Week of June 30: NUTRITION BITE
               
Who's the greatest of them all?


 I often get asked, "What is the best superfood out there? For fruit, is it blueberries, acai, Mangosteen, goji, or pomegranate? For veggies is it spinach, kale, or brussel sprouts? No doubt all of these foods above are nutritional powerhouses and have had their share in the limelight. 

   But I avoid naming any one food. Why? Because behind the question, there is often an inherent assumption that as long as you eat that one stand-out food item, you'll be healthy and get all your needed antioxidants, vitamins, minerals or nutrients. The truth is, each fruit/vegetable has their own beneficial phytonutrients (“plant nutrients) and if you eat any one food (even superfood) to the exclusion of others, you'll be missing out on other important phytonutrients. This is is very the reason dietitians and nutritionists tell people to always eat the color of the rainbow and to frequently change it up and try new foods! Variety is good. Variety is needed. Now isn't that super?

Week of June 23: PRODUCT REVIEW

Kale Krunch Quite Cheezy Flavor


Taste: Delightfully tasty and addicting.  I could see myself polishing these off in one sitting. I love how it tastes cheesy without any dairy, which is a godsend for those dairy-intolerant.
Crunchy, with a hint of lemon, this one is a winner for me.

GRADE: 8.6/10


Nutrition:    Good: Organic, gluten free, soy-free, definitely not joy-free. All pronounceable ingredients. Only thing one may not recognize is "nutritional yeast", which is a form of deactivated yeast popular with vegans due to the B vitamins, minerals, and protein. Kale, as most may know, is a power food full of phytonutrients, super high in Vitamin K, potassium, Vitamin A, etc.
 Okay: For those with nut allergies, watch out.   Also, for those on blood thinners, sorry, too much Vit K. Lastly, or those problem with thyroid issues, don't overdo kale due to potential goitrogenic properties
 Bad: None noted.

GRADE:8.9/10


Price: $5.99 at Whole foods. Yikes! I even got it on sale a few times for $2.99, which is still not cheap for a mere 2.2 oz of kale chips. I would recommend most people make their own kale chips. Believe it, it's super easy.

GRADE: 3.9/10 




All the other flavors:       http://shop.kaiafoods.com/SearchResults.asp?Cat=1814

Week of 06/23/14: DECIPHERING INGREDIENTS

NATURAL and ARTIFICIAL flavors

What is that?
As is most often the case with food labels, definitions are defined by the FDA, not common usage (nor common sense for that matter).

Definition of flavor: something 'whose significant function in food is flavoring rather than nutritional.'
  Ok... This means, chicken added to a food (being high in nutritional content), would not classify as a flavor, but chicken extract, on the other hand, would be able to (since it's added in very small amounts for the flavor, and provides minimal nutritional benefit.)

Definition of NATURAL: flavors from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentaton products therof (21CFR101.22)
   That's a mouthful.   Let me simplify it: flavors originally deriving from something living. How's that? 

Definition of ARTIFICIAL: everything NOT fitting under the above definition of natural 

So natural is healthier right?
 This is the tricky part. The answer is actually no when it comes to using "natural" and "artificial" in terms of flavoring (not true elsewhere).
How would you like eating "ethyl methyl phenyl glycidate?" Sounds unnatural right? But this is the chemical name for the primary flavor of strawberries, so you eat a strawberry, you're eating that. Humans have learned to create this molecule synthetically, so you can be getting the same flavor, and indeed, the exact chemical structure, except that it never came from a strawberry. I heard it best put that the difference between natural and artificial flavorings is not identity, but original source. Also remember that the NATURAL flavors are also extracted in a lab or processing plant, not just the ARTIFICIAL ones. It's not like they squeezed some fresh strawberries into your Koolaid powder or your cereal.
One final point is that some also argue that artificial flavors may actually be safer since regulations are stricter regarding safety-testing. Hmm.

After all I have said, there's still something in me that cries "I don't care if natural and artificial are identical molecules. I rather have natural!" The truth of the matter is, if we want real healthy, we should eat real food with neither natural or flavors added to begin with. 

RESOURCES:
http://www.scientificamerican.com/article/what-is-the-difference-be-2002-07-29/
http://www.flavorfacts.org/natural-vs-artificial-what-is-the-difference/

Week of June 23: PICTURE OF THE WEEK

 I pull this list up almost every time I go to the supermarket to buy produce. Try to buy organic as much as possible, but if you can't, at the very least, buy organic from the "Dirty Dozen" list (most pesticides) and feel less worried about not getting organic from the "Clean Fifteen." (least amount of pesticides)

Source:  http://www.ewg.org/foodnews/summary.php

Week of June 23rd: NUTRITION BITE

 Define What you mean by....

 You’ve seen it. The food label that says it’s an excellent source of Vitamin __.  Ever wonder what that means? Here’s the low down.
 
“Excellent Source of”, “High” or “Rich in” = 20% or more of the recommended daily value
 
“Good source of “ “Contains” or “Provides” = 10-19% of the recommended daily value

 “Added” “Extra” “Fortified” “More” = 10% or more of the recommended daily value

Funny how I don't recall that someone scoring a mere 20% on an exam at school meant he/she did excellently. Well, at least we have the reassurance that terms like "fat free" and "calorie free" means what they say right?
Nope.
Say what?
Oh, my bad, did I burst another bubble? See the 2 links below for more details on how food companies can actually use food labeling terms. It may not be what you expect. 

RESOURCE:  1) http://www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/labelingnutrition/ucm064916.htm

2) http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4061.html

Week of JUNE 16 :   PRODUCT REVIEW

Better'n Peanut Butter

 Taste: I love peanut butter and adding it to everything. I love making Thai peanut curry. I add PB to my cereal and have even notoriously wrapped it up with seaweed and eaten it that way. That's right, I live on the dangerous side sometimes. So, when I saw this product, my first thought was that it was going to be amazing. Sadly, it was not. It just tasted fake and slightly gritty (must the peanut flour with all the other stuff). After trying it once, it sat in my fridge for about 3-6 months. Desperate one day for some nut butter, I had nothing but this, and decided to give it another try. Quickly I was reminded why I hadn't touched it in a while. Apparently people either love it or hate it. I'm in the latter camp. Perhaps you can hide it into a recipe, but I'd say for nut butter lovers, stay away from this one.

GRADE: 3.3/10

Nutrition:
 Good: low sodium, GMO free, no saturated/trans fat. Gluten free, dairy free, no preservatives
 Okay: lower in calories and fat than regular nut butter (if these things are what you want),
 Bad: too many obscure ingredients: vegetable glycerin, grain syrup? And the ever encouraging "natural colors and flavors"

  Overall: stick with the real peanut butter, or go with almond butter instead

GRADE: 4.2/10, 

Price: Around $4 at Trader Joe's. Too high to pay for something inferior to the real thing...

GRADE: 4.8/10

PRODUCT website: http://www.betternpeanutbutter.com/index.php

Week of June 16: PICTURE OF THE WEEK

   My, my, how things have dramatically changed in 20 years:

REFERENCE: http://www.cdc.gov/obesity/data/adult.html :For year by year 1985 to 2010 maps:

 Week of June 16: NUTRITION BITE 

  Treating cars better than bodies

     I put some olive oil in my car engine the other day, and some vegetable oil in it a few days later since I figured it was still “oil”. Then I thought, heck, gasoline is pretty much liquid so why don’t I just save money on gas and add water instead to my car's fuel tank?  The car should be able to handle it. 

 By this point, you should be either shaking your head in horror or snickering at my ignorance. But hold on, isn’t this the thinking many of us hold when it comes to food and our bodies? We constantly throw in “food” items that contain unnatural things such as food colorings, additives, preservatives, and other unpronounceable ingredients, thinking it’ll fuel our bodies with no major issues. "Oh our liver and kidneys will take care of it" we may think. Is it any wonder with this way of thinking, some of us are frequently run-down, moody, and sick? But you say, "Healthy food is expensive and so time consuming to prepare!" 

 Ask yourself this: "Would you rather pay more for health and vitality now, or pay for management of disease later with costly hospital bills and medications (not to mention, not feeling your best in all those years until that point)? 

  Think about it. Doesn't our bodies deserve better care than our vehicles? 

Week of June 9th: DECIPHERING INGREDIENTS

Xanthan Gum

How many times have you looked at a food label like that on the left, read the ingredient list, and wondered, "What the heck is that?" On this blog, I will regularly try to explain what some of these additives in the ingredient list are. Today, we'll start with Xanthan gum.

What is it?
  Xanthan gum (AKA E415 in Europe)  is a polysaccharide (a chain of sugars) produced by a bacteria called Xanthomonas campestris (which interestingly is the same bacteria that can cause black rot on your broccoli/cauliflower). Manufacturers throw the bacteria in a medium [commonly corn, but could also be wheat or soy], where it feeds on sugar and nutrients and voila, xanthan gum is produced.

Why is it added?1) Thickening agent (increases viscosity) -- why you see it things like salad dressing,
2) Emulsifier- keeps ingredients like oil/water from separating- again why you see it things like salad dressings, but also used for this purpose in cosmetics
3) Facilitates creamy texture- keeps ice crystals from forming in ice cream
4) Creates doughy texture- popular as a substitute for gluten in gluten-free circles because gluten usually contributes to the doughy texture

Is it safe?
Animal studies have not found any harmful effects. It just increases bowel movements (so essentially has a laxative effect.
There are not much human studies, but like the animals, it simply causes increased bowel movements and gas. It appears to be safe. There was an incident where babies got really sick from it, but this is likely due to their digestive systems being so immature it couldn't handle it.
Lastly, because Xanthan gum is cultured in a medium such as soy, corn, wheat, dairy, if you are highly sensitive to these foods, be careful. Do your research to find what medium it was cultured in. Also, it's possible the corn or soy medium used was GMO, which is never good.

Further resources: http://chriskresser.com/harmful-or-harmless-xanthan-gum
            http://blog.fooducate.com/2010/09/23/10-facts-about-xantham-gum-a-very-popular-food-additive/

 Week of JUNE 9:   PRODUCT REVIEW

INGREDIENTS: Green Peas, Vegetable Oil
(Canola, Sunflower and/or Safflower Oil), Rice, Salt,
Calicum Carbonate And Vitamin C (Ascorbyl Palmitate)

ALLERGEN INFORMATION: Harvest Snaps do not
contain gluten. Harvest Snaps are made in a facility that
also manufactures products containing wheat, milk, soy, shrimp and fish.

MANUFACTURED BY: Calbee North America, LLC., Fairfield, CA. 94534

Snapea Crisps

Taste: Growing up, my least favorite vegetable was peas. The word still conjures up disgustingly tasteless green pods that exploded horrible mush as you bit into them. Which is why it is surprising that I love these snacks. Crunchy and flavorful, I actually found myself thinking about buying another bag before I finished this one. It reminds me of a lighter version of Cheetos. This is a great snack in my book, and an easy way to sneak in veggies for those that dislike them. 

GRADE: 9.1/10

Nutrition:
 Good: 6 ingredients, all recognizable. Gluten free, GMO free, low sodium, high fiber, high potassium, high protein.
 
  Okay: sunflower and safflower oils are decent, but others such as grapeseed, avocado, olive would have been preferable
 Bad: not much to say, except that it is still a processed food. So between real peas and this, real peas are the better thing. Also these snacks are “made in a facility that also manufacturers products containing wheat, milk, soy, shrimp, and fish” so if you’re highly allergic to any of these, beware.

  Overall: for a processed snack, a good choice to me.

GRADE: 8.5/10 

Price: $1.99 at Safeway, $1.79 at Whole Foods.       Totally reasonable.

GRADE: 9.8/10,

  *Also available in Caesar, Black Pepper and Wasabi Ranch flavors: this review does not apply to those flavors. Its naughtier cousin snack is Lentil Snaps (too much additives/junk in those)
   http://harvestsnaps.com/products/snapea-crisps-lightly-salted

Week of JUNE 9:   PICTURE OF the WEEK 

Many products are controlled in the hands of a few companies:

CREDIT: http://www.realfarmacy.com/these-10-corporations-control-almost-everything-you-buy/
              (click link to see the picture blown up bigger)
Related:  http://www.realfarmacy.com/19-brands-owned-by-giant-corporations/

Week of JUNE 9:   NUTRITION BITE 

          ORGANIC

You've been told it's eat organic if possible. What does that mean? And why? Organic is healthier right? Well, yes and no, depending on what you mean by healthier. If you look at vitamin levels, some organic foods may have more, same, or even less their non-organic counterparts.  So it may not necessarily be healthier in that sense. And come on, does organic candy or waffle cones equate to healthier? Like many commonly thrown around terms, the food industry has taken advantage of the word organic.

Organic in its purest sense means “carbon containing.” Organic farming was more of a philosophy of growing food that was more close-to-nature and soil and environment conscious. But now, when one uses the term organic in terms of food, he/she is most likely referring to “certified organic”. This means at least 4 things by definition: 1) It is non-GMO  2) There was no sewage/sludge in its production 3) The food was not treated with radiation.  4) It is free from most synthetic pesticides and fertilizers.   Yes, I said most, not all, since there may still be some residues blown in from neighboring farms.
Note that a food bearing the above seal may not actually be 100% organic, but will be at least 95% organic. What? Confusing? I agree. See the third resource below for how organic can be used on labels. 

RESOURCE:
  1)The documentary "In Organic We Trust" - the controversial story behind the term organic 

  2) http://www.ccof.org/organic - California Certification of Organic Farmers
  3) http://www.organic.org/articles/showarticle/article-201

Week of June 1: NUTRIENT of the month

VITAMIN D

 WHAT: Vitamin D - the "sunshine" vitamin.

 WHY: Every cell has a receptor for Vitamin D3. What this means: Deficiencies are linked to mood disorders, lower musculoskeletal strength, low bone density. It is needed to enhance absorption of Calcium. It important for supporting hormone function. Those that are deficient tend to get worn down and get sick more often.

HOW: 
  how much: RDA says 600-800 IU, but really amount you need depends on your blood levels. Your 25[OH) Vit D levels should be at minimum of 30 ng/ml, ideally above 50 ng/ml. I've seen people need to take 5000 IU daily to get their levels to this range.

how to get:  Unfortunately, there are not foods that have a spectacular amount.
       FOOD:  Certain fish:  -- Cod liver oil:  (~1300 IU per Tbsp)
                                         -- Salmon (500 IU per 3 oz serving)
                       Dairy:         --Milk (~120 IU per 8 oz
                       Others:    Oysters (~270 IU per 6 oysters)   Eggs (~30 IU per                                                                                    egg) Mushrooms ( ~20 per 1/2 cup)
      SUNLIGHT: 
   You could also get 15 minutes of sunlight daily, with your arms and legs exposed, without sunblock. Things that make it harder to get Vit D through sunlight:
         1) Solar angle: depending where you live in the world, the angle the sunlight hits may be at a lower angle, so you may not get enough
       2) Skin tone: The darker your skin is, the harder you have time getting it from the sun
       3) Season: During winter time, it is hard to get due to bundling up and sun angle (hence the "winter
                         blues" or SAD [seasonal affective disorder])
       4) Genetics: many people have a gene that makes it much more difficult to use the Vitamin D from sun
       5) Obesity:  Having extra fat makes it harder to use the Vitamin D from both sun AND food

      SUPPLEMENTS:
     Many would benefit from a supplement. Most over-the-counter vitamin Ds are Vitamin D3. It is better absorbed than Vitamin D2 (prescription only). Some suggest taking it with Vitamin K, which helps prevent calcification of your arteries. One such product with Vitamin K is shown above in the picture (I have no financial ties with them). Again, how much you need depend on all the factors already mentioned.

Week of JUNE 1:   PRODUCT REVIEW
Trader Joe's Organic Banana Chips

Taste: I don't like even like bananas, but I love these. Crispy, sweet, addicting. The coconut oil complements the banana chips well. Would definitely buy again.

    GRADE:  9.1/10


Price:   
$2.99 at local Trader Joe's. Very reasonable for a pound of  dried fruit, organic no less.

            GRADE:  9.8/10,


      Nutrition:   
Good: Only 3 ingredients, all familiar and pronounceable.
               Organic everything? Excellent. Bananas are high in
                      potassium, which people know prevents muscle
                      cramps.
        Okay: Yes, high on saturated fat due to the coconut oil, but
                  saturated fat from coconuts have never been shown to
                   be atherogenic (causing plaque build-up).  Sugar
                  content not unreasonable considering it's dried fruit.
        Bad: It's low in fiber, has no protein to promote satiety.
                Bananas are a higher glycemic index fruit, so watch out
                if you have blood sugar issues. Did they really have to                   add  evaporated cane juice (one fancy name for sugar)                 as if bananas weren't sweet enough?
      GRADE:  7.8/10                        

Welcome to Chien-Kung Health Digest

Chien-Kung is a combination of my first and last names, and sounds remarkably similar to jiànkāng (健康) which means healthy in Chinese. My hope for this blog is that you you get nutrition advice in easy-to-digest portions, and that it would be fruitful and edifying to your body. I will aim to post eye-opening info on health, mostly related to nutrition, reviews on food products, and occasional recipes.  Here's wishing that you become more Chien-Kung (健康) as a result !