EARTH-FRIENDLY 2016 DIET RESOLUTIONS
Our reliance on factory farms- a.k.a Concentrated Animal Feeding Operations or CAFOs- is a big contributor to environmental rifts and the degradation of health. Most meat, poultry, eggs and dairy sold in the U.S. come from CAFOs, a major driver of deforestation, habitat destruction, and climate change. To prevent disease and promote faster growth, these animals are given hormones and antibiotics. Overuse of antibiotics contributes to antibiotic resistance, a serious public health problem. Animal feed consists largely of subsidized Genetically Modified (GMO) grains grown with toxic pesticides and fertilizer, which end up in the water supply and on our produce.
“Grass-fed” beef may be more humane for animals but even the most humane farming practices wreak havoc on ecosystems. We have to feed billions of people, too many of whom consume too much of any kind of meat.
Fish aren’t off the hook, either. Over-fishing has depleted many marine species and degraded marine ecosystems. Fish farms face similar problems to CFAOs. When it comes to reducing the negative impact food production on the planet, reducing seafood consumption is part of the equation. If you need any convincing or want to educated yourself on what is actually happening with our marine life, watch the documentary, End of the Line.
EARTH-FRIENDLY DIET RESOLUTIONS
Every day, you have three chances to choose a healthy, Earth-friendly diet consisting of more fruits, veggies, and legumes and no (or less and more carefully chosen) meat, dairy, eggs, and fish. In turn, you’ll create a healthier future for yourself and Mother Earth.
GROW YOUR FOOD
Growing food helps save money, reduce the environmental cost of factory farming, and gives the whole family an “agri-education.” Use organic soil, compost, and practice conservation-friendly watering to help your garden grow. If you don’t have a lot of land, opt for a Tower Garden or something similar. If permitted, look into community or roof-top gardens. There are options to get involved and start growing your own food.
EAT ORGANIC, SEASONALLY & LOCALLY
Choose organic and in-season foods from local farms (Community Supported Agriculture- CSA) to support your local economy. Eating in season decreases your chances of developing food sensitivities. We are not meant to eat the same thing every day.
Go Meatless on Mondays. Just 1 day a week, try replacing meat-based recipes with savory vegetarian options. If possible, limit meat consumption to 2-3 times per week. You don’t need to eat animal protein with every meal to get your daily requirements of protein. In our society, we are over consuming protein which is highly acidic to the body. Dark leafy greens are alkalizing to the body. We have been highly misinformed to think that we need animal protein with every meal.
Fish with Care. Like beef, farm raised fish also contain chemicals that affect our health and the environment. Choose locally caught, sustainably raised fish like tilapia, catfish or carp or “lower food chain” seafood including squid, clams or mussels.
Start a Farm-to-School Program. Talk with local public schools about partnering with CSA farms and serving vegetarian options to students. Get as much local organic produce in kids schools as possible. Healthy habits start young. Eating organic nutrient dense foods positively impacts both health and learning.
Support GMO Labeling. The only way to know if a food has been genetically manipulated is for labels to indicate products are GMO- free. When it comes to your inbox, sign petitions for GMO labeling laws. The U.S. is one of the few countries left that continues to permit GMO food. If a label reads anything “modified” then high changes it is GMO. Corn and soy ingredients are likely to be GMO, unless stated otherwise.
- “The Nine Planetary Boundaries.” Stockholm Resilience Center: Sustainability Science for Biosphere Stewardship.
- Berger, John J. Climate Peril: The Intelligent Reader’s Guide to Understanding the Climate Crisis. (2014) Northbrae Books.
- The Diet-Climate Connection: How the Foods We Eat Affect the Planet We Inhabit. HumanKind.orgPrograms.
- Neff, Roni. “Food Matters: How What We Eat Affects Our Health and the Health of the Planet.” Imagine. (Jan/Feb 2009), 18-21.
- Eat Green: Our Everyday Food Choices Affect Global Warming and the Environment. National Defense Resource Council. Accessed on November 12, 2015.
- Watson, Robert T. Mapping the Health of Our Planet.
- How Eating Meat Hurts Wildlife and the Planet. Take Extinction Off Your Plate.
- Find a CSA Farm in Your Area
- Health Impacts of Meat-laden Diets. Friends of the Earth.
- Healthy Eating, Healthy Planet. ReadWorks.org (2013). Accessed November 13, 2015.
- GMO Education, Resources: Health Risks, Labeling, Non-GMO Shopping Guide
- Meat Free Monday. Launched by Paul McCartney.
- Call the Fish Phone for instant suggestions texted to your phone.
- Safe Seafood Guide. Monterey Bay Aquarium.
- Support for Transparency in Food Labeling Laws
- Freudberg, David & Buck, Tony. Climate-friendly Food Guide. HumanKindMedia.org. Accessed on November 13, 2015.
- Meat Eater’s Guide to Climate Change and Health. Environmental Working Group (2011):
- Food and Agriculture Organization of the United Nations. Livestock’s Long Shadow: Environmental issues and options. 2006.
- Brooks, C. “New Report Reveals the Environmental and Social Impact of the Livestock Revolution.”Stanford University. (2010) Accessed on November 12, 2015.
- Patz, J., Corvalan, C. et al., “Our Planet, Our Health, Our Future. Discussion Paper on Human Health and the Rio Conventions: Biological Diversity, Climate Change and Desertification.” (date not listed). World Health Organization. Accessed November 13, 2015.
- Rockefeller Foundation. Planetary Health: Improving Human Health by Healing the Planet. Planetary Health Summit Report. (2014). Accessed on November 13, 2015.
- Bridgewater, Peter, Regnier, M. & Wang, Z. Healthy Planet, Healthy People – A Guide To Human Health And Biodiversity. (2012). Secretariat Of The Convention On Biological Diversity, Montreal.
FOOD FOR THOUGHT. . .
“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” – Swami Sivananda
REDUCE YOUR FOOTPRINT & SAVE MONEY
Net-Zero Your Fridge. Before you restock, make sure it’s emptied of all edible food. If you really must stick to a shopping schedule, try freezing, canning or preserving foods.
Befriend Your Freezer. Most frozen foods remain safe indefinitely. Freeze leftovers if you won’t have the chance to eat them before they go bad. Yes, you may loose some nutrient content but it’s better than producing more trash and having it go to waste. Frozen produce can go well in your morning smoothie!
FIFO Your Meals. Plan and cook meals using the “First In, First Out” rule. Place the most recently bought items toward the back so older items, in the front, are used first.
Love Leftovers. Look for recipes that will help you get creative with using leftovers. You can toss your left overs into the next day’s recipe and chances are it always goes well together.
Shop Smarter. Plan your shopping and avoid impulse buys. If you have no idea how much food your family wastes in a month, do what restaurants do to manage profit and loss: keep a log of what you buy and what you throw away. Sometimes it’s better to buy less and eat it all than to buy too much and have it go to waste.
Get Savvy about Expiration Dates. “Sell-by” and “use-by” dates are manufacturer suggestions for peak quality. The dates are not federally regulated to indicate safety, except on certain baby foods. Not sure if you should keep a food or toss it? Search online for a shelf life guide.
Bought Too Much? Donate or Compost. Non-perishable and unspoiled food can be donated to a food bank, soup kitchen, church, or a neighbor in need. Perishable food you can’t donate can be composted to recycle their nutrients and nourish the planet.
Use the Resources List to access charts, instructions, and tools to help you reduce your food-print.
- Turn Leftovers into Great Meals: Love Food – Hate Waste
- How to Know Your Food Waste. (Also search online for “Household food waste journal or log”)
- National Center for Home Food Preservation.
- Keep it or Toss It- Shelf Life Guide.
- Refrigerator & Freezer Storage Chart.
- Simple Food Preservation Methods. Mother Earth Living.
- Tools for Assessing Wasted Food.
- How to Compost Kitchen Waste. Home & Garden TV.
- Feeding America – Food Donation Programs.
- Reducing Wasted Food Basics.
- Sustainable and Fair Eating Habits. Think-Eat-Save.
- Jensen, Brennen. “America’s Food Waste Problem is Bigger than You Think.” Johns Hopkins Magazine (Fall 2015). Accessed on Nov 12, 2015
- Lipinski, B. et al. “Reducing Food Loss and Waste.” Working Paper, Installment 2 of Creating a Sustainable Food Future. (2013). Washington, DC: World Resources Institute.
- Food is Simply Too Good to Waste. Natural Resources Defense Council: Environmental Issues- Food and Agriculture. Statistics last updated September 18, 2013.
- Sustainable Management of Food. Environmental Protection Agency.
RECIPE: VEGETARIAN LASAGNA
Vegetarian dishes are a great way to reduce your environmental footprint. Meat-less (and cheese-free) meals use fewer natural resources from farm-to-table.
24 oz. tomato sauce (fresh seeded tomatoes food processed; organic, roasted tomatoes, or your choice)
Approx 1-2 tsp. each: Fresh (or dry) Basil, Oregano, Parsley (adjust to your taste)
Dash of sea salt
Dash of fresh ground pepper
5 T. Earth Balance (soy free), Kerry Gold Butter, or 5 T. Sunflower Oil
1/4 c. gluten-free flour mix
4 c. coconut milk beverage, unsweetened
2 tsp. sea salt
1/4 tsp. ground nutmeg
1/2 tsp garlic powder
TOMATO SAUCE PREPARATION
Mix ingredients together and heat up but do not bring to a boil. The longer it sits, the more flavor the herbs release into the sauce.
BECHAMEL SAUCE PREPARATION
Heat butter or oil on low heat until melted (If using Sunflower Oil heat on medium for about 5 min). Whisk in 1/4 cup gluten-free flour mix. Immediately add 4 cups coconut milk. Whisk continuously over medium heat for about 20-30 minutes or until thick. Add sea salt, ground nutmeg and garlic.
Preheat Oven to 350F. Cook noodles as box instructs, rinse and lay out flat on parchment paper right away, but do this right before you put the lasagna together so noodles do not dry out.
Put the Lasagna Together on a 9×11 baking dish.
Place a layer of tomato sauce in baking dish, add a layer of noodles, and spoon Bechamel sauce over noodles. Drizzle some tomato sauce, another layer of noodles, and Bechamel. Continue. Cook at 350F for 30 minutes, allow to sit for at least 15 minutes before cutting and serving.
Quartered or chopped artichoke hearts, zucchini or other squash, diced/shredded onion, spinach or just about anything you like can be added in between the layers. Can also use sheep’s milk Manchego cheese if that is a tolerated food. But you don’t have to use it as the Bechamel thickens up and acts like cheese. Nutritional yeast is optional.
BOOST FOR THE BRAIN? Bacopa monnieri
Bacopa monniera (Brahmi, water hyssop) is an Ayurvedic botanical medicine used to enhance learning, memory and attention span. It has been used for centuries in India as a treatment for epilepsy, insomnia, anxiety, and disorders of memory and attention. Brahmi has not been as widely researched in modern scientific studies as have other Ayurvedic treatments.
Through case studies and long-standing Ayurvedic and naturopathic approaches, it’s worth noting that scientists are now interested in Brahmi as a therapeutic intervention for ADHD, Alzheimer’s Disease (AD) and age-related memory loss.
HOW DOES IT WORK?
The way medications work, especially those that affect brain function, aren’t always fully understood by doctors. Brahmi is believed to have an effect on certain brain substances called neurotransmitters, which are involved in thinking, learning, mood, and memory.
Some research suggests that Brahmi may have a protective effect on the cells, keeping them from either failing to function properly or helping them resist damage that can occur from infection, toxins, and the aging process. A few clinical studies with healthy adult participants showed an improvement in their ability to retain new information over a period of time. Improvements in memory have also been seen in children from a rural Indian village. Further studies, including long-term studies, are necessary to fully understand these effects in adults, young people, and for various health concerns.
Be careful not to confuse Brahmi (Bacopa monnieri) with other natural medicines that go by the same name. It may interact with other medications. Consult your wellness practitioner to determine if Brahmi is appropriate for you, especially if you are pregnant, nursing or recovering from surgery or illness.
- Mars, Bridgitte & Fiedler, Chrystle. Home Reference Guide to Holistic Health & Healing. (Beverly, MA: Fair Winds Press. 2015.), 82.
- Murray, Michael T. “Alzheimer’s Disease” as cited in Pizzorno, Joseph E. & Murray, Michael T. (eds.) Textbook of Natural Medicine (4th ed). (Churchill Livingstone. 2013.), 1196-1197.
- Therapeutic Summary of Clinical Effects of Bacopa monnieri. WellCorps.
- Group, Edward, DC, ND. Benefits of Brahmi (information for patients, with clinical citations linked).
- Calabrese, Carlo et al. “Effects of a Standardized Bacopa Monnieri Extract on Cognitive Performance, Anxiety, and Depression in the Elderly: A Randomized, Double-Blind, Placebo-Controlled Trial.” Journal of Alternative and Complementary Medicine 14.6 (2008): 707ñ713. PMC. Accessed 10 Nov. 2015
- Roodenrys, Stephen, Booth, Dianne. et al. “Chronic Effects of Brahmi (Bacopa monnieri) on Human Memory.”Neuropsychopharmacology 27 (2002): 279ñ281. Accessed November 10, 2015. doi:10.1016/S0893-133X(01)00419-5
- Uabundit N, Wattanathorn J, Muci- mapura S, et al. “Cognitive enhancement and neuroprotective effects of Bacopa monnieri in Alzheimer’s Disease model.” J Ethnopharmacol. 127(1): (Jan 8, 2010), 26-31.
- Russo, A., Izzo, A. A., Borrelli, F., Renis, M., and Vanella, A. “Free Radical Scavenging Capacity and Protective Effect of Bacopa monniera L. on DNA Damage.” Phytother.Res. 17(8): (2003), 870-875.
- Stough C, Lloyd J, Clarke J, et al. “The Chronic Effects of An Extract of Bacopa monniera (Brahmi) on Cognitive Cunction in Healthy Human Subjects.” Psychopharmacology 156: (2001), 481-4.
- Bhattacharya, S. K., Bhattacharya, A., Kumar, A., and Ghosal, S. “Antioxidant Activity of Bacopa monniera in Rat Frontal Cortex, Striatum and Hippocampus.” Phytother Res 14(3): (2000), 174-179.
- Sharma, R, Chaturvedi, C, and Tewari, PV. “Efficacy of Bacopa monniera in Revitalizing Intellectual Functions in Children.” J. Res Edu Ind Med (1987), 1-12.
CLEAR YOUR MIND WITH SAGE (Salvia officinalis)
Today, we know that Sage leaves and flowers contain chemicals with antibacterial, astringent, and antiseptic properties. At your local holistic market, you can find Sage in a variety of products. It is used in natural deodorant, and in mouthwash because it fights bacteria responsible for gum disease. In herbal remedies, a sage tea or tincture can help ease sore throat, congestion, digestive cramping, and support mental wellness. In aromatherapy preparations, sage is most often used as an essential oil in an air diffuser or in candles. Dried White Sage is most commonly burned (known as smudging) as incense with the intention to clear the lungs, ease mental stress, enhance mood, and energetically purify one’s self and space.
Using Sage as a botanical remedy is very different from cooking with the herb. Medicinal preparations and essential oils derived from Sage contain thujones, a naturally occurring chemical in the plant. If you take a higher dose of medicinal Sage than is recommended, it could cause serious health problems such as tremors, rapid heart rate, vertigo and vomiting. Consult your holistic health practitioner for guidance on the safe use of any Sage remedy.
- Mars, Bridgitte & Fiedler, Chrystle. Home Reference Guide to Holistic Health & Healing. (Beverly, MA: Fair Winds Press. 2015.), 30, 143, 203.
- Johnson, Rebecca L. & Foster, Steven et al., National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants.(National Geographic Society. 2010, 2014.), 90-93
- Sage. Herb Wisdom.com
- National Centers for Complementary and Integrative Health Info Sheet: Sage.
- Smudging with Sage.
- Walch SG, Kuballa T, St¸hlinger W, Lachenmeier DW. “Determination of the Biologically Active Flavour Substances Thujone and Camphor in Foods and Medicines Containing Sage (Salvia officinalis L.).” Chem Cent J. (Jul 21, 2011): 5-44.
- Kennedy, D. O., Wightman, E. L. “Herbal Extracts and Phytochemicals: Plant Secondary Metabolites and the Enhancement of Human Brain Function.” Advances in Nutrition: An International Review Journal. (11 January 2011): 2(1), 32ñ50.
- MedLine Research Citations Indexed for Salvia officinalis in herbal teas and tinctures.
MEDITATE, IT DOES A BRAIN GOOD!
HOW DOES MEDITATION WORK?
When you are stressed, your body releases hormones that can have a negative effect on your health. Research shows having stress hormones (e.g., cortisol) circulating through your body for prolonged periods is associated with certain diseases. Meditation brings about the RR and reduces the levels of stress hormones. Now, your immune system is better able to protect you from illness, recover quickly, and restore optimal well-being.
WHAT CAN MEDITATION DO FOR YOU?
- Reduces tension-related pain
- Strengthens the immune system
- Improves quality of sleep
- Strengthens neural pathways
- Improves emotional stability
- Enhances creativity
- Boosts brain chemicals associated with mood, memory and learning
START A MEDITATION PRACTICE
Begin with 5 minutes a day and progress to 20 minutes at least 3-4 times a week. Use sounds of nature, music, a candle, or a guided imagery to help you get started. Meditation is often done seated or lying down. Use cushions or a chair to support your posture. Eyes closed or open is up to you.
You’ll soon discover that meditation is a state of mind involving awareness and acceptance, that you can do in the midst of any activity.
- Way to Reduce Stress. Mayo Clinic.
- Types of Meditation. Spirituality and Health Online.
- Resources for Learning about Meditation. Institute for Noetic Sciences
- The Relaxation Revolution: Enhancing Health through Mind-Body Medicine. Dr. Benson.
- Kabat-Zinn, J. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness (Delta Trade Paperbacks, 1990).
- Mehrmann, Craid S., “Meditation: Classifications, Mechanisms, and Clinical Applications” in Naturopathic Doctor News & Review 11:1, (January 2014), 1; 6-9
- What is Mind-body Medicine? University of Maryland Medical Center
- Tang, YY, et al., “The Neuroscience of Mindfulness Meditation.” Nat Rev Neurosci. 2015 Apr;16(4):213-25. doi: 10.1038/nrn3916. Epub 2015 Mar 18.
- Morgan, Nani et al. “The Effects of Mind-Body Therapies on the Immune System: Meta-Analysis.” Ed. Reury F. P. Bacurau. PLoS ONE 9.7 (2014): e100903. PMC. Web. 11 Nov. 2015.
- Chiessa, A. and Serretti, A. “Mindfulness-Based Stress Reduction for Stress Management in Healthy People: A Review and Meta-Analysis.” J. Altern Complement Med. 2009 May; 15(5):593-600.
- Boccia, Maddalena, Laura Piccardi, and Paola Guariglia. “The Meditative Mind: A Comprehensive Meta-Analysis of MRI Studies.” BioMed Research International 2015 (2015): 419808. PMC. Web. 11 Nov. 2015.
- Anderson JW, Liu C, Kryscio RJ. “Blood Pressure Response to Transcendental Meditation: A Meta-Analysis.” Am J Hypertens. 2008;21:310-316.
- Ospina, M. B. et al. “Meditation Practices for Health: State of the Research.” Evid. Rep. Technol. Assess. (Full Rep.) 155, 1ñ263 (2007).
- Epel E, Daubenmier J, Moskowitz JT, Folkman S, Blackburn E. “Can Meditation Slow Rate of Cellular Aging? Cognitive Stress, Mindfulness, and Telomeres.” Ann N Y Acad Sci. 2009 Aug; 1172:34-53.
- Vitetta L, Anton B, Cortizo F, Sali A. “Mind-Body Medicine: Stress and Its Impact on Overall Health and Longevity.” Ann N Y Acad Sci. 2005;1057:492-505.
- Xiong GL, Doraiswamy PM. “Does Meditation Enhance Cognition and Brain Plasticity?” Ann N Y Acad Sci. 2009 Aug;1172:63-9.
First Do not Harm
Identify and Treat the cause
Healing Power of Nature
Doctor as Teachers
Treat the Whole
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