I’m going to get this book on my Nook. Or, maybe audio if it’s available, and then I can listen to it on the bus on my iPod (yay technology!). I read about processed foods a while back, and it certainly got me thinking. Most baked deserts you buy in a package aren’t even baked! They’re just the result of a chemical reaction.  This is a great interview that further encourages my increasing skepticism of any food in packaging that will last longer than the broccoli in my fridge… “Looking Inside the Twinkie” Best question: “In the book, you write about visiting a plant that mines phosphorus, an ingredient used in explosives, matches and artillery shells. Why is it used in a Twinkie?”
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I’m going to get this book on my Nook. Or, maybe audio if it’s available, and then I can listen to it on the bus on my iPod (yay technology!).

I read about processed foods a while back, and it certainly got me thinking. Most baked deserts you buy in a package aren’t even baked! They’re just the result of a chemical reaction. 

This is a great interview that further encourages my increasing skepticism of any food in packaging that will last longer than the broccoli in my fridge…

“Looking Inside the Twinkie”

Best question: “In the book, you write about visiting a plant that mines phosphorus, an ingredient used in explosives, matches and artillery shells. Why is it used in a Twinkie?”

Hidden Sodium in Healthy Foods

Whole Wheat Bread:

One hundred percent whole grains are high in fiber and help to lower cholesterol and prevent heart disease. Unfortunately, many bread manufacturers are adding too much salt in their recipes, negating the bread’s health benefits. Slices can average from 260 to 400  mg, and considering most people have 2 slices at a time, the sodium can add up. There are brands that provide less than 170 mg per slice, which should be the maximum amount per slice.

Breakfast Cereal:

A high fiber bowl of cereal with low-fat milk and berries is a healthy way to start the day. On the other hand, if you aren’t careful, it could be the start to a high sodium day. Many people check the cereal’s food label for calories, fiber, and sugar and rarely look at the sodium content.  With ranges approximately 170 to 280 mg per serving, this nutrient should not be overlooked. Hands down your best bet to avoid sodium in cereal is to look for shredded wheat brands and plain oatmeal.

Cottage Cheese:

Whether you have it with fruit salad, as a topping on a baked potato, or in place of regular cheese, this versatile food is known as a good source of calcium and protein. But with an average of 400 mg sodium per ½ cup serving, it can change a healthy dish into a high sodium one. Choose no-salt-added cottage cheese for just 60 mg sodium per serving.

Nut Butter:

The only ingredient really needed to make peanut butter is peanuts. Yet, so many companies add sugar, palm and hydrogenated oils, and lots of salt to enhance the taste. An average 2 tablespoon serving of nut butter can have as many as 125 mg of sodium.  Get into the habit of buying a no sodium added nut butter or break out the food processor and make your own.

Salad Dressing: 

 Salad should be a staple in your diet because of the endless health benefits of greens and veggies. Also, eating salad with dinner helps to fill you up so you’re less likely to overeat. Beware though because your salad dressing may be sabotaging your good intentions by adding a giant dose of sodium to your meal.  Be on the lookout for dressings that range as high as 230 to 550 mg per serving. Follow this simple step-by-step guide to making your own vinaigrette.

Tomato Sauce:

Opening up a can of tomato sauce and preparing an antioxidant-rich pasta dinner is a simple, go-to dinner. However, many brands of tomato sauce are as high as 670 mg per serving. If you can’t find a low sodium brand in the store, try making your own.

List from Cooking Light
Not sure how much sodium is too much? Keep in mind that the RDA for sodium is under 2000mg. So a general rule-of-thumb that can be helpful is that if a food has more mg of sodium than it does calories, it’s TOO MUCH!

A post-paleo world

Had a great discussion with my fiance on Friday about what we want to eat in two weeks when the paleo challenge is over. We decided to add back in legumes, honey, brown rice and whole-wheat pasta. Small amounts (less than half a serving at a time) of dairy and sugar will also be allowed (butter, parmesan cheese on top of fish, low-fat feta in my eggs etc). We also decided to not have any eating out restrictions, as long as what we order fits in our plan for the day.

The biggest divider in our future eating content-wise will be between food that comes into the house, and food that doesn’t. If we don’t bring home any frozen meals or any food that’s not nutrient-dense, those things won’t be a significant part of our diet. And if we’re eating healthy at home, we carry those habits with us when we order lunch or eat out for dinner.

Deception Diet: How Optical Illusions Can Trick Your Appetite

Buy smaller dishes. The average size of an American dinner plate has increased almost 23 percent since 1900, according to Wansink and Van Ittersum. They’ve shown that people using smaller dishes overestimate the size of their servings, even as they serve themselves less food. Contrasting colors between the food and dish, and between the dish and table, enhance the effect.

At Massachusetts General Hospital's cafeteria, moving water and diet beverages to eye level (above the dotted line) increased sales.
Mass. General Hospital Nutrition and Food Service

At Massachusetts General Hospital’s cafeteria, moving water and diet beverages to eye level (above the dotted line) increased sales.

Buy taller glasses. Another optical trick, the T-illusion, which you can try for yourself, affects the serving size of liquids. We tend to overestimate vertical lengths, compared with horizontal lengths. In aprevious experiment, Wansink and Van Ittersum asked people to pour equal amounts into a short, wide glass and a tall, skinny one. They found that even professional bartenders poured too much into the short, wide glass — but thought the underfilled tall glass held more.

Put healthy food at eye level in your kitchen. In 2010, the cafeteria at Massachusetts General Hospital adopted a green-yellow-red labeling system to indicate how healthy each food was. A few months later, they rearranged the shelves to place healthier items at eye level. Both changes increased purchases of healthy food.

“We were trying to make the default or the easy choice the one that was healthier,” says hospital researcher Anne Thorndike, who led the reorganization.

Color-coding might be overkill at home, but you can rearrange your fridge and cabinets to make healthy foods more visible and accessible, and keep unhealthy foods out of sight.

Avoid food porn. It should be a no-brainer that looking at images of delicious food will make you hungry, but science has finally proved it. Researchers in Germany found that looking at pictures of food increases levels of the hormone ghrelin, which makes us feel hungrier and eat more.

Use food coloring. Color affects taste, as our sister blog Shotsreported last year. We expect red things to be sweet, like ripe fruit. Cut a few calories by replacing some of the sugar in your recipes with red dye, a food psychologist recommends.

Eat with men. In October, The Salt reported that college students of both genders ate fewer calories in the presence of men than with women. Researchers speculate that social gender norms are to blame: Women may try to eat daintily around men, while men may feel less inclined to show off by pigging out if no women are around.

Adopt a mindful eating routine. OK, so this one isn’t subconscious. But several experts reminded The Salt that subliminal tricks only go so far. So slow down and pay attention to your food — and your appetite — as an additional defense against overeating.

-NPR’s The Salt blog (click for full text)

He was… in 1979… almost eighty. I asked him ‘How do you stay so fit?’, and he said “Oh, I walk an hour a day. Every day. No matter when, no matter what.”
I said, ‘You’re English, don’t you still do a lot of things in England?’ He said, “Oh yeah, and usually I don’t get to walk until eleven o’clock at night, and more than half the time it’s raining.”
I said, ‘Well what do you do?’, he said “I have extra-long rubber boots and an extra-large umbrella so I don’t get wet.”
I said, ‘Well, what do you do if you’re in Russia?’ and he said, “I have fur-lined rubber boots.

Pres. Bill Clinton, speaking about Bob Hope, opening remarks of Health Matters Conference, 1/17/12

Full video here. Long, but more worthwhile and important than the latest Vampire Diaries episode on Hulu. Skip the first ten minutes of so of opening remarks, panel discussion including Jillian Michaels (and other not-so household names but probably more important panelists) begins about 30:00.

"Organic" = good, "Natural" = useless

Here’s the rundown:

USDA organic seal= Let’s start with the big one—organic. Certified by the United States Department of Agriculture, “organic” is a label with layers. This umbrella term certifies that any animals used for meat were not fed antibiotics, hormones, and that produce was grown without pesticides and in a manner consistent with sustainable soil practices. It’s considered one of the most meaningful labels you can purchase. Hooray, organic!

However, it doesn’t address issues of humane animal husbandry—meaning even “organic” eggs may come from chickens which never see the sun.

All natural= Conversely, “natural” is considered one of the least meaningful labels.

Completely unregulated, any claims of “natural” should be regarded with skepticism. Corn syrup, sodium, and even many preservatives are technically “natural”—but that doesn’t make them healthy.

Cage Free/Free Range= Boo, cage free! Boo, free range! These are both terms with no backing, no verification, and almost no meaning. [See info here]

12 Unhealthy ‘health’ foods & what to try instead

Wow, some of these definitely surprised me. But all incredibly valid. Depends on what your goals are, but all relevant to me! 8, 10, and 12 are the ones that might have me thinking about changes. But also makes me feel even better about some of the things I already do (reading applesauce labels, & thinking of a wrap sandwich as two meals, for example)!

Some health-food masqueraders can fool even the savviest shoppers or people who pride themselves on their nutritional know-how. Those foods might be higher in fat, sugars, or calories, or lower in nutrients than you would think. Or they might have all sorts of stuff added to them that you don’t need.

The solution: keep in mind that just because a food is sold in a health-food store or section of the supermarket doesn’t mean it’s healthful. Here are 12 foods that may seem good for you but aren’t necessarily healthful. Plus, there’s advice on truly healthful alternatives from several nutritionists.* 

1. Vegetable chips—- These chips don’t count as a serving of veggies and could be high in calories and fat. Have some air-popped popcorn or dried veggies instead. Look for no added fat, salt, or anything else.

2. Applesauce—- Sweetened applesauce can have a lot of added sugar and calories.Unsweetened varieties can have half the calories. You can add some cinnamon to sweeten it up, or have a whole apple instead with extra fiber as a bonus.

3. Granola cereal—- There are about 400 calories in just a cup or 800 in a bowl. Have a bowl of an airy, oat-based cereal, like Cheerios, with a sprinkling of granola on top for extra crunch.

4. Trail mix—- One cup can contain almost 700 calories! And because it’s a tasty finger food, it’s easy to overeat. Try air-popped popcorn instead.

5. Turkey hot dogs—- A lot of turkey hot dogs are high in fat and they might contain high levels of sodium and nitrates. A turkey breast sandwich on whole grain bread is a better choice. But if you crave the hot dog, go for the version with the least fat.

6. Vitamin-infused waters—- They’re often loaded with sugar and sometimes caffeine. Try plain old water, with a squeeze from a lemon, a lime, or orange slices.

7. Wrap sandwiches—- They’re usually enough for two people—high in calories and sometimes high in fat, with the tortilla alone at 300-400 calories. Have a sandwich on whole-grain or whole-wheat bread. 

8. Banana chips—- Yes, they’re made from healthful bananas, but they’re usually fried in coconut or palm oil—unhealthy sources of saturated fat. So there can be 210 calories and 13 grams of saturated fat in a serving. Just have a banana. It’s half the calories and no fat.

9. Bran muffins—- Many bran muffins are huge with two servings in one muffin, often loaded with fat, sugar, and calories. Instead, have a bran cereal with low-fat milk and fresh fruit.

10. Frozen yogurt—- It has a health halo, but it’s high in sugar. Frozen yogurt generally has more sugar and less protein and calcium than plain yogurt. Beware of bottled smoothies too.Choose a light yogurt that’s lower in fat and calories than frozen yogurt, or a Greek yogurt with live active cultures.

11. Fruit snacks—- The amount of fruit in these snacks is often less than 10 percent. They are mostly just sugar. Try dried fruit like apricots or raisins, which contain more nutrients.

12. Couscous—- Regular couscous is processed and refined, like white pasta, with little nutritional value. Buy whole-wheat couscous, or choose a whole grain like quinoa or brown rice.

-And again, thanks goes out to one of my new favorite websites, GreenerChoices.org by Consumer Reports.

Eating well on a budget: Things to add to my shopping list

Some very budget-friendly foods that are top sources of important nutrients. Not all of them are super-relevant, to me at least (you’re not getting me near sardines for instance), but excellent reminding that while good eating is often more expensive than chowing on pre-made food, there are plenty of easy ways to make cost-conscious decisions.

My favorites? Cabbage, canned pumpkin, frozen blueberries and frozen turkey. Hmm, might even look for a way to combine the four…

                     

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Guide to Cooking 20 Vegetables: click on the veggies for the link How to shop for, prepare and cook healthy vegetables. If you want more fiber, nutrients and antioxidants in your diet—eat more vegetables! We know it’s tough to expand your vegetable vocabulary when you don’t know how to cook unfamiliar varieties, so we’ve compiled this cooking guide for 20 of our favorite vegetables. Click on a vegetable below to find grocery shopping tips, quick and easy preparation techniques and cooking methods to bring out the flavor of each vegetable. Start with 1 pound untrimmed raw vegetables. Also, here is a useful WebMD explanation of general vegetable cooking techniques. Yaaaaaay vegetables! I am definitely going to try a new one this evening. I know my mom absolutely loves artichokes. Am I that brave?
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Guide to Cooking 20 Vegetables: click on the veggies for the link

How to shop for, prepare and cook healthy vegetables. If you want more fiber, nutrients and antioxidants in your diet—eat more vegetables! We know it’s tough to expand your vegetable vocabulary when you don’t know how to cook unfamiliar varieties, so we’ve compiled this cooking guide for 20 of our favorite vegetables. Click on a vegetable below to find grocery shopping tips, quick and easy preparation techniques and cooking methods to bring out the flavor of each vegetable. Start with 1 pound untrimmed raw vegetables.

Also, here is a useful WebMD explanation of general vegetable cooking techniques.

Yaaaaaay vegetables! I am definitely going to try a new one this evening. I know my mom absolutely loves artichokes. Am I that brave?

University of Oregon Rec Center: Advice from a Nutritionist:

 Good reminders!!

Advice from a Nutritionist:

By eating a healthy,  balanced (yes, that means occasional treats), and these tips, you can help avoid binges.  Normally binges are caused by too much restriction- which isn’t healthy either.  Moderation & balance is Key!!

  1. NEVER eat directly from the whole bag or box. Take out your portion and put the rest away.
  2. For sweets and treats, use small (4 ounce) bowls and cocktail spoons or forks. A half a cup of ice cream or pie will look like a lot more food if you put it in a small bowl, rather than a large bowl with lots of extra empty space. Using smaller spoons and forks will make smaller portions last longer and slow down your eating.
  3. Set a kitchen timer or monitor the clock and try to extend meal times to 15-20 minutes. Take small bites and put your fork down in between bites. Have a conversation, chew slowly, etc. These strategies will allow your body to have enough time for its fullness cues to kick in. It takes about 15-20 minutes for your tummy to send a single to your brain that you are full. Remember last Thanksgiving when you gobbled down 2-3 plates of food in about 5 minutes and then regretted it 10 minutes later because your tummy felt like it was going to explode? It’s a miserable feeling, but eating slowly is the best defense to preventing it from happening again.
  4. Learn to differentiate between hunger and cravings.  Cravings are usually for something specific (brownies, French fries, bread, candy, etc.). However, if you are truly hungry, you will most likely eat anything, including raw veggies dipped in hummus or a small handful of nuts. The lines between hunger and cravings are often blurred, especially with the abundance of food options we have in America. Listen to your body and learn to decipher between cravings and hunger.
  5. Sometimes, we can confuse hunger with thirst. If you find yourself staring into the fridge looking for something to eat, but don’t know what you want, you are most likely experiencing boredom cravings. Grab a glass of water and walk away.
  6. When a craving for a specific food strikes, have an answer for it: Go for a walk, read a good book, take a hot bath, whatever you have to do to get your mind off of the craving.
  7. Sometimes binge eating isn’t really about the food or the craving at all. Instead it’s more of a stress reliever after a really bad day or a difficult breakup. Often without realizing it, we eat the whole bag of cookies or that entire bowl of pasta as a coping mechanism for stress or personal struggles. One of the most important things to prevent these types of binges is to stay present. Slow down and savor each bite of food. Better yet, seek out stress relief by going for a walk around the block or taking a hot bath.
  8. DON’T skip meals! This is very important. Skipping meals and snacks can cause you to overeat at the next meal, and eating just one (or two) big meal per day can wreak havoc on your blood sugar levels and hinder weight loss. Aim for three meals per day plus one or two (based on your calorie needs) healthy snacks. 
  9. Stay present while eating. Be aware of what you are eating and how much. Focus on your food and minimize any other distractions: Avoid eating in front of the TV or computer. Clear off the kitchen table. Don’t read, study, write or talk on the phone while you eat.  By eating more mindfully, you will enjoy your meals more, notices fullness, flavor and satisfaction better than ever before, and feel less of a desire to overeat.
  10. Know how you respond to trigger foods. You’ll hear differing opinions about whether people prone to binge eating should keep their trigger foods in the house or far, far away. I think this depends on the person. Only YOU know your own limits. If you are the type of person that simply cannot stop at just one cookie or one serving of ice cream, it might be best to keep these foods out of the house for a while. However, I think the goal would be to work towards enjoying a small serving of a trigger food whenever a craving strikes in order to avoid the inevitable binge that usually follows bouts of restriction. For some, allowing a small serving of a trigger food throughout the week can prevent binges—because you allow it versus labeling it off-limits. Others have a harder time staying in control.

(These tips are from registered dietician, Lori Watson)

My fitness and wellness goals are to be leaner, meaner, faster and stronger, and contribute to the meta-goal: a long, happy, successful life.  But… there is that part of me that thinks the best way to celebrate success will be wearing a ridiculous sparkly minidress, with gorgeous shoes that make me 6’3”. And I’m not going to feel guilty that sometimes I motivate to go to the gym or for a run by picturing myself in that dress and those shoes, walking by people who will be completely awestruck by the beauty of my quads :) .
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My fitness and wellness goals are to be leaner, meaner, faster and stronger, and contribute to the meta-goal: a long, happy, successful life. 

But…

there is that part of me that thinks the best way to celebrate success will be wearing a ridiculous sparkly minidress, with gorgeous shoes that make me 6’3”.

And I’m not going to feel guilty that sometimes I motivate to go to the gym or for a run by picturing myself in that dress and those shoes, walking by people who will be completely awestruck by the beauty of my quads :) .

Eeeaaaarahagredaiosisdhfggghhh!

Anatomy final practical at noon today. All I want is to eat about 4 chocolate croissants and an entire bag of the Muddy Buddies I passed up on yesterday. Thank god for planning ahead, so I’m eating Cuties instead.

Today, I shall take this test (with deep, controlled breathing), attend lecture, then get out whatever I have left at CrossFit. I will not let the feeling of exhaustion post-test keep me from at least doing the WOD, even if it’s not my best and I’m not able to push as much as I would otherwise.

ME VERSUS GROCERY STORE: A battle for the ages.

Once or twice a week, I must shop for groceries. Masquerading as a simple errand, it is in reality an epic quest for the right ingredients to maintain a healthy diet, while avoiding the siren calls of tempting low-value/high-craving foods.

This week: Battle of the Muddy Buddies. Ok, SERIOUSLY? It used to be to enjoy this crack I had to actually make it myself. Now they’re telling me that by forking over a mere $2-something (compared to twice that for a healthy snack), I could be eating Chex coated in chocolate, peanut butter and powdered sugar the moment I stepped out of the store. But, I kept to the most important part of eating healthy, and filled my cart only with good fuel :).

When I got home, I made paleo spaghetti for the week. portions didn’t work out quite right today, so each Tupperware is about 420 calories (270 last week). I think that’ll be fine though, it’ll just be something I eat over a longer period of time through the day.

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