Environment & Dietetics: What’s the connection?

Environment and Dietetics, although at first glance may seem like an odd combination to provide a link between, is in fact important. If you think about it, the food we eat comes from the ground, and depending on how that ground/ soil is treated we ingest that. My personal preference is Organic local foods, and one of those reasons is that I do not want to ingest some chemicals that I can’t even pronounce. My body is a temple that needs to be nourished with whole, healthy organic foods, and although I admit at times I do not buy/eat organic because I don’t always have the money to. However, I also rationalize when I do spend a little more money on food, as I don’t buy Starbucks, I don’t get my hair done, I don’t but new clothes.

If we are not knowledgeable about where our food comes from then how can we possibly make the right choices for ourselves, food wise. Understanding the nutritional content of food, as well as the healing properties it provides is key in understanding how capable our bodies are. I have seen my body change simply by making better food choices. 10 years ago I was 70 ponds heavier than I am now, and ate highly processed foods, I ate meat, cookies, deserts, you name it. I never looked at myself and thought there was anything different than what I had become. I finally realized I needed to change my lifestyle after at 15 I had a doctor’s appt., and I was told I had high blood pressure, pre- diabetic and I was considered obese, AT 15. That was insane!

So within the next few weeks of finding out that information I started going to gym as well as became a vegetarian. Although I still have challenges with my weight it is much more manageable than it was. I also have PCOS which very much contributes to weight gain.

The environment you are in, as well as the environment in which your food grows in has everything to do with the food choices you make. It may seem hard at  times, because we as a society do not actually see the pesticides being sprayed on the fruits and veggies, nonetheless it’s still a major concern.

Food is our fuel, it’s what sustains us, therefore we need to care about what is being put on and in our foods.

The movie mentioned below is one that should be seen by anyone interested in organic farming and anything concerning GMO’s and the environment. It interviews several different farmers, some organic, some not, some that support the use of GMO foods and some that are blatently against them. Very eye opening!!!

.We do not live to eat, We eat to live.

CHIA SEEDS: Why add it to your Diet?

Chia Seeds are known as the “Ancient food of the future”

Chia seeds also referred to as “Salvia Hispanica”.Chia seeds are very high in soluble fiber, which is good in lowering blood sugar levels. Controlling blood sugar levels is crucial in the possible prevention of Diabetes and obesity. The soluble fiber found in Chia seeds, forms a gel-like substance that slows the absorption of sugars. In doing so, this helps with energy spikes which eventually lead to diabetes.

Over the past several years I have incorporated Chia seeds into my diet. It can be used in just about anything, however the recommended way to use it, to get the maximum benefits is in a gel-like substance. Chia seeds can be used in salad dressings, oatmeal, topping for bread, cereal, yogurt.It can also be mixed with juice and be made into a sort of energy drink. Pretty much anything you eat it can be thrown in, and since it is a gel like substance you can’t even tell that it’s there. Chia does not alter the flavor of other foods and often times enhances the texture and tends to bring out the flavor of foods. Chia has the ability to hold over 12 times its weight in water, making it a food that provides much hydration in our bodies, and is the key in preventing electrolyte loss, which creates endurance. However Chia may seem like a new thing, it has been around since ancient days, but it made a big comeback in the 1960’s during the natural food revolution.

A woman named Linda Barrett was one of the first people to get Chia certified by the FDA and fought for exportation of Chia from Mexico to the US. She is my step-aunt, and the person that introduced me to Chia seeds when I was 16. Linda also did a shelf-life test of Chia from years 1991-2002, the seed only kept in a warehouse began to go rancid in its 11th year.

Below are pictures of Linda’s bread. She has made Chia Gardenbreads for over 25 years. It is delicious and a complete protein bread, as it is made from bean flour, and contains Chia.

http://chiagardenbread.com/chia-nutrition.html

Macronutrients, Micronutrients & Dietary Fiber

This time last year I wasn’t aware of what micronutrients & macronutrients were. Macronutrients are foods that provide a greater source of calories, therefore provide energy. There are 3 specific macronutrients:
~Carbohydrates
~Proteins
~Fats

MACRONUTRIENTS:
CARBOHYDRATES-

The importance of Carbs:
~The body’s main source of fuel
~They are needed for the Central Nervous System (CNS), kidneys, brain, and muscles(Including the heart) to function properly.
~Intestinal health & Waste elimination
~Can be stored in muscles and liver to be used for later

Foods containing Carbs:
~Beans
~Dairy
~Grains
~Dark Leafy Vegetables

PROTEINS-
The importance of Protein:
~Helps in growth
~tissue repair
~Energy when carbohydrates are not available
~preserves lean muscle mass

Foods containing Protein:
~Cheese
~Milk
~Nuts
~Beans
~Peanut Butter(Any nut butters)

FATS-
Importance of Fats:
~Normal growth & Development
~Energy
~Provides cushioning for organs
~Provides taste, consistency & stability to foods

Foods containing Fats:
~Nuts
~Avocado
~Cheese
~Milk
~Butters, Margarines
~Oil

VITAMINS & MINERALS CONTAINED IN MICRONUTRIENTS:

MICRONUTRIENTS: Known as Vitamins and minerals, and are often very low in calories. Micronutrients are also known as “Super foods.” Micronutrient- poor foods like pasta, sugar and soda not only give you empty calories, they also damage your body and cause disease.

~NUTS:Pistachios, Cashews, Pecans, Almonds, Peanuts
~BERRIES: Raspberries, Strawberries, Blackberries, Blueberries
~HERBS: Basil, Parsley, Spearmint, Cilantro
~VEGETABLES: Collard Greens, Kale, Watercress, Bok Choy, Spinach, Radish, Cabbage, Broccoli, Dandelion Greens. *Leafy greens are the highest in micronutrients
~GRAINS: Barley, Brown Rice, Kamut, Quinoa
~FRUIT:Cranberries, Pomegranates, Plums, Grapes, Raisins, Bananas
~BEANS: Lentils, Kidney Beans, Cannellini Beans, Garbanzo

*CAROTENOIDS- Carrots, Sweet potato, tomatoes, pumpkin, Apricots & Mangoes. These contain beta- carotene, lycopene and lutein, which also function as antioxidants.

*PHYTOESTROGENS- Soy, Almonds, Walnuts, Cashews, Pistachios, Whole wheat, Grains

VITAMINS & MINERALS CONTAINED IN MICRONUTRIENTS:

Micronutrients are so important to your diet because they help maintain your body systems. Such vitamins and minerals you can absorb through a micronutrient rich diet are:

-Magnesium: Helps maintain normal heart rhythm, converts sugar into energy, helps metabolize macronutrients.
*Leafy greens (Kale, collard greens, spinach..)
-Iron: Helps body produce Red blood cells
*Leafy greens, dried fruit, Red meat, Pork & seafood
-Iodine: Development and function of thyroid gland, helps breakdown fats, promotes energy
* Hard boiled eggs, yogurt, Bananas, cheddar cheese, seafood
-Chloride: Helps maintain appropriate pH
*Lettuce, Celery, olives, Rye grain, tomatoes, salt
-Vitamins A, C, D, E, K as well as B- complex

*Vitamin A: Sweet Potato, Carrots, Squash, Dark Leafy greens, dried apricots, cantaloupe, sweet red peppers, mango

*Vitamin C: Kiwi, Broccoli, Strawberries, Oranges, Peas, cooked tomato, papaya

*Vitamin D: Portabello Mushrooms, Tofu, whole grain cereal, Queso Fresco, hard- boiled eggs, Plain Soy Yogurt

* Vitamin E: Spinach, Almonds, Sunflower seeds, Avocados, Olive oil, Broccoli, squash & pumpkin

*Vitamin K: Dried Herbs, Kale, beet greens, swiss chard, Dandelion greens, Brussel Sprouts, Chili Powder, Asparagus, Fennel, Leeks, dried fruit

*Vitamin B12: Cheese, Eggs, Red Meat, All Bran cereals, Tofu

*Vitamin B6: Sunflower Seeds, Pistachios, dried fruit, Bananas, Avocados, spinach

**The More Colorful Your Diet The Better

DIETARY FIBER- Often referred to as roughage or bulk, which include fruits, vegetables, whole grains and legumes. A high fiber diet can:

-Normalize bowel movements
-Helps maintain colon health
-Lowers cholesterol levels
-Helps control blood sugar levels

Fiber is classified into two categories- Soluble, insoluble

SOLUBLE FIBER: This type of fiber dissolves in water to form a gel- like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in Oats, Peas, Beans, Apples, Citrus fruits, Carrots, Barley and Psyllium.
CHIA SEEDS are a very good source of soluble fiber as well.

*This type of Fiber is important because it absorbs nutrients and can cause a feeling of fullness.

INSOLUBLE FIBER: This type of fiber does not dissolve in water and helps material move through your digestive system, which can also help those that struggle with constipation or irregular bowel movements. Insoluble Fiber is found in Whole wheat flour, wheat bran, nuts, beans, vegetables (Cauliflower, green beans,potatoes).

Sources:
https://www.drfuhrman.com/library/what-is-a-nutritarian-diet.aspx

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

http://thechalkboardmag.com/get-dense-why-you-should-be-eating-foods-with-high-andi-scores

Sustainable Practices: Dry Farming & Biodynamics

Dry Farming

Dry farming relies primarily on the previous seasons rainfall, along with a simple soil tilling technique. This technique, in which soil is manipulated to act as a metaphorical sponge, maximizes water retention over a period of time. Tilling the soil repeatedly is a part of maximizing the soil benefits. Organic material is shifted around creating a “dust mulch” layer, which is a thick blanket of dry soil compressed over moist soil to seal in moisture. Dry farming, though having been done for centuries and found prominently in the Mediterranean regions, was not common in California until the 1800’s up until the mid-20th century. It was assumed dry farming created soil erosion which made many reluctant to adopt the method. However, due to industry growth in the late 19th century dry farming became necessary. The enactment of The Homestead Act of 1862 which granted farmers 160 acres (64 hectares) to experiment with dry farming, led to the settlement of more than half a million families on the Prairie lands of the Great Plains. But after many years of strong winds, extended droughts along with supply and demand, many homesteaders abandoned their land. Though others stayed behind and restored some prairie lands to their natural states.

Currently competition over water has been slowly increasing, and such places as Paso Robles, CA, threatened groundwater overdraft is leading to decreased water availability. In parts of East Paso Robles groundwater levels are rapidly decreasing, which has forced the city of Paso Robles to close down many wells because of declining water production and poor quality. The Paso Robles Groundwater Basin is a primary source of water for northern San Luis Obispo County. More than 8,000 privately and commercially owned wells tap into the basin, which is currently at risk. Overdraft is a constant threat due to wine industry growth over the last decade. It refers to groundwater reaching unsustainable levels, in which it can no longer replenish itself. Dry farming can have significant positive environmental impacts, such as water conservation and improving the sustainability of vineyards. Wineries throughout Paso Robles have begun to adopt dry farming, along with Biodynamic and organic winemaking. According to Phillip Norwood, owner and operator of Ambyth Estates, organic and biodynamic practices encourage the elimination of all chemical fertilizers, as well as encourage awareness of the forces of nature influencing his/her farm entity. Vineyards which practice such methods are Lone Madrone Vineyards, which consists of Martinelli Vineyard, Ambyth Vineyard, Bailey Ranch Vineyard, Heaton Vineyard, Osgood Vineyards, and Klau Mine vineyards, all of whom are located in the West Paso Robles region. Current dry farming practices rely on grape varieties, rootstock, spacing, soil type and cover crops. Dry farmed vineyards may yield less than irrigated vineyards due to the wide spacing of vines, anywhere from 50-150 square feet apart. Dry farmed vineyards may also take longer to come into production, due to the increased pressure on the rootstock to search out nutrients and water. Dry farmed climates generally consist of at least 15” of annual rainfall, however that number has been questioned. According to Mitch Wyss, Director of Viticulture and winegrower of Halter Ranch vineyards, “With less than 20” of rainfall you simply can’t do it.” Throughout California vines are dry farmed on several kinds of soil types, though the most adequate for producing the best crop is soil with high water holding capacity. Clay or loamy soils retain the most moisture and are said to produce the intensely flavorful crops.

Biodynamics

Biodynamics is the use of spiritual, ethical, & ecological approach to farm production. This method of Organic gardening takes into account such factors as the observations of the lunar phases and planetary cycles and the use of incantations and ritual substances. Biodynamics use natural resources to produce the highest quality grapes. Biodynamics is a proactive approach to farming that looks at the individuality of each property and adds back with natural plant and animal life to emulate nature and create a self-sustainable environment. Biodynamic farming integrates agricultural, biological and ecological scientific knowledge into crop rotations, compost production, plant diversity, homeopathic sprays and soil and animal practices. These practices are combined with our natural life forces to go beyond organic standards to heal the earth for future generations.

There are specific requirements for becoming Biodynamic certified:

~ No use of fertilizers, pesticides, herbicides, fungicides, no hormones, antibiotics, or GMO’s

~The basis of crop fertility is compost green manuring & crop rotation.

~Weeds are controlled by similar means

~Farms are visited and re-evaluated annually

~Farms must be free of prohibited substances for 36 months and under Biodynamic Management for 12-24 months

Resources:

Mazurek, B. (2012, August 6). Farming Without Water. Retrieved from http://grist.org/food/farming-without-water/

California agricultural water Stewardship Initiative- Dry Farming. (2008). Retrieved from http://www.agwaterstewards.org/

“Dry Farming.” Gale Encyclopedia of U.S. Economic History. 1999. Retrieved March 12, 2013 from Encyclopedia .com: http://www.encyclopedia.com/doc/1G2-3406400258.html

Johnston, K. (2009, September 16). Ground zero for Groundwater.New Times:San Luis Obispo County. Retrieved from http://www.newtimesslo.com/cover/3287/ground-zero-for-groundwater/