Foods, Health and Disease, Uncategorized

The Most Toxic Food In The World

Health and Wellness Associates

EHS – Telehealth

 

The Most Toxic Food in the World

farmsalmon

Fish are an important part of the ecosystem and the human diet. Unfortunately, overfishing has depleted many fish stocks, and the proposed solution — fish farming — is creating far more problems than it solves. Not only are fish farms polluting the aquatic environment and spreading disease to wild fish, farmed fish are also an inferior food source, in part by providing fewer healthy nutrients; and in part by containing more toxins, which readily accumulate in fat.

 

Farmed Salmon = Most Toxic Food in the World

Salmon is perhaps the most prominent example of how fish farming has led us astray. Food testing reveals farmed salmon is one of the most toxic foods in the world, having more in common with junk food than health food. Studies highlighting the seriousness of the problem include:

 

  • A global assessment of farmed salmon published in 2004, which found 13 persistent organic pollutants in the flesh of the fish. On average, polychlorinated biphenyl (PCB) concentrations in farmed salmon was eight times higher than in wild salmon, prompting the authors to conclude that “Risk analysis indicates that consumption of farmed Atlantic salmon may pose health risks that detract from the beneficial effects of fish consumption.”

 

The International Agency for Research on Cancer and the Environmental Protection Agency classify PCBs as probably carcinogenic.

 

According to the U.S. Centers for Disease Control and Prevention, PCBs elicit a significant number of health conditions in animal studies, including cancer, immunosuppression, neurotoxicity and reproductive and developmental toxicity.3 Disturbingly, research suggests contaminated fish is the most common source of PCB exposure, as the chemicals accumulate and build up in the fat tissue.4

 

  • A 2005 investigation5 by another group of scientists concluded even relatively infrequent consumption of farmed salmon may be harmful to your health thanks to the elevated dioxin levels in the fish.

 

  • Toxicology researcher Jerome Ruzzin, who has tested a number of different food groups sold in Norway for toxins, discovered farmed salmon contain five times more toxins than any other food tested. (In light of his own findings, Ruzzin has stopped eating farmed salmon.)

 

  • A 2011 study6 published in PLOS ONE found chronic consumption of farmed salmon caused insulin resistance, glucose intolerance and obesity in mice, thanks to the persistent organic pollutants (POPs) found in the fish.

 

According to the authors, “Our data indicate that intake of farmed salmon fillet contributes to several metabolic disorders linked to Type 2 diabetes and obesity, and suggest a role of POPs in these deleterious effects. Overall, these findings may participate to improve nutritional strategies for the prevention and therapy of insulin resistance.”

 

Researchers Warn Farmed Salmon May Contain Fire Retardant Chemicals

Now, researchers warn7,8 farmed Atlantic salmon sold in the U.S. and U.K. may also contain polybrominated diphenyl ethers (PBDEs), toxic POPs that have been restricted or banned in the U.S. and many European countries due to their toxic influence on child development.9 As reported by The Star,10 “[A] new study by the University of Pittsburgh has found evidence of PBDEs in food fed to farmed salmon — even in those in supposedly PBDE-free environments.”

 

PBDEs are a class of chemicals that for years were used as flame retardants, and while restrictions were placed on some of the chemicals in this class in 2004, they can still be found in older products — and in the environment. China, Thailand and Vietnam — three areas that process significant amounts of electronic waste — are known to have higher levels of PBDEs in the environment.

 

In more recent years, flame retardant pollution has raised serious concern, as these chemicals build up in the environment over time and are in many areas now found in both ground water and open waters.

 

Health risks associated with these chemicals, including PBDEs, include infertility, birth defects, neurodevelopmental delays,11 reduced IQ,12 hormone disruptions13 and cancer. In fact, flame retardant chemicals have been identified as one of 17 “high priority” chemical groups that should be avoided to reduce breast cancer.14,15

 

Toxic Fish Food Blamed for Farmed Salmon Toxicity

You’re probably familiar with the saying that “you are what you eat.” However, a key take-home message here is that “you are what your food eats.” In other words, whatever the animal you eat consumed, you consume also, which means you really need to know the source of the animals’ feed as well. In the case of farmed fish, toxins in the fish feed and environmental concentrations of the chemicals have been identified as the two primary culprits.

 

According to the authors, when the fish are raised in areas with high PBDE concentrations in the water, the feed becomes a relatively minor contributor. In PBDE-free waters, on the other hand, elevated concentrations of these toxins in the feed may be high enough to end up on your plate. As noted by lead author Carla Ng, assistant professor of civil and environmental engineering at the University of Pittsburgh’s Swanson School of Engineering:16

 

“Otherwise clean and well-regulated environments, contaminated feed can be thousands of times more significant than the location of the farm for determining the PBDE content of salmon fillets … The international food trade system is becoming increasingly global in nature and this applies to animal feed as well.

 

Fish farming operations may import their feed or feed ingredients from a number of countries, including those without advanced food safety regulations. The United States and much of Europe banned several PBDEs in 2004 because of environmental and public health concerns. PBDEs can act as endocrine disruptors and cause developmental effects. Children are particularly vulnerable.”

 

What Makes the Fish Feed so Toxic?

One of the main ingredients in farmed salmon feed is fatty fish such as eel, selected for their high protein and fat content. The problem is, many toxins readily bind to fat, and the fish feed industry is using fish deemed unfit for human consumption due to elevated toxicity. As you might expect, when the fish used in fish feed contain toxic levels of pollutants, they get incorporated into the feed pellets.

 

One significant source of fish for farmed salmon feed is the Baltic Sea, which is well-known for its elevated pollution levels. Nine industrialized countries dump their toxic waste into this closed body of water, which has rendered many Baltic Sea fish inedible. In Sweden, fish mongers are actually required to warn patrons about the potential toxicity of Baltic fish.

 

According to government recommendations, you should not eat fatty fish like herring more than once a week, and if you’re pregnant, fish from the Baltic should be avoided altogether. As mentioned by Ng, fish farms may also import their feed, or individual ingredients from other countries with lax regulations and significant pollution.

 

Toxic Manufacturing Processes Add to the Problem

Some of the toxicity also stems from the manufacturing process of the feed pellets. The fatty fish are first cooked, resulting in protein meal and oil. While the oil has high levels of dioxins and PCBs, a chemical called ethoxyquin is added to the protein powder as an “antioxidant,” which further adds to the toxicity of the final product. Ethoxyquin, developed as a pesticide by Monsanto in the 1950s, is one of the best kept secrets of the fish food industry — and one of the most toxic.

 

The use of ethoxyquin is strictly regulated on fruits, vegetables and in meat, but not in fish, because it was never intended for such use. Fish feed manufacturers never informed health authorities they were using this pesticide as a means to prevent the fats from oxidizing and going rancid, so its presence in farmed fish was never addressed. Disturbingly, testing reveals farmed fish can contain levels of ethoxyquin that are up to 20 times higher than the level allowed in fruits, vegetables and meats.

 

What’s more, the effects of this chemical on human health have never been established. The only research done on ethoxyquin and human health was a thesis by Victoria Bohne, a former researcher in Norway who discovered ethoxyquin can cross the blood-brain barrier and may have carcinogenic effects. Bohne was pressured to leave her research job after attempts were made to falsify and downplay her findings.

 

Environmental Pollution Is Also Affecting Wild Fish, Including Some Salmon

Salmon is one fish species looked to as an indicator of environmental conditions, and salmon have become increasingly toxic. While farmed salmon is by far the worst, even wild salmon can contain unwanted pollutants. In a study of salmon found in Puget Sound, researchers discovered 40 contaminants, including drugs, in the flesh of the fish.

 

Some of the drugs were found at levels known to interfere with growth, reproduction and behavior. No one knows exactly how this chemical cocktail affects the fish, especially as they are exposed in combination. In all, the study found 81 of 151 contaminants tested for in Puget Sound off the coast of Washington.

 

Aside from toxins already mentioned above, such as PCBs, PBDEs and other POPs, researchers have also found a long line of pesticides — including the long-banned DDT — at concerning levels in fish off the coast of California. And despite the Clean Water Act, enacted nearly 40 years ago, there are areas of the U.S. where the water is so contaminated with mercury that residents are warned to refrain from eating any locally caught fish.

 

Microplastic Pollution — Another Increasingly Common Seafood Hazard

The fish you eat may also come with a side order of microplastic,20 as 13 metric tons of plastic enter the waterways every year. Once consumed, microplastic particles tend to remain in the body and accumulate, becoming increasingly concentrated in the bodies of animals higher up the food chain.

 

Scientists are still unsure of the effect this may have on those who eat the fish, but common sense would suggest it might not be entirely harmless, considering the fact that microplastic fibers soak up toxins like a sponge, concentrating PCBs, flame retardant chemicals, pesticides and anything else found in the water.

 

Evidence also suggests these microscopic particles can cross cellular membranes, causing damage and inflammation inside the cell. According to a 2016 report21 by the British Department for Environment Food and Rural Affairs [DEFRA], microplastics have been found in a wide variety of sea creatures, from zooplankton to whales and everything in between.

 

According to this report, “microplastics are present in seafood sold for human consumption, including mussels in North Sea mussel farms and oysters from the Atlantic.” Eating six oysters could introduce about 50 plastic microbeads into your body and, according to DEFRA, this kind of contamination may indeed “pose a threat to food safety.” Other studies have found one-third of the fish caught in the English Channel contain microbeads, as do 83 percent of scampi sold in the U.K.22

 

Nutritional Differences Between Farmed and Wild Salmon

As mentioned at the beginning, farmed salmon is also nutritionally less desirable than wild, which actually ties in with its toxicity. One significant nutritional difference is the fat content. Wild salmon contains about 5 to 7 percent fat, whereas the farmed variety can contain anywhere from 14.5 to 34 percent.

 

This elevated fat content is a direct result of the processed high-fat feed that farmed salmon are given, and since they contain more fat, they also accumulate higher amounts of toxins. Even when raised in similarly contaminated conditions, farmed salmon will absorb more toxins than the wild fish because of this.

 

But farmed salmon doesn’t just contain more fat overall; another nutritional travesty is its radically skewed ratios of omega-3 to omega-6 fats.23 Half a fillet of wild Atlantic salmon contains about 3,996 milligrams (mg) of omega-3 and 341 mg of omega-6.24 Half a fillet of farmed salmon from the Atlantic contains just a bit more omega-3 — 4,961 mg — but an astounding 1,944 mg of omega-6;25 more than 5.5 times more than wild salmon.

 

While you need both omega-3 and omega-6 fats, the ratio between the two is important and should ideally be about 1-to-1. The standard American diet is already heavily skewed toward omega-6, thanks to the prevalence of processed foods, and with farmed salmon, that unhealthy imbalance is further magnified rather than corrected.

 

A Norwegian report on farmed fish feed ingredients26 talks about the negative impacts of the antinutritional factors of plant proteins and other additives in the feed. Some of the most common ingredients in farmed fish feed include soybeans, rapeseed/canola oil, sunflower meal and oil, corn gluten meal from corn grains, wheat gluten, pulses (dry, edible seeds of field peas and faba beans), palm oil, and peanut meal and oil — none of which are natural wild salmon foods.

 

However, as the Food and Agriculture Organization of the United Nations (FAO) explains,27 Atlantic farmed salmon feeds can also contain animal by-products from poultry, meat meal, blood and hydrolyzed feathers. Additives such as enzymes, crustacean products (to color the salmon flesh), vitamins and selenium are also added — and again, none these are ingredients that any wild salmon has ever encountered and all are about as far from a species-appropriate diet as you can get.

 

Salmon Farming Is Not a Green Solution

More than half of the fish Americans eat now comes from fish farms. Aquaculture promotes itself as a sustainable solution to overfishing, but when you consider it takes 1.5 to 8 kilograms (3.3 to 17.6 pounds) of wild fish to produce a single kilogram (2.2 pounds) of farmed salmon, you start to realize there are significant holes in that claim. In reality, the aquaculture industry is actually contributing heavily to the depletion of wild fish stocks rather than saving it.

 

A salmon farm can hold upward of 2 million salmon in a relatively small amount of space. As with land-based factory farms where animals are kept in crowded conditions, fish farms are plagued with diseases that spread rapidly among the stressed fish. Sea lice, pancreas disease and infectious salmon anemia virus have spread all across Norway, yet consumers have not been informed of these fish pandemics, and sale of diseased fish continues unabated.

 

To stave off disease-causing pests, a number of dangerous pesticides are used, including one known to have neurotoxic effects. Workers who apply this pesticide must wear full protective clothing, yet these chemicals are dumped right into open water, where it spreads with local currents.

 

The pesticides used have been shown to affect fish DNA, causing genetic effects. Estimates suggest about half of all farmed cod, for example, are deformed due to genetic mutations. What’s worse, female cod that escape from farms are known to mate with wild cod, spreading the genetic mutations and deformities into the wild population.

 

Genetically Modified Salmon May Hit US Grocers by 2019

It’s become quite clear that fish farms are not a viable solution to overfishing. If anything, they’re making matters worse, destroying the marine ecosystem at a far more rapid clip. Consumers also need to be aware that some farmed salmon may be genetically engineered (GE) to boot. AquaBounty salmon, engineered to grow twice as fast as typical farm-raised salmon, received U.S. Food and Drug Administration approval in November 2015, and could be on sale in the U.S. by 2019.

 

Crazy enough, the FDA is not regulating Aquabounty’s salmon as food. It chose to review it as a drug. All GE animals, it turns out, starting with this GE salmon, will be regulated under the new animal drug provisions of the Federal Food, Drug and Cosmetic Act, “because the recombinant DNA (rDNA) construct introduced into the animal meets the definition of a drug.” Yet the reason given for not requiring the fish to carry some form of GE label is that it’s nutritionally equivalent to conventional farm-raised Atlantic salmon.

 

The unnatural growth rate was achieved by inserting the DNA from two other fish, a growth-promoting gene from a Chinook salmon and a “promoter” gene from the eel-like ocean pout. This genetic tweaking results in fish with a chronic, continuous release of growth hormone. While a typical salmon might take up to 36 months to reach market size (and grow only in spurts during warm weather), AquaAdvantage GM salmon are ready for market in just 16 to 18 months.

 

The fish are being grown on land and have several other supposed safeguards in place to prevent both escape and breeding with wild populations but, in nature, nothing is foolproof. This became readily evident last year, when thousands of land-based Atlantic salmon escaped when the pens were broken asunder by a passing storm.

 

Are There Any Healthy Seafood Options Left?

So, what’s the answer? Unfortunately, the vast majority of fish — even when wild caught — is frequently too contaminated to eat on a frequent basis. Most major waterways in the world are contaminated with mercury, heavy metals, POPs and agricultural chemicals.

wildalaskansalmon.jpgWild Alaskan Salmon

This is why, as a general rule, I no longer recommend eating fish on a regular basis. There are exceptions, however. One is authentic wild-caught Alaskan salmon, the nutritional benefits of which I believe still outweigh any potential contamination. The risk of wild Alaskan salmon accumulating high amounts of mercury and other toxins is reduced because of its short life cycle, which is only about three years.

 

Alaskan salmon (not to be confused with Atlantic salmon) is not allowed to be farmed and is therefore always wild-caught. Canned salmon labeled “Alaskan salmon” is a less expensive alternative to salmon fillets. Remember that wild salmon is quite lean, so the fat marks — those white stripes you see in the meat — are on the thin side. If a fish is pale pink with wide fat marks, the salmon is likely farmed. Avoid Atlantic salmon, as salmon bearing this label are almost always farmed.

 

Another exception is smaller fish with short lifecycles, which also tend to be better alternatives in terms of fat content, such as sardines and anchovies. With their low contamination risk and higher nutritional value, they are a win-win alternative. Other good choices include herring and fish roe (caviar), which is full of important phospholipids that nourish your mitochondrial membranes.

 

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Foods, Uncategorized

Asparagus, Canadian Bacon, and Cheese Frittata: Low Carb

Health and Wellness Associates

EHS – Telehealth

 

Asparagus, Canadian Bacon, and Cheese Frittata: Low Carb

 

asparagusplyufritta

Ingredients

5 large eggs

4 tablespoons freshly grated Parmesan

2 tablespoons milk

1/4 teaspoon freshly grated lemon zest

1 teaspoon kosher salt

Freshly ground black pepper

1 tablespoon extra-virgin olive oil

4 ounces medium asparagus stalks (about 8), woody stems trimmed, cut into 1/2-inch pieces

4 medium slices Canadian bacon (about 2 ounces), coarsely chopped

 

Directions

Position an oven rack in the upper part of the oven and preheat the broiler. Whisk the eggs, 3 tablespoons of the cheese, the milk, lemon zest, salt, and pepper to taste together in a bowl.

 

Heat the olive oil in an 8-inch nonstick skillet over medium heat. Add the asparagus and Canadian bacon, and cook until the asparagus is crisp-tender, about 4 minutes. Reduce heat to low, pour the egg mixture into the skillet, stirring gently to distribute the fillings evenly. Cover, and cook until the bottom sets, but does not get too brown, about 9 minutes. Remove the cover, scatter the remaining 1 tablespoon of cheese over the surface. Run the frittata under the broiler until the top sets and browns slightly, about 1 minute. Set aside for about 5 minutes before unmolding. Slip the frittata out of the pan onto a cutting board, cut into wedges. Serve warm or room temperature.

 

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Foods, Uncategorized

Low Carb New York Ricotta Cheesecake

Health and Wellness Associates

EHS – Telehealth

 

Low Carb New York Ricotta Cheesecake

 ricottacheesecake.jpeg

Ingredients

24 ounces cream cheese, softened

1 cup extra-fine whole milk ricotta cheese (to refine, process in a food processor for 1 minute)

1/2 cup sour cream

1 1/2 cups sugar substitute (recommended: Splenda)

1/3 cup heavy cream

1 tablespoon no sugar added vanilla extract

1 tablespoon fresh lemon juice

2 eggs

3 egg yolks

 

Directions

Special equipment: 1 (8-inch) springform cake pan

 

Preheat oven to 400 degrees F.

 

Spray the springform pan with nonstick vegetable oil cooking spray. Set aside. In a shallow roasting pan big enough to fit the cake pan, pour about 1-inch of water and place it on the center rack of the oven to preheat.

 

In the bowl of an electric mixer, beat softened cream cheese, ricotta, sour cream and sugar substitute on low speed for about 1 minute until well blended.

 

In a separate bowl, using a wire whisk, mix heavy cream, vanilla, lemon juice, eggs, and egg yolks until blended.

 

Turn the mixer on medium speed, and slowly pour the egg mixture into the cream cheese mixture. Beat just until blended and then turn off; be careful not to over-whip.

 

Pour batter into the greased springform pan. Place pan into the heated water bath. Bake for 15 minutes, and then lower the oven temperature to 275 degrees F. Continue baking for 1 1/2 hours, or until top is light golden brown and cake is pulling away from the sides of the pan. Turn the oven off when finished cooking and leave the cake in the oven to cool for 3 more hours. (This will keep the cake nice and tall.) Then remove cake and refrigerate before serving. Serve chilled.

 

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Foods, Uncategorized

Salmon Cakes

Health and Wellness Associates

EHS – Telehealth

 

Salmon Cakes

 

salmoncake3s

Ingredients

2 strips bacon, cooked until crispy, crumbled, bacon fat reserved

1/4 cup chopped onion

1 egg

1/2 cup mayonnaise

2 teaspoons Dijon mustard

1/2 teaspoon sugar

1/2 lemon, zested

1 (14-ounce) can wild salmon, checked for large bones

1 baked or boiled russet potato, peeled, and fluffed with a fork

1/4 cup bread crumbs

2 tablespoons grated Parmesan

Freshly ground black pepper

1/2 cup vegetable oil

 

Directions

Watch how to make this recipe.

 

Heat 1 tablespoon of the reserved bacon fat in a small saute pan over low heat. Add the onions and cook until translucent. Cool the onions for a bit.

 

Mix the bacon, onion, egg, mayonnaise, mustard, sugar, and lemon zest in a bowl. Add the salmon and potato, mixing gently after each addition. Form the mixture into 12 small patties. In a shallow dish, combine the bread crumbs, Parmesan, and pepper, to taste. Coat the patties in the bread crumb topping. Heat 1/4 cup of the oil in a large saute pan over medium heat, and cook the salmon cakes in batches until golden, about 3 to 4 minutes per side. Add more oil, as necessary. Arrange on a serving platter and serve.

 

**  I personally do not use the potato, and I add Bay Seasoning.

 

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Health and Disease, Lifestyle, Uncategorized

Loneliness Kills!   Which puts a dent in your sex life!

Health and Wellness Associates

EHS – Telehealth

 

Loneliness Kills!   Which puts a dent in your sex life!

 

Loneliness is a public health risk in the U.S.

longevity-header.jpg

Research confirms that emotional isolation ranks as high as smoking when it comes to risk factors that can shorten your life.

This does not mean we are a nation of emotionally immature adults who need to be coddled.

On the contrary . . .

According to longevity expert Dr. Gary Small, our need for intimacy and socialization is hardwired into our brain. This makes the quantity and quality of your social connections crucial to your ability to enjoy a long life.DrSmall-brains.png

 

Long-Lasting Loneliness Doesn’t Just Make

You Sick — It Can Actually Kill You

 

John Cacioppo is a leading psychologist specializing in the study of loneliness. He reports that loneliness not only speeds up death in sick people, but also makes healthy people sick by putting them into a stressful fight-or-flight mode.

You might think that being lonely simply means you are depressed. To be clear, while loneliness can be a symptom of depression, they are not the same thing.

So what does “loneliness” really mean?

Well, experts in the field say loneliness is the state of being socially isolated and deprived of intimacy.

And now, researchers have linked chronic loneliness to numerous physical ailments.

 

Loneliness Is a Public Health Risk for Our Nation’s Seniors

As you might imagine, loneliness is a huge problem for America’s older population.

That’s because seniors so often lose connections with relatives, spouses, friends, neighbors, and co-workers.

I’m sure you’ve seen this happen in your own life as you grow older.

Statistics tell us women are lonelier than men, and the retired are lonelier than the employed.

An AARP loneliness study surveyed 3,012 Americans age 45 and older. They found that:

35% of adults 45 and up are lonely.

This means over 42.6 million older adult Americans suffer from chronic loneliness.

Those in poor health are more likely to be lonely.

Those with lower incomes are more likely to be lonely.

 

A Healthy Sex Life Increases Life Expectancy

As you’ll see in special reports, researchers have found that sexual activity causes the release of endorphins and other hormones. This results in additional relaxation and more restful sleep, which boosts brain health.

happy-couple.jpg

A healthy sex life not only improves mood — it also raises life expectancy.

 

One 10-year British longitudinal study found significantly lower mortality rates in men who had more frequent sexual relations.

 

Sexual feelings lead to the release of DHEA, a hormone that gradually declines after age 30. This hormone bolsters cardiac health, which could explain why more frequent sexual activity results in a longer lifespan.

 

And for those who are not currently sexually active, Dr. Small shares that simple physical expressions such as hugging can improve your brain and body health, and even reduce blood pressure.

 

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Rx to Wellness, Uncategorized

The Three Types of Supplements You Should Never Buy

Health and Wellness Associates

EHS – Telehealth

 

The three types of supplements you should never buy

An expert on vitamins tells us what to avoid.

vegetables in a capsule

Catherine Price is the author of Vitamania: How Vitamins Revolutionized the Way We Think About Food. The book is a habit-altering romp through the seemingly banal topic of vitamins.

 

Price got the idea for her book when her husband asked her the question, “What’s a vitamin?” and Price found that she didn’t have an answer. Vitamins, to spare you the suspense, are organic compounds that we tend to come across in food—and without which we would die. There are 13 human vitamins: A, C, D, E, K and seven B vitamins (thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12)). But if that was all Vitamania was about, it would have made for a short book. Instead Price explores how the discovery of vitamins has shaped our diet, and our perspective on health.

 

Although the book was published in 2015, it couldn’t feel more relevant today. From Gwyneth Paltrow to Alex Jones of Info Wars, it seems like everyone is promising that vitamins— and their creepy alter ego, supplements—can soothe what ails us. Supplements are now a multi-billion-dollar industry that many say will continue to grow. But we’re not getting any healthier. Last year, U.S. life expectancy declined for the first time since 1993. How did we become a vitamin and supplement obsessed society, and why isn’t that keeping us from getting sick?

 

Price has a few ideas—and a few warnings to keep in mind the next time you’re staring down an aisle of supplements.

 

The following Q&A has been edited for length and clarity.

 

How did vitamins become a dietary staple?

 

Vitamins have this healthy aura that feels mathematically precise. What do we really know about dosage?

The most definitive thing we know is how much you need not to die. I think some researchers would argue it’s more nuanced than that, but from a consumer perspective that’s really what it boils down to.

 

How does the Recommended Daily Allowance (RDA) that we see on labels fit into that?

The RDA is like the government trying to create a sweater that would fit 97 out of every 100 Americans. If you try to do that, you’d end up with a very large sweater that 97 out of 100 people could fit into. But that does not mean it’s the correct size for everyone. There’s 96 out of 100 people who could fit into a smaller sweater.

 

And, for the most part, the current recommendations are based on the highest recommendations from 1968. The FDA has not updated the recommendations that the daily values are based on. They’re supposed to be updated, but that’s probably going to get delayed until at least 2020.

 

For the next couple of years, when you look at the percent daily value for vitamins and minerals on the back of a food or a supplement, that is based off of very outdated recommendations. You shouldn’t be aiming for 100 percent.

 

How has the ability to make vitamins changed the American diet?

If it weren’t for synthetic vitamins, we would not be able to eat the way we today without getting horrible vitamin deficiencies. When were first able to synthesize vitamins in the 20s, 30s, and 40s, that really changed the kind of products that we were able to make. You had the processed food industry really start to take off, combined with this ability to put back nutrients that the processing had removed.

 

Breakfast cereal is one of the most egregious examples of this, because you’re essentially eating a multivitamin. They have vitamins incorporated into the dough, or, depending on what the vitamin is, some of them are actually sprayed on. It really is just like dust on top of your otherwise nutritionally vapid corn flake, and they call it a healthy start to your day.

 

What’s for breakfast? Vita-dusted corn flakes, anyone?

 

 

But is this necessarily a bad thing?

When you’ve got a houseplant and you know that it needs water to survive, you may pour a gallon of water on it thinking it will just use what it needs and the rest will just pour out of the bottom of the pot. But the houseplant’s roots can get rotten, or they could grow a fungus, or there could be some other harm that’s caused by the excess water.

 

People say Americans have the most expensive urine in the world, because we take all of these vitamins and it’s no problem—we’re just peeing them out. But a couple of years ago, a woman killed herself by drinking too much water. If you can kill yourself drinking water, that’s a warning that just because you need something in a certain amount doesn’t mean that you can keep taking it ad infinitum, or that it will do something good for you. It’s possible that we’re triggering diseases that take a long time to develop, but that are a result of being saturated with vitamins all of the time.

 

I think the poor feedback loop is also true for dietary supplements, which are not vitamins, because people take all sorts of crazy shit. There are more than 85,000 supplements on the market in America, and one may not do anything bad to you immediately. But it could be that you have a daily dietary supplement habit and over years some kind of side effect develops. And then 15 years later you have a health problem and you don’t know it’s because of this product you were taking.

 

A lot of people think regulations will protect us from dietary supplements. Is that true?

Supplements are regulated, but not in the way that you or I as consumers would ever think that they would be regulated. They’re regulated under The Dietary Supplement and Health Education Act, which the industry helped to get passed. The law forbade the FDA from requiring that supplement manufacturers have to prove that their products are safe or effective before selling them.

If you think about it, it’s totally nuts. You should have some assurance that what’s sold on the shelf as a health product isn’t going to hurt you, and ideally is going to do what it says it’s going to do.

 

Some products that are advertised as dietary supplements are clearly substances that the average consumer would think would be a food. Like, some teas are dietary supplements instead of a food. And the reason is because there was less regulation if it was a dietary supplement then if it was a food.

 

If you bought a loaf of bread and it turned out it was actually a dozen eggs inside the package you’d probably complain. But the equivalent can and does happen pretty frequently with dietary supplements. A consumer went to buy a multivitamin and the bottle had penne pasta in it, which is an extreme version of not being able to predict what you’ll get. But more often, pretty dangerous stuff is snuck into dietary supplements like illegal prescription drugs.

 

“And definitely stay clear of sexual enhancement, body building, and weight loss. Those are the three categories that are adulterated the most with truly dangerous substances.”

 

Is there any way to know what you’re getting?

It’s extremely difficult, if not impossible from a consumer’s perspective to know for sure what’s in their products. If you’re going to buy them, definitely do research on which brands have been tested, and stick with the bigger brands. And definitely stay clear of sexual enhancement, body building, and weight loss. Those are the three categories that are adulterated the most with truly dangerous substances.

 

Even with vitamins, there are issues where they put overages into the vitamins or more of a vitamin than they say is on the label. They want to make sure that by the time you buy it, it has the dose it says. But they’ve had issues where that’s resulted in there being too much vitamin A, which can be toxic.

 

The best I can say is go to one of several websites where they’re actually testing things. The best one, in my mind, is ConsumerLab.com, which requires a subscription. You get a really good breakdown of what the research is and what it does and doesn’t show, and has products pulled off the shelf that are tested—not paid for by industry.

 

But it’s kind of crazy that you have to send somebody to a subscription-based website to get a true answer as to whether or not the product that they just spent 50 dollars on actually is what it says it is.

 

Given that you have Type 1 diabetes, have you ever been tempted by supplements?

I never really did go down that route. But I have, as an experiment for the book, gone into a supplement shop and said, “I have diabetes, what can you give me?”

 

They aren’t supposed to give you advice, because that’s medical advice. But they always have a whole selection of these various herbs and concoctions that are supposed to be helpful for blood sugar, which is dangerous. If a supplement product makes your blood sugar go very low or interferes with any of your medication, you could die.

 

Some of these things probably do have an effect on your blood sugar, so it’s scary to think that there’s no scientific evidence of what dose does what. There’s no guarantee of concentration in what you’re buying. There’s no warning about how it can interact with anything.

 

If you have ever lived abroad for a while, one of the things I noticed is how less vitamin-obsessed people are overseas. Why do you think that is?

Something that we don’t recognize as consumers is how these 13 chemicals—and the way that they were marketed in the early part of the 20th century—completely revolutionized the way we think about food today.

 

They are miraculous because we need them to prevent diseases, but that was really taken advantage of by food marketers and the dietary supplement industry. Thy applied it to a much wider array of products—including not just pills, but also foods. I think you really start to see that in the 60s and the 70s with the natural food movement, and then when you fast forward to today you still see it in every single food trend that we have. It’s the way we think about food.

 

Michael Pollan (the author of Omnivore’s Dilemma) was the first person to really enunciate this in an eloquent way, but the reductionism that we use when we think about food is very remarkable and very, very, American. We don’t think, “is this bread delicious for my sandwich?” We think about how many nuts and seeds it has, and that flax seed has omega 3 fatty acids in it and omega 3 fatty acids are supposed to be healthy because they’re advertised on everything.

 

We basically break food down into components, and then we think about what effects those particular components are supposed to have on our health. We try to turn our meals into these nutritional math problems. And it leaves us so susceptible to things like the GOOP vitamins, or the idea that InfoWars is somehow going to be able to help our health.

 

Notice how this vintage Ovaltine label emphasizes that it’s a “protective” food with vitamins and other “essential” minerals.

 

Something else that blew my mind was the section about sourcing—where vitamins actually come from. Like the fact that Vitamin D often comes from the lanolin, or wool grease of Australian and New Zealand sheep, which is shipped to China, where it’s exposed to ultraviolet (UV) light, mimicking the process our skin uses to create vitamin D.

The main vitamin manufacturers didn’t really want to talk about where their production facilities are, but apart from like, a beta carotene manufacturer in Texas, there’s basically no vitamin manufacturing plants in America. When you say, “vitamin manufacturing” people think of the pills, and obviously, there’s thousands of places making vitamins in the states and hundreds of thousands around the world. But I’m talking about the raw ingredients for the pills and those are coming from other places in the world, particularly China.

 

Going back to what we were talking about before where it would be impossible for Americans to eat the way that we do without the help of synthetic vitamins, it’s interesting as a thought experiment to ask yourself, if someone really wanted to do a particularly clever kind of war against us, they could cut off or somehow adulterate the supply of synthetic vitamins coming in. It would probably take a while for people to figure out those diseases because we don’t see them very often.

 

What do you wish the public knew about vitamins?

The first question people often ask me is, “should I take a multivitamin?”

 

And I have no idea if you should take a multivitamin, I don’t know what your diet is like, I don’t know what medical conditions you have.

 

People want you to say yes or no, like it’s totally always a waste of time or its going to add years to your life. In reality, there’s cases where people probably should take a multivitamin, and there’s situations where someone is eating a lot of cereal and they’re essentially eating a multivitamin every day. They don’t need to take a multivitamin, but they could benefit by eating fewer processed foods. We want black and white answers, and there aren’t any. We have to learn to be more comfortable with nuance.

 

And you really should not be thinking about your food in terms of the numbers, or percent of vitamins and minerals that they have—because that information itself is wrong. When you recognize as a consumer that even the information on the package is not reliable, then you really have to rethink your approach towards eating and come at it at a more holistic way. Just ask, does this food naturally contain a lot of vitamins and minerals? Ok, then that’s probably a good way to get my vitamins and minerals. I’m not going to obsess about the particular number of milligrams that it has. I’m just going to eat the orange, or the red pepper.

 

I think the bottom line is it just points out that nutrition is not a math problem. At least not a math problem that we can solve at this point.

 

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Health and Disease, Rx to Wellness, Uncategorized

Are You Really Convinced That Vaccines Are Safe

Health and Wellness Associates

EHS-Telehealth  

 

Are You Really Convinced That Vaccines Are Safe

coffin

 

If you’re convinced that vaccines are safe, you’re not listening to the people who’ve lost a child after a round of vaccines was administered. The U.S. government set up a special court to hear vaccine injury cases, with reparation for select victims but no accountability for vaccine makers. If you’re new to learning about vaccine risk, check out LearnTheRisk.org, ChildhoodShots.com and TheWorldMercuryProject, three of many places where the truth is being told.

 

As the truth comes forth, will you laugh in the faces of the victims who have been vaccine damaged? Sudden infant death syndrome, seizures, allergies, brain swelling, skin conditions, eating disorders and neurological development issues are all sad consequences of failed vaccine policy in the U.S. and around the world. Every vaccine on the market today, no matter what its intended use, will burden a body, especially small bodies with lower blood volume and weight.

 

Vaccines use adjuvants to inflame the immune system and force it to respond to pathogens. The most popular adjuvant used in vaccines are aluminum salts. As Dr. Chris Exley demonstrates, after a vaccine is administered, immune-responsive cells quickly travel to the injection site and load up their cytoplasm with the antigen and aluminum salts from the vaccine. The immune-responsive cells then travel throughout the body, taking aluminum cations to unpredictable places, including the brain. When the vesicles undergo acidification, they will dissolve the enclosed aluminum salt. Biologically reactive A13+ aluminum cations rupture the membrane, entering the cell cytoplasm and causing cell death.

This is the first problem with vaccines; the aluminum that augments an immune response is traveling throughout the body and causing cell death, inflammation, and aluminum toxicity throughout the person. If you’re convinced vaccines are safe, you don’t understand the toxicity of compounding aluminum cations at the cellular level and the potential damage that occurs to the brain and immune system when aluminum-based vaccines are injected.

 

Vaccines use preservatives. One of the preservatives in some vaccines is a form of inorganic mercury called thimerosal. Researchers have studied thimerosal exposure on mammalian brains. While thimerosal clears from the brain quicker than organic forms of mercury, it also concentrates there more rapidly, leading to harmful exposure amounts. A laboratory investigation of GlaxoSmithKline’s Flulaval flu vaccine found mercury at 51 ppm, or 25,000 times the legal maximum for drinking water regulated by the EPA. Mercury is one of the worst preservatives to directly inject into the body, bypassing the gastrointestinal filters, microbiome, and the gut wall. When this vaccine is recommended for pregnant women, is the fetus protected? Absolutely not. The developing infant can be poisoned for life due to the slightest exposure to mercury in the womb. If you’re convinced vaccines are safe, you do not understand the toxicity of mercury or the dangers of putting a brain-damaging element into the muscles and bloodstream without normal body filtration.

 

Texas researcher Dawn Richardson led a study at an Austin morgue investigating cases of sudden infant death syndrome. They found high concentrations of SIDS deaths at 2, 4, and 6 months, the same time the pediatricians schedule multiple vaccine doses for vulnerable infants. Will there be an investigation to see if these statistics replicate at morgues across the country? If so, is SIDS just a vague term to cover up the deaths of babies who are the victims of failed vaccine policy.

 

Even though polio vaccines are advertised as saving lives, the sad truth is that polio vaccines are causing deadly paralysis in the Middle East. Thirty-three children were crippled after receiving the polio vaccine in Syria. Despite the announcement in August 2017, the United Nations Children’s Fund (UNICEF) called on more polio vaccines to stop what the vaccines started. If you are convinced vaccines are safe, don’t realize that an unpredictable number of children are sacrificed just so the remaining children can supposedly be “protected.”

 

Did you know a consortium of vaccines contain attenuated live viruses that can potentially revert back to infectious form, sickening the vaccine recipient with the disease the vaccine was supposed to prevent? Did you know that these viruses can shed for up to a month or longer, spreading to others, especially the immune-compromised? Viral shedding is a real issue caused by vaccines, especially in people who are malnourished from the start. If you’re convinced vaccines are safe, you don’t know how vaccines can cause the disease to form in the recipient and spread it to the most vulnerable among us.

 

This information is the tip of the iceberg. For more research, check out Vaccines.News.

 

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Health and Disease, Uncategorized

Your Brain is at Risk with Certain Foods and Cosmetics

Health and Wellness Associates

EHS – Telehealth

 

Your Brain is at Risk with Certain Foods and Cosmetics

titaniumdioxide

Millions of tons of titanium dioxide are produced globally each year. It adds whiteness and brightness to products and also helps them resist discoloration. Titanium dioxide also reflects ultraviolet (UV) light, which is why it’s often used as an ingredient in sunscreens.

 

Most titanium dioxide (close to 70 percent) is used as a pigment in paints, but it’s also added to cosmetics, toothpastes, pharmaceuticals, paper and food.

 

Titanium dioxide is generally considered to be a relatively inert, safe material, but an increasing number of products are now using titanium dioxide nanoparticles, and that may change everything.

 

Nanoparticles are ultramicroscopic in size, making them able to readily penetrate your skin and travel to underlying blood vessels and your bloodstream.

 

Evidence suggests that some nanoparticles may induce toxic effects in your brain and cause nerve damage, and some may also be carcinogenic.

 

The International Agency for Research on Cancer (IARC) classifies titanium dioxide as a Group 2B carcinogen, which means it’s “possibly carcinogenic to humans.” This was based on an animal study showing inhaling high concentrations of titanium dioxide dust may lead to lung cancer.

brain

Is Titanium Dioxide in Foods Dangerous?

Candies, sweets and chewing gum have been found to contain the highest levels of titanium dioxide. White powdered doughnuts, candies and gums with hard shells, products with white icing and even bread, mayonnaise, yogurt and other dairy products may contain titanium dioxide.

 

As such, one analysis of exposure to titanium dioxide through foods found children receive the highest exposure levels (two to four times more than adults) because it’s so commonly added to sweets.1 Only a “limited number” of the products tested in one study listed titanium dioxide on the label.2

 

The U.S. Food and Drug Administration actually allows manufacturers to use up to 1 percent food-grade titanium dioxide without declaring it on labels.3

 

It should be noted that many titanium particles used in food products are not nanoparticles (defined as smaller than 100 nanometers in diameter). However, some are.

 

According to research published in Environmental Science and Technology, up to 36 percent of the titanium dioxide found in nearly 90 food products was of the nanoparticle variety.4

 

It’s unclear what health risks may be linked to ingestion of titanium dioxide nanoparticles, but research suggests there’s cause for concern.

 

One animal study published in Cancer Research, for instance, found titanium dioxide nanoparticles may induce clastogenicity (causing breaks in chromosomes), genotoxicity, oxidative DNA damage and inflammation.

 

The researchers suggested they may be a cause of cancer or genetic disorders and concluded:5

 

“These results have been observed after only 5 days of treatment via drinking water, and in multiple organs suggesting a systemic effect …

 

We also showed that in utero exposure to TiO2 NPs [titanium dioxide nanoparticles] results in an increased frequency in DNA deletions in the fetus.

 

… These data suggest that we should be concerned about a potential risk of cancer or genetic disorders especially for people occupationally exposed to high concentrations of TiO2 NPs

 

…[A]nd that it might be prudent to limit ingestion of TiO2 NPs through nonessential drug additives, food colors etc.”

 

Titanium Dioxide Nanoparticles May Harm Your Brain

The use of nanoparticles is increasing rapidly, and titanium dioxide nanoparticles are the second most produced engineered nanomaterial in the world.6

 

Its usage in consumer products has outpaced the research into its safety, such that humans are being repeatedly exposed before we know the consequences. What is known, however, is that titanium dioxide nanoparticles are capable of moving from your lungs or gastrointestinal tract to other organs.7

 

Further, animal studies indicate significant accumulation of nanoparticles in the brain, while toxicity studies have shown the particles have negative effects on brain cell viability and function.8

 

One recent study even showed titanium dioxide nanoparticles induced “an increase in reactive oxygen species generation, and a decrease in mitochondrial membrane potential, suggesting mitochondrial damage.”

 

The researchers believe exposure to the particles may lead to neurological dysfunction.9 Specifically, the nanoparticles were found to harm astrocyte cells, which help regulate serotonin, dopamine and other neurotransmitters.

 

High levels of exposure (100 parts per million) killed two-thirds of such brain cells within one day. It also harmed the cells’ mitochondria, which may ultimately lead to cell death.

 

Oxidative Stress and Mitochondrial Damage

The study also revealed that astrocyte cells that weren’t killed were left damaged; they became unable to absorb glutamate, a neurotransmitter, such that it accumulated outside the cell, which may be implicated in Alzheimer’s and Parkinson’s diseases.10

 

Other research also suggests titanium dioxide nanoparticles may have hidden brain risks. For instance:

 

Prenatal exposure to titanium dioxide nanoparticles may result in alteration to the cerebral cortex, olfactory bulb and brain regions intimately related to dopamine systems of offspring mice.11

Exposure to titanium dioxide nanoparticles may alter oxidative and inflammatory responses as well as the renin-angiotensin system in the brain (which plays a role in cardiovascular health, including hypertension, and aging), thereby modulating brain function.12

Titanium dioxide nanoparticles (TiO2 NPs) induce strong oxidative stress and mitochondrial damage in glial cells in your brain. According to research published in Free Radical Biology & Medicine:13

“TiO2 NPs can enter directly into the brain through the olfactory bulb and can be deposited in the hippocampus region …

 

TiO2 NPs … produced morphological changes, damage of mitochondria, and an increase in mitochondrial membrane potential, indicating toxicity.”

 

What About Titanium Dioxide Nanoparticles in Personal Care Products?

Titanium dioxide nanoparticles are found most often in personal care products such as toothpaste, sunscreen and, to a lesser extent, shampoos, deodorants, and shaving creams. As with food, use of these nanoparticles in personal care products is on the rise.

 

In 2005, about 1,300 metric tons were used in personal care products, but this had increased to 5,000 metric tons by 2010 and is expected to continue increasing until at least 2025.14

 

Although most studies suggest titanium dioxide does not penetrate human skin, even in nanoparticle form, one study found that the nanoparticles could possibly penetrate the outer layer of skin depending on the particle coating and skin (with or without hair).15

 

As further reported in Environmental Science and Toxicology:16

 

“The only FDA-stipulated limitation for sunscreens is that the TiO2 concentration be less than 25%. Most have a lower concentration, between 2% and 15%.

 

With the wide prevalence of sunscreen use and the lack of a distinction between TiO2 nanomaterials and larger-sized particles, the general public is being exposed to nanomaterials of which they are largely ignorant.”

 

Environmental Risks Are Unknown

Also concerning is what happens when all of the nanoparticles in personal care products (and excreted after they’re consumed in your food) are washed down the drain and flushed down the toilet. Study author Paul Westerhoff, a professor in the School of Sustainable Engineering and The Built Environment at Arizona State University and Senior Sustainability Scientist to the Global Institute of Sustainability, told Nanowerk:17

 

“… [W]e can expect the percentage of TiO2 [titanium dioxide] that is produced in or near the nano range to increase. TiO2 nanomaterials in foods, consumer products, and household products are discharged as feces/urine, washed off of surfaces, or disposed of to sewage that enters wastewater treatment plants.

 

While these plants capture most of the TiO2, nanoparticles measuring between 4 and 30 nm were still found in the treated effluent. These nanomaterials are then released to surface waters, where they can interact with living organisms.”

 

Tips for Avoiding Titanium Dioxide Nanoparticles

Titanium dioxide nanoparticles are ubiquitous in processed foods, so the best way to avoid them is to eat real food. To avoid these particles in your toothpaste, consider making your own out of coconut oil. As for sunscreen, the other major source, first realize that titanium dioxide (and zinc oxide) is a top choice for sun protection (and doesn’t carry the same risks as hormone-disrupting sunscreen chemical oxybenzone).

 

To be on the safe side, however, look for non-nanoparticle titanium dioxide that is tested and guaranteed to be non-nano. Further, minimize your sunscreen use as much as possible, using it only when you’ll be in the sun for extended periods and the use of clothing to cover-up or going into the shade aren’t options.

 

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Health and Disease, Uncategorized

Monsanto may soon face “FLOOD” of lawsuits from cancer victims of Roundup herbicide

Health and Wellness Associates

EHS – Telehealth

 

Monsanto may soon face “FLOOD” of lawsuits from cancer victims of Roundup herbicide

 

 

monsantolawsuits.jpg

Monsanto, the maker of the world’s most popular weed killer Roundup, could soon be facing an unrelenting flood of lawsuits from people who got cancer from their product.

On Tuesday, a federal judge decided to allow three expert witnesses to give their testimony pertaining to Roundup’s carcinogenicity. U.S. District Judge Vince Chhabria ruled that the three experts could testify, and he even went so far as to say that their opinions were not “junk science.” The judge will be residing over more than 400 of the lawsuits against Monsanto.

In his opinion, Chhabria wrote: “So long as an opinion is premised on reliable scientific principles, it should not be excluded by the trial judge; instead the weaknesses in an unpersuasive expert opinion can be exposed at trial, through cross-examination or testimony by opposing experts.”

The firm is currently defending itself in a trial with 46-year-old Dwayne Johnson, who says he became ill with non-Hodgkin’s lymphoma after he used Roundup for more than two years in his role as a school groundskeeper in California. The dying man is just the first in a list of around 4,000 people with similar lawsuits.

Johnson’s lawyer, Timothy Litzenburg, and Monsanto have agreed not to talk to the media until a jury is in place, but as the representative of hundreds of other victims, he has spoken in the past about the direct link between the rise in Roundup use and the spike in non-Hodgkin’s lymphoma.

Another of his clients, 68-year-old coffee bean farmer Christine Sheppard, likened Monsanto’s antics to those of the tobacco industry. She said: “They hid reports linking its weed killer to cancer.” She’s suing them because she’d like to see the product banned and removed from store shelves so others won’t have to suffer like she did.

 

Monsanto knew that Roundup caused cancer and sold it anyway

It’s important to note that this case is not only about Roundup causing cancer but also the fact that Monsanto has long known these products can be deadly and went out of its way to hide it.

The EPA has helped them by ignoring data illustrating the link between non-Hodgkin’s lymphoma and glyphosate. The Scientific Advisory Panel found that they threw out studies that shed the products in a negative light, including one that showed farmers who were exposed to the chemical had a 27 to 50 percent higher risk of cancer than control groups.

Should the jury side with Johnson in his case, Monsanto can expect to be flooded with similar lawsuits, with thousands of plaintiffs waiting to see what happens. According to investigative journalist Carey Gillam, the litigation could potentially go on for decades and cost billions of dollars to Monsanto and its new owner, Bayer.

Not surprisingly, Monsanto Vice President Scott Partridge said that the opinions of the experts Judge Chhabria is allowing to testify are “shaky.” He says that “robust” evidence proves glyphosate has “absolutely no” connection to cancer. He’s repeated the lie so often that he might even be starting to believe it.

The real question now is whether or not it will hold up in court. Monsanto doesn’t shy away from using tactics like fabricating and manipulating data, discrediting scientists and other experts who are brave enough to tell the world how dangerous their products are, and mounting deceitful PR campaigns designed to pull the wool over the public’s eyes.

An attorney for the plaintiffs in the upcoming lawsuits, Michael Baum, expressed relief that the judge resisted Monsanto’s efforts to get the suits thrown out, adding that he was looking forward to getting his clients their day in court.

 

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Foods, Uncategorized

Good Ole Cottage Cheese

Health and WEllness Associates

EHS – Telehealth

 

Good Ole Cottage Cheese

cottage-cheese-with-flax-seeds-132295347-581b816c3df78cc2e85d90f8cottage cheese with flax seeds

 

Cottage cheese is a staple in many healthy eating plans. The dairy food provides benefits especially for people who are trying to lose weight or improve their health. But cottage cheese calorie count and nutrition can vary depending on the type that you buy.

 

Cottage Cheese Calories and Nutrition Facts

Many healthy eaters who include cottage cheese in their meals buy the 2 percent low-fat variety. This version provides enough fat for flavor but not as much as the regular variety. So how do the fat and calorie count compare across the different varieties of cottage cheese?

 

Skim/nonfat cottage cheese: 80 calories per half cup serving, 0 grams fat, 0 grams saturated fat

1% cottage cheese: 90 calories, 1.5 grams fat, 1 gram saturated fat

2% cottage cheese: 90 calories per half cup serving, 2.5 grams fat, 1.5 grams saturated fat

4% (regular) cottage cheese: 110 calories per half cup serving, 5 grams fat, 3 grams saturated fat

Keep in mind that a single serving of this dairy product is just four ounces or a half cup. At mealtime, it is very easy to scoop much more than that onto your plate. So be sure to account for your full portion size if you are counting calories.

Cottage cheese is low in sugar and an excellent source of phosphorus, calcium, riboflavin, and vitamin B12.

However, the dairy food is high in sodium. So if you are trying to cut back on salt, this might not be the best choice for you. Some brands, however, make low sodium or no salt added versions of cottage cheese that contain less sodium.

 

Nutrition and Health Benefits of Cottage Cheese

Many healthy eaters consume cottage cheese because of the relatively low-calorie count.

Bodybuilders often choose cottage cheese as a snack or as part of a meal because it is a quick and convenient source of protein. A single serving provides over 15 grams of the muscle-building nutrient.

Cottage cheese is also a low carb food. The carbohydrate count for a single serving is just over 4 grams or 16 calories from carbohydrates. If you don’t eat any toppings on your cottage cheese this food makes it easy to keep your carb count low.

 

Lastly, cottage cheese is easy to incorporate into a meal and needs no special preparation to enjoy. For that reason, many dieters include it in their meal plans. The food is easy to carry, simple to eat if you are on-the-go, and pairs well with other healthy, diet-friendly foods like fruits and vegetables.

 

What’s the Difference Between Large and Small Curd?

When you buy cottage cheese, you can choose between different fat contents, but you can also choose from different curd sizes. Curds are the thick lumps in the food. There is no real nutritional difference between small curd or large curd (sometimes called “chunk style’) cottage cheese. The difference is simply a result of the way the cheese is made.

 

Choosing and Storing Cottage Cheese

After you buy cottage cheese, make sure to keep it refrigerated and tightly sealed.

It is a perishable food so it is best to consume cottage cheese before the expiration date on the package. Shelf life can depend on how the food was manufactured. Except for dry cottage cheese (that has no liquid part), this food does not freeze well.

 

Healthy Ways to Include Cottage Cheese in Your Diet

Cottage cheese is great plain, but you can also pair it with other foods to make a complete meal. Try any of these ideas.

Add a side of savory vegetables like broccoli or radishes for a healthy lunch or snack

Top with fruit such as blueberries, raspberries, strawberries or melon to satisfy your sweet tooth

Sprinkle with nuts such as almonds or walnuts, or with seeds such as flax seeds for crunch and flavor

Make a cottage cheese dessert by mixing in dark chocolate chips or cocoa nibs.

 

Cottage cheese calories are a good source of energy and the dairy product can be a good addition to your diet, especially when you pair it with other healthy foods. Get creative and try new flavors to keep this food on your meal plan.

 

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