What Is “Processed Meat” Exactly?

You might want to toss that package of sliced turkey sitting in your fridge right now: New research shows a link between processed meat consumption and premature death, according to a study published in BMC Medicine.

The European Prospective Investigation into Cancer and Nutrition (EPIC) study looked at health effects of eating processed meat on more than half a million men and women in 10 countries. Researchers collected data on people ages 35 to 69 who didn’t have cancer or a history of heart attack or stroke and followed them over the course of at least a decade. At the end of the study, about 26,000 men and women had died. The researchers found a link between processed meat consumption and increased chance of early death, especially from cardiovascular disease and cancer. They estimate around 3 percent of premature deaths could be prevented annually by limiting processed meat intake to less than 20 grams per day on average—that’s equivalent to a piece of sausage about the size of a matchbook cover, one slice of bacon, or a little less than a slice of lunchmeat.

So, what is “processed meat” exactly? “Typically, it means anything more manipulated than cut or ground,” says dietician Lisa Cashman, RD. “This includes most lunchmeats found in deli counters, anything with a casing or in sausage form, and, of course, anything smoked or cured like bacon.”

Don’t panic—not all of your sandwich filling choices are off the table. Cashman recommends these alternatives for lunchmeat addicts:

White-meat chicken
According to the study, poultry like chicken and duck won’t up your odds of cancer or cardiovascular disease. Slice white-meat chicken for your sandwich instead of buying it pre-packaged (those meats may still have added chemicals). If you can’t live without a grab-and-go option, Cashman recommends Applegate Farms, which offers hormone- and nitrate-free products.

Fresh-roasted turkey breast
Buy a turkey breast and roast it at home as a cost-effective option to processed meats. You can also look for fresh-roasted turkey at the deli. It should look similar to the turkey breast you’d have on Thanksgiving and will usually be labeled “cooked in-house.” If it looks more like thin, sliced bologna than what you had last November, it’s likely been manipulated. When in doubt, Cashman suggests asking a deli manager, who should be able to give you the details.

Egg salad
Use extra whites and fewer yolks for a slimmed-down version, and don’t go overboard with mayonnaise. Opt for Smart Beat lite mayo, which is lower in calories, saturated fat, and cholesterol. Then load your sandwich or wrap with veggies for added nutrition.

Meat-free options
While you should scale back on processed meats, be careful not to skimp on protein. While they may not all be as sandwich-friendly, foods like lentils, beans, nuts, nut butters and soy or tofu will help you up your intake.

photo: Brand X Pictures/Thinkstock

More From Women’s Health:
6 Reasons to Eat Less Meat
Read It and Eat It
Go-To Roasted Chicken

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The Doctor Tried To Make Me Fat With Processed Food

fat-doctors

I honestly don’t know why I was surprised, but I was. Here I am, sitting in an emergency care center waiting for the doctor to come examine my knee when there was a knock at the door. I assumed it would be the doctor or a nurse, so imagine my surprise when…

The assistant walked in pushing a snack cart asking if I wanted anything. That sounds all grand, right? Except that on the cart were chocolate chip cookies, buttered popcorn, and bags of chips… oh yea along with sodas and fruit juices (and not the good kind).

“No thanks” was probably out of my mouth too fast to be polite.

I looked over at Dan (such a good husband for taking me and keeping my company) when the room was empty again and announced, no wonder people are fat… their own doctors give them crap food.

Doctors Don’t Know Health

With all the education that doctors have to go through you would think that they would be educated on preventing illness all together. But to be honest, they are only educated in helping illness once it strikes.

What’s more is that most diseases and conditioned are derived from unhealthy lifestyles and obesity. So then why can’t doctors just educate patients on the importance of healthy living through exercise and nutrition?

Because they don’t know.

In fact, it’s hard to believe but med school doesn’t cover diet or exercise. And what’s more is that 53% of doctors are oveweight. With more than half carrying extra pounds, would patients even follow their advice when or if given? Probably not.

If doctors would simply learn and follow healthy habits themselves then the obesity epidemic just might start moving back in the right direction instead of continuing to climb.

I mean let’s face it, I said no to the cart but most people would see it and rationalize that if the doctor is offering it then it must be good for you! Right?

It’s a shame!

So what can be done?

f you know you’re carrying extra pounds or feel you are moving in that direction check with your doctor to make sure you can handle an exercise program.

From there talk with the people that know how to help you transform not just your body but your overall lifestyle as well like personal trainers (that’s me!) or a certified nutritionist.

We all want to believe that doctors hold the answers to everything, but clearly the don’t.

What’s To Eat? 

For breakfast I had the same ole oatmeal but with only a teaspoon of sunflower butter on top! I am working on controlling the urge to scoop the biggest amount possible.

Lunch

Left overs from last night: Lentils; whole wheat pasta with spinach and leeks. I also added some baby brussel sprouts!

Dinner

Kidney bean and potato patty topped with curry and a side salad! Seconds were involved :)

Questions of the Day: 

  • Has your doctor ever done or said anything that made you raise an eyebrow? 
  • What’s your favorite condiment? (Mine being sunflower butter, of course!)
Image source of doctor: http://1.bp.blogspot.com

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