You Ask, I Answer: Exercise

Is exercise enough?

I know plenty of long distance runners that subsist on ice cream and candy bars, even well into their middle-age, and have perfect health.

Can exercise overcome poor dietary choices? If so, to what degree?

-- Corey Clark
(Location withheld)

Exercise in itself is NOT enough.

Sure, exercise can help with cardiovascular heath, respiratory health, and musculoskeletal maintenance, but you also need proper nutrition to keep all systems running properly.

Exercise does not provide Omega-3 fatty acids, fiber, monounsaturated fats, or phytonutrients.

How do you know these long-distance runners who subsist on junk are in perfect health? Have you seen their blood labs?

Just because someone is thin and has a six pack does not necessarily mean they are in perfect health. They could have high blood pressure, low bone density, and low intakes of most vitamins and minerals.

Shame On You/Say What?: Intruder Alert!

A reader by the name of Rachelle recently left a comment on this blog notifying me about author John Gray's foray into nutrition.

If the name sounds familiar, it's because Mr. Gray is the author of Men Are From Mars, Women are From Venus.

Despite a lack of nutrition credentials, Mr. Gray now considers himself knowledgeable enough to dole out nutrition advice. Oh, joy.

Perhaps it is the "PhD" after his name that gave him this confidence, although that credential has been severely questioned.

In any case, Mr. Gray offers nutritional cleanses retreats (red flag, anyone?) and hawks -- are you ready for it? -- Mars & Venus shakes.

According to Mr. Gray, these shakes offer the "ideal balance of nutrients" for men and women. Don't you love vague pseudo-science catch phrases?

You do? Great, because here's another one: "the shakes are designed to assist the brain in functioning in a more balanced and harmonious manner."

Mr. Gray also claims these shakes get you to your ideal weight. If you need to lose, you will lose. If you need to gain weight, you will gain. I would love to see the randomized double-blind control trials that confirm this (because I'm so sure he conducted them.)

Despite having the exact same ingredients in different amounts, Mr. Gray claims the Mars shake produces more dopamine in the brain, while the Venus shake produces more serotonin.

Huh? Both shakes contain a protein powder. Protein-rich foods cause a surge of dopamine. So, how then, does the Venus shake differ?

If you're looking to lose weight, Mr. Gray has you covered!

All you have to do is buy his shake powder (of course!) and have it as your breakfast and dinner.

For lunch, you can eat a salad "with as many raw vegetables and avocado as you wish" as well as some form of protein, all topped with olive oil and either lemon juice or vinegar.

Although Mr. Gray claims the "effortless weight loss" (15 pounds a week, he claims!) is due to the magic ingredients in his shake, it's clear that the "magic" is simple caloric deprivation.

How can you NOT lose weight if your only solid meal of the day is a salad and your other two meals each consist of one scoop of powder and eight ounces of water?

Despite all the fantastic claims, the small print at the bottom of his website reads "John Gray's Mars & Venus LLC does NOT guarantee weight loss."

Hmmmm... interesting how he never mentions that in his breathless infomercials where he mentions how "life changing" his shakes have been!

Now we come to my favorite part -- the head-scratching nutrition-related statements:

* The weight loss cleanse prohibits the intake of any dairy, yet the shakes -- which are a significant part of the cleanse -- contain whey protein!

Newsflash, Mr. Gray, whey protein is a dairy protein!

* Mr. Gray on Omega-3's: "A couple of tablespoons of flaxseed [have as many Omega-3's] as a meal of salmon."

Firstly, how big is a "meal of salmon"?

Additionally, can you say "back to Nutrition 101 for you"? The Omega 3's in flaxseed consist of alpha linolenic acid, whereas salmon offers Docosahexaonoic acid (DHA) and eicosapentaenoic acid (EPA).

It is not an equal comparison!

* Mr. Gray hates soy, mainly due to its phytate content, which blocks mineral absorption.

Had he bothered to research the topic, he would have realized that although phytates interfere with the absorption of some minerals, they also offer a variety of well-documented health benefits.

Tannins in coffee and tea interfere with iron absorption, but that doesn't mean coffee and tea are "bad" beverages.

* Mr. Gray refers to a food that contains a certain amount of cholesterol as one that provides "3% of the daily requirement."

Wrong again! There is no daily requirement for cholesterol; it is not an essential nutrient. The 300 milligram figure is considered a "limit," not a requirement.

* Mr. Gray claims coconut is the only food that contains lauric acid.

Not so! Goat's milk, cow's milk, and palm kernel oil also contain the fatty acid.

These examples merely scratch the non-sense surface.

As I said in an earlier post -- enough is enough! The last thing anyone needs is more inaccurate nutrition advice from individuals who don't possess even the most basic knowledge!

This Earthling is not amused.

You Ask, I Answer: Dyes/Farmed Salmon

Are the synthetic dyes [fed to farmed salmon] harmful?

I googled astaxanthin and found a website talking about how it's an antioxidant and prevents cancer and is necessary for the healthy growth of the farmed salmon.

Surely that can't be true.

-- Kristin
Via the blog

That is technically true, but there is more to this story.

While both astaxanthin and canthaxanthin are deemed safe by the Food & Drug Administration (although people trust that organization to varying degrees), certain concentrations of canthaxanthin have been associated with eye defects.

Interestingly, different countries have different ideas of how many parts per million of that synthetic dye are "safe."

That being said, the vast majority of salmon farmed in the United States and Europe is only fed astaxanthin.

In other parts of the world, though, farmed salmon is only fed canthaxanthin (it is the cheaper of the two dyes.)

I still would not be too worried. You would need to be eating a LOT of salmon dyed with canthaxanthin to be affected.

What all of this ties into, though, is another controversial topic – COOL (Country of Origin Labeling.)

Although it is required for all fish sold in the United States, I have seen it very sparingly in supermarkets.

As far as I am concerned, the core issue surrounding these food dyes isn't so much possible health repercussions, but rather truthful advertising to consumers.

If farmed salmon were to either remain gray or be dyed another color (say, white), then consumers would immediately know they are not purchasing a wild variety, and there would be no room for mislabeling (remember this infamous study by Marian Burros of The New York Times?).

Since farmed salmon is nutritionally inferior to its wild counterpart (more saturated fat, higher Omega 6 fatty acid content, lower Omega 3 fatty acid content), people should not be left in the dark.

This is not to say farmed salmon should completed avoided or viewed in the same light as deep fried fish nuggets, but consumers have a right to know exactly what they are putting on their plates.

You Ask, I Answer: Omega-3 Fortified Eggs

What is the process exactly in adding Omega-3 to eggs?

How is this done?

I know the eggs are "fortified" but what does this mean?

-- Lori (last name unknown)
Via the blog

Before I get to your actual question, this is a good time to point out the difference between fortification and enrichment.

When enriching a food or ingredient (for instance, white flour,) food manufacturers are adding back nutrients that were already present in that food or ingredient prior to processing.

Fortification, meanwhile, entails the addition of one or more nutrients that are not inherently part of that food or ingredient.

Similarly, adding higher quantities of a nutrient than what is naturally present in a food or ingredient also falls under the "fortification" umbrella.

As far as Omega-3 fortified eggs, it is very simply done by adding food sources of Omega-3 to chicken feed -- usually fish oils or flax.

You Ask, I Answer: Fish Oil Supplements/Metal Toxicity Cleansings

Yesterday I attended a talk given by an "applied clinical nutritionist" who works at a local pharmacy.

She really advocated the use of supplements for everyone (probably because the pharmacy she works at generates a lot of revenue through the sale of herbs/supplements and homeopathic remedies).

She recommended taking fish oil instead of flax because she said that flax requires an extra step to be processed by the body.

She said that some people's bodies aren't able to perform this extra step and you would never know one way or another, so she just prefers to stick with fish oil.

Since you often recommend flax, what are your thoughts?

She also talked about "cleansing" (the colon in particular).

Her recommendation wasn't about losing weight, but rather to flush out toxins, no matter how healthy your diet.

She said this is needed to flush out "toxins" that accumulate in our bodies from pesticides in food, air pollution, etc.

The cleanse involves eating certain kinds of foods (she wasn't specific) and taking some sort of supplements that help flush your colon, like magnesium (I think).

All of this sounded sort of unnecessary to me.

Is there any evidence that this type of cleanse is beneficial for people whose diets are already consist of nutritious, whole foods?

-- Kristin (last name withheld)
Austin, TX

Before I begin, let me thank Kristin for following up her question with an e-mail revealing the results of her own investigative research.

Turns out that acquiring the "applied clinical nutritionist" title is a simple task.

"It's a self paced certificate program through the Texas Chiropractic College. To earn the certificate, you must be a health care professional, or the staff or student of a health care professional (I suppose you could be a dental receptionist). You have to attend 7 seminars (100 hrs), take a test and pay $1400. In return, you get a shiny wall plaque," writes Kristin.

Sigh. Of course.

This is precisely why I strongly (I'm talking "The Incredible Hulk" strong) believe the American Dietetic Association needs to launch a multimillion dollar campaign raising awareness of what makes Registered Dietitians different from all these other empty titles.

Unfortunately, the vast majority of individuals in charge of booking and hiring speakers for wellness events, health fairs, and media outlets have absolutely no clue what the difference is between a Registered Dietitian, a "naturopath," or an applied clinical nutritionist.

Anyhow, time to answer Kristin's question.

As far as the fish vs. flax issue, I agree with the speaker... to a point.

It is true that the Omega-3 fats found in flaxseed (ALA) need to be converted by the body to DPA and EHA.

It is also accurate to say that the majority of people do not convert ALA efficiently.

A significant factor inhibiting conversion is that Omega 6 fatty acids compete with Omega 3 fatty acids for the same desaturase (conversion) enzymes.

Keeping in mind that our current food supply contributes an abundance of Omega 6, you can see why ALA --> DHA/EPA conversion isn't happening as optimally as we would expect.

That being said, I still recommend ground flax simply because most people don't consume much of ANY Omega-3's.

Simply put, ground flaxseeds are an effortless way to add some Omega 3's to a variety of foods (not everyone likes fish or wants to eat it.)

I also hope that the speaker's recommendation of taking fish oil supplements was mainly targeted at people who do not consume fish.

I would much rather you get your DHA and EPA from actual food (i.e.: tuna, salmon, sardines) first, and consider supplements a "second best" choice.

Furthermore, I hope she stressed that non-DHA/EPA sources of Omega-3's offer a wide array of nutrients.

Ditching walnuts and flaxseed and instead swallowing a spoonful of fish oil every morning isn't necessarily a smart swap.

What I COMPLETELY disagree with her on (and why I doubt she is an RD) is her colon cleanse recommendation. Ugh. Ugh. UGH!

It is unnecessary and not particularly healthy.

If people want to "flush out" their colons, all they need to do is consume more insoluble fiber and liquids. Plain and simple.

Not to mention, I would love to ask this woman how exactly toxins accumulate in a body with a regularly functioning liver and kidneys.

There is no evidence whatsoever supporting the belief that we need to cleanse ourselves of toxins.

What I find most illogical is that people who furiously support colon cleanses are self-proclaimed "health experts," who apparently fail to realize that colon cleansing eliminates all the HEALTHY bacteria in the human gut and can cause electrolyte imbalances!

If you'll excuse me, I now need to go center myself.

You Ask, I Answer: Tilapia

I understand the importance of eating fish that have good levels of Omega 3's for heart health.

I always read about salmon, tuna, and sardines, but not about other fish.

I like to eat tilapia. Is it a good source of Omega 3's?

-- Melissa Oswald
Buffalo, NY

Tilapia isn't generally a fish I recommend to people looking to improve heart health through higher intakes of Omega-3 fatty acids.

It's not that tilapia is inherently unhealthy. My recommendation simply comes back to the issue of fish farming.

You see, it's very rare to find wild tilapia, so you can bet that whether you're buying it at the supermarket or ordering it off the menu at a restaurant, you are getting a farmed version.

That's NOT good news. Rather than consuming their regular aquatic diet, these fish are being fed cheap, dependable corn.

This ultimately results in negative health consequences for consumers.

Earlier this year, a study published in the Journal of the American Dietetic Association found that the average Omega 6 to Omega 3 ratio in a 3.5 ounce portion of farmed tilapia was a disconcerting 11:1 (wild salmon, meanwhile provides a 1:1 ratio.)

As I have explained in previous posts, dietary Omega 6:Omega 3 ratio plays a significant role in heart health (Cliff's Notes version: too much Omega-6 and not enough Omega-3 promotes inflammation, thereby increasing the risk of a number of diseases).

This is probably why you don't ever see tilapia mentioned in articles on heart-healthy fish.

In The News: Seeking Health? Look to the Mediterranean

The question of "ideal diets" is a hot topic in the nutrition field.

Although many dietitians agree that a Mediterranean style of eating -- " rich in vegetables, fruits, legumes, cereals [mainly whole grains], fish, olive oil and, yes, a bit of red wine with meals" -- is optimal, you are bound to run into individuals of the opinion that good health is achieved by eating liberal amounts of saturated fat and protein while shunning carbohydrates.

The British Medical Journal is helping shed light on this cloudy matter with one of the largest meta-analysis studies ever conducted, compiling "a dozen of the most methodologically sound of these observational studies, which included over 1.5 million people followed for up to eighteen years, analyzing cardiovascular consequences and some other important health outcomes."

End result? The Mediterranean diet was found to have the lowest rate of cardiovascular disease, cancer, Parkinson's, and Alzheimer's.

To quote directly from the study, "greater adherence to a Mediterranean diet is associated with a significant improvement in health status, as seen by a significant reduction in overall mortality (9%), mortality from cardiovascular diseases (9%), incidence of or mortality from cancer (6%), and incidence of Parkinson’s disease and Alzheimer’s disease (13%)."

Although the Mediterranean Diet is no longer an accurate name (the younger generations in these countries are eating too much processed food and too many calories, as evidenced by rising rates of obesity and type 2 diabetes), this particular way of eating does many things correctly.

Among them? Focusing on minimally processed foods high in fiber and phytonutrients, including heart-healthy fats (monounsaturated and Omega-3 polyunsaturated fats), and keeping added sugars to a minimum.

Although this is termed a "Mediterranean" diet pattern, it contains many parallels to the diet of one of the healthiest countries -- Japan.

This bit of "news" simply confirms what dietitians have been recommending for decades: stick to a desirable caloric range while making sure to eat your fruits and vegetables, keeping an eye on saturated and trans fat intake, choosing healthy fats, and avoiding added sugars whenever possible.

I am also of the belief that since this kind of eating pattern cuts down on empty calories, it makes sticking within a desired caloric range a little easier.

Quick & Healthy Recipes: Vegan Spinach-Walnut Pesto

Here is a different spin on traditional pesto I often whip up at home.

It omits cheese (you're welcome, vegan and lactose intolerant readers), replaces pinenuts with walnuts for an Omega-3 boost, and adds some spinach for extra nutrition.

YIELDS: 6 servings

INGREDIENTS

6 garlic cloves, whole
1 1/2 cups fresh basil leaves
1/2 cup spinach leaves
1/3 cup raw walnuts
1 Tablespoon freshly squeezed lemon juice
4 Tablespoons extra virgin olive oil
1/4 teaspoon salt (preferably coarse sea salt)
Pepper, to taste
1 cup water (from pasta pot)
1/4 cup nutritional yeast (optional)

INSTRUCTIONS

1. Place whole garlic cloves in food processor. Pulse until diced.
2. Place rest of ingredients (except water) in food processor.
3. Pulse; add water and pulse again.

NUTRITION INFORMATION (per serving)

220 calories
1.5 grams saturated fat
14 grams monounsaturated (heart healthy) fat
190 milligrams sodium
4.5 grams fiber
7 grams protein
350 milligrams ALA Omega-3 fatty acids

Excellent Source of: Vitamin A, Vitamin K, thiamin, niacin, riboflavin, B vitamins

Good Source of: Vitamin C, iron, magnesium, phosphorus, fiber

Although you can obviously drizzle this over some pasta (preferrably whole wheat; be sure to include roasted red peppers for a wonderful complementary taste), I also recommend using it as a topping for seitan, tofu, or grilled chicken.

You Ask, I Answer: Salba

Do you know anything about Salba?

It seems to be getting quite popular (I accidentally ordered a raspberry salba square at my local coffee shop the other day), and I'm not sure whether it's a fad or not.

Is it actually a whole food or is it processed?

Where does it come from?

Is it as good as the makers of it claim?

-- Meredith (Last name unknown)
Via the blog

The folks at Core Naturals sure are working hard to hype up Salba.

No clue what I’m talking about? Let me break it down.

According to manufacturer Core Naturals, the salba seed is pretty much the greatest food ever created.

Dubbed by the company as “nature’s perfect whole food,” the press release pushes it as a one-stop shop for some of the highest quantities of fiber, calcium, magnesium, vitamin C, folate, and Omega-3 fatty acids.

Then there are statements such as this:

“Because of Salba's ability to absorb several times its weight in water, it may also help to curb hunger.”

That’s wonderful, but that’s simply what all soluble fibers do – the same ones found in oatmeal, fruits, vegetables, and nuts.

Core Naturals even make reference to one nutrition PhD at a Toronto-based university who, after conducting research, confirmed that Salba’s advertised properties truly exist.

You know something is slightly off, though, when the bragging rights about the doctor go something like this: “[He works at] the same university where in 1921, Dr. Frederic Banting discovered insulin and won the Nobel Prize for Medicine.”

Errrr.... okay?

Besides, there is something very suspect about having only one professional analyze your food. If Core Naturals is so sure that what they have is -- for all intents and purposes -- manna, why not send it out to a variety of independent food laboratories to have their goldmine validated?

Anyhow, Salba is just a white chia seed – with the exact same nutritional profile of all other chia seeds (which are usually black).

So, yes, it is an unprocessed whole food, in the same way that fruits, vegetables, nuts, and a plethora of other seeds are.

Don't get me wrong. Chia seeds have a neat nutritional profile – they are a good source of fiber, phosphorus, manganese and Alpha Linolenic Acid – but by no means is Salba a powerfood, nor does it offer the same Omega-3 profile as 28 ounces of salmon (as Core Naturals advertises.)

That is a very easy statement to debunk, by the way. Remember, salmon offers EPA and DHA, two Omega-3 fatty acids not present in seeds.

This situation with Salba and Core Naturals would be paramount to a company patenting Granny Smith Apples, calling them something different and claiming they were nutritionally superior any other apples.

Considering that Salba retails for anywhere from two to three times as much as standard chia seeds, I don’t really see a reason for purchasing it.

File it under "F" for fad. No, make that "FF" for... flimsy fad.

You Ask, I Answer: Omega-3 Supplements

I'm taking fish oil supplements (two 1000mg capsules with my prenatal vitamin, taken with food) because I can't eat fish without getting nauseous.

Am I absorbing even close to the same amounts of EPA/DHA as my body would get from a serving of cold water fish?

-- Anonymous
Via the blog

Fish oil supplements greatly vary.

Remember, the values to be on the lookout for are EPA and DHA.

I have seen 1000 milligram products that offer anywhere from 180 to 1,000 milligrams of DHA and 120 to 400 milligrams of EPA pero two capsule serving.

Since supplements are not regulated by the FDA (a direct result of the 1994 Dietary Supplement Health and Education Act), you'll find that some "1,000 milligram" capsules offer that amount of fish oil per two capsule serving, whereas others contain that in each individual capsule.

In any case, you want to aim for 1.5 to 2 grams grams of combined EPA and DHA per day.

A 3-ounce piece of wild salmon (as large as the palm of your hand and no wider than your pinkie finger) delivers approximately 400 milligrams of EPA and 1.3 grams of DHA.

Remember that as wonderfully protective of cardiac health as Omega-3 fatty acids are, more is certainly not better -- overconsumption can overly thin the blood.

There is a good deal of evidence that absorption of these fatty acids is higher in food, so although supplements are fine for the time being, I encourage you to resume eating fish once the nauseous reaction stops.

You Ask, I Answer: Omega-3 Fatty Acids

I'm pregnant and my OB/GYN has suggested that I eat a lot of wild salmon for the health and nutritional benefits of the Omega-3's.

Only problem is, I gag at the smell and sight of fish right now.

So I've been trying to use ground flax seed sprinkled in other foods I can manage, like yogurt, fruit salad, toaster waffles and cereal.

I know the flax seed needs to be ground in order to be absorbed, but how much do I need to consume each day in order to get the same benefits as eating a serving of fish?

Are there other good sources of omega-3's that I should try?

-- “My Eggo is Preggo”
White Plains, NY

First of all -- congratulations!

Your question is a great one, since it deals with the different varieties of Omega-3 fatty acids.

Although we often refer to "Omega 3 fats" as one general category, there are three different types -- Alpha-Linolenic Acid (ALA), EicosoPentaenoic Acid (EPA), and DocosaHexaenoic Acid (DHA).

ALA is found exclusively in vegetable sources, including walnuts and flaxseeds.

EPA and DHA, meanwhile, are found in large quantities in cold water fish. Grass-fed beef also contains a little.

One concern with getting Omega-3's solely from vegetable sources is that many people are unable to convert ALA to EPA and DHA.

Fetuses are absolutely unable to make this conversion, so they must get EPA and DHA directly from the mother (DHA is particularly necessary for eye and brain development.)

Even if you, as the mother, are able to convert ALA to EPA and DHA, you need approximately 10 grams of ALA just to make 600 milligrams of EPA and 400 of DHA.

To put that into perspective, 1 tablespoon of ground flaxseed contains slightly less than 2 grams of ALA.

One tablespoon of flax oil, meanwhile, delivers 7 grams (one good way to incorporate that into your diet is by adding it into a smoothie).

It's also important to realize that as good for us as Omega 3 fats are, they do not work alone. Vitamin C, zinc, and magnesium are involved in the conversion of ALA to EPA and DHA.

If you are not consuming enough of those nutrients, your will not convert quite as efficiently (so, say, you might need 15 or 17 grams of ALA to make the quantities of EPA and DHA mentioned above.)

In your situation, I suggest taking an EPA/DHA supplement.

That doesn't mean you should stop eating ground flaxseeds, though -- they are a nutrition all-star!

You Ask, I Answer: Ground Vs. Whole Flaxseeds

My question is about Kashi and Nature's Path products that claim to have Omega 3’s from flaxseed, but clearly only have whole flaxseeds in their products.

Don't they need to be ground for our bodies to receive [nutritional benefit[s]?

I've always been puzzled by this. Thanks!

-- “Glidingcalm”
Via the blog

Yes, only the ground-up form provides all the wonderful nutrition packed inside those tiny seeds.

If you were to thoroughly chew each flaxseed you would theoretically also be getting the same amount of nutrition, but it is very easy to swallow them whole (particularly when they are part of a waffle or cracker), in which case they pass right through the digestive system without contributing their Omega-3 fatty acids or lignans.

To ensure you are getting the most out of this great seed, have ground flaxseed ready to go in your refrigerator or buy whole ones and pulverize them in a coffee grinder.

Keep in mind, though, that many Kashi products (i.e.: their thin crust pizzas) are made with ground flaxseeds.

Similarly, some Nature's Path cereals (like their flax plus cold cereal with raisins) list "flax meal" as an ingredient, which refers to ground flaxseed.

And so it comes down to a common theme on Small Bites: always read the ingredient list!

You Ask, I Answer: Flaxseeds

I have been looking at the articles you've tagged with flaxseed and it looks like you wholeheartedly encourage the addition of ground flaxseed meal to foods.

However, I wonder if doing this is ultimately beneficial - as you point out, men at risk for prostate cancer should watch their consumption of ALA [alpha linolenic acid].

Additionally, omega-3 or not, adding fat to foods will increase the calories... for those watching their weight, is this really a smart decision?

On the other hand, as a vegan, I can attest to difficulty getting nutrients like vitamin B12.

Do you think that, for vegans, the addition of flax meal is a good idea (even with a diet that incorporates a lot of nuts [in particular, walnuts] and -for cooking- canola oil)?

-- Christine (last name unknown)
Via the blog

Keep in mind that most of the findings about high ALA intakes and prostate cancer risk mostly relate to flaxseed oil (which contains very high levels of ALA -- approximately twice that of fish oil, and certainly much more than a tablespoon ground flaxseed), not flaxseeds themselves.

It's also interesting to note that lignans -- the phytochemicals present in flaxseeds but not in flaxseed oil -- are believed to play a protective role against some cancers.

In any case, I stand by my suggestion of adding a tablespoon or two of ground flaxseed to one meal or snack every day.

It's worth stressing that the benefits of ground flaxseed far outweigh any caloric concerns.

If someone is interested in cutting calories, flaxseed should be at the absolute bottom of that totem pole, since two tablespoons -- which pack in a lot of nutrition -- only add up to 70 calories.

It is always important to keep the concept of "nutrient density" in mind.

In other words -- consider the caloric content of a food in relation to everything else it offers.

Those 70 calories in two tablespoons of flaxseed are keepers -- they contain a lot of vital nutrients not commonly found in a lot of other foods!

Instead of cutting out the flaxseed, have a few less bites of a less nutritious food eaten later in the day.

Trust me, you won't find too many other "real" foods that provide 4 grams of fiber in just 70 calories!

As far as veganism is concerned, if walnuts and canola oil are consumed on a regular basis, then there is a decent intake of ALA and there isn't a need to also consume ground flaxseeds.

That is certainly a minority we are talking about, since 98% of the United States population is not consuming the recommended amounts of Omega-3 fatty acids?

So, yes, you bet I am a proponent of adding ground flaxseed to foods.

It's, at the very least, a start for some people whose Omega-3 intake is currently at zero.

I am glad you asked this question, though, because it once again goes back to the idea that "more is not better."

ALA is a wonderful thing to have in the diet, but overdoing is not healthier than getting the necessary amounts.

Say What?: The "Coo Coo" Diet

I am always fascinated by people who take nutrition to an extreme, ultimately putting their health at risk.

And so I present to you: fruitarians (exhibit A and exhibit B.)

That's right -- these people advocate eating nothing but fruit for optimal health.

(Insert "Twilight Zone" theme song HERE.)

It's worth pointing out that this includes "avocado, cucumbers, tomatoes, paprika, olives and squash."

Although some fruitarians start out eating nuts and seeds, the goal is to eventually cut those out as well.

Right, because nuts and seeds are behind all our health problems. UGH.

Despite clearly lacking a multitude of nutrients (Omega-3 fatty acids, zinc, calcium, and vitamin D, among others,) this movement has devout followers.

When it comes to dangerous diets such as fruitarianism, I leave political correctness at the door.

I am not going to sit here and say it's just a "different" diet that needs to be "carefully planned."

No. It's unhealthy, unbalanced, and as far as I'm concerned, an eating disorder disguised as a "natural" way to eat.

You Ask, I Answer: Inflammation

My mum asked me to look into foods that increase or decrease inflammation and related chronic pain conditions.

I don't know if such a thing is even possible, and Google leads me to thousands of quacks and charlatans. Can you help?

-- Rachelle T.

Location Unknown

Certainly.

Nutrition plays an important role in promoting -- and reducing -- inflammation.

Before we even get to actual foods, though, it's important to address weight.

Excess body fat heightens inflammation, so working towards shedding any extra pounds is the first step in my book.

Foods that I suggest your mother eat sparingly include refined carbohydrates (mainly white flour and added sugars), saturated fats, trans fats, and Omega-6 fatty acids (found in most plant oils, nuts, and seeds.)

A point of clarity regarding Omega-6 fatty acids: although they absolutely serve a purpose (and are essential, meaning we can only get them from our diet), the traditional U.S. diet is overly abundant in them.

Moving on, then. There are also many foods that help manage -- and even decrease -- inflammation.

These include whole grains, monounsaturated fats (think avocados, olive oil, and peanut butter), Omega-3 fatty acids (walnuts, flaxseed, salmon, tofu, wheat germ, and some legumes) and a wide variety of fruits and vegetables.

In the case of fruits and vegetables, the more variety the better.

Why? Research suggests that different compounds (i.e.: anthocyanins in blueberries, carotenoids in sweet potatoes, and phenolics in tart cherries) can aid in the reduction of inflammation.

Keep in mind, though, that for optimal results, these foods should be consumed on a daily basis for a prolonged period.

Additionally, the above mentioned foods should not be consumed with excess calories or sugars (putting a spoonful of walnuts into a Coldstone ice cream bowl or having a Reese's peanut butter cup are not effective ways to manage inflammation.)

Quick & Healthy Recipes: Ultimate Yogurt Bowl

I came up with this concoction last year and it soon became one of my favorite breakfasts.

Depending on your caloric requirements, you may opt to have it as a weekend brunch item or have it as your weekday breakfast with a few modifications (detailed at the end of the post).

Either way, it's a delicious source of calcium, Omega-3 Alpha Linolenic Fatty Acids, heart-healthy fats, and fiber (including a spectacular 3 grams of the soluble, cholesterol-lowering variety).

6 oz. non-fat plain dairy or soy yogurt (I prefer Greek yogurt's taste and texture)
6 oz. low-fat plain dairy or soy yogurt (see parenthetical comment above)
1/2 cup strawberries, chopped
1 medium banana, sliced
1/4 cup walnuts, chopped
1/4 cup oat bran
3 Tablespoons ground flaxseed

Get all the ingredients into a bowl and mix them together. Yum!

NUTRITION FACTS

646 calories
23 grams fat
3 grams saturated fat
16.6 grams fiber
40 grams protein
300 milligrams calcium (30% of the Daily Value)

Note: If you are preparing this with "regular" (non-Greek) yogurt, protein adds up to 29 grams and calcium totals 700 milligrams!

If you need to lower the calories, try one -- or more -- of the following options:

Omit the banana and save 105 calories (fiber total decreases to a still excellent 13.1 grams)
Omit the walnuts and save 131 calories (the ground flaxseeds still deliver Omega-3 fatty acids, and you only lose 1.3 grams of fiber)
Lower the ground flaxseed to 1.5 tablespoons and save 55 calories (the end result will contain 13 grams of fiber).

You Ask, I Answer: Fiber

I eat fresh veggies and hardly any processed food, whole wheat bread, fruit, salad, etc.

Since logging my food intake daily on the Daily Plate.com, I see I am significantly under my daily requirements for fiber.

How can I increase fiber without adding a lot of extra calories? I already know about eating brown rice, whole grains, etc. I also eat steel cut oatmeal often as well too.

-- Laura Lafata
Miami Beach, FL

Since fiber is free of calories, replacing low-fiber carbohydrates with ones higher in fiber will not increase your caloric intake up.

I am not sure what your totals are, but I will say that if your diet is low in calories, you will find it difficult to reach your fiber goals.

However, here are some tips on increasing your daily fiber intake.

If you are a cereal person, grab one that provides 4 or 5 grams of fiber per serving.

When it comes to bread (whether it's for toast or a sandwich), always go for whole grain varieties offering at least 3 grams of fiber per slice.

For quick on-the-go snacks, try out Lara, Clif Nectar, Pure, or Gnu bars (Gnu bars offer 12 grams of fiber; this may be too much at once for some people, so you can try having half a bar with breakfast and the other half after lunch.)

Beans and legumes are great sources of fiber. If you're having soup, opt for black bean or lentil rather than minestrone, tomato, or chicken noodle.

Similarly, add half a cup of chickpeas or kidney beans to salads and wraps.

For an extra fiber boost throughout the day, sprinkle ground flaxseed on soups, salads, yogurt, smoothies, and cereal.

Two tablespoons provide 4 grams of fiber and more than a day's worth of Omega -3 Alpha Linolenic Fatty Acids in a 70-calorie package.

Due to the presence of these polyunsaturated fats, be sure to keep ground flaxseed meal in the refrigerator to slow down rancidity.

You Ask, I Answer: Farmed Salmon/PCBs

I read on your blog that farmed salmon are fed grains and get their color by eating dye pellets. Yuck.

I have also heard that farmed salmon isn’t good for you because of PCBs. What is that all about?

-- (Name withheld)
San Francisco, CA

Although salmon is universally touted as a healthy food, its environmentally -- and nutritionally -- toxic profile differs depending on whether that fillet you are eating comes from a wild–caught or farmed specimen.

Whereas wild salmon freely roam ocean waters, farmed salmon share open-water netted pens (pictured at left) with thousands of other cohorts.

I suppose you could call them the “Manhattan”-ites of marine animals -- happily (or seemingly so) living in a shoebox.

Salmon farms are the equivalent of cattle feedlots -- they produce enormous volumes of waste (think nitrogen and fecal matter) that usually end up contaminating surrounding waters.

Where do polychlorinated biphenyls (PCBs) come in?

Well, you can thank the human species for that. PCBs were mainly used as lubricants, adhesives, and coverings for electrical wirings several decades ago.

They were banned in 1976 due to health and environmental concerns.

What concerns, you ask?

From a health standpoint, PCBs have specifically been linked to a variety of cancers, nervous system damage, and fetal abnormalities.

Mother Earth doesn't fare much better. Turns out PCBs accumulate in the environment very quickly, since they disintegrate at a snail's pace.

No, make that a snail moving through cement's pace.

Since, literally, hundreds of tons of PCBs were dumped into various waterways by companies and treatment plants in the 50s and 60s, the damage has certainly been done.

But if this affects many waterways, how come farmed salmon have higher PCB levels than their wild counterparts?

First, their diet is different.

As you said, farmed salmon are fed large quantities of grains. Ah, but that's not all -- they are also provided plenty of fish oil to snack on.

See, PCB’s accumulate in the fatty deposits and oils of fish. Farmed salmon have that freely available to them; wild salmon don't.

Since farmed salmon are overfed, they weigh more (have more fat) than their wild counterparts. In other words, more deposits for PCBs.

We're not just talking twice as many PCBs, either. Studies by a variety of environmental groups have concluded that the levels of PCBs in farmed salmon are anywhere from 12 to 18 times higher than wild salmon!

It is for this reason that farmed salmon intake is recommended to not surpass one meal a month.

It doesn’t help that wild salmon is more expensive and, as Marian Burros of the New York Times discovered a few years ago, a lot of “wild salmon” is actually farmed.

What is a health conscious shopper to do? Besides realize that humans have been treating the planet like absolute crap for the past few decades?

Well, I suggest buying canned sockeye salmon or, if your budget permits, frozen Alaskan salmon, both of which are always wild.

That's right -- canned salmon labeled “Atlantic salmon” is often farmed.

In any case, salmon is not the only fish in the sea.

Many other delicious species offer plentiful Omega-3 fatty acids, including black cod, halibut, catfish, pollock, and mackerel.

Cous Cous, Flaxseed, and Soy... Oh My!

Hodgson Mill offers a wide breadth of healthy products -- from ground flaxseed to whole wheat pastas to whole grain pancake and waffle mixes.

I fully trust that anything they advertise as "whole grain," truly is.

No sneaking in refined flours or tacking on isolated fibers to bulk up values on their food label.

One of my favorite Hodgson Mill offerings is the whole wheat cous cous with soy crisps and milled flaxseed.

It takes less than ten minutes -- and no cooking skills whatsoever, simply boiling water and stirring for 5 seconds -- to get it from the box to your table.

The best part? Each serving provides 6 grams of fiber, 16 grams of protein, 0 milligrams of sodium, and a terrific 450 milligrams of ALA Omega-3 fatty acids in a 230 calorie package.

The ingredient list is beautifully simple. Whole wheat cous cous, soy crisps, and milled flaxseed. That's it.

I love having it as a side dish topped with a sauteed-in-olive-oil mix of garlic, onion, and peppers.

Another tasty idea is to use it as a base for a refreshing summer salad -- simply toss in raisins, chickpeas, diced carrots, red and green pepper strips, and chopped fresh cilantro.

A triumphant trio indeed.

You Ask, I Answer: Soy

I have heard some forms of soy (i.e.: the fermented kinds) are more healthy than others.

I have also heard tofu is basically a processed product "cut" with the equivalent of plaster of Paris.

Soy and soy-based products are tooted by the supposed health conscious community as wonder foods, and i think people are often misinformed in regards to soy products being healthy.

For instance: those faux chicken patties. How can something so processed be healthy?

Wouldn’t a person be better off choosing an organic grain-fed chicken breast over something of this nature? likewise, organic soymilk [unsweetened of course] vs organic milk??

And what about soy estrogens???

-- Brooke Green
Brooklyn, NY

Thank you for bringing up the issue of “wonder foods.”

Although certain foods are more nutritious than others (quinoa surpasses white bread, for example,) I think it is dangerous to label anything as a “wonder food.”

Such a term inaccurately suggests such foods can be eaten in unlimited amounts.

Remember -- all calories, regardless of the source, add up.

Extra virgin olive oil certainly has its health benefits, but drowning a salad in 4 tablespoons of it adds 500 calories.

Anyhow, the key with soy -- like with any other food -- is to mainly consume it as minimally processed as possible.

This applies to other foods as well. Take potatoes as an example. It is obviously better to consume them baked and with their skin than out of a Pringles tube.

So, tempeh (fermented tofu) and edamame offer more nutrition than a processed soy product that could very well contain added sugars, excess sodium, and trans fat.

This can also be equated to whole grains.

Some people think a whole grain cookie is automatically healthier than a standard cookie. Not necessarily.

If the whole grain cookie has twice the calories, sugar, and trans fat of the standard cookie, the whole grain benefit is thwarted.

I consider the issue of faux chicken patties versus organic chicken breasts to be more about personal ethics than nutrition.

I think many people choosing faux meats do so out of a personal decision to not eat meat, rather than from a “what is less processed?" angle.

Keep in mind, though, that many times meat-based frozen products are nutritionally inferior to soy-based ones.

As far as tofu is concerned -- it is one thing to eat "tofu hot dogs" (which are highly processed and thereby high in sodium and chock full of preservatives,) but cubes of regular tofu (pictured, right) thrown into a vegetable stir fry is a great way for vegetarians to get protein, calcium, and Omega-3 fatty acids.

As for the soy-based estrogens, the only people who should be concerned are women living with breast cancer who consume four or more servings of soy on a daily basis.

Otherwise, there is absolutely no research showing that one or two daily servings of soy in a healthy individual poses any sort of health risk.

I don't recommend gobbling down oodles of soy every day because it contributes quite a bit of Omega 6 fatty acids to the diet (which in itself is not bad, but the typical US diet provides way too much of it and not enough Omega 3's -- nowhere near the ideal ratio.)