The Lunch Bunch

School makes me think about reading, writing, & LUNCH. It's easy to get into a lunch packing rut... especially if there is a picky eater is involved or restrictions are placed on what you can bring (e.g., no fridge, no microwave, allergy or diet, etc.).

Here are some things to consider.
- US News' 5 Tips for Packing Cheap (& Healthy) School Lunches 
- Good Housekeeping's Your Biggest School Lunch Problems-- Solved!
- WebMD's Cheap & Healthy Brown-Bag Lunch Ideas (for Grown-ups)
- FoodSafety.gov's Back to School (how to keep packed lunches fresh & safe)

A filling lunch should combine protein, whole grains, fruits & veggies plus some healthy fat. (Need a review?) Each one plays a role in making you feel full & energized. For most people, skipping food groups can lead to any number of issues, from short term discomfort to longer term
deficiencies. Proper portion control is also important.

Healthy Lunch Ideas
- SquawkFox's 10 Healthy Lunch Box Ideas for Under $2
- Parents' Healthy School Lunches & Snacks
- Greatist's 7 Portable, Healthy Lunches...
- Readers' Digest's 12 Healthy Salad Recipes That Will Make Lunch Exciting Again
- EatingWell's Cheap, Healthy Lunch Ideas for Work

For more inspiration, check out our Aug. 28, 2014, post for even more links.

Are E-Cigs the Solution or Part of the Problem?

In the early 2000s, electronic cigarettes (e-cigarettes) were re-imagined in China to cater to "health conscious" consumers. There was limited excitement when first imported to the US around 2007. However, both use & availability continue to grow.

E-cigarette is a broad term that includes many different types of devices. Generally, puffing activates a battery-powered heating device, which vaporizes the cartridge liquid. This results in an aerosol or vapor the smoker inhales (called "vaping"). There are thousands of different flavors available that can be mixed into the liquid. Advocates worry that the use of sweet fruit or candy flavors (plus snazzy names) are likely to attract kids.

Some people start vaping as a way to quit smoking. Of the research done, results are mixed. Others consider it a healthier alternate for themselves & those around them. However,...

- The liquid contains many unhealthy components including highly addictive nicotine & other harmful solvents or additives. Even though many flavorings are safe to eat, they haven't been tested for breathing. Their use might injure the throat or lungs. There is also a lot of variation between brands & little regulation.

- Although the vapor is often promoted as safe, the Centers for Disease Control (CDC) strongly disagrees. Known carcinogens, toxic chemicals, & potentially toxic metal nanoparticles have been found in some vapor. Plus, bystanders can actually absorb the vaporized nicotine through their skin! There have also been cases of accidental nicotine poisoning-- in both users & young children.

Despite the possible dangers to both users & bystanders, e-cigarette companies had not been held to the same restrictive advertising laws as other tobacco products. So, it became increasingly common to see event sponsorship, popular celebrity spokespeople, & social media ads. Self-reported data revealed a continued trend of more young people using e-cigarettes than cigarettes. In 2015, 16% of high schoolers & 5.3% of middle school vaped at least once a month (CDC & FDA).

Beginning August 2016, the Food & Drug Administration (FDA) can exercise some oversight into the sales, marketing, & manufacturing.


Learn more at:
- National Institute of Drug Abuse's Drug Facts: Electronic Cigarettes
- American Lung Association's E-cigarettes & Lung Health
- LiveScience's 4 Myths About E-Cigarettes
- US News' Changes to Vaping Rules Imminent
- Kids Health's About E-Cigarettes (also has age appropriate info for kids & teens)
- Tobacco Free Kids' E-Cigarettes: An Overview of Key Issues

For info on quitting, check out:
- Quitline NC-- free online or telephone (English, Spanish, many other languages, & TTY) cessatuib counseling
24/7. Lots of online materials for family/friends, employers, healthcare providers, etc.
- WebMD's Proven Strategies to Quit Smoking
- American Lung Association's Help Someone Quit

Is Gluten-Free the Diet for Me?

For the past few years, "gluten free" has been a buzz word. However, as a popular comedian points out below, many people (even some healthcare or fitness professionals) don't truly understand this dietary choice.

 

Gluten is a broad term for a protein found in wheat, rye, & barley. Commonly identified foods include breads, pastas, cakes, etc. However, a surprisingly large variety of foods contain vital wheat gluten (many processed foods) or malt (a barley derivative). Some foods are even inaccurately labeled as "gluten free".

Gluten has been blamed for a laundry list of ailments including bloating, chronic fatigue, brain fog, joint pain, etc. These symptoms can actually be caused by many different health issues or unhealthy habits.

There are some people who do medically benefit from a gluten-free (or the more restrictive & complicated FODMAP) diet, though.

- Celiac disease is a "...serious genetic autoimmune disorder where the ingestion of gluten leads to damage in the small intestine and other major organ systems." Other symptoms (including those above) may also be present. In this case, gluten can cause bodily harm or even death. It only impacts 1% of the population. (Celiac Disease Foundation)

- Even less people have wheat allergies. As with all allergies, contact can be dangerous or deadly.

- Gluten sensitivity is a newer & less understood condition. These people suffer from some of the above symptoms but don't experience celiac's intestinal damage. Currently, there is no test. Few studies have been conducted. Most were small (meaning limited result application). Some also showed unexpected or even conflicting results.

- Some people with Irritable Bowel Syndrome (IBS) also show improvement on a gluten free diet.

For the general population, going gluten free is unlikely to offer many benefits. Gluten free foods are often more expensive. They also tend to be less healthy. Manufacturers substitute more calories, fat, sugar, &/or salt to compensate for the missing flavor or texture. Cutting food groups from your diet may lead to nutritional deficiencies. Gluten free items are also less likely to be enriched with important vitamins & nutrients.

For more information, check out:
- Consumer Reports' 6 Truths About a Gluten Free Diet
- CBS News' Is Gluten Sensitivity For Real?
- EatingWell's Unraveling the Gluten-Free Trend

As always, talk with your healthcare provider about any health concerns you have. If you are looking for a primary care provider, call Granville Vance Public Health to schedule an appointment with Dr. Shauna Guthrie (Oxford 919-693-2141 or Henderson 252-492-7915).