tag:blogger.com,1999:blog-80312507117911658682024-03-13T20:10:51.084-07:00Glenn CardwellThere is so much conflicting advice about nutrition and health. We make every effort to cut through the confusion to arm you with useful tips and simple explanations to help you feel more comfortable with your food decisions.Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.comBlogger192125tag:blogger.com,1999:blog-8031250711791165868.post-10976680505890806832015-09-15T19:12:00.000-07:002015-09-15T19:12:00.712-07:00Cheese & blood cholesterol<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUfi3USWRyIZ0952SR-MR6CgwMT_MC1y3dINPdE5n78BdFeE6if6prng4lbLds_aoFxd4YbaCzSn4ZaoJ9DkUC7qlouytVyJz2l3I-ME1IWGC5WJ1S3XhIjwivEy6w01Yt5PtBorcu51y9/s1600/Cheese+camembert_Medium+copy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUfi3USWRyIZ0952SR-MR6CgwMT_MC1y3dINPdE5n78BdFeE6if6prng4lbLds_aoFxd4YbaCzSn4ZaoJ9DkUC7qlouytVyJz2l3I-ME1IWGC5WJ1S3XhIjwivEy6w01Yt5PtBorcu51y9/s1600/Cheese+camembert_Medium+copy.jpg" /></a></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Many years ago I worked
for the Heart Foundation and it was standard practice to tell anyone newly diagnosed
with high blood cholesterol that they had eaten their last piece of cheese. For
some I had taken away their reason to live. Between the sobs they would plead:
“Just one last cheese toasty, please.” I just had to shake my head and call for
the onsite counsellor.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Now there is <a href="http://www.ncbi.nlm.nih.gov/pubmed/26011901">review article</a> suggesting that I have been the cause of much undue concern. <o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span></span><span style="font-family: Helvetica;"> </span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Beyond saturated fat<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The human creation of
cheese was a very clever way to concentrate milk and increase it’s shelf life,
making it a reliable food source. The enduring problem was its relatively high
salt and saturated fat content, a combination that would raise both blood
pressure and blood cholesterol. Dutch researchers have now looked at all the
randomised control trials, most with a crossover design, comparing cheese and
other foods such as butter, milk and tofu.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The authors say: “<i>The
results consistently showed that that the effects of cheese on lipids and
lipoproteins were different than expected from the fat content</i>.” What they
are saying is, although cheese is high in saturated fat it didn’t raise
cholesterol as predicted. Why? The abundant calcium in cheese could be binding
with fats to reduce their absorption. Previous studies have observed that dairy
calcium minimises a rise in blood cholesterol. The phospholipids in cheese may
also be attenuating any rise in blood cholesterol.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Hard or soft?<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">As far as I can gather,
the research was done primarily on hard cheese, such as cheddar. There wasn’t a
study on soft cheeses like camembert. I suspect that soft cheeses would also
have little effect on blood cholesterol, although that suspicion may be biased
due to my absolute delight in enjoying an excellent brie or camembert.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What does it all mean?<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">In nutrition there are
many questions. It would be perfect if we could say cheese is good or bad for
the heart. It depends. Even now the Heart Foundation is not a big fan of <a href="http://www.heartfoundation.org.au/healthy-eating/fats/pages/default.aspx">full cream dairy products</a>. They tell us to <a href="http://www.heartfoundation.org.au/healthy-eating/fats/Pages/saturated-fats.aspx">cut them out </a>and replace them with reduced-fat or low-fat versions. Let’s be
honest, reduced-fat cheese is dreadful, akin to eating the soft plastic casings
for mobile phones.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">So do this. Buy cheese.
Buy really nice cheese. Like triple cream camembert. Enjoy it. Just don’t eat
too much.<o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com3tag:blogger.com,1999:blog-8031250711791165868.post-63074263074754316552015-09-15T18:45:00.001-07:002015-09-15T18:45:22.654-07:00Dairy & heart disease: a lower risk than previously thought<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5aKTxjKE0SmwZmIe3ABaoqJSPiUEFMnL3tEfwhs8drxrnqu-ELMgWhbbkB9naVnBMIm4Uk2zGoQkJQuNx04LjlEIIeJYSIgf-DrfrEJ6UGgDna1LqdgdyBNtPIXezRYkqaOfvhM3_bLTz/s1600/Milk.+white+bacjground+Small+copy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5aKTxjKE0SmwZmIe3ABaoqJSPiUEFMnL3tEfwhs8drxrnqu-ELMgWhbbkB9naVnBMIm4Uk2zGoQkJQuNx04LjlEIIeJYSIgf-DrfrEJ6UGgDna1LqdgdyBNtPIXezRYkqaOfvhM3_bLTz/s320/Milk.+white+bacjground+Small+copy.jpg" width="211" /></a></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">It has been clear for a
long time that not all saturated fats act the same. Saturated fats come in a range
of lengths, dictated by the number of carbon atoms in the fatty acid chain. Look,
it’s a chemistry thing, and 93% of people never did chemistry at school, let
alone university. You can go to everyone’s friend <a href="https://en.wikipedia.org/wiki/Saturated_fat">Wikipedia</a> if you want a quick refresher on saturated fat. Better still, just
keep reading the next paragraph.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Let me just say, there is
mounting evidence that dairy foods aren’t the evil forerunner to a life of
wheezing or chest pain or drop dead heart attacks. In sensible amounts, milk,
cheese and yogurt are a pretty good source of calcium, riboflavin and protein. The
authors of <a href="http://www.ncbi.nlm.nih.gov/pubmed/19682399">one review paper</a> regarding
dairy and the risk of heart disease say they “<i>could find no consistent
evidence that dairy food consumption is associated with a higher risk of
coronary heart disease</i>.” There are many reasons why no clear link was seen in
the studies:<o:p></o:p></span></div>
<ol start="1" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Great variation in the study designs<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Insufficient consideration of other lifestyle factors
associated with heart disease<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">More low-fat dairy foods became available over the last 40
years making it difficult to compare a study from the 1970s to one in the
2000s<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Often there was no distinction between high-fat and low-fat dairy
products<o:p></o:p></span></li>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Welcome to the world in
which I live, where nutrition is not as simple as we would like, and our advice
will vary from person to person. Look, I drink skim milk and eat good cheese. A
contradiction? A bet each way? Or is it fine because I eat loads of fruit,
vegetables, legumes, mushrooms and wholegrains? Whatever, I’m happy.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">A2 milk<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">More recently there has
been debate about the type of protein in milk and its influence on health. Milk
with A1 beta-casein protein may cause more gut pain and looser stools than milk
that exclusively contains A2 beta-casein. In fact, if someone has a milk
intolerance then lactose may not be culprit, but A2 casein. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">There is now a <a href="https://mdpi.com/2072-6643/7/9/5339/htm">recent review</a> that anyone can download. It is still early days in research
terms, although the authors believe they have a compelling case for all dairy
cattle to be the type that produce only A2 milk. <o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com1tag:blogger.com,1999:blog-8031250711791165868.post-15596637110270162812015-08-15T19:37:00.001-07:002015-08-15T19:37:30.887-07:00Nutrition can be quite simple, given a chance<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEierXa-xj3QRUe1muxG4PgClhLdmcM70WhglBbxsjz-0u61PRT9flLbUJf-X1keYf6jkuQl5bdzihroAgT3LqX_BI429ZGf8LziDrcb8xYRZ7zxftIRL4d-kvfm6UjaYKDFhXz8xVcHxu8a/s1600/Kids+eating+apples+-+newsl.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="161" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEierXa-xj3QRUe1muxG4PgClhLdmcM70WhglBbxsjz-0u61PRT9flLbUJf-X1keYf6jkuQl5bdzihroAgT3LqX_BI429ZGf8LziDrcb8xYRZ7zxftIRL4d-kvfm6UjaYKDFhXz8xVcHxu8a/s200/Kids+eating+apples+-+newsl.jpg" width="200" /></a></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">One favourite way of
getting an answer to a nutrition and health question is to gather all the most
recent published studies, put them in a data melting pot, and see if you can
extract a “truth”. <a href="http://www.ncbi.nlm.nih.gov/pubmed/25406801">One review</a> did
this recently and found pretty much what you might expect, depending on your
personal nutrition mantra or affiliation. They compared various foods groups
and types to the risk of common diet-related disease such as heart disease,
cancers, gut disease, bone and organ diseases and even mental illness.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Very simply put, they
found that:<o:p></o:p></span></div>
<ol start="1" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Drinking tea may reduce the risk of type 2 diabetes, heart
disease, Parkinson’s disease and some cancers eg breast and stomach
cancer.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Coffee drinking wasn’t quite as powerful as tea, yet seemed to
drop the risk of type 2 diabetes, mental illness, heart disease and colon
cancer.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Milk pretty well had a neutral effect on long-term health,
although it did a good job on maintaining good bone density<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Wine helped lower the risk of heart disease and many cancers
(yoo-hoo!), but there was a warning: every glass bumped up the chance of
getting breast cancer by 5%. Usual message – respect alcohol.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Sweetened drinks increased the chance of overweight and
diabetes, but only when consumed in unhealthy amounts.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Fruit and veg, as expected, are wonderful for your health,
especially for heart disease and cancer, as well as helping keep your
weight in check.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Wholegrains look good on all fronts, but white rice was
associated with an increase in type 2 diabetes risk. The authors say that wholegrains
are more health protective than fruit and veg.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Legumes are another food that looks great for health,
especially with a lower risk of most cancers.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Nuts and seeds are great for keeping heart disease away, with
nut lovers at 37% lower risk of heart problems. I guess they mean the
unsalted type.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Meat never seems to get good press, but the negatives are
usually associated with a high consumption of red meat (see my comment below).<o:p></o:p></span></li>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Any food over-consumed,
be it meat, soft drink/sodas, wine or coffee, will always be associated with
poor health, because if you over-eat something you are likely to be
under-eating something else, usually something wholesome. Drink two litres of
cola a day and you aren’t likely to be drinking milk for calcium and protein.
Drink a bottle of wine each night and I doubt if you are eating much fruit. Eat
lots of takeaways and your vegetable intake will suffer. Nutrition is just as
much about “too little” as “too much”.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">So whenever you see
nutrition research being sold as the truth then always reflect on your own diet
and ask:<o:p></o:p></span></div>
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l1 level1 lfo2; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Is it varied?<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l1 level1 lfo2; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Is it nutrient-dense?<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l1 level1 lfo2; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Is it minimally processed?<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l1 level1 lfo2; mso-pagination: none; text-autospace: none;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Is the emphasis on plant-based foods?<o:p></o:p></span></li>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Answer yes to all four
and there is a good chance you are eating well without having (boring)
discussions about whether you should fuss about carbs or fat or the type of fat,
or if there is a teaspoon of sugar in the house. We sadly forget that health is
about the quality and nutrient density of food, the sentiment of which was
captured in a <a href="https://theconversation.com/eat-food-not-nutrients-why-healthy-diets-need-a-broad-approach-45823">recent article</a> by Rosemary Stanton. <o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com0tag:blogger.com,1999:blog-8031250711791165868.post-50593627666081738352015-08-15T19:32:00.002-07:002015-08-15T19:32:58.165-07:00Smelling farts is good for you<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGDlm4oET41RCL1FJMvjmzruiOyhSNMBstpbYOnRHnP2Hk8gFavf0aHEEkK-ga-DfZ6nAc2Fnejs777YA3zAsMJkPMZLyzgZJPXROBDiCRCxz2r_WkcdSrTgcrEnY8bSlvtP6ugOnJ-_FQ/s1600/Smell+woman+XSmall.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGDlm4oET41RCL1FJMvjmzruiOyhSNMBstpbYOnRHnP2Hk8gFavf0aHEEkK-ga-DfZ6nAc2Fnejs777YA3zAsMJkPMZLyzgZJPXROBDiCRCxz2r_WkcdSrTgcrEnY8bSlvtP6ugOnJ-_FQ/s200/Smell+woman+XSmall.jpg" width="200" /></a></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Immediately you feel
obligated to read this, don’t you? It was a common interpretation of a
published <a href="http://pubs.rsc.org/en/content/articlelanding/2014/md/c3md00323j#!divAbstract">research study</a> by the media last year, especially <a href="http://metro.co.uk/2014/07/13/smelling-farts-is-good-for-you-and-this-is-how-weve-reacted-to-the-news-4796649/">in the UK</a>. It’s a headline that will get plenty of attention, and
the story exists only because people easily misinterpret science, leap to
conclusions or get just too lazy to ask the study authors for an explanation. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">If you have already
clicked on the link and read the abstract, you will immediately see that it has
nothing, absolutely nothing at all, to do with farting and your health.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><o:p> </o:p></span><span style="font-family: Helvetica;"> </span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Hydrogen Sulfide<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">It is a study about
hydrogen sulfide (H2S), that smelly gas that is produced by your intestinal
bacteria after they have chomped through the fibre in your meals. So any study
about H2S must also relate to breaking wind, right? <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Actually, the H2S story
has its own fascination. From a physiological perspective H2S is called a
gasotransmitter and has a really interesting role. Just so you know, nitric
oxide (NO) and carbon monoxide (CO) are also gasotransmitters that you may have
heard about.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">All three
gasotransmitters are vasodilators, which just means that they help your
arteries to widen with ease, which in turn means that blood flows through
easier. So, if the heart requires less pressure to pump blood through your
arteries, then your blood pressure is lower. It doesn’t stop there. H2S also reduces
the level of inflammation linked to heart disease, and is critical for the
health of your mitochondria, famous for delivering energy for muscle
contraction. And, because they are smart molecules, H2S, NO and CO all “talk”
to each other to make sure they are all cruising through your body at ideal
levels.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Depending upon levels, H2S is either toxic or healthy<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">While we knew that atmospheric
H2S was toxic to the body for many years (and I don’t mean from passive
farting, we are talking industrial waste levels here) it has only been since
1996 that we began to appreciate its role when very small amounts are manufactured
within the body. Problems with the natural production of H2S have been linked
to hypertension and diabetes, and conditions of chronic inflammation such as
rheumatoid arthritis. When your body produces normal levels of H2S, you get up
with a smile on your face and a zip in your step.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What does it all mean?<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">We make the same mistake
all the time, assuming that a compound has a similar effect inside and outside
the body. The classic example was assuming that cholesterol in food became
cholesterol in blood, so everyone stopped eating eggs, yet body weight,
genetics and maybe too much saturated fat are the real culprits. Just because
H2S is very useful when manufactured by body cells, doesn’t mean that snorting
your own gas emissions will have the same positive effect. The same goes for
CO. Inhale car emissions in a concentrated space and you will eventually collapse
and die. Yet the tiny bit of CO produced by your body is good for you.<o:p></o:p></span></div>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">As you know:<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1. Nothing is bad; it is
the amount that determines whether it is bad.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">2. Journalists don’t
specialise in science or asking smart questions.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">3. By the time you have
reached your 17<sup>th</sup> birthday you will have <a href="https://en.wikipedia.org/wiki/Fart_lighting">ignited some H2S</a>. Ok, maybe not all the ladies. Just most.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Oh, why spell it sulfide
and not sulphide? Because the Royal Society of Chemistry and the International
Union of Pure and Applied Chemistry both spell it sulfide and you just don’t mess
with purity and royalty.<o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com0tag:blogger.com,1999:blog-8031250711791165868.post-57690604242663756472015-07-14T01:13:00.000-07:002015-07-14T01:13:03.163-07:00Cutting Calories in Rice<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS6NoNOeINXPnEpQshwcdunXiQjWsiJDc2vIpHHU20KDzl_XZ4sWXX6XeIjJSL9lkTM5GHGBa8nX8cJi9P8gIjT4XzXlqwlA6WXBYmkvUEn1YgL5hF5jTBFWVUeK-KI3jy3YR60zDSpFVQ/s1600/Rice+Small+copy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS6NoNOeINXPnEpQshwcdunXiQjWsiJDc2vIpHHU20KDzl_XZ4sWXX6XeIjJSL9lkTM5GHGBa8nX8cJi9P8gIjT4XzXlqwlA6WXBYmkvUEn1YgL5hF5jTBFWVUeK-KI3jy3YR60zDSpFVQ/s320/Rice+Small+copy.jpg" title="" width="320" /></a></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Reader Gillian Street
alerted me to a news item suggesting that we had found a way to reduce the
energy (Calories/kilojoules) in rice by 10%, and possibly by as much as 50%
soon, and this would result in a “<a href="http://www.rsc.org/chemistryworld/2015/03/low-calorie-healthy-rice-resistant-starch">healthier rice</a>”. Immediately I was sensing a headline and not a story. Why?</span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Creating resistant starch<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Researcher Sudhair James reported
at a conference that if you added coconut oil to simmering rice, then chilled the
rice for 12 hours after cooking, the proportion of resistant starch increases. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">To make sense of this
first we need to know what is resistant starch (RS). We don’t digest all of the
starch in food. Some of it is in a form that is resistant to digestion, hence
the term. The undigested starch then goes into the large bowel to be consumed
by the resident friendly bacteria. This is good, being the main role of dietary
fibre too. Foods such as breads, pasta, legumes, bananas, potatoes and corn
chips all provide a reasonable amount of RS. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">RS benefits<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">We already knew that if
you cool cooked rice, pasta and potatoes that the level of resistant starch
rises, meaning that you digest less starch in a cold rice, pasta or potato
salad than in hot stir-fried rice, spaghetti marinara or baked potatoes. The
cooled starch becomes less soluble and harder to digest.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What are the potential
benefits of RS? It helps lower the Glycemic Index of a meal, has a laxation
effect, increases the satiety of the meal, and as the healthy bacteria in your
large bowel chew through the RS they produce acids that protect the bowel
lining, reducing the risk of bowel cancer. Pretty cool eh?<o:p></o:p></span></div>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">10% fewer Calories<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">OK, back to the rice
story. Sudhair James’ cooking method reduced the kJs by about 10%, which is
quite minor in the scheme of things. Why not just eat a little less rice or,
even better, not eat that biscuit or pastry for morning tea, or not buy the
Maltesers at the movies, or the cake with coffee. It’s quicker, easier and more
effective than going through the cook-add-oil-chill-for-12-hours-then-microwave
process of saving a few Calories. A cup of steamed rice is 960 kJs (230 Cals)
so a 10% saving is 96 kJs (23 Cals) or about one-third of a chocolate biscuit.
Get my drift?<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Maybe a company will
produce rice that has been pre-cooked with oil and dried before putting a
packet, but a reduction of 10% kJs would have a net result of zero when it
comes to body weight, in my opinion.</span><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">OK, but what if they get
up to a 50% cut in kJs, wouldn’t that shatter the earth in some manner? Yes, I
suppose so, but that is purely speculative for the sake of the story, in my
view.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What does it all mean?<o:p></o:p></span></b></div>
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<!--StartFragment-->
<span lang="EN-US" style="font-family: Helvetica; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-language: AR-SA; mso-fareast-font-family: Times; mso-fareast-language: EN-US;">Right now we eat an average of 5g of resistant
starch each day, yet our goal should be closer to 20g. A rice with more RS
could have potential health benefits, no doubt. My guess is that it will come
at a premium cost, and may even cause some gut discomfort with all that RS
being eaten by bacteria creating gas as a by-product. In the meantime, I
suggest you do something radical, yet exceptionally dull, which is to eat
regular rice and serve with wholesome plant-based foods and maybe a little
meat. No way that will get you a headline.</span><!--EndFragment-->
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com2tag:blogger.com,1999:blog-8031250711791165868.post-72106464597950192402015-07-14T01:08:00.002-07:002015-07-14T01:08:42.176-07:00Kefir 2: made using grains and water<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica;">Alberto
Gómez from Buenos Aires asked about <a href="http://glenn-glenncardwell.blogspot.com.au/2015/04/kefir-potential-health-benefits.html">kefir</a>. He very politely pointed out that I had misunderstood his question
about using kefir as a sports drink. So he wrote:</span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">“When I mentioned that
kefir could be used as an isotonic drink, I was referring to the kefir prepared
with water, not milk. The way to prepare it is to have three spoons of kefir
grains, a litre of filtered water, three spoons of brown sugar, a lemon split
in halves and three dried plums or dates. You put all of them in a glass container
leaving enough air on it and they cultivate in 1-3 days. I do it in two days. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Every day you have to
stir the mix. After the time is over, you filter the mix, reuse the kefir
grains which amount has increased (separate a portion and use the right
proportion, the unused grains could be kept in the fridge for several days keeping
them in water with sugar), squeeze the lemon and if you want some fizz just
leave the juice in a tight recipient for few hours, put it on the fridge
and...voilá!!! you have the isotonic beverage.”<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">One additional comment
from Alberto: “Kefir grains for milk and water are not the same, they share
same origin but are different. Advantage of kefir prepared with water is that
there are no limits for consumption, the one prepared with milk is heavier and
should be consumed with moderation.”<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Let me add that I’m still
using my milk-based kefir on my cereal in the morning. Adds a
pleasant tart sweetness to the start of my day. Thanks again Alberto.<o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com0tag:blogger.com,1999:blog-8031250711791165868.post-39855186711329750922015-07-14T01:04:00.000-07:002015-07-14T01:04:31.776-07:00Vitamin D in Mushrooms<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVPWpDPy06RXmhlgmGEz2Vzo6J5VsUpcawMpmwXfVjpF8g6SfxWGA_pay6gLYcN-zccWnOGGOuUcndtilLauRqG-WDVCs_HxFVAGVjZDsTAbXrAd-t14lVtDcCgI-CBigocKaHk6s9GS_k/s1600/VDM+in+store.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVPWpDPy06RXmhlgmGEz2Vzo6J5VsUpcawMpmwXfVjpF8g6SfxWGA_pay6gLYcN-zccWnOGGOuUcndtilLauRqG-WDVCs_HxFVAGVjZDsTAbXrAd-t14lVtDcCgI-CBigocKaHk6s9GS_k/s320/VDM+in+store.jpg" width="320" /></a></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">I work for the mushroom
industry in Australia and very recently we did something not yet done anywhere
else that I know of. I arranged a collection of retail mushrooms from a range
of stores in five capital cities and had them sent to the National Measurement
Institute in Melbourne for analysis of their vitamin D content.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">First, I should say that
mushrooms are the only non-animal food to naturally produce vitamin D. Just
like you, they do it in response to exposure to a source of UV light (eg
sunlight). Mushrooms labeled “Vitamin D Mushrooms” have at least the daily
needs of D in a serve (10 mcg), because they are exposed to UV light
post-harvest. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What surprised me is that
regular retail mushrooms have 20-25% of your daily D needs. I suspect that they
are producing D from the UV bandwidth in the fluorescent lights in-store.</span></div>
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<b><span style="font-family: "Times New Roman";">Table. Vitamin D content of store-bought
button mushrooms (100g)<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman";">Vitamin D
mcg/100 g serve<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";">Regular retail
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<span style="font-family: "Times New Roman";">2.3 <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";">10<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";">Vitamin D
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<span style="font-family: "Times New Roman";">26 <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";">Cooked Vitamin
D labelled mushrooms<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";">52<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";">Source: National
Measurement Institute<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Following the strict
protocol set by Food Standards Australia New Zealand, the resulting data was
placed on their <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/Pages/Data-provided-by-food-companies-and-organisations.aspx">website</a>. From there you can download the report.</span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">It is winter in the
southern hemisphere as I write and about half the population in Australia and New Zealand (and probably Argentina, Chile and South Africa) will be vitamin D deficient.
Mushrooms can be part of the solution.<o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com37tag:blogger.com,1999:blog-8031250711791165868.post-7495626686442340192015-04-27T19:46:00.001-07:002015-04-27T19:46:18.253-07:00Cooking oil: does heating cause health problems?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj60bkAHR67K1B8_qHY3tzi3xNxEnNmX_ay3ETlbqfGYjU02EKmCJkRMZDuubWa8xhfCH3r2lGSTEylEc3pI1ScdaQWPvB3FvUcREh-uiPjtiOwDL4_QODBBf7byVF2TkKkwihA1NKXklS3/s1600/Olive+oil+Medium+small.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj60bkAHR67K1B8_qHY3tzi3xNxEnNmX_ay3ETlbqfGYjU02EKmCJkRMZDuubWa8xhfCH3r2lGSTEylEc3pI1ScdaQWPvB3FvUcREh-uiPjtiOwDL4_QODBBf7byVF2TkKkwihA1NKXklS3/s1600/Olive+oil+Medium+small.jpg" height="320" width="213" /></a></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The thought comes up
regularly – if you cook with oil does it lose all its healthy properties? Do
unsaturated fats become saturated once they are heated? In other words should
oil only be used for salad dressings? These are common questions. Let me try
and make sense of this topic.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Frying oil at home<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">I have done a search of
all the literature on cooking oils. OK, that’s a lie. I have actually read five
extensive review papers on the effect of heating on oils. And they certainly
tested out my chemistry. And none came to a simple solution to make my life easier.
Let’s start with the one we can sort out quickly. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">You may have heard that
frying any oil will convert it to a saturated fat, making it bad for your
heart. Let’s assume that you are referring to unsaturated cooking oils like
olive oil or peanut oil (mainly monounsaturated), or safflower oil (mainly
polyunsaturated). Let’s also assume you only use the oil once in frying,
because you are using just enough to get the food cooked. What will happen
during cooking? Nothing. The oil will remain pretty much as it was originally. Nothing
I’ve read says any different.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Deep frying oil<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Nevertheless, there is a
potential problem when an oil is repeatedly used for deep-frying. I don’t know
anyone who has a deep fryer anymore. We had one back in the late 60s for
cooking chips (fries), fish and potato fritters. Don’t think it made it past
1975. So, I suspect the only source of a deep-fried food for any reader is from
a fast-food venue. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Cooking oil at high
temperatures for hours over many days does cause the fats in the oil to begin
to oxidise (go rancid), which spoils the smell, taste and colour of the oil. When
consumed, this rancidity can cause inflammation and damage to the artery
linings and a rise in the risk of heart disease, including a rise in blood
pressure. Long term heating also causes a loss of vitamin A and antioxidant
compounds naturally present in oils like extra virgin olive oil.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">How much cooking before an oil goes bad?<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">I would love to give you
a specific cooking time that oils “turn bad”, but there are so many variables.
Simply put, most studies show a decline in the oil quality (from a health
perspective) after 5-10 hours of frying. The shorter time frame is for the
polyunsaturated oils, according to the <a href="http://www.heartfoundation.org.au/SiteCollectionDocuments/Tick-vegetable-oils.pdf">Heart Foundation</a>. That means the once-off use of oil in cooking shouldn’t pose
a problem, while repeatedly heated oil could be aging your blood vessels rather
quickly.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The one thing nobody considers<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">When you buy your Extra
Virgin Olive Oil do you ever give it a taste test (licking some off your
finger)? If your olive oil was cheap-ish it is probably also old-ish, as in
starting to go rancid. Now taste a good local olive oil. Probably full of fruit
flavours. Dietitian Rosemary Stanton has written a lot on <a href="http://theconversation.com/health-check-are-saturated-fats-good-or-bad-21524">fats</a> and has often said that European olive oil sold in Australia has been
around too long and has rancid tones to its flavour. And she’s an official
olive oil taster, so I’m going to believe her.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">This is not just a
problem in Australia and New Zealand. The Americans are being sold rancid olive
oil and <a href="http://www.foodnavigator-usa.com/Markets/Extra-virgin-olive-oil-market-is-rife-with-fraud-claims-Gaea-exec/?utm_source=newsletter_daily&utm_medium=email&utm_campaign=23-Apr-2015&c=YmQ7yYSH1ePBo1txkYKlFA%3D%3D&">no-one seems to care</a>.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Buying local olive oil is
a good argument on many fronts - environmental, economic, and nutrition. There
is plenty of great tasting oil in Australia, New Zealand and the US. No doubt
the folk in Europe can get wonderful fresh Spanish, Greek and Italian olive
oil.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What does it all mean?<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Simple message – eat few deep-fried
takeaways; enjoy more home cooking. (Note: some big take-away franchises use
better quality oil, filter it regularly and top up with fresh oil, therefore
lowering any health risk). </span><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">When
simply frying food, then purchase a cheaper unsaturated oil (eg Canola,
Grapeseed). If you want some flavour in an Asian dish, then maybe some sesame
oil. Save the top-end olive oil for the salad dressing or for drizzling on
bread. Keep your oil cool, sealed and away from light, to slow down the
oxidising process.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">References:<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Santos CSP et al (2013).
Effect of cooking on olive oil quality attributes. Food Research International <a href="http://www.sciencedirect.com/science/article/pii/S0963996913002421">54: 2016-2024</a><o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Choe & Min (2007)
Chemistry of deep-fat frying oils. J of Food Science <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1750-3841.2007.00352.x/full">72: R77-R86</a><o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Stier RF (2013) Ensuring
the health and safety of fried foods. Eur J Lipid Science & Technol <a href="http://onlinelibrary.wiley.com/doi/10.1002/ejlt.201300180/abstract;jsessionid=CC271F022CE2A4344F5B376C5FE4CF49.f02t01?deniedAccessCustomisedMessage=&userIsAuthenticated=false">115: 956-964</a></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica;">Ng CY et al (2014) Heated
vegetable oils and cardiovascular disease risk factors. Vascular Pharmacology </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/24632108" style="font-family: Helvetica;">61: 1-9</a></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com3tag:blogger.com,1999:blog-8031250711791165868.post-79241246693406232432015-04-27T19:38:00.000-07:002015-04-27T19:38:05.920-07:00Kefir: potential health benefits<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjao3w8qHS-i1MfW9bokpAqPlwXDReZn2t6lu59isnQNari0WJ9dHk2pMHP8KZwL_IVXyHAfEzeG174KPB9j-5Nlrj1VYcIu5466hUZcXgRW005O5n1jfSONq-JRlya06mWyZReP8ip4APC/s1600/kefir.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjao3w8qHS-i1MfW9bokpAqPlwXDReZn2t6lu59isnQNari0WJ9dHk2pMHP8KZwL_IVXyHAfEzeG174KPB9j-5Nlrj1VYcIu5466hUZcXgRW005O5n1jfSONq-JRlya06mWyZReP8ip4APC/s1600/kefir.JPG" height="400" width="156" /></a></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Alberto Gómez from Buenos
Aires wrote to me, wondering if kefir would be a useful sports drink. Well, I had
never heard of kefir being downed by athletes. In fact I had never tried it
myself, so I was about to get an education in taste and knowledge. Where I live
kefir, a yogurt-style milk drink, is not widely available but I did track down
a version made on the east coast of Australia (see pic). The plain version is
too acidic for me, but the honey version hits the spot. It is too thick to work
as a sports drink, unless diluted with water which is likely to reduce its
palatability. I prefer to have it on cereal after my early-morning cycle
training.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Alberto had also heard
that kefir had a range of health benefits. Well, being a milk base with added <i>Bifidobacterium</i> and <i>Lactobacillus</i> bacteria, there is no doubt it will be similarly
nutritious as yogurt. It originated in the Northern Caucasus mountains of
Russia, its name taken from Turkish meaning “good feeling”. The fermentation
process is started by “kefir grains” which contain bacteria and yeast in a
carbohydrate matrix of granules. The granules have a popcorn or cauliflower
shape and are visible to the naked eye.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Bumping out evil bacteria<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">There is quite a bit of
research on the potential health benefits of kefir, as you would expect with a
fermented food. The kefir bacteria are able to attach to the intestine lining to
effectively “bump out” the pathogenic bacteria. They seem to also produce
compounds that kill the nasty bacteria. Kefir seems to be effective in stopping
the growth of <i>Helicobacter pylori</i>, a particularly nasty bacteria that is
linked to chronic gastritis, ulcers and gastric cancer. Some other results
suggest that it helps lower blood cholesterol levels.<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">In the laboratory kefir
are able to kill and slow down cancer cell growth, and enhance the immunoglobulins
that help your immune system function well. Anyway, you get the picture. And
you can see why there is a keen interest in kefir.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">I’m not sure that I have
been consuming anything close to the kefir they enjoy in Eastern Europe, which
is meant to be a little bit fizzy. Still, whether or not it is going to add
years or minutes to my life, I thank Alberto for introducing me to this quite
delightfully tasting style of yogurt.<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">References:<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Guzel-Seydim ZB et al
(2011). Review: Functional properties of kefir.<span style="mso-spacerun: yes;"> </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=Guzel-Seydim+ZB+et+al+(2011).+Review%3A+Functional+properties+of+kefir.+Critical+Reviews+in+Food+Science+%26+Nutrition">Critical Reviews in Food Science &Nutrition</a><o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Nielsen B et al (2014)
Kefir: a multifaceted fermented dairy product. <a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=Nielsen+B+et+al+(2014)+Kefir%3A+a+multifaceted+fermented+dairy+product.+Probiotics+%26+Antimicrobial+Proteins">Probiotics & Antimicrobial Proteins</a><o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com3tag:blogger.com,1999:blog-8031250711791165868.post-64831742379639100482015-01-19T21:32:00.000-08:002015-01-19T21:32:36.342-08:00Milk for rehydration<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYygv5iUsMcZ2qm_6xI4BBhuIj04PnJ8M56YkvrobabY8lLycOllbKklUKZrGRjBjXWOqMH2r1oGkQUcvnOY-BXZs-StgdCJLByMK5Ia9_kSGrKIUPyusUQ9r08fpjkrMkV3acdaFsL6-L/s1600/Dare+flavoured+milk+copy.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYygv5iUsMcZ2qm_6xI4BBhuIj04PnJ8M56YkvrobabY8lLycOllbKklUKZrGRjBjXWOqMH2r1oGkQUcvnOY-BXZs-StgdCJLByMK5Ia9_kSGrKIUPyusUQ9r08fpjkrMkV3acdaFsL6-L/s1600/Dare+flavoured+milk+copy.JPG" height="320" width="130" /></a></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">With warm weather and/or physical activity you
lose perspiration, and the evaporation of the sweat from your skin cools the
body. Before long, that sweat loss needs to be replaced. Water is good. You
know from previous articles both coffee and tea can rehydrate the body. Sports
drinks are specifically designed for rehydration, especially for athletes
during sport.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">After sweating did you
ever consider a glass of milk for rehydration? Well, it is 90% water, just like
fruit juice, so theoretically it should be a useful drink. Or, if you prefer,
soy milk which is also 90% water. One Australian research group has just
published their results on rehydration drinks.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><o:p> </o:p></span><span style="font-family: Helvetica;"> </span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Drink more fluid than you lose<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">If you perspire, say 1
litre (34 oz), it makes sense to drink the same volume to make up for the loss.
Only problem is that the kidneys still want to make urine, so you might drink
1000mL of water and yet produce 350mL of urine, still leaving you 350mL short
of the 1000mL replacement. This is why you hear coaches and sports dietitians
encouraging athletes to drink more, 150% more, than they lost as sweat. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">So what is happening
here? If you replace sweat losses with just water it actually dilutes the blood
because you sweat both water and salt, then replace it with just water and
next-to-no salt. Not a problem for normal sweating as you will get your salt
from the next snack or meal. If you sweat heavily, like in this study, then
drinking just water dilutes the blood and the kidneys act to concentrate the
blood by creating some pee. This is why sports drinks have some added salt – it
helps you to retain more water absorbed from the gut, with less pee, after
sweating.</span><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The power of milk<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">This is where milk comes
in. This was a study of 15 young males who were exercised until they lost about
2% of their body weight as sweat in a session on the exercise bike (that’s 1.5kg
in a 75kg person; 3.3lb in 165lb). To rehydrate they were given either milk,
soy milk, <i>Sustagen Sport</i> (a milk-based nutrition supplement), or the sports
drink <i>Powerade</i>. The volume given was 150% of the amount lost as sweat, in
other words, more than sufficient to replace sweat losses, on paper at least.
The milk and soy-based drinks were chosen as their natural salts, sugars and
protein all work to help retain the fluid in the body, meaning you produce less
pee.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Sustagan Sport takes the title<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span></span><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">After
drinking 1.5 litres of drink for every 1 litre lost as sweat the athletes were
tracked for another four hours, taking blood and pee samples, while checking
body weight. The least amount of urine production was after drinking <i>Sustagen
Sport</i>, the flavoured milk-based supplement that is fortified with extra
vitamins and minerals, and very popular with Australian and Kiwi athletes. Put
another way, more fluid was retained from a flavoured milk supplement drink,
making it very viable as a rehydration fluid.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">In second place came
milk and soy milk, with little to separate them. The sports drink was last,
suggesting you need to drink much more than 150% of losses, probable twice as
much, when replacing losses with a sports drink.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What does it all mean?<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Remember, this is a
study of fluid replacement <b>after</b> you have finished your workout. Let’s be
very clear, water or a sports drink are still very good choices to have while
you are perspiring. After the gardening, brick-laying, half-marathon or cycle
training has finished there are other options to help replace the sweat. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What this study shows
is that a milk-based drink will do an excellent job of replacing your fluid
losses when the work is finished. After a long bike ride, I put the bike back
in the shed, open the fridge and enjoy a coffee-flavoured milk (pictured). I’m
getting:<o:p></o:p></span></div>
<ol start="1" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Fluid<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Carbs to replace my glycogen<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Protein to help repair any muscle micro-damage; and<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">A great flavour<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none;"><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">And a nice change after 2-3 litres of water on the bike.</span></li>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Try it and see what you
think.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Reference:<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Desbrow et al (2014)
Applied Physiology, Nutrition & Metabolism <a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=Desbrow+et+al+(2014)+Applied+Physiology%2C+Nutrition+%26+Metabolism+39%3A+1366-1372">39: 1366-1372</a><o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com2tag:blogger.com,1999:blog-8031250711791165868.post-20615985745880110782015-01-19T21:20:00.000-08:002015-01-19T21:20:17.913-08:00Cow blowing (insufflation) to encourage milk letdown<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigNnQYGqlsV3sjArJYSZRF868qDZdZ_CKqPfL-1KEPAT6BoT3l5KqqJKm1t4ReSIKkDfQFtq6CXaNS2upT_NyTlECZv3pr-YsuIZAErp3pFLO02NrJzp_WMGyQ5MVAQocYScG7WcIDH5If/s1600/Milk+letdown+technique+065+copy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigNnQYGqlsV3sjArJYSZRF868qDZdZ_CKqPfL-1KEPAT6BoT3l5KqqJKm1t4ReSIKkDfQFtq6CXaNS2upT_NyTlECZv3pr-YsuIZAErp3pFLO02NrJzp_WMGyQ5MVAQocYScG7WcIDH5If/s1600/Milk+letdown+technique+065+copy.jpg" height="400" width="255" /></a></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">So, I’m reading this book
on milk (Milk: A global history by Hannah Velten) when I come across this
picture on the right and I’m thinking “OK, this is looking a bit strange, and
is surely quite disconcerting for both species.”<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The photo was taken in
1982. It is a young lad blowing, via a tube, air into the vagina of a cow to
induce milk letdown. I have read that similar result can be achieved by blowing
air into the anus.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">I know what you are
thinking:<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1. No, no, no, you are
kidding me, right? No. It’s true, and it’s called “<a href="http://en.wikipedia.org/wiki/Cow_blowing">cow blowing</a>” or insufflation. It has been described in many parts of the
world, and the “art” has been around for a long time. Back in 440 BC a bloke
called Herodotus described this in horses: “... <i>they insert a tube made of bone
and shaped like a flute into the mare’s anus, and blow; and while one blows the
other one milks</i>.” <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">2. OK, who was the first
person to think of this?<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">“Hey Dad, Daisy won’t let
down any milk, what should we do?”<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">“Have you tried scratching
behind her ear?”<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">“Yes. Didn’t work.”<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">“What about rubbing her
tummy”.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">“Doesn’t work either".<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Dad, stuck for ideas,
decides to play a joke on the kids. “Try blowing air up her backside.” And so
the incredible discovery began.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Seriously, I would like
to know the physiology behind this practice, but I had difficulty getting an
answer. Is it a physical response or does the air stimulate the release of
oxytocin? Anyway, there is a fascinating, although long, history of
insufflation of cattle <a href="https://www.academia.edu/764194/2011_-_Provoking_lactation_by_the_insufflation_technique_as_documented_by_the_rock_images_of_the_Sahara">here</a>. There is also a short TV news video <a href="https://www.youtube.com/watch?v=JtVoC2g6sts">here</a>. When food is not always easy to come by you have to admire human
ingenuity to get nutrition.<o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com2tag:blogger.com,1999:blog-8031250711791165868.post-25819710196068501712014-11-20T17:12:00.000-08:002014-11-20T17:12:24.030-08:00Taste buds - more than just about taste<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6gKsPTqI9mrC0nRaYBGRkcL3KsFM5QMYCskOP172hri9bm5ImaI5iW-Ug2BWcbjDyscV5AX_1aIjt4S9O5A0AlXam00OE7CXxy-rM94KxT0GvyI9bgdToA4wweNUtwV120HMQBsDiNc60/s1600/Taste+bud2.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6gKsPTqI9mrC0nRaYBGRkcL3KsFM5QMYCskOP172hri9bm5ImaI5iW-Ug2BWcbjDyscV5AX_1aIjt4S9O5A0AlXam00OE7CXxy-rM94KxT0GvyI9bgdToA4wweNUtwV120HMQBsDiNc60/s1600/Taste+bud2.png" height="170" width="200" /></a></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">A reader asked me the
question “What happens to your taste buds as you age?” Well, I said (and
assumed) that they decline with age. I remember my grandmother sucking on mints
that were a bit too strong for some punk kid in his first decade. Anyway, I
said I would find out more. And indeed I did. Come with me and I’ll guarantee
you will learn something new.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Taste buds on the top of your tongue<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">My physiology text tells
me that there are 10,000 taste buds in your mouth, with most concentrated on
the top of your tongue. Each taste bud has a small opening called the taste
pore through which liquids can come into contact with the taste receptor cells (<a href="https://www.boundless.com/psychology/textbooks/boundless-psychology-textbook/sensation-and-perception-5/sensory-processes-38/gustation-taste-buds-and-taste-163-12698/">see pic</a>). That means you can taste soup or ice cream instantly, but a dry food
will need the assistance of saliva. Most taste buds have a life span of just 8-12
days, so they are replaced three times a month.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">You will have been taught
that we have taste buds that sense the sweet, sour, salty and bitter tastes in
food. You may also know that there is a 5<sup>th</sup> taste known as umami,
the savoury flavour. There is even a suggestion of a 6<sup>th</sup> taste, one
of a metallic sensation, partly because sometimes this is picked up in tasting
labs for new processed foods and we don’t like anything that tastes ‘metallic’.<o:p></o:p></span></div>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The chemistry of taste<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">In general, the sweet taste
comes from sugars (obviously), alcohol and small proteins. The most famous
example of the latter is the sweetener aspartame, which is a very small protein
of two amino acids. Those two amino acids (aspartic acid and phenylalanine) are
abundant in nature but still people consider them to be “artificial” and the
downfall of western civilisation. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Salts, not just sodium
chloride (table salt), are salty, and acids tend to give an sour flavour (eg
citric acid in lemons, and compounds in spoiled foods). Many poisons in nature
taste bitter, so it is speculated that the bitter sensation is to help us avoid
becoming sick, as well as avoiding cabbage. Certain amino acids, like
glutamate, provide the umami or savoury flavour. They are abundant in
mushrooms, tomato paste and parmesan cheese.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Weird stuff<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Taste receptors aren’t
just in the taste buds in your mouth. They are all through your digestive
system, your throat and lungs, and (if you have them) your testis. No, I’m not
kidding. OK, what is going on here? <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">There are proteins in
saliva that mediate the taste of bitter, sweet and umami. The compounds in food
that trigger the bitter taste also seem to trigger the process of expelling
things from the body. Give an infant a bitter food and it will be spat out.
Even if as an adult you can handle some bitterness, the taste can evoke
sneezing and coughing. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">OK, that makes sense, but
taste receptors (not taste buds) in the <a href="http://molehr.oxfordjournals.org/content/19/6/349.long">testis and sperm</a>? Look, I can’t say I fully understand, although it seems that
the receptors may sense a wholesome diet in Dad meaning there is abundant food,
or sense toxic substances in Mum, suggesting she may not be ready for pregnancy,
signalling sperm death. So, these receptors could be sensing the health of
prospective parents. Weird, but seriously cool if that be the truth. (Here, I
have taken artistic license; you read the paper and see if you can make better
sense of it. Warning: It contains sentences like this: “Odorants directly
activate CatSper without involving GPCRs or cAMP”).<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Sweetness about bitter<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The ability to taste
certain bitter compounds is genetically based. Now there is a strong suggestion
the bitter taste is also linked to longevity. The early evidence is that those
of you who enjoy bitter tasting vegetables may live longer, no just due to the
nutrition in a cabbage or Brussels sprouts. There are compounds in bitter
fruits and veg that could be defensive against cancer and that puts the life
odds in our favour. Some people have one specific gene for bitter tasting that
is strongly associated with a long life.</span><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Taste buds & aging<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">And speaking of a long
life, let’s return to the original question: “What happens to taste
buds as you age?” Certainly there is agreement that taste sensitivity declines
as we age. A taste has to be stronger at age 75 than at age 25 before it is
detected or recognised. Most studies agree that the salty and bitter tastes
decline more than sour and sweet tastes over a lifetime. <o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">As we age we seem to
have fewer taste buds and fewer taste cells in each taste bud, with the biggest
decline in the 74-85 year olds. Why this happens is not clear although there is
suspicion that age might affect the stem cells involved in taste bud
generation.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What does it all mean?<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Discover your taste
buds. Eat a wide range of wholesome foods that take all your taste buds through
a full range of experiences. Beats me why so many people rely on a hard-working
teenager to cook them a predictable fare of fat, salt or sugar-laden
easy-to-chew fast foods. <o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">This was going to be a
short article providing a simple answer to a simple question. But I learned so
much more, and I hope that you didn’t mind me sharing it with you.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">References:<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Sherwood L. Human Physiology,
6<sup>th</sup> edition p 221-225<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Ross A et al. Modern
Nutrition in Health & Disease, 11<sup>th</sup> edition p 577-579<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Feng P et al 2014. <a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=Feng+et+al+2014.+Chemical+Senses">Chemical Senses</a><o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Kinnamon SC 2012. <a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=Kinnamon+SC+2012.+Acta+Physiology">Acta Physiology</a><o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Campa D et al 2012. <a href="http://www.ncbi.nlm.nih.gov/pubmed/23133589">PLoS ONE</a><o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com0tag:blogger.com,1999:blog-8031250711791165868.post-59350924394111144602014-11-20T17:01:00.000-08:002014-11-20T17:01:23.788-08:00Saliva - a very useful fluid<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp9aEpZtAOiWgTKTCcac0DD7fGSA-XV4wBlpjOlFbmzy1jZh4ggiZkjSYr-asKb9N5ZlNKYzSo31fMtfv0Q6WlYYoRyP2DHEXpFC_PI4T1ltMwAP9sQHgpCmDGsgyr4xbBzX7pxkmbIqVd/s1600/Teeth+Small+newsl.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp9aEpZtAOiWgTKTCcac0DD7fGSA-XV4wBlpjOlFbmzy1jZh4ggiZkjSYr-asKb9N5ZlNKYzSo31fMtfv0Q6WlYYoRyP2DHEXpFC_PI4T1ltMwAP9sQHgpCmDGsgyr4xbBzX7pxkmbIqVd/s1600/Teeth+Small+newsl.jpg" height="176" width="200" /></a></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">A quarter of a century
ago saliva was described as:<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">“ …not one of the popular
bodily fluids. It lacks the drama of blood, the sincerity of sweat and the
emotional appeal of tears”. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Despite that, saliva is
critical to the taste of foods and the health of your teeth. The salivary
glands are located near the back of the mouth (at the sides) and under the
tongue, producing a fluid that is 99.5% water. It is the other 0.5% that is
really interesting as that comprises sodium, potassium, calcium, magnesium,
bicarbonate, phosphates, immunoglobulins, enzymes, mucins, urea and ammonia.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Saliva production is very
individual, with 500–1500 mL (17-50 fl oz) produced each day, the highest flow
being when eating. What does saliva do?<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1. Lubricates your food.
Try eating a sandwich without it.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">2. Clears food from the
mouth.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">3. Remineralises the
enamel of your teeth after each meal, snack or drink.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">4. Has immunoglobulins
that help kill evil bacteria and support healthy bacteria in your mouth.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">5. Provide amylase enzyme
to start breaking down starch in your food.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">6. Provides a liquid mix
to food so that taste buds can sense the flavours in your meal<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">If your mouth gets dry,
the brain will direct you to go and get a drink. If your mouth is frequently
dry, which can happen with some medications, over-enjoying alcohol, regular
dehydration (eg athletes who lose a lot of sweat each day), then you lose the
protective effect of saliva. Tooth decay, mouth ulcers, bad breath and
difficulty talking are common symptoms of too little saliva.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">So next time you have
lunch, just for a moment, think “how sensational is saliva”. Then blow a
raspberry. Can’t do that without saliva. You can have other fun with saliva,
but we best stop right there. This blog still has a G classification.<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Reference:<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Benn & Thomson 2014. <a href="http://www.ncbi.nlm.nih.gov/pubmed/25265747">New Zealand Dental Journal</a>.<o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com0tag:blogger.com,1999:blog-8031250711791165868.post-86321003282336545962014-08-27T22:23:00.003-07:002014-08-27T22:23:55.508-07:00Calcium absorption<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Calcium is a crucial
part of the structure of bones and teeth. You knew that already. So how do you
assess what food is a good source of calcium? You may just look for the number
of milligrams of calcium there are in a serve, the more the better. Well that
doesn’t always work as we shall see.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Or you could read some
websites that give you counter-intuitive information, such as those claiming
milk, yogurt and cheese being high in calcium, yet being a poor source of
calcium. Let’s take a look at the data because Hannah Castledine, university
nutrition student, was a bit annoyed when she went to presentation by a chef
claiming that dairy just doesn’t cut it as a calcium source and we should rely
solely on almonds and leafy vegetables.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Calcium absorption<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">During digestion the
calcium is usually freed-up for absorption, although some calcium complexes can
form which are difficult to absorb. That doesn’t mean that every atom of
calcium gets absorbed into the blood. We still tend to absorb more calcium as more
calcium appears in the diet, independent of its source. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">At low amounts of dietary
calcium, it is actively transported across the lining of the intestines and
into the body. Once this system becomes saturated as we eat more calcium then the
extra calcium is absorbed by passive diffusion. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Factors affecting calcium absorption<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Vitamin D is needed for
effective calcium absorption, and as you know many people are low in vitamin D.
On average one in three adults are vitamin D deficient in North America, Australia
and New Zealand, even more in the winter months.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Even if you get enough
calcium in your food, a low vitamin D level is going to make it difficult to
absorb enough. You will still absorb some calcium, but probably not enough for
good bone mass. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">As we get older our
ability to absorb calcium declines, by about 1% every five years, with a
slightly bigger drop in women at menopause. Hence, the reason for more calcium
recommended for folk as they edge into their 60s.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The lactose in milk seems
to give calcium an absorption “leg-up” by augmenting its passage across the
intestinal wall. On the other hand, salt and caffeine can increase calcium
losses through your pee. This is most likely to be a problem in people eating
lots of salty processed food and gallons of coffee. If you eat well, avoid
highly salted food and enjoy 3-5 cups of tea or coffee a day, then I wouldn’t
change a thing.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipXL4g5pLoh0qGvKcWrdQFecY9Qhd9J4OIJMpNxQgAOlE_smakljeCI23wyXnnjguob5Q8Xl7nE3Ug6vaB37E46LohNyECu66WD2xCmH9p_YAhEnJ9MS6Qvg_QHCThuTTQm9CiM0UQUPBx/s1600/Broccoli+Small.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipXL4g5pLoh0qGvKcWrdQFecY9Qhd9J4OIJMpNxQgAOlE_smakljeCI23wyXnnjguob5Q8Xl7nE3Ug6vaB37E46LohNyECu66WD2xCmH9p_YAhEnJ9MS6Qvg_QHCThuTTQm9CiM0UQUPBx/s1600/Broccoli+Small.jpg" height="320" width="213" /></a></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Calcium sources<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">You absorb about 30% of
the calcium from milk, yogurt and cheese sources, which is pretty impressive
when compared to the 5% absorption from spinach. I mention this specifically
because spinach is touted by the pop-nutritionist as a wonderful source of
calcium. Much of the calcium in spinach is locked up in the form of calcium
oxalate making it just too difficult to absorb. Same with the iron in spinach.
Mostly bound to oxalate. As case of being high in calcium and iron but low in
bioavailability. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">I remember telling that
to a men’s health group once, and one bloke did an air punch and said: “That’s
going back to the missus”. I had to say that even if the calcium and iron in
spinach goes down the loo it doesn’t make spinach a 2<sup>nd</sup> class veg –
it is still high in folate and beta-carotene.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The calcium from <i>Brassica</i> vegetables is much easier to absorb. I’m talking broccoli, kale, bok choy and
cabbage, for example. We can absorb about 50% of the calcium from the
Brassicas, but beware that 1 cup of broccoli will have about 50 mg calcium (so
25 mg ends up inside you) while a cup of milk will have 300 mg calcium, with
you absorbing about 90 mg of that. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">If you don’t fancy milk,
then I recommend you choose a calcium-fortified beverage in its place, such as
a soy milk. How do you know if your milk substitute has added calcium? It will
definitely be on the label. If there is no mention of calcium, then assume it
is low.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">I have previously
written about <a href="http://glenn-glenncardwell.blogspot.com.au/2010_04_01_archive.html">food sources of calcium</a>. Yes, almonds and tahini are other good sources of
calcium, with 70 mg calcium in 30g almonds, and 30 mg calcium in a tablespoon
of tahini.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The old days<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Our ancestors may have
got 1500mg of calcium each day through nuts, vegetables, seeds and beans,
partly because they would be eating a lot more food than we do. Nowadays we do
less activity, therefore need less food, so we need to make sure our food is
high quality, and some of us will need to also make use of calcium-fortified
foods.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What does it all mean?<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">I have tried to give
you a fair and reasonable summary, free from food politics and bias. Yes, there
are many who want to swing your views based personal nutrition evangelism. As
you have heard many times from me, you are your own boss and your sources of
calcium is your decision. If you are happy with dairy, then continue to make
that a major source of calcium. If you are avoiding dairy for philosophical or
allergy reasons, then there are other calcium sources.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">References:<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Essentials of Human
Nutrition, 4<sup>th</sup> edition p 142-145<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Modern Nutrition in
Health & Disease, 11<sup>th</sup> edition p 136-140<o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com1tag:blogger.com,1999:blog-8031250711791165868.post-84921477970966414142014-07-16T16:56:00.000-07:002014-07-16T16:56:21.659-07:00Gluten-free eating - when is it necessary?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHT_ECFubzf88tAuXienrczyYw3ax-p7aXyO_qV7RbM1qKie9wsG1QTnnMrlJAfrgcK9LKG34-bE-kALnJU0jcjuIBnoB7OSf1uGhs388xx03RQ-Gz3LLHJC3UGz0zTE4j9uK4gCI2Fvdn/s1600/Gluten-free.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHT_ECFubzf88tAuXienrczyYw3ax-p7aXyO_qV7RbM1qKie9wsG1QTnnMrlJAfrgcK9LKG34-bE-kALnJU0jcjuIBnoB7OSf1uGhs388xx03RQ-Gz3LLHJC3UGz0zTE4j9uK4gCI2Fvdn/s1600/Gluten-free.JPG" height="213" width="320" /></a></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">When I was at dietitian
school long ago we were taught that a gluten-free diet was only for those who
had coeliac disease or an inflammatory skin condition called <i>dermatitis
herpatiformis</i>. About one in 70 to 100 people have coeliac disease. The gluten
triggers the immune system to breakdown the intestinal lining making it
difficult to absorb the nutrients in food. That usually leaves you with
uncomfortable intestines and difficulty in gaining weight or muscle.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Now it seems that gluten-free
foods have become trendy. One US estimate is that one in 10 people have gone
gluten-free at the moment. There are even supermarkets with gluten-free aisles
(see the pic I took in Granada, Spain). Around 10% of all new food product
launches around the world in 2013 were gluten-free. It is now a $5 billion
global market, and just under $100 million market in Australia.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><o:p> </o:p></span><span style="font-family: Helvetica;"> </span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What is gluten?<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Let’s clear up a few
points. First know that gluten is a protein naturally occurring in grains like
wheat, barley and rye. I had to point that out because there are some thinking
that it is an evil additive or some toxin to be avoided. Not so. We’ve been
eating it for millennia. The long, interconnected gluten proteins help bread to
rise, providing the characteristic texture and springiness many enjoy. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Gluten-free does not mean
“healthy”. Potato crisp/chips are usually gluten-free. Those gluten-free
muffins are still high in Calories (fat and sugar are gluten-free). A diet
without gluten might be a healthier diet if you are now eating more fruits,
vegetables, nuts and legumes and dropped the croissants and donuts.</span><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Gluten-free for weight loss?<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">If you are trying to
trim up and decide upon the gluten-free diet as the way to do it, then you are
likely to experience weight loss. That is not because gluten is fattening. It is
because you will eliminate biscuits, cakes, pastries, bread (and therefore
butter and margarine), pizza and most other take-aways, so weight loss and a
better sense of well-being comes from an improved diet. This is the same reason
why a low carbohydrate diet causes weight loss – many kilojoule-dense foods
disappear and you are left pretty much with meat, fish and salad.<o:p></o:p></span></div>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Non-coeliac gluten sensitivity<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">There may be people with
symptoms similar to Irritable Bowel Syndrome who seem to respond to a
gluten-free diet although they do not have gut lining atrophy on biopsy, yet
they respond positively to a gluten-free diet or a wheat-free diet. It is not
entirely clear if that is due to the gluten or to other compounds in grain such
as fructans. If you have a science bent you may want to read a <a href="http://www.ncbi.nlm.nih.gov/pubmed/24369326">recent paper</a> on the topic (use the link in the top right corner to download the full paper).<o:p></o:p></span></div>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What does it all mean?<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">First, don’t go
gluten-free just because your neighbour or best friend swears by it. If your
guts are telling you that everything is not perfect, then see your doctor about
testing for coeliac disease <b>before</b> you go on a gluten-free diet. If the
test is positive, then a gluten-free diet is your solution. If the tests show
that you <b>do not</b> have coeliac disease then see a qualified dietitian and do
a proper trial on a gluten-free diet to see if symptoms improve. In this case, called
gluten intolerance, you may find that gluten does not need to be totally
eliminated, just reduced to a level that controls your symptoms.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><a href="http://www.coeliac.org.au/coeliac-disease/">CoeliacAustralia</a> tells us that 80% of people with coeliac disease haven’t been
diagnosed yet, which is 330,000 people by their estimate. You might be one of
those that does feel better on a gluten-free diet, but make sure it is the lack
of gluten that is making you feel better, not the lack of biscuits/cookies and
cakes! If your guts are singing along beautifully then just eat well. And
choose good quality gluten-containing foods.<o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com0tag:blogger.com,1999:blog-8031250711791165868.post-69897886205215302462014-06-19T21:01:00.001-07:002014-06-19T21:01:55.634-07:00Brazil - do they have the best dietary guidelines ?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbjX_R49Cv1Q2Yq2zuD4KxUsstP3SZ0IBdCw1J-c6WQyoh8axxm9LnMBbzxa81XD5kbxdJk-bd_i5vUmd5-iSz1-ZW0hdFnoqOUC_RVkybhh7-cgvpqPG3KVrPY0RugygpADAn3QWVZzs8/s1600/Woman+vegSmall.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbjX_R49Cv1Q2Yq2zuD4KxUsstP3SZ0IBdCw1J-c6WQyoh8axxm9LnMBbzxa81XD5kbxdJk-bd_i5vUmd5-iSz1-ZW0hdFnoqOUC_RVkybhh7-cgvpqPG3KVrPY0RugygpADAn3QWVZzs8/s1600/Woman+vegSmall.jpg" height="173" width="200" /></a></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">You may not even know
that many countries have dietary guidelines. For some countries it is just a
case of being able to feed their people. For the well-off democracies the
guidelines are needed to combat over-eating and fashion food policy and
education.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Earlier this year
Brazil released their new dietary guidelines for public comment. When this happens,
in English speaking countries, there is some outcry and lobbying for modifications,
but the guidelines don’t change a great deal before they become official.
Anyway, that to one side, lets take a look at the proposed guidelines.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><o:p> </o:p></span><span style="font-family: Helvetica;"> </span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Brazil’s proposed dietary guidelines<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1. Prepare meals from
staple and fresh foods.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">2. Use oils, fats, sugar
and salt in moderation.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">3. Limit consumption of
ready-to-consume food and drink products.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">4. Eat regular meals,
paying attention, and in appropriate environments.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">5. Eat in company
whenever possible.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">6. Buy food at places
that offer varieties of fresh foods. Avoid those that mainly sell products ready
for consumption.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">7. Develop, practice,
share and enjoy your skills in food preparation and cooking.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">8. Plan your time to give
meals and eating proper time and space.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">9. When you eat out,
choose restaurants that serve freshly made dishes and meals. Avoid fast food
chains.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">10. Be critical of the
commercial advertisement of food products.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Do you sense a soul, a
sassiness, in these guidelines? To me, it sounds like a call to the days of
past, when you ate more with family and friends, when you took pride in cooking
a dish for others, when you took time out to eat, not to stuff something down
in between meetings. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">“Avoid fast food
chains”? That wouldn’t get up in a country that relies on them for a few meals
each week. “Be critical of food adverts”. Sure. Make that all ads. And
best-selling diet books, weight loss programs and self-styled nutrition
experts. You might have another view. Here is</span><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"> one US <a href="http://civileats.com/2014/03/12/brazils-new-dietary-guidelines-cook-and-eat-whole-foods-be-wary-of-ads/#sthash.2QPwknQi.dpuf">viewpoint</a>.</span><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Australian dietary guidelines<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Compare them to the
Australian Dietary Guidelines that came out last year.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1. To achieve and
maintain a healthy weight, be physically active and choose amounts of
nutritious foo and drinks to meet your energy needs.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">2. Enjoy a wide variety
of nutritious foods from the five groups every day: vegetables; fruit; grains;
lean meats and poultry, fish, eggs, tofu, nuts, seeds, legumes; milk, yoghurt,
cheese and/or alternatives.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">3. Limit intake of
foods containing saturated fat, added salt, added sugars and alcohol.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">4. Encourage, support
and promote breastfeeding.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">5. Care for your food;
prepare and store it safely.<o:p></o:p></span></div>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">There is a little more
wording than I have given in the Australian guidelines, but the above captures
the essence. They are pretty dry and emotionless don’t you think? Is that our
national feeling about food? I doubt it, but taking the emotion away allows the
focus on the food and nutrients, not the pleasure, the theatre, the cultural significance
of food.<o:p></o:p></span></div>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Breast milk is a critical food<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Note guideline 4 above.
I think Australia was the first country to mention breast feeding in their
dietary guidelines over 20 years ago. Now Nigeria, Bangla Desh and India also
recommend breast feeding for the first 6 months in their guidelines, but not
China, Argentina, NZ, Canada or the US (as far as I can determine).<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What does it all mean?<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">You will hear a lot
about Brazil throughout the next three weeks. It will be all about the football
world cup. In the meantime, add a bit of soul and sassiness to your personal
dietary guidelines. Mine include: <o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">A. Cook most meals from
(almost) scratch using simple recipes (because I have a simple mind) <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">B. Leave loose change
in the jar when you visit a café after a long bike ride because the coffee
always tastes better that way <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">C. Always thank the
cook (especially if it wasn’t you)<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">I’m sure you have you
own dietary guidelines that should be considered by any government. Our big
problem is that too many people have one dietary guideline: eat whatever is
convenient, tastes nice without any discernable flavour beyond salty or greasy
or sweet, and doesn’t require any washing up.<o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com0tag:blogger.com,1999:blog-8031250711791165868.post-17523044292043333142014-06-19T20:56:00.002-07:002014-06-19T20:56:26.932-07:00Do vegetarians and meat eaters smell different?<div class="separator" style="clear: both; text-align: center;">
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">I live in a household of
vegetarians, but not from my influence. The youngest never enjoyed the texture
of meat well before she knew what a vegetarian was. The others came to their
own views from the outside world. I still eat meat, but usually when on the
road, so I guess I’m a flexitarian. Anyway, whenever the vegetarian vs omnivore
discussion comes up, I have never heard the “odour card” played.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;">In a small <a href="http://www.ncbi.nlm.nih.gov/pubmed/16891352">study</a> of men who either ate meat or a ‘non-meat’ diet for two weeks it seems
that the ladies preferred the aroma of the vegetarian men. Seventeen young men
had either a vegetarian diet for 10 days or ate 2 x 100g serves of red meat
daily for 10 days. They weren’t allowed to use deodorants or aftershave or
anything that gave a non-human smell, nor could they eat foods like garlic,
blue cheese or fermented fish (this study was done in Prague, Czech Republic).
However, they were given non-perfumed soap.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;">Near the end of the specified diet period they had to
wear a cotton pad in the armpit for 24 hours, under a fresh new cotton T-shirt.
Great lengths were taken to avoid any potential background odours. Within an
hour of collecting the cotton pads 30 young ladies were asked to rate the body
aroma of the men. The aroma of the vegetarian men was rated as more pleasant,
more attractive and less intense. </span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;">It wasn’t clear if the odour difference could
be over-ridden by offering good quality chocolate to the ladies.</span><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com0tag:blogger.com,1999:blog-8031250711791165868.post-71562270290373203682014-06-19T20:45:00.000-07:002014-06-19T20:45:03.675-07:00Upcoming nutrition seminars at the University of Western Australia<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">If you live in Perth,
Western Australia, coming your way are two of my public seminars on nutrition.
The <a href="http://www.extension.uwa.edu.au/course/CCLN006">first</a> is on Saturday 12 July about the search for the perfect diet and the
superfoods on the market.<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The <a href="http://www.extension.uwa.edu.au/course/CCLN007">second</a> is on the abundant food myths, many of which may never die, and how to
interpret a food label. That one is on Saturday 2 August.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Use the links to get more
information and sign up. All welcome. Love to see you there.<o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com0tag:blogger.com,1999:blog-8031250711791165868.post-62521912440731714402014-04-29T23:07:00.001-07:002014-04-29T23:07:53.791-07:00Component X is killing you<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLBo6XT2TUAwjRGqJgK2lzWQyJTsRKfWoTaUgF7zbjShT8XcR0GCzJ34nas8dK1iD7fTJjdsxaNVkNWdYB7zdyZPpnMpGwJ1_tJBc_8_l7p42-dg1K03dlWhyphenhyphenZhWYEG-hieJbYHyZ18BxW/s1600/X+Component+X+Small+copy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLBo6XT2TUAwjRGqJgK2lzWQyJTsRKfWoTaUgF7zbjShT8XcR0GCzJ34nas8dK1iD7fTJjdsxaNVkNWdYB7zdyZPpnMpGwJ1_tJBc_8_l7p42-dg1K03dlWhyphenhyphenZhWYEG-hieJbYHyZ18BxW/s1600/X+Component+X+Small+copy.jpg" height="168" width="200" /></a></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">So what should you
really worry about on your plate? Saturated fat? Trans fatty acids? Gluten? Sugar?
Fructose? Or carbohydrates in general? Now, possibly more than any other time,
self-proclaimed experts are in your ear telling you how bad a certain component
of your diet is for your health. In fact, if you completely eliminate Component
X you will avoid heart disease, cancer and in-growing toenails.</span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Component X is killing you<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Then comes the big sell:
Component X is killing you. Buy my book, come to my presentation and I will
convince you of my argument. Please buy the T-shirts emblazoned with “Ban
Component X” or “Fighting for a Component X-free planet” in three popular
colours. We have kids’ sizes too.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">If you want to be
noticed in the nutrition “space” then you must tell a scary story, followed
closely by the book, while engaging a rabid PR company. Right now, sugar is
Component X, as it has been every decade since the 1950s. We will lose interest
by the end of 2015, replacing it with another Component X, say caprylic fatty
acid or amylopectin, because they are “chemicals” you haven’t heard of,
therefore inherently scary (although you have been eating them since your
introduction to solid food). <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Don’t worry, sugar will
return as Component X in October 2022. Promise.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">One problem, one solution<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Pop nutritionists, diet
evangelists, simple solutionists just love to identify “the problem” (e.g. sugar)
then preach “the solution” (ban, tax, eradicate “the problem”). It’s been that
way for decades because it is an easy story to swallow, attracts the media who
have no common sense filter system, befuddles politicians, and generates unease
among those without an understanding of logic or biology. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">If you want to become the
radical nutrition preacher that attracts attention and media then stick with
the single “problem” and the single “solution” so that the unthinking will
become outraged and take to the streets.<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The media particularly,
and the populace in general, don’t have the capability to understand that the
problem we really face is “crap eating” and the solution is ….. hold onto your
hats, this is seriously outrageous …. “eat mainly plant foods, eat mainly least
processed foods, have the occasional treat if you wish”. <o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Powerful message don’t
you think? Yeah, you are right, it will garner no interest at all because it
doesn’t identify a single evil, nasty Component X that will cause cancer, tooth
decay and make you default on your mortgage.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Two words never used by the media, ever<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">There are two really
key words, and I am being dead serious here, that the media never use when
reporting on nutrition issues. They are two simple words that make ALL the
difference. See if you can identify them in the following imaginary quote:<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><br /></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">“A new scientific paper
reports that eating too much of Component X is not good for your health”. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Yep, the two key words
are “too much”. So, my advice is to avoid eating “too much” of anything. Is
sugar a problem? Yes, for the person eating half a dozen donuts washed down
with 2 litres of soft drink. No, for the person having some marmalade on their
wholegrain toast. Why can’t we appreciate the words “too much” when assessing
our eating habits? Just eat well. If you really want a “diet” to follow try the
Mediterranean or the traditional Asian diet.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What does it all mean?<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Simply put, it means I
won’t ever be rich. That’s the sad part. But I will be comfortable in soul. It
also means you won’t hear any really scary nutrition stories through this
newsletter. And I apologise for not scaring you, generating fear and flogging a
Component X-free cookbook. I just offer advice, ideas, tips and the occasional
weird aspect in the world of nutrients.</span></div>
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<span style="font-family: Helvetica;"><br /></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica;">And today, here is my
advice: ignore all nutrition advice. Just eat well. And give to charity, hug
the kids, help the frail, laugh at yourself, read widely, be generous and drink
good wine. Sheesh! Don’t complicate life.</span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com4tag:blogger.com,1999:blog-8031250711791165868.post-58948173162380810322014-04-29T23:04:00.000-07:002014-04-29T23:04:04.426-07:00Can you eat yogurt on an empty stomach?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV_14jKZJxItDV7Y2ZV5S_0husRNXXoOCXdOXOCQz4yLaif-OiWcuz225j2m1deiicL6ZPOe0vkOiWQxHTrTcJYB7rRRDvKq3-bdSPHQnAx70LN9eSpZ_oJekg5tuB5_5GzI_GtXNB3c3B/s1600/Yogurt+XSmall.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV_14jKZJxItDV7Y2ZV5S_0husRNXXoOCXdOXOCQz4yLaif-OiWcuz225j2m1deiicL6ZPOe0vkOiWQxHTrTcJYB7rRRDvKq3-bdSPHQnAx70LN9eSpZ_oJekg5tuB5_5GzI_GtXNB3c3B/s1600/Yogurt+XSmall.jpg" height="320" width="228" /></a></div>
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<span lang="EN-US" style="font-family: Helvetica; font-size: 11pt;">I received a question from Elaine Bo on yogurt:</span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; font-size: 11.0pt; mso-bidi-font-family: Helvetica;">I
recently came across an article in the health section of the Chinese Singtao
weekly newspaper regarding the negative impacts of eating yoghurt on an empty
stomach. In a nutshell, the article talks about Taiwanese females often eating
yoghurt instead of a proper meal as a way of weight loss. And the gastro doctor
says that due to the acidic nature of yoghurt, it makes the empty stomach very
acidic and is thought to damage the lining, like a stomach ulcer.<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; font-size: 11.0pt; mso-bidi-font-family: Helvetica;">I
quite enjoy my yoghurt, and will sometimes eat it with muesli, fruit and nuts
for breakfast or snack. Being of Chinese decent, my mother often tells me not
to do so because of the exact same reason as what was written in the article. <o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; font-size: 11.0pt; mso-bidi-font-family: Helvetica;">I
did a quick Google search and found the apparent reason to avoid yoghurt on
empty stomach is because the benefits of lactic acid is rendered ineffective
due to the high acidity of stomach acid. I also tried to search for some
peer-reviewed journals on PubMed and Medline, but there does not seem to be
much done in this area. I was wondering if you could shed some light on this
topic? Thank you.<o:p></o:p></span></b></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Thanks Elaine. First, we
need to know that the stomach lining is designed to handle acid because it
naturally produces hydrochloric acid (pH of 1-1.5, strongly acidic) as part of
the beginning of digestion. So, the pH of yogurt (being about 4.5, mildly
acidic) will have little effect on stomach pH, meaning that yogurt won’t make
the empty stomach “very acidic” because the stomach is always likely to be very
acidic. Besides, stomach ulcers are commonly due to H. pylori bacteria, not from
eating yogurt or any other food. There was a Nobel prize in that discovery.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Yogurt may contain some
probiotics, in this case, lactic acid producing bacteria, usually declared on
the label. Although, by law, there is a minimum number of probiotic bacteria in
yogurt, not all of these bacteria will make it through the stomach and small
intestine. However, many will and they then become part of the good bacteria in
the large intestine. Probiotics are inactive at 5C in the fridge, but start
performing at internal body temperature.</span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Probiotic bacteria have
many potential health properties including quickly re-colonising the large
intestine after diarrhea or antibiotic use. There is one caveat – like you,
these bacteria need to be fed well, preferring the fibrous leftovers of fruit,
vegetables and whole grain cereals. Which means eat well. You may have heard me
say that before :-)<o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com1tag:blogger.com,1999:blog-8031250711791165868.post-68999373894914363992014-03-18T02:12:00.000-07:002014-03-18T02:12:02.369-07:00Entomophagy - dining on insects<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_WtmbcD_25b1KQ16FZXBIWuqsOPNwErhAFmUhp2Okpdd5FRsT5WLYNR-QmHapFTSN-KewWkiszeNrc5tKAH4bFwtptMpsMYDoFsH0CjBE_G8z8_j5T57jGlDfN9TRFe6Lm0TIMGBXV_IO/s1600/Crickets.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_WtmbcD_25b1KQ16FZXBIWuqsOPNwErhAFmUhp2Okpdd5FRsT5WLYNR-QmHapFTSN-KewWkiszeNrc5tKAH4bFwtptMpsMYDoFsH0CjBE_G8z8_j5T57jGlDfN9TRFe6Lm0TIMGBXV_IO/s1600/Crickets.jpg" height="320" width="213" /></a></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Entomophagy is the practice of eating insects as a food source. Over 1000 species of
insects are eaten around the world by traditional human societies in Africa,
the Americas and Australasia. The Food and Agricultural Organisation estimated
that two billion of the world’s population regularly dine on insects.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">When we hear the
expression hunter-gatherer we immediately think of meat, seafood, vegetables,
fruits, berries, seeds and nuts. Add insects to that list. Insects are
comparable to animal foods in their nutritional value. There are 14,000
year-old paintings on cave walls in Spain illustrating honey gathering and termite
collection. <o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><o:p> </o:p></span><span style="font-family: Helvetica;"> </span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Big Five<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">You might head to Kenya
or South Africa to see the big five. The insect world has a Big Five too, but
these all played a role in our survival. The Big Five that we and other
primates have enjoyed through evolution are:<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1. Coleoptera (beetles)<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">2. Hymenoptera (ants,
bees, wasps – include honey)<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">3. Isoptera (termites)<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">4. Lepidoptera
(butterflies, moths – think also caterpillars)<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">5. Orthoptera (locusts,
crickets)<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Although we have eaten
flies and aphids, the Big Five are usually easier to catch or appear
periodically in vast numbers, such as moths, caterpillars and locusts. A good
Australian example is the <a href="http://en.wikipedia.org/wiki/Bogong_moth">Bogong moth</a>, popular with traditional Aboriginals of southern east coast. Many bees
do sting, but the honey pot pay-off has made it worthwhile for both humans and
chimpanzees. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Crickets tickle when they go down the throat<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">I know, because I
enjoyed them at a cricket farm in Hoi An, in central Vietnam, recently (see
pic). The crickets were raised by a three-war veteran and his son. His daughter
individually de-gutted the crickets, taking them up to premium quality. Fried
in oil and garlic they made a crunchy and tasty snack. You just have to first skip
through that psychological checkpoint many of us have. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Entomophagy tends to
include non-insects like arachnids (eg tarantulas) and myriapods (eg centipedes).
Yeah, I know, I think it would take more than a psychological warm-up to send
them down my gullet.</span><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Delicious and nutritious<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Insects have been
analysed for their nutrient content. On average, cockroaches are 57% protein
and 30% fat based on a dry weight, a similar protein and fat content to other
insects such as flies (50% protein; 23% fat), ants (47%; 25%), caterpillars
(45%; 28%) and crickets (61%; 13%), according to a review of 236 edible insects
(Rumpold 2013). <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Their protein provides
all the essential amino acids needed for humans, while the fat is, in very
general terms, one third saturated fats, and two thirds a mix of monounsaturated
and polyunsaturated fatty acids. A decent meal of insects could give you 2100
kJs/500 Cals, which is pretty good as a food source when living off the land.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Insects are about 10%
fibre, mainly in the form of chitin, suspected to help control blood
cholesterol. Chitin gives insects their “crunchiness” – that’s their
exoskeleton. They are also an excellent source of essential minerals like iron
and zinc, along with B vitamins.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What does it all mean?<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">As westernised humans
overcome their food prejudices and continue to explore new foods and food
trends there is a good chance that you will have the opportunity to nibble on
insects. Enjoy the experience. In tough times there is no doubt that many
people around the globe will be relying on insect nutrition because this food
source reproduces rapidly, efficiently converts feed to growth, take little
space and aren’t fussy eaters. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Technically insects
belong in the animal kingdom, so I wonder if insects will be popular with
vegetarians?<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">If this topic
fascinates you, and you have a spare 16 minutes, watch Marcel Dicke explain [http://www.ted.com/talks/marcel_dicke_why_not_eat_insects
insects in our diet.] He claims that you are already eating 500 grams (18 oz)
of insects ‘by accident’ every year. Love his T-shirt. And the chocolatier at
the end.<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><b>References:<o:p></o:p></b></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">1. Rumpold BA, Schlüter
OK. Nutritional composition and safety aspects of edible insects. Molecular
Nutrition & Food Research 2013; 57: <a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=Nutritional+composition+and+safety+aspects+of+edible+insects.">802-823</a><o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><br /></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">2. McGrew WC. The ‘other
faunivory’ revisited: Insectivory in human and non-human primates and the
evolution of human diet. Journal of Human Evolution <a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=The+%E2%80%98other+faunivory%E2%80%99+revisited%3A+Insectivory+in+human+and+non-human+primates+and+the+evolution+of+human+diet">2014</a><o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><br /></span></div>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">3. FAO Nutritional Value
of Insects for Human Consumption. This excellent, easy to read, review is <a href="http://www.fao.org/docrep/018/i3253e/i3253e06.pdf">here</a>. Read this and you will have a new appreciation for insects as food (and
the photos are great too).<o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com0tag:blogger.com,1999:blog-8031250711791165868.post-57533379992155896222014-02-19T22:36:00.002-08:002014-02-19T22:36:58.080-08:00Juicing<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAgOoii5QrKFqnQ1AZZfhPjj5vImZsssaq30EjIcLiqQjfcfpwJkR6SSPps54Kw3U0hkr1kJcsD3iQ_wKkiIsvmcN6LBfGgBXoB5ed1AYPW39kB6MCNcbzqsWhrG0B6kIhXlaJGYbIXa_9/s1600/Juicer+Medium+newsl.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAgOoii5QrKFqnQ1AZZfhPjj5vImZsssaq30EjIcLiqQjfcfpwJkR6SSPps54Kw3U0hkr1kJcsD3iQ_wKkiIsvmcN6LBfGgBXoB5ed1AYPW39kB6MCNcbzqsWhrG0B6kIhXlaJGYbIXa_9/s1600/Juicer+Medium+newsl.jpg" height="320" width="213" /></a></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">You are not serious
about your health until you juice combinations of fruits and vegetables,
according to those that pray at the Church of Blended Plants. You exchange
recipes online and discuss the best juicers and blenders on the market and tell
the world of nature’s wonders. But will juicing elevate your health beyond the
capabilities of the original ingredients?<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Juicing is a relatively
new concept, with the popularity growing over the last 30 years. The great
thing is that you can develop your own creative formulas and in an instant you
have a tasty and nutritious drink that you can down in seconds before you go to
work, or sip while you check emails.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><o:p> </o:p></span><span style="font-family: Helvetica;"> </span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Don’t forget the pulp<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Well-known Australian
Food Coach Judy Davie has her <a href="http://www.thefoodcoach.com.au/articles/Default.asp?ATID=1&ArticleID=1143">favourite juice</a>. She says it is perfect for keeping her “regular”, even if she
doesn’t include the pulp. Well, she probably eats lots of other fibre foods
too.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Now, one criticism
about juicing is that the fibrous pulp is often discarded and plant fibre is
excellent for your insides. Judy reserves the pulp for using in muffins. Smart
idea. Those healthy bacteria in your intestines get particularly upset if you don’t
include their favourite food (they eat the fibre to produce protective
compounds and nutrients in your large intestine). </span><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Enzyme hoax<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Some people will tell
you that juices contain enzymes, or even “live” enzymes (do they socialise and
swap orchard stories?). As an enzyme is a protein and all consumed proteins
encounter protease enzymes in the small intestine, it makes no difference if
they are alive or semi-conscious because they are all going to be chopped up
into small chains of amino acids. It may sound like a horrible death, but that
is the cruelty of nature I’m afraid. Enzymes are proteins. We eat them. They
die. Then their amino acids get made into human proteins we can use and bingo!,
they’ve become useful to us. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Another favourite line
is that juices “detox” the body. Nope, and that’s a definite. What detoxifies
your body are the lungs, liver and kidneys and they work around the clock doing
a fabulous job for eight or ten decades, with luck, providing you give them
good care. Detox anythings are a scam. Eating well is normal, leaving your body
to do its own detoxification and “cleansing”.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Drinking vs chewing<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Enjoy your homemade
juice but don’t make that the only way you get two fruits and five veggies
inside you. One clear benefit from eating fruit and veg the traditional way (ie
chewing) is that it takes longer than drinking. Chewing food takes time, and
taking time over food means that you are better able to control your appetite
and less likely to overeat. <o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Commercial juices from
the supermarket are likely to be devoid of fibre, possibly be more dilute than
comes out of your juicer, and won’t contain the love and flavour of your
homemade version. Fruit juices are generally 12% sugar (12g per 100mL), which
is the same as a regular soft drink, so it becomes a very easy way to drink
quite a few Calories as juice. Knocking back 300mL (10oz) of juice will give
you 145 Cals/600 kJs, about the same as eating three medium apples. The juice
won’t make much of dent in your appetite, eating three apples will.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What does it all mean?<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Juices and juicing can
be a neat way to get nutrients from fruit and vegetables, especially if you are
in a hurry. Juicing can also be a refreshing drink that you are confident is
“good for you”. Try and include the whole food where possible to avoid peeling.
For example, the <a href="http://www.sciencedirect.com/science/article/pii/S0308814699000990">peel of an apple</a> has 60-100% of its antioxidant flavonols. <o:p></o:p></span></div>
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<span style="font-family: Helvetica;">Just don’t rely on juicing
to get all your fruits and vegetables, and don’t think you have moved up to a
higher plane, because all those non-juicers who just chew their plant food will
be equally wholesome and well.</span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com3tag:blogger.com,1999:blog-8031250711791165868.post-14440910472079127752014-02-19T22:29:00.000-08:002014-02-19T22:29:11.290-08:00Should you wash mushrooms ?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvZ5fQ4yEsM2eo0Da3Zp1ZhX-A5yVWUk13SJssdwNw1Tet5oRZiky9e3BLzEKwGBFtuL6qdgkOpuub87g9QQOEQ9oyzkMf86hiwA_Gp777gl-4jT0Ls-QzsUY6qUr0emoWvxjVFN_XSRGt/s1600/Single+mushroom+Medium.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvZ5fQ4yEsM2eo0Da3Zp1ZhX-A5yVWUk13SJssdwNw1Tet5oRZiky9e3BLzEKwGBFtuL6qdgkOpuub87g9QQOEQ9oyzkMf86hiwA_Gp777gl-4jT0Ls-QzsUY6qUr0emoWvxjVFN_XSRGt/s1600/Single+mushroom+Medium.jpg" height="142" width="200" /></a></div>
<span style="font-family: Helvetica;">I have often read that you should never wash a
mushroom because it quickly absorbs water and you get squishy mushrooms. Yet
there are plenty of voices out there saying that you can wash a mushroom. I write
a lot as a consultant to the <a href="http://www.powerofmushrooms.com.au/health-nutrition/health-nutrition/">Australian mushroom industry</a>, so I needed to find the “truth”.</span><br />
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;">My kitchen became a laboratory. I plonked 150g (5 oz)
of whole button mushrooms in cold water and waited 5 minutes. With another lot
I waited 10 minutes. After being submerged in water for the designated time I
drained off the water and dried the mushrooms with a clean tea towel. Then I
re-weighed the mushrooms. After 5 minutes in water there was a gain of 4 grams
(2.6% gain) and 6 grams after 10 minutes (4% gain).<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;">Now, I imagine if you did wash your mushrooms to clean
off any residual ‘dirt’ you can do it in less than 5 minutes with 0% gain. The
mushrooms were then cooked and their brief swim didn’t affect the eating quality.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;">Then, I read that Robert Wolke, Professor of Chemistry
at the University of Pittsburgh had done the very same experiment about a
decade ago and found a 2.7% weight gain after soaking mushrooms for 5 minutes.
How’s that for brilliant, reproducible kitchen science?<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;">I should warn you that I did the very same experiment
with sliced mushrooms. Oh dear! They gained 27% of their weight in water within
5 minutes. Still edible after cooking, but not so good. Why the difference? The
sliced mushroom have their inside flesh exposed and this is the part that
absorbs water quickly. The “skin” of the whole mushroom is essentially
impervious to water as you would expect from a food designed to grow in rain,
fog and dew. In fact, the extra weight gained with the whole mushroom might be
because I didn’t dry off all the external water.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;">Of course, you could just brush any visible dirt from
a mushroom. I wasn’t suggesting that you need to wash them. Anyway, now you
know the truth too. You can give your mushrooms a quick rinse before cooking.
Trust us. Quote us. Robert and I are scientists.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;">Reference:<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;">Wolke RL. <a href="http://www.amazon.com/What-Einstein-Told-His-Cook/dp/0393329429/ref=sr_1_1?ie=UTF8&qid=1392795092&sr=8-1&keywords=what+einstein+told+his+cook">What Einstein Told His Cook</a>. WW Norton & Co. 2002 (p268)<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjztfxRRgChB1RNgV2FeN6_BVBrYWABTUGJjvkP0Qe1jmWOWVmJbfC0KfnTTQ4O9k1Ui_26yG4YIgomMg-1vAFYfwzkjkWUhJcCoU_oc4QWBeU0oXYfvXbKKcNOG2Du0ySlh3wOaImf736/s1600/Single+sliced+Medium.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjztfxRRgChB1RNgV2FeN6_BVBrYWABTUGJjvkP0Qe1jmWOWVmJbfC0KfnTTQ4O9k1Ui_26yG4YIgomMg-1vAFYfwzkjkWUhJcCoU_oc4QWBeU0oXYfvXbKKcNOG2Du0ySlh3wOaImf736/s1600/Single+sliced+Medium.jpg" height="167" width="200" /></a></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com1tag:blogger.com,1999:blog-8031250711791165868.post-85332131933114292532014-01-14T22:59:00.001-08:002014-01-14T22:59:43.906-08:00Multivitamin supplements<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwKEfDciGl3iKISVu1QJYKphF0daitUy9vUeR55FIdXR2984GnymIkPY_xpl73g1r7IeHJbpmV1uszmY2czSks9_qv38Cpme9G3n9g7y5bSENNZL6n9z9LZMY_i28sN3qrzfTuxGnYOYZ2/s1600/Vitamin+suppl+Medium+copy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwKEfDciGl3iKISVu1QJYKphF0daitUy9vUeR55FIdXR2984GnymIkPY_xpl73g1r7IeHJbpmV1uszmY2czSks9_qv38Cpme9G3n9g7y5bSENNZL6n9z9LZMY_i28sN3qrzfTuxGnYOYZ2/s320/Vitamin+suppl+Medium+copy.jpg" width="320" /></a></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Give a talk on any
aspect of nutrition and there is a good chance that you will be asked “Should I
take a vitamin supplement?” A realistic answer would be: “If you are here at a
presentation on nutrition, then there is a good chance that you eat well and
are least likely to need any supplement.” But that’s not what people want to
hear, because a supplement is seen as taking control of your own health.<o:p></o:p></span></div>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Literature review<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">A review of all the
literature published from 2005-2012 on vitamin and mineral supplements has
looked at their ability to influence heart disease and cancer, either of which conditions
are likely to be on your death certificate if you live a long and fruitful
life, remembering that you can’t die of birthdays, wisdom and experience
(formerly known as old age). They looked at virtually all the vitamins, along
with the minerals calcium, iron, magnesium and selenium.<o:p></o:p></span></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><o:p> </o:p></span><span style="font-family: Helvetica;"> </span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">No effect on heart disease<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Multivitamins don’t
appear to have any effect on the risk of heart disease, although there might be
a slightly lower risk of cancer but that was a borderline result.</span><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;">
However, there was no overall effect on mortality from all causes over the
period of each study. Even when looking at combinations of nutrients the
results were very inconsistent. One selenium study showed a lower risk of
cancer while another didn’t, and as there were only two good studies on
selenium, which result do you want to believe?<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Beta-carotene kills smokers quicker<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Six trials on
beta-carotene showed no effect on the risk of heart disease or cancer, unless
you are a smoker or asbestos worker, then beta-carotene supplements increase
your risk of lung cancer. This result has received lots of attention in the
past as it appears that beta-carotene accelerates the proliferation of existing
lung cancer cells.</span><span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What might be better than a multivitamin?<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">This is not the first
review that has concluded that there is no consistent evidence that vitamin and
mineral supplements do not lower the risk of cancer or heart disease, nor
reduces the risk of early death. It follows at least 10 others, including some
on antioxidant supplements, with the same conclusion. Thankfully, there was no
evidence of harm either.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The authors state that
one reason for the disappointing effect of multivitamins might be that:
“physiologic systems affected by vitamins and other antioxidant supplements are
so complex that the effects of supplementing with only 1 or 2 components is
generally ineffective or actually does harm.” <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">My biased take on this
is that there may be a lot more than vitamins and minerals helping to reduce
disease risk, like the many thousands of other bioactive compounds found in
food, so eat good quality food. Well, someone had to say it.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Of course supplements
do have their place, such as folate taken before and during pregnancy to lower
the risk of having a child with spinal deformities.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What does it all mean?<o:p></o:p></span></b></div>
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<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">These studies were done
in people who were otherwise well, in other words they may not have got the
kind of benefit from a supplement as someone who was sick, ate poorly or sleeping
under a bridge each night. So, the studies didn’t include people who were
nutrient deficient (eg iron deficiency anaemia) who would clearly benefit from
a suitable supplement. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Virtually all the
studies were run over 10 years or less, and very few included women. As you
know, studying humans is expensive so we rarely see studies over 3-4 decades.
Maybe there is a long-term benefit for taking supplements over half a century,
who knows?<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Whether you should take
a multivitamin supplement or not is your choice. Just don’t expect too much
from them, certainly not the benefits you will get from eating well, being fit,
hugging the kids, donating to charity, reading a good book and (insert your favourite
safe, inexpensive, endorphin-liberating and legal past-time here).<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Reference:<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Fortmann SP et al. Annals
of Internal Medicine <a href="http://annals.org/article.aspx?articleid=1767855">2013; 159 (12): 824-834</a><o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com3tag:blogger.com,1999:blog-8031250711791165868.post-38919619168476335992013-12-09T18:45:00.000-08:002013-12-09T18:45:02.666-08:00The "discovery" of vitamin A<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMx6Hb4woOutaBrRk7uISr6hIrNDXXtbTqmzsvTU38-ktBQzQXGLN2vomuhBKE258Xd4TzZ90DqHk7mF1uGWTxQSOfGK_hZDGBxefkc5LmOE3jPuya7G4uqNlXjGnXODHipHR8dS1kpTWe/s1600/Milk.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMx6Hb4woOutaBrRk7uISr6hIrNDXXtbTqmzsvTU38-ktBQzQXGLN2vomuhBKE258Xd4TzZ90DqHk7mF1uGWTxQSOfGK_hZDGBxefkc5LmOE3jPuya7G4uqNlXjGnXODHipHR8dS1kpTWe/s320/Milk.gif" width="106" /></a></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">It is easy to think
that one person discovered a vitamin on a Thursday just before lunch. It makes
history so much easier to re-tell. In the case of vitamin A, the process of
discovery spanned 130 years, starting in 1816 when a French physiologist
Francois Magendie fed dogs a poor diet and found they died in a similar fashion
as malnourished infants, and ending with its manufacture in 1946.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Milk gave the clue<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Through a series of
experiments in the late 19<sup>th</sup> century it was clear that milk
contained something that was important to life. Giving animals the separate
components of milk – lactose, protein, fat and salts – could not sustain life,
yet whole milk could. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">This was the time when
the dogma dictated that life needed only protein, fats and carbohydrates, and
some minerals like iron, so finding there was more to nutrition and life was
surprising. What was this mystical component in milk?<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;"><o:p> </o:p></span><span style="font-family: Helvetica;"> </span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Dietetic factors<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Biochemist Frederick
Hopkins in 1906 proposed that there were “unsuspected dietetic factors” in food
that accounted for conditions such as scurvy and rickets. We now know they were
caused by a lack of vitamins C and D respectively.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">At this time it was
also assumed that all fats were the same, yet different fats had a different
ability to support life. If animals were given the fat extracted from eggs or
milk, or simply as butter, they lived but if the fat came only from lard or
olive oil they died. The fat-soluble substance in butter and egg yolk actually
contained vitamins A, D and E, all of which were yet to be identified.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;">Then things began to fall into place and clever people
started finding a range of vitamins. Hopkins was awarded the Nobel prize in
1929 (along with Christiaan Eijkman) for “the discovery of the vitamins”, and in
his acceptance speech he acknowledged the work of those who went before.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Scientists behaving badly<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Then the bunfight
began. Elmer McCollum from the University of Wisconsin claimed that he had
discovered vitamin A in 1913 because he had worked out it was a fat-soluble
compound, despite others having determined that fact in the preceding 20 years.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;">McCollum would continue to claim that he was the one
to find vitamin A, yet was unable to get any backers. He attacked rivals,
sabotaged research, stole colleagues research notebooks, so it was no surprise
that he wasn’t nominated for a Nobel Prize. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-size: 12.0pt;">It took until 1937 before we knew the structure of
vitamin A and until 1946 before it was first manufactured, completing the
process of discovery.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Vitamin A not the first vitamin<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">You would assume that
vitamin A was the first vitamin found, then isolated in a laboratory and
declared to the world. Not so. That was vitamin B, now known as vitamin B1 or
thiamine, first isolated in 1912 by Casimir Funk who said that thiamine was a
“vital amine” and coined the term “vitamine”. Now both vitamine and thiamine
have lost that last “e”. As long time readers will know, <a href="http://glenn-glenncardwell.blogspot.com.au/2010/10/popeye-didnt-eat-spinach-for-iron.html">Popeye consumed spinach</a> for its vitamin A content, not for its iron. Well, for
the beta-carotene content really, but back in 1932 we didn’t know that
beta-carotene became vitamin A in the body.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">During the second half
of the 20<sup>th</sup> century, vitamins were given almost god-like status,
with most of the claims and beliefs being disproven. We were swallowing
mountains of vitamin C in the hope it stopped the common cold (it didn’t), and
we hoped a multivitamin would reduce stress and perk us up (not that easy,
sorry). OK, the B vitamin folate as a supplement for expectant Mums can help
reduce the risk of spinal deformities in the foetus, so it wasn’t all bad news.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">What does it all mean?<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; mso-ansi-language: EN-AU; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">The science of vitamins
is a very young science and there is much more to discover. Although small
amounts of vitamins are needed to avoid disease, we are not clear on the amount
needed to prolong life or prevent a disease. One genuine concern is that although
vitamins are considered “natural” we love to take them in amounts not found in
nature. Could years of taking vitamin supplements become a health problem in
the future? There is some evidence that says “Yes” and other evidence that says
“No problem”. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Reference:<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: Helvetica; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 12.0pt;">Semba RD. On the
‘discovery’ of vitamin A. Annals of Nutrition & Metabolism 2012; 61:
192-198<o:p></o:p></span></div>
Glenn Cardwellhttp://www.blogger.com/profile/04646356030768251216noreply@blogger.com0