Eat...local food

You are looking at the gorgeous apricots that finally inspired me to sit down and do another blog post....I bought them today because I thought they were pretty. And I love apricots. I don't know why I love them so much but I would eat pounds of apricots if you let me...the flavour and texture is something special and I love how a perfect apricot is both sweet and slightly tart.

These apricots were also grown here in BC, which makes them even more special. Why? Because eating local food matters for a whole bunch of reasons. And I just might be in the mood to tell you all about it....

1. Local food means supporting your neighbours. When we purchase BC grown and processed foods, BC residents are hard at work to provide them for us. And when our neighbour's livelihoods are protected, so are ours. According to www.smartgrowth.bc.ca, most farmers rely on second jobs to make ends meet and about half of farm sales average less than $10,000 a year. Our farmers need your support otherwise we might well find ourselves without farmers in future generations. Our globalized world has many economists believing that there is no value in maintaining local business if another country can produce at economic advantage (Mexican tomatoes anyone?) but what about the impact on our community? I am no economist so I won't bother trying to make eloquent statements to the contrary...but if you Google hard enough, you can find information on how keeping your dollars in the local community end up producing a far greater economic advantage for that community than allowing your dollars to fly beyond the border. 

2. Local food keeps valuable agricultural land producing food, instead of being developed for another condo or strip mall. In BC, we are fortunate to have highly productive and fertile farmland that enjoys a longer growing season than much of Canada. However, our most valuable farmland also sits among the most in demand urban areas of Greater Vancouver and Greater Kelowna. The BC Agricultural Land Reserve, or ALR, is only about 5% of our total land mass. And 50% of that land is in the north...where we don't have such a hot time growing much through the bulk of the year. We produce an awful lot of food in a relatively small space. From cherries to chickens and buckwheat to berries, BC's bounty is awe-inspiring. There is nothing a developer would like more than to snap up some more land to build on. By valuing locally produced food, we keep local farms producing for another year and hopefully fend off the allure of development as well.

3. Local food is gentler on the planet. A significant proportion of the environmental impact of the foods we eat is tied to how far that food travelled to reach us. And while shipping produces fewer carbon emissions than flight or trucking....trucking 100 miles is certainly less harmful than trucking 1000 miles.

4. Local food can be better for us. Not always, but often. The reasons for this are many. Nutrients peak with peak ripening...so picking fruit long before they are ripe to sustain travel leaves us with fewer nutrients. In addition, certain nutrients like vitamin C are very delicate and degrade quickly. Less travel means less time between harvest and you and better potential for nutrient retention. Long distance travel also favours hardier plant breeds, some of which are not as nutritious. However, if food is improperly handled, nutrients can be lost no matter how far the food has travelled and some fruits like apples and oranges are fairly sturdy on their own and retain nutrients well. My money is still on local though.

5. Local food helps us create more food secure communities. While food security is a complex social, economic and ecologic issue, if a community cannot produce any of its own food it becomes far more vulnerable to a globalized food supply. From political fallout to climate disasters, when drought hits California...we all feel it in higher prices and empty shelves. Just like in your investment portfolio, diversification pays off when it comes to growing food. 

I would love to hear your reasons for or against local food...chat on, my friends!

In good health,

Desiree

Sweet Surprise?

Image from http://www.sweetsurprise.com/

Thanks to a coworker, I recently came across the website http://www.sweetsurprise.com/ which was developed by the Corn Refiners Association of America to educate consumers about "the facts about high fructose corn syrup". It has been a long time since I have been this shocked by corporate nutrition messaging. This website argues for the idea that high fructose corn syrup is no worse for you than regular sugar. I beg to differ...

The authors of the site have done their homework; they have listed every major argument against the consumption of high fructose corn syrup (HFCS) and created a rebuttal. The website is an astounding feat of defense - obviously manufacturers are hearing the battle cry of consumers wanting to take back their food. Poor consumers, don't you realize that you are mistaken in thinking that completely novel products of technology shouldn't be a part of your diet?

Let's be honest...refined sugar isn't that great for you either. And the core argument of the website is that HFCS is nutritionally equivalent to refined sugar (way to aim low, guys!). But the process of obtaining juice from sugar cane is a pretty simple one that humans have been using for centuries. And evaporated cane juice is a fairly unprocessed sweetener that does not require chemical intervention. It contains sucrose, which is a naturally occurring molecule that consists of one glucose and one fructose, linked together.

HFCS starts out as corn...which becomes corn starch...which is then processed to convert the glucose to fructose. Then that high fructose (90%) product is cut with corn syrup until the desired level of fructose is reached. Boil corn...and you get cereal...not HFCS.

The site also offers plenty of research and expert opinion in favour of the idea that HFCS is no different than sugar. Buyer beware: there are new studies published every day to provide proof to either side of the HFCS debate. However, simply because a study gets published in a peer reviewed journal does not mean it was a high quality study. And scientific fact does not a single study make. Do a search on "high fructose corn syrup and obesity" on PubMed and you will see what I mean.

We need to take a step back and tap into some good old fashioned common sense: HFCS is the poster child for much larger problems. We are a society of hyper-processed starch junkies. So many of the foods we eat (breakfast cereals, baked goods, granola bars, crackers...) are simply a rearrangement of sugar, starch and artificial flavours and colours and texturizers. This is what is primarily responsible for our health woes. HFCS is also representative of a larger system of corporate domination of agriculture: from GM seeds that rob farmers of their autonomy to corporations benefiting from crop subsidies resulting in incredibly cheap ingredient components to make ridiculously unhealthy foods which they spend billions on advertising to ensure we fill our grocery cart with them. Many great documentaries and books exist on these topics filled with eloquent arguments which I couldn't possibly do justice.

Is HFCS a bad idea? Definitely. We will ever have unequivocal evidence of that fact? Maybe...maybe not.

So let's make a deal: avoid HFCS and foods that reek of processed sugars and starches in general and we will all be healthier, okay? Eat real food...and don't sweat the rest.

Time for you to weigh in on this juicy topic...
Desiree

Nutrition ABCs: Broccoli

Image from the mysterious pro-broccoli website...http://www.themiraclefood.ca/

Once so beloved as a superfood, now it seems like we have all but abandoned broccoli for brooding winter greens and exotic tropical berries. Dating back to the Roman Empire, broccoli belongs to the family Cruciferae, which refers to its Cross like shape.  


Broccoli deserves to be back on your nutrition radar: loved by kids and adults alike (sorry Elmo!), broccoli lends itself to a diverse range of cuisines, preparation techniques and is one of the best research vegetables in terms of chronic disease prevention. 


Rich in anti-oxidants for healthy aging and loaded with vitamins and minerals for optimal health, broccoli is one of those foods that should find its way into your diet at least a few times a week. Need more inspiration to rekindle the love for this emerald crucifer? Read on...


Sulphoraphane A sulphur containing compound that helps activate Phase 2 enzymes in the liver responsible for detoxification and elimination, a new study in the journal Clinical Cancer Research (May 1, 2010 16(9): 2580-90) confirms that high doses of sulphoraphane are able to eliminate breast cancer stem cells (CSCs) and stop tumour production. Sulphoraphane may also inhibit H.Pylori infection, a leading cause of stomach ulcers.


Indole-3-Carbinol I3C is another anti-cancer powerhouse: I3C has been also been shown in clinical research to suppress breast cancer development, especially in estrogen sensitive tumour types. (Most recent publication? Click Here) I3C may also have a role to play in suppressing the growth of prostate cancer.


Folate An important nutrient for women who may become pregnant, folate reduces the risk of spinal cord defects in the fetus. Folate is also essential for healthy cell cycle regulation and DNA repair. 1 cup of broccoli contains 94 mcg of folate.


Calcium On a gram by gram basis, broccoli is richer in calcium than milk! Not just for healthy bones, calcium is critical for muscle contraction, healthy nerve transmission and even blood pressure regulation. The vitamin C in broccoli also helps to aid in calcium absorption.


Vitamin C Richer in vitamin C than oranges, 1 cup of broccoli contains 123 mg of vitamin C. Vitamin C helps build collagen for healthy skin, supports immune health and wound healing and aids in absorption of vegetarian iron sources (non-heme iron).


Magnesium Looking for more magnesium? Broccoli packs a punch here too! One cup contains 39 mg of this calming nutrient; magnesium is also important for a healthy heart, blood sugar regulation and muscle contraction.


Lutein and Zeaxanthin These anti-oxidant phytochemicals are critical for eye health and may help prevent age related macular degeneration and cataracts, leading causes of blindness in later years.


Want to get healthier? Eat broccoli! Try to eat 1 cup of broccoli 3 times a week; enjoy it raw, steamed, stirfried or roasted! Avoid overcooking as the sulphur compounds will be degraded and you can tell by the telltale sulphurous odour. Look for vibrant green stems that are firm and eat promptly - many nutrients, such as vitamin C, degrade quickly when stored. Local broccoli not in season? Frozen broccoli is a great option as it is picked at the peak of freshness...lightly cook directly from the frozen state for best results.


If there are any requests for a "C" post...let me know! Some interesting options: Carotenoids, Co-Enzyme Q10, Calorie, Carbohydrate and more....


Eat up...it's summer!
Desiree

Nutrition ABCs: Anti-Oxidants

Photo taken from the BC Blueberry Council Website http://www.bcblueberries.com/

I picked up Leslie Beck's revised The Complete A-Z Nutrition Encyclopedia: A Guide to Natural Health last week and have been devouring it since...then I got inspired to finally do a blog post. It has been such a busy year that my goal of one post a week has quickly gotten away from me. But change is on the horizon so I am looking forward to putting a lot more content on here for you all to enjoy!

I thought it would be fun to do my own little encyclopedia on topics that I find I get frequent questions about - so let's start at the beginning!

A is for anti-oxidants...

Anti-oxidants are still a hot topic after all of these years and yet, many of us still don't fully understand them. So what is an anti-oxidant?

Anti-oxidants are substances that are either naturally occurring in our bodies or occur in nature which help to combat oxidative damage to our tissues. Oxidative stress from normal body metabolism, stress, lifestyle choices, intense exercise and more creates free radicals which have the potential to wreak havoc on our cells. Free radicals are unstable molecules that cause damage to our body's proteins, cells and DNA as they attempt to stabilize themselves.

Fortunately, we come equipped with a built in anti-oxidant defense system to mitigate the fallout; however, our internal defenses can be overwhelmed when the oxidative stress is too great. When damage accumulates over time we see the results in chronic disease and the signs and symptoms of aging. This is where dietary anti-oxidants come into play.

Anti-oxidants in food come in many forms...here are a few examples:

- phytochemicals like anthocyanins in blueberries and pomegranate

- vitamins like A, C & E

- minerals like selenium

- enzymes like superoxide dismutase

So how do we evaluate which anti-oxidants are best for us or which foods are the best source of anti-oxidants?

This is a challenge as our knowledge of how anti-oxidants work in the body is still fairly new. Does an anti-oxidant work on its own or does it work best in tandem with another? In the case of vitamins C and E, one "recharges" the other and so they work best together. Is more of an anti-oxidant better? In the case of many, including vitamin C, too much vitamin C can actually act as a pro-oxidant and therefore cause damage instead of preventing it. If we isolate an anti-oxidant from food, does it work the same as when we consume it in food? Maybe...as you can see, nutritional science is still playing catch up with the gifts that nature has provided us.

One method of evaluating the levels of anti-oxidants in foods is their Oxygen Radical Absorbing Capacity, or ORAC. Foods can be measured in terms of their ORAC value per 100 grams of food. Useful in some ways, ORAC values can tell us that spinach is a healthier choice than iceberg lettuce as it has a higher ORAC value or that the lowly prune carries just as much of an anti-oxidant punch as blueberries. But ORAC levels don't tell us how that capacity will translate into supporting our body's anti-oxidant defense system or what kind of anti-oxidants a food contains.

Should you take anti-oxidant supplements?

It depends...in the case of vitamin E, we have learned that supplementing does not appear to have the health benefits we once expected and for certain populations, like smokers, it can actually do more harm than good. However, vitamin E rich foods such as whole grains and raw seeds carry numerous health benefits. Beta carotene supplements may also not be the nutritional star we were hoping. Other anti-oxidants, like Coenzyme Q10 and EGCG from green tea, are well studied and can be beneficial for some.

So what is my best source of anti-oxidants?

Beautiful, natural food! A plant based diet that maximizes fresh fruits and vegetables, intact whole grains, legumes and raw nuts and seeds will provide you with a wide variety of anti-oxidant nutrients for better health. These nutrients will be complexed in synergistic combinations, the way mother nature intended and provide numerous other nutrients such as fibre.

Any foods I should try to eat more of due to their anti-oxidant benefits?

Here is a just a handful of the many plant world superstars...green tea, blueberries, pomegranates, dark leafy greens like kale and spinach, raw nuts and seeds like walnuts, Brazil nuts and pumpkin seeds, citrus fruits, tomatoes, turmeric and fresh green herbs like thyme and basil.

To your health,

Desiree

Eat...at Refuel

Two weekends ago, my husband and I hosted friends from Edmonton and were pretty excited to show Vancouver off. Of course, the weather had other ideas and we fought rain and frigid temperatures most of the weekend...but eating here stands out no matter what. 


I am super proud of the food culture here. Vancouverites have adventurous palates and we refuse to pay an exorbitant amount for it. When I was living in Edmonton, I was usually pretty disappointed by food. It was expensive...and pretty tasteless. $14 jalapeno poppers comes to mind....With a few standout exceptions like Culina (and the long lost Bacon), most people want to pay big bucks for nachos, steaks and pasta - not unique and creative food.


So among the choices I put on display was Refuel. I had not been to this new incarnation of the lovely Fuel but I am a huge fan of Campagnolo so I figured the restaurant would make the transition to a less formal setting pretty effortlessly. 



Here is a sampling of the wonderful lunch we had.....my girlfriends sampled the oysters, served raw or baked with a garlic confit and the housemade piggy puffs. 

You heard me: for all you carnivores out there, they make their own pork rinds! They also shared the pan roasted halibut, which came with sauteed greens that they flipped for (one of them is a dietitian like me: yes, we get excited when a restaurant serves us greens :)

My husband had the special which was an open-faced meatloaf sandwich served with Kennebec fries. 

I had the deviled eggs to start because hello! deviled eggs on the menu? And they were amazing - the yolk was blended with a horseradish that was flavourful and had bite without setting your sinuses on fire. 

For my meal, I had the lemon risotto which was rich, savoury with a beautifully deep lemon flavour. At ten bucks it was a fantastic deal and I had a side of sauteed greens to get my daily greens in. 


Bonus points too because they could make really nice virgin cocktails (water can get a little boring), great service....if you haven't made it to Refuel yet, run...don't walk!


Cheers,
Desiree