Spoonful No.8 ~ The Good, The Bad, and The Deceptive part 2

In part one of this series I talked to you about foods that appear healthy but are in fact sugar and calories in disguise. Now I would like to flip to the other side of the food myth coin. I want to talk to you about foods that appear junky but are in fact pretty healthy! Now before you go stock piling these foods, I would like to remind you of portion control. Just because these tasty treats are healthier than you thought, that doesn't mean you should eat more of them.

• Eggs are thought to be high in cholesterol. They are in fact high in protein and have half the fat of a tablespoon of most salad dressings. It would still be a good idea to keep your yolk consumption to around 4 or 5 a week.


• Jelly (thought is has a lot of sugar) has half the calories of butter or margarine and is fat free. So instead of putting both butter and jelly, try just the latter.


• Pancakes are usually not the unhealthy culprit. It is the toppings we put on them that stick pancakes with a bum wrap. Low fat toppings such as yogurt, brown or powdered sugar, fresh fruit, and jam or jelly are good choices.


• Pizza is actually a fairly balanced meal. Especially when topped with low fat mozzarella cheese, fresh tomato sauce, and vegetables. If pizza is a main staple in your diet, it is best to keep the meat toppings (pepperoni, sausage, and ground beef) to a minimum.


• Red Meat is a good source of iron, protein, zinc, and several B vitamins. As I indicated above, it should be consumed in moderation. It is also important to point out that you should be choosing lean cuts of meat.


• White Bread contains plenty of complex carbohydrates and little fat. White breads today are enriched with iron, folic acid, thiamin, niacin, and riboflavin. With that said, wheat bread (especially with whole grain) has way more nutrition packed into each slice.

For those of you who were expecting me to list items like chocolate cake, nachos, and fruit snacks, I'm sorry, but my conscience wouldn't let me do it.~

Spoonful No.7 ~ The Good, The Bad, The Deceptive! part 1

Eating healthy is not as easy as some people try to make it out to be. If eating healthy was easy peasy, everyone would be doing it! There are many foods that appear to be healthy, when in fact they are just as unhealthy as traditional junk food. What's that you say? You want examples of what I am talking about? Well I am so glad you asked!

• Apple juice is a very sugary culprit. Even with no sugar added, it contains the sugar equivalent of a soft drink with high fructose corn syrup. Fruit juice used to be served in small amounts during breakfast. Now advertisements promote drinking large amounts of fruit juice throughout the day.
• Carob products are really sneaky. All the added butter and/or oils used in carob products can make them just as fattening as the chocolate items they are supposed to replace. The real difference between carob and chocolate is the caffeine and dairy content not found in carob. Also chocolate made from cocoa contains stearic acid, a saturated fat that does not raise cholesterol, meanwhile "chocolate" made from carob contains palm and coconut oils, which are known to raise cholesterol. So if you are looking for a vegan/vegetarian option to chocolate then by all means.
• Iceberg lettuce is lower in vitamins, protein, and fiber than any of its lettuce buddies. There is nothing wrong with eating iceberg lettuce, just don't be fooled into eating it because it is so "healthy". A better alternative would be Romaine lettuce.
• Don't let the muffins fool you either, even the bran ones! Some muffins contain more fat and calories than doughnuts and danishes, skyrocketing from 340-630 calories and 11 to 27 grams of saturated fat each. I don't know about you but I'm saying "Goodbye Starbucks muffin and hello Krispy Kreme doughnut!"

The world is full of cruel and deceptive characters. Foods and food myths are no exception. Now that your eyes have been opened, look out! I will do my best to help shine a spot light on such con artists. If you have any questions about certain foods, leave them in the comments and I will get back to you.~

Spoonful No.6 ~ One Flu, Two Flu, Red Flu, Blue Flu?

No I am not talking about cops calling out sick. If you haven't noticed by now, flu season is upon us. Schools, drug stores, and doctors offices are offering flu shots by the dozens. Some of you have already jumped at the opportunity to protect yourself while the rest of you are questioning whether you really need it. I, knock on wood, have never had the flu virus and have only been vaccinated maybe twice in my life. I don't plan on getting a flu vaccination this year either, but I must warn you this is a risk that I take with my health (because danger is my middle name!).
Did you know an estimated 20-50 million people in the U.S. will contract the flu this year? I'm not telling you these things to scare you into getting a shot or wearing a face mask outside, it's just good to know the facts.
Vaccines help 70-90% of healthy adults fight off the flu virus every year. Vaccines usually fight 3 of the most common varying strains of the flu in circulation. While this is good news for most of the vaccinated population, it does mean that getting vaccinated is not guaranteed protection from the flu. There are 3 types of flu (A,B, and C) and of those types there are different subtypes. If you come across a strain different from those in your vaccination you will more than likely catch the flu. You should still be careful once vaccinated because it can take up to two weeks for your body to build up an immunity.
If you happen to be one of the unlucky few this year, there are a few things you can do to get over it quicker. One thing to do is rest. Resting allows you to reduce the amount of stress placed on your already taxed immune system. Taking the recommended dose of Tylenol or it's equivalent will help to break your fever. Staying hydrated and eating nutritional foods will boost your immune systems ability to ward off the infection. Examples of in season immune boosting veggies are yams, cabbage, and carrots. They are high in vitamin A and antioxidants which are known for their immune boosting qualities.
Remember when I told you that vaccinations are mostly effective in healthy adults? My intended emphasis was on healthy adults. There are many people who fall into the high-risk category. This category includes those who are above the age of 65 and under the age of 5, anyone with chronic hear or lung disease (including asthma), diabetes, cancer, chronic kidney disease, or anemias (spell check is telling me that is not a word... but I like it) like sickle cell. If you or someone you know fall into this category, and feel you are coming down with flu like symptoms, you should contact your doctor immediately. Symptoms of a strain of flu could be mild for an otherwise healthy adult and devastating to someone of high-risk.
I would be remiss without telling you that like most communicable diseases the flu is mainly passed from person to person through close contact. This includes physical contact if we sneeze into our hands or wipe our nose with them and then touch other people. The flu virus is located in our nose and throats so close contact also includes breathing recently expelled air from someone who suffers from the flu whether it was sneezed, coughed, or just exhaled. A simple yet effective method of prevention is to cover your mouth, wash you hands, and suggest others around you to do the same.
In conclusion, if you find yourself coming down with flu like symptoms, go see you doctor, feel better, and stay away from me until you do!~

Spoonful No.5 ~ No Pain No Gain

Whoever coined this phrase was right... and wrong! If you are working out and feel any pain beyond the normal burn one feels when they are pushing themselves, stop what your doing! That pain could be a sign that you are doing something wrong or doing too much, but that is another topic for another day. Right now I want to talk to you about what happens once you are already in pain, not necessarily from working out.

Lets just say that you fall and sprain your wrist while trying to save a litter of puppies from being run over by a drunk driver (I know... you are so brave!). Your mother, who arrived in a puff of smoke (as all mothers do when their children are hurt), tells you that you need to go to the hospital, but in the meantime you need to take something for the pain and swelling immediately. Does mother know best?...

No she does not! When the body incurs an injury such as this one, it goes through a healing process. One that I will simplify (I mean really simplify!) and briefly explain to you now.

The first phase your newly sprained wrist goes through is the acute phase, when the redness and swelling start. This occurs because nutrient rich blood and leukocytes (pronounced luke-o-sites, the body's clean up crew) flood the injured area. Depending on the severity of the sprain, there may be very little, if any, bleeding (don't worry, you messed yours up really bad). Within 5-10 minutes of your heroic mishap, blood vessels in your wrist are constricted to help control bleeding. A blood clot also begins to form in order to contain the controlled bleeding.

Once the area is cleaned of cellular debris, leukocytes, and the blood clot, you move onto the repair phase. It is important for the above steps to take place for your wrist to heal nicely. If taken too soon NSAIDs (non-steroidal anti-inflammatory drugs i.e. ibuprofen, aspirin, etc.) can break this cycle. That is not to say that NSAIDs will stop the healing process if taken too soon, it will just slow it down.

So if you plan to take medication, wait about half an hour for the body's cellular and vascular response to occur. This time also allows for your heart rate, blood pressure, and other vitals to return to normal levels. NSAIDs should not be taken as a prevention tool (i.e. you had a hard workout and you know you will be soar in the morning so....) and contrary to some people's belief, they do not speed up the healing process.

P.S. Even with all this new and fascinating knowledge bouncing between your ears, you should still consult a medical practitioner for a professional assessment of your injuries.~

It's all about YOU!

As fun as it is telling you about the different things that I think about, it is more fun answering your questions and concerns! Send me your questions. From why your nose runs more when you cry to why you need to eat carbs to why exercise can sometimes be the best medicine. I will do my best to find the answers and will post them as spoonfuls!

Spoonful No.4 ~ Obesity Awareness

It is time to talk about obesity, but not in the way you might think. I want to talk specifics, specifically childhood obesity. Did you know that as of March 2010, September is deemed National Childhood Obesity Awareness Month? This month long awareness campaign was not brought on because of the chubby kids running around the playground who still have their "baby fat". We are talking full on medical obesity.

As adult obesity continues to rise, there should be no surprise that childhood obesity is also on the rise. Healthy children don't magically become obese once they become adults. This is not to say that skinny children are the picture of health or that healthy children will not become obese as adults. Some people will blame this unfortunate trend on the prevalence of fast food chains and the quality of food served in schools. Others blame economic status, healthier food options cost more. Not to mention all the fascinating and entertaining technology that keeps kids indoors.

Most kids today would rather stay inside than play outside. Video games replace playgrounds, the internet replaces games of tag and hide-n-seek. Children used to be known for their endless supply of youthful energy. Now they are just as sedentary, if not more, than there adult predecessors. So how do we fix this problem?

It is easy to say "don't let children eat so much fast food", "make school lunches healthier", or "enroll kids in organized sports". The blank stares and confused looks show up when trying to come up with ideas of how to battle the convenience of fast, cheap, and tasty food. Many parents have such busy schedules and little time to cook. Where do school boards find the funds for healthier menu items when budget cuts are slashing fine arts programs, physical education, and even teachers?! Some children just aren't interested in sports activities, so how do parents engage them in physical activities?

While I have no specific answers to the health problems of today's youth, I do understand the need for an solution. The next generation is the first to have a predicted shorter life span than their parents. More and more teenagers are being treated for conditions that are normally found in people 3 and 4 times their age, such as cardiovascular disease, type II diabetes, and high risk of stroke. This awareness campaign is nothing to take lightly.

So if you have children, little brothers and sisters, or cousins, please pay attention to what they are eating and keep them active. Losing excess weight and keeping it off is not just for vanity purposes (which is an entire other topic of its own). It is and should be about leading a healthy, disease and pain free life. It is time we brighten the dim future we have so far provided the children of today.~

Spoonful No.3 ~ The World on Your Shoulders

Life can be stressful. Some days it can feel like the weight of the world is on your shoulders, and whether or not you realize it, you are holding your shoulders as if that really are trying to hold up this weight. Even as you read this post, your shoulders are probably a little closer to your ears than they should be. You might not even feel stressed at the moment, but have already created a postural habit of keeping your shoulders elevated.

One thing you can do to relieve the tension in your shoulders and from around you neck is to shrug your shoulders up and then pull them down. I know this sounds simple, but it works if done correctly. Don't just shrug your shoulders up and then let them drop. They might just go back where they were before or a little higher, especially if you are really stressed. Once your shoulders are up, actively pull them down as far as you can.

Immediately a few things are going to happen. One, you are going to find that your shoulders actually sit a lot lower than you thought. Two, a lot of the tension you felt is now relieved. Three, you will thank me. Okay... three is optional.

Doing this little exercise once or multiple times a day (depending on how much you need it) will not get rid of your stress, but it will relieve some of the physical discomfort that comes along with it.~

Spoonful No.2 ~ If Pigs Could Fly...

I am, at this very moment, watching Man v. Food on the travel channel. It is a guilty pleasure of mine that leaves my feeling very hungry after watching it. Before this I was watching America's Top 10 Pig Outs, a show that highlighted the largest servings of food across the country. As much as I enjoy watching these types of shows, the feeling of hunger that I feel is equally accompanied by feelings of disgust and disturbedness (I know that's not a real word... let's pretend).

As delicious as most of the dishes look, seeing the massive portions leaves no mystery as to why the citizens of the United States are among the largest and unhealthiest in the world. Eating burgers, omelets, and pancakes larger and heavier than your first born should not be a part of your normal daily diet. Now that I mention it, it shouldn't be a part of your normal weekly or monthly diets either.

Could you imagine eating 5lbs of beef, 20 slices of cheese, 20 slices of bacon, and 5lbs of fries in one sitting?! This hefty meal has enough calories to satiate an average sized, somewhat active male/female for about 5/7.5 days. I said days people! There are 10.5/13.5 times the daily recommended grams of fat, 5.5/7 times the daily recommended protein, and 2.5/3.5 times the daily recommended grams of carbohydrates to sustain a somewhat active male/female.

I know this is an extreme example. While there aren't very many people that can put away that amount of food in one meal, all too often too many people are eating this amount of food in a day. We live in the land of wanting to get the biggest bang for your buck and cleaning your plate, the land of "if I'm not completely full then I haven't eaten enough."

And now for my humble and simple advice...

It is not always easy to eat three nutritious square meals a day with snacks in between, especially with the busy schedules we hold. The convenience of fast food tempts us at every turn. When we eat, our ultimate goal is to rid ourselves of hunger. We tend to associate the severity of our hunger pangs with the amount of food we need, but this is not the case. It doesn't matter how hungry you think you are, it won't take much to make your stomach happy. The higher the nutritional value of a food, the less of it you need to eat in order to feel satiated. Notice how I said satiated and not full. By the time your brain tells you that you are full, you have already eaten too much at one time.

Even if you find yourself eating a meal that is less than healthy (as I have often been found guilty of), don't let your eyes become bigger than your stomach. When it comes to managing our daily diets, portion size is one of the easiest things we can control.~

Spoonful No.1 ~ Grand Opening!

Welcome to Spoonful of Sugar, a blog about nutrition, exercise, and overall health. I have an Bachelor's degree in Biology, am currently seeking a Master's degree in Exercise Physiology, and am applying to medical school. Everyday I am asked questions about this and that concerning people's overall health and fitness and everyday I answer those questions as fast as I learn the answers. I decided to start this site because I find all things health related interesting and I know there are more people out there like you who share my interest. I hope my chosen topics will provide you with fun, new, and above all interesting information. Who knows, it might even help you out a little!

I haven't completely decided how often I will be posting to the blog. I'm shooting for at least twice a week, with some bonus posts when something really share-worthy pops up. So now I raise my coffee mug in this virtual toast. Here's to your health!