TIP OF THE WEEK
Most people are aware that living healthy isn't just about one aspect of health - it involves nutrition, exercise, time with loved ones, reducing stress, and more.
In each article I will try to share with you something I like to do that helps me
move toward a healthier lifestyle.
Join me if you like!
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SEPTEMBER 2010, WEEK ONE:
(See below for archived Tip articles)
"Make no mistake: our health care crisis is in large part a crisis of the American diet - roughly three-quarters of the $2 trillion-plus we spend on health care in this country goes to treat chronic diseases, most of which can be prevented by a change in lifestyle, especially diet." Michael Pollan, author of Food Rules: An Eater's Manual.
Let's approach health head-on this month and talk about diet. By "diet" I do not intend to cover snacks foods, artificially-sweetened sodas, fad ideas or eating plans like Atkins, South Beach, or anything else with a catchy name. Here, this month, the word diet shall heretofore refer to the way we eat, our regular Diet.
I realize that people are as varied and opinionated on this topic as they can be about many political topics. I am not here to debate which method is best because I really believe that what works for one body is not always the best option for the next body. I truly believe each individual has to find the combination that works for their own body. Instead of pushing one style of eating, I want to talk about making healthy choices, and some general ways we can focus on altering eating habits for the better.
Some people know the basic 80/20 rule, which says that if you make sure that 80% of your diet consists of healthy choices, then you can allow the other 20% to include some (not all!) splurges when it comes to food. For instance, my two food vices fit into the 20% category: cake (chocolate cake of course) and bacon (the real kind, why is turkey trying to pretend to be pig?).
Using this rule, many people find it easier to sustain a healthier diet in general when they know that the occasional cookie isn't going to throw all their efforts down the drain. I use the "Stop Light Eating" idea for the family because it is easy for the kids to understand and follow as well.
(For more on the Stop Light Eating, click here.) This month we will touch on sample diets for specific needs (with sample menus) such as weight loss, athletes, diabetes, and even cancer-prevention. I will be taking some information from a fantastic cookbook that I own called:
The Essential Vegetarian Cookbookby Diana Shaw.
No, I am not a strict vegetarian, but I do eat many vegetarian dishes, and I will admit that when I do eat mainly vegetarian I feel like my body operates more smoothly. I still need the occasional (grass-fed, organically-raised) beef though. With some fantastic local farmer's market corn on the cob...mmmmm, now I am hungry...
This first week though, I want to touch on something basic: interpreting health claims. Labels in the grocery store yell at us in bold, fancy, flashy lettering printed on the fronts of containers. They are meant to catch and hold our attention, and the hope is that the claims in bold lettering will be enough to capture our wallets as well. Let's dig into some of these terms so we understand what it is we are looking at.
If the product label says:
Fat Free: the product containss no more than 0.5 grams of fat per serving.
Low Fat: it contains no more than 3 grams of fat per serving - unless it's an entree (such as a frozen dinner), in which case it can contain 3 grams of fat for every 3.5 ounces of weight. So a 9-ounce entree, for example, may have up to 8 grams of fat.
Light: it contains less than half as much fat and sodium and fewer than a third as many calories as the full-fat version of the same food. "Light" cream cheese, for example, contains 50% less fat and fewer calories per serving than regular cream cheese: 70 calories per serving versus 100 calories.
Low Fat Foods May Reduce Risk of Heart Disease: it is low in fat, saturated fat, and cholesterol.
Low Sodium Foods May Reduce High Blood Pressure: it is low in sodium.
Fruits, Vegetables, and Grains May Reduce the Risk of Cancer and/or Heart Disease: it is low in fat, saturated fat, and cholesterol and contains at least one gram of fiber per serving.
Dairy Products Can Prevent Osteoporosis: it is low in fat and high in calcium.
I have much more information on the break-down of a nutritional label which is located on any packaged food that you purchase. It is surprising to think how few people actually know how to read an understand the labels that are put there to help us become better informed. For instance, low-sodium chicken broth in one brand may actually contain
more sodium than another brand's regular chicken broth or stock (I found this out the hard way). So grabbing the flashy label-toting carton of chicken broth might not really be the best option for you after all.
I will share more on nutritional labels next month, but for now, we are armed with some basic information and next week we will talk about some diet choices that may be good (and delicious!) choices for you and your family too!
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Last Week: what are the ways you try to live a sustainable lifestyle, or try to waste less and save more? Small or big ways, it all helps - share with me!
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CHALLENGE: Take note of the labels on your food - not just the ones on the front, but also the details. Notice and compare!
