What is Processed?

For my last Shabbott’s Habit , I’m trying to decrease my consumption of processed foods…

Whoa.  Back up.  I’m on my last Shabbott’s Habit!  That’s hard to believe.  When I first started this blog, the thought of working on 13 healthy habits seemed overwhelming.

Anyway, now that I’m on my last Shabbott’s Habit, I thought it would be beneficial to review what “processed foods” are.

A quick Wiki search shows that;

• “Food processing is the set of methods and techniques used to transform raw ingredients into food or to transform food into other forms for consumption by humans or animals either in the home or by the food processing industry. Food processing typically takes clean, harvested crops or butchered animal products and uses these to produce attractive, marketable and often long shelf-life food products. Similar processes are used to produce animal feed.”

By this definition, there are a lot of foods that would be considered processed, including ground meats, yogurts and even oatmeal (the oats are flattened, and therefore, are “processed”).

As a result, I plan to focus on eliminating convenience foods from my diet.  These are the marketable, long shelf-life foods that are discussed, above, and include things like:

• Packed chips, crackers and cookies
• Processed sauces and cheeses (like Cheese Whiz and Kraft products)
• Pre-made, packaged meals
• Canned meat and fish products
• Canned vegetables and fruits
• Sodas, juices, sweetened teas, powdered drinks and coffee creamers
• Powdered or dehydrated foods (like potatoes, stuffing, sauces)
• …etc.

And why focus on removing convenience foods from my diet?

If that last sentence, above [Similar processes are used to produce animal feed], isn’t enough to convince you that processed foods are bad, then maybe the following will:

• Convenience foods are often loaded with trans or “hydrogenated” fats.  Trans fats are artificially altered fats that are considered dangerous by many health professionals.   Some health professionals even go as far as to equate trans fats to plastic.
• Convenience foods often contain high fructose corn syrup.  Yes, corn syrup is a form of sugar (you’ve seen the latest commercials).  But we have to keep in mind that corn syrup has been processed differently than normal table sugar. Therefore, the jury is still out on on how our bodies react to high fructose corn syrup.
• Some convenience foods contain MSG (monosodium glutamate).  This substance is often added to food to increase flavor, but it has also been linked to headaches and weight gain, and problems with insulin secretion.
• Convenience foods contain artificial food dyes and preservatives (there’s a reason that they can sit on the shelf so long).  Some dyes and preservatives have been shown to contain to cancer-causing agents and others are said to elicit allergic reactions and may be linked to hyperactivity, especially in children.

So, rather than consuming convenience foods, I plan on loading my diet with whole grain and natural foods:

• Fruits and vegetables
• Fresh meat, poultry and fish (some frozen seafood products)
• Whole grains (brown rice, oatmeal, quinoa, whole grain bread and wraps)
• Fresh dairy (milk, yogurt, high quality cheese)
• Natural product (nut butters, granola, honey, maple syrup)
• Homemade goodies (cookies, crackers, quickbreads, pancakes, etc)

I also have to make a few exceptions to the “convenience food” elimination.  In the perfect world I would love to have a garden where I could can my own vegetables or beans, or a chef’s kitchen for baking breads and making cheeses and yogurts.  The reality of it is, I live in NYC and I have a full time job.  Therefore, I’ll take some help in a few areas, although I’ve found that these products are less ‘harmful’ than those that I’ve chosen to eliminate.

• Breads and wraps – I simply do not have time to bake my own all the time.  Therefore, I’ll focus on whole grain products and will watch out for ingredients like corn syrup.
• Yogurt and cheese – Again, I know that these products can be made at home, but I have a full time job, so this is just not possible.
• Protein powder – I’ve been told by my physician that I do not get enough protein (in addition to Vit D).  So, I often add protein powder to my smoothies or drinks as a supplement.
• Canned tomato and bean products.   While I stay away from most canned veggies, tomatoes are the exception.  I also use a lot of bean products. I plan to learn to soak some of my own beans as part of this health initiative.
• Salad dressing.  I would love to experiment with making some of my own dressings, but I will continue to use commercial brands (Newman’s Own).  I eat a ton of salad – what can I say

And for your enjoyment, some recent eats (Sunday and Monday):

Sunday Breakfast: Homemade pancakes (from scratch) w/natural maple syrup and 1 veggie sausage link (yes, you could consider that processed).

Sunday Lunch: Banana smoothie made from 1.5 whole bananas, ice, skim milk, natural peanut butter and protein powder.

Sunday Snack: Freshly popped popcorn (not pictured)

Sunday Dinner: Rotisserie chicken, vegetables (frozen, not canned) and 2 homemade mini corn muffins.

Monday Breakfast: Fresh strawberries, yogurt, natural/organic granola. 

Monday Lunch: Salad w/shrimp, broccoli, edamame, carrots and dressing.

Monday Snack: Apple

Monday Dinner: Sweet potatoes and ham sauteed in olive oil with onion.  Bagel thin on the side (will pick up some whole wheat options at the store).

The Sunday workout:

• 9.3 mile run in 1 hour; 26 minutes; 15 seconds

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Current  Shabbott’s Habit : Processed Foods Outta here
I had 1 serving of coffee creamer today.  I wish I would have researched the coffee creamer thing earlier, see above
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Shabbott’s Habits  already met 1.  Drink more water  - finished March 9 & still going ~ 75 oz
2. Move it or lose it – goal met April 5 ~ 9.3 mile run
3. Breakfast of Champions – goal met May 3 ~ Homemade corn pancakes
4. Sleep like a baby – goal met May 31 ~ 8
5. Say Yes to Fruits/Veggies – goal met June 28 ~ 2 / 2
6. No Wait for Weights – goal met July 26 ~ Off
7. Empty Out Empty Calories – temptations = None
8. Take your vitamins – goal met September 26 – Took them!
9. Bye-bye artificial sweeteners – goal met October 24 – 1 Splenda
10.  Core Challenge – goal met November 21 – 50 crunches
11.  Portion Contortion – 1 Tbsp protein powder, measured; 5 oz chicken measured
12.  Meditation sensation – Pre-run stretching
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The Monday workout:

• 50 minutes elliptical
• Triceps, Single arm kickbacks (3 x 15 reps w/12.5 lbs)
• Triceps, Skull crushers (3 x 15 reps w/30 lbs)
• Biceps, Curls (3 x 15 reps w/20 lbs each arm)
• Biceps, Hammer curls (3 x 15 reps w/20 lbs each arm)

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Current  Shabbott’s Habit : Processed Foods Outta here
No processed foods for this girl!
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Shabbott’s Habits  already met 1.  Drink more water  - finished March 9 & still going ~ 65 oz
2. Move it or lose it – goal met April 5 ~ 50 minutes elliptical
3. Breakfast of Champions – goal met May 3 ~ Strawbs, yogurt, granola
4. Sleep like a baby – goal met May 31 ~ 8
5. Say Yes to Fruits/Veggies – goal met June 28 ~ 3 / 2
6. No Wait for Weights – goal met July 26 ~ Triceps/Biceps
7. Empty Out Empty Calories – temptations = Skinny cookies (2); PB
8. Take your vitamins – goal met September 26 – Took them!
9. Bye-bye artificial sweeteners – goal met October 24 – None
10.  Core Challenge – goal met November 21 – 100 crunches
11.  Portion Contortion – 1 serving granola (1/3 C), 1 C berries
12.  Meditation sensation – Foam roller and hamstring stretching
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