TOO MUCH PROCESSED FOOD?

Many experts believe that up to 90% of the money we spend on food is for convenient processed foods. Processed foods are not usually balanced and generally do not contain adequate fiber and other nutrients. They also usually contain preservatives, artificial coloring and flavoring agents, and various other ingredients the body was not designed to deal with.

Natural foods are real food and carry their original life-supporting vitamins, minerals, enzymes, antioxidants and many other phytonutrients that can be lost in processing.

As best you can, it is best to buy fresh foods. While that is not always possible, in general it is better to go for frozen fruits and vegetables than canned, when you cannot purchase fresh or grow your own.

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FOODS THAT SUPPORT LUNG FUNCTION

My late husband was an invalid due mostly to COPD, so I was always looking for ways to help him breathe easier. As his disease advanced there are still small ways to help him. I had always blamed years of smoking for his disease, which is true, but I never really considered his diet. I discovered that diets high in processed foods can impair the lungs. My husband had always preferred processed foods over fruits and vegetables and changing his mind at age 74 was not easy. Diets that lean heavily on fruits and vegetables not only reduce the risks of COPD but can improve the respiratory system in those who have it. I worked on this with my husband which did make his breathing easier, and I hope this information will help you eat to protect your lungs.

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AN EASY WAY TO SNACK HEALTHIER

Eating healthier is not hard or complicated.  There are so many easy simple ways to improve your diet and therefore your weight and your health.  Here is a really simple way to make an improvement in your snacking and that is key.  It is estimated that many of us get at least a quarter of our daily calories from our snacks.  And most of them are not healthy according to Registered Dietitian, Kate Geagan.  She recommends eating only one ingredient snacks such as fruits, nuts, etc. Combinations of one ingredient snacks such as trail mix, etc count as one ingredient items.  The key is to stay away from processed foods.  The more ingredients in a product, the more processed it usually is.  Processed foods are usually higher in fat, sugar, salt, additives, etc.  You don't need to put that into your body with your snacking. A small change that can make a big difference!

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EAT LESS PROCESSED FOOD AND MORE FRESH FOODS

NOTE: I realize that right now during this COVID-19 crisis we, especially those with families to feed, are buying and eating what we can get and maybe more processed foods because they will keep better. However, when possible it would be wise to follow this advice from Ms Ansel.

Very good advice from Registered Dietitian Karen Ansel:

"Highly processed packaged foods aren’t nearly as satisfying, because whole foods take longer to chew and digest," says nutrition consultant Karen Ansel, MS, RD. "So eating fresh foods like fruits, vegetables, lean meats and low fat dairy means you’re a lot less likely to overeat compared to a burger or pizza which you can wolf down in minutes."

Something so simple that could have a profound influence on your diet, thus on your weight and health!

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HAPPINESS AND FOOD

What you eat does affect your happiness!  Food is what fuels everything about your body and what you eat controls your body from head to toe!  Food is directly linked to three areas of brain function that create our ability to be happy!  The first is the capacity to think, focus, plan, and remember - what we will call "foods for thought."  The second is emotional regulation - foods for good mood.  The third is the ability to control anxiety and the power to push through to a deadline, etc - foods for brain energy.  Yes, what you eat does control all these parts of your life.  Here are some ways you can control these areas.

• Cut back on eating processed foods.  Most processed foods are loaded with sugar.  Too much sugar contributes to shrinkage of key brain areas involved in mood regulation.
• Eat more whole-grains, vegetables, and fruits.  Plant foods contain minerals and phytonutrients that are scientifically known as the "Essential Elements of Happiness."  These consist of vitamins A, B12, D, E, Folate, iodine, magnesium, calcium, iron, fiber, and omega-3 fatty acids.  These are substances the brain needs to function optimally.
• When possible, opt for grass-fed meat.  Grass fed meat typically has more omega-3s.  Omega-3s promote formation of new brain connections.
• Eat a variety of whole foods.  Branch out and eat healthy foods you may not particularly enjoy or are not used to.  Keep variety in your diet so you don't "burn out" on the healthy foods you eat.  Remember this; the greater range of whole foods you eat, the broader the range of brain-boosting nutrients your diet will contain to help your brain keep you happy!

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CALORIES FROM WHOLE-GRAINS VS PROCESSED GRAINS

Okay, a calorie is a calorie is a calorie.  That is a long-established fact and must be considered when watching one's weight.  However, there was a small study done a few years ago by a group of scientists from Pomona College in California that showed it is how the body processes the different calories that can make a small difference.  These scientists divided people into two groups, A and B.  They fed these groups cheese sandwiches, but group A had sandwiches made with real cheese on whole-grain bread while group B had sandwiches made with processed cheese on white bread which is fiber stripped.  They made sure the sandwiches in both groups had the same number of calories.  The journal Food and Nutrition Research published the study findings.  The study found that group B (processed sandwiches) had the rate of diet-induced thermogenesis - the number of calories you burn eating and digesting - reduced by about 50% over group A.  It was estimated that just that one sandwich could create a rise in metabolism (thermic effect) to account for about 10% of a typical person's daily calorie expenditure.

The take-away from this study is that not only are whole-grains better for you nutritionally, but they may also essentially be lower-calorie even though not in numbers.

If you are trying to lose weight, maybe you should throw out any products that aren't whole-grain and replace them with those that are.