I've let this blog lag. I haven't wanted to, but so much has been happening. And sometimes you can't juggle it all... for your own well-being. :)
But I will work my way back to this. Even when I'm not writing about it, I'll still be reading and learning. This is too important. I know too many people with health issues. And I want to share with them what I've learned so they can make their own choices and find their own path to well-being.
Through the end of this year memos here will most likely be in random intervals, but I am not giving up.
©2011 Memo To My Health. Please do not republish our content without notifying us and getting permission.
Tuesday, November 15, 2011
Tuesday, September 27, 2011
Salt, Sodium and a Sidetrack on Sugar
Another reason to cut back on (or out) highly processed foods... Another reason to read labels... Another reason to be a conscious eater...
NPR's new food blog, The Salt, has an article on Why Skipping Salt is So Hard to Do. It mentions how most people know that too much sodium in your diet is a bad thing, (Do they? I hope so. It's most commonly associated with high blood pressure.) but that salt is pretty much inherent in fast foods and processed foods. It's used to flavor and preserve and the chances that that will change are low because 1) people don't like when you change the flavor of something they're used to and 2) it's a cheaper way of producing.
Something important to note (although the article notes it as a "Geek note") is that sodium is technically a component of table salt so they aren't the exact same thing even though people usually use the terms interchangeably when they talk about diet. (Because, you know, this whole keeping an eye out for yourself and knowing what's what isn't complicated enough... when you pour salt on something, 40% of what you pour is really what you should be keeping track of not having too much of...)
The article states sodium "accounts for about 40 percent of the salt we consume. We need a minimum of 1,500mg of sodium a day, but most Americans get about three times that amount." (They're getting that info from Colorado State University.) That's right. It's something that you're supposed to not get too little of or too much of. You need it to maintain the water balance in your cells. It's also used by muscles and nerves.
The food blog article suggests cutting sodium out of your diet and they gradually adding it back in to reduce your overall intake, giving the example that consumers who cut it out for three weeks don't want to go back to the regular salty foods. But wait, your body needs sodium, right? Right. And sodium is already naturally in many foods. So you're not really going cold turkey from all sodium - just products that have added sodium. (The article should probably explain that a bit better.)
But this idea that you can retain your palate has merit. I've found that cutting sugar out of my diet for a couple weeks (full disclosure: the first few days were not easy) and then slowly letting it back in did retrain my palate in terms of sugar. When I start eating something that has a large sugar component, I can taste it immediately without knowing the ingredients or reading a label... and it's sort of gross. I used to think too sugary was an imaginary concept - not any more. Now I easily eat less sugar on a regular basis and feel like I have more energy - definitely not missing it.
Back to the salt and sodium... if you get back to eating those foods with the added sodium it's still easy to get confused while reading labels, even with the aforementioned knowledge. The food blog article cites an example where a soup company advertised a line of soup with 25% less sodium, but it turned out it had the same amount as their other lines. Another way you could get turned around is reading a ingredients list. Salt is not the only ingredient that can up the sodium content of a processed food.
For that, I recommend going over the Colorado State fact sheet I linked to earlier. They discuss sodium labeling - giving a heads up for a couple other ingredients that will add sodium and breaking down what some marketing-type terms usually mean for sodium content (ex: "Sodium free" = less than 5 mg per serving) "Sodium free" does not equal "No sodium". On top of this cornucopia of info, they have suggestions on what you can season foods with other than salt, dependent on the food. I've seen people salt their food without even tasting it first - even when their meal includes foods that came from a can (aka already a bunch of sodium).
A little less than halfway through the page they also have a nice chart that compares sodium amounts in related foods/food products. For instance, an apple has a little naturally-occurring sodium. Applesauce usually has around 3 times as much, but it's still a low amount. A frozen apple pie has over 100 times as much sodium as an apple and a fast food apple pie has a high amount of sodium - around 200 times as much as that apple. They also have a corn example I think is important to note. Frozen corn has more sodium than fresh, but canned has a lot more than both. (So cut back on your cans when you can. :p )
©2011 Memo To My Health. Please do not republish our content without notifying us and getting permission.
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| image from Garitzko on wikimedia commons |
Something important to note (although the article notes it as a "Geek note") is that sodium is technically a component of table salt so they aren't the exact same thing even though people usually use the terms interchangeably when they talk about diet. (Because, you know, this whole keeping an eye out for yourself and knowing what's what isn't complicated enough... when you pour salt on something, 40% of what you pour is really what you should be keeping track of not having too much of...)
The article states sodium "accounts for about 40 percent of the salt we consume. We need a minimum of 1,500mg of sodium a day, but most Americans get about three times that amount." (They're getting that info from Colorado State University.) That's right. It's something that you're supposed to not get too little of or too much of. You need it to maintain the water balance in your cells. It's also used by muscles and nerves.
The food blog article suggests cutting sodium out of your diet and they gradually adding it back in to reduce your overall intake, giving the example that consumers who cut it out for three weeks don't want to go back to the regular salty foods. But wait, your body needs sodium, right? Right. And sodium is already naturally in many foods. So you're not really going cold turkey from all sodium - just products that have added sodium. (The article should probably explain that a bit better.)
But this idea that you can retain your palate has merit. I've found that cutting sugar out of my diet for a couple weeks (full disclosure: the first few days were not easy) and then slowly letting it back in did retrain my palate in terms of sugar. When I start eating something that has a large sugar component, I can taste it immediately without knowing the ingredients or reading a label... and it's sort of gross. I used to think too sugary was an imaginary concept - not any more. Now I easily eat less sugar on a regular basis and feel like I have more energy - definitely not missing it.
Back to the salt and sodium... if you get back to eating those foods with the added sodium it's still easy to get confused while reading labels, even with the aforementioned knowledge. The food blog article cites an example where a soup company advertised a line of soup with 25% less sodium, but it turned out it had the same amount as their other lines. Another way you could get turned around is reading a ingredients list. Salt is not the only ingredient that can up the sodium content of a processed food.
For that, I recommend going over the Colorado State fact sheet I linked to earlier. They discuss sodium labeling - giving a heads up for a couple other ingredients that will add sodium and breaking down what some marketing-type terms usually mean for sodium content (ex: "Sodium free" = less than 5 mg per serving) "Sodium free" does not equal "No sodium". On top of this cornucopia of info, they have suggestions on what you can season foods with other than salt, dependent on the food. I've seen people salt their food without even tasting it first - even when their meal includes foods that came from a can (aka already a bunch of sodium).
A little less than halfway through the page they also have a nice chart that compares sodium amounts in related foods/food products. For instance, an apple has a little naturally-occurring sodium. Applesauce usually has around 3 times as much, but it's still a low amount. A frozen apple pie has over 100 times as much sodium as an apple and a fast food apple pie has a high amount of sodium - around 200 times as much as that apple. They also have a corn example I think is important to note. Frozen corn has more sodium than fresh, but canned has a lot more than both. (So cut back on your cans when you can. :p )
©2011 Memo To My Health. Please do not republish our content without notifying us and getting permission.
Tuesday, September 13, 2011
The Opposite of What He Was Going For
So I was reading this article about Nestle's Chairman of the Board attacking organic food (Here's Why Nestle Chairman's Attacks On Organic Food Are Wrong), and my first thought was to wonder why a processed food company would feel the need to attack organic food. As the article mentions their profits tripled from 2009 to 2010... so they don't seem to be hurting. All I can come up with is that they're doing pre-emptive threat management.
After getting past that notion I wanted to know what the actual arguments were. One was that "From a nutritional point of view studies show no nutritional difference from bio [or organic] to other food." It's been a bit since I read those studies but I'm pretty sure they were comparing organic produce to conventional produce... not to Haagen-Dazs. Regardless, people who condemn organic food based on those studies are missing the point. Organic food is not about giving you something extra, it's about not giving you something–namely chemicals to ingest.
Now lately I've been all about touting how you don't have to buy all your produce organic. Organics are often more expensive than conventional so knowing which items have exteriors that protect the part you eat from pesticides/hormones/antibiotics can save you some money. This article reminded me, though, that there are environmental benefits to buying organics as well. (You can read the article with the link near the top of the post to find out what some of those are.) I'd put those on the back burner of my brain.
I'll try to keep them more at the forefront now and do the whole voting with my dollars thing. Remember when you buy in season, produce is also cheaper. Next time I'm in the store I'll keep an eye out for in season organics and it should still be reasonable. Often times doing what's best for the environment, is also good for you too. This is one of those times.
So thanks for reminding me, Anna Lappé. You too, Nestle Chairman. Oh that wasn't the effect you were going for? Whoops. :)
©2011 Memo To My Health. Please do not republish our content without notifying us and getting permission.
After getting past that notion I wanted to know what the actual arguments were. One was that "From a nutritional point of view studies show no nutritional difference from bio [or organic] to other food." It's been a bit since I read those studies but I'm pretty sure they were comparing organic produce to conventional produce... not to Haagen-Dazs. Regardless, people who condemn organic food based on those studies are missing the point. Organic food is not about giving you something extra, it's about not giving you something–namely chemicals to ingest.
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| image from Scott Bauer via Wikimedia Commons |
I'll try to keep them more at the forefront now and do the whole voting with my dollars thing. Remember when you buy in season, produce is also cheaper. Next time I'm in the store I'll keep an eye out for in season organics and it should still be reasonable. Often times doing what's best for the environment, is also good for you too. This is one of those times.
So thanks for reminding me, Anna Lappé. You too, Nestle Chairman. Oh that wasn't the effect you were going for? Whoops. :)
©2011 Memo To My Health. Please do not republish our content without notifying us and getting permission.
Thursday, September 1, 2011
Seasonal Eating: Fall
I know for so many places it doesn't feel like fall yet, but the season is changing for our foods. Foods that are seasonal in the North American autumn (September-November) include:
.jpg/800px-Psidium_guajava_(fruit).jpg) |
| The fruit on the right is ripe. guava image from Hans Hillewaert on wikimedia commons |
- Apples
- Broccoli
- Butternut Squash
- Cauliflower
- Cranberries
- Ginger
- Grapes
- Guava
- Mushrooms
- Passion Fruit
- Pear
- Pineapple
- Pomegranate
- Pumpkin
- Sweet Potatoes
- Turnips
As usual, these foods will be of better quality than others you'll see on the shelves and more reasonably priced. Eat the Seasons also has a list updated week by week based on your location Canada/USA or UK/Ireland. Whole Foods also has a nice little article on their blog about what is in season in their stores in September.
©2011 Memo To My Health. Please do not republish our content without notifying us and getting permission.
©2011 Memo To My Health. Please do not republish our content without notifying us and getting permission.
Tuesday, August 23, 2011
Second Chance Foods
So last week I listed foods that I once thought I couldn't live without. In part two, I've made a list of foods that I tried for the first time or gave a second chance to in the past ten years and found that I now like them.
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| image from cyclonebill on wikimedia commons |
- hummus
- artichoke
- edamame
- tilapia
- salmon
- sweet peppers
- asparagus (tolerate)
- mushrooms
- blueberries
- raspberries
- blackberries
- tofu
- kalamata olives
- dark chocolate
There's probably more that I just haven't thought about yet, but I think this is a testament to giving new foods a try or old foods a second try, because your tastes can change. Plus every food on this list has nutritional benefits... you just don't want to eat tooooo much of the last one.
©2011 Memo To My Health. Please do not republish our content without notifying us and getting permission.
Tuesday, August 16, 2011
Living With Less of the Food I Thought I Couldn't Live Without
This one will be a two parter. I decided to make lists of foods my relationship with which my relationship has changed over roughly the past ten years. This first list is foods I used to think I would never stop eating but have now either completely cut out or severely reduced in my regular eating.
©2011 Memo To My Health. Please do not republish our content without notifying us and getting permission.
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| image from Wikimedia Commons |
- sour cream
- butter
- cream cheese
- mayo
- regular (cow milk-based) ice cream
- cheese on a daily basis
- beef
- sugar
- salad dressings
©2011 Memo To My Health. Please do not republish our content without notifying us and getting permission.
Thursday, August 11, 2011
Happy Meals Get Appley
If you haven't heard, several days ago fast-food chain McDonalds announced that they were cutting back on the amount of fries offered in their Happy Meals and adding apples starting this September.
A couple days later on the radio news quiz show, Wait Wait Don't Tell Me, they joked that it's a great way to show your kids how much better fries taste than apples.
While that joke will probably be true for some people, it feels like McDonalds may be taking a step in the right direction. Recently they had been offering apples as an option in the meals, but you had to ask for them. And then when you got them they served them with caramel dipping sauce. I don't know the nutritional specifics on the fries/caramel sauce comparison, but I have a feeling it was negligible. Plus WebMD reports that only 11% of Happy Meal purchasers chose the apples with the sauce.
Now the apples will be naked and you can even have two packages and no fries (although again you have to know to ask). I have to wonder, though, how many of those apple packages will end up in the garbage. I'd hope not a lot but there are many stubborn kids out there.
But this whole thing isn't as simple as just a step in the right direction. You also have to wonder if it's a big enough step. They say these new Happy Meals will have about 20% fewer calories than the ones out now. It's only an ounce less of fries though. And the apple offering is even smaller than what they have with the ridiculous caramel sauce now (8 to 10 slices now versus 3 to 5 in the new setup). Plus Happy Meals still come with soda (which you can get other options, but again have to ask).
Yet... this is fast food we're talking about - having it be healthy, that's not going to be widely accepted overnight.
©2011 Memo To My Health. Please do not republish our content without notifying us and getting permission.
A couple days later on the radio news quiz show, Wait Wait Don't Tell Me, they joked that it's a great way to show your kids how much better fries taste than apples.
 |
| image from Wikimedia Commons |
While that joke will probably be true for some people, it feels like McDonalds may be taking a step in the right direction. Recently they had been offering apples as an option in the meals, but you had to ask for them. And then when you got them they served them with caramel dipping sauce. I don't know the nutritional specifics on the fries/caramel sauce comparison, but I have a feeling it was negligible. Plus WebMD reports that only 11% of Happy Meal purchasers chose the apples with the sauce.
Now the apples will be naked and you can even have two packages and no fries (although again you have to know to ask). I have to wonder, though, how many of those apple packages will end up in the garbage. I'd hope not a lot but there are many stubborn kids out there.
But this whole thing isn't as simple as just a step in the right direction. You also have to wonder if it's a big enough step. They say these new Happy Meals will have about 20% fewer calories than the ones out now. It's only an ounce less of fries though. And the apple offering is even smaller than what they have with the ridiculous caramel sauce now (8 to 10 slices now versus 3 to 5 in the new setup). Plus Happy Meals still come with soda (which you can get other options, but again have to ask).
Yet... this is fast food we're talking about - having it be healthy, that's not going to be widely accepted overnight.
©2011 Memo To My Health. Please do not republish our content without notifying us and getting permission.
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