From Chipotle’s website:   “Coldplay’s haunting classic “The Scientist” is performed by country music legend Willie Nelson for the soundtrack of the short film entitled “Back to the Start.” The film, by film-maker Johnny Kelly, depicts the life of a farmer as he slowly turns his family farm into an industrial animal factory before seeing the errors of his ways and opting for a more sustainable future. Both the film and the soundtrack were commissioned by Chipotle to emphasize the importance of developing a sustainable food system. “

While an ad like this may seem odd or even hypocritical (considering it is coming from a fast-food company within an industry notorious for unhealthy ‘food’ products), it is very moving as it brings up some great points:  Is it really progress if all we’re doing is destroying our food, our bodies and the environment? What is the purpose of science if it takes us one step forward but two steps back?  Perhaps, most importantly, the commercial should make you question what you are eating–where it comes from, how it is grown, how it impacts the planet and your health.

Keep in mind, Chipotle is not a perfect company.  Like many restaurants, their foods tend to be high in sodium and high in calories (again, depending on what you order and the amount you eat).  And at one time,  Chipotle received financial backing from McDonald’s, which allowed the company to grow and expand.  However, a ‘perfect’ company doesn’t exist in the food industry, or any business sector for that matter.  Company survival depends on profit and the means to that end tend to be overlooked. But Chipotle is trying, searching for profit while supporting smaller businesses, local farming and reducing negative environmental impact.  If one company in the fast-food sector supports these ideals, maybe others will follow this trend.

But you don’t have to eat at Chipotle to support sustainable farming.  Purchasing food from a farmers’ market supports small and local businesses, many of which follow at least some sustainable practices.  If you have the space, composting is a great way to create a nutrient-rich fertilizer for your lawn.  At the grocery store, look for bulk bins, where you can bring your own container to refill with pantry staples like beans, nuts, coffee and grains–the items are usually cheaper and you’re helping to reduce product packing waste.

Critically examining the way you think of food, farming and the environment may seem odd and changing your food purchasing habits may seem like it won’t make a difference.  Yes, change is hard but not impossible and it does make a difference. Imagine if each of us started small and made just one change to positively influence our current food culture–maybe we wouldn’t have such a disproportionate amount of unhealthy people; perhaps our planet wouldn’t be in such peril; and maybe  we would actually be happier if our food, which should nourish and fuel our bodies, wasn’t pumped full of unpronounceable chemicals manufactured in a lab.  Let’s go back to the start…

Related articles

• Chipotle at the Grammys (theconscientiousomnivore.wordpress.com)

Fresh breath AND good health! (Image via Wikipedia)

Peppermint isn’t just for candy canes, holiday desserts or toothpaste!  Peppermint (known in the botanical world as Mentha balsamea Willd) is actually a hybrid of the watermint and spearmint plants.

Health benefits

Some of the many purported health benefits of peppermint leaves or oils include:

• Alleviating symptoms of Irritable Bowel Syndrome (IBS), such as bloating, abdominal cramping, constipation and diarrhea
• Anti-cancer (due to the antioxidant properties of vitamins A & C )
• Inhibits growth of ‘bad’ bacteria (due to the menthol content)
• A source of certain vitamins and minerals, such as vitamin A, manganese,  vitamin C and iron
• Helps improve asthma symptoms by reducing inflammation in the respiratory airways

Related articles & References:

• Stocking Your Medicine Cabinet: Natural and Non-Prescription Remedies for IBS (everydayhealth.com)
• How Peppermint Helps Relieve Irritable Bowel Syndrome
• Health Benefits of Peppermint
• http://www.whfoods.com/genpage.php?tname=foodspice&dbid=102#healthbenefits
• http://www.sciencedirect.com/science/article/pii/S1590865807000618
• http://onlinelibrary.wiley.com/doi/10.1002/ptr.1936/abstract
• The Effect of Enteric-coated, Delayed Release Peppermint Oil on Irritable Bowel Syndrome

How about a nice big bowl of sugar this morning? (Image via Wikipedia)

“But 50 years of nutrition research has confirmed that sugar is actually the single most health-destructive component of the standard American diet. The fact that a children’s breakfast cereal is 56 percent sugar by weight – and many others are not far behind – should cause national outrage.” — Dr. Andrew Weil

The Environmental Working Group (EWG) issued a press release yesterday about the sugar content in common ‘kids’ cereals (let’s be honest–a LOT of adults eat these cereals too!)

The amount of sugar in these cereals is staggering! Kellogg’s Honey Smacks is more THAN half sugar by weight and has more sugar than a Twinkie! The other cereals on the Top 10 worst children’s cereals aren’t much better, ranging anywhere from 41.4% to 51.9% sugar by weight. On the plus side, the EWG also listed better cereal options that don’t contain Genetically Modified Organisms (GMOs) or pesticides. Most of these cereals are sold at Whole Foods or health food stores but Nature’s Path can be found at most major supermarkets.

The EWG also encourages parents to look at the ingredients on the packaging, not just the nutrition facts. Look for higher fiber, fewer ingredients and little to no sugars added.

Why is sugar such a big deal? In addition to having no nutritional value (no vitamins, minerals, protein or even healthy fats), sugar can lead to weight gain and obesity. Even worse, a diet high in sugary, processed foods puts a person a great risk for metabolic syndrome and heart disease, as sugar will increase triglycerides (the fat circulating in our blood), thus leading to atherosclerosis (the hardening of arteries).  For visual/audio learners, UCSF’s Dr. Robert Lustig offers this excellent lecture on the myriad of problems with diet high in refined foods and sugar.  Keep in mind: cereal isn’t the only early morning sugar bomb out there!  Pop Tarts, pastries, many pre-made smoothies and flavored yogurts are filled with added sugar.

For a complete list of all the cereals reviewed by the EWG, check out the full report here.

And if you are concerned about the sugar in ‘adult’ cereals, here is a guide showing just how much sugar is in so-called “healthy” cereals:   Cereal Suggestions

Related articles

• Food Safety News
• Environmental Working Group Ranks 10 Worst Children’s Breakfast Cereals (shoppingblog.com)
• Study ranks “10 worst” kids’ cereals for sugar (cbsnews.com)
• Some Children’s Cereals Have More Sugar Than Twinkies And Cookies (medicalnewstoday.com)

Sprinkle Chia seeds in your smoothie, cereal or on top of peanut butter & toast! (Image via Wikipedia)

Many people are familiar with the famous Chia Pet, the terracotta planters that grow chia sprouts to look like fur or hair.  But those chia sprouts actually come from the chia seed ( Salvia hispanica). 

Originally cultivated by the Azetcs, chia is finally making its way into the mainstream.  These tiny seeds are chock full of nutrients!  In 1 ounce of chia seeds, there are 138 calories, 4 grams of protein, 9 grams of fat (most of which is Alpha Linolenic Acid / ALA) and 11 grams of fiber!!  The USDA nutrient database also lists chia seeds as containing high amounts of phosphorus, manganese, potassium and zinc.  Chia seeds are rich in Omega-3 fatty acids, which have been shown to have cardiovascular benefits.  However, few studies have actually tested chia seeds and the results tend to be mixed.  A 2009 study showed that eating chia seeds didn’t cause obese persons to lose weight.   Another study found that when chia seeds are added to pig feed, they improve the fat content of pork, thus making it healthier for us to eat.

Chia seeds can be stored for long periods of time without becoming rancid.  Unlike flaxseed, you don’t need to grind chia seeds to release their nutritious benefits. And chia sprouts can be used in place of alfalfa sprouts on sandwiches and salads. With their nutty flavor, chia goes well with almost anything!  Introduce chia into your diet with these delicious recipes:

• Breakfast:  Chia seed smoothie bowl
• A dinner salad: Cucumber chia seed salad
• Even dessert!:  Chocolate Peanut Butter Cup Protein pudding

Related articles

• Ch-ch-ch Chia Seeds: You Just Can’t Go Wrong (fitsugar.com)
• Are chia seeds a ‘superfood’? 

FODMAP actually stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Oligosaccharides (e.g. inulin), disaccharides (e.g. lactose), monosaccharides (e.g. glucose, fructose ) and polyols (e.g. sugar alcohols such as maltitol) are simple sugars or alcohols that typically make up the carbohydrates in food. They can be found in foods such as certain vegetables, milk, fruit, table sugar and some sugar-free candies.

The low FODMAP diet was created in 2001 by Dr. Sue Shepherd, a dietitian in Australia, for her patients who were suffering from Irritable Bowel Syndrome (IBS).   Dr. Shepherd’s research has shown that these sugars can be poorly absorbed in the small intestine in those with IBS.  As  a result, these molecules flow into the large intestine, where they are digested by our body’s natural ‘good’ bacteria. This process can cause symptoms of IBS, including abdominal bloating and distension, flatulence, abdominal pain or cramps, nausea, and changes in bowel habits (diarrhea, constipation, or a combination of both).  According to Dr. Shepherd, one of the best ways to alleviate these symptoms is to eliminate certain foods that contain FODMAPs and replace them with other healthy alternatives.

And speaking of that sliced bread, well, that’s not on the low FODMAP diet.  Here’s a list from Shepherd that indicates which foods should be eliminated to help improve GI symptoms:

• Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup, Corn Syrup Solids
• Fructans: Artichokes (Globe and Jerusalem varieties), Asparagus, Beetroot, Chicory, Dandelion leaves, Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Raddicio lettuce, Spring Onion (white part), Wheat (in large amounts), Rye (in large amounts), Inulin, Fructo-oligosaccharides.
• Lactose: Milk, ice cream, custard, dairy desserts, condensed and evaporated milk, milk powder, yogurt, margarine, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone).
• Galacto-Oligosaccharides (GOS): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas
• Polyols: Apples, Apricots, Avocado, Cherries, Longon, Lychee, Nectarines, Pears , Plums, Prunes, Mushrooms, Sorbitol , mannitol , xylitol , maltitol and Isomalt.

And of course, there are plenty of other food options that you CAN have!  These include:  bananas, blueberries, grapes, oranges, tomatoes, maple syrup, gluten-free breads and cereals, rice noodles and rice, water crackers, oats, polenta, broccoli, bok choy, carrot, cucumber, green beans, sweet potato, olives, lactose-free milk, rice milk, hard cheeses, butter, margarine, and soy yogurt, and of course, foods that naturally don’t contain carbohydrates (think nuts and meats).

Several studies have shown that following a low FODMAP diet greatly improves IBS symptoms in many people. Moreover, many IBS sufferers who’ve tried the low FODMAP diet are converts after seeing their own symptoms drastically improve.  This isn’t to say that a low FODMAP diet will work for everyone with a IBS or other GI disorders (such as ulcerative colitis or Crohn’s disease), but for some of  us, the low FODMAP diet may just be what the dietitian ordered.

IBS symptoms may improve by following a low FODMAP diet.

 Related articles

• When Everyday Foods Are Hard to Digest (online.wsj.com)
• You are what you eat.. how to beat IBS (mirror.co.uk)
• Very Restricted Diet May Reduce Symptoms of IBS (webmd.com)

Some of the many unique and flavorful foods found in traditional Nordic cuisine

Hardly new, or even really a diet, the Nordic way of eating has been around for centuries, dating as far back as the 8th century. While the Nordic diet emphasizes ‘clean eating’ (think minimally processed, made from scratch meals), it also relies heavily on food from the Scandinavian region that includes the countries of Denmark, Norway and Sweden.  With a focus on eating seasonally, the Nordic diet consists of an array of exotic foods:  Mosc ox, reindeer, turnip juice, king crab, Limefiord oysters, grouse and wild berries such as broke berries, cloudberries, artic bramble and cowberries!

The return to such traditional Nordic foods started in 2003 with the opening of Claus Meyer’s restaurant, Noma, located in Copenhagen.  Noma (short for “nordisk mad”, which is Danish for “Nordic Food”) was named the world’s best restaurant two years in a row!  The restaurant religiously follows Meyer’s “Nordic Manifesto”, which describes the mission of Nordic cuisine.  In short, the “New Nordic Diet” is more of a departure from the generic Americanization of food in Scandinavia towards a celebration of the region’s vast gastronomic offerings.

Why all the fuss over this region’s cuisine of yesteryear? A new study released by the University of Copenhagen showed that a traditional Nordic diet may help with weight loss.  Additionally, the diet is purported to have similar benefits to the Mediterranean diet, as both promote high antioxidant foods, such as vegetables and fruits, and healthier fats like omega-3s.  By focusing on home-cooking, effective uses of flavoring with fatty meats or rich sauces and abundant use of seasonings, the health benefits of the Nordic diet may stem from flavorful food offerings that offer greater satiety than a bowl full of pasta and tomato sauce.

If you can’t afford the airfare to Denmark to sample local Nordic cuisine or dine at Noma, don’t fret.  Trina Hahnemann’s cookbook, The Nordic Diet, offers 75 recipes that will show you how to incorporate principles of the Nordic diet into your meals. While trying reindeer isn’t for everyone, we can all benefit by eating flavorful, home-cooked meals that emphasize seasonal eating and supporting local food production, no matter the cuisine or where we live.

Related Articles

• The new Nordic diet: the next big weight loss trend?
• The Nordic Diet
• Manifesto for a New Nordic Cuisine

Sport a 'stache in support of men's health!

Movember is a month long campaign designed to bring awareness to men’s cancers, especially prostate cancer.  Traditionally, men have not been as active or vocal about their health (compared to women) and as a result, their is a bit of lack of understanding, awareness and fundraising compared to women’s cancers.

The statistics about men’s health and cancers are startling:

How to get involved with Movember

After registering on the website, men start off today freshly shaven. For the rest of the month, “Mo Bros” as they are affectionately called, grow out their ‘staches and help raise awareness and money for cancer research.  At the end of the month, Mo Bros and Mo Sistas celebrate by either throwing their own Movember party or attending one of the  Gala Partés held around the world.  Of course, like any challenge or contest, there are prizes , ranging from the team who raises the most money to an encouragement award for the guy who is ‘facial-hair challenged’.

Remember, Movember isn’t just for men! “Mo Sistas” are women who support the Mo Bros by helping to raise funds and donations. In 2010, over 64,500 US Mo Bros and Mo Sistas got on board, raising $7.5 million USD. The Prostate Cancer Foundation and Lance Armstrong’s LIVESTRONG foundation have partnered with Movembers own programs to help promote the cause.

So men, wear your facial hair loud & proud and support a cause that is in support of YOU!

Get your FREE A1c coupon below!

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How healthy are YOUR bones? (Image via Wikipedia)

Thursday October 20, 2011

Today is World Osteoporosis Day.  The purpose of W.O.D. is to bring awareness to bone diseases (such as osteoporosis and osteopenia) and how they can best be prevented and treated.

The National Osteoporosis Foundation offers an endless supply of information to help improve your bone health! Such topics include:

• Detecting osteoporosis
• The differences in bone diseases between males and females
• How to prevent falls, broken bones and fractures
• The best foods for improving bone health

Related articles

• Meet the newest member of our staff…. (diabloclinicalresearch.wordpress.com)
• Building Stronger Bones (webmd.com)
• Low-Cost Ways to Protect Your Bones (webmd.com)

Money talks and money walks if you don't accomplish your goal!

How many times have you set a goal — “I want to lose weight”, “I’m going to save up money for a new car”, “I’ll go back to school soon”–  yet failed to complete it? We get a great idea yet tend to fail on the execution and follow up. But why?

Is it that our goals are too ambiguous, too lofty or unrealistic? Perhaps, sometimes.  Is it because we lack desire, motivation or will power to change because change is too difficult? Occasionally, but as a whole, we’re a society of innovators that have created things or generated ideas that have caused us to do nothing BUT change and changed we have.  But more often than not, we don’t complete our goals because we let excuses get in the way or because there’s usually not an immediate or drastic consequence if we don’t follow through.

Enter Stickk.com, which tackles excuses and lack of consequence in a neat, clean and FREE on-line package.

The purpose of Stickk is to help you create a person goal and “stickk” to it! The founders of Stickk believe that, since people don’t always follow up with what they say they’re going to do and that we positively respond to incentives, the best way to stick to a goal is to make a personal contract (a “Commitment Contract” where you set your own terms) and have ways to hold yourself accountable.

Goal!!!:  First, you’ll decide on a personal goal. You can select from a pre-made goal “I want to lose weight” or “I want to quit smoking”, or you can make your own.  Your goal can be a one-time deal (such as cleaning all the junk out of your garage) or it can be a longer, on-going commitment . Some goals, such as weight loss, will have mini-goals, or targets, that you’ll aim for before reaching your final end goal.  You pick a goal completion date (i.e. 20 weeks to lose 25 lbs) and the website will generate your weekly targets.  At the end of each week, you have to log-in & report if you’ve reached that weekly target (ie–2 lbs lost this past week).  Obviously, since this involves self-reporting, the website will take your word that you actually completed your goal. If you lie, you’re only harming yourself…

The Stakes are made…and they’re high:  The next step is optional, but highly recommend as it involves the ‘incentive’ portion.  You choose how much money you are willing to bet that you’ll complete your goal. It’s a scary feeling to think that you’ll be out of some hard earned cash, but all the more reason to ‘stickk’ to your goal! In fact, Stickk reports that people who place money on their goals are TWICE as likely to accomplish them! You can bet a lump sum or smaller incremental amounts during your goal progress. And you decide who gets the money: it can be your best friend or your worst enemy; a charity you love or a corporation you love to hate.  While some people may take the high road and designate a person or group they love, the idea that someone you can’t stand will end up with YOUR money if you fail to accomplish your goal is enough to make anyone commit 100%.

Accountability:  Stickk allows you to designate a “referee” who will help monitor and track your goal progress. Ideally, this is someone who trust and can help validate the accuracy of your self-reporting.  If weight loss is your goal, having a referee that can visually see if you’ve lost weight (or even look at the scale with you!) is key.  This is optional, but having another person hold you accountable will increase the odds of success.

Stickk Together:  We all need a cheerleader now and then.  Having a friend, or several dozen, that you can lean on is a great way to get well-needed mental and emotional support during a challenging time.  Your supporters can leave encouraging messages in your commitment journal.

The final countdown:  So, what happens when the goal date is here? Well, if you didn’t accomplish your goal, you’ll be out a paycheck, which stings financially and emotionally.  You’ll may feel disappointed that you didn’t make it, figure that there’s no point in setting goals if you’re just going to fail and resign yourself to years on the couch, bag of chips in one hand, cigarette in the other. STOP. RIGHT. THERE. Having the gumption to make a goal & wager money on it is a gutsy move for anyone in the first place, so bravo for making that decision.

Secondly, chances are you’ve at least partially accomplished your goal. Maybe you didn’t run your first half marathon in under 2 hours, but maybe you still ran it and didn’t walk at all. Maybe you managed to save $2000 towards a trip–not quite the $3500 you envisioned, but a significant sum nonetheless.  Don’t let the fact that you didn’t quite reach goal X undermine the achievement(s) you made along the way. Pick yourself up, dust off the potato chip crumbs and create another goal.

And if you managed to complete your goal? You keep your money and pride,but more importantly, you’ve gained improvements in your lifestyle, health and self-esteem.  Best of all? You were able to “stickk” it to all those who said, “You’ll never……”, including your worst critic, YOU.

Related articles

• A New Weight-Loss Plan: Getting Paid to Shed Pounds (time.com)

This Jack-o'-lantern is just for scaring!

Did you know…

• Pumpkins are a type of squash from the family Cucurbitaceae & they are considered ‘gourds’.
• The word pumpkin originates from pepon , or “large melon” in Greek.
• 95% of the US pumpkin crop is grown in Illinois.
• The Great Great Pumpkin! The largest pumpkin on record weighed in at a whopping 1,810-pounds!
•  Most parts of pumpkins are edible, including the fleshy shell, the seeds, the leaves, and  the flowers.
• Carving pumpkins vs Eating pumpkins:  Small, thinner-skinned eating varieties of pumpkin are grown for sweetness and flavor that’s important for cooking delicious fall meals.  Jack-o’-lantern pumpkins are much more fiberous. If you’re cooking fresh pumpkin (rather than canned) look for varieties like Small Sugar, New England Pie, and Long Island Cheese.
• Pumpkin seeds (also called pepitas) are flat and dark green in color, with a nutty taste similar to sunflower seeds.   Roasted pumpkin seeds are a delicious addition to a mixed green or spinach salad, or baked on top of a loaf of pumpkin bread.  And pumpkin seeds are nutritious!  They’re a good source of manganese, magnesium, phosphorous, iron and zinc.
• Canned pumpkin is often recommended by veterinarians as a dietary supplement for dogs and cats that are experiencing digestive problems.
• Britain, Ireland and Scotland have a tradition of carving turnips instead of pumpkins!

Ingredients:

2 cups cubed pumpkin
¼ cup olive oil, divided
1 clove garlic, sliced
1 (15-ounce) can black beans, drained rinsed, drained
½ cup cherry tomatoes, halved
½ cup sliced red onion
¼ cup sliced cucumber
¼ cup sliced celery
2 tablespoons chopped parsley
2 tablespoons fresh lime juice
½ teaspoon salt
½ teaspoon black pepper

Directions:

Preheat oven to 400°F. Toss pumpkin in 2 tablespoons olive oil with garlic and place in a glass baking dish. Drizzle 3 tablespoons water in dish and bake until softened, 20 minutes. Remove and cool. Combine black beans, tomatoes, onion, cucumber, celery, and parsley in a large bowl. Add remaining 2 tablespoons oil, lime juice, salt, and pepper; toss to coat. Add cooled pumpkin, toss gently, and serve.

Go easy on the Halloween candy so that you don't get sick!

Related articles

• Autumn Eats: Pumpkin Pizza (blisstree.com)
• Spicy Toasted Pumpkin Seeds (bigpartiessmallspaces.com)