Whatever stage of high school you are in: thinking about colleges, considering which to apply to, or deciding which college to enroll in (the stage I am currently in), it is important to consider the college food you will be eating. On the many admissions and college tours I have been, the food has been one of the most heavily discussed topics. Usually it is the tour guide detailing the many late night eateries, chocolate bars, and delicious bakeries. However tempting they all seem, I focused on the quality and the variety the college offered. For example, one of my top 2 college choices have fresh produce (not just your bananas, oranges and salad bar) and fresh fish delivered daily. The other one has organic foods, every meat you can think of and theme dinners, like Greek night. I highly recommend checking out the cafeteria of the school you are interested in because on a recent visit to a college's Admitted Students Day, the school fed us macaroni and cheese, and salad – no protein! After I was done eating, I went on search of a cafeteria to determine if they anything other than noodles and lettuce. Fortunately, they did since my dad was still hungry and looking for some meat.
Anyways, just a little something to consider when choosing your dream school…
I just returned from a whirlwind Asian medical tour with my parents, from Singapore to Seoul and on to Hong Kong, where my father presented his clinical research on obesity medications to physicians, hospital staff and government officials. The trip was very interesting and eye-opening.
Asians, once a people genetically slender and healthy with good eating habits have become Westernized! Yes, they are becoming more like Americans – and not in a good way! Asian teens are obsessed with all things American – Dunkin’ Donuts, Starbucks, McDonalds, Kentucky Fried Chicken and Pizza Hut. While they are sitting around, texting, watching American movies and eating KFC, their bodies are turning to mush and growing disproportionately.
In Korea, the people we met naturally assumed I wanted to eat McDonalds and go to Starbucks for a big sugary coffee drink because, after all, I am an American teen. They were shocked when I declined a Big Mac and really wanted to have a traditional Korean meal full of vegetables, meats and Kimchi, a Korean specialty; basically pickled vegetables – yum! They thought I was unusual for an American and didn’t fit into the mold they expected.
The women I met were mostly in their 20s. They told me Asian parents do push their children academically, musically, and linguistically; their moms are typically what we call here in America “Tiger Moms.” However, they said the parents do not enforce healthy eating or insist on maintaining their culture
“Asian parents seem to be happy their children are becoming Westernized.”
In Hong Kong, I was able to sit in on a meeting at the Chinese University teaching hospital with the Chief of Endocrinology and Obesity Medicine specialists with my parents. They too were very concerned about the rising obesity epidemic among their children and teens and as a result in many, Type II diabetes. I shared with them the behavior and eating habits of teens in my high school and how difficult it is to get them to understand the importance of eating right before they reach adulthood and impending diseases. The physicians there believe they need to teach parents to instill good eating patterns and habits (like the parents typically have) in their children in order to combat this epidemic head-on. However, Asian parents seem to be happy their children are becoming Westernized.”
After the meeting, we had a traditional Cantonese Dim Sum lunch. It was delicious! It consisted of small portions of healthy vegetables, soups, meats, rice, and anti-oxidant rich green tea. I asked many of the medical interns at the lunch if this is how they normally eat and they said “Oh no. We don’t have time to eat like this. In fact, I did not even eat breakfast this morning, except for a Starbucks coffee and muffin.” Seriously? I was not really all that shocked. People are just too busy to care. Maybe that is what’s wrong – we are too scheduled and too busy to think about taking care of our own bodies.
The global economy and cultures are shrinking and becoming more similar. In Asia, we found industry and construction booming where the US seems stagnant in comparison. We learned that the company Yum! Brands that owns Kentucky Fried Chicken, Pizza Hut and Taco Bell receives 40% of their revenue from Asia. It’s no wonder people in Asia are getting bigger and bigger and more and more malnourished and unhealthy. Something needs to change – we as a global society will soon not be able to financia$$y take care of the people who become ill because of this epidemic.
www.hendricksforhealth.com / www.thesmartgirlway.com
I don’t have the answers or the solution. If it were that simple, I would just refer people to my website, advise them on books to read and exercises to start and they would be – POOF– thin and healthy. If only. I do know that getting the information out there by way of blogs and sharing with friends is a start. Please spread the word to your friends and family about my blog and my parents’ blog as well – Their blog has a plethora of information for healthy eating, exercise, motivation and recipes to help you understand the real truth – not what the fast food industry or government is telling you – just good basic scientific data.
If you have any answers or ideas, please share them with me. I would love some feedback. Thanks.
MSG or Monosodium glutamate is legal and has been used for over a 100 years to season food. About 10 – 20% of salt added to processed foods is in the form of MSG. However, MSG is usually hidden under many other names that people don't associate with MSG, leading people to believe that the product they are eating does not contain MSG.
Hidden Names:
- Sodium Caseinate
- Monopotassium Glutamate
- Vegetable Protein Extract
- Gelatin
- Hydrolyzed Vegetable Protein
- Hydrolyzed Plant Protein
- Senomyx
- Calcium Caseinate
- Textured Protein
- Yeast Extract
- Yeast Food or Nutrient
- Autolyzed Yeast
Why Does MSG Taste so Good?
The reason the body recognizes that the glutamate tastes good to the tongue is because of the umami receptor taste buds. Basically, MSG tricks the tongue into telling the brain that it is receiving protein and nutritious food, as glutamates are usually found in proteins in the natural world. Now the brain believes that it is receiving healthy protein and not something closer to unhealthy potato chips. This is why, when one eats unhealthy but MSG loaded foods, they feel satisfied, then hungry a mere hour later, because the body did not actual receive the protein it needed to continue on with the day. The body craves efficient fuel: protein, and you instantly crave these false-faced foods again which boast protein to your tongue, and you go running for the chips or canned soup again.
Harmful Effects of MSG
MSG – The Slow Poison:
There are glutamate receptors all over the body, which make it easy to be affected. Yet, MSG does not cause immediate harm to the body but overtime can lead to obesity, and is correlated to diseases such as Alzheimer's and various cancers. As well, it is a neurotoxin that effects the brain and nervous system, including brain lesions, neuroendocrine disorders, learning abilities, etc.
MSG Symptom Complex:
Some people have experienced immediate adverse reactions and mild symptoms to MSG, these do not require treatment and are short-term. Many symptoms are similar to those experienced after consuming Chinese food, thus the symptoms are known as Chinese Food Syndrome.
Symptoms include:
- Headache
- Flushing
- Sweating
- Facial pressure or tightness
- Numbness, tingling or burning in the face
- Chest pain
- Nausea
- Weakness
Interview with Dr. Ed Hendricks, M.D.
Dr. Ed Hendricks is a Bariatric physician – meaning he deals with medical weight loss.
Is MSG good or bad for the body?
Most people have trouble digesting MSG and are sensitive to it. I recommend that people who have reactions to the chemical should stay away from foods that contain it.
Do you believe MSG is addictive?
People can become dependent to MSG if they over consume it. When the tongue tastes MSG it sends signals to the brain that it is a protein, but the stomach cannot digest it. The brain thinks it needs to eat more of the same food to get the protein, thus the person feels the urge to eat again. However, MSG is not addictive, as people do not present with the traditional symptoms of addiction, such as craving that results in them acting dysfunctional to the point of not being able to keep a job and abandon their family, and have physical withdrawal.
- This post was written in collaboration with Anna Goddi and Monica Mihailovic
Eggs are a great source of protein.
Check out some great recipes involving eggs from The Center for Weight Management's February newsletter.
Website: http://www.hendricksforhealth.com/blog
Check out Yelena Istratiy's account on how she lost weight the Smart Girl Way.
How My Family Got Our Health Back!
By Yelena Istratiy
Coming from Ukraine, a country were the golden rule of the table was to eat everything on your plate, I soon began to notice that not only were my portions getting bigger as I grew, but so was my waist size in proportion to my height. Understandably, in Ukraine people eat whatever their heart desires but walk to their every destination; the high price of gas and cars on a very small paycheck made cars a luxury most could not afford. My family came to America fourteen years ago and acclimated into the American way of eating: cheese burgers, fries, pizza, hot dogs, mostly high carb foods processed in grease. The golden rule still applied to this type of food, making every last bite of the McDonalds meal count.
With the long commutes to work, my family bought our first car and now started driving everywhere rather than walking. Over the years, the car became a burden on our waist sizes. Now, thirteen years later, some people in my family have gained at least seventy pounds from the day we first flew in. My dad, once slim was now forty pounds overweight. My mom, once being active, became too preoccupied with every day life to take into account her size; her weight increased by fifty pounds. My brother and I were never directly taught how to eat right, so we grew eating our unhealthy foods. Not once over the years have any of us lost a pound - until I met Mia Hendricks.
Over the past two years of getting to know Mia, we began sharing more of what made up our lives; I introduced her to the Ukrainian culture and she introduced me to the world of weight control. She taught me about the chemical aspect of losing weight with all the carbohydrates and proteins, so one day, fed up with some of my extra weight, I decided to try the method. Over a course of two months, I managed to lose up to ten pounds by eating as much as I did before, but healthier. As for the rest of my family, my dad lost twenty- five pounds and is still losing more each day. Once overweight, he is now more fit than he was five years ago! My mother and brother also began exercising more and keeping in shape. My brother now plays varsity football while my mom goes on walks a few times every week. These changes greatly affected their performance with more energy and awareness.
Thanks to the information Mia and her family have been teaching for a long period of time, my family is beyond eating whatever may be in front of us; we take a close consideration of our meal choices and restrict our carbs, mostly the white stuff (bread, rice, flour, sugar). Mia’s care and compassion for healthy eating gave my family something priceless: health.
What do you do when life is so busy that exercise, quality of food, and even sleep become the last priority?
As of late, I have found myself staying up late into the night all week working on hw, apps for college, studying for exams, etc. only to pass out on the weekend from exhaustion. Come Monday, I start all over again. What is wrong with this picture? My unhealthy routine has made exercising and eating real food impossible to achieve. How can I exercise when I'm too exhausted to think? When do I have time to sit down for a home-cooked dinner with my parents? When I get home from school, I have a relatively healthy snack (cheese, salad, and some left-over meat) and hit my bed. Besides, after a long day, sleep is way more appealing than exercise. For dinner, I have been living off processed food with no time, and too lazy, to eat real food. While the processed food is typically a lo-carb protein bar, it is healthier than most snacks (chips, fast food, or sodas).
Unfortunately, with the combination of minimal exercise, too much stress, and minimum sleep, my body has become flabbier then I would like and my midsection a little more padded.
IT IS TIME FOR A SCHEDULE TO GET MY LIFE BACK TO NORMAL!
So how do you incorporate exercise, quality food, and sleep into a life so full that there is not enough hours in the day?
The solution is simple – balance and prioritizing. The reality is not so simple and I am certainly not an authority on executing the solution but there are a couple things I am trying to do to accomplish everything.
For one, I make a point to at least workout on the weekends when I have more time and can catch up on sleep. If there is time during the week and I have enough energy to exercise, I walk on the treadmill or elliptical while watching a movie or listening to music – a great break from hw where i do not have to concentrate on what I am doing and can destress for a bit.
Second, I am trying to eat dinner with my family again. Instead of grabbing some packaged food before dinner, I eat just a small snack while doing hw so I am ready for a good home cooked meal and some time to discuss something other than hw – typically politics. Ugh!
Third, I am drinking plenty of fluids. I do not mean caffeinated drinks – although there is nothing wrong with a cup of coffee to get your mind awake and thinking. Water is essential for your body's health, besides rehydrating your body, water helps the digestive system, and keeps your skin healthy. Stress and lack of sleep cause circles under the eyes and puffiness, and breakouts on the skin. Water can relieve these. I certainly don't need more stress like worrying about pimples on my face.
Four, I talk to my friends who are going through the same things as me and can understand my stress. It is healthy to vent to someone and your friends are right there for you to bounce ideas off each other.
If your life is as chaotic as mine, I hope this helps. If you have any suggestions or tips for me or other readers, please comment.
Find your healthy weight for your body type, bone structure and height by clicking on the page to the left titled "Find Your Weight".
The survey below is one I am conducting for a research project on teens in America and their breakfast choices. I aim to understand why teens are making the choices they do and ultimately help teens to make healthier breakfast choices. I hope you readers will complete the survey and either email your answers to me or comment on this post. As well, please give this survey to anyone you know who fits the age requirements and would be interested in filling it out. I appreciate your help. Thank you.
TEEN BREAKFAST SURVEY
Do you eat breakfast on a regular basis? (Yes or No)
Do you ever skip breakfast? (Yes or No)
If so, how many times per week do you skip breakfast?
Do you eat breakfast during school days? (Yes or No)
Do you make a point to eat breakfast before a big exam or event? (Yes or No)
What do you eat for breakfast? Circle all that apply to you: coffee drink; toast/pastries/pancakes/waffles; cold/hot cereal; eggs/meats; protein drink; breakfast sandwich; juice.
Do you think your breakfast choices are usually healthy? (Yes or No)
Do you make your own breakfast? (Yes or No)
Do you have any control over your breakfast choices or does your family provide the choices? (Explain)
Do you consider yourself underweight, average weight or overweight?
Male or Female Age:
Recently, the U.S. Department of Agriculture released new government standard and guidelines for the American Diet. From the former Pyramid Diet to the current MyPlate Diet, this is what this government recommends Americans consume for a healthy body. So what is different? Nothing – just a new visual look.
The former Pyramid Diet recommended that we consume most of our daily calories from carbohydrates; breads, grains, fruits and vegetables. Now, 75% of the MyPlate encompasses just one macronutrient: the carbohydrate. About 25% of the MyPlate recommendation is the macronutrient protein but nowhere on the plate does it recommend fat, the third macronutrient. There are three macronutrients our body consumes, protein, carbohydrate, and fat; however, fat is missing on the MyPlate food guide. They have replaced fat with the new label, dairy. Does this mean we should consume our fat from dairy? Dairy fat is primarily saturated fat which the government also says we should not be eating. Very confusing.
Fat in the form of saturated (butter, etc.), mono-unsaturated (olive oil, etc) and polyunsaturated (fish oil, etc.) is good for you. Fat is an ideal energy food for our body. Fat takes longer to burn, therefore more fuel for the body which keeps it satisfied longer so it do not crave sugar, carbohydrates. Fat is found in animal products, some fruits (avocados), some vegetables, and nuts and seeds. Don’t be afraid to eat fat – fat is an essential food and should be consumed every day.
In my opinion, the USDA seems to be misinformed about the chemistry and biological needs of the body. The MyPlate recommendations are clearly not scientifically driven by current research and medical guidelines for healthy eating. I believe the old pyramid recommendation was somewhat better; at least it contained all the food macronutrients.
The USDA – a government organization for Agriculture, not Medicine, should stick to what they know best; politics, not medicine. I recommend you disregard the MyPlate guidelines and eat balanced meals that contain protein, fat and natural carbohydrates.
World-renowned
physician, Dr. Michael R. Eades, promotes a low-carb, high fat diet. He and his wife, Dr. Mary Dan Eades, M.D. have written several books including New York Times bestseller, Protein Power, and my favorite, The Low- Carb Comfort Food Cookbook. Recently, on his blog, Dr. Eades wrote his opinion on adapting to a Low -Carb diet. As we all know, sugar withdrawals are common when beginning the diet – symptoms can include headaches, fatigue, and irritability.
Here is his post:
So Rule Number One to reduce the time spent in low-carb adaptation purgatory is: Dont be a wuss when you start your low-carb way of eating. Keep the carbs cut to the minimum and load up on the fat. Eat fatty cuts of meat, cooked in butter or lard if you want, and force your body over to using the fats and ketones for energy as nature intended. I mean, dont try to be noble by eating boneless, skinless chicken breasts – instead insert some pats of butter under the skin of a chicken leg and thigh before cooking, and wolf them with your fingers while the fat drips down your arms. Do not trim the fat from your steaks – eat them from the fat side in. If you leave anything on your plate, make sure its the meat and not the fat. If you dont already, learn to love bacon, and dont cook it til the fat is all gone: eat it wobbly. Wallow in Mangalitsa lardo. And whatever you do, for Gods sake, dont listen to your body during this adaptation period or youll never cross the chasm between fat and miserable on your high-carb diet and slim, happy, energetic and low-carb adapted on the other side.
To learn more about the Protein Power diet or fat to stop cravings check out Dr. Eades Blog: The Blog of Michael R. Eades, M.D. – Protein Power
Dr. Eades opinion is a bit radical to most of the dieting world and the Obesity Society today; however, in my opinion if you are bulking up on the fat during your diet you won't be craving carbs. And isn't the dream to be able to look at the delicious chocolate chip cookie or side of French fries and say "No thanks!" ?
On the topic of chocolate chip cookies, below is the recipe from The Low-Carb Comfort Food Cookbook.
Preparation Time: 40 minutes
Baking Time: 12-16 minutes per batch
Serving Size: 1 cookie
Amount Per Serving: 1.6 grams of CHO, 1.2 grams of protein
Number Of Servings: 75 to 80 cookies
Ingredients:
- 4 egg yolks
- 3 tablespoons brown sugar lightly packed
- 15 packets Splenda sugar substitute
- 8 tablespoons butter (1 stick), soft
- 2 teaspoons vanilla extract
- 3 tablespoons unbleached, all-purpose wheat flour
- 1/3 cup vital wheat gluten flour
- 2 tablespoons crude wheat bran
- 1 teaspoon baking powder
- 3/4 cup whole almond meal
- trace salt
- 1 1/2 ounces semisweet chocolate chips
Directions: 9
Preheat oven to 300 or 325 degrees Fahrenheit about the time you take the dough from the fridge. Use two large, nonstick, heavy-guage metal cookie sheets.
Put the egg yolks, brown sugar, and Splenda in the bowl of an electric mixer and beat until thick and creamy. Add all of the other ingredients except the chocolate chips. Beat at slow speed until smooth. Stir in the chocolate chips. Refrigerate dough for 1 hour or until firm enough to handle.
Shape balls about the size of medium grapes and put them on the cookie sheets (about 40 feet on a 13- by 18-inch sheet). Bake the cookies for about 12-16 minutes or until lightly browned. Cool. These cookies freeze well. And remember to Eat More Fat!
