organic

Some Common Questions About Organic Foods

Environment, Healthy Living, Lifestyle, Nutrition

Our concierge primary care doctors in Jupiter of course want our patients to eat healthy foods as much as possible.

This typically means a diet low in processed foods and high in fresh fruits, vegetables, nuts, and seeds, along with lean meats and fish.

Does it also mean eating organic foods as well? Many people hear the word “organic” and automatically think it equals “healthy,” but that may not always be the case. So let’s try to clear up the confusion around this widely available—and usually much more expensive—food.

What does the term “organic” mean?

The word “organic” refers to the way the food is grown and processed. The U.S. Department of Agriculture (USDA) has created a set of standards that describe the specific requirements that must be verified by a USDA-accredited certifying agent before products can be labeled organic.

The National Organic Program (NOP), an advisory committee that includes members of the public, develops these rules and regulations for the USDA.

They include several restrictions on farming practices and raising livestock and poultry, as well as on handling and labeling.

In general, the regulations restrict the types of pesticides, fertilizers, and seeds that can be used, and ensure healthy farming practices to protect the environment.

To receive the USDA Organic seal, a product must:

Improve soil and water quality.
Enable farm animals’ natural behaviors.
Cut pollution.
Promote a self-sustaining cycle of resources on a farm.

Certified organic products cannot use:

artificial fertilizers or sewage sludge as fertilizer
radiation to preserve food or get rid of pests or diseases
genetically modified or engineered materials to improve crop harvests or improve pest or disease resistance
antibiotics or growth hormones for livestock
most synthetic pesticides (except in special, USDA-approved circumstances)

Is organic food healthier?

You can find all kinds of persuasive arguments and testimonials online about how organic food is so much healthier for you to eat.

It’s certainly healthier for the environment, because of the sustainable practices organic farmers use.

It’s also undeniably better to avoid products from animals that have been fed antibiotics throughout their lifecycle to promote unnatural growth and suppress diseases that occur from overcrowded conditions. This is one of the things that contribute to antibiotic resistance in humans.

Other than that, though, science has so far not been able to prove that organic foods contain more substantial nutrients than conventionally grown foods.

As reported by Harvard Health, one meta-study by Stanford researchers, for example, found little difference in nutritional content, except for slightly higher phosphorus levels and a higher omega-3 fatty acid content in organic milk and chicken. And the bacteria that can cause food poisoning were equally present in both organic and non-organic foods.

And according to the Mayo Clinic, studies have shown much lower cadmium levels in organically grown grains, but not fruits and vegetables. Cadmium is a toxic chemical found naturally in the soil and absorbed by plants as they grow.

Is the label ‘organic’ a guarantee?

If the food contains the USDA Certified Organic label, that means it was grown and processed according to federal guidelines.

According to the USDA, “Produce can be called organic if it’s certified to have grown on soil that had no prohibited substances applied for three years prior to harvest. Prohibited substances include most synthetic fertilizers and pesticides.

“As for organic meat, regulations require that animals are raised in living conditions accommodating their natural behavior (like the ability to graze on pasture), fed 100 percent organic feed and forage, and not administered antibiotics or hormones.”

The agency performs more than 45,000 onsite inspections per year to ensure compliance with regulations. If foods are labeled “100 percent organic,” that means all ingredients are certified organic. Foods labeled “organic” contain at least 95 percent certified organic ingredients.

On the other hand, labels that say “made with organic” or “organic ingredients” can’t carry a USDA seal, because they contain less than 95 percent organic ingredients.

More confusion in labels

In addition, there is a difference between “organic” and “natural” on a product’s label. The term “natural” may simply refer to products or animals that have been minimally processed and contain no artificial ingredients, but that doesn’t mean they’re organic.

Another confusing term is “grass-fed,” which means animals receive a majority of their nutrients from grass throughout their entire life and have continuous access to pasture during the growing season. It does not mean they have been raised without the use of antibiotics, hormones, or pesticides on their feed.

Likewise, “cage-free” birds are able to freely roam a building, room, or enclosed area with unlimited access to food and fresh water during their production cycle. “Free-range” birds are provided shelter in a building, room, or area with unlimited access to food and fresh water, as well as continuous access to the outdoors during their production cycle. But neither of these terms reveals whether they have been raised without antibiotics or hormones.

So is organic better for you? In some of the ways we’ve listed above, yes. But only you can decide whether the extra expense is worth the small gains in nutritional value, as well as the larger impact on the environment and the animal’s welfare.

pfas

How to Combat the Lingering Danger of ‘Forever Chemicals’

Disease, Environment, Health Basics, Healthy Living, Lifestyle, Nutrition, Preventative Health

They’re called “forever chemicals” because they don’t break down fully in the environment, and this summer the Environmental Protection Agency (EPA) warned that they are more dangerous to human health than regulators knew.

Within weeks, the National Academies of Sciences, Engineering, and Medicine (NAS) weighed in with its own 300-page report on these chemicals, known as perfluoroalkyl and poly-fluoroalkyl (PFAS) substances, urging doctors to test high-risk patients for PFAS contamination.

Because of the heightened attention on these chemicals, our primary care concierge doctors in Jupiter want to summarize for you what we’ve learned about them, and offer tips on how to reduce your exposure.

The Problems with PFAS

In 1946, DuPont introduced its revolutionary non-stick product, Teflon. By 1950, studies by DuPont and 3M showed that PFAS could build up in the blood, but chose to keep these results secret, according to the non-profit Environmental Working Group (EWG).

Since 1998, when a class-action lawsuit against a West Virginia DuPont factory revealed the extent of the pollution from the factory, researchers have found probable links to such diseases as:

  • thyroid disease
  • high blood pressure
  • kidney cancer
  • testicular cancer
  • breast cancer
  • higher cholesterol levels
  • ulcerative colitis
  • weakened immune system 
  • vaccine interference
  • weight gain
  • changes in liver enzymes
  • decreased fertility
  • growth and learning delays in infants and children

The NAS report encourages doctors to conduct blood tests for these chemicals on patients who are worried about exposure or who are at high risk for exposure or who are in “vulnerable life stages”: during pregnancy, early childhood, and old age. 

They’re Everywhere

As we’ve seen with microplastics, PFAS can begin innocently enough and end up in unexpected places, including our water.

Recently, for example, Consumer Reports (CR) tested more than 100 food-packaging products from U.S. restaurants and supermarkets. They found dangerous PFAS chemicals in many of the products, including paper bags for french fries, hamburger wrappers, pizza boxes, molded fiber salad bowls, and single-use paper plates.

These chemicals are used in a wide variety of products, including waterproof and sweatproof makeup, nonstick cookware, cellphones, waterproof clothing, carpets, and—especially—fast-food containers, where their ability to make products grease-proof has led to their widespread use.

They are also used to make products water-repellent and resistant to high temperatures, as well as in fire-fighting foams used at military installations, floor wax, upholstery, and clothing. The qualities that make items containing PFAS so desirable, however, also make them long-lasting in the environment.

Lingering Threat

“These chemicals are ubiquitous in the American environment,” Ned Calonge, an associate professor of epidemiology at the Colorado School of Public Health and chair of the NAS committee that wrote the report, told CNN.

“More than 2,800 communities in the U.S., including all 50 states and two territories, have documented PFAS contamination,” he said.

Researchers have even detected them in the snows of Mt. Everest, apparently shed from climbers’ waterproof tents and parkas. 

“You are not just exposed in one place or one source,” toxicologist Linda Birnbaum, former director of the National Institute of Environmental Health Sciences and the National Toxicology Program, told The Washington Post. “They are everywhere.”

The problem is that these chemicals build up (or “bioaccumulate”) in the body over time. 

And according to the Centers for Disease Control and Prevention (CDC), which has been conducting studies of the U.S. population, PFAS has been found in the blood of nearly all people they’ve tested. Since the risk appears to rise with the amount of exposure, it’s important to try to limit the amount we come in contact with.

What You Can Do

Because PFAS chemicals are found in so many consumer products, they’re next to impossible to avoid. But there are ways to reduce the amount you’re exposed to.

“The most dangerous way that people are exposed to PFAS is through drinking water,” says Don Huber, director of product safety at CR.

That’s why the NAS report recommended filtering tap water as a major step consumers could take to protect themselves.

“The water filters that are most effective for PFAS are reverse osmosis filters,” David Andrews, a senior scientist for the EWG, told CNN, adding that some carbon-based filters can also reduce some levels.

“The important part is that you have to keep changing those filters,” he said. “If you don’t change that filter, and it becomes saturated, the levels of PFAS in the filtered water can actually be above levels in the tap water.”

The NAS committee also offered these tips:

  • Stay away from stain-resistant carpets and upholstery, and don’t use waterproofing sprays.
  • Look for the ingredient PTFE or other “floro” ingredients on product labels.
  • Avoid nonstick cookware. Instead, use cast-iron, stainless steel, glass, or enamel products.
  • Boycott takeout containers and other food packaging. Instead, cook at home and eat more fresh foods.
  • Don’t eat microwave popcorn or greasy foods wrapped in paper.
  • Choose uncoated nylon or silk dental floss or one that is coated in natural wax.
health benefits of coffee

Coffee Scores Another Win for Improving Health

, , , , , , Health Basics, Healthy Living, Lifestyle, Nutrition, Preventative Health

Besides water, our primary care concierge doctors in Jupiter are hard-pressed to think of another beverage that offers such a wide range of health benefits as coffee.

For example, research has found that regular coffee consumption has been linked to a lower risk of: 

  • heart disease and strokes
  • heart failure
  • melanoma
  • diabetes
  • liver and prostate cancer
  • Parkinson’s disease

Evidence piles up

Studies have also found that the caffeine in two cups of coffee a day provides significant protection against Alzheimer’s disease, as well as other types of dementia. A study released last year, for example, found that individuals who drank four to six cups of coffee or tea a day reduced their risk of stroke and dementia by 28 percent compared to those who did not drink either beverage.

Another study, published last year in the journal BMC Public Health, found that those who drink three to four cups of coffee a day (whether ground, instant, caffeinated or decaf) reduced their risk of chronic liver disease by 21 percent, compared with those who didn’t drink coffee at all.

A third study, also published last year in the American Heart Association (AHA) journal Circulation, found that drinking one or more cups of plain, caffeinated coffee a day was associated with a long-term reduced risk of heart failure.

The AHA researchers found that the risk of heart failure dropped between five percent and 12 percent for each cup of black coffee the subjects drank. The risk declined even more, to 30 percent, when subjects drank two or more cups daily in one of the studies. The study found, however, that decaffeinated coffee did not offer the same benefit. 

“The association between caffeine and heart failure risk reduction was surprising,” senior author Dr. David Kao, medical director of the Colorado Center for personalized Medicine at the University of Colorado School of Medicine in Aurora, said in a statement.

“Coffee and caffeine are often considered by the general population to be ‘bad’ for the heart because people associate them with palpitations, high blood pressure, etc. The consistent relationship between increasing caffeine consumption and decreasing heart failure risk turns that assumption on its head,” he said.

Latest findings

The most recent research, published last month in the Annals of Internal Medicine, found that people who drink a moderate amount of coffee, defined as up to 3 1/2 cups a day, were up to 36 percent less likely to die from any cause over the seven-year period of the study than those who did not drink coffee.

It didn’t matter what type of coffee the subjects drank—ground, instant, caffeinated, or decaf—or even if they added a modest amount of sugar: The results were the same.

According to Johns Hopkins, there are also many other benefits from daily coffee consumption. For example:

  • Coffee may help your body process glucose better, meaning you may be less likely to develop type 2 diabetes.
  • Coffee may lower the risk of developing Parkinson’s disease, and help those who have it control their movements better.
  • Coffee can help lower your risk of colon cancer.
  • Drinking dark-roast coffee has even been shown to decrease breakage in DNA strands, which helps protect against various cancers.

Some coffee caveats

It’s typical with humans, however, to think that if something is good for you, more of it is better. That’s rarely the case, including with coffee.

The U.S. Department of Agriculture’s (U.S.D.A.) Dietary Guidelines for Americans recommend no more than 400 milligrams of caffeine a day. An average eight-ounce cup contains 95 milligrams of caffeine.

Several studies—including those outlined above—have found that five cups of coffee a day appears to be the upper limit of safety. In fact, a 2009 study found a 17-21 percent increased risk of death among those who drank four or more cups a day.

Other possible negative effects of too much coffee include:

  • increased blood pressure
  • headache
  • heartburn
  • dehydration
  • increased heart rate
  • abnormal heart rhythm
  • anxiety
  • dizziness
  • insomnia

In addition, a 2017 study found that pregnant women who drink more than four cups of coffee a day were more likely to experience low birth rate babies, preterm births, and stillbirths.

Another study linked coffee consumption with the possibility of increased bone loss in postmenopausal women if their diets lack sufficient calcium intake.

Finally, those who are sensitive to caffeine may experience many of these side effects with even small amounts of coffee. Older adults also may not be able to metabolize caffeine as well they did when they were younger.

And anyone who is taking certain drugs (like ephedrine, used in decongestants) can experience increased blood pressure, along with a higher stroke risk, when they consume coffee as well. 

But if you’re not caffeine-sensitive, and you don’t overdo it, our primary care doctors urge you to feel free to enjoy that third or fourth cup of the day without guilt.

is popcorn healthy

In Praise of Popcorn

, , Nutrition

Our concierge doctors in Jupiter sometimes feel bad about all the tasty foods we suggest you avoid if you want to stay healthy. So we thought it would be nice for once if we could bring you some good news about a popular snack food.

When it comes to so-called “junk” foods, popcorn is one you don’t have to feel guilty about: with a couple of caveats, that is, which we’ll explain below. In fact, popcorn prepared the right way is so good for you, it doesn’t even belong on a list that includes cookies, chips, and ice cream.

Tiny Powerhouse

Popcorn by itself is a whole grain that includes the germ, the bran, and the hard outside endosperm. Together these components are packed with nutrients, including protein, vitamin E, several B vitamins, minerals, and healthy oils, along with fiber and antioxidants.

Here are some of the nutrients that popcorn provides:

  • vitamin B6
  • vitamin E
  • vitamin A
  • vitamin K
  • niacin
  • thiamin
  • riboflavin
  • pantothenic acid
  • folate

As an added bonus, it’s also naturally low in calories at just 90 calories. In addition, it’s also very filling due to its protein (three grams per three-cup serving) and high fiber content (three grams per three-cup serving), which can aid in weight loss.

Whole grains are an important component in a healthy diet because they’ve been shown to help reduce the risk of high blood pressure, heart disease, and diabetes. Other benefits that are attributed to whole grains include lower cholesterol levels and improved digestion.

“When prepared well, popcorn is actually a pretty good snack,” Maya Vadiveloo, an assistant professor in the department of nutrition and food sciences at the University of Rhode Island, told the American Heart Association (AHA) News.

“It’s stable. It’s inexpensive. It’s fairly tasty. For people who might be struggling to eat adequate fruits or vegetable or other whole grains, it’s a low-risk snack to start.”

Now for the bad news

Corn was domesticated in Mexico more than 9,000 years ago. And there is some evidence that popcorn has been enjoyed for millennia by people all around the world—anywhere, that is, where corn is a staple of the diet.

Simply heating the kernels causes them to pop, so it’s not surprising that archaeologists have found evidence that early cultures in Central and South America enjoyed this snack. It’s probably safe to say, however, that they didn’t drench their popcorn in melted butter and top it off with handfuls of salt.

And that’s one of the caveats we mentioned above. This wholesome snack food can turn unhealthy pretty quickly when prepared the wrong way, i.e., in microwavable bags, with unhealthy oils, or when loaded up with the wrong toppings.

For example, “Popcorn at the movies is very different than popcorn made at home,” Vadiveloo said. “Even a small movie theater popcorn has significant calories and is very high in salt.

“Sodium is one of the leading risk factors for hypertension [high blood pressure] and stroke in general, so it’s something we do care about from a perspective of heart disease,” she explained, adding that a tub of movie theater popcorn can contain up to 1,090 calories and 2,650 milligrams of sodium.

Keep it healthy

Even if you make it yourself on the stove, however, the oil needed during the cooking process can double the amount of calories, nutritionist Julien Chamoun of RD Nutrition Counseling in New Jersey, tells CNN.

That’s why he recommends an air popper for your popcorn.  Both microwave popcorn and popcorn popped in oil will absorb those oils, so air popping is generally considered the healthiest way to prepare popcorn because it uses no oil at all.

If you don’t want to buy an air popper, however, you can cook it on the stove using healthier oils such as extra virgin olive oil, walnut, avocado, or canola oils, according to the Cleveland Clinic. Avoid palm and coconut oils, because they contain high amounts of saturated fats, and skip corn oil, sunflower oil, and soybean oil entirely.

Mexican pop corn with hot sauce and chili powder

Chamoun recommends this method to make 16 cups (about four servings):

½ cup popcorn kernels

2 tablespoons oil

Pour the oil into a large pot, at least six quarts in volume. Add two or three kernels to the pot, then cover and place over medium-high heat until you hear the kernels pop.

Take the pot off the heat, put in the remaining kernels, and cover the pan. Wait 30 seconds, then return the pot to the burner and cook, shaking the pan frequently to ensure the unpopped kernels fall to the bottom to cook as well as to prevent burning the cooked popcorn, until the popping slows down.

Remove the pan from the burner, lift the lid carefully to allow the steam to escape, then transfer the popcorn to a large bowl. Toss it with a little olive oil or walnut oil to help any toppings stick to the popcorn.

The seasonings you can use are almost limitless, as long as you avoid or at least minimize the usual butter and salt. Try adding garlic powder, onion powder, cinnamon, nuts, paprika, chili flakes, grated cheese, Italian herbs . . . anything you like that’s low in sugar and salt.

arsenic in rice

What to Do About Arsenic in Your Rice

, , , , , , , Nutrition

When you’re digging into a bowl of rice cereal, or a hearty helping of arroz con pollo, or just munching on low-cal rice cakes, you certainly don’t expect to be ingesting a potential toxin. But unfortunately, that’s what’s happening whenever you or your children consume any type of rice.

Our concierge primary care doctors in Jupiter aren’t telling you to avoid rice altogether. We do think you should know about the risks connected with arsenic in rice, and how to mitigate them.

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safe and healthy thanksgiving

Tips for a Safe and Healthy Thanksgiving Meal

, , , , Holiday Safety, Nutrition

Our concierge primary care doctors at MD 2.0 in Jupiter don’t want to dampen the festive spirit of your first big holiday gathering since the beginning of the pandemic. But taking a few common-sense precautions to ensure a safe and healthy Thanksgiving that can still leave plenty of room for merry-making.

That includes smart plans for healthy eating, along with implementing some common-sense guidelines to keep COVID-19 at bay.

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salt intake

Where All Your Salt Intake comes From

, , , , Nutrition

So many of our patients tell us they never add salt when cooking. So of course, they’re restricting their salt intake.

But if you eat anything processed, packaged, or prepared outside the home, your salt intake is much higher than considered healthy.

Our primary care doctors in Jupiter think you’ll be surprised by how much salt is in your kitchen outside the saltcellar. Manufacturers rely on it to prolong the shelf life of their products. It helps prevent the growth of bacteria and other disease-causing agents.

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