Yoga, Food, Inc. Book Overview

Bob Crowther highlights the titles, authors of chapters in the book, Food, Inc.

He also notes the contributions of others that has facilitated public awareness about the organization and operation of the major corporations overseeing our food industry. 

We have been informed from the publication of many books investigating various topics including food production, processing, marketing and distribution practices.

My comments below focus on Food, Inc. - a companion book to a film that initiated considerable discussion and debate on significant food industry issues still relevant today. 

Expansion of Film Documentary

During 2008 a documentary film, Food, Inc., directed by Robert Kenner and narrated by Eric Schlosser and Michael Pollan, was released - it examined aspects of corporate (industrial) food practices in the United States.  

This film continued to focus on and extend some subjects discussed in the books - Fast Food Nation by Eric Schlosser (2001) and Omnivore's Dilemma by Michael Pollan (2006) - providing commentary on the production of:

• meat (beef, pork, chicken): animal treatment, processing, economics, environmental impact
• vegetables (corn, soy) and grains: chemical treatments, genetic manipulations,  environmental consequences 

It also addressed food safety, food health concerns and food industry regulations.

As with Schloser's book, this film generated wide interest among the public. 

Among many questions raised was the following: How can we make changes to long established industrial food operations to establish more sustainable food supplies within our nation and the international community?

A companion book edited by Karl Weber, Food, Inc. How Industrial Food is Making us Sicker, Fatter and Poorer - And What You Can Do About It (2009) provided an opportunity to address this and other issues through essays organized in three sections.

I have reproduced below the names of well known individuals and representatives of various organizations with informative yet often diverse perspectives for your consideration: 

#1 "Food Inc.: The Film" - two chapters, issues:

• Conversations with Eric Schlosser - "Reforming Fast Food Nation" and Robert Kenner - "Exploring the Corporate Powers Behind the Way We Eat: The Making of Food, Inc."
• Food & Water Watch, "Food Safety Consequences of Factory Farms";  "Food Sovereignty for U.S. Consumers"

#2  "Inside the Food Wars" - six chapters, focus:

• Gary Hirshberg, "Organics - Healthy Food, and So Much More"; Humane Society of the United States, "The Dirty Six: The Worst Animal Practices in Agribusiness"
• Peter Pringle, "Food, Science, and the Challenge of World Hunger - Who Will Control The Future?"; Ronnie Cummins, Organic Consumers Association, "Hazards of Genetically Engineered Foods and Crops:Why We Need A Global Moratorium"
• Robert Bryce, "The Ethanol Scam; Burning Food To Make Motor Fuel"; Organic Consumer Association, "Exposure to Pesticides: A Fact Sheet"
• Anna Lappe' "The Climate Crisis at the End of Our Fork"; Cool Foods Campaign, "Global Warming and Your Food"
• Arturo Rodriguez,others "Cheap Food: Workers Pay The Price"; Pesticide Action Network North America, "Fields of Poison: California Farmworkers and Pesticides"
• Muhammad Yunus, "The Financial Crisis and World Hunger"; FoodFirst Information and Action Network, "The Scope of the World Food Crisis"

#3 " What You Can Do About It" - five chapters, topics:

• Michael Pollan, "Why Bother"; American Community Gardening Association, "Ten Steps to Starting a Community Garden"
• Joel Salatin, "Declare Your Independence"; Sustainable Table, "Questions for a Farmer"
• Marion Nestle, "Eating Made Simple"; Sheri White Nelson, "World Hunger - Your Actions Matter"
• Center for Science in the Public Interest, "Improving Kids' Nutrition: An Action Tool Kit For Parents"; Robert Wood Johnson Foundation, "Childhood Obesity: The Challenge"
• Preston Maring, "Produce to the People: A Prescription for Health"

The wide ranging topics presented in the book, Food, Inc., continues to be significant in 2014 as our society deals with the increasingly negative health consequences from corporate food industry practices, operations over many decades.

Contact

Bob Crowther

774-272-5760

bob@bobcrowther.com

My intent by citing the authors and titles of the various essays in this book is to facilitate your efforts to find out more details - to become better informed and aware of the many critical food issues we face as a nation.

Take the opportunity to read and investigate further subjects of interest. 

Bob knows of two women in his role as a yoga instructor - both passionate gardeners - that might find several of these essays of interest.

Recent articles on toxic food products and some concerns about two of our government agencies (the USDA/FDA) will be the focus of a future topic.

 # Yoga And Nutrition #Food, Inc. [Film]  #Food, Inc. [Book] # Food Industry Debates # Yoga With Bob Crowther

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

Yoga, Evaluating Vitamin Supplements

Bob Crowther shares some perspectives about the value, safety and possible  health risks attributed to vitamin supplements. 

For many years vitamins were are recognized by the medical community and nutritionists as essential for health maintenance and overall fitness.

This position was based on decades of research since the the words 'vital amine' were used by Casimir Funk in 1912 to describe a rice coat protein (later identified as vitamin B1, thiamine). 

Google vitamins/NYT for an overview of these thirteen organic compounds, to learn the basics of their nine water (B's, C) and four fat (A, D, E, K) soluble forms and to identify some foods containing them.

Despite their various and important roles in facilitating normal metabolism, the consumption and safety of vitamin supplements have been in the news recently based on an evaluation and publication of diverse data.

Read About Recent Research Findings

A recent editorial published in the journal, Annals of Internal Medicine, was critical of vitamin supplement use: among other findings, the five authors wrote:

"most supplements do not prevent chronic disease or death, their use is not justified, and they should be avoided".

Medical institutions including the Mayo Clinic have issued statements on their websites about vitamin supplements that should be heeded: consumption of high concentrations of vitamins can be toxic.

Not surprisingly, warnings about vitamin supplements are not new. 

This most recent editorial has prompted individual and group commentary challenging the content of the statement.

Organizations involved in supplement supply and retail like the Natural Products Association have been vocal.

Undoubtedly, a vigorous response to protect their multi-billion dollar industry will occur - raising, among others, the following issues:

• What about those studies citing protective effects from vitamin supplements especially in diverse geographical regions where malnutrition and unbalanced diets occur?

• What assumptions, criteria and controls are made when studies evaluating vitamin supplements are being designed? 

• How are age differences and nutritional status determined? [what actually constitutes a well balanced diet among participants] 

The public is confronted with one reality of scientific inquiry: change occurs, our knowledge continues to evolve. 

Vitamins once thought to be and promoted as safe have been subsequently found to either have no benefit or to be harmful.

Simply recall relatively recent announcements made by medical community professionals of changing recommendations and policies during the past six months re: 

• obesity (now a disease)
• statin use 
• cholesterol treatment
• trans fats
• high carbohydrate consumption leading to diabetes
• high blood pressure medications.

The public is left with conflicting advice about vitamin supplements.

How are individuals to make informed decisions about these vitamin supplements?

Questions Remain. 

Given the diversity of basic and applied vitamin research data, what has to occur to reconcile the reports in books and articles by medical and nutrition specialists demonstrating positive outcomes from vitamin supplement use?

Are current daily vitamin recommendations for infants, adolescents, young and mature adults in need of further revision? 

Do they reflect our most current scientific understanding?

In the absence of regulation and oversight by the Food and Drug Association of industry claims supplying supplements, the consumer is confronted on how to assess and receive unbiased information on these products. 

Compounding this lack of accountability, even when FDA approval has been recognized, problems will remain: not all individuals will have similar reactions to evaluated products and adverse, even lethal reactions, may occur to some number of individuals.

Many individuals have taken a multivitamin for decades related to an absence of balanced nutrition choices and simply seeking to 'feel  better.

Reading the dietary supplements documents available from the National Institutes of Health website may be a good first step to formulate questions for your primary care physicians, medical specialists and / or nutritionists re: vitamin supplements for your specific conditions. 

What are your perspectives? 

Let me know what you think about how the medical community can be more transparent and better educate the public about vitamin supplements. 

A Scientific Note

Interest in the evolutionary biology of vitamins within different organisms remains an active research discipline - see Carl Zimmer's two articles appearing in the New York Times (NYT) (December, 2013).

#Fat and Water-Soluble Vitamins #Vitamin Supplement Health Risks # Vitamin Supplement Safety #Yoga And Nutrition

Yoga, Glutens And Celiac Disease

Bob Crowther  shares information, concerns about plant grain gluten proteins, celiac disease and cites some observations discussed in the book by David Perlmutter, Grain Brain.

Along with cardiovascular health risks associated with consumption of some carbohydrates and fats, the plant protein gluten (from the Latin 'glue') can lead to inflammation and diseases associated with the small intestine and brain.

The chemical formation of gluten occurs from protein precursors, gliadins and glutenins, in the presence of water [see Michael Pollan's enjoyable description of bread formation in his book, Cooked, (2013)].

Found in wheat, rye, barley and other grains and starches, gluten sensitivity and intolerance has become the focus of extensive medical research involving the immune response in various organs.

Among others, markers of inflammation (C-reactive proteins in the blood) and cytokine production resulting in cell damage to the small intestine and the brain have been investigated. 

Sensitivity to gluten can lead to a diagnosis of celiac disease - compromising the absorption of nutrients by the specialized epithelium (villi) on the surface of the small intestine.

The National Association of Celiac Awareness website is an excellent resource to learn more about this disease and options available for those afflicted with this condition. 

Informative Site
 About Glutens, Symptoms And Treatments

Experienced by males and females of all ages, eliminating all gluten exposure is the only way to prevent some of its symptoms: 

• abdominal pain
• diarrhea
• possibly muscle, bone/joint pain. 

The publication of  Grain Brain (2013) by David Perlmutter, MD, addresses how gluten can adversely effect the brain - citing studies using various molecular and imaging tools currently available to investigators. 

Read About 
Gluten Impact On Gut And Brain 

A neurologist and nutritional specialist, this author reviews a wide range of less well known research connecting gluten to various neurological disorders including anxiety, depression and autism.

He suggests individuals consider having blood analysis (Cryex lab tests, array 3 and 4) for gluten sensitivity and "cross-reactive" foods.

Dr. Perlmutter also outlines an approach used in treating his patients.

He encourages patients to modify their eating habits, to engage in exercise and to obtain quality sleep to enhance overall fitness and health.  

I continue to evaluate my food choices and use of products applied to my skin (hair shampoo, lotions).

Gluten-free products continue to be evaluated critically to complement my consumption of whole grains, nuts, fruits, vegetables along with selected meats, poultry, dairy and fish/shellfish.

Talk with your primary care physician.

Discuss your symptoms, possible value of having blood tests made for sensitivity to various sources of gluten. 

Consider consulting with a nutritionist as well to address questions and to facilitate changes in your food choices.

#Gluten Sensitivity # Gluten, Celiac Disease #Book: Cooked # Book: Grain Brain #Yoga And Nutrition

Yoga, Fiber Enhances Health

Bob Crowther shares information on fiber benefits and notes contributions from Robert Lustig and Michael Pollan that continue to educate the public. 

Examination of food labels may include the word fiber - a term not well understood by many consumers but recognized by the medical community.

Fiber is thought to have significant health benefits: among others, to lowering the risks/incidence of heart disease, diabetes and metabolic syndrome. 

Fiber [also known as dietary fiber; roughage] is a plant carbohydrate - a complex polysaccharide (sugar) that is not an energy source.

Unlike proteins, carbohydrates and fats, fiber provides no energy to the body.

It is neither digested or absorbed by the body - it forms the bulk of the fecal material.

Yet, some fruits and vegetables along with nuts, seeds, beans, peas, legumes and whole grain products have been identified among others to contain fiber that varies in form and amounts that nutritionists and health care professionals continue to promote and research.

Good Sources of Fiber
 Whole Grains, Fruit, Vegetables, Nuts, Legumes

The Institute of Medicine has provided guidelines for daily adult consumption that is age-dependent:

• up to age 50: for men (38 grams), for women (25 grams) 
• over 51: for men (30 grams), for women (25 grams) 

Two types of fiber are recognized by nutritionists based on physical characteristics (soluble and insoluble): 

• in its soluble form, it appears like a gel composed of small chains of glucose molecules (pectin of apples) 

• insoluble, non-glucose, complex polysaccharides of various sizes (cellulose of celery)

In his book, Fat Chance, Robet Lustig, MD, comments on fiber functions. 

In addition to slowing the rate of transport of nutrients from the intestine into the bloodstream, he notes:

• soluble fiber binds bile acids, lowers LDL cholesterol, slows digestion, decreases caloric intake

• insoluble fiber decreases cholesterol, lowers blood glucose, speeds up transit of food through intestine (decreases constipation), promotes signal hormone sent to brain to stop eating 

Michael Pollan, writes about research, discussions with investigators concerning insoluble fiber in a New York Times article (May, 2013). 

Pollan notes insoluble fiber is fermented by various bacteria in the large intestine (colon) and contributes to its health (reducing diverticulitis, colon inflammation).

One notable consequence of this microbial action is the production of gases, possibly bloating / cramps and flatulence.

Nutritionists warn the public that refined and processed foods are low in fiber content.

While use of fiber supplements (among others, Metamucil) do not provide the same benefits as whole foods, they are considered appropriate under some conditions.

Make informed nutrition choices.

If you are not allergic to consuming whole grains, fruits,vegetables nuts and other fiber-containing foods, consider adding them to your meals throughout each day.

 #Fiber  #FiberMetabolism #InsolubleFiber #SolubleFiber #YogaAndNutrition 

Yoga, Microbes Influence Health

Bob Crowther shares research findings about microbes associated with our bodies, positive health benefits.

The numbers and diversity of invisible microbes that inhabit our bodies have been the subject of many newspaper and online articles during the past several years.

National Public Radio (NPR) aired several programs during 2012 on this subject including a discussion of the Human Microbiome Project (HMP): an effort to identify all the microbes on/in the human body and their gene sequences.

Human Microbiome Project
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 Microbes influence Your health

This analysis of microbes, including bacteria and viruses, involved sampling of over 200 healthy adults [looking at multiple sites of five body regions]. 

This data provides baseline information that will allow scientists and medical professionals to ask questions about how the genes of microbes interact with human genes.

Bacteria form diverse and normal symbiotic communities (ecosystems) throughout our bodies that differ depending on their location (consider the gut, mouth and skin) and significantly influence our health.

Some reported roles attributed to the gut bacteria:

• important in enzyme and vitamins (some B and K) synthesis

• influence metabolism of fiber; production of amino acids and short-chain fatty acids

• release anti-inflammatory chemicals; interaction with immune cells

• synthesis of neurotransmitters; signaling molecules to various organs including the brain

Scientists have documented that excessive use of antibiotics have unintended consequences: drug treatment leads to the loss of 'good' bacteria.

This has led to research focused on how the diverse array of microbes interact with human immune cells and their impact on inflammation and illness.

The HMP observations have been complemented by other studies examining variations of genes in different strains of bacteria in the guts of healthy women over time. 

Related individuals were found to have similar populations of gut bacteria.

During 2013, NPR aired a discussion about the Food and Drug Administration and a medical therapy (fecal transplants) for individuals with infected large intestine and severe diarrhea from the pathogen (the bacterium, Clostridium difficile) not responding to other treatments including antibiotics.

Michael Pollan, author of the Omnivore's Dilemma and Cooking: A Natural History of Transformation, addressed a wide range of topics about the gut microbiome in a New York Times article (May, 2013).

Pollan identified himself as a participant in the American Gut Project: extending observations from the HMP studies and providing an wider analysis of gut microbes and their genes obtained from the public. 

Insights about microbes continue to emerge: evaluation of microbiomes of individuals from remote geographical areas not exposed to 'Western' medicine / antibiotics have suggested low diversity of microbes may lead to an increase of allergies, asthma, diabetes and cardiovascular diseases.

The negative impact of processed foods consumed throughout the 'West' (including the United States) continues to be evaluated as the diagnosis of obesity increases.

Lab studies with mice using bacteria to influence excessive weight continue to be evaluated. 

In various animal studies, ingredients within processed foods and the lack of fiber (the subject of my next post) have been shown to contribute to inflammation of the colon. 

Recent revelations should encourage the public to be cautious about consumption of prebiotics (foods for microbes) and probiotics (introduction of so-called 'good' microbes) in the absence of informed scientific data and better oversight.

Medical professionals note the quality control of probiotics need to be evaluated further to substantiate advertised claims.

A preliminary take home message from the emerging microbiome data is for individuals to take a more active role in evaluating the foods they consume.  

Eating more raw fruits, vegetables, whole grains and nuts instead of processed foods will likely enhance the microbial diversity of the intestinal tract and help to maintain your health.

Keep active, attend a yoga session.

#Microbes #Microbiome #Human Microbe Project #Microbes and Nutrition #Yoga And Nutrition

Yoga, Challenges Of Food Allergies

Bob Crowther comments on food allergens and identifies some resources to adress your inquiries.

The foods we consume to fuel our bodies also my contribute to an allergic reaction (an immune response) that can be deadly. 

National awareness and discussion of food allergies among children and adults in medical journals and newspaper/magazine articles have grown. 

Contrary to public perceptions, medical specialists report a lower incidence of food allergies for both age groups but acknowledge accurate figures are difficult to establish.

Research investigators emphasize the importance to distinguish between food allergy and food intolerance.

Food allergy involves an immune (antibody response) while food intolerance reflects the absence of a protein (enzyme) needed for a chemical reaction (think: absence of lactase to break down milk sugar, lactose). 

Food allergies are thought to originate in the following manner:

• with a first exposure to a food allergen, our bodies makes antibodies that become attached to white blood cells (mast and basophils)

• with a second exposure, the food allergen binds to an immunoglobulin antibody (IgE) on these cells and they release chemicals (for example, mast cells release histamines)

Allergy specialists have noted that skin prick tests and blood analysis for antibodies often lead to a misdiagnosis and artificially inflated food allergy numbers in both children and adults.

They note that having food antibodies does not equate with having a food allergy - contributing to an inaccurate diagnosis.

Several years ago the National Institutes of Health (NIH) division [National Institute of Allergy and Infectious Diseases] published national food allergy guidelines for the public that addresses terminology, diagnosis and treatments.  

Learn About Food Allergies
Protect Yourself

Major food allergies include the following: milk, egg, peanut, tree nuts (almonds, cashews, pecans, walnuts), soy, wheat, fish (salmon), nuts and shellfish (crab, lobster, shrimp). 

Along with decreased blood pressure, documented food allergy symptoms frequently involve different tissues and organs:

•  skin (hives, eczema, itching)
•  lung (difficulty breathing)
•  nose (congested, running)
•  gastrointestional (trouble swallowing, abdominal pains, vomiting, diarrhea) 

NIH investigators have reported a new chronic disease involving inflammation of the esophagus, oral allergy syndrome (reactions to raw vegetables) and exercise-induced food allergies.

While initial reactions to foods allergies are not accurate to predict future responses, dangers can be real when anaphylaxis occurs: chemicals from the immune system can lower blood pressure and block normal breathing within seconds to minutes or longer that can result in death.

Epinephrine injections into thigh muscle using an Epi-Pen (in its various forms) is often prescribed for emergency conditions of anaphylaxis for children and adults.

Do not avoid food allergy symptoms. 

Take the advice of medical and allergy specialists.

Consult with your doctor and learn what procedures are appropriate for your specific situation (possibly including an oral food challenge under double blind conditions - when neither the doctor or patient knows what is being consumed).

#Antibodies to Food Allergens #National Food Allergy Guidelines #Yoga And Nutrition