Author Archives: Sara

A1 versus A2 Milk

There is a current debate going on about A1 versus A2 milk.  Take a look.

“Epidemiological evidences claim that consumption of beta-casein A1 milk is associated as a risk factor for type-1 diabetes, coronary heart disease, arteriosclerosis, sudden infant death syndrome, autism, schizophrenia etc. A broad range of studies from American and European investigations has shown reduction in autistic and schizophrenic symptoms with decrease in A1 milk intake. Further, animal trials have also supported the linking of type-1 diabetes to milk exposure in general and A1 beta-casein in particular.” (Indian J Endocrinol Metab. 2012 Sep-Oct; 16(5): 856.)

How did A1 beta-Casein become widespread in certain countries? At least a couple thousand years ago, natural genetic mutations in European cattle have caused the A1 beta-casein protein.  Originally, all cows produced just the A2 beta-Casein protein.  It is the BCM7 released from digesting A1 beta-Casein that proposed to cause the adverse health effects.

The Countries

A2: goat, sheep, and native cattle of Asia and Africa

A1: Eurpeon countries and US

The Cattle

A2: Guernsey (the highest) and Jersey breed (these breeds only have A2)

A1:  Holstein and Friesian breed (these have equal proportions of A1/A2)

Other helpful links:

The A2 Milk Debate: Searching for the Evidence

EFSA Journal (European Food Safety Authority)

Polymorphism of bovine beta-casein and its potential effect on human health

A2 Milk and ASD

The Devil in Milk (book)

Keith Woodford Interview

Second Thoughts on Buying HOMOGENIZED Milk?

First, let’s start with “What is Homogenization?”  Defined:  A). To reduce to particles and disperse throughout a fluid.  B).To make uniform in consistency, especially to render (milk) uniform in consistency by emulsifying the fat content (www.thefreedictionary.com/homogenized).  Basically, its makes your milk smooth– otherwise the fat would be dispersed, and you would be pouring out a few clumps.  Sounds good, right?–not so fast……

Research has proposed. When the milk IS homogenized, substances such as hormones from the cow (and any the cow was injected with) are able to survive the digestive tract and be absorbed into your bloodstream. How?  The  small, broken down fat molecules can now “encapsulate” these hormones and any other possibly problematic proteins, so they can safely survive the digestive enzymes.

Another concern is the enzyme XO (xanthine oxidase).  This XO is normally attached to the fat membranes and in a large NON-homogenized state is not easily absorbed into your body.  However, when with homogenization, its can now be passed into the bloodstream.  Possible problem with XO:  hardening of arteries and inflamation.  All contributing to heart disease. (view source)

What are the health benefits of homogenization?  For some people, its makes the milk more digestively tolerable.

Without getting into the raw vs. pasteurized debate, what type of milk can you buy?   The best choice is non-homogenized grass-fed, organic, whole milk.  You choose whether you want it raw or pasteurized.  Please read the post on A1 vs A2 milk.

Is Organic Better for You?

I always love this question. Is it worth the extra money to buy organic foods?  The simple answer is YES!!  But will you choose organic with me?  Well, that’s up to you of course.  Based on all the reviewing of articles and common nutrition sense, I am in favor of buying organic foods when possible.  I found this article in New York Times Health by Tara Parker-Pope called “Is Organic Better? Ask a Fruit Fly” (April 17, 2013) and enjoyed the read so I wanted to highlight some of the points the author talked about. 

This particular study was done on fruit flies by a 16 year old who was able to have her study published in a scientific journal (you can find the article here).  Pretty good for 16!  It was found that the fruit flies “by nearly every measure, including fertility, stress resistance and longevity” did better then those eating the conventional foods.  It wasn’t determined whether the organically fed fruit flies fared better because of less pesticides or that the organic produce had a higher nutrient content.  But the overall outcome was organic was better.

One other item the article pointed out was the “question of whether organically raised plants produce more natural compounds to ward off pests and fungi, and whether those compounds offer additional health benefits to flies, animals and humans who consume organic foods”

Interesting don’t you think? Of course more research to better understand the impact to human health is ongoing.

Why Exercise Outside?

There is an improvement in mental and physical well-being after exercising in a natural environment compared with exercising indoors, based on the systematic review in Environmental Science and Technology (2011): Science Daily (2011, Feb).

Calcium Recommendations: A New Perspective

“On the basis of the recent study in the British Medical Journal, as well as the overall totality of evidence, it seems that even for bone health, calcium in moderation is probably best.

(Risk for fracture actually slightly increases with calcium intake greater the the recommended RDA. The RDA for calcium intake is properly set at 1000mg/day for women until age 50 years and 1200mg/day for women 50 years and older.)

We may want to recommend that women try to get as much of their calcium as possible from dietary sources.” Dr. JoAnn Manson, Professor of Medicine at Harvard Medical School, Brigham and Women’s Hospital. (Calcium Intake: More is not Better, June 17, 2011, Medscape News Today)

Breakfast and Healthy Weight

Basically, if you eat a healthy breakfast you will have a lower Body Mass Index.  This means your weight is healthier for your height.

  • Frequency of eating breakfast is inversely associated with BMI:    (Association of Breakfast Energy Density with Diet Quality and Body Mass Index in American Adults: National Health and Nutrition Examination Surveys, 1999–2004.” American Journal of Clinical Nutrition, 2008).
  • Overall those that eat breakfast have a higher diet quality and lower BMI:   (Breakfast Eating and Weight Change in a 5-Year Prospective Analysis of Adolescents: Project EAT -Eating Among Teens–. Official Journal of the American Academy of Pediatrics, 2008)

Physical Activity: Guidelines and Benefits

Physical Fitness in THE OUTDOORS combined with optimal NUTRITION allows for ADVENTURE

sidetriangleSGeneral Physical Activity Guidelines

  • Starting Goal: 30 minutes/ 3 days a week of aerobic activity
  • Active Goal: 30 minutes or more/5 days a week of aerobic activity
  • Adventure Goal: planned activities in which you use your active goal to condition for:    For example: running a marathon or 5K or backpacking down the Grand Canyon.

Benefits of Physical Activity

  • Decreased risk of many diseases including:  Coronary Heart Disease, Cancer, Diabetes, Hypertension, and Stroke
  • Slowed aging process
  • Improved weight control
  • Strengthening of muscles, bones, and joints
  • Optimal body composition
  • Decreased symptoms of anxiety and depression
  • Fewer hospital stays, physician visits and medication use

Vitamin D: The Sunshine Vitamin

Vitamin D also known as the “Sunshine Vitamin” is needed for calcium absorption and maintance of adequate serum calcium levels. It also aids in normal mineralization of the bone, bone growth, and bone remodeling, along with numerous other key functions. Currently, research is focused on the benefits to the muscle from Vitamin D. For example, Vitamin D binds to receptors in the muscle which then promote growth and strength. This is a key component to staying active for a lifetime.

How much can I get from sun exposure?
It has been suggested by some vitamin D researchers, for example, that approximately 5-30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis.

Individuals with limited sun exposure need to include good sources of vitamin D in their diet or take a supplement to achieve recommended levels of intake. (2011, NIH, Office of Dietary Supplements)

How much do I need per day?
Adequate Intake Level

  • birth to 50 years, 5 µg (200 IU)
  • 51–70 years, 10 µg (400 IU)
  • 71+ years, 15 µg (600 IU)

How much is too much?
Tolerable Upper Intake Level (UL)

  • birth to 12 months 25 µg (1,000 IU/day)
  • children and adults 50 µg (2,000 IU/day)

“Furthermore, a consistent literature indicates physical and athletic performance is seasonal; it peaks when 25-hydroxy-vitamin D [25(OH)D] levels peak, declines as they decline, and reaches its nadir when 25(OH)D levels are at their lowest. Vitamin D also increases the size and number of Type II (fast twitch) muscle fibers.” (2009 Cannell, Athetic Performance and Vitamin D, Offical Journal of the American College of Sports Medicine, 1102-1110)

A 2009 study on adolescent girls found that individuals with higher levels of Vitamin D exhibited more muscle power and force. This was tested by measuring jump height, velocity, and power. (The Journal of Clinical Endocrinology & Metabolism Vol. 94, No. 2 559-563, 2009)

Protein and Muscle Building

runners

Simple rule of thumb when it comes to building muscles: post workout snack or meal should be rich in good quaility protein

Why is this important? After a workout, the muslces are highly primed to take up the protein for building purposes.

What should I eat before my workout? Carbohydrates provide the needed energy to enable you to maintain a steady performance level. Otherwise, you will see a drop in the intensity of your workout both physically and mentally.

Protein Recommendations

Without getting into the latest hype about protein and the needs for the athlete.  Let’s look at what the experts say.  (IOC = International Olympic Committee)

According to the IOC, “protein plays an important role in the response to exercise.”

  • Recreational and most competitive athletes:   1.0 to 1.2 grams per kg body weight (per IOC).  For example, this equates to about 6 to 7 daily ounces of lean meat, poultry or fish or the equivalent from eggs, beans, nuts or seeds combined with dairy and grain foods
  • When do protein needs increase? resistant-training exercises and endurance athletes need a higher amount per day (per IOC).  This equates to about 1.2 to 1.6 grams per kg body weght (per IOC).
  • What does the average person need each day?  .8 grams per kg body weight

While most people consume more then enough protein, its important to not fall below these recommendations.