Taking Steps

California has been in the news quite a bit lately for their legislation on food menu labeling.  This new law, enacted on July 1st, states that fast food restaurants must post calorie counts on their menu boards.  In addition, chain restaurants must post calorie counts, as well as some addition information, in their menus.  The next phase of California’s health movements is to try and phase out the use of man-made trans fats.  These steps, as well as others, are also being pursued in other places like New York City and several counties across the nation.  Some other states are also in the early process of drafting similar bills.

Benefits, Obvious and No-So-Obvious

There’s some obvious reasons why this is great.  Now, people who use calorie-counting as a part of their healthy lifestyle can more easily plan for eating out.  However, there’s a shock value involved, as well.  Many people assume that eating that chicken and fish options are so much healthier.  However, manditory nutrition info postings on menus can help clear up the myths about “healthy” fast food, as well as the “light” options at chain restaurants.

Some Shocking Facts

For instance, did you know that the tuna salad subs at Subway generally have the more calories than a roast beef sub from the same place?  It’s the mayonnaise.  Even light mayo will jack up the calorie and fat count to be equal to or greater than that of beef.  And those fish sandwiches at Burger King that seem like such a healthy option?  They’re fried, which means they’re riddled with trans fats.  A better option would be the grilled chicken sandwiches (without sauces and cheese).

Some People Won’t Change

There will always be people who don’t care.  The farmer I do side jobs for during busy seasons shocked me by stating that he thinks it’s a bad idea.  His take is that “people who eat fast food generally don’t care anyways.”  I can’t help but think he has a warped view of the issue (and I promptly told him so).  There’s a degree of manipulation by the restaurant industry.  Even nice sit-down restaurants may cut some corners on their “light” menus.

The Facts Speak for Themselves

I can’t see a single way that this would be a bad idea.  If someone doesn’t care about the nutritional content of their food, then they can ignore the numbers.  Maybe some people who are in denial of their eating habits will see the light.  Health-conscious people will also get the benefits of having more knowledge of the options, and we all know that knowledge is power.  Knowing these facts about our food is a big step towards acting to create better habits as a culture.

I wanted to let you know, there are ways to enjoy cooking out without hurting your health.  You don’t have to give up the summer favorites like hot dogs and burgers.  A few tweaks can make a big difference.

Health Alternatives

First of all, look at the type of meat you’re cooking.  While many people worry about losing quality in their burgers, turkey or pork burgers can actually just as good, if not better.  I have plenty of experience with these white-meat burgers, and they’re delicious.  It’s easy to mix things up, too.  Finely-chopped vegetables, fresh herbs, and ground spices (salt-free) can easily be blended into these burgers, adding flavor and variety.  You can also marinate burgers in things like fruit juices and special mixes of water, herbs, and spices, for added juiciness and flavor.

There’s alternatives for hot dogs, too.  There are turkey and chicken-based dogs, as well as tofu dogs.  Like burgers, many people assume they won’t be as tasty as the original.  Even if they’re a little bit of a difference, they are still incredibly delicious.  You can find low-sodium condiments, too.

Avoid Steak

One of the biggest things to avoid here is one of the most savory:  steaks.  Unless you’re willing to go for a lower-grade cut with less marbling, it’s a safer bet to go with skinless white-meat chicken or pork chops.  These alternatives soak up flavor easily, though, so it’s not hard to find fun, interesting ways to prepare them.  They’re lower in the cholesterol that’s often associated with red meats, and still have plenty of healthy protein.  A great tip to reduce overeating is to butterfly your chicken breasts and pork chops.  This reduces cooking time because the actual cut is thinner, but also gives the impression of eating more by filling up more of the plate.

Lay Off the Sauce

Something to keep in mind is that summer-time barbecues often include barbecue sauce.  This tends to be a bad thing, since barbecue sauce is incredibly high in sodium and sometimes fat.  Both of these are worth avoiding for your heart health.  Instead, find healthy alternatives.  An olive oil and herb brush goes well on just about any meat.  On chicken, try a salsa made with citrus juice, ground pepper, tomatoes, and herbs.  There are so many possibilities to pull in natural, heart-healthy flavor, that there’s really no need to use all that harmful stuff.

Atherosclerosis and the problems it causes get an early start in life.  Cholesterol starts depositing in the arteries of Americans at an early age.  A study in 2003 looked at the arteries of 17 and 18 year old being assessed for the Austrian army.  The signs of athereosclerosis were already present in these young men.  This study concluded that the development of atherosclerosis begins early in life.

http://circ.ahajournals.org/cgi/reprint/108/9/1064?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=austian+army&searchid=1&FIRSTINDEX=0&resourcetype=HWCIT

This means that waiting until later in life to make lifestyle changes is not the best course of action.  While it’s never too late to become healthy, living a long life of healthfulness is the best option.

Obese Children Show Signs Even Earlier

A more recent study presented to the American Heart Association showed that obese kids had arteries that looked like those of someone 30 years older.   The researchers of this study noted the importance of exploring the effects of weight loss and healthier lifesyle decisions for these children.

http://www.nlm.nih.gov/medlineplus/news/fullstory_71522.html

These studies point to an important fact: heart disease is progressive.  Since this is a long term issue it takes good choices every day to avoid atherosclerosis and its side effects of heart disease and stroke.  Living healthfully from a a young age is a great way to avoid atherosclerosis.  However, if you’ve waited a little longer, don’t feel like it’s too late.  Healthy habits are a good idea of any age.

One way to add some heart healthiness to any meal is to add a can of beans.  My wife adds beans to pasta dishes.  You’ve probaly seen beans on a salad bar.  Make or buy a bean dip that can be eaten that week.  Beans will add fiber and protein to your meal and can replace some of the animal protein you would normally consume.

Try Slow or Quick Fixes

Get familiar with a crock pot.  Put in the ingredients, plug it in, and come home to a hot, healthy, whole food meal.  Another option is to buy a bag of frozen stir fry vegetables.  Add in last nights chicken, some kind of nut or seed, and your favorite sauce and your set.  Both options can create incredibly tasty meals, but are really nutritious.  It just goes to show that there are plenty of options for cooking methods.

If you must grab something on the go to bring home resolve to buy only half the meal out.  When you get home complete the meal with some whole foods like a big salad, whole grain pita and bean dip, or a veggie tray.

It Can Taste Good…Without the Bad

Find some good dessert recipes that are made primarily of fruit.  These sort of desserts are usually delicious and can satisfy your sweet tooth.  There are tasty ways to finish off your meal without getting too rich.  Angel-food cake served with fruit is a great dessert, and it only tastes bad for you.  Fruit salads, sorbets, frozen fruit, or even just plain fresh fruit, can be delicious.  Pairing fruit with low-fat yogurt is not only a great snack, but can also shape up to be a beneficial and satisfying dessert.

Most health experts believe we should be getting 25-35 grams of fiber every day.  As Americans, we consume on average 10-15 grams of fiber a day.  This is a problem.

The consumption of fiber in the human population has continued to decrease over the course of human history.  In the last couple centuries it has taken a dive.  This most recent drop seems to have started with the genesis of food processing.  All that processing removes valuable fiber, as well as other nutrients.  Add that loss of fiber to America’s preference for poor food choices, and it’s easy to see how our fiber intake is decreased.

A Hole in Our Diets

Progressively, we have been exchanging high fiber, whole food products such as whole grains, beans, nuts, seeds, fruits and vegetables for processed grains, potatoes with no skins, sugar, and processed oils.  This has left a huge hole in our diets, especially considering the health benefits of fiber. 

Beyond the Basics

Most people are familiar with using fiber for constipation, but research in the last century has shown fiber to be benenficial for much more.  Fiber is broken down by good bacteria in our intestines.  It is a source of food for them, but when they have digested the fiber it serves as fuel for our intestinal cells.  Fiber is also beneficial for removing toxins from the body.  It has been shown in studies to help with maintainence of healthy weight and weight loss.

Fiber Helps More Than Just Digestion

Soluble fiber, such as those found in oats and beans, help lower cholesterol and triglycerides in the blood.   Beta glucans, the soluble fiber from oats, have been allowed to carry a heart health claim by the FDA.  Soluble fiber is also beneficial for promoting maintenance of healthy blood sugar levels, which makes it especially important for diabetics.  Heart disease and diabetes are two of the most critical issues facing Americans today.  Finding one natural substance that helps fight both conditions is good news for the health world.

Time for Change

In an era of elimination issues, cardiovascular disease, and sugar imbalance, fiber is an important element to to return to our diets.   Since it is abundant in many whole vegetable-based foods, it is not difficult to add back into the diet.  It just takes a little conscious effort, and maybe a slightly longer preparation time for dinner.

The term “metabolic syndrome” probably sounds like a term that is best left in the circle of the medical elite.  Well, I think it’s a concept that should be better understood by all Americans.  Metabolic Syndrome is a very American disease, for lack of a better term.  It only occurs in affluent nations.  Approximately 50 million Americans have this syndrome.  To understand this syndrome is to understand a major sickness affecting our nation today.

Increasing in Frequency

Metabolic syndrome is a risk factor for heart disease, stroke, and diabetes.  One focus of ATP III is the management of metabolic syndrome (syndrome X). Metabolic syndrome is a combination of risk factors such as high blood sugar levels, high triglycerides, low HDL cholesterol, obesity and high blood pressure. This syndrome is becoming more common in America and is being given more attention by the American Heart Association and other leading organizations.

There’s Still Hope

Metabolic syndrome is highly influenced by diet and life style choices.  Because it’s based on America’s bad diet, it’s necessary to include a variety of whole foods such as beans, nuts, seeds, whole grains, whole fruits,  and vegetables.  The only sure way to avoid Syndrome X is to lead a healthy life.

The soluble fiber from oats, which is mostly oat beta glucan, can be beneficial for someone looking to achieve healthy weight.  It has many properties that contribute to maintaining and achieving healthy weight loss goals.

The Benefits are Numerous

Because it’s a fiber, it can increase the feeling of fullness when taken with a meal.  Fiber is the last nutrient to breakdown in the digetstive tract, which can extend the feeling of satiety.  Fiber has also been shown in studies to increase a hormone that makes us feel full called CCK (cholecystokinin).  This pretty much translates into:  fiber makes you eat less.

Keeping an Internal Balance

Because it is viscous it can slow the emptying of food from the stomach.  This slow down decreases the rate at which sugar is absorbed, thereby having a positive effect on blood sugar levels.  When sugar levels are high in the blood stream insulin is released.  Insulin causes the sugar in the blood to push into the cells.  Fats also get pushed into the cells, which increases chances of weight-gain.  When there is a large release of insulin we also can have a fast dip in blood sugar, which can cause fatigue and hunger.  A good example of this cause-and-effect is eating a candy bar.  You eat that snack and your blood sugar rises very high.  To counteract it, insulin is released.  The insulin causes the sugars and fats to stay in your body, and your blood sugar to crash.  It is also believed that slowing down the absorption of sugars can affect how much is eaten at the following meal.

The Wonder of Fiber

One of the ways oat beta glucan is able to lower cholesterol is by binding to fat in the digestive tract and carrying it out of the body.  It also carries other calories out of the body as well.   In her Fiber35 Diet Brenda Watson calls this effect of the “fiber flush effect”.  The USDA and others have confirmed this effect.

Obviously, fiber is a good thing.  Everyone should eat a little more fiber.  Unfortunately, it’s unlikely that America is going to change its eating habits as a whole.  Every person who takes up healthy eating practices, including an increase in fiber, is a success story.

Apples are rich in natural fiber, and fiber is an absolute must in any healthy diet.  These colorful fruits can actually help lower cholesterol.  On top of that, the skin is rich in antioxidants.  Your choice of apple will change what antioxidants you can get out of it, since colors are a great indicator of the benefits.  Mix it up.  The more colors in your diet, the wider the variety of vitamins, minerals, and other antioxidants.  Apples also have a natural ability to clean teeth.  Peanut butter is a wonderful source of protein.  However, some peanut butters can be pretty high in fat.  If you can find a leaner or completely natural option, that would be best.

Carrot Sticks and Humus

Carrots pack a powerful punch when it comes to boosting your immune system.  They’re potent sources of Vitamin A, which improves your eyesight, helps your skin and strengthens your natural defenses.  In addition to Vitamin A, carrots have Vitamin C. Those two vitamins together give your immune system that extra pop it needs.  Also, Vitamin K is present, which helps to promote good texture and consistency of blood.  Add in the fiber that carrots bring, and it’s a wonder people don’t eat them more often.  Pairing them with humus not only gives them plenty of taste and texture, but even more benefits.  Humus, which is made from chickpeas, is loaded with fiber.  Chickpeas also have some protein.  This snack is quite the little kicker when it comes to benefits.

Whole Wheat Pita and Bean Dip

Pitas are naturally low in fat, and making sure they’re whole wheat means that they have fewer empty calories and more fiber.  Topping your whole wheat pita with bean dip brings in some great benefits.  Beans have protein and fiber, which are both necessary in a health meal plan.  Beans also bring iron and potassium, which are both necessary for blood health.  In fact, potassium helps counteract sodium in the bloodstream and maintains proper pH and salt levels in the body.

Trail Mix

Not only is this mix delicious, but it’s customizable.  Fit your trail mix to your tastes.  Depending on any variety of nuts, dry fruit, granola, dry yogurt, and other ingredients, you can have whatever blend of benefits you desire.  A lot of people like to mix their own, adding more or less of a specific ingredient to match their needs and tastes.  It’s not hard, and trail mixes often keep for quite a while, which means you can make a large amount at one time.

Almond Butter Health Bar

Like most nuts, almonds are very, very healthy in moderation.  They’re full of manganese, which supports bone and nerve health.  The best part of manganese is that it helps the body process fat and cholesterol.  While many people think almonds are tasty on their own, including them in snack bars is a great way to bring in more flavors and benefits.  Almond butter is also good a way to mix it up.

Homemade Baked Tortilla Chips with Salsa (Tomatoes, Peppers, Onions, Beans, Corn)

Baking your own tortilla chips is a good way to get the benefits of a corn product without all the salt and oil of processed commercial chips.  Corn is a source is dietary fiber, but also natural chemicals like folate, which is good for your skin and blood.  Your salsa is where most of the benefits come in, though.  Those tomatoes have lycopene, an antioxidant that’s very helpful for cellular health.  Lycopene also prevents some of cholesterol’s chemical reactions, which helps to reduce risks of atherosclerosis, or narrowing of the arteries.  The benefits of the peppers change depending on what type of pepper you use (based on color and species).  Onions are good sources of chromium, which helps to regulate cholesterol levels within the body.  Onions also have Vitamin C, for a healthy immune system.  Those beans are great for fiber and protein, both of which are valuable.  Tied all together, this can make one tasty snack.

Dried Fruit

Depending on your choices, the benefits of this snack vary.  Be sure to shop for fruit without sugar added, as the sweetened dried fruits are often high in fat.  Some dried fruits also have artificial flavors added, so try to avoid those.  As long as you go all-natural, this snack will be both tasty and beneficial.

Handful of Almonds

As stated above, almonds are a must-have for a healthy diet.  They’re especially necessary when the goal of a meal plan is to lower or maintain cholesterol levels.  Because they’re rich in manganese, they’re very beneficial for your heart health.  Almonds are also beneficial to bone and nerve health, as well.

Flavored, Roasted Soy Nuts

Soy nuts are a tasty way to receive the benefits of soy.  They are roasted soy beans, and their texture and taste are not too different from that of roasted peanuts.  Soy nuts come in a wide variety of flavors and go well in trail mixes and salads.  They are also a good snack on their own.  Soy is naturally rich in isoflavones.  Isoflavones have been proven to lower the risk of heart disease.  One thing to keep in mind with soy nuts, though, is that in excess they can be fattening.  In this case, too much of a good thing can be bad.

Nutrim Smoothie

Smoothies are a delicious way to bring the benefits of fruits into a busy lifestyle.  Adding Nutrim™ Oat Bran to a smoothie gives it that extra heart health boost.  Adding one scoop of Nutrim™ to natural unsweetened apple juice, a whole frozen banana, and 3 frozen strawberries is a delicious treat.  You won’t notice is the Nutrim™ taste, but you’ll receive all the advantages of heart healthy oat bran and a blend of fruit.

Flax Crackers

Flaxseed have a mild, nutty flavor that goes well with just about anything.  Creating crackers from these seeds is a great idea, since they’re so tasty and beneficial.  Flax products are potent in Omega 3 fatty acids, which are a must-have for lowering cholesterol.  They’re also rich in manganese and dietary fiber, which are both must-haves for a heart healthy meal plan.  Flax crackers can be served with just about any type of topping, and come in several different variations.  Salty, sweet, spicy, and tangy versions are all on the market.  If you want to be creative, try making your own.

Zonya’s Breakfast in a Cookie.  http://www.zonya.com/pdf/recipes/Breakfast_in_a_Cookie.pdf

These satisfying little creations are a must.  Each cookie is crammed with the hearty benefits of oats, oranges, flaxseed, whole wheat, canola oil, raisins, and nuts.  Zonya’s Breakfast in a Cookie is a delicious way to incorporate fruit, grains, nuts, seeds, and beneficial oils into one power-packed snack.  Even with the addition of eggs and sugar, this cookie can be a valuable and tasty tool for lowering your cholesterol.

Is it possible to lower cholesterol?  A research study printed in the American Journal of Clinical Nutritions says a emphatic “YES”.  A low saturated fat diet was combined with either a statin medication or a specialized diet.  The result of cholesterol drop for the specialized diet (29.6%) was comparable to the drop using the statin drug (33.3%).  This can give a lot of people hope.

The Main Idea

This diet is called the Portfolio Diet.  It’s made up of cholesterol-lowering foods such as soluble fiber (like beta glucan found in oats), plant sterols, soy foods, almonds, okra, and eggplant.  The diet was considered to be highly successful at lowering cholesterol which gives everyone hope for lowering their cholesterol through diet.

Have a “Stick To It” Attitude

One criticism of the diet is that some doctors say it’s difficult to follow the diet.  Since the diet was only followed for a month I think it is well within reach.  The main point I took away from the study was that it seems to be very possible to get significant drops in cholesterol through diet change alone.  One just has to stick with it.