Archive for the ‘Healthy Saturdays’ Category

Healthy Saturdays: Muscle Milk: More Saturated Fat than a DONUT??

By Kira Olson | May 8th, 2012 0 Comments

“Do you have Muscle Milk?” is a common question supplement retailers hear from customers.  Sure, everyone loves the desert-like taste of both the powder and liquid shakes and the candy style protein bars, but at what cost?  Are consumers informed about what they’re putting in their bodies?

A suit was filed last summer against Cytosport for false nutritional advertising.  The plaintiff, Claire Delacruz, claimed that Muscle Milk bars were high in saturated fat and low in vitamins and minerals.  In fact, one chocolate peanut caramel bar contains 300 calories and 8g of saturated fat.  One chocolate muscle milk ready-to-drink shake (14 fl oz) contains 230 calories, 9g of total fat and 430mg of sodium (sodium recommendations are <2300mg daily).  Although the total carbs and sugars are low on the label, ingredients include vegetable oils, maltodextrin, crystalline fructose, natural and artificial flavors, acesulfame potassium (a calorie free artificial sweetener) and sucralose.  In other words, a lot of substances that are associated with disease are contained in one bottle of what is supposedly “nutritional.”

A glimpse at nutrition facts for a standard chocolate frosted Dunkin donut reveals 270 calories, 7g of saturated fat and 340mg of sodium, not too far from a serving of Muscle Milk, yet no where does Dunkin donuts claim to be healthy.  Cytosport, on the other hand, states of their Ready-To-Drink shake “it is a protein-enhanced functional beverage that promotes sustained energy, lean muscle growth and recovery from exercise with a milkshake like taste.  Muscle Milk provides a precise blend of 25 grams of premium protein, healthy fats, good carbohydrates and 20 vitamins and minerals in a lactose-free, gluten-free formula.  Muscle Milk ready to RTD (Ready to Drink) is an ideal nutritional choice whether you are a performance athlete, on a diet, or simply desire to maintain lean muscle mass.”  With a claim like that, who wouldn’t want to try Muscle Milk?

The FDA sent a warning letter to Cytosport on June 29, 2011, stating that their products were misbranded due to nutrient claims without following legal guidelines of such claims.  The FDA stated that to be considered “healthy,” foods must have a “total fat content of 3g or less per reference amount customarily consumed (RACC), 1g or less saturated fat per RACC, and no more than 15% of calories from saturated fat.”  Cytosport was also critiqued by the FDA for claiming 0g trans fat without including an adjacent disclaimer of “See nutrition information for fat content.”

Cytosport countered the argument by claiming that “many healthy, nutritional products contain some amount of fat” and that their products contain levels below recommended daily amounts.  Delacruz is in the process of revising her arguments before the judge makes a final decision on the case.  Stay posted.  ..And maybe think twice before believing nutritional claims and trends.

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Healthy Saturdays: The Power Plate

By Kira Olson | April 10th, 2012 0 Comments

As society continually grows in technology and increases its focus on health, more exercise devices are being developed to make achieving one’s fitness goals faster, easier and more effective.  One of these tools, known as the Power Plate, was first marketed in 1999 after studies done by Russian scientist, Vladimir Nazarov.  The Power Plate is a muscle-activation technique consisting of a vibrating platform that accelerates in a vertical direction, causing involuntary reflex contractions 25-50 times per second (compared to 1-2 times per second normally).  Producers claim that exercise for 10 minutes on the Power Plate is equivalent to 60 minutes of conventional exercise due to the Plate’s ability to activate many muscle groups simultaneously.

Sound like a typical marketing gimmick? Maybe.

Originally, the Plate was used in the Russian space program to prevent astronauts’ muscles and bones from wasting in space.  Later on, it was tested by celebrities including Madonna, Jonathan Ross, Donatella Versace and Natalie Imbruglia. It is commonly used in sport specific training for targeted muscle stimulus to key areas.  The proposed benefits include increased circulation, improved stability and inhibition of bone density loss.  The website uses numerous research studies to support the use of the Power Plate.  For instance, researchers at the University of Hull found that use of the machine by soccer players during half time prevented a decrease in performance during the start of the second half – they had decreased fatigue in their hamstrings and improved lower limb stability.  Another study suggested that vibration technology between resistance training sets may lead to increased recruitment and synchronization of motor units, minimize fatigue, and facilitate improvement in power and force. According to The European Journal of Obesity, Power Plate exercise, combined with a calorie-controlled diet, has potential to help overweight people lose weight and to maintain weight loss.  It was concluded that this combination can help achieve a sustained long-term weight loss of 5-10% and reduce visceral adipose tissue more than aerobic exercise in obese adults.

As a natural skeptic, I decided to learn more by trying out a session for myself (which I also did at Vasper. Email me for details!).  My session was around 40 minutes for a total of $35.  In a typical session, people perform exercises such as squats and push-ups on the vibrating base in a series of 30-60 seconds each, with rests of similar duration.  Training is done through gradual increases in frequency.  Beginners start with 9 minutes of resistance work, followed by 9 minutes of stretch, massage and relaxation, both on lower frequency and amplitude settings.  In order to develop strength, power, muscle tone and definition, it is key that a person stand in a position that puts tension on the muscles.  By doing compound exercises that use more than one muscle group and isolation exercises, caloric burn is increased.

Conclusion? The Power Plate is not designed to replace traditional exercise; it is designed to be an addition to an exercise program.  It is definitely a fun and unique way to exercise but was a little slow for me, made my head fuzzy, and I still worked out afterwards.  In regards to the expense, I’d prefer a monthly gym membership.  For older adults, unconditioned or obese individuals, the Power Plate provides a less threatening, simplified method of exercise with a trained coach to guide them according to their ability and fitness level.  For the conditioned athlete, the Power Plate may be beneficial in terms of improving local muscle blood flow, increasing recruitment of motor units, and breaking up muscle tension through massage.  If I was willing to pay, I would use the device for relaxation, warm-ups and cool downs.  However, in terms of real health benefits, I question the “research:” most of the studies are flawed or incomplete in their findings.  If standing on a vibrating platform produced such dramatic health benefits, one would think every sports team, celebrity and person out there would know about it, use it and be extremely fit.

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Healthy Saturdays: Vasper: Exercise of the Future?

By Kira Olson | March 27th, 2012 0 Comments

Who wouldn’t want to cut down their exercise time and reap the same benefits?  A new technology, known as Vasper, claims that 20 minutes is all that is needed for heart health, weight loss, improved sleep and more.  After the product was tested on the San Jose Sharks’, Patrick Marleau, one of the leading players, he invested in the company and gave testimonial of improved recovery and bolstered endorphins.  NASA is even considering use of the product on the International Space Station.  But how does it work?

The founder of Vasper, Peter Wasowski, spent 8 years developing the system, which is based on the combination of three elements: blood flow restriction, compression exercise and grounding.  Vasper is designed to cool and compress the muscles during the workout to maintain the build up of lactic acid.  This causes extra doses of natural growth hormone to be released, which build muscle and bone.  Meanwhile, core body temperature is reduced, allowing you to exercise harder without sweating or becoming breathless.  The result is increased metabolism and rate of fat burning.  The grounding system reduces static electricity in the body, increasing the release of serotonin which results in deeper sleep.

During a Vasper session, participants sit on a piece of equipment similar to a recumbent bicycle with a vest around their chest and cuffs on their thighs and arms.  The cuffs are attached to tubes linked to a control system, which an operator manages, causing the cuffs and vest to squeeze the participant as they are filled with liquid.  The participant places his/her bare feet on the pedals, which are covered with copper plating to create the “grounding” effect.  The bike is initially set at minimal resistance but increases drastically within a minute of pedaling.  Interestingly, the sessions do not elevate heartbeat or result in sweat or fatigue.

On the Vasper website, few details can be found in terms of the specific technology of the system, and the success stories are subjective rather than based on clinical research.  NASA is in process of gathering more data to confirm effects. The physiological principles are valid, but I am weary of anything that “cheats” the system and comes with a fee (although sessions are only $35, this equates to almost $2 per minute.  A month gym membership at 24 Hour Fitness is about this rate, or less, depending on a person’s membership package.).  Although people not wanting to get sweaty and put in the “work” and time of exercise would be attracted to Vasper, it is natural (and beneficial) to sweat and be breathless during exercise.  Sweating releases toxins and harmful substances from the body.  In fact, about 30% of the body’s waste is eliminated through sweat.  It also improves circulation and cardiovascular health, aids in weight loss, and unclogs pores to improve the skin and slow aging.  An increase in heart rate is also a natural response to the muscles’ demand for more oxygen and energy.  The heart sends blood to the muscles to fuel movement and to the skin to cool elevated body temperature.

There is no doubt that people are seeing results with Vasper, but this seems to be one of those things that may require personal experience..if you’re willing to pay $35 for 20 minutes.  My vote?  Old school exercise with lots of healthy sweat and breathlessness!

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Look out for our “Get Your Plate In Shape” talk Tuesday, March 27th from 6-7pm at Intero Santana Row!  Http://new.evite.com/services/links/OF3YRQGRWG

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Healthy Saturdays: Microwaves & Our Health

By Kira Olson | March 12th, 2012 0 Comments

Last week, a reader asked us to write about microwaves and their effect on food.  There have been a number of articles written about the possible adverse health effects of microwave usage including radiation exposure, carcinogenic production and nutrient degradation.  Most people are familiar with the dangers of heating plastic due to cancer causing compounds in plastic containers and wraps such as Bisphenol A that can filtrate into food.  But what is the research about the effect on food and nutrients?

Interestingly, microwaves were not intended to heat food.  They were discovered in 1946 by scientists trying to invent magnetron, a tube that produces microwaves.  Microwave by definition is “a natural phenomenon that occurs when electric current flows through a conductor,” similar to waves emitted from the sun and radio.  It’s melting capacity was discovered when a chocolate bar melted upon exposure during an experiment.  Later, popcorn kernels and other foods were tested.  The original microwave was almost 6 feet high, weighing nearly 750 pounds, but eventually size and technical improvements were made.  Now, microwaves have become more of a necessity than a luxury and a convenient, energy-efficient cooking option in a fast-paced world.

What most people don’t think about is that when they “nuke” their food, they are doing so via electromagnetic energy that travels at the speed of light.  The wave energy converts polarity of molecules from positive to negative and changes millions of times every second while cooking.  This friction causes food to heat, but also results in structural damage of food molecules and high moisture loss.  In test studies, microwaving prepared meats, milk, cereal grains, frozen fruits and frozen vegetables converted elements into carcinogenic substances.   Some research reveals that microwaves significantly decrease the nutritional value of food up to 60-90% of the normal level.  This includes a decrease in the bioavailability of Vitamin B12 (most notably), Vitamin C, Vitamin E and essential minerals, which are necessary for immune system and nervous system health, as well as degradation of nucleo-proteins in meats.  Other literature shows that the flavonoid content of food decreases by 97% when cooked in a microwave oven. Flavonoids contain anti cancer, anti-inflammatory and anti-microbial properties.  Regular consumption of microwave cooked foods has also been seen to cause memory loss, emotional problems, a decrease in IQ and a decrease in hormone production.  For nursing mothers, there is an additional concern.  Heating breast milk or milk formulas may destroy the enzymes that help digest food, absorb nutrients and protect from harmful substances.

Although there is no doubt that electromagnetic radiation has adverse effects on the human body, it is difficult to assess direct cause-effect relationships.  According to the National Institute of Health, the differences between microwave and conventional cooking on vitamin retention and protein digestibility in foods are minimal.  In making the decision of whether or not to use a microwave option, you have to carefully weigh the pros and cons and make a decision based on what is best for you and your family in terms of health, time, cost and efficiency.  Cooking on gas stoves and use of conventional ovens is always a better option.  Another solution is to slow down, “smell the roses,” and make more time in your schedule for cooking more healthy and safe meals.

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Healthy Saturdays: More Chemicals?!

By Kira Olson | February 28th, 2012 0 Comments

A couple of weeks ago, Yahoo News revealed the gruesome truth about ammonium hydroxide (aka pink slime) in McDonald’s hamburger meat.  This week, the public talk is about arsenic, a poisonous chemical classified as a Class 1 carcinogen, often used in herbicides and pesticides.  According to the EPA, “arsenic has been linked to cancer of the bladder, lungs, skin, kidney, nasal passages, liver and prostate.”  Other side effects of consumption can include nausea, vomiting, diarrhea, partial paralysis and blindness.

Where is arsenic found?  It exists not only in meat products but also in the American water supply.  In animal products, the purpose of using arsenic is to reduce production costs and create aesthetically pleasing meat.  According to labels on chicken feed with arsenic, the products claim “increased rate of weight gain, improved feed efficiency and improved pigmentation.”  Unfortunately, some arsenic stays in the environment, meaning vegetable crops can also be affected by unsafe factory farming practices.

According to a recent Dartmouth College study, products sweetened with brown rice syrup such as organic infant formulas, cereal bars and sports foods may contain unsafe arsenic levels.  Brown rice syrup is a common alternative to high fructose corn syrup, especially in “organic” products.  The contamination is believed to be a result of “traditional cultivation of rice products previously used for pesticide-reliant cotton farming.”  In the study, one infant milk formula containing rice was found to contain 6 times the arsenic allowed in drinking water (10 parts per billion)!  This is of particular concern, since the lower body weight in infants may increase exposure risks.

Earlier this year, a Consumer Reports investigation uncovered significant levels of arsenic in apple and grape juices as well – out of 88 samples tested, about 10% of juices (from 5 brands) were found with excessive levels of inorganic arsenic.  In response, U.S. Congress introduced a bill to limit the amounts of arsenic allowed in juice products (“APPLE Juice Act of 2012”).

Although changes are being made and the word is getting out about these chemicals in our foods, more needs to be done to advocate for health and safety issues.  Currently, there are no U.S. regulations for arsenic in food.

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Tell the FDA: Set Arsenic Limits in Fruit Juice – http://www.change.org/petitions/commissioner-food-and-drug-administration-set-arsenic-limits-in-fruit-juice-to-protect-kids

Come hear ProAnox speak about Why New Years Resolutions Don’t Work and learn strategies for success this Tuesday, 2/28, at 6pm at Intero Santana Row!

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Healthy Saturdays: Mystery Pink Slime

By Kira Olson | February 14th, 2012 0 Comments


Pop Quiz:
What is this pink substance found in?
a. toothpaste
b. marshmallows
c. fat cells
d. hamburgers

First of all, what IS it?  If you guessed ammonium hydroxide, you guessed right.  Ammonium hydroxide is used in a number of cleaning agents, fertilizers and even homemade explosives.  It’s also used in furniture-making to stain or darken wood.. and as an antimicrobial in food.  In the US, ammonium hydroxide is classified by the FDA as generally recognized as safe.  By the USDA, it is considered a “component in a production procedure,” meaning consumers may not know when the chemical is present in their food.

The International Business Times lists other questionable chemicals in our food such as:
•  Propylene glycol: Prevents products from becoming too solid.  Used as a less-toxic antifreeze and as an ingredient in oil dispersants, smoke machines, deodorant sticks and some ice creams.
• Carmine: Made of crushed red beetles.  Forms the basis for red food coloring found in cranberry juice, M&Ms and more.
• Shellac: A resin secreted by the female lac bug.  Seals out moisture and insulates.  Used as a brush-on colorant, food glaze and wood finish.  Gives some candies their sheen.
•  L-cysteine: A semi-essential amino acid that can be bio-synthesized in humans.  Obtained industrially by hydrolysis of human hair, duck feathers, cow horns and petroleum byproducts, or synthetically through fermentation of a mutant of E coli.  Added to baked goods and commercial breads like pizza as a dough conditioner to speed industrial processing.
•  Lanolin: A yellow, waxy substance secreted by the oil glands of sheep.  Used as a lubricant to polish furniture, on brass instruments, in lip balm, in some vitamin D3 supplements and as a gum base.
• Silicon dioxide: Found in sand or quartz. Used primarily in the production of glass for windows and drinking glasses.  Also used as an anti-caking agent in foods like shredded cheese and fast food chili.

If this doesn’t motivate you to eat less packaged, processed foods and more fresh fruits, vegetables, whole grains and home cooked meals, I don’t know what does.

If you answered “d” to the pink slime question, you answered correctly.  Earlier this month, McDonald’s announced that, as of last August, it has stopped using ammonium hydroxide in the production of hamburgers.  The decision, McDonald’s claims, was based out of efforts to align global standards with the sourcing of beef rather than from a recent campaign against use of this substance.  By using ammonium hydroxide, McDonald’s was able to use otherwise “inedible meat” and serve it to the public: basically, this allowed them to make the cheapest form of meat “fit” for humans.  So next time you’re craving fast food, you may want to think twice and head to the local farmer’s market instead.

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Stay tuned for ProAnox’s upcoming talk at Intero Tuesday, Feb 28th, at 6pm: Why New Year’s Resolutions Don’t Work!

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