Healthy Holiday Snacks

The Vitamin War

One more time:  Get your vitamins the old-fashioned way—from real food.  Many have been sidetracked by the convenience of synthetic vitamins in pill form and an industry—particularly strong in Utah—arose to advertise and sell such supplements.  But there was never any evidence that this was a good idea.  We’ve been saying that for three years in this blog—here, here, and here

Now an L. A. Times article notes three new studies from the prestigious Annals of Internal Medicine that basically say the $28 billion Americans spend on vitamin pills is money wasted.

There are exceptions worthy of note, which may be recommended by your doctor, including these: 

  1. Older people may be deficient in vitamin B-12—especially vegans as B-12 is found in animal products—a difficult to diagnose condition with serious consequences. 
  2. Neurotube birth defects (NTDs) like spina bifida are reduced with folate pills if you don’t get sufficient dietary folic acid. 
  3. Vitamin D pills can help people in northern climes with insufficient winter sunshine. 

Other examples of proven benefit exist for certain medical conditions.  So there is a place for pills when prescribed by an informed doctor.  Still, the starting point is to eat a varied whole foods diet and avoid highly processed factory foods.

Healthy Meals

Of our 13 rotating themes, the 4th is meals.  This is what we’ve said so far:

  • Healthy Change #4—Breakfast: Your morning meal must contain more fiber than sugar.  Generally speaking, natural fiber is good for you, added sugar is bad.  This rule eliminates 95% of the grocery store cereal aisle.
  • Healthy Change #17—Dinner:  Eat as a family.  The logic here is you won’t go to the work of cooking a healthy meal for a family of grazers and snackers.  But there are other important benefits for the family that dines together.
  • Healthy Change #30—Lunch:  If you eat away from home, bring healthy whole foods.  For the average working guy, lunch can be the unhealthiest meal.   There’s likely a better way to write this rule so feel free to suggest.

Winter Snacks

We address snacks twice because they’re the least healthy part of your diet.  Healthy Change #8 said: Enjoy a healthy mix of snacks by making a daily snack plate.  The idea behind the snack plate was to stop impulsive eating.  Our own experience is that this is a hard rule to keep, but well worth the effort.  If you get out of the habit, start anew.

It’s crazy when you consider the purpose of the season, but America’s worst eating strikes us in the Holy-days (the period between Thanksgiving and New Years).  A lot of candy is gifted in these happy days.  The Beautiful Wife makes a Danish pastry with slivered almonds that’s prized by her children; it’s sweet but we only eat it once a year, or so.

So this is a good time to rethink your snacking.  My best suggestion is to give any candy you receive away.  In this case, it’s definitely better to give than to receive.  Here are some ideas for healthy Holiday snacks:

  1. Oranges:  The Holidays mark the arrival of Navel oranges (and the last of the juicy Valencias).  The Cutie oranges are tasty and easy to peel.
  2. Nuts:  It’s the best season for fresh nuts.  We buy walnuts from a northern California grower, shell them by hand, and give them as Christmas favors.  This is also a good time to set out unshelled nuts with a nutcracker.  Nuts taste good without sugar and are a good source of minerals (read more here).  Brazil nuts contain selenium, an essential mineral that may be protective against prostate cancer.
  3. Pears:  There is less fruit to choose from during the Holidays, but there are several varieties of winter pears, like Anjou and Bosc.  Perhaps some readers can share their pear recipes.
  4. Healthier cookies:  Do you like the traditional sugar cookies covered with frosting?  For your own good, try Skip’s Oatmeal Cookies.  They have half the sugar and use fresh whole wheat, walnuts, and chocolate.
  5. Herbal Tea:  I’ve never been a herbal tea fan, it didn’t seem, well, manly.  But the Beautiful Wife got me to try TJ’s Harvest Blend and I now have a cup in the evening when I’m tempted to eat something sweet.  It’s relaxing too.

Healthy Change #43:  Regift all that Holiday candy left on your doorstep and enjoy your favorite healthy winter snacks.

Please comment:  Share your favorite winter snacks, especially healthy Holiday treats.


Funding the Bad Guys


One of our Word of Wisdom Living 13 themes is organization.  The biggest reason we buy unhealthy food is we have to get something on the table and when we’re not organized we’re forced into the convenience of the modern American diet (MAD). It could be take-out pizza, fast food, packaged meals from the freezer aisle, or something in a box.  There are a lot of unhealthy but convenient choices.

So Healthy Change #3 said to write a weekly menu.  Healthy Change #16 recommended using a shopping list.  And Healthy Change #29 suggested keeping a checklist of your favorite healthy foods, lest they be forgotten.  So now we come to the last Healthy Change for this theme.

The Advertising Age

I read old books to understand how the American diet went so wrong in the last century.  It’s a fascinating mystery, how people threw away 200 generations (the time of recorded history) of food tradition in just one century.  In this post I’ll jump over the Industrial Revolution inventions that created the modern American diet (MAD) to talk about how this was so successfully sold to us suckers.

We’re at the 50th anniversary of a business classic—Confessions of an Advertising Man—by David Ogilvy, a clever Scotsman known as the father of modern advertising.  Ogilvy brought elegant reasoning to the marketing business; he and other talented people persuaded America to abandon home-cooked foods for convenient factory-made food-like products.  It was quite an achievement.

It wasn’t just convenience they were selling, but also novelty and modernity.  Housewives across America became hooked on the newest new thing—about 20,000 new food products are introduced each year.  That’s crazy.  It’s expensive to create these but Food Inc also spends about $10 billion each year to keep us buying the MAD diet.

It’s a big waste—all this money spent for a bad purpose.  Food Inc is stuck in this cycle—if we don’t give them our money for novel food-like stuff they will go the way of Wonder bread.  Actually, the bankruptcy of the corporation behind Wonder bread is an encouraging event.

Bottom line:  When we buy the MAD diet, we fund their bad behavior and, worse yet, we undermine the health of our families.

Stronger than the Government

Because of all the money we’ve given them, Food Inc is now more powerful than the U.S. Government.  How do I support this?  Just tell me one unhealthy food product that the government has banned.  Cigarettes?  Not exactly a food but you inhale it and you know how successfully they fought off the government. 

In the last decade just about everyone has become aware of how unhealthy hydrogenated trans fats are.  Yet they’re still sold in every store.  The USDA is a coconspirator in this because they allow them to advertise foods as trans fat free if it contains 0.5 gram or less of trans fats.  Go figure. 

But Food Inc has an Archilles’ heel:  They need our money.  They live or die on the daily decisions of us humble citizens pushing our carts through the grocery stores.  The best way to support the food reformation and send a message to Food Inc is to stop buying their unhealthy food-like goods and eat real food.

Healthy Change #42:

Vote with your dollars—only buy healthy food products!


Loving Fat

The quick answer:  Most of what you were told about dietary fat was crazy wrong.  You need fat, so here’s a simple rule:  Enjoy traditional fats; avoid modern factory fats.


Fat Review

Word of Wisdom Living—so wisely named—presents 52 Healthy Changes based on 13 themes visited once per quarter (card players know that 4 x 13 = 52). 

For this week’s theme of “fat” here's the healthy change history:

#2:      Never buy deep fat fried foods.  This isn’t just because most are still cooked in hydrogenated oil—though that’s reason enough—but also because the oils are damaged (oxidized, etc.) by protracted heat exposure.  Read more here and here

#15:    Include omega-3 fats in each meal.  It’s crazy that omega-3s are the most abundant fats on the planet (they’re in everything green, even algae, and in whatever eats those green plants) yet are the most deficient fat in our diet.  It’s just crazy.  Read more here

#28:    Limit chips to national holidays, or for scooping a healthy dip or salsa.

#41:    Eat traditional fats like butter and (California) olive oiltoday's topic.

Traditional Fats

The two fats we eat most in our home are butter and olive oil.  Each has an honored place in food tradition, they’re even Biblical, yet both were shoved aside in the last century by factory food-like products.  Butter was displaced by margarine, which was falsely claimed to be healthier.  Olive oil was replaced by “partially hydrogenated vegetable oils”, a chemically refined product also wrongly advertised as healthy.  The world was tipped upside down through modern advertising.

Olive Oil

Read more about the anti-cancer, anti-inflammatory, and pro-cardiovascular benefits of olive oil in the post titled Olive Oil 101.  I prefer the U.S. olive oils (mostly from California) because they’re usually fresher and less adulterated.  Taste or smell the imported stuff—I fear those sneaky Europeans are sending us their trash.


We enjoy butter and eat it without guilt.  In a past post I made an eye-opening visit to the butter aisle of our local grocery. The newest products in this aisle are the "spreads" that try to replace margarine—I avoid both.

Here’s another reason to enjoy butter—butyric acid, a short-chain, 4-carbon, saturated fat (also known as butyrate) offers anti-cancer properties.  Butter is the main dietary source of butyric acid, containing 3-4%. 

Worried about getting fat from butter?  When certain rats are fed high-fat diets they get real fat.  But if butyrate is included, even though it’s a fat, they don’t.  Pretty interesting because who would have thought that eating butter might help humans avoid adding fat?  Butyrate also reduces inflammation, insulin levels (while improving insulin sensitivity), and the risk of metabolic syndrome. 

Low-Fat Milk?

While on the subject of butter, we should address the fat in dairy products.  I like milk—the more natural the better—but shun the low-fat varieties.  It’s revealing that America got fat while eating low-fat food substitutes.  It’s just Orwellian.  A Harvard study noted in this post on milk linked consumption of low-fat dairy with increased infertility in women.  My thinking is anything that reduces women’s fertility can’t be healthy. 


Please comment:  Want to know what makes us fat?  It's not from eating fat, but from our addiction to sugar in processed foods.  Share your thoughts on healthy fats.


The Peace Within

The quick answer:  Worried sick?  Kick the stress habit.

A Cabin in the Woods

Way back in the ‘30s, my grandfather had the brilliant idea to build a cabin in the woods.  As a child, I loved its rough-sawn exterior and knotty pine interior.  To get to it you left the highway, crossed over a wooden bridge, and took a narrow dirt road through the forest.  The cabin had a large shady porch perfect for sitting and reading.  For 75 years that cabin—shown above—was a gathering place for our family.  Though our means were modest, our little cabin in the woods made us children feel rich as any king. 

My fondest childhood memories revolve around grandpa's cabin.  I've a memory of climbing upstairs to bed, a little afraid of the dark, and falling asleep as the flame from the kerosene lamp flickered on the walls.  I awoke to the morning sun shining through the trees and the reassuring sound and smell of a crackling fire.  The long night had passed into another delightful day at the cabin.

Life can be stressful, even for kids, but at our cabin I never felt anything but peace.  One key to health is to extend that peace into the spheres of our adult lives.  That's not easy, but definitely worth doing.


There may be shortages of some things in life, but there’s always enough stress to go around.  But stress, though a bit is necessary to get us moving in the morning, is toxic in excess.  Most of our Healthy Changes are about eating right, four support exercise, but just one addresses stress.  So, for your own good, please take some time to ponder this Healthy Change.

We discussed stress in a post last year.  We talked about Hans Selye (1907-1982) the doctor best known for linking chronic stress with disease.  We discussed the role chronic stress plays in premature aging (the meanest cut), cancer, and heart disease. The list goes on.

There’s a ratchet quality to stress—after a stress episode, we often don’t return to the relaxed state.  Rather there is a residue that remains so that in the next bout—and there’ll always be another episode—we’re driven to higher and higher levels of stress.  When caught in these chronic stress cycles, we take it as the new “normal.”  Like fish in water, we can be quite unaware of a toxic stress level. 

It's a measure of things gone awry that the Christmas Season—the time we celebrate the birth of Christ who offered a new form of peace—is the most stressful time of the year.  Do Christmas different—celebrate peacefully.

Finding Peace

The key is not to run faster but to step out of the stress cycle.   Here are seven ways:

  1. Family: The supporting love of family can be a great comfort.  Who hasn’t come home from work, carrying all the troubles of the day on their shoulders, and found instant relief by getting down and wrestling with the kids?
  2. Best friends:  A study of English children found being with their best friend gave the best relief from stress.  Cortisol, the stress hormone produced by the adrenal glands, was most effectively relieved for children by best friends.  Who’s your best friend?
  3. Music: The beautiful wife saw a bumper sticker for the classical music station:  “Less stress, more Strauss.”
  4. Exercise:  Strengthening the body helps it to relax and stimulates a similar process for the mind.
  5. Worship:  Don’t you find, in the rhythm of church ritual, clarification of what’s really important?  Whatever your faith, the God who orders the universe knows your name and proffers His peace. 
  6. Meditation:  Thinking more deeply about whatever troubles you can lead to new insights, and better paths to follow. 
  7. Laugh:  Remember Ferris Bueller?  Life goes by pretty fast; if you don’t stop and have a little fun, you just might miss out

Please Comment:  Too much  stress for comfort?  Stess can be addictive but you can break the pattern.  Share your best stress reduction experiences.   Been worried sick?  It happens.  How do you get well?  Stress is one ailment where you can be your own best doctor.


Another Problem with Processed Foods—the Sodium-Potassium Ratio

The subject this week is processed foods and in the post below (Limiting Food Processing) we spoke of the problem of excess phosphate in such foods compared to real food.  Phosphates added to processed foods extend the shelf life and tastefulness.  Unfortunately, they have the opposite effect on your life—you’re likely to die sooner.

If this wasn’t bad enough, there’s a similar issue with sodium and potassium.  Both are essential to your survival but you need them in the right ratio.  Basically, eating real food (vegetables, fruits, whole grains, a little meat) gives you the right ratio.  Eating processed foods gives you too much sodium and too little potassium.  The sodium comes from added salt—salt (sodium chloride) is the cheapest way to flavor food but too much is a problem.

If your sodium-potassium ratio is high that’s bad because you get too much sodium and too little potassium—a common problem in the modern diet.  Simply put, getting more potassium (from whole foods) reduces risk of death but eating more sodium (diet high in processed foods) increases your risk of death. 

How bad is the risk?  A 2011 study (discussed here) looked at 12,267 people in the NHANES III data base and compared the sodium-potassium ratio of their diet to their risk of death over a 14.8 year average follow-up.  The highest sodium-potassium ratio quartile (top 1/4 of the group) was compared to the lowest quartile.  Results were scary: being in the highest quartile gave you a 46% higher risk of premature death from all causes. 

The data was especially bad for the risk of heart attack—you had over twice the risk (115% higher) if you were in the highest sodium-potassium ratio group.  So one more reason to eat food as close as practical to how it was first created, and to slash the purchase of packaged food.  Feed your family real food!


Limiting Food Processing

The quick answer:  Limit exposure to processed foods by eating whole foods as close as practical to how they were first created.


A Food Catastrophe

Food corporations, starting in the late 1800s but mainly in the 20th Century, innovated beyond traditional forms of food processing to create novel but unproven food-like products.  These new food forms made a good business but were bad for our health—it took time but the catastrophic increase of chronic diseases now afflicting the U.S. was the inevitable result.  

I suppose the toll of premature death from these industrialized foods exceeds the casualties of both World Wars, though it’s not something likely to be reported.  It was a food catastrophe that occurred in several phases: 

Phase I—Ingredients:  Food ingredients were the first targets: cheap white sugar, refined white flour, pure white salt, Crisco shortening, margarine, and chemically refined vegetable oils.  In the processing of salt natural trace minerals were first removed and then, after problems arose, one was restored:  iodine.  A similar process occurred with white flour, now known by the inaccurate phrase, “enriched flour.”  Hydrogenation, which creates harmful trans fats is a sad example.

Phase II—Foods:  Factories began to combine cheap ingredients into convenience foods that could be “branded.”  Crackers (Nabisco soda crackers), cookies (Oreos), and breads (Wonder Bread) are early examples but there were also novel products like Jello.  Jello mainly sugar with gelatin from animal hoofs as a thickener, plus artificial flavors, was a good example of Madison Avenue branding.  Cake mixes—unhealthful as they were—were another post-WWII food convenience.  The granddaddy of all these however is the cola drinks, a meal you could drink and addictive enough to make you a user until you died.

Phase III—Meals:  After ingredients and foods came complete meals.  This final phase had several iterations, ranging from frozen TV meals to fast food, which made home kitchens redundant.  Walk around your local grocery store and observe how the frozen prepared food section has expanded in your lifetime.

Factory foods require:

  1. Cheap ingredients (think refined flour, sugar, salt soybean oil)
  2. Fast process time,
  3. Long shelf life (“dead food” is great for shelf life)
  4. Potential for branding,
  5. A mildly addictive taste.

Nutrient value, you can see, is not a consideration.  In fact, the demand for longer shelf life causes many nutrients to be removed during processing.

How Much Processing is Too Much?

There’s a food reformation underway—which I define as a return to eating food as close as practical to how it was first created—and people are relearning how to eat.  In the food reformation, processing of foods should be minimal and not affect the nutrients.  That’s the starting point.  But Food Inc makes their money from processing and nutrients, though good for us, usually reduce shelf life. 

I think this is the food battle of the 21st Century—finding a better limit on food processing.  The battle must be fought by us consumers—Food Inc, like the dinosaur, won’t go away on its own. 

Alice Waters, the creative force behind “local seasonal food,” and founder of Berkeley’s famed Chez Panisse restaurant, simply reinvented the forgotten half of the Mormon scripture called the Word of Wisdom that calls for eating fruits and vegetables “in season.” 

How much should food be processed?  This is a common question and the subject of this post.  Here are examples of appropriate minimal processing:

  • Butter (churning cream is impractical unless you own a cow), but not margarine, nor the spreads that replaced margarine,
  • Farm milk—titled the ultimate probiotic in a recent article
  • Sourdough whole grain bread (no added preservatives),
  • Prewashed, precut, and bagged greens—they make fresh salad easy,

This brings us to Healthy Change #37:

Eat whole foods, as close as practical to the form in which they were created.

Phosphates and Processed Foods

There’s more, from a Web MD post titled “Less Deli May Reduce Kidney Disease Risk.”  The article featured a new study showing that kidney function could be protected by avoiding visceral (belly) fat and processed foods.  Here’s a quote: “A good rule of thumb is that if the food comes in a package, it’s likely to be high in phosphorus.” 

Basically, phosphate based additives protect the taste and shelf life of processed foods, but are hard on the kidneys.  If you know anyone who suffers kidney failure and needed kidney dialysis, you’ll understand the importance of looking after kidney health.  Whenever possible, eat fresh food!


Fresh Whole Wheat Flour

The quick answer:  Whole grain flour should be fresh.


San Francisco Bread

We’re going up to San Francisco in the morning.  The Beautiful Wife will shop for Christmas ornaments with the other women of the family I grew up in.  It’s a tradition.  She tries to buy ornaments as gifts for the kids that recognize some achievement of the year.  I like that idea, that when you decorate your tree with these collected ornaments you revisit the important steps of your life.  And San Francisco is ground zero for serious bread baking, which fits into this post.

Sourdough Whole Wheat

America is finally done with Wonder Bread.  The company went out of business—I guess people stopped buying.  So here’s the next thing in healthful bread:  Whole Wheat Sourdough.  You know why whole wheat is best.  So now we’ll talk about the benefits of sourdough. 

Mike Pollan, the best nutrition writer of our time, came out with a book this year:  Cooked, A Natural History of Transformation.  It’s not as good as In Defense of Food, but it does have an interesting section on the use of sourdough. 

People have eaten sourdough breads for 98% of recorded history.  But in the last century we turned to modern single-specie yeasts because they were fast.  Well it seems the slow action (it can take hours) of traditional sourdough yeasts had hidden benefits:

  1. The long fermentation of sourdough breaks down the phytic acid in grains that locks up the minerals.  We need these minerals, for example, to build strong bones and avoid osteoporosis.  With sourdough breads the calcium and phosphorus are more bio-available.
  2. The long fermentation more thoroughly breaks down the gluten proteins that are problematic for some people. 
  3. There’s another benefit, sourdough breads have lower Glycemic Index (GI), important for prevention of diabetes.

That’s pretty much the message of 86 pages of Pollan’s writing.  The last bakery I went into, I asked to speak with the manager.  I had a question:  Do you offer sourdough whole grain bread, and if not, when?  He was baffled by my question.

But I’m encouraged to find a bakery here in California—Old Town Baking—that provides Whole Wheat Sourdough to the local Sprouts store.  It’s a nice heavy bread with a tangy taste.  The Beautiful Wife loves it toasted with a sharp cheese melted on top.  (I should mention that it’s not 100% whole grain, just about ¾; there’s about ¼ of enriched flour.)

Fresh Whole-wheat Flour

So I have a question for Old Town Baking:  How fresh is your whole grain wheat?  This is the next frontier in flour because whole-wheat flour doesn’t keep well.  It’s best if you grind it at the time of use because the omega-3 fats and some vitamins are attacked by oxygen in the air once the protective husk is removed.

That’s the holy grail now—sourdough whole wheat bread make with freshly ground flour.  You can do this at home if you keep a sourdough starter.  That’s our next step.

Healthy Changes for Grains

Grains are one of our 13 rotating topics and this is what we’ve said in the Healthy Changes so far:

#10:  Bread should be whole grain with more natural fiber (see the nutrition panel) than added sugar. 

#23:  Eat a variety of whole grains.

#36:  Use fresh whole-grain flours. 

I think we’ll modify this week’s post when we have more experience cooking with sourdough starters.  Maybe it’ll say:  Bake your bread using sourdough starter and fresh-ground grains.  I like this, that we keep improving the Healthy Changes.


Simply Healthful

I love simplicity, not just for its beauty, but because its the key to survival.  I like to watch TV cooking shows but in the end, the food seems way too complicated for real people.  Alice Waters, known for using seasonal and local food in her famed Chez Panisse restaurant, based two recent books on the “art of simple food.”  It’s in the titles. 

When the Beautiful Wife and I sit down to a meal that’s simple, appealing, and healthful, we feel like we’re finally starting to get it.  I had promised to share a recipe for blackened salmon, so here it is.

Skip’s Blackened Salmon

It’s terrible that I call this “Skip’s” because I didn’t invent any part of it.  I guess it’s just a way of saying I endorse it.  I prefer “wild” salmon, but we mostly buy the farmed salmon at Costco.  The package is 2 to 2-½ lbs. and I divide it into five or six portions, wrap them in freezer paper and a plastic zip-loc bag and slip them into the freezer.  Our goal is to eat fish twice/week so we’ll have salmon for one meal and perhaps a shrimp or crab salad the other meal.

We’ve tried several ways of cooking salmon—boiling, baking, and frying—and frying is our current favorite.  Thaw the salmon, coat it with a blackened seasoning (we use Cajun’s choice), and put it in a frying pan with a little olive oil and butter over medium heat.  You want to hear a little sizzle.  The exposed edge of the fillet is the sign of “doneness.”  Depending on thickness, it may take 10 minutes for the first side and 6 minutes for the second side.  Any man can do this.

For a salad the Beautiful Wife is using Costco’s Sweet Kale Mix, which claims “7 super foods."  We like the convenience and think it a good example of minimal food processing.

The oven-roasted potato wedges are simply cut with the peel on, tossed in a little olive oil with black and red pepper and salt, and then placed in a 400 degree oven.  It takes about 20 minutes for the first side and 15 min. more after turning over.  You can set the table and organize the rest of the meal while the first side is roasting.

This is one of our favorite meals—it’s simple, healthful, can be prepared in 40 minutes (the potatoes take longest), and a good value—two can eat for under $6 total.  Oh, the lemons come from our tree so they're free.

Please comment:  Do you have a favorite meal that’s simply healthful?  Please share.  We ought to collect these in a book of menus complete with recipes.  It could be called "Simply Healthfyl Word of Wisdom Meals."  A good project for 2014.


A Heartwarming Halloween

Thank You

Thank you for the many kind and thoughtful comments to the last post.  It was wonderful and I’m much encouraged.

Happy Halloween

The Beautiful Wife dearly wants trick-or-treat children to be happy.  To my chagrin, she buys a lot of candy.  “It’s just one day of the year,” she reassures me.  But this year I also bought apples—for an experiment on our little guests. 

“Here’s the deal,” I greeted the kids, holding up two bowls, “you can have all the candy you can grab, or one of these tasty Honey Crisp apples.  But you have to choose—you can’t have both.”  Now that’s a hard black-or-white choice.

I feared the worst—that the apples would remain untoucheed as greedy fingers reached for candy.  But the kids rose to the occasion—over half choose apples and I was euphoric.  The mothers of younger children were usually nearby, a little surprised to see their family nutrition values put to the test on Halloween.  When their kids chose apples, I congratulated the mothers, who seemed relieved. 

The older kids presented a dichotomy.  Girls mostly chose apples.  One said, “Oh good, I actually was hungry.”  I liked the idea that candy wasn’t what you ate when you were hungry. 

Boys, by contrast, didn’t even pause as they grabbed big handfuls of candy.  In that moment I could see the future of the fast food business—as people become more informed about nutrition and drift away, young men would remain their victims.  But overall I was much heartened by our Halloween experiment.

The next morning on Facebook I read about a lovely girl from this area, now a mother, who had a hilarious time handing out celery! 

Got A Food Philosophy?

Last night we watched two (taped) TV shows.  I was critical of the conventional wisdom nutrition being taught.  The Beautiful Wife thought they were at least trying.  The shows: 

  • “Recipe Rehab,” (sponsored by a for-profit start-up, Everyday Health).
  • Jamie Oliver’s “15-Minute Meals”, an idea also offered by Rachael Ray, Martha Stewart’s Real Simple, and a host of imitators.

Why was I critical?  These guys are all in this for a profit and that always compromises what they present as they depend on advertising dollars from Food Inc.  Just watch the advertisements—you don’t see real fruits or vegetables advertised, just Food Inc stuff that comes packaged, or drugs to treat the problems packaged food creates.  That’s why this blog doesn’t accept advertisements.

But there was one lesson:  To have a food production (blog, TV show, book, whatever.) you must start with a philosophy about nutrition.  That’s too big an idea for these shows—they just hustle the conventional wisdom:

  1. Conventional wisdom #1:  Fat is bad.  We say the opposite—fat is a vital, necessary nutrient, but you must choose healthy traditional fats (butter, olive oil, fat on pastured or free-range animals).  By the way, if you taste compare domestic olive oil (most comes from California) against the imported stuff from Europe (often adulterated with cheap oils and slightly rancid) you’ll love the domestic.
  2. Conventional wisdom #2:  Salt is bad.  Actually, when you chose natural foods instead of highly processed food-like substances, the salt problem goes away.  A reduced-salt product from Food Inc is still an unhealthy choice.  Just make your own food and keep sea salt with all the trace minerals in your pantry.
  3. Conventional wisdom #3:  Calories are bad; reduced-calorie is good.  This is a big misconception—calories give us needed energy for life.  Natural foods are dense in nutrients and low in calories—the right mix.  The packaged stuff made by Food Inc is just the opposite—high in calories (from sugar, their main “taste” and highly-refined vegetable oil) and low in nutrients (to give a long shelf life). That’s the wrong mix.


I’ve been reading a 1989 cookbook Lemon Twist by Ruth Reeder, suggested by a neighbor who knows “Ree,” as she is called.  I’m loving the idea of how many dishes are improved by a twist of lemon.  For example, there’s Skip’s Blackened Salmon, a recipe I’ll share in the next post.

Please comment:  Do you have a favorite cooking show, or book, or recipe?  Please share.


The Truth About Dietary Fat


The quick answer:  Essential omega-3 fats are vital to your health but just remember you need both short chain (from plants) and long-chain (from fish and animals that eat those plants).


Thanks for Your Comments

There were four thoughtful comments to last weeks post—three shared information about legumes and one made a plea:  “L” said,  “Where have you been?  You used to write at least once a week . . . I miss your wisdom, please post as often as you used to . . .” 

Well, it’s true that I’ve posted less often of late but I’ll make a promise:  If readers will comment more (sharing healthy eating ideas), I’ll write more too.  That’s my promise—it’s a win-win.  It’s interesting that while comments have declined, readership continues to grow.  So thanks, everyone, for making this the premier Word of Wisdom site.  Please note that it’s also non-commercial—no ads.

Meat and Fat

Meat and healthy fats are separate themes in our 52 Healthy Changes, but there is an intersection—modern meat contains significant fat.  So if you eat meat “sparingly,” you’ll likely consume less fat.  There are lots of reasons to eat meat sparingly—some sources say that over 90% of the pollutants in our diet come from meat!  So “sparingly” is good, but choose meat from healthy—meaning "pastured"—animals.  Pastured meat has a lower fat content but more long-chain omega-3 fats as well as more vitamins.

In the last generation official sources made war on fat—fat came to be bad, a cause of heart disease.  That was a big mistake--dietary fat doesn't cause heart disease.  We need fat, in moderation.  Fat is critical to our bodies; 60% of your brain is fat and ¼ of it is long-chain omega-3.  So brain health depends on eating longer omega-3 fats.

It’s confusing, long-chain and short-chain, but here’s the thing to remember: 

  • Short-chain omega-3 fats:  Plants, especially the green plants that cover the earth, produce these fats.  Green organisms in our oceans are another big source.
  • Long-chain omega-3 fats:  Animals (and fish) eat those plants and convert the short-chain omega-3 fats to the long chain form.  The two most critical are known by initials—EPA and DHA. 

To promote intake of healthy fats, Healthy Change #35 says: “Include long-chain omega-3 in your meals most days.”  So besides eating meat sparingly, it’s critical to eat the right meat products.  In the picture above sources of long-chain omega-3 fats are included:

  1. Cold-water fish (shrimp, but add salmon, sardines, and trout also),
  2. Eggs (especially from pastured chickens that get lots of sunshine, greens, and bugs to eat) were discussed here.

We should also add pastured meats as a 3rd source.  I say “pastured” because when an animal is on the high grain diet used in feedlots, their omega-3 fat content steadily decreases and omega-6 increases.  We need both but the ratio in pastured animals is healthier than in feedlot meat.  That’s one reason to include lamb and buffalo meat on your menu—these are generally pastured and not taken to feed lots.

Please comment:  How do you include the long chain omega-3 fats in your diet?  Have a recipe to share?  Later we’ll post the recipe for Skip’s Blackened Salmon.