Nutrition | Kevin Harper

May 17

Nutrition Class: Discussion Topic #7

HDL & LDL As stated on the Nutrition Class post I created a few of days ago, I will be sharing my responses to nutrition topics. This post includes my initial response to a question posted by the professor and comments I made to others’ responses to that same question.

The professor posted the following:
“The focus of this discussion is controlling cholesterol levels. Two common initial actions for controlling cholesterol are diet modification and activity goals. For your initial post, include two of the following:

one additional initial action/goal, and/or
one specific dietary modification, and/or
one specific activity modification

”

My Initial Response
[ME:] Cholesterol is ESSENTIAL for the body which is why we rely on a very sophisticated system that produces it. It is well known that dietary cholesterol has VERY little impact (if any) on cholesterol levels.

There are dietary changes that can be made, however to reduce cholesterol levels in the body. I am not referring to LDL or HDL, but actual cholesterol.

The main dietary change is an increase in fiber consumption. The liver creates bile salts and uses cholesterol delivered to it via HDLs as a precursor. Bile salts are then secreted to emulsify fat in our intestines (during lipid digestion). Because CHOLESTEROL IS ESSENTIAL (as stated earlier) to our health, the body has evolved a bile-salt reabsorption mechanism. This mechanism prevents loss of bile salt through excretion.

Soluble (unabsorbed) fiber binds these bile salts tightly making it extremely hard for them to be reabsorbed. The liver is then forced to create more bile salt and use free cholesterol (raises HDL levels because of need to deliver cholesterol to liver for this production).

A secondary change in diet would include an increase in phytosterols (plant hormone-like molecules) that are VERY similar in structure to cholesterol and compete against cholesterol in various places in the body.

And as a final dietary change, the elimination/reduction of trans/hydrogenized and saturated fats should be considered as well as an increase in polyunsaturated fats (most notably omega-3 from plant sources and ESPECIALLY from cold-water fish). DHA and EPA (only found in animals – ie: cold water fish) are predisposed to be used exclusively for anti-inflammatory, brain development, and heart health purposes.

Very few studies link consumption of cholesterol with an increase of LDL. But MANY RECENT studies directly link ingestion of trans/saturated fats with increase in LDL.

As for physical activity…

Really, ANY physical activity will have a positive effect on cholesterol levels. I am a HUGE fan of walking and strength training (no jogging, biking, etc). I enjoy jogging and biking, swimming, etc. but do not engage in them often. A recent study found that doing a series of 20m sprints over 30 seconds was just as beneficial as running nonstop for 20 mins – in regards to cardiovascular disease risk factors (one of which is LDL/HDL levels).[1] The beauty, of course, is that one can get the same result in far less time (in 15% of the time) & with about a quarter of the calories.

But really, ANY increase in physical activity will have a VERY positive effect on the body… especially heart related, including cholesterol levels.

References:
[1] http://www.medicalnewstoday.com/articles/221337.php

Female Runner Discussion Based on my Initial Response
[STUDENT 1:]I agree that a diet in high saturated fats, will be a huge detriment on cholesterol levels. There are many types of healthy fats out there that would help us achieve overall well being and good health (such as Omega 3 and 6 fatty acids). But unfortunately in todays society, these foods are less commonly consumed, whereas diets high in fat are.
And I agree that any form of physical activity is good. However, I do believe that for someone with high cholesterol levels should start with cardio exercise before any strength training. Cardio exercise helps cardiovascular health which in turn would help lower cholesterol levels.

[ME:]STUDENT 1:

Great point about today’s average diet.

I also agree that cadio helps CV system, but so does weight training. Recent studies suggest weight lifting could do just as much as low-mid intensity cardio.[1][2]

No one doubts physical activity is good for our heart health, but literary reviews are inconclusive as to whether physical activity has any direct effect on cholesterol.[3] This is primarily because when one works out regularly, fat is burned & some weight is lost. It is unclear if this weight loss is a contributing factor to the reduced cholesterol.[4]

Here is an interesting quote from an article on WebMD: “Doctors used to believe it was only aerobic, endurance exercise that improved levels, but it turned out that we were wrong. A number of studies on resistance training have shown very powerful effects on cholesterol metabolism”[5]

My main point was that “ANY physical activity will have a positive effect on cholesterol levels”.

Frankly, I do not believe man was build for long distance running/jogging. There is no adaptaive advantage to it. I can’t think of a single animal on earth jogs long distances. They all walk to where they need to or run as fast as they can to get away from a predator or to catch prey. Sprinting is something we are supposed to do. This could be a possible explanation as the results of the reference I used in my original post where sprinting short distances for a few seconds resulted in the same cardiovascular benefit as jogging for 20 mins.

Reference:
[1] http://www.ncbi.nlm.nih.gov/pubmed/20885204
[2] http://www.medicalnewstoday.com/articles/213813.php
[3] http://www.unm.edu/~lkravitz/Article%20folder/cholesterol.html
[4] http://weighttraining.about.com/b/2009/02/17/does-weight-training-lower-cholesterol.htm
[5] http://www.webmd.com/cholesterol-management/features/exercises-to-control-your-cholesterol

[STUDNET 1:]You have very valid points of views. I think the main thing to remember (besides being physically active has many benefits to health) is that diet directly effects cholesterol levels (among other things). Below is a site I found for foods that are better in helping tweek cholesterol levels. Because what we eat directly effects our bodies conditions.

1.) http://www.mayoclinic.com/health/cholesterol/CL00002

Cholesterol-containing Foods [ME:] I WHOLEHEARTEDLY agree with you that our diet is DIRECTLY linked to our health.

The site you provided is inline with my belief that saturated and trans fats should be eliminated from the diet. It parallels comments I’ve made on previous posts that indicate we should all increase our fiber, DHA/EPA/omega-3, and phytosterol/phytohormone intake.

The site also tiptoes around the dietary cholesterol issue… the issue I am contesting (and have been ever since we read the chapter on fat and now the one on cholesterol). The Mayo Clinic site says “Cut back on the cholesterol and total fat — especially saturated and trans fats — that you eat. Saturated fats, like those in meat, full-fat dairy products and some oils, raise your total cholesterol. Trans fats, which are sometimes found in margarines and store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels. Trans fats raise low-density lipoprotein (LDL), the “bad” cholesterol, and lower high-density lipoprotein (HDL), the “good” cholesterol.”

Notice there it NEVER mention that cholesterol you eat increases cholesterol levels. But it does link trans and saturated fats to increased LDL levels in the blood. Harvard’s School of Public Health explains the point I’m trying to make in the following way:

“Although it is still important to limit the amount of cholesterol you eat, especially if you have diabetes, dietary cholesterol isn’t nearly the villain it’s been portrayed to be. Cholesterol in the bloodstream is what’s most important. And the biggest influence on blood cholesterol level is the mix of fats in your diet—not the amount of cholesterol you eat from food.”[1]

References:
[1] http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/

My Comments on Other Students’ Initial Responses
(First Conversation)
[STUDENT 1:]Lets say I had just received results from a cholesterol blood test, and it indicated that my LDL was high and HDL was low, I would immediately make some changes! I would first modify my diet. Specifically my egg consumption. I can eat eggs daily, and since egg yolks are high in cholesterol, that would be significantly decreased. After reading the assigned chapters, I learned that egg yolks should be limited to two per week. Secondly, I would modify my physical activity, specifically cardiovascular activities. When I was reading the interactive ebook (understanding nutrition, on line vesion) on page 615 it states “Participate in at least 30 minutes of moderate-intensity endurance activity on most days of the week”. I think I would double it to 60 minutes, as often as I could just to stay extra healthy!

For my fellow egg junkies, I thought this was kind of cool:

http://www.cholesterolcholestrol.com/egg-cholesterol-cholestrol.html

[ME:]STUDENT 1:

I LOOOOOVEEE EGGS. I knew they were an awesome source of protein but was very excited to have read that they were considered to have a 1 PDCAAS.[1] It is such an awesome/recommended source that eggs were chosen as the image for chapter 6 which talks about proteins.

I stopped eating yolks, however, not because of their cholesterol content, but contaminants. Most contaminants are fat soluble. When toxicity studies are done on chickens, it is the egg yolks that are examined.

I may get a lot of heat for this comment, but I am not scared of dietary cholesterol. I completely agree with scientists who regard the limitation of cholesterol as being based on old research that is being challenged by newer research.[2]

In fact, our book says “People with high blood cholesterol, however, may benefit from limiting daily cholesterol intake to less than 200 milligrams”.[3] It also stated that an egg can have a little over 200mgs of cholesterol.

My response: In NO WAY did the book correlate that eggs were linked. In fact, it stated that “most foods that are high in cholesterol are also high in saturated fats, but eggs are an exception.”[3] It merely puts eggs into “cholesterol-containing category” and says “limit its intake”. :( not cool for “fellow egg junkies”.

Please note… I am not arguing that people w/ high cholesterol can consume >200mg of cholesterol/day; I am arguing that there is little evidence that identify eggs as an antagonist.

The body is capable of creating the cholesterol we need (or that it “thinks” it needs). Researchers, in fact, know this and is why the most popular cholesterol-lowering drugs inhibit cholesterol production by the liver. It is thought that we evolved from apes… They have a similar cholesterol requirement that we do, yet their diet consists of no cholesterol.

Cholesterol is REQUIRED by (at least) every single cellular membrane (trillions in the body) constantly. An irregular production or LDL/HDL mobilization/utilization is at the root of cholesterol issues (in my opinion).

:) That’s the beauty of science, we can all agree to disagree and be partially right.

References:
[1] Textbook Appendix D (pg D-1)
[2] http://informalscientist.com/eating-eggs-raises-your-cholesterol-or-does-it/
[3] Textbook pg 152

[STUDENT 1:]Kevin-

“:) That’s the beauty of science, we can all agree to disagree and be partially right.” <- Well said! I was of course speaking (typing) in a hypothetical sense (if my blood cholesterol was high). But until then, I enjoy my egg yolks! Yum! But overall my egg addiction is really for the egg whites, I could separate the yolk, but I would feel like I was wasting. And I feel that the chickens are here on earth to feed us, as well as their eggs. I also just read about PDCAAS, that you wrote about. Thanks for sharing that.

Now your reason for not eating the yolk is something I have not looked into. But I think I will. I had not thought of the yolk being contaminated. Interesting! And with that being the case, I can definitely agree with you for excluding them.

Thanks for sharing :)

[STUDENT 2:]STUDENT 1,
It is nice to hear someone comment about not wanting to WASTE egg yolks. I am not a fan of eggs, but AM a FAN of NOT wasting things. When I make recipes that call for egg whites, I cook the yolks and feed them to my dogs. They love the treat. (Hopefully, it does not effect their cholesterol :))

[STUDENT 1:]Hi STUDENT 2

Good idea on giving it to the dogs! I do the same thing when I, or anyone in my house, eats a can of tuna. We pour it over their dry food. Makes for a yummy treat for them, so it seems. I had not considered giving the yolks to them. It will have to be something that I try in the future! Then I wont feel like I am wasting. Good tip :)

(Second Conversation)
[STUDENT 1:]High cholesterol, specifically high LDL cholesterol, is a serious risk factor that can lead to heart disease. The two main initial actions for controlling cholesterol are diet modification and increased physical activity. I think that in addition to the two initial actions, people should focus on increasing their intake of soluble fiber. Soluble fiber reduces LDL cholesterol and increases HDL cholesterol. Higher levels of HDL cholesterol and lower levels LDL cholesterol correlate inversely with the risk of heart disease. Foods that are high in soluble fiber include; oatmeal, bran, barley, fruits and beans. There are many ways a person could increase their intake of soluble fiber. They can have oatmeal for breakfast, or a sandwich on whole grain bread, or add things like an apple or beans to their salad.

[ME:] Awesome recommendation, STUDENT 1.

Fiber really helps in the maintenance of cholesterol. Oatmeal, as you mentioned, is an excellent source of fiber. :) Luckily, so is a sweet fruit that is easy to carry along - the apple. The skin contains pectin, one of the best natural fibers in existence. The skin of one apple can contain as much fiber as a single serving of oatmeal.

An added advantage to pectin is that it serves as a prebiotic (food for intestinal flora).[1]

References:
[1] http://www.biomedcentral.com/1471-2180/10/13/abstract

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May 16

Nutrition Class: Discussion Topic #6

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Nutrition for Elders As stated on the Nutrition Class post I created a few of days ago, I will be sharing my responses to nutrition topics. This post includes my initial response to a question posted by the professor and comments I made to others’ responses to that same question.

The professor posted the following:
“The focus of this discussion is nutrition concerns related to the elderly. For your initial post identify what you believe are two most important factors that contribute to malnutrition in the elderly population group.”

My Initial Response
[ME:]There are several issues that I can think of from seeing them in real life, but the book makes excellent points.

The first serious issue is a degeneration of the GI Tract which often leads to diminished digestion and absorption. It is well known that most people’s bodies deteriorate as they age. This common occurrence leads to the GI Tract degeneration I mention above.

This same deterioration of the body leads to the second-most serious problem – physical limitations. These limitations can make shopping and cooking a much harder task than it was years before. Part of this deterioration may include tooth sensitivity which limits the person to softer types of foods (eliminating many foods from their diet). Taste/smell can also be affected and lead to a complete change of food choices (also eliminating many foods from their diet).

Discussion Based on my Initial Response
[STUDENT 1:]I like what you mention in terms of the bodies of elderly people simply changes. This is a natural occurrence in life. Everyones bodies change in age and with that will come limitations. It is unfortunate that it the body morphs to where we can not nourish ourselves properly but I believe this is just the life cycle.

[STUDENT 2:]Hey Keven,

I agree with you with regards to the GI Tract, one of the most significant dietary changes a senior can make to become healthier is to increase fiber intake. According to the American Academy of Family Physicians, diets high in fiber keep cholesterol levels down, help the digestive tract work more efficiently and reduce the risk of developing diseases ranging from diabetes to cancer. Men over age 50 should ingest close to 30 grams of fiber per day; women of that age need closer to 21 grams daily. Good sources of fiber include popcorn, fresh fruit and vegetables and whole-wheat bread.

I also agree with you about physical limitations, just to add to what you said, certain medications (whether over-the-counter or prescription) can reduce appetite, cause nausea, or make food taste differently. If a senior doesn’t feel hungry due to medication side effects, they are less likely to eat even though there body does need food and calories. Also many seniors are on fixed or limited incomes. If there worried about money, a senior may cut back on grocery expenses or buy cheaper and less-nutritious foods to stretch his/her budget. Lacking money to pay for adequate foods can result in a host of nutrition problems. Since many seniors aren’t eating as much as they should, the food they do eat must be as nutritious as possible.Whole, unprocessed foods that are high in calories and nutrients for their size. Some examples include: healthy fats (nut butters, nuts, seeds and olive oil), whole grains (brown rice, whole wheat bread, oats and whole grain cereals), fresh fruits and vegetables (canned and frozen are also good choices), and protein-rich beans, legumes and meat and dairy products. This will help ensure that they are getting all the vitamins and minerals needed to maintain proper health.

My Comments on Other Students’ Initial Responses
(First Conversation)
[STUDENT 1:] A possible factor for the reason that elderly don’t get the needed nutrition is because they may not want to cook simply because they are too tired to cook, and there is an easy solution for that. Go to a restaurant that has an early special. Having said most places that have this food special don’t have the best of foods that have the needed nutrition in them. Problem solved for the elderly for hunger but not the nutrition. Now they could get the salad and get some fruit to go with it but, most likely the food that they order to go with it is bad for them.

[ME:] STUDENT 1:

You make a very good point when suggesting that elders can choose salads and fruits when eating at these “early bird special” places (most likely buffets).

I would venture to say that most of these foods lack nutrients, however because they have been sitting out for so long (most probably prepared the night before – or earlier).

One huge.. MAJOR point in nutrition is that we need to eat our food as soon as it is prepared. Cutting one carrot into “sticks” and letting sit out exposes the inside of the carrot and oxidizes it to no end. Our textbook suggests that we eat our foods and drink our juices within days of preparing them.[1]

:( Actually, they use the word “opening” instead of preparing. I was extremely disappointed. I think we have forgotten that “juices” are from fruits/vegetables and should be squeezed/extracted… They are not from cans and should not have to be opened.

I have never bought a V8 or Tropicana-like oj’s. I have appliances I can use to make juice from just about anything.

Back on point… Yes! I wholeheartedly agree that there are “smarter” choices that can (and should) be made by elders who eat regularly at restaurants.

References:
[1] Textbook page 342

(Second Conversation)
[STUDENT 1:]The natural process of aging will lead to many changes in our physical, social, economic and psychological lives. All these changes can contribute to malnutrition in the elderly. Two factors that may cause malnutrition in older people in our society, that I personally find very disturbing are:

* Economic factors. The high cost of health care and reduced income (prompted by retirement) and higher costs of living can lead an elderly person to poverty. Thus, money for food can be a daily issue, meals may be skipped and food intake probably will not provide adequate nutrition.

* Psychological factors. Older adults in our society have lower status. We as a society seem to put a great deal of emphasis and value on youth; thus, we isolate and marginalize older people. Without social networks an individual may feel isolated and that may cause mental health issues, which can be one reason for reduced food intake.

[ME:]STUDENT 1:

Indeed, disturbing and sad because it seems these are the two factors that everyone could have a handle on. Having a decreased income of, as you put it, have “lower status” are things that really eat you up from the inside. These are factors that could lead to others, like depression.

I listed physiological deterioration as a factor. But whose to say that the demise wasn’t brought on by depression that was preceded by either (or both) of the factors you’ve mentioned?

[STUDENT 1:]Hi Kevin,
Could be interesting to see a study that compares malnutrition in the elderly American population with other countries, where older people hold a higher social status.
thanks for the input,

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May 15

Nutrition Class: Discussion Topic #5

Nutrition 1 Comment »

Fitness As stated on the Nutrition Class post I created a few of days ago, I will be sharing my responses to nutrition topics. This post includes my initial response to a question posted by the professor and comments I made to others’ responses to that same question.

The professor posted the following:
“The focus of this topic is fitness. You have just read and learned a great deal about physical fitness.
For your initial post identify the one benefit of fitness you believe is the most important and explain why.”

My Initial Response
[ME:]Yes, being physically active can help one maintain a healthy weight (or at the very least can help against further gain)… Yes, being physically active can help against cardiovascular disease.

Our book has mentioned these points on numerous occasions.

But for this question I want to step away from the “compartmentalising scientific mindset” and say that fitness benefits our health as a whole. In other words, I don’t like to think of exercise as a good way to burn fat or as something that is good for the heart. I’m sure the argument could be made that one of the reasons exercise is good for the heart is because eliminates excess fat just as easily as the argument for how exercise strengthens the heart and makes it more efficient.

Bottom line is, exercise does A LOT of things in the body that work in synergy with one another. As an example, one would get more from elimination of fat and improved strength through exercise than if one got a liposuction and did electronic muscle stimulation.

Although liposuction can eliminate fat just like exercise and electronic muscle stimulation can strengthen muscles like some exercises can, achieving these results though exercise compounds the benefits that each has individually.

Discussion Based on my Initial Response
[STUDENT 1:]I completely agree with you Kevin. Although or book does mention many long term and scientific facts of the benefits of physical fitness, I believe physical activity improves a person well-being overall. Like I stated in my post, physical activity helps increase energy, boost mood, and maintain a healthy weight. However, the most important thing is that it makes you feel good about yourself.

[STUDENT 2:]Kevin, I agree. Being physically active provides benefits beyond those discussed in our text book. What our modern society considers “exercise” is, historically, exactly the type of physical activity we humans are built for. Engaging in daily physical activity should be viewed as more than a treatment for obesity or high blood pressure, but an essential, holistic part of a healthy life. Many of our health “epidemics” are related to the sedentary lifestyle so many humans have adapted.

[ME:]STUDENT 2:

You mentioned something that I wholeheartedly believe about “exercise”.

We used to have to expend energy to get food. Like animals in the wild today, we used to have to calculate possible benefits and possible expenditures or energy and possible injuries before we ate. Whether we chased/hunted game, climbed a tree for its fruit, or dug.

All of these activities kept us in the shape we needed to be in to continue to get these foods repeatedly. No other animal just “exercises” for “fun”. Dogs sit around in the shade just as birds do. The only time they get up is to drink water, get food, hide from predators. Chimps… same thing.

Exercise is, as you alluded to, part of our very evolution.

[STUDENT 3:] Hey STUDENT 2,

Obese person exercising I agree with you that being physically active provides more benefits than the book goes into but I don’t think that physical activity is viewed as a treatment for obesity or high blood pressure. Prevention is what fitness provides, for instance physical activity helps reduce the levels of stress-related chemicals in the blood stream that constrict arteries and veins, it also increases the the release of endorphins, raises the level of HDL in the bloodstream. By lowering your heart rate and improving the responsiveness of blood vessels -over time you can help reduce blood pressure through bodyweight maintenance. I think that your spot on with the fact that fitness needs to be a major part of everyones life style.

[STUDENT 4:]I do agree with you about the whole view of fitness, and not just focusing on one thing.
By living a healthier lifestyle, it allows us to make healthier decisions regarding other things as well. I’m sure for some people it allows for a more positive life, while others may make subtle changes that help them mentally.
Great point of view!

[STUDENT 5:]Kevin,
It is true that exercise is better than liposuction.I believe that in some instances surgery can be helpful as a preliminary step for obese people but that it can remove personal responsibility. So I believe that it can be beneficial but good hard exercise, although difficult, is the best way to change your body. In combination with a well balanced diet it will keep you healthy and active in your later years as well as opening up many new activities that one must be an active individual to participate in.

My Comments on Other Students’ Initial Responses
[STUDENT 1:]The benefits of Fitness, there are so many benefits that come with physical exercise. With physical exercise there is a less of a need to visit the doctor’s office as often because you’re always sweating out all of the bad toxins. There is a less of a chance of getting sick, you are in a better mood and more than likely if you are in a high stress related environment you would have less stress due to the fitness. Which I would have to say is true considering what I just went through. I have tested the stress and fitness theory and it works. With fitness you will have more energy which may sound weird considering you use so much energy. I would also have to say even if you don’t have a balanced diet you will still feel better throughout the day due to fitness, which is another thing I have tested personally. I have tried to consume the best balanced diet without exercise and I still felt better with a bad balanced diet with exercise; having said that if I don’t exercise with or without a balanced diet I don’t feel as good as if I do exercise. Over all the obvious would be to exercise and consume a balanced diet. There are still so many more reasons that fitness is important, these are the main reasons that I personally notice from day to day.

[ME:] You are right in mentioning that one sweats toxins/toxic substances when exercising. It is important, however to know that we also take in more toxic substances than we would otherwise.

When exercising, one breaths more heavily and in greater frequency than when resting. For this reason, exercising outdoors (especially jogging nears roads) can be very hazardous to our health. YEARS ago I read a researcher compare running outdoors to smoking a pack of cigarettes. Not sure if that was an exaggeration on his part, but a government website I found says that “Healthy adults of all ages who exercise or work vigorously outdoors are considered a ‘sensitive group’ because they have a higher level of exposure to ozone than people who are less active outdoors.”[1]

I’m sure there are hundreds of studies that have been done on contaminants that are found in the air we breathe and how they negatively affect physically active people.

PS: On a side note… I didn’t know this until one of my biochem professors corrected the class SEVERAL TIMES about “the issue”. A TOXIN is a poisonous substance created by a living organism – like penicillin. It is a substance we use as an antibiotic (anti life) because a bacterium produces it (and is immune to it) to kill off competing colonies of other bacterium. Something that is toxic to us but wasn’t synthesized by a living organism is simply referred to as a “toxic substance”. :) Thought I’d share with the class because I had no clue up until a couple of semesters ago.

References:
[1] http://www.airnow.gov/index.cfm?action=smog.page1

[STUDENT 2:] Kevin,
Nice job explaining toxins. When people suffer from food poisoning, they often blame the “bacteria” in the food. However, it’s not usually the bacteria that make you sick, it is the toxins that the bacteria make that cause humans some pain. There are so many bacteria that are helpful to us. I find it amusing that so many foods are now being marketed with “good bacteria” since they have been around forever.

[ME:] STUDENT 2:

Yes… In addition, the bacteria in many (if not most) of these products is dead by the time the consumer buys them.

And your point about why it’s called good bacteria because it has always been around. I’ve always wondered the same about medicine.

“Conventional”/”Traditional” medicine is MUCH NEWER than “alternative” medicine which has been around since before man.

“Let food be thy medicine and medicine be thy food.”
- Hippocrates, 460 B.C (one of the most well known physicians of all time)

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May 14

Nutrition Class: Discussion Topic #4

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Supplements

As stated on the Nutrition Class post I created a few of days ago, I will be sharing my responses to nutrition topics. This post includes my initial response to a question posted by the professor and comments I made to others’ responses to that same question.

Students were asked to defend or slam use of supplements. A student’s “point of view” depended on the first initial of their last name. I was FORTUNATE enough to defend/promote the use of supplements:

My Initial Response
[ME:] The number one reason I believe EVERYONE can benefit from a plant-based, whole-food matrix, supplement is that the fruits and vegetables we purchase at the store lack almost every essential nutrient. Researchers in the US,[1] Canada,[2], and the UK[3] analyzed the nutritional content of several fruits and vegetables. They have done so over the years and have seen a decline in nutrients. Some are almost nonexistent.

It is no wonder Harvard included supplement recommendations for most on their food pyramid (which they claim is based strictly on scientific research).[4]

Additionally, our book suggests that supplements could benefit anyone who reduces caloric intake in an effort to lose weight, as it would “help achieve nutrient adequacy”.[5]

References:
[1] Davis DR, Epp MD, Riodan HD. “Changes in USDA Food Composition for 43 Garden Crops, 1950 to 1999.” J Am C Nutr 2004; 23(6): 669-82
[2] http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/20020705/favaro_nutrients_chart_020705
[3] Mayer A-M. “Historical Changes in the Mineral Content of Fruits and Vegetables,” Brit Food J 1997; 96(6): 2007-11
[4] Harvard School of Public Health: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/
[5] Textbook pg. 286

Discussion Based on my Initial Response
[STUDENT 1:] Kevin,
This is very intriguing information. I will have to read the articles from your references for more details. Any idea what is causing the decline in nutrients in our foods? Pesticides or genetic modification maybe? Just speculating…I have noticed fruits especially are much smaller than they used to be.

Big Apple vs. Small Apple [ME:] Growers are paid for volume. This encourages them to produce bigger fruits and vegetables than ever. Transgenic growing where two corn families have their DNA’s combined, for example. Like a larger sized one where less kernels grow is mixed with a smaller one where that has more kernels. This yields larger corn with more kernels. This just isn’t normal. We evolved ALONG with food for a reason.

But more directly, and getting back to the point, growers paid by size/volume… as opposed to nutritional content.

Go to ANY supermarket and look at the produce. Most of it is still green. For us to get bananas that grow in Ecuador, or kiwis that grow in Hawaii, or oranges that grow in Florida, these are all picked green. THEY HAVE TO BE. They would rot on their way here. It is during the last couple of days of ripening that most nutrients are deposited into fruits. In other words, they have to ripen STILL attached to the plant, which IS STILL attached to the ground.

Lands aren’t rotated as they used to be… The list goes on for miles.

I guess a shorter answer is that nutrients are missing largely because of modern food manufacturing/growing practices.

Back to the original question… The book spends the first 8.5 chapters blasting supplements as unnecessary. Then in chap 9 it says they could help those on reduced caloric diets. The idea is that you need AN AVERAGE of nutrients. Average to me is the idea that one day you get less but the next day you may get more… I challenge the authors to the book to come up with a sensible diet that will provide an average suggested/required amount of ALL nutrients over a week’s period.

[STUDENT 2:] Although I do agree that some supplements are good for health, I do not believe that they should be used in place of getting the vitamins/minerals from our diet. Fruits and vegetables do provide a lot of our main nutrients, vitamins and minerals.

My Comments on Other Students’ Initial Responses
[STUDENT 1:] Vitamins supplements are necessary because of the poor diet that most people eat. We need vitamins because they are necessary for life, vitamins are essential to the normal functioning of our bodies and are necessary for growth, health, normal metabolism and physical well-being. Without supplements the body might not be able to protect the body from nutritional deficiency diseases, regulate the metabolism.
Vitamins also enable your body to use other essential nutrients such as fats, proteins, carbohydrates, and minerals. Personally I prefer to get my vitamins and minerals from whole foods through a balanced diet but I did take supplements for a lot of years simply because I did not eat a balanced diet.

[STUDENT 2:] STUDENT 1,

After reading all of the module 4 chapters, I was beginning to agree with your point about vitamin and mineral supplements. But then, I completed my 3-Day Analysis, and I did pretty well without them! I am sure that I could change my diet just a little bit to create the ideal intake of each essential vitamin and major mineral. You are right though, when it comes to the importance of adequate intake of these items for growth, health, and metabolism. Because they are so vital, it seems that a nutrition class should be required of every individual, maybe in high school. I really think it should be mandatory that everybody learns how to take good care of their bodies.

[STUDENT 1:] STUDENT 2,

I agree nutrition should be a required subject through school, maybe even from a young age. When growing up I never ever thought about food,nutrition and vitamins but doing this course has opened my eyes up. Taking better care of what we put into our body’s definitely has an effect on our health.

[ME:] STUDENT 1 and STUDENT 2:

I think EVERYONE who is doing a BS in a health science should have this (or a similar) intro to nutrition course.

It’s amazing how this course has tied together many rogue pieces of information that I learned in bio/bioc classes.

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May 13

Nutrition Class: Discussion Topic #3

Nutrition 1 Comment »

Class was presented with two cases. One was assigned to each student, depending on the first initial of their last name. This is the one I got:
“Mr. M recently went for his annual physical exam. He is a computer programmer and has a sedentary lifestyle. According to his physical he is 6’2” tall and weighs 260 pounds. As part of his health plan his doctor has referred him to you to discuss strategies to maintain a healthy weight. Describe one (1) important strategy you would offer to Mr. M to maintain a healthy weight.”

My Initial Response
[ME:] Being 6′ 2″ tall and weighing in at 260lbs, Mr. M has a BMI that puts him in the “obese” category.[1]

BMI = 260lbs/(5476) x 703 = 33.38

Unfortunately the given information isn’t enough to know if patient is obese or not. Nor do we know if there are any health complications. We are FORCED TO ASSUME that, because he has a sedentary lifestyle and spends most of his time in front a computer, most of his bodyweight is not muscle/bone/water (as would be the case with a bodybuilder) – rather excess fat.

I am one who believes that “it is impossible to out-train bad nutrition.” In other words, if you eat crap, it does not matter how much you work out, you will not lose excess body fat. It is much easier for someone who is already fit to stay fit than for someone who is obese to get down to a leaner state.

Having been in this same position a few years ago (I used to develop web applications before deciding to get a degree in health sciences), I am certain Mr. M needs a proper diet. It is likely that Mr. M makes three critical mistakes on a daily basis: 1) go on smoke breaks, 2) eat/drink unhealthy snacks between meals, 3) go out for lunch and pick up fast-food dinner on the way back home.

My #1 recommendation is for him to develop a diet based on glycemic index[2]/load[3]. With a proper/balanced diet, he is likely to feel better and MORE ENERGIZED. He is then more apt to start adding a little physical activity to his daily routine (maybe he’ll decide to take the stairs instead of the elevator).

Switching his diet will not take up any free time he has and should be easier to adopt than an exercise routine that requires him to make a time sacrifice. I’d say, “Pack a lunch and snacks”. Recommendations:

Assuming sensible/nutritious breakfast and dinner at home…

1 apple + 6-8 almonds mid-morning snack

All sorts of vegetables (salad – 2 cups), extra-virgin olive oil and balsamic vinegar for dressing + 1/4 breast of grilled chicken, poached egg-white, or 1/2 serving of cooked salmon for lunch.

1/2 cup cottage cheese and 4-6 strawberries mid-afternoon snack.

These are all things that can be very easily put into containers and taken into any office w/ a refrigerator (which almost every office has nowadays). They are small enough portions that it is unlikely that Mr. M would go over his Estimated Energy Requirement (again, assuming sensible breakfast – maybe 1 egg + 2 egg-white omelette w/ handful of spinach – and dinner).

References:
[1] BMI > 30 = obese
[2] Our textbook has mentioned that a diet based on low-glycemic foods has been successful in reducing excess body fat.
[3] Our textbook hasn’t yet mentioned glycemic load (GL). GL refers to a second variable that should be considered when looking at the glycemic index (GI) of foods. A GL above 10 results in an almost exact insulin response as when one eats food with a high GI. Example: 1 large, raw apple has a GI of 40 and a GL of 6[4]. Eating a second apple within the time it takes the first to pass through intestine (sugar absorption) shoots GL to 12, requiring a high insulin response from body (pancreas).
[4] Website: http://www.glycemicindex.com/ > GI Database Search

Discussion Based on my Initial Response
[STUDENT 1:] I really enjoy your thorough ideas for for this man to change his life. I also believe too that eating nutritious food as opposed to junk food is extremely important in living a healthy lifestyle. Similar to what you said, I also believe that physical activity and eating healthy will come hand in hand once someone starts to change their life. Small changes such as eating more fruit instead of chips will then increase the persons energy and want them to increase there physical activity.

I really enjoyed reading all of your tips for how he can make his lifestyle a better one.

[ME:] Thank you for the kind words, STUDENT 1.

I opted for a change in diet over an increase of physical activity because, at least to me, it is easier (timewise) to do. No changes in daily activity, just substitute what and when you eat.

Again, thank you for the feedback, STUDENT 1. :)

[STUDENT 2:] I think it’s great how in depth you went with your discussion but I personally am not a fan of bmi. If this were the case than nearly half of the NBA and NFL players are considered obese. Muscle to fat ratio cannot be measured with numbers or with simple “average” calculations. People vary and so does their diet and bmi. I know it doesn’t really say what condition Mr. M’s body is in so I understand that we are all assuming but at the same time we need to realize he might be walking in with a 3-4 percent body fat and could be completely fit.

[ME:] Yes, STUDENT 2.. that was precisely the point i was trying to make about this case when I enclosed the word ‘obese’ in quotes and stated that the “given information isn’t enough to know if patient is obese or not” and “We are FORCED TO ASSUME” that he was obese.

I also do not believe in BMI. A recent study determined it of little use as it missed many obese cases.[1] I am confident the test also fails in the other direction and improperly diagnoses many as obese.

I personally believe the waist-to-hip proportion is a better marker. Recently, researchers found that neck circumference served as a single measurement point for identifying overweight/obese patients.[2] In the past few years, I have also read that upper-arm (around bicep/triceps) circumference is just as precise as neck circumference when screening teens.

References:
[1] MedicalNewsToday.com :: New Research Indicates A Massive Underdiagnosis Of Obesity When Using Body Mass Index (BMI) :: http://www.medicalnewstoday.com/articles/183679.php
[2] Nature.com :: Neck Circumference as a Simple Screening Measure for Identifying Overweight and Obese Patients :: http://www.nature.com/oby/journal/v9/n8/full/oby200161a.html

[STUDENT 3:]I Agree!
It is true what you said about the BMI index and body building. The BMI index does not give a specific body fat ratio; it gives a general area where a person belongs based on only a few factors.
A man who is a body builder could be 9% body fat at 250 pounds and that would be extremely lean! However, on the BMI index he would be considered overweight.
I also see people overtraining all the time instead of making healthier eating choices and they do lose weight much slower than people who eat balanced and exercise.
It’s all about balance! As he eats healthier foods he will have more energy and be able to make healthier choices all day long!

My Comments on Other Students’ Initial Responses
(First Conversation)
[STUDENT 1:]I would put Mr. M on a high fiber diet that includes the adequate amount of water per day and low fat intake as well as a more active lifestyle.
Eating more vegetables would be a priority because he could eat more broccoli and receive less calories than he would from eating a smaller amount of chips or some fruit. Having him eat more vegetables in a fiber rich diet would increase his planning ahead and bringing healthy meals with him to work instead of going out and getting a meal full of empty calories. Drinking the right amount of water also helps your body feel more full. Many times when your body is dehydrated it thinks you are hungry, but in reality it is water that your body is asking for. Mr. M will find himself more full and making healthier choices simply from drinking the right amount of water.
A diet low in fat is also very important for Mr. M while he is trying to lose weight. Eating a diet that is low in fat will help his body to shed unhealthy pounds as he begins to eat healthy.
A more active lifestyle is also vital. The kcalorie intake must be less than the kcalorie expended if he wants to lose weight. Aside from eating a more “natural” diet of vegetables, lean meats, low fats, and fruits getting a good amount of exercise will be extremely beneficial. Walking more often is a good place to begin. Taking a walk at a brisk pace for a few miles a day will begin to strengthen his muscles and burn calories. For each pound of muscle he creates his body will burn about sixty more calories a day than it would burn as fat. This will help him reach his weight loss goals quickly. After he can do the walking I would recommend doing some moderate weight lifting as well as amping up the “cardio” to a light jog and walk routine about 3 minutes walk to one minute jog. As Mr. M continues to lose weight he will decrease the ratio until he is able to jog more than walk and eventually not need the walk aspect of the plan at all (just jog for the few miles).

This plan would be extremely beneficial for Mr. M. This is a two pronged plan that would increase his weight loss by teaching him how to eat foods that supply him the nutrients his body needs without an excess of fat or sugar as well as creating an active lifestyle that will help Mr. M maintain a healthy weight for all his life.

[ME:] NICE, STUDENT 1!

Great point about hunger sensation and need for water. I put this to practice a lot, actually! If I get really hungry between meals and notice that i haven’t drank water in the past few hrs I will down an 8-10oz glass and wait 15 mins. If the hunger goes away, I know I just needed water and I continue to sip throughout the day. If the hunger comes back though, I reach for a light snack.

I noticed you included both, an improved diet and an increase in physical activity. Which do you think is the most important?

[STUDENT 1:]That is hard to choose! I am going to say diet because you can exercise a lot and if you eat unhealthy foods you may be thin but you will not be healthy. You may have unhealthy amounts of fats, sugars, cholesterol and may develop risks for many diseases because you are not getting adequate and balanced nutrients. I do believe they go hand in hand though and that merely eating healthy is only half the battle if you are truly trying to attain overall health and a healthy lifestyle!

[ME:] So true.. Even our book points out that an overweight but physically active person is a healthier individual than a thin, someone who is thin but lacks physical activity.[1]

References:
[1] Textbook pg. 258

(Second Conversation)
[STUDENT 1:] I would probably tell Mr. M that his best bet would be a fiber and strict protein based diet. The reason I say strict is his lifestyle isn’t an active one, yet. He needs to stay away from fatty foods and find ways to convert that energy. Those carbs and protein have to somewhere and better used than stored. I wouldn’t recommend anything too drastic that will change his life that might be too demanding with work. I would recommend small and healthy snacks during his long hours at the office. If he takes his work home, I recommend activities while he works. There are many great things like Exercise Balls
or small at the desk workout routines he can work with. I completely understand how easy it is to fall into the routine of being at a desk for 8-9 hours a day and that doesn’t include the 8-9 hours of sleeping or sitting around at home. The key or important strategy I would recommend would be to take the lifestyle he has now and instead of not being able to FIND time to work out, MAKE and weave time into your daily lifestyle. Also, find very healthy and nutrient rich foods that fill him up. Oats and berries to simple ants on a log.

[ME:]STUDENT 1:

Great point about doing small exercises at his desk. There are grip strengtheners like this http://www.smartgym.eu/images/gripmaster2.jpg that I used to take into the office when I developed software. :)

Getting up once an hr would also help. Just getting up and walking to the restroom. The simple act of sitting has recently been dubbed the new smoking.[1]

Apparently, prolonged sitting will kill you prematurely REGARDLESS of your diet or the amount/intensity of physical activity you engage in.

References:
[1] The Washington Post :: Those with a desk job, please stand up :: http://www.washingtonpost.com/wp-dyn/content/article/2010/10/16/AR2010101602903.html

[STUDENT 2:]Kevin,

I read the article you referenced about sitting all day. It was very interesting. I agree with some of points that were made about cramped necks and headaches occurring from sitting all day. I also learned something new about the digestive enzyme they mentioned that burns fat, doesn’t work properly while sitting. I had no idea, however, it makes sense, since you are not really using much energy. It is unfortunate that our jobs or school usually push us so hard that it is hard to not be stuck sitting for a long time. I have fibromyalgia that developed after a car accident so like one of the girls in the article, it also hurts for me to sit (or stand still) for a long time. I am lucky, however, that my job requires that I remain standing and moving most of the time which for me reduces the pain. I think a healthy balance of both is key. If you have a desk job, don’t let it rule your health! Even a raise can’t make up for the cost of having a chronic disease! Spare a few minutes to stretch and walk around and the desk exercises and grip strengtheners you mentioned are handy tools too to burn kcalories and deter muscle cramps. There are also certain stretches you can do at your desk so you won’t necessarily have to walk away and some, you may not need to get up either (although, you probably should). Stretching will help you feel better, prevent cramps and increase blood flow.

[STUDENT 3:]Ali, I agree that Mr M has to exercise more but the changes he has to make have to be drastic. Exercising at his desk is great but he will need to be doing alot more to lose enough weight to be in the healthy bracket. Mr M has to combine a healthy balanced diet with regular exercise. I would suggest a personal trainer or at least a gym membership.

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May 12

Nutrition Class: Discussion Topic #2

Nutrition 1 Comment »

As stated on the Nutrition Class post I created a couple of days ago, I will be sharing my responses to nutrition topics. This post includes my initial response to a question posted by the professor and comments I made to others’ responses to that same question.

The professor posted the following:
“The focus of this discussion is the vegetarian lifestyle. When thinking about your response imagine you are a vegetarian.

Formulate your initial post by describing:
one (1) primary advantage of this dietary choice,
one (1) primary disadvantage of this dietary choice, and
identify at least one specific vitamin or mineral for which you would need to make special efforts in order to assure your daily intake is adequate.”

My Initial Response
[ME:] A clear advantage to a vegetarian lifestyle is the nutritionally-dense foods that are available. Most foods are packed with an assortment of nutrients, leaving little room for extreme deficiencies.

A notable disadvantage comes with convert-vegetarians. People who one day decided to eat raw only. Most of these people do not know “how” to eat vegetarian.

Normally, one learns eating choices at home. We are trained, to an extent, by the choices our parents made/make. There is a lot to learn, especially when switching to a completely different diet. One of the main issues is that meat (a heavy food) is exchanged for breads and pastas. These, having a high glycemic index, will lead to an increased fat accumulation and could lead to insulin resistance.

Even whole wheat/grain breads and pastas, when consumed in large quantities have extremely high glycemic loads (even if at a single serving size the food is considered low glycemic).

Vitamin B12 can be nonexistent in strict vegan diets. A good way to counter this is through supplementation (pill or shots). Some non-vegan vegetarians do eat eggs (ovo-vegetarians) or dairy products (lacto-vegetarians) and are at a lesser risk of developing a Vit B12 deficiency.

I believe going to an extreme, especially if uneducated about your choice, is never a good thing. Eggs contain some of the best proteins available for man. Consuming dairy products (such as cheese) is one of the best things one can do for colon health. A lacto-ovo-vegetarian is not likely to suffer the consequences that a vegan is prone to.

I do believe everyone can benefit from taking a multivitamin supplement that has a full array of B vitamins.

Students’ Comments on my Initial Response
[STUDENT 1:] Kevin,
I completely agree with you, some people think since a certain diet is new to them, they can just completely change the way they’ve been eating for the past so many years. But your body is adjusted to what you’ve been putting into it, maybe all the choices are not the healthiest, but its use to them. So changing you eating habits gradually, is a better way, start including more fruits and vegetables into your diet, Eat more fiber filled foods, like legumes/beans. This is a better way to incorporate healthier foods into your diet. And yes, take a multi-vitamin daily, because unfortunately a lot of nutrition is lost out of our food because of the way it is processed today.

[ME:] The body is awesome like that. It does it’s best to get the most from what you give it. And your comment about the body “being used to food” made me think of cravings.

In a scientific presentation I once heard that the brain registers the body somehow reports food’s nutrient levels to the brain. The brain then associates nutrients w/ specific foods. Ever wonder why pregnant women sometimes get crazy cravings? This is why… They have a library of associations in the brain and as the body needs nutrients, it MAKES you FEEL like you need it at that precise moment (craving).

That’s how you end up with pickles in vanilla ice cream (LOL, a little extreme but helps drive the point).

But in my initial message I was referring more to how those who are ignorant about nutrition can mess it up… Even as a vegetarian. Again, biggest mistake is substituting the breads and pastas into slots where meats used to be.

[STUDENT 2:] STUDENT 1,

I’m glad you mentioned that about pregnancy. A Pharmacist I work with commented that this lady loved the smell of gasoline while she was pregnant. She brought it up to her OBGYN and it turns out that it was alerting her to a mineral deficency. I don’t recall which one exactly. Also, odd cravings like these if actually given into is called Pica, named for the magpie, a bird that will eat almost anything. But eating these ineatable substances is not recommended and can be harmful or deadly.
I also read an article when researching a diet for fibromyalgia where the nutritionist said that it is good to follow the cravings because that is your body’s way of alerting you to what it is lacking. However, it only works for fresh foods. It doesn’t work for craving pizza or burritos but it does for craving oranges or broccolli (anything unprocessed). If it doesn’t smell or taste appealing anymore, your body likely doesn’t need what that food item supplies.

[STUDENT 3:] Myth: Vitamin B12 Can Be Obtained From Plant Sources
A widely acknowledged myth is that Vitamin B12 can be obtained from various plant sources; of all the encompassing myths, this is regarded as the most dangerous. While true lacto and lacto-ovo vegetarians have sources of vitamin B12 in their diets (eggs and dairy products), vegans (total vegetarians) do not. Many Vegans and those Vegans who do not supplement their diet with vitamin B12 are likely to develop anemia (a potentially fatal condition) as well as severe nervous and digestive system damage. Most, if not all, vegans have impaired B12 metabolism and nearly every study of vegan groups has demonstrated low vitamin B12 concentrations in the majority of these individuals. Endless studies have been conducted documenting B12 deficiencies in vegan children, often with dire consequences. Why? There is no real B12 in plant sources only B12 analogues—true they are very similar to true natural B12, but not exactly and because of this difference they are not bio-available. It is important to realize that these B12 analogues can impair the body’s absorption of true vitamin B12 because of competitive absorption, placing vegans and vegetarians who consume lots of soy, algae, and yeast at a greater risk for a deficiency. Further, claims have been made in vegan and vegetarian literature that B12 is present in certain algae, tempeh (a fermented soy product) and Brewer’s yeast. All of these claims are reported to be false as vitamin B12 is only found in animal foods. B12 cannot be naturally found in Brewer’s and nutritional yeast they are always fortified from an outside source. Some vegetarian experts claim that B12 is produced by certain fermenting bacteria in the lower intestines. While this may be true it is in a form unusable by the body because B12 requires intrinsic factor from the stomach for proper absorption in the ileum. Therefore it cannot be absorbed because the bacterial product does not have intrinsic factor bound to it. Hope this sheds some additional light.

My Comments on Other Students’ Initial Responses
(First Conversation)
[STUDENT 1:] An advantage of a vegetarian diet could be weight control. Vegetarian diets include a wide array of foods that are good for our bodies and have many health benefits as well. Because the diet may consist of whole grains, vegetables, legumes, nuts and fruits, it can offer a lot of carbs, fibers and an assortment of vitamins and minerals (with little fat)- which promotes health.
A disadvantage is that the diet has to be well planned. If an individual is not familiarized with the diet, they can very easily not include foods that provide health benefits which are detrimental to our health.
A vitamin that may not be abundant in the vegetarian diet would be vitamin B12. It’s needed for red blood cell formation and nerve functioning, which is found in shell fish, some meats, cheese and eggs. Because the vegetarian diet lacks in some of those foods, it is crucial that a vegetarian make sure they get the vitamin in their diet. If not, it could cause irreversible nerve damage.

[STUDENT 2:] I agree completely with your disadvantage. I think it is very important for people to know every little detail before becoming a vegetarian. It seems to me that many people are uneducated about their dietary choices and do understand what exactly their bodies need in substitute of meat. Without true knowledge of which nutrients are needed, vegetarians can easily become malnourished.

[ME:] STUDENT 2:

Malnourishment can manifest itself even in people who aren’t vegetarians (as has been relentlessly been pointed out by the text).

All that is needed is a lack of nutrients.

[STUDENT 3:] Hi Kevin.

I hear you 100%. After doing the 3 day diet analysis, I realized that I do not consume all of what I should. I did the Paleo Diet for a little over a month, but being as “on the go” I am between school, work, gym and helping my Mom with my little brothers. It was very hard for me to keep up. I ended that diet around the time this class started. Now, it looks like I resort to a lot of PB&Js and protein shakes.

To change this Ive been frequenting Sunflower Market. For example last night, I picked up salmon, rice and broccoli (which I steamed) for dinner. As well as raw almonds and strawberries so that I could have those as a snack for today, amongst a few other things.

This class has made me realize that I cannot use “lack of time” as an excuse to cheat my body. I think that more times than not i could be severely lacking nutrients. And I am now trying to make a conscious effort to keep my diet in check!

(Second Conversation)
[STUDENT 1:] In my opinion one primary advantage of taking on a vegetarian lifestyle would be weight management. Vegetarians consume primarily low fat food. Typically humans that have a healthy diet, such as a vegetarian one, tend to be more active, which means you would most likely not be obese. This automatically keeps you at bay from many health risks such as Heart disease, High Blood Pressure, and many cancers.

One primary disadvantage of a vegetarian lifestyle would include an inadequate protein intake for the strict Vegan. They would need to make a relentless effort to ensure they are consuming enough nutrients that contribute to protein. Some substitutes I would choose would be legumes, nuts such as almonds, and seeds. Or maybe a protein shake with water or use a soy milk product.

Vitamin B12 requires a special effort from the Vegetarian, because B12 is primarily found in meat products. However, Vegans can rely on a dietary supplement of B12, which can be purchased from a local health food store or a Vitamin Warehouse. While I believe a vitamin supplement would be any Vegans best bet, they can always consume B12 via soy milk or even seaweed (in small amounts) as well as cereal. A B12 deficit can result in negative health effects such as vision loss and even nerve damage.

[ME:] STUDENT 2:

The book did mention protein as a possible problem for vegetarians but I that hasn’t been my personal experience (with vegan friends).

Most consume soy milk, tofu, and legumes frequently.

I think the iron and B12 deficiencies are more frequent. :S Demyelination of nerves from a B12 deficiency or anemia from iron deficiency are no fun.

[STUDENT 2:] Hi Kevin,

I may have missed this in previous posts or other discussions. Are you a vegetrarian? Ive been doing some research on muscle building as well as fat loss. (I am ever so slightly playing with the idea of getting more seriously into body building) Ive always enjoyed working out and now taking this class and reading the chapters has further opened my eyes. I would like to become as healthy as possible in all aspects.

Something that I came across in researching dieting, weight lifting as well as cardio/fat burning is the amino acid L-Carnitine. The body does produce this amino acid, but is mostly found in red meats, dairy products, legumes and some vegetables. From what I gather, this can also be a deficiency in a vegetarians diet. While these offer a lesser supply of L-Carnitine some good alternatives are Nuts, pumpkin, fruits, asparagus, broccoli and cereals! This amino acid plays a large role in energy. I know this isnt as common of a “deficiency” but still one nevertheless, and one I thought worthy of mentioning.

(Third Conversation)
[STUDENT 1:] I was actually a vegetarian for a little over 9 years. I gave in once I came to college but the difference from now and then is very noticeable. I was never really a tofu person but I loved soy and with that came almost limitless food choices. The have everything from vegetarian bacon to vegetarian ribs and they all provided the needed protein, B12 and iron. The good thing about being vegetarian was people never really ate my food, just kidding. Actually, I was just a lot healthier than I am now. I feel bogged down a lot more than before and I weighed probably 30 lbs less.
One thing I had a really hard time with was keeping up with the protein. I had a nutritionalist that would almost coach me and I had to eat a certain amount of nuts and was constantly snacking but it was really hard to make sure I got all the nutrition I would if I weren’t a vegetarian. That was why once I got the the U of A, it was just too hard to keep up with that life style.

[ME:] Yeah… My parents have a friend who follows a similar lifestyle as you have described. She is an MD and decided to not practice medicine, instead focusing on nutrition. She opened up a restaurant and everything. This is in Tijuana.

But she does exactly what you mentioned. She measures her food, calculates nutritional values, etc. Then eats according to missing nutrients. She is always alternating foods, CONSTANTLY eating. Very knowledgeable but spends most of her time between meals either with patients or planning her next meal.

(Fourth Conversation)
[STUDENT 1:] A vegetarian diet is greatly beneficial in cutting back on saturated fat which is the main contributor to heart disease. However, changing one’s diet alone, is not the complete answer for averting this and other diseases caused by poor diet. Environmental factors such as smoking, drinking alcohol and limited physical activity also add to the risk of developing diseases such as heart disease, diabetes and some cancers. It is also alot healthier than the typical American diet because it is easier to maintain a healthy balance of protein. Most non-vegetarians actually consume too much protein which than ends up being converted to fat and stored for times of protein shortage, such as fasting and starvation. If you are not a vegan, a vegetarian diet that is well planned would provide most of the nutrients, vitamins and minerals your body needs. One could get plenty of protein from milk, nuts and legumes. In fact, it could be just as easy to have too much protein in this diet as well if one was not monitoring their intake. The body only needs 0.8 gm/kg/day. 1/2 cup of legumes provides 7 gm, 6 oz of grains 18 gm and 2 1/2 cups of veggies provides 10 gm.

The down side to a vegetarian diet would be having to watch what you eat to make sure you get all the vitamins and minerals and antioxadents one needs. However, many grains,juices and milks are fortified to add most of what the body requires. As long as one includes enough of these, there shouldn’t be too much trouble obtaining everything the body needs.

Vitamin B12, calcium would be the harder nutrient levels to maintain. B12 is poorly absorbed and oxalates inhibit absorbtion. When eating or taking a supplement source of B12, adding folic acid will increase absorption. However, too much folic acid would only inhibit absorption so that ratio needs to be balanced. An adult male/female over 14 needs at least 2.4 mcg of B12 per day. That doesn’t seem like it would be too hard to obtain, but considering how poorly it is absorbed by the body, it can be difficult. A supplement of 500 mcg only contribute 10 mcg to the body due to poor absorption. Also,smokers need to increase their intake of B12 or quit and one should limit alcohol intake because this also affects B12 levels. Certain medications can also get in the way of getting enough of this vitamin.
Iron is another vitamin that a vegetarian would have to work to maintain. Plants have significant amounts but tea, coffee and fiber act as inhibitors. Zinc would also be harder to maintain because veggies and grains act as inhibitors to this nutrient. Zinc can be obtained from cashews, sunflower seeds and soybeans so even vegans wouldnt have a problem if they watched what they were eating together.

Omega 3 and omega 6 would be hard to maintain unless one included a tablespoon of fax oil, canola oil or olive oil, or soybean oil daily for omega 3. Also a handful of ground flaxseed (mix into other foods such as oatmeal),English walnuts, hemp “milk” or ground hemp nut or pumpkin seeds. So, if you didn’t feel like including one of these sources into your diet everyday, Omega-3 levels would be hard to maintain. Supplementation is also not recommended unless you have heart disease already because of the risk of bleeding, interferance with healing, suppression of the immune function and it also raises LDL cholesterol.
Another nutrient that would be harder to maintain is calcium. Although swiss chard, spinach and beet greens are rich in calcium, they are also high in oxalates which inhibit absorption. Many people today have to take calcium supplements anyway, especially in this state because hiding indoors all the time to avoid the heat limits our body’s vitamin d which is produced naturally by the body through sun exposure and helps the body absorb calcium.

[ME:] STUDENT 1:
Omega-3 from plant sources is VERY different from omega-3′s found in fish. ALA/LNA is plant based and can be beneficial and should be consumed. But EPA and DHA found in animals fats are more likely to benefit us. We got these through breast-milk as babies. After being weened off, we are told to get them from cold-water fish because they happen to have a very good concentration of these essential fatty acids in contrast to other animals.

For vegans/vegetarians who do not want to eat fish, krill or algae oil concentrates may be the closest thing to eating fish or to supplementing with fish oil.

[STUDENT 1:] Kevin,

That is good to know. I had trouble finding other sources of Omega-3 other than those I listed and none mentioned the difference in antioxidant formulations. I think would be wise for vegans/vegetarians to include krill or algae oil rather than take the risks associated with supplements.
However, if they insist on avoiding these sources and using supplements, I think they should have their doctor routinely evaluate them and always check with their Pharmacist before adding this to their diet if they are using other vitamins, supplements and/or medications. Again, thank you for that information.

(Fifth Conversation)
[STUDENT 1:] 1) A primary advantage of being a vegetarian would be the lessened instances of many diseases. It reminds of the adage that “What you put in your body is what you get out”. I feel that it is true. Vegetarians are very discerning with what they eat. The make sure that they are eating balanced and that they are also enjoying a variety of foods to receive the adequate nutrients that their bodies need. If an omnivore eats a lot of fatty meats that are high in hormones then they will be eating less nutrients as well as many harmful hormones. A vegetarian will be receiving their protein from other sources that are cleaner and will be paying attention to where they receive the iron, zinc and B12 that they need. A contributing factor to the overall good health of vegetarians could be that they also tend to exercise and live their entire lives in a healthier manner than most of the omnivore population. It can become almost a cycle, vegetarians have healthier body weights than omnivores and are more active. Being active is an integral part of healthy living.

2)A primary disadvantage would be the vitamin deficiencies. It would be hard to ensure that one is getting all the adequate nutrients out of foods the tighter one restricts oneself. It is also my personal belief that “meat moderation” is an important part of a balanced diet. One does not need to eat meat at every meal to gain the adequate nutrients and proteins for the body but receiving nutrients and proteins from different sources allows the body to receive different amounts of nutrients and more of a variety. This also cuts down on the negative aspects of eating meat because one is not scarfing meat down at every meal but eating it in moderation in combination with a healthy diet.

3) Becoming a vegetarian (vegan) would be extremely hard for me. I drink milk almost every morning along with eating cottage cheese, yogurt and cheese multiple times a day. I also enjoy eggs and they are a large part of diet as well. If I became a vegan-vegetarian my main nutrient deficiency would be calcium. It would be extremely hard for me to receive the adequate amount of calcium because out of all the foods that provide calcium, I am not a fan of many that do not include milk. I enjoy broccoli, kale, red kidney beans, and chick peas (hummus). I also enjoy apricots, oranges, almonds and walnuts. However, it would be hard for me to eat these every day. Broccoli, apricots, oranges and walnuts I would be able to eat everyday but I would not be receiving much variety if I had to eat so structured , repeating the same fruits, vegetables and nuts every day just so I could get near my adequate amount of calcium. Becoming a lacto-ovo-vegetarian would be something I would be able to maintain. With the inclusion of eggs and milk my diet would be much more strict without the inclusion of meat products but it would be manageable as well as it would be easier for me to receive the adequate amount of nutrients than being a vegan vegetarian for example.

Personally, I plan on restricting the amount of meat that I eat, but not cutting it out altogether. The best way for me to meet the adequate amount of nutrients I need each day without exceeding is to allow myself a large variety of foods so I do not get bored or fall into a rut of eating the same foods day in and day out.

[ME:] lacto-ovo-vegetarian…

lacto derived from lactose/lactate from milk and milk products.

ovo for egg

A lacto-ovo-vegetarian is a vegetarian who includes both milk (and milk products) and eggs into their vegetarian lifestyle. In essence, they simply eliminate meat from their diets. There shouldn’t be a calcium or vit D deficiency.

A strict vegetarian (or vegan) does not include these.

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Tagged with: advantage to being a vegetarian • community college • disadvantage to being a vegetarian • lacto-ovo-vegetarian • lacto-ovo-vegetarians • lacto-vegetarian • lacto-vegetarians • Nutrition • nutrition class • nutrition textbook • nutritional planning • nutritional supplements • physical activity • pima community college nutrition class • read about nutrition • saturated fats • university • university credit • vegan diets • vegetarian • vegetarian food • vegetarians

May 11

Nutrition Class: Discussion Topic #1

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As stated on the Nutrition Class post I created yesterday, I will be sharing my responses to nutrition topics. This post includes my initial response to a question posted by the professor and comments I made to others’ responses to that same question.

The very first discussion topic in the class was the new Food Guide Pyramid. The professor posted:

“The focus of this discussion is on the new Food Guide Pyramid introduced in Chapter 2 of the textbook (12th edition). After you have read Chapters 1 and 2 in the textbook, visit http://www.mypyramid.gov/ to learn more about this new multi-pronged approach to diet planning.

Formulate your initial post by identifying what you believe is the one major advantage and the one major disadvantage to the MyPyramid.gov site.”

My Initial Response
[ME:] I really like the MyPyramid.gov website. VERY WELL organized. Information is readily available through the provided navigations (top and left).

On the pyramid itself, I like that oils are separated from “solid fats”. In the old little white/yellow dots representing both likely confused more people than it helped.[1][2]

On HUGE shortfall on the website AND the new pyramid is the absence of recommending nutritional supplements. Another problem I see is that without spending a lot of time on the site or a lot of time reading our textbook, very few people would understand the recommended servings in the new pyramid.

It is my opinion, the government has done a horrible job at guiding us in the quest for health. Many others share my opinion. So much so that a few years back Harvard researchers published their own pyramid… BASED ON SCIENCE.[3]

According to a Boston newspaper, the government revised the pyramid and confused the public. Harvard “set out to create a guide to good nutrition that uses the familiar pyramid shape but incorporates current research findings”.[4]

I have done my best to follow Harvard’s recommendations since it was first made public (which include multivitamins due to lack of nutrients currently found in green-picked & processed foods, and emphasizes exercise, weight control, and small portions by placing these at the base).

References:
[1] New Pyramid: Textbook, pg 45
[2] Old Pyramid: http://web.mit.edu/athletics/sportsmedicine/Food%20Pyramid.JPG
[3] Harvard Pyramid: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/
[4] Boston Newspaper: http://www.boston.com/news/health/blog/2008/05/harvards_new_fo.html

Discussion Based on my Initial Response
[STUDENT 1:] Hi Kevin,

I agree that it would be beneficial for the website to mention supplements as they are a big part of the diet for many, and I think that more people take them than not. It can be difficult to meet the recommended intakes on a busy schedule and supplements definitely help in that area. I tend to lean towards your idea that the government has misguided us in our quest for healthy eating, I also believe that they have a lot of incentive from the different food industries to tell us things are healthy and needed when they are not. I didn’t know that Harvard created their own pyramid but I find that interesting and will have to check it out.

[ME:] I remember seeing a presentation that said Kraft foods CEO was working at USDA and was one of the people who put the old pyramid together…

Suggesting, of course that the pyramid was actually set up to drive consumption of their products. I will have to find it. If I am not mistaken, it was by some faculty member at a Texan university.

My Comments on Other Students’ Responses
(First Conversation)
[STUDENT 1:] An advantage to http://www.mypyramid.gov/ is that it has almost all of the information an everyday person would need to know about their nutrition. They can put what they eat in and it will tell them everything they need to know. It is convenient. A disadvantage would be this site does not mention other ways to be healthy or have links to other ways of being healthy like exercising, etc.

[ME:] I completely agree!

Although the pyramid itself has a person walking up the steps, the site lacks guidance.

I found their “Physical activity” recommendations as follows:

Go to http://www.mypyramid.gov
Click “Get weight loss information” link on the right
Scroll down and click on the “Physical activity” link in the 4th step.

But even this page only has 4 links.. 2 of which direct users to more information (1 on tips and another on the importance of exercise). The other two are to the food pyramid and to a generic info page about calories being burned.

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Tagged with: calories • community college • diet planning • food guide pyramid • food pyramid • food pyramid proposed by harvard • Harvard Food Pyramid • harvard researchers • Kraft • MyPyramid.gov • Nutrition • nutrition class • nutrition textbook • nutritional planning • nutritional supplements • physical activity • pima community college nutrition class • read about nutrition • solid fats • university • university credit

May 10

Nutrition Class

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This semester I enrolled in a nutrition class and am happy to report that I took the final exam yesterday!

I ended up with a 92.7% (A) and am certain it was one of the highest grades in the class. I enjoyed the class because nutrition is a very interesting topic to me, but I must admit that I was let down quite a bit. The class was an online class that required a lot of reading. There were eight modules and more than a fair share of chapters that coincided with each module.

My biggest challenge was forgetting everything I already knew about nutrition and reading the textbook and actually using the information taught in the book for the chapter tests and the midterm and final exams. I spent A LOT of time reading. And this led to the disappointment.

First, I noticed the book was on an anti-supplement campaign. For the first 8.5 chapters the book slammed the use of nutritional supplements. It repeatedly mentioned that all nutrients can be obtained from food and all we have to do is eat a variety of foods, and so on. And then… after hammering in that point into the reader’s brain… half-way through the 9th chapter it says, “A dietary supplement providing vitamins and minerals at or below 100 percent of the Daily Value can help people following low-kcalorie diets to achieve nutrient adequacy.”

Another example was the repeated attack on protein supplements. The book insisted these were not necessary. It went so far as to say that proteins all ended up being denatured in the stomach. It even included enzymes whenever there was a chance. First, about enzymes – If they don’t help, why do people who are lactose intolerance do well when they get medical recommendations for lactase? Now the protein drinks…

I agree. Protein drinks are largely ineffective and do little more than what eggs could do. There is an exception, however. The book says that whey protein is “popular among athletes” and that although it does not improve performance, experiments indicate it increases “protein synthesis slightly.” I promise to explain the details in a later post. For now, suffice it to say that improved protein synthesis is a big plus for everyone (athletes, people looking to lose weight, people wanting to keep weight off, EVERYONE).

The book had a lot of legacy recommendations. It would scare readers from consuming too much cholesterol and even suggested a limit of one egg per day for healthy adults and 2 eggs a week for those who suffered from high cholesterol. But it never gave a reference to a single study relating dietary cholesterol to an increase in blood cholesterol.

By “legacy recommendations,” I am referring to it making blind statements simply because they are the same statements that have always been made. I promise to explain the details in a later post.

To be fair, the book did have a lot of useful information and it really helped me better understand the human body. It put pieced together a few random things that had been introduced but not fully explained in my previous biology and biochemistry courses. The book (and class) is a must for anyone who has completed a health science degree.

The most fun part of the class was the discussions. Each module had a topic of discussion that was related to the subject we were studying. The professor would ask a question and each student had to answer it. The students also had comment on two other students’ initial responses.

I will post the questions and my responses, along with complete conversations I had with other students, in the next few days. Starting tomorrow, I will post module question 1 along with all conversation in which I participated and continue like this, posting one module question per day.

Required Legal Disclaimer: some of the links mentioned within this post or posts they lead to are my affiliate links and I get compensated for recommending those products. However I NEVER recommend something I don’t believe in and welcome your questions and feedback.

Tagged with: calories • community college • Nutrition • nutrition class • nutrition textbook • pima community college nutrition class • read about nutrition • university • university credit • whey protein blend • whey protein supplement

Mar 27

Diet for Friday, March 26, 2010

Nutrition 1 Comment »

This is not to lose weight! I don’t believe in “diets”! I know my body very well and this is what I think it needs. Yours could be VERY different to mine and as such, you should not eat exactly what I eat.The supplements, those you do need… maybe even at higher quantities.

Diet
At 7:30am I drank two liters of water. One with a Whey Protein Blend and another plain. I also took a Multivitamin and Multimineral Supplement, a Antioxidant Supplement, a Phytosterol Supplement, and an omega 3 supplement (essential fatty acids commonly found in fish). (71 calories)

At 8am I ate two eggs on fresh, homemade salsa:

eggs on salsa

Eggs on salsa, grapefruit juice

These are my favorites whenever there’s fresh salsa. Please note, these started out as fresh, organic vegetables and were made into delicious salsa here. NO OIL IS ADDED AT ALL. Place a bed of salsa on a preheated pan. Cover surface completely. Let boil and stir a little bit. Let boil once again and add a little bit of water. Let boil again and crack and place eggs on top of salsa. Cover for 5 to 10 mins. They are delicious. Please note that I broke a few nutrition rules here: no drinking during a meal, eat carbs after protein – I drank the juice before the eggs, don’t mix fruits and vegetables – juice and salsa. But nothing too horrible. (246 calories)

At 1pm I ate a Chipotle Shrimp Salad from La Salsa:

Chipotle Shrimp Salad from La Salsa

I prepared my lunch and had it with me but my friend David (follow him on twitter and on blogspot) invited me out to lunch instead. He said he wanted La Salsa so I agreed. This goes to prove that THERE IS NO SUCH THING AS HEALTHY EATING WHEN YOU EAT AT A RESTAURANT simply because the “chefs” who invent and/or prepare the foods hardly know about nutrition. Being that I’m eating healthier and I haven’t gotten vegetables because I haven’t gone to the grocery store, I ordered a salad. I asked if the Chipotle Shrimp Salad was good and the said “oh yea, it’s amazing.” I said great, I’ll have that. First, it is a HUGE salad. Second, it has some high glycemic index foods like corn and corn chip strips. I took out the corn chip strips and ate the rest. I also had 3/4 of a small cup or soda (which was probably two servings) and the chips they give you as an appetizer to eat while the food comes out. The salad alone has an incredible 799 calories! What made a bad meal were the chips, the soda, the large serving of avocado, and the corn kernels. But I did get a much needed intake of green vegetables which is almost enough to justify the meal. (1199 calories)

At 7:15pm I drank two liters of water. One with a Whey Protein Blend and another plain. I also took a Multivitamin and Multimineral Supplement, a Antioxidant Supplement, a Phytosterol Supplement, and an omega 3 supplement (essential fatty acids commonly found in fish). (71 calories)

At 7:30pm I ate four small tortilla quesadillas with A LOT of the homemade salsa. Each quesadilla consisted of a corn tortilla with about a half serving of mozzarella cheese. (357 calories)

I ate a total of 1944 calories. It could have been improved by removing the premeal chips and soda at lunch. I would keep the tortillas at my last meal because the body does need carbohydrates. And four small tortillas is probably borderline (but under) a carbohydrate load that would make this a meal with a high glycemic index.

Tagged with: 799 calories in la salsa salad • cheese • chipotle shrimp salad • corn • corn tortilla • delicious salsa • egg • eggs • fatty acids • fish oil • fresh salsa • fruits and vegetables • glycemic index • grapefruit juice • healthy eating • homemade salsa • juice • la salsa • liter of water • multivitamin and multimineral supplement • no oil added • Nutrition • omega 3 supplement • phytosterols supplement • quesadilla • salad • small corn tortillas • soda • supplements • tortillas • vegetables • water • whey protein blend

Kevin Harper

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