Dr.Jennifer Allen

January 7th, 2007: News Release

Topic 1: Genetics Affects Taste

Genetics Plays Role in Taste

It shouldn’t surprise too many people that genetics can play a role in weight gain. But have you ever considered how can genetics affect taste? Most people don’t give credit to the fact that their taste buds (of which most people have about 10,000), and therefore their taste habits, can be genetically driven. This impacts the way in which they taste sweet, sour, salt and bitter.

What influence does this have on your overall healthy?

Researches have found that approximately 25% of the population is comprised of supertasters, 25% of undertasters, and the rest are in between. Supertasters tend to avoid fruits and vegetables because they taste bitter. The risk of a decreased intake of fruits and vegetables is not getting the appropriate nutrients from these sources, thereby increasing supertasters’ risk for certain diseases and colon polyps. Supertasters can remedy this by supplementing their diet with a multi-vitamin, and by adding fruits and vegetables to salads or desserts, and by ‘moisturizing’ breads by adding a topping such as tomato sauce. Undertasters tend to overeat or eat frequently because they need more to produce satiety and feel full.
 

Are you a superstar or an undertaster?

How do you know if you’re a supertaster or undertaster? This can be quickly and easily determined by using The Saccharin Test:
Mix one packet of saccharin into two-thirds of a cup of water and taste. Most people taste a mix of bitter and sweet, but determine which tastes stronger. If sweet is dominant, it means you’re more than likely an undertaster. If bitter is dominant, you’re more than likely a supertaster. You may have to perform the test several times in order to get accurate feedback.
 

Managing Supertaste and Undertaste
 

In the end, we’re discussing how the body gives feedback to the brain and how to manage that so we don’t miss out on nutrients or overeat. What can we do?
 

Slow the process of eating: It’s important to do this before your meal via a small amount of fat (e.g. walnuts, almonds, peanuts). This will provide satiety and signal the brain that you’re getting full.
Eat fiber: Research shows that ingesting fiber in the morning can actually make you less hungry in the afternoon. Aim for about 30 grams per day, BUT start slowly, eating a few grams before each meal and work up to the total amount.
Reduce portion and/or plate size: Change your plate size to a nine-inch plate to help with portion size. Be aware that you are being over served (portion size) in nearly every situation where you eat out. Remember, one serving of food is typically about the size of a fist.
Slow down: It takes about 20 minutes for signals from your digestive system to reach your brain to tell you that you’re getting full. Don’t inhale your food – you’re setting yourself up for failure.
Add red pepper: The ingredient capsaicin can actually decrease food intake later in the day. It seems to work by stopping sensory information from the intestines, thus reducing appetite. Best time to eat red pepper? Early in the day.
 

Topic 2: Safe Food
 

Increase in Food-Borne Illness

Recently, there have been a growing number of news reports about food-borne illnesses. It’s enough to make you question not only where you can eat, but also what you can safely eat.

Estimates are that food borne illnesses cost the nation $10 billion to $83 billion each year in pain and suffering, reduced productivity, and medical expenses
 

In recent years, outbreaks have been bigger and more frequent. Why? People are actually eating more fruits and vegetables than they were 30 years ago and people tend to eat their greens from a bag. Nearly all contamination begins on the farm or in the slaughterhouse. There can very reasonably be leaves from many different plants in one bag, making monitoring of contamination difficult. In addition, some plants are grown near feedlots, which increase the chance of contamination before packaging ever takes place.
 

E. Coli In the Food Supply
 

When it comes to contaminants that cause illness, E. coli is the bacteria most people are familiar with. E. coli is so dangerous because it produces a toxin that damages blood vessels in the gut, kidney, and brain. Where will it most likely come from in the food supply? Typically those plants that are close to the ground, are not cooked, and are not very acidic will have an increased likelihood of contamination. Recent outbreaks have occurred from leafy greens (lettuce and sprouts, for example). It can also show up in undercooked beef or contaminated water.
 

Symptoms to Watch For
 

Symptoms related to exposure to E. coli typically appear within 3-4 days but can take anywhere from 1-10 days to appear. Most people have fairly severe symptoms, but others may have only slight symptoms. What symptoms should you pay attention to? If you have diarrhea that does not resolve in three days accompanied by a fever of 101.5 or blood in the stools, you should seek medical attention.
 

Safe Food Storage
 

Following simple rules for storing leftovers can help prevent food-borne illness. Always refrigerate or freeze leftovers within two hours of taking the food out of the oven. If the food has not been refrigerated or frozen within two hours, throw it away. Store leftovers at a shallow depth of no more than two inches in order to allow the food to cool quickly. Consume leftovers within four days, except stuffing and gravy which should be eaten in two days. Reheat solid leftovers to 165 degrees and liquids to a rolling boil. Throw away uneaten reheated leftovers.
 

Topic 3: Vitamin D
 

The Importance of Vitamin D
 

Researchers recently have been exploring and confirming the link between vitamin D levels in the human body and diseases such as osteoporosis, multiple sclerosis, insulin resistance, diabetes, gum disease, muscle weakness, inflammation and various cancers (breast, pancreas, prostate). Vitamin D is a fat soluble vitamin found in food. The sun also is a major source of vitamin D because the human body can produce vitamin D following exposure to ultraviolet rays from the sun. The sunlight triggers chemical reactions in the body leading to the synthesis or creation of vitamin D. Vitamin D’s major function in the body is to maintain normal blood levels of calcium and phosphorus. Vitamin D helps to promote calcium absorption, thus maintaining the health and strength of your bones. More than this, though, is the emerging role this vitamin plays regulating cell growth, immunity, energy metabolism, and preserving muscle strength, to name a few.
 

Are You Getting Enough Vitamin D?
 

Most Americans get a daily intake of vitamin D from food and sun exposure that is far below the recommended intake of 200-600 IU per day. Even though the human body can produce anywhere from 10,000-12,000 IU of vitamin D from a half-hour of summer-sun exposure, most people in the U.S. have trouble getting enough sun exposure to manage adequate blood levels of the vitamin. In the Kansas City area, very little if any vitamin D can by synthesized in the skin from November through February.
 

Indications of a need for vitamin D:
 

• Bone pain and/or soft bones
• Frequent bone fractures
• Bone deformities or growth retardation in children
• Lack of exposure to sunlight for any reason, including geography, use of sunscreen, or wearing of protective clothing
 

Sources of Vitamin D 
 

Sources of Vitamin D Due to the lack of sun exposure for most of the U.S., it’s very important to improve the amount of vitamin D you are getting by focusing on diet AND taking a supplement. It’s easier to get vitamin D from a supplement than to attempt to get adequate sun exposure. When

choosing a supplement, aim for a total vitamin D consumption of about 1,000 IU per day. Keep in mind that you get some vitamin D from multivitamins, calcium supplements, milk or any other foods you are eating. Select a separate supplement that makes up the difference. Look for vitamin D in the D3 form (also known as cholecalciferol) because it’s the most potent form. You can take up to 2,000 IU daily – some researchers say as high as 4,000 IU – but if you’re prone to kidney stones, check with your doctor before taking in a total daily consumption of 1,000 IU per day.
 

Source: Article Published in Australasian Well Being Magazine