A recent response to a few questions

Q: Hi Hannah, it's so incredibly helpful to hear of a REAL LIVE PERSON who is doing this, and feels great! I get so inspired when I read the books...but then, living it is hard when you are so going "against the grain." And it's really reassuring to read that you gradually made changes over a year. I start thinking about cutting out sugar and flour and I get very nervous... I'm very passionately anti-dieting and I don't do well with rules. and so I worry I will just rebel. But if they are just guiding principles, I don't get so nervous. Was it hard for you to make the changes? Do you have to commit to 100% compliance at some point? I also worry a lot about feeling very restricted in terms of being able to eat out or at friends' houses.

What does GAPS stand for? And what made you decide to take things a step further? (certainly all the benefits sound amazing!)


A: I wouldn't recommend cutting out all flour and sugar (or sweeteners) cold turkey, unless the person had some really serious health issues that needed to be addressed immediately (for example, doctor wants to put them on medication for diabetes, or ongoing yeast/candida issues in a pregnant woman, which can cause major problems for the baby -- yeast in the gut and on the body is fed by anything starchy and sweet, just FYI).

I first switched to raw milk, pastured eggs, and grass-fed meats. I also added in the cod liver oil, and stopped using canola oil. A while later I added in pastured pork lard as a major cooking fat, and stopped using olive oil for cooking (I use it for dressings/toppings). I also committed 90% to whole wheat flour, and gradually learned to bake with it in ways that render it more nutritious, and same thing with other whole grains. I also switched completely to natural sweeteners (like unrefined sugar, raw honey, and locally-produce grade B maple syrup), which is really not much of a sacrifice! :)

Over time I realized I had to stop eating sugar and even large amounts of natural sweeteners. The first big wake-up call was when I came down with a really nasty cold after eating sugar over Thanksgiving when I hadn't been eating it for a while; the second time was after I got a bad flu after eating a cupcake someone brought over to the house. I really didn't want to stop eating white pasta (I LOVE homemade mac 'n cheese!) or sugar or flour...but I really had to because I was getting sick. Lots of people can eat this stuff "with impunity" (so they think) and not get sick immediately or have other issues. I realized, though, that my skin would get pretty bad (acne) when I ate sweets or white flour, French fries from restaurants, etc. Gradually I just didn't want to deal with the health issues or acne anymore and got really serious about my diet. Also I was really motivated to get off the thyroid medication, so there was that as well. I didn't go on the GAPS diet, though, until much later, and that is the more extreme diet which involves cutting out starches, grains, and everything sweet for a period of time. Fruit is allowed on GAPS (following a certain protocol), and most people eat it. I did up until this winter when it seemed my skin got extra sensitive to anything sweet in my diet; I suspect with better weather and outdoor exercise it will be a different scenario (last summer I was eating a locally-grown peach a day with cream and having no issues; I also had raw honey in my regular diet). For women who have hormonal issues, though (irregular periods, PCOS, acne, PMS, fibroids, benign breast cysts, etc.) it is important to know that sweet and starchy foods (and alcohol) even in small amounts can have a serious negative impact. (When I first went on GAPS I had the first pain-free period of my life with no cramps or moodiness--it was amazing!! There can be big improvements really fast with dietary changes.)

I am not the type to "rebel" just for the sake of rebelling, but I've had many many occasions of eating foods that I knew wouldn't work out so great for me....and then suffering the consequences. There are many foods and drinks that are simply really terrible for us -- that 99% of us are eating on a daily basis! -- and this is just a fact of our biology and culture. And so I have -- with a certain degree of sadness -- decided that I would rather be healthy, energetic, and not on medications of any kind than eat whatever I want. Even though to other people it looks like I eat a crazy diet, and am super-sensitive to what I eat (which I am). One of the things I have learned that's pretty interesting to me is that the more quickly you react to food that doesn't work for your body, the healthier you are. One example: my son had some processed chip/cracker things at a social event (which he LOVED) and had a complete meltdown 15 minutes later, sobbing and sobbing and acting completely unlike himself. A friend told me this was a sign of healthiness actually, since he reacted so quickly.

There is of course a downside to being sensitive -- it means you can't eat the bakery cake at your friend's birthday party (though you could make your own alternative cake for a family member's party)....or snack on a pastry at the coffee shop....or grab a bagel for breakfast when you're running late. Maybe you can't even tolerate alcohol anymore (because after all, alcohol becomes sugar instantly in the body, not to mention its other toxic effects). There are times when it totally stinks to eat differently than other people, I won't lie to you. But I have become convinced that most people are having reactions to food that they are simply not tracing to their diet -- for example, waking up one day and having no energy, or feeling really depressed all of a sudden. Or allergies that get worse every year. Or a yearly date with the flu. Or unexplained digestive issues. Or problems sleeping. Or nasty headaches on a weekly basis. Or -- heaven forbid -- cancer, heart disease, diabetes, and other "chronic" disease. I also believe firmly, from what I have read and observed, that even if we do not manifest outwardly visible signs of our body's distress from what we're feeding it, there is a serious amount of aging and cell breakdown going on at a cellular level....which can eventually lead to the dreaded diseases we would rather not talk about (cancer, Alzheimer's, neurological disorders...the list goes on).

The most important reason for me to stick with my current healthy diet is Oliver. I need to be 100% on the ball every day to be a good mother and balance working from home and parenting responsibilities; I can't afford the time (or money!) lost while lying sick in bed. (In the past, I used to be a regular at that!) Also, I don't want Oliver to go through the illnesses and discomfort I went through, ranging from the back-to-back infections I had as a child, to the regular bouts of diarrhea, to the extreme moodiness, to the feeling I can remember of just having NO energy, to the 5 awful years of teenage orthodontics, and the painful wisdom tooth extraction and fillings for my "genetic" cavities. I am so committed to him being healthy, and I know that (according to the research of Weston A. Price) people can really truly escape these problems and develop in a completely healthy way. This involves having really good nutrition and all the important nutrients that are essential to development, optimal learning, immune function, and more. Because children don't eat a lot of food, and because their instinctive tastes for nourishing food are easily turned aside by sweet and starchy things (which give them a blood sugar "high") it is really important to start them out right from the beginning. Down the road they will eat foods in restaurants and on play dates and at birthday parties that aren't on their "normal" diet, and they will be able to cope with it because their bodies will be strong and healthy. You are in the perfect position to do this since your baby hasn't been born yet!

Re: your question--GAPS stands for Gut And Psychology Syndrome. There is information at GAPSdiet.com and in the book by the same name (I highly recommend it!). There is a new edition available; it's expensive and you have to order it online, but it's a book to go back to over and over because it is so revealing about digestion and health and all the issues so many people and kids are dealing with today). The GAPSdiet.com website also has some sections on pregnancy and feeding babies that I think are very good, even for people who don't have problems on the GAPS spectrum (such as autism, depression, yeast overgrowth, etc.). I didn't have any of the GAPS issues myself, but I went on the diet because my son had undigested food in his stool and was becoming addicted to wheat and dairy...and both of us have seen amazing benefits. He is such a healthy little boy -- he has had two minor colds in his life -- and he learns like a sponge (he sings the alphabet song at age 2.5, and not because anyone drilled it into him!) and has incredible energy and pink cheeks, and irrepressible zest for life. It's so rewarding and thrilling to see him so healthy and strong and cute, when so many children are listless and prone to infections, or just not that energetic or happy. Food makes such a huge difference for kids.

I have gone on at length -- sorry you have to read a novel here! I wanted to convey that yes, it is a trade-off (though lots of people who eat this way can have occasional treats and don't seem to have the strong reactions I do -- everyone is different), but if you realize this and can make a decision based on what you want for your life and health then you are way ahead of most people.

For the record

I was interviewed recently for the Brooklyn Paper about raw milk and the club we belong to, and was quite upset to see the online version of the article (click here) and the copy-cat version on Gothamist.

Perhaps it was all written as a joke, but if so I am not accustomed to journalism of this nature, so all I can do is assume it was meant seriously. The main problem with the article is that it is just brimming with words from the drug-dealers' lexicon, words like traffic, smuggle, contraband, runner, clandestine, etc. I am described as "climbing the ranks," and "controlling" drop-off sites, as well as being referred to as Public Enemy Number 1. Now I am the first person to jump at the chance to actually be a Public Enemy Number 1 for the cause of real food, but for God's sake please let it be because I've actually done something illegal!

I am also described as "weeding out applications who want to 'tear the group apart from the inside,'" a blatant misquote. I said that we screen applicants before giving out sensitive information about the farmers and delivery locations. After all, it is imperative that we protect these farmers who are some of the best, most honest and hardworking people anyone could ever hope to meet. They are the ones taking a brave personal risk, not me as the consumer! It doesn't matter that they are doing nothing illegal by allowing us to purchase delicious raw milk products on their farms. Farms have been investigated and shut down all too often because big companies have made false claims about customers getting sick from using the small farms' raw milk products. It's terrible that this happens, but unfortunately it happens every day somewhere in this country. Even small-scale family farmers who are barely keeping body and soul together are somehow seen as a threat to the grip that the food industry has on the American market. I cannot fathom this level of greed.

To set the record straight, I did not learn about raw milk from the Omnivore's Dilemma; Michael Pollan really dropped the ball by not discussing it. I first became interested in ORGANIC foods from reading OD, but that was many years ago. It was after I had Oliver, and had been taking thyroid medication for a year (which interfered with my labor and delivery), that I picked up The Garden of Fertility and learned about the Weston A. Price Foundation and the traditional, nutrient-dense way of eating that includes raw dairy and other whole, unprocessed foods. This started me on my quest to find a good source of local raw dairy and other foods. The mention of my thyroid condition developing as a result of pregnancy was also incorrect; I developed hypothyroidism as a result of eating a soy-heavy mostly vegetarian diet and taking birth control pills for several years. Fortunately the article did mention that I no longer have to take thyroid medications due to dietary changes, but soy- and hormone-avoidance are also quite important and should be mentioned as well.

I must be allowed to restore the full meaning to the quote at the top about "This goes beyond organic." I was talking about the milk being beyond organic because it is from cows eating grass. Grass-based farming is incredibly important for the environment, the health of the animals, and the health of the people eating the products. This cannot be overemphasized. Everyone is stuck on the word "organic" which is almost devoid of meaning in today's industrial food system and means only that animals are fed grains grown without certain pesticides (137 different types of chemicals are still allowed on industrial organic plantations). We need to get back to small, local family farms that are biodiverse (i.e. growing many kinds of plant foods and animals) in order to have any hope of restoring environmental balance, soil health, the economies of local communities, food security, and health of the people, children especially. Kids are really getting a bad deal in this system -- they are living shorter, sicker lives than their parents, which is incredibly sad. I see kids everywhere with so many health and daily functioning problems it just takes my breath away. There is hope for these children, but it lies in real food, something incredibly hard to come by.

I never had any problem digesting milk as this article claims (I don't know where Stephen came up with this), but when I learned about how milk is produced, the conditions the animals are in, the hormones they receive, etc. and also about how milk is a delicate living food (just like human breastmilk) and highly damaged nutritionally by pasteurization and homogenization I simply couldn't continue using regular supermarket dairy. Even organic dairy is mainly from cows that are in confinement and aren't permitted to graze on pasture, so their milk is of dubious nutritional quality. It's the cow eating grass that makes milk high in vitamin A, and being outdoors in sunshine that makes it rich in vitamin D. "Fortification" is unnecessary when the cows are allowed to live like cows should live! And yes, these wonderful fat-soluble vitamins are found -- you guessed it -- in the FAT.

This story generates a dangerous misconception that it is illegal to consume raw milk. Have I mentioned yet that it is NOT ILLEGAL TO CONSUME RAW MILK, even in New York State? This is the only thing we have to be thankful for in this whole situation: that as hard as the government and the corporations controlling the government have made it, many of us can actually still obtain good foods that are brimming with nutrients and flavor and are still in their natural state of unprocessed perfection. If we were to live a few miles to the northeast in the state of Connecticut, we could purchase raw milk in stores -- but alas, we live here. The arbitrary rules around raw milk that vary according to slight differences in geographic location are rather ridiculous, which is why this entire story feels to me like a made-up issue on a slow news week.

It is time for the U.S. to wake up to the fact that in most of the world people are eating real foods, produced on their own land or relatively close by on small farms (or of course harvested from the ocean), mostly unprocessed, and not sterilized out of all useful nutritional value. We need to get over this fear of dirt and germs and bacteria and all that other real stuff that makes us squirm and reach for the hand sanitizer. Did you know that kids who are around dirt (i.e. living on farms or allowed to play in the dirt) have stronger immune systems? We need dirt! We need microorganisms! Our sanitation obsession is killing us, from our insides out. People rely on raw dairy and raw cultured dairy in many countries as an important source of nourishment, beneficial bacteria, live enzymes, rich fat-soluble vitamins, digestible proteins, and so much more -- and they are all the healthier for it. A lot of immigrants come to Brooklyn from countries where it is totally the norm to get local raw dairy and other great farm products (like lard for example, and eggs from chickens who are actually running around in clover and eating worms), and are extremely disconcerted at the complete lack of good food in our neighborhood grocery stores. It is no wonder Americans are sick, sick, sick, and getting sicker every day. We simply cannot be well on the food that is readily available in most stores, and that's even leaving fast-food and restaurants out of the equation. I don't care how good your health plan is or how "good" your genes are, the most important factor comes down to what you are putting in your body every day. And yes, it takes a lot of time and effort to seek out good real foods and prepare them for our families -- but we can be grateful we aren't required to do the hardest part which is growing the plants and raising the animals, because then it would be difficult indeed.

This article presents me as someone with questionable (even bad) motives who is trying to get people hooked on an illicit substance. In fact, I very rarely even discuss raw dairy with people I meet, and I certainly get no benefit out of others switching to raw other than the satisfaction of seeing their family's health improve and knowing both they and some sustainable small farms are benefiting a little rather than the medical industry and the giant food corporations. Does this whole situation seem surreal to anyone else? All joking and sarcasm aside (if that's what this article is) it actually truly is the state of affairs in this country. The drugs are right out on the counter and on the shelves at every store in town (and I'm talking about legal stimulants like sugar, white flour, alcohol, and caffeine, not pharmaceuticals), while the wholesome foods have to be smuggled in. It would make an entertaining graphic novel or B movie if it weren't so damn depressing. Again, maybe this whole article is supposed to be a spoof...I can only hope so, or that at least readers will overlook the sensationalistic language and focus instead on the important points: eat better, go to the doctor less. End of story.

The way we eat now

These are traditional nutrient-dense foods that are now always present at our house (with some slight variation by season and appetite). Pictured here more or less from left to right: kale, Celtic sea salt, lamb liver, ruby red sauerkraut (lacto-fermented), lard, cod liver oil, raw milk, whole wheat sourdough bread, eggs, raw milk cheese, chicken broth (in gelatin form), dry black beans, dry pinto beans, sausage links, raw butter, canned Alaskan salmon, raw whey, coconut oil, and whole grains (brown rice and cracked oats). If you've been following along, you know that all the animal products are from local, pastured animals, and everything else is as local and as organic as possible.

Isn't it funny how the foods in this photo would need an explanation for most people? I don't know about you, but I want Oliver (and our future children) to live in a world where everyone can recognize kale, liver, and lard at first glance, rather than chips and soy milk -- even if no packages were provided.

And speaking of packages, think of the landfill waste that is saved by not eating the way we used to. It's really an incredible difference.

Oh the things we used to eat!

As recently as last winter many of these foods were regularly in our house... I find this worthy of both a wry chuckle and a horrified shudder!












I think it's worth pointing out, with all the current debate raging about vegetarianism being good for the environment, that all of the packaged items above are "vegetarian" -- in fact, many of them were purchased by us on a regular basis because Hugo was following a vegetarian diet! How is this a better way of eating for the environment? Obviously being a "junk food vegetarian" is a far cry from eating a diet based on local seasonal plant foods (which is clearly MUCH more sustainable and environmentally-friendly though not necessarily health-supporting), but even so it's not too often that we hear much discussion of this issue. It is far more lucrative for the food company executives to fatten their offshore bank accounts by selling cheap soy -- all the while claiming it's healthy and "green." Makes me see red!

Train fare

As a way of seeing if my general impressions are accurate, I decided to pay attention to what my fellow passengers were eating and drinking on the subway today. In all, I observed 11 people with foods and/or beverages. I took notes on my phone and after a ride into and out of the city, I had the following list (this is everything I observed, nothing has been left out):

1 young boy: Skittles
2 teen guys: Pepsi, pizza
3 young women: Starbucks, Smartfood popcorn, chocolate bar
1 young man: giant cupcake (carrying it in a clear plastic container, not actually eating it)
1 middle-aged woman: small package crackers or cookies (not sure which)
2 middle-aged men: Pepsi, Monster Energy drink
1 older woman: potato chips & Tropicana juice cocktail

...and of course...
1 oddball (me): whole grain rye levain with soft spreadable raw milk cheese

After dropping off the family compost, shopping at the farmers' market, going to a dress delivery/fitting, to the bank, and to Whole Foods I was quite hungry myself (having eaten only brown rice with honey & milk for breakfast), so I picked up a plastic knife on my way out of Whole Foods and enjoyed a wedge of bread and some gooey delightfully sharp raw milk cheese from the farmers' market. I have been known to actually spread butter on bread in the middle of a crowded train, so clearly I am no stranger to eating on the go; however, I only do this when extremely hungry and try my best to avoid eating on the train if possible. So far the trend isn't catching on with anyone else, but I find that this way of eating is really quite convenient with a little previous planning, and no one could argue with the fact that it is far healthier and better for the environment, not to mention the local farm economy!

Of course, I realize that the selection of foods and drinks being consumed by subway riders is a huge indication of what's readily available in the bodegas and news stands, and I for one have certainly had to come a long way from my days of Sun chips and chocolate milk. Still I hope for a brighter food future for my fellow passengers. For now, however, with our societal propensity to rush about with insufficient nutrition under our belts, most of us are basically doomed to rely on stimulating pick-me-up snacks and beverages. The times it hits me the hardest are when I sit across from 3 and 4-year-olds drinking from bottles of Coke they can hardly even hold. I'm just glad this wasn't a sight I had to see today.

Farmers' market booty

Here is the rundown of what I bought at the Union Square Greenmarket for this week:

-6 ears corn
-1 watermelon
-1 cantaloupe
-2 heads lettuce
-4 large cucumbers
-a couple pounds organic potatoes (for Alice Waters's easy potato gratin)
-4 large tomatoes (I desperately wanted the heirlooms, but they were $3.95/lb, unfortunately out of my price range for this week as I needed lots of tomatoes for Khoresh Bademjan)
-3 eggplant (for the Khoresh as well, which is a Persian eggplant, tomato & lamb stew)
-6 peppers (3 "flame," 3 purple)
-celery (for chicken stock)
-yellow & orange carrots (for stock & for quinoa-stuffed peppers)
-organic whole wheat "peasant" sourdough from Hawthorne Valley
-1/2 lb. fresh tuna (to have raw on salads)
-1/3 lb. Pepato cheese (raw sheep's milk cheese spiced with peppercorn)
-2 shanks (about 1.3 lbs.) from pasture-raised lamb (for Khoresh Bademjan -- this cut has a lot of bone and is good stewed for a long time)
-1.3 lbs. flap steak from Grazin' Angus Acres (this will make several meals sliced thin over salad) *Note: we usually have either red meat or poultry once a week, with leftovers one other night, and maybe for lunch as well. It's very unusual for me to plan two meat dinners in one week, but both of these things will stretch over several meals.

At Whole Foods I picked up the following:
-red cooking wine (for making chicken liver & onion pate)
-Pellegrino (to dilute my current batch of homemade ginger ale)
-organic peanuts (for making peanut butter)
-organic quinoa (for stuffed peppers)
-organic blue corn taco shells (for a quick meal w/black beans, salsa, lettuce & raw milk sour cream)
-one lemon & 3 limes (Hugo likes fresh lime juice on popcorn and cucumbers, and I need the lemon to make mayo)
-raw milk freshly-grated reggiano (Hugo still eats this sprinkled on corn-on-the-cob with mayonnaise like he did when he was little)

The final tab was around $115, and I anticipate some of this stuff lasting into next week. This doesn't include what we spend on raw milk, butter, etc. from our buyers' club, but this week we will be eating particularly well. Considering that in other parts of the world people spend 20+% of their income in food (in Zambia some spend 70% on food), I think we are shamelessly spoiled with low food prices in this country, which makes us expect cheapness at the grocery store. With a little extra effort and a granny cart, anyone can buy most of what they need at the local farmers' market, no matter what their dietary restrictions are. I am incredibly grateful that we can eat so well and get most of what we need from farms in the surrounding area (usually New Jersey, New York, and Pennsylvania). We are really lucky here in NYC!

Are you a regular at your farmers' markets or local CSA? Please share some of your experiences with buying local seasonal foods.

Nobody Cooks Here Anymore

Michael Pollan is right at the top of my "food heroes" list, and his recent article in the NY Times Magazine really hit the proverbial nail on the head. The main question he asks here is why we as a nation are watching more cooking shows than ever but actually cooking less. Is cooking really just a spectator sport? Why do we have time to watch people cook, but very little to spend actually doing much cooking ourselves?

This section really got under my skin, and I will be interested in hearing your comments: "I spent an enlightening if somewhat depressing hour on the phone with a veteran food-marketing researcher, Harry Balzer, who explained that 'people call things "cooking" today that would roll their grandmother in her grave — heating up a can of soup or microwaving a frozen pizza.' Balzer has been studying American eating habits since 1978; the NPD Group, the firm he works for, collects data from a pool of 2,000 food diaries to track American eating habits. Years ago Balzer noticed that the definition of cooking held by his respondents had grown so broad as to be meaningless, so the firm tightened up the meaning of 'to cook' at least slightly to capture what was really going on in American kitchens. To cook from scratch, they decreed, means to prepare a main dish that requires some degree of 'assembly of elements.' So microwaving a pizza doesn’t count as cooking, though washing a head of lettuce and pouring bottled dressing over it does. Under this dispensation, you’re also cooking when you spread mayonnaise on a slice of bread and pile on some cold cuts or a hamburger patty." (emphasis mine)

Follow the link below if you didn't catch this article the first time around. Enjoy!

http://www.nytimes.com/2009/08/02/magazine/02cooking-t.html?_r=1

Food brainwa$hing begin$ early...

The other day Hugo and I were shopping for a few gifts for Oliver's Big First Birthday. We both had a "WHOAAA" moment when we came across this highly instructive food set from General Mills. Apparently food education training begins early!

This brought to mind the baby & toddler-age book that I saw recently. It depicted babies eating exactly four different things: milk, animal crackers, an ice cream cone, and a cookie (I was surprised that juice wasn't shown instead of milk, and that cereal wasn't included). There was no trace of a vegetable or even a fruit to be found. What does this teach children? How are kids supposed to learn about real food when these are the images they get from their earliest years?

My advice to all parents out there is this: be very aware of the food images that you allow in your house! The major food corporations would LOVE to tell your children what they like to eat and get them started early on a well-balanced diet of frozen pizza, ice cream, cereal, cookies, crackers, white bread, soda, frozen dinners, conventionally-produced burger, French fries, canned foods, packaged meals (like Hamburger Helper), pasta, and juice. What they really need is grass-fed meat & organ meats, eggs from pastured chickens & wild fish, wild-caught seafood, raw milk dairy products (if tolerated), lots of leafy greens, lots of fresh veggies & some seasonal fruit, soaked or sprouted (or sourdough) whole grains, properly-prepared beans & nuts, and plenty of wholesome fats & oils (butter, lard, unfiltered extra-virgin olive oil, coconut oil, high-vitamin cod liver oil, and palm oil). The best way to get them started the right way is to model good eating practices yourself. That's what I'm here to help you do, so keep reading!

Sugar Attack!

As most of you know, I struggled for years with hypoglycemia, which is basically episodes of low blood sugar characterized by weakness, shaking, light-headedness, irritability, etc. which usually occur a couple of hours after eating. During my worst times I would experience "sugar lows" immediately after eating which was kind of scary, and even the occasional extreme low in the middle of the night which was terrifying (it felt like I was having a panic attack). It's taken some pretty major dietary changes to get over this problem, but once I made these changes I saw results almost instantly (I will talk about overcoming hypoglycemia in my upcoming November workshop).

I generally go for a few months at a time now without eating sugar (or corn syrup), but after a while I forget why it is that I've been avoiding sugar so religiously and I end up getting into trouble. This usually happens on vacation where there is less healthy food available and lots more white flour and sugar everywhere I look! While away for 5 days I had the following (all things I would not usually eat):

• small piece of elephant ear pastry (about 1/4 of the whole thing)
• about 4 oz. of Mike's Hard Lemonade spread over a couple of occasions (this stuff is just sugar and alcohol, which breaks down into sugar anyway)
• "small" 1-scoop ice cream cone (butter crunch)
• 1 piece cherry-filled Austrian strudel (the absolute best strudel in the world -- this is the only treat I should have had on the trip)
  
• small piece of peanut butter & chocolate fudge
• 2 maple cookies (small cream-filled cookies from Canada)
• a few sips of Coke (maybe 2-3 swallows)
  
• white flour in various forms (mostly wraps, rolls, sugar cone, etc.). It was basically impossible to find whole wheat or whole grain anything on the menus.
  

Now that I actually write out this list it is clear to me why this proved to be such a problem for me -- this was a LOT of sugar for someone who never eats any! I felt fine while I was away, perhaps more sweet cravings than usual, but overall the sugar didn't affect me too much at the time.

Starting the day after the trip, though, I began having symptoms of hypoglycemia again a few hours after eating. This was frustrating because I have gotten used to being able to go several hours between meals and I really like the freedom of not having to carry snacks with me. The hypoglycemia was pretty mild, though, and gone after a week back on my usual diet. The really bad part of this whole thing was that all week following the vacation I felt very off: my heart was pounding, I had actual chest pains (no joke), I was breaking out, I felt overheated internally, I felt extremely jittery, keyed up and restless (a sign of adrenal over-stimulation from the sugar), and every time I saw sweets (pastries, ice cream, whatever) I wanted to eat them! I never have cravings for sugar usually so it was really strange for me to walk into Whole Foods and look longingly at the chocolate-filled croissants!

It has taken about a week of eating my usual diet to feel back to normal:

• oatmeal or brown rice for breakfast w/raw honey, butter & raw milk
• lunches of the following: toasted whole wheat sourdough bread w/butter & homemade pate and side of sliced cucumber; cottage cheese & fruit; scrambled eggs w/cheese; cured bologna (from Abner's farm) with raw milk cheese & greens on sourdough; tuna melt w/homemade mayo & celery on sourdough
  
• dinners of potatoes, veggies, meat or beans, brown rice (this past week I also made my special tuna-noodle casserole w/white flour elbow noodles! but there was plenty of cheese, butter, and tuna so it worked out okay as eating fat with a form of sugar (white flour in this case) slows its release into the blood stream)
  
• snacks like yogurt w/maple syrup or fruit, homemade ice cream (which is very mildly sweetened), corn chips & salsa, cucumber salad w/tomatoes, sliced watermelon, roasted eggplant with olive oil and sea salt
  

This was a great learning experience, so I'm not too upset that it happened. Now I will (hopefully) remember why I don't eat sugar! I still include raw honey, occasional blackstrap molasses, maple syrup, and occasional succanat (dehydrated cane sugar juice) in my diet, but refined sugar and corn syrup simply don't work for me. White flour has to be kept to a minimum as well. Of course, I am much more sensitive to sugar than the average person so it may actually seem like a disadvantage to never eat it because you will have a strong reaction. However, the symptoms I get (hypoglycemia, acne, heightened adrenaline response, chest pain) are simply the short-term indication that something is not right. Over time, and with continued use, sugar will cause cellular aging (including wrinkles), diabetes, severe hormonal imbalances (like poly-cystic ovary syndrome, and thyroid & adrenal problems), heart disease, cancer (did you know sugar feeds tumor growth?), wacky cravings, headaches, and mental disorders.

What are your experiences with sugar? What do you crave? How do you feel when you eat something sweet? How do you feel an hour or two later? Please weigh in on this important topic.

Seasonal Cravings

What to do when you are craving something totally out-of-season? (Assuming you are trying to more or less stick with seasonal produce of course. If you are an asparagus-in-January kind of person then this question probably doesn't make a whole lot of sense.)

Please weigh in here: what do you do when you have a hankering for cucumbers in March or strawberries in December? If you buy these things at the local grocery store (where they have likely been shipped in from California or a South American country) how do they taste? Do they satisfy the craving?

I have found that the more I eat with the seasons the less I can imagine eating something that's out-of-season or not grown locally. Not because I'm trying to be a local-food zealot, but because my cravings for certain foods have totally fallen into line with what's available at the farmers' market. I have found that the out-of-season foods create the wrong temperature in my body, which can lead to feeling imbalanced and, if this persists, a tendency to illness (for example, eating lots of cooling food like raw salads or melons in winter can bring down the body's internal temperature and lead to feeling cold and "catching" cold).

As I have become more sensitive to these things I've observed that certain foods feel really appropriate at certain times, and these times seem to be when they are in season. This is a bit like what happens when you become more sensitive to sugar and it doesn't feel good any more to eat something that's really sweet: you simply don't want it any longer -- it's not even a matter of deprivation. Have you noticed this at all?

Summer appetites

I think some of you were a little surprised when I told you how much protein I usually eat during the cooler months (around 80 grams a day). As I related in that entry, I have found that I need to eat a fair amount of protein on a regular basis to avoid cravings things like French fries, mozzarella sticks, and KFC (shudder). I also get up to 50% of my caloric intake from fat in the winter. However, once the warm weather comes around my needs and cravings change considerably.

In hot weather I want a lot more fruit, for one thing, and also lighter meals in general. The summer has been pretty temperate so far so the change hasn't been as dramatic as usual, but these days light summer lunches like salmon patties, salads, cottage cheese-and-fruit, and toast with pate and a side of veggies are more my style. This was my lunch today: toasted sourdough with raw milk butter, homemade chicken liver pate, sliced cucumber, and a small glass of raw milk kefir.

Have you noticed a difference in your cravings since the weather got warmer? What do you think your body is telling you? A lot of people crave sweet things, like ice cream, popsicles, fruit smoothies, iced coffee with sugar & cream, and energy drinks. I think the craving for sweets is one way our bodies have of telling us we're thirsty. Sometimes I will be just dying for a piece of fruit, but when I drink a glass of water the craving disappears.

Other times we crave salty foods more, like pickles and potato chips, when we're sweating a lot or outside in the sun for long periods. This can be due to the loss of minerals through our sweat. In cases like these it's a great idea to have water with a splash of juice, or a naturally lacto-fermented beverage like ginger ale. Or try incorporating more bone broth or stock into your summer dishes: chilled soups, whole grains (like brown rice), and beans can all be simmered with stock. Stock made from bones and veggies, with a little bit of acid (like wine, lemon juice, or vinegar) supplies many important minerals in the form of easy-absorbed electrolytes. Forget the Gatorade: all you need is a cup of broth!

Cutting down on health insurance

June is the time to change health insurance plans through Hugo's job, so last week we had a bit of a debate about what to do. This past year we've been paying over $400 a month for our HIP health insurance premium just for Hugo and me (we have other coverage for Oliver). I should add that this does not include dental -- that's an additional $40 a month. In addition, our co-pays were $25 per visit and our coverage only reduced prescription costs a little for generics.

I used to go to the doctor every few months. It seemed there was always something going on: a little cold or lingering cough, urinary tract infections, sinus headaches, birth control pill visits, or various other issues. Now I practice fertility awareness which saves a lot, so I only need to see a doctor a few times a year to check my thyroid levels. Of course, something might come up that I'll need a doctor for, but eating good food (and avoiding sugar) has really helped my health! I haven't been sick since November (I came down with a very bad cold after eating too much sugar over Thanksgiving).

So we took the plunge: we went down to the least expensive plan offered ($160/month). This way we will have help in an emergency, but will have to pay out-of-pocket for any visits and prescriptions we need up to $1,500. As I told Hugo, I would rather spend the money on good food than on health insurance! Hopefully we will not end up with this situation:

A Feast for the Soul

A recent trip to the Union Square Greenmarket afforded me the following goodies: fresh spring strawberries, spring onions & garlic, a loaf of organic whole wheat sourdough, raw milk cheddar, the best grass-fed ground beef around (from Central Valley farm), a bag full of beautiful baby lettuce, fresh rosemary (a gift from the CV farmers!), and a jar of hot "frying" peppers. Of course I enjoy anticipating all the delicious meals I will make using these ingredients, but first I like to "feast my eyes" (as my mother used to say) on these beautiful things that have been given to me from the earth, from healthy happy cows, and from farmers, bakers, and cheesemakers. Even more than a feast for the eyes, this is also a feast for the soul.

"But I'm afraid of butter!"

Hil just posted the following comment on my protein entry: "I still feel afraid of butter!" I have to respond to this.

If it's any comfort, Hilary, people used to eat a LOT of raw butter, cream, milk, buttermilk, etc. in the U.S. up until just 50 years ago. These products were staples and important sources of fat and many nutrients in the American diet. However, we were hoodwinked into thinking butter and cream in general were dangerous for our health by industry and interest groups that wanted to sell cheap oil-derived substitutes (margarine) and take business away from the farmers who were still selling small quantities of high-quality butter and dairy to people in the towns & cities. Things went downhill from there, which was around the same time we started employing modern production methods for growing crops and raising animals (like CAFOs, etc.). I have seen a diagram that showed a dramatic rise in obesity at the same time that people dramatically lowered butter consumption. Not that they are directly related, but clearly substituting other things for butter is not making anyone thin! I usually eat anywhere from 2-4 tbsp. of butter daily, as well as things like cream, sour cream, yogurt & kefir, a little cheese, about 8 oz. of milk, etc. (all raw, all unprocessed, all full-fat). Ever since I increased my fat consumption to about 50% of daily calories I have experienced only positive changes in my health and still fit all my old pre-pregnancy clothes. Butter (esp. raw, from pastured cattle) contains so many wonderful health benefits. Dentist & researcher Weston Price actually found that the heart attack rate was inversely proportional to the level of vitamins available in the butter; during the spring and fall months, when people were consuming butter from cattle grazing on fast-growing green grass, rates were lowest (see http://westonaprice.org/farming/splendor.html). This butter is very rich in vitamins K2 and D which are crucial for heart health, among other things. It is also a wonderful source of true vitamin A which is very important for eye health. [It is no coincidence that our modern diet which is low in natural sources of true vitamin A, D, and K2 also brings us things like cavities, poor dental development (so that everyone needs braces), and poor vision (so that 2/3 of the population needs corrective lenses). More on this in another post.] Trust me, Hilary, butter is your FRIEND! Before everyone became paranoid about saturated fats people considered butterfat (cream) to be desirable -- some cultures more or less worshiped it! They recognized its life-giving power for fertility, for children's development, and for daily health and vitality. Fat truly does not make people fat. While it is important to listen to your body and figure out the right amount of fat that feels good for you, it's also important to keep in mind that responsibly-produced animal fats are deeply satisfying and nutritious. It is sugar in all its forms (white flour, white sugar, high-fructose corn syrup, etc.), processed vegetable oils, and modern methods of produce, dairy & meat production that are truly causing illness and obesity on a mass scale. So go out there and EAT YOUR BUTTER!

A further note about raw vs. pasteurized dairy: Until pasteurization was enforced people ate mainly raw dairy products which were life-giving, as compared to the homogenized, pasteurized, hormone-laden, pesticide- and pus-filled products sold in supermarkets today. Not only is raw milk, cream, and butter from pastured happy cows clean and delicious, these things also provide vitamins, enzymes, and various compounds we don't see much of anymore in the American diet, which are all destroyed or diminished when pasteurized: like B6 (important for preventing depression) and the Wulzen factor (which protects against stiff joints and muscles). Even calcium can't be absorbed without its accompanying enzyme, phosphophatase, which is only present in raw milk. Did you get that the first time? All this talk of drinking lots of milk for calcium and osteoporosis-prevention is a lot of nonsense when the human body cannot actually absorb calcium properly without the enzyme phosphophatase, which is DESTROYED DURING PASTEURIZATION! Raw dairy is also far less likely to cause allergies or intolerances than regular pasteurized dairy because pasteurization warps the proteins in milk which renders it very hard to digest and absorb properly. If you want to get access to certified, clean raw dairy near you please email me (Hannah@EarthBodyBalance.com) and I will help you out. If you're concerned about cost, rest assured this stuff is a much better price than organic dairy at Whole Foods or most other stores, and it's far better. (I pay about $7 for a gallon for milk and $10 for a pound of butter, which is equivalent to 4 sticks.) Please see my article on butter at http://www.earthbodybalance.com/traditional_foods.

Protein

The issue of protein is hotly debated these days, with advocates of different diets all claiming that their particular way of eating is best for people and/or for the environment. Some people think they can get all the protein their bodies need entirely from plants (like whole grains, beans, and nuts), others believe you should include eggs and dairy, and others think they must eat a steak a day for optimal health. So what is really the truth?

To begin this discussion, I must first say that everyone is different. As I have reiterated in other posts, we are all different people with unique traits and physiological needs. So I always encourage people to experiment with different types and amounts of protein. With all that said, however, there are some guidelines we need to consider:

1) humans are omnivores. There is no shame in this! Many people experience strong cravings for high-protein animal foods like meat and eggs. This is totally normal. When we deny our need for this type of basic nourishment we open up a whole Pandora's box of problems: weight gain, depression/anxiety, dramatic tooth decay, sugar cravings, lethargy, infertility, chronic hunger (i.e. not being able to get full)...the list goes on. I have noticed that many issues of Vegetarian Times (which I love for the veggie recipes!) tends to include main-dish recipes that are basically carb-on-carb because they are simply replacing the usual meat dish with carbohydrates (worse yet, these are generally "white" carbs like a curry-potato dish on top of white rice!). Because this is the natural tendency of people who "go veg" they can end up gaining weight on a diet that seems quite spartan. It is easy to forget that meat is uniquely filling and energizing for many people, and allows them to eat less of other foods because it fills so many requirements. Think of it this way: if you were to eat a good 4-8 oz. of meat at a dinner out would you also feel the need to fill up on the bread basket?

2) high-quality animal fats (such as those in grass-fat meats, small oily wild fish, pastured egg yolks, fish eggs, butterfat from grass-fed cows, organ meats, lard from pastured pigs, etc.) are essential for proper growth, fertility, strong teeth & bones, resistance to disease, mental health, and many other things because of their high levels of vitamins A, D, and K. They generally come along with plenty of protein (not in the case of fat or lard, though, obviously), so when people are trying to avoid fat they often end up avoiding protein which is bad news.

3) for people recovering from depression and other mental disorders it is sometimes quite effective to eat about 30 grams of animal protein at each meal. This sounds crazy, but it works. Tryptophan is an amino acid required to form serotonin. So a diet low in protein, and therefore low in tryptophan (think: the typical dieter's diet, a high-carb/low-protein diet, or a diet of candy, coffee, and other stimulating junk which many people try to live on) can actually set us up for depression and mental illness.

4) keep in mind that your body needs fat in order to absorb protein! So eating low-fat or fat-free yogurt, for example, is pretty pointless. (Not only will you not absorb the protein, but you also won't absorb the nutrients either.) Fat and protein go hand-in-hand. Also many people need saturated fats to feel full, and since large amounts of saturated fats are found only in animal protein, dairy & eggs (with the exception of coconuts) many people need to eat these foods on a regular basis. Have you ever had the experience of eating a serving of salmon or lean skinless chicken breast and then feeling hungry afterward? This is your body telling you it needs something more. And the "something more" isn't dessert or extra pasta, it's probably fat. Since we need fat to absorb protein and nutrients AND to feel full and satisfied, and since the most satisfying nutritious fats come attached to meat, yogurt, eggs, etc. then it follows that we need to eat these things. Again, not everyone does, but many people do. In traditional "primitive" cultures, people would go far out of their way for the chance to eat fat, and they would even throw away lean meat in times of plenty, and always consume the fattiest parts first. This is a fascinating article that shows the types of fat that Native Americans ate and how it affected their health: http://westonaprice.org/traditional_diets/native_americans.html

5) protein from grains, beans, and nuts/seeds is harder to absorb, and these foods are much harder to digest as well. This is really true. Animals that exist solely on plants have more than one stomach so they can digest them properly and absorb the nutrients. Humans have only one stomach, so we have to be smart about how we prepare our food. If you are getting a lot of your protein from things like whole grains, beans, and nuts it is ABSOLUTELY ESSENTIAL to prepare them properly. This means soaking or sprouting, or (in the case of bread) eating sourdough whole wheat that has been made the traditional way with a sourdough culture. Also, if you make any type of baked good at home like pancakes or biscuits, it is essential to use whole wheat flour and soak it overnight in an acidic medium. Grains (including flour), beans, and nuts are high in phytic acid and enzyme inhibitors which really must be neutralized or they will have a demineralizing effect on the body (including bones & teeth). This problem is very real. Check out this story by a vegetarian mother -- it's quite illuminating re: the effect of diet on dental health (scroll halfway down the page to "Vegetarianism and Cavities"): http://westonaprice.org/letters/letters-2007fa.html

6) what about protein bars and shakes? Forget them. They are not real food and have no place in your diet.

7) so how much protein to eat? If pregnant you need 80-100 grams of good-quality (easily-absorbed) protein, like that found in meat, eggs, raw dairy, and properly-prepared beans, nuts & whole grains. Otherwise, there is no hard-and-fast rule for the rest of us. Personally, I have found that IN THE WINTER I generally need the equivalent of the following in one day: 2 eggs, 4 oz. yogurt or kefir, 2 oz. cheese or a glass of raw milk, 4-6 oz. meat/chicken/fish, 1-2 servings whole grain (oatmeal, quinoa, etc.). I will also sometimes have crispy nuts (which have simply been soaked overnight in salted water, then dried in a warm oven) on a salad or for a snack, and properly-prepared beans instead of meat maybe 2 times a week. This makes for a rough estimate of about 80 or more grams of protein per day; however, there will be days (maybe 2-3 days a week) when I eat very light and choose beans instead of animal protein. I have found that I need this much to be energetic and have no "bad" cravings, and I am a small person (5'2" 115 lbs.) and getting only moderate daily exercise (though considerably more than the average American as I walk to many of the places I go and run around after a small child all day). I am, however, breastfeeding so this raises my requirements. ALSO the seasons affect my protein needs quite a lot. In the winter I need more meat and heavy foods whereas in the summer I would be satisfied with a meal of raw cottage cheese and lots of fruit, or a big salad with a sliced egg, some nuts, and sourdough croutons. Exercise also affects protein requirements. When experimenting with different kinds of foods and protein keep these things in consideration: pregnant/nursing/menstruating, time of year, daily exercise, stress, cravings. Strong sugar cravings can be a sign that you need more meat (or, if you are already eating a big steak every day and craving sweets then this is a sign you need to cut way back on the meat). For me, if I go several days without red meat I usually begin having very strong cravings for things like cheese fries and fried chicken! Then if I have a small amount (maybe 4 oz.) of pot roast, for example, with accompanying veggies & butter, the cravings disappear.

8) many traditional cultures rely largely on carbohydrates for their nourishment, like beans, corn, or starchy roots. These people also have a way of preparing these foods to maximize their nutritional value (such as soaking). In addition, they use small quantities of high-quality animal fats (like lard) to make the food more nutritious and the nutrients more easily-absorbed. These traditional methods of preparation are used intuitively.

9) soy is a special topic so I will discuss it more in another post. Suffice it to say, for now, that modern soy products should be avoided as they depress thyroid function, harm fertility, and are high in phytic acid and enzyme inhibitors (not destroyed by modern production methods). Use small amounts of traditionally-fermented soy sauce or natto and tempeh if you wish. Soy milks, protein powders, soy "meat" and soy "cheese," and modern tofu are highly processed and not nourishing (in fact, they are quite the opposite!).

10) A little more about grass-fed vs. typical animal foods: Eggs & meat from grass-fed (pastured) animals contain a proper balance of omega-6 to omega-3 fatty acids, which is extremely important for human health. For example, the typical supermarket egg contains a ratio of omega-6 to omega-3 fats of 20:1 as compared to a pastured egg which is 1.5:1! It's the same deal with grass-fed beef. Since many health problems are due to the extreme imbalance of omega-6 to omega-3 fats in the Western diet it is wisest, tastiest, and healthiest to choose local meats, dairy, and eggs from small farms that raise animals the right way: on pasture. Grass-fed beef and raw butterfat are also high in CLA (conjugated linoleic acid), which protects us from cancer, diabetes, immune disorders, and OBESITY. There you go: you truly can eat fat to be thin.

*One final note: it is really best to avoid any types of products from animals who were raised in misery. There are many other options available besides eating factory-farmed dairy, eggs, or poultry/meat/fish. If you are on a limited budget you can eat small amounts of sustainably-raised and harvested meat and fish and emphasize things like eggs & properly-prepared whole grains, beans, and legumes cooked with good-quality animal fats (such as lard from pigs raised on pasture). Cooking your grains and beans with homemade gelatin-rich bone broths is also a great way to stretch a small quantity of meat; these broths are extremely nutritious and "protein-sparing," which means they make a small amount of protein go farther in the body.

For an interesting article on protein & osteoporosis, click here:
http://www.westonaprice.org/mythstruths/mtbones.html

Lessons in Eating for your Body

This past week I learned an important lesson about eating in tune with what my body needs. As you may know, I have an underactive thyroid which I am trying to heal. One of the main influencing factors, of course, is diet, and I am always trying to gather more information on how I can do better. I ran into someone I knew as a thyroid "expert" at a talk I attended, and began discussing my thyroid condition with her afterward. She asked if I eat raw vegetables and I said yes, I do, mainly in the form of a big seasonal salad which I have a few times a week. She told me I needed to stop eating any raw vegetables because they contain goitrogens which attack thyroid hormone. I am not sure if she meant salad was taboo as well, but I took this to mean that I shouldn't have any type of raw green thing, and since I'm not into cooked lettuce I simply stopped eating salad. For the following week and a half I noticed a strange shift in my mood and energy level: I became very irritable, unmotivated, and fatigued. I wasn't keeping appointments or getting anything done at home which is totally unlike me. Friends heard me complain often about everything from my strange lack of energy to my odd desire to do absolutely nothing. I couldn't seem to stop griping and complaining about things in general! I was starting to have thoughts that maybe I had developed a food allergy or my thyroid medication wasn't working, etc.; I really couldn't figure out what was happening to me. Finally (after feeling pretty bad for a full week), I realized the only thing that had changed in my life was that I had STOPPED EATING SALADS. I spoke with my friend Sharon who reminded me that the woman I had consulted follows macrobiotic principles, which teaches that raw vegetables of any kind are very unhealthy. I realized I had misapplied information and made a drastic change that wasn't right for my body (something I warn other people against!). I began eating salads again as much as I wanted and began to feel better immediately. The change was dramatic. I don't know if somehow the nutrients I was missing are what was making me so miserable, or if it was that I was suppressing myself (I LOVE making --and eating-- beautiful salads of spring greens and to not eat them was to deny a part of myself). I suspect it was a mix of both. I have reached a point where I know what my body needs: it tells me when I need protein and what kind, when to eat fruit, when to have something lacto-fermented. I have to keep listening to that inner knowledge. This is what we all must do. Forget the so-called "experts;" they have their place of course, but the real expert on you is YOU.

Aren't we getting a little spoiled?

I have been thinking lately about the vegetarian/vegan debate. At the Institute for Integrative Nutrition (where I'm finishing up my certification in holistic health counseling) there are many many vegetarians and a large number of vegans. I completely understand that some people would not want to consume other creatures for ethical, moral, or religious reasons. However, I take issue with the health and environment arguments in favor of veganism (vegetarianism is more moderate and flexible so I'll leave that out for the moment). This past weekend at IIN I was eating my city-farm-girl style lunch in the midst of many vegans. Some had brought their lunches; others were eating take-out from Whole Foods. One girl who stood out in particular (as she sat down she loudly announced that she is vegan) was eating what looked like some kind of pressed tempeh or fake-meat product out of a big plastic package. I looked around at everyone earnestly talking and discussing their various dietetic gyrations and was struck by the overwhelming spoiled-ness of it. Only in America are we so rich that we can turn up our noses at great local farm food and instead buy things like goji berries from South America and over-processed soy (that sickens everyone in the cities where it's produced with its awful odor). Many people like to argue that eating vegan or vegetarian is the way of the future, that everyone should do it because it would make the world a better place. I have to wonder, though, would they also try to apply this standard to poor people living in small villages around the world who rely on a few animals for their milk, eggs, and meat to round out their diets? Would we advise them to switch to soy milk and flavored tempeh? Probably not. Perhaps instead we should take a lesson from these people who are -- in many cases -- enjoying better health than most Americans and using far fewer resources that impact the planet; after all, they are eating local, unpackaged, largely unprocessed foods, and they are conserving and appreciating what they have. Maybe we should consider our local farmers who are struggling to stay afloat and who really need our support, which means buying and eating the products they offer. Small farms need to practice biodiversity (raising both animals and plants) in order to be healthy and avoid the use of chemical pesticides, herbicides, and fertilizers. And they need us -- the local eaters -- to remember that a loaf of homemade sourdough and a roast chicken and an arugula salad are real foods that are precious and that eating them is good for our environment and our local economy. A natural side-effect of eating local, conscientiously-raised animal products will be to save, to conserve, and to cut back, simply because the prices are (rightly) higher, and the quality higher as well, so that we need to consume less to get excellent nourishment. What do you think? I would like to hear from readers on this. In the meantime, please consider checking out your local farmers' market or joining a Community-Supported Agriculture program.

Addressing Fat Phobia

I found myself writing a really long response to a comment on my "Shouldn't we be fat by now?" entry, and decided I should just post it here for everyone to read. This reader was saying she is having a hard time accepting the idea that animal fats do not make people fat. My response is this:

This is something most Americans have a really hard time with because we have been so thoroughly brainwashed about fat, cholesterol, obesity, etc. I, too, was a die-hard no-saturated-fat person for a very long time. It took me a while -and some dubious experimenting- to become convinced. Now I have learned some things about this from personal experience and would like to share them with you.

First of all, I think one of the main reasons enjoying animal fats (the right amount for your body) works is that they are SO much more satisfying and filling than the salads and low-fat foods most of us are trying to eat, so it prevents the "cheating" that usually happens, esp. for women. In the past, even when letting myself eat pretty much whatever I wanted (I mainly ate "healthy," though, meaning low-fat foods and small quantities) I would still have a LOT of episodes where I would kind of go a little crazy and splurge on cheese fries or a Boston cream donut (and would inevitably want another one afterward). While I didn't struggle with guilt over these things I knew they weren't doing my body any good, especially since I was facing issues like daily hypoglycemic episodes, mood swings, and acne. I have now learned that generally when we are eating a diet that is in line with what our bodies really need (in terms of the right balance of fats/carbs/protein, and all the requisite vitamins, minerals, enzymes, etc.) we will feel pretty good, balanced, and energetic with no significant weird cravings. So my cravings were a sign that something was out of balance; for me there was a big deficiency in animal fats in my diet and eating things like greasy fried foods from time to time was not doing the trick (perhaps b/c the frying fats are of vegetable origin -- another very unhealthy modern food, more on that later). Now when I start craving things like French fries, mozzarella sticks, and Popeyes fried chicken I know it is time for me to have some red meat (chicken and fish will not suffice). If I acknowledge this craving and honor it -not by eating the junky foods I think I want, but by digging deeper and finding out what's underneath the craving- then it fixes me up perfectly and I am usually satisfied with one small serving. Case in point: Hugo and I ate mostly vegetarian last week and were a little low on food by the weekend since I hadn't been able to get to the farmers' market. By Saturday night I was dying for a steak but didn't want to eat conventional meat at a local restaurant, so instead we succumbed to the lure of Popeyes (the steak probably would have been a better choice). My stomach didn't feel too great after eating so I drank some kefir which helped a lot, but basically I was unsatisfied because I knew this meal was not deeply nourishing in the way I needed -and in fact pretty gross when you consider how the chickens were raised and everything else surrounding this meal- but I really felt a strong pull to fats and protein and had to give in. The next day I still had a craving for steak so defrosted a small grass-fed pot roast from the Union Square Greenmarket and cooked it with lots of butter, carrots, onions, potatoes, and some fresh thyme. I ravenously ate a plate of the veggies and about a 1/3 lb. serving of the meat and then felt totally satisfied. It's been two days and I still feel great from that one meal - in fact, yesterday I had only oatmeal and a vegetarian dinner and felt really good and energetic. Which leads me to the next point...

I have also noticed I'm not eating as much or nearly as often as I used to, but feeling fuller, more energetic, more balanced (I used to get very irritable very frequently), and healthier; my skin has totally cleared up, my hair is getting thicker again, I don't have hypoglycemic episodes, etc. So I am actually eating more richly but staying slim and feeling less food-obsessed by not restricting my eating...does this make sense? For example, I used to want cheese ALL the time -- mac & cheese, grilled cheese, etc. Now I hardly eat cheese, except for cottage cheese now and then, occasional cheese & crackers, or some fresh mozz on Italian dishes. It's not something I crave anymore because I am getting the whole milk, butter, and occasional red meat I need. Interesting how this works. I also used to crave carbs a lot and would make white pasta and homemade baked goods and things like garlic bread on a regular basis. I would crave decaf coffee with lots of cream and sugar; for a while there I was getting one a few times a week. Now I have totally natural homemade raw milk ice cream maybe once a week, all the butter and whole milk I want (the latter mainly just on my breakfast cereal), and very little pasta or baked items. The main thing to remember with this, though, is that I AM NOT DEPRIVING MYSELF. When I start to want foods that I know are bad for me then I have to re-evaluate my recent diet, level of fatigue, and any stressors, and figure out what I really need to be properly nourished and satisfied. This is a no guilt way of eating, and it is ultimately a healthy and effective way to maintain an appropriate weight. The key is finding what works for your unique physiological makeup and lifestyle. Of course, if you are eating for emotional reasons that is a separate issue -- and a topic for a later post. Please weigh in and tell me what you think about all this!

Recent text conversation

...with a friend who is cutting down on sugar and refined carbs (not real names).

Karen: I have to tell you John and I were like a couple of addicts last night jonesing for our next hit! We wanted dessert after dinner SO BAD! Ended up eating carrots and hummus, apple, orange, and finally a bag of potato chips at midnight.
Me: What did you eat for dinner?
Karen: Ate pork chops, apple sauce, mashed potatoes, and corn. Drank water. Did not have gum.
Me: How did you feel after? Full? Hungry? Satisfied?
Karen: Satisfied but could have eaten more. John wanted more of something right away.
Me: Was it plain apple sauce?
Karen: Yeah, organic no sugar.
Me: Could be a few things. Maybe John needed more meat. Or wild rice w/herbs & butter and a big green saald might have balanced the meal better. Eating all those carb-heavy foods at once can create the desire for more carbs later. Depends on the person.
Karen: Yeah, that's what happened I guess. Really need a safe dessert.
Me: Yes, sometimes fruit doesn't cut it. Another thing is the fat content. Pork is pretty low-fat so maybe you needed another fatty food with it. Sour cream? Guacamole and chips?
Karen: I mixed tons of sour cream in the potatoes.
Me: Hmm, full fat, right? I think less starch might help. You have to eat enough protein, too, though.
Karen: Yes, full fat.

Post-conversation commentary: I forgot to mention that sugar is 4 times more addictive than heroin! Believe it or not, humans trying to give up sugar face a tougher challenge than your average drug addict. Based on what I now know about sugar and all the bad things it does to the human body and psyche (cancer, depression, aggression, diabetes, weight gain, immune suppression, etc.) it is really hard for me to understand why it's still legal! (especially when a life-giving, delicious food like raw milk has practically been banned outright) Chalk this up to industry pressures: the sugar and corn industries (which of course makes high-fructose corn syrup) are incredibly powerful and more or less "own" many government representatives and agencies (USDA, anyone?).

Well, I'll get off my soap box here. Just keep in mind if you're trying to cut down on sugar that there are a few simple rules to follow:
1. substitute (use raw honey, molasses, maple syrup, or dehydrated cane juice instead of sugar or corn syrup products; while these products will still break down into sugar in your body you will at least get the benefit of the enzymes and minerals which are present in natural sweeteners but not present in refined white sugar; oh, and I should mention artificial sweeteners should be avoided like the plague they are)
2. go slow -- cut down gradually on the amount you use (i.e. a little less every day in your baked goods or coffee until you reach a reasonably-low level, or slowly begin substituting white-flour items with whole wheat)
3. resist your cravings -- eating refined carbohydrate foods and sugar in all its forms (soda, muffins/bagels, pretzels, goldfish crackers, juice, etc.) will simply reinforce the desire for more. I have found that having a couple cookies a few days in a row will make my body expect it -and want it- again and again! Even chewing gum will create this desire: every time you taste something really sweet you will want to experience the sweet taste again, whether it be a few hours later or the next day. The more times you can simply avoid giving in to this desire, the faster these chronic cravings will subside.
4. boost your protein intake -- this will really help with refined-carb cravings (think of it this way: your body is starving for nutrients (protein) so it craves calories (sugar))
5. ADD FATS!!! This is probably the most important thing you can do. While we have been taught to avoid most animal fats thinking they are what is causing our mass epidemic of obesity and chronic disease, this advice is totally wrong. We really need high-quality animal fats (pure butter, lard, cream, duck/goose fat, eggs, meat, etc.) in order to meet our nutritional needs and quench sugar cravings. These fats are very useful for treating numerous disorders from infertility to hypoglycemia. Olive oil, nuts/seeds, avocado, and coconut oil & cream are also great, but not quite as satisfying for many people (and among the plant sources of fats, only coconut products provide a lot of the all-important saturated fats ). You can pretty much eat the amount that feels right for your body without worrying about things like cholesterol, blood pressure, and weight gain. Not only will you easily shed a few unnecessary pounds by eating this way, you will also experience a lift in your mood, greater patience and resilience, more energy, better sleep, clearer skin, and fewer colds/flus and infections (remember, all bad bacteria, tumors, cancer, etc. feed on sugar).

*One note on animal fats: go for local grass-raised animal products whenever possible, and balance them out with a good amount of leafy greens. Experiment with quantities and types that feel right for you!

Shouldn't we be fat by now?

If you've been following this blog at all you know how much I love cooking with butter and eating things like eggs, cheese, and ice cream. So you may be wondering by now why we aren't fat. We have all been told that fats in food (particularly animal fats) are what make people sick and overweight. However, while we won't touch trans fats at our house with a ten-foot pole, we are eating plenty of animal fats and some natural plant fats as well (such as those in things like nuts and olives) -- AND enjoying excellent health. Oliver and I also take daily high-vitamin cod liver oil (from Radiant Life) which provides excellent amounts of vitamins A and D, as well as the all-important omega 3 fats. [I take 2 tsp. daily, or 2500 IUs of D and 25,000 IUs of A, plus 1.6 grams omega 3 fatty acids in the form of EPA and DHA; Oliver receives about 1/2 tsp. which is important for his health since vitamin D does not come through in breastmilk. We both drink it mixed with raw milk - Oliver relishes his but I gulp mine quickly while holding my breath. Vitamins A and D are crucial for pretty much all types of development and for healthy immune function.]

It is my firm belief that refined carbs and processed foods (which are largely made of refined carbs) are what cause weight gain and innumerable health problems. At our house we try to avoid processed foods as much as possible. The most processed we get is occasional organic whole wheat pasta, Amy's canned refried beans (the black-bean version is eat-from-the-can delicious!), blue-corn taco shells from Whole Foods, and my favorite whole-grain Kavli crackers. And yes, now and then we eat things like potato chips or shortbread cookies, but these are few and far between and always the best quality (which are usually better for you). All these great high-quality fats are curing my hypothyroidism and long-time hypoglycemia, and making me even-tempered and consistently happy for the first time in my life. Plus they make for incredibly rich breastmilk and a happy, well-behaved baby. I have also noticed that since eating this nutrient-dense, high-fat diet I have totally stopped craving sweets and carbs.

When people look askance (or even shocked) at my suggestion that they eat things like (gasp!) butter or whole milk, I like to mention the Masai of Africa, who are reported to consume up to 400 grams of fat on a daily basis, mainly from meat and raw cultured milk. Granted these people are living a more or less traditional existence with plenty of daily exercise, but they are effortlessly slim and healthy - something most Americans cannot claim to be. Until the past century, in this country we ate plentiful amounts of butter, lard, eggs, raw full-fat dairy, liver, and fatty meats and enjoyed far better health, high fertility rates, and much smaller waistlines than the average American does today -- as well as enviably low rates of heart disease, diabetes, and cancer.

All this is to say, as long as we keep seeing positive effects of our new way of eating at our house, we will continue! Of course, I also believe firmly that we should buy the best quality we can possibly afford, and limit consumption of conventionally-produced animal foods and fats. Farmers' markets and local buying clubs are the best way to do this.