Yoga, Making Informed Food Choices

Bob Crowther promotes Michael Pollan's book, Food Rules.

Evidence linking the 'Western diet' to compromised health and various forms of disease (among others, obesity, diabetes, cardiovascular, cancer) continues to grow.

Despite the activities of various health care specialists (including those in medicine, nutrition and research), poor nutrition habits are common throughout our nation.

Articles and books have commented on examples of the many failures to reverse alarming and unhealthy eating choices of individuals [think of the current levels of obesity and diabetes].

It has become obvious government promoted food policies have not been effective for decades.

As Michael Moss has documented in his 2013 book, Salt Sugar Fat, how and what we currently consume as food has dramatically changed during the past sixty years. 

What steps can be taken to reverse these trends? 

At the individual level, how is one to make practical food choices daily?

Michael Pollan, Food Rules

A refreshing and valuable contribution addressing this topic was made over four years ago by Michael Pollan in his 2009 book, Food Rules: An Eater's Manual (Penguin) - distilling years of his research, these rules are tools accessible to the public for making personal decisions.

Ways To Eat Food
An Enjoyable Discovery

Pollan, a noted journalist and author interested in all matters related to food, wrote his 140 page book utilizing input after consultations with a diverse community: in his words, "folklorists and anthropologists, doctors, nurses, nutritionists, and dietitians" along with "mothers, grandmothers and great-grandmothers" as well as the public (readers, contacts at conferences, online) to assemble these "broad guidelines" (= "personal policies").

His brief yet informative comments to embrace cultural food traditions have been obscured by the ongoing debates about food and nutrition history, science and competing ideas of individual personalities within different disciplines (medical, government, industrial) with interests that often appear to be in conflict with the health of our population. 

My brief comments below highlight some of his perspectives and shared wisdom on making personal food choices.

Pollan's basic message, in his words: "Eat food. Not too much. Mostly plants" - initially appeared in another of his publications (In Defense Of Food) published in 2008.

In Food Rules, Pollan has organized his thoughts under three main headings:

• What should I eat? (Eat food)
• What kind of food should I eat? (Mostly plants)
• How should I eat? (Not too much) 

The emphasis of the 21 statements and accompanying brief paragraph for each under the first section is on eating food and not "highly processed concoctions."

We are reminded "Don't eat anything your great-grandmother wouldn't recognize as food."

Among the authors statements: "Avoid food products  

• containing ingredients that no ordinary human would keep in the pantry"
• that contain high-fructose corn syrup"
• that have some form of sugar (or sweetner) listed among the top three ingredients"
• that contain more than five ingredients"
• containing ingredients that a third-grader cannot pronounce"

Readers are encouraged to "eat only foods  

• that will eventually rot"
• that have been cooked by humans"  

"If it came from a plant, eat it, if it was made in a plant, don't."

The author reminds readers "Its not food 

• if it arrived through a car window"
• if it's called by the same name in every language (Think Big Mac, Cheetos, or Pringles)"

The second section lists 22 statements and comments directed to answer Pollan's question, What kinds of foods I should eat?   Individuals are encouraged to "Eat 

• mostly plants, especially leaves"
• your colors"
• animals that have themselves eaten well"
• like an omnivore"
• well grown food from healthy soil"
• some foods that have been predigested by bacteria and fungi"
• sweet foods as you find them in nature"
• all the junk food you want as long as you cook it yourself"
• more like the French. Or the Japanese. Or the Italians. Or the Greeks."

There is value in following food traditions. 

One is encouraged to "Regard nontraditional foods with skepticism", to "Favor the kinds of oil and grains that have traditionally been stone ground" and  to "Treat meat as a flavoring or special occasion food."

Remember: "Eating what stands on one leg [mushroom and plant foods] is better than eating what stands on two legs [fowl]which is better than eating what stands on four legs [cows, pigs and other mammals]". Also: "Don't overlook the oily little fishes."

What should i eat? comprises the focus of the third section - 21 rules and additional thoughts about manners and culture as one attempts to define how to establish daily food habits.

Pollan acknowledges healthy food cost more: "Pay more, eat less."

Among his suggestions: "Eat 

• ... less" 
• when you are hungry, not when you are bored"
• slowly"
• meals"

Eating is a social process.

We are advised to "Try not to eat alone" and to "Do all your eating at a table" keeping in mind the following: "The banquet is in the first bite."

It is important to "Consult your gut", to "Serve a proper portion", "Don't go back for seconds", to "Buy smaller plates and dishes" and to "Cook."

One is encouraged: "Don't get your fuel from the same place your car does."

Pollan recognizes human nature. Readers should "Treat treats as treats" and to "Break the rules once in a while." 

Contact

Bob Crowther

774-272-5760

bob@bobcrowther.com

Treat yourself. Read this book, become better informed and healthier. Take the opportunity to explore the many issues underlying the 64 Food Rules in more detail. 

Acknowledgment is given to the author Michael Pollan - his words as written are cited as they appeared in his book.

#Yoga And Nutrition # Food Rules  # Michael Pollan # Nutrition Guidelines #Yoga With Bob Crowther

Yoga, Linking Sugars To Body Fat

Bob Crowther notes the increase of added sugars, high fructose corn syrup in our foods contributes to fat storage, weight gain for many individuals. 

High consumption of simple and complex carbohydrates (sugars, starches) in our foods can pose serious health concerns to the public.

In recent years we have witnessed our highest national levels of obesity and diabetes.

Informative
 Readable Account

Contributing to this alarming situation is the presence of added sugars in processed foods.

Details about these carbohydrates may or may not be documented on food labels and likely not in a manner appreciated or fully understood by consumers (for example, percentage of calories contributed by each).

Why should you be concerned about these added sugars? 

Individually or in combination, these carbohydrates are rapidly metabolized and enter the blood as glucose and may sustain insulin levels secreted from the pancreas.

One outcome from this insulin involving the kidneys can result in elevated high blood pressure. 

Research on carbohydrate metabolism in animal models and humans have established high carbohydrate diets, not those comprised of high fats, are responsible for insulin resistance (failure of muscle, liver and other cells from responding to insulin to remove glucose from the blood into these cells).

HFCS

Unlike glucose, investigators have known the sugar fructose, a component of sucrose (table sugar) that makes it sweet. 

Since the late 1970's, when high fructose corn syrup (HFCS) was first manufactured, HFCS has become a major and increasing health concern to the public: the level of fructose in this concentrated form is elevated to 55%.

HFCS's are mostly metabolized in the liver to form fat and store it within fat cells throughout the body (as triglycerides).

Fructose also can lead to the damaging consequences from advanced glycation end products (AGEs) i recently noted in comments about wheat health concerns and contribute to fructose induced insulin resistance to block glucose metabolism in the liver. 

The eventual distribution of total body fat including its accumulation in visceral locations including the liver and muscle has led to overweight and obese conditions with known associated health risk factors [consider the disease known as Metabolic Syndrome]. 

Yet,  despite investigative reporting evaluating historical and contemporary documents about carbohydrate and fat metabolism, a disturbing picture of denial persists within the scientific community and among many influential medical organizations and various government agencies overseeing our nation's health and nutritional policies [see Taubes]. 

Compounding our problems associated with government agencies promoting high carbohydrate diets  for decades (consider earlier Food Pyramids, current My Plate guidelines) have been the ongoing roles of the Food Industry : adding sugars to foods and marketing these under different names at addictive levels [note Moss chapter on Sugar].

Sugars are identified by a chemical name ending in "-ose" - those on food labels that may be familiar include the following: dextrose, fructose, galactose, glucose, high fructose corn syrup, maltose, saccharose, sucrose and xylose.

Sources of Added Sugars

The major food companies have added many compounds to its products that have increased their sugar content -  i have identified some of these under different categories [see Lustig, p. 196]:

• juices [cane crystals, evaporated cane, fruit, fruit concentrate]

• sugars [barbados, beet, brown, cane, castor, confectioner's, date, icing, muscovado, organic raw,  raw]

• syrup [agave, brow-rice, buttered, corn, corn solids, carob, golden, malt, maple, refiner's, rice, sorghum]

• miscellaneous [agave nectar, caramel, dextran, honey, maltodexrin, molasses]

Most of the above list contain fructose - as noted, placing greater demands on the liver and contributing to fat formation, its storage and other health concerns.

Unfortunately, the United States Department of Agriculture (USDA) continues to spend far less money to promote healthy foods compared to the billions directed by the food industry promoting processed 'junk' foods containing added sugars - in a way that is not transparent to the public. 

The absence of any daily recommended values on food labels for sugars is also noteworthy and warrants further consideration and discussion.

Why should you be concerned about these added sugars?

For many individuals higher sugar (glucose) levels means elevated insulin secretion that over time can lead to insulin resistance - as noted, possibly to muscle and liver tissue not responding to insulin levels, leading to diabetes and increasing the formation of fat deposits in both.

What Can Be Done?

Among other choices, adding protein (lean meats, fish, poultry) and fats (eggs, cheese, nuts, seeds) to ones daily diet may be appropriate for many individuals.

Adjusting the amount and types of carbohydrates consumed daily also can have a huge impact on your short and long term health.

Seek out complex carbohydrates from natural sources. Vegetables and fruits with relatively low fructose also containing fiber (known to decrease rate of glucose absorption to blood) would be a better choice than eating the refined flours present in breads, cereals and pasta. 

Reducing, eliminating and/or replacing liquids (sugars in soda, fruit juices and beer) and complex starch foods (corn, rice and potatoes) would minimize the impact of insulin spikes or sustained insulin levels.

Significantly, search for medical and nutritional professionals open to discuss your concerns about the impact of hidden added sugars within foods.

References: Gary Taubes [Why We Get Fat, 2010], Robert Lustig, MD [Fat Chance, 2012], Michael Moss [Salt Sugar Fat, 2013]

#GaryTaubes #Insulin #Obesity #WhyWeGetFat #YogaAndNutrition

Yoga, Sodium (Salt) Under Review

Bob Crowther considers various issues, concerns associated with sodium consumption. 

Sodium was in the news during 2013. 

Important publications and recommendations were communicated to the public about sodium, high blood pressure and daily recommended levels from food consumption.

Decades of conventional practice and targets were significantly updated in treating high blood pressure for an estimated 7.4 million people 

[see The Journal of the American Medical Association].

New hypertension treatment guidelines were released last month by a committee of 17 academics.

They suggested no medication was required for individuals, 60 and over, with a systolic blood pressure of 150 or lower, a diastolic pressure of 90 and below.

This was a change from the previously recognized measurements of 140/90. 

[for details and commentaries including critics, see the New York Times articles, December 18, 2013].

Independent of blood pressure, sodium is of biological and medical interest for other reasons related to its daily consumption in foods and numerous forms including table salt (sodium chloride).

Sodium is a mineral -  among the inorganic elements [not made from living systems]that make up about 5% of our total body weight and are essential components of chemical reactions throughout the body.

Important biological functions of sodium (and potassium) include:

• involved in water and electrolyte balance
• muscle contraction
• membrane permeability; nerve impulse
• role in blood pressure 

In 1986 The American Heart Association recommended a daily maximum amount of sodium at approximately 3,000 milligrams (mg) - about a teaspoon of salt. 

By 2005, guidelines suggested a daily limit to 2,300 mg per day.

Despite these suggested figures, nutritionists estimate our Western culture diet exceeds an average of 4,500 mg per day for individuals.

Ongoing discussions and warnings about safe levels of sodium were addressed by the National Institutes of Health and led to revised dietary guidelines during 2010.

Commentary from one discussion panel encouraged further reduction of sodium consumption limits daily to 1,500 mg/day but were suspect and challenged. 

A controversy has ensued about how much salt should be consumed and considered safe in the print and digital media.

Further attention to our national conversation about sodium and salt occurred during 2013 with the publication of the Michael Moss book: Salt Sugar Fat.

 [read his discussions with food scientists studying infants to fruit flies to understand the genes and cell mechanisms underlying our human sense of salt throughout the body].

Moss investigated the relationship of salt within the Food Industry. 

He reports on a 1991 study documenting sodium in processed foods accounting for greater than 75% being consumed by the public - a consequence attributed to less home cooking from the past. 

Among his stories: evidence of our excessive salt consumption, ten to twenty the daily minimum amount the body requires (for an adult older than 18, about 500 mg) ... a stunning 5,400 mg sodium in the Hungry Man microwavable roast turkey dinner.

At the request of the Centers for Disease Control and Prevention (CDC), a committee of the Institute Of Medicine reviewed and assessed the study designs, methodological approaches and conclusions about studies on sodium intake and their link to health outcomes in the general population.

In May, 2013, their findings and recommendation were published: Sodium Intake in Populations   Assessment of Evidence.

Institute of Medicine
May 2013 Report

This group suggested daily sodium recommendations including the following: 

• maintain current level of 2,300 mg for most individuals

• evidence to lower sodium levels to 1,500 mg or lower were not supported for individuals 51 and over, African Americans of all ages or for diabetics, those with high blood pressure and kidney disease

• further research is warranted to evaluate long term benefits of decreased sodium levels

Learn More About Sodium 

The Mayo Clinic website provides several good articles on sodium and on how to make better informed food choices. 

The Harvard Health Publication [dealing with salt and blood pressure]also is a useful resource to consult.

Consumers are encouraged to pay more attention to limit their sources of sodium - aside from table salt, soups, ketchup, olives, soy sauce, Worcestershire sauce,  deli meats, canned vegetables, pasta sauces and all prepared meals should be carefully reviewed.

Read Food Labels. 

Amounts of sodium in processed foods are often high and listed by other names: for example, sodium bicarbonate, sodium citrate, sodium nitrite, sodium phosphate and monosodium glutamate [MSG].

Estimates of natural sodium in foods is about 12%. 

Consider the DASH [= 'Dietary Approaches to Stop Hypertension'] diet - consume fruits, vegetables , nuts fish, lean meats, poultry, beans and whole grains. 

Males and females are encouraged to ask questions about their specific sodium requirements. 

Individual medical situations will inform how to deal with daily sodium requirements: too much and too little sodium are to be avoided as they can have negative health consequences.

Speak with your doctor. Obtain greater clarification. 

Determine if alternatives to drug treatment options exist and are appropriate for you.

#HighBloodPressure #Hypertension  #Sodium  #YogaAndNutrition

Yoga, Wheat Health Concerns

Bob Crowther highlights issues about wheat discussed in recent books (Wheat Belly, Grain Brain).

Wheat risks have been the subject of articles and books published during the past several years and have generated public interest and discussion among academic and medical communities.

Perhaps surprising to many, long established whole grain wheat health benefits promoted by  Big Food, Big Pharma along with government agencies (USDA) and medical institutions are being openly challenged with international data from basic research and clinical observations.

William Davis, MD, cardiologist and author of Wheat Belly  (2011) and David Perlmutter, neurologist, nutritionist and author of Grain Brain (2103) are two authors among others whom have taken a prominent role in the debate on wheat health concerns.

Read About Wheat Risks To Health

Assertions made against wheat by Davis, Perlmutter and other physicians have been challenged by the different industries - the ongoing debate likely will help to clarify the scientific claims and health impacts being alleged. 

Mainstream medical institutions including the Mayo Clinic continue to support wheat grain.

Part of this wheat issue is related to challenges made against conventional nutritional practices emphasizing a low-fat, high-carbohydrate diet that seemingly have ignored the research data and the epidemics of diabetes and obesity since the announcement of policies during 1992 and 1994. [see Perlmutter book, p. 89]

Both authors comment on how ancestral wheat (einkornn) no longer is the form of wheat consumed today in either appearance and nutritional value.

Wheat consumed presently bears little genetic relationship with einkornn as a consequence of genetic manipulations [crossbreeding and hybridization].

 Among wheat risks mentioned by these and other authors are the following:

• contains complex carbohydrate (amylopectin A): has a high glycemic index and is source of inflammation and glycation (see below)

• many gluten proteins cross the blood-brain barrier and contribute to brain neuropathies 

• contains an appetite stimulator (gliadin protein) acting as a "weak opiate"that binds to brain region; this compound can be blocked by opiate-blocking drugs

Dr. Davis also notes gluten-free products have 'junk carbohydrates' - cornstarch, rice starch, potato starch, tapioca starch - which all elevate blood sugar levels, leading to insulin resistance and deposition of visceral fat to muscle and liver [medically recognized as dangerous]. 

Wheat consumption contributes to inflammation - in particular, to a process known as glycation: where high blood sugar levels in blood bind to and modify the structure of amino acids, proteins and fats. 

These complexes accumulate, can form polymers and interfere with biological functions. 

[see Davis for more details about the two forms of AGEs: endogenous and exogenous, p. 140] 

Consequences of Advanced Glycation End products [AGEs] are observed in many organs including blood hemoglobin (A1C assay) and skin (wrinkles, loss of elasticity). 

Diabetics may experience feet and retinal neuropathies and kidney diseases while atherosclerosis (stiff arteries), cataracts (clouding of the eye lens), dementia (compromised brain neural connections) and arthritis (joint cartilage) are among other medical conditions experienced by both genders.

AGEs become associated with other damaging processes: oxidation and free radical formation along with inflammatory responses [including cytokine production] [see books for details].

I will continue to make further changes to my daily choices by consuming other grains/seeds (including flaxseed, amaranth, quinoa, chia, millet, sorghum, brown rice, oats in limited quantity) and to eat vegetables, seeds, raw nuts, some fruit, meat, fish, eggs, some cheese, some legumes and 'good' oils. 

Explore alternatives to high carbohydrate foods with high glycemic levels.

Ask questions. Educate yourself. 

Make better and more informed food choices for short and long term health benefits. 

# AGEs  # Glycation # Inflammation # Wheat Health Risks # Wheat Belly (book) # Grain Brain (book) #Yoga And Nutrition