Mama always said, "Eat your Vegetables"

“Green Eggs and Ham was the story of my life. I wouldn't eat a thing when I was a kid, but Dr. Seuss inspired me to try cauliflower.”
-Jim Carrey

Yesterday I discussed how only 56% of Americans are eating the recommended five daily servings of fruits and vegetables. I also discussed why it might not be a good idea to address this shortfall by drinking more fruit juice or eating more fruit. An apply a day (as they say) keeps the doctor away but five apples a day may add pounds to the waistline.

What Americans really need to do is eat more vegetables. Fruit gets great commercials and is so easily available but vegetables outperform fruit in many ways. I think of bananas for potassium (467 mg per medium size banana) but an artichoke has more (595 mg). And that's nothing compared to a cup of beet greens with 1309 mg of potassium. Did you know that a cup of cooked broccoli has more vitamin C than an orange (101.2 mg vs 95.8 mg)!

Here are some ideas from Rodale.com for including more vegetables in your diet:

1. Jazz them up with hummus, low-fat dip, or sauteed with spices
2. Carry a bag of baby carrots as a quick snack
3. Stock up at farmer's markets and ask their advice for cooking vegetables that are new to you
4. At meals, half of your plate should be filled with vegetables so you'll get 2 servings each at lunch and dinner. 
5. Enjoy veggie soup
6. Add veggies to items you cook like casseroles, pasta, (carrot) muffins, (zucchini) breads, etc
7. Wash and eat the skins of fruits and vegetables (Do they really need to add, except for bananas and pineapples?)
8. Frozen vegetables are very healthy and may be cheaper than fresh
9. My boss has started using a juice press to make vegetable drinks. My wife used to press wheat grass for her mother but it's an acquired taste (ick!)
10. Use more salsa!
11. When eating out, start with a salad instead of a calorie-ridden appetizer.
12. Try grilling vegetables on your BBQ.

Bottom Line

Vegetables can be fun. Try it!

(after trying a bite)
"Say!
I like green eggs and ham!
I do!! I like them, Sam-I-am!"
-Dr Seuss

Free Radicals

Sex is good, but not as good as fresh, sweet corn.
~Garrison Keillor

Free Radicals sounds like a leftist rallying cry, "Free the Radical 8". But inside the human body you don't want radicals roaming free. Radicals are atoms or molecules which lack one or more electrons which would complete atomic orbital shells. They grab an electron from some molecule in your body which then becomes a radical itself and grabs from someone else in a chain reaction until the process is halted by an antioxidant. An antioxidant can give away an electron and not become radicalized itself.

Free radicals are blamed for aging, DNA mutation and causing cancer. So some people think they'll be healthier taking massive doses of antioxidants. But the story is not so simple. Some radicals are needed - the immune system uses radicals to destroy infections and invaders. Overdosing on antioxidants could weaken your own self-defenses.

Many antioxidants you consume in a pill won't help. The body regulates its level of vitamin C and most of a massive intake will just pass through the body and be pissed away. You may have better luck with Vitamin E being stored in the body where it can do some good.

Natural sources of antioxidants include Carotenes and Flavonoids. Carotene gives carrots their orange color. Flavonoids give bright colors to other fruits and vegetables. At salad bars I now pick items of different colors to enrich my salad. This includes bright red beets which I would not normally eat but, hey, what else provides that unique color?

Bottom Line

If you eat a wide variety of fruits and vegetables in a rainbow of colors, your diet is naturally rich in thousands of antioxidants and you should not need to boost it.

Health Supplements

"Faith and prayer are the vitamins of the soul; man cannot live in health without them."

- Mahalia Jackson

The Centers for Disease Control and Prevention (CDC) recently reported that 53% of all Americans use dietary supplements such as multivitamins, minerals and herbs. Sadly the 27 billion dollar supplement industry is not regulated by the US Food and Drug Administration (FDA) so supplement makers are not required to prove safety or effectiveness.

While many people think supplements make up for a poor diet, most doctors say there is no substitute for a healthy lifestyle. Research has show that some daily vitamin supplements just pass through the body and are barely absorbed, if at all. The body is more likely to retain vitamins and minerals when eaten in real food. There is also evidence that the body benefits from nutrients like lycopene, quercetin and indoles that give fruit and vegetables their bright colors and are not found in supplements (yet). Other health professionals disagree and argue that a daily multi-vitamin can help with trace minerals that your eating habits do not cover.

Be doubly careful when using herbal supplements. Many come from foreign countries and might not contain what they claim or in the dosage they claim. Always consult with a doctor first because herbs (and even multi-vitamins) may block or enhance medicines that you taking. Also ask your doctor about a safe dose level because sometimes more of a good thing (like vitamin D) can be deadly.

Bottom Line

A recent survey of parents by the YMCA found that only 14% of kids eat at least five fruits and vegetables a day. Even though 89% of parents rate themselves good or excellent in providing a healthy home environment, about a third of children in the USA are overweight. Only 16% say their kids are playing outside daily.

Resources

12 Supplements to Avoid
http://www.consumerreports.org/health/natural-health/dietary-supplements/supplement-side-effects/index.htm

Vitamin D
http://perpetualpreparedness.blogspot.com/2010/05/vitamin-d.html

Healthy Foods
http://perpetualpreparedness.blogspot.com/2010/05/healthy-foods.html

Vitamin Pills: A False Hope?
http://www.nytimes.com/2009/02/17/health/17well.html?_r=1&8dpc

Please don't eat the polar bear

"Millions of Americans take vitamins safely every day, including me. Vitamins and mineral supplements taken in recommended doses are safe. It's the designer supplements that are worrisome."
- Dick Durbin, US Senator.  

Today I learned an odd bit of trivia - twice - from two different sources. The first source is the Teaching Company lecture series, Nutrition Made Clear. The other source is http://www.survivalblog.com/, Providing Crucial Fats and Oils in Your Diet. Apparently Polar Bear liver is dangerous. "A quarter-pound of polar bear liver contains about 2,250,000 units of vitamin A. That is roughly 450 times the recommended daily dose for an adult weighing 175 pounds.)" - survialblog.com. Eating more than a quarter ounce of polar bear liver per month can cause vitamin A poisoning.

Vitamin A, along with D, E and K, are fat soluble meaning they are absorbed into the body's fat and stay there until the body needs them. A massive overdose of these vitamins can be fatal. It's also dangerous to greatly exceed the Recommended Daily Allowance (RDA) every day (without a Dr's OK). The excess is stored in the body and may reach toxic levels over time.

So how about the water soluble vitamins like the B's and C? Everyone knows these are safe in large doses. Wrong. The lecture series Nutrition Made Clear tells the story of a gymnast who was given a massive dose of B6 for an energy boost. Unknown to the coach, a B6 overdose causes numbness in hands and/or feet (and can be fatal). The gymnast fell from the parallel bars and suffered a spinal injury that ended her career.

Vitamin C is popular in mega-doses to fight colds but there is little medical evidence that this is effective. At best C will end a cold sooner but not prevent it. Too much vitamin C can cause diarrhea, kidney stones, hot flashes, headache, insomnia and tiredness.

Bottom Line

I often hear people say, it's natural so it must be healthy. They forget belladonna is 100% natural but very deadly. So are some wild mushrooms and puffer fish. I would not want to eat Poison Ivy or inhale it.

Also you'll hear, "if a little is good, more is better" when it comes to minerals and vitamins. Here's a short list of vitamin overdose symptoms.

Vitamin A overdose:
Blurred vision, dizziness, ringing in the ears, headache, insomnia, irritability, apathy, stupor, skin rash, nausea, vomiting, diarrhea, hair loss, joint pain, menstrual irregularities, fatigue, liver damage, abnormal bone growth, damage to the nervous system.

D vitamin overdose:
Calcium deposits, deafness, nausea, fatigue, headache, loss of appetite, kidney stones, weak bones, hypertension, high cholesterol

E vitamin overdose:
Pulmonary embolism, hypertension, muscular weakness, severe fatigue, breast tenderness, slow wound healing

Niacin vitamin overdose:
Acute flushing, peptic ulcers, liver dysfunction, gout, faintness, dizziness, tingling of fingertips, arrhythmia's, hyperglycemia

B6 vitamin overdose:
Problems with sense of position and vibration, reduced tendon reflexes, numbness in hands and feet, problems walking, problems with memory, depression, headache and tiredness

C vitamin overdose:
Taking mega doses for too long may lead to scurvy when mega doses are discontinued, kidney stones, hot flashes, headache, insomnia and tiredness.

Calcium overdose:
Depresses nerve function, can cause drowsiness, calcium deposits, and kidney stones

Iron overdose:
Damages liver, heart, and pancreas

Zinc overdose:
Fixed facial expression, difficulty walking, slurred speech, hand tremor, involuntary laughter

Cobalt overdose:
Goiter, heart damage

Selenium overdose:
Nausea, vomiting, fatigue, irritability, loss of fingernails and toenail.

Vitamin D

"Faith and prayer are the vitamins of the soul; man cannot live in health without them." - Mahalia Jackson

Technically not a "vitamin," vitamin D is in a class by itself. Its metabolic product, calcitriol, is actually a hormone that targets over 2000 genes in the human body. Current research has implicated vitamin D deficiency as a major factor in the pathology of at least 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more.

Vitamin D's main function is to increase the flow of calcium into the bloodstream, by promoting absorption of calcium and phosphorus from food in the intestines, and reabsorption of calcium in the kidneys; enabling normal mineralization of bone. In children, vitamin D deficiency causes rickets, which results in skeletal deformities. In adults, vitamin D deficiency can lead to osteomalacia, which results in muscular weakness in addition to weak bones. Populations who may be at a high risk for vitamin D deficiencies include the elderly, obese individuals, exclusively breastfed infants, and those who have limited sun exposure.

Vitamin D3 is made in the skin in response to UVB ultraviolet light when the UV index is greater than 3. This occurs daily in the tropics, midday during last spring, summer, and early fall in temperate regions, and almost never within the arctic circles. It is nearly impossible to overdose on D through exposure to sunlight. In 10-30 minutes an equilibrium is reached and D breaks down in the skin just as fast as it's being created.

On the other hand it is possible to overdose on D via supplements. A sustained intake of 1250 micrograms/day (50,000 IU) can produce overt toxicity within months. The National Institute of Health has set a safe upper limit at 2000 IU/day.

In many countries, foods such as milk, yogurt, margarine, oil spreads, breakfast cereal, pastries, and bread are fortified with D vitamins. Fortified milk typically provides 100 IU per cup, or a quarter of the daily recommended intake for adults over age 50.

Natural sources of vitamin D include:

Fatty fish species like Herring, Catfish, Salmon, Mackerel, Sardines, Tuna, and Eel.
Fish liver oils, such as the famous cod liver oil. 1 Tablespoon (15 ml) provides 1,360 IU.
A whole egg, provides 20 IU
Beef liver, 3.5 oz cooked, provides 15 IU

Bottom Line

"Good studies have suggested that there is little to be gained by ingesting extra beta-carotene, vitamin C, vitamin E, folic acid, etc., but I think the data on vitamin D will hold up and we should all continue to follow the new information with great interest. I have seen many patients with chronic fatigue syndrome and fibromyalgia improve dramatically as they have begun taking 4,000 units of vitamin D3." - Bryan Arling, M.D. in USNews health column

[Note: do not exceed levels of 2000 IU per day without consulting a doctor first.]

http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind
http://www.vitamindcouncil.org/

Healthy Foods

If you like to talk to tomatoes
If a squash can make you smile
If you like to waltz with potatoes
Up and down the produce aisle...
Have we got a show for you!
- VeggieTales theme song

There are some studies that show multi-vitamins are less healthy than claimed. As one writer puts it – the carrot is more important than beta-carotene. Without the proper food context, supplemental vitamins may remain undigested and pass through the body without doing anything. Rather than relying upon health in a pill, it’s better to get your daily essential vitamins and minerals via a wise choice in the food you eat. To help with meal planning, Men’s Health Magazine has published The Most Nutritious Whole Foods for key supplements. The foods are listed in decreasing order of impact. Check out the full article for details since a single serving of some foods below will supply 1400% of what you need daily while others at the end of each list as little as 10% daily.

Vitamin A (good for eyesight and fighting viruses)
1 Cup of the following red/orange and dark green vegetables will provide at least a day’s worth of A. Raw carrots, spinach, sweet potato, turnip greens, winter squash, collard greens, cantaloupe.

B1 (Thiamin maintains energy, and helps the nerves, heart and muscles)
Sunflower seeds, Yellowfin tuna, black beans, Corn, Sesame seeds, Oatmeal, Asparagus, Brussels sprouts, Spinach, Pineapple

B6 (Involved in over 100 enzyme reactions including nerves & digestion of starch and sugar).
Banana, Chicken breast, Turkey, Cod, Potato, Avocado, Garlic, Red Pepper, Watermelon, Cauliflower

B12 (Develops blood and nerve cells and processes protein)
Clams, Duck liver, Oysters, Calf liver, Rainbow trout, Top sirloin, Skim yogurt, Milk, Lean ham, Eggs

C (Protection from colds & cancer, protects cells)
Broccoli, Brussels sprouts, Strawberries, Orange, Cantaloupe, Kiwi, Grapefruit

D (essential for calcium absorption)
Halibut, Mackerel, Salmon, Sardines, Oysters, Shrimp, Vit-D milk, Cod

E (Protects skin from UV rays)
Fortified cereal, sunflower seeds, peanut butter, almonds, olives, papays, sweet potato, spinach

Folate (Folic acid – prevents anemia, helps skin and nerves and bones)
Lentils, navy beans, beets, split peas, papaya, mustard greens, peanuts, flaxseeds, orange

Calcium (Essential for healthy bones and teeth)
Sesame seeds, Milk, Soymilk, Yogurt, Spinach, Cheese, Tofu

Iron (required for red blood cells)
Liver, soybeans, spinach, tofu, sesame seeds, kidney beans, venison, lima beans, beef, turkey

Magnesium (Helps muscles and nerves to relax, strengthens bones)
Salmon, Sunflower seeds, Sesame seeds, Prickly pear, Black beans, Almonds, Pinto beans, Brown rice, Scallops, Summer squash

Potassium (Stronger muscles, balances electrolytes, lowers risk of high blood pressure.)
Winter Squash, Avocado, Pinto beans, Lentils, Beets, Figs, Brussels sprouts, Cantaloupe, Banana, Tomato

Selenium (Protects cells from free radical damage, allows thyroid to produce hormones, and protects joints from inflammation.)
Wild oysters, Snapper, White tuna, Halibut, Shrimp, Turkey, Beef, Portobello mushrooms, Egg, Tofu

Zinc (Stabilizes metabolism and blood sugar, helps immune system when you're sick)
Beef, Lamb, Fortified cereals, Wheat germ, Venison, Sesame seeds, Pastrami, Green peas, Shrimp

Bottom Line

Looking over the list I notice that there are a few foods frequently mentioned:
Spinach and sesame seeds; also broccoli, beans, and Brussels sprouts. I definitely need to eat more vegetables.

A Healthy Body

“I went on a diet, swore off drinking and heavy eating, and in fourteen days I lost two weeks” - Joe E. Lewis

"In an emergency situation or during a natural disaster, it will be of the utmost importance that you maintain your body’s health and well being. This will allow you to have the necessary strength for any tasks that may need to be performed."

So begin the blog post, Long Term Food Storage - The Importance of Nutrition on StealthSurvival.blogspot.com. Since food loses vitamins and nutrients over time, any food in old cans in your food storage may be filling but not doing much for your overall health. In our food store we include a year’s supply of daily vitamin supplements just in case.

During a prolonged emergency your health is likely to decline. Stress, lack of sleep, unsanitary conditions, and inadequate food all take a toll on the body and your immune system. You’ll get tired faster and sick more easily. So it is very important to be in the best of health and fitness during the good times so you will have a health buffer or cushion against the bad times. Think of it as the Old Testament story of Pharaoh and the 7 good years followed by 7 lean years but applied to your own body.

Bottom Line

The secret to health is no secret:

• Eat “real” foods (i.e. limit snack and junk foods)
• Watch your calories. Despite diet wars over fats vs Carbs, science keeps returning to the discovery that calories matter.
• Exercise – just three minutes a day, seven minutes a week, will help according to a recent study, Want to get healthy? Exercise 7 minutes a week

Michael Pollan in his book, In Defense of Food: An Eater's Manifesto sums up a healthy diet as, "Eat food. Not too much. Mostly plants."

Vitamin Pills

(Dialog in the year 2173 from Woody Allen’s movie, Sleeper)
Dr. Melik: This morning for breakfast he requested something called "wheat germ, organic honey and tiger's milk."
Dr. Aragon: [chuckling] Oh, yes. Those are the charmed substances that some years ago were thought to contain life-preserving properties.
Dr. Melik: You mean there was no deep fat? No steak or cream pies or... hot fudge?
Dr. Aragon: Those were thought to be unhealthy... precisely the opposite of what we now know to be true.
Dr. Melik: Incredible.

Today about half of all adults use some form of dietary supplement, at a cost of $23 billion a year. A recent New York Times story, Vitamin Pills: A False Hope?, looks at clinical studies that have NOT found health benefits from vitamin supplements. In fact some studies show actual harm from megadoses of beta carotene (vitamin A) and folic acid (vitamin B9)

Last year, a study that tracked almost 15,000 male physicians for a decade reported no differences in cancer or heart disease rates among those using vitamins E and C compared with those taking a placebo. And in October, a study of 35,000 men dashed hopes that high doses of vitamin E and selenium could lower the risk of prostate...
“I’m puzzled why the public in general ignores the results of well-done trials,” said Dr. Eric Klein, national study coordinator for the prostate cancer trial and chairman of the Cleveland Clinic’s Glickman Urological and Kidney Institute. “The public’s belief in the benefits of vitamins and nutrients is not supported by the available scientific data.”

Bottom Line

A balanced diet typically provides an adequate level of nutrients and vitamins.

While people who eat lots of nutrient-rich fruits and vegetables have long been known to have lower rates of heart disease and cancer, it hasn’t been clear whether ingesting high doses of those same nutrients in pill form results in a similar benefit…

Scientists suspect that the benefits of a healthful diet come from eating the whole fruit or vegetable, not just the individual vitamins found in it. “There may not be a single component of broccoli or green leafy vegetables that is responsible for the health benefits,” Dr. Gann said. “Why are we taking a reductionist approach and plucking out one or two chemicals given in isolation?”