Quarter Pounder

Last week in For The Love of Food I called out Men’s Health as B.S. of the Week for their article, “Eat healthy at the airport.” There seems to be a growing trend in the number of weight loss programs that support eating fast food. The idea is that some menu items have slightly fewer calories than others and do not contribute (as much?) to weight gain.

It is true you can lose weight eating anything (so long as you do not eat very much of it), but that does not make eating fast food a good idea. What is misleading about these programs is the grossly inappropriate use of the word “healthy.”

Credit the book Eat This, Not That for this special brand of quackery on which Men’s Health bases their article. They begin with the example of McDonald’s (because, you know, where else are you supposed to go eat?) and suggest you order the Quarter Pounder without cheese (and without fries and soda) over the Premium Grilled Chicken Club.

The reason?

The Quarter Pounder has only 410 calories compared to the 570 calories of the chicken sandwich, a 30% reduction.

To me this sounds the same as saying 7 cigarettes is healthier than 10 cigarettes.

Sure it might be “better” to smoke a little less, but do you really believe you are doing yourself any favors? You’re still ingesting something toxic. Would you be happy if China promised to put a little less melamine in your child’s baby formula?

After decades of consuming slightly smaller doses of poison is it logical to think you’d be a more sprightly 80 year old than you would have been eating full dose poison? I don’t think so.

Rationalizing

Rationalization is the name of the game here:

“Some people are going to eat fast food no matter what, it might as well have fewer calories.”

“It’s impractical to not eat fast food. What if I’m in a hurry?”

“There’s nothing else to eat at the airport, do you want me to starve?”

“I cannot afford to eat anything healthier. Value meals are the best!”

“I just eat crap then spend extra time in the gym, so it balances out.”

“I love junk food and could never stop eating at McDonald’s.”

*shiver*

The problem with all these faux arguments is that they are based on the assumption that fast food is an inevitable part of life, too powerful to resist or avoid. My guess is we can thank the McDonald’s marketing team for this twisted bit of psychology, but that does not mean we have to accept it.

Here is why those arguments don’t hold water:

• The “fact” that some people will continue to eat fast food does not preclude the need to have a diet that endorses it.

• There is always something to eat besides fast food. In fact, there was actually a time when Burger King didn’t exist!

• A few healthy-ish options can be found at the airport, but if you do a tiny bit of planning beforehand you don’t have to be stuck eating there in the first place. Another thing to consider is that starving would be healthier, since caloric restriction has been consistently shown to improve health, prevent disease and extend life. (But don’t worry, going hungry isn’t necessary.)

• The organic kale and tempeh I ate for dinner last night cost the same (~$3.50) as that flaccid Quarter Pounder in the photo, and smelled 1000% better (yeah, I actually bought one). [For the record: I did ask for it without cheese and they just botched my order–can you imagine it looking even more tasteless? Blah. So much for tricking yourself into eating fewer calories.]

• Working out is very important for your health, but it does not give you essential vitamins, minerals and all the other wonderful things offered by whole foods–exercise cannot substitute for a healthy diet.

• There is room in your healthstyle for any food on special occasions. Personally I prefer to use my occasions for exquisite (rather than cheap) meals, but for some of you special may mean going out with the guys for game night or a road trip from L.A. to S.F. (i.e. the In-N-Out in Kettleman City). What is important is that you make sure foods that do not contribute (or are detrimental) to your health make up an extremely small proportion of your diet.

The Real Problem

I contend that the real issue is not that there is nothing else to eat besides fast food, but that we are not trained to recognize any other option. There is a whole world of food out there that does not include unsanitary chain restaurants.

The little secret those of us who don’t eat fast food know is that this other world is far tastier than the one of processed foods and chain restaurants. Also, the convenience factor is easily overcome if you approach it right.

The Answers

Your first defense against eating foods you didn’t plan for (isn’t that what fast food really is?) is to make sure you have a plan. Always.

Rule #1 is to know what, when and where you are going to eat all your meals throughout the day by the time you leave your house in the morning. Not doing this is setting yourself up for an uh-oh. If you are not able to know for certain the specifics of your meal plans, at least try to envision the most likely scenarios and think of ways to make them as healthy as possible. Trust me, these decisions are a lot easier if you make them before you are starving and willing to eat a deep-fried shoe.

Rule #2 is to always have a back up plan. Is there any chance that your friend will bail on you for dinner? Or that you will get stuck at work so long your neighborhood grocery will close? In cases like this it is best to have a plan B. I keep stuff in my freezer and pantry that can be whipped up at any given moment. I also store food in my desk at work for emergencies.

My go-to back up plan is carrying a small bag of nuts like almonds or cashews around with me where ever I go. That way I have something to snack on until I can get myself into a more favorable eating environment. Keep a small bag of nuts in your purse, glove compartment of your car, gym bag, desk drawer or carry on luggage. Your hidden snack should be in whatever container you will be sure to have with you at all times.

Nuts make a particularly good snack because their high fat and protein content (the super good-for-you kinds) make them very satisfying. One day when you are not starving try eating exactly 8 almonds, take a sip of water and wait half an hour. For me, this usually staves off hunger for at least another 45-60 minutes, and sometimes up to 2 hours.

It is more difficult to restrict your intake to 8 or 10 nuts when you are starving, however. But it is easier to exercise self-control if you believe (through experience) that a certain quantity is sufficient to satisfy your appetite. This is why I recommend you try this once before you find yourself in an emergency situation.

If for some reason you end up hungry and do not have your handy bag of nuts, you still have non-Whopper options:

• Grocery stores Most grocery stores have fresh sections with cut up vegetables, fruits, hummus, lean meats and lots of other healthy items (nuts included). Pretend like you are having a picnic and nibble on a few of these things instead or resorting to the drive-thru. You will get plenty of calories, I promise.
• Delis A small sandwich with lean meats and vegetables is a pretty good, easy option if you can find a deli. I would not call this an ideal meal, but it’s better than a BigMac for sure.
• Non-chain restaurants If I am resigned to eating in a restaurant I haven’t planned on the first thing I look for is a non-chain restaurant, preferably a place that specializes in soups, salads and sandwiches. These places are usually well stocked in vegetables and often boast organic produce. They can be a little pricier than a Happy Meal, but it is worth it if you don’t have to eat a gray colored mystery meat patty, right?
• Colorful plates Wherever I decide to dine, I search the menu for dishes that sound like they have a high percentage of vegetables, preferably multicolored. Ordering a side salad or vegetables instead of potatoes is an easy way to accomplish this mission.
• Little bread Giant servings of generic, processed breads made of refined white flour are the biggest problem at most mediocre restaurants. If you can, try to order something that doesn’t require too much bread. This is especially true if you will be sitting on an airplane for the next several hours.
• Avoid cheese Cheese is delicious and I love to eat it occasionally. However, it is common these days for restaurants to bury plates in cheese to mask the crappy ingredients they used for the rest of the dish. Chili’s low quality cheese is hardly worth the extra few hundred calories being used to cover up the fattening, mediocre food you ordered.
• No sweets Sugar is one of the most dangerous things you can eat and should always be consumed with caution. We all love desserts, but you will be much better off saving your sweet tooth for truly special occasions. Airport terminals really aren’t that special.
• Healthy fats I go out of my way to find healthy fats like nuts, fish and salad oils when I am eating solely to satisfy my hunger. These fats will make sure you stay full as long as possible.
• Lean proteins As far as satisfaction goes, what is true for fats is true for proteins. Because they digest so slowly proteins help you feel full longer. Fish, eggs, nuts, beans and even whole grains like brown rice can give your meal a more satisfying impact.
• Eat simply When you are eating on-the-go and in restaurants you are unsure about, your best bet is to stick to simple items. Avoid menu descriptors like glazed, gooey, cheesy, creamy, fiesta, piled, smothered, etc. Sauces are really a problem at airport-style restaurants. Stick to predictable items to keep yourself out of trouble. A turkey sandwich or chop salad are usually pretty safe.

The basic message is to find fresh foods and eat as balanced as possible. No matter what you order this is probably not going to be the most delicious meal of your life, so you may as well try to make it as healthy as possible. A little planning–like eating before heading to the airport–can go a long way in saving special occasions for food that is truly special.

What are the biggest obstacles you encounter when stuck somewhere without food?

Article was originally published June 3, 2009.

Vegetables

“I’m amazed how many Californians don’t seem to realize that not everyone lives in an area of bountiful Farmers’ Markets.”

One of the most common complaints I get from readers is that they don’t have access to the same kind produce and farmers markets as I have here in San Francisco. Truth is, few places in the world have farmland like California and this is a legitimate gripe.

Luckily the number of farmers markets in the US has been on a steady increase over the last decade.

But I have a hunch there are other things keeping you from shopping at the farmers market each week and I’d love to know what you think.

Is it time? Money? Politics? Priorities? Or am I way off the mark?

Vote below and I’ll discuss the results in the coming weeks. If you choose “other” please give your reason in the comments so I have something to work with.

[poll id=”7″]

Thanks team!

Princess Peaches

I’m not sure if it is officially summer yet or not, but if we’re judging the season by what we find at the farmers market there is no lingering doubt: summer is here.

Normally I am a very disciplined shopper. I focus on vegetables, particularly green ones, and only pick up enough fruit to quench my sweet tooth. But there was none of that today.

Nectarines

Organic Strawberries

I think I remembered to pick up a bunch of kale and some salad supplies, but for the most part I couldn’t pull my attention away from all the fruit that filled the farmers market today.

Cherries are still the most abundant (and enticing), but in addition this week there were also peaches, nectarines, strawberries, blueberries, plums and apricots. And unlike the sour fruit you usually find this early in the season, all this was sweet, plump and juicy.

Haas Avocados

Saturn Peaches

(My apologies to those of you who do not live in California or do not have access to such wonderful produce. My number one complaint at Summer Tomato is about how I flaunt San Francisco produce and thus torture those who don’t have it. But my goal here is to share and inspire you to want fresh fruit and vegetables, so if it means making a few of you long for CA produce, so be it.)

Summer Squash

Green Garlic

But in truth there were a number of wonderful vegetables today. Green Gulch farm was back, with their typical assortment of breathtaking greens and herbs. Summer squash, peas, carrots, onions, cabbage, broccoli and beets also shouldn’t be missed.

Rainbow Carrots

Red Mustard Greens

Today’s Purchases:

• Strawberries (Dirty Girl Produce)
• Green shallots (Dirty Girl Produce)
• Red kale (Dirty Girl Produce)
• Cherries (Twin Girls Farm)
• Mediterranean cucumber (Happy Quail Farms)
• Cubano pepper (Happy Quail Farms)
• Summer squash (The Peach Farm)
• Green garlic (The Peach Farm)
• Princess Peach (Tory Farms)
• Avocado (Brokaw Nursery)
• Salad greens (Green Gulch Farm)

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

Feedback has been fantastic so far from the 55 Knives e-book. The 55 Knives project is a joint effort of 55 top food bloggers offering personal stories paired with hand-selected recipes. I contributed a chapter, as did many of my favorite food bloggers. Definitely worth checking out.

More bad news for supplements this week. Seems protein supplements are toxic and omega-3 supplements add nothing to a healthy diet. Shocker I know. I’m also very curious to see how the salt battle will end. While I would certainly like to see less in processed foods, I would hate government regulation to interfere with my dining experiences. This weeks article in the Times takes an interesting look.

I read many more wonderful articles than I post here each week. If you’d like to see more or just don’t want to wait until Friday, be sure to follow me on Twitter (@summertomato) or the Summer Tomato Facebook fan page. For complete reading lists join me on the social bookmarking sites StumbleUpon and Delicious. I’m very active on all these sites and would love to connect with you there. (Note: If you want a follow back on Twitter introduce yourself with an @ message).

Links of the week

• The Hard Sell on Salt <<A thorough look at the politics and health issues of salt. Personally I think salt is fine on real food, because you don’t need that much to add flavor. But tons of salt is used in processed foods to mask the pronounced ass flavor. I don’t think salt itself is the real problem, food processing is. (New York Times)
• Consumer Reports tests find traces of heavy metals in some protein supplements <<BS of the week. This makes me angry. Not CR, they’re awesome. But that supplements are unregulated and therefore often contain poisons. Not that you should be taking supplements, but still. (LA Times)
• Brighten that dish with a dash of fresh herbs <<I thought I was the only one who did this, but I guess adding a huge amount of fresh herbs to your food is catching on. If I don’t have much food in the house, I’ll make a bunch of herbs the cornerstone of a  meal. Some work better than others (e.g. basil, cilantro, parsley). (SF Gate)
• After a point, more omega-3s don’t help the heart <<Another reason to get your nutrients from food instead of supplements. You don’t need any extra. (Medline)
• Sticky Rice is Secret Ingredient in Great Wall of China’s Strength <<How awesome is this?? (TreeHugger)
• Is Raw Milk Treated Unfairly? <<A good, thoughtful article. Raw milk is a tricky subject. (Marler Blog)
• Help your heart. Brush your teeth twice a day. <<It seems both what you put in your mouth and what you remove from it are tied to heart disease. Nothing wrong with fresh breath either. (LA Times)
• Discovering San Francisco’s Ferry Plaza Farmers’ Market <<Ecosalon has a great piece on my favorite farmers market this week.
• The Claim: Rosemary Helps Reduce Toxins in Grilled Meat <<Not sure I’d count on this, but it’s an interesting point about food interactions. (New York Times)
• Red and Gold Beet Salad <<A recipe overflowing with my favorite ingredients. Yummmm. (Macheesmo)

Moroccan Stew

The biggest obstacle in trying to eat healthy is often the cooking process itself.

Our “convenience generation” grew up expecting our meals to come wrapped in plastic, and for the most part our parents were willing accomplices in the move away from real food.

When we are hungry we go to a restaurant or stay home and zap something in the microwave. Fast food is no longer a special occasion adventure to share with the family (I got to go to McDonald’s for my 10th birthday), it is now a part of our daily lives. Occasionally we might bake a pre-made lasagna or boil some water and mix it with powdered cheese, but we all know that’s not cooking. We’ve never really learned to cook.

Worsening the situation is the fact that we are left to fend for ourselves much longer than previous generations. Marriage and family are being postponed later and later for the sake of education and career, so there is no real incentive for us to create real, structured meals. We go off to college, eat horribly (I’m pretty sure I ate out every single meal for 4 years straight), then move on to our jobs or graduate studies with the same bad habits. If we’re lucky over the years we learn to spend a little more money and get slightly better fare, but in the end it is usually the same low-quality food.

This is a recipe for disaster.

As I explain in my free guide How to get started eating healthy, food prepared with fresh, seasonal ingredients is the easiest, tastiest and most effective way to improve your health and body weight. You can’t expect to have good health if you continue eating processed convenience foods, no matter how much you try to skew your intake of macronutrients to reflect the latest diet trend.

I write frequently about the benefits of shopping at farmers markets, but for most people I talk to cooking is the ultimate barrier to healthy eating. Kitchens scare us (they certainly used to scare me), and farmers markets can be intimidating if you do not know your way around.

(Read: Top 10 Mistakes Made By Farmers Market Noobz)

There are many approaches to cooking, but certainly a degree of creativity and sense of adventure are required if you are going to experiment with seasonal vegetables. If you see something interesting at the farmers market but don’t believe you can cook it, you probably aren’t going to buy it. But you should.

Being comfortable in the kitchen is the key to making this whole process work, but you do not have to be a superchef with fancy knives to prepare a wonderful meal. You just need a few basic tools, a few basic techniques and some good, fresh ingredients.

If I could I would use these next paragraphs to outline the basics of cooking, but since I’m really not a chef I probably wouldn’t do a very good job of it.

Luckily, Mark Bittman (@Bittman) and Alice Waters (@chezpanisse) have already done this for us. Bittman offers his definitive guide to basic cooking, How To Cook Everything and its arguably more useful companion, How To Cook Everything Vegetarian. Waters argues that the best recipes are the ones we learn by heart, and explains how it’s done in her books In the Green Kitchen: Techniques to Learn by Heart and The Art Of Simple Food.

These renowned chefs do an incredible job of breaking the cooking process down into its elements, starting with the equipment you need (not much) and very basic cooking techniques. They explain how to create simple recipes, but offers dozens of variations on each one, essentially teaching how to make yourself into an innovative, creative cook.

In other words, these books can teach you how to cook from the farmers market. Eureka!

There are an infinite number of ways to learn to cook, but you can’t go wrong by learning from the best.

For an electronic option, Drew Kime of How To Cook Like Your Grandmother put together a fantastic step-by-step guide of basic cooking techniques in layman’s language. I’ve read through it and it is absolutely awesome. Definitely check it out if cookbooks intimidate you. This one won’t.

What are your favorite guides for simple cooking?

Article was originally published June 17, 2009. It has since been updated.