Protein Drinks May Be Harmful

A study by Consumer Reports found that most people do not need to add a protein supplement to their diet and that some protein drinks contain contaminants and metals that can cause serious health problems.

Manufacturers of protein drinks once marketed only to body builders, athletes and health fanatics, however in recent years they have aimed promotion of these supplement products to busy professionals, working mothers, pregnant women, young adults and even children. Some protein drinks entice consumers with advertising claims including weight loss, muscle building, energy boosting or anti-aging. They encourage consumers not only to supplement their daily diet with these products, but also to use them to replace meals.

The Consumer Reports investigation sent fifteen protein drinks to an independent laboratory for analysis, reviewed government documents and interviewed health experts, fitness experts and consumers. They found that most people get enough protein in their regular diet and do not need these supplements. Consumer Reports recommends that people who need more protein, can find it in healthier, cheaper sources such as milk, eggs and chicken breast.

The results of the laboratory analysis found that all fifteen of the protein drinks tested contained one or more of the contaminants arsenic, cadmium, lead and mercury. Three of the products tested raised particular concern because consuming more than three servings per day could expose the consumer to levels of these contaminants that are above recommended limits:

- Eas Myoplex (Arsenic and Cadmium)
- Muscle Milk Chocolate (Cadmium and Lead)and;
- Muscle Milk Vanilla Crème (Lead)

“It is our company mission to do everything possible to ensure that our products are superior in quality, reliability, authenticity and safety,” said Greg Pickett, Founder of CytoSport, Inc. who manufactures Muscle Milk. “Additionally, our products are rigorously tested by both us and independent third party agencies including NSF International to ensure their safety and efficacy.”

The article detailing the study appears in the July 2010 issue of Consumer Reports Magazine. The non-profit consumer organization Consumers Union publishes the monthly periodical.

Watch the Early Show on CBS as they take a hidden camera into nutrition stores in New York City where salespeople failed to warn of dangers and even said taking more than the recommended doses would cause no harm.

“What we're concerned about here is the chronic low level exposure of a heavy metal. And what people should know, is that heavy metals, once they come into our bodies, once they're metabolized, they tend to stay there for a long period of time,” Urvashi Rangan of Consumer Reports told
CBS. According to the American Heart Association, people who have an excess of protein in their diet may be at higher risk of kidney and liver disorders, and osteoporosis. While everyone can suffer adverse health effects from exposure to heavy metals, children, growing teens, pregnant women and their unborn children are especially at risk.

Lead exposure can cause developmental problems such as damage to the brain and nervous system or slowed growth in growing children and teens. In adults, it can cause reproductive problems, high blood pressure and hypertension, nerve disorders, effect memory or concentration or cause muscle and joint pain. Ingesting very high levels of arsenic can result in death. Exposure to lower levels can cause nausea and vomiting, decreased production of red and white blood cells, abnormal heart rhythm, damage to blood vessels and a sensation of “pins and needles” in hands and feet. Cadmium is a known carcinogen, meaning cancer causing. Ingesting cadmium can damage kidneys and bones. Exposure to mercury can permanently damage the brain and kidneys. Effects on brain functioning may result in irritability, shyness, tremors, changes in vision or hearing and memory problems.

“The results of this analysis aren't alarming,” Andrew Shao of the Council for Responsible Nutrition told CBS. “The heavy metals that were found are well below the limits FDA Food and Drug Administration) would be concerned about, so they don't pose a health risk to consumers at all.”

Chocolate Milk is a 'Natural' for Post-Exercise Recovery

New research suggests drinking chocolate milk after a workout offers advantages for post-exercise performance and muscle repair

BALTIMORE (June 2, 2010) – One of the best post-exercise recovery drinks could already be in your refrigerator, according to new research presented at the American College of Sports Medicine conference this week. In a series of four studies, researchers found that chocolate milk offered a recovery advantage to help repair and rebuild muscles, compared to specially designed carbohydrate sports drinks.

Experts agree that the two-hour window after exercise is an important, yet often neglected, part of a fitness routine. After strenuous exercise, this post-workout recovery period is critical for active people at all fitness levels – to help make the most of a workout and stay in top shape for the next workout.

The new research suggests that drinking fat free chocolate milk after exercise can help the body retain, replenish and rebuild muscle to help your body recover. Drinking lowfat chocolate milk after a strenuous workout could even help prep muscles to perform better in a subsequent bout of exercise. Specifically, the researchers found a chocolate milk advantage for:

Building Muscle – Post-exercise muscle biopsies in eight moderately trained male runners showed that after drinking 16 ounces of fat free chocolate milk, the runners had enhanced skeletal muscle protein synthesis – a sign that muscles were better able to repair and rebuild – compared to when they drank a carbohydrate only sports beverage with the same amount of calories. The researchers suggest that "athletes can consider fat-free chocolate milk as an economic nutritional alternative to other sports nutrition beverages to support post-endurance exercise skeletal muscle repair."1

Replenishing Muscle "Fuel" – Replacing muscle fuel (glycogen) after exercise is essential to an athlete's future performance and muscle recovery. Researchers found that drinking 16 ounces of fat free chocolate milk with its mix of carbohydrates and protein (compared to a carbohydrate-only sports drink with the same amount of calories) led to greater concentration of glycogen in muscles at 30 and 60 minutes post exercise.2

Maintaining Lean Muscle – Athletes risk muscle breakdown following exercise when the body's demands are at their peak. Researchers found that drinking fat free chocolate milk after exercise helped decrease markers of muscle breakdown compared to drinking a carbohydrate sports drink.3

Subsequent Exercise Performance – Ten trained men and women cyclists rode for an hour and a half, followed by 10 minutes of intervals. They rested for four hours and were provided with one of three drinks immediately and two hours into recovery: lowfat chocolate milk, a carbohydrate drink with the same amount of calories or a control drink. When the cyclists then performed a subsequent 40 kilometer ride, their trial time was significantly shorter after drinking the chocolate milk compared to the carbohydrate drink and the control drink.4

Why Chocolate Milk?

Chocolate milk's combination of carbohydrates and high-quality protein first made researchers take notice of a potential exercise benefit. The combination of carbs and protein already in chocolate milk matched the ratio found to be most beneficial for recovery. In fact, studies suggest that chocolate milk has the right mix of carbs and protein to help refuel exhausted muscles, and the protein in milk helps build lean muscle. This new research adds to a growing body of evidence suggesting milk can be just as effective as some commercial sports drinks in helping athletes refuel and recover.

Milk also provides fluids for rehydration and electrolytes, including potassium, calcium and magnesium lost in sweat, that both recreational exercisers and elite athletes need to replace after strenuous activity. Plus, chocolate milk is naturally nutrient-rich with the advantage of additional nutrients not found in most traditional sports drinks. Penny-for-penny, no other post-exercise drink contains the full range of vitamins and minerals found in chocolate milk.

Sources:

1. Lunn WR, Colletto MR, Karfonta KE, Anderson JM, Pasiakos SM, Ferrando AA, Wolfe RR, Rodriguez NR. Chocolate milk consumption following endurance exercise affects skeletal muscle protein fractional synthetic rate and intracellular signaling. Medicine & Science in Sports and Exercise. 2010;42:S48.

2. Karfonta KE, Lunn WR, Colletto MR, Anderson JM, Rodriguez NR. Chocolate milk enhances glycogen replenishment after endurance exercise in moderately trained males. Medicine & Science in Sports & Exercise. 2010;42:S64.

3. Colletto MR, Lunn W, Karfonta K, Anderson J, Rogriguez N. Effects of chocolate milk consumption on leucine kinetics during recovery from endurance exercise. Medicine & Science in Sports & Exercise. 2010;42:S126.

4. Ferguson-Stegall L, McCleave E, Doerner PG, Ding Z, Dessard B, Kammer L, Wang B, Liu Y, Ivy J. Effects of chocolate milk supplementation on recovery from cycling exercise and subsequent time trial performance. Medicine & Science in Sports & Exercise. 2010;42:S536.

About the National Milk Mustache "got milk?"® Campaign

The Milk Processor Education Program (MilkPEP), Washington, D.C., is funded by the nation's milk processors, who are committed to increasing fluid milk consumption. The National Fluid Milk Processor Promotion Board, through MilkPEP, runs the National Milk Mustache "got milk?"® Campaign, a multi-faceted campaign designed to educate consumers about the health benefits of milk. For more information, go to www.whymilk.com. Deutsch, A Lowe and Partners Company, is the creative agency for the National Milk Mustache "got milk?"® Campaign.

Milk Does More for Muscle Building and Fat Losing!

Milk: 2 glasses a day tones muscles, keeps the fat away in women, study shows

HAMILTON, CANADA – Women who drink two large glasses of milk a day after their weight-lifting routine gained more muscle and lost more fat compared to women who drank sugar-based energy drinks, a McMaster study has found.

The study appears in the June issue of Medicine and Science in Sport and Exercise.

"Resistance training is not a typical choice of exercise for women," says Stu Phillips, professor in the Department of Kinesiology at McMaster University. "But the health benefits of resistance training are enormous: It boosts strength, bone, muscular and metabolic health in a way that other types of exercise cannot."

A previous study conducted by Phillips' lab showed that milk increased muscle mass and fat loss in men. This new study, says Phillips was more challenging because women not only steer clear of resistance training they also tend to steer away from dairy products based on the incorrect belief that dairy foods are fattening.

"We expected the gains in muscle mass to be greater, but the size of the fat loss surprised us," says Phillips. "We're still not sure what causes this but we're investigating that now. It could be the combination of calcium, high-quality protein, and vitamin D may be the key, and. conveniently, all of these nutrients are in milk.

Over a 12-week period, the study monitored young women who did not use resistance-training exercise. Every day, two hours before exercising, the women were required not to eat or drink anything except water. Immediately after their exercise routine, one group consumed 500ml of fat free white milk; the other group consumed a similar-looking but sugar-based energy drink. The same drinks were consumed by each group one hour after exercising.

The training consisted of three types of exercise: pushing (e.g. bench press, chest fly), pulling (e.g. seated lateral pull down, abdominal exercises without weights), and leg exercises (e.g. leg press, seated two-leg hamstring curl). Training was monitored daily one on one by personal trainers to ensure proper technique.

"The women who drank milk gained barely any weight because what they gained in lean muscle they balanced out with a loss in fat" said Phillips. "Our data show that simple things like regular weightlifting exercise and milk consumption work to substantially improve women's body composition and health." Phillips' lab is now following this study up with a large clinical weight loss trial in women.
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If you are not allergic to milk protein, nonfat milk is a good source of protein, calcium and Vitamin D. 500 ml nonfat milk is about 2 cups (180 kcal, 16 g protein, 24 g CHO). Lots of studies about building lean muscle mass after weight lifting exercise support a mixture of carbohydrate & protein. Some have suggested a ratio of 4 g CHO per 1 g PROT as an optimal ratio (found in chocolate milk). Maybe there is something in the Vitamin D (serum levels were measureable higher in the test group, consistent with fortification of milk). Unfortunately, so many women skip dairy products because they are worried about calories or concerned that milk is not "food for humans". Even people with lactose intolerance can usually tolerate small amounts liquid milk and 6-8oz servings of yogurt.

Chocolate & Heart Risk

Study: Chocolate could reduce heart risk
By MARIA CHENG - AP Medical Writer

LONDON (AP) -- The Easter Bunny might lower your chances of having a heart problem. According to a new study, small doses of chocolate every day could decrease your risk of having a heart attack or stroke by nearly 40 percent.

German researchers followed nearly 20,000 people over eight years, sending them several questionnaires about their diet and exercise habits.

They found people who had an average of six grams of chocolate per day - or about one square of a chocolate bar - had a 39 percent lower risk of either a heart attack or stroke. The study is scheduled to be published Wednesday in the European Heart Journal.

Previous studies have suggested dark chocolate in small amounts could be good for you, but this is the first study to track its effects over such a long period of time. Experts think the flavonols contained in chocolate are responsible. Flavonols, also found in vegetables and red wine, help the muscles in blood vessels widen, which leads to a drop in blood pressure.

"It's a bit too early to come up with recommendations that people should eat more chocolate, but if people replace sugar or high-fat snacks with a little piece of dark chocolate, that might help," said Brian Buijsse, a nutritional epidemiologist at the German Institute of Human Nutrition in Nuthetal, Germany, the study's lead author.

The people tracked by Buijsse and colleagues had no history of heart problems, had similar habits for risk factors like smoking and exercise, and did not vary widely in their Body Mass Index.

Since the study only observed people and did not give them chocolate directly to test what its effects were, experts said more research was needed to determine the candy's exact impact on the body. The study was paid for by the German government and the European Union.

Doctors also warned that eating large amounts of chocolate could lead to weight gain, a major risk factor for heart problems and strokes.

"This is not a prescription to eat more chocolate," said Dr. Robert Eckel, a professor of medicine at the University of Colorado and a past president of the American Heart Association. He was not linked to the study. "If we all had (a small amount) of chocolate every day for the rest of our lives, we would all gain a few pounds."

Eckel said it was amazing to find such a small amount of chocolate could have such a protective effect, but that more studies needed to be done to confirm its conclusions.

Alice Lichtenstein, a nutritionist at Tufts University School of Medicine, said it was difficult to link the reduction in heart disease and stroke risk to the chocolate alone, since there may have been other differences between the study participants.

"The relationship between chocolate and good health outcomes is still uncertain," she said. "If somebody really enjoys eating chocolate, then they should have a small amount of that and just really enjoy it," she said.

© 2010 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed. Learn more about our Privacy Policy.

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I have a presentation "For The Love of Chocolate" that I enjoy giving. It's wonderful to get reinforcement that enjoying a small amount of good quality chocolate is potentially healthy. 1 oz dark chocolate will cost you about 150 calories (or about a good brisk 1 1/2 mile walk).

Juiced Fasts: Do You Need Them?

I was recently interviewed for a piece about Juice Fasting (not necessarily for weight loss but that is definately a side effect). Do our bodies need this for "detoxing"?
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This Is Not Your Grandmother’s Diet

A new batch of juice cleanses aims to improve your overall health
By Geraldine Campbell February 18th, 2010 - 12:00am

Liquid fasts, from the squeezed-to-order Blueprint Cleanse to L.O.V.E. (Live, Organic, Vegan Experience), are the next big thing (again). But the latest crop of detox diets isn’t necessarily about losing weight—though that’s still part of it—it’s about kick-starting a healthier lifestyle. Think of it as dieting 2.0.

While you’re eliminating junk food, caffeine and alcohol from the mix, the premise behind juicing is that it frees up the body’s energy to engage in deep cleaning.

“The energy normally spent on breaking down a sandwich, a Twinkie or even a big healthy salad can now be redirected to helping the body ‘clean house,’” Blueprint Cleanse founder Zoe Sakoutis says. “We like to think of it as a way to press the re-set button and start with a clean slate.” More specifically, Sakoutis says juicing can boost your immune system, improve thyroid function, alleviate allergies and increase energy, not to mention giving your sex drive a jump.

But nutritionists aren’t sold on the benefits of a juice-only diet. For one, there’s no real physiological evidence to support the idea that your body goes into a warp-like cleaning overdrive, or that guzzling liquid seaweed will draw out stored toxins. “Your liver, kidneys, skin and digestive tract do a pretty darn good job at ridding excess toxins daily,” says Christy Maskeroni, the director of nutrition at CLAY, a cutting-edge holistic health club in New York City.

Holly Brewer, a Canyon Ranch nutritionist for the past eight years and the pediatric dietitian on staff at Sunrise Hospital, isn’t drinking the Kool-Aid, either. “While these drinks are adding more calories, they’re still not complete. Anytime you squeeze a fruit, you’re basically just getting water and carbohydrates. The vast majority of the nutrients in fruits and vegetables come from the solid mass.” Bottom line, Brewer says: “Eat your fruit; don’t drink it.” Still, Maskeroni and Brewer admit that some people need to go cold turkey before they can build back to a balanced diet. “A juice cleanse may help jumpstart the desire for a healthier lifestyle,” Maskeroni says.

“It’s not a miracle cure,” Brewer says, “but one to two days won’t hurt you.”
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Bottom line: If this is what you need to help "jump start" a change in your eating habits, it won't hurt. But it isn't necessary. And these programs are missing many essential nutrients - most importantly, PROTEIN! Best way to make a significant change in your life is to THROW OUT all the junk in the house and then refill on a daily basis with FRESH produce (get only what you need for the next 24-48 hours). Pick your proteins lean (and also fresh, but you can safely stock up and freeze). Choose only whole grains. If it's in a box with a flavoring packet, don't buy it (full of sodium, preservatives and too many multisyllable additives).

Enjoy a Little Chocolate

Another reason to include real chocolate (aka "dark" chocolate or >40% cacao) in your life. According to a research analysis that will be presented at a neurology meeting in April, two out of three studies showed a decrease risk of stroke in people who consumed about an ounce and a half of chocolate per week. Nice news to read on Valentine's Day.

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Can chocolate lower your risk of stroke?
ST. PAUL, Minn. – Eating chocolate may lower your risk of having a stroke, according to an analysis of available research that will be released today and presented at the American Academy of Neurology's 62nd Annual Meeting in Toronto April 10 to April 17, 2010. Another study found that eating chocolate may lower the risk of death after suffering a stroke.

The analysis involved reviewing three studies on chocolate and stroke.

"More research is needed to determine whether chocolate truly lowers stroke risk, or whether healthier people are simply more likely to eat chocolate than others," said study author Sarah Sahib, BScCA, with McMaster University in Hamilton, Ontario, Canada. Sahib worked alongside Gustavo Saposnik, MD, MSc, where the study was completed at St. Michael's Hospital and the University of Toronto.

Chocolate is rich in antioxidants called flavonoids, which may have a protective effect against stroke, but more research is needed.

The first study found that 44,489 people who ate one serving of chocolate per week were 22 percent less likely to have a stroke than people who ate no chocolate. The second study found that 1,169 people who ate 50 grams of chocolate once a week were 46 percent less likely to die following a stroke than people who did not eat chocolate.

The researchers found only one additional relevant study in their search of all the available research. That study found no link between eating chocolate and risk of stroke or death.

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The American Academy of Neurology, an association of more than 22,000 neurologists and neuroscience professionals, is dedicated to promoting the highest quality patient-centered neurologic care. A neurologist is a doctor with specialized training in diagnosing, treating and managing disorders of the brain and nervous system such as Parkinson's disease, ALS (Lou Gehrig's disease), dementia, West Nile virus, and ataxia. For more information about the American Academy of Neurology and the AAN Annual Meeting, visit http://www.aan.com.

Non-late-breaking abstracts to be presented at the AAN Annual Meeting will be posted online in advance of the AAN Annual Meeting at 4 pm, ET, Wednesday, February 17, 2010, at http://www.aan.com/go/science/abstracts.

All RDs Are Nutritionists - But Not All Nutritionists Are RDs

Nutritionist. Food Coach. How Good Is Their Diet Advice?

Anyone can claim to be a "nutritionist" or "food coach."
So here's what you should look for

By Katherine Hobson
Posted on US News & World Report: February 5, 2010

If you feel the need for professional help with your eating habits or diet, you may assume a nutritionist is the person to talk to. As it turns out, that's not a particularly specific or useful term—a point driven home by recent advice published in a magazine from a "nutritionist" who claimed weight loss is aided by eating carbs and protein at separate meals, a notion not supported by science.

By no means is everyone calling herself a nutritionist (or a nutritional consultant, food coach, or weight-loss specialist) dispensing hogwash. But for consumers attempting to make an informed choice, the titles are meaningless; they don't capture the possessor's education, experience, or credentials. And those are all important when it comes to seeking eating advice, given the proliferation of fad diets and quick weight-loss schemes. “I can’t think of a field that has more quackery than nutrition,” says Lisa Sasson, a clinical associate professor of nutrition and food studies at New York University.

One specific title to look for: registered dietitian. In order to call himself an R.D., a person must have an undergraduate degree in nutrition or dietetics—or the equivalent in coursework—from an accredited institution, says Dee Sandquist, an R.D. and spokesperson for the American Dietetic Association, the professional organization that credentials R.D.'s (through the Commission on Dietetic Registration). On top of that, R.D.'s have to complete a yearlong, supervised internship and pass a national exam. And they must get credits in continuing education on an ongoing basis. Anyone calling herself simply a dietitian is also legally supposed to be an R.D.

The American College of Nutrition also issues C.N.S. (certified nutrition specialist) credentials for people with advanced degrees—master's, doctorate, M.D.—in nutrition or related areas. They, too, have to sit for an exam and also earn continuing education credits, says Madelyn Fernstrom, director of the nutrition and weight management program at the University of Pittsburgh Medical Center and author of The Real You Diet. Either an R.D. or C.N.S. designation means the holder has relevant education and experience, has passed an exam, and will make evidence-based recommendations, says Fernstrom.

I saw Fernstrom identified as a "board-certified nutritionist," referring to her C.N.S. certification. (She has a Ph.D. from MIT.) But the term "nutritionist" alone is meaningless. "It's not a bad thing," says Fernstrom. "But it's like saying you're a cook—you could be working in Denny's or at a five-star restaurant." So ask: What's the nutritionist's educational background? Does she have an R.D. or a C.N.S.? What experience does she have? Has she treated patients like you before? Is her practice grounded in scientific evidence? "You don't have to discount someone who has some other certification, but do your homework," Fernstrom says. "It's just like reading labels."

Making matters even more confusing is that most states have some kind of licensing, registration, or certification system in place but the systems vary in rigor. Some won't allow anyone to practice without meeting certain requirements, others allow qualified persons to use the titles "dietitian" or "nutritionist" but let others practice under different job titles, and others simply require people, regardless of credentials, to register with the state. (Here are the laws, state by state.) To be certain you're getting someone who has met national industry standards, look for an R.D. or C.N.S. credential.

If you have specific needs—say, you're an athlete who wants to know how to recover from races, are a newly diagnosed diabetic seeking help in planning meals, or are seeking help for your overweight child—be even more pointed in your questioning. Ask what specialized education or experience the person has. The ADA, for example, has additional credentials for R.D.'s who want to focus on kidney disease or cancer patients, children, the elderly, or athletes. The "Ask the Dietitian" website, run by Joanne Larsen, a registered dietitian, has some additional tips for vetting anyone offering nutrition advice. Among them: Question eating plans that require the purchase of certain supplements, avoid diets that eliminate entire food groups or prescribe "magic" foods that must be eaten daily, and ask for research—not testimonials—to substantiate claims.

One title that's grown in popularity is "coach." People seeking guidance or help in their career, for example, may hire a business, life, or personal coach. There also are people who call themselves wellness, weight-loss, food, or health coaches. Rather than calculating how many grams of protein or carbohydrate someone should eat or tracking a client's weight, they're more likely to help a customer define his or her goals and needs and figure out how to meet them. Denise Holz, a weight-loss coach in Seattle, says she helps her clients—both in person and over the phone—to eat mindfully, teaching them to be present, slow down, and focus on taste while they eat. And she helps them figure out what's really causing the bad eating habits they want to change. Doing that, she says, helps them address the underlying issues and learn to eat in accordance with their true hunger and taste. "They approach food in a whole new way," Holz says. "They don't have to sneak, don't have to feel bad about themselves."

If coaching rather than (or in combination with) nutritional advice sounds like what you're after, be aware that, like "nutritionist," anyone can call himself a "coach," says Sasson. There are some certification bodies, including the International Coach Federation. And a company called Wellcoaches Corp., in partnership with the American College of Sports Medicine, now trains and certifies healthcare professionals in wellness coaching. Its training, says Margaret Moore, the company's founder, chairman, and CEO, is "based on theories that have evidence behind them" about things like how to motivate people. Until there's some kind of national credential (similar to an R.D.), ask prospective coaches about their education, training, and experience, says Moore. "They should have a background in what they're coaching and should be able to talk the language of what makes people change," she says. "Ask about their track record and talk to current or former clients. And find someone who fits with you—if your personalities don't jibe, it's not going to work." Sort of like finding the perfect diet.

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When I am asked "what is the difference between a Registered Dietitian and a Nutritionist", I always ask "Who makes the decisions about food & meals in your home?". That would be your personal nutritionist. As an RD I'm uniquely trained in medical nutrition therapy for a wide variety of health conditions. And have further specialized to deal with diabetes, pediatrics and many GI disorders. Another important skill is the ability to interpret and explain the research results and real meaning behind all the headlines announcing some nutrition or weight loss breakthrough.

I'm sorry there are NO magic bullets. There are NO "one diet fits all". There are NO shortcuts if you want good health. If it sounds too good to be true. If it makes amazing promises. If it claims to be a secret that the medical professionals don't want you to know. It's going to be a waste of your time & money (and possibly even dangerous). Please consult a licensed/certified health care professional. Ask to see his/her credentials & where they went to school/did their internship. Shop around to find someone who can help you succeed.