Feeding our Children: Processed Foods

Processed food

"What about processed foods? If they are organic, are they not healthy?"

This is a complex question, which requires multiple answers. So here is a break down, to help simplify:

"What is processed food?"

It is food that does not come straight from the ground, or animals, to us. It is food that has been changed from its natural state, and packaged in factories. Think of a peach and an apple. Now look at the picture above. Does it look like a peach, an apple, or any other fruit?

Processed food

A few examples of processed foods: fruit pastes, cereals, tomato sauces, frozen dinners, cookies, canned foods, hot dogs, potato chips, frozen onion rings, salad dressing, mayonnaise, ketchup, frozen mashed potatoes, frozen lasagnas, packaged sliced cheese, chicken nuggets, packaged bread, candy, yogurt smoothies... basically, most food sold in supermarkets, in a box, can or plastic bag.

Unprocessed foods: fruits, vegetables, nuts, grains, beans, raw meat, chicken, eggs... basically, the stuff that you need to either wash, cut, and/or cook in order to eat. Foods sold in farms, farmers markets, the side aisles of supermarkets, and natural food stores.

''Why bother if the food is processed or not?'' 

Processed foods are wonderfully convenient. We cannot realistically lead a normal everyday working life in the US without the help of at least some of those foods, even if used just as a back up.

Processed food

Most processed foods have been changed into something ''else'' that is made to look ''more'' attractive to the consumer, especially children. Why children? Because, like I said in the post Feeding our Children, our children will ask and ask and ask until they wear us down into getting (buying) what they want in this case, to eat. Once we, as kids, become accustomed to certain foods, we will view and ask for them as our ''comfort food'' for the rest of our lives. That means that if we are used to, say, eating oatmeal and honey for breakfast, we will tend to ask for it later in life, or at least be comfortable with it. If we are used to, say, donuts and pop tarts for breakfast, unfortunately it will take a lot of willpower in order to reverse that habit, as they do taste great no matter how crappy they may be for us.

Most processed foods have additives and preservatives added to them in order to give them a longer shelf life, added vitamins to make up the ones they lost in the processing, and even food coloring to make them look better. 

But the very real problem with this food is that it is no longer fresh, and it is no longer the real food. It has been manipulated. Not just cut and frozen, like frozen vegetables or a piece of frozen game meat. It has been changed, and in the ''process'' it has lost its nutrients. So, to answer the question...

Processed food

"If processed foods are organic, are they not healthy?" 

Not really, as they have lost their nutrients in the industrial manipulating and packaging process- just as much as any other non-organic processed food. And not all of it is as ''organic'' as one may think. Notice in this package, for example, what it says: ''made with organic pasta and tomatoes.'' But what about the cheese??? That would be the most important ingredient, in this case, to buy organic!!!! Non-organic cheese comes from cows that are fed GMO corn, given bovine growth hormones, and treated with antibiotics. Do you really want to eat, or give your kids, milk and cheese from those cows?...

''The answer...''

There is no magic bullet when it comes to feeding our kids healthily. I wish I could just say that by ''buying organic'' we would be set. That would be a disservice to my readers. The key is to give our children fresh, nutrient-rich real food: fresh vegetables, fresh fruit, rice, beans, eggs, chicken, meat, potatoes, cheese, milk... there is so much real, wonderful food out there, so much more beyond the packaged stuff. Think of real food not as work, but as the incredible adventure of exploring and learning about the world that it really is... one vegetable, fruit, nut, grain, bean, meat, cheese... at the time.

Feeding our children.

A father recently reached out to me, asking for food suggestions for his 2 sons. He says "I want to feed them well without breaking the bank. My older son is so picky... bread, chicken nuggets, meat... he likes. Eats but complains about carrots, tomatoes, cucumbers (eats middle with seeds). I want to have him eat food that I prepare for myself, but don't want to force him... it leads to tears, anger and frustration on both our parts. Suggestions?"

I have been feeding my children for 13 years now, and these are a few of the typical comments I hear when I serve them a meal: ''This again???... I'm sick of... I don't like... I hate... What is this???... This tastes salty... This looks weird... I'm not hungry... She looked at me funny... I'm tired... I want juice...'' Thank yous and please are optional...

What do our kids need? When it comes to their health and well being, kids need parents to be parents, not friends. It's ok to insist; if you think about it, don't our kids do that to us all the time? They ask us parents for whatever they want over and over and over, until we give in out of sheer exhaustion. So why not employ their technique on them? Ask and ask and ask until they eat that one piece of spinach, forkful or collards, cabbage, beets, sweet potatoes, cauliflower...

When trying new, different foods, ask your kids to try just one bite. They may resist at first, but don't give up. If kids get used to the idea that they are expected to try at least one thing, or one bite, at meal time, that is already a big accomplishment. Don't give up.

Do away with juices and snacks so the kids are hungry at meal time. When we are hungry, everything tastes wonderful. Let your kids help you cook, patience and time permitting that is... as their curiosity may override fear when it comes to tasting what you made together.

Kids resist vegetables, they're wired that way; they love and crave fat, carbs and sugar. But gently insist, at least a bite. Complaining, or even a few tears... won't kill them.

A few basic meals...

• Kibbies: pour 1 cup of boiling water over 1/2 cup of raw bulgur, and let it sit for about an hour; discard excess water. Add 1Lb (pound) of ground meat, salt to taste, and a little  (a teaspoon) of dry oregano. Mix, and shape into 2 inch ''footballs." Bake for 1/2 hour at 400 F, or until golden brown.
•  Chicken soup with brown rice and/or noodles (whole wheat), and vegetables: that is a great way for kids to eat their vegetables, as they sip the broth in which they have cooked.
• Roasted potatoes: add some sweet potatoes to the regular potatoes, make sure the kids try at least one...
• Whole wheat bread and whole wheat English muffins: instead of white bread.
• Roast chicken: instead of nuggets... and of course look for the good luck bone in it. Use the carcass to make chicken broth for your next chicken soup; boil it with a couple stalks of celery, a carrot, an onion, and herbs of choice (parsley, bay leaf, rosemary, thyme, oregano, basil...). Once you have a nice-looking broth, pour it through a colander, and peel the rest of the meat off the bones. Discard (or give to the dog) the cooked stuff, put the chicken meat back into the broth, and use it for your next vegetable, or chicken-noodle soup.
• Scrambled eggs, omelets... with or without cheese, spinach, mushrooms, onions, tomatoes.
• Brown rice with ground beef, mixed- super yummy. Make both separately, then mix.
• Edamame: with salt.

• Vegetables: broccoli, cauliflower, green beans, sweet potatoes, arugula, carrots, onions, radishes, spinach, cabbage, collards, cucumbers, zucchini, parsley, tomatoes, sweet peppers, green onions, kale... and yes, lettuce has just about 0 nutrients... don't waste your money on it unless you use it to mix with more nutrient-rich greens.

• Tofu: sautée 2-inch tofu squares in olive oil. Or bake it, coated in salt and olive oil, at 400 F.

• Whole wheat pasta: serve mixed, or side by side, with broccoli, chard, green peas, basil, parsley or spinach... and butter.
•  Quinoa: warm (with butter); or as a salad, cold (with olive oil, nuts, cranberries, feta cheese...)
•  Corn bread: made in the cast iron pan...
•  Lasagna... they can help you put it together, it's fun and easy if you buy ready-to-bake pasta.
• My daughter loves making Latkas. Think of Latkas as Jewish hash browns; as long as you stick to eggs, onions and potatoes (no zucchini), they are straight forward to make, and cook just like pancakes on cast iron.

Cooking takes commitment. And commitment is hard to give when time is short, we are tired from work, grocery shopping, kids fighting, homework, projects, bills, house cleaning, laundry... and it takes time to cook. It may not be as "easy" and ''quick'' as the "easy quick recipes" say they are. But it is so worth it!

Don't give up. The day does come when you are able to finally share a real meal with your children, and see your own kids eat and enjoy eating well... and hear them talk to their friends about good food and personal health. That is the magical day when you know that your kids will be ok... it does come, I promise!

2013 Food Challenge.

Cast iron forever!

I have been fortunate to meet many climbers this year, a lot of them in their 20's. While I was amazed at their strength and stamina, I was also in awe of what they lived on:

Some opted for everyday carbo-loading by consuming vast amounts of "Special K," while running up and down the Grand (elevation: 13,770) as if it were a 3 mile jog down the road. Others chose protein: eggs, burgers and bacon everyday, again going up and down diverse high altitude peaks several times... weekly. Others just went for the sugar: Pop Tarts, Snicker bars, Tweezers... any junk food really, and/or whatever was on sale at the supermarket, as they spent days at a time traversing peaks... and last but not least, there were also many who lived on ready-made frozen dinners, canned and/or frozen vegetables, canned soups... basically all varieties of processed food, and again putting in hours of workouts daily, and difficult climbs weekly.

While the exercise load was tremendous, I did see and hear complaints and concerns about weight gain. How can super active people in their 20's and 30's possibly gain weight?... yes, it's possible:

No

Food.

I experienced it myself when I came to the US. I was not very active in Brazil, but I did walk everyday (no car) and ate a diet of mostly rice, beans, and an incredible variety of fruits and vegetables. When I moved here, to Boston, I continued to walk even more. But I was 16, and had no idea what eating was all about. I was happy to eat Wonder Bread, Pringles (so delicious!), cereal with vitamin D-fortified milk, eggs, hot-dogs, tuna sandwiches, pizza slices, breaded chicken sandwiches from Burger King, donuts, danishes, ice-cream... and not so many vegetables. I quickly gained weight as a result, and was constantly sick- plagued with colds, sinus infections, ear infections... It took my sister visiting me, scolding me on my diet, and teaching me from scratch on how to buy and eat fresh fruit and vegetables, grains and beans... to change my habits. In short, I had to thoroughly reeducate myself on how to eat in order to maintain the weight and size I had in my 20's... into my 40's.

The beauty of changing habits is that we have an incredible ability to adapt to the new- as long as we give ourselves the chance to do it...

Dark leafy greens = good for the blood

The hardest part of changing eating habits, or any habits for that matter, are the first days. Those are the days that are spent battling the mind, back and forth. Will against ego, change against comfort, fear of ridicule, self-doubt, self deprecation, self beating, confusion, darkness, depression... yes, I have named them all, because I have been through it all, with food and smoking as well... but it is doable. Even giving up donuts and ice cream is doable. I promise.

Start slow, one step at a time. Don't try it all at once. It's too overwhelming, and easy to give up that way.

Go for one change a week. If one week is not enough time to get comfortable with that one change, take 2 weeks, or 3, or a month. A month of one eating habit change is better than no change at all.

So for you, super strong dudes and dudettes that have helped me so much with climbing and work out tips and advice this year... here goes a weekly food post to help you on your own quest for health, strength, and a fearless mind.

Just say no...

Getting started... Most folks lack adequate pots and pans to cook with. If you fall into that category, you may be eating out a lot, and/or "cooking" with the microwave.

Eating out, while convenient, does take a toll on your health if you make it an everyday habit. The reason is, restaurants want folks to love their food... so they will unabashedly use salt, butter, and all kinds of oils... in abundance. Yes abundance is great, but not when it comes to not-so-great ingredients. Remember that most restaurants are trying to make a profit however they can, so the rule is to use the cheapest ingredients possible. That means antibiotic-and-hormone-rich butter, cheese, eggs, poultry and meat, and veggies grown with pesticides. And an abundance of regular salt (sodium), saturated oils (cholesterol), and sugar. As for microwave cooking... that is not cooking!!!! It involves frozen dinners, and/or heating up stuff. Not cooking!!! If I can think of one appliance I'd see in hell, it'd be a microwave.

Big pot

Now that you know my idea of hell... let's move on to step zero: go out and get yourself a pot. Get a fairly big one, then, because that way you will be able to make pasta, soups, stews and beans with just that one pot. You can find your all-in-one pot at a supermarket, wall mart, target, online at Amazon and/or kitchen shops, Good Will... basically anywhere. But make sure your pot is stainless steel, not Teflon or Calphalon. Enamel or cast iron are also great. No aluminum either, as it is associated with Alzheimer's. Aluminum is  unfortunately the metal of choice in restaurant cookware, as it is a great conductor of heat, but not so great a conductor of health (http://www.freshfoodunderground.com/2010/02/on-quest-to-get-rid-of-teflon.html). Very important. Now that you have a nice sized pot... let's start.

WEEK 1

WHOLE WHEAT PASTA

Why whole wheat pasta? Because whole wheat foods are less processed, and have more naturally-occurring nutrients, instead of the chemical vitamins and additives that are added to foods like "special K." Whole wheat has lots of fiber as well, which is important for maintaining a good rhythm in your body and keep things moving the right direction. Whole wheat pasta is also simple and easy to cook. 11 or 12 minutes, and you are done. If it is organic that is great, but if not, that is great too. I have in my pantry both organic pasta from the health food store, and non-organic pasta from Costco. And white pasta as well.

Penne, my favorite! 

Now that you have a box or 2 of whole wheat pasta, substitute one "old" menu item for "pasta" this week. Try it once, a couple times, or use and abuse and go for it every day. If you get sick and tired of it, there is always next week, or the old menu, right? so go for it. No fear.

So then back to basics... cereal folks, you have just created a whole new dinner meal by simply opting for "pasta" for dinner instead of cereal. Add butter and salt to the pasta, and you are set. Protein folks, serve your protein with pasta.; pasta with meat, pasta with bacon and meat... for the junkies, put mapple syrup in the pasta... and for the frozen dinner gang... add some of the frozen vegetables to the pasta at the end of the cooking, or sautee the veggies with butter and/or olive oil, and throw them on top of the pasta when it is done... and you have a meal.

Penne, chicken, broccoli

If you don't like the pasta you bought, try a different brand. Also, try going back and forth white/whole wheat and see if you eat less or more of one versus the other... or if you notice any change in how you feel afterwards. Try cooking it with olive oil, and then with butter... more or less salt, spices, pepper. Create what pleases you and makes you feel good. You are not restraining and constricting yourself, you are expanding your horizons.

And please ask questions! Write anytime. I am here to help, and I am excited for this process to begin. Recipes always welcome as well! Here is to great cooking this year!

Irradiated food.

I look at this sign and it looks so benign. A green, growing vegetable. This is the Radura sign, which shows that food has been irradiated.

I had never seen this sign anywhere except when studying microbiology a couple days ago. I was taking a quiz on the different methods of microorganism sterilization, and came up on this question: ''What is not a benefit of food irradiation?'' The correct answer, in that case, was that it renders the food ''not as nutritious'' as its non-irradiated counterpart.

Interesting. I know that conventional, non-organic dry spices are irradiated. But I had no idea how many more conventionally-grown vegetables and fruits are irradiated in order to be sold in supermarkets. Not only vegetables and fruit, but grains, meat, pork and poultry as well.

This is a list available at the UW Food Irradiation Education Group. It shows foods that are irradiated, and for what purpose. Note that it does not kill bacteria, only reduces it. For bacteria to be killed, more radiation is necessary. Viruses are resistant to the irradiation doses approved for food.

Approval	Food	Purpose
1963	Wheat flour	Control of mold
1964	White potatoes	Inhibit sprouting
1986	Pork	Kill Trichina parasites
1986	Fruit and vegetables	Insect control Increase shelf life
1986	Herbs and spices	Sterilization
1990 - FDA 1992 - USDA	Poultry	Bacterial pathogen reduction
1997 - FDA 1999 - USDA	Meat	Bacterial pathogen reduction

This site also states that ''Irradiation is a safe and effective technology.'' There is no mention about the loss of nutrients, which I had read about in the microbiology quiz. According to  Food and Water Watch, irradiation causes the formation of free radicals, which interact with vitamins to alter and/or degrade their structure. Add to that the longer shelf life that irradiation gives food, plus the fact that produce looses vitamins as it ages... and I come up with basically no vitamins left. Here are a couple examples of vitamins that are affected by irradiation. Thiamine is vitamin B1.

FOOD	LEGAL DOSE OF RADIATION	VITAMINS LOST
Mango6	1.0 kGy	Vitamin C
Mandarin orange7	1.0 kGy	Vitamin C
Grapefruit8	1.0 kGy	Vitamin C
Apple9	1.0 kGy	Vitamin C
Potato10	1.0 kGy	Vitamin C
Oats11	1.0 kGy	Thiamin
Wheat flour12	1.0 kGy	Thiamin
Pork13	1.0 kGy	Thiamin
Chicken14	3.0 kGy	Thiamin & Vitamin E
Turkey15	3.0 kGy	Thiamin
Beef16	4.5 kGy	Thiamin
Lamb17	4.5 kGy	Thiamin

I know for a fact that my body is not capable of synthesizing its own vitamins, and that I must obtain them by eating food that contains them in order for my body to function properly. What is the point, then, of eating produce that has no vitamins?

I think back on the Radura sign, and wonder why I have never seen it.

Apples and Cobalt 60

The information is out there. But it is hard to find, and confusing. Some articles say school lunches are irradiated, others say it is not, some say fruit is irradiated, others say fruit has only been ''approved'' for irradiation... and then I read the rules on irradiation labeling. It reminds me of one of those kids games that, no matter which route you take, you end up in the same place ==> no label.

The FDA, USDA and other government agencies create the regulations that control and manage the food we eat; in this case, the labeling of the food we eat. The FDA also manages to frequently employ former executives of corporations such as Monsanto's Michael Taylor. Conflict?

I have also found conflicting information on the safety of food irradiation. Articles in the  NY Times and Grist list pros and cons; the Organic Consumers Association gives me info on free radicals, public health, and a detailed analysis of the FDA's food irradiation brochure.

The USDA site supports food irradiation, and gives me facts on the safety of irradiation.

The USDA also supports the use of GMO's and pesticides. DDT, for example, is a pesticide that was once considered safe, until it was banned in 1972.

Given these facts...

1. Irradiated foods are less nutritious
2. I do not know for sure that irradiated foods are safe
3. There is no way for me to tell which food is irradiated
4. The only foods that cannot be irradiated, by law, are organic foods

... I choose to eat, as much as possible, organically and locally grown produce, meat, poultry, grains and eggs. I know that I, and my children, need the nutrients that those foods are meant to provide.

As for the Radura sign... I finally found it here: