The Spice of Life

Fall has arrived! The leaves are changing, kids are going back to school, and cold weather is just around the corner. While the autumn trees are beautiful, and this year, for the first time in quite a while, I can heave a sigh of relief that I did not return to school this September, the cooling whether that promises frigid winter months ahead is not appealing. The fabulous soups, stews, and chilis that accompany such weather, however, are a very different story. There is something comforting about sitting down to a hot, spicy stew on a cold, wet night. A feeling of home.

This spring I discovered a gem of a cookbook. Being a cookbook cynic, tired of buying a promising-looking tome just to discover that only one or two of the hundreds of recipes are edible, let alone tasty, all of my culinary exploration now begins at the library. I stumbled across this unremarkable, unillustrated, bright green cover while browsing the shelves and decided to give it a chance. To my amazement, each recipe it contained was better than the last. The beauty of this book? Not only are the dishes fantastic, but they are filled with vegetables, beans, grains, and all sorts of other healthy ingredients!

Whether you are a hardcore carnivore, a complete vegan, or your dietary habits fall somewhere in the middle, this book is for you. Just to give you a little taste, and with the gracious permission of this book's creator, Dreena Burton (more information about her on her blog at vivelevegan.blogspot.com), I have included one of my favourite recipes below. From Eat, Drink & Be Vegan:

Sweet Potato Lentil Chili
Serves 5-6

1 tbsp coconut oil or olive oil
1 ¾ cups onions, diced
1 cup celery, diced
2 – 2 ½ cups sweet potatoes, peeled and cubed about 1" thick
3 large cloves garlic, minced
1 tsp sea salt (or less)
Freshly ground black pepper, to taste
2 tsp chili powder
1 tsp paprika
½ tsp freshly grated nutmeg
½ tsp cumin
¼ tsp cinnamon
½ tsp crushed red pepper flakes (or to taste)
1 ¼ cups dry red lentils
2 ½ cups water
1 can (28 oz/796 mL) crushed tomatoes, salt free
1 can (14 oz/398 mL) black beans or kidney beans, rinsed and drained or 1 ¾ cups cooked
1 bay leaf
3 tbsp freshly squeezed lime juice
Lime wedges (for garnish, optional)

 In a large pot on medium heat, add oil, onions, celery, sweet potatoes, garlic, salt, pepper, chili powder, paprika, nutmeg, cumin, cinnamon, and red pepper flakes and stir to combine. Cover and cook for 6-8 minutes, stirring occasionally; reduce heat if onions are sticking to bottom of pot. Rinse lentils. Add lentils, water, tomatoes, beans, and bay leaf. Stir to combine and increase heat to bring to a boil. Once boiling, reduce heat to low, cover, and simmer for 25 minutes or longer until sweet potatoes are softened, stirring occasionally. Stir in lime juice, season to taste with additional salt, pepper. Serve with lime wedges (optional).

Enjoy!
-Bethany

Welcome to Our North American Waistland

I waited impatiently on the front steps of my dance studio for my dad, who had promised to pick me up after my lesson. He pulled up, a little late, and I hopped in. We were stopped at a red light when a shiny black Mercedes, similar to ours, pulled up beside us. After admiring the car, I glanced to the other side and noticed a homeless man slumped on the sidewalk. His clothes were tattered, his face unshaven, and with a hopeless expression he clutched a cardboard sign that read, "Please help, my family is hungry."

Homeless people are not uncommon in big cities, and this was not the first time I had seen one, but for some reason this man, with his ragged little sign, upset me. "You know, Dad," I said, "if the guy beside us didn't have such a nice car, that man could have some food." My dad just glanced at me, then back to the road as the light turned green. I persisted, though. "If we didn't have such a nice car, he could have food."

That night we sat down as a family to discuss it. A few months later, we had sold our house – my beautiful house with a pool and an elevator – and bought a home that cost half as much. The remaining money, $800,000, we gave to organizations that helped the poor. And amazingly, we've discovered that we spend a lot more time together in our new, smaller, house. We're happier now, and with much less than we thought we needed.

(Paraphrased from an interview aired on CBC Radio on August 9, 2010)

The sad reality is that the majority of the world's population faces a lifetime of poverty and hunger, waking every morning wondering what they will eat for breakfast. Or lunch. Maybe even dinner. For those of us lucky enough not to be consigned to that fate, however, other problems exist. Unfortunately, some of those problems are of our own making.

Over the past century, diseases have been popping up that were previously either unheard of or rare. Because they share one commonality, physicians have grouped them into a single category – Diseases of Affluence. Too much sugar, too much fat, too much meat, too much food, too little movement. Our high-pressure, fast-paced, eat-on-the-run lives are taking a toll. What are these diseases? Heart disease, stroke, diabetes, cancer, obesity (yes, it is a disease), gout, and so many more…This is not to say that these disease are by any means caused exclusively by poor diet and lifestyle choices. But they are absolutely a contributing factor.

Investigative journalist Eric Schlosser, in his book Fast Food Nation, observed that "Americans now spend more money on fast food than on higher education, personal computers, computer software, or new cars. They spend more on fast food than on movies, books, magazines, newspapers, videos, and recorded music – combined!" But while fast food is a heavy contributor to our ever-expanding waistlines, it is by no means the only culprit. Over the last century, the average American diet has almost doubled in meat consumption. Similarly, cheese consumption over the last hundred years has increased from 4 to 33 pounds per person per year. And, in the last 30 years alone, the average North American's consumption of sugar has skyrocketed by a staggering 20 pounds per year. And according to Statistics Canada, 48% of Canadians claim that they are completely inactive.

Ironically, in a continent renowned for prosperity and medical advances, we are being outlived by people in much poorer countries. We are literally eating, sitting, and sleep-depriving ourselves to death!

And that should be fantastic news to everyone.

For example, if diabetes was exclusively genetic, that would be tragic. You would grow up knowing that, should one or more of your family members have diabetes, you would be doomed to the same fate. Checking your blood sugar daily. Injecting yourself with insulin. Day after day after day. But that is not the case. The choices you make -- what foods you eat, whether or not you exercise, whether you drink enough water and sleep enough – can significantly decrease your risk of developing the disease, or reduce its impact if you already have it. The same applies to cancer, heart disease, stroke, obesity, gout, and so many more diseases.

So what can you do about it?

Eat more fruits and vegetables. Plant foods provide us with vitamins and minerals, which help your cells function and repair. The fibre they contain decreases LDL (bad) cholesterol, maintains intestinal health, stabilizes blood sugar, and moves waste through your intestines, reducing your risk of colon cancer. (Fibre supplements such as Benefiber and Metamucil will keep you regular, but that's about all they'll do for you.) Antioxidants in fruits and vegetables help repair cellular damage, called oxidation, and thereby help prevent cancer. Finally, fruits and vegetables also provide your body with calcium, iron, and a small amount of protein.

Focus on whole grains. Whole grains such as brown rice, quinoa, and whole wheat couscous provide your body with protein, healthy carbohydrates, and fibre. As a side note, just be aware that a diet that asks you to cut out a macronutrient (protein, carbohydrates, or fat) -- Atkins, anyone? -- should be approached with extreme caution. The only reason the Atkins diet causes weight loss is that, with the drastic reduction in carbohydrate consumption, your body becomes desperate for an energy source, and therefore breaks down your own muscle tissue (which weighs more than fat) to provide that energy.

Incorporate legumes into your diet. Beans, peas and lentils are loaded with protein, fibre, calcium, and iron. To top it off, these guys are even cheap! If your body isn't used to the amount of fibre legumes provide, introduce them into your diet slowly, adding a few more dishes every week. And if you've really never ventured into the world of beans, you may want to consider attempting your first dish on the weekend…or on your week off. You'll be pleased to know, however, that all of their musical qualities wear off after the first week or two.

Cut down on your meat and dairy consumption. Yes, I know, some of you are cringing at this one. I'm not telling you to suddenly cut meat out of your diet, just reduce your intake. The reality is that almost 50% of the fat from animal products is saturated fat…artery clogging fat. In a recent study, the European Prospective Investigation into Cancer and Nutrition, researchers found that individuals who consumed the most meat and dairy in their diet were also the heaviest, with the highest cholesterol, blood pressure, and body fat percentages. Until the 20^th century, people couldn't afford to have meat at every dinner, let alone three times a day! It was a treat reserved for special occasions, like weddings, holidays, and, for the wealthy, Sunday dinners. It was eaten as frequently as we now eat cake. Or as frequently as we should eat cake…

Finally, slow down and cut down! Average portion sizes have increased by more than 25% over the last half century, and people no longer take the time to sit down and enjoy a meal. Food is scarfed down in front of the television, in the car, or at a desk. It takes approximately 20 minutes for your brain to register that you are full, so if you're inhaling a super-sized meal in a hurry, you're most likely going to eat way more than you need to. Whether you're eating a cucumber or a cheeseburger, be thankful that you have food in front of you, and then enjoy the experience!

For most of you, selling your house is likely not an option, nor is donating half of the proceeds of said sale. But remember that just because you can afford to buy ice cream every day doesn't mean that you should. Be thankful that you have access to healthy food and clean water; that you have access to foods that will not only help you to survive, but to thrive. And if you feel like you need a reminder, volunteer at your local soup kitchen for a day. Or donate the money you saved on groceries this week by eating a little less. Your body will thank you.

- Bethany

A Mad Scientist’s Diet

Rows of chemicals line the walls of a chemistry lab, all carefully labeled for safety. Biohazard. Corrosive. Poison. All that and more! Goggles, gloves, lab coats, fire blankets, fume hoods and washing stations are standard equipment, required for safety. Why? Because chemicals are dangerous. What makes them even worse is that, when combined, they can have a violent and unexpected reaction that they would not have had alone.

The irony is that those chemicals that we guard ourselves from so carefully in the lab are increasingly finding their way into our foods.

Now, I love chemistry and I'm all for experimentation, but I try not to eat my experiments! Wandering the aisles of a supermarket, though, reading food labels at random, it's evident that this is exactly what we've been doing.

Take Doritos for instance.  In a bag of Spicy Nacho Doritos you will find:

Ingredients: Whole Corn, Vegetable Oil (Contains One or More of the Following: Corn, Soybean and/or Sunflower Oil), Maltodextrin, Salt, Cheddar Chese (Milk, Cheese Cultures, Salt, Enzymes), Whey, Monosodium Glutamate, Buttermilk Solids, Romano Cheese (Cow’s Milk, Cheese Cultures, Salt, Enzymes), Corn Starch, Whey Protein Concentrate, Partially Hydrogenated Soybean and Cottonseed Oil, Lactose, Disodium Phosphate, Garlic Powder, Dextrose, Natural and Artificial Flavor, Onion Powder, Artificial Color (including Yellow 6 Lake, Red 40 Lake, Yellow 6, Yellow 5, Red 40, Blue 1), Spices, Sugar, Citric Acid, Sodium Caseinate, Lactic Acid, Disodium Inosinate, Disodium Guanylate, and Nonfat Milk Solids.


My professional opinion? Yuk! If you can decipher the seemingly endless list of ingredients, you'll notice that not too far down on the list (meaning there's a significant amount of it) is Monosodium Glutamate, or MSG. This chemical is not only highly addictive, but also linked to obesity and who knows what other health problems. Then there are artificial colours – six of them! These beauties are suspected to be both toxic and carcinogenic. Then there are the hydrogenated fats, salt and sugar, and the list goes on…
What else is in your foods?

Diacetyl, a chemical linked to an irreversible lung condition called bronchiolitis obliterans can be found in microwave popcorn.

Benzene (yes, the industrial solvent), is the byproduct of two chemicals, sodium benzoate and ascorbic acid, often found in pop.

Polydimethylsiloxane (PDMS), a polymer usually found in caulking, adhesives, and grease, is used in McDonald's Fish Filets as an "antifoaming agent".

Olestra (thankfully banned in Canada for its adverse effects) is still allowed in products in the USA, and, in fact, companies are pressuring the FDA to remove the phrase "may cause abdominal cramping and loose stools" phrase from products containing this chemical. It inhibits absorption of vitamins and minerals, causes abdominal cramping and loose stools, and (my favourite) anal leakage. Nice. Where can you find this? American Pringles, among other products.

Artificial Sweeteners Yes, I know there are those of you who love these for their lack of calories, and research on their effects is still ongoing. At the very least, though, they have been linked to weight gain. Recent studies, though, are showing that these guys are also risk factors for metabolic syndrome (excessive abdominal fat, high blood pressure, and high glucose), cancer, and hormonal imbalances.

Hydrogenated Fats & Trans Fats have been in the spotlight recently, as companies are finally being forced to include these on labels. These fats cause blockages in arteries, leading to heart disease. And unfortunately, heart disease doesn't have any symptoms until it becomes a major problem (often until blood vessels are 75% blocked or more!).

And finally, Butylated Hydroxyanisol (BHA), which has been used frequently in packaging (of foods, as well as plastic containers and water bottles) and as a preservative. This chemical has been recently linked to cancer.

This list is by no means inclusive, but it gives you an idea of what's out there. And what's in you.

The results of our dietary choices are toxic, hormonally imbalanced, overweight bodies that are falling victim to diseases at an alarming rate. The solution? Buy products with one ingredient. Apples. Meat. Spinach. Eggs. They may be more work to prepare, but your body will thank you in the end.

A more comprehensive summary of what chemicals to look for on labels is available at http://www.cspinet.org/templates/article_chem_chart.html

-Bethany

Work Out Like An…UnCelebrity???

Even the most dedicated fitness fanatic will have a moment of green-faced jealousy at the sight of Matthew McConaughey's golden, washboard abs. Or how about an über-fit Jennifer Garner as she sports a barely-there bikini? More than one person has traded in their remote control rights in favor of a gym membership after catching a glimpse of the latest beautiful body in Hollywood.

So what, right? At least people are getting motivated to work out! My answer to that: Yes and no. Anything that gets people across the threshold of a gym is fantastic. The problem is that a celebrity's picture tacked up on your wall is not going to keep you going once the honeymoon's over. Other commitments come up, life gets in the way, or maybe the results just aren't coming fast enough. If your only reason for working out is to look good, you're going to find a reason to hang up the running shoes. Why? Because it just doesn't matter enough.

A few well-placed muscles are not a bad side effect to adopting a healthier lifestyle. And I wouldn't say no to a nice, flat stomach! But a great body is just that – a bonus. If you are going to succeed with your fitness goals, you need to plan to work out like your life depends on it, because it does. That sounds very melodramatic, I know, but look around you! According to Statistics Canada's latest survey, almost 13 million Canadians are overweight. That's 38%! In the United States, the number is a staggering 57% of the population. Eight of the top ten causes of death in North America (and arguably all ten of the top ten…) are lifestyle related. The 20 to 40-year-olds are predicted to be the first generation ever to be outlived by their parents.

Am I saying that we're doomed? Of course not! But what you need to understand about your fitness plan is that you need to do it for YOU. Not when you're bored and have nothing better to do, but every day. Do something small, something easy. Every healthy choice you make brings you one step farther away from being the victim of an unhealthy society. Choosing to go for a walk instead of watching TV might just make all the difference. Foregoing a second piece of cake can get you more than just a swimsuit-worthy body. I'm sure most of you have friends or family members suffering from heart disease, type 2 diabetes, and any number of other medical conditions. Maybe you yourself do.

It doesn't have to be that way. I encourage you to make a choice.

-Bethany

Sick and Tired of Being Sick and Tired?

Most of us aren't aiming to be pictured on the cover of a fitness magazine or hoping to try out for the next Olympic team. Far from seeking perfection, the average person's goal is to simply make it through the day without wheezing up a flight of stairs or disappointing our children because even the idea of leaning down to pick him or her up causes back pain. Shopping is a thing to be dreaded because that cute little dress that you really, really want doesn't look so cute over that pesky spare tire! We sit, exhausted, on the couch after a long day at work and think fondly of the day when we had energy to go out in the evening. Despite all this, we sit around the dinner table and thank God that unlike so many other people, WE still have our health.

Then we toss back the pharmaceutical cocktail that keeps us that way.

Somewhere along the way, our society forgot. We forgot what it was like to roll out of bed, pain-free and energetic. Ready to face a day filled with promise. "Health" became a state of being in which one was not hospitalized. A patient with heart disease is considered healthy as long as the daily pills they are taking keep their blood pressure down. Diabetes is a fact of life – an inevitable inconvenience. The list goes on and on: heart disease, cancer, depression, fibromyalgia, asthma, allergies… What happened???

The World Health Organization (WHO) came together in 1945 with the goal of promoting global health. Their definition of health half a century ago is worlds away from how we use the word today. "Health," they though, should be defined as "a state of complete physical, mental and spiritual well-being and not merely the absence of disease or infirmity." It's a beautiful idea, one that most of us feel is so far from the reality we face every day, it's not only unattainable, it's inconceivable.

Being healthy seems to get more complicated every year! Walking through the supermarket, half of the foods on the shelf list a meaningless jumble of letters and numbers as their ingredients that even a chemist would be hard-pressed to dissect. And the row upon row of books lining the nutrition section of a bookstore don't help either – they preach conflicting messages that leave readers more bewildered than they were to begin with. Is it high protein or low protein? And which fats were bad, again? Is dairy good or bad? What about gluten? Sugar? Fruit? Eating has become complicated algorithm that even experts can't seem to agree on!

And that's not the only debate. Once you've finally decided what combination of food products are going into your mouth, now it's time to exercise. But where do you start? Cardio? Weights? A mystifying array of exercise contraptions stand in lines, waiting to attack unsuspecting newcomers. The choices just keep on multiplying, until it's just too hard. Being sick isn't that bad, is it?

The key is to take it just a step at a time. And you don't have to be perfect. Try these few simple steps to start, and progress from there:

1. Write down WHY you want to be healthy (not skinny, not fit, HEALTHY) and put it somewhere you can see it every day. Don't give a vague, pat answer that you've heard a million times. Make it specific, and make it personal. The more meaningful your goal is, the more likely you are to keep it.
2. Pick ONE thing you are going to change and do it. Don't plan to do it or write it in your calendar for next month, start now. Make it simple – something you know you can do, and something you'll be proud of yourself for doing. Switch to brown rice, give up pop, or eat out one less time per week. Whatever you choose to do, no matter how small the change, be proud of yourself for doing it. Tell someone so that they'll be excited for you as well! If there's no one in your life that you want to share your goal with, email me! I'd love to hear from you.
3. Take a walk. It doesn't have to be long or fast, you're not out to beat any records. Just move! Walking is one of the healthiest things you can do, and it's not even horrible!!!

That's it, three things. The rest will come later, but for now, be proud of yourself for taking a huge step in the right direction.

-Bethany