Stanford Researchers Miss the Mark

All over the headlines today you will see:
"Organic Food Has Little Health Impact, Study Says"
"Stanford Study: Organic food is not healthier than non-organic"
"Little evidence of health benefits from organic foods..."

The media is spinning together a view that these "pricier" organic foods aren't worth it. Unfortunately, you have to read the articles to get the full picture.

1) It is clear the Stanford researchers have no idea why people buy organic food. It's not because of some misconception that pesticides rob the produce of key nutrients. No, it is because people don't want to ingest the pesticides. They don't want to eat meat "enhanced" with growth hormones and antibiotics. So, to conclude that the premium consumers pay for organic is "for nothing" can't be concluded from this study. In fact, I will tell you what WAS found in the study that SUPPORTS these reasons to purchase organic meats and produce.


2) The study actually shows INSTANCES OF NUTRITIONAL SUPERIORITY.

• Organic milk contained more Omega-3 fatty acids.
• Organic produce contained more phosphorus than conventional.
• Organic produce contained more phenols that has been linked to potential cancer-prevention than conventional.

3) The study actually provides evidence IN SUPPORT OF the purpose people buy organic. 

• The organic produce had less pesticide residue than conventional.
• 38% of conventional had detectable pesticide residue vs. 7% of organic
• Organic chicken and pork were less likely to be contaminated by antibiotic-resistant bacteria.

4) What the study can't show is a strong reason to know your farmer and make informed food choices. How your farmer raises your food (organic grass, pasture-grazing animals, high-quality supplemental feed, slow-paced slaughtering) can contribute to higher nutritional content and safer meats.

• Grass fed beef is leaner, while being higher in Omega-3 fatty acids and conjugated linoleic acid (another good fat). It also has been shown to have higher Vitamin E content. http://www.eatwild.com/healthbenefits.htm
• Chicken in the sunshine on a pasture diet are also leaner while containing higher Omega-3 profiles. Meat from these chickens also has 50% more Vitamin A than industrial chickens. http://greenliving.nationalgeographic.com/nutritional-differences-between-pasturefed-chickens-vs-non-2413.html
• Not surprisingly, the eggs from pastured chickens have 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more Vitamin A, 2 times more omega-3, 3 times more Vitamin E, 7 times more beta-carotene, AND 4-6 times more Vitamin D.  http://www.motherearthnews.com/Relish/Pastured-Eggs-Vitamin-D-Content.aspx
• Finally, fruits and vegetables are also a product of their soil and water. Rainwater is better than processed city water and nutrient-rich soil is better than soil that has been neglected by the grower. I always ask my farmers what they put in their soil, what compost they use, etc. Whether plants or animals, the better they are fed, the better I am fed. We are what we eat, right?? - all the way down the food chain!  http://www.scientificamerican.com/article.cfm?id=soil-depletion-and-nutrition-loss

Other studies of note:

• Three studies published last year show the children of a group of pregnant women, exposed to higher amounts of pesticides, had on average lower I.Q.'s than their elementary peers.
• A 2010 Washington State University study found organic strawberries to have more Vitamin C than their conventionally-grown counterparts.

*provided by New York Times: http://www.nytimes.com/2012/09/04/science/earth/study-questions-advantages-of-organic-meat-and-produce.html

So, I hope you overhear someone at work commenting on this study - or that you get an email forward from a friend, and that you forward them this link in response! We need to get educated - beyond what the media wants to tell us today.

Friday Recipe - Gluten Free Yeast Free Pizza

Thanks for all your patience! I actually made this pizza late Saturday night so I knew I wouldn't have pictures until now. And... I don't have a lot of pictures for you because my husband and his friend tore into it before I had a chance to get any! So, because of that, I decided to include a bonus recipe for those leftover pizza toppings (on another blog - this one's long enough!).

As with all my recipes, this is completely customizable to you - your tastes, what you have around the house, etc. After you've preheated the oven to about 400 degrees, get started on your crust.

The main thing with gluten-free crusts are: you have a LOT of flours from which to choose (low to high cost - less to most nutrition), you need a starch for part of the flour, and you should add xantham gum to replace the gluten. So, for a roughly foot-diameter pizza, you need two cups of flour. I like to mix it up, so here is the breakdown I usually use:

• 1/2 cup brown rice flour (an inexpensive choice)
• 1/2 cup buckwheat flour (less expensive)
• 1/2 cup almond flour (very expensive)
• 1/2 cup tapioca flour - also called tapioca starch (less expensive)
• This is what I use for my starch. Potato starch (NOT potato flour) is another great option. At least 1/4 but possibly even up to 1/2 of the crust can be starch. I prefer 1/4.
• 2 teaspoons Xantham Gum
• 2 teaspoons baking powder - aluminum free is best

OPTIONS OPTIONS. Again, you can play with this... maybe you want more brown rice flour or more almond. Amaranth flour, spelt flour, chickpea flour, sorghum flour. If you don't want to use xantham gum (I would like not to but as I consume so little of it - I only bake flour-foods once a month probably - I suck it up and use it), my best suggestion would be to find a commercial gluten-free flour mix that doesn't use xantham gum, maybe Bob's Red Mill All-Purpose. 
CAUTIONS. Maybe you like coconut flour. Now, my experience with coconut flour is it can make for a more crumbly crust so I would minimize the use of coconut flour. It is also a rather expensive flour. You can use some cornstarch if you like for the starch - I have personally not had much success with it. 

So, once you have whisked your flours, xantham gum and baking powder together, you need wet ingredients to bring it to doughy goodness. Traditionally, I have used a cup of water (add a little more at a time if the dough isn't very pliable - but careful not to let it get too wet) and a spoonful of olive oil. Last night I used 2 eggs and then added water a little at a time until it got to the right consistency. I really couldn't tell a difference with the eggs - so this is completely optional. Then, I add in a couple herbs like oregano and basil. I use a baking spatula (the ones with the wood handles and rubber ends) to mix all the wet and dry ingredients.

When you have a good dough made, get your baking sheet or pizza stone ready. I like to use a nonstick foil, but you can do the same as you would for any traditional pizza, except for placing it directly on the oven rack, of course!. Place the ball of dough on the sheet or stone and then use a spoon to slowly spread the dough out to final pizza crust form. I typically lube up the spoon with olive oil so it won't stick to the crust. Once it is smoothed out flat (in a circle or square), check that your oven is heated and slide it in there. It will need to bake between 15 and 20 minutes. Because there is no yeast, the bough isn't going to rise very much at all. If you used the flours I did, you can expect a dense, darker-colored dough (brown vs white rice - and buckwheat is darker in color). As long as it is cooked through - no mushiness here! - and not burned, you have a great pizza crust that is waiting to be smothered in goodness.

Glass jars are safer than cans

For the sauce, I mix a tomato paste with a tomato sauce. I mix it in a bowl with a spoon until it is fairly well blended and then I add more oregano and basil, a touch of salt (if there is no salt added in the ready-made paste/sauce), and sometimes, if I feel more indulgent than usual, a teaspoon of olive oil. Mix and spread over your dough. As much or as little as you want! Then I top this with some fresh grated (raw-milk) cheese. Our favorite is manchego! Oh, so delicious.

Sorry, used all the jalapenos!

As for toppings, we often use spinach, ground beef (pre-browned stove-top style), onions, bell peppers, jalapenos, mushrooms, and olives. Obviously, everyone has a favorite pizza, so top with whatever you like! Our toppings are easily twice as high as the crust (so that denser crust really comes in handy for us). Who cares if you need to eat it with a fork - if it's delicious!!


So, once your toppings are perfectly placed (or haphazardly thrown) on top of the crust, throw back into the oven for another 12-15 minutes. Until everything is warm and mouthwatering-ly melted. Let cool for a few minutes, slice and serve.

Now, as promised, watch tomorrow for a blog about what to do if you have any leftover toppings that you diced but simply didn't fit on top of that pizza.

Petition to label modified foods

So, a genetically modified foods-labeling law is on the ballot in California (called Prop 37) for November 6. It's a big deal because everyone believes if California requires these engineered foods to be labeled, the other states will fall in line. This is basically a law saying if you sell genetically modified (GM) produce or processed foods that contain GM foods, you have to tell the consumer. Now, you would think this would be easy to pass, but this has already failed in 19 states and the funds are stacked against the proposition. Supporters (most of them average joes, but luckily some great companies that believe in real food) have raised $3M but the opponents (Pepsi, Coke, Monsanto, etc.) have already donated over $25M to defeat the proposition. Check out this graphic to see which companies are fighting against your right to know and interestingly, the "natural" brands the manufacture. I personally have decided to boycott these brands in my household, so my money doesn't go towards their campaign, but that was easy for me since i only purchased from one or two.

I urge you to take two minutes to get involved because (in my own words and gathered from multiple sources):

• 70% or more of the processed food in this country is GMO. 85% of corn and 91% of soybeans in the US are GMO. Currently, there are plans to create GM apples that don't brown when bruised or exposed to air and GE salmon to farm. (well, there are actually so many such altered foods seeking approval right now that I simply can't keep up with all of them...)
• GM foods are shown to cause liver and kidney changes, intestinal damage, and obesity. (10-year study across many animals/fish)
• One pesticide that was inserted into corn to create a GM variety was found in 93% of the fallopian tubes of pregnant women in a recent study
• The FDA has never conducted a safety study on GM foods although they have been around for 20 years now. Or if they have, we haven't been told about it...
• 40 other countries require labeling for GMO foods, and some countries have banned them altogether
• A poll claims that 93% of Americans WANT GM foods labeled - and yet, we are still losing the fight!

If you don't live in California (and therefore can't vote on the upcoming ballot), PLEASE at least take 2 minutes and sign the latest position to the White House. During his campaign, Obama promised to get GM foods labeled, but then turned around and staffed BigAg, namely Monsanto. Michelle Obama has made strides to create healthier lifestyles for children and this would be key in her fight against childhood obesity. 

Here is the link to the petition:

http://signon.org/sign/michelle-obama-tell-presiden?source=c.url&r_by=5382364

Oh, and here is the 30 second tv advertisement for Proposition 37 - a must watch!

http://www.youtube.com/watch?v=bVkSTQYXUDE&feature=youtu.be

Wednesday Spotlight - Vitamin D

Vitamin D is a very important nutrient. First, promotes calcium absorption which is necessary not only for bones but also for teeth. D also regulates the immune system and helps maintain muscle strength. Many other possible benefits of D include: reduction in risk of multiple sclerosis and possibly cancer (namely breast, colon and prostate), brain health, alleviation of asthmatic episodes, reduction in risk of rheumatoid arthritis for women and protection against radiation damage.

The sun is a great (and free!) source of Vitamin D. But how much sun is enough?

Experts believe that as little as 15 minutes of sun exposure on our face and arms twice a week will give us the Vitamin D we need. However, really think about your day. How much time do you actually spend in the sun each day? Let's assume you work a regular 8-to-5. You eat breakfast and get ready for work. You get in your car. Park at work (maybe there is a minute or two of sun if you have an open lot and you walk to the building). Lunch you probably run somewhere quick in your car (many of us never getting out of the car the whole trip) or eat at your desk. Drive back home and change into comfortable clothes. Watch some tv, check emails, make dinner and prepare for bed. Did you realize you went the whole day without any sun exposure?
Well, a couple days a week try to take 20 minutes and walk a mile outside in the morning or when you get home and avoid the shade! You could even take a small break at work and walk around your building a couple times. That's all it takes to get some good quality vitamin D. But most of us don't even think about it.

If you leave for work before the sun comes up, can't get a break all day and get home after the sun goes to sleep, well, don't lose hope. Adding a couple choice foods to your daily food routine will get you there. Salmon and sardines are excellent sources of vitamin D, and a 3.5 ounce serving of either will meet your needs (depending on your age). Three ounces of tuna will meet a young adult's daily recommended dose of D, and meet half of most older adults' needs. A cup of cow's milk will also provide half of a young adult's (under 50 years old) daily recommended amount of Vitamin D. Finally, cod liver oil, while not the most popular choice, packs 2 to 7 times of an adult's daily intake recommendation in one tablespoon. Cod liver oil also has some controversy about it's overall health benefits and should be researched first. If you are vegan, your best bet is time in the sun and supplements if necessary.

So, for good order's sake, how much do you need? Again, that depends on age. Adults under 50 years of age should aim for at least 200 international units (IUs) of Vitamin D a day. Between 50 and 70 years old, you need twice that, or 400 IUs. Seniors should get at least 700 IUs per day.

Who is at risk for Vitamin D deficiency? Vegans who do not take supplements or eat enough Vitamin D-fortified foods. People who live in the northern part of the world (where sunshine is limited November through March), people with darker skin (darker skin generates less Vitamin D than light) and people over 50 years of age.

So, get some sun and eat some fish and drink your raw milk! Some experts now think that people benefit from as much as 2000 IU of Vitamin D a day. I aim for 1000 IUs. Raw milk after my workout, salmon or sardines more days than not during the week, and sun in the garden, at the market and when I walk the dog. Are any of these things you can incorporate into your lifestyle?

Monday Special - Figs

If you are a fan of the figgy pudding like I am, then get ready for the second season of the fig! You might have seen some of these babies early in the summer, but they are back now for their "long" season and should be here through fall. If you haven't had one, then you should pick a few up at your next market trip - many people describe figs as a mix between a peach and a strawberry - YUM!!!

There are a few different types of figs and they range in their levels of sweetness. Locally, you will probably find the type of fig tree that grows best in your climate. Figs are an exemplary fruit that should always be eaten local. Figs are very fragile and do not keep well. When picking out figs at the market, try to find ones that are soft like a ripe peach but not mushy. They should smell sweet and not sour - a sign of spoilage. When picking figs off the tree, look for soft fruits on dropping branches. Ripe figs will pull right off the branch. Store figs in the refrigerator as they will keep longer there than at room temperature.

When eating a fresh fig, peel the fruit into two halves with your fingers. Turn the halves inside-out where the skin is pressed together in the inside of the fruit. This way, when you place the fruit in your mouth the skin doesn't rub against the inside of your mouth (which can cause sores). Check out this short demonstration: http://www.youtube.com/watch?v=n7uWSAfVO9g.

Other than eating them as is, figs can be prepared for many different dishes. I often put them in my morning smoothie or blend them in a sauce for a touch of sweetness. Many people make jams out of fresh figs. They can also compliment breads, yogurts, salads, cheese plates and cobblers. I even have a fig balsamic vinegar. It is a truly versatile fruit. They can also be canned or frozen to preserve them.

These small treasures don't pack nutrients like a lot of the other foods I discuss here, but they carry a lot of health benefits. One, they are high in fiber. Two, they pack 4% of daily calcium recommendation per medium fruit. That can add up quick! Also, the riper the fig, the more beautiful antioxidants it holds! Finally, in studies, fig leaves have shown antidiabetic properties, triglyceride reduction and cancer cell growth suppression.

Have I tempted you to eat more figs??

Friday Recipe - the HUMMUS wrap!

THE HUMMUS WRAP

This is my household's go-to when we are tired of salad or just want something really easy. We are lucky to have a Whole Foods about a mile away that has fresh pico de gallo, tabouleh, and hummus. Full disclosure: these go-tos actually came about from the hummus and tabouleh wraps we would pick up if we were in a bind and decided we would EASILY tweak them and make them more nutritious and fully organic!

If the hummus is already made, or you have some store-bought, this is truly a quick and filling and delicious meal. The ingredients needed are:

• Tortilla or lettuce good for wraps (romaine, butter, collard)
• Lettuce (if using tortilla)
• Red Bell Pepper
• Avocado
• Hummus (recipe for homemade hummus provided below)

PICO DE GALLO

• Tomato
• Onion
• Cilantro   
• Jalapeno
• Lemon or lime
• Optional: Parsnip

I did not provide any quantities (besides the hummus) because you can put as much or as little of whatever you like into your wrap.

Start with the pico to let the citrus marinate the ingredients. I wash and chop up the tomato, onion, cilantro and jalapeno. If you want to include the parsnip, I recommend a small food processor to mince it up and mix it with the pico. Drizzle the pico with lemon or lime juice. Jicama or pineapple could also inject a little sweetness to the pico stuffing.

While that marinates, I set out my tortillas to thaw (I use Food for Life Organic Sprouted Grain Tortillas). While they thaw, I wash and chop my bell pepper and avocado. Now we are ready to put it all together.

Slather the tortilla (or lettuce) with hummus and top with lettuce (yes! you can stuff lettuce with more lettuce!), pico, bell pepper and avocado. My husband and I have hot sauce on hand to spice up the wraps. Some other great toppings are shredded carrots, cabbage, cucumbers or zucchini. Some diced apple, perhaps. Let your taste buds lead the way! Just be ready and have a fork handy for the mess that ensues from over-filling the tortillas. Now doesn't that look yummy!!

This is one I did with cabbage and green beans - with a side of pickled garlic!

Ok, as promised, here is a recipe for a great basic hummus.

BASIL-GARLIC HUMMUS 

• 2 cups (or 1 can) cooked or sprouted chickpeas
• 3 cloves garlic
• small handful fresh basil
• dash sea salt
• olive oil/tahini as desired (no more than 3 Tbsp needed)
• sun dried tomato, optional (1/3 cup diced after soaking in water for 20 minutes and rinsing)

Put the chickpeas, garlic, basil, salt and any desired sun-dried tomatoes and/or oil/tahini into food processor and blend. Add water/oil as needed to achieve desired smoothness. If you used canned chickpeas, the liquid can be used here.



For those seeking to go all-raw, and can't get any sprouted chickpeas, look for a zucchini hummus recipe. I would recommend one but have not yet found one that I like yet!

Wednesday Spotlight - Vitamin C

So, most of us think of Vitamin C and we think of citrus and/or colds. Well, you might be surprised to know that Vitamin C is in some foods you may not have guessed. 1 medium zucchini contains about half of your daily recommended dosage. You can hit 100% of your daily needs with:

• leafy greens (2 kale leaves; 6 romaine leaves; half a bunch of chard or spinach)
• pineapples - less than 1 cup diced
• 1 mango 
• 2/3 cup strawberries
• 1 kiwi
• 1 cup cantaloupe
• half a broccoli stalk
• 1 small green bell pepper

Well, now we know how to get our fill of vitamin C, but why do we need it? In addition to the well-known immunity boost, Vitamin C also works like an antioxidant to prevent cellular damage from free radicals and helps us naturally detox. Vitamin C also lowers blood pressure, therefore fighting against a number of diseases like high cholesterol and heart disease. It can also help prevent cataracts by increasing the amount of blood flow to the eyes.

Vitamin C works with and against a handful of other vitamins/minerals. Vitamin C works to help the body in iron absorption and partners with Vitamin E to produce antioxidant benefits to the body. It boosts metabolism and protects the body from Vitamin A toxicity. The body's ability to metabolize copper can be harmed if too much Vitamin C is ingested by means of a supplement.

The amount of recommended Vitamin C depends on age and gender - although everybody's individual Vitamin C needs are different. Adult women are recommended to intake 75mg a day, but at least 120mg if lactating. Men are recommended about 90mg. Children 13 years and under are only recommended to have 15 - 45mg a day. There is a conflict of opinion as to whether high amounts of Vitamin C can lead to toxicity. The National Academy of Sciences recommend not exceeding 2,000mg a day, however alternative cancer treatment has administered patients as much as 10,000mg in a day.

When getting your daily vitamin C is as easy as eating a kiwi or an orange (oh, and by the way, one analysis claims organic oranges have 30% more vitamin C than conventional - http://www.sciencedaily.com/releases/2002/06/020603071017.htm), it seems that everyone should have no problem covering the Vitamin C requirement. Unfortunately, a 2011 USDA survey shows about a third of Americans are not getting the daily recommended value - a testament to how little raw fruits and vegetables play into SAD (the Standard American Diet). 
http://www.ars.usda.gov/is/AR/archive/mar12/diet0312.htm?pf=1

So grab an orange, or a kiwi, or some pineapple. How about some broccoli? Zucchini? It makes an EXCELLENT base for a variety of sauces and an easy way to get a zucchini or two into a meal. However, if you freeze or cook any of the produce, expect to have a 20-50% vitamin C loss and plan accordingly.

In conclusion, get your vitamin C! It's just as necessary in summer as in winter when cold season comes a knockin'!