In February of 2013, I created Dietitians for Professional Integrity, a new group co-founded with 15 dietitian colleagues. We advocate for ethical and socially responsible partnerships within the Academy of Nutrition and Dietetics. Follow us as we address a very troublesome issue negatively impacting the credential we worked so hard to earn. The group was formed after the publication of Michele Simon’s report on the Academy of Nutrition and Dietetics, titled “And Now: A Word From Our Sponsors”, which I highly recommend you read for a thorough background on the topic.

Below are some articles I have written or been quoted in since Small Bites closed down in June of 2012:

Ultrarunner Rich Roll’s interview of me for his podcast (Free ITunes download HERE).

The Latest McFib: “Our Food is Healthy” (Civil Eats)

What You Don’t Know About Processed Food (Huffington Post)

To Eat Quinoa, Or Not to Eat Quinoa? That Is The Question (Inspired RD)

How The Obesity Focus Hurts the Health Movement (Huffington Post)

How Did My Profession’s Conference Get Hijacked By Big Food? (Appetite for Profit)

The 4 Biggest Food Stories of 2012 — And What They Taught Us (Huffington Post)

The Big Oversight in Our Obesity Conversation (Civil Eats)

Aisle Be Damned: How Big Food Dominates  Your Supermarket Choices (Grist)

Dietitians Call for Integrity (Civil Eats)

Will the Academy of Nutrition and Dietetics Stand up for its Members? (Weighty Matters)

11 Superfoods You Should Know About (Real Simple Magazine)

Is Big Biz Influencing Dietitians? (San Antonio Express)

Who gives the best nutrition advice? Registered dietitians face new competition (Chicago Tribune)

You can also keep  up on my latest projects and writing by following me on Twitter.

Original Message From June 2012 below:

Hi Friends,

When I started this blog five years ago (1,998 posts ago!), I never imagined it would be so fulfilling and nourishing.

Small Bites not only gave me a platform to share my views and upset the nutrition world’s apple cart, but also connected me with people in 105 countries. This blog opened doors for me I didn’t even think I could knock on.

I have always valued speaking one’s truth. And, right now, my truth is that my time and mental energy need to be focused in a slightly different direction.

I am not disappearing. I will continue to write and regularly contribute to this country’s discussion on issues of food, nutrition, and food policy. And, of course, my Twitter account will remain highly active. I have not lost my passion or drive; it’s simply become clear to me that it is time to close this particular chapter.

To all you Registered Dietitians in training: please remember that you  have a voice. We are nutrition professionals, not food industry public relations experts. Don’t allow yourselves to be bullied into silence by industry shills, and don’t ever allow “the science” (often paid for by those with deep pockets) to trump common sense.  Our profession’s reputation is hanging by a thread, and we desperately need people to show the world Registered Dietitians are not Big Food’s and Big Ag’s puppets.

To everyone else: thank you for your support of Small Bites over the past five years. Onward and upward! There is more to come.

PS: This blog is one of my  proudest accomplishments, and I will leave it up so it can continue to be a one-of-a-kind resource for anyone who wants nutrition information with a unique voice and an approach that takes into account the politics that shape our food system.

If you have a nutrition question you would like considered for the next Q&A roundup, send it my way!

1. I just discovered chia seeds and have some questions. Is it better to eat them moistened, or are they okay to eat dry? Should they be refrigerated? And, can you eat too many of them?
— Bettina Elias Siegel

Chia seeds are nutrition all-stars, and I’m glad they made the leap from kitschy decoration to bona-fide healthful ingredient! They are an excellent source of ALA Omega-3s (the same type in hemp, flax, and walnuts) and also offer a nice amount of various minerals — including potassium, magnesium, and calcium.

Since chia seeds are hydrophilic, they plump up when soaked in liquid.

One of my favorite breakfasts in the summertime is “chia pudding”. Simply soak chia seeds in liquid for 15 to 20 minutes using a 1:2 or 1:3 ratio (I like to whisk together almond milk, vanilla bean powder, cinnamon, hemp protein, and a touch of agave or coconut nectar) and top with fresh fruit.

You can also eat chia seeds dry — they have a unique crunch to them.

Since they contain omega-3 fatty acids (which are fairly vulnerable), I recommend storing chia seeds in the refrigerator.

A single tablespoon of these small seeds contains 4 grams of fiber. So, while 3 or 4 tablespoons are fine to eat in one meal if your body is used to a high-fiber diet, your digestive system could be in for a not-so-nice surprise if you eat a large amount at once.

2. I keep hearing about Juice Plus. What are your thoughts on it?
– Louise Rhomer

Described as “the next best thing to eating fruits and vegetables”, “JuicePlus+” is a multi-level marketing program that sells concentrated powders consisting of 17 fruits, vegetables, and grains (including broccoli, oat bran, kale, and orange).

Their marketing tactics are what you’d expect: “most Americans don’t get the recommended servings of fruits and vegetables, so we made it easy for you!”. Since those who sell JuicePlus+ stand to make profit, you will of course hear hyperbolic testimonials.

While a product like this isn’t necessarily harmful, it’s also unnecessary. When it comes to fruits and vegetables, go for the real thing. You’ll get more nutrition and, while you’re at it, enjoy unique flavors (savoring is a large part of eating, after all).

While five to seven servings of fruits and vegetables may sound like a lot, one serving isn’t very big. Consider, for example, that 9 or 10 baby carrots comprise “one serving” of vegetables. Sauteed spinach? A mere half-cup is all you need to count for one serving.

3. I have no blender/juicer/etc. I would really like to have one, but am in college (read: poor). Any suggestions?
– @kamaryn

Although the Vitamix is, rightfully so, heralded as the best blender on the market, it comes with a hefty price tag. A more affordable alternative is the Tribest BPA-free Personal Blender (it retails for $60 on Amazon). While it is a single-serve appliance, it is rather powerful and great for making smoothies (even ones with dark leafy greens)! A lot of my frequent flyer clients love its portability, too.

4. Do you have any recommendations for healthful snack bars that do not include tree nuts (almonds, walnuts, cashews, etc.)?
- Jacquette Timmons

Finding a healthful, whole-food based snack bar is a bit of a challenge, and even more so if you are looking for one that is nut-free. However, you do have some choices.

Before I list any brands, I want to first recommend that you make your own. This recipe for cocoa-tahini-brown rice “squares” is not only quick and easy, but essentially makes a dozen “bars”.

In terms of brands that are nut-free and whole-food based, here are some that come to mind:

• Go Raw live granola bar
• Two Degrees chocolate banana bar
• Create your own whole-food nut-free bar at YouBars.com

5. What do you think of gomasio? Wondering about its benefits/drawbacks!
– @adventuresinveg

Gomasio — a mix of toasted sesame seeds and salt — is a great way to season foods. Eden Foods sells a variety of gomasios, including one with seaweed and another with garlic.

I like to make my own at home. In a shaker, throw in a variety of seeds (i.e.: hemp, chia, poppy, sesame, and ground flax), a pinch of salt and the spice(s) of your choice (try garlic powder, onion powder, cayenne pepper, curry powder, etc.). Use this to add flavor to soups, salads, pilafs, stir-fries, and more.

Be sure to keep the shaker in the fridge to keep all those healthful fatty acids in tip-top shape.

6. What are your thoughts on “food combining rules”?
– @jeniellerae

According to food combining rules — first spotted in medical literature in the late 1800s — certain foods should not be consumed during the same meal, so as to not put too much of a burden on the digestive system. You will often hear, for instance, that fruit should be eaten by itself, or that certain starches and certain proteins should not be eaten together.

My take? It simply doesn’t make a whole lot of physiological sense. Our gastrointestinal system is well-equipped to digest different sorts of food simultaneously.

Remember that many foods are a combination of different nutrients. Beans, vegetables, and grains all contain carbohydrates and protein. So, separating ‘starches’ and ‘proteins’ would mean that you could never eat broccoli, chickpeas, sweet potatoes, or quinoa!

I don’t discount that certain foods can be hard for some people to digest, but that is a highly individualized issue.

Per food combining rules, a black bean and sweet potato chili would be a “no-no”, while a can of soda would pass with flying colors. Sounds odd to me…

7. What are your thoughts on Shakeology?
– @riceadam

Sigh. I’m increasingly being asked about this, which makes me think its popularity is taking off. From the Shakeology website:

“This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today’s highly processed foods.

At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.”

As I explained in the last Q&A regarding “Body By Vi” shakes (see question #7), any time a company pitches their own bar, shake, or snack as one that will have you building muscle, toning up, and getting lean, your “BS Detector” should ping like crazy. You can make a perfectly healthful shake at home using whole fruits and nut/seed butters.

There is nothing particularly unique or groundbreaking about these shakes. You’re looking at whey protein, Stevia, cocoa powder, various gums, added vitamins and minerals, and fancy-sounding things like a “superfruit blend” (AKA: an easy way to charge $10 more than we should).

The weight-loss claims are silly because this is nothing more than the tried-and-true “Special K” trick. You replace one meal a day with a 150-calorie shake. Considering that most meals are, on average, at least 400 or 500 calories, this is simple caloric reduction.

The popularity of these products is a sad testament to the fact that many people think the key to health lies in expensive shakes and miraculous promises. “Eat real food” may not sound glamorous, but it works.

8. Can you comment on this Yahoo piece about the potential health risks of going vegetarian?
– @latinteachcarr

Ah, yes. Articles like these seem to make the rounds every so often.

This article in particular is rather weak. It ctes a number of studies that point to the possible “drawbacks” of being vegetarian, but completely misses the larger point — there is a lot of variance among “vegetarian diets”.

A vegetarian diet can be whole-food based and rich in legumes, nuts, seeds, dark leafy greens, and sea vegetables. Or, it can consist of processed soy burgers, Reese’s peanut butter cups, potato chips, sugary yogurts, and minimal vegetables. From a research standpoint, this is problematic.

This article also trots out the same tired “caveat”:

“If you’re going to become a vegan or vegetarian, you’ll need to spend more time planning your nutritional choices to help ensure a balanced intake of vitamins and other nutrients.”

I always find this puzzling, given that the average American (and ‘average’ means ‘omnivorous’) does not meet daily fiber needs and does not get the required daily amounts of certain nutrients (calcium, magnesium, and potassium come to mind right now).

Regardless of your dietary habits, if you aren’t eating a generous amount of whole, minimally processed foods, you can expect drawbacks and possible problems.

Rather than dedicate a lengthy blog post to each, here is the Small Bites’ Cliff’s Notes version.

What’s the deal? What are the important takeaways? Here’s your cheat sheet:

1) Bovine Spongiform Encephalopathy Outbreak

The Story: “Mad cow” is back (wow, the ’90s really are back with a vengeance!), this time at dairy farm in California. This Food Safety News article has the latest grizzly details.

The Lesson: The industrialized meat complex is a food safety terror, barely held together by a deeply flawed model that continually puts our health at risk. Despite USDA’s — and the beef industry’s — unequivocal assertion that beef and milk are both perfectly safe to eat and drink, there is reason to believe the picture isn’t quite as rosy.

Mother Jones‘ Tom Philpott explained why milk shouldn’t be off the hook, and here’s a most frightening tidbit courtesy of the always illuminating Dr. Marion Nestle’s blog — “The USDA tests about 40,000 cows a year out of the 34 million slaughtered.” That’s less than one percent. Yikes.

2) Multi-State Sushi-linked Salmonella Outbreak

The Story: “Tuna scrape” (the sushi tuna equivalent of “pink slime”) is responsible for 190 illnesses in 21 states.

The Lesson: This once again comes back to a food system where cutting corners trumps food safety. Another fact we need to look at — over three-quarters of seafood consumed in the United States is imported. Guess how much of that in inspected upon arriving to these shores? A mere two percent.

3) Kashi’s Genetically Modified Debacle

The Story: Laboratory testing revealed GMO soy in some of Kashi’s “natural” products. An extra tidbit many people are not aware of: Kashi is owned by Kellogg’s.

The Lesson: Don’t be deceived by “natural” — a term that means close to nothing. The Food & Drug Administration does not have a clear definition; instead, it allows food manufacturers to claim a product is ”natural’ as long as it free of artificial flavors, artificial dyes, and synthetic ingredients (i.e.: artificial sweeteners). Everything else — including GMOs — is fair game.

To avoid GMOs, look for organic certification. For extra peace of mind — especially when it comes to soy and corn — look specifically for mentions of “non-GMO “.

4) Nutella Lawsuit

The Story: Woman sues makers of Nutella (a sweet hazelnut spread) for advertising it as a healthful product — and wins. “In settling the lawsuits for $3 million, Ferrero agreed to change its marketing campaign, modify its product label, create new TV ads and change the Nutella website,” the Los Angeles Times reports.

The Lesson: Advertisements are meant to sell you a product, not necessarily tell you the whole truth. No matter what a product’s front of package or  commercial claims, always take a look at the ingredient list and Nutrition Facts label. In Nutella’s case, the first ingredient is sugar (hello!), and a two-tablespoon serving delivers the sugar of 27 Skittles (21 grams).

Stick to nut and seed butters that have either one ingredient (i.e.: peanuts, almonds) or, at most, two — nuts/seeds and salt.

5) “Meat Glue”

The Story: Though it was a hot topic in Australia a few years ago (see this short video), it’s the latest PR nightmare for the beef industry. “Meat glue” is a powder known as transglutaminase which serves as “filler” and as a possible trap for E.Coli. Yum.

The Lesson: More food industry deception. “Meat glue” is one way in which cheap scraps of beef can be passed off as higher quality — and sold at a premium price. If you eat meat, you need to be extremely mindful of — and informed about — your source. If possible, get to know the various people who supply your food; establish rapport, get to know them, and ask questions. Social interaction within your community is the new black, hadn’t you heard?

First, I take great pleasure in the enjoyment of food — good food — and like to share my favorite finds with others (whether they have similar preferences or end up trying a new item based on a suggestion of mine).

I’m even happier to showcase small, independent companies that make delicious food that is also healthful and respectful of the environment.

And so we come to the newest Small Bites giveaway: Kookie Karma.

Created in 2004 in Santa Monica, CA, by then 24-year-old Juli Novotny, Kookie Karma has grown exponentially over the years,  and offers a variety of snacks: ‘kookies’, ‘krackers’, kale chips, ‘grawnola’ and, soon, macaroons. The entire product line is vegan, gluten-free, and organic, and most of the offerings are also raw.

One Small Bites reader will score a delectable bundle from Kookie Karma:

• 1 bag of goji-lime-coconut raw (buckwheat-based) granola
• 1 bag of “cheesy” kale chips
• 1 each of the Top 4 best-selling ‘kookie’ flavors

ENTRY DETAILS:

1. Leave a comment on this blog post anytime between April 24 and May 19.
2. Only one blog comment/giveaway entry per person.
3. You may increase your chance of winning (equivalent to an extra entry) by sharing the link to this giveaway on Twitter. Your tweet must include the Kookie Karma handle (@kookiekarma) as well as “via @andybellatti” (so I can be notified) to count.
4. Winners will be selected at random on May 20, 2012 and will be contacted by me via e-mail.
5. Winners must reside in the United States.

A big thank you to Juli Novotny for making this giveaway possible.

PS: When she isn’t keeping tabs on her company, Juli also runs the PUREmamas blog, which provides ideas on how to incorporate healthful foods into children’s everyday lives.

PPS: You can check out Kookie Karma’s Facebook page here, and PUREmamas’ Facebook page here.

UPDATE: Congratulations to winner Laurie Kauffman!

Though both the departure and arrival points are well-known cities with diverse food landscapes (Las Vegas has a growing health-oriented community, and every restaurant at Wynn Hotel & Resort has either a separate vegan menu or a significant number of vegan appetizers and entrees, all created by the resort’s talented vegan chef), almost every locale between them was a different story.

Below, three important observations (not necessarily new, but certainly reaffirmed) I made as I moved from lush mountaintops to arid desert.

1. Personal responsibility? I have never fully bought into the “personal responsibility” argument in regards to health and nutrition.

The idea that “people know what they need to be eating, they are just too lazy/dumb/apathetic/irresponsible to take care of themselves”is problematic and inaccurate. It doesn’t acknowledge the many shades of gray that exist in the world of food and nutrition (I believe our food choices are a combination of environmental factors and personal choice, with environmental factors weighing more heavily).

Sure, there are people with a multitude of health problems who, despite having both the access and financial means to eat better, do nothing about it. However, there is another reality to consider. In Ely (population: 4,000), for instance, my hotel was a few steps from the town’s sole supermarket. I wondered in because despite having a plethora of “roadtrip snacks” in my car, I wanted a hot meal for dinner and the closest restaurants were a McDonald’s and an Arby’s.

There were healthful foods in the supermarket that were certainly affordable: brown rice, oatmeal, peanut butter, baby carrots, beans and legumes come to mind.

The issue, of course, comes when people seek convenience. That is where you see a noticeable differences between healthful and not-so-healthful options. An Amy’s frozen brown rice, tofu, and vegetable ‘bowl’ (which I was pleasantly surprised to come across) cost slightly over $5. A Hungry Man meal cost approximately 30% less — and provided 300% more calories.

Some items common in many cities simply weren’t available there. Forget hummus — the only dip for vegetables was ranch or an avocado-based one that had more partially hydrogenated soybean oil than avocado.  At least one could seemingly make hummus at home. But, many ingredients — kale, quinoa, hemp seeds, and chia seeds — were not available.

Our nutritional choices are only as good as our environment.

2. To bring change, we need effective policy and strong food politics. We can educate on nutrition on a daily basis, but I can never expect someone who lives in a rural mining town to add fresh blueberries to their morning oatmeal when a two or three-day supply costs $8 (the median household income in Ely is approximately $36,000).

Our current agricultural subsidy system makes minimally nutritious food not just “cheap”, but in many cases affordable. This is an important distinction to make; for many individuals, feeding four people for $5 a night isn’t a matter of inflating a savings account to take a cruise, but simply having enough money until the next paycheck comes along.

3. A good challenge to keep in mind. The reality of these challenges is not foreign to me. I lived in New York City for ten years, where food deserts were just a twenty minute subway ride away from my apartments. However, I must say the impact wasn’t quite as strong when I could seemingly take another twenty minute subway ride in an opposite direction and walk past various high-end gourmet food shops.

It wasn’t until I was in these remote towns (some where a reasonably-sized grocery store was 60 miles away, and farmers markets were inexistent for several hundred miles) that I perceived this in a much more jarring way. Even if finances weren’t an issue, certain foods many of us take for granted — kale, bok choy, nutritional yeast, and coconut milk — were unavailable.

This is not to say that cooking healthy meals from scratch at home is unfathomable, but rather that some individuals — depending on economic and environmental factors — face more challenging obstacles than others.

It’s quite sad that as picturesque and beautiful as this country is, the food landscape in many areas is bleak and in need of much sprucing up. I certainly think a positive change can ensue, but it’s change that, as much as some people may not like to hear it, needs to be looked at from a long-term lens that encompasses decades.

UPDATE (4/22): I want to share one of my all-time favorite quotes, said by a professor of gender studies at a talk a few years ago, that I think is so applicable to issues of food justice and the ‘personal responsibility’ debate: “the more privilege you have, the more it looks like choice.”

1. I recently read on Twitter that salami and pepperoni are fermented foods. Does that mean they’re healthy because they’re probiotics?
– Gina Nault

Modern production of these processed meat products generally includes the use of a Lactobacillus bacteria species (the same one found in yogurt and kefir). That said, referring to processed red meat as “healthy” because it contains probiotic bacteria is akin to declaring a Pop-Tart “healthy” because it has a smidge of actual blueberries.

Given the recent mainstream interest in fermented foods and probiotics, the meat industry has jumped onboard, reminding people that pepperoni and salami are just as “probiotic” as kombucha (fermented tea), sauerkraut (fermented cabbage), kimchi (fermented vegetables and spices), yogurt, and kefir.

They conveniently forget to mention that mountains of evidence have linked cured and processed meats to increased risks of many cancers and chronic diseases. I would never recommend someone consume salami or pepperoni to get more probiotics in their diet. This is one of the few instances where I would rather someone take Lactobacillus in pill form than eat processed meat regularly.

2. I live in South Africa and there’s a lot of hype at the moment about glyconutrients, information which is, supposedly, backed by science and glycobiology.

I have attempted to do some ‘due diligence’ research and am coming up with the name Mannatech and ‘glyconutrients’ only being available through multi-level marketing.

I would appreciate your opinion.
– Roz Neilson

Good job spotting a huge red flag — a nutritional product that is solely available through one company. As I like to say, Mother Nature offers us everything we need, patent-free!

Despite the hyperbolic claims about glyconutrients (they help prevent and manage heart disease, diabetes, ADHD, and practically every other disease known to humankind), they are nothing more than polysaccharides (sugars), all of which we get directly — or derive — from food.

The cited “studies” are funded by Mannatech and not published in any scientific journals (no independent researcher to date has verified any of the purported health claims). In short, an absolute waste of money.

3. What foods should I emphasize to improve my cholesterol profile? Besides the obvious (animal products, packaged foods, sugar, etc), what foods should I de-emphasize to improve my cholesterol profile? How quickly can I expect dietary changes to impact my cholesterol profile?
– Jenifir Provateare

Four things to limit/avoid to improve your cholesterol profile: refined grains, added sugars, highly processed plant oils (mainly corn, soy, and cottonseed), and trans fats (AKA: partially hydrogenated oils).

Three things to consume more of: soluble fiber, omega-3 fatty acids, monounsaturated fats.

As for where you can find those nutrients (mind you, this is a brief summary, not an exhaustive list):

Soluble fiber – apples, broccoli, brussels sprouts, chickpeas, kidney beans, oats, pears, pinto beans, potatoes, prunes, sweet potatoes, tangerines

Omega-3 fatty acids – chia seeds, flax, hemp seeds, sea vegetables, walnuts, wild salmon

Monounsaturated fats – almonds, avocado, cacao/cocoa, hazelnuts, macadamia nuts, peanuts, pecans

PS: While coconuts don’t contain any of the three nutrients mentioned above, they are a good choice. More information below.

4. I tried coconut milk yogurt for the first time.  I found it much better than soy yogurt, but very decadent.  Can you explain the pros and cons of this plant based saturated fat?  Is this a healthy alternative to full fat dairy yogurt?
— Diana LaGattuta

In the same way that “carbs” (which includes everything from Skittles and soda to oats and pears) have been maligned, the same has happened with saturated fats. Although people often talk about “saturated fat” — as if there were just one type — there are actually many different saturated fatty acids. More importantly, they don’t all have the same effects on our health.

Coconut is in its own category because, unlike almost any other food, it contains a very high amount of a saturated fatty acid called lauric acid. Research has shown that lauric acid does not have a detrimental effect on blood cholesterol levels (in fact, it raises total cholesterol because it raises HDL cholesterol — the good kind!).

Coconut has largely been misunderstood because many studies looked at hydrogenated coconut oil, a very processed and refined variety of the oil (which is what most movie theaters tend to use to make their popcorn).

There is absolutely no reason to fear unrefined coconut.

5. A friend of mine is interested in switching to a whole food plant-based diet but he was told years ago that he’s allergic to raw fruits and vegetables. How is that possible? And is there a way to overcome it? Perhaps a way to ease into the lifestyle?
– Jaclyn Rosenlund

Every single fruit and vegetable? I know some individuals are allergic to orange fruits and vegetables, but this is the first time I hear of someone being allergic to every single fruit and vegetable in its raw state. But, assuming this were the case, there is no way to overcome a food allergy or “ease” your way into consuming trigger foods. In any case, one can eat a minimally processed, whole-food based diet that includes plenty of steamed and sauteed vegetables, and dehydrated and baked fruits.

UPDATE (4/19): Thanks to reader Brittnee, who pointed out this sounds a lot like a condition she has — oral allergy syndrome. In essence, some fruits, vegetables, and nuts contain proteins very similar to pollen, which causes an allergic reactions in individuals with this condition. When cooked, the proteins are denatured and safe to eat for these people. In some cases, removing the outer peel of a fruit can prevent an allergic reaction.

6. How much fruit is too much?
– @southpawrunning (via Twitter)

Unless your fruit intake is so high that it replaces other foods (i.e.: healthful fats, vegetables, etc.), I don’t see much of a reason to worry. A piece of fruit with every meal is perfectly fine.

I often see a lot of weight gain hysteria surrounding fruit intake (“limit your fruit of you’ll gain weight!”), which is inaccurate and a very sad sign of our times (more people fear fruit than they do diet soda). If you’re especially active, four or five pieces of fruit a day are perfectly fine.

7. My Facebook feed is being bombarded by people selling “Body By Vi” shakes. I have been trying to find real information on them but everything I find is a biased review on how to get “healthy” (and wealthy) quickly!

I feel like I can achieve the same thing with my regular diet and exercise, and even make my own shake/smoothies with real wholesome ingredients. Please help debunk these shakes! Or am I the crazy one?
– Christine Malone

No, you are not crazy. Any time a company pitches their own bar, shake, or snack as one that will have you building muscle, toning up, and getting lean, your “BS Detector” should ping like crazy. It should ping even more if, as is the case with Body By Vi, the website features gorgeous models (all of whom clearly have diligently visited the gym for decades, take great care to eat well, and probably have never even taken a sip of the featured product).

In essence, these shakes are your standard mass-produced “protein drink”: soy protein, whey protein, artificial flavor, and a whole lot of added vitamins and minerals. Nothing revolutionary or special.

You can make much healthier shakes at home. One of my faves: frozen bananas, one or two pitted dates, water, almond butter, hemp protein, and vanilla. I am not going to promise it will give you a six-pack, but it is delicious and healthful.

8. I would like to start feeding my family more tempeh and tofu for all its benefits. However, I just can’t help but think of all those genetically modified soybeans.

I’d like to avoid these modified foods as much as possible especially for my kids, although it seems almost impossible now!
– Cindy Doern

The vast majority of tofu and tempeh sold at stores is organic and, additionally, tested for GMOs.

GMO soybeans are generally used to make soy byproducts (i.e.: soy protein isolate in “faux ground beef” and many “protein bars”).

Ironically, it is people who eat lots of fast and processed food — not individuals eating tempeh and tofu — who consume the majority of GMO soybeans. Consider, for instance, that almost every component of a Big Mac (the beef patty, the bun, the sauces, etc.) contains a genetically modified soy byproduct.

9. Anything in particular I should look for when buying an omega 3 supplement? I know you have your “food first, then supplements” rule, and although my goal is to get more of it from food, I know that right now I could use a boost.
– Tom Berdan

Makes sense.

The first thing you want to make sure of is that you are getting solely Omega 3s. There are many products that contain Omega 3, Omega 6, and Omega 9. This is done, I suspect, to make it seem like you are getting “more bang for your buck”, when in reality you’re just being duped. Americans are eating an excessive amount of omega-6 fatty acids (which brings its own share of consequences) and omega 9 is not essential (meaning, our bodies can produce it from other components in our diet).

Also, make sure the supplement contains DHA and EPA Omega 3s. Some supplements only offer ALA (the type of omega 3 found in flax, walnuts, hemp, and chia). While ALA is great, the maximum heart-health benefits come from DHA and EPA.

10. Any thoughts on [plant-based cheese alternatives] that contain casein? Should I try to find ones without it?
– Jeremy Loovier

Casein, like whey, is a type of protein found in dairy. Apart from the fact that plant-based cheese alternatives that contain casein are not 100% vegan, some people are quite allergic to casein. For what it’s worth, the Dayia brand of vegan cheeses is casein-free.

11. Why do nutrition recommendations keep changing? I don’t understand how one year, a food is good for you and then it turns out you need to avoid it. Can you share any insight on what we can actually believe when it comes to nutrition advice and studies?
– Samantha Timons

Believe anyone who advocates for a minimally processed, whole-food based diet (if it’s largely plant-centered, even better). The idea that nutrition recommendations “keep changing” is usually trotted out by someone trying to sell you something (usually it goes something like this: “You must be so horribly dizzy with all this conflicting nutrition advice health professionals keep telling you, so buy our magazine/book/etc)”.

Eating plenty of fruits and vegetables, limiting added sugar, and getting enough fiber has been recommended for decades. Sure, coconuts were once vilified and are now more accepted thanks to further understanding of different fatty acids, but the general recommendations for healthy eating have remained unchanged.

As a nutrition professional who champions the health benefits of high quality cocoa, I am thrilled to announce the latest giveaway: Theo Chocolates.

Based in Seattle, Theo is an organic, fair-trade, bean-to-bar chocolate factory (the first in the United States, no less!). All their products are certified by the Non-GMO Project, and their entire supply chain is Fair for Life-certified (this exhaustive FAQ document covers Fair for Life in detail).

I have hand-picked four of my favorite Theo Chocolate bars (FYI: all are vegan, soy-free, and gluten-free); two lucky Small Bites readers will get their choice of two:

• 70% Dark Chocolate with Sea Salt bar (benefits World Bicycle Relief)
• 91% Costa Rica Single Origin bar
• 70% Cocoa & Coffee bar
• Limited Edition Fortaleza Roasted Cacao Nib bar

ENTRY DETAILS:

1. Leave a comment on this blog post anytime between March 22 and April 22.
2. Only one blog comment/giveaway entry per person.
3. You may increase your chance of winning (equivalent to an extra entry) by sharing the link to this giveaway on Twitter. Your tweet must include the Theo Chocolate handle (@theochocolate) as well as “via @andybellatti” (so I can be notified).
4. Winners will be selected at random on April 23, 2012 and will be contacted by me via e-mail.
5. Winners must reside in the United States.

A big thank you to Laila Luopa for making this giveaway possible.

UPDATE (4/23): Congratulations to winners Barry Good and Sophie.

Enjoy — and keep the queries coming!

I’ve recently started eating quinoa; I love the texture and flavour!

I read that it was a good source of iron (which is great for me since I work out 6 times a week and am trying to eat less meat), but then read elsewhere that it contains oxalates, which inhibit iron absorption.

Can you shed some light?
– Jennifer Lee

Quinoa is indeed high in oxalic acid.

If you are looking for plant-based sources of iron, prioritize lentils, black beans, chickpeas, fermented soy products (tempeh and natto) and sea vegetables (nori, dulse, and wakame). They all offer good amounts of iron and contain lower levels oxalic acid (they are also relatively low in phytic acid, another compound that inhibits iron absorption).

Keep in mind that you can increase the iron absorption of these foods by eating them alongside foods high in vitamin C (you can also accomplish this by eating them alongside meat, but that’s a moot point since you are trying to lower your intake).

Another crucial tidbit for maximum iron absorption: leave at least a 45-minute window between a meal and the consumption of coffee or tea (both contain tannins, which severely inhibit iron absorption).

FYI: The ubiquity of oxalic and phytic acid in many plant-based sources of iron means that vegetarians and vegans have higher iron needs than omnivores (whereas an omnivorous woman of childbearing age requires 18 mg a day, her vegetarian and vegan counterparts require 33 mg).

The human body is very smart, though, and goes to great lengths to ensure iron levels are as high as possible. For example, some studies have determined that subjects on plant-based diets excrete less ferritin (an iron-storage protein) in their fecal matter than omnivores. Also, iron absorption is increased when stores are low.

Any truth to this chart that links cravings of certain foods to specific nutrient deficiences?
– Kate Redfern

None. Cravings can be triggered by a variety of factors — emotional states, visual cues (hello, advertising!), smells, and hormonal changes.

The idea that cravings relate to nutrient deficiencies simply isn’t true. If that were the case, then most Americans would be craving high fiber foods and dark leafy greens, rather than Oreos and Doritos. Also, individuals with iron deficiencies would crave iron-rich foods, not chalk or crushed ice.

That chart makes some especially outrageous claims (i.e.: “overeating is the result of a silicon deficiency”).

I’ve recently started to wonder about all the bad ingredients used in chewing gum.

Could you enlighten us on what to look out for? Do you have any suggestions for better alternatives?
— Josh Correia

Most commercial chewing gums contain sweeteners (either natural, artificial, or sugar alcohols), artificial flavors, controversial additives like butylated hydroxytoluene (BHT), and butylated hydroxyanisole (BHA) — banned in some countries — and that ever-so-vague ingredient: “gum base”.

The biggest brands’ gum base is made from petroleum-based polymers (yes, it is also what plastic bags and rubber tires are made from).

While the amount of aspartame in a stick of gum is significantly lower than that of diet soda (a stick of gum contains 6 – 8 mg, while a 12-ounce can of Diet Coke offers 180 mg), many people — myself included — aren’t too keen on chewing on a combination of artificial sweeteners, artificial additives, and polyethylene.

Some companies sell real chewing gum; that is to say, the gum base is made from chicle (a gum sourced from Sapodilla trees), rather than synthetic polymers. The most widely available brand I’m familiar with is Glee Gum.

PS: the average American chews 300 pieces of gum a year. And, for those of you curious about exactly how most commercial chewing gum is made, here is a short-and-sweet summary.

Someone recently told me that celery has a high sodium content. True?
— Amy Clemente

False. A medium stalk of celery contains 32 milligrams of sodium (that’s an almost-negligible 1.5 percent of the daily recommended limit). Higher than other vegetables, nevertheless an insignificant amount. Consider the sodium content of these common foods:

• 1/4 cup salted peanuts: 135 mg
• 1 slice of bread: 150 – 180 mg (average)
• 1 Tablespoon ketchup: 160 mg
• 1 cup yogurt: 180 mg (average)
• 1 cup Kellogg’s Raisin Bran cereal: 350 mg
• Dunkin’ Donuts blueberry bagel: 620 mg

What is your recommendation for daily sugar intake? I can’t find a consistent recommendation. Is it okay if the sugars are coming from real food, or should those be limited as well? Thank you!
– Cara (Last Name Unknown)

I am in agreement with the American Heart Association on this one. Sugar should comprise, at most, 5 percent of total calories. When I say ‘sugar’ I mean “added sugars” (unless you are drinking significant quantities of fruit juice, which I am not very fond of). Remember, sugar can take on many aliases.

Here’s how you figure what “5 percent of total calories” means in grams. Nice round numbers help, so let’s consider someone with a caloric recommendation of 2,000 calories.

• 5% of 2000 calories = 100 calories

• 100 calories divided by 4 calories per gram of sugar = 25 grams of sugar

If you want, you can take this one step further:

• 25 grams of sugar divided by 4 grams of sugar per teaspoon = roughly 6 teaspoons of sugar

Personalized calculations aside, the idea is to cut back on added sugar as much as possible.

Given that most people’s daily caloric recommendations fall anywhere between 1800 and 2400 calories, an allotted limit of 20 – 25 grams a day applies to most everyone. FYI: the average American adult currently consumes 88 grams of added sugars on a daily basis.

 I’ve recently heard that beans aren’t good because they have anti-nutrients and lectins. Any truth to that?
– @Rozy80 (via Twitter)

Some beans and legumes contain a fair amount of phytic acid, which is considered an anti-nutrient since it decreases the absorption of some minerals (i.e.: iron and zinc).

To argue that they therefore “aren’t good” is hyperbolic and inaccurate. They are a great source of protein, fiber, folate, potassium, magnesium, and consistent intakes have been linked with improved health and reduced risks of Type 2 diabetes, high blood pressure, and certain cancers. I highly recommend eating two to three cups of beans and legumes each week.

Lectins are a natural insectide found a variety of foods, including beans. When consumed in large quantities, they can cause severe gastrointestinal distress, and it has been theorized that long-term lectin consumption can raise the risk for certain types of cancers.

However, soaking, sprouting, and cooking significantly lower their lectin levels. As long as you eat fully cooked beans (and who doesn’t?), you don’t have anything to worry about.

An organic CSA website recently made the following statement on their homepage:

 ”Our animals eat a diet of grass and hay, plus organic corn and flax. Grass and flax are part of their diet to insure the fats in our milk are in the healthy balance our bodies need for optimal health. These are the fats that are associated with fish, but in fact are present in very small quantities in farmed fish. Cows eating a healthy diet are a safer source for Omega 3 fats than wild or farmed fish. “

 Is it really true that eating beef from cows that were a “healthy” diet contains more Omega 3′s than wild caught fish?
– Kelsey Lepp

Seems like there is some Omega 3 confusion. Let’s review.

There are three types of omega 3 fatty acids: ALA, DHA, and EPA.

ALA is abundant in flax, walnuts, hemp seeds, and chia seeds. Fish offer DHA and EPA (what is often left out of the conversation is that they get DHA from microalgae and EPA from sea vegetables, and humans can too). Different omega-3 fatty acids have different functions, so it is important to distinguish between them.

As far as cattle feed is concerned, flax fortification contributes ALA Omega 3s, while grass contributes some DHA and EPA. Although ALA can be converted to DHA and EPA, the conversion requires a hefty amount of ALA fatty acids.

According to the Union of Concerned Scientists, the average combined amount of  DHA and EPA in a serving of grass-fed steak is 35 mg. By comparison, a serving of wild salmon offers, on average, 1,500 milligrams.

I have no idea what they could be referring to with the claim that grass-fed beef “is a safer source of omega-3s than wild salmon”. Wild salmon is not high in mercury or PCBs.

Regardless of cattle feed, Americans would be better off reducing their overall red meat consumption and increasing their intake of plant-based foods.

What do you say to doctors whose belief is that medications are more immediately effective than changes in diet?
– @Bairi (via Twitter)

The end doesn’t justify the means. Medications may be more immediately effective, but many of them also come with unpleasant side effects and health risks. Some people, for instance, are resistant to statins (cholesterol-lowering medications).

There certainly are medical cases where medication is necessary, but a significant number of individuals with high blood pressure, low HDL cholesterol, arthritis, and Type 2 diabetes can improve their conditions with dietary tweaks.

Nutrition therapy is less costly, safer, and more sustainable than medication, and its effectiveness has been consistently proven (I continue to be amazed at the medical professionals who scoff at nutrition as if it didn’t have a body of research backing it up).

The majority of doctors prefer medication simply because it is what they were taught in school. Talk to any medical professional who has studied nutrition and I doubt you will find one that thinks “pills first, nutrition second”.

“Finally,” I thought, “a well-read magazine informing its readers that calcium is not a synonym for dairy.”

Then I started reading the story. And groaned. Repeatedly.

Much like their ridiculous “healthiest diets” article from last year (see my critique here), factual errors, misleading statements, and unhelpful information abound in this piece.

Below, the five worst tidbits that perpetuate incorrect information:

Roberta Anding, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics (formerly the American Dietetic Association), says the advantage of plant-based calcium is that it ensures you’re eating lots of veggies—another important part of any diet.

The advantages of plant-based calcium go far beyond “eating lots of veggies”.

What is much more important to point out is that calcium-rich plant-based foods also offer other minerals crucial for bone health (such as vitamin K and manganese) which are absent in dairy. Dark-leafy greens also offer a superior calcium-to-magnesium ratio (half of all magnesium is stored in bones, so it is just as important as calcium for bone health) which ensures better absorption of both.

Avoiding dairy also comes with a warning. “There are compounds in plants that bind to calcium and prevent you from absorbing it,” Anding says. “Although they’re good sources of calcium on paper, physiologically, the amount of calcium is not so great. Dairy calcium is biologically available, meaning you absorb what’s in the product.”

There is absolutely no reason to raise red flags or heed warnings about going dairy-free.

The above quote is horribly misleading, as it suggests that only the calcium in dairy is biologically available. In reality, studies on calcium bioavailability have demonstrated that, from an absorption standpoint, kale, broccoli, brussels sprouts, surpass milk.

“There are compounds in plants that bind to calcium and prevent you from absorbing it.”

Also misleading. Some calcium-rich plant foods, like spinach, are high in oxalates, compounds that inhibit the absorption of some minerals, including calcium. However, plenty of dark leafy greens high in calcium (i.e.: kale, broccoli rabe, collard greens) are very low in oxalates.

Nuts are an excellent source of calcium. One cup of Brazil nuts has 213 mg., and 1 cup of whole almonds has 378 mg., more than a cup of milk, which has 299 mg. Snacking on these throughout the day or eating almond butter (instead of peanut butter) in a sandwich at lunch can give you at least a quarter of your recommended daily calcium intake.

This is not helpful or practical advice; no one eats (or should eat) nuts by the cup. Additionally, two tablespoons of almond butter — a reasonable amount to slather on a sandwich — provide approximately nine percent of a day’s worth of calcium.

Rather than provide inflated serving sizes for nuts, the article should point out that some nuts offer a decent amount of calcium along with compounds (antioxidants, phytonutrients) and heart-healthy fats not available in milk. Looking at foods through a single-nutrient lens is reductive; almonds are much more than “a vegan source of calcium”.

Soymilk usually has between 200 and 500 mg. of calcium per cup.

Yes, but why single out soy milk? At this point, almost every commercial plant milk (i.e.: almond, coconut, flax, hazelnut, hemp, oat, rice, sunflower, and oat) is an excellent source of calcium.

For a much better read on dairy-free sources of calcium, I suggest this article by the Vegetarian Resource Group.

This ammonia-treated scrap meat — the same one some fast food giants recently phased out  — has been widely used since the early 1990s, is reportedly present in 70 percent of all ground beef products, and is a staple in school cafeterias (seven million pounds (!) are expected to be served in school lunches across the country over the next few months).

The story essentially writes itself. When fast food companies, infamous for cutting corners at any cost, turn their noses up at a questionably safe ingredient that ends up on the lunch trays of schoolchildren, headlines are to be expected — and rightfully so.

The meat industry has responded via a new website: the awkwardly-titled Pink Slime Is A Myth (I have yet to comprehend how something real and tangible can be labeled a myth).

While I do not dismiss the recent grassroots efforts that have gained significant strength via a petition to get pink slime out of school cafeterias, I worry that the focus on it detracts from bigger and more important food system issues, and provides the meat industry with a convenient distraction and an easily fixable problem that can effortlessly be spun into a public-relations success.

At its core, the pink slime controversy is a case of “same script, different cast”. It is no different from ingredient obsessions that led to trans-fat free chips and sugar-loaded products “free of high fructose corn syrup”.

Undoubtedly, phasing out trans fats is a formidable public health step. However, the absence of trans fats does not intrinsically make chips “more nutritious” or “healthy”, simply “less worse”.

In the same way that soda made with cane sugar in lieu of high fructose corn syrup is not a healthful beverage, there needs to be a clear message that “slime-free” ground beef is by no means the golden standard, especially when an ever-growing body of research continues to highlight the harmful effects of red meat consumption (the latest: it “contributes substantially to premature death”).

We can’t forget that the majority of ground beef in the United States, even if free of said “slime”, comes from animals (35 million beef cattle, to be exact) that are treated miserably, is processed by employees under horrible working conditions, and severely damages the environment. And, of course, there are also the rampant recalls and food safety concerns.

It’s also important to remember that other important puzzle piece: agricultural policy that makes ground beef cheap and, therefore, ubiquitous. The United States is the number one exporter of beef, and the average American consumes 58 pounds of it each year (a figure that has been on a steady decline, but is nevertheless one of the highest in the world).

I do not bemoan public interest in school lunch issues and sketchy additives, but it is crucial to not lose sight of the big picture — “pink slime” is one of many symptoms of a broken food system. Even if the meat industry were to announce the end of ammonia-treated beef, they should continue to be held accountable for a multitude of atrocious practices as well as a food product that poses various health risks.

Slime or no slime, red meat should be a rarity in school cafeterias.