The Secrets of Olive Oil

 

A Mediterranean style of eating, one based on fruits and veggies, fish, beans, nuts, whole grains, healthy fats and let's not forget the wine, has been well regarded to promote health.  People consuming a Mediterranean style diet often have lower rates of heart disease, certain cancers, diabetes, obesity, and even Alzheimer's disease. This style of eating isn't actually a true secret. It has been around for centuries, and more recently been made popular by many celebrities like Rachel Ray, Brooke Burke, and Penelope Cruz. It's that well known it even has its own month to celebrate it. Yup you guessed it, May. Mediterranean does sounds exotic, but there are many foods in this style of eating that are available close to home. I'm even willing to bet that one of the healthy hallmarks of a Mediterranean diet can be found in just about anyone's pantry. No it's not fish or wine. I'm referring to olive oil. Adding vibrant flavors and textures to foods, olive oil is high in those healthy monounsaturated fats and antioxidants. A lot of us are buying and using olive oils, but, do we really know what to look for and when to use it? 

So a crash course in olive oil 101. When it comes to buying and storing this oil there are a couple of things to keep in mind. The four foes of olive oil are age, heat, air, and light. When you buy it it's important to make sure it's no more than 18 months old. So source a bottling date on the label. At home you'll want to store this (and other oils really) in a cool, dark place. This means on top of the stove is not ideal, as it will be exposed to both heat and light. Which brings us well into the next point. The word light is also one to remember. It's only allowed on food labels that are reduced in fat or calories. However, it can also refer to the sensory characteristics of the food such as 'light in colour', which is sometimes the case for olive and other oils. 

Not all olive are the same either. The best quality olive oils are obtained from the first pressing of the olives and are 'cold pressed'. You've likely seen that on a label before and wondered what it meant. It basically means they’re not heated during the pressing process. Heating produces larger amounts of oil, but decreases important flavor and healthy compounds. Two constituents rich in extra-virgin olive oil. Extra-virgin olive oil is likely the least refined olive oil we can buy on store shelves. Quality grades which are lower (more refined) would include virgin, olive, pomace, and in that order. Depending on the quality of oil you might be best for your health and dollar, to use different kinds for different types of food preparation.

Smoke point is the temperature at which an oil begins to smoke, or produces fumes and free radicals (the stuff that we know can contribute to chronic disease). An easy way to know which oil to use for high heat would be to refer to its smoke point. So a good rule of thumb: the more refined the oil, the higher its smoke point. The higher the smoke point the safer it is for higher heat cooking. (Not that deep frying is recommended, but higher heat cooking essentially refers to this, as well as searing and browning). A lot of people tend to use extra-virgin olive oil as an all-purpose oil. Because it is expensive and has a slightly lower smoke point, you might be best to keep the extra-virgin olive oil to use as a drizzle for veggies, or as a homemade dressing for salads, and sparingly in baking and oven cooking. Keep more refined and higher smoke points oils (i.e. the other olive oils, or something like sunflower, or canola oil) for higher heats on the stove or in oven.

As seen in The Telegram May 28, 2012

Obesity – Have we Become Too Hard on Ourselves?

We all know the seriousness of obesity and it's current epidemic. It doesn't escape us provincially, nationally or globally. With all the efforts and attention towards fighting obesity, one has to wonder when enough is enough and when things have been taken a little too far. Obviously maintaining a healthy weight is important on many levels, but contrary to what many think, it isn't the rate limiting factor for health. Increasing obsessions with weight have lead many of us to be 'Obesophobic'. I'm wondering when it was I missed the news story 'beyond all else weight is the only thing that matters'? Just when you think you've heard it all, you haven't. That couldn't be more true for some of the  outrageous 'obesophobic' occurrences the past few weeks. 

A group of doctors and activists in the US have joined forces to demand that President Obama pass up any future photo ops that may involve junky food. The Physicians Committee for Responsible Medicine has circulated a petition in hope First Lady Michelle Obama's efforts for good nutrition will extend to the campaign trail. I can somewhat understand the logic, but really, if the president is photographed eating a burger is it really the end of healthy weight individuals in America as we know it? He is human after all and healthy eating is about moderation. Even dietitians enjoy burgers and fries from time to time. For someone living in a spotlight there is constant societal pressure to be perfect. The good news is nobody is perfect, no matter who they are.

This constant battle for perfection has driven eating disorders and when you think about it obesity too. Consider this disordered eating trend – Orthorexia nervosa, or people who develop an obsession with avoiding foods perceived to be unhealthy. It's not recognized medical condition like other well known eating disorders namely anorexia and bulimia, but none the less an unhealthy preoccupation with weight and health. As a very soon bride-to-be I will be the first to admit I've been a little more conscious of food choices lately. But did I go on a diet for the big day? Nope. Bump up my exercise routine? Perhaps a little. Consider a nasogastric tube feed, aka the K-E diet? Absolutely not. There's a new tube feed diet making rounds in the US with brides that claims to drop twenty pounds in ten days by 'eating' through a tube placed in the nose and directed to the stomach. Extreme, expensive, shocking, and honestly gives me a little sadness to think people feel they have to going through such extremes. If someone wants to marry you, certainly they love you the original way you are.

You can guarantee the love from family, but employers perhaps not so much. In addition to a cover letter, resume and references, don't forget to throw your BMI on your cover sheet when applying for a job in Victoria, Texas. A policy with the Citizens Medical Center requires potential employees to have a body mass index of less than 35. It states that an employee’s physique 'should fit with a representational image or specific mental projection of the job of a healthcare professional,' including an appearance 'free from distraction' for hospital patients. I'm sure it's with good intention, but a couple points. BMI is not always the best indicator for weight, other medical conditions can lead to weight gain, and perhaps more importantly it's clearly discrimination.

Which brings us to the most important point. Health at any size should perhaps be our focus. Support people in adopting health habits for the sake of health and their well-being, rather than that number on the scale. Fighting fat hasn’t made it go away. Being thinner won't necessarily make us healthier or happier. The war on obesity has taken toll and left us with wastage that's hard to recycle. Food and body preoccupation, eating disorders, discrimination, poor health... Instead of focusing solely on the pounds and 'bad' foods let's support all people of all sizes to get healthy by adopting new healthy behaviours.

As seen in The Telegram May 21, 2012

A Look at Food Allergies and Celiac Disease

May is the month of awareness for all things allergy and Celiac disease related. In Canada, about 1 in 133 people are Celiac, whereas 3 in 100 adults have a food allergy. Considering the population census data for 2011, and roughly correlating this to estimates for Newfoundland and Labrador, it would be just over 15 400 adults with food allergies and about 3800 people with Celiac disease. Most experts say the prevalence of both are rising, however they also note the actual number of people living with either condition is difficult to precisely quantify.

As many as 20% of people claim to have food allergies research tells us. The number of people with milder reactions, i.e. Intolerance, are higher, but still experts say food allergies appear to be overestimated. They think partly because reactions to food can change over time. Various symptoms can sometimes be inappropriately contributed to food when in fact they've actually come from something else. That in addition to the fact that many of us have perfected the art of self diagnosis (myself perhaps included). So what is the difference between a food allergy and a food intolerance? Reactions to food are quite common, but they are more often than not from an intolerance rather than allergy. Both food intolerance and allergies can exhibit the same signs and symptoms and hence people often end up confusing the two. Food intolerance symptoms are less serious and limited to digestive problems. They happen when food or a component of food, irritates the digestive system or when we are unable to properly digest or break it down. Lactose intolerance is a fairly common and well known example. A food allergy on the other hand causes an immune system reaction and can  affect numerous organs, causing a wide range of symptoms. It occurs when the body mistakes an ingredient in food as harmful, usually a protein, and then creates a defence system to fight it.  In some cases an allergenic food reaction can be severe or even life threatening. Some of the more common food allergies include  peanuts, shellfish, tree nuts, milk, fish, eggs, soy, wheat, sesame, mustard and sulphites.

As a food allergy sufferer myself, I know all too well the difficulty of eating to avoid allergens. Currently there is no cure for allergies or Celiac disease and total avoidance is the only effective way. If you're unable to tell the difference between the words 'may contain trace amounts of peanuts' and 'manufactured in a facility that processes peanuts', then you're not alone. According to a national study released last month consumers indirectly affected by food allergies are still willing to purchase products that may contain an allergen that they or someone in their household are allergic to. Seems a revamping of existing allergy labels may be just what the doctor had ordered. New Canadian Food Inspection Agency labelling requirements for food allergen, gluten sources and sulphites will come into force this August. Revised regulations will require clearly identified food allergens, gluten sources, and sulphites either in the list of ingredients or at the end of the list of ingredients. Manufacturers will also have to list components of ingredients if they contain food allergens, gluten sources, or sulphites. Lucky for us, stores are starting to take note to the seriousness of intolerance and allergies as well. Just last week Loblaws announced by the end of this year all artificial colours in the PC line, including Blue Menu, Organics and Green branded products will be removed. Yeah! Let's hope that more Canadian companies will be following suit.

As seen in The Telegram May 14, 2012

Counting Sheep: More than just a good nights sleep?

On second thought, it might be easier to count coyotes these days. All jokes aside though, if you're trying to lose a few pounds and it's just not working, there is something in addition to food and exercise you need to consider. Hitting the sack eight hours a night. Sounds simple enough, but we're starting to learn more and more just how important this really is. Sleep can directly affect our weight, what we eat, and even the genes that determine our weight too. Just a single night of poor sleep can sabotage weight control by slowing metabolism, increasing hunger, and contributing to a myriad of other factors that directly affect our bodies, minds and ultimately the number on the scale. 

So why does this happen? When we don't get enough sleep oddly enough several things happen to physiologically prevent us from maintaining a healthy weight. Inadequate sleep lowers our natural metabolic rate so we end up burning calories less efficiently, often by as much as 20% less. We can also have higher levels of hormones running through our bodies which increase hunger, and don't leave us satisfied after a meal. Other research has shown sleep deprived people will consume on average an extra 300 calories daily, frequently higher fat food choices. 'Yes, I would like a lemon poppy seed muffin with my medium double double please'- sound familiar? People who get a good night of rest find it easier to resist overeating. Especially when it comes to consuming those high calorie foods. Of particular interest for us women, new preliminary findings are showing we are even more inclined to overeat and prefer junk when we feel tired throughout the day. As if this wasn't enough, a lack of sleep can also trigger stress hormones throughout the day. Ones which have been linked to extra weight around the belly. One of the most recent studies on sleep, only released last week, has taken the sleep-weight connection one step further. It's suggesting the less sleep we get, the more our genes contribute to how much we weigh, and vice versa.  So essentially individuals who sleep longer at night have a lower body mass index (BMI) and will be at less risk for health complications associated with such, than those sleeping fewer hours.

Often people have problems getting to sleep. Diet can actually be a contributing factor here sometimes. For some, caffeine, high fat meals, or drinking fluids close to bedtime can disturb sleep. Eating too much or too little can also disrupt sleep. Alcohol is somewhat of a double edged sword. Small amounts can aid in sleep, whereas larger amounts can worsen insomnia.

Six out of ten Canadians get less than the recommended sleep hours that experts suggest. So how much sleep is enough? Most will tell you it's anywhere from seven to nine hours a night. Among other things, like food, more isn't always better. People who sleep fewer than six hours a night, or more than nine are also more likely to be obese. Science tells us people who sleep less than eight hours a night often have the above body miscues and also higher levels of body fat. Those who sleep the fewest hours per night often weigh the most. The bottom line? If you snooze you lose win - just be sure it's around eight hours of shut eye. 

As seen in The Telegram May 7, 2012

Would You Like Tax With That?

Two recent topics really got my mind thinking outside the box the past few days. The release of the 2012-2013 provincial budget, and the new drive thru rules for the city of St. John's. At the end of March the city established new regulations for drive-thru businesses which included not being within 15 metres of homes or 150 metres of schools and daycares. Also just to recap, the government is facing a 258 million deficit after recording surpluses in six of the seven most recent years. So what do the two have to do with one another? Well, nothing to be honest. But it did get me thinking about an idea which to my knowledge hasn't been explored in St. John's. It is being actively pursued in other cities, most recently Charleston, South Carolina, and that's a fast food drive-thru user fee.

We know obesity is a factor of energy in (food) and the energy we put out (exercise). An imbalance in that equation can and will lead to weight change. This is just one, as there are many other contributors to the rise in obesity we currently see. Another significant contributor and one we often forget is that fast food is readily available and it's cheap. Amidst rising grocery store prices, we still see extra value menus, dollar menu items, and super sized meals for just pennies more. If the low cost of eating fast food is adding to the obesity problem, potentially the solution lies in increasing the cost. How can we give people the incentive to pay a little more? Increased physical effort? Lack of convenience? Certainly. This is where a drive-thru user fee could be not only helpful, but healthful too.

A drive-thru user fee, or tax would be like having someone pump your gas for you. A small service charge or  premium to each drive-thru order. Add 10% to each purchase (that's less than the tip while eating in) and leave the purchase of walk-in meals alone. At the very least, it may entice some to park and walk rather than waiting in the car.  

Some may argue it's an invasion of personal choice. Others might suggest that we are already being taxed enough, so why suggest to pay more? The rebuttal here is we tax cigarettes in part because of their health cost. Poor dietary choices and sedentary lifestyles are health choices with significant increased health costs as well. We all need to work together and encourage healthy eating and exercise. One individual’s personal decision to lead a sedentary lifestyle in the end actually costs all taxpayers.  Consider West Virginia, apparently the 'unhealthiest' state in the US. Just only weeks ago they banned all fast food drive-thru windows in an effort to get people moving and combat obesity. The idea of a tax really isn't that far fetched when you consider some of our American counterparts are out right banning the drive-thru windows.

Revenues from a fast food drive-thru tax could go directly to government health programs. A bigger budget to help trim bigger bellies. Another added bonus is it would help the environment too. Imagine. We could fight obesity, and reduce gas emissions from idling cars in parking lots and (dare I say) streets too.  More parked cars and less drive thru traffic will accomplish a feat or two for the city as well– making the area safer for pedestrian and drivers. Sounds like it could be a win-win-win.

As seen in The Telegram April 30, 2012