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In Defense of Food: An Eater’s Manifesto

I recently completed In Defense of Food: An Eater’s Manifesto by Michael Pollan, and what a mind-boggling, insightful and enjoyable read it was. I read frequent quotes from the book to my husband and we were both astounded at how far the food industry has fallen in providing healthy nutritious food.

In just 200 pages, In Defense of Food gives you a guided tour of 20th century food science, a history of “nutritionism” in America and a glimpse into the union of government and the food industry. It provides the reader with very helpful step by step tips to guide them in food shopping.

“Nutritionism prefers to tinker with the Western Diet, adjusting the various nutrients (lowering the fat, boosting the protein) and fortifying processed foods rather than questioning their value in the first place.”

With the age of industrialization, we have more heart disease, obesity, and diabetes than any other period of time. And these diseases are only so common in Western societies. Why? Corn, soy, wheat and rice is the majority of what we are eating!

“Corn contributes 554 calories a day to America’s per capita food supply and soy another 257. Add wheat (768 calories) and rice (91) and you can see there isn’t a whole lot of room left in the American stomach for any other foods. Today these four crops account for two thirds of the calories we eat. When you consider that humankind has historically consumed some eighty thousand species, and that three thousand of these have been in widespread use, this represents a radical simplification of the human diet. Why should this concern us? Be humans are omnivores, we need somewhere between 50 and a 100 different chemical compounds and elements in order to be healthy. It’s hard to believe we’re getting everything we need from a diet consisting largely of processed corn, soybeans, rice, and wheat.” (page 117-118)

Why are we eating so much of these products? Because it grows fast, is cheap to grow, and the government pays farmers to grow corn and soy! Most of the corn and soy winds up in the feed of our food animals (and then we pump them up with antibiotics because they get sick on it), but the rest goes into processed foods. Thus it results in cheap food; unfortunately, food that is depleted in nutrients because it has grown too fast to get what it needs. Then it is processed and refined so that there are no living organisms in it that would cause it to spoil over the long distance that it must travel to get to the supermarket. People are more worried about what to eat then ever before. Health claims are smacked on every packaged food on the market. Is this really advancement? Americans now eat more calories resulting in being overfed and yet undernourished.

Food quality has declined since the introduction of industrialization with the depletion of soil nutrients from chemicals and pesticides. “To put this in more concrete terms, you now have to eat three apples to get the same amount of iron as you would have gotten from a single 1940 apple, and you’d have to eat several more slices of bread to get your recommended daily allowance of zinc than you would have a century ago.”

I love how this book doesn’t supply us with a new diet plan! It is just a gentle reminder to return to the way our ancestors ate. A more traditional, whole foods diet of REAL food. As Dr Weston Price discovered in his research studying the diets and health of various traditional cultures around the globe: “The human animal is adapted to, and apparently can thrive on, an extraordinary range of different diets, but the Western diet, however you define it, does not seem to be one of them.” It’s a new look at encouraging readers to avoid processed, packaged so called “food” and return to the basics: produce, dairy, real fat, whole grains and meat.

How do we find real food? Michael Pollan offers these helpful guidelines:

1. Don’t eat anything your great grandmother wouldn’t recognize as food.

2. Avoid food products containing ingredients that are A) Unfamiliar, B) Unpronounceable, C) More than five in number or that include D) High-Fructose Corn Syrup. The main idea here is if it has a package, there is a significant increase in the possibility that it is not really food. Always check those ingredient lists. Even “whole grain” products can just be a combination of refined and fortified ingredients with the addition of HFCS.

3. Avoid food products that make health claims.

“If you’re concerned about your health, you should probably avoid products that make health claims. Why? Because a health claim on a food product is a strong indication it’s not really food, and food is what you want to eat.”

4. Shop the peripheries of the supermarket and stay out of the middle. Processed foods dominate the center aisles, whereas whole foods can be found among the meat, dairy and produce.

5. Get out of the supermarket whenever possible. Find those local sources in farmer’s markets, CSAs, etc.

Overall, I highly recommend this read, if you overlook some of the evolutionary thought that jumps out here and there. If you are new to the whole foods way of eating, or even if you are like me and been on the journey for a few years, but don’t know all the history and truth behind it, this is a must read for all! It was very fascinating to me!

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Superfoods: The Superior Powerhouses of Well-balanced Nutrition

Picture 2Once again, I am fascinated through my study of herbology to see glimpses of God’s provision for our health and well-being in His created world. Superfoods are whole foods that are naturally concentrated with important nutrients. These are God’s created vitamin and mineral supplements and far superior to the supplemental industry. Though most supplements, in the same manner as drugs, can definitely be usual at times, they are extremely expensive and are made from unnatural substances.

Here are a few superfoods that you may want to consider adding to your diet..

Spirulina: The Protein Powerhouse

spirulinaSpirulina is a blue-green algae that grows on freshwater ponds. Spirulina is 55-70 percent protein by weight and considered my many to be the greatest plant source of usable protein and is rich in B vitamins and gammalinolenic acid (GLA). Spirulina does have a strong flavor and can be purchased in capsule or powder form. The powder form will be better in quality and economy, but capsule is a good option to avoid the taste. It is one of the most expensive superfoods but the benefits far outweigh the cost. Recommended dosage is 6-10 tablets or 2 Tablespoon powder daily.

Seaweed: The Mineral Supplement

Seaweeds are the richest plant source of minerals, providing 10-20 times the minerals in land-based plants. They contain a more well-balanced and broader spectrum of minerals necessary for the body than any other organism. They are used to promote longevity, prevent disease, and boost a healthy metabolism to those courageous enough to consume them. Many seaweeds can be used on different dishes such as salads, soups, Asian dishes and salad dressings. The easiest to come by and disquise is kelp powder and can be added to smoothies, oatmeal and other dishes without much flavor varience. Other seasweeds include: kiziki, arme and dulse.

Bee Pollen: The Energizer

Bee Pollen is an incredible concentrated powerhouse of nearly all known nutrients that imparts energy to the nervous system. It is a complete protein, containing all 22 amino acids, and has a higher concentration of the eight amino acids essential to human health than most other forms of protein. It contains high levels of 27 minerals, enzymes, and coenzymes; vitamins B1, B2, and B6; niacin, pantothenic acid, and folic acid; vitamin C; and the fat-soluable vitamins A and E. Recommended dosage is 1-2 teaspoons per day. Use in moderation as 1 teaspoon represents 4.8 billion grains of pollen! Works well to combine in blended drinks.

Shitake Mushrooms: Immune-System Defenders

shitakeShitake mushroom contains lentinan, a polysaccharide complex that has been shown to possess significant immune-enhancing properties. It contains active agents that form the first line of defense against viral infections and other illnesses. Try adding it in your meals several times a week. Shitake mushroom can be easily grown (see how they can grow in logs) but is also available in dried whole or powder form through Mountain Rose Herbs. Don’t go for the ones available in your supermarket as they are not the best quality but many health food stores may carry fresh varieties that are excellent chopped up on top of salads or included in soups.

Nutritional Yeast

Often called brewer’s yeast, nutritional yeast is a superior source of protein and includes all of the essential amino acids. It is 50 percent protein and is one of the best sources of the entire B-vitamin complex, excluding B12. Nutritional yeast is also an excellent source of many minerals and trace minerals. Yeast comes in powder, flakes and tablets. Best to comsume in its raw state. Powder form is very potent in flavor whereas the flakes dissolve more easily and taste better. Tablets are expensive and the least effective. I personally have not been able to enjoy this yeast yet, but I do add it to my children’s breakfast cereals without any complaint. ;)

SEEDS

flaxseedsFlaxseed: The Heart Healer

Flaxseed is one of the richest sources of omega-3 fatty acids and fiber, which is important for keeping the arteries clean, the heart functioning, and the immune system in good health. Recommended dosage is 1 Tablespoon daily. Flax will improve your immune system and is also beneficial for healthy skin and hair. Flaxseed can easily be made into an hearty egg substitute as well. Flax seed is also available in an oil form, but is more expensive and must be stored in the refrigerator to prevent it from getting rancid. We love adding flax and chia seeds to our oatmeal and smoothies. Easily grinds up into a fine powder with a coffee grinder.

For some cautions in regards to flaxseeds consumption, visit Kimi’s post titled Flax Seed and Oil.

Chia Seeds

Chia seeds is considered by many to be the new ‘superfood’, due to being high in easily digestible protein, essential fatty acids, vitamins, soluble fiber, antioxidants, minerals, and are a digestive, disinfectant, febrifuge and ophthalmic. According to Mountain Rose Herbs,

“They are currently being used for their nutritional and medicinal properties, endurance for athletes, for suppressing the appetite, weight loss, leveling blood sugar, and for aiding intestinal regularity. ”

Hemp Seeds

For further reading on the benefits of hemp, check out my Hemp milk article.

OTHER SUPPLEMENTS

Fermented Cod Liver Oil

According to Weston A Price Foundation,

“Cod liver oil supplements are a must for women and their male partners, to be taken for several months before conception, and for women during pregnancy. Growing children will also benefit greatly from a small daily dose. Cod liver oil is also rich in eicosapentaenoic acid (EPA) and docasahexaenoic acid (DHA). The body makes these fatty acids from omega-3 linolenic acid. EPA is as an important link in the chain of fatty acids that ultimately results in prostaglandins, localized tissue hormones while DHA is very important for the proper function of the brain and nervous system.”

Green Pastures offered the new fermented version of Cod liver oil, which is being shown to be far superior to standard brands on the market. It has been processed without heating through the traditional way of allowing it to sit and ferment, thus retaining all the nutrients. Other facts about the Blue Ice Fermented Cod Liver Oil:

  • Fermented CLO is easier to digest than regular CLO
  • Absorption is increased and the nutrients are easier to assimilate
  • Contains 2 1/2 times more Vitamins A & D and uses no heat during production therefore retaining the precious enzymes, vitamins and other nutrients
  • Fished from pristine waters off the Alaskan Aleutian Islands to ensure purity

I am eager to try the Chocolate Cream version! We should all enjoy that without any problems…;)

Coconut Oil

According to by Bruce Fife:

- Protects against heart disease, cancer & diabetes
- Acts as an antioxidant in its resistance to attack by free radicals,
protecting against degenerative diseases, in general.
- Protects from a range of infectious diseases. Fife lists 28 infectious
and degenerative disease conditions that coconut oil can help to relieve,
reduce or prevent.

We consume coconut oil regularly in smoothies, in baked goods, and for most of our sauteing and cooking needs.

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The majority of these supplements can be purchased in small quantities or bulk form through Azure Standard or Mountain Rose Herbs.

References: The information above on spirulina, seaweed, bee pollen, shitake mushrooms was provided through Rosemary Gladstar’s Herbal Recipes for Vibrant Health. All the information above is for educational purposes only.

Further Reading:

Choose Superfoods Over Supplements - by Nourishing Days
The Power of Maca - Kimi @ Nourishing Gourmet shares some of the health benefits of consuming maca as a superfood.
Hemp Seed: Nutritional Value and Thoughts – Kimi shares her findings on the value of hemp.
Cod Liver Oil Series - by Kelly at the Kitchen Kop – helpful review of fermented cod liver oil.

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Nutrimill Grain Grinder Review

Question: What kind of grain grinder do you use?

I have been using a Nutrimill for several years now and love this machine!

PRO’s: It has a very trim design and is not huge and awkward making it easy to store on my kitchen counter tucked in the corner for easy access. It produces fresh flour very quickly providing me with a nice batch of flour in a matter of minutes. It actually stays relatively clean while grinding flour and does not have a huge off spray, thus providing easy clean up. Its works very well for grinding fresh flours for all your baking needs. It has a twenty cup bowl capacity, so you can prepare a lot of flour at once or any smaller amounts as well. The Nutrimill keeps your flour at temperatures (typically around 118 degrees) that protect the nutrients in your grains. Its new airflow design makes it the world’s coolest-running impact mill. Customer service is excellent. My machine actually broke in a month’s time and the company paid to have it fixed and shipped back to me. It hasn’t had a problem since. It has a lifetime warranty including the stainless steel blades.

CON’s: It has various settings to adjust the fineness of the grind, but I have not found them to be very effective. It produces a fine grind rather than a course grind. The only things I found it difficult to grind included whole corn, and oatmeal. In these cases, I recommend grinding it together with another smooth grain such as wheat/spelt/kamut/brown rice grain. Mixing them together made it grind perfectly. I wouldn’t say this machine is quiet, but it is definitely not as loud as my mother’s old fashioned grinder. It is not cheap, but is definitely a worthwhile investment for all the nutrition value of grinding your own grain!

To read more of the benefits of grinding your own grain, check out these posts:

Is buying whole grains cheaper?
The Value of Soaking Your Grains

Where to buy a Nutrimill? I recommend Paula’s Bread as an excellent Christian family small business.

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Increasing Fruits & Veggies in Your Diet

veggie-challengeMy little girl was such a good little eater when she was first starting solids. She would eat all the yummy homemade veggies Mommy would prepare for her without a complaint. Sweet potatoes, avocados, and squash were some of her favorites (and still are for that matter!). Now, however, she has grown a little picky! Is it possible to get children to enjoy salad? Can we get them to happily partake of some steamed vegetables?

I am joining with Laura’s challenge today to share on how to encourage our families to eat more fruits and vegetables. For all the superior nutrition that they contain, they surely need to be increased in everyone’s diet! You can’t get too much!

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Filter out that chlorine!

picture-1Did you know that we absorb more chlorine by showering in chlorinated water than we do by drinking it? Unless you have a well, it is very likely that your water is chlorinated. Although chlorine is deemed “safe” and a highly effective disinfectant, it is toxic to breath and damages the skin and hair. If you have a problem with dry skin and/or dandruff, this is most likely the cause of the problem!

According to Renee Loux in Easy Green Living, “Under normal exposure chlorine is a gas, which is liquefied and then mixed with water to purify it. When chlorinated water (like in a hot, steamy shower), run through a faucet, or allowed to sit in a tub, much of the chlorine vaporizes into a gas. We absorb more chlorine by showering in chlorinated water than we do by drinking it.”

But chlorine is not the only cause for concern.

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A New Non-Dairy Milk Alternative: Hemp Milk

Did you know that hemp seed contains more essential fatty acids than any other source? Did you also know that it is second only to soybeans in being a complete protein (although far more digestible for humans)? Hemp milk is a newer addition to your milk choices on the market just over the last two years. It may very well be the best alternative milk choice for the dairy free, but also have an appealing call to others as well, including myself. I originally heard about this product from a reader and began my own research. Come to find out, hemp milk is actually very nutritious for you!

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Guest Post: Three Herbal Healers

Guest post by Kristen at Simply Kristen where she writes on herbs, homesteading and natural living.

Have you ever started researching something new, bought a bunch of supplies just sure it would work out just right, then be disappointed and feel like you spent money carelessly? Well, if you haven’t – I know I have a few too many times! Herbs, just like any hobby or new research area, can be a waste of money in the beginning if you don’t know what you’re doing. That’s why I’m going to share three Herbal Healers that cost next to nothing and you’ll find easy success with- I know I have!

Two of the three Herbal Healers can be found at most large grocery stores, and one right in your yard! They are: Aloe Vera, Plantain, and Garlic.

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All the Wonderful Uses of Coconut Oil

coconutOne product that pretty much does it all for us! Coconut oil!

Coconut oil is a highly saturated tropical oil derived from coconuts of the coconut palm tree. Traditionally it has provided many health benefits to the peoples who live in areas of the tropics and subtropics where coconut palms grow. Many newly discovered health benefits are now being unearthed through careful research and use in clinical practices.

We have been lead to believe that saturated fats are the dietary contributor to heart disease.

According to Sue Gregg, “There is a double reason not to fear coconut oil. First, it is highly debatable that saturated fats cause heart disease. Uffe Ravnskov, MD, PhD in The Cholesterol Myths (www.NewTrends Publishing.com) presents the facts of exhaustive research over the decades to disprove this theory. Secondly, the saturated fat of coconut oil is different than the long chain fatty acids of meats and also of polyunsaturated fats.” Read the full article here. Read more from Nourishing Traditions and the Weston A. Price Foundation counter-acting the false beliefs about coconut oil here.

Coconut oil has been called the “healthiest dietary oil on earth.”

Health benefits include:

- May help promote weight loss
- Provides an immediate source of energy
- Supplies fewer calories than other fats
- Supplies important nutrients necessary for good health
- Is highly resistant to spoilage (long shelf life)
- Is heat resistant (the healthiest oil for cooking)

According to The Coconut Oil Miracle by Bruce Fife:

- Protects against heart disease, cancer & diabetes
- Acts as an antioxidant in its resistance to attack by free radicals,
protecting against degenerative diseases, in general.
- Protects from a range of infectious diseases. Fife lists 28 infectious
and degenerative disease conditions that coconut oil can help to relieve,
reduce or prevent.

I thought it would be fun to compile a master list of all the wonderful uses of coconut oil that we have found in our household. Here it goes…

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Water Filters: What do you recommend?

Amy asked: I was wondering if you filter your water, and if so, what filter system you use? I’ve been distilling for 15 years, but am looking to change to a filter in order to keep minerals in our water.  I would be interested in any information you have on the subject.

I simply use the water filtration system that came with my refrigerator, as my area does not have flouride added to the water, so it does filter out the chlorine.

I did come across this Q & A from the Weston A Price Foundation:

Q. I have heard that reverse osmosis filters remove minerals, is that true?

A. Yes, RO filters take out all the minerals, but they also are the only way to take out all the fluoride. So if you have fluoridated water, use an RO filter and then add minerals back in via mineral drops.

I have heard good reviews about the filtration system that Urban Homemaker’s (an excellent Christian natural resource company) sells: Multi-Pure Water Purification. If you subscribe to her e-mail list, it seems like it is always going on sale! Currently, you can get a free shower filter with the purchase of one of these systems.

I would love to hear what recommendations might come from the readers! The floor is open!

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New Year Goals for 2009

resolutions

With God, all things are possible! That is my theme this year! By His strength, I desire to make purposeful small steps in the direction of growing in my ability to cook healthy and nourishing meals, to be a better steward of the earth, and most importantly to grow in godliness and Christ-likeness. If it is not first centered on glorifying Christ, than all else is vain! Thank you to Kimi’s motivation in heading up the Nourishing New Year’s Resolutions Carnival, I sat down to purposefully plan out some new healthy goals for the new year.  I am including all my new year goals here as a means of accountability and to share ideas and resources with others. If any of you lovely ladies have any resources to share to help me accomplish these goals, please do! My goal is to accomplish one goal per category per month, with a bit of a break for the baby’s arrival. ;)

“So whether you eat or drink or whatever you do, do all to the glory of God.” 1 Cor. 10:31

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