Dispelling nutrition myths, ranting, and occasionally, raving


Leave a comment

Game Fuel won’t help you up your game

Dew_AMPGF_Cherry_16.png

Okay, I’m a little bit behind the times I guess because I only just found out about this “Game Fuel” drink from Mountain Dew (shout-out to my friend Zach for alerting me to this product) last week even though it’s been on the market since December. I suppose I’m not exactly part of their target market though as someone who doesn’t play video games or consume energy drinks. In case you, like me, hadn’t heard of this beverage before, I’m here to give you the low-down.

Lest you were thinking that “Game Fuel” was intended for those playing physical sports games, you would be (understandably) mistaken. This “fuel” was designed specifically for video gamers.

One can of Game Fuel supposedly contains two servings, but let’s be honest, who drinks only half a can of something? That one can contains 90 calories which all come from the 23 grams of sugar. That’s just shy of 6 teaspoons of sugar for those of you who don’t feel like doing the math. It would take the average gamer over an hour of playing to use up the equivalent calories to those in a can of Game Fuel. This is also the total recommended maximum daily consumption of added sugar for women and 3 teaspoons less than the max for men. I am not mentioning children and youth here because it is unsafe for them to be consuming energy drinks. Not the healthiest of beverages but what about the alleged science behind the ingredients such as caffeine, theanine, and vitamins A and B that PepsiCo claims will increase alertness and accuracy?

There is 90 mg of caffeine in a can of Game Fuel. This is on par with an average cup of coffee. Caffeine is likely the most studied ingredient in Game Fuel and there is evidence to back-up their claim that it can increase alertness. However, it is quite easy to achieve a tolerance to caffeine and once you do, it doesn’t matter how much more you consume, you will no longer reap the original benefits. Also, it’s important to note that as with most things, more is not better. Caffeine consumption greater than 400 mg/d can lead to unwanted side effects such as a fast heartbeat, insomnia, and irritability.

L-theanine is an amino acid that is found in green tea. It has been found to act synergistically with caffeine by increasing relaxation and attention without promoting drowsiness.

Vitamin A is a fat-soluble vitamin which means that it is possible to attain Vitamin A toxicity. Generally, Canadians consume adequate quantities of Vitamin A through diet alone (it’s found in a variety of plant and animal foods) and supplementation is not recommended due to the risk of toxicity. Although the amount of Vitamin A in Game Fuel is quite low (180 mcg) it is still an unwarranted ingredient. Vitamin A, in adequate amounts (700-900 mcg/d), is important in maintaining a healthy immune system, skin, eyes.

Niacin is a B Vitamin that is important in helping your body to use fat, protein, and carbohydrates as energy. One can of Game Fuel contains 6.4 mg of niacin, about half the recommended daily intake. I am genuinely baffled as to why niacin is added to Game Fuel other than as a marketing tactic. Perhaps if this was a sports drink but let’s be honest, you don’t exactly need extra vitamins to meet your needs when you’re sitting around playing video games. The same goes for the added Vitamin B6 and Pantothenic Acid.

Long story short: this is an unnecessary product designed to meet a non-existent need. You don’t need fancy energy drinks to play video games. You’re better off sticking with water. If you don’t have the energy to stay awake to keep gaming a better alternative to Game Fuel is to actually get some sleep.

 


4 Comments

How to end hallway medicine

End hallway medicine: ban hallways

There’s been a lot of talk about “hallway medicine” (i.e. patients receiving treatment in hospital hallways due to hospital overcrowding) in Ontario over the past couple of years. A recent report from the Premier’s Council on Improving Healthcare and Ending Hallway Medicine provided recommendations to the government on how to improve the current situation. The key findings from the report were as follows:

    1. Patients and families are having difficulty navigating the health care system and are waiting too long for care. This has a negative impact on their own health and on provider and caregiver well-being.  
    2. The system is facing capacity pressures today, and it does not have the appropriate mix of services, beds, or digital tools to be ready for the projected increase in complex care needs and capacity pressures in the short and long-term. 

Following the release of the report I saw a number of articles and heard several radio interviews, all of which featured emergency room doctors and occasionally nurses. Undoubtedly they have experience which can contribute the the discussion. However, I was frustrated by what I saw as the glaring absence of input from public health. I think that perhaps everyone thinks that the problem lies within the hospitals and therefore the solution can be found there too, even if it’s the suggestion from ER doctors that more home care supports are needed. However, while not an immediate solution to the problem, I think that we need to look further upstream for real long-term solutions. Adding more beds, increasing home care, and improving system navigation for patients are all important but they don’t address the reasons why so many people are ending up in the hospitals in the first place. If we can prevent the need for emergency care then we can reduce the number of people in need of hospital beds.

I was pleased to see that alPHa (Association of Local Public Health Agencies) submitted a response to the report to the government highlighting the important role of public health in improving healthcare and ending hallway medicine. I was also pleased to see OPHA (Ontario Public Health Association) submit a letter to the Minister of Finance advocating for health promotion and chronic disease prevention measures that would help to end hallway medicine. Has anyone seen anything about this in the news though? I haven’t heard any public health officials or representatives publicly advocating for the important role of public health in ending hallway medicine. Public health needs to do better at getting their messages to the public. If people don’t know about what public health does to prevent injuries and chronic disease, reduce infectious disease, and advocate for the social determinants of health then how can we expect them to support these initiatives or even to recognize how these things contribute to the demand for healthcare services?

In addition to the importance of public health in ending hallway medicine I’d like to see more effort to connect with those who are likely most in-the-know about patient concerns: reception staff. Yes, doctors, nurses, other allied health professionals, and patients can all contribute important insights but who speaks to everyone seeking care? Who hears the complaints and concerns that people may not feel comfortable voicing to doctors? Who is at the first point of interaction with the public? Reception staff. I’m sure that they could contribute a great deal of valuable information to the consultation on ending hallway medicine.

If the government truly wants to end hallway medicine they need to consider the reasons that people need healthcare and the impact that their cuts (and decisions) in other areas is going to have on the demand for hospital services. Hallway medicine is not happening in a vacuum. Cuts to social assistance, ending the basic income pilot, cutting support for cycling infrastructure, reducing funding to the Trillium fund, reducing oversight for meat processing facilities, cuts to mental health funding, ending minimum sick days and reducing employee protections, cancelling the planned raise for the minimum wage, increasing accessibility and affordability of alcohol, and on and on, are all going to result in an increased burden on the healthcare system and our hospital hallways are only going to become more crowded.


Leave a comment

The thing about Rupaul’s Drag Race and Tic Tacs

giphy_6.gif

I love Rupaul’s Drag Race. I know that I’m late to the party but I only started watching it after it was added to Netflix last year. I think it’s fantastic how diverse the contestants are. I mean, can you think of any other American reality show that consistently has contestants from a variety of ethnic backgrounds and such a range of body types? Despite this, it’s becoming increasingly disturbing to me that the show promotes eating disorders.

Even though there is always at least one larger queen on each season they are often among the first to be sent home and (at least from the seasons I’ve watched so far) a larger queen has never won. Contestants regularly make comments about each others (and their own) weight and size. There is clearly a huge amount of pressure to conform to an ideal.

The thing that highlighted the eating disorder aspect to me the most is the “lunch” with Ru that the contestants participate in toward the end of the each season. I put lunch in quotation marks because this so-called meal consists of a plate of tic tacs which contestants inevitably make jokes about being far too much food. Like, “oh, I couldn’t possibly!” Or “but I’m watching my figure! Ha ha ha.” I have never actually seen Ru, or any of the contestants, eat even a single tic tac. Generally, this is the only food featured in the show (although there was one challenge in which participants had to design their outfits based on cakes. Naturally, there was an observation made by Ru about the amount of cake gone from one of the larger queen’s cakes and an overwrought admission by a very thin queen to having eaten a slice of their cake). To me, this only serves to glorify eating disorders and disordered eating. Look at us, we’re so virtuous. We never eat. Not even a damn tic tac for lunch.

Given that a number of contestants have openly spoken about their past (and present) struggles with eating disorders on the show I find it really unsettling that disordered eating is being promoted by the show itself. I hope that future seasons, now that more contestants are openly talking about their personal struggles with eating disorders, will stop with the segments that glorify these illnesses.

We know that eating disorder rates are likely higher among LGBTQ+ populations and I can only assume that they are just as high, if not higher given the immense importance placed on appearance, in the drag community.

Given that it’s Eating Disorder Awareness Week I think it’s important to emphasize that eating disorders are not trivial. They are not something to be made light of nor are they something to aspire to. For instance, did you know that anorexia has the highest mortality rate of all psychiatric disorders? Bulimia can lead to electrolyte imbalances that can also result in death. These disorders take an immense physical and emotional toll on those experiencing them and on their loved ones. Sadly, rates of eating disorders appear to be on the rise.

If you are suffering from an eating disorder know that you are not alone. If you need someone to talk to and you live in Canada you can call the National Eating Disorder Information Centre for free at 1-866-633-4220. In the US you can contact the National Eating Disorder Association helpline (at the time that I’m writing this their phone line is down but you can chat with them online).


12 Comments

Is milk out?

I’ve been hearing a number of complaints and concerns about the new Food Guide. The one I’ve been hearing the most is that “dairy is out”. I’d like to dispel that. No, dairy is not “out”. Yes, the “milk and alternatives” food group is gone; as is “meat and alternatives” but milk and dairy products still fit within the protein group in the new guide.

The Food Guide now recommends a proportion-based approach to eating, rather than a more prescriptive portion-based approach. Rather than telling you how many servings of each food group to have every day, and how big a serving is, the new guide simply advises you make half your plate vegetables (and fruit), one quarter protein foods, and the other quarter whole grains. It promotes consuming plant-based protein foods “more often”. This is pretty subjective and should – in theory – make it a lot easier for people to adopt. For some people this may mean consuming plant-based protein foods in larger amounts than animal-based proteins. For others, this may mean consuming plant-based sources of protein more often than they usually do. In a country that’s extremely meat-centric this could mean something as simple as adding more beans to a chili and cutting back on the meat slightly.

I’d also like to point out that given that a quarter of your plate should be devoted to protein foods you can easily mix and match to your heart’s content. This might mean that you have lentils and salmon (like I did last night), cheese and bean casserole, tofu and chicken, etc. It might mean that at one meal your protein comes from milk or meat but that at another it comes from legumes or nuts. Snacks can (and generally should) also include a source of protein. If you eat three meals and two snacks a day this means that there are ample opportunities for you to consume protein from a variety of foods, including milk products if you desire.

Personally, I think that having a food group specifically for milk (and alternatives) was unwarranted and I’m glad to see it go. There are many people who can’t consume milk products (due to lactose intolerance or an allergy) as well as those who choose not to and it is entirely possible to consume a nutritious diet without the inclusion of milk. For those who are concerned about where people will get their vitamin D and calcium from without milk products there are other food sources of these nutrients.

Vitamin D is pretty near impossible to consume enough of through food sources alone anyway, at least during the winter months in Canada and Health Canada recommends all adults over the age of 50 take a supplement of 400 IU/d. I’d also like to point out that milk is fortified with vitamin D as are most plant-based milk alternatives (always check the label to be sure). Other food sources of vitamin D include: egg yolks, salmon and other fatty fish, some meats, and other fortified foods which may include things such as orange juice and cereal.

Non-dairy food sources of calcium include: dark leafy greens (like spinach, collards, and kale), soy beverage, canned fish (eat those bones!), tofu (if prepared with calcium), beans, nuts, seeds, and even blackstrap molasses.

If you are concerned that you may not be meeting your nutrient needs through your diet I recommend keeping a food journal and making an appointment with a registered dietitian.


6 Comments

Another hot take on Canada’s new food guide

Screen Shot 2019-01-22 at 8.23.44 PM.png

You all know that I can always find something to bitch about. I’m that girl who’s always the one to find a bug in her freshly picked raspberries or the bone in her piece of fish. My mum will attest to that. It was a running joke in my family that if there was anything weird to be found in the food, I would be the one to find it. So, it should come as no surprise that I have lots to say about the new food guide. But… it may come as a surprise that I don’t actually have anything negative to say about it! In fact, I think it’s pretty fucking great.

In no particular order, here are the changes that I’m most excited about:

  • The addition of food skills (and food literacy). This is literally 85% of my job and it feels really good to have Health Canada supporting it as an important part of healthy eating.
  • The removal of juice as a serving of fruit. It’s going to be so nice not to have to deal with that terrible piece of advice anymore.
  • The removal of serving sizes and recommended number of servings. They confused people and it’s impossible to make recommendations that will work for the entire population. I can’t wait to no longer hear “I can’t eat ALL that” again.
  • I’m glad they got rid of the meat and alternatives and milk and alternatives food groups and lumped them into a proteins group from which they encourage plant-based sources of protein.
  • I appreciate the inclusion of Indigenous foods and ways of eating and the acknowledgement that many people in remote communities and on reserves may struggle to meet the recommendations in the food guide.
  • Following from that, I also appreciate the recognition that external factors, in particular, many social determinants of health, can affect the ability of people to follow a healthy diet.
  • I’m glad that water is recommended as the beverage of choice, again bye bye juice and chocolate milk 👋🏻👋🏻👋🏻
  • I like that the emphasis is on promoting health and only once is weight mentioned. As I’ve ranted about in the past, the food guide is not supposed to be a weight loss diet plan.
  • The photos included in the guide are really appealing. They look way more appetizing to me than the old cartoonish images did. Plus, they’re all about full meals and not just random foods.
  • The overall focus is on a healthy pattern of eating, not just individual nutrients. Much more in-line with how we actually eat. Plus it’s advised that we enjoy (wow!) our food.

My one concern (aside from a couple of very minor things) is that apparently Health Canada does not plan on making the resources for the general public available in print. I think this is a huge mistake. Not everyone has ready Internet access. Also, the old food guide was used in schools and other educational settings (including the food literacy classes I teach) as a teaching tool. I work in public health and we get MANY requests from schools, organizations, and individuals for copies of the food guide. I’m not sure how we’re going to educate people and incorporate the food guide into our programs if we don’t have a print resource available. I hope that Health Canada will reconsider this decision so that everyone has equal opportunity to benefit from the new food guide.