Have you noticed a change in the seasons?
While Melbourne may at times have “four seasons in one day”, unlike other parts of this continent our climate does fall into distinctive quarters. Despite that most of us approach our health oblivious to the seasons.
Conventional medicine takes a punt each year on disease trends from the northern hemisphere and for prevention, offer putting our faith in a flu shot. But in traditional naturopathy we mark the seasons differently.
The “energetics” of autumn in both Western and Eastern complementary medicines, attribute this time of year to the lungs. While colds and flu seem rife in winter, it is actually the change of seasons in autumn and spring that tends to see the peak in respiratory infections. If we don’t look after ourselves appropriately in this season, we are more vulnerable to catch respiratory infections and also, in energetic terms, be prone to grief and nostalgia.
Autumn is a time of harvest before nature rests in winter. Over summer most of us expend more energy being in the world. There are music festivals, parties, weddings and picnics. But the body needs a little time to recuperate from all this, before the next cycle begins.
The problem is, we’ve conquered nature. Without the need for natural light to define our waking hours, or cold weather to drive us to bed early, we tend to loose track of our inbuilt rhythms.
Natural ways to protect your lungs this autumn
Cod liver oil: this might seem an old-fashioned remedy but it is a great way to strengthen your body’s first line of defence again airborne viruses and bacteria. Cod liver oil makes your mucus membranes, such as the lining of your nose, mouth and throat stronger and more resilient to passing bugs. It is also a rich source of omega 3 oils as well as vitamin A and D. Luckily cod liver oil is available in capsules so there is no fishy taste. As an added bonus, there is now good evidence based research that cod liver oil can slow the onset of arthritis, heart disease and depression.
Sunlight: in safe doses, is also a great source of immune and mood boosting vitamin D. A deficiency of vitamin D we now know is not only associated with osteoporosis, but an increased risk of cancer, infections, depression and so much more. As the light changes and the temperature drops in autumn, we need to get a regular dose of UV on at least 15% of our skin (unclothed and without sunblock). According to the MJA, in summer a light skinned person might need only 8 minutes of Melbourne sunlight a day to make enough vitamin D (quadruple that for darker skin), as we journey through autumn its closer to 25 minutes at lunchtime or twice as long mid-morning or afternoon.
Vitamin C: boosts your body’s ability to fight disease. It is worth a little daily insurance in the form of a mere 500 mg a day (for adults), increasing the frequency of the dose to 4 times a day if you feel the lurgy creeping up on you.
Wash your hands: It may seem strange but it is true, simply washing your hands with soapy water for at least half a minute stops the common cold from travelling from your hands to an easy route of entry via your eyes, nose or mouth.
Rest: if you are missing your 8 hours of recuperation every night, you are increasing your odds of becoming run down and being unable to resist an infection. Sleep is free, all it takes is a little planning. Book a date with yourself each week for an early night to top up your dreamtime. If you are having trouble sleeping, check out these simply treatments for insomnia
Orange vegetables: Immune-strengthening vitamin A can also be found in humble orange vegetables like carrots, pumpkin and sweet potato. Add an extra serve, a day. If you need inspiration, try this easy and delightful pumpkin soup.
Showing posts with label vegetables. Show all posts
Showing posts with label vegetables. Show all posts
Monday, March 30, 2009
Wednesday, August 20, 2008
How to shop
Unlike many others of the species, I wasn’t born with the shopping gene. However, as I like to cook and eat, I’ve created some rituals that make maintaining a full pantry and fridge a more pleasant activity.
Every person with an ounce of knowledge about wellbeing will tell you to be healthy - learning to eat well plays a major part. While most of us know the basics, one of the keys to putting good eating into action is a bit of planning. No food in the house means either going out or going hungry.
Here are some tips on how to shop:
Be prepared
In my house, I’m famous for my lists. Scribbled on torn envelopes and other reclaimed pieces of paper, throughout the week words are scrawled to build a shopping list. The fact my partner can’t always read my writing can sometimes lead to odd purchases being bought but I’m working on that!
The evolving lists are for the supermarket (cleaning items, milk, pantry basics, non-perishables etc) and market/fresh food shopping (fruit, vegetables, nuts, fish, eggs). Not everyone has the luxury of a double shop; so obviously one list can suffice. As basic foods run low or are used up, they go on the list. If a recipe’s been found that seems enticing, the missing ingredients get added.
Taking a list when you go shopping means saving time and money. No having to make a dash for forgotten items and pay convenience store prices. It also is a pact between the intention of eating well and the action needed to put the plan in motion.
In a large, working family sometimes shopping begins with making a meal plan for the week. The uber-organised might even have a month plan, which makes shopping and cooking even easier.
Know your basics
If you have the time it is a good idea to do a pantry, freezer and fridge audit to get to know what is lurking in the recesses and find what has gone missing in action. I like having dried and canned beans, tinned fish, tomatoes in various forms, nuts, seeds, crackers, seaweed, noodles, rice, oats, quinoa and other grains in the cupboard to form the backbones of breakfast, lunch and dinner. Less used items like flour and some spices need to be thrown out once they’ve gone past their peak. So a spring clean every six months or so is a great idea.
To turn a meal from boring into delicious, condiments and flavours are useful to keep on hand. Chillies, spice mixes (curry powders, zataar, garam marsala, mixed herbs and the like) and herbs (eg: cumin, coriander seeds, fennel, mustard) all get a good work out in my house. Assorted jars and bottles of relish, chutney, tobacco, Dijon mustard, tamari, fish sauce are also handy additions.
Not being a meat eater – having a block of tofu or some eggs in the fridge or the legumes in the cupboard guarantees a meal at any time for me. Noodles, rices and other grains do likewise. While checking your basics think of what your healthiest fall back meals are and make sure that you keep multiples of the essential ingredients in stock.
Freezers can be useful if you like to make stock, do large batches of soups and other one-pot meals or keep a stash of better quality frozen vegetables like spinach and peas for some emergency greens. Packs of frozen peas also make great first aid ice packs. Mine stores cat food, homemade fish stock and some dairy-free ice cream at the moment.
The perishables
Having a good supply of fresh fruit and vegetables mean doing a regular shop. While some frozen and canned varieties are fine – a diet without fresh ones lacks texture and fragrance.
I always keep garlic and onions on hand. The alliums can turn a plain egg into an omelette, a bag of rice or quinoa into a pilaf and are the foundations of most of my favourite savoury recipes.
Like potatoes (if stored in a cool dark cupboard), onions can last for weeks or months if you buy them at their best when they are firm and unblemished.
Other root vegetables that can easily see the week through are parsnips, sweet potatoes and carrots. Solid vegetables like pumpkins, turnips, kohlrabi and celeriac store well in the fridge. Leafy greens tend to be more fragile, though cabbages and other Brassica’s are less so.
If you are doing a big fresh food shop, it’s a good idea to eat the Chinese greens, fresh herbs, mushrooms and leafy salads first when they are at their best. Corn and berries also should take priority, when in season.
While apples and oranges can survive a long time off the tree, the process of picking green, cool storage and gassing can take a toll on their shelf life once you get them home. Though a case straight from a farm gate shop is a good investment. If I have apples, pears or stone fruit that demands eating faster than I am able I will often stew them with a scant amount of sugar or rice syrup and a dash of water in a pot on low heat. Stored in a sterilized glass jar with a good lid or a well sealing plastic container – stewed fruit can see you through to the end of the week and tastes great on cereal or as dessert with a spoon of natural yoghurt.
A simple way to add a splash of fresh greens to your meals is to grow your own herbs. They tend to grow well in a pot on a sunny windowsill or balcony. If you have the luxury of even a small patch of earth a mere square metre of backyard can be home to some easy to grow silverbeet and a parsley plant. Instant vitamin C, iron and fibre.
Get into the rhythm
While a one-off shop to restock your basics after a spring clean is a great place to start – it is regular shopping, including a frequent supply of fruit and veg that is the key to ongoing kitchen and health happiness. Keeping the same spot in your diary free every week to replenish your stores is more reliable than doing the shopping ad hoc.
The markets – Queen Victoria, Prahran, South Melbourne - attract fierce loyalty for good reason. While operating hours are less flexible than your nearest open all hours food barn, market shopping is an alternative to impersonal monopolies telling you what you want to eat. Developing a relationship with your favourite traders often gives an opportunity to try new flavours, get a heads up on what is really fresh and learn new ways to cook.
Of course there are other options that might work better for you. Many conventional and organic grocers, local stores or large supermarkets offer weekly boxes of perishables or online shopping and delivery. There is nothing like getting a box of seasonal produce every week to provide an incentive to cook and eat at home more often. If you hate supermarkets, then consider investing an hour in\ setting up an online account with one that offers home delivery. Once your preferences are in the system, future orders can be entered quickly and your goodies are then delivered to your door.
Do it with a friend
Whether it’s the lack of the ‘shopping gene’, transport issues or feeling unsure what you really need to buy – having a market or shopping buddy can be a great way to get into the groove. A friend/neighbour/housemate/relative who likes to cook is often a great person to ask if you can tag along with on a shopping trip. People who love food tend to be the ones that enjoy the modern equivalent of hunting and gathering.
Or perhaps both you and your closest pals are pressed for time to catch up on a regular basis but still need to buy mundane items like toilet paper and cat food? Having a chat while pushing the trolley down the supermarket aisles together is a nifty way to multitask. If you are social by nature but slack on the shopping front you can cleverly restock your fridge while catching up on the goss.
Of course men don’t gossip, do they? But you’d be surprised how many family guys have started synchronising their weekly shopping trip with the same night as a mate. Especially, when the shopping centre is opposite a cosy pub, using a quick pot as a reward for getting the groceries done, then off home before the frozen foods thaw.
Resources
Solemama forum: shares local, sustainable ways to buy food. Includes box delivery schemes, farm gate sales, farmers markets in many Australian cities as well as recipes and other food related discussions.
Melbourne community farmer’s markets keeps you up with the dates of the four inner city regular Saturday growers markets. A good idea for a shopping date and catch up with a friend.
Farmers and growers markets in Victoria.
Garden Organics at Queen Vic market also does deliveries. It’s my favourite organic store at the markets. I eat, I drink, I work also does a weekly podcast from Garden Organics, keeping you in touch with what’s in season and tips of how to cook the produce.
Market trading hours, locations etc: Queen Vic, South Melbourne and Prahran.
If you can’t beat them, join them – the leading supermarket monopolies both offer shopping from the comfort of your keyboard: Coles online and Woolworth/Safeway homeshop.
What are your shopping tips?
The 3RRR radiothon begins this Friday. As a thank you to all subscribers and clients - over the next week I will be posting more articles on simple strategies to eat well and live a healthier life.
Every person with an ounce of knowledge about wellbeing will tell you to be healthy - learning to eat well plays a major part. While most of us know the basics, one of the keys to putting good eating into action is a bit of planning. No food in the house means either going out or going hungry.
Here are some tips on how to shop:
Be prepared
In my house, I’m famous for my lists. Scribbled on torn envelopes and other reclaimed pieces of paper, throughout the week words are scrawled to build a shopping list. The fact my partner can’t always read my writing can sometimes lead to odd purchases being bought but I’m working on that!
The evolving lists are for the supermarket (cleaning items, milk, pantry basics, non-perishables etc) and market/fresh food shopping (fruit, vegetables, nuts, fish, eggs). Not everyone has the luxury of a double shop; so obviously one list can suffice. As basic foods run low or are used up, they go on the list. If a recipe’s been found that seems enticing, the missing ingredients get added.
Taking a list when you go shopping means saving time and money. No having to make a dash for forgotten items and pay convenience store prices. It also is a pact between the intention of eating well and the action needed to put the plan in motion.
In a large, working family sometimes shopping begins with making a meal plan for the week. The uber-organised might even have a month plan, which makes shopping and cooking even easier.
Know your basics
If you have the time it is a good idea to do a pantry, freezer and fridge audit to get to know what is lurking in the recesses and find what has gone missing in action. I like having dried and canned beans, tinned fish, tomatoes in various forms, nuts, seeds, crackers, seaweed, noodles, rice, oats, quinoa and other grains in the cupboard to form the backbones of breakfast, lunch and dinner. Less used items like flour and some spices need to be thrown out once they’ve gone past their peak. So a spring clean every six months or so is a great idea.
To turn a meal from boring into delicious, condiments and flavours are useful to keep on hand. Chillies, spice mixes (curry powders, zataar, garam marsala, mixed herbs and the like) and herbs (eg: cumin, coriander seeds, fennel, mustard) all get a good work out in my house. Assorted jars and bottles of relish, chutney, tobacco, Dijon mustard, tamari, fish sauce are also handy additions.
Not being a meat eater – having a block of tofu or some eggs in the fridge or the legumes in the cupboard guarantees a meal at any time for me. Noodles, rices and other grains do likewise. While checking your basics think of what your healthiest fall back meals are and make sure that you keep multiples of the essential ingredients in stock.
Freezers can be useful if you like to make stock, do large batches of soups and other one-pot meals or keep a stash of better quality frozen vegetables like spinach and peas for some emergency greens. Packs of frozen peas also make great first aid ice packs. Mine stores cat food, homemade fish stock and some dairy-free ice cream at the moment.
The perishables
Having a good supply of fresh fruit and vegetables mean doing a regular shop. While some frozen and canned varieties are fine – a diet without fresh ones lacks texture and fragrance.
I always keep garlic and onions on hand. The alliums can turn a plain egg into an omelette, a bag of rice or quinoa into a pilaf and are the foundations of most of my favourite savoury recipes.
Like potatoes (if stored in a cool dark cupboard), onions can last for weeks or months if you buy them at their best when they are firm and unblemished.
Other root vegetables that can easily see the week through are parsnips, sweet potatoes and carrots. Solid vegetables like pumpkins, turnips, kohlrabi and celeriac store well in the fridge. Leafy greens tend to be more fragile, though cabbages and other Brassica’s are less so.
If you are doing a big fresh food shop, it’s a good idea to eat the Chinese greens, fresh herbs, mushrooms and leafy salads first when they are at their best. Corn and berries also should take priority, when in season.
While apples and oranges can survive a long time off the tree, the process of picking green, cool storage and gassing can take a toll on their shelf life once you get them home. Though a case straight from a farm gate shop is a good investment. If I have apples, pears or stone fruit that demands eating faster than I am able I will often stew them with a scant amount of sugar or rice syrup and a dash of water in a pot on low heat. Stored in a sterilized glass jar with a good lid or a well sealing plastic container – stewed fruit can see you through to the end of the week and tastes great on cereal or as dessert with a spoon of natural yoghurt.
A simple way to add a splash of fresh greens to your meals is to grow your own herbs. They tend to grow well in a pot on a sunny windowsill or balcony. If you have the luxury of even a small patch of earth a mere square metre of backyard can be home to some easy to grow silverbeet and a parsley plant. Instant vitamin C, iron and fibre.
Get into the rhythm
While a one-off shop to restock your basics after a spring clean is a great place to start – it is regular shopping, including a frequent supply of fruit and veg that is the key to ongoing kitchen and health happiness. Keeping the same spot in your diary free every week to replenish your stores is more reliable than doing the shopping ad hoc.
The markets – Queen Victoria, Prahran, South Melbourne - attract fierce loyalty for good reason. While operating hours are less flexible than your nearest open all hours food barn, market shopping is an alternative to impersonal monopolies telling you what you want to eat. Developing a relationship with your favourite traders often gives an opportunity to try new flavours, get a heads up on what is really fresh and learn new ways to cook.
Of course there are other options that might work better for you. Many conventional and organic grocers, local stores or large supermarkets offer weekly boxes of perishables or online shopping and delivery. There is nothing like getting a box of seasonal produce every week to provide an incentive to cook and eat at home more often. If you hate supermarkets, then consider investing an hour in\ setting up an online account with one that offers home delivery. Once your preferences are in the system, future orders can be entered quickly and your goodies are then delivered to your door.
Do it with a friend
Whether it’s the lack of the ‘shopping gene’, transport issues or feeling unsure what you really need to buy – having a market or shopping buddy can be a great way to get into the groove. A friend/neighbour/housemate/relative who likes to cook is often a great person to ask if you can tag along with on a shopping trip. People who love food tend to be the ones that enjoy the modern equivalent of hunting and gathering.
Or perhaps both you and your closest pals are pressed for time to catch up on a regular basis but still need to buy mundane items like toilet paper and cat food? Having a chat while pushing the trolley down the supermarket aisles together is a nifty way to multitask. If you are social by nature but slack on the shopping front you can cleverly restock your fridge while catching up on the goss.
Of course men don’t gossip, do they? But you’d be surprised how many family guys have started synchronising their weekly shopping trip with the same night as a mate. Especially, when the shopping centre is opposite a cosy pub, using a quick pot as a reward for getting the groceries done, then off home before the frozen foods thaw.
Resources
Solemama forum: shares local, sustainable ways to buy food. Includes box delivery schemes, farm gate sales, farmers markets in many Australian cities as well as recipes and other food related discussions.
Melbourne community farmer’s markets keeps you up with the dates of the four inner city regular Saturday growers markets. A good idea for a shopping date and catch up with a friend.
Farmers and growers markets in Victoria.
Garden Organics at Queen Vic market also does deliveries. It’s my favourite organic store at the markets. I eat, I drink, I work also does a weekly podcast from Garden Organics, keeping you in touch with what’s in season and tips of how to cook the produce.
Market trading hours, locations etc: Queen Vic, South Melbourne and Prahran.
If you can’t beat them, join them – the leading supermarket monopolies both offer shopping from the comfort of your keyboard: Coles online and Woolworth/Safeway homeshop.
What are your shopping tips?
The 3RRR radiothon begins this Friday. As a thank you to all subscribers and clients - over the next week I will be posting more articles on simple strategies to eat well and live a healthier life.
Monday, July 14, 2008
Superfoods
Superfood is the term coined for a common food that has all the benefits of the best preventer drug in the world – without any of the side effects. I’d prefer to think of them as the pick of the crop of nature’s health foods.
What tends to set these foods apart is the amount of antioxidants or other anti-inflammatory like properties. Inflammation is the key to most chronic conditions and is also associated with cancer. They also tend to contain lots of vitamins and also fibre. Vitamin C, in particular is usually noted in the plant foods, however what is often overlooked is that this is a fragile vitamin. The C contact starts going down the minute the fruit or vegetable is picked and further destroyed by freezing or cooking.
In the plant world, a strong vibrant colour is often associated with its health benefits. For example fruits and vegetables with a deep orange or red colour like carrots and beetroot are dripping with beta carotene (a form of vitamin A), dark greens tend to packed with chlorophyll and so on. All plant foods contain fibre and one current theory as to why foods can be superior to a pill packed with the same key health properties is the way the fibre slows down the release of the nutrients. Fibre is also important to mop up cholesterol and keep the bowels healthy.
Do Superfoods live up to the hype?
Watermelon hit the headlines recently due to the discovery that a constituent called citrulline can trigger production of a compound that helps relax the body's blood vessels. This is largely due to it being converted into the amino acid arginine, known for its heart health benefits. These relaxed vessels are the central action that makes drugs like Viagra do their stuff. But just how much watermelon do you need to consume to get anywhere near a medicinal dose of citrulline? The scientists suggest it is around 6 cups of watermelon, which considering the diuretic effects of the melon could be counterproductive.
Blueberries (and bilberries) are one of the tastiest antioxidant containing fruits on the market. This purpley-blue coloured berry was a valued medicine to the Native American Indians. In the late 20th century it has been discovered that beyond the vitamin C that all fresh fruit has, the skin of blueberries have anti-inflammatory properties as well.
If you can’t afford blueberries – grape skins and seeds are rich in resveratrol and other anti-cancer, heart friendly goodies and act in a similar way to blueberries. The positive effects of the grapes in red wine (white doesn’t always use the skins and the seeds) are being rethought. After all the hype of the ‘80’s it appears fresh grapes and red grape juice might be better for you than wine after all.
Broccoli was one of the first superfoods to get popular attention. As the head of the cruciferae vegetable family it is a type of sulphur, responsible for the hotness in mustard and the odour of cabbage that is identified as the key anti-cancer component. The latest findings suggest that broccoli could play a role in preventing prostate cancer. Broccoli has similar benefits whether eaten cooked or raw but the strongest source of the nutrients is actually from sprouted broccoli seeds – you don’t have to eat as many and they are easy to sprinkle on a salad or include in a sandwich. To get the goodies from any sprouts it is best to eat them as young as possible, a good few days before the use by date.
If you don’t like broccoli make sure you include other cruciferous vegetables in your regular eating plan, such as cauliflower, cabbage and brussels sprouts.
Garlic and the onion (allium) family also contain a type of sulphur, which gives it such a pungent smell. It has been a prized medicine used by all ancient civilizations that grew it. Not only is garlic a powerful antimicrobial herb but it also does more than fight infections. The allicin in garlic has cholesterol lowering properties and other benefits for the cardiovascular system. More recently it has been shown to also play a role in the prevention and treatment of diabetes, asthma and cancer.
If you don’t like garlic breath try eating some parsley afterwards. Unfortunately cooking and exposure to air diminish some of the good properties - so to get all the benefits try chopping some fresh garlic just before whisking it into a salad dressing. Onions also have some of these benefits.
Oats and other whole grains like barley are full of fibre and over 20 years ago the outer coating (bran) of oats was found to lower cholesterol. Unless you add sweetener in some form to the meal, these grains are also useful in lowering blood sugar and are essential foods in treating type 2 diabetes.
If you don’t like these grains or have a gluten allergy – brown rice, amaranth, millet and quinoa are equally delicious and contain nutrients and fibre. Most people do not have enough of these wholefoods in their diet and would benefit from swapping even their grainiest of breads for a few serves a week of these foods.
Oily fish is rich in omega 3 fatty acids and other goodies are a Health Trip favourite. Primarily anti-inflammatory which makes them a fine food for almost any chronic disease as well as cardiovascular health and cancer – there is a whole show on this in the archives.
Can’t eat fish? There is a lot of hype around vegetarian alternative such asflax seed and pomegranates but these contain short-chain ALA’s. The link above goes into the pros and cons of these but the take home message is that you may need additional nutrients such as zinc, E and B6 to metabolise these so they don’t end up creating inflammation in the body.
Tomatoes are one of the most over used fruits in the Australian and American diets. Just as well that it is abundant in lycopenes, yet another of those clever antioxidants. Lycopene has been identified, like broccoli, in the prevention of prostate cancer. More interestingly the combination of tomatoes and broccoli has been found to have an even more powerful anti-tumour effect. Next time you are making a napoli sauce, add some broccoli – even better serve it on a bed of quinoa or brown rice for an even healthier meal.
Soy is the most controversial of the superfoods and possibly because the most popular sources of it are also the most refined. Soy milk, powder (eg: in protein bars) and tofu have their detractors but the whole bean cooked or fermented (in tempeh or miso) is a healthy way to get a dose of phytooestrogens, an important nutrient to ease the effects of menopause.
My article on the tofu, phytooestrogens and dementia issues pulls apart the latest research and contains links to many strands of the debate.
If it is not called a Superfood, does it mean it is not as good?
What promotes a food from just ordinary to super is research. While all commonly eaten plant foods are packed full of nutrients scientists (or their funding bodies) currently don’t find carrots or beetroot – two vegetables abundant in vitamins and fibre – on the top of their list. However tea, coffee and chocolate producers have had a lot more resources to splash around, hence their rise in popularity. On that note – the caffeine in these three foods tends to negate some of the benefits if you are after a medicinal dose of antioxidants from these substances.
Nuts, seeds, sprouts, avocado, spinach, papaya are common inclusions on most superfood lists. Others spruik yoghurt, due to the natural probiotics and their benefits to the gut. However other fermented foods like sauerkraut and miso can have a similar action, it is just that they aren’t backed by such a powerful industry.
Why stop at superfoods? How about we consider some Super-meals. These would be ones containing a variety of dark coloured vegetables, a sprinkling of sprouts, some fatty fish, whole grains or raw seeds and finished with some berries or other intensely coloured fruit.
Let me know what your favourite Super-meals are.
What tends to set these foods apart is the amount of antioxidants or other anti-inflammatory like properties. Inflammation is the key to most chronic conditions and is also associated with cancer. They also tend to contain lots of vitamins and also fibre. Vitamin C, in particular is usually noted in the plant foods, however what is often overlooked is that this is a fragile vitamin. The C contact starts going down the minute the fruit or vegetable is picked and further destroyed by freezing or cooking.
In the plant world, a strong vibrant colour is often associated with its health benefits. For example fruits and vegetables with a deep orange or red colour like carrots and beetroot are dripping with beta carotene (a form of vitamin A), dark greens tend to packed with chlorophyll and so on. All plant foods contain fibre and one current theory as to why foods can be superior to a pill packed with the same key health properties is the way the fibre slows down the release of the nutrients. Fibre is also important to mop up cholesterol and keep the bowels healthy.
Do Superfoods live up to the hype?
Watermelon hit the headlines recently due to the discovery that a constituent called citrulline can trigger production of a compound that helps relax the body's blood vessels. This is largely due to it being converted into the amino acid arginine, known for its heart health benefits. These relaxed vessels are the central action that makes drugs like Viagra do their stuff. But just how much watermelon do you need to consume to get anywhere near a medicinal dose of citrulline? The scientists suggest it is around 6 cups of watermelon, which considering the diuretic effects of the melon could be counterproductive.
Blueberries (and bilberries) are one of the tastiest antioxidant containing fruits on the market. This purpley-blue coloured berry was a valued medicine to the Native American Indians. In the late 20th century it has been discovered that beyond the vitamin C that all fresh fruit has, the skin of blueberries have anti-inflammatory properties as well.
If you can’t afford blueberries – grape skins and seeds are rich in resveratrol and other anti-cancer, heart friendly goodies and act in a similar way to blueberries. The positive effects of the grapes in red wine (white doesn’t always use the skins and the seeds) are being rethought. After all the hype of the ‘80’s it appears fresh grapes and red grape juice might be better for you than wine after all.
Broccoli was one of the first superfoods to get popular attention. As the head of the cruciferae vegetable family it is a type of sulphur, responsible for the hotness in mustard and the odour of cabbage that is identified as the key anti-cancer component. The latest findings suggest that broccoli could play a role in preventing prostate cancer. Broccoli has similar benefits whether eaten cooked or raw but the strongest source of the nutrients is actually from sprouted broccoli seeds – you don’t have to eat as many and they are easy to sprinkle on a salad or include in a sandwich. To get the goodies from any sprouts it is best to eat them as young as possible, a good few days before the use by date.
If you don’t like broccoli make sure you include other cruciferous vegetables in your regular eating plan, such as cauliflower, cabbage and brussels sprouts.
Garlic and the onion (allium) family also contain a type of sulphur, which gives it such a pungent smell. It has been a prized medicine used by all ancient civilizations that grew it. Not only is garlic a powerful antimicrobial herb but it also does more than fight infections. The allicin in garlic has cholesterol lowering properties and other benefits for the cardiovascular system. More recently it has been shown to also play a role in the prevention and treatment of diabetes, asthma and cancer.
If you don’t like garlic breath try eating some parsley afterwards. Unfortunately cooking and exposure to air diminish some of the good properties - so to get all the benefits try chopping some fresh garlic just before whisking it into a salad dressing. Onions also have some of these benefits.
Oats and other whole grains like barley are full of fibre and over 20 years ago the outer coating (bran) of oats was found to lower cholesterol. Unless you add sweetener in some form to the meal, these grains are also useful in lowering blood sugar and are essential foods in treating type 2 diabetes.
If you don’t like these grains or have a gluten allergy – brown rice, amaranth, millet and quinoa are equally delicious and contain nutrients and fibre. Most people do not have enough of these wholefoods in their diet and would benefit from swapping even their grainiest of breads for a few serves a week of these foods.
Oily fish is rich in omega 3 fatty acids and other goodies are a Health Trip favourite. Primarily anti-inflammatory which makes them a fine food for almost any chronic disease as well as cardiovascular health and cancer – there is a whole show on this in the archives.
Can’t eat fish? There is a lot of hype around vegetarian alternative such asflax seed and pomegranates but these contain short-chain ALA’s. The link above goes into the pros and cons of these but the take home message is that you may need additional nutrients such as zinc, E and B6 to metabolise these so they don’t end up creating inflammation in the body.
Tomatoes are one of the most over used fruits in the Australian and American diets. Just as well that it is abundant in lycopenes, yet another of those clever antioxidants. Lycopene has been identified, like broccoli, in the prevention of prostate cancer. More interestingly the combination of tomatoes and broccoli has been found to have an even more powerful anti-tumour effect. Next time you are making a napoli sauce, add some broccoli – even better serve it on a bed of quinoa or brown rice for an even healthier meal.
Soy is the most controversial of the superfoods and possibly because the most popular sources of it are also the most refined. Soy milk, powder (eg: in protein bars) and tofu have their detractors but the whole bean cooked or fermented (in tempeh or miso) is a healthy way to get a dose of phytooestrogens, an important nutrient to ease the effects of menopause.
My article on the tofu, phytooestrogens and dementia issues pulls apart the latest research and contains links to many strands of the debate.
If it is not called a Superfood, does it mean it is not as good?
What promotes a food from just ordinary to super is research. While all commonly eaten plant foods are packed full of nutrients scientists (or their funding bodies) currently don’t find carrots or beetroot – two vegetables abundant in vitamins and fibre – on the top of their list. However tea, coffee and chocolate producers have had a lot more resources to splash around, hence their rise in popularity. On that note – the caffeine in these three foods tends to negate some of the benefits if you are after a medicinal dose of antioxidants from these substances.
Nuts, seeds, sprouts, avocado, spinach, papaya are common inclusions on most superfood lists. Others spruik yoghurt, due to the natural probiotics and their benefits to the gut. However other fermented foods like sauerkraut and miso can have a similar action, it is just that they aren’t backed by such a powerful industry.
Why stop at superfoods? How about we consider some Super-meals. These would be ones containing a variety of dark coloured vegetables, a sprinkling of sprouts, some fatty fish, whole grains or raw seeds and finished with some berries or other intensely coloured fruit.
Let me know what your favourite Super-meals are.
Monday, November 12, 2007
diet and cancer risks
An American study has just released, updating the latest findings regarding what we eat and our cancer risks. According to the media representation, this research means great news if you are short but cause for concern if you are overweight. It is the usual swings and roundabouts. The report itself is not a new or definitive study, rather it is a systematic review of recently published health studies.
Perhaps what fascinates me more about the report, released jointly by the World Cancer Research Fund and the American Institute for Cancer Research, is what sound bites the media runs with. The Age ran with Tall people 'at higher cancer risk’ over the weight issue (News Radio, ABC and the BBC). The Age also promoted the American Institute for Cancer Research study into people’s perception of cancer risks, making big news of there being no proven link between pesticides and cancer:
However, is this what the report actually says and does the lack of evidence actually prove that these people’s perceptions are truly wrong? What the Diet and Cancer report actually found, concerning pesticide and herbicide risks, were much more complex than The Age implied.
The panel did find studies that showed links between conventional food production and cancers but no specific epidemiological studies have been produced as yet. However they are concerned enough with the preliminary findings to suggest that “women of a reproductive age” (a significant chunk of the population) should take a “precautionary approach” to eating conventionally grown foods. Perhaps a more accurate headline should have screened “Don’t eat conventional food if you plan to get pregnant!" 71% of the 1000 Americans interviewed may not be so wrong after all.
The actual study document is dense and takes a lot of reading. I wonder if any of the journalists reporting on it poured over it? I always find inclusion criteria in such large scale analysis interesting. For example although we may think this all about humans and the food they eat, the panel included animal studies (genetically modified animals and rodent).
Overall the dietary recommendations made as a result of the report mimic much of what the naturopathic community has always said – pull way back on meat and dairy (yes, dairy a got specific mention) and focus more on plant foods such as whole grains, fruit and vegetables. Alcohol, salt, sweet drinks, processed meat and moulds (specifically afllatoxins, which are common to peanuts) got the thumbs down, while moving your body more received a predictable tick.
But the report is actually a lot more specific than this as there is no single "cancer", it exams the published literature on diet and specific cancers. The findings link eating carrots with cervical cancer protection, soy reducing prostate cancer and so on. However it was perplexing to find suggestions about cancer reduction linked to nutrients such as vitamins E, C and Selenium (the presumed link the panel was making regarding certain groups of foods) yet categorically implied people should not take nutritional supplements, which were not within the scope of the review.
Selenium is an interesting case in point. The cancer protective effects of this nutrient, would depend entirely on the soil it was grown in. New Zealand for example, has little or none, while in Australia anywhere near medicinal doses of selenium are considered a poison. So unless each individual study did an actual lab analysis of the foods these people were eating, they are making some leaps of faith in their conclusions.
The weight issue that was such a popular tag line in the press, is also slightly misrepresented. The Panel acknowledged being over weight (a BMI of 25-29) or obese (BMI >30) as a significant health risk. But will the lifestyle factors they surmised as being likely causes of weight gain, such as being sedentary, watching too much TV and consuming ‘energy dense’ (sugary or fatty) foods and drinks actually cause cancer? The conclusion was increased body fat “should be considered to be additional, indirect causes of (some) cancers”. (Chapter 8)
What about tall people, does height really determine cancer risk as the other popular headline suggests? The conclusion was not so obvious: “The Panel emphasizes that greater adult attained height, meaning how tall people are as adults, is unlikely directly to modify the risk of cancer”. Though there are odd implications that being tall may be a factor in some gynaecological and colorectal cancers, it was not suggesting that being short is necessarily a “get out of cancer free” card.
Keeping in mind that the study looks at the swings and roundabouts of individual cancers and that all cancers are not the same, the general conclusions about diet and cancer risk confirm nutritional and naturopathic commonsense:
Breastfeeding has benefits for both mother and child
Eat lots of vegetables, legumes and fruit
Ensure your diet has sufficient amounts of plant fibre, folate, vitamins B6, C, E, beta carotene (the vegetable form of vitamin A) and nutrients selenium, caratenoids, quercetin and lycopenes.
Eat less meat, this includes all meat of which processed meats get a special increased cancer risk mention
Cut out the cheese, though there are cancer factors for and against milk drinking
Don’t drink alcohol
There is a handy graph showing food risks and benefits at this summary.
Remember this study looked primarily at diet, rather than all lifestyle factors such as smoking and other recreational drugs).
So what’s for dinner tonight?
Perhaps what fascinates me more about the report, released jointly by the World Cancer Research Fund and the American Institute for Cancer Research, is what sound bites the media runs with. The Age ran with Tall people 'at higher cancer risk’ over the weight issue (News Radio, ABC and the BBC). The Age also promoted the American Institute for Cancer Research study into people’s perception of cancer risks, making big news of there being no proven link between pesticides and cancer:
71 per cent thought that pesticide residue on produce was a cause - something that has never been shown; 56 per cent thought stress causes cancer, again not proven; and 49 per cent believed hormones in beef cause cancer.
However, is this what the report actually says and does the lack of evidence actually prove that these people’s perceptions are truly wrong? What the Diet and Cancer report actually found, concerning pesticide and herbicide risks, were much more complex than The Age implied.
There are theoretical grounds for concern, which are constantly reviewed by international and national regulatory bodies. However, there is no epidemiological evidence that current exposures are causes of cancers in humans, and so the Panel has made no judgements. Nevertheless, a precautionary approach is wise for women of reproductive age, since vulnerability during embryonic phases of development is increased, and early exposure may result in increased risk at later stages in life. (Diet and Cancer Report)
The panel did find studies that showed links between conventional food production and cancers but no specific epidemiological studies have been produced as yet. However they are concerned enough with the preliminary findings to suggest that “women of a reproductive age” (a significant chunk of the population) should take a “precautionary approach” to eating conventionally grown foods. Perhaps a more accurate headline should have screened “Don’t eat conventional food if you plan to get pregnant!" 71% of the 1000 Americans interviewed may not be so wrong after all.
The actual study document is dense and takes a lot of reading. I wonder if any of the journalists reporting on it poured over it? I always find inclusion criteria in such large scale analysis interesting. For example although we may think this all about humans and the food they eat, the panel included animal studies (genetically modified animals and rodent).
Overall the dietary recommendations made as a result of the report mimic much of what the naturopathic community has always said – pull way back on meat and dairy (yes, dairy a got specific mention) and focus more on plant foods such as whole grains, fruit and vegetables. Alcohol, salt, sweet drinks, processed meat and moulds (specifically afllatoxins, which are common to peanuts) got the thumbs down, while moving your body more received a predictable tick.
But the report is actually a lot more specific than this as there is no single "cancer", it exams the published literature on diet and specific cancers. The findings link eating carrots with cervical cancer protection, soy reducing prostate cancer and so on. However it was perplexing to find suggestions about cancer reduction linked to nutrients such as vitamins E, C and Selenium (the presumed link the panel was making regarding certain groups of foods) yet categorically implied people should not take nutritional supplements, which were not within the scope of the review.
Selenium is an interesting case in point. The cancer protective effects of this nutrient, would depend entirely on the soil it was grown in. New Zealand for example, has little or none, while in Australia anywhere near medicinal doses of selenium are considered a poison. So unless each individual study did an actual lab analysis of the foods these people were eating, they are making some leaps of faith in their conclusions.
The weight issue that was such a popular tag line in the press, is also slightly misrepresented. The Panel acknowledged being over weight (a BMI of 25-29) or obese (BMI >30) as a significant health risk. But will the lifestyle factors they surmised as being likely causes of weight gain, such as being sedentary, watching too much TV and consuming ‘energy dense’ (sugary or fatty) foods and drinks actually cause cancer? The conclusion was increased body fat “should be considered to be additional, indirect causes of (some) cancers”. (Chapter 8)
What about tall people, does height really determine cancer risk as the other popular headline suggests? The conclusion was not so obvious: “The Panel emphasizes that greater adult attained height, meaning how tall people are as adults, is unlikely directly to modify the risk of cancer”. Though there are odd implications that being tall may be a factor in some gynaecological and colorectal cancers, it was not suggesting that being short is necessarily a “get out of cancer free” card.
Keeping in mind that the study looks at the swings and roundabouts of individual cancers and that all cancers are not the same, the general conclusions about diet and cancer risk confirm nutritional and naturopathic commonsense:
Breastfeeding has benefits for both mother and child
Eat lots of vegetables, legumes and fruit
Ensure your diet has sufficient amounts of plant fibre, folate, vitamins B6, C, E, beta carotene (the vegetable form of vitamin A) and nutrients selenium, caratenoids, quercetin and lycopenes.
Eat less meat, this includes all meat of which processed meats get a special increased cancer risk mention
Cut out the cheese, though there are cancer factors for and against milk drinking
Don’t drink alcohol
There is a handy graph showing food risks and benefits at this summary.
Remember this study looked primarily at diet, rather than all lifestyle factors such as smoking and other recreational drugs).
So what’s for dinner tonight?
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