I recently received a critical email regarding this post I wrote about eating well on a budget. The critique focused on my statements about the benefits of carbohydrate-dense staple foods such as rice, beans, and whole grains. The reader's basic contention was that carbohydrates have no place in a healthy diet, period, and that extremely low-carb diets are the most sensible and healthy. Rather than responding to the email privately, I decided to post a response publicly with the hope that it will benefit others too.
Up to this point, I've avoided getting into specific biochemistry because I am not an expert in the field, only an interested lay person. I think I should probably describe a few basic concepts to frame my earlier statements, though. (My apologies to the biochem community for any oversimplifications.) First is the concept of bio-individuality, which is the idea that people have unique nutritional requirements. These differences are caused by genetics, past history of food consumption, environmental factors, and overall state of health (characterized by stress level, activity level, amount of sleep, chronic conditions, etc). I think some nutritional principles are universally true, but I certainly do not advocate a one-size-fits-all approach to nutrition. There are many healthy people throughout the world who subsist on very different foods. Clearly, humans can thrive on a variety of diets (including high carb diets -- see the Japanese for an example).
The majority of the reader's criticism was leveled at my inclusion of carbohydrates in a "healthy" diet. In case I didn't make it clear before, I do not advocate overconsumption of carbohydrates. That behavior leads to weight gain, diabetes, metabolic syndrome, and degradation of health. For best health, I believe carbohydrates should be eaten in their natural whole format. Americans aren't fat and sick because they over-consume rice and oatmeal. In my opinion, they are fat and sick because they drink too much soda and eat too much processed junk. In the hierarchy of dietary sins, eating processed carbs is near the top.
Showing posts with label my thoughts. Show all posts
Showing posts with label my thoughts. Show all posts
Tuesday, September 27, 2011
Wednesday, September 7, 2011
Eating Well Without Killing Your Budget
Recently I wrote about eating well without ruining your health. After reading the article, a dear friend asked if I had advice about how to eat healthier food on a tight budget. It is possible to eat healthy food on limited money, but it requires a large measure of discipline. The goal must be to maximize real nutritional value while carefully controlling total cost. This requires an incisive look at the way food is marketed, knowledge of sound nutritional principles, and willingness to cook food yourself.
Marketing 101
My years as a retail sales girl taught me a lot about the manipulations involved in marketing. Those lessons reshaped the way I view consumer behavior (my own included). In America, we let marketers guide our food choices rather than selecting natural food based solely on the guidance of our senses. Health-conscious consumers are just as vulnerable to subtle manipulations of their judgment as fast food customers. Make no mistake about it -- marketers manipulate all of us, often with such delicate subtlety that we don't even notice. An effective food marketing strategy not only entices desire, but also guides a consumer's value judgments and perception of a food's affordability.
Companies use a two-fold strategy to manipulate a health-conscious consumer's value judgments: they advertise nutritional factoids to drive perception of quality, and use pricing strategies that reinforce those perceptions. A overstimulated consumer is vulnerable to vague advertising claims such as "natural." These claims create the perception that a particular food is healthier than alternatives. Consumers generally equate price with quality, so high prices can actually reinforce perception of nutritional value. Consider this anecdote about a man who wanted to get rid of a perfectly good refrigerator. First he put it in his driveway with a sign that said, "Free." Days went by, and no one took the refrigerator. He concluded that people must think the free fridge was an old piece of junk that didn't work. He put a sign on it that said, $50. Within a couple hours, someone stole the refrigerator. (By the way, that's a true story.)
A budget-conscious consumer will not only assess a product's nutritional value, but will also ask, "Can I afford this?" The answer to that question depends on an imprecise mental equation that is profoundly affected by price anchoring. A price anchor is the baseline price a consumer uses to assess affordability. Comparative price anchoring is a core factor in food selection. Most people are familiar with this internal debate: "Well, if I get the cheapest one it will cost $5, or I can spend $2 more to get the better one." The consumer then debates whether to spend $2 or not. The real question is not whether to spend $2, it is whether to spend $7. However, market research shows that people who want a product mentally commit to the cost of the cheapest one. Then, they evaluate whether they can spend extra money to buy a better one. Someone who feels "broke" but still wants the product will usually purchase the cheapest option. However, many people will justify a small price increase to get a higher quality product. Analysts review market data to determine how big an increment is acceptable to the average health conscious consumer, and price their "high quality" products accordingly.
It does not make sense to let marketers guide food purchase decisions. Their goal is to maximize consumption and charge the highest price consumers will swallow. The goal of a budget and health conscious shopper is to carefully control total cost but maximize nutritional value. A consumer must make a conscious choice to assess total price instead of using increments to drive food choices. Additionally, the half-truths of advertisements and diet trends must be ignored in favor of sound nutritional principles. I think it's worthwhile to consider nutrition in a cultural context, letting the wisdom of ages serve as a nutritional guide. With that approach in mind, I will offer a few general suggestions about how to choose healthy, nutritious foods that won't break your budget.
Marketing 101
My years as a retail sales girl taught me a lot about the manipulations involved in marketing. Those lessons reshaped the way I view consumer behavior (my own included). In America, we let marketers guide our food choices rather than selecting natural food based solely on the guidance of our senses. Health-conscious consumers are just as vulnerable to subtle manipulations of their judgment as fast food customers. Make no mistake about it -- marketers manipulate all of us, often with such delicate subtlety that we don't even notice. An effective food marketing strategy not only entices desire, but also guides a consumer's value judgments and perception of a food's affordability.
Companies use a two-fold strategy to manipulate a health-conscious consumer's value judgments: they advertise nutritional factoids to drive perception of quality, and use pricing strategies that reinforce those perceptions. A overstimulated consumer is vulnerable to vague advertising claims such as "natural." These claims create the perception that a particular food is healthier than alternatives. Consumers generally equate price with quality, so high prices can actually reinforce perception of nutritional value. Consider this anecdote about a man who wanted to get rid of a perfectly good refrigerator. First he put it in his driveway with a sign that said, "Free." Days went by, and no one took the refrigerator. He concluded that people must think the free fridge was an old piece of junk that didn't work. He put a sign on it that said, $50. Within a couple hours, someone stole the refrigerator. (By the way, that's a true story.)
A budget-conscious consumer will not only assess a product's nutritional value, but will also ask, "Can I afford this?" The answer to that question depends on an imprecise mental equation that is profoundly affected by price anchoring. A price anchor is the baseline price a consumer uses to assess affordability. Comparative price anchoring is a core factor in food selection. Most people are familiar with this internal debate: "Well, if I get the cheapest one it will cost $5, or I can spend $2 more to get the better one." The consumer then debates whether to spend $2 or not. The real question is not whether to spend $2, it is whether to spend $7. However, market research shows that people who want a product mentally commit to the cost of the cheapest one. Then, they evaluate whether they can spend extra money to buy a better one. Someone who feels "broke" but still wants the product will usually purchase the cheapest option. However, many people will justify a small price increase to get a higher quality product. Analysts review market data to determine how big an increment is acceptable to the average health conscious consumer, and price their "high quality" products accordingly.
It does not make sense to let marketers guide food purchase decisions. Their goal is to maximize consumption and charge the highest price consumers will swallow. The goal of a budget and health conscious shopper is to carefully control total cost but maximize nutritional value. A consumer must make a conscious choice to assess total price instead of using increments to drive food choices. Additionally, the half-truths of advertisements and diet trends must be ignored in favor of sound nutritional principles. I think it's worthwhile to consider nutrition in a cultural context, letting the wisdom of ages serve as a nutritional guide. With that approach in mind, I will offer a few general suggestions about how to choose healthy, nutritious foods that won't break your budget.
Tricks for Controlling Total Cost
When I'm on a really tight budget, I find it useful to organize my shopping trip in order of priority. I start with core foods I feel I can't do without: staples like grains, fresh produce, dairy products, and meats. Then I add personal care items and general groceries like toilet paper. Finally, I consider whether I have money left to buy luxury items like wine or sweets. I mostly shop the perimeter of the grocery store and rarely venture down the aisles. With few exceptions (like grains and spices), most truly healthy foods are located around the perimeter of grocery stores in the produce, dairy, meat, and bakery sections.
When I'm on a really tight budget, I find it useful to organize my shopping trip in order of priority. I start with core foods I feel I can't do without: staples like grains, fresh produce, dairy products, and meats. Then I add personal care items and general groceries like toilet paper. Finally, I consider whether I have money left to buy luxury items like wine or sweets. I mostly shop the perimeter of the grocery store and rarely venture down the aisles. With few exceptions (like grains and spices), most truly healthy foods are located around the perimeter of grocery stores in the produce, dairy, meat, and bakery sections.
I round real prices up or down to numbers that are easier to sum in my head. If a bag of rice costs $4.39, I round it to $4. If I underestimate a particular item's cost, I'll overestimate the next one. So, say the next thing I grab is a block of cheese for $3.49. I'll round it up to $4 also, then sum $4 + 4 = $8. The real cost is $4.39 + 3.49 = $7.88, so my estimate is very close. As I walk through the store, I keep a rough running tab in my mind. If I pay attention throughout the whole trip, my mental estimate is usually within 5% of the real cost. When I'm buying a taxable item, I always round its price up or add a little extra to my running total. If I get close to breaking my total budget, I look at my cart and figure out what items should go back on the shelf. Just because it's in the cart doesn't mean I have to buy it.
This approach has served me quite well through many tough times. I can remember lots of times in college when I only had $20-25 to feed myself for a week. After I realized the terrible food served on campus was making me chronically ill, I opted to buy cheap but wholesome foods like rice, whole chickens, bananas, and carrots. I think that choice probably added several years to my life.
Incorporate Traditional Staple Foods
Most traditional cultures regard energy-dense staple foods such as cereal grains, rice, beans, peas, and root vegetables as the cornerstone of a healthy diet. These foods contain a high concentration of both macro and micronutrients. Pound for pound, they are among the cheapest sources of good nutrition available. They keep for prolonged periods of time without spoiling, and can be purchased in bulk to bring down the unit price.
For example, $9 buys a ten pound bag of oats at my local Costco. My husband and I can breakfast on this for months before we run out. That's a steal compared to a box of processed cereal, which would cost $3-6, yet could only feed us for about a week. Using the whole food (oats) as a base for breakfast instead of a processed food (boxed cereal) not only improves the nutritional quality, but is actually much cheaper.
A similar thing is true for foods like rice and other grains. Whole grains provide needed energy without the peak and crash effect of refined carbohydrates, and come prepackaged with essential micronutrients and fiber. They can be purchased in bulk and stored for a very long time without deterioration of their healthful properties, and then used as a base for a wide variety of delicious and nutritious meals. I can buy a ten pound bag of rice for about $7 -- enough for 50+ servings. That is only about $0.14 per serving. Compare that to nearly any processed side item, and rice wins on both price and nutritional value.
Beans and peas are another excellent source of micronutrients, and also one of the best sources of vegetable protein. These can be used to make a variety of soups, stews, and sides. Incorporating legumes into the diet is a great way to feed a large family without breaking a tight budget.
Be Careful about Meat
Quality meat is very expensive compared to many other sources of nutrients. The unique benefit of meat is its concentration of easily absorbed micronutrients such as iron and zinc. I do not advocate total elimination of meat from the diet unless a person very carefully balances their intake of these essential micronutrients from other sources. That said, it is unnecessary to consume large quantities of meat to maintain health. Most traditional cultures use only small amounts of meat, and often treat it as food for special occasions like Sunday dinner or holidays.
If a typical American was asked to justify meat consumption, the justification would probably involve some comment about protein. While it is true that meat is a decent source of protein, it certainly isn't the only source. It is much cheaper to get protein from legumes. Eggs and dairy products are also a good source of protein and other micronutrients.
My personal food preferences developed in a very meat-centric culture, so I use meat in larger quantities than nutritionally necessary because I like the way it tastes. I recognize this as an indulgent behavior. Meat consumption is one of the first things I'd rein in if asked to eat on a much tighter budget again.
If meat is desired for its flavor more than its particular nutrient balance, small quantities may be used to add flavor to other foods. I'll sometimes fry up a couple bacon strips in a pan and then saute vegetables in a small amount of the leftover bacon fat, crumbling the bacon over the top. This is a quintessentially French approach to cooking vegetables. Also, many delicious Asian or Indian-inspired dishes can be made with large amounts of vegetables, rice, or noodles, but only small dices of meat.
When deciding between organic, natural, or conventional meats, it's important to consider that animals bioaccumulate environmental pollutants like pesticides and herbicides. A cow may concentrate chemicals at 300 times the level "generally regarded as safe" for human consumption. Eating the meat or byproducts of this animal then introduces high concentrations of these substances into the body. Additionally, the integrity of commercially-raised meat is damaged by the routine use of artificial hormones and antibiotics, which can unbalance our systems. Also, butchered meats are often injected with solutions or sprayed with chemicals. For example, commercial mass-produced chicken is commonly washed in chlorine to kill pathogens like salmonella.
After reading quite a bit on bioaccumulation of chemicals and associated degenerative diseases, I do not consider it safe or healthy to consume additives, artificial hormones, and chemicals regardless of what the FDA says about them. For this reason, I usually opt for natural or organic meats and animal byproducts whenever possible. These are more expensive than conventional options, so it is necessary to consume less of them to stay on a budget. That said, the concentration of nutrients and lean protein is higher in healthy animals, so you don't have to eat as much to reap the nutritional benefits. A pound of grass-fed organic beef is not nutritionally equivalent to a pound of conventional corn-fed beef.
For best health, choose limited quantities of high-quality organic or natural animal foodstuffs. Eggs, plain yogurt, and whole roasting chickens are among the cheapest, most nutritious options for people on a very tight budget.
Conventional vs. Organic Produce
Very few people can justify a 100% organic diet because organic food costs so much. Questions about sustainability and environmental stewardship aside, I feel there are a few important nutritional points worth discussing.
First of all, there is no significant difference between the macronutrients found in conventional produce versus those in organic produce. An organic apple and a conventional apple have roughly the same number of grams of carbohydrate. The nutritional differences exist at the micronutrient level. Plants absorb and concentrate nutrients from the soil and water. When soil is poorly tended and becomes stripped of micronutrients through over-farming of the same few (government subsidized) cash crops, plants grown in it become vulnerable to pests and disease. This drives farmers to use pesticides and anti-fungal treatments to keep bugs and fungus from destroying crops. Unfortunately, these chemicals do further damage to the soil's integrity, yielding plants that are even more vulnerable to pests and disease. This situation leaves farmers totally dependent on chemicals to prevent crop failure. (Historical note: Biochemical agents originally designed to kill humans in warfare were re-purposed to kill insects post-WWII.) Today's crops have fewer micronutrients than ones grown a century ago because the soil has been so grossly abused.
Micronutrient deficiencies combined with environmental pollutants have produced rampant chronic health problems in the American population. Think I'm exaggerating? Look at the explosion of cancer, reproductive health problems, digestive system malfunctions, asthma, and allergies in modern America compared to our not-too-distant past, or compared to more traditional cultures. The differences in overall public health are stunning. Politicians and corporate talking heads are quick to dismiss the links between health issues, environmental toxins, and damaged food, but I think the evidence for this position is quite compelling.
Some types of conventional produce contain fairly high amounts of residual chemicals. Though the FDA generally considers these chemicals "safe," their judgment does not consider bioaccumulation and the slow damage caused over a lifetime of consumption. Sure, eating a tiny amount of poison won't kill you, but building up several pounds of it your cells over many years probably isn't a great idea. I find this guide put out by the Environmental Working Group to be tremendously helpful. It is a user-friendly summary of pesticide concentrations in common produce, and the list is updated annually based on new lab testing. If your primary reason for choosing organic is to avoid chemical pesticides, this guide is a big help.
Within our mass-distribution food system, it's hard to know which farm grew any given piece of produce, and nearly impossible to know the real story about the soil. When produce is labeled "certified organic," there is at least some standard for very recent soil cultivation practices (organic treatment for at least 3 years). Since farmers can't use highly toxic pesticides and anti-fungal treatments on their organic crops, they pay a lot more attention to soil composition. Careful soil cultivation is the best way to produce naturally disease-resistant plants. Organic produce generally has higher concentration of beneficial micronutrients because it is grown in better soil, but there is a significant degree of micronutrient variability between one piece of organic produce and the next. Taste, visual appearance, and smell are the best indicators of truly healthy organic produce.
Most traditional cultures regard energy-dense staple foods such as cereal grains, rice, beans, peas, and root vegetables as the cornerstone of a healthy diet. These foods contain a high concentration of both macro and micronutrients. Pound for pound, they are among the cheapest sources of good nutrition available. They keep for prolonged periods of time without spoiling, and can be purchased in bulk to bring down the unit price.
For example, $9 buys a ten pound bag of oats at my local Costco. My husband and I can breakfast on this for months before we run out. That's a steal compared to a box of processed cereal, which would cost $3-6, yet could only feed us for about a week. Using the whole food (oats) as a base for breakfast instead of a processed food (boxed cereal) not only improves the nutritional quality, but is actually much cheaper.
A similar thing is true for foods like rice and other grains. Whole grains provide needed energy without the peak and crash effect of refined carbohydrates, and come prepackaged with essential micronutrients and fiber. They can be purchased in bulk and stored for a very long time without deterioration of their healthful properties, and then used as a base for a wide variety of delicious and nutritious meals. I can buy a ten pound bag of rice for about $7 -- enough for 50+ servings. That is only about $0.14 per serving. Compare that to nearly any processed side item, and rice wins on both price and nutritional value.
Beans and peas are another excellent source of micronutrients, and also one of the best sources of vegetable protein. These can be used to make a variety of soups, stews, and sides. Incorporating legumes into the diet is a great way to feed a large family without breaking a tight budget.
Be Careful about Meat
Quality meat is very expensive compared to many other sources of nutrients. The unique benefit of meat is its concentration of easily absorbed micronutrients such as iron and zinc. I do not advocate total elimination of meat from the diet unless a person very carefully balances their intake of these essential micronutrients from other sources. That said, it is unnecessary to consume large quantities of meat to maintain health. Most traditional cultures use only small amounts of meat, and often treat it as food for special occasions like Sunday dinner or holidays.
If a typical American was asked to justify meat consumption, the justification would probably involve some comment about protein. While it is true that meat is a decent source of protein, it certainly isn't the only source. It is much cheaper to get protein from legumes. Eggs and dairy products are also a good source of protein and other micronutrients.
My personal food preferences developed in a very meat-centric culture, so I use meat in larger quantities than nutritionally necessary because I like the way it tastes. I recognize this as an indulgent behavior. Meat consumption is one of the first things I'd rein in if asked to eat on a much tighter budget again.
If meat is desired for its flavor more than its particular nutrient balance, small quantities may be used to add flavor to other foods. I'll sometimes fry up a couple bacon strips in a pan and then saute vegetables in a small amount of the leftover bacon fat, crumbling the bacon over the top. This is a quintessentially French approach to cooking vegetables. Also, many delicious Asian or Indian-inspired dishes can be made with large amounts of vegetables, rice, or noodles, but only small dices of meat.
When deciding between organic, natural, or conventional meats, it's important to consider that animals bioaccumulate environmental pollutants like pesticides and herbicides. A cow may concentrate chemicals at 300 times the level "generally regarded as safe" for human consumption. Eating the meat or byproducts of this animal then introduces high concentrations of these substances into the body. Additionally, the integrity of commercially-raised meat is damaged by the routine use of artificial hormones and antibiotics, which can unbalance our systems. Also, butchered meats are often injected with solutions or sprayed with chemicals. For example, commercial mass-produced chicken is commonly washed in chlorine to kill pathogens like salmonella.
After reading quite a bit on bioaccumulation of chemicals and associated degenerative diseases, I do not consider it safe or healthy to consume additives, artificial hormones, and chemicals regardless of what the FDA says about them. For this reason, I usually opt for natural or organic meats and animal byproducts whenever possible. These are more expensive than conventional options, so it is necessary to consume less of them to stay on a budget. That said, the concentration of nutrients and lean protein is higher in healthy animals, so you don't have to eat as much to reap the nutritional benefits. A pound of grass-fed organic beef is not nutritionally equivalent to a pound of conventional corn-fed beef.
For best health, choose limited quantities of high-quality organic or natural animal foodstuffs. Eggs, plain yogurt, and whole roasting chickens are among the cheapest, most nutritious options for people on a very tight budget.
Conventional vs. Organic Produce
Very few people can justify a 100% organic diet because organic food costs so much. Questions about sustainability and environmental stewardship aside, I feel there are a few important nutritional points worth discussing.
First of all, there is no significant difference between the macronutrients found in conventional produce versus those in organic produce. An organic apple and a conventional apple have roughly the same number of grams of carbohydrate. The nutritional differences exist at the micronutrient level. Plants absorb and concentrate nutrients from the soil and water. When soil is poorly tended and becomes stripped of micronutrients through over-farming of the same few (government subsidized) cash crops, plants grown in it become vulnerable to pests and disease. This drives farmers to use pesticides and anti-fungal treatments to keep bugs and fungus from destroying crops. Unfortunately, these chemicals do further damage to the soil's integrity, yielding plants that are even more vulnerable to pests and disease. This situation leaves farmers totally dependent on chemicals to prevent crop failure. (Historical note: Biochemical agents originally designed to kill humans in warfare were re-purposed to kill insects post-WWII.) Today's crops have fewer micronutrients than ones grown a century ago because the soil has been so grossly abused.
Micronutrient deficiencies combined with environmental pollutants have produced rampant chronic health problems in the American population. Think I'm exaggerating? Look at the explosion of cancer, reproductive health problems, digestive system malfunctions, asthma, and allergies in modern America compared to our not-too-distant past, or compared to more traditional cultures. The differences in overall public health are stunning. Politicians and corporate talking heads are quick to dismiss the links between health issues, environmental toxins, and damaged food, but I think the evidence for this position is quite compelling.
Some types of conventional produce contain fairly high amounts of residual chemicals. Though the FDA generally considers these chemicals "safe," their judgment does not consider bioaccumulation and the slow damage caused over a lifetime of consumption. Sure, eating a tiny amount of poison won't kill you, but building up several pounds of it your cells over many years probably isn't a great idea. I find this guide put out by the Environmental Working Group to be tremendously helpful. It is a user-friendly summary of pesticide concentrations in common produce, and the list is updated annually based on new lab testing. If your primary reason for choosing organic is to avoid chemical pesticides, this guide is a big help.
Within our mass-distribution food system, it's hard to know which farm grew any given piece of produce, and nearly impossible to know the real story about the soil. When produce is labeled "certified organic," there is at least some standard for very recent soil cultivation practices (organic treatment for at least 3 years). Since farmers can't use highly toxic pesticides and anti-fungal treatments on their organic crops, they pay a lot more attention to soil composition. Careful soil cultivation is the best way to produce naturally disease-resistant plants. Organic produce generally has higher concentration of beneficial micronutrients because it is grown in better soil, but there is a significant degree of micronutrient variability between one piece of organic produce and the next. Taste, visual appearance, and smell are the best indicators of truly healthy organic produce.
The organic label should not be confused with a pleasing pastoral image of a neighborhood family farm. Most commonly available organic produce is grown alongside conventional produce by large-scale industrial farms. A lot of it is transported very long distances just like conventional produce. It does not make sense to assume this type of industrially-produced organic produce is nutritionally superior to conventional produce. Nutrients break down when produce is transported long distances, and excessive handling increases the risk of pathogen contamination. Organic food that was shipped halfway around the world is not necessarily any healthier or safer than conventional produce.
I believe the best way to "opt out" of the industrial food model and all its problems is to find a local community supported agriculture program or farmer's market. We support Full Circle Farm and our local farmer's market. I know exactly how much my box of produce will cost each week, so I can budget for it accordingly. I can also limit spending by taking only cash to the farmer's market.
Eat Seasonally
There are many additional costs associated with food grown off-season in greenhouses, or shipped from faraway locations. If you can't patronize a farmer's market, look for the seasonal "sale" items in grocery store produce sections. Compare the cost of strawberries in summer to their cost in winter, and you'll see a big difference. Here is a helpful guide to seasonal food. It has data for most (but not quite all) of the 50 states. Purchasing produce with awareness of the proper growing season helps keep expense down, and also improves the nutritional quality.
Be Smart about Processed Foods
Recognize that all processed foods (organic or not) are convenient time savers, not nutrient-rich wholesome foods. The primary benefit of an organic processed food is not superior nutritional value, but reduced number of chemical preservatives, food dyes, and other harmful additives. In my opinion, highly processed organic foods aren't much more nutritious than their conventional counterparts. Most of the micronutrient benefits of organic foods are destroyed during processing. I don't perceive many real nutritional benefits of organic processed foods other than avoidance of additives and residual pesticides.
If trying to save money and maximize nutritional value, cut out as many processed foods as possible and select whole foods instead. For example, I think it is better to choose conventional rolled oats rather than organic instant oatmeal. Scan the ingredient labels on all processed foods, and skip foods that have lots of additives or artificial flavors. Those artificial flavors and additives aren't there for your benefit. They are there to mask the unappealing flavors, dull colors, and unpleasant smells characteristic of old, bland, or partially spoiled food.
Make Time for Cooking
Home-cooked meals are far more nutritious than processed or fast foods. That said, it's easy to understand why people get sucked into convenience food and find it impossible to cook their own meals. Modern Americans are some of the most overscheduled, overstimulated, emotionally maxed-out people in the world. We work ourselves to death, don't get enough rest, and fill up all the gaps in our days with obligations, entertainment, and distractions. On top of the massive cultural pressure toward perpetual busyness, people often don't have a basic knowledge of food preparation. The broader culture certainly doesn't offer much encouragement to cook your own meals. Corporations are perfectly happy to enable overly busy lifestyles, ignorance, or sheer laziness with ready-made meals and fast food.
If not accustomed to cooking, start with simple meals. Use websites like All Recipes for inspiration. I'll often type 2 or 3 ingredients into the search and see what recipes come up. Cooking for Engineers is also a good site for people want recipes with very detailed directions and lots of pictures.
I find it very valuable to approach cooking in a culturally-informed fashion. I try to connect to the local Seattle culture by incorporating lots of seafood into our diet, as well as experimenting with the Asian fusion cooking that is characteristic of this region. I also explore aspects of our family's European heritage when I prepare German or French foods. Approached this way, food preparation becomes a way to connect with your identity, not just a time-consuming chore. It's also a way to knit families tightly together, uniting everyone around a shared cultural experience.
If radical change seems impossible, start by cooking one or two meals per week. Large portions cooked at once can yield lots of leftovers, simplifying meals for busier days. I send leftovers to work with my husband every day so he can eat a healthy lunch. He also helps me in the kitchen on nights when I'm simply too busy or too tired to make dinner. We think the time spent on our food is worth it, not just for our health and budget, but because this approach promotes togetherness and shared experiences for our family.
Embrace Traditional American Values
I was once accused of holding "unAmerican" and "anti-business" positions on food by a friend who was not like-minded. I found this criticism amazing. My basic perspective is that good-quality homemade food produces healthy individuals and united families. I think it's unfortunate that good wholesome food is widely regarded as a hallmark of hippies, trendy eco-liberals, and elitists, while fast food chains that serve nutritionally worthless food are regarded as quintessentially American. What a perverse situation.
I do not regard modern food corporations as representative of time-honored American values (other than the basic desire to make money). In their drive to produce ever-higher profits, they often damage the food and the land, putting consumer health and the well-being of future generations at risk. Legalistic in the extreme, corporations consider what they can get away with rather than doing the right thing simply because it is the right thing. I think that's the wrong approach, and I don't consider this mentality representative of traditional American values. This same legalistic money-focused mentality was behind the financial meltdown of 2008, as well as every major corporate scandal in recent history. I consider this self-serving attitude morally reprehensible and believe it's a recipe for a fractured society.
I think there is nothing more fundamentally American than respect for the land, support for the little guy, and love of Mom's home cooking. I support farmers who respect the land and the animals raised on it. I consider small-scale farms representative of America's can-do spirit. I believe food is a way to embrace cultural heritage and promote family togetherness. I advocate lifestyle choices that produce healthy, fit people who aren't plagued by chronic health problems. I find it tragic that this perspective could be regarded as controversial or polarizing.
Final Thoughts
I sympathize deeply with Americans who struggle to put good food on the table for their families. The best advice I can offer is to stop listening to corporations that are willing to distort reality to make a quick buck. Prioritize the purchase of foodstuffs that are truly needed and healthy when shopping at a grocery store, and keep total cost in mind throughout the shopping trip. Be disciplined -- put those non-essential items back on the shelf if you're going to blow the budget.
Throughout history, many people have survived extreme poverty through the use of nutritious and cost-effective staple foods. Don't get caught up in mere marketing hype about "organic" or "natural" foods, but instead consider real data if you're worried about chemical concentrations in produce. Skip highly processed foods in favor of whole foods. Take the time to learn about good nutrition and hone your cooking skills. I deeply hope these general principles help you get control over your personal budget situation and improve your family's health.
Consumption of good food is so fundamental to man that God Himself used it to illustrate a profound spiritual point. I would like to close with this: "Why do you spend money for what is not bread, and your wages for what does not satisfy? Listen carefully to Me, and eat what is good, and delight yourself in abundance." (Isaiah 55:2)
I believe the best way to "opt out" of the industrial food model and all its problems is to find a local community supported agriculture program or farmer's market. We support Full Circle Farm and our local farmer's market. I know exactly how much my box of produce will cost each week, so I can budget for it accordingly. I can also limit spending by taking only cash to the farmer's market.
Eat Seasonally
There are many additional costs associated with food grown off-season in greenhouses, or shipped from faraway locations. If you can't patronize a farmer's market, look for the seasonal "sale" items in grocery store produce sections. Compare the cost of strawberries in summer to their cost in winter, and you'll see a big difference. Here is a helpful guide to seasonal food. It has data for most (but not quite all) of the 50 states. Purchasing produce with awareness of the proper growing season helps keep expense down, and also improves the nutritional quality.
Be Smart about Processed Foods
Recognize that all processed foods (organic or not) are convenient time savers, not nutrient-rich wholesome foods. The primary benefit of an organic processed food is not superior nutritional value, but reduced number of chemical preservatives, food dyes, and other harmful additives. In my opinion, highly processed organic foods aren't much more nutritious than their conventional counterparts. Most of the micronutrient benefits of organic foods are destroyed during processing. I don't perceive many real nutritional benefits of organic processed foods other than avoidance of additives and residual pesticides.
If trying to save money and maximize nutritional value, cut out as many processed foods as possible and select whole foods instead. For example, I think it is better to choose conventional rolled oats rather than organic instant oatmeal. Scan the ingredient labels on all processed foods, and skip foods that have lots of additives or artificial flavors. Those artificial flavors and additives aren't there for your benefit. They are there to mask the unappealing flavors, dull colors, and unpleasant smells characteristic of old, bland, or partially spoiled food.
Make Time for Cooking
Home-cooked meals are far more nutritious than processed or fast foods. That said, it's easy to understand why people get sucked into convenience food and find it impossible to cook their own meals. Modern Americans are some of the most overscheduled, overstimulated, emotionally maxed-out people in the world. We work ourselves to death, don't get enough rest, and fill up all the gaps in our days with obligations, entertainment, and distractions. On top of the massive cultural pressure toward perpetual busyness, people often don't have a basic knowledge of food preparation. The broader culture certainly doesn't offer much encouragement to cook your own meals. Corporations are perfectly happy to enable overly busy lifestyles, ignorance, or sheer laziness with ready-made meals and fast food.
If not accustomed to cooking, start with simple meals. Use websites like All Recipes for inspiration. I'll often type 2 or 3 ingredients into the search and see what recipes come up. Cooking for Engineers is also a good site for people want recipes with very detailed directions and lots of pictures.
I find it very valuable to approach cooking in a culturally-informed fashion. I try to connect to the local Seattle culture by incorporating lots of seafood into our diet, as well as experimenting with the Asian fusion cooking that is characteristic of this region. I also explore aspects of our family's European heritage when I prepare German or French foods. Approached this way, food preparation becomes a way to connect with your identity, not just a time-consuming chore. It's also a way to knit families tightly together, uniting everyone around a shared cultural experience.
If radical change seems impossible, start by cooking one or two meals per week. Large portions cooked at once can yield lots of leftovers, simplifying meals for busier days. I send leftovers to work with my husband every day so he can eat a healthy lunch. He also helps me in the kitchen on nights when I'm simply too busy or too tired to make dinner. We think the time spent on our food is worth it, not just for our health and budget, but because this approach promotes togetherness and shared experiences for our family.
Embrace Traditional American Values
I was once accused of holding "unAmerican" and "anti-business" positions on food by a friend who was not like-minded. I found this criticism amazing. My basic perspective is that good-quality homemade food produces healthy individuals and united families. I think it's unfortunate that good wholesome food is widely regarded as a hallmark of hippies, trendy eco-liberals, and elitists, while fast food chains that serve nutritionally worthless food are regarded as quintessentially American. What a perverse situation.
I do not regard modern food corporations as representative of time-honored American values (other than the basic desire to make money). In their drive to produce ever-higher profits, they often damage the food and the land, putting consumer health and the well-being of future generations at risk. Legalistic in the extreme, corporations consider what they can get away with rather than doing the right thing simply because it is the right thing. I think that's the wrong approach, and I don't consider this mentality representative of traditional American values. This same legalistic money-focused mentality was behind the financial meltdown of 2008, as well as every major corporate scandal in recent history. I consider this self-serving attitude morally reprehensible and believe it's a recipe for a fractured society.
I think there is nothing more fundamentally American than respect for the land, support for the little guy, and love of Mom's home cooking. I support farmers who respect the land and the animals raised on it. I consider small-scale farms representative of America's can-do spirit. I believe food is a way to embrace cultural heritage and promote family togetherness. I advocate lifestyle choices that produce healthy, fit people who aren't plagued by chronic health problems. I find it tragic that this perspective could be regarded as controversial or polarizing.
Final Thoughts
I sympathize deeply with Americans who struggle to put good food on the table for their families. The best advice I can offer is to stop listening to corporations that are willing to distort reality to make a quick buck. Prioritize the purchase of foodstuffs that are truly needed and healthy when shopping at a grocery store, and keep total cost in mind throughout the shopping trip. Be disciplined -- put those non-essential items back on the shelf if you're going to blow the budget.
Throughout history, many people have survived extreme poverty through the use of nutritious and cost-effective staple foods. Don't get caught up in mere marketing hype about "organic" or "natural" foods, but instead consider real data if you're worried about chemical concentrations in produce. Skip highly processed foods in favor of whole foods. Take the time to learn about good nutrition and hone your cooking skills. I deeply hope these general principles help you get control over your personal budget situation and improve your family's health.
Consumption of good food is so fundamental to man that God Himself used it to illustrate a profound spiritual point. I would like to close with this: "Why do you spend money for what is not bread, and your wages for what does not satisfy? Listen carefully to Me, and eat what is good, and delight yourself in abundance." (Isaiah 55:2)
Tuesday, August 30, 2011
Cleaning a Messy Home: restoring order without losing your sanity
A couple recent conversations inspired me to write about how to clean your home without going insane. When I get into an no-chores mode that lasts awhile, clutter starts to accumulate all over the house. Dust, grime, and dirt build up on the floor, countertops, showers, mirrors, and other surfaces. Small piles of dirty laundry eventually turn into mountains. Looking at a monumental mess can smash my motivation to start dealing with it, which means the house becomes a place of barely controlled chaos and my mood gets correspondingly bleak. This is a familiar story to most moms of small children.
It is possible to tackle this problem, but it takes methodical discipline to pull it off without losing your mind and exhausting your energy. The trick is to divide the huge problem into a few smaller problems, and then take a systemized approach to each smaller problem. Focusing on one thing at a time keeps your energy up, allows for efficient use of time, and provides a sense of accomplishment when each task is done. Here's a practical summary explaining how to get a messy house back under control.
Clean the kitchen
If the kitchen is a total disaster, it is best to focus one day of your cleaning efforts on getting it back together. Tackle one subtask at a time, and take breaks in between tasks.
Go through the refrigerator and throw away spoiled food. Put away any clean dishes, then deal with dirty dishes. Wipe off the range hood and the stovetop to remove buildup. Wipe the microwave and other small appliances inside and out. Wash the countertops. Wipe down the front of the fridge, oven, and dishwasher. Finally, sweep up the floor, then mop with water and vinegar, sopping up excess liquid with an old towel.
Clean the bathrooms
Deal with one bathroom at a time. Spend no more than one continuous hour cleaning a bathroom before you take a break (preferably outside or in a wide open space).
I find it easiest to temporarily box and relocate items on the countertop, shelves, floor, in the shower, etc. so they won't get in my way. This lets me clean efficiently without stopping to constantly move things. Clean one fixture or surface at a time, starting with whatever looks the grossest. Save the floor for the very end. Replace and organize all the items you removed.
Deal with accumulated dirty laundry
Walk through the entire house with a laundry basket and collect the dirty clothes and towels. Throw them all into one pile. Sort the pile into individual loads, and start the first load.
Set timers to remind yourself to keep the laundry moving forward. It's harder to ignore your personal timer than it is to ignore the built-in buzzer features on the machines themselves. If you can't deal with the laundry when the timer goes off, set a new timer to go off in ten more minutes.
Lay clean clothes out flat as soon as they are dry. Create separate piles of clean laundry for each family member, rather than one huge mixed up pile. When all the laundry is done, move the piles of clean clothes into the appropriate rooms. Fold and put away the clothes in one room at a time.
It is possible to tackle this problem, but it takes methodical discipline to pull it off without losing your mind and exhausting your energy. The trick is to divide the huge problem into a few smaller problems, and then take a systemized approach to each smaller problem. Focusing on one thing at a time keeps your energy up, allows for efficient use of time, and provides a sense of accomplishment when each task is done. Here's a practical summary explaining how to get a messy house back under control.
Clean the kitchen
If the kitchen is a total disaster, it is best to focus one day of your cleaning efforts on getting it back together. Tackle one subtask at a time, and take breaks in between tasks.
Go through the refrigerator and throw away spoiled food. Put away any clean dishes, then deal with dirty dishes. Wipe off the range hood and the stovetop to remove buildup. Wipe the microwave and other small appliances inside and out. Wash the countertops. Wipe down the front of the fridge, oven, and dishwasher. Finally, sweep up the floor, then mop with water and vinegar, sopping up excess liquid with an old towel.
Clean the bathrooms
Deal with one bathroom at a time. Spend no more than one continuous hour cleaning a bathroom before you take a break (preferably outside or in a wide open space).
I find it easiest to temporarily box and relocate items on the countertop, shelves, floor, in the shower, etc. so they won't get in my way. This lets me clean efficiently without stopping to constantly move things. Clean one fixture or surface at a time, starting with whatever looks the grossest. Save the floor for the very end. Replace and organize all the items you removed.
Deal with accumulated dirty laundry
Walk through the entire house with a laundry basket and collect the dirty clothes and towels. Throw them all into one pile. Sort the pile into individual loads, and start the first load.
Set timers to remind yourself to keep the laundry moving forward. It's harder to ignore your personal timer than it is to ignore the built-in buzzer features on the machines themselves. If you can't deal with the laundry when the timer goes off, set a new timer to go off in ten more minutes.
Lay clean clothes out flat as soon as they are dry. Create separate piles of clean laundry for each family member, rather than one huge mixed up pile. When all the laundry is done, move the piles of clean clothes into the appropriate rooms. Fold and put away the clothes in one room at a time.
Put clutter into boxes and deep clean each room
To deep clean a room, it can be helpful to put clutter into boxes to get it out of the way. Repurpose some old shipping boxes if you have them, or buy a couple packs of file boxes if you don't. Go into a room with boxes and a trash can.
To deep clean a room, it can be helpful to put clutter into boxes to get it out of the way. Repurpose some old shipping boxes if you have them, or buy a couple packs of file boxes if you don't. Go into a room with boxes and a trash can.
Before you start working, set a timer for a relatively short amount of time (15-30 minutes). Stop working if the timer beeps, walk away, and do something else for awhile. Used properly, the timer will prevent you from spending too much non-productive time engaging with your stuff. Do not walk around the house to put things away during this step.
Box any clutter on the floor or horizontal surfaces. Worried you won't remember how to arrange things on a shelf? Snap a few pictures with your phone. Throw away anything that is obviously junk. Dedicate one box to truly critical things (if applicable) -- stuff like unpaid bills that absolutely cannot get lost without serious consequences. Label the boxes with the name of the room. Label the critical box, ideally with a brightly colored marker.
Once the clutter is out of the way, use a duster to remove cobwebs. Dust the ceiling fan, light fixture, door frame, window sills, all horizontal surfaces, and the baseboard moulding. Start with the highest features in the room and move down to the lowest. Use a damp rag to wipe up spills and gunk on horizontal surfaces. Also wipe off the door handle, light switch, and any finger prints on the door or near the light switch. Clean the mirrors, windows, and any display screens (monitors, TVs, etc).
Vacuum the carpet, or sweep and mop the floor. Replace any furniture or large items that were moved during cleaning. Return the boxes to the room. If trying to clean the entire house on a timeline, only unpack the critical box and save the others for later.
Unpack the boxes and organize your stuff
When all the rooms have been cleaned, start unpacking one room at a time. Additional boxes can be helpful during this step, enabling you to sort and group items more appropriately. Sometimes it becomes clear that new organizational structures are needed in a room: shelves, bins, drawers, and so forth. Write down the needed organizers on a list. In the meantime, boxes with specific labels (e.g., "children's books," "crafts," "winter clothing," etc.) can be used to group similar items. When the more permanent organizational structures are installed, unpack those boxes.
When all the rooms have been cleaned, start unpacking one room at a time. Additional boxes can be helpful during this step, enabling you to sort and group items more appropriately. Sometimes it becomes clear that new organizational structures are needed in a room: shelves, bins, drawers, and so forth. Write down the needed organizers on a list. In the meantime, boxes with specific labels (e.g., "children's books," "crafts," "winter clothing," etc.) can be used to group similar items. When the more permanent organizational structures are installed, unpack those boxes.
Things that don't really belong in a given room (kid's toys, miscellaneous paperwork, etc) should be sorted into a separate box for relocation. Finish unpacking the room before you start running around the house to relocate those things.
Summary
Approach a huge cleaning project by breaking it down into small pieces. Time is precious and distractions are constant for a mom, particularly a working mom. Use tools like timers to provide motivation and to control the amount of time spent cleaning. It is much easier to talk yourself into 30 minutes of cleaning than it is to talk yourself into a whole afternoon of continuous drudgery. Use boxes to help yourself pick up and contain clutter quickly. Tackle each room one task at a time. Try to avoid running around the house. The key is to work efficiently in short bursts, channel your energy into a specific task, and let each small success motivate you to take on the next small task. Before you know it, the whole house will be clean.
Summary
Approach a huge cleaning project by breaking it down into small pieces. Time is precious and distractions are constant for a mom, particularly a working mom. Use tools like timers to provide motivation and to control the amount of time spent cleaning. It is much easier to talk yourself into 30 minutes of cleaning than it is to talk yourself into a whole afternoon of continuous drudgery. Use boxes to help yourself pick up and contain clutter quickly. Tackle each room one task at a time. Try to avoid running around the house. The key is to work efficiently in short bursts, channel your energy into a specific task, and let each small success motivate you to take on the next small task. Before you know it, the whole house will be clean.
Wednesday, August 17, 2011
Food in Modern Times -- Eating Well Without Killing Yourself
Like many Americans, I've done a fair amount of reading about food and wellness. The information usually comes in bits and pieces -- an article here, a scientific study there, and an occasional book. It is challenging to develop a perspective that is truly based on sound principles. Modern nutritional science is marked by contradictory scientific studies, politicization, and a wide variety of competing "expert" opinions on what is truly healthful. The existence of controversy means that people can choose to believe whatever they want, and nothing really changes for the better on a broad social scale. So, I watch people get fatter and sicker, and try to educate myself so I can avoid that path. The core question that motivates my research is: How do I eat in a way that lets me enjoy flavorful and satisfying food, but also safeguards my health? I believe I've come to a reasonable answer. Here is my basic take on food and the maintenance of good health.
Satiety is the feeling of contended fullness that results from food consumption. When the satiety mechanism functions correctly, it will prevent obesity by regulating the amount of food consumed. There is a lot of conflicting research about the specific biochemistry of satiety, particularly as it relates to carbohydrates. Without going into mind-boggling scientific detail, it is important to understand that heavy processing of carbohydrates strips them of their natural fiber and micronutrients. The destruction of the natural whole food fundamentally changes the way the brain responds to it, and alters the brain's signaling of satiety. This can disrupt the body's ability to properly regulate energy intake.
When fiber and micronutrients are removed from natural carbohydrates through industrial processing, the remaining simple sugars and starches do not trigger the satiety mechanism even when sufficient energy has been consumed. This means a person can regularly consume far more calories than needed, leading to weight gain. The absent satiety message is not caused by a deficit in energy intake. Based on the information I have seen, I think it is likely tied to the missing fiber. A person would have to consume four whole oranges to get the same number of calories contained in a bag of Skittles. It's hard to imagine eating four oranges in a sitting, yet easy to down a bag of Skittles. The difference is, an orange contains a large amount of fiber while the candy has no fiber. Without fiber, the brain won't shut down the appetite at the appropriate time, and this results in overconsumption of sugar. A spike in blood sugar results, followed by a dramatic drop that again stimulates the appetite, making it even more difficult to regulate intake.
The problem of absent satiety is exacerbated when fats are stripped from food. Fats add flavor and also help suppress the appetite. Processed foods that are high in added sugar but low in fat leave a person fully vulnerable to blood sugar peaks and crashes. This sets the stage for a cycle of voracious hunger and constant snacking. If food is not flavored by fat, then sweeteners or salt will be added to give it flavor. Excess consumption of salt leads to dehydration and potentially contributes to very serious health problems like heart disease. Excess sugar consumption leads to weight gain and sugar addiction. The low-fat craze in America was arguably the most destructive dieting trend ever. After deleting the fat from processed foods, companies added sugar or salt so their products didn't taste like cardboard. This practice continues to this day, as evidenced by the high fructose corn syrup in nearly every processed product on the typical grocery store shelf.
The human brain has developed a very powerful reward mechanism for sweetness, giving a person feelings of pleasure when sweet foods are consumed. In a natural environment, this drives humans to consume fibrous fruits and vegetables that are loaded with vitamins and minerals. Modern food processing breaks the links between energy, micronutrients, and fiber, and creates energy dense, nutritionally stripped foodstuffs that do not satisfy. The sugar still activates the brain's pleasure mechanism, but even overconsumption of sugar does not create feelings of satisfied fullness. Instead, consuming sweetened products creates a vicious cycle of cravings, binges, crashes, and runaway weight gain. Meanwhile, micronutrient debts accumulate and eventually lead to the deterioration of health.
An industrial profit-driven food model has led much of American society to develop this kind of self-destructive eating behavior. Food companies have economic incentive to sell as much of a given product as possible. From a company's perspective, processed foods are economically optimized. They are cheap to produce, easy to transport, and only a tiny fraction of the chemically-preserved products are lost to spoilage. Missing fiber actually prompts increased consumption of the products. The desire for pleasing appearance can be addressed by flashy packaging and food dyes, flavor added with sugar or salt, and appetizing smells added with chemicals. The consumer's pleasure responses can be cultivated into brand loyalties. Within this system of eating, cheap low-calorie food that activates the brain's reward mechanisms becomes desirable, even if the food is nutritionally worthless. What a perverse approach to eating!
Food cravings are much more complex than simple desires for energy and pleasure. They are also affected by one's overall state of health and previous experiences with food. For example, citrus fruits are immune boosters because they contain large amounts of vitamin C. If a sick person feels somewhat better after eating a grapefruit, that person's body may crave grapefruit during a future illness. This kind of experiential knowledge leads to the development of cultural eating practices, which have traditionally centered around local, natural ingredients. Methods of food preparation that create health, enjoyment, and prosperity become part of a culture, and are transmitted from one generation to the next around the family table.
Perhaps the industrial food model's greatest crime is its assault on this traditional approach to food. The industrial model does not value locality, and therefore destroys respect for the local farmlands, water sources, animals, and farmers. This damages the integrity of the food. Fresh fruits and vegetables can't be harvested at optimum ripeness if they are to be shipped thousands of miles. This means most produce tastes much blander than it should, meats and dairy products are not optimally fresh, and much of the food has had nutrient-destroying pasteurization or chemical preservatives added to prevent bacteria growth and spoilage. Meats and dairy products are compromised through mistreatment of farm animals, as well as their injection with artificial growth hormones and antibiotics. Furthermore, the explosion of convenience foods has sidelined culturally-informed food preparation. The family dinner has been replaced with individualized, pre-cooked portions that may be heated and consumed at a person's own convenience. This kind of "food" has produced an American population that is not only grossly overweight, but also nutrient-deprived and sickly.
Many people who struggle with obesity are actually starving for micronutrients despite their overconsumption of processed foods. If balanced quantities of micronutrients are not consumed, the body racks up nutrient debts that will eventually cause core biological processes to break down and malfunction. Toxins will accumulate in the colon, liver, and fat cells. Free radicals will damage DNA. Cells will not regenerate properly. The reproductive system will go haywire. Bones and muscles will deteriorate. A weak immune system will leave the body vulnerable to foreign pathogens. Eating a diet of nutrient-stripped processed foods not only makes a person gain weight, but also guarantees the development of chronic health problems and disease.
Those who are "health conscious" but who still operate within the industrial model often advocate the use of vitamin and mineral supplements to repay some of these micronutrient debts. This approach has some value, but still does not address the problem of proper micronutrient balance and absorption. Vitamins and minerals do not operate in a vacuum, but work together with the body and each other in a wide variety of biological processes. Increased consumption of certain nutrients demands increased consumption of others to allow absorption and proper use within the body. Overconsumption of certain compounds can produce unintended consequences, including acute toxicity and severe illness. Even with all our scientific knowledge of human biochemistry, we still don't know enough to produce guidelines for achieving optimum health through the use of vitamin pills.
The best defense against obesity and an onslaught of health problems is to eat a variety of fresh, whole foods that are prepared at home, and minimize or eliminate intake of processed foods. The most flavorful and healthy produce is grown locally and harvested near peak ripeness during the proper growing season. Mealy fruits and flavorless vegetables that have been cooked into oblivion should not be consumed by anyone, and particularly never served to a child. That method of eating is torturous and has dubious health benefits; it will likely drive a person to binge on sugary processed foods. Whole grains, dairy products, and animal or vegetable protein sources are also key components of a healthy diet. When simple or refined sugars are consumed, they should be eaten in conjunction with fiber or fat to activate the brain's satiety response and help regulate intake.
A diet of dissatisfying food and calorie-counting is completely unsustainable, and will produce constant battles with hunger and weakness. This will lead a person to self-tortuorous crash diets and draconian exercise routines that produce fleeting results. And, this approach does nothing to address missing micronutrients, which means chronic health problems may still emerge even if weight is kept in check with calorie restriction. Clearly this method of dieting does not work for the vast majority of people. Exhibit A: modern America, which is arguably the most diet-obsessed country on Earth, yet also one of the fattest and least healthy.
What's my final conclusion on food? Don't wreck your body by eating nutritionally worthless processed food. The industrial model of eating is fatally flawed, and reliance on it will destroy health. We would all benefit from taking a page out of great grandma's book: eat seasonally, emphasize fresh local foods, and cook meals at home. There is an abundance of delicious, wholesome food provided by nature, and many centuries of culinary knowledge from a wide variety of cultures to help you prepare it. View good-quality food as an investment in your health and happiness. Both your present and future selves will thank you for it.
Satiety is the feeling of contended fullness that results from food consumption. When the satiety mechanism functions correctly, it will prevent obesity by regulating the amount of food consumed. There is a lot of conflicting research about the specific biochemistry of satiety, particularly as it relates to carbohydrates. Without going into mind-boggling scientific detail, it is important to understand that heavy processing of carbohydrates strips them of their natural fiber and micronutrients. The destruction of the natural whole food fundamentally changes the way the brain responds to it, and alters the brain's signaling of satiety. This can disrupt the body's ability to properly regulate energy intake.
When fiber and micronutrients are removed from natural carbohydrates through industrial processing, the remaining simple sugars and starches do not trigger the satiety mechanism even when sufficient energy has been consumed. This means a person can regularly consume far more calories than needed, leading to weight gain. The absent satiety message is not caused by a deficit in energy intake. Based on the information I have seen, I think it is likely tied to the missing fiber. A person would have to consume four whole oranges to get the same number of calories contained in a bag of Skittles. It's hard to imagine eating four oranges in a sitting, yet easy to down a bag of Skittles. The difference is, an orange contains a large amount of fiber while the candy has no fiber. Without fiber, the brain won't shut down the appetite at the appropriate time, and this results in overconsumption of sugar. A spike in blood sugar results, followed by a dramatic drop that again stimulates the appetite, making it even more difficult to regulate intake.
The problem of absent satiety is exacerbated when fats are stripped from food. Fats add flavor and also help suppress the appetite. Processed foods that are high in added sugar but low in fat leave a person fully vulnerable to blood sugar peaks and crashes. This sets the stage for a cycle of voracious hunger and constant snacking. If food is not flavored by fat, then sweeteners or salt will be added to give it flavor. Excess consumption of salt leads to dehydration and potentially contributes to very serious health problems like heart disease. Excess sugar consumption leads to weight gain and sugar addiction. The low-fat craze in America was arguably the most destructive dieting trend ever. After deleting the fat from processed foods, companies added sugar or salt so their products didn't taste like cardboard. This practice continues to this day, as evidenced by the high fructose corn syrup in nearly every processed product on the typical grocery store shelf.
The human brain has developed a very powerful reward mechanism for sweetness, giving a person feelings of pleasure when sweet foods are consumed. In a natural environment, this drives humans to consume fibrous fruits and vegetables that are loaded with vitamins and minerals. Modern food processing breaks the links between energy, micronutrients, and fiber, and creates energy dense, nutritionally stripped foodstuffs that do not satisfy. The sugar still activates the brain's pleasure mechanism, but even overconsumption of sugar does not create feelings of satisfied fullness. Instead, consuming sweetened products creates a vicious cycle of cravings, binges, crashes, and runaway weight gain. Meanwhile, micronutrient debts accumulate and eventually lead to the deterioration of health.
An industrial profit-driven food model has led much of American society to develop this kind of self-destructive eating behavior. Food companies have economic incentive to sell as much of a given product as possible. From a company's perspective, processed foods are economically optimized. They are cheap to produce, easy to transport, and only a tiny fraction of the chemically-preserved products are lost to spoilage. Missing fiber actually prompts increased consumption of the products. The desire for pleasing appearance can be addressed by flashy packaging and food dyes, flavor added with sugar or salt, and appetizing smells added with chemicals. The consumer's pleasure responses can be cultivated into brand loyalties. Within this system of eating, cheap low-calorie food that activates the brain's reward mechanisms becomes desirable, even if the food is nutritionally worthless. What a perverse approach to eating!
Food cravings are much more complex than simple desires for energy and pleasure. They are also affected by one's overall state of health and previous experiences with food. For example, citrus fruits are immune boosters because they contain large amounts of vitamin C. If a sick person feels somewhat better after eating a grapefruit, that person's body may crave grapefruit during a future illness. This kind of experiential knowledge leads to the development of cultural eating practices, which have traditionally centered around local, natural ingredients. Methods of food preparation that create health, enjoyment, and prosperity become part of a culture, and are transmitted from one generation to the next around the family table.
Perhaps the industrial food model's greatest crime is its assault on this traditional approach to food. The industrial model does not value locality, and therefore destroys respect for the local farmlands, water sources, animals, and farmers. This damages the integrity of the food. Fresh fruits and vegetables can't be harvested at optimum ripeness if they are to be shipped thousands of miles. This means most produce tastes much blander than it should, meats and dairy products are not optimally fresh, and much of the food has had nutrient-destroying pasteurization or chemical preservatives added to prevent bacteria growth and spoilage. Meats and dairy products are compromised through mistreatment of farm animals, as well as their injection with artificial growth hormones and antibiotics. Furthermore, the explosion of convenience foods has sidelined culturally-informed food preparation. The family dinner has been replaced with individualized, pre-cooked portions that may be heated and consumed at a person's own convenience. This kind of "food" has produced an American population that is not only grossly overweight, but also nutrient-deprived and sickly.
Many people who struggle with obesity are actually starving for micronutrients despite their overconsumption of processed foods. If balanced quantities of micronutrients are not consumed, the body racks up nutrient debts that will eventually cause core biological processes to break down and malfunction. Toxins will accumulate in the colon, liver, and fat cells. Free radicals will damage DNA. Cells will not regenerate properly. The reproductive system will go haywire. Bones and muscles will deteriorate. A weak immune system will leave the body vulnerable to foreign pathogens. Eating a diet of nutrient-stripped processed foods not only makes a person gain weight, but also guarantees the development of chronic health problems and disease.
Those who are "health conscious" but who still operate within the industrial model often advocate the use of vitamin and mineral supplements to repay some of these micronutrient debts. This approach has some value, but still does not address the problem of proper micronutrient balance and absorption. Vitamins and minerals do not operate in a vacuum, but work together with the body and each other in a wide variety of biological processes. Increased consumption of certain nutrients demands increased consumption of others to allow absorption and proper use within the body. Overconsumption of certain compounds can produce unintended consequences, including acute toxicity and severe illness. Even with all our scientific knowledge of human biochemistry, we still don't know enough to produce guidelines for achieving optimum health through the use of vitamin pills.
The best defense against obesity and an onslaught of health problems is to eat a variety of fresh, whole foods that are prepared at home, and minimize or eliminate intake of processed foods. The most flavorful and healthy produce is grown locally and harvested near peak ripeness during the proper growing season. Mealy fruits and flavorless vegetables that have been cooked into oblivion should not be consumed by anyone, and particularly never served to a child. That method of eating is torturous and has dubious health benefits; it will likely drive a person to binge on sugary processed foods. Whole grains, dairy products, and animal or vegetable protein sources are also key components of a healthy diet. When simple or refined sugars are consumed, they should be eaten in conjunction with fiber or fat to activate the brain's satiety response and help regulate intake.
A diet of dissatisfying food and calorie-counting is completely unsustainable, and will produce constant battles with hunger and weakness. This will lead a person to self-tortuorous crash diets and draconian exercise routines that produce fleeting results. And, this approach does nothing to address missing micronutrients, which means chronic health problems may still emerge even if weight is kept in check with calorie restriction. Clearly this method of dieting does not work for the vast majority of people. Exhibit A: modern America, which is arguably the most diet-obsessed country on Earth, yet also one of the fattest and least healthy.
What's my final conclusion on food? Don't wreck your body by eating nutritionally worthless processed food. The industrial model of eating is fatally flawed, and reliance on it will destroy health. We would all benefit from taking a page out of great grandma's book: eat seasonally, emphasize fresh local foods, and cook meals at home. There is an abundance of delicious, wholesome food provided by nature, and many centuries of culinary knowledge from a wide variety of cultures to help you prepare it. View good-quality food as an investment in your health and happiness. Both your present and future selves will thank you for it.
Friday, July 29, 2011
Side Salads: a fresh perspective
When we first met, my husband did not like salad. On occasion, he would eat a few pieces of lettuce covered in dressing, but that was usually because someone else expected him to eat it.
His general objection? Salad is boring. I have to agree on some level. I can understand why he didn't want to eat a pile of flavorless lettuce and colorless tomato slices just because of the vague notion that "it's good for you." I don't want to eat that either.
Eating salad is not really about eating lettuce. Think of lettuce as a fibrous delivery mechanism for the toppings, and then aim to choose toppings that are both healthy and satisfying. People who cover their lettuce with loads of dressing, bacon bits, croutons, and tons of cheese have got the right general idea to use lots of toppings, albeit a less-than-healthful execution of that idea. That particular kind of "salad" mimics the caloric content and nutritional benefits of a loaded baked potato, and should never be confused with health food.
Typical salad greens have subtle flavors, but they really create a pleasing texture and an overall sense of freshness. Choose your greens with texture in mind. Crunchy, crisp, tender -- there are a wide variety of lettuces available. Shown here are two varieties we grow in our own garden: French frisee on the left, and butter crunch on the right.
When choosing the toppings, combine sweet, sharp, and oily flavors to achieve a good overall balance. Add sweetness with some fresh or dried fruit, small pieces of red or orange bell pepper, carrots, cherry tomatoes, or slices and dices of larger tomatoes. (Tip: During summer months, choose heirloom tomatoes for their unique flavor.) Add a hint of sharpness with thin slices of purple onion, pepperoncinis, pickles, radishes, or herbs like fresh chives, dill, or cilantro. Use high-oil foods like avocado, olives, and nuts to add depth and roundness to the overall flavor.
Salads can be quite beautiful if arranged thoughtfully. Visual appeal is very important for stimulating the appetite: if it looks good, it probably tastes good too. This simple side salad incorporates raw walnuts, avocado, two kinds of heirloom tomatoes, purple onion, and a vinaigrette.
À votre santé!
Eating salad is not really about eating lettuce. Think of lettuce as a fibrous delivery mechanism for the toppings, and then aim to choose toppings that are both healthy and satisfying. People who cover their lettuce with loads of dressing, bacon bits, croutons, and tons of cheese have got the right general idea to use lots of toppings, albeit a less-than-healthful execution of that idea. That particular kind of "salad" mimics the caloric content and nutritional benefits of a loaded baked potato, and should never be confused with health food.
Typical salad greens have subtle flavors, but they really create a pleasing texture and an overall sense of freshness. Choose your greens with texture in mind. Crunchy, crisp, tender -- there are a wide variety of lettuces available. Shown here are two varieties we grow in our own garden: French frisee on the left, and butter crunch on the right.
When choosing the toppings, combine sweet, sharp, and oily flavors to achieve a good overall balance. Add sweetness with some fresh or dried fruit, small pieces of red or orange bell pepper, carrots, cherry tomatoes, or slices and dices of larger tomatoes. (Tip: During summer months, choose heirloom tomatoes for their unique flavor.) Add a hint of sharpness with thin slices of purple onion, pepperoncinis, pickles, radishes, or herbs like fresh chives, dill, or cilantro. Use high-oil foods like avocado, olives, and nuts to add depth and roundness to the overall flavor.
Salads can be quite beautiful if arranged thoughtfully. Visual appeal is very important for stimulating the appetite: if it looks good, it probably tastes good too. This simple side salad incorporates raw walnuts, avocado, two kinds of heirloom tomatoes, purple onion, and a vinaigrette. 
Look at salad dressing as just another topping, and consider that less dressing is needed for salads that contain many other flavorful ingredients. If worried about limiting calories, toss the lettuce with a measured amount of dressing, arrange it on the plate, and then add the other toppings. People who instinctively seek high-calorie creamy dressings need to address their craving for fat. Adding more healthy high-oil foods and a few cheese crumbles will make lower-calorie vinaigrettes more palatable for people who usually want creamy dressings. Deleting all fats outright does not produce a satisfying salad, but instead leaves a person feeling hungry. To construct a truly satisfying salad, try to incorporate good fats such as olive oil and nuts, which are also rich in essential nutrients.
Be honest with yourself when choosing salad dressing. Do not try to convince yourself that a "low fat" version of a creamy dressing somehow got healthier when its bad fats were replaced with worse artificial sugars and chemicals. Marketers have trained people to believe healthful food can be engineered by a corporate food scientist, but most of their advertising claims are based on half-truths and careful omissions. Look at the ingredients list on a bottle of salad dressing sometime, particularly one that claims to be "low fat." Do you know what half of that stuff is? Me neither.
After all this, you might wonder, does my husband still dislike salad? Not anymore. These days, he regularly requests it.
Thursday, July 28, 2011
A new beginning
To blog, or not to blog: that is the (modern) question.
I've debated whether to create a blog for many months now. I asked myself, will people take the time to read a blog if I take the time to write one? I finally convinced myself that the answer is a qualified yes: people will read something useful and concise, but not something long or overly cerebral. Pictures are a must, and the content should be approachable even for the infrequent visitor. These conclusions guided me to create this particular blog.
I spend a lot of time reflecting on life and culture...but this blog is not about those thoughts. Instead, I will approach these subjects by sharing little bits of culinary knowledge, tasty recipes, and wine picks. Food and drink are at the core of culture, and meals shared together are the center of family life.
For good measure, I'll throw in some home improvement tips learned from our many DIY projects around the house. The difference between putting paint on a wall and spreading frosting on a cake isn't as great as one might think.
For good measure, I'll throw in some home improvement tips learned from our many DIY projects around the house. The difference between putting paint on a wall and spreading frosting on a cake isn't as great as one might think.
I hope you'll find some inspiration in these pages, and that your family will enjoy the meals that make it from my kitchen to yours.
Bon appetit!
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