National Nutrition Month Turns 40

National Nutrition Month is an annual nutrition education and information campaign, which focuses on making informed food choices and developing sound eating and physical activity habits. This month also celebrates my profession, which makes it a welcomed  break from the holidays that encourage gluttony.
This year’s NNM theme “Eat Right, Your Way, Every Day,” supports personalized healthy eating styles and acknowledges that food preferences, lifestyles, and health concerns along with cultural and ethnic backgrounds all have a great impact on our individual food choices. As RD's, we want to inspire you this month to simply make a small change every day that works for you. Make it personal and make it better. General nutrition wisdom should come into play – concepts of balance, moderation, making sure you get adequate nutrition from a variety of foods and aiming for a healthy lifestyle rather alternating perfect days and cheat days.
Make this month count by vowing to try new things, get active, and share your ideas with friends & family.
For nutrition facts and ideas from the experts, visit eatright.org 

Blame the Beans?

Gas rumors don't just start at the pump. Most intestinal gas results from fiber additives (inulin, chicory root extract, sorbitol and maltitol) in many processed or manufactured food items bearing the "high fiber" claim on the label. Thought beans, cabbage and milk are the usual suspects, many additives can be the cause of the exponential amounts resulting in bloating, cramps, or diarrhea. Inulin, along with other more complex sugars known as oliosaccharides are sugars our digestive enzymes can not break down. It ferments in the large intestine; a process that produces gas. Beans also contain such sugars, but soaking dried beans, combined with the cooking process remove most of the culprits. Over-the-counter enzyme remedies help with digestion of the sugars to prevent the gas producing fermentation process.
Some sugar free candies, sodas, and gum contain the sugar alcohols mentioned. Some fiber enriched snack items contain as much as 9 grams of inulin, where a serving of beans only contains 3 grams of the oligosaccharides.
Instead of avoiding the whole foods that provide the best nutrition, check the label of your favorite granola bar, cereal, or yogurt. You may be avoiding the wrong food. Though intestinal gas is un-welcomed, it is not harmful.

~American Journal of Clinical Nutrition, 1998

Colon Cleansing...REALLY??

Labels of such products promise to "cleanse, detox, regulate." Some include a bonus "liver cleanser, gastro cleanser," and pills for "kidney health." And those are just the products you swallow. A more motivated person would try the colonic irrigation kits. Do we need to clean our colons and other organs? Absolutely not, according to Ranit Mishori, physician and associate professor of family medicine at Georgetown University. The claims of eliminating your body of toxins to reduce allergies, depression, or whatever is completely unfounded. Our bodies are designed to rid itself of toxins. If anything, taking pills only adds to the work our kidneys do everyday, and liver enzymes are produced and used within the liver. Enzymes you take orally get destroyed long before they can make it to the liver. Colonic cleansers, or "enema's on steroids" have proven fatal. Lawsuits in several states are pending. Such a practice began in ancient times and became  popular in the early 1900's until the American Medical Association condemned the practice in 1919. Such use of "colonic cleansers" upsets the bacterial balance of the gutt, which interrupts the enzyme activities and absorption of nutrients. This imbalance leads to lower GI upsets, inflammation, and reduced immunity from infection & disease. There are much safer interventions to detox and de-stress our bodies. Yoga, walking, talking, a glass of wine, daily servings of vegetables, water. I'll opt for the latter...
 ~ Journal of Family Practice, 2011
 ~American Journal of Gastroenterology, 2009

What's in Your Soup?

Soup sales have slumped in the last few years, so the marketing machine is giving the labels a makeover. Companies are advertising whatever will get your attention, such as more fiber, protein, vegetables, whole grains, etc. As usual, many of the claims don't mean much. Here are some tips for separating the beans from the bull.
The word "natural" is quite trendy and usually means little, though most labels using the term DO contain  fewer additives. Beware however, salt is 100% "natural." Sea Salt is only a coarser grain, so of course there is less of it in a measured teaspoon. Look for soups that contain 300mg. or less per serving. Your arteries will thank you.
High fiber would be great if it were all unprocessed, or if it didn't come from psyllium or soluble corn fiber. Look for soups containing whole grain pastas, beans and lentils for the real deal in lowering LDL cholesterol.
"Full serving of Vegetables" would be impressive if the vegetables didn't come from tomato paste. If you get tired of searching the labels for real vegetables, you can always add a handful of frozen vegetables to your favorite soup for a quick nutrition boost.
Very few canned soup brands are able to advertize that they do not use BPA (bisphenol A) to line their cans. The bottom of the can will be stamped "NB." Pregnant women and young children should avoid canned products and look for soups in cartons, pouches, or microwave bowls.
"A Good Source of Protein" would be a serving that provides at least 8 grams. High protein soups are generally a bean, split pea, or lentil soup, and not necessarily one containing meat.
"Low Calorie" are soups boasting 100 calories per serving. A great choice, especially if you eat more than a serving size. Just watch out for the sodium. Most have more than the regular soups.
American Heart Association Certified To earn the Heart Check, soups must provide no more than 480 mg. sodium per serving and stay below the AHA's limits for saturated fat and cholesterol, and a hefty check to the AHA. Keep in mind the 1 cup serving size!
For those low sodium soups that need some flavor:
     Tomato soup: add some basil, or a light sprinkle of oregano, thyme, or tarragon.
     Chicken: Ginger and a squeeze of lime, or a little cilantro with a dash of hot sauce.
     Vegetable: Sprinkle some Parmesan cheese, parsley or a dash of pesto.
      Butternut Squash: a dash of dried sage, or some curry and a spoonful of plain yogurt.
      Bean or Lentil: roasted red peppers and/or fresh ground black pepper. Baby spinach.

~CSPI, 2012
     

Organics Gain Higher Ratings

Not only are the sale of organic foods increasing, but research has shown that organic produce has higher levels of potentially healthy compounds. Two reasons: Plants in an organic field have to fend off insects and fungi by the use of their own natural defense, which has time to mature without the interference of chemicals. As a result, they have higher concentrations of defensive compounds (phytochemicals) that may keep us healthier. Shelf life of the fruits and vegetables improves for the same reason. Plus, nitrogen fertilizers give mold and bacteria more of what they need to grow.
 Second, there is no "dilution effect." Nitrogen fertilizers used in conventional farming drive up the yields and produce bigger plants, diluting the concentration of the plants levels of vitamins, minerals, and polyphenols. Organic fertilizer also enriches the soil with nutrients that nitrogen alone does not, eventually leaving the topsoil deplete of minerals.
Imported produce presents a greater health risk than our own conventional farming, since the EPA's Food Quality & Protection Act was passed by Congress in 1996 reforming the use of pesticides in the U.S.
Such restrictions are not practiced outside of the U.S.Toxicity exposure is at the greatest risk from December through April, when imports are at their peak.
What does Organic mean on the label?
   Fruits & Vegetables - no synthetic pesticides, fertilizers, sewage sludge. Not irradiated or genetically engineered.
   Meat & Poultry - raised on 100% organic feed, access to outdoors. Not irradiated or fed animal byproducts, and no hormones or antibiotics.
   Eggs - hens are fed 100% organic feed, no growth hormones or antibiotics. Not necessarily cage free or free range.
   Milk - all cow's feed is 100% organic for the past 12 months & at least 30% of diet is from pasture (cows have access to outdoors). No hormones or antibiotics.
   Seafood - no current official U.S. standards, USDA is working on a standard for farm-raised seafood.
   Packaged Foods - "100% Organic" = all ingredients are organic. "Organic" = at least 95% of ingredients are organic. "Made With Organic Ingredients" = at least 70% of ingredients are organic.  

~ Environmental Health Perspective, 2012