bite my words

Dispelling nutrition myths, ranting, and occasionally, raving

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The spice for life


A recent study was being touted in the media for the benefits of eating spicy foods. The study looked at the diets of 512, 891 people (yes, that’s a huge sample size) in several areas of China. Participants were asked how often they ate hot spicy foods; never or almost never, only occasionally, 1 or 2 days a week, 3 to 5 days a week, or 6 or 7 days a week. Spicy foods were defined as; fresh chilli pepper, dried chilli pepper, chilli sauce, chilli oil, and other or don’t know. They found that those who consumed spicy foods most frequently were 14% less likely to die in the next five years than those who never or almost never consumed spicy foods.

Now, I love spicy foods, but I don’t eat them to live longer and this study isn’t really convincing me that any of us should be. One big precaution is the fact that the research was only looking at people in China. The effects may not apply to people of other ethnicities. Also, “spicy” is subjective. Something that I find only slightly spicy might be unbearably spicy to another person, and vice versa. There’s a huge risk of confounding variables when looking at things like this. It’s hard to say for certain whether any reduced risk of mortality can be attributed to the spice. In addition, the study looked at a huge range of ages (30-79) and many causes of mortality making it extremely difficult to ascertain whether or not spicy foods could be held accountable for keeping people alive. In fact, we don’t know if these people actually lived for longer, just that they were less likely to die during the course of the study.

Go ahead, go for the jalapenos if you like them, but don’t suffer through fiery meals 6-7 days a week in an effort to live a little longer.


Gwyneth Paltrow and the Seven Limes


Photo (7) Seven limes by Wikioticslan on Flickr. Used under a Creative Commons Licence.

A few weeks ago everyone was mocking Gwyneth Paltrow’s food choices for a week-long food stamp challenge. Admittedly, they were a little ridiculous. I mean, it was nice to see that she chose things like dried beans, frozen peas, eggs, and some fresh vegetables. However, along with everyone else, I thought “seven limes??!“. Unless she got an amazing deal on those limes they seem like a nutritionally foolish expense. I saw some people posting their superior $29 selections. When Gwyneth failed to last more than four days on the challenge it seemed like everyone was more than a little gleeful. I saw others bragging about their success.

As much as we all like to take pleasure in Gwyn’s failures, I think that we may have lost the point. The point of this food stamp challenge is to show people how difficult it is to survive on such a limited food budget. To that end, it’s a good thing that Gwyneth failed. If she had happily lived on that little food budget then that would mean that all people living on food stamps should be able to contentedly survive on $29 of food a week.

Regardless of the choices that Gwyneth made, there’s little room for pleasure or flavour in such a meagre food budget. Note that there was no money for cooking oil, condiments, spices, or staples like flour and sugar. No coffee, tea, no chocolate! It’s nigh on impossible for someone to feed a family a basic nutritious diet when they are forced to rely on food stamps. More important here than Gwyneth’s failure to do so is the failure of the government to provide its citizens with the means to afford healthy, palatable food.

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Follow Friday: @healthiqapp


You guys, I am so addicted to this Health I.Q. app. Forget trivia crack. This is where it’s at. Just a bunch of nutrition and health-related quizzes. You earn points and see how you scored in comparison to everyone else. You can even redeem your points for healthish awards (I’ve got my eye on a three-month subscription to Nature Box). Questions are all vetted by healthcare professionals so they’re generally pretty good. If you do take exception to any of them you can dispute it after you answer. There are also discussion boards (which are not moderated by the healthcare professionals so don’t trust everything you read on them) where you can see tips from others and add your own on various topics. It’s a pretty fun way to test your knowledge and pick-up some new information while you’re at it.


When is a strawberry not a strawberry?: The marketing of food to children

Photo credit: Dr Dan Flanders. Thanks for the blogspiration!

Photo credit: Dr Dan Flanders. Thanks for the blogspiration!

One of my twitter friends recently posted the photo shown above and asked his followers to discuss the marketing of healthy foods; i.e. fruits and vegetables to children. My immediate reaction was to say that this was at least a better practice than the ubiquitous marketing of “junk” food to children. At least these popular characters are promoting something that parents and healthcare professionals are always trying to get kids to eat more of. Maybe if mum can’t get her child to eat a carrot Bugs Bunny can (I don’t know if kids even know who Bugs Bunny is these days but you know what I mean). Then I thought about it a little bit more.

Do strawberries really need TV characters to get kids to eat them? Strawberries are fairly popular amongst all ages, no? What about the leafy greens, the root vegetables, the mushrooms? Who benefits from this type of marketing? Not the children who aren’t gaining exposure to new foods. Not the parents who now have to deal with their children demanding expensive out-of-season fruit. Not the farmer who makes very little of the actual retail price of her/his product. Some marketing company I suppose.

What about all the other strawberries? Even if you argue that this type of marketing is getting kids to consume more fruit the fact is, it’s only getting children to consume more of one specific brand of one specific variety of fruit. What impact might this have on local farmers who don’t have kid-friendly characters on their packaging? This type of marketing does nothing to support local in-season fruit and vegetable consumption.

Besides the strawberries and the farmers does this type of marketing harm children? Possibly. As many argued after the Eat Right! debacle of putting the Academy of Dietetics logo on processed cheese slices, dietitians shouldn’t be lending their name to any food. Healthy eating isn’t about any one particular food, it’s about the broader diet. Putting a dietetic organization’s logo on a food product is not only a vote for that single food, it’s a vote against all of the other foods that don’t feature the logo. In a similar vein, marketing of specific foods to children promotes those foods and those foods alone. It makes food more about sales and marketing than it does about health and enjoyment. We don’t need to bombard children with more messages to consume (both in a figurative and in a literal sense) than we already do. Let’s make food more about food and less about profit.


The truth about weight loss


I so often hear people complaining about how they’ve fallen off track with healthy eating, exercise, and need to lose weight. It’s so hard to sit silently by, but in my experience, most people don’t want to hear the truth. Fortunately, I have this lovely blog where I can write the truth and if you want to read it that makes me very happy, but I’m not interjecting my educated opinion into your pity party.

You say, “I need to get my ass back to the gym”. I hear, “If I just workout harder/longer/more often I’ll lose a bunch of weight and wow everyone at the beach this summer.” The truth: the vast majority of weight loss occurs in the kitchen. Most of us eat more calories than we burn in compensation for workouts, negating efforts exercise might impart on body weight. I don’t want to discourage anyone from exercising. If you know me, you know that I love to workout and that running is my drug of choice. There are plenty of good reasons to workout for physical and mental health. However, it’s unlikely that you’re going to lose much weight in the gym.

You say, “I need to start eating clean again”. I hear, “Im going to start an unpleasant diet that I won’t be able to stick to for the rest of my life”. The truth: Weight management is more about the maintenance than the loss. If you’re following a diet that you loathe and are forbidding yourself from having foods that you love, you’re not going to be able to stick with it for the rest of your life. If you can’t find a healthy diet that you can enjoy for life then you’re not going to maintain weight loss for life. Healthy eating can be delicious. Clean eating is bullshit. I don’t know anyone who enjoys eating boiled boneless skinless chicken breasts and steamed broccoli for every meal. You need to have variety. You need to cook the vast majority of meals yourself. And you need to find a way to include treats that doesn’t mean you’ve derailed your entire diet. As I’ve said before, if you want to see sustainable weight loss you need to make sustainable changes. There is no one-size-fits-all method of weight loss. You need to figure out the method that works best for you and ignore the nay sayers.

You say, “I failed”. I hear, “I am weak. If I was just more disciplined I could be thinner”. The truth: It’s not your fault. Our society is set-up in such a manner that it’s far far more difficult to be thin than it is to be over weight. We value putting in long hours at work, rather than spending time cooking with your family. It’s a point of pride to scarf something down at your desk rather than taking a lunch break. There is a proliferation of nutritionally questionable grab-and-go foods available, while most healthy choices necessitate time and planning. It’s not all down to you and you don’t have to go it alone. Most people benefit from having support and accountability when they’re trying to lose weight. You might want to go to a registered dietitian, join a weight management group like Weight Watchers or TOPS, or team up with a friend or your significant other.

You say, “I need to lose X number of pounds”. I hear, “I’ll do whatever I have to, to attain an arbitrary number on a scale”. The truth: The numbers on the scale don’t matter. It’s about how you feel inside your own skin. Not everyone can have the physique of a supermodel. We come in all different shapes and sizes and even those at the same weight may have very different body shapes. You may be able to torture yourself down to the same weight you were at twenty but if you’re miserable, then what’s the point? Stop judging yourself against others. Stop focussing on the scale. Health and weight are not the same thing.