nutritionwonderland

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  • Understanding our Bodies: Dopamine and Its Rewards

    Understanding our Bodies: Dopamine and Its Rewards

    As much as we’d like to deny it, there’s a lot more involved in our decision making when it comes to food than just the advice of our inner and outer nutritionists. For the most part, we know that we should be eating. Yet time and time again when a friend asks us if we want to go grab a Big Mac or when we’re walking down the aisles in the grocery store, we neglect our own advice. Why? Why are those foods that are so terrible for us so darned appealing?

    Would you believe me if I said it all has to do with 4-(2-aminoethyl)benzene-1,2-diol? Well, you might, if I explained that “4-(2-aminoethyl)benzene-1,2-diol” is the chemical name for the infamous addiction neurotransmitter Dopamine.

    The Deal with Dopamine

    The reason bad foods taste so good, dopamine.

    Dopamine is one of our body’s neurotransmitters. It’s one of the most common biochemical compounds in animals, and is found in everything from invertebrates to us. It has a variety of functions, not all of which are fully understood. We do know that it is key in behavior, cognition, motivation and reward. In other words, it helps tell your body when you’ve done something good, and promotes our brains to remember what we did that was good and repeat to get the reward again.

    When we receive a reward of any kind, dopamine is released in our brains. Over time, this stimulus and release of dopamine can lead to learning. Researchers have recently found that how quickly and permanently we learn things relates directly to how much dopamine we have available in our brains. As we get rewarded over and over again for something, we learn that we should keep doing whatever that is very deeply, and it’s hard to unlearn those kinds of behaviors.

    Logically, it’s one of the neurotransmitters targeted for treatment of addictions. Whether chemical or psychological, addictions are made when our brain gets a dopamine boost over and over from a behavior. We learn to not only associate that behavior with the happy reward, but to crave to do that behavior when the rewards aren’t around. Even when there are better, easier, and less destructive ways to make ourselves feel better, our brains are trained to do that one action that it is used to doing – a drug, a drink, sex, whatever – to feel that satisfaction again.

    One of the reasons cocaine is so addictive, for example, is that it prevents the brain from removing dopamine from the space between neurons as quickly, causing reward circuits to fire for longer and more intensely than they normally would. Thus anything done on cocaine that causes a dopamine release feels even better – like if someone hands you a dollar, you feel like you’ve been given a twenty instead. When users stop, suddenly life itself just seems less rewarding, and their bodies crave that happier, more-fulfilled state of mind.

    Effects of cocaine on dopamine activity in the brain

    The important thing to note is that dopmaine doesn’t change the pleasure (or lack thereof) involved with a behavior, just how much we want to do it. For example, rats who have been artificially depleted of dopamine simply won’t eat, but when force fed, they make facial expressions which suggest they actually enjoy it. Similarly, increasing dopamine makes rats crave sweet rewards more, but doesnt change how much they actually like them. Even if you don’t like something at all you can end up wanting to do it if it causes some kind of consistent dopamine release.

    Dopamine and Eating Behaviors

    This is important to our diets because, for one, we get little dopamine rewards when we eat. The more spaced out your meals are, the more time your body spends with lowered dopamine levels. Thus eating smaller meals more frequently actually keeps dopamine levels higher. People who have genetically low levels of dopamine have been shown to be more likely to overeat, most likely because they aren’t getting enough of a dopmaine response. Similarly, the more dopamine receptors a person has, the better control they have of their diet and what they eat. Unfortunately, genetics can have a lot to do with it, so for some people, sweet rewards are harder to fight.

    But it gets worse. The exact conditions when we receive our “reward” stimulus are imprinted on our brains, too. Research has shown that rats that are given chocolate in a given situation learn to expect it, and the same situation triggers reward networks in the brain even without the chocolate being present. So once our brains connect bad food with a particular mood, feeling or state of mind, it’s hard to reverse it. For example, if eating dinner is a time when family gets together, people feel warm and friendly, and are bonding, then when later in life you’re feeling lonely, you might try eating to make yourself feel better. This is especially true for people who are conditioned at a young age to associate sweets with some kind of good deed – get an A, get to eat a sweet otherwise forbidden. Later, when they want the same feeling of accomplishment, they often turn to the food stimulus to create the feeling. It’s exactly why we all know what “comfort food” is.

    The temptations of your sweet tooth. (thanks jujuly25)

    And, of course, then there’s the worst part: unhealthy foods actually trigger the brain’s reward systems better than healthy ones. Sugar and sweets can trigger the brains reward systems completely separate of their tastes. In our bodies, it appears, dopamine release is calorie-dependent, thus the more you eat in a sitting, the more dopamine is released, and the more rewarding the meal is. Of course, very dense calorie-packed junk foods just lying around waiting to trigger your brain’s reward system make it that much harder to eat healthy. And, of course, over time if you eat a lot of sugary, high-calorie foods, your brain’s dopamine system gets desensitized, making it harder and harder to get the same reward from those foods, meaning you eat more and more of them.

    But despite the bad news, there is a lot of good that can come from understanding your body’s reward system and how it relates to diet. Instead of being defeated by your brain, you can actually train it.

    Dopamine and Diet

    There are things you can do to train your body and brain to eat healthier. For one, do your damnedest to avoid those calorie-packed, super sugary, and generally bad foods. If you never eat them, your brain never gets the chance to associate them with the dopamine reward, thus making it so you don’t crave them. Resisting the initial temptation makes it easier to resist the temptation in the future, and instead of getting dopamine boosts from sugar, you’ll get them when you eat your healthy meals. Soon enough, your brain associates good food with dopamine rewards, and you’ll start to find yourself wanting to eat something healthy when you want a rewarding brain boost.

    Eating smaller, more frequent meals, or meals with healthy snacks in between, can also help keep your brain feeling rewarded, and thus less likely to want those dopamine-boosting bad boys like sugar and sweets.

    There are also nutritional elements that you can ensure are in your diet to make your body less dopamine-seeking, thus less craving of those unhealthy foods period. Research suggests that Iron, Vitamin B6, Folate and Vitamin E are key to maintaining healthy levels of dopamine and dopamine receptors in your brain, so you get the proper reward you deserve from your healthy meals, too. By keeping your brain dopamine-stocked at natural levels, you make it so you don’t need super stimulus like a Cinnabon to get the dopamine flowing.

    Dopamine pathways in the brain thanks to flickr user mathplourde.

    There’s also some research which suggests that Flavonoids, those lovely antioxidants found in berries and red wine, promote healthy dopamine neurons. So ensuring that you make room in your diet for some blueberries isn’t a bad idea, either.

    Closing Note

    Keep in mind that research into how exactly dopamine relates to eating – what we eat, how we eat, etc – is still very new. While we know quite a bit, new studies are released every day which increase our understanding of this incredibly complex system. It’s not a good idea, yet, to try to take any kind of dopamine supplement or drug for weight loss or management, as extreme excess dopamine can have devastating neurological effects. For that matter, direct dietary ingestion of dopamine is a fruitless endeavor, since dopamine itself can’t cross the blood-brain barrier.

    In short, there’s no easy way out of this one: you have to just eat right, daily, to train your brain to enjoy it. It’s like exercise – you’re never going to get in shape without putting in the hours, no matter what the infomercials try to tell you. You won’t have a healthy, level and balanced dopamine system until you cut out the extremely-excessive calorie foods and eat healthy day in and day out. Eating a well rounded diet is the best way to make your body crave a healthy diet.

    Previous posts in the Understanding Our Bodies series:

    References:

    1. Guilarte TR (1989). Effect of vitamin B-6 nutrition on the levels of dopamine, dopamine metabolites, dopa decarboxylase activity, tyrosine, and GABA in the developing rat corpus striatum. Neurochemical research, 14 (6), 571-8 PMID: 2761676
    2. Duan, W., Ladenheim, B., Cutler, R., Kruman, I., Cadet, J., & Mattson, M. (2002). Dietary folate deficiency and elevated homocysteine levels endanger dopaminergic neurons in models of Parkinson’s disease Journal of Neurochemistry, 80 (1), 101-110 DOI: 10.1046/j.0022-3042.2001.00676.x
    3. Martin A, Prior R, Shukitt-Hale B, Cao G, & Joseph JA (2000). Effect of fruits, vegetables, or vitamin E–rich diet on vitamins E and C distribution in peripheral and brain tissues: implications for brain function. The journals of gerontology. Series A, Biological sciences and medical sciences, 55 (3) PMID: 10795718
    4. McGuire, S., Sortwell, C., Shukitt-Hale, B., Joseph, J., Hejna, M., & Collier, T. (2006). Dietary supplementation with blueberry extract improves survival of transplanted dopamine neurons Nutritional Neuroscience, 9 (5-6), 251-258 DOI: 10.1080/10284150601086134
    5. Pleger, B., Ruff, C., Blankenburg, F., Klöppel, S., Driver, J., & Dolan, R. (2009). Influence of Dopaminergically Mediated Reward on Somatosensory Decision-Making PLoS Biology, 7 (7) DOI: 10.1371/journal.pbio.1000164
    6. Arias-Carrión O, & Pŏppel E (2007). Dopamine, learning, and reward-seeking behavior. Acta neurobiologiae experimentalis, 67 (4), 481-8 PMID: 18320725
    7. Radhakishun FS, van Ree JM, & Westerink BH (1988). Scheduled eating increases dopamine release in the nucleus accumbens of food-deprived rats as assessed with on-line brain dialysis. Neuroscience letters, 85 (3), 351-6 PMID: 3362423
    8. de Araujo, I., Oliveira-Maia, A., Sotnikova, T., Gainetdinov, R., Caron, M., Nicolelis, M., & Simon, S. (2008). Food Reward in the Absence of Taste Receptor Signaling Neuron, 57 (6), 930-941 DOI: 10.1016/j.neuron.2008.01.032
    9. Erikson KM, Jones BC, & Beard JL (2000). Iron deficiency alters dopamine transporter functioning in rat striatum. The Journal of nutrition, 130 (11), 2831-7 PMID: 11053528
  • Coconut Blasted Pork Loin With Grilled Scallions

    Coconut Blasted Pork Loin With Grilled Scallions

     

    Yummy Pork Loin, thanks to flickr user Joshbousel

    4 to 6 servings

     

    • 2 trimmed pork tenderloins, about 2 pounds
    • 2 cups shredded, unsweetened coconut flakes
    • 4 scallions, washed
    • Olive oil, for cooking
    • Kosher salt and freshly ground black pepper, to taste

     

     

     

    Coconut milk in the making. (Thanks to flickr user TravelMuse…)

    Ingredients for marinade/sauce:

     

    • 2, 14 oz. cans, unsweetened coconut milk
    • 4 garlic cloves, smashed and peeled
    • 1, 1” piece fresh ginger, peeled and rough chopped
    • 1 lemongrass stalk, rough chopped
    • 1 large jalapeño, seeds removed, and rough chopped
    • 2 limes, juiced
    • 2 tablespoons soy or ponzu sauce
    • 2 teaspoons sugar
    • ½ bunch cilantro, rough chopped
    • Kosher salt and fresh ground black pepper, to taste

     

    First, prepare the marinade by adding all of the marinade ingredients into a blender and puree. Pat the tenderloins dry with a paper towel and lay them into a vessel large enough to contain them and the marinade. Pour in the marinade. Don’t worry if the loins are not fully submerged. Cover the loins with plastic wrap and refrigerate for at least four hours. If the loins were not fully submerged in the marinade, turn the loins over in the vessel at about halfway through the process and recover until the marinating process is finished.

    Now, once the loins have been marinated, remove them from the mixture and once again, pat dry with a paper towel, (you may have to scrape away some of the remnants from the marinade). Lay the loins on a large platter. Reserve the marinating mixture for later. Season the loin with the salt and pepper. Brush a thin layer of olive oil all over the loins, and the scallions. You are now prepared to grill.

     

    A nice addition to hearty tenderloins

    Before grilling the loins, first preheat an oven to 375 degrees. Spread the coconut flakes evenly over a sheet pan and bake until toasted and golden brown, about ten minutes. Remove and allow to cool. Next, strain the marinating mixture into a saucepan. Bring the sauce to a boil for a minimum of fifteen seconds. Reduce to a simmer and allow to cook for an additional five minutes. Adjust seasoning and keep warm until service.

    Now, grill the pork loins. Turn after five minutes or until a nice crusty brown sear is achieved on all sides. Tenderloins will be done when slightly pink in the middle. Allow to rest or cool slightly. While cooling, mark the scallion on the grill, both sides, and cook just until slightly limp.

    Roll the cooked pork loin into the coconut flakes. Try to cover evenly. Slice and arrange the pork loin on a platter with the grilled scallions. Drizzle the sauce over and enjoy.

  • Understanding Our Bodies: Amino Acids Are Important

    Understanding Our Bodies: Amino Acids Are Important

    Just about every diet I know of supports eating a large portion of protein. Whether the strategy is to cut carbs or to cut fat or to cut calories in general, just about everyone agrees that protein is good for you. But why? And do the sources make a difference? What about protein makes it so important, and what do you need to include in your diet to reap the benefits?

    Why Protein?

    In biochemistry, there are 4 main types of compounds:

    • fats
    • carbohydrates
    • nucleic acids
    • proteins

    They’re distinguished by their chemical structures. Proteins are compounds which are made up of amino acids, which all contain an amino (nitrogen-containing) and carboxyl (like carbon dioxide) group. Proteins are made when these amino acids are strung together and (often) folded into complex shapes. They can be structural proteins, like the keratin in our fingernails or the actin in our muscles, or they can be chemically functional, like enzymes. Proteins can also be very important in communication in the body – insulin, for example, is a protein. In fact, if you take away the water, 75% of our bodies are protein. All of these proteins require the right amino acids found in our bodies and our diets to be made. Watch this video to understand how they are made:

    Can’t make amino acids. Still a cute guy though. Credit: Aaron Logan

    While most microorganisms and plants can produce whatever amino acids they want, animals, including us, have lost the ability to produce certain amino acids. These amino acids are called the “essential” amino acids, or the ones we must intake in our diet. Without enough of a dietary source of these essential amino acids (of which, in humans, there are about 8, with 4 others needed by children), our bodies can have trouble making the proteins needed for ordinary functioning, and we can end up malnourished. On top of this, our bodies don’t store amino acids like they do fats or carbohydrates. To ensure we have the amino acids we need, we have to get them daily.

    It would be easy to attain the amino acids we need if all we had to do was eat enough of them as needed to make proteins, but alas, as always, our bodies are far more complicated. As the body digests protein, a large portion of the amino acids that result are deaminated and are used for fuel instead of as protein building blocks. This is done by a two processes, either gluconeogenesis where proteins are converted to glucose directly or an alternate pathway where they are fed into the natural energy cycle (the citric acid cycle) at a later point to produce even less fuel. This particularly occurs under starvation conditions, where the body will actually start breaking down its own muscle and other protein sources for fuel. As far as energy goes, protein is a poor source of it, containing only 4 kilocalories per gram as opposed to the 9 in fats.

    Our bodies don’t fluctuate in amino acid concentrations like they do with other molecules. Levels of amino acids in the blood are almost constant, regardless of diet. However, that’s not because diet isn’t important, it’s because the body will begin to attack itself and break down muscle and other tissue to keep amino acid concentrations level. This can be why some extreme dieters seem to lose weight but feel lethargic or unable to exercise – by massively cutting calories, they probably cut a lot of protein out of their diets, too, and their bodies are basically eating their muscle tissue to get amino acids for more essential uses like cell signaling. Therefore, to get the total amount of amino acids we need on a daily basis, we actually have to eat a high amount of excess amino acids.

    When it comes to dietary intake, the weakest link is the most important. The most limited essential amino acid in our diet affects how well our bodies uptake the rest of them, so balance is key. In other words, whatever amino acid we’re most lacking in will set the bar for how our bodies intake all the others, and so to have healthy levels of all amino acids we have to have good balance and enough of each.

    The Essentials and Our Diets

    There are roughly 20 common amino acids, with 8 of them considered essential for adults and another 4 essential for children and infants. The essential ones for adults are:

    • isoleucine
    • leucine
    • valine
    • methionine
    • phenylalanine
    • threonine
    • tryptophan
    • lysine.

    Additionally, cysteine, tyrosine, histidine and arginine are required by infants and young children. It’s rare that a person needs to supplement their diet with any form of pill or powder to get enough amino acids, and doing so can be dangerous if not closely watched. For example, body-building supplements contain a high concentration of the first three amino acids mentioned, but over time, extreme excess of these acids can lead to nerve degeneration or even liver and kidney toxicity. In general, extreme excess of any amino acid is bad for the body. It’s hard to get that kind of excess from eating – our bodies naturally just turn most excess deitary protein into fuel, but you can over-supplement.

    Impact of Protein Deficiencies

    Because of the many uses and importance of amino acids in our bodies, it’s key that we get enough and a balanced amount of the essentials, which is far more often the problem than excess amino acids. Protein deficiency is a huge medical issue in developing nations, with protein-energy malnutrition affecting 500 million people every year and killing 10 million of them. Severe cases tend to include complete loss of immune function and thus increased risks from other diseases. While it’s fairly rare in developed nations, protein deficiency can affect the poor and often occurs in those who are crash dieting to lose weight or in older adults, particularly leading to conditions like osteoporosis, as protein is key when it comes to bone health. Those recovering from surgery, trauma or illness can also be protein deficient if they don’t increase their dietary intake to match their increased needs. Our bodies use protein when we’re healing, so its important to eat lots of it when we’re sick or recovering.

     

    Distended stomachs, a sign of malnutrition (thanks to Flickr user TKnoxB)

    It’s even possible that protein deficiency is a far more common problem than we think, and that many simply suffer from very mild affects. There are studies which have shown lower protein intake in certain minorities. Some biologists, like Bob Lanier, a biology professor at Jesuit College Preparatory School of Dallas, have argued that a very slight protein deficiency might actually explain some of the variance in academic performance between poor minority and richer majority students. Since so much of brain function is tied to proper nutrition and protein intake, it’s entirely possible that even smaller changes in protein consumption, like that of crash dieters, could have an impact on mood and cognition, though few studies have looked deeper into this idea in adults. In children, however, a deficit in dietary protein as infants can have a marked affect on intelligence as older children, especially for boys.

    How to Get Amino Acids

    Steak could be the answer for your amino acids

    Overall, adults require approximately 60 grams of protein per day, with higher intake required in pregnant and nursing women and, to a lesser extent, men, due to their higher overall muscle mass. Nutritionally speaking, food sources for protein are generally referred to as “complete,” as in containing all of the essential amino acids, or “incomplete,” as in only containing some essential amino acids. Complete protein sources include meat, fish, eggs and dairy products, while vegetables, beans and other plant products are considered incomplete. By far, meats are the best sources of complete dietary protein, but they also tend to be high in fat. Fish and poultry tend to be fantastic protein sources since they’re lower in fat and contain other, valuable nutrients.

    This doesn’t mean, however, that you have to get all of your essential amino acids from meat, fish or dairy. Instead, a carefully balanced diet including a good variety of ‘incomplete’ sources can give you the full array of essential amino acids. For example, you can combine beans with brown rice, corn, wheat or nuts to get a complete set of amino acids. Also, soybean products like tofu and soymilk are complete proteins, so you can have a meat-less diet and still get plenty of dietary protein.

     

    Eat Salmon!

    The key is to eat 2 to 3 servings a day, or roughly 20 g per meal. If you get less in the morning, be sure to bulk up at lunch and dinner with lean meats or extra vegetables. And you have to eat protein DAILY, otherwise your body lacks the amino acids it needs for the day and begins to take them from places you might want them, like your sexy abs that you worked so hard for!

    Previous posts in the Understanding Our Bodies series:

    References:

    1. Peng Y, Gubin J, Harper AE, Vavich MG, & Kemmerer AR (1973). Food intake regulation: amino acid toxicity and changes in rat brain and plasma amino acids. The Journal of nutrition, 103 (4), 608-17 PMID: 4693672
    2. Müller O, & Krawinkel M (2005). Malnutrition and health in developing countries. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne, 173 (3), 279-86 PMID: 16076825
    3. Bonjour JP (2005). Dietary protein: an essential nutrient for bone health. Journal of the American College of Nutrition, 24 (6 Suppl) PMID: 16373952
    4. Lovejoy JC, Champagne CM, Smith SR, de Jonge L, & Xie H (2001). Ethnic differences in dietary intakes, physical activity, and energy expenditure in middle-aged, premenopausal women: the Healthy Transitions Study. The American journal of clinical nutrition, 74 (1), 90-5 PMID: 11451722
    5. Lucas A, Morley R, & Cole TJ (1998). Randomised trial of early diet in preterm babies and later intelligence quotient. BMJ (Clinical research ed.), 317 (7171), 1481-7 PMID: 9831573
  • Green Tea Coco Chiller

    Green Tea Coco Chiller

    A good way to eat (or drink) some coconut after reading Christie’s article.

    A delicious way to enjoy some coconut. Thanks flickr user Mel B.

    Ingredients:

    • 1 ½ cup ice
    • ½ cup diced honeydew melon
    • 2 oz. honey
    • 2 ounces coconut cream (Coco Lopez)
    • 2 ½ ounces brewed and chilled green tea
    • 10-15 fresh mint leaves

    First, add the ice into a blender, followed by the rest of the ingredients. Blend until smooth or preferred texture desired. Pour into glasses (maybe cut some orange wedges for garnish), find a porch swing and enjoy! Recipe makes two drinks.

  • Hawaiian Health and the Coconut

    Hawaiian Health and the Coconut

    Upon moving to Hawaii, it’s hard not to be instantly swept up in the culture and nature of the world around you. It’s as if even the air is different here – and, in some ways, it probably is. The islands are rich with pleasant flowers, and the consistent trade winds blowing in mix the fragrant smell of plumerias, gingers, and the sea with a whole variety of other wonderful scents. The mood is relaxed and cheerful, and the people just seem healthier and happier.

    Coconut! Thanks flickr use bionicteaching

    Well, maybe they are healthier. Hawaii has some of the lowest rates of heart disease, childhood obesity, cancer, and even deaths by Alzheimer’s in the US. While part of this might be due to good health care coverage and availability (Hawaii has the second lowest rate of uninsured individuals in the US), it might also have a lot to do with the food.

    The Coconut, as Food

    If there’s one thing that Hawaiians know how to do well, it is eat. Traditionally, Hawaiians welcome others to their home by saying “Kahea ai. Ai a ma’ona,” which roughly translates to “Come in and eat all you want.”  Often, coconuts will be waiting for you.

    Called Niu, the coconut was raised from an ordinary food item to a sacred tree. It is shown in mythical art and verbal lore as a magical tree, an image of Ku, the ancestor of the Hawaiian people and the link to their original home. Of course, it had its culinary uses, too. Most common in Hawaiian cuisine is coconut pudding, called haupia, which is a staple at every luau.

    While the trunks and leaves were used for tools and shelters, it was the nut alone that provides the coconut’s nutritious benefits. In botanical terms, the coconut is truly a nut.  On the outside is the husk, called the mesocarp, which must be removed to gain access to the inner fruit. The precious interior is further protected by the endocarp, or the hard surface known as the shell. Lining the inside of this protective shell is the white, fleshy endosperm or “meat” of the coconut.

    Coconuts, though, unlike most other nuts, have a hollow interior filled with a liquid often referred to as coconut water.  This water is not the coconut milk often used in cooking – that is created by grating the meat and mixing it with water. Thus coconut milk, used mainly in Asian cuisine, is nutritionally comparable to coconut meat not coconut water.

    Coconuts grow on big trees, thanks to flickr user Swami Stream

    Green, immature coconuts can contain up to one liter of coconut water, which is much sweeter and cleaner tasting than coconut milk. In either case, the liquid is high in electrolytes, and is thus very good for preventing dehydration or diarrhea. It has long since been a popular drink where coconuts are found, and is sold fresh, canned, or bottled. The water contains very few calories but because it contains potassium and other electrolytes it’s even marketed as a sports drink. Coconut water can even be used as an intravenous fluid if desperate, when medical saline is unavailable.

    The main part of the coconut used nutritionally is the meat. Mature coconut meat is about 50% water, 35% fats and oil, 10% carbohydrates and 3.5% protein. Compared to other nuts, the meat is actually fairly low in fat, although it is mostly comprised of short-chain saturated fats instead of the unsaturated fats found in nuts like almonds and peanuts. Ninety percent of the fat in coconuts is saturated, exceeding lard and butter for saturated fat content. However, there is some debate as to whether the saturated fats found in the coconut are unhealthy.

    The Coconut, as Medicine

    The major component of the fats in coconut meat is Lauric Acid, a rare medium-chain fatty acid that, as far as our diets go, is primarily found in human breast milk. Despite the general nutritious distaste for saturated fats, studies have shown that coconut oil (which is made from pressing the fatty acids out of the meat) might actually help reduce abdominal fat and obesity. And despite LDL cholesterol concerns, studies have found that increased lauric acid dietary intake is linked to reduced heart problems. Studies have even found that virgin coconut oil has antioxidant properties.

    Research has been mounting which suggests health benefits of lauric acid and other coconut fatty acid derivatives. Lauric acid has also been investigated for its antibiotic properties. In study after study after study, lauric acid has been shown to kill a variety of bacteria and fungi. For this reason, as well as its general moisturizing properties, coconut oil may be a good treatment for many skin conditions, from acne to dermatitis. But even beyond antimicrobial properties, gaining research seems to support lauric acid as a possible treatment for chronic diseases. Lauric acid and similar fatty acids have been found to inhibit cancer cell growth.

    Lauric acid may slow HIV down

    But the most staggering, and of course controversial, effect of lauric acid seems to be its ability to slow or stop the progression of viruses. Lauric acid and its similar saturated fatty acids have been shown to interfere with virus maturation in different viruses, and has even been shown to slow the spread of HIV viruses by preventing viral budding. Unfortunately, very few clinical studies have yet to be done utilizing coconut, and so how effective or useful dietary supplementation of coconut meat or oil is on such diseases is unknown.

    Even considering the possible downsides of saturated fats, there is still room for them in our diets, so even ignoring the possible benefits of lauric acid, coconut meat isn’t unhealthy. Coconut meat contains far less sugar than other fruit choices, and is fairly high in protein witha bout 9% fiber by volumn, making it actually quite good for you. And on top of that, coconut meat is uniquely high in vitamins and minerals, including many Vitamin Bs (like Thiamine and Niacin, which promote good mood), Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

    Aloha, and Enjoy

    Of course, the sun, scenery and wonderful weather might also have something to do with the mood of Hawaii. While it might not just be the coconut which makes Hawaiians so healthy and happy, it certainly is a nutritious way to spruce up your meals with a little tropical flavor. Curries and other Asian recipes often use coconut milk as a base. But if you’re going for raw coconut meat, the most important thing to consider is freshness.

    As a liquid-filled nut that often has to be transported from the tropics, it can go bad quickly. The best way to make sure it’s fresh is to examine it closely, ensuring there is no mold or cracks. You want one with a little weight for its size, and be sure to shake it to hear the water sloshing within. Cracking it on your own, of course, it a bit of an art form – I’ve heard that a screwdriver to the “eyes” (three, small spots which become holes where the seed germinates out of) or power drills do the trick well if you want to save the water. Otherwise, a machete or a hammer can go a long way! Other than that, Aloha, and enjoy!

  • Does McDonalds Own Chipotle? – Mailbag

    Does McDonalds Own Chipotle? – Mailbag

    Hi – I was watching Nightline a couple weeks back and they had a special on Chipotle using free-range animals. Then I remembered that Chipotle is owned by McDonalds [America’s #1 buyer of factory farm beef -ed]. Is this true?

    – James, Minneapolis, MN

    This is an excellent question we have also heard many times. After some research, the short answer is, no, Chipotle is not owned by McDonalds as of 2009 but it once was. The story is quite complicated actually.

    How deep does the love go?

    Chipotle was founded in 1993 by Steve Ells in Denver, Colorado, funded by an $85,000 loan from his dad, according to an excellent article by the Rocky Mountain News, Denver’s now defunct paper. The restaurant was based upon Ells time in San Francisco where he studied the burrito stands in the city’s Mission district. His instincts were vindicated as the restaurant was an immediate success. Ells managed to open a chain of five stores around Denver by 1998.

    After this initial success, McDonalds did enter the picture, purely as an investment partner in 1998, technically making Chipotle a subsidiary of McDonalds. That same article from the Rocky Mountain News mentions, very briefly, that Ells family connections to McDonalds helped pave the road for Chipotle’s massive expansion. We did not independently verify this fact, but it was published in a major American newspaper, giving it substantial weight in our minds.

    From Investor to Owner

    With McDonalds onboard, Chipotle started to build out beyond their Denver market – into Kansas City, Ohio and Minneapolis. That success that would lead McDonalds to become the majority owner of the firm in 2001, making Chipotle fully-owned subsidiary of McDonalds. This is when Chipotle ascended into a household name across the United States. From 2001 to 2006, Chipotle went from under 100 stores to 466 – expanding into more than 30 states [1].

    It was then in January 2006 that McDonalds said goodbye to Chipotle, spinning off the company in an IPO on the NYSE, saying they wanted to concentrate on their core business.

    Technically though, that was not the end. McDonalds continued to hold a large amount of class B shares of Chipotle for another 6 months, and these class B shares contained over 80% of the voting rights to the company [2]. McDonalds then authorized the final divestment deal in October of 2006 whereby their own shareholders could exchange McDonalds stock for the remaining class B voting shares of Chipotle. According to SEC documents, this was done for tax purposes [2].

    So, since October 2006, Chipotle has not been owned by McDonalds but much of the company’s DNA and supply chain management is likely taken directly from McDonalds. Chipotle now trades as an independent company on the NYSE under the call sign, CMG [3].

    Chipotle Vs. McDonalds

    Here is the Nightline story and video James was referencing:

    Chipotle and Pastured Pigs

    (Click picture to view video, its well done)

    The video highlights Chipotle’s commitment to buying from pasture-raised hog rearing operations. Many of these operations are small in nature, so there is an implicit commitment to sustainable farming practices. We cannot be sure of exactly how local or regional Chipotle’s supply chain (those are trade secrets), but in the fast food arena, they are the leader in this space. Chipotle was the first restaurant to remove rBGH for all their milk products, buys from family farms and makes a real, financial commitment to sustainable meat.

    The real conundrum James is implying with this question of Chipotle’s ownership is how could McDonalds, known for poor food quality and nutrition, simultaneously invest in a company with such divergent values.

    McDonalds is a business and will do whatever it takes to make money. Chipotle hit a nerve with the public and McDonalds likely did extremely well with their investment.

    For their part, McDonalds does keep a “Values in Practice” section on the corporate responsibility portion of their website. It mentions some laudable things – namely that:

    In 2007, 91% of our fish was sourced from fisheries without any unsatisfactory sustainability ratings.

    But, as is the case with most ingredient labels you see in the store, what isn’t said is usually more important than what is. McDonalds is well known as the leading buyer of meat from factory farming operations. And while McDonalds does certify that their operations are humane, whatever guidelines they are using as not publicly available so they cannot be verified.

    Their operations are so large that even if they made a small commitment to sustainable farming practices, massive changes would occur throughout the supply chain – effecting what’s in the grocery store for everyone. Hopefully, that day is near.

    In the mean time, you can enjoy either Chipotle or McDonalds foods knowing they are two, separate corporate entities.

    Full Disclosure – This author owns no stake in either one of these companies.

    Chipotle Nutrition Information

    A late edition here, this is the nutrition information for the Chipotle menu.

  • Understanding Our Bodies: Serotonin, The Connection Between Food and Mood

    Understanding Our Bodies: Serotonin, The Connection Between Food and Mood

    Continuing the series on The Physiology of Nutrition, I present to you the connection between food and mood – serotonin. While it’s easy to see how what we eat has a direct impact on our waistlines, it seems a little foggier how our nutritional choices affect our brains. Even still, we all know intuitively how important food is to our emotions and our moods. After all, who hasn’t gotten angry or upset and wanted nothing other than a super-sizes sundae drizzled with chocolate sauce to calm down? We use food to affect our moods all the time without even thinking about it. But more importantly, our daily nutritional intake can have huge impacts on how we feel, and most of it is due to a little chemical called serotonin.

    What is Serotonin?

    Serotonin is a neurotransmitter which is highly common throughout nature.  How it works is incredibly simple. Neurons (nerve cell) communicate by specialized areas of their cells called synapses where they are very close together.  The first nerve cell dumps neurotransmitters into the space between, and the second nerve cell on the other side has receptors which recognize the transmitter and respond accordingly.  Below is a basic picture of the scene where this exchange occurs:

     

    How neurotransmitters help synapses fire (this is how your brain works!)

    At the same time, as soon as the transmitter is dumped in between the cells, special proteins which are responsible for taking the transmitter back into the neurons start pumping, so the time that the transmitter is in between the cells is short. As the receptors recognize the neurotransmitter, they send signals inside the second cell which pass the signal onward and do whatever other physiological response that particular transmitter dictates. Soon enough, the first cell has all its signal back inside it, and the two neurons are back to their resting state, ready to signal again when the time is right.

     

    A close-up of whats going on (serotonin is one of the white dots)

    What is serotonin’s job as a neurotransmitter? It regulates signal intensity. Think of it like a volume control on a stereo: serotonin changes how efficiently neurons communicate with each other, making other signals louder or softer. Most often, it accompanies other transmitters, changing a neuron’s response to that particular signal. Because of this, its used by all kinds of nerve cells all over the body, and serotonin levels can dramatically alter our behavior. Levels too high can lead to sedation, whereas low levels are associated with debilitating psychiatric conditions and sudden infant death syndrome (SIDS).

    Serotonin, The Necklace – by Molecule Muse

    OK, if you pay enough attention to those annoying medical ads you probably have heard of serotonin. It’s one of the major mood neurotransmitters in our brains. When serotonin levels are low, we’re more depressed, and when they’re high, we’re happier. Many depression drugs target the serotonin system by attempting to artificially boost serotonin levels or sensitivity.  MAOIs prevent the breakdown of serotonin in the body in general, thus artificially raising levels. Zoloft and other SSRIs (selective serotonin re-uptake inhibitors) target the serotonin system by blocking the those pumps which bring the serotonin back in after a signal, causing signals to seem stronger and last longer. For that matter, recreational drugs often target serotonin as well. Mescaline, LSD and other psychedelics mimic serotonin and activate serotonin receptors in the brain. Ecstasy’s main component, MDMA, causes your brain’s neurons to release stored serotonin, causing the happy, euphoric state the drug is named for.

    Serotonin in the Gut

    But what you probably don’t know is that about 80 to 90 percent of the human body’s total serotonin is found in specialized cells in our guts, not in our brains. In fact, serotonin was tied to food long before it became an important mood hormone.  In many species, its directly tied to appetite – deplete serotonin, and they act like they are starving. They hunt for food, put off mating and egg laying, and generally do whatever they can to find another bite to eat.

    In many species, including us, serotonin is key in the functioning of gut muscles, causing contraction of our intestines. As it turns out, our digestive system has its own neural network and largely controls itself without any input from our brains whatsoever. In fact, if you were to cut the main nerve that connects the two, the gut would continue to function independently. In part, that is where serotonin comes in. It is key in the control our digestive muscles during digestion. Serotonin acts on gut nerves which signals pain, nausea and other gut problems.

     

    Stomach, up close

    For example, if you eat something that upsets some of your stomach cells, they release copious amounts of serotonin. This flood of neurotransmitter causes the gut to empty, leading to diarrhea. But if the serotonin overflows the gut’s management system, it leaks into the blood, where it stimulates 5HT3 receptors in the brain which induces vomiting. So depending on how bad the insult to your stomach, serotonin levels control how your body reacts. Because of this, some of those anti-depressants, particularly the SSRIs, frequently trigger nausea and vomiting as a side effect.

    Our gut uses so much more serotonin than our brains its amazing. In fact, so much serotonin enters our stomachs every day that if it were injected into the body in general it would be lethal. Luckily for us, there are certain gut cells which contain a lot of serotonin transporters which keep the serotonin in our stomachs and out of the rest of our bodies. (Watch the following video if you REALLY want to know the science behind serotonin in the gut):

    There’s even rising evidence that serotonin is important in our hunger signaling, particularly in feelings of fullness. Injecting low serotonin doses into the body has caused rats to eat less even though they’re hungry, an effect enhanced by those same MAOIs that increase serotonin levels. Overall, more and more research suggests that serotonin is somehow modulating food intake – but we’re not sure exactly how… yet.

    Serotonin and Nutrition

    Since it has so many diverse and important roles in the body, serotonin levels are key to health mentally and physically. Because its so common in all kinds of animals, serotonin can be found in a variety of foods. The highest concentrations are found in:

    • walnuts
    • plantains
    • pineapples
    • bananas
    • kiwis
    • plums
    • tomatoes

    These foods can boost serotonin levels in the gut, ensuring rapid communication between gut cells. But because serotonin in its complete form cannot pass through the blood-brain barrier, we have to do more than include serotonin-rich foods in our diets: we have to include its building blocks.

     

    In fact, our bodies naturally understand this, and cause us to crave foods rich in tryptophan, an amino acid key to serotonin production in our brains when serotonin levels are low. What foods are high in tryptophan, you might ask? Carbohydrates. All of a sudden those calorie-rich, carbohydrate-packed comfort foods make a whole lot of sense. It’s logical, then, that sad people tend to eat more junk food even when a more nutritious option is available. When we’re depressed or upset, we want higher levels of serotonin to feel better, and packing in as much tryptophan as possible is our body’s way of trying to cope. Studies have shown that ingesting carbohydrates boosts serotonin synthesis and levels. Particularly tryptophan-rich foods include:

    • turkey
    • bananas
    • milk
    • yogurt
    • eggs
    • meat
    • nuts
    • beans
    • fish
    • a variety of cheeses including Swiss and Cheddar

    The irony is that not only does mood affect how we eat, but how we eat affects our mood. It’s a two way street. Research has shown that dieters tend to become depressed about two weeks into a diet, about the time their serotonin levels have dropped due to decreased carbohydrate intake. Cutting calories has been shown to reduce tryptophan levels in rats, leading to less serotonin , and even decreases the number of receptors in their brains, so they’re less responsive to the serotonin they have.

    Watch out ladies…

    Of course, just because that’s how the world seems to work, women have to be even more careful than men when it comes to dieting and serotonin. In women, calorie reduction has a dramatic impact on serotonin and tryptophan levels – an effect not nearly as strong in men. This strange double standard is suggested to be a part of why women are so much more prone to eating disorders. The obvious recourse when it comes to dieting, logically, is that by cutting calories we make ourselves more depressed, which in turn makes our bodies want more carbohydrates and calories to boost our moods. It’s yet another reason our weight tends to yo-yo when we try to diet, especially when carbs are cut, and helping keep serotonin levels in check might just be the solution. For example, cheat. Giving yourself a carb-rich treat every so often can help you maintain higher serotonin levels and keep you in a better mood where you can curb your cravings to eat calorie-craving comfort foods during the rest of the week.

    But its not just tryptophan that’s important. It turns out that vitamin levels in our diets can have a dramatic impact on serotonin systems. One of the most important vitamins key to serotonin function is thiamine, one of the components of Vitamin B Complex. Simply altering the levels of thiamine in our diets and ensuring enough intake can have amazing effects. One study, for example, found that supplemental vitamins for a year significantly boosted women’s moods and overall well-being, particularly due to levels of thiamine.

    Another Vitamin-B compound, folic acid, is also strongly linked with serotonin levels. Boosting folate levels in older people, who are generally deficient compared to younger adults, has been found to improve their mood and cognitive function. Even in healthy adults higher levels of serum folate have been linked to fewer mood swings and negative moods. And even more impressively, high folate levels can improve other depression treatments, particularly with how well anti-depressants work. Exactly how folate relates to serotonin is unclear, though it appears to act through an intermediate compound called S-adenosylmethionine (SAM). SAM increases serotonin levels, but it requires folic acid. Folic acid deficiency leads to low levels of SAM, and subsequently reduced serotonin.

    Serotonin and Behavior

    One way in which we can help our bodies have healthy serotonin levels is by good behavior. Things we do, behaviorally, have a major impact on serotonin levels. For example, stressing, feeding, and exercise have been shown to have marked affects on serotonin levels in rats. It turns out that sleep and exercise are particularly strongly tied to serotonin. After all, one of serotonin’s major actions in our bodies is as a sedative, so its not shocking that it has close ties with how we regulate our energy.

    Exercise to increase serotonin (credit, Frederic de Villamil, flickr)

    It’s well established that exercise can boost our moods and make us feel better. One way in which this occurs is by increasing serotonin. Exercise is a cheap and dirty way to boost blood and brain serotonin levels immediately, making it a good alternative to other ways of dealing with stress and depression. But exercise does even more: it helps regenerate neurons. Unlike we’re told when we’re young, our brain cells can and do regenerate, albeit slowly. Increased levels of exercise have been shown to increase neuron production, giving out brains better ability to utilize the serotonin boosts and improve our moods. Exercise also allows our brains cells to function better by making them more flexible, leading to better responses to all neurotransmitters, including serotonin.

    Sleep, however, is even more important when it comes to serotonin. People have been studying the connection between serotonin and sleeping behaviors for over 50 years. We know that changes in serotonin levels have marked impact on sleeping, with decreases in serotonin leading to apnea or other sleep problems. But only recently have we realized the opposite is true, too. Lack of sleeping negatively affects our brains neuronal signaling, including how it responds to serotonin. Sleep deprivation has been shown to desensitize serotonin pathways, meaning that consistent lack of sleep has a negative impact on our brain’s response to serotonin in general. This means that consistent healthy sleeping patterns are key to maintaining healthy serotonin signaling in our brains and likely our bodies in general.

     

    Go Outside and Be Happy! Light triggers serotonin…

    Another, simple way to increase serotonin production is to get outside. Scientists discovered the connection between light and serotonin almost accidentally. They looked at levels of serotonin in recently-dead people, and found higher concentrations of serotonin in those who died in the summer instead of the winter. That got doctors thinking. It was already known that many people have seasonal changes in mood, with more depression occurring during the cold, dark winter than the warm, sunny summer. It had even been found that increasing light levels helped treat non-seasonal depression. Could light be having an impact on serotonin levels? Research suggests yes. They’ve since found that serotonin levels in healthy men are directly correlated to the amount of sunlight in the day, with marked increases as the seasons changed and the sun’s intensity rose, and other research has found strong connections between light and serotonin function. Taken together, these suggest that a walk in the sun or getting away on vacation to somewhere tropical and sunny during the darker months might be able to naturally boost serotonin levels.

    There are other behavioral ways to change serotonin levels, too. Rising evidence suggests that our own emotions and moods affect serotonin levels. In other words, trying to boost our moods or rosy our outlooks can help raise serotonin levels. Things you can try:

    • Meditation
    • Relaxation Techniques
    • Talking to Friends
    • Counseling

    All these mood-boosting behaviors might just help raise overall serotonin levels, allowing us to keep out of those bad moods later on.

    In The End…

    Of course, like anything else, it’s balance that counts. Over-eating of carbohydrates and sugars can lead to decreased sensitivity to serotonin, leading to negative mood and physical side effects like obesity. Eating lots of protein can help balance serotonin levels. As it turns out, eating protein before carbs curbs the usual spike in serotonin. And, the truth is, we want to cut down our serotonin sometimes. It is a mild sedative, and eating serotonin-boosting foods in the middle of the day can make us drowsy and less focused. A protein-rich snack instead will help increase energy and keep you going when you need it most.

    Even worse, eating too serotonin-boosting foods, while it might feel good for a short time, can lead to a worse crash later on. That’s why a candy bar or a soda are so much worse for us – the sugary energy-upping effect is only temporary, and we’re left with sleep-inducing increases in serotonin instead, leading to a much harder crash. Proper nutritional balance is required for sustained energy throughout the day and a balanced mood. And if you do want a snack with a pick-me-up in terms of mood, try something with less sugar or caffeine but plenty of tryptophan, like nuts – plus nuts are packed with other brain-boosting goodies, too.

    In general, though, people don’t get enough of the healthy serotonin boosters in our diets – leading to a lot of grumpiness and overall blah-feelings. We are outside less than we should be, sleeping odd or too few hours, exercising less, and generally eating poorer. All of these are causing our bodies serotonin levels to get out of whack. Understanding the impacts of our actions and what we eat on this important system can help us improve our moods and gut health dramatically without resorting to anti-depressants or other drugs and their side effects, allowing a natural way for us to feel great more often.

    You may want to check out the first part of the series if you enjoyed this amazing article: Leptin, The Fullness Hormone

    References:

    1. Pollock JD, & Rowland N (1981). Peripherally administered serotonin decreases food intake in rats. Pharmacology, biochemistry, and behavior, 15 (2), 179-83 PMID: 7312891
    2. Garattini S, Bizzi A, Caccia S, Mennini T, & Samanin R (1988). Progress in assessing the role of serotonin in the control of food intake. Clinical neuropharmacology, 11 Suppl 1 PMID: 3052823
    3. Fernstrom, J., & Wurtman, R. (1971). Brain Serotonin Content: Increase Following Ingestion of Carbohydrate Diet Science, 174 (4013), 1023-1025 DOI: 10.1126/science.174.4013.1023
    4. Haleem, D., & Haider, S. (1996). Food restriction decreases serotonin and its synthesis rate in the hypothalamus NeuroReport, 7 (6) DOI: 10.1097/00001756-199604260-00011
    5. Anderson IM, Parry-Billings M, Newsholme EA, Fairburn CG, & Cowen PJ (1990). Dieting reduces plasma tryptophan and alters brain 5-HT function in women. Psychological medicine, 20 (4), 785-91 PMID: 2284387
    6. Goodwin GM, Fairburn CG, & Cowen PJ (1987). Dieting changes serotonergic function in women, not men: implications for the aetiology of anorexia nervosa? Psychological medicine, 17 (4), 839-42 PMID: 3432460
    7. Wurtman JJ (1993). Depression and weight gain: the serotonin connection. Journal of affective disorders, 29 (2-3), 183-92 PMID: 8300977
    8. Benton, D., Haller, J., & Fordy, J. (1995). Vitamin Supplementation for 1 Year Improves Mood Neuropsychobiology, 32 (2), 98-105 DOI: 10.1159/000119220
    9. Alpert M, Silva RR, & Pouget ER (2003). Prediction of treatment response in geriatric depression from baseline folate level: interaction with an SSRI or a tricyclic antidepressant. Journal of clinical psychopharmacology, 23 (3), 309-13 PMID: 12826993
    10. Williams, E., Stewart-Knox, B., McConville, C., Bradbury, I., Armstrong, N., & McNulty, H. (2007). Folate status and mood: is there a relationship? Public Health Nutrition, 11 (02) DOI: 10.1017/S1368980007000031
    11. Resler G, Lavie R, Campos J, Mata S, Urbina M, García A, Apitz R, & Lima L (2008). Effect of folic acid combined with fluoxetine in patients with major depression on plasma homocysteine and vitamin B12, and serotonin levels in lymphocytes. Neuroimmunomodulation, 15 (3), 145-52 PMID: 18716414
    12. Rueter LE, & Jacobs BL (1996). A microdialysis examination of serotonin release in the rat forebrain induced by behavioral/environmental manipulations. Brain research, 739 (1-2), 57-69 PMID: 8955925
    13. Salmon P (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory. Clinical psychology review, 21 (1), 33-61 PMID: 11148895
    14. Chaouloff F, Elghozi JL, Guezennec Y, & Laude D (1985). Effects of conditioned running on plasma, liver and brain tryptophan and on brain 5-hydroxytryptamine metabolism of the rat. British journal of pharmacology, 86 (1), 33-41 PMID: 2413941
    15. Ernst C, Olson AK, Pinel JP, Lam RW, & Christie BR (2006). Antidepressant effects of exercise: evidence for an adult-neurogenesis hypothesis? Journal of psychiatry & neuroscience : JPN, 31 (2), 84-92 PMID: 16575423
    16. Christie, B., Eadie, B., Kannangara, T., Robillard, J., Shin, J., & Titterness, A. (2008). Exercising Our Brains: How Physical Activity Impacts Synaptic Plasticity in the Dentate Gyrus NeuroMolecular Medicine, 10 (2), 47-58 DOI: 10.1007/s12017-008-8033-2
    17. Weitzman, E., Rapport, M., McGregor, P., & Jacoby, J. (1968). Sleep Patterns of the Monkey and Brain Serotonin Concentration: Effect of p-Chlorophenylalanine Science, 160 (3834), 1361-1363 DOI: 10.1126/science.160.3834.1361
    18. Roman V, Walstra I, Luiten PG, & Meerlo P (2005). Too little sleep gradually desensitizes the serotonin 1A receptor system. Sleep, 28 (12), 1505-10 PMID: 16408408
    19. Carlsson A, Svennerholm L, & Winblad B (1980). Seasonal and circadian monoamine variations in human brains examined post mortem. Acta psychiatrica Scandinavica. Supplementum, 280, 75-85 PMID: 6157305
    20. Golden RN, Gaynes BN, Ekstrom RD, Hamer RM, Jacobsen FM, Suppes T, Wisner KL, & Nemeroff CB (2005). The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence. The American journal of psychiatry, 162 (4), 656-62 PMID: 15800134
    21. Lambert GW, Reid C, Kaye DM, Jennings GL, & Esler MD (2002). Effect of sunlight and season on serotonin turnover in the brain. Lancet, 360 (9348), 1840-2 PMID: 12480364
    22. AANHETROT, M., BENKELFAT, C., BOIVIN, D., & YOUNG, S. (2008). Bright light exposure during acute tryptophan depletion prevents a lowering of mood in mildly seasonal women European Neuropsychopharmacology, 18 (1), 14-23 DOI: 10.1016/j.euroneuro.2007.05.003
    23. Perreau-Linck E, Beauregard M, Gravel P, Paquette V, Soucy JP, Diksic M, & Benkelfat C (2007). In vivo measurements of brain trapping of C-labelled alpha-methyl-L-tryptophan during acute changes in mood states. Journal of psychiatry & neuroscience : JPN, 32 (6), 430-4 PMID: 18043767
  • Food Safety Enhancement Act (HR 2749) Advances Out of Committee

    Food Safety Enhancement Act (HR 2749) Advances Out of Committee

    UPDATE at bottom (jump there now)

    Wednesday June 10th marked a historic day in food safety as the Food Safety Enhancement Act (HR 2749) moved out of subcommittee for a vote in the US House in the coming weeks. Here we review the bill and talk about what you can expect in the weeks to come.

    HR 2749 is patching up the archaic Federal Food, Drug, and Cosmetic Act from the 1930s, the last time food safety legislation was significantly updated (believe it or not). This legislation set up the fractured structure we have today – that has given us countless recalls of late. The genesis of for a new bill was the peanut butter recall earlier this year but, in reality, this legislation has been coming for a long, long time.

    Poised for a comeback?

    Interestingly, the usual detractors to food safety legislation have had a huge break in their ranks because of the peanut butter scare. While large meat producers like Tyson and Smithfield are dumping their usual lobbying efforts against HR 2749, the processed food industry is now endorsing this legislation – overwhelming the meat industry’s efforts. There is no sea change in ethics going on here; the estimated $1 billion lost by industry (and $200 million alone by the Peanut Corporation of America) is the real reason. It seems poisoning your customers is bad business.

    Are Small Farms Protected?

    The legislation is doing a bunch of things for food safety, most notably giving the FDA mandatory recall authority. This has been a major sticking point for previous iterations of this legislation in the House, because House reps more than senators represent small fiefdoms inside large rural states. These districts worry recalls will disproportionately harm smaller businesses and processors versus their larger partners. In a sense, FDA recalls and fees would represent a regressive tax.

    This is an extremely valid concern given the FDA’s proclivity for influence from industry. However, this bill was able to climb out of committee in the House because it properly addressed small growers and farmers markets. Specifically, Section 107 of the bill which stipulates ‘Traceability Requirements’ on most farms makes an exemption for farmer’s markets (more or less):

    ‘(4) EXEMPTIONS-

    ‘(A) DIRECT SALES BY FARMS- Food is exempt from the requirements of this subsection if such food is–

    ‘(i) produced on a farm; and

    ‘(ii) sold by the owner, operator, or agent in charge of such farm directly to a consumer or restaurant.

    Traceability is a huge issue and this bill seeks to establish a new electronic system for tracking that will be vetted over the course of a couple years.  The exemption for small farmers is good but poorly defined.  We hope this vague language about exemptions gets tightened up as the bill moves forward. It would be a pity to see this single exemption allow major agribusiness farmers off the hook.

    Watch some of the debate in congress over this very issue:

    Quarantine Authority, however, is maintained for all farms, restaurants, convenience stores and grocery stores – and this ability is really what gives this legislation its teeth. The FDA has been tied in knots over what it can do once it finds problems in the system; this legislation overcomes that problem and would be a major boon to the FDA’s policing powers, for better or worse. This part of the legislation will surely evolve when the bill comes up for a full vote in the weeks to come, so stay tuned if you are interested in the finer points.

    What does this cost?

    This new legislation is original in that it imposes it costs on the very people it is inspecting, a controversial move. This allows the legislation to scale up with the growth of industry, which has been a huge problem for the current FDA. In 1972, the FDA conducted 50,000 food safety inspections; in 2006, the FDA conducted 9,164. Obviously, more coverage is required but again, the worry is how this new provision will impact the booming small, sustainable agriculture field.

    The major concession made yesterday that helped get this legislation out of committee was by paying attention to smaller establishments. They reduced the yearly fee paid to the FDA by 50% from $1000 to $500, a fee they argue should be affordable for all and one that does not cover all of the FDA’s costs. Our worry is that if this fee does not cover the FDA’s new actions, it will gradually go up over time. It would seem smarter to price in what it costs to make this legislation happen rather than begging for funds later.

    We will cover this bill more as it progresses but as it stands now, it is a huge improvement over the system we currently have from the 1930s.

    Watch the opening remarks on the legislation here:

     

    UPDATE:

    As of June 17th, the HR2749 has officially been voted out of committee for a vote in the US House in the coming months.

    The Maine Organic Farmers and Gardeners Association (MOFGA) has some interesting things to say about the legislation. They were working directly with the congress to address the concerns of small farmers – and they appear to have done a great job. All 12 of their most immediate concerns were addressed. Some of the major ones were:

    • exemptions for traceback systems for direct market sellers
    • criteria for produce safety standards that include their impact on family farms and organic farms
    • ways to incorporate other standards (e.g. fair trade) into import standards through accreditation

    The full list can be read here:

    The Ethicurean also had some good words on the subject. Here is a list of what they gleaned from the legislation:

    • high-risk food processors HAVE to be inspected 1-2X per year
    • fees are expected to give the FDA about $200 million to conduct new inspections
    • the FDA get rulemaking authority for the ‘safe growing and harvesting of produce’

    In addition, there is a $175,000 cap on total fees for any one operation, which may be revised upwards, considering the size of some individual operations now in existence. The exact slide of the sliding-fee scale is yet to be determined.

    Both Ethicurean and MOFGA note that the legislation does not yet fully comprehend the role farmers have in processing small food stuffs and how that interacts with the larger food system. No line has been drawn as to what size a farm is before it becomes a potential widespread health hazard – so they ask for more guidance there.

    Overall, this legislation seems to be shaping up quite nicely for all parties involved. But much time remains and it still has to go to a vote in both the House and Senate. At least, both Republicans and Democrats were complimenting each other on how they worked together. Did hell just freeze over?

  • Food Inc. Review – Advance DC Screening

    Food Inc. Review – Advance DC Screening

    Food. We all eat it. But only a select few know how it is produced. Food Inc., the first full length movie from the PBS documentarist Robert Kenner, aims to teach everyone how their food got to their plate – and it succeeds in spades. Dark chicken coops with 300,000 birds, illegal workers being recruited for hog slaughterhouses, feed lots bigger than Rhode Island – its all here in depressing detail. But for those of you that have already been sinking your spades into various organic gardens, Food Inc. will leave you wanting more. A lot more.

    Down in It

    The movie takes you through a a loosely constructed narrative, trying to explain how we got such an industrialized agricultural system in the United States. Eric Schlosser, author of Fast Food Nation, sets the tone as he describes how we have gotten to where we are today, in a similar way to his book. The answer, in short: Fast Food.

    Eric Scholosser of Fast Food Nation fame

    Companies like McDonalds, Burger King and Wendy’s require so much food as inputs for their operations that they have effectively shaped the system by being the biggest customer. These companies put low prices first, which has gotten us a highly efficient food machine– an accomplishment, which some in the movie are understandably proud. The basic message is that when you go to the supermarket, you are basically eating the leftovers from the fast food industry. Not light stuff.

    After some disturbing tours of the industrial food system and the e.coli food borne illnesses they breed, we get shown how the various companies use illegal workers in very dangerous working conditions. With the graphic imagery, this part of the movie seemed to really hit the audience; the people we were with who had very little idea what was going on in the slaughter houses of America were particularly moved by this sequence.

    A Little Light

    In a slightly more upbeat sequence, Michael Pollan makes his grand entrance. We get walked through Joel Salatin’s Polyface Farm from Omnivore Dilemma’s fame and, more generally, introduced to many of Pollan and Co.’s ideas on how proper agricultural practices should take place. Open air slaughter, pastured animals, and a very low tech approach appeals to our agrarian roots as a country. Salatin himself is worthy of a movie.

    Michael Pollan

    But you have to wonder, anyone interested in this subject has at least heard of and probably read Michael Pollan’s book Omnivore’s Dilemma. For better or worse, Pollan’s portion of Food Inc. is the theatrical adaptation of the now famous book. This part of the movie will open some eyes but we wonder how many given the almost four years that has lapsed since its publication.

    As much as we enjoyed this journey (which was rounded out by another corporate shellacking – this time Monsanto and its role in the seed market) we found the movie’s sections were only vaguely related to each other but it was not to the point that it made the movie unwatchable. Each section stood on its own in an internet-youtube-sort-of way. It worked but organizational structure was not this movie’s strong point. Devastating content was – and for that reason alone, you should see this movie. You would be hard pressed to get a better look inside the food system without some very important friends – and they probably wouldn’t even let you take pictures. But not all is perfect with this film.

    The Real Question at Hand

    If you peel back the thin (and we mean razor-thin) veil between the hate you can feel the producers have for these agribusiness corporations, you can see this movie more properly as a critique of the relationship between corporations and government. Even though agribusiness is included in this film (Monsanto even claims they wanted to be in the film – dubious claim), the real question raised in this movie has nothing to do with food and everything to do with politics:

    ‘What role should corporations have in determining how government regulates them?’

    It’s the 500 lbs gorilla in the room that Schlosser and Pollan do not address. Food Inc. never formally argued for extensive regulation of the system at every turn but its often implied. The movie does however advocate for an almost complete return to the Jeffersonian ideal of agrarian America – where each American (or a sizable legion of small farmers) tends a little farm in harmony with nature. And that’s where Food Inc. begins to fail.

    Not All Roses

    As a documentary illuminating a subject, Food Inc. has few equals – maybe An Inconvenient Truth or Enron, The Smartest Guys in the Room but little else can match just how artfully Robert Kenner has constructed the message here. As for the real rallying cry the sustainable agriculture movement has been longing for, Food Inc. silently passes. The film never formally makes its case for advocacy or policy and only throws a few casual suggestions to its audience as the film’s credits commence. Traditional farmers are made to look especially foolish in the film – almost vilified as poor and helpless, groveling at Monsanto’s feet for scraps.

    How could this have been left out of the movie?

    These critiques are outdated and the conversation should be moving along with the movement. Frenetic growth in farmer’s markets and organics over the past five years seems almost like an afterthought to this film. Outside of the Stoneyfield Farm aside in the film, this heavy tone of despair was unnecessary when there is some serious success to celebrate. Many farmers across America have taken up the challenge against industrial agriculture Food Inc. calls for, certified themselves organic and are pioneering a new way forward. Food Inc. is again silent on this now gigantic movement, only briefly profiling Polyface Farms.

    During a Q & A after the movie, many of these critiques were brought up and not answered very well by Pollan or anyone else in the panel. Maybe this criticism is too harsh, as this movie never claimed to be anything but a trip into the world of industrial agriculture. But with so many high powered people involved in the film from within the movement, we had hoped for more.

    Worth the Price of Admission?

    It all depends on who you are. If you are just getting into these issues, by all means, run over to the theater. But will you even be able to see this movie? Documentaries almost exclusively play to arthouse cinema crowds – theaters that are typically in larger, liberal cities all with audiences well versed in these issues, as was our DC audience on the whole.

    With that said, the real commercial audience for this movie is a bit unknown to us. The sustainable agriculture crowd will be there, of course, but who else? Middle America needs to be there but we aren’t sure it will even get air time in Wichita, Kansas or Amarillo, Texas, nor are we sure that the corn farmers and ranchers there would even want to see their livelihood disparaged on such a scale.

    Even with these critiques, this movie should be seen if it is playing near you – especially if you have little knowledge of industrial agriculture. The movement Food Inc., is trying to spark already exists in fragments across America. Sustainable agriculture is so young and fragile, trying to achieve so much as a movement, that it moves in many fits and starts. Food Inc. may be the brightest ray of sunshine we have seen yet but we are still staring into an abyss.

  • Brain Food: Berries and Greens! (Part 2)

    Brain Food: Berries and Greens! (Part 2)

    We all know that we should be eating our 5-7 servings a day of fruits and vegetables. But there’s good reason to make quite a few of those servings berries. Berries, like blueberries, strawberries and cranberries, have all kinds of nutritional benefits because of their color – no, really.

    This article is the 2nd part of a 2 part series about Brain Food.  You might also find our first installment on Nuts helpful in understanding the Brain > Food connection.

    The berry

    The main pigments which color berries the bright blues and reds are anthocyanins, which just happen to be more than just colorful. They’re powerful antioxidants which have benefits similar to the Vitamin E in nuts. In the plants, these pigment molecules serve to protect the fruit from sun damage, bacteria, viruses, fungi and the harmful free radicals that are produced during photosynthesis.

    When eaten, they pass these effects on to us. Anthocyanins turn on and off important genes in our brains, allow cells to respond quickly and efficiently to signals, and even promote the growth of new nerve cells. Though present in all kinds of vegetables, fruits, and flowers, anthocyanins are found at their highest levels in:

    • blueberries
    • blackberries
    • black and red raspberries
    • black and red currants
    • red grapes
    • red wines

    Blueberries and Beyond

    Blueberries are often touted as a ‘superfood‘, having so much good stuff packed into each delicious bite – and for good reason. Blueberries have been shown to contain more antioxidants than 50 other fresh fruits and vegetables, which protect our brains from aging-related degeneration and improve cognitive function. They also have been shown to improve short term memory, coordination, and navigation skills due to how the compounds support neurotransmission, improve blood vessel elasticity and ramp up protective kinases like ERK and PKC.

     

    Superfood!

    A 2007 symposium on berry health benefits showed that blueberries (and other berries, like cranberries) may alleviate the cognitive decline occurring in Alzheimer’s disease and other conditions of aging. Studies in rats have found that dietary blueberries improve mental abilities, and those genetically prone to Alzheimer’s-like brain problems can prevent the neurological symptoms by consuming blueberry extract.

    Blueberries even wear capes!

    But that’s not to dis other berries. Strawberries contain fisetin, which has been found to improve long-term memory. They’re also rich in iodine, which is key for the brain and nervous system to properly function, and Vitamin C, which also acts as an antioxidant. One study

    , published in Neurobiology of Aging, found that different berries had different positive effects, and that the best thing for us, then, is a mix.

    Strawberry with fisetin

    Strawberries helped rats memorize and run a maze faster while blueberries boosted their memories and ability to run it backwards, processes which use two different parts of the brain. And other berries are great for us, too. Black raspberries and cranberries are even under investigation as treatments for cancer! So the best thing is a combination of berries to get all of their nutritious brain-boosting goodies.

    The best part is that gorging on berries has few, if any, drawbacks. They’ve been shown to help reduce bad cholesterol and enhance weight loss, so you don’t have to worry about packing on a couple extra pound or two by overdoing it. They’ve been linked to good heart health, particularly when you start young. And, just to make them seem too good to be true: research has indicated that a combination of berries and the fatty, Vitamin E filled nuts is even better, with the two acting synergistically to provide more brain-boosting benefits than the sum of their individual effects.

    Don’t Weed Out Greens

    While berries are fantastic, other veggies, particularly leafy greens, are also super brain foods. Vegetables have all kinds of good nutrients in them, including the Vitamin E found in nuts, and they’ve been shown to help keep brains sharp as we age. In one study, eating 2.8 servings of vegetables a day led to 40% slower rates of cognitive decline than eating less than one serving per day.

    Spinach for Vitamin A

    Spinach and other greenery are rich sources of B vitamins, which are essential for the production of neurotransmitters like serotonin, dopamine and norepinephrine. These chemicals not only boost your thinking and memory, they balance your mood to help keep you balanced and focused on the task at hand. They also help fight the degenerative affects of aging on our brains.

    Low levels of B vitamins have been linked to cognitive decline in aging men. Another study found that people the lowest levels of dietary B vitamins were 80% more likely to have Alzheimer’s. These veggies also contain folate, which can help prevent the strokes which lead to brain degeneration.

    Green, leafy veggies are also high in iron. Iron is a key nutrient for our brains, and its deficiency, called ‘anemia’, can have devastating impacts. Numerous studies have found that a lack of iron, particularly when we’re young, has strong consequences on our minds. Iron deficiency in youth can lead to irreversible changes in brain chemistry, organization and structure. But it’s not just kids who need iron.

    One study found that adult women lacking in iron performed worse and more slowly on mental tasks than those who had enough in their systems – a difference that was erased when the anemic women were given iron supplements for two months. Anemia, which causes a lack of heme, the body’s way of transporting oxygen to cells, can lead to brain cell death.

    Tomtoms!

    Other vegetables, like tomatoes, are full of great nutrients like Vitamin C and Vitamin A. And legumes, leafy greens, and other vegetables are even high in protein, which the brain uses as neurotransmitter building blocks. And you don’t just have to eat all these vegetables raw. As we told you before, some vegetables actually have more antioxidants and other nutrients when steamed, boiled or fried than they do uncooked.

    And, like berries, the best part is it’s pretty tough to overeat greens. My grandpa always tells a story about a conversation he had with his nutritionist. “I don’t lose weight no matter what I do,” he said. “I could get fat on just broccoli!” Her response was simple: she just smiled and said “Go ahead. Try it.”

    Eat more salads and vegetables and you’ll be maintaining a slim figure while keeping your brain sharp!

    In Short: Feed Your Mind

    Keep this in mind: our brains, which are about 2% of our body by weight, use up 20% of our daily calorie intake. So to keep it sharp you have to keep it fed. Particular parts are extremely sensitive to dropping blood sugar levels, especially those related to thinking and clarity. After all, if you’re a little hungry, you don’t want to stop breathing, so the portions that control basic functions are fairly resilient. But you’ll find that if you starve yourself for a little while, you start to lose the ability to do easy math or memorization – tasks not required, specifically, to live.

    It’s important that you keep your blood glucose even for the best brain power, and having a snack (particularly of brain-boosting foods!) in and of itself will help you think sharper in between meals.  That doesn’t mean eat all the time or too much. High glucose levels and the immune system’s response to them are damaging to all types of cells. It’s even been suggested that high glucose levels for extended time periods can lead to Alzheimer’s – so don’t overdo it! But keeping your brain fed, especially with the foods above, will keep you at your sharpest all day long, even above and beyond their other brain-boosting effects.

    References:

    1. Joseph JA, Shukitt-Hale B, Denisova NA, Bielinski D, Martin A, McEwen JJ, & Bickford PC (1999). Reversals of age-related declines in neuronal signal transduction, cognitive, and motor behavioral deficits with blueberry, spinach, or strawberry dietary supplementation. The Journal of neuroscience : the official journal of the Society for Neuroscience, 19 (18), 8114-21 PMID: 10479711
    2. Gordon, M., Diamond, D., Shukitt-Hale, B., Morgan, D., Joseph, J., Denisova, N., & Arendash, G. (2003). Blueberry Supplementation Enhances Signaling and Prevents Behavioral Deficits in an Alzheimer Disease Model Nutritional Neuroscience, 6 (3), 153-162 DOI: 10.1080/1028415031000111282
    3. Maher, P., Akaishi, T., & Abe, K. (2006). Flavonoid fisetin promotes ERK-dependent long-term potentiation and enhances memory Proceedings of the National Academy of Sciences, 103 (44), 16568-16573 DOI: 10.1073/pnas.0607822103
    4. Shukitt-Hale, B., Carey, A., Jenkins, D., Rabin, B., & Joseph, J. (2007). Beneficial effects of fruit extracts on neuronal function and behavior in a rodent model of accelerated aging Neurobiology of Aging, 28 (8), 1187-1194 DOI: 10.1016/j.neurobiolaging.2006.05.031
    5. Morris MC, Evans DA, Tangney CC, Bienias JL, & Wilson RS (2006). Associations of vegetable and fruit consumption with age-related cognitive change. Neurology, 67 (8), 1370-6 PMID: 17060562
    6. Tucker KL, Qiao N, Scott T, Rosenberg I, & Spiro A 3rd (2005). High homocysteine and low B vitamins predict cognitive decline in aging men: the Veterans Affairs Normative Aging Study. The American journal of clinical nutrition, 82 (3), 627-35 PMID: 16155277
    7. Beard J (2003). Iron deficiency alters brain development and functioning. The Journal of nutrition, 133 (5 Suppl 1) PMID: 12730445
    8. Murray-Kolb LE, & Beard JL (2007). Iron treatment normalizes cognitive functioning in young women. The American journal of clinical nutrition, 85 (3), 778-87 PMID: 17344500
    9. Atamna, H. (2002). Heme deficiency may be a factor in the mitochondrial and neuronal decay of aging Proceedings of the National Academy of Sciences, 99 (23), 14807-14812 DOI: 10.1073/pnas.192585799