Are wine, beer, cheese, spinach, tomatoes, peppers, tea and coffee good or bad for you?

Controversy surrounds many of these foods, but what's the truth?  Even the "beloved" spinach, tomatoes, and tea can have some problems, so let's explore...

by Mike Geary - Certified Nutrition Specialist
Author of best-sellers:  The Fat Burning Kitchen & The Top 101 Foods that FIGHT Aging

One thing I’ve come to the conclusion about over my decades of studying nutrition is that even if something is “good for you” still might not mean it’s best to eat a bushel of it every single day.
In today's article, we'll even look at a few "darlings" of the nutrition world such as spinach, tomatoes, and tea, and why too much of these can even be bad in some cases.  And we'll also look at things you're told by the media are "bad for you" such as beer, coffee, cheese and butter, and why these can actually be good in many cases.

Let's start with "toxins"...
It seems that even some substances labeled as “toxins” by scientists can sometimes be good for you in small doses.  Alcohol is one example.  It’s considered a toxin (intoxicated) by any scientist, yet for some reason, study after study shows that light to moderate drinkers live significantly longer than both non-drinkers or heavy drinkers.  It's an interesting fact isn't it... that just small amounts of something considered a "toxin" could help you live longer than if you didn't drink any of it at all, but too much of it will kill you.
There are confounding variables though that are hard to decipher in mixed group research or surveys of people's drinking habits… for one, it's rarely studied as to whether hard liquor drinkers would actually fare as well as somebody that ONLY drank wine or beer, each of which have their own unique antioxidants that are usually missing in hard alcohol.  So is the increase in life span of light to moderate drinkers due to the antioxidants in wine and beer as opposed to the alcohol itself?  Or is it a synergistic effect of both?
One study I read about recently showed that 1-2 glasses of red wine per day significantly increased good bacteria in the gut and decreased bad bacteria (in addition to benefits to blood pressure, triglycerides, LDL, and C-reactive protein), yet for some reason, hard liquor (gin was tested) didn’t have any of the same benefits.  It was concluded that it's most likely the polyphenols and resveratrol in wine that helps the good gut probiotics flourish and possibly also improves the blood chemistry too.  And as you know, good belly bugs have immense benefits to your digestive system and your immune system.
Personally, I’ve grown quite fond recently with having one glass of red wine with dinner about 5-6 nights per week now.  I look forward to that glass of wine each night, sometimes with a good aged cheese out on the deck watching the sunset before dinner.  Occasionally I have 2 glasses if I feel like it.  But I know if I had 7 or 8 glasses, it’s more toxic than beneficial.  We've been able to find some good organic wines at the local wine shop for only about $12 a bottle... not too shabby!
Now in regards to the light or moderate drinkers living longer than non-drinkers or heavy drinkers, I certainly realize this doesn't mean that you HAVE to drink in order to live to 100.  I know, I know... your Great Aunt Helen lived to 102 and never drank a sip of alcohol right?  Well, I'm sure there are also examples of someone you know that smoked their whole life and lived to 100 too.  The point is that these are just general stats on the population as a whole (smokers die younger, light drinkers live longer, etc), and every individual has thousands of different factors (nutritional, lifestyle, social, stress, etc) that combine together to determine how long they'll live.

Beer?
In my 20's and early 30's, my buddies and I used to drink a lot of "light" beers on weekends when we were hanging out together.  Nowadays, I don't drink much beer at all anymore, but when I do choose to enjoy a beer maybe once a week, I always choose a quality dark beer.
A good dark beer is known to have a decent quantity of unique antioxidants and B vitamins that are at much lower quantities in light beer, if they're present at all in some brands.  On the other hand, too much beer contains too much estrogenic compounds from the hops which have their own health consequences if overcomsumed, for both men and women…
Once again, moderation seems to be best.  A couple beers a week probably has benefits, but a six-pack or more a night might put you in an early grave.
What about possible detriments of beer since it was brewed using barley and/or wheat as the base?  After all, most Paleo eating plans try to avoid grains because of some of the problematic components of many grains...
Well, while it's true that I personally try to avoid most grains because of some of the digestive-system harming antinutrients and gluten (which also affects immune system and lots more), this is less of an issue with beer because it's been fermented.  Any time you ferment something, the microbes involved in the fermentation effectively render many of the toxins more neutral and easier to digest.
This is why fermented soy can actually be somewhat healthy, while unfermented soy is terrible for you.  This is also why sourdough bread (since it's been fermented) is less harmful to you than regular whole wheat bread, and the gluten is actually more digestible in fermented sourdough bread (more on that another day).  This is also why fermented dairy such as kefir and yogurt are the most digestible forms of dairy, and much more favorable compared to plain milk.

Cheese?
Speaking of fermented foods and also the confusing topic for most people of dairy, let's talk CHEESE...
Many old-school nutritionists, dieticians, and news reporters that don't understand true nutritional biochemistry always talk about the FAT in cheese.  They say stuff like "cheese is fattening" or "always choose low-fat or fat-free cheese".  If you read my article here, you'll see why the fat in grass-fed cheese can help you to burn fat and even prevent heart disease.  I know that may sound crazy, but you can't ignore the fact that the fat in grass-fed dairy contains powerful nutrients such as vitamin K2, which has been shown to prevent arterial calcification, as well as the healthy fat, CLA, which is shown to help burn fat, build muscle, and fight cancer.
Aside from the fat portion of cheese, which we know may actually be the healthiest part of any grass-fed cheese, what about the digestibility of cheese, and components like the casein?  Well, it's true that certain people may have difficulty digesting the casein (or lactose) in some dairy products.  But keep in mind that fermented dairy products like kefir, yogurt, and aged cheeses are generally the easiest to digest since they've already been "pre-digested" by microbes in the fermentation process.  So the majority of people do not have issues with digesting fermented forms of dairy.  And kefir is 99% lactose-free in most good brands because the microbes consume and digest the lactose in the fermentation process.
When it comes to cheese though, the KEY to digestibility is that it's a good quality AGED cheese... A true aged cheese that's gone through multiple stages of fermentation from various forms of microbes will always be the easiest to digest due to the pre-digestion already performed by many of the microbes, as each stage in the aging process will help break down the dairy components into more digestible forms.  For example, if you like cheddar cheese, one of the best options that's also easy to find at most stores is Kerrygold Irish... each type has been aged for different amounts of time, and all of their cheeses are from grass-fed cows.  I've found several European aged cheeses such as Midnight Moon and Ewephoria (aged goat and sheep cheeses) which I'm in LOVE with!
Whatever you do, steer clear of cheap processed cheeses like American cheese, salty cheese spreads, cheese "loaf", etc as these are generally not healthy.

What could possibly be wrong with Spinach?
Everybody knows that spinach is great for us, right?  After all, spinach is loaded with antioxidants, fiber, vitamins, and minerals, all of which are wonderful for our bodies.  And of course, Popeye got his muscles from eating spinach :)
However, spinach and other dark leafy greens contain higher amounts of oxalic acid which is known to cause kidney stones or kidney damage if you take in too much for too long.  Most information available says that for most people, you’d have to eat very large amounts of spinach and eat it chronically to actually see negative effects, so this seems to be yet another example of moderation is probably best.
My takeaway... A small mixed greens salad each night with dinner is probably beneficial to our health, but a massive greens salad 2 or 3 times a day, every single day is probably too much and may cause problems with too much oxalic acid.

Nightshade Vegetables:
This is represented mostly by eggplant, tomatoes, potatoes, and peppers as the most common members of this family.  There are also some wild versions of nightshades that apparently are highly toxic if you ate them in the wild.  Our common agricultural nightshades are much safer, but still contain small levels of certain problematic compounds that have actually been linked to Arthritis and other inappropriate calcification type effects in certain people that are sensitive to them and over long periods of time of consuming them.
Tomotoes and peppers have the powerful antioxidant lycopene.  Eggplant skin has powerful antioxidants being studied in fighting cancer.  Potatoes are loaded with valuable minerals and are fine to eat in moderation (at the right times) for active people that workout a lot to fuel anaerobic high intensity training and muscle glycogen replenishment.  On the other hand, potatoes also contain toxins called glycoalkaloids that are not good for you if consumed too frequently.  So as you can see, although many of these plants have benefits, they can also have small amounts of toxins too that can be problematic if consumed too frequently.
Once again, maybe it’s beneficial to have tomatoes, peppers, and potatoes 2 or 3 times a week for their own unique antioxidants, vitamins and minerals, but perhaps eating them with every single meal has more detriments than benefits.
Probably another perfect example of moderation is best.  Are we seeing a pattern here yet?
Interestingly, I found out through some digging through research that a high intake of vitamin K2 from things like grass-fed butter (and grass-fed cream and cheese), organ meats, and certain fermented veggies (krauts or kimchi) can counteract any calcification effects of the toxins that are in nightshade vegetables.  This is similar to the research I dug up showing that vitamin K2 also helps prevent or reverse calcification in the arteries too!   Hmm, no wonder heart disease increased with the advent of margarine and the decrease in consumption of butter in our society...  Not only were the trans fats in margarine probably responsible for some of the damage, but also the LACK of essential vitamin K2 caused by fooling everyone into removing butter from their diet exacerbated the heart problems!
Leave it to big business and food marketing to screw up what our grandparents were doing right in the past.

Is there anything wrong with healthy Tea?
We all know that various teas including white, green, black, oolong, red, and herbal teas all have powerful and unique antioxidants that protect us from degenerative diseases like cancer and heart disease.  And we also know that some phytochemicals in teas can even cause a very slight increase in fat loss, although I think that effect is fairly small, and still requires the rest of the diet to be on point.
However, I saw a report recently that non-organic tea originating from China was found to have alarmingly high levels of dangerous pesticides in the tea (both black and green), and apparently, a lot of popular brands failed pesticide residue testing.  Cancer is a concern with chronic pesticide ingestion.
My main lesson from reading these reports was that I'm simply going to make a greater effort to always choose organic tea brands from now on, because it would be illegal to be labeled organic and still be teeming with pesticides.  Variety also seems to be key with teas as well to avoid overuse of any one type of tea.  I personally like to make a big batch of iced tea a couple times a week and I usually mix green, oolong, white, rooibos, and herbal tea bags all together into the pot to get a nice blended taste, but also a good blend of antioxidants that are unique to each type of tea.
I also like chamomile and/or mint teas at night to help relax and get more sleepy and hour or two before bedtime.  You can also read my 5 tips for insomnia in this article related to a bedtime ritual that helps you fall asleep easier and sleep more deeply.

Coffee?
For some reason, most people think that their daily cup of coffee is "bad" for them.  But if you avoid the sugar and fake creamers (use REAL cream and stevia instead!), it's actually a fairly healthy drink that's oozing with beneficial antioxidants, phenolic nutrients, chlorogenic acids, and other healthy compounds that far outweigh any small amounts of acrylamides or other negative compounds found in coffee.
Numerous studies over the years have linked coffee consumption to reduced risk of various forms of cancer.  In fact, a 2011 Harvard study showed that men who drink 1-3 cups of coffee daily reduce their risk of prostate cancer by 30%.  Other studies have linked coffee consumption to reduced risk of diabetes.
I personally LOVE having 1 cup of really good coffee per day -- with grass-fed cream of course, for that all-important vitamin K2.  By the way, Organic Valley has a great pasture-raised cream that I've found at many grocery stores.
I look forward my freshly ground (I use a Bullet to grind the beans fresh, since this tastes far superior to pre-ground coffee) organic coffee in the morning with my nut-flour based Paleo homemade blueberry muffin... I'll share my recipe for that in a newsletter soon, but my friend Kelley Herring also has an amazing low-carb Paleo blueberry muffin recipe in her Guilt-Free Desserts manual... And as you probably guessed since you know my style, I also top my Paleo blueberry muffins with some melted Kerrygold grass-fed butter.  Mmm, what a delicious start to any morning!
Once again, staying with the theme of moderation, if you drink too much coffee, you can possibly suffer the detriments of too much caffeine and the possible adrenal fatigue that can be caused by too much caffeine for long periods of time... but small amounts of daily coffee and you reap the benefits of the antioxidants that are unique to the coffee bean.  I’ve been making a big effort to choose organic coffee beans at least 90-95% of the time, since apparently coffee is one of the worst crops in terms of pesticides, fungicides, and herbicides.  And remember that pesticides can have estrogenic effects, but also carcinogenic effects, and that's why we choose organic most of the time.
I also have an article here with 3 tricks to make your coffee super healthy.
With respect to the discussion of eating things in "moderation"... Keep in mind though that I don't agree with people that say "everything in moderation" ... For example, there's ZERO reason to consume trans fats in moderation. They're just too deadly to even consume at all in my opinion, when you can choose natural healthy fats instead.  And why choose to eat high fructose corn syrup in moderation when you can use real sweeteners instead, such as honey, stevia, or maple syrup.  I'm sure you get my point.
To summarize, I think the biggest thing you can take from this article is that many foods and drinks have some negative compounds in them, and some beneficial compounds too.  If you keep good variety in your diet, and don't over-consume any particular type of food or drink, the health benefits can be amazing from many of these delicious foods and drinks.  But even some healthy foods can have their problems if over-consumed.
That's why I enjoy ONE cup of daily coffee, ONE (or occasionally two) cups of daily red wine, one or two cups of a variety of teas daily, ONE serving of a leafy greens salad each day, Nightshade vegetables like tomatoes and peppers a couple times a week, the healthiest types of aged cheeses a few times a week, and even the occasional dark beer... and I know that these are generally doing a body good... PLUS, they're just really enjoyable and a fun part of life!

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The Healthiest Cheese-Steak in the World

My recipe for:
The Healthiest Cheese-Steak in the World
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of best-selling program:  The Truth about Six Pack Abs
I've been known to come up with ways to make typical junk foods extremely healthy... If you've been reading my fitness newsletters for some time, you've seen unique recipes for healthier pizza versions, healthy burgers, my famous healthy chocolate peanut butter fudge, and many more delicious but healthy meals and recipes.
Today, I wanted to tell you about my "world's healthiest cheesesteak".
It's true... you REALLY CAN make a super-healthy cheesesteak, that's absolutely delicious!  And I'll show you how on this page.
Growing up in the Philly area, I'm sure you're aware we're known for our famous cheese-steaks. However, health and fitness have NEVER been associated with our cheesesteaks... until Gear-master healthy chef stepped in.
So here's how I make the world's healthiest cheesesteak:
First, I use Ezekial sprouted grain rolls, which are a mix of about 10 different sprouted grains with no refined flour. I'm still not a huge fan of eating too much grains in your diet, but if you're going to do it, sprouted grain bread (or rolls) is the best option.  Since Ezekial sprouted grain bread is a mix of 8-10 sprouted grains, you also get less wheat, since most people already eat way too much wheat in their diet.
If you can't find the Ezekial brand, most health food stores have several brands of sprouted grain bread (NOTE: this is NOT the same thing as "whole grain" bread... despite heavy marketing as "healthy", whole grain bread is not necessarily that healthy, but if you can't find sprouted grain bread, try to find the bread with the highest fiber content as a next best option).
Then, I use a good quality grass-fed beef and slice it thin. Grass fed beef contains larger quantities of CLA - conjugated linoleic acid, which (in it's natural form) is shown in some studies to promote fat loss and muscle building and also have a protective effect against cancer. In addition, grass fed beef contains a much better ratio of omega-3 to omega-6 fatty acids compared with typical grain-fed beef sold at most stores (which comes from factory feedlot farms notorious for unhealthy cattle and inferior nutrition in the beef compared to grass-fed beef)
What I do is to just semi-defrost a large chunk of beef in the fridge for about 10-12 hours, and that allows it to be easily sliced thin for cheese-steaks.
Then, I use a raw longhorn, colby, our gouda cheese from grass-fed cows as well. Grass-fed dairy is also a great source of beneficial fat burning CLA just like grass-fed meat.
Finally, I top it all off with some sauteed organic vidalia onions and baby portobella mushrooms, both sauteed in a little virgin coconut oil (a great source of healthy medium chain triglycerides (MCTs) and immune-boosting lauric acid) and/or a little pasture raised butter.
and voila... we now have the healthiest cheesesteak on the freakin planet! Between the powerful antioxidants in the onions and mushrooms, The MCTs in the coconut oil, the fat-burning CLA in the grass-fed cheese and grass-fed beef, and the diversity of nutrients in the sprouted grain roll, we might even call this a "body-sculpting cheese-steak"!
But more importantly, it is damn delicious too!  And don't forget the healthiest condiment... mustard!  Yes, if you didn't know it, mustard is actually high in antioxidants.
Enjoy!
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 To your good health and lean body.

 Mike Geary
Certified Personal Trainer
Certified Nutrition Specialist
Author of the best-seller:  The Truth about Six Pack Abs

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QUICK NUTRITION QUIZ - How do Your Breakfast and Lunch Food Choices Stand Up to the Test?

by Mike Geary, Certified Nutrition Specialist, Certified Personal TrainerPersonal Trainer
Author - The Truth about Six Pack Abs


Which is a healthier meal choice for breakfast?

Meal #1: a low-fat blueberry muffin and an orange juice
Meal #2: a cheese and veggie omelet with chicken sausage and a half of a grapefruit
Meal #2 is the winner by a landslide!
First of all, Meal #1 is about 95% carbohydrates; and quick digesting, insulin spiking carbs at that. Now don’t get me wrong, I have nothing against carbs in general, and I have a whole lot against all of the extreme low-carb fad diets that eliminate entire food groups.
Meal #1 is bad because you need to strike a much better balance of carbs, protein, and fats.  And there is NOTHING remotely healthy about a low-fat blueberry muffin!  Usually, they are made mostly of sugar and refined wheat flour (which breaks down just as fast as sugar in your body).  It's just junk food labeled as "low fat".  And low-fat doesn't mean healthy.
Meal #1 will be sure to promote fat storage via the insulin surge you would get from this meal, and would also leave you starving again about an hour later.
Meal #2, on the other hand, provides a huge diversity of vitamins, minerals, and trace nutrients, as well as an excellent balance of quality protein, healthy carbs, and necessary fats to keep your appetite satisfied and body and mind functioning properly.  Also, don't forget that whole eggs are healthier than egg whites!

Which is a healthier meal choice for lunch?

Meal #1: a tossed salad with breaded chicken breast
Meal #2: a roast beef and swiss sandwich with tomato on whole grain bread

At first glance, it might seem to be a toss up. The seemingly healthy word “salad” might even fool you into believing that meal #1 is healthier. Well, meal #2 is the easy winner here. Why?
Well, because of the word “breaded” in front of the chicken breast in meal #1. “Breaded” almost always means deep fried in deadly artery clogging, belly fattening hydrogenated oils (trans fats), which have been implicated recently as THE main culprit in heart disease and many other degenerative diseases. Unless the breaded chicken specifically says “baked” or you baked it yourself, you can guarantee that it is deep fried in nasty hydrogenated oils.
If you understood the full story about what these artificially produced industrial trans fats do to you internally, you would never even be able to take another bite of something deep fried.
 On the other hand, meal #2 is made up of mostly wholesome nourishing real food – real meat, real cheese, real tomato, real grains; no industrially produced oil artificially altered under high heat, high pressure, flushed with hexane solvents, deodorants, and bleaching chemicals like the oil that is soaked into that breaded chicken breast.
The only areas for improvement on Meal #2 is if you can find grass-fed beef and use sprouted grain bread.  Sprouted grain breads have some nutritional benefits over just plain "whole grain" breads.  Also beware of whole grain breads that aren't 100% whole grain.  Some companies label their bread whole grain, but the first ingredient might still be refined wheat flour (which is a no-no if you want to lose fat ).

I hope you enjoyed these quizzes and hopefully they will help you to make more informed and healthier food decisions.
For more detailed information on meal balancing, the insulin process, healthy fats, healthy carbs, problems with trans fats, and other nutritional strategies that will make you lean and mean, grab a copy of my internationally best-selling book The Truth About Six Pack Abs. 

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