Belated Happy Father’s Day to all you Dads out there! I hope you all had a good weekend, and that this week finds you in good health.
I mentioned in my first June blog that there are a lot of things going on this month (Fruits and Vegetables Month, Men’s Health Month, etc.); well, it is also National Dairy Month.
Over the years there has been a lot of controversy over dairy products and whether they are truly healthy for you or not. My answer is “it depends.” Since I have deepened my knowledge of immunology, I now know that each person has his or her own unique immune response to food. For that reason, I cannot say across the board that Dairy is good or bad for you. For the person who’s immune system does not react negatively to dairy (i.e. does not produce/cause excess mucous, hives, joint pain, diarrhea, etc.), then dairy can be healthy.
Milk, whether from cows or goats, is a naturally good source of carbohydrate (from the milk sugar lactose); protein; the minerals calcium, potassium, phosphorus, magnesium, and zinc; the B Vitamins riboflavin and B12, and varying amounts of fat (depending on if you choose skim, 1%, 2%, etc.) Milk also naturally contains smaller amounts of iron, vitamin E and other B vitamins. Most milk is fortified with the additional vitamins A & D, and some now contain omega 3 fatty acids.
Carbohydrate provides energy; protein provides the amino acids used as building blocks for muscle as well as hormones, enzymes, etc.; minerals help provide acid/base and fluid balance (which affects blood pressure, muscle function, etc.) as well as affect bone health; and the vitamins positively affect numerous systems in our body (metabolism, red blood cell integrity, eye health, skin health, etc.). Some studies have shown that dairy products may help with weight loss, but the exact reason is not known.
Yogurt has many of the same properties as milk, but has the added benefit of providing large amounts of probiotics, which have been shown to improve the health of the digestive tract, particularly in people suffering from diarrhea caused by bacteria, antibiotics, and viruses. There is currently a lot of research in the field of probiotics looking for other possible benefits. Preliminary findings indicate probiotics may enhance immunity, decrease risk of colon cancer, prevent some allergies, reduce symptoms of inflammatory bowel diseases such as ulcerative colits, and reduce symptoms of irritable bowel syndrome.
Cheese is different from yogurt and milk in that most (if not all) of the lactose is removed in the making of cheese. Therefore, often people who are lactose intolerant and avoid milk can tolerate cheese. Because most of the lactose has been removed, cheese is not a good source of carbohydrate (lactose is carbohydrate). However, cheese does contain all the other nutrients milk has, and in fact, at much higher levels. The reason why cheese is so concentrated in these other nutrients is because it takes about 10 pounds of milk to make 1 pound of cheese! This makes cheese a very good source of protein. The amount of fat will vary depending on the type of cheese. Another interesting fact is that eating a small amount of cheese immediately after a meal or in between meals as a snack has been shown to reduce tooth decay. The exact reason why is not known, but the high levels of calcium and phosphorus in cheese may play a role.
So to eat dairy or not is a highly individual decision. Pay attention to how you feel after consuming dairy products, and if you don’t feel an ill affects, then consider it a healthy choice for your body.
The other big question with dairy is organic versus conventional. According to the National Dairy Council, the only difference between organic and conventional is that organic farmers do not use rbST (a hormone) and use only organic fertilizers and pesticides. The National Dairy Council insists that as far as safety, quality, and nutrition, there is no difference. They state that according to the FDA, less than one tanker in 1000 tests positive for any animal drug residues, including antibiotics. In those instances when drug residue is detected, the product is destroyed and kept out of the food supply. Source: NationalDairyCouncil.org
Organic foods, in general, are produced with more “sustainable” methods than conventional farming, which means that it is better for the planet. As far as taste, that is subjective. Health wise, both should be providing equitable amounts of the various nutrients. When making the decision whether to go organic or conventional, you need to weigh what is important to you and what you can afford.
Tuesday, June 23, 2009
Thursday, June 11, 2009
June is Men’s Health Month
The week leading up to (and including) Father’s Day is also National Men’s Health Week. Congressman Bill Richardson has been quoted on the house floor as saying "Recognizing and preventing men's health problems is not just a man's issue. Because of its impact on wives, mothers, daughters, and sisters, men's health is truly a family issue." Unfortunately, men are notorious for not wanting to go to the doctor or get health assessments. The purpose of Men's Health Week is to increase awareness of preventable health problems among men and boys and encourage early detection and treatment of disease. This is very important because research shows that over half of premature deaths in men are preventable.
So, what are some steps to take to prevent these “premature deaths?” The first is to establish a relationship with a primary care doctor if you don’t already have one. The best time to find a doctor is when you don’t need one! Don’t wait until you are already sick before you try to find a good doctor. Ask family, friends, and co-workers for recommendations. You can also call the American Board of Medical Specialties at 1-866-275-2267 or visit their website, www.abms.org to get information on various doctors.
By visiting your doctor when you are not sick, your doctor can get a good baseline which will allow him or her to know what is “normal” for you and more readily treat you if you should become sick. Remember, this is a “relationship,” meaning you are responsible for providing the doctor all the information you have about yourself that will help him or her to provide you with the best care they can. That means when you go to your appointments, be honest about any symptoms you are having, bring in a list of any medications or supplements you are taking, know what your family medical history is and provide it, and ask any questions you may have. There is a great self assessment form you can download free and use to write down information that is useful for doctors’ appointments at www.healthselfassessment.com . Most doctors appreciate patients who are active participants in their own health care. If you feel like your doctor isn’t listening to you, find another one.
Some other general steps you can take to stay healthy are:
1. Eat a healthy diet that includes fruits, vegetables, whole grains, protein sources that are low in saturated fats, drink plenty of water, and limit alcohol to 2 drinks daily.
2. Include 30 minutes of moderate exercise at least 5 times per week.
3. Use sunscreen when you are outdoors.
4. Know your family history.
5. See your doctor regularly.
6. Don’t smoke.
7. If you are over 40, get a baseline PSA (prostate specific antigen) test and monitor periodically.
8. Manage your stress.
For additional tips on men’s health, there is a great booklet that can be downloaded for free at http://www.menshealthnetwork.org/blueprint.
So, what are some steps to take to prevent these “premature deaths?” The first is to establish a relationship with a primary care doctor if you don’t already have one. The best time to find a doctor is when you don’t need one! Don’t wait until you are already sick before you try to find a good doctor. Ask family, friends, and co-workers for recommendations. You can also call the American Board of Medical Specialties at 1-866-275-2267 or visit their website, www.abms.org to get information on various doctors.
By visiting your doctor when you are not sick, your doctor can get a good baseline which will allow him or her to know what is “normal” for you and more readily treat you if you should become sick. Remember, this is a “relationship,” meaning you are responsible for providing the doctor all the information you have about yourself that will help him or her to provide you with the best care they can. That means when you go to your appointments, be honest about any symptoms you are having, bring in a list of any medications or supplements you are taking, know what your family medical history is and provide it, and ask any questions you may have. There is a great self assessment form you can download free and use to write down information that is useful for doctors’ appointments at www.healthselfassessment.com . Most doctors appreciate patients who are active participants in their own health care. If you feel like your doctor isn’t listening to you, find another one.
Some other general steps you can take to stay healthy are:
1. Eat a healthy diet that includes fruits, vegetables, whole grains, protein sources that are low in saturated fats, drink plenty of water, and limit alcohol to 2 drinks daily.
2. Include 30 minutes of moderate exercise at least 5 times per week.
3. Use sunscreen when you are outdoors.
4. Know your family history.
5. See your doctor regularly.
6. Don’t smoke.
7. If you are over 40, get a baseline PSA (prostate specific antigen) test and monitor periodically.
8. Manage your stress.
For additional tips on men’s health, there is a great booklet that can be downloaded for free at http://www.menshealthnetwork.org/blueprint.
Tuesday, June 2, 2009
What is a CSA and why should I join?
There are lots of things going on in the month of June, so you’ll want to be sure to check out each of our weekly blogs this month to get the scoop! Since one of the things June is known for is “Fresh Fruits and Vegetable Month,” I want to highlight the benefits of joining a CSA.
What is a CSA? It stands for “community supported agriculture.” This is a way for consumers to purchase local, seasonal produce directly from a farmer. In general, the way it works is a farmer sells a certain number of “shares” to the public for a certain price. The share is usually a “box” that contains primarily produce, but may contain other food items as well (such as farm fresh eggs, cheese, etc.). Consumers who purchase a “share” receive this box of food each week (or however often they signed up to receive one) during the farming season. Depending on what part of the country you live in, it could be year round (with a couple of weeks of “break” once or twice a year), or it could be primarily in the spring and summer months. Here in central Texas, we are lucky to have CSAs that produce virtually year round.
Some CSAs are set up to where consumers can come and volunteer on the farm and then pick up their box. Others allow consumers to pick up their box at a specific location, such as a Farmer’s Market. Another concept slightly different from a traditional CSA is the “Farm to Work” program. This is a program where companies partner with local farmers and offer “shares” to their employees. The employees pay for their share and pick up their box at a designated time and location at their job site. This is an extremely convenient way to participate in a CSA. This benefits the company by giving their employees convenient access to healthy food, thereby increasing employees’ overall health and well being, which leads to a happier, more productive work force.
There are many advantages to participating in a CSA for both the consumer and the farmer. Benefits to the farmer include getting paid early for their crop, without having to lose profits to a “middle man,” and getting to know their customers. Benefits to consumers include much fresher and tastier produce, exposure to new vegetables and ways of cooking, knowing exactly where their food comes from, learning how their food is grown (often by getting to visit the farm), and getting produce that is grown by sustainable and organic methods (even if the farmer cannot afford to get the actual USDA “Organic” certification).
Some people may wonder why it is important to know how your food is produced and where it comes from. One big reason is safety; think of all the reports we’ve had over the past year of different food items being “recalled” due to contamination (tomatoes, peanuts, pistachios, etc.). If you know where (and how) your food was produced, it is much easier to track contamination if it happens.
To find a CSA in your area, go to http://www.localharvest.org/csa/
Interested in starting a Farm to Work program at your place of employment? Check out https://sustainablefoodcenter.org/farmtowork/
What is a CSA? It stands for “community supported agriculture.” This is a way for consumers to purchase local, seasonal produce directly from a farmer. In general, the way it works is a farmer sells a certain number of “shares” to the public for a certain price. The share is usually a “box” that contains primarily produce, but may contain other food items as well (such as farm fresh eggs, cheese, etc.). Consumers who purchase a “share” receive this box of food each week (or however often they signed up to receive one) during the farming season. Depending on what part of the country you live in, it could be year round (with a couple of weeks of “break” once or twice a year), or it could be primarily in the spring and summer months. Here in central Texas, we are lucky to have CSAs that produce virtually year round.
Some CSAs are set up to where consumers can come and volunteer on the farm and then pick up their box. Others allow consumers to pick up their box at a specific location, such as a Farmer’s Market. Another concept slightly different from a traditional CSA is the “Farm to Work” program. This is a program where companies partner with local farmers and offer “shares” to their employees. The employees pay for their share and pick up their box at a designated time and location at their job site. This is an extremely convenient way to participate in a CSA. This benefits the company by giving their employees convenient access to healthy food, thereby increasing employees’ overall health and well being, which leads to a happier, more productive work force.
There are many advantages to participating in a CSA for both the consumer and the farmer. Benefits to the farmer include getting paid early for their crop, without having to lose profits to a “middle man,” and getting to know their customers. Benefits to consumers include much fresher and tastier produce, exposure to new vegetables and ways of cooking, knowing exactly where their food comes from, learning how their food is grown (often by getting to visit the farm), and getting produce that is grown by sustainable and organic methods (even if the farmer cannot afford to get the actual USDA “Organic” certification).
Some people may wonder why it is important to know how your food is produced and where it comes from. One big reason is safety; think of all the reports we’ve had over the past year of different food items being “recalled” due to contamination (tomatoes, peanuts, pistachios, etc.). If you know where (and how) your food was produced, it is much easier to track contamination if it happens.
To find a CSA in your area, go to http://www.localharvest.org/csa/
Interested in starting a Farm to Work program at your place of employment? Check out https://sustainablefoodcenter.org/farmtowork/
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