Industrial Foods and The Impact on Our Health

“LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD.”- Hippocrates

Starting in the early 20^th century, the shift began from food being sourced from small local & regional farms to large scale industrialized farming factories. The advent of new farm machinery, pesticides, fertilizers and the purported need to feed the world populations fueled a more efficient high yielding process. For those willing, the government provided incentives, subsidies, and risk mitigation for losses for large scale agriproduct farming.  The saying Go Big or Go home, was the name of the game. The small & medium farms were financially pushed out and thus food production changed from natural farming to mass food production.

Growing up in a small rural town, I remember so many farmers trying to sustain their farms while also maintaining a dependable income by working at the local factories. No one subsidized their gains or losses. It was from dedication, sacrifice and hard work. They would work the farm before heading to their factory jobs, then come home and return to the fields until dark.

Though we ate plenty of packaged food, I was fortunate to have fresh or canned vegetables throughout the year and beef raised on the grasses and hay from my grandparents’ farm.  My uncle indulged me some early mornings milking the cattle-with the electric milkers of course. ; )

Slowly, I witnessed farms fading away. Though industrial farming began long before I was born, I can envision that this isolated image was what occurred on a larger scale

Modern food processing is a revenue-based industry focused on cutting costs with high production. This has introduced modern farming interventions including genetic engineering, pesticides, antibiotics, hormones and a multitude of food additives. This industrialization of agriculture and the foods it produces has raised concerns for public health and safety for many years.

Let’s Explore Some of these Concerns.

--GMO-Genetically Modified Organisms & use of Glyphosate “main ingredient in the herbicide Round Up”

 GMO foods are developed to resist the deadly effect of the herbicidal glyphosate used as a pretreatment in the fields before planting and during its growth to eliminate other plant and weed infestation. It stays in the soil, permeates the air and is pervasive in our foods. In the US, greater than 90% of our food sourced ingredients are glyphosate resistant genetically modified foods.  Primary GMO sources are corn, wheat, sugar beets, soybeans, cotton and canola (rapeseed oil). If you look at a processed food label, one or more of these ingredients is in almost all packaged and pre-made food stuffs.

Countries such as Germany, Italy, Austria and France have mostly banned GMO foods. Russia, Algeria and Mexico have even more stringent restrictions and most recently Mexico has banned GMO corn to be phased out starting in 2024.Not only is glyphosate in our packaged food ingredients but is also in the feeds given to commercially raised livestock, fish and poultry with significant levels of glyphosate being detected in these animals.

Industrial farming has also introduced widespread antibiotic use in livestock and poultry and the use of hormones such as estrogens, progestins, testosterone, and other androgenic substances such as the somatotropin, recombinant bovine growth hormone (rBGH). Subsequently being passed on to us in the meats we consume.

Health Effects

Human studies have associated glyphosate exposure with non-alcoholic fatty liver disease, metabolic syndrome, cirrhosis, and chronic kidney disease in both adults and children. Glyphosate is also recognized as an endocrine disruptor, with research linking it to infertility, thyroid dysfunction, various cancers, and neurological disorders including Alzheimer’s and Parkinson’s disease. Additionally, it’s disruption of the healthy gut-microbiome or dysbiosis may result in further associated neurological conditions and inflammatory bowel diseases.

Industrialized farming and our modern diet have created what might be termed as Food stuff- Frankenfood-Food Product-Call it what you will but it is destroying our health and is virtually impossible to avoid 100%.

See the link for a list of allowable ingredients in our food.  FDA Food Additives List

BUT WE HAVE OPTIONS

Choose organic. Organic foods production, as defined by the USDA, follow soil quality guidelines which does not allow the use of synthetic pesticides or herbicides for 3 previous years prior to planting. Meats termed “organic” are raised in living conditions accommodating their natural behaviors (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones. As for processed multi-ingredient foods regulations prohibit foods from containing artificial preservatives, colors, or flavors and require that their ingredients are organic (USDA, 2012). Organic foods have also been tested as being more nutrient rich.

If organic if cost prohibitive or not available, look for items labeled non-GMO ingredients.

READ THE LABEL & choose the best option.

If the ingredient label has any of the following- AVOID IT!

• If the ingredient list looks like a science experiment and you can’t interpret the food label- AVOID IT!

• If the ingredients list contains nitrates, canola, high fructose corn syrup, hydrogenated-anything, polysorbate, non-GMO wheat, soy or food colorings; Red #40 or #3, Blue #2, Yellow #5.

  • Red Dye # 3 has recently been banned in the U.S. by the FDA due to cancer risks in animals, with a phase-out deadline of January 15, 2027, for food and January 18, 2028 for drugs.

• Buy items with limited ingredients list of 15 or less.

• Look for terms hormone free, antibiotic free, grass fed, free range.

  
  

In general, limit packaged foods as much as possible. Not only do we ingest the additives in the food we consume but also from the packaging-plastic, paper or cans-they most all contain forever chemical. (Forever chemicals are man-made chemicals transferred to our food from the packaging. These toxins are subsequently stored in our bodies “forever” with detrimental health effects.  (But that is a Blog for another day.)

Fresh produce from the local farmer's market.

The best advice I can give is this: if you can’t grow your own food, support our local farmers. We are fortunate to have an abundance of local and regional options. On my website, you’ll find a link to local farmers’ markets under Useful Links, Tidbits & Resources for a Healthier You. Many farmers offer seasonal vegetable co-ops in addition to their market booths, and there are resources for eggs, fruits, vegetables, meats, poultry, and much more. You will taste the difference when eating fresh local produce and meats when compared to store bought organic and non-organic.

While most markets are currently in the off-season, plan for the spring, usually beginning in May. Visit several markets, explore different vendors, and find your favorites. Some producers offer meat, poultry, and eggs throughout the winter as well. It’s truly enjoyable to see what’s in season, talk with the farmers, and sample some unexpected treats.

“THE FOOD YOU EAT CAN BE THE SAFEST MOST POWERFUL FORM OF MEDICINE OR THE SLOWEST FORM OF POISON.” -Ann Wigmore

 I encourage you to take control of your health by reading labels and choosing fresh produce, grains, and meats. Organic or non-organic, these whole foods come without labels and are the primary foundation of true health.

-I wish you all the best in your journey to wellness. Take care.

Bibliography

Amber Wves. (n.d.). Retrieved from U.S. Department of Agriculture-Economic Research: https://www.ers.usda.gov/amber-waves/2024/september/global-changes-in-agricultural-production-productivity-and-resource-use-over-six-decades#:~:text=Improvements%20in%20farm%20mechanization%20and,land%20and%20with%20less%20labor.

Hong, H. (April). Modern Industrial Foods and Their Effects on the Human Body. Retrieved from Research Gate: https://www.researchgate.net/publication/320958368_Modern_Industrial_Foods_and_Their_Effects_on_the_Human_Body

Robinson, K. (2024, June 24). Glyphosate Herbicdes and Your Health. Retrieved from WebMD: https://www.webmd.com/cancer/herbicide-glyphosate-cancer

U.S. Department of Agriculture. (n.d.). Retrieved from National Agriculture Library: https://www.nal.usda.gov/economics-business-and-trade/agricultural-subsidies#:~:text=Economics%2C%20Business%2C%20and%20Trade,Farm%20Bill%20(farmers.gov)

USDA. (2012, March 22). Organic 101: What the USDA Organic Label Means . Retrieved from US Department of Agriculture: https://www.usda.gov/about-usda/news/blog/organic-101-what-usda-organic-label-means#:~:text=USDA%20certified%20organic%20foods%20are,organic%20standards%20specify%20additional%20considerations.

Creatine-What’s the Scoop?

I'm frequently asked about creatine, so I've created this blog as a Q&A review to address the main questions and concerns.

First, some background on creatine. It was first discovered in 1832 by a French scientist studying components of meat. Creatine was later reportedly use by Soviet athletes in the 1970s and later gained U.S. popularity in. the 90s when used by Olympic competitors as an athletic enhancement supplement.

What is creatine?

Not to be confused with Creatinine, which is a waste by-product filtered by the kidneys from muscle use and breakdown. Creatine comes from food & is comprised of 3 amino acids: glycine, arginine and methionine. Our bodies make about 1 Gram daily with about 95% being stored in muscle tissue but also brain, heart and testes. Creatine is considered a non-essential nutrient as it can synthesize in our kidneys, liver and pancreas. We obtain creatine in our diet by consuming animal-based foods like meat, poultry, dairy, and fish, which supply creatine along with the amino acids our bodies need to produce creatine.

Why should we take it?  

Current nutritional research indicates creatine may be considered a conditionally essential nutrient as the amount of creatine we ingest and what the body naturally synthesizes is not sufficient. The clear use for creatine is to enhance endurance, muscle strength, and recovery in athletic training. Other considerations for additional creatine might be for those eating predominantly vegetarian diets, under high stress (so that includes most of us), illness or disease such as cancer, diabetes, heart failure, lung disease, general aging and inflammatory bowel disease which can result in muscle wasting or impaired absorption.

How does it work?  

The body uses creatine to biochemically improve the ability for the muscle to make adenosine triphosphate (ATP) which is our energy source for muscles and organs. Creatine does this by pulling fluid into the muscle cell (hence the creatine bloat) causing muscle cell protein synthesis. It also, helps increase glucose stores in our muscles which may contribute to the increase in endurance. 

Unfortunately, we still can’t skip the exercise. Studies examining creatine supplementation in the absence of a structured resistance training program have generally found no significant positive effects.

What is the best form of creatine?

While some may disagree, a review of the research and insights from nutrition scientists, sports medicine and aging researchers, as well as professional endurance athletes and bodybuilders, creatine monohydrate stands out as the safest and most bioavailable form. Creatine monohydrate comes in energy bars, capsules, powder and liquid. Powder form mixed with a liquid of choice is most common. Creatine is not FDA regulated, so do a little research, read ingredients, and purchase from a from a reputable manufacturer.

--As a side note, amino acids are not easily absorbed by the body, and this becomes more pronounced with age. Taking them with an acidic juice or vitamin C may help improve absorption.

To load or not to load, how much should I take & when to take it?

Save your money! Loading is an individual preference and not generally recommended. Taking the recommended daily dose, muscles will peak saturation by about 1 month.  Your body can only metabolize so much at one time, so an excess intake increases side effects and reduces safety. The decision to load is usually based on wanting to restore creatine concentrations in the muscle if you have not used creatine supplementation for over a month.

Should you choose to load, initial phase (20g/day for 5-7 days) split into 4-5 servings a day taken post workout for best muscle absorption. Then, followed by a maintenance dose (3-5g/day), or about 4g daily.

What are the side effects & is it safe?

Creatine can cause weight gain due to water retention, bloat, nausea, diarrhea, cramps, and dizziness. These symptoms can be limited or avoided by refraining from the loading phase and using the recommended daily serving. As with all supplements, those with pre-existing kidney conditions should consult with their physician before use. High doses of creatine have been associated with liver and kidney injury but if used appropriately, can safely be used for extended periods in healthy individuals. I always recommend that you make your doctor aware of its use, dose & frequency and have routine labs as recommended to monitor any change in your health status.

Creatine is generally not recommended for children younger than age 18 as creatine stores are adequate. A nutritionally complete diet is recommended. When used correctly, creatine has not been shown to have harmful effects on kidney or liver function tests in older individuals over 60 years, both male and female, whether frail or healthy, and it has been demonstrated to be safe for long-term use.Use in elderly or frail should always be done under your providers supervision.

How does it impact on memory, and aging?

Creatine stores decline beginning at age 30 with a continued 8% decline annually.  This falling-off is associated with sarcopenia (muscle loss) and a decline in bone density (osteopenia/osteoporosis). Specific to bone loss, high levels of ATP as well insulin-like growth factor-1, which creatine also increases, are required by the cells that produce new bone. Thus, with age and creatine decline the activation of the bone building cells is reduced. One of the biggest contributors to decline in elderly is frailty and falls which further results in weakening. Creatine with an exercise program might go a long way in slowing this process and extending healthy aging or what I like to call “aging well.”

Creatine and its anti-inflammatory effects is exciting news! We now know that most disease and aging are related to inflammation. Creatine has been shown to act as an antioxidant downregulating the oxidative stress produced by free radicals which results in inflammation.

If you recall I mentioned creatine is not only stored in muscles but also small amounts in the brain and heart.  This is the spotlight of research in neurodegenerative and related disease such as Parkinson’s disease, Huntington’s disease, amyotrophic lateral sclerosis, long-term memory impairments associated with the progression of Alzheimer’s disease, post-concussion and stroke as well as benefits in heart failure, and general cognitive ability. These conditions do seem to be responsive to creatine replacement with potential benefits, but studies are ongoing with varied results. Whether it’s the reduction in fatigue, anti-inflammatory affects, or neuroprotective properties creatine may be a promising addition in the prevention and management of these disease.

Hopefully, this answers some of your question about creatine supplementation. Remember, creatine has negligible benefit without being combined with exercise. So, it’s all about the balance-start with a healthy diet, exercise, sleep and stress management and build from there.

May your journey be filled with goals achievements and successes in the failures.

Wishing you the best in all you do. Take care.

Bibliography

Bird, S. (2003, Dec 01). Creatine Supplementation and Exercise Performance: A Brief Review. Journal of Sports Science & Medicine(2), 123-132.

Candow, D. F. (2019, April 10). Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. Retrieved from Journal of CLinical Medicine: https://www.mdpi.com/2077-0383/8/4/488

Farshidfar, F. P. (2017). Creatine Supplementation and Skeletal Muscle Metabolism for Building Muscle Mass- Review of the Potential Mechanisms of Action . Current Protein Peptide Science, 1273-1287.

Ostojic, S. &. (2022, Feb 1). Perspective: Creatine, a Conditionally Essential Nutrient: Building the Case. Advanced Nutrition, pp. 34-37.

Smith, R. A. (2023, January 23). F1000Research. Retrieved from National Institues of Health: https://pmc.ncbi.nlm.nih.gov/articles/PMC4304302/pdf/f1000research-3-5564.pdf

 

 

 

 

 

New Year, new goals! Tips for Success

It's a new year and if you want to lose weight, be healthy and eliminate disease, my advice is to drink more water, eat your fruits and fresh vegetables, healthy proteins and exercise.  I’m sure you’re reading this and thinking “OK, thanks for the useless advice- you're not telling me anything I don't already know.” …or whatever expletives “#&2*!” you wish to fill in…

So why do we know these things but struggle to do them? We start off January with earnest intentions, change our diets, start an exercise program and whatever other goal we set for ourselves. By late February or March, we're back to having cheat meals, skipping our exercise and resuming old routines.

In this discussion we’ll focus on the most important but forgotten aspects of any change and that’s HABITS-changing old habits and forming new. Habits are not just about health, it could also refer to wanting to learn a sport, skill, or language. But for the sake of this discussion and a time of New Year resolutions let’s think of healthy lifestyle changes; more sleep, healthier food, more water, stress management. The principles can apply to any desired habit-you fill in the blank.

There has been much research and theories on the subject. I’m not sure anyone has figured out the magic formula to creating new habits, but it definitely requires Habit Change.

So let’s explore some of the information and insights on how to change our story.

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Behaviors which become habits creates strong neural circuits through repetition, shifting control from conscious to automatic processes, driven by dopamine reward systems of unconscious routines. This conserves mental energy and can be hard to break. But with mental rehearsal, mindfulness and intention we can form new behaviors creating new habits.

What is the secret to successful change?

Successful change requires new habits, repeating them until they are ingrained. Until we can do them with little thought.

Research shows we need to look at several factors that create habits, the (cue-routine-reward) process. The cue is what triggers the behavior, then the routine of doing, followed by the reward (dopamine) that reinforces that behavior.

For example:

Cue-Sitting down to watch TV after we’ve eaten dinner. 

Routine-Grabbing a bag of chips.

Reward-Enjoying the experience of the show and eating a tasty snack- The scenario can apply to any behavior …. Fill in the blanks that apply to you…. But for the sake of the New Year’s resolution to get healthier, we’ll focus on diet.

Focusing on each aspect of Habits, let’s approach this backwards. The reward is what drives the behavior, of the tasty treat while relaxing. We tend to ignore the consequences because of the neurologic craving for the reward.  Then there is the routine, it’s just what we do most evenings. Then the cue. We’ve finished dinner and now sitting down to watch TV.

We do this sort of behavior all the time without any thought to why, whether we are even hungry or the consequences. The habit develops over time and is so routine we do it over-and-over again, for years, without thought. Subsequently, over time, we gain weight, we feel sluggish, we get high cholesterol, high blood pressure, our joints ache and so on.

My first suggestion would be don’t keep anything in the house that you want to eliminate; chips, soft drinks, ice cream.

Let’s be honest, habit change is not easy.

The initial thrill of the reward Lose 5 lbs in the New Year quickly diminishes as the reality of the effort required sets in. We start out full steam then it slowly diminishes. Effort, true desire for the goal and intentional focused effort must be involved to make any lasting change.

Start with a single change and firmly establish what goal you want to achieve; Drink more water, walk 1 mile daily, go to bed 15 minutes earlier...

To make this change stick, write it down. If you are serious about the habit change, it will require some degree of effort. Without some effort, true intention and deliberate change, a success is likely to be short lived.

Start with a written plan of what goal you want to achieve at the top of the page in large capital print. Be specific- What behavior do you want to achieve? What is the main cue that starts the behavior you wish to change? What routine follows? What reward are you receiving that drives the behavior?

Goal: LOSE 5 POUNDS

Cue: GET UP FROM The DINNER TABLE PUT TENNIS SHOES ON

Routine: WALK 1 MILE

Reward: FEELING OF ACCOMPLISHMENT with consistent effort will achieve the goal LOSE 5 POUNDS

Next, list all potential obstacles that could interfere and how you might address them or find solutions to ensure they don't divert you from your path.

I understand that the sense of accomplishment might not be as immediately gratifying as chips, but this is where identifying obstacles and applying willpower become crucial.

Obstacles: 

1.         If I want chips, I will first drink a glass of water and eat an apple -then I get to sit down and watch TV (of course without the chips …) but after a mile walk, you are less likely to want the treat and be more motivated to have a glass of water or apple.

2.         Tired from work- I will walk before dinner so I can relax after my walk.

3. My kids have a ballgame- I'll walk around the field.

Here's some positive news!

Research has demonstrated that if we are willing to make even just one small, focused change, behaviors transfer into other parts of our life. Taking a walk daily can transfer into how we eat, deciding to get more sleep or watching our checking account balance more closely. By making the decision to change one behavior, changing other behaviors become more automatic.

Several Personal Insight to Create Change:

One approach is to prioritize doing more of what we already know we should, such as drinking half your body weight in ounces of water (160 lbs/80 oz of pure water) or getting close to that amount and gradually increasing, rather than opting for a soft drink.

Or if you drink a soft drink every day with lunch, go ahead, continue doing that but start with drinking a glass of water. It’s less likely you will have room for the soft drink since drinking water takes time, fills you up, and quenches thirst…. If you want a doughnut for breakfast, eat your eggs, fruit, nuts first, then eat your doughnut… Do you really still want it?  Be mindful of how you are really feeling.

The other is “Cold Turkey.” Choosing to completely abstain or “Do” a behavior. I’m stopping soft drinks all together and only drinking water at lunch. I’m not going to sit on the couch when I get home but go for a 1 mi walk.

How long does it take to create a new behavior/habit?

Studies from the 1960s reportedly say it takes 21 day of consecutive behaviors change to create or get comfortable with a new habit. I only wish it was that easy. Modern studies show it can take 40 to over 60 days and other studies report 18 to over 200 days to make a new behavior-a habit. Everyone has a different habit-building timeline.  No matter how long it is for any individual, repetition is the key to making it work.

Generally, we want healthy behaviors to last for the duration- to become a lifestyle.

So again, let’s make it simple.

1. Start Small; 1 or 2 very specific behavior changes

2. Be Consistent: Do this behavior most days of the week.

3. Link Desired Habits: Walk 1 mi then drink water….

4. Be Patient: Those darn neurological pathways get us every time.. Remember, start simple and build- it’s about the long-term.

5. Find Your Journey- but having a support partner, group or friend who is also making the change can help.

   
   

Embrace tomorrow as a fresh start! Every journey begins with a single step. Believe in yourself and persevere. You’ve got this! 💪 Tomorrow is a chance to change your story! Take that first step and keep pushing forward. I believe in you!

Bibliography

Clear, J. (2021, November 08). Building & Changing Habits. (P. Attia, Interviewer)

Duhigg, C. (2014). The Power of Habit. Why We Do What We Do In Life. New York: Random HouseTrade Paperbacks.

Neal, D. W. (2023, 10). Retrieved from https://dornsife.usc.edu/wendy-wood/wp-content/uploads/sites/183/2023/10/Neal.Wood_.Quinn_.2006_Habits_a_repeat_performance.pdf