Chemical Potpourri

Do you have many memories of 11th grade Chemistry class?  Rubber gloves, beakers, test tubes, dissolving various compounds in a host of solutions to produce chemical reactions...Well, this is the face of modern-day foods--laced with a host of chemicals used for preserving flavor, doctoring up taste or appearance, preventing spoilage, and packaging food.  While some unpronounceable food additives are fancy names for vitamins and minerals that we know of--for example, ferrous fumarate is iron, ascorbic acid is vitamin C, and riboflavin is vitamin B2, just to name a few--a lot of other added chemicals are not.  Look at the ingredient list of just about any pre-packaged, processed food and you will need to consult your old grammar school teacher for help with pronunciation.  Polyglycerol polyricinoleate, butylated hydroxyanisole, guanosine monophosphate, and propylene glycol alginate are just to name a few.  Sound deliciously appetizing don’t they? NOT!!!  

Although chemistry has been used in the production and preservation of foods for centuries, the level used today has grown to astronomical proportions, unreasonable in fact.  Analysis by the Pew Health Group, the health sector of a public policy non-profit, found that more than 10,000 chemicals are currently allowed in human food (see more).  The regulation (or lack there of!!) of these chemicals is alarming, scary, and angering (all in one!). 

Pantry Must-Haves

Recalling that "Change Starts at the Grocery Store," below are a few pantry must-haves as you continue on your journey (and adventure) to great health!

--Nuts (of course if you have a peanut or nut allergy, the nut you're allergic to is a pantry must-not have!): These calorie- and nutrient-packed snacks are filled with heart-healthy fats.  Peanuts and almonds contain monounsaturated fats and other nuts are filled with polyunsaturated fats (both of which are good for you!  Stay tuned for details...)  Be conscious of how much you are eating, however, because even too much of good things can turn bad; moderation is key.  

A common complaint that I hear is that nuts cost too much (well at least that’s what I thought when I first started eating them a lot!).  If you have a membership to Sam’s Club, BJ’s, or Costco (or know someone who does), these are great stores to stock up on unsalted nuts (of course unsalted is the ideal).  Although you will be paying more money upfront, the 3-lb bags last a long time and certainly end up being cheaper than other options.  

Change Starts at the Grocery Store

Besides cutting back on eating out and grabbing a pre-packaged, processed food here and there, change truly starts at the grocery store when we decide what we place in our carts  We eat what’s around, plain and simple.  If there are cookies in my house or homemade sweet potato pie, I will eat it.  Perhaps, you have stronger will power, but most of the time we eat what’s around.  

So we know we need to avoid processed foods, but where to start?  Below are some helpful tips to use when you are in the grocery store, because that is where the change begins!

Setting the Record Straight-Danish Salt Study

SCIENCE GEEK ALERT: this blog entry is in response to a recent study about salt intake that has gotten a lot of press lately. CBS news’ headline read “Cutting back salt may be worse for heart health: study” and Fox news reported “STUDY: cutting back on salt bad for your health.”  This type of faulty reporting is NOT what the American population needs right now, as we are plagued with rising rates of hypertension, heart disease, kidney disease, and diabetes. Hence, I must set the record straight for people who read those headlines and use them as rationale for not cutting back on their salt intake.

Cutting-Back-On-The-Salt Tips

So we know we need to cut back on processed foods and the excess salt we consume. Inherently, this includes reducing trips to fast food chain establishments and restaurants even though they carry the illusion that their products are “freshly” prepared and not processed.  It’s amazing what an oven, toaster, microwave, and a scarce amount of lettuce and tomato can do to frozen foods, isn’t it!  Excluding restaurants where meals are prepared fresh daily, a host of chemicals and salt are added to most foods sold outside of the home.  These preservatives are certainly needed during the transition of convenience foods between production and our plates.  

The ultimate goal of cutting back on salt will be a gradual one.  For example, if you are currently eating out 10 times/week, first set a realistic goal for yourself such as cutting down to 7 time/week and then go from there.  There will be more quick-meal tips to help replace those that you normally ate outside of the home (stay tuned...). The next small goal could be allowing yourself only one pre-packaged food a day if you are currently the queen or king of these convenience foods.