Calories In/Calories Out

After several days of overeating and undermoving, I'm ready to get back to a normal eating and exercise schedule.  As we move through the "Holiday" Season, and on to New Year's resolutions, many folks are talking about changing their eating habits and looking to a healthier future.

In general, there is no magic bullet to getting to or staying at a healthy weight.  Eat less and move more is at the core of much health advice.  This in one way or another applies to discussions about cholesterol and heart disease, blood pressure, cancer risk, bone health and other issues.

There are many reasons why people eat too much, but this doesn't change the math of calories in versus calories out.

As a way of reminding everyone that there is more than one way to work towards healthy eating, I thought I'd do a round-up of all the programs, tips, "diets" and eating styles I have heard from actual users recently.  I'm also throwing in some contradictory research, just for fun, to show that data can be interpreted, ignored, highlighted and skewed. In the end we just need to find what works for us to reach the healthy calories in/calories out balance.  I am not promoting any of these, in fact some of them I think are kind of questionable!  Check your science and decide for yourself.

The China Study (completely plant-based diet, no meat, fish dairy products or eggs)

• An alternate philosophy is proposed by the Weston Price Foundation, which includes eating whole, unprocessed foods, meat from pasture-fed animals, and liberal consumption of animal fats, especially butter.  There is a critique of the china Study from them here.

Quitting a 2 full-sugar-sodas-a-day habit
Not eating at the movies
Not snacking on cheese
Only eating when you are hungry
Not eating fruit after 4pm
Lots of salads
Coconut Oil

• Coconut oil contains saturated fat which has been linked to heart disease.  There are many claims about coconut oil, but little actual research.  Some good info is here.

Walking
Biking
Running
Eating half as much as you used to
Not eating cold cereal
Eating a really big breakfast

• New research shows that despite the conventional weight-loss wisdom, the idea that eating breakfast helps you lose weight stems largely from misconstrued studies.  Read about myths surrounding breakfast here.

And finally, the debate about which matters more for weight loss, eating less or exercise, continues.  Or not.  In my admittedly limited research, I could not find links to any articles or research that says exercise is more important than diet in weight loss.  Exercise burns calories and is important for weight maintenance and general good health, but most people are more likely to lose more calories by eating less than by exercising.

• Read about science-based weight-loss tips and some anthropological research about diet, exercise and metabolism.

Happy Eating Everyone!

What's In a Name

I don't live in New York City, and didn't follow the election there.  But I haven't been able to ignore the press coverage of mayor-elect Bill de Blasio's family.  I now know more than I need about his son's afro and his wife's love life.

One item that hasn't made the headlines is the fact that the new First Lady of New York has a different last name than her husband.  And really, it shouldn't make the news.  Many people getting married in recent years choose not to have the same last name as their spouse.  People keep their "birth surnames" for work or myriad other personal reasons.  This Cosmo article talks about current reasons for changing or not changing a last name.

When I got married in 1995, I didn't change my name.  It was not a topic of discussion between my soon-to-be-husband and me.  Honestly, I probably would not have married someone whose had a strong desire for me to take his last name.  In any case, it just never came up.

About ten minutes after we were married, while we were having some outdoor photos taken, I was "pleasantly" accosted by several wedding guests.  "Did you know Claudia isn't changing her last name?"  one asked.  "Oh, you're not one of those NOW women are you?" the other asked.  And the finale, "Won't it be confusing for your children?" I, not sure how to respond without being rude, kept smiling for the camera and tried to ignore them.  Just to be clear, I did not have any children at the time.

Looking back, the thing that bothered me most about those comments was that the two people involved never actually asked me why I wasn't changing my name.

If they had asked I would have said that I like my last name.  It is unique and there are few of us left using it.  It gives me a connection to grandparents I didn't know, family history I didn't experience, and religion and tradition I hope to carry on.  When I was a little girl, I felt sad for my mother, watching her sign a check, that she had to change her name when she married.  I don't think I translated that into ideas about my own name and marriage at the time, but the feeling stayed with me.

There was really nothing political or feminist in my choice.  Don't get me wrong, any woman who appreciates the right to vote and own property should consider herself a feminist.  Did you know Greece (the country) has a law requiring all women to keep their birth surname?  Read about that here.

My children do have my husband's last name.  And at times people are unsure which last name to use for me.  Sometimes I use my husband's last name for convenience, sometimes I use both names.  It all works out and people know who I am.  My kids know who they are and they know who their parents are.

And 18 years later I am still happy with my choice.

The Produce Bullies

I saw these incredibly sad looking and overpriced organic zucchini at a local grocery store this past weekend.  I wondered who, if anyone, would actually buy it.  If you are a zucchini neophyte, the stuff you want to eat should be dark green with no spots or blemishes.   

The depressing squash seen above got me thinking about questionable health advice I've seen recently.

Health Myth:  Eat Only Organic Produce

Some sources of advice suggest that organic produce always has more nutrients than conventionally grown.  This is not supported by scientific data!

A study published in September 2012 looked at nutritional content of organic foods compared to conventionally grown foods.  In some cases, such as with strawberries, organic fruit had more vitamin C and antioxidants.  Organic tomatoes had more of a certain antioxidant called polyphenol.

However, other conditions such as ripeness may be the most important factor in determining nutritional content.  In addition, the nutritional quality of produces degrades the longer it sits between harvest and consumption.  It sits on a truck, sits in the store, and sits in the refrigerator before it is consumed.  All of these elements can lead to a decline in the nutrient content of what we eat.

The study concluded that organic foods overall are no more nutritious than their conventional counterparts.

There are many reasons why people choose to buy and eat organic produce.  These range from wanting to consume fewer pesticides to concern about the health of farm workers.  These issues may be more complicated than we think.  This article discusses the study, looks at pros and cons of organic food, and touches on details such as lower crop yield which may lead to a greater than expected environmental effect.

Buying and eating organic produce is a personal choice.  No one should feel guilty or less healthy for choosing to buy and eat conventionally grown food.  Especially when the organic choice is in such a sad state as the zucchini in the photo.

Health Myth:  Fresh produce is better than frozen

Advice that says we should never eat frozen food is wrong.  According to a 2010 article in the Daily Mail, fresh vegetables can lose up to 45 percent of nutrients before we eat them.  Commercially frozen vegetables are typically picked at the peak of ripeness, when nutrients are also at their peak, and flash frozen shortly thereafter.  Unfortunately, certain vegetables such as zucchini don't freeze well, so in the off-season you may be stuck with well-traveled zucchini if you can't wait until summer.  And some vegetables such as sweet peas are difficult to find after summer.  Frozen peas are a necessary and welcome household staple for many consumers.

Health Myth:  Raw Produce is Always Better than Cooked

Again, science disagrees with this blanket statement.  A 2009 story in Scientific American reviewed several studies that looked at the raw vs. cooked debate.  While cooking can destroy Vitamin C, cooking can boost the levels of several other nutrients.  Many vegetables supply more antioxidants to the body when cooked (boiled or steamed) than they do when raw.  Lycopene, an antioxidant found in tomatoes and other red or pink foods has been linked with a lower risk of cancer and heart attack.  The cancer prevention properties of lycopene have not been proven conclusively, but lycopene has been shown to be better absorbed when people eat cooked tomato products rather than raw tomatoes.

Health Truth:  Eat a Variety of Fruits and Vegetables Every Day

Most Americans are short of the 5 servings (1/2 cup serving size) recommended daily.  (Don't try to look up the USDA recommendations on the government website until the government is working again.)  When the advice is that all of our vegetables must be fresh, raw and organic, many people just give up.  Don't give up!  Eat a variety of foods everyday, and don't be bullied by the random non-scientific nutrition advice you find out in the world.

Back in the Saddle

The other day I got a sticker that reads:  "I bike because I'm awesome".  I love the positive attitude!  Lately I have been trying to rediscover the joys of bike riding.  The freedom to move when traffic is heavy, the knowledge that what I'm doing is good for my body and the environment, and just a tiny bit of feeling young-ish again.

I rode my bike everywhere as a kid all the way through college.  I rode to school, the library, the beach, friends' houses, summer jobs and just to take a ride along Lake Michigan.  I was not particularly fast but I really loved it.

The bike I rode most was a hand-me-down from my oldest sister, a dark green 3-speed Raleigh, something like this bike.  It was solid, dependable and probably heavier than me.  I later upgraded to a lighter Nishiki hybrid, which I still have.

At some point the logistics of getting to jobs and other commitments made biking not a part of my transportation plan.  When my kids were babies I tried using a bike trailer.  They both like biking now, but no matter how I tried they were not so fond of the bike trailer.  (Add that to the list for their future therapy sessions).

 I decided to try commuting to my class at the local community college after spending about 15 minutes getting out of the parking garage the first couple of sessions.  I figured the ride wouldn't take much longer or be more nerve wracking than being being trapped in the garage before my 10 minute drive home.

I hadn't ridden on city streets in a long time, but I had noticed a path along the main road and figured I had a safe route.  I have been on a few longer bike rides recently, but those have been on bike trails away from traffic.

The League of American Bicyclists estimates that women accounted for just 26% of all bike trips taken in 2011 in Virginia, where I live.  I was happy to try and add to that number.  I was just a little nervous when I put on my helmet and got on my bike.

So far I have done this ride twice.  It took me about 35 minutes door-to-door for the almost 3 mile trip.  Fortunately there are sidewalks almost the whole way.  In this part of the 'burbs there are no bike lanes.  I discovered a nice neighborhood to ride through, away from the main road, for part of the trip and only have one scary intersection to cross without a light.

Some things I learned on my recent rides:

• It is really fun. I want to bike more!
• Sidewalks do not mean a smooth bike path.  Watch out for bumps, tree roots etc.
• Do not assume drivers see you!  I am extremely cautious crossing busy streets, even in the crosswalk with a green light.  Many drivers do not look carefully when turning right.
• Sometimes sidewalks end abruptly and become a road.  This was a bit of a surprise the first time!
• You do not need to ride fast to get somewhere.  I ride like a tortoise.
• A bike computer is a fun way to track speed and mileage.  This was a recent Mother's Day gift:

Proof of My Journey

Looking for information on biking in the Washington, DC area?  The folks at the Washington Area Bicyclist Association have a helpful website.

Happy and safe biking everyone!

And about that Clothesline...

In my last post I mentioned using a clothesline as a way to increase movement.  Most of us probably aren't going to install a permanent line in our yards, or maybe don't even have yards.  I rarely dry clothes outside because I like my labor-saving devices and don't like bugs and bird poop on my clothes.  But I like knowing I can do so on occasion.

Apparently not everyone is so lucky.  Many Home Owners Associations (HOAs) do not allow clotheslines, partly out of safety concerns.

It turns out that people, including children, can ride into wires, fences and clotheslines when riding vehicles such as motorcycles or ATVs.  A study looked at cases of clothesline injuries sustained by children driving ATVs, and recommended that children should never drive ATVs.  The study did not suggest no one should use clotheslines.

There are also concerns about the unsightliness of clothes hanging to dry on condo balconies or in developments with shared common areas.  You know the saying:  "Don't dry your clean laundry in public".  I guess when people pay for a view or a certain aesthetic in their neighborhood they aren't thinking of laundry lines.

A few years back my sister Emily wrote about trying to use a clothesline in her neighborhood in Los Angeles.  Where there was lots of sun for drying clothes and an influential anti-clothesline HOA.

Suspiciously, this was followed a few years later by a Doonesbury comic strip on the topic of clotheslines banned by HOAs.

Things do seem to be changing.  There are now "solar access laws" in 19 states that permit clotheslines even if a HOA doesn't like them.  California is among them so I expect to see a clothesline up in my sister's yard ASAP!

This story on Boing Boing by Cory Doctorow highlights the states that guarantee people the right to use clothesline even if their HOA bans it.  Happily I live in one of those states.

By the way, clotheslines haven't always gotten such a bad rap.  This news story from 1954 describes how clotheslines actually caught and saved a child who fell off a fire escape.

I'm in a neighborhood with no HOA, and enough space for a clothesline.  And even though I don't have the yard strung with clotheslines just yet, I'm keeping my options open.

Sitting is the New Smoking

I've been intrigued by research showing how bad sitting is for us.  Exercise is good for us in many ways, but sitting all day can wipe out much of the good we do for ourselves with exercise.

As much or as little as we exercise on a regular basis, we all need to move as much as we can.  Dr. James Levine of the Mayo Clinic labeled the modern problem of sitting too much "Sitting Disease".  In this USA Today story from 2012 he outlines the problems with sitting.  He advises getting up and standing or moving for 10 minutes every hour.  He gives suggestions such as pacing, walking and making a space chair-free during a phone call, for example, to encourage movement.

We have trained ourselves to think certain activities must be done sitting:  eating, working on the computer (yes, I am sitting while I am typing this!), talking on the phone.  But some days I do eat a meal standing up because I am also making breakfast, lunch or dinner while eating.  And it is really not bad!

There are many ideas out there for ways to move our bodies more.  I like this list of 22 ways to move more from a Readers' Digest story about adding movement to our everyday lives.  In addition to the usual suggestions of taking the stairs and parking at the far end of the parking lot, it includes opening windows, raking leaves by hand, and holding walking meetings as real ways to move more.

I have been remembering ways I moved earlier in my life.  Here are some things I did as a child that I don't anymore:

• walked to the mailbox to mail a letter
• walked or biked to the library
• walked to the corner grocery store
• rode my bike to school often
• opened the heavy garage door
• got up from the couch to change the channel
• walked to the phone to answer it
• used a manual can opener (I still do this)
• rode my bike to the beach in the summer
• used a clothesline in the summer or when the dryer wasn't working
• rolled up and down the car windows
• shoveled snow (I still do this)

I've been trying to do more of what I call "real movement".  I go to the gym to do strength training and run on the treadmill. However, in my mind there is a distinction between that created movement and movement that fills a more basic need.  

I recently rode my bike to class at the local community college campus after getting annoyed with how long it took to get out of the parking garage.  The bike ride served the real purpose of transportation, it kept me from sitting in the car, and provided exercise as well.  Don't get me wrong, I still drive plenty!  Northern Virginia can be a scary place to ride a bike, even with sidewalks.  But I am trying to work in more "real" activities such as walking or biking when I might otherwise drive.

The other day my dryer stopped working.  I know this situation will be resolved soon, so it is an inconvenience more than anything.  But as I hung up some laundry to dry in various places around the house, I noticed how I was bending down and stretching up repeatedly.  It wasn't intense exercise, but it was definitely movement!

I'm not planning on replacing my clothes dryer with a permanent clothesline.  But I am conscientiously trying to move more and sit less.

So how do you find ways to more throughout your day?

The Lunch Lady

Today I'm introducing you to my friend Melissa Hill Jones. 

Several years ago, Jones began changing her family's lunches as part of a move to an overall healthier way of eating. 

Jones started documenting her homemade school lunches on Facebook in a series called The Jones Family Lunch Project.  From her post on September 10, 2009:  "The Jones Family Lunch Project Mission is to feed our entire family the same healthy lunch and develop the culinary skills of our 3 children through modeling, experimentation and active participation."   

According to Jones, "The Jones Family Lunch project started with us finding our way, and now the feedback I get is that we are inspiring changes in others. Our kids are actually eating these lunches, and my husband and I are looking better than we have in years. People notice and want to know what was our secret." She continues, "No magic pills, no expensive weight loss program, no fad diets, we just made the small changes over time that add up to sustainable lifelong habits. We learned to eat our vegetables, and cut out the junk food."

 The album of lunch photos on Facebook represents the changes she and her family have made in their lunch menus and their overall eating habits.  The project continues today.  Sharing photos of her lunches allowed her to exchange ideas with diverse friends online, keep a record of what she made and produce a visual menu to show the kids and help plan future meals.  All photos on this post are taken by Melissa Hill Jones.  

I sat down with Jones to talk about the genesis of this project, its evolution, and the effect on her family. 

Jones said the lunch project really started when her kids were small.  At the time, they were attending Jewish schools which required lunches to be dairy or parve.  This means they could contain no meat or shell-fish.  She was trying to avoid packing the same lunch of peanut butter and jelly every day. In some situations peanuts were not permitted, and some of her kids have problems with tree nuts and dairy which limited their protein options.  

In addition she was concerned about the waste and cost associated with single-serving foods.  "Our lunches were generating lots of waste" from prepackaged items like applesauce, string cheese, and yogurt tubes, Jones said.

As the kids' elementary school moved to a spiffy new building and started a "green" initiative, she and another mom organized a fundraiser for the school selling Laptop Lunches, which are Bento box-style colorful, reusable lunch containers.  The boxes have been a successful part of her strategy to make real 
food fun to eat.

Tofu Stir-Fry Lunch

Initially her husband was concerned with the logistics of packing completely homemade lunches.  "He was concerned with how complicated it was going to be," said Jones.  It is definitely easier to use prepackaged things.  There is more time involved in packing and washing the containers as well.

Black Bean Lunch

Curry Lunch

Some of the family's favorites lunch items now include black bean burrito fillings, stewed kale served cold,  tofu stir-fry and Indian curries created by Jones' husband.  Early on Jones tried to recreate homemade versions of commercial products like cereal bars.  These were popular with her kids but too labor intensive.

Peanut Butter and Jelly Lunch with Hummus

Peanut butter and jelly sandwiches still show up on the lunch menu but less often.  In the past fruit would return home uneaten.  Now fruit is cut up which seems to make it more appealing.  As the family has moved towards a vegan eating pattern, cheese and other dairy products have left the lunch boxes.

Jones's preparation habits include making extra of their main dinner course to use for lunch the next day, cutting up lots of fruit for breakfast and using the extra for lunch and cutting large quantities of fresh vegetables ahead of time to store in the fridge.  This goes along with the Jones family motto of "Always be Prepared."  As their eating overall has focused more on healthy choices, they try to keep junk food out of the house and healthy foods readily available.

Jones feels that getting her kids involved in lunch preparation was key, from helping choose the lunch containers to cutting up fruits and vegetables.

Today Jones is a full-time college student, wife and mother of three and part-time teacher.  She is a busy woman!  Asked for advice for other time-pressed parents wanting to do a packed lunch overhaul, Jones suggested looking first at the sides.   "Try to work in fresh fruits and vegetables and send nutrient-dense, high fiber stuff," she recommends.

Israeli Salad Lunch

She experiments with different types of food and reads cookbooks and recipes for inspiration, although not necessarily exact plans.  She mainly works with what she has in the cupboards and refrigerator.  This is one source of inspiration for Jewish cooking, and another for curries.

The results of this years-long change in eating include "massive weight loss" on the part of the adults in the family, less waste generated and money saved by not buying prepackaged foods.  


Concludes Jones,"We have started a Jones Family Cookbook, so our biggest challenge may become a legacy to pass on to our future generations so that we may break the chain of heart disease, diabetes, and cancer that had plagued our own parents and grandparents. We want our children to have a better life, and ironically the path to better health started with their lunch and the snap of a camera."

Why Are There More Kids that Can't Have the Cupcakes?

I swear this blog is not about allergies!  But as someone with food allergies, the topic is ever-present in my mind and habits.  Self-preservation kind of works that way.  Recently I was discussing the school's no-cupcake policy with another parent (he was fine with it, by the way), and he wondered why there seems to be an increase in food allergies in recent years.  I have read different theories, but didn't know a definitive answer.  So I decided to try and find out.  I still don't have a simple answer.

Research shows that there is an actual increase in food allergies.  A study published in May, 2013 by the CDC confirmed an increase in reported food allergies between 1997 and 2011.

90% of food allergies are to the "big 8": peanuts, tree nuts, soy, wheat, fish, shell fish, milk and eggs, but someone can be allergic to any food.  FARE, the Food Allergy Research and Education group, has some great basic information about food allergies on their website.

While many researchers are not ready to suggest a cause of the increase in food allergies, there are some theories.  These include changes in food habits, such as delayed introduction of certain foods to babies, and differences in preparation.  There may also be more awareness and reporting of food allergies than in the past.

One example is the prevalence of roasting peanuts in the United States, as compared with boiling or frying.  China has a high rate of peanut consumption, but a lower rate of peanut allergy.  Peanuts are typically boiled or fried in China.  This study concluded that roasting uses higher temperatures which apparently makes peanuts more allergenic.

There is an interesting look at these theories on the UCLA Food and Drug Allergy Care Center website.  With a cool graphic!

So I still don't really have an answer to this question, just some ideas.  This is an important area of study, as food allergies are really on the rise and impact life significantly for those who have them.  My parting thoughts about food allergies:

• Take food allergies seriously.  An inconvenience for you is someone else's health,well-being, and maybe even life.
• Don't call something an allergy that isn't.

Thanks for reading!

Where Have All the Cupcakes Gone?

It is time to start writing!  This blog is, in part, a project for a journalism class.  It is also a place to write about things I think are worth discussing.  So speaking of school...

I've often wondered when it became expected that every event in a child's life at school required food.  Birthdays, Valentine's Day, the Last Day of School have all become treat-giving days.  Fortunately I have one child with a summer birthday and another who never really wanted to bring in food for his birthday, so I didn't have to have that fight.

Last week my son's elementary school announced a "no food birthday treat" policy.  This means no cupcakes, ice cream, cookies, etc will be distributed for a student's birthday.  Non-food items such as pencils or stickers are welcome.

This is partly in response to students with dietary needs ranging from allergies to diabetes. It also recognizies that not all families can afford the time or money to celebrate at school with treats for everyone.  And it helps remove some of the chaos and distraction that result when celebrations occur in a class of 25 students or more.

I know other schools have instituted "no cupcake" policies around the country.  I found an interesting discussion here.  People against the change point fingers at lack of physical education and recess as the culprit for our national obesity epidemic.  However, according to an article on MayoClinic.com, "Cutting calories through dietary changes seems to promote weight loss more effectively than does exercise and physical activity."

I am thrilled that the school will have this policy going forward.  From both a health and educational standpoint, it is a positive step.  Families can celebrate with food at home, and students can share non-food treats at school.  Public health advocates remind us that eating together as a family is good for our kids.  And finding ways to celebrate without unhealthy food is good for everyone.

Kids who have special dietary needs have many issues to deal with when a treat is brought by another family to be shared at school:  is it safe to eat, am I allowed to eat it, what is in it, who made it, will I feel left out if I don't eat it,  why didn't I know it was coming so I could bring something else?  As someone with food allergies, I can attest first-hand to this experience.  Even with the best of intentions, mistakes can happen.

If every student in the school brings in cupcakes just once a year to share with their class, that is close to 700 celebrations a year.  Trust me, the school cafeteria is loud and exciting enough during lunchtime without the birthday cupcakes.