Saturday, December 31, 2022
Action: Confirmation of KIT 2022 Selections - Nutrition (CA Dept of ... - CA.gov
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A cardiologist shares 4 worst foods for high cholesterol—and what ... - CNBC
Want to maintain a healthy heart and brain? Keep a close eye on your cholesterol numbers.
LDL (low-density lipoprotein) cholesterol builds up in the arteries and forms plaque, which blocks blood flow to the brain. HDL (high-density lipoprotein) cholesterol picks up the LDL and takes it to the liver to be processed.
The optimal levels vary from person to person, so always check with your doctor first.
As a cardiologist who treats patients with high cholesterol, I always try to use diet as medicine first. Here are the four worst foods for high cholesterol — and what I eat instead to keep my heart healthy:
1. Red meat
Yes, that includes burgers, ribs, steak and pork chops. If you don't want to cut out red meat altogether, focus on small amounts of lean meat. And by small, I mean a portion size of up to three ounces — and eat red meat at most, once a week.
Remember that poultry also contains saturated fat, so avoiding red meat doesn't necessarily mean you should load up on chicken.
As for meat alternatives, I'm generally skeptical about engineered foods. To me, plants were never meant to bleed.
What to eat instead: Think fish and shellfish. Shrimp may be high in cholesterol, but as long as you don't douse it with butter, it will supply you with plenty of protein while leaving your blood cholesterol alone.
Some other delicious lean protein options are white-fleshed fish like tilapia, halibut, cod and bass.
2. Anything fried
Frying food typically ups the calorie count because saturated or trans fats and cholesterol are absorbed by the foods during the process.
What to eat instead: Bake potatoes, kale or broccoli to a crisp when you're craving crunch. Or, you can invest in an air fryer, which uses much less fat.
3. Processed meat
The World Health Organization has classified processed meats such as bacon, hot dogs and salami as carcinogens. Processed meat is also loaded in sodium and saturated fat.
What to eat instead: Fake bacon is unlikely to satisfy your cravings for a BLT. My advice? Cut way back on these products and make them special occasion treats.
4. Baked goods
Mass-produced cookies, cakes and pastries are often dense in calories, low in nutrients, and contain large amounts of fat (especially saturated fats like butter and shortening) and sugar. All of these are big culprits of high cholesterol.
What to eat instead: Bake at home, and control the amount and type of fat and sugar you use.
Dr. Elizabeth Klodas is a cardiologist and founder of Step One Foods. Trained at Mayo Clinic and Johns Hopkins, Dr. Klodas has published dozens of scientific articles throughout her career, authored a book for patients, "Slay the Giant: The Power of Prevention in Defeating Heart Disease,″ and served as founding editor-in-chief of Cardiosmart.org.
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Friday, December 30, 2022
6 Best Diets of 2023, Vetted by Dietitians - Good Housekeeping
Natalia LavrenkovaGetty Images
Striving to fit a certain body image is out, achieving total body wellness is in. That mission starts in the kitchen, and it means enjoying meals that keep your heart healthy, steady your mood, nourish your organs, support a strong immune system and give you the energy you need to slay your busy days. If you're looking to adjust your eating habits in the new year, keep this key word in mind: Satisfaction. Eating should be a pleasurable experience, and it’s totally possible to do that in a healthful and nutritious way.
"A healthy eating plan has to be sustainable for you and your lifestyle," says Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., a registered dietitian and deputy director of the Good Housekeeping Institute Nutrition Lab."Most diets don’t work because they focus on restriction. Commit to shifting your mindset to abundance in 2023." Her advice? Instead of cutting out certain foods or entire food groups, which can mean missing out on crucial nutrients your body needs to function, focus on filling mealtimes with nutrient-dense foods that will nourish you now, plus help steer you toward a lifetime of healthy eating habits.
Our list of the best diets of 2023 focuses on heart health, foods to improve your brain function, eating more plants, sustainability and enjoyment. And if you want to shed a few pounds, we have some science-backed suggestions for how to do that in a healthy way, too. But these diets are not trendy quick fixes. Rather, they are designed to be maintainable and — you guessed it — enjoyable.
Our top picks:
Regardless of what diet or eating plan you end up committing to, there are a few general things to keep in mind to support the goal of total body wellness:
- Stay hydrated: “Drinking enough water on a daily basis is the single best thing you can do for your body and health,” Sassos says. Every single cell in your body requires water to function, and proper hydration can also improve sleep quality, cognition and mood. Commit to mostly drinking still or sparkling water, then keep it interesting by infusing your beverages with fresh fruit and herbs for added flavor.
- Think plant-forward: Research shows that eating plenty of fruits and veggies can reduce your risk for several chronic diseases, including cancer, heart disease and diabetes, all while promoting better overall health. “Some nutrients found in fruits and veggies can’t be found anywhere else,” says Sassos. Instead of loading up on heavily processed items that often contain minimal nutrition and excess calories, focus on finding delicious ways to add more produce to your meals. For instance, make and freeze veggie egg wraps instead of buying fast food breakfast sandwiches, or instead of munching on chips for a snack, dunk veggie sticks in hummus or fruit slices in nut butter. You’ll feel more satisfied and satiated, plus boost your nutrient intake all at once.
- Prioritize healthy fats: Your body needs healthy fats to function, because they're a source of essential fatty acids, which the body can’t make itself, and certain vitamins can only be absorbed with the help of fats. The key is to swap saturated fats for unsaturated fats. The former can harm the heart over time, whereas healthy fats of the monounsaturated variety (found in foods like avocado, nuts and olive oil) can help protect your heart by reducing levels of "bad" LDL cholesterol and supporting levels of "good" HDL cholesterol in the blood, says Sassos.
- Choose lean proteins: “Protein is a key part of any diet and is the building block of life,” Sassos says. “It’s important for growth, tissue repair, muscle function and more, and it also helps fight infection, keeps body fluids in balance, assists with blood clotting and even carries fats, vitamins, minerals and oxygen around the body.” Lean protein in the form of fish, poultry, soy-based options like tofu or tempeh and legumes, such as beans and lentils, are all optimal protein sources.
- Go for grains: Whole grains are a key component of any nutritious diet. “Abundant in fiber, they have a range of healthy benefits, from supporting healthy digestion to promoting better glycemic control,” Sassos says. Brown rice, whole oats, farro, teff and quinoa are some great examples of this healthy staple.
- Minimize sodium and added sugars: Your body does need a very small amount of sodium to work properly, but too much can be harmful to your health, particularly if you have or at risk for heart disease. “Still, Americans consume more than 3,400 milligrams of sodium daily on average, which is far more than the recommended 2,300 milligrams limit,” Sassos says. Likewise, too much added sugar can raise your risk for chronic diseases like heart disease, diabetes and some cancers. “The U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services (HHS) recommends limiting added sugar to 10% of your total daily calories," says Sassos. "On a 2,000-calorie daily diet, that's 50 grams per day."
- Get moving: “Although nutrition is a huge part of the health equation, complementing your healthy eating routine with exercise can increase the benefits and elevate the health of your body and mind,” Sassos says. Even a brisk 30-minute walk each day can have a positive impact.
Our list of best diets hits all of those high points, and more. Read on to learn why each of these diets earned a top spot on our list.
Take time to speak with your primary care provider and/or a registered dietitian before making changes to your diet. Pre-existing health conditions may prevent some from following prescribed dietary plans without affecting their health in unexpected ways. Make sure you identify any specific nutritional needs or potential physical side effects before selecting a long-term diet. Also note that weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you to gain a broader perspective with our exploration into the hazards of diet culture.
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Winter nutrition tips: Foods to boost energy levels, improve mood - Hindustan Times
Published on Dec 30, 2022 03:55 PM IST
If you are prone to winter blues and feel low on energy levels during the cold season, you may need to add the right foods to your winter diet to elevate your mood.
Parmita Uniyal, New Delhi
Winter season can make you lethargic with shorter hours of sunlight, bitter cold and an urge to remain curled up in your bed. If you too are prone to winter blues and feel low on energy levels or suffer from mood swings, you may need to add the right foods to your winter diet to increase your energy levels. Also, if you are having endless cups of tea and coffee to stay warm, you should instead add foods that warm you up from inside. Excessive consumption of caffeinated beverages like tea and coffee combined with less intake of water can also make you dehydrated and even lead to constipation and skin dryness. (Also read: Nutritious foods to keep you warm this winter)
"Cold climate along with sudden rains during winters makes one feel inactive and crave for unhealthy food options at times, due to increased appetite. Early sunset, long dark hours and less exposure to bright sunlight lead to lower levels of serotonin, which is a hormone that affects appetite that leads to craving of having refined carbs and high calorie foods and next it affects the mood which leads to depression called as Seasonal Affective Disorder (SAD) commonly known as winter depression. SAD is more evident during winters and ends soon after this season. SAD occurs due to less sunlight and symptoms include fatigue, depression, hopelessness and social withdrawal," says Vyuhitha Motupalli, Executive Nutritionist, Cloudnine Group of Hospitals , Electronic City – Bangalore.
One should avoid consuming processed, refined foods, sweets, high-fat products like butter, cheese and deep-fried foods in winter.
Motupalli suggests some ways to overcome the winter blues by maintaining healthy food habits.
Choose healthy complex carbs
Intake of complex carbs enhances the serotonin levels in the body. Hence try to include complex carbs like whole grains such as oats, broken wheat, red rice, brown rice, quinoa, whole wheat bread and millets such as ragi, jowar, bajra, and kodo.
Avoid refined and simple carbs
The intake of sugar, sweetened beverages, sweets, desserts, chocolates and all refined products such as maida, white bread, white rice cakes, cookies, pizza base, burger buns, momos, samosa must be kept minimum.
Eat anti-inflammatory foods
During winter it’s important to include foods rich in anti-inflammatory properties because they have the ability to fight against infections like cold, cough, flu and viral infection which are common especially in children.
Vitamin D
It helps to maintain serotonin levels and avoid depression caused due to winter blues. Daily exposure to sunlight for about 15-20 minutes and having vitamin D-fortified cereals, eggs, milk are essential sources of Vitamin D.
Omega-3 Fatty Acids
It has many health benefits, especially during winter. It helps to overcome winter blues and also protects against inflammation and diseases. Salmon, sardines, anchovies, DHA fortified eggs, avocado, flax seeds, chia seeds, and walnuts are some of its sources.
Vitamin C
It helps to boost immunity, thereby protecting against the viral infections. Sweet lime, lemon, orange, kiwi, guava, amla, strawberries, tomatoes etc are among its sources.
Zinc
Zinc is a vital component of WBC which helps to fight against infections and Zinc deficiency leads to flu, cold and other viral infections which is common in children. It sources are meat and meat products, pumpkin seeds, beans and fortified cereals.
Adequate fruits and veggies
It is necessary to include diversified, colourful seasonal fruits and veggies in the daily diet, which helps to maintain the energy balance as they are rich in all the essential vitamins and minerals. Veggies which keep you warm and energised throughout the day are roots and tubers - radish, turnip, yam, colocasia, carrot, potato, beetroot and onions, garlic, ginger etc. Greens like spinach, amaranth, methi, drumstick leaves etc. are hot in nature, hence they provide warmth to the body. It is important to note that pregnant women with Gestational Diabetes Mellitus (GDM) and diabetes patients should avoid intake of roots and tubers in the diet as they are high in starch and included on advice of a qualified nutritionist.
Fruits which keep you warm and energised throughout the day are pineapple, papaya, dates, apples and oranges that are hot in potency. Include 1-2 servings of them in daily diet.
Hydration
Winter makes one feel less thirsty. In order to maintain body temperature and functions, it’s important to have 8 glasses of water per day. Apart from water other liquid foods options like soup, porridges, jeera water and especially teas like green tea, herbal tea, cinnamon tea, ginger tea, lemon tea, masala tea etc can be included. Due to the thermogenic properties they help to maintain our body warmth and stay well hydrated during winters.
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6 Shocking Nutrition Discoveries Scientists Made This Year - Yahoo Life
The end of 2022 is here, which means many of us are reflecting on the last year. Maybe this means journaling about your adventures, looking through photos on your phone, or setting intentions for the year to come. We've experienced a lot of shocking surprises throughout 2022, from Russia's invasion of Ukraine and a rapid uptick in inflation to the heated trial between Johnny Depp and Amber Heard and Elton John's last live show. Heck, we even got an unexpected "Bennifer" reboot as Ben Affleck and JLo officially tied the knot. In the realm of health and wellness, there was plenty of shocking news and surprising nutrition discoveries, too.
In fact, 2022 was full of so many scientific discoveries directly impacting how we approach food and nutrition, that we thought we might help your retroactive trip down 2022's memory lane with a roundup of the findings we found most shocking. Read on to learn about five of the most significant nutrition discoveries for your health—then, be sure to also check out the 6 Foods That Will Completely Turn Your Health Around in 2023.
Beta-carotene was linked to an increased risk of deadly heart disease
Beta-carotene, the bright orange pigment found in foods like squash, cantaloupe, and carrots—has been commonly used as a supplement for eye health, immune health, and skin health. However, recent research published in the Journal of the American College of Cardiology found a shocking truth about this pigment.
This study looked into the effects of common supplements like omega-3s, magnesium, and beta carotene. Unfortunately, what they found was that supplements made with beta-carotene were actually linked to an increased risk of cardiovascular disease mortality and all-cause mortality. Even though the reasoning behind this discovery is still largely unknown, experts still suggest steering clear of this one.
Omega-3 supplements were linked to a 49% decrease in Alzheimer's risk
Omega-3 fatty acids have widely been known to help with cognitive health, especially when it comes to reducing the risk of Alzheimer's disease or dementia. Although omega-3s are commonly consumed in foods like fatty fish or various nuts and seeds, they can also be taken in supplement form.
Even though many people are aware that omega-3s can help with cognitive health, some may not have realized just how much this fatty acid can help—until new research was released this past year. The study, which was published in Nutrients in May 2022, found that people who had higher amounts of omega-3s were a whopping 49% less likely to develop Alzheimer's disease. This is certainly a convincing argument for going out and purchasing an omega-3 supplement.
RELATED: The Most Unhealthy Food Trends of 2022—Ranked!
Plant-based meat products are some of the lowest-quality proteins you can eat
Those who eat a plant-based diet may be shocked to learn that many plant-based meat replacements are considered to be some of the lowest-quality proteins available.
This past year, researchers compared regular chicken with a plant-based chicken made of soy. They found that even though the fake chicken was made up of 24% protein, human cells didn't absorb the protein as well as they did with the regular chicken. These findings are significant for those who don't eat meat, because it means that they may need to make more of an effort to get high-quality protein in their diet than those who do eat meat.
Eating an unhealthy diet can increase risk of fatal disease—even if you exercise
It's easy to assume that if you're not eating a healthy diet, you can compensate by getting plenty of exercise. However, this past year, researchers found that eating an unhealthy diet can increase your risk of fatality from cardiovascular disease or cancer, even if you regularly exercise.
The study, which was published in the British Journal of Sports Medicine, concluded that maintaining both a healthy diet and regular exercise were equally important to lowering the risk of fatality. This is significant for people who have assumed they needed to focus on just one aspect of their health.
RELATED: 6 Foods That Will Turn Your Health Around in 2023
Drinking 2–3 cups of coffee a day can help you live longer
The conversation of whether or not coffee is "healthy" is an ongoing one with much debate. Drinking moderate amounts of coffee has been found to help improve cognitive health and even reduce risk of dementia and Alzheimer's, as well as potentially help improve the gut microbiome. But coffee has also been known to disrupt sleep, induce panic attacks, and even lead to heart issues for those with existing blood pressure issues.
Because of the mixed information on coffee and its impact on health, it was rather shocking to learn that drinking two to three cups of coffee daily may actually reduce the risk of cardiovascular disease and increase longevity. The European Journal of Clinical Nutrition published these findings in September of this year, and not only was it shocking to think coffee may actually help you live longer, but also that an amount as high as two or three cups is what can help.
The Mediterranean diet may not actually reduce the risk of dementia
The Mediterranean diet has long been touted as a way to help improve cognitive health and brain functioning because of its high content of healthy fats and high-fiber whole foods, and has also been commonly discussed as a recommendation for reducing the risk of Alzheimer's and dementia.
However, in October of this past year, researchers studied the effects of this diet on adults, and they couldn't find a connection between following a Mediterranean diet and lowering the risk of dementia. These findings are just based off of one study, so it's not enough to completely discredit the possible benefits of the Mediterranean diet. But this conclusion was certainly shocking for those who have had high levels of faith in this eating pattern.
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Thursday, December 29, 2022
6 Best Diets of 2023, Vetted by Dietitians - Good Housekeeping
Natalia LavrenkovaGetty Images
Striving to fit a certain body image is out, achieving total body wellness is in. That mission starts in the kitchen, and it means enjoying meals that keep your heart healthy, steady your mood, nourish your organs, support a strong immune system and give you the energy you need to slay your busy days. If you're looking to adjust your eating habits in the new year, keep this key word in mind: Satisfaction. Eating should be a pleasurable experience, and it’s totally possible to do that in a healthful and nutritious way.
"A healthy eating plan has to be sustainable for you and your lifestyle," says Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., a registered dietitian and deputy director of the Good Housekeeping Institute Nutrition Lab."Most diets don’t work because they focus on restriction. Commit to shifting your mindset to abundance in 2023." Her advice? Instead of cutting out certain foods or entire food groups, which can mean missing out on crucial nutrients your body needs to function, focus on filling mealtimes with nutrient-dense foods that will nourish you now, plus help steer you toward a lifetime of healthy eating habits.
Our list of the best diets of 2023 focuses on heart health, foods to improve your brain function, eating more plants, sustainability and enjoyment. And if you want to shed a few pounds, we have some science-backed suggestions for how to do that in a healthy way, too. But these diets are not trendy quick fixes. Rather, they are designed to be maintainable and — you guessed it — enjoyable.
Our top picks:
Regardless of what diet or eating plan you end up committing to, there are a few general things to keep in mind to support the goal of total body wellness:
- Stay hydrated: “Drinking enough water on a daily basis is the single best thing you can do for your body and health,” Sassos says. Every single cell in your body requires water to function, and proper hydration can also improve sleep quality, cognition and mood. Commit to mostly drinking still or sparkling water, then keep it interesting by infusing your beverages with fresh fruit and herbs for added flavor.
- Think plant-forward: Research shows that eating plenty of fruits and veggies can reduce your risk for several chronic diseases, including cancer, heart disease and diabetes, all while promoting better overall health. “Some nutrients found in fruits and veggies can’t be found anywhere else,” says Sassos. Instead of loading up on heavily processed items that often contain minimal nutrition and excess calories, focus on finding delicious ways to add more produce to your meals. For instance, make and freeze veggie egg wraps instead of buying fast food breakfast sandwiches, or instead of munching on chips for a snack, dunk veggie sticks in hummus or fruit slices in nut butter. You’ll feel more satisfied and satiated, plus boost your nutrient intake all at once.
- Prioritize healthy fats: Your body needs healthy fats to function, because they're a source of essential fatty acids, which the body can’t make itself, and certain vitamins can only be absorbed with the help of fats. The key is to swap saturated fats for unsaturated fats. The former can harm the heart over time, whereas healthy fats of the monounsaturated variety (found in foods like avocado, nuts and olive oil) can help protect your heart by reducing levels of "bad" LDL cholesterol and supporting levels of "good" HDL cholesterol in the blood, says Sassos.
- Choose lean proteins: “Protein is a key part of any diet and is the building block of life,” Sassos says. “It’s important for growth, tissue repair, muscle function and more, and it also helps fight infection, keeps body fluids in balance, assists with blood clotting and even carries fats, vitamins, minerals and oxygen around the body.” Lean protein in the form of fish, poultry, soy-based options like tofu or tempeh and legumes, such as beans and lentils, are all optimal protein sources.
- Go for grains: Whole grains are a key component of any nutritious diet. “Abundant in fiber, they have a range of healthy benefits, from supporting healthy digestion to promoting better glycemic control,” Sassos says. Brown rice, whole oats, farro, teff and quinoa are some great examples of this healthy staple.
- Minimize sodium and added sugars: Your body does need a very small amount of sodium to work properly, but too much can be harmful to your health, particularly if you have or at risk for heart disease. “Still, Americans consume more than 3,400 milligrams of sodium daily on average, which is far more than the recommended 2,300 milligrams limit,” Sassos says. Likewise, too much added sugar can raise your risk for chronic diseases like heart disease, diabetes and some cancers. “The U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services (HHS) recommends limiting added sugar to 10% of your total daily calories," says Sassos. "On a 2,000-calorie daily diet, that's 50 grams per day."
- Get moving: “Although nutrition is a huge part of the health equation, complementing your healthy eating routine with exercise can increase the benefits and elevate the health of your body and mind,” Sassos says. Even a brisk 30-minute walk each day can have a positive impact.
Our list of best diets hits all of those high points, and more. Read on to learn why each of these diets earned a top spot on our list.
Take time to speak with your primary care provider and/or a registered dietitian before making changes to your diet. Pre-existing health conditions may prevent some from following prescribed dietary plans without affecting their health in unexpected ways. Make sure you identify any specific nutritional needs or potential physical side effects before selecting a long-term diet. Also note that weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you to gain a broader perspective with our exploration into the hazards of diet culture.
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7-Day No-Sugar Meal Plan for High Blood Pressure - EatingWell
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Long-anticipated food reform comes to Israel - The Jerusalem Post
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Wednesday, December 28, 2022
How Philippine Gardening Culture Inspired Efforts To Promote Food ... - Honolulu Civil Beat
When Dr. Susan Mercado accompanied her adolescent son from the Philippines to Hawaii in late 2020, she noticed a vacancy for a food systems and resiliency director at the Hawaii Public Health Institute. A former undersecretary of the Philippine health department with decades of experience as a medical doctor and public health expert, she got the job.
This April, under Mercado’s leadership, HIPHI formed the Food Garden Hui. The informal collective, in partnership with the Council For Native Hawaiian Advancement, empowers and enables community-based solutions for increasing access to healthy, sustainable and free food throughout the islands through home and community gardening.
The hui also has support from the Philippine Consulate and the Hawaiian chapter of the Knights of Rizal, a group honoring the principles of Philippine national hero Jose Rizal.
The hui’s quick launch was made possible by the galvanization of initiatives that had been simmering for years and bubbled over when the first wave of the coronavirus pandemic in March 2020 exposed the severity of the islands’ vulnerabilities to food insecurity.
HIPHI and other stakeholders were alarmed at the extent to which older adults comprising about a fifth of the state’s population were already having trouble accessing food because they were housebound, lacked income or had no computer with which to apply for food stamps or other assistance even if they qualified for the benefits.
The classic model of food donation and distribution could feed the hungry during an emergency — at the height of its operations, HIPHI was delivering 1.2 million meals to 8,000 kupuna each week. But this aid was not sustainable, with the University of Hawaii Center on Aging estimating that approximately 16% of those aged 65 and above are affected by food insecurity.
A $40 million U.S. Department of Agriculture grant in 2021 funding a statewide effort spearheaded by UH West Oahu and Kamehameha Schools to make food systems stronger and more equitable further convinced HIPHI that somebody needed to oversee many overlapping projects aimed at providing equitable access to dependable sources of healthy nourishment.
Eating Healthier
In addition to focusing on how to secure longer-term food access, HIPHI began planning how to address the nutritional needs of all demographics in Hawaii, especially those of developing children, Native Hawaiians, Pacific Islanders and people living in poverty.
HIPHI estimates that 40% of people in Hawaii suffer from food-system related diseases such as diabetes and hypertension from eating too much processed food and having too little access to fruits and vegetables as well as sedentary lifestyles.
A pre-pandemic study by the University of Hawaii showed that 30% of hospitalized youth in the islands are obese. The figure is markedly worse now.
Mercado, who previously managed nutrition and urban health equity projects for UNICEF, the World Health Organization, and the Red Cross, arrived with ideas. And studying Hawaii’s particular food security challenges stoked comparative reflections about her home country, where growing produce at home is common.
After witnessing and tackling the extremes of poverty, overpopulation, hunger and malnutrition in the Philippines, Mercado had hope for Hawaii’s situation.
One of the first things she did in her role was to create opportunities for dialogue on food systems and public health. In March, she organized an online “talk story” hosted by the Hawaii Philippines Business And Economic Council between food resiliency workers with diverse affiliations in Hawaii and Dr. Fermin Adriano, then-undersecretary of the Philippine Department of Agriculture.
Officials and community members from the Philippines and Hawaii participated in the meeting, which focused on the need to lessen the state’s vulnerability to swings in food supply and prices amid the pandemic, climate change and the ever-looming possibility of the impacts from war brought to mind by Russia’s invasion of Ukraine.
When Adriano mentioned that the Philippine government was providing seedlings to people with the idea that they would be more likely to start a garden with them, Dexter Kishida, program manager of Honolulu’s food security and resiliency initiatives, saw this as an approach that could work in Hawaii. So did HIPHI.
The Food Garden Hui was launched on April 22, coinciding with Earth Day. Members of the participating groups broke ground for a garden at the Council for Native Hawaiian Advancement headquarters in Kapolei. Honolulu City Councilman Augie Tulba, a Filipino American, captured the event on video to post on social media.
Tulba said his own father grew vegetables like eggplant, moringa and bitter melon leaf at home.
“I want to enable and encourage anyone who can, to grow their own produce, whether in their property or in a community garden,” he said in a statement.
Connecting With The Land
Mercado shares the sentiment.
“Hawaii used to have a food secure, self-sustaining system,” she said. “It’s the most isolated place on Earth, so, there was ancient, Indigenous knowledge about how to survive without destroying the environment. But the generation today, they don’t know this. All they know is they go to Costco and they go to wherever and they buy the food. So when the prices increase, what do you do next? What you do next is you plant what you can eat.”
The Food Garden Hui is one of the latest efforts to help Hawaii grow healthy food locally since the state currently imports over 80% of its food.
The nascent endeavor is exploring opportunities to bring together people who want to take action by putting plants in the ground without waiting for policies or governmental funding to trickle down.
Another initiative sponsored by HIPHI is the Farm To School Hui, not to be confused with the state’s farm-to-school program aiming to make sure that at least 30% of food served in public schools is from local sources by 2030.
That group houses the statewide Hawaii Youth Food Council, which provides mentorship and professional development to students who want to track legislative priorities affecting the state’s food system.
Vinnerie Conner, 16, a new member of the council and a junior at Kea’au High School on Hawaii island, grew up poor with a single mother in the Philippines in Davao City, Mindanao.
Conner, her mother and her grandmother grew spinach, taro, and star fruit to supplement humble meals of rice, soy sauce and fish. In the absence of toys or technology, the little girl reveled in the dirt, getting used to the smells emanating from a nearby durian tree in what is known as the durian capital of the Philippines.
She fondly remembers the sense of achievement and happiness she felt when she was 5 years old and managed to grow tomatoes from seeds planted out of the fruit.
When Conner’s mother met an American man and married him, they moved to a 35th floor apartment in Honolulu with no way to farm. She began trying fast food and processed meals, which she found bland and oversalted compared to the fresh ingredients and flavorful cuisine of the southern Philippines.
In 2016, her stepfather, close to retirement from the Navy, moved the family to Hawaii island, putting Conner back in a rural environment. They lived in a house surrounded by what the family nicknamed the “fairy garden” because of the gnome statues punctuating the ferns, ginger roots, orchids, jasmine flowers, and orange trees. She tried to grow some food but felt off-kilter in the cool, mountainous climate that was so different from that of her old home in Davao City.
She jumped at the chance to join the Hawaii Youth Food Council.
“I wanted to get back on it and feel that things that I used to feel during my childhood,” she said. “I really hope that we would educate people about farming. And what we’ve already been doing is giving back to the land and preserving the land.”
‘Just Stick It In The Soil’
Mercado believes that the enthusiasm of the multigenerational Filipino contingent championing food gardens in Hawaii is because home growing is ingrained into Filipino culture, even in urban environments.
She remembers learning to plant from her grandmother, who told her to “just stick it in the soil” when she was a child. And like many other children then and now, she learned “Bahay Kubo,” a popular folk song whose lyrics cite the range of produce that can grow outside a humble, stilted hut.
David Croxford/Civil Beat/2022
"All the things that you eat, you grow it around your house. And that's a song we learned as children"
— Dr. Susan MercadoBahay Kubo
Dr. Susan Mercado of HIPHI, pictured at a recent plant distribution program at Moanalua High School, explains 'Bahay Kubo,' a popular children's song listing the bounty of a humble home garden.
Listen to AudioThe Food Garden Hui administrators have started small, with a little land, water, the power of volunteers and in-kind donations of seedlings, greens and tools from enthusiastic community members. But the group plans to launch a fundraiser next April.
So far, the hui has planted calamansi trees at the Philippine Consulate and distributed greens donated by growers or raised at community gardens in Kapolei on the first Saturday of every month at Princess Ruth Ke’elikolani Middle School. The giveaways have been so popular that the gardens have been completely emptied of their harvests and are in the process of regenerating crops like water spinach.
The hui also has distributed 1,000 units of seed packs and seedlings toward the goal of fostering 1,000 sustainable food gardens in homes.
Like the Farm to School hui, the food garden partnership is trying to help younger generations reconnect with the land and learn how to live off of it.
This year, the Food Garden Hui handed out 500 seedlings at the Turkey Trot Health Fair at Moanalua High School before Thanksgiving weekend. When organizers ran out of containers for the seedlings, a supporter gave them money to buy more.
Hundreds of students streamed down from the benches to the numerous health-related booths set up around the track and field. Filipino students visiting the hui’s booth mentioned that they had an auntie or grandparent who would appreciate a mung bean or a sweet potato plant.
Meanwhile, the partnership has helped some people without computers to apply for a windfall of home garden funding that already exists, such as the $5,000 USDA Micro-Grant Program For Small-Scale Agriculture.
More than 170 people won grants last year, the first year of fund disbursal. This time, the Hawaii Department of Agriculture administering the awards has received 7,000 applicants for a total of $3 million in available funds.
‘Edible Gardens’
Back in the Philippines, which has 113 million people to Hawaii’s 1.4 million and over 7,000 islands to Hawaii’s eight, Dr. Mario “Doc Mar” Capanzana, who recently retired as director of the government’s Food And Nutrition Research Institute, said a similar “edible gardens” initiative has taking root in his country.
A project his department launched in 2010 called “Oh My Gulay!” or, “Oh, My Vegetable,” tested a government-designed model for a workplace garden in public-private partnership with a seed provider.
Ten years later, the 13-foot by 49-foot garden of herbs, seasonal goodies such as eggplant and squash still exists, along with aquaponic tanks of tilapia.
“It’s not a big garden, but showcasing that it’s possible, even in the heart of the city,” Capanzana said.
What started as an experiment to generate additional income turned into a fallback supply of fresh food and training opportunities when the pandemic disrupted food imports. The setup has been replicated at a few other regional offices.
And, though difficult to enforce or track, a mandate for gardens in public schools has been adopted by the Philippine Department of Education in a national effort to prevent malnutrition.
Doc Mar points to himself as an example of the positive effect of home gardens. After learning how to grow food at work, he began growing lettuce, tomatoes and okra at home.
“It really helps,” he said, adding, “Right now, vegetables are so expensive.”
Hawaii Grown“ is funded in part by grants from the Stupski Foundation, Ulupono Fund at the Hawaii Community Foundation and the Frost Family Foundation.
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Tuesday, December 27, 2022
Tips to Reset After a Food Binge - Health Essentials
How did that family-sized bag of potato chips empty so fast? You ripped it open last night while sitting on the couch watching a movie and now there’s just a smattering of greasy crumbs left inside.
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A large pepperoni pizza seemed to magically disappear during the evening, too. Ditto for the rest of the ice cream in the freezer.
As you survey the kitchen carnage, you suddenly feel terrible — and not just because of a lingering belly ache. The fallout from a food binge can bring out emotions such as guilt, regret and worry.
So, what should you do now to turn things around physically and mentally? Registered dietitian Beth Czerwony, RD, has some suggestions.
What to do (and not do) after a day of binge eating
Let’s get your system reset. Here are five tips to help the process.
1. Be kind to yourself
Don’t judge yourself harshly after a deep dive into the refrigerator or pantry. It happens, says Czerwony. “It’s not uncommon to have a periodic food binge,” she adds. “So, give yourself some grace.”
2. Get moving
Want to move that food out of your system? Then get yourself moving. “It’s like a natural detox,” says Czerwony. “Physical activity increases gut motility to push all of that extra junk — the calories, the fat, and the sugars — out of your system.”
Movement also triggers your brain to release dopamine and serotonin, feel-good chemicals that can boost your mood and help you get back on track mentally.
So, go for a walk or hop onto an exercise bike for a quick spin to get your body in motion and your mind focused. Tackling some chores — such as cutting the lawn or vacuuming — can get the job done, too.
3. Drink water
Want to help your body reboot? Just add water, which can help flush out any excesses from your system.
“Plus, proper hydration is key for your body to operate at an optimal level in so many ways,” explains Czerwony. “It helps your digestive system. It’s good for your blood. It benefits your kidneys, your skin … even your teeth.”
Bottom line: If you’re hydrated, you just feel better.
4. Stay off the scale
Let’s state the obvious: If you go on a food binge, it’s possible that a higher-than-usual number may pop up on the scale if you step on it. Czerwony’s advice? Don’t go looking for information that isn’t helpful.
“When you go back to your normal eating routine, you’ll go back to your usual weight,” she says. “Give your body a few days to reset back.”
And remember, too: Weight isn’t the only or best measure of health. “Feeling strong, sleeping well, having an extra bounce in your step … those are going to be better indicators for you,” Czerwony adds.
5. Don’t purge
Taking forcible action to undo a food binge — whether by vomiting, using laxatives or exercising excessively to suddenly subtract consumed calories — isn’t a healthy solution, emphasizes Czerwony.
“These are eating disorder behaviors and they can cause serious damage to your body,” she warns.
Complications could include:
If you’re binging and purging, talk to a healthcare provider to get assessed.
Long-term solutions to address binge eating
So, now you’ve reset after a food binge. Next, let’s work on figuring out why you went on that eating frenzy and how to prevent repeated episodes.
1. Identify reasons for a food binge
A food binge often is tied to either an emotional or environmental trigger. “There’s usually a reason behind it,” notes Czerwony. “Understanding what that is may help you prevent a future binge.”
Emotional triggers
Stress, trauma or even boredom can send you to the pantry in search of comfort. “A lot of times, we turn to food because it’s soothing,” says Czerwony. “It’s an easy and accessible way to find instant satisfaction.”
The best defense to that? Learn how to separate yourself from food if you get that urge to binge.
“Do something action-oriented, like calling a friend or going for a walk,” she advises. “Take your focus away from the food until the feeling passes.”
Environmental triggers
Just seeing certain foods can make you start nibbling. It might be a bowl of candy sitting on your desk, a plate of cookies at a party or a steaming hot pizza that your hungry teen just had delivered.
To put yourself in a better position to avoid mindless eating in situations, try:
- Keeping healthy snacks such as fruit, nuts or trail mix on hand. (Goodbye, candy bowl!)
- Eating a little before heading to a party so you don’t arrive hungry and camp out at the buffet table.
- Portioning food to avoid overeating. (Instead of eating pretzels out of an open bag, pour out a small bowl to better control how many you crunch on.)
“And if you know that certain foods are always triggers, don’t buy them at the store and bring them to the house,” says Czerwony. “It’s much easier to make healthy choices if you have healthy food available.”
2. Start a food journal
Data doesn’t lie, right? Keeping a journal noting what and when you eat can help you identify what food breaks down your defense mechanisms and what days or times you’re prone to overindulge.
“Track your intake and learn what’s really going on,” says Czerwony. “You can’t address a problem until you identify it.”
3. Build your relationship with food
Let’s start with this idea: Food is a neutral item. “We’re off base a bit when we talk about ‘good food’ and ‘bad food,’” states Czerwony. “We shouldn’t be passing judgment when we eat something.”
Look at your daily diet in totality. Don’t beat yourself up for treating yourself to a donut. Instead, enjoy it and make adjustments elsewhere.
“When food tastes good we eat it,” says Czerwony. “That doesn’t make you bad. It makes you human. So, move on and find a balance in your diet that isn’t swinging to the extremes of binging.”
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