Eleven Essentials: Kitchen Equipment

February 6th, 2012

 

Here are my must-haves, in no particular order.  If you must buy something immediately, the links are provided!

1.    Stick Blender with Chopping Attachment

http://www.amazon.com/Cuisinart-CSB-77-Blender-Chopper-Attachments/dp/B0006G3JRO

2.    Rubber Spatula (heat resistant)

http://www.target.com/p/Michael-Graves-orange-Silicone-Spatula/-/A-13306498#?lnk=sc_qi_detailbutton

3.    Chef’s Knife (no dishwasher!)

http://www.amazon.com/Henckels-International-Forged-Synergy-8-Inch/dp/B000FMVS4A/ref=sr_1_10?s=home-garden&ie=UTF8&qid=1328289917&sr=1-10

4.    Cooking Thermometer

http://www.amazon.com/Taylor-9842-Commercial-Waterproof-Thermometer/dp/B00009WE45/ref=sr_1_4?s=home-garden&ie=UTF8&qid=1328289969&sr=1-4

5.    Rimmed Baking Sheet (Half-Sheet Size, not nonstick)

http://www.amazon.com/Sheet-Pan-Half-Size-Heavy/dp/B0001MS3P6/ref=sr_1_6?ie=UTF8&qid=1328560434&sr=8-6 

6.    Plastic Cutting Board

http://www.amazon.com/Architec-Gripper-Cutting-Board-14-Inch/dp/B002C1AVKE/ref=sr_1_24?s=home-garden&ie=UTF8&qid=1328290140&sr=1-24

7.    Fine Mesh Strainer

http://www.amazon.com/HIC-Brands-that-Cook-Essentials/dp/B00428M7HK/ref=sr_1_11?s=home-garden&ie=UTF8&qid=1328290220&sr=1-11

8.    Glass Mixing Bowls

http://www.amazon.com/Pyrex-Prepware-3-Piece-Mixing-Clear/dp/B00004SZ7H/ref=sr_1_1?s=home-garden&ie=UTF8&qid=1328290292&sr=1-1

9.    BPA Free Food Storage Containers

http://www.amazon.com/Snapware-Airtight-Plastic-Storage-Container/dp/B003TYJUA0/ref=sr_1_2?s=home-garden&ie=UTF8&qid=1328290330&sr=1-2

 

10. Measuring Cups (liquid and dry) and Measuring Spoons

 

11. High Quality Pots and Pans (nonstick ok)

http://www.amazon.com/Anolon-Advanced-Anodized-Nonstick-11-Piece/dp/B004GUTTK2/ref=sr_1_1?s=home-garden&ie=UTF8&qid=1328290525&sr=1-1

The Hungry Games

January 30th, 2012

I’m taking aim at talk show nutrition experts who instruct we overfed, oversated and overweight Americans to avoid getting hungry.

Hunger is not your enemy.

From infancy, we are browbeaten into tuning out our body’s innate signals.  “Get that baby on a schedule!”  Who does this serve, really?  The exhausted mother, that’s who.  We starve our offspring to stretch out their wail-free periods in order to catch a few extra winks of sleep.  Then we wake them up and cram an unwanted bottle of formula (think about that term for a minute…formula for what?) down their gullets.  Hungry?  It’s not time to eat yet.  Sleepy?  Eat now so Mama can get some rest.

These early lessons might impact a person’s ability to recognize and act upon signals of hunger and satiety.   So, maybe it’s not entirely your fault that you overeat!  Go ahead and blame your parents for this, as well as your mullet in sixth grade.  Your Mom is used to taking responsibility for your shortcomings!

You’re an adult.  Now you’re responsible for when, what and how much you eat.

Tired?  Drink a Red Bull.  Can’t sleep?  Have an Ambien.  Sad?  Here’s a Prozac.   Have heartburn?  Get rid of stomach acid with a pill.  Dehydration headache?  Take Advil instead of drinking water.   We (myself included) are dumbed down and over-medicated, trudging through life inert to the clues our bodies give us. 

Time to tune in.

  1. Eat when you’re hungry.  Don’t eat to prevent hunger later.  That’s just stupid.  Here’s a radical thought: skip breakfast!  I don’t give a rats ass about the “studies” every nutrition guru quotes.  If you’re not hungry, maybe you don’t need to eat.
  2. Eat natural foods.  Recognize that all the artificial crap you’re putting into your body messes with your tastes.  McDonald’s added French Fry Flavor makes it really hard to enjoy homemade baked fries.  Splenda is thousands of times sweeter than sugar.  Instead of artificial everything, reconnect with the glory of a ripe peach.
  3. Listen to cravings.  You’re unlikely to crave cauliflower, but perhaps the antioxidants in dark chocolate will be modestly beneficial!
  4. Pay attention during meals.  We talk, booze it up, sit in the dark, rush or drive while we’re eating.  Stop this.
  5. Full means stop.  We all know what it feels like to be overstuffed.  If you’re pants pinch, you’ve gone too far.
  6. Plan ahead.  Don’t let yourself get into a desperate drive-thru situation.  You know you’re eventually going to need sustenance, so be prepared.

I’m sick of so-called nutrition experts that advocate preemptive eating.  They’re afraid that if you become ravenously hungry, you’re apt to eat a King Size Milky Way and an entire Sara Lee coffee cake.  But you’re not out of control and you have the ability to make good decisions.  Even if you eat the prescribed oatmeal for breakfast, what’s to stop you from raiding the vending machine mid afternoon?  If you routinely ignore hunger, how can you know how it really feels?

I’ll admit, I’m as guilty as you.  I’m addicted to coffee, take prescription medications, and often ignore my internal cues.  Unfortunately, the quick, easy solution to the problem isn’t always best.  Start tuning in and acting on your body’s signals.  They’re there if you listen.

Wheat’s the Deal with Whole Grain Pasta?

January 26th, 2012

 

My husband’s tennis group is often the inspiration for my blogs.  Every Monday, the foursome of fit, forty-something guys wax prophetic on the nutritional merit of this and that.  This week’s hot topic: controversy around the selection of traditional versus whole-wheat pasta.

Traditional pasta is made from semolina flour which has been stripped of any nutritional merit.  This refined carbohydrate has a chemical composition that is remarkably similar to white sugar.

“Whole wheat pasta” is a generic term.

  • 100% Whole Grain Pasta is made from the entire semolina wheat kernel. I find it completely inedible.
  • Whole Grain Pasta (NOT 100%) is also made from the whole kernel, but there are other flours and fillers mixed in. This improves palatability and taste, but may come at a nutritional compromise.

The only way you can determine the difference between the two is to look on the package. Most of the grocery store selections will clearly state 100% Whole Grain on the front of the box. If it says whole grain, check the ingredients for whole wheat flour and read through the varieties of grains (quinoa, soy, oats) that have been added.

When dining out, your community-college-dropout-cashier will have no clue which kind the restaurant uses (and likely neither will the restaurant manager nor food distributor). The restaurant’s main goal is to make tasty food, and since 100% whole grain pasta is chewier, stickier and gummier in general, it’s safe to assume they’d select a blended, more palatable pasta.

The Bottom Line: ANY whole grain pasta is modestly better for you than plain pasta.  Here’s why:

  • The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose. Soluble fiber helps lower cholesterol. Insoluble fiber helps move waste through the digestive tract. Fiber may also kindle the body’s natural anticoagulants and so help prevent the formation of small blood clots that can trigger heart attacks or strokes.
  • Antioxidants in whole grain prevents LDL cholesterol from reacting with oxygen. Some experts think this reaction is a key early step in the development of cholesterol-clogged arteries.
  • Phytoestrogens (plant estrogens) found in whole grains may protect against some cancers.
  • Essential minerals present in whole grain may reduce the risk for heart disease and diabetes.

Pasta has been vilified for its nutritionally devoid state. Rather than malign the carrier, consider the accoutrements. The heavy creamy sauces, fatty meats and layers of gooey cheese must take responsibility for their role in the expansion of the American waistline.

Is the higher nutritional merit of whole grain pasta worth the taste sacrifice?

Only you can decide. I prefer to eat traditional pasta, in small amounts, with loads of veggies on top. My compromise allows me to eat the pasta I prefer while getting nutrients from other components of the dish. Find a balance of healthful foods and foods you’re able to truly enjoy. You may find, with time, the foods you prefer are the ones that are kindest to your body.

Liar, Liar: The Things You Say That Your Doctor Doesn’t Believe.

January 9th, 2012

 

In general, I’m a terrible listener.  But something miraculous happens when I step into a room with a patient.  I pay attention.  Not the kind of foot tapping, doorknob holding, thirty-second care some doctors provide, but the real, undivided kind.  I love sitting in the room with patients (most of the time), really want to get to know them as human beings, and learn what makes them tick.

Sometimes, though, I’d like to call “BULLS—“.  Patients, I am on to your shenanigans!  As a public service and a source of humor, I thought it would be a good idea to share some (very) common misrepresentations.

  1. My temperature runs low.
  2. I’m pretty sure I’m not pregnant.
  3. I only drink one case of beer per day.
  4. I quit smoking for good.  Yesterday.
  5. I can quit any time I want.
  6. I was completely awake during my surgery.
  7. I’m allergic to every antibiotic.
  8. I don’t know why I’m overweight.  I don’t eat very much at all.
  9. (Regarding a healthy diet) I know exactly what to do.
  10.  I don’t exercise, but I am really active.
  11. I’ll schedule my colonoscopy soon.
  12. Oh, and doctor, one more thing…I accidentally spilled my Vicodin down the drain.

Rather than confront patients, I usually nod sympathetically.  We doctors have neither the time nor energy to ferret out your fabrications, so TELL US THE TRUTH!  We’re not the enemy!  Our only mission is to help you lead healthier lives.  So, here are some tips to improve communication:

  • Tell the truth.  We’re not going to get mad if you stopped your Zocor.
  • If you don’t like a plan, tell us up front.  We’ll work with you to find another way.
  • We’re concerned about prescription costs too.  It’s ok to ask about alternatives!
  • Tell us about your bad habits.  We understand…we have them too!

You comprise a full 50% of the doctor-patient relationship.  Honesty and trust are paramount to its success.   And if someone happens to swipe your Vicodin, you’re out of luck.

Beef Up Your Energy: All About Anemia

August 15th, 2011

Doctors are terrible patients.  Five years ago, I found myself dizzy, unsteady, headachy and exhausted beyond my usual 9 pm bedtime.  After a visit to the ear nose and throat specialist, an MRI of my brain and neck, and eight weeks of general suffering, I had a blood count that showed profound iron deficiency anemia.  Duh.

Iron deficiency is the most common cause of anemia worldwide.  There are other less common causes such as vitamin B12 deficiency and folic acid deficiency, neither of which will be discussed here!  Dietary iron is absorbed in the intestines and the body uses it to make hemoglobin.  Hemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues.  Anemia is simply low hemoglobin levels, roughly less than 12 for adult women and 14 for adult men.

Causes of Anemia

Iron deficiency anemia is very common and can be divided into two categories: not enough coming in (poor dietary intake, poor absorption, or increased needs) or too much going out (bleeding from the gastrointestinal tract or other sources).   Often there are multiple factors.

Symptoms of Anemia

Most people’s iron levels will gradually diminish, therefore the symptoms can be confusing.  Patients will often present with fatigue, weakness, pallor, dizziness, lightheadedness and depression.  Less commonly, they can have tongue irritation, ice craving or restless leg syndrome.  A rapidly developing anemia can also cause fainting and low blood pressure.

How Anemia is Diagnosed

A simple blood test can diagnose low hemoglobin and iron studies can give your doctor an idea of the levels of iron in your body.  Once a low level is found, the source must be determined.  Most patients will need a test for microscopic blood in the stool and a urinalysis.  If these are positive, referral to a specialist may be necessary.

Ways to Increase Iron Intake

Regardless of the cause, once iron deficiency is diagnosed, you’ll need to change your diet to include iron rich foods.  Animal based foods are rich in heme iron, which is better absorbed than plant based foods containing non-heme iron.  Cooking these foods in an iron skillet can boost iron content as well.

Iron Rich Foods containing Heme Iron
Excellent Sources Good Sources
·  Clams


·  Pork Liver

·  Oysters

·  Chicken Liver

·  Mussels

·  Beef Liver

·  Beef


·  Shrimp

·  Sardines

·  Turkey




Iron Rich Foods containing Non-Heme Iron

Excellent Sources Good Sources
·  Enriched breakfast


·  Cooked beans and lentils

·  Pumpkin seeds

·  Blackstrap Molasses

·  Canned beans


·  Baked potato with skin

·  Enriched pasta

·  Canned asparagus

Multiple factors affect your ability to absorb iron.  Make certain you’re not swigging back your iron supplement with black tea!

Iron Absorption Enhancers

Iron Absorption Inhibitors

  • Vitamin C
  • Meat/fish/poultry
  • Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
  • Vegetables: Broccoli, brussel sprouts, tomato, tomato juice, potato, green & red peppers
  • White wine
  • Red Wine, Coffee & Tea
  • Vegetables: spinach, chard, beet greens, rhubarb and sweet potato
  • Whole grains and bran
  • Soy products
  • Egg protein

Anemia is a sneaky one.  If you’re feeling sluggish, ask your doctor to check some labs.  Iron intake is part of a well-balanced diet.  Do as I say, not as I do!

Seasonal Allergy: It SNOT Funny!

July 29th, 2011
photo

Allergic rhinitis (also known as nasal allergy or hayfever) is a common disease that affects about 40 million people in the United States.  Atopy, which is the broad group of diseases that includes nasal allergies, eczema and asthma, is a condition where the body overreacts to external stimuli and then releases a cascade of chemicals that make you feel terrible.

Quick Facts

  • Most people who have nasal allergies have a parent, brother, or sister who has allergic rhinitis, asthma or eczema.
  • Allergies can begin at any age, but most often begin in late childhood or early adulthood.
  • Symptoms vary widely:  runny nose, sore throat, post-nasal drip, decreased sense of smell, dizziness, decreased hearing, headaches, cough, itchy eyes or throat, watery eyes are the most common ones.
  • If you’re prone to outdoor allergies, you’ll eventually develop them wherever you reside.
  • Allergy testing can be via bloodwork or skin test
  • Your primary care doctor can manage most allergies.
  • Sometimes it can be difficult to tell the difference between allergy and infection.  Seasonal patterns and timing can be clues for allergy; fever is a clue for infection.

Treatment Options

The best treatment is to avoid what causes your allergic symptoms in the first place.

ANTIHISTAMINES

Antihistamines work well for treating allergy symptoms, especially when symptoms do not happen very often or do not last very long.

  • Sedating Antihistamines (OTC):  Diphenhydramine, Brompheniramine, Chlorpheniramine, Dimenhydrinate, Doxylamine.  These are available in many combo medications labeled “Allergy”.
  • Non-Sedating Antihistamines (some OTC, some prescription)

Loratidine (Claritin), Cetirizine (Zyrtec), Fexofenadine (Allegra)

  • Azelastine (Astelin) is an antihistamine nasal spray

CORTICOSTEROIDS

  • Nasal corticosteroid sprays are the most effective treatment for allergic rhinitis.
  • Examples are Flonase, Nasalcort, Nasaryl, Nasonex.  All are prescription.
  • Nasal Sprays need to be used on a continual basis, with breaks during your “off” season.

DECONGESTANTS

  • Decongestants work by temporarily reducing swelling in the nasal passages
  • Over the counter pill options include Pseudoephedrine and Phenylephrine
  • Nasal spray decongestants (such as Afrin) are addictive and should not be used for more than 3 days.

RANDOM TREATMENTS

  • The leukotriene inhibitor Singulair is a prescription medicine approved to help control asthma and relieve the symptoms of seasonal allergies.
  • Cromolyn Sodium is available as a prescription nasal spray and may reduce allergy symptoms.
  • Flushing the nasal passage with saline spray can be helpful.  Be careful when using nasal sprays that contain benzalkonium chloride. These may actually worsen symptoms and cause infection.

NON-MEDICATION SOLUTIONS

  • Check the local pollen count daily (www.pollen.com). When counts are high, avoid outdoor activities.
  • Keep your windows closed during the pollen season.
  • Use central air conditioning when possible. Leave the fan on to continuously circulate the inside air through the filters (use extended surface multi-pleat filters if you need disposable filters).
  • Avoid outdoor exposure during midday and early afternoon when pollen counts are highest.
  • Save outdoor activities for after a rain when pollen has been washed out of the air, but be aware that some molds only release their spores into the air on rainy days or when the humidity is high.
  • Wear glasses to avoid getting pollen in your eyes.
  • After being outdoors, shower, wash your hair and change your clothes.
  • Wear a mask when doing yard work.
  • Avoid using sedating antihistamines in you are operating machinery or driving your car.

The good news?  Most seasonal allergy sufferers get relief after the first frost.  Winter is just around the corner.

Potato Chips and Couch Potatoes

July 15th, 2011

My daughter Abby loves potato chips so much that on her ninth birthday a friend gave her an enormous container as her gift.  Earlier this year, we surprised our kids with a tour of the Herr Potato Chip Factory in Pennsylvania.  It was fantastic, although I’d prefer a handful of cherries to chips any day.  Children who regularly consume potato chips gain an average of 1.69 more pounds over 4 years when compared to children who don’t (New England Journal of Medicine, June 2011).  This got me thinking; if Abby is so obsessed with them, are other people too?  Are my parenting skills suspect?  What can I do to make sure she is healthy?

Consider This:

  • Americans consume more potato chips than any other people in the world.
  • As a world food, potatoes are second in human consumption only to rice.
  • U.S. potato chip manufacturers sell over 16 billion a year worldwide.
  • Potato chips usually contain only potatoes, oil and salt.
  • Fancier versions, including flavored chips, low-fat versions and multi-grain versions are amped up with chemicals galore.  A sour cream and onion version has 20 ingredients including MSG, Palm oil, and artificial colorings.
  • A single serving of potato chips contains only 150 calories, 10 grams of fat and 180mg of salt. That’s less than 10% of the daily calories of most people, about 15% of the fat, and 8% of sodium intake.
  • Acrylamide, a potentially dangerous chemical, is produced when frying potatoes at high heat.  There has been some hubub about acrylamide and cancer risk, but the National Center for Cancer Research says the following:

    “French fries, potato chips, crackers, and other high-acrylamide foods are often high in calories and low in nutritional value. High consumption of these foods has been linked to increased cancer risk for reasons that have nothing to do with acrylamide. People who eat lots of these foods tend to crowd other foods off the plate (foods such as vegetables, fruits, beans and whole grains, which have been shown to provide protection against certain types of cancer). Eating a lot of fat and calories also contributes to obesity which can increase the risk for many cancers.”

    Plan of Potato Attack

    1.     Simpler is better.  Stick with original, unflavored chips.  They have the fewest chemicals and additives.

    2.     Portion control!  Try not to wolf down the entire bag of chips before dinner. Avoid buying the supersize bags at Costco unless you’ve got an iron will. Instead, purchase individual packages or separate that big bag into individual servings in Ziploc bags.

    3.     Low sodium chips are stupid.  You’ll just eat more of them.  Even if you’re on a low salt diet, a single serving of chips won’t be your undoing.

    4.     Don’t rely on chips for nutrition or sustenance.  Substitute carrots or popcorn for that late afternoon crunch craving.

    5.     Get up and move!  Don’t be a couch potato.  If you’re craving chips, take a walk around the block and then dive in.

    Forever Flatulent

    July 4th, 2011

    Human beings emit an average of 14 farts per day.  Considering that most of mine occur while in a business meeting or on a dinner date, I began to wonder exactly what causes gas and how it can be prevented.  Call me superficial, but this week I’ve chosen to enlighten my readers on the mysteries of intestinal emissions.

    Gas occurs as a result of the breakdown of food products (usually carbohydrates).   As food passes through the large intestine, hydrogen, carbon dioxide and methane are produced.  The amount of food and trigger type for gas varies widely from person to person.  It is also related to the natural bacterial balance in each person’s colon.

    Causes of Gut Busting Gas

    1.     Lactose

    Lactose is the main sugar in milk products.  Adults are commonly deficient in the enzyme necessary to break down lactose, so when the sugar enters the colon, it is broken down into gas-forming elements.  This causes cramping, diarrhea and gas.

    2.     Sorbitol

    This is a natural sugar found in apples, pears, peaches and prunes.  It is a sugar alcohol and is commonly used as an artificial sweetener in gum and candy.

    3.     Raffinose

    Beans contain large amounts of this sugar, as do cabbage, brussel sprouts and broccoli.  The resulting flatulence is the most odiferous around.

    4.     Fiber

    Too much insoluble fiber (the kind found in supplements) causes gas.   In order to make their food labels appear healthy, processed foods contain undigestible fiber and artificial sweeteners.  That’s why a Fiber One bar is fart city.

    Fart Fixers

    1.     Eliminate Dairy Products

    Try this for two weeks.  You may indeed be lactose intolerant.  While technically not an allergy, this problem is life-long and can be quite a nuisance.  You can either avoid lactose or take an enzyme supplement (Lactaid), at mealtime.  For more information on lactose intolerance, check out http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001321/

    2.     Skip Sweeteners

    Avoid sugar free gum and beverages (sorbitol, lactitol, maltitol, erythritol and xylitol, to name a few).  Gum also causes you to swallow air; leading to belching and farting.  Pretty soon, you’ll be sitting on the couch in a wife-beater tee and watching professional wrestling.

    3.     Probiotics

    Available at every drugstore, these capsules contain millions of healthy bacteria.   These bacteria reset the colon, promoting healthier digestion.  Try them daily for 2-3 months and then stop.

    4.     Beano

    IT REALLY WORKS!  This over-the-counter supplement contains enzymes that help break down sugars.  It must be taken with meals in order to prevent gas.  Beano won’t relieve gas once it’s started or if it’s related to Lactose deficiency or fiber overload.

    5.     Gas-X

    Once gas strikes, this is your only option.  Simethicone, the active ingredient in Gas-X, is like soap.  It enters the intestine, coating the gas with surfactant, and breaking it up into tiny bubbles.   Theoretically, it should reduce bloating and gas.  The truth is, it doesn’t work very well.

    6.     Add Fiber Gradually

    Don’t decide to turn over a new leaf by eating 30 grams of fiber.  You’ll be miserable (and so will your family).  Your colon needs some time to get used to dietary fiber.  Begin with 5 grams daily for the first week.  As each week passes, increase your intake by 5 grams, until you reach a goal of 25-30 grams per day.

    7.     Charcoal

    Believe it or not, the same stuff that makes your babyback ribs taste delicious can reduce your flatulence.  Activated charcoal is available on the internet and in health food stores.  Talk to your doctor before considering this; it has side effects and drug interactions.

    Do your best to identify and avoid your flatulence-inducing foods.  If you’re like me, the realization is always too late.  Worst case scenario?  Blame it on the dog.

    Not So Smart Ones

    June 20th, 2011

    http://moneysavingmom.com/wp-content/uploads/2011/01/Smart-Ones.jpg

    Ever wonder how food companies manage to cram “ziti pasta in a delicious marinara sauce topped with mozzarella, monterey jack and parmesan cheeses” into 320 calories or less?  I have.  Culinology is an emerging field which manages to meld the artistry of chefs with food science.  Last Summer, I took a course at my local community college and was shocked to learn the tricks of the trade in this exploding market.

    I’m realistic.  Most people don’t scour the farmer’s market on Saturday for beets, roast them on Sunday, cool them, peel them, refrigerate them and toss them with a homemade citrus vinaigrette and goat cheese for Monday’s lunch.  It’s far simpler to grab a Lean Cuisine.

    Are these frozen meals a healthy option?  Yes and no.

    The Pros

    1.     Portion Control

    The little black plastic tray forces you to limit your portion size (provided you only eat one meal!)  These meals can serve as a wakeup call to all of us; we’re simply eating too much.

    2.     Convenience

    Frozen meals are super-convenient.  When you take them to work, make sure you keep them frozen until they’re microwaved.  If they defrost in your car or cubicle, you’re risking bacterial contamination.

    3.     Cost Control

    These suckers are cheap!  Look for weekly sales at your grocery.  Try budget brands and closeouts.  The food manufacturers are constantly changing their packaging, so take advantage.

    The Cons

    1.     Artificial Everything

    The ingredient list on frozen meals is appalling.  They’re loaded with trans fats, high fructose corn syrup, fillers and preservatives.  These ingredients make them cheap, tasty and freezer-stable.

    2.     Plastic

    I really, really worry about plastic.  For more information, see my blog http://emilyfrankmd.com/plastic-plastic-everywhere/.  Despite assurances from food manufacturers, I doubt the safety of the “microwaveable tray”.  Everything we eat  seems to touch plastic these days.

    3.     Sodium

    Everyone knows that processed foods contain salt, but why is this? Salt is an inexpensive way for the food companies to provide flavor and it works as a preservative and binder.  Sodium can masquerade on an ingredient list as baking soda, sodium bicarbonate, monosodium glutamate, sodium benzoate, sodium saccharin and sodium nitrate.  How much is too much?  If your blood pressure is normal, aim for about 2,000 mg of salt each day.  That means that your frozen lunch should contain no more than 1/3 of this, about 700 mg.

    Should You or Shouldn’t You?

    An occasional frozen meal isn’t going to kill you.  Let’s face facts: sometimes you need a quick lunch.  A little penne with meatballs beats the Wendy’s Drive Thru any day.  It’s a matter of picking your evils!  Try to add a piece of fresh fruit or some carrot sticks to round things out.  And, next Saturday, instead of nursing a hangover, head out to the farmer’s market to find some beets.

    Food Label Frenzy

    June 13th, 2011

    What’s the most important information on a food label?

    I’ve asked this questions hundreds of times.  It’s my best material.  And nobody ever gets the answer correct.  It doesn’t matter how knowledgeable you are, you’re missing the boat.  When I head down the grocery aisle, I see confused, uniformed shoppers searching for information.  They select the prettiest package of cookies, flip it over to look at the label, pretend to understand what the hell it says, and throw it in the cart to join the rest of the processed slop.

    Food labels were introduced in 1994 as part of the Nutrition Education Labeling Act.  They are an attempt by the FDA to inform consumers in a clear, standardized way about the foods they eat.  David Kessler, the director of the FDA at the time (and author of “The End of Overeating”), was prescient enough to know that the processed food industry would expand in the coming years.  The food label now graces over 6.5 billion packaged foods.

    SO, WHAT IS THE MOST IMPORTANT INFORMATION ON A FOOD LABEL?

    SERVING SIZE

    You must know the serving size to understand how much of the food you are supposed to eat.  All of the remaining information depends on it.  Many times I’ve wolfed down a half box of Cheez-Its, only to realize the serving size is ten measly crackers.  That’s ridiculous!

    Beyond serving size, how you read a food label is based upon your dietary preferences.   I don’t want to inundate you with nitty-gritty.  Life’s hard enough, so here’s how I break it down:

    1.     Ignore all adjectives on a package. Food companies use cute words to attract you to their products.  Read only the nutrition label and the ingredients.

    2.     SERVING SIZE!

    3.     If you’re watching your weight, next, look at the calories.

    4.     I never care how much fat is in an item.  Fat has 9 calories per gram.  If a food is high in fat, it will be high in calories.  I do, however look for items that are low in saturated fat (because these raise your cardiovascular risk).  You should eat about 50 grams of fat per day and no more than 15 grams of saturated fat.

    5.     If a food label lists trans fats (like the one above), don’t buy the product.  Trans fats are horrible.  See my blog, http://emilyfrankmd.com/hydrogenated-fat-heart-attack/

    6.     I personally believe that % Recommended Daily Allowance (RDA) is bunk.  These were established in the 1940’s at a time of famine and food rationing.  Today, we are fighting an epidemic of obesity so nutritional deficiencies are practically unheard of.   The vast majority of processed foods are chemically fortified with vitamins and minerals, basically amping up the processed crap so it looks nutritionally sound.  I prefer to get my nutrients from Mother Nature.

    7.     Read the ingredients.  They are listed in order of amount.  The more things you can’t pronounce, the worse an item is for you.

    8.     I look at fiber content next.  You need 25 grams of fiber daily.  Try to get it from fruits and vegetables.  If you’re eating breakfast bars and processed grains, know that the food manufacturer has beaten, whipped and morphed the ingredients into something palatable, taking away all nutritive value, subsequently adding fiber at the end to make it look healthier.   In processed foods, aim for 2 grams of fiber for every 90 calories.

    And finally, a general recommendation.  Try to think like a marketing team.  What are glamorous keywords?  If a product boasts “New” or “Heart Healthy”, what does that really mean?  Are you going to be a sucker or a savvy consumer?