The New Human Condition

While walking through the grocery store you may have noticed a section or an aisle designated for gluten-free products.   These products are designed for people with gluten intolerance or Celiac disease.  Celiac is an autoimmune disease of the digestive system that affects the way nutrients from food are absorbed into the body resulting in nutrient deficiencies.  Gluten is found in wheat, barley, and rye and causes an inflammatory reaction within the digestive system.  Often, gluten intolerance will go undiagnosed for years and symptoms can range from person to person in severity.  Typical symptoms include bloating, diarrhea, fatigue, gas, indigestion, weight gain, weight loss, muscle and joint pain and an inflammatory skin disorder.  This disease can lead to other nutritional deficiencies because of low nutrient absorption.  For most people after diagnosis adherence to a gluten-free diet decreases symptoms and reduces the risk for further health issues. 

The Gluten free diet requires a major life change because a hefty number of foods made with wheat (including breads, cereals, pastas, and baked goods) are consumed in the US.  Also, wheat products can be used as food additives and seasoning making adherence to a “free” diet almost impossible.  It is important to educate yourself or loved ones on appropriate or inappropriate food choices.

Joe Food and Nutrition, Health Gluten

With Christmas quickly approaching, chocolate is sure to be on everyones mind. Even outside of the holidays, chocolate is a popular and common gift. Americans consume about 2.8 billion pounds of chocolate annually, an industry worth about $13 billion dollars. Obviously, this is a huge industry, and there is a lot of profit to be made here.

Unfortunately, a large percentage of the world’s cocoa (about 43%) is grown in poor African countries like Ivory Coast. Farming conditions here are dangerous, dirty, and extremely exploitive. Workers are commonly young boys who are paid very little…slavery is not uncommon.  

Similar to the Fair Trade movement that became popular with coffee, there are many Fair Trade sources of chocolate that are easily available and affordable. Instead of profit margin, Fair Trade products focus on community improvements, increased wages, and sustainable farming practices. Chocolate is definitely meant to be enjoyed, but not as at the expense of the third-world workers who help bring it to us.

So think twice about eating just any chocolate. Enjoy it in small amounts, and opt for a Fair Trade variety if available.

Joe Capitalism, Food and Nutrition Chocolate, Ivory Coast

Whenever I am talking with someone about buying organic produce, the conversation always turns to cost. And while it’s true that organic fruits and veggies tend to be more expensive than “conventional” varieties, it’s easy to buy produce without breaking the bank.

Eat in Season: As winter sets in many parts of the country, there aren’t as many local seasonal choices to choose from. But if you look hard you should be able to find items grown by local farmers. Winter vegetable varieties include lettuces, cabbage, garlic, onions, and carrots. Other veggies like broccoli, cauliflower, and several varieties of greens are also grown during the colder fall and winter months. Buying foods that are in season means that you have a large variety to choose from, and prices are usually lower.

Buy Local: Produce that is grown locally is allowed to fully ripen before being picked. Vegetables that are shipped across the country (or overseas!) are usually harvested when still green and as a result lack some flavor and nutrients gained from ripening. There are many advantages of buying at local farmers markets, including tastier and cheaper veggies, less local pollution, and community support. I have often found vegetables that were raised organically at farmers markets for far cheaper than I could buy them at the local Publix (my nearest chain grocery store).

Start a Container Garden: Grow your own! If you have a backyard to use, then start a garden. If you live in an apartment or condo, grow fruits and veggies in containers around your place or on a balcony. Start-up costs like pots, soil, and seeds quickly pay for themselves when you harvest your veggies. I enjoyed tomatoes and two types of peppers this past summer. In total, the materials probably cost me about $20, and I probably got about 50 tomatoes and peppers from my container garden.  Buying those in a store would have cost me much more.

Don’t let the price of fresh, organic produce deter you from a healthy diet. If you look outside of the large grocery stores, organic options are usually available and affordable.

Joe Food and Nutrition Budget, Container Garden, Gardening, Produce

Having a family history of high blood pressure, I try to avoid putting excess salt on my foods. (Plus, have you ever had a kidney stone!?) Most processed foods today already contain an enormous amount of salt…making the need to add more almost nonexistent.

A new study by the University of California indicates that a 3-gram-a-day reduction in salt intake would greatly benefit many Americans (we typically consume 9-12 grams of salt per day). This reduction would reduce cases of heart disease by 6%, heart attacks by 8%, and death by 3%!

Salt levels and blood pressure in average Americans has risen about 50% from the 1970′s. We need to reverse this trend by not adding any salt to our foods, and by watching how many milligrams of salt we are taking in every day through processed foods.

Joe Food and Nutrition, Health Salt

Soda, or “pop” as it’s known in the Midwest where I grew up, is on of the worst substances we can ever put into our bodies.  I’ll go as far as to say it is one of the worst things we have ever created, as it is one of the primary drivers of the obesity epidemic in America. Here, in no particular order, are the top five reasons to stop drinking soda:

Soda is just carbonated water loaded with sugar and chemicals. It may taste good, but provides empty calories without actually quenching thirst. There is a lot of refined sugar in foods we eat every day, we don’t need to add this much more.

Soda consumption has been linked to various health conditions ranging from obesity to kidney disease. It having your favorite beverage really worth this risk?

Soda is packaged in bottles and cans, most of which are not recycled. In terms of recycling in the U.S., we have made some great strides in terms of paper products, but are lacking in plastic and glass recycling. Soda production and consumption has an enormous environmental impact.

It’s terrible for your teeth, as well as your digestive system. The chemicals and acids in most sodas eat away at teeth enamel and force the digestive system to rev up to process these materials. Soda is not naturally digested by the body…it takes a lot of energy.

The cost of frequently buying soda can really add up. In almost every region of the U.S. we have clean, potable water free from the tap. Stop buying soda, pocket the money you would have spent, and start drinking the tap water out of your faucet. It’s what your body naturally needs, and is much safer than you may realize. Quality standards for tap water are actually much tougher than for bottled water.  

If you are a soda drinker, I know it’s hard to stop. Studies show that soda can be just as addicting as cigarettes (and just as bad for your health). Try substituting water by itself, or with some type of flavor mixed in (fruit juice, natural sweeteners, or make it into tea). You will save money, and your body will feel different within a few days.

Joe Food and Nutrition Soda

Here is a bit of poetry for a rainy Tuesday morning (blame Hurricane Ida). This is one of my favorites from Linford Detweiler of Over the Rhine. 

Here’s an idea

Let’s grab this life and wring its neck with joy

So that when it comes time to die

When we find we have no breath left

It is because we willingly strangled ourselves

With love

Fell down dead

And mostly happy

Joe Poetry Life, Over the Rhine

A study published in the September issue of Stroke magazine cited results of a new study that suggests consuming more calcium may prevent blood vessel blockages to the brain. It was based on a survey of 41,526 people of Japanese descent aged 40 to 59.

Calcium intake (particularly from dairy products) directly correlated with lower blood pressure in survey participants, and lower risk for a stroke as a result. Calcium from diary may be more effective than calcium from non-dairy sources due to a protein called casein which enhances calcium absorption.

How much dairy should you add to your diet? The daily recommended intake is 1,000 mg/day…so drink a glass or two of water, and eat some cheese and yogurt with lunch or dinner.

Joe Food and Nutrition Calcium, Dairy, Stroke

This is interesting. The ayurvedic diet (Ayurveda is a traditional form of medicine practiced in India) consists of a variety of different foods depending on your age, gender, the time of the year, and your body type or “dosha”.

There are three types of Dosha, and each has different physical and emotional elements that are aggravated and controlled by eating different foods, especially spices.

Vata: Vatas tend to be leaner in physique. They are creative, but can be impatient and nervous at times. Because of their occasionally fragile digestion systems, vatas should try fresh ginger and ground cinnamon to stabilize their systems, and add salt to increase digestion and calm the nervous system.

Pitta: The pitta dosha tends toward average builds, fair skin, and good circulation. They may become overheated easily. With passionate personalities, they make natural leaders. Use fennel and coriander to keep the body cool, and cardamom to balance the digestive system.

Kapha: Kaphas tend to be larger and heavier people with slow digestion. They are usually loyal, loving people but can also be inwardly focused and easily depressed. Black pepper, red pepper, and cloves can help stimulate digestion and metabolic activity, while at the same time balancing mood.

Joe Food and Nutrition Ayurveda, Dasha, Spices

In today’s world, stress is inevitable. We live in fast-paced environments that are full of danger, disease, and toxins. We are managing our lives, our jobs, our relationships, our family, and many other things that make up our day. The problem is that stress is horrible for your heart, especially for men. Recent studies have shown increased risk of heart attack and stroke as a result of chronically high stress levels.

It’s not possible to get rid of stress completely, but there are ways to deal with it and keep it at a manageable level.

Sweat it out. Exercise is a stress reliever. Whether you are feeling run down, or just too busy to get in a workout, get it in anyhow…it could be the most important thing you do. Even if you just go for a walk instead of hitting the gym, exercise releases chemicals that make you feel happier, plus you will sleep better at night.

Get Enough Sleep: Sleep is critical to managing your stress levels and to your overall health. In fact, there is probably nothing more important than getting a good’s nights sleep. Studies have shown that getting less than 6 hours of sleep nightly can raise the risk of heart disease by up to 39%. Read about some tips on sleeping better here:

Meditate: You don’t need to get out a yoga mat and sit in lotus position for this. During the day take some time out from whatever you are doing and just think about nothing (easier said than done, I know). Go for a walk, take a bath, or put on a relaxing song or two and just let your mind be at ease.

Don’t Skip Meals (Especially Breakfast): Eating several small meals throughout the day helps regulate your digestion, blood sugar, and energy levels. Your body will put less stress on itself, allowing you to better deal with anything the world throws at you.

Start Talking: If stress levels are really getting to you, talk with a close friend of loved one. Oftentimes they can suggest something that will help you, otherwise sometimes just talking about things helps ease the stress you might be feeling. A counselor could also help if things are really bad.

Remember to Look at the Big Picture: Don’t get too upset about things that are meaningless and out of your control. Did the restaurant get your order wrong? Did someone cut you off on your way to work? Let it go. These small things can really annoy us and add significant stress to our lives. Don’t let them, these things are meaningless in the big picture of life.  

So take care of stress and take care of your heart!

Joe Culture, Health Heart, Stress

Recession. The word is everywhere these days. Our economy is fragile, the market has dropped, and energy costs are rising. (Ok, enough bad news)

The good news is that you can still afford to eat healthy on a limited budget. Here are five easy ways to get the most for your money:

Buy in Bulk: My nearby chain grocery store and the local organic grocery store both have a bulk section. Chances are yours does too. Here you can find things like beans, rice, nuts, flour, dried fruit, and coffee. Basically any dried staple item can be purchased like this. Buy a bunch, store it, and pocket the discounts.

Learn to Cook Beans: Combine with the rice you bought in the bulk section and you have the cheapest protein you can buy. Most of the world relies on some form of bean for sustenance because they are affordable and offer a lot of nutrition. Think about making soups, burritos, chili, or just simple beans and rice.

Shop Sales: Compare various stores to see which has your own staple items for the cheapest. Don’t cut corners here and switch brands, just shop around. If you love organic coffee, don’t buy a random brand just because it’s on sale…find out where you can get yours the cheapest. Stock up when there are sales on your favorites.

Buy Local: Check out farmers markets in your area. Almost every city no matter the size will have one now (yay!). You can also ask around for locals that sell their own produce or animal products out of their home. A friend of mine gets a great deal on organic eggs and grass-fed pork because he made friends with a lady who sells these things out of her home. Oftentimes these products are cheaper and better than store varieties.

Start a Container Garden: No matter what size of home you have you can do this (even in a house or condo!).  Buy a few cheap pots, some soil, and some seeds or seedlings. Gardening in pots is really easy, and you can grow many of your own fruits and vegetables for a fraction of the cost. Plus, you get a new hobby.

You can also check out my previous post on Eating Well for Less

Joe Food and Nutrition Beans, Bulk, Gardening, Local, Sales