The Plate

The food pyramid is no more.  After the efforts of Michelle Obama, a 4, 500 Agricultural Department focus group, and advice from other health officials, the new health Plate has come to the table.

When I talk to most of my friends who grew up eating family dinners, it was in this form: A starch/grain, a protein, and a veggie.  Fruit was relegated to snack or dessert status and dairy was usually with breakfast cereal, but the basics are there.  I commend Michelle for trying to simplify things for our population, and I hope that we have the ability to assimilate the plate concept.

My only change would be encouraging the avoidance of sugar and adding good fats in the cooking process.  I also don’t think dairy is for everyone, so people should be cautious of adding it to every meal.

For a population where obesity is out-of-control, this is, at the very least, a good start.

 

 

Go for the “O” – Ways to purchase a healthier life

While this may seem shocking to some, not all farmers in this country are concerned with producing healthy food.  Big agriculture means big business where profit margins reign over potential problems like a few endocrine disruptors or neurotoxins with our serving of Thanksgiving mashed potatoes.

Organic farmers do not use use toxic pesticides like malathion, many of which lack proper testing for environmental impact as well as human impact.  We tend to accumulate toxins that are not readily excreted in our fat tissue, and this can end up harming our future generations by concentrating in the placental tissue and cord blood.  Babies are even less equipped to deal with chemicals and can have a number of health problems, from allergies to autism.

The good news, in theses cash-tight times, is that some veggies are spared the brunt of the spray:

1. Onions
2. Avocados
3. Sweet corn
4. Pineapples
5. Mango
6. Sweet peas
7. Asparagus
8. Kiwi fruit
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet potatoes
15. Sweet onions

The worst, in order of pesticide load:

1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Domestic blueberries
6. Nectarines
7. Sweet bell peppers
8. Any greens: spinach, kale, chard, collards
9. Cherries
10. Potatoes
11. Imported grapes
12. Lettuce

Read more: http://www.care2.com/greenliving/top-12-toxic-fruits-and-vegetables.html#ixzz1Gbzd4eFX

More websites for detailed explanations and information about threats to the safety of our environment and what you can do:

Environmental Working Group  -  http://www.ewg.org/

Foodnews:  http://www.foodnews.org/

How healthy were your grandparents?

Researchers have found that experiences as a child and adolescent will affect your offspring by altering DNA on/off switches:

http://www.newsweek.com/2010/10/30/how-your-experiences-change-your-sperm-and-eggs.html

This correlates highly with the Chinese idea of “prenatal qi“.  This inherited qi is based on the quality of both the egg and sperm and many customs are integrated historically into the culture to promote good health and behavior prior to conception.

Homeopathy also has a theory of inherited genetic or behavioral traits called a “miasm”.  When naturopathic or homeopathic doctors prescribe medication, we often ask about family history to determine which miasm may be affecting your current state of health.

Holistic medicine, both Eastern and Western, have treatment methods and ideology that may be viewed by some as unscientific or archaic, but it may only be a matter of time before science catches up.

Are my Vitamin D Levels OK after Sunning All Summer?

Here’s an article from MD Consult that confronts some Vitamin D lore which suggests that all that time outside might not be enough!

Vitamin D: Myths or truths?

September 9, 2010

By Michele G. SullivanCHICAGO (EGMN) – Dr. Richard L. Gallo put on his Myth Busters hat at a recent dermatology meeting to debunk – and in some cases uphold – some of the most popular ideas about vitamin D.

“This subject is nothing new,” noted Dr. Gallo, recounting a bit of vitamin D yore. “In 1936, Schlitz beer urged customers to drink the beverage because it contained 100 units of vitamin D, and could ward off colds and flu. So even back then, they were on to something.”

But, Dr. Gallo questioned, is the idea that vitamin D can strengthen the immune system a reality – or a myth? And how about other claims touted in the public press, that sunlight is the best source of vitamin D, that the vitamin strengthens bones and protects against cancer?

“Unfortunately, vitamin D information has become something of a shell game, with positions that overstate the strength of the evidence. As dermatologists, for example, we know the carcinogenic potential of sunlight, but there are now opposing groups that advocate health by increasing vitamin D through sun exposure.”

• Myth No. 1: Fifteen minutes per day of sunlight provides adequate amounts of vitamin D.

“In a test tube, ultraviolet B is the optimal spectrum for converting 25-hydroxy D into vitamin D in the human body,” Dr. Gallo said. “But randomized studies on this vary in results.”

 

	Vitamin D has often been linked to a number of benefits including the improvement of bone health and protection against cancer. Researchers continue to argue about the validity of these claims.

One frequently cited study examined the issue in Denmark. “Northern latitudes are very useful for studies like this because of the high intensity of the sun during the summer, and the low intensity in winter,” said Dr. Gallo, chief of dermatology and professor of medicine and pediatrics at the University of California San Diego. “In this study, the 25-hydroxy D in the population varied dramatically with change in sunlight exposure, and tended to lag about 1 month behind the sunlight levels.”

But the study also found that 53% of the subjects who sought sun exposure were still suboptimal in their vitamin D levels. “So sun-seeking behavior in one of the most intense sun-exposed areas of the world is not sufficient to cover optimal vitamin D in a population.” (Photochem. Photobiol. 2009;85:1,480-4).

A 2009 study looked at sunlight exposure and vitamin D in twins (PLoS One 2010 5(7):e11555 [doi: 10.1371/journal.pone.0011555]). More than 200 twins were evaluated for the seasonal impact of genetic factors on serum 25-hydroxy vitamin D concentrations. “This showed very wide distributions in levels during the different seasons, and concluded that more than 50% of the variation in summer levels was not due to sun or diet, but to genetic influences independent of skin pigment,” Dr. Gallo said.

“So, Myth No. 1 – busted,” he concluded.

• Myth No. 2: Vitamin D improves bone health.

Prospective cohort studies such as the National Health and Nutrition Examination Survey show that hip fracture is reduced by more than one-third in patients with adequate vitamin D levels (more than 60 nmol/L). “However, we still have a lot to learn. Data from a recent 3-year study of 2,000 perimenopasual women concluded that if vitamin D were given as a single annual dose of 500,000 IU, the women had a 15% increased risk of falls and a 26% increase in the risk of fractures.”(JAMA 2010;303:1815-22).

“As far as Myth No. 2 goes, I’d say it’s true, but we don’t understand everything yet.”

• Myth No. 3: Vitamin D protects against cancer.

“This has been quite a popular theme in the press for years now, but there are no great mechanistic explanations as to why it may be true,” Dr Gallo said. “There are a number of randomized controlled trials, but the data are inconsistent.”

A 2009 Agency for Healthcare Research and Quality review examined more than 170 studies and reviews for several health outcomes and vitamin D. “Only one study really showed a level of significance [for cancer reduction]. The others showed inconsistent data on cancer and some showed a slight trend toward an increased risk for colon cancer.” (Evid. Rep. Technol. Assess. (Full Rep.) 2009;183:1-420).

“Myth No. 3 is still a plausible possibility, but no benefit has been clearly demonstrated.”

• Myth No. 4: Vitamin D improves immune function.

“We have excellent mechanistic data to support this claim, including a number of observational studies and a few randomized controlled trials,” Dr. Gallo said.

He coauthored a 2009 study concluding that vitamin D activates an enzyme on the surface of monocytes and keratinocytes, increasing the cells’ pattern recognition and boosting their antimicrobial effect. “This enhances the immune barrier in injured skin,” Dr. Gallo said (J. Clin. Invest. 2007;117:803-11).

Animal models also “show quite clearly that the extent of infection can be limited in an animal supplemented with vitamin D compared to a deficient one,” he added. “There also seems to be a relative association between viral infections and upper respiratory infections, with the highest incidence occurring at the lowest levels of vitamin D on a seasonal basis. So maybe Schlitz did have an idea there. Therefore I’d say Myth No. 4 is plausible, but not yet clearly defined.”

Dr. Gallo did not have any relevant financial disclosures. However, he is a member of the Institute of Medicine’s committee on Dietary Reference Intakes for Vitamin D and Calcium. The committee will release new recommendations for national daily requirements of vitamin D and calcium later this year.

 

Curried Broccoli Soup

Another anti-inflammatory recipe that’s simple to make and super-delicious.

What you need:

• 6 – 8 crowns of broccoli
• 2 cans of organic coconut milk
• salt
• curry paste (I used green curry from Thai Kitchen)
• garlic and ginger (optional)
• coconut oil
• blender
• soup pot

Cut the broccoli into medium-sized pieces and saute in 1 – 2 tablespoons coconut oil.  Add the garlic and ginger and saute for 2 – 3 more minutes before adding the coconut milk.  Next, add 2 c. water and 2 tablespoons curry paste and simmer until broccoli is soft and ingredients are mixed well.

Blend, then Eat!  This soup is great for colder winter days and the extra garlic is great to stave off colds.

Diabetes will double in the next 25 years!

A recent study published in Diabetes Care states that, between 2009 and 2034, the number of people with diagnosed and undiagnosed diabetes will increase from 23.7 million to 44.1 million.  Also, “annual spending on diabetes and its complications is predicted to reach $336 billion (in 2007 dollars), up from $113 billion today, with related Medicare spending to rise to $171 billion by 2034, up from $45 billion”.

Diabetes is not an illness that strikes without warning.  Often years before an official diagnosis, the blood sugar levels will slowly rise or actually be too low when fasting, a condition called hypoglycemia.  Habits like missing meals and eating high carbohydrate snacks can promote poor blood sugar control and hypoglycemia.

Anther pre-diabetic condition, called insulin resistance, occurs when blood sugar is consistently elevated.  Basically, the pancreas will continue to produce insulin after we eat meals but our cells will no longer respond to the insulin signal.  When this happens, the cells are surrounded by sugar molecules but very little sugar is actually able to get in.  Worse, this phenomena mostly occurs in liver or muscle, but not fat cells, leading to a cycle of weight gain and high glucose levels in the blood.

The good news?  All of these conditions can be reversed with a healthy diet, exercise, and supportive supplements.

Some tips for maintaining good blood sugar levels:

1. Eat protein with every meal.  Good sources of protein include free range, grass-fed meats, eggs (with yolks left runny), legumes, seeds, and nuts.
2. If you get irritable with missed meals, it is vitally important to eat something every 2 hours or sooner to prevent symptoms.
3. Eat breakfast.
4. If you have trouble staying asleep, it could also be related to blood sugar.  Eat a small handful of  almonds right before bed.
5. Stay away from high-calorie, high-sugar snacks and refined carbohydrates.  They will give an immediate boost, but then you will crash later.
6. Eat lots of veggies and don’t forget good fats, too!

Breakfast or bust (out of your pants later)

Who has time to actually sit down and eat breakfast before they leave for work?  Often times, the thought of even preparing something to-go is daunting, especially if you’re on a limited diet.

Even though “the most important meal of the day” is cliched, it’s true!  Eating a breakfast with a decent amount of protein is important to keep your blood sugar balanced during the day, keep focused, and keep healthy.  Here are my cheats for when time is short:

1. Boils eggs by the dozen and have them on hand.
2. Put toast in the toaster before you shower to eat with your eggs.
3. Take a scoop of protein powder, berries, flax seeds, and hemp milk and put them in the blender the night before.  In the morning, blend.
4. Leftovers, anyone?  Take your chicken, rice, veggies from the night before and throw them in a pan while you shower.
5. Oatmeal: take GF steel cut oats and throw them in a pot the night before.  Turn on the heat right when you get up and they’ll be ready in just a couple minutes — add protein powder, raw nuts and seeds to balance the carbs.

The idea of breakfast, and lack thereof, has been studied.  The result?  Weight gain, fatigue, focus, and other problems.

Eating as much as 1/3 of our calories in our morning meal can reduce the craving for sweets later on the in the day.  The key is just to keep things balanced and stay away from carb-loading with high calorie jams, syrups, and refined flour products.  You can do it!

I think you want Mutton Kari

I pulled out my Complete Asian Cookbook by Charmaine Solomon to see if I could alleviate cooking boredom.  Since I generally like Indian food, I thought I’d start with that chapter.

The bottom line: YUMMY!  A great lesson in how a couple simple ingredients can make a fantastic dish.   Here is the recipe for Mutton Kari (aka Lamb Curry) that is simple to make and fast, with only about 20 minutes of prep time involved:

• 2.5 – 3 lbs. lamb shoulder or other cut (cubed)
• 2 tablespoons ghee or coconut oil
• 2 large onions, chopped
• 4 cloves garlic, chopped
• 1 tablespoon finely chopped fresh ginger
• 2 tablespoons curry powder
• 3 teaspoons salt
• 2 tablespoons vinegar or lemon juice
• 3 large tomatoes
• 2 fresh chillies (optional)
• 2 tablespoons fresh mint leaves, chopped
• 1 teaspoon garam masala
• 1 tablespoon chopped fresh coriander or mint

1. Cut lamb up into cubes
2. Heat oil in a saucepan or dutch oven and cook onion, garlic, and ginger until onions are slightly translucent
3. Add curry powder, salt, and vinegar and stir
4. Add meat and stir to coat with spice mixture
5. Add tomato, chillies, and mint
6. Cover and cook over low heat for 1 – 1.25 hours until lamb is tender and fluids have reduced to make a rich curry
7. Check on mixture occasionally and, if necessary, add 1.4 c hot water to prevent meat from sticking to pan if too much water evaporates
8. Five minutes before the dish is finished, add garam masala and chopped coriander.

Viola!

This dish is best served over a grain like basmati rice or millet.  I will update other vegetable accompaniments as I progress through through the book and find other gems.

Anti-inflammatory side note: If you eliminate the tomatoes from the dish and substitute 3 c. of finely chopped zucchini and 1 c. water, it will taste just as good and you can stick to your diet!

Let them eat cake! (gluten-free, of course)

More and more people are cutting the wheat bread and substituting with gluten-free options.  Last year, a USA Today article cited that 15 – 25% of the population are in favor of gluten-free foods but only about 1% of the population has overt celiac disease, so why the trend towards these wheat-less products?

Because we feel better!

You don’t have to have celiac disease in order to have a sensitivity to wheat.  Celiac is an autoimmune response to wheat that tears apart the gut lining (called villous atrophy) whereas gluten intolerance means that it just irritates your gut and causes digestive trouble.  Subtle intolerances can cause abdominal pain, bloating, fatigue, itchy skin, joint pain, constipation, diarrhea, and other minor symptoms.

The most common food intolerances include dairy, wheat, soy, corn, nightshade vegetables, sulfites, and nitrites.  Noticing how you feel after eating these foods, both shortly after and up to three days, can give you hints to whether or not you have an intolerance.

I have an intolerance, what do I do?

If giving up your favorite snack for the rest of your life is daunting, then do this instead: limit your intake to once a week or less.  The real danger of eating intolerances more frequently is the constant irritation of your gut lining.  Inflammation is a precursor to many chronic diseases, including cancer, so limiting exposure to irritants is one key to lifelong health.

Why are we increasingly sensitive to foods?

My opinion? GM food and our toxic world.

Until the last 30 years, small farmers fed America.  Now, we have large-scale farming operations that predominantly raise one crop: wheat, maize (or corn), canola, soy, or cotton.  These crops are produced with GM seeds that are herbicide-resistant and produced by the herbicide producer!  Is our health the main concern of the chemical company and large-scale farms?  Probably not!

In addition, we know that small genetic variations in our own body can deactivate important enzymes and even lead to death.  What happens when we mess with the genetics in our food chain?  It doesn’t take countless clinical trials to answer this question.

The solution

What we have to do is pay attention to signs from our body and eat local to support sustainable agriculture.  We have less genetic variation in our food than any other time in history.  It’s time to change!

Good resources for further reading:

• Animal, Vegetable, Miracle by Barbara Kingsolver
• In Defense of Food and other books by Michael Pollan

Ancient Wisdom and the Winter

So after a long hiatus from blogging, here’s my belated winter post:

While there isn’t much to punctuate the time when we are blanketed in darkness and cold besides fleece and down, ancient cultures used this as a time of deep introspection and healing.  In Chinese medicine, the season of Winter is associated with the Kidney organ, where all of our primordial wisdom and physical energy reserves are located.  A respite from normal toil was expected during this time, and people would gather with their elders, catching up on embroidery and other household chores.

Just as Nature turns life above ground to something desolate and seemingly hostile, the potential for the future is righteously seeded underneath just waiting for the few degrees of warmth to start a solid ascension from it’s fertile cradle. Taking time for yourself during this season is essential to collect energy reserves to last you all year.  It is during the Winter when we catch up on sleep, nurture our bodies with hearty stews, and keep ourselves active with a more gentle regime than usual.

Here are some examples of ways to keep healthy and sane in these last winter weeks:

1. Eat a variety of seaweeds and dark foods – they are symbolic Kidney foods!

2. Grass-fed, free range meats – eat small portions daily as they are warming.  Add ginger to your stews to enhance this effect, especially if you are someone who runs on the cold side.

3. Take time to meditate or take a walk every day (well bundled, of course).

4. Get good sleep.  In natural medicine, we are taught that each hour you go to bed before midnight counts for two, compared to the less nourishing post-witching hour sleep.   Try to get to bed by 10pm nightly, at the latest.

5. Most importantly, Laugh!!

Be Well and enjoy our gradual warming to the Spring season!