Articles in Health
By now, you’ve probably heard about turmeric: the yellow-orange rhizome native to South Asia recognized for its antioxidant and anti-inflammatory properties.
The ingredient in Indian and southeast Asian cuisines that colors curries and other dishes gold, turmeric (Curcuma longa) is a staple in Ayurvedic and traditional Chinese medicines. Studies suggest that the rhizome may be helpful in treating osteoarthritis, viral and bacterial infections, stomach ulcers, cancer and other conditions.
I’ve known of turmeric’s usefulness in treating the common cold since 2008, when I stumbled upon sugar-coated slices of the rhizome at the central market in Hoi An, Vietnam. I’d been nursing a scratchy throat and runny nose for three chilly, drizzly days. When a vendor heard me cough, she pushed a bag of candied turmeric in my direction and motioned toward my throat and red eyes. I ate several slices then and there and intermittently snacked on the turmeric for the rest of the day. By morning, my sore throat was gone. By day two, I felt good as new.
A Not-So-Common Cure for the Common Cold
Over the last few years I’ve incorporated turmeric into my daily diet, usually combined with green tea, ginger and lemongrass in the form of a powerhouse infusion. I drink the refreshing, slightly spicy and astringent elixir iced, as a preventive. I haven’t suffered a cold since late 2011.
So this Christmas, I’m giving friends the gift of good health in the form of jars of candied turmeric slices (and making extra for myself to carry with me on travels). The lovely orange flesh of the rhizome has a slight bitterness that proves a wonderful foil for a coating of white sugar. To increase the snack’s healthfulness, I add black pepper – believed to increase the body’s ability to absorb turmeric’s beneficial ingredient, curcumin – to the simple syrup in which I poach thin slices of turmeric.
An Unexpected Extra That You Can Tip Your Glass To
At the end, I’m left with a bonus: a beautiful, astringent-bitter simple syrup that makes a great flavoring for cocktails.
Like ginger, turmeric peels most easily with the edge of a spoon. The rhizome stains anything it touches (wear an apron) and will leave a dark orange, tacky goo on your spoon and knife. To remove it and the color that’s left on your hands, cutting board and other kitchen surfaces, wash with a kitchen cream cleanser.
Look for fresh turmeric at Whole Foods and other specialty grocery stores, gourmet markets and southeast Asian and Indian groceries.
Prep time: 15 to 20 minutes to peel and slice the turmeric plus up to 6 hours to dry the turmeric slices.
Cook time: 20 to 25 minutes
Yield: 3/4 to 1 cup candied turmeric slices
Thin slices are paramount here, as is allowing ample time for your turmeric to dry after poaching. Rush this step and you’ll end up with unattractive clumps of sugar and rhizome.
3/4 pound fresh turmeric
1 cup water
3/4 cup sugar, plus 1/3 cup for tossing the poached turmeric
Prepping the turmeric:
1. Break any small knobs off of the main turmeric root and use the edge of a spoon to peel the skin off of all of the rhizome pieces. Use a paring knife to peel away any stubborn bits of skin.
2. Rinse the peeled turmeric and slice it as thinly as possible into coins and strips.
To candy the turmeric:
1. In a medium saucepan, heat the water. Add 3/4 cup sugar and stir to dissolve.
2. Add the turmeric, stir to submerge all of the pieces and bring the syrup to a boil. Reduce the heat and simmer briskly until the turmeric slices are tender but not limp, about 25 minutes.
3. Drain the turmeric in a colander or sieve placed over a bowl, then transfer the turmeric slices to a cooling rack set over a baking sheet or piece of foil or parchment paper. (Set the turmeric syrup aside to cool and use to flavor sparkling water and cocktails.) Arrange the turmeric slices on the rack so that they do not overlap and place in a well-ventilated spot (underneath a ceiling fan is ideal). Allow the turmeric to dry until the slices are slightly tacky but no longer wet, at least 3 hours and as many as 6 hours, depending on the temperature and ventilation in the room.
4. Toss the turmeric slices in 1/3 cup of sugar until coated. (Don’t throw away leftover sugar; it’s delicious in tea.) Store the turmeric in a clean, dry jar or other container. If you live in a hot, humid climate you may need to refrigerate it to keep the sugar from dissolving.
Yield: 1 cocktail
Syrup and orange juice make this pretty and potent bourbon cocktail a little bit sweet. Campari and turmeric add a nice astringent-bitter edge; lemon juice adds a hint of tartness.
2 ounces bourbon
1 ounce Campari
1 ounce orange juice
1 tablespoon (1/2 ounce) turmeric simply syrup (see Candied Turmeric recipe, above)
2 teaspoons lemon juice
Orange slice, for serving
Pour all of the ingredients except for the orange slice into a cocktail shaker. Add a handful of ice. Shake and pour the cocktail and ice into a short glass. Garnish the rim of the glass with the orange slice.
Main photo: Candied turmeric provides a gift for friends — and for yourself. The simple syrup left over from the candied turmeric recipe makes a wonderful flavoring for cocktails. Credit: David Hagerman
As you’re simmering your cranberries with sweetness this holiday season, you can thank Mother Nature for their astringent qualities.
The compounds that produce the cranberry’s bite — their proanthocyanins (PACs) — not only ward off enemies such as small animals and insects but provide possible health benefits for us human predators.
PACs in cranberries have extremely strong chemical bonds, says Amy Howell, Ph.D., a research scientist at Rutgers University. Instead of being broken down and absorbed into the blood, they appear to travel intact and take their benefits with them, to various parts of your body.
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While cranberry juice’s ability to efficiently fight infections has been called into question, Jeffrey Blumberg has done research to identify why there may be conflicting results, and Howell is among those who suggest potential health benefits in areas such as these:
- Stomach and bladder: You may already be familiar with how cranberries are reported to benefit these organs. PACs bind to harmful bacteria that cause ulcers and urinary tract infections and thus keep those bugs from adhering to the stomach lining and bladder walls. If the bacteria can’t stick, then they can’t multiply and cause damage, Howell says. “Thus, they harmlessly leave the body.”
- Mouth: The same action happens here. PACs can help bind bacteria that contribute to decay and gum disease.
- Intestines: But it’s new research on how cranberry’s PACs behave in the gut of model animals that’s getting berry scientists excited. PACs can improve the bacteria in the colon, Howell says, and compounds produced by those bacteria have far-reaching effects on your health.
“A top story on cranberry right now, just published in a very prestigious journal [Gut], is beautiful evidence for how compounds in cranberries — PACs in particular — act in the gut,” says Mary Ann Lila, director of the Plants for Human Health Institute at North Carolina State University.
Fermentable fiber and your health
When it comes to fiber, “fermentable” is the latest buzzword. Once foods have been digested in the small intestine, the parts that aren’t digestible — their fiber — then travel to the large intestine. There, healthy bacteria feed on certain plant fibers and ferment them into important fatty acids. In turn, those fatty acids get absorbed into the blood and help control blood sugar, appetite and inflammation. They also help enrich your gut lining, which acts as a barrier to keep harmful particles from leaking out or in.
And that’s where cranberries come in. “The fiber in cranberry skins serves as a prebiotic to help establish colonies of probiotic bacteria,” Howell says. In addition, she is researching the possibility that cranberry’s PACs may help keep harmful bacteria such as E coli from invading the gut.
“This is very, very, very exciting stuff,” Lila says. “The cranberry PACs were able to create a healthy population of gut bacteria in those animals and protect against obesity, insulin resistance and inflammation caused by a poor diet,” she says.
In addition to PACs, cranberries have about 150 healthy compounds, as identified in research led by Jonathan Bock and Howell on esophageal and pharyngeal cancer — vitamins C and E; anthocyanins, which act as antioxidants and give them their vivid color; quercetin and myricetin, which bind minerals (iron and copper) that promote oxidation. Howell suggests that many of the compounds in cranberries may protect DNA from damage caused by oxidation and help guard against inflammation in body tissues beyond the colon.
- Cardiovascular system: Research suggests that regularly consuming cranberry products “can reduce key risk factors for heart disease,” says Howell, by reducing inflammation and oxidation of harmful LDL cholesterol and by increasing good HDL cholesterol and the flexibility of arteries.
- Brain: Scientists think that some of these anti-inflammatory compounds may also protect the brain against damage caused by stroke or aging, Howell says.
- Cancer: Preliminary studies, all done in lab animals and cell cultures, suggest that cranberry’s compounds have the potential to inhibit tumor growth of some types of cancer, but much research remains to be done, suggests Howell.
If you’re still stirring those cranberries, you may be wondering whether all that cooking will destroy their healthy benefits. Howell suggests that “cranberry PACs are not seriously damaged by cooking or processing.” But other health-promoting compounds may be damaged by heat, and the effects of cooking on foods “is an area that needs considerably more research,” says Ron Prior, a research chemist at the University of Arkansas. In general, harsh cooking methods will result in degradation.
With all the scientists out there investigating berries, the dream is that there will be a verdict on cranberries by next season’s holidays. For this year, however, we’re sticking to a quick cooking method — in hopes of pleasing some hungry guts. Should we tell them about the microbes?
Quick Cranberry Sauce, with healthy bugs
Prep time: 5 minutes
Cook time: 5 minutes
Total time: 10 minutes
Yield: 8 servings, 1/2 cup each
4 cups fresh cranberries
1 cup water
1 teaspoon cinnamon
2 oranges, juice and zest
1 teaspoon grated ginger
4 to 6 tablespoons maple syrup
1. Put cranberries and water in a medium saucepan, cover and bring to a boil. Lower heat and simmer for 3 to 4 minutes.
2. Take off heat. Add cinnamon, orange juice and zest, ginger and maple syrup. Sprinkle pecans on top.
3. Cranberries have no sugar, so you do have to sweeten them. Start with 4 tablespoons, let the dish sit for a while, then decide whether you want more.
Main photo: Cranberry sauce. Credit: Harriet Sugar Miller
Travel through Northern California and signs of the severe drought are everywhere. In suburban Healdsburg, front lawns are dead, flowers faded, home vegetable gardens finished weeks early. The same can be seen in Sebastopol, Sonoma and Santa Rosa. The Russian River above Redwood Valley is dry.
An article in “The Press Democrat” in Santa Rosa reported a high school sophomore’s unique water fence concept, a fence that stores rainwater. Ingenious. But there’s been no rain to store for at least three months.
California’s groundwater resources are in jeopardy, declining for many years at rates never seen before.
“Reliable groundwater supplies in California are essential to the health and well-being of all Americans. About half of the fruits and vegetables are grown in California. Without an improved management of groundwater in the state, California’s agricultural capacity will become smaller and unreliable,” says Miles Reiter, chairman and CEO of Driscoll’s, a leading supplier of fresh berries.
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How are wineries faring in drought?
If the drought is endangering fruits and vegetables, what are its effects on the region’s vineyards?
Quivira and DaVero, two vineyards in the Dry Creek Valley, have incorporated the practices of biodynamic farming.
Biodynamics is a spiritual-ethical-ecological approach to agriculture, food production and nutrition. It stresses a holistic understanding of agriculture, treating all aspects of a farm, from soil fertility to the livestock, as interrelated. The principles, that agriculture seeks to heal the earth, were introduced by Rudolf Steiner in 1924.
People tending biodynamic vineyards have spent years conditioning their soils with preparations made of fermented manure, minerals and herbs, and understanding the use of earthly and cosmic rhythms and cycles in creating a healthy farm.
Biodynamic farmers also pioneered some of the first Community Supported Agriculture (CSA) ventures. CSAs began taking root in Europe and Japan in the 1960s, and the movement had come to the United States by the mid-1980s.
Quivira Vineyards and Winery specializes in small-lot wines from varietals specifically matched to the effects of hot summer days and cool coastal nights on its soil.
Jim Barauski, the biodynamic guru for Quivira says, “Going biodynamic was a decision made with a conscience toward moving away from cultivation and building better soils. Anthroposophy is the spiritual science behind biodynamics. If we take something out of the soil, we put something better back in. We feed the microbiotic life with natural, time-tested techniques.”
The winery’s large demonstration garden is a real awakening. The herbs and berries are neatly arranged in beds, the signage hand-printed and not a weed in sight. The beehives — a design called Golden Hives — were designed for the health and development of the colony and to minimize the impact from human interaction (more frequent opening of hives weakens their health).
Vineyard manager Ned Horton says he quietly works with the bees and rarely, if ever, gets stung.
“The health of the bees has been challenged on many levels, and the difference in bien (one-being, or oneness, that describes a bee colony) has to be understood within the context of the global landscape and the current one-dimensional human world view. The challenges for the well-being of the bees reflect our own struggle in our striving for health and happiness. The bees are intended to support the gardens and herbs, and the gardens of course, support the wines,” Horton says.
Each year, Quivira also plants a substantial amount of cover crops, which helps conserve water use. These plants also decompose, fortifying the soil, and open pathways for worms that aerate the soil, eventually creating a balance or a homeostasis.
Winemaker Hugh Chappelle says, “The light from the environment falls into matter so there is some quality of light in the wine. The entire vineyard is, in a way, like a human being, so complex and so individual. But as much as possible, each living thing on the farm supports the other.”
Winery started with olives
DaVero Farms and Winery, started by Ridgely Evers and Colleen McGlynn in 1982, is a 30-acre farm on which the couple had planted one olive tree. In 1990 they began to import olive trees from Tuscany. Through the years, their olive oil has been acknowledged as some of the best in the world.
In 2000, the couple planted their first small vineyard in Sangiovese and then the rare Sagrantino, Italian varietals because the Dry Creek Valley’s climate is similar to that of the Mediterranean region, characterized by hot, dry summer days and cool nights.
In 2007 Evers and McGlynn began the process of converting DaVero to biodynamic. Mary Foley, the original soil manager, transformed the soil into a vibrant, healthy farm. Foley, however, moved to the Sierra and advises from afar; Michael Presley now has the job.
As the tour finished with a lunch and wine tasting, the temperature at the vineyard had hit 95 degrees.
Presley promised it would begin to rain on Sept. 22. “It always does,” he claims.
Having seen a series of seemingly magical transformations through biodynamic gardening at the wineries, anything seemed possible.
It rained on Sept. 18.
Colleen McGlynn’s Roasted Cauliflower
Main photo: Quivira Vineyards and Winery’s Jim Barauski has posted a sign outlining the tenets of biodynamic farming. Credit: Katherine Leiner
Kimchi, the national dish of Korea, has been prepared, fermented and served as a daily tradition for more than 2,000 years. It’s served cold but is so spicy you take another bite to cool your mouth.
This extremely spicy recipe may be a side dish, but it has mythical standing at the Korean table.
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“It tastes good. It will make you live long,” says Byong Joo “B.J.” Yu, owner of the gargantuan Koreana Plaza mega food store in Rancho Cordova, Calif.. His store doesn’t merely offer kimchi. It’s displayed in a refrigerated case so large you feel as if you’re approaching the Great Wall of Kimchi.
When Yu was growing up in Korea, he was served his mother’s homemade kimchi every day, Yu remembers. “It doesn’t matter how old the kimchi is. It’s good from the first day to as long as it lasts. You can eat it all the way — no waste.”
When it ages and the taste leans to sour, it’s served in soup.
Because Korea is a cold country, cool-weather-loving cabbage and radish (daikon) dominate the favored types of vegetables for kimchi, although there are nearly 200 versions.
What begins as a pickle morphs into a fermented dish. Koreans famously place new kimchi in big black pottery jars and bury them in the ground to keep the very-much-alive cultures in kimchi at an even, cool temperature.
Yu eats kimchi every day. “It makes your stomach comfortable.”
Yu may not know why he’s right, but he is.
“There’s been a real emergence in the public, and a real mystique, about the wonders of fermented foods,” says Maria Marco, assistant professor at the University of California, Davis’ department of food science and technology. “The flavor profiles change, because the microorganisms continue to grow. It’s nature’s way of making food taste different.”
Kimchi is a powerful vegetable probiotic, Marco says. It contributes health benefits in a manner similar to that provided by dairy probiotic foods, such as in yogurt.
And with many in the medical community now referring to the gut as the second brain, kimchi benefits that gut IQ by helping the body absorb nutrients.
“There’s a microbial zoo in there,” Marco says of kimchi. “The bacteria consume the sugars on the vegetable and they spit out the organic acids, which are easily digested by our bodies,” Marco says, all of which increases gut flora and aids digestion.
Kimchi is also nature’s way of preserving food.
Yu said that despite its ability to age, most kimchi is about a 3 months old or just-made. About a year is enough for the flavor to change from something fresh, spicy and cole slaw-like to what Yu describes as sour.
“Usually youngsters like the sour taste. As you get older, you prefer the fresh. I’m 57 and I still like it sour.” When kimchi is highly fermented, Yu says the best way to serve it is in cold soup.
At a Korean restaurant, kimchi is never ordered alone. It just shows up when you order your entrée along with lots of other side dishes called banchan. Restaurant kimchi is invariably fresh.
It’s not hard to make kimchi, but it takes time. Napa cabbage (also called Chinese cabbage) is wilted in salted water several hours and rinsed well. Then, packed under each leaf, is a marinade of Korean red pepper powder, sugar, a good deal of garlic and fresh ginger, shredded daikon and tiny shrimp. This marinade may have soy sauce or fish sauce, anchovy or dried oyster or a combination.
The most obvious ingredient, at least to the taste buds, is Korean red pepper powder. It is not cayenne or paprika, but a member of the capsicum family called gochugaru that is incredibly hot. It’s called and sold under a variety of brands in flakes or coarse and medium grind.
For some, kimchi may be too spicy. Yu says for Koreans, there’s no such thing. “It’s not spicy to us.”
Kimchi is so readily available that it’s rarely made at home. At Koreana Plaza, it’s made on site every day. For beginners, Yu recommends picking up a small container of fresh kimchi either from a Korean or Asian store that makes it on site. Or, choose among a half dozen of high quality commercial brands sold in jars and kept cold in the produce section of many grocery stores.
Best temperature for kimchi?
Kimchi of any age sold cold is best. If the jar is shelf stable at room temperature, the heat from being processed has most likely destroyed kimchi’s best properties.
Kimchi is typically mixed with other foods on the table, such as rice, noodles and stews. Recently I thinly sliced prepared kimchi and added it to a batch of basic American cole slaw, mayonnaise dressing and all. This surprise addition of kimchi, which will stump guests trying to guess the surprise ingredient, keeps the cabbage theme while adding a vague sourness and an extreme hit of spice.
Main photo: Freshly made kimchi. Credit: 4kodiak / iStockphoto
I have met the next generation of bread.
I’m more than a little susceptible to hypnosis by wheat, but if you believe in bread, what Blair Marvin and Andrew Heyn are doing might mesmerize you too. If you doubt bread, their story might make you reconsider.
Tucked high on a hill in Vermont, Elmore Mountain Bread makes a future that I think will last. Marvin and Heyn bake sourdough bread in a wood-fired brick oven, which is standard operating procedure for artisan bread. However, they also mill their own flour.
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Wheat and gluten are the latest bull’s-eyes in the American game of dietary roulette. Remember when eggs, butter and red meat were reviled? Some people are finding their way back to bread through small-scale bakeries and long sourdough fermentations. The next road on the path back to bread might be bakery milled grains.
“We want to make the best bread we can, and it’s a no-brainer that milling is a part of it,” Marvin said as she filled a rack at a small supermarket with fresh-baked loaves in paper bags. The birds on her arm tattoo flew as she worked. A small tag on the rack announced that the flour was freshly milled. A little red stamp of a millstone on the bag gave the same notice. The change is much bigger than these words and signs show.
The day before, Heyn poured grain into the hopper above the stone mill he had built. Every half hour, a timer went off and Heyn or Marvin left the bakery to scoop flour from the rectangular bins attached to the sifter. The sifter allows them to remove a small portion of the bran, and bake with a very white — yet nearly whole-grain — flour, using almost the whole kernel.
A few bakeries now milling their own flour
Research on how milling affects the nutritional value of flour is minimal, but wheat processing is being scrutinized as celiac disease and non-celiac wheat sensitivities are investigated. A handful of bakeries across North America are choosing to mill their own flour in pursuit of peak flavor and nutrition.
Elmore Mountain Bread is remote, near the edge of the state’s fabled Northeast Kingdom, but the bakers are not isolated. America lacks a formal apprentice system for bakers, so good bread advances through a network of online and live resources, such as King Arthur Flour’s baking school and the Bread Bakers Guild of America. Bakers get to know one another by email and by traveling to see one another’s setups.
Miller-bakers Julie Lomenda from Six Hundred Degrees Brick Oven Bakery in Tofino, Canada, and Dave Bauer from Farm & Sparrow in Candler, N.C., came to see the Vermont bakery on separate visits, and they got the couple thinking about milling.
Closer to home, Bread & Butter Farm in Shelburne, Vt., mills for its baking. In the spring, Heyn and Marvin’s son Phineas gave them the impetus to start.
“One of the only things he ate every day was baguettes,” Andrew said. “As I was doing the ordering, which was typically 30 bags of white flour and two bags of whole wheat, I realized that this was refined foods. Organic, but refined.”
Heyn and Marvin wanted to use whole grains but remain loyal to their customers and product line, which was thoroughly artisan but did not feature whole grains. The bakery began 15 years ago, and they’ve owned it for a decade. Through that cross-continent network of bakers, Heyn designed a mill that would suit all their goals.
The brainstorming took place largely on email. Cliff Leir from Fol Epi in Victoria, Canada, sent pictures to Heyn of the mill he had built. Heyn collaborated with bakers Fulton Forde and Bryn Rawlyk, who also wanted to build their own mills. The three worked out details for a rustic, simple machine in a very 21st century fashion, without ever talking on the phone.
The metal work was more tangible and local. Friends who live down the road from the bakery fabricated the framework for the millstones. Iron Art had made the door for the bakery oven, and helped make the oven loader too. The sifter they bought ready made, but Heyn is about to make a new set of screens to better regulate the sifting.
Six years ago Heyn brainstormed designs for the next generation of wood-fired ovens with mason William Davenport of Turtlerock Masonry Heat, incorporating ideas from the Masonry Heater Association. Davenport built the oven for Elmore Mountain Bread, and its features are now common in micro-bakeries. Turtlerock is no longer in business, but former apprentice Jeremiah Church is still building ovens.
All of this tinkering, until the mill, has been to serve efficiencies. Heyn has an engineering mindset, and as he’s engaged in his work, his brain is always working out improvements in their system. Marvin has been an eager partner in this thinking, because she wants to minimize wear and tear on their bodies in what’s a very physical job.
The mill adds rather than subtracts work, but the two of them are gung-ho about this latest innovation. Even though the grains cost about as much as the organic flour they were using, the difference in product is worth it because they want to make the best bread they can.
Elmore Mountain Bread delivers about 500 loaves three times a week in a small radius near Stowe and Montpelier. The bakers still use roller milled flour to make a focaccia served in restaurants, but that is only about 20% of their production.
So far, they haven’t figured out an effective way to announce the difference in their main ingredient. Aside from the little millstone graphic and note on the bag, they don’t have much direct contact with their buyers. This is the way it is for bakers. Even in a retail setting, customers don’t want to chat about what’s in a loaf, the way someone might linger over ingredients while sipping a beer.
I am hoping that this will change. The media are a big voice in the popular campaign against bread, and positive stories about flour are rare.
For now, the bread speaks for itself, though I might serve as a ventriloquist. I didn’t taste any Elmore Mountain Bread before it started milling. Usually I’m all pancakes, all the time. But these loaves made me forget the griddle. The flour smelled so fresh and fieldy, and the breads were hauntingly tasty. I have a new enchantment.
Main photo: Blair Marvin and Andrew Heyn divide and shape dough at Vermont’s Elmore Mountain Bread. Credit: Amy Halloran
I hope you don’t think it’s rude, but I’m restoring my gut flora as I type. Ever since I discovered that 90% of my health lives in my gut, I decided to take action. At this very moment, I’ve got 10 probiotic strains and 100 billion live cultures on my stomach’s stage. I’m trying to revive my good bacteria because the warmup act was some heavy-metal thrashers.
I got tested for heavy metals, at my doctor’s behest, to see what was causing my liver congestion and inflammation. Turns out I have too much Alice Cooper. Sure, I have Freddie Mercury, Led Zeppelin and Metallica too, but my high volume of Alice, or aluminum, concerns me the most since my dad had Alzheimer’s. I’d like to detox, but not with one of those generic, kale-me-now juice cleanses. I want a chelation plan that’s tailored to my individual chemical body burden, or as I call it, Toxic Life Overload (TLO).
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We all have TLO. I’m not special. The only difference is that I peed in some plastic jugs for two days, and now I’m acquainted with the whole Mötley Crüe. The fact is, we live in a chemical stew of toxic food, water, air and products that we clean with, sleep with and slather on our skin.
Industrial chemical pollution begins in the womb. Lead, mercury, pesticides, BPA and up to 232 industrial chemicals have been found in umbilical cord blood of newborns. The Environmental Working Group tested more than 200 people for 540 industrial chemicals and found 482 of them in their bodies. In 2010, the President’s Cancer Panel declared that the number of cancers caused by toxic chemicals is “grossly underestimated” and warned that Americans face “grievous harm” from largely unregulated chemicals that contaminate air, water and food.
The autoimmune effect
Is it a coincidence that over the last 30 years, the autoimmune epidemic has nearly tripled to more than 100 diseases? About 50 million Americans suffer from autoimmune disease — 75% of them women — including multiple sclerosis, lupus, Crohn’s, Celiac, chronic fatigue, thyroiditus, rheumatoid arthritis and psoriasis.
But I’m starting to think that knowing my TLO is TMI. I thought knowledge would lead to prevention, but I’m too busy worrying about Quiet Riot sneaking up on me to prevent anything but a good night’s sleep. From every BPA plastic container to each GMO corn kernel, I hear those Black Flag, Anthrax and Megadeth songs screaming in my head.
The new mind-body connection
Most diseases arise from the interaction between a person’s genetic makeup and the environmental agents to which he or she is exposed. Yet I’ve been reading up on the new science of epigenetics, which is the theory that your thoughts and beliefs can alter your gene expression. I’m talking major shifts in cellular activity leading to physiological changes. Optimism, altruism, visualization, healing energy, meditation and prayer are all said to have epigenetic effects.
Scientifically proven or not, many prominent doctors, scientists and health practitioners are touting this line of thinking. Dr. Bruce Lipton, author of “The Biology of Belief” asserts that genes and DNA don’t control our biology — that DNA is controlled by signals from outside the cell, including the energetic messages emanating from our thoughts. Deepak Chopra claims there’s more and more evidence of the mind-body connection, and that we can transform our own biology by responding to all that we experience, including thoughts, feelings, words and actions. He says that regardless of the genes we inherit, change at this level allows us almost unlimited influence on our fate.
Does that mean if I change the way I think, my dad’s Alzheimer’s won’t necessarily be mine? But what about Alice Cooper? He’s not in my genetic makeup, but he’s still in my blood. Thank God he’s not in my makeup. Who needs all that black and white shmutz on their face? Hey, was that gratitude? Maybe it really works!
OK … here I go. I’m changing my tune. From now on, this Twisted Sister is gonna be more Pharrell Williams. Sure, his songs are lightweight, but at least they’re not heavy metal. If I could just turn down the volume, it might be music to my gut.
Because I’m happy … clap along … sing this song and turn off that Mötley Crüe … Happy … clap along, sing this song and stop stressin’ ’bout the stew …
Main photo: Splashing down in an apple-a-day world. Credit: iStockphoto / dmitryphotos
Garlic, broccoli, green tea and turmeric: Health experts keep telling us to consume these foods to fight cancer.
But articles from a New York Times science journalist are challenging the view that diet can prevent cancer. The evidence on the influence of specific foods is weak, George Johnson wrote in a series of recent columns and in a book just released in paperback. Johnson reported that the results of studies connecting diet and cancer were conflicting and the numbers of preventable cases, small.
Ergo, diet doesn’t matter?
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Diet certainly matters, says Stephanie Maxson, senior clinical dietitian at the University of Texas’ MD Anderson Cancer Center, the country’s leading cancer treatment hospital, according to U.S. News & World Report’s most recent rankings. Eating a plant-based diet, as opposed to a diet high in fat or animal protein, is important for preventing cancer as well as all chronic disease, she says.
Faced with this competing points of view, we must make many decisions each day about what to feed ourselves and our families. How do we evaluate the research when it’s not perfect? How do we make the best decisions for our health? Here are five starting points:
1. Why is the evidence is conflicting?
The evidence is often conflicting because the science is complicated, says Maxson.
“It’s true that the research findings regarding individual foods and nutrients are often inconclusive. But this is not because diet has no effect has cancer risk. It’s because the study of food and nutrients is very complex,” she says.
The nutrients contained in a head of broccoli, for example, will depend on the cultivar, where and how it was grown and how it’s prepared, she says. “How the nutrients in a food behave in the body depends on all the other foods it’s consumed with, the genetics of the person consuming it, and the microorganisms in the colon of the person consuming the food.”
Variables like these can explain why one study might find broccoli protective and another not, and as scientists unravel the nuances, they’re able to design better research. “We’re only beginning to understand the complexities of diet, nutrition and cancer relationships,” says Dr. Stephen Clinton, a researcher and physician who, along with a small group of scientists, is currently revising the U.S. government’s dietary guidelines.
2. Are there research-based guidelines on diet and cancer?
If you do a PubMed search, you’ll come up with more than 50,000 studies on diet and cancer. How are we to make sense of them?
The American Institute of Cancer Research and its partner, the World Cancer Research Fund (AICR/WCRF), can serve as guides. These two nonprofit organizations study the studies.
Since the 1990s, a panel of AICR/WCRF experts — researchers and physicians from around the world– have been reviewing the evidence and producing periodic reports as well as broad dietary guidelines, which are used by hundreds of cancer treatment centers, including MD Anderson. “AICR/WCRF is the world’s preeminent organization working to define evidence-based recommendations regarding how diet and nutrition impacts cancer risk and survivorship,” says Clinton.
While the recommendations are for preventing cancer because that’s where most of the research is focused, cancer survivors, they say, should also follow these guidelines once treatment is completed. The suggestions include:
- Be lean. As the columnist points out, obesity increases the risk of many common cancers; body fat produces hormones that drive cancer growth.
- Consume plant foods primarily.
- Eat a variety of them.
Despite the inherent flaws in scientific research, “the evidence that whole diets involving a wide variety of plant foods provides real protection remains as strong as ever,” said AICR’s director of research in response to the columns.
3. What about specific foods and nutrients?
As part of its review process, AICR/WCRF judges the strength of the evidence on various foods and nutrients.
AICR/WCRF reports that there’s “probable” evidence that foods containing lycopene (tomato sauce, for example) or selenium (Brazil nuts, broccoli, garlic) decrease risk of prostate cancer and that diets high in calcium increase risk.
There’s “convincing” evidence that foods with fiber decrease risk of colorectal cancer and that red and processed meat increase it, they say.
Most often, however, the organizations deem the evidence “limited” or “suggestive,” meaning that more study is needed.
“We know of many food constituents that have anti-cancer properties,” says Dr. Steven Zeisel, director of the University of North Carolina’s Nutrition Research Institute and a member of AICR/WCRF’s expert panel that reviews all the studies. Garlic, broccoli, green tea and turmeric, for example, have been shown to fight cancer through extensive good research, he says. “But we do not know precisely which mixture of these constituents works best.”
Guidelines thus focus on patterns that decrease risk, such as plant-based diets, rather than individual nutrients or foods, he says. “What you eat certainly matters.”
4. How much cancer may be preventable?
According to AICR/WRCF estimates, approximately one-third of the most common cancers in the U.S. are preventable by a healthy diet and weight along with physical activity. For some types, the estimates for preventability are particularly high: colorectal, 50%; endometrial and esophageal, almost 60% and 70%, respectively.
In the U.S. alone, that’s nearly 375,000 cases of preventable cancer each year, said AICR’s director of research in a letter to the New York Times.
You can’t just look at each food individually and calculate risk, says its director of communications. “You have to look at the total diet and how all the foods you choose to eat and avoid together impact your cancer risk. You owe it to yourself to play the odds.”
5. What might your plate look like?
Playing the odds according to AICR‘s New American Plate design is fairly straightforward:
Fill at least two-thirds of your plate with plant foods, at most one-third with animal foods. Control portion sizes. Limit red meat to no more than 18 ounces weekly. As for dairy products, however, the evidence is still uncertain.
Meanwhile, as we continue the inevitably long wait for sufficient research-based evidence to warrant public policy on cancer and diet, I’ll be sticking to healthy plant-heavy patterns, lunching on this Mediterranean salad and not worrying about an occasional dollop of tzatziki. A walloping portion? Now that’s another story.
The following recipe is courtesy of The Jittery Cook.
All times are estimates. Cooking time for the pita varies from 7 to 10 minutes.
- ½ small head romaine, torn
- 1 bunch flat leaf parsley, chopped
- 1 bunch mint, chopped
- 2 cups mâche (lamb's lettuce)
- 1 cup arugula
- 6 red radishes, cut into thin half moons
- 12 cherry tomatoes, cut into quarters
- 6 Lebanese cucumbers, cut into chunky half moons (not peeled)
- 1 red onion, cut into small strips
- 1 large whole wheat pita
- 3 teaspoons zataar
- olive oil to lightly coat pita
- 2 lemons, juice only
- ⅓ cup olive oil (or more, if lemons are large)
- 1 heaping tablespoon sumac
- 2 cloves garlic, minced
- salt to taste
- Attack alliums first! Peel onion very gently, then cut it into a few parts and let it sit for a half hour before cutting finely and adding to salad. Smash garlic, let it sit for at least 10 minutes, then mince just before adding it to dressing.
- Separate the pita through the center, into two circular halves. Coat the insides lightly with olive oil and sprinkle on zataar. Cut into long strips, then bake at 350 F for 7-10 minutes, until crisp.
- Combine salad ingredients, dressing ingredients, and toss salad with dressing. Add pita to dressed salad. Either break strips into chips and toss with dressed salad—or serve in long strips for dramatic flair.
Main photo: Garlic is one of the foods that the National Cancer Institute says can reduce the risk of several types of cancer. Credit: Harriet Sugar Miller
One of my best food friends is white pastry wheat. White refers to the tint of the bran — wheats are either white or red. Pastry means a soft wheat, one with low levels of gluten-forming proteins. Those proteins are what help build the gluten matrix when using hard or bread wheats; soft wheats make tender cakes and quick breads. The pancakes I make from Farmer Ground Flour’s organic, stone ground whole wheat pastry flour are the definition of perfect in my family, the pancake of request for my 11-year-old’s birthday. The pancake that means pancake and home.
Farmer Ground Flour is a mill that stone grinds organically grown New York State grains. Grain farmer Thor Oechsner is part owner in the mill; he and his fields, and millers Greg Mol and Neal Johnston, are great help as I try to understand flour from field to griddle.
My favorite wheat gets planted in the fall. Fall crops go in the ground in September or October, early enough for the seeds to grow a few inches before winter. Fall planting helps seeds get a head start on weed seeds that sit in the ground. Spring can be pretty wet, and hard for farmers to get in the field, so that’s another advantage of this habit. Grains take to this system pretty well, since they are the edible seeds of certain grasses, and much like a lawn, these grass crops go dormant.
Snow cover helps protect the crop. A certain amount of winterkill is expected in fall planted crops, but this past winter, things looked pretty dicey. In New York’s Finger Lakes region, plenty of snowstorms hit but the snow melted quickly. In low spots, that melt turned to ponds.
Beyond this local hint of doom, there was some general anxiety in the wheat world about supply and prices. By March, stores of North American organic wheat had dwindled. The 2013 wheat crop was limited by continued drought in the arid Southern Plains; regional supplies in the Northeast were limited by a very wet season. Larger organic mills were turning to Argentina for bread wheat. This fact, plus political pressures in Eastern Europe, created worry about what this year could bring for harvest. Late freezes hitting the Plains States during greenup, the time when fall planted grains start to grow, fueled my wonder.
Mid-April, I took a drive to Ithaca, N.Y., to see how my future pancake flour was doing. Amazingly, some of the fields were greening up quite nicely. Sure, there were spots where the plants did not survive, but those tan tips that sat over iced snow were getting crowded by green growth. What a delight to see.
This is what the field looks like now, a couple of weeks before harvest: a field of wheat rows, as American as a box of cereal. Look at those green stalks peaking through the gold heads. Ah, breakfast.
Why did this field and other fields recover? Winterkill is also known as winter survival. Plants that had enough room bounced back from the harsh conditions and grew well. Another factor was the plants having strong enough roots to withstand the pressures of temperature changes from winter through spring.
This tiny rye plant (pictured right) didn’t make it. It just didn’t have enough roots to hang on to the ground as temperature swings pulled the dirt together into frozen clumps. It was frost heaved.
Winter survival is tricky. Too little growth and the earth kicks out the plant. Too much, and the long green leaves attract mold, or other smothering problems. The malting barley crop in New York suffered a 50% loss due to winterkill, which is understandable, as growers are just figuring out how to make this crop work. The state’s 2013 Farm Brewery Law, which ties licensing for a certain kind of brewery to use of state agricultural products, such as grains, hops and honey, has caused a bit of barley fever.
More from Zester Daily:
A work in progress
Growing wheat and barley outside of the grain belts is a work in progress. Grain farming and processing, like malting, concentrated in the Midwest, Plains States and Northwest in the late 19th and early 20th century; this consolidation wiped out knowledge and infrastructure for how to grow grain crops in the Northeast. Farms grow grains for dairies, but cows eat differently than we do. And they do not drink spirits or beer.
Growing grains for malting, distilling and flour markets is more complicated than growing for animal feed. These specialty markets need different seed varieties and fertilization practices to hit certain performance markers, like protein levels. Growing food grade grain also requires more cleaning, and careful post harvest handling and storage. The learning curve is steep as people switch from commodity production to community enterprises.
I’m lucky to have a window on these grain ventures, and see people cooperate as they try to figure out what works. Right now, my pancake-flour-in-the-making looks good. The crop isn’t in the bin yet; there’s still time for weather to wreak havoc. But the farmers and researchers I’ve talked to are optimistic. Yields will be down, but there will be wheat.
Main photo: Those tan and brown matchsticks are wheat plants, trapped in ice sheets. Oh my, I thought, what are we going to eat next year? Credit: Rachel Lodder