A Greenie goes to Las Vegas

A few weeks ago, B. (a huge hockey fan - specifically, the Calgary Flames) won a trip to the NHL Awards in Las Vegas from a local sports radio station. He was ecstatic to win a free trip to Las Vegas. Although I'm not so much of a hockey fan, of course, I was going to go with him. But as any environmentally conscience person who has been to Las Vegas knows, it's a bit unsettling to your inner "greenie" to go there, even if it is 3 nights, 4 days, all expenses paid. 

I hope my regular readers will bare with me, as this post is not about nutrition or food per se, but focuses more on my other passion, the environment. Just over a year ago, after I finished school and before I started internship, I only had a few days to get away and a limited student budget, and Vegas fit the bill. Before I ever went I had heard that it was the antithesis of environmental sustainability. To be honest, I was just happy to get away and relax the first time, so I didn't do much exploring outside the hotel, and it didn't really register as deeply as now. Since then, however, my knowledge in environmental issues has multiplied exponentially, and I have learnt a lot more about environmental sustainability on a larger scale (far beyond reduce, reuse, recycle). This time, I simply couldn't pull the organic wool over my own eyes. The truth is in your face, everywhere you turn, and it pulled at my heart strings.

Las Vegas has to be one of the most unsustainable cities in the world. If every city functioned like that, I'm sure climate change would be incredibly worse than it is now.

Coming off the airplane, I was happy to see recycling receptacles and proclamations "we're going green". Unfortunately, that's the last I saw of either for the rest of the trip. I'm sure I looked like a lunatic as I stared in horror each time a plastic cup was thrown out. And everything is Vegas seems to be a) disposable and b) plastic.  

Walking by the rows of idling cabs at every hotel, I felt defeated. To every one "Idle-free zone" sign that goes up in my city, it seems there are a hundred idling cabs in Vegas. The mass amounts of energy it  takes to power millions of slot machines and neon signs blows my mind, not to mention the air-conditioning that is always set a few degrees lower than it needs to be. I couldn't believe how COLD I was in the middle of the desert in June whenever I was indoors. And, despite being in the middle of the desert, you'd be hard-pressed to find many efforts to conserve water (misters anyone?). Trying to get tap water at a bar was also impossible.

I didn't want to ruin B's trip or continue to beat a dead horse, so I tried to keep my disgust to myself and not think about the environmental catastrophe that was playing out in front of me. In fact, I searched for evidence that Las Vegas was not as bad as it appeared. A quick google search on sustainability in Las Vegas will reveal that the city itself seems to be making an effort. There is a Green Building Program, 

and many projects and hotels in the city are striving for LEED certification (although, as always, there are questions about the validity of LEED now, and in the long term). As one person commented: 

Is the local environment of the project taken into account by LEED? It seems like an ‘green’ luxery hotel project in the middle of a parched desert during a drought isn’t much of a green project at all. There needs to be some context for these claims. One less hotel would be a lot better for the environment than one more with a certification slapped on it.

Aside from LEED, I also saw a few hybrid cabs, and our hotel room had one of those "we're trying to reduce our environmental impact" signs, informing you why your towels and sheets weren't going to be changed daily. Small steps, but they're going in the right direction.

In spite all this (or maybe because of all this), there are so many opportunities for improvement. Las Vegas (especially the strip) is essentially a concrete landscape. Any vegetation and water features are mainly man-made, and water and energy intensive. However, looking down from our hotel room on the 19th floor, the mass amount of landscape that exists for potential green space is unlimited. I'm talking about roof top green space, of course. Green roofs in Vegas have the potential to decrease energy use (by helping to keep building cooler, naturally) and of course, increase the aesthetic appeal from above.  Just a day before my arrival, a Green Roofing course at the Western Roofing Expo wrapped up in the city.

Wolfgang Puck, who has quite a few restaurants in the city, strives to feature local, seasonal and organic menu items as much as possible. Other than that, I saw the word "organic" on only one menu I looked at.

They have miles to go in efforts to reduce waste and plastic, and it certainly wouldn't be very difficult to put a few recycling bins next to the trash. Will I ever go to Las Vegas again? Probably. Although you don't want to support such waste, turning away from the issue certainly won't make it go away. I would love to go and LEAF Certify some restaurants, and I would love to go back in five years and see that some major improvements have been made. As a city that is host to millions of people from around the world, Las Vegas has the chance to be a leader and showcase environmental practices. Certainly, in this economic downturn they could use the good publicity.

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Are you being "Health washed"?

With all the environmental information and "eco-logos" floating around these days, you may have heard the term "Green washing". Green washing (or "green whitewash") "is the practice of companies disingenuously spinning their products and policies as environmentally friendly... It is a deceptive use of green PR or green marketing." 


Needless to say, green washing has made many consumers leery of products claiming to be greener. People want to know that the products they're choosing are either making a positive impact on the environment, or at least reducing the negative impact. Unfortunately, as it's a relatively new area, it can be difficult to tell what's green washing and what's a real, environmentally sound product.

Something similar is occurring (and has been for years) in the food industry. Although it doesn't have a fancy label like "green washing" (other than 'deceptive' and 'misleading'), the food industry runs rampant with false statements intended to convince consumers that they are making a healthier choice than they actually are. Let's call it: "health washing". As far as I can tell, this is not a term that's being used regularly (when I 'googled' it, all that came up were websites and videos on hand washing and proper hygiene). Call it what you will - health washing is everywhere. In fact, I've blogged about it many times before.

When looking to make a list of examples for this blog post, all I had to do was take a tour around the grocery store, and there was no shortage:

The Heart Check look-a-like symbol on Nestle chocolate bars - an indication of "cremier chocolate" as stated on the website, or a visual gimmick meant to mislead?

Vitamin water - also known as "sugar water".

Organic cookies/chips/etc. - Sure, a minimal amount of pesticides may be avoided by choosing organic, but I'd be more worried about the fat and sugar.

Cane sugar - "Cane sugar", "raw sugar", "organic syrup" are ALL sugar! Cane sugar just sounds fancier.

Natural or "made from natural ingredients"- This has got to be one of the worst offenders. "Natural" is not a regulated term. It means nothing. And, aren't all ingredients "natural" at one point in time?

My favourite, "hand-torn lettuce" - What benefit does having "hand-torn" over machine chopped lettuce infer? Does it make it taste better? More wholesome?

"Made with real fruit" - Example: fruit leather snacks for kids. They may contain a teeny amount of "real fruit", but don't forget about the mass amounts of added sugars in various forms, like sucrose, high-fructose corn syrup (glucose-fructose), corn syrup, etc, that may actually outweigh the amount of "real fruit".

Individual nutrient claims - Junk foods that are naturally high in certain vitamins or minerals (such as calcium in pudding), or adding nutrients to junk food, doesn't make it healthy. There is a difference between having some nutritional value, and being a healthy food.  The pudding offers protein and calcium, but also lots of fat and sugar.

Here is the grey area: Companies have the right to advertise healthy aspects of their products; but where  is the line between the right to advertise a healthy aspect of a product, and crossing over into the territory of (deliberating or not) misleading consumers into thinking they're making a healthy choice? When companies take claims too far, they can get in trouble. I'm reminded of the Kellogg's cereal scandal in which Kellogg's claimed that their cereal (high in sugar but with added vitamins) could help boost kids' immunities (they were later forced to retract these claims). Or, the Activia yogurt scandal in which the company got into trouble for making claims that weren't backed by solid science. However, most of the time claims fall in the grey area, and with all the hundreds of thousands of food products it's just too difficult to police. In the meantime, you can learn to spot and avoid "health washing". Here are some tips:

• Don't be won over by the fancy words or images - be skeptical of the terms like "natural" and "made with". What makes it natural, and does this increase the value of the product? 
• Read labels to make your decisions - a product high in sugar and fat is probably not a good choice, regardless of whether it is made with "cane sugar" and "organic", or made with corn syrup and conventionally produced. Similarly, when a product claims "no trans fat", does not mean it's not high in saturated fat, salt or other not-so-great things.
• Stick with unprocessed foods as much as possible. Nature makes great tasting, healthy foods that don't come in misleading packages. There are only so many ways to "health wash" an apple.

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Dr. Freedhoff - on being a "loudmouth"

 Dr. Yoni Freedhoff recently gave this interesting talk about his advocacy work to a group of students at the Canadian Obesity Student Meeting at the University of Ottawa.

Dr. Freedhoff, known for being outspoken on his blog, provides "some advice to Canada's future obesity researchers and encourage them, by means of examples from my life, to ensure they advocate for the lifestyles and environment their educations have taught them are crucial to maximize health".

He readily admits he has come up against resistance and opposition for his views, but he certainly has also made waves in the Canadian health industry. In this video he discusses what he has against the Canada Food Guide and the Health Check program, and explains how individuals can affect change.

On his blog he explains why he writes and why he feels the need to speak out:

I write it because I believe that it's incredibly important to speak up about those things that matter to you. I write it because I believe it's one of my responsibilities as a physician to advocate for better health. I write it because I believe that shining a spotlight on programs, policies and attitudes that either willfully or inadvertently make it more difficult for consumers to make healthier choices for their families is something that I must do given that many of those who might want to speak up, are silenced by their institutional and professional ties which preclude them from biting the hands that feed them.

Click here to watch. What do you think? Does he present valid points? Is he overly critical of the industry, or should we have tougher guidelines?

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First lettuce harvest = Fresh Taco Salad

B and I are growing quite the container vegetable garden this year. Beets, carrots, lettuce, tomatoes, strawberries, and a ton of herbs. The lettuce is already ready for harvest, so we took advantage. There's something so great about going out to the backyard to get what you need for dinner.

Taco salad recipe:

Ingredients:

1/2 lb extra lean ground turkey
Butter lettuce
1/4 green & red pepper each, chopped
1/4 lg onion, chopped
Cheese, shredded
Sour cream (optional)
Taco seasoning
1/4 cup water

Makes 2 servings.

(We had some left over taco seasoning, so we used that, but you could easily just use this recipe.)

Prep:

Add ground turkey to pan, cooking until brown. Add taco seasoning, water, and veggies. Cook until veggies are soft, turkey is cooked throughout and water is evapourated.

Arrange lettuce on plate. Add turkey mixutre. Sprinkle with cheese & add dollop of sour cream.

Enjoy!

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"All or Nothing" Thinking

Have you ever made a less than healthy decision, and found that it led to more unhealthy decisions? Have you ever thought "Ugh! I already ate two cookies, I might as well have two more!" or "I already ordered popcorn, I might as well have the butter too". If so, you may be an all or nothing thinker.

"All or nothing" thinking, or "black or white" thinking, is a tendency to do things to extremes one way or another, over generalize or exaggerate situations. This type of thinking has many downfalls, but nutritionally speaking, it can hamper your attempts at healthy eating. How and what we think has a direct impact on our food choices, usually without us even realizing it. When we think in extremes, it often leads to going back and forth from eating really well for a period of time, followed by periods of unhealthy eating, then back to healthy eating. And the cycle continues.

Some other examples of all or nothing thinking might be:

"I've missed all my workouts so far this week, I might as well wait until Monday to start again"

or

"If I'm going to order a burger, I might as well have the fries too"

The truth is that all or nothing thinking, and the resulting cycling between healthy and unhealthy eating, can be quite detrimental to health. Periods of overeating, followed by extreme restriction in an attempt to compensate, can lead to nutritional imbalances. Thinking in this way can be a difficult pattern to break, but it is possible.

What you can do

1. Rethink your motivations. Choosing a salad instead of fries with a greasy burger may or may not reduce the damage to your waistline, but it will provide you with more nutritional value. Making choices based on Calories or weight loss alone is a narrow view of nutrition, and sometimes isn't a compelling enough reason to persuade you to make a healthy choice. Consider other reasons such as heart health and cancer prevention, when making choices.

2. Learn to see shades of grey. Nothing in this world is black and white, and that includes nutrition. Constantly going back and forth between extremes can be exhausting. Remember that every healthy choice you make (no matter how many bad ones came before, or will come after) is a good choice. There is beauty in balance.

3. Avoid extreme words like "never", "always", "perfect" and "ruined" when referring to eating or exercise. These words are often associated with 'all or nothing' thinking.

4. Forgive yourself. If you make a 'less than ideal' food choice, don't scold yourself. And don't wait until the next day or Monday to get back on track. Start over at the next meal or snack.

5. Finally, reward yourself. Take a moment and give yourself a pat on the back every time you make a healthy choice. Giving yourself recognition for healthy choices is important.

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Making Exercise fun and Eliminating Stress

The following is a guest post from Jim Rollince

For years now it's been the same routine- get up; go to work; drive straight to the gym and follow simple, mundane weight lifting instructions on a notepad. This was up until about a year ago, when I discovered that this habitual practice was demoralizing and ultimately making me miserable. Sure, life can be routine, but it's in that routine that we can exercise our creativity to conjure up new ways to make fitness exciting. 

For some people, this could mean simple tweaks in their written/routine free-weight exercises, starting with chest and ending the week with arms. For others, it's about hopping on that bike and/or treadmill and running that extra five miles a day. It's my strong recommendation that you immerse yourself in a solid mix of cardio and free weight exercises as not to create boredom, or lack of will. BUT, don't make your schedule the same each week; spontaneity is key! Sure, there are those who say they've come to learn to love what they do, charming the same weight-lifting regimen weekly while avoiding anything irregular as not to "tarnish" their workout. Learning to love however, is different from naturally engaging in something that's enjoyable. 

Routines can be easy, and not very strenuous; but after all, they are just routines. So it's with my dear advice that as practitioners of exercise and fitness we teach ourselves new things, while also teaching our body the same. This is inherently true with things like dance. More specifically, Zumba is an excellent example of something different, fun, and unique. The ability to genuinely enhance cardiovascular function and endurance, while practicing muscle memory routines effectively exercises the whole body. And simply put, it's fun.

The most practical and enjoyable way to stay in shape undoubtedly is by playing sports. Joining a soccer league on Sundays or perhaps playing something as simple as intramural dodge ball or kickball can successfully burn thousands of calories in just one day. The sheer competitive nature of these athletic activities drives the body further and beyond, and although strenuous at times, people crave the struggle and willingness to become better. There comes a certain rush that comes with fast paced activities, which brings me to my next point. 

These could include anything from dance to karate and MMA (Mixed Martial Arts). Again, most of these practices are very difficult to mimic at an ordinary Gym.  You can certainly find out more from top trainers/classes at pristine establishments like MMA Industries.

Things like mountain climbing, biking, quad-racing, fishing, golfing, etc… - These are all great ways to actively stay in shape, and they're quite enjoyable as well! A sudden increase in endorphins will surely make anybody's day brighter. Also, almost all of these activities take place outdoors, which captures much needed vitamins from the sun, further enhancing the overall experience. Keep in mind however, it is important to get your heart rate up every now and then, so switching on and off amongst these and cardiovascular exercises (i.e. – treadmills) will keep your body guessing while enhancing overall fitness.

Sports and Dance are both a leisurely and/or competitive practice, but can also be the most effective way to exercise. With proper diet, Treadmills and Ellipticals will shed weight and enhance muscle strength/endurance, but will never capture the soul and rhythm that dance makes so enjoyable. Meanwhile, the competitive nature and drive that comes with playing sports will always be an important part of everybody's lives.  But again, it's important to diversify your fitness, and be able to incorporate pleasure and strain. Attempt to pull one's self away from everyday fitness equipment and home gyms; pick up a class of zumba and/or sign up for an intramural softball league and you'll be on your way to a healthier, more enjoyable lifestyle.

Jim Rollince oversees all creative writing efforts from the web relations department of Gym Source, and is an expert in home gym equipment.

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The HCG diet - Fact or Fiction?

Recently, I friend of mine brought a new diet to my attention - the hCG diet. Being a dietitian, of course, I had to check it out. Was this just another fad diet, or was there something to it?

What it is

The hCG diet was first invented by Dr. Simeons in the 1950’s and re-born in Kevin Trudeau’s book The weight loss cure “they” don’t want you to know about. hCG is a hormone produced by women in pregnancy that is believed by some to affect the hypothalamus and promote fat loss. According to the websites, if the protocol is followed, you can expect to lose 1-3 pounds per day.

Proponents of the diet claim the hCG can be taken in injections or orally. The program is both extremely restrictive and intensive and involves hCG injections, forced feeding, an extremely low Calorie diet (500 Calories per day), but no exercise. On such a low Calorie diet, it’s no surprise that exercise is not recommended. Side effects include headaches, alterations in menstrual cycle, cramping, and more.

Bottom line 

This diet screams fad diet. It's pricey, makes unrealistic claims that are too good to be true, and is not sustainable long term. What’s worse, it’s probably one of the most dangerous fad diets I’ve come across. I was surprised at the abundance of websites there were for this diet, complete with images of doctors, it’s easy to see how people could me mislead into thinking this diet is a legitimate way to lose weight.

The general consensus among medical and health professionals regarding the hCG diet is that it is both ineffective and dangerous. The hCG diet is essentially an expensive and extremely risky starvation diet. Following any sort of starvation diet will put you at risk for nutritional deficiencies and serious health complications. In 2009, the American Society of Bariatric Physicians issued a position statement that states:

Numerous clinical trials have shown HCG to be ineffectual in producing weight loss. HCG injections can induce a slight increase in muscle mass in androgen-deficient males. The diet used in the Simeons method provides a lower protein intake than is advisable in view of current knowledge and practice. There are few medical literature reports favorable to the Simeons method; the overwhelming majority of medical reports are critical of it.

On a side note: It’s always a good idea to research who is behind any diet you’re considering following. Most of his followers probably aren’t aware that Kevin Trudeau is a convicted felon with no medical training, and was later fined by the FTC for making fraudulent claims in his book.

Thanks to dietetic intern, Mehek Mathur, for the topic idea.

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Vacation

Happy June! It doesn't seem like June - we had to bring the herbs and veggies we planted inside when it SNOWED (!!) a few days ago.  

Just wanted to give everyone a quick update so you know I haven't completely abandoned you. I've been on a mini vacation for a few days, and will be back at it next week with new recipes and topics. Hang tight and please, as always, send me any nutrition questions you have!

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