Organic Food Too Expensive?

Organic food is all the rage, and with good reason, but many people still feel they can't afford the higher price tag that comes with the organic label.  If you want to buy organic food, but can't seem to work it into your budget, here's a few things to help you prioritize your choices:

1.  Choose organic meat and dairy.  I know this sounds counter-intuitive, and ideally, you're eating more vegetables and fruits daily than meat or dairy.  While pesticides are actually sprayed directly onto vegetables and fruits, meat and dairy animals are higher on the food chain.   So while you can still wash your vegetables and peel many of your fruits, animals that have eaten large amounts of feed with pesticides have concentrated those toxins, often in their fat cells.  Combine those toxins with the well-documented health effects of animal-based proteins, and you have a recipe for poor health.  Animals raised in an organic manner will also have been fed a more balanced diet, which will reduce the inflammatory properties of their meat significantly, and lessen the negative effects on your long-term health.

2.  Some fruits and vegetables are more pesticide-laden than others.  Some foods require more pesticides when they're grown conventionally and others don't need as much.  The Environmental Working Group puts out a Shopper's Guide to Pesticides in Produce that you can download and keep in your wallet to reference when you're at the grocery store.  It can help you decide which produce is the most important to buy organic.

According to EWG's guide, the most important fruits/veggies to buy organic are apples, peaches, strawberries, nectarines, grapes, and blueberries, celery, spinach, bell peppers, kale, collards, and potatoes.

3.  Join a CSA.  Community Supported Agriculture initiatives have become much more common across the country.  Depending on the farm, they can be a cheaper way to get organic produce regularly, and sometimes they also provide eggs or dairy.  Local Harvest has a great directory to help you find a CSA or farm in your area.

Known Cancer-Causing Agents: Styrene and Formaldehyde

The Department of Health and Human Services just released a new report adding to the current list of known cancer-causing substances.  Styrene and formaldehyde both made the list along with glass wool fibers and 5 other substances.

The report states that the people most at risk from exposure to styrene are:

• Workers who fabricate boats, car and truck parts, tanks, and bath tubs and shower stalls with glass fiber-reinforced polyester composite plastics, may breathe in high levels of styrene in the workplace, or may absorb it through the skin.

• People breathing indoor air that has styrene vapors from building materials, photocopiers, tobacco smoke, and other products.

• Smokers are exposed to styrene because it occurs in cigarette smoke.

Styrene may also leach from polystyrene containers used for food products, but the study states that these levels of styrene are very low.  I've highlighted building materials and photocopiers here because many people work in buildings where the climate is controlled and the windows don't open.  It's important to be aware that if you're working in a climate-controlled building that has been built or re-modeled recently, or if you're spending a lot of time around a photocopier, then you may be at greater risk.  Try to get outside on your lunch break for some fresh air.

The report outlines similar concerns about formaldehyde.  People with high exposure risk to formaldehyde include:

• manufacturers of formaldehyde and formaldehyde-based resins, woodworking, and furniture making.

• Morticians and laboratory workers

• People exposed to tobacco smoke, automobile and other combustion sources, such as wood stoves, incinerators, refineries, forest fires, and fumes released from new construction or home-finishing products

• People using or working with consumer goods, including some hair smoothing and straightening products used in salons, cleaning agents, glues, and adhesives

So again, if you're working in a place where there are a lot of fumes, whether it's a factory, a workshop, or a beauty salon, make sure to get as much fresh air as you can during your breaks and off-hours.  What a good excuse to take a walk after lunch!

USDA Changes the Holy Grail Food Pyramid

Well, finally!  The NYT reported today that the USDA has changed the Food Pyramid to present a more basic, easy-to-interpret plate image:

pyramid-plate-popup

Let me start with the things that I love about this change:

1) Vegetables and fruits are half the plate.  Vegetables more than fruits.  Yay.  I'd love it if they said "Fresh or Frozen Fruits", 'cause you know those canned peaches aren't really that good for you.

2) They say "Protein" and not "Meat", although meat is probably what people think of first when they see the word protein.  When you scroll down on the website and click on "What is Protein?", however, they talk mostly about beans as a source of protein and fiber. I'd love it if they said "Beans and other proteins" instead.

3) They say "Grains" instead of "Breads, grains, and other starches".  On the website they say at least half your grains should be whole grains.

4) Dairy is off to the side (I wouldn't mind it being excluded, but I understand that the USDA can't do that to the dairy industry).

5) Sweets, oils, etc aren't on there, as in, they are not recommended.  That doesn't mean that people don't eat them, but it doesn't appear like the government is actually endorsing them.

6) Honestly, I just like the visual better, because people (especially kids) can look at their own plate and evaluate it.

What do you think?  Pyramid vs Plate?

Vote here, and feel free to comment with your ideas.[polldaddy poll=5107156]

You are what's eating what you eat

Did you know that there are billions of tiny organisms living in your small and large intestines, and that some actually help your body digest and use the nutrients in food?   If you've ever heard people talk about eating yogurt or taking pro-biotics, they're trying to populate their gut with the 'good' kind of bacteria in an effort to keep other less desirable organisms (like yeast) at bay

.One recent study on intestinal bacteria found that we can basically be divided into three distinct types of bacterial makeup - kind of like blood types.  Just like you might have O- or AB+ blood, the composition of your gut flora will likely match one of three types, or enterotypes as the researchers call them.  This research is still somewhat limited but in the future may lead explanations as to why some people have certain cravings more than others, like a sweet-tooth for example, or why different people respond to certain foods or drugs differently.

New research is also shedding light on another function of these intestinal bacteria.  A recent article in Scientific American reported on a study that shows that the bacteria in the digestive tracts of mice actually influences their brain development and mood.  Mice with less intestinal flora were found to have less anxiety and higher levels of neurotransmitters like dopamine and seratonin.

It remains to be seen what either of these studies mean for humans, but the fact that these bacteria are an important part of our body ecology is clear.  Imbalances of these bacteria can be part of the cause of many conditions, ranging from eczema to allergies to irritable bowel disease.

So how do you keep a healthy balance of intestinal flora? Imbalances are most often caused by use of antibiotics, stress, and poor diet, especially a diet high in sugar and sulfites and low in fiber.  If you do have to take antibiotics for an infection, or if you're going through a particularly stressful period, try to supplement with yogurt or pro-biotic supplements, and stick to a diet low in sugar and high in fibrous vegetables to promote the return of healthy flora.

Reducing Dampness with Nutrition

Now that you know which foods will increase damp stagnation in your body, you may be wondering, "What are some foods I can eat that will get rid of some of this dampness my acupuncturist is always talking about?"  Here we will give you some general suggestions and ways to think about balancing your diet to decrease damp stagnation in your body.  As always, TCM looks at each person individually, so talking to a licensed acupuncturist about your specific constitution is an important part of this process, especially if you are having heat or inflammation symptoms.

There are a few different components to addressing damp stagnation in the body:

1)  Support your body's natural ability to heal by supporting your digestive system.

Think of your digestive system as a fire that cooks your food to break it down into small bits your body can use.  This image helps you understand why Chinese medicine says that warm, cooked foods are easier to digest and better for you.  Cold foods or raw foods like salads strain your digestive fire because your body has to work that much harder to digest your food.  Your acupuncturist may have told you to avoid ice water and cold drinks for the same reason.  Warm water and tea are also much better to support your digestion than iced drinks or even cold water from the tap.  Occasionally a cold drink is ok, especially when the weather is warmer, but not as a general rule.

Similarly, eating a big meal also taxes your digestive fire, so eating less at each meal - even if it means eating more frequently, like 5-6 small meals throughout the day - is much better for supporting digestion than a big meal that leaves you stuffed to the gills.  If you're feeling sleepy after you eat, you probably ate too much!

Eating in a calm way and paying attention to your food also supports digestion.  Eating on the run or while working will leave you less satisfied and in TCM theory, stress taxes your ability to digest your food, leaving more dampness hanging around!

warming and aromatic spices

As for foods that support digestion, aromatic,warming spices (but not chili-spicy) are good for promoting digestion.  Spices such as caraway seed, fennel seed, mustard seed, saffron, and ginger and turmeric roots are all good for warming and aiding digestion gently.  Yellow and orange foods (cooked) like carrots, squash, parsnips and yam all support digestion as well, according to TCM.

Another way you can aid your digestion is to  soak, or even sprout, grains and legumes before cooking.  If you're cooking rice or another whole grain, soaking it first changes its chemical composition slightly to make it easier to digest.

2) Clear the dampness.

So you've cut out the damp-producing sugar, fried foods, dairy, and processed-flour foods, and you're eating smaller amounts of warming, cooked foods and soaking your grains before eating them.  Now what to do with that damp stagnation that just won't leave on its own?  Like that last guest at the party who just doesn't know it's time to go, damp stagnation can really stick around.  There are a few kinds of foods that can really help get rid of dampness

:Bitter foods:  TCM considers bitter-tasting foods to have a draining property.  Leafy green vegetables like kale, mustard greens, dandelion greens, parsley, and celery are good examples of bitter foods.  Also, citrus peels are bitter, so oranges eaten with the white inner peel, or lemon/orange peel zest added to meat dishes can help reduce dampness.   Turnips, radish, kohlrabi, asparagus, and broccoli are great as well.

Fiberous foods:  Foods with high fiber content will also help to clear dampness from the body.  A special bean for draining dampness is the Aduki bean (the red bean commonly used in desserts) which can easily be mixed in with a hot breakfast cereal of whole grains.  Speaking of whole grains, another special food for draining dampness is Job's Tears.  It is sometimes called Pearl Barley (not to be confused with pearled barley).  If you can't find Job's tears, Quinoa and Amaranth are grains that also have a slightly draining property.

3) Move the Stagnation.You knew it was coming.  There's only one way to really move stagnation.  It is free of charge and requires no appointments.  Exercise, even walking after dinner for 20 minutes each day, is an essential part of getting rid of damp stagnation.  This is not about weight loss - exercise moves your blood and qi, which helps your body cleanse itself, stokes your digestive fire, and gives you more energy.    There are a lot of ways to get more exercise (take the stairs, etc) that have been written about for eons and everybody has some kinds they prefer over others. Your exercise should get your heart rate up and be appropriate for your body's ability, but whatever type it is, exercise is a must.

Dampness? What IS that?

Dampness is a term that many people who have gone to an acupuncturist have heard about.  It is considered a pathogen in Chinese Medicine that enters the body and causes disease.  Some general symptoms of dampness include: sluggish digestion, having a hard time waking up in the morning, foggy thinking, fatigue, and a heavy feeling in your head or limbs.

Dampness can be a facet of diseases ranging from diabetes to arthritis to asthma to basic poor digestion and bloating.  Other diseases that may be partly due to damp stagnation include chronic yeast infections, chronic allergies, asthma, rhinitis, chronic inflammation, heart disease, and PCOS, to name a few.*  Dampness is the hardest pathogen to eliminate from the body once it's there, and the main entry point for dampness is your mouth - that is, the foods you eat.

To understand the concept of dampness, think of a musty, moldy basement.  Think of cholesterol-lined arteries.  Think of your sinuses when they're clogged.  Gross!  But we need these images because damp-producing foods taste sooo goooood. The Typical American Diet is replete with these damp-producing types of foods:

• Sugar - damp itself, and also feeds dampness-producing yeast and bacteria

• Alcohol - don't those symptoms listed above sound a bit like a hangover?

• Dairy - damp/phlegm-producing goodness

• Fried foods - and too many unhealthy fats in general

• Processed wheat flour products - remember elementary school science, when you made paste out of flour and water? Now think of your intestines.

Changing your diet to consume less damp-producing foods is a great step towards health.  We are not suggesting that you never ever eat any of these foods, but if you have a condition with a lot of dampness, it's a good idea to limit your intake and give your body a chance to heal.  We also recommend limiting your intake of nut butters and sticking to unsaturated-fat oils for cooking during that time.  Some people's bodies handle dampness better than others.  Depending on your body, if you're eating enough vegetables, beans, whole grains, and fruits, and getting regular exercise, a little damp once in a while isn't the end of the world.

We're not all about denial here in the land of TCM - There are many foods that you CAN eat to treat dampness.*  Sticking to a high fiber diet is a good way to start.  For more information, see our article on ways to reduce dampness with nutrition.

*As always with TCM, every body is different and requires different foods for balance.  Consult with a Chinese Medicine practitioner about diagnosis and food choices specific to your needs.