The first time you hang out with a new friend, don't shove anything down their throat...

I understand that getting to know someone can be exciting, nerve-racking and also a bit daunting. I understand that people are naturally curious and that, aside from de/re-constructing something, asking questions feeds that curiosity. What I don't understand is why people feel the need to put their new friend, new neighbor or first date on the spotlight.
When you meet someone new, the command "So tell me about yourself" is akin to shoving the microphone down someone's throat. James Lipton would never ask a question like that so neither should anyone else.When you ask that type of all-encompassing question, what type of answer do you expect? I suppose the first words out of your victim's mouth will indeed give you clues to what they value. Do they talk about where they grew up or where they work? Do they talk about their birth order or their first pet?



Steven Covey's book, The 7 Habits of Highly Effective People, addresses the different ways a person defines him or herself. People can be "work centered", "family centered", "money centered" etc. For example, being "work centered", I am what I do. When someone orders me to "tell (me) about yourself", the first words out of my mouth are usually about my job title. Who I am is based on what I do. A case could be made that "Tell me about yourself" is a straight-shot at determining what that person sees when they look in the mirror. Ambushed by that question, they will usually offer information about what they consider crucial information to who they are. 

However, make no mistake, this is not a comfortable conversation. If you REALLY want to get to know someone, start with simple, specific questions. "Where did you go to school?" "How do you like living here?" "Did you grow up having a dog?" These are easy questions to ask and even easier to answer. I highly recommend these types of questions instead of the overarching command for someone to sum up their entire existence in 30 seconds or less. This is no easy task, and not everyone knows what truly defines them. Perhaps the person they want to be is not the person they feel they are. "Tell me about yourself" assumes the person you're asking has a grasp on what attributes define them most.

"What do I stand for? Most nights I don't know..." - Fun.

One more note: When your victim stumbles and tries to turn the interrogation on you, don't give them a 5 second answer then turn the questions back on them. How about you take the spotlight for awhile and elaborate on something the two of you might have in common. If you can find something you two have in common, there's hope for this awkward interrogation to turn into a genuine exchange at least, a pleasant conversation at best. Giving an ambiguous answer then continuing the probe with commands like "Keep going - tell me more" just makes matters worse. When your victim escapes your interrogation, you can bet they will try to avoid hanging out with you again.

5-in-1 weight loss supplement combo IS effective, but thanks to WHICH combo?

This study was published April 2013 in the Journal of the International Society of Sports Nutrition:

Eight weeks of supplementation with a multi-ingredient weight loss product enhances body composition, reduces hip and waist girth, and increases energy levels in overweight men and women. Full Article - free access
 
This study was double-blind, placebo-controlled meaning neither the scientists nor the participants knew whether they were getting the real treatment or the fake until after all the data was collected. The patients were obese but otherwise healthy (remember the "thin on the outside, fat on the inside" aka TOFI complex? Yes, you can be overweight and healthy or skinny and unhealthy).

HERE'S THE INTERESTING PART:
The supplement being tested, aka the "multi-ingredient weight loss product" is composed of an interesting combo:

* Raspberry Ketones
* Caffeine
* Capsaicin
* Bitter Orange
* Garlic and Ginger Root Extracts

Here's the label for Prograde Metabo 223X

Click Here for Label Close-Up

Metabo 223X is a weight loss supplement...
Not to be confused with Metabo power tools.










Why is this interesting? 
* Raspberry ketones were made popular by a certain daytime doctor, and there's actually VERY little science behind their effectiveness (unless you count consumption of berries and other fruits and vegetables as being good for your health)


* Caffeine and capsaicin by themselves have been used in weight loss studies and they are both effective at speeding up the metabolism. 
 Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence


* Bitter Orange might be an effective herbal treatment for weight loss but in a review of weight loss studies involving bitter orange, 2/3rds of the study participants ALSO consumed caffeine. So is bitter orange by itself effective for weight loss? There's not enough evidence to rule one way or another.
A review of the human clinical studies involving Citrus aurantium (bitter orange) extract and its primary protoalkaloid p-synephrine.

* Ginger root extract and garlic extract show promising effects at combating obesity and the metabolic syndrome...IN MICE, RATS AND ISOLATED CELLS.

(Boy, if I had a nickel for everything that showed anti-cancer properties in an isolated cell... I'd have enough nickels to pay the guy that said "If I had a nickel for everything that causes cancer in white lab rats...")





Let's recap: this supplement delivers two ingredients that definitely help with weight loss and three ingredients that might help with weight loss. Is it a surprise the people who took this 5-in-1 combo lost weight? No. 

But wait, there's more...

Safety and Purity: 
I work in the supplement industry - I KNOW there are less-than-trustworthy brands out there, but I'm optimistic about this supplement's compositional purity and safety*.

*Details about the supplement in the published study:
 "Capsules were produced in accordance with current Good Manufacturing Practices (cGMP) in a United States Food and Drug Administration (FDA) registered facility. Prior to production, all raw materials were tested for purity and potency. A sample of the lot and batch from the placebo and METABO finished product was tested by an independent third party for label claim and was shown to be within +/- 1% to 4.3% of the actual formulation for the main bioactive ingredients."

Effectiveness:
Every study participant went throught the diet and exercise regime, but the people who got the real pills got real results (as in statistically significant) compared to those who got the dummy pills. In the science world, we'd say, "Yeah, it really works."
 
So what's the catch?
This supplement seems promising. In a well-designed study it gave not just good results, but statistically significant results. This "statistically significant" business is rather elusive in these kinds of scientific studies. That's why scientists have to use the word "may" so much ("ABC may reduce your risk of XYZ"). This study was published in a fairly respectable journal, so that's another good sign. Furthermore, the marketing message for this supplement is well-written by a guy who claims he's a Registered Dietitian (becoming a RD is difficult so I always ask to see a diploma). 
Prograde Nutrition RD knows his stuff! Promo for Metabo 

The catch is this supplement is not magic. It's not the combo of the 5 ingredients, it's the combo of the pills, a calorie-restricted diet and an exercise program*. 

*Exercise Program Details:
 "Subjects performed three, 60-minute exercise sessions per week using a ‘boot camp’ type of training. A typical class consisted of the following format: 10 minute warm-up (i.e. walking, light jogging, or biking); 30 minutes of circuit training (upper and lower body each session) composed of the following exercises: mountain climbers, squat thrusts, jumping jacks, squat kickouts, walking lunges, push-ups, dips, resistance band elbow flexion, extension and shoulder presses; 10 minutes abdominals/core, and 10 minutes cool down/stretching. Based on pilot data monitoring heart rate, this type of training expends approximately 300-400 kcal/session."

Obesity is caused by multiple factors, so it's not surprising it would take multiple strategies to achieve a healthy weight. The trick is to knowing which combination of strategies will work for you.

A Nation in Need of Caffeine

This article for Time Magazine written by Alexandra Sifferlin is extremely well written - check it out:
A Nation In Need of A Pick-Me-Up: Our Need for Caffeine 

3 Noteworthy Points:

Wrigley spokespeople released a statement saying Alert Energy Caffeine Gum is intended for adults aged 25 and older who are looking for foods with caffeine for energy. 
 (but it's not like there are barriers to keep minors from purchasing this gum)


 In November, when news of potential risks for 5-Hour Energy drinks were reported to the FDA, Andrea Giancoli, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, told TIME that drinking caffeinated products in moderation likely isn’t a problem, but consuming caffeine in excess is what nutritionists and public health defenders are concerned about.
 (this has been a valid point that is often skipped over in news stories regarding energy drinks)

 

Agency officials are meeting with  companies that are releasing new caffeinated products, and have said that if studies show that energy drinks or any other foods were linked to deaths, they would force the manufacturers to take their products off the market. Until then, it’s up to customers to get educated about the caffeine content in their favorite products, and make educated decisions about how much is enough for them.

(never underestimate the power of an informed consumer)

Kudos to Alexandra Sifferlin for writing such a well-informed and helpful article.

A Nation in Need of A Pick-Me-Up: Our Need for Caffeine: Time Magazine

Putting Caffeine in Gum is A BAD IDEA, here's why...

With new caffeinated foods popping up, the FDA is getting more pressure to reevaluate the safety of caffeine, particularly for adolescents. This is a terrific news story on NutraIngredients-USA.com:

FDA-to-probe-impact-of-caffeine-on-kids-health-following-launch-of-Wrigley-s-Alert-Energy-Caffeine-Gum

Caffeinated jelly beans and gum is not new, but this concept of adding caffeine to anything and everything is a bad idea. Here's why:

1) Adding caffeine to foods that don't normally have caffeine will make it harder, not easier, for people to regulate their caffeine intake.  If you don't believe me, try keeping track of exactly how many grams of sugar you consume in one day. Too much sugar can be just as detrimental to your health as too much caffeine, but like with "too much fiber", you won't really notice you're pushing your body too far until it's too late to do anything about it.


2) Minors are especially vulnerable to caffeine because for them the safe limit of caffeine intake is so low. It's unfortunately common for news anchors to completely neglect any reference to the limits of caffeine intake for minors. The truth is, while registered dieticians and pediatricians in the US have adopted an unrealistic "zero tolerance" standpoint, Health Canada has identified safe limits for kids of all different ages.

Ode to Heath Canada - Caffeine Safety

 Health Canada's limits on safe caffeine intake are as follows:

• For children:
  • Age 12 and under: no more than 2.5 milligrams of caffeine per kilogram of body weight
  • Age 4-6: 45 mg
  • Age 7-9: 62.5 mg
  • Age 10-12: 85 mg
• For women of childbearing age: no more than 300 mg caffeine/day.
• For healthy adults: no more than 400 mg caffeine/day.

 Please note that the 400 mg caffeine per day for healthy adults is based off the same comprehensive scientific review that the US used to set their daily maximum.

Effects of Caffeine on Human Health - Comprehensive Review

3) Putting caffeine in your product is just ASKING for FDA attention, not to mention angry letters from concerned parents. Caffeine is such a hot-button issue right now, and for good reason. Yes, of course caffeine is safe when used appropriately, but the easier your product makes it to abuse/over-consume caffeine, the brighter the target on your back.

As reported by Greenberg Traurig attorney Justin Prochnow:

FDA Deputy Commissioner Michael R. Taylor cited Wrigley's new Alert gum, which is making its nationwide debut this week, as the catalyst for studying the potential impact that readily-available sources of caffeine could have on the health of minors.

“The only time that FDA explicitly approved the added use of caffeine in a food was for cola, and that was in the 1950s,” Taylor said. “Today, the environment has changed. Children and adolescents may be exposed to caffeine beyond those foods in which caffeine is naturally found and beyond anything FDA envisioned when it made the determination regarding caffeine in cola.”

Taylor said that the FDA will take “appropriate action” it deems necessary to regulate caffeinated products following the investigation.


BOTTOM LINE: Caffeine is safe in moderation, and for kids and teens "moderation" means "almost no caffeine at all". Putting caffeine in normally caffeine-free foods creates a potentially hazardous situation because it makes it easier for someone to consume more than their body can handle.
(think multi-vitamins that look exactly like gummy bears in a jar without a child-safe lid)

The Next Super-fruit: Is May the Month of the Mango?

My Magic 8 Ball tells me mango fruit is about to become the next acai berry, the next pomegranate juice, the next coconut water. Lately several food science and nutrition journals have been reporting the health benefits of this tropical fruit, so it's only a matter of time before popular media catches on. Some call this sudden interest a fad but, regardless, I think anything that gets people excited about eating fruits and vegetables is a good thing.

To truly reap the benefits of this potential phenomenon, look out for these traps:


Trap #1: With any super-fruit, keep in mind that the health benefits discovered in scientific studies  relate to the fruit itself. 
Remember that study that labeled popcorn a healthy snack? That study did NOT involve "Butter Lovers" or "Cheese Explosion" popcorn. When blueberries were touted for their superb content of antioxidants, blueberry muffins went flying off the shelves. There's also the (short-lived) boost in sales for pomegranate flavored vodka after pomegranate was labeled a super-fruit. 
 
Mango Tip #1: Eat a REAL mango.
Mango fruit does offer real health benefits, (as this article discusses: Mango is good for reducing inflammation and for controlling blood sugar ) but eating dried mangoes does not give one the same benefits. Remember when the Center for Science in the Public Interest publicly scolded the Girl Scouts of America for their new Mango Creme Nutri-Fusion cookies? (If you don't, read it here: CSPI awards Badge of Shame to Girl Scouts of America) Granted, the mango cookie was not made with real mangoes and mangoes aren't even part of the "whole food concentrate powder" on the label. Still, are there that many people that actually fall for any claim that eating a Girl Scout cookie is as healthy as eating the real fruit? I'd like to think we know better, we just like eating cookies.

Trap #2: With any super-fruit, the easier it is to consume, the more likely people will consume it. 
Have you ever tried to cut a mango? It's quite the challenge. Even if the most famous daytime TV doctor endorsed mangoes as a miracle fruit, one wonders how many people would be detered by the sheer act of trying to cut the darn thing open.  It was easy for people to hop on the Cranberry Juice wagon because the hardest part is finding a product that's 100% (CRANBERRY) juice.

Mango Tip #2: There is no shame to turning to YouTube to learn how to eat a fruit. 
There are instructional videos  *HERE* (from Mango.org) and *HERE* (from an amazing chef on YouTube) 

Trap #3: With any super-fruit, the health benefits are subject to availability. 
In other words, if you decide to try a mango for the first time in January, your first impression of your New Favorite Fruit could be drastically different than if you'd bought the fruit in May. Any time you're trying a new fruit, you should try to buy it when it's in season to get the best sense of how much you like it. I can't speak for anyone else but I find Cuties not-so cute and delicious in December.

Mango Tip #3: Know when it grows.
There's a phenomenal overview of the different mangoes commonly found in grocery stores, how to tell them apart and when each type is in season *HERE* (It's a Yahoo Answer page).
I've included a synopsis of the mango seasons below:

"You can usually find good mangoes on the market from January through September. The poorest time is toward the end of the year - November and December. Mangoes are good early in the season, but like oranges, they're at the peak of flavor toward the end of the season.

* Mexican mangoes: Peak season begins in late March and lasts through September
* Florida mangoes: May through September
* Haitian mangoes: January through September
* Brazilian mangoes:September through January"


BOTTOM LINE:

Mangoes are delicious and nutritious, and knowing how to navigate these common super-fruit traps will help you reap the benefits of these a-peel-ing tropical fruits.  

Never Argue With A Drunk Or A Fool

They say, “don’t cry over spilled milk” but I’ve never been told not to stand up in defense of it. Do I believe it’s possible to have a healthy diet that does not include milk – yes. Do I believe it’s possible to have a healthy diet that does include milk – YES!

This morning as I was leaving the gym I overheard an exercise instructor telling her clients that they should cut out milk entirely because “it’s just so bad for you” and “we’re the only species that drinks milk from another animal”. To be fair, she prefaced her advice with “I know nutritionists would disagree with me but…”. Isn’t that like prefacing an insult with “No offense but…”?

Overhearing her spew this information she got from who-knows-where, I could hardly contain my desire to speak up. I had to grit my teeth and clench my fists before walking away, not out of anger but out of a desire to contribute to the conversation, to offer my insight. It was not my place to jump into the conversation occurring right beside my locker, but at what point to we ignore conversational etiquette to stand up for what we believe in?

Like Meg Ryan's character in You’ve Got Mail, I think of what I’d like to say only after the moment has passed. If I could go back to that moment, this is what I’d say:

If you really want to help your clients, teach them how to make smart decisions for their lifestyle, teach them about portion control and moderation, teach them how to recognize and handle emotional eating—three things considerably more effective at achieving long term health than telling them to exclude entire groups of food.

I rest my case. 

DUH-Alert: New study shows 'chugging' 1-3 cans of energy drinks is bad for your heart

Research presented to the American Heart Association’s Epidemiology and Prevention/Nutrition, Physical Activity and Metabolism 2013 Scientific Sessions indicates that energy drinks increase blood pressure and disturb the heart's rhythm.

(read the "breaking news' here)

PROBLEM: "researchers checked the QT interval of 93 people who had just chugged one to three cans of energy drinks."

 Once more, the bottom line from the press is "energy drinks are dangerous" instead of "Why the heck are you CHUGGING this product?" and "Don't 'CHUG' even one can of a caffeinated product, let alone three."

We don't 'chug' coffee, do we? It's hot, therefore we typically sip it. Furthermore, how many people have ever ordered three grande coffees just for themselves? How many of those people thought it was a good idea to consume all three grande coffees in less than 5 minutes? That would be weird, right?

I think it's pretty uncommon for people to 'chug' coffee or to consume multiples in a rapid succession, but it's not uncommon for energy drinks. Why isn't this difference in consumption practices being highlighted in the press? If you really want to help someone, News Media, how about reminding them that it's not a good idea to consume anything caffeinated in a short period of time. Caffeine takes at least 20 minutes to get to the brain so there's NO WAY, NO HOW you'd feel it the second you swallow it. I get that there's a Placebo Effect but still, it's not tequila.

I don't deny that energy drinks can be hazardous for certain groups of people (people on certain medications, those who are pregnant, nursing or under the age of ~18...you know who you are). However, I think the biggest problem regarding energy drink safety is the lack of education toward how to drink the product. It doesn't seem like rocket-science but for some reason people are consuming energy drinks differently than they would a soda or a cup of coffee. WHY? 

NY Bans marketing of Red Bull but misses the bull's eye

Suffolk County in New York recently passed legislation that limits the marketing of energy drinks* to minors, and while this sounds like a brilliant demonstration of the movement to protect children from over-caffeinating themselves, I have several huge concerns.

First of all, notice I put an asterisk by the words "energy drink", above. The US Food and Drug Administration considers a product with the word "drink" to be a beverage, as opposed to a supplement. Beverages and supplements have different regulations regarding their label and how product safety is monitored. [For the full discussion, see my previous blog: Beverage Vs Supplement]

 Does this regulation apply only to energy drinks, meaning caffeinated products with a Nutrition Facts panel, or does it also apply to caffeinated products with a Supplement Facts panel? Monster energy drinks have a supplement facts panel (for now), but Red Bull has a Nutrition Facts panel. Rockstar products are split: some are supplements, some are beverages. Are we limiting marketing of ALL CAFFEINATED PRODUCTS and does this legislation include measures to prevent minors from ordering a Venti coffee with over 5 expresso shots?
 


And what about these caffeinated products, Starbucks Refreshers, will these be included in the legislation? They have caffeine, and if you consume more than 3 in one hour you're bound to get jitters.





 
Second of all, the bill's sponsor, Willam Spencer, highlighted THE WRONG PROBLEM in his letter to the media. According to an article in Food Product Design, "William Spencer said energy drinks consumed by kids may contain up to 800 milligrams of caffeine" (Food Product Design article).

In my life, I have examined over 100 caffeinated product labels--beverages, supplements, shots and coffees from several different states and from quite a few different countries. IN MY LIFE, I have never seen a product with 800 milligrams of caffeine. I am not denying that there is a product somewhere in the world with over 800 mg caffeine in one container, but the most popular energy products--Rockstar, RedBull, Amp, 5-Hour Energy, Monster, NOS, Full Throttle, RedLine--do not have 800 mg of caffeine in one container.  

Check it out for yourself on this brilliant site from Energyfiend.com: The 15 top energy drink brands (and their caffeine content - click on the brand name) 

Notice I said above, "...in one container."

Alas - the true problem: minors (and adults as well) are consuming too many caffeinated products in a 24-hour window. Where is this issue addressed in the legislation? According to the NBC New York report, "The law prohibits the marketing of energy drinks to minors, prohibits the sale of the drinks in county parks and sets up an extensive public education campaign on the side effects associated with the beverages." NBC New York report

I will be very interested in reading what this "extensive public education campaign" entails. Is it led by physicians? Does it include information on the maximum daily dosage of caffeine considered safe? (400mg - see previous blogs) Does it carry a strong message that the AMOUNT OF CAFFEINE ONE CONSUMES is dependent on the product as well as THE NUMBER OF SERVINGS ONE CHOOSES TO CONSUME IN ONE HOUR?

For the sake of everyone, I sincerely hope this public education campaign includes a lesson on reading labels, and on the importance of NOT mixing energy drinks with alcohol. If we don't address these issues, this bold piece of legislation will be ineffective at protecting people from the true hazards of caffeinated products.

 

Another Reason I'm Not a Vegan

There are several pros and cons to going Vegan. If you are Vegan, more power to you, but an article from Food Business News on Nutrition and Bone Health is why I’m glad I drink milk.

Two-and-a-half to three servings of dairy products such as low-fat milk and yogurt were associated with higher bone density, according to a study by the Institute for Aging Research (IFAR) involving over 3200 participants.

What about calcium supplements?

Well, that study doesn’t specify, but this one does:

A high intake of supplemental calcium (but NOT dietary calcium) was associated with higher risk of death by cardiovascular disease or heart disease in men. This association was determined by scientists at the National Cancer Institute, who reviewed data on 388,000 participants in the National Institues of Health-AARP Diet and Health Study. Supplemental calcium was not associated with cardiovascular death (CVD) or heart disease death in women, but dietary calcium was not associated to CVD death in men or women.

If I am now weary about calcium supplements and I still don’t want to drink milk, what can I do?

The alternative to calcium supplementation is, of course, low-fat dairy, and also beans and green leafy vegetables.  In fact, vegan or non-vegan, EVERYONE should try to consume as many dark green leafy vegetables as possible.

OK, why?

Vitamin K! Okay? Okay.  Oh, K…

Dark green leafy vegetables are the best source of Vitamin K, and vitamin K helps a protein called osteocalcin get in the proper form (its ‘carboxylated form’) for bone building. Osteocalcin plays a significant role in maintaining bone strength, but it has to be carboxylated to get absorbed into the bone. (Unless you’re a chemist, don’t worry about carboxylation – the point is this protein has to be a certain way to work, just like your umbrella when it’s raining). Getting sufficient Vitamin K from the diet is the best way to make sure this bone-building protein can do its thing.

So I still don’t need to drink milk, do I?

Well…

Osteocalcin is a protein, and amino acids (the building blocks of protein) are needed for protein synthesis in bone. Getting enough protein is therefore just as important as getting enough Vitamin K and calcium. Dark leafy greens help you get calcium and Vitamin K, but not so much with the protein. Furthermore, it’s not just the amount of protein, but the type. You need enough of all the right amino acids for your body to work properly, hence the term “complete protein”. Milk is a complete protein but plant foods have to be combined to provide all the right amino acids (for example, beans and rice provide all the right amino acids, so they’re called ‘complimentary proteins’).

So I STILL don’t need to drink milk, I just have to plan my proteins so I make sure they’re complimentary.

Correct! That works, as long as you’re good at planning. Personally, I’d rather just do one-stop-shopping with a glass of milk and then add green leafy veggies to lunch and dinner. Vitamin K, check. Calcium, check. Protein, check.

The caveat here is that bone health depends on getting enough of all three: calcium, vitamin K and protein.  

Consuming three servings of milk or yogurt (ice cream doesn’t count) is great for providing the protein and calcium, but you really can’t afford to skimp on the green leafy vegetables. Not only do the leafy greens provide calcium and vitamin K, but they also help your body stay neutral. When you get too much protein and not enough veggies, your body gets a little acidic (think lemon juice). Oxidizing/metabolizing certain proteins results in excess acids that have to be excreted. Your body can only lower the acidity level in your urine so much (or it’ll REALLY damage your insides!). Using a buffer, something slightly basic (think baking soda or toothpaste) will make the urine as neutral (think water) as possible. Vegetables provide buffers, but without enough veggies your body will borrow the buffers from the bone.

Science hasn’t caught up to the boom in alternative milks (almond milk, rice milk etc) so no one can say for sure whether drinking these products will give your body the same benefits as low-fat milk. Since women reach peak bone mass before their thirties, I’m going to continue drinking plenty of milk and double-up on the leafy greens.

Guest blog on Shakeology.com

As a food technologist on the product development team for Shakeology, I know these shakes and their ingredients inside and out. Here is an article I recently submitted for the Shakeology blog site:

 How can Shakeology help give you energy?