Healthy bodies, healthy minds

Nancy Salvato
World and I. 21.10 (Oct. 2006): From World History In Context.
Copyright: COPYRIGHT 2006 News World Communications, Inc.

Full Text:

Child Nutrition and WIC Reauthorization Act

In 2004, the "Child Nutrition and WIC (Women, Infants, and Children) Reauthorization
Act" was passed to "address the growing obesity epidemic and promote healthy eating
and physical activity through changes in school environments." (1) Although schools are
locally controlled, any LEA, or local education agency which benefits from federal
school meal programs must develop a school wellness plan for the 2006-2007 school
year.

While any school's agenda and mission should reflect the values and specific needs of
those in the local communities served, the federal government is well within its bounds
to promote nutrition and exercise in schools that receive federal funding, as the
maintenance of a country in which the people are sovereign depends upon a healthy,
high-functioning society.

National School Lunch Program

The need for the schools to step up to this task is evident due to fact that the National
School Lunch program, administered by the U.S. Department of Agriculture (initially
implemented in 1947 to battle undernourishment), has devolved into processed and fast
food meals contributing to one out of every six kids being overweight. (2) As a matter of
fact, the USDA's Schools/Child Nutrition (CN) Commodity Programs created a market
for unwanted, "high fat and high cholesterol surplus products" (3) such as processed
pork balls (which use the pieces of the pig which restaurants refuse) or apples with no
taste. (4) Enhancing this problem are vending machines filled with Coke and Pepsi
products, the result of lucrative contracts with companies garnering exclusive rights to
selling their soda in our nation's schools. (5)

Although the National School Lunch Program is regulated, some nutritionists and food
advocates suggest more stringent meal guidelines because cheese and other
processed and canned foods are among the most common commodities available at no
cost to schools. Not surprisingly, this discourages serving fresh fruits and vegetables.
(6)
It has been suggested that the meat and dairy lobbies have significant influence over
those making decisions to purchase surplus beef, pork and other high-protein food
commodities to the neglect of healthier items. Schools are prohibited from serving
nondairy beverages as part of a subsidized lunch unless there is a medical reason not
to drink cow's milk. (7)

Compounding the situation are additional food products sold in vending machines, in
fundraising, and used as classroom incentives. Even teachers, administrators, and
parents are served less-than-healthy foods, such as doughnuts at meetings and other
events. (8)

According to Healthy Schools, a publication of the Healthy Schools Campaign,

"healthcare professionals are seeing weight-related health problems in school children
that in the past were simply nonexistent." (9) Soda, fast food and candy contribute to a
higher caloric intake, a hundred or more calories daily than ten years ago, and worse,
many kids are uninterested in eating fruits and vegetables. (10)

Wellness policy requirements

Wellness policy requirements of the school lunch law indicate that, in addition to
following nutrition guidelines for all foods available on each school campus, schools
should include goals for nutrition education and physical activity. Common sense
dictates that kids and adults receive sound education about food choices and provide
nutrition guidelines for what is being served. Some schools have already discovered
that cultivating gardens, offering cooking classes, and replacing boring cafeterias with
visually appealing food courts offering diverse cuisine also contribute to sounder
nutrition habits. (11)

How does exercise factor into the equation? Although kids should receive an hour a
day, many school districts allow students to skip physical education classes entirely. In
some cases, this is due to limited time, staff and equipment. (12)

There are many barriers to healthy school lunches, such as food preparation costs;
student food preferences; existing contracts; lack of facilities and staff to store, prepare
and serve fresh foods; antiquated kitchen design; limited access to fresh produce; and
agricultural industry practices. These obstacles must be negotiated in order to improve
the current situation. Research has proven that the benefits of healthy school lunch
programs, including better educational outcomes and reductions in healthcare expense,
are worth the work it could take to implement them. (13)
According to the Centers for Disease Control and Prevention (CDC), "it costs $6,000 to
feed a single child from pre-school through the time he graduates twelfth grade."
However, "it costs about $175,000 per adult to treat them for diet-related diseases from
the time they're thirty years on." Therefore, it only seems logical to invest money into
school food programs, as this is "critical to preventing diet-related health problems down
the line." (14)

On the run

According to Rick Bayless, an internationally known chef, it is entirely conceivable that

people who don't find food satisfying will eat larger amounts. (15) Regardless, time
constraints can dictate what families eat. Parents might work long hours to make ends
meet, and have kids who are involved in multiple after school activities. It's not entirely
surprising, then, that many families grab high-caloric, low-nutritional value fast food on
the run instead of partaking in traditional sit-down, sensory appealing, high-nutrient
meals, which offer the added benefit of connecting people to each other, their culture
and traditions.

Perhaps more transparency when it comes to the nutritional state of fast food will
compel people to demand healthier, satisfying takeout fare that excites the senses, such
as Boston Market or Panera Bread. Still, price barriers currently impede such availability
to lower income families, and leave McDonalds (whose "healthier" options many find
unappealing) as the most affordable choice when there is a time crunch.

In order to break an unhealthy lifestyle, kids and adults need to be convinced of the
incredible benefits that can occur should they change bad eating habits and make time
for physical activity. The importance of each food group, recommended amounts and
how exercise contributes to the mix should all be emphasized. For shock value, a
viewing of Supersize Me, a documentary that exposes the "greasy underbelly" of
McDonalds and other fast food restaurants, might be just the catalyst to ensure that
time is set aside each day to take better care of ourselves.

The role of exercise

Research has found that exercise might offset some of the mental declines associated
with the aging process. This is because exercise increases one's breathing and heart
rate, therefore increasing blood flow to the brain. According to the Human Brain Project,
a development of the Franklin Institute, "It is thought that one of the reasons why the
elderly--especially those with coronary artery disease or hypertension--tend to suffer
some degree of cognitive decline is in part due to a reduction in blood flow to the brain."
(16) Furthermore, "exercisers showed significant improvements in the higher mental
processes of memory and in 'executive functions' that involve planning, organization,
and the ability to mentally juggle different intellectual tasks at the same time." (17)

How many people are aware that school children who spend almost five hours each day
on the computer, watching TV, or playing video games may develop deep-vein
thrombosis (DVT), a condition that, due to impaired blood circulation because of long
periods of immobility, allows clots to form and eventually break free, causing death?
(18)

Aerobic exercise, in addition to improving blood flow, can also decrease depression.
"Aerobic exercise stimulates neurotransmitters in our brain to produce serotonin, an
endorphin which makes us feel good. And exercise, unlike antidepressants, has no
negative side effects." (19) Antidepressant drugs should be avoided because they can
interfere with brain biochemistry, and there is limited knowledge of how these drugs
affect the brain. (20)

Fatty acids

Neurons are the brain cells that communicate with each other. Their cell membranes
are made up of fatty acid molecules taken from the fat in food, which is broken down
during digestion. One of the most common fatty acids in myelin--the protective sheath
that covers neurons--is oleic acid, the most abundant fatty acid in human milk and in our
diet. (21) Monosaturated oleic acid is found in olive oil and the oils from almonds,
pecans, macadamias, peanuts and avocados. (22)

To build brain cells, you need fatty acids. There are two essential (meaning they are
derived from food and aren't manufactured by the body) fatty acids. The first,
alpha-linolenic acid (ALA), is the foundation of the "omega-3" family of fatty acids.
Omega-3 ALA is found in flax seeds, chia seeds, walnuts, sea vegetables and green
leafy vegetables. The second, linoleic acid (LA), is the foundation of the "omega-6"
family of fatty acids. Omega-6 LA includes expeller cold-pressed sunflower, safflower,
corn and sesame oils. (23)

On the one hand, fatty acids can boost intelligence. On the other hand, an imbalance
may be linked to hyperactivity, depression, brain allergies and schizophrenia. The
correct balance between omega-6 and omega-3 fatty acids may delay or reduce brain
function diseases such as Parkinson's and Alzheimer's, both of which exhibit a loss of
fatty acids in the membranes. (24) Sadly, "Western diets tend to have at least twenty
times more omega-6 fats (from meat and dairy) than omega-3 fats." (25) The remedy:
Eat more omega-3-rich fish and flaxseed oil, less sugar, and completely avoid trans fatty
acids found in partially-hydrogenated oils, margarine and shortening. Oils and salad
dressings should be avoided unless they are clearly labeled "cold-pressed"--or in the
case of olive oil, "extra virgin." (26)

The case against trans fatty acids

According to Biomedica Laboratories, Inc.: Trans unsaturated fatty acids are produced
commercially in large quantities by heating vegetable oils in the presence of metal
catalysts and hydrogen to form shortening and margarine.... Partial hydrogenation, the
process used to create trans fatty acids, is primarily used to produce solid fats.
However, it also removes essential polyunsaturated fatty acids, such as linolenic acid
(omega-3) and linoleic acid (omega-6), because they tend to oxidize, causing the fat to
become rancid with prolonged storage or when exposed to the high temperatures used
for commercial deep-fat frying. (27) Trans fatty acids disrupt communication in your
brain. Trans fats reduce blood vessel function and lower (good) HDL-cholesterol even
more than saturated fats. Both increase (bad) LDL-cholesterol levels. Trans fats are
abundant in French fries, margarine, potato chips and anything made out of partially
hydrogenated oil. (28)

On a molecular level, normal fatty acids have a natural curve. However, when
processed or heated (deep fried), fat molecules mutate and the fatty acids become
straighter and narrower. In this altered state they, "pack more tightly together into the
cell membrane, making it more saturated and rigid--less flexible and less able to
function properly."

Modifying natural fats alters "the basic building blocks of the human brain--weakening
the brain's architecture." (29)

Protein and amino acids

By now it should be clear that optimal brain function is connected to a healthy and
efficient cerebral vascular system. One of the bloodstream's functions is to keep brain
cells from overheating; if there weren't a network of cranial veins, heat generated by
brain activity would burn out its cells. Amino acids found in dietary protein, which are
used to create proteins, are the building blocks of this network. (30)

Dietary protein is broken down into 20 amino acids, which then help form 50,000
different proteins essential to the healthy function of our bodies. Examples of proteins
formed from amino acids include neurotransmitters and chromosomes, hormones and
enzymes. (31)

There are two groups of dietary proteins. Complete proteins, such as fish, meat, fowl,
eggs, cheese, and yogurt, contain ample amounts of all eight essential amino acids.
Incomplete proteins, such as grains and legumes, seeds and nuts, and other foods
provide only some of the essential amino acids. Incomplete proteins can be combined
to obtain all necessary amino acids. For instance, rice and beans can be combined to
make a complete protein. (32)

A meal high in protein will raise tyrosine levels in the blood and brain, causing neurons
to manufacture norepinephrine and dopamine, neurotransmitters that promote alertness
and activity. Tyrosine is also involved in making active thyroid hormones. An sluggish
thyroid gland can be indicated in cretinism, a form of severe mental retardation.
Tyrosine is found in almonds, avocados, bananas, dairy products, lima beans, pumpkin
seeds and sesame seeds. (33)

Norepinephrine, or noradrenaline, travels in the bloodstream, arousing brain activity and

helping with motivation, alertness and concentration. It is essential to forming short- and
long-term memories. Metabolic rate is also influenced by norepinephrine. (34)

Dopamine is necessary for healthy assertiveness, sexual arousal, and proper immune
and autonomic nervous system function. Important in motivation or feeling ready to
meet life's challenges, dopamine can be depleted by stress, poor sleep, alcohol,
caffeine and sugar. Age-related cognitive decline is associated with dopamine changes
in the brain. People suffering from Parkinson's disease and those whose hands tremble
have diminished ability to synthesize dopamine, which is crucial to fine muscle
coordination. Attention deficits are also associated with dopamine levels. (35)

While tyrosine has an energizing effect, tryptophan has a calming effect. Serotonin is
synthesized from tryptophan. The brain's tryptophan levels and serotonin levels are
associated with contentment and normal sleep. Serotonin is found in the central
nervous system, the walls of the intestine and in cells that promote blood clotting. It
helps regulate memory, learning, blood pressure, appetite and body temperature. Low
serotonin contributes to insomnia, depression, aggressive behavior, increased
sensitivity to pain, and is associated with obsessive-compulsive eating disorders.
Tryptophan is found in brown rice, cottage cheese, meat, peanuts and sesame seeds.
(36)

Carbohydrates fuel your brain

Glucose (a form of sugar) traveling the bloodstream, indirectly fuels the brain, whose
neurons demand a never-ending supply of energy since they are in a continuous state
of metabolic activity. Thinking, which can be exhausting, rapidly uses up glucose during
mental activity. Concentration drains glucose from a part of the brain associated with
memory and learning, therefore, the contents and timing of meals may need to be
coordinated to enhance learning. (37)

Complex carbohydrates--like fruits, vegetables and whole grains--provide more

sustained energy than simple carbohydrates, which are responsible for bursts of energy
and found in most processed or refined foods such as pastries. (38) According to the
Human Brain Project: "In natural foods, the cell walls are made of cellulose fiber that
resists digestion, slowing the breakdown and the subsequent release of sugars into the
bloodstream, kind of like the way a time-release capsule works." (39)

Simple carbohydrates break apart and enter the bloodstream quickly. (40) "Sugary
foods--including corn syrup, fruit juices, and honey--contain glucose that is absorbed
directly through the stomach wall and rapidly released into the bloodstream, almost as
quickly as if delivered by syringe." (41) A gradual release of glucose minimizes blood
sugar swings, optimizing brainpower and mental focus. (42)

Eating a sugary snack or drinking a soft drink quickly raises blood sugar and provides a
short-lived energy boost. Large amounts of sugar cause the pancreas to secrete insulin,
which triggers cells to pull excess glucose out of the bloodstream to store for later use.
Neurons, unable to store glucose, experience an "energy crisis" which in turn affects a
person's ability to focus and think. Glucose deficiency, called hypoglycemia, can lead to
unconsciousness. (43)

Soda and vitamin deficiencies

Soda consumption among children aged two to seventeen years rose 41 percent
between the years 1989-1995. (44) This is a big problem because consuming large
quantities of pop can cause vitamin and mineral deficiencies. Sugar contained in soft
drinks depletes magnesium. High levels of phosphoric acid may combine with calcium
and magnesium during digestion, depleting these vital minerals. (45) Phosphoric acid is
"used to acidify foods and beverages such as various colas, but not without controversy
as to its health effects. It provides a tangy taste, and being an agro-industrial chemical,
is available cheaply and in large quantities. The low cost and bulk availability is unlike
more expensive natural seasonings that give comparable flavors, such as ginger for
tanginess, or citric acid for sourness, obtainable from lemons and limes." (46)

Diabetes

Onset of type 2 diabetes can occur when the bloodstream is repeatedly overloaded with
sugar, gradually diminishing the body's ability to respond to insulin. Diabetics can
experience a narrowing of the arteries, leading to tiny strokes and gradual brain
damage. They're also likelier to suffer declining mental ability as they age, as well as a
slower ability to process information. (47) Furthermore, there is a "9 percent increased
risk of developing dementia--and Alzheimer's disease." (48) Diabetes sufferers are more
susceptible to depression. (49) Not surprisingly, there has been an epidemic of diabetes
in children in the last twenty years. People at risk for type 2 diabetes should exercise at
least thirty minutes a day to prevent onset. Exercise and diet is almost twice as effective
as drug therapy. (50)

Antioxidants

Atmospheric pollutants, including industrial chemicals, pesticides, herbicides, paints,

solvents, and even tobacco smoke expose people to "free radicals" (unstable molecules
that disrupt the function of living cells), which enter our bodies through the skin and
lungs. Lung tissue is easily damaged by free radicals. Just as cigarette smoke interferes
with the lungs' ability to absorb oxygen and produces neurotoxins, grilled and fried foods
also introduce free radicals, through ingestion. (51)

Consuming an adequate amount of anti-oxidant rich fruits and vegetables helps protect
the body from cell damage. This is because antioxidants donate their electrons to free
radicals in order to prevent them from stealing electrons from membrane fatty acids,
mitochondria, DNA, and elsewhere; effectively sacrificing themselves to preserve other
body parts. (52)

Vitamin E combats free radicals to ensure that red blood cells and capillaries deliver
oxygen to brain cells unimpeded. Just one vitamin E molecule will protect 200 fatty acid
molecules in the bloodstream from toxically combining with oxygen; which would
diminish oxygen available to the brain. (55) Processed foods, alcohol, tobacco, or smog
increase the need for vitamin E. In addition, fatigue, stress, and pollution deplete it.
Heat, oxygen, freezing, and chlorine destroy vitamin E. (56) Vitamin E and selenium
work powerfully in tandem. (57)

Selenium detoxifies heavy metals that damage the brain and other organs. By binding
itself to mercury, lead, arsenic, and cadmium--all of which disrupt brain chemistry by
displacing important minerals like iron, zinc, and copper--selenium grabs hold of these
molecules and removes them from brain cells. (58)

Lutein, the pigment that gives corn and marigolds their golden color and which is found
in carrots, oranges, eggs, and dark leafy greens (like spinach and kale), may provide
protection against atherosclerosis, hardening of the arteries due to fatty deposits. (59)
Plant-derived antioxidants that are blue in color (such as blueberries), are particularly
beneficial for the brain because they "contain the highest level of antioxidants--nearly
sixty times the recommended daily levels." (60) Because proanthocyanidins (flavenoids
found in green tea, black tea, and grape skin) are the first to neutralize free radicals,
they leave vitamins free to carry out their metabolic functions instead being summoned
to combat free radicals. (61)

Vitamin C is easily destroyed by water, heat, light and oxygen. Drying fruits cause them
to lose much of their vitamin C, while freezing has no appreciable effect. Aspirin
accelerates vitamin C's excretion from the body, and secondhand smoke lowers the
levels of vitamin C in children by 20 percent. Smoking an actual cigarette is worse.
Stress hormones deplete vitamin C and it is even lost through perspiration. (62)

B vitamins

B vitamins--such as folic acid found in leafy greens, dry beans and peas, fortified
cereals and grain products, and certain fruits and vegetables--may prevent stroke by
reducing homocysteine, an amino acid that damages blood vessels. (63)

Phosphatidyl choline, found in lecithin, is a fat-like substance that's necessary to

metabolize fats. Lecithin can be found in egg yolks, wheat germ, soybeans, organ
meats, and whole wheat products. (64)

Acetylcholine, an excitatory neurotransmitter, chemically carries thought and memory. It

plays a roll in memory storage and recall, and in concentration and focus. It is also
related to muscular coordination. Acetylcholine deficit contributes to memory decline
and reduced cognitive capacity. Acetylcholine, unlike neurotransmitters previously
discussed, is not made from amino acids. Choline, which is consumed, helps produce
acetylcholine. (65)

Vitamin B1, found in whole grains, eggs, beans, fresh leafy green vegetables, wheat
germ, and brewers' or nutritional yeast helps the nervous system function properly and
contributes to mental health. An individual with a mild B1 deficiency can become
irritable, apathetic, and forgetful. It helps glucose convert into brain energy and to create
myelin. (66)

B12 is found in fish, meat, poultry, dairy products, and eggs. B12 deficiency can cause
memory and balance disturbances, reduced sensation in the limbs, severe nerve
damage and dementia. Because B12 is not well absorbed through digestion,
supplements are recommended. (67)

Vitamin B6 increases levels of magnesium in plasma and red blood cells. Magnesium
deficiency increases risk of cardiovascular damage. High intakes of fat and/or calcium
can render levels of magnesium inadequate to deal with physical stresses (exertion,
heat, cold, trauma or burns), or emotional (pain, anxiety, excitement or depression).
Asthma also increases the demand for magnesium. Because magnesium is found in
many foods but only in small amounts, a single food will not fulfill daily requirements. A
variety of fruits, vegetables, and grains must be eaten to meet the necessary amount.
(68)

Because B vitamins are water-soluble and not retained in the body, they must be
replenished regularly through diet. They can be destroyed through high-temperature
cooking or commercial food processing. B vitamins are easily depleted by caffeine,
alcohol, excessive consumption of sugar, smoking, prescription drugs, exercise and
stress. (69)

Nutritional literacy

Clearly, the civic mission of our schools should include advancing a healthy, high
functioning citizenry. A school wellness plan that promotes nutritional literacy will go a
long way toward advancing this goal. While food pyramids and medical opinions can
help people determine how best to take care of their bodies, it is likelier that a deeper
knowledge of exactly how food and exercise advance good health will generate more
people to take better care of themselves. Healthy bodies equal healthy minds.

NOTES

(16-18, 21-26, 28-46, 48-69) The Human Brain Project http://www.fi.edu/brain/index.htm

(14) A Model that Works http://www.starchefs.com/features/editors_dish/

obesity/part2/html/index.shtml

(19, 20) Beat the blues with exercise www.ivillage.co.uk/dietandfitness/mndbodsprt/

stressmgmt/articles/0,,272_565736,00.html

(2, 5) Feed It To The Kids

http://www.chefann.com/html/press_media/articles/65_FeedItToTheKids.pdf

(1) Haute Cafeteria

http://www.chefann.com/html/press_media/articles/66_Haute_Cafeteria.pdf

(9, 10, 12, 13, 15) May 2005 "Focus on School Food" Healthy Schools
http://www.healthyschoolscampaign.org/news/newsletter/ 2005-05-healthy-schools.pdf
(46) Phosphoric Acid http://www.answers.com/topic/phosphoric-acid

(4) Potato Chips, Cola And Sweets, Oh My!

http://www.chefann.com/html/press_media/articles.html

(6, 8, 11) School Food Revolution

http://www.nsba.org/site/doc.asp?TRACKID=&VID=2&CID=1234&DID=35294

(3) School Lunch Crunch http://newyork.parenthood.com/articles.html?article_id=8542

(7) School lunches: weapons of mass destruction?

http://www.finalcall.com/artman/publish/article_608.shtml

(27) Trans Fatty Acids http://www.recoverymedicine.com/hydrogenated_oils.htm Child

Nutrition and WIC Reauthorization Act
http://www.house.gov/ed_workforce/issues/108th/education/
childnutrition/billsummaryfinal.htm

Nancy Salvato works as a Head Start teacher in Illinois. She is also the President of
The Basics Project, a non-profit, non-partisan (501c3) research and educational project
whose mission is to promote the education of the American public on the basic
elements of relevant political, legal and social issues important to our country. She is
also a staff writer for the New Media Alliance, Inc., a non-profit (501c3) coalition of
writers and grass-roots media outlets, where she contributes on matters of education
policy.

Salvato, Nancy

Source Citation (MLA 8th Edition)

Salvato, Nancy. "Healthy bodies, healthy minds." World and I, Oct. 2006. World
History In Context,
go.galegroup.com/ps/i.do?p=GPS&sw=w&u=elm35681&v=2.1&id=GALE%7CA186
998690&it=r&asid=278651b33fbc3db40fab5fd962935552. Accessed 15 Apr. 2017.

Gale Document Number: GALE|A186998690