Spurlock vs. Naughton, Weighing In

Many of you have probably heard of or seen the 2004 documentary Supersize Me with Morgan Spurlock’s attempt to demonstrate the negative effects of fast food on our bodies. Using himself as a test subject, for 30 days he followed a McDonalds’ only diet. As a student studying nutrition at the time and recently breaking it off with McDonalds and similar venues, I was fascinated and somewhat pleased at the idea that this corporation was getting the criticism it deserved.

Recently, I watched the antithesis to this film, Fat Head in which Tom Naughton sets out to contradict every point Supersize Me demonstrated. Naughton consumed a diet almost completely consisting of fast food for 30 days, throwing caution to the wind when it came to saturated fat but limiting his caloric intake and increasing his exercise. At the end of a very entertaining tale, he actually lost weight, improved his cholesterol, and lowered his body fat. With the help of doctors, he attempted to dispel every formally held belief about health, fast food and most importantly, the obesity epidemic.

In an attempt to prove completely opposite points, both of these movies took extreme measures and each brings up several questions and points of criticism. Perhaps Naughton’s weight loss and improved blood markers are actually a result of exercise. We don’t have an idea of what his diet was like before, so maybe this was an improvement. Even though he lowered his cholesterol and weight, does this mean he is now healthy or do we need better assessments for measuring health?

As for Spurlock, does every obese person actually eat McDonalds everyday, all day long? Are McDonalds and fast-food corporations really the faces and culprits of obesity? For the sake of your attention, I won’t go on any longer, but with the constant contradictions of health news and conflicting studies, I can understand why it may make someone unsubscribe to the traditional principles of healthy eating.

The point is, there is a lot that we don’t know, but rest assured, there is a common formula for good health that won’t go out of style. Staying within a reasonable amount of calories and exercising, eating fresh, whole foods that are not ridiculously processed and staying close to things found in nature is a solid health approach that will not be contradicted by the latest research study. If it is, we should look at those studies with a more critical eye.

The obesity epidemic is a multifaceted problem and a perfect storm of genetics, environment, psychology, nutrition and exercise and focusing on only one aspect of the problem is not going to lead to a resolution. If you haven’t seen either film, I recommend them. They are funny, entertaining, and educational but should be taken with a grain of salt (pun intended).

Healthy Summer Grilling

So it’s that time a year when the weather is getting nice and the barbeque is calling your name. We always hear that one of the healthiest methods of cooking is grilling because it uses less fat than frying, but is it really any better for your health?

There are compounds that form when meat and fish are cooked, called heterocyclic aromatic amines (HCA or HAAs) and polycyclic aromatic hydrocarbons (PAH) that are related to an increase risk of cancer in humans. A study conducted in the late 70’s found more than 20 different HCAs in cooked foods. Several factors including the type of food, method of cooking and processing determines the amount of HCAs and PAHs that form.

Cooking meat, poultry, or fish at high temperatures (above 300 degrees F) or by pan-frying, grilling, or over an open flame increases the amount HCAs and PAHs. Particularly, the blackened crusty part that forms in charcoal grilling or the scraping of the pan used to make gravy form the most HCAs than other cooking methods.

Ways to reduce the amount of HCAs during cooking:

• Wrap the meat, poultry, or fish in aluminum foil to protect it from the heat
• If the meat is over an open flame, continually flip it over
• Scrape of the blackened charred portion from the meat and avoid using the drippings for gravy
• Using a microwave to cook the meat a little reduces the amount of time it needs to be exposed to heat
• Marinate the meat well so it won’t need as long to cook
• Add antioxidants during cooking that can reduce the formation of HCAs and PAHs such as garlic, rosemary, and sage and olive oil

Also remember to limit the amount of red and processed meat, including smoked meat. While strong associations have been found between meat consumption and cancer, especially colorectal cancer, further research is needed to establish exact guidelines for HCAs and PAHs and cancer risk.

For more information visit the National Cancer Institute

Got Calcium?

Recently, a friend of mine found out she is lactose intolerant and it made me start thinking about the astonishing number of people I know with this same condition. Lactase is the enzyme that breaks down the sugar lactose in dairy products and it is produced at birth when our bodies rely heavily on milk for nutrition.

This enzyme is thought to decline as we age and start relying on milk less. This decline can eventually lead to lactose intolerance in some people. Other possible causes of lactose intolerance are surgeries or illness of the small intestine that reduce this enzyme’s production. There is also a genetic component that leaves people without the ability to produce lactase.

For dairy lovers who rely on dairy as their main source of calcium, supplementation may be an alternative. But there are plenty of other foods you can eat with high levels of calcium. For the average adult, 19-50 years old, we need about 1000 mg of calcium a day.

The following foods are a good source of calcium and provide at least 10%-20% of the Recommended Daily Allowance (RDA).

Check out the USDA Nutrient Database for a more extensive list.

Many people even go undiagnosed with lactose intolerance for a long time. If you persistently experience any of the following symptoms 30 minutes to two hours after having dairy products, you may want to see a doctor and get tested: diarrhea, nausea, abdominal cramps, bloating, and gas.

Also, lactose intolerance has various degrees and effects people in different ways. Some people are able to handle a little bit of lactose in small doses. There are over the counter enzymes and drops that can aid in lactose digestion, but it’s not guaranteed to work on everyone.

Before swearing off dairy products all together, know that not all dairy products have the same amount of lactose and some may be better tolerated than others. You can experiment with different sources of dairy products. Hard cheeses like cheddar and Swiss don’t have a lot of lactose and may not induce symptoms. Yogurt can sometimes be tolerated because the bacteria can help produce the digestive enzyme lactase.

If you have a severe aversion to lactose, be aware of hidden sources such as cereals, instant soups, salad dressings, creamers, and even processed meats and certain medications.