Dr Oz - you are only half right

For those that haven't read the Dr. Oz Time's article about "how to eat for the 99%", let me summarize:

1. We all know that whole foods are better than processed foods

2. But let's get real... hardworking parents (single and not) - just don't have the time or money to eat grocery store organic and cook from scratch

3. And anyways, organic really doesn't mean anything... CAFO eggs and milk and grain fed beef are NUTRITIONALLY EQUIVALENT to those that are raised on natural, healthy diets in the sunshine and not stuffed with antibiotics, ammonia, arsenic, hormones and other such things. *Food snobs are so silly paying all that money for NOTHING.

4. So, don't feel bad about canned or frozen foods - you aren't losing any nutrients anyway versus fresh.

5. Nutrition, by the way, should be evaluated by a food's calories, fat, saturated fat, and sodium. And unnatural chemical additives like MSG and preservatives (but not pesticides or GMOs). 

6. Oh, and everybody needs ice cream sometimes... why deprive you or your children of such great treats??

Now, I have taken liberties in "summarizing" the points of the articles and you may or may not believe the research I reference throughout this article is reliable. When I research evidence I usually look at the source and prevalence of articles that support the conclusion. Some of my sources are seemingly biased (Mother Earth News) because that most likely was the only study completed. If there were multiple sources, I chose one to represent the many. I understand there are many conflicting research conclusions in the agricultural-science space and my philosophy is to always do your own research and make your own conclusions. The following article represents MY conclusions.

So, let's begin at the top. (Before I begin, bear with me… points 2 and 3 are labored but 1,4,5,6 are simple one-paragraph remarks)

1. Whole foods > processed foods

No argument here - processed foods... sweeteners, colors, preservatives, flavorings - I don't think there is a single person who would argue that the box of Hamburger Helper or Trix cereal or pop tarts or the like are better for you than a home cooked meal.

2. Average working family (or just lower income family) does not have time/money to stick to a sustainable, whole foods diet

A partially agree. At some level, there are parents that don't have time to cook/clean. Don't have access to whole foods. However, ONE, I don't believe this is the 99%. This is the 16% living below the poverty line. Arguably, this figure is understated because we all know the poverty line is defined by the government, and often claimed to be too low. Frighteningly, this figure could be as high as 50% if you use the measure of 200% of this poverty line. However, studies regarding food insecurity suggest only 6-15% of the population is food insecure.

So, yes, these households exist, and definitely should be educated that even canned/frozen/conventional produce, imported and farmed fish and low-fat CAFO animal products (yep, I believe CAFO animal fats are to be avoided except for minimal amounts for nutritional purposes) are certainly better options than fast food fare and meals-in-a-box.

But, how many middle class friends/families can you picture right now that certainly have time for TV, video games, social networking, etc. and complain that there isn't 30 minutes in a day for cooking a healthy meal - especially in a day and age when the tv can be magically transported into the kitchen? Who can't spend a couple hours on the weekend preparing meals for the week and shopping for real food? How many have a hefty cable package, large flat screen tv, brand name clothes, the newest phone... but can't imagine spending a couple more hundred dollars a month to nourish their bodies and their children? By the way... I say this not in judgment but to challenge you to think about this. I am certainly not holier than thou as I have been known to put off cooking one weekend to veg out and watch some all-day football (on my flat screen tv). I don't have children. And I am extremely fortunate to live in a place where I have access to reasonably-priced, high-quality convenience foods for when I don't have time to cook. So don't think I am not equally scrutinizing of myself. But we all know it is easier to just say "it's too hard" than to figure out how to make changes to your routine.

Also, maybe you don't believe in organic... but surely you believe in HEALTH? We all want it - we all know how it feels to be sick or under the weather. We all fear developing heart disease, Alzheimer's, or some other chronic disease. We all are already paying large amounts in medical bills or health insurance (the increasing poverty rate is not just joblessness, but medical bills: more than 60% of personal bankruptcies are due to medical bills; 16% of income goes to health care costs and oh, by the way, lower income people are often on more medications than the rest of the population). The effort it takes to transition off unhealthy processed foods to whole foods is worth it, organic or not.

And for those that are economically disadvantaged - should the message REALLY be to rely on the commercial food system? Or should it be self-reliance. Growing your own food when possible. Engaging your children to help cook and clean. Finding community networks that enable those with more time to lend a hand to those who don't have it, share cooking and prep knowledge and tools, etc. I engage in community food share and bulk buying clubs (where you pool in with a group of people to order food and household products to get the bulk discount when you can't afford to buy bulk up front). Often some people make way too much of something and can offer it to others in the community. I think these self-reliant and community-based systems should be urged alongside or instead of depending on a food system currently challenged by drought (and climate change); reliant on pharmaceuticals (80% of antibiotics in US goes to animal production), food subsidies (corn/soy = cheap animal feed - not to mention junk food sweeteners) and cheap oil (transportation, fertilizers, etc.); and slowly polluting the air and water.

3. Organic is a meaningless label and a great way to charge food snobs a premium (yes, my paraphrasing liberties reaching here)

Well, to some companies, sure, it is. Many organic brands are now quite large and often owned by large non-organic corporations. 72% of organic food sales in 2008 were from farms that reported half a million or more in income.

However, I think supermarket purchasing is COMPLETELY DIFFERENT than sourcing directly from a handful of local small farmers and backyard growers in your community. For example, when I buy from my local farmers, I know about their land and labor, I talk to them about their spouses and children or latest vacation (and they ask about mine), ask them questions about growing food, etc. I see who takes my money - no middleman. I get to see the pride in their face as they sell me the fruits of their hard labor and the satisfaction on my face when accepting their goods - harvested only that day or the day before. I know that they are investing in their business by baby-ing their soil and feeding it nutrients that will make it and its products healthier, stronger, resistant to disease and predatory insects - leaving it better than it was before planting - many do so because they began farming or homesteading to feed their children healthy produce. And often, I pay quite a small premium for this. If you haven't had the opportunity to feel the satisfaction of such a transaction, I highly urge you to do so. There is NO comparison to hauling around a cart through crowded aisles, waiting in loud lines and having a wholly isolated and lonely and impersonal shopping experience.

But let's say you don't have a local market or farmer or otherwise community-centered buying experience... you have a local supermarket that sources organic food. If you don't particularly care much about protecting soil for long-term growing viability (and nutrient retention), water contamination, animal handling practices, or buy into the idea that pesticides, antibiotics, and hormones might be harmful to your body... well, then organics might not be for you. These are the real reasons people purchase organic foods. And honestly, supermarket organics don't necessarily guarantee you any of these things as certain pesticides are approved for use in organic foods and large impersonal corporations may very well treat their products and people and the environment in the same fashion as any enormous for-profit group.

With two exceptions: grass fed beef and eggs. No, Dr. Oz, grass fed beef is NOT nutritionally equivalent to grain fed and CAFO eggs are absolutely different than those from pastured chickens.

A study examining research from three decades(published in 2010 by the National Center for Biotechnology Information) concluded that compared to grain-fed beef, grass-fed has a more favorable cholesterol profile, more CLA, a better Omega 3-to-6 ratio, more Vitamin A and E, and more cancer-fighting anti-oxidants. It also is leaner – wait, isn’t that what Dr. Oz was preaching for in the first place? Why doesn’t he mention this?

http://www.americangrassfedbeef.com/grass-fed-natural-beef.asp

Additionally, pastured eggs have been tested and shown that compared to commercial eggs they contain: 1/3 less cholesterol, ¼ less saturated fat, 2/3 more Vitamin A, 2 times more Omega 3, 3 times more Vitamin E, and 7 times more beta carotene. Notice any similarities in the grass fed vs grain fed beef analysis??

Overall, however, I sadly concede that supermarket organic produce is more likely than not quite different than purchasing sustainably-grown produce from small, local farms. And if you aren't concerned with animal welfare, water/air pollution from industrial animal production, or the presence of hormones/antibiotics in your food, then there is little benefit found in the organic premium you pay at the grocery store. 

4. Canned and frozen food nutrients are equivalent to/better than fresh
Well, research appears to support this conclusion. Fresh foods lose nutrients faster than canned/frozen and therefore, if you can’t get freshly-harvested produce on a regular basis (such as your own backyard or various farmers market throughout the week), then canned and frozen are a great alternative – as long as you follow the Oz’s advice to avoid those with high sodium content and additives. When you think about how long whole produce is stored and in transit before making it to your grocer’s shelf, well, perhaps canned and frozen are the right choices after all.

5. Nutritional merits should be evaluated by sodium, fat and caloric content

Well, we know that this is not a statement to live by. Our bodies are complex and require a range of minerals, nutrients and caloric inputs for nourishment. Everybody is different and therefore daily dietary needs will vary. I do not believe in a low-calorie, low-fat diet. Often, this restricts very important nutrients that your body needs. I also personally avoid chemicals, genetically-modified, and non-whole “foods”. On this note, I say do your own research and listen to your body. But please don’t rely on the government and mainstream media to tell you how to eat.

6. Sweet treats are an entitlement and important part of life

Well, if this isn’t a testament to sugar addiction and a culture that believes happiness can be achieved through personal indulgence, I don’t know what is. Look, I am a product of this culture and indulge myself from time to time (well, actually, I feel like I indulge every day that I eat delicious wholesome food), but I can tell you I don’t crave sugar or feel like I can’t go through life without it on a regular basis. Between fruit, milk, sweet potatoes, raw honey in my tea and dark chocolate, I get my fill of sweet stuff.

But back to the point, I have two problems with this philosophy:

One, the belief that living without a particular food (or how about any one material good or “treat”) is inherently cruel is unhealthy. Instead, I believe we should count our blessings that we have the means and opportunity to indulge from time to time.

Two, creating a connection with food to a “comfort” or happy memory (as Dr. Oz claims his connection to ice cream comes from a weekly one-on-one visit with his dad) can lead us down a dangerous path where we turn to food to elevate our mood, leading to over-indulgence.

The biggest takeaway is that we should encourage small, regional, TRANSPARENT, community-based agricultural systems. A food system that doesn't depend on chemicals or drugs, and relies less on transportation. Where animals and the environment are treated respectfully. Where the hardworking farmer is paid a fair market price for a fair product. Where ALL individuals, regardless of income, have access to healthier foods - if they so choose to consume them. And where despite what food you decide to consume, you don't have a label.

Overall, I am truly blessed to live in a community that has access to local, sustainable foodstuffs, a kitchen with which to prepare wholesome meals for my family, a supportive husband and the time to plan, shop and execute our dietary lifestyle without too much stress. And if you think this is due to luck or privilege alone, I can assure you I know firsthand (and sympathize with) the effort and sacrifice and redistribution of priorities that eating local and sustainable requires. It is what has fueled my passion to start this blog – with the hopes that my experiences and knowledge may help ease the burden for someone else – and that by advocating for and facilitating a community food model, we can work together to achieve healthy lives and planets despite their modern inconvenience.

Monday Special - Persimmons

Persimmons have been popping up at all the markets. Don't be fooled. They look like tomatoes but they pack a sugar-candy punch that people unfamiliar with the fruit won't be expecting. There are two main types of persimmons which can be confusing. One kind (hachiyas) are bitter until ripe - at which point they become very soft (even wrinkly). The second variety (fuyus) are more firm when ripe, about the feel of a ripe peach. Popular with backyard growers, you should be able to ask your seller what kind they are. I have found the grower will bring ripe and unripe to the market. Black staining on the skin is supposed to be a sign of greater sweetness.

Persimmons are generally harvested from October through February. I usually cut mine in quarters if I'm going to eat them raw; some people remove the peel as it can be a little tart and the texture is stiff when compared to the mushy inside flesh (hachiyas). Fuyus are more apple-like in texture. Hachiyas are popular frozen and then eaten like ice cream or made into puddings, jams, jellies and breads. Fuyus can be sliced into salads. I've heard they work great in a smoothie also - I need to try this, seems like it would be similar to a fig smoothie.

A 3.5 ounce serving (one medium-large ripe hachiya persimmon) is about 70 calories, 19 carbs, 4g fiber, 13g sugars, and 1g protein. Persimmons are naturally fat-free. A serving also carries a third of the daily recommended value of Vitamin A, 13% Vitamin C, and 18% Manganese. Persimmons also are believed to contain antioxidants and have cancer-fighting properties.

Persimmons don't store long and should NOT be kept in the refrigerator but rather at room temperature. You can also freeze them whole in freezer bags or pureed for future use.

Monday Special - Pomegranate

MMMM... pomegranates. I didn't appreciate them as much when I was younger, but now I love pomegranate season. It's a great little addition to almost any meal - I prefer it in my quinoa, in my salads and on some baked chicken. I never turn down pom martinis either. :) It brings a sweet yet tart taste to any meal. Of course, you can eat them on their own too. 

Pomegranates are generally in season from September through February. If you aren't accustomed to eating them, beware as they can prove very messy! I usually cut mine in half and remove the seeds in the sink. I have stained many a shirt doing this counter-top. I haven't tried it but it is suggested to remove the seeds underwater. This seems smart because I don't see how it could squirt all over you in this method.

Half a cup of seeds is about 75 calories, 16 carbs, 3.5g fiber, 12 sugars and 1g of fat. It also carries 1.5g protein. Seeds are a good source of vitamin C (15% in half cup), Vitamin K (18%), Folate (8%), Copper (7%) and potassium (6%). In addition to these vitamins and minerals, pomegranates boost your body by delivering antioxidants, increasing energy levels to the heart and working to prevent blood clots. Other research indicates that pomegranates may fight against arthritic inflammation and erectile dysfunction.

Like many fruits, choose a pomegranate that feels heavy for its size. You can store a pomegranate for up to two months in your refrigerator, but you don't need to refrigerate if you are going to eat it in the next couple weeks.

It was a short and sweet Monday "lesson". Hope you learned something interesting and wish you a great rest of the week!

Friday Recipe - Sweet Potatoes and Zucchini Walnut Quinoa Salad

OK... a new locally-sourced, in-season recipe! Well, the veggies... Here is what you need:

Zucchini-Walnut-Quinoa

1/2 cup quinoa

1 cup broth

3 medium zucchini

handful of walnuts

coconut oil

Honey-Sweet Potato Bake

2 large sweet potatoes

olive oil of your choice

raw, local honey

ground cinnamon

ground ginger

black pepper

First, preheat your oven to 450 degrees.

Wash the zucchini and shred it. I used a standard food processor.  Put the zucchini shreds in a colander in the sink or over a bowl and salt. This will get the moisture out of the zucchini and make it less moist when cooking. You don't have to do this - I actually prepared it both ways and it worked out just fine. When sweating it, I had my colander over a bowl to catch the liquid and used it for my peas!

You only need to sweat the zucchini for about 20 minutes and then ring it out and/or press it out with paper towels. Set aside. It can actually sweat while you move on to the potatoes and quinoa.

Wash and dice your sweet potatoes. Place them into a baking pan (can be glass or metal). I use non-stick foil to line my pan, but you do whatever non-stick option you like. Drizzle the potatoes with olive oil, honey, cinnamon, ginger and black pepper. Put them in the oven and set your timer for 20 minutes.

With that in the oven, rinse your quinoa and put in a medium saucepan. Add your broth and turn the heat to medium-high. When this comes to a boil, reduce heat and simmer for 15-20 minutes.

While this is going, your potatoes will have baked for 20 minutes. Stir them with a spoon and then bake them another 20 minutes, or until they reach desired tenderness.

The last piece is the zucchini. In a saute pan, add just a tiny bit of oil of choice (coconut for me), and stir in your shredded zucchini. If you want to get fancy and add leeks or garlic, feel free! Once they are sauteed (only takes about 5 to 10 minutes), remove from pan and set aside.

OK, are your potatoes, quinoa and zucchini all done? You can go ahead and mix the zucchini and quinoa if you like, but this is optional. The final step is the walnuts - this jazzes the zucchini up a little. I just took my walnuts and crushed them with whatever was handy (I had a wooden lemon reemer/juicer that worked just fine) and sprinkled them over the zucchini.

And you're done! A delicious vegetarian meal with just a little more work than usual. 

Wednesday Spotlight - FATS, Part 1 of 4 - the "VILLAINS"

Yep, I am doing something a little different today. Instead of the standard vitamins and minerals, I'm going to talk about fats. If you watched the Hungry for Change video, you might have heard "fats don't make you fat". While I believe that EXCESS fat consumption can make you fat, I do agree that the majority of the obesity issue revolves around three things:


1) overeating - and I'm not talking fruits and veggies here, I'm talking the sugary foods the government subsidizes (yep, estimates claim the average American consumes about 2700 calories a day, and between 67 and 97g of fat per day, depending on gender),

2) sedentary lifestyles, and
3) a lack of knowledge of good versus bad fats and the link between sugar and refined grains.

First off, fats are necessary! So are carbohydrates and proteins. These are the building blocks to a beautiful, healthy life. Of course, our bodies can't function on these alone... we need vitamins and minerals to oil the machine and unlock all the goodness these things provide. So, let me start with the basics. I broke this into three parts because I don't want to overload you with information!

Why are fats important?

I know! CORNY, but I couldn't help myself.

As mentioned before, Vitamins A, D, E, and K rely on the presence of fat for the body to use them. Fat also is our energy reserve for tough times when we may not have food around. It also cushions our organs and helps us maintain body temperature (note that this "cushion" can actually SQUISH them if there is too much in there!). But what you may not know is that fat contributes to healthy skin and hair. It also helps protect our bodies from toxicity by storing substances that reach unsafe levels in our blood until our bodies can effectively eliminate or use them.

So, now that we know the important role fat plays in our bodies, well, how do we know what to eat, how much, etc? I'm going to start with the villains, and hopefully get you reconsidering what you thought you knew about dietary fats.

DEBUNKING THE VILLAINS

Villain 1, Trans: Actually occur naturally in milk, eggs, and body fats of some animals, particularly grass fed ones, one such being CLA (conjugated linoleic acid), which may provide natural cancer protection and is believed to support lean body mass. The unnatural trans-fats are the ones that should be avoided. These are called (sometimes partially-) hydrogenated oils - where the food industry has decided it can "improve" a natural product by injecting hydrogen into a plant oil. As usually happens when man tries to play God, we have a substitute product that is lower cost (versus traditional lard and butter) and has a longer shelf life than the original... but at what cost?? We now know such products are linked to heart disease and possibly a whole host of other diseases such as Alzheimer's, cancer, diabetes, female infertility, liver problems and obesity.

MAN-MADE TRANS FATS

Villain 2, Saturated: Solid at room temperature. Fats like milk (and cheese and butter), meat, coconut oil, cocoa butter. Includes margarine and shortening (almost always means hydrogenated), but I do not consider these natural products and therefore think everyone should avoid them. These products have been shunned by the public in the name of cholesterol. However, I am a believer in everything in moderation... everything natural, of course. Plus, there is evidence to suggest diets that include saturated fats can actually reduce risk of heart disease, strengthen bones and your immune system, contribute to liver and lung and brain health, and decrease the stubborn fat held in the midsection. Again, my rule of thumb is, if it is a natural food, then it is probably okay to consume; just don't abuse the privilege. And put down that fat-free milk!!

Do you agree??

I encourage everyone do their own research before changing their personal health plan - I know I have done mine! If I could impart any advice in this journey, it's to always think about food's place in your world. Know your philosophy and examine your research in that perspective. Mine is that food was given to us as a gift to nourish and complete our bodies. Bodies and food were created with each other in mind. I can't "game" nature... change it's structure to make it more beneficial to my body than in its natural state. I must protect it by caring for it and helping it naturally grow stronger, putting back into nature and soil what I take from it so that I can keep reaping the rewards of it. It took me a long time to come to the belief that eating fat isn't going to make me fat. And maybe in the end that isn't what you come to believe. But please believe that modern medicine may just be misinformed... or just plain mis-informing!

Stay tuned for Part 2 - the UNsaturateds. 

Sharing with Fight Back Friday

FREE SCREENING - HUNGRY FOR CHANGE

This film is online for free for a limited time!! Through October 6!!

So STOP DIETING and gain the tools to managing your health WITHOUT COUNTING CALORIES!

http://www.hungryforchange.tv/book-free-screening

Something I don't advertise here is that I was skinny all my life - until I left college and started working. Within a couple years I had gained 65 pounds! Fast food breakfast, fast food lunch, sugary snacks, and out to eat for dinner. I worked out, starved myself, and would lose some weight. And then I would stop! I would get tired, give up, and gain back. Over and over again. 

Beginning this year I began eating ONLY REAL FOODS, ditching the fast food, the sodas, the fat free and low fat processed foods. I stopped counting calories and started counting fruits and veggies. Since I got married in March I have lost over 30 pounds just by eating well. I have run my back-of-the-envelope calculations and know that I average 2000 calories a day. I unfortunately am not exercising like I would like (I will work out for a week and then "take a break" for 2 or 3 weeks). BUT, this is the testament to how simply eating real food can change your body. I do not advertise this because it isn't a weight loss plan... it is a healthy lifestyle that I strive for.

If you are looking for some inspiration, even if it is just to eat a little healthier than you do now, take that next step to a better you, or keep eating the healthy foods you do now, please watch this film. And if you have that friend that has been fighting weight or headaches or sickness, share this with them too.

Monday Special - Sweet Potatoes

YaY!!!! One of my favorite things in the world - delicious sweet potatoes! Look at these bad boys that were in full swing at the market this week.

In my household, the only potato we recognize is the sweet potato (unless the hubby is craving some baked fries or I need a little red potato to cream up a soup). If you Google "sweet potato" and "superfood" you will quickly find the many benefits of sweet potatoes. While I haven't talked about this yet on my blog, my family follows what we call "our rainbow diet". We eat by color. Lots of greens, 2-3 servings reds/oranges, deep blues and purples as much as possible, and fruits of all colors. Orange produce, in particular, are generally rich in Vitamin A, good for healthy eyes and a happy heart. Fruits and vegetables with these rich orange hues also carry antioxidant properties and are good sources of Vitamin C.

There are a couple of different sweet potatoes generally available in the US. The standard sweet potato (looks most similar to a russet potato), garnet and jewel "yams" (deeper orange flesh than the standard), and the Japanese sweet potato (skin more purplish than red-orange, light-colored flesh and more tender and sweet than the previously mentioned potatoes). Experiment and see which one you like best! Pictures here

Surprisingly, sweet potatoes and russet potatoes are nutritionally similar in many ways, however, the sweet potato edges out its competition in two central ways. While both are similar in caloric value, rich in antioxidants and good sources of fiber, Vitamins B6 and C, Manganese, and potassium, sweet potatoes have almost 400 times more Vitamin A. And while the glycemic load is similar for each tuber, russets are actually mildly INFLAMMATORY, whereas sweet potatoes are moderately Anti-inflammatory.

Sweet potatoes are a great addition to any household because they are so versatile. For the most part, for time's sake, I just throw a couple of potatoes in the oven at 400 degrees for 50 minutes and that's it. Chop or mash them up (your preference) and add any toppings you like - we prefer cracked black pepper and grass fed ground beef and/or broccoli. I also sometimes chop them up and bake them with cinnamon, ginger and raw honey for a change of pace. They are good in soups or as fries or hash with eggs or mixed in with rice. We will also juice them or blend them with some other veggies to make a thick soup (which my husband lovingly terms our baby food meals). Of course, you can also make them into a dessert like sweet potato pie or casserole. Let your imagination run! I can't imagine them tasting bad with anything!

When getting your sweet potatoes, just make sure to avoid ones that are soft as these are probably past their prime. Fresh sweet potatoes can be stored in your pantry if it is dark, dry and cool for up to 3 or 4 weeks.

And like radishes, their greens are edible also. To keep them fresh, wash them, wrap them in a damp paper towel and cover with a plastic bag that has holes for ventilation. Keep them in the refrigerator in the crisper drawer until ready to use; like any leafy green they won't last terribly long but that's ok! Eating them as fresh as possible is more tasty anyways. Also, similar top other leafy greens they can be juiced, blended into your green smoothie, sauteed, boiled, or steamed. Look at the greens taking over the garden above!

Sweet potatoes are harvested August through October and can be stored for a few months after harvest. So, eat them while you can! Sweet potatoes are on the "clean 15" list and have lower pesticide levels compared to other fruits/veggies. However, they are a less expensive vegetable so it might be competitively priced organic.