Sharon Palmer

Probiotics’ Potential — Research Suggests Beneficial Bacteria May Support Immune Health

2011-01-25T14:10:00.000-08:00

January 2011 Issue

By Sharon Palmer, RD
Today’s Dietitian
Vol. 13 No. 1 P. 20

By enhancing the intestinal flora, these microorganisms may have a macro effect when it comes to keeping people healthy and thriving.

Cold and flu season has arrived, serving as a reminder that eating to enhance the immune system is a hot trend. Sauntering down the supermarket aisle, consumers will surely spot a variety of food products—from cookies to juices—boasting immune health benefits. In fact, food industry insiders consider immune support a new functional food niche. The Nutrition Business Journal reported in February 2010 that immune-support ingredients are enjoying a boost due to issues such as the economic meltdown and the H1N1 pandemic, both of which made people think more about supporting their immune system in times of stress. Numerous other factors contribute to consumers’ increased desire for foods that may improve immune function, according to an October 2010 issue of Nutraceuticals World. Among them are an increasingly polluted world, hard-to-kill microbes, and pandemics lurking in the distance; more stress due to work and family responsibilities and the economy; and a reliance on processed foods that can potentially compromise a person’s immune system and increase his or her risk of illness.

As employees pay more of their healthcare costs, maintaining a strong immune system provides tangible value for many consumers. Mothers are always on the lookout for ways to help their children avoid catching the latest bug. Boomers are determined to live active lifestyles as they age, searching for preventive methods to maintain their health. According to the Natural Marketing Institute’s Health and Wellness Trends Report, consumers believe that maintaining good immune health is the best way to prevent illness. The increased interest in eating for immune health is good since infectious diseases are the world’s leading cause of morbidity.

This new trend is boosting the sales of immune health functional food products, particularly probiotics. According to market researcher Packaged Facts, the global retail market for probiotic and prebiotic foods and beverages was $15 billion in 2008, a 13% increase over 2007, with an estimated market of more than $22 billion by 2013.

But just how much science is there to support probiotics’ role in improving immune health?

Gut’s Role in Immune Function
The immune system, the body’s protective network that fends off the invasion of harmful substances such as bacteria, viruses, and chemicals and guards against the development of cancer, allows humans to flourish in a busy, interactive world. Multiple barriers protect against foreign invaders, including the skin, inflammatory responses, and specific immune responses, such as certain types of immune cells like natural killer cells and macrophages that destroy pathogens.

One key player in immune health is the gut, a part of the body that is constantly exposed to toxins and foreign antigens, such as those from food and microbes. According to nutrition and immune expert Simin Meydani, DVM, PhD, director of the Jean Mayer USDA Human Nutrition Research Center on Aging and the Nutritional Immunology Laboratory at Tufts University, who spoke at a December 4, 2009, Tufts seminar, “The gut is the largest immune organ in the body, accounting for 25% of the immune cells in the body that provide 50% of the body’s immune response. There are more than 400 species of bacteria residing in the gut, and they have symbiotic relationships with your body.” Meydani called the gut flora “the forgotten body organ” because of its vital yet underappreciated health functions.

“There are 100 trillion bacteria in our intestines. The assembly of intestinal bacteria is called the intestinal flora. They form an ecosystem like a flower garden,” reported Haruji Sawada, director of the Yakult Central Institute, at the Yakult International Nutrition and Health Conference on May 17, 2010, in Tokyo (which this writer attended as part of a Yakult-sponsored journalists’ tour). In fact, there are 10 times more intestinal bacteria than there are human cells in the body. Humans develop their intestinal flora after birth, not in the womb. Thus, newborn babies’ gastrointestinal tracts are sterile but quickly become colonized by microorganisms after birth. During babies’ first year of life, the intestinal microbiota begin to develop to resemble that of an adult.

The current knowledge base on intestinal flora is expanding. “It’s pretty clear that the microbes in your body are an important part of the development and function of the immune system. Microbes have evolved mechanisms to communicate with immune cells, and our bodies communicate with microbes,” says Mary Ellen Sanders, PhD, owner of Dairy & Food Culture Technologies, who consults on probiotics for the food and supplement industry. Scientists know that intestinal microbiota may aid in the maturing of immune cells and physically block the passage of pathogenic bacteria and antigenic components of foods.

Sawada explained that intestinal bacteria are separated into good (beneficial), opportunistic, and bad categories. Beneficial bacteria, such as Bifidobacteria or Lactobacilli, help maintain health by resisting bad bacteria and harmful substances and aiding digestion and nutrient absorption. Opportunistic bacteria such as Enterobacteria take advantage of certain conditions to cause disease. And bad bacteria such as Staphylococcus and Clostridium cause disease because they produce toxins or are carcinogens.

“Factors influencing the intestinal flora include an unbalanced diet, stress, fatigue, aging, antibiotic therapy, and bacteria-contaminated food,” said Sawada. “These conditions increase the levels of harmful bacteria in the intestines.”

Science on Probiotics and Immune Health
Looking to probiotics to support immune health is nothing new; the idea has existed for more than 100 years. Probiotics’ main benefit is that they help restore balance in the intestinal microbiota. “Probiotics are live microorganisms that beneficially affect the host by improving the intestinal flora,” said Sawada.

Scientific evidence is now emerging to further support probiotics’ role in immune health. “There are mechanistic studies that show when you consume a probiotic, it can interact with different immune cells and lead to potentially positive changes,” says Sanders. Tetsuji Hori, Yakult USA science manager, reports that while there are other mechanisms involved in probiotics’ immune benefits, natural killer cell, a lymphocyte that functions in the rejection of tumor cells and cells infected by viruses, is of particular interest. He reports that research indicates the probiotic Lactobacillus casei Shirota (LcS) augments natural killer cell activity.

“A growing number of studies show that probiotics can help healthy subjects stay healthy,” says Sanders. “For example, studies have shown that children in day care centers don’t get sick as often when they consume probiotics. If you combine the mechanistic studies with the studies showing fewer respiratory and GI [gastrointestinal] infections, it suggests that the immune effects are meaningful.”

Sanders reports that there are several examples of probiotics with scientific evidence supporting immune health benefits, including Lactobacillus casei DN-114 001 (DanActive), Lactobacillus reuteri ATCC 55730 (BioGaia Probiotic drops), Lactobacillus rhamnosus GG (Culturelle), and LcS (Yakult). The following are several examples of studies that show the immune benefits of probiotics among healthy subjects:

• In a randomized, double-blind Swedish study published in Environmental Health in November 2005, 262 TetraPak employees (day workers and three-shift workers who were healthy at the start of the study) received either a daily dose of L reuteri or placebo for 80 days. In the placebo group, 26.4% reported sick leave during the study compared with 10.6% in the L reuteri group. Among the shift workers, 33% in the placebo group reported being sick during the study period compared with none in the L reuteri group.

• Reported in Clinical Nutrition in August 2005, a randomized, double-blind, placebo-controlled intervention study was performed to investigate the effects of the consumption of Lactobacillus gasseri PA 16/8, Bifidobacterium longum SP 07/3, and Bifidobacterium bifidum MF 20/5 on the severity of symptoms and the incidence and duration of the common cold. Over at least three months during two winter/spring periods, 479 healthy adults were supplemented daily with vitamins and minerals with or without the probiotic bacteria. A significantly higher enhancement of cytotoxic plus T suppressor cells and a higher enhancement of T helper cells as well as significantly increased fecal Lactobacilli and Bifidobacteria were observed in the probiotic group. The intake of probiotic bacteria shortened common cold episodes by almost two days and reduced the severity of symptoms.

• Researchers studied the effects of Bifidobacterium lactis (BB-12) and L reuteri in a double-blind, placebo-controlled, randomized trial at 14 child care centers in Israel, with the results reported in Pediatrics in January 2005. Healthy term infants aged 4 to 10 months were randomly assigned to receive formula with one of the two probiotics or no probotics for 12 weeks. The L reuteri group, compared with BB-12 or controls, experienced a significant decrease in the number of days with fever, clinic visits, child care absences, and antibiotic prescriptions. Infants in the L reuteri or B lactis group had fewer and shorter episodes of diarrhea, with no effect seen on respiratory illnesses. These effects were more prominent with L reuteri, which also improved additional morbidity parameters.

• In a double-blinded, placebo-controlled study published in Clinical & Experimental Allergy in August 2008, scientists explored the relationship between LcS and seasonal allergic rhinitis, considering that changes in the gut microbiota have been implicated in the development of allergic disorders. A daily milk drink with or without live LcS was provided to one of two groups of 10 seasonal allergy rhinitis patients over a period of five months, after which time the researchers documented changes in immune status. Changes in the antigen-induced production of cytokines were observed in patients treated with probiotics, indicating modulation of the immune responses in allergic rhinitis.

While the research is building in support of immune-protection benefits in general populations, professionals might also consider the implications of probiotics in treating special conditions or groups of people. For example, Koji Nomoto, PhD, chief researcher of the Yakult Central Institute, presented data at the Yakult International Nutrition and Health Conference on the effects of the preoperative oral administration of synbiotics (prebiotics and probiotics) in patients with biliary cancer who were undergoing high-risk hepatobiliary resection. The study, published in the Annals of Surgery in November 2006, found that the preoperative oral administration of synbiotics enhanced immune responses, attenuated systemic postoperative inflammatory responses, and improved intestinal microbial environment. Such benefits may reduce postoperative infectious complications after hepatobiliary resection for biliary tract cancer.

“The emerging science on probiotics and immune health is exciting. Probiotic research also stands to gain tremendously as results from human microbiome projects become available. This global research seeks to characterize the microbes associated with humans and their role in health and disease,” says Sanders.

Recommendations
Just because science suggests that probiotics may support immune health doesn’t mean every product on the market offers the same advantages. “It’s important to remember that probiotic benefits are strain specific, dose specific, and maybe even matrix specific. For example, probiotics in capsules may have different effects than probiotics in yogurt. Also remember that not all products in the marketplace called ‘probiotic’ have solid science backing them,” stresses Sanders.

Indeed, there are scores of probiotic products available, and they’ve moved beyond fermented dairy products such as yogurt and kefir; today, dietary supplements and products such as frozen yogurt, cereal, juice, and cookies claim to contain probiotics. To complicate matters, consumers are easily confused by probiotics. This complex concept involves good and bad bacteria as well as a slew of complicated scientific terms about the immune system. And whether a particular probiotic product contains adequate amounts of efficacious probiotic strains is another matter.

“My strongest recommendation is to use probiotics with good-quality evidence behind them. But it can be hard to see benefits with immune health in consumers who are generally healthy anyway. Since there is a good history of safety with probiotics from genera such as Lactobacillus and Bifidobacterium, I don’t see anything wrong with people trying products out to see if they work for them,” advises Sanders. “If consumers choose probiotics in foods, they may see a reduction in being sick with GI or upper respiratory illnesses, and they can also benefit from the nutrients in the product, such as calcium and protein in yogurt. When it comes to specific applications in certain illnesses, such as immune-suppressed individuals, the science is emerging, so stay tuned. Be familiar with the research and look at the quality of the studies.”

— Sharon Palmer, RD, is a contributing editor at Today’s Dietitian and a freelance food and nutrition writer based in southern California.

Give Good Advice on Probiotics
• Not all probiotics are created equal. Different strains of even the same species can be different and may not produce the same effects. A probiotic is defined by its genus (eg, Lactobacillus), species (eg, rhamnosus), and strain designation (often a combination of letters or numbers).

• Trademarked names, often used by manufacturers for marketing purposes, are essentially an alias for the probiotic strain.

• Whether probiotics are found in foods or supplements, the content of the probiotic is generally more important than the way in which it is consumed.

• Probiotics sold as dietary supplements or food ingredients cannot legally claim to cure, treat, or prevent disease, but claims that relate the product to health are allowable.

• Ensure that sound science backs probiotics using the term “clinically proven” on their label and ensure that the products contain the specific strain(s) of bacteria at the same levels as those used in published research. The studies should be performed in humans and published in reputable peer-reviewed journals.

• Just because a product says “probiotic” doesn’t mean it is a probiotic. Some products do not have clinically validated strains or levels.

• People should discuss their use of probiotics with a physician, and warnings of side effects or symptoms should be reviewed.

• Consumers should look for the right quantity of probiotics, which are measured in colony-forming units (CFUs), the measure of live microbes in a probiotic. The CFU amount should be the same as that shown to be effective in clinical studies. Different probiotics have been shown to be effective at different levels; thus, it’s impossible to provide one count for all probiotics.

• People should pick a product from a trusted manufacturer, who is more likely to ensure that the probiotic product has the same strain(s) and is as potent through the end of shelf life as what was used in clinical studies.

• The product label should reveal the following: strain, CFUs, expiration date, suggested serving size, health benefits, proper storage conditions, and corporate contact information.

— Author adapted information from The International Scientific Association for Probiotics and Prebiotics (www.isapp.net)

2011-01-19T08:49:00.000-08:00

When Thin Is Fat — If Not Managed, Normal Weight Obesity Can Cause Health Issues
By Sharon Palmer, RD
Today’s Dietitian
Vol. 13 No. 1 P. 14

A baby boomer with a healthy weight may seem like a rare and beautiful thing to a dietitian. After all, just like other age groups, the baby boomer generation has experienced its fair share of obesity. Boomers have a higher rate of obesity compared with previous generations, according to a 2009 analysis by the Trust for America’s Health, which reports that in every state the rate of obesity has grown to be higher among the oldest boomers: 55- to 64-year-olds. Statewide data comparing the increases in obesity with past generations in this age group range from 5.2% in New York to 16.3% in Alabama, where nearly 39% of the oldest boomers are obese. That translates into a new generation of Medicare patients who are obese. So when a normal weight client walks into your office, you can breathe a big sigh of relief, right?

Not so fast. Even people with a normal body mass index (BMI) can fall prey to a condition called normal weight obesity (NWO). It may sound like an oxymoron, but it’s a real health concern, according to a growing body of evidence. It’s possible to fall into the normal weight range and still have weight-related health issues, says Francisco Lopez-Jimenez, MD, a Mayo Clinic cardiologist who is leading this field of research.

New research indicates that healthcare professionals should do more than monitor patients’ BMI to determine their health status; they should also monitor patients’ levels of body fat. While BMI is still considered a very helpful tool for evaluating weight status, it does have its limitations. For example, individuals who are very muscular (eg, athletes) may have a falsely high BMI because the measurement does not account for increased weight due to muscle composition. And BMI does not take into account central adiposity, which has been associated with increased disease risk. And now NWO is another reason to look beyond BMI.

Mayo Clinic researchers, who presented their findings in 2008 at the American College of Cardiology’s Annual Scientific Session in Chicago, characterize NWO as having a normal BMI with a large percentage of body fat—more than 30% for women and 20% for men. The researchers studied 2,127 normal weight adults, equally divided between men and women, relying on data from the Third National Health and Nutrition Examination Survey. They discovered that more than one half of the subjects had NWO. In fact, NWO is so prevalent that Lopez-Jimenez estimates up to 30 million Americans have the condition.

NWO Brings Health Risks
What’s the big deal about NWO? Unfortunately, this condition carries risks similar to overweight or obesity. Lopez-Jimenez explains that in NWO, people have little of the good stuff, such as muscle mass and dense bones, and too much of the bad stuff: body fat. He adds, “Elderly people [who] are normal weight are likely to have NWO as they have lower muscle mass and lighter bones.”

The Mayo Clinic researchers reported their findings in the European Heart Journal in March 2010. They discovered that in the group of normal BMI subjects with the highest tertile of body fat (greater than 23.1% in men and greater than 33.3% in women), the prevalence of metabolic syndrome in subjects was fourfold higher compared with the low body fat group. In addition, this group of NWO subjects had a higher prevalence of dyslipidemia, hypertension in men, and cardiovascular disease in women; in fact, women with NWO showed a 2.2-fold increased risk of cardiovascular mortality compared with the low body fat group.

In another study, published in the January 2007 issue of the American Journal of Clinical Nutrition, researchers found that women with NWO experienced higher biomarkers of inflammation, putting them at risk for early inflammation, cardiovascular disease, and metabolic syndrome.

Managing the Condition
What can healthcare professionals do about NWO and its accompanying risk factors? Lopez-Jimenez suggests that patients in the normal weight range, particularly those who are sedentary or eat a suboptimal diet, be screened for body composition on a routine basis.

“It’s in the intermediate range—when you fall in the normal or mildly elevated BMI—that you should determine if you’re body fat is too high. It’s not necessary for everybody to measure their body fat to see if they have normal weight obesity. If someone is very skinny (below a BMI of 18.5), they don’t need to check body fat because their body fat is likely very low. And if someone is overweight—over 30 to 35 BMI—then we know that they already have high body fat,” says Lopez-Jimenez.

Unfortunately, assessing patients’ body fat percentage is not as simple as having them hop on a scale. But there are some reliable methods for measuring it. Just steer clear of techniques that are either very accurate but impractical or very simple but unreliable. Lopez-Jimenez suggests the following two methods for measuring body fat composition—both reliable and practical:

• Bioelectric impedance or bioimpedance: Utilizing an electrical current to measure body composition levels, this method is becoming popular at clinics and fitness centers because of its ease of use and relative low cost. But people shouldn’t fall for home versions of bioimpedance machines sold in drug stores because they may not be accurate.

• BOD POD or air displacement: The BOD POD, a machine that looks like a plastic space capsule, uses air to displace body volume to evaluate body fat composition. Available in many locations (eg, hospitals, fitness centers), the BOD POD is very reliable and simple to use.

Once a professional has established the presence of NWO, treatment should focus on more than simply instructing a patient to eat a balanced, healthful diet; this condition depends much more on exercise. Dietitians help individuals who are overweight achieve weight loss. In NWO, a patient’s goal is not to lose weight but to change body composition. Lopez-Jimenez says, “If you’re at normal weight and you lose more weight, you may not be changing your body fat percentage. You could be losing muscle, not fat.”

Lopez-Jimenez suggests that professionals encourage a combination of aerobic exercise and strength or resistance training exercise in addition to a healthful diet to alter body fat composition—yet another reason to remind clients how critical exercise is at any age.

This article written by Sharon Palmer, RD appeared in Today's Dietitian in January 2011.

The Glycemic Index Revealed

2011-01-10T18:43:00.000-08:00

You’ve probably heard the term “glycemic index” (GI) used in a variety of venues, from your neighborhood gym to the latest weight loss book. Eating a low-GI diet is certainly a growing trend, but is there any proof that it can help you achieve better health? EN sifts through the science in order to answer your most pressing questions about the GI diet.
What is the GI? It all starts with carbohydrates, such as breads, cereals, fruits and sugars, that provide energy for your body. The simplest form of carbohydrates is glucose, which fuels your body’s organs and tissues. When you eat a carbohydrate food, it raises your blood glucose (or blood sugar) levels. The GI is a tool that helps rank different carbohydrate foods and their effect on blood glucose levels on a scale from 0 to 100. Low-GI foods contain slowly digested carbohydrates and produce gradual, low rises in blood glucose levels, while high-GI foods contain rapidly digested carbohydrates and produce a large, rapid rise and fall in blood glucose levels.
What is the GL? The GI only tells you how rapidly a type of carbohydrate turns into sugar in the bloodstream; it doesn’t take into account the amount of carbohydrate found in a typical serving of that food. For example, some foods, like watermelon, may be high-GI, but contain lower amounts of carbs, and thus have a smaller overall effect on blood glucose. The glycemic load (GL,) a calculation of the GI multiplied by the amount of carbohydrate in a serving of food and divided by 100, takes into account both the GI and the amount of carbohydrate in a particular food and how both impact blood glucose. For example, an 80-gram serving of raw carrots contains 8 grams of carbs, has a GI of 16 and a GL of 1. The equation would be 16 x 8 ÷ 100 = 1. But you don’t have to carry a calculator around with you to determine the GL of foods. The international GI database (www.glycemicindex.com) created by the Human Nutrition Unit of the University of Sydney contains both the GI and GL values for almost 2,500 foods.
What kinds of foods are high or low in GI? As a rule of thumb, high-GI carbohydrate foods, such as white bagels and corn flakes, are more processed and refined, while low-GI foods, like barley and beans, are less refined and higher in fiber. If you’d like to see how your favorite foods measure up, check out the international GI database.
What happens when you eat a high-GI or low-GI food? When you eat a high-GI food, it’s a little like surging to the top of a roller coaster ride: your blood glucose rapidly rises, your insulin output spikes, and glucose uptake occurs in your muscle tissue and fat storage. Then, as if the roller coaster is plummeting down, your blood glucose drops and counter-regulatory hormones are released, putting you into reactive hyperglycemia (below normal glucose level.) It’s at this time that your appetite is stimulated and you may crave high-carb foods to help get your blood glucose levels back up.
There’s no such roller coaster ride when you eat a low-GI food. Instead, your blood glucose rises slowly, insulin is released moderately, you don’t experience reactive hyperglycemia, and you feel satisfied longer.
Can the GI provide any health benefits? One obvious benefit is better glucose control for people with diabetes. A review of randomized, controlled trials comparing low-GI diets with higher-GI diets in people with diabetes was published in the British Journal of Nutrition in September 2010. The review found that low-GI diets were linked with significant improvements in the glucose biomarker HbA1c, as well as other biomarkers that indicate improved glucose control. In fact, the American Diabetes Association recommends that the GI can provide glucose control benefits in addition to watching the amount of carbs you eat. And low-GI dietary patterns have even been linked with reduced risk of developing type 2 diabetes.
But the health benefits don’t stop there; current research is exploring many other advantages, such as heart health and weight control. Jenny Brand-Miller, Ph.D., Professor of Human Nutrition at the University of Sydney and one of the world’s leading GI experts, says “There is very convincing evidence that low-GI diets improve cholesterol levels, which means that they help reduce the risk of cardiovascular disease.” She explains that low-GI diets reduce oxidative stress (damage caused by free radicals), and that the viscous fiber, such as those found in oat products and legumes, are commonly found in low-GI foods and may be behind their cholesterol-lowering benefits.
“There is increasing evidence that low GI diets aid weight control,” adds Brand-Miller, who reports that a landmark study will soon be published in the New England Journal of Medicine to support this hypothesis. A 2007 Cochrane review found that overweight and obese people lost more weight on low-GI/GL diets compared to other diets. Brand-Miller notes that low-GI carbs that are slowly digested reach lower parts of the small intestine and stimulate L cells, which produce a hormone called GLP-1 that is known to enhance satiety. Low-GI carbs also reduce insulin levels after eating and facilitate the body’s use of fat as a source of fuel during mild to moderate exercise.
Are there any drawbacks to the low-GI diet? The GI may not be an entirely perfect dietary tool; some concerns:
*Charts are required in order to look up food values.
*Only carbohydrate-containing foods are considered, not fat or protein.
*Some nutrient-rich foods are high-GI, while some nutrient-poor foods are low-GI, which encourages elimination of some healthy foods from the diet. For example, chocolate has a lower GI than oatmeal.
*The GI of a food is different when it is eaten alone, compared to when it is combined with other foods, such as in a sandwich or meal.
*The effect of a food’s GI varies from person to person as a result of individual glucose responses.
Tips for Eating a Low-GI Diet.
Overall, there are still plenty of reasons to strive for eating more low-GI foods. Here are a few tips to get you started.
1. Use the GI to help you choose the right starchy foods; don’t bother worrying about the GI of proteins, fats, nuts, and most fruits and vegetables.
2. Fill half your dinner plate with non-starchy vegetables or salad.
3. Don’t completely eliminate an entire plant food like potatoes from your diet. If you’re going to have a high-GI food, eat a smaller portion and combine it with low-GI foods.
4. Include healthy fats and lean proteins at each meal to lower the GI of the meal.
5. Remember to make nutrient-rich food choices; it’s not only about how low you can go with the GI.
6. Switch to a low-GI bread full of roughly ground grains.
7. Swap refined breakfast cereals, such as flakes, for a lower-GI choice like oats.

Written by Sharon Palmer for Environmental Nutrition, January 2011.

Top Mindless Eating Traps

2010-12-20T08:24:00.001-08:00

Check out my new article in Today's Dietitian on the Top Mindless Eating Traps, with input from mindless eating guru Brian Wansink.
http://www.todaysdietitian.com/newarchives/121610p30.shtml

Worst Foods of 2010

2010-12-13T10:33:00.000-08:00

Check out this fascinating look at some of the worst foods of the year at: http://health.yahoo.net/experts/eatthis/worst-foods-america-2010

2010-12-07T08:29:00.000-08:00

Check out Elisa Zied's blog, http://archive.constantcontact.com/fs005/1102732265443/archive/1103991358307.html, she gives my "hidden superfoods" article a nice shout out!

Thanks Elisa!

Let these “Superfoods” Power Up Your Diet

2010-12-01T14:56:00.000-08:00

Acai berries, mangosteen, and macqui berries—they’ve all been deemed “superfoods” because of their high antioxidant status. Even mainstream fruits like blueberries have joined the “superfoods” club, thanks to research proving their health benefits.
But you don’t have to focus solely on high profile—and often expensive—fruits to promote optimal health. “It’s far too easy for people intrigued by the idea of ‘superfoods’ to choose these often, in lieu of other foods that can be in the same category,” says Elisa Zied, M.S., R.D., author of “Nutrition At Your Fingertips.” In fact, many of the most nutritious, health-protective foods are quietly lurking in the bottom of your refrigerator drawer or in the back of your pantry. These unlikely “superfoods” can be mixed into your favorite dishes, and every extra sprinkle or handful increases the nutritional power of your diet. So, stock up on EN’s list of top underappreciated foods and include them in your favorite dishes every day. Try our expert’s recipe that includes six of our top 10 food picks.
EN’s Top 10 Underappreciated Plant Foods
1. Canned Tomatoes. Did you know that a can of tomatoes is loaded with vitamin C, fiber, potassium and iron? What makes these ruby gems even more special is their rich load of lycopene, a powerful antioxidant that becomes more bioavailable to your body when it is cooked. Lycopene has a host of benefits, including inactivating free radicals, protecting against cancer and slowing the development of atherosclerosis which leads to heart disease. Stir canned tomatoes into pasta dishes, soups, stews, curries, casseroles, Mexican dishes, and side dishes for delicious, nutritious comfort.
2. Onions. You might relegate onions to the list of old-fashioned kitchen standbys, as you can slice and dice them into everything from home fries and soups to omelets and casseroles. But onions can lend your dishes a powerful nutritional punch in addition to their trademark flavor. These pungent bulbs are rich in fiber, minerals, and vitamins C and B6. Scientists are interested in onions’ abundant polyphenol and sulfur-containing compounds, such as quercetin and allyl sulfides, that may lower the risk of some cancers and help maintain heart health and immune function, reports Zied.
3. Sunflower Seeds. The sunflower gets more attention than its edible progeny, sunflower seeds. Yet, these black-striped, tear drop-shaped shells housing grayish seeds are amazing in their own right. Naturally rich in heart-healthy polyunsaturated oils, sunflower seeds are very high in the powerful antioxidant, vitamin E—a ¼-cup serving provides over 90 percent of the Daily Value (%DV, based on 2,000 calories/day.) These nutty seeds also provide protein, B vitamins and important minerals, such as manganese, magnesium and selenium. And that’s not all—sunflower seeds are one of the best sources of phytosterols, a compound known to lower blood cholesterol levels.
4. Garlic. The “stinking rose”—the name derives from Greek and Roman antiquity—offers far more than its characteristic flavor and aroma; garlic may help protect you against heart disease. Studies have linked this member of the onion family with lowering cholesterol levels, as well as providing anti-clotting activity and reductions in blood pressure. “Garlic contains lots of phytochemicals, such as allicin, saponin and coumaric acid,” adds Zied. Such compounds are behind garlic’s anti-inflammatory and anti-oxidative effects that contribute to heart health. Consider the supply of manganese, vitamins C and B6, and selenium in garlic, and you can see why it should always have a home in your kitchen.
5. Peas. When you were a kid, you probably heard your mom tell you to “eat your peas.” She was right, as these jade pearls are packed with nutrition. Whatever pea you prefer—garden peas (fresh from the pod,) snow peas (flatter pods,) snap peas (plump pods,) or dried peas (from field peas that are less sweet)—know that they are plump with vitamins A,C, K and B, minerals, and fiber and protein. Studies have linked diets rich in green and yellow vegetables, including green peas, with heart disease prevention. Peas also supply a significant quantity of the eye-healthy compounds beta-carotene, lutein and zeaxanthin (see EN May 2010, “Foods in Focus”).
6. Black Pepper. One of the simplest seasonings in your spice rack reaps significant rewards. “Black pepper provides zero calories and adds a lot of punch to meals,” notes Zied; but that’s not all. Considered so precious in ancient times it was used as currency, black pepper has been valued for its culinary properties, which include enhancing flavor as well as preserving freshness. And capsaicin, the substance that gives pepper it’s heat, has anti-cancer effects and works to reduce inflammation, a root of chronic disease.
7. Beans. The sustenance of diverse cultures throughout the centuries, “Beans are superstars, because not only do they contain complex carbohydrates, they’re great sources of protein,” says Zied. Beans also contain important minerals, vitamins and fiber. Eating beans has been linked with lowering blood cholesterol levels, body weight, and rates of heart disease, high blood pressure, some types of cancer and diabetes (see EN April 2010 “Loving Legumes”).
8. Celery. The retro vegetable of stuffed celery stick fame is about to make a comeback. And why not? The nutritional contributions of celery—vitamins K and C, folate, potassium and fiber—are nothing to underestimate. Celery also contains bioactive compounds like phthalides, which help lower cholesterol, and coumarins that protect against cancer. Best of all, celery is an “easy vegetable” that can be added quickly to a number of dishes, including soups, casseroles, meatloaf, and side dishes.
9. Bell peppers. Don’t forget the colorful impact that bell peppers—red, yellow or green—can make on your health. Virtually swimming in the powerful antioxidant vitamins C (291% DV per cup), and A (105% DV per cup), adding slices of peppers to your favorite dish is an excellent strategy for battling cell-damaging free radicals. Red peppers also contain carotenoids such as beta-carotene, lycopene and beta-cryptoxanthin, which are linked with reduced risk of certain cancers.
10. Sesame Seeds. One of the oldest condiments known to man, sesame seeds can add a nutty, nutritious crunch to any dish. High in important minerals like copper, manganese, calcium, iron, magnesium, and zinc, as well as fiber, vitamin B1 and protein, sesame seeds should be a staple on your pantry shelf. They also contain the cholesterol-lowering plant compounds lignans and phytosterols. Don’t limit sesame seeds to ethnic cuisine; sprinkle them over salads, meats, side dishes, pasta, and breads for nutrition and flavor.
One Pot Vegetable Beef Chili
2 (15-1/2 oz) cans kidney beans
1( 15-1/2 oz) can black beans, low-sodium 6 oz ground sirloin
1 (28 oz) can crushed tomatoes
1/4 cup tomato paste
1/2 package (6 oz) soy crumbles
1/2 cup chopped red onion
2 cloves minced garlic
1 cup corn kernels
1 cup chopped red bell pepper
1 Tbsp jalapeno pepper, finely diced
1 (1.25 oz) package low sodium chili seasoning mix ½ tsp black pepper
1/2 cup chopped cilantro

Stir all ingredients together in a 4-quart slow cooker. Cover and cook on high for 4 hours. Makes 8 servings.
Vegetarian Option: Substitute 1-1/2 cups chopped eggplant for ground sirloin.
Nutrition Information per Serving: 360 calories, 6 g fat, 0 g saturated fat, 910 mg sodium, 53 g carbohydrate, 18 g fiber, 25 g protein.
Recipe adapted courtesy “Feed Your Family Right” by Elisa Zied, M.S., R.D.

This article was written by Sharon Palmer for Environmental Nutrition, December 2010.

Grant Achatz Gets his Three Stars

2010-11-18T06:58:00.000-08:00

I read this article (posted below) with interest, having interviewed Grant Achatz a couple of times. He truly is one of our most inspired, gifted chefs. Check out one of my articles on him: http://www.culinologyonline.com/articles/grant-achatz--culinary-storyteller.html

Posted by Chris Borrelli, Chicago Times

Here's what happened when Grant Achatz discovered he was awarded three stars by the Michelin Guide: He was driving his BMW at 9:20 a.m. and wearing tan Ray Ban sunglasses and saying something about how the desire to be rewarded with three Michelin stars was, of course, partly about ego — he was saying this when the call from Michelin came, with almost comically perfect timing. The phone rang once then stopped then Achatz picked up his iPhone and looked at the number. "It can't be from a 312 area code, could it?"

Then he put the phone down. A moment later it rang, and it was Jean-Luc Naret, the director of the Michelin Guide. Achatz listened and smiled and stared ahead and spoke calmly: "I'm... Oh, my God... that's amazing... it means a lot... thank you... that's incredible... it's an incredible day, Jean-Luc... Thank you." He was not surprised but he was happy. He continued driving and seemed to wipe something from his left eye. Asked later if it was a tear, he said, "No, it was not." He smirked a bit.

We drove a while and the text messages to his phone left it buzzing for several minutes.

He spoke about when he still worked for Charlie Trotter and how Trotter once came into the kitchen and told the staff about a three-star meal he had just eaten in Switzerland and how the restaurant Charlie Trotter's needed to be that good and that greatness was always their intent. Achatz noted the irony that one of his teachers now had one less star than he had, then he said, "I genuinely feel bad about that."

"To me it's a life long dream. I grew up in this business listening to Thomas (Keller) and Charlie (Trotter) wax poetic about the greatness of three star restaurants in the world. And it was like, man, if these people, my mentors, hold it that dear, it becomes your goal as a chef. That said, I was worried.

"But you build a body these things, of accolades, and it validates your position," he said. "It just does."

Build Up Your Immune Defense with the Right Foods

2010-11-16T12:50:00.000-08:00

Foods that power up your immune defense are a hot marketing tool. From food products and dietary supplements that claim to “support immunity” to magazine articles that recommend top “immune superfoods, ” it seems like the idea of eating to boost immune function is everywhere. Perhaps it’s a good thing, as infectious diseases are the leading cause of morbidity in the world. And as cold and flu season approaches, it’s tempting to buy into the hope of eating your way to a stronger immune system. But is there truth behind the hype?
This Is Your Immune System. You can credit your immune system for allowing you to thrive within a busy, interactive world. The immune system is your body’s protective network that fends off invasion by harmful substances, such as bacteria, viruses, and chemicals, as well as guarding against the development of cancer. When your immune system is healthy, you have multiple barriers to protect against invaders, including your skin, inflammatory responses, and specific immune responses, such as certain types of white blood cells that destroy pathogens.
Your gut plays a very important role in your immune system; it is the largest immune organ in the body, accounting for 25 percent of your immune cells. More than 400 species of bacteria reside in the gut, and they have important symbiotic (beneficial) relationships with your body. Simin Meydani, D.V.M., Ph.D. director of the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) and the Nutritional Immunology Laboratory at Tufts, calls the gut flora (the collection of microorganisms, mostly bacteria) “the forgotten body organ.”
As you age, your immune system diminishes. Speaking at a December 4, 2009 Tufts Seminar on nutrition and immunity, Meydani reported that there is an increased incidence of infectious disease (and morbidity and mortality from infectious disease) in older adults because they are more susceptible, the pathogens are more virulent, and there is a negative change in the gut bacteria. To top it off, marginal nutritional deficiencies also are common in older adults.
And once you have an infection, a vicious cycle kicks in—the infection obstructs your ability to boost nutrition because of loss of appetite, fever, and diarrhea, thus your immune system weakens. To make matters worse, scientists now know that nutritional deficiencies can cause a virus to become more virulent.
Nutrition and the Immune System. One of the most important ways to maintain a healthy immune system is to power up on good nutrition. “When a pathogen enters the body, the immune system recognizes it and the body produces an army of specialized immune cells to get rid of the pathogen,” explains Meydani. And what do the immune cells need in order to grow in numbers? “Essential nutrients like vitamins, minerals, amino acids and essential fatty acids,” she adds. This is the root of the diet-immunity connection. “Nutrients are essential for the optimal function of the immune response and to prompt a defense against pathogens. Deficiencies of nutrients, as well as aging, can impair the host’s defense and increase the occurrence of pathogens,” says Meydani.
The following nutrients show promise for their effects on the immune system.
Vitamin C. Many people believe fervently that vitamin C boosts their immune function and helps fight colds. Unfortunately, the science has been far from concrete, with some studies showing that it enhances immune function, and other studies showing no effect. According to the National Institutes of Health, more than 30 clinical trials have examined the effects of vitamin C on cold prevention, yet overall they do not support a significant reduction in risk. Still, there’s no harm in pushing vitamin C-rich foods, such as papaya, red peppers, broccoli, strawberries, citrus and tomatoes as part of your healthful diet.
Vitamin E. Its documented role in the immune system has led immunology researchers to study vitamin E. In a 2004 study led by Meydani and published in August 18, 2004 in The Journal of the American Medical Association, vitamin E supplementation was found to reduce the risk of upper respiratory infections, in particular the common cold. Foods packed with vitamin E include nuts, olives and leafy greens.
Zinc. Studies show that people with low serum zinc levels experience twice the frequency of pneumonia (as well as longer duration and more antibiotic use,) compared with those who have adequate zinc levels, according to Meydani. In a 2007 study in the American Journal of Clinical Nutrition, zinc supplementation resulted in 65 percent fewer occurrences of infection. But when it comes to the common cold, Meydani says, “The jury is still out. Some studies show zinc helps and reduces duration of colds, while other studies don’t show that effect.” Zinc food sources include red meat, poultry, seafood, beans, nuts and cheese.
Vitamin D. While the evidence isn’t strong, scientists recognize that the sunshine vitamin may have important functions within the immune system. Research shows that patients with tuberculosis respond better when treated with vitamin D or sunlight. In addition to sunlight, you can find vitamin D in fortified dairy products and mushrooms, salmon and sardines.
Calories. The potential immune benefits of calorie restriction have attracted the interest of researchers (see EN July 2010, “Long-term Calorie Restriction”). In the CALERIE Study (Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy Study,) overweight participants divided into two groups reduced their calorie intake by 10 percent and 30 percent, for six months, resulting in significant improvements in immune response in both groups, with the best effects seen in the 30 percent group. “I’m not recommending that people who are not overweight would benefit from calorie restriction. Eat enough, but not too much,” urges Meydani. If you decrease calories too much and it results in nutritional deficiencies, it’s not good for the immune system.
Probiotics. These live microorganisms can exert health benefits by improving the number of beneficial bacteria in the gut. “Several studies show that the right types of probiotics increase the immune response,” says Meydani. A study in the 2007 issue of The Journal of Nutrition found that a fermented milk drink containing the probiotic lactobacillus casei strain Shirota significantly increased natural killer cell (an important immune cell) activity. However, only certain strains of probiotics have been tested for immune benefits; thus, it’s important to look for clinical proof (see EN October 2009, “Healthy Bugs Living in Harmony.”)
Mushrooms. Curiously, mushrooms have captured scientists’ attention in immune research (see EN October, 2010 “The Magic of Mushrooms as Medicine.”) When mice were fed a powder made of white button mushrooms, the natural killer cell activity increased significantly, according to a 2007 study published in The Journal of Nutrition.
The bottom line. So should you take mega-doses of essential nutrients to boost your immune system? “We can’t say with certainty. Sometimes if you supplement at more than the required level of nutrients, the immune function can decrease. It’s not always the case that more is better,” says Meydani. In addition, nutrients appear to impact people’s immune systems differently. Meydani explains that people can be “responders” or “nonresponders” to particular nutrients, baed on genetic differences.
Many food companies and the media have made overly exuberant claims about the ability of particular foods to power up your immune system. It’s important to keep in mind that foods contain a synergy of nutrients that work in unison to provide health benefits versus supplements which only provide one or two nutrients. The best approach for fostering a healthy immune system is to eat a nutrient-rich diet that meets all of your body’s needs. Here’s more reason to make every bite count, with delicious, whole foods bursting with nutrients.
This article was written by Sharon Palmer, RD and appeared in Environmental Nutrition on November 2010.

Slow and Easy Ratatouille

2010-10-26T09:54:00.000-07:00

Check out this slow cooker recipe from Tomato Products Wellness Council

Slow and Easy Ratatouille

•Prep time: 15 minutes
•Cook time: 3 to 6 hours
Ingredients:

•2 Tbsp extra virgin olive oil
•1 large onion, coarsely chopped
•3 cloves minced garlic
•2 medium zucchini, halved and sliced
•1 eggplant (about 1 1/4 lbs.), peeled and cut into 1-inch chunks
•1 medium fennel bulb, quartered and thinly sliced (white base only)
•1 small red pepper, seeded and diced
•1 small yellow pepper, seeded and diced
•1 (29-oz.) can crushed tomatoes
•1 (6-oz.) can tomato paste
•1 tsp each: dried basil, rosemary and thyme
•1 tsp sea salt or to taste
•Ground or smoked pepper to taste
•Snipped fresh basil and grated Parmesan cheese (optional)
Directions:

Heat oil in a large skillet. Add onion; cook and stir over medium high heat for 5 minutes. Add zucchini, eggplant and garlic; cook for 5 more minutes. Transfer to a slow cooker with all remaining ingredients except fresh basil and Parmesan. Cover and cook on HIGH for 3 hours or on LOW for 6 hours. Serve hot or at room temperature topped with fresh basil and Parmesan. Makes 8 servings.

Quick Stovetop Variation: Prepare as directed above, cooking in a large pot instead of a slow cooker. Bring to a boil; reduce heat and simmer, covered, for 30 to 45 minutes or until vegetables are cooked to your liking.

Nutritional analysis per serving: Calories: 130, Fat: 4g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 610mg, Potassium: 926mg, Carbohydrates: 22g, Fiber: 7g, Sugar: 7g, Protein: 5g, Vitamin A: 30%, Vitamin C: 120%, Calcium

When Food Bites Back: Understanding Food Allergies

2010-10-21T10:29:00.000-07:00

We’re a population of sensitive eaters—it seems as if nearly everyone avoids one food or another because of some sort of intolerance. In fact, the Food Allergy & Anaphylaxis Network, an organization of health care professionals, government agencies and food industry members raising public awareness for food allergies, reports that food allergies afflict about 12 million people in the U.S.—that’s around 4 percent of the population. In addition to those with clinically-proven allergic responses to foods, another one out of three people believe they have a food allergy and, as a result, change the way they (or their family) eats. Unfortunately, many people avoid foods unnecessarily because of confusions surrounding food allergies, which can have a negative impact on a balanced diet.
How do you know if you have a true food allergy? Three official definitions can help clarify the topic of food allergies, according to Randy J. Horwitz, M.D., Ph.D., Medical Director of the Arizona Center for Integrative Medicine, who completed a fellowship in Allergy & Clinical Immunology at the University of Wisconsin and spoke at the Seventh Annual Nutrition and Health Conference in Atlanta on May 11, 2010. These are:
*Adverse food reaction: any untoward reaction after the ingestion of a food; may be due to a food allergy or food intolerance.
*Food allergy: an abnormal immunologic response following ingestion of a food.
*Food intolerance: an adverse food reaction mediated by a non-immunologic mechanism.
An adverse food reaction is a generic term that lumps together any kind of negative reaction you get from eating a food, no matter what its cause. If you have a food allergy, your immune system decides that a particular food is harmful to your body, thus it creates specific antibodies to it. The next time you eat that food, the immune system releases large amounts of chemicals, including histamine, to protect your body. These chemicals trigger allergic symptoms that can affect the respiratory system, gastrointestinal tract, skin, or cardiovascular system. A classic example is a peanut allergy that might produce symptoms like swelling of the tongue and throat within a short period of time after consuming even a tiny amount of peanut. Unlike a food allergy, a food intolerance does not involve the immune system and is not life-threatening. A common example is lactose intolerance, difficulty in digesting milk sugar lactose that produces symptoms like abdominal cramps and diarrhea.
Food allergies on the rise. Data from a nationwide, random telephone survey on self-reported peanut and tree nut allergies—the leading cause of fatal allergic reactions in the U.S.—reveals that the prevalence of peanut allergy among children tripled between 1997 and 2008 (Journal of Allergy and Clinical Immunology, June, 2010.) This rate is similar to estimates in Canada, Australia and the U.K.
The researchers speculate that the rise in allergies could be linked to a number of factors, including the “hygiene hypothesis,” the idea that less exposure to allergens and bacteria in childhood leaves the immune system underdeveloped; or, the timing of when the food is introduced; or, how the food is prepared (i.e., cooking changes the nature of proteins in nuts.) Horwitz also reports that new evidence links antacids to the development of food allergies, because they may interfere with digestion and allow food to enter the intestines before it is fully broken down, thus triggering an attack. No matter what the answer is, food allergies are a significant health problem and experts call for better medical treatment. The number of yearly emergency room visits due to food-induced anaphylaxis (severe, whole-body allergic reaction) in the U.S. is estimated at up to 125,000.
Digging for the truth. If you think you might have a food allergy, Horwitz suggests that your health care provider consider the following strategies:
*Diet history. Keep a detailed diet diary recording foods eaten, timing of adverse reactions, and specific symptoms related to reactions.
*Rule out non-immunity-mediated food intolerances. Conditions like celiac disease (a digestive disease caused by an immune response to gluten) may be mistaken for a food allergy.
*Elimination diet. Short-term diet that removes one or more suspected foods from the diet to check for cause or elimination of symptoms.
*Prick skin testing. Indicates presence of IgE (protein involved in many types of food allergic reactions) antibodies specific to a particular food.
*RAST (radioallergosorbent test). Blood test done in laboratory with specific foods to determine whether there are IgE antibodies in that food.
*Double-blinded, placebo-controlled food challenge. Considered the “gold standard” of food allergy diagnoses; capsules or drinks with allergens (substances that cause allergic reaction) are provided to patients for observation in the doctor’s office.
Are there any interventions to treat food allergies other than avoidance of the food? Horwitz says that currently the answer is “no.” If you have food allergies, he recommends that you discuss an epinephrine autoinjector (EpiPen®) with your physician. Used to treat life-threatening allergic reactions, an EpiPen can be carried in your pocket or purse and is especially indicated if you have previously experienced anaphylaxis; have peanut, tree nut, fish or shellfish allergies; or have other conditions such as asthma. Living with a food allergy is a serious matter that requires serious care.

Top Eight Food AllergensEight foods account for 90 percent of all food-allergic reactions in the U.S.:

Milk
Eggs
Peanuts
Tree nuts (walnuts, almonds, cashews, pistachios, pecans)
Wheat
Soy
Fish
Shellfish

Sharon Palmer, R.D.

This article appeared in Environmental Nutrition in October 2010.

Eat for Your Health, and the Planet's

2010-10-13T11:10:00.000-07:00

Here's a great report that came out today. I've always been fascinated with the thought that the healthiest foods for us are also the healthiest foods for the environment. Here's wonderful evidence of this idea.

Double pyramid’ shows healthy eating-environment link-up
By Jess Halliday, 13-Oct-2010
The most environmentally-friendly foods are also those which are healthiest for humans, concludes a new study from a food and nutrition think tank that proposes a ‘double-pyramid’ of nutrition and environmental impact.

The Barilla Centre for Food and Nutrition (BCFN), based in Italy, sought to marry up the well-known food pyramid, with generation of greenhouse gases, water use and ecological footprint.

Eat-often foods like bread, pasta and whole-grains at the base of the food pyramid were seen to have a lower impact on the environmental impact than meat, poultry, fish, dairy and eggs towards the top, and fats, oils and sweets.

The double pyramid and the rationale behind it was presented at an open debate at the European Parliament and debated by a panel of MEPs and food policy experts. More info and a video of the event, called Healthy Food Healthy Planet, is available at http://www.barillacfn.com .

Gabriele Riccardi, Professor of Endocrinology and Metabolic Diseases at the University of Naples and member of the BCFN Advisory Board, introduced the debate and emphasised the important of the model for food companies

"The BCFN believes that the role of industry, which may offer easy to use products in line with relevant nutritional guidelines, is crucial,” he said.

MEP Paolo de Castro said: "The issue of food supply, fuelled in recent years by the exponential growth in demand, particularly in some areas of the world, is leading us onto dangerous ground. Food is destined to become an insufficient and costly resource.

Today's challenge is to increase productivity, with fewer resources and less pollution."

The Barilla researchers are not the first to propose a new model combining health and nutrition and environmental impact.

In 2008 Professor Tim Lang of City University London proposed a ‘food flower’ that could be used on food product labels, with petals representing greenhouse gases, fair trade, biodiversity, packaging/water, animal welfare, nutrition and water use.

Sweden also proposed a new set of dietary guidelines combining health and environmental impact; and the German Council for Sustainable Development also published a new guide on making environmental shopping choices last year.

A report published last December by the UK’s Sustainable Consumption Commission mapped out evidence on sustainable diets and look at synergies and tensions between public health, the environment, social inequalities, and economic stability.

It concluded that reducing meat and dairy consumption, eating fewer fatty and sugary foods, and wasting less food are the three changes to consumption habits that will have the biggest impact on making diets more sustainable.

http://www.foodnavigator.com/Financial-Industry/Double-pyramid-shows-healthy-eating-environment-link-up

The Magic of Mushrooms as Medicine

2010-10-06T11:39:00.000-07:00

Nothing compares to the earthy fragrance and taste of mushrooms freshly sautéed in a bit of olive oil and garlic. But did you know that mushrooms are far more special than their delicious taste suggests? Neither plant nor animal, mushrooms are classified in the kingdom of fungi. But mushrooms are even more unique within the fungi kingdom, because they are the complex fruiting body of the fungal organism. Just as a tree produces fruit to bear seeds to continue the species, so does a fungal organism produce mushrooms to carry spores to continue its own species. With thousands of mushroom species present in the world, most of these fungi remain mysterious, as only 10 percent of the species have been identified.

Given their uniqueness, it’s not surprising that mushrooms have piqued interest for their potential medicinal value. For thousands of years people have treasured them for both their rich flavor and therapeutic effects. According to Donald Abrams, M.D., Professor at the University of California San Francisco and Director of Osher Center for Integrative Medicine, mushrooms have long been used medicinally in Asia, and they are now becoming more accepted around the globe for therapeutic purposes. A number of well-known drugs originated in the fungi kingdom, including penicillin, two statins (lovastatin and squalestatin,) ciclosporin, and cephalasporin. And, Ganoderma lucidum (known as the “mushroom of immortality” in China) is responsible for $1.5 billion in worldwide extract sales because of its purported medicinal value.

“Super” mushrooms for health. Naturally low in calories and fat, mushrooms only contain 18 to 28 calories per three-ounce serving, depending on the variety. What’s even more important is what mushrooms contain. Abrams, who studied medicinal mushrooms and spoke about them at the Sixth Annual Nutrition and Health: State of the Science & Clinical Applications Conference on May 11, 2009 in Chicago, reports, “In the 60s and 70s, scientists began to isolate special active constituents in mushrooms.” These constituents include beta-glucans (sugar molecules), proteins, carbohydrates, fats, vitamins, trace elements and naturally-occurring plant compounds like sterols, phenols, and terponoids. Researchers also point out that mushrooms have a number of bacteria, yeasts and molds that may hold health-promoting promise.

The study of mushrooms’ health benefits has focused primarily on their anti-cancer activity, antioxidant action and immune-enhancing benefits. A few studies have looked into other potential benefits, including weight management and satiety, and reduction in levels of blood lipids and glucose. Mushroom beta-glucans may be the secret ingredient, as they appear to have immune-stimulating and cholesterol-lowering effects, as well as anti-cancer activity, according to a November, 2009 study in Nutrition Reviews. Mushrooms are such a promising food, that the healthy aging guru, Andrew Weil, M.D., lists them as a separate recommended food group on his Anti-Inflammation Food Pyramid (www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html.)

Mushrooms take on cancer. According to Abrams, mushrooms may be especially beneficial in cancer treatment, with some varieties under study for their direct anti-cancer activity, as well as immune-enhancing response in cancer patients. “Mushrooms are widely used as an adjuvant therapy for cancer in Japan and China,” adds Abrams. A number of studies have already demonstrated that some varieties might reduce the risk of certain cancers, as well as inhibit tumor growth. At City of Hope, a National Cancer Institute-designated Comprehensive Cancer Care Center in Duarte, CA, researchers are currently investigating mushrooms’ potential in reducing or even stunting breast and prostate cancer growth in human clinical studies.

An unlikely vitamin D source. Another reason mushrooms are on scientists’ radar is because they’re an excellent source of today’s most buzz-worthy vitamin—vitamin D. Linked with many important health benefits, including maintaining healthy bones, teeth and muscles; cancer prevention, autoimmune disease protection, immune defense and mental health promotion (See EN April 2010, “Vitamin D-Fense against Disease”), vitamin D is not easily found in many food sources. Similar to the way in which humans absorb sunlight through the skin and convert it to vitamin D, mushrooms contain ergosterol that converts to vitamin D when exposed to sunlight. Thus, these mushrooms contain high levels of vitamin D from exposure to ultraviolet light under controlled conditions. For example, portabella mushrooms exposed to ultraviolet light contain 387 International Units (97% Daily Value) of vitamin D per 84 gram (about three ounces) serving. The most popular mushroom in America, white or button mushrooms (Agaricus bisporus) contain an abundance of ergosterol, according to an April 2009 study published in the Journal of Agricultural and Food Chemistry. The Australian research team reported that commercial production of button mushrooms enriched with vitamin D through exposure to sunlight might be a practical approach for improving consumer health. Today, more mushroom growers are exposing their mushrooms to UV light to increase vitamin D levels.

Get cooking with mushrooms. Now that you know how unique they are, why not pop mushrooms into your diet more often? Many cuisines, from European to Indian to Asian, highlight a variety of delectable fungi. While Americans are most familiar with the white variety, there are so many delicious types available that are worth tasting (see “Mushroom Varieties for the Picking”). Remember that mushroom hunting in the wild is risky business, because many species are poisonous—but don’t be afraid to hunt for them in your weekly supermarket or farmers market shopping expeditions.

Mushroom Varieties for the Picking

White (or button): The most popular variety in the U.S., this mushroom has a mild taste that blends well with most anything. Sauté as a side dish; cook in pizza, pasta, burgers, soups and casseroles; or enjoy raw in salads.
Crimini: Similar in appearance to white mushrooms, these have a tan-to-brown cap, firmer texture and deeper flavor. Slice them into stews, soups, pastas, stuffing, quesadillas, omelets and risottos.
Portabella: A larger relative of crimini, these have tan or brown caps, measure up to six inches, and have a deep, meaty texture and flavor. Grill, broil and roast them as an entrée (the perfect vegetarian meat alternative), side dish or appetizer.
Enoki: These tiny, button-capped mushrooms with long spindly stems are mild tasting and crunchy. Try them raw in salads and sandwiches, stir them in soups, and stir-fry them with tofu and vegetables.
Oyster: Delicately flavored with a velvety texture, oyster mushrooms can be gray, pale yellow or blue. Sauté them with a small amount of butter and onions to bring out their flavor, or slice into pasta, soups or salads.
Maitake: Often called “Hen of the Woods,” these mushrooms are fan-shaped with a woodsy taste and aroma. Sauté them as a side dish or use as an accompaniment for hearty entrees, soups and grain dishes.
Shiitake: These tan-to-dark brown mushrooms have umbrella-shaped caps, and curved stems (remove the tough stems for better texture). With a meaty texture and rich flavor, shiitake are excellent in bold stir-fries, pastas, soups, entrees and grain dishes.
Source: Adapted courtesy the Mushroom Council.

Curried Mushroom Barley Soup
2 Tbsp butter
1 cup sliced carrots
1 cup chopped onion
1 pound white button mushrooms, sliced
8 ounces smoked ham, diced
4 to 5 tsp curry powder
2 cans (14 ounces each) reduced sodium chicken broth
1 can (14-1/2 ounces) stewed tomatoes
1/2 cup quick-cooking barley

1. In a large saucepan melt butter. Add carrots and onion; cook, stirring occasionally until carrots are nearly crisp-tender (5 minutes.)
2. Add mushrooms; cook, stirring frequently until mushrooms are tender (5 minutes.)
3. Add ham and curry powder; cook stirring constantly for 30 to 60 seconds.
4. Stir in chicken broth, tomatoes and barley. Bring to a boil; reduce heat and simmer covered, until barley is tender (10 minutes.) Makes 8 servings.

Nutrition Information per Serving: 150 calories, 5 grams (g) fat, 17 g carbohydrates, 10 g protein, 4 g dietary fiber, 330 milligrams sodium.
Recipe courtesy the Mushroom Council.

Sharon Palmer, R.D.
Appeared in Environmental Nutrition

Eating in Italy

2010-09-22T11:01:00.000-07:00

I just returned from a vacation in Italy. I was expecting to gain at least 10 pounds, thanks to the abundance of beautiful food, but I did OK. Here are my recent observations about eating in Italy.
*Italian bread is wonderful, a distinctly unique flavor that is crusty on the outside and slightly doughy on the inside. It's really great soaking up leftover flavors on your plate, from salad and pasta to soup or fish.
*Coffee is an experience; of course I can't quite handle the powerfully, petite espressos all of the time and missed my large mugs of steaming coffee in the morning. I am in awe of the espresso counters, even found in gas stations, in which people make time for a small sip of espresso in the afternoons. I NEVER saw a single disposable coffee cup in all of Italy, not even in a gas station. God forbid that someone might drink coffee on the run (or walk), instead of savoring the flavors out of real china at a counter or table.
*"Frozen food" has a real presence at restaurants in Rome. I gather that there is some sort of controversy going on over restaurants serving frozen food. The first time I noticed this is when we went to a really cute restaurant in an alley near the Pantheon. I thought the food was delicious, I had pasta with wild mushrooms. Then I noticed the manager doing an inventory of frozen dinners in the restaurant, and she pulled out one individual frozen dinner after another. My first thought: I have never tasted such a good frozen dinner in my life! How can you freeze mushrooms and make them taste like this? Then I started noticing menus in restaurants all over the city making comments like "We serve frozen food" or "We DO NOT serve frozen food." I even saw big posters at touristy restaurants stating, "No Frozen Food!"
*Touristy restaurants are the norm in Rome. A local explained to me that food has gone downhill here, and that if you see a restaurant in a famous piazza, it's probably nondescript, boring, touristy food (pizza, pasta, roasted chicken/fries, burgers). He pointed us in the direction of the Jewish neighborhood for the best, authentic Roman food (which we immediately sought out). Indeed, we sampled food at some of these tourist spots, but found even Rome's touristy food to surpass many of our chain restaurants, in general. Sometimes if you want to sit at the cutest piazza and people-watch, you don't mind that you're not getting the most original food. Our best meals by far were outside of Rome.
*Gelato is worth walking a couple of miles for. Actually, I did not do the math to determine how much I'd have to walk to burn off a gelato. I tried to only get the small portions and preferred the more sorbet-type flavors, like melon and grapefruit. But I did discover the tiramisu flavor, with chunks of cake and rivers of coffee liquor, that was worth walking around all day for. Just the way gelatarias display their gelato is worth a peek. I love the way they are mounded up over the top of the steel containers, often garnished extravagantly with fruit, chocolate, candy, and desserts.
*Regional foods and traditions abound in Italy. The food is distinctly different when you travel an hour. In Tuscany, everything is about olive oil (just look outside and you'll see miles of olive tree orchards). There are rivers of olive oil on everything from soup and pasta to meat and cheese dishes. The beef is celebrated here, because there is an abundance of farms. You can order a very rare, Florentine style grilled steak by the gram for the whole table. The cheeses are distinctive and earthy. The foods are hearty and "stick to your ribs". I fell in love with thick Tuscan soups, such as a flavorful tomato soup filled with bread crumbs, herbs and olive oil; and a bean soup that had farro, spinach, assorted beans and herbs. Once, my son asked for pesto while we were in the Amalfi coast, to which he was told curtly that pesto is served only in Genoa, as it originates from this area. The Amalfi coast was all about seafood from the Mediterranean, lemons, and olive oil (yes more olive tree orchards everywhere). We had fresh seafood on pizza, pasta, and au natural (grilled whole fish).
*Caprese is a great way to celebrate tomatoes and basil. I couldn't get enough of the fresh mozzarella cheese, which tasted different in each location, with fresh basil, the most beautiful ripe tomatoes you've ever tasted, and rocket (arugula).
*The courses may be complicated (first course, meat course, etc.), but the portions are "normal" and you don't have to get one of every course. I didn't feel guilty about eating pasta with zucchini flowers and cream sauce (or freshly made gnocchi with walnut sauce!) when it came on a plate that contained about a 1-cup serving size. After a rocket salad, it was the perfect meal.
*Eating vegetarian is easy in Italy: pasta, mushrooms, eggs, cheese, soups, beans, and pizzas provide plenty of delicious diversity.
*Local wine is inexpensive and delicious. I can't tell you how many bottles of wine we shared for as little as 6 Euros (about $8 a bottle). In Amalfi, we fell in love with a white wine called Lacrima Christa (tears of Christ), which is grown in the harsh, volcanic soils of Mt. Vesuvius and costs less than 10 euros a bottle at a restaurant. We also enjoyed plenty of robust Chianti wines in Tuscany, some served straight out of huge, wicker-encased wine jugs, for even less.
*Food is meant to be enjoyed. You linger over a meal, the waiter gives you plenty of time to eat (maybe too much time from an American viewpoint?), and you would never walk around eating a take-out meal.
*The secret of staying slim in Italy is walking. We encountered so few overweight Italians, yet they love beautiful food. It's very hard to ride a car all over Rome, or Italy for that matter. You walk, walk, and walk. You even walk up steep cobble stone steps and streets, dragging little carts behind you with your supplies, regardless if you're an old woman. There are many places that cars are not even allowed, and people survive even better for it! Viva Italia!

Take a Bite of Healthy Indian Food

2010-09-09T11:35:00.001-07:00

Fragrant curry, simmering dal, colorful tandoori, spicy korma—the aromatic, delicious foods of India, with their incredible range of spices, flavors, foods, colors, textures and ingredients, speak for themselves. More and more Indian restaurants are opening, and many Indian convenience foods are on our supermarket shelves. If you’re a regular at your neighborhood Indian restaurant, it’s easy to understand why this cuisine is soaring—who can resist the fabulous flavors?
Looking beyond taste, however, how does Indian food rate in healthiness? There are many healthy attributes, according to Madhu Gadia, M.S., R.D., dietitian, author and Indian cuisine expert. “The Indian diet is rich in beans, vegetables, whole grains and spices. Studies show that people avoid vegetables when they don’t taste good. But because Indian foods are full of flavor, it’s a delicious way to eat vegetables,” says Gadia.
Good nutrition habits. There is scientific consensus that a disease-protective diet looks something like this: High in fruits, vegetables, whole grains and other plant-based foods; and low in animal fats, salt, refined grains and sugars. A traditional Indian diet can fit pretty neatly into this description. In fact, the National Cancer Institute reports that cancer rates are lower in India than Western countries, and that diet characteristics such as high intake of fruits, vegetables, spices and tea might be responsible for protecting Indians against certain forms of cancer. Here are a few healthy components of the Indian diet.
*Vegetables. Indian cuisine includes many vegetables combined flavorfully in dishes, such as beets, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, corn, eggplant, green beans, greens, okra, onions, peas, peppers, potatoes, radishes, spinach, squash and tomatoes.
*Grains. Whole wheat flatbreads and basmati rice are popular in Indian home-cooked meals.
*Legumes. This cuisine relies upon the regular and flavorful use of legumes like black-eyed peas, chickpeas, lentils and beans.
*Fruits. Apples, apricots, bananas, figs, grapes, guava, lychee, loquat, mangoes, oranges, papayas, passion fruit, and sweet limes are common fruits in India.
*Dairy. From milk and buttermilk to yogurt and paneer (fresh cheese), dairy products are regular features of the Indian diet.
*Herbs and Spices. At the heart of Indian food is a long list of culinary herbs and spices that have been used for centuries, many of which are proven to have antioxidant, anti-inflammatory, antimicrobial, and anticancer effects (see EN August 2010, “Bold and Beautiful Spices for Health”). Indian spices include amchur (made from mangoes), aniseed, asafetida (a pungent, onion-like flavor), bay leaf, black pepper, cardamom, chilies, cinnamon, clove, coconut, coriander, cumin, dill, fennel, fenugreek, garam masala (a spice blend), garlic, ginger, mango powder, mint, mustard, nutmeg, onion seeds, parsley, pomegranate seeds, poppy seeds, saffron, sesame seeds, tamarind and turmeric.
*Small Amounts of Meat. Since vegetarianism is common in India, a delicious cuisine has developed to include many vegetarian dishes. Even non-vegetarians tend to eat smaller amounts of meat and frequent vegetarian meals.
The heavy side of Indian food. Sure, there are lots of reasons to love Indian food, but it comes with a few caveats. Gadia reports that traditional, home-cooked Indian food is typically low in fat and rich in vegetables and whole grains. But the opposite is often true of food prepared in restaurants. “At home, you would hardly ever use cream in a curry or sauce, but at an Indian restaurant they often use cream as a base,” warns Gadia. In addition, many restaurant dishes—especially those prepared with a sauce—are swimming in vegetable oils and added salt. Top it off with a deep-fried appetizer like samosa, and plate-sized servings of naan (flatbread) made with white flour, and it’s easy to see how a healthful cuisine can turn into an indulgent food fest.
Most Indian restaurants have fallen into the same restaurant food trap that other ethnic establishmentshave fallen into—instead of sticking with authentic cooking traditions, they often westernize recipes and add extra fat and salt. Gadia urges Indian food lovers to complain to restaurant owners to create a movement for healthier food. It’s starting to work for Mexican restaurants, with famous eateries such as Frontera Grill in Chicago focusing on lighter foods, so why not support a change in Indian restaurants?
The idea that Indian food can morph into something less healthy has even worried public health experts. India’s rapid urbanization has resulted in dietary changes in recent years that are linked with increasing obesity and higher disease rates, especially diabetes. In rural India, diabetes prevalence is only two to six percent, while in urban areas it is 12 percent. And Indians living in Western nations experience a four-time greater overall rate of diabetes compared with those living in India.
Bringing it to the kitchen. So how do you enjoy Indian food without guilt? By eating authentic, home-cooked meals where you control the ingredients, says Gadia. While many people are intimidated by Indian cooking, it’s not as hard as it looks. Follow Gadia’s tips for easy Indian cooking and try out her recipe for Quick Chickpea Curry (note: a “curry” is a thick spicy, gravy-based dish, not something spiced with curry powder) And get started enjoying all of the tasty benefits of Indian food.
Start Cooking Indian Food with EN’s Expert Guide
EN’s Indian food expert Madhu Gadia offers these tips for getting started:
1. For real authentic flavor, use Indian spices. Don’t just rely on curry powder for every dish; stock your kitchen with the basics: cumin seeds, cayenne pepper, ground coriander, turmeric, brown mustard seeds and the spice blend garam masala.
2. Don’t be afraid of Indian cooking! Many recipes take only minutes to prepare.
3. Don’t feel you have to prepare a full Indian meal with a variety of dishes you might see at a restaurant. Keep it simple with one dish that can be served with rice or salad.
4. Start out by trying three or four easy, familiar recipes from a reliable Indian cookbook (check out Gadia’s website www.cuisineofindia.com or cookbooks “New Indian Home Cooking” or “The Indian Vegan Kitchen” for recipes.)
Quick Chickpea Curry
2 – 16 oz cans chickpeas, rinsed
2 Tbsp vegetable oil
1/8 tsp asafetida powder
1 tsp cumin seeds
1 cup onion, finely chopped
2 tsp ginger, peeled and grated
1 ½ cups tomatoes, chopped (or canned, without their juice)
½ tsp turmeric
2 tsp ground coriander
½ tsp cayenne pepper
½ tsp salt
3 c water
½ tsp garam masala* (see below for recipe)2 tsp lemon or lime juice
2 Tbsp cilantro, chopped
1. Heat oil in medium skillet on medium-high and add asafetida and cumin seeds, cooking until seeds turn golden. Add onion and fry 2-3 minutes. Add ginger and tomatoes and cover and cook for 2 minutes. Mash the tomatoes with spoon until well blended.
2. Add turmeric, coriander and cayenne, stirring for a few seconds. Add chickpeas, salt and water. Bring to a boil, reduce heat to low, and simmer for 10 minutes. Mash a few chickpeas with spoon.
3. Add garam masala and lemon juice, transfer to a serving bowl, and garnish with cilantro. Makes 8 servings
*To make garam masala: Heat a small fry pan on medium heat and cook ½ cup cumin seeds until golden brown. Cool and add 1/3 cup whole black peppercorns, ½ cup large cardmom pods, 1 Tbsp cloves, 3 cinnamon sticks, 10-12 bay leaves, and 1 Tbsp dried ground ginger. Combine and store in airtight container. Makes 1 ½ cups.
Nutrition Information per Serving (3/4 cup): 156 calories, 22 grams (g) carbohydrate, 5 g fat, 6 g dietary fiber, 6 g protein, 297 milligrams sodium.
Adapted courtesy of The Indian Vegan Kitchen by Madhu Gadia, M.S., R.D.
This feature was written by Sharon Palmer for Environmental Nutrition, www.environmentalnutrition.com

Sharon Becomes a Wine Maker...Well, Almost

2010-08-19T15:31:00.000-07:00

I spent a lovely weekend in Napa Valley. Along with 4 other couples, we bought a barrel of wine at a fundraiser for Anita Oaks School. The package: take a trip to Napa, where you will blend your very own barrel of 2006 Cabernet Sauvignon from the Stag's Leap District, bottle the wine, party at the winery, and go wine tasting the next morning. We hauled our way up to Napa Valley from So Cal on Friday morning, just in time to hop in the jacuzzi for a few moments before our dinner reservation at Bottega (http://www.botteganapavalley.com/index.html), Chef Michael Chiarello's fabulous restaurant in Yountville. I feasted on golden beets with pistachio dressing and fresh seafood with risotto between sips of Stag's Leap Fay Cabernet.

The next morning, we were up early to bottle our wine, dressed appropriately in spill-resistant clothing. We weren't sure what to expect when we pulled up at Van der Heyden Winery (http://www.vanderheydenvineyards.com/); I had images of cold, cement-encased walls where we would be allowed to do little more than watch as a machine syphoned out wine and dispensed it into bottles. Boy, was I wrong. We were instantly greeted by the youngest member of this three generation wine family, whizzing by on his bike. Then Andrew, the wine maker apprentice at the ripe age of 12, appeared on the scene to direct us. His father, Mike soon joined in to introduce us to the wine homestead, which is all outdoors--no walls, roof, enclosures--steps away from the vineyard. Mike is graced with a sense of humor, and he kept it light and fun as we shook off our apprehensions. One thing was for sure, this was not going to be a stuffy, "Napa Valley" experience. Mike even had dirt on all of the prestigious wineries of the valley, and dispensed it throughout the day. He and Andrew filled us in on the art of making wine.

First off, he filled a carafe from our Cabernet Sauvignon 2006 barrell, which was sitting out before us. Then he filled another carafe with Syrah and another with cuvee. Then the fun part came, we sipped various recipes using differing amounts of syrah and cuvee until we came upon our perfect blend: 88% cabernet, 7% syrah, and 5% cuvee. We were completely delighted over how downright delicious the wine was, and hoped it would be as good at home, when we weren't sipping it in the middle of a vineyard in Napa.

Next step? Bottling it. Mike explained that today we were going to bottle it the old-fashioned way. We used a device that gathered up the wine into a sort of trench, allowing it to pour into four tubes you could place in the throat of a wine bottle. This was my job! I got to hold a bottle of wine under that tube and remove it at the precise moment when the wine reached the neck of the bottle. Did I mention any overages were poured into a convenient glass located by the bottling station? Oh, and that all of this was happening open air style a matter of steps from the vineyards? There was a moment when I burst out in a laugh over the sheer coolness of it all. I got good enough to do two bottles at a time, and was sad when the last dregs of our wine disappeared into the final bottle. After each bottle was full, it was passed off to Gayle, who was our inspector, ensuring that the wine was at the correct level. Then Jen corked the bottle, and our team (Peter, Todd, Will and Lori) foiled the bottle and packed it up. The last step was when we all labeled the bottles and packed them up again. The net result: 16 1/2cases of wine to split among us (we donated 1 1/2 cases back to our hosts). The night ended with a BBQ at the winery, with delicious fresh corn, chicken, potato salad, and watermelon.

The next day, we were out bright and early to explore vineyards like Stag's Leap and Plump Jack, before we made lunch at the Culinary Institute of America, which is housed in Christian Brother's old stone winery looking out over Napa Valley. We proudly brought some of our recently bottled wine, laughing over how crooked our labels were. Lunch was an amazing feast of fresh, summer vegetables and herbs with fromage blanc and polenta. Our split of the wine booty is 5 cases--as our wine buddy Gayle says, that's only a little more than one bottle a week. Maybe we'll be back next year for another wine making adventure. This time I hope I can crush the grapes!

Bold and Beautiful Spices for Health

2010-08-03T16:41:00.000-07:00

Bold and beautiful spices, one of today’s hottest culinary trends, may offer more than just good taste. Scientists are now fascinated with the health potential of a variety of culinary herbs and spices. A culinary herb is the leaf of a plant used in cooking; any other part of the plant, such as the buds, bark, roots, berries, seeds, and the flower stigma, is called a spice. Once treasured by early civilizations as natural preservatives and plant medicines, these flavorful seasonings continue to have many beneficial properties.
Hot antioxidants for health. You probably already know that fruits and vegetables are high in antioxidants, but did you know that herbs and spices are very concentrated sources of these health-protective plant compounds? Antioxidants attract free radicals and destroy them before they can do damage to body cells; studies link diets high in plant antioxidants (found in foods, not supplements) with longevity and heart health. Science demonstrates that within your daily diet, these zesty flavorings can significantly contribute to your total intake of health-protective antioxidants for the day. Researchers published their analysis of more than 3,100 different foods in the January 2010 issue of Nutrition Journal (view at: www.nutritionj.com/content/9/1/3), reporting that culinary herbs and spices have the highest antioxidant content of all foods. For example, about one-half teaspoon of cloves has a higher level of antioxidants than one-half cup of blueberries.
Anti-inflammation action. Herbs and spices are not just about antioxidants; they contain other health properties. "Although herbs and spices have antioxidants that can be beneficial, I don't think the health benefits are just because of antioxidants; hundreds of plant foods have high antioxidant activity that don't act like spices. Spices occupy a very special niche because they are anti-inflammatory. Most chronic diseases have been found to be a result of too much inflammation, including cancer, heart attacks, diabetes and Alzheimer's disease," says Bharat B. Aggarwal, Ph.D., Professor of Cancer Research and Cancer Medicine and Chief of the Cytokine Research Laboratory at The University of Texas M.D. Anderson Cancer Center. Aggarwal, who is an expert in the field of spice research, stresses that while many anti-inflammatory drugs have side effects, spices and herbs have been consumed in the human diet for thousands of years with no side effects.
Mixing it up. In many cultures, spices are enjoyed in a mélange—take a delicious curry dish, for example, which may include up to 29 spices, including turmeric, garlic, ginger, pepper, and coriander—all in one fragrant pot. Scientists have observed that the benefits gained from these spice and herb combinations may be greater than the sum of their individual effects—a phenomenon called synergy. “Spices are synergistic; one is not enough. For example, it is very well known if you mix black pepper with curcumin there are synergistic effects,” says Aggarwal. For example, a 2009 study published in Breast Cancer Research and Treatment found that combining curcumin, from turmeric, and piperine, from black pepper, worked synergistically to decrease breast cancer stem cells. Spices can also increase the antioxidant capacity of other fruits and vegetables. A study published in the British Journal of Nutrition in 2005 found that salad dressings containing herbs and spices can increase the antioxidant capacity of the entire salad.
Spicing it up. What are you waiting for? Break open your spice cabinet and start spicing up your diet for health. “The name of the game is variety. People should eat spices as part of the diet. In the old days, people used spices to preserve food and for taste. Spices are antibacterial, antiviral and antifungal. And now we know that they are anti-inflammatory,” says Aggarwal. "Spices add a different dimension to food. Don't be afraid of them. Be more willing to experiment with them. The beauty of all of these spices is that there are no side effects. How many drugs have no side effects?" Best of all? Herbs and spices taste a lot better than medicine.

Tips to Spice up Your Diet
Spike your diet with scintillating flavor and health benefits with our tips.
*Grow herbs in a pot in your kitchen window or door step.
*Snip fresh herbs into your eggs, sandwiches, salads, pastas, soups, side dishes, casseroles, meats and marinades.
*Don’t be afraid to use a heavy hand when tossing fresh herbs into a dish; it’s hard to overpower food with their flavor.
*While fresh herbs tend to have higher antioxidant levels than dried herbs (for example, fresh garlic is one and a half times more powerful than dried garlic powder), don’t let it stop you from turning to dried herbs when fresh are not available.
*Experiment with a variety of dried spices like turmeric and pepper in stir-fries, soups, stews and casseroles.
*Sprinkle cinnamon, allspice, ginger, cloves and nutmeg in hot cereal, breads, baked goods, fruit desserts, puddings and yogurt.

Get a Kick out of Life with EN’s Favorite Spices
While we suggest that you stock your spice cabinet with an alphabet of herbs and spices, from allspice to zatar (a Middle Eastern spice mix), here are a few superstars that should earn a special place in your kitchen.
1. Turmeric Responsible for the yellow-gold hue of curry powder, this spice might as well be referred to as “superspice.” The leader in the pack when it comes to nutrition science, turmeric compounds (curcumin) have powerful antioxidant and anti-inflammatory activities that have showed protection against cancer, diabetes, arthritis and Alzheimer’s disease in studies.
2. Clove Famous for its sweet, nutty aroma, this spice is more than meets the nose. Clove contains eugenol, an active compound that studies have linked with the prevention of toxicity from environmental pollutants, certain forms of cancer, and joint inflammation. In addition, clove has antibacterial and mild pain relief effects.
3. Cinnamon As American as apple pie, cinnamon has more to offer than its characteristic aroma and flavor. It’s been shown to have antioxidant and antimicrobial effects, as well as a potential role in lowering blood glucose in diabetics (see Page 1, Prevent Diabetes with the Power of Nutrition.)
4. Sage Three plant compounds—flavonoids, phenolic acids and enzymes—come together in unison in the sage plant to create strong antioxidant effects that help prevent damage to body cells. It’s sage advice to enjoy this herb, as it’s even been linked to memory enhancement.
5. Pepper You can’t beat the heat of capsaicin, the powerful phytonutrient that gives ground pepper (red, black or white) it’s heat and health benefits. Capsaicins appear to have anti-inflammatory and anti-cancer affects, according to research.
6. Oregano Perfectly suited to your favorite Italian foods, oregano also offers potent antioxidant activity, as well as antimicrobial action against common pathogens responsible for food poisoning.
7. Peppermint Peppermint is so much more than a fresh, aromatic herb; powerful phenols are hidden in its leaves and volatile compounds in its essential oil. Studies say these work together to enable the relaxation of gastrointestinal tissue, pain relief, and anticancer effects.
8. Rosemary Prized throughout history for its medicinal value, rosemary is rich in polyphenols, plant compounds that act as strong antioxidants. Even the aroma of rosemary may have benefits—it’s been linked to pain relief and mood improvement.
9. Ginger With a celebrated history in traditional medicine, ginger is a plant food that contains several hundred potentially active compounds such as gingerols, beta-carotene, capsaicin, caffeic acid, curcumin and salicylate. Experiments have found ginger has cancer-protective activity, as well as benefits in reducing nausea and vomiting related to motion sickness and chemotherapy.
10. Garlic Forget about guarding against vampires; there’s evidence that garlic may help protect you against a real monster—heart disease. It’s been shown in some studies to lower cholesterol levels, provide anti-clotting activity and reduce blood pressure.
Sharon Palmer, RD
This article appeared in Environmental Nutrition in August 2010

Is coconut water as healthy for you as people say it is?

2010-07-21T16:16:00.000-07:00

If you listen to the advice of celebrities like Madonna and Demi Moore, you’ll sip coconut water all day long. Thanks to such high profile backing, coconut water, the clear liquid found inside the coconut (not to be confused with coconut milk, which is produced by grating coconut meat), has soared in popularity. Hailed “the dew from the heavens,” this light, sweet tropical beverage is in the limelight for its potential nutritional benefits.

The beliefs of the “dew.” Zico, Vita Coco, and O.N.E, are some of the coconut water brands that are now mainstream. But coconut water has played a role in traditional medicine for centuries, as it was believed to treat health problems like asthma, baldness, burns, colds, fever, scurvy, tuberculosis, and the list goes on. Today’s coconut water advocates boast that it treats dehydration, clears up bladder infections, dissolves kidney stones, controls diabetes, and boosts immune system, among other things. But what is the truth behind coconut water? Can it truly live up to its expectations?

Dipping into coconut water nutrition. According to a 2009 scientific review published by researchers from Singapore in the journal, Molecules, coconut water does possess unique nutritional qualities. In addition to its unique array of sugars, vitamins, minerals and amino acids, coconut water contains naturally-occuring phytohormones, compounds that play a role in regulating plant growth. For this reason, they are often added to support the growth of many plants like orchids. Recent studies found that these phytohormones have antioxidant and anti-platelet properties, anti-aging effects on human skin cells and fruit flies, and anti-cancer effects on cancer cells. One phytohormone in particular called trans-zeatin has been linked with the potential treatment of neural diseases like Alzheimer’s disease. In addition, the basic composition of coconut water can replenish the electrolytes of the human body excreted through sweat, such as sodium, potassium, magnesium and calcium, serving as an effective, natural rehydration drink. In fact, coconut water’s electrolyte levels so closely match that of human blood, that it’s been used as an emergency intravaneous solution for hydration.

While immerging science points out that coconut water does have unique health benefits, it’s a stretch to believe that it’s a panacea that will cure all manner of ailments. But considering that you can gain a load of vitamins and electrolytes that appear to offer optimal hydration for only 46 calories per glass, you might find sipping coconut water to be a better option than today’s pumped up, artificially dyed and sweetened energy drinks.

Coconut Water Notable Nutritients
1 cup (240 g)
Calories 46
Fat .5 g (1% DV)
Carbohydrate 9 g (3% DV)
Vitamin C 5.8 mg (10% DV)
Riboflavin 0.1 mg (8% DV)
Calcium 58 mg (6% DV)
Magnesium 60 mg (15% DV)
Potassium 600 mg (17% DV)
Sodium 252 mg (11% DV)
Manganese .3 mg (17% DV)
Dietary Fiber 2.6 g (11% DV)
Note: g=grams, mg=milligrams, DV=Daily Value

Written by Sharon Palmer, RD, as appears in Environmental Nutrition, July 2010.

Getting to the Heart of Artichokes

2010-07-15T11:03:00.000-07:00

The Folklore. True to its appearance, the artichoke also has a bit of a prickly lore. The Ancient Greeks credit Zeus with its creation. As punishment for the deception of Cynara, his mortal seductress turned goddess, he transformed her into the artichoke plant. In its native Mediterranean turf, the artichoke was considered not only a delicacy but an aphrodisiac—which women were denied. The artichoke was also believed to be a diuretic, a breath freshener and a deodorant.

The Facts. The globe artichoke (cynara scolymus,) which is also known as the French artichoke and the green artichoke, is a member of the thistle group in the sunflower family, not to be confused with the Jerusalem artichoke, a form of daisy whose root is eaten. Grown mostly along California’s coast, the silver-green plant produces flower buds which we recognize as artichokes. At the base of each pointed “leaf” or bract is the edible flesh, along with the soft center known as the heart. Buds left on the plant open into 6-inch purple-blue flowers. Artichokes are heavy in nutrients and antioxidants, but not in calories. One medium artichoke packs 16 nutrients into a mere 60 calories, and is a particularly good source of fiber, vitamin C, folate and magnesium.

The Findings. U.S. Department of Agriculture data ranks artichokes as one of the highest vegetables sources of antioxidants. Artichoke’s antioxidants are in the form of the compounds cynarin and silymarin, which have been shown in mouse studies to have protective effects on the liver. Because of its role in increasing bile flow in the body, recent research shows that artichoke leaf extract lowers serum cholesterol in mice (Biological Trace Element Research, 2009.) And a British study published in 2004 in The Journal of Alternative and Complementary Medicine suggests that artichokes may reduce symptoms of irritable bowel syndrome in adults. While the research on artichokes’ benefits is preliminary, it does offer an incentive to highlight them in your menu more often.

The Finer Points. When selecting an artichoke, choose the heaviest and firmest. They should be healthy green with closed center leaves. After rinsing, cut an inch off the top of the artichoke and a quarter inch from the stem. Using scissors to trim the points off the leaves is optional before you gently spread them apart to prepare for seasoning and cooking. Artichokes are easily steamed, boiled, baked or microwaved. They are finished cooking when the leaves pull off easily. To eat, pull a leaf, holding it so it curves downward, and scrape off the meat with your teeth (then discard the leaf). Enjoy artichokes warm or cool, as an appetizer, side or main dish.

Notable Nutrients
1 medium artichoke 120 grams, raw
Calories: 60
Vitamin C: 15 milligrams (25% DV)
Vitamin K: 18.9 micrograms (24% DV)
Folate: 87 micrograms (22% DV)
Iron: 1.6 milligrams (9% DV)
Magnesium: 77 milligrams (19% DV)
Potassium: 474 milligrams (14% DV
Dietary fiber: 7 g (28% DV)

DV=Daily Value

Artichoke and Roasted Red Pepper Salad
8 medium artichokes, cooked
1- 12 ounce jar roasted red bell peppers, sliced, drained
½ cup sliced red onion
½ cup sliced ripe olives
Roasted Red Pepper Dressing:
1 roasted red pepper (reserved)
¹/3 cup balsamic vinegar
¼ cup white wine or cider vinegar
2 cloves garlic, minced
1 Tbsp chopped fresh basil
1 tsp chopped fresh rosemary
1 tsp sugar

1. Halve cooked artichokes. Remove outer leaves and reserve. Cut off stem and remove leaves until you get down to the tender, light green inner leaves. Trim about 1-2 inches off the top of the leaves and you will be left with the heart. Thinly slice hearts and set aside.
2. To prepare dressing: Place 1/4 of the jar of roasted peppers and remaining dressing ingredients in a blender, blending until nearly smooth.
4. On eight salad plates, arrange cooked artichoke leaves, artichoke heart slices, remaining roasted pepper strips, red onion slices and olives. Spoon dressing over salads. Makes 8 servings.

Nutrition Information per Serving: 101 calories, 4 grams (g) protein, 18 g carbohydrates, 1.5 g fat, 134 mg sodium, 6 g fiber.

Recipe adapted courtesy California Artichoke Advisory Board

Article appeared in Environmental Nutrition

From Farm to Table: Making the Most of your Local Farmers Market

2010-07-08T07:37:00.001-07:00

There’s no doubt about it, a visit to your local farmers market is a great way to spend a summer morning. A kaleidoscope of vibrant colors and a mélange of earthy aromas awaits you. But sometimes that can be a problem. It’s tempting to consider your farmers’ market more of an open air art exhibit, rather than a shopping experience. And it can be a challenge to figure out what to do with so many unusual fruits and vegetables, from purple carrots to wild greens. This explains why you spy so many empty-handed “window shoppers” at farmers’ markets. What a shame! Your local farmers market can serve as an inspiration for delicious, healthy meals that focus on whole plant foods all year long. And farmers markets offer more benefits than meet the eye.

“The fundamental benefit of a farmers market is the one that is least visible and perhaps the most poignant in today’s current polarizing environment: farmers markets keep the tax base closest to home. Dollars spent locally with vendors who grow and operate in a local community, benefit a local community,” says Amanda Archibald, R.D., dietitian and founder of Field to Plate, a food education company that focuses on sustainable, fresh foods.

Archibald explains that farmers markets also allow you to take part in a conversation on foods. When you visit a booth at the farmers market, you can ask the farmer where and how he or she grew the food. That’s difficult to do in the supermarket produce aisle. Best of all? “Farmers markets deliver nutrient-rich, flavorful food harvested a few short hours before your purchase it. Most farmers markets get food to your plate without the need for a ‘sell by’ date,” says Archibald. If your refrigerator is stocked with nutrient-rich fruits and vegetables, picked at their flavor and nutrient peak, you’re more likely to include more antioxidant-rich, disease-protective fruits and vegetables in your daily diet.

With so many reasons to shop at your local farmers market, it’s time to schedule your next trip with our handy guide. Wondering where to find your nearest farmers market? Visit the U.S. Department of Agriculture’s listing of farmers markets at http://apps.ams.usda.gov/FarmersMarkets/

EN’s Tips for Making the Most of your Farmers Market
Our local foods expert, Amanda Archibald, R.D., offers these tips to turn your next farmers market shopping experience into a success.

1. Buy produce that appeals to you, keeping in mind how much your family will consume over the week.
2. If you’re not a cook who can master preparing any produce you bring home, learn what’s in season before you visit the farmers’ market and have some basic ideas of ingredients you’d like to purchase for your favorite dishes.
3. Once you’re home with your produce bounty, keep it fresh with these tips:
* Soak all leafy greens, then pat or spin dry before storing in refrigerator.
* Refrigerate berries and wash just before serving.
* If fruit is very ripe, eat immediately or slow down ripening by refrigerating it (note that refrigeration can make some fruits, like peaches, mealy.)
4. Turn any seasonal fruit or vegetable purchase into a shining success with these culinary techniques:
*Drizzle a simple vinaigrette dressing over beautiful salad greens.
*Prepare greens by boiling, steaming, or sautéing with a small amount of olive oil, herbs and garlic.
*Roast a variety of fresh summer vegetables (as well as root vegetables during the winter) in a shallow, oven-proof dish; drizzle with a simple dressing, and roast at 400 F until crisp-tender.
*Preserve fresh berries by freezing them or making jams and jellies to extend the season.
*Preserve stone fruit like plums, peaches or cherries by freezing or canning—to enjoy them all year long.
5. If you end up buying too much produce, preserve it, or share it with a friend or neighbor. If it ripens before you can use it, compost it and give it back to the earth it came from.
6. Include a few great cookbooks that focus on fruits and vegetables in your library, such as:
*“Vegetarian Cooking for Everyone” by Deborah Madison
*“From Asparagus to Zucchini” by the Madison Area Community Supported Agriculture Coalition
*“How to Cook Everything: Vegetarian Cooking” by Mark Bittman
*“A Year in a Vegetarian Kitchen” by Jack Bishop
*“The Accidental Vegan” by Devra Gartenstein

EN’s Own Farmers Market Vinaigrette
Turn your farmers market bounty into a delicious salad or vegetable dish with our custom vinaigrette. Choose your own ingredients to create a masterpiece.
1/2 cup extra virgin olive oil
1/4 cup vinegar (try red wine vinegar, balsamic vinegar or flavored vinegar)
Pinch black pepper
1 clove garlic, minced
1 Tbsp minced fresh herbs (try basil, oregano, parsley, chives, dill, rosemary or thyme)

1. Place all ingredients in a small bowl and whisk together. Makes ¾ cup vinaigrette (or 12-1 Tbsp servings.)
2. Drizzle lightly over fresh salad greens or prepared vegetables before roasting or sautéing.

Nutrition Information per Serving: 81 calories, 0 grams (g) carbohydrates, 0 g protein, 9 g fat.

As appeared in the July issue of Environmental Nutrition

The Hot New Wine Country of Paso Robles California

2010-06-03T14:01:00.000-07:00

Rolling hills, dusty roads, sprawling vineyards, fine food--all without pretension. I'm not possibly talking about Napa Valley, California. No, I'm referring to Paso Robles, in California's Central Coast region. I was fortunate to spend a few days in this beautiful part of the world, a trip that I hadn't made in about 15 years. What were once drinkable, yet fairly unsophisticated wines, have now blossomed into world class vintages in these parts. This is in no small part thanks to dedicated wine makers here who compared this region to the Rhone wine region in France, and toiled to bring Rhone vines from France to the U.S., awaiting years for the U.S. government to clear them for planting. Today, we have the "Rhone Rangers" in Paso Robles, where wine makers like Tablas Creek, Halter Ranch and Adelaida (among others) are planting Rhone varietals like Mourvedre, Grenache, and Roussanne to create intriguing Rhone blends that garnish raves by wine critics across the land. In addition, many wine makers are dabbling in delicious Bordeaux wine blends that are intriguing to say the least. Wine critic Robert M. Parker, Jr., believes the Paso Robles area of the Central Coast shows some of the greatest potential in all of California, and his comments on celebrated wine makers like Saxum Vineyards have christened these wines with celebrity status. In fact, at our visit to Paso Robles, we were told that Saxum wine had a three year waiting list for their wine club distribution, the only way to receive their wine. One of the lovely things about Paso wines is that many wineries make small amounts (Saxum makes 3,000 cases a year), allowing them to create a true masterpiece that varies from year to year. When you collect a fine wine like Linne Calodo's "Sticks and Stones", it's like a work of art. You'll try one, marveling over it's complexities and qualities, then put one down for a few years to revisit it like an old masterpiece. We especially enjoyed our trip to Villa Creek, where owner Cris Cherry poured his wine from his rustic winery (by appointment only, no fancy tasting room), while talking about local food (he's also got an incredible restaurant under the same name) and the inspiration for wine making in these parts. At the heart of the Paso Robles wine spirit is a simple love of good, unhurried wine that isn't tempted by mass production, and also a dedication to the unique soul of this region that is agricultural in its very roots. The wine varietals celebrate the soil, climate and nature of Paso Robles. And the new hot winemakers are doing their best to blend these varietals to intoxicating heights.

Impressions of the Japanese Diet

2010-05-26T09:57:00.001-07:00

I just returned from a Yakult tour of Japan. Yakult is a Japanese company that specializes in probiotics in food products, such as milk drinks and yogurt. People in Japan have been drinking a shot of Yakult every morning for decades. With the longest lifespan in the world, Japanese men live to 76 and women to 86, according to Dr. Aiba at Japan's NIH. For one week, I lived and ate like the Japanese. I drank my Yakult every morning, sipped hot green tea for breakfast (which gave way to cold green tea during the hot, humid afternoons), and dined on three meals a day consisting of small portions of fish, lots of raw, steamed and pickled vegetables, tofu, and rice or noodles. The diet had almost no fat at all. Vegetables didn't come with oils or dressings, and the rice and noodle dishes had broth or soy sauce based seasonings, rather than oils and sauces. The only obvious fat I sampled was from an occasional piece of tempura or in a treat like green tea ice cream. Everything is small in Japan, from cars and homes to food portions. I rarely left the table feeling what we call "full". On top of that, I rode bicycles, climbed stairs and walked to train stations, just like the locals do. It's not uncommon to see an elderly person driving their bike down the street, as well as young mothers with their babies strapped to their backs or in bike seats. So, I got plenty of exercise. No wonder I felt great and the people of Japan are so healthy. There were very few examples of overweight people walking the streets there. Although the NIH in Japan is concerned about keeping their obesity levels in the population down, they don't have the problems that we have. And their chronic disease rates are shockingly low compared with ours. When I asked Dr. Aiba about aspects of the Japanese diet that are disease protective, she laughed, commenting on how funny Americans are. We are always looking for a pill or something we can take to be healthy, but it's about the diet, not individual nutrients. She was shocked that we take our omega-3 fatty acids in pills. Why not eat the fish, she queried. How do you explain that many Americans don't like fish and eat it so rarely that we worry about getting enough omega-3s? How do you explain that we seek green tea polyphenols and extracts in sugary tea beverages, when the Japenese simply brew tea and drink it au natural, without the addition of flavors and sugars. And that we pack nutrition bars with soy isoflavones and feast on meat alternatives spun out of soy proteins, while they eat their soy in creamy tofu and flavorful miso. Now Japan has started an iniative to ensure their population doesn't suffer from high rates of obesity and chronic disease through a school lunch program that teaches children to honor the traditional Japanese diet by allowing them to cook traditional foods, eat them for lunch and discuss nutrition with teachers. When Dr. Aiba asked if a program like this might work in the U.S. to help resolve childhood obesity, I explained to her that our first problem is that we lack a traditional American diet. But a program like this could be successful here
by honoring regional roots of diets in America, focusing on "real" food, allowing children to trace food to its roots, and teaching them to cook in schools. While we may not have a traditional American diet, we have beautiful, whole foods that are healthful. There's a lot we can learn about diet and nutrition from Japan.

Buckets for the Cure?

2010-05-03T07:44:00.000-07:00

I'm having a real problem with KFC's new promotion called Buckets for the Cure. (http://www.bucketsforthecure.com/) With every bucket of greasy, fried chicken (but it's a pink bucket!), KFC will donate 50 cents to Susan G. Komen for the Cure. I'm all for supporting breast cancer research, but how about considering the fact that for every piece of KFC Original Recipe, you're getting about 320 calories, 15 grams of fat, 3.5 g of saturated fat, and 710 mg of sodium? And what's one of the risk factors for breast cancer, according to the American Cancer Society? Being overweight or obese. In fact, the American Institute for Cancer Research suggests that a cancer-protective diet focuses on whole, plant foods and less on animal protein. The AICR's New American Plate should contain 2/3 (or more) vegetables, fruits, whole grains, or beans and 1/3 (or less) animal protein. (http://www.aicr.org/site/PageServer?pagename=reduce_diet_new_american_plate_portion) More reason to skip the KFC bucket and make a donation directly to Susan G. Komen for the Cure.

EPIC Study Reveals Surprising News on Cancer and Fruits and Vegetable Intake

2010-04-19T14:06:00.001-07:00

Much to the disappointment of health experts across the globe, recent headlines proclaim that eating fruits and vegetables won’t do much to protect you from cancer. This is thanks to the European Prospective Investigation into Cancer and Nutrition (EPIC) study that released findings this week in the Journal of the National Cancer Institute. Analysis of data from the EPIC cohort, which included more than 142,000 men and 335,000 women, revealed only a very small protection of about 4% in overall cancer risk linked with total fruits and vegetables intake.
Some of the nation’s leading health experts were quick to respond to this study, fearful that the public might interpret these findings inappropriately. In fact, Walter Willett, MD, DrPH, from the Department of Nutrition at Harvard School of Public Health, responded in a well-publicized commentary in JNCI that it’s important to be careful about interpreting the findings from this study. Specifically, Willett points out that it may be specific substances in fruits and vegetables that are protective. “For example, considerable evidence suggests that lycopene and tomato products reduce the risk of prostate cancer…..although the evidence for benefits of fruits and vegetables against cancer was waning, data supporting benefits for cardiovascular disease were accumulating. For example, in the same population of men and women that showed no association between fruits and vegetables and total cancer, incidence of coronary heart disease or stroke was 30% lower for those consuming five or more servings per day compared with those eating less than 1.5 servings per day. Data from a large randomized trial showing that increasing intake of fruits and vegetables reduce blood pressure, a major determinant of cardiovascular disease, make the case for causality compelling, although benefits through additional pathways are also possible. Thus recommendations and actions to increase intake of fruit and vegetables have a sound basis,” says Willett in the commentary.

Food, Cuisine, and Cultural Competency

2010-04-16T08:16:00.000-07:00

Yesterday a package arrived with the book, "Food, Cuisine and Cultural Competency". I wrote a chapter in it about Swedish Food Culture, and shared some of my favorite Swedish recipes. I feel like Sweden is my second home, considering my husband (Peter) was born there and we have visited so often. It was fascinating studying the nutrition and health culture of the country in order to write this book chapter.

Check out the book: http://www.jblearning.com/catalog/9780763759650/

Here's my husband's recipe for Swedish Meatballs:

Köttbullar (Swedish Meatballs)

Meatballs:
1 pound lean ground beef
1/2 c. fine breadcrumbs
1/3 c. milk
1 small onion, diced finely
1 egg
1/2 t. salt
1/2 t. black pepper
Nonstick Cooking Spray
Sauce:
2 T. margarine or butter
2 T. flour
1 c. half and half
1 c. milk
1 cube beef bullion
1/2 t. salt
1/2 t. black pepper
1 t. soy sauce
1 t. jelly
Lingonberry preserves
In large mixing bowl, add ground beef, breadcrumbs, milk, diced onion, egg, salt and pepper. Combine well with wooden spoon. Knead additional few minutes with hands to thoroughly mix ingredients. Shape into small meatballs (1-1/2” in diameter). Heat a large skillet over medium heat and spray with nonstick cooking spray. Place meatballs on skillet, covering entire surface. Monitor the cooking process closely, turning the meatballs when one side is cooked and browned. When the meatballs are cooked and browned evenly on all sides, remove to a serving pan and repeat the process to cook all meatballs. To prepare sauce, in a clean skillet melt 2 T. margarine or butter. Stir in flour to make a roux. Gradually add the half and half and heat over medium low heat. Stir in milk and beef bouillon cube, stirring until beef bullion is dissolved. Mix in salt, pepper, soy sauce, and jelly. Stir with a whisk until all ingredients are dissolved and sauce is thick and bubbly. Serve meatballs immediately with sauce and lingonberry preserves as desired.
Yield: 6 servings

Let's Move!

2010-04-11T14:46:00.000-07:00

I'd like to share a guest blog from Lily Chen, dietetic student at NYU and my writing intern this year.

It is an exciting time to be in the nutrition field! Ever since Michelle Obama’s campaign to fight against childhood obesity “Let’s Move" began, nutrition has been at the forefront of national news. About 25 million children are obese today. On top of that, the list of diseases they encounter do not stop. Type 2 diabetes, hypertension…the list is endless. It is frightening to see children experience diseases that only adults usually get in their later years.
It is also frightening to know that people are not well-informed about health and nutrition and there are people out there who are taking advantage of this. Marketers are boldly targeting children. Fast food companies want to create consumer loyalty. By appealing to children at an early age, their brand becomes more popular. Take McDonald’s for example, haven’t we all heard about Happy Meal toys? I remember when I was younger I would beg my mom to buy an extra Happy Meal for herself just so I could get an extra toy. I never fell in love with the food itself. However, the strategic methods McDonald’s used, from commercials to celebrity endorsements, made me want a piece of the brand.
From taking note of all of this, it may seem impossible for the nation to dig itself out of the endless number of problems. However, remember that health should be a priority. Each person makes progress on his or her own terms. As Michelle Obama said in an interview with USA Today, "We don't have to be 100% perfect. My kids eat dessert. My kids watch TV. ... I love burgers and fries, and I don't want to live a life where I can never have them again.” This health initiative demands a lifestyle change. Indeed, it will be difficult to adhere to. However, as long as you have the determination and the passion to become healthier, a healthier you is not that far behind.
“Let’s Move” is a comforting and motivational campaign. There are people out there who want to help and want to join in this journey towards becoming healthier individuals. I can’t wait to see the progress everyone will be making!

Art Imitates Life in Portion Size

2010-03-31T08:32:00.001-07:00

The Mindless Eating and portion control guru, Brian Wansink, whom I met at a tomato farm tour a couple of years ago, just published a fascinating study. He analyzed the depicted portion sizes in 52 paintings over the last millennium of the most famous artistic interpretation of a meal, “The Last Supper.” He discovered that portion sizes increased over the past millennium; the size of the main dish increased by 69.2percent, bread increased by 23.1 percent and plate size increased by 65.6 percent.

National Nutrition Month Tip

2010-03-22T12:28:00.000-07:00

National Nutrition Month 2010:
It's Not Just About How "Low" You Can Go
Check out my National Nutrition Month Tip that got posted at Health Castle:

http://www.healthcastle.com/nutritionmonth2010_read_ingredient_list.shtml

We are used to choosing packaged foods that are low in something, or are free of something (e.g. low sodium, fat free, sugar free). However, it's not just about how little a food gives you, it's about how much a food gives you.

When you pick up a food package in the supermarket, don't just focus on calories, fat, sodium, and carbs. Look at the ingredient list, see how many artificial ingredients are listed, look at how many key nutrients are provided in the food (i.e. calcium, vitamin C, iron, protein), and consider what the food gives you back in return for those calories.

Food Waste, a Serious Problem for the 21st Century

2010-03-19T06:39:00.000-07:00

“We waste enough food to fill the Rose Bowl every day,” says Jonathan Bloom, M.A., who spoke at the American Dietetic Association Food and Nutrition Conference & Expo in Denver on October 20, 2009. As a result of researching food waste for the past five years, Bloom started the website, www.WastedFood.com, and is currently writing a book on food waste in America. If the size of the Rose Bowl is hard to fathom, here’s another shocking number: more than 40 percent of the food produced for consumption in the U.S. will never be eaten. In fact, food waste in America has increased by about 50 percent since 1974, reaching more than 1,400 calories per person per day. That’s almost half of the daily calorie requirement for the average person. These were the findings of researchers from the National Institute of Diabetes and Digestive and Kidney Diseases, published in November 2009 in the Public Library of Science (PLOS.)
Why are we food wasters? The answer to that question is complicated and requires introspection. “We’re not taught to value food. In the past, we hardly wasted any food. During the Great Depression, people had to scrimp to have enough to eat,” says Bloom. Chances are you recall your mother admonishing you to “finish your plate”, but those words aren’t heard as frequently today. Bloom believes it’s all because food is now abundant and cheap, adding, “Food is at 10 percent of total household expenditures, it’s at an all-time low. America grows enough food to provide 3,900 calories per person per day.”
Restaurants are another culprit behind food waste. “Portions are out of control. At buffets, much of the food is thrown out, either when people take too much or at the end of the day,” says Bloom. It’s easy to observe the sheer volume of food waste every day at restaurants, cafeterias, schools and hospitals across the land. And it’s not a coincidence that the rate of food waste has increased along with our appetite for dining out.
The “perfect food” expectation is another big contributor. “If it’s not pristine in appearance, then we throw it out,” says Bloom, who has studied food waste in many settings including supermarkets. On Bloom’s website, you can check out a photo gallery of supermarket foods that ended up in the dumpster—from gorgeous strawberries to bakery cakes. Our penchant for perfect food is fueling food waste all the way from food production to the dinner table. “People go by the rule, when in doubt, throw it out,” adds Bloom.
In the end, we overproduce food in America at all levels—from the farm and food manufacturing to supermarkets, restaurants and home kitchens. When food is overproduced beyond our needs, it is often allowed to spoil before it can be put to good use.
The high cost of food waste. Why should you care about food waste? Here’s the toll that food waste places on our country.
*Environmental
Food waste exacts a high cost on the environment in more ways than one. “Wasting food squanders resources like energy, water and soil. Seventeen percent of the energy in the U.S. is used to grow and distribute food. Ninety percent of the water in the U.S. is for agriculture usage. We are losing soil in the U.S. ten times faster than we can replenish it,” stresses Bloom. According to the PLOS study, wasted food uses about 300 million barrels of oil per year (four percent of the total U.S. oil consumption), and more than one-fourth of the total freshwater consumption.
The PLOS study researchers also reported that food waste rotting in landfills produces substantial quantities of methane, a gas with 25-fold more potent global warming potential than carbon dioxide. “Landfills are the number two source of human-related methane. Food accounts for 18 percent of the landfill contents,” explains Bloom. Food waste is unsustainable.
*Economical
Food waste carries a hefty price tag, estimated at $150 billion per year on a dollar per pound basis. In today’s economic climate, these figures are hard to ignore. This cost is carried all the way from the farm to your fork, where it is ultimately reflected on your tab. Food waste can eat up a larger portion of your household dollars that might better be spent elsewhere.
*Social
Consider that the rising rate of food waste coincides with an increasing number of hungry people in America, and you’ve got an inkling of the social dilemma caused by food waste. The U.S. Department of Agriculture reports that in 2008, 49.1 million people were food insecure (i.e., lack of access to enough food to fully meet basic needs at all times due to lack of financial resources), up from 36.2 million in 2007. “We have so much excess food, why not feed people?” asks Bloom.
It seems our culture of food thrift has gone by the wayside. Unfortunately, we are teaching a whole new generation that food is disposable. Bloom adds, “We are teaching our kids to waste food. Schools have a massive amount of food waste. The message we should send our kids is that food waste is not OK. Food should be respected."
Putting an end to food waste. The bright side of food waste is that it’s largely fixable. The U.S. Environmental Protection Agency (EPA) urges the “3 Rs” for food: reduce, reuse and recycle. By first reducing the amount of food wasted—smaller portions at restaurants and less food rejects in supermarkets—then recycling food by feeding hungry people, feeding animals, industrial uses (i.e. rendering used fats and oils) and composting, you can reduce the amount of food that ends up in the landfill. Here’s how.

Food recovery programs in action. Ever wonder what happens to day-old bread from the bakery, bruised bananas in the produce aisle or stale donuts from the donut shop? While oftentimes these foods end up in a dumpster, food recovery programs are working across the country to find a home for these edible, but not sellable foods. Food recovery agencies coordinate volunteers to pick up food donated by supermarkets, restaurants and farms. Businesses that participate in food recovery can receive tax benefits for their donations, as well as freedom from liability lawsuits thanks to the Bill Emerson Good Samaritan Food Donation Act. If you know of a business that might want to support food recovery, contact the Society of St. Andrew (www.endhunger.org) for more information.
Reducing Food Waste, One Day at a Time
There’s a lot you can do about trimming food waste. Our food waste expert, Jonathan Bloom, shares a few tips:
*Stop and think about how much food ends up in your trash each week.
*Plan meals. To avoid over-purchasing, think about what meals you will serve during the week. Keep in mind how much time you actually have to cook, not how much time you wish you did.
*Make a grocery list and stick to it. Don’t come home with too much food due to impulse buys.
*Serve reasonable portions. People can always take seconds, but it's harder to save food from someone's plate.
*Save leftovers! But don’t forget to use those leftovers. Simply delaying the waste doesn't help.
*When eating out, consider portion size. Find out how big the portions are and order accordingly. Order based on how much you want to eat, not what you feel expected to order. And don’t forget to take home leftovers.

FDA Cracks Down on Food Labeling

2010-03-10T16:41:00.000-08:00

The FDA sent 17 warning letters to food manufacturers who are putting misleading labels on food packages. Among the products with such labels are Gerber baby food, Juicy Juice, Dreyer’s ice cream, POM pomegranate juice, and Gorton’s fish fillets. Read more:
http://www.fda.gov/ICECI/EnforcementActions/WarningLetters/2010/default.htm

Dietitians Help Deliver Disaster Relief in Haiti — A Special Interview With Ellen Boldon, RD

2010-03-01T07:18:00.000-08:00

Haiti’s devastating earthquake has captured the hearts of people worldwide. About 200,000 people have lost their lives and 700,000 people have been displaced in the Port-au-Prince metropolitan area, according to U.S. Agency for International Development figures. During a natural disaster of this magnitude, many healthcare professionals—dietitians among them—join relief efforts volunteering their services. It’s easy to understand why food and nutrition professionals need to step up; much of the basic need boils down to providing food and clean water for a multitude of needy people. Since the earthquake, the United Nations World Food Program (WFP) and partners have provided emergency food assistance to approximately 1.7 million people, including approximately 950,000 people through a 16-site distribution system. The WFP and nongovernmental organization (NGO) partners are also distributing food to areas outside Port-au-Prince, including orphanages, hospitals, and spontaneous settlements.

I touched based with Ellen Boldon, RD, nutritionist at St. Boniface Haiti Foundation, on February 7 to get a better idea of how dietitians are doing their part in Haiti.

See my interview here:

http://www.todaysdietitian.com/news/exclusive0210.shtml

FRESH, Interview with the Director

2010-03-01T07:06:00.000-08:00

Check out my interview with the director of Fresh

http://www.gvpub.com/newsletters/td/1209/1209.html#1

End of the Line

2010-02-16T08:22:00.001-08:00

I just watched End of the Line (www.endoftheline.com), a documentary about the global fishing situation. This isn't a new subject for me; I report on eco-friendly fish choices all of the time. But to see vivid footage illuminating the rate at which humans are emptying the oceans is quite a new experience for me. One one side of the issue, as a dietitian and health advocate, I enthusiastically recommend eating fish. I am a vegetarian/fish eater myself. But the other side of the issue is highlighted by this film; our love affair for fish and sushi is destroying our prospects for enjoying fish in the not so distant future. In the film the sad story unfolds: Scientists analyze the depletion of fish species, present the facts to world governments with suggested standards at which they should allow fishing, the governments ignore these standards and allow a much higher volume of fishing, the fishing operations ignore already too high government standards and fish much more than they are allowed to fish. Throw into the equation the devastating effects to the ocean ecosystem and the wasteful nature of many modern fishing techniques, and it's a grim picture. But the message of End of the Line is not about saying "no" to fish, it's about eating fish thoughtfully. There are many fish you can choose to eat that are plentiful, fished in eco-friendly ways, and do not contain dangerous levels of toxins. My favorite resource for fish choices is SeafoodWatch through the Monterrey Bay Aquarium (www.SeafoodWatch.org), which just published a new set of fish recommendations. You can even download a free app on ITunes so that when you go to restaurants or the supermarket, you can say no to threatened fish species, and say yes to sustainable fish sources. If we eat fish more thoughtfully, there will be plenty around to sustain the human population, which seems to need fish for survival. Omega-3 fatty acids are turning out to be much more important to human health than we ever suspected. So let's keep fish populations alive and healthy for the next generations to come.

Chobani Greek Yogurt Event at Providence

2010-02-04T14:54:00.001-08:00

Last night I was invited, with a handful of other media dietitians, to Providence on Melrose Ave in Los Angeles for a dinner hosted by Chobani Greek Yogurt. This cool, sleek restaurant, all done up in sheer beige, eclectic ceramic artwork on the walls, and orchids everywhere you looked, had showcased Greek yogurt on every dish of the menu, which was created by Providence Chef, Michael Cimarusti. It's easy to tell why Cimarusti's restaurant was nominated for a James Beard, his passion and care shine through into each dish. For starters, the amuse bouche--with Gruyere filled puffs--was served on a slab of freshly cut wood and the panna cotta marinated Japanese sea scallops with crispy buckwheat and black truffle was served in some lava-like black bowl. But the real wow factor was all about his surprising use of textures, forms and flavors, from the crisp surface of chick pea cubes to the velvety yogurt sauces with hints of coriander, mint and cumin. And the wines were phenomenal, with the gifted sommelier filling us in on the characters and origins of each wine served. The Gessami Gramona 2008 had such a captivating fruity, floral aroma it could have been bottled as perfume. I am finding the current love affair with Greek yogurts, exemplified by Chobani Greek yogurt, to be a happy one; it is made with tradition and a commitment to more natural ingredients than our traditional American style yogurts that are typically filled with chemicals, artificial colors and sugars. And now I have a new appreciation for how Greek yogurt can be used in cuisine, thanks to Chef Cimarusti. Check out chobani.com for recipes and cooking tips and visit Providence restaurant, providencela.com next time you're in town.

Top Functional Food Trends of 2010

2010-01-26T14:38:00.000-08:00

By Sharon Palmer for Environmental Nutrition February 2010

As the new decade unfolds, functional foods—foods that have a beneficial health effect—are as hot as ever. In fact, the functional food industry is projected to grow 56 percent between 2008 and 2011. What’s driving the interest in functional foods? Barbara Katz, president of HealthFocus International, a company focusing on health and nutrition market research, says it’s all about age. “Boomers are used to having what they want and they are no different when it comes to their health. One of the biggest trends we see is the increase in the perceived control shoppers think they have over their own health. Shoppers now want to be a part of the dialogue and are increasingly going to the internet and to one another to seek answers to questions and gather information before they go to the doctor. On the other side of the spectrum, 18-29 year old shoppers are driving the interest. But younger shoppers have the greatest concerns over things like appearance and energy, when the oldest shoppers switch their concerns to more age-related things.”

Defining functional foods. It’s been tough to pin down what the term “functional food” means. According to the April 2009 position on functional foods by the American Dietetic Association (ADA), all foods are functional at some physiological level, because they provide nutrients or other substances that furnish energy, sustain growth, or maintain or repair vital processes. While the functional food category is not officially recognized by the Food and Drug Administration, the ADA considers functional foods as whole foods and fortified, enriched, or enhanced foods that have a potentially beneficial effect on health. This criteria creates a list of functional foods as varied as nuts, tomatoes, calcium-fortified orange juice, energy bars, bottled teas, foods with fish oils and gluten-free foods. Unfortunately, there is a lot of misleading information about the health potential of functional foods. Thus, it’s important to evaluate each product on the basis of scientific evidence before you buy into their benefits.

Top 16 Functional Foods for 2010
EN investigated current food trends in order to make their predictions for the top functional foods you might see hitting market shelves this year.

1. Zest for Spices. From Latin to Indian, spices reign supreme. Thanks to the well-publicized health benefits of spices like turmeric and pepper, the public has more reason to feel the heat. Look for exotic spices in unusual places, from potato chips to chocolate bars.
2. Sweet Potatoes, One Hot Potato. Sweet potatoes are turning up everywhere, from French fries to chips. A delicious alternative to the white potato, sweet potatoes are nutrition superstars of fiber and vitamins A, C and B6.
3. Culinary Herb Amore. Green herbs, from rosemary to cilantro, are the new black in the food product world. They not only provide gourmet flavor, aroma and appearance, people equate green herbs with health-promoting antioxidants. These verdant herbs are highlighted in unexpected foods, such as ice cream and cookies.
4. Free Food. Anything carrying “free”—from gluten-free to milk-free—on its label is poised to be popular. More and more people are in pursuit of foods that fit their own personalized nutritional needs. The latest generation of “free” foods puts an emphasis on taste and quality.
5. Immune Booster. Foods claiming to boost the immune system, such as probiotics and antioxidants, are on the upswing, thanks to recent swine flu fears. But be vigilant against overzealous marketing claims about the immune-fueling power of some products.
6. Eating up Aromatherapy. Why stop with the usual aromas like cinnamon and sage you associate with your favorite foods? Now you can find lavender, rose water and lemon oil in a biscuit or beverage for a spa-like culinary experience.
7. Energy Drive. Energy is a big word in food marketing. Stimulating ingredients such as caffeine and ginseng are popular in beverages, as well as bars, candies and gums. There is limited evidence that energy drinks decrease mental fatigue, but experts stress caution when consuming high-caffeine products, especially if you are sensitive to caffeine and consume more than one per day.
8. Good Digestion. From high-fiber to probiotics, it’s all about promoting a healthy colon. Look for high-fiber to make a presence outside of the cereal aisle in sweeteners, yogurts and even beverages. Probiotics are thinking out of the yogurt carton by showing up in nutrition bars, cheese and even pizza.
9. Scaling Down. Weight control foods continue to be popular, thanks to public knowledge about the burden of obesity in our society. Foods and beverages that make you feel fuller (such as high-fiber products) and products containing ingredients proposed to boost metabolism (like green tea) are making a splash, but keep in mind that there is little scientific evidence that indicates foods can promote significant increases in metabolism.
10. Superfruits to the Rescue. Superfruits such as acai and blueberries are as popular as ever. They are turning up in smoothies, cereals and desserts. While eating more fruit is a definite plus—it is a low-calorie, nutritious way to up your fiber, vitamin, and antioxidant intake—be careful about exotic superfruit scams that ask for a high price and claim miraculous benefits.
11. Omega-3 King. With a body of scientific evidence supporting health benefits, omega-3 fatty acids continue to rule the supermarket aisle. Not only are they found naturally in foods like walnuts and fish, they are added to a growing list of foods including juice, salad dressings, yogurt and even ice cream.
12. Power Snacks. “Smart” snacks do more than satisfy a growling stomach, they provide key functional ingredients from nuts, fruits, seeds and added vitamins, minerals, antioxidants and fiber. While many provide smarter snack choices than vending machine fare, keep an eye on the nutrition facts label to know what you’re getting.
13. Brain Food. Foods marketed to boost brain power in all age groups—from infancy to the senior years—are all the rage. Ingredients such as omega-3 fatty acids and CoQ10 are star ingredients in “brain” foods like bars, juice and cereals. Though there is immerging evidence on the power of various nutrients to promote cognitive health, beware of overly optimistic benefits advertised on many products.
14. Antioxidant Buzz. Antioxidants are definitely this year’s food buzz word; they’re being pushed in everything from tea to candy. Remember that antioxidants found naturally in whole plant foods are linked with optimal health, but studies have found that taking single antioxidant supplements may not be so healthful—this practice was linked with higher lung cancer rates, especially among smokers.
15. Beauty By the Bite. Foods and beverages aimed at anti-aging and beauty have made it big. Containing such ingredients as resveratrol or vitamin E, bottled beverages and chocolates are hoping to turn back time on your face. While the science on nutrition and beauty is still in its infancy, there is some evidence that essential fatty acids and vitamins C and E may provide some skin benefits. Be on the lookout for products that sound too good to be true.
16. Botanical Bonanza. Look for botanicals, from gingko biloba to Echinacea, to make a larger presence in products such as beverages, snacks and candies. Many foods stocked with botanicals (substances coming from plants) highlight their purported health benefits, but experts warn that many botanicals have not yet been sufficiently tested for safety and dosage levels.

The anti-functional food movement. Ironically, one of the hottest food trends of the year is an emphasis on pure, clean foods—free of toxins, chemicals and additives. Even the packaging of many new age foods have gotten a clean facelift, featuring minimal labeling and see-through packaging, allowing consumers to see how “pure” and “real” products really are. Maybe this movement is on to something, because the best functional foods on our list are those that are minimally processed, found in their whole state, and naturally rich in vitamins, minerals, fiber and antioxidants.

On Meeting Eric Schlosser

2010-01-18T12:00:00.000-08:00

I was invited to the Food, Inc media party in LA to celebrate the DVD release of the film. I met Robert Kenner, producer/director of Food, Inc. He was very interested in my feedback regarding the film, and was pleased that his film had started a "movement." Then I met one of my heroes, Eric Schlosser, the journalist behind Fast Food Nation and Food Inc. Eric was very humble and gracious, more than happy to speak with me among the crowd of people, each hoping to have a word or two with him. When I told him how much I appreciated his bringing this film to the American public, he gave Michael Pollan a lot of the credit for the growing food movement. He was happy that the movie had cut through so many levels of society, it wasn't just a "preaching to the choir" sort of experience. Although, he really feels that the poverty issue requires a lot of attention, and that he is "on his way to Washington to do something about it." It's difficult for people to afford the kind of healthful food highlighted in Food, Inc. And many poor neighborhoods are situated in food deserts-areas where there are no grocery stores or availability to fresh, whole foods. I also told him that I had received some feedback that the movie was political or unbalanced, thus people did not believe all of the facts presented in the movie. He answered that it's funny, because the food issue crosses through all political lines. "There are a lot of Republicans that buy only organic foods," he added. "I have only one more question. What's your next project?" I asked. To which he replied, "I'm done with food. I've done all that I can with it. My next project is nuclear weapons." And with that shocking response, the crowd swallowed him up. Can't wait to hear more from Eric Schlosser on how to solve that big ole problem.

Speaking Out on The Sacrificial Cow (and Other Livestock)

2010-01-11T18:23:00.000-08:00

I just caught up with my Newsweek, which included an article by Jennie Yabroff entitled No More Sacred Cows. (http://www.newsweek.com/id/228720) I love her pieces on food and I find it so encouraging that Newsweek is including a regular column on food now. But I had a bone to pick in this issue, because she brought up something I hear quite frequently: why worry about sustainable, humanely-raised meat when we just end up killing animals prematurely to eat them anyway? Yabroff says, "While it's true that sustainably raised, grass-fed beef may be better for the consumer, it's hard to argue that it's ultimately better for the cow. What these steak apologists seem to be missing is that no matter how "lovingly" the cow was raised, no matter how much grazing or rooting he did in his life, he gave up that life to become their dinner. Carnivores who only ate the flesh of animals that had died of natural causes at the end of long, satisfying lives might have a claim to moral superiority, but what to call them? Corpsevores? And if these organic farm animals have such great lives, isn't the more humane thing to eat a cage-raised, industrially processed chicken? At least we'd be putting it out of its misery."

Of course, Yabroff raises some interesting questions here about our relationship with meat. We're so removed from our food source, that we rarely question how the steaks end up on the Styrofoam tray. But thanks to movements like those started by Food, Inc., people are paying more attention to where their meat comes from. I still can't agree with the notion that caring for livestock in a humane fashion doesn't really matter, because in the end the animal is sacrificed for our dinner plates. Let's see: conventional feedlots where cattle are fed grain which is not their evolutionary diet (thus they feel generally bad and require antibiotics), are forced into overcrowded conditions with no opportunities for graising or even walking in some cases, caked in manure for their miserable lives....or a farm like Joel Salatin's where animals graze on pasture, stretch their legs, are allowed to be with their young, don't require antibiotics, and live a life much closer to their evolutionary past. They both end up in the slaughter house, but I do think the difference matters.

I really liked the bit in Avatar where Neytiri was angry at Jake for forcing her to kill all of the wild animals that were chasing him. Why? Because she had wasted their lives. Later, she teaches Jake to hunt game, thanking the animals for their lives when they were caught and killed. When is the last time you thought about the animal that took its last breath for your dinner plate? What really gets me going is when that meat is wasted. And don't even get me started on massive beef recalls.

Top Food Trends For the Decades

2010-01-05T14:15:00.000-08:00

The Food Channel® (www.foodchannel.com) editorial staff has compiled a look back at the last decade in food, giving a perspective on the top flavors, biggest foods, food influences and top food stories.
“Our chefs and editorial staff have seen a lot of changes in the last ten years,” said Kay Logsdon, Managing Editor of The Food Channel. “Food has become a story like never before, and it’s interesting to look back at how its growth has impacted our society. Over the last few years, we’ve been able to visit restaurant after restaurant, attend the biggest food shows, and try new products, giving our editors a first-hand look at what’s been happening with food.”
According to foodchannel.com editors, the biggest trends of the last decade (2000-2009) include—

TOP TEN TRENDS OVERALL
• Sushi
• Bacon
• Cupcakes
• Sliders
• Gourmet Burgers made with Kobe or Angus Beef
• Superfruits such as Acai, Pomegranate and Blueberry
• Oils, such as olive oils and truffle oils
• Whole grains, such as Kashi, polenta, risotto
• Artisan foods, particularly in breads, cheeses and dark chocolates
• Coffees, teas
DECADE’S TOP FLAVORS
• Pomegranate
• Wasabi
• Cranberry
• Ginger
• Blueberry
• Hibiscus
• Bacon
• Green tea
• Dark Chocolate
• Mint

TOP TEN FOOD INFLUENCERS OF THE DECADE
• Organic foods, along with Locavore and Community Supported Agriculture
• International Cuisines
• Food TV and Internet
• Food Safety
• The Economy and subsequent shift to home cooking
• Fast casual restaurant concepts
• Fair trade and Artisan concepts in bread, chocolates, cheeses
• Mobility/Social Media/Twitter notifications/Underground dining
• Mixology
• Culinary education

TOP FOOD PEOPLE OF THE DECADE
• Food bloggers
• The local farmer
• Celebrity Chefs in general: Rick Bayless, Rachael Ray, Paula Deen, Bobby Flay, Guy Fieri, Emeril Lagasse, Gordon Ramsey, Giada De Laurentiis, Mario Batali, Alton Brown, Tyler Florence, Jaime Oliver, Ina Garten
• Julia Child/Julie Powell
• The home cook
• Grant Achatz
• Alice Waters
• Thomas Keller
• Martha Stewart
• The local restaurant chef

TOP TEN GENERAL NEWS TOPICS OF THE DECADE IMPACTING FOOD
• Food Safety (tomatoes, green onions, H1N1)
• Food Prices
• Slow Food
• Sustainability
• Consumer generated advertising (Dorito’s Super Bowl ad)
• The demise of traditional publishing (Gourmet Magazine)
• Organic
• Private branding
• Carl’s, Jr.’s edgy advertising
• McDonald’s innovation

DECADE’S TOP RECIPES
• Macaroni and Cheese
• Bread Pudding
• Risotto
• Biscotti
• Ceviche
• Deep Fried Turkey
• Crème Brulee
• Bruschetta
• Tilapia
• Guacamole

TOP RESTAURANT TRENDS OF THE DECADE
• Fast casual concept
• Tapas and shareables
• Gastropub
• Molecular Gastronomy
• Taco Trucks
• Underground dining
• Fusion
• DIY
• Catering
• Upscaling of Bar food

Logsdon emphasized that all of the lists are compiled as opinion, and are not necessarily based in scientific evidence. “We did this to create dinner table conversation as much as anything,” she said. “Food is a natural meeting place, regardless of your political, religious or personal preferences—you can always talk about food.”

About The Food Channel®
The Food Channel (www.foodchannel.com) immerses visitors in a vibrant online community—comprised of food enthusiasts, culinary students and professionals—joined together by a passion for all things food. The site includes original features, chef-tested recipes for all occasions, chef profiles, 4-star food photography, book reviews and food-event coverage. Visitors will also find a variety of videos on cooking techniques, recipe preparation and interviews on topics of current interest. Weekly and monthly trend and recipe newsletters are available by signing up on the site. For additional food news, trends, recipes, professional tips and reviews, visit www.foodchannel.com. Follow The Food Channel on Twitter at www.twitter.com/foodchannel or Facebook at www.facebook.com/FoodChannel.

2009-12-28T19:29:00.000-08:00

Check out this short film by Jody Kramer made for the 100 Mile Diet Society in Vancouver, BC. The film follows every ingredient of a delicious and simple meal to its source--all within a 100-mile radius. The film takes you all the way from a dairy farm to a Vancouver kitchen, offering sweet lessons about eating a la local.

http://foodshed.100milediet.org/videos

Sharon has Two New Books on the Market

2009-12-09T08:23:00.000-08:00

Look for two new book contributions from me:

Cultural Food Practices (American Dietetic Association, 2010)
This is a great resource for health care professionals wanting to understand a little bit more about the food practices of different cultures. Including chapters on American Indian, Alaska Native, African American, Mexican American, Central American, Caribbean, South American, Asian Indian and Pakistani, Chinese American, Hmong American, Filipino American, Korean American, Cajun and Creole, Jewish, and Islamic (my chapter), the book focuses on understanding how food choices and customs might impact health. The focus is on diabetes prevention and treatment.

You can order the book here: http://old.eatright.org/cps/rde/xchg/ada/hs.xsl/shop_22795_ENU_HTML.htm

Environmental Nutrition 2010 Healthy Eating (Belvoir Media Group 2010) will be coming out soon (www.environmentalnutrition.com). This book is designed to give you the latest science on healthy eating to promote optimal health and disease prevention. It covers everything from choosing the best carbs to understanding your fluid needs. Healthy Eating is the ultimate science-based eating guide.

Looking for the Mark of a Mediterranean Diet

2009-12-02T15:37:00.000-08:00

You don’t have to live on a Greek island to appreciate the health benefits of a Mediterranean diet. After all, well publicized research links eating the Mediterranean way with a number of positive effects, including lengthened life, anti-cancer and anti-depression properties, weight management, protection against Alzheimer’s disease, improved symptoms of rheumatoid arthritis, and decreased risk of heart disease, high blood pressure, high blood cholesterol and diabetes. And don’t forget that Mediterranean cuisine is more than just healthy—it’s downright delicious.
With so many good reasons to dive into Mediterranean food, what’s keeping you from taking the plunge? For many people, the question is simple: “How do I get started? What is a Mediterranean diet and how do I eat those foods?” Contrary to what you might think, the Mediterranean diet is not an exotic way of eating foods from a faraway land, or a “diet” in the sense of something you might go “on” or “off”. Instead, consider the Mediterranean diet as an eating lifestyle followed by residents of the countries surrounding the Mediterranean Sea (Egypt, Morocco, Syria, Tunisia, Turkey, Algeria, Greece, Albania, Israel, Spain, Italy, France, Croatia, Lebanon, Libya and Malta).
The Mediterranean Diet Revealed
The main ingredients of the Mediterranean diet include:
- Abundant amounts of whole grains, fruits and vegetables.
- Moderate portions of cheese and yogurt.
- Healthy fats, like olive oil, nuts, avocados and canola oil.
- Wine in moderation, usually with meals, if you drink.
- Fish and seafood.
- Small amounts of red meat, only a few times per month.
- Daily physical activity.
Bringing the Mediterranean diet home. Many of the principles of the Mediterranean diet can be applied to your own style of cooking and eating. Try switching your cooking oil to olive oil, eat more of your favorite whole plant foods like grains, fruits, vegetables and legumes, cook fish more often and exercise every day—and you’re just about there. Check out our examples of how to “Med–up” your diet to see how easy it is.
Turn This into……………………………. That
White toast with butter and jam Oatmeal with walnuts and strawberries
Meat lasagna with garlic bread Vegetarian spinach lasagna, garden salad with olive oil and lemon juice
Pot roast dinner Baked salmon with pinenuts, sautéed broccoli and bulgur
Ice cream sundae Nonfat plain yogurt with fresh fruit and pecans
“Marking” Mediterranean. Another fun and tasty way to ease your way into Mediterranean eating is to look for traditional Mediterranean foods that bear the Med Mark, a symbol placed on food and beverage products that represent the core foods and drinks of the Mediterranean diet. The Med Mark is a program of the Mediterranean Foods Alliance, a group of partners that includes health professionals, scientists, food companies, retailers, culinary experts and media that work together to help people eat and live healthier lives—thanks to the Mediterranean Diet.

The Med Mark, a symbol you can find on foods and beverage labels signaling that it meets the criteria for a Mediterranean food established by the Mediterranean Foods Alliance.
The Med Mark, currently on more than 160 food and beverage products ranging from tomato sauce to extra virgin olive oil, means that the product meets nutritional criteria based on findings from research on the Mediterranean diet and the U.S. Food and Drug Administration’s definition of “healthy.” A product must contain:
• No added trans fats in any amount (limit of 0 grams).
• No more than 8 percent of total calories from saturated fat.
• No more than 480 milligrams of sodium (side items and snacks) or 600 milligrams (meal-type foods).
• No more than 4 grams of added sugar (or about 1 teaspoon).
So now that you know how easy it is to “Med-up” your favorite dishes or find traditional Mediterranean foods in supermarkets, it’s time to get started and enjoy the beautiful life ala Mediterranean.
Mediterranean-Style Baked Fish
4 teaspoons extra-virgin olive oil
1 medium onion, thinly sliced
4 tablespoons white wine
2 garlic cloves, finely chopped
8 Kalamata olives, pitted and chopped
½ teaspoon capers
¼ teaspoon dried oregano
¼ teaspoon freshly grated lemon zest and ¼ tsp. of fresh lemon juice
½ teaspoon salt, divided
½ teaspoon freshly ground pepper, divided
16 ounces thick cut, firm fleshed fish fillets, such as halibut or cod
1. Preheat oven to 450 degrees, or heat up the grill.
2. Heat oil in a medium non-stick skillet over medium heat. Add the onion and cook until lightly browned (stirring frequently). Add wine, lemon juice and garlic and simmer for 30 seconds. Stir in olives, oregano, capers, and lemon zest. Season with half of salt and pepper.
3. Season fish with the remaining salt and pepper. Arrange the fish in a single layer in a baking dish or on a large sheet of aluminum foil with the sides folded up to make a border so the juices won’t run off. Place foil in a baking dish for easy transport to the grill.
4. Spoon the olive-caper mixture over the fish. Bake in the oven uncovered until the fish is just cooked through 10-20 minutes. If grilling, place foil on grill making a loosely sealed pouch and grill 15-20 minutes until fish is cooked through. Serve with sauce.
Serves 4
Nutrition Information per Serving: 167 calories, 20 grams protein, 4 grams carbohydrate, 6 grams fat, 1 gram saturated fat, 145 milligrams sodium, 1 gram fiber.
Recipe courtesy Mediterranean Meals for the Mediterranean Foods Alliance (www.mediterraneanmark.org)

This article appeared in Environmental Nutrition in November 2009

An Authentic Thanksgiving

2009-11-25T08:02:00.000-08:00

Think you know all there is to know about celebrating a true American
Thanksgiving?  If you’re solely relying on your childhood history lessons,
it may be time to take another trip down memory lane and make a few
revisions.  Historians are clearing up a few misperceptions about how the
first Thanksgiving feast was likely celebrated.  When the country set aside
Thanksgiving as a legal holiday, it was with the mindset that our country
needed to pull together all of its diverse peoples into a common national
identity.  And what better way to achieve this goal than combine a bit of
myth with history in order to create the romantic vision we hold dear today
of the Indians and Pilgrims sitting down together to celebrate America’s
“first” Thanksgiving in 1621.

When the Puritan “Pilgrims” left England and crossed the Atlantic Ocean
in1620 to pursue a new world in which to practice their faith, they landed
on a rocky shore inhabited by the Wampanoag Indians.  The Wampanoags were
part of the Algonkian-speaking people of the Woodland Culture area.  Settled
in villages along the coast of what is now Massachusetts and Rhode Island,
they lived in round-roofed wigwams, which were made of poles covered with
flat sheets of elm or birch bark.  In many modern day depictions of
Thanksgiving feasts, the Indians featured are Plains-style Indians with
feather war bonnets and tipis and horses in the background, an inaccurate
representation of the New England tribes of the first Thanksgiving.

The Wampanoags life centered upon moving several times during the year to
follow their food supply.  In the spring they fished rivers for salmon and
herring, during the planting season they moved on to forests to hunt deer,
and in the colder months they migrated inland to live on food that they
stored during the year.  The men wore a breech clout made of deerskin looped
over a belt in back and in front and women wore deerskin wrap-around skirts.
During the winter deerskin leggings, fur capes and skins, and moccasins
protected them from the cold.  Both men and women wore braided hair and men
decorated the back of their hair with a single feather.  The Wampanoag
tradition was to greet visitors with respect by sharing their food and
offering assistance.

Thus, when Squanto, an English-speaking Wampanoag who had been to England
with the English explorer, John Weymouth 15 years earlier, ran across the
Pilgrims in the spring of 1621, he offered his assistance.  The Pilgrims
were low on food, living in poor shelter, and about half of them had
perished during the winter.  Squanto stayed with the Pilgrims, teaching them
the skills they would need to survive including cultivating corn and other
new vegetables, building Indian-style homes, identifying medicinal and
poisonous plants, and acquiring sap from trees.
             Come fall, the Pilgrims were in pretty good shape, with
plenty of food to last the winter and strong shelters to protect them from
the cold. The Pilgrims decided to follow the English tradition and host a
Thanksgiving feast to celebrate their bounty.  Thanksgiving festivals were
an important part of Indian tribal celebrations.   In fact, Thanksgiving
feasts have been celebrated by societies since the dawn of time, when groups
gave thanks to God for the bounty of harvest.  Captain Miles Standish, the
leader of the Pilgrims, invited Squanto, Clan Chief Massasoit, and other
members of the Wampanoags (more than 90 in all) to join them for the
three-day celebration.  Wampanoags contributed greatly to the food supply at
the feast.  Captain Standish sat at one end of the long table and Chief
Massasoit sat at the other end.  For three days they feasted together,
marking a time of friendship between two vastly different groups of people.
The feast culminated in the signing of an agreement giving the Pilgrims
rights to a clearing in the forest to build their new town, Plymouth.
Unfortunately, the peace was not long lived and Thanksgiving was not
celebrated between the two groups in the subsequent years.  Not many years
later, the very children of the people celebrating the first Thanksgiving
together ended up killing each other in what was called King Phillip’s War.

The First Thanksgiving Feast

What foods likely graced the first Thanksgiving table?  Conspicuously absent
would have been mashed potatoes (white potatoes hadn’t made their way to the
region at that time) and pumpkin pie (for lack of butter, flour, and ovens).
Food historians tell us more about the foods that likely appeared on the
Thanksgiving menu of 1621. 

Seafood: Cod, Eel, Clams, Lobster
Wild Fowl: Wild Turkey, Goose, Duck, Crane, Swan, Partridge, Eagles
Meat: Venison, Seal
Grain: Wheat Flour, Indian Corn
Vegetables: Pumpkin, Peas, Beans, Onions, Lettuce, Radishes, Carrots
Fruit: Plums, Grapes
Nuts: Walnuts, Chestnuts, Acorns
Herbs and Seasonings: Olive Oil, Liverwort, Leeks, Dried Currants, Parsnips

Corn, an Authentic American Food

Corn was a very important crop for the Indians of the Northeast Woodlands.
It was their main food supply and was eaten at every meal.  There were many
varieties of corn: white, blue, yellow, and red.  It was dried into hominy
for use during the winter and it was ground into corn meal to be used in
cornbread, corn puddings, and syrups.  It could be mixed with beans to make
succotash.  The entire corn plant was used.  Husks were braided and woven to
make moccasins, mats, baskets, and dolls.  Corncobs were used for fuel,
games, and rattles in ceremonies.

Succotash

Native American Indians routinely enjoyed this stew of corn and beans.  The
name for this dish originates from the word for boiled corn kernels,
“msickquatash”.  If you’re searching for an authentic addition to your
Thanksgiving table, add succotash to your menu.

Ingredients

½ cup chopped red bell pepper

½ cup chopped yellow onion

1 tablespoon olive oil

2 cups frozen or canned corn kernels, drained

2 cups frozen lima beans

¼ cup water

Salt as desired

Pepper as desired

Cooking Instructions

In a saucepan, sauté pepper and onion in olive oil for two minutes.  Stir in
corn, lima beans, water, and season as desired.  Cover and heat on medium
for 5 minutes until heated through.  Serves 10.

Thanksgiving History Comes to Life

If you’re in search for more historical information about the first
Thanksgiving, visit Plimoth Plantation, in person (137 Warren Avenue,
Plymouth, MA 02360 (508) 746-1622), or online (www.plimoth.org).

Plimoth Plantation is a bicultural museum that offers personal encounters
with history built on research about the Wampanoag people and the Colonial
English community in the 1600s.  Through their exhibits, programs, live
interpreters, and historic settings, Plimoth Plantation promotes a new level
of understanding.


My article appeared previously in Today’s Dietitian.

Hosting a Food Film Festival

2009-11-16T15:15:00.000-08:00

Friday night I hosted a Food Film Festival at my house. I invited some friends with a single request: Bring something local, organic and sustainable to the potluck, along with an open mind. The menu was delicious: Potato leek soup, fennel radicchio salad, leeks in white sauce, local cheeses and crackers, goat cheese vegetable lasagna, and fresh apple tart. After filling up, we sat down to watch Food, Inc. Some interesting comments arose, including that perhaps the movie was too lopsided and that it was a little hard to believe that people chose junk food over broccoli because the latter was too expensive. As a dietitian working in the community for years, I think it's hard for people to grasp how difficult it is to eat healthfully when you have little money. There are documented food deserts in poor neighborhoods in this country, which means that in many poor communities the only place to buy food is in convenience stores and fast food joints. They lack access to fruits and vegetables. It's easy to tell people to get out and walk more often as a way to stay healthy, but what if they live in such dangerous neighborhoods it's not possible? Some of my guests found little surprising in Food, Inc, because they were already educated about our food supply and shop regularly at farmers' markets and natural markets. Others were surprised about how much food of our food is genetically engineered and how the meat supply has drastically changed over the years. I'm just glad that enough people found this an interesting idea worth attending. And the food was well worth it!

We Can Fix Obesity

2009-11-12T16:00:00.000-08:00

I interviewed Dr. David Katz yesterday for an article I am writing on his progressive ideas on turning the tide of obesity in America. Just in case you haven't heard the stats, about two-thirds of us are overweight or obese and 16% of kids are in the same boat. I was lucky enough to hear him speak at Dr. Weil's conference in Chicago in May, where he received a standing ovation--something that doesn't happen too often at nutrition conferences. What he says makes sense on so many levels. He basically believes that humans were adapted to an environment of scarce food and hard work. Thus, we never saw a calorie we didn't like and we had to do a lot of running--towards food and away from animals that thought we were food. Dropping human beings into today's landscape of calorie feasts (1,500 calorie desserts are common at restaurants) and no activity is like throwing a polar bear into the Sahara desert. The polar bear is not adapted to the hot climate and it will overheat. We are not adapted to this zero-activity, calorie-frenzy and we overeat and get fat. It all sounds believable, but where Katz gets creative is in his solutions. Where so many nutrition and health experts place their focus is on the perfect mix of protein, carbs and fat that will solve obesity. Or what about sugar substitutes, drugs, and bariatric surgery to cure our weighty problem? Katz says we're all wrong about these suppositions. Instead, we should change the environment so that eating healthy and exercising is the norm--in other words, it's the default to exercise 30 minutes every day and to eat a diet that consists of mostly whole, unrefined plant foods. We have to create a society that makes that happen, because today our environment works hard to make us fat. We have machines to do everything for us, we have too much food in our faces all day long, and it's really tough to know how to eat healthfully when you push your cart down the shopping aisle. But what if we changed things up? What if we banned junk foods, created financial incentives for being healthy, and made exercise in the work day a mandate? What if kids were required to exercise at school and if every neighborhood had a sidewalk or park? What if it became safe for kids to walk to school every day. What if we reingineered our food system to make cooking the norm, instead of take out and convenience foods? It's a wonderful world that Dr. Katz imagines, one that I wouldn't mind being part of.

http://www.davidkatzmd.com/

10 Tips to Going Green

2009-11-10T16:26:00.000-08:00

Green is the new black. If you want to stay on top of the latest consumer and business trends, then you need to add eco-literacy to your resume. According to a recent Gallup Poll, 90% of Americans recycle, 83% reduce energy use, 83% use less water, 83% avoid environmentally harmful products, and 73% buy environmentally beneficial products. Thanks to a great deal of high profile media coverage about the ills of our planet, from overflowing landfills and pesticide residues to green house gas emissions and global warming, the public is interested in doing their part to help heal Earth. For those businesses and professionals working in the food system, there is ample room to make a difference. But people are expecting much more than simple green initiatives like recycling aluminum cans. They want to know about an organization’s carbon foot print (the measurement of the impact of human activities on the environment in terms of the amount of green house gases produced measured in units of carbon dioxide) and food miles (the number of miles food travels to get to the dinner plate).
Try out these tips to get going down a greener path.
Think Green
Get together with your teammates and make a green agenda, identifying eco-friendly opportunities, practices, and goals that are achievable over the short term and long term.
Go Paperless
Reduce the use of paper products, whether it’s in the office or on the kitchen floor. Use electronic mailings and registrations as much as possible. When you use paper, search for recycled products.
Reduce Energy and Use of Resources
If you’re in food service, you already know that it can be an inordinately energy and resource draining enterprise. Try to optimize practices and equipment to reduce energy and water use. Investigate new appliances that will reduce energy and water use, explore alternative transportation avenues, train staff in conservation, and delve into alternative energy sources.
Reuse and Reduce Waste
Use reusable supplies whenever possible (think china and silverware over plastic). Avoid the use of Styrofoam, which experts say takes about 500 years to decompose in a landfill. If you must use disposables, try alternative bio-degradable supplies. Cut down on food waste, about 20% of all commercially prepared foods go straight into the trash. And recycle, recycle, recycle.
Support Local
From plugging the farmer’s market to buying from local sources, make local your first choice. Not only might you support small businesses within your community, you can cut down on the number of miles goods and services need to travel to get to your business.
Foster a Sustainable Food Supply
Commercial agriculture is a major contributor to air pollution, water pollution, and habitat degradation. Support organic, sustainable, humane, and free trade practices at every opportunity. Plan menus seasonally and ask yourself if you really need to serve raspberries in January.
Travel Green
Cut down on your impact on green house gas emissions when you travel, from using energy wise transportation to green hotels and convention sites.
Eco-Smart Construction
If you’re designing new construction for an upcoming facility project, turn to energy efficient and sustainable building materials and systems.
Team Up
Join local eco-friendly groups such as the Hunger and Environmental Nutrition Dietetic Practice Group (HEN) or Slow Food USA. List your services in green directories, such as Green Restaurants.
Promote your Green-ness
Give yourself credit for your eco-friendly ways. List your green practices and affiliations on your website and organization materials. Promote the value of environmentalism to your community.

Eco-Friendly Goals

*Save Trees
*Improve Soil
*Minimize Waste
*Create Community
*Improve Local Economy
*Conserve Water and Energy
*Support Local Farms and Farmers
*Reduce Contributions to Global Warming
Source: Sustainable Communities Network

A Local, Sustainable Dining Scene at Fruition Restaurant in Denver

2009-10-26T14:52:00.000-07:00

Chef Alex Seidel of Fruition Restaurant modestly brushes aside his James Beard nomination and recognition in Bon Appetit and Gourmet magazines like slivers of dark chocolate reserved for dessert. Sure, he knows the value of such awards and accolades and is humbled by the praise bestowed upon the restaurant he founded with his business partner, Paul Attardi, more than two years ago. But hanging awards on the wall is not the stuff of Fruition.
“We wanted to bring food from the fine dining establishment—the technique, service, wine, and quality of food—to a restaurant that didn’t feel like a white tablecloth restaurant atmosphere that can be stuffy, pretentious, and expensive. We wanted it to feel like friends were coming over to our house on a Sunday night and we were preparing dinner. It’s the relationship with the customers, when it comes down to it,” sums up Seidel about the culinary philosophy of Fruition, which is located minutes from downtown between the Cherry Creek North, Capitol Hill, and Cheeseman Park neighborhoods. The simple, home dining room feel of Fruition, replete with alderwood furniture and buttery tones, nurtures the relationship Seidel wishes to share with his dinner guests.
“Sophisticated comfort food,” is what Seidel calls Fruition’s cuisine. Which perfectly explains the appearance of such customer favorites as Oyster Rockefeller, Pasta Carbonara, and Lemon Meringue Pie on the menu. Seidel takes these familiar, traditional dishes and then he “does them up in an extra special way”. Take the Pasta Carbonara, which calls upon his home-cured pork belly, a six-minute poached egg, and house-made pasta to create a dish Seidel says would cause “some kind of revolt” if he took it off the menu. The Maple Leaf Farms Duck Breast is another crowd-pleaser, served with Carnaroli Risotto, Grilled Arugula & Smoked Duck Prosciutto, and Red Onion Marmalade. And you should see what he does with Lemon Meringue Pie. “It’s an individual dessert made with lemon curd and served with fresh blueberry compote,” Seidel explains.
When asked if he favors local foods, Seidel lets us in on his latest news: he recently purchased a 10-acre farm that has started producing greens for the restaurant. “I want the cooks to plant the seeds, feed the chickens, harvest the eggs, and make our own cheese. I also want to educate people; I want them to understand that food doesn’t just show up in a box,” says Seidel of his dream for the Fruition Farm, which he is clearly excited about. “This farm will put life back into the restaurant and provide awareness and education for people. It is one idea that will feed the other. It is an important circle—we need to be careful about the human imprint we place on the earth.” And that’s just exactly what he does with Fruition; tread inconspicuously, yet graciously into the culinary scene.
Fruition Restaurant
Location
1313 E. 6th Ave.
Denver
(303) 831-1962
http://www.fruitionrestaurant.com/
Hours
Dinner: Mon-Sat 5-10 pm; Sun 5-8 pm
Price
Entrees: $21-$26

FRESH, a film that offers fresh ideas about a better food system

2009-10-19T08:09:00.000-07:00

I saw FRESH last night at a Denver film festival hosted by the Hunger and Environmental Dietetic Practice Group. Fresh off viewing Food, Inc, this movie revisited many of the same images and even people. There was Michael Pollan again, cooly dishing on how broke down our food system is. And there was the loopy, lovable Joel at his sustainable farm in Virginia. The same messages were delivered: agriculture has become an unsustainable and immoral method for supporting our food needs. Conventional cattle farms are crowded, causing problems with feeding and caring for animals. It results in sick animals, sick people and a sick environment. The same happens on chicken and pig farms. Fresh spends a lot of time talking about how a more perfect farm could exist. Joel is like a poetic genius in a dirty straw hat, talking about how he rotates his chicken after the cows have grazed, so that the diverse manures nourish the soil and natural grasses and the animals get more nutritious feed. Amazingly, he hasn't applied any modern inputs like seeds, fertilizers or pesticides in decades. A hog farmer in the Ozarks tells his tale of moving from an efficient modern pig farmer fresh out of agriculture school into a sustainable healthy pig farm, where the pigs roam on land, grovel in streams, eat natural forage, and nurse their pigs right after birth--a practice that is unheard of in modern pig farming where pigs are packed into lots so small they can't even move around. In a modern chicken hut, baby chicks are tossed into empty huts like trash, where they spend the rest of their lives fattening up in conditions so crowded that they get trampled to death routinely. Some even have their beaks cut off to be less bothersome on their way to becoming food. A stark comparison to Joel's chicken farming methods. He leads the chickens to a new stretch of forage every day, calling out good morning to his "ladies" as they inspect their fresh patch of land. Modern livestock cultivation has become an efficient process of getting meat fattened and slaughtered faster and faster, with little concern left for the animal or even humans--it's all about providing cheap food. But cheap food will be paid for some time down the line, in the environment and at the doctor's office. I like the fact that Fresh spends more time lingering on images of sustainable farmers smiling on sun-dappled ranches and happy cows grazing on natural forage than it does on the disturbing images of crowded feedlots and dismal slaughterhouses. But the message is still loud and clear. It's a moral act to eat. And this movement has to be led by consumers by voting how they eat three times a day.

www.Freshthemovie.com

Sinful Delights - Dark Chocolate

2009-10-13T19:21:00.000-07:00

Scientists have answered people’s prayers by publishing beatific findings on chocolate’s health benefits. It seems that chocolate is so divine these days, it’s wearing a health halo. Food manufacturers are now clamoring to add “healthy” chocolate to their food labels. Health by Chocolate bars are sold with the slogan, “delicious Swiss chocolate that is good for you!”. Bissinger's Spa Chocolate is made “with your health in mind”. And Dove dark chocolate “is not only deep and full bodied, it's also a natural source of cocoa flavanols”. Chocolate products are also getting whipped up with other functional ingredients. Cocoa Tickles, which is made with vitamin E and omega-3 oils, aim to “tickle you pink with guiltless pleasure”. Dark chocolate, containing more flavanols than regular chocolate, is the fastest growing segment of the $10 billion/year chocolate market. One-fourth of households have dark chocolate in the pantry, up from 8 percent during the last two years, according to Hershey.
But are hot selling chocolate products as saintly as manufacturers paint them to be? CocoaVia, a product from Mars Inc, is a functional chocolate bar that recently went under fire from the U.S. Food and Drug Administration for its marketing campaigns which included "promotes a healthy heart" and "now you can have real chocolate pleasure with real heart health benefits". FDA called the claims false and misleading because of the high levels of saturated fat in the products.
Unwrapping the Chocolate Science
Chocolate was passed down to us from the Mayans, who ground the beans of the Theobroma cacao tree to concoct a bitter beverage that eventually was used as a traditional medicine to treat a number of ailments ranging from heart problems to depression. Today’s positive buzz about chocolate and cocoa products is all about their polyphenols, beneficial compounds also found in many fruits, vegetables, tea, and wine. The types of polyphenols found in cocoa products are flavonoids, which include catechins, epicatechins, and procyandins. Over 10 percent of the weight of cocoa powder is flavonoids, which are particularly potent antioxidants. One study found that cocoa had more phenolic phytochemicals and a higher antioxidant capacity than teas and red wine. (1) Chocolate also contains plant sterols, B vitamins, magnesium, copper, and potassium.
Thanks to Mars, which reportedly is behind almost 80 percent of the chocolate research, the results from studies on chocolate have yielded some promising results. It appears that chocolate may help prevent blood clots, lower blood pressure, improve insulin resistance, decrease inflammation, and reduce LDL cholesterol.
In a study published in a 2007 issue of The Journal of Nutrition, researchers discovered that polyphenolic substances derived from cocoa powder may contribute to a reduction in LDL cholesterol, an elevation in HDL cholesterol, and the suppression of oxidized LDL. (2) In the Archives of Internal Medicine in 2007, a meta-analysis of randomized, controlled trials looking at changes in blood pressure was published, noting findings that foods rich in cocoa may reduce blood pressure. (3) Researchers from the University of L'Aquila in Italy found that short-term administration of dark chocolate was followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. (4) In a randomized, single-blind controlled, cross-over study of 17 healthy participants published in American Journal of Hypertension in 2005, scientists concluded that consumption of dark chocolate acutely decreases wave reflections, that it does not affect aortic stiffness, and that it may exert a beneficial effect on endothelial function in healthy adults, important factors in cardiovascular performance. (5) Experts are quick to point out that the benefits of eating chocolate will be better understood with long-term, randomized, clinical trials.
Getting Real
Though the emerging science on chocolate appears hopeful, the overall benefits of eating one of our favorite flavor ingredients may not be as easy to swallow as people might wish it to be. The benefits of chocolate and cocoa-containing products seem to be related to their polyphenol content, but today’s standard chocolate confections are typically a processed mix of chocolate liquor, cocoa butter, cocoa powder, sugar, emulsifiers, and milk that may minimize its potential polyphenol content. The roasting and alkali treatments of cocoa powder can also reduce its flavonoid levels. Depending on harvesting and processing conditions, up to 90 percent of its flavonoids can be lost during processing. In finished products, the amount of cocoa can vary from 7-35 percent in milk chocolate to 30-80 percent in dark chocolate. Dark chocolate generally has twice the amount of polyphenols than does milk chocolate. White chocolate has none.
Let’s not forget about the ample supplies of fat, saturated fat, sugar, and calories that come along for the ride in every chocolate bar. At 135 to 150 calories per ounce, the polyphenol benefits of chocolate might be easily overshadowed by excess calorie intake and weight gain. A Hershey’s Extra Dark Chocolate Bar contains 210 calories, 13 grams of fat, 8 grams of saturated fat, 20 grams of carbohydrates, and 14 grams of sugar in the suggested 37 gram portion (only 3 blocks).
New York Times best-selling author, Andrew Weil, MD, suggests that people may gain health benefits from indulging in an ounce of high-quality dark chocolate that contains at least 70 percent cocoa several times per week. But rather than perceiving dark chocolate as a “health food”, people should consider it a treat that offers enjoyment and satisfaction. With the announcement of a recent poll by the chocolate manufacturer, Cadbury, which revealed that 52% of women would prefer chocolate to sex, that shouldn’t be hard to do.

--Sharon Palmer, RD
Published in Today's Dietitian

References:
1. Lee, K., Kim, Y., Lee, H., and Lee, C. 2003. Cocoa has more phenolic phytochemicals and a higher antioxidant capacity than teas and red wine. Journal of Agricultural and Food Chemistry 51: 7292-7295. http://pubs.acs.org/cgi-bin/sample.cgi/jafcau/2003/51/i25/abs/jf0344385.html
2. Baba, S., Natsume, M., Yasuda, A., Nakamura, Y. 2007. Plasma LDL and HDL cholesterol and oxidized LDL concentrations are altered in normo- and hypercholesterolemic humans after intake of different levels of cocoa powder. The Journal of Nutrition. 137: 1436-1441. http://jn.nutrition.org/cgi/content/abstract/137/6/1436
3. Taubert, D.,Roesen, R., Schömig, E. 2007. Effect of cocoa and tea intake on blood pressure. Archives of Internal Medicine. 167(7): 626-634. http://archinte.ama-assn.org/cgi/content/abstract/167/7/626?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=Effect+of+Cocoa+and+Tea+Intake+on+Blood+Pressure%3A+&searchid=1&FIRSTINDEX=0&resourcetype=HWCIT
4. Grassi, D., et al. 2005. Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. American Journal of Clinical Nutrition 81:611-614. http://www.ajcn.org/cgi/content/abstract/81/3/611
5. Vlachopoulosa, C. et al. 2005. Effect of dark chocolate on arterial function in healthy individuals. American Journal of Hypertension 18(6): 785-791.
http://www.ajh-us.org/article/PIIS0895706105000099/abstract

Giving up on My Backyard Farmer's Garden

2009-10-07T14:10:00.000-07:00

I gave it a valiant attempt, I have to say. For the past two years I have thrown a lot of money, sweat, and tears into creating a lush vegetable garden that would serve as my own backyard farmer's market. It would be as local as local could be, practically zero carbon footprint, my kids would feast on the freshest bounty of antioxidant-rich veggies, you get my drift. But from the beginning, I had obstacles to surmount. The backyard was virgin soil--soil that had never, as far as we know, seen the hand of modern cultivation since the San Gabrielino Indians lived in these parts a long time ago. Hard to believe, with the tallest skyscraper west of the Mississippi in our sights (on a really clear day) from our plot of land in the foothills of Los Angeles, that it is such rough country back here. Other obstacles included the variety of wild critters in the backyard including bears (see photo of mama and baby in our front garden area), snakes, coyotes, raccoons, deer, rabbits, bobcats, squirrels, etc. In April two years ago, we broke ground and dug up the soil, rid it of granite stones the size of small children, composted the soil, irrigated it, and erected a 8-foot chicken wire fence with posts around the perimeter. A gate was in the plans. I carefully planted my seeds in rows (broccoli, spinach, corn, carrots, beets, onions, lettuce, herbs, eggplant, peppers, tomatoes)and waited for something to happen that spring. Within a couple of weeks, tender green shoots came up and I was thrilled. But shortly thereafter, we woke up to see the neat chicken wire fence completely smashed down to the ground. After picking up the fence and placing it back up, the next day it would be smashed again. We finally realized that the bear found the garden inconveniently in his path, so he was entering through the unfinished gateway and smashing his way through to the other side every day. So we rushed up our gate. All things were going well until the little shoots vanished one morning. It was as if a lawnmower had been plied to the entire garden. It was completely fenced in now, so we realized that the common pests--California ground squirrels--were at the root of our garden woes. We quickly applied a bird netting as a roof so that our garden resembled something like an enclosed, square aviary. By then, the garden was wasted because the torrential heat had come. My attempts of resowing the garden were useless, as the blistering sun would destroy the small plants before they could thrive. So during year two, we took another strategy. I had been composting all winter, filling my black compost bin with kitchen scraps and garden clippings. It was routinely knocked over by a rummaging bear, but I would prop it back up and compost some more. My plan was to start my garden early with seeds, compost, complete netting with zero access to pests, and see what happens. I pinpointed the best garden spots to grow a smaller selection of my favorite veggies and hoped for the best. This year, the ground squirrels got smarter and found ways to dig under the gate and slide into microscopic openings in the fence. Every morning, they trimmed the sprouts to the ground. I didn't have the heart to replant, knowing the heat would wither the new starts. To top it off, this year was the season of snakes. The compost pile was routinely gathering interest by a variety of rodents, and what follows rodents? Snakes! We had gopher snakes (California's good, non-venomous rattle snake lookalikes) and rattlers. In fact, we even had a rattle snake hiding out under the trash can that almost nabbed one of us. (see the fat guy coiled up under the trash can?) So this is it - I am formally announcing that I will no longer compost nor attempt to garden. (See the forlorn state of my current vegetable garden, overgrown with weeds.) I am convinced that my carbon footprint will be smaller if I visit my local farmers market (two miles away) and buy produce grown by someone who can manage the hurdles better than I. I now have a whole new appreciation for farmers and what it takes to grow delicious, ripe tomatoes and leaves of emerald lettuce without the appearance of animal bites and slug trails. And to think, the San Gabrielinos lived in these hills, flourishing on local foods and crops, without the aid of metal fencing and modern equipment. Wonder what their secrets were? I'd love to know.

French Laundry Experience

2009-08-18T18:26:00.000-07:00

On a recent trip to Napa Valley, I finally fulfilled a long time dream and dined at French Laundry (www.frenchlaundry.com), Thomas Keller's legendary restaurant. I have heard Thomas Keller speak at food conferences over the years, and I was always impressed with what he brought to America--fine French cuisine served up in genuine French atmosphere. Even with the so-called economic downturn, I had difficulty getting a reservation. The policy at the time that I made my reservation was that you couldn't get a reservation more than six months in advance, but I called a couple of days after the cutoff and discovered that during the four days we were in Napa, there wasn't a table to be had. So I had to pull a few strings to secure a reservation.

During the day of our dinner, we had been wine tasting in Napa at the likes of Jarvis, Duckhorn, and Schramsberg wineries, so our wine palate had been satiated. But never the less, we were excited beyond belief for this culinary experience we'd be talking about for years. We left our darling little country inn, The Gaige House in
Glen Ellen, to make our way to the French Laundry in Yountville. We parked along the street and the first thing I noticed was a gorgeous manicured kitchen garden across the street that was pretty enough to be in a French public garden. I told Peter, "I bet it's his vegetable garden." Sure enough, little brass signs paid credit to "French Laundry's Organic Garden".

Let me just take a moment to say how beautiful Napa Valley is. I kept telling myself that I could move here in a heartbeat. Here's why: no smog, no pollution, beautiful climate, blue skies, gorgeous food, Mediterranean lifestyle, hills and valleys lined with streams, oak trees, and wild mustard, and happy people. Not to mention the world class wine that one winemaker that morning likened to, "an iron fist in a velvet glove."

The building holds true to its legend. An old stone structure surrounded with flowers set in a residential area--it reminded me of those country restaurants you find scattered throughout France. Inside, the room was filled with French provential antiques and our tiny table for two was situated near a fireplace.

The menu consisted of a prix fixe Chef's Tasting Menu (service included), with either the omnivore or veggie version. I chose the veggie with touches of seafood and Peter chose the Chef's menu that included meat.
First Course: Oysters and Pearls (one of his most famous dishes): Saboyon of Pearl Tapioca with Island Creek Oysters and California Sturgeon Caviar. This dish showcased the molecular gastronomy side of Keller.
Second Courses: Confit D'Aubergine: Sweet Carrots, Broccolini Fleurettes, Pickled Pearl Onions and Toasted Cashews.
Whole Grain Mustard Bavarois: French Laundry Garden Tokyo Turnips and Granny Smith Apple Relish.

The courses came at a glacial speed, each served on a small pure creamy porcelain plate, nothing more than a couple of bites. We stuck to half bottles of wine, a California Chardonnay and a Cabernet. The room was filled with colorful guests, many from all over the world. An English group sat at the table in the center of the room. A table full of Australians sat at another. And Japanese businessman sat in the corner. It's hard to forget that this restaurant is reserved for special events--from purposes of tourism to business.

Third Courses: Moulard Duck "Foie Gras Au Torchon": Strawberries, Marcona Almonds, Sunchokes, Belgian Endive Relish, Watercress and Earl Gray Tea "Aigre-Doux"
Hand-Cut Buckwheat Capellini: Jidori Hen Egg, Crispy Sea Beans, Perilla and Marinated Cypress Seeds

Fourth Course: Olive oil-poached Atlantic Halibut: Monterrey Bay Squid, Nicoise Olives, Cilantro Shoots and Citrus Vierge

Fifth Course: Tartare of Japanese Sea Scallop: Compressed Cucumber, Red Radish, Perilla Shoots, Raspberry Vinegar, and Moulin des Penitents Extra-Virgin Olive Oil

Sixth Course: Maine Lobster Mitts Pochees au Beurre Doux: Hobbs Shore's Applewood-Smoked Bacon, Romaine Lettuce, English Peas, Creme Fraiche, and Chive Blossoms

The Maine Lobster dish is my favorite thus far. But I notice that Keller really has a way with vegetables. Each dish includes perfect vegetables, served without over-complication. I think about the garden next door and how a part of the local, seasonal food movement Keller has been.

Let's cut to the chase and talk about dessert, the 22nd course. Gateau au Chocolat avec Bavarois Praline: Caramalized Gros Michel Bananas and Hazelnut Sorbet followed by Parfait Au Citron: Candied Lemon, Biscotti Tuile and Lemon Snow. That's not all, a candy tray comes filled with handmade chocolates that they pack up in white boxes with Navy blue ribbons for diners as a little doggie bag from heaven. We are at last on the road back to the Gaige House, after a mere 4 1/2 hour adventure of tasting possibly the finest, most expensive food in our lifetime, but unfortunately lost appreciation for about 6 courses ago (although the dessert course brought us back into focus).

The next week I try to arrange an interview with Keller for an article on the restaurant by an interested editor. Keller is traveling and too busy, but he does send an email answering my question about how he maintains such impeccable standards for so many years (which I imagine is the toughest challenge of all).

"I believe that a truly great meal is not just about great food and wine, but about creating memories. This has always been our goal at The French Laundry: to showcase the finest ingredients available coupled with impeccable service standards that will allow us to create an exceptional dining experience for all our guests," says Keller.

I learn that his latest chef, Corey Lee, is leaving to follow his own career path and I think about how many of America's finest have learned under Keller's apron strings and moved on (i.e. Grant Achatz at Alinea in Chicago). Then it all comes into focus when I thumb through my latest Williams Sonoma catalog and see Thomas Keller's Fried Chicken Kit for sale. Hmmmm. Next restaurant I'm dying to see? This year's James Beard Winner, Dan Barber at the Blue Hill Farm and Restaurant. (http://www.bluehillfarm.com/food/overview/team/dan-barber) I'll let you know how it goes.

Eating in Sweden

2009-08-12T13:55:00.000-07:00

I've just returned from a vacation to Sweden to visit my husband's relatives. As always, my nutrition journalist's eyes are wide open to the food and eating experience. This is my first trip to Sweden as a vegetarian, and I am happy to report that it wasn't as difficult as I imagined it would be. My breakfast--unlike the traditional bread, cheese and meat--was typically really good yogurt (Swedish yogurt comes in pourable containers and it tastes less processed and sweet than ours) with muesli and coffee (much of Sweden is into a new Nestle instant coffee system, but I miss my strong, Swedish coffee brewing first thing in the morning). Oh, this was after a morning run in the gorgeous alpine setting that Sweden lays out before you in nearly every town. It doesn't get much prettier than a run surrounded by wildflowers, aspen, birch, fern and wild berries. Coldplay blasting on my Ipod seemed to suit the scenery perfectly.

Nicholas enjoying crayfish in Dalarna.

Many good outdoor grills were enjoyed in the back gardens of homes in Stockholm's suburbs with local fish (aborre and herring), shrimp, new potatoes and fresh strawberries on the menu. People begged me to make one of my famous salads; being from California I've gained quite a reputation for my salads. While on a trip to a friend's summer house on a lake in Dalarna, an old part of Sweden that is known as the "real, traditional Sweden" and is home to Carl Larrson

(Carl Larsson, Christmas Eve)

who portrayed the Swedish life so beautifully, we picked chanterelle mushrooms by the huge basketfuls to saute in butter and eat on toast. Of course, we had our share of Swedish fast food, the kebab places that wrap up a version of Middle Eastern and Swedish food in flat bread. The meat lover favorite is stuffed with mashed potatoes, grilled sausage, and shrimp salad. The veggie version was somehow disappointing, mashed potatoes with a few scraps of lettuce and tomatoes. The piece de resistance? Swedish soft ice cream! I only allowed myself one serving this time, as my clothes were not fitting me so well by my return home.

As always, I have to make my way into a supermarket in every country I visit. I am disappointed to see Swedish supermarkets looking more like those in the U.S. Frozen, convenience foods abound. But I was happy to see a new label popping up called "Krav" (see:

http://www.organic-europe.net/country_reports/sweden/default.asp ). I asked about this, because I thought that conventional foods grown in Sweden were pretty much "organic", but I was told that, though Sweden uses much less synthetic fertilizers and pesticides, it's not as strict as "organic", thus this labeing program ensures that "organic" guidelines apply to foods prepared with the label. I noticed the price was higher, of course. People seemed to recognize the label, though I didn't see many people scooping it up. The Swedish Keyhole system (see: http://www.slv.se/en-gb/Group1/Food-and-Nutrition/Keyhole-symbol/) is clear to see everywhere, guiding consumers to healthier choices. It does seem like people are more aware of healthier food choices and people discourse over the growing obesity problem that has come to the country. (Although, people looked pretty healthy and beautiful to me!) While in Dalarna, we visited an old farmstead that had been pretty much the same since the day George Washington became our first president. They made goat cheese the old-fashioned way, off the grid you might say. But they were recently asked to stop selling this because it was made with unpasteurized milk and didn't meet health guidelines. Kind of sad, but I guess the whole world has to give way to modernization.

Sharon