Hello Friends! Are you enjoying the summer weather? These days I am reminded of the reason air conditioning was invented! Last issue I said that I would give you the nutritional facts on some of the fare from our most popular fast-food chains. This list is huge, so I will mention a few here (see below) and will add additional selections in future issues. For complete nutritional information, go to the Web site for that particular chain's nutrition facts. I also received some interesting questions that I will share with you now. So here we go...

Healthy Eating Tips
If you can't live without mayo, ask for fat-free or low-calorie. To cut fat calories, ask for no cheese. Special sauces sound nice, but many of them are just sugar, which converts to fat in the body. I find that Burger King tends to drown their burgers in sauces, so ask for light or no sauce. Ask for mustard instead. If you have to order fries, order the smaller size and then just eat a few.

I've been reading a lot about this so-called "friendly fat." What is it and is it really good for me?

This subject is ever-evolving and always comes up regarding whether a hamburger is good for the diet, or whether or not a cheeseburger is any better or worse than a hamburger. It has to do with conjugated linoleic acid, or CLA, a fatty acid that occurs naturally in cooked meat and milk products. (It doesn't mean fat-laden beef and cheese has suddenly become a form of health food.) Ben Kallen talks about this very subject in his article "friendly fat" in the February 2000 issue of Men's Fitness. He states that "to get a health-promoting dose of CLA from food alone, you'd have to slam down enough burgers to give Mayor McCheese a heart attack." Okay, so he's not a comedian, but at least he tried! He further says that "what you should know is that synthetic CLA is now emerging as a supplement (minus the saturated-fat content of a cheeseburger) and that it may improve your health, your body composition and your workouts."

What is CLA? Well, it occurs in milk and beef fat after being converted in a cow's digestive system from linoleic acid, an omega-6 fatty acid that's considered unhealthy in large amounts. We humans get CLA through our diet, and researchers believe that our consumption has gone down in recent years for mainly two reasons: first, because we have reduced the amount of animal fats in our diets, and second, because numerous beef and dairy cows are no longer being fed linoleic-acid rich grass.

A study at the University of Wisconsin found that mice and rats given CLA were less likely to develop many kinds of cancer, and had substantially less body fat, greater lean body mass and a faster metabolism than other animals. When translating these animal results to humans, the results haven't been so positive. "One reason may be that the recommended dosage of three grams per day is too low," states Lonnie Lowery, a Kent State Ph.D. candidate who is researching CLA. When translating their data to humans, researchers mostly compare body weight, whereas it might be more useful to multiply the amount of food a rat eats versus the amount of food a human athlete eats. Lowery states that "when you do that, the equivalent human dose of CLA comes out to something much higher (up to 40 or more grams per day.)"

An important fact that the University of Wisconsin's Food Research Institute uncovered was that CLA seems to affect the immune system, and it also appears to reduce the incidence of cancer and to slow atherosclerosis. In animal studies, cholesterol levels went down, immune function improved, and so did the level of atherosclerosis. Kallen also recommends taking 3 grams a day to see if you notice any improvements in your workouts or energy level. If not, try taking a little more. No toxic effects have been found at normal dosages. He also says not to overdose on fatty meats in an attempt to get CLA in your diet. "The artery-clogging saturated fat cancels out any health benefits the small amounts of natural CLA might give you." I would suggest taking an Omega 3-6-9 supplement (there are many available) that meets your nutritional and financial requirements.

Well, that's all for now. Next time I will continue our romp down Nutrition Facts Lane with some of the other fast-food eateries. Keep sending those e-mail messages and Supplement Survey Forms (note address change -- see my August 2001 article). Until then, stay healthy, eat healthy, and stay connected!

Cary Alexander, MA is a Nutritional/Fitness Consultant with over 13 years experience in the HIV/AIDS community. He has gladly volunteered his services to our organization since 1999. His article is in no way meant to be a cure, diagnosis, prognosis or treatment for HIV/AIDS or any other medical condition, but is purely for informational and educational purposes. You should always consult with your doctor or healthcare provider before modifying your diet or food intake. He can be reached via e-mail at: caryalx@surfbest.net, or by office: 310.289.2551 or leave a message at Being Alive.

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