Sweet Ignorance

A can of Red Bull helps to jump start the day.  If there's time in the morning to chew & swallow something, a muffin is a handy way to curb the appetite till lunchtime rolls around.  When the mid-afternoon energy lull hits, a chocolate chip cookie or handful of M&Ms is the perfect antidote.  While a fruit smoothie quenches the thirst and revives the spirit of "health nuts."  And, finally, a scoop or two of ice cream is in order after dinner - just because.  You may not have a sweet tooth, but it's hard to resist a piece of pie or slice of Buche de Noel when the holidays roll around.

Does any of this sound familiar?  Americans are addicted to sugar.  The cupcake craze, which began in the late '90s, is stronger than ever thanks to crafty pastry chefs capitalizing on our ever growing desire to have our cake and eat it too.  Bakeries specializing in mini cakes topped with gobs of frosting are popping up everywhere.  It is now not only convenient but socially acceptable to satisfy one's craving for childhood nostalgia at any time or place.  Rationalizations are really only necessary to quell self-inflicted guilt.

Annual per capita sugar consumption in the United States is over 150 pounds.  What I find more disturbing than this outrageous statistic is the pervasive indifference about sugar's deleterious effects.  Aside from the obvious warnings about dental cavities and weight gain, reducing sugar intake is typically not recommended by conventional medicine as a way to mitigate other common problems like high blood pressure and chronic disease (ie. arthritis, allergies).  However, doing so has many positive health implications.  Here are a few reasons to kick the sugar habit...

1. Sugar suppresses the immune system
Glucose, the most basic form of sugar, has a chemical structure similar to ascorbic acid (aka. Vitamin C) which the immune system requires to fight off bacteria and viruses.  They compete with each other in vivo.  The more glucose there is floating around, the less Vitamin C can get into the cells that need it which compromises the immunity.  If you want to avoid getting sick this winter, abstaining from dessert is a good strategy.

2. Sugar accelerates aging
Sugar bonds to proteins and lipids (fat) in a process called "glycation," which is the first step in a series of reactions that lead to AGEs or advanced glycation endproducts.  AGEs interfere with basic cellular functions throughout the body.  Since they are eliminated slowly, there is plenty of time for them to wreck havoc on collagen, retina cells, beta cells in the liver, DNA, etc.  Some of the noticeable symptoms include a sullen complexion, wrinkled skin and liver spots.

3. Heart disease/increased triglycerides
Sugar raises triglycerides and LDLs.  Excess sugar consumption leads to insulin resistance which depresses magnesium stores.  Without adequate magnesium, muscles constrict and high blood pressure can result.  All these factors increase heart disease risk.  Instead of obsessing over saturated fat, you'd be wise to be more mindful about the sugar content of your diet.

Just because something is edible - and tastes good - does not mean that you should eat it and eat it often.  It doesn't matter what kind of sugar - high fructose corn syrup, agave nectar, maple syrup, honey or plain old white sugar.  Sugar is sugar. 

Vegetables don't get the respect they deserve

Even among fruit & vegetable eaters, edible plants don't get the respect they deserve.  Since they have no feelings - or at least that is what we human beings think - they fall outside the domain governed by morals and decency.  If an apple rolls off the table and hits the floor, the damage to its flesh is obvious and immediate: a soft, mushy, discolored spot at the point of impact.  Many folks would toss the marred fruit in the garbage without a second thought.  People who insist on washing the dirt off and cutting the bruise away to render it edible again risk being stigmatized as frugal.

The other thing that bothers me is the expectation that veggies should be cheap.  Even Americans of comfortable means (I'm talking about people earning six figure salaries) will complain about the price of produce.  They'll buy potatoes and salad greens in bulk at Costco only to have the dollars saved rot away in their refrigerator's crisper drawer after a week or two of neglect.

This morning at the gym, I overhead a conversation between two women which supports my argument.  One lady was talking about her love of vegetables and favorite ways to prepare kale and butternut squash.  When asked where she buys her produce, she replied that she shops at a local independently-owned market known for their cheap and abundant vegetables.  "I'd never buy celery for $2.19 a bunch at the supermarket when I can get it for 79 cents."  But then she explained that she bought her kale somewhere else because the bunches have less stem.  "You pay for the stem," she said and also mentioned that she always buys broccoli crowns to avoid having to pay for something she doesn't eat.

But the conversation didn't end there.  The penny-pinching produce lover also went on to say that while she doesn't eat much red meat, that she looks for beef that has been humanely raised.  She goes out of her way to buy grass-fed beef, which I estimate costs about 30% more than conventional.  It has never been proven that vegetables don't have feelings.  So why do we complain so much about the price of plants?  And we're not even talking about organically grown produce which sells for a premium.

God-forbid California is deluged with excessive rainfall and the price of strawberries goes up in price suddenly.  The average consumer will curse the store manager instead of feeling sympathy for the farmer.  Farmers make pennies on every retail dollar transaction that takes place out of their hands (after their produce has been passed through several middlemen) .  Most Americans have become selfishly accustomed to choosing from all varieties of produce grown domestically and abroad year-round.  If you want to eat blueberries in February then you better be willing to pay the cost of shipping them all the way from Chile.  You don't think twice about spending more on gas to drive an extra ten miles to a less expensive store.  Someone's gotta pay to transport vegetables from the Southern to the Northern hemisphere.  

As with all things in life, you get what you pay for.  Fruits and vegetables are no exception.

1. In most cases, fruits and vegetables grown with toxic pesticides & herbicides are cheaper and prettier than produce grown using organic means. As much as we'd like to believe that we can outsmart Mother Nature, the bitter truth is that conventional farming does more harm than good.  Planting genetically-modified seed, applying petrochemicals to the soil and spraying fields with neurotoxins increases yields and efficiency in the short-term. However, bioengineering & technology have long-term consequences that will have to paid for at a later date.  You know what they say about too much of a good thing...

Cheap produce is laced with hundreds of chemicals shown to have adverse human health effects.  If you dare to step outside of your sphere of blissful ignorance, check out the website "What's on my food?"

2. The other cheapskate misconception that I'd like to obliterate is the idea that shoppers should only pay for the edible portion of vegetables.  First of all, educated consumers should know by now that the minimally processed or prepped an item is, the cheaper the unit price.  A stalk of broccoli which has had its stem hacked off, affectionately labeled "broccoli crown," costs more per pound.  Even if the price differential seems like a reasonable sacrifice, think again.  I choose broccoli as an example because most people throw away a large portion of the edible stem.  The stem is just as nutritious and tasty as the florets plus it has a great crunch.  To enjoy it, you just have to peel the outside a little bit and cut off the very end of the stem.  My other beef with broccoli crowns is their lack of taste, which is an indication of their inferior nutritional content.  Once you cut a fruit or vegetable, it releases enzymes which cause brown discoloration and destroy nutrients.  Even non-edible parts of some vegetables can be put to good use.  The green fibrous tops of leeks and fennel can used to infuse soups and stews with great flavor.  Think about it, if you have a good friend but didn't like the color of her hair, would you demand that she cut it off?  Of course, not.  Then why do you insist on rejecting the least attractive portion of Mother Nature's bounty?

Do yourself a favor by not skimping when you shop for produce.  And pay your veggies some respect by preparing them with care and eating before they suffer a slow, painful death by decay in the fridge.

Chia Seeds: Novelty, Popularity & Controversy

Chia seeds first gained attention in the U.S. in the '80s when the Chia Pet appeared in commercials on the boob tube accompanied by the catchy ch-ch-chia jingle.  I don't think it crossed the minds of many people at the time that the chia seeds, which sprout into a green hairy coating on an animal-shaped terra cotta figurine ("the pottery that grows"), were edible.  I imagine parents even scolded their children for putting the sprouts in their mouths.  Little did they know that the seeds of Salvia hispanica plant (aka. chia) have been consumed for centuries in Mexico where they are indigenous.  Even though they are entirely edible and nutritious, the seeds included in Chia Pet kits have never been promoted as a food because Joseph Enterprises, who holds the patent on the product, never applied for FDA approval.

Fast forward to 25 years... Chia seeds are now one of the hottest foods among certain circles of runners and health faddists in the U.S.  The publication of Born to Run in 2009 not only popularized the practice of barefoot running, it also catapulted the seed, which was previously viewed as a child's novelty, into a trendy health food.  Legends of Aztec warriors subsisting on little more than a spoonful of chia seeds during periods of conquest have been cited as reason to spend up to $10 a pound on the so-called superfood.  Dr. Oz and Dr. Weil have endorsed chia for its high Omega-3 (ALA) and soluble fiber content.  If you can stomach the gelatinous consistency of the seed when it is combined with water (the gooeyness is what makes chia capable of adhering to the Chia pet), you'll also benefit from its amino acids, vitamins, minerals & antioxidants.

What Food Labels DON'T Tell You

I have already warned readers of this blog to be wary of claims that manufacturers put on the front of processed food packages (I'm someone who believes that you shouldn't be eating anything with a label in the first place, but that's another story...).  Consumers who wish to verify information used to sell products know to read the fine print, which in this case takes the form of nutrition facts and ingredient lists.  However, due to "leniencies" in food labeling regulations, the black and white facts printed on the side and back panels of packages can also be deceiving.

Loopholes are commonly used by companies to claim that their product is "free" or  "low" in calories, an undesirable macronutrient (such as fat) or ingredient (such as high fructose corn syrup).  When the declaration of trans fat content became mandatory in 2006, the industry pounced on the opportunity to add front-of-package "Trans Fat Free" declarations at the same time that they were revising their nutrition facts panels to be compliant with the new law.  Many took advantage of the rule allowing them to report "0" for quantities under .5 grams so they didn't have to remove partially hydrogenated oils entirely.  They simply decreased portion size or substituted a part of the undesirable ingredient with a less notorious type of fat.

In the current climate of heightened awareness around the link between diet & disease, deceiving health claims on processed food packages have a short half-life.  It also helps that the First Lady has been vocal about children's nutrition prompting the FTC to crack down on misleading ad campaigns (for instance, the New York Times recently reported about how Kellogg's can no longer suggest that Rice Krispies and Frosted Mini-Wheats improve children's health). Aggressive R&D efforts and increased availability of alternative ingredients have allowed food makers to keep pace with current health trends without having to sacrifice profits too much.  It's a fact of life: "the good stuff ain't cheap."  In addition to the cost, natural ingredients that won't compromise your health don't have the minimum shelf  life required by most manufacturers (and consumers who have become accustomed to the convenience of non-perishable foods).

Natural Products

I recently attended the natural products expo - Expo East - to check out the latest and greatest edible substances (aka. food, grub, cuisine) on the market. [Natural supplement & body care products also have a place at the show but I will ignore them for the purposes of this blog.]  All products on display were free of artificial ingredients including artificial colors, artificial flavors, synthetic preservatives and hydrogenated oils.  Exhibitors included large multinational conglomerates in the guise of the natural product companies they've acquired for hundreds of millions of dollars (ie. Kellogg's represented by Kashi and Bear Naked), well-established independent brands, and regional entrepreneurs.  Samples and sales pitches were abundant and varied to cater to the needs of practically every lifestyle on the planet.  Raw, vegan, lactose intolerant, gluten-free, low-carb, etc.  You name it; there is a company trying to capitalize on your allergy, dietary preference, weight loss aspiration or medical condition.

Some brands boasted what they didn't contain (ie. gluten, dairy, fat, or calories), while others enticed with functional ingredients (fiber, antioxidants, and omega-3's) they've added to their products to set themselves apart from the competition - and from nature.  At times, it seemed almost too good to be true: high fiber multi-grain chips, carb-free noodles, sugar-free energy drinks, decadent dark chocolate candy containing a day's worth of 15 vitamins & minerals.  I was often let down when I read the ingredient lists of these miraculous products.  The slightest attention to fine print makes it glaringly apparent that natural food manufacturers use many of the same tricks and deceptive marketing tactics that the rest of the marketplace does.

Allow me to pull the wool from from over your eyes...

Boorito 2010

I just stumbled upon this very cute promotion Chipotle is running on Halloween to raise awareness about "The Horrors of Processed Food" and help raise money for Jamie Oliver's Food Revolution. Customers who go into a Chipotle restaurant after 6pm on Sunday dressed up as a horrifying processed food product can get an entree for just $2 and enter the costume contest for a chance to win up to $2500.

I agree whole-heartedly with the folks at Chipotle: "Processed food can be pretty scary" so you don't have to put much effort into making yourself look scary; just feign fake food and you're golden (come to think of it, anything fried in rancid vegetable oil to have a crispy golden brown exterior would make a pretty frightening costume).

I'd go out right now to try and put together a clever outfit if only I liked the fare at Chipotle.  Or more accurately, if the food at Chipotle liked me a little more.  The quality is definitely leaps and bounds above Taco Bell in terms of healthfulness and taste.  However, the few times I have eaten Chipotle burritos; the beans & rice have made an unpleasant exit from my body. I'm really not in the mood for a trick of this nature on Halloween (I have to go to work the next day).

I do enjoy homemade Tex-Mex food made with fresh ingredients.  But I am very picky about where and what I eat when it comes to this type of cuisine because one of my major pet peeves is improperly cooked beans.  What most people don't realize is that beans don't have to cause uncomfortable gas & bloating.  Soaking and cooking beans sufficiently help remove a large portion of the ogliosaccharides (long chains of sugar molecules) which the human body can not digest and results in flatulence when bacteria in the large intestine start to break down the saccharide polymers.  Make sure to discard the soaking liquid and use fresh water to cook with or else you'll end up back where you started.  I also like to cook my beans with a piece of kombu, aka. kelp, because it contains the enzyme, alpha-galactosidase, which has the ability to digest complex sugars and adds additional trace minerals to the mix.   Beans possess a lot of health benefits - soluble fiber, antioxidants, protein, minerals, etc - but they are of little use if your body can't access them.  So cook those beans well and cook them twice (yumm.. refried beans!) if you have to.

Personal problems are no longer private

The state of Massachusetts passed a law, which recently went into effect, requiring restaurants to train their staff on how to prevent contamination of food by allergenic ingredients and post signs that say: "Before placing your order, please inform your server if a person in your party has a food allergy."  The frequency with which people request special meals and substitutions these days, you'd think that afflicted diners were in the majority.  However, only about 4% of the American population has a food allergy. Why the new mandate?  Well, the very vocal minority of consumers and assertive advocacy groups have convinced legislators to place an obligation on food handlers.

Allergies are no laughing matter.  Anaphylaxis, an acute hypersensitivity reaction that can be fatal, may be triggered by nuts, shellfish and other foods.  Most people who have a true allergy - an actual immune system-mediated condition and not just an intolerance or phobia - will not die from something they ate.  They may just get a rash or itchy dermatitis, have difficulty breathing, develop a stomachache and perhaps experience a bout of diarrhea.  I don't mean to be disrespectful to those with a true diagnosis, but I do believe that some folks exaggerate the extent of their suffering.  I even dare say that food allergies and sensitivities are en vogue today.  Psychosomatic symptoms and self-diagnosis are rampant thanks to the vast amount of medical and pseudo-scientific information available on demand with any internet-enabled mobile device anywhere you happen to be (make sure to sanitize your Blackberry when you're done with your research).

Fear and neurosis can illicit an "allergic reaction."  Simply suspecting that you inadvertently consumed dairy can cause gas & bloating due to a distorted variation of the placebo effect.  If you've ever had food poisoning, you probably avoided the food which harbored the bacteria that made you sick for a while after your unpleasant experience.  Someone with a tendency toward hypochondria and OCD may never touch that food again in their life.  Rather than admit a fear or dislike for something, a certain percentage of people will claim to have an allergy.  And the power of conviction will likely be there to reinforce the claim with physical proof.

Notwithstanding the the rise in "alleged allergies," more consumers are being clinically diagnosed and advised to avoid certain things than ever before.  When you work in the food business, you come across a lot of people with food allergies, which makes you wonder WHY?  I'd like to discuss a few of the theories which I think have the most merit.  Unfortunately, understanding what causes food allergies won't necessarily cure them.  Making conscious food choices can minimize your suffering and perhaps spare future generations.

1. Inadequate breastfeeding
I apologize for placing the blame on Mom, but the truth is that breast milk contains antibodies designed to promote infantile intestinal health. A baby's gut lacks IgA molecules making it permeable to proteins which act as allergens, like casein from cow's milk.  Mother's milk provides an early infusion of these antibodies to help create a barrier capable of protecting against offensive substances.  Healthy gut microflora is the first line of defense against bacteria, viruses, AND.... potential allergens.

2. Over-sterile environment
The obsession with anti-bacterial soaps, gels and cleaning products has wrecked havoc on children's immune systems.  Numerous studies support the "hygiene hypothesis" which explains the link between too clean an environment and higher rates of conditions caused by a compromised immune system, namely allergies & asthma.  Immunological disorders are less common in developing countries where standards of sanitation and cleanliness are much lower than those here in the U.S.  Peanut allergies are virtually unknown in poor African nations where crowding and frequent infections are the norm.  Peanut butter, in the form of "Plumpy'nut" (a paste made of peanut butter, milk powder, vitamins & minerals), has saved tens of thousands of malnourished African children. This nutrient-dense formula would be banned in many American schools and could only be administered in the country with EpiPen in hand.

3. Overconsumption of processed foods
Sweets and processed foods with added sugars and partially hydrogenated vegetable oils also screw up the immune system.  Excess sugar and white flour incites an inflammatory response that is similar to  the body's response to an allergen.  Eating too much sugar may also disrupt the digestive system allowing undigested food particles to enter the bloodstream (aka. "leaky gut syndrome") and result in an allergic reaction. Hydrogenated oils are pro-inflammatory which explains why they are capable of causing a laundry list of physiological problems.  Food allergies are just one of the many consequences that should motivate you to avoid artificial trans fats (the naturally occurring trans fat called conjugated linoleic acid, derived from ruminant animal products, is not associated with the same adverse health effects as artificial ones, and is actually beneficial).

4. Underconsumption of nutritious, whole foods
Americans are notoriously overfed and undernourished because of poor eating habits.  People just don't eat enough fruits and vegetables that are rich in vitamin C and antioxidants which support healthy immune function.  Popping a multivitamin pill containing synthetic nutrients is not as effective as getting health-promoting substances straight from Nature.  Increased production and marketing of dairy & meat substitutes has encouraged many allergy sufferers to rely on processed foods to fill the voids in their diets  thus perpetuating dependency on "edible food-like substances."

A good dietary rule of thumb is to only eat things you could make in your own kitchen.  If your go-to dairy substitute contains ingredients you can't pronounce or buy in your neighborhood grocery store then consider putting it back on the shelf.  This may necessitate your rethinking your daily habits and change your point of view.  I tell a lot of people who are newly diagnosed with an allergy and frantic about what they (or their child in the case of a parent) can now eat to consider their food allergy to be a blessing rather than a curse.  Be grateful that your health condition is not life threatening and presents the opportunity to explore new & healthy foods you may not have tried before.

Why Does My Stomach Hurt?

In my last post, I shared my observations of some of the conventional and not so conventional things that people eat when they eat out.  I find watching other people's nutritional indiscretions and unusual food combinations to be humorous at best and horrifying at worst.  Making up stories about strangers out of context reveals more about the storyteller than the characters in the narrative, so I bit my tongue.  I didn't try to read people's minds, interpret their behavior, or judge their decisions.  I hope that my silence allowed you to enjoy dramas of your own imagination and prejudices.

Now, I'd like to step into the commercial kitchen where the food you buy is prepared by people you don't know.  This is not going to be a repulsive expose of food safety violations.  Rather than focus on the ingredients or cooking methods that compromise you health, I am interested in exploring the atmosphere and attitudes which beget indigestion.

What I am about to describe pertains to the 98% (this is my approximation) of restaurants and food retail outlets where Americans eat outside of their own homes.  For the moment, I am going to ignore the tiny percentage of uber-upscale places where executive chefs still prepare carefully crafted & innovative menu items of their own fancy.  I am also excluding the down-home joints with an inspired proprietor who deserves a visit by Guy Fieri because of the care & attention he/she gives to simple comfort food.

In spite of the glamor surrounding culinary arts and the prestige bestowed upon chefs, food service jobs are low-paying, back-breaking and downright sweaty.  Even in restaurants where well-trained chefs prepare food "a la minute"for their diners, most of the work of washing, peeling and chopping vegetables is left to dishwashers (people who wash dishes, not machines) and prep cooks making between $8 and $10/hour.  Wages paid to fast food workers are even less.  Did you ever stop to consider what might be going through the mind of the high school kid flipping your burger for minimum wage?  Is he distracted by the the attractive girl who just walked in the door or thinking about a homework assignment he has to complete after his shift?

Not all low-wage workers are young and immature.  A majority of the people employed in food service are immigrants (legal and illegal) who work their tails off trying to make ends meet with one or two full-time jobs.  And thanks to the recession, more unemployed white collar workers are calling restaurants to inquire about something other than a reservation.  Career changers learn the hard way that cooking for a paycheck is not as fun as cooking for family and friends.  Chopping dozens of onions, assembling sandwiches for strangers and hauling a 50 gallon garbage bag out to the dumpster changes one's rosy view of food preparation.

On the other end of the spectrum are the professionals who have chosen to pursue a career in the restaurant industry.  The qualities that make a good line cook in a commercial kitchen setting, who does the work of "cooking" your appetizer or entree to order (this could consist of actually cooking from the raw state or simply reheating and plating a dish), are not the same as those of the home cook.  People who get paid to cook and can truthfully say they enjoy their jobs thrive in a hot, fast-paced environment.  Nourishing and pleasing the diner is an afterthought.  They are motivated to show up at work everyday because they love the adrenaline rush they get from fighting their way "out of the weeds" on a Saturday night.  They enjoy boasting about the number of fires they've put out and will show you their scars.

Next time you go out to eat and are are presented with a plate of perfectly seared duck breast (or whatever animal flesh you prefer) surrounded by an exquisite sauce and accompanied by silky smooth mashed potatoes, stop for a second to ponder how it came to be.  Maybe the chef purchased the baby lettuces & heirloom tomatoes in your salad from a local farm.  Did you choose the roast chicken because the menu said it was "free range"?  If so, do you care that between you and the humanely raised & organically grown ingredients on your plate stands a hot & sweaty line cook?  A guy so bogged down with orders that he doesn't have time to wipe his brow or take a sip of water.  

The plate sitting in front of you has been wiped clean around the edges so as not to reveal any hint that it is the product of a highly stressful, fast-paced and exhausting environment.  There are many reasons why restaurant food tastes nothing like what you would make at home.  It's not just the liberal use of salt & butter that sets it apart.  There is a certain atmosphere and methodical approach to restaurant cooking which objectifies each dish.  And the heat of a commerical kitchen - both physical and psychological - is strong enough to upset not just the cook's & restaurant manager's stomachs but the guts of their diners, too.

What constitutes a meal?

Aside from curiosity and egotistic judgment, why, you may be wondering, do I keep returning to the keyboard to blog? And what gives me the right to make such audacious statements?

Without divulging my occupation and employer, let's just say that I am in a position at work to observe the preparation of food for retail and the people who buy prepared, ready-to-eat meals.  Over the past 7 years, I've seen a lot of unsavory acts - both unintentional & premeditated - that should have earned the perpetrators a bit more than a slap on the wrist.  If I was good at telling jokes, I could probably have a successful stand-up comic career.  But I'm not, so I choose to blog.

In today's hectic & entrepreneurial society, the traditional practice of eating "three square" meals a day has become nearly extinct.  Workaholic Americans have abandoned the old-fashioned breakfast, lunch and dinner routine opting to either graze on candy & snack foods at their desk all day or just wait to binge when they get home from work.

And what many people eat now when they get a chance to sit down and fill their belly would make grandma turn in her grave.  From what I have observed, it seems that anything goes.  Forget any preconceived notions that a meal should contain at least 3 food groups or revolve around a source of animal protein.  Pizza for breakfast - why not?  A bowl of cereal for dinner - hell yeah when there's nothing else in the house to eat.  All of the following selections seem to be fair game any time of day:

1. Sushi and a chocolate chip cookie
2. Or just the cookie
3. Two scoops of ice cream
4. Sandwich and a piece of fruit
5. Baguette with butter or cream cheese
6. Apple and peanut butter
7. Mac & cheese with a couple chicken fingers on top
8. Half a rotisserie chicken 
9. Yogurt parfait
10. Humongous burrito
11. "Power" bar (no trademark, could be anyone of the thousands of brands of protein-enhanced products)
12. A couple avocados
13. Cheese and crackers
14. A few handfuls of cashews
15. A quart container of vanilla yogurt (yes, the whole thing)
16. Cup of tomato soup with oyster crackers
17. Salad containing a variety of veggies, deli salads (ie. macaroni, potato salad, etc) & protein
18. Bag of baby carrots
19. Protein shake/smoothie
20. Muffin and OJ

I'll refrain from the color commentary at this time to allow your own imaginations to run wild. I hope you will amuse yourself by picturing strangers or the people you know eating one or more of the items on the above list.  Maybe you feel relieved that you're not the only one who makes a meal out of a Clif bar or cookie.  For even more amusing culinary quirks that people like to keep to themselves, check out Deborah Madison's observations of  "What We Eat When We  Eat Alone."

Fat & Cholesterol: Friend or Foe?

The fact that excess fat & cholesterol clogs arteries and ultimately leads to heart attacks, and in some cases death, is common knowledge. The majority of doctors, registered dietitians, politicians and lay folk have accepted this "lipid hypothesis" as gospel since the latter half of the 20th century. The upshot of this theory has directed dietary guidelines, food science, pharmaceutical agendas, and medical practice, procedures & billing.

If eating foods containing saturated fats* & trans fatty acids raises levels of low density lipoproteins (aka. LDLs) which contributes to "hardening" of the coronary arteries; then the prudent thing to do would be to avoid foods rich in saturated fat or processed with (ie. fried) partially hydrogenated vegetable oils. Right? That would make American stand-bys and favorite comfort foods, like cheeseburgers w/ fries, chicken pot pie, and mac & cheese, bad for you. What about love? Can't mom's doting and affectionate intentions act as an antidote to rich, down-home ingredients with which she cooks? Nope, not according to the science.

Just because the USDA issues dietary guidelines to help the populace adopt "good dietary habits to promote health and reduce risk of major chronic diseases," doesn't mean you have to follow them. Were you actually paying attention to the government in 2005, the last time its advisory committee published recommendations? Are you anxious to hear what the official word will be when the latest guidelines are finalized & released this year? Will you offend grandma the next time she tries to serve you her wickedly delicious meatloaf and mashed potatoes?

From what I've observed in life and on TV as well as the things I read on-line, in magazines and newspapers; I believe that American consumers fall into four distinct categories.

1. The ignorant (or just plain irresponsible)

These are the folks who eat fast food at least 3 times a week. Some will claim that they'd like to eat more healthfully but don't have the time or money. I can only sympathize for people who rely on government support to feed their families and lack access to fresh, healthy foods. I have nothing polite to say about parents who feed their obese, pre-diabetic children fried and processed foods without remorse.

2. The responsible

You don't have to be perfect to fall into this category. Diners who are aware of the connection between diet and health don't always make choices which would meet approval by the American Heart Association. In my mind, you don't have to be a militant vegan who shuns all animal products or macrobiotic devotee to be a health conscious eater. In fact, I think it better that you allow yourself a "treat" every now and then (but not too often). If you think you're holier-than-thou because you don't put fattening food, sugar or whatever in your mouth, then you may have orthorexia. In which case, you should speak to a shrink.

3. The proud rebellious

Then there are those who go out of their way to show off their indulgent habits and behaviors, which they know are not politically correct. Take for instance, the proprietor and employees of the Heart Attack Grill, whose tagline is: "Taste Worth Dying For." They offer a Quadruple Bypass Burger [trademark] consisting of four ground beef patties, 8 slices of cheese with all the fixin's (minus the lettuce) between a bun. The manager calls himself "Dr. Jon" and the waitresses walk around dressed as nurses who pretend to check your vital signs.

Anthony Bourdain and Adam Richman, hosts of "No Reservations" and "Man v. Food", respectively; are two people who also come to mind. They travel around the country and the world looking for the most enormous, repulsive and fattening meals. These two so-called 'food authorities' are proud to eat a day's worth of food in a single sitting in front of the camera. Sensationalism may not be responsible but it sure boosts ratings for the Travel Channel.

4. The contrarian

And finally, there is the minority of consumers who don't believe everything they hear via mainstream media channels and aren't afraid to question authority. They refuse to accept nutritional dogma which they claim is based on flawed scientific studies. One such vocal community is the Weston A Price Foundation (in the interest of full disclosure, I am a paying member of this organization). Their official stance is as follows:

Current USDA dietary guidelines are based on the flawed notion that cholesterol and saturated fat are unhealthy. They are unrealistic, unworkable, unscientific and impractical; they have resulted in widespread nutrient deficiencies and contributed to a proliferation of obesity and degenerative disease, including problems with growth, behavior and learning in children. The US government is promoting a lowfat, plant-based diet that ignores the vital role animal protein and fats have played in human nutrition throughout the ages.

They can cite peer-reviewed research and anthropological evidence to disprove modern dietary opinions and many medical theories which ignore the role of diet & lifestyle. Like-minded communities who also question the credibility of our country's elected & appointed officials and suspect unethical research practices include proponents of the Paleolithic, Atkins and The Maker's Diets.

In addition, there are plenty of chefs & diners who simply ignore approved nutritional advice because they simply prefer "old-fashioned" foods and recipes. Chris Cosentino is one of the more well-known chefs leading the "tail-to-snout" movement with his refined preparation of offal. Organ meats, including liver, kidneys, hearts and glands, which were once eaten out of necessity are now relished by adventurous diners in our industrialized society willing to pay big bucks for the least expensive parts of the animal - parts they would have thrown away in disgust a few years ago before celebrity chefs began celebrating frugality in the kitchen.

Which category do you fall under? Is this something you are proud about or could you care less?

*Note that this statement is inaccurate in its simplicity. Not all saturated fats raise LDL. While the type of saturated fatty acid predominate in beef, palmitic acid, does raise LDL; stearic acid, which you'll find in abundance in chocolate, has no effect on LDL. Lauric acid, a major component of coconut oil, raises LDL as well as HDL. And unless you cut out all sources of fat from your diet, even healthy sources like nuts and avocados, there is truly no way to avoid consuming the saturated kind. All natural sources of the macronutrient contain a combination of poly-, mono-, and un-saturated fatty acids (determined by the number of double bonds in the molecule). Mother Nature must be telling us something, don't you think?

The Climate Fight gets Spicy

Since recognizing the important role that methane emissions play in global warming, climate change scientists are paying serious attention to agriculture. Livestock emit a significant quantity of methane - yes, out of their behinds, a greenhouse gas which is actually 25 times more potent (or more depending on who you ask) than carbon dioxide. In my previous post, I mentioned the contribution that the improper fermentation of compostable materials, like SunChips packaging and food scraps, in landfill makes to rising methane levels. However, it turns out that ruminants are active methane factories through no fault of humans. It is estimated that cattle belch about 16% of annual methane emissions worldwide and the combined total for all livestock production is 37%.

Since it is unlikely that global demand for meat will decrease anytime soon, scientists are researching ways to capture and curb greenhouse gas emissions on the farm. Raising cattle on grass instead of grain has been suggested to promote healthy soil which keeps CO2 buried underground. 100% grass fed beef is also healthier for humans because it is leaner, higher in omega-3 fatty acids and vitamin & minerals. However, like people, cows consuming a diet high in fiber-rich plant material release more gas - both belches and flatus - than those fed cereal grains (the primary component of feed favored by industrial farming operations). The net effect of raising animals on pasture supposedly favors carbon sequester. Unfortunately, "old-fashioned" animal husbandry techniques are unlikely to the solve climate crisis. The cost of doing so is prohibitive and yields can not satisfy Americans' hunger for animal flesh nor fulfill the increasing demand from China and the developing world.

Researchers at Newcastle University have discovered a promising new strategy for reducing livestock's contribution to methane emission which applies age-old culinary wisdom. Taking cues from Indian cuisine, they studied the effect that cumin, coriander, clove, turmeric and cinnamon had on methane produced in a solution similar to that found in the rumen of sheep. They measured impressive reductions in the amount of methane - as much as 40% less when coriander was thrown in the mix.

These 5 spices are among many used by Indian cooks not just to add flavor, but to improve digestion and relieve abdominal pain & gas. Their benefits in cooking and for promoting health were originally suggested by practitioners of Ayurveda, a medical system derived from ancient Indian texts. Herbs & spices are still prescribed in India (and around the world by advocates like myself) to cure infections, boost the immune system and more.

Now that administering antibiotics to farm animals is criticized for bolstering antibiotic-resistant strains of bacteria and causing other serious human health problems, veterinarians are seeking options from alternative medicine. Could simple kitchen remedies also be the key to solving global warming?

The ancient vaidyas, Ayurvedic physicians, suggested using spices to alleviate many woes facing civilization at their time. If they could have foreseen rising temperatures, maybe they would have a suggested a remedy for that too. Some of the health & healing properties of the five spices studied by today's climate scientists include:

• Cumin: stimulates agni (digestive fire), eliminates ama (toxins) and stomach pain, cures vaginal infections
• Coriander: improves digestions, relieves gas, reduces fever, promotes urination
• Clove: improves digestion, soothes coughs, relieves toothaches
• Turmeric: improves digestion, decreases inflammations, apply to cuts or wounds to prevent infection, adds luster to skin, reduces stress & anxiety
• Cinnamon: improves circulation, reduces blood sugar levels, relieve coughs & colds

If it weren't for global warming, the gas-relieving properties of cumin, coriander, clove, turmeric and cinnamon may never have been proved by Western scientists. Now will Western doctors heed the results and prescribe spices to their gassy patients?

"Guilt Free" Packaging?

Frito-Lay recently came under fire for introducing new biodegradable packaging for its SunChips snacks which consumers complain is unacceptably loud, annoying and embarrassing. The sound it makes has been compared to a "revving motorcycle" and "glass breaking." The company acknowledges that the new packages are "a little bit louder" than consumers are used to but expresses confidence that people will "appreciate the change and the positive environmental impact it will have."

The company website claims that "every 10 1/2 oz. SunChips package is designed to fully breakdown in just 14 weeks when placed in a hot, active compost bin or pile." What are the chances that the package is going to wind up in the compost pile? Probably very slim. A tiny percentage of Americans who are not required by local municipal laws (such as those in San Francisco and Seattle) separate compostable kitchen waste from trash (the stuff that by definition can not be composted, recycled or reused in some way). I imagine that the majority of SunChips packages are purchased at convenience stores & gas stations therefore suffer the fate of a typical drive-thru meal: a couple weeks on the backseat of the car followed by relocation to a garbage bag destined for the landfill.

Throwing new-fangled compostable food packaging (not to be confused with "biodegradable" materials which can leave traces of toxins when they decompose) into the garbage defeats the whole purpose of using it as an alternative to petroleum-based products. When organic materials, such as empty SunChips bags, are left to "rot" in landfills instead of undergo the intended biological breakdown process at a compost facility, they actually release methane, a potent greenhouse gas. In an ideal world, all food scraps and man-made compostable food containers would be placed in the "hot, active compost pile" as described by the makers of Frito-Lay packaging for the purpose of producing a handy fertilizer for the idyllic Levittown yard.

Speaking of simple & carefree living, Frito-Lay would also like you to believe that SunChips are the answer to your craving for something crunchy & tasty AND desire to eat healthfully. Each serving contains 18 grams of whole grains so these chips are guilt-free, right? The Frito-Lay nutritionists figured that by including whole grains and adding two wholesome grams of fiber, "it was a little thing we could do for your heart while we keep your taste buds happy."

They also think you'll be thrilled by the fact that SunChips have 30% less fat than regular potato chips. What kind of standard is that? A two-ounce single serving bag contains 13 grams of fat! The nutrition facts panel will tell you that this translate to 110 calories from fat. However, if you do the math, you'll discover that Frito-Lay takes advantage of leniencies in the labeling laws. 13 grams of fat actually contains 117 calories since each gram of fat has 9 calories. The FDA Rounding Rules allow manufacturers to express "calories from fat" in 10 calorie increments when the total amount is greater than 100. They should technically round up to 120 since that's the nearest multiple of 10.

Why am I splitting hairs over 7 measly calories? I don't mean to be a number-crunching, calorie-counting nazi by this criticism. My point is that this numerical manipulation is just one indication of the misleading claims that Frito-Lay and other companies make to persuade consumers to buy their products. The FDA has actually made it relatively easy for junk food makers to sell their crap as health products. By establishing legal definitions for what ingredients and nutrients are beneficial vs. harmful, the government created a playground for creative marketing schemes that profit from consumer ignorance.

Moral of the story, don't believe anything you read on the front of a food package. Heck, don't trust the nutrition facts panel (as I just demonstrated, numbers are not always objective). Get out your glasses or a magnifying glass and read the ingredient list for yourself. In the case of SunChips, the second ingredient is sunflower oil. There's more oil in the product than there is whole wheat or whole oat flour. Is that what YOU would call a healthy "Multigrain Snack"?

Precocious Puberty

Another disturbing health study made headlines this past week. Researchers concluded that girls are reaching puberty earlier than ever - as early as 7 years old! Breast development was used as the diagnostic which means that the examiners were basically measuring FAT. Adipose tissue (aka. FAT) makes up the bulk of the female breast and is a source of estrogen in the body. It is also a medical fact that overweight girls have more insulin circulating in their blood which stimulates the production of hormones in the ovaries and adrenal glands.

Is this early puberty scare really news? No. Didn't we already know that kids are fatter than ever and obesity is affecting young & younger children? The CDC has been following the trend for over 20 years and the media hasn't failed to notice it either. Fat kids, both boys and girls, grow breasts before reaching puberty because the human body just naturally deposits excess fat on the chest and buttocks (T&A, you know?).

Behind the Wheel

Recent research studies suggest that roughly 20% of meals are consumed in an automobile. "Meals" in this context includes all types of eating episodes: breakfast, lunch, dinner and snacks. Today's multi-tasking American doesn't have time to waste behind the wheel so makes sure that every minute of his day counts toward some personal goal, professional ambition or necessity of life. Since you don't need your mouth to operate a car, talking and eating are the most popular activities performed in the driver's seat. And unless you drive a stick shift, you really only need one hand. Although, I do know caffeine addicts who drink coffee while driving a manual transmission.

Long distance commuters are likely to make a habit out of hitting the drive-thru for a latte or bagel on their way to work. Why wake up any earlier than you have to, to fix yourself a bowl of cereal at home when there's a Dunkin' Donuts on your way to the interstate? Others, myself included, either get the munchies or need something to do when inadvertently stuck in traffic - that's when the stash of nuts in the glove compartment comes in handy.

Future Food

I just stumbled upon the show Future Food on the Planet Green network. The show is hosted by two chefs in Chicago who have made a name for themselves in the culinary world for their molecular mischievousness. They playfully prepare familiar dishes out of unlikely ingredients using hi-tech equipment then see how people react to their 21st century edible concoctions. Each episode poses a unique challenge: how to turn a granola bar into French fries, prepare a burger out of the stuff a cow eats rather than the cow.

If you don't follow the celebrity chef scene, read food magazines or watch competitive cooking shows like Iron Chef (ie. live in a cave), you may not be familiar with the concept of 'molecular gastronomy.' It's basically the marriage of chemistry lab and home ec class. Chefs and amateur cooks who practice molecular gastronomy employ tricks, tools and chemicals used by scientists to refine recipes and prepare novel tastes and textures.

My scientific side thinks: "How cool! I'd love to try that." But then the Luddite in me protests: "The centrifuge is not a kitchen appliance." My mom was a great cook. She was able to whip up delicious meals with a whisk, Cuisinart and conventional oven. And since I bought a Vitamix (aka. blender on steroids), I am pretty satisfied with the equipment in my own kitchen.

Is molecular gastronomy really the future of food? I think not. While physics, chemistry and biology play an important role in cooking, most good chefs are inspired by heart & soul and don't need sodium alginate, guar gum or calcium lactate to create a magnificent meal. It is also very unlikely that many restauranteurs will invest in thousands of dollars worth of lab equipment to please their critics.

Eat This, Not That

"Eat This, Not That" is a brilliant premise for a weight loss book. It promises to save you thousands of calories by choosing one fast food meal over another. Not sure what's worse for your waistline? A Bacon Cheddar burger from Arby's or Chicken Sandwich from Burger King? Which contains more fat? A muffin prepared by the bakers (be they human or machine) at Dunkin Donuts or Starbucks? It's the kind of commonsense yet not always obvious advice that Dr. Oz uses to keep up his Nielson ratings. Oprah, Ellen DeGeneres and Rachel Ray have also interviewed author David Zinczenko about his "No-Diet Weight Loss Solution" which is outlined in 8 best-selling books and his column in Men's Health magazine (where he is editor-in-chief).

While all the publicity around America's unhealthiest meals has definitely helped to raise awareness of the nutritional disasters that surrounds us, the strategy of simply substituting one fast, convenient food for another will not solve the obesity epidemic and will not control health care costs. Just because a dish contains fewer calories than another doesn't mean it contains more nutrients or fewer damaging food additives. Choosing the BBQ Bacon Double Jr Cheeseburger Deluxe over the BLT Cobb Salad at Wendy's will save you 240 calories (yes, the junior-sized burger is less caloric than the salad) but it will not spare you the sodium nitrate used to cure the bacon, trans fats (derived from the hydrogenated oil in which the salad's chicken fillet is fried) and autolyzed yeast extract (aka. MSG) among other artificial additives. A recent published review of nutritional research conducted worldwide and analyzing over a million subjects indicated that processed meat consumption raised diabetes and heart disease risk as opposed to eating unprocessed red meat products such as steaks, burgers and roasts.

Cookies at Starbucks

I'm sitting at Starbucks reading a book this afternoon when four kids, who I estimate to be about 7 years old, sit down next to me at the window counter. Each child has a Starbucks chocolate chip cookie (which measures roughly 3 inches in diameter) in front of them. As soon as I finish my chapter, I'm outta there - don't want to be in the same room when the sugar enters their bloodstream.

My first reaction is: "What responsible suburban mother allows her children to eat an oversized cookie at 4:30pm in the afternoon when she should be preparing a well-balanced Sunday supper for her family?" However, my outrage is quelled by another observation. In addition to the cookie, each child has a single-serve Horizon organic milk. So even if the kids don't end up eating their dinner, at least they will have gotten a serving of calcium and some protein. I am also impressed that the children are encouraged to sit and settle down while they eat their treat. Even if it is Starbucks, mom is at least teaching the kids some etiquette. She's earned my respect back.

'Cause I'm a nutrition geek, I decided to look up the cookie's nutrition info on the Starbucks website when I got home. It revealed that each "large, buttery chewy cookie loaded with premium chocolate chunks" contains 360 calories and 17 grams of fat, not to mention 31 grams of sugar. As horrific as the numbers sound, I would not report this particular mom to the nutrition police. Since Starbucks removed trans fats from all its baked goods a couple years ago, the cookie's ingredient list is not as scary as the numbers imply. There's nothing wrong with flour, sugar, butter, eggs and chocolate chips. That's what I would put into a batch of cookie dough.

Why this blog

I’m not a very good masticator. I have to remind myself to chew my food more thoroughly even when I’m not in a hurry. This could explain my chronic digestive problems (which we’ll come to later as I am fond of discussing BMs). Funny how certain things are hard to habituate no matter how much you chastise yourself and regret the consequences of your careless actions. This fact of life will become one of many thought-provoking themes in my upcoming posts.

Rather than dwell entirely on my own issues - I can be self-centered but don't want this blog to be just about me; I’m going to muse on friends & strangers around me and articulate my biased and blunt opinions of American society. Specifically what people put in their mouths, as well as when, why and how they eat & drink. I find the obesity epidemic both disturbing and fascinating. What's even more upsetting is human behavior coupled with capitalistic greed and reactionary political policies. I prefer not to discuss the dire situation with euphemisms, hence the appeal of anonymous blogging. People are fat (I'm obviously not). They eat mindlessly and sit around on their asses. It's pretty simple. Or is it? Theories about fat and skinny genes, rationalizations for overeating, and both research-based & pseudo-scientific solutions to the problem are all over the place. I intend to take a critical look at popular notions about diet and public health.

I hope my words will motivate readers to think twice before swallowing the lies, misleading simplifications and misinformation disseminated by the media, so-called "health" officials and politicians. In my book, knowledge is power and empowerment is vital for survival & happiness.