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Archive for September, 2008

Enjoying the Gifts of Winter

Deep in my heart, I love the winter season. I’m a winter romantic. I cannot fathom to ever skip winter by taking a cruise to the southern hemisphere or by vacationing on a tropical island, no matter how hard my travel agent may push me in that direction. I’m a child of the north.

Most of all, I love the winter stillness. Everything seems to come to a halt in winter, inviting us to become still as well. From early childhood on, I used to enjoy this most wondrous season of the year like nothing else. Looking out my bedroom window, I remember myself being utterly enchanted by watching the familiar landscape turn into something completely new under its first blanket of snow. Neither frost bite nor parental admonitions could keep me from playing all day in my winter wonderland. I was the happiest when being outside, immersing myself completely in this natural bliss. I couldn’t stop marveling at the rows of icicles hanging from the gutter of our roof, wondering how falling water could ever be suspended like this in midair. To my dismay, I seem to have lost my ability to engage in such meditations any longer. The wonders of winter are now just part of the hazards that come with the bad weather season.

Life, as we know it, doesn’t afford us much time to spend on simple wonders. And it shows. We are, for the most part, unused to quietness and silence. Instead of sitting still and being calm, we get easily bored and look for more excitement and entertainment. There’s a persistent restlessness and impatience in us. So we rather focus on what’s new and next. But there’s also a deep sense of discontent and dissatisfaction that inevitably remains, no matter how much we keep searching. “Most of the world’s problems derive from our inability to be still.” Words to this effect were uttered famously by the French philosopher Blaise Pascal more than 300 years ago. In essence, he announced the modern age.

As a lifestyle counselor, I’ve seen a large number of patients whose health problems were clearly stress related. Many of them were high achievers who obviously loved their work and were proud of their accomplishments. And yet, when I asked them what they would do differently if they could make any changes they wanted in their lives, hands down the most frequent response was that they would want more time for themselves. When asked further what they would do with that extra time, the answer was almost always the same: having quiet time.

Having time for ourselves is a necessity, not a luxury that we can’t afford. It’s important for our health and well-being (some say sanity) that we are able to withdraw regularly from the demands of daily life to rejuvenate and recharge our batteries. It’s not enough that we spend time on doing other things than what we would strictly call “work.” Every so often, we need stillness; we need winter seasons in our lives. We need to stop and make time to hibernate and become dormant – like nature.

So, here’s my New Year resolution – yes, some of us still hang on to that old ritual, despite of better knowledge: I will go outside and learn from nature. I will listen to the stillness of the falling snow. I will take time to remember and relearn to marvel at the extraordinary beauty of a winter wonderland. I will look at snow-capped mountaintops and admire their majesty. I will indulge in exhilarating walks in fresh powder. I will look for icicles dangling from roofs and enjoy the bizarre creations built of frozen water. But best of all, I will consciously inhale the cold air and then watch my own breath evaporate into the heavily clouded sky – and do nothing, nothing at all. I’m a winter romantic. It’s good for my body and my soul.

Multivitamin Supplements for Children

Dear Timi,
I give my three children, age 10, 13 and 15, multivitamin supplements every day. Recently I read that an extra dose of vitamins may not be necessary and could even be harmful for youngsters that age. What do you recommend?

Dear Reader,
Vitamins and minerals are essential nutrients our bodies need at any age – and especially children who are still growing. They regulate bodily functions, generate energy, balance our body fluids etc., etc. They don’t have any calories and are only needed in small quantities. Overdosing on water-soluble vitamins – Vitamin C and B-Complex) is practically impossible. Excessive amounts pass through the system and are eliminated through the urine without any harm. Fat-soluble vitamins (A, D, E and K), on the other hand, are stored in fat cells and can build up to toxic levels if consumed in large doses over extended periods of time. The concentrated presence of some vitamins can also interfere with the absorption of others. Other than that, your best bet is to give your kids a multivitamin/mineral supplement with no more than 100% of the recommended daily intake.

Some parents may mistakenly think that giving their kids a multivitamin pill will make up for deficiencies in their diet. As well-intended as that may be, it cannot be a substitute for an otherwise lousy diet. The best source for a sufficient supply of vitamins and minerals is always a balanced diet that includes fresh fruit, vegetables, whole grains and protein – not pills. Of course, some kids can be fussy eaters. In such cases, vitamin supplements can indeed be helpful. My recommendation is that you continue giving your children a daily dose of multivitamin supplements as prescribed – but don’t hesitate to consult with your pediatrician if you have any lingering doubts based on the information you’re getting from elsewhere.

Reading Labels- Cracking the Code

Reading Nutrition Facts labels can be a challenging task. Trying to understand what they are all about is almost like cracking a secret code. So, here’s some help. As you read down, there are important sections to pay attention to.  

Nutrition Facts Label

Every panel is divided into several sections. The top section contains specific product information, such as serving size, calories and nutrients. They vary with each product. The bottom part is basically a footnote and provides general dietary data about nutrients.

Serving Sizes: 1Serving Size and Servings per Container

Serving sizes are important to understand. All the data on the  label refer to the serving sizes. They are not always the same as what is in the package. In fact, you should assume that the typical package contains more than one serving size. And, it may not refer to the amount of food you are actually going to eat. For instance, a bag of potato chips can have more than one serving. So, you have to calculate the amount of servings carefully. If you eat a bag of potato chips that contains, let’s say, 4 servings, you have to multiply all the data on the Nutrition Facts label by 4. That means that you consume four times the amount of calories, fat, cholesterol, sodium, carbs, fiber, sugars and protein that are indicated on the label.

Nutrition Facts: Serving Sizes

2. Calories and Calories from FatCalories and Calories from Fat

This part of the Nutrition Facts label refers to the amount of calories and calories from fat contained in one serving size. Again, you have to multiply the total calories of one serving by the number of servings you actually eat to estimate the total calories you are getting. In this sample product, one-third (or 33%) of the calories per serving  comes from fat.

Nutrition Facts: Calories and Calories from Fat

3. Limit These NutrientsLimit These Nutrients

Fat, particularly saturated fat and trans fat, cholesterol and sodium have all potentially negative effects on your health. While it is nearly impossible to avoid them altogether, you can (and should) take steps to limit their consumption as much as possible.  

Nutrition Fact: Limit These Nutrients

4. The Percent Daily ValueThe Percent Daily Value (%DV)

% Daily Value refers to an adult man’s dietary needs. It may not match the percent of nutrients needed in your diet and is certainly above the dietary needs of young children. So, don’t worry too much about this number in the middle section of the label. Try to keep the total daily intake under 100% DV. On the other hand, make sure your kids get enough complex carbohydrates as well as soluble and insoluble fiber.

Nutrition Facts: The Percent Daily Value

5. Get Plenty of These NutrientsGet Plenty of These Nutrients

This is the good stuff! Sufficient amounts of fiber enhance regularity. Calcium strengthens bones and teeth and reduces the risk of osteoporosis later in life. Iron is good for the blood. Vitamins A and C are antioxidants that can decrease the risk of heart disease and help to strengthen the immune system.

You can see that food labels not only warn about potentially detrimental ingredients in our food, but they also inform about the benefits from others. While these numbers may not be applicable for children of all ages, they do tell you about the nutritional quality of the food you give to your family. Here’s another hint: To be a “good source” of a specific nutrient, the food must contain at least 10% of that nutrient in one serving.

Nutrition Facts: Get Plenty of These Nutrients

6. The Daily Values for 2,000 and 2,500 CaloriesThe Daily Values for 2,000 and 2,500 Calories

Daily values are based on 2,000 and 2,500 calories. This is an average estimate and may vary based on age, gender and  activity level.  

Nutrition Facts: The Daily Values for 2,000 and 2,500 Calories

What’s Missing? 

There are a few nutrients that aren’t liested on the Nurtition Facts label. Those are still important components of a healthy, balanced diet. For example, you must consider water, B-Vitamins and phytochemicals. You have to use your own brain for this last part. The Food Guide Pyramid is another useful tool to help you.

About Ingredients

Ingredient lists work almost like recipes. They tell you what is in the food container. All ingredients are listed in a certain order –  the largest amounts come first, the smallest come last. Food manufacturers include also additional information about the sources of the ingredients used, such as the type of grains, oils, cheese cultures and spices. Also mentioned are chemicals for coloring and preservation that have been added.

Nutrition Facts, Ingredients List

Plus the Extra Benefits

Health Claims on Labels: The Food and Drug Administration (FDA) requires all health claims to be supported by scientific evidence. Such claims usually link food or food components with the increase of health benefits or decrease of risks for certain chronic diseases. A grading system designates the qualification of health claims – Grade “A” being the best and Grade “D” being the least qualified.

Calcium and Osteoporosis: Sufficient intake of calcium is important for growing kids to strengthen bones and teeth and help prevent osteoperosis later.

Dietary Fat and Cancer: Limiting total fat intake may help reduce the risk of some cancers.

Saturated Fat, Cholesterol and Heart Disease: Keeping saturated fat and cholesterol levels low may reduce the risk of heart disease.

Fiber, Heart Disease and Cancer: Grains, fruits, vegetables and other high fiber foods may help lower the risk of heart disease and certain forms of cancer.

Sodium and High Blood Pressure: Avoiding high levels of sodium may help prevent hypertension and lower the risk of heart attack and stroke.

Folate and Neural Tube Birth Defects: Women taking a daily dosage of 400 micrograms of folate lower the risk of giving birth to children with neural tube defects.

Any particular diet can only be considered as one factor in risk reduction or prevention of certain diseases. Environmental hazards, hereditary conditions and excessive use of alcohol, nicotine and drugs may cause health problems as well.

The Truth About Nutrient Content Claims

What Is “Free,” “Low,” “Lean” and “Light?” FDA regulations list the admissible use of nutrient content claims as follows:

“Free”
• Calorie-free: fewer than 5 calories per serving
• Sugar-free: fewer than 0.5 grams per serving
• Fat-free: fewer than 0.5 grams per serving
• Trans Fat-free: fewer than 0.5 grams per serving
• Sodium-free: fewer than 5 milligrams per serving

“Low”
• Low-calorie: 40 calories or fewer per serving
• Low fat: 3 grams or fewer per serving
• Low-saturated fat: 1 gram or fewer per serving
• Low-sodium: 140 milligrams or fewer per serving
• Low-cholesterol: 20 milligrams and 2 grams saturated fat or fewer

“Lean” and “Extra Lean” (for meat, poultry, seafood, game)
• Lean: fewer than 10 grams fat, 4.5 grams saturated fat, 95 milligrams cholesterol per 100 grams
• Extra Lean: fewer than 5 grams fat, 2 grams saturated fat, 95 milligrams cholesterol per 100 grams

“Light”
Nutritionally altered products carrying the label “light,” contain one third fewer calories or half the fat of the “regular” version of the reference food. The term “light in sodium” can be applied where the sodium content has been reduced by 50% or more. “Light” can also describe characteristics, such as texture and color (e.g. “light brown sugar” or “light and fluffy”).

Dear Reader – September 2008

Timi Gustafson, R.D. I love the change of seasons. Especially the Fall is one of my favorite times of the year. Mother Nature seems to take delight in giving us her best last. The fruits and vegetables you find this time of the year at the grocery stores and local farmers markets are now the most ripe and flavorful.

Although, I have written plenty about the health benefits of eating seasonal, locally grown foods, I can never stress enough the importance of adding an abundance of rich nutrients to our diet before heading into the cold season. Nothing can do a better job to strengthen our immune system than a high dose of vitamins and minerals from fresh fruits and vegetables.

So, my advice is this: Buy up what the grocers and farmers have left of locally grown foods and make plenty of salads, stews, soups, sauces and whatever yummy dishes you can think off. You’re making a deposit on your health account, and your body will thank you for it when it needs to fend off the coming hazards of Winter.
Go to Newsletter of September 2008…

Eating With All Our Senses

One of my most favorite times of the year is the Farmer’s Market season. Nowhere is food more fresh and nutritious than when it comes from a farm nearby – and with your purchases you get a chance to support your local economy as well. I also enjoy the personal touch when interacting with the farmers; but more so, I love to see, touch, smell and taste the food I’m buying. You can’t do that with processed, canned, packaged or frozen items. All you get to see is a photo on a label – and usually that looks much more appetizing than the actual content.

It’s a curious thing that we don’t taste our foods anymore before purchasing. We may choose according to visual appeal, picking the bright yellow banana rather than the spotted brown one or the immaculate tomato rather than one that’s soft and slightly wrinkled. But it’s not the same experience as biting into an apple or a pear that has been harvested just a few hours before.

Most of us have lost touch with the food we eat, the region it comes from, the soil it grows in, the people who harvest it and who bring it to our table. We don’t have the time or energy to be concerned with all that. Like everything else, our food has to be instantly available and conveniently served. Of course, the fact that we have almost unlimited food supplies in this country is an achievement of great importance and goes to the credit of the respective industries. But for us, the consumers, this also comes with a sense of loss and disconnect. There’s no longer a relationship between what we eat and who we are.

I myself have no background in agriculture. I grew up in the suburbs where there were no farms nearby. But almost every family in my neighborhood had a small garden in their backyard where they planted a variety of vegetables and a few fruit trees. I remember my mother lining up tomatoes on the windowsill to let them ripen in the sun. What we didn’t consume right away was preserved in glass jars for the winter months. I learned as a small child to distinguish between different seeds and watched with fascination the miraculous growth of beans and cucumbers. I almost think of it as good luck that my parents had to grow much of our produce themselves because they couldn’t afford to buy it in a store. These memories of my childhood still influence my relationship to food today.

I imagine that these early experiences have also generated my life-long interest in cooking. The very idea of preparing a meal from scratch (as opposed to ready-to-eat) still gives me great pleasure. I don’t ever consider cooking as a chore. I like the surroundings of a well-equipped kitchen. I like handling food – slicing, dicing, stirring, mixing – all of it. I like the look, the feel, the smell, even the sound of food when it pops and sizzles. I like knowing that it’s fresh and of good quality without having to rely on nutrition labels and expiration dates. And, most importantly, I like sharing my home-cooked meals with friends and family. Life would be much poorer without it.

True, not everyone has the time, skill or inclination to be such a “food enthusiast.” But I think that we cannot afford to be completely ignorant or indifferent in our relationship to food. A healthy lifestyle requires not only some knowledge about what (and what not) to eat, but also how to enjoy food and appreciate its value. Eating absentmindedly in the office while working through lunch break, driving in the car or watching TV is not conducive for one’s physical or mental health – not in the long run anyway. If we can’t take the time to enjoy a good meal or don’t value the food we eat, then all we do is stuff ourselves to eliminate hunger or fight boredom. On the other hand, if we allow ourselves to experience the pleasure and satisfaction that good food can provide, especially when shared with others, it can enrich the quality of our lives altogether.