King Corn: Cows + Corn = Moooochos Problemas

One of King Corn's focus is the consequences of utilizing a large portion of the country's corn surplus to feed livestock.

Fifty years ago, cows in the United States, like others around the world, subsisted on a simple, natural diet of grass and hay.

In the early 1970's, though, when farmers were instructed to produce as much food as possible -- resulting in a tremendous surplus of corn -- cows' diets radically changed.

Gone was grass, in was corn (often mixed in with grains also foreign to cows' diets until that time).

Livestock breeders couldn't be happier about this change. On a corn diet, cows fatten up a lot quicker, especially when cruelly crowded in feedlots, literally unable to walk. In other words? More cow to sell in less time.

From a cow's standpoint, however, the glass isn't so full.

Cow's digestive systems are unable to handle corn and grains. Consequently, after a year of said diet (after 12 months, most are then sent to slaughterhouses), many cows get sick.

A sick cow, though, is useless to a breeder. So, as "insurance", antibiotics are mixed into their food supply. It is believed that antibiotic residue in the food we eat is partly responsible for developing antibiotic resistance in our own bodies!

Even with this precaution, many cows become sick to the point where their blood pH drops, often resulting in a life-threatening condition known as acidosis.

In fact, corn is so harmful to cows that if they were to eat it continuously for 18 months, their systems would go into overload, resulting in death.

According to King Corn, everyone who has eaten conventional beef in the United States over the past thirty years has eaten purely corn-fed meat.

This is especially troubling considering that the fat ratio in the United States' diet is completely imbalanced.

Ideally, we want our Omega 6 (an essential fatty acid found in vegetable oils, nuts, seeds, and plants) and Omega 3 (another essential fatty acid, found in walnuts, flax, salmon, tuna) ratio to be approximately 4 to 1. Current estimates place ratios anywhere from 15:1 to 20:1!

What's wrong with that? These disproportionate numbers greatly increase our risk of developing inflammatory diseases, including Crohn's disease, rheumatoid arthritis, and degenerative joint disease.

As if that weren't bad enough, beef from corn-fed cows contains as much as five times more unhealthy saturated fat than that of grass-fed cattle!

You can now see why having our food supply so saturated with corn -- which provides Omega 6 fatty acids -- is a problem.

Consider a fast-food meal of a hamburger, fries, and soda.

You are getting corn in your hamburger, both in the corn-fed beef and the bun (which contains high-fructose corn syrup).

The fries? Very likely fried in corn oil (it's the cheapest, and you know fast foot outlets are all about cutting costs and maximizing profit!)

The soda? If it's not diet, you're getting your share of high-fructose corn syrup as well.

Next time you're at the supermarket, read the ingredient lists of the foods you place in your cart, keeping track of how many items contain high-fructose corn syrup, corn starch, corn oil, corn gluten, hydrolyzed corn, etc.

I have a feeling you'll be surprised.

You Ask, I Answer: Sprouted Grains/Breads

In some supermarkets I've seen breads, bagels, and English muffins in the frozen section.

I never bought them, but I looked at the packaging a few times. It says they are flourless, "sprouted" breads.

I don't understand how it's bread if it doesn't have flour in it. Are they good for you? What's in them?

-- Al Joseph
St. Paul, MN

Sprouted grains -- also known as "live" grains -- have recently gone mainstream after being health food purists' secret for several decades.

I first had sprouted grain English muffins a year ago, and they have since become a staple in my home freezer.

Sprouted bread, for instance, is the end result of a process which begins by sprouting -- rather than milling -- different grains (wheat, spelt, barley, etc.) and legumes (i.e.: lentils, beans).

These sprouts then become dough, which is baked at low temperatures.

This process retains more of the grains' and beans' nutrients, yielding higher amounts of protein, fiber, vitamin A, iron, calcium, and potassium when compared to regular bread, even whole wheat varieties.

I am by no means saying that regular whole grain breads are "bad" or nutritionally empty -- far from it!

However, bread products made from sprouted grains offer even more nutrition.

For instance, one sprouted grain English muffin contains 8 grams of protein and 6 grams of fiber (compared to the already-considerable 5 grams of protein and 3 grams of fiber in a conventional whole grain variety).

What I personally love about sprouted breads (such as Ezekiel 4:9) is the hearty, nutty taste they deliver -- and how incredibly satisfying they are.

Food For Life -- the company that makes the Ezekiel 4:9 line, inspired by scripture -- also produces cereals, pastas, and bagels.

By the way, am I the only one who would prefer a more non-denominational name for their products? Then again, you can chalk it up to a historic, rather than religious, influence.

Back to the topic at hand -- you can only find them in a supermarket's frozen section because they lack additives and preservatives. Storing them at room temperature will lead to rancidity and spoilage rather quickly.

Give them a try and see what you think!

Numbers Game: Answer

A 2004 New York Times investigation (led by renowned food writer Marian Burros) of eight high-end New York City food specialty stores revealed that six of them were labeling farm-raised salmon as "wild".

This is a very troubling statistic, particularly because there are important reasons for choosing wild -- rather than farmed -- salmon whenever possible.

Salmon is touted as one of the best sources of Omega-3 fatty acids because it contains top quality ones known as EPA and DHA in high amounts.

Sea creatures aren’t just naturally born with lots of Omega-3 fatty acids.

Instead, they eat sea plants that produce this fat. Once consumed, fish store it in their fat tissue (which, PS, is why you do not get Omega 3's from a salmon skin sushi roll).

In the case of larger fish, they achieve this by eating smaller species that eat sea plants.

Here is the problem. There are different types of salmon.

On the one hand, you have the wild kind, caught in the ocean, where these salmon produce Omega 3’s in their bodies by eating the plant life under the sea.

You also have farmed salmon, wherein hundreds of these fish are crowded into aquatic feedlots.

Guess what? They aren’t being given sea plants to eat. Rather, they are fed grain (to fatten them up) and antibiotics (they are in such close quarters that they are very likely to get sick, so farmers throw antibiotics in the water as ‘insurance’).

Hence, the amount of Omega-3's they offer is lower than that of wild salmon's.

Additionally, the perfect ratio of Omega 3 to Omega 6's (another fat our body can not produce, and thus we need to get from the diet) found in wild salmon is unbalanced in the farmed counterparts.

Although Omega 6 fats are necessary, the United States diet is extremely high in them, and too low in Omega 3's. The ideal ratio should be 1:3 (Omega 3:Omega 6); we're currently at a 1:20 - 1:25 ratio!

It gets worse, I’m afraid. Wild salmon gets its beautiful pink hue from its diet. Farmed salmon? From pellets!

There is actually a patented chart called a “salmo fan” (pictured up top), which displays several shades of pink. The salmon farmer chooses the specific shade he wants his fish to have, drops some pellets into the water and, voila, wish becomes reality!

Essentially, farmed salmon are fed dye.

Don’t get me wrong – salmon is still a great source of protein, potassium, phosphorus, selenium, and vitamin B12 whether it’s farmed or not.

However, when it comes to the impressive Omega 3 profile of salmon (and other seafood), you can forget about it if your dinner is coming from a feedlot and not the ocean itself.

You Ask, I Answer: Veggie Chips/Terra Chips

[Crispy Delites] sound so good! I hope they eventually bring them up to Canada.

I did find it kind of unfair that you compared them to Funyuns though; I personally would've compared them to Terra Chips (although they don't have an onion flavour so I kind of see why).

The original flavoured ones are also just vegetables, oil and salt (and beet juice concentrate for colour). They are fried, however, so they still can't compare to Crispy Delites, but I just wanted to point out they're not the only real veggie chips out there!

-- Vincci (via the blog)
Canada

Vincci, you make a very good point. Like Crispy Delites, Terra Chips are also made exclusively from vegetables, and not a hodgepodge of sugar, stabilizers, flour, and buttermilk.

As you mention, though, Terra chips are fried, which increases their caloric and fat content.

Although they also offer three grams of fiber (and even a little less sodium than Crispy Delites), an ounce of Terra chips pack in 50 more calories and 6.5 more grams of fat.

The reason why I compared red onion Crispy Delites to Funyuns was to show that not all "onion chips" are equal. In fact, Funyuns are really just fried corn starch chips with some onion flavoring on them -- very different from the baked simplicity Crispy Delites offers.

King Corn: Review

I caught King Corn earlier today -- and highly, HIGHLY recommend you do too.

I was lucky enough to be at a special screening which was followed by a question and answer session with one of the two documentary's stars as well as the director and editor of the project (my question, and their answer, will be posted separately).

The movie begins with friends Ian Cheney and Curt Ellis getting a strand of their respective hairs tested in a lab. The result? A rather large amount of carbon in their bodies. The culprit? Corn.

It is made clear from the beginning that the problem is not corn on the cob. Rather, it's all the ubiquitous corn byproducts in the United States' food supply.

In just 88 minutes, we watch as Curtis and Ian travel from Boston to Greene, Iowa (where, coincidentally, both their great grandfathers' once lived) in early January of this year to plant their own acre of corn.

As the months roll on, the agricultural dynamic duo begins to ponder -- and investigate -- where the genetically modified corn they are growing -- none of which is edible in its natural state -- will end up.

The answers aren't pretty: cattle feedlots, soda, bread, frying oil, cookies, soups, pasta sauce.... the list goes on!

Sprinkled throughout the documentary is commentary from Michael Pollan (who I asked to participate in our "Speaking With..." section a few months back but declined via his assistant, due to too many commitments) and Harvard's Walter Willett.

Both experts make it clear that the surplus of corn in the United States is behind many severe problems, ranging from rising obesity rates to the deplorable downfall of small farms.

King Corn also teaches a valuable lesson on the history of agriculture in this country, explaining how farmers went from originally being paid NOT to over-produce to today's record-shattering crop numbers (each acre of corn contains 31,000 kernels!)

Rather than write a long post covering the important issues -- and dishing out some eyebrow-raising statistics shown -- in the film, I will blog about King Corn throughout the week to give it the coverage I feel it deserves.

If it's playing at any of your local theaters, do not miss out! Dates and locations are below:

October 19 -- Washington, DC & Boston, MA

October 26 -- Los Angeles, CA

November 2 -- San Francisco & Berkeley, CA

November 9 -- Austin, TX

November 9 - 15 -- Chicago, IL

November 11 -- Pleasantville, NY

November 21 -- Pleasantville, NY

December 7 -- St. Louis, MO

Champion Chip

A positive review of a bag of chips? Allow me to explain.

Unlike other vegetable chips made mostly of flour with a little bit of spinach or carrot thrown in at the end for flavor, Crispy Delites are made exclusively and entirely from real vegetables.

It also helps that they are baked, rather than fried. In essence, water and moisture are removed, leaving behind crispy, crunchy bits with no extra junk.

The result? A healthy alternative to regular veggie chips that truly delivers.

The red onion flavor, for example, has only three ingredients: red onion, canola oil, and sea salt.

Compare that to Funyuns: enriched corn meal, corn and/or soybean oil, salt, corn starch, onion powder, sugar, soy flour, buttermilk, maltodextrin, hydrolyzed soy protein, monosodium glutamate, dextrose, garlic powder, artificial colors, spice, natural flavors, soybean oil, corn flour, and gum arabic.

Notice how an actual onion isn't anywhere to be found on that laundry list?

Simplicity pays off! A one-ounce bag of red onion Crispy Delites contains 110 calories, 2.5 grams of fat, only 80 milligrams of sodium, a commendable 330 mg of potassium, and 3 grams of fiber!

Let's go back to the Funyuns for a second. One ounce of those provides 140 calories, 7 grams of fat, 270 milligrams of sodium, 30 milligrams of potassium, and less than 1 gram of fiber.

The numbers speak for themselves.

Crispy Delites are also available in carrot, cucumber, celery, sweet potato, and taro flavors. Just like the red onion variety, they also consist of nothing but the vegetable in question, canola oil, and sea salt.

There is also an apple variety, with "apples" as the the sole ingredient. It's basically a one-ounce bag of crunchy baked apples -- nothing else!

Look for these in your local grocery stores and delis. If they are nowhere to be found, the company will soon provide ordering via their website.

Diets, Deconstructed: The Sonoma Diet

Time to check in with New York University professor and Nickelodeon nutrition consultant Lisa Sasson!

By the way, some of you have asked me what a nutrition consultant for a children's television channel does.

Ms. Sasson is the person Nickelodeon turns to when they need help deciding what food products to put their characters on.

The Viacom-owned station recently decided to be more careful with the foods their "celebrities" like Dora the Explorer and Spongebob Squarepants endorse. A certain "healthy" cereal might seem okay to ad executives, but it is Ms. Sasson who has the final word!

Today, she reviews The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days! by Connie Guttersen and Stephanie Karpinske.

What I Like:

"This isn't a low-fat or low-carb diet. Olive oil and nuts play a big part, and whole grains like brown rice and oatmeal are included."

What I'm Not So Sure Of:

"This idea of phases. It's very cookie cutter. I guess it's what sells. I don't know how necessary it is to have distinct phases with strict rules."

What I Don't Like:

"I have many problems with this book. First of all, it talks about how it wants to emulate The Mediterranean Diet, but then it tells you NEVER to eat things that people in that part of the world eat: potatoes, regular pasta, white bread, jam. We have this notion that these foods are "bad", but that's if they are eaten in very large quantities or prepared in ways that aren't healthy, like drowning pasta in a tub of Alfredo sauce.

This woman is a registered dietitian, so I'm really surprised with some of the things she says. She starts by telling you to go through your kitchen cabinets and throw out anything with white flour or sugar. This includes something like maple syrup. No one ever got fat from drizzling a little maple syrup on their pancakes!

I also don't like the idea of eliminating fruits during the first ten days. Fruit is a great source of nutrients, and there is absolutely no evidence supporting the removal of fruit from one's diet in order to lose weight. If anything, this can be problematic because you can not turn to fruit as a way to satisfy a sweet craving.

This diet is just too restrictive, and unnecessarily so. And, it annoys me that the author keeps mentioning how "easy" it will be to lose the weight. I don't think it's necessarily an easy thing. It's OK if you initially struggle. Telling readers how easy and fun this is going to be isn't truthful.

The recipes also seem complicated and expensive.

This is definitely one of my least favorite recent diet books."

I have not read this book, but based on the above review, I have a feeling I wouldn't be very supportive of it.

I love whole grains and recommend them often (I certainly believe the large majority of your grain consumption should come from whole sources), but I would never tell someone to shun white flour and other refined grains for good.

What for? So they can feel like they "cheated" when they went to a birthday party and had a slice of cake, or went to their favorite pizza joint with a friend and had a slice?

I also don't understand the reasoning behind eliminating fruit for a period of time -- I can't imagine not being able to bite into a single piece of fruit for a week and a half!

I also know that, later on, artificial sweeteners are allowed in small amounts, yet regular sugar is not. Huh? Adding a teaspoon or two of sugar into your coffee provides, at most, 32 extra calories.

The United States definitely needs to reduce its sugar consumption, but this idea of it as an absolute evil -- even in small amounts -- is hysteria.

Quick and Healthy Recipes/You Ask, I Answer: Heart-Healthy Waffles

Over the past few weeks I've received a handful of e-mails asking me to post some easy, quick, and nutritious breakfast recipes.

"I want to have a healthy breakfast on the weekends, when I don't have to run out the door after heating up some oatmeal in the microwave. I don't like to cook, so I don't see myself making vegetable omelettes. I'm getting tired of cereal," writes Danielle Rowd of New York, NY.

Melody Lee of San Francisco, CA says that although she loves "brunching with my friends on the weekends, it's starting to get expensive. I'm vegan, and I'm always having the same things for breakfast: cereal, a Lara bar, or a fruit smoothie."

Hopefully, this recipe will help them -- and you.

All you need is a toaster (or toaster oven). This is a perfect example of how some creative mixing and matching can yield a tasty and healthy breakfast.

INGREDIENTS:

2 whole grain frozen waffles (some brands I recommend: Nature's Path, Van's, Lifestream)
1 banana (sliced)
4 tablespoons plain, fat-free yogurt (preferrably Greek; if vegan, try soy yogurt)
10 - 14 walnut halves

Toast the waffles.

Once done, evenly distribute remaining ingredients on them.

Enjoy! This is one tasty and filling breakfast I don't even need maple syrup for, since the banana adds the perfect sweet touch, while the yogurt and walnuts provide a variety of textures.

NUTRITION FACTS:

425 calories
1 gram saturated fat
9 grams fiber

A good source of: fiber, protein, Omega-3 fatty acids, manganese, calcium, and potassium.

All About Corn

King Corn opens in Manhattan today, and it's one of my "Weekend To Do" items.

I'll post a review in a few days.

In The News: When The Going Gets Tough, The Tough Lose Weight

This short piece in The New York Times presents an interesting situation.

Using Cuba as a case study, it states that in times of economic crisis, calorie consumption drops, leading to decreased rates of obesity and heart complications. Once the scenario improves, more food is purchased, more calories are eaten, and waistlines expand.

One factor worth pondering, I think, is that nutrition education and awareness could really shift these values.

After all, it is the people with higher expendable incomes -- at least in the United States -- who can afford the gym memberships, the personal chefs, daily meals at expensive health-centered restaurants, etc.

In this country, studies have shown that obesity rates are higher among children and adults of lower socio-economic status.

While I do not believe healthy eating can only be achieved with a lot of money, extra income permits certain luxuries that make healthy living easier.

Not to mention, when it comes to dining out, most unhealthy, highly-caloric foods in this country are available at dirt cheap prices (mainly because of agricultural subsidies that favor corn and wheat, which can be processed into things like high fructose corn syrup and fiberless white flour, rather than fruit).

A dollar can get you chicken nuggets at McDonald's, but you'll need at least one more dollar to score a side of brown rice at a standard restaurant.

Thoughts?

Bypass Queen

Dairy Queen is gleefully promoting its "Blizzard" (ice cream with candy mix-ins, which has put them on the ice cream map since 1985) treat of the month -- the Reese's Peanut Butter Cup flavor (pictured alongside this post).

Not surprisingly, you can get it in either a regular or large size.

The large size weighs slightly over a pound! Its nutrition label would read something like this:

Calories: 1,050
Total fat: 38g (58% of the daily value)
Saturated fat: 29g (145% of the daily value)
Sugars: 133g (11 tablespoons!)

What is truly disturbing is that this size is not advertised for sharing -- it's all about wolfing it down solo.

Is there really a need to sell a mammoth-sized portion of an item that, even in its regular size, is already quite an indulgence?

Do You Know What You're Sipping?

Ah, autumn! Leaves turn, pumpkin is all the rage, animals begin stocking up on food, and we trade in iced lattes for soup.

As nutritionally innocent as a hot cup of it may sound, you can make some real blunders as you navigate the canned soup aisle at the supermarket.

Read below to mak sure the soup in your cart will do more than soothe your soul.

Calculate calories!

Although many people consider one can of soup to be one serving, food companies beg to differ. A standard can of soup is considered two servings, meaning you need to multiply every single value on that food label by two.

Sometimes, this leads to higher numbers than one would expect. For instance, a can of Campell's Chunky New England Clam Chowder clocks in at 480 calories, while the same variety made by Progresso adds up to 460 calories. Amy's Organic Tom Kha Phak Coconut Soup is also a significant source of calories, at 440 per can.

Stay vigilant of sodium levels.

Canned and frozen goods -- except for flash-frozen fruits and vegetables -- are often loaded with sodium, a mineral that is necessary for basic cellular functions, but can contribute to several health risks if consumed in high amounts.

Although the recommended daily allowance is set at no more than 2,400 milligrams, the average adult in the United States is getting 150% of the amount.

The worst culprits in soup world? Progresso's Savory Beef, Barley, and Vegetable Soup (1,980 mg per can), Progresso's Chickarina (2,020 mg per can), and Campbell's Chunky New England Clam Chowder (1,960 mg per can).

Luckily, there are some sodium saints. Amy's Organic recently launched a new line of "light in sodium" soups which, on average, contain approximately 550 milligrams of sodium per can.

Health Valley offers "no salt added" soups which are extremely low in sodium, contributing a mere 140 milligrams per can.

Don't saturate yourself.

If you're not careful, you could be taking in a lot of saturated fat with your soup of choice.

Consider the following. A can of Campbell's Chunky Sirloin Burger with Country Vegetable soup packs in 10 grams of saturated fat (50% of the recommended daily limit, and more than a Crunch bar).

Don't be fooled by organic products either. Despite offering many nutritionally sound purposes, some of Amy's soups deliver a wollop of artery-clogging saturated fats. The organic potato soup? 12 grams per can! Her organic corn chowder? 9 grams! The Tom Kha Phak coconut soup? An alarming 22 grams (more than a day's worth!) in a single can.

One good strategy is to be careful of chowders and other cream-based soups.

Find fiber.

Those of you seeking to get more fiber in your diet should turn to soup for help.

Varieties chock full of beans and legumes will offer significant amounts of fiber, protein, and healthy fats -- the three pillars of satiety!

The average can of black bean soup will provide a powerful 14 grams of fiber, while lentil varieties typically contain 10 to 12 grams of the intestinal tract clearing, cholesterol-lowering, colon cancer protecting all-star.

You Ask, I Answer: Sauces/Chinese Restaurants

When eating at a Chinese restaurant, is garlic sauce or oyster sauce a better option?

-- Anonymous

It depends on what you mean by "better option."

What I can tell you off the bat is that both sauces are very high in sodium.

One tablespoon of garlic sauce contains 290 milligrams (12% of a day's worth), while the same amount of oyster sauce packs a whooping 492 milligrams (20% of a day's worth!).

Yes, that's only in one tablespoon! The average dish at a Chinese restaurant has five or six times as much -- more than a day's worth of sodium, in many cases.

From a caloric standpoint, neither is a huge concern. A tablespoon of garlic sauce adds 25 calories to your meal, while one of oyster sauce contains an almost non-existent nine (even if you multiply those values by five you aren't getting alarmingly high numbers).

If a garlic sauce is made with fresh garlic, you are taking in some anti-inflammatory, immune system strengthening antioxidants.

When eating out at a Chinese restaurant, I recommend the following.

First, ask for all sauces on the side. You can then either dip your fork in the sauce before sticking it into the morsel of food you are about to eat, or lightly sprinkle your dish with it (leaving plenty in the side dish).

Keep in mind that what you are putting sauce on is very important. Avoid deep-fried dishes. Always accompany entrees with brown -- instead of fried -- rice, and go for a side of steamed -- rather than sauteed -- vegetables.

Avoid noodle dishes, that offer nothing but refined carbohydrates. Instead, look for entrees that include vegetables (ie: shrimp and broccoli). This way, you get your share of greens without having to order an extra side dish.

Skip the spring roll, which is nothing but fried dough (and, in my opinion, are always tasteless). If you're in the mood for an appetizer, opt for the always-delicious (and healthier) summer rolls, or give grilled skewers of lean proteins (chicken or shrimp) a try.

Watch the portions! Chinese restaurants are notorious for providing huge dishes -- often times a day's worth of meat and half a day's worth of grains.

For more information on sodium, please check out issue 3 of the Small Bites newsletter.

Numbers Game: Fishy Business

A 2004 New York Times investigation (led by renowned food writer Marian Burros) of eight high-end New York City food specialty stores revealed that _____ of them were labeling farm-raised salmon as "wild".

a) 6
b) 5
c) 7
d) 4

Leave your guess in the "comments" section and come back on Sunday for the answer, as well as a brief tutorial on the nutritional differences between wild and farm-raised salmon.

All-Star of the Day: Mushrooms

The term "fungus" does not necessarily make one think of nutrition and wellness, but a healthy eater knows not to judge food by its name.

Not only are mushrooms a dieter's dream food, they could also soon become one of the absolute best sources of the sunshine vitamin!

Although the meaty texture of a grilled portabella mushroom might have you thinking it was a high-fat food, that couldn't be further from the truth.

A four-ounce portabella cap only provides 42 calories and 1 gram of fat, while simultaneously delivering 3 grams of fiber, 31% of our daily selenium needs, and 18% of the potassium and phosphorus we should be getting each day.

Selenium is one mineral -- and antioxidant -- you want to make sure your body is getting, since it works alongside vitamin E to cut down on cell damage caused by free radicals.

If you prefer shiitake mushrooms, consider that one cup of these cooked veggies contains a mere 81 calories and also provides 3 grams of fiber, 13% of our recommended daily intake of zinc, and half a day's worth of selenium.

Coincidentally, it is the white button variety that has become the vegetable world's hot button player.

Recent microcellular research has concluded that if a serving (half a cup) of these unique-shaped mushrooms is exposed to five minutes of ultraviolet light after being harvested, they become vitamin D powerhouses, providing 869 percent of the daily recommended intake!

This is a huge development, considering that recent estimates classify two thirds of adults in the United States as Vitamin D deficient.

That number does strike me as absurdly high, though. If consumed in a consistent basis, such a large amount of vitamin D can cause nausea, kidney failure, and hypertension.

Hopefully, they can find a way to expose this vegetable to UV light for a shorter amount of time and get them to provide a much more reasonable 75 to 100 percent of the sunshine vitamin.

In the meantime, don't fear fungus. Add it to salads, stir fries, or even as a topping on a soy burger (throw in some pesto, grilled onions and grilled peppers on that soy burger, too -- you'll thank me later.)

You Ask, I Answer: Flavored Coffee

I drink vanilla or hazelnut flavored roasted coffee almost every morning. Is that high in sugar?

-- Lori Frankel
Atlanta, GA

I am assuming you are referring to roasted coffee beans infused with flavor. If so, you can consider that to be equivalent to plain black coffee in terms of calorie and sugar content.

Coffee beans are flavored with chemical solvents, not sugar. A hazelnut roast does not have more sugar than a non-flavored one.

Mind you, this is very different from drinking regular coffee with added flavor shots.

At Starbucks, a tall coffee with a syrup shot has 8 grams (2 teaspoons) of added sugar, a grande clocks in at 12 added grams (3 teaspoons), and a flavored Venti contains an additional 20 grams (5 teaspoons) of sugar.

Powdered flavored coffees – to which you simply add hot water – also contain sugar. For example, a tablespoon (one serving) of International Foods’ French Vanilla coffee powder contains 8 grams (2 teaspoons) of sugar.

Administrative Announcements: Thank you, St. Louis!

A friend just forwarded me a review of this blog that was posted on the St. Louis Post Dispatch's website in late September.

I was never contacted for the piece, so I had no idea of its existence until just now. Needless to say, it was a wonderful surprise!

So, again, a big thank you to Jessica Milcetich for her kind critique and helping spread the word.

Save The Skin!

I'm glad to hear McDonald's offers apple slices to its customers, and is even toying with the idea of using them as substitutes for French Fries in happy meals.

However, why in the world would they offer peeled apple slices? Removing the skin takes away every shred of fiber.

By providing peeled apple slices, McDonald's is denying consumers three important grams of fiber.

If it ain't broke, don't fix it!

ADA Conference: Hot Import

One of the hottest new food products in Australia -- Sippah milk flavoring straws -- has arrived to this side of the Pacific Ocean.

It's all quite ingenious, really. Here's how they work.

Each straw -- designed to flavor exactly one cup of milk -- contains patented flavored beads that dissolve as milk travels up. The result? Flavored milk containing only two grams of added sugar (half a teaspoon) and a mere 15 calories.

Mind you, part of the reason for the low sugar and calorie numbers is that these straws contain a little sucrose (table sugar) and some artificial sweeteners. I'm not a big proponent of young children having Splenda. Occassionally? Fine. Every day? Not the best idea.

Down under, straws are available in are chocolate, banana, strawberry, cookies and cream, chocolate mint (eek), and green apple (double eek) flavors. So far, the United States market is offering the first four flavors.

I taste-tested the chocolate, banana, and strawberry straws and can see this becoming a surefire hit with young kids.

Not only do the see-through straws make it to fun to drink milk, they also provide flavor without all the sugar and calories in ready-to-drink bottled flavored milk. Consider that a cup of chocolate Nesquik adds 110 calories and 17 grams of sugar to a cup of milk.

I do have one bone to pick with Sippah's website. They refer to plain milk as "boring white milk."

While I understand they are talking to their target audience with those statements, I also think it's important for young kids to know that regular milk is also tasty (for instance, by using it as the base for a banana and peanut butter smoothie).

I also wish Nestle -- the company behind these straws -- would market Sippah as a treat rather than a daily addition to regular milk. I wouldn't oppose to a young child having two of these straws a week as a "special snack", but I would definitely have a problem with a parent allowing their child to flavor two daily glasses of milk with artificial sweeteners.

Anyhow, a box of 10 straws retails for $3.79. I'm interested in knowing if any readers with children have bought these, and, if so, what the children thought.

ADA Conference: No Comments

I'm not even going to bother to comment. The photo on the left was taken at one of the many booths present at the ADA's Food and Nutrition Conference and Expo.

The chart on the right-hand side of the board lists calorie contents of several beverages, promoting beer as one of the lower calorie alternatives.

I've tried to make sense of this booth's presence, but I can't. Anyone care to help? What connection am I not seeing between beer and nutrition?

ADA Conference: Perfect Pears

The Pear Bureau was present at the ADA's Food and Nutrition Conference and Expo last weekend, and I finally learned how to store my favorite fruit.

Pears at the supermarket -- or green market -- are not fully ripened, and whenver I bought a few, I would constantly make the mistake of immediately storing them in my fridge as soon as I got home.

I was halting the ripening process!

Here's how to perfectly ripen a pear. Store it in a brown paper bag for three days. At the end of the third day, lightly press into the top of the fruit. If it gives in -- not sinks -- to pressure, it's ripened.

At this point, you can store it in the fridge until you are ready to eat it. If kept out at room temperature any longer, it will spoil.

At a mere 96 calories a pop, pears provide 5 grams of fiber and 12% of our vitamin C needs!

Say What?: Script Check, Please

Yesterday night I finally got around to watching The Bourne Ultimatum.

While the fast-paced, loud action scenes were definite attention-grabbers, one thing that stuck with me as I walked out of the theater was a scene where a character orders a "heart-healthy omelette with goat cheese and peppers."

At the end of that scene, another character at the table leaves in a huff and states, "enjoy your egg whites," confirming my belief that "heart-healthy omelette" was another word for "egg-white omelette."

I find this so captivating because it is a nutrition mistake I see people making all the time -- ordering "heart-healthy" items and then sabotaging them.

Adding goat cheese -- or any cheese, for that matter -- to an otherwise fat-free omelette is ridiculous. A mere ounce of goat cheese contains thirty percent of a day's worth of saturated fat (the heart-unhealthy fat).

Meanwhile, an omelette made with two whole eggs and no cheese contains 15 % saturated fat!! In other words, a regular omelette with two vegetables is, hands down, heart-healthier than an egg white and cheese one.

A better solution for those of you seeking heart-healthy omelettes? Add healthy fats like avocado or seafood to your omelette, or ask the waiter to have your heart-healthy omelette cooked in vegetable oil, rather than butter.

Besides, as I mentioned several months ago, including yolks in your omelette isn't as bad as you might think.

ADA Conference: Define "Great"

Frito-Lay had the following sign you see on your right at their stand (in case you can't quite make it out, the first sentence reads, "Frito-Lay chips are a great way to add healthier oils to the diet.") at the ADA's Food and Nutrition Conference Expo.

A "great" way? I think the marketing team got a little carried away.

While their products do contain healthy fats, they aren't exactly a nutrition powerhouse (offering a measly 1 gram of fiber per serving and not much in terms of vitamins and minerals, except for their potato chips, which contain a fair amount of potassium).

I could think of better ways to get heart-healthy fats -- avocados, almonds, walnuts, peanuts, sunflower seeds, tempeh, tofu, salmon, tuna, and flaxseed, to name a few.

Adding avocado slices to a salad, or some ground flaxseed to a smoothie truly are great ways to add healthy fats to your diet, since they also contribute vitamins and minerals.

Besides, this sign is making a confusing claim. Notice that the terminology isn't "healthier fats" (ie: chips containing vegetable oils rather than something friend in animal fat or butter), but rather "healthier oils." Huh?

What exactly is an "unhealthy oil"? I can think of unhealthy fats, like lard and butter (none of which are oils), but despite there being some oils (i.e.: olive oil) that are heart-healthier than others, I can't think of one I would categorize as unhealthy.

Enjoying a handful of Tostitos is far from being a nutrition no-no, but if someone needs to incorporate heart-healthy fats into their diet, chips are far from the first thing I would recommend.

One Doctor You'll Love To Visit

Crackers and flatbreads often present a problem for me. Many tasty ones are filled with artificial ingredients and completely lack fiber, while several wholesome types are the equivalent of crunchy cardboard.

Luckily, Doctor Kracker has the cure!

I came across these crackers last month at my local health food store and, coincidentally, ran into the company's booth at the American Dietetic Association's Food and Nutrition Conference and Expo last week... and loaded up on free one-ounce sample bags!

These flatbreads have me hooked. In fact, they have knocked Triscuits off the top of my "favorite crackers" list.

Not only are they extremely crunchy, tasty, and loaded with heart-healthy seeds; each satisfying slice also offers 100 calories, 3 grams of fiber, 0 grams of sugar, and 100% organic whole grain goodness.

Enjoy!

Numbers Game: Answer

A 2007 study published in the Academy of General Dentistry's General Dentistry journal reported that colas' -- both regular and diet -- enamel erosion potential is 10 times higher that of fruit juice.

What does this mean? In essence, it gives another reason to think of sodas -- diet or not -- as occasional beverages, rather than daily staples.

Turns out the citric and phosphoric acids in sodas wear out our enamel, the protective substance covering the crowns of our teeth. Over time, constant attacks on our enamel lead to tooth decay.

What's crucial to understand is that the lack of sucrose (table sugar) in a soda does not mean it is automatically safe for our teeth. If you see phosphoric or citric acid listed as an ingredient, my best recommendation is to consume that drink with a straw. That way, the liquid goes straight to the back of the throat, reducing our enamel's exposure to it.

Taking tap water as the benchmark (which has a very neutral pH of approximately 7.6), here is how some popular sodas measure up:

Cherry Coke: 2.52
Coke: 2.53
Pepsi: 2.53
Dr. Pepper: 2.9
7-Up: 3.2
Diet Coke: 3.29
Root Beer: 4.0

I do want to point out that a few fruit juices -- such as grapefruit, with a pH similar to Dr. Pepper -- also have the propensity to attack our enamel. However, the vast majority (when fresh squeezed and not loaded with sugar) do significantly less damage on our enamel.

You "Ask", I Answer: Kevin Trudeau

I just received Trudeau's new book about weight loss. I haven't read but a few pages and decided to research this guy on the net and came across yours.

Trudeau makes a statement at the beginning that discounts embellishments in his story. Also, I already think the government, the ever-so-caring USDA and FDA- whom are supposed to be protected [sic] Americans from bad stuff- allows companies to put in additives.

Regarding artificial sweetners [sic], overprocessed and nutrient dificient [sic] foods---they are so readily available AND CHEAP. Folks buy and consume, get fat, stay fat, are unhealthy and thus go to doctors who prescribe the other manipulated and deceiving racket of manufactured synthetic drugs. What is being pumped into everybody= nothing healthy and pure that's for sure.

So there's a guy out there that sees this and decides to enterprise on it. Yeah! We all should be scratching our heads going 'why didn't I think of that'.....oh but then those Doritos wouldn't be wonderful a thing anymore. Long live prepackaged overprocessed nutrient dificient colon clogging wholesome goodness---with a side of carcenigens for ya!!!! GOVEG.COM PETA.COM - meet your meat........watch this and tell me something.

-- Anonymous (not surprisingly)

Boy, where should I start?

Well, firstly, I'm sorry to hear you spent money on Kevin Trudeau's new weight loss book.

I haven't had the opportunity to peruse it myself, so I'm not sure what statements he makes in the introduction that discount embellishments in his story.

Considering his track record, though, I would take most of what he says with many grains of salt.

There are many issues here worth thinking about. For one -- the subsidizing of certain crops certainly does not help improve this country's food supply.

Corn is extremely cheap, so it's no surprise that high fructose corn syrup is in so many foods. This is a topic well beyond the scope of this blog, and one which I myself am not too clear on, but those of you interested in food politics and the current state of farming should DEFINITELY, without a doubt, read an excellent guide to the farm bill called Food Fight.

Onto the United States Department of Agriculture and the Food & Drug Administration. Yes, they have their flaws (I think they often approve some artificial ingredients and components without hesitation), but this idea that they are conspiring to make us fat by adding secret ingredients to foods is far-fetched and completely misses another pressing issue -- our food environment.

The reason behind the obesity crisis in the United States is simple -- not only are we eating more (due to increasing portion sizes), we are also in an environment that provides constant access to food.

It's a clear fact that visual reminders of food trigger a hunger response.

It doesn't take a genius to realize that when you are driving down a road or walking down a street littered with food advertisements, fast food places, and the encouragement of eating on the run, you are much more likely to overeat.

Additionally, as discussed in Issue 5 of the Small Bites newsletter, the problem with large portion is that, as research has shown, the more food we have in front of us, the more we eat, even if physiologically our hunger has been satisfied.

Kevin Trudeau has not discovered anything. The only thing he enterprised on was the opportunity to make unfounded claims (i.e.: bouncing up and down on a trampoline helps beat depression) and make a quick buck.

As I have pointed out on this blog, the suggestions in many of his books are laughable (there is more to come -- over the next few days, I'll reveal more of his "weight loss secrets", one of which, I kid you not, is to take deep breaths).

It is obvious the man knows nothing about nutrition. He thinks he is a weight loss genius because he tells people to eat a mere 800 calories a day (yet contradicts himself by recommending that people eat as many apples all day as they want and chow down on burgers and fries as long as they are organic).

Disagreeing with Kevin Trudeau does not mean I think Doritos are healthy or a 'good food'. And, as far as your PETA links, I am not sure what the relevance is.

I have not eaten beef, pork, or poultry since 1998 out of personal choice due to my disagreement with the conditions that exist in the animal processing/farming industry, and while diets rich in meat products and lacking in fruits, vegetables, and whole grains increase the risk of certain diseases, I certainly do not think people who occasionally eat meat are endangering their health.

Thanks for writing and allowing me to bring these issues to light.

Mega (Fattening) Mac

The United States may have the world's highest percentage of obese adults, but competition is heating up.

Take a look at the Mega Mac -- Japan's hottest McDonald's hamburger, advertised as "beef heaven". Just how hot, you ask? Try 3 million sold within FOUR days of its January 2007 launch.

It was so popular, in fact, that what was supposed to be a limited two-week New Year's offer was brought back in April and May. Sales soared.

It is, in essence, the equivalent of two Big Macs, thanks to its four beef patties.

That comes out to 1,020 calories, 50 grams of fat, 100% of the maximum saturated fat intake, and 86% of a day's worth of sodium.

What intrigues me more than what your body must feel like after you finish that last bite is how people fit this in their mouth. Is it a two-layer process?

More importantly, does this mean we can expect Supersize Me, San in theaters soon?

Better Brownie

One thing I absolutely love about keeping up with food trends and what's hitting supermarket shelves is that it provides me with the perfect excuse to taste-test. Many times -- as is the case with most energy drinks (or as I lovingly refer to them, "carbonated cough syrup") -- one miniscule sample is enough to make my insides churn.

However, there are those great moments when you bite into something expecting the worst and end up thinking, "Wow, this is actually pretty good!" (after finishing the entire thing).

Today I unexpectedly discovered a tasty 100 calorie treat -- Glenny's 100 Calorie chocolate brownie (although they also offer blondies and even a peanut butter brownie, which I am sure are rather similar to what I had, this post only discusses the chocolate flavor).

100 calories, 75% organic ingredients (not that this alters its nutrition content, but it is an appreciated touch), 7 grams of fiber, a measly 1.5 grams of saturated fat, no trans fats, and a not-so-bad 11 grams of sugar (approximately one tablespoon, or a quarter can of regular soda).

After reading those claims, I was expecting a dry "brownie-like" sponge with a chalky aftertaste.

Not seeing any sugar alcohol or artificial sweetener in the ingredients list initially put me at ease. When it comes to baked goods, I prefer a small amount of real sugar rather than a mish mash of sweeteners made in a lab which linger on the palate for longer than I'd like.

I was thoroughly impressed with my first bite. A rich chocolatey taste, the texture of a homemade -- and much more fattening -- brownie, and seven grams of fiber to boot.

Yes, of course a piece of fresh fruit is a healthier way to get 100 calories, but there are times when we can't -- or don't want to -- have fresh fruit.

Besides, as I have stated before, I see nothing wrong with enjoying moderately processed food once in a while, especially if it is low in calories, pleasant to the palate, and good enough to satisfy a craving that might otherwise lead to unnecessary indulgence.

See, when it comes to eating healthy, I like to think of dietary patterns as a dart board. There are certain foods that should be in the bullseye and consumed every day (fresh fruits and vegetables, whole grains, legumes), but there is also space for foods in the outer circles which should not be consumed as often.

Is this item a health food? No.

Should you make this brownie one of your daily high-fiber foods? I don't think so. I certainly wouldn't place it in the center of the dart board, but I also would not place it in the same "junky empty calories" category as a bag of Doritos or a Twinkie.

However, if you get the chocolate munchies at four o'clock but don't want the 280 calories (and 11 grams of saturated fat) in a Twix bar from your office vending machine, or if you're looking to find a less caloric alternative to the huge Starbucks chocolate chip cookie you have with your morning coffee every Friday, I give you the green light to reach for Glenny's 100 calorie brownie and enjoy every bite.

Numbers Game: Dental Dilemma

A 2007 study published in the Academy of General Dentistry's General Dentistry journal reported that colas' -- both regular and diet -- enamel erosion potential is _______ times higher that of fruit juice.

a) 20
b) 5
c) 15
d) 10

Leave your guess in the "comments" section and come back on Saturday for the answer!

ADA Conference: Chick-Fil-A? Really? No. Really. Are You Serious?

Among some really wonderful vendors -- the almond board, the California Avocado Commission, the pear board, LaraBar, Barbara's whole grain cereals -- at the ADA conference expo showroom, there were several scattered companies that made the nutrition record in my head come to a screeching halt.

Case in point: Chick-Fil-A.

That's right -- the fast food joint famous for its chicken sandwiches.

Their stand attempted to transmit humanity (as you can see from their "saving cowz never getz old!" poster; how this cancels out the fact that thousands of chickens are slaughtered to make their sandwiches, I don't know) and a commitment to nutrition (by advertising their products as "handmade" and fried in peanut oil).

"Handmade" is one of those bottom-of-the-barrel adjectives when it comes to food advertising. It indicates absolutely nothing. You can handmake whole, nutritious food, or fatty foods that offer nothing but empty calories.

I could handmake a whole wheat sandwich chock full of hummus and vegetables in the same way that I could handmake a 500 calorie donut loaded with sugar.

Furthermore, while peanut oil is a healthier choice than, say, lard, frying in oils -- no matter what the source -- simply adds extra calories to a food. Besides, let's not forget that what they are frying in the peanut oil contains a significant amount of saturated fat.

A quick glance at Chik-Fil-A's nutrition info makes it clear they are nowhere near the health-conscious business they are making themselves out to be.

For instance, a chicken breakfast burrito provides 35% of the daily saturated fat limit and 39% of the maximum recommended intake of sodium.

One of their cookies and cream milkshakes will set you back 790 calories and add 33 grams of fat to your day (that's half of what you should be getting in a whole day, if you eat 2,000 calories) and provide a whopping NINETY percent of your saturated fat recommended maximum intake!

While none of their chicken sandwiches creep past the 500 calorie territory, they are still laden with sodium (we are talking four digit numbers here), provide minimal fiber, and contain significant -- albeit not overly alarming -- levels of saturated fat.

Although I give Chick-Fil-A half a brownie point for having absolutely no trans fats in their food (even in their fries, which is something McDonald's should take a cue from), I was disappointed to see their presence at an American Dietetic Association expo. They were as out of place as a bowl of condoms in a convent.

You Ask, I Answer: Weight Watchers

I was [talking to a friend today about] how fad diets don't work, because you deprive your body of calories for a short time, and the weight comes back on. But [she] was saying she does Weight Watchers, and she doesn't consider it to be a 'fad' diet because she's lost weight and kept it off, and eats balanced meals.

I'm torn, because Weight Watchers seems like a big ol' scam to me. What do you think?

-- Anonymous (per writer's request)

I agree with your friend -- Weight Watchers is most certainly not a "fad" diet.

What I like about Weight Watchers is that, above all, they stress calorie and portion control. Additionally, their famous "point" system (used to determine how many calories you should be taking in) is determined by taking into account a variety of factors, including weight, age, and physical activity level.

Unlike many fat diets, the Weight Watcher program does not suggest anyone eliminate entire food groups from the diet or deprive themselves.

Their belief -- which I agree with -- is that there is no such thing as "good" or "bad" food. Instead, you should strive for balance and watch your calories and portions. THAT is the key to successful and permanent weight loss.

Banning flour or sugar for life is not only impractical, it also does not guarantee permanent weight loss (you could get extra calories from fats or sugar-free candy and still gain weight).

Additionally, Weight Watchers recognizes emotional patterns and support systems as crucial pasts of a successful weight-loss system.

I also like the idea of meetings -- at least initially -- as a way of providing supportive environments for people. At the same time, I am glad they now offer an online program to people who dislike -- or are unable to attend -- meetings.

My only "concern" with Weight Watchers is that they now sell a lot of processed products (cupcakes, muffins, cereals, etc.) that, while low in calories, drown out what I believe is the better suggestion of "eating close to nature".

As an occassional treat, they are suitable choices, but I find them to be loaded with preservatives and very artificial tasting.

If anyone were to ask me what popular "diet program" I would recommend, Weight Watchers would be one of my top choices, hands down.

ADA Conference: A Golden Welcome

Upon first entering the expo at the 2007 American Dietetic Association's Food & Nutrition Conference and Expo, my eyes were immediately drawn to the golden arches shining brightly in the center of the 300,000 square foot room.

The McDonald's booth was an interesting one. I'm not sure they were aware that this was a nutrition, rather than environmental, conference. Their main two selling points were their sustainable farming practices and the fact that "many of their pre-cut apple slices" come from local farms.

Keep in mind that having sustainable farming practices does not make a company one whose farming is sustainable (in the same way that eating one vegetable a day does not make one a vegetarian).

And while the fact that many of their apple slices are local, their booth was missing the point. People don't go to McDonald's for apple slices. They mainly go for two things -- beef and fries. So, why not look into organic meats, or at least local and organic potatoes, if they are trying to wave the "we're green" flag (especially since livestock puts a tremendous stain on our environment)?

Besides, when was the last time you saw McDonald's advertising their apple slices to the average consumer?

In my opinion, Mickey D's was ignoring the obese pink elephant in the room -- the food they offer.

A fast-food establishment is never going to be "healthy". In fact, I don't think that should be their ultimate goal.

Hey, I'll be the first to admit -- their fries are delicious and I like to have them once every two or three months.

That being said, it's frustrating not seeing McDonald's make the kind of changes that could truly have positive nutritional consequences.

For instance, make all hamburgers with whole wheat buns and all breakfast sandwiches with whole grain English muffins. People aren't going to tell the difference because no one goes to McDonald's for the "delicious bread" -- people care about what's in between those two buns.

It wouldn' t hurt anyone to get an extra six grams of fiber with whatever hamburger they eat.

Also, why not relaunch their veggie burger, although this time with a non-meat patty that actually tastes good? When that mess came out in 2002, I was sorely disappointed. The patty was limp, flavorless, and drowned in all sorts of sauce. No wonder it didn't "perform well in selected markets."

Anyone who has had a Boca burger can attest to the fact that it resembles the taste and texture of meat. So, why not partner up with Boca -- or try to emulate their patties -- and see what happens, company of the Golden Arches?

Again, don't get me wrong. McDonald's should not try to disguise the fact that they are a fast-food joint specializing in burgers and fries. However, I can't help but believe many of their attempts at healthy offerings were shoddy, advertised poorly, and done simply to undo years of public scrutiny.

Although I can't discredit their attempts at working with local farmers, there's bigger fish to fry, er, bake.

This Week: Inside the American Dietetic Association's Annual Conference

Yesterday I was in Philadelphia for the American Dietetic Association's annual Food & Nutrition Conference and Expo.

Starting tonight -- and throughout this week -- I will let you know what new healthy products you can expect to see on your supermarket shelves soon (and how good they taste, since I sampled everything in the room) as well as what trends food companies are focusing on in order to get your dollars.

What I'm REALLY excited to show you, though, is some of the most desperate attempts some companies are making to market junk food as "health" food. I'm sure you will share in my complete and utter disbelief.

Those anecdotes -- with accompanying photographic evidence -- are coming very soon.

Numbers Game: Answer

Which of the following breakfast "switch strategies" reduces the most calories?

Kudos to you if you answered "replacing your morning bagel with an English muffin." A standard four-ounce bagel contains 310 calories, while a typical two-ounce English muffin packs in 134 calories. That's a difference of 176 calories!

Let's take a look at the other options:

Replacing a cup of whole milk with one of skim milk reduces your intake by 55 calories, a large orange provides 24 less calories than a cup of orange juice, and the 95 calories in a tablespoon of peanut butter aren't that far off from the 102 present in a tablespoon of butter.

This is not to say that the three options listed above aren't good ones.

After all, replacing a cup of orange juice with the fruit itself provides more fiber and five times more calcium, and the heart-healthy fats in peanut butter are more beneficial than the high levels of saturated fat found in regular butter.