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A THOUSAND YEARS AGO, the Incas of Peru found the inner bark of the pink-flowered lapacho tree indispensable for treating fever, sore throat, dysentery, snakebite, bladder and yeast infections, and even cancer. They also used its wood to make bows for hunting. Now called pau d’arco (pow-DAR-co), which is Portuguese for “bow stick,” the term refers to various trees of the Tabebuia family that grow in the mountains of Brazil, Argentina, Bolivia, Paraguay, and Peru.

In the 1950s, Brazilian researchers confirmed that this ancient medicine is indeed anti-bacterial. Among more recent investigations:

* A study at the University of Rio de Janeiro discovered that pau d’arco helps treat Staphylococcus aureus infections that resist antibiotics. Research at Seoul National University suggests that the herb is active against human intestinal bacteria, which cause food poisoning.

* Pau d’arco has certain anti-inflammatory and anti-viral activity, including against herpes I and II. It may reduce viral replication, according to a report in the Proceedings of the National Academy of Sciences.

* The herb is especially effective against Candida albicans, the fungus that causes vaginal yeast infections. Writing in the British Journal of Phytotherapy, Dutch herbalist Edward Oswald refers to the method of soaking a tampon in a strong pau d’arco tea while also taking the herb orally.
* Early reports declared pau d’arco to be useful in treating leukemia and other cancers, but the National Cancer Institute’s research into lapachol (the constituent with the most anti-tumor activity) was halted due to mild side effects. More recent lab tests in Korea determined that another constituent, beta-lapachone, kills cancer cells of the lung, colon, and prostate. Pau d’arco is some time away from being used to treat cancer, but the Incas may have been on the right track.

Dosage In tablets or capsules, 1 to 4 grams per day in divided doses–or 1 to 2 teaspoons of tincture three times a day. Consuming 1.5 grams per day or more may cause dizziness and GI upset, so consult your herbalist. Avoid pau d’arco if you’re taking anticoagulants or having surgery, or if you are pregnant or nursing.

“You deserve a snacking experience this good,” says the label of Planters new line of nuts (cashews, almonds, or peanuts) dipped in milk chocolate. “So treat yourself to the pleasure of Planters Nuts in Chocolate.”

The nuts come in recloseable bags that you can zip shut. Our advice: Keep them zipped.

According to the package, each serving (13 cashews or almonds or a quarter-cup of peanuts) has five grams of saturated fat–a quarter of a day’s worth. So much for Planters’ Web site’s advice to “substitute unsaturated fats for saturated fats in your diet,”

The chocolate industry has worked hard to convince consumers that its candy makes you healthier because it’s loaded with antioxidants that may help prevent cancer and heart disease. Never mind that the evidence is slim and that Americans aren’t. They’ve got a product to sell.

Of course, the first ingredient in the chocolate coating is sugar, which adds to each serving’s 220 calories. That’s assuming you stop at 13 nuts. The more you zip and unzip, the more those numbers start to climb.

Just because the bag is recloseable doesn’t mean your pants will be.

INDIANAPOLIS Sunflower Market, a new grocery format from Supervalu being touted as the first value-priced organic and natural food store, opens in January in Indianapolis.

The 15,000-square-foot store will be modeled after Supervalu’s Save-A-Lot format, but with a focus on natural and organic products. Offerings will include grocery, frozen and dairy items, produce, deli and cheese, bakery, cafe, hormone-and antibiotic-free meat and seafood, beer and wine, and wellness departments.

“Across the nation, we are seeing a grow ing demand for affordable organic foods with exceptional taste and nutritional quality. Sunflower Market draws on our expertise in small-box formats, and leverages our supply chain expertise, which enables us to deliver outstanding natural and organic products at a price point consistent with consumer expectations,” noted Jeff Noddle, Supervalu’s chairman and ceo.

Increasing customer interest in organic and natural foods is a major factor behind the new initiative along with the success specialty chains such as Whole Foods and Wild Oats continue to achieve. The market for natural and organic foods is growing 17% to 21% a year, according to Supervalu, and currently brings in more than $10 billion in revenue.

A sizable 96% of consumers purchase organic products occasionally, said John Hooley, president of corporate retail, during Supervalu’s investor conference last month. In addition, 27% of shoppers buy organics weekly. Pricing is often a barrier to trial, Hooley said.

“Organics is not a fad. It is fast becoming a constant in consumers’ lives. By offering these items in a convenient neighborhood market at a value price point, we create a compelling proposition for the middle-market consumer,” said Hooley.

The first Sunflower Market store will stock 8,000 to 12,000 SKUs of the most in-demand organic and natural items, similar to the limited-assortment strategy of Save-A-Lot. Hooley said pricing will be 10% to 15% below that of conventional and natural food stores, leveraging Supervalu’s ownership of specialty produce company W. Newell & Co. A new private-label organic and natural line called Nature’s Best from Supervalu will launch at Sunflower Market and afterward be available to Supervalu’s distribution customers.

Sunflower Market will offer value-priced products of the highest quality and include minimally processed items with no artificial colorings, sweeteners, flavors or preservatives. Hooley said a quick ramp-up of the concept is expected, though no specifics were given as to a time frame or number of stores planned for 2006.

The idea for the new concept likely evolved from success at Cub Foods and Farm Fresh in selling organic items. Both of these banners are supermarket chains operated by Supervalu. At Cub, customers responded well to expanded organic offerings this past year.

With sales from Supervalu’s retail division flat through the first half of this year and compstore sales down 1.6% in the most recent quarter, the company has actively pursued ways to differentiate from rivals, hence the Sunflower concept.

Q:

I’m a vegetarian, but my boyfriend is not. Going out for dinner every night isn’t an option, and we don’t have time to make two separate meals. What advice do you have for those of us in “mixed culinary relationships”?

A:

If the issue were as simple as “he likes chunky, and I like creamy,” the answer would be easy: Keep two jars of peanut butter in the cupboard.

But it’s not. If you’re a vegetarian, chances are statistically high that your significant other isn’t. You’ve already learned that people with different eating styles face challenges, only one of which is figuring out what to make for dinner. How you respond to those challenges can have a substantial effect on the health of your relationship. In your case, here are a few ideas that may help.

“Find the vegetarian “least common denominator.” Draft a list of entrees you can both enjoy that also happen to be vegetarian. Examples: bean burritos, pasta primavera, stuffed shells, vegetable lasagna, vegetarian chili, mushroom pizza, and soups such as lentil, split pea, black bean, broccoli, minestrone and potato-leek. You might even consider meals that are vegetarian as prepared–such as stir-fried vegetables–but to which nonvegetarians can easily add meat if they choose.

“Add some “transition” foods to your repertoire. Meatless burger patties and soy crumbles, soy “hot dogs” and breakfast links and similar products that look like familiar meat-based foods often taste great and appeal to many nonvegetarians. (In fact, the companies that make them usually target health-conscious nonvegetarians as well as the vegetarian market.) These foods can be used in the same ways as their meat counterparts, making it possible to have burgers on the grill and beans and franks. You can also make pasta sauce and chili with soy crumbles instead of ground beef.

* Go ethnic. Experiment with Indian mutter paneer (curried vegetables with cheese over steamed basmati rice), Spanish vegetable paella or West African peanut soup. Many ethnic foods are vegetarian and may appeal to both of you. If you like, test the foods at a restaurant first, decide what you like, then re-create those dishes in your own kitchen. Don’t want to wait until you go out to eat again? Try making the Thai Rice Pancakes on p. 85 or the Zucchini and Corn Quesadillas on p. 38.

Beyond meals, you’re also going to have to decide whether–and under what conditions–you’ll have meat in your home. For instance, do you mind the smell of meat cooking? Would you mind if meat touched your pots and pans or dishes? Maybe meat cooked outdoors on a grill would be acceptable to you. Maybe you and your boyfriend could agree to bring only precooked meats, such as deli meats or roasted chicken, into your home, and serve them on disposable or separate plates.

How the two of you deal with the food issue may be different from how another couple approaches the problem. Whatever you decide to do, though, negotiate and compromise until you find a solution that you both can live with.

Q:

It would be a whole lot easier if we ate the same way. How can I encourage my significant other to go vegetarian?

A:

Keep in mind that arguing and cajoling are seldom effective at motivating other people to go vegetarian (or to make any big life change, for that matter). In fact, pushing and prodding may backfire and create resentment and conflict. Instead, be a good model of the behavior you’d like others to adopt, and you’re more likely to get somewhere. For example, if your partner isn’t ready to make the switch, quietly go about your lifestyle, and let your actions speak for you. Chances are good that your significant other will notice, get interested and maybe come around, at least part of the time. Play it cool, let others observe you enjoying good food, then let them choose for themselves.

Of course, if you want to entice someone over to the vegetarian side of the table, a little marketing wouldn’t hurt. Go a little out of your way to make your food look extra enticing. (Garnish, anyone?) Solicit input from your significant other-and kids, if you have them–on what you’ll make for dinner. If others have a hand in the planning and cooking, they’ll be more likely to enjoy the meal. Just be yourself, and teach by example.

Q:

Dealing with a partner who eats differently than I do is one thing, but it’s even more complicated when kids are involved. As a vegetarian with a nonvegetarian spouse, how do we deal with the issue of what to feed the kids?

A:

First, it’s important to point out that vegetarian diets can be healthful for children of all ages and can help establish eating habits that support good health into adulthood. The Vegetarian Resource Group (vrg.org) has some helpful online resources that focus on the health and nutrition aspects of vegetarian diets for kids; it also provides help with meal planning.

If it’s important to you that your children eat only a vegetarian diet, you’ll have to work out the terms with your partner. (If you have difficulty doing that on your own, a third party, such as a family counselor, may be able to help.)

You can also use the “least common denominator” approach for family meals. There are plenty of kid-friendly vegetarian foods, such as macaroni and cheese, alphabet soup, meatless pizzas, omelets and baked, stuffed potatoes.

You might want to make a rule that meals at home are vegetarian, but at a restaurant or a friend’s house, it’s every man, woman and child for him- or herself. That approach is especially practical when it involves children old enough to make food choices on their own.

Some families include meat in one dish but also serve plenty of meatless dishes and salads. Everyone can choose for themselves what they prefer to eat. Above all, don’t push or go overboard in your eagerness to get others interested. Others will respect you for–and maybe even come to share–your choice.

It’s unavoidable. In spite of swearing off ever making another New Year’s resolution (usually sometime in February), another December rolls around and we think. “This time wilt be different.” We forget that our motivation this time last year felt as compelling and our determination as fervent. I’ve given great consideration to what has undermined my own resolutions throughout the years, and here’s what I have decided: Resolutions are thinly disguised guilt-trips and shoulds-lists that are usually so goal-based we rail to consider the importance of the process. It’s a set-up to fail from the start, and no wonder any well-seasoned adult (foolishly) declaims on an annual basis, “Never again!” Resolutions ironically and inevitably make us feel bad.

So my resolution this year is that whatever resolution I make, getting there must be fun. (Can you imagine meeting someone who has resolved to indulge in a decadent dessert every second Tuesday for a whole year?) Because many New Year’s resolutions are about improving one’s health, they are inherently food centered, and what is more fun than food? Whether it is weight loss you’re after or simply cleaning up your diet and broadening your culinary palate, food is meant to be thoroughly enjoyed–from the purchasing to presentation.

Go abroad. For those of us who love to travel, culture and food are inseparable from a satisfying experience. Consider the cookbook section of your bookstorc as being for the off-season traveler, when actual travel to exotic places is elusive. If you ate adventurous by nature, choose something that is a true departure from your ethnic experience (a place you long to go?), and if you’re a bit more apprehensive about change, perhaps choose something closer to home. In addition to connecting with other parts of the world through your taste buds, preparing a beautiful meal can be the ultimate treat for one or the motivation you needed to organize a dinner with friends.

Spice things up. Take a trip to the spice section of your grocery store (the bulk section at natural foods stores can be awe-inspiring). Choose five spices or herbs that you have never cooked with before–perhaps some of them taken from your new cookbook–and find a tasty use for each. If you lack culinary prowess, do a Google search that includes the word “recipe” along with the name of the spice. Often when food has become lackluster and our interest in preparing sumptuous meals has waned, we are simply bored and in need of something new.

The “How Many” Game. Our Paleolithic ancestors are believed to have eaten among a variety of thousands of plant foods. Today, sadly, the average American consumes only about twenty as a regular part of his or her diet. Resolve to try a vegetable, grain, fruit, or herb that you have never eaten before at least once a week. If you ate already sampling from a wide selection of plant-based foods, challenge yourself to fit as many of them in to a single meal as you can. Take a moment to consider all that has had to occur to getting this food on to your plate, from the farmer to the delivery person, the grocer to the chef (you!). The counting can be especially fun for kids, particularly when they have helped prepare the meal or there are loads of readily identifiable (i.e. color, shape, and texture) ingredients.

Do a little research. Although nothing new, there is widening acceptance for the food as medicine model. Sort of awestruck, I regularly catch myself thinking about what I am putting in my body and what it is doing for me. Leaning over my steaming bowl of Indian-spiced lentils, I think, “This could be protecting me from inflammatory disease.” Considering what your food offers beyond aesthetics is an instantaneous way to empower oneself; our health is up to us, our well-being is in our hands. Reading up on natural foods is as easy as a click of the mouse. Websites like wholehealthmd.com are full of information on food’s connection to health.

Remember, above all, that the variety of foods that we have available to us today is a point of deep gratitude. Food is such an integral part of who we are, how we relate and stay connected to others, and how we nourish our bodies so that they can meet the endless demands we make on them. Imagine if our resolutions for what we put in our mouths were less about idealized body size and more aptly tied to food’s power to heal, nurture, and inspire us. Doesn’t that sound like more fun? These might be resolutions worth keeping.

Greg Hottinger, MPH, RD, is the nutritionist for the Duke University

Center for Integrative Medicine and author of The Best Natural Foods on the Market Today: A Yuppie’s Guide to Hippie Food (www.bestnaturalfoods.com). He is a regular contributor to New Life Journal.

Around the World
Beans and Greens

Ingredients

Black and Pinto beans, 1 cup each (soaked and cooked or canned)
Film tofu or tempeh, cubed (about 8 oz)
1 tablespoon extra virgin olive oil
1-inch piece of fresh ginger, minced
2 garli cloves, chopped
One small hot pepper, chopped (adjust amount to taste)
1 tsp. ground cumin
1 large sweet onion, diced
1 large sweet potato
1 red bell pepper, chopped
1 bunch of collard greens, kale, or chard (of a combo), washed and
sliced in ribbons
Cilantro, a handful, chopped
Salt and pepper to taste

Preparation

In a large pot or skillet, heat oliva oil and cumin on low-medium.
Add onion and bell pepper, sauteing far a minute of two.
Add garlic and ginger, allowing to just begin to brown.
Add the tofu or tempeh and stir fry, still on low-medium, for two to
three minutes.

Add bell pepper, hot pepper, sweet potato, and greens and braise
briefly.

Place beans (and juice, if canned) in the pot, adjusting liquid so that
you can bring this dish to a Iow simmer for thirty minutes.
Salt and pepper to taste. Serve over rice, quinoa, or coos cous,
garnishing with cilantro.

Alaimo, K., Olson, C.M., Frongillo Jr., E.A., and Briefel, R.R. 2001. Food insufficiency, family income, and health in US preschool and school-aged children. American Journal of Public Health 91(5): 781-786.

Objectives. This study investigated associations between family income, food insufficiency, and health among US preschool and school-aged children.

Methods. Data from the third National Health and Nutrition Examination Survey were analyzed. Children were classified as food insufficient if the family respondent reported that the family sometimes or often did not get enough food to eat. Regression analyses were conducted with health measures as the outcome variables. Prevalence rates of health variables were compared by family income category, with control for age and gender. Odds ratios for food insufficiency were calculated with control for family income and other potential confounding factors.

Results. Low-income children had a higher prevalence of poor/fair health status and iron deficiency than high-income children. After confounding factors, including poverty status, had been controlled, food-insufficient children were significantly more likely to have poorer health status and to experience more frequent stomachaches and headaches than food-sufficient children; preschool food-insufficient children had more frequent colds.

Conclusions. Food insufficiency and low family income are health concerns for US preschool and school-aged children.

Food allergy is defined as an adverse clinical reaction due to an immune-mediated hypersensitivity response resulting from the ingestion of a food. A wide variety of foods have been shown to produce allergic reactions including cow’s milk; chicken eggs; legumes; fish and shellfish; and cereals. (1) Depending on the speed of onset of symptoms, less than 45 minutes to 2 hours to days, immediate and delayed food allergies have been described throughout the literature encompassing a variety of gastrointestinal, respiratory, and cutaneous pathologies. (2) The inflammatory response is the common theme to all allergic pictures and is characterized by the release of chemical mediators, vasodilation, increased vascular permeability, edema, and tissue damage.

The role of IgE in Type I immediate hypersensitivity allergic reactions is well understood in the scientific literature. In classic Type I IgE-mediated hypersensitivity, food-specific IgE antibodies bind to Fc[epsilon]RI and Fc[epsilon]RII receptors on the cell membranes of mast cells, basophils, macrophages, monocytes, lymphocytes, eosinophils and platelets. Inflammatory mediators including histamine, serotonin, and tumor necrosis factor alpha, are released and induce symptoms upon exposure of these bound antibodies with food antigens that have penetrated the protective intestinal mucosal barrier. It is generally understood that symptoms of an IgE-mediated allergy manifest within 2 hours of consumption of the culpable food. Classical atopic symptoms include; urticaria, eczema, respiratory and nasal symptoms, and gastrointestinal distress. In the gut specifically, mast cell degranulation and mediator release promotes muscle contraction, stimulates pain fibers, increases mucus production, recruits inflammatory cells, and increases permeability to macromolecules, the latter of which may perpetuate a vicious cycle of food antigen exposure and symptoms. (3) Specific IgE has a half-life of only 1-2 days in circulation, however, exhibits residual activity on mast cells of about 2 weeks with late phase reactions and inflammatory changes. (4)

It is strongly argued in the scientific literature that allergic reactions may occur independent of antigen-specific IgE. High affinity receptors for IgG (FcgammaRI), on human mast cells and basophils, are activated in immediate hypersensitivity reactions, following receptor aggregation through IgG binding. IgG-mediated immediate hypersensitivity results in degranulation, with the release of histamine and arachidonic acid metabolites. (5) Okayama et al. have demonstrated that the mediator profile through activation of FcgammaRI receptors on human mast cells, is qualitatively indistinguishable from responses stimulated through FcepsilonRI, the high affinity receptor for IgE. (6) in addition, FcgammaRI receptor expression on mast cells is up regulated by IFN-gamma, allowing for recruitment of mast cells through IgG-dependent mechanisms into the IFN-gamma-rich inflammatory locus. (7-9) IgG-mediated immediate hyper-sensitivity, also known as IgG-mediated anaphylaxis, is not a new concept in allergy research. In conventional circles, anaphylaxis denotes an immediate hyper-sensitivity reaction to an allergen, exclusively mediated by IgE antibodies. Hence, the foundation of the skin-scratch testing method, which detects IgE-induced histamine release through a wheal-and-flare response from antigen provocation, and IgE RAST quantification. However, as early as the 1970’s, Parish demonstrated the presence of anaphylactic IgG antibodies in human sera. (10) Halpern et al. later suggested that this IgG anaphylactic antibody is indeed a subtype of IgG4. Further studies from Bryant et al. and Pepys have shown that IgG anaphylactic antibody activity could not be removed through precipitation with anti-IgE but only by precipitation with anti-IgG, clearly indicating a novel mechanism for mast cell recruitment into inflammation. (11,12) However, the potential for IgG4 to inhibit, or block IgE-mediated anaphylaxis is a clearly established theme in this line of research, and some authors argue a correlation between increased IgE levels and IgG4 in atopic patients, where IgG4 is thought to hamper antigen binding to cell-bound IgE which would otherwise promote a much stronger allergic reaction. Moreover, the basic principle behind allergen immunotherapy (IT), is oral or intradermal administration of the allergen to induce the development of a systemic immune response, including the production of systemic blocking antibodies. In an update on immunotherapy, “Immunotherapy update: mechanisms of action,” Greenberger concludes that the reduction of allergic symptoms, specifically of allergic rhinitis and asthma, reflect changes in the cytokine and immunoglobulin profile from intradermal allergen provocation. Most notably, intradermal grass injection resulted in a profound increase in antiallergen IgG (2-10 fold), IgG4 (10-100 fold), a decline in antiallergen IgE antibodies, reduced numbers of nasal or bronchial mast cells and eosinophils, down-regulation of T-helper 2-lymphocytes and IL-4, and a lack of increase in interferon gamma. (13) This study clearly establishes IgG4 as a blocking antibody. Furthermore, in a study involving 42 children with malabsorption disorders, those demonstrating high levels of IgG antibodies to ovalbumin (Anti-OA) showed significantly lower serum concentrations of OA at both 2 and 8 hours after oral OA administration, compared to children with lower anti-OA levels. The researchers conclude that the high levels of IgG antibodies to ovalbumin demonstrate blocking capacity in the circulation. Such antibodies in the intestinal secretions and in the gut wall would limit the quantity of antigen that can penetrate the mucosa and enter circulation. (14) However, other studies show elevated IgG4 in symptomatic atopic patients without a concomitant rise in IgE levels. (15-17)

Supporting evidence from Yoshida et al. demonstrate that IgG4 is not only elevated in milk allergic children, for example, but diagnostic of milk allergy in atopic children independent of IgE. (18) In another study, milk-specific IgG4 in particular, IgG4 to casein, has been shown to be diagnostic of milk allergy causing eczema in adults. (19) In an elegant study by Eysink et al. atopy could be correctly classified in 75.4% of young children studied with or without eczema, through identification of high levels of IgG to certain foods. In particular, high levels of IgG antibodies to egg, milk, orange, and a mixture of wheat and rice, were identified in atopic children compared to nonatopic children. Further, this elevation served as a positive predictor of increased IgE antibodies to inhalant allergens, namely cat, dog, and house dust mite. The investigators of this study conclude that the association drawn from these results may clearly identify children with an increased risk of developing future allergic disease. (20)

Other reports demonstrating the importance of IgG antibodies in food allergies include IgG-mediated allergy to casein and other milk proteins, which has been implicated in the development and progression of infantile autism. (21) Furthermore, one study involving rheumatoid arthritis, showed a decrease in gluten-specific IgG serum levels which correlated with an improvement in the symptoms of this disease in 40% of subjects placed on a gluten-free diet, compared to a 4% improvement in a control group, over a one-year period. (22)

The evidence from the above research suggests that IgG4 antibodies may act as sensitizing as well as blocking antibodies. This dual role of IgG4, anaphylactic or blocking antibody, lends weight to defining IgG4 subtypes 4a and 4b, as described by Halpern and Scott in their review, “Non-IgE mediated mechanisms in food allergy,” whereby exposure to an allergen may lead to the production of the anaphylactic or nonanaphylactic/blocking subtype, which may depend on genetic predisposition and environmental factors. (23) It is interesting to note that there is some structural homology between IgG4a, IgG1 and IgG3 immunoglobulins, and between IgG4b and IgG2. (24) IgG subclass antibodies and their role in the pathogenesis of food allergic disease deserves considerable attention. Chronicity of antigen exposure, a hyperactive mucosal immune system and/or an increased permeability to macromolecules, are factors to consider influential in IgG4 subclass expression and progression of disease.

Sometimes the best of intentions can lead to disastrous results. A recent report emphasizes just how dangerous health food milk alternatives can be for young children.

The first case was a 22 month old who had been breast-fed until 13 months old. Due to his history of chronic eczema and what the parents believed was a milk intolerance, once he was weaned from the breast he was started on “rice milk.” This product was very low in protein. He took in few solids.

When admitted to the hospital, he was suffering from kwashiorkor — severe protein deficiency malnutrition. It’s the type of malnutrition often seen in starving African children. They have generalized swelling, a large abdomen, thin and sparse hair, and skin lesions.

The child was hospitalized and treated with supplements and feeding. One year later the child was fine and developing normally on a regular diet which included milk.

The second baby was healthy until weaned from breast milk at age 10 months. He was started on a soy health food beverage which wasn’t fortified with vitamin D or calcium. He was admitted to the hospital when 17 months old due to weakness and cessation of growth. He had actually regressed in his ability to crawl and roll over.

He was found to have rickets. He was treated with vitamin D and calcium along with a better diet. He improved remarkably and regained his lost growth and strength.

If you thought food allergy problems were mostly about peanuts and children, it’s time to think again. New research shows that, while the incidence of peanut allergies in children is increasing, allergies to seafood are actually twice as common. And, it’s adults, particularly women, who are more at risk.

Food allergies can be serious. For some people, tasting or even touching a certain food can trigger a severe and potentially life-threatening reaction, called anaphylaxis.

If you or your child has a history of allergic reactions, being prepared is key. It can be difficult to avoid certain foods, especially outside the home. Reactions can escalate very quickly–in as little as 1-2 minutes. That’s why carrying an EpiPen at all times can be a life-saver. EpiPen is an auto-injector that administers epinephrine, the only treatment that can halt the symptoms and give you time to get to necessary emergency care. Ask your doctor if EpiPen is right for you.

Every time you take a bite, you are doing something to burn fat and build muscle, or burn muscle and build fat. It may sound melodramatic, but it’s true, so significant is the impact of nutrition on your physique and overall health. If you learn how to eat right and defend yourself from nutritional saboteurs, you can double the benefits of your training, crafting that body you want in half the time. However, you may be unaware of some lesser-known but vital nutrition precepts.

YOU NEED MORE THAN PROTEIN TO PUT ON MUSCLE

There’s no getting away from it. Even if you care only about your biceps–and spare no thoughts to such trivialities as health and longevity–vegetables are still an absolute necessity, for several reasons.

“Vegetables provide carbohydrates, which not only give you energy but when combined with water provide a fullness to your muscles,” says Jim Warren, president and chief executive officer of the supplement company TeamPro2. Warren has trained hundreds of athletes, from bodybuilders to pro football players to triathletes. “And vegetable carbs take longer to convert to sugar than do starchy carbs [e.g., pasta and rice]. This allows a greater amount of fats to bind with fiber and be transported out of your system, rather than being stored.”

Fiber isn’t just for your grandparents; it’s crucial for anyone looking to make gains in the gym. “The fiber in vegetables helps keep food moving through your digestive tract, eliminating toxins from your system and allowing you to recover more quickly from your workouts,” Warren says. “Better recovery leads to more muscle growth. You can get fiber from other sources, like oatmeal and brown rice, but vegetables are both low in calories and high in fiber.”

If the energy and fiber don’t convince you to put more produce on your plate, try this: Vegetables are a rich source of vitamins, minerals and phytochemicals, which give plants their colors, flavors and aromas and act as antioxidants, helping to reduce your risk of cancer and heart disease. Warren recommends eating plenty of cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, turnips and kale, which are high in antioxidants.

For you vegephobes, try to eat a variety of fruits every day, which are higher in sugar but are still a good way to get nutrients and fiber. Also, vegetable juice, while not as good a source of fiber as vegetables, is another alternative. Because your body isn’t accustomed to the equivalent of eight to 10 vegetables (or fruits) at a time, drink vegetable juice, as well as fruit juice, in moderation (the ones with pulp are better), and dilute slightly with water. Although not as good as a natural source, a fiber supplement and a multipack of vitamins and minerals can also be taken to supplement the nutrients lacking from your diet.

DRINKING BEER WILL NOT MAKE YOU FAT

Okay, we lied. Drinking a beer now and then will not make you fat, but swilling a six-pack nightly will qualify you for work as Marlon Brando’s stunt double.

Let’s do the math: On average, a 12-ounce beer contains between 150 and 200 calories. Even if you’re knocking back only two a night, that’s approximately 4,400 calories per month. It takes 3,500 calories to make a pound of fat, so it’s easy to see how those seemingly harmless hops can add girth to your midsection. Still, fingering beer as the lone culprit is a mistake.

“Having a beer might not be a problem, but are you going to eat a salad or vegetables with beer?” asks Julie Feldman, M.P.H., C.P.T., R.D., and owner of Creative Nutrition & Wellness. “Or are you going to eat pretzels, chips, nuts and other salty things? These are the things that usually go along with beer and add a ton of carbs, sugar, and fat calories. And that all goes straight to storage in your fat cells.”

Alongside white bread, sugar and candy, beer belongs in the “empty calorie” category. Meaning you’re consuming calories, but ones that don’t supply any essential vitamins or minerals. Sure, beer contains carbs, which, most of the time, can give your energy levels a boost. But it’s highly unlikely–not to mention highly inadvisable–that you’re going to hit the treadmill after popping a few drinks. It’s also possible that downing a couple of 12-ouncers a night can deprive your body of other necessary nutrients.

“Alcohol has a certain way of curbing someone’s appetite,” Feldman says. “If you’re drinking a couple of beers, that’s probably going to end up replacing nutrient-dense foods and minerals that your muscles need in order to recover, and it could lead to a higher lactic acid buildup and more muscle soreness the next day.”

Don’t forget to knock back a glass of water for each beer you drink, since alcohol can dehydrate you. Overall, though, beer isn’t such a bad thing, providing you drink in moderation.

“If someone’s content with their body weight and they’re just working out for general health and wellness, and they want to have a couple of beers every now and then, it’s not really a problem,” Feldman says. “Just think about the beer as taking the place of your starch at that meal, especially at night.”

PORK IS NO LONGER THE ENEMY

Too many people think meat, and its presumed saturated-fat content, is the enemy of a fit body. One meat in particular that has been vilified over the rest is pork. While sausage, bacon and fried pork chops are to be avoided like a doctor with thick fingers, pork doesn’t have to be written off altogether.

Through advances in breeding techniques, farmers have developed a product so lean its fat content is close to that of a skinless chicken breast. According to the National Pork Board, some cuts of pork have 31 percent less fat than they had just 20 years ago, and are loaded with essential protein, iron, B vitamins and minerals.

The tenderloin is the leanest cut of pork, with only four grams of fat per three ounces; by comparison, a skinless chicken breast has three grams of fat per three ounces. If you’ve grown tired of chicken, you can easily afford the extra nine calories of a pork tenderloin. What it costs you in fat it will make up for in change of pace–and you can burn the excess off walking two flights of stairs. Just make sure you cook the meat in a healthful fashion, such as grilling, broiling or stir-frying.

CALORIES
BEER           (PER 12 OZ.)

Amstel Light        95
Tecate             110
Coors              132
Budweiser          144
MGD                147
Heineken           152
Guinness           192
PORK IS BACK

CUT                            CALORIES   FAT

3-oz. tenderloin                  139      4g
3-oz. boneless loin roast         165      6g
3-oz. boneless sirloin chops      164      6g
3-oz. boneless loin chops         173      7g
3-oz. boneless ham (extra lean)   123      5g
2-oz. Canadian-style bacon         86      4g