Category: Food

New Lunchables… Progress Not Perfection

Posted on by gliffen

As a subscriber to Today’s Dietitian I received a press release recently from Kraft Foods announcing the expansion of their “Wholesome Product Line” of Oscar Mayer Lunchables. According to the article the new varieties include:

Chicken Strips made with 100% white meat chicken and Chicken + American Sub Sandwich which features rotisserie seasoned chicken and bread made with 8g of whole grain. Both products are good sources of protein and calcium and join the Lunchables with water roster introduced last year that offers quality meats, cheeses and spring water. (Lunchables Fact Sheet)

I’d read about this far when I rolled my eyes, annoyed that my subscription to a trade magazine makes me a target for this kind of propaganda. Then I thought I ought to take a closer look at the products before dismissing them completely. Generally speaking, I try to steer clients away from highly processed, packaged foods when possible and stick with a more whole foods approach. However, I also like the mantra “progress not perfection” so I need to know what to tell the client who is very clearly going to buy her kids Lunchables and merely wants to know if these new ones are better than their forebears. So, I read on.

The short answer to this imaginary client question is: yes. However, I discovered the press release doesn’t include the remainder of items in these conveniently packaged meals such as the crispy rice treat or Nilla Wafers and Kool-Aid Fun Fizz Tropical Punch Drink Drop (not sure what those are but without the addition of vitamin C to make parents think it’s a good thing I suspect no one would place them in the “health food” category). But I guess we shouldn’t be so picky, after all we are now getting a water beverage option, 8 grams of whole grain (though this is a tricky spin since we are really concerned about the amount of FIBER not the amount of whole grain…this label claim is typically a marker for a food being hawked as “healthy” that really isn’t), a full serving of fruit, and supposedly better quality chicken in at least two of these offerings – all for $3.49. What’s wrong with that?

(Sigh.) The dilemma I face is that as much as I want to be pragmatic and to work with clients “where they are,” (and I actually do this quite well) it is really difficult for me to embrace foods like Lunchables, even if they have evolved as a slightly better product from a pure nutrient content perspective. It gets back to my own broader nutritional view. The reality is that Lunchables aren’t likely to ever fit a predominantly “whole foods approach” to eating (and I don’t mean the famous upscale grocery chain – just food in its simplest form without a bunch of additives to prolong the time it spends on a shelf) even with the bottle of water and Mandarin oranges.

Kraft Foods is merely responding to a vocal part of the market clamoring for healthier, yet convenient foods to feed kids. They are in the business of selling food and we want cheap food that we don’t have to spend much time preparing. (Yes, I know that the simple, whole foods I promote can be easily and inexpensively prepared at home, but this requires time and skills, whether it’s nutritious or not, and in case you haven’t noticed, Home Economics is a dying art – if not already dead.) But here’s the thing, if we want convenient and cheap food (and it’s clear we do) then we will not shed the lengthy ingredient lists of foods like Lunchables any time soon.

Though the improvements to Lunchables don’t satisfy those of us yearning for short, easy-to-decipher ingredient lists using only stuff we’d find in a home kitchen, and there is probably still plenty of added salt, sugar and fat to entice the kiddos to chomp these down and beg for more, these latest changes do represent progress. Manufacturers like Kraft are making efforts to offer foods lower in sodium, fat and calories and ultimately this is a good thing. I view foods like microwavable meals and Lunchables as symptoms of larger cultural issues related to food – it’s production, distribution, how we view it, how we eat it, and the importance we attach to it. Ultimately what I’d like to see amounts to a cultural revolution and such a thing isn’t likely to come about from anything industry initiates…after all, the food industry is driven by us (at least in part).

So what’s a dietitian interested in a more “whole foods approach” to eating to do?

“Be the change you want to see in the world.” – Mahatma Ghandi

I cook and I teach others who want to cook. I minimize the highly processed and packaged foods I buy and eat, and I encourage others to do the same, but I’m not a zealot about it. Not everyone is ready for a major overhaul of their eating (whether they need it or not). I can help most by being knowledgeable, compassionate, and realistic – and hopefully, a good role model. I don’t think I need to embrace products like yuppified Lunchables, but I do need to recognize that the changes I want to see aren’t likely to happen quickly. I must adhere to my mantra and accept progress without perfection, at least for the moment.

“Is Dairy Really Bad?”

Posted on by gliffen

When I entered the hockey locker room to get ready for our first practice of the season last night I was greeted by a teammate who wanted to know if dairy was really “that bad” for her. Knowing this player’s husband likes to read about nutrition and “experiment on himself” using various approaches he investigates, I suspected this was his latest dietary discovery. In my usual way I replied that dairy is not necessarily “really bad” for everyone, though I know there are many who believe it’s a dietary evil.

Turns out her husband is reading The China Study by T. Colin Campbell. According to Campbell dairy protein (along with all other animal protein) is at the root of many of our culture’s ills, particularly cancer and ironically, osteoporosis. It’s been a while since I began reading Campbell’s book (and quite frankly I never finished it) so I didn’t remember the details aside from a clear pro-vegan agenda in the book. I skimmed the osteoporosis section my teammate had just read in alarm, and was reminded of one of the things I didn’t like about the book. Campbell uses studies that support plant-based diets to back up his own theories related to animal protein.

I think it’s important to remember that a plant-based diet does not have to be vegan or any kind of vegetarian diet it just needs to include more plant foods like veggies, fruit, legumes, nuts, and grains (preferably whole grains) than animal foods. Campbell is absolutely right that there is a plethora of research to support this approach to eating for excellent health and disease prevention but when he extends that to say we must shun all animal protein he loses me (and many other nutrition professionals).

However, let me be clear on this, I’m no fan of the highly politicized nutrition guidelines that favor various big industries, including dairy. I don’t believe dairy foods are required for good health (bone or overall) and the various plant sources of dairy are loaded with other important nutrients and phytonutrients that offer huge rewards both at the time of consumption and as protection against future health issues. Knowing that Marion Nestle (author of Food Politics) is a fairly objective resource for food information I referred back to her book What to Eat to read her thoughts on the subjects of calcium and dairy foods.

Nestle also does not believe dairy foods are a requirement for good health or strong bones (and makes the point that cows don’t drink milk after calfhood yet manage to grow bones that support 800 pounds or more of weight in adulthood – by eating grass!). Part of the confusion regarding the role of calcium in bone health is that it needs to be appropriately balanced with several other key nutrients to assess individual needs with any certainty. There are also several lifestyle factors that significantly impact bone health such as physical activity, smoking, and alcohol consumption.

The fact that milk happens to provide potassium, vitamin D (fortified), magnesium and lactose that promote calcium retention is a good thing. Unfortunately it also contains protein and phosphorus that promote calcium excretion. Like Campbell, Nestle points out that cultures with high rates of osteoporosis do eat the most dairy but she also reminds us that people in these countries are less active, smoke more and drink an excessive amount of soft drinks and alcohol (not to mention the excessive amount of sodium in their diets – another factor that promotes calcium losses) so their disease rates may have little to do with any particular food or drink.

As for the overall “evils of dairy” I agree with Marion Nestle’s take on the dairy debates:

…the current state of the science is that if milk does increase health risks, these have to be small. I think the science also suggests that if milk does have health benefits, these too are small. Milk is just a food. There is nothing special about it. Cow’s milk is not necessary and it is not perfect (at least not for humans). But cow’s milk also is not a poison…. You do not have to drink milk to be healthy, but if you like drinking it you can do so and stay healthy.

–        Marion Nestle, What to Eat (Northpoint Press, 2006)

Spinach, Burgers, Peanut Butter, Eggs…What Next?

Posted on by gliffen

I am troubled by the number of current news headlines related to not only the massive egg recall due to salmonella outbreaks but several other food recalls as well. Note I am troubled, not surprised. I recently read Paul Roberts’ disturbing book The End of Food (as uplifting as the title suggests) in which he writes about both the past and future of our industrialized food system. As you can imagine the future is a big question mark but he predicts increases in evidence that our food system is not only unsustainable but seriously broken – unsafe.

Normally I read such gloom and doom prophesies with skepticism, knowing such travesties could happen but that doesn’t necessarily mean they will happen. I try to stay positive, focusing on the evidence of change I see all over the country in terms of re-establishing local and regional food systems via the growth in farmers markets, CSAs, small farm cooperatives, and even home gardens. I find hope in the fact that people with varied political views have watched films like Food, Inc. and have made changes or are at least thinking about changes they can make in their food buying habits.

I am not convinced however, that we really grasp the trouble we are in right now in terms of our food system. The fact that eggs from one or two large farms can sicken so many people across a huge swath of the country is one thing, the fact that we don’t know how it started or what to do about it is quite another.

I’m tired of the onus of responsibility for not getting sick being on us, the eaters. If I want to eat my eggs cooked over medium or my burgers medium rare then it’s my fault if I get sick.  I’m also tired of reading that companies are so generously volunteering to recall tainted foods given they don’t have to do so according to current laws. So we should give them a badge of honor for making some effort to take back defective products? What is wrong with this picture?

So, this is a rant. I don’t have the answers – just more questions. I believe the local food movement is important but I still rely on our industrialized food system for foods I either can’t get locally or can’t afford at the “true cost” of those foods. I struggle with the fact that I need to change my personal eating habits to save the world, knowing that my habits alone won’t do the job. I already eat way less meat than the average American, lots of plant foods including organic, locally or regionally grown varieties, and aim for more whole than processed and packaged foods. Despite what the optimists advocate, all of this clearly isn’t enough.

Don’t get me wrong – these practices do keep me healthy and feeling good most of the time and that is part of my reason for making these choices. But I don’t have any illusions I am saving the planet or helping to feed any of the billion or so “food insecure” people worldwide. One thing I do know is that we all need to get angry and then, more importantly, take some kind of action. As the cost of food rises, as it will most certainly continue to do with rising oil costs rippling throughout the food production and distribution chain, we must demand it be safe. How this will happen will be an ongoing source of debate I’m sure.

Meanwhile, I will continue to be optimistic and do my small part to support alternatives to the current food system and think about the famous Betty Reese quote “If you think you’re too small to be effective, you have never been in bed with a mosquito.”

The Raw Milk Conundrum

Posted on by gliffen

I’ve been watching the raw milk debates heat up in recent years and finally decided to dive into the topic for this blog. I spent several hours poring over articles, research abstracts and reviews of research, government statistics for food borne illness, and more, in an effort to give a balanced perspective on the subject. The fact that there are so many issues involved with raw milk including public health/safety, consumer freedom, current food production and distribution systems, and nutritional quality, makes this a very messy issue to tackle in a diplomatic way. People who have opinions on the topic are passionate. After all of my research I remain somewhere in the middle of the debate, so in theory anyway, I hope to present my thoughts based on my research and observations as objectively as possible.

First, as a health care provider in an often EXTEMELY litigious culture, when asked about raw milk by clients I need to think about liability. It may be true that a small number of deaths each year from food borne illnesses are attributed to raw milk but statistics represent real people. I don’t want my clients (or anyone else’s for that matter) to get sick or die because I told them to drink raw milk. Now a farmer who has fed her family raw milk for years with no ill effects may not give this a second thought, but then her kids aren’t likely to sue her if things go badly.

As a dietitian passionate about the benefits of a diet based on whole foods, raw milk poses more of a challenge. In concept I like the idea of drinking milk straight from the cow in its natural, unadulterated state and have enjoyed raw milk, yogurt and cheese at different times from local sources. But the pasteurization of milk is an example of processing that can benefit both consumers and manufacturers in our industrialized food system. Pasteurization does kill some (though not all) of the potentially dangerous microorganisms in milk (benefits to milk drinker) and it extends the shelf life of the milk (benefit to milk manufacturer and all involved in the supply chain). Realistically, these benefits go both ways in that “safer” milk may mean fewer law suits and longer shelf life helps keep cost of milk down.

Nutritionally speaking, it is true that some naturally occurring nutrients in raw milk are destroyed by pasteurization, though the degree to which this happens varies with the process used (simple pasteurization, ultra heat methods, etc.). There may be more beneficial fatty acids, special proteins that help us absorb or use folic acid (folate binding proteins), and beneficial bacteria (probiotics) in raw vs. pasteurized milk, however extensive research in this area is lacking.

Also, raw milk is not the only source of these nutrients and probiotics. So, from a nutritional perspective, at this point there just is not enough objective evidence to convince me that the benefits of drinking raw milk outweigh the risks, at least for the general population. I’m thinking in particular about high risk groups like kids, elderly, and people with compromised immune systems who are most likely to get really sick or die from the pathogens that may be found in raw milk.

Of course there are many other foods we eat knowing there are risks involved but we either really like the way these foods taste, don’t realize there are risks, or believe the health benefits outweigh the risk of illness. I’m thinking raw sushi, sprouts, lettuce, and let’s not forget the food that probably sickens (and kills) the most people every year, ground beef. In fact this is where the consumer freedom arguments kick in and cries of nanny-ism abound. We live in a dangerous world and take risks all the time. At what point must the government step in and protect us from ourselves? (No answers for this one, just laying it out there.)

In fact it is this aspect of the debate that probably gets me fired up the most. I can’t help thinking that while government agencies fret about raw milk, the largest outbreaks of food borne illness in recent years are linked to hamburgers, eggs, chicken, peanut butter, and various vegetable crops tainted by pathogens spread by animal matter. I think about the fact that contaminated ground beef cannot be tracked to its source due to current laws and food industry practices, yet thousands are sickened by this food every year. Just over a month ago (June 2010) there was a recall affecting nearly 40,000 pounds of ground beef from manufacturing plants in New York and California.

Meanwhile, according to the CDC “from 1998 to May 2005, raw milk or raw milk products have been implicated in 45 food borne illness outbreaks in the United States, accounting for more than 1,000 cases of illness (CDC, unpublished data, 2007).” To further put this into perspective, according to data supporting a recent bill proposed by Senator Jon Tester (D-Mont) to improve the meat inspection and tracking process:

Roughly 73,000 Americans are sickened annually by E. coli, 2,000 are hospitalized and 60 are killed, according to the Centers for Disease Control and Prevention. Medical costs associated with E. coli exceed $405 million a year.

So, on one hand people are clamoring for a better system to make our food supply safer on the heels of numerous outbreaks of food borne illnesses (most would admit this is a good thing – unless you own a meat packing plant), while other people want the government to stay out of their business and let them drink raw milk (knowing there are higher risks of contamination by food borne pathogens). What’s the government to do?

Finally, while I agree that changing our food system to foster more localized food production and distribution, including better care for its animals, could be safer in terms of sanitation and ultimately decrease contamination risks. At the very least this type of system would make it easier to track problems and affect fewer people when pathogens do contaminate a food. But here’s the reality: our entire food system isn’t going to change overnight. In the meantime, allowing the sale and distribution of raw milk is tricky. Currently 25 or so states have some kind of legal raw milk sales, though some are just for animal feed and not human consumption. However, I worry that if we encourage raw milk consumption on a larger scale, big agribusiness will be lured into the fray to cash in on this current food trend, just as it has with organic and “natural” foods. I suspect such a transition would not help small farmers.

To wrap this up, professionally I don’t recommend raw milk. There may be nutritional benefits to raw vs. pasteurized milk (in fact I suspect there are and we will learn more with further research on the topic) but right now the evidence of nutritional superiority isn’t compelling enough to balance the risk of contamination, especially for vulnerable people (kids, elderly, sick, etc.). As for the consumer freedom part of the issue I think if raw milk is legal then people can weigh their own risks just as they do with other adventurous eating habits like raw sprouts, sushi, and of course, burgers.

Fresh Raspberries…Yum!

Posted on by gliffen

For those of you who have never picked and eaten a fresh berry, I recommend adding this to your lifetime “bucket list.” There is nothing like freshly picked berries. And, as a bonus, when you pick them yourself you get the really ripe, sweet ones that are too delicate to make it to the grocery store or even a farmers market.

This week Dave discovered the huge patch of bushes in the backyard of our new rental house is filled with red raspberries. Cursory glances back at this area of the yard this spring led us to think they were blackberry bushes – considered a nuisance here in Washington since they grow wild all over the state. To our delight we now have a private stash of the most incredible red berries and have been plucking the choicest ripe ones from the backyard for breakfast and dessert all week!

We usually venture out to breakfast one morning of the weekend – kind of a leisurely way to start the day. This morning we decided to stay home and make a breakfast to feature our fresh raspberries. We have both shied away from pancake and waffle type breakfasts for a while, since they just don’t seem to stick with us, especially if we are doing something active for the day. Then, while we were in Burlington, Vermont recently Dave had some really hearty, tasty oatmeal pancakes at this fantastic restaurant that was a member of the Vermont Fresh Network (an organization that links farmers, chefs and eaters so the restaurants feature a variety of locally sourced, delicious whole foods). The pancakes were not only outstanding but held up during our very busy day.

So, this morning I decided to play with a waffle recipe and used quick oats, whole wheat pastry flour, unbleached white flour and walnuts to make them hearty. I used buttermilk and cinnamon for additional flavor too. All I can say is WOW. Topped with the fresh raspberries, Greek-style yogurt and real maple syrup these were by far the best waffles I’ve ever made. I kept thinking anyone who thinks healthy food doesn’t taste good isn’t doing it right.

For the record, raspberries are a nutritional powerhouse. With only 60 calories in a cup and 8 grams of fiber they are filling and one of the best calorie bargains in the fruit world! In addition to lots of vitamin C, some B vitamins and important minerals, raspberries boast quite a complement of phytonutrients including powerful antioxidants and other compounds with anti-cancer properties. The good news is that although the vitamin C, riboflavin and folate may be reduced with freezing your extra fresh berries, the plethora of special plant compounds are not affected by freezing.

Above is the photo Dave took (adding a sprig of fresh mint) before we headed to the back deck to enjoy our incredible morning feast. Here is my recipe for any of you who want to try a hearty waffle recipe (that I suspect can be easily altered to make pancakes as well). For those of you with blood sugar issues who have sworn off pancakes and waffles to start your day, and miss them – these are worth a try.

Beyond Broccoli’s Oatmeal Waffles

1 ½ cups flour (1 cup unbleached white, ½ cup whole wheat pastry)

1 cup quick cooking oats

1 tablespoon baking powder

½ teaspoon cinnamon

¼ teaspoon sea salt

2 eggs, beaten

1 ½ cups buttermilk (or 1 cup buttermilk + ½ cup water)

6 tablespoons organic canola oil

2 tablespoons brown sugar

¼ cup (or so) chopped walnuts

(spray canola oil for the waffle pan if needed)

  • Mix dry ingredients in medium size bowl and wet ingredients plus the sugar in a small bowl. Add the wet to the dry mixture and mix until just combined – try not to over mix.
  • These are very hearty so you may want to make the waffles smaller than usual.
  • Leftover waffles make great lunch or snack spread with almond or peanut butter and a drizzle of honey.

Ingredient notes:

You can add 1 tablespoon of vinegar to one cup of any kind of milk if you don’t have buttermilk then just use an additional ½ cup of water. I bought a half pint of buttermilk and added the ½ cup water.

If you don’t have quick cooking oats you can quickly pulse rolled oats in a food processor, blender or coffee grinder.

I used some unbleached white flour to make sure the waffles weren’t too dense however, if you prefer dense and hearty baked goods you could easily just use whole wheat pastry flour and oats and skip the white flour.

“One Munchkin Please”

Posted on by gliffen

I just returned from a whirlwind trip to the east coast to see family and friends. While in New England I visited a Dunkin’ Donuts, the chain that provided me with my first restaurant-type job back in high school. During my “Dunk’s” days I learned to love coffee and hate donuts. So here I was, 30 years later, curious about whether or not I’d enjoy a glazed chocolate Dunkin’ Munchkin, once a favorite of mine. When I asked for one chocolate Munchkin however, I was told they did not sell just one – I had to buy a minimum of four.

Now I’m not sure which is worse – the fact that I was not able to purchase just one Dunkin’ Munchkin or that everyone I told the story to thought I was crazy for asking! I pictured sitting at a European café with a pastry similar in size to a Munchkin, sipping a cappuccino or espresso, while here in the U.S. at a Dunkin’ Donuts I’m served a 16-ounce Styrofoam cup of coffee and a pile of Munchkins – all to be consumed in the car. Hmmm.

For the record, one chocolate Dunkin’ Munchkin has 60 calories and three grams of fat (1.5 g of it saturated). Since I already planned to order a 290-calorie egg white and veggie flatbread breakfast sandwich with a better balance of nutrients to sustain me until lunchtime, I thought one little Munchkin would be an acceptable “treat” with a total of just 350 calories to start my day. Not terrible for an on-the-go breakfast while traveling. I definitely didn’t need an additional 240 calories (from 4 Munchkins) as a breakfast “side dish” of sorts. But this is the world we live in. More is better, cheaper and often the only option, at least when it comes to junk food.

Well, I did order four Munchkins (my husband was kind enough to eat the other three…who says chivalry is dead?). And, I discovered I hadn’t missed a thing during my three decades away from donuts of the Dunkin’ variety. I also realized as I related this story to several friends and relatives during our travels that everyone else thought I was a freak for making such a ridiculous request. I guess I should be grateful for yet another indicator of job security as a dietitian, but somehow the whole experience just left me frustrated.

Successful Snacking

Posted on by gliffen

The headline “7 Habits of Highly Successful Snackers” from RealSimple.com caught my attention today. I chuckled at the reference to self-help guru Franklin Covey’s famous work (though “7 habits of highly annoying people” makes me laugh harder) then decided to share my take on tips for successful snacking.

I often lament the way our culture intertwines junk food and snacks as well as how the phrase “healthy snacks” conjures images of a plain apple or celery sticks dipped in low fat dressing or some other “diet food.” Now don’t get me wrong, a crisp juicy apple plucked from a tree or a bin at an autumn farmer’s market is something to be savored. Conversely, a wax-coated mealy apple in the spring or summer taken along because it’s “healthy” fits into my doomed-to-fail-diet category.  The truth is, good snacking habits can really help you manage your weight (and health) and improve your overall diet.

  1. Ditch the idea that snacking is just for kids. The word ‘snack’ sounds like the word ‘sneak’ and too often adults are embarrassed to admit they need one. While the strategy of eating several mini meals throughout the day rather than three squares appeals to some busy people, it’s not always practical. A well-timed, quick and nutritious (but tasty) snack can help you eat less at mealtime and feel more energetic throughout the day.
  2. Save the bars for times you can’t get real food. The idea of jamming nutrients into a bar that you can stick in your pocket, purse, car or desk drawer is great. Bars beat the heck out of going too long without eating and getting crabby, distracted or arriving ravenous at your next meal. But bars aren’t magic – no matter how many vitamins, minerals, phytonutrients, amino acids, or other alluring ingredients they contain. Also, we get used to a certain volume of food each day so a bar may pack as many (or more) calories as a banana spread with peanut butter but not be as satisfying or keep you sated for as long.
  3. Mix your macronutrients. A combo of carbohydrates (preferably high fiber choices like veggies, fruit, whole grain crackers or bread), protein, and “good fats” (nuts, seeds or butters made from them, avocados) makes snacks taste good and keeps you satisfied longer. Some foods like nuts, beans (hummus, edamame, bean salsa) and yogurt already combine protein, carbs and fat so these can be good, easy snacks all by themselves or good companions for veggies and fruit.
  4. Use snacks to eat more veggies and fruit – an make them delicious. You know there are many benefits to eating more plant foods. You also know that knowledge alone doesn’t change your habits. Piling on veggies (or fruit) at meals is great but isn’t always an option. Plus, snacks are a more realistic way to reach the ideal 9-11 servings (a serving is 1 cup raw or 1/2 cup cooked) each day. Turns out there are many delicious snack ideas for fruits and veggies – just Google “fun” or “delicious” fruit and vegetables and you’ll find pages of ideas.
  5. Don’t just drink your snacks. Your brain doesn’t recognize calories you drink the way it registers calories you chew. Even if a liquid snack is filling when you drink it, it may not stave off hunger pangs later the way an equal number of calories from food does. If drinking your snacks fits your schedule, lifestyle, budget, and taste buds but doesn’t stick with you long enough try drinking half your usual amount and supplement your beverage with a handful of nuts, a piece of fruit or something you need to chew.
  6. Timing is everything. Sometimes concerns about weight and health make us lose sight of the bigger picture – food is fuel. If you are busy and/or active throughout the day, that is when you need food most. People who eat more of their calories earlier in the day have an easier time managing their weight. Also, if you eat before your blood sugar dips you may prevent mood swings and improve concentration.
  7. Manage your expectations. Our quest for perfection can lead to all-or-nothing thinking…especially when it comes to changing dietary habits for health. One of my favorite mantras is “progress not perfection.” Sometimes hunger strikes when you’re not prepared, your next meal is hours away and your snack choices are less than ideal. Make the best choice you can – sometimes this means eating less than usual amounts of a suboptimal food and that is okay. As you learn and practice new skills related to better snacking you may make choices that don’t work or don’t taste good to you. Relax – that is part of learning something new. The more you practice the better you’ll get and the easier healthy, satisfying snacking will be!

Food Memories – From Elk Droppings to Bacon

Posted on by gliffen

I recently said goodbye to my sweet black Lab Abbey. After 12 years of companionship and bonding I’m left with many wonderful memories. The part that strikes me now is how many of these memories relate to food. There is no question that food, in addition to being necessary for survival, is part of the human social experience shared in many celebrations or for comfort. Abbey taught me that domesticated dogs also understand eating goes beyond survival. There is no doubt in my mind that Abbey’s tail wagged as vigorously for a piece of bacon when her belly was full as she did when she was hungry. Food definitely went beyond mere sustenance for Abbey, just as it does for most of us.

I suppose those familiar with Labradors aren’t surprised that food memories are part of our history together, even though Abbey wasn’t a “typical Lab” when it came to food. She would leave food in her bowl once sated, didn’t care much for raw meat bones, and “asked permission” before touching human food – even if it was right next to her nose (like when she rode shotgun in the car and I was snacking on something interesting in the driver’s seat). Don’t get me wrong, Abbey LOVED food she just wasn’t obsessed with it in a stereotypical-Labrador way (unless it was restricted that is). She did eat elk and horse droppings with zeal and when we pulled up to the drive-through window at the bank she would salivate waiting for the little dog treats that magically appeared in the plastic tube.

Since I didn’t really feed Abbey “people food” when she was a puppy she wasn’t much of a beggar at the table, at least until we met Dave. I think it’s safe to say that part of Dave and Abbey’s bond was forged with food. He liked how excited she got when he’d slip something yummy to her from the table and I suspect she welcomed something other than kibble. If Dave was in the kitchen Abbey was very attentive and I recall times Dave ordered meals at a restaurant with Abbey in mind, especially if we were on a road trip or celebrating a special occasion (ribs and lamb chops were among their favorites).

Food became more of a focus for Abbey during the past few years as she aged and her mobility decreased. I guess even dogs eat out of boredom. Last fall after a surgery when I was instructed to cut her usual food portions by 25% so she wouldn’t gain weight, Abbey transformed into the food-crazed dog of Labrador lore for a while. Every crinkle of a package or whiff of food cooking got her full attention (even if it was just me in the kitchen). During that time Dave created a game with Abbey that led her to accept raw carrots as treats – a trick that unfortunately lost its allure once she went back to full portions of food. (Of course I felt awful when her 2-week post surgery check-up revealed she’d lost six pounds!) Once she went back to “normal” unrestricted eating she returned to the atypical Lab who would leave food in her bowl.

I am grateful for so many memories of Abbey – many that don’t include food such as playing outdoors, road trips and camping. But I also appreciate that we (including Dave) shared a love of one of life’s most basic needs – and pleasures, food.

Aflatoxin – The Peanut Butter Scare Lives On

Posted on by gliffen

I have been asked many times over the years about the safety of peanut butter due to aflatoxin, a carcinogen that is produced by a mold that can grow on peanuts. After a bit of digging I came up with some information that may be helpful.

First, aflatoxin is a naturally-occurring toxin that can contaminate a variety of common crops including cereals (such as corn and wheat), oil seeds (including peanuts), spices and tree nuts. It is also found in the milk of animals given contaminated feed. This toxic substance can contaminate crops before harvest and during storage. Crops with prolonged exposure to a hot, humid environment or that are damaged due to stressful growing conditions such as drought are more susceptible to aflatoxin contamination.

Aflatoxin can cause a number of liver problems including liver cancer and aflatoxicosis is influenced by age, sex, nutritional status, and health as well as both the level and duration of exposure to the toxin. The FDA has established safe levels of aflatoxin for both human food (20 parts per billion) and animal feed (up to 300 ppb) and both peanuts and products made from them are tested regularly. According to the USDA website no cases of aflatoxicosis have been reported in the U.S. – only in third world countries.

Interestingly, some research shows that eating are regular diet that includes apiaceous vegetables such as carrots, celery, parsnips, parsley (and a number of herbs and spices) can decrease the carcinogenic effects of aflatoxin. Good news for the “ants in a log” fans (celery stuffed with peanut butter and raisins)! There is also research that demonstrates chlorophyll (a green pigment that occurs in plants and algae) can reduce the absorption of aflatoxin in humans. http://www.news-medical.net/news/20091230/Chlorophyll-and-chlorophyllin-effective-in-limiting-aflatoxin-absorption-in-humans.aspx?page=2

According the Dr. Andrew Weil’s website the Consumers Union investigated aflatoxin levels in several brands of peanut butter sold in the U.S. (early 2000’s?) and found the major brands such as Peter Pan, Jif and Skippy had less than the fresh peanut butter sold in health food stores. I have also seen recommendations not to purchase bulk grains, nuts and seeds to avoid the possibility of contamination though there is no proof the bulk varieties pose a problem.

In general, keeping nuts, nut butters, seeds, and grains that you don’t use quickly in the refrigerator or freezer may be a good practice to prevent the hot, moist environments that favor aflatoxin growth. Other advice includes: avoid eating nuts that look moldy, discolored or shriveled – perhaps an obvious choice for most of us. The recommendation to choose only major brands of peanut butter is conservative but may put anxious parents at ease…though there are added sugars and trans fats to consider in some of these choices.

All things considered, I love peanut butter – and many of the other whole, nutritious foods that are susceptible to aflatoxin, and this new information is not enough to make me forego these foods. Given the amount of peanut butter the average American eats (especially kids) if this were truly a major public health issue I think we’d know about it beyond the random articles published in cyberspace.  I do keep all of my nuts, seeds and nut butters in the fridge or freezer (they stay fresher that way – aflatoxin or not) along with grains such as corn meal and whole wheat flour that I use in baking (mainly because I don’t bake often). I also eat a variety of vegetables and herbs and spices regularly – with carrots and all kinds of green stuff as staples in my diet, so I guess I’m covered if these plants actually do end up being protective. As always, I believe in balance.

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