Processed Meat: How Much Is too Much?

Virtually all healthy eating guidelines—everything from the Dietary Guidelines for Americans to the recommendations put out by the World Health Organization, the American Cancer Society, and the American Heart Association—include some sort of recommendation to limit your intake of processed meat.

But there’s a lot of confusion about what counts as processed meat: Ham, bacon, pepperoni, and hot dogs are generally included in that category. But what about uncured bacon or hot dogs with no nitrites added? What about sliced turkey or roast beef from the deli counter? Are they processed?

And what exactly is it about processed meat that makes it a problem. Is it just about the nitrites? Is it sodium? Saturated fat? All of the above?

What about uncured bacon or hot dogs with no nitrites added? What about sliced turkey or roast beef from the deli counter? Are they processed?

I think there’s also some understandable confusion about what it means to “limit” your consumption. Is one serving a week too much? One serving a month? Is any amount safe?

Kathleen Zelman is a registered dietitian who, among other things, served as the director of nutrition for Web MD for many years. She recently wrote a white paper for the North American Meat Institute addressing some of these questions and concerns about processed meats. She sat down with me to discuss this further.

What counts as processed meat?

As Kathleen explains:

Minimally processed meat is the correct term for raw, uncooked meat products that have been minimally altered (grinding, cutting) to create familiar cuts like strip steaks or pork chops. No additives or preservatives are used. It is simply processed from the whole animal into edible portions you see in the grocery store.

Further processed is the term used for meat and poultry that has been transformed through salting, curing, fermentation, smoking, cooking, batter/breading and/or the addition of ingredients to enhance flavor or improve preservation and safety. Examples include hot dogs, ham, sausages, corned beef, lunch meat, bacon or beef jerky as well as canned meat and meat-based preparations.

You see the problem. Most of us would not call a piece of raw chicken or pork processed meat. But in the meat industry, these are considered processed meat. For that matter, most of us would not put a can of tuna in the same category as hotdogs or corned beef. And yet, in the meat industry, these are all “further processed” meats. The way processed meat is defined in research studies is also fuzzy and inconsistent, but tends to align more with the meat industry’s definition of “further processed....

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Youtube Vs Facebook: Which Platform is Best for Business Marketing

Marketing is nothing new, but since the advent of the Internet and the social media sites, Marketing has achieved even greater heights and is no longer bound by the geographical restrictions. 

Now there are many sites through which you can market your brand, like Instagram, Twitter, and even Spotify. Based on the average monthly users, just two social media sites—Facebook and Youtube—could give you the chance to gain the highest possible reach. 

But which one among those two is best for business marketing? We'll compare both of these behemoths' side by side and understand what they offer and what they offer better than its opponent and also which is best suited for you. 

Facebook marketing

According to the stats from the second quarter of 2020, there are over 2.6 billion users on Facebook every month. That means you can potentially advertise your brand to billions. But that's not the only reason why Facebook is perfect for marketing; it also has a plethora of impressive features that can nudge you and your products into the limelight. 

Gaining fame on Facebook is moderately easier than on YouTub—you can advertise with not only videos but also photos and text. Facebook offers a lot of impressive features that'll help you gain Facebook likes and promote your brand.

Facebook personal profile 

Through the personal profile, you can connect with your friends, family, or even customers by sharing behind the scenes of your business for more Facebook likes and engagement from your customers. 

A personal profile will help in supporting your other business pages, too. Plus, you can target friends of friends in order to multiply the engagement. 

Facebook business page

This is the place where you'll...

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Dance Yourself Fit—an Interview with Mike Peele

Physical inactivity is a global health challenge. It's associated with adverse health effects related to aging, weight control, physical function, longevity, and overall quality of life.

Dancing is a form of physical activity I've covered in the past (like in this article about BodyGroove) because dance is associated with health benefits across our lifespans. And no, you don’t have to be a professional dancer (or even be on TikTok) to get the benefits.

In a recent meta-study, researchers systematically reviewed the literature on the effectiveness of structured dance interventions, in comparison to other structured exercise programs, on physical health outcome measures.

After reviewing 11,434 studies, a variety of dance genres and structured exercise interventions were compared. This meta-analysis showed that dance interventions significantly improved body composition, blood biomarkers, and musculoskeletal function. The effect of either intervention on cardiovascular function and self-perceived mobility was equivalent.

Dance interventions significantly improved body composition, blood biomarkers, and musculoskeletal function.

The study concluded that “undertaking structured dance of any genre is equally and occasionally more effective than other types of structured exercise for improving a range of health outcome measures. Health practitioners can recommend structured dance as a safe and effective exercise alternative.”

Special guest Mike Peele on dance and fitness

None of this will come as any surprise to my special guest, Mike Peele. He's no stranger to the benefits of dance. In fact, Mike was recently asked by Verv.com to add his Hip-Hop Fit videos to their workout library.

Brock:

Mike, you have a degree in film and television, you've worked with artists like Beyonce, Rihanna, and Madonna. You've been featured in a ton of national commercials, feature films, and you are a two-time Fitness Universe and a two-time Fitness American champion plus an accomplished dancer and choreographer. Every good superhero has a creation story. So what's your creation story?

Mike:

Oh, gosh. My creation story is that I come from a single-parent household. My mother raised me by herself. She did an amazing job. She instilled in me hard work, dedication, not giving up on myself, and believing in all of my talents.

I am the type of person that's just like 'There's nothing that I can't do.' And if I can't do it right now, you...

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The Science of Tipping Points: How 25% Can Create a Majority

Around 100 years ago, women were legally banned from wearing pants. In fact, women were not allowed to wear pants on the floor of the United States Senate until 1993. In the 17th century, men commonly wore high heels. In the '80s and '90s, you could expect to be greeted with a thick cloud of cigarette smoke when you entered public spaces, like restaurants and even offices. As a child, I rarely rode in a car seat and always slept on my stomach in a crib surrounded by soft, padded bumpers—all things that would get a parent ostracized if not arrested today.

As much as we feel bound by them, our societal norms are usually fluid.

Less than 10 years ago, marriage was not a privilege extended to everyone—and now we have viral videos of two grooms doing incredibly impressive lifts and mashup dances for their first dance. I can now get a care package of cookies delivered to my friend who just had surgery at her door in less than 48 hours and they’ll look better than any that I could make myself anyway. Public opinion is even turning on climate change. In the United States, the majority believes not only that global warming is real but that we should be doing more to combat it.

As much as we feel bound by them, our societal norms are usually fluid. Sometimes that fluidity comes about because of advances in our knowledge about safety or public health or the irrefutable science behind a warming atmosphere. Sometimes our societal norms are adapting to new technologies. And sometimes we see changes in public perspective because we begin to allow ourselves to accept change and the associated risk.

But where does that tipping point happen? When does a minority opinion begin to become the majority? It turns out that you don’t have to wait for 50% of the group to be on board with an idea for that idea to have any hope of becoming the majority opinion.

From minority to majority—a tipping point study

In a study published in the journal Science, Dr. Damon Centola of the University of Pennsylvania and his collaborators found that the tipping point comes at only 25%. In other words, once a minority view is held by at least one quarter of the group, that minority view will take over and eventually become the majority.

The fact that this so-called tipping point comes into play far below a 50% majority is not a new discovery. In a ground-...

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How to Get Referrals and Fuel Your Success

Whether you run your own business, work for a company, or in the midst of a job search, you know your network is critical to your success. Sometimes it’s a question of who you know. Are there people in your circle who’d be willing to make an introduction when you ask for one?

But other times, it’s about whether the people you know are willing to go above and beyond without you prompting them. These people constitute not just your network, but your network of referrers. These are the people who recognize an opportunity to say, on your behalf, "Hey, I know just the person you need to talk to about that—let me set it up."

Sometimes, it’s about whether the people you know are willing to go above and beyond to refer you without you prompting them.

A referral network can take time to build. But it’s worth the investment of your attention. Today we’ll talk about how you can begin to lay that groundwork and prep your supporters to create opportunities for you.

Have one extraordinary thing you do

Chances are, there’s plenty you do well. Success relies on a collective of skills. But being referrable begins with clarity around what you want to be known and referred for. 

In my business, I do a wide variety of work. I speak, I design organizations, I coach, and I deliver learning. But what's my one thing, my own bit of extraordinary? When a leader needs to align and activate their team behind an important outcome, be it leading change or building a powerful employee experience, I design and facilitate those conversations.

The more specific your 'extraordinary,' the more targeted your referrers can be.

I do that work uniquely, and with extraordinary results.

It’s really specific. But that’s important. The more specific your 'extraordinary,' the more targeted your referrers can be.

So what’s your version of this? Whether you’re seeking new clients for your business or a new opportunity within your company, what’s your one thing?

You may be great at project management or executing campaigns. But likely so are a lot of people.

When an opportunity arises for someone to head up a new marketing council, a referral like "You should choose Kay; she's a great project manager" carries some weight. But if the people searching for that new council head hear "When Kay leads a project, she's amazing at driving stakeholder alignment and buy-in," that specific example makes a more compelling case.

Do everything well. But choose a spot in which you’re extraordinary. And let that be the thing for which you’re referred. 

Encourage referrals...

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6 Creative Tips for Parents of Picky Eaters

I'm one of those adventurous people—I've always been willing to try any new food at least once. (Within reason—I don't do insects and liver!) I'm especially adventurous when it comes to vegetables. The presentation of color, texture, and even smell rarely dissuades me.

Because of my willingness to eat a pungent mystery food, I was cautiously optimistic that my eight children would follow in my footsteps—or should I say palate?—and give most foods a try.

Forget it!

When I became a mom and had three kids with sensory issues who couldn't tolerate certain textures, I discovered a whole new world of food pickiness. I had to get creative to make sure my kids ate healthy foods, and I can honestly say it wasn't always easy.

RELATED: 12 Tips to Get Your Picky Toddler to Eat

Eight kids and 25 years later, I've learned a few tricks to help entice even the pickiest taste buds. Today I have six helpful tools to help the fussy eaters in your household expand their culinary horizons and try new foods.

1. Give up the power struggle

My number-one tool to ease your journey with a picky eater might surprise you. Are you ready? It's you!

As parents, we'll do anything to make sure our kids feed our kids nutritious foods. We prepare leafy green salads and whole grain pasta topped with fresh veggies and low-salt marinara sauce, opt for the leanest proteins, and even encourage dairy alternatives like almond milk.

But what do we do when our best efforts don't cut it with our kids?

No, we don't force them to eat what we've made. We do the opposite—let them decide if they'll give it a try.

It's perfectly normal for kids to be unsure of new foods.

Dina Rose, PhD, a sociologist and author of It's Not About the Broccoli, sets us straight by stating, "A lot of the time it's a control struggle, not forcing them to eat the last two bites of green beans." In an NBC news article about kids who are picky eaters, she stressed that kids are wise to the fact that mealtime is something their parents care about. But Rose says that it's perfectly normal for kids to be unsure of new foods. Nutrition science research, she said, shows that it can take kids up to 12 exposures to a new food before they decide if it's something they like.

The next time your little angel wants nothing to do with the veggie...

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What it Takes to Be a Virtual Leader

Mark Divine is a former Navy SEAL and has trained thousands of aspiring Navy SEALs. He owns and runs the SEALFIT Training Center in San Diego, California where he trains thousands of professional athletes, military professionals, SWAT, First Responders, SOF candidates, and everyday people looking to build strength and character. The QDT team conducted a short interview with him about his book Staring Down the Wolf (St. Martins Press, 2020).

So much of workplace life is remote right now. What are your key tips for supervisors to help them continue to motivate and lead their team over a screen?

I have found that a key to leading a remote team effectively with online video conferencing is to lead them in certain activities that take them out of their comfort zone and lead to deep connection. This creates great engagement and personal growth from what was formerly a boring and routine digital meeting.

Examples can include the Box Breathing practice that we do with Unbeatable Mind students (which is discussed in the book) or a physical activity like 50-00 air squats done together or each teammate sharing something vulnerable such as how they are handling the stress of the shelter in place orders. These experiences are out of the normal flow of business discussions and planning, but the time spent doing them creates a much deeper connection than if the participants were actually physically in the same room and not doing them. This is how a team can grow “vertically”—developing their character, compassion, and connection—while also working on the “horizontal” skills required to competently perform their duties at the organization.

Can the principles discussed in Staring Down the Wolf (courage, trust, respect, growth, excellence, resiliency, and alignment) be applied to students and teachers who have had their education dramatically shifted? How can students prove to be leaders in a Zoom classroom and inspire their classmates and peers?

These principles are universal and applicable to all individuals and all situations, including students and teachers.

The foundation for outstanding student teams will be built upon the first three commitments of Courage, Trust, and Respect. A student can lead with courage by taking the risk to be authentic with their views, rather than hiding behind the latest social trends and memes. Also, they can demonstrate that they stand for something more than their own egoic needs, such as the well-being of the other students. This courageous behavior creates the conditions for trust, which is further strengthened through...

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