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 The United States Department of Agriculture has come out with another guide for eating a healthy diet and I like this one the best. Replacing the confusing “Food Guide Pyramid” is “Choose My Plate,” providing clear recommendations about healthy food choices.
It’s a simple and easy to understand icon of a plate divided into four unequal sections with vegetables and fruit making up half of the plate. Their website www.choosemyplate.gov/ is easy to navigate and explains five food groups – vegetables, fruit, grains, protein, and dairy – in a clear and concise way.
Here are some highlights of their website:
Vegetables: Under “Food Groups” click on “Vegetables” and go to the “Vegetables Food Gallery.” It shows pictures of each vegetable in its serving size.
Fruits: They mention that 100% food juice counts as fruit, even though juice is mostly sugar and is missing the fiber. I guess this isn’t a highlight.
Grains: The difference between refined and whole grain is explained and the recommendation to eat at least 50% whole grains is obvious in large red letters. By addressing refined carbohydrates, they seem to be subtly addressing the processed food industry.
Protein: Even though protein is actually a nutrient and not a food group, a complete list of foods high in protein including beans and legumes is available. They make the point that when eating meat, it is better to limit the intake of processed meats to avoid sodium (not to mention the added nitrates and nitrites).
Dairy: The USDA counts dairy as the fifth food group and the dairy icon is off to the side of the plate, making it less significant. I’m not a big dairy consumer, so that doesn’t bother me.
Weight Loss: I like the common-sense advice in the “Steps to a Healthier Weight” section. “You will lose weight when the calories you eat and drink are less than the calories you burn,” is a statement that sums it up well.
Physical Activity: Considering diet and exercise are both keys to creating good health and preventing disease, it was a good idea to include this section. It is relatively complete with good strong words spelling out that if you don’t exercise, you are more likely to get heart disease, type 2 diabetes and have a stroke.
For Kids: This section offers snack suggestions and a worksheet for kids to fill out, which includes the recommendation for at least 60 minutes of moderate to vigorous exercise each day.
Key Consumer Messages: To help the readers who may be skimming through the information, there are messages in large red letters with big ideas like “Enjoy your food, but eat less” and “Drink water instead of sugary drinks.”
Empty Calories: This is my favorite section because it addresses the fast food and soda industries directly. They explain that many Americans eat and drink food and beverages that contain solid fats and added sugars – added calories which contain no nutrients. Limiting or even eliminating empty calories from the American diet would drastically reduce many diseases such as diabetes, obesity, and heart disease.
Eating a healthy diet doesn’t need to be complicated and this new Choose My Plate Campaign simplifies the guidelines and encourages exercise. The next step, of course, is to get this message out and create a healthier America.
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 Many years ago, I noticed that as our family grew, so did the amount of trash in our trash can. In my search to reduce, reuse and recycle, I began composting our food scraps and yard waste resulting in a significant reduction in our weekly volume of garbage. Our food scraps and yard waste go into the compost bin and a few months later come out as lovely sweet-smelling compost. We feed our compost to our vegetable garden, grow healthier and tastier vegetables, and then the process begins again.
Composting is the decomposition of organic matter that happens continuously in nature– it’s nature’s way to recycle. Microorganisms like bacteria and fungi use the carbon and nitrogen found in organic materials and break them down producing dark, rich, organic soil.
Benefits of Composting:
- Composting creates healthy nutrient-rich soil for your yard plants or vegetable garden. Healthy soil produces healthy disease-resistant plants eliminating the need for pesticides and fungicides.
- Composting saves you money. Your home-made compost replaces the chemical fertilizers and soil amendments you would normally purchase to build your soil.
- Composting is good for the environment. Composting recycles your organic waste and reduces solid waste and the pollution caused by transporting it to the landfill.
- Composting conserves water. Healthier soil holds more water thereby reducing water requirements – and your water bill.
How to Compost:
- Find a space: Composting doesn’t have to be fancy. A 3-foot square space in a partially shady spot in your yard is sufficient. Even apartment residents can compost with vermicomposting – basically a box full of worms!
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- Build a bin: Keeping your compost in a bin will keep it neat, and deter nighttime visitors such as rodents and raccoons from visiting. Homemade bins: Bins can be constructed from wood pallets, wire mesh, or other scraps and should be at least 3 feet wide by 3 feet deep by 3 feet tall.
Buy a bin: Composting bins can be purchased at your local garden center or online and come in many styles from turning units and cone-shaped bins to stacking tiers. We bought dome compost bin for under $40.00 many years ago at a special event hosted by the City of San Diego Environmental Services Department. We have it in the corner of the yard in case it gets a bit smelly in the summer, right next to our vegetable garden for convenient unloading.
Compost Ingredients:
There are four ingredients required for good compost:
- Greens: Fruit and vegetable scraps, grass clippings, green leaves, yard trimmings, coffee grounds, egg shells.
- Browns: Dead leaves, dried grass, fireplace ashes, tea bags.
- Water: Keep your compost pile moist, but not too moist.
- Air: Turn your compost pile with a pitchfork or turning fork at least once each week. It will compost quicker and keep it from smelling bad.
Items not to add to your compost:
- Meat, fish, and poultry.
- Dairy products.
- Grease or lard.
- Weeds with active seeds.
- Dog or cat manure.
- Toxic materials such as charcoal, Duraflame ashes, or treated wood.
The Finished Product:
Compost can be ready as soon as 12 weeks, but ideally six months produces lovely dark brown crumbly nutrient-rich soil ready to be mixed into the soil of your yard or vegetable garden. When we pull ours out of the bottom of our bin, we pick out the bits that didn’t decompose and put them back in to the bin and then use the rest for our vegetable garden.
Composting is good for the environment, good for your plants, and easy to do. Start composting today!
Resources
The Sierra Club has an informative and easy-to-follow video on how to compost.
The City of San Diego’s Environmental Services Department provides a complete Guide to Backyard Composting.
City of San Diego Rotline (760) 436-7986
The Solana Center offers garden tours and free composting workshops. http://www.solanacenter.org/
Compost Resource Page http://www.howtocompost.org/
Check out Composting 101 at http://thegardenofoz.org/composting101.asp It lists the pros and cons of different composting options.
US Composting Council http://compostingcouncil.org/
For a local source about composting and setting up an organic edible garden, check out Dean’s Greens
On Twitter
@Joscomposttips
@composting
@organicwormfarm
@compost_maven
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@KitchenCompost
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Spring has sprung and it’s time for some spring cleaning. As you head to your closets, stop by your refrigerator and food pantry and see what’s inside because spring is also a great time to clean up your diet.
A diet full of healthy and nutritious foods can lead to increased energy, weight loss, long-term wellness, and even a lower grocery bill, A healthy diet doesn’t need to be complicated and really just involves your common sense.
Go Natural
 If your food looks like it came off of a tree or out of the ground, you are on the right track. Look for locally grown organic produce in your local co-op or farmers’ market link to ensure that you are eating with the seasons . Fruits, vegetables, legumes, nuts and whole grains are all part of healthy diet.
For meat-eaters, make sure your chicken is free-range, your beef is grass-fed, and your fish is wild, all without antibiotics and hormones.
Go back to nature and keep it simple.
Never drink sodas!
There is nothing good about a soda – it’s all bad. One can of soda contains almost 10 teaspoons of sugar, caffeine, phosphoric acid, artificial  colors, sulphites, and high fructose corn syrup. Drinking soda can lead to obesity, diabetes, caffeine dependence, a weakened immune system, and osteoporosis. Read about what happens to your body within an hour of drinking a can of Coke on Mercola.com.
And don’t think that you are safe with diet sodas. Aspartame, the widely used chemical artificial sweetener found in the brands Equal and NutraSweet, is a proven neurotoxin which has been linked conditions such as stomach disorders, seizures, migraines, birth defects, fibromyalgia, chronic fatigue syndrome, multiple sclerosis, ADHD and many more. To learn more about this poison, listen to Dr. Mercola or pick up a documentary on DVD called Sweet Misery: A Poisoned World, by Cori Brackett.
Eliminate Fried Foods
Get rid of the doughnuts, French fries, and chips. Try eating your potatoes roasted and your fish grilled; they’re delicious that way.
Cook with Good Oils
Toss the vegetable oils and use organic olive or coconut oils to sauté your veggies instead. They turn out more flavorful and you are skipping on the genetically modified plant sources.
Limit Your Intake of Refined Carbohydrates, Switch to Whole Grains
Refined carbohydrates such as bagels, pretzels, and pasta add calories without the benefits of fiber, vitamins and minerals. Too many carbs can raise triglycerides and lower HDL (”good”) cholesterol, while limiting refined grains can help lower blood pressure. Studies show that whole-grain eaters have a lower risk of obesity, heart disease, and diabetes, and are less likely to smoke and more likely to exercise. The fiber in whole grains aids in regularity and creates a feeling of fullness to help curb the appetite. Instead of a big plate of pasta, have some quinoa and veggies.
Read Labels
Reading labels is a good way to know if your packaged food is heavily refined and processed. Take a look at the ingredient label on the package and if the words are multisyllabic and difficult to pronounce, it’s most likely full of chemicals used in processing and preservatives to give it a long shelf life. Choose the product that contains fewer and simpler ingredients and avoid hydrogenated oils, artificial flavors and colors, and preservatives.
Learn to read nutrition labels and set your limit of sodium, sugar, cholesterol and fat. Nutrition Action Health Letter is a monthly newsletter full of information offered at a very reasonable price.
What’s For Breakfast?
Breakfast sets the tone for the rest of your day, so avoid breakfasts with sugary cereals and juice. Try some oatmeal, add in some eggs for protein, and skip the coffee.
Celebrate Your Food
Instead of wolfing down your fast food sandwich as you are driving in your car, sit down at a table, take your time and enjoy your healthy food. Appreciate where the food came from and visualize the nutrients nourishing every cell, gland, tissue, and organ in your body. Eat like the French and Italians – every meal is a celebration!
Prepare Your Own Food
Eating out at even the nicer restaurants can lead to consuming larger portions and more processed foods. Preparing your food at home is a good way to shift toward a more natural diet with fresh foods and appropriate portions. Take some time at the end of the day and think about your meals for the next few days. Make a list of healthy choices and fit it into your busy week. Have fresh food available so you don’t fall back on frozen dinners or unbalanced meals.
Follow an 80–20 strategy My grandma used to say “it’s not what you eat some of the time that kills you.” If 80% of your diet is full of nutritious and natural food, then you’re doing a good job. The other 20% of your diet can be saved for travelling, socializing or plain old cheating.
As the days get longer and the flowers begin to bloom, it’s a great time to clean up your diet. Making healthy changes in your food choices will lead to better health and wellness and may save you a bit of money as well.
References:
Nutrition Action Healthletter
Sweet Misery: Poisoned World (DVD) Cori Brackett.
Real Food: What to Eat and Why, Nina Planck.
Diet For a New World, John Robbins.
In Defense of Food: The Myth of Nutrition and the Pleasures of Eating, Michael Pollan.
Ocean Beach People’s Organic Food Market in Ocean Beach, CA.
Home Grown Meats in La Jolla, CA, offers a variety of hormone- and antibiotic-free meats and produce.
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 Dreamy scuba instructor It’s been almost twenty years since I became a certified PADI scuba diver, and I still recall an important lesson. Attentively listening to my dreamy scuba instructor, I learned that one of the most important things to remember while under water is to “breathe continuously and relax.” He emphasized that this could save your life under water to avoid an air embolism and is a good motto to live by while above water.
Scuba humor aside, I found this to be great advice and often repeat it to my patients in my chiropractic practice. Effective (and continuous) breathing using the diaphragm is important to maximally oxygenate the blood and is helpful for reducing muscle tension, anger, anxiety, irritability, fatigue and in the treatment of stuttering. Healthy diaphragmatic breathing stimulates the parasympathetic nervous system slowing the heart rate and relaxing muscles.
The diaphragm
 Diaphragmatic breathing The diaphragm is a large sheet of muscle that extends across the bottom of the rib cage and separates the thoracic cavity (heart, lungs and ribs) from the abdominal cavity. Although sometimes overlooked as a passive organ, it is actually the primary breathing muscle, performing 80 % of the work. During inhalation, the diaphragm contracts pulling downward and enlarging the thoracic cavity. This creates negative pressure and draws air into the lungs. When the diaphragm relaxes, it rises up and pushes the air out of the lungs.
Improper breathing techniques
With so many daily stressors, it is common to breathe shallowly from the chest and shoulders, taking only minimal breath into the lungs. Chest breathing is inefficient and requires extra effort from the accessory muscles in the upper chest and back, along the ribs, and in the neck. Shallow breathers are usually unaware of their condition and often carry resulting tension in their neck, shoulders, and upper back. Something as simple as learning proper breathing technique can reduce muscle tension and improve quality of life.
Proper breathing technique
A great example of healthy diaphragmatic breathing technique can be found in a baby or small child as their chest and upper back are relaxed as their rib cage expands. Yogic three-step breathing,or yoga breathing, is a good way to learn how to breathe with the diaphragm.
A healthy breathing exercise:
- Sit or lie down comfortably, with loose clothing.
- Put one hand on your chest and one on your stomach to feel the motion as you breathe.
- Slowly inhale through your nose or through pursed lips (to slow down the intake of breath).
- As you inhale, feel your stomach expand with your hand, then using your diaphragm expand your rib cage allowing a full breath to enter your lungs. Finally feel the air enter your chest all the way up to the clavicles or collar bones.
- Slowly exhale through pursed lips to regulate the release of air, emptying the chest first and ending with the diaphragm relaxing pushing the rest of the air out of the lungs.
- Rest and repeat.
A few things to remember…
Posture: The way you sit and stand can contribute to unhealthy breathing patterns by restricting movement of the diaphragm and result in shallow breathing. Loosen up your clothes, stop holding in your belly, let your shoulders relax and your head lean back.
Practice: Take time to practice your healthy breathing and periodically check your breathing throughout the day.
Remember to breathe continuously and relax
Healthy diaphragmatic breathing helps to improve lung capacity, calm the nervous system, stimulate the cardiovascular system, and reduce muscular tension. While driving your car, sitting at your desk, or standing in line, remember to breathe continuously and relax.
And, in case you are wondering what became of that dreamy scuba instructor – he’s now my husband!
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 My grandma My grandma was right! Every winter she brought out a bottle of cod liver oil, insisting that a tablespoon every morning would keep us well through the flu season. Back in her day cod liver oil was taken to ease the pain of arthritis and keep the family healthy during the cold winter months. The magic ingredient in her medicinal oil is vitamin D, the “sunshine vitamin,” a nutrient that is produced by the body after the skin is exposed to ultraviolet B light from the sun. So, it makes sense that she gave us her cod liver oil in the winter when there is less sun – less Vitamin D.
Benefits of Vitamin D
In the 1930’s Vitamin D supplementation in food became popular to build stronger bones to prevent rickets in children. (1) Studies over recent years have shown that vitamin D can help to prevent colon, prostate and breast cancers, reduce the risks of diabetes and heart disease, decrease inflammation, and minimize arthritic joint pain.
Vitamin D is also shown to boost immune function and help fight off both bacterial and viral infections. A study out of Japan suggests that Vitamin D3 supplementation during the winter may reduce the incidence of Influenza A. Their trial compared Vitamin D3 supplements to placebo in schoolchildren and found that Influenza A occurred in 10.8% of the Vitamin D3 group compared with 18.6% of the children that received placebo. (2) (This is where my grandma was right.)
Vitamin D Sources: Sun, Food and Supplements
 The best source of vitamin D comes from the sun, which our bodies use to produce its own vitamin D. In the book The Vitamin D Solution, Michael Holick, M.D., calculates how much sun exposure a person needs based on where they live and skin type. He recommends determining how long it takes for a person’s skin to turn pink in the sun and then staying only 50 % of that time. From November to February in latitudes north of Atlanta, however, the sun isn’t high enough for the UV B rays to penetrate the atmosphere, leading to vitamin D deficiencies in people living in the northern hemisphere.
An estimated 60% of people in the U.S. and Europe are deficient in vitamin D and the Recommended Daily Allowance (RDA) for vitamin D in adults, which was set in 1997 as 400 IU, is now considered to be too low. (3) To accurately determine an optimal dose, there is a blood test called 25 (OH) D, or 25-hydroxyvitamin D, that will establish a baseline vitamin D blood level. Blood levels between 75 and 100 nmol/L appear optimal for maintaining general health. (4) Once a vitamin D status is determined, then an optimal vitamin D dosage can be prescribed. Recent research indicates that a level of 2,000 IU per day is sufficient to raise the levels without the risk of creating toxicity. (5)
We can look to natural sources of Vitamin D from our food, in fatty fish such as salmon, sardines and tuna. Also whole eggs, beef liver, fish liver oils, and mushrooms contain vitamin D. With that limited list to draw from, however, vitamin D supplementation is a good idea. Health food stores carry vitamin D in many forms; I prefer the ease vitamin D in liquid form from a dropper bottle.
Prevention of Infection
With “flu season” upon us, there are several options for preventing influenza infection, including a natural means with vitamin D supplementation. Recent studies demonstrate the importance of proper vitamin D levels to immune function and the effectiveness of vitamin D in preventing bacterial and viral infections.
In the not-so-sunny months of winter, I don’t follow my grandma’s tradition and line up my children for their tablespoon of cod liver oil each morning, but I do add a few drops of vitamin D into their oatmeal. When it’s particularly cold and rainy outside or at the first sign of “flu-like” symptoms, I up the dose a bit for a few days. It worked for us well last winter, and that’s our method of prevention this winter as well.
References
1. Rajakumar, K. Vitamin D, Cod-Liver Oil, Sunlight, and Rickets: A Historical Perspective. 2003. Pediatrics 112(2):132-135.
2. Urashima M, et al. Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. Am J Clin Nutr, May 2010; 91(5):1255-60
3. “Bad for Bones? The Latest on Food and Fractures.” Bess Dawson-Hughes, M.D. Nutrition Action Healthletter. November 2010; 3-7.
4. Nutr Rev. 2008 Oct;66(10 Suppl 2):S170-7. Vitamin D requirement and setting recommendation levels: long-term perspectives. Mosekilde L. The Department of Clinical Endocrinology and Metabolism C, Aarhus University Hospital, DK 8000 Aarhus C, Denmark.
5. One-hour video on mercola.com about vitamin D
6. The Vitamin D Solution. Michael f. Holick, M.D., Ph.D. Hudson Street Press, 2010.
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I have vivid childhood memories of Halloween carving jack-o-lanterns, making costumes and joining up with neighborhood friends to collect our loot in large pillow cases. We would roller skate to cover the most territory, bringing home an abundant supply of sugar-filled treats. With a health-conscious mom, however, our candy was confiscated and then doled out sparingly each week, until one day it would just disappear.
I also remember that our house was known as the “raisin” house as my mom gave small boxes of raisins instead of candy. After we handed out the boxes, we could hear the disappointed children report to arriving trick-or-treaters that we had raisins. My sister and I would then watch them skip our house and go to the next in search of the big candy bars.
In a way, I have become my mom because we don’t give out candy at our house. It’s not so bad for my children, though, we only give out a few boxes of raisins. Instead, we offer healthy snacks and small treasures.
Healthy snacks:
Check your local health food store or co-op and you should be able to find smaller servings of organic snacks.
- Pretzels
- Raisins
- Crackers
- Fruit leathers
- 100% Fruit juice boxes
Treasures:
I avoid small plastic and vinyl toys made in China and look online or in craft stores for useful and fun treasures.
- Halloween stationery (pencils, activity pads, erasers, crayons, small coloring books)
- Stickers
- Small crafts (necklaces, unfinished wooden kits)
- Bookmarks
- Bouncy balls
- Trading cards
- Origami (My 10 year old daughter’s project)
- Finger puppets
- Polished rocks
- Seashells
- Seed packets
Even the children that are searching for the big candy bars walk away from our house pleasantly surprised. And, yes I do confiscate my children’s candy and dole it out sparingly, only to have it suddenly all disappear…just like my mom did.
Look online for good deals:
www.orientaltrading.com
www.michaels.com
Check out www.greenhalloween.org for more great Halloween ideas.
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October is “Non-GMO Month” giving consumers an opportunity to understand the controversy surrounding growing and consuming genetically modified foods.
Genetically Modified Organisms, or GMOs, are organisms created through a laboratory process where DNA from one species is injected into the genes of an unrelated plant or animal. The original DNA may be derived from viruses, bacteria, insects, animals, or sometimes humans. This process is also called Genetic Engineering (GE) and Genetic Modification (GM).
Nearly 30 countries have banned, or propose to ban GMOs, including Australia and many European countries. In the US, however, corporate control of agriculture has slowed the safety testing and regulations. Some U.S. companies, though, are making changes. Gerber and Heinz baby foods, Frito-Lay, IAMS Pet Foods, Trader Joe’s and even McDonald’s and Burger King are using non-GMO corn, potatoes, and other ingredients.
Facts
GM Foods Are Not Properly Tested for Human Safety There have been no short or long-term scientific studies on humans to prove the safety of GM food. (References 1,2) Studies on animals, however, show numerous adverse outcomes in the short term and over several generations, including liver and kidney damage, increased allergies, and sterility. (References 3-12) We may not see immediate effects in our health, but what will we see after eating GM foods for 20 years, and what about future generations?
GM Crops Are Bad for the Environment GM crops can disrupt the ecosystem by contaminating non-GMO crops through cross-pollination and harming biodiversity. (References 13-18)
Horizontal Gene Transfer is Real For many years, regulators claimed that horizontal gene transfer cannot occur. Recent British studies have shown that human intestinal flora (our good bacteria) can actually absorb DNA from GM plants. Considering GM foods have foreign bacteria and viruses, what foreign DNA are we incorporating into our own systems? Scientists are looking at horizontal gene transfer of antibiotic resistance and Bt insecticide genes into human gut bacteria. (References 19-22)
GM Crops are Less Nutritious and Cause Allergic Reactions Tests have shown GM foods to be less nutritious than natural foods, toxic, and allergenic. GM soybeans are shown to have 12-14% lower amounts of isoflavones and GM rapeseed oil has tested to have much less vitamin E and even has an altered oil-fat ratio. In the late 1980’s, the food supplement tryptophan genetically modified with a bacteria became toxic killing 37 people and making more than 5,000 others seriously ill. Soybeans that had been modified with a Brazil nut gene caused allergic reactions in people with Brazil nut allergies. (References 23-33)
GM Crops Have Shown a Failure to Yield Contrary to industry claims, GM crops produce significantly lower yields than natural varieties. (Reference 34) A study published in 2009, authored by former US EPA scientist Dr. Doug Gurian-Sherman demonstrated that “traditional breeding outperforms genetic engineering hands down.” For over a decade, GM soybeans have been giving consistently lower yields.
GM Foods Will Not Stop World Hunger, There Are Alternatives Proponents claim that GM crops will increase crop yields and stop world hunger. According to worldhunger.org, the principal cause of hunger is not lack of food, but poverty. Poor people have no money to buy food or grow it themselves.
Many reports have shown that there are better alternatives to GM crops, such as integrated pest management (IPM), non-chemical pest management (NPM), organic and sustainable farming. Developing countries using these methods have demonstrated success. (References 35-41)
GM crops Require Increased Herbicide A giant agricultural biotechnology corporation called Monsanto created “Roundup Ready” crops, which are genetically engineered to permit direct application of the Monsanto herbicide glycophosphate without killing the crops. Instead of tilling the ground to control weeds, massive amounts of weed killer are poured on top of the crops. “In the United States, the widespread adoption of Roundup Ready crops combined with the emergence of glycophosate-resistant weeds has driven a more than 15-fold increase in the use of glyphosate on major field crops from 1994 to 2005″ (Seeds of Deception, by Jeffrey M. Smith).
GM Foods Need to be Labeled Consumers should have the right to know whether the foods they are eating have been genetically altered. We should demand labeling in order to make informed choices. As stated by the Truth and Labeling Coalition “clearly, now is a critical time to challenge the government’s lack of regulatory oversight on this technology, and demand labeling of all GE foods so that consumers have a choice in the marketplace.”
Science has demonstrated that GM foods can be toxic, allergenic, and less nutritious. GM crops are harmful to the environment, produce lower yields, and allow greater use of herbicides. Although there have been no safety studies on humans, studies on animals raise serious concerns. It is important to determine if the benefits of GM crops outweigh the risks now because once the genes are mutated, there is no going back.
Action Steps
Read up on GMOs.
Books
Seeds of Deception: Exposing Industry and Government Lies About the Safety of Genetically Engineered Foods. By Jeffrey M. Smith. 2003.
Genetic Roulette: The Documented Health Risks of Genetically Engineered Foods. By Jeffrey M. Smith. 2007.
Online
http://www.nongmoproject.org/ provides an excellent overview of the science of GM crops with over 130 citations.
http://www.responsibletechnology.org/ to learn more about GMO health risks and news updates.
http://www.mercola.comto see Jeffrey Smith’s lectures: Everything You Have to Know About Dangerous Genetically Modified Foods.
http://www.truthinlabelingcoalition.org/ to understand the risks of genetically engineered foods and the importance of labeling.
http://www.foodandwaterwatch.org/ Learn more about their campaigns, spread the word and take action for better food.
Buy Non-GMO Products:
If enough US shoppers avoid GM ingredients, then food companies will stop using them. This type of boycott worked in the EU ten years ago after educated consumers pressured the food industry to stop using them.
 Look for a Non-GMO seal
Download the Non GMO Shopping Guide http://www.nongmoshoppingguide.com/ , which lists Non-GMO products and also has a long list of “invisible GM ingredients” hidden in processed foods.
Avoid GM Ingredients:
The top of the list of GM foods include corn, soybean, canola, cottonseed, and sugar. If these foods are not labeled non-GMO or organic, then they are most likely genetically altered. Over 85 % of commercial corn and soybeans are genetically altered, so eating organic and sustainable foods is paramount.
Buy your food from stores that pledge to keep GM foods to a minimum. Ocean BeachPeople’s Co-op is mostly GM free, and foods that contain genetically engineered ingredients are usually labeled with a warning. http://www.obpeoplesfood.coop/
Support the Truth in Labeling Coalition:
Demand labels on genetically engineered foods. Visit http://www.truthinlabelingcoalition.org/ to view the petition and understand the government’s lack of regulation of genetically engineered foods.
Pledge to Choose Non-GMO Project Verified
Pledge to support the producers, manufacturers, and retailers behind the Non-GMO Project. By voting with your dollars, you can do your part to help preserve a non-GMO food supply. http://www.nongmoproject.org/consumers/consumer-pledge/
References
- Safety testing and regulation of genetically engineered foods. Freese W and Schubert D. Biotechnol Genet Eng Rev., 21:299-324, 2004.
- GMO in animal nutrition:potential benefits and risks. Pusztai A. and Bardocz S. In: Biology of Nutrition in Growing Animals, eds. R. Mosethin, J. Zentek and T. Zebrowska, Elsevier Limited, pp. 513-540, 2006.
- Fine structural analysis of pancreatic acinar cell nuclei from mice fed on GM soybean. Malatesta M et al. Eur J Histochem., 47:385-388, 2003.
- Ultrastructural morphometrical and immunocytochemical analyses of hepatocyte nuclei from mice fed on genetically modified soybean. Malatesta M et al. Cell Struct Funct., 27: 173-180, 2002.
- Ultrastructural analysis of testes from mice fed on genetically modified soybean. Vecchio L et al. Eur J Histochem, 48:448-454, 2004.
- Transgenic expression of bean alpha-amylase inhibitor in peas results in altered structure and immunogenicity. Prescott V.E. et al. J Agric Food Chem., 53:9023-9030, 2005.
- Biotechnology consultation Note to the File BNF No 00077. Office of Food Additive Safety, Center for Food Safety and Applied Nutrition, US Food and Drug Administration, 4 September 2002.
- GMO in animal nutrition:potential benefits and risks. Pusztai A. and Bardocz S. In: Biology of Nutition in Growing Animals, eds. R. Mosenthin, J. Zentek and T. Zebrowska, Elsevier Limited, pp. 513-540, 2006.
- Effects of diets containing genetically modified potatoes expressing Galanthus nivalis lectin on rat small intestine. Ewen S. W. and Pusztai A. The Lancet, 354:1353-1354, 1999.
- New Analysis of rat feeding study with genetically modified Bt corn in rats: Biochemical and histopathological investigation. Kilic A and Akay MT. Food and Chemical Toxicology, 46: 1164-1170, 2008.
- Intestinal and Peripheral Immune Response to MON810 Maize Ingestion in Weaning and Old Mice. Finamore A et al. J. Agic. Food Chem., 56:11533-11539, 2008.
- Biological effects of transgenic maize NK603xMON810 fed in long term reproduction studies in mice. Velimirov A et al. Bundesministerium fur Gesundheit, Familie und Jugend repor, Forschungsberichte der Sektion IV Band 3/2008, Austria, 2008.
- Risky business:Economic and regulatory impacts from the unintended release of genetically engineered rice varieties into the rice merchandising system of the U.S. Report for Greenpeace, 2007.
- Mexico Halts US Rice over GMO Certification. Reuters, 16 March, 2007.
- Organic farmers seek Supreme Court hearing. Press release. Organic Agriculture Protection Fund Committee, Saskatoon, Canada, 1 August 2007.
- The United States District Court for the Northern District of California. Case 3:06-cv-01075-CRB Document 199 Filed 05/03/2007: Memorandum and Order Re: Permanent Injunction.
- Coexistence of plants and coexistence of farmers: Is an individual choice possible? Binimelis, R., Journal of Agricultural and Environmental Ethics, 21:437-457, 2008.
- CDC Triffid Flax Scare Threatens Access to No. 1 EU Market. Allen Dawson. Manitoba Cooperator, 17 September 2009; Changes Likely For Flax Industry. Allan Dawson. Manitoba Cooperator, 24 September 2009.
- Fate of genetically modified maize DNA in the oral cavity and rumen of sheep. Duggan P.S. et al. Br J Nutr., 89: 159-166, 2003.
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Sources:
www.nongmoproject.org
www.nongmoshoppingguide.com
www.mercola.com
www.sourcewatch.org
www.gmo-safety.eu
www.voiceoftheenvironment.org
Seeds of Deception: Exposing Industry and Government Lies About the Safety of Genetically Engineered Foods. By Jeffrey M. Smith. 2003.
Genetic Roulette: The Documented Health Risks of Genetically Engineered Foods. By Jeffrey M. Smith. 2007.
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With the arrival of fall, a chill is in the air, leaves in shades of red and yellow are covering the ground, and beets have arrived. Yes, the beet, my favorite root vegetable, is in season and I’m ready for some delicious salads and soups.
Beets Are Nutritious
Both the reddish-purple root and the leafy beet greens are loaded with nutrients. The beet tops are a good source of iron, vitamin A, potassium, and calcium while the beetroot is rich in folate, vitamin C, bioflavonoids, riboflavin, niacin, magnesium, iodine, choline, and zinc.  With nearly 3 grams of fiber per 100 gram serving , beetroot is an excellent digestive aid and can help with constipation. Some oriental medicine practitioners recommend beets for their liver and blood cleansing benefits.
Recently, beets have been shown to enhance athletic performance. Two studies out of University of Exeter found that cyclists, who drank a half-liter of beetroot juice several hours before cycling, were able to ride up to 20 percent longer than those who drank a placebo blackcurrant juice. They discovered the high nitrate content in beetroot juice allows cyclists to exercise using less oxygen than normal by reducing the energy requirements of the muscles.
Beets Are Tasty, Too!
Beet greens can be eaten raw or sautéed in a bit of olive oil and tossed with some nonfat feta cheese. Beetroot can be cooked by boiling, roasting or steaming and then eaten as a side dish, in a salad or soup. Raw shredded beetroot is a healthy addition to any meal and pickled beetroot is popular as a condiment. Beets can be juiced and then combined with other vegetable juices for a different flavor.
Barszcz
My favorite way to eat beets is in a soup. I grew up eating my Polish grandma’s barszcz (or borscht), a flavorful soup using both the beetroot and greens. It can be made with diced vegetables, cabbage, potatoes, beets, and heavy cream in a base of beef broth and topped with sour cream. I prefer a healthier version in a vegetable stock base without the heavy cream.
My grandma’s barszcz recipe (with a few healthy modifications)…
 ½ cup finely chopped organic carrots
½ cup finely chopped organic onions
2 cups finely chopped organic beets
Cover these ingredients with boiling water and simmer gently in a covered pan for 20 minutes. Add the following and let it all simmer for 15 minutes.
2 cups organic vegetable stock
1 cup finely chopped organic cabbage
1 tablespoon vinegar
Garnish with sour cream, beet greens, or grated cucumber and serve it hot or cold. This recipe makes approximately five cups.
Quick Barszcz
If you are pressed for time, and don’t want to get your fingers purple, try my quick and easy recipe – it’s really quick and easy…
1 can of organic beets
16 ounces (half a carton) of organic vegetable broth
Blend both ingredients for 1 minute, pour into a pot and heat it up. This takes about 10 minutes and makes approximately four cups. Quick and easy!
Beets are flavorful, packed full of nutrients, and can be prepared in a variety of ways. I’m looking forward to my next bowl of barszcz!
References
Stephen J. Bailey, Paul Winyard, Anni Vanhatalo, Jamie R. Blackwell, Fred J. DiMenna, Daryl P. Wilkerson, Joanna Tarr, Nigel Benjamin, and Andrew M. Jones
Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans
J Appl Physiol, Oct 2009; 107: 1144 – 1155.
USDA Nutrient Data Laboratory http://www.nal.usda.gov/fnic/foodcomp/search/
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It’s about this time of year that I lament the loss of my summer fruit. Soon, I will no longer have fresh strawberries and peaches for breakfast, and my children are going to miss the juicy watermelon for dessert. Oh, sure, I can still buy my summer produce in other seasons, but it is usually shipped from the southern hemisphere, and is not nearly as tasty. I prefer to eat with the seasons, so I will have to wait until next summer to enjoy my favorite fruit. Not to worry, though, fall brings new delicious foods to choose from.
Eating With the Seasons Benefits You and the Environment
Americans have come accustomed to finding most fruits and vegetables all year long. The plums that you see in the grocery store during the winter, however, have most likely been grown somewhere in the southern hemisphere, frozen for the plane trip, and then ripened upon arrival sometimes with the help of a chemical agent. They are usually smaller, not as flavorful, and more expensive.
Choosing foods according to seasonal cycles encourages buying locally-grown produce and promotes local sustainable farming. Even if your apples aren’t locally grown, it’s certainly less damaging to the environment to transport them from Washington than from Chile.
Eating with the seasons benefits your health by varying your diet and keeping you in tune with nature. Buying what’s in season offers a great opportunity to try new foods and recipes and is often more affordable. It makes sense to eat cooling fruits in the summer and warm up with rich soups in the winter.
Seasonal Food in the Northern Hemisphere
Spring: It’s time for some spring cleaning- of your body! Lighten up with low-fat foods and detoxify with leafy green vegetables and juices. Try artichoke, arugula, asparagus, beet greens, beets, bok choy, broccoli, cabbage, carrots, chard, collard greens, garlic, kale, lettuce, mushrooms, mustard greens, onions, parsnips, peas, potatoes, radishes, rhubarb, scallions, shallots, spinach, sprouts, strawberries, and turnip greens.
Summer: Balance the heat of summer with cool and hydrating foods. Choose more carbohydrates, cook less, and eat your veggies raw or lightly steamed. Examples of summer produce are apricots, beet greens, beets, blackberries, broccoli, cabbage, carrots, cauliflower, celery, chard, cherries, collard greens, cucumbers, currants, eggplant, elderberries, endive, fennel, garlic, green beans, gooseberries, kale, leeks, lettuce, melons, nectarines, okra, onions, parsnips, peaches, peppers, plums, radicchio, radishes, rhubarb, scallions, shallots, spinach, sprouts, squash, strawberries, sweet corn, tomatoes, turnip greens, and turnips.
Fall: Fall is a transition time to store energy and build immunity for the coming colder months. Nourishing fall produce include apples, arugula, Asian pears, beet greens, beets, bok choy, broccoli, brussel sprouts, burdock, cabbage, carrots, cauliflower, celery, chard, collard greens,  corn, cranberries, cucumbers, eggplant, fennel, garlic, grapes, green beans, horseradish, kale, leeks, lettuce, mustard greens, mushrooms, okra, onions, parsnips, peas, peppers, potatoes, pumpkins, quince, radishes, raspberries, rutabagas, scallions, shallots, spinach, sprouts, squash, sweet potatoes, tomatoes, turnip greens, and turnips.
Winter: Winter is a time to reserve energy and keep warm with higher protein diets and cooked foods. Produce grown in winter months include apples, beets, burdock, cabbage, carrots, collard greens, garlic, horseradish, Jerusalem artichoke, kale, kohlrabi, leeks, mushrooms, onions, parsnips, pears, potatoes, rutabagas, shallots, sprouts, squash, sweet potatoes, turnips, and squash.
Ways to Eat in Season
Know your food. There are many books on the subject and the Natural Resources Defense Council lists what’s in season near you. www.simplesteps.org. Also check out Leon: Ingredients and Recipes, by Allegra Mc Evedy. It has a “Rainbow Seasonality Guide,” organizing food by seasons in a lovely graphic design. www.leonrestaurants.co.uk.
Check the labels. Look at the sticker on the orange or the sign above the apples in the produce section of your grocery store to find out where they were grown. If it says a country in the opposite hemisphere, it could be out of season.
Go to your local farmers’ market. Local farmers bring their latest and tastiest crops to sell. To find a farmers’ market near you look on www.localharvest.org.
Join a co-op. Food cooperatives buy food from local farms. If they do buy out-of-season produce, they usually tell you where it is from so you can decide. I belong to Ocean Beach People’s Organic Food Market, A California Cooperative. www.obpeoplesfood.coop.
Join a Community Supported Agriculture (CSA) farm in your area. They provide seasonal produce and usually have a drop-off point near your home or work where you can pick up your food.
Grow your own garden. Convert part of your yard to a garden or, if you are short on space, start an herb garden near a sunny window. There are many books and websites on how to start your own organic garden.
Eating with the seasons is a great way to keep healthy, help the environment, and even save a little money. Give it a try as we move into fall!
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Summer vacation has come to an end and school is back in session. It’s the time of year that I notice an increase in school-age children coming to my chiropractic office complaining of back, neck, and shoulder pain. After some questioning, I often find that their symptoms are caused by an over-weighted and improperly-fitted backpack.
According to the Consumer Product Safety Commission, there are over 8,000 emergency room visits involving backpack-related injuries, and that number doesn’t count the visits to pediatricians and chiropractors. Not only can children experience acute symptoms, but years of this physical stress may lead to chronic pain and permanent postural changes. Help your child choose a safe backpack and encourage proper backpack use.
Choosing a safe backpack
Light weight. A backpack should not add much weight to the total load. A traditional canvas backpack is a good choice.
Two shoulder straps. A bag with one strap that is carried across the body distributes weight unevenly causing muscle strain and curvature of the spine.
Wide, padded shoulder straps. Straps that are too narrow can dig into the shoulders and compress the nerves that run down the arms. Nerve compression can result in arm pain, weakness, tingling, and numbness.
Padded back. A backpack with padding against the back is more comfortable and protects your child against sharp edges on objects inside.
A waist belt and chest strap. Carrying more weight around the waist takes the pressure off of the back and shoulders. A chest strap helps to keep the backpack close to the body.
Multiple compartments. Many compartments of different sizes distribute weight more evenly.
Proper backpack use
Always use both shoulder straps. Wearing a backpack on one shoulder will cause a disproportionate weight shift to one side of the body and may lead to muscle strain and misalignments of the spine.
Lighten the load. A backpack should never weigh more than 10 – 15% of a child’s body weight. A heavy backpack causes children to lean forward to compensate for the excessive weight pulling them backward.
Tighten the straps. Tighten the straps to keep the backpack close to the body and no more than four inches below the waist. A backpack that sags down to the buttocks puts extra weight on the shoulders, causing a child to lean forward.
Organize. Pack heavier items close to the center of the back and distribute lighter items among other compartments.
Rolling backpacks. If appropriate, a backpack with wheels may be used. Keep in mind, however, that rollerpacks can clutter school hallways, creating hazards resulting in trips and falls.
Use proper lifting techniques. Encourage your child to bend their knees while lifting and lowering a backpack. Bending over and twisting while wearing a heavy backpack can strain the back, neck, and shoulders.
A well-fitted backpack worn correctly and used properly will prevent excessive strain and injury to your child’s neck, back, and shoulders. If your child is experiencing acute pain, numbness, tingling, or postural changes, call a chiropractor for a consultation. Chiropractors can also teach proper lifting techniques, prescribe back strengthening exercises, and give postural recommendations.
Resources:
Consumer Product Safety Commission. www.cpsc.gov/
The American Chiropractic Association. www.acatoday.com
Dr. Kathy’s chiropractic office. www.pbchiro.com (858) 483-8500
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