What Do You Believe? Where Does the Truth Lie?

Do you believe you have the power of self? That you can make decisions in your own long-term self interest? That you can be successful in your efforts related to making better nutritional choices? Here’s one—do you believe given enough information you can make healthy dietary choices for yourself and your family? What kind of information do you need to make those decisions? Is someone else making those decisions for you?

We ask a lot of questions. You might be surprised by the answers. Starting at the top, yes, we all have the power of self, we can all be responsible for making decisions in our long-term self interest—and we can be successful in making better nutritional choices. That was easy. Now it gets trickier.

Given enough information, “enough” being the key word, we can choose to make healthy dietary choices. But, there’s a lot of mis-information out there mixed in with good information that can make those choices murky.

Here’s an example—organic food. When you hear “organic” you probably think healthy, clean, nutritious, even low-cal. But think again. A recent study by the Cornell Food and Brand Lab found that when a food is labeled “organic” people tend to believe it is a better choice with fewer calories. It also found people tend to eat more of it for that very reason—yet in truth, it generally has the same calorie content as its non-organic counterpoint. Organic produce is grown in soil, like any other produce, so needs to be washed, just like any other produce—and the jury’s still out on whether it’s measurably more “nutrient-dense.” The point is we tend to believe what we want to be true. But is it?

A small bite of healthy skepticism can prove filling.

Now, to answer the last question we asked at the beginning—sometimes someone else actually is behind the choices you make, and they’re not always making those choices in your best interest. Food manufacturers add salt and sugar to low-fat, low-calorie foods, and yes even organic foods, to make up for the fat they remove, and our tastes are programmed to crave that fat, and the sugar, and the salt. But, because of the package wording, we are driven to eat more of these “healthier” choices. We can actually end up consuming more calories from low-fat foods, because we eat more of them.

So, what do we do to move beyond packaging claims and mis-information? How do we take control of our choices? Read labels, and packaging, carefully. Read the ingredients and nutrition facts. Read the “health claims” with a true “grain of salt.” Compare ingredients and calories of low or reduced-fat products with their regular counterparts. Look at what’s been added. Look at the number of additives you can’t even pronounce. And, be mindful. Mindful of what you’re consuming, and mindful of what you might be “over-consuming.” And mindful of what your nutritional goals are—for yourself and your family.

Engage the “Power of Self.” Do you know a better way to address the growing epidemic of overweight and obesity—including childhood obesity?

Mice, Phosphates, Aging – and More

If you were a mouse, you might have reason to worry. You might find reason to worry even if you’re not a mouse.

Here’s why . . .

In a word: Phosphates. New research published in the Federation of American Societies for Experimental Biology finds that high levels of phosphates create toxic effects and accelerate signs of aging—in mice. They may also increase the number and severity of aging-related complications such as cardiovascular disease, chronic kidney disease and muscle and skin atrophy. And where do you find phosphates? Sodas, processed foods—and even diet soft drinks. In other words, what many of us consider our ‘daily staples.’

Now, it’s true that phosphorous is an essential mineral for human and animal life. It is fundamental to growth, maintenance, and repair of all body tissues and is necessary (along with calcium and magnesium) for proper growth and formation of bones. In addition, the body utilizes phosphorus in protein synthesis, carbohydrate metabolism, enzyme activation and as a component of nucleotides and nucleic acids (DNA and RNA). Maybe that’s “too much information,” but, too much phosphorous, such as the phosphates found in soda, can actually leech calcium from bone, leading to bone weakness and osteoporosis. And, yes, diet soda contains phosphates.

A 2008 study found a correlation between consuming diet soda and Metabolic Syndrome, a collection of risk factors for cardiovascular disease and diabetes that include abdominal obesity, high cholesterol and blood glucose levels, and elevated blood pressure. The risk for metabolic syndrome was 34 percent higher among those who drank one can of diet soda a day, compared with those who drank none. A 2005 study from the University of Texas Health Science Center in San Antonio, presenting eight years of research data, found for each can of diet soft drink consumed a day, a person’s risk of obesity went up 41 percent.

As for foods high in added phosphates, a few of the more common culprits include: ice cream, skim milk powder (often added to processed foods), biscuits, cookies and cakes from the supermarket, ketchup, mayonnaise, frozen and breaded fish, processed cheese, frozen pizza, hot dogs, and processed or deli meats. And, toothpaste. And, this is not a comprehensive list. Look for foods that list mineral salts, emulsifiers and lecithin as ingredients—and avoid them.

Phosphates occur naturally in many healthy foods, such as nuts, whole grains, legumes, brown rice, milk, and some leafy greens. And, as we pointed out, our bodies need phosphates. But do we need all the added phosphates in processed foods? Do we need the diet soda and associated risks? It’s not like we don’t have choices . . . right?

A Chicken Tax?

Time to pick on the poor chicken, and it’s really not the chicken’s fault. If you eat chicken, do you know what you’re eating? Do you know what you’re paying for? And do you know what you get as sort of an added bonus?

Get ready . . .

Unless you’re a really careful shopper and are willing to pay more for free-range, all-natural, organic, absolutely nothing added chicken, here’s what you get: chicken, water and salt—lots of salt. In fact, you may well be getting up to 15 percent added salt water that’s injected into the chicken. Sometimes you get added broth, marinade and oil as well. And, it’s approved by the USDA. And with that injected salt water—you get up to 550mg of sodium per 4 oz serving. To put this in perspective, most adults over age 45 should consume only 1,500 mgs of sodium per day, or less, yet the average adult consumes almost 4,000 mgs of sodium per day. Sodium is a major contributor to high blood pressure, stroke and heart disease. (Reducing sodium to the recommended levels could save an estimated 100,000 lives a year.)

Now, if you’re like most of us, you want the best value for your money at the supermarket. And, when you see the label that says, “100 percent natural ingredients,” you may think that’s exactly what you get. It’s true that sodium and water are natural ingredients, but look at that label a little closer to be sure they aren’t “added” ingredients. If so, you’re chicken is no longer “all natural,” and you’re paying more for it.

Here’s where you get to pay the chicken tax.

You’re buying a 6 pound chicken. But, if 15 percent is added water weight (with added sodium), you’re really only getting about a 5 pound chicken. Add it all up and that extra 15 percent, or pound of chicken, costs American consumers about $2 billion each year. And, can you guess where that $2 billion “profit” goes?

So, how do you feel about paying more, getting less—and at the same time, paying for something (an unhealthy dose of sodium) that has no place in a chicken in the first place?

Thinking About Our Commonhealth

It’s April 15. But, today’s not just “tax day.” For better or worse, today (or today 56 years ago) represents a milestone in history. Ray Kroc opened the first McDonald's franchise, in Des Plains, IA, on this day in 1954. McDonald’s, which officially opened its doors in 1940, was the first “fast food” restaurant to use an assembly-line system, even though the White Castle restaurant in Wichita Kansas is credited with being the first fast food restaurant (although the term “fast food” wasn’t even used yet when the restaurant opened in 1921).

And where are we today?

Americans now spend more money on fast food than on higher education, personal computers, computer software, or new cars. They spend more on fast food than on movies, books, magazines, newspapers, videos, and recorded music - combined. And, if you look at all the components in a fast food meal, you’ll find that much of it is actually “processed” food.

Today, the U.S. leads in processed food consumption. As Americans we eat 31 percent more packaged food than fresh food, and we consume more packaged, processed food per person than our counterparts in nearly all other countries. All of these processed foods contain large amounts of fat, salt and sugar—it’s why they taste good.

In fact, on average we buy 787 pounds of processed food a year compared to only 602 lbs. of fresh food (produce, meat cuts, eggs, dairy, and nuts). Yet, by now we should all be aware of the connection between processed foods high in sugar, fat, and sodium and our increasing size, clogged arteries, heart attacks and the spike in new cases of type 2 diabetes.

Well, today is tax day, and taxes are due—even the ones we self-impose. And, we are "taxing" ourselves. If you think about it, “the alleged convenience, time-saving and cost-saving benefits” of fast, processed foods is in reality a myth. What it will cost in terms of our future health—and our children’s future health, is anything but affordable or convenient.

Why are we doing this to ourselves? What are you having for breakfast, lunch and dinner?