Category: Nutrition

  • The future of dairy, nutrition and deliciousness

    The future of dairy, nutrition and deliciousness


    US dietitians: “From farm to flavor: The future of dairy, nutrition and deliciousness” awards 1.0 CPEU in accordance with the Commission on Dietetic Registration’s CPEU Prior Approval Program. You can claim 1.0 CPEU for listening to the podcast OR watching the webinar recording

    You can access your post-test learner assessment here. CE for listening to the podcast or watching the webinar recording expires October 8th, 2028. Please access your certificate before then. 

    CPD/CEU hours are applicable for Australia and New Zealand dietitians. Check your local country requirements to see if you can claim for continuing education.

    To obtain your CPEU/CPD certificate or certificate of completion, click here then fill in your name and the date you listened to the podcast.

    What happens when cutting-edge farming meets culinary creativity? You get food that’s better for our health, our taste buds, and the planet. In this episode of Dietitian to Dietitian, Joy Bauer of NBC’s Today Show along with Abbey Copenhaver, MS, RDN, CDN and dietitian & chef Cindy Kleckner, RD, LD, FAND will pull back the curtain on the future of food. From regenerative farming practices that boost nutrient density, to kitchen innovations that turn dairy into crave-worthy functional dishes, you’ll see how sustainability and science are reshaping what lands on our plates.

    Hosted by Joy Bauer 

    Biographies

    Abigail (Abbey) Copenhaver, MS, RDN, CDN is a New York native, mom, registered dietitian and dairy farmer. She farms with her husband and 3 other families on 2 dairy farms, totaling 1500 milking cows and 2500 acres of crops. Abbey works as a dietitian through her business Farmstead Nutrition & Consulting, which ranges in a variety of dietetic and agricultural services focusing on farm food production and family nutrition. In addition, she teaches at Finger Lakes Community College’s in their Nutritional Science program and serves on community and agricultural boards.

     

     

    Cindy Kleckner, RDN, LD, FAND is an award-winning registered dietitian nutritionist, Fellow of the Academy of Nutrition and Dietetics, culinary educator and author. She has been nationally recognized for her innovative culinary nutrition education programs for the public.  For almost 20 years she has been an adjunct professor at Collin College’s Institute for Hospitality and Culinary Education and loves teaching the importance of how to combine the science of nutrition with the art of culinary.

     

    Joy Bauer, MS, RDN, CDN, one of America’s leading health authorities, is the nutrition and healthy lifestyle expert for NBC’s TODAY show. She also hosts her own Amazon Live weekly show, Health, Happiness, Joy, where she cooks up mouthwatering recipes, answers viewers’ questions in real-time, and shares her favorite products and kitchen hacks. In addition, Joy is the official nutritionist for the New York City Ballet, the creator of JoyBauer.com, and a #1 New York Times bestselling author with 14 bestsellers to her credit.

     

    In this episode, we discuss:

    • Learn how modern dairy farming is changing how dairy foods get from a farm to your fridge and how that impacts nutrition.
    • Get fresh ideas for bringing flavor + function together in meals your patients will actually crave.
    • Walk away with practical knowledge you can share with clients who are curious about sustainability, nutrient quality, and the future of food.


     

    The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.

     

    Commercial support provided by Dairy MAX.

    Abbey Copenhaver and Cindy Kleckner received an honorarium for this presentation from Dairy MAX. 

     

     


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  • Cancer Survival and Medicinal Mushrooms

    Cancer Survival and Medicinal Mushrooms

    Did the five randomized controlled trials of reishi mushrooms in cancer patients show benefits in terms of tumor response rate, survival time, or quality of life?

    Can mushrooms be medicinal? Mushroom-based products make up a sizable chunk of the $50 billion supplement market. “This profitable trade provides a powerful incentive for companies to test the credulity of their customers and unsupported assertions have come to define the medical mushroom business.” For example, companies marketing herbal medicines “exploit references to studies on mice in their promotion of mushroom capsules and throat sprays for treating all kinds of ailments”—but we aren’t mice.

    It wouldn’t be surprising if mushrooms had some potent properties. After all, fungi are where we’ve gotten a number of drugs, not the least of which is penicillin, as well as the cholesterol-lowering drug lovastatin and the powerful immunosuppressant drug cyclosporin. Still don’t think a little mushroom can have pharmacological effects? Don’t forget they can produce some of our most powerful poisons, too, like the toxic Carolina false morel that looks rather toadstooly, while others, as you can see here and at 1:15 in my video Medicinal Mushrooms for Cancer Survival, have a more angelic look like the destroying angel—that is its actual name—and as little as a single teaspoon can cause a lingering, painful death.

    We should have respect for the pharmacological potential of mushrooms, but what can they do that’s good for us? Well, consuming shiitake mushrooms each day improves human immunity. Giving people just one or two dried shiitake mushrooms a day (about the weight-equivalent of five to ten fresh ones) for four weeks resulted in an increase in proliferation of gamma-delta T lymphocytes and doubled the proliferation of natural killer cells. Gamma-delta T cells act as a first line of immunological defense, and, even better, natural killer cells kill cancer. Shiitake mushrooms did all this while lowering markers of systemic inflammation.

    Oyster mushroom extracts don’t seem to work as well, but what we care about is whether mushrooms can actually affect cancer outcomes. Shiitakes have yet to show a cancer survival benefit, but what about reishi mushrooms, which have been used as a cancer treatment throughout Asia for centuries?

    What does the science say about reishi mushrooms for cancer treatment? A meta-analysis of five randomized controlled trials showed that patients who had been given reishi mushroom supplements along with chemotherapy and radiation were more likely to respond favorably,  compared to chemotherapy/radiotherapy on its own. Although adding a reishi mushroom extract improved tumor response rates, “the data failed to demonstrate a significant effect on tumour shrinkage when it was used alone,” without chemo and radiation. So, they aren’t recommended as a single treatment, but rather an adjunct treatment for patients with advanced cancer.

    “Response rate” just means the tumor shrinks. Do reishi mushrooms actually improve survival or quality of life? We don’t have convincing data suggesting reishi mushroom products improve survival, but those randomized to reishi were found to have “a relatively better quality of life after treatment than those in the control group.” That’s a win as far as I’m concerned.

    What about other mushrooms? Although whole shiitake mushrooms haven’t been put to the test for cancer yet, researchers have said that lentinan, a compound extracted from shiitakes, “completely inhibits” the growth of a certain kind of sarcoma in mice. But, in actuality, it only worked in one strain of mice and failed in nine others. So, are we more like the 90% of mouse strains in which it didn’t work? We need human trials—and we finally got them. There are data on nearly 10,000 cancer patients who have been treated with the shiitake mushroom extract injected right into their veins. What did the researchers find? We’ll find out next.

    Doctor’s Note

    Stay tuned for White Button Mushrooms for Prostate Cancer.

    Also check out Friday Favorites: Mushrooms for Prostate Cancer and Cancer Survival.

    For more on mushrooms, see Breast Cancer vs. Mushrooms and Is It Safe to Eat Raw Mushrooms?.



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  • Celebrating Native American Heritage Month with Chef Lois Ellen Frank, Ph.D.

    Celebrating Native American Heritage Month with Chef Lois Ellen Frank, Ph.D.

    In honor of National American Heritage Month, we are thrilled to share Chef Lois Ellen Frank’s Navajo Minestrone Soup with you. 

    For more about Chef Lois, check out this interview.

    “Navajo Nation President Jonathan Nez and First Lady Phefelia Nez have been vocal proponents of healthy eating. President Nez found that plant-based eating shortened his recovery time after long-distance runs and helps him to maintain his weight loss. First Lady Nez provided us with one of her family-favorite soup recipes that we modified. We used the modified version for a course called Native Food for Life Online, offered through the American Indian Institute (AII) and the Physicians Committee for Responsible Medicine (PCRM). Minestrone is its Italian name, but the ingredients in this soup originated in the Americas. Chef Walter Whitewater said that growing up on the Navajo Nation, he used to harvest wild onions, carrots, garlic, and spinach. With the addition of frozen corn, canned beans, and zucchini squash, as well as the pasta, all foods that most community members have on hand or receive as part of the Food Distribution Program on Indian Reservations (FDPIR), our version of this recipe is a favorite of Chef Walter. Serve with No Fry Frybread, No Fry Blue Corn Frybread, Homemade White Corn Tortillas, or Blue Corn Tortillas.” – Chef Lois Ellen Frank

     

    Navajo Minestrone Soup

     

    Ingredients

    Makes approximately 4 quarts

    2 cups cooked whole-grain pasta, such as mini farfalle (bow-tie pasta), penne, or elbows (approx. 1 cup uncooked)

    1 tablespoon bean juice or water

    1 small yellow onion, diced (approx. 1 cup)

    3 carrots, peeled, cut into ⅛-inch-thick sticks, and halved into half-moon slices (approx. 1 cup)

    2 stalks celery, sliced (approx. 1 cup)

    ½ cup frozen sweet corn kernels

    1 tablespoon roasted garlic 

    1 zucchini, cut into ½-inch cubes (approx. 1 cup)

    1 (15 oz.) can diced tomatoes, organic and no salt added, if possible

    2 tablespoons tomato paste

    1 cup spinach, fresh or frozen

    5 cups water

    1 (15 oz.) can dark red kidney beans, drained and rinsed (approx. 1½ cups)

    1 (15 oz.) can pinto beans, drained and rinsed (approx. 1½ cups)

    1 tablespoon fresh basil, finely chopped

    ½ teaspoon fresh oregano, finely chopped

    ½ teaspoon fresh thyme, finely chopped

    2 teaspoons New Mexico red chile powder, mild

    1 tablespoon flat leaf parsley, finely chopped

    ¼ teaspoon black pepper, or to taste (optional)

     

    Instructions

    In a large, cook the pasta according to the package directions. Remove from heat, drain the cooking water, rinse with cold water to stop the pasta from cooking, and set aside.

    In a separate soup pot, heat the bean juice over medium-high heat until hot but not smoking. Sauté the onion for approximately 4 minutes, stirring occasionally to prevent burning. Add the carrots and the celery, and cook for an additional 5 to 6 minutes, stirring but letting the vegetables begin to caramelize. Add the corn and cook for another 2 minutes, stirring once to prevent burning. Add the roasted garlic and cook for another minute, stirring constantly to mix the garlic into the other ingredients. (The bottom of your pan will turn brown, and the vegetables should begin to caramelize.) Add the zucchini and cook for another 3 minutes, stirring to prevent burning. Add the diced tomatoes and tomato paste, stirring to completely mix into the other vegetables and deglaze the bottom of the pan. Add the spinach and water and bring to a boil. Then cover, reduce the heat to medium low, and let simmer, covered, for 10 minutes, stirring once or twice.

    Add the canned kidney and pinto beans, stirring them to blend with all the ingredients, then add the basil, oregano, thyme, red chile powder, flat leaf parsley, and black pepper, if using. Return to a boil, then reduce the heat and let simmer for another 10 minutes.

    Taste, season with more of any of the spices, if desired. Add the cooked pasta, stir, and bring to a boil. Cook for an additional 1 to 2 minutes until the soup is completely hot. (Do not cook the soup too long, as the cooked pasta may become overcooked.) Remove from heat. Serve.

    Recipe adapted from Seed to Plate, Soil to Sky: Modern Plant-Based Recipes Using Native American Ingredients by Lois Ellen Frank with Culinary Advisor Walter Whitewater. Copyright © 2023 by Lois Ellen Frank. Published by Balance Publishing, an imprint of Hachette Book Group. All rights reserved.

    You can find Chef Lois Ellen Frank here.



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  • Elevating pancreatic cancer care | Dietitian Connection

    Elevating pancreatic cancer care | Dietitian Connection


    Exocrine pancreatic insufficiency (EPI) affects many patients with pancreatic cancer, yet it is often overlooked in this patient populations, which leads to malnutrition. In this episode, we are joined by Dr. Shelby Yaceczko, DCN, RDN, CNSC. Yacescko is a supporting author on a recently published White Paper on the topic, and she explains what EPI is, how to screen for and treat the condition, and the essential role of dietitians in an interdisciplinary care team managing these patients. 

    Hosted by Kristin Houts

    Biography

    Dr. Shelby Yaceczko, DCN, RDN-AP, CNSC is an expert registered dietitian nutritionist, a Doctor of Clinical Nutrition and has research interests in dietitian provider autonomy in advanced-level practice, gastrointestinal cancer, and complex gastrointestinal surgery conditions. She has developed numerous hospital-based nutrition programs and protocols aimed to improve nutrition care in the ICU and ambulatory care settings. Her expertise focuses on managing disorders of the pancreas, stomach, liver, gallbladder, bile ducts, esophagus, and small and large bowel. Yacescko holds leadership roles in national nutrition organizations involved in nutrition support and gastrointestinal diseases and is the founder of a digital health cancer wellness company.

     

    In this episode, we discuss:

    • How overlapping GI symptoms, lack of standardized screening tools, and limited guidelines contribute to missed EPI diagnoses and delayed treatment
    • What inspired the development of the White Paper
    • How to bring EPI management into everyday practice
    • The ready-to-use checklists, screening forms, and EHR templates within the White Paper designed to standardize treatment


    Additional resources:

    • A link to the white paper can be found here.
    • Canopy Cancer Collective’s resource page can be found here.
    • Learn more about diagnosis and management of EPI at EssentialsofEPI.com.

     

    Supported by 


    The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.


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  • Plant-Based Hospital Menus

    Plant-Based Hospital Menus

    The American Medical Association passed a resolution encouraging hospitals to offer healthy plant-based food options.

    “Globally, 11 million deaths annually are attributable to dietary factors, placing poor diet ahead of any other risk factor for death in the world.” Given that diet is our leading killer, you’d think that nutrition education would be emphasized during medical school and training, but there is a deficiency. A systematic review found that, “despite the centrality of nutrition to a healthy lifestyle, graduating medical students are not supported through their education to provide high-quality, effective nutrition care to patients…”

    It could start in undergrad. What’s more important? Learning about humanity’s leading killer or organic chemistry?

    In medical school, students may average only 19 hours of nutrition out of thousands of hours of instruction, and they aren’t even being taught what’s most useful. How many cases of scurvy and beriberi, diseases of dietary deficiency, will they encounter in clinical practice? In contrast, how many of their future patients will be suffering from dietary excesses—obesity, diabetes, hypertension, and heart disease? Those are probably a little more common than scurvy or beriberi. “Nevertheless, fully 95% of cardiologists [surveyed] believe that their role includes personally providing patients with at least basic nutrition information,” yet not even one in ten feels they have an “expert” grasp on the subject.

    If you look at the clinical guidelines for what we should do for our patients with regard to our number one killer, atherosclerotic cardiovascular disease, all treatment begins with a healthy lifestyle, as shown below and at 1:50 in my video Hospitals with 100-Percent Plant-Based Menus.

    “Yet, how can clinicians put these guidelines into practice without adequate training in nutrition?”

    Less than half of medical schools report teaching any nutrition in clinical practice. In fact, they may be effectively teaching anti-nutrition, as “students typically begin medical school with a greater appreciation for the role of nutrition in health than when they leave.” Below and at 2:36 in my video is a figure entitled “Percentage of Medical Students Indicating that Nutrition is Important to Their Careers.” Upon entry to different medical schools, about three-quarters on average felt that nutrition is important to their careers. Smart bunch. Then, after two years of instruction, they were asked the same question, and the numbers plummeted. In fact, at most schools, it fell to 0%. Instead of being educated, they got de-educated. They had the notion that nutrition is important washed right out of their brains. “Thus, preclinical teaching”— the first two years of medical school—“engenders a loss of a sense of the relevance of the applied discipline of nutrition.”

    Following medical school, during residency, nutrition education is “minimal or, more typically, absent.” “Major updates” were released in 2018 for residency and fellowship training requirements, and there were zero requirements for nutrition. “So you could have an internal medicine graduate who comes out of a terrific program and has learned nothing—literally nothing—about nutrition.”

    “Why is diet not routinely addressed in both medical education and practice already, and what should be done about that?” One of the “reasons for the medical silence in nutrition” is that, “sadly…nutrition takes a back seat…because there are few financial incentives to support it.” What can we do about that? The Food Law and Policy Clinic at Harvard Law School identified a dozen different policy levers at all stages of medical education and the kinds of policy recommendations there could be for the decision-makers, as you can see here and at 3:48 in my video.

    For instance, the government could require doctors working for Veterans Affairs (VA) to get at least some courses in nutrition, or we could put questions about nutrition on the board exams so schools would be pressured to teach it. As we are now, even patients who have just had a heart attack aren’t changing their diet. Doctors may not be telling them to do so, and hospitals may be actively undermining their future with the food they serve.

    The good news is that the American Medical Association (AMA) has passed a resolution encouraging hospitals to offer healthy food options. What a concept! “Our AMA hereby calls on [U.S.] Health Care Facilities to improve the health of patients, staff, and visitors by: (a) providing a variety of healthy food, including plant-based meals, and meals that are low in saturated and trans fat, sodium, and added sugars; (b) eliminating processed meats from menus; and (c) providing and promoting healthy beverages.” Nice!

    “Similarly, in 2018, the State of California mandated the availability of plant-based meals for hospital patients,” and there are hospitals in Gainesville (FL), the Bronx, Manhattan, Denver, and Tampa (FL) that “all provide 100% plant-based meals to their patients on a separate menu and provide educational materials to inpatients to improve education on the role of diet, especially plant-based diets, in chronic illness.”

    Let’s check out some of their menu offerings: How about some lentil Bolognese? Or a cauliflower scramble with baked hash browns for breakfast, mushroom ragu for lunch, and, for supper, white bean stew, salad, and fruit for dessert. (This is the first time a hospital menu has ever made me hungry!)

    The key to these transformations was “having a physician advocate and increasing education of staff and patients on the benefits of eating more plant-based foods.” A single clinician can spark change in a whole system, because science is on their side. “Doctors have a unique position in society” to influence policy at all levels; it’s about time we used it.

    For more on the ingrained ignorance of basic clinical nutrition in medicine, see the related posts below.



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  • 3-MCPD in Refined Cooking Oils

    3-MCPD in Refined Cooking Oils

    There is another reason to avoid palm oil and question the authenticity of extra-virgin olive oil.

    The most commonly used vegetable oil in the world today is palm oil. Pick up any package of processed food in a box, bag, bottle, or jar, and the odds are it will have palm oil. Palm oil not only contains the primary cholesterol-raising saturated fat found mostly in meat and dairy, but concerns have been raised about its safety, given the finding that it may contain a potentially toxic chemical contaminant known as 3-monochloropropane-1,2-diol, otherwise known as 3-MCPD, which is formed during the heat treatment involved in the refining of vegetable oils. So, these contaminants end up being “widespread in refined vegetable oils and fats and have been detected in vegetable fat-containing products, including infant formulas.”

    Although 3-MCPD has been found in all refined vegetable oils, some are worse than others. The lowest levels of the toxic contaminants were found in canola oil, and the highest levels were in palm oil. Based on the available data, this may result in “a significant amount of human exposure,” especially when used to deep-fry salty foods, like french fries. In fact, just five fries could blow through the tolerable daily intake set by the European Food Safety Authority. If you only eat such foods once in a while, it shouldn’t be a problem, but if you’re eating fries every day or so, this could definitely be a health concern.

    Because the daily upper limit is based on body weight, particularly high exposure values were calculated for infants who were on formula rather than breast milk, since formula is made from refined oils, which—according to the European Food Safety Authority—may present a health risk. Estimated U.S. infant exposures may be three to four times worse.

    If infants don’t get breast milk, “there is basically no alternative to industrially produced infant formula.” As such, the vegetable oil industry needs to find a way to reduce the levels of these contaminants. This is yet another reason that breastfeeding is best whenever possible.

    What can adults do to avoid exposure? Since these chemicals are created in the refining process of oils, what about sticking to unrefined oils? Refined oils have up to 32 times the 3-MCPD compared to their unrefined counterparts, but there is an exception: toasted sesame oil. Sesame oil is unrefined; manufacturers just squeeze the sesame seeds. But, because they are squeezing toasted sesame seeds, the 3-MCPD may have come pre-formed.

    Virgin oils are, by definition, unrefined. They haven’t been deodorized, the process by which most of the 3-MCPD is formed. In fact, that’s how you can discriminate between the various processing grades of olive oil. If your so-called extra virgin olive oil contains MCPD, then it must have been diluted with some refined olive oil. The ease of adulterating extra virgin olive oil, the difficulty of detection, the economic drivers, and the lack of control measures all contribute to extra virgin olive oil’s susceptibility to fraud. How widespread a problem is it?

    Researchers tested 88 bottles labeled as extra virgin olive oil and found that only 33 were found to be authentic. Does it help to stick to the top-selling imported brands of extra virgin olive oil? In that case, 73% of those samples failed. Only about one in four appeared to be genuine, and not a single brand had even half its samples pass the test, as you can see here and at 3:32 in my video 3-MCPD in Refined Cooking Oils.

    Doctor’s Note

    If you missed the previous post where I introduced 3-MCPD, see The Side Effects of 3-MCPD in Bragg’s Liquid Aminos.

    There is no substitute for human breast milk. We understand this may not be possible for adoptive families or those who use surrogates, though. In those cases, look for a nearby milk bank.



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  • Diverticular disease done differently | Dietitian Connection

    Diverticular disease done differently | Dietitian Connection


    Diverticular disease is common yet remains one of the most misunderstood areas of gastrointestinal nutrition.

    In this episode, Advanced APD Katherine Healy joins us to unpack the latest evidence and bring clarity to the management of diverticular disease. From acute flare-ups to prevention, Katherine shares how to move beyond outdated advice and deliver patient-centred, evidence-based care.

    Hosted by Bec Sparrowhawk

    Biography

    Katherine Healy is an Advanced Accredited Practising Dietitian with over 14 years’ experience across the full spectrum of gastrointestinal disorders. Beginning her career as a microbiological scientist, she blends her love of science and food to deliver evidence-based, patient-centred care. Her research with Monash University explored enzyme therapy in low FODMAP diets, and she now leads pioneering dietitian-led gastroenterology clinics at Northern Health, transforming how dietitians contribute to GI care.


    In this episode, we discuss:

    • The evolving understanding of diverticular disease and its causes
    • Evidence-based nutrition strategies from flare-up to recovery
    • How to debunk myths around historical nutrition advice
    • Practical communication tools to empower patients


    Additional resources

    Can connect with Katherine via email on [email protected]

    For further reading

     


    The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.


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  • Celebrating Veterans Day with Ronnie Penn

    Celebrating Veterans Day with Ronnie Penn

    We had the pleasure of talking with Ronnie Penn about his military service, his work as a chef and a coach, and what Veterans Day means to him. We hope you enjoy this interview. 

     

    Thank you for your service, Ronnie. We’re honored to speak with you today. Can you start by sharing a bit about your background? What inspired you to enlist, and when did your military journey begin?

    I grew up wanting to serve something bigger than myself, and the Marine Corps gave me that opportunity. I enlisted in 2004 and deployed to Iraq during Operation Iraqi Freedom and to Afghanistan from 2012 to 2014. Later, I served in the Coast Guard as a chef, which opened a whole new chapter in how I looked deeper into nutrition. Service taught me discipline, resilience, and the importance of teamwork—qualities I carry into everything I do today.

     

    How did your time in the military shape who you are today? Is there anything in particular about your service that you would like to share?

    The military taught me to stay calm under pressure and adapt quickly. Whether it was on deployment overseas or working with my shipmates in the galley, I learned how much impact food, mindset, and discipline can have on performance and morale. Those lessons shaped who I am now—not only as a veteran, but also as a coach who helps others take control of their health.

     

    Were there any habits or disciplines from your military experience that helped in your transition to plant-based living or in your work today as a coach?

    Two habits stuck with me: structure and accountability. In the Marines, every detail mattered. That same mindset helps me stick to meal prep, training schedules, and coaching clients. It also made the transition to plant-based eating easier because I was already used to planning ahead and being intentional about what I put into my body.

     

    You’ve spoken about health issues that arose during competition prep, which ultimately led you to switch to a plant-based diet. What symptoms were you experiencing at the time, and what physical or medical changes did you notice after the transition?

    When I was competing in bodybuilding, I pushed my body hard—lots of animal protein, supplements, and restrictive dieting. Over time, I developed digestive issues and constant fatigue. Switching to a whole food, plant-based diet changed everything. My digestion improved, and my energy came back. It was eye-opening to see how quickly the body can heal when you give it the right fuel.

     

    Did you encounter any challenges accessing or preparing plant-based foods during active service? How did you make it work in that environment?

    Back then, plant-based options were limited, especially on deployment. I loaded up on oatmeal, beans, rice, fruits, and vegetables whenever I could, and I had to get creative, too. I learned how to make simple meals with what was available, and that creativity carried into my role as a chef in the Coast Guard.

     

    Were there any particularly memorable reactions from your shipmates or peers when you introduced them to plant-based meals as a chef in the Coast Guard?

    At first, my shipmates were skeptical. But once I started cooking hearty meals, like lentil stews, veggie burritos, or black bean burgers, they were surprised by how satisfying plant-based food could be. I still remember one crew member saying, “I didn’t even miss the meat.” Moments like that showed me how powerful food can be in changing perceptions.

     

    You’ve become a vocal advocate for plant-based eating in high-performance settings. Are there any particular studies or sources that informed or reinforced your choices?

    The work of Dr. Greger and NutritionFacts.org has had a huge impact on me. I also leaned on research from the Physicians Committee for Responsible Medicine (PCRM) and books like The China Study. Seeing the science laid out gave me confidence that a plant-based diet wasn’t just personal preference; it was evidence-based. Also, the Netflix documentaries What the Health and Forks Over Knives were also extremely effective influences.

     

    In your opinion, how can education about preparing whole plant foods be a path forward for people to achieve better health?

    Education is the key. When people learn how to prepare whole plant foods in simple, tasty ways, it removes the intimidation factor. Once they see how it can lower blood pressure, improve energy, and even prevent chronic disease, it clicks. Food literacy is one of the most powerful tools we have for better health.

     

    Please tell us about your online personal training program and app. What inspired you to start these projects, and how do they help you reach more people with your message?

    I started my online fitness coaching because I wanted to reach people beyond the gym. Not everyone can afford a trainer, but most people have a smartphone. Through my training app, I provide meal plans, workout routines, and a grocery list with accountability check-ins. It’s a way to scale what I do—helping people take small, daily steps toward a healthier life.

     

    Lastly, what does Veterans Day mean to you? Is there anything you would like to share with your fellow veterans?

    Veterans Day is a moment of reflection for me. It’s about honoring the sacrifices of those who served, as well as reminding myself to live in a way that makes that service meaningful. I want to encourage other veterans to take care of themselves, not just physically, but mentally and emotionally, too. We served our country; now it’s time to serve ourselves by living healthy and purposeful lives.

     

    To learn more about Ronnie, visit his website: https://www.ronniepenn.com/



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  • Chlorohydrin 3-MCPD in Bragg’s Liquid Aminos

    Chlorohydrin 3-MCPD in Bragg’s Liquid Aminos

    Chlorohydrin contaminates hydrolyzed vegetable protein products and refined oils.

    In 1978, chlorohydrins were found in protein hydrolysates. What does that mean? Proteins can be broken down into amino acids using a chemical process called hydrolysis, and free amino acids (like glutamate) can have taste-enhancing qualities. That’s how inexpensive soy sauce and seasonings like Bragg’s Liquid Aminos are made. This process requires high heat, high pressure, and hydrochloric acid to break apart the protein. The problem is that when any residual fat is exposed to these conditions, it can form toxic compounds called chlorohydrins, which are toxic at least to mice and rats.

    Chlorohydrins like 3-MCPD are considered “a worldwide problem of food chemistry,” but no long-term clinical studies on people have been reported to date. The concern is about the detrimental effects on the kidneys and fertility. In fact, there was a time 3-MCPD was considered as a potential male contraceptive because it could so affect sperm production, but research funding was withdrawn after “unacceptable side effects [were] observed in primates.” Researchers found flaccid testes in rats, which is what they were going for, but it caused neurological scars in monkeys.

    What do you do when there are no studies in humans? How do you set some kind of safety factor? It isn’t easy, but you can take the lowest observed adverse effect level (LOAEL) in animal studies, which, in this case, was kidney damage, add in some kind of fudge factor, and then arrive at an estimated tolerable daily intake (TDI). For 3-MCPD, this means that high-level consumers of soy sauce may exceed the limit. This was based on extraordinarily high contamination levels, though. Since that study, Europe introduced a regulatory limit of 20 parts per billion (ppb) of 3-MCPD in hydrolyzed vegetable protein products like liquid aminos and soy sauce. The U.S. standards are much laxer, though, setting a “guidance level” of up to 50 times more, 1,000 parts per billion.

    I called Bragg’s to see where it fell, and the good news is that it is doing an independent, third-party analysis of its liquid aminos for 3-MCPD. The bad news is that, despite my pleas that it be fully transparent, Bragg’s wouldn’t let me share the results with you. I have seen them, though, but I’m only allowed to confirm they comfortably meet the U.S. standards but fail to meet the European standards.

    This is just the start of the 3-MCPD story, though. A study in Italy tested individuals’ urine for 3-MCPD or its metabolites, and 100% of the people turned up positive, confirming that it’s “a widespread food contaminant.” But 100% of people aren’t consuming soy sauce or liquid aminos every day. Remember, the chemical results from a reaction with residual vegetable oil. When vegetable oil itself is refined, when it’s deodorized and bleached, those conditions also lead to the formation of 3-MCPD.

    Indeed, we’ve known for years that various foods are contaminated. In what kinds of foods have these kinds of chemicals been detected? Well, if they’re in oils and fats, then they’re in greasy foods made from them: margarine, baked goods, pastries, deep-fried foods, fatty snacks like potato and corn chips, as well as infant formula.

    The U.S. Food and Drug Administration’s limit for soy sauce is 1,000 ppb, but donuts can have more than 1,200 ppb, salami more than 1,500 ppb, ham nearly 3,000 ppb, and French fries in excess of 6,000 ppb, as seen here and at 4:03 in my video The Side Effects of 3-MCPD in Bragg’s Liquid Aminos.

    Most of us don’t have to worry about this problem, unless we’re consumers of fried food. Someone weighing about 150 pounds, for example, who eats 116 grams of donuts, would exceed the European Food Safety Authority’s TDI, even if those donuts were the person’s only source of exposure. That’s about two donuts, but the same limit-blowing amount of 3-MCPD could be found in only five French fries.

    Doctor’s Note

    Believe me, I pleaded with the Bragg’s folks over and over. It’s curious to me that Bragg’s allowed me to talk about where its level of 3-MCPD fell compared to the standards but not say the number itself. At least it’s doing third-party testing.

    Learn more about this topic in my video 3-MCPD in Refined Cooking Oils.

    You can also check out Friday Favorites: The Side Effects of 3-MCPD in Bragg’s Liquid Aminos and Refined Cooking Oils.



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  • Treat the Cause

    Treat the Cause

    Treat the underlying cause of chronic lifestyle diseases.

    It’s been said that more than 2,000 years ago, Hippocrates declared, “Let food be thy medicine and medicine be thy food.” In actuality, it appears that he never actually said those words, but there’s “no doubt about the relevance of food…and its role in health and disease states” in his writings. Regardless, 2,000 years ago, disease was thought to arise from a bad sense of “humors,” as you can see here and at 0:32 in my video Lifestyle and Disease Prevention: Your DNA Is Not Your Destiny.

    Now, we have science, and there is “an overwhelming body of clinical and epidemiological evidence illustrating the dramatic impact of a healthy lifestyle on reducing all-cause mortality”—meaning death from all causes put together—“and preventing chronic diseases such as coronary heart disease, stroke, diabetes, and cancer.” But don’t those diseases just run in our family? What if we just have bad genes?

    According to the esteemed former chair of nutrition at Harvard, for most of the diseases that have contributed “importantly” to mortality in Western peoples, we’ve long known that non-genetic factors often account for at least 80% to 90% of risk. We know this because rates of the leading killers, like major cancers and cardiovascular diseases, vary up to 100-fold around the world, and, “when groups migrate from low- to high-risk countries, their disease rates almost always change to those of the new environment.” Modifiable behavioral factors have been identified, “including specific aspects of diet, overweight, inactivity, and smoking that account for over 70% of stroke and colon cancer, over 80% of coronary heart disease, and over 90% of adult-onset [type 2] diabetes”—diseases that can largely be prevented by our own actions.

    If most of the power is in our own hands, why do we allocate massively more resources to treatment than prevention? And speaking of prevention, “even preventive strategies are heavily biased towards pharmacology rather than supporting improvements in diet and lifestyle that could be more cost-effective. For example, treatment of [high] serum cholesterol with statins alone could cost approximately 30 billion dollars per year in the United States and would have only a modest impact on coronary heart disease incidence. The inherent problem is that most pharmacologic strategies don’t address the underlying causes of ill health in Western countries, which are not drug deficiencies.”

    Ironically, the chronic diseases that are most amenable to lifestyle treatment are the same ones most profitably treated by drugs. Why? If you don’t change your diet, you have to pop the pills every day for the rest of your life. So, the cash-cow drugs are the very drugs we need the least. “Even though the most widely accepted, well-established chronic disease practice guidelines uniformly call for lifestyle change as the first line of therapy, physicians often do not follow these recommendations.” “By ignoring the root causes of disease and neglecting to prioritize lifestyle measures for prevention, the medical community is placing people at harm.”

    “Traditional medical care relies primarily on the application of pharmacologic and surgical interventions after the development of illness,” whereas lifestyle medicine relies primarily on “the use of optimal nutrition (a whole foods, plant-based diet) and exercise in the prevention, arrest, and reversal of chronic conditions leading to premature disability and death. It looks in a holistic way at the underlying causes of illness.”

    Dr. Adriane Fugh-Berman, director of PharmedOut, a wonderful organization I’m proud to support, wrote a great editorial entitled “Doctors Must Not Be Lapdogs to Drug Firms.” “The illusion that the relationship between medicine and the drug industry is collegial, professional, and personal is carefully maintained by the drug industry, which actually views all transactions with physicians in finely calculated financial terms…The drug industry is happy to play the generous and genial uncle until physicians want to discuss subjects that are off limits, such as the benefits of diet or exercise, or the relationship between medicine and pharmaceutical companies…Let us not be a lapdog to Big Pharma. Rather than sitting contentedly in our master’s lap, let us turn around and bite something tender.”

    Doctor’s Note

    The organization I mentioned, PharmedOut, is a project of Georgetown University Medical Center.

    For more on Lifestyle Medicine, see related videos below.



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