Food Fun, Funds, and Fundamentals (Series #3)

Welcome to the third installment of “Food Fun, Funds, and Fundamentals,” an ongoing exploration of food preparation, handling, and appreciation. To learn more about the philosophy behind these vignettes, please click here for Series #1, which shines attention on egg and rice selection, while Series #2 centers around maximizing the use of your herbs and spices. This week focuses on an important yet often overlooked aspect of home cooking: food poisoning prevention.

Botulism anyone?

          Before opening any canned foods, give the can a quick inspection. Does it have any holes or appear compromised in any way? Chuck it! One particularly ominous sign is when the can appears bulgy, as if it were pressurized by a gas (which technically it is). What this means is that Clostridium botulinum have contaminated the food. These bacteria produce a toxin that causes an often lethal disease called botulism. For bulging cans, the Centers for Disease Control and Prevention recommends that you place the can in a Ziploc bag, seal it with tape, then repeat the process with a second bag; put it in the trash and not the recycling bin.1

Welcome to the danger zone...

Two of the biggest factors involved in preventable food-borne illnesses are time and temperature; most harmful pathogens grow best between a temperature range of 4 and 60 °C, known in the food-service industry as “the danger zone” (not to be confused with the legendary hit song by Kenny Loggins). So, an important guideline is to keep hot foods above 60 °C, and cold or stored foods below 4°C. Food items should be discarded once they’ve spent a total of 4 hours cumulatively in the danger zone.2

Wash your melons.. Not those melons..

          While most people know that washing your hands and produce thoroughly is a good idea, it’s easy to forget about the thick-skinned specimens, such as cantaloupe. If you were to cut an unwashed cantaloupe, the knife might contaminate the edible portion with unwanted bacteria, so try to scrub your fruits and vegetables with a food-grade brush and soap beforehand.

Bleach is great, but mustard gas isn't 

Hoseholds that I’ve encountered clean their dishes and utensils the following way (those that clean them manually, that is): wash dishes with dish-detergent, rinse the dishes, then towel-dry the dishes. This popular method is not ideal; while washing and rinsing the dish is important, there is a difference between a dish that is clean and a dish that is sterile (i.e., nothing is living on it). To sterilize a cleaned dish, bleach—when used properly—is a safe and effective disinfectant. Using a separate sink or bin (I like bus bins), mix 4 teaspoons (20 mL) of bleach per liter of lukewarm water, then let the dishes and utensils soak in the bin for at least 2 minutes. It’s important not to use hot water or other detergents along with the bleach because not only is it ineffective, this might cause the release of dangerous fumes (e.g. bleach and ammonia combined will react to create mustard gas; yes, the same horrific gas used in World War I). Also, bleach can be corrosive and leave a bad smell when used in high concentrations, so use it sparingly.

Let them hang out to dry!

          Growing-up, my mother assumed I was being lazy whenever I allowed my newly washed dishes to air-dry overnight rather than use a towel. But something always seemed “off” about this process. It turns out I’m vindicated! Other than temperature and time, bacteria also require moisture to multiply, and dish towels have a tendency of getting damp midway through the task. Those still damp dishes then end up in a cupboard and act as a home for microbes. Not to mention that dish towel was likely used for other things, such as drying your hands or wiping countertops, which act as sources for contamination. Feel free to let your sterile and clean dishes dry during the day or overnight on the rack, and don’t feel guilty!

When you eat, be just, cheerful, equable, temperate and orderly; thus, you will eat acceptably to the gods.     

          -Epictetus

- Tyler Feeney-

M.Sci (c) in Dietetics

Five Fabulous Fatty (Heart and Brain Friendly) Foods

 

Not all fats are created equal.

While you would be wise not to overindulge in deep-fried, bacon-wrapped, cheese-stuffed jalapeño poppers (along with most fare sold at the fair), some fats and oils are good for you. In moderation, they may even help to support your heart and mind.

#1. Olives and olive oil

A staple of the Mediterranean diet, olives have been shown to protect against stroke.  Research has found that diets favoring olive oil for cooking can reduce the risk of stroke by 33% compared to diets that avoid fat[1]. This is because olives and olive oil contain a natural anticoagulant called hydroxytyrosol, which can prevent blood clots from forming. One to two tablespoons of olive oil per day was found to offer the most protective effect. It even blends well in smoothies!  

#2. Walnuts 

As with olives, walnuts contain a stroke-fighting agent called omega-3 fatty acid. Diets high in olive oil supplemented with walnuts reduce the risk of stroke by 40% compared to diets that avoid fat[1]. A small handful of walnuts a day is all you need—in combination or substituted with other varieties of nuts, such as almonds, pecans, or cashews.

#3. Plant sterol-enriched margarine 

Margarine has suffered from negative publicity over the years from its association with trans-fat—a troublesome fat linked to heart disease. Nowadays, there are perfectly healthful forms of margarine on the market, if you know what to look for. Look for the terms “non-hydrogenated” and “no trans fat” on the label, and make sure that it is enriched with plant-sterols. These block cholesterol from entering the body and result in a lowering of cholesterol in the blood (always a good thing for guarding against heart disease)[2]. Try substituting your butter with plant sterol-enriched margarine, while limiting it to two tablespoons per day. 

#4 Salmon

            There’s an old saying that goes, “Fish is brain food.” And they were right! Salmon contains extremely high levels of docosahexaenoic acid (DHA), a major building-block of the brain[3].  Eating fish high in DHA—such as salmon or even mackerel—at least twice per week will help prevent long bouts of low blood DHA levels, which is a risk factor in the development of Alzeimer’s dementia[4].

#5 Avocados

Although technically a fruit, avocados contain little in the way of sugar content. Instead, they are rich sources of fat, namely oleic acid (also found in olives), sterols, as well as fiber, which all guard against heart disease and stroke[5]. Moderate consumption (no more than one avocado a day) is unlikely to lead to weight-gain[6]. Avocados are also good sources for vitamin C, vitamin E, vitamin K, niacin, potassium, and folate. Avocados taste great as a spread! 

To conclude, don’t be afraid to add more of the above good fats to your shopping cart. Not only can they help you feel more satisfied and full after a meal (so that you won’t pig out on less healthful sugars and fats later in the day), they are literally essential to a longer and better life.

- Tyler Feeney-

M.Sci (c) in Dietetics

 Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.

References

1.      Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M.-I., Corella, D., Arós, F., . . . Martinez-González, M. A. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279-1290.

2.      Kendall, C. W., & Jenkins, D. J. (2004). A dietary portfolio: maximal reduction of low-density lipoprotein cholesterol with diet. Current Atherosclerosis Reports, 6(6), 492-498.

3.      The Office of Disease Prevention and Health Promotion: https://health.gov/dietaryguidelines/dga2005/report/html/table_g2_adda2.htm

4.       Kyle, D. J., Schaefer, E., Patton, G., & Beiser, A. (1999). Low serum docosahexaenoic acid is a significant risk factor for Alzheimer’s dementia. Lipids, 34(1), S245-S245.

5.       Wang, L., Bordi, P. L., Fleming, J. A., Hill, A. M., & Kris‐Etherton, P. M. (2015). Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial. Journal of the American Heart Association, 4(1), e001355.

6.       Pieterse, Z., Jerling, J. C., Oosthuizen, W., Kruger, H. S., Hanekom, S. M., Smuts, C. M., & Schutte, A. E. (2005). Substitution of high monounsaturated fatty acid avocado for mixed dietary fats during an energy-restricted diet: effects on weight loss, serum lipids, fibrinogen, and vascular function. Nutrition, 21(1), 67-75.

My Microbiota Made Me Do It!

This holiday season, you’re going to be able to resist that second piece of apple pie.

Not because you’ve been bolstering your willpower all year (although power to you if you have!), but because you’ll know you’re not the only one craving that sweet, gooey, triangle of deliciousness.

You will know that something else is filling up your craving cup, letting it overflow past one piece of pie. But first, let’s cover some basics.

The Gut-Brain Axis

Do you ever wonder why your stomach may cramp up from swimming in cool water after eating a large amount of food? Your brain slows your digestive system to focus on moving and keeping you warm, cramping up your gut!

The gut-brain axis is a communication system between, you guessed it, your digestive system and your nervous systems.

This communication system is what triggers your cravings of warm apple pie, even on a full stomach: your brain releases appetite stimulants and your gut suddenly opens up room for dessert unlocking that “second stomach”.

However, the gut is not alone. There’s an enormous party of microorganisms that can have influence on this gut-brain axis, and they’re living inside of your gut!

Manipulating Microbiota

The something else driving your cravings is the community of microorganisms living in your gut called your microbiota.

We benefit from them about as much as they benefit from us; microbiota are involved in nutrient metabolism, anti-microbial protection (against disease causing bacteria), immunity, development, and more.

Microbiota Mind Control

The crazy thing is, research suggests that microbiota within the gut seem to have some level of control over appetite, taste perception, and even behavior.

Don’t take this to mean that your gut microbiota are controlling your mind. After all, we have grown up and evolved with them.

Nevertheless, you are still their host, and your microbiota will try and sway you in their favor using hormones, neurochemicals, or any other trick they have up their sleeve.

Your Microbiota likes dessert as well

The microbiota have their own food preferences and will release more reward chemicals than your own body does after you eat something they need. Depending on the microbiota, that could mean cravings for the fatty, sugary, holiday desserts!

The more of one type of microbiota you have in your gut, the stronger that signal is presumed to be. This is partially why obese individuals have a much harder time keeping weight off, and why a varied diet is generally praised as healthy.

Lost In The Masses

Studies have reported a decreased gut microbial diversity for either side of the appetite spectrum, obesity and anorexia nervosa. It may even be associated with depression and anxiety.

With a varied diet of micro and macronutrients, you should be feeding several different kinds of microbiota. The more kinds of microbiota you have in your gut, the more competition each microbial organism encounters.

Imagine you are going out to eat with two of your friends. They are a bit more similar in food taste than you are and inch toward one option, leading you, the odd one out, to follow.

If you were a group of ten friends, your food interest would likely be a bit more varied based on culture, preferences, etc. and the decision would not be so clear. It would be easier to make your own decision over the larger discussion.

In principle, this is how your microbiota would work: even if they have enough resources to try and manipulate you after the competition, no matter what method of manipulation they try on you, any particular signal would likely be lost in the variety of signals, allowing your own signal to dominate.

This holiday season, be conscious of your diet variety to prevent any extra cravings!

To Sum It Up

Microbiota within your gut make use of the gut-brain communication system attempting to manipulate your food intake to support their own preferences.

The more of a particular food you eat, the more microbiota that feed off it will survive, and continue to drive your cravings for those particular foods. This is why a varied diet is recommended; it will feed several different species of microbiota, leading to more competition and each distinct signal trying to sway your cravings will be lost in the masses.

Happy Holidays!

- Lucas Roldos

Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.

References provided within the text as hyperlinks.