Non-emergency Sheriff numbers: 760-940-4300 or 858-565-5200
Open Office Hours
Monday - Friday 9 AM - 2 PM
Cascadians, Inc. 2025 Board of Directors
Architectural
Don Drake
President: Marie Scott
Vice President: Wayne McMullen
Secretary: Karyl Bruhn
Treasurer: Darrell Echard
Directors: Russell Lazott
Patt Perkins
Kay Yauger
2025 Committee Chairs
Landscape
Cliff Vaughan
Emergency Medical Prayer
Lorraine McMullen
Long Range Planning
Don Ekstrom
Mary Froese
Breakfast
Kathy Ferrin
Finance CRV Pickup
Karyl Bruhn
Legislation
Jim Murphy
Winni Lucas
Social
Diana Sherlock
Newsletter BINGO
Karyl Bruhn
Alice Nolf
Surveillance Welcoming
Darrell Echard
Gina Marin & Chris Echard
Library Potlucks
Leann Crofoot
TV Equipment
Wayne McMullen
Give Away Table
Laura Vaughan
Patt Perkins & Diana Sherlock
Clubhouse Decorating
Mary Froese
Sunshine
Lorena Velez
February 2025 1
Cascadia
With May comes May gray, May flowers, Mothers’ Day, and our Memorial Day social. Memorial Day is a day to honor those who gave their lives for our freedom and safety Memorial Day is also a great day to join our community for good food, fun and fellowship; mark your calendar to join the community for this special event.
Tax Day 2025 has come and gone. Yard Inspections have also come but might not be gone for some. The week of April 14th, the first round of checks were completed. The week of April 28th. If your space did not pass the second inspection, expect a letter from the office detailing next steps. Weeds and open skirting were the main issues. Open access doors and openings due to erosion are an invitation to rodents who are looking for a comfortable place to nest. Having rodents under your house can lead to chewed wires and burrowing into insulation; they also will access any opening around pipes to enter your house San Diego Vector Control will come out and complete a mosquito and rat assessment and mediation at your home (sandiegocountygov) In addition to communication, keeping your yard and home in good condition is an important part of being a good neighbor.
The theme for 2025 Mental Health Awareness Week is ‘Community’. Being part of a safe, positive community is vital for our mental health and wellbeing. We thrive when we have strong connections with other people and supportive communities that remind us we are not alone Communities can provide a sense of belonging, safety, support in hard times, and give us a sense of purpose. (mentalhealth gov)
To love our neighbor as ourselves is such a truth for regulating human society, that by that alone one might determine all the cases in social morality.
–John Locke
CheriGentile 5/9
SuezannePapillon 5/9
PeteEscobar 5/10
JimMurphy 5/13
BrucePotter 5/14
ElaineLennert 5/15
MichaelZimmermann 5/15
AbbyAcosta 5/21
RosalindAbel 5/26
MiriamAdams 5/26
MaryGriffiths 5/27
KarenJesmer 5/27
DonnaErickson 5/28
KimberlyHerring 5/29
JohnPeters 5/29
JillMaurer 5/30
LinaMartin 5/31
“May is the month of promise and the sweet beginnings of summer.” – Unknown
“May is the month of expectation, the month of wishes, the month of hope.” –Emily Brontë
Mark your calendars for our Cascadians, Inc.
Open Board Meeting
Thursday, June 19th @ 7 PM
The meeting will be held in the clubhouse with a Zoom option You will receive an email with the Zoom link and a flier in your tube with the agenda and Zoom meeting information.
Parking Reminders
NO ONE SHOULD BE PARKING VEHICLES IN THE FIRE LANES.
Exceptions are when we are loading or unloading someone or something or a service vehicle is in front of our home for business reasons Emergency vehicles and mail delivery need fire lanes to be clear. It is the responsibility of all residents to keep the fire lanes clear.
When you or your guests will be parking overnight in the guest parking areas, please stop by or call the office to get a parking pass No resident should be using guest parking spaces on a regular basis For temporary situations, please contact the office and something can be worked out.
Memorial Day Social May 26, 2025 @ 4:00 PM
Mix & Mingle 4 to 4:30
To-Go boxes to be picked up between 4 and 4:30 Dinner at 4:30
$10.00 Per Person
Dinner: Ribs, chicken strips, potato salad, coleslaw, green salad, baked beans, breads, dessert soft drinks and water available
There will be an open mic following our meal; bring a joke or two to share.
Sign-up sheet will be available May 5th. The deadline for sign-ups is May 19th.
Newsletter Submissions
Pictures, jokes, and articles are all welcome. Submissions are needed by the 10th of the month at vcnewsletter1600@gmail.com.
������������ May 2025 Calendar Events! ������������
May Fun Facts
● May is the third and final month of Spring.
● May is the only month that starts and ends on the same day of the week in common years; a common year is a calendar with 365 days, whereas a leap year has 366.
● The month of May is named after the Greek goddess of fertility, Maia (Maya), the mother of Zeus, goddess of the moon, pregnancy, childbirth, war and the rain.
● May is considered an unlucky month for marriage in many cultures, leading to the superstition "Marry in May, rue the day".
● The May birth symbols are: birthstone is Emerald, the flower is Lily of the Valley and the Willow or Hawthorn Tree depending on the day you are born. . The animal is the snake, the soul symbol is the wolf, the zodiac sign is Taurus up to the 21st and then later is Gemini.
Holidays and Special Days
● May 1st: May Day, a traditional springtime festival.
● May 4th: Star Wars Day.
● May 5th: Cinco de Mayo.
● May 5/6th: Eta Aquarid Meteors, with their peak days in San Diego, up to 50 meteors per hour on the 5th & 6th. Use the Interactive Meteor Shower Sky Map site timeanddate.com to increase your chances of seeing meteors all year long. Meteors are often referred to as shooting stars, but they are not stars. They are pebble size fragments of comets and steroids streaking through Earth's upper atmosphere.
● May 12th: Mother's Day; Micro Flower Moon, named after all the flowers that bloom around this time in the Northern Hemisphere.
● May 17th: Armed Forces Day; National Cherry Cobbler Day
● May 23rd: Lucky Penny Day.
● May 26th: Memorial Day; Vista Cascade Memorial Day BBQ
● May 26th: Sally Ride Day.
● May 27th: New Moon
This And That
The Monthly Learning Is For Everyone (L.I.F.E.) newsletter of presentations will be posted on the clubhouse bulletin boards as I receive them.
Ever wonder about the City of Vista Projects in the works? All projects can be located at this city site: There are currently 58 projects in various stages: https://cityofvista.maps.arcgis.com/apps/MapTour/index.html?appi d=a89d8b60fbb14087b3bec25012144c58
The Garden Gate
By Cathy Jimenez
The Secret To Getting a Drought Tolerant Plant, Drought Tolerant.
By Richard Flowers, ACCNP-Green Thumb Nursery-Ventura
To many people, a drought tolerant plant means that it doesn't require much water Though the statement may be true, there is more to it than that A drought tolerant garden plant can earn that designation and acquire the ability to survive on average rainfall with little or no supplemental water once established. These plants tend to have characteristics that minimize water loss from the leaves and/or maximize water uptake by the roots. These characteristics include deep roots; gray leaf color, small, succulent, hairy, or waxy leaves; or the ability to go dormant during drought.
Drought tolerant plants lose less moisture from their leaves through transpiration and are more tolerant to dry conditions.
Examples of these types of plants include many types of Salvias (sage), Rosemary, Lavender, Texas Sage, many California Natives, Mediterranean, South Africa, Australian plants, and Cacti /Succulents. These plants take advantage of moisture deeper in the soil profile to avoid drought stress longer. Root depth is February 2025 6
genetically determined but plants will only develop deeper roots if moisture is available in the rooting zone at the right depths. Roots will not grow deeper in search of water. Roots only grow where there is moisture and oxygen available in the soil. To promote deeper plant roots, water when halfway down the rootball is dry.
My favorite heat and drought tolerant plant (aside from cactus and succulents): The Hebe
Once established, a Hebe can go for long stretches without water, but it's best to give them some water during the growing seasons if you've gone a couple of weeks without rainfall
Hebes are evergreen shrubs, also known as Shrubby Veronicas, that are widely used in gardens for their attractive foliage and summer flowers. They come in a variety of sizes and can be used as low ground cover, in borders or containers, or as informal low hedges or tall bushy shrubs. Hebes are native to New Zealand, South America and other areas
Hebes have ornament leaves that can be variegated, or with dramatic color changes from summer to winter. They produce beautiful purple, pink or white flowers in the summer, and sometimes in spring or autumn.
Most hebes are hardy, but some are more frost tender requiring extra winter care. They require full sun, but some species can tolerate partial shade. They prefer well drained soil. Prune hebes after they flower to encourage new growth.
In my experience, my several varieties of Hebes were visited daily by the pollinators, especially butterflies; and they did great in partial shade and survived winter just fine in Vista.
Photos of many Hebes can be found on Pinterest, etc.
Average temperature of 61° (3 degree below our southern average). Precipitation 0.2”; 0.3” (below our southern average).
1st-6th A few showers, chilly 7th-14th Suny, cool coast, warm inland 15th-31st Sunny
Here's what Old Farmer's Almanac is predicting for summer 2025 in California
James WardMelina Khan Palm Springs Desert Sun
Most of California will have a hot, dry summer. according to the Old Farmer's Almanac's long-range weather forecast.
After last year marked one of the hottest summers to date, the Old Farmer's Almanac's forecast is predicting that this summer will be just as intense.
The outlook predicts near-normal temperatures in most parts of the country in June, with July and August expected to see a buildup of heat.
Meteorological summer starts on June 1, and astronomical summer which is marked by the summer solstice begins on June 20.
YANA
Do You Live Alone? The San Diego Sheriff’s Department Senior Volunteer program offers a YOU ARE NOT ALONE, commonly called YANA, program for senior citizens living alone in Vista. Call 1-760-940-4434 to find out more about this FREE program.
Most of the country, including most of California, is expected to see hot temperatures this summer, based on the Old Farmer's Almanac's forecast.
All but the extreme northern strip of California is expected to have a hot, dry summer, but in the north, the prediction is for it to be cool and dry.
"Expect hotter-than-normal temperatures across most of the U.S., except for the Northwest and southern Florida," the Old Farmers' Almanac's forecast says.
How rainy will it be this summer in California?
The Old Farmers' Almanac's summer forecast also includes outlooks for precipitation around the country this summer.
The forecast predicts "near to slightly below normal" rainfall across most of the country, especially in the western half including in California.
Northern and central New England could see more precipitation than normal.
February 2025 9
How does the Old Farmer's Almanac make predictions?
According to its website, the Old Farmer's Almanac makes its predictions by comparing solar activity with weather patterns. The almanac uses multiple academic disciplines for its predictions, including solar science, climatology and meteorology. It states the weather forecast methodology is the modern version of a formula created by the Almanac's founder, Robert B. Thomas, in 1792.
The Old Farmer's Almanac, which is slightly different from the Farmers' Almanac, claims an 80% accuracy rate on its predictions. In a report analyzing the success of its predictions for winter 2023-24, the Almanac said its total accuracy rate for the season was 64%. The publication attributed the lower rate to "abnormal recent weather patterns."
This year, I hope The Farmers are off in the 20%ile on their summer forecast, as the last three summers have been brutal! Consider preparing by getting your air conditioning tuned up! For those who don’t have a/c now, a portable a/c unit such as these below are readily available now, but note that by the time you receive this bulletin, there will be changes in models, prices and availability (the model below is for example only). Will it cool your entire home? No. But it will cool a room, which for me, the most important room is the bedroom at night. Heck, I could spend the entire day in the bedroom when it's 100-105 degrees outside - not like we can’t find a book, craft or organizational project to occupy our time. And fortunately such extreme high temperatures typically come and go within a week, between many other very warm days. We also have our air-conditioned clubhouse, which runs all day every day, even when our neighborhood electricity is out thankfully due to our wonderful Generac gas generator. The library, game room, TV, general hall (bring a board game) and kitchen is there for all.
Science is not the truth. Science is finding the truth. When science changes its opinion, it didn’t lie to you. It learned more. -unknown
Fun Facts Calendar, The Garden Gate, Weather and This & That submitted by Cathy Jimenez Resources: historycom; thefactsite com; farmersalmanac com, Google AI
WILDLIFE AMONG US MONARCH BUTTERFLIES
It’s the time of year when we can often look outside and see lovely butterflies in our yards. We might pay particular attention to the orange and black Monarch butterflies. They need our attention for a variety of reasons, not the least of which is the pollination of plants.
In Southern California, we have one of 6 varieties of this species. These butterflies have highly evolved migration patterns, and they travel hundreds or thousands of miles to their breeding grounds, which include Southern California They are decreasing in numbers year by year. In 2023, the International Union for Conservation of Nature listed them as a vulnerable species. There has been a noticeable decline in their numbers during the 2023-2024 Spring season Three of the main reasons are climate change, destruction of habitat and pesticides.
Monarch butterflies eat and breed exclusively on milkweed plants The entire four stages of their life cycle depend on it. If we want to help in the effort to save this species, we can pick up some milkweed plants from the nursery and watch the process from our own yards. I have 10 plants in my yard, and I watch the butterflies lay their eggs, then I watch the caterpillars hatch and grow, then leave to form cocoons or chrysalises and then see the beautiful new butterflies emerge and spread their wings to fly Without protection, only 10% of hatchlings survive Needless to say, I offer protection in my yard!
We should always think about wildlife when we consider spraying toxic chemicals in our yards. Whatever pest you are looking to kill is not out there alone. Many more creatures are harmed by those chemicals
Karen Phillips
POTLUCK Pickin’s
On the last Thursday evening of the month, we meet for potluck at the clubhouse. After everyone is served from the delicious fare that always abounds at these events… we pose a question for everyone–so we can get better acquainted. We’ve found out some interesting things about each other The evening’s question “What was the most dangerous thing you’ve ever done!” We had some fantastic answers here are a couple of doozies Surely you want to join us next month
Larry Baye:
The Police car pulled up alongside his car…. “Hey, Larry, what’s the trouble?”
“Oh, hi Sheriff… yea! I’ve tried everything… no luck!” as he dropped the hood.“I’ll come out tomorrow and try again.”
“Okay, hop in and I’ll give you a lift home!” One of the perks of living in a small town where everyone knew you!”
Larry, just a couple of years out of high school, was buddies with the sheriff’s son….
They rode along just making small talk when the car p.a. system announced a breaking and entering just a few blocks away Instead of dropping Larry off, the sheriff sped up and whizzed through the town. “Larry, I’m deputizing you….grab a badge out of the glove box!”
Larry’s eyes got big…but he scrounged through the junk and found the badge and stuck it on his shirt. They quietly drew up in front of the house and the sheriff threw Larry a notepad and pen “Get out and take down the vehicle license number.”
Quietly, he did as he was told. Then his hair stood up on the back of his neck when the sheriff threw him a gun and whispered, “Larry, Go cover the front door and point the shotgun. If anyone runs out–tell them to halt. If they don’t, then shoot! I’ll take the back door!” and with that he was gone.
On legs that would barely hold him up, he made for the front of the house. Larry tried to hold the gun still and finally had to drop to one knee just off the front porch, so he could steady the gun. Right in line with the front door. He rested his shotgun arm on his knee and waited. Wishing he’d had time to go to the bathroom! He realized he was shaking like he was freezing–even though it was a hot summer night. Suddenly the front door burst open and two guys started off the porch! Larry yelled, “Stop or I’ll shoot!” The guys jumped a mile high at that harsh retort and threw their hands in the air… “Don’t shoot, Don’t shoot!!!!!”
Larry jumped up waving the shotgun at them, “Get back in that house…” and they fell over themselves going back inside the door. Suddenly he heard…”I’ve got um! And back up’s on the way!” At that retort, Larry swiveled onto the porch step and dropped, sick to his stomach! When it was all over and the perps were safely in the back of the squad car he confidently said to the sheriff… “Well, I decided if they tried anything I’d fire a warning shot and then I’d mow 'em down…!”
Diana Ackermann:
It was a year or so before I married Paul, my early 20’s. It had been a hectic day and I was getting ready to enter my front door. I happened to look through the little windows in the door and I was shocked to see a woman in my front room. Quickly I unlocked the door and yelled, “What are you doing in my house!” I then saw my tv set, the toaster, and a few other items stacked up in the middle of the living room. I was instantly madder than I’d ever been and flew at her. “What in the @>@###!@ are you doing with my stuff! About that time I heard heavy foot stops coming from the back of the house I looked up to see a huge man fill the doorway He looked like a giant but I was in such a rage I jumped on him yelling and screaming He shook me off, grabbed the woman and then flew out the back door… They ran across the back yard, and he easily climbed over the fence. She was so short she couldn’t get over so easily and I grabbed her and pulled her down. I then grabbed her around the neck and was dragging her back to the house so I could call the police. He came back over the fence and snatched her away from me and shoved me down…really hard and they took off. I was still screaming with rage. I finally calmed down enough to go into the house and call the police When they came, the officer really gave me a talking to “You could have gotten yourself killed Why on earth did you do what you did? “
“I was just so mad that someone could come into my house and get my stuff….I worked hard to get what little I have. What should I have done?”
“Well, when you saw someone in your apartment you could have gone next door and asked them to call the police!” We could have surprised them and caught them…. now they are gone ”
“OH!”
Those police hounded me with photo books, wanting me to identify them. I did find the woman’s photo. But, even though I’d been right in the guy's face….I had some type of mental block and couldn’t identify him. After the adrenalin rush of the event I was a basket case. I couldn’t sleep. Scared of my shadow…The police did finally pick both of them up and they went to trial. They told me I HAD to testify against them….and they sat together at the bench, I was able to positively identify him They were convicted and I felt so relieved But when I asked how much time they would serve in prison I was told only a few months I had to move I couldn’t stay in that apartment I had PTSD over that event for several years. Paul helped me get over it all!!!
Puzzles and Word Games you can use
PICKLEBALL SCRAMBLED CLUES CROSSWORD
ACE ATP ATTACK
BACKHAND
BANGER
BERT
BODY SHOT
CARRY
CENTER LINE
COOKIE
DINKS
DOUBLE
DRIVE
DROP SHOT
ERNE
GRAPHITE
KITCHEN
LINES LOB OUT POACH PUT AWAY RACK RALLY RANKING RESET RETURN SANDBAG SERVE SINGLES SMASH STACKING TWEENER VOLLEY
Across 1.AS GO
5.IPP 8.CARE
9.RUES
10.RDAP
11.PRIT
12.OMEGASI
14.PIM
15.DAWN BET
19.VOED
20.LEOA
22.IRON 23.EENT
24.LAL 25.EDEH Down 1.PAS
2.CIAA 3.EGMR
4.RAIDER ON 5.PERU 6.IIRS
7.EPP 9.BOTH TAPS
13.TMG
15.OOLW
16.LIVE
17.AEEL
18.RODE
19.AND
21.DEN
How to solve sudoku puzzles
The headline is a clue to the answer in the diagonal.
May Sudoku
No math is required to solve a sudoku. You only need logic and patience.
Simply make sure that each 3x3 square region has only one instance of the numbers 1-9. Similarly, each number can only
appear once in a column or row in the larger grid. The difficulty on this puzzle is easy.
TRIVIA TEASER
Winner's Circle
1.A line that intersects a circle at two points is called a what? a-Tangent, bPhiltrum, c-Radius, d-Secant.
2.In The Divine Comedy, who guided Dante through the nine circles of hell? a-Judas, b-Satan, c-Beatrice, d-Virgil.
3."Circle of Life" is the opening song in which animated Disney film? a-The Lion King, b-Pinocchio, c-Dumbo, dBedknobs and Broomsticks.
4. "Bad Boys" by the group Inner Circle is the theme song for which TV reality series? a-Jersey Shore, b-Cops, c-Cake Boss, d-No Reservations.
5. In the international trail marking system used for ski hills, the easiest slopes are marked by circles of which color? a-Black, b-Red, c-Green, d-Yellow.
6. What is the point in the center of the circle in the United Nations emblem? aNew York City, b-Mount Everest, c-Rome, Italy, d-North Pole.
7.On his second voyage (1772-75), which explorer circumnavigated the world at the Antarctic Circle? a-Christopher Columbus, b-James Cook, c-Juan Ponce de Leon, d-Bartolomeu Dias.
8.Number One Observatory Circle is the official residence of which person? a-U.S. Vice President, b-Prime Minister of Canada, c-Prime Minister of Great Britain, d-President of Mexico.
9.Which singer had a No. 1 hit in 1973 with the song "Will It Go Round in Circles?" a-Harry Chapin, b-Ringo Starr, c-Joe Cocker, d-Billy Preston.
10.In juggling, tossing the balls in a circle instead of a figure eight is known as a what? a-Shower, b-Feed, c-Renegade, d-Pirouette.
QUOTES
You see, it's never the environment; it's never the events of our lives, but the meaning we attach to the events, and how we interpret them that shapes who we are today and who we'll become tomorrow.
Anthony Robbins, life strategist
Lady Luck generally woos those who earnestly, enthusiastically, unremittingly woo her.
B.C. Forbes, Forbes magazine founder
Love means to love that which is unlovable, or it is no virtue at all. Forgiving means to pardon that which is unpardonable, or it is no virtue at all.
G.K. Chesterton, essayist
You can always become better.
Tiger Woods, world champion golfer
I don't believe professional athletes should be role models. I believe parents should be role models.... It's not like it was when I was growing up. My mom and my grandmother told me how it was going to be. If I didn't like it, they said, "Don't let the door hit you in the ass on your way out." Parents have to take better control.
Charles Barkley
There is no such thing as can't, only won't. If you're qualified, all it takes is a burning desire to accomplish, to make a change. Go forward, go backward. Whatever it takes! But you can't blame other people or society in general. It all comes from your mind. When we do the impossible, we realize we are special people.
Jan Ashford, Australian consultant You don't have to take life the way it comes to you. You can design your life to come to you the way you want it.
Dan Zadra, communications authority
I believe life is a series of near misses. A lot of what we ascribe to luck is not luck at all. It's seizing the day and accepting responsibility for your future. It's seeing what their people don't see and pursuing that vision.
Howard Schultz, CEO of Starbucks
The Lighter Side
Camping with Holmes and Watson
Sherlock Holmes and Doctor Watson were on a camping trip. They had gone to bed and were lying awake looking up at the sky. Holmes said: "Watson, look up. What do you see?"
"I see thousands of stars," he said. "And what does that mean to you?" Holmes continued.
"I suppose it means we will have another nice day tomorrow. What does it mean to you, Holmes?"
"To me, Watson, it means someone has stolen our tent."
Short chuckles
I put this sign on my son's room door: "Check out time is 18!"
I married my wife for her looks, but not the ones she's been giving me lately.
Home is where you can say anything you like. Nobody listens to you anyway.
Whoops...
Hospital regulations require a wheelchair for patients being discharged. But a student nurse, found one gentleman dressed and sitting on the bed. He insisted he didn't need a wheel chair.
After a chat about rules, he reluctantly let the nurse wheel him to the elevator. On the way down I asked him if his wife was meeting him.
"I don't know. She's upstairs in the bathroom changing out of her hospital gown."
Answer to' Winner's Circle' 1-d, Secant 2-d, Virgil 3-a, "The Lion King" 4-b, "Cops" 5-c, Green 6-d, North Pole 7-b, James Cook 8-a, U.S. Vice President 9-d, Billy Preston 10-a, Shower
23, INTERNATIONAL WORLD TURTLE DAY. Web: worldturtleday.org
23-26, FLEET WEEK NEW YORK 2025. Web: fleetweeknewyork.com
23-25, FLORIDA FOLK FESTIVAL. Stephen Foster Folk Culture Center State Park, White Springs, FL. Web: FloridaFolkFestival.com
23-25, NATIONAL POLKA FESTIVAL. Ennis, TX. Web: nationalpolkafestival.com
23-June 8, PORTLAND ROSE FESTIVAL. (Weekends and Memorial Day.) Portland, OR. Web: rosefestival.org.
23-June 8, SPOLETO FESTIVAL USA. Charleston, SC. Web: spoletousa.org
25, NATIONAL MISSING CHILDREN'S DAY. Web: childrendofamerica.org
25-31, TICK BITE PREVENTION WEEK.
26, ANDERSONVILLE MEMORIAL DAY CEREMONIES. Andersonville, GA. Activities to commemorate Memorial Day. Web: nps. gov/ande
25, INDIANAPOLIS 500-MILE RACE. Indianapolis, IN. 108th running. Web: indy500. com
26, MEMORIAL DAY. Honoring those who have died in battle.
26, MEMORIAL DAY PARADE AND CEREMONIES. Gettysburg, PA. Web: destinationgettysburg.com
28, WORLD OTTER DAY. Web: otter.org
30, LINCOLN MEMORIAL DEDICATION, May 30, 1922. The memorial in Washington D.C. is made of marble from Colorado and Tennessee and limestone from Indiana.
Three-minute guide to ultraprocessed foods
The new secretary for Health and Human Services, Robert F. Kennedy Jr., has called out "highly chemically processed foods" as a major target in his war on chronic disease, like diabetes and obesity, according to the Associated Press.
But do you know what the label "ultraprocessed" really means?
First, it's important to understand that not all processed foods are created equal. According to Harvard Medical School, there are three key terms to understand:
*Unprocessed or minimally processed foods. These are in their natural state with the nutrients intact. A minimally processed food may be altered by drying, crushing, cooking, freezing, or pasteurizing.
*Processed foods. These foods are altered from their natural state with the addition of salt, oil, sugar, or other components -- for example, canned vegetables. Most foods in this category have only a handful of ingredients.
* Highly processed or ultraprocessed food. These foods contain many added ingredients (think sugar, salt, fat, dyes,
and preservatives) and components like artificial flavors and stabilizers. Ultraprocessed foods are made with substances extracted from foods, like starches and added sugars. Deli meats, most prepackaged foods, and soda all qualify.
But the degree to which ultraprocessed foods impact our health is difficult to say. According to the Associated Press, the level of processing alone is not a reliable indicator of a food's nutritional value -- low-sodium canned tomato sauce and baby formula are both highly processed, but also nutrient dense.
Still, numerous studies point to some kind of connection between certain types of ultraprocessed foods and negative health effects. In an interview with the Associated Press, Aviva Musicus, science director for the Center for Science in the Public Interest, advises people to worry less about labels like "ultraprocessed" and instead pay attention to ingredients. She recommends practicing moderation with foods that contain added sugar or high sodium.
Is it unprocessed, processed, or ultraprocessed?
Unprocessed or minimally processed foods
*Whole or sliced fresh fruit
*Fresh or frozen vegetables
*Whole grains (brown rice, quinoa, oats)
*Pasteurized milk
*Butter
*Eggs
*Fresh meat (unseasoned chicken, beef, fish)
*Legumes (lentils, chickpeas, black beans)
*Nuts and seeds
Processed foods
These don't generally have additives or artificial ingredients
*Canned vegetables
*Orange juice
*Baked potato
*Natural peanut butter
*Fresh lemonade
*Roasted vegetables with olive oil
*Tinned sardines or tuna
*Pasta (dried)
*Cheese (cheddar, mozzarella)
Ultraprocessed foods
*Salty snacks
*Prepackaged cookies
*Protein bars
*Prepackaged hummus
*Canned baked beans
*Store-bought whole wheat bread
*Diet soda
*Processed meat (hot dogs, sausage)
*Breakfast cereals with sugars
*Margarine
*Flavored yogurts with high sugar
*Fast food items like burgers or chicken nuggets
Sources: Harvard Health, American Heart Association
An example of food processing: Corn
Corn is a good example of how foods are processed. It’s a versatile staple that can be prepared in vastly different ways depending on the level of processing. Here’s how it breaks down:
Unprocessed Corn
Fresh corn on the cob or dried whole corn kernels (e.g., from a farmer’s market or harvested directly). Straight from the plant, with no additives or industrial treatment. You’d husk it, boil it, or grill it yourself.
Processed Corn
Canned corn, frozen corn, or cornmeal. The corn is harvested, then minimally altered for preservation or convenience. It might be cooked, cut, or ground, but it retains most of its natural properties without heavy additives. Ingredients: Corn, sometimes water and salt (for canned versions) or nothing extra.
Ultraprocessed Corn
Corn chips, corn-based snack puffs, or sugary corn cereals. The corn is heavily transformed—often broken down, mixed with additives, and reformed into a new product. These are ready-to-eat, shelf-stable, and loaded with extra flavors, fats, or sugars. Ingredients include corn (often as corn flour or syrup), plus salt, sugar, oils, artificial flavors, preservatives, and stabilizers. Some examples: Tortilla chips (corn, vegetable oil, salt, artificial flavors, MSG); Corn puffs (cornmeal, oil, cheese flavoring, artificial colors); Sweetened corn cereal (milled corn, sugar, corn syrup, artificial flavors).
