"Nestled on 400 acres in the heart of California's wine country, Safari West is home for over 400 exotic mammals and birds. Not a zoo, not a drive-through park, it's a wildlife preserve where the whole family can experience some of nature's most beautiful animals in a natural habitat. Established by Peter Lang in 1979, Safari West gained membership in the American Zoo and Aquarium Association, one of only six private facilities in North America to belong to that prestigious organization. The ongoing mission of Safari West is wildlife preservation through breeding, education, research and public interaction." This quote is from their website, 10 2007.

I took the pictures on your right during a stay at Safari West at the end of September, 2007. It was a most memorable experience, probably one of my favorites in all my life, that I recommend to anyone who wants to see these wonderful creatures in a realistically recreated environment that represents their natural habitat.

This wildlife preserve is most professionally run and organized by people who truly know and care for these majestic animals in order for us, the general public, to enjoy and appreciate nature the way it was intended to be.

Click the yellow link for a scan of the published article in English & Chinese,
Compass Magazine, Taiwan, September 2007:

Nutrition & Prevention: Soda's Hidden Hazards

Soda’s Hidden Hazards

by Daniel C. Luthi, Nutrition Educator & Chinese Herbalist

Besides insane amounts of sugar, cancer-causing additives, and bone-demolishing chemicals, what’s in a soda? Absolutely nothing else! But these three main components pose enormous health hazards.

First, there is the huge amount of sugar in these drinks, up to 10 teaspoons (100% of recommended daily intake of sugar) per 12-ounce can or bottle, which leads to obesity, diabetes, tooth decay and many other related illnesses.

Second, diet soft drinks contain saccharin and/or aspartame, both of which have demonstrated, in numerous studies, an increased risk for various cancers, even at 1-2 bottles per day. Saccharin is believed to have a cancer-causing effect on the bladder as well as on female reproductive organs. Aspartame has been implicated to cause headaches, brain tumors and brain lesions. These studies have not been conclusive but they surely advocate the consumption of both of these sweeteners sparingly.

The third factor, and my main concern about soda, is its lack of nutrients and its chemical profile. It contains high levels of sodium, phosphoric acid and virtually no calcium. When excessive sodium and phosphoric acid is excreted it pulls calcium from the bones causing poor bone mineralization in children and osteoporosis (low bone mass and structural deterioration of bone tissue leading to fractures) in adults. Frequent exposure to this phosphoric acid also softens tooth enamel leading to an increased risk for tooth decay and cavities.

As today’s lifestyle comprises already multiple risk factors for osteoporosis such as smoking, excessive alcohol, low calcium intake, Vitamin D deficiency, and menopause as well as an inactive lifestyle and just getting older, the last thing we need is one more added risk factor.

That said, an occasional soda can be a very satisfying and delightfully thirst-quenching experience and as such presents about as much of a danger to your health as your occasional doughnut or fried chicken, and possibly less than a scooter ride to your nearby seven-eleven. The health hazard lies in the 2 or more cans of soda a day, diet or regular, ingested over many years. The long-term, combined effect of high phosphoric acid, high sugar/artificial sweetener, and low calcium levels in the blood is what we should avoid.

The most affected by all these toxins are children. Imagine what high sugar, phosphoric acid, and caffeine levels can do to their weight, brains, teeth, bones, skin, attention span, learning abilities, and sleep patterns! So, parents please remember, soft drinks should not be included in the diet of children under the age of 11, except as an occasional treat!

Meat, poultry, eggs and dairy: Due to the poor quality food (grains instead of grass or critters), the extremely crowded spaces (diseases spread easily and quickly), and the utter lack of exercise for conventionally raised animals (confined, day and night), their meat is much less nutritious and exceedingly fatty. It contains antibiotics to fight infectious diseases as well as steroid hormones to accelerate growth and increase milk/egg production. All of those toxic residues, including the pesticides, herbicides, fungicides, and fertilizers in their feed, will be passed on to us via their meat, eggs, and milk. Needless to say, this exposure, especially if it is often and over many years, can have a damaging impact on our organs, our reproductive system and our immune system, and therefore our health, longevity and quality of life.

Vegetables, fruits, seeds and nuts: Again, conventionally grown, meaning not organically grown, plants will contain pesticides, herbicides, fungicides, and fertilizers in considerably large quantities. Add to this the emerging evidence of higher levels of nutrients such as vitamins and minerals, and especially antioxidants, in organically grown produce, and it seems we have confirmed my answer to the questions at the top of this article.

On a final note, do you prefer eating meat, eggs or dairy products from an animal that has been caged in horrendous conditions its entire life, or would you prefer eating animal products that come from once grazing, pecking, playing, strolling under the sun, and possibly even necking animals? As the old saying goes, “A Healthy Spirit In A Healthy Body”, and therefore, at least in my book, a healthy and happy chicken equals healthy and happy wings and eggs, right?

In this column, I’d like to elaborate a bit more on the trans fatty acids, or trans fats, that I mentioned in Balancing Act III. Their inclusion on labels is now mandatory in the U.S.A. and Canada, and they are being banned in several major cities across America, including New York and its 20’000 restaurants. Taiwan will introduce legislation for trans fat labeling by mid-2007.

These trans fats, found in hydrogenated vegetable oils and margarines, increase the chance of developing heart disease as well as raising overall and bad cholesterol (LDL) while lowering good cholesterol (HDL). Research by the Harvard School of Public Health and other facilities show that they increase the risk for diabetes, breast and prostate cancer, interfere with cerebral cortex function (lowered intelligence) and vision in children, and that they double the risk of heart attacks.

Some of you may say that you don’t eat out that often and that you don’t use these kinds of oils and margarines at home. The problem is that these trans fats are found in an extremely broad range of commercial products such as instant noodles, cookies, cakes, potato chips, shrimp crackers, ice cream, milk powder, French fries, onion rings, salad dressings, and virtually all fast foods. How many of these products do you or your children eat every day?

So, what can we do? Try to avoid eating processed and fast food as listed above, start looking at the labels when shopping, avoid products that list hydrogenated or partially hydrogenated vegetable oils, and/or vegetable shortenings, and start putting suggestions in those boxes found at your local supermarkets and restaurants, demanding healthier choices. The world is full of products that avoid these dangerous additives; we just need to learn where to look and how to ask for them. Can you avoid trans fats entirely? Probably not, but you can certainly reduce their intake. And maybe it’s time to start making your own salad dressing with delicious and health-promoting extra virgin olive oil!

The third article of a 5-part series that I wrote and had published in Compass Magazine, Taiwan, February 2007.
For a scan from the magazine in Chinese and English click here:

Balancing Act III / Compass Magazine / February 2007

Go on a low-fat diet to loose weight and become healthier? Forget it!! That myth has been cleared up for a while now. Unfortunately, you haven’t been filled in, have you? Well, here is the short version.

As we learned in part two of this series, fat needs to be part of your diet and it should be in proportion to carbohydrates and protein. What I’d like to stress today is the importance of the quality of the consumed fats.

Let’s start with the good fats such as olive oil, fish oil, sunflower oil, grape seed oil, and most nut and seed oils. They are either mono- or polyunsaturated and are good for us because they lower LDL, the bad cholesterol and increase HDL, the good cholesterol. These oils should constitute the bulk of our fat intake as they contain essential nutrients. Of course, they should be of high quality (organic would be nice), unprocessed, and stored cool in proper containers without light and oxygen.

Then there are the saturated fats with include meat, seafood, eggs, whole milk, butter, cheese, ice cream, and others. These fats also have healthful properties, especially if they come from clean sources such as free-range chickens; grazing, hormone-free cows, and pollution-inspected seafood but they must be consumed in moderation.

Lastly, and dangerously lurking everywhere, are the trans fats. They are found in hydrogenated vegetable oils and margarines and they are nasty! These fats are artificial - their chemical structure has been changed - and they are toxic with no beneficial nutrients. Unfortunately, they are found in lots of foods such as instant noodles, cookies, cakes, potato chips, ice cream, milk powder, French fries, onion rings, salad dressings, and virtually all fast foods. You can’t avoid them, but you can and must reduce their intake!

In summary, eat more of the good fats, less of the saturated fats, and try to avoid the trans fats! That’s all, and it really isn’t that hard, is it?

The next step on your quest to lose some weight is to learn to balance carbohydrates, proteins and fats in each meal. Ideally, each and every meal should consist of carbohydrates (preferably non-starchy vegetables and fruits), proteins (preferably organic/free-range meats, poultry or fish, soy products, nuts and seeds), and fats (preferably fish, olive, nut and seed oils).

The reason we don’t want to eat carbohydrates alone, especially pasta, white rice, breads, etc., is that they cause a drastic increase in blood sugar which is quickly followed by a massive dose of insulin being released to help lower the high blood sugar level. As blood sugar levels drop – due to all this insulin – the brain starts starving for glucose, its main energy source, and we feel sleepy and sluggish, just like we often do after a plate of pasta for lunch.

This in turn triggers the brain to send out “the search for food” signal and we react by snacking on sweets during the mid-afternoon hours which, of course, increases insulin production. This cycle goes on and on. Worst of all, high insulin levels will convert the excess glucose (from carbohydrates) into fatty tissue.

By reducing the amount of pasta in the above meal, and by adding more vegetables, some protein and good fats to it, we can reduce these insulin and blood sugar highs and lows. This step facilitates balanced nutrition, reduced conversion to fatty tissue, and diminished need for unhealthy snacking, and it therefore is the cornerstone for successful weight loss. Furthermore, long-term exposure to insulin and blood sugar spikes can lead to a compromised immune system, diabetes, heart disease, and various cancers.

In summary, cut down on your pastas and breads, load up on your veggies, add a little protein, dribble on some olive oil, squeeze in a tad of exercise, and you are one step closer to a slimmer you!

The question “How do I lose weight?” is an interesting one. Is it better to eat all carbohydrates, or may a diet consisting entirely of protein be the answer?

Researchers who wanted to get a clearer understanding of our dietary needs have taken a look at what our ancestors ate back in the old days. Dr. Weston Price went to stay with several “primitive” societies in the 1930s to observe their food sources and eating habits.

What he found is that when these isolated people ate their local, non-processed foods, they had fewer diseases, no dietary-related obesity, and splendid overall health. In contrast, people in the cities where their diet included large amounts of white flour, canned foods, processed vegetable oils, and sugar, had declining health, and they gained weight.

So, the first step to losing some weight and feeling better is to clean up your diet. This simply means to try to eat closer to the source; the original state of what you want to eat. Processing, which includes bleaching, freezing, drying, canning, pasteurizing, irradiating, and also over-cooking, reduces or destroys many nutrients.

The good news is that this doesn’t mean you can’t eat that occasional pizza, burger, cookie, chip or Frappuccino. The idea is to achieve some kind of a balance between the real foods such as fruits, veggies, fish, chicken, beef, pork, and many others, and the processed foods. Also, keep in mind that meats and eggs were part of our ancestors’ diet and that our digestive system is designed to handle them, as long as you don’t eat them in large amounts.

In short, to master step one, just eat a little more of what you know is good for you, and eat a little less of what you know is bad for you, and remember: It took you years to gain that weight, and it will take months to lose it.

Asians eat so much healthier than Westerners, right? Well, that previously correct statement surely has lost its validity here in Taiwan. With the increasing popularity of fast foods, fried foods, instant noodles, and sweets, we are now facing an enormous threat: It is estimated that close to a million people in Taiwan (190 million worldwide) have Diabetes Mellitus Type II also known as Non-Insulin-Dependent Diabetes Mellitus (NIDDM), and around 350’000 people don’t know they have it!

Causes of NIDDM

Even though genetic factors increase susceptibility to NIDDM, diet and lifestyle factors must be present to trigger it. The most important factor is what is known as SAD or Standard American Diet which is rich in refined carbohydrates, fat and animal products, and very low in dietary fiber. Refined carbohydrates are the primary component of white rice, white bread, noodles, cakes, chips, cookies, crackers, and sweets.

These refined carbohydrates, bad fats, and animal products can cause inadequate insulin production by the pancreas or resistance to insulin by the body’s cells. This condition will lead to high levels of sugar in the bloodstream and not enough sugar entering the cells which significantly increases the risk of heart disease, stroke, kidney disease, loss of vision, decreased blood circulation as well as impotence in men.

Obesity is another contributing factor to NIDDM, and therefore weight loss, in particular fat loss, in conjunction with a healthful diet improves all aspects of diabetes and may result in curing NIDDM.

Treatment of NIDDM

The dietary changes preventing or treating NIDDM are complex and require a new way of looking at food. Weight loss and regular exercise should be part of any treatment plan.

Protein

Every meal should include some protein such as beans, nuts, seeds, meat, poultry, and fish. Whenever possible animal protein should be hormone-free, antibiotic-free, range–fed meat, poultry and eggs, and at least three times a week should include deep-sea, cold-water fish such as salmon, halibut, mackerel, and herring.

Fats

Moderate consumption of good fats are essential for good health and they include butter and pure olive oil for cooking as well as flaxseed oil and extra virgin olive oil for salads, dips, and cold sauces. Fats found in nuts and seeds are good fats especially if they are organically grown and properly stored.

Reduce consumption of animal fats and avoid hydrogenated vegetable oils found in instant noodles, cookies, cakes, potato chips, ice cream, milk powder, French fries, onion rings, salad dressings, and virtually all fast foods.

Non-starchy vegetables

These vegetables provide vitamins, minerals and fiber and are therefore essential for a healthy, functional digestive system. Non-starchy vegetables have a low Glycemic Index (slower and more even absorption into the blood) and can be consumed as desired. They should include bell peppers, broccoli, cabbage, raw carrots, garlic, green beans, all dark-green leafy vegetables, mushrooms, onions, tomatoes, and others.

Starchy vegetables

Starchy vegetables have a high Glycemic Index and are therefore absorbed more rapidly into the blood. If NIDDM has been diagnosed or is suspected, starchy vegetables (cooked carrots, corn, potatoes and yams), legumes (beans, peas, and lentils), fresh fruits and whole grains should always be consumed together with protein and good fats to avoid a rapid increase in blood sugar.

Nutritional Supplements

The general consensus among leading nutritionists is that in addition to a health-promoting diet everyone should daily take a high-potency, high-quality multi-vitamin/mineral. These supplements should be derived from natural sources and should include blood sugar regulating nutrients such as chromium, vitamin C, inositol hexaniacinate (a safe form of niacin), biotin, B6, B12, vitamin E, magnesium, manganese, zinc, carnitine as well as Omega-3 and Omega-6 essential fatty acids (EFAs).

Consult with your nutritionist for dosages and with your physician for interactions with current medications.