Acne and Diet

Acne can be one of the most exhausting things to deal with. For a lot of people, dealing with skin issues like acne can diminish one's self-esteem and dealing with it is not as easy as some people make it seem. Many people spend copious amounts of money and move from product to product just to see long lasting results. 

However, what a lot of people do not know is that their skin issues could improve with a change of their diet. A study was given by a University of Oslo researcher Jon Anders Halvorsen along with co-authors from Lhasa, Tibet and Boston, United States that studied a group of 18- and 19-year-old adolescents struggling with acne to find out what factors were contributing to their skin. The study showed that there was a connection between the appearance of acne and high amounts of empty calorie snacks like chocolate and chips, and low amounts of vegetables. There was also a key observation that there is a link between girls who have acne and low amounts of raw and fresh vegetables. 

All things considered; everyone’s skin is different. There are so many other factors that can contribute to acne. Knowing this, it is such a challenge to continue to try new products or lifestyle changes to improve acne and yet still see little to no changes. However, taking the time to look at your diet and even going as far as to consider making some changes may help you in ways that you would have never expected.  

Source: https://www.sciencedaily.com/releases/2009/09/090915192230.htm 

Frozen Foods: Convenient and Nutritious

     To increase the consumption of fruits and vegetables in an affordable manner, families often turn to frozen foods. The frozen foods aisle contains many options for consumers to choose from. These fruits and vegetables are picked at peak ripeness and frozen within hours of being picked. This timing causes the macronutrients, vitamins, minerals, and flavor to be locked into the foods. A frozen food can sometimes have more vitamins and minerals compared to a fresh food which has lost vitamins and minerals over time. Furthermore, the inclusion of frozen fruits, vegetables, whole grains, proteins, and dairy products may be a more affordable option and aid in the reduction of food waste.  

    However, some frozen foods (or their sauces) may contain a high amount of saturated fat, added sugars, and salt. Be sure to check the Nutrition Facts label, ingredients list, and serving size (especially for convenience foods and frozen dinners). Try to choose products lower in saturated fat, added sugars and salt. Try to opt for products higher in fiber, vitamins, and minerals. 

    It is imperative to keep frozen foods safe by following the cooking methods specified on the package. The safest way to thaw frozen foods is in the refrigerator (making sure juices do not drip onto other foods). When in a hurry, frozen foods can be placed in a leak-proof plastic bag and submerged in cold water until thawed. The cold water should be replaced every half hour and cooked immediately after thawing. When in a hurry, frozen foods can also be thawed in the microwave and cooked immediately after thawing.  

Source: https://www.eatright.org/food/planning/smart-shopping/frozen-foods-convenient-and-nutritious 

Food Insecurity and Health

     Food insecurity and its negative impacts are common among many individuals, but what is food insecurity? Well, food insecurity is when there is a lack of consistent access to enough food for an active, healthy life. Thus, malnutrition can be an unintended consequence of food insecurity; therefore, food insecurity can contribute to the development of several health conditions and chronic diseases, which are detrimental to the health of all individuals. According to the U.S. Department of Agriculture, around 10.2% of American households were food insecure in 2021, and nearly 6.2% of households with children were food insecure. Again, families who face food insecurity lack access to healthy foods and meals, which can cause many problems. Children who lack access to quality, healthy food experience difficulty learning and behavioral problems. Moreover, adults who lack access to healthy food experience mental health issues and chronic diseases, like diabetes. Additionally, the U.S. Secretary of Defense found that around 15.4% of all active-duty personnel would be classified by the USDA as having low security in 2018, and another 10.4% would be classified as having very low food security. Issues regarding social determinants, such as poverty, unemployment, and racial disparities, impact access to healthful foods, thus acting as driving forces for individuals to choose cheaper, calorie-dense foods that do not deliver all the required nutrients. 

    There are a number of resources that can help those who suffer from food insecurity in the United States: 

· Food Banks: Provides groceries and meals to individuals who need them. These food banks are often community-run. 

· School Breakfast Program: Offers low-cost or free breakfasts for eligible children. 

· National School Lunch Program: Provides low-cost or free lunches for eligible children. 

· Meals on Wheels: Focused on individuals with decreased mobility and those who are 60 years of age and older. These participants receive free or low-cost meals, which may be served at senior centers or in their homes. 

· Special Supplemental Nutrition Program for Women, Infants, and Children (WIC): Assists in serving pregnant, postpartum, and breastfeeding women at nutritional risk. Additionally, infants and children up until the age of five who are at nutritional risk are also served. 

· Summer Food Service Program: Provides free lunches for school-age children and teens in low-income areas during the summer. 

· Supplemental Nutrition Assistance Program (SNAP): Offers assistance for low-income individuals and families. 

Source: https://www.eatright.org/food/planning/food-security-and-sustainability/food-insecurity-and-health 

Supplements and Safety

    Vitamins and supplements can be very useful for people to receive nutrients that they are lacking in their diet. Despite this, there is little evidence that supports supplements helping to prevent chronic disease. Additionally, highly potent vitamins may actually cause negative side effects and increase the risk for some conditions. For this reason, people should be cautious with the amount of vitamins and supplements that they consume and should attempt to take in their vitamins through their diet. 

    Eating a large variety of nutritious foods can help people meet their nutritional needs and take in additional benefits, like fiber and antioxidants. Here are some examples of nutritious foods and their benefits: 

• Nuts, seeds, vegetable oils, spinach, and fortified cereals are high in vitamin E. 
• Orange juice, spinach, romaine lettuce, broccoli, peanuts, avocado, and enriched grain products contain folate or folic acid (vitamin B9). 
• Potatoes, bananas, beef, fortified cereals, whole grains, nuts, beans, poultry, and fish contain vitamin B6. 
• Dairy products, meats, fish, poultry, and eggs contain vitamin B12. 
• Yellow and orange fruits and vegetables and leafy green vegetables are high in beta-carotene (vitamin A). 

    Expensive supplements are not necessary for receiving proper nutrients and can actually be harmful if taken incorrectly. Instead, it is better to consume a healthy and balanced diet to reach these daily recommendations. A diet rich in a variety of whole grains, fruits, and vegetables will help to take in vitamins, and can lower LDL cholesterol and lower the risk of heart disease. 

Source: https://www.eatright.org/health/essential-nutrients/supplements/supplements-and-safety 

 

New Holiday Traditions

Preparing holiday meals can be frantic, but they should not be unsafe. This year is the perfect time to throw out old habits and set new traditions to practice food safety! 

Reckless Thawing: 

Old Habit: thawing meats on the kitchen counter or under hot water 

New Tradition: Thaw meat in a refrigerator set at or below 40°F. If short on time, wrap the meat and thaw it in a sink full of cold water, making sure to replace the water every 30 minutes. Meat can also be cooked to its internal safe temperature 165°F in an oven, but it will take longer than it would if it was thawed. 

Holding Out on Hot Stuff: 

Old Habit: allowing foods to cool before moving them to the refrigerator for storage 

New Tradition: Place foods right into the fridge after cooking, and use a shallow container to allow quicker cooling.  

Covered Dish Delivery: 

Old Habit: bringing meal dishes on long car rides as they are 

New Tradition: Pack cold dishes in a cooler with ice packs to keep them cool while traveling. Ensure they are kept below 40°F. Transport hot dishes either in an insulated bag or covered with foil and insulated with towels. Ensure they are above 140°F.  

Rocking the Gravy Boat: 

Old Habit: serving leftover gravy without heating it first 

New Tradition: Bring leftover gravy to a boil on the stove before re-serving to eliminate harmful bacteria. Use all leftovers within 3-4 days. 

Festive Floor Grazing: 

Old Habit: using the “five-second rule" to decide whether to eat food that fell on the floor 

New Tradition: Do not eat holiday treats that have touched the ground. 

Source: https://www.eatright.org/food/cultural-cuisines-and-traditions/holidays-and-celebrations/new-holiday-traditions