The Perfect Diet: Water

I am on the quest for the "perfect diet" -- a way of eating for life that is healthy & nutritious, delicious, sustainable (for human behavior and the planet) and budget-friendly. Given all the debate about nutrition and food - which way of eating is best, what is good vs what is bad, lowfat vs lowcarb debate, blah blah blah-- I'm not sure I will succeed. For example, I firmly believe, unless someone can show me good evidence to the contrary, that, you can get all your nutrients without eating meat. I believe that the human body was bred to eat meat. Therefore, if I include meat in the "perfect diet", I won't win everyone over.  Then there's the whole carbohydrate war. I will go in to this on a later post, but from my understanding, carbohydrates are not necessary. You can eat all the nutrients and calories you need without eating starchy carbs -- but there seems to be debate with that too.

But I will still try. If you remember, I am not a nutritionist or doctor, just a mom, writer, and someone who believes in researching everything and making a decision as opposed to believing what you've been told. I never grew out of the "why" stage! But, I think that's a good thing. All the information I am getting YOU can get -- you don't need a degree to learn it. So read what I write, look at my varied sources, and decide for yourself. The point is, I guess, don't just believe the status-quo because someone has some sort of fancy degree. What they learn could be wrong....remember, science not only changes all the time, but it is political too, much to our chagrin.

I realize, too, that there is no "perfect diet". Especially since we are all different in a variety of ways --- we've got allergies, intolerances, cultural differences, etc. But we all have one thing: a human body. And there are some basic facts that haven't changed regardless of where your come from, your particular genetic code, or health problem. So that's the perspective I'm coming from, and those who have particular issues can tweak from there. So, let's get started on this impossible task, shall we?

The Perfect Diet
I am going to begin with our most basic need:

WATER

Water is a substance composed of two hydrogen molecules and one oxygen molecule. Chemically, it is known as H2O. Our bodies are made up primarily of water - at least 60%, although that number varies with age (babies are made up of more water than adults), gender, and body type (hey, did you know fat contains less water than muscule? I thought it was just the opposite!).

Water doesn't contain any "nutrients" per se, but without it, we would die. We can't live more than 3-5 days (depending on the circumstances) without water, but we could live 3 weeks without food! Water also provides many operating functions for the body. See  How Water Works from howstuffworks.com. I figured this was a pretty good source with some basic facts.

But how much water should we drink? Ah, that's a good question and it varies depending on where you look. Well, that depends on who you ask. Wikipedia notes that that amount is very much in debate. What is clear, is that the old "8-8oz glasses of water" is not based upon any scientific evidence. I thought, though, that looking at the U.S. armed forces websites might be excellent indicators of how much water we would need --- the U.S.A wants our soldiers to be healthy, right? I found some guidelines at the army website:

They calculate how much water one needs based upon weight and activity. Their guideline is 50-75% of your body weight in ounces as your daily requirement: 50% if you are sedentary, 75% if you are active. Then add 16oz if you are in a dry climate and another 16oz if you add strenuous exercise.

On the lowcarb retreat, the author lists some research that starts with 64oz and adds to that per day depending on your body weight, with the theory that larger people metabolize more therefore need more water.

So, what types of water do you count? I mean, some people say that drinking any liquid plus accounting for the foods you eat counts as "water". Others say that it only counts to drink pure, fresh water with no additives (like adding Crystal Light).

Eh. I'm not even going to get into that debate. However, I will say that it is almost impossible to "overdose" on water (for the average person).

What's the truth? I dunno. But what I do know is this:

1. Water is essential.
2. Drink a lot of pure water -- get in at minimum, 50% of your body weight, more if possible.
3. Make that water as clean as possible. I use water filters at home.
4. If your urine is clear, you are probably drinking enough water.
5. If you are thirsty, then you are dehydrated.

I almost NEVER follow those recommendations. *sigh* I'm one of those that HATE water.

But I'm going to try. I try to drink a cup (8oz) of water immediately upon getting up(ok.That's not entirely true. First, I pee, then I weigh myself :), then I drink water), two glasses before each meal (the major three: breakfast, lunch, dinner), and a glass when I get home (but not right before bed). That brings me to 8, easily. That is 64oz, and less than 1/2 my body weight (I work in an office, I consider myself sedentary). And on weekends, it's major WATER FAIL.

Nobody's perfect. LOL But, as a start, I'm going to commit to drinking enough pure water every day for the rest of my life as the beginning of the PERFECT DIET.

To sum up the Perfect Diet so far:
Pure Water - @ least 50% of your body weight. Every day.

I don't know of any medical, wholistic, scientific, personal trainer, dietary guru, nutritionist, lowcarber, vegetarian, lowfater, or, well...anyone who would argue with that. Do you? Let me know!

Dr. Phil & Childhood Obesity -- did I hear "lowcarb" in there!?!!?!

Dr. Phil had an episode yesterday on childhood obesity. He mentions 3 ways to make your child obese, but what I found most interesting in the episode is that he had doctors that mentioned that some of the children featured on the show couldn't metabolize carbohydrates normally, so any starchy carb would make them fat. Even an occasional treat (ok, under normal circumstances) is devestating to the obese child. One doctor, Dr. Goglia, mentions that one child is "fat and protein efficient" like her father and that carbohydrates, to them, "are like a gut bomb."

That was refreshing to hear! Could it be that the lowcarb proponents are finally getting some much deserved validation?

The doctors don't specifically say the words "lowcarb" but, in essence, what they are describing is to put the children on a lowcarb regimen.

Notice I say "regimen" and not "diet" -- because, as the doctors mention, you shouldn't put children on a diet. They are growing and need all the nutrients they can get, so restricting calories, especially the way many adults do it, isn't the best thing for children. However, making sure that the foods they do eat are normal-sized portions (and, admittedly, a lot of us, including myself, need to learn what that is these days!) and healthy -- and lowcarb -- will help tremendously. Add activity and you will have a child who's appetite will stabilize to normal levels, his/her nutrition is on par, and will either lose weight or "grow into" their current weight so that they will be a healthy size. That's good news!

My family has always dealt with weight problems. I have never been a "normal" weight, even as a child, although I wouldn't characterize myself as "obese". Other members of my family have had to deal with obesity, however.

I don't want that for my daughter. I make sure that most of the foods she eats are vegetables and meats. I do give her sweet potatoes and some fruit on occasion. She is just beginning her journey of eating real foods, so I will add foods as I go along -- mostly meats and a variety of veggies as the main portions of her diet. No, I am not putting my 9 month daughter on a weight reducing diet! But I do want to make sure she grows up with good habits and sees treats as what they are --- treats.

Of course children learn what they observe so as I change my dietary habits, I am working on changing the rest of my household as well. Christa will learn that we can have cookies in the house, for example, but NOBODY eats a whole package in a day or one sitting! (ok, some of us have to work on that habit.... LOL) My point is that I want to start my daughter off right, but I know in order to do so, our family has to change as well.

Have you thought about how your eating habits are effecting your kids?

Why Part 2

This is my daughter, Christa. She is 9 months old and I feed her real pureed foods.

She eats organic oatmeal for breakfast. For lunch and dinner she eats any of the following pureed foods: kidney beans, chicken, pork, ham, spinach, green beans, sweet peas, and sweet potatoes.

Every other week or so I try to introduce her to a new food. Carrots did not go over very well. :)

In every case, I try to choose, when available, organic, free-range, antibotic free, hormone free, grass-fed foods. Since this stuff can be mighty expensive, for the moment, my family (my husband and my adult stepdaughter) eats the hormoned, pesticided, and generally available crap. I do intend on switching the rest of the family to eat like my baby girl, but I admit it will take some doing. But I am committed.

In the meantime, it's more important that I make sure Christa starts eating right from the start. My husband and I both feel we will sacrifice what we can to make sure she grows up healthy, happy, well-adjusted, and most importantly, loved. And part of that is the food!

Cochineal Extract (Carmine) vs FD&C #40

I'd like to introduce you to the cochineal bug. They originate from South America and Mexico. You may not know that you've already been acquainted with the females. Her known aliases are cochineal (pronounced coach-in-EEL) extract, carmine, E120, carminic acid, crimson lake, natural red 40, and C.I. 75470. Chances are, you have eaten this bug.

If you'd like to see a picture, I found some great ones. Take a look: http://nathistoc.bio.uci.edu/hemipt/Dactylopius.htm

The female bugs are killed, ground, and used for pigmentation in food, clothing and cosmetics. Various shades of red are derived from this bug: pinks, reds, and oranges. Believe it or not, this has been done for thousands of years all over the world.

Here, in America, this kind of dye is considered a natural additive and is included in products such as Tropicana Orange Strawberry Banana Juice.

Because of consumer complaints - from those individuals that have an allergy to cochineal extract as well as vegetarian and kosher groups, the FDA now requires all manufacturers to list cochineal extract or carmine in the list of ingredients. This law becomes effective January 5, 2011. The "guidance", a FDA document that describes how to do this, can be found here: http://www.fda.gov/ForIndustry/ColorAdditives/GuidanceComplianceRegulatoryInformation/ucm153038.htm

At first, I have to admit I was horrified. Bugs! Really! But then, I thought about it a bit more as I researched. Americans, as a culture, do not eat bugs, but that is not the same all over the world. Bugs, in fact, are a great source of protein! So I think Americans (myself included) tend to be horrified at the thought of "eating a bug", when, if you think about it, we also eat: chicken & fish embryos (eggs & caviar), chitterlings (intestines, aka "chitlins"), pate (liver), and escargo (snails).

Some companies have reacted to the backlash by replacing cochineal extract with artificial colors such as FD&C Red No. 40, which is derived from petroleum.  Dannon did this with their strawberry yogurt.

Yum, what a choice: bugs or petroleum.

I believe that it is always better to go natural -- but I also have to question: why bother adding color to foods? Why can't we just get used to their natural color? I realize there is a lot of marketing and science to answer these questions, and food companies want to sell as much product as they can.

But really, I don't NEED my food to be red or pink.

Verdict: If I had to choose, I'd choose the bug. But in a perfect world, I wouldn't have to choose at all.

As much as I can help it, no bugs or petroleum for Christa.

Food Fraud

Just when I thought my my problems would be figuring out what is safe and healthy to eat, I find this: http://www.msnbc.msn.com/id/36093999/ns/business-washington_post//

Scary.

To sum up, the article says that various foods have been intentionally mislabeled or represented as something else. Farmed fish represented as wild, caviar that was not, sheep's milk cheese that was really made from cow's milk, and moldy tomato paste that was marketed as a higher-grade product to companies like Heinz and Kraft are the most notable examples.

The FDA apparently has a lot of issues on their hands, and this kind of fraud is low on the list.

On the good side (wait....there's a good side?) individual consumers aren't the only ones who are scammed -- big industry is too. So that means that the food industry and multi-million dollar corporations are part of the effort to get the FDA to do something about this.

I tried to think of ways that as consumers, we could possibly avoid this happening to us, but I couldn't think of any. If big corporations like Heinz are being scammed, then how are we to know? Wouldn't it be great if there were individual do-it-yourself DNA kits that you can test foods on the spot with?

The only thing I can think of to help protect ourselves is:

1. Be aware.
2. Buy expensive items from sources you trust. That can't prevent fraud completely, but it does help.
3. Where possible, when buying natural, organic foods, buy from local farmers with good reputations. So if you are in the market for sheep's milk or grass-fed beef, for example, you have a pretty good chance of getting what you buy.
4. Try and buy from the "lowest common denominator" and make processed foods yourself. For example, ketchup is pretty easy to make, and, although it may take more time out of your day, you know you are using real tomatoes instead of moldy tomato paste.

Easier said than done? Of course! I don't do all of these things myself -- but I'm working towards it. But, like anything that's worth it, it's always easier said than done. *sigh* That's life, I guess.

Why

I am greatly disturbed. Almost disturbed enough to never eat again! Now, I know that's impossible, but the way I feel right now is that the only thing stopping me from never eating again is death.

From the water we drink to the food we eat --- and all the conflicting data out there --- how do we know what's good for us? What's safe to eat? What do I feed my infant daughter!!

Since it is in my best interests to eat, eat I shall, but the fear remains.

I hope, through this blog, to sort through all the information out there and to get the facts -- real facts, not opinions, mind you -- and try and figure out how to feed my family. Hey, maybe I can help you, my internet reader friend, out there too.

What makes me an expert? Absolutely nothing.

I have a bachelors degree in marketing, I work as an I.T. project manager. I am an author of a published eBook. I love to write, and I am relentless in my research when a topic is important to me.

So, I'm like most Americans. No special degrees, no scientific background, just a regular person trying to sift through the data. But I don't have something that gives me the advantage.

I have NO hidden agenda.

I don't believe anyone with a religious fervor. I am not paid by any food manufacturer - or anyone except my job and eBook sales (which has nothing to do with diet or food, btw). I'm not afraid of being sued.

I simply want to know what it is I'm putting in my mouth and the mouths of my family. I want to be healthy while doing it.

Now I will tell you that I eat lowcarb, and have been on and off for the past, oh, about 13 years. I have had a lot of success with it, and through my own research, I tend to believe that is a healthy diet for myself and my family. You may see me write about various lowcarb topics (it is quite the debate!) and I will have links to lowcarb sites that I frequently read.

However, I do NOT believe in a "one size fits all" mentality about diet. I do on occasion eat sugar and some starchy carbs. I am an admitted chocoholic, and I am sure to write about my own personal diet failures. LOL

Anyway, as I learn about this whole "food thing", I'll let ya'll know what I've learned. I welcome comments, I welcome the debate. And I welcome INFORMATION, so you have it, let me know!

My goal is to go on a journey in search of the truth - whatever that is. And I hope you'll come along with me.