Spice It Up!

Courtesy of Janrito Karamazov on Flickr

There has been a lot of discussion lately about the dangers of too much salt, as NYC prepares to wage this latest battle against restaurants and prepared foods much in the same way as it did against trans fats in recent years. I could write a whole post debating the merits of policies and their ability to affect change in dietary habits. While I do believe that the trans fat ban has done a lot of good for public health, I will always believe that personal knowledge, empowerment, and, ultimately, choice will win the war far more effectively than any singular political battle. So today I hope to offer you some knowledge and empowerment to aid your own choices.

Sodium is absolutely a vital nutrient in a balanced diet. But it is true that many of us are consuming too much, which turns this nutrient into a health problem. While we may not have control over how much sodium is used in restaurants, fast foods, or packaged and processed foods…we do have control over our decisions when we are choosing these foods instead of preparing our own meals at home. I understand the cost, time and convenience factors at hand here, but something I love helping clients realize is that cooking does not have to be more costly or time consuming – and quite often it can be less. But sometimes we don’t cook because we think we can’t, or that what we would make would be too simple or tasteless. What I’ve found is that the simplest of meals can become masterpieces when you find new ways to add more flavor.

Of course the default choice when it comes to adding flavor is…well, salt. So I offer you a new reason to get into your kitchen and take control back where you can. First, if you absolutely must use salt – try switching to sea salt. It is a lot more potent so you’ll need less, and it also contains more important minerals than regular table salt. But how about going beyond the salt shaker and starting to experiment with herbs and spices?

Herbs and spices are not just for show. They are a great way to increase your intake of antioxidants. Different varieties feature different health benefits, including aiding digestion, purifying the blood, improving circulation, promoting stress reduction, reducing inflammation…the list goes on and on. It can be incredibly fun to start exploring these new flavors, which in my own cooking I’ve found are often far more potent than just salt. Here are some ideas to get you started:

Vegetables: Basil, Garlic, Onion, Mint, Turmeric, Oregano, Parsley, Thyme, Lemon
Poultry: Paprika, Rosemary, Garlic, Onion, Curry Powder, Sage, Thyme, Oregano
Beef: Black Pepper, Cayenne Pepper, Cumin, Garlic, Onion, Mustard, Sage, Horseradish
Fish: Garlic, Onion, Lemon, Dill, Rosemary, Tarragon, Thyme, Marjoram
Pork: Cinnamon, Basil, Thyme, Garlic, Onion, Mustard, Cloves
Eggs: Dill, Paprika, Pepper, Tarragon, Thyme
Stews and Soups: Bay leaf, Celery Seed, Marjoram, Oregano, Paprika, Parsley, Saffron

These are just suggestions, not rules. And there are plenty of other herbs and spices out there. Be creative. Don’t fear using the “wrong” combination. The only combination that doesn’t work is the one that isn’t palatable to you, and you then have the freedom to try something else the next time around. Regardless, you will be exploring the chef inside you, uncovering new wonderful flavors in your meals, and taking control over your health in a way that no policy will ever be able to do. And you can pass on the salt.

Is “Pouring on the Pounds” Just Pouring on Resentment?

Have you seen the latest ad from the NYC Health Department as part of their anti-soda and sugary beverages campaign?:

Wow. I mean…wow! I am a huge advocate for eliminating soft drinks and other sugary beverages, but, for me, this misses the mark. Not because I don’t agree with the message. I surely do, and I commend NYC for working to raise awareness around this and many other health issues. But does this particular ad raise awareness? Or does it just raise our disgust and defenses against the government trying to dictate what we choose to put into our bodies? Do ads aimed at reaching people through shock value truly accomplish their goals? Sure this might deter you from drinking the soda in your hand right now, but what about later today? Tomorrow? Next week? Do you truly feel educated as to how to make more informed choices on a daily basis?

If I’ve learned anything about what it takes to make positive change for your health, it’s that what people most need to experience are the benefits of making healthier choices before they will be prepared to relinquish their old habits. Most people know by now that drinking soda isn’t the best choice. They don’t need to be told WHAT not to eat or drink. They need help learning HOW to make a different choice.

And how does this ad address making a different choice? Milk is offered as an alternative. Well…on a caloric level, making this substitution is not going to do much to keep the weight off. Add to that the fact that many people have trouble digesting milk, and that there are just as many health problems linked to over-consumption of dairy as there are to over-consumption of soda and sugary drinks, and what have we really learned? (Aside from more about the influence of the dairy industry…but that’s another blog post for another day…)

We also need to be mindful of the contradictions people find between the message of the ad and their own experience. Many of the You Tube viewers talk about how they drink soda and have no weight problems, or stress that they only drink diet soda and, therefore, this wouldn’t apply to them. Have we helped educate those individuals on how sugar and artificial sweeteners have far more reaching consequences on your health than just your weight? And don’t be deceived –diet soda can contribute to weight gain just as much as regular. This is a great video that speaks more to this side of the story:

I’m not suggesting that NYC stop this ad campaign. If even one person pursues a more in depth conversation with a friend, family member, or health professional it’s completely worth it. But the politics of health is a tricky thing, and my fear is that ads like these may only serve to close the door for many people to an important conversation that they really DO want to have.

How do you feel about this latest ad?

Prescription for Prevention

The debate about Health Care Reform is certainly hot these days. No matter where you fall on the issue, no doubt you are talking about it.

I have been personally struck by one word that seems to be swirling around as a central point to any new Health Care system. Prevention. But what exactly IS prevention?

Webster’s dictionary states that to
prevent is “to meet or satisfy in advance”, “to act ahead”, “to keep from happening or existing, “to hold or keep back: hinder, stop”.

The reform bill includes the expansion of community health centers and the creation of community based programs to deliver “prevention and wellness services.” What exactly will define these services remains to be seen. Often prevention is referred to as tests or screenings for diseases to ensure early detection. Centers funded by the government can certainly provide these, but wellness and true prevention do not come from annual screenings. They are the products of embracing a day to day healthy lifestyle.

In addition to tests and screenings, the government can promote wellness programs, but it can’t force you to participate. It can advocate fresh, whole foods over those produced with pesticides, chemicals, and additives, but it can’t make healthier choices for you in the supermarket. It can urge you to increase your physical activity, but it can’t exercise for you. In fact, haven’t you heard all of this already from non-governmental sources? From your doctor, your parents, your friends?

I do feel it is a positive thing to see the government supporting a discussion of reform that includes more access to and resources for preventive health care. Even with the most comprehensive access and resources, the question for each of us remains… can any BILL keep illness and disease “from happening or existing” as the definition of prevention requires? Will we take advantage of the services it provides? Do we need a government bill to be passed in order to start focusing on our health?

Prevention begins with YOU. No matter what final bill is passed, or if reform is defeated, keep in mind that YOUR actions and choices are your best line of defense against illness and disease. In the end, you are your first Primary Care Doctor.

So what are you waiting for? Write your own prescription for prevention! No government bill required. Health care starts with the value we place on our own lives and the commitment we make to taking personal action towards achieving our goals.

Working as a health counselor, I get to experience this concept first hand. While my program provides access to and resources for change, I can’t change FOR my clients. I can only empower them through knowledge, support, positive reinforcement, and accountability. But none of this will lead to change unless they choose change for themselves.

Health Care reform is the debate. Taking action is your challenge. What do YOU plan to do today to reform your own health care?