Email forward fallacies and olive oil for ulcers

I don't send forwards. Never have, never will. I got a forward today about fruit, so I opened it as it was from my aunt who knows I'm a dietitian. I was nearly in tears I was laughing so hard. Check it out:

EATING FRUIT...

It's long but very informative

We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It's not as easy as you think. It's important to know how and when to eat.

What is the correct way of eating fruits?

IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! * FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH.

If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

FRUIT IS THE MOST IMPORTANT FOOD. Let's say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so.

In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and

digestive juices, the entire mass of food begins to spoil....

So please eat your fruits on an empty stomach or before your meals! You have heard people complaining - every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet etc - actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!

Graying hair, balding, nervous outburst, and dark circles under the eyes all these will NOT happen if you take fruits on an empty stomach.

There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter (is this even grammatically correct??).  If you have mastered the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight.

When you need to drink fruit juice - drink only fresh fruit juice, NOT from the cans. Don't even drink juice that has been heated up.

 Don't eat cooked fruits because you don't get the nutrients at all. You only get to taste. Cooking destroys all the vitamins.

But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it.

 You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look!

Drinking Cold water after a meal = Cancer! Can u believe this?? For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

A serious note about heart attacks HEART ATTACK PROCEDURE: (THIS IS NOT A JOKE!) Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line. You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. Sixty percent of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know the better chance we could survive...was this forward about cancer and fruit or heart attacks? I’m now confused…..

A cardiologist says if everyone who gets this mail sends it to 10 people, you can be sure that we'll save at least one life.

Read this....It could save your life!!

*EYE ROLL* It SCARES me that there's this kinda crud floating around! Much less, people are reading and believing it! Research health claims that you hear and ask your medical provider before falling for any fallacies out there!

On a completely unrelated note....

While I like to think I teach patients things, they also teach me things, too! Like this week, for example, a patient asked, “Is it true that olive oil helps prevent stomach ulcers?” After swallowing my pride just a bit, I responded with an, “I’m not sure, but I’ll get back to you!”

Ends up, olive oil DOES help to prevent stomach ulcers according to WedMD.

A Spanish study from 2007 suggested virgin olive oil may help prevent and treat H. pylori infections, a leading cause of gastritis and peptic ulcers. Lab testing revealed that the antioxidant compounds found in virgin olive oil are effective against several strains of H. pylori. Other natural products such as red wine, green tea, and cranberry juice are rich in a class of antioxidants known as phenolic compounds, which can inhibit the growth of H. pylori [1].

Phenolic compounds are found to have strong antibacterial properties. Lab results show olive oil’s phenolic compounds are effective against 8 strains of H. pylori, including 3 that are resistant to some antibiotic treatments [1]. Go virgin olive oil!

[1]. Warner, Jennifer. Olive Oil May Prevent Ulcers. WebMD. February 13, 2007.

Wednesday's Hodge Podge

I just LOVE the American Dietetic Association’s quote of the week:

"Those who think they have no time for healthy eating will sooner or later have to find time for illness." - Edward Stanley

Could this be any less true? Along the same lines is financially supporting health and disease – putting in a bit more each trip to the grocery store can same hundreds of thousands in medical expenses down the road. That’s all I’ll say, I don’t have time to step on my soap box today!

My morning started off with a delicious smoothie to go, containing whey protein powder and flaxseed oil. As for fruit, I threw in raspberries, blueberries, blackberries, strawberries, banana, kiwi, grapes, peach, and pineapple. Did I miss a color in there? Definitely started the morning off with a rainbow of antioxidants, vitamins, and minerals - yum! A friend at work was asking for my smoothie recipe, so I hooked her up with a mini smoothie, too! P.S. The cup wasn't as big as it looks...I got a serious close up!

Today was taste test day at work. Some of the employees requested comfort food, so I chose a mac'n cheese recipe...made in the crock pot (but of course!). It was my first time trying this recipe and I will SURELY be making it again...it was amazing! Almost TOO cheesy, I may use 3 cups of cheese next time. It served a bunch of people, though...and all good reviews! 

 

Crockpot Mac ‘n Cheese


1 c. skim milk

1 can evaporated milk

1 can cheddar cheese soup

4 c. 2% cheddar cheese, shredded

16 oz. box elbow macaroni

¾ c. egg substitute (i.e. Egg Beaters)

½ c. Smart Balance butter

½ Tbsp paprika (optional)



Directions:

Start crock pot. Melt butter in crock pot and pour into separate dish after melted. In a pot, boil macaroni until almost done. In a separate bowl, beat eggs, milk, evaporated milk, soup, and 3 cups of cheese. Pour macaroni into bowl, pour over butter and then wet mixture. Mix slightly.



Allow to cook on low for 3 hours. Pour remaining cup of cheese on top and sprinkle with paprika.



Makes 30 servings (1/2 c. per serving)

Nutrition Facts (per serving): 143 calories, 6 g. fat, 15 g. carbohydrate, 8 g. protein

My email was PACKED with some really interesting articles out today and of course, I would like to share them with you.

Mega doses of antioxidants such as vitamin C and E may do more harm than good in type-2 diabetics

While exercise increases insulin sensitivity, exercise also produces oxidative stress. What we know of antioxidants such as vitamins C and E is that they help reduce free radicals in the body produced by oxidative stress. According to recent research, antioxidant supplements may block the oxidative stress…but also interfere with the beneficial effects of exercise on insulin sensitivity. While exercise is a proven means for increasing insulin sensitivity in the body and reduces the risk of developing diabetes, antioxidant intake may be best advisable through whole foods and not supplements [1].

Case in point: move more and never neglect the diet; supplements are not a cure-all and not always advisable.

The changing dinner party -- cooking together in the Chicago Tribune.

This article hit close to home as the subject lives in Forest Park, Illinois, one suburb west from my home town of Oak Park. Sheridan, an interior designer and avid home cook, has switched gears for entertaining -- she asks her guests to bring ingredients with them and she and her dinner guests cook together as a team. This way, the preparation, cooking, and cost are distributed among both host and guests. A Chicago-based research firm, Technomic, states that 33% of polled consumers reported entertaining in the home more often than a year ago. With economic hardships, American’s are finding new ways to get together without stretching the budget. Sheridan states, “There’s something so earthy about cooking with other people in your home. I think people are going to do more of this [2].”

What do you think of this means of entertaining and hosting a dinner party?

I have to admit, I think it’s a WONDERFUL idea! I think there’s lots of positives that come from participating in such an event, such as:

- Trying new foods

- Learning the preparations of new foods

- Locating new foods in the grocery store – wouldn’t want to bring the wrong item!

- Increasing the frequency of get-togethers with friends

- Saving money

- Eating less (restaurant portions are huge!)

- Togetherness (the home seems much more intimate than a restaurant to me, anyways)

On a completely unrelated note…

Study links kids’ unhealthy exercise and eating habits to moms who work.

British researchers found that children of mothers who worked part-time of full-time were more likely to have bad diet and exercise habits than those whose mothers stayed home. The results were recently published in the Journal of Epidemiology and Community Health. The children of working moms were more likely to drink sugary beverages between meals, watch TV or use the computer at least two hours a day, and be driven to school rather than walking or biking. Dr. Jennifer Shu, a pediatrician in private practice in Atlanta and co-author of a book on parenting says she worries that “parents will feel guilty about working, when most do so out of necessity…Parents shouldn’t feel guilty about leaving kids in other people’s care [3].”

Of the 12,576 5-year old children assessed in the study, 37% snacked on potato chips or sweets, 41% drank sugary beverages between meals, and 61% watched television or used the computer at least 2 hours a day. It should be noted, “In initial analyses, children whose mothers worked actually had healthier habits. But after adjusting for possible confounding factors, such as income and education, those relationships reversed.” Why was this? Likely due to the fact that most of the working women were “relatively advantaged” and had higher levels of education and incomes, according to the researchers who concluded in saying, “Health behaviors in childhood are going to be influenced by a range of factors, and this might be one [3].”

Interesting. Do you feel the children of stay-at-home-moms are at deceased risk of developing poor diet and exercise habits?

Hopefully I can catch up with DVR and watch the Biggest Loser, but it may get pushed back another night, we'll see! Catch ya tomorrow...Day #1 as a diabetic!

[1]. Neff, Barbara C. Vitamins, Exercise & Diabetes. Naperville.

[2]. Levin, Amelia. The Dinner Party Has Changed: Sharing the Cooking – and Costs – of Dinner Parties at Home. Chicago Tribune. September 30, 2009.

[3]. Fiore, Kristina. Kids May Be Less Healthy if Mom Works. MedPage Today; ABC News. September 30, 2009.

Eggcellent!

Eggs are rich in choline – a nutrient receiving much attention for its proposed role in brain function and memory performance. Additionally, eggs contain lutein and zeaxanthin, antioxidants that can preserve eye health and reduce macular degeneration, the leading cause of blindness [1].

Recently, the Journal of Nutrition suggested eggs be looked at as a “package deal” – they are inexpensive, contain the highest-quality protein known to man, and are loaded with vital nutrients such as folate, riboflavin, selenium, B12, and choline. For a mere 75 calories, eggs are considered nutrient-dense, low-calorie food that can enhance any menu [1].

But of course, shopping for eggs can be as tricky as every other food product in the grocery store. Free range versus organic versus this versus that. Here’s a Chicago Tribune run-down on 12 “egg terms” to increase your knowledge of eggs and egg shopping [2].

Natural: The U.S. Department of Agriculture's Food Safety and Inspection Service defines "natural" as not containing "any artificial or synthetic ingredients, and it must be minimally processed." By this definition, almost all eggs would be considered natural.

Free range: Indicates that hens have access to the outdoors, but there are no regulations on the duration or quality of their access.

Pasteurized: Eggs that have been treated with heat to eliminate salmonella bacteria and make them safe to eat raw or undercooked.

Pasture raised: This unregulated term implies that hens are raised outdoors and moved regularly in mobile hen houses to different grassy lots on the farm. This gives them access to a variety of foods found on the ground -- bugs, grubs and other small creatures -- as well as chicken feed.

Fertile: Hens are raised in barns that also house roosters. The term is unregulated but implies that the hens are uncaged.

Food Alliance certified: According to Food Alliance, their certification requires "Healthy and humane treatment of animals, safe and fair working conditions, soil and water conservation, pest and nutrient management, protection of wildlife habitat and other agricultural concerns."

Animal Welfare Approved: Hens must be kept cage-free and allowed to perform natural behaviors such as nesting, perching and dust bathing. Outdoor access is required at all times, and forced molting and beak cutting are prohibited. Certifies mostly family farms.

American Humane Certified: Hens must be kept uncaged, but access to the outdoors is not required. Space requirements allow for natural behaviors. Forced molting is prohibited, but beak trimming is permitted in some cases. AHC has certified about 85 percent of cage-free eggs in the United States.

United Egg Producers Certified: This certification allows hens to be caged, does not require access to the outdoors and does not prohibit beak cutting or forced molting. It does require that hens have "access to clean water and are fed several times a day." The UEP literature suggests caged hens are safer and healthier than uncaged birds.

Certified Humane Raised and Handled: Hens are uncaged inside barns or warehouses and may have access to the outdoors. Includes space requirements for hens to perform natural behaviors. Forced molting is prohibited, but beak cutting is permitted.

USDA organic: Hens are kept uncaged in barns or warehouses, are allowed access to the outdoors and are fed an organic, vegetarian diet free of antibiotics and pesticides. Forced molting and beak cutting are permitted.

Do you purchase a certain type of egg? Free range? Natural? Pasture raised?

[1]. Callahan, Maureen. 5 foods that should have a place in your diet. Cooking Light; CNN Health. November 6, 2007.

[2]. Eng, Monica. Egg confusion. Chicago Tribune. September 23, 2009.

Acai Craze

When yet another patient came into my office carrying a myriad of Acai berry supplements for "weight loss", I figure it's time to address this topic on my blog...

The acai berry is being touted as a "power" food, "super food", and everything in between. Acai berry information can be found scattered across food labels, Oprah, and the all-powerful Google.com. But, what's the real deal? Read on.

The acai berry (pronounced "ah-sigh-ee") is a native to tropical regions of Central and South America, specifically in Brazil. The berry is rich in antioxidants, vitamins, minerals, oleic acid, and potassium...among other things. The berry is dark purple in color and approximately the size of a grape which grows on the acai palm [1]. The acai berry taste is described as being a vibrant blend of berries and chocolate [2]. Yumm! The pulp of acai berries is extremely delicate and is thus only available in pulp, juice, or tablet form.

Boasted as the No. 1 Super Food on Oprah's "Health" site the acai pulp contains [2]:

- 10 times more antioxidants than red grapes
- 10-30 times more anthocyanins than red wine
- a "synergy" of monounsaturated fats, dietary fiber, and phytosterols to help promote heart and digestive health
- an "almost perfect" essential amino acid complex in conjunction with valuable trace minerals vital to muscle contraction and regeneration

While that's all fine and dandy, a few bummers according to the Center for Science in the Public Interest [3]:

1.There is NO evidence supporting the use of Acai berry in weight loss.
2. Free trial offers asking for credit card information (i.e. to pay for shipping) are a SCAM.
3. While acai berry supplements are available, purchase USP Verified products, or those endorsed by companies presented in this article entitled, "What's Really In Supplements?".

CNN Health published an article on weight loss claims surrounding the acai berry supplement. After the berry was discussed by an MD on Oprah and a guest on Rachel Ray last year, the popularity of the berry soared. Oprah and Rachel Ray have since publicly disassociated themselves from sites which claimed weight loss endorsed by the celebrities [3].

Just like most berries, acai has strong nutritional qualities such as anti-inflammation and antioxidant properties. It just so happens that the acai berry is exotic and has been marketed as a "magic ingredient" targeting in health and weight loss advertising [3].

Selling for as much as $40 a bottle, "acai berry is triumph of marketing over science" says Jonny Bowden, a nutrition author. While the berry is not "useless", it's over-hyped according to many nutrition and weight loss professionals. Keri Gans, dietitian and spokeswoman for the American Dietitic Assocaition, recommends that customers turn to local vegetables and fruits as it would be much less expensive. She also warns against one food appearing "too good to be true", or a health "miracle" [3].

According to the Better Business Bureau (BBB), FWM Laboratories received an "F" rating. Other acai berry companies receiving a "F" grade include Advanced Wellness Research, AcaiBurn, FX Supplements, and SFL Nutrition [3].

In short: there's no magical berry coming from Brazil to cure obesity or any other ailment.

Have you tried acai berry juice, pulp, or supplements? Do they really taste like a berry blend + chocolate?!

Off to do some pilates since the rain ruined my plan for a run! Have a great night!

[1]. Blend with Acai. The American Dietetic Association, Public Relations Team. December 11, 2007.
[2]. Dr. Perricone's No. 1 Superfood: Acai. Oprah.com Health.
[3]. Young, Saundra and Park, Madison. Group Challenges Acai Berry Weight-Loss Claims. CNN Helath. March 23, 2009.

Improve your foodship

Foodship -- your relationship with food. Humans make more than 200 food-related decisions every day! Talk about lots of opportunities to make a wrong move! Knowing more about food, such as how it's grown and produced, can help improve our foodship. Improving our relationship with food can also help us reach and maintain a healthy weight [1].

5 Ways to End Dysfunctional Eating [1]

1. Turn off the screens.
TV's, computers, cell phones, and iPods should be turned off while you're eating. Distractions away from what you're doing -- eating -- can cause you to overeat. Connect with your food and gain a stronger interest in how food looks, smells, and tastes. Duly noted: no "catching up" on emails during lunch at my desk....

2. Broaden your concept of local food.
Don't limit your local selections to fruits and vegetables. There's a good chance there is locally produced eggs, meat, poultry, milk, cheese, maple syrup, honey, and breads near you. Check it out! The more effort you make to purchase your groceries locally, the more likely you are to learn how it's produced and to have a closer connection to what you eat. Unlike commercial produce, local produce is picked at it's peak ripeness and thus, it's peak nutritional value. Nutrients found in foods are physically fragile -- the less distance to get your produce from it's origin into your system, the more nutrients are preserved. Does the same go for wine? Even in Oklahoma there are local wineries with daily tours -- make it a day trip and enjoy the fruit of the land...literally : )

3. Get closer to a farmer.
Go in Whole Foods and look for information on local growers in the store. Or, become a grower yourself. Shifting the relationship with food to becoming a producer or close to the source of your food makes us more invested in what we eat and what it provides for us nutritionally. When you buy locally, it is a positive, powerful, and constructive way to encourage local farmers, as well as good production and manufacturing practices.

4. Cook with a kid.
Teaching children about food, where it came from, how it was produced, and ways to eat different foods is a fun and joyful occassion. Cooking is much more commonly taken out of the home and today's children have less exposure to different varieties of foods and cooking methods. Parents also falsely assume that children are picky eaters. Don't dumb-down your child's palate by making assumptions -- offer them a wide variety of foods, even foods you personally do not enjoy. Limit snacking and poor eating habits -- children should be hungry or ready to eat when they come to the table. Being a little hungry is the best way to learn to appreciate the flavors and varieties of various foods; when kids are not hungry, they do get finicky with their food selections.

5. Don't buy into grocery buzz words.
Of the terms local, organic, and sustainable found on packaging, only "organic" has a specific, legal definition with legal guidelines. If a product label does not explain its marketing terms, consider that a reason to research further. Head to the company website for details. Start by learning more about the foods you commonly purchase such as milk or cereal.

[1]. Moores, Susan. Boost Your Health by Improving Your Relationship with Food. MSNBC. August 7, 2009.

A glass a day keeps the doctor away?

Quite possibly.

Red wine contains a potent antioxidant called resveratrol. It is found in highest concentrations in the skin of the grape to protect the fruit from bacterial and fungal invaders. Resveratrol is also found in peanuts, blueberries, and cranberries, however the skin of the grape and long fermentation process of red wine produce the highest concentrations of resveratrol [1].

It was suggested by top Harvard biochemists that this antioxidant can extend life by activating the "longevity" gene (sirtuin), slowing the body's aging process and prolonging the development of chronic disease [2]. Research still in the works on those guys at Harvard...

Is red wine the ticket to eternal youth? I'm sure Dr. 90210 has something to say to the contrary. But, what does Mayo have to say?

Mayo Clinic supports the role of red wine in the reduction of LDL cholesterol (recall, this is the "bad" stuff), while protecting arterial walls of the heart. However, their stance on resveratrol's role on this matter remains up for dibs. There are studies out there suggestion resveratrol as the ingredient to thank, and others suggesting red wine providing no increased benefit to that of spirits or beer. Hmm...

Research confirms the role of alcohol (not just red wine) in the diet to 1) raise HDL cholesterol (the "good" kind), 2) lower LDL cholesterol (the "bad" kind), and 3) reduce the incidence of blood clots [1].

To keep things in perspective, research is performed on those with "moderate" alcohol consumption. "Moderate" consumption would be defined as 1 serving of alcohol a day for women, and 2 a day for men. Professionals do not encourage the intiation of alcohol in the diet if one abstains. Excessive alcohol intake can lead to hypertension, hyperlipidemia, diabetes, obesity, liver damage, increased risk of certain cancers, and accidents [1].

Additionally, resveratol studies have been performed on animals and the dose used to produce desired health benefits would require the consumption of 100 to 1,000 bottles of red wine to produce similar results. So, as you can imagine, resveratrol supplements were produced as to offer the public highly concentrated doses. Mayo Clinic stated in March 2009 that more research is needed to support the role and required dosing to confirm suspected health benefits of the antioxidant. But, they do state that the evidence looks good for red wine! [1]

What we know:

1. If you drink alcohol, consuming a "moderate" amoung each day may provide health benefits.
2. When you drink alcohol, red wine may be your best alternative health-wise.
3. If you don't drink, don't start for health reasons.

All good news here for this vino lover!

I suggest:
Ruffino Chianti (approx. $8-15/bottle)
Collazzi Chianti Classico ($20/bottle)
Banfi Chianti Classico Riserva ($16/bottle)

...Just for you, Mary! Salute!

1. http://mayoclinic.com/health/red-wine/HB00089/NSECTIONGROUP=2
2. http://www.cbsnews.com/stories/2009/01/25/60minutes/main4752082.shtml

"Taste the rainbow!"

Forget the Skittles for just a second and let's talk antioxidants...

Don't get defensive, now...but we all have lots of bad guys in our bodies that are produced from the every day toxins we ingest, inhale, absorb, etc. -- everything from gas emissions to cigarette smoke to alcohol. And as health-conscious adults, we ought to aim to reduce bad guys as the development of cancer only takes ONE of them. One way to do this includes eating antioxidant-rich foods.

What is an antioxidant? A naturally-produced substance that fights the bad guys (i.e. free radicals) that can damage our cells, leading to conditions such as cancer and heart disease over time. Antioxidant research constitutes a large portion of today's oncology research as both animal and human studies of antioxidants have results supporting the prevention of cancer! This is big stuff, people! Cancer is a leading cause of death world-wide according to the World Health Organization (WHO), and the second leading cause of death in America according to the Center for Disease Control (CDC). Until recently, stroke checked in as the second leading cause of death - cancer rates are on the rise. Sadly, the World Cancer Report confirms this trend. In 2008, they projected cancer to be the leading cause of death in the U.S. by 2010 [1]. Um, that's 6 months away, folks.

We all know Oprah and her bff Dr. Oz - they love to chat about these antioxidant fellers. Let's see how we can get some, too.

Dr. Oz's "Anti-Aging" checklist
Dr. Oz's "favorite" anti-oxidant: blueberries. But, let's diversify some as not every antioxidant is found in a blueberry, Dr. Oz.

Lycopene. Prostate cancer and heart health are the biggies here. Lots of research and strong, strong evidence supporting the red stuff.

- Sources: tomatoes, watermelon, grapefruit, blood oranges, and tomato products.

Beta-carotene. In addition to cancer prevention, orange/yellow beta-carotene is an immuno-enhancer and has been linked to eye health.

-Sources: carrots, sweet potatoes, cantaloupe, pumpkin, squash, mango, and apricots.

Lutein. Think greens and leafy vegetables for cancer prevention and healthy eyes.

-Sources: spinach, kale, collard greens, broccoli, etc.

Anthocyanin. You're welcome Dr. Oz. You can find anthocyanin in dark fruits and vegetables in the blue/purple family.

Sources: blueberries, eggplant, purple grapes, blackberries, cherries, and acai (but more on that last one later).

Contrary to Oz, my favorite antioxidant: resveratrol. This, my friends, can be found in red wine. Hey, hey, hey! More on this soon!

I focused heavily on F&V's (fruits and vegetables, for you slower folks) in this blog, however, antioxidants are also found in nuts, grains, and some meat, poultry and fish.


[1] Mulcahy, N. 2008. Medscape Medical News. Cancer to Become Leading Cause of Death Worldwide by 2010.