: Our Oil Guide At A Glance

Some saturated fat is good for us.

Omega-3s are very, very good for us.

Monounsaturated fats are good for us. They have one double bond and usually considered “heart healthy” or neutral in their effects.

Omega-6s are good for us if balanced with the 3’s.( if not processed and refined to death.) Corn oil is a common one.

Reused (reheated) vegetable oils are really, really bad. When used repeatedly as the oil for deep fried foods, they are really, really, bad.

Trans fats are “metabolic”s poison. The acceptable level in the diet is zero. Read the product’s Nutrition Facts label.

Extra virgin (EVOO) olive oil is in a class by itself, although a plant oil. It contains a lot of compounds called phenols which are antioxidants. Translation: The stuff is really good for you and is a major component of the Mediterranean Diet (a favored way to spend the rest of your diet choices.)

Food Safety

“Is Your Food Really Safe? New research uncovers a shocking gap in the FDA’s oversight, revealing that thousands of potentially harmful substances could be lurking in our food without proper safety checks. The loophole? Food companies are allowed to decide for themselves whether their ingredients are safe—without any need for FDA approval or public disclosure.”

What’s Hiding in Your Food? While the FDA carefully reviews some additives, many others slip through the cracks, classified as “generally recognized as safe” (GRAS) by the very companies that produce them. This means that from everyday spices to questionable chemicals, countless substances in our food may never have been independently tested or even reported to the FDA.”

“Why This Matters for You With diet-related diseases on the rise, experts argue that this regulatory gap puts us all at risk. Our full article dives into how this oversight began, why it’s a growing concern, and what needs to change to ensure our food supply is truly safe. Don’t miss out on the full story at studyfinds.org—your health could depend on it.”

#FDA #FDAapproval #foodsafety

Quote “Think of all the processed foods with names of ingredients that most of us cannot pronounce. Wonder what the body does when “it” encounters these and causes the body to assume their status as an inflammatory trigger of the immune system.” Just a thought!

Sally J. Feltner, MS, PhD.

Warning: Eat ultra-processed foods only in moderation~~~

Eating Ultraprocessed Foods Increases Risk of Cancer

450, 111 adults in the European Propective Invesigation were recruited from 1992 to 1999 from 10 different European countries and the United Kingdom.

Results showed that people who consumed just 10% more ultra-processed foods than others in the study had a:

23% higher risk of head and neck cancers and a 24% increased risk of esophageal cancer.

Ultra processed foods include sodas, instant soups, cookies, ice cream, cereal bars and other foods that make up about 71% of the food supply in the U.S. A rule: If it comes in a box or package (ready-made), it is most likely to be an example of an ultraprocessed food. Some are for convenience; use them in moderation.

Other studies have shown that:

Men who consume ultraprocessed foods have a higher risk of colorectal cancer, heart disease and early death.

For every 10% increase in ultraprocessed food, there is a 2% increase in developing any kind of cancer and a 19% increased risk of ovarian cancer.
Consuming more ultra-processed foods is connected to depression in women.
Consuming about 20% of daily calories in ultra processed foods is linked to 28% increased risk of dementia.

Source: LifeExtension.com
March, 2024.

How is Your Vitamin D Status?

Are you feeling the effects of aging? If so you may at some time be told to check your vitamin D level. Vitamin D has recently become a very popular vitamin as a cure-all supplement (until another takes it place.) I think of vitamin D as a nutrient looking for a disease. So, the two have yet to meet ( in my opinion). Vitamin D is associated with strength and bone health primarily for children. However, more research is needed.

This is what we think we know: In the field of nutrition, this may change overnight.

The precursors for vitamin D are reduced as we age. By age 70, our ability to produce vitamin D is about half of what it was at age 20. D is in scarce supply in our regular diets. Most milk and some juices, milk alternatives and cereals are fortified with D, but other dietary sources — fatty fish like mackerel and sardines, and some mushrooms — aren’t exactly a staple in most American diets. As a result, nearly 1 in 4 people in the U.S. have inadequate blood levels of vitamin D3, the most active form.

In one study of adults 50 and older, all of whom had recently fractured bones, 43 percent were deficient in both calcium and vitamin D. Presently the world has turned to taking supplements in “megadoses” to meet the recent claims that vitamin D can be the cure-all for all the recent diseases like Parkinson’s disease, cognitive decline, Alzheimer’s disease, heart disease – in other words, maybe vitamin D has found its disease. Not so fast!!

It is not necessary to take most vitamins at megadose levels (unless ordered by your doctor).
But… How much do you really need?
Before you pick up a vitamin D supplement, it makes sense to have a conversation with your doctor. Vitamin D can interact with heart medications, including statins and diuretics. Dietary guidelines call for 600 international units (IUs) daily of vitamin D3 (and at least 800 after age 70). So that’s a solid place to start. Look for vitamin D3, which is more efficiently utilized by the body than D2. The Tolerable Upper Intake is 4000 IU per day for adults. Many people are prescribed higher levels depending on a latest study they read from a headline in a supermarket magazine; however, please check with your doctor, health coach or registered dietitian.
Since we also manufacture vitamin D from cholesterol and from the sun, we can count on that source somewhat depending on your exposure.

Ways to Improve Vitamin D Status – Source:
Judith E Brown.Nutrition Now, 7th Edition
Eat salmon once a week
Choose a vitamin D-fortified orange juice when I buy juice
Take a vitamin supplement (400-600 IU/day )
Exercise or walk in sunshine for 10 minutes three times a day with some direct skin exposure to the sun.

What’s Cooking?

Canola Oil

Is canola oil a healthy fat? Rightfully so since it had a bad reputation for awhile due to its association with a toxic acid called eurucic acid. More currently due to newer breeding processes reulted in its removal of this acid, making canola on the list of what is now called “healthy fats.” It is primarily an unsaturated fat and very low in omega-6 (fat and contain the same type of oil found in olive oil. However, Americans are awash in omega-6 fats and should be attempting to increase their intake of omega-3 fats instead.

But to its credit, it has a very mild flavor (unlike olive oil) and has been called a “neutral” oil so its very versatile for cooking and stands up fairly well to heat.
Bittman, Mark and Katz, David L., M.D. How to Eat” All your Food and Diet Questioned Answered.

Roasting Vegetables

Roasting has become a cooking favorite lately, but questions do arise due to the higher temperatures (400 degrees) needed for best results. Many people wonder if this type of cooking can destroy some nutrients, especially in some originally healthy vegetables? This may help.

All forms of cooking can destroy some nutrients. It’s impossible to avoid. However, there is some good news since cooking actually helps by releasing the nutrients from plant cell walls. These include lycopene (iin tomatoes), red peppers and beta-carotene in carrots, spinach, and kale. Therefore, eating cooked tomatoes as a sauce or juice should be the preferred way for optimum health and help the cell use its benefiial properties. Mushrooms, asparagus, and cabbage all supply more antioxidants when cooked, also.

On the other hand, Vitamin B6 and folate in broccoli and the polyphenols in onions that help protect against cancer and heart disease are better preserved in raw vegetables.
Sharon Palmer, RDN, author of Plant-Powered for Life, Duate, California. SharonPalmer.com

… What in the heck are the “dirty dozen?”

Should I Eat Organic?

Organic foods have shown lesser interest but still have outpaced conventional foods while still racking up more than 50 billion dollars in annual revenues, according to the Organic Trade Association. Almost 1/2 of U.S. adults believe that organic produce is healthier than non organic. But is it?

In a French study in 2018 published in JAMA Internal Medicine, a survey of 70,000 adults, organic consumers presented 25% fewer cancers than those who never ate organic. And a meta-analysis in the British Journal of Nutrition found that organic meat and milk provide 50% more omega 3 fatty acids than non-organic products. In addition, more organic farming is better for the environment, generating fewer chemicals that leach into soil and water. Organic foods generally cost more than conventional ones and still can carry traces of pesticides.

One way to compare which organics are worth the added costs is to consult the Environmental Working Group’s annual lists of the “Dirty Dozen List “- conventional produce that have shown higher rates of pesticide residue (strawberries, spinach, e.g. There is also a “Clean Fifteen List”- that typically includes thicker skinned fruits such as avocados that are first on the list and have cleaner pulp.”to be part of a plant-based diet. The vitamins and phytochemicals in the Dirty Fifteen can still provide the needed nutrients necessary for a healthy diet. All produce should be washed thoroughly. The differences between organic and non-organic are negligible.

What About Cheese?

What is Lactose Intolerance?
Lactose intolerance is a condition in which there is not enough of the enzyme, lactase in the small intestine to digest the milk sugar, lactose. Most infants produce enough, but many people also become intolerant as they age. Intolerance occurs more commonly in certain ethnic groups (African American, Native Americans, Asian Americans and about 15% of Caucasian Americans. On the other hand, about 90% of Asian Americans are affected.)

When people with lactose intolerance consume milk, e.g. the lactose is not digested in the small intestine but instead passes into the large intestines and attracts more water by osmosis. The lactose is quickly metabolized by intestinal bacteria (the microbiome) and produces acid and gas. This process causes symptoms of abdominal distention, flatulence, cramping, and diarrhea. In some people, this occurs only when they consume a large amount of lactose such as a glass of milk or certain types of cheeses. In others, symptoms occur even when the food consumption contains only small amounts of this sugar (lactos

How to determine what Cheese to Eat (or not)
While it’s true that some cheeses are lower in lactose, it’s important to keep serving sizes in mind. Even a low lactose cheese may affect your stomach if you eat a ton of it. And the truth is that even among folks with diagnosed lactose intolerance, sensitivity to lactose can vary greatly. Something that barely affects one person could leave another curled up in the fetal position with stomach cramps. No matter what cheese you’re eating (even if it’s supposedly low in lactose), it is recommended tasting a small amount first, then giving yourself time to see how your body reacts.
In general, it’s also best to eat cheese as part of a larger meal whenever you can, because eating it with other foods can make it easier to digest. And unfortunately, There isn’t always an easy way to know for sure how much lactose is in a product, unless it’s explicitly marked low-lactose or something similar. So if you’re really not sure how much lactose you should (or shouldn’t eat,) check in with your doctor first.

The Bottom Line
If you can’t tolerate even a small amount of Parmesan, your problem with dairy might be something else—like a milk allergy. Most experts say that while lactose intolerance isn’t life threatening, a severe allergy definitely can be, so if you’re not sure what you have or just how sensitive you are, talk with your doctor or registered dietitian before experimenting with any cheeses.

Four Surprising Foods That Can Give You Food Poisoning

Source: Partly Adapted from:

Bottom Line’s Breakthroughs in Health and Healing
Robert B. Gravani, PhD, CFS, is professor emeritus of food science at Cornell University, Ithica, New York. He is past president of the Institute of Food Technologists.

Fact Checked by Sally Feltner, PhD, MS, Publisher Food Facts and Fads

How can food make us sick? Food-borne illness is any illness that is related to the consumption of food or contaminants or toxins in food. The harm caused by contaminants in the food supply can occur where it is grown or produced, during processing, storage, or even in the home kitchen. The harm caused depends on the type of toxin, the dose, the length of time over which it is consumed, and the size and health status of the consumer. The more we know about how to prevent these illnesses, the better and food safety becomes imperative and even life-saving.

You may have become familiar with the following rules of food safety. For example: True or False?

Freezing causes most bacteria to cease multiplying, but does not kill them.
Smell is not a foolproof indicator of contamination. Bacteria that most commonly cause food-borne illnesses may not change the smell, taste, or appearance of foods.

Both of these statements are true. However, there may be other food safety practices to follow that are not as familiar for self protection.

Melons and other fruits with thick skin (cantaloupe, mango, papaya and avocado. The risk for illness may occur as you cut into the fruit that can transfer the bacteria from the skin to the flesh. There have been several outbreaks blamed on cantaloupe. What to do? Wash fruits using water and a brush to get at nooks and crannies – soap is not necessary.

Raw flour – who likes cookie dough or cake batter off the spoon? “Recently, there were dozens of the people in the U.S. that became ill by eating raw dough from flour contaminated with the E. coli bacterium. About 10 million pounds of flour were recalled because of these outbreaks.

3 .”Cooked packaged Meat A GENERAL RULE – TOSS ANYTHING THAT REMAINS FIVE DAYS AFTER YOU OPENED THE PACKAGE. For unopened packages, use the “Best Buy” date as a rule of thumb of when to toss.

Note: A bacteria called Listeria is particularly dangerous for any one with a compromised immune system (diabetes or cancer) or pregnant women. To be extra careful, heat deli meats and smoked food until they are steaming. Listeria is a troublesome bacteria in that it can grow on equipment in the kitchen and at refrigerator temps. Keep your fridge at less than 40 degrees F,

For rare or even medium-rare hamburgers a reliable meat thermometer should register greater than 160 degrees F. Also avoid burgers that appear pinkish – they are not fully cooked. Ground Meats especially should be cooked until there is no red seen and the juices run clear.

4.”Bagged Salad Greens have been the cause of many outbreaks – especially romaine lettuce for some reason? It is best to buy the whole head of lettuce and rinse thoroughly. No need for soap, but dry and refrigerate.”
Organic may make no difference. Look for brands that claim that it is harvested by “hands-free cultivation and appears to be locally grown. This may be the best – however, sometimes contamination occurs in the field that has been invaded by animals (prone to carry E. coli). Sprouts of any kind should not be eaten raw. If you see some on your salad or sandwich, politely discard them.

Ultra Processed Foods: A Study from Brazil

Every year, the average American eats 33 pounds of cheese and 70 pounds of sugar. Every day, we ingest 8,500 milligrams of salt, double the recommended amount, almost none of which comes from shakers on our table. It comes from processed food, an industry that hauls in $1 trillion in annual sales.

Michael Moss, Salt, Sugar, Fat: How the Food Giants Hooked Us.

CLICK HERE.

Are Herbal Supplements Safe?

Are Herbal Supplements Helpful or Harmful?

Herbal supplements are popular as “natural” remedies. Are they useful for health or are they a health risk? Today, about 1 in 6 Americans use herbs to treat everything from coughs, constipation, and poison ivy, and arthritis. They are widely available and affordable and don’t require a prescription. Advocates claim this makes people more in control of their own health care; opponents fear that self-dosing may lead to toxic interactions and prevent people from seeking traditional care and proven treatments offered by conventional practitioners.

Some herbs are derived from plants in the first place. For example, aspirin comes from willow bark and digitalis from foxglove flowers to treat certain heart problems. The active ingredients may come from all the parts of the plant, so the amounts contained are affected by harvesting and processing and vary with the batch. This practice may further upset the balance of the ingredients and the doses are often affected. Herbs are made from unpurified plant material, and there is also a risk of contamination with pesticides, microbes, metals and other unnamed toxins.

Another concern is that some herbs interact with prescription drugs and cause additional problems. For example, gingko biloba and garlic can interfere with blood clotting and should not be used with blood-thinners before surgery. St. John’s wort may interact with anesthetics and antidepressants.

Herbs are medicines and like taking other medications has some advantages and risks. Whether they are helpful or harmful depends on the supplement, the dose, and the consumer. Education is essential in the pros and cons of any medication as well as herbal remedies. The best advice is “buyer beware”. This advice applies to all dietary supplements due to a lack of much-needed regulations on safety and effectiveness.