On eating three meals per day

Who created the "rule" that we need to eat three meals per day? At Alternet, Anneli Rufus looks at the history of how we eat. Here's an excerpt:

"There is no biological reason for eating three meals a day," says Yale University history professor Paul Freedman, editor of Food: The History of Taste (University of California Press, 2007). The number of meals eaten per day, along with the standard hour and fare for each, "are cultural patterns no different from how close you stand when talking to people or what you do with your body as you speak. Human beings are comfortable with patterns because they're predictable. We've become comfortable with the idea of three meals. On the other hand, our schedules and our desires are subverting that idea more and more every day," Freedman says.
But there do seem to be benefits to a family eating meals together:
"American parents have a particular kind of guilt about the disappearance of family meals," Freedman says. Perhaps for good reason: A recent University of Minnesota study found that habitual shared family meals improve nutrition, academic performance and interpersonal skills and reduce the risk of eating disorders.

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The right foods to eat

Time Magazine has a long article on nutrition tips by TV host Dr. Oz (full article available online only to subscribers).  This article is notable due to its lack of any recommendation regarding fad-food or micro-management (There's no advice like this: for breakfast on Monday, "Eat one egg, half a piece of toast and an apple."). Here are two paragraphs that stood out for me:

This summer a landmark study in the New England Journal of Medicine found that it's not just how much food you eat, but which kind, that influences weight gain. After adjusting for age, baseline body mass index and lifestyle factors such as exercise and sleep duration in 120,000 participants, the authors found that the foods most associated with adding pounds over a four-year period were french fries, potato chips, sugary drinks, meats, sweets and refined grains. The foods most associated with shedding pounds were yogurt, nuts, whole grains, fruits and vegetables. But there's more than simple caloric arithmetic at work here. When you sit down to a meal, your brain is looking for nutrients, not calories, and will prod you to eat until you're satisfied. That's one of the many reasons it's harder to push away from a plate of fries or a bowl of ice cream than from a healthier meal of fruits, vegetables, grains and lean meats. A simple matter of digestive mechanics is at work too. High-fiber foods expand in the stomach, slowing digestion and augmenting satiety. That's the reason I try to eat fruit or a handful of nuts prior to a big meal. Consuming a controlled amount of calories from the right kind of food now helps avoid taking in many more calories from the wrong kind later.
Based on ebbs and flows of weight over the year, I will agree that I don't gain weight when I'm eating the good foods listed above, and I DO gain weight when eating the bad foods, especially when combined with lack of sleep and lack of exercise. As I mentioned here, meat is on the defensive these day, problems being a correlation with cancer and diabetes. The following is from Scientific American:
Sugary soda and other sweet treats are likely not the only foods to blame for the surge in diabetes across the U.S. New research out of Harvard University supports the theory that regular red meat consumption increases the risk of getting type 2 diabetes. An average of just one 85-gram (three-ounce) serving of unprocessed red meat—such as a medium hamburger or a small pork chop—per day increased by 12 percent the chances a person would get type 2 diabetes over the course of a decade or two. And if the meat was processed—such as a hot dog or two slices of bacon—the risk increased to 32 percent, even though serving sizes were smaller.

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Meat is on the defensive

Today I ate and much enjoyed a hamburger for lunch (it was grass-fed beef, the restaurant said).   I eat burgers about once every two weeks, and I eat chicken quite often. Once in a while someone will offer me a processed meat like hot dogs or bacon, and eat that sort of food about once a month.  I don't buy pork or order it at a restaurant, but if it is offered to me by a host, though, I will gladly eat it. Two years ago I decided that pork would be a meat that I didn't eat, after seeing and hearing a truck full of squealing pigs being taken to slaughter in the middle of Springfield, Illinois.  I eat fake meat about once per week: I typically use the popular brands of veggie burgers and fake sausage sold at the grocery story (such as Morningstar's "burger" patties and "sausage" links).  If you haven't seen these products cooked up, here are some photos. At bottom, I enjoy eating meat, but I'm an ambivalent meat eater, and that ambivalence has been made all the worse with two recent articles I've recently read. One of the articles is by Neal Barnard, M.D., who brings this bad news:

At least 58 scientific studies have looked at the issue, and the jury has rendered its verdict, which is now beyond reasonable doubt. The more hot dogs people eat, the higher their risk of colorectal cancer. And it's not just hot dogs. Any sort of processed meat -- bacon, sausage, ham, deli slices -- is in this group. And here are the numbers: Every 50 grams of processed meat you eat on a daily basis (that's about one hot dog) increases your risk of colorectal cancer by 21 percent. And just as there is no safe level of smoking, no amount of hot dogs, bacon, sausage, ham or other processed meats comes out clean in scientific studies.
I'd like to know more about this study, but if this is accurate, it gives me serious pause about eating hot dogs and other processed food. The other bad news comes from the Environmental Working Group, which warns of the harsh environmental impact of eating meat. Check out the damage caused by meat-eating in the at-a-glance brochure. There is a lot more information here. These brochures also mention studies indicating that high rates of meat eating are associated with high rates of cancer and heart disease. If you'd like to take the first step to cut back on meat eating for yourself and for the planet, here's an easy way to start: Meatless Mondays.

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Is sugar a poison?

An article by Robert Lustig about the dangers of sugar is drawing a lot of traffic at the NYT. Lustig is a specialist on pediatric hormone disorders and the leading expert in childhood obesity at the University of California, San Francisco, School of Medicine. Lustig repeatedly charaterizes sugar as

a “toxin” or a “poison,” terms he uses together 13 times through the course of the lecture, in addition to the five references to sugar as merely “evil.” And by “sugar,” Lustig means not only the white granulated stuff that we put in coffee and sprinkle on cereal — technically known as sucrose — but also high-fructose corn syrup, which has already become without Lustig’s help what he calls “the most demonized additive known to man.”

. . .

Sugar is not just an empty calorie, he says; its effect on us is much more insidious. “It’s not about the calories,” he says. “It has nothing to do with the calories. It’s a poison by itself.” If Lustig is right, then our excessive consumption of sugar is the primary reason that the numbers of obese and diabetic Americans have skyrocketed in the past 30 years. But his argument implies more than that. If Lustig is right, it would mean that sugar is also the likely dietary cause of several other chronic ailments widely considered to be diseases of Western lifestyles — heart disease, hypertension and many common cancers among them.

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From animal to food

I eat meat. Not as often as most people, but I eat meat at least several times a week, mostly chicken, but occasionally a hamburger. I rarely eat pork. Over the years, It has sometimes occurred to me that in order to eat meat I had an obligation to fully understand how a live animal is turned into food. With that as the background, this was the perfect video for me. As the creator of this video states, this is "a good story about a proud butcher open to teaching his trade, and a story I felt compelled to share with many others, like me, who didn’t want to be disconnected to their food any longer." This is a story narrated by "Larry Althiser, the owner and head meat cutter for Larry’s Custom Meats in Hartwick, NY, a small farming community in the Northern Catskills." This is not a video about factory farming. The video is direct and graphic, but it is also honest and informative.

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