When you hear health messages about cancer or any disease do you find yourself filtering it out? If you do, this next sentence might cause you to stop reading, but please continue because there's a point I'm hoping to make. At the time of writing this, statistics say that one out of eight women will get breast cancer in their lifetime (American Cancer Society). Are you still reading? That's good, because the purpose of sharing that statistic was to illustrate that even though we frequently hear these kinds of health messages, we don't always feel connected to them.
Perhaps you might be thinking as I did when hearing those numbers, wow, that sounds like a lot, but I'm not going to be the one. Unfortunately, this kind of thinking often translates into inaction. Statistical health data, although sometimes shocking and troubling, may not be meaningful enough to inspire change for some of us.
If you find that you aren't motivated by statistics, you're not alone. Evidence suggests that health messages which highlight health consequences and the numbers of people who get disease aren't as effective as was once thought. What can be more successful in motivating change in health behaviors are messages that focus on causes and solutions for disease (McKenzie).
Obviously there is no clear solution to breast cancer at this point in time. However, there is a great deal of data available that is linking lifestyle factors with increased risk.
There may be no sure way to prevent breast cancer yet. However, this doesn't mean we're powerless. Our best prevention strategy is to take steps to reduce our risk factors as much as possible. So, let's take a closer look at the modifiable risk factors. In other words, the things we can do to lower the probability of becoming one out of eight women who will get breast cancer.
A few Prevention Strategies
Excercise- Enough said.
Avoid weight gain and obesity - Exercise and healthy nutrition are the keys. According to the National Cancer Institute (NCI), a gain in body mass index (BMI) may substantially increase a women's risk for breast cancer, especially after menopause.The NCI states, " In a recent analysis, women who reported a gain in BMI of five points or more between age 20 and postmenopausal age (ages 55-74) had nearly twice the risk of developing postmenopausal breast cancer compared to women who maintained their BMI during the same time period." You can read more about BMI in this post here.
Eat plenty of fruits and vegetables - Preferably organic. Organically grown produce lowers exposure to pesticides which can effect hormone levels, particularly estrogen dominance.
Have your vitamin D levels checked - A low level of Vitamin D is linked to increased risk for breast cancer.
Reduce chronic inflammation - I've blogged about this very important element of cancer prevention here, but simply put, if our immune system is preoccupied and overwhelmed responding to environmental and food stressors, it's possible that it can miss the angiogenesis of a sneaky cancer cell.
Here's some additional information about eating "nutritarian" from Dr. Fuhrman's informative website which explains how to support our wellness with healthy nutrition. The foods we eat can either support or oppose our bodies. Experts now agree that there are even so-called power foods that do an especially good job of restoring our bodies.
So, rather than tuning out messages about disease, consider the strategies that you can incorporate into your lifestyle that will help prevent illness from starting in the first place - because "an ounce of prevention is worth a pound of cure."
Sources
http://www.cancer.org/acs/groups/content/@nho/documents/document/f861009final90809pdf.pdf
McKenzie, J. An Introduction to Community Health, 5th ed.
http://www.cdc.gov/healthyweight/assessing/bmi/
NCI - http://benchmarks.cancer.gov/2010/04/gain-in-body-mass-index-increases-postmenopausal-breast-cancer-risk/
Breast Cancer.org http://www.breastcancer.org/symptoms/understand_bc/statistics
Breast Cancer.org http://www.breastcancer.org/risk/factors/low_vit_d
Have you heard the expression change begins with the first step? Well, the last post (found here) discussed several strategies relating to eating for healing. Did you feel empowered enough to try any of them? If you did, than congratulations! You just took the first step toward a lifestyle that promotes wellness. On the other hand, if you read the post and said, "where do I begin," or, "I can't do this," please don't throw in the towel. I'm sure you're not alone, because I felt overwhelmed, somewhat intimidated and a little frustrated when I first contemplated the eating for healing information I received. Respect yourself for where you are right now on your path to wellness. Obviously you're on the right road, or you wouldn't be reading this. So, let's get started.
Eating for healing - Let's get started
As I mentioned before, this lifestyle isn't just for people coping with illness. It's for everyone who wants to support their body as it attempts to deal with the daily assaults of living. All that said, where does one begin? Well, I find it's easiest if I have a meal plan and a shopping list. Here are the main things I consider when planning my menu:
Roberta Larson Duyff "Complete Food and Nutrition Guide"
Get colorful - This is so important. There is no doubt that the phytonutrients, (organic chemical substances), found in plants are fundamental to the health of those that consume them (1). That's why it's imperative that we strive to eat a variety of fruits and veggies every day. By doing this you are providing your body with more of the vital phytonutrients it needs for healing. According to Roberta Larson Duyff, American Dietetic Association, of the thousands of known phytonutrients, only a few hundred have been studied. It has been discovered that each fruit or vegetable has different amounts and types of phytonutrients. An orange, for example, has "more than 170 different phytonutrients" (1). Of the thousands of known phytonutrients, "more than 2,000 are plant pigments"(1). It's now understood that the colors of the plants reveal a little about their health benefits. You may be familiar with the best known phytonutrients: carotenoids, flavonoids, and isoflavones. The table above outlines what they do and the foods that provide them.
Choose functional foods - Researchers are also beginning to understand that phytonutrients work in concert with other nutrients and fiber in our diets, and as a result effect changes in our health (1). The foods that are capable of doing this are called functional foods because "they may provide a health benefit [or function] beyond basic nutrition" (2). The International Food Information Council Foundation has a useful listing of the top functional foods found here.
Buy or grow organic food - Research shows that organic food contains "substantially higher levels of vitamins, minerals, and phytochemicals than non-organic food" (3). "For example, you would need to eat 4 conventionally grown carrots today to get the same amount of magnesium that you could get from one carrot in 1940" (3). Organic foods are more nutritious. They also aren't exposed to conventional growing practices that utilize pesticides, herbicides, fungicides and fertilizers. These chemicals contain heavy metals, like lead and mercury, which have been found in conventionally grown produce. Granted, buying organic can be slightly more expensive than commercially grown foods, but the benefits are definitely worth it. However, if budget prohibits, the Environmental Working Group has compiled a list of what they call the "Dirty Dozen." You can find a list of these foods here. The Dirty Dozen are the top 12 most pesticide contaminated fruits and vegetables in America. It seems prudent to focus on purchasing these as organic.
Select whole foods - What's a whole food? These are foods that are "as close to their whole or natural state as possible" (3). Examples of whole foods include fresh fruits and vegetables, nuts and seeds, whole grains and dried beans. Whole foods are free of additives, preservatives, dyes, flavorings and are unprocessed. In addition, because they are in their 'whole' state, whole foods "retain all of the nutrients to properly digest and metabolize themselves" (3). As a result, we have the potential to get more nutrients when we consume these foods.
Eat nutrient dense vs. energy dense foods - If you're eating whole foods, than this is really a moot point, because whole foods are typically nutrient dense foods. However, the point still bears repeating and I dedicated a prior post to this topic here. The bottom line is that eating nutrient dense foods like fruits, vegetables and whole grains aids in weight loss. This is because energy dense foods like fast foods, cakes, and chips not only have less nutrients and fiber, they also typically have more calories. Obviously when it comes to weight loss, less calories is the goal. Another down side of eating foods categorized as being more energy dense is the greater fluctuations in insulin levels. If that's not enough, another negative of energy dense foods is that they also typically lack fiber. Whole, nutrient dense foods containing fiber provide the added benefits of increasing satiation, as well as aiding with elimination.
What to eat? One week of eating for healing -
Sample Menu
Day 1
Breakfast -
hot buckwheat cereal made with homemade almond milk, ground flax, organic mashed apple, dried cranberries, walnuts, fish oil, turmeric and cinnamon;
matcha tea (Dr. Weil discusses the benefits of this tea on his website here).
Lunch -
quinoa fiesta salad - made with chopped red, yellow and green peppers, black beans, jicama, grape tomatoes, spinach and cumin seed, with a lime cilantro dressing. I love the variety of colors in this salad and it is very satisfying. Don't let my pitiful food photography put you off. This tastes even better than it looks.
fruit smoothie - frozen organic cherries, peaches, mixed berries, coconut water, 2 small spoonfuls of vanilla goat yogurt
Dinner
Grilled Seared Tuna Steak on a bed of red cabbage, chopped apple, celery, and green onion with ginger sesame dressing
Day 2
Breakfast
Homemade granola (organic oats, pumpkin seeds, sunflower seeds, prunes, raisins, dried cherries and blueberries and nuts) in goat yogurt with diced pear, ground flax and fish oil.
matcha tea
Lunch
leftover quinoa salad on bed of lettuce, sliced apple
Dinner
Spinach Frittata
mixed green salad
Day 3
Breakfast
leftover spinach frittata
matcha tea
Lunch
Asian sunshine salad - chopped green cabbage, tangelo, navel orange, mango, cashews, green onion, bok choy, chopped carrots, mixed micro greens and black rice with Asian ginger dressing
fruit smoothie
Dinner
Quinoa polenta vegetable lasagna. This is my husband's delicious and ever evolving dish. We use organic quinoa polenta found at our local grocery store, but he has made his own organic corn polenta from scratch. The polenta is the base layer and then you put fresh basil, Mexican oregano, onion, garlic, sliced green or red peppers, heirloom tomatoes, spinach (from my friend's bountiful garden, thanks Ann), diced kalamata olives, and top it with a little goat mozzarella on top. This is a satisfying and tasty dish.
micro greens salad
Day 4
Breakfast
Sweet potato hash with pastured eggs over easy
fruit bowl
Lunch
leftover Asian salad
piece of fruit
Dinner
Chicken soup
homemade gluten free bread (the best recipe I've found so far for a tender white bread is from the back of Bob's Red Mill's Potato Starch bag, but you can view it here). It's a bread machine recipe and it comes out consistently tasty. I substitute powdered goat's milk and brown rice flour.
Day 5
Breakfast
Hot buckwheat cereal
matcha tea
Lunch
Quinoa polenta vegetable lasagna leftovers
mixed greens salad
fruit smoothie
Dinner
Soba noodle stir fry with shitake mushrooms, bean sprouts, green onions, carrots, celery, bok choy, peas and ginger in a tamari sauce topped with cashews
dessert of fresh blueberries over coconut macaroons
Making the change
I hope this menu gives you a bit of an idea of how to begin eating for healing. You can find more ideas, as well as recipes from the Whole Life Nutrition Kitchen site here. Side note: Because I receive food from my local food coop I have found that I make meals based on what is seasonally available. This is a good rule of thumb. Foods that are grown locally will be fresher and are less taxing to the environment because they weren't shipped from distant places. Having said that, I confess to buying foods that aren't locally grown.
Tips -
Plan your menu and have a shopping list
Make more food at one time- It might seem like a lot of cooking, but I usually make enough to get at least two meals out of what I've prepared and then eat those on days I'm pressed for time or don't feel like cooking
If you make a pot of soup or a casserole, freeze some for later
Snacking - I didn't list snacks in my menu suggestions because you may find that you don't want a snack every day. The foods you're eating are more nutrient dense and satisfying. However, if you do find yourself craving a snack, one of my favorite snacks is fruit, but when I want something crunchy I pop up some popcorn or I have an organic brown rice cake, spread with almond butter, topped with sliced dates, and sprinkled with coconut on top. Yum.
Final thoughts
Change can be challenging, especially if you're dealing with long standing habits. I encourage you to take things slowly. Begin by looking at your pantry. Clean out what isn't healing. Try making one new dish a week. By the end of 7 weeks you'll have a bevy of eating for healing recipes and you'll have revamped your eating habits too. It's important to note that eating for healing will require an awareness on your part of not only the foods you find nourishing, but also those that make you feel healthier and more energized. In this case your gut will literally tell you what it prefers. It's important to listen to your body. Follow your intuition and begin with small changes. As I said in the last post, you really have nothing to lose, except for maybe a few unwanted pounds. Go ahead. Take that first step!
Sources (1) Duyff Roberta, Complete Food and Nutrition Guide, American Dietetic Association, 2006 (2) International Food Information Council Foundation - Functional Foods PDF http://www.foodinsight.org/Content/6/FINAL-IFIC-Fndtn-Functional-Foods-Backgrounder-with-Tips-and-changes-03-11-09.pdf (3) Segersten, A. Malterre, T., The Whole Life Nutrition Cookbook 2nd ed., Whole Life Press 2010
Have you heard the expression, "You are what you eat"? This might call to mind images of heads sprouting into fast food cheeseburgers. Seriously though, have you ever wondered what the food you ate might have eaten, or was fed? If we are what we eat, and the food we eat is what it ate, than aren't we what they ate also. Huh? Perhaps an illustration might help better explain the thought I'm trying to communicate.
Food chain -
Image from the Victoria Dept. of Education
You've probably heard of the food chain, or web. Princeton's Wordnetweb defines the food chain as basically "a community of organisms where each member is eaten in turn by another member" (1). This is depicted by the image at left which shows a very simple marine community food chain. So, this brings me to my tale.
The tale of two eggs -
It all began when I was making a recipe which required two eggs. One egg, the last in a carton I bought from the grocery store, came from a "cage free/grain fed" hen. The other was in a dozen I purchased from my local food co-op. This egg came from a foraging pastured hen raised on a north Texas family farm. As I attempted to crack the food co-op egg into the bowl, I noticed that the shell seemed thicker than the grocery store egg (a result of a diet providing the hen with more available calcium for egg shell formation) (10). However, what surprised me most was the difference in appearance between these two eggs. As you can see from the photo, the egg on the top is larger, has a much deeper yolk color and a cloudier egg white compared to the egg on the bottom.
Having been raised in the suburbs of Chicago and a suburbanite ever since, what I know about farming or livestock could fill a thimble. What I did know was that both of these eggs came from chickens, and I expected them to be rather similar. So, this got me to wondering:
why are these two eggs different from each other?
what might these differences mean from a nutritional standpoint?
which egg represents the healthier option?
Prior to buying eggs from the local food co-op, I assumed I was making a wise purchase by choosing eggs from the grocery store that were marked as coming from "cage-free, grain fed" hens, and I felt the increased cost was justified because of this label. But all was not as it seemed in the land of eggs. As they say in the literary world, "the plot thickens". This tale of two eggs has reminded me, yet again, of the importance of being an informed consumer and it also underscores the need for "buyer beware".
Cage free vs. free range vs. pastured -
The carton my store bought eggs came in clearly states the eggs inside are from "cage-free/grain fed" hens. Okay, I'm sheepishly disclosing that the egg carton's labeling brought images to my mind of chickens happily roaming freely out in the sun and fresh air in a pleasant, green pasture, pecking away to their heart's content. The reality is that "cage free" simply means that the chickens don't live in cages. Admittedly, this is an improvement over the living conditions of caged chickens. However, according to the Humane Society of the United States, "hens laying eggs labeled as 'cage-free' [live] uncaged inside barns or warehouses, but they generally do not have access to the outdoors." Unlike caged birds, "they can engage in many of their natural behaviors such as walking, nesting and spreading their wings", although the cutting of their beaks is permitted (2). Ouch. This type of existence is a far cry from my naive and idyllic view of how I thought cage free chickens lived.
Free range -
Free range chickens sound even better than cage free, right? Not necessarily. The University of California Division of Agriculture and Natural Resources states that free range eggs actually come from chickens that are generally allowed to "graze or roam outdoors" (3). This sounds great in theory, but is this what is actually happening? Evidently, not very often (4). My understanding is that there are no certifications in the US that pertain to "free range" eggs, only to free-range chickens sold for their meat. As a result, the words "free range" can be loosely interpreted and even more loosely applied. For example, in many cases "free ranging" chickens may have access to a tiny doorway in the building where they are confined. The door may be opened for only five minutes, and perhaps only 2 chickens exit through it, but this still qualifies a farm to state its chickens are free-ranging. "No other criteria such as environmental quality, number of birds, or space per bird, are included in the term free-range" (4).
Now, some of you might be saying that this kind of cruelty to animals is a logical reason why we should not eat animal products. However, the purpose of this post isn't to discuss the issues pertaining to a vegan vs. non-vegan lifestyle. So, I am not going to delve into the very real problems inherent in the large scale production of eggs that result from our consumption and desire for an inexpensive product. A primary concern for us as food consumers is that we should be able to make informed decisions and choices about what we eat. This tale of two eggs highlights that the product labeling on egg cartons can be misleading and the eggs inside the carton, forgive the pun, might not be what they're cracked up to be. So, back to the tale and the pastured eggs I purchased from the food co-op.
Pastured -
The food co-op egg carton's label said their eggs came from pastured hens. Wondering what the term "pastured" really meant, I took my question straight to the source. According to Mrs. Connie Hale, who runs Windy Meadows Family Farm with her husband Mike and their children, the term "pastured" on their farm means that their "hens spend almost their entire life spans on grassy turf, most often protected [from predators] in large, movable bottomless pens, or electric netting enclosures." In this way, the chickens "have direct access to the forage and insects that make up their natural diet. The chickens are usually 'locked up' at night for added protection from predators, but at the first light of day are released to begin another day in the fresh outdoors."
Big differences between cage free, free range and pastured hens -
If you'd like a better appreciation of the differences between the way factory farm eggs are produced vs. the sustainable, family scale agricultural way of producing eggs check out the video below:
You can find the Cornucopia Institute's Organic Egg Scorecard here.
Chickens are what they eat too -
Eating eggs that come from hens raised on pasture have benefits beyond the more humane and sustainable aspects of this type of farming. Connie Hale from Windy Meadows Family Farm, also mentioned that because chickens are omnivores there are definite positive effects to the health of the hens and their eggs when they spend most of their lives outdoors foraging on the pasture in the fresh air and sunlight. This is because the natural diet of chickens consists of insects, worms, green plants, and seeds, among other things. This type of diet includes more diversity than the feed grain mix that most caged, cage-free, or free range chickens are fed (7). So, this answers my first question: Why are the two eggs in my tale different? They are different because of the hen's diet.
Nutrition benefits from pastured eggs -
As Connie so aptly put it, "Everyone is healthier when he eats his greens, even our animals." Science is finding that animals allowed free access to pasture are generally healthier. Researchers have found that pastured foraging hens receive more beta carotene, magnesium and other vitamins and minerals than do animals who are not able to forage. When animals eat this type of diet this also translates into a healthier diet for those of us who eat the products that come from these animals (5).
One study by Penn State's College of Agricultural Science showed that "compared to eggs of commercial hens, eggs from pastured hens had twice as much vitamin E and long-chain omega-3 fats, more than double the total omega-3 fatty acids and less than half the ratio of omega-6 to omega-3 fatty acids" (5). Western diets tend to be higher in omega-6's than omega-3's, but scientific evidence suggests that "higher dietary omega-3 intakes are associated with reductions in heart disease" (6). You can read more about the health benefits of these fats here. Researchers also found that the Vitamin A concentration was "38 percent higher in the pastured hens' eggs than in the commerical hens' eggs. Their research shows that nutrient levels present in the eggs are responsive to dietary changes in the hens.
Another study found that as compared to US Department of Agriculture (USDA) data for commercial "factory-farm" eggs, the eggs from hens raised on pasture contain:
one third less cholesterol
one quarter less saturated fat
two thirds more vitamin A
two times more omega-3 fatty acides
three times more vitamin E
seven times more beta carotene (this explains the bright orange color of the yolk)!
three to six times as much vitamin D (it's good to get a little sun)! An example of what this translates to in our diet is "two scrambled eggs from pastured hens may give you 63 to 126 percent of the recommended daily intake of 200 International Units of vitamin D" (6). You can read more about Vitamin D here.
Well, that answers my other two questions. Eggs from pastured hens are more nutritious than conventionally produced "factory farm" eggs. So, considering the nutritional benefits, along with the more humane and sustainable farming practiced in raising pastured hens, for my dollar, the food co-op egg is the better choice. I would much rather support a small, local, family farm that raises their eggs in a humane, responsible and sustainable way. Best selling author Michael Pollan says it best - We can become responsible consumers. Consumers and farmers have shown with the organic movement "how they can work together as co-creators of an alternative food system. We need to join together now, to recruit a larger and larger army of co-creators, to rewrite the rules of the game and create a different kind of food system" (9).
I wish I could say this this tale ends happily ever after, but I can't. The underlying issues still remain. As Michael Pollan points out, we consumers have the ability to force a change in food labeling and production processes. However, until this occurs the tale continues. Change is difficult and often requires concessions. As is evidenced by the price of the pastured eggs I purchased, one concession for consumers will come in the form of paying higher food prices. For many, this economy has brought a time of uncertainty where just getting any food on the table is difficult enough. Never the less, I encourage you to consider that cheap food is really more expensive in the long run. This is because it's generally lacking in nutrients. As a result, it leads to more disease and higher medical costs (8). There really is no escaping the fact that we are what we eat.
PS - In case you were wondering...which egg in the photo was from the foraging pastured hen? The top egg.
What does a cloudy egg white mean? "Cloudy egg whites usually indicate very fresh eggs" (3).
Sources (1) Princeton Wordnetweb - http://wordnetweb.princeton.edu/perl/webwn?s=food%20chain (2) Humane Society http://www.humanesociety.org/issues/confinement_farm/facts/guide_egg_labels.html (3) University of California Dept. Natural Resources - http://ucanr.org/freepubs/docs/8154.pdf (4) United Poultry Concerns - http://www.upc-online.org/freerange.html (5) Penn State University - http://live.psu.edu/story/47514 (6) Linus Pauling Institute - http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/ (7) Mother Earth News - http://www.motherearthnews.com/natural-health/health-benefits-free-range-eggs.aspx (8) Dr. Mark Hyman - http://www.huffingtonpost.com/dr-mark-hyman/why-quick-cheap-food-is-a_b_681539.html (9) Ecoliteracy Michael Pollan - http://www.ecoliteracy.org/essays/we-are-what-we-eat (10) Skyline College - http://www.skylinecollege.edu/case/biol215/docs/eggshell.pdf
Remember when cloning became a reality? At the time it seemed unbelievable and amazing that scientists could create a genetic twin of another organism, in this case a sheep named Dolly. Then came cloned goats, pigs and cows, the meat and milk of which has been deemed safe to eat (Newsweek). Now scientists can genetically engineer (GE), or genetically modify organisms (GMO) of all sorts. They do this by combining genes or sequences of DNA from one organism with another and altering things like hormones, plants and now animals, like the salmon.
So back to "Frankenfish". Why is this salmon stirring up controversy? After all, given the growing consumer demand for salmon, the fact that overfishing and other issues have caused salmon to decline, and combined with the world's need for increased food security, a farmed salmon that can grow more quickly seems like a good thing, right? Well, yes... and no.
As biotechnology continues to advance, even more questions are generated. Such as, what makes something natural as opposed to artificial? According to Dictionary.com, natural is defined as "existing in or formed by nature". Could a genetically engineered salmon be considered natural? After all it is derived from things that exist in nature. A few other questions. Are GE foods safe? Should we as consumers have the right to know whether or not what we are eating is a GE food?
The US Human Genome project coordinated by the US Department of Energy and the National Institutes of Health, was responsible for identifying the human DNA sequence and was the first scientific organization to look at the ethical, legal and social issues arising from their genetics work. A few of the benefits and controversies relating to GE foods that they have identified are: Benefits
increased nutrients, yield and stress tolerance
increased hardiness, resistance and productivity
better yields of milk, eggs and meat
enhanced taste and quality
reduced maturation time
Controversies
"Potential human health impacts, including:
allergens
transfer of antibiotic resistance markers
unknown effects
Potential environmental impacts, including:
unintended transfer of transgenes through cross-pollination
unknown effects on other organisms (e.g. soil microbes)
loss of flora and fauna biodiversity"
One of the first things to jump out at me from the Human Genome Project's list of controversies relates to allergens. Would you be surprised to learn that food allergies are in the rise in the US? The Food and Drug Administration (FDA) lists the top food allergens here. Milk, soybeans, peanuts and wheat are included in the top ten.
Milk is genetically modified when cows are given a growth hormone called rBGH. You can read more about this here. Wheat and soybeans are two GE crops grown in the US. Interestingly, a protein in soybeans can have a "cross-reactivity with peanut allergies", so it's believed that soy allergens are linked to peanut allergies (Organic Consumers Association, OCA). It's significant that since the GE soybean was introduced in the US in 1996, peanut allergies have doubled from 1997-2002 (OCA). Also, intolerance to gluten found in wheat has quadrupled since the 1950's (LA Times).
As the Human Genome Project's list shows, the issue of allergens is just one area of concern. Additionally, the Union of Concerned Scientists includes antibiotic resistance, production of new toxins, concentration of toxic metals and increased risk of toxic environmental fungi as other potential harms to our health posed by GE food. As food consumers, it seems prudent to be aware of what foods are genetically engineered. The Union of Concerned Scientists has a list of the GE foods currently allowed on the market here. However, GE crops can also be found in many processed foods. According to the Colorado State University Extension, "the most common GE crops in the United States are soybean, corn, cotton, and canola.... Because many processed food products contain soybean or corn ingredients (e.g., high fructose corn syrup or soy protein), it’s estimated that 60 to 70 percent of processed foods in grocery stores include at least one GE ingredient."
So, how do we determine which foods contain GE ingredients? The reality is we aren't able to choose between GE foods and non-GE foods because we don't know which foods contain GE ingredients. It comes down to labeling. This concern has been raised in the past when other GE foods have been created. Aqua Bounty's GE salmon has brought the issue of food labeling to the forefront once again. Groups like the Center for Food Safety and the Truth in Labeling Coalition are requesting that the Food and Drug Administration (FDA) require GE foods be labeled as such. As of this date, no mandatory labeling law is in place. The Colorado State University Extension has a current fact sheet on the labeling of GE foods here. There's also a non-GMO shopper's guide app for your smart phone available from here and a word document version here.
What's the bottom line? Admittedly, there are benefits to GE products. The FDA states that, "Only food from GE animals that is safe to eat will be permitted into the food supply." I wonder. How can we know at this early stage if the GE salmon will be safe for human consumption in the long run? Is this "Frankenfish" friend or foe? It's true that great accomplishments often come with an amount of sacrifice and risk. In this case, are the sacrifices and risks greater than the benefits? I think that remains to be seen. Until there is sufficient scientific data showing GE foods to be without risk, I believe we should be able to make informed decisions about what foods we choose through labeling. What do you think?
2/11/11 Update: Washington, DC – “On Tuesday [2/8], a bi-partisan group of U.S. House Representatives introduced critical legislation (H.R. 521) mirroring a Senate bill from the end of January (S. 230) to keep the first genetically engineered (GE) food animal, AquaBounty Technologies AquaAdvantage salmon, off our plates...At least 30 House members and 14 senators have written the Obama administration either expressing serious concerns about the manner in which the FDA conducted its review of Aquabounty’s GE salmon, or calling for the outright prohibition of its approval for human consumption." Stay tuned for the FDA's response.
I just couldn't resist the soap opera play on words in the post title. It's just that this post has a cast of sensational leading characters and a dramatic, healthy plot. First, let's consider the main character, the amazing human body. Just think about it. Every second our bodies are creating 25 million new cells. Our hearts beat approximately 100,000 times a day, and our lungs inhale 2,000,000 liters of air daily. The list goes on. Our bodies are also continually exposed to less than optimal conditions. Pollution, chemicals and other stressors can all take their toll. Yet, the body will "take a licking and keep on ticking." Clearly our bodies are designed to function even when they are stressed. Talk about a daily drama!
However, the body can only do so much. Chemical exposure from the environment and the foods we eat can result in our bodies becoming less efficient or completely unable to eliminate toxins. Even though the body will attempt to function, it is not able to perform at its peak levels. Sometimes, systems in the body can become overwhelmed and disease can result.
The contamination to our bodies from chemical stressors is referred to as "body burden." "Scientists estimate that everyone alive today carries within her or his body at least 700 contaminants" (Onstot, J...). A group of experts called the President's Cancer Panel reported that Americans are facing "grievous harm" from our exposure to chemicals in our food and environment (Washington Post)." It's depressing, but there is something we can do to support the function of our bodies. This is where detox can help.
Just what is detox or detoxification? Simply put, it's any process that enhances the body's ability to eliminate toxins. There are a variety of ways to help the body with the process of elimination. Some detox approaches seem pretty radical to me. I have found that the commitment to every day good nutrition, with a focus on foods that support the liver, is a more effective detox plan than the more extreme forms. This is what makes me feel the best. It's a lifestyle commitment to improving my health.
The next character in our soap cast, the liver, is vital to our health. We can't live without it. Could that be why it's called the live-r? Remarkably, this organ will still function even if 75% of it is diseased. As if that isn't enough, the liver also has the capacity to regenerate. Like I said, our bodies are amazing. I find it fascinating how many functions the liver performs. If you'd like to learn more, you can read about them here. I'm just going to summarize and say that one of the liver's main functions is to act as a filter. It transforms toxins into harmless chemicals for excretion from the body.
So how can you help your body with detox? First and foremost is to reduce stress on the liver. To begin with, strive to eliminate excess alcohol, consumption of fast foods that usually contain unhealthy fats, stop smoking and avoid exposure to pesticides, herbicides and toxic chemicals that can be found in personal care and cleaning products. You can find a list of healthier personal care and cleaning products located here. Also, attempt to choose organic whole foods like dark green, leafy vegetables, as well as other foods that will support your liver. Here's a list of a few of the powerhouses:
Artichoke leaf - stimulates production of bile and helps strengthen liver cell membranes
Dandelion root - increases bile flow
Green tea - protects the liver from toxin damage, especially from alcohol, and may also help prevent liver tumors
Milk-thistle seed - strengthens liver cell membranes, stimulates bile production and promotes glutathione production. Glutathione is used in virtually every body cell to neutralize toxins.
Turmeric root - anti-inflammatory that elevates detox enzymes in the liver
The reality is we are rarely aware of our body functions until they go wrong. Then they usually have our complete attention. Unfortunately, at this point it is often times an uphill battle to healing. As the saying goes, "An ounce of prevention is worth a pound of cure." Prevention of disease really is the best medicine. When it comes down to it, we only have one liver and one life. One of the keys to peak liver function and optimum health in general is good nutrition. This is a critical component of disease prevention and the prescription for a healthier life, and that's no soap.
Sources
http://www.medindia.net/facts/index.asp
Onstot J, Ayling R, Stanley J. Characterization of HRGC/MS Unidentified Peaks from the Analysis of Human Adipose Tissue. Volume 1: Technical Approach. Washington, DC: U.S. Environmental Protection Agency Office of Toxic Substances (560/6-87-002a), 1987.
I think we can all agree that eating more fruits and vegetables is healthier than choosing to eat a candy bar and cheese doodles. But, when it comes down to which fruits and vegetables, well, it can be a tricky exercise. What is the nutrient content? Glycemic index? Is it organic or conventionally grown? Adding to my confusion is the fact that there is often conflicting research information released about our foods. It's no wonder on a recent trip to the grocery store my husband questioned, "Is organic produce really better?"
Well, let's see. There was a study done in the UK by the Food Standards Agency (FDS). This is the UK's version of our FDA. They stated that "there are no important differences in the nutrition content, or any additional health benefits, of organic food when compared with conventionally produced food." Let's take a look at the first part of this statement - nutrition content.
There are other studies that have shown that organically grown food does contain more nutrients. One example is an article in the Journal of Agricultural and Food Chemistry. It states that a study done on organically grown corn, strawberries and marionberries showed "significantly higher levels of cancer-fighting antioxidants than conventionally grown foods." I think it's especially interesting to note this research suggested that "pesticides and herbicides actually thwart the production of phenolics." These are chemicals that act as a plant's natural defense. They also happen to be good for our health.
Which brings me to the second part of the FDS's statement where they say there weren't "any additional health benefits of organic food when compared with conventionally produced food." Well, we know that organic foods don't come with any extra chemicals in the form of herbicides and pesticides! I copied this straight from the Environmental Protection Agency's (EPA) website: "Laboratory studies show that pesticides can cause health problems, such as birth defects, nerve damage, cancer, and other effects that might occur over a long period of time. However, these effects depend on how toxic the pesticide is and how much of it is consumed." The EPA also states: RISK = TOXICITY x EXPOSURE.
If a health risk increases in relation to the toxicity of the chemicals used in growing fruits and vegetables and the amount of these foods I'm eating, then it makes sense to me to go organic. Not just because I'm consuming less chemicals that are bad for me, but because with organic I believe I'm also getting more of the plants good stuff. So, I think organic really is better.
