Month: June 2020

MSG~ How Much Do You Know?

https://www.msn.com/en-us/health/nutrition/what-is-msg-and-how-bad-is-it-really/ar-BB14TuAN?ocid=msedgntp

What is MSG and what does it stand for?

MSG stands for monosodium glutamate. It is a flavor enhancer that is commonly added to Chinese food, canned vegetables, soups, and processed meats. It is part of a larger group of chemicals called glutamates. “MSG contains glutamic acid which is also naturally found in tomatoes, parmesan cheese, meat, walnuts, clams, sardines, mushrooms, and other foods,” says Emily Rubin, RD, the head dietitian for the celiac and fatty liver centers at Thomas Jefferson University in Philadelphia.00:4500:47 Clear Signs You’re Eating Too Much SaltUP NEXTUP NEXTThese Health Benefits of Avoc…4

What is MSG used for?

MSG is added to foods to enhance their savory or umami quality. Umami is a fifth flavor category, joining sweet, sour, salty, and bitter, according to the Academy of Nutrition and Dietetics. Always check out the ingredient list on the labels of prepared foods for MSG.

What does MSG taste like?

MSG has no texture or smell. It simply enhances a food’s natural flavor as opposed to adding a new one and tends to be most flavor intensifying when used in poultry, seafood, meats, and some vegetables.

What is MSG made of?

In a nutshell, MSG is produced by fermenting starch, sugar beets, sugar cane, or molasses. Fermentation is the process by which yeast or bacteria convert carbs into alcohol. This is the same process used to make yogurt and other healthful fermented foods.

Where did MSG come from?

A Japanese scientist first isolated MSG from seaweed soup in 1908 and noted its flavor-enhancing properties. He then filed a patent to produce MSG, which led to commercial production of the flavor enhancer; and decades later, the controversy started, the US Food and Drug Administration notes. In 1968 a brouhaha ignited when a biomedical researcher wrote to the editors of the New England Journal of Medicine citing a strange illness he developed after eating at Chinese restaurants—specifically those that cooked with MSG. His symptoms included numbness, weakness, and heart palpitations and became known as “Chinese Food syndrome.” Despite the lack of social media at the time, the letter went viral. Soon after its publication, everyone turned on MSG and a flurry of research on its health effects began.

There has been controversy as to whether some people develop symptoms such as headaches, muscle aches, and tingling after consumption of MSG, according to Rubin. “There has been no definitive evidence of a link between MSG and these symptoms,” she says. Despite this, some 50 years after the syndrome was first named, U.S. consumers still say they avoid MSG, according to the International Food Information Council, an industry-funded group.

a close up of a newspaper© Ekaterina_Minaeva/ShutterstockIs MSG safe?

The U.S. Food and Drug Administration says that MSG is “generally recognized as safe” (GRAS). The watchdog group requires that foods containing Added MSG list it on the ingredient panel as monosodium glutamate. If MSG is found naturally in some of the ingredients (hydrolyzed vegetable protein, autolyzed yeast, hydrolyzed yeast, yeast extract, soy extracts, and protein isolate), the manufacturer does not have to list MSG on the label. That said, these foods can’t say “No MSG” or “No added MSG” on their packaging. MSG also cannot be listed as generic spices and flavoring. Here’s a guide to decoding food labels.

Why do people think MSG is bad?

Some people may be sensitive to the additive and experience swelling in the throat and other symptoms when they consume a lot. Experts such as Michael Galitzer, MD, an integrative medicine specialist in Los Angeles and author of Outstanding Health: A Longevity Guide for Staying Young, Healthy, and Sexy for the Rest of Your Life believe the flavor enhancer is dangerous: “Its ingestion can cause inflammation of the small intestine, referred to as leaky gut, which will result in symptoms such as bloating, gas, diarrhea, and abdominal pain,” he says. These 7 signs suggest you may have a leaky gut.

How much MSG is safe?

Most research suggests you’d have to eat more than 3 grams of added MSG in a sitting to experience adverse effects—that’s according to a 2019 review of studies published in the journal Comprehensive Reviews in Food Science and Food Safety. The FDA explains that a typical serving of a food with added MSG contains less than 0.5 grams of MSG and that Americans consume about that much daily, on average. “MSG is generally found in processed foods. If your diet is filled with fresh, whole foods, your MSG intake is low,” says Rubin.

Is MSG gluten-free?

Yes, according to the National Celiac Foundation. There may be starches or sugars used in fermenting MSG, but wheat starch—which contains gluten—is not one of them. Even if wheat starch were used to make MSG, it is highly unlikely that the end-product would contain traces of gluten. They further clarify by stating that a person with celiac disease may react to the wheat in soy sauce, but not the MSG, for example.

Does MSG cause headaches?

MSG has been linked to headaches—including a debilitating migraine headache—but this link is far from conclusive. In fact, some research suggests MSG does not increase the risk of migraines. These findings were presented by the headache information site Curelator at the 2018 Annual Scientific Meeting of the American Headache Society. In January 2018, the International Headache Society struck MSG from a list of causative factors for headaches. Here are 13 foods that do make headaches worse.

Does MSG make you sleepy?

The FDA states that drowsiness that may occur in some people who are sensitive to MSG and consume 3 grams or more of the flavor enhancer. “MSG is controversial and the research has been inconsistent, but there are MSG-sensitive people and for them, it can trigger headaches, migraine, numbness, and extreme fatigue,” says Robin Foroutan, RDN, an integrative medicine dietitian at the Morrison Center in New York City and a spokesperson for the Academy of Nutrition and Dietetics. “I generally recommend that people with tendencies for headaches, migraine, and fatigue avoid it.”

a large pot© mark schlicht/ShutterstockWhat types of food tend to have added MSG?

Soy sauce is a common one, says Foroutan. “It’s best to read the ingredient list if you want to avoid it.” Here are some more types:

  • Chips and other snack foods
  • Seasoning blends
  • Canned soups
  • Frozen foods
  • Processed meats (jerky, deli meats, hot dogs, sausages)

Fast food and MSG:

At one time, it was easy to find MSG in fast-food restaurants, but more and more chains are eliminating the flavoring. Here’s the lowdown on some popular fast-food chains and whether they use MSG.

Does McDonald’s use MSG?

None of the items on McDonald’s core U.S. menu contain added MSG, but a handful of test and regional items in the United States do contain added MSG, a McDonald’s spokesperson confirmed.

Does Panda Express use MSG?

This popular Chinese restaurant does not add MSG to any of their dishes, but some ingredients may contain natural MSG, according to the corporate website.

Does Chick-fil-A use MSG?

MSG is present in some of Chick-fil-A’s menu choices, but they also offer a variety of options that do not contain added MSG, states Chick-fil-A, Inc.

Does Burger King use MSG?

The chain has dropped the flavoring from all its foods.

Does Subway use MSG?

The popular sandwich shop doesn’t add MSG to any of the items on the chain’s standard menu.

Does Domino’s use MSG?

The pizza delivery chain does not add MSG to any of its food.a bowl of food on a plate© homelesscuisine/Shutterstock

Could MSG be good for you?

Consuming umami-rich broth may promote healthy eating behaviors and food choices, especially in women at risk of obesity, according to a study in Neuropsychopharmacology. Researchers evaluated changes in the brains of women after they consumed chicken broth with or without MSG. The broth with added MSG lit up areas of the brain connected to satisfaction and better eating control, the researchers discovered. What’s more, women who had the broth made better choices during their meal, favoring foods with less saturated fat.

“Our study suggests the possibility that people at high risk of obesity could benefit from an umami-rich broth before a meal to facilitate healthy eating and healthy food choice,” says Miguel Alonso-Alonso, MD, PhD, an Assistant Professor at the Center for the Study of Nutrition Medicine in Beth Israel Deaconess Medical Center in a news release.

“In Western and European cuisine, the flavor is built by adding fat,” says Carlene Thomas, RDN, a dietitian in the Washington DC- area and author of The Wedding Wellness Workbook: Your Nutrition How-To Before “I Do.” This includes butter, heavy cream, and cheese. “For those struggling with calorie consumption, using umami to season rather than fat could help with healthy weight management,” she says. (Here are 9 signs your overeating is actually an addiction.)

MSG can also be a major tool in helping to reduce your salt intake, Thomas adds. “The use of umami allows for less salt, specifically for MSG. That means, sodium levels can be reduced while maintaining or improving the taste of a product,” she explains. That can make a big difference in sodium intake, she says. (Check out these 7 signs you are eating too much salt.)

The post What Is MSG—and How Bad Is It, Really? appeared first on The Healthy.

Guided Meditation~Cultivating Equanimity

Mental Health- Cultivating

The benefits of gardening on wellbeing and mental health across the lifespanhttps://thepsychologist.bps.org.uk/cultivating-wellbeing-and-mental-health-through-gardening

Gardening encompasses a range of basic activities such as sowing, the planting of fruit, vegetables and flowers to more complex horticultural activities. We use the term ‘gardening’ to describe “an activity in which people grow, cultivate, and take care of plants (flowers and vegetables) for non-commercial use,” in domestic gardens, allotment and community gardens [3].     

Engagement in gardening activities (either integrated in the school curriculum or community and home based) has shown to promote social relationships, family connection, emotional and mental wellbeing, moderate stress, reduce depression and anxiety, and improve cognitive and educational outcomes in children and adolescents [4-6]. Further personal well-being effects include increased enjoyment, sense of achievement, satisfaction and pride from nurturing the plants; feelings of mastery and empowerment for children who do not excel in the traditional academic setting; provide quiet time for reflection and increased confidence and self-esteem [6]. Participating in gardening activities appears to have a similar positive impact on adult wellbeing and mental health, with improvements in life satisfaction, vigour, psychological wellbeing, positive affect, quality of life [7-9] and reductions in stress, anger, fatigue, depression and anxiety symptoms reported [9-11]. Engagement in gardening has shown to have both immediate and long-term effects on mental health outcomes. Just gardening for several hours provides instantaneous reductions in depression and anxiety symptoms, while gardening daily is associated with reduced stress and increased life satisfaction [3]. 

Gardening is one of the most preferred methods of physical activity in older adults [12]. Recent research conducted at the University of Roehampton examined the effect of a gardening programme involving cultivating food on promoting bone health, mental health and reducing falls in older adults [13]. While the programme did not improve physical health, it did improve participant’s subjective wellbeing, and self-efficacy in achieving their goals. Other studies have further shown gardening to reduce stress, promote feelings of mastery, accomplishment and competence, higher levels of self-efficacy, self-esteem, and psychological wellbeing [14-15]. Moreover, the social and physical health benefits of community gardening has shown to delay dementia symptoms [16]. 

Given the compelling evidence for gardening and improved mental (and physical) health, Horticultural Therapy was developed as a cost-effective alternative treatment for those with psychological and psychiatric issues. Horticultural Therapy, which involves sowing and planting with therapeutic goals and objectives for improving or recovering health, is effective in treating patients with a number of mental health conditions, including clinical depression, schizophrenia, and substance abuse [17-18]. Unsurprisingly, such positive effects of the Horticultural Therapy appears to be stronger enduring in patients and therapy users than with the general population, with improvement of patients’ mental health persisting three months following therapy [3].  

Why does gardening improve wellbeing and mental health? 

There are a number of reasons for the positive effects of gardening on wellbeing and mental health. First, there is the strenuous physical exertion underpinning gardening activities. The benefits of physical activity and exercise for mental health are well known, with 30 minutes of daily exercise sufficient to improve and maintain wellbeing and mental health [19]. Planting, weeding, digging, raking, and mowing are considered physically intense and avid gardeners can easily exert the same amount of energy as running or going to the gym [20]. Gardening provides a more creative and enjoyable way to undertake physical exercise and meet the national exercise recommendations, which in return contribute to improving psychological health. 

Gardening also allows individuals to interact with nature. In recent years, a growing number of studies led by researchers at Essex University, have demonstrated the benefits of ‘Green Exercise’ (GE; being physically active within a natural environment or greenspace), on wellbeing and mental health, with reductions in stress and depression, increases in self-esteem, mood and wellbeing reported in children and adolescents, adults, and vulnerable and disadvantaged populations [21]. Even small doses, such as five minutes of nature, is considered to improve self-esteem and mood [22]. Furthermore, GE can provide greater benefits than physical activity, exercise, or nature contact alone for wellbeing and mental health [21]. Gardening therefore offers an opportunity to not only interact with nature but also engaging in physical activity, therefore reaping all the health benefits of GE. 

Community and therapeutic gardening projects offer a social context to the activity for social interaction, which can counteract feelings of loneliness and social isolation, especially for those with pre-existing learning difficulties and mental health [3]. It provides an opportunity to meet new people, make new friends, connect with people to develop a network or inner circle and draw support from like-minded people.

How to incorporate gardening into our lives during and beyond social isolation 

There is clear evidence that gardening is an enjoyable and effective activity for improving physical activity as well as wellbeing and mental health across the lifespan. Whilst we are adapting to the many changes to work and home-life, the opportunities to incorporate gardening presents itself as an activity that individuals can do on their own or with loved ones. Gardening activities can include a range of activities, which suit all needs and skill levels in enjoyable and meaningful ways. For example, growing tropical houseplants from kitchen scraps such as avocado seeds and pineapple tops, or create a sensory herb garden such as basil, parsley, mint and chives on the windowsill using empty tin cans. Sprouting seeds is also an ideal way to produce some salad sprouts especially in tiny spaces, whilst teaching children about the journey of food from field to fork. Children’s learning can be bought outdoors in easy and educational activities. For example, using flowers for solving maths equations, examining soil, roots and shoots for biology lessons and the web of life. 

Other activities that children, adults and older adults can incorporate into their lifestyle include sowing, growing, weeding and watering vegetables, fruits, plants, shrubs and flowers. Those that new to gardening can start small, growing in little pots or tin cans. Salad greens such as lettuce, rocket and chard are easy to grow in small spaces, and many baby leaf greens are ready to harvest in only 4-5 weeks. It is important to note that gardens can be everywhere, by the front door, steps, balcony, a rooftop or community gardens and allotments and all count towards maintaining wellbeing and mental health. Gardening offers a place where trial and error is welcome, so imagination can flow freely about what to grow. The work also never ends with gardening, the care and maintenance will keep gardeners active for at least 10 months of the year. Engagement in such activities will allow adults working from home to take regular breaks and reduce sedentary behaviour; children studying remotely or being home-schooled to reflect on their learning and reduce the stress associated with learning; families to interact with each other in a meaningful way and reduce feelings of helplessness and loneliness in older adults beyond the current climate. 

Dr Vaithehy Shanmuganathan-Felton is a Senior Lecturer in Mental health and Wellbeing in Sport and Exercise at University of Roehampton. 

Dr Luke Felton is a Senior Lecturer in Social Psychology of Human Performance at University of Roehampton.

Celia Briseid is the Growhampton Project Manager at University of Roehampton. 

Betty Maitland is a Research Assistant at University of Roehampton.

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Painting by Kellie Turnmire