Sated: Full fat or no fat, please

Today I read yet another article explaining how we've been doing it wrong. For years, doctors gave us the wrong advice about what to eat and what to avoid. Unwittingly, maybe... but their tune is changing, and we'll all be better for it. Avoiding fat isn't the answer to better health. Eating real, whole foods is.

I grimace whenever I see a health "authority" recommending a low fat diet or when I can only find non-fat products on the grocery shelves. Regardless of the changing tune, there's still a lot of misinformation out there. I read it in articles online and off, I see it at work in our cafes - where low fat is king. And I see it in random places where it seems to me it's a "shouldn't be." Most low fat foods also have unhealthy additives, not to mention they're low on the satisfaction scale.

I followed the no-fat path for a while. When Joe Piscatella's book, Don't Eat Your Heart Out, came out in the '80s, I gave up just about everything. I stopped eating red meat - no more fast food burgers for me! No butter, no oil. No bacon! And just non-fat dairy. I was determined. I hated the way high fat foods felt in my mouth.

I eventually fell off that wagon, but I stayed on that track for a number of years - a move to Vancouver and regular visits to a naturopath only made my diet more extreme - I gave up all dairy, corn, yeast, wheat and caffeine, among other things.

Now, many years, lots of research, and trial and error led me back to whole foods. Foods with natural fats are flavorful and satisfying. They're not laden with fillers or chemicals. And I'm not talking about deep fried foods, nor chips or foods made from highly processed or genetically engineered oils. Just whole, real foods. Cream. Butter. Grass-fed beef. Olive and coconut oils, and rich, creamy avocados. Nuts and seeds. And yes, even bacon occasionally - ideally when I know where it's from. Appropriately proportioned, these are healthy, satisfying choices.

My new favorite thing? Kefir. Most grocers sell just a couple of brands, and mostly low fat or non fat. But the real prize is from our local Grace Harbor Farms. This stuff is rich and delicious. If you're not in the Northwest, perhaps there's a local dairy near you with something similar. It might be worth exploring. Kefir has the added benefit of being fermented, full of probiotics - the good bacteria our bodies need. Greek yogurt is also a healthy option, but I think the best advice is to read the ingredients on the containers you pick up. If it's full of stuff you can't visualize or pronounce, it might be good to pass up.

Studies show: Small food choices can have a big impact

As a member of my local natural foods co-op, I'm a lucky recipient of their monthly newsletter, in which they regularly publish articles about food, farming, nutrition and health, including news bites from other publications.

The food / health connection is one I've made - incrementally - for 25 years or more, and I regularly read studies and news articles from a wide variety of sources, keeping in mind that findings change and results can be skewed by wherever the research money comes from.

One constant: What we put in our bodies does matter. Whether you're looking to lose weight, manage a health condition, want better nutrition, or avoid pesticides and contaminants - there are no shortage of reasons to read, watch and care.

A couple of clips from the November PCC Sound Consumer news bites caught my attention:

• Because diabetes is pervasive in my family, I'm intrigued by a new Harvard study: Just two servings per week of whole fruit can reduce the risk of Type 2 diabetes by 23%. Just two per week! They suggest apples, grapes and blueberries in particular. When my mom was learning how to manage her diabetes at the Joslin Diabetes Center, I remember learning that because of their high sugar content, grapes could negatively impact blood sugar and should be eaten with other food or avoided. So this is new for me. That said, the study also confirms that fruit juice can increase risk - which isn't new (fresh vegetable juice is a better option, or a smoothie with protein). Orange juice can get your blood sugar back to normal quickly when it's low, but fruit juice, particularly commercial, is never an optimal choice for health. Just two... That's a small step to reduce your chances by over 20% if you're at risk. I know food deserts exist, but for most of us, finding a couple of apples is as close as a grocery store. We just have to make that choice.
   
• Since others in my family either succumbed to heart disease or are in some way managing it, a report by the Union of Concerned Scientists made me take note. The study states that if we increase our fruit and vegetable intake to the daily requirement,* 127,000 deaths from heart disease could be prevented - not just saving lives but also saving about $17 billion in annual medical costs (nationally). Just adding a half-cup a day to our current average diet could save $2.7 trillion. So while they're talking numbers and dollars, what those really mean is better health for those who do this. 

For not much effort, those are some impressive numbers.

Eating well doesn't have to be hard, although changing habits can be. That's why even incremental change can make a difference. Maybe start with one or both of these if you're not already doing them. Or just choose one thing - whatever that looks like for you - that makes you feel better. Then see what happens?

A lot of what we eat is what we're used to, often what we grew up with. We like it, we say, when we may not have have anything to compare it to, or haven't given other types of foods a chance. I said that about fast food cheeseburgers not so many years ago. Now I can't imagine eating any kind of fast food; I just can't un-know what I've learned about food. And what I like and what I crave has changed as I incrementally changed the foods I ate.

This was wildly evident at Thanksgiving. These were the foods I grew up eating - and loved. While I enjoyed the visit to memory lane, even my mother's "famous" cranberry marshmallow salad will remain in my past, along with canned cranberries, white rolls, margarine and Cool Whip topping (although I admit, I'll still put black olives on all my fingers and then eat them...). I've trained my palette to like the real thing, the healthier thing for me, and I can't go back.



*The RDA varies by age and gender. While I agree we all need to eat more fruit and vegetables, I would argue some of our government recommendations, and wish they'd push for better food, generally. 

Winter tips for health and happiness

While the calendar still says fall, winter is settling in here in the Northwest. The days are shorter, the nights dark and long, and it's starting to get very cold by Northwest standards. Staying healthy and happy this time of year can get a little trickier as we all spend more time in closer indoor quarters. The weather, the light, and all that togetherness can affect us both physically and emotionally.

A murder of crows in a backyard tree

Since I'm often asked how I stay sane and sated, here's a look at my philosophy and a sample of my own practices for the long winter months.

Sustenance: Eat chocolate. I have a sliver of organic dark Theo chocolate every day, usually after dinner. I'm a firm believer that what we put in our bodies has an impact on how we view the world around us, and a little bit of chocolate makes me happy. By some standards, I may eat too much, but at about an ounce a day, I'm not going to worry about it. That said, I eat whole, fresh and largely organic foods and avoid most of the packaged stuff. I'm not afraid of butter, oils and cream, at least in smallish quantities. But too much sugar or fake food and I'm sluggish and depressed.

Hydration. Coffee with cream is a weakness, but I feel better if I drink more water each day. I don't buy bottled water; I've seen too much washed-up plastic on beaches and I don't trust the packagers to do any more than filter the tap, while fighting to privatize water when fresh clean stuff should be everyone's right. Filtered water from my own tap in a reusable bottle works just fine for me, or I'll make a pot of herbal tea when I need to warm up. If extra hydration is needed, coconut water offers up good nutritional value and electrolytes, and doesn't add unhealthy sugars.

Move more: While eating less and moving more is always a good idea, these are much harder for me this time of year, with moving more the hardest. A recently acquired FitBit has me tracking my steps, though, so I aim for no less than the requisite 10,000 a day to maintain some semblance of fitness. This may mean a walk at lunch, or, if I'm a few thousand steps short at the end of the day, running in place on my rebounder (the mini trampoline that lives in my dining room). I've yet to make the gym a habit but I intend to change that this winter. And when I need an inspirational lift, I plug in my Zune (yes, I'm one of the few who have one), and do some form of aerobic dance movements in my living room to old Motown. (Yes, I dance like no one's watching, and I really hope they aren't...)

Move less: Getting enough sleep is essential, and the amount needed varies by person. The suggested amount usually hovers at no less than 6 hours per person, and I am wont to get this. Yet, life looks so much rosier when I do so I continue to make the effort. Recent reports suggest it's OK to break it up into 3 or 4 hours here, another 3 or 4 hours there, with just a few hours in between. If only I had all those hours to make that work! When I boot the cat from the bedroom, I'm more likely to get my sleep. A soft heart and warm bed makes for sometimes sleepless nights.

Shilshole Marina before a storm

Get out: I'm less likely to venture out when I'm cold, especially once I'm tucked inside the house, comfortable and warm. And, I know that being in nature is good for my mental, emotional, physical and spiritual well-being, so out I go... not always, but sometimes. To the marina, the beach, around the neighborhood... When I'm at the beach, I'm always in awe when I remember there's an entire big city behind me, and all I can see is an expansive horizon. This feeds my spirit and opens my mind and heart. I'm especially fond of these places during winter months, and at night, when there aren't many people there.

Get social: At one time a full-on extrovert, I am adopting more introverted ways as I age, so I can be just as comfortable at home as in a social environment. But research shows that a solid social circle can extend life, and therefore, I suspect, it can figuratively shorten the winters. I am content with my own company and books, magazines, and the Intranet are my friends, yet I'll admit that nothing compares to shared experience with my partner or a sister, connecting minds and hearts, enjoying a laugh. So making the effort to socialize has multiple benefits.

Get inspired: As a kid, reading opened me up to whole new worlds, and while I spend far less time with books now, a good winter tale can make even the shortest day of the year seem ... well, too short. Who inspires you? What intrigues you? Reading about people and things can spark the imagination, replenish your soul, and fill a void with ideas and dreams. I have so many books waiting to be read that I can't begin to list them, but I'm sure there's one in every genre. Or close.

Find light: Long nights coupled with gray Northwest skies can get the better of me now and then. Full spectrum bulbs and regular Vitamin D3 supplements go a long way to brighter days. Most of us who live with limited natural light need to supplement; while Vitamin D3 really doesn't have side effects, it's still a good idea to have your blood levels checked first. And... as mentioned earlier, getting outside at any opportunity, even in low light, is better than not at all. I'll admit to a penchant for Christmas lights; my pagan heart likes the light and festivity and their cheerfulness make December much more bearable.  
And lastly, there's gratitude. I think that's how all my posts close these days. I have endless things to be grateful for, and when life looks gray and grim, well, I can remind myself of all that's good in my world, and almost everything gets easier.

I believe every one of these contribute to a healthy, vibrant immune system, as well as my overall happiness. I'll also give a shout-out to being germ friendly; our love affair with anti-bacterial everything does us more harm than good, And even when I couldn't afford it, I'd find a way for a semi-regular massage. I'm convinced it keeps me both sane and sated, in every way.  

Full circle: Sustainable Ballard's 5th annual Edible Garden Tour

We were sitting in the backyard when a woman walked around the corner of the house. "Would you like to be part of Sustainable Ballard's Edible Garden Tour? Your garden is really inspiring."

And so it is we're once again on the Edible Garden Tour - five years after the first, which was our first as a community garden. A few things have changed. The gardeners, for one, although several of them remain our friends. My neighbor, Shiv, is the exception, although he's brought family members along to help.

And all that work we did in 2009? Well, I have news for you. We have some invasive grass that's beyond tenacious. The layers of impermeable paper and plastic, along with the foot or so of bark, were no match for the invasives. And we have no shortage of various types of nightshade, holly, ivy, and brambles - and who knows what else. Oh - and oregano, lilac, ocean spray and maple. Who knew these would spread the way they do???

But that said, it's all coming together again this year. Thanks largely to Ice Jackson, as the bluetooth in my car so designates him (he's my ICE - In Case of Emergency - contact). He's now back from seven months at sea, and the garden is grateful. As I am. I think both the garden and I have felt parched, and his return is like quenching a long-held thirst.

I like gardening. There's something very satisfying about pulling weeds and watching seeds grow into edible plants. But because this yard is so huge, and there are so many weeds, it's just too much on my own. He is so much more able than I am - so much stronger, and allergy-free. That combination makes the work go much faster, and the visual sense of accomplishment that much more rewarding. And while so much work is required to keep it up, this garden continues to be a very special place.

The garden tour is Saturday, June 29 (here's the event website with details). If you're reading this and in the 'hood that day, come on by. I suspect it'll be a bit of a party.

May 2013: Getting started

May 2009: Getting started

June 2009: Edible Garden Tour day

A truck-load of caged chickens... another reason to eat local and organic

I'd rather know the chicken and eggs I
eat aren't stuck in shoe-box sized
cages, their beaks cut off and then
pumped full of drugs. Give me
roaming chickens any day... 

Driving to work this morning, I passed a semi-truck with its entire cargo area loaded with cage after cage after cage of chickens. Small, barely-big-enough-for-the-bird cages. Open to the elements. My stomach did a little flip. A voice in my head said this isn't right...

I know some people see these chickens as just birds - they're food, and we're suppposed to have dominion over them - and that it doesn't matter. But not me. It feels cruel, unjust, inhumane. And it's unhealthy - for the bird and for us.

I know not everyone can afford to buy local and organic right now, and that's a big 'shoudn't be' in my mind. But I have to draw the line somewhere, and I just can't eat meat from animals raised this way. I don't need to visit the farm, like they did in an episode of Portlandia, but I want to trust my source. I'd rather eat vegetarian meals than contribute to a food system where animal conditions aren't considered. And I'm not a vegetarian. I enjoy eating meat and I believe my body functions better with at least some animal protein every week.

But watching my cat and other pets (birds included), and having spent time on a friend's farm, I can't believe for a minute that animals don't feel. In addition to being confined to cages with barely enough room to turn around, it's common practice in the commodity chicken market to remove their beaks, fill them with antibiotics and supply feed grown with various pesticides - among other heinous practices. 

A couple of good resources to learn more are Organic Consumers Association and the Environmental Working Group. And while I don't love the title of this one, here's another site that spells it out pretty clearly.

Sustainable and / or organic food could feed the world if big agriculture wasn't calling the shots in our political system. But they are, so the best thing we can do is vote with our purchases. And speak up and speak out when we can. While Scientific American suggests a hybrid approach, this article still states, "When farmers apply best management practices, organic systems, for example, perform relatively better."

Here are a few resources that support organic food production and illustrate why it's important - how it might just eradicate hunger and have a positive impact on our environment.
The Atlantic
PCC Natural Markets
WorldWatch Institute

Nothing like a little health scare...

... to catch my attention. It might still be a scare. I don't know yet. When I got the results of my last blood test, I had a bit of a surprise.

Food yet to be.... I am also grateful
for my grandfather's garden as a child.
He taught me to love fresh vegetables.

I have exercised and eaten well for most of my life (although I cringe to think of the Vienna sausages, margarine, Crisco, nacho cheese Doritos, Top Ramen and fast-food burgers of my early years). I made a big change in my mid-20s, though, when I made the connection between food and health. So whether by design or by luck, I've stayed pretty healthy and at a good-for-me weight. And at mid-life, that's no small feat, really, especially given my family genetics. But my recent blood work showed slightly high cholesterol (the kind that isn't supposed to be high) and elevated liver enzymes.

I think I know why my cholesterol is high. I'm barely moving. I sit all day at work. I haven't exercised - much - over the last two years or so. The first year due to... well, not sure why; the last, due to injury from trying to do too much too soon. I've gained some weight. I'm sluggish.

The liver enzymes sent me spinning. With any luck, the high numbers are a fluke and related to the two glasses of wine I'd had the Saturday night before my Thursday morning blood draw. Since I so rarely drink now, the guy at the supplement store said it's possible. Still, I couldn't help but flash back to all the years I over-consumed: the self-abusive teen years, the early 20s backslide, the early 30s divorce, a couple of single years, and then trying to keep up with my hard-drinking social circle until about 40, when I finally had enough. Chances are, any damage from those years would have shown up sooner (thank god for teenage resilience), so right now I'm just counting my blessings and trusting that maybe I have a higher purpose and that all will be well.

What this did, though, was got me moving again, in a much bigger, consistent way. As I've mentioned in previous posts, I've exercised since my late teens (despite countless bad habits to counter-weight the benefit in those earlier years), but stopped running - my exercise of choice since anxiety kicked in at 32 - in late December, 2009, when I lost my resistance to cold temperatures and couldn't make myself leave the house for much of anything but work. I did, however, continue to go to the climbing gym pretty regularly til June, 2012. Good for strength and balance, but not for maintaining general fitness or keeping off the weight from a mostly sedentary lifestyle. In 2010, 2011 and the beginning of 2012, I dabbled in exercise doing things like Zumba, marina walks, and 'dancing' in my living room aerobic-style to Motown, alt rock, post-punk and some 70's classics (I sure hope nobody can see through my curtains) - but nothing consistent to maintain an acceptable level of fitness.

In June 2012, I decided to start running again - slowly, just a run / walk routine. But I quickly added in some stair climbing from the beach to upper Golden Gardens park, and damned if it wasn't too much too soon. An injury sidelined me. Despite joining a gym in November, it's been nearly a year since I've done any kind of consistent exercise.

Now I'm in physical therapy for what I thought was plantar fasciitis but appears to be more hip and glute related due to sitting too much. My calves are insanely tight, and my poor feet aren't able to handle the burden. I am now on a regimen back to health: a run / walk program, heinous glute strengthening exercises called 'fire hydrants', and a variety of other stretches and toning exercises. It seems to be helping - my body feels better and I have more energy, but the real test will be the next blood draw. I don't have the genes to be a slacker. I just don't and I know this.

I do have other things in my favor. When I read about liver health, I give myself points for these:

Black beans, brown rice, avocado
and a dollop of sour cream (all
organic) - a typical weeknight dinner.

• My daily diet is better than most. I love kefir and yogurt, I've always loved vegetables, and I don't eat a ton of fruit or meat - and when I do, it's likely organic and, in the case of meat, grass-fed. My morning cereal is gluten free and my naturopath says the amount of soy I use in tea and over cereal is nothing to worry about. Black beans are a favorite, and I've given up white rice for brown. I don't eat junk food, or rarely, and nothing with high fructose corn syrup goes in my body. Ever. I am a label reader. And I avoid aspartame and sugar and white flour and rice (mostly - sushi being an exception, although I prefer sashimi), and attempt to be GMO-free. I admit I indulge in Theo organic dark chocolate every single day, and I do like tea and coffee for their caffeinated impact. I've started making a green juice every few days. And I finally found a Kombucha I like (GT's raw, organic gingerade - yum!). 
• My supplements are the result of previous blood draws - I take only what my blood work shows I need - D3, DHEA, cod liver oil, cal/mag and a thyroid boost. And the only drugs I take are allergy meds.
• Most of my personal products are nearly toxin-free, with organic ingredients when they're available. I use soaps, shampoos, cosmetics (except mascara), lotions, potions and household cleaners and detergents that are free of the most egregious additives. I do get my hair colored. I'm not a complete purist; I'm not interested in looking my age (although my "real age" according to my biometrics is 38 - that I can live with!) and I want to always look my best. But I also want to age well and stay healthy.

So the piece that's missing was vigorous exercise and while I'm not there yet, I'm getting there. I have left my personal little pity party that kicked in with the injury behind and I'm about six weeks into my new plan and so far, so good.

Now I'm crossing my fingers, saying a few prayers and asking for grace that my next blood tests come back within normal range. My mantra: I'm healthy in every way. I'll keep you posted.

The good life

Sustainable Ballard's Food & Health Guild held its first summer event tonight, an "Eat Local" potluck. The open invitation suggested we bring a food dish to share made from local ingredients - ideally from our own gardens, as well as our favorite kitchen garden recipes and any questions we have about what to do with what we grow.

Over a dozen of us shared delicious food, from homemade plum wine and berry dishes, to quiche made from garden produce and eggs from backyard chickens. A number of us had picked up or had delivered a box or tote from Sail Transport Company - and of course we all raved about the Buck Hollow Farms honey.

I learned that beets really aren't very hard to prepare - simmer in a little vegetable broth, add a touch of honey, and they're as sweet as can be. Italian prune plums make fine wine - a batch started in September when the plums are ripe yields delicious results in January. There are a thousand uses for kale - and almost as many types. It's just about time to plant greens for fall crops. Garlic flowers can be sprinkled on top of main dishes and salads for a nice finishing touch. Edible flowers add not just gorgeous color but deliver a nice little flavor package. Bellingham hazelnuts made me want to plant my own. Amazingly enough, I don't think there was a single zucchini dish!

Thanks to Paula, a 23-year Ballard resident, for opening her home and garden. The idea was to come away inspired and with take-away tips and information. For me, it was a pretty successful evening.

(Photo: Jenny's salad, with all things fabulous from her garden)


A bit about the Sail Transport Company
The Sail Transport Company tied up to the public dock at Golden Gardens on Saturday morning with about 40 shares of fresh produce from Olympic peninsula farms.

I met the boat to take some photos for a friend and colleague, and watched Alex, Fulvio and Robin unload the totes and boxes onto trikes and bikes for the last petrol-free leg. After a 25-hour return trip from Sequim (apparently the longest one yet, after a record-breaking quick trip over), the sailors were concerned about wilting, but the radishes, garlic and greens were impressive, and as pretty or prettier than anything I've seen in most grocery stores.

From the boat, I went to the local pick-up point to get honey pre-ordered by friends. Angela from Kick It Boots & Stompwear has opened up her store on NW Market, just west of 24th, for those who live outside of the delivery area to pick up their shares. The mood was festive - by 10 a.m., the air was already hot, the produce was sheltered in shade, and a fiddle-player entertained passers-by and customers.

If you're not already part of a CSA or growing your own, this is certainly worth a try. At least get on their e-mail list!