A Bit of Salt -- if it's iodized--is important

Western diets notoriously are high in sodium. There's been a new push to decrease our sodium even more than ever so as to help prevent exacerbation of incidence of hypertension, stroke, and other sodium-high sensitive conditions and diseases.

However, it has been observed that just because sodium or salt intake is high doesn't necessarily mean that people are getting their necessary requirements of iodine.

Iodine is an essential component of thyroid hormone and functioning and brain development. Very few foods naturally contain iodine. The best sources are seawater fish, seaweed, and dairy products. But the amount of iodine we need, especially women, during pregnancy, requires the addition of an iodized salt to our daily diets. We don't need ALOT -- about 1/2 teaspoon per day and it's important to mention that TOO much can and DOES result in exactly the same symptoms as too little! So, just 1/2 teaspoon TOTAL per day. This yields about 200-300 micrograms of iodine. Our daily requirements of iodine range from 600 micrograms/day in childhood to 900/day in adults (18 y.o -- 70 y.o)and 1100 micrograms in pregnant women. If children, teens, and adults are eating a balanced, healthy diet that includes milk and other dairy products and fish, chicken, and other lean meats -- then with the 1/2 teaspoon of iodized salt, they should get the iodine necessary to stave off conditions associated with deficiency or overload -- goiter, hypothyroidism, low metabolic rate,sluggishness, chronic fatigue, poor mental function. Pregnant women will need additional iodine provided from their multivitamin/mineral supplement to offset the risk of having a baby born with cretinism.

Iodization of salt was started only in the 20th century as the detrimental effects of iodine deficiency were so widespread and iodine deficiency was unequivocally determined to be the cause of mental underdevelopment, especially in poor nations, but also in developed countries. Many salt-producing companies have schemes in developing nations to deliver iodized salts and studies have shown marked improvement in mental development and functioning of these populations, but also in overall growth and health of children.

Ironically, with the production and marketing of designer salts and salt blends in recent years, it has been shown that iodine intake has dropped by as much as 50% in wealthier nations. Many of these rock salts, kosher salts, and other fancy blends are not fortified. Even 'sea salts' don't have appreciable amounts of iodine.

To assure receiving necessary iodine in your daily diet, do the following:

Use iodized salts -- at least to 1/2 tsp/day. This does not mean a license to use salt freely. Remember there still IS a need to limit use of too much salt in the diet -- whether it is iodized or other salts.

Include 2-3 portions of dairy products daily.

Include seawater fish at least 1/week, preferably more, if possible.

Look for and consume other good sources of iodine -- seaweed, sushi, eggs.

If necessary, take multivitamin/mineral supplement that contains iodine -- only up to 100% of requirement.

N.B.!!!! You DO NOT need therapeutic doses of any vitamin or mineral supplement unless PRESCRIBED -- EVER. Overdosages of iodine and any other nutrient can cause exactly the same results as a deficiency of nutrients

A rock, in your window!

Everything was going so well! You were pumped up, you were following a healthy eating plan, you were exercising and even pushing yourself to the next level! Wow, you were actually feeling like "I can do this!! -- I can shed these mounds of chubb and have THAT body -- dress in THOSE clothes -- BE THAT person I'm meant to be!" And then, BOOM! Frustration hits you -- just like that -- like a rock in your window!!!

You hit a plateau, you get bored, you feel blah, or you just feel plain sick and tired of the whole thing. So, what to do?

You know, if you REALLY feel it would help you to have a treat or to fall off your plan -- then ok -- just don't let it get you back to that mindset that you're not destined to become your best self. AND you really have to decide ahead of time that you'll get RIGHT BACK on your healthy lifestyle living. OK?

OR, what I find much MUCH more helpful is to just let go and immerse myself in OTHER things that motivate, inspire, energize, and INDULGE me -- whether it's slacking off time to enjoy nature, going for a quiet stroll, getting a massage or facial, watching a favorite TV show or movie,or for me, it's reading and contemplating poetry. I can get as obsessed with poetry as I do with food. It's much much better for me to 'incessantly nibble' on poems and the thoughts that arise from these works than on junk food. I can get very withdrawn and retreat into myself when I'm feeling down on myself and I become very quiet. So poetry is a wonderful way for me to channel the negative parts of my 'funks' than comfort eating. Both are activities where I can indulge my need to be alone. I've decided that there IS a part of me that is hard-wired to be obsessive, so I had to learn to flow with that -- just had to find something better for my body and soul to obsess about. Please allow me to share a poem, ABOUT OBSESSION of all things, from one of my favorite poets, Mark Nepo -- it might help you like it did me.

Especially when you just don't feel like hearing from someone like me!!!!:


HEARING GOOD ADVICE

Everyone is after me
to stay positive, but
tonight I feel like
pissing on a rock,
like hearing good
advice and doing
nothing.

Everyone wants me
to kick ass, though
I don't know
what to kick.

They say I'm
too quiet, but words
taste like armor.

I want to be
with my Godchild
who is obsessed
with the moon,
who is too young
to speak.

I want to be obsessed
with a rock of light
that rises through the dark.

MARK NEPO

Thankful for my obesity???!!!!!!

Growing up obese was often humiliating and painful and really took away from having a full experience as a 'healthy' child and teenager,in many ways. I remember walking home from school in second grade, probably up to the 5th grade, and hearing the taunts of the boys, the giggling of the girls, and even the gasps from gawking adults. I remember nights of anguish and feeling ultimate sadness at the tender age of 17 because I just felt so freakish, ugly, and abnormal. Don't get me wrong, I had a wonderful, loving, and close family. But my 1st generation Italian-American parents and my Italian immigrant grandparents, in their quest to exude 'success' and to show love to us, just plain over-fed us. Now, some of the kids and grandkids probably inherited the mix of genes that protected them from getting overweight and ended up fine. Some of us, however, got the fat-predisposing genes. And then as we were chubby and teased, we were further protected by our loving parents and grandparents by being mollycoddled, perhaps keeping us more inactive, than the normal-looking siblings and cousins, and dare I say, maybe even fed even MORE 'treats' to make us 'feel better'. It was not the intention of our families to make us suffer.

But, you know, I also possess those very Italian genes that all my gorgeous siblings and cousins and relatives have that yield -- the smooth olive skin, the fine bone structure, the strong bones and teeth, the green-blue almond-shaped eyes, the sharp mind, and the penchant for all things beautiful -- clothes, art, music, opera, drama, and yes, even food! And after being led into the field of nutrition and dietetics BECAUSE of my obesity and then losing the weight, I transformed into a beauty -- full of health and vitality.

BUT I've never forgotten what it was like being 'invisible' to humanity because of being obese.

MY obesity has enabled me to empathize with others who similarly struggle and to TRULY understand HOW to best help them. Had I not had my weight problem, there's a great chance I would have been yet another 'perky', slim, pretty-faced person in the world who wouldn't be able, for the life of them, to understand how a person could be obese or even ALLOW themselves to get that way, or who could stand to be that way,etc. etc. Or, like many folks, maybe I would even ABHOR overweight and obese people. These are the feelings that I have experienced from others. This disdain I have carried around on my back at a time or two in my life, as I know many others who are obese do. It's heartbreaking. It is not helpful to the people who are the objects of these feelings -- in fact -- it can be downright harmful. It alienates and ostracizes folks even more and could trigger even more negative behaviors in these individuals and feelings of self-loathing. I'm not at all making excuses for obese people for their overeating or lack of exercise or self-pitying behaviors or low self-esteem. I'm just making an observation that people who don't have the problem often (not always, of course) don't understand and shouldn't judge or presume. No one knows better than an obese person himself/herself how they look or come across, for the most part. It does absolutely no good to rub it in. Ok, there are times when obese people could be moved to positive action because of the disgust they feel they invoke from others, but this response is not the usual one.

I used to cringe (and sometimes still do) at some of my colleagues who would treat overweight and obese people, while counselling them and trying to 'help' them, as if they were slow or incapable mentally. Or these professionals would make recommendations that were CLEARLY so different/foreign from the client's preferences, lifestyle, and usual habits. Is it any wonder that success was elusive for these clients and continues to be for a large portion of populations in many countries of the world where obesity continues to prevail and even increase despite all the knowledge and expertise we possess.

I am a dietitian who looks at obese people as PEOPLE. I see them as beautiful and clever and full of life. I also see how so much of their beauty and talents and life within them is often hidden from the world around them or unexpressed, because of extra weight and fat tissue that encumbers them. I also KNOW that they are putting themselves at great health risks and I explain plainly and honestly these facts to them. But eating and physical activity habits and lifestyles are such personal issues and I would never impose or intrude upon their personal choices and their dignity by whacking them with a total and complete overhaul of their lifestyles in one fell swoop. Now, some people need AND want this and can handle it very well. Most people need a kinder, more unobtrusive approach while still being correct, appropriate, and effective. Both approaches are results-oriented and possible to achieve desired health benefits as well as aesthetic goals. The key is to monitor and continue to CARE for the person and work through an effective treatment until a person MASTERS whatever they need to SUSTAIN their optimal fitness for their health and looks.

Had I not been obese, I would not have achieved the excellence I have in my personal and professional endeavors and accomplishments. I would not be the 'go-to' dietitian for people that I am for both clients themselves and for doctors who need to refer patients to me when they need TRUTH, ACCURACY, and SUCCESS in helping treat obesity when the myriad of other programs, diets, 'magic bullets', pills, potions,and fads, books, and self-professed gurus, fail.

I am thankful for my history of obesity. It has made me a strong, truly helpful nutritionist/dietitian to best serve others.

'To keep me from becoming conceited...., there was given me a thorn in my flesh...to torment me....But he said to me, "My grace is sufficient for you, for my power is made perfect in weakness."...For when I am weak, then I am strong.' 2 Corinthians: 7, 9, 10.

Translate What The Experts Know To What People Do

Dan Glickman, a former Secretary of the USDA said at the 1998 Center for Nutrition Policy and Promotion (CNPP) conference: Childhood Obesity, Causes and Prevention, " Our greatest challenge as policy makers and public health advocates remains to translate what the experts know in(to) what people do." That succinct, but packed statement had a profound affect on me. I think I based the graduate thesis that I wrote a couple years later, and the rest of my career goals, objectives, pursuits, and actions, on that statement. As a registered dietitian and clinical nutritionist with a foot in the door of public health epidemiology, especially re: obesity in the pediatric population, I KNOW that all the research, theories, recommendations, programs, publications, and even modifications to the environment don't mean a thing unless people UNDERSTAND what to do and how to change and then actually DO change. The best win-win scenario is one when people will WANT/crave health and will DEMAND healthy options/lifestyles, for themselves and their children, more so over the 'junk foods' and sedentary lifestyles. THEN, companies, industry, governments, communities, counties, nations, and the world will need to supply these demands.

I lived in Russia for a few years. Most Russians do not speak English and I had a rudimentary understanding of the language. Nevertheless, I was always impressed by how articulate, resourceful, and intelligent the Russian people were. Now, intuitively, I sensed all of this about the Russians, but, I truly would never had KNOWN the depths of the Russian intellect and 'soul' had it not been for the omnipresence of interpreters. Interpreters in Russia are held in very high regard and, indeed, are ALWAYS present at every important, and even, many mundane events. Life and successful exchange of business, commerce, and understanding at every level and in every sphere of society and living just can't happen without them. People 'do' what they 'do' there because of (and sometimes, in spite of) the translations of interpreters.
Thus, I see myself as an interpreter of nutrition and diet. I am passionate about the knowledge of nutrition and foods and seek out, daily, all the newest research, technologies, and information. But, it's not enough for me to know all of it, to practice it, or even for me and my colleagues to know it all, benefit from it, exchange ideas, and practice what we know. We need to decipher and communicate to others. We need to make the knowledge relevant and 'do-able' to people. We need to do whatever it takes to translate what we know to what people can, will, and WANT to do and do it with JOY and enthusiasm. Maybe, just maybe, THEN, an obesity-free world can become a reality. At this point, I can only re-print the excerpt from the poem by Miller Williams -- another inspiration for me, personally, as I strive to find ways to become the best 'interpreter' I can to continue to work hard to reverse the travesty of burgeoning childhood obesity:

".....But where are we going to be, and why, and who?
The disenfranchised dead want to know.
We mean to be the people we meant to be,
to keep on going where we meant to go.
But how do we fashion the future? Who can say how
except in the minds of those who will call it Now?
The children. The children...

All this in the hands of children, eyes
already set on a land we can never visit --
it isn't there yet---
but looking through their eyes, we can see
what our long gift to them may come to be.
If we can truly remember, they will not forget"

Sacrifices

Let's face it -- losing unwanted fat, building and toning muscle tissue, and more importantly, adapting a healthy lifestyle, requires good old-fashioned discipline added to the mix of balanced diet and a necessary physical activity level.
What's even harder is to UNLEARN poor cognitions and habits and RETEACH yourself new and better ways of thinking and behaving when it comes to your food choices and activity/exercise habits.
This brings me to the notion of 'Sacrifices'. This is a concept that, actually, seems to be forgotten in today's environment of people wanting what they want and wanting it 'yesterday'; of looking out for number one and not stopping till 'no. 1' gets it all and just the way he/she likes it; of instant gratification, at all costs.
I grew up Catholic and 'sacrifices' was an important part of practicing our faith tradition. The tradition especially condoned and encouraged 'discreet' sacrificial actions -- giving up something or doing something kind or extra, without announcing it to the world or telling anyone. We were taught that God's grace would be bestowed on you or others, through your sacrifice. You know what -- I really believed that and I still do. Exercising a bit of sacrificial restraint or, on the other hand, pro-action, while getting yourself healthier is a very constructive concept and practice. Offer your discomfort, or for some folks, it may be downright pain and suffering, for people or for some purpose that needs grace. Make your actions count for the good of humanity. Certainly, as you, yourself, become more the person you want to be -- you will become that much more a positive presence in the world. Ask God to strengthen you as you strive to achieve your goals and as you practice sacrifices and offer them up to Him, for the grace and good of His world, His people, and His purpose.

Not Just Food For All!

In the past week, a few things I did and said got me thinking.

Firstly, I cooked meals for a youth hostel and for a family in need. I made a point of thinking carefully about the recipients of my meal and shopped, prepared, cooked, and delivered the food, accordingly. I didn't just make something that was cheap and filling. In fact, I spent much more on these meals than I usually do to feed my picky family.

Then, someone posted on Twitter that at his workplace, a meal was offered and shared by bosses and colleagues, respectively. I found myself 'tweeting' back that I had hoped the meal was of high quality (nutritionally) as Maslow was no fool. This thought just popped into my head, and in true Twitter free form, I almost reflexively, quickly, posted the comment.

Remember Maslow?! You know, the 'hierarchy of needs' guy? The 'how can we self-actualize' without first things first? Food is one of those firsts. But, to me, all food for all, is not the point. To me, high-quality, nutritious food is a basic human need and right. This is contrary to what some of my colleagues think (especially those in the food industry)that any and all food is fine, especially when we are talking about feeding the poor and the masses. Ergo, we find the preposterous and scandalous, IMO, situation of peddling soft drinks and fast foods and junk foods, in poorer neighborhoods and countries. 'They' say -- 'well, it's better to get them cheap kcalories and nutrients than none at all!'. I say, 'rubbish'! In the end, this results in populations in these places getting mostly kcalories and fat and sugar and sodium and not too much of anything else. And we 'experts' know it!!! To encourage the palates of the kids in poor neighborhoods and nations to be exposed and constantly reinfoced to the point that they 'prefer' high-sugar, high-fat, high-sodium, high-starch foods and probably seek them for the rest of their lives, even if they emerge out of their lower SES, is appalling.

I shall say it again: High quality food is a basic need and human right. I know Maslow didn't specify this, but that's what he meant. You and I both know it!!!

A Happy Heart!

Strive to make those around you happy. You don't need money or connections or even to be deliriously happy yourself. Just be kind. Be caring. Take time to notice people around you and do what you can to make them feel cared for and noticed. There's so much pain, strife, and heartache in the world. So, when you are blessed to be in a position/opportunity to beget blessings -- DO IT!!!
The other day I was walking back from my grocery 'run'. There was an elderly lady, with a walker, who was making her way slowly and gingerly next to me. She had the most gorgeous earrings on! They were obviously costume quality, but old-fashioned and quite intricate and interesting. I noticed them and that, despite her condition and age, she had made an effort that morning to get herself smartly put together, down to her sparklng, 'special' earrings. I imagined that alot of stories went with those earrings and I should have loved to hear them, but, of course, I was in a hurry, running from one deadline to my next, and knew there was no way I could engage with her. But I DID look over and comment to her that I loved her earrings!! Well, the sparkle on her lobes was nothing compared to the gleam in her gorgeous eyes!! She smiled broadly back at me and simply said "Bless you, child!". She made my day SO happy!!!

'A happy heart makes the face cheerful, but heartache crushes the spirit.' Proverbs 15:13