Soul for your Food

Obesity Maps!

2009-07-01T21:38:00.000-07:00

This is one of my faaaaaavorite things to look at ever. It's amazing to see colors

disappear and new colors appear. See where your state stands :)

While BMI can often be inaccurate, it is it quite telling when looking at such a large population.

We all know that obesity is becoming a huge problem in our nation, and across the world. What are we going to do

about it? Here are a few tips that...well they won't make you drop a ton of weight, but they can be helpful when

you're trying for a healthier lifestyle :)

*Wake up with a fruit before/with breakfast, eat fruit as a snack, and have some fruit in the car. Chances are,

when you come to eat your meal, you won't be as hungry because of the fiber in a lot of these fruits.

*Make the switch from soda to water. A lot of people don't notice themselves drinking a meal's worth

of calories! You might consider getting the water flavoring packets. Another option is to stick a

few slices of apple, lemon, or oranges into your water to make it a little tastier.

*Buy a pedometer. This is one thing that will keep you motivated day after day. Try going for 10,000 steps a day,

which (for most people) is around five miles. Even if you're not at the gym ever night, you will be getting some

exercise in your day.

*Be wary of labels that say "sugar-free" or "carb-free." This does NOT mean calorie-free. While other factors like

fat and sugar are VERY important, calories are ultimately what need to be reduced for weight loss.

*When eating out, mentally divide your plate in half before you begin eating. Make sure you are eating appropriate

portion sizes. For meat, it's about the size of the palm of your hand. For cheese, it's about the size of your thumb, which

is about 1 oz. Aim for half of your plate to be vegetables, grilled, sauteed, or fresh.

*Use a smaller plate. People are more likely to fill up their plate and finish what's on it, even after they are full. Using

a smaller plate will make you think twice before going for a second helping!

Obesity Trends 2007

View more documents from hende.

Red Light, Green Light.

2009-06-22T21:27:00.000-07:00

Sorry for not posting in forever. Here we go :)

First post in a new series. Red means...yes. Stop. Always.

Yellow means approach with caution...

Green means GO! But not too fast. Because then you'll get a speeding ticket/fat.

Today's red light: Little Debbies. Let's focus on Devil Squares. These are AI's favorite (my fiance). He happily agreed to ban these from our future home.

Why: Delicious twin-wrapped cakes. Also, almost 300 calories, almost all from sugar and fat (much of it saturated). See below:
Ingredients:

Sugar, Corn Syrup, Water, Enriched Bleached Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, [Vitamin B1], Riboflavin [Vitamin B2], Folic Acid), Palm and Palm Kernel Oil, Partially Hydrogenated Soybean and Cottonseed Oil with TBHQ to Preserve Flavor (Contributes a Trivial Amount of Trans Fat), Cocoa, Dextrose, Soybean Oil, Egg Whites, Invert Sugar, Emulsifiers (Mono- and Diglycerides, Soy Lecithin, Sorbitan Monostearate, Sodium Stearoyl Lactylate, Propylene Glycol Monostearate, Polysorbate 60, Polysorbate 80, Polyglycerol Esters of Fatty Acids), Colors (Caramel Color, Red 40), Leavening (Baking Soda, Sodium Aluminum Phosphate), Salt, Corn Starch, Eggs, Whey (Milk), Modified Corn Starch, Sorbic Acid (to Retain Freshness), Natural and Artificial Flavors, Citric Acid.

A better choice: A Rice Krispies Treat has almost half the calories, and is wayyy lower in fat, and saturated fat.

An even more better choice: A piece of angel food cake topped with fruit or frozen yogurt. Amaaazing :)

FOOD INC

2009-06-22T16:03:00.000-07:00

IT'S FINALLY HERE YALL!

General Mills Response

2009-06-05T18:03:00.001-07:00

General Mills released this statement after the FDA's warning letter:

Cheerios' soluble fiber heart health claim has been FDA-approved for 12 years, and Cheerios' "lower your cholesterol 4% in 6 weeks" message has been featured on the box for more than 2 years. The science is not in question. The scientific body of evidence supporting the heart health claim was the basis for FDA's approval of the heart health claim, and the clinical study supporting Cheerios' cholesterol-lowering benefit is very strong. The FDA is interested in how the Cheerios cholesterol-lowering information is presented on the Cheerios package and website. We look forward to discussing this with FDA and to reaching a resolution.

Cheerios=Lipitor?

2009-06-05T12:48:00.000-07:00

On Arabic TV, I always see cereal commercials for something like Cocoa Puffs that are pouring into a bowl, but they're coming out of the box as stalks of wheat and corn. While commercials like that haven't aired in the US for a long time, food companies are finding ways to trick their consumers into thinking they're eating something healthier than it really is...see below...

One company that has been using health claims right and left is General Mills cereals. According to General Mills, "Cheerios is the only ready-to-eat cereal clinically proven to lower cholesterol when eaten as part of a diet low in saturated fat and cholesterol." The box shouts "Lower your cholesterol 4% in 6 weeks!" The reason Cheerios makes this claim is because it contains whole grain oats, a soluble fiber. One way this lowers choleserol is by binding with bile acids in the GI tract. Instead of the bile being recycled in the body, the bound bile acids are excreted in the feces. The body must then make more bile acids using cholesterol, and therefore lowering the total amount of cholesterol in one's body.

Of course, GM conducted a clinical study to prove this. According to their site, "...eating two 1 1/2 cup servings daily of Cheerios cereal reduced bad cholesterol when eaten as part of a diet low in saturated fat and cholesterol." Thank you GM. I was really planning on replacing two of my meals with a bowl of Cheerios every day...

According to this letter from the FDA to GM, the claims on the Cheerios box and website indicate that Cheerios is a cholesterol lowering drug, and "is intended for use in lowering cholesterol, and therefore in preventing, mitigating, and treating the disease hypercholesterolemia." The FDA warned Cheerios that the product is a "drug within the meaning of section 201(g)(1)(B) of the Act [21 U.S.C. § 321 (g)P)(B)]. The product is...not generally recognized as safe and effective for use in preventing or treating hypercholesterolemia or coronary heart disease. Therefore,under section 505(a) of the Act [21 U.S.C. § 355(a)], it may not be legally marketed with the above claims in the United States without an approved new drug application."

Therefore, unless Cheerios is claiming to be a statin, I look forward to seeing some changes on the Cheerios and other cereal boxes. Finally, FDA.

Quiz Answers :)

2009-06-02T21:45:00.000-07:00

Okay kids, here you go.

1. At Denny’s, which breakfast item has the least number of calories?
The answer is b.

a. Ham & Cheddar Omelet
      (595 calories)
b. Country fried steak & eggs
      (464 calories)
c. An order of French toast with syrup & margarine (3 slices)
      (1,000 calories)
d. An order of pancakes (3) with syrup & margarine
      (650 calories)

2. Which sandwich from the restaurant Cosi has more than 700 calories?
The answer is d.

a. Turkey Rustica
      (619 calories)
b. Tuscan Pesto Chicken
      (571 calories)
c. Tandoori Chicken
      (633 calories)
d. Grilled Chicken T.B.M.
      (791 calories)
e. Sesame Ginger Chicken
      (508 calories)

3. Which item at Dunkin’ Donuts has the fewest number of calories?
The answer is b.

a. Sesame bagel with cream cheese
      (570 calories)
b. 2 jelly filled donuts
      (420 calories)
c. Banana walnut muffin
      (540 calories)
d. A medium (24 oz.) strawberry banana smoothie
      (550 calories)

4. Which grande (16 oz.) Starbucks drink has the fewest calories?
The answer is e.

a. Frappuccino Blended Coffee with whipped cream
      (420 to 550 calories)
b. Frappuccino Blended Crème
      (490 to 580 calories)
c. Chai Tea Latte
      (290 calories)
d. Caramel Macchiato
      (310 calories)
e. Cappuccino even, if made with whole milk
      (150 calories)

5. Which item at McDonald’s has the most calories?
The answer is c.

a. Big Mac
      (560 calories)
b. 2 Sausage McGriddles
      (840 calories)
c. Large chocolate shake
      (1,160 calories)
d. 4 hamburgers
      (1,040 calories)

Honest Food Guide

2009-05-26T21:19:00.000-07:00

I came upon this interesting food pyramid today and thought I'd share. What do you guys think?

zayd's thoughts on me and ammar's marriage

2009-05-13T09:28:00.000-07:00

this is unrelated to food but hilarious...zayd still hadn't met ammar

Quizzy :)

2009-05-12T15:59:00.000-07:00

Here's a little quizzy I found...the argument for the posting of calories on menus. Several states have already made it required for restaurants to post calorie counts on their menu. What do you think?

...more of my thoughts on this after finals :)

1. At Denny's, which breakfast item has the least number of calories?
a. Ham & Cheddar Omelet (just the omelet without toast or potatoes)

b. Country fried steak & eggs (just the steak and eggs without toast and potatoes)

c. An order of French toast with syrup & margarine (3 slices)

d. An order of pancakes (3) with syrup & margarine

2. Which sandwich from the restaurant Cosi has more than 700 calories?
a. Turkey Rustica

b. Tuscan Pesto Chicken

c. Tandoori Chicken

d. Grilled Chicken T.B.M.

e. Sesame Ginger Chicken

3. Which item at Dunkin' Donuts has the fewest calories?
a. Sesame bagel with cream cheese

b. 2 jelly filled donuts

c. Banana walnut muffin

d. A medium (24 oz.) strawberry banana smoothie

4. Which grande (16 oz.) Starbucks drink has the fewest calories?
a. Frappuccino Blended Coffee

b. Frappuccino Blended Crème

c. Chai Tea Latte

d. Caramel Macchiato

e. Cappuccino

5. Which item at McDonald's has the most calories?
a. Big Mac

b. 2 Sausage McGriddles

c. Large chocolate shake

d. 4 hamburgers

6. Would you support the labeling of menus with their calorie content?

studying for finals...

2009-05-09T22:38:00.000-07:00

Some really fun and exciting thoughts while studying for finals:

*Guess the disorder: endothelial injury->platelet adherence->release of "growth factors"
->proliferation of endothelial cells-interior of blood vessel->atheroma-lesion over time
Good job. Yes. Atherosclerosis.

*DASH diet...equally if not more effective than drugs for hypertension. let food be thy medicine.
(Furosemide, no. Fruits/veggies, whole grains, exercise, yes.)

*Fiber recommendation: 20-30g/day...1 apple=3g fiber.

*flax=kashi=yum=food=hungry.

*TPN=bad.

*Physical activity=good. I miss my gym. It flooded.

*Necrosis--> Debride. Debride is a funny word.

*If you can read this, you are too old to be drinking whole milk.

*50% intermediate, 50% short insulin.

*cranberry juice: your kidneys will <3>

*Elemental formula: mo' money.

*don't sit on your rear all day. you might get a bedsore.

*ECF=CBS. clever. Extracellular fluid=chloride, bicarbonate, sodium.

Five a day!

2009-04-12T15:55:00.001-07:00

How many fruits and vegetables do you eat every day?

If you're between 4-18, the vegetable you consume most often is probably the potato, often in the form of french fries. It's recommended that we eat five fruit and vegetable servings every day, but most Americans fall short of that recommendation.

Skipping out on these foods can make you miss out on some of the most important nutrients. Fiber, Vitamin A, Vitamin C, and tons more. While these nutrients can be supplemented, it's always better to get them from foods. Supplements are more likely to lead to toxicity, and are also regulated with different standards than "conventional" foods--manufacturers do not need to register their supplements or get FDA approval for them before selling them.

One of the greatest benifits of eating more fruits and vegetables may be that helps to manage weight. Because many of these foods are rich in fiber, you are full more quickly and with less calories. Substituting high-fat sides like french fries with steamed veggies is an easy way to cut calories, especially when you eat out.

The key to eating enough fruits and vegetables is having them easily available. It may seem easier to get a bag of chips to snack on while watching tv than to cut up an orange, but if you have a bag of baby carrots or grapes in small single serving bags, that excuse doesn't fly. Instead of buying 100 calorie snack bags, try one of these easy-to-prepare foods

a medium-size apple (72 calories)
a medium-size banana (105 calories)
1 cup steamed green beans (44 calories)
1 cup blueberries (83 calories)
1 cup grapes (100 calories)

Another alternative to fresh is canned or frozen fruits and vegetables. Make sure your fruits are canned in either light syrup or their own water--avoid fruits canned in heavy syrups. Choose fruits and vegetables in every color: green spinach, orange sweet potatoes, yellow corn, purple plums, red watermelon, and white onions. Try new fruits and vegetables regularly: pomegranite, kale, asparagus, collard greens, and starfruit. Add them to your regular foods: cereal and yogurt with berries, pancakes and oatmeal with bananas and spinach and broccoli with pasta.

So if you're supposed to have five fruits and vegetables (for most people, it's 2 fruits and 3 vegetables) what counts as a serving? Here are some examples:

Fruits
one banana
six strawberries
two plums
fifteen grapes
one apple
one peach
one half cup of orange or other fruit juice (eating fresh fruits is usually better than drinking the fruit juice--it generally has added sugar and not quite as much fiber)

Vegetables
five broccoli florets
ten baby carrots
one roma tomato
3/4 cup tomato juice
half of a baked sweet potato
one ear of corn

The first lady did a great job setting an example last month when she started a fruit and vegetable garden at the White House with local students. While it takes a lot of effort, it's good exercise, and it's a great way to encourage yourself to eat more fruits and vegetables. Try starting with something small, in potted plants. Tomatoes, strawberries, and herbs are an easy start. Knowing where your food is coming from is the first step in taking control of your eating.

Today's challenge: Make yourself eat five fruits and vegetables every day--if you're already there bump it up to eight

Dangerous WOKway

2009-03-23T15:06:00.001-07:00

...get it? Like...walk...but Wok. *giggle*. This post is intended for certain audiences who keep getting Chinese food (several times a week!) and think it's healthy just because it says no MSG. You people know who you are

The Good: Chinese food usually has lots of veggies, and is has lots of unsaturated fats and fish.

The Bad: Calories, salt, sat-fats, oil, deep fried batter, often MSG...

Even if you aren't eating Chinese food several times a week, you should be careful when choosing your meal--some of these dishes pack over 1500 calories (the same amount of calories many of us eat in one day!) and a lot of these calories are from fat. An eggroll generally has at least 50% of calories from fat...and just ONE egg roll or spring roll can have between 200 and 400 mg of sodium (the recommendation is to have below 2300/day...if you're on a 2,000 calorie diet, really you shouldn't be getting too much more than 1,500mg). Most of the meals have at least 1,000.

The popular beef and broccoli dish has over 3,000mg of sodium! While this dish does have lots of veggies, the nearly 1/2 pound of beef is enough protein for an entire day...maybe more. While some people are munching protein bars and drinking protein shakes to lose weight, most of us already get enough protein (thanks to 1/2 pound burgers and such...) and the additional protein (read: extra calories) turns into...guess! Your thighs (and blood pressure, and cholesterol level.) Much of that sodium is from the compound monosodium glutamate or MSG. There is a high concentration of MSG in seaweed extract, a flavor enhancer and popular additive (with crazy amounts of sodium). This stuff isn't just in Asian cuisine though...salad dressings and different types of chips have this stuff in them now.

Now that you know all that, if you do like Asian cuisine, there are still ways to make healthier choices off the menu...

Guidelines to dine by:
1. Choose entrees with more veggies than meat/noodles
2. If you're full, stop eating. I know this sounds dumb but we've all gone out to eat and felt like we had to be wheeled out of the restaurant on a dolly. You can usually split your food right when you get it--put half of it in a box to take home.
3. Deep Fried, read: bad. Go with the LIGHTLY stir-fried or steamed
4. Easy on the sauce, tiger. Most of the sauces have a few hundred mg of salt (soy sauce as about 1,000mg in a Tbs!) Use a fork to eat instead of a spoon to keep some of the sauce in your plate instead of your tummy.

"We’re not even going to call it junk food. We’ll call it junk.”

2009-03-09T15:32:00.000-07:00

...says author Michael Pollan

A few weeks ago a friend and I saw the film Food Inc. I've always known that some of the food we eat isn't exactly healthy, but the film illustrated how almost all of the food we eat is all part of a huge system. A really messed up system.

We all know it's expensive to eat healthy; a bag of spinach is more expensive than a pack of Little Debbie's--my number one enemy of all snack foods. The answer lies across the entire midwest-corn and soy production. Because the government subsidizes these crops, they are super-cheap and have found their way into nearly everything we eat. We see "partially hydrogenated soybean oil" on peanut butter and salad dressing, but what is that? Partially hydrogenating the oil causes it to become saturated and harder. In a few years that yummy cream from the inside of your Swiss Roll is going to be some not so yummy buildup in your arteries. Here's what's going into your body...

Sugar, Corn Syrup, Water, Enriched Bleached Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate [Vitamin B1], Riboflavin [Vitamin B2], Folic Acid), Partially Hydrogenated Soybean and Cottonseed Oil with TBHQ to Preserve Flavor (Contributes a Trivial Amount of Trans Fat), Palm and Palm Kernel Oil, Dextrose, cocoa, Eggs, Soybean Oil, Colors (Caramel Color, Red 40), Emulsifiers (Sorbitan Monostearate, Polysorbate 60, Mono- and Diglycerides, Soy Lecithin), Whey (Milk), Leavening (Baking Soda, Sodium Aluminum Phosphate), Salt, Corn Starch, Sorbic Acid (to Retain Freshness), Natural and Artificial Flavors, Egg Whites, Citric Acid.

Above is a map from the USDA that shows where and how much corn is grown. Most of the corn that's grown in America is used for animal feed (even though most of the animals that are eating it should naturally be eating grassy stuff). Because the government subsidizes the corn, it can be sold at super-low prices and exported (about 20% of the corn the US grows is exported). International growers are unable to compete with these prices, so those farmers are put out of business. The low prices also allow American manufacturers to find great places to put corn in--like our juices and even our plastics.

Similarly, soybeans are grown all over the Midwest (the largest protein feed, and second largest source of vegetable oil), and have become cheap substitutes in foods because they easily modified to play a hundred different parts in a hundred different foods. Soybeans and soybean products are second only to corn in production. The most common one that everyone knows is the partially hydrogenated soybean oil, which i mentioned a little about before. We HAVE to stop putting this junk in our bodies.

So...now we know why things that are good for us are more expensive. They are generally less subsidized, so they are grown a lot less. Take a look at how much Americans are growing sweet potatoes (you know how much i love sweet potatoes.):

and peas (not my favorite, but still)...

The most effective way to change the way this is to EAT LOCALLY. I went to the farmer's market for the first time last November, and I looooved it. I bragged to all of my friends about it...but after learning about all of this stuff, I realize how important it is to support local farmers...even if it is a little more expensive. Find your own local farmers market (even though Columbia's is the best) here.

The film Food Inc. is super duper enlightening, and my fourth grade adjectives won't do the thing thing justice. Here ya go.

*Michael Pollan was part of Food Inc., and is most well known for his publications about the food industry. Check out his super-fab amazing open letter to the prez...here.

*The data from this post can all be found on the USDA website

Inspired by Arwa’s Pumpkin Bread

2009-03-02T19:50:00.001-08:00

Today my neighbor Arwa dropped off some pumpkin bread wrapped adorably and tied with a red ribbon. I usually don't like these things, but since my friend Hiba started making pumpkin pie, pumpkin cookies and even pumpkin pasta, I have been converted to a pumpkin lover. Arwa's pumpkin bread was golden and had the perfect amount of nuts and fruit and spice and pumpkin and sweetness. It was amazing! (Thanks Arwa!) So I decided I'm going to look at pumpkins a little deeper to try to justify my new fondness for Cinderella's carriage.

Pumpkins have lots of goodness and not a lot of calories. In about a cup of cooked pumpkin, you've got something like 50 calories. Low saturated fat, low cholesterol, low sodium—this food is heart healthy…as long as it's not smothered in cream cheese, heavy whipping cream, or layers of icing. The vegetable has plenty of Vitamin E, which may increase vasodilation, a widening of blood vessels—great news for sufferers of high blood pressure! Vitamin E is also a great antioxidant, preventing the spread of free radicals that can damage cells. This is also a great source of Vitamin A (you know all about that) and Iron. Iron is an essential part of enzymes and hemoglobin, among other proteins. Hemoglobin transports oxygen in our bodies, and without sufficient iron, one may develop iron deficiency anemia. It is imperative for young women to make sure they get enough iron, especially if they are pregnant. Another antioxidant, Vitamin C, is found in pumpkins. Vitamin C helps absorb and store iron, so this is a great combination of nutrients! Vitamin C (ascorbic acid) is also involved in the synthesis of collagen, part of the structure of tendons, ligaments, and bones. The fiber in pumpkin is going to help keep you full (and regular) for a longer amount of time.

Here is a recipe for pumpkin soup—reduce the amount of salt you use by putting less in when you're cooking and adding a little sea salt later to taste!

My shopping list

2009-03-01T13:35:00.000-08:00

I like to find the perfect dress, or the perfect shoes. Half price. As I like to say: I save by spending. But one thing you should spend on is food. The best lettuce, or the most wholesome bread is worth having to pinch pennies elsewhere. The things I never miss at the grocery store:

1. Fiber One bars: These have about 9 grams of fiber, and between 120-150 calories. They aren't low in sugar or anything, but that fiber is great when you don't have time for breakfast. It is really filling and taste pretty good. My favorite flavor is the chocolate and oats one, but there are different flavors--there is actually a Fiber One cereal which is great if you have time to sit and eat in the morning. I've also seen Fiber One poptarts, yogurt, and muffins around, but haven't tried them yet. Kellog's has a similar version of the fiber bar called Fiber Plus, and it has pretty much the same stuff, except with calcium and Vitamin E.

2. Low fat yogurt: Yoplait is my favorite, harvest peach and blueberry. Yogurt is a great option to grab in the morning if you dont have time for breakfast. Choosing the lighter version cuts calories by nearly half, as well as sugar. Make sure to read the labels--you want your yogurt to have plenty of Vitamin D and Calcium. This one provides about 20% of the recommended amount. Stoneyfield Farms also has a great variety of yogurt, in whole, light, and fat free options. Stoneyfield also offers fat free greek yogurt, Oikos, which is much creamier than regular yogurt. Stoneyfield is an organic brand--all of the ingredients in the yogurts are natural.

3. Baby spinach: Spinach is always on the list of "superfoods" because of its nutritional value, but now that they've started bagging baby spinach, it's much more convenient to be able to get all the nutrition out of it. Low calorie, no fat, no cholesterol--but about 50% of your day's Vitamin A. What is vitamin A good for? Lots--including immune function and skin, bone, and tooth growth. but Vitamin A is known best for its importance for proper vision. Tons of Vitamin K in here too, which is important for blood coagulation. It's great if you toss it in olive oil and sprinkle a little sea salt for a baby spinach salad, or in a grilled cheese sandwich to gourmet!

4. Sweet Potatoes: These guys are my latest obsession, and deservingly. Sweet potatoes can be prepared a number of ways, and can go from being a savory meal to a sweet side dish. Baked potatoes are high in Vitamin A (you already know all about that!) and Vitamin C, an antioxidant and enhanced iron storage. Sweet potatoes are pretty low calorie, at a little over 100 calories in a medium potato. Sweet potatoes also have plenty of fiber--around 3-6 grams depending on the size of the potato--so you'll get fuller faster. Bake them in their skin after piercing with a fork for between 45 minutes and an hour. Then toss them into a salad, slice them and have with cheese, or just enjoy them plain! Try this butternut squash and sweet potato soup.

5. Popcorn: Popcorn is a great snack-but it can be dangerous. It's important to always choose the light popcorn. The 100 calorie bags are great, but you can do your own portion control at home. Just look at the label and divide the bag into 100 calorie bowls after you've popped it, or put them in 100 calorie baggies. Be careful though--popcorn is also often high sodium, so try to grab a low salt one. Most popcorns also have a pretty good amount of fiber in them, often around 3 grams.