Eco-Friendly Eating

If you're living a green lifestyle or are looking for ways to implement it, the food you put on your table may be something you've overlooked. Eco-friendly eating is not necessarily complicated, but it does involve some awareness and possible small changes.

"Sustainable" food choices are those foods that are grown and harvested in environmentally responsible ways. For example, crops that are heavily sprayed with pesticides and fungicides are not only considered less healthy for you, but such conventional farming methods also result in the eventual "death" of the soil and toxic run-off.

Here are some tips on how to apply the green lifestyle to what you eat.

Sustainable Seafood

(Photo credit: Wikipedia)

The issue of sustainability as it applies to seafood has come to the fore lately. Fish, especially salmon, is considered a very healthy food and a good source of healthy fats and protein. However, some seafood is not considered sustainable.

Species such as orange roughy and Atlantic cod are not sustainable choices due to their endangered populations. Sources say that mussels, tilapia and sardines are, at this point, sustainable choices of seafood.

It's worth pointing out that farm-raised fish are not necessarily the most sustainable choice either; sometimes, wild-caught is better. When in doubt, look for wild-caught fish (it's considered healthier anyhow) that's been certified by the Marine Stewardship Council.

Pesticide-Free Produce

It's probably a no-brainer to point out organic produce as the more sustainable choice - but sometimes it's more complicated than that. For instance, if you are choosing between an organic bell pepper imported from Holland, or a conventional bell pepper grown at a small farm and transported only a few miles, the latter would probably be the most sustainable choice. Less fuel was used to bring the local pepper to your market, and the pepper was probably not sprayed with preservatives or mold-inhibiting chemicals to prepare it for transport.

It's also worth asking if the local farmer uses pesticides or other chemicals (he/she may not, even though the "organic" label is not applied to his/her produce).

Of course, if you can do it, growing your own organic produce is an eco-friendly choice. (See our Sustainable Gardening page for more help with that.)

Filet of grass-fed beef. (Photo credit: Wikipedia)

Naturally Raised Meats

Large-scale agribusiness and the meat industry has become a concern for eco-conscious people the world over. The problem with some beef cattle is that they are grown (or "produced") on large feed lots that are a source of potentially toxic and unsanitary run-off, and grass-fed beef may mean large areas of forest have been cleared to make way for grazing cattle.

However, lean, grass-fed, free-range beef is usually considered a sustainable choice, as is free-range chicken. Again, local is better; and if you know a hunter, see about getting some venison (that's about as free-range and grass-fed as it gets!). You also might know a local farmer who might consider selling you some fresh chickens or turkeys.

Some experts point out that simply cutting back on meat is an eco-friendly choice, too. Health experts agree that limiting your consumption of red meat is better for you anyway. Most adults should consume no more than 4-6oz of meat per day. Try adding more varied proteins to your diet, such as beans or quinoa, and implement a "Meatless Monday" for at least one day per week that's meat-free. Your health - and your planet - will benefit.

5 Of The Healthiest Fruits And Vegetables

“We are what we eat”, or so the saying goes - which is why the foods you eat are so important to your health. Different foods help our bodies to grow, to heal, and to keep the immune system running properly. More than that, they stop our bodies from falling apart: the absence of many different nutrients can lead to various physical ailments.* It’s really important to eat healthily - and fruits and vegetables are some of the healthiest foods you can eat, so let’s look at five of the best fruits and vegetables to include in your diet.

Broccoli (Photo credit: wanko)

Broccoli: Green vegetables are widely considered among the healthiest foods we can eat, and broccoli is definitely one of the most nutrient-rich green vegetables. It’s a great source of vitamins C and K, as well as folate, vitamin B and fiber. In addition, it contains potassium, vitamins B1, B2, B3, B5 and B6, protein and calcium.

Broccoli can assist in lowering cholesterol levels which improves cardiovascular health. It supports the body’s detoxification system, aids vitamin D uptake and may also reduce our susceptibility to certain allergies.

Spinach: Spinach is one of the best green vegetables for your health. It contains a huge quantity of nutrients, and offers several specific health benefits.  Among the most concentrated nutrients are magnesium, folate, iron, potassium, calcium, vitamin E, protein and zinc.

Spinach may help reduce the risk of developing aggressive prostate cancer. It’s also an anti-inflammatory, meaning it may help reduce our susceptibility to allergies. The vitamin K, magnesium and calcium content of spinach is good for maintaining healthy bones and there are also antioxidants in spinach that help remove harmful free radicals from the body.

Peas: Green peas are another fantastic source of nutrients. They contain a huge range of nutrients in high quantities, including manganese, fiber, vitamin K and C, phosphorus, protein, copper, iron and zinc.

Peas can help to regulate blood sugar levels thanks to their fiber and protein content. Fiber and protein slow down the pace of digestion, which also means that carbohydrates are digested more slowly too. Peas are also known to reduce the chance of developing cardiovascular disease and to help protect against stomach cancer.

Blueberries. (Photo credit: Wikipedia)

Blueberries: Blueberries have a low glycemic index (GI) which means they have a low impact on our blood sugar levels., so you won’t get a sugar rush from eating blueberries. Eating foods with a low glycemic index is also believed to reduce the risk of developing type-II diabetes as well as coronary heart disease.

Blueberries are also a very rich source of antioxidants, which are thought to help reduce the risk of developing cancer. They are a good source of vitamin K, manganese and vitamin C too, placing them high on the nutrient-density scale.

Apples: Apples are a fantastic source of fiber which helps promote a healthy digestive system. This also aids in the regulation of blood sugar levels. They are also a great source of vitamin C. Although apples aren’t as nutrient-rich as some other fruits and vegetables, they are thought to have both anti-cancer and anti-asthma properties. In addition, they’re good for cardiovascular health.


*Please Note: Information on this blog is for informational purposes only, and should not be taken as medical advice. Health claims above are not verified by the FDA.

The Hay Diet for Good Health

Dr. William Howard Hay introduced food combining in 1911. After 16 yrs of medical practice his own health began to deteriorate, and he developed high blood pressure, Brights disease (now more commonly known as acute or chronic nephritis, a kidney disease) and a dilated heart. There being no treatment available for dilated heart at the time, Dr. Hay was inspired to treat his own symptoms. His basic premise is that there is one underlying cause for health problems and that is the wrong chemical condition in the body (also sometimes caused by toxic load).

Chart from How to Always Be Well, Dr. William Howard Hay (Photo credit: Wikipedia)

He did this by eating 'fundamentally' as he called it; taking foods in a natural form and not mixing proteins and starches at the same meal. The wrong chemical condition is acidity which is caused by the manufacture and accumulation of acid from the products of digestion and metabolism in amounts greater than the body can eliminate. 

Along with dietary changes, Dr. Hay also advised fresh air, exercise and general lifestyle changes. The basic rules of this diet are: starches and sugar should not be eaten with proteins and acid fruits at the same meal; vegetables, salads and fruits should play a major part in the diet; proteins, starches and fats should be eaten in small quantities and only whole-grain unprocessed starches should be used; and finally at least 4 hours should elapse between meals of different food groups. It is also known as the "food combining" diet. 

Acid foods are protein rich, meat, fish, dairy, etc., and alkaline the carbohydrate-rich starch foods like rice, grains and potatoes.

Following the simple rules of the Hay Diet has shown great potential in reversing chronic and degenerative conditions such as constipation, indigestion and arthritis. It can be beneficial to asthma and allergy sufferers. It can also stimulate natural weight loss, thus reducing the health risks linked to obesity, such as diabetes, gallstones and coronary heart disease. 

 To Learn More About the Hay Diet, Consult These Resources:

   

 

Fiber - A Supernutrient

We all know we’re supposed to eat a diet rich in fiber.  Despite this basic knowledge, many people are confused by what fiber is and how to get it.  And because a large percentage of the nation has or is cutting back on carbohydrates, they’re also cutting back on fiber.  As fiber helps rid the body of toxins, among other important functions, this is definitely a health concern.

Wheat bran - high in fiber. (Photo credit: Wikipedia)

What Is Fiber?

Dietary fiber is essentially a non-digestible carbohydrate; your body cannot break it down and digest it.  Dietary fiber is divided into two main categories: soluble or insoluble. 

Insoluble fiber doesn’t dissolve in water and therefore moves through the bowel without any type of breakdown.  Due to this, it promotes the movement of material through your digestive system and increases stool bulk.  The result is regular stools and a constant removal of build-up in the intestines. 

Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through our intestines largely intact.  It helps lower blood cholesterol and glucose levels, and also carries toxins out of your body.

So how much soluble and insoluble fiber should you be taking?

Despite the fact that the average American's daily intake of fiber is about 5 to 14 grams per day, adult women should consume 25 grams of fiber a day and men should consume 38 grams a day.

Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber, while oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium are a good source of soluble fiber.

Great Sources of Fiber and How to Get Enough

Beans. (Photo credit: Wikipedia)

In order to make sure you’re getting enough fiber, it’s important to understand what foods to get it from.  Great sources of fiber include:

* Green leafy vegetables
* Whole grains
* Seeds & Nuts
* Dried beans and peas
* Fruits
* Vegetables
* Psyllium husk

¼ cup of almonds, for example, contains 2.4 grams of fiber and a medium apple contains 4 grams.  So one small snack of almonds and an apple contains about 1/4 of a woman’s daily fiber requirements.  To get a meal that packs a real fiber punch, add beans.  A cup of baked beans contains 16 grams of fiber; that’s more than half of your daily requirement!  And whole grains like buckwheat, bran, bulgur and oats contain a significant amount of fiber.  Leafy greens are good too; a cup of cooked spinach has 7 grams of fiber. 

To make sure you’re consuming your daily fiber requirement, make sure you have at least one serving of whole grains, beans and healthy snacks like raw fruits and veggies and nuts.  (All of these whole foods also have many other healthy nutrients in them as well.) A little fiber with each snack and meal should be enough to keep your body running optimally, reduce your toxic load, and stay healthy.

Eight Reasons Why Eating Organic is Important

Guest Post by Grace Simpson.

It seems like everyone is talking about organic foods like it’s some kind of buzz word or status symbol. I suppose for some, it might be. But for many of us, it’s a way of life that takes us back to a more natural way of living and farming. One that has been destroyed by the machine food production has become today.

Now, I don’t mean to sound like one of those doom and gloom, anti-establishment types. I don’t disparage anyone for choosing the foods that they do. Sometimes it’s an economic necessity. Other times it’s simply not having enough information about what’s really going on with our food. Sometimes it’s just apathy.

“Science may have found a cure for most evils; but we have found no remedy for the worst of them all, the apathy of human beings.”
~ Helen Keller

I’m not sure what I can do about the apathetic, but for people like you who may have budgeting obstacles or are trying to find more information about what’s going into your bodies, I am here to help.

So the first natural question is…Why go organic?

Organic eating has a number of benefits and here are just a few of them:

Organic certification (Photo credit: Wikipedia)

1. Organic produce is free of chemical pesticides and fertilizers. Even if you wash your produce, you cannot remove all these harmful chemicals that can affect your nervous system, cause cancer and more.  Also consider that conventional farming which uses harmful chemicals can contribute to the contamination of our water supply, so by supporting organic growers, you are also supporting a cleaner water supply for all.

2. While some people may not be quite as concerned, eating organic can help you avoid foods that have been irradiated. Government bodies tout the irradiation process as helpful in reducing harmful bacteria, preventing spoilage and increasing shelf life of foods. However, irradiation reduces the nutritional value of your foods and there is growing concern by researchers that the process may not be as safe as previously thought.

3. Avoidance of genetically modified foods or GMOs (genetically modified organisms). While huge biotechnology companies like Monstanto will have you believing that they are increasing the viability of crop growing, there are long-term dangers in GMOs that have caused them to be banned by much of Europe and Japan.

4. Organic livestock is fed its natural diet, rather than potentially contaminated grains, antibiotics and hormones. This is in contrast to conventionally-raised livestock that get hormones to help them grow faster and antibiotics are given en masse as a preventative measure to illness. The scary thing is that this preventative measure may be necessary given the poor hygienic conditions of the animals. Organically grown animals are raised more humanely and more naturally, eliminating the need for these potentially dangerous situations for both livestock and humans.

5. Organic growing contributes to improved soil quality. A lot of people don’t realize it, but our soils are so depleted that we no longer get the nutrients we did from our foods a few decades ago. In order to obtain the certified organic label from the USDA, soil must be free of prohibited chemicals for three years and the increased soil quality is a necessary goal for organic farmers. (To learn more about a variety of soil studies, check out http://www.ota.com/organic/benefits/soil.html )

6. Organic farming is more wildlife friendly. From animals to plant species, a more natural ecology is supported through organic methods. There are many studies supporting this including a study from the University of Oxford that found that there is increased biodiversity on organically farmed land.

Eco symbol used to promote organic, locally grown food (Photo credit: Wikipedia)

7. Buying organic allows you to support your local economy and farmers. This is good for you because you get fresher (and therefore more nutritious and tasty) foods, and it also reduces the pollution that results from food transport. (Here's a short video on why to eat local.)

There are so many reasons to go organic and this post touches on just a few of them. But here’s the most immediate one that just about everyone can really appreciate.

8. Organic foods simply taste better. This is real food, free of all unnecessary human interventions and inventions. It’s nature’s perfection and once you try it, you probably won’t want to go back to your other options. 

Of course, this still leaves the issue of cost and how organic food can seem unaffordable to many families today. Well, that is exactly what we’ll be talking about in my next post....


Related Resources:
 

How To Avoid Heartburn Naturally

Heartburn and indigestion make millions of people miserable. Thankfully simple changes in the foods you eat can provide relief. Overconsumption of rich foods during the holidays can lead to a painful January, so in the interest of digestive health this week we'll share a few tips for relieving heartburn, or just avoiding in the first place.

(Photo credit: moofbong)

A number of foods can trigger heartburn or indigestion by relaxing the band of muscles at the end of your esophagus so it can't keep out stomach acid. By avoiding spicy foods with black pepper or chili powder, garlic and raw onions, acidic or citrus foods like tomatoes, oranges, and grapefruit, fried or fatty foods, alcohol or anything with caffeine such as coffee, tea, soft drinks, heartburn and indigestion can be greatly lessened or avoided. (Be aware that many food sensitivities and allergies can cause heartburn, so it may be helpful to keep a food diary if you experience heartburn often, and if you notice you regularly get heartburn after consuming a certain food, you should avoid it, even if it does not appear in the list above.)

For overall healthy digestion and to minimize acid reflux, make sure you get plenty of fiber from a variety of vegetables, non-citrus fruits, and whole grains. Drink enough fluids to help your body absorb important nutrients and lubricate food waste, and use low-fat methods when cooking. Try drinking herbal chamomile tea after dinner or before bedtime, as it’s believed to have a calming effect on the stomach.

Smaller but more frequent meals can also help decrease heartburn and indigestion episodes. Be sure to eat your meals and snacks in a calm, relaxed atmosphere where there’s little if any noise or distractions. Wear properly fitting clothing that isn’t tight in the waist and abdominal area, and don’t lie down immediately after eating a meal. I know for me, heartburn always seems to occur at the end of the day after wearing a tight belt or pants that cut in at my waist all day. Also I seem to suffer heartburn if I let myself get too hungry, or go too long without eating, so these tips are especially helpful if your experience is like mine.

Citrus fruits can trigger heartburn.(Photo credit: Wikipedia)

Make your morning meal oatmeal. It’s high in fiber, low in saturated fat and cholesterol and when combined with whole milk, gives you a calcium-charged boost to your day. By adding blueberries or raisins you’ll be adding some extra iron and potassium into the mix for a well-balanced meal. (Note: Some people are sensitive to grains, and eating oatmeal may in fact increase heartburn occurrence. If you notice you have heartburn after eating oatmeal, try cutting it out for a week or so, and see if symptoms go away - then you'll know it's one food you should avoid.)

You can't beat turkey if you want a lean, nutrient-packed protein source that'll be easy on your stomach. Turkey is high in niacin, which helps lower cholesterol levels in the blood. Chicken is also a terrific low-fat source of protein. Both are easy to cook either indoors or out.

Apples and grapes are low in saturated fat, cholesterol, and sodium, and are a great non-citrus fruit choice for vitamin C and fiber, without irritating your stomach. Taking a digestive enzyme supplement with meals can also help your body absorb nutrients, while avoiding heartburn symptoms.

Following these simple food and eating tips can help you reduce your instances of heartburn, and keep your tummy healthy and comfortable.

Healthy Alternatives to White Pasta or Rice

If you're thinking of your favorite comfort food, most likely it contains either pasta or rice. (Or chocolate - we'll cover that on Friday!) :-)  Pasta and white rice are staples in pantries around the world.  They go with just about anything from gravy to tomato sauce; they’re filling and they’re quite tasty.  The trouble is they have very little nutritional value, and a diet rich in white pasta and rice has now been linked to health problems including systemic inflammation (leading to heart disease), diabetes and other complications. 

The good news is that there are some wonderful, nutritious and delicious alternatives to white pasta or rice. 

* Quinoa is a protein-rich grain which is native to the Andes.  This is one of my favorites. It has a delightful flavor and is easy to prepare.  It tastes great as a cold salad or hot.  It can also be made into pasta.

Whole wheat penne pasta (Photo credit: flavorrelish)

* Whole wheat pasta has become such a high demand product that you can often find it in your local supermarket right alongside the traditional white pasta.  It’s higher in fiber, protein, B vitamins, and minerals than standard white flour varieties. 

* Buckwheat is another alternative to consider.  Ever have soba noodles?  Soba is made from buckwheat and is high in protein and fiber.  It’s delicious with Japanese recipes and flavors and also wonderful in soup.

* Spelt, commonly used to make gluten-free bread and cereal, can also be used to make pasta. It has a sweet, nutty flavor. 

* Brown rice is just as filling and versatile as white rice but it’s much healthier for you.  It is a great source of fiber, has a bit of protein and other nutrients and has a delightful texture and a richer, nuttier flavor and aroma than white rice. 

* While corn isn’t typically made into pasta, it is what makes up polenta.  Polenta is great with traditional Italian flavors like tomato sauce and mozzarella cheese.  It makes a tasty white pasta replacement. 

Spaghetti squash "noodles". (Photo credit: famfriendsfood)

* Finally, consider trying vegetables like zucchini or spaghetti squash as the foundation for your next pasta meal.  Zucchini can be sliced thin, about the width of linguini, sautéed for a few seconds and then topped with pasta sauce and cheese as you normally would.  Spaghetti squash is prepared by baking and then can be scraped out with a fork to look like spaghetti - it can be used in many traditional comfort food dishes in place of spaghetti or noodles, and can also be baked in casseroles.

So the next time you’re searching for an alternative to white pasta and/or white rice to make your favorite comfort food, consider one of these tasty options.  Most are just as affordable, easy to prepare and they’re healthier and more delicious that the old standby. 

7 Ways to Make Your Favorite Comfort Foods Healthier

It's fall, moving towards winter, and the time for warm, yummy bowls of comfort food! The problem is,  comfort foods tend to be high in calories, and we tend to eat more of them, and exercise less, during the colder months. So what's a health-conscious comfort-food craver to do?

Instead of chowing down on needless sugar and fat calories, why not try one of these healthy comfort food alternatives instead?  Making small adjustments to your already satisfying foods will help you cut the calories without cutting the taste.

Home made macaroni and cheese, with some dried herbs and ground pepper. (Photo credit: Wikipedia)

* Pasta is a great way to make you feel full and satisfied, but it’s also a great way to pack on the pounds.  In your favorite pasta dish, try substituting whole grain or sprouted grain pasta. Sprouted grains are not only easier on the digestion, but they also contain healthful enzymes and additional nutrients which are more available to the body.  For an extra dose of health food, be sure to add fresh or frozen vegetables. 

* Macaroni and cheese is one of the all-time top comfort foods, but it’s also pretty fatty.  Next time try making it with regular whole milk, but substituting some lower-fat cheese.  It will still have the creamy goodness you love, without quite as much of the fat. (And as mentioned above, use whole-grain pasta.)

* Almost everyone out there loves chocolate when they’re stressed or sad, but you can still indulge without expanding your waistline.  Instead of using milk chocolate in your recipes, try using dark chocolate, or cocoa powder when cooking.  They have all the good taste of chocolate, but they’re chock full of antioxidants and other healthy things.  Just remember, milk cuts down on the healthy benefits of dark chocolate, so use it sparingly in these recipes.

* Love hamburgers, meat loaf, or anything else with ground beef?  Try substituting all or some of the ground beef in your recipes with ground turkey - or even better - venison if you can get it.  It has a similar taste, but is much much leaner, and isn't full of the hormones and chemicals of traditionally raised beef. Even using a half and half mix can cut down on fat and calories in your meal. And if you must have beef, be sure it's organic and grass-fed!  Grass-fed beef is not only lower in fat, but it is much higher in Omega-3 fatty acids, and healthier for you overall.

Chicken soup is a common classic comfort food across many cultures. (Photo credit: Wikipedia)

* Soup is great food for a cold day.  But instead of using canned soup, next time make your own.  Canned soups have tons of salt and preservatives.  Simply by making the soup yourself instead of relying on cans makes the dish a whole lot healthier.  Plus, you can make it just how your family likes it, and add all kinds of tasty and healthy ingredients!

* When I’m settling down and ready to eat a satisfying dinner, I LOVE mashed potatoes.  To me there’s nothing better...except for maybe healthier mashed potatoes.  By adding buttermilk instead of cream, you can keep the rich creamy taste with a lot less fat. Try my favorite - garlic mashed potatoes - or other herbs and seasonings which add flavor without fat. And if you have organically grown potatoes, you can try leaving some of the skins on - this provides visual interest, and retains more of the vitamins and nutrients of the potato.

* There is one way sure-fire way to help turn any food into a comfort food and that’s spices.  When you cut back on fat and calories, some food may a tendency to get bland, so when making a new healthy recipe, pump up the spice. Turmeric and cinnamon are two super-powered spices when it comes to health, but many other herbs and spices are really good for you too. Try experimenting with different spices and quantities until you get it just right.

However, keep in mind that the healthiest foods are whole foods - the way God made them - which are naturally packed full of flavor anyway. The bland stuff tends to be processed and have  much of the nutrients and flavor removed, which is why we add fat and sugar to make it palatable! (See my previous posts on this Why We Need A New Definition of Healthy, and Why Real Food Tastes Good.) So if you're eating lots of fresh, healthy, whole and natural foods, in most cases you may not need to spice them up that much after all.

For more healthy eating ideas and tips, plus lots of great from-scratch recipes you can easily make at home, visit our Cooking From Scratch blog!