BETTER MOBILITY WITH GOOD NUTRITION
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| Variation Of "Spiderman" In THE YOGA LOFT PHOTO BY PATTY TREMBLAY Effective Asana To Prepare For Other Movements (Upavistha, Compass Pose, Forwards Splits) Demonstrating Whole Body Joint Mobility & Lengthening Of Muscle and Connective Tissues Limitations Raising Torso to Upright Position ACKNOWLEDGING YOGA & NUTRITION CONTRIBUTIONS OF RAY HOYT |
MY CURRENT
&
STILL EVOLVING NUTRITION CHOICES
Mostly Organic Selections
&
STILL EVOLVING NUTRITION CHOICES
Mostly Organic Selections
Meals I have prepared daily during the past two months have included the following ingredients among others in various combinations, at times enjoyed raw or heated with olive and avocado oils:
- Broccoli, brussel sprouts, dried and frozen mushroom species, leek, onion, red & yellow peppers, green and yellow beans, rainbow carrots, avocado, sauerkraut, squash (butternut, yellow), baby zucchini, cherry tomatoes
- Blueberries, raspberries, blackberries, apple varieties, goji berries, medjool dates, pitted dates
- Grains have been eaten in different forms: as Ezekiel cereal, different compositions of granola, muesli, grain and seed blends
- Lentils, and over ten types of beans including black, adzuki plus occasional thin bread slices (quinoa organic amaranth + quinoa, protein)
- Mixed raw nuts (almonds, brazil nuts, cashews, hazel nuts, pecans, peanuts, walnuts), seeds (chia, flax, hemp, pepitas, sunflower) along with cocoa nibs, at times dark chocolate with high cocoa content ... also have eaten natural peanut butter at times
- Spices including basil, ground cinnamon, ground ginger, oregano, parsley, rosemary, rubbed sage, thyme leaves, ground turmeric
- Dairy consumption was limited to an organic egg at one time, infrequent addition of some cheese (teaspoon) to a meal of mixed vegetables
- Wild salmon (teaspoons at one time), sardines and frozen sea scallops along with vegetables
- The limited, infrequent meat consumed - usually only one or two teaspoons added to vegetables - have included grass fed bison, organic chicken, turkey preparations
- Water, coffee and/or tea with no added sugar, dairy were enjoyed with my meals; one bottle of Kombucha but no wine, beer or hard alcohols ... infrequent drinks (chocolate mocha) or a pastry were available at the Booklovers Gourmet in Webster, MA
FOOD RULES (Michael Pollan, 2009)
Eat Real Food, Mostly Plants, In Small Amounts
Eat Real Food, Mostly Plants, In Small Amounts
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| CONCISE 64 GUIDELINES A GEM! |
Authors also informing my food choices:
- Investigative reporting by Michael Moss that led to the publication of Salt Sugar Fat (2014)
- Mark Hyman's clinical experiences with nutrition for 35 years contributed to the value of his 2018 book: FOOD WHAT HECK SHOULD I EAT? This informative, accessible resource is reader-friendly: a well organized presentation about our different food categories, providing useful consumer guidelines, available healthy options.
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This author, book was introduced in my March 28, 2018 yoga blog.
Hyman identified what we know, what we do not know about 12 different food categories - noting health & safety considerations, presenting useful options for public consideration.
Having been educated further on making more informed, healthy food choices by Pollan, Moss, Hyman and other authors over many years, it was encouraging to have the opportunity to read David L. Katz writing about known food truths and identifying perceived lies, seeking in his words "the whole truth".
I mentioned Dr. Katz, his most recent book in my January 28, 2019 post - the author being a subject of conversation with a friend attending a Primary Care Physician Convention in Boston.
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THE TRUTH ABOUT FOOD
Why pandas eat bamboo, and people get bamboozled
Why pandas eat bamboo, and people get bamboozled
I have highlighted various sources (his education & research, interactions with colleagues and vast publications from many authors with diverse backgrounds) that collectively have influenced the author's perspectives about the distortions, misrepresentations, fallacies, lies and a/the truth re: food, nutrition and related subjects he writes about - at times quoting at length his own words.
My approach in expanding on the original TABLE OF CONTENTS was deemed necessary (1) to better identify, communicate the diverse, interesting and informative topics included in a book of 752 pages lacking an INDEX.
EMPHASIS OF BOOK (691)
"The particular emphasis of this book is mostly on the truths that directly address the scourges of chronic disease and premature death in developed countries that have good choices but routinely make bad ones"
Katz continues: Calling the book "the truth about food relevant to the burdens of chronic disease and premature death in developed countries that have good choices but routinely make bad ones" seemed rather inelegant to both me, and my publisher. So, "the truth about food" is a proxy for that."
" ... the whole truth about food is a global truth, spanning deficiency and excess, choices and choicelessness."
ABOUT THE AUTHOR
Notable Selections:
Katz has: "(1) relied on good, unbiased methods to defend against the biases of researchers alike;
(2) always required that funders defer study management and interpretation entirely to the research team;
(3) always required the right to publish the results, whether favorable to the funder or not; and
(4) limited our studies to those of genuine interest to us for reasons we could express and defend clearly."
Sources Of Funding (578)
Katz has received financial support from "federal agencies, not-for-profit foundations, and industry"
"We- the researchers- and the funders, too, have been "biased" every time. We have never run a study without caring about the outcome, and wanting a particular outcome is bias."
Katz on "What Science is for" (579 - 580)
"Science is where knowledge extends, not where it begins."
"Science is a method, a set of tools, and the most powerful we know, for answering hard questions that do not yield to casual observation and common experience."
"Science for all its marvels, depends on sense" ... "the global consensus of experts ... rely on" [science and sense]
Katz cites Tom Nichols multiple times (73, 86, 95, 476) emphasizing the importance of expertise when addressing nutrition, food topics
What Katz Eats (108 -109)
Author's Ideal Nutrition
(679 -680)
Katz expands on Micheal Pollan "food, not too much, mostly plants" and offers what seems to him "a quite good, working definition of "best diet for health"":
Other Factors
Informing Author's Nutrition Viewpoints
(Longevity, Environment, Doubt)
Longevity Related To Nutrition (659)
THE BLUE ZONES
Bertrand Russel Quote (13, 670)
Notable Selections:
- MD from Albert Einstein College Of Medicine (1988)
- MPH from the Yale University of Public Health (1993)
- Residency training in Internal Medicine, Preventive Medicine/Public Health
- Founding Director of Yale-Griffin Prevention Research Center
- Author of 15 books, ~ 200 articles, Textbook Chapters including Nutrition In Clinical Practice, 3rd Edition
- Radio, TV Appearances, Accomplished Conference Speaker
- Founder/President of the TrueHealthInitiative
Katz has: "(1) relied on good, unbiased methods to defend against the biases of researchers alike;
(2) always required that funders defer study management and interpretation entirely to the research team;
(3) always required the right to publish the results, whether favorable to the funder or not; and
(4) limited our studies to those of genuine interest to us for reasons we could express and defend clearly."
Sources Of Funding (578)
Katz has received financial support from "federal agencies, not-for-profit foundations, and industry"
"We- the researchers- and the funders, too, have been "biased" every time. We have never run a study without caring about the outcome, and wanting a particular outcome is bias."
Katz on "What Science is for" (579 - 580)
"Science is where knowledge extends, not where it begins."
"Science is a method, a set of tools, and the most powerful we know, for answering hard questions that do not yield to casual observation and common experience."
"Science for all its marvels, depends on sense" ... "the global consensus of experts ... rely on" [science and sense]
Katz cites Tom Nichols multiple times (73, 86, 95, 476) emphasizing the importance of expertise when addressing nutrition, food topics
The author notes "that most physicians are still very, poorly trained in nutrition. But The 'MD' after one's name tends to convince others, and maybe even one's self, that you are an expert in all matters of health. ... doctors with no expertise in nutrition are all too often willing to offer expert opinion."
The author acknowledges (598):
"Sure, experts can be wrong. And, it's even possible that the global consensus of experts can be wrong, although that's relatively rare in science. And it might even be possible for experts to be "all wrong," although that's vanishingly unlikely, since it's hard to become an expert without actually knowing something, and experts, in general, allow for uncertainty every step of the way."
"... I am not a "vegan" per se. My diet is vegan on many days, and it is made up of wholesome, whole plant foods- vegetables, fruits, whole grains, beans, lentils, nuts, seeds and plain water ... I do not eat mammals at all ... I do ... include some animal foods in my diet.
My wife's *French Mediterranean-inspired cuisine ... makes selective use of cheese, and an occasional use of plain yogurt ... I eat a bit of both ... [cheese consumption has] shifted from bovine sources to goat and sheep in deference to the environmental and ethical issues in the mix.
I eat poultry rarely and reluctantly. ... it is locally sourced, organic, and the birds lived in a free-ranging, cage-free life. Eggs occupy a small place in my diet ... selection to free-roaming, cage-free, well treated, local birds.
... I eat less fish than I used to ... we are very careful about sustainable sourcing. I eat seafood ... careful about the sourcing ...
So, I am not a vegan. But all my sympathies are."
* See pp. 701 - 703 + RECIPES (706 -735)
NOTE: The author provides brief comments, variations of what to eat in different sections of the book (15, 314, 330 - 331, 360, 442, 678)
My wife's *French Mediterranean-inspired cuisine ... makes selective use of cheese, and an occasional use of plain yogurt ... I eat a bit of both ... [cheese consumption has] shifted from bovine sources to goat and sheep in deference to the environmental and ethical issues in the mix.
I eat poultry rarely and reluctantly. ... it is locally sourced, organic, and the birds lived in a free-ranging, cage-free life. Eggs occupy a small place in my diet ... selection to free-roaming, cage-free, well treated, local birds.
... I eat less fish than I used to ... we are very careful about sustainable sourcing. I eat seafood ... careful about the sourcing ...
So, I am not a vegan. But all my sympathies are."
* See pp. 701 - 703 + RECIPES (706 -735)
NOTE: The author provides brief comments, variations of what to eat in different sections of the book (15, 314, 330 - 331, 360, 442, 678)
Author's Ideal Nutrition
(679 -680)
Katz expands on Micheal Pollan "food, not too much, mostly plants" and offers what seems to him "a quite good, working definition of "best diet for health"":
"dietary patterns associated with the best health outcomes ... are variations on a common theme, ranging from quite low to quite high in total fat, and from moderately low to quite high in carbohydrate, and across a narrower range in total protein ...
... always sharing an emphasis on whole, wholesome, minimally processed vegetables, fruits, legumes, whole grains, nuts and seeds with plain water as the preferential answer to thirst-combined in balanced, sensible variety in patterns that are often time-honored and informed by heritage and cultural practices, such as traditional Mediterranean and traditional Asian diets.
Such diets may or may not include dairy, fish, seafood, poultry, meat and/or eggs- but when these are included, they make up a modest portion of the diet in the aggregate ... tend to be minimally processed, and obtained from animals ... fed a native diet of wholesome plant foods and provided plentiful space for exercise."
Such diets often leave room ... for wine and chocolate, in moderation ... healthful beverages ... tea ... coffee ... but exclude, mostly or entirely, all hyper-processed foods and beverages ... sodas, sports drinks ..."
Such diets may or may not include dairy, fish, seafood, poultry, meat and/or eggs- but when these are included, they make up a modest portion of the diet in the aggregate ... tend to be minimally processed, and obtained from animals ... fed a native diet of wholesome plant foods and provided plentiful space for exercise."
Such diets often leave room ... for wine and chocolate, in moderation ... healthful beverages ... tea ... coffee ... but exclude, mostly or entirely, all hyper-processed foods and beverages ... sodas, sports drinks ..."
Other Factors
Informing Author's Nutrition Viewpoints
(Longevity, Environment, Doubt)
Longevity Related To Nutrition (659)
THE BLUE ZONES
Katz (659):
"We have the real-world evidence of the Blue Zones populations telling us that the longest-lived, healthiest populations on the planet all consume whole grains routinely. Whole grains figure prominently in variation of the Mediterranean diets, Asian Diets and vegetarian diets."
Dr. Steve Osofsky (682)
Katz: "I was doing all I could to extend the lives of the very creatures busily destroying the planet"
Katz: a part of his standard email signature as of November, 2016 (681)
"As I learn ever more from environmental experts, I find that our debates about diet for human health are apt to become moot very soon. The impact of our prevailing diets on the planet is fast becoming the only thing that really matters. There will be no point in debating diet for human health on a planet no longer hospitable to human habitation- and we ae blithely, and blindly, blundering in that very direction."
Bertrand Russel Quote (13, 670)
"The whole problem with the world is that foods and fanatics are always so certain of themselves, and wiser people so full of doubts."
Katz: "In the company of the wisest, the most thoughtful, most expert and knowledgeable people I know- I have many legitimate doubts about about many details of nutrition."
See
Marion Nestle (Food Politics)
FDA
Has Been Compromised Since Inception
[Public vs. Business vs. Political Interests]
FORWARD (3-10)
Mark Bittman Comments (3 - 4)
NOTE
The Twelve Truths Of Diet (5)
The Five Attributes of Reliable Truths (6)
The Five Warning Signs Of Insidious Lies (7)
Face of Truth, Mask Of Lies? (8)
See 10 Comparisons
TABLE OF CONTENTS (9)
PROLOGUE: SIMPLE, JUST NOT EASY (11- 28)
Katz Quotations
Mark Bittman Comments (3 - 4)
NOTE
The Twelve Truths Of Diet (5)
The Five Attributes of Reliable Truths (6)
The Five Warning Signs Of Insidious Lies (7)
Face of Truth, Mask Of Lies? (8)
See 10 Comparisons
TABLE OF CONTENTS (9)
PROLOGUE: SIMPLE, JUST NOT EASY (11- 28)
Katz Quotations
" ... this is NOT a "how to" book ... there is no value in knowing "how to" if you do not know "what to." (11 - 12) ... "We must know how we know it. We must know why we know it ... to deny alternatives to it." (21-22)
"The truth about food is stunningly simple. It's the lies that are complicated." (12)
"Humans knew perfectly well what to eat since long before anyone devised ANY dietary intake assessment, let alone a placebo-controlled, double-blind RCT." (24)
"Lies, damned lies and statistics paint over the truth until it is hidden from view." (27)
"My intent here is to point out what is obvious at the level of sense, and then confirm it with science. The truth about food is on trial. You be the judge." (27)
Part 1: Lies (29-35)
Chapter 1: Lies (37-245)
Citing Comments Of Author's Plan (40)
[1] ... I will provide what I hope is a reasonably complete inventory of the kinds of lies you are likely to encounter
[2] Then, I will explain each in general terms, and illustrate each with real world examples
[3] It is possible to offer a counter-claim to a falsehood that is, in turn, another falsehood.
Logic, however, applied correctly, leads always to reliable and generalizable conclusions.
I Identify The 25 Topics Listed By The Author
Read Katz Example and Reality Check, Additional Comments
About Time
(43 - 49)
[There is substantial uncertainty about the effects of essentially all foods and/or dietary patterns on health and weight]
Absence of Evidence Equals Evidence of Absence
(50 - 56)
[We can say something is false because we lack definitive evidence that it is true (or vice versa)]
AWARENESS EQUALS EXPOSURE
(57 - 61)
[News about any given toxic exposure is routinely interpreted as if the exposure is new]
BAD BEDROCK Fallacy
(62 -67)
[A valid argument can begin with a false contention]
CELEBRITY EQUALS EXPERTISE Fallacy
(68 - 73)
[Being famous for anything means being expert in everything (and especially nutrition)]
Doubt About This, Proves That Fallacy
(74 - 80)
[If I can raise doubts about the merits of your case, it proves my case]
EATING BREAKFAST EQUALS EXPERTISE FALLACY
(81 - 87)
[Any kind of experience with food equals nutrition expertise]
False Equivalence Fallacy
(88 - 96)
[All opinions expressed about nutrition are of equal merit]
Katz:
FOOT ON FIRE Fallacy
(97 - 106)
[Advances in our understanding of nutrition, and in ways to study nutrition, require us to renounce everything we knew before]
Mental Mission Creep- and the Menace of Frenemies
(107 - 117)
[If the case is valid, any argument in support of it can help]
ONE-SIZE-FITS-ALL SCIENCE FALLACY
(118 - 131)
[Writers untrained in nutrition, epidemiology, or research methods are qualified to tell us what nutrition studies mean]
READ
MICHAEL MOSS
Opinion Equals Expertise Fallacy
(132 - 139)
[Any opinion about nutrition is tantamount to expert opinion]
See Nichols: Experts can be wrong, their advice ignored
Katz:
"The idea that every opinion about nutrition is the same as a genuinely expert opinion is, obviously, nonsense." (134)
"Admittedly, there are differences of opinion among even legitimate experts in nutrition." (135)
Mistaking Part for Whole Fallacy
(140 - 144)
[Whatever effect is attributed to some part of a food reliably tells us about the effects of that food]
Repetition Equals Reliability Fallacy
(145 - 154)
[Hearing some assertion about diet and health often enough is a reliable indicator that is true]
Revisionist History
(155 - 162)
[New, altered versions of history are reliable]
Katz is sensitive on this topic
NOTE
MARION NESTLE
food POLITICS
Conflicts Of Interest Discussed
Ripple-Free Pond Fallacy
(163 - 170)
[The effect of a given nutrient, ingredient, or food on health or weight can be understood independent of context]
SCIENCE OBVIATES SENSE Fallacy
(171 - 191)
[A scientific "answer" is always an inconvenient truth]
Straw Diet Deception
(192 - 197)
[Any diet study reporting that "this' diet beat "that" diet is reliable]
Theory Over Reality Fallacy
(198 - 206)
[A theoretical concern (or claim) may be used to dismiss established effects]
Tiny Parachute Fallacy
(202 - 213)
[A study that fails to show the benefit of a diet or lifestyle intervention proves that intervention is ineffective]
Too Easy (Quick, Good, etc.) To Be True
(207 - 213)
[Being overweight or unhealthy can all be blamed on the right scapegoat, and fixed with the right silver bullet]
Toxic Telephone
(214 - 227)
[A message can be repeated multiple times and keep its integrity]
Unchanged Mind Equals Chained Mind Fallacy
(228 - 237)
[If you fail to change your mind about nutrition whenever the latest headlines say you should, you are dug in, stuck in the past, and rigid]
What's In A (Diet) Name?
(238 - 245)
[Any given diet study may be interpreted reliably based on what the assigned diets are called]
Cultural Currents and Currencies
(241 - 245)
[Our culture makes sense and is the way things ought to be]
See
Michael Pollan
Omnivore's Dilemma
Note
Pollan's comments (130-131) On Joel Salatin and PolyFace Farms
[Pastoral, Perennial species, Polyculture, Solar energy, Local Market, Diversified, Biological, Local fertility, Chicken Feed]
Citing Comments Of Author's Plan (40)
[1] ... I will provide what I hope is a reasonably complete inventory of the kinds of lies you are likely to encounter
[2] Then, I will explain each in general terms, and illustrate each with real world examples
[3] It is possible to offer a counter-claim to a falsehood that is, in turn, another falsehood.
Logic, however, applied correctly, leads always to reliable and generalizable conclusions.
Katz prepared "A catalogue of common and important lies (and fallacies) about diet" (42)
Read Katz Example and Reality Check, Additional Comments
About Time
(43 - 49)
[There is substantial uncertainty about the effects of essentially all foods and/or dietary patterns on health and weight]
Absence of Evidence Equals Evidence of Absence
(50 - 56)
[We can say something is false because we lack definitive evidence that it is true (or vice versa)]
AWARENESS EQUALS EXPOSURE
(57 - 61)
[News about any given toxic exposure is routinely interpreted as if the exposure is new]
BAD BEDROCK Fallacy
(62 -67)
[A valid argument can begin with a false contention]
CELEBRITY EQUALS EXPERTISE Fallacy
(68 - 73)
[Being famous for anything means being expert in everything (and especially nutrition)]
Doubt About This, Proves That Fallacy
(74 - 80)
[If I can raise doubts about the merits of your case, it proves my case]
EATING BREAKFAST EQUALS EXPERTISE FALLACY
(81 - 87)
[Any kind of experience with food equals nutrition expertise]
False Equivalence Fallacy
(88 - 96)
[All opinions expressed about nutrition are of equal merit]
Katz:
Critical of Nina Teicholz investigative reporting, position of history re: nutrition studies (83)
See
THE BIG FAT SURPRISE
FOOT ON FIRE Fallacy
(97 - 106)
[Advances in our understanding of nutrition, and in ways to study nutrition, require us to renounce everything we knew before]
Mental Mission Creep- and the Menace of Frenemies
(107 - 117)
[If the case is valid, any argument in support of it can help]
ONE-SIZE-FITS-ALL SCIENCE FALLACY
(118 - 131)
[Writers untrained in nutrition, epidemiology, or research methods are qualified to tell us what nutrition studies mean]
READ
MICHAEL MOSS
Opinion Equals Expertise Fallacy
(132 - 139)
[Any opinion about nutrition is tantamount to expert opinion]
See Nichols: Experts can be wrong, their advice ignored
Katz:
"The idea that every opinion about nutrition is the same as a genuinely expert opinion is, obviously, nonsense." (134)
"Admittedly, there are differences of opinion among even legitimate experts in nutrition." (135)
Mistaking Part for Whole Fallacy
(140 - 144)
[Whatever effect is attributed to some part of a food reliably tells us about the effects of that food]
Repetition Equals Reliability Fallacy
(145 - 154)
[Hearing some assertion about diet and health often enough is a reliable indicator that is true]
Revisionist History
(155 - 162)
[New, altered versions of history are reliable]
Katz is sensitive on this topic
NOTE
MARION NESTLE
food POLITICS
Ripple-Free Pond Fallacy
(163 - 170)
[The effect of a given nutrient, ingredient, or food on health or weight can be understood independent of context]
SCIENCE OBVIATES SENSE Fallacy
(171 - 191)
[A scientific "answer" is always an inconvenient truth]
Straw Diet Deception
(192 - 197)
[Any diet study reporting that "this' diet beat "that" diet is reliable]
Theory Over Reality Fallacy
(198 - 206)
[A theoretical concern (or claim) may be used to dismiss established effects]
Tiny Parachute Fallacy
(202 - 213)
[A study that fails to show the benefit of a diet or lifestyle intervention proves that intervention is ineffective]
(207 - 213)
[Being overweight or unhealthy can all be blamed on the right scapegoat, and fixed with the right silver bullet]
Toxic Telephone
(214 - 227)
[A message can be repeated multiple times and keep its integrity]
Unchanged Mind Equals Chained Mind Fallacy
(228 - 237)
[If you fail to change your mind about nutrition whenever the latest headlines say you should, you are dug in, stuck in the past, and rigid]
What's In A (Diet) Name?
(238 - 245)
[Any given diet study may be interpreted reliably based on what the assigned diets are called]
Cultural Currents and Currencies
(241 - 245)
[Our culture makes sense and is the way things ought to be]
See
Michael Pollan
Omnivore's Dilemma
Note
Pollan's comments (130-131) On Joel Salatin and PolyFace Farms
[Pastoral, Perennial species, Polyculture, Solar energy, Local Market, Diversified, Biological, Local fertility, Chicken Feed]
CHAPTER 2: STATISTICS (246- 282)
Bad Apple Fallacy (269 -272)
[If fault can be found with any particular nutrition study on any given topic, it tarnishes all studies]
The inclusion of this topic by the author is welcomed and significant: statistics is a important tool used by research investigators involved in nutrition studies.
Katz highlights, with examples, how statistics applied to nutrition has been used in positive and negative ways.
Of Bad Apples, Good Baloney, and Culled CherriesBad Apple Fallacy (269 -272)
[If fault can be found with any particular nutrition study on any given topic, it tarnishes all studies]
Chapter 3: DAMNED LIES (283- 306)
Katz:
"The worst of all lies are damned lies- the willful deception for the sake of profit and personal gain." (283)
" Of course Big Food lies to us about the harms of big food!" (287)
See comments on BIG Ag, Big Food, Big Media, Big Publishing (288 - 298)
Part 2: TRUTH (307-308)
Chapter 4: The Truth (309 - 667)
Katz Catalog of Dietary Truths lists 68 +1 topics (311-313)
None of them appear in TABLE OF CONTENTS (page 9)
I List The 48 Topics Katz Provides Truth About:
(note some topics are included in others)
Adaptation (317- 324)
author notes biological adaptation of our species
Food Addiction (325 - 332)
"eat wholesome food in sensible arrangement" (331)
Algae (333)
mentions powder from Spirulina as whole food ingredient
Calories (334 -351)
Yes, "Of course they count!" (334- 335)
see Table: activities, calories expended (340 - 341)
note
comments relationship calories, hormonal responses (344)
Insulin comments (345)
missing word, second paragraph (348)
Chocolate (352 - 355)
about cocoa
note benefits with 60% content
antioxidant nutrients (flavonoids), stearic acid
magnesium, fiber, arginine (nitric oxide precursor
correct error: see to seen (352)
Cholesterol (356 - 366)
Cites 2015 Dietary Guidelines
optimal (plant based diet) will be low in cholesterol
see comments on Eggs (364)
Coffee (367 - 369)
"concentrated source of antioxidants"
"has anti-inflammatory properties"
Cooking Oils (370 - 383)
identifies oils used by 7 individuals (377)
comments on canola oil, olive oil
Note
Soybean, Coconut, Canola Oil References (382-383)
Dr. J. Thomas Brenna
recognized as authority of fatty acids, health effects
The Cost Of Nutritious Food (384 - 391)
not always more expensive, see comments
Dairy (392 - 412)
mentions DASH diet (to lower blood pressure)
advises against Raw Milk
seek alternatives to Butter (Olive Oil)
also see (668) comments on Dairy
See
Mark Hyman book FOOD (76 - 93)
Dieting (413 -420)
encourages Lifestyle Changes
The Environmental Impact of Diet (421 - 425)
a major concern of the author
notes Miriam Nestle book Soda Politics (423)
Watch DVD
Also
See Consumer Reports
on
Meat Contamination
October, 2018 Article
Read John Tickell book
KISS THE GROUND
for a more inclusive discussion on this topic
Dietary Fats (427 -448)
note comments on Ancel Keys (428)
see informative omega discussion
(Omega-3, Omega-6)
Omega-3 fats lower inflammation
eat nuts and seeds for Omega-3
Saturated Fats
limit highly processed foods of any kind including meat and dairy, fast food to achieve low intake of saturated fats
olives and avocados for monounsaturated fats
Plant (seeds, nuts, algae), Seafood sources
suggests limit
Katz critical of Nina Teicholz
Fish (449 - 458)
Mentions sustainability, environmental issues
John Robbins' book Food Revolution
See
Mark Hyman FOOD (94 - 110)
FODMAPS (459- 461)
"fermentable oligosaccharides, disaccharides, and polyols"
"are diverse sugars, and sugar-like compound"
Fortification (462 -467)
Fruit (468)
Many benefits, negative (kids junk food)
also see: sugar (625), lectin (510)
Gluten (469 - 476)
Comments on potential risk factors eating grains for some
for most people, grains can be eaten
Glycemic Measures (Index; Load) (477 - 482)
Distinguishing
Index: food raising blood sugar level
Load: concentration of sugar in food
GMOs (485 - 496)
Katz supports technology used
Legal, political concerns of others, unintended consequences of this technology are not addressed by Katz
See Marie-Monique Robin for another perspective on GMOs
Junk Food (497 - 501)
see
Michael Moss Salt Sugar Fat
Truth about Kid Food (502 - 506)
'Big Food' products unhealthy for children
see composite (20): 2017 new cereal marketing
Kombucha (507)
fermented tea with yeast and bacteria
little scientific evidence of benefits
Lectins (508 - 512)
not an issue for most people
Another Perspective
Steven Gundry Book
Macronutrients (513 -540)
Fats (514 - 518)
Proteins (518 - 532)
Plants a source of protein
see
comments on sarcopenia in adults (528)
T. Colin Campbell views on protein
vs.
Ancel Keys perspectives (529)
Carbohydrates (532 - 535)
Plants are mostly carbohydrate
Note:
diets low, high in total fat and relatively low, high in total carbohydrates can be good, bad or in-between
"All carbs are SO not created equal!"
see North Karelia Project references
See
Gary Taubes
Good Calories, Bad Calories
Meat (541 - 558)
see comments on Paleo
challenges Paleo assumptions about quality of meat then, now
No alternative, nuanced view on meat, dairy, fish in this section
also see comments on meat (678)
Read
Joel Salatin Book
Microbiome (559 - 563)
places emphasis on healthy foods, not microbiome
note author Hadza tribe in Tanzania perspective
See
British Author
Alanna Collen (10% HUMAN)
HUMAN MICROBIOME PROJECT
I commented on the Collen book in my April 19, 2018 yoga blog
Nutrient Supplements (564 - 569)
eat real food, selective use when required
Nutrigenomics (570 - 575)
a young field of science
evaluating
single nucleotide polymorphisms variations
Nutrition Research (576 - 582)
Katz identifies his research and industry funding sources
yet
the history of nutrition science, studies subject to different interpretations of personalities, politics, industry & government
Nuts (583 - 584)
include them in meals
rich in
unsaturated fats, protein, minerals, antioxidants, fiber
Obesity (585 - 587)
read brief comments
Organic Foods (588 - 592)
Organic does not mean nutritious
note health, environmental benefits
Personalized Nutrition (593 - 596)
use common sense
Protein (597)
also see Macronutrients comments
replace animal protein with plant protein
protein increases insulin release
excess protein is converted to fat
Salt/Sodium (598 - 604)
decrease consumption
eat foods in sensible combinations
Soy (605 - 608)
"use as component of a balanced diet"
Sugar Substitutes (Artificial Sweeteners) (609 -620)
see Table Sugar Substitutes (612 -613)
Sugar (621 - 628)
see comments
on Katz's nutrient profiling system NuVal (623)
rejects sugar is poison, fructose is toxic
beware of stealth sugar
Challenges 2014 meta-analysis (628 -630)
Note
John Yudkin, Investigator
Contemporary Of Ancel Keys
Superfoods (639 - 640)
misleading branding also see comments (668)
Tea (641 -642)
white, green, black varieties
antioxidant presence varies for each
TMAO = Trimethyamine-N-oxide (643 -644)
associated with
meat consumption (protein l-carnitine)
eggs (choline found in lecithin)
see Mark Hyman comments in FOOD (64)
Veganism (645 - 652)
Katz cites WHAT THE HEALTH Documentary
Acknowledges the positive benefits from this diet yet
expresses some caveats, its promotion
Documentary highlights funding conflicts of interest
(with Big Food, Big Ag, Others)
Anderson & Kuhn (2017)
Promoting Vegan Nutrition
Katz also mentions documentary (59)
Water (653 -654)
needs related to
temperature, humidity, activity, body size
Whole Grains (655 - 662)
for most, health benefits from eating them
Note
David Perlmutter, MD
Perspective
Wine (663 - 665)
in moderation for pleasure
Other Truths (666)
Google Katz for info on topics of interest
Recommended Sources About Nutrition Truths (667)
Katz names individuals and sources he follows
True Health Initiative Newsletter
Harvard Health Letter
Center for Science in the Public Interest
WebMD
Tufts University Health & Nutrition Letter
AND
The Vegan RD
Politico's Morning Agriculture
ScienceDaily Nutrition News
ConscienHealth
Katz Catalog of Dietary Truths lists 68 +1 topics (311-313)
None of them appear in TABLE OF CONTENTS (page 9)
I List The 48 Topics Katz Provides Truth About:
(note some topics are included in others)
For each topic, Katz includes an introductory section - bottom lines, up top-, provides comments and a list of citations by him, others - in some cases, the author suggests Additional Reading of Potential Interest.
Adaptation (317- 324)
author notes biological adaptation of our species
Food Addiction (325 - 332)
"eat wholesome food in sensible arrangement" (331)
Algae (333)
mentions powder from Spirulina as whole food ingredient
Calories (334 -351)
Yes, "Of course they count!" (334- 335)
see Table: activities, calories expended (340 - 341)
note
comments relationship calories, hormonal responses (344)
Insulin comments (345)
missing word, second paragraph (348)
Chocolate (352 - 355)
about cocoa
note benefits with 60% content
antioxidant nutrients (flavonoids), stearic acid
magnesium, fiber, arginine (nitric oxide precursor
correct error: see to seen (352)
Cholesterol (356 - 366)
Cites 2015 Dietary Guidelines
optimal (plant based diet) will be low in cholesterol
see comments on Eggs (364)
Coffee (367 - 369)
"concentrated source of antioxidants"
"has anti-inflammatory properties"
Cooking Oils (370 - 383)
identifies oils used by 7 individuals (377)
comments on canola oil, olive oil
Note
Soybean, Coconut, Canola Oil References (382-383)
Dr. J. Thomas Brenna
recognized as authority of fatty acids, health effects
The Cost Of Nutritious Food (384 - 391)
not always more expensive, see comments
Dairy (392 - 412)
mentions DASH diet (to lower blood pressure)
advises against Raw Milk
seek alternatives to Butter (Olive Oil)
also see (668) comments on Dairy
See
Mark Hyman book FOOD (76 - 93)
Dieting (413 -420)
encourages Lifestyle Changes
The Environmental Impact of Diet (421 - 425)
a major concern of the author
notes Miriam Nestle book Soda Politics (423)
Watch DVD
Also
See Consumer Reports
on
Meat Contamination
Read John Tickell book
KISS THE GROUND
for a more inclusive discussion on this topic
Dietary Fats (427 -448)
note comments on Ancel Keys (428)
see informative omega discussion
(Omega-3, Omega-6)
Omega-3 fats lower inflammation
eat nuts and seeds for Omega-3
Saturated Fats
limit highly processed foods of any kind including meat and dairy, fast food to achieve low intake of saturated fats
olives and avocados for monounsaturated fats
Plant (seeds, nuts, algae), Seafood sources
suggests limit
Katz critical of Nina Teicholz
Fish (449 - 458)
Mentions sustainability, environmental issues
John Robbins' book Food Revolution
See
Mark Hyman FOOD (94 - 110)
FODMAPS (459- 461)
"fermentable oligosaccharides, disaccharides, and polyols"
"are diverse sugars, and sugar-like compound"
Fortification (462 -467)
Fruit (468)
Many benefits, negative (kids junk food)
also see: sugar (625), lectin (510)
Gluten (469 - 476)
Comments on potential risk factors eating grains for some
for most people, grains can be eaten
Glycemic Measures (Index; Load) (477 - 482)
Distinguishing
Index: food raising blood sugar level
Load: concentration of sugar in food
GMOs (485 - 496)
Katz supports technology used
See Marie-Monique Robin for another perspective on GMOs
Junk Food (497 - 501)
see
Michael Moss Salt Sugar Fat
Truth about Kid Food (502 - 506)
'Big Food' products unhealthy for children
see composite (20): 2017 new cereal marketing
Kombucha (507)
fermented tea with yeast and bacteria
little scientific evidence of benefits
Lectins (508 - 512)
not an issue for most people
Another Perspective
Steven Gundry Book
Macronutrients (513 -540)
Fats (514 - 518)
Proteins (518 - 532)
Plants a source of protein
see
comments on sarcopenia in adults (528)
T. Colin Campbell views on protein
vs.
Ancel Keys perspectives (529)
Carbohydrates (532 - 535)
Plants are mostly carbohydrate
Note:
diets low, high in total fat and relatively low, high in total carbohydrates can be good, bad or in-between
"All carbs are SO not created equal!"
see North Karelia Project references
See
Gary Taubes
Good Calories, Bad Calories
Meat (541 - 558)
see comments on Paleo
challenges Paleo assumptions about quality of meat then, now
No alternative, nuanced view on meat, dairy, fish in this section
also see comments on meat (678)
Read
Joel Salatin Book
 |
Alternative Guidelines To "Big Food" Meat Production |
places emphasis on healthy foods, not microbiome
note author Hadza tribe in Tanzania perspective
See
British Author
Alanna Collen (10% HUMAN)
I commented on the Collen book in my April 19, 2018 yoga blog
Nutrient Supplements (564 - 569)
eat real food, selective use when required
Nutrigenomics (570 - 575)
a young field of science
evaluating
single nucleotide polymorphisms variations
Nutrition Research (576 - 582)
Katz identifies his research and industry funding sources
yet
the history of nutrition science, studies subject to different interpretations of personalities, politics, industry & government
Nuts (583 - 584)
include them in meals
rich in
unsaturated fats, protein, minerals, antioxidants, fiber
Obesity (585 - 587)
read brief comments
Organic Foods (588 - 592)
Organic does not mean nutritious
note health, environmental benefits
Personalized Nutrition (593 - 596)
use common sense
Protein (597)
also see Macronutrients comments
replace animal protein with plant protein
protein increases insulin release
excess protein is converted to fat
Salt/Sodium (598 - 604)
decrease consumption
eat foods in sensible combinations
Soy (605 - 608)
"use as component of a balanced diet"
Sugar Substitutes (Artificial Sweeteners) (609 -620)
see Table Sugar Substitutes (612 -613)
Sugar (621 - 628)
see comments
on Katz's nutrient profiling system NuVal (623)
rejects sugar is poison, fructose is toxic
beware of stealth sugar
Challenges 2014 meta-analysis (628 -630)
Note
John Yudkin, Investigator
Contemporary Of Ancel Keys
Superfoods (639 - 640)
misleading branding also see comments (668)
Tea (641 -642)
white, green, black varieties
antioxidant presence varies for each
TMAO = Trimethyamine-N-oxide (643 -644)
associated with
meat consumption (protein l-carnitine)
eggs (choline found in lecithin)
see Mark Hyman comments in FOOD (64)
Veganism (645 - 652)
Katz cites WHAT THE HEALTH Documentary
Acknowledges the positive benefits from this diet yet
expresses some caveats, its promotion
Documentary highlights funding conflicts of interest
(with Big Food, Big Ag, Others)
Anderson & Kuhn (2017)
Promoting Vegan Nutrition
Water (653 -654)
needs related to
temperature, humidity, activity, body size
Whole Grains (655 - 662)
for most, health benefits from eating them
Note
David Perlmutter, MD
Perspective
Wine (663 - 665)
in moderation for pleasure
Other Truths (666)
Google Katz for info on topics of interest
Recommended Sources About Nutrition Truths (667)
Katz names individuals and sources he follows
True Health Initiative Newsletter
Harvard Health Letter
Center for Science in the Public Interest
WebMD
Tufts University Health & Nutrition Letter
AND
The Vegan RD
Politico's Morning Agriculture
ScienceDaily Nutrition News
ConscienHealth
CHAPTER 5: NOTHING BUT TRUTH (668-669)
CHAPTER 6: THE WHOLE TRUTH (670 -698)
CHAPTER 6: THE WHOLE TRUTH (670 -698)
See Author's Comments On:
The Right Way to Be Wrong About Diet
The Right Way to BE Right About Diet
a thought experiment
Plus Alternative Facts
What we know
How we know it
The Sad Reality: Knowledge Isn't Power
Holes in The Whole truth: Leaving Room for The Unknown
See comments about T. Colin Campbell, The China Study
The Whole Truth: of Science, Sense, and Solidarity
The whole truth:
is the child of not just science, but also sense
the whole truth is modest, and allows for doubt
EPILOGUE: FREEDOM!
FROM THEORY TO PRACTICE, AND BEYOND ... (699-705)
If I ran the zoo
From theory to practice ...
If I ran the zoo
From theory to practice ...
RECIPES (706-749)
Author's wife "provides a sampling recipes from Cuisinicity"
Summative Bibliography
Recommended Sources
[I have added page citations by Katz in this book of some authors listed below]
Author's wife "provides a sampling recipes from Cuisinicity"
Summative Bibliography
Recommended Sources
[I have added page citations by Katz in this book of some authors listed below]
- David A. Kessler (12), James Hamblin (3, 96, 106, 191, 512, 556, 694, 696), Mark Bittman (3-4, 366, 411), Michael Moss (28, 67, 162, 189, 245, 348, 351, 398, 409, 501, 619, 634), Michael Pollan (169, 390, 467, 530, 539, 562, 604, 694), Monica Reinagel (71), Stephan Guyenet, Yoni Freedhoff
- Berkeley Wellness, Blue Zones (79, 95, 106, 144, 190, 206, 240, 381, 456, 494, 539, 540, 555, 608, 636, 651, 661, 693), Center for Science in the Public Interest, Cuisinicity (2, 109, 375, 705), EAT Forum, Eat Drink and Be Healthy, Food Revolution Network, FoodTank, Harvard Health Letter, Oldways, The True Health Initiative
PLUS
Noteworthy Scientific Articles (737 - 749)
CONCLUSION (751- 752)
"There are various foods that might be good for us, but bad for that of the planet - such as fish from depleted fisheries, seafood from denuded oceans, and game animals from the world's vanishing wild places."
THOUGHTS
On
THE TRUTH ABOUT FOOD
The two chapters on STATISTICS and DAMNED LIES were accessible through examples cited by the author - effectively communicating information to better understand the ways food and nutrition information can be obscured, manipulated
Recommending KATZ Book, Sharing Some Perspectives
- A more expansive, inclusive alternative to the TABLE OF CONTENTS as presented on page 9 would have been appropriate. As written, it does little to identify the topics under consideration and it detracts from the authors presumed goal of both communicating and accessing information clearly, easily - this was not my experience
- Likewise, the absence of an INDEX was inexplicable and diminished the book being easily consulted as a future resource - I used over 120 yellow Post-it, index cards to mark, to find different topics ... admittedly frustrating given my interest in the food, nutrition subjects addressed by the author
- Additional editing of the book to make it more concise would have avoided the repetition of topics without compromising the content, intended message of the author
Also
The history of nutrition science, the role of Ancel Keys, contemporaries plus competing political, health and business interests then and since is far more complex than presented by the author in different sections of this book based on other authors I have read
Investigative reporting on historical and contemporary nutrition topics - those without David Katz background, expressed expertise - have and continue to make important contributions to educate the public and should be evaluated on their merits without ad hominem attacks
Final Thoughts
Katz (415) wrote: "The only way to manage weight and health over timelines that truly matter is to master permanent lifestyle changes."
I take satisfaction knowing the daily nutrition focus, food choices during my senior years undoubtedly have contributed to the relatively good current health status being experienced, maintaining a comfortable weight in the 120's.
Through my yoga and nutrition lifestyle focus, I have become quite good at listening to my body - appreciating the important connection of my yoga mobility with the foods I consume.
Thank You Ray Hoyt!
Thank You Ray Hoyt!
Share your thoughts.
#BobCrowther #Nutrition #Yoga
