A MENU SPECIAL ENJOYED RECENTLY
AT
THE ROSE ROOM CAFE IN WEBSTER, MA
CURRY PUMPKIN BISQUE WITH ROASTED CHICKPEAS
CHIA, FLAX, HEMP, PUMPKIN SEEDS
____
NUTRITION HAS BECOME A LIFESTYLE FOCUS ALONG WITH MY HATHA YOGA MOBILITY & WALKING
___
FOCUS OF THIS POST
PRELUDE
British Parliament responds to food adulteration
PART 1
An overview of how our contemporary relationships between BIG FOOD, government oversight authority and the public were established is presented
PART 2
The question of why I eat certain foods and not others is addressed by reflecting on past food experiences
&
PART 3
A brief update follows noting a rewarding walking accomplishment, recent efforts to enhance my yoga mobility and ending with an acknowledgment of three individuals
_____
EVALUATING THE FOOD ENVIRONMENT
It is through a lens highlighting our past and current food environments that decisions about what we eat and why can be better appreciated.
PRELUDE
I briefly mention a historic response to a known food crisis in London to illustrate what is possible when government officials respond and enact legislation to hold food corporations accountable for the safety of the products sold.
*
For many years the people of London were being made sick and dying from the foods sold to them.
ADDRESSING
A
FOOD CRISIS
LONDON, 1820
CHEMIST
FREDERICK ACCUM
"Our pickles are made green by copper; our vinegar rendered sharp by sulphuric acid; our cream composed of rice powder or arrowroot in bad milk; our comfits (= sugary sweets) mixed of sugar, starch and clay, and colored with preparations of copper and lead; our catsup often formed of the dregs of distilled vinegar with a decoration of the outer green husks of walnuts, and seasoned with all-spice, "
in
A Treatise on Adulterations of Food, and Culinary Poisons
**
*
IN
1860
THE
BRITISH PARLIMENT
PASSED LEGISLATION
Preventing Adulteration In Food and Drink
The widely publicized Bradford, Yorkshire deaths of 21 people eating candy containing arsenic facilitated efforts to pass this law.
-----
PART 1
IN
STARK CONTRAST TO ENGLAND
THE
UNITED STATES
EXPERIENCED
MANY ADDITIONAL DECADES OF COMPROMISED FOODS
*
THE
PUBLIC
CONTINUED
TO
BE
SUBJECTED
TO
DECEPTIVE FOOD PRACTICES BY CORPORATIONS
RESULTING
IN
WIDESPRED ILLNESS & MANY DEATHS
___
What follows is a brief, selected overview of the early unaccountable and unsafe food environments and food chains in the United States.
The evolution of the often confrontational relationships between increasingly powerful food manufactures, state and federal government officials and the public are reflected in the many diverse and excellent articles and books on these issues and about food itself.
---
Newspapers reported accounts of illness and deaths from consumption of processed foods from both chemicals and additives.
Companies selling foods focused on making profits - challenged by the short time before the products they sold began to decay.
NOTE
Accounts from the early 1800's and into the 1900's documented food adulterations using chemical preservatives including formaldehyde in milk, coal tar dyes in candies and fillers - including chalk, plaster of Paris, alum, sawdust in flour and bread.
The public unknowingly purchased foods containing unidentified additives as the labels often were misleading, deceptive.
*
DOCUMENTING RESISTANCE TO FOOD REGULATIONS
An account of the food crisis created by corporation leaders in the manufacturing, processing and packaging of diverse products sold including meats, milk, flour & breads, candy, beverages and the efforts of individuals in states and within the federal government to protect the public has been documented
in
DEBORAH BLUM'S BOOK
THE POISON SQUAD
(2018)
Years of advocating for public food safety based on numerous publications by Wiley and his staff of chemists and many others were repeatedly resisted by food manufactures and powerful political allies in states and congressional representatives in Washington including members of White House administrations.
NOTE
[1]
Departmental approval was required to publish research data but was often denied for political considerations instead of being based on their scientific merits.
[2]
Individuals supportive of Wiley's call for federal food and drug regulations included ALICE LAKEY, journalist JOHN MULLAHY and GEORGE THORNDIKE ANGELL among other notable advocates.
[3]
The states also called for federal legislation that would require food executives to be accountable for the safety and purity of their products: to stop adding unknown substances that were often unhealthy, often toxic.
UPTON SINCLAIR'S BOOK THE JUNGLE
Sinclair was a socialist and concerned about existing labor conditions employees were subjected to.
He was able to publish initially in serial format and eventually, after considerable resistance and long delays, successfully his book.
*
The reaction to Sinclair's book led President Roosevelt to send two advisors to Chicago to evaluate the alleged Meat Packing abuses.
Their report confirming the unsanitary conditions and practices the author wrote about was a critical development leading many to support passage of Federal legislation.
TAKEAWAY
Wiley's advocacy and those by made by many others over two decades finally achieved the requisite political leverage to obtain Congressional votes, a Presidential signature.
***
**
*
PURE FOOD & DRUG ACT
THE
NEW LAW HAD SIGNIFICANT LIMITATIONS
(1) IT LACKED SPECIFIC DEFINATIONS
&
(2) IT WAS DIFFICULT TO ENFORCE
A major weakness of the law was its failure to define what constituted adulteration of foods - defined as the addition or subtraction of any substance to or from food - altering the natural composition and quality of the food it affected.
NOTE
CASES HAD TO BE BROUGHT TO COURT,
MANY CASES OF VIOLATIONS FAILED TO CONVICT
___
Many of the processing of foods were done without public disclosure to give the appearance the foods were fresh - attempting to hide the real challenge of food spoilage.
EMERGING TECHNOLOGY
A new era of extending foods for consumption was being developed when Wiley accepted his position at the Department of Agriculture.
Using blocks of ice to keep foods fresh or storage of foods underground was gradually replaced through the creative efforts and persistence of individuals with mechanical skills.
THE
REFRIGERATION AGE
BEGINS
NICOLA TWILLEY'S
FROSTBITE
(2024)
The Division of Chemistry became the Food and Drug Administration during FDR's administration in 1932.
The FDA was formed to protect business interests and to protect the public.
Legislation in 1938 placed cosmetics under federal legal protection along with Food and Drugs.
*
1943
USDA GUIDELINES
SEVEN FOOD GROUPS
NATIONAL WARTIME NUTRITION GUIDE
 |
1950's , 1960's
Government officials nutrition recommendations in 1956 identified four basic food groups:
milk, meat, fruits/vegetables, grains
___
As BIG FOOD grew they increased their scientific staffs along with marketing and advertisement departments as well as establishing large legal departments and well funded lobbying efforts.
It became common practice to have large donations from BIG FOOD to political campaigns of individuals seeking House and Senate election.
A REVOLVING DOOR
Another common practice was to have both BIG FOOD executives and government officials change positions.
As a consequence, business interests often were a higher priority than those concerns of the public including safety and transparency.
*
1958
GRADUALLY
RELINQUISHING CONGRESSIONAL OVERSIGHT
A NOTABLE EXAMPLE OF FOOD POLITICS
WAS
THE GRAS EXEMPTION
(= GENERALLY REGARED AS SAFE)
The Food Additives Amendment to the Federal Food, Drug and Cosmetics Act occurred in 1958 during the Eisenhower Administration.
Manufactures were required to provide safety data of food additives to the FDA before being made available to the public.
&
Cancer causing additives found in humans and animals were banned under the Delaney Clause.
BUT
THERE
WAS
A
LOOPHOLE
EXEMPTIONS EXISTED FOR COMMON CHEMICALS
After 1997 the companies introduced new chemicals in foods independent of the FDA advanced review.
NOTE
[1]
The FDA oversees packaged foods, dairy and seafood
[2]
The USDA oversees meat, poultry & egg products
----
ANOTHER EXAMPLE OF FOOD POLITICS
INVOLVED
THE
QUESTION
THE AMERICAN HEART ASSOCIATION
RECOMMENDED
POLICIES
WITH
UNINTENDED
HEALTH CONSEQUENCES
POLICY DECISIONS WERE MADE BASED ON
INCOMPLETE DATA, IGNORING ALTERNATIVE EVIDENCE
&
BIG FOOD LOBBYING
FOLLOWING
THE
PUBLIC DEBATE
IN
SCIENTIFIC, HEALTH COMMUNITIES
BETWEEN
BIG FOOD had lobbied for Key's position against saturated fats and responded to the adoption of the government policy by developing low fat, high sugar processed carbohydrate products to the detriment of public health.
***
DURING
THE
1980's
[1]
PUBLICATION BY USDA, HHS
OF
FIRST OFFICIAL
DIETARY GUIDELINES FOR AMERICANS
"avoid too much fat, saturated fat, and cholesterol"
[2]
HIGH FRUCTOSE CORN SYRUP
(HFCS)
WAS
ADDED TO MANY PROCESSED FOODS
Introduced during the 1960's with increased use in the 1970's & 1980's
HFCS received GRAS status by the FDA in 1983
HFCS consumption was later correlated with an increase in weight, obesity and diabetes
[3]
OTHER SCIENTIFIC DEVELOPMENTS
INCLUDED
THE
RISE
OF
GENETICALLY MODIFIED FOODS
The Flavr Savr tomato developed by Calgene, Inc. became the first GMO food product sold in 1983.
ALSO
APPROVAL OF LOVASTATIN TO REDUCE CHOLESTEROL IN 1987
&
GRADUAL INTRODUCTION OF GLUTEN -FREE PRODUCTS
*
1992
THE
THE FOOD PYRAMID
INTRODUCED
AS
SIX CATEGORIES
 |
2001
FAST FOOD NATION
PUBLICATION
BY
ERIC SCHLOSSER
BY
2008, 2009
MICHAEL POLLAN
OFFERS ADVICE
EAT FOOD ..
IN SMALL AMOUNTS ..
MOSTLY PLANTS
IN
TWO BOOKS
IN DEFENSE OF FOOD
AND
FOOD RULES
NOTE
By encouraging consumers to eat food he means eating real, whole foods without significant processing.
POLLAN
ALSO
ADDRESSED
OUR
FOOD ENVIRONMENT CHALLENGES
"Bogus health claims and food science have made supermarkets particularly treacherous places to shop for real food, ..."
MICHAEL POLLAN
FROM
"IN DEFENSE OF FOOD
AN EATER'S MANIFESTO"
Pollan explains and writes critically about the practice of nutritionism exercised by BIG FOOD focusing on components of foods such as nutrients, vitamins, minerals instead of the whole food.
NOTE
BIG FOOD
uses
branding to add healthy components to unhealthy heavily processed, ultra-processed foods.
*
2009, 2010
NOVA (=NEW)
FOOD CLASSIFICATION
BY
CARLOS MONTEIRO, COLLEAGUES
The Brazilian scientist proposed four different categories of foods based on the degree of their processing and purpose.
I use Marion Nestle words in her 2025 book WHAT TO EAT NOW describing the four categories.
[1]
UNPROCESSED OR MINIMALLY PROCESSED
[fruits, vegetables, grains, beans, meat fish, dairy eggs ("whole or "real" foods, fresh or frozen)]
[2]
PROCESSED CULINARY INGREDIENTS
[sugars, vegetable oils, butter, flour, starch, salt, added nutrients or preservatives]
[3]
PROCESSED
[canned, fermented, cured and cooked foods, usually with processed culinary ingredients added]
[4]
ULTRA-PROCESSED
[industrially manufactured products usually containing nonfood additives used cosmetically to impart color, flavor, or texture, along with processed culinary ingredients]
NOTE
Modification to this classification has occurred; not surprisingly, criticisms exist including the recognition that not all ultra-processed foods are unhealthy.
*
2011
MY PLATE
 |
2013, 2018
PUBLICATIONS
OF
MICHAEL MOSS
SALT, SUGAR, FAT
&
HOOKED
---
BIG FOOD
REACHES
THE
'BLISS POINT'
REVEALING
THE SCIENCE BEHIND UPF'S
MICHEAL MOSS provides details of how food scientists were able to manipulate salt, sugar and fat to stimulate the reward centers of the brain.
This was designated as reaching the 'bliss point', when foods become addictive.
___
He also explained the ever increasing development of new flavors, textures by extensive chemical use and chemical combinations, processing manipulations.
NOTE
Both books highlight a situation that in many ways parallels the lack of transparency about food issues addressed by Dr. Wiley and contemporaries during his long tenure at the Department Of Agriculture.
TAKEAWAY
BIG FOOD continues to manufacture ultra-processed food products that compromise the public's health.
&
The foods manipulated in this way are currently considered to be addictive.
NOTE
I RECALL THE 1967 COMMERCIAL
WITH
BERT LAHR
ABOUT
LAY'S POTATO CHIPS
"Betcha can't eat just one"
FOOD
WHAT THE HECK SHOULD I EAT
BY
MARK HYMAN MD
&
DAVID L. KATZ
SEE
MY
YOGA WEBSITE POST
(FEBRUARY 24, 2019)
*
2020 - 2025
GOVERNMENT
DIETARY GUIDELINES
NOTE
THE
WORDS
ULTRA-PROCESSED FOODS
WERE
NOT
USED
*
2023
ULTRA-PROCESSED PEOPLE
BY
CHRIS VAN TULLEKEN
WAS
PUBLISHED
[2]
COMPLEX NUTRIENTS COMBINED
CREATE
HYPERPALATABLE FOODS
The author's update information on topics consumers deal with daily including the ever increasing availability of UPF's.
[3]
CRITICAL
OF
CONTINIOUS GLUCOSE MONITORS
The authors share the experience of Belluz a diabetic, using the device and found the technology lacking when examining variable results obtained when used by the general public.
They are especially critical of claims by companies of providing clients with "precision nutrition" advice - in their opinion, not worth much.
__
Like MICHAEL POLLAN, MICHAEL MOSS, CHRIS VAN TULLEKEN, and BELLUZ & HALL, nutrition specialist MARION NESTLE emphasizes consumers become better informed about the foods they eat.
The benefits of eating real whole foods and the significant challenges to do so in our compromised BIG FOOD environment is a central theme in the newly published book by Marion Nestle.
*
2025
WHAT TO EAT NOW
BY
MARION NESTLE
The author has addressed and updated the many supermarket challenges consumers face as expressed by Michael Pollan in his book IN DEFENSE OF FOOD.
___
THE BASICS
NESTLE covers Diet and Health, Decoding Food Labels, Health Claims and Endorsements, Calories, Diets and Dieting and Certification Seals and Eco-Labels.
SOME PERSPECTIVES
DIET AND HEALTH
"I am not a fan of special diets or dieting, I happen to like vegetable and plant foods and prefer the taste of minimally processed foods. I do have my favorite ultra-processed foods, but try to keep this to a minimum."
DECODIING LABELS
I cite the FDA's definition of 'NATURAL FLAVORS
"the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional."
HEALTH CLAIMS
"I wish we could eliminate health claims on food products and replace them with warning labels."
&
"But health claims are inevitably misleading, not least because it is impossible to show that a single food product makes a difference to health except when it is a major source of calories or is the only source of a particular nutrient in a highly restricted diet."
HER ADVICE
eat real food, mostly plants and limited.
I especially enjoyed her using corn as an example to demonstrate the distinction of unprocessed CORN ON THE COB to the creation of the DORRITOS - a popular ultra-processed product with a list over 30 ingredients.
*
I
ADMIT
----------
The bulk of Nestle's 703 page book highlights a tour of the supermarket aisles - citing her table of contents:
ON THE PERIPHERY
the beverage aisle, the produce section, the meat section, the fish center , the dairy section , the egg section,
THE CENTER AISLES
Lightly PROCESSED, PROCESSED CULINARY INGREDIENTS, ULTRA-PROCESSED
She also provides commentary on Special Section Kids & Pets and a special section of evolving trends.
NOTE
In future posts I will address Nestle's current perspectives included in her tour of the supermarket.
___
PART 2
EXPLAINING
WHY I EAT WHAT I EAT
I borrowed these six words from the authors of the recently published book Food Intelligence The Science of How Food Both Nourishes and Harms Us by journalist Julia Belluz and scientist Kevin Hall PhD.
The authors cite these six words as a major reason for writing their book.
*
MY EARLY
FOOD ENVIRONMENT
1950's - 1960's
I identify foods eaten at breakfast, lunch and dinner.
With the benefit of GOOGLE, I have surveyed the foods sold that were eaten at home - admittedly what I share below is incomplete but adequate to reach some conclusions.
BREAKFAST
Cereals & Milk (Cheerios, Corn Flakes), Eggs with Bacon, Sausage and Toast, Pancakes with Syrup & Butter, Margarine, Jelly, Instant Oatmeal, Orange Juice, Waffles & Syrup, English Muffins
LUNCH
Peanut Butte & Jelly, Celery, Radish, Cold Cuts (Ham, Bologna, Liverwurst, Salami), Lettuce, Onions, Cucumber, Pickles, Fruits (Apples, Oranges, Tangerines, Bananas, Peaches, Pears, Plums, Grapes, Watermelon)
DINNER
Fried Chicken, Turkey, Ham, Corned Beef, Roast Beef, Pork Chops, Meatloaf, Hamburgers, Hot Dogs, Fish Sticks, Liver, Spam, TV Dinners, Chicken Pot Pie, Spaghetti, Noodles, Canned Vegetables (Corn, Beans, Spinach, Green & Yellow Beans, Beets), Lettuce, Shrimp, Scallops
&
UNDER THE UMBRELLA
OF
'SNACKS'
Bubble Gum, Tootsie Rolls, Milk Duds, PEZ, Devil Dogs, Hostess Cup Cakes, Twinkies, Snickers, Milky Way, Almond Joy, Hershey Kiss, Chocolate Bars, Lollipops, Ice Cream (Cones, Sandwich & Bars), Pudding, Custard, Sprinkles, Soda, Milk Shakes, Frappe, Taffy, Reese's Peanut Butters Cup, Chunky Milk Chocolate, Potato Chips, Crackers, Goldfish, Pringles
ALSO
Baked Goods: Cookies, Donuts, Muffins Entenmann's Coffee Cake, Pound Cake, Cheesecakes
TAKEAWAYS
MY DAILY NUTRITION HABITS WERE POOR
I
WAS
CONSUMING
HIGHLY PROCESSED FOODS WITH ELEVATED LEVELS OF SALT, SUGAR & FAT
AND
UNFORTUNATELY
MY
NUTRITION
GOT WORSE EATING OUTSIDE THE HOME
ESPECIALLY
WITH
THE
EMERGENCE & GROWTH
OF
THE
CHEAP, CONVENIENT FAST FOOD INDUSTRY
LIKE
McDonald's
It was during 1961 when the first McDonald's business was introduced near the JUNIOR and HIGH school buildings I attended.
INEXPENSIVE, FAST SERVICE
Menu items included Hamburgers, Cheeseburgers, French Fries, Soda, Thick Milkshakes, Pie Coffee & Milk along with options for extra Pickles, Ketchup, Mustard and Onions.
AND
DURING
THE
1970's - 1990'S
BIG FOOD
ACCELERATED THEIR
PRODUCTION & MARKETING
OF
HIGHLY PROCESSED & ACCESSIBLE FOODS
ALSO
DURING THIS TIME
THE
AMERICAN HEART ASSOCIATION
&
LATER
GOVERNMENT GUIDELINES
RECOMMENDED
EATING CARBOHYDRATES
&
POLYUNSATURATED OILS
NOTE
POLYUNSATURATED FATS
(PUF'S)
(KNOWN AS SEED OILS, VEGETABLE OILS)
THEY WERE ADDED TO MANY PRODUCTS SOLD TO THE PUBLIC
HOWEVER
MANY OF THESE OILS WERE FOUND TO BE
UNHEALTHY BASED ON EXTENSIVE RESEARCH
TYPES OF PUF'S
OMEGA 3 & OMEGA 6 ARE ESSENTIAL, REQUIRED PUF'S NOT MADE BY THE BODY.
OMEGA 9 IS NON-ESSENTIAL, MADE BY THE BODY.
NOTE
AN IMPORTANT CONSIDERATION
FOR OUR HEALTH
IS
THE OMEGA 6 & 3 RATIOS PRESENT IN THE FOODS WE EAT
CURRENT RECOMMENDATIONS
OF
PUF'S
The ideal ratio of omega 6 & 3 is 1:1 but still healthy even at 3:1 to 4:1.
SIGNIFICANTLY
Food analysis has demonstrated that highly processed and ultra-processed foods can contain omega 6 to 3 ratios of 10:1 - 20:1.
These elevated omega - 6 UPF's are known to increase cardio-vascular health risks.
SOME SCIENCE
Research has confirmed that a polyunsaturated fat like omega 6 linoleic acid with C=C (double carbon bonds) are unstable and can be oxidized forming free radicals which can contribute to blood vessel inflammation and lead to cardio-vascular plaque formation.
ALSO
THE PUBLIC WAS ENCOURAGED TO USE
TRANS FATS
These were originally declared safe based on limited reports.
HOWEVER
Research data about their impact of health demonstrated these trans fats were harmful and eventually were banned in 2018 but still are present in foods consumed by the public.
[BIG FOOD can add up to 0.5 grams of trans fat per serving yet food labels display 0 presence]
*
FOR ME
THE
1970's - 1990's
WERE
DECADES OF LESS THAN IDEAL
FOOD HABITS
I never established a practice of preparing regular evening meals where I resided while in New York, Pennsylvania, Maryland, Massachusetts and for the 3+ years in Fredericton, New Brunswick, Canada.
___
A lot of highly processed foods including cookies, donuts and muffins as well as pizza, Chinese restaurant meals and various fast food items including soda were consumed.
GRADUALLY GAINING WEIGHT
It was during my initial years employed at the Shriners Hospital For Children requiring long daily commuting by car, train that I often purchased muffins on the way to Boston and burgers, fries and soda, at times pizza at South Station on the way home.
I KNEW CHANGES NEEDED TO BE MADE
BY 50
I WAS ESTABLISHING
NEW EATING PRACTICES
IMPROVING DAILY FOOD CHOICES
More attention was directed to what was eaten in preparation for and after my major thoracic reconstructive surgery (pectus excavatum) given my age in June, 2001.
I lost twenty five pounds before the surgery and began to make better nutrition choices before the initial operation and afterwards.
My recovery went well - I returned to work a month after the operation still dealing with physical restrictions that time would address.
MY BEST DECISION
Dr. John Wain at MASS GENERAL HOSPITAL restored my severely compromised breathing, years of asthma and allergies providing an opportunity and stimulus to make better health decisions that included improving nutrition.
*
APPROACHING 60
INTRODUCTION
TO
RAY HOYT, HATHA YOGA
Establishing a major lifestyle focus on both hatha yoga mobility and nutrition began and accelerated after a chance meeting sixteen years ago with Ray - my incredibly talented and inspiring yoga instructor & Tui Na massage specialist.
___
NOTABLE
Disciplined, frequent practice over many years gradually led to my more mobile body while aging from a senior to geriatric.
I acquired strength, balance and flexibility along with controlled breathing and, significantly, the ability to 'calm the mind' from racing thoughts.
NOTE
[1]
Detailed documentation on the growth and evolution of my yoga mobility were maintained - keeping records of what movements were done in each of the many group classes and one-on-one sessions I participated in.
[2]
Taking photos was another useful way to access my progress over time and done, in part, with the intention of writing a book combining my yoga and nutrition experiences.
For years I have been using my various yoga website posts as topics that would be included in the organization and writing of a book about my experiences.
ALSO
Efforts were directed to return to my adolescent, high school weight through physical activities and nutrition.
SUCCESS!
During
2017
My weight was lowered to 125 pounds
AND
75 in three months, my weight during the past several months has been relatively stable (115 - 118 pounds) - a source of immense satisfaction.
*
AT 65
MEDICARE ENROLLMENT
At this time Dr. Jarrod Faucher became my Primary Care Physician & Geriatric Specialist.
For ten years Dr. FAUCHER and I have discussed many health issues including risk factors based on lipid panel values.
(see comments below)
NOTE
I had no physician during the years following the loss of employment at the SHRINERS HOSPITAL in BOSTON via an anticipated layoff in late December, 2009 until enrolling in Medicare.
My yoga activities served as a vehicle to maintain a relatively healthy status.
DURING
THE
THE PAST SEVERAL YEARS
I
HAVE
EATEN
MORE NUTRIENT-RICH WHOLE FOODS
IN WEBSTER, MA
AT
THE ROSE ROOM CAFE
The owner
SHORT & LONG TERM
NUTRITION GOALS
[1]
LESSEN CARDIO-VASCULAR RISKS
&
[2]
MAINTAIN A HEALTHY MICROBIOME
**
*
BACKGROUND
[1]
REDUCING CARDIAC RISK FACTORS
JULY, 2021 - AUGUST, 2025
MAKING MORE INFORMED FOOD CHOICES
My diagnosis of coronary atherosclerosis based on calcium score imaging of four heart arteries led me to more closely evaluate and select what I should be eating daily.
I ACTED QUICKLY
I immediately began taking Rosuvastatin (40mg) and Aspirin (81mg) daily
recommended
by
Dr. FAUCHER
NOTE
I
EXPERIENCED
SIGNIFICANT REDUCTION OF RISK FACTORS
AFTER
21 DAYS
Comparing lipid panel data of key risk factors before and after taking the prescribed medications were significant.
I was fortunate having no perceptible negative side effects.
CONSISTENT RESULTS
The medications, daily nutrition choices and physical activities over the past five years have all contributed to values of LDL-CHOLESTEROL, TRIGLYCERIDES and APOLIPOPROTEIN B well below recommended guideline levels while increasing my HDL-CHOLESTEROL values.
My Apolipoprotein B values, considered by many health officials as the most important and informative indicator of cardio-vascular risk, were noted by Dr. Faucher and my Cardiologist with approval.
NOTEWORTHY
The Apolipoprotein B data does reflect on the small dense LDL particles created resulting from oxidations that can initiate inflammation in the blood vessels leading to plaque formation.
---
IDENTIFYING FOODS NOT EATEN
WHAT I HAVE AVOIDED
No red meats, bacon, sausage, hotdogs, hamburgers, processed cold cuts, fried foods have been eaten for years.
I avoided most processed foods with added seed oils (=vegetable oils) - those with polyunsaturated fatty acids containing an elevated ratio of omega-6 to omega-3.
ALSO
During the past six months at THE ROSE ROOM CAFE I have not eaten any baked goods (such as cookies, muffins, cake, scones and other selections) demonstrating an impressive level of discipline and focus on the big picture, long term objectives.
&
No snacks (chips, candy bars, granola bars, dried fruits with sulfur dioxide treatment), ice cream with fudge have been eaten.
IN ADDITION
I also did not drink soda (regular, diet) or fruit juices, flavored water with added sugars, or any alcohol.
I limit consumption of added sugars (mono, disaccharides), I do not use artificial sweeteners.
Coffee and teas containing caffeine also have been recently avoided to prevent GI issues - with the benefit of contributing to improved sleep.
TAKEAWAY
THE LIPID PANEL DATA
VALIDATE
MY APPROACHES TO NUTRITION
OF
EATING
REAL FOODS, LIGHLTY TO MINIMALLY PROCESSED
&
SELECTED HEALTHY ULTRA-PROCESSED FOODS
[2]
NURTURING
A
HEALTHY MICROBIOME
2015, 2016
PUBLICATIONS
10% HUMAN
&
I CONTAIN MULTITUDES
BY
ALANA COLLEN, ED YONG
 |
My first and main meal each day is enjoyed after an early morning walk and a yoga session - appreciating diverse menu selections that are complemented with SEASONAL SALADS and frequent SPECIALS throughout the year.
____
EXAMPLES
OF
MY
RECENT
MORNING MEALS
INCLUDE
EGG SAMMY ... YOGURT, JAM & GRANOLA ... YOLKS & SPUDS ... TOFU SAMMY ... BLUE MELT ON FLATBREAD ... CAPRESE ON FLATBREAD ... BREAKFAST BURRITO AMONG OTHERS
NOTE
SOME MEALS INCLUDE MODEST ADDITIONS
OF
GOAT CHEESE, FETA,
CHEDDAR, MOZZARELLA
&
BLUE CHEESE
___
SIX
OTHER
RECENT MENU SELECTIONS EATEN
INCLUDE
A
SEASONAL SALAD
KALE, BROCCOLI, BABY CARROTS, HUMMUS
 |
Each of my purchased meals are supplemented with items I bring from home - with the knowledge and permission of the owner.
I have focused on selecting diverse, nutrient-rich foods containing different combinations of proteins, fats and carbohydrates with their natural fiber, vitamins, minerals and phytochemicals.
I
HAVE
INTENTIONALLY
LIMITED PURCHASE
OF
HIGH & ULTRA-PROCESSED FOODS
More organic food products have been selected in an attempt to potentially reduce exposure to diverse chemicals associated with pesticides, herbicides, fungicides
AMONG MY CURRENT
BANANAS
ORGANIC APPLES
KIWI
GRAPES
ORGANIC
BLACKBERRIES
BLUEBERRIES
CHERRIES
RASPBERRIES
APRICOTS
POMERGRANATES
&
ORGANIC DRIED APRICOTS
DAIRY
ORGANIC TOFU
SEAFOOD
SALMON, TUNA, SARDINES
_____
EATING AT CONDO
My morning meals have been complemented with small meals during the early afternoon.
NOTE
I usually only eat within a six to eight hour window and only drink water as deemed necessary afterwards.
---
EXAMPLES
OF
EATING
MORE DIVERSE FOODS,
IN SMALL AMOUNTS
MY
SALMON & ENDAME SPAGETTI
ON
EZEKIEL MUFFIN
Pursuing a lifestyle focus on nutrition has contributed to an ability to engage in two physical actives that have enhanced my physical and mental health status.
_______
UPDATING
WALKING & YOGA
ACTIVITIES
[1]
WALKING
(5 AUGUST - 30 DECEMBER 2025)
I have been fortunate to be able to continue my early morning walks during the transition of seasons: from Summer to Fall to Winter.
During this period daily temperatures have lowered from the 70's to below 0 F with wind chill.
*
ON
DECEMBER 27, 2025
MOVING SLOWER WITH SNOWFALL
IN EARLY DECEMBER I ENJOYED
A
RECCENT
ACCOMPLISHMENT
1,700
CONSECUTIVE DAYS WALKING
NEW ACQUISITIONS
Worn out shoes and boots were replaced - with quality brands from SNEAKARAMA in Shrewsbury, MA.
WALKING SHOES
TOPO PHANTOM 4
WALKING BOOTS
KEEN
Targhee II MID BOOTS
WATERPROOF
[2]
YOGA
Daily morning and evening yoga sessions in my condo studio have continued since the last post in August.
At the end of my evening yoga session on December 31st, I will have completed eight consecutive years of both morning and evening yoga sessions at home.
*
MY
CONDO YOGA STUDO
*
ADDRESSING SARCOPENIA
COMPLEMENTING
HORSE SQUAT
MOVEMENTS
I started doing PUSH UPS before starting morning yoga sessions towards gradually acquiring additional upper body strength.
NOTE
My upper body soft tissue trauma experienced five days before my 70th birthday in March, 2021 accelerated muscle mass loss.
STRENGTH INCREASING
Traditional Push Ups with hands on the mat were complemented by Push Ups using elevated bars in various positions.
