Fermented foods and beverages have been an integral component of nearly every civilization and tribal society throughout history. From very early on, humans realized the magic and many benefits derived from live-culture ferments, chief among them being longevity and good health. Alcoholic beverages such as mead and wine are the oldest known ferments, dating back to roughly 40,000 years ago. Milk is another popular drink with a long history of fermentation. Vegetables, fruits, grains, beans, and even meat have all been subject to fermentation in an endless variety of ways all around the world. To explore and discuss even a fraction of these ferments would require the span of a short book and with that being said, I would like to delve more deeply into one of the most popular and applicable cultured foods in our environment: SAUERKRAUT!
The word “Sauerkraut” can be directly translated from its German origin as “sour cabbage”. Fermenting cabbage dates back to roughly 300 BC in China, where it was shredded and pickled in rice wine to preserve it as a staple food for the agricultural off-season. It is believed that this ancient sauerkraut was consumed out of necessity by the labourers of the Great Wall of China during the colder months when little else was available to eat. Roughly 1,000 years later, lacto-fermented cabbage was introduced to Europe where it experienced immense popularity, especially throughout the northern latitude countries where the growing season for fresh produce was limited to a few months. By shredding up cabbage and salting it to draw out its inherent water via osmosis, or by submersing entire cabbage heads in brine (salt + water = brine), the cabbage could be successfully preserved for many months. In fact, culturing foods was one of the most important and essential practices for storing foods in times of shortage, surplus, or seasonal change. Refrigerators and imported fresh produce were simply non-existent.
So we know that fermenting cabbage was historically, first and foremost, a method of food preservation. But aside from the practical aspects, what makes sauerkraut so special? Why is it still eaten daily by folks who now have the technology and resources to obtain fresh food all year round? Well, as I said before, there is indeed something magical about the process of lacto-fermentation, through which the original cabbage is literally transformed into a tangy, tasty and massively nutritious superfood! Let us take a closer look as to how this all happens.
It all starts with bacteria. Lactobacillus, a form of lactic acid bacteria, is present on the surface of almost all living things, especially the leaves and roots of plants growing on or near the soil, like cabbage. Humans also contain lactobacillus in our gastrointestinal tract as symbiotic organisms, working in partnership with us to keep our digestive system healthy. As the cabbage is shredded and salted, or submersed in brine, the lactobacilli, along with other lactic acid-producing bacteria, begin to convert the carbohydrates or “sugars” in the cabbage into lactic acid. Lactic acid is a natural preservative that keeps the cabbage in a state of edibility, while also inhibiting the growth of harmful bacteria that would rot the cabbage. Salt inhibits the “bad” bacteria from colonizing for the first few days until enough lactic acid is produced to adequately preserve the cabbage. Though it is possible to make salt-free sauerkraut, generous salting has been the time-tested traditional method, ensuring a crunchier, tastier, safer, and longer-lasting product.
Not only does the lactic acid bacterium preserve and protect the cabbage from harmful pathogens, but it also increases the nutrient availability of the cabbage itself! Like all vegetables, cabbage leaves contain cellulose, the structural component of plants. We as humans cannot digest cellulose, and therefore cannot access the nutrition within plant foods unless the cellulose structure is broken down. Lacto-fermentation essentially “pre-digests” the cabbage, eliminating the cellulose among other anti-nutrients such as goitrogens and freeing up vitamins and minerals. Another bonus is the substantial increase in Vitamin C, which historically, was very scarce during the winter months when fresh produce was unavailable. Lactic acid breaks down proteins, aids in the metabolism of fats, aids in the assimilation of iron, and produces choline, which helps lower blood pressure and heart rate.
Perhaps the greatest benefit lacto-fermented foods such as sauerkraut provide us with are the beneficial bacteria for our digestive and immune system. The primary lactic acid bacteria present in sauerkraut is lactobacillus acidophilus. It is one of our body’s primary symbiotic organisms, and indeed crucial for keeping out the bad bacteria and germs. It is extremely aggressive, fighting off any of the harmful bacteria that may promote illness. Lactobacillus acidophilus aids in the digestion and assimilation of our food, especially rich, heavy foods high in protein and fat. This is why, traditionally, fermented foods were used as condiments for large meals. The sauerkraut on top of a massive German sausage is not just a flavourful topping, but a digestive aid!
Lactobacillus acidophilus inhabits our gastrointestinal tract, mouth, and the vagina. This bacterium requires an acidic environment to thrive and do its duties. When we coat our bodies with excessive antibiotic soaps, sanitizers, sprays, creams, and when we CONSUME antibiotics in the form of prescription drugs or even tap water, our symbiotic lactobacilli partners are wiped out, leaving us defenceless and very susceptible to viruses and numerous health problems. It essentially lowers our immunity to external invaders. One of the best health strategies I can suggest for those taking oral antibiotics is to increase their consumption of PRObiotic lacto-fermented foods such as sauerkraut. This will aid in re-colonizing the beneficial bacteria in your gut, and rebuilding your body’s natural defence system. In an age of extreme sanitation, sterilization and obsession with cleanliness, we need all the help we can get from lacto-fermented foods and their army of probiotic microorganisms. The further we try to distance ourselves from our natural environment and the many microorganisms and bacteria present, the weaker and more susceptible we become to illness and sub-optimal health. Bacteria ARE our immune system and we need to work together as symbiotes in order to thrive.
Now, a word of warning must be said regarding the convenient, industrially-produced forms of both sauerkraut and probiotic supplements. “Fermented” foods found at the supermarket have not been fermented in the traditional manner and are preserved in vinegar, rather than salt water brine, rendering a more acidic product. As well, these products are pasteurized under law, thereby eliminating all the lactic acid-producing bacteria that we want from these foods! Simply put, these are no longer health-promoting foods and should be avoided! As for probiotic supplements, the majority of these highly-popular products are simply ineffective. These capsules or powders must survive their journey through the stomach and into the small intestine in order to really have any beneficial colonizing effect, whereas most of the supplements produced today do not make it past the stomach intact. In addition, these commercial supplements have been created from foreign strains of bacteria, not the wild bacteria native to our individual ecosystems. By consuming a homemade lacto-ferment such as sauerkraut, we are inviting local bacteria to colonize our bodies and adapt our immune systems to OUR environment.
As I’ve briefly covered the history and great benefits of sauerkraut, it would only make sense to explain how to make your own! Well for starters, a large ceramic bowl or vessel is best used to contain the kraut. A wide-mouth glass jar works as well. I would steer clear of plastic or metal due to their chemical-leaching natures. Simply shred the cabbage up in a food processor, or finely chop. One large head of cabbage produces quite a bit of kraut. Add salt to the mix, roughly 3 tbsp per 5 lbs of cabbage. Massage the salt into the cabbage and let it sit for a day. Periodically, continue to massage the cabbage until the juices start flowing. Once juicy, place a weight of some sort atop the cabbage to submerge it beneath its own brine. You want to be sure that the cabbage is covered by liquid in order to prevent molding. If needed, add a bit of salt water to ensure coverage. Now let it sit, covered at room temperature for a couple of weeks. You can eat it at any stage, noticing the signature “tangy” taste increasing as time passes. I would give it at least 4 days before consuming to allow for an adequate initial fermentation. So there ya have it! Simple, cheap, and incredibly nutritious. A much-needed staple for every home!
Lacto-fermented foods have long been a staple in traditional diets all over the world and a key to vibrant health and longevity. Let us return to the wisdom of our ancestors and reintroduce these incredibly nutritious and delicious foods back into our daily diets. Long live sauerkraut!
Sunday, January 2, 2011
Friday, December 17, 2010
The Best Things in Life Are Free
So what exactly are the healthiest foods to eat? It is indeed a question on the mind of every health-conscious person out there. Most people would venture a guess pointing to pricey organic produce sold at the local health food store or the latest “superfood” product. No doubt, these are good foods to consume, though the most ideal foods for us do not come from a package or store shelf. They’re local, they’re abundant, and they’re free for the taking. I’m talking about WILD FOODS!
Food is all around us. It’s in your backyard, along the sides of city streets, in the forests and meadows, by the lake or stream, in a park, in the city, in the country, literally everywhere. Problem is, we’ve lost touch with our natural surroundings. With the advent of global importing and exporting, the modern supermarket, and agriculture, we’ve dismissed ourselves from the integral daily practice of our ancestors: hunting and gathering food. These historically essential survival skills have become unnecessary today as our modern-day societies, in the never ending pursuit of technological innovation, efficiency and “advancement”, push cheap, mass-produced, convenience food that is severely deficient in nutrition. Most of us have no clue where our food even comes from anymore. How crazy is that? Did you know that tomatoes, eggplant, and peppers have all been bred from a tiny, poisonous wild berry called the nightshade? Did you know that the carton of conventional milk you buy from the grocery store contains a mixture of hundreds of different cows’ milk, from all over the country? This is crucial information! We seriously need to reconnect with our food, and eating wild is the perfect prescription.
Wild food is our original food. It is the stuff we’ve been eating for thousands of years. A traditional aboriginal diet in southern Ontario consisted of such things as berries, herbs, roots, nuts, seeds, fungi, fish, insects, and wild game. This is indeed a very appropriate diet for us to follow today, though the typical modern diet is a far cry from such. Wild mammals, the base of the diet and the primary source of calories, provide essential fat soluble vitamins including vitamins A and D, along with iron, zinc, calcium, phosphorous, and vitamin B12. Saturated fat and cholesterol, Omega 3 fatty acids, and complete protein are abundant. In comparison to domesticated, factory-farmed animals, wild game is leaner, more densely mineralized, and free of growth hormones and antibiotics. Fish, along with the aforementioned nutrients present in game meat, provide essential long-chain omega 3 fats DHA and EPA.
Herbs such as dandelion, stinging nettle, wild lettuce, and watercress are abundant in our environment, and are far more nutritious and medicinal than any kind of salad green sold at the supermarket. Compared to say, spinach or kale, stinging nettle and dandelion greens have far more calcium, iron, protein, and trace minerals.
Berries are abundant in the summer months, including blueberries, blackberries, raspberries, and serviceberries. And they will grow just about anywhere. A good place to look is at a park, along a path, or in your neighbour’s yard. Wild berries are an excellent fruit to consume, as they are low in sugar and contain high levels of vitamins and antioxidant compounds.
So where does one start? Though the task of gathering and foraging for your own food may seem daunting, like any other new endeavour, start small! Take a walk in a forest or around your neighbourhood and observe the plants and trees that inhabit the land. Pick up a wild edible food guide or go online and search for edible wild plants of your geographic location. Experiment with different plants and find what you enjoy. If you are seeking meat, make friends with honourable hunters, or better yet, learn the way of the hunt yourself! The more wild food we can include in our daily diets, the healthier we will be.
Eat local, eat wild! Because the best things in life are indeed free.
Food is all around us. It’s in your backyard, along the sides of city streets, in the forests and meadows, by the lake or stream, in a park, in the city, in the country, literally everywhere. Problem is, we’ve lost touch with our natural surroundings. With the advent of global importing and exporting, the modern supermarket, and agriculture, we’ve dismissed ourselves from the integral daily practice of our ancestors: hunting and gathering food. These historically essential survival skills have become unnecessary today as our modern-day societies, in the never ending pursuit of technological innovation, efficiency and “advancement”, push cheap, mass-produced, convenience food that is severely deficient in nutrition. Most of us have no clue where our food even comes from anymore. How crazy is that? Did you know that tomatoes, eggplant, and peppers have all been bred from a tiny, poisonous wild berry called the nightshade? Did you know that the carton of conventional milk you buy from the grocery store contains a mixture of hundreds of different cows’ milk, from all over the country? This is crucial information! We seriously need to reconnect with our food, and eating wild is the perfect prescription.
Wild food is our original food. It is the stuff we’ve been eating for thousands of years. A traditional aboriginal diet in southern Ontario consisted of such things as berries, herbs, roots, nuts, seeds, fungi, fish, insects, and wild game. This is indeed a very appropriate diet for us to follow today, though the typical modern diet is a far cry from such. Wild mammals, the base of the diet and the primary source of calories, provide essential fat soluble vitamins including vitamins A and D, along with iron, zinc, calcium, phosphorous, and vitamin B12. Saturated fat and cholesterol, Omega 3 fatty acids, and complete protein are abundant. In comparison to domesticated, factory-farmed animals, wild game is leaner, more densely mineralized, and free of growth hormones and antibiotics. Fish, along with the aforementioned nutrients present in game meat, provide essential long-chain omega 3 fats DHA and EPA.
Herbs such as dandelion, stinging nettle, wild lettuce, and watercress are abundant in our environment, and are far more nutritious and medicinal than any kind of salad green sold at the supermarket. Compared to say, spinach or kale, stinging nettle and dandelion greens have far more calcium, iron, protein, and trace minerals.
Berries are abundant in the summer months, including blueberries, blackberries, raspberries, and serviceberries. And they will grow just about anywhere. A good place to look is at a park, along a path, or in your neighbour’s yard. Wild berries are an excellent fruit to consume, as they are low in sugar and contain high levels of vitamins and antioxidant compounds.
So where does one start? Though the task of gathering and foraging for your own food may seem daunting, like any other new endeavour, start small! Take a walk in a forest or around your neighbourhood and observe the plants and trees that inhabit the land. Pick up a wild edible food guide or go online and search for edible wild plants of your geographic location. Experiment with different plants and find what you enjoy. If you are seeking meat, make friends with honourable hunters, or better yet, learn the way of the hunt yourself! The more wild food we can include in our daily diets, the healthier we will be.
Eat local, eat wild! Because the best things in life are indeed free.
Friday, March 12, 2010
Cholesterol!
For the typical “health-conscious” individual, the word cholesterol has STEER CLEAR written all over it. From doctors to diet gurus, food packaging to TV advertisements, we are constantly being advised to keep our cholesterol levels low by avoiding the notoriously cholesterol-rich, saturated fatty foods such as eggs, red meat, and butter. After all, how could we not be concerned when claims issued by government health officials, food corporations, and pharmaceutical titans state that “high cholesterol is the primary cause of heart disease and atherosclerosis”? Is cholesterol really the deadly plague we’ve been taught to abolish? Let us take a closer look...
Perhaps it would be wise to begin by briefly breaking down this mysterious substance. Cholesterol is a steroid metabolite, in other words, a small molecule found in the cell membranes of all animals. It is an essential bodily component of life. Cholesterol is especially crucial for infants, as it is the chief material required for building a healthy brain and nervous system. Mother’s milk, in fact, is among the highest food sources of cholesterol, which is why it is so very important to receive breast milk as a baby. Among its primary roles in the body are the production of sex hormones such as estrogen, progesterone, and testosterone, synthesis of fat-soluble vitamins like vitamins A and D, and manufacturer of bile acids which are essential for the digestion and absorption of dietary fats. Cholesterol is also required for the proper functioning of serotonin (the “bliss” chemical) receptors in the brain. Very low cholesterol levels have been linked to conditions including anxiety, aggressive behaviour, and depression. Our bodies are constantly producing cholesterol, and we would indeed be unable to survive without it.
Another key role of cholesterol that has been largely under-represented is as an antioxidant. Antioxidants are primarily responsible for reducing the body's levels of inflammation via "free radicals". If one's body becomes rampant with these free radicals, excess cholesterol is automatically synthesized to help counter the damage of oxidative stress, thereby elevating our total cholesterol level. High cholesterol in itself is not a problem, but rather a possible warning sign that the body is overloaded with free radicals and is in need of some help.
Throughout history, different cultures from all over the world have subsisted largely upon saturated fats and high-cholesterol foods, yet have somehow managed to escape the clutches of heart disease, cancer, and arteriosclerosis. The traditional Masai of Africa live on a diet comprised of milk, blood, and flesh, yet have a low rate of heart disease, as well as cholesterol levels averaging half that of the typical North American. In northern India, 17 times more animal fat is consumed than southern India, yet heart disease rates are 7 times lower (Fallon, Nourishing Traditions). Even the infamous Okinawans, renowned for their extreme longevity and plant-heavy diet, consume fairly high levels of cholesterol-rich animal fats.
From the scientific evidence-based standpoint, a famous study was conducted from 1983 to 1987, led by world renowned American cardiovascular surgeon Michael DeBakey. The purpose of the study was to take a closer look at just what causes arteriosclerosis. By 1987, DeBakey had concluded that there was indeed no link between high cholesterol levels and the rate of arteriosclerosis. Another study of his even deduced that smoking, high blood pressure, and a high fat diet are not the direct causes of arterial plaque.
Clearly, there’s been a misunderstanding. For how can diets fully loaded with cholesterol and saturated fat, produce such vibrant health and longevity? The answer lies in the SOURCE. As I’ve stressed in previous posts, it is the quality, the integrity, and the state of the food that truly determines its effects upon the body. Cholesterol is indeed, no different. When we consume saturated animal fats in their natural, unheated, unoxidized form, the fat-processing enzyme lipase is kept intact and is able to properly break down the fat into free fatty acids. When we ingest rancid or hydrogenated "trans fats" however, the lipase enzyme has been destroyed and these highly unstable fats first of all, cannot be properly broken down, and secondly, spawn a slew of free radicals. Some of the notorious offenders include margarine, vegetable oil, canola oil, pasteurized, homogenized milk, powdered eggs, and deep fried meats. These foods are the true culprits behind the massive free radical damage, arteriosclerosis, and heart disease pandemic we are facing today.
The verdict is in: cholesterol is not the enemy. Whole, natural, unprocessed animal fats are an important and healthful part of our diet. Cheap, modern rancid oils and high-heat, oxidizing, light-exposing processing methods on the contrary, have no place in the human diet. Treat yourself, EAT REAL FOOD!
Perhaps it would be wise to begin by briefly breaking down this mysterious substance. Cholesterol is a steroid metabolite, in other words, a small molecule found in the cell membranes of all animals. It is an essential bodily component of life. Cholesterol is especially crucial for infants, as it is the chief material required for building a healthy brain and nervous system. Mother’s milk, in fact, is among the highest food sources of cholesterol, which is why it is so very important to receive breast milk as a baby. Among its primary roles in the body are the production of sex hormones such as estrogen, progesterone, and testosterone, synthesis of fat-soluble vitamins like vitamins A and D, and manufacturer of bile acids which are essential for the digestion and absorption of dietary fats. Cholesterol is also required for the proper functioning of serotonin (the “bliss” chemical) receptors in the brain. Very low cholesterol levels have been linked to conditions including anxiety, aggressive behaviour, and depression. Our bodies are constantly producing cholesterol, and we would indeed be unable to survive without it.
Another key role of cholesterol that has been largely under-represented is as an antioxidant. Antioxidants are primarily responsible for reducing the body's levels of inflammation via "free radicals". If one's body becomes rampant with these free radicals, excess cholesterol is automatically synthesized to help counter the damage of oxidative stress, thereby elevating our total cholesterol level. High cholesterol in itself is not a problem, but rather a possible warning sign that the body is overloaded with free radicals and is in need of some help.
Throughout history, different cultures from all over the world have subsisted largely upon saturated fats and high-cholesterol foods, yet have somehow managed to escape the clutches of heart disease, cancer, and arteriosclerosis. The traditional Masai of Africa live on a diet comprised of milk, blood, and flesh, yet have a low rate of heart disease, as well as cholesterol levels averaging half that of the typical North American. In northern India, 17 times more animal fat is consumed than southern India, yet heart disease rates are 7 times lower (Fallon, Nourishing Traditions). Even the infamous Okinawans, renowned for their extreme longevity and plant-heavy diet, consume fairly high levels of cholesterol-rich animal fats.
From the scientific evidence-based standpoint, a famous study was conducted from 1983 to 1987, led by world renowned American cardiovascular surgeon Michael DeBakey. The purpose of the study was to take a closer look at just what causes arteriosclerosis. By 1987, DeBakey had concluded that there was indeed no link between high cholesterol levels and the rate of arteriosclerosis. Another study of his even deduced that smoking, high blood pressure, and a high fat diet are not the direct causes of arterial plaque.
Clearly, there’s been a misunderstanding. For how can diets fully loaded with cholesterol and saturated fat, produce such vibrant health and longevity? The answer lies in the SOURCE. As I’ve stressed in previous posts, it is the quality, the integrity, and the state of the food that truly determines its effects upon the body. Cholesterol is indeed, no different. When we consume saturated animal fats in their natural, unheated, unoxidized form, the fat-processing enzyme lipase is kept intact and is able to properly break down the fat into free fatty acids. When we ingest rancid or hydrogenated "trans fats" however, the lipase enzyme has been destroyed and these highly unstable fats first of all, cannot be properly broken down, and secondly, spawn a slew of free radicals. Some of the notorious offenders include margarine, vegetable oil, canola oil, pasteurized, homogenized milk, powdered eggs, and deep fried meats. These foods are the true culprits behind the massive free radical damage, arteriosclerosis, and heart disease pandemic we are facing today.
The verdict is in: cholesterol is not the enemy. Whole, natural, unprocessed animal fats are an important and healthful part of our diet. Cheap, modern rancid oils and high-heat, oxidizing, light-exposing processing methods on the contrary, have no place in the human diet. Treat yourself, EAT REAL FOOD!
Saturday, January 23, 2010
Carnivorous Confusion Continues
To eat meat, or not to eat meat, that is the question! Well, for many of us this question has indeed crossed our minds at one point or another. With the increasing popularity of vegetarian diets in this day and age, along with the “red meat advisories” that we hear and see all too often, it’s gotta make one think, “Gee, is meat really all that healthy?”
Perhaps first and foremost, the distinction must be made between meats that are commonly consumed in Western society, those being the factory-farmed animals, versus the wild or grass-fed animals that were traditionally eaten. Just like any other food, it all comes down to QUALITY.
Supermarket meat comes from cows, pigs, chickens, and fish that have lived a very unnatural life. From the moment of birth, they become part of the “assembly line” if you will. They are confined to overcrowded rooms where they have little or no space to roam and develop their muscles as nature intended. They rarely, if ever, see the sunshine that is so essential to any animals’ proper development. Their natural foodstuffs of green grass, roots, seeds, and insects are replaced with soy pellets, corn, and refined grains, causing a very unnatural growth and increased bodyweight. To top it off, the animals are injected and fed antibiotics daily, required to keep them alive in their stagnant, excrement-filled pens. (For a more in depth look at factory farming check out the recently released documentary, “Food, Inc.”) Considering all of these factors, there is absolutely no way that such a meat product will promote health upon consumption.
Traditionally, meat was obtained from wild animals, or those that had been raised on farms and fed their natural diet. They were free to roam and graze under the sun, and got plenty of exercise in the process. And accordingly, they grew up healthy, strong, and disease-free. Grass-fed or wild meat is typically much leaner and lower in total fat. Their tissues contain much higher levels of Vitamin A, E, CLA (Conjugated Linoleic Acid – a very healthy, hard-to-get fat), and especially the Omega-3 fatty acids which are so crucial, yet so lacking in today’s standard diet. There is absolutely no question that a natural diet is required for an animal to produce a food of nutritional worth.
Another practice so common in industrialized societies is the exclusion of anything other than muscle meats. Much like the refining of wheat and sugar, stripping away different bits and pieces until we are left with an isolated product that is far inferior to its whole, we have narrowed the majority of our meat consumption down to select cuts of boneless, skinless, fat-free, muscle meat. Again, this is a very modern idea and was indeed, not practiced by our ancestors. In fact, muscle meats were often fed to the dogs, as they valued much more the concentrated nutrition found primarily in the organ meats. Funny to think that this practice has been completely reversed today, where we now feed these “meat scraps” to our pets. Native peoples were known for using the entire animal in their dietary, consuming the fat, organs, brain, eyes, tongue, hooves, blood, and bones. In doing so, they received a vastly superior nutritional profile. For example, healthy animal livers are a very concentrated source of protein, Vitamins A and B12, as well as iron, copper, folate, and zinc. Bone marrow is an excellent source of quality fat and minerals. Brains are one of the most nutritious of the organ meats, being an exceptionally rich source of DHA, an essential long-chain fatty acid that supports neurological health. Such foodstuffs make many of us squeamish, which is simply further evidence of how far we’ve strayed from the nutritional wisdom of our ancestors.
So here’s my advice: steer clear of factory-farmed supermarket meats, for they offer little nutrition at the cost of your health and vitality. Seek out grass-fed meats from local farms or markets, or better yet, find a source for wild game and fish. Broaden your horizons and experiment with other parts of the animal besides the muscle meat. Vegetarianism is not a requirement for great health, nor is the avoidance of red meat. It all comes down to QUALITY.
Perhaps first and foremost, the distinction must be made between meats that are commonly consumed in Western society, those being the factory-farmed animals, versus the wild or grass-fed animals that were traditionally eaten. Just like any other food, it all comes down to QUALITY.
Supermarket meat comes from cows, pigs, chickens, and fish that have lived a very unnatural life. From the moment of birth, they become part of the “assembly line” if you will. They are confined to overcrowded rooms where they have little or no space to roam and develop their muscles as nature intended. They rarely, if ever, see the sunshine that is so essential to any animals’ proper development. Their natural foodstuffs of green grass, roots, seeds, and insects are replaced with soy pellets, corn, and refined grains, causing a very unnatural growth and increased bodyweight. To top it off, the animals are injected and fed antibiotics daily, required to keep them alive in their stagnant, excrement-filled pens. (For a more in depth look at factory farming check out the recently released documentary, “Food, Inc.”) Considering all of these factors, there is absolutely no way that such a meat product will promote health upon consumption.
Traditionally, meat was obtained from wild animals, or those that had been raised on farms and fed their natural diet. They were free to roam and graze under the sun, and got plenty of exercise in the process. And accordingly, they grew up healthy, strong, and disease-free. Grass-fed or wild meat is typically much leaner and lower in total fat. Their tissues contain much higher levels of Vitamin A, E, CLA (Conjugated Linoleic Acid – a very healthy, hard-to-get fat), and especially the Omega-3 fatty acids which are so crucial, yet so lacking in today’s standard diet. There is absolutely no question that a natural diet is required for an animal to produce a food of nutritional worth.
Another practice so common in industrialized societies is the exclusion of anything other than muscle meats. Much like the refining of wheat and sugar, stripping away different bits and pieces until we are left with an isolated product that is far inferior to its whole, we have narrowed the majority of our meat consumption down to select cuts of boneless, skinless, fat-free, muscle meat. Again, this is a very modern idea and was indeed, not practiced by our ancestors. In fact, muscle meats were often fed to the dogs, as they valued much more the concentrated nutrition found primarily in the organ meats. Funny to think that this practice has been completely reversed today, where we now feed these “meat scraps” to our pets. Native peoples were known for using the entire animal in their dietary, consuming the fat, organs, brain, eyes, tongue, hooves, blood, and bones. In doing so, they received a vastly superior nutritional profile. For example, healthy animal livers are a very concentrated source of protein, Vitamins A and B12, as well as iron, copper, folate, and zinc. Bone marrow is an excellent source of quality fat and minerals. Brains are one of the most nutritious of the organ meats, being an exceptionally rich source of DHA, an essential long-chain fatty acid that supports neurological health. Such foodstuffs make many of us squeamish, which is simply further evidence of how far we’ve strayed from the nutritional wisdom of our ancestors.
So here’s my advice: steer clear of factory-farmed supermarket meats, for they offer little nutrition at the cost of your health and vitality. Seek out grass-fed meats from local farms or markets, or better yet, find a source for wild game and fish. Broaden your horizons and experiment with other parts of the animal besides the muscle meat. Vegetarianism is not a requirement for great health, nor is the avoidance of red meat. It all comes down to QUALITY.
Thursday, January 14, 2010
Pause Button
So it has indeed been a while since I posted. Got the next one just about done, though booked a last minute trip to Jamaica for a week. That being said, the next post shall be up in a week. Adios amigos
Friday, January 8, 2010
Carnivorous Confusion
Perhaps one of the most controversial topics in the nutrition world is whether or not we should be eating meat, and this controversy is for good reason, as there are so many different factors that affect whether meat should be, or shouldn’t be, consumed. For many, it comes down to a personal decision based upon moral and ethical values, and sympathy for the animals. Others have practiced vegetarianism for centuries as part of their religion, including many Buddhists and Hindus, or abstention from specific animal meat like pork in Judaism and Islam. And then there are those who believe that meat consumption is unnatural and unhealthy, for a variety of reasons. As there is no clear-cut answer to this “meat or no meat” question, let us take a look at this area in greater depth.
A common argument against meat-eating posits that humans, sharing our biological makeup very closely to that of vegetarian mammals such as chimpanzees and other primates, are natural herbivores. This argument, although fairly accurate, does have serious flaws. For example, chimpanzees and other large primates are not 100% plant and fruit eaters. Chimpanzees will occasionally hunt small rodents, monkeys, and wild pigs. As well, they consume insects that are naturally present on the leaves and fruits that they eat. Though this percentage of meat consumption is very small (roughly 3%), chimpanzees are NOT strict vegetarian creatures.
From a biblical perspective, there is the classic argument of the “Adam and Eve” diet in the Garden of Eden, consisting of “every seed-bearing fruit and herb” being man’s natural, intended diet. I do believe this would be our ideal diet; that is if we still lived in the Garden of Eden. Twas a “paradisiacal diet for a paradisiacal place”, if you will. Unfortunately, we no longer live in such a place, and accordingly, we cannot continue to thrive on this diet.
Throughout history, man had to survive on whatever foods were abundant and available within his ecosystem, and of all the places in the world, very few have subsisted without the inclusion of meat in his diet. Regions of India are an exception, and this is due to religious abstentions. Depending on the location, the percentage of meat in the diet varied drastically, as did the animals that were consumed. Eskimos of northern Canada have traditionally lived on a diet comprised almost solely of seafood, including seals, whales, and fish. In such a barren, frozen land where very little edible plant foods grows, it would be impossible for these people to live and thrive without meat. On the other side of the world, in the Fiji Islands, fruits and herbs grow abundantly. The climate provides fresh and readily available plant foods all year round. However, the islanders realized the importance of animal foods in the diet for those hard-to-get vitamins and minerals that plant foods lacked, and consumed quantities of fresh seafood including crabs and fish. These are just two examples of the thousands of different peoples and places of this world who have innately consumed animal flesh as part of their traditional dietary.
In this day and age, industrialized civilizations need no longer follow their “traditional diets”. The world of foods is at our fingertips. The advent of the supermarket, global importing/exporting, and modern-day food preservation technologies have allowed us to eat whatever we want, whenever we want. Here in southern Ontario, we can survive off of fruits and vegetables all winter long if we choose to do so. In generations past, this diet would be simply impossible. Now don’t get me wrong, I am not against the evolution of technology, but I do value the ancient wisdom that our ancestors have given us when it comes to natural foods for our specific ecosystems. Winter climates are unsuitable for a strict vegetarian diet. Not only are most plant foods unavailable during these cold, snowy months, but certain nutrients we require are missing too. For example, Vitamin D is plentifully supplied throughout much of the year by the sun. However, from around November to late March, daylight gets shorter, the sun’s rays are less potent, and we are generally not outdoors as much. Yes, our body can draw upon its reserved Vitamin D to carry us through a month or so, but then what? Well, long before synthetic Vitamin D tablets, we obtained this vital nutrient from animal organs and oily fish.
I feel as though I’ve taken off on a tangent, but the point I am trying to make is that a strict vegetarian diet is not our “natural” diet. It is virtually non-existent throughout history and is, in fact, a very recent dietary experiment that, in much of the world, is only possible because of modern-day technological advancements.
Ok, so next post I shall actually delve into what I was intending to delve into, some nutritional information concerning meat.
A common argument against meat-eating posits that humans, sharing our biological makeup very closely to that of vegetarian mammals such as chimpanzees and other primates, are natural herbivores. This argument, although fairly accurate, does have serious flaws. For example, chimpanzees and other large primates are not 100% plant and fruit eaters. Chimpanzees will occasionally hunt small rodents, monkeys, and wild pigs. As well, they consume insects that are naturally present on the leaves and fruits that they eat. Though this percentage of meat consumption is very small (roughly 3%), chimpanzees are NOT strict vegetarian creatures.
From a biblical perspective, there is the classic argument of the “Adam and Eve” diet in the Garden of Eden, consisting of “every seed-bearing fruit and herb” being man’s natural, intended diet. I do believe this would be our ideal diet; that is if we still lived in the Garden of Eden. Twas a “paradisiacal diet for a paradisiacal place”, if you will. Unfortunately, we no longer live in such a place, and accordingly, we cannot continue to thrive on this diet.
Throughout history, man had to survive on whatever foods were abundant and available within his ecosystem, and of all the places in the world, very few have subsisted without the inclusion of meat in his diet. Regions of India are an exception, and this is due to religious abstentions. Depending on the location, the percentage of meat in the diet varied drastically, as did the animals that were consumed. Eskimos of northern Canada have traditionally lived on a diet comprised almost solely of seafood, including seals, whales, and fish. In such a barren, frozen land where very little edible plant foods grows, it would be impossible for these people to live and thrive without meat. On the other side of the world, in the Fiji Islands, fruits and herbs grow abundantly. The climate provides fresh and readily available plant foods all year round. However, the islanders realized the importance of animal foods in the diet for those hard-to-get vitamins and minerals that plant foods lacked, and consumed quantities of fresh seafood including crabs and fish. These are just two examples of the thousands of different peoples and places of this world who have innately consumed animal flesh as part of their traditional dietary.
In this day and age, industrialized civilizations need no longer follow their “traditional diets”. The world of foods is at our fingertips. The advent of the supermarket, global importing/exporting, and modern-day food preservation technologies have allowed us to eat whatever we want, whenever we want. Here in southern Ontario, we can survive off of fruits and vegetables all winter long if we choose to do so. In generations past, this diet would be simply impossible. Now don’t get me wrong, I am not against the evolution of technology, but I do value the ancient wisdom that our ancestors have given us when it comes to natural foods for our specific ecosystems. Winter climates are unsuitable for a strict vegetarian diet. Not only are most plant foods unavailable during these cold, snowy months, but certain nutrients we require are missing too. For example, Vitamin D is plentifully supplied throughout much of the year by the sun. However, from around November to late March, daylight gets shorter, the sun’s rays are less potent, and we are generally not outdoors as much. Yes, our body can draw upon its reserved Vitamin D to carry us through a month or so, but then what? Well, long before synthetic Vitamin D tablets, we obtained this vital nutrient from animal organs and oily fish.
I feel as though I’ve taken off on a tangent, but the point I am trying to make is that a strict vegetarian diet is not our “natural” diet. It is virtually non-existent throughout history and is, in fact, a very recent dietary experiment that, in much of the world, is only possible because of modern-day technological advancements.
Ok, so next post I shall actually delve into what I was intending to delve into, some nutritional information concerning meat.
Monday, December 28, 2009
The Soy Story
Soy is not a health food. In fact, nearly all soy products are highly detrimental to our bodies. Soy beans are a fairly recent addition to the human diet. They began to be cultivated roughly 3,000 years ago in China, at first being utilized as a crop fertilizer. It took the Chinese an additional 1,000 years before they were able to domesticate this bean into a viable food source. By nature, the soy bean is a very inaccessible source of nutrition. True, it is high in protein and calcium, but these nutrients, along with all of the other minerals and co-factors, are bound up in the bean by an anti-nutrient called phytic acid. All legumes and grains contain this substance, though soy beans top the charts. Phytic acid inhibits the absorption of minerals including calcium, iron, zinc, and magnesium. For those relying on soy as a staple food in their diet, this phytic acid can restrict these important minerals and cause big time deficiencies.
There are indeed ways to greatly reduce phytic acid levels in soy beans and other legumes through various processes including soaking, sprouting, cooking, or in soy’s case, FERMENTING. By fermenting soy products, phytates are greatly reduced and the minerals and amino acids become bio-available, meaning we can actually absorb and utilize the nutrients. This is traditionally how soy foods were consumed in China. Soy does much more harm than good to your body when consumed in its unfermented state. Products such as soy milk, tofu, soy protein isolates, soy burgers, edamame, and every other soy product that has not undergone fermentation should be avoided. It is simply not designed for human consumption.
And what are some common fermented soy foods you ask? Well, there’s tempeh, which is a fermented soybean cake, much like tofu. Soy sauce and miso are also fermented soy products, often used in Japanese cuisine. As you can see, there really aren’t many popular fermented soy products sold here in North America, compared to the seemingly endless amount of unfermented soy foods. It is also important to note that of these soy ferments, none could really be classified as a “staple” food substance. This is where we Westerners have really messed up. Traditionally, soy was consumed as a CONDIMENT, not a staple. Today, it is not the least bit uncommon to find people who base the majority of their diets around soy products. A glass of soy milk in the morning, soy burger or tofu at lunch, and soy ice cream for dessert! A true recipe for disaster if you ask me. This type of diet is completely unnatural and has never been practiced anywhere else in the world throughout history.
It is common practice amongst the vegetarian community to rely heavily on soy products as a “meat replacement”, and their primary source of protein. Unfortunately, this logic has serious flaws. Again, when soy is not fermented, its nutrients become “locked up”, including much of the amino acids, aka protein. The protein is denatured as the soybeans undergo extensive processing. In other words, much of the protein becomes useless through the high-temperature processing and oxidation that all soy products undergo. As well, soybeans contain enzyme inhibitors that are resistant to processing techniques. These inhibitors do exactly what their name entails: they inhibit the enzymes in soy from functioning, one of those functions being to digest protein. There are far better vegetarian protein sources available these days, including hemp seeds, kefir, and spirulina.
As is quite evident, there are more than enough problems associated with unfermented soy consumption. But the list goes on! And these next points apply to not only unfermented soy products, but their fermented counterparts as well. Over 90% of soy sold today has been genetically modified. There is still much to learn regarding the effects of GMO foods on our health, though much of what has been discovered so far is nothing but bad news. Soybeans are now genetically modified to withstand massive levels of potent herbicides, which naturally, would kill the soy plant. In turn, we consume this chemical-laden soy whenever we purchase non-organic, GMO soy products.
My last point, but definitely not least, is the effect soy has on hormonal balance. All soy foods contain phytoestrogens which are basically plant compounds that mimic the female estrogen hormone. The levels of phytoestrogens found in soy are amongst the highest of all foods. When we ingest foods containing these compounds, we are essentially receiving a massive dose of estrogen. Whether male or female, our bodies are not designed to function properly on excessive estrogen. This is clearly evident by the list of problems it creates within our bodies, whether you’re a man or woman. For men, increased estrogen is very feminizing and has a highly detrimental effect upon our reproductive systems, including enlargement of the prostate gland, decreased sperm count, and significant testicle cell death. For women, excessive soy products have been linked to an increased risk of breast cancer. I will elaborate upon this topic of food-based hormones in a future post.
With its great abundance of negative attributes, I am hard-pressed to consider soy as a health-promoting food. Steer clear of unfermented soy products as much as possible. Soy is a condiment, not a staple.
There are indeed ways to greatly reduce phytic acid levels in soy beans and other legumes through various processes including soaking, sprouting, cooking, or in soy’s case, FERMENTING. By fermenting soy products, phytates are greatly reduced and the minerals and amino acids become bio-available, meaning we can actually absorb and utilize the nutrients. This is traditionally how soy foods were consumed in China. Soy does much more harm than good to your body when consumed in its unfermented state. Products such as soy milk, tofu, soy protein isolates, soy burgers, edamame, and every other soy product that has not undergone fermentation should be avoided. It is simply not designed for human consumption.
And what are some common fermented soy foods you ask? Well, there’s tempeh, which is a fermented soybean cake, much like tofu. Soy sauce and miso are also fermented soy products, often used in Japanese cuisine. As you can see, there really aren’t many popular fermented soy products sold here in North America, compared to the seemingly endless amount of unfermented soy foods. It is also important to note that of these soy ferments, none could really be classified as a “staple” food substance. This is where we Westerners have really messed up. Traditionally, soy was consumed as a CONDIMENT, not a staple. Today, it is not the least bit uncommon to find people who base the majority of their diets around soy products. A glass of soy milk in the morning, soy burger or tofu at lunch, and soy ice cream for dessert! A true recipe for disaster if you ask me. This type of diet is completely unnatural and has never been practiced anywhere else in the world throughout history.
It is common practice amongst the vegetarian community to rely heavily on soy products as a “meat replacement”, and their primary source of protein. Unfortunately, this logic has serious flaws. Again, when soy is not fermented, its nutrients become “locked up”, including much of the amino acids, aka protein. The protein is denatured as the soybeans undergo extensive processing. In other words, much of the protein becomes useless through the high-temperature processing and oxidation that all soy products undergo. As well, soybeans contain enzyme inhibitors that are resistant to processing techniques. These inhibitors do exactly what their name entails: they inhibit the enzymes in soy from functioning, one of those functions being to digest protein. There are far better vegetarian protein sources available these days, including hemp seeds, kefir, and spirulina.
As is quite evident, there are more than enough problems associated with unfermented soy consumption. But the list goes on! And these next points apply to not only unfermented soy products, but their fermented counterparts as well. Over 90% of soy sold today has been genetically modified. There is still much to learn regarding the effects of GMO foods on our health, though much of what has been discovered so far is nothing but bad news. Soybeans are now genetically modified to withstand massive levels of potent herbicides, which naturally, would kill the soy plant. In turn, we consume this chemical-laden soy whenever we purchase non-organic, GMO soy products.
My last point, but definitely not least, is the effect soy has on hormonal balance. All soy foods contain phytoestrogens which are basically plant compounds that mimic the female estrogen hormone. The levels of phytoestrogens found in soy are amongst the highest of all foods. When we ingest foods containing these compounds, we are essentially receiving a massive dose of estrogen. Whether male or female, our bodies are not designed to function properly on excessive estrogen. This is clearly evident by the list of problems it creates within our bodies, whether you’re a man or woman. For men, increased estrogen is very feminizing and has a highly detrimental effect upon our reproductive systems, including enlargement of the prostate gland, decreased sperm count, and significant testicle cell death. For women, excessive soy products have been linked to an increased risk of breast cancer. I will elaborate upon this topic of food-based hormones in a future post.
With its great abundance of negative attributes, I am hard-pressed to consider soy as a health-promoting food. Steer clear of unfermented soy products as much as possible. Soy is a condiment, not a staple.
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