health + diet

Lard Ass? Why, Thank You!

t-shirt available at Zazzle.com

t-shirt available at Zazzle.com

Saturated fat is back.
2014 will be the third consecutive year that Americans purchased more butter than margarine. We’re up to an average of 23 sticks of butter a year—a 40 year high but still a far cry from the 72-stick average of America in the 1920′s.

Butter’s decline can be traced to wartime shortages in the 1940′s. Margarine stepped into the void, bolstered by patriotism and specious advertising. It had already surpassed butter when the 1970′s brought a new barrage of health claims and anti-butter propaganda that bolstered margarine’s reputation and guaranteed its reign for four more decades.

Today we have a complete reversal in both nutritional science and consumer preferences.
The myth of fat-clogged arteries has been exploded, and Americans have a ferocious appetite for natural foods. Margarine has regained its pre-war identity as a cheap, generally disreputable product of inferior quality and flavor, and butter is back on top. But butter is not the only great fat that’s been misunderstood.

The health and dining trends that gave a boost to butter have also set the stage for a lard comeback.
Lard has spent decades in the culinary cellar. All animal fats got a bad rap, but lard was especially vilified. We recoiled from its fat profile, flinging epithets like lard ass and tub of lard. In fact, by any estimation, lard is a healthier fat than butter. It’s lower in saturated fat (40% to butter’s 60%), and it’s higher in the monounsaturated fats that seem to lower the bad cholesterol (LDL), and raise the good (HDL).

Lard’s flavor is completely neutral–not even a hint of pig–but oh, what it can do for food.
Deep fry with lard and your potatoes will be airy with a golden shatter; fried chicken emerges with a crunch that belies its perfectly moist interior. Lard-cooked beans and vegetables caress your mouth like velvet; tortillas are wondrously supple. Lard brings a surprising lightness to baked goods. Cookies have a crisp delicacy, and its contribution to the structure and texture of pie crusts is legendary.

Sometimes the right food arrives on the scene at just the right time. It’s looking like this is lard’s moment. 

 

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You Had Me At Goodbye: Candy at the Cash Register

 

Toys R Us time for a temper tantrum

Toys R Us
a temper tantrum waiting to happen

Best Buy I just need a phone charger

Best Buy
this is not the phone charger aisle

Whole Foods somehow we expected better

Whole Foods
somehow we expected better

 

 

Staples I'm just here for the ink cartridges

Staples
but I’m just here for an ink cartridge

Trader Joes the checkout lines are long but there's always lots to see

Trader Joe’s
the checkout lines are long but there’s always lots to see

Bed Bath and Beyond I guess this is the beyond

Bed Bath and Beyond
I guess this is what they mean by ‘beyond’

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

It’s the most valuable real estate in the whole damn store.
It’s just a few square feet by the cash registers, but every single customer is eventually funneled through the checkout lanes, and its merchandise is reachable by even the littlest of shoppers. Candy has always been a top seller for supermarkets, but in recent years it’s moved to the front of the store at specialty retailers like Old Navy, Bed Bath and Beyond, Babies R Us, and Sports Authority.

Most shoppers assiduously avoid the candy aisle.
Just 25% will even go there, and when they do, they linger for fewer than 30 seconds. But good intentions and self-restraint are no match for the extended captivity of the checkout lanes where 58% of shoppers buy candy at least once a month. We’re not talking about the chewing gum and mints that 63% pick up on a regular basis, but real candy like Kit Kat bars and Twizzlers and M&Ms.

Cigarettes are out; candy is in.
Retailers are going tobacco-free, following the lead of stores like Target and CVS, and where they’re not, municipal governments are imposing their own sales bans. Stores have leapt to 
fill the void left by cigarettes with expanded offerings of soda, chips, and especially candy. In the process we’ve traded one threat to public health for another.

The New England Journal of Medicine addresses the insidious nature of sugar consumption in the article Candy at the Cash Register — A Risk Factor for Obesity and Chronic Disease. The authors takes retailers to task for the way they harness sophisticated marketing techniques to deliberately bypass our cognitive controls and steer us toward unhealthy impulse purchases. The authors contend that it’s not the candy itself, but its placement at cash registers that creates the risk factor, and argue that that moving candy to other store locations should be mandated as a service to public health. They say it’s just like safety requirements for window guards or balcony railings—we know it’s dangerous to go right to the edge, but sometimes we wander a little too close and need to be protected from our own limited capacities. 

 

 

 

 

 

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Let’s All Play the “Would You Rather” Game

 

bubble_1bubble_2bubble_3

 

 

 

 

 

It’s a party game, a conversation starter, and an internet meme.
It poses a dilemma in the form of a question.
Would you rather give up the internet or lose your sense of taste?
Would you rather sweat mayonnaise or have Cheetos dust permanently stuck to your fingers?

The game can be fantastical or mean-spirited. It can show a path to self-improvement or contain a veritable Sophie’s choice of unbearable options. A good round of “Would You Rather” should make you laugh, and cringe, and think. 
Would you rather speak every language fluently or be able to communicate with animals? 
Would you rather h
ave legs the size of fingers or fingers the size of legs?

The chicken-or-beef version of the game goes a little something like this:

Would you rather consume carcinogenic heavy metal arsenic or a hormone-interrupting anabolic steroid?
The FDA withdrew its approvals for most forms of arsenic-laced chicken feed in 2013, but a new study from the Institute for Agriculture and Trade Policy (IATP) found the poison still showing up in 55% of supermarket samples and 100% of fast food samples.
The growth-promoting steroids are given to virtually every single conventionally-raised beef and dairy cow—at least in this country. The practice has been banned for years in much of the world.

Would you rather condemn a chicken to a lifetime in a cage of less than a square foot or a cow to be castrated without anesthesia or pain relief?

Would you rather get salmonella from a chicken farmer or E.coli from a beef processor?
It’s perfectly legal for farmers to ship out salmonella-contaminated chicken. E. coli. requires a bit more patience. It’s found in the intestinal tracts of cattle and isn’t usually transferred to the meat until cutting, grinding, and packaging.

Would you rather eat chickens that eat slaughterhouse remains or cows that eat poultry waste?
Factory production of chicken and beef is a continuous system of waste into food into waste into food… A single cow can eat as much as three tons of poultry waste in a year before its waste circulates back to the chickens.

That last one was a trick question.
Since cow and chicken by-products keep circulating  between facilities, when you eat one you’re really eating both.
And here’s another trick question. The trick this time is that neither option is a good answer.
Would you rather eat conventionally-raised chicken or conventionally-raised beef?

 

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Skincare Company Launches First-Ever Drinkable Sunscreen

 

image via It's Always Sunny in Philadelphia

image via It’s Always Sunny in Philadelphia

Just in time for summer, Colorado-based Osmosis Skin Care is promoting its drinkable sunscreen.
Take a few swigs of its UV Neutralizer Harmonized Water and in an hour your skin will radiate sun-blocking waves that neutralize 97% of the sun’s UV rays, or so goes the company’s claim.
Is it too good to be true?

osmosis-skincares-uv-cancelling-water-therapy

 

Well I’m no doctor, but…
The ingredients are listed as distilled water and the company’s proprietary blend of ‘multiple vibrational frequencies.’ According to Osmosis Skin Care, they’ve identified the precise vibrational frequencies—basically radio waves—that neutralize ultraviolet radiation. They infuse hundreds of thousands of vibrations into distilled water, and then they bottle it up. When you drink the solution, the vibrations are shared with the body’s own fluids at a cellular level and then the vibrations are emitted through your skin where they repel sunlight. Got that?

Each 2 milliliter dose lasts for 4 hours before you have to chug some more, and a 100-ml bottle of UV Neutralizer Harmonized Water retails for $30. Since it’s marketed as a cosmetic, the FDA hasn’t reviewed the product, although some of the other products in the Osmosis line have received approval in Kenya.

Harmonized waters might be hard to swallow, but you can eat your way to sun protection.
There’s no shortage of legitimate, peer-reviewed clinical studies documenting the skin-protecting qualities of a carotenoid-rich diet. Carotenoids are members of a family of nutrients that contribute sun blocking pigments to plants and animals. When carotenoids are in the foods we eat, the pigments are deposited in our skin where they prevent sunburn and the kind of oxidative stress that leads to skin cancer. It’s a measurable level that a dietician can assess with a laser scan of your skin.

Carotenoids are why frogs are green and flamingos are pink. They put the yellow in egg yolks and turn a cooked lobster red. Dark chocolate and green tea are good sources of dietary carotenoids, as are most deeply colored fruits and vegetables like squash, sweet potatoes, carrots, apricots, and dark green leafy greens, and the colorful flesh of salmon and trout.

A thorough explanation of dietary carotenoids along with the carotenoid content of dozens of foods can be found at the online at the Micronutrient Information Center at the Linus Pauling Institute of Oregon State University.

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I’m Stuffed. What’s for Dessert?

Rabelais's Gargantua

Rabelais’s Gargantua

 

Full or satisfied: How do you know when the meal is over?
There are foods that fill you up with their sheer physical bulk and some that satisfy with taste and texture. Then there are the physiological consequences of different foods—they trigger receptors in the digestive tract or send signals to the brain that carry their own messages about appetite. Foods like oatmeal and legumes will fill you up without much textural gratification, while candy and chips provide satisfaction with little filling power. A high satiety food will give you both.

The satiety index tells you about food’s bang for the buck.
The satiety index takes into account the combination of physical, psychological, and physiological factors that contribute to a sense of fullness, and then it factors in the calories. It rolls all of that into a single number that is a simple tool for evaluating and comparing foods. A high satiety food will satisfy hunger better and for a longer time than the same number of calories of a low satiety food. The SI is full of surprises:

  • While all energy-dense foods pack a big calorie wallop in a little package, calorie-for-calorie, beef and chicken are better protein sources than eggs.
  • It makes no difference if a man (but not women or children) drinks full-sugar soda, sugar-free soda, or bottled water. Lower satiety beverages have him seeking out other treats, and at the end of the day the total calories consumed will be the same.
  • Steamed white potatoes rule the satiety index. Their stuffy blandness gives four times the bulk and three times the filling power of the average food.
  • Jelly beans can curb the appetite. Their nutritional profile should score low on the SI, but a handful of jelly beans leaves dieters feeling so queasy that they’ll eat less afterward.
  • Apples and oranges—actually you can compare them, and oranges have a slight SI edge. Both are more satisfying than grapes and bananas.

Here is the satiety index of common foods, adapted from the European Journal of Clinical Nutrition:

satietyindex

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It’s Better for You When it Tastes Better

happy couple via Man/Beer Love

happy couple via Man/Beer Love

 

Guacamole with salsa, tomatoes with olive oil, tea with lemon: they’re the power couples of food. 
They taste better when they’re eaten together, and they’re also better for you. One plus one does not always equal two when it comes to food pairings—certain foods eaten in combination can make the sum of a meal healthier than the individual ingredients. The fatty acids in guacamole make you absorb five times more of the healthy beta-carotene and lycopene found in salsa; olive oil pulls key carotenoids from the tomato skins; and the vitamin C in lemons increases the absorption of tea’s natural antioxidants.

Ceasar salad is another naturally synergistic combination. Olive oil and a bit of cheese boost the body’s ability to absorb the nutrients found in romaine lettuce—and it has to be a full fat dressing to work (how’s that for good news?!). Sushi is a good-for-you pairing because the vinegar used in the rice neutralizes much of the glycemic impact of the carbs; you’ll feel fuller longer without the spike and plummet of your blood sugar levels. And sauerkraut has a natural affinity for hot dogs where it improve the absorption of animal proteins and bolsters digestion-friendly probiotics.

It’s no coincidence that those foods taste so good together. 
It seems that nature has arranged things so that many of our favorite complementary flavors are also the best for us. As subjective as taste can be, food scientists and science-minded chefs know that when foods are compatible on the plate, there’s chemical compatibility at a molecular level, and that synergy can translate to higher quality nutrition.

Here are some other high-impact food pairings that we crave naturally:

  • Rosemary + Steak: The acids in rosemary prevent the formation of carcinogens on grilled meats.
  • Eggs + Cheese: The vitamin D in eggs optimizes the absorption of calcium from the cheese.
  • Beer + Nuts: A beer or two plus a handful of nuts can reduce your risk of heart attack.
  • Spinach + Lemon: You’ll absorb six times as much iron from the spinach.
  • Garbanzos + Beet Greens: The vitamins in the beans maximize magnesium absorption from the greens, and we could all use a little extra magnesium; the mineral is responsible for modulating anxiety levels, and nearly three-quarters of us are depleted.
  • Orange Juice + Oatmeal: The real breakfast of champions, the combination doubles the artery-cleansing powers of either on its own.

You’ll find more power food strategies in Web MD’s Top 10 Food Synergy Super Foods.

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Supergrain of the Future or Dickensian Gruel: The Internet Ponders Quinoa

olivertwist

Please Sir, can I have some more quinoa?

 

MarchQuinoaIn just a few short years quinoa has gone from subsistence staple of the rural poor of Bolivia, to health food store curiosity, to global success. Along the way it’s made friends (a Superfood with a capital ‘S’!), galvanized detractors (The Wall Street Journal recently collated the rancor and called it a backlash), and courted controversy (our appetite for quinoa has priced the crop beyond the means of indigenous farming communities where one in five Bolivian children suffers from chronic malnutrition).

Quinoa is not exactly winning fans for its taste (blandly earthy) or its texture (oatmeal gone wrong), but its nutritional profile makes a compelling argument. It’s more of a seed than a true grain, so it’s higher in protein and lower in carbohydrates than a typical grain, but lower in fat and calories than typical nuts and seeds. It’s one of the only plant-based foods that’s a complete protein, it’s loaded with all the essential amino acids, it has no cholesterol, and it’s gluten-free. It’s a bit much to expect it to taste like a cronut.

Still further proof of Quinoa’s global domination:
Quinoa is March’s Whole Grain of the Month, walking in the footsteps of carbohydrate giants like oats and barley. We had to weather millet and teff month, and amaranth seemed to drag on forever, but finally it’s quinoa’s turn. As you gather the family ’round the quinoa rinsing colander (please tell me you’re rinsing) we turn to the many voices of the internet as they toast and roast this plucky newcomer.

quinoa

 

 

Spoofing all things trendy, the Pinterest board My Imaginary Well-Dressed Toddler Daughter chronicles the fabulous life and painfully stylish wardrobe of little Quinoa and her playmates Chevron, Vyvanse, and Crostini.

astronautmeal

 

 

 

NASA was appropriately lightyears ahead of the curve when, 20 years ago, the space agency explored quinoa’s potential as a candidate crop for Controlled Ecological Life Support Systems, in other words, as an in-flight snack. Declaring it a near-perfect food, virtually unrivaled in the plant or animal kingdom for its life-sustaining nutrients, it’s become a pantry staple in the space shuttle galley.

 

A visual guide to eating quinoa:

do not eat

do not eat

eat

eat

 

 

 

 

 

 

 

 

David-Lynch-Cooking-Video

 

Filmmaker David Lynch shares inexplicably moody atmospherics and cooking tips in his signature style in the video David Lynch cooks quinoa.

 

50shades quinoa

 

 

 

Of course someone’s written 50 Shades of Quinoa. Was it ever in doubt?

 

 

glutenfreematzoBut is it kosher? Observant Jews rejoiced to see a new face at the seder table after several thousand years of the same old Passover dinner. Even though some quinoa packaging carries the ‘kosher for Passover’ label, The Orthodox Union has not officially given its blessing. As yet, no rabbi has made the trek to the remote growing area high in the mountain region of Bolivia for the necessary inspections.
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Move Over, Cows. Almond Milk Has Arrived.

Calvin and Hobbes via United Feature Syndicate

Calvin and Hobbes via United Feature Syndicate

Got milk? Gotten milk recently? 
The dairy case is overflowing with milk alternatives—creamy liquids derived from non-dairy sources. Alt-milk is a hot commodity, even as cow’s milk has been in a decades-long decline. And it’s not just the lactose-intolerant or dairy-allergic who are buying it. TV commercials are daring consumers to try it just for the taste.

Fat, cholesterol, animal welfare, pesticides, GMOs….there are plenty of reasons to give up dairy milk.
We know that a cow’s life on a dairy farm is hardly the bucolic idyll of our imaginations. Supporters of animal rights and anyone looking to avoid growth hormones and antibiotics are all on the lookout for alternatives to large-scale dairy producers. There are also vegans, the allergic and lactose intolerant, and anyone looking to reduce fat and cholesterol.

Most people, when they first look beyond dairy milk, make a stop at soy milk. But there is growing awareness that soy is a high spray, intensively farmed, rain forest-depleting crop, plus most of the soy grown in the U.S. is genetically-modified. There are also concerns that the estrogen-like chemicals naturally occurring in soy have been linked with an increased risk of breast cancer, and doctors are recommending that we limit our soy intake.

Nut milk first appeared on supermarkets shelves in the late 1990′s when their square, shelf-stable boxes were mostly relegated to the natural and health food aisles. The game-changer took place at the end of 2009 when almond mild was repackaged as a fresh beverage and was slotted into the refrigerator case. The demand took grocers by surprise, and they have continued to add more space for the category.

Almond milk has pulled ahead of the alt-milk pack.
It’s made with roasted almonds that are crushed like you’re making almond butter, then thinned with water. Commercial producers usually add vitamins, stabilizers and, in some cases, a sweetener and flavorings like chocolate or vanilla. Almond milk is especially low in calories, compared with dairy as well as the other milk alternatives, and it’s low in fat and high in protein.

It also wins the alt-milk taste test.
Not that it’s much of a contest: rice milk is thin and watery, oat milk is thick and gloopy, and hemp milk is chalky and tart. Almond milk tastes slightly sweet with slightly bitter undertones. It’s very creamy, has an off-white color, and foams impressively for cappuccinos. It’s a good dairy substitute for cooking and baking, and it’s so nutty-good poured on top of dry cereal that you’ll wonder why you waited so long to try it.

 

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Should You Just Say No to Kale?

nutellaneedle

 

You know by now that food can be addictive.
Studies have even shown that certain foods can light up the same region of the brain as heroin and cocaine. We’re told to stay away from things like chips and cookies because they’re loaded with the kinds of processed and refined carbohydrates that trigger our junk-food cravings. But other studies show that choosing healthy foods—leafy greens, fruits, and salads—can promote something called ‘vicarious goal fulfillment’ that convinces us to eat even more junk.

Picture two menus.
One menu offers burgers and fries. Some people will choose a burger only; some add fries to their burger orders.
The other menu has the same burgers, same fries, but it also offers a side salad. It seems logical that there are still some burger-only orders; some of the burger-only folks will now add a salad; some of the burger-with-fries will stick with fries; and some will switch from fries to a salad. You’d figure that the orders would go up by a few salads and down by a few fries.

It doesn’t work like that.
When a salad option is added, french fry orders actually increase. In fact three times as many diners will go for the fries when a salad is on the menu. Apparently the mere presence of healthy options encourages us to make unhealthy choices. The findings were the same, whether it was Oreos or fried chicken, salad or veggie burgers.

Researchers confirm that this ‘vicarious goal fulfillment’ happens when a person feels that a goal has been met if they have taken even a teeny, tiny step towards it. It’s like joining a gym you never get to, or buying an important book that sits on the shelf.
The fleeting thought of ‘Hmm, I could have a salad,’ is enough to satisfy dietary goals.

It’s an ironic kind of indulgence.
There is a certain logic to it. The researchers contend that the virtue conferred by the salad gave diners license to lower their guard. And the more self-disciplined an individual is, the more powerful the effect—the healthiest test subjects were actually the most likely to add fries from the second menu.

Kale as a gateway drug?
I’ll bet it’s news to you. But you can bet it’s not to the fast food industry.

 

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Your World is Awash in Pig Products

image via 52 Infographics in 52 Weeks

Things With Pig in Them – image via 52 Infographics in 52 Weeks

 

You probably had a dozen or so pig encounters before you even left your house this morning.
Pig-derived ingredients add color to soap, a pearly sheen to shampoo, and give texture to toothpaste. They’re the moist in moisturizer, the anti-cling of fabric softener, and the reason that crayons smell that way. Shoe leather, cell phone batteries, laundry soap, wallpaper, sponges—they can all harbor pig byproducts.

Then there’s the pig that you don’t know you’re eating.
Pig-derived ingredients and processing agents make unannounced appearances in every aisle of the supermarket. A multi-tasking gelatin made from pig bones and skin puts the chew in gum and licorice and the creaminess in cheesecake and tiramisu. It smooths out cream cheese and whipped cream and makes ice cream melt more slowly. Beer, wine, and fruit juices are filtered through pig gelatin, and it’s turned into pill coatings and capsule casings for thousands of prescription and over-the-counter medications.

Squishy soft bread and sandwich wraps stay pliable because of an added protein that’s extracted from pig hair, and a pig skin-derived protein is added to energy bars and yogurt. Another protein, this one from clotted pig blood, is used to bind the smaller scraps of beef or fish that appear in fresh and frozen form as portion-controlled filets. Even the plate you eat from can contain ash from pig bones, and your napkin was probably made with more of that gelatin.

It’s a staggering, stunning array of food and non-food uses for pig parts.
To say the least. It’s deeply troubling if you’re vegan or vegetarian, keep kosher or eat halal, or just want to avoid pig products. The fact that most of the products don’t have to be labeled with the information is the real shocker.

Pig-derived food additives are hiding in plain sight.
Processors will deliberately remove the word ‘animal’ from their ingredient list. For example, hydrolyzed animal protein becomes hydrolyzed collagen, and animal protein is labeled L-cysteine. There are thousands more technical and patented names for variations on pig-based food additives. Some probably sound familiar if you read a lot of product packaging, but you probably didn’t know that glycerides, sodium stearoyl lactylate, and oleic acid can all be derived from pig byproducts. Adding to the confusion are the pig parts that don’t wind up in the final product but are used in the manufacturing process like bone char that’s used to whiten sugar and gelatin that removes tannins from wine. These don’t even have to be mentioned by the manufacturer.

Learn what’s really in your pantry. The PETA website maintains a list of common animal-derived ingredients.

Phone apps like Is It Vegan? and Animal-Free are handy reference guides for many common and hidden animal ingredients.

See if your favorite beer, wine, or spirit is animal-free. Barnivore maintains a massive and up-to-date vegan alcohol directory with nearly 15,000 entries.

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Detox Away the Turkey Weight

image via Ayay.uk

image via Ayay.uk

 

Are you feeling the turkey weight?
The typical Thanksgiving meal was a whopping 4,500 calories. That’s two day’s-worth of food for most of us, or, to put it in especially vivid perspective, the equivalent of nine large orders of McDonald’s fries. 
Is it any wonder that you woke up feeling overstuffed and bloated?

This holiday season is just getting going.
It’s too soon to be feeling a pinch in your waistband. But it’s the perfect time for a between-holidays detox. Flush the alcohol, sugar, and toxins out of your body now and you can boost your immune system and improve metabolic function through the rest of the season.

There are plenty of online resources to prep you for a few more weeks of bacchanalian excess.
Detoxification blogs like The Detoxinista and Detox the World are full of seasonal suggestions..
A variety of approaches are taken by smartphone detox apps:

The app from Juice Master has a 3-day juice detox  that will have you losing up to five pounds in just 72 hours.

How to Detox Your Body leaves you sparkling on the inside with colon cleansing regimens. Detox Diet Pro claims to do the same but without enemas and colonic. This app shows you how to flush out the liver, intestines, kidneys, lungs, skin, blood, and lymphatic systems through a very high fiber diet.

The Health Detox promotes an acid and alkaline balanced diet that claims to boost your energy level by optimizing your body’s pH balance.

There are apps for detoxing on all raw foods, or by following the lemon regimen popularized by Beyoncé’s post-partum detox. You can find gender-specific detox apps like Body Detox 4 Women and Man Up Detox, or learn to detox with smoothies.

The Official Online Holiday Detox Kit professes to understand:
to overdo it is human. to overdo it over the holidays is almost mandatory. we’re here to help. choose your flavor of holiday splurging, confess your excess, and get the perfect detox plan.”
Just enter your specific overindulgence into the quick and easy online tool and it suggests the appropriate cure.

Posted in health + diet, holidays, phone applications | Leave a comment

Food for a Senior Moment

image via R2 Thoughts 4 You

image via R2 Thoughts 4 You

 

We’re having a national senior moment.
Baby boomers are a demographic time bomb. Nearly one-third of the population was born between 1946 and 1964. Even the tail end has reached the age of memory loss, slowed reflexes, and synaptic glitches.
That’s 75 million Americans that can’t remember what they went upstairs for.

Brain foods can make a real difference.
In the same way that a low cholesterol diet can keep plaque from forming in arteries, there are foods that can keep plaque from forming in your brain. You can unclog your cognitive functions just like you can unclog your arteries.

There are also foods that can sharpen your focus and concentration, enhance your memory, and speed your reaction times.
There’s no magic bullet that can prevent the inevitable decline, but there are food that can keep it at bay.
If you are one of those baby boomers, maybe you should write them down.

http://yourbarcelonaguide.files.wordpress.com/2009/10/salmon-steak12_-_resize_large.jpg

Nothing preserves cognitive ability like wild salmon.
That’s right, wild— not just any salmon will do. Farmed salmon doesn’t develop the same quality or level of essential fatty acids that make wild salmon the ultimate brain food.
matcha Just like the wild variety is souped-up salmon, matcha is high-test green tea.

Matcha is a type of Japanese green tea that is ground into a powder. Instead of drinking an extract, like what you get when tea leaves are brewed, you consume the whole thing dissolved into the beverage. The brain buzz of focus and clarity is exponentially greater, and immediately noticeable. And the Kermit-green shade? That’s how it’s supposed to look.
sprinkling_sugar_into_coffee_943126

The brain boost from caffeine or sugar is short-lived but real. They both can make you alert and focused. Too much sugar, though, can actually interfere with your memory.

acai pears

The acai berry is one of those fruits, like pomegranates and blueberries before them, that’s captured the attention of the ‘superfoods’ crowd for its potent nutrition. On paper acai’s profile actually looks more like fish than fruit: high in protein and the essential fatty acids our brains desire. Its juice is showing up blended into all kinds of things like yogurt, sorbet nut butters, tea, soda; even Absolut acai vodka.

turmeric

 

Turmeric is the hot new discovery in brain research. It’s a mildly-flavored, deep yellow spice that is always found in curry powder, and is often used as a less costly alternative to saffron. Turmeric is such a powerful brain plaque-remover that it’s being tested as a treatment for Alzheimer’s disease.

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Portly Pet Owners Produce Pudgy Pets

http://www.sostav.ru/articles/rus/2004/columns/gallery/images/big/2000-7350.jpghttp://img1.nnm.ru/imagez/gallery/e/f/f/0/3/eff03ea70bcd86bc559344d7e7d692ac.jpg

http://gpsinformation.info/main/Jen/6.jpg

[Winners of the  ‘I Look Like My Dog’ contest from Cesar Select Dinners]

 

If every dog has its day, then the fat ones have next Wednesday.
October 9 is National Pet Obesity Awareness Day.

Our pets, just like their human owners, are fat. About half of all dogs in American homes are overweight or obese, which can lead to very human health issues like hypertension, diabetes, and joint problems. In the same way that one dog-year translates to seven human-years, dog-pounds have a much larger human equivalent. For some breeds, a single dog-pound can translate to as much as 25 excess human-pounds in terms of its physical toll.

Dogs share their owners’ lifestyles.
A generation ago, the notion of overweight pets would have struck us as ludicrous. But today we live increasingly in yard-less apartments and we build suburban developments with no sidewalks. Dogs are couch potato companions, joining us in front of TVs and computer screens. Walks are brief, primarily for the elimination of waste, and the dogs are left behind when we get our own exercise at the gym.

We project our foodie-isms onto our dogs.
You can buy dog food in locally-sourced, seasonal, organic, vegan, and slow food varieties, like the Well Fed Dog’s Salmon and Pumpkin Dinner, which uses only organic Scottish salmon ($9.95 for a 16 oz. serving), and Succulent Chicken poached in garlic-infused lobster consommé from Petropic’s Hawaiian-themed Tiki meals ($4.29 for a 14.1 oz. can). Even Purina has its Chef Michael’s Carvery Creations line that comes in flavors like brisket and braised short ribs (99¢ for a 3 oz. can).

The fact is that dogs have a mere fraction of our taste buds, and they will pretty much eat anything—they’re known to be especially fond of socks and cat feces. But these high-protein, high-fat diets suit more than just the dog owners’ culinary sensibilities—the easily digestible foods combined with little exercise mean that there are fewer calls of nature, and walks can be less frequent.

We have also come up with pet obesity solutions that mirror our own.
Jenny Craig diet has partnered with Nestlé for a proprietary regimen, Project:Pet Slimdown, and Pfizer Pharmaceutical markets Slentrol, an FDA-approved prescription weight-loss drug for dogs. There are Jog a Dog canine treadmills and Thank Dog Boot Camp workouts. And just like human weight-loss methods, the failure rates are high.

Fat owners make fat dogs
The twin obesity epidemics are tightly entwined. Studies show that we are as indulgent with our dogs as with ourselves.
We need fewer calories in the bowl and more miles on the feet. It’s the best advice for both dogs and owners. You and your dog will still look alike, only better.

What kind of dog would you be?
The doggie equivalent of a 217 pound 5’ 9” man is a 90 pound Labrador retriever. If a 12 pound Yorkie were human she’d be a 5’4″ women who weighs 218 pounds. The Pet Weight Translator can turn you into a dog, and vice versa.

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We Have It Backwards. Eat Dessert First.

 

cupcake breakfast via Saucy Sprinkles

cupcake breakfast via Saucy Sprinkles

 

We have it all backwards.
A slew of new research has come out telling us to eat more desserts. It’s good nutrition, good for your teeth, and even good for weight loss.
It’s like a childhood dream come true.

A little dessert does a lot of good at mealtime.
The problem with a very low-fat diet is that many nutrients can’t be adequately absorbed. Vitamins A, D, E, and K, and the carotenoids in green, leafy vegetables are examples of fat-soluble nutrients; they’re virtually useless if they land in the digestive tract without some fat. That’s where dessert comes in—eggs, butter, creamy fillings—we can always count on desserts to provide the fat.

Dessert can help you stick with a diet. 
A diet is a constant tug-of-war between desire and will power. Studies show that dieters who ease up a little will have greater self-control in the long run, while a single-minded focus on the effort to avoid sweets entirely can create a psychological addiction to the very foods they want to avoid.

Eat dessert first.
The best compliance came from dieters who had dessert before dinner. The gratification comes first, making it easier to stick with the healthy foods that come later. Dessert first also causes you to feel full more quickly, and the sense of satiety lasts longer. It’s no illusion: the denser, fattier dessert will settle heavily in the gut and stick around longer than the diet foods that follow.

Dessert for breakfast. 
The old adage instructs us to eat breakfast like a king, lunch like a prince, and dine like a pauper. That’s because a big and balanced breakfast fires up the metabolism for better fat burning throughout the day. Add a dessert to the meal and it seems to give the metabolism an extra boost. It also suppresses the production of ghrelin, the hormone that increases hunger, and less ghrelin means fewer late-day cravings.

Sweets for breakfast, dessert before dinner—some rules really are made to be broken.

Summaries of both the ‘dessert first study‘ and the ‘dessert for breakfast study‘ can be found in Science Daily.

 

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When I Get Old I’m Eating Donuts Every Day

Koehler Senior Center Donut Protest/AP photo

Koehler Senior Center Donut Protest/AP photo

 

Sometimes a senior’s donut hole really is just a pastry.

For years, the clientele at Mahopac, NY’s William Koehler Senior Center enjoyed free day-old donuts and other baked goods donated by area bakeries. Then the city council passed a law forbidding the donations.

According to city council member Karl Rove:
We want our seniors to live as long as possible, and these sweets can only contribute to obesity. With obesity come high blood pressure, circulation problems, and diabetes. So we are doing this for their own good.” 

Even Michael F. Jacobson, the Executive Director of The Center for Science in the Public Interest chimed in on the matter: 
“Older people have high rates of heart disease and high blood pressure and…senior citizen centers, nursing homes, and assisted-living centers should not be worsening the health problems of seniors.

The affected seniors organized a protest to keep the free donuts coming.
One center resident, Mr. Fairbanks grumbled, “Where do they get this attitude? They act like they are our parents.”
The seniors argued that no public funds were being used to purchase the baked goods, and their eight decades or so of life certainly should have earned them the right to eat what they want. And now it seems they might also have science on their side.

For people over 75, a sugary, fatty diet doesn’t make a difference.
A restrictive diet probably won’t improve their health or help them to live longer. So says a decade-long study sponsored by the United States Department of Agriculture and researched by Penn State, the Geisinger Healthcare System, and the University of Alabama.

Researchers identified three classes of diets: sweets and dairy, characterized by lots of baked goods, coffee and tea, dairy-based desserts, and very little poultry; health conscious, which includes good grains, fish, nuts, and not much fried or processed food or soft drinks; and the Western pattern, defined by alcohol, fried food, sodas, eggs, breads, fats, and not much fruit or protein. With age 75 as a starting point, they found that the class of diet didn’t correlate with any particular pattern of health outcome. Except for a higher risk of hypertension for the sweets and dairy segment, there was no relationship between diet and health when it came to cardiovascular disease, diabetes, metabolic syndrome, or even death.

This is not to say that clean living doesn’t pay a dividend.
The course of your health is pretty well set by age 75. Seniors who had lived on prudent diets all their lives were likely to have entered the study in better health, and those who ate recklessly for decades entered with far more complications. Nobody began the study with a clean slate. What the results indicate is that the choices you make from that point on aren’t going to make much of a difference. You can watch your fats and salt and sugar for the rest of your days, or you can say Screw it, and eat donuts. Your future health and longevity is going to be what it’s going to be no matter what you choose to eat.

The results of the study have been published in The Journal of Nutrition Health and Aging.
You should forward it to your grandma.

 

 

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This is Why FroYo is Trouncing Ice Cream

 

image via LiveStrong

image via LiveStrong

 

Have you seen the new breed of frozen yogurt shop?
Of course you have; they’re like retail kudzu, sprouting everywhere with their happy-hued decor, self-serve flavor lineups, and myriad toppings. We started this summer with around 6,000 frozen yogurt shops, a big jump from the 3,624 at the end of 2010.

The frozen dessert shop segment as a whole has been holding steady at $6 billion per year, which means that virtually all of the froyo growth represents a cone for cone, cup for cup swap of ice cream for yogurt. Ice cream sales are at their lowest point in decades, and chains like Cold Stone, Baskin-Robbins, and Friendly’s have been shuttering stores by the hundreds.

The name says it all.
The 1980′s saw the first wave of frozen yogurt shops with the popular franchises I Can’t Believe It’s Yogurt! and TCBY (originally the acronym stood for This Can’t be Yogurt until a lawsuit from I Can’t Believe It’s Yogurt! forced a name change to The Country’s Best Yogurt). Like selling margarine as an I Can’t Believe It’s Not Butter stand-in, frozen yogurt was seen as ice cream’s poor relation, and the more closely it mimicked the real thing, the better. After a decade of froyo madness, the market collapsed in the ’90s with the rise of coffeehouses and competition from niche frozen treat alternatives like gelato, Italian ice, and smoothies.

This time around, it’s all about the yogurt.
The new wave of frozen yogurt is defiantly, unapologetically not ice cream. It’s tart and comes in a slew of trendy and nontraditional flavors like green tea, guava, and salted caramel swirl. Plus it’s kinda, sorta, maybe healthy.

In its basic form frozen yogurt is a healthier choice than ice cream.
It contains less fat and sugar than ice cream. Frozen Greek-style yogurt has an especially dense concentration of healthy protein, and the tart flavors can slow down the release of sugar in the body, which stabilizes appetite and energy levels. Frozen yogurt also contains the strains of beneficial bacteria known as probiotics; the National Yogurt Association demands it of any product labeled as yogurt. You’d be fine if you just stopped there, but that’s not going to happen.

The ironic indulgence of the yogurt shop
Neuroscientists study something called ‘vicarious goal fulfillment.’ It happens when a person feels that a goal has been met even if they’ve only taken even a teeny, tiny step towards it: you feel healthier just joining a gym, even before you’ve ever worked out there; and smarter for subscribing to the New Yorker, even when the issues pile up unread. And in the froyo world, you can feel virtuous about your diet simply because you chose frozen yogurt over ice cream.

There you are celebrating your dietary restraint in a self-serve frozen yogurt shop. You pat yourself on the back with one hand while the other fills the oversized yogurt cup and ladles on honey toasted almonds and- what the hell, it’s only yogurt- Oreo crumbles. And here’s the ironic part—the more self-disciplined an individual is, the more powerful the what-the-hell effect. So says the University of Chicago’s Journal of Consumer Research in the study Vicarious Goal Fulfillment: When the Mere Presence of a Healthy Option Leads to an Ironically Indulgent Decision. Maybe this is news to you, but you can bet it’s not to the frozen yogurt industry. They know that the health food halo that sits atop yogurt brings customers in the door, but it’s the guiltless indulgence of the toppings bar that satisfies them.

Ice cream is struggling to regain its cool factor.
Frozen yogurt shops are successfully selling the health angle, the buzz of their hip decor, and the hands-on foodie vibe of customization. They make traditional ice cream parlors and scoop shops feel downright stodgy. Ice cream isn’t going anywhere; it will always be the luxuriant nosh of choice. But if it wants a marketing edge over frozen yogurt, it needs to enrich its offerings and update the customer experience.

Miscellany from the froyo world:

Naming Force will pay you $100 to name their client’s frozen yogurt shop. 
Don’t they all just pick a fruit, pick a color, and add  a ‘Yo!’?

The yogurt shop aesthetic has been described as ‘cool,’ ‘sugary,’ and ‘Tokyo preschool lounge.’ Mindful Design Consulting has assembled a best of gallery of shop interiors.

I wouldn’t say it was bound to happen, but it has: Cups is touted as the Hooters of froyo.

 

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Fixing the 4 Food Groups of the Corner Store

 

image via The Candy Trail

image via The Candy Trail

 

Candy, ice cream, chips, and soda.
That’s the stock in trade of the corner store. When kids drop in on the way home from school clutching dollar bills from their allowance, that’s what they buy. And in Philadelphia, the poorest and most obese of the big cities, they were buying way too much. A study published in the journal Pediatrics reported that more than 53% of  the city’s public school students were shopping at corner stores once every school day, and 29% were stopping by both before and after school, five days a week. On average they were spending just over a dollar at each visit, and on average they were buying sugary, fatty treats that added up to 356 calories.

There’s so much wrong with this picture—from the dearth of healthy options in urban food deserts and the poor nutritional choices the kids were making, to the out-of-whack food system that creates so many empty calories so cheaply. It threatened to undermine the schools’ efforts where they had eliminated junk food from campus vending machines and rid cafeterias of hard working deep fat fryers.

The corner store is not the enemy.
Bodegas and convenience markets are part of the urban landscape. They serve an important role in poorer communities where options are limited, and Philadelphia has fewer supermarkets per capita than almost every other large American city. The corner stores are free market enterprises with little square footage and prime display space that’s often contractually reserved for favored vendors. They don’t have room to stock what doesn’t sell, and what does sell is often cheap and unhealthy.

It’s a two-pronged approach.
Store owners need to be encouraged to stock fresh, healthful foods, and kids need to be encouraged to choose them. The Food Trust, a Philadelphia-based organization that works to improve access to affordable, healthy food, has led the charge with its local Healthy Corner Store Initiative and the creation of the national Healthy Corner Stores Network.

Creating a sustainable model on the supply side.
In 2009 The Food Trust began with fewer than a dozen participating Philadelphia store owners. They provided equipment like inexpensive refrigerated barrels that allowed the stores to expand their inventory of perishable foods, and linked the owners with local farmers and fresh food suppliers. They also offered training, merchandising, and technical support to store employers that showed how they could boost food safety and reduce spoilage, and ultimately the store owners found that they could improve overall store operations while profitably selling healthier products.

Appetites don’t naturally follow access.
To create sustainable demand for healthy foods, the diet of an entire household has to be transformed. The Food Trust reaches out to both children and their parents with education and message marketing. They engage families through community-based programs on nutrition and healthy purchasing, and are a strong presence in the public schools where 80% of the city’s students have participated in nutrition and wellness programs. Of equal importance is a youth leadership program that targets the social component of behaviors and the troubled relationship that many kids have with food.

In just four years, Philadelphia’s Healthy Corner Store Initiative has grown to involve 680 store owners. All have agreed to stock at least four healthy new products, with most offering dozens more. Pricing is kept competitive and many products bear labels and logos that highlight the store’s healthy options.

Philadelphia is bucking a childhood obesity trend.
While obesity rates remain unchanged all around the country, recent studies show an average decline in obesity rates for Philadelphia’s schoolchildren of five percent, and an even more significant seven percent drop among African American boys and Latina girls, two groups at especially high risk for diabetes. The success is shared by numerous constituents of the city’s broad-based assault on obesity, but breaking the old corner store habit, with its daily dose of junk food, is no small part of it.

 

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Why Would You Want a Hot Drink on a Hot Day?

drpepperthermometer

 

It’s hot out there. How about a nice cold drink?
You hear the clink of ice cubes in a tall glass, see the beads of sweat condensing on the outside, and you just know you’re in for some serious refreshment.

So why does the rest of the world drink hot tea in hot weather?
Can a couple of billion subcontinental residents be wrong?

It’s counterintuitive, but there is basic brain science behind it. A hot drink tells the nerve receptors in your mouth that things are getting hot in there and it turns on a cooling response—basically it makes you sweat. It works with spicy foods too—the receptors in your tongue read ‘hot’ peppers in the same way as they read hot tea, so either way it triggers a message to the brain telling it to cool things off.

The increased rate of perspiration is key.
If you’re not much of a sweater, the heating power of the drink can exceed the cooling power of the sweat you produce. It adds heat to your body without the compensating power of perspiration and you end up just feeling flushed and even hotter. And if you are a big sweater, the moisture has to be able to evaporate from your skin, since the cooling effect comes from the transfer of body heat into the atmosphere via the perspiration. If you’re wearing too much clothing it can hold the sweat in, or if the day is muggy, the humid air won’t pull the moisture off of you.

Hot or iced- which should you choose?
Do you sweat some, but not too much? Do you like to expose a lot of skin in warm weather? Do you live in a dry, desert-like climate? Personally, I still would like a nice iced coffee, but feel free to give a hot one a try. If you are reasonably modest and live within about a two thousand mile radius of Washington D.C. you probably want to stick with iced.

 

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Life Has Become One Continuous Snack

It’s official: we’re a nation of noshers. 
We kick off the day with breakfast—no skipping that most important meal of the day—but then we pretty much leave our mouths open and graze straight through to dinner. So says the most recent analysis of government data from the National Health and Nutrition Examination Surveys (NHANES).

grazingWe graze.
In the late 1970′s, 40% of Americans said that they didn’t typically eat between-meal snacks. With 3 meals a day for most, the average number of eating occasions was 3.9 per day. Today we’re skipping more meals but snacking so frequently that we have pushed daily eating occasions up to 10. Just 4% of Americans say they don’t regularly snack, with most reporting 3 or more snacks a day.

 

OLYMPUS DIGITAL CAMERA

 

What lunch break?
Americans are  now more likely to skip lunch than breakfast. 85% reported eating breakfast the previous day, while only 80% reported eating lunch.

 

 

face_pizza

 

We like pizza. A lot.
In the late 1970′s, just 6% of kids and teens and 3% of adults reported eating pizza the previous day. Today those numbers have more than tripled for all of us, with 10% of adults and 20% of 2-19 year olds reporting a pizza snack or meal in the last 24 hours.

 

 

Fruit_Bowl

 

We eat pitifully little fruit. 
That’s been consistent. Since the late 1970′s, fruit consumption has held steady at 0.9 portions per day, and that includes fruit juices.

 

 

broccoli yuck

 

More of us are eating our vegetables.
Just not so many of them. While 25% of Americans today report eating fruits or vegetables in the previous 24 hours, the average is just a combined 1.9 servings in a day. In the 1970′s only 12% ate their fruits and veggies, but they typically consumed 2.6 portions.

 

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100 drink choices

 

Got milk? Not much.In the 1970′s, 64% of the population (children and adults) had  drunk a glass of milk in the previous day. Today the majority of Americans, 54%, don’t regularly drink milk.

 

 

 

 

You can find the full report at the National Health and Nutrition Examination SurveysNHANES is part of the Centers for Disease Control and Prevention and has produced vital and health statistics for the nation for 50 years.

 

 

 

 

 

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Not Pushing Caffeine to Kids? Yeah, Sure.

Which of these is being marketed to children?

 

caffeinegummi_bears

clockwise from top: Energy Gummi Bears, Nixie Tubes candy powder, Brain Bits watermelon candy, Cracker Jack’d

  caffeinated_nixie_tubes              cracker_jackd_     brain-bits-watermelon-flavored-caffeinated-candy-3-pack_2407_400

According to their manufacturers, none of them.

 

The Food and Drug Administration announced last week that it’s launching an investigation into the safety of caffeine in food products, particularly its effects on children. Surprisingly, the agency doesn’t have any rules for caffeine in food. It classifies caffeine as a GRAS, an acronym for food additives that are Generally Recognized ASafe.  Any additive with the GRAS designation—and there are more than 4,500 of them—is exempt from safety testing when a manufacturer adds it to a new product. 
Caffeine’s GRAS designation dates back to 1958.

The proliferation of caffeinated foods, not beverages, is something new.
Caffeine has been popping up in the most unlikely of places. You can find it added to breakfast foods like instant oatmeal, frozen waffles, and pancake syrup. It’s being added to snack foods like potato chips, marshmallows, sunflower seeds, beef jerky, Jelly Belly ‘extreme sport’ jelly beans, and most recently a new line of caffeinated Wrigley’s chewing gum.

Caffeine is now consumed at levels that the FDA could have never anticipated when it first classified the additive as a GRAS.
In 1958, there were no energy drinks, sports beverages, or caffeinated ‘smart’ waters. Per capita soda consumption was one-third of today’s level. And now we have caffeine’s appearance in a wide range of new products, including foods that are especially appealing to children and teens.

We keep things loose when it comes to kids and caffeine.
The United States doesn’t have dietary guidelines for caffeine consumption for adults or children. Since we don’t know how much is too much, there’s little effort made to limit it. In theory, caffeine-added products aren’t supposed to be marketed to children, but it’s up to the manufacturers, advertisers, and trade associations to regulate it. Most manufacturers insist that they don’t target kids. Apparently they’re using kid-friendly cartoon mascots and logos to push caffeinated gummy bears and pixy stix to adults.

Where have we heard that one before?

 

joe camel

 

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