Sugars and Nutrition Labels

I will confess that as a child, I did not know or understand anything about a nutrition label.  My dad tried teaching me when I was a preteen, but I shrugged him off, as any hormonal preteen does to their parents.  To be honest, I wish I hadn't.  However, I remember when I finally started reading nutrition labels before I bought items in the grocery store, I actually taught my parents something - buy "no salt added" if you are going to buy canned vegetables.  I wonder, though, how many people actually read and pay attention to labels, and how effective the new nutrition facts labels will be in 2018.  I think there is a typo on the new label, can you find it?

So what's different with the new label?  Not too much.  Some bigger font at the top, adding micrograms/milligrams, and having a line for added sugars.  That's the one that upsets me; there is still no guideline for TOTAL sugar intake.  The U.S. is still going by the 10% of your total caloric intake for the amount of added sugar you may have in your diet.  The guidelines for added sugar are all over the place, as Erickson and Slavin highlight in Table 1.  In 2015, the World Health Organization changed their added sugars guidelines to 5%.  What's right?  And why is there still no guideline around TOTAL sugar rather than just ADDED sugar?  Most arguments seem to be based on the argument that people are not eating enough fruits and vegetables, so having a TOTAL sugar guideline would even reduce the consumption even more.  However, when I was super diligent on counting my TOTAL sugar intake, the primary food sources were my two fruits per day, and I did not consume fruits that were high in sugar.

I only found two sources in which any country ever referenced a guideline for TOTAL sugar.  There could be others, so please feel free to leave a comment.  The United Kingdom's National Health Service states 90 grams of sugar per day in which 30 grams could be "free" sugars (aka, ADDED sugars).  The other article that I found was from a fellow blogger who wrote that Germany has a 90 grams per day recommendation as well.

Since removing sugar, in general, from my diet worked well last time, I plan on doing that again.  I do, though, travel for work, so I will be supplementing to help reduce the amount of sugar that is absorbed during those trips by using Plexus Block.  The Brown Seaweed blend targets two enzymes responsible for the digestive breakdown of carbs and sugars.  These two enzymes, alpha-amylase and alpha-glucosidase, are then inhibited in their ability to convert carbs and sugars into glucose (which then turns to fat if not used).  Plexus Block can block absorption of 48% of the carbs and sugars you consume.  Please also see this article.  I also think Sandi Busch provides a good overview of kidney bean extract, another key ingredient in Plexus Block, and how it blocks alpha-amylase.

I will keep you up-to-date on my journey back to health, I plan to fully use the tools that Plexus has given me.



**Please note, always talk with your primary care provider about the supplements you take.  The FDA does not evaluate these products.  These products are not intended to diagnose, treat, cure, or prevent any disease.**

Missing the Farm-to-Work Program

This year, many of local Texas farmers have been suffering during this severe drought.  When I say suffering, I mean that their harvests have been smaller than the norm and certain programs that they rely on have had to back away until some well needed rain occurs.  Central Texas may have had rain at least one day in each of the last six weeks, but it doesn't even make a dent in the drought that we've been dealing with.  Where I live, we're still in a stage II watering restriction, which means watering twice a week, no new landscaping, no filling swimming pools, and no park irrigation.  It's been looking pretty brown, until the weeds took over a few weeks ago.

Anyway, back to our farmers.  At work, they have suspended our Farm-to-Work (FTW) program because the farmers were not producing enough vegetables or fruits for our demand.  This program was a super easy way for me to get new types of vegetables into my body, but I have to seek other mechanisms now.  Luckily, not to long ago, a local farm, Johnson's Backyard Garden (JBG), was advertising it's Community Supported Agriculture (CSA) program through Groupon which eliminated the setup fees, so I took advantage.  Not only can you choose to have the baskets delivered straight to your home door, for a cheaper price, you can pick them up at a variety of drop-off locations (e.g., farmers' markets or houses which have volunteered to be a drop location).  In addition to just the vegetables, you can also get eadd-ons on an as-needed basis:  coffee, vegetable starters for your garden, eggs (which I have plenty of since I own chickens), oranges, and grapefruit - all organic.  Who wouldn't want to support a local farmer if the convenience is there?

Yes, my farm-to-work program is cheaper than JBG, but I have to consider two things:  1) Starting in about two months, my job moves downtown and therefore it'd be more difficult to get to the farmer's market that I would normally pick a JBG box up.  Also, with the job move, even if the FTW program was still going, I would have to go to the main campus for the pickup, and I'd have to do it by 4:00pm.  That's not going to happen.  So I like the possibility of getting the vegetables home delivered.  2) The FTW program is not certified organic.  I know this means very little since most local farmers cannot afford to get the stamp of certification; I've talked to a number of them at local farmers' markets.  My lawn, garden, compost, chickens, etc. are all organic.  I use very little pesticides and when I have companies come spray for ants and bugs, it's all organic and natural.  After my environmental health class back in 2003, I don't want to expose myself or anybody I live with to unnecessary chemicals that can cause cancer or other illnesses.  It's not for me.

Lastly, for those who live in the Austin, please consider supporting our local stores, venues, and farmers by purchasing a Go Local Card.  I fully believe if we begin to grown and support our local businesses, then perhaps our economy will strengthen.

School Meals Are Getting a Makeover!

According to the United States Department of Agriculture (USDA), on January 26, 2012, the final rule on changing the nutrition standards for the national school lunch and breakfast programs was approved. 

"Through the Health, Hunger-Free Kids Act championed by the First Lady and signed by President Obama, USDA is making the first major changes in school meals in 15 years, which will help us raise a healthier generation of children."  (FDA, 2012)

Yeah!  It is about time!  And, on top of everything, the implementation is gradual for the breakfast program, whereas the school lunch program is expected to start next school year (SY 2012-2013) for most of the new requirements!   I'm Jamie Oliver is excited for the changes, but would it be enough for him?

In my opinion, that is only step one.  Next up, we need to work on physical fitness and health education in the schools.  I'm not sure about other states, but in Texas, health education is no longer required (as of 2009) and schools/school districts have the option of axing it for other requirements.  This is concerning because health class covers basic nutrition, alcohol awareness, and sexual education.  Even in school districts didn't want to have the discussion of some of these issues, at least have class on nutrition; it's greatly needed in this society!  That same year, one semester of physical education was "removed from the state's recommended high school program" (Huffington Post, 2011).  Apparently these modifications are to allow students to take courses that interest them, but sometimes we have to do things we don't like to, that's what growing up is about.  None-the-less, when I was in high school in Massachusetts, we had a lot of flexibility in what we wanted to do in physical education; we always had 2-3 options:  basketball or volleyball; football, golf, or ultimate frisbee; racquetball or weight training; soccer or lacrosse; etc.  What they could have done better was require us to take different sports in physical education so we could find something that we liked and stuck with throughout the years of growing up and going to college.  Our children deserve to have the best lives possible and that is not sitting in a chair or on a couch all day; it's about being outside and having fun without worrying about being made fun of.  So I say, this is one great step forward, the change in nutrition standards for school breakfast and lunch programs!  I just wish some of the items were to be implemented sooner than 2017 or 2022... (USDA Timeline)

Avoid Boredom Eating

How can you avoid boredom eating?  Here are a few thoughts and ideas that may be able to help.

1.  What do you like to do?  For me, I missed reading books, so if I pick up a book to read, I will not eat out of boredom.  Maybe someday I'll get an iPad, Kindle, or Nook.  The Kindle that has free 3G looks rather impressive (hint hint to those who love me)!!!  I'm blogging again too!
2.  Tackle that "to do" list.  Not only does it make you feel accomplished, but things actually get done!
3.  Get out of the house!  Try something new or go somewhere you have never been to.

Any other ideas?