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By admin, March 13, 2010 10:38 am

Helicobacter pylori (H. pylori) bacteria presents a medical conundrum — while the gut bacteria has been implicated in ulcers and stomach cancer, it also seems to confer protection against other health problems, including esophageal cancer. What’s a person to do? One helpful strategy might be to eat broccoli sprouts. It seems they are a natural way to help maintain H. pylori at a level that is helpful, not harmful.

The benefits of broccoli sprouts and your health.

Sitting right next to the much more popular alfalfa sprouts in groceries and health-food stores, these “baby broccoli plants” are even better for you than in their grown-up form. New research from Tokyo University of Science and Johns Hopkins University School of Medicine investigated how regular consumption of broccoli sprouts affected people with H. pylori infection, the frequent cause of peptic ulcers and stomach cancer. The study included 48H. pylori-infected adults who were randomly assigned to consume 70 grams a day (about two and one-half ounces) of either broccoli sprouts or alfalfa sprouts. Researchers found that after eating broccoli sprouts for eight weeks, participants significantly lowered biomarkers for H. pylori while those who ate alfalfa sprouts did not show this benefit.

Jed W. Fahey, ScD, a faculty research associate in the department of pharmacology and molecular sciences, was a study coauthor. He told me that the active component against the bacterium is a phytochemical called sulforaphane. This natural substance induces and boosts some of the body’s protective anti-inflammatory enzymes and also has antibiotic properties particularly effective against some strains of H. pylori. Broccoli sprouts are a much more potent source of sulforaphane than is even the freshest broccoli, Dr. Fahey said.

A dietary source to combat H. pylori is excellent news for many people. Estimates are that as many as 50% of Americans harbor the bacteria, though they don’t always have symptoms. However, when the H. pylori runs rampant and causes infection, treatment can be tough — typically it involves taking two different antibiotics simultaneously, often in addition to a bismuth preparation or an acid-suppressing protein-pump inhibitor. The end result of all this is, quite often, yet another ulcer — and, in about 20% of patients, it doesn’t even solve the problem.

Broccoli sprouts offer a natural alternative and an easy and tasty way to combat H. pylori. Note, however, that the protective effect fades if you stop eating the sprouts, so you should eat broccoli sprouts regularly (two to three times a week). Dr. Fahey points out that they keep for several days in the refrigerator and are wonderful in salads, sandwiches and wraps.

Source(s):

Jed W. Fahey, ScD, faculty research associate, department of pharmacology and molecular sciences, Johns Hopkins University School of Medicine, Baltimore, Maryland.

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By admin, March 5, 2010 2:27 pm

Chocolate is one of those items many love but are worried that it is unhealthy for them. You will be happy to learn that not all chocolate is bad for you and some can actually help your health out if ate in the right amounts.

Healthy chocolate is out there...

It seemed too good to be true when studies began to tell us, seven or so years ago, that dark chocolate actually is healthy… but since then additional research has made the claims sweeter yet. Cacao beans, the base of chocolate, contain flavonoids (antioxidant-containing plant pigments) that make the antioxidants in dark chocolate nearly eight times as abundant as those in strawberries, which are themselves considered an excellent source. And then we learned that cacao beans help lower blood pressure and LDL (bad) cholesterol and that they can increase levels of serotonin, a natural antidepressant, as well.

With all that going for chocolate, it’s not surprising that there’s now a wide array of “healthy” chocolates for sale pretty much everywhere, from bustling national supermarkets to tiny, Zen-like health-food stores. Soon you will even be able to buy camel-milk chocolate, said (of course) to have health benefits unique to its unusual source. But what makes the difference between a healthful piece of chocolate and just a fattening indulgence? I called über nutritionist and weight-loss expert Joy Bauer, MS, RD, CDN, regular contributor to the “Today” show and author of several books, including her newest, Your Inner Skinny, to ask the question.

Healthy Chocolate

Bauer says the only way to be sure you are getting a reasonable amount of flavonoids in chocolate is to select those containing at least 70% cacao, noting that the health value escalates the higher that percentage climbs. She said that milk chocolate — including the camel-milk variety — can’t compete in the healthy sweepstakes, since the added milk reduces the body’s ability to absorb the antioxidants in cacao. Bauer gave a thumbs down to the heart-shaped boxes of Valentine’s chocolates that have those creamy or caramel centers — these are very heavy on sugar and should definitely be left in the box, she says. On the other hand, “mix-ins” made of nuts and berries are good. As for white chocolate — it isn’t a true chocolate and, not surprisingly, contains almost no flavonoids.

If you are looking for a healthy dark chocolate, Bauer says you don’t have to pay up for a premium brand. While upscale brands use very high-quality cacao beans and are “incredibly delicious,” she says that the health benefit is about the same no matter the price, noting this is true of mass-produced brands, such as Hershey’s and Dove (which is owned by M&M/Mars), and mid-priced brands, such as Lindt or Ghirardelli. And it must be said… allchocolate contains lots of calories along with the flavonoids — averaging 150 calories per ounce, says Bauer — so it is important to enjoy it in moderation.

Source(s):

Joy Bauer, MS, RD, CDN, Today show contributor, and author of several books, including her newest, Your Inner Skinny (William Morrow Cookbooks).

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By admin, March 3, 2010 2:07 pm

Whenever a new food, drink or supplement hits the market with great fanfare about its health benefits, I’m suspicious… but I’m also curious. Recently, I’m seeing more and more people sipping coconut water out of bottles and boxes and sometimes even from straws stuck right into the fruit.

Coconut water making changes

I’ve seen health claims tout the ability of this elixir to cure dandruff and prevent acne, treat kidney stones and boost metabolism. I’ve even seen it called “nature’s sports drink,” due to its high electrolyte content.

Unsurprisingly — since they’re always on the alert for such an opportunity — beverage giants PepsiCo and Coca-Cola bought in. Pepsi bought Amacoco, the largest coconut-water company in Brazil, and Coke invested heavily in Zico, an up-and-coming US coconut-water company. Does the word “fad” come to mind? Let’s get some perspective.

How Good is it?

Don’t confuse coconut water with coconut milk, which is a lot richer and, in my opinion, far more flavorful. Coconut water is what you’d hear sloshing around if you shook a young coconut. In fact, the taste of coconut water is not much like coconut at all — it’s semisweet and slightly nutty. I found it pleasant and refreshing, though my friend, who also tried it, didn’t care for the flavor at all.

Nutritionist Jonny Bowden, author of The 150 Healthiest Foods on Earth, told me that he considers coconut water to be a “perfectly good option” for people who want to stay hydrated. “It’s high in heart-healthy potassium, with most brands providing about 700 mg in an 11-ounce serving — that’s lots more than you get in a banana,” he noted. “It also has only about 60 calories per 11-ounce serving.”

It’s valid to use coconut water as a sports drink, because it contains plentiful electrolytes (such as the potassium and sodium). I did a comparison to Gatorade, and found that eight ounces of coconut water has fewer calories than Orange Gatorade (44 versus 50)… way more potassium (487 mg versus 30 mg)… and slightly less sugar (10 grams versus 14 grams).

Coconut water is available in supermarkets, health-food stores and even in some vending machines in single-serving sizes (average price, $1.70). “Coconut water is a nice refreshing option,” Bowden said. “But as far as I am concerned, with zero calories, water is still the ultimate rehydration drink.” So coconut water is fun and tasty, but it’s not going to change your life.

Source(s):

Jonny Bowden, CNS, author, The 150 Healthiest Foods on Earth and The Healthiest Meals on Earth (both published by Fair Winds Press). www.jonnybowden.com.

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By admin, February 27, 2010 2:19 pm

Anxiety is not something anyone enjoys dealing with and when you always seem to be affected by it finding a way to help may be necessary. There are many ways you can soothe your anxiety and now probiotices are becoming a good option for this.

Soothe anxiety easily now

You already know that chocolate can do wonders for a dark mood — but…yogurt? If you buy the kind that contains active probiotics, it may indeed brighten your spirits. A new study from Canada demonstrated that probiotics can help modulate anxiety.

The study involved 35 patients with chronic fatigue syndrome (CFS) who experienced a host of gastrointestinal problems, including irritable bowel syndrome (IBS) and constipation. Participants were divided randomly into two groups, one taking a probiotic drink containing Lactobacillus casei strain Shirota (LaS), and the other taking a placebo that was identical in taste and appearance but had no probiotics. Results: After two months, the probiotic group had a significant decrease in anxiety symptoms, while the placebo group did not. The probiotic group also showed a significant increase inBifidobacteria, which are beneficial for gastrointestinal health, compared with the placebo group.

Intestinal Flora and Your Brain

A. Venketeshwer Rao, MSc, PhD, the study author and professor emeritus of nutritional science at University of Toronto, says that there has been skepticism in the medical world about the role intestinal flora plays in the system of gut-brain communication (the enteric nervous system, often called “the second brain”). He said that this study provides evidence that through their metabolism in the gut, probiotic bacteria can boost levels of the mood-elevating chemicals tryptophan (an amino acid) and serotonin (a neurotransmitter). He added that the regions of the brain affected by CFS also house anxiety and depression. “These parts of the brain seem to respond to changes in the microflora, and most of our behavior patterns are controlled by these areas,” he says.

Dr. Rao says there still is much to learn about the role of gut flora. But many, if not most people, could improve their health by taking probiotics. The study used a probiotic drink, but Dr. Rao says that probiotic supplements may be even more effective, depending on what types and how many of the live microbes they contain. He advises looking for a product that contains Lactobacillus Shirota and Bifidobacteria, with 100 to 120 billion live probiotic bacteria.

Source(s):

A. Venketeshwer Rao, MSc, PhD, professor emeritus of nutritional science, University of Toronto.

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By admin, February 25, 2010 12:05 pm

Ginger has long been recognized as a natural antidote to nausea, and now a new study affirms its value in soothing nausea for those undergoing chemotherapy for cancer.

Have ginger help you with your chemo

The Study

The study, from the University of Rochester Medical Center, involved 644 patients nationwide in various cancer centers who had undergone chemotherapy that had made them nauseous and who were scheduled to have at least three additional chemo treatments. Patients were separated into four groups — three took varying dosages of ginger (0.5 gram, 1 gram or 1.5 grams per day) while the fourth took placebo capsules, all in addition to standard antinausea medication (e.g., Zofran, Kyrtil). Unlike in other trials, these patients started taking the ginger (or placebo) three days before chemo began, as well as on the day of chemo, and for two days after chemo, for a total of six days.

Results: All those taking ginger reported improvement in nausea on their first day of chemotherapy (as much as 40% less than in their previous treatments). Those taking the lowest (0.5 gram daily) and middle-range (1 gram daily) doses had a greater reduction in nausea than those in the high-dose (1.5 grams daily) group. Patients in the placebo group did not experience any reduction of symptoms.

I spoke with Julie Ryan, PhD, MPH, assistant professor in dermatology and radiation oncology, who was the study leader. She attributed the effectiveness of the smaller dosage to the fact that one gram of ginger is the maximum the stomach can absorb, adding that it probably works because ginger has an antispasmodic effect on the stomach lining. (Note:Excessive amounts can be irritating to some individuals.)

What to Do

Dr. Ryan suggests that chemo patients can ease their nausea by taking between 0.5 gram and 1.0 gram (500 mg to 1,000 mg) daily of purified gingerroot, starting at least two days before the first day of chemo and continuing for at least a day afterward. Ginger-flavored sodas, cookies and other foods aren’t potent enough to be of use.

The capsules used in the study contained a purified gingerroot liquid extract which is equivalent to 250 mg of fresh or dried gingerroot. Ginger tea made with this amount of gingerroot may be helpful as well. Note: Ginger has not been shown to inhibit the effectiveness of chemotherapy drugs, but in extremely large doses it does have blood-thinning properties. It is generally regarded as safe, and there is no evidence of danger with long-term use, but check with your oncologist whether it might be appropriate for you.

Source(s):

Julie Ryan, PhD, MPH, assistant professor in dermatology and radiation oncology, University of Rochester Medical Center.

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By admin, February 23, 2010 12:58 pm

Sugar or HFCS? Which is worse...

Pick your poison, as they say. Whether you eat sweet treats made with sugar or with cheap and ever-present high-fructose corn syrup (HFCS), the result remains the same — it’s unhealthy. This was confirmed for me when I asked for expert guidance on the relative merits of “natural” sugar versus “unnatural” HFCS, having noticed the barrage of ads and commercials that now position real sugar as a health food.

I called Patricia Crawford, DrPH, RD, director of the Dr. Robert C. and Veronica Atkins Center for Weight and Health at the University of California, Berkeley, to discuss the issue. She said flat out that there is no redeeming quality to sugar — and there is even less to like in HFCS.

HFCS is Everywhere

The problem with HFCS is that it is in many, if not most, processed foods — you can quickly verify this by checking the label of frozen foods, packaged foods, condiments such as ketchup, and many other seemingly unsweetened foods. Crawford told me that HFCS is ubiquitous because it is so inexpensive, and its development coincided with the introduction of new kinds of processed foods.

A particular concern with HFCS is that research has established that it is not only high in calories, but it doesn’t make you feel full or satisfied — for instance, when it is added to beverages. It’s why you can load up on a 64-ounce HFCS-sweetened regular cola and still feel hungry. The HFCS does not signal the body that it just drank a bucketful of calories, so you still feel like you need a full dinner, too. Unfortunately, the calories do matter — too many calories mean obesity is on the way. Interestingly, the increase in HFCS in our food supply parallels the alarming increase in obesity and type 2 diabetes in the population.

Smart food scientists and marketers are catching on to the bad press about HFCS, which is why careful label-readers may have noticed that cane sugar (in cereals, for instance) is making a comeback. Don’t be fooled. Though this form of sugar may satisfy a sweet tooth, it doesn’t make foods better for you… even when they’re found in health-promoting supermarkets, such as Whole Foods. In the end, according to Dr. Crawford, all simple sugars (even the raw ones) send blood sugar on a roller-coaster ride. These sugar calories add no nutrients and all too often end up replacing healthier foods.

Sweet Solution

Many scientists believe our sweet tooth is innate. In fact, our first food — breast milk — has a sweet taste. Also, sugar seems to enhance mood, and there is some evidence that low serotonin levels even trigger cravings for sweets. Nonetheless, eating too much sugar or HFCS — or worse, both — will take a toll on your health. Limit yourself to a nibble here and there, and balance it with plenty of healthful food and exercise.

Source(s):

Patricia Crawford, DrPH, RD, codirector of the Center for Weight and Health at the University of California, Berkeley.

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By admin, February 20, 2010 5:30 pm

Which is better, walnuts or fish oil? Actually, the answer is both, according to new research. In a clinical trial to compare the two types of omega-3s, researchers at Loma Linda University in California found that plant-derived omega-3 oil in walnuts offers different heart-health benefits than the marine-derived omega-3 in salmon.

Are walnuts the better Omega 3?

Their study, published recently in The American Journal of Clinical Nutrition, found that the omega-3 fats in walnuts significantly lowered total and LDL (bad) cholesterol more than the omega-3 fats in fatty fish, whereas fish lowered triglyceride levels more than walnuts. Interestingly, walnuts had no impact on triglyceride levels, compared with the control (no walnuts or fish) diet, while fatty fish raised HDL (good) and LDL cholesterol. I talked with the study’s lead author, Sujatha Rajaram, PhD, associate professor of nutrition at Loma Linda, to learn more about the findings.

The Study

The researchers recruited 25 healthy men and women, aged 23 to 65, whose heart lipid levels (cholesterol and triglycerides) were within normal range and who agreed to eat only food prepared by the university for the entire study period. Beginning with a one-week standard diet (30% total fat, 10% of which was saturated fat), the study participants each went through three four-week cycles of different diets — a control diet with no fish or walnuts… a walnut diet with the FDA-recommended amount of 1.5 ounces of walnuts a day but no marine sources of omega-3… and a fish diet with a four-ounce serving of cooked salmon twice a week but no walnuts nor any other plant source of omega-3. Blood samples were drawn at the end of each four-week cycle.

Walnuts were chosen as the plant source of omega-3 fatty acids because the FDA advises a daily intake of 1.5 ounces (about 14 whole walnuts) as part of a low-fat, low-cholesterol, calorie-stable diet for people who want to reduce their risk for heart disease. Salmon was chosen as the fish source because it is seen as a particularly rich source of marine omega-3, and the American Heart Association advises consumption of two servings of fatty fish per week for prevention of heart disease.

Note: The study was underwritten by the California Walnut Growers Association.

The Results

The results, said Dr. Rajaram, are quite convincing. “We expected that diets following current recommendations would offer good results — but we were amazed at the impact of those serving sizes.” Here’s how it played out…

Nuts decrease LDL: After four weeks of eating walnuts, the volunteers had a noteworthy 9% drop in LDL compared with the control group. Every 1% decrease in LDL results in a 2% decrease in risk for coronary heart disease, Dr. Rajaram told me, noting that this means an overall reduction in heart disease risk of 18% for this group.

Fish decreases triglycerides: Four weeks of eating salmon brought an 11% drop in triglycerides, which also lowers the risk for heart disease. The fish diet also brought about a slight (4%) rise in both LDL (bad) and HDL (good) cholesterol — the rise in LDL while eating fish was more pronounced in those whose blood cholesterol was already on the high side.

What This Means

The real take-home advice here is that there is no either/or when it comes to omega-3s. For optimal heart health, you need to include both plant and marine sources in your diet. Unfortunately, a number of fatty fish contain mercury and so do some of the over-the-counter supplements made from them. Dr. Rajaram suggests that those concerned about this consider taking microalgae-oil supplements and/or using eggs enriched with omega-3, both of which may be helpful in meeting your health needs.

Source(s):

Sujatha Rajaram, PhD, assistant professor, department of nutrition, Loma Linda University, School of Public Health.

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By admin, February 13, 2010 5:56 pm

There are many diets and health options out there for people to lose weight, but do we truly know that they are working. It is hard to tell with every individual, but there are some options out there that improve peoples health and weight drastically.

Get all the high protein you need easily!

Though not without its detractors, the Atkins diet has been found effective for weight loss and reducing insulin resistance, lowering triglycerides and raising HDL (good) cholesterol — but the key criticism from doctors and nutritionists has been that eating such large amounts of animal protein can cause harm to your health. In part, this is what prompted University of Toronto researchers, headed by David J. A. Jenkins, MD, PhD, DSc, the scientist who developed the glycemic index, to study the effects of a similar diet based on plant protein and oils rather than on animal protein and fats. The diet is called “Eco-Atkins” because it’s not only better for the people on it, but many believe also for the planet.

A BETTER WAY THAN ATKINS

The four-week study involved 44 men and women, all overweight and with elevated LDL cholesterol levels, randomized into two groups. The control group ate a low-cal, high-carb, lacto-ovo-vegetarian diet (which means they were able to eat dairy and eggs). The difference for the Eco-Atkins group was a lower proportion of carbohydrates — they ate a low-carb, lacto-ovo-vegetarian diet high in protein from nonanimal sources, including gluten, soy, nuts, fruits, vegetables, cereals and vegetable oils, plus a small amount of psyllium. Both groups consumed 60% of their normal caloric requirements and lost eight to nine pounds, but the Eco-Atkins group showed greater improvement in LDL and total cholesterol… reductions in other blood lipid markers… and also small but significant reductions in blood pressure.

PROTEIN FROM PLANTS

Using protein (primarily from animal muscle meats) as an alternative source of glucose is the foundation of the Atkins diet. However, protein is also abundant in plants — for instance, one cup of brussels sprouts has 5.64 grams of protein and one cup of oatmeal has 5.9 grams. Animal protein contains greater amounts of some essential amino acids, and the levels of various types of protein differ among plants — but Dr. Jenkins adds that the old idea of balancing amino acids and proteins through combinations of cereals and legumes (rice and beans, pasta and fagioli, etc.) provides complete protein that rivals animal protein. (To learn more about how to combine foods to meet protein requirements, visithttp://mayoclinic.com/health/medical/IM02769.) To find plant-based protein foods, go to www.highproteinfoods.net.

Source(s):

David J.A. Jenkins, MD, PhD, DSc, professor, department of nutritional sciences, University of Toronto.

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By admin, February 2, 2010 8:03 am

It can be hard living with diabetes, especially with the many eating restrictions that you could encounter. Instead of letting this overtake your life discover some great gourmet cooking recipes that are diabetic friendly.

A diagnosis of diabetes is a wake-up call that it’s time to make some lifestyle changes, such as losing weight, getting regular exercise and choosing a nutritious, well-balanced diet. But to many of the 24 million diabetics in this country, the mere thought of eliminating sweets and many processed foods from their diet connotes endless meals of flavorless, bland and boring foods. Can diabetics eat healthfully and also make it enjoyable? The answer is a resounding “yes,” says Chris Smith, author of The Diabetic Chef’s Year-Round Cookbook (American Diabetes Association). Smith uses fresh, seasonal ingredients to create healthy, interesting meals full of flavor for diabetics and everyone else at the table, while reducing the salt, sugar and fat that many have come to rely upon to add taste.

HEALTHY EATING FOR DIABETICS

Healthy options that will work with your diabetes.

Just like the rest of us, people with diabetes should eat nutritious meals that are low in fat (especially saturated and trans fat), moderate in salt and very sparing with sugar, while emphasizing whole grains, vegetables and fruit. However, because diabetics are at a greater risk for life-threatening complications such as hypertension, heart disease and stroke, it’s particularly important that they keep blood glucose control while maintaining normal levels of blood pressure and blood lipids (cholesterol). It can be challenging to do all that while still preparing food that is flavorful and appealing. I asked The Diabetic Chef to share his secrets for preparing foods appropriate for people with diabetes that are delicious enough for everyone to want to eat. Here are some of his best secrets…

HERBS & SPICES ARE ESSENTIAL

Liven up your meals with garden-fresh herbs, many of which are available year-round, even in supermarkets. Fresh herbs are densely packed with flavor. You can use herbs in a variety of ways throughout the seasons.

• Fine herbs, such as thyme, oregano, dill, basil and chives, are usually available in the spring and summer. These should be added as a finish (at the end of the cooking process) to release their delicate flavors and aromatic qualities. “Use fresh basil with summer tomatoes and olive oil for pasta, or as a finish to a tomato sauce,” said Smith. “Use chives as a delicate finish to soups, salads and sauces.”
• Hearty herbs (rosemary, sage), available year-round, can be added earlier on in the cooking process. Use them with stews, soups and crockpot dishes. They can withstand the heat of cooking without losing flavor and, in fact, the longer they’re cooked, the more mellow and flavorful they are, says Smith.
• Dried herbs are dehydrated, so must be rehydrated in cooking — for instance, think of homemade tomato sauce. When using dried oregano and basil, the sauce has much more flavor the following day because the flavor of the dried herbs fully blooms and combines with the other ingredients.

“Herb” typically describes the leaves of a plant, while spices are derived from any other part — including the root, seeds, bark or buds. Spices can be used to create a medley of flavors and can be evocative of different types of ethnic cuisines. “Spices bring great diversity to food,” said Smith.

OTHER TIPS FOR HEALTHFUL EATING

Overall, Smith points out that healthful eating is a matter of practicing what he calls “Nutritional MVP,” which stands for moderation… variety… and portion control.

From his cookbook, another suggestion is to learn how to do template cooking. Template cooking is taking one recipe and adapting it in different ways by using the same cooking method but substituting different ingredients, said Smith. “It gives you the freedom to be creative, which is the essence of good cooking.” It also brings much-needed diversity to meals, so you are not forever serving the same old thing. One example of a template recipe is the Simple Chicken Breast (see below). “There are only seven ingredients in this recipe but you can vary it with fresh, seasonal ingredients,” said Smith. “For instance, in springtime you can exchange the olive oil for sesame oil and use lemon grass rather than garlic to create an Asian flavor. In summer, substitute fresh cilantro for the rosemary.”

Try different cooking techniques to bring out the essence of foods.

• Grill, broil, roast, sauté or steam food to enhance flavor without added fat or salt. Slow-roast vegetables with a drizzle of olive oil in a 400 degree oven to bring out their true flavors. Many develop a natural sweetness when roasted. Season with garlic or add herbs to vary the taste. Rather than sautéing garlic or onions with butter or oil before adding them to soups or stews, try roasting in the oven.
• Marinate foods in a few ingredients. “The herbs, lemon and spice in the Simple Chicken Breast recipe create a vibrant flavor, and the extra virgin olive oil allows the herbs and spices to reach their full bouquet,” said Smith.
• Sear meat (brown on both sides in a pan for a few minutes before placing it in the oven) to enhance flavor without adding extra fat or salt. “Any kind and cut of meat can be seared,” said Smith.

Pair dishes with colorful sides. Instead of a plate full of brown items such as chicken and rice, liven up your plate with deeply colored fruits and vegetables that add variety and important phytonutrients (components of fruits and vegetables that are thought to promote health) to your diet. (For more on this topic, see Daily Health News, February 19, 2009.)

Keep the pantry stocked with these healthy ingredients.

• Oils: extra-virgin olive oil, sesame oil, canola oil and grapeseed oil.
• Vinegars: balsamic, champagne, rice and aged sherry vinegar.
• Essential spices: cayenne pepper, chili powder, cinnamon, mustard, nutmeg, paprika and pepper.
• Essential dry herbs: bay leaves, dill, basil, oregano, rosemary, thyme and sage.
• Other essential products: chicken, vegetable and beef broth, dried beans, whole gluten-free grains such as quinoa and amaranth.
• Essential fresh ingredients: lemons, limes, oranges, garlic, onions, shallots, carrots, tomatoes, potatoes, mushrooms, butter (salt free), sour cream (fat free), eggs, hard cheeses (Parmesan and Romano), mustard (grain, Dijon), capers and olives.

Template Recipe: Simple Chicken Breast

Serves four.
Serving Size: 1 Breast Half

4 chicken breasts
1 Tbsp extra-virgin olive oil
1 Tsp dried rosemary
1 Tsp poultry seasoning
1 Tsp salt-free lemon pepper
1 Tbsp minced garlic
½ Tsp red pepper flakes
Cooking spray

• In medium bowl, combine all ingredients and place chicken breasts in it. Cover and refrigerate 1 hour.
• Preheat oven to 375°F.
• Preheat sauté pan to medium-high heat. Spray pan with cooking spray. Add chicken breast to pan and sear to desired color, about 10 seconds, then turn over and sear other side.
• When both sides are seared, remove chicken from pan and place in a baking dish or cookie sheet. Do not cover. Place in oven. Cook meat until it is done, at 165°F internal temperature. When chicken is done, remove from oven and let rest for two to four minutes.

For more tips from Smith go to: www.TheDiabeticChef.com.

Source(s):

Chris Smith, The Diabetic Chef, is an executive chef working in the healthcare field. A graduate of the prestigious Culinary Institute of America, Smith has also worked as a chef at the four-star Le Cirque restaurant in Manhattan. He is author of two cookbooks,Cooking With the Diabetic Chef and The Diabetic Chef’s Year-Round Cookbook (both from American Diabetes Association). He lectures widely about cooking for people with diabetes. www.TheDiabeticChef.com.

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By admin, February 1, 2010 12:54 pm

There have been many complications with the food industry over the past year and a lot of recalls that have many consumers worried. How do you know if the food is safe? Discover what is being done to prevent us from consuming unhealthy, dangerous foods.

Avoid the filth with new FDA regulations

It isn’t every day that the president of a major food company asks Congress for more federal oversight. But that’s exactly what Kellogg Company president and CEO David Mackay did a couple of months ago… he asked for more regulation, stricter rules and closer monitoring of food processing by the FDA. The reason for the request: Kellogg Company was one of many victims in the aftermath of the salmonella-tainted peanut butter fiasco (the outbreak sickened at least 714 people and is believed to have contributed to at least nine deaths), losing $65 to $70 million in the recall of its Keebler and Austin Quality Foods brand snack crackers, which were made with a different company’s contaminated peanut paste. There’s little question that more oversight and stricter regulation would help improve food safety, but the truth of the matter is that the government will never be able to ensure a food supply that is 100% clean. Gross as it is, we’ve been eating food with bugs, rodent droppings and the like in it for our entire lives.

THE CASE FOR INCREASED SAFETY REGULATION

“The recent outbreak illustrated that the US food safety system must be strengthened,” Mackay said. “We believe the key is to focus on prevention, so that potential sources of contamination are identified and properly addressed before they become actual food safety problems.”

Mackay’s testimony adds to the hue and cry directed at the Obama Administration for review and potential overhaul of our current food-safety system — a system that too often relies on dated research and is inadequately funded, especially when it comes to inspections. Improvements may be necessary and likely to happen, but at the same time, I think we must recognize that we don’t live in a completely sanitary world — and even when the rules are followed, and even when you buy only organic produce at high-end markets, food is far from sterile. Frankly, it’s not all that clean and it never was… and maybe it doesn’t even have to be.

If you’re wondering what I’m talking about, do a Google search for the FDA’s Food Defect Action Levels handbook, and look at some of the entries… but be prepared for some unpleasant business.

The handbook lists the acceptable levels of “natural and unavoidable” defects in food — if contaminants are at the acceptable level or below, the food is okay by FDA standards and “poses no inherent hazard to health.” Your stomach may nonetheless churn when you look at some of the “natural and unavoidable” defects, which include rodent hair and excrement, insect pieces, maggots, mold, mildew and more.

Here are some of the details:

* Canned citrus fruit juices can contain up to five fly eggs (or one maggot) per 250 ml.

* Canned and dried (packaged) mushrooms can have an “average of five or more maggots, 2 mm or longer, per 100 grams of drained mushrooms and proportionate liquid or 15 grams of dried mushrooms.”

* Wheat flour products can have an average of 9 mg of rodent excreta pellets per kilogram.

THE REALITY

However unappetizing all that sounds, ingesting any of these ingredients won’t make most people sick. In fact, we’ve been eating all sorts of contaminants in organic as well as non-organic produce… packaged foods… prepared foods, etc. There is really no way to eliminate them altogether. It’s simply unrealistic in the “real world,” I was told by Michael Doyle, PhD, Regents professor of food microbiology and director of the Center for Food Safety at the University of Georgia in Griffin. “We don’t live in a sterile environment and we wouldn’t be able to practically produce these types of commodities in a sterile environment, so we have to accept the fact that there will always be some types of contaminants present,” he said. It’s not okay — but as they say, it just “is what it is.” It’s not new. “Sure, you could always buy your own grain and sift it out, I suppose,” says Dr. Doyle. “But that really isn’t practical.” He points out that even following the current trend of buying organic or locally grown food won’t keep contaminants out of your food supply — a visit to any farm can show you that.

If creating a perfect regulatory system lies somewhere between impractical and unrealistic and we have to accept some level of filth in our food, is there anything we can do to stay healthy? It might help to remember that some noted scientists believe that small exposure to “challenging situations” helps strengthen the immune system. Beyond that, it’s another example of why we need to do everything we can to maintain digestive health. Eat well, sleep enough and exercise regularly. Don’t mask a poor diet by regularly taking medications when diet modifications can help — doing so may cause problems that are far worse. Buy foods that are fresh and ripe… chew thoroughly… drink enough water. All this will help your body do what it needs to do in the most natural way.

Source(s):

Michael Doyle, PhD, Regents professor of food microbiology, Director, Center for Food Safety, Department of Food Science & Technology, University of Georgia, Griffin.

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