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Loving Liquid Gold: Your Ultimate Guide to Honey

January 26, 2012
Called “the nectar of the Gods” by ancient Greeks, honey is one of those surprising staples in your pantry that promises not just the elixir of beauty (from facial masks to soothing scars), but is a sweetly delicious, healing food.  In my opinion, the magnificent alchemy that occurs as bees take nectar from flowers and (through interaction with enzymes in the bees saliva and digestion), transform it into honey is one of the sacred acts of nature.
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Ranging from colorless to a deep shade of caramel, from mild to richly complex in taste, think of honey like a fine wine; its color, flavor and aroma are uniquely dependent on the nectar of the flowers the bees visited, connecting you with a taste of a region. And with growing science behind its health benefits (research suggests raw honey helps kill h.pylori bacteria that cause ulcers, for instance) and the growing interest in foods plucked straight from nature, handcrafted honey is a refreshingly straightforward sweetener: Honey is a 100% natural, one ingredient, right-from-the-earth food: from hive to table, if you will.
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Here’s the lowdown on “liquid gold” and what you need to know:
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Honeycomb
Yes, you can it eat! This is as pure as it gets. Dubbed by honey enthusiasts as “nature’s perfect package” most people are surprised to learn that these gorgeous, golden bees’ wax combs are cut straight from the hive, and are in fact completely edible. (When I was in college in Vermont, I remember “old timers” taking a knife, cutting a comb, and slathering both the comb and honey onto a piece of toast). While it may seem a bit waxy to some (in which case you can just chew on it until the flavor is gone, and then discard the rest), the comb has an intense honey flavor that is delicious; look for it at your farmers market or favorite natural foods store. A word of advice- just be sure to put it on a plate, as once it’s cut, the comb will start oozing honey.
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Raw Honey
Many naturopaths and nutrition experts (myself included) suggest choosing raw honey for optimal health and beauty benefits. Raw honey is never strained, filtered or  heated, and research suggests it’s loaded with many trace minerals, organic enzymes, antioxidants, plus antibacterial and ant-fungal properties that make it a powerful package of health. Plus, it’s rich origins means it’s loaded with more interesting taste and flavor.
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Raw honey is a shining example of “food as medicine”: Your grandmother’s home remedy of dosing you with a bit of honey for your cough, for instance, seems to have some science behind it: Honey has promising evidence as a cough suppressant, not to mention a favorite alternative topical remedy for cuts and scrapes, even as a home facial ingredient.
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Look for honey labeled “Raw Honey” in your favorite grocery store or on your next trip to the farmer’s market. If it crystalizes in your pantry over time, you can certainly enjoy it that way (it just means the glucose in the honey has precipitated out of the liquid), but if you prefer a more liquid honey, simply place the jar into a warm water bath and stir gently until the crystals dissolve.
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Caution: The American Academy of Pediatrics advises that children age 1 and under are not given and honey whatsoever, as it can potentially carry spores of the toxin Clostridium botulinum, raising the risk of infantile botulism. 
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Manuka Honey
There’s been intriguing research looking more closely at one type in  particular: Manuka honey. To be labeled Manuka, this darker, stronger flavored honey is harvested from bees who gather nectar in areas populated with (you guessed it) the Manuka bush, a type of shrub which grows in New Zealand.  Manuka honey seems to hold particular promise in helping to treat burns, ulcers, gingivitis, as an anti-bacterial treatment, and has been the subject of several human trials. However, it is sometimes promoted to cancer patients as having miraculous anti-cancer properties; if that’s the case, proceed with caution and absolutely talk with your doctor before adding anything to your regimen.
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Royal Jelly
Consumed as a heath food around the world, this prized milky-white cream is rich in an array of nutrients, including B vitamins, amino acids, sugars, minerals and fatty acids. Royal jelly is actually a food secretion made by worker bees and is the exclusive nourishment of queen bees throughout their life.
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With a pedigree like that, it’s easy to see why it’s seen as one of the most prized elements to come out of any hive, and how it’s a logical leap to assume if it’s the “bees knees”, we should be eating it, too.  So should you? Here’s my opinion: given its role in nature as a uniquely nourishing powerhouse for the bee kingdom it may indeed be a safe, nutrient rich addition to your diet if you choose-and if you like the results you see (if you see any, that is) when you start using it.  Royal jelly has also spawned an robust online and supplement industry filled with inflated claims ranging from curing sexual impotence to balancing hormones, so proceed with caution.
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While there’s certainly some encouraging science (one of the strongest areas being in the promise of possibly lowering cholesterol) and many in the beauty industry claim it can stimulate collagen and be used topically or ingested to see numerous skin boosting benefits, remember that a diet rich in darkly colored fruits and vegetables, fish, legumes and whole grains is a proven path to supercharged health. So take the approach of “healthy diet plus royal jelly” rather than “drive thru plus royal jelly” as your strategy to success.
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Women should also note that because Royal Jelly may have possible estrogenic effects, (some research has suggested it may have an effect on fertility and menopausal symptoms), women with estrogen receptor-positive breast cancer should not consume royal jelly without first consulting their doctor.  Also, if you have a history of bee allergies you may want to avoid.
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How Much Honey is Healthy?
With all the buzz around sugars these days (are some healthier than others? Does natural or artificial make a difference? how much is too much?), it’s important to remember that like any sweetener, honey should be savored in small amounts: the American Heart Association recommends that no more than 10% of your total calories should come from added sugars, which for the average American woman translates into about 100 calories a day, or just under 5 teaspoons of honey. For contrast, consider the average American currently consumes roughly 22 teaspoons of added sugar per day-more than 4 times as much!
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But honey does have some unique appeal: for one thing, this golden liquid is significantly sweeter than table sugar (about 25% sweeter), meaning you’re satisfied with less. This can shave calories off of your morning cup of tea, your drizzle on your oatmeal, or even the amount you need in a recipe when baking.
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Another plus? Honey has long been loved by athletes as a source of lower glycemic carbohydrate, which means it enters your bloodstream more slowly than other refined sugars, giving you sustained energy to power your performance. In ancient Greece, athletes feasted on honey and figs prior to the Olympic competitions; today my colleague Mitzi Dulan, RD, sports nutritionist for the Kansas City Royals, has her pro ballplayers eat honey sandwiches (with all natural peanut butter and whole wheat bread) for sustained energy prior to a game. And my four year old? Well, he just eats it cause he loves it.
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Why Water Footprint Will Replace Carbon Footprint in 2012

December 9, 2011

 

Despite feeling culinary eupohoria on my recent trip to Italy (I was in sheer heaven to be savoring in season delicacies like like white truffles and pumpkin risotto), I came away from the 3rd International Forum on Food and Nutrition with one looming thought: if oil was the big driver of the 20th century, water will be the driver of the 21st century.

 

We are Entering a Water Economy

“We are entering a water economy,” said Barbara Buchner, Director of the Climate Policy Initiative  in Venice. No matter how you slice it, the pie of resources is dwindling, with ever more people vying for resources. This theme resurfaced in many sessions, through different expert eyes, but all converging on the same point: the cost and availability of food and drinks is poised to shift dramatically in the years to come.

The 20th century opened with just over 1.5 billion inhabitants, but it closed on the threshold of 6 billion.  And if population projections are accurate, by 2050 (which is a mere 38 years away) there will be 9 billion people. What this means is that population growth, growing prosperity of billions, changing global diets, urbanization and biofuels are all increasingly connected to what Americans eat and how much they pay for it. A look at a map of World Water Stress  and one quickly sees that water is going to be the defining issue for China and India, even the US- and that the era of limitless amounts of cheap water to produce food and beverages is rapidly drawing to a close.

 

Why Our Water Footprint is Growing

As people seek more sophisticated diets, the water footprint increases exponentially: Drinking tap water may be a straightforward trade (1 liter tap water requires 1 liter of water), but when you shift to bottled beverages the water footprint multiplies quickly: According to Buchner, the water footprint of 1 liter of bottled water is 5 liters of water, while the water footprint of 1 liter of soda is between 340-620 liters of water.  As billions of people worldwide gain upward mobility to the middle class, they too are going want to buy these things, but where is this water going to come from? With this increase in demand but relatively fixed supply, the cost of water, experts warn, is set to increase dramatically. And food that used to be cheap (like a 99 cent hamburger) likely won’t be (as it takes 15,000 liters of water to produce 1 kg of beef, the highest of any foodstuff).

To be sure, the global mishmash of cuisines and influences is exciting for the culinary world. Janet Helm recently wrote a fab blog on 2012 restaurant trends, noting that “cooking is at a crossroads where everything collides.” While foodies rejoice, it also underscores just how hyperconnected our food systems have become.

 

The question is: how do we constructively, meaningfully engage Americans in the dialogue about diet, especially in light of the myriad other crisis the world is facing? Is a true paradigm shift even possible? And what are the best levers to push? (In America it seems like we should shift the upcoming 2012 Farm Bill to make the right foods cheap like fruits and veggies, as opposed to the wrong ones like high fructose corn syrup).

But still I see hope. While the global diet is at a crossroads, through my nutrition lens I see that much of what makes for ultimately healthy eating is also more water wise. And as I wrote in my last blog, there are powerful shifts happening in the American food system for the better.

 

Here are six ways you can shrink your water footprint (and your waistline)  at the table:  

-Eat whole unprocessed foods, drink tap water.

-Enjoy a diet that has lots and lots of plant foods, with small amounts of meat and dairy products.

-Snack on real foods, not “snack food”

-Support local farmers and eat seasonally, locally and regionally to the extent you can

-Get cooking! Turn off the TV cooking shows where food is a spectator sport, and cook. 

-Take less, waste less at the dinner table. As conference presenter Jonathan Bloom beautifully stated, “A clean plate makes for a clean conscience”.

For More Info about the Conference, Twitter feed and Water Issues:

 

*(In full disclosure of all my relationships, this blog posts was sponsored by Barilla)

 

 

 

 

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America-We Are Occupying the Food System!

December 1, 2011


 

 

 

 

 

I’ve just wrapped the second day of Barilla’s 3rd International Food and Nutrition Symposium , where sessions today focused on”disnutrition” (a term I love that was introduced here to encompass the issues of obesity and malnutrition), the BCFN Double Environmental Pyramid, and the role of nutrition in childhood and aging. Still, I was determined to find a nugget of positive action to bring back to America- what were there bright spots? Reasons to celebrate? To my wonderful surprise, my interview with “food movement mamma” Marion Nestle left me feeling not just a burst of American pride, but even more important, hope for my two children. Here’s what we dished about:

Kate: How do we translate what we’ve learned here into actionable steps in the US at the consumer level?

Nestle: Well we are translating it. I see more action going on in the United States than I see going on here about the kinds of issues that are being discussed at this conference. This conference is way at the leading edge of what’s happening in Italy (she then talked about how meals at her hotel were devoid of veggies).

Kate: Marion, with all the emphasis at this Forum placed on creating an alternative food model, do you have any hope for this in the U.S.? Any bright spots we can feel good about?
Nestle: I think the food movement is very hopeful in the US. I’ve already seen enormous changes, phenomenal changes as a result of the food movement, things that I never thought were possible, and mainstreamed in ways that nobody could have ever predicted.

 

Here’s what Marion touched on, in both her session and our interview, as bright spots in the US food System:

Seven Bright Spots In the US “Occupy Food” Movement:

1. You can now get a good (“or at least halfway decent, some better than others”) selection of fruits and vegetables in any supermarket in America

2. The number of farmers markets has dramatically increased in just the last few years

3: More and more people joining CSAs than ever before

4: Urban farming is the rage (“in New York City of all places!”)

5: Local food has become really, really important

6: Much better food in schools

7: Greater awareness, like the NYC anti soda campaign.

 

Now that’s something to toast on the long ride home tomorrow. What do you think are the  bright spots for seeds of change in the US Food system? I’d love to hear from you!

To see a recap of the twitter conversation check out my handle @greeneating, the conference  hashtag #BCFNforum, or the Barilla Center for Food and Nutrition webinar page (who, in full  disclosure, sponsored my posts from the conference).

 

 

 

 

 

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“Disnutrition” Emerges as a New Term to Describe our Food Crisis

November 30, 2011

Barilla Center for food & nutrition

A jam packed schedule of thought provoking sessions (and a few fabulous espresso) made for a fantastic first day of the 3rd International Barilla Forum on Food and Nutrition! One of the new terms proposed by a speaker today was “Disnutrition”- to encompass the twin problems of obesity and hunger.Will it grab hold the way others such as “locavore” have to define the current  food conversation? While that remains to be seen, here are my top takeaways from Day One:

Key Takeaway #1: 

Obesity and Malnutrition are two sides of the same food production crisis-even in the US. Walking around Anywhere, USA, it’s often easy to see the obesity part of the problem, but the hunger piece can be more difficult to see. Ellen Gustafson, the Founder and executive Director of the 30 Project gave an electric session which explained how  the twin issues of obesity and malnutrition are deeply connected to our current food system-even in the U.S. “Look at the state with the greatest obesity crisis, Mississippi…it’s also the state with the greatest hunger crisis in the US. That’s not a coincidence” Gustafson said policies aimed at “obesity” and “malnutrition” typically occupy two separate camps of people, resulting in a fractured approach as the two sides aren’t really talking with each other despite having many of the same fundamental issues at the core. Gustafson’s goal? To bridge those two spheres to more effectively drive change. I had a great interview with her today, and I’ll share the link as soon as it’s available.

What you can do: Buy whole foods as close to the source as possible, support local food communities, and buy real food from real farmers as much as you can. And cook dinner!

 

Key Takeaway #2: SOIL is the most significant resource we have, and it’s often overlooked as dirt. 

“Forests precede civilizations…deserts follow them,” said Luc Gnacadja, Executive Secretary of the UN Convention to Combat Desertification, in his opening remarks. “We need to change mankind’s historical paradigm of degrade, abandon and migrate; we no longer have that option if we are to feed 9 billion people by 2050.” While we often think of the brown matter that grows our food as “dirt”, soil in contrast is living biomass, teeming with micro-organisms the play critical roles, with a greater capacity to store water and nutrients.  Every year we lose some 75 billion tons of fertile soil every year, yet soils are the most significant non-renewable resource we have for ensuring water, energy and food security, plus build resistance to climatic shocks. In other words, everything that’s coming down the pike for a hyperconnected, hyperpopulated world. What I loved about this point is that vibrant, thriving soil is also key to vibrant, thriving food that is brimming with the maximum amount of antioxidants, phytochemicals and other nutrients critical to optimal health. As any farmer will tell you, food is only as nutritious as the soil in which it’s grown.

 

What you can do: Support soil restoration and reforestation projects in your community.  For birthday gifts, plant a tree in someone’s name. Buy food from farmers, co-ops and support organic; many organic companies have policies that actively work to continuously improve soil quality (like Earthbound Farms LINK).

Key Takeaway #3: Re-allocating just 5% of our food waste could end US Hunger.

Jonathan Bloom, author of American Wasteland and creator of the eye-popping blog www.wastedfood.com shared that stunning stat in one of the morning sessions. But rather than thinking that means we’ve almost put an end to hunger (see Takeaway #1), to me it highlights just how much food we’re actually wasting. In the U.S., a full 40% of food is wasted. What does that even look like? “The food wasted in one day in U.S. would fill the 90,000 seat Rose Bowl Stadium”, said Bloom. Why do we waste so much? Food is cheap in the US, and it’s actually  never been cheaper- the average American allocates less than 7% of household spending, all time household low (Italy is 15%). And we don’t tend to value what we don’t spend a lot on. Food is also abundant: the United States produces about twice as many calories per day as the average American needs. And we see food everywhere, from the mall to the gas station, which creates a sense in our minds that we don’t have to be careful of our food, there’s plenty more. Of course, these are many of the same reasons Americans are overeating so much food (which drive obesity and chronic disease) in the first place, so Jonathan and I seemed to agree a lot. And unlike starving-children guilt trips of old, bringing your plate to better portion alignment is a wise strategy in every sense: As Bloom beautifully stated, “A clean plate is a clean conscience”.

What you can do: Invest in the best you can afford, and enjoy smaller portions. Avoid “Buy 1 get 1 Free” “All You Can Eat” and other food buying incentives if you won’t be able to finish your plate..this often contributes to waste. Instead of buying highly perishable fruits and vegetables (which are some of the leading items to spoil, according to research), buy frozen fruits and veggies instead.

Want to follow the conversation tomorrow? Here is the info:

My twitter: @greeneating

Forum Hashtag: #BCFNForum

BCFN Twitter: 

BCFN Facebook:

 

(Disclosure: This blog and my coverage of the conference is sponsored by Barilla Pasta)

 

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Move Over Fashion Week, This is Food Week in Milan

November 27, 2011
With one of the most food-centric holidays of the year having just wrapped (though I’m still enjoying spectacular turkey sandwiches), I am spending this weekend eagerly packing for Italy. Switching gears from turkey to pasta, you could say, to take part in a conference that will surely be the global epicenter next week of the dialogue surrounding three critical issues of our time: the relationship between nutrition, sustainability and agriculture.
If you read my blog regularly, you’re already aware that our food choices and dietary lifestyles are having a tremendous impact on the environmental equilibrium of our planet. And the alarming reality is that globally, less-sustainable eating models continue to emerge at a rapid pace. Farming activity is now responsible for producing about 33% of the world’s total annual greenhouse gas emissions, as well as approximately 70% of the water resources humans use.  While I am a big fan of what you can do personally  to instill change (i.e. going vegetarian just two days a week, buying organic or fair trade coffee), our hyper-connected world means that this global crisis requires active dialogue across countries and disciplines, as well as specific, concrete solutions that can be implemented quickly and economically.

Which is why I was so honored to be invited to this conference, hosted by The Barilla Center for Food and Nutrition, a leading global thought leader in this space. *. The 3rd International Forum on Food and Nutrition gathers international experts to Milan for two days of robust debate and discussion on just these types of questions. Water and agricultural policies, food waste, food chain challenges, access to food, biotechnologies, and the double paradox of globalization (obesity and malnutrition) are all on the agenda, and more.

They have drawn together truly a  top tier panel of internationally renown experts across a wide swath of these topics, and  I hope you’ll check backoften as I’ll be blogging daily about the sessions, and covering real time comments and debates through my Facebook page, as well as my twitter handle @greeneating and the hashtag #BCFNForum. My goal is to capture  for you all of this and more… while savoring some fantastic pasta dishes along the way.

My next post will be from Italy!

 

Want to follow the conference? I hope you’ll participate in the conversation:
Twitter Hashtags/Handles

*(In full disclosure of all my relationships, my conference blogs posts are sponsored by Barilla)

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9 Easy Tricks to Buy Organic on a Budget

November 22, 2011

 As Marc Bittman beautifully wrote this week there are tremendous bright spots in America’s growing quest to bring better food to people’s plates. As we head into one of the most food-centric times of the year, I thought I’d shun any kind of “dietitian-y” type advice  (i.e. what calorie bombs you should skip from the buffet table), and instead share with you my favorite strategies to help you buy better groceries in every sense of the word this season better for you, better for your budget, and better for the planet. Now, that’s something to be Thankful for long after the leftovers have been eaten.

 

1. Go Generic. Nearly every major supermarket chain now carries its own line of USDA certified organic foods under their own private label (such as Safeway Organics), so look for them the next time you’re at your favorite grocery store. This not only saves you the cost of an extra trip to a more upscale market or a separate natural foods store, but it can cost significantly less than other organic brands.
 
2. Buy the Whole Bird. Don’t just “buy the bird” one day a year at Thanksgiving, but if you do this year round you can eat organic poultry and save a bundle. Instead of buying thighs or breast separately, buy a whole organic chicken and ask the butcher cut it up for you; not only will this reduce the amount of plastic waste, but buying a whole organic chicken can cost the same amount as two large chicken breasts. If your’e feeling bold, try carving the bird yourself with this great how-to video by Rodale. Bonus: you’ll save money on your sandwich the next day, too; tuck leftover roasted chicken into a whole grain pita with a half-cup of fresh veggies, and you’ll pack in organic protein while spending significantly less than buying pre-cut deli meat.
 
3. Be Picky About Portion Size. At the meat or fish counter, it is standard practice to tell a customer to estimate 6-8 oz per person when determining how much to buy. If you’re cheffing up a feast for 12 like many of us do over the holidays, that calculation gets pricey fast. Stick to 3 oz. per person instead and cut your “main course” bill in half instantly; use the extra savings to splurge on organic meat or poultry instead (currently there are no organic standards for fish). Enjoy those 3 oz. portions with an abundance of seasonal vegetables (like a puree of celery root and potatoes)  and a side salad for a hearty meal that still leaves everyone satisfied. Bonus? Paring back on portions will help you stay slim while you savor the holidays.
 
4. Browse Big Box Retailers. Everyday staples such as organic milk, yogurt and produce are often available at big box retailers at closer-to-big-box prices, making these items more within the reach of everyone. And many of the companies who supply these chains offer downloadable coupons on their websites, saving you even more at the checkout counter.
 
5. Fill Up on Frozen. The freezer case is one of the best bargains in the supermarket when it comes to organic; stock up on your favorite frozen organic fruits and vegetables (with no added sauces or syrups) for baking, smoothies, soups and side dishes. The added bonus? Not only are frozen veggies and fruits often just as nutritionally sound as fresh (and in the case of limp looking veggies, even more so), they are on your schedule, meaning there’s no risk of costly spoilage if that last minute holiday party derails your cooking plans.
 
6. Skip the Salad. As a dietitian, of course I love to encourage people to fill up on foliage, but salad greens are the number-one food item that gets thrown out because of food spoilage. According to a 2007 UK report, a shocking 48% of all salad Brits bought was thrown away. If you’re someone who commonly has what amounts to a science experiment in your bin because you’re not getting to it in time, save money by skipping organic salad and buying something more forgiving instead, such as organic sweet potatoes (which last weeks in your pantry) or frozen broccoli (which lasts for months in your freezer).
 
7. Bulk Up. As Lia Huber noted, bulk bins are not anything like your dusty dim co-op aisles of yesteryear. Bulk bins are one of the best places in the supermarket to save money while still buying organic foods and stretch into new whole grains while you’re at it. Stock up on salubrious staples like brown rice, bulgur, quinoa, teff, barley and more.
 
8. Love Those Legumes! Dollar for dollar, meat, fish and poultry are some of the costliest calories in your cart. During this meat and cheese heavy time of the year, serving delicious vegetarian meals on nights you’re home from all the merrymaking is not only an easy way to help you avoid holiday weight gain, it also allows you to free up more food dollars to put toward organic options. Use your favorite organic canned beans (rinse first to remove excess sodium) for a satisfying soup or chili; save even more by soaking dried beans or lentils overnight. Sprinkle beans with organic taco seasoning for delicious Southwestern bean tacos that will even have carnivores asking for more.
 
9. Pass on Organic Junk Food. Just because it’s organic doesn’t mean it’s automatically healthy; be sure at least three-quarters of your grocery cart is loaded with whole foods that look as close to the way they’re found in nature as possible. Organic soda, whipped cream and snack chips, for instance, are still high calorie splurges that pack on the pounds and pad your grocery bill.
 
 
What are your favorite tips for buying organic on a budget? I’d love to hear from you!
With help from Lindsey Toth, MS, RD
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Health Transcending Borders, Language, and Culture

October 13, 2011
In 2002 I partnered with Field to Plate  to bring 30 nutrition and foodservice professionals to Challans, France to look at an innovative school lunch program designed to tackle France’s growing childhood obesity epidemic head-on. Our American group stared in disbelief as a roomful of kindergartners enjoyed a leisurely 45 minute lunch of 3 courses cooked completely onsite using local ingredients: a seasonal shredded beet salad, local fish and celery root puree, followed by an apple compote with (of course!) a small wedge of local cheese. Little baskets of freshly cut French baguettes were on each table, which the children happily passed around as they cleaned their plates (yes, really) and-brace yourself- there was even a bottle of house wine on the table of the “lunch ladies” who oversaw the meal.
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The crispness of that image has stayed with me for years after, both for the cultural implications of a country devoted to putting children’s health first, as well as a country insisting on a culture where food isn’t something to be rushed through all the time.
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As a mother of two young children myself, I know this for sure: no matter the country, one desire transcends across borders, language, and culture: every parent on the planet just wants their children to be healthy. And with childhood obesity being the number one health crisis our children face, the recent webinar by the Barilla Center for Food and Nutrition  put forth a refreshingly clear, straightforward course across disciplines that addresses the challenges of both a healthy diet and sustainable food systems.
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Their panel of experts left no stone unturned, and no ambiguity in the message:
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1. Our highly refined, ultra-processed diets, plus an inactive lifestyle are one of the primary drivers of the childhood obesity crisis. The result is a strong potential reduction in life expectancy for our children, and an alarming reversal of an established trend of gradual improvement from one generation to the next.
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2. Excessive intake of certain foods – generally the same ones that should be eaten less frequently – exacts the greatest toll on the environment and our natural resources. These include many of the higher impact foods that I wrote about in my book, such as red meat, cheese, certain fish, and highly processed foods and sugary beverages. In addition to creating obesity, the environmental impact of our  “SUV diet” (my term)  serves to magnify the effects of a reduced quality of life for our children. In other words, the data points continue to be plotted showing that personal health and planetary health are deeply connected, on a global scale not seen before.
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3. This makes it absolutely vital today to start a process of collective responsibility: families, pediatricians and schools all have roles to play and can be a powerful catalyst to bring good food to life. What are some things you can do locally?  Encourage your schools to stretch our children’s palates by offering new fruits, vegetables and whole grains alongside familiar favorites. Insist your local school lunch program offers more local foods, more freshly prepared foods, and more fruits and vegetables as snacks. Teach your children to savor recess as a time to recharge, and stretch their bodies before stretching their minds in class. And encourage schools to link learning with the kitchen, teaching nutrition from day 1 as an integral part of “self care”, tasting fruits and vegetables to talk about the 5 senses, or learning math concepts like fractions by preparing a recipe in the kitchen.
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On my last night during that trip to France, the mayor of Challans who had been instrumental in creating the school lunch program spoke to our group and said:
“In so many ways, France looks to and learns from the  Americans, but perhaps in food, and how we feed our children, America might learn from France.”
Indeed. And from Italy, too. This global crisis requires global dialogue and a look at best practices, and I was honored to partner with the Barilla Center for Food and Nutrition for this very reason.
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What are you doing to inspire healthy change in your school, your community, or with your pediatrician? I’d love to hear from you!
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You can watch the Barilla webinar or download their paper here: http://www.barillacfn.com/en/cibo-e-bambini/webinar
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Follow the ongoing discussion on twitter at or @BarillaCFN or Facebook at http://www.facebook.com/Barillacfn.
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Disclosure: This blog post is sponsored by Barilla Center for Food & Nutrition
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How Can We Ensure the Next Generation’s Wellbeing of Health and Sustainability?

October 10, 2011
If you’ve ever spent even 5 minutes in the same room with me, you find out pretty quickly that Italy runs through my veins. Or more accurately, through my heart and my stomach. While technically I’m 100% Irish, after living in Florence for 2 years and eating my way through the rest of the country, I knew I wanted to spend my life exploring the connections between health, nutrition, and the pleasures of good food at the table.
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Which is why I’m so pleased to be partnering with the Barilla Center for Food and Nutrition (BCFN) to help move forward the dialogue about the most critical challenges of our time: Nutrition, Children and Sustainability. We all know that economic growth, globalization, and the sprawling cultural influence of a Western diet are bringing about a change of eating habits on a worldwide level, with child obesity rising at an alarming rate.  So whether you work in healthcare, or are a mom committed to raising healthy kids, I hope you’ll tune in to this groundbreaking webinar that will move the dialogue forward about the connections between children’s health and planetary health.
What will they be covering?
1. How to simplify the issues in a way people can understand.
One of the best tools I’ve seen in a long time to help people truly see the connection between the ecological footprint of different dietary patterns is their  The Food and Environmental Pyramid model. Having spent almost a year researching my book and trying to explain these connections, it’s a refreshingly simple but useful tool for developed countries to understand the links between diet and environmental impact.
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2. Who are the players, and what are their roles?
According to the BCFN, healthy growth and development calls for an integrated approach between the family, school and pediatricians for educating new generations on the relationship between food, health and well-being during childhood and adolescence.  Of course, nutritionists are on that list as well!
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3.  What is the responsibility of agriculture and industry?
There’s been a growing call for accountability of  agricultural and food industries to do their part, with initiatives and product lines that are aligned with the correct nutritional practices for children, as well as long term sustainability. What’s happening globally in this area?
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If you can’t tune in, I hope you will follow the discussion on twitter at #SustainOurChildren or @BarillaCFN. Or check back here on Wednesday, as I’ll be posting another blog about what we all learned.
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Webinar Info:
Nutrition & Children: Sustainable Models for the Future Generations 
Tuesday, October 11, 2011 – 11:00am EST
Webinar Page: http://bit.ly/qDdBAl
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5 Super Green Awards at FNCE

October 6, 2011

The American Dietetic Association just wrapped its annual meeting in San Diego last week, and while there was certainly some controversy about America’s food and nutrition experts being sponsored by Big Food it was also incredibly refreshing and encouraging to see many companies who are committed to producing sustainable, nourishing foods sharing their message with RDs. There were lots of great ones, but here are my 5 Green Stars of FNCE. For the record, I am not personally connected in any way to any of these products- I just love ‘em.

1.  Cat Cora’s Olive Snack Packs

I LOVE these! While we can’t all be lucky enough to pull up a chair to legendary chef Cat Cora’s kitchen table, this is the next best thing. Finally, real food snacking on the go has been made super delicious, super easy. These resealable packs are ingenious-they don’t leak in your purse or your bag-I love the pitted lemon and oregano olives, as they’re brimming with real olive flavor, not just a salt bomb that so many olives are these days. Sun ripened, with no artificial anything, made with ingredients found in your kitchen: olives, extra virgin olive oil, herbs and salt. Cora partnered with sustainable food pioneer Gaea (with carbon footprinting on the package), making it a lean and green superfood on the go for moms, execs, athletes even kids.

 

2.  Einkhorn Pasta

Truth be told, they had me at hello. If you haven’t already heard of it, get ready for a new “ancient grain” to hit store shelves near you: einkorn pasta. I got a fascinating anthropology lesson - seriously. First discovered on a perfectly preserved man who lived during the Bronze Age, einkhorn  was brought back to mainstream eating by Italian researchers-and is now cultivated on small organic farms in Italy-einkhorn is unique because it has never been hybridized, making it one of the most simple (chromosomally speaking) wheats out there. Rich in B vitamins, protein and trace minerals, with an ORAC score of 1200 (compared to durum wheat at 600), it’s a supergrain that has a wonderful nutty taste and is the perfect way to pump up your favorite pasta recipe. And they get a green star for sustainable packaging.

 

3.  Sweet Tree Coconut Palm Sugar

Sugar is a problem; we know Americans eat far too much of it, (an average of 22 tsp a day) and traditional cane sugar comes with a high environmental price tag as well. That’s why I’m so sweet on this new fantastic find. First introduced to me by my favorite qualitarian RD Ashley Koff, Sweet Tree is made from 100% organic crystallized coconut palm nectar, has a lower glycemic index (only 35) than table sugar (68), HCFS (62), or honey (55), and contains many trace nutrients like potassium. An easy, greener swap for your kitchen, it can be used ounce for ounce in your favorite recipes instead of cane sugar, and imparts a deliciously rich, almost caramel flavor to my coffee in the morning. Parent company Big Tree Farms has done outstanding work in sustainability: showing that “health, people and planet” can all coexist deliciously.

 

4.  Crispy Greens

What I loved most at FNCE this year is how many companies are finally showing us that YES, snacking can be super clean, 1 ingredient foods like they’re found in nature-and still be fun, easy and delicious in the process. Crispy Greens is a shining example. I love the crispy Asian pear, mango and cantaloupe flavors-talk about a delicious wake up for your tastebuds! And a refreshing step beyond first generation “healthy snacks” like oily banana chips. Perfect for the purse, the high chair, the boardroom, the gym bag, and all of life in between. Green star, ladies.

 

5.  Tera’s Whey

Simple ingredients, ethically sources to support small, Wisconsin farms. A green factory that touches the planet lightly. Traceability that goes al the way back to the cow or goat. Now tell me, what’s not to love? Given all the highly fortified, sweetened with high fructose corn syrup options I saw on the FNCE floor, Tera’s Whey was a breath of fresh air.   For those who thrive on a morning whey shake or like that added boost of protein, Terra’s Whey is a lean, green, and clean option. Other bonuses: They offer organic cow and goat milk options, and offer versions that are unsweetened, or sweetened with low-glycemic stevia.

 

Did you see anything else at FNCE generating some lean and green buzz? I’d love to hear about it! Want more snacks to wean you from the vending machine? Shine has an amazing list of lean and green superfoods that I love.

 

Written with assistance from Lindsey Toth, MS, RD

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5 Foods to Crank Proof Your Diet

September 26, 2011

Do you cop to having a short fuse when it comes to dealing with life’s everyday stressors, such as your boss, your spouse, or even your kids? Do you reach for food or caffeine during the day in an attempt to feel calm, to find a jolt of energy or a moment of bliss? But above all else, do you just really crave a better mood?

I recently did a segment on the Dr. Oz Show that tackled this topic.  If you want to feel significantly less cranky and more able to sail through your day, read on.

Seek Energy, Not Stimulation.

While good habits such as eating breakfast every morning and regular meals and snacks throughout the day form the cornerstone of an energized outlook, science has increasingly revealed the vital ways in which our food impacts our mood. And it may surprise you that some of the best weapons to help cure crankiness can be found in your local grocery store.

These 5 foods will help your mood in two ways: first, they deliver several key nutrients that science has found play a vital role in supporting brain chemistry to reduce the risk of depression and help improve the quality of your sleep. But they do something equally important as well: their powerful combination of vitamins, minerals and antioxidants help you build up your energy and capacity to handle life from your body’s deepest levels (your cells metabolic and energy pathways), rather than that quick burst of stimulation from a sugar or high caffeine fix that ultimate leaves you feeling cranky or tired. Try including them as part of a delicious new happiness routine.

 

1. Salmon with Hemp Seeds and Radish Sprouts.

In order for your brain to function optimally it needs to have the right nutrient building blocks available, and omega-3 fats are one of the most important when it comes to boosting your mood. The brain is 60% fat, and particularly loves omega-3 fats, but most Americans get far too little omega-3 in their diet. The problem with that? Growing evidence suggests that consuming inadequate amounts of omega-3 fatty acids is associated with depression and poor moods.

Fatty fish like salmon is one of Nature’s richest source of omega-3 fats, so for a mood lift enjoy fatty fish 2-3 times each week. Odds will be you’re in happier company, as studies have found that people who infrequently eat fish are more likely to suffer from depression.  For an extra “heaping of happiness”, coat the salmon with crushed hemp seeds (available in the natural foods section of most grocery stores) and top it with a radish sprout salad: both the seeds and the sprouts are rich in vitamins, minerals and omega-3 fats to further bolster mood, brainpower and immunity.

By eating this way, you’ll enjoy a double brain benefit, too: not only do foods rich in omega-3 fat help fight crankiness and improve your outlook today, they help you maintain a robust memory and significantly reduce the risk of developing dementia as you age.

2. Mushrooms Exposed to UV Light .

Vitamin D is another key part of “mood maintenance” because it helps regulate the activity of the brain’s neurotransmitters (serotonin, melatonin and dopamine) which have have a profound impact on mood. Studies have found the likelihood of having depression is significantly higher in people with deficiency in vitamin D compared to those who have normal levels. And chances are, you or someone you know might be deficient and not even know it (a blood test is required); by some estimates over 50% of Americans are deficient in vitamin D, making it a critical component in a crank-proof diet.

While it can be difficult to meet the RDA for Vitamin D through food alone (which is 600 IU for people ages 19-70), one fantastic food that has recently come to a supermarket near you is Vitamin D-packed mushrooms. These are mushrooms that have been exposed to UV light, which naturally boosts the vitamin D level, so that 1 cup of these mushrooms packs 100% of the RDA (look for this on the label). Serve these mushrooms over couscous for an easy and delicious dinner; the couscous is rich in selenium, another nutrient that has been  linked to improved mood.

3. Tart Cherries.

Savor a handful of dried tart cherries before you turn in for the night and you’ll set the stage for a better mood when you wake up. Tart cherries are rich in a hormone called melatonin, which acts as a natural sleep aid by improving quality of sleep. As we age, our bodies’ natural ability to produce melatonin decreases (one reason why seniors can find it harder to sleep soundly), and things like stress or artificial light can also lower our body’s melatonin. And here’s an added bonus: cherries’ powerful bundle of antioxidants helps protect your brain from free radicals, which enables your brain chemistry to be optimized for a good mood.

4. Amaranth Popcorn. 

This one’s fun as it is tasty! Amaranth is a delicious “new ancient grain” to try if you haven’t yet added it to your shopping list. This supergrain is loaded with antioxidants, minerals, fiber and iron, and was considered a life sustaining food of the ancient Aztec and Inca cultures.

Whole grains are a key part of any crank proof diet, as the carbohydrate in whole grain helps raise levels of the brain’s feel-good neurotransmitter serotonin, which acts as the body’s natural anti-depressant.  The fiber in amaranth also helps keep blood sugar stable, so you feel more alert and energized longer. This is a key reason to choose whole grains over refined grains and sweets when looking for a mood boost, for those sugary treats often trigger blood sugar to spike and plummet, leading to crankiness and faster fatigue.

Look for amaranth in the bulk section of your grocery store or in the natural foods aisle. For a fun twist, try amaranth popcorn: simply put a dry medium skillet over medium high heat, and when hot add 2 Tbsp. amaranth seeds: COVER QUICKLY WITH A LID so it doesn’t pop everywhere! Gently shake back and forth, and the grains will quickly pop into “micro popcorn” in about 10 seconds. Pour into a dish and repeat with another 2 Tbsp. Dust with cinnamon for an added antioxidant and flavor boost.

5. Medjool Dates and Cocoa. 

Nearly all of the cranky viewers Dr. Oz and I spoke with sought out sweets at some point during their day; after all, who doesn’t like to feel that quick “pick me up” that sweetness can bring? The challenge is the sheer amount most of us are eating: Americans consume more than 22 teaspoons of sugar each day, According to a 2004 National Health and Nutrition Examination Survey.

While the initial rush of sugar can indeed perk you up, it ultimately leads to the crankiness of that inevitable crash. A sweeter fix for your sweet tooth is to try my Decadent Chocolate Fix, made from just 3 superfoods:  Avocado, Medjool dates, and cocoa powder. Aside from all the health benefits of cocoa for the cardiovascular system (mainly in the form of flavonoids) the reason cocoa often gives an instant feeling of happiness is due to the rush of dopamine that triggers the brain’s pleasure receptors, and endorphins which give a feeling of a natural high.

As with any sweet treat, even this one should be eaten in modest portions because it is high in calories, but at least you can go to the dark side in a delicious, healthy way.

Ingredients:

    • 6 Medjool dates (room temperature)
    • 1/2 ripe Hass avocado
    • 4 tbsp high quality cocoa
    • 1-2 tsp water (optional)

Directions:

Place all ingredients in a food processor or Vitamix and purée until smooth. Add 1-2 tsp of water to combine if needed.

What foods help you crank-proof your diet? I’d love to hear about them!

 

Written with help from Lindsey Toth, MS, RD

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