Honest Food?

Recently I watched the documentary Food, Inc.  Although I knew much of what the content would be I was still disturbed at how our animals our treated.  The four major food manufacturers control much of the market and small farmers have been manipulated and pushed out.  This is not honest food.

Many of you know I believe in organic whole real foods and how what you eat affects your health.  I also believe in the importance of protein at each meal since it increases satiation and evens out your blood sugars.

I do recommend but am always a bit reluctant to advocate grass-fed meat due to the cost and availability.  However, after watching this movie I changed my mind.  What our animals are consuming is of utmost importance.  The majority of our cows eat are raised in factories on inorganic corn versus how they were born to be raised on farms eating grass.  This increases our risk of weight gain, high blood pressure, heart disease, diabetes and food borne illnesses.

Eating Organic is Not Enough

Most organic poultry and eggs sold in stores are still raised eating soy and corn.  Chicken were made to eat grass, insects, and other plants.  You can purchase “pastured” chicken and eggs but it is challenging.  They are only available at a few places in my area – farmer’s markets besides one or two other small stores.

The government has made it almost close to impossible to eat in a healthy manner and take care of your health.

There is no easy answer to eating honestly and healthfully.  As much as possible:

• Buy your produce from local famer’s markets and other services that offer local organic produce
• Eat grass-fed meat and pastured chicken and eggs from your farmer’s market or order online from farms
• Eat organic and grass-fed dairy

Although not easy, choosing a few of the above ways to eat can create a shift in the balance of your body towards health.  If we start to change the way we eat I wonder if our food manufacturers will see that honest food is what Americans want.

Why Flax?

What is all the hype about flax seed?  Why do you need it and what is the best way to get incorporate it into your diet?

Flax seed is a small seed rich in the essential omega 3 fat alpha-linolenic acid or ALA.  ALA is called essential because the body cannot manufacture it on its own, and therefore, one has to ingest it.  ALA can be found in other foods but the highest concentration is in flax seeds.                                                                                                                                                                                                                                                                                                                                                                                                                                                        In order to get the health benefit of the flax seed it needs to be ground.  Otherwise it will go through your digestive track undigested, which is helpful for fiber and regularity but without the omega 3 benefit.

Flax seeds are also the richest source of lignans which are plant compounds that help with hormone balance.  When I started using ground flax seeds almost 2 years ago I noticed an immediate increase in energy, and a favorable change in my periods and symptoms related to PMS such as cramps and headaches.  I won’t go without it and travel with it due to the improvement in my health.

Research now shows ground flax seeds are helpful during peri-menopause, and menopause for hormone stability, a great alternative to taking hormones.  For younger women flax seeds can promote normal ovulation and increase fertility.    Flax seeds are also being studied for their health role in the prevention of diseases such as cancer, arthritis, and heart disease.

Ground flax seeds can be bought in vacuum-sealed packages.  After opening, store in the refrigerator and use within 3 months.  You can also buy them whole, and grind with a coffee grinder but that seems a little too much work for my tastes.

Use 1 tablespoon per day to get the recommended amount of ALA.  I like to have it first thing in the morning on my yogurt or cottage cheese with fruit and nuts.  You can also put it in a smoothie, sprinkle it on a salad or use it on top of a tomato much like bread crumbs.  It can make a wonderful substitute for bread crumbs in meatballs, a recipe from my book A Recipe for Life by the Doctor's Dietitian.

Try different brands as they can taste quite different.  I like the Organic Spectrum brand over others which you can purchase at Whole Foods or other health food stores.

Ground flax seeds are an easy addition to your diet and well worth the health benefits.  Remember, it’s prevention not prescription.

Telomeres and Omega 3's: Is there a Connection?

This week researchers at the University of California in San Francisco reported results on patients they had studied over 5 years who had a history of heart attacks and/or heart disease.  They were specifically looking at the effects of omega 3 fats on aging and telomere length.

Telomeres are DNA complexes on the ends of chromosomes.  Researcher Elizabeth Blackburn compares telomeres to the tips at the ends of new shoelaces which preventing unraveling.  As the telomeres shorten the ends unravel and this unraveling has been linked with aging.

Individuals who had higher levels of omega 3 fats in their blood had significantly less shortening of their telomeres than those who who had low levels.  The study did not differentiate between food or supplements.

What is the take home message for us?  Many people take multiple medications and/or supplements to prevent aging.  If you eat fatty fish 3-4 times a week you may be adding years to your life.  If fish is not in your diet I recommend you take a good quality fish oil supplement with at least 500-1000 mg. each of the omega 3 fats DHA and EPA.  By eating 1 tablespoon of ground flax seed you will easily be getting  your needs for the third omega 3 fat – ALA.  Remember it’s prevention, not prescription.