healthy you, healthy planet, happy budget June 8, 2009

Ahhh, it’s nice when something that is good for you and good for the earth can also be friendly to your budget!  In these economic times most of us are watching our waistlines, wallets, and environmental impact, and the good news is that a well-planned, plant-based diet can achieve all three!  Here are some habits our family is working on to meet all three of these goals:

1)  Buy fewer processed products.  Yes, this can mean a little more time in the kitchen, but it also means that we are consuming fewer additives, preservatives, and other chemicals that have unknown effects on the body.  Snack on a whole orange rather than juice or fruit snacks, slice natural cheddar cheese off a large block rather than purchasing individually wrapped american “cheese food” slices, and try oatmeal from the bulk foods section rather than individually-wrapped flavored oatmeal or dry cereal.

2)  Add beans…regularly.  Beans are high in fiber, protein, and many vitamins and minerals, yet less than 8% of Americans eat this cheap, nutritional powerhouse each day!  Soak and cook dry beans according to package directions for the best cost savings, and add them to your soup, pasta salads, and even regular salads.  I divide the unused portions  into quart-size freezer bags and save for future recipes since our family rarely eats an entire bag’s worth in one week.  If you are a regular meat-eater, you can build a bigger and better burger by adding pureed black beans to the ground meat.  Start by adding small amounts daily so you don’t become, umm, too regular.  Because meat production is responsible for a signifcant amount of the U.S. carbon footprint, substituting beans even a couple times a week can make a difference.  Check out http://www.eatlowcarbon.org/ to see the impact this substitution and others would make on your carbon footprint.

3) Eat local!  Transporting food long distances also contributes to pollution.  Check out a local farmer’s market, or take your family to a pick-your-own produce place for a fun, educational activity with the kids.  http://www.pickyourown.org/ lists places near you.

4)  Choose seasonal produce.  Many times, these are the best-tasting, most nutritious, and cheapest fruits and vegetables at the market.  One way to find them is to scan your grocery advertisements and see what is on sale – and even better if it is on sale and grown in your state or at least in the U.S.  Because they do not need to be artificially ripened or stored for long periods of time, seasonal produce does not lose as many nutrients and has less of an impact on the environment too.

5) Choose organic.  Hands down, organic foods are better for the environment than their conventionally-grown counterparts, but sometimes the price scares us away.  If organic produce, milk, or dried goods are on sale, be sure to stock up!  However, also check out the origin of the food; organic grapes from another continent may not be as good of a choice as the local, conventionally grown oranges due to the carbon production involved in transportation. 

Want even more info?  Check out CSPI’s eating green link for more great info on how a green diet is good for you and the earth.

Is red meat bad for your health? May 23, 2009

I was recently clicking through an email with the latest research updates when I came across a journal article on red meat and heart disease. Like many other studies, this one indicated that people eating the most red meat and processed meats were the most likely to suffer from chronic diseases like heart disease and cancer. The final discussion session was filled with information on the dangers of eating too much meat, while lauding the environmental and health benefits of a vegetarian diet. While I am no means a vegetarian, I could see their point; there is definitely a correlation between chronic diseases disease and eating high-fat and processed meats too frequently.    However, red meat is also a great source of protein, iron, zinc, and some B-vitamins…nutrients that many Americans do not consume sufficient quantities of in their regular diets.  What’s the answer?  The key to this particular study was that the people that ate too much, too frequently were the ones suffering ill effects, not everyone who enjoyed a steak or a reuben sandwich on occasion. It all comes down to moderation…red meat is a nutrient-dense food, just like prunes are healthy; but both beef and prunes can have some negative consequences if one eats too much too frequently. Think Cut, Portion, and Frequency when adding red meat, particularly beef, to your diet.
Choose lean cuts of beef, such as the “round” and “loin” and trim off all visible fat. A sirloin steak has much less fat than prime rib. If you can see a lot of marbling in the meat it probably has a lot of fat in it, and while it may be more tender, it can also be tougher on your cardiovascular system. 
Enjoy a 3oz portion (about the size of a deck of cards) as a ground sirloin burger topped with lots of lettuce and tomato, broccoli and beef stirfry, or even cold leftover steak sliced thin on top of a spinach salad with a raspberry vinaigrette dressing. Consider red meat to be a garnish or small part of the meal, rather than the foundation of the plate. When making soups or stews add slightly more beans and less meat to save money and fat.
How often should you eat red meat? The general rule of thumb is once a week; less than that if you already have heart disease and are sedentary, or up to 2-3 times a week if you are younger, iron-deficient, and/or very active.
  For more beef ideas and nutrition info, check out the Texas Beef Council. 
Now how about the environmental effects of eating beef? Yes, that cow did have to eat about seven pounds of corn to make that delicious 12oz T-bone steak.That is in addition to the processing, shipping, cold storage, and other energy-consuming activities it took to make the steak safe and tasty. To minimize the environmental effects, choose organic or grass-fed sources for red meat, eat what you buy (wasted food is incredibly costly to the environment), and eat red meat less frequently than chicken, turkey, or beans.

Another article I read talked about how less than 8% of Americans eat beans on any given day.  I love beans.  I think it’s time for them to make a comeback, especially during this recession.  If you want to eat healthy and save some big bucks,

nutrition to prevent swine flu? May 7, 2009

Swine flu.  Here in Texas where the first two U.S. deaths occurred it has been in the news constantly.  Officially called H1N1, it was called swine flu because some of the genes resembled those of a flu virus that affects swine in North America; but because it also contains genes from avian influenza (bird flu) and regular human flu it’s not quite accurate to just blame pigs for this bad bug. 

Can you get H1N1 from eating pork?  Nope!  So go ahead and grill up that pork tenderloin this weekend, and just be sure to cook it until the juices run clear, over 160 degrees Fahrenheit.  Can you eat anything to prevent getting H1N1?  A quick survey of the internet will have you taking megadoses of vitamins D and C, fish oil supplements, amino acids, and a daily serving of kimchi.  However, an coalition of supplement experts warns that while supplements are a great addition to a healthy diet and can improve general health, be aware of marketers that are just trying to sell snake oil to cure swine flu.  That said, what can you do to boost your immune system?

1) Eat your antioxidants.  Eat at least 5-9 cups of fruit and vegetables each day, with at least 1 of those servings being fresh fruit or veggies.

2)  Limit your sugar and saturated/trans fat intake.  These foods can actually suppress your immune system and keep it from responding properly.

3) Choose supplements that support a healthy diet.  Let’s face it – sometimes it is difficult to eat perfectly, and a multivitamin can be a great addition to make sure that your bases are covered.  Megadoses of any vitamin, mineral, or other nutrient should be prescribed and monitored by a qualified health professional as self-treatment can cause a range of problems from diarrhea, other nutrient deficiencies, or worse.

4) Wash your hands before eating.  And when you first arrive home.  And when you are done using the bathroom and before touching your eyes, nose, or mouth.  This one can be tricky with kids, but handwashing is one of the best lines of prevention for almost any contagious disease.

5) While they have nothing to do with nutrition, sleep and stress can make or break your immune system!  Aim for a regular bedtime, exercise 3-5 times a week for 30 minutes, and take a deep breath to relax if you start getting stressed. 

If you do start coming down with symptoms of the flu or even a cold, try one of my favorite “teas.”  Add boiling water to a slice of lemon, 1/2 tsp fresh grated ginger, and a tsp of honey.  Sometimes I’ll trade out a lime for the lemon, molasses for the honey, and add a dash of cayenne to “kick it up a notch” as well.  Let it steep for a few minutes and enjoy!  

Of course, if you do have any of the warning signs listed on the CDC’s H1N1 website then contact your doctor.  H1N1 may not turn out to be as deadly as we once thought, but it’s always wise to take precautions with any flu bug, especially one that qualifies as a pandemic.

Nutritious New Year’s Resolutions December 31, 2008

The statistics are always changing, but it is safe to say that losing weight and eating healthier are often at the top.  Whether you are trying to lose weight, training for an athletic event, or just trying to make some healthy changes in 2009, here are some of my resolutions that will help you meet your goals.

This year I will:

1)  Eat breakfast – preferably something with fiber and protein

2)  Only grocery shop with a list – and stick to it

3)  Balance the calories I eat with the calories I am burning through exercise and daily activity

4)  Eat a green veggie every day

5)  Eat until satisfied, and stop before I’m stuffed

May you have a Happy, Healthy New Year!

Fast facts on fats September 26, 2008

Good fat?  Bad fat?  Trans fat?  Or how about fish fat…I mean “fish oil supplements?”  In the 1980s we Americans tried to rid our diets of all fat in hopes of eliminating bodyfat – and we found that our bodies are quite efficient at making fat from carbs as well.  Now fats are back in the news and back in vogue.  We are eating fatty fish, choosing the Mediterranean or South Beach diets that emphasize healthy fats, and filling our vitamin cabinets with omega-3 fatty acids, often from fish oil. 

The truth is that our body needs certain types of fats, alpha-linolelenic (ALA) and linoleic acids to be exact, in order for our immune system, brain, and even skin cells to function properly.  EPA and DHA are the omega 3’s that are found in fish oil; ALA is a precursor to these healthy fats.   These are the “essential” fatty acids, meaning that our body cannot make them.  These are found in most oils, nuts, and seeds, along with many other types of fatty acids.  Other fats, such as the saturated fat in many animal products, are made by our livers, so technically we do not need to eat them to survive.  Artificial trans fat is worse for you than saturated and should be kept to an absolute minimum. 

The problem with the typical American diet is that we eat too much of the saturated and some polyunsaturated fats such as linoleic, and too little of the ALA and other omega-3 fats.    This can lead to cardiovascular disease, chronic inflammation, and possibly even skin conditions such as eczema.  

 A few substitutions can get your fat balance back on track, making you feel better, your skin look younger, and help prevent heart disease as well:

1)  Substitute canola (for cooking) or olive oil (on veggies or salad) for regular vegetable oil and butter.

2)   Snack on nuts, specifically walnuts and almonds, rather than chips.

3)  Eat salmon, trout, or low-mercury tuna twice a week.  Keep in mind that cod, catfish, and many other farmed white fishes do not have the DHA and EPA that you need, even though they are a low-fat choice.

4)   Sprinkle one Tbsp ground flaxseed on your cereal in the morning for an extra dose of ALA.

5)  If you do choose to take a fish oil supplement, make sure that it is either certified by the USP (you’ll see the symbol on the bottle) or it passed the consumerlab test.

Is organic worth the cost? August 26, 2008

With rising food costs and increasing media reports on harmful chemicals in the environment and our food, many smart shoppers are eyeing the organic produce a little closer…and are wondering if the higher pricetag is worth it.  Why do people buy organic?  Primarily, it is because of concern over the potential negative effects of pesticides, growth hormones, bioengineered foods or other chemicals.  Many people also believe that organic produce has more nutrition than conventionally grown foods.  Last, organic produce is touted as being better for the environment due to the sustainable agriculture practices used in raising organic crops. I’ll just touch on the nutrition aspects of eating organic, because sustainable agriculture falls more under environmental than human health. 

As for pesticides, there is some evidence that large doses may cause cancer, reproductive, and other hormonal problems, especially in vulnerable populations like children.  The million dollar question is whether or not there is enough residual pesticide on our food to cause a problem.  Tough to say, but my gut feeling is that people that are 1) genetically vulnerable or 2) have a high toxic load from previous environmental exposure to chemicals may benefit from avoiding these chemicals as much as possible.  That said, numerous studies still show that people who eat 5-10 servings a day of conventional produce are still less likely to have cancer or heart disease…and that’s even with the chemicals. Want to go organic but realistically need to budget?  Check out http://www.foodnews.org/ for a list of the most to least contaminated foods. 

Is organic food more nutritious?  That depends on the type of food as well as how it is grown or raised.  Theoretically, plants and animals that are not treated with antibiotics and pesticides should be healthier in order to resist disease, and some studies indicate that there are more nutrients per weight in organic produce.  However, other studies have come out saying that there is no difference…especially in animal products.  How can this be?  Well, let me use an analogy using people.  There are well-nourished and poorly nourished people, and people who are on medication and not on medication.  Usually the well-nourished people need less medication and are healthier, just like well-balanced organic produce grown in quality soil would be healthier and have the more nutrients and phytochemicals to ward off disease.  However, just because a person does not take medication does not make them automatically healthier, and in the same way, food grown without pesticides or antibiotics is not automatically higher quality.   I have come across some very sickly, yellowed organic greens as well as fruit full of bugs…not exactly my definition of healthy food. That said, your organic apples and tomatoes are usually bursting with flavor compared to their conventional counterparts in the supermarket.
 As for me, I will often choose organic when it is on sale or if it is one of the “dirty dozen” foods that I eat frequently. I also choose organic products much of the time for my toddler. Organic processed foods such as animal crackers and peanut butter have higher quality ingredients and no trans fat or artificial colors and preservatives…another plus for the hurried shopper who doesn’t want to read the ingredients in depth. Now let me add the disclaimer that this is just my opinion based on what I know right now…and hopefully we’ll get a clearer answer to these questions as consumer demand increases, farmers provide more organic foods, and more scientists look into these important questions.

best of breakfast July 13, 2008

Was your mom right in saying that breakfast is the most important meal of the day?  Scientific studies seem to show eating in the morning has a positive impact on kids’ academic performance, the athlete’s morning workout, and can even help the dieter stick to her program and lose a few more pounds!  While 96% of Americans believe their moms that breakfast is important, only two out of three make time for breakfast…and of those, 40% are eating on the run.  In our hurry to start the day, we don’t make time to fuel up for the day.  What you eat is as important, if not more important, that when you eat.  As a breakfast food lover, I have found that the bagel and coffee will leave me hungrier than if I just didn’t eat anything, while the full-up farmer’s breakfast of pancakes with syrup, eggs, bacon, and juice can leave me stuffed and lethargic.  After 30 years of highly scientific experimentation (er, a lifespan of eating a wide variety of breakfast foods) as well as looking into what non-biased research seems to indicate about the morning meal, here is what I have found..

Slow down on sugar:  while Lucky Charms may be more appealing that oatmeal, high sugar breakfasts tend to lead to an energy crash and more hunger than something with fiber or protein.  My rule of thumb is to look at the nutrition label  - if there is more than twice as much sugar as fiber then leave it at the grocery store.  If there is as much or more fiber than sugar it’s a winner!

Fill up on fiber:  Fiber is a wonderful calorie-free filler that most Americans do not get enough of. Oatmeal, whole-grain breads, and nut butters will keep you fuller for longer than a low-fiber cereal, bagel, or donut.  Choose something with at least 3 grams, but preferably 5 grams of fiber per serving if you tend to get hungry quickly.

Go for the protein:  Still hungry after eating that bowl of oatmeal with a few raisins?   Try adding some yogurt or milk, or eating a hard-boiled egg on the side.  Protein is digested more slowly than carbs and has the same amount of calories per gram, so it stays in your digestive system and fills you up longer.

Not convinced you can slip a meal into your morning routine?  Here’s some ideas that may help!

Super Speedy (45seconds to 2 minutes): 

• hard-boil 7 eggs and have one each morning along with a piece of fruit or glass of juice
• eat one 6oz container lowfat yogurt with grapenuts, ground flax, or wheat germ for fiber
• drink a glass of milk and eat a lowfat, high-fiber granola bar or a banana

Slightly Speedy: (5-10 minutes)

• toast 100% whole wheat bread, bagels, or frozen waffles and spread with peanut butter and jam or syrup
•  eat a bowl of Cheerios or any of the Kashi cereals with 1% milk and a small piece of fruit
• lowfat yogurt with granola and a piece of fruit

Weekend specials (20-40 minutes)

• omelettes with mixed veggies, ham, and cheese,
• poached egg with cheese and lowfat ham on a whole-wheat english muffin, one orange
• whole-grain waffles or pancakes with berries and toasted nuts
• scrambled eggs and toast with fruit preserves, sliced oranges on the side
• check out my Favorite Breakfast Foods for more weekender recipes

BPA Baby Blues May 24, 2008

Five months ago I asked my baby’s pediatrician whether I should be worried about BPA in his bottles, and his response was “there’s nothing to be concerned about.”  I wonder if he would give me that same answer today!  Since the 1950’s when BPA, the chemical bisphenol A, started appearing in more products such as the epoxy linings of cans and polycarbonate bottles, scientists have known about its potential health risks and estrogenic effects.  However, these risk have often been dimissed as being insignificant because of the low dose of BPA leaching out of these materials and the speed with which humans metabolize it.

However, when 38 leading toxicology experts said there is “some” concern about the current epidemiological effects of BPA in their consensus statement published in Reproductive Toxicology http://www.environmentalhealthnews.org/newscience/2007/2007-0801bpaconsensus.pdf, concerned parties worldwide finally had more than a little scientific backing and the media took the issue to the frontlines.  Now everybody is talking about BPA and there is little doubt about the negative health effects on wildlife, humans, and most significantly, infants.  Yet there are still a lot of unanswered questions due to the finicky nature of this chemical, and how it impacts us in a wide range of ways depending on the dose, the life stage of the person, and what other chemical exposures exist.

What can you do to reduce your exposure as well as your baby’s?  First, steer clear of canned food – especially if pregnant or breastfeeding..  Yep, according to the Environmental Working Group canned food accounts for 99% of childhood exposure http://www.ewg.org/node/20933.  The worst offenders are infant formula, soup, vegetables, pasta, and meal replacements.  Secondly, check hard plastics for recycling #7, which means it is likely to have BPA in it.  If you must use these plastics, don’t microwave , put them in the dishwashwer, or put hot foods or liquids in them as heat breaks down the chemical bonds and releases BPA more quickly.  If the item has scratches throw it away.  Finally, baby bottles made of glass are chemically the safest, but there are also alternative plastics.  http://zrecs.blogspot.com/2008/02/z-report-on-bpa-in-infant-care-products.html has some fun reviews of BPA-free products.  Finally, stay in tune as Walmart, Target, and other key retailers ban BPA from their baby product shelves and offer more BPA-free choices. 

 

 

 

high fructose corn syrup – how bad is it? May 23, 2008

As I talk with friends and family, read health magazines and surf the net, I am hearing more and more about the horrors of High-fructose corn syrup, or HFCS.  I hear how it raises blood sugar, increases the fat stored in the abdominal region, and causes everything from alzheimers to cancer and diabetes.  And now even the FDA has come down saying that it isn’t a “natural” ingredient (check http://www.foodnavigator-usa.com/news/ng.asp?n=84404-fcs-natural. )  

But is it that bad?  Biochemically, HFCS is has about the same ratio of glucose to fructose as table sugar, or sucrose:  about 55% fructose.  Once it is broken down and absorbed into the body, there’s not much reason to believe that it behaves that much differently than regular sugar – and that’s what many studies, including a recent one in the American Journal of Clinical Nutrition,  (http://www.ajcn.org/cgi/content/abstract/87/5/1194) show as well.    So why the contradictory research about the ill-health effects?  I think it comes down to portions.  Because HFCS is relatively cheap, many food producers use it and people consume large quantities of it – roughly 40-44 pounds per person in 2007 according to the USDA.  And we all know that large amounts of junk food, whether it’s made with sucrose or HFCS – is not the best thing for the body.  Research supports that common-sense conclusion as well. 

So should we avoid it?  That’s a tough job in today’s processed food world, but minimizing bot HFCS and other kinds of sugars has always been sound advice if you’re watching your calories and trying to eat a nutrient-dense diet.  Check the nutrition facts label first – 4 grams of sugar equals 1 teaspoon, or 15 empty calories, regardless of what type of sugar it is.  If the label shows more than 10 grams of sugar per serving, you’re probably better off leaving it on the shelf.

kitchen staples April 2, 2008

We’ve all been there– the day is just a little more hectic than we had planned, just one (or two or three) more activities squeezed in, and no time to go grocery shopping.  So what’s for dinner?  Here’s what I try to keep on hand in order to have a variety of potential meals on those crazy days.

Meat:  frozen chicken breasts, frozen ground lean beef or turkey, frozen fish

Vegetables:  frozen stirfry mix, frozen broccoli, and frozen mixed veggies

Cans and jars:  Spaghetti sauce, cream of celery or cream of chicken soup (lowfat/lowsalt), peanut butter

Dry goods:  quick-cooking brown rice, high-protein spaghetti

Other:  Chicken boullion, parmesan cheese, teriyaki or low-sodium soy sauce, shredded cheese, lemon pepper

so on that busy day which may turn into a busy week, I can have spaghetti with meatballs, spaghetti with meat sauce, chicken parmesan (all with mixed veggies or broccoli on the side) , lemon pepper fish/chicken with rice (mixed with boullion for extra flavor) and broccoli, or even chicken pot pie (with the cream soups and mixed veggies) if there happens to be lowfat bisquick in the pantry.   And then of course, there’s peanut butter.  I like adding a small dollop to apples, bread, or even carrot sticks to give it a little more staying power.

It is possible to have a few meals always ready, even with a small pantry like mine.  It just takes some planning and a good system of keeping those favorite items always stocked.