Food - Links - Articles on Food - Consumption - Contaminated Food - Obesity - Long Life - Prenatal Organic Food - Organic Recipes - Snacks - Spices Food Supplements - Why Take Them - Questions to Ask Weight Control - Weight Management - Articles & Tips - Effective Programs
Contact Information: Aqua Alternatives
DeanPetrich
2131 Middle Drive
Freeland, WA 98249-9516
(360) 730-7992 (206) 324-5055
Toll-free: 1.877.713.7858 petrich@whidbey.com |
Food Articles
Interesting Articles About Food
Return to main FOOD
page
How can a nation that wates nearly
96 billion
pounds of food each year have
12.4 million
children who are at risk of hunger?
Links To Articles on This Page
The Emerging Politics of Food Scarcity Organic Street Style
Home Delivery of Organic Foods
More Water/Less Meat
Nitrites
How To Buy Organic Foods More Cheaply
Government Study: High Levels of Pesticides in
Kids' Diets
The Ethics of Fish
Fish as Brain Food
Food Prices
How to Create an Energy-Efficient Diet
Inflammation and The Best Foods

|
|
|
Earth Policy
Release Book Byte July 14, 2010
|
A
dangerous geopolitics of food scarcity is emerging in which individual
countries, acting in their narrowly defined self-interest, reinforce the trends
causing global food security to deteriorate. This began in late 2007 when
wheat-exporting countries, like Russia and Argentina, attempted to counter
domestic food price rises by limiting or banning exports. Viet Nam banned rice
exports for several months, and several other minor exporters also restricted
exports. While these moves reassured those living in the exporting countries,
they created panic in the scores of countries that import grain.
At that
point, as world market prices for grain and soybeans were tripling, governments
in food-importing countries suddenly realized that they could no longer rely on
the market for supplies. In response, some countries tried to nail down
long-term bilateral trade agreements that would lock up future grain supplies.
The Philippines, a leading rice importer, negotiated a three-year deal with Viet
Nam for a guaranteed 1.5 million tons of rice each year. A delegation from
Yemen, which now imports most of its wheat, traveled to Australia with the hope
of negotiating a long-term wheat import deal. Egypt has reached a long-term
agreement with Russia for more than 3 million tons of wheat each year. Other
importers sought similar arrangements. But in a seller’s market, few were
successful.
The inability to negotiate long-term trade agreements was
accompanied by an entirely new genre of responses among the more affluent
food-importing countries as they sought to buy or lease large blocks of land to
farm in other countries. As food supplies tighten, we are witnessing an
unprecedented scramble for land that crosses national boundaries. Libya,
importing 90 percent of its grain and worried about access to supplies, was one
of the first to look abroad for land. After more than a year of negotiations it
reached an agreement to farm 100,000 hectares (250,000 acres) of land in the
Ukraine to grow wheat for its own people.
What is so surprising is the
sheer number of land acquisition agreements that have been negotiated or are
under consideration. In 2009 the International Food Policy Research Institute
(IFPRI) compiled a list of nearly 50 agreements, based largely on a
worldwide review of press reports. No one knows for sure how many such
agreements there are or how many there will eventually be. This massive
acquisition of land to grow food in other countries is one of the largest
geopolitical experiments ever conducted.
The role of government in land
acquisition varies. In some cases, government-owned corporations are acquiring
the land. In others, private entities are the buyers, with the government of the
investing country using its diplomatic resources to achieve an agreement
favorable to the investors. The land-buying countries are mostly those whose
populations have outrun their own land and water resources. Among them are Saudi
Arabia, South Korea, China, Kuwait, Libya, India, Egypt, Jordan, the United Arab
Emirates, and Qatar. Saudi Arabia is looking to buy or lease land in at least 11
countries, including Ethiopia, Turkey, Ukraine, Sudan, Kazakhstan, the
Philippines, Viet Nam, and Brazil.
In contrast, countries selling or
leasing their land are often low-income countries and, more often than not,
those where chronic hunger and malnutrition are commonplace. Some depend on the
World Food Programme (WFP) for part of their food supply. In March 2009 the
Saudis celebrated the arrival of the first shipment of rice produced on land
they had acquired in Ethiopia, a country where the WFP is working to feed some 5
million people. Another major acquisition site for the Saudis and several other
grain importing countries is the Sudan—ironically the site of the WFP’s largest
famine relief effort.
For sheer size of investment, China stands out.
The Chinese firm ZTE International has secured rights to 2.8 million hectares
(6.9 million acres) in the Democratic Republic of the Congo on which to produce
palm oil, which can be used either for cooking or to produce biodiesel
fuel—indicating that the competition between food and fuel is also showing up in
land acquisitions. This compares with the 1.9 million hectares used by the
Congo’s 66 million people to produce corn, their food staple. Like Ethiopia and
Sudan, the Congo also depends on a WFP lifeline. Among the other countries in
which China has acquired land or has plans to do so are Australia, Russia,
Brazil, Kazakhstan, and Myanmar.
South Korea, a leading world corn
importer, is a major investor in several countries. With deals signed for some
690,000 hectares (1.7 million acres) in the Sudan for growing wheat, South Korea
is one of the leaders in this food security push. For perspective, this land
acquisition is nearly three fourths the size of the area South Korea now uses at
home to produce rice, its staple food. The Koreans are also looking at the
Russian Far East, where they plan to grow corn and soybeans.
One little
noticed characteristic of these land acquisitions is that they are also water
acquisitions. Whether the land is rain-fed or irrigated, it represents a claim
on the water resources in the host country. Land acquisitions in the Sudan that
tap water from the Nile, which is already fully utilized, may mean that Egypt
will get less water from the river—making it even more dependent on imported
grain.
These bilateral land acquisitions raise many questions. To begin
with, these negotiations and the agreements they lead to lack transparency.
Typically only a few high-ranking officials are involved and the terms are
confidential. Not only are many stakeholders such as farmers not at the table
when the agreements are negotiated, they often do not even learn about the deals
until after they have been signed. And since there is rarely idle productive
land in these countries, many local farmers may simply be displaced. This helps
explain the public hostility that often arises within host countries.
China, for example, signed an agreement with the Philippine government
to lease over a million hectares of land on which to produce crops that would be
shipped home. Once word leaked out, the public outcry—much of it from Filipino
farmers—forced the government to suspend the agreement. A similar situation
developed in Madagascar, where South Korea’s Daewoo Logistics had pursued rights
to more than 1 million hectares of land, an area half the size of Belgium. This
helped stoke the political furor that led to a change in government and
cancellation of the agreement. China is also running into on-the-ground
opposition over its quest for 2 million hectares in Zambia.
This new
approach to achieving food security also raises questions about the effects on
employment. At least two countries, China and South Korea, are planning in some
cases to bring in their own farm workers. Is the introduction of large-scale
commercial, heavily mechanized farming operations what is needed by the
recipient countries, where unemployment is widespread?
If food prices
are rising in the host country, will the investing country have to hire security
forces to ensure that the harvests can be brought home? Aware of this potential
problem, the government of Pakistan, which is trying to sell or lease 400,000
hectares, is offering to provide a security force of 100,000 men to protect the
land and assets of investors.
Another disturbing dimension of many land
investments is that they are taking place in countries like Indonesia, Brazil,
and the Democratic Republic of the Congo, where expanding cropland typically
means clearing tropical rainforests that sequester large quantities of carbon.
This could measurably raise global carbon emissions, increasing the climate
threat to world food security.
The Japanese government, IFPRI, and
others have suggested the need for an investment code that would govern these
land acquisition agreements, a code that would respect the rights of those
living in the countries of land acquisition as well as the rights of investors.
The World Bank, the International Fund for Agricultural Development, the U.N.
Food and Agriculture Organization, and the U.N. Conference on Trade and
Development have drafted a set of recommended principles for responsible
investment in agriculture. This will likely evolve as these agreements move
forward.
Growing world food insecurity is ushering in a new geopolitics
of food scarcity, one where competition for land and water is crossing national
boundaries. The risk is that this will increase hunger and political
instability, which could lead to even more failing states.
# # #
Adapted from Chapter 1, “Selling Our Future,” in Lester R. Brown,
Plan B 4.0: Mobilizing to Save Civilization (New York: W.W.
Norton & Company, 2009), available on-line at www.earthpolicy.org/index.php?/books/pb4
Additional
data and information sources at www.earthpolicy.org |
Organic Street Style
Brahm Ahmadi and Malaika Edwards have found a unique way to get organic
produce into the hands of West Oakland residents -- the mobile market they
are calling "The People's Grocery." With a biodiesel truck covered in artistic
graffiti, a bumping soundtrack, and bins full of colorful produce, their
mission is to bring fresh and healthy foods at an affordable price to a
community where fast-food used to be the only alternative. With 70% of
residents living below the poverty line, West Oakland has more than a dozen
liquor stores, and only one supermarket. Now, residents have alternatives
that are better for their wallets, better for their health, and better
for the environment.
- The People's Grocery
HOME DELIVERY OF ORGANIC
FOODS
Across the U.S. a relatively new food delivery
phenomenon is occurring. Increased working hours and busy schedules are
requiring that some families find new ways of getting fresh locally grown
organic produce to their homes. From San Francisco to Philadelphia to New
York City, organic delivery services are successfully filling a new market
niche in the food industry. Find one (or start one) near you:http://www.organicconsumers.org/organic/doortodoor071904.cfm
MORE WATER/ LESS MEAT
In its ongoing investigation into options for feeding the world, the
International Water Management Institute (IWMI) has released a report that
lists fresh water scarcity as the leading issue limiting global food production,
stating that "groundwater levels are plummeting and our rivers are already
overstressed, yet there is a lot of complacency about the future." IWMI's
report suggests a dietary shift, wherein meat consumption is reduced, would
greatly alleviate these problems. Meat consumption in the world's wealthiest
nations continues to be on the rise, yet it takes up to ten times as much
water to produce a pound of beef, for example, as it does to produce an
equivalent amount of nutrients and calories via fruits, vegetables, nuts
and grains. The report does not state the human population of the world
needs to become vegetarian, but does recommend a basic reduction in meat
intake.
______________________
10 Vegetarian Sources of ProteinBy Joe Wilkes
Anyone who's read the latest studies about high-protein diets knows that we
need to get a substantial amount of protein in our diets—about a third of a gram
for every pound of body weight. Meat provides one of our best and most readily
available sources of protein, but there are a lot of good reasons to think about
cutting back or cutting out our consumption of animal products to satisfy our
protein needs.
Aside from the obvious animal-rights issues, there are several economic and
environmental considerations to consider. The USDA estimates that it takes
roughly 16 pounds of grain to make one pound of beef. When you consider that
one-third of the world's population is classified by the World Health
Organization as starving, it's easy to see where some of that grain could be put
to better use. Beef production also impacts the ecosystem, from the
clear-cutting of rainforests for grazing to water pollution to methane
emissions, which contribute to greenhouse gases. And the cost of meat to your
personal health is also significant. Although packed with protein, many meat
choices contain high levels of saturated fats, the overconsumption of which can
lead to heart disease and cancer. At any rate, this article isn't intended to be a polemic about the benefits
of vegetarian living. Picking up a book like Eric Schlosser's Fast Food
Nation or Michael Pollan's The Omnivore's Dilemma, not to mention
any of the vast Internet resources available on the subject, might convince you
to replace meat with an alternative protein source a couple of meals a week.
One challenge in going vegetarian is finding enough "high-quality" protein.
High-quality protein is defined as protein that contains all eight of the
essential amino acids: isoleucine, leucine, lysine, methionine, phenylalanine,
threonine, tryptophan, and valine. Most meat sources have all of the amino acids
in one place. Plant sources usually have some of the acids, but not all in one
place. So the key is combining foods to get a full complement of amino acids.
Here are some of the top ways to get your proteins sans meat. (Vegans,
skip to #3, and keep in mind that #7 uses egg whites as a binder). We'll omit
soy for the time being—it has its own set of conundrums and contradictions.
- Eggs. Egg protein is commonly
referred to as a "perfect protein," because it contains all eight essential
amino acids. There's a reason Rocky drank eggs during training; they contribute
greatly to muscle recovery. One egg contains 6 grams of protein, with only 80
calories and 5 grams of fat. It also contains more than 200 milligrams of
dietary cholesterol, which is high, but dietary cholesterol isn't the same thing
as blood cholesterol. In fact, some eggs are now produced with high levels of
omega-3s (achieved by adding fatty-acid-rich seeds to the hens' diets), which
can actually aid in the lowering of blood cholesterol levels.
- Dairy. One cup of 2 percent milk
contains 8 grams of protein, only 5 grams of fat (3 of which are saturated), and
about 120 calories. Switch to skim milk and you get just as much protein, no
fat, and 30 percent fewer calories. An ounce of Swiss cheese also has 8 grams of
protein, 8 grams of fat (with 5 grams saturated), and a little over 100
calories. Nonfat yogurt may be your best dairy option: 8 ounces has 14 grams of
protein and only 137 calories. Or try cottage cheese, which boasts 28 grams of
protein in one cup. Many dairy products still have the same saturated-fat issues
as meat, and not all people can tolerate dairy well; a not-inconsiderable
percentage of the population is either lactose-intolerant or allergic to
dairy.
- Legumes. You probably already know
some of the great health benefits of legumes. Not only are they high in fiber,
they're high in protein, too. A cup of chickpeas has about 17 grams of protein,
while a cup of lentils has about 16 and a tablespoon of peanut butter has about
4. Some people blame beans for intestinal distress. It actually isn't the fiber
in the beans that causes gas, but a sugar that requires an enzyme (which humans
lack) to help digest it. When soaking beans, add a pinch of baking soda to the
water. It'll help leach this sugar out of the beans, making you less gassy after
eating them. Also, to avoid the sugar, don't cook the beans in the water you
soaked them in. Another cautionary measure is that if you weren't much of a bean
eater before, introduce them into your diet slowly to give your system time to
get used to them.
- Grains. Usually we think of grains
as carbs, but when we're talking grains, they actually have a fair amount of
protein. A cup of barley, for example, contains almost 20 grams of protein. A
cup of buckwheat flour contains 15 grams of protein. A cup of couscous (dry)
contains 22 grams of protein. A cup of oats for oatmeal provides you with 13
grams of protein. If you always choose whole-grain varieties of your favorite
grains, you'll get most of your recommended daily allowance (RDA)* of fiber as
well. But carb-watchers should beware; whole grains are the "carbiest" of the
protein sources available.
- Nuts and seeds. The mighty almond,
which also has the most fiber per ounce of any of the common nuts, also has the
most protein—6 grams per ounce. Almonds do have 16 grams of fat per ounce, but
only one gram is the unhealthy saturated kind. Pumpkin seeds, or pepitas, have 7
grams of protein per ounce (about 140 seeds) with 13 grams of fat (2 grams
saturated). Other seeds, like sunflower and flax, are also good sources of
protein, with about 5 grams per ounce.
- Seitan. Seitan is a meat substitute
made from processed wheat gluten. Popular for centuries in Asia, it has gained
popularity in America in the past few decades, but is still largely only
available in health food markets. It's not very flavorful, which makes it an
ideal ingredient for replacing meat in any dish—it will assume the flavor of the
sauce or spices you use. Many Asian dishes use it as mock pork, chicken, or
beef. Just 3 ounces of seitan contain 20 grams of protein, almost twice as much
as steak, and only 130 calories and 2 grams of fat. Try it in a stir-fry—you
might fool your family!
- Quorn®. Quorn is the most
well-known brand name of a fungus-based protein source that has only been
available commercially since 1985. Quorn is processed into different forms and
flavors, like hot dogs, burgers, and faux chicken nuggets. Three ounces of
Quorn, depending on how it's prepared, can have 10 to 16 grams of protein, with
low fat and calorie contents. As with seitan and other meat substitutes, you
should keep an eye on the sodium content; salt is usually the go-to ingredient
when attempting to disguise a meat substitute's origins. Also, there have been
some reports of people having allergic reactions to Quorn, so it may be worth
checking with your doctor to see if you're sensitive to it.
- Nutritional yeast. Nutritional
yeast can be used as an additive in a variety of recipes. It's very popular in
Europe and Australia, and is gaining popularity in America. It has a slightly
cheesy flavor and can be added to shakes, soups, and sauces, or used as a
substitute for Parmesan cheese or as a popcorn or garlic-bread topping. It's
especially rich in B vitamins. A two-tablespoon serving has 8 grams of protein
(and is a complete protein, containing all amino acids), only one gram of
unsaturated fat, and 50 calories.
- Spirulina. Also known as blue-green
algae, this has been a food source for centuries in Africa and South America. It
has a lot of vitamins and minerals and is a complete protein. One ounce of dried
spirulina contains 16 grams of protein, only 2 grams of fat, and 81 calories.
Algae aren't the most appetizing foodstuffs, and much of spirulina is consumed
in pill form or mixed into super-green drinks. But it can also
be used powdered or fresh in dips, salads, and sauces. Take a look at Internet
message boards and Web sites, where enthusiasts post lots of recipe
ideas.
- Amaranth and quinoa. These are
often referred to as "pseudograins." Both are actually seeds but are similar to
grains in texture and flavor. Both are complete proteins, containing all eight
essential amino acids, and have high levels of fiber and minerals. Amaranth can
be used as flour, puffed into breakfast cereal, or cooked into soups and
stir-frys. One ounce has 4 grams of protein, 2 grams of fat, and 105 calories.
Quinoa can also be used for breakfast cereal, and, when boiled, makes an
excellent substitute for rice or couscous. One cup of cooked quinoa contains 8
grams of protein, 4 grams of fat, and 222 calories.
GOVERNMENT STUDY: HIGH LEVELS OF PESTICIDES
IN KIDS' DIETS
U.S. government scientists from the Centers for Disease Control have
released a new study revealing that switching to organic foods provides
children with "dramatic and immediate" protection from toxic pesticides.
The scientists tested the urine of elementary school children for 15 days.
Children ate conventional foods for ten of the days and ate organic foods
for five days. During those five days, researchers saw the toxins malathion
and chlorpyrifos in the children's urine completely disappear. These chemicals
are two of the most commonly found pesticides on non-organic foods, and
are associated with nerve damage in children. Pesticide levels increased
five-fold in the children's urine as soon as conventional foods were reintroduced
to their diet. The study concludes, "An organic diet provides a dramatic
and immediate protective effect against exposure to organophosphorus pesticides
that are commonly used in agricultural production." http://www.organicconsumers.org/school/organicstudy090405.cfm
MY BOLOGNA HAS A FIRST NAME, IT'S C-A-N-C-E-R
The University of Hawaii has released a new study that shows people
who consume processed meats have a 6,700% increased risk of pancreatic
cancer over those who consume little or no meat products. The study was
done over a period of seven years on nearly 200,000 people. Researchers
pin the blame on sodium nitrite, a chemical used in nearly all
processed
meats, including sausage, hot dogs, jerkies, bacon, lunch meat, and
even
meats in canned soup products. Although these same meats can be
purchased
without sodium nitrite, consumers must seek the few products that are
labeled
as such. The USDA attempted to ban sodium nitrite in the 1970s, but was
blocked by the meat industry, which relies heavily on the chemical to
add
color to processed meats, making them look more appealing. Author and
nutritionist
Mike Adams said of this and other similar study results, "Sodium
nitrite
is a dangerous, cancer-causing ingredient that has no place in the
human
food
supply."
http://www.organicconsumers.org/foodsafety/processedmeat050305.cfm
HOW TO BUY ORGANIC FOODS MORE CHEAPLY
1. Research the products and companies you are interested in.
2. Shop at farmers' markets. It's local, fresh, and inexpensive.
3. Buy a share in a community-supported agriculture program (CSA).
4. Join a co-op. Most of them have discounts for members.
5. Join or start a buying club. It's a great excuse to hang out with
your friends:)
6. Buy in bulk.
7. Buy big in-season.
8. In the off-season, buy dried and canned foods.
9. Canning, freezing and drying your own food can be a fun social event.
10. Spend time with family and friends by starting your own garden.
SPELUNKING FOR SYNTHETIC FOOD
"We've shown you can successfully grow crops underground," says Cary
Mitchell, a Purdue professor of horticulture, speaking of the University's
fully contained underground agriculture project. The researchers are raising
experimental genetically engineered crops in a 60 acre former limestone
mine, in order to prevent pollen contamination. By controlling every aspect
of the plant's environment, including light, temperature, co2 and humidity,
researchers claim the yields are twice as much as what a similar crop is
able to grow with natural air and sunlight. Mitchell believes that with
affordable artificial lighting technologies, this subterranean model could
revolutionize modern agriculture practices. http://www.organicconsumers.org/ge/caves042505.cfm
THE ETHICS OF FISH
The ethics of fish-eating is becoming murkier. Species depletion, mercury
and other toxic contamination, and yet recommendations from nutritionists
that fish is good for you. Take the case of salmon: There are those that
say it's best to purchase wild salmon, which spends its life in the ocean,
feeding naturally, and thereby has less toxic residues in its body. It's
like "free-range" fish, they say. And then there are the aquaculture proponents
who note we're over-harvesting the ocean's fish to the point of extinction.
On this side of the issue, they'll tell you it's best to raise salmon on
coastal fish farms. They'll tell you it's the only way to produce enough
fish to feed hungry North American consumers. But the coastal farms have
their problems, as well. Concentrated production of fish creates aquatic
clouds of feces that literally kills the coastal waters, while diseases
and parasites run rampant and spread to wild fish. Feeding captive fish
antibiotics, concentrated fish meal, and slaughterhouse waste also increases
toxins in their bodies. Now a new breed of fish producers claims to have
the "ultimate" environmentally conscious method. By raising fish in massive
closed tanks, large numbers of fish can be produced without the spread
of disease into the wild and the feces is collected and used as compost.
But what about the well-being of the fish? Is it possible to assess whether
or not our finned friends are content with swimming in such close quarters?
Or is it simply time to dramatically cut back on these types of fish in
our diets? Download your pocket seafood guide here: (http://www.organicconsumers.org/Toxic/seafood-guide.pdf),
and share your thoughts on this topic in OCA's web forum http://www.organicconsumers.org/chat/index.php
Fish as Brain Food
Fish really is brain food. A new study of elderly men and women found
that eating fish at least once per week actually slows down the development
of dementia. Although past studies have found the omega-3 fatty acids in
fish reduce Alzheimer's disease risk, the current study authors say they
are not related to the decline in dementia. The authors are calling for
further studies to isolate the specific nutrient in fish related to the
dementia decline. http://www.organicconsumers.org/Toxic/dementia.cfm
FOOD
PRICES ESCALATE ON THE HEALS OF RISING OIL PRICES
Rising oil prices aren't just raising prices at the gas pump, they're
also expected to dramatically increase the cost of conventional foods.
According to the Earth Policy Institute, 80% of the energy currently used
in the U.S. food system is consumed AFTER the food leaves the farm (transporting,
processing and packaging the food). With the average food item traveling
a full 2,000 miles from farm to fork, high oil prices will translate into
higher food prices. Non-organic crops may also become prohibitively expensive.
In the U.S., roughly three quadrillion Btu's of energy annually goes into
making conventional fertilizers, which are made from natural gas. That's
equivalent to a third of France's total annual energy consumption. As a
result of escalating food costs, some market economists are predicting
a renaissance of traditional American food production practices, such as
sourcing organic foods from local farms and gardening at home. http://www.organicconsumers.org/Politics/security101105.cfm
GAS GUZZLING FOOD: HOW TO CREATE AN ENERGY EFFICIENT
DIET
"It takes about 10 fossil fuel calories to produce each food calorie
in the average American diet. So if your daily food intake is 2,000 calories,
then it took 20,000 calories to grow that food and get it to you. In more
familiar units, this means that growing, processing and delivering the
food consumed by a family of four each year requires the equivalent of
almost 34,000 kilowatt-hours (kWh) of energy, or more than 930 gallons
of gasoline (for comparison, the average U.S. household annually consumes
about 10,800 kWh of electricity, or about 1,070 gallons of gasoline). In
other words, we use about as much energy to grow and transport our food
as to power our homes or fuel our cars." --- Buy locally grown foods.
Thomas Starrs- Chair of the American Solar Energy Society
http://www.organicconsumers.org/btc/gasfood112105.cfm
A MENTALLY UNSTABLE DIET: DON'T PANIC
GO ORGANIC
A new report from the Mental Health Foundation indicates that dietary changes
over the last fifty years have played a negative role in human mental health.
Industrial agriculture has introduced pesticides and altered the body fat
composition of animals due to the diets they are now fed. As a result,
the population's intake of omega-3 fatty acids has decreased, and the consumption
of omega-6 fatty acids has increased. According to the study, this unequal
intake, combined with a lack of vitamins and minerals, is associated with
depression, concentration and memory problems. Dr Andrew McCulloch, chief
executive of the Mental Health Foundation, said, "We are well aware of
the effect of diet upon our physical health. But we are only just beginning
to understand how the brain as an organ is influenced by the nutrients
it derives from the foods we eat and how diets have an impact on our mental
health."
http://www.organicconsumers.org/school/diet060202.cfm
The Best Foods on the Block
Research increasingly points to inflammation as being at the root of
devastating illnesses, including heart disease, diabetes, cancer and Alzheimer's
disease. Normally, inflammation is the immune system's healing response
to injury. It's a short-term answer to a particular situation and disappears
once the problem is resolved. But in chronic inflammation, the immune system
runs amok, misfiring cells at normal tissue and encouraging disease rather
than healing.
The good news is that eating more healthful foods (and fewer unhealthful
ones) can go a long way toward preventing or reducing inflammation and
its consequences. According to Nancy Appleton, PhD, nutritional consultant
and author of Stopping Inflammation: Relieving the Cause of Degenerative
Diseases (Square One), the best anti-inflammatory diet is one that embraces
a variety of nutrient-packed whole foods and avoids detrimental choices
such as refined white flour and sugar, red meat and highly processed foods.
Her recommendations for an anti-inflammatory diet include...
EAT NINE (OR MORE) A DAY
Nine or more servings of fruits and vegetables, that is. The old five-a-day
recommendation was scrapped in January 2005, when, in recognition of the
crucial role that nutrient-dense fruits and veggies play in good health,
the US Dietary Guidelines upped the ante to nine. Fresh produce such as
green leafy vegetables and brightly colored fruits and vegetables are rich
in antioxidants, which prevent the free radical oxidation of free radicals
that leads to inflammation. Dr. Appleton especially recommends berries,
which contain inflammation-dampening polyphenols, and flavonoids called
anthocyanins that discourage oxidative damage.
Inflammation-fighting tip: While nine a day may seem like a lot, it's
easier than you think to squeeze them in. For example, sprinkle one half
cup of blueberries, blackberries or strawberries on your whole-grain breakfast
cereal... munch on an apple (rich in naturally anti-inflammatory quercetin)...
a handful of baby carrots or red pepper strips for a mid-morning snack...
enjoy an avocado salad topped with a few shrimp and a squeeze of lemon
for lunch... make a strawberry-banana smoothie for a late afternoon pick-me-up...
and put together a quick stir-fry for dinner, heavy on the greens and easy
on the protein. When eating your fruits and veggies, "raw is best" since
some of their enzymes and antioxidants are destroyed by heating. When you
do cook your vegetables, less is best.
OPT FOR FISH TWICE A WEEK
Some of the most powerful inflammation fighters come from the sea, and
Dr. Appleton highly recommends cold-water fish such as salmon, tuna, halibut,
trout, sardines and mackerel. These are excellent sources of omega-3 essential
fatty acids, which have potent anti-inflammatory properties. Try to eat
fish at least twice a week. (Note: Pregnant or nursing women and young
children through adolescents should not eat high-mercury fish such as shark,
swordfish and tilefish more than twice a week. Read about mercury dangers
in Daily Health News, September 6, 2005.)
Inflammation-fighting tip: If you're not a big fish eater, consider
taking a 2,000-mg fish oil supplement daily. While it is best taken as
a liquid, capsules are okay, too. Vegetarian sources of omega-3 fatty acids
include flaxseed oil and walnuts but do not contain nearly the same level
of omega-3s as the fish sources.
EMBRACE HEALTHY FATS
Other rich sources of essential fatty acids are nuts and seeds (almonds,
macadamia nuts, flaxseed, etc.). Choose these anti-inflammatory healthful
fats instead of the artery-clogging saturated and trans fats that abound
in processed and fast foods like baked goods, chicken nuggets, hamburgers
and french fries. As for oils, olive is a good anti-inflammatory choice.
Steer clear of cottonseed, corn, peanut and soy oils, which contain omega-6
fatty acids. Too much omega-6 fatty acid can actually become pro-inflammatory
when out of balance with omega-3s. Keep in mind, too, that minimally processed
oils are always a more healthful choice than highly refined ones.
Inflammation-fighting tip: Sprinkle a tablespoon or two of flaxseed
or wheat germ on your breakfast cereal, and add taste and texture to your
salad with nuts and seeds instead of croutons. As for that bowl of candy
or pretzels on your desk, replace it with one filled with pumpkin seeds,
almonds, pecans or walnuts.
CHOOSE PROTEINS WISELY
Protein is a key part of the diet, vital to maintaining cell, muscle
and tissue health. Good anti-inflammatory proteins include cold-water fish,
free-range poultry with the skin removed, eggs enriched with omega-3s,
beans, nuts and grains (Dr. Appleton's favorite is millet). Meat should
be consumed in moderation, since it contains potentially pro-inflammatory
arachidonic acid. When you do opt for meat, it's best to choose organic
cuts, because chemicals from commercially fed livestock mean more work
for the liver, which can result in inflammation. Preparation counts too,
as frying, barbecuing and smoking cause the formation of cancer-causing
chemicals called acrylamides and flare-ups of inflammation. More healthful
choices are poaching or stewing.
Inflammation-fighting tip: Instead of chips and dip (packed with the
saturated and trans fats that encourage inflammation), snack on apple slices
or celery smeared with protein-rich hummus or peanut butter.
CUT BACK ON PRO-INFLAMMATORY FOODS
In the long run, what you don't put in your mouth can be even more important
than what you do, reminds Dr. Appleton. Eating healthful foods doesn't
give you a free pass to down colas or french fries covered with melted
processed cheese (a disgusting combination I recently encountered at the
ballpark). Avoid foods that stimulate inflammation, including simple sugars,
refined white flour, red meat, fast or fried foods, food additives and
partially hydrogenated oils. For many people, other hard-to-digest foods
that encourage inflammation include dairy and wheat.
Inflammation-fighting tip: Steer clear of sugary soft drinks, and instead
sip antioxidant-rich tea. Choose whole grains instead of refined ones,
and keep dairy to a minimum. If you must have it, try goat or sheep milk
products, which are less inflammatory.
CHANGING YOUR DIET
Not only will an anti-inflammatory diet help prevent a wide range of
diseases, over time you'll also find that it gives you more energy and
makes you feel better all around. However, don't feel obligated to do it
all at once or you may get overwhelmed and quit, cautions Dr. Appleton.
Make small changes. For example, start by eating fish just once a week,
or replacing your breakfast bagel with whole-grain cereal and fruit. Over
time, small changes add up and make a big difference.
A MOUTHFUL OF MONEY: THE CORPORATE TAKEOVER OF ORGANIC FOODS
Kraft Foods bought small natural cereals producer Back to Nature
in 2004. The company is a subsidiary of Altria Group, which also owns Phillip
Morris Companies Inc., one of the largest cigarette makers in the world.
Kraft also owns Boca Burger Inc.
Odwalla Inc., which produces natural and organic fruit juices,
was purchased by Coca-Cola in 2001.
Dean Foods Co., the largest dairy company in the U.S., bought
out Horizon Organic in 2003, in addition to Silk soymilk and White Wave
tofu.
Kellogg's has acquired several natural and organic brands: Kashi
Cereal and Morningstar Farms.
General Mills purchased Cascadian Farm, in 2000. The brand consists
of items such as frozen fruit, vegetables, granola bars and fruit spreads.
General Mills also bought out Muir Glen, which produces ketchup, tomato
sauce, and salsa.
Unilever bought out Ben & Jerry's for $326 million.
Colgate-Palmolive Co. is purchasing Tom's of Maine, which specializes
in natural oral and personal care products.
Learn more: http://www.organicconsumers.org/sos.cfm
10 Reasons to Eat Organically—and LocallyBy Steve Edwards
"Think globally, act locally" isn't just for bumper stickers anymore. This
grassroots politics–type slogan has become an important way of thinking about
where your next meal should come from. But the implications here are far more
than political. Buying local—as well as organic—foods allows you to protect your
family by feeding them in the safest way possible. Here are 10 reasons to add
"visit the local farmers' market" to the top of your to-do list each
week. - Local foods are safer. Or at least
you can find out if they are. Organic food standards are high, but there are
still companies out there attempting to cloud the rules. When you buy locally,
it's easier to check out what you're buying, and you won't have to hire
Magnum, P.I. to do it. The great thing about local media is that they
love to cover this stuff. If for any reason a local farm is mixed up in
nefarious activities, there's a good chance your paper has a reporter dreaming
of a gig at The New York Times who'll be on the job for you. Even if
this isn't the case, you can be inquisitive at the farmers' markets—you'll be
surprised how quickly you can get up to date on the local scoop. Farmers who
adhere to a strict code of ethics love to talk about others who do, and those
who don't.
- Organic foods are safer. Organic
certification standards are the public's assurance that their food and products
have been grown and handled according to sustainable procedures, without toxic,
synthetic, irradiated, or genetically modified elements, including chemical
fertilizers, pesticides, antibiotics, and other additives. At least that's what
the law says. But even though many companies still cheat the system, most of
them play by the rules. These rules are in place to help both soil longevity and
the health and safety of the consumer. Many Environmental Protection Agency
(EPA)-approved pesticides were registered long before extensive research linked
these chemicals to cancer and other diseases. Now, the EPA considers 60 percent
of all herbicides, 90 percent of all fungicides, and 30 percent of all
insecticides, none of which meet organic criteria, to potentially cause cancer.
You can't always be certain you're getting safe food, but eating organic foods
stacks the odds in your favor.
- Organic food tastes better. Many
people would be amazed to taste the difference between garden-grown fruits and
vegetables (and wild meat) and the offerings you find down at your local
mega-grocery-mart. The main reason for this disparity has to do with something
called trophic levels, which is determined by where plants and animals fall on
the food chain. When food—even natural food—is manufactured, as when plants are
grown in poor soil with some added nutrients, or animals are raised using drugs
and a non-native diet, their physiological chemistry is altered. This doesn't
just change their nutrient content—it changes the way they taste.
- Organic food is more nutritious—which stands to reason, based on the whole trophic levels
thing. When soils are depleted and then fertilized, only certain nutrients are
added with fertilizers. This results in the loss of many of the plants' original
phytonutrients. While these lost phytonutrients aren't necessarily a major
component of any individual plant, they add up in your diet and become a major
component of who you are. This lack of phytonutrients in the plants in our diets
has a lot to do with many modern-day maladies. With regard to meat, it's
basically the same story. Animals that are fed a poor diet are, as you might
imagine, less healthy to eat, because they're also missing out on essential
nutrients thanks to the trophic level paradigm—just like you are.
- You won't have to eat genetically modified organisms (GMOs).
A GMO is a plant, animal, or microorganism whose genetic
sequence has been modified to introduce genes from another species. Because the
long-term impact of GMOs on our health isn't known yet, they're forbidden by the
Soil Association Standards for Organic Food and Farming. Furthermore, in order
to qualify as organic, animals can't be fed GMOs, nor can they be fed
antibiotics, added hormones, or other drugs. It is not currently required,
however, that GMOs be mentioned on food labels, so it's very likely that
anything not certified organic contains some GMO ingredients.
- Your drinking water will be safer. The EPA estimates that pesticides contaminate groundwater in
38 states, polluting the primary source of drinking water for more than half the
country's population. Because organic farmers practice water conservation and
don't use toxic chemicals that leach into your groundwater, organic farming
leads to less waste intrusion into our aquifers, which helps keep your drinking
water healthier.
- Your kids will be healthier. The
toxicity of pesticide residue is determined not only by the chemicals used, but
by our body weight in relation to how much we consume. This means that your
children are even more at risk than you are. It's estimated that the average
child receives four times more exposure than the average adult to at least eight
widely used cancer-causing pesticides in food. To try and minimize this risk,
buy organic, but also make sure that your family eats a wide variety of
foods.
- To help farmers and farm communities. It's estimated that the U.S. has lost more than 650,000 family
farms since 1990. The USDA estimates that half of the U.S. farm production comes
from only 1 percent of farms. Organic farming may be one of the few survival
tactics left for the family farm and rural communities. The majority of organic
farms are still small-scale operations, generally on fewer than 100 acres, and
using an average of 70 percent less energy. Small farms use far more sustainable
and environmentally friendly practices than large-scale farms do. For example,
small farms use manure to fertilize soil, naturally recycling it to keep the
land productive.
Industrial farms produce so much manure that it's a human
health risk. The overspill of manure has contaminated water wells with E.
coli and other pathogens. This brings up another subject: Industrial farms
still—though now illegally—feed animals the ground-up remnants of other animals
that aren't naturally part of their diet. This has led to pathogens like E.
coli getting into our foods in the first place.
Furthermore, farm
workers are much safer on small farms. A National Cancer Institute study found
that farmers exposed to herbicides had six times more risk of contracting cancer
than nonfarmers did. Due to their direct exposure, field workers on conventional
farms are the most vulnerable to illness as a result of pesticide use. Organic
farms eliminate that risk by eliminating harmful pesticides and other chemical
inputs from their practices. - For more humane treatment of animals. Factory farms treat animals like commodities. They are usually
kept in tightly confined pens or cages and often never move more than a few feet
for their entire lives. They are also fed the cheapest foods available, no
matter how it affects their—and then our—health. Besides the fact that a host of
illnesses have entered our world as a direct result of this practice, it's also
just not nice. Animals on organic farms are far likelier to be raised without
cruelty. They are also fed a diet much closer to what they would eat naturally,
and studies tell us—surprise!—that these animals tend to be significantly
healthier than their factory-raised counterparts.
- To promote a vibrant economy. Organic products only seem more expensive because people base
their cost on their sticker price alone. However, retail price represents a mere
fraction of their true cost. Market prices for conventionally grown foods don't
reflect the costs of federal subsidies to conventional agriculture, the cost of
contaminated drinking water, loss of wildlife habitat and soil erosion, or the
cost of the disposal and cleanup of hazardous wastes generated by the
manufacturing of pesticides. Compared to local farms, there's also
transportation—and the pollutants that result from it—to consider. All of this
means that essentially, you can pay now or pay later—just remember that you're
going to be charged interest, mainly in the form of a socially and ecologically
diminished world to live in.
What if you can't find organic food? One of our members, who
lives in a rural area, went to her local market and requested healthier options.
Now the store owner can't keep them on the shelf. You can, with a little
initiative, make a difference. After all, retail stores are in business to serve
you. If this doesn't work, hit the Internet. Since "organic" is the current
buzzword of the food industry, there will be options. And of course there's
always your local farmers' market.
For more information on organic and local produce, check out
the Web site for the Organic Trade Association, or type "Community Supported
Agriculture" into your favorite search engine.
OTHER:
Natural
Energizers
agriculture http://www.utyx.com/agriculture/
see March-April 1999 issue of Audubon special
report: "The Organic Revolution"
The WebSmartIdeas aims to promote and disseminate good creative ideas to
improve society: http://www.websmartideas.com/
______________________
Articles yet to write:
agriculture: seed preservation,
sustainable agriculture, winter gardens, edible landscaping, organic farming
preparation
storage
balance, frugality & waste, global
perspective, fast foods, habit
diet (vegetables, vegan, fast food)
recycling food and food wastes
see March-April 1999 issue of Audubon
special report: "The Organic Revolution"
Go to related food pages on this web site:
Fat
Spices
Snacks
Prenatal
Exercise
Long
Life
Weight
Control
Food
Consumption
Contaminated
Foods
Vegetarian
Recipes: 1
Vegetarian
Recipes: 2
Vegetarian
Recipes: 3
Interesting
Articles About Food
Food Supplements:
Why
Take Supplements?
Key
Questions to Ask about Supplements
Detailed
Answers to Basic Questions about Supplements
Return to HOME
page
or to Envirotopics:
"Food"
|