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Can you make potato chips in the microwave?

Posted in baking, Health, howto, smart, snacking by commorancy on September 17, 2019

Why yes. Yes, you can. In fact, it’s pretty fast to make homemade potato chips. But, the speed does depend on your microwave. Let’s explore.

Slicer

The critical piece of the potato chip puzzle is slicing them the correct thickness. To do this, you need to get a potato chip mandoline. This is the critical first step to making potato chips. They can’t be too thick, but they also can’t be too thin. There’s a perfect thickness to make proper potato chips.

The slicer I recommend is the Akebono Potato Slicer set. Though, you may be able to get the potato chips the proper thickness with this Ronco mandoline or this Mastrad mandoline. The reviews show that these do work.

Baker

All of these sets offer a round plastic baker which holds the chips vertical. I’m not a fan of baking them this way. I prefer my chips flat. If you use the vertical version, the chips will fold and flop over, sometimes on themselves. This can make for odd shaped chips. If you like that about the vertical baker, then by all means go for it. As I said, I prefer my chips flat.

To get absolutely flat chips, you’ll want to microwave them flat on a plate. I use glass plates because the chips stick less and seem to bake faster. There’s also no chance of burning a glass plate, unlike paper which can smoulder and catch fire in the microwave.

It’s up to you to choose which baking method you prefer.

Preparation

  • Scrub the potato thoroughly with a vegetable brush under running water.
  • Peel potato if you prefer. I prefer them unpeeled.
  • Slice the potato on the mandoline and place the slices into water to soak.
  • When finished slicing, rinse all of the slices on both sides until the water runs clear (i.e., no starch remains).
  • Dry the chips on both sides and lay them on a flat surface.
  • Jump to baking instructions immediately below.

Cooking Times

This is the critical part. If you have a 1200-1500 watt microwave, your baking time will be about 5 minutes. You’ll need to add more time if your microwave has less wattage. For example, a 600 watt microwave might take up to 20 minutes. To bake, follow these instructions:

  1. On a glass plate, lay the chips out flat so that they are not touching one another.
  2. Place into the microwave and microwave on high for 5 minutes.
  3. Halfway through the cooking cycle (and while the chips are still just a bit damp), lift them from the plate so they are loose. The plate may be hot, so use an oven mitt.
  4. Continue microwaving the chips until they are slightly brown in places.
  5. Remove the chips and let them stand for about 5 minutes to finish crisping.
  6. Enjoy.

I don’t put salt on my chips and I prefer them unsalted. However, if you like salt, salt them before you begin baking them. You only need to salt one side.

A single potato might yield 5 or 6 small batches. This can be a bit time consuming to cook using the plate microwave method. This means running about 5-6 separate batches through your microwave. At 5 minutes per batch, that’s about 25-30 minutes of baking time to make a single potato’s worth of chips. If you want to do several potatoes, it could take several hours. The flat method may not be optimal for large batches. For large batches, you might want to consider the ring baker which holds more chips.

You might also consider baking them in the oven as you can use multiple cookie sheets to lay them all out flat. Baking them in the oven will likely take 20-30 minutes at 350ºF (or until they are slightly brown).

For making small batches, the microwave is the fastest method and produces chips in as little as 5 minutes.

Doneness

The chips are done when they are both lightly browned uniformly and when they’re fully crispy. If they’re chewy or wet in the center, you’ll need to add more baking time. The chip should be completely dry and crispy when done. The chips will also shrink by about half. If you like monstrous sized chips, you’ll need to buy even bigger potatoes. Average sized potatoes produce smaller sized chips. Be cognizant of this when picking your potatoes at the store. I also suggest russet potatoes because they’re the easiest to slice, wash and bake… and they produce tasty potato chips.

Storage

Store any uneaten (wait.. there are some actually left over?) in a zipper bag and keep in a cool dry place. Moisture may seep back into the chips and make them less crispy. You can crisp them up again by placing them onto a plate and baking them in the microwave for 1 to 2 minutes.

Kettle Chips?

If you’re looking for crispier potato chips, like Kettle type chips, then you’ll need them to be sliced a bit thicker. For this, you’ll need to find a mandoline that provides you with this thickness. However, I’m not certain that the microwave will actually produce kettle style crunchy chips. You might need a fryer for this.

If you’re interested in Kettle style chips, then you’ll have to try it and report back in the comments below for how that went and what you did to make it work.

Healthy Chips

Since these are not fried in any oils, they do not have any of the negative oil benefits of fried foods. However, these are still starchy potatoes and still possess all of the glycemic responses as any other potato products. You’ll want to keep this in mind if you are diabetic or need to restrict your carbohydrate intake.

Happy Snacking!

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Weight Loss begins in the Kitchen

Posted in dining healthy, food, Health by commorancy on May 10, 2019

Many people are under the mistaken impression that you need a gym membership to lose weight. While it’s great that gyms may motivate you to improve your health, it may not help you lose weight. This article = ~19 minute read. Grab a coffee and let’s explore.

Preface

Before I begin this article, I just want to state that I’m not a fitness, medical or diet professional. I have experience with this subject due to my own reading and research on this topic. I’ve also had personal life experiences with weight loss and weight gain several times throughout my life. I’ve definitely come to find what it takes to manage weight properly (although, not always perfectly… we’re human, after all). This article is meant to be informative. It is not intended as professional advice in any form. If you need professional advice for your specific body situation, you should seek the help and advice of a medical or dietary professional who can properly assess your personal situation and weight loss goals.

The Kitchen Part I

Many people mistakenly believe that you need to run, or cycle or lift weights to lose weight. You don’t. Weight loss is not about how much weight you lift or how many miles you’ve cycled, it’s about a healthy relationship with food based on your current energy requirements. That starts in the kitchen.

The body wants to lose weight. It’s the way it was designed. Food replenishes (and gains) that weight if eaten to ‘excess’. The difficulty in knowing how much is considered ‘excess’. This is the key to successful weight loss. Exercise is for fitness. Food is for weight management. The kitchen is where the food is, not the gym.

Resting Metabolism

Most people are only active for short periods of time throughout the day. For example, that might be an hour at the gym or 30 minutes on the treadmill or bike… and so on. The rest of the 23.5 hours of the day, you might be sitting at a desk, sleeping or possibly walking only occasionally. Because the majority of that 24 hours is in a resting metabolic state, you need to eat to cover the resting metabolic requirements, not the small amount of active time requirements.

A good rule of thumb is the 2000 calorie a day diet as “recommended”. However, even this diet may provide more calories than your resting metabolism needs.

If you need to assess your resting metabolic rate (RMR), you should enlist a local diet professional to help you pin it down. There are tests where you sit and breathe for about 20 minutes. During that 20 minutes, the test assesses your oxygen levels and how many calories you burn. That can be extrapolated to an hour, then 24 hours. This gives you a very good baseline on exactly how many calories you need to eat to cover your daily requirements. If you add in exercise for 30 minutes, you can modify the calories of your RMR.

As an example of an RMR, I had mine tested at 24 Hour Fitness as part of a membership. My RMR came back at 1700 calories per day… 300 under the suggested 2000 calories per day. This means that were I to follow the 2000 calorie per day suggestion, I might continue to gain weight. This meant adjusting my diet to eat less than 1700 per day to create a calorie deficit (on days when I didn’t work out). I might be able to adjust my caloric intake upwards a little 100-200 calories if I spent time in the gym.

To put that in perspective, that would be adding an extra piece of bread or two, a piece of fruit or two or a small cookie or two. You can see that’s not a lot of extra food. Even then, I would want to eat these with a meal, not before or after the meal or as a snack.

The Exercise Con

Too many people mistakenly assume that, “If I add some ‘cardio’ to my day, I can eat what I want”. This is not true. In fact, you should continue eating normally even if you do add some measure of exercise into your day… particularly if you want to lose weight. Adding more food in an attempt to compensate for that small amount of exercise is likely to put on more pounds than take them off.

As a case in point, I once had a boss who biked into the office every day. From his house to the office was at least 20 minutes of cycling. In total, that would be 40 minutes of bicycling every weekday five days a week. In the 10 years that I worked for this company, he never dropped a single pound… and I never got the reason why until I realized that weight loss begins in the kitchen, not on a bike. In fact, the company bought us snacks including Popcicles (his favorite), nuts, coffee, cereal and milk. The kitchen was well stocked. This meant he always ate calories in excess if he were trying to drop the weight.

While exercise is great at getting and keeping the body’s systems fit, it might not help you lose weight unless you take steps to make weight loss a reality.

The Kitchen Part II

It’s true that weight loss begins in the kitchen, not in the gym. Weight loss is about what you eat, not how often you use a treadmill. The treadmill is great at cardio and raising your heart rate, but raising the heart rate is not about weight loss, it’s about fitness. There’s a distinct difference between fitness and weight loss. Yes, they go hand in hand, but they are separate distinct concepts requiring separate critical understanding.

To lose weight is all about arriving at a food lifestyle that helps aid you in your weight goals. For example, it’s about creating a food lifestyle goal such as eating only meals at meal times. Snacking is off the table, except only occasionally and only if you can’t make a meal.

Dietary Restrictions

I would be remiss if I didn’t discuss this aspect of a food lifestyle. Some medical conditions require eating only specific foods and sometimes at specific times of the day… particularly if you have diabetes. In the case of diabetes, you will need to keep your blood sugar in check. This means eating the right foods in the right amount to manage that.

Again, even this situation begins in the kitchen and it requires a food lifestyle change. Hopping on a treadmill won’t necessarily manage blood sugar levels (other than perhaps dipping blood sugar after exercise). In the case of diabetes, you should follow the advice of your medical professional in terms of frequency of eating.

Because diabetes can be difficult to manage at times, if you’re intent on weight loss, you should seek the counsel of not only your doctor, but ask your doctor to recommend a dietician who is knowledgeable about diabetes. This dietician can then work with your weight loss goals and still allow you to manage your diabetes properly. In the case of this (or any other weight loss article), you should disregard any Internet advice and follow the advice of a professional who is versed in diabetes, specifically your type.

Healthy Adults

With that said, this article is intended towards adults who do not have extenuating medical conditions that might make weight loss difficult. Even without diabetes or other medical conditions, we should all seek to moderate foods in our diet… including artificial products, refined sugars, white processed flours, processed cheese food and processed meats. We should seek natural, whole foods that are as close to nature as possible. I’ll talk more about this in the next section.

I’m the kind of person that if I have a food in the house, I’ll eat it. For me, that means not bringing home anything I don’t want to eat, such as candy. That means rarely bringing home diary free ice cream, potato chips, cheese dips, candy bars and so on. Because I’m somewhat lactose intolerant, I steer clear of milk, sour cream, cream cheese, extremely soft cheeses, yogurt or anything that contains a boatload of lactose. Milk has a secondary problem for me as well and that problem is casein. Casein is a milk protein that causes allergies in some individuals. For me, milk is a double-whammy of lactose and casein.

To avoid this, I choose alternatives such as non-diary creamer instead of milk when making foods that require milk. Non-dairy creamer is artificial, so I limit my use of this ingredient. But, when I need milk in certain recipes, non-diary creamer is my goto choice because it doesn’t trigger me with lactose and casein. When I make bread, for example, I use non-diary creamer instead of non-fat dry milk powder. For cereal, when I rarely eat it, I choose almond milk instead of non-dairy creamer. It just tastes better on cereal. However, I rarely eat cereal.. and even then, the only cereal I like is Crispix, primarily because it’s not like eating a bowl of straight-up sugar and it stays crispy in milk.

Whole Foods vs Processed Foods

Many people have claimed that processed foods may slow weight loss progress. I can disprove that. I occasionally eat processed foods (i.e., hot dogs, Velveeta cheese, Spam) and I’m still on the road to my weight loss goals. Eating these foods may slow down the weight loss process slightly, but it won’t outright stop the weight loss so long as you keep your caloric intake below your RMR.

What’s more important isn’t processed or whole foods, but calorie dense foods. For example, vegetables and fruits are far less calorie dense than, say, pound cake or brownies. This means you must eat more vegetables and fruits to eat an equivalent amount of calories in a piece of pound cake. For this reason, calorie dense foods should be considered a ‘once in a while’ treat. Another calorie dense food is beer, wine and spirits. Drinking a glass of wine adds a lot of calories to your diet. Think of a glass of wine the same as a sugary can of Coke. It’s basically empty calories. Alcoholic drinks consist mostly of water with, in the case of wine, alcohol and fruit sugars. You don’t get any nutritional benefits from Wine, but you might get limited health benefits from the alcohol due to its blood thinning capabilities.

Treats

You sometimes can’t get away from social situations with food and drink. This means that when you’re out and about at a restaurant or at a party, you might be required to indulge in foods and drinks which aren’t part of your lifestyle. You don’t really need to worry about this interfering with your weight loss goals as long as it’s a ‘once in a while’ situation. At a social situation, you can choose to abstain from eating these foods outright. However, abstinence may be seen by the host as displeasure with the food choices. In other words, you might be judged negatively for not eating the foods or drinking the drinks. If you know you’re going to have a problem in a specific social situation, it’s best to stay away rather than showing up and being a picky eater.

In these cases, you have two options. Attempt to avoid such social situations or choose to lightly indulge in the foods offered. Basically taste them and carry around the remaining food on a plate. You can even throw away the plate after a few minutes and grab something new. If you have a third option where the host provides you the choice of foods you can eat, then take advantage. However, few party hosts are that obliging, particularly if you’re taking a client out to dinner or to a company party. Be prepared to find something at the party to snack on. Or, alternatively, eat your meal immediately before the party and politely explain you’ve just eaten dinner.

You don’t need to eat a meal there, but you can pick whatever you find is the most healthy option. Sometimes they offer deserts with fresh fruits. Sometimes they offer hard cheeses. These are good options to help you retain your food lifestyle. Though, you can mark such social occasions as ‘treat day’. I’ll talk about ‘treat day’ a bit later.

Food Lifestyle

I know I’ve mentioned this term several times in this article and I think it’s about time that I define it properly. A food lifestyle is about changing your habit with food on an ongoing basis. The word ‘diet’ has a long held the connotation of being ‘temporary’. You diet, you lose weight, you go off the diet. You can’t do that and maintain a healthy weight.

To maintain a consistent healthy weight, you need to change your food choices on a permanent basis. This is the act of creating a continuous food lifestyle. A continuous food lifestyle is the goal if you want lasting weight loss, including weight maintenance.

You can’t go ‘on a diet’ and then later ‘go off the diet’. That’s a recipe for weight loss failure and is the key to Yo-Yo dieting. No. You want lasting change for the rest of your life. This means making food choices that you are willing to live with day in and out, week in and out and year in and out. You need to be able to live your food choices.

This also means a balanced approach to food. This means choosing to make home cooked meals over eating out. This means buying fresh whole foods to cook those meals.

If you’re used to eating out at McDonald’s weekly and eating out regularly throughout the week, making home cooked meals may initially be somewhat of a shock. It takes time to cook meals, but with the proper tools, you can cook meals at home in similar amounts of time as McDonald’s takes to prepare your meals.

For example, I can make a homemade hamburger and fries meal at home in as little as 15 minutes. It takes perhaps a little longer than it takes McDonald’s to serve a meal, but my meal means I can choose my ingredient choices. For example, I prefer actual Swiss cheese on my burgers. Few fast food restaurants offer that choice. If I want to use Avocado oil mayo on my burger, I’ve got that choice also. If I want Sriracha, it’s right there. For example, where will you find a burger made with Romaine lettuce and heirloom tomatoes? These combinations just don’t exist at fast food restaurants.

Making your meals at home means you can choose the ingredients that you like, that you will eat and that are hand-selected by you.

Homemade Meals versus From Scratch

Many people think that a home cooked meal signifies that it was made from scratch. In fact, that’s not necessary. For example, hamburger buns are a common thing we buy at the grocery store rather than making them ourselves. I’ve personally made hamburger buns myself and I prefer my home made versions, but it’s a time consuming process waiting for the bread to rise and then baking them.

You can easily make meals at home from packaged foods rather than making everything yourself. Obviously, you’re not going to go butcher a cow just to get a specific cut of meat. You’re going to visit a butcher counter and pick from those in the counter. That’s a time saving example.

Like the bread and steak examples, you can also make other foods from mixes or boxes. You don’t need to spend time doing everything from scratch. Yes, there is a satisfaction to making everything from scratch, but unless you have excessive amounts of time to kill performing these steps, making boxed or bagged mixes is perfectly acceptable time saving approaches to making home made meals.

You can even save yourself kitchen time by using a slow cooker or a pressure cooker. These are other cooking alternatives to getting the job done with the least amount of your time. You just need to find these time saving approaches. For example, using the microwave to grill hamburgers or steaks using specially designed microwave grills. These can be tremendous time savers.

Treat Day

As you approach a new food lifestyle, you’ll want to include a full treat day once a month. This day is the day where you can eat things not normally on your regularly scheduled food lifestyle. These might include eating out at your favorite restaurant, staying home and eating ice cream and/or popcorn in front of a movie. Perhaps you like drinking Coke or Pepsi or making an ice cream float out of these. Or, maybe it’s eating birthday cake.

These are treats you let yourself have once per month. You choose the day and then stick to it only on that day. These days are great days for social events, going to parties or hanging out with friends at a bar. This allows you to eat whatever you want and then fall right back onto your food lifestyle the following day. It’s a day where you don’t have to worry about what you’re eating. However, it’s always prudent to moderate your food intake no matter where you are. Being overindulgent in anything, particularly food, is never a good idea. You don’t want to wake up sick from eating too much food.

This day is actually important to your body. It’s a way to get your body out of its metabolism “comfort zone” and, for a day, make it change how it works. This breaks the monotony of eating similar foods day after day and aids your metabolism achieving your weight loss goals. Sometimes, the metabolism needs a little kick in the pants. That’s why treat day is important.

You don’t have to do a treat day every month if you don’t feel like it. Also, if you need to move your treat day to a different day, that’s also fine. However, having it on the same day makes it easier to manage and know when it is. I always preferred having treat day on a Friday as it was always like a tiny celebration.

You should also include a mini-treat snack once a week. This is a time when you can have a single treat, like a small sundae, a small cookie, a piece of chocolate, a small piece of cake or a dessert after your meal at a restaurant. You just want to tickle these taste bud receptors so you don’t get tired of your food lifestyle. These are to break the monotony of not having a sweet food at your meal. You don’t want to do these often, but you do want to do them occasionally to allow for a piece of chocolate or candy bar or glass of wine. We all need to indulge occasionally.

This system allows you to indulge in your favorite snack foods to prevent you from rejecting your chosen food lifestyle outright, forcing you back to a weight gain diet. You want to be able to treat yourself every now and then. The reason most “diets” fail is because they deprive you of the foods you love. A mini-treat prevents that deprivation problem.

What I have found is that even though I do have a treat available, I don’t always do it. Some days I just don’t want sweets or other treats. Occasionally, I do want them and that’s when I include a single treat during a day or I add it to my chosen treat day. If your monthly treat day is coming up in a few days, just hold on until then and have your snack then.

Note that fresh fruit and fresh veggies don’t count as ‘treats’. You can include these in your food lifestyle. Treats are defined as calorie dense processed foods such as wine, beer, spirits or decadent desserts such as a brownie with ice cream, cake or a candy bar. Yes, even a protein bar, a breakfast bar, a protein shake and even cereal should be considered ‘treats’. Basically, anything that is calorie and sugar dense should be considered a ‘treat’. The rule is, if it’s sugary and/or overly fatty, then it’s considered a treat.

Peanut Butter (or any nut butters)

Peanut butter is an odd food that seems like it should fall under being a ‘treat’. Depending on which version you buy, it might or might not.

The one thing I will say about peanut butter is to moderate no matter which version you buy. It’s a calorie dense food that’s reasonably fatty. If you buy commercially produced “smooth” peanut butters, these contain sugar. These peanut butters should be considered a treat.

If you buy All Natural (i.e., requires stirring), these are not considered as a treat. The difference between the commercial and all natural versions is additives. Commercial peanut butters insert additives to make it ‘smooth’ and to not separate. These additives, like sugar, make this version of peanut butter into a treat.

All natural peanut butters only have peanuts, peanut oil and possibly salt. These are the definition of whole foods. This type of peanut butter isn’t considered a treat, but peanut butter should always be used in moderation. For example, if you can buy freshly ground peanut butter from Whole Foods, this is actually the best type of peanut butter to get.

If you make a PB&J sandwich, this is definitely a treat no matter which peanut butter you choose. Jelly, jam and preserves are definitely considered a treat food because of the excessive amounts of sugar and because of its processed nature.

How many times removed from nature?

Eating natural foods is the goal of a food lifestyle. These are typically whole raw, steamed or cooked foods. You want to eat foods that are as close to nature as possible. For example, eating a raw Romaine lettuce leaf is as close as you can get to a natural food as it exists in nature. Once you process a food, such as turning a raw fruit into preserves, that’s considered to be removed from nature several times. Once to cook it down into a slurry, once to add in sugar and other additives and once to can it.

Bread is a food twice removed from nature. It begins as a whole grain which is pulverized and processed into a powder (once removed). Then that powder is mixed into water to make dough and then baked into bread (twice removed). Once something has been removed from nature more than once, it’s considered processed. Processed foods are not the goal of a healthy weight loss lifestyle. However, bread has a place where jam and preserves don’t.

Bread is a form of fiber and fiber aids in digestion and slows the conversion of sugar in the blood stream. Unfortunately, jams, preserves and jellies have removed all fiber from the fruit, which leaves pretty much jellied sugar. Because sugar is already readily abundant in nearly every food, there’s no need to add extra sugar in the form of jelly, jam or preserves. Yes, they taste good, but they should be considered a treat.

The point is that you need to count how many times a food has been removed from nature to determine if it works towards your weight loss goals. If it’s been removed from nature more than twice, you should rethink that food choice. This goes hand-in-hand with…

Fats, Carbs and Protein

The intake of calories comes from fat, carbohydrates and proteins.

Fat (aka lipid) is fatty acid of any type such as peanut oil, sunflower oil, palm oil, rapeseed oil, canola oil, vegetable oil, corn oil, avocado oil, olive oil and so on. It also includes fats in meats. This category also includes steroids and waxes.

Carbohydrates are any form of sugar including both simple sugars and complex sugars. Simple sugars (two molecule) include glucose, galactose (not generally found as a food ingredient) and fructose (aka levose or levulose). Complex sugars (more than two molecules) include lactose (milk sugar), sucrose (table sugar), sucralose (artificially manufactured), dextrose and maltose. These types of simple and complex sugars can be recognized by the ‘ose’ at the end of the name. Starches are also a form of even longer chained sugar molecules. All sugars and starches reduce to glucose, fructose or galactose in the blood stream. For sugars to be reduced in the body, chemical reactions break the two or more molecule chains into simple sugar molecules for absorption by the body. The body can’t absorb complex sugars, only simple sugars.

There are also sugar alcohols including but not limited to erythritol, maltitol, xylitol, sorbitol, mannitol and inositol. You can identify most sugar alcohols by the distinctive ‘ol’ at the end the name, with the exception of the peculiarly named sugar alcohol, isomalt. Sugar alcohols are curious things. While they can sweeten the food they are in (to a lesser degree than sucrose), they can also add some odd properties. One of these properties is a cooling sensation in the mouth.

Sugar alcohols are used in some cough drops and mints to enhance the mint cooling sensation. Another side effect of sugar alcohols is diarrhea, bloating and loose stools when eaten in sufficient quantity. The difficulty with sugar alcohols is that some people are more sensitive to these compounds than others. It’s best to avoid foods containing sugar alcohols simply to avoid unnecessary trips to the bathroom. It is worth noting that many foods labeled ‘sugar free’ actually contain sugar alcohols in replacement of the ‘ose’ type sugars. The FDA has granted food manufacturers the right to label a food as ‘sugar free’ when it only contains a sugar alcohol. Don’t fall for the ‘sugar free’ label. If you’re watching your sugar intake, sugar alcohols count as sugars.

Other alternative sweeteners include fructooligosaccharides or FOS. This sweetener is derived from the blue Agave plant as well as chicory, leeks, bananas, onions and a few other plants. This sweetener contains multiple molecules of sugar and must be broken down by the body’s chemical processes. This sweetener is not often used in the US, but may be found in some food preparations, including agave based sweeteners. It is a commonly used sweetener in Japan.

Simply for completion, sugars are found in most vegetables and fruits in varying quantities and in varying forms. Don’t get trapped into thinking you’re not eating sugars when eating fruits and vegetables. In fact, fruits can raise blood sugar levels equivalently to candies when eating particularly sweet fruits.

Stevia is short for stevia rebaudiana. While this compound is considered a sweetener, it is not a sugar at all. Instead, it’s actually a plant sterol (aka plant steroid). As a result, the use of Stevia does not raise blood sugar levels. This means it is safe to use as a sweetener by diabetics. However, because it is a type of plant steroid, it may interact with the body’s steroid receptors in other unexpected ways. There is some concern that Stevia may negatively interact with the kidneys, the nervous system and other body functions. It may even interfere with digestion. Toxicity studies assessing side effects around this sweetener are still being determined. As with any foods, you’ll want to assess your own effects after consuming it.

Proteins are any form of branched-chain amino acid. Meats, legumes and eggs all contain chained amino acids. Example amino acid types would include L-glutathione, L-arginine and Leucine which are some of the building blocks of meat, legumes and eggs. Though, legumes contain both amino acids and carbohydrates. Eggs and meat do not contain carbs, but may contain fats. Amino acids are responsible for building muscle in the human body and are responsible for many other building activities within the body.

These three macronutrient types (fat, protein and carbs) form all of the foods in the world. There are also micronutrients within foods. These micronutrient types include the vitamins A, B, C, D, E as well as minerals. All vitamins and minerals are contained in various vegetables including but not limited to green leafy vegetables, beets and carrots as well as minerals (i.e., iron) in meats. Together, the macro-nutrients and the micro-nutrients combine to make up the human food diet.

Man Made vs Natural Food

Above, I discussed how far removed a food was from nature. This is an extension of that discussion. If a food is natural and whole, by its very definition, it is natural. A food made by a human is not natural. Let’s understand natural versus man made in this context.

Corn on the cob is a whole natural food. A tortilla (made from ground corn) is a man made food.

Whole wheat kernels are a whole natural food. Bread (made from ground whole wheat kernels) is a man made food.

Sugar cane is a whole natural food. White table sugar (made from sugar cane) is a man made food.

By extension, further foods can be made from some of the above man made foods. For example, white table sugar is the ingredient to make most confections including chocolate bars, candy bars, cake and even bread.

If a food is man made, it is by its very nature, not natural. If you’re in the store shopping and you’re trying to determine if a food is “natural”, it’s easy to determine. If it’s a box on a shelf, it’s man made. If it’s sitting on the produce aisle in its raw form, it’s natural.

Natural Foods

All of the plant produce products on the supermarket produce aisle are natural. The produce industry further sub-categorizes its produce into “conventional” or “organic”. These labels mean various things to various people. However, produce with the “conventional” label typically means that the plant was grown using standard farming practices, including the use of standard chemical (sometimes toxic) pesticides. The produce may be further dressed using waxes and other “beautifying” techniques to make them pretty for store displays.

Produce labeled “organic” typically means the plant was grown using all natural methods of growth, many times without using pesticides or hormones or fertilizer at all. If a pesticide is used on an “organic” labeled product, it is typically of a non-toxic variety (i.e., vinegar or lemon juice concentrate or similar type edible and easily washable, non-toxic pesticide). This produce is not “dressed” to look pretty. You’ll find that “organic” produce may be misshapen, discolored, smaller, more ripe and may go bad faster. The size difference may mean the lack of using hormones or using “organic” fertilizer (i.e., compost).

The difficulty with these labels is that who really polices them? When you get to the supermarket and see the “organic” label and its corresponding higher price tag, is it really pesticide free? Is it really “organic”? You don’t really know. For this reason, I typically opt for produce shopping by price rather than labels. The only time I shop by label is “Grown in the USA” or “Grown in California”.

When something is “Grown in Mexico” or “Grown in Guatemala”, you really don’t know what pesticides were used. In fact, because it’s grown outside the U.S., many U.S. banned pesticides are used on this imported produce. Additionally, many of the workers who harvest these fruits and vegetables in these countries may actually be sprayed by these toxic pesticide chemicals while still in the field harvesting. As a result of these farming practices, I typically prefer to steer clear of these imported fruits and vegetables and I choose to buy produce “Grown in the USA” or “Grown in California”… particularly thin-skinned root vegetables (i.e., carrots, beets) as well as celery, lettuce and tomatoes. Thicker skinned vegetables, like avocados, I might opt for Mexico produce, but only if they’re the right kind and the right price. If locally grown vegetables are available, I always opt for these.

The Kitchen Part III

As we return to the kitchen with our newfound knowledge, our food lifestyle should consist of whole real foods more often than man-made foods. Clearly, bread is a good thing and can be eaten in moderation, even though it is a man-made food. Rice, on the other hand, is a whole real food. Yes, its hull is removed and each grain is dried, but that’s about the extent to which it is modified, unlike grains of wheat.

Rice flour is available just as is wheat flour, but rice flour is less used to make baked goods than is wheat flour. The point is, bread has a place in the diet. However, so does rice. Both bread and rice are carbs. As a result, you want to treat them as the carbs portion of your plate.

When making meals, you want about equal parts fat, protein and carbs or 33% fat, 33% protein and 33% carbs dividing up your plate. Some say you should have less protein than fat or carbs, but that should be based on how your body responds to these macronutrients. If you can’t seem to lose weight, you might want to reduce your fat and carb intake a little, which will increase your protein intake.

There’s a complex relationship in the body between these three macronutrients. Each play off the other to help build muscle or increase fat. The point is, calories are the measure of how much energy you are expending. The macronutrients (which ultimately make up your calories), see to it that you gain or lose weight based on the number of calories you intake versus what you expend.

The kitchen is the place to make weight loss a reality via what you buy, what foods you make and how much you consume. You can add exercise in to help make your body fit and expend a bit more energy. However, if you do add in exercise, don’t get caught by the exercise trap thinking you can eat a lot more simply because you ran on a treadmill for 20 minutes. It doesn’t work that way. 20-30 minutes of exercise might allow you to eat one more piece of bread than you otherwise could. A single piece of bread is not very much food and definitely doesn’t equate to the calories in a candy bar or a pint of ice cream.

The point is, choose your calories carefully. Eat when it’s appropriate. Treat yourself occasionally. Eat in moderation. Don’t be suckered in by the exercise con that leads you to believe you can eat whatever you want simply because you took a 30 minute walk.

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How important is nutrition education in Schools?

Posted in food, Health, nutrition, school by commorancy on January 3, 2019

Stalks2Happy New Year, Randocity Readers! Welcome to the first post of 2019. Here’s a topic that’s been boiling for quite some time, but never quite mashed it into a written article. With the new year comes resolutions. Considering this is typically a new year resolution, it’s the perfect time to roll this article out. This topic is something I think that public schools and even colleges need to rethink. Let’s explore.

Growing Up, Food Choices and School

One of the things that more or less caused me lots of angst throughout grade school (and even into college), as I now reflect on it, was the lack of mandated nutrition education. I grew up in Houston and went to public school there and later went to college up state. At the time I was in grade school, I obviously didn’t know any better about nutrition and wouldn’t have challenged the ‘establishment’ even if I did. No, I was clearly in the dark on this topic.

One thing that I can definitively say about Houston ISD was its serious lack of food education. While there were classes available like Home Economics, these classes were far less about nutrition and more about how to prepare a meal and not burn it and not cut yourself. You know, the logistics of using pots and pans, cooking in the oven, using a blender or food processor, time budgeting and how to handle kitchen cutlery safely. As I said, logistics. While these are incredibly valuable kitchen safety and functionality education conversations, they have nothing whatever to do with smart food choices or in understanding healthy nutrition.

No, there was no such class available in elementary, junior high (now called “middle school”) or even high school. In fact, the cafeteria’s food choices served to the kids was actually some of the worst, least nutritional meals I’ve ever eaten in my entire life. They were edible, yes, but just barely.

Not only was the school remiss in teaching proper food education, the school entirely failed in feeding the students a proper meal that would aid in the nutrition learning process… which is really the most important part of any nutrition program. If you’re falling asleep in class because you ate the wrong foods, then perhaps it’s important to teach better food choices to avoid this outcome?

Unhealthy Choices

Before I dive deeper, let’s talk about the weird food choices from my school’s cafeteria. While I don’t recall exact meals served in my elementary school, I do recall the pints of milk that nearly every student bought and drank each day… sometimes two. Mostly I missed what was served each day due to the fact that I rarely bought a meal from the cafeteria. My parents packed me a lunch each day. However, what the cafeteria served was one from a set menu each day. One day might be pizza, another day might be hamburger and another might be Salisbury steak. If they served any fruit with the lunch, it was usually in the form of Jello. Oh, how I hated the school’s Jello. For whatever reason, it always had a very hard top “crust” that formed on the Jello that resembled more of chewing on rubber than a food product. Horrible.

As I said, I thankfully missed much of that nutritionally deficient and poor quality food fare as I rarely bought food from the cafeteria. Throughout elementary school, my parents made and packed my lunch in lunch box or bag and I would only purchase a pint of milk to have something to drink with my lunch.

When I did rarely eat a meal at the elementary school cafeteria, pretty much any meal served was either way overcooked, under cooked or simply tasted like a really bad 70s frozen TV dinner. I recall that the food mostly tasted of cardboard (little flavor from that grade C or D food). There was absolutely no care in the quality or the nutritional value of the food. It was simply supplied to “feed” the kids and, hopefully, get them through the rest of the day (at the cheapest cost possible).

It’s not that my bagged lunch was so much better, though. I mean, how many days in a row can you eat a bologna and cheese sandwich, some chips and/or maybe an apple or banana? Yep, that’s pretty much what my parents packed… that or peanut butter and jelly. It was a meal that needed to withstand no refrigeration. By the time we were ready to eat lunch, it was room temperature and was, well, not that tasty.

It was definitely a meal that left me wanting. Peanut Butter and Jelly offered its own share of problems, such as solid sustenance. Peanut butter is tasty enough, but it’s no where near filling enough to substitute for actual protein. The Jelly is just glorified fruit sugar. Jelly simply gave you a sugar high that would eventually drop so low as to make you tired and sleepy. Peanut butter and jelly was, in fact, one of the worst meals I could have eaten. I’m not necessarily speaking for others, but for me that meal didn’t work out. Thankfully, I almost always got lunch meat on a sandwich. Better, but obviously not best. It was almost always a sandwich so they wouldn’t have to pack silverware or containers. Occasionally, they might use the thermos in my lunch box to pack some soup, but that also lacked in being filling as PB&J… mostly because it was usually Campbell’s soup.

I don’t fault my parents as they really didn’t know better. Their food education throughout their schooling was as poor for them as it was for me. They made these food choices for us kids even though it wasn’t always the smartest of choices. It was mostly out of cost value or convenience (read speed). I can certainly understand them not wanting wake up two or more hours early to prepare cooked meals for us, then still be required to go to work later. I get it. But it also meant nutrition that didn’t fulfill our nutritional requirements. The cafeteria meals were hot and cooked, but not always that fresh or tasty. Either meal type left me wanting.

Middle and High School

As I moved into junior high and high school, my stance on nutrition only got marginally better. What I mean by that is that in junior high, I ate most of my meals by buying a cafeteria lunch. I rarely brought in bag lunches at this point. I guess, my parents were tired of having to make a meal every day and I was certainly tired of eating nearly the same sandwich every single day. So, I began buying meals at the cafeteria. Not the best choice I could have made in hindsight, but I definitely remember these meals.

These cafeteria meals consisted of a poor quality protein, including fried chicken, chicken fried steak and gravy, pizza (very, very bad pizza), spaghetti, Salisbury steak, hamburger (tasted like it was frozen) and other similarly horrible entrees. Everything served tasted as if it had been frozen solid an hour before. Our rectangular 4 or 5 compartment trays would also be fitted with a horribly overcooked and/or canned side dishes (i.e., green beans, corn, peas, etc) and a desert (Jello, ambrosia, carrot raisin salad, etc). Sometimes one of the tray slots would be filled with bread. The choices and food combinations were questionable, but always predictably the same. Because the school lunch program published its monthly meal schedule in advance, you could avoid the days when the worst foods were served… which was pretty much every day.

As I moved into High School, the whole lunch food dynamic changed for my first 1.5 years (before the school moved to a new location). Because my high school had no cafeteria at all when I started as a freshman, we had to fend for ourselves at lunch. Yeah, I know, it’s weird. Because of this dilemma at the school, a few of the faculty took it upon themselves to run to Del Taco or some other fast food place and buy a bunch of burritos or hamburgers, bring them back and sell them to us. I’d occasionally used this option when I didn’t have much time between classes. Again, nutrition was a second thought. It was less about feeding the kids a proper meal and more about getting the kids fed. It’s that cattle mentality.

Thankfully, our school campus overlapped with part of Houston Community College’s campus. Because HCC had a culinary program (such that it was), the students were tasked with operating an eatery and, thus, there was a school operated cafeteria on the top floor of their classroom building. Occasionally, I would end up there to eat lunch and, I will say, for the first time I had a reasonable quality and tasty lunch. It was probably even somewhat nutritious as they had a salad bar that I occasionally used. The bar was expensive because it was “by the pound”, but the ingredients were always freshly made and tasty. For me, it was a treat to eat this kind of food for lunch rather than burritos.

The last half of my high school years, the school had moved out of that facility and into a “new” building. I put that in quotes because while it was “new” it was horribly lacking in design and it was incredibly small for a high school building. I’m not sure what HISD was thinking when they designed it. I digress.

Anyway, we were again dependent on HISD to provide us with meals. This basically meant, we had to fend for ourselves because, once again, the food was total garbage. Instead of the cafeteria where you ask them to plate foods from a buffet bar, this was a walk up window and there was a fixed menu. One day it might be hamburgers, another day it might be pizza and another day who knows what crappy concoction they would sell us. The food was horrible, salty, sugary and greasy all at the same time. Yet, that’s what they served us at a similar (or sometimes higher) price to McDonald’s, Taco Bell, Del Taco or Wendy’s. In fact, because we had been so spoiled by being allowed to leave the campus for lunch during those 1.5 years at the older campus, we still took the opportunity to leave the campus to go get lunch. However, many of us ended up over at 7-Eleven because it was on the next block over and we could walk there and back in less than 10 minutes on our strict 30 allotted minutes. Fast food places required hopping into a car and driving for at least 5-10 minutes in addition to waiting on the order during a busy noon lunch crowd. You ended up eating your meal in the car on the way back because you had maybe 5 minutes to eat it if you waited until you got back.

None of these were terribly smart food choices, but this is what choices we had as students. Choices that could have been made better if we had had some nutrition classes to teach us better eating habits and had had better food choices served to us in the cafeteria. Or better, offer the students (at least in junior high on up) a real kitchen facility with microwaves to allow us to make our own lunches and offer up a fridge system to store our lunches until lunch time so the lunches aren’t sitting out for 4 hours without refrigeration.

Junk Food, Candy and Time Management

Candy bars, soda and generally sugary junk foods were common staples in my lunchroom beginning in junior high (7th grade). This was in addition to vending machines… which you couldn’t use during lunch because we were captive in the lunch room (doors were basically locked) and the vending machines were in the hall a fair distance away. If you managed to walk buy one during class exchange, you could buy and stock up before lunch, leaving it in your locker. If you did leave the lunchroom to go to the vending machine and were caught, you got detention.

In junior high, there was the cafeteria line which served “hot meals” on trays with very long lines, but there was also a concession booth in the back of the lunchroom that served foods like hot dogs, candy bars, chips, soda, granola bars, gum, candy with a much, much shorter line. It was basically the prepared stuff you’d find at a 7-Eleven or at a movie theater (minus popcorn).

Why is this important? During junior high school, the lunch line was so long, if you weren’t at the lunch room early, you’d be waiting to get your meal for upwards to 25 minutes in a very long line. The cafeteria workers were incredibly slow and it took even longer to pay for your meal due to the “meal program” slowness. Because the lunch lasted 30 minutes on the dot, that meant 5 minutes or less to woof down your meal.

This is an important point. Having enough time to eat a meal is just as important as the food that’s being served. The school didn’t care that it took students upwards to 25 minutes simply to buy their meal. Woofing down a meal in 5 minutes doesn’t offer enough time to properly chew your food. It just doesn’t work. Again, naïve school administration. It wasn’t my fault that my class was the farthest away from the lunchroom and let out last, yet I was constantly penalized with excessively short amounts of time to eat my meal if I chose to buy a meal from the line.

This meant three choices: bring your lunch, 5 minutes to eat or junk food available almost immediately. There were many times were I opted for the junk food so I could at least have 15-20 minutes to sit down and relax before the next class. It wasn’t the greatest choice, but it was “the lesser of those evils.” Junior high school ultimately taught me how to eat fast AND eat junk, but never eat nutritiously.

When I got to high school, the high school’s lunch window (toward the latter half of my time there) sold both a combination of meals and junk food. You made the choice when you got to the window. Because this window wasn’t part of the “official” HISD lunch program, you’d only find out what was being served the day of. This meant asking when you got to the window and then making a choice to buy or not. If you chose not, then you’d have to leave the campus and find a meal elsewhere. Believe me, the “meals” being served from that cafeteria window were some of the most questionable I’d ever had in school. Not only was the food expensive, it was simply horrible quality food. I walked away empty handed and ended up at 7-Eleven far too much of the time. Ultimately, it was trading one bad choice for another. But, at least it was something I could eat.

However, because of lunch period time constraints, sometimes there was no choice. As an example, one of the “meals” my high school lunch window regularly served (more than twice a week) was a Frito Pie. You know, pouring chili over the top of Fritos and topping it with cheese and onions. Yeah, such great nutrition there, if you consider salt, carbs and grease as nutritious. If you wanted fruit or salad, I can’t recall them ever selling that. Because these healthier choices of foods are more perishable than canned, frozen and bagged items, they didn’t want to keep it in the kitchen. Oh, how I longed for the days of the HCC cafeteria. In fact one or two times I decided to drive over there and eat instead. It wasn’t that far from the new school, but it was a hassle to leave and make it back on time. Instead, I’d usually make my way to 7-Eleven to their cold case and buy something prepackaged or to get a piece of fruit. Even then, towards my final year, the school office was trying to enforce not leaving the campus at lunch time. There’s no way that was not going to happen. Many of us still left to picked up lunch from 7-Eleven or McDonald’s or Wendy’s… just try and stop me.

In my senior year, one of the stickler academic instructors tried to hassle me one day for going to 7-Eleven. I simply told them I was on an errand for another instructor, which was a common request. He had to shut up and go away. Thankfully, it was my senior year and I could finally get away from that crap food.

Nutrition Education

The problem with public schools is that while they do a decent job at teaching the academic basics of history, math, biology and general science, schools typically neglect food science and fail to embrace the holistic idea of how food acts on the body. Students might learn about this topic if they happen to have parents who work in that profession, but many won’t learn it from school… which means most students didn’t learn it during my time in school. Today, schools may have added some nutrition classes, but I kinda doubt they’re where they need to be… teaching only the barebones basics and still serving questionable quality meals.

The closest that schools came to nutrition education at the time I was there was Home Economics (or whatever they might be calling it today). Home Economics is less about food and nutrition and more about the logistics of navigating a kitchen safely, knife handling, food prep, using kitchen appliances and timing of cooking so that all of the food lands on a plate at or close to the same time. It might have even included a discussion on budget shopping. That’s not nutrition, that’s logistics.

Basically, I learned nothing about food or nutrition until into my late-30s. I learned about it on my own slowly, which allowed me to better understand some of the problems I was experiencing to better my own quality of life through better food choices. To some degree, I still struggle with this only because of the lack of formal education around food and nutrition, thanks mostly to the lack of public education in teaching this important knowledge area.

Unfortunately, I moved from one type of “school” to effectively another when I took my first job at a theme park. Because the food being served there was only marginally better than my school’s food, I still didn’t learn about food and nutrition while working there. The food choices there were also questionable… and mostly consisted of a hamburger and fries. The park simply didn’t treat nutrition as anything important. It was more important to serve foods that people liked instead of supporting healthy nutritious choices. As employees, we had to suffer through with that food rationale geared towards park guests.

As employees, we also had no kitchen or fridge facilities to store our foods. If you wanted to bring something from home, you had to bring a small cooler yourself and then find a place to store it. Coolers only marginally worked because of the high outside temperatures during summer. For folks who worked in food service, they might be able to store a brought lunch in their restaurant’s fridge if the manager allowed it. That was only a perk for those specific workers. The general staff was offered no such kitchen facility when there was plenty of park space to build and offer such a lunchroom location.

Food is Energy

It’s clear, food is the energy needed to keep the body working. As they say, “You are what you eat.” That is a fairly accurate statement. Food is about balanced nutrition including balancing carbohydrates, proteins and fats in combination with vitamins and minerals. It’s also about understanding which foods contain which vitamins and minerals and understanding which specific foods fall under carbohydrates, fats and proteins by eyeing the food. For example, a hamburger patty is both fat and protein with very little carbs. A hamburger bun is almost all carbs with some fats. When you add vegetables, such as tomatoes and onions, this is primarily where vitamins and minerals come in.

Candy bars are primarily sugar and fats with a bunch of fillers, flavors and cocoa.

It’s really easy to write this now only because I’ve come to understand what is what. But, when you’re 5-18 years old, you don’t learn this. Like a foreign language, students learn best during these early years. Why this information is not imparted to children at that age just doesn’t make sense.

If I had been taught nutrition during my early school years, I could have moved into my 20s much more informed, with a healthier weight and ultimately made better food and nutrition choices during college years. Unfortunately, that didn’t happen.

Nutrition Classes

Nutrition is not a hard topic to grasp the basics. For example, understanding the Nutrition Facts label, understanding how to read an ingredient label and understanding what foods fall into which category (fats, carbs, protein) is actually mostly easy today, thanks to the standardized nutrition labeling requirements.

I guess schools thought that the Nutrition Facts label was so simple to understand that there’s no need to teach anything. Well, that’s not true. There are plenty of gotchas when reading a Nutrition Facts label. Sometimes it’s not about what’s on the label, it’s what’s missing from the label, such as food combinations.

Also, it’s quite important to offer sufficient time to consume the food in combination with supplying fresh, high quality meals is what would help the students to perform their best. For a timing example, the short 30 minutes offered to eat lunch in the cafeteria and the 10-15 minutes to woof down breakfast during the first class of the day. Teaching kids to eat fast is not a smart choice. Eating smart and chewing it properly is the smarter choice. As an example, sweet laden breakfasts causes the body to fight against sleepytime as insulin crashes because of the 150g of carbs during breakfast or lunch. This is why understanding smart nutrition is so important… such as how the foods act on the body.

For those students who have diabetes or require special dietary needs, these students become well versed in what to eat and what not to eat because of severe health consequences. Though, temptation is always there, there are severe consequences if they cheat. Kids with diabetes or food allergies learn these consequences early. Why does it take this level of consequence for kids to learn? Why can’t this type of information make its way to the general population of students? Setting up a nutrition class is not that hard to design, but it does require funding by the school. I guess schools just don’t feel that this level of nutrition education is important. It’s a short-sighted point by the schools.

Equipping our Kids for Success

Giving our kids every opportunity to succeed in life should be the goal of every school. Yet, withholding such vital information as how to eat properly in a world full of bad food choices simply doesn’t make any sense.

We teach students about such things as history to help prevent history repeating itself, yet we give students no tools to help manage food, nutrition and their body. Food can make or break the body. As a child, the body is very resilient to the fillers and chemicals placed into junk food. As we age, the body becomes less tolerant to these. This means that as our kids move into becoming young adults, then adults, many will forever struggle with weight issues and food related health problems… because they were given no tools in school.

By failing to equip our students to identify and avoid problematic foods, we are leading some of our kids down a path that will fail them. Knowing history, math, biology and science is great, but it doesn’t fully equip our kids to survive in the world, particularly when it comes to food choices.

Kids need to learn to make smart food choices in elementary school. They need to understand the difference between eating green beans or a salad over mac and cheese and chicken nuggets. They may not like green beans or salad, but they need to understand the positive benefits they could experience by eating them. Kids that age may not want to explore foods like these that early, but with a proper class, we could entice kids to want to explore these foods and become excited over them. This is the benefit of offering food choices and nutrition classes.

Bullying, Obesity and Kids

Much of the reason kids bully one another due to body weight issues. It might be that the kid is too thin and lanky, but it’s just as likely they’ll be overweight or even obese. Thin or fat are two sides of the same coin, usually resulting from improper relationships with food and simply not understanding nutrition. Being overly thin could be a metabolism thing, but it might also be the food choices. Being obese is also a metabolism problem in relation to food choices.

Weight loss or gain starts in the kitchen. The body needs proper nutrition based on the body type. If you’re predisposed to gaining weight, then that requires a different course of action with food than if you’re thin trying to gain weight. It’s all about tailored nutrition.

As I said above, the young body bounces back easily even when the wrong foods are being eaten. This is why kids can be both overweight and still be considered ‘healthy’. At that point, it would be considered a degree of health. Healthy isn’t simply a specific number. There’s variation between levels of health. You can fall under healthy with medical tests, but still feel awful, have aches and pains, sleep poorly and generally feel crappy overall. That’s a degree of unhealthy. Even kids can suffer from this problem.

Growing up, I couldn’t sleep more than 5-6 hours at a time. That wasn’t a sleeping behavior problem alone. That was a food and nutrition problem. When I eat properly at the proper times during the day, I can sleep for up to 8 hours, but generally hit the 7 hour mark before waking. I still struggle with proper nutrition. Today, that’s less about naïvety than time constraints.

It’s also important to understand moderation and variety in food consumption. Eating the same food day in and out may be tasty, particularly if the food is Pizza or Mac and Cheese, but that doesn’t make it a healthy food habit. It’s easy to become deficient in nutrition if you’re not getting balanced foods… like eating a piece of fruit or vegetables at some of the meals. It’s also about cooking and raw foods. Vegetables can be eaten raw or cooked.

The point is, teaching a proper food lifestyle from an early age can mean better body image, feeling better, more energy and a more positive outlook when at school. By eating only junk food and sticking to a diet that consists of the same foods over and over, the body may not be getting what it needs to concentrate in class or getting proper sleep. This can mean irritability, irrational behavior and perhaps leading to bad grades or being a troublemaker. Eating properly cannot in any way fix mental health issues, but it can improve health and well being, including mental well being. This is why it’s important to give students every possible tool to help them not only succeed in school, but have life tools to help them succeed into adulthood.

Raw vs Cooked

School cafeterias always cook the food until it’s overcooked. However, eating raw fruit or vegetables is a very good way to add more vitamins and minerals to your diet. Because we’ve recently had a spate of problems with raw vegetables (i.e., Salmonella or E.Coli), many people feel that they should be cooking their vegetables. Cooking vegetables is great, but it also strips some of the important nutrients from the food. This is why it’s important to include both raw and cooked vegetables in your diet. If you’re concerned over Salmonella or E.Coli, then lightly steam the vegetables. Let them remain mostly raw, but give them enough hot steam time to kill off any outside bacteria. Try to keep that vegetable as raw as possible. If a green vegetable has turned a dull yellow-green, then it’s overcooked. Green vegetables should remain a vibrant green color even when steamed.

To eat fruits and vegetables raw, wash them with at least water. Better, wash them in a diluted vinegar solution (3 parts water to 1 part vinegar). The vinegar won’t damage the produce and also won’t in any way preserve it, but it will kill off almost all of the bacteria and pesticides (and any remaining soil). You can also buy commercial produce wash solutions like FIT or Veggie Wash, but these can be more expensive than plain vinegar.

If you’re really concerned about this problem, I’d suggest visiting your local farmer’s produce market and get to know your local growers. Ask them how they manage their crops, the kinds of pesticides they use, the kinds of fertilizer they use and also ask about their general produce storage and handling practices (make sure they’re keeping the produce properly stored, such as chilled and that they are packed separately from other vegetables).

Shopping for produce also gives you the opportunity to take your children with you and let them pick out produce that is appealing to them. Shopping lets them explore the fascinating world of fruits and vegetables and lets them pick them up, touch them and see how they feel. It’s a way to get your kids interested in more than chicken nuggets, pizza and mac and cheese. Children are naturally curious explorers. Let’s let them do what they do best and explore the world of fruits and vegetables through new eyes. They may not like everything they try, but that’s okay. They’ll find at least something that they like. Kids are also more likely to like it if you let them choose rather than trying to force the foods on them. Food exploration is an important tool to entice children into trying fruits and vegetables. If you take them to a farmer’s market, many produce vendors cut up and offer fruit samples right there. This gives your child a chance to try the fruits right at the market.

Buying local produce, you can typically avoid many of the problems you find with the large commercial growers who supply your local supermarkets… and that includes supermarkets like Whole Foods and Sprouts, even as much as they tout fresh, healthy, whole foods and produce. Buying local doesn’t necessarily get you better tasting produce, but many times it does. For example, strawberries, blackberries, blueberries and raspberries in the supermarket are often bland and not at all sweet. Buying from a local grower, many times you’ll find much, much sweeter berries at or less than store prices. But, it’s really less about the price and more about the quality of the nutrition. It’s also about food exploration.

College

When I moved onto college, not much changed in terms of food quality. Our college cafeteria treated food towards students like someone might treat feeding pigs on a farm…. just throw some random slop out there and they’ll eat it.

My college cafeteria food clearly created some of the worst food I’d ever experienced at a school. In hindsight, the food itself was probably not much worse than HISD’s food… it was the extremely poor food handling practices that made it much, much worse. For example, when the college cafeteria served hamburgers, they would cook the meat in advance, place them into some kind of flavored water solution and leave them overnight in the fridge. Then they’d pull the metal hot table bins from the fridge, unwrap them and place them onto a hot grill to heat them up for the day.

Not only were the hamburger patties not fresh, they tasted weird. I think I only ever ate one or two before bowing out of that mess. Now keep in mind that the college forced a meal plan on every incoming freshman and sophomore who lived in the dorms. I can understand why they forced it. The food was so grade D that there was no other way they could sell that trash to anyone actually willing to pay at the register. On these bad hamburger days, I’d make my way to Whataburger, who always cooked at least grade B burgers fresh to order… none of that weird floating in hot water grade D nonsense.

It also meant that, for the first time, I had the option to make better food choices for myself. Food choices that not only worked for my budget, but that also provided fresh hot nutritious meals; meals that didn’t leave me feeling lethargic, sleepy and generally crap. That not to say I didn’t occasionally overindulge and get that way, but I began learning much more about nutrition on my own while in college. I also began learning because due to the crap way I had been taught to eat my meals in 5 minutes in junior high (reinforced by my first job) and the kinds of food I’d been taught to eat. I had also begun experiencing digestive problems.

At the time, I’m quite sure the college offered nutrition classes because of their various athletics and Kinesiology programs, but I didn’t take any of these classes. Though, I’m certain they were offered. In hindsight, I probably should have taken at least one class just to find out what I didn’t know. Unfortunately, my college degree already kept me busy. My degree plan just didn’t have any room after I’d filled in all of very few electives with classes that helped me graduate faster. However, my public school days definitely offered no nutrition classes. There was simply nothing available. If I had wanted to take a class like this, I’d have had to do it after school on my parent’s dime. My parents wouldn’t have agreed to this. Though, even in junior high, I was aware of services like Weight Watchers… and I’d even considered joining. I simply had no spare time (or spare money as they required you to buy into their food).

In high school, there were sex ed classes, but there were no nutrition classes… definitely none at my high school. In junior high, if there was any nutrition conversation, the extent of it was in a biology class, usually offering a very academic overview… being less about proper nutrition than the sheer basics about how food works on the body. There were zero nutrition classes available during elementary school, the most formative time when children should be exposed to proper nutrition.

Sure, we understand what tastes good (ice cream, Cheetos and Coke) and what tastes bad (broccoli and liver), but that’s such a basic understanding for a child, it’s just surface understanding of food, but completely skips healthy nutrition. It’s just a “I like this, but I don’t like that” kind of preference… which has nothing at all to do with making healthy food choices or nutrition.

No, it seems many public schools completely ignore nutrition and just how much healthy eating contributes not only to weight, but also to overall health, mental health, well-being and focus. That’s not to say that we should eat nothing but Kale salads with sprouts. Moderation is the key, eating healthy means making choices that allow the body to feel its best, act its best, look its best and be its best. Splurging on ice cream or soda or pizza or fried chicken is fine, occasionally. Everyone needs moderation in their diet. These should be rare events rather than every day. Treat them as ‘treats’, not as ‘staples’.

Controversial Topics, Making Choices

Nutrition is kind of a “he said, she said” world. Because there are so many foods (real and fake) on the market, every food industry wants an edge to get their product to sell. For this reason, this is why there’s all of these conflicting food topics… such as eggs are good, then eggs are bad, then eggs are good again… and so on. This has happened with salt, eggs, shrimp, avocados, sugar, saccharin, food dyes, food additives and even Coke. This is why schools probably shy away from setting up classes.

If you set up nutrition class, you’d have to decide which side of the fence you’re on… or at least so a school might think. This means that they might need to side with the egg industry that “eggs are good”. But then, some parents might not like that their child is being taught that.

Schools prefer to avoid this kind of confrontation with parents, particularly vocal parents who might do damage to the school. This is a misguided reason not to include a nutrition program in the curriculum. It would be simply easy to avoid this problem. You don’t spout the marketing rhetoric at all in the class. For something like an egg, simply offer what an egg is made of, the nutrition it offers and let the student (and parents) decide if the food belongs in the child’s diet. Don’t even bring up the industry politics of the egg. The point to school is to create an environment for critical thinking. After all, critical thinking is what we’re expected to do as adults. We need to think for ourselves and come to our own conclusions. No one can really make a choice about their own body but each person. This is the very message that needs to be driven home in any nutrition class. Basically, don’t blindly listen to an advertisement that says, “Eggs are good” or, “Eggs are bad”. Come to your own conclusion for yourself. If you eat an egg and it doesn’t agree with you, then clearly eggs are not for you. If the parents are strict vegans and they project that onto their children, then eggs may not be for the child.

Teaching students to listen and pay attention to how their own body reacts to eating a food is the only way that student can make an informed choice. For example, if drinking milk equals upset stomach and indigestion, this could mean lactose intolerance. This is the perfect example of listening to your own body. If you try something and your body reacts in a way that you don’t expect, perhaps you eliminate that food from your diet.

That’s the key element that needs to be taught in a nutrition class. That’s smart food choices. That’s choosing foods based on how your body reacts to it. We are not taught to do this as children. But, it’s something we learn going into are 30s and 40s when we can put 2 and 2 together. We learn which foods work for our bodies and which do not. Most of us learn this by trial and error. Some of us never learn and continue to feed our bodies with foods that make us sick and sicker.

Nutrition Concepts

This is why it’s important to introduce nutrition concepts early in a child’s life. Get them thinking about it in 5th, 6th or 7th grade. By this point, most children have probably experienced getting sick by eating some sort of food. Learning by experience is an important tool that schools can leverage in any nutrition class. Teaching young children about these concepts early will help them use critical thinking skills in the future… a valuable tool that can be used for a whole lot more than food choices and nutrition. It may even save a child’s life for critical food allergies.

For example, when I was aged 10-12, I never put 2 and 2 together about food. My parents would drop me off at the YMCA for a summer camp program. We would be out and about on a bus the whole day. I was packed a bag lunch, just like at school. Every day when we arrived back at the Y and before being picked up, I’d have a raging headache… every single day. One thing that I would get nearly every day was a chocolate candy bar from the vending machine when we would get back. Because we ate promptly at noon, we had no other food for the rest of day from then until around 5PM when I got picked up. I was rather hungry when we got back to the Y, particularly if we had run around outside most of the day. I’d save up the 35¢ or so for the candy bar and buy one most every day.

It never dawned on me that it was likely both the chocolate and the sugar rush that either caused or exacerbated the headache. I can’t say it was a migraine as it didn’t last overnight. Looking back now, I’m almost certain it was a sugar related headache. It might have been low blood sugar due to not eating much after our lunch or it could have been the rapid rise and fall of blood sugar from the precipitous insulin rush. It might have also been that I already had the headache and chocolate bar doubled or tripled its effect.

Since I was never diagnosed and because I had no classes in nutrition, it was only guesswork for both myself and my mother. She always found it curious that I had these, but it was never investigated because it was gone the next morning. If I had had nutrition classes during my time at public school, I might have been able to find the trigger and, with my parents help, eliminate the problem so that I could come home each day after camp feeling just fine with fond memories of what we had just done that day. Instead, most of what we did at camp is just a blur because the headaches seems to have not allowed those memories to “set”. Keep in mind that just a few years later, I worked outdoors every day and rarely, if ever, had headaches at the end of the day. I also didn’t eat candy bars after working. It’s one of life’s critical thinking skills that you must learn when considering nutrition and how nutrition and food affects each of us. This is an important lesson that could be taught much earlier to students, but isn’t.

Grade School Today

It has been a while since I’ve attended grade school, so I will concede it appears school districts have implemented some food science and nutrition programs. It seems that HISD is now offering a Breakfast in the Classroom program which allows students to eat at their desks during morning announcements. Unfortunately, what is served is limited to a single entree item. Students are also given a short amount of time to consume the food. If what’s offered is not something a child can eat (i.e., diabetes, allergies or autism), then they go hungry for the morning. I’d also include that some example meals include Turkey Sausage Egg Sandwich, Beef Kolache, Yogurt, Chicken Biscuit and Strawberry Oatmeal Breakfast Bar as the ‘main entree’. Along with this ‘entree’ portion, the students are served regular or skim milk and a selection from: apple juice, an apple, Craisins or similar fruit (basically, something sugary).

While having the students eat breakfast in the classroom isn’t something that happened in my school days, starting the day off with these fatty and sugary foods isn’t a recipe for focus because the foods served are sometimes too rich to start the day. The school should start the day with fresher whole ingredients that satisfy student hunger better with less emphasis on sausage egg biscuits, dried sugary fruits, breakfast bars and apple juice. You can serve these kinds of rich foods once a week, but not every single day. Serving these as “treat” foods gives the students something to look forward to… or better, offer the students a menu and let the parents and/or student pick their morning breakfast in advance. If the student fails to choose their breakfast, then serve them the ‘selected’ entree of the school’s choice. Letting the parent decide what their child eats at school allows the parent to head off health problems with their child.

HISD also claims to be helping students learn about food and nutrition. Here’s an excerpt from HISD’s web site about its nutrition education program:

Houston ISD is committed to teaching food literacy and food inclusion through a nutrition-focused curriculum. Food literacy starts with understanding where food comes from. It then expands to understanding relationships with food. This begins at a personal level; how different foods can be beneficial to the body and how some foods do not have any benefits for the body. This includes an openness to trying new foods and seeking out exposure to new foods. The relationship with food expands to cultural preference with foods, understanding both personal culture and others’ cultures and how that impacts food choice and why preferences vary between cultures. Expanding even further, food literacy includes the relationship with food/agriculture on a global, environmental, and economical scale. Food inclusion promotes a pattern of healthy choices that are flexible enough to fit into many cultural preferences and promote balance, variety and moderation. Overall, this means making delicious choices that benefit your body. The message of health should promote a positive relationship with food, avoiding messaging that use fear instead of facts. Nutrition Services aims to educate our students in the classroom, in the garden and in the cafeteria.

Unfortunately, I can’t find any information on HISD’s web site that discusses its class offerings, its class content, how or when the students can take these classes (i.e., are they electives?, are all grade levels required to learn this?, etc), or even if this curriculum is required by the students. It’s good that HISD has itself learned the effect that food has on students in focus, but I’m not sure that what’s being served to the students and what is taught encourages students to eat healthy meals and understand why some foods are to be considered ‘good’ and some are considered ‘bad’. It seems most of what HISD has implemented is more being driven by bad press against the school district and keeping up with competing school districts than actual commitment to the importance of food.

What HISD has done so far is definitely a step in the right direction. However, it’s nowhere near getting the importance that it needs in the classroom. Food and nutrition is equally important to STEM (Science, Technology, Engineering and Mathematics) courses. Food and nutrition clearly falls under science, but it is almost never treated with the same level of importance as a biology, physics, chemistry and others. Teaching the students the importance of food in the world may lead one of these students into a food breakthrough that helps out the world. That can’t happen when students aren’t properly exposed to the importance and role of food in everyday human life.

Sure, we must eat food to live. That’s the very basics of food. Food science goes well beyond that by enabling students to become productive adults who might create a food invention that can feed the hungry of the world. Yes, food keeps our own bodies fueled, but food science education can bring about positive food changes in the world. Only these new fresh eyes can see what adults cannot.

Other ISDs

In researching this article, I’ve found many larger ISDs also offering Breakfast in the Classroom programs. For example, New York and Los Angeles both have BIC programs. In the case of LA Unified, the students basically do all of the work from retrieving the food in a cart, to serving themselves, to cleaning up and returning the cart. Here’s a video that describes Los Angeles Unified School District’s program:

Of course, this doesn’t mean every school district offers a BIC program yet. Many still do not. They may offer breakfast in a cafeteria, but apparently participation in cafeteria breakfasts is as low as 30%. It makes sense, arrive at school early to eat breakfast or sleep in longer? I’d say that one is a no-brainer. No student wants to get to school any earlier than they absolutely have to. However, serving breakfast in the classroom is a smarter approach because it means students don’t have to show up early to eat breakfast. Students are already be in their first class by a certain time anyway and eating breakfast during that dead 10-15 minutes while the teacher is performing morning attendance, making announcements and getting their daily plans together is a smarter way to use that time. Though, it is also costlier because someone needs to pay for the meals. I would hope that students could bring their own meals from home and are allowed to eat those instead of eating the supplied food if they so choose.

If I could have eaten food during the first 15 minutes of my first class, I certainly would have taken advantage. However, at the time, my school had a strict no-eating-in-the-classroom policy. Though, some of us did sneak eat when we had the chance. We didn’t do it often because the penalties were pretty severe if caught. It also meant less food to eat at lunch.

While I’m all for the Breakfast in the Classroom program idea, the way it’s currently implemented is a bit lacking both from a nutrition perspective and definitely from a tailored nutrition perspective. In the case of food, one size does not fit all.

Health begins in the Kitchen

While performing exercise improves the body’s conditioning, it doesn’t always help with weight loss. There are many people who exercise every day and never lose any weight. Why? Because their nutrition is wrong. Many people mistakenly believe that exercising equals weight loss. That’s not true. Weight loss begins in the kitchen, not at the gym. To lose weight, you have to eat smart. Eating smart means understanding your body’s energy requirements for the day. In fact, you can lose weight simply by changing your food lifestyle.

I write, “food lifestyle” instead of “diet” because the word “diet” has negative connotations. It also has connotations to mean “temporary”. Meaning, you do it for a short time, lose the weight and then go back to “regular eating”. That doesn’t work. That’s also a recipe for the Yo-Yo problem. Weight goes down, then weight goes back up. In fact, the Yo-Yo problem is actually worse on health than staying at a consistent weight, even if somewhat overweight.

To lose weight, you need to change your thinking about food from “dieting” to making food lifestyle choices. What “lifestyle choices” means is changing the way you think about and eat on a permanent daily basis. For example, drop the candies, cakes and sugary foods from your diet entirely and adopt a cheat day system. Make the healthy foods your primary goto foods. If you want to snack, grab carrots, celery, broccoli and cherry tomatoes instead of a granola bar, a breakfast bar, chips or even cereal.

Adopt a don’t buy it attitude. If you keep the “bad” foods at a minimum around the house, you can’t cheat on them. No ice cream in the freezer? You can’t eat it. No cookies? You can’t eat them. And so on. This is a healthy food lifestyle. Instead, keep carrots, broccoli, cauliflower and cherry tomatoes around. Keep oranges, apples and bananas around. If you have these around the house, then you’ll eat them if you really want a snack.

Better, don’t snack and wait until your next full meal. Sometimes it’s only an hour away. In fact, if you’re an hour or less away from your next meal, get some water and wait for that. In fact, water is a good quencher. If you think you’re hungry, go get some water and drink it first. You might find that that satisfies your hunger for long enough to get you to your next meal. If you do find that you really do need a snack, grab something fresh (fruits and vegetables) over something packaged (chips, granola, breakfast bars, cereal).

For the cheat day, you can eat out, eat ice cream or basically eat anything you want, though I always recommend eating in moderation. Don’t stuff yourself to the point of being sick or uncomfortable. Eat until you’re no longer hungry, not until you are “full”… there is a difference. This allows you to partake in holiday meals, birthday meals and other special occasions. Leave these decadent foods to the special occasions, not your regular meals. Also, don’t skip meals because you’re “not hungry”. Eat something anyway… it doesn’t have to be a lot, it just needs to be enough to keep your body regular. If you want to eat a cookie or a piece of cake occasionally, that’s fine. It shouldn’t be everyday. If you’re single eating alone, don’t buy a gallon of ice cream or full sized pie. Buy smaller portions and individual sizes.

Food Combinations

Without getting into a ton of nutrition detail here, eating certain foods together is more likely to encourage weight gain than eating these foods an hour apart. For example, drinking milk together with cereal is a great way to gain weight. There’s fat (and sugar) in the milk and sugar in the cereal. The sugar in the cereal and milk act on the body to release insulin which then prompts the body to uptake the fat in the milk into storage via adipose tissue. This is especially true when you consider what other foods you might have already eaten that day. You don’t want to encourage the body to store fat. You want the encourage the body to use the fat stores that are already there, this reducing weight.

There are many food combinations that can lead to fat gain. There are also food combinations that lead to fat loss simply by eating certain foods together or eating certain foods far apart (or not at all).

Of course, calories also matter. Calories are a unit of energy consumed versus expended. Unless your body is in a near constant calorie deficit, you could gain weight by consuming the wrong foods together.

There are two ways to get into a calorie deficit. The first is obvious… exercise. The second is through food choices. Exercise doesn’t guarantee a calorie deficit because you can still consume more calories than you have expended. For this reason, exercise doesn’t guarantee weight loss… only a calorie deficit does, and that is achieved in the kitchen, not in the gym.

Kids, Food and Obesity

Armed with that information, let’s bring it full circle. Food isn’t a one-size-fits-all situation. Offering the same Breakfast in the Classroom meal to all students may not be the smartest nutrition approach for every student and may still lead to obesity in some students. For example, if a student already ate a huge breakfast before coming to school, they may still consume the BIC food simply because it’s there. This encourages overeating. The BIC program in no way polices the student to find out if they have already eaten a meal for the day. It simply assumes that every student hasn’t eaten before coming to school. Many haven’t, but some have.

This is a lax approach to nutrition for the students. If the school wants to be responsible for maintaining a healthy student weight, then they should be responsible for all of the meals for the student during their charge. The parents should refrain from serving the student any food other than dinner… and even then, the school should provide a nutrition plan for the student so that the parent knows what and how much to serve the student at the end of the day as a guide. Of course, the parent is free to do whatever they want, but that encourages obesity if they do.

When creating exercise programs for the students, the school should take into account the nutrition being fed to the students and offer exercise programs that work in concert with the amount of food being served. This means that the students will receive a balanced amount of exercise against food intake and lead the student to maintain their body weight.

If a student is overweight or obese, the school needs to have a nutrition counselor on staff who can tailor a meal program to help the student get back into a healthy weight by tailoring their meals to lead to that outcome. This means a tailored breakfast and lunch program. Once the student is back at their correct body weight, put the student onto the balanced nutrition program to maintain that weight.

Right now, the schools are simply throwing standardized food at the students to help maintain attendance (primary goal) and keep the students awake and focused (secondary goal). Those goals, while commendable, don’t aid the student into a healthy body weight. The schools aren’t taking a holistic approach to food, exercise and nutrition to not only keep students focused, but also to help the students maintain a healthy body weight for their height. A holistic approach is a smartest approach for the students health and well-being. School districts are still no where near this level of holistic understanding of food and nutrition for students. If the schools were to tailor food programs to an individual student’s needs, healthy body weight can be achieved and maintained giving bully students one less piece of ammo against fellow students. More than the bullying, it teaches the student how to maintain a healthy body weight going into adulthood (the most important aspect). Empowering students with understanding of proper nutrition and how to manage their own bodies will give them a huge edge when getting a job.

Being overweight or obese can affect your chances at landing a job. Being at a healthy body weight gives you that extra first impression you need when interviewing for a job. Don’t think for a moment that being overweight isn’t considered by a hiring manager. If a specific job requires a certain level of mobility, movement and carrying capacity, a hiring manager might not consider someone who is overweight or who appears overall unhealthy. Weight discrimination is real in the job market. Learning how to manage weight early in childhood and in the teens goes a long way to maintaining that weight into adulthood. Children who fail to be taught this are at a disadvantage when becoming an adult.

Schools need to consider a holistic and individualistic approach to food and nutrition when putting together their food and exercise programs for students. One size definitely does not fit all when it comes to nutrition and exercise.

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School bullying takes on new life on Internet

Posted in Health, peer pressure by commorancy on October 4, 2010

School bullying and peer pressure is something that each of us has to endure at some point in our lives. When attending grade school, we quickly learn about bullies and peer pressure. This life lesson happens very quickly. Perhaps even as early as kindergarten when another kid pushes you down because you wouldn’t give them the purple crayon. Whatever the reason, it starts early and only gets more and more problematic over the years.

By Middle and High School, these bullying tactics go from wanting your crayon to making the student feel like an outsider. Peer pressure comes in many forms, though. From the person who taunts merely to give the bully pleasure over someone else’s pain to the bully who uses others to get their schoolwork done or get money.  The pressure might even force you into trying drugs or smoking.  Whatever the reason, it is very hard and emotionally painful on the student being pressured.

Internet bullying

With the advent of Facebook, MySpace, YouTube and Twitter, it’s now easier than ever for students to broadcast themselves on the Internet for all to see. The danger, of course, is that by participating in such public web sites, each person can easily make themselves into a local celebrity unintentionally. Worse, your ‘friends’ are also on these sites and subscribe and comment on your personal statuses and posts.

Unfortunately, these very public outlets are both used and abused by student bullies. So, hanging the laundry out for everyone to see invites other people around you to comment. Not all comments are nice. Some even take the form of using bullying tactics to make the other person feel unwanted.

Teen Suicides

In the last few weeks, there has been 5 to 6 publicized teen suicides that are apparently directly attributed to Internet bullying. That said, these seem to have begun with local school bullies using the Internet to harass and humiliate these students. Students still in the teen years don’t yet have enough life experience to understand that the bullying isn’t the end-all-be-all of their existence. There is more to life than school and classmates. In fact, once you get past school, it’s likely you’ll never see most of those people ever again.

College, unfortunately, does present itself with peer pressure as well, but not always the same as high school. It can present in the form of Greek hazings, school clubs and other forms of social interaction situations. As a student in College, I had chosen not to become involved in any of these organizations because I wanted to concentrate my efforts on my studies.

Unfortunately, there are still other situations that can become an issue. The dorms. Many Colleges and Universities require you to live in the dorms for at least one or two years (depending on school policy). When you are forced to live in the dorms, you may also be forced to room with someone.

College Life, Dorms and Roommates

Unfortunately, when you’re forced to room with someone, you have to take the good with the bad. In my college dorm life, I’ve had several different roommates. One would go out drinking the entire night and come back smelling up the entire room of sickening alcohol breath. He would do this nearly every night. I was literally getting sick from the smell, I had to leave the room to get fresh air. I asked for a new roommate as I couldn’t sleep with that going on. The next roommate was a severe asthmatic who required breathing treatments every night using a loud machine.  The treatments lasted anywhere between 30 minutes to 1 hour.  I didn’t mind that he needed the treatments, I minded when he chose to do the treatments. He preferred to do this after 10PM and sometimes after midnight. That lasted about a semester.  I moved into a dorm without a roommate.  Unfortunately, even that situation wasn’t perfect as I had a suite-mate (we shared the bathroom).  In this situation, he was incessantly complaining about the bathroom.  After this, I moved into an apartment with another roommate and then later without one.

As a side note, if you sign a lease with a roommate (for whatever reason), be very careful.  If the roommate leaves and stops paying the rent, you are liable for the entire rent for the rest of the lease and all the utilities in your name.  So, be careful that you trust your roommate fully.  Also, sign small leases (6 months or less) and ask for an easy out should a roommate stop paying.  With cell phones, it’s easy to keep phone service separate now.  However, utilities like cable TV, internet service, water, gas and electricity can bite you.

Another side of this, with roommates, I would regularly find my stuff missing. Supplies and other items would inexplicably walk off. This would include pens, paper, books, CDs and personal items. I never knew exactly who was responsible, but I knew my roommate had let someone into the room. This is also part of college life. So, don’t bring valuables into a room with a roommate unless you really don’t treasure your belongings. Also, roommates do finger through everything you own, so be ready for this.  Finally, don’t allow your roommate to borrow or lend out your items to others.  You will never get them back.

Anyway, this basically means, you have no privacy in a dorm and roommate situation. This is also where bullying can start.

Social Clubs and Parties

In college, participating in the Greek system may seem to make you fit in, but it opens you up to social problems. Not only does it open you up to more peer pressure, it opens you up to hazing, Greek parties, binge drinking and other college party games. Greek parties are some of the strongest alcohol pressure zones you will ever find in college life. They can also become some of the most outlandish parties.

As a young person just having been turned loose in College, it’s easy to lose sight of what’s important and why you are there. After all, this is the first real taste of freedom most kids have in the world. Unfortunately, that freedom is just an illusion. No, you aren’t policed by the university to make classes. So, it is left up to you to get your butt out of bed and make it to class on time. It is also left up to you to get your school work completed. If you don’t do this, you can’t make the grade and you may be kicked out.  So, focus on the schoolwork and push everything else aside.

Schools choose to ignore bullying and peer pressure

Unfortunately, both high school and colleges are no better peer pressure situations. In fact, most schools look the other way and pretend it doesn’t exist. Bullying happens primarily because there’s something different that someone doesn’t like. Whether that’s because of the color of their skin, their religion, the classes being taken, their sexual orientation, the clothes they wear, the car they drive, the friends they have, the beliefs they hold, the music they like or whatever, it all begins with intolerance and hate.

This intolerance is usually passed along to their kids by parents. Kids learn what’s in their environment and expand on that as they grow. If parents have predjudice, these get passed onto their kids. The kids foster this all throughout school and lives which turns the kid either into a bully or the one being bullied.

Unfortunately, no matter the cause of bullying, intolerance and hate, schools ignore it. They don’t want to know it exists and they, instead, solely focus on the school as a money-making venture. In other words, schools really don’t take an interest in their student body’s health and welfare beyond simple measures (i.e. a school doctor). Schools ignore the bullying, hate and intolerance usually because those being bullied don’t say anything to anyone. Of course, when they do say something, the school may not do anything anyway. Schools tend to prefer status-quo over getting involved. Getting involved can also expose the school to legal issues and they prefer just to stay ignorant for their own legal betterment and financial gain. Also, if the school kicks out any student, that means they’ve lost the revenue from that student. So, there is a negative financial incentive to stepping into bullying situations and remove such students.  Unless the student clearly violate school policies definitively, they really don’t want to do anything.

The bullying persists

Because schools choose not to get involved, bullying persists and nothing gets done. This also leads students into taking matters into their own hands. In the suicide cases, these students felt their only recourse was suicide. Suicide is the flip side of the school massacres. Those prone to suicide are the people who tend to internalize their depression and take their own lives instead of being aggressive and taking the lives of others and then themselves. However, bullying can lead to either outcome depending on the type of person involved. Unfortunately, the other more violent outcome could just have easily have happened.

Whether suicide or a massacre, these issues usually stem from the same source: bullying, hatred and intolerance. With sites like Twitter, Facebook, MySpace and YouTube, students can now be more cruel and bullying than ever. Now these bullies can not only bully in person, but they can now find all of that person’s friend’s pages and leave hurtful, cruel and damaging comments on the Internet for everyone to see.  Or, in some of the cases, cruel videos of the students in private situations.

In the case of Tyler Clementi, he was apparently not openly gay. Yet, his roommate apparently choose to live stream video of a sexual relation on the Internet and Tweet about it. A camera that he had apparently been hidden before the relations started.

Lucky

Tyler’s roommate is lucky to be alive. If Tyler had been the personality type to explode, it’s possible that dorm or school could have ended up a massacre zone with many students and teachers dead or wounded. Instead, Tyler chose to end his own life by jumping from a bridge alone. Neither outcome is proper or necessary. But, Tyler thought so.

The reality is that schools need to wake up to peer pressure. It’s real and it is not going away. Students need a safe haven where they can go and openly discuss peer pressure situations where they will be taken seriously and investigated free from school penalties and consequences.  Diffusing peer pressure situations is actually important for schools to discuss because the outcome is quite clear should a bullied student take action.

Right now, there is no such place. Students would have to see their own independent psychological counselor to discuss these situations, but these counselors are powerless to do anything to resolve the situation. If schools want to stop the suicides and massacres, they need to set up a safe haven that has the power to stop peer pressure, bullying and other such stupid student tactics dead in its tracks. It’s really the only way. Unfortunately, such a program will cost real money to set up and universities won’t do this because they will lose some of their precious profits to manage such a program.  Public schools can’t do this with the severe funding shortages they are now incurring.  It’s a program whose time has come, but unfortunately, it’s going to take legislation to force schools into compliance.

Healthy Desserts and Restaurants

Posted in dining healthy, food and dining, Health, health and beauty by commorancy on August 9, 2010

I’m not getting this about restaurants. Is it that restaurants are getting more and more lazy or is it that they just don’t want to serve healthy desserts (or, in general, healthy food)? Yes, they don’t really even serve healthy meals, but that’s another topic. I know I’m not the only one, but consuming a decadent chocolate molten cake with a huge scoop of ice cream is the last thing I want after a heavy meal. That goes for key lime pie, tiramisu, cheesecake or baked apple crisp with ice cream. For me, the meal was enough to cover what I needed. Yes, I want something a little bit sweet after the meal, like a piece of fruit, a fruit cup or even a small cup of cinnamon apples. But, I don’t need a second 1000+ calorie meal.

Why do they always come with ice cream?

A scoop of ice cream has between 144 and 260 calories just for one scoop. As a whole dessert, for example, Chili’s chocolate molten cake is 1070 calories (according to their nutritional chart). Probably 200+ of that is just the ice cream. 1070 calories is a meal! In fact, it’s more than a meal. But, the added ice cream isn’t necessary. Granted, if you’re planning on splitting the dessert 4 ways, then that’s 250 calories per portion. That’s still a bit high compared to a piece of fruit, but it’s at least manageable. But, eating an entire molten cake yourself is just plain overindulgence.

Consider, though, that ice cream is made from a food designed for infants, not adults. The milk makes that dessert all the worse for your health. Ask your server to skip the ice cream and lose that extra 144-260 calories (and associated unnecessary hormones). Save those calories up for a later meal.

But, it’s so hard to tell the calories in a dessert.

No, it isn’t. Most premade baked desserts are made from processed white flour. White flour creates the most calorie dense baked goods known. So any baked good is at least twice the calories you think that it is. For example, you might tend to think a single fudge brownie is less than 100 calories. Wrong. The average 2″ fudge brownie is 243 calories. One small piece of cake with frosting is about the same as that fudge brownie.

If you still find it hard to determine the calories and you have any brand of smartphone, then visit Google and look up the calories for what you’re about to eat.

Restaurants and Food

The trouble with restaurants is that they know people want unhealthy food. Well, not that people want it unhealthy, they just don’t want it healthy. Granted, places like TGI Fridays and Chili’s don’t exactly serve unhealthy food, they just server you too much of it. So, when it comes to the dessert course, you end up way overeating. You’ve probably overeaten just with the meal alone. Then adding a 1000+ calorie dessert doesn’t do well to keep the weight off and the waistline trim.

Overindulgence

Since the 70s, I believe portion sizes have dramatically increased in restaurants. This is true in many cases because Chili’s and TGI Friday’s didn’t exist in the 70s in the way they do today. Their food items have gotten bigger and more dense over the years. Some of it is from the ingredients changing, but others are simple recipe changes.

Let’s make a change

The next time you go into a restaurant and want something sweet after the meal, ask if they offer fruit. It doesn’t matter if they say no, just ask anyway. The more people who ask, the more that will spur restaurants to change their desserts to be more health and calorie conscious.

The next thing you need to consider is eating off of the Kid’s menu. Most kid’s meals are anywhere from 100-350 calories per meal. That’s a far cry from the 800-1600 (average) for an ‘adult’ meal. Although, a half-rack of Chili’s original ribs is 480 calories without sides. Add in broccoli for 50-70 calories and the meal is around 520 calories. That’s actually a reasonable sized meal if you want to also add a dessert.

In this case, if you add a fruit cup, that’s about 100-150 calories. Adding the fruit raises the meal to 620-670 calories which is very reasonable for a single meal. Remember, you will eat 3 meals per day (plus snacks). You don’t need to eat a 2000 calorie meal (1000 main course and 1000 dessert). Consider that an average sized man probably only needs 2000 calories a day with minimal exercise (mostly sedentary). For a man who works out at the gym, runs or does any strenuous exercise, then he will need to eat more than 2000.

So, the more people who ask for healthier dessert alternatives, the better our waistlines will look. But, that also means you need to understand the portion sizes of the meals from restaurants and work around those.

California nutrition guides for restaurants

Now that California has required restaurants to place nutrition guides right on the table, it’s easier than ever to see how much you will be eating in advance. Knowing how a meal is prepared, you can also reduce the calories you consume by requesting higher calorie items be substituted with lower calorie items. For example, instead of fries or a baked potato, ask for broccoli, spinach or a house salad. Although, with a salad you have to be careful. Salad dressings are some of the highest calorie items. So, ask for light and use half as much as you need.

Going back to desserts, these are also listed in the nutrition guide. So, you should plan your meal ahead of time. Look for your entree and determine how many calories it is. Then, look for the dessert and do the same. Add them together and see how many calories both together are. If both together total more than 700, you’re eating too much. Of course, if you’re dining with someone else, consider splitting the dessert in half which halves the calories each person eats for dessert.

Overall, you can eat fewer calories at restaurants by asking for lesser calorie items to replace high calorie items. Like, ask for oil and vinegar for dressing. You can then use very little oil and more vinegar. Ask for colored vegetables (broccoli, carrots, greens, tomatoes) over starchy vegetables (potato, sweet potato, corn, corn chips). When grains are served (rice, couscous, etc), ask for less. You can still eat some, just eat less than what they want to give you. Or, leave more on the plate. If you leave this stuff on the plate, then this may also send a message to the kitchen that they are serving too much food. The more they throw away, the more it’s wasteful for them.

Finally, ask for smaller portions. If you know you can’t eat a full sized portion (or it’s simply too many calories), ask for less food. Alternatively, eat from the kid’s menu which offers smaller portions anyway. Also, don’t forget alcocholic beverages, wine, liquor and even sugary soda, coffee and tea. These drinks add significantly to your calorie consumption. So, don’t forget about them.

We can make restaurants change their menus if enough people ask for change. So, ask to talk to the manager and express your concerns. Also, go online and use the ‘ask a question’ or ‘send an email’ link on restaurant web sites. Give feedback on the things you want to see. The more people who ask, the more likely they are to make the change.

Personal dessert favorite

My own personal dessert favorite is frozen fruit. Why? It may sound strange, but it’s the perfect dessert at the end of a meal. It’s low in calories and it’s cold like ice cream (without the cream). So, you get all the benefits of an icy dessert combined with fruit flavors. I sprinkle a bit of stevia on top to sweeten them up a little. Too bad you can’t get this at a restaurant, but it makes a perfect low calorie end to a meal.

Diet vs Lifestyle

Posted in Health, health and beauty by commorancy on June 7, 2010

In this article, I will assume that when you’re reading this, you have committed to some level of weight loss. Whether that weight loss is for an event (i.e., wedding, prom, hanging at the pool, going to the beach, vacation, etc) it doesn’t really matter. Or, perhaps, you’ve just decided to make a change and simply want to be thinner than you are. Whatever the reason for the weight loss, the goal is still the same… to lose the weight.

What is your goal?

I’m not asking how much you want to lose. We’ve already established that you want to lose weight and you’ve likely already determined how much. No, this question is asking for how long do you want the weight gone? It’s a valid question. The reason I’m asking this question is very much the crux of this entire article. If you are looking to lose your weight for a month or two and then ‘forget about it’ and go back to ‘normal eating’, then this article really isn’t the answer.

This article may help you attain that goal, but this information is not intended nor designed to lead people back into the dieting trap. This article is designed to help people get out of the diet trap and bring about lasting change. If you are committed to lasting change, then you’ve come to the right place.

Thinking patterns evolved

Let’s start by discussing what the food industry has done for America (and, arguably, the world). We’ll start by saying that the food industry is, first and foremost, in it for the money. Secondarily, they supply food. Plain and simple, without profits they can’t stay in business, so money always comes first. From Kraft, Hershey, ConAgra, Archer Daniel Midland to Burger King, McDonald’s and Wendy’s, the mantra is the same. Eat more. It’s a simple and subtle, yet consistent message. The more we eat, the more money they make. It’s simple economics. It’s also economics working against the waistline. The bottom line is, eat more so they make more money. I’ll discuss how that thinking manifests shortly. As long as you keep this ‘money making’ aspect of the industry firmly in your dietary planning, you can easily maintain your weight loss goals. Remember, it’s about their profits, not your waistline.

Money making manifestation

The ways in which the food industry keeps to their profit goals is through marketing. Whether that marketing is on TV, in print, on menu or on the packaging, the message is always there. Eat more. How? On packages, there are many ways they accomplish this. Some subtle, some not-so-subtle. The first and most bold is the ‘serving suggestion’ combined with ‘image enlarged for detail’. So, for cereal, as an example, it’s always a heaping huge bowl of cereal filled to the top. Granted, the image is ‘enlarged’ so determining scale is out. But, that’s the point. They don’t want to give you a frame of reference so you equate that imagery with the bowls in your cupboard (probably huge due to standard manufacturer sizes). So, then you turn to the ‘Nutrition Facts’ panel and see that 1 cup is 110 calories. You naturally equate the ‘serving suggestion’ to the ‘1 serving size’ and pour your cereal thinking you’re eating 100-110 calories. The thing you don’t realize is that bowl of cereal you poured might account for upwards of 300-400 calories depending on bowl size. Combining that with 2% milk, you are looking at 244 calories in 2 cups of milk. That turns what you thought was a 100-110 calorie meal into a 500+ calorie meal. Granted, 500 calories for a single meal is probably fine by itself, but the nutrition in cereal and milk is questionable. Basically, it’s carbs and fat with some protein. The vitamins you receive have been fortified both in the cereal and the milk. On top of that, the milk contains bovine growth hormones that could interfere with weight loss.

With restaurants, the idea is similar. Show a picture of a great looking meal on the cover or next to the food item. They tempt you through the look of the food. Of course, if you’ve ever eaten at a restaurant once, you know the food never looks like it does in the photographs. But more than this, the size of the meal is also, again, quite large and hard to judge scale. On the plus side to this, however, is that many states (including California) are now requiring nutrition guides be placed on the table. So, you can look up that oh-so-delicious-looking-meal and realize that that meal is actually 1100 calories. Yes, that’s 1100 whopping calories. Over 1/2 of the recommended calories for a 2000 calorie a day diet. Again, over half of the calories for 1 day’s meals. So, the plate may appear appetizing, but you need to dig deeper to see just how calorie dense that meal really is.

You should begin to understand why are waistlines are exploding. We can’t eat like this and expect to remain thin. But, the food industry has been slowly and steadily increasing portion sizes so that we’re to the point of gut busting, yet oblivious as to why.

Convenience and Instant Gratification

The second aspect of this thinking paradigm shift is in convenience and speed. The restaurant (and food) industries have additionally ingrained into our consciousness the need-for-speed. We have to have it now. That food should be something that’s ready in 5-7 minutes. The microwave and other innovations have also instilled this thinking. Granted, some foods don’t need to take long amounts of time to prepare. Some do. However, it’s not the speed here that’s at fault. It’s the fact that most meals that can be prepared rapidly are usually the foods with the highest calorie density (see below). So, with speed can come higher calories. The food industry has played off of our need-for-speed and produced foods that prepare rapidly, but those foods are usually overly calorically dense.

Bucking the system (and your friends, relatives and colleagues)

So, now the main aspect to weight loss is bucking the system. You don’t have a choice in this matter. The industry has so ingrained into the American consciousness that more is better that you have to forget that mantra and retool your own thinking. In addition, that now means you have to ignore your friends’, relatives’ and colleagues’ comments. What matters is your goals. If you want to lose the weight, you must look at portions and do what needs to be done to meet your goals. That means you need to think critically about what got us to the gut busting mentality and retool your own personal programming. It also means eating smaller portions and eating less calorie dense foods. However, this does not mean starving yourself. It also doesn’t mean you can’t eat the foods you like. You must eat them in smaller sizes.

I know, it’s hard to ignore friends’ and relatives’ comments. It is. But, if you are committed, you have to do this. When they ask you to eat over, accept. But, don’t eat more than what you need. Remember, you also do have ‘cheat’ meals.

Calorie density

As food engineering has progressed, prepackaged foods have become increasingly more calorie dense. Calorie density means that the manufacturers have been able to pack in more calories into smaller and smaller sizes. This also means that you cannot easily spot high calorie items simply with your eyes. You now need to weigh the foods. So, that means if you don’t have a scale in your house, you need to get one. Scales are important because weights are the only true way to measure calories. For example, 85g of chicken is 120 calories (that’s ~3 ounces). But, can you spot 85g of chicken just by looking? No. 85g of chicken is actually a small amount of chicken. It’s about 1/3 of a small-med chicken breast. That also means that a small-med chicken breast is about 360-400 calories. But, some chicken breasts are now enormous (thanks to hormones). So, here’s another example of density. Because chicken producers are now able to produce humongous chicken breasts, restaurants may even be serving these on your plate. These breasts might be 600 calories. The food scale is your friend, so weigh your foods. It’s the only way for you to be certain of how many calories are in your foods.

Cheat meals

What is a cheat meal? Simply, a cheat meal is a meal that lets you eat a ‘normal’ (ahem) sized portion. A portion that you would find in a restaurant. Yes, that 1100 calorie meal above would be considered a ‘normal’ sized meal. But, this is a once-a-week meal. This is something that should be considered a treat or a reward. Think of it as a way to eat out and make it appear like you still accept the ‘eat more’ mantra. That you blend in with your waistline bulging friends. Then, once the meal is over, you immediately go back to your regular eating schedule as normal. And yes, I realize, I haven’t gotten to what is a ‘regular meal’ answer. We’ll come to that next.

So, what is regular sized meal?

Going by the 2000 calorie-a-day guideline of the FDA, let’s examine. It’s very simple math here. 2000 / 3 = 667 calories per meal. That’s assuming you eat only 3 meals per day. If you want to add in two 100 calorie snacks per day, then let’s calculate. 2000 – 200 = 1800. 1800 / 3 = 600 per meal + 2 100 calorie snacks. So, let’s break it out:

  • Breakfast = 600
  • Snack = 100
  • Lunch = 600
  • Snack = 100
  • Dinner = 600
  • Total = 2000

Here’s a challenge, I dare you to find any chain restaurant that offers full adult meals plus desert that fits into 600 calories. It’s next to impossible. Most restaurant meals start at 800 calories and finish (including a desert) well over 1800 calories just for that one single meal. How is anyone expected to lose weight eating that amount of calorie density in one meal? Combining that with several meals around that same size and you can’t.

So, this is mostly why you need to make your own meals at home. There are some restaurants that do offer lesser calorie meals. But, you need to dig through their nutritional guides to find them. For example, Chili’s offers a Guiltless Tilapia meal that’s just 200 calories (the full meal). That’s a Tilapia fillet and a side of vegetables (broccoli and shredded carrots). That would still leave 300 calories for a dessert (if following the above meal guide).

So then, what does a 600 calorie meal look like? Here’s a web site that gives you some ideas.

Grains, Vegetables and Fruits

The only thing that breads and, specifically, wheat products offer nutritionally is 1) carbs and 2) fiber. Both carbs and fiber are readily available in fruits and vegetables. Fruits and vegetables are much more vitamin and mineral dense than breads. In general, grains of all types fall into this as well (rice, barley, rye, corn and, of course, wheat). That’s not to say not to eat grains, you can. But, you get better nutrition out of vegetables with far fewer calories. So, you can eat more vegetables and get full, yet still eating far fewer calories So, eating vegetables will give you more fiber than wheat with far fewer calories (and much less insulin response). On the other hand, fruits give about equal insulin response as wheat (because of the fruit sugars). So, always think of fruits as desert.

Weight Loss

To truly begin losing weight, you need to rethink your meals. In that goal, instead of trying to do the above 600 calorie meals, you could do 200-300 calorie meals spaced out differently. For example, you might do 6 300 calorie meals over a 6 hour period and throw in 2 100 calorie snacks where ever you feel you need them. By eating more frequently with smaller meals, you keep the body constantly processing foods and nutrition. The body burns calories to digest foods. So, you are using this food processing system to burn calories. At the same time, you need to restrict your calories to an amount just under your maintenance calorie number.

So, if your maintenance number is 2000, you might have to drop to 1700-1800 to begin losing. You might need to go to 1500. It all depends on where your number is and only you can determine that number. Once you determine the number, you can easily maintain your weight (or go back into weight loss mode) as necessary. This also means the end to ‘normal meals’. That is, meal sizes dictated by the food industry. You need to ignore that rhetoric and use a plan that actually works.

Fresh foods and density

Food designed by nature is food the way it was intended to be found and eaten. That means, when foods are eaten the closest to that foods natural state, the more healthy it is (barring pesticides, hormones and fertilizers). When foods are in their natural state, they are the least calorically dense and the most nutritionally dense. This means, you can eat more of them to satisfy your hunger and, at the same time, not go over your calorie goals. You will also meet your body’s nutritional requirements. Such foods include broccoli, cauliflower, spinach, green beans, corn on the cob, carrots, etc.

On the other hand, foods designed in factories are the farthest away from nature that they can get. These foods are devoid of nutrition and very calorically dense. These foods must be fortified (vitamins and minerals are added back to these devoid products). These foods include bread, pizza dough, Pillsbury Dough, Cookies, Cakes, Pies, Ice Cream, Cheese and processed cheese food (Velveeta).

Foods that fall into the unsure status include Milk, Eggs, Chicken, Pork, Beef, Lamb, Veal, etc. While meats contain dense proteins and are necessary for the body, the commercial meat industry uses questionable practices to get these foods into the stores. So, unless you trust your meat supplier explicitly from farm to market, you may be getting extra things in your meats you are not really needing. That’s not to say that you can’t eat meat, let’s just say that you should limit meat consumption to only the amount needed to fulfill your daily protein requirements. As far as bovine milk, this is an calve food not designed for human consumption. See Randosity’s Milk: Does it really do a body good? for more details. Milk (and milk products, like cheese, yogurt, kefir, cream and butter) should be avoided as they are not necessary for the human diet. There is nothing in milk that cannot be had from other sources of solid foods including meats and vegetables.

Portions vs Exercise

To truly lose weight requires rethinking. It requires making yourself acutely aware of marketing practices and thinking about how manipulative these images really are. You need to determine your own calorie intake per day, but that will likely be no more than 2000 calories per day (unless you are an extremely active person like a bodybuilder, a runner, a biker, a hiker, a skier, a climber, a swimmer or a surfer). If you are not extremely exercise active, then you need to reduce your calories to fit a less active lifestyle. The bottom line is, calories in have to be less than calories expended to lose weight. The more active you are, the more you can eat. The less active, the less you can eat. It’s simple math here.

So, you need to reduce your portion sizes to accommodate a less active lifestyle. Increasing your exercise levels does not give you cause to binge, however. You still must stay below your energy expenditure to lose weight. You must equal your energy expenditure to maintain your weight. It’s very simple logic.

Permanent thinking

The hardest part is changing your thought behavior to become a permanent way of life. You can’t keep thinking ‘Oh, I only need to lose 5 pounds in 30 days’. No, instead you need to think, ‘They’re tricking me into that portion size’. So, eat a piece of cake, but eat a 50-100 calorie piece. Eat a size that fits into your daily eating schedule. As long as you adhere to portion sizes and calorie relationships that fit with your goals, you will continue on your weight lose goals. Don’t forget your cheat meal, though. You can use this as a crutch to help keep you on track. Eventually, this crutch won’t be necessary every week and you will fall into a normal eating behavior that is correct for your long term goals. You just need to give your body a chance to adapt (usually several months). And yes, your body will adapt to the correct portion sizes over time. Getting over that hump can take some time.

Let’s Recap

To affect permanent lasting weight loss, you have to understand misleading marketing materials that can lead you astray. If it looks too good to be true, it probably is. You need to retool your thoughts about food and your current lifestyle for long term changes, not for a month or two. So, think about how you can affect food changes that you can live with for the rest of your life. We also learned that a real meal size is about 600 calories (for a 2000 calorie a day diet). In fact, your meal size might be smaller than this to affect weight loss. It’s also difficult to find 600 calories in restaurant meals. You may have to request substitutions in restaurant meals to reduce the calorie density. Fresh natural foods are always healthier than processed industrial foods. Processed industrial foods tend to be high calorie density foods. So, you need to rethink your thoughts on foods and the way you think about foods. If you are committed to making these thought changes and learn more about foods, you can make a permanent lasting change towards a thinner you.

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Brooke Bates: Dieting failure?

Posted in Health, health and beauty by commorancy on May 31, 2010

I had recently watched a documentary that discussed Brooke Bates. At the time, she was 12 years old when she had liposuction to remove 35 pounds of fat. She was 220 before the surgery. After the liposuction, she began to gain the weight back and opted for lap band surgery to help her slow food consumption. The one thing that I didn’t see discussed was proper food counseling for Brooke or her parents. It may have happened, but it wasn’t discussed in this film. While dieting is part of the answer, the whole answer is in getting to the bottom of the eating and ultimately teaching Brooke (and people like her) about food.

Exercise alone is not enough to prevent weight gain. Why? It’s actually simple, more calories in than expended. The FDA and food industry conspire to keep us fat. Perhaps not intentionally, but then again who knows. The issue, though is that we see commercials showing us ‘healthy portions’. Yet the packages contain 3, 4 or 5 servings. But, the package appears as though it’s one serving. In fact, much of the front of the packaging is designed to mislead you into believing the package contains only one portion. Worse, though, is that many packages are extremely perishable once opened. So, you eat it or toss it. This perishable nature of the foods leads us to eat the whole package to keep from throwing anything away. Bad move, calorically. So, these are two strikes against the food industry… first, misleading advertising practices and second, packaging foods to intentionally spoil rapidly once opened.

The reality, though, is that restaurant portions are not healthy portions. If you visit any restaurant, the portion size is usually 900-1200 calories just for a meal. One meal. Multiply that times 3 + snacks. That’s 2700-3600 calories a day in meals alone (assuming 3 similar sized meals). Add snacks and you’re likely well over 4000 calories! That’s over twice the recommended calories for an adult (let alone for a child). Prepackaged food portions don’t really fare much better if you’re not looking at Weight Watchers, Lean Cuisine or other intentionally designed lower calorie meals. For example, Marie Calendar’s and Stouffer’s regular meals are exceedingly high in calories per portion.

Looking at FDA’s recommendations of at most 2000 calories a day, I’d suggest with our latest sedentary lifestyles, it needs to be lower than that. Perhaps 1500-1700 calories a day just to maintain… and then even less to lose weight without adding substantial exercise.

There is no way to maintain weight, let alone lose fat, other than to calorie restrict. And, restrict we must. That said, the food and medical industry makes that exceedingly difficult. Not only do restaurants make it difficult, but so do prepackaged foods. For kids, it’s even more difficult because of school cafeteria food and vending machines. The foods they are serving are very calorically dense and processed. That is, these foods contain far more calories than these children should be eating in a single meal. But, this information is not being taught to children. Children see the portion sizes the cafeteria offers and the knowledge is implicitly taught that this is how you’re supposed to eat and these are the foods you are supposed to eat. Sorry, but pizza, tater tots and chicken nuggets do not make for healthy meals. These are meals that should be offered as a treat, a birthday dinner or other special occasion. These are not the types of foods that need to be served every day. Yet, here we are. Children need fresh, not frozen reheated foods.

Worse, our doctors tell us to lose weight. Yet, the medical industry tells is we are unhealthy when we do calorie restrict. How is that? You want us to lose weight, yet when we do we are eating unhealthy? That doesn’t add up. The diet that McDonald’s is serving is healthier than a calorie restricted diet that helps us lose fat? These are all mixed signals. Advertisers show us and tell us one thing. The medical industry tells us another. Our doctors tell us something else. Worse, no one really helps us. We’re actually left to fend for ourselves on finding our way. Because no one can agree, most people just naturally assume that what the restaurants and packages say is the truth. Hence, we are obese because of misinformation, lack of proper information and the need for convenience. After all, it’s far easier (and cheaper in many cases) to drive through McDonald’s and pick up a meal than it is to make something from scratch.

Anyway, as far as Brooke Bates, was liposuction and then inserting a lap-band the answer for Brooke? Clearly both she and her parents thought so. What does that mean for the rest of Brooke’s life? She has still not been taught the proper information about foods. With proper food counseling and teaching proper nutrition, teaching about calories and combining that with testing resting metabolic rate, a diet could have been devised to help Brooke eat the things she likes (in much smaller quantities) and still have the body she wanted. After all, if you want to lose the weight, you have to put your mind to that goal. Not for just a day, not for a week, or a month, but for the rest of your life. Dieting isn’t as much about restricting foods as it is rethinking your outlook on foods so that food consumption becomes a lifestyle for the rest of your life. Dieting isn’t temporary. It’s a permanent way of thinking about food that must start first with rational thought and then put into action through proper food consumption. Knowledge is the key and that’s where a successful healthy food lifestyle must start.

Milk: Does it really do a body good?

Posted in Health, health and beauty, Household Tips by commorancy on May 22, 2010

Let’s consider milk for a moment. I know, we all think of the advertisements with some celebrity wearing a milk mustache. Yah, yah, whatever. It’s an ad, it takes up space. But, what does it really say about milk? I mean, really. Just because ‘insert famous celebrity here’ allegedly drinks milk, we’re supposed to too? Has that celebrity somehow become the authority on milk? No. It’s just a gimmick to make you think that because they drink milk, everyone should. Blah blah blah. It’s all rhetoric.

What exactly is milk?

Milk is an infant food. It was designed for unweened babies to help them grow. After all, babies cannot eat solid food right away. So, milk is designed as an interim food until the baby reaches the point where it can be weened from milk and eat solid food. To prove this point, female animals and human women only lactate (produce milk) for a short period of time after pregnancy to feed the baby and aid its growth. How does milk aid a baby’s growth? With hormones.

So, what about cow milk, that’s ok right? Wrong. Humans are the only known animal that intentionally drink the milk from other animal species. Milk is specifically designed for growing babies. I’ll repeat that. Milk is a food designed for growing babies, not adults. As such, it contains proteins and sugars, like most foods, but it also contains hormones to help the baby grow (hormones that the baby may not yet be producing) it also contains additional ingredients that help the baby’s immune system grow. So, cow milk contains cow hormones to help calves grow. These hormones were not designed for the human body. Yet, the milk and dairy industry would have us believe that these products are ‘good’ for the human body. How can they be? They contain hormones designed for calves. So, unless humans have somehow become cows, cow milk isn’t designed for human consumption. Let alone adult human consumption.

Infant food

As I stated, milk is a food designed for infants. It is not designed nor is it necessary for adults. After we’ve been weened from milk, we should eat solid foods for nutrition. For example, would any human today consider drinking female breast milk as an adult? Granted, there are probably a few people who would (and do), but most people are likely repulsed by that thought. So, why is it that no one is repulsed by the thought of drinking cow or goat milk? I mean, these aren’t even the same species as humans. Milk from human mothers is at least designed for human consumption where cow and goat milk are not. Human breast milk has the necessary nutrients for human infants and contains the proper human hormones to stimulate growth in a human infant. So, this type of milk is designed for human consumption. Yet, you don’t find the dairy industry milking lactating human mothers for cartons of milk. No, instead we exploit the infant food from other animals.

Cows and Goats

In order for any animal to give milk, it must be kept pregnant (or at least, given hormones so the animal’s body thinks that it’s pregnant). The hormones in the pregnancy tell the animal’s body to produce milk. So, whenever you buy cow’s milk, this milk is obviously from a cow who’s pregnant. This also means there is a measure of growth hormones in the milk itself. These are natural hormones that exist in the milk to aid growth of the calves. So, milk at the store also contains these hormones. So, even if ‘organic’ milk claims to be rBGH free, the milk still contains calve hormones that naturally occur to help calves grow. Because these hormones do not aid in human growth, they are unnecessary for (and possibly harmful to) the human body.

Hormones

What are hormones? They are lock and key molecules that stimulate some specific part of an animal (or human). For example, Human Growth Hormone (HGH) stimulates cellular growth in humans. Melanocyte Stimulating Hormone (MSH) stimulates melanocytes to produce melanin in the presence of UV. These are but two hormones that drive specific body functions. Milk contains growth hormones necessary to help babies grow. So, feeding an infant cow milk instead of human milk, overlooking casein and other potential allergens, may not have the appropriate lock and key effect on a human child. So, a human baby fed cow milk instead of human milk might not grow properly in the same way as a human breast milk fed baby.

Milk does a body good?

Considering that milk is an infant food and the fact that it contains hormones to stimulate growth, adults don’t need these. Adult human bodies produce their own hormones in the necessary levels. Consider that cow hormones might, in fact, interfere with the absorption of human hormones by fitting the keyhole of human receptors. But, instead of producing the necessary stimulation to do what’s necessary in a human, it might do nothing at all. So, this bovine hormone key blocks the lock from human hormone keys and prevents the human hormone from functioning. That’s at least one potential scenario with cow hormones. It has also been theorized that these hormones may even be responsible for interfering with the functioning of the pancreas eyelet cells that produce insulin. The human body produces insulin to counter blood sugar levels. However, drinking cow milk could introduce bovine hormones that key into these locks in the pancreas and interfere with the workings of the human hormone to stimulate insulin production. This interference could result in lower or less production of insulin than is necessary for proper bodily functions. This could then leave higher blood sugar levels leading to diabetes. It might further produce altered insulin that’s ineffective at reducing blood glucose levels. There are any number of ways that bovine hormones could interfere with human body functions. So, with that in mind, it’s quite possible that milk is at least partially responsible for diabetes. Drink enough milk often enough with enough hormones and it’s possible.

Other dairy products

Milk is only part of the problem here. Cheese and other dairy products made from milk are just as problematic. For example, cheese requires gallons of milk to produce a much smaller amount of cheese. The reason is that the milk solids separate from the whey and leave the solid cheese. Because the whey liquid is pulled out, the cheese condenses into a smaller more compact space. Because cheese is, then, concentrated, so are any hormones present in the cheese. Again, milk is an infant food. Thus, it follows that because cheese is made from an infant food, it is also and still an infant food. I know this may seem contrary, but think about it for about 2 minutes logically and you will come to this same realization.

This issue exists with yogurt, kefir, butter, cream and cottage cheese (to name a few). Anything that is made from milk (and specifically cow or goat milk) is still a problematic food.

Avoiding dairy

Some advertisements claim that milk is the perfect food. Yes, it’s perfect… perfect for babies. They need this formula to help them grow. It is not perfect for adults. Adults need solid food to survive. After infancy, we need to give up milk. That’s why the mother stops producing milk. But, humans have used their knowledge and engineering skills to take the cow and keep her continually pregnant so that she’ll give off milk. Because cows produce a lot of milk, it seemed a no brainer. I’m not sure, though, who first thought up the idea of adult humans drinking cow milk or why. But, someone did and here we are today. We have an industry that is based solely on stocking grocery store shelves with something we should have long given up past infancy.

If you are concerned about health issues, you might want to consider giving up dairy products. Above and beyond the hormone issues that can interfere with the adult body, there are also allergy issues because of casein (among other ingredients). Giving up milk and milk products may help you in your own personal health goals. Certainly, the two primary substances in milk that the industry harps on is calcium and vitamin D. You can get the same amount or more calcium from eating green vegetables such as Broccoli, Spinach, Collard Greens and even Kelp (seaweed). You can get vitamin D from sunlight. There are also questions about how bio-available both the calcium and vitamin D are within milk.

Alternatives

If not cow or goat milk, what alternatives are there? There are several. Those that come to mind include soy milk, coconut milk and almond milk. I’ve tried all three and of the three I prefer almond milk for flavor and consistency. It doesn’t really taste a whole lot like cow milk, but it’s still creamy enough that for baking or cereal, it works fine. Since these milks are produced from plant products rather than other animals, it won’t contain stray animal hormones… especially not related to growing babies. As far as I know, though, you may not be able to produce cheeses from any of these milks. Although, in the process of producing almond milk, the leftovers can be turned into an almond cheese and soy produces tofu.

Are these alternatives healthier than cow milk? Well, clearly, they don’t contain unnecessary animal hormones. So, from that point of view, they probably are healthier for the human body. Overall, it’s still a processed and concentrated product. The human body really does better when foods are eaten in the proportions and concentrations found in nature instead of being condensed into highly concentrated versions.

Health Issues, let’s start with milk!

While animal milk cannot be blamed on every illness out there, no one seems to point fingers at the dairy industry at all. In fact, way too many people tout the benefits of milk and few are willing to say anything negative. We are all so ready to blame soft drink, hamburger and potato chip manufacturers for society’s ills, but what about all of the alleged food staples? Why should these foods be allowed a free ticket from health reviews? They shouldn’t. Clearly, our food sources need to be examined thoroughly from top to bottom. Yes, these examinations need to not only include potato chips, hamburgers, fries and soda, but it also needs to include eggs, cheese, dairy and also processed and canned foods.

We’ve all heard the adage, “You are what you eat” and this phrase is as true as it always was. This adage also should and does include those foods we have always considered healthy and beneficial. We need to rethink foods in a more intelligent way. Unfortunately, we have agencies like the FDA, USDA and FTC that are there to help subsidize big agro-business. After all, we can’t have those farmers out of business now can we? It’s always more important to keep business humming along than help keep people healthy, or is it?

Noon lunch, 2:30 crash

Posted in Health, health and beauty by commorancy on February 27, 2010

Have you ever wondered why you get really sleepy around 2:30PM?  What you eat at lunch has a lot to do with it.  Most lunch menus serve you rice and/or bread with your meal.  On top of this, you’re probably eating chips, fries or other starchy foods.  You may even be eating too much.  A lot of people don’t understand this fact about starch, but starch is basically long chains of sugar.  The body knows how to easily break these chains turning them into glucose (blood sugar).  So, while starch doesn’t taste sweet, that doesn’t really matter to the body.  It processes starch just as though it were sugar.

With all of the heavy loads of starch eaten at lunch meals, the body’s reaction to that is by producing insulin to balance the high blood sugar levels.  The downer you feel at 2:30PM is the body clearing the excess blood sugar from your body, but possibly even more than this.  Insulin is a hormone released by the pancreas to stimulate the muscles and liver to metabolize the blood sugar thereby taking the excess blood sugar levels down.   If too much insulin is released, you may end up slightly hypoglycemic (low blood sugar) which can make you sleepy (among other symptoms).  Once the body releases glucagon, another hormone that raises blood sugar levels, the blood sugar levels should even out.

The body wants to keep blood sugar levels in check.  But, after an excessively large starchy meal, the body may overcompensate by producing too much insulin which can cause sleepiness.

The takeaway from this is that you should limit how much starch and food you eat at lunch.  You don’t need to stuff yourself to the max. You just need enough food to get you through till dinner.  You should also try to limit the starchy foods in lunch meals.  The idea is to keep the body’s blood glucose levels even throughout the day (especially if you are healthy).  Heavy spikes in blood sugar (starch consumption) overtaxes the pancreas (that creates insulin) and, in some people, may eventually lead to diabetes.  More than diabetes it is good to do this just to keep yourself feeling your best and avoid afternoon sleepiness.

For lunch meals, you can include some starch, just don’t make it the majority of your meal.  Meat and vegetables don’t raise insulin much. Potatoes, bread, pasta, cakes, cookies and candies all raise blood sugar levels, so be careful eating these meals for lunch.  If you limit your consumption of sweet and starchy foods during your lunch meal, you can avoid the sugar high and subsequent sugar low.  If you can keep your insulin levels even throughout the day, you can avoid the afternoon sleepies.

Eat To Live or Live to Eat?

Posted in Health by commorancy on January 14, 2010

If you’ve set your New Year’s resolutions to embrace fat loss, you’re probably asking yourself this question.  Or, further, you might be asking yourself what does this question mean?  The answer is pretty straight forward.  Do you eat food to survive or do you live to eat food?  The answer may surprise you, but you have to be willing to take a hard look at yourself to uncover the answer.  Let’s explore.

Trust

In America, food is very abundant and in a lot of cases, very cheap.  From fast food that’s 99 cents for a meal to expensive dine-in meals.  It’s your choice how you wish to dine.  The main difference between cheap and expensive food is in where the food originated and how or if it’s processed.  For example, foods that come from organic farms or from farms that don’t use hormones on their livestock may be better for you than those foods that do use these chemicals (depending on the farm).  Foods not refined are also better for you.  The one question you need to ask yourself is, “How was the food produced?”  The only answer that I can offer here is to tell you to buy foods from sources that you trust.

Can you trust Safeway?  Can you trust Lucky or Albertson’s?  Can you trust the corner grocer?  Can you trust Campbell’s soup or Kellogg’s Cornflakes?  Only you can determine which stores and which brands you trust.

There are many problems when purchasing from chain grocers.  They buy from many farmers and manufacturers in such bulk that it’s difficult for them to always offer you healthy choices in foods.  So, you may need to opt for more local grocer choices. If you purchase from local farms, you may find a lot more information on how the food was raised.  Once you establish your immediate trusts, you can then find the foods that work for your dietary needs.  Note, though, that trusts change over time.  Brands get acquired or disappear from the shelves, formulations change, etc.  So, even when you’ve had a trust with a specific brand or grocer, you should re-evaluate that trust from time to time to ensure the food is living up to your quality expectations.

Does all of this really matter?

That depends on you.  If you think it matters, then it matters.  Once it does matter, then you need to seek food choices that fit your needs.  The less picky you are, the more choices you have when shopping.  But, you may also be compromising your health by being less picky.  Also, if you have health issues that must be addressed by using specific foods, food choices do matter.

Five Star Dining

Let’s start by examining the expensive dining options first.  If you choose to dine at a 5 star restaurant, along with your excessively large bill, you may find that your food seems more fresh and tasty.  You may be correct in that assessment.  Generally, 5 star restaurants buy foods from the best quality growers and grocers.  In some cases, the chefs may even personally hand pick the meats and produce they want to use.  With lesser quality restaurants, the foods may come from a commissary (a centralized store distribution facility for that restaurant chain) or from a food distribution service like Sysco.  Where the 5 star restaurant is looking for grade A+ ingredients, lesser star restaurants may opt for grade C or even D foods (because they cost less).  Depending on the type of lesser restaurant, they may even serve you pre-prepared canned foods (like Pace Picante sauce). So, what you may be served in a 2 or 3 star restaurant may be no better than what you can buy and serve yourself from Safeway.  In some cases, it may be worse.

Secondarily, when you eat at a 5 star restaurant, you should find that each and every food is fresh made from scratch.  In fact, most of these level restaurants make your food immediately when you order.  So, there’s nothing pre-prepared.  It’s all made fresh (other than the prep work to cut up veggies earlier that day).  Even the deserts are prepared and baked fresh (or should be).  That’s the difference between Chili’s (a 3 star Bistro) and a 5 star restaurant.

Does 5 star dining make the food healthier?  Not necessarily.  True, the food should be made fresh.  True, the food is probably grade A+, but that doesn’t lessen the caloric value of the food.  In fact, many 5 star restaurants prefer rich foods with a high fat content (creams, butters and oils) because they make food taste more luxurious.  So, even though you may be consuming fresh foods prepared from fresh ingredients, you are not likely eating to lose weight.  One thing, though, that you will find in 5 star restaurants are smaller portion sizes.  Where Chili’s might overload your plate with a ton of food, you may find a 5 star restaurant serving your dinner in a small portion in the center of a big plate.  Yes, it’s very pretty and presentation is a big deal in a 5 star place, but the size doesn’t necessarily lessen the amount of calories in the meal.  If you’re concerned with calories, you should always ask before you dine (preferably on the phone before making a reservation).

Commitment

In order to make fat loss a reality, you have to both want to lose fat and commit yourself to change.  Commitment is the key.  With so many food choices out there and a lot of pressure to eat tons of food (especially by friends, relatives and co-workers.. not to mention the huge portions in restaurants), you need to distance yourself from that influence.  That means you need to consider creating your own foods from scratch in the portions that fit your needs.  You can opt to use pre-prepared meals that are frozen or even foods that come from Jenny Craig, Weight Watchers, Lean Cuisine or Nutrisystems.  However, you can certainly lose the fat without the need for any specialty meals.  Let’s explore fat loss clinics…

Commercial Fat Loss Organizations

Companies like Jenny Craig, NutriSystems and Weight Watchers are good at what they do.  The trouble with these organizations isn’t that they help you to lose weight.  No. They definitely help you shed the pounds.  The trouble is, how do you keep the weight off once you leave their program?  None of these organizations offer proper weight management techniques after you depart.  They hook you into their ‘system’ using their packaged foods.  After you leave, they make it reasonably difficult to use external foods that are not part of their program. This is unfortunate, but it’s also a way for these systems to entice you back only to spend more money. Remember, these are commercial outfits in it to make money.  So, their goal is to get you hooked onto their program and then keep you coming back to spend more and more money.  As long as you are willing to do this, you can keep the weight off.

When using their food offerings, they use points systems or exchanges.  That’s great, as long as you are eating foods where you can easily determine those numbers.  If you start eating whole real foods from the store or a restaurant, you may not easily be able to determine points.  So, you’re stuck.  When you can’t determine the values, you don’t.  Because you can’t, you can’t easily determine how much of it you should be eating.  You then slip back into eating ‘real food’. So, it ends up in a vicious cycle that leads to fat gain.  This is the cycle that you want to avoid.  You need to understand foods at a more basic level that can be applied to any meal, not just those meals created by Jenny Craig.

Of course, this is not meant to berate these programs.  They are good at what they do.  If you have the means and are willing to stick with their programs, then you can lose the weight and keep it off.  But, you also need to determine a way to ween yourself from their program and use home made foods as a substitute or even meals at a restaurant and still keep the weight off.  How do you do that?

Knowledge

You need to empower yourself by understanding foods, understand how they act on the body and understand how to easily identify healthier foods from unhealthy foods.  So, what exactly does ‘healthy food’ mean?  That’s a really good question, let’s explore…

Healthy Foods

What is a healthy food?  We hear the term ‘healthy foods’ all the time.  As an example, a study has said that drinking Welch’s grape juice is healthy for you because the dark purple juice is now classed as an antioxidant.  So, there are now claims you need to drink more.  But, is grape juice really that healthy?  Antioxidants may be important to help cleanse the body of toxins, but grape juice is also concentrated and processed. Anything that is processed is not as healthy as the whole real thing.  For example, eating dark red table grapes provides the same antioxidant properties as drinking concentrated grape juice.  Additionally, eating the whole fruit provides you with fiber.  Note, however, that fruit is primarily sugar (fructose and sucrose) and fiber.  Processed juice is devoid of fiber, so the sugar in juice is digested almost immediately. Eating table grapes requires less immediate insulin release due to the time it takes to process the sugar out of the fiber.  Drinking grape juice, on the other hand, is akin to drinking a soft drink.  Granted, the soft drink has no antioxidant properties, but the sugar high is the same drinking both drinks.

Secondarily, is all grape juice created equal?  This goes back to the issue of trust.  Some juices are sweetened only with the juice from the fruit.  Others add additional sugars or sweeten with concentrated mixtures of sugars from the fruit.  So, they might extract a juice concentrated version and then extract a second version that’s a concentrated sweetener version.  They then mix the juice concentrate version with the sugar version to make the whole batch sweeter.  They can say it is 100% real grape juice, but that doesn’t mean they didn’t play games to get it sweeter.  Again, trust.  You need to trust how a company processes their foods.

Eating whole grapes does the same trick as drinking the juice.  However, when eating the whole fruit, you are less likely to eat as much (the fiber fills you up).  Because the fiber fills you, you are also less likely to eat as many calories in one sitting than you would drinking a glass of fiberless juice.  Reducing calories below the RMR is the key to losing fat, so that’s the goal here.

So, which is healthy in this example?  Clearly, vitamins and minerals are important.  You get the most vitamins and minerals by eating the whole fruit rather than concentrated and processed foods.  Many vitamins and minerals are destroyed during processing. This is why so many processed foods must be fortified (they add external vitamins) to make up for the destroyed vitamins and minerals.  In this case, eating the whole grape is more healthy than drinking heavily concentrated and processed juice.  This goes for any foods that are processed.

Steps Removed From Nature

Think of healthy foods in terms of how far they are removed from their natural state.  Clearly, a grape is the most natural state of this fruit.  Therefore, it is the most healthy form of this fruit.  As it is processed, each step away from its most basic natural state makes it one step less healthy for the human body.   So, the steps might look something like the following:

grape -> grape juice fresh squeezed -> grape juice boiled down (concentrated) -> grape juice syrup / grape juice sugars -> grape juice powder (dried) or flavoring ->  grape jelly fruit snacks or grape popsicles

So, the fruit starts first and everything else is derived from some processing step after the initial fruit.  For each step after the initial fruit, that reduces the healthy nature of the food.  For each step removed from nature, then, that determines how less healthy it is for the human body.

Food Processing

What exactly is food processing?  At home you think of a Cuisinart for food processing.  However, processing foods in manufacturing is a way to concentrate the foods into usable constituent components (sugars, starches, salts, flavorings, etc).  The idea is to take an initial natural food and distill it down into its constituent components for later reintegration into another food product.  For example, Pringles chips are made from potatoes.  But, they aren’t whole potatoes.  Instead, they are made from ground and processed potatoes (and other ingredients), then they use a special process to form the chip into that familiar Pringles shape and bake it in place.  While the potato may have started whole, once it’s in a chip form coated with salt, it is no longer whole and is now removed from nature at least 2, 3 or more times.

(To be continued in Part II: Eat to Live)

Disclaimer:  This information is not intended to be used as a diagnosis, to diagnose or as a diet.  It is strictly to be used for information purposes. You will need to find your own way to lose the weight.  These suggestions may work to help you understand the body’s processes, but you will need to choose the foods that keep you healthy and let you lose the fat.  Everybody’s body is different, so this information may not work for you. You should also consult with a doctor before launching any calorie restricted diet to determine any pre-existing conditions prior to dieting. This information is provided as is.  All risk of use of this information is assumed by the reader.  This information is copyright 2010 Randosity.  All rights reserved.
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