Good Mood Diet Blog

For years I have been talking about the benefits to you and the planet of choosing organic, if you can. But in the background I have known that ever since the USDA created the organic certification program, industrial farming has all but hijacked the term, minimizing its meaning to only the avoidance of the use of chemicals in farming. In general, the term organic no longer means what it did when the organic farming movement began: sustainable farming methods and humanely raised animals, along with truly healthier food.

If you haven't read MIchael Pollen's The Omnivore's Dilemma, then you must make it the next book on your reading list. It will open your eyes to the nation's industrial farming megalopoly. Even though I knew so much of what Pollen discusses, he touched an emotional chord and my intellectual consciousness at the same time, motivating me and my family to move forward with a new adventure in food.

After my husband finished reading the book, we set out on a quest to find farms in our corner of the Pacific Northwest that promote the concept of "beyond organic". A back to the future style of farming that uses cutting edge science to most efficiently and effectively apply the farming methods that are truly sustainable - taking the best of farming from the past and creating a vision of the ideal farm of the future, today.

After searching the terms "beyond organic", "grass fed" and "pasture fed" on the internet, we connected with several local farms. Last Saturday we drove 1 1/2 hours from Seattle to the beautiful Skagit Valley, to Skagit River Ranch. We spent an hour talking with Eiko and her daughter. Eiko and her husband George own and operate the ranch. Betty runs the store.

We bought eggs that were laid that morning by the chickens that were wandering in the pasture. We bought chickens that lived a life freely roaming in the pastures. I also purchased eggs, chicken and beef for 3 other families while I was there, so that we made the most of our carbon emissions for the purchase. The livestock was born, raised, and slaughtered on the farm (a mobile abattoir visits the ranch so that the cattle have no fear, and no stress hormones circulate in the meat before slaughter). There is virtually no risk of infection or contamination in these animals because their environment and lifecycle is closed to any uncontrolled contaminant.

The eggs, clearly more nutritious than standard eggs on the market (see the current issue of Mother Earth News to read more), were some of the most delicious eggs I've ever eaten. The chicken is the cleanest and leanest chicken I've ever seen. It made an outstanding 40-clove chicken recipe.

So if you live in the Seattle area, visit Skagit River Ranch website. Wherever you live, take some time and surf the web for farmers who consider themselves "beyond organic". It's the real deal.

Yours in a Good Mood,
Dr. Susan Kleiner

For several decades there has been an ongoing discussion among nutrition scientists about the role that sugar, fructose and high fructose corn syrup plays in the obesity epidemic. The science behind the discussion got a boost this month with the publication of a review article in the American Journal of Clinical Nutrition examining the "Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease."

The research is becoming quite clear that high intakes of fructose induces these health problems in both rodents and humans. The question has been, do humans eat enough in their diets to really induce these problems? Sugar and high fructose corn syrup (HFCS) are made up of about half glucose and half fructose. HFCS is slightly higher in fructose, at about 55%. While HFCS doesn't contain much more fructose than table sugar (or sucrose), in fact it contributes considerably higher total amounts of fructose to the American diet. Because HFCS is remarkably less expensive than sucrose, it has become ubiquitous in our food supply. Since the inclusion of HFCS as an ingredient in processed foods, total sugar, and total fructose consumption has increased by 25%. Our bodies were just not made to handle this much fructose.

To read what a truly distinguished scientist has to say about all this, click through to the editorial in the American Journal of Clinical Nutrition by Dr. George Bray, "How bad is fructose?"

Yours in a Good Mood,
Dr. Susan Kleiner

We’ve all heard about “going green” - doing things that are good for the earth, recycling, reusing and helping avoid wasting precious resources. Wouldn’t it be nice to find an easy way to add to your list of good things to do, especially if it helps you and your family clean up and de-clutter your house? Well, let your feet do their part! It’s time to stop saving or throwing away your old, overused athletic shoes. Yes, there’s a way to turn in your workout shoes and allow them to be ground up and reused.

Nike has a program called Reuse-a-shoe. It’s their way to stop the millions of pairs of athletic shoes from piling up in our landfills. There is a lot these shoes can do once you are done wearing them. Since 1993 (Nike’s longest-running environmental program), worn-out athletic are collected, processed and recycled into material used to make sports and playing surfaces for basketball & tennis courts, athletic fields, running tracks and playgrounds.
Since Reuse-A-Shoe began, more than 20 million pairs of athletic shoes have been recycled and contributed to more than 250 sport surfaces.

Reuse-A-Shoe collects worn-out athletic shoes of any brand from a variety of sources. Some are the typical post-consumer shoes; some are shoes that have been returned from retailers or counterfeit “knock-offs” that have been confiscated. In addition, scraps from the manufacturing of new Nike footwear are collected and recycled.

If you are ready to toss some used athletic shoes or start a collection of shoes at your work or school, check out the collection site locater web page. There may be a Nike Store, athletic club or school/college near you that’s already a collection site. If not, check with Nike to learn how you can become a collection site for going green from your feet up!

Find out more about the program at Reuse-a-Shoe.

Alice Lockridge,
MS Phys Ed
Pro-Fit

Here is a great question about breakfast from a reader:

I am feeling limited by some of the optional foods and I don’t know how to make an exchange for a more favorable option. For example, only two cereals are listed under breads. I am not a fan of either one of those cereals. Can I eat my favorites (Cheerios)? If so, how much do I eat? Where can I find answers to similar questions as they come up. I am really trying. This is day 2 and my schedule is so hectic that I have left the house without eating. Where can I stop and pick up a breakfast that would fit the bill?

Breakfast is not only the most important meal of the day, it's my favorite meal of the day. I wake up to eat. So when it comes to breakfast options, I've got lots of suggestions. First, here's our editor's great "unofficial" tips for those of us who are on the go:

1. Boil some eggs and grab those when you’re on the go
2. Other cereals work, just be careful of the sugar content and aim for something with as much protein and fiber as the recommended cereals. Takes some work, but only once. I think some of the knock-off/organic brands have less sugar (and other gunk) than the General Mills variety.
3. I guess the very best solution is to slow down life a bit so we’re not on the run so much.

I especially like tip number 3.

Here are my tips, and a few one-minute breakfast ideas:

As far as choosing cereals, the goal is to eat a whole grain cereal with little to no added sugar. A little added sugar translates to no more than 4 grams of sugar (1 teaspoon) per 70-80 calorie serving of cereal. If you've read The Good Mood Diet, you know how to read the Nutrition Facts label and decipher how much sugar the manufacturer has added. If you can't eat unsweetened cereal, and adding fruit doesn't do it for you, then buy an unsweetened cereal but add your own sugar. You'll never add as much as the manufacturer does. You can also opt for a non-caloric sweetener.

One of the fundamental tenets of The Good Mood Diet is to eat every 2 1/2 to 3 hours, and especially to eat breakfast. So start with planning ahead to make sure that you can eat breakfast. If you add yogurt to your cereal you can take it out the door with you and it won't spill. You can toast cheese on whole grain bread and take it with you, too. Leftover pizza even works every once in a while. I often take finger food like cereal in a plastic bag with raisins, a hard-boiled egg, and then grab a latte for my morning milk and coffee combo.

When you're already out the door without breakfast, you can pick up an egg sandwich and eat half the bagel or English muffin, and combine it with a nonfat latte and fruit cup. Yogurt parfaits are often available at coffee stands. Fruit, cheese and whole grain crackers are also great for the road.

I hope this helps. If you have more questions, email us. And let us know which breakfast works best for you.

Yours in a Good Mood,
Dr. Susan Kleiner

On Saturday I gave a presentation at the Northwest National Strength and Conditioning Association Fall Clinic. There were about 75 personal trainers and strength coaches in the audience. One of the questions that I was asked was very practical: Are we supposed to only be eating fatty fish, or does all fish count?

Great question.

Easy answer: all fish counts. My standard line is: "Even flounder has more omega-3 fats than a hot dog!".

Seriously, even though fatty fish are higher in the marine oils that are so good for our brains, most fish still have some of the important omega-3 fats. Shellfish are also good sources. So keep eating catfish, flounder, tilapia, trout, and cod. They all count. The protein is great for you, and so is the fat.

Yours in a Good Mood,
Dr. Susan Kleiner

It’s not easy being a parent, with all there is to do and teach your children! Research has recently been released that shows us that the job of putting your kids to bed on time is more important than we ever thought.

The news is: for every additional hour, per night, a third-grader spends sleeping there is a reduction of that child’s chances of becoming obese by the sixth grade. The studies have shown that no matter what the child’s weight was in the 3rd grade, the less sleep they got, the more likely they were to be obese within three years (by the sixth grade).

There seems to be a magic number of sleep needed by 3rd graders: it is nine hours, 45 minutes of sleep. Children who slept 10 to 12 hours were less likely to get as fat as those who slept less than 9 hours.

It’s not surprising, but these researchers found that tired kids are less likely to exercise and more likely to sit around and eat more. Sleep studies on adults give us the reasons why. The studies show that lack of sleep causes two hormones to be affected. When sleeping too little, the body produces more ghrelin, a hormone that makes us hungry. At the same time, the sleep-deprived body makes less leptin, a hormone that signals fullness. This means a sleepy adult is hungrier than usual and not satisfied by the regular amount of food. You can see where this would lead!

The University of Michigan study on children did not account for parents’ weight or eating habits and of course those factors also contribute to the risk of children gaining weight. But it’s clear; along with the other logical reasons for getting plenty of sleep, like school success, it seems that the bed time battle is well worth the struggle. Your kids may not appreciate your efforts right away but there’s new documentation to remind you to keep up the good work. Get the kids into bed on time and take care of yourself too. Adults need between 7 and 9 hours of sleep each night! Be a role model for your family and get enough sleep yourself.

Alice Lockridge,
MS Phys Ed
Pro-Fit

It is that season again. We think about food just about 24/7 from just after Halloween through New Year's Eve. If you're a sports fan, it may run all the way to Superbowl Sunday. You know that I want you to eat feel great foods, and occasionally enjoy the most delicious of the foods that may find themselves on the feel bad foods list if eaten too frequently.

During this season of festive eating, and cooking, I'm more concerned about the potential for food borne illness, or what most people call food poisoning. The incidence of food poisoning is on the rise, and most occurances happen at home. With all the pressures of preparing a large Thanksgiving meal, and all the food that is brought in by helpful guests, it's important to know how to make your meal safe, as well as delcious.

Kathleen Zelman, MPH, RD, LD, wrote a wonderful article for Web MD this week titled "Top 10 Holiday Food Safety Tips". Here are her top 10 tips:

To make sure your holiday dinner is not only delicious but as safe as possible, WebMD asked the experts for their best holiday food safety tips. Here are their top 10 suggestions:

1. Have a master plan. Chefs do it, and so should you. Consider your refrigerator, freezer and oven space, and how you'll manage to keep hot foods at 140 degrees or higher and cold foods at 40 degrees or below. If you need to use coolers, make sure you have plenty of clean ice and check it frequently to be sure the ice hasn't melted. "Whatever you do, don’t rely on the natural outdoor temperature on the porch to keep foods at proper temperature" says Cody.

2. Cook to proper temperature -- and use a thermometer. There is simply no other way to determine that food has been cooked enough to kill bacteria. "Turkeys, stuffing, side dishes, and all leftovers should be cooked to at least 165 degrees and kept above 140 degrees during serving to be sure that any potential bacteria is destroyed," says Karen Blakeslee, MS, of the Kansas State University Food Science Institute. "Remember the golden rule: Keep hot food hot and cold food cold."

3. Refrigerate leftovers within two hours of preparation. Leaving food out too long is one of the biggest holiday food safety problems. "It is so easy to linger around the table, but when food sits outs for more than two hours in the danger zone -- above 40 degrees and below 140 degrees -- it is prime for bacterial growth," says Blakeslee. Adds Cody: "Store leftovers in 2-inch deep, shallow containers and make sure the refrigerator is not over-packed and there is plenty of air circulating around the food so it can be properly cooled." Blakeslee suggests cutting the meat off the turkey to allow it to quickly cool to proper temperature, as well as make it easy to store.

4. Properly defrost your turkey, or buy a fresh one. "If you choose a frozen turkey, allocate 24 hours per pound to defrost in the refrigerator, and whatever you do, don’t defrost the bird on the kitchen counter," says Blakeslee. In light of drought conditions in certain areas of the country, defrosting the bird using frequently changed cold water seems wasteful. But it is safe (albeit time-consuming), as long as you change the cold water bath every 30 minutes.

5. Wash your hands thoroughly and often -- before, during, and after food preparation. "Simply washing hands is one of the easiest ways to minimize bacterial contamination and keep your food safe," says Blakeslee. Wash with hot water and soap, up to your wrists and between your fingers, for approximately 20 seconds.

6. Wash all fresh produce. Wash even prepackaged greens, to minimize potential bacterial contamination. Make sure kitchen counters, sponges, cutting boards, and knives are all well scrubbed.

7. Reheat leftovers to 165 degrees. Filling a plate of food and popping it into the microwave for a few minutes may seem safe enough. But, says Cody, you really need to use a thermometer to make sure all the food is reheated enough to kill bacteria. "Microwaves heat in an uneven manner, so let the covered food sit for a minute or two to let the heat destroy any bugs, then check the temperature all around the plate." she recommends.

8. Keep guests (and sticky fingers) out of the kitchen. "Holidays occur during cold and flu season, which further compounds the fact that about half of all people have staph aureus bacteria on their fingertips," says Cody. "So it is important to prevent anyone from picking at the food while it is being prepared," She suggests serving simple appetizers to give guest something to nibble on until the meal is ready.

9. Serve only pasteurized apple cider. Most juices, including apple cider, are pasteurized to destroy any harmful bacteria. While you can buy unpasteurized juice, it will contain a warning that it can cause serious illness in vulnerable people. "To be on the safe side, serve pasteurized cider at your holiday gatherings," says Blakeslee.

10. Be egg-stra careful with eggs. Many eggnog recipes call for uncooked eggs, but Marcia Greenblum, RD, MS, of the Egg Nutrition Center says "to be perfectly safe, you need to use pasteurized eggs or cook the eggs yolks lightly with the sugar (recipe below) to be sure you kill any potential salmonella bacteria." She also advises that eggs be kept refrigerated until ready for use and always cook egg products to 160 degrees.

A big thank you to Kathleen for her great collection of advice.

Have a happy and healthy Thanksgiving!

Yours in a Good Mood,
Dr. Susan Kleiner

This article was posted in Tuesday's Chicago Tribune. You must be aware of the smoke and mirrors in our labeling laws. What you read is not always what they really mean.

Tyson told to cease 'antibiotics-free' claim
November 20, 2007

ARKANSAS - The Department of Agriculture has told Tyson Foods Inc. to stop labeling chicken as "raised without antibiotics" after the agency said it made a mistake in approving that term.

According to a Nov. 6 letter from the USDA, the agency told Tyson it had mistakenly overlooked a feed additive, called ionophores, used for Tyson's chicken when it approved the no-antibiotics label.

Tyson spokesman Gary Mickelson said the company plans to submit for USDA approval a new label that still says "raised without antibiotics."

The USDA has given Tyson a stay of 45 days to respond.

So consumer beware!

Have a Happy and Healthy Thanksgiving.

Yours in a Good Mood,
Dr. Susan Kleiner

• Have a complete list of every medication that you are currently taking and the ones you have been prescribed and are not taking.
  
  • Include both prescription and non-prescription drugs.
  • Remember aspirin, antihistamines, vitamins and dietary supplements.


• Write out all of the medical problems you’d like to have the doctor check for you.
  
  • Include details about how long you’ve had the problem, what you’ve done so far to treat it, what have the reactions to treatments been, do you have a family history of this condition?


• Write down all of the recent changes in your life.
  • Include things such as your weight, appetite, mood, and libido and sex life.


• Bring paper and pen and perhaps a friend to go along with you so you can record all the doctor’s comments or diagnoses.
  
  • Include information about needed follow-up visits and expected side-effects of therapy.
  • Write down any new or unfamiliar technical terms used during the appointment so you can look them up.

• Severe headaches or a change in the way you have experienced headaches in the past
• Extreme weight loss without trying to lose weight
• Pain while swallowing, fullness after eating small meals or a decrease in appetite
• Abdominal pain or change in bowel movements

• Diet: Has your appetite increased/decreased? Going "low-carb" or "low-sugar?" Are you hungry frequently? Do you get headaches?
• Stress: Having financial trouble? Marital problems? Do you feel overwhelmed by work or parenthood?
• Mood: Do you feel "down" for longer than a day or two at a time?
• Sleep: Do you have trouble falling asleep? Do you feel tired all day?

As part of The Good Mood Diet program I ask you to be active. If you are not regularly active, then I encourage you to begin to use a pedometer and set a step goal of 10,000 steps per day.

In the November 21st issue of the Journal of the American Medical Association a study was published reviewing a set of studies that investigated the effects of using a pedometer and setting a step goal on weight loss, and the presence or absence of obesity, diabetes, hyperlipidemia, or hypertension. Twenty-six studies with a total of 2767 participants were included in the review analysis.

Overall, pedometer users increased their physical activity by 26.9% over baseline. The most important predictor for increasing levels of physical activity through steps was setting a goal, like 10,000 steps per day. Pedometer users significantly lost body weight and fat, and significantly lowered their blood pressure. Keeping a log of steps and setting step goals were highly associated with successful interventions.

So here's your to do list:

1. Purchase a good pedometer. Go to our exercise expert's website: www.alicelockridge.com and click on "pedometers". You'll get the best pedometer for the purpose.

2. Set a step goal. If 10,000 steps sounds like walking to the moon to you, then set a goal that sounds realistic. Once you meet it, then move past it and set a new goal. As long as you're moving forward that's what counts. Don't be afraid to sweat.

3. Go to The Good Mood Diet Club page and download a log to track your nutrition and exercise every day. Remember, the bottom line is how you feel.

Just think of how many steps you'll log while shopping this holiday season!

Get going!

Yours in a Good Mood,
Dr. Susan Kleiner

1. How often should I have a physical exam?
   You may think you need one yearly. A doctor may recommend one every few years. It's important to agree on this matter.


2. How often are you on call?
   If a doctor is only one call once a month, he or she may be well rested, but what happens to you if you need after-hours medical care?


3. What insurance plans do you accept?
   This is so important because if a doctor is not on your insurance plan, your visits could involve high out-of-pocket costs.


4. What is your policy regarding telephone advice?
   Maybe you've got a case of mild diarrhea, nothing severe, and no vomiting. You aren't sure if you should take medicine or just bear with it. Many doctors allow their nurses to offer phone advice, and this saves you a trip, and prevents the doctor from seeing cases which could be treated at home.


5. How long should I expect to wait for you (the doctor) to return a phone call?
   If you want to speak personally to your doctor, it is nearly impossible to do so during the day. Many doctors call their patients back at night or the next day. That is acceptable, but it's important to find out what your doctor feels is acceptable.


6. How long should I expect to wait in the waiting room?
   There is a reason that doctors' waiting rooms are stocked with reading material. Many patients spend a lot of time waiting to be seen for a very brief appointment. Ask your doctor what he or she believes is a reasonable waiting time.


7. What hospital(s) is he or she affiliated with?
   No one likes to plan a hospital visit, but sometimes they are necessary. It's good to know if your doctor where your doctor admits his or her patients. You may not want to drive all the way across town to go to a hospital.


8. What age does he or she prefer to treat?
   Some doctors love adolescents, other prefer geriatrics. Ask your doctor if he or she has a preference.


9. Is she or he board certified?
   Board certification assures that the doctor has passed the board requirements for his or her specialty. If you are too intimidated to ask the doctor, ask his office staff or the local medical society.


10. What are the philosophies on screenings, such as cholesterol?
    Certain tests may be more important to you, such as cholesterol, or colon cancer screens. It's important that you and your doctor share the same philosophy to avoid disagreements down the road.
    
    Finding a doctor you trust is the first step in building a long-term relationship with him or her. It is comforting to have a doctor who has followed your health over time, so take time to choose a doctor carefully.

The following questions can help you to define further what is most important for you:

1. Where is the practice located? Will it be easy for you to get there? Is it accessible by public transportation? Is there ample parking?
2. Which hospital(s) does the doctor use? Are you comfortable with the possibility of being treated at one of these institutions should the need arise?
3. Where are routine x-rays and laboratory studies performed? Can these be done in-office, or will you have to go to an outside laboratory?
4. How long must you wait for an appointment after you call? Can you be seen on the same day if you have an urgent need?
5. If you call with a question about your care, does a doctor or nurse return your call promptly?
6. Who covers for the physician when he/she is away? Whom should you call if you have a problem after-hours? If the doctor works in a group, are you comfortable with being seen by one of the practice partners?
7. Does the physician frequently refer patients to specialists or does he/she prefer to manage the majority of your care themselves?
8. Does the office process insurance claims, or must you pay up-front for services and file the claims yourself?

Don't you just love that title? It came right off the Reuters Health Download the other day. New research published in the American Journal of Clinical Nutrition has shown that Body Mass Index (BMI), the commonly-used height-weight index for associating body weight with risk of illness and death is not as accurate as how much muscle men have on their upper body and how much fat they have around their waist.

According to the researchers from the UK, among 4,107 men aged 60 to 79, those with a waist circumference less than 40 inches and above-average muscle mass in their upper arms were the least likely to die over a six-year period. A man's risk of dying during the study dropped as his muscle mass rose, while both BMI and waist circumference alone showed little relationship to mortality.

Combining muscle mass and waist size provided the most accurate gauge of death risk. Men with waist circumferences greater than 40 inches and above-average muscle mass were 36 percent more likely to die than those with smaller waists and bigger-than-average muscles, while those with big bellies and small muscles were at 55 percent greater mortality risk.

So no matter what your age, staying active and fit, and following The Good Mood Diet, pays off.

Be buff, live longer!

Yours in a Good Mood,
Dr. Susan Kleiner