The truth is finally seeing the light of day! You get to decide whether you live this life as a person full of energy and good health or one always struggling with illness. If you’re currently sick, don’t despair – your body can heal itself, or at least, feel a lot better than it does right now. If you’re currently healthy, that’s great! Are you doing what you need to do to prevent disease, stay medicine-free, and feel alive?
“The Best Natural Foods on the Market Today” knows that quality whole foods are the cornerstone of great health. If you’re not quite sure what this means, or how to begin changing your diet, then you’re in the right place!
The information in the book, were written to help empower you, your family, or someone else you love to start down the road of healthier eating. Good luck on your journey!
About the Book
Nutritionist Greg Hottinger, RD, has written a great guide to the healthiest brands of natural foods available today. Written in a conversational style, The Best Natural Foods on the Market Today shows you how to improve your health simply by choosing specific brands of your favorite foods. This easy-to-read guidebook is based on a simple yet intelligent premise: some foods are dramatically better for you than others.
The quality of our food depends on how it is grown, raised, processed and packaged. With this Yuppie’s Guide to Hippie Food in hand, you will be able to make choices that will help you become healthier, feel better, and look your very best.
Do you know how to identify quality staple foods, like chicken, eggs, milk, butter, yogurt, bread, soup, and juice for you and your family? The Best Natural Foods makes it simple by telling you exactly what to look for when comparing different products. Learn about other natural foods that studies have shown can prevent heart disease, cancer, and other diseases. Delicious recipes make it easier for you to try these foods and my bet is, you’ll like them!
Order your copy today on Amazon.
| The Best Natural Foods on the Market Today includes delicious recipes that are easy to prepare. |
| • Smoothie Royale | • Woodstock Black Beans & Greens |
| • Cosmic Quinoa Salad | • Summer of Love Spelt Bread |
| • Outtasight Thai Chicken | • Cashew Goddess Dressing |
| • Mystic Miso Soup | • Far Out! Flax Oil Dressing |
| • Bellbottom Burritos | • Flower Child Cucumber Salad |
| • Diggin’ On Tempeh | • Lay It On Me! Lemon Tahini Dressing |
Some Useful Info About Proper Nutrition
- Nutritional Yeast
- Spice Up Your Diet
- Cooking Oils, from Fields to Frying Pans
- Vitamin A: Are You Getting Too Much?
- Omega 3 Fats: For Those That Don’t Eat Fish
- Organic Beer: Tapping a New Market
❗ Nutritional Yeast
Welcome to The Best Natural Foods Topics of Interest Section. This section provides an overview of the topic of nutritional yeast. You can find more detailed information about nutritional yeast and other important dietary topics in the book, The Best Natural Foods on the Market Today.
Nutritional yeast is a tasty product you can find in natural foods markets. These yellow flakes are a pure strain of yeast called Saccharomyces cerevisiae. In the same family as edible mushrooms, yeast has been used in food and beverage production for more than 5,000 years. Today, the same strain is used to brew beer, make wine, and leaven breads as well as develop the nutritionally-rich food called nutritional yeast *.
Each batch of nutritional yeast is grown on a mixture of cane and beet molasses for a period of seven days. B-vitamins are added during the process to provide the yeast with the nutrients it needs to grow. When harvested, the yeast is washed, pasteurized, and dried on roller drum dryers before it is ready for market. It is then used by food manufacturers in food products, added to boost the nutrient levels in pet foods, and simply packaged for sale in natural foods stores.
Red Star® is the leading producer of this product, providing almost all of the nutritional yeast sold in the bulk section of natural foods markets. Vegans (strict vegetarians) have used it for years as a source of vitamin B-12, an essential nutrient found primarily in animal products. Health seekers who strive to eat primarily a whole foods diet use nutritional yeast because it tastes really good with certain foods and adds extra nutrients to their diet. It can be added when you cook quinoa in quinoa recipes, in salad dressings made with flax seed oil, or even sprinkled on top of free range chicken.
Unlike active baking yeast, nutritional yeast is grown solely for its nutritional value. It should not be confused with brewer’s yeast, a by-product of breweries and distilleries. nutritional yeast is a low-fat, low-sodium, kosher, non-GMO food that contains no added sugars or preservatives. The cane and beet molasses used in the growing process does not make nutritional yeast sweet and is not a source of simple sugars.
Ingredients of Red Star Nutritional Yeast:
Inactive dry yeast, vitamin B3, vitamin B1, vitamin B2, vitamin B6, and vitamin B12
| Nutrients | Per 1 heaping tablespoon |
| Calories | 60 |
| Total Fat | 1 gram |
| Carbohydrate | 7 grams |
| Fiber | 4 grams |
| Protein | 8 grams |
| Sodium | 5 milligrams |
| Vitamin B1 (thiamin) | 640% Daily Value (DV) |
| Vitamin B2 (riboflavin) | 560% DV |
| Vitamin B3 (niacin) | 280% DV |
| Vitamin B6 | 480% DV |
| Folic Acid | 60% DV |
| Vitamin B12 | 130% DV |
| Selenium | 30% DV |
| Zinc | 20% DV |
If you are interested in adding nutritional yeast to your diet, you may also be interested in exploring almond butter, Organic Valley organic milk, and the healthy smoothie recipe which can be found in The Best Natural Foods on the Market Today- A Yuppies Guide to Hippie Food, Vol.1. In addition to great recipes and valuable coupons, this book also talks about the benefit of omega 3 eggs and the role trans fat plays in our diet.
*Important Note: Nutritional yeast DOES NOT contain active yeast. It is generally considered acceptable in moderate amounts for those following a diet designed to manage Candida albicans. Also, remember that there is a significant difference between brewer’s yeast and nutritional yeast.
❗ Spice Up Your Diet
It is estimated that prehistoric man regularly ate a wide variety of plants (to include in excess of 1000 different plants). Today, the average American eats roughly 20 different plant foods on a consistent basis. It is difficult to determine just how Jane and Joe Cro-Magnon’s lives were enhanced by this variety or how their health fared as a result of it, but there is no arguing that the health of the average American today tends to rank as fair to poor. While the variables that affect ones health are numerous and at times difficult to track, there does seem to be some innate wisdom to the idea that choosing many different plant types increases one’s chances of being exposed to some powerful compounds. Research is increasingly supporting that spices (typically, the dried aromatic parts of plantsgenerally the seeds, berries, roots, pods, and sometimes leaves) are an opportunity to significantly increase this variety and reap the potential health benefits of: increased immune system functioning (common colds, bacterial infection, allergies); decreased inflammation (arthritis, bursitis, tendonitis, and even heart disease); the enhancement of detoxification of enzymes and steroid metabolism; as well as antifungal and antibacterial effects.
The term antioxidant has become one of the nutrition buzzwords of the last few years. In simplified terms, an antioxidant is a chemical that prevents the oxidation/oxidization (“good” for the break down of sewage; potentially “bad” in the body) of other chemicals. These oxidized chemicals that result are called free radicals and they can be damaging to the body’s cells. If present, antioxidants can scavenge for free radicals, or “molecular garbage”, and minimize their deleterious effects. Because oxidation is being cited as a precursor to our nation’s most heavy-hitting diseases, heart disease and certain cancers, the findings on spices are exciting.
Although still in the initial stages, researchers are unveiling increasing support for a positive relationship between spices like those found abundantly in Indian cuisine and both the prevention and treatment of digestive-system cancers. Specifically, ginger and capsaicin, a pungent ingredient of hot chili pepper, have been shown in experimental lab tests to protect against experimentally induced mutagenesis and tumorigenesis. Curcumin, the active ingredient of the spice turmeric is reportedly several times more potent than vitamin E as a free radical scavenger and exhibits strong anti-tumor, antioxidant, and anti-inflammatory activity.
The most recent approach to heart disease is viewing it as an inflammatory condition, and the aforementioned spices show great promise as delivering COX 2 inhibiting compounds, those responsible for painful and debilitating symptoms. Cumin, used in both Indian and Mexican foods and combining black pepper with turmeric have been cited as effective pain relievers and anti-inflammatories for painful joint conditions and even headaches. Since recent evidence supports the role of cyclooxygenase (COX) inhibitors with reduced risk of several cancers as well as being effective in inflammatory conditions, there is little doubt that the benefits of antioxidants may be wide-ranging.
While the verdict is still out as to the most beneficial antioxidant and as to the optimal amount for results, embracing a cuisine rich in spice, as well as in fruit and vegetables, may further enhance the disease preventive capacity of one’s diet. At the very least it will give your taste buds a treat, adding just the right amount of spice to your menu… and your life.
Garam Masala (Hindi for “warm spice mixture”) is a blending of sometimes dozens of spices and is often used in Indian cooking. It is great sprinkled on popcorn, pasta, rice, roasted potatoes and any other vegetables. Simple dry roast or lightly toast and mill the following ingredients together.
A Basic Garam Masala
4 tablespoons cumin seeds
4 tablespoons coriander seeds
1 tablespoon cardamom seeds (not the pod, but the seeds contained inside)
2 cinnamon sticks, crushed
1 tablespoon black peppercorns
2 teaspoons whole cloves
After milling the above, add:
1 tablespoon lightly toasted ground ginger
1 tablespoon turmeric
Ground cayenne pepper to your desired “heat” tolerance
If you happen to be among those who have a limited tolerance for some of these “hotter” spices or are not particularly fond of the flavoring they impart, those associated with other ethnic cooking show similarly promising roles as antioxidants. Rosemary, basil, sage, thyme, summer savory, and marjoram all make wonderful flavor additions to more Italian or French-based dishes.
❗ Cooking Oils, from Fields to Frying Pans
Fried foods are an everyday part of the diet here in the South. You’ll find them on your plate at the local diner, as french fries, hash browns, onion rings, fried okra, fried catfish, fried chicken, and Mama Gertie’s famous tater tots. We southerners even came up with deep-fried turkey to get our fix during Thanksgiving. Sadly, we also have the highest stroke and heart disease rate in the country, which begs the question: Are the oils we’re using making us sick? Of course they are. While you may long ago have eschewed “fried foods,” you’ll want to read this article if you ever eat potato chips, tortilla chips, popcorn, fried eggs, stir-fry vegetables, or any food cooked at temperatures above 350 F.
Oils are a relatively recent addition to the human diet for the fact that creating them is cumbersome. It requires either a device that forces the crushed seeds against a metal head (a process called expeller-pressing) or chemical solvents, such as hexane, to extract oil from the nut, seed, or fruit being used. The solvent method is more popular because it is less expensive and easier; it pulls almost 100% of the oil from the seed (compared to 50%-70% for expeller-pressing). One problem is that hexane is harmful to the environment, and while there are no detectable hexane residues in the extracted oil (they evaporate), many consumers would rather choose those that are expeller-pressed (see Choosing Healthy Oils).
Both methods produce oil that can be sold to natural food stores as unrefined. The majority of these, though, go on to be processed to a greater degree to generate refined oils that have a longer shelf-life and a higher smoke point (the temperature which causes the oil to degrade). These oils, labeled as refined oils, can be found at both natural food stores and mainstream supermarkets. So, before we go any further, let’s consider what constitutes healthy oil.
Choosing Healthy Oils
The questions to ask are:
1) How was this oil produced?
Expeller-pressed oils (sold as unrefined or refined) are healthier than solvent-extracted oils. Unrefined expeller-pressed oils retain more nutrients (including antioxidants) that are used by your body to metabolize fats more efficiently. I recommend that you choose organic, expeller-pressed, unrefined oils whenever possible. Organic oils are from plants grown without the use of synthetic pesticides, fungicides, fertilizers, or herbicides. Spectrum Naturals is one company that makes a wide-variety of quality products, including mayonnaise, made with expeller-pressed oils.
2) How old is the oil?
To minimize the amount of rancid or damaged oils that you consume, buy oil in smaller containers, keep it out of the light, and consume it within three months. Look on the package for the date when the oil was produced. You may wish to refrigerate your oils to prolong their shelf life, although olive oil solidifies at cooler temperatures and should be stored in a dark pantry.
3) Nutritionally, what are the considerations?
Unrefined oils have more nutritional value than refined oils. Beyond that, consider the main types of fat the oil contains. In the 1960s, saturated fats (butter, beef, cheese, ice cream, coconut oil) were identified as unhealthy for the heart and Americans were told to switch to margarine and vegetable oil. It was a poor recommendation. Today, Americans that struggle with high cholesterol levels are told to lower saturated fats and avoid hard-stick margarine (trans fat). A better recommendation is to choose quality saturated fats, eat them in moderation, AND add more plant foods to the diet.
Saturated (butter, lard, coconut oil, palm oil)
Cultures that eat a diet rich in plant foods, and are moderate with saturated fats, have far lower disease rates than Americans. The French paradox (low heart disease despite regular use of butter and cream sauces) may be explained in part by the inclusion of more protective plant foods, including red wine. Consider that many island populations eat a diet rich in coconut milk and coconut oil/palm oil and have lower heart disease rates than Westerners. One plausible explanation is that coconuts are the only significant source of saturated fats in their diet (the traditional island diet is rich in fruits, vegetables, and fish). Keep in mind, too, that much of the past research implicating coconut oil used refined, and often hydrogenated, coconut oil.Our recent ancestors used butter regularly but also ate far more beans and vegetables and less red meat, cheese, and ice cream. Choose high quality saturated fats, such as organic butter and virgin (also called extra-virgin) coconut oil and use these in small amounts.
Polyunsaturated (vegetable oil, soybean, sunflower, safflower, flaxseed oil, grapeseed oil, sesame oil)
The regular consumption of polyunsaturated oils drives up our intake of omega-6 fats. Researchers believe that this is a problem and that too many omega-6 fats relative to omega-3 fats increase inflammation and disease rates. For this reason, it is wise to improve this ratio by increasing omega-3 fats, reducing omega-6 fats, or both. The easiest way to reduce omega-6 fats is to replace polyunsaturated oils with monounsaturated oils (the primary fat being an omega-9 fat called oleic acid).Natural food manufacturers regularly use high-oleic sunflower or high-oleic safflower oil (from a plant variety that was hybridized using traditional methods) to replace some of the omega-6 fats with oleic acid. When buying potato or tortilla chips, look for those that were fried with high-oleic oil instead of regular polyunsaturated oils. Two good polyunsaturated oils to consider when cooking are grapeseed oil and sesame oil (see below).
Monounsaturated (olive oil, almond oil, avocado oil, canola oil)
There is good evidence that extra-virgin olive oil contains numerous compounds that may help prevent disease. Populations that regularly consume olive oil have lower rates of heart disease and cancer.Extra-virgin olive is the healthiest type of oil to use on a daily basis. The term “extra-virgin” indicates that the oil was derived from the first pressing of the olive. Light olive oil is more refined but as you’ll see in the next section, can be a good choice when cooking foods at higher temperatures.
Canola oil is also rich in monounsaturated fats. While there are many negative claims made about canola, there is little evidence to substantiate them. What canola lacks is a long history of use. It was developed in Canada in the 1970s through traditional plant breeding methods to remove a toxic fatty acid called euricic acid. Commercial canola sold in markets today does not contain euricic acid. A large percentage of canola oil available, however, has been genetically modified (GMO) and has been sprayed with pesticides. Spectrum Naturals makes several organic (non-GMO), expeller-pressed canola oil products that are available in natural foods markets.
4) Am I using this oil appropriately?
Most people know that they shouldn’t cook flaxseed oil, but many still are heating olive oil to temperatures that damage the fatty acids and create carcinogenic compounds. When cooked oil begins to emit smoke (known as the smoke point), it is a sign that the oil has begun to degrade. Take a moment to learn what oils to use when frying, sautéing, wok-frying, baking at high temperatures, and searing food, and choose an oil that has a high smoke point. As you notice from the chart that follows, refined oils have a much higher smoke point than unrefined oils and are the best choice when cooking at high temperatures.
Note: The normal temperature range for frying is 325°F to 375°F
| Cooking Oil | Smoke Point |
| Avocado (refined) | 520 degrees |
| Almond (refined) | 495 degrees |
| Grapeseed (refined) | 485 degrees |
| Light olive oil (refined) | 468 degrees |
| Super canola* (refined) | 450 degrees |
| Super high-oleic * safflower oil (refined) | 450 degrees |
| High-oleic sunflower oil (refined) | 450 degrees |
| Peanut oil (refined) | 440 degrees |
| Sesame (refined) | 410 degrees |
*Made by Spectrum Naturals*
Next, keep a selection of healthy oils ideal for medium or lower temperatures (no more than medium temperature on your stovetop). Use these oils to lightly sauté vegetables, to prepare sauces, and to bake at low temperatures:
| Cooking Oil | Smoke Point |
| Coconut oil (unrefined) | 350 degrees |
| Sesame (unrefined) | 350 degrees |
| High-oleic safflower oil (unrefined) | 320 degrees |
| High-oleic sunflower oil (unrefined) | 320 degrees |
| Butter (organic) | 300 – 350 degrees |
| Extra-virgin olive oil (unrefined) | 250 – 325 degrees |
Hippie Wisdom
As is the case with all foods, quality comes with a price tag. Most supermarkets sell inexpensive yet highly refined oils that have lost much of their nutritive value (the major exception is extra virgin olive oil). Buy oils that are expeller-pressed and organically grown when possible, and that are packaged in smaller containers. Keep oils refrigerated or in a dark pantry (light and oxygen accelerate spoilage). Avoid reusing cooking oils because unhealthy byproducts can be created when oil is reheated. Many restaurants reuse their oil multiple times when frying and most fast-food chains still cook with hydrogenated oils.
Experiment with new oils. Here are my favorites:
- Everyday oil extra-virgin olive oil (many different tastes depending on region that the olives are grown). Avoid heating at temperatures higher than low-medium. Do not bake with extra-virgin olive oil.
- Stir-fry light olive oil (from natural food store), grapeseed oil
- Indian/Thai sesame oil (unrefined), coconut oil (virgin)/coconut milk
- Baking light olive oil, Spectrum canola
Choose snack chips cooked with high-oleic sunflower or high-oleic safflower oil. Use moderation with all oils, particularly with those containing more saturated fat (butter, coconut oil, and palm oil). Choose extra virgin olive oil for making sauces and dressings but avoid using when baking at 350°F or higher temperature.
– Greg Hottinger, MPH, RD
❗ Vitamin A: Are You Getting Too Much?
After suffering intense headaches, vomiting, and having their skin peel off in sheets, it wasn’t long before Arctic explorers began to have doubts about a dietary mainstay: polar bear. A laboratory analysis ensued, confirming these suspicions and specifically implicating the liver of the polar bear as the source of the explorers’ condition. Liver contains high levels of vitamin A, and because polar bears subsist largely on seals, including seal liver, their own livers are loaded with vitamin A. It turns out that a single ounce of polar bear liver the size of a golf ball contains more than five times the vitamin A dose considered toxic for humans. For this reason, the latest government guidelines encourage you to be moderate with your polar bear liver intake.
Jokes aside, there is a growing concern that Americans are consuming an excessive of vitamin A from animal products, supplements, and fortified foods combined. Certainly this excess is not causing your skin to fall away, but it may be increasing your risk for osteoporosis. Take a closer look at your diet to find out if you’re getting too much.
Benefits of Vitamin A
Vitamin A is an essential fat-soluble nutrient that plays a critical role in healthy vision, growth, bone development, reproduction, immune function, and healthy epithelial tissues (read as cancer prevention). There is epidemiological evidence to suggest that a higher dietary intake of vitamin A lowers breast cancer risk among pre-menopausal women with a positive family history of breast cancer. Another large study found that vitamin A intake reduces the risk of cataracts.
Animal Vitamin A (Retinol) versus Plant Vitamin A (Carotenoids)
There are two main sources of vitamin A: animal sources which contain preformed vitamin A as retinol and plant sources containing carotenoids, like beta-carotene, that the body converts to retinol.
· Retinol primary sources are certain animal products, fortified margarine, fortified low-fat dairy products, other fortified foods, and supplements. 66% of all vitamin A intake in the American diet comes from retinol or preformed vitamin A added to foods (mostly as retinyl palmitate). Vitamin A is also found in supplements (as retinyl palmitate and retinyl acetate). Tolerable upper limit: 10,000 IU daily (see more below).
· Carotenoids primary sources are green and yellow vegetables, especially carrots. 33% of all vitamin A intake in the American diet comes from the carotenoids in foods. Mixed carotenoids (a blend of different carotenoids) can be taken as a supplement whereas multiple vitamins only contain one carotenoid: beta-carotene. Tolerable upper limit: none.
Risks of Not Getting Enough Vitamin A
Worldwide, up to half a million malnourished children go blind each year because of vitamin A deficiency. In the U.S., deficiency is more likely to be found in those eating a severely restricted and unhealthy diet or among alcoholics. Alcohol accelerates the breakdown of retinol through enzymatic activity and interferes with the conversion of carotenoids to retinol (Note: Heavy alcohol drinkers 2+ drinks daily are advised to take a multiple vitamin containing preformed vitamin A as retinyl acetate or retinyl palmitate).
Risks of Consuming Too Much Vitamin A
The primary risks of too much vitamin A (either acute or chronic excess) are birth defects, liver abnormalities, central nervous system disorders, and lower bone mineral density that might increase osteoporosis risk. Since the American diet contains many fortified foods, the relationship between vitamin A and decreased bone density has become a greater concern.
Both human and animal studies show that a higher vitamin A intake interferes with bone metabolism. Specifically, excess vitamin A suppresses osteoblast (bone-building) activity, stimulates osteoclast (bone breakdown) formation, and interferes with vitamin D’s role in calcium absorption and regulation.
In one study, women consuming more than 6,660 IU daily of vitamin A as retinol in food or supplements (the daily recommendation for adult women is 2,310 IU) were found to have twice the hip fracture risk compared to those consuming 1,700 IU daily or less. Men with the highest blood levels of retinol are seven times more likely to fracture a hip than men with lower levels (). There is evidence that older individuals have higher blood levels of vitamin A because of a reduced ability to metabolize vitamin A as efficiently as one ages.
The chart below shows the most concentrated vitamin A sources, both animal and plant. As you can see, fortification (see blue section) makes it easy to surpass the 6,660 IU level, especially if you regularly consume liver, cod liver oil, margarine, butter, and cheese.
Note: All vitamin A toxicity issues pertain to retinol intake (in foods and supplements containing retinol, retinyl palmitate, or retinyl acetate) and NOT supplemental or food-based carotenoid intake (like beta-carotene).
| Animal Sources of Vitamin A | Serving | Vitamin A (IU) | %RDA Women | %RDA Men |
| Polar bear liver | 1 oz | 100,000 IU | 4,330% | 3,330% |
| Turkey giblets | ½ cup | 25,950 | 1120% | 865% |
| Beef liver | 3 oz | 22,175 | 960% | 740% |
| Cod liver oil | 1 tsp | 4,500 | 200% | 150% |
| Chicken liver | 3 oz | 4,255 | 185% | 140% |
| Braunschweiger (liver sausage) | 2 slices | 7,975 | 345% | 265% |
| Beef stew, canned | 1 cup | 3,860 | 165% | 130% |
| Malted drink mix, w/ whole milk | 1 cup | 3,032 | 130% | 100% |
| Centrum Multi, Original & Silver | 1 tablet | 2,485 | 110% | 80% |
| Slim Fast | 1 can | 809 | 35% | 25% |
| Kellogg’s Product 19 | 1 cup | 750 | 30% | 25% |
| Kellogg’s Nutri-Grain Cereal Bar | 1 bar | 750 | 30% | 25% |
| Fortified breakfast cereals | 1 cup | 500750 | 2030% | 15-25% |
| Ensure | 1 can | 578 | 25% | 20% |
| Kellogg’s Raisin Bran | 1 cup | 517 | 20% | 15% |
| Skim milk, added vitamin A | 1 cup | 500 | 20% | 15% |
| Margarine, added vitamin A | 1 tbsp | 500 | 20% | 15% |
| Butter | 1 tbsp | 355 | 15% | 10% |
| Egg | 1 large | 335 | 15% | 10% |
| Salmon | 3.5 oz | 324 | 15% | 10% |
| Cheddar cheese | 1 oz | 284 | 12% | 9% |
| Whole milk | 1 cup | 250 | 10% | 8% |
| Plant Sources of Vitamin A (as carotenoids) | Serving | Vitamin A (IU) | %RDA Women | %RDA Men |
| Sweet potato | 1 med. | 28,058 | 1215% | 935% |
| Pumpkin, canned | ½ cup | 19,065 | 825% | 635% |
| Carrots, cooked | ½ cup | 13,418 | 580% | 445% |
| Spinach, cooked | ½ cup | 11,458 | 495% | 380% |
| Collards, cooked | ½ cup | 9,769 | 420% | 325% |
| Kale, cooked | ½ cup | 9,558 | 415% | 320% |
| Turnip greens, cooked | ½ cup | 8,828 | 380% | 290% |
| Winter squash | ½ cup | 5,353 | 230% | 175% |
| Red peppers, cooked | ½ cup | 3,738 | 160% | 125% |
| Cantaloupe | 1 cup | 5,411 | 235% | 180% |
| Lettuce, Green Leaf | 1 cup | 4,147 | 180% | 135% |
| Green peas, cooked | 1 cup | 3,360 | 145% | 110% |
| Apricots, dried | 3 | 2,022 | 88% | 65% |
| Butternut squash, cooked | 1⁄2 cup | 1,900 IU | 80% | 60% |
| Broccoli, cooked | ½ cup | 1,208 | 52% | 40% |
Source: USDA National Nutrient Database for Standard Reference, Release 18
Hippie Wisdom
· If you’re taking a multivitamin, look for one that contains no more than 3,000 IU of vitamin A in the active form (indicated on the label as retinol, retinyl acetate, or retinyl palmitate). Many manufacturers are reducing levels or replacing with beta-carotene. There are no toxicity issues with beta-carotene or other carotenoids.
· Limit liver intake. If you eat liver, make sure it’s from an animal that was fed a vegetarian diet (no added by-products or medications). The liver is a detoxifying organ that can store pollutants.
· If you take cod liver oil, limit to a teaspoon daily and pay close attention to the other vitamin A sources in your diet
· Avoid/minimize fortified foods (breakfast cereals, cereal bars, shake mixes, meal replacements, energy bars, and margarine). Instead, choose foods that are fortified by nature, i.e. whole grains, beans, nuts, seeds, fruits, vegetables, and quality animal products.
· Instead of taking a carotenoid supplement (like mixed carotenoids), make carotenoid-rich plant foods, including dark green leafy vegetables, carrots, sweet potatoes, and winter squash a regular part of your diet.
❗ Omega 3 Fats: For Those That Don’t Eat Fish
Health magazine articles touting the benefits of omega 3 fats are commonplace these days. Omega 3 fats, mostly associated with fish intake, are being sold as a magic bullet for the millions of Americans who are believed to be omega-3 deficient. What about those people that don’t eat fish at all; are they among the deficient or can they attain optimal health without eat any fish at all?
The scientific evidence supporting omega 3 fats is strongly suggestive but not conclusive. Researchers have long known that omega-3s thin the blood and trigger the production of anti-inflammatory compounds in the body. It appears that in addition to potentially lowering heart disease risk and blood pressure, omega-3s might reduce ones risk of developing macular degeneration, depression, some cancers, and possibly Alzheimer’s disease. Omega-3s have been studied clinically and shown to provide some benefit for inflammatory diseases such as rheumatoid arthritis, Crohn’s disease, ulcerative colitis, psoriasis, lupus, and MS.
There are two essential fats, the omega 6 linolenic acid (LA) and the omega 3 alpha-linoleic acid (ALA), both containing 18 carbon molecules in their structure. The omega 3s under examination are the 18-carbon (ALA), 20-carbon eicosapentaenoic (EPA), and 22-carbon docosahexaenoic (DHA). The traditional thinking is that ALA is typically lengthened into EPA and DHA as needed by the body. Certain cold water fish, such as salmon, tuna and sardines, are rich sources of the long-chain omega 3s that are derived from microscopic algae, plankton, and crustacea that are at the bottom of the food chain and are consumed by fish. Large cold-water fish consume these smaller fish and concentrate these omega 3 fats, which have a very low freezing point, enabling them to swim in very cold water without having their blood freeze solid. For this reason, omega 3 fats are often called “nature’s antifreeze.”
EPA and DHA have more potent effects in the body and are being studied for different benefits. For example, EPA specifically may be helpful for treating schizophrenia while DHA may be more helpful in reducing high blood pressure. DHA has recently been recognized as an essential fat in the development of the brain and retina of the developing fetus. As mentioned, ALA supplementation has been considered an effective way to ensure the synthesis of EPA and DHA, and since many vegetarians use flax seed or flax seed oil (an excellent source of ALA), the assumption has been that EPA and DHA needs are being met. A study that examined this issue, however, found that ALA intake increased EPA somewhat while producing virtually no increase in DHA levels.1
There is a DHA supplement available on the market today called Neuromins that is derived from algae. This product has been evaluated and is currently on the Generally Recognized As Safe (GRAS) list for adults, including pregnant and lactating women. This is the source of DHA that is being added to infant formulas in other countries and is being examined for supplementation in the US.
A study in 1996 examined the relationship between DHA supplementation (from algae) on EPA and DHA levels in vegetarians. Twenty-four healthy participants consumed either nine capsules of DHA each day (1620 milligrams) or an equal amount of corn oil for six weeks. The studied showed that consuming omega 3s from algae was effective; consumption increased the serum phospholipid content of DHA in the body by 246% and in platelet phospholipids by 225%. EPA levels also increased dramatically. In addition, total and LDL cholesterol levels were improved.2
In addition to oily fish, certain eggs known as omega 3 eggs – can be a good source of DHA. Gold Circle Farms feeds their chickens a diet rich in ALA and sells the eggs labeled as DHA Omega 3 Eggs (each egg contains 150 milligrams DHA). Those that do not eat fish at all can obtain short-chain omega 3s from flax seed and flax seed oil, pumpkin seeds, green leafy vegetables, and walnuts, and long-chain omega 3s from designer eggs.
How Much DHA?
- Two omega 3 eggs: 300 milligrams DHA
- 3.5 ounce serving of salmon: 600 800 milligrams of DHA
- Neuromins DHA: Aim for 100mg per day if consuming other DHA sources and 200mg per day if you are a non-fish eater.
1 Mantzioris E, et al. Differences exist in the relationships between dietary linoleic and alpha-linolenic acids and their respective long-chain metabolites. Am J Clin Nutr. 1995;61:320-324.
2 Conquer JA, et al. Supplementation with an algae source of docosahexaenoic acid increases (n-3) fatty acid status and alters selected risk factors for heart disease in vegetarian subjects. J Nutr. 1996 Dec;126(12):3032-9.
❗ Organic Beer: Tapping a New Market
The question Dubliners face each afternoon is not what will quench their thirst this evening but which pub will serve up their next pint of Guinness. Beer has been a staple food (yes, food), for Europeans for thousands of years. Want a taste of antiquity? On your next visit to Whole Foods, look for a cold Weihenstephaner, considered the world’s oldest brew dating back to 1040. With more and more doctors extolling the health benefits of red wine, you may wonder: Does beer have any health benefits? If so, are some beers healthier than others? Read on to learn what natural food stores have to offer in the beer cooler.
Wine was first to receive an official health endorsement when researchers began citing the antioxidants it contains as one explanation for the low heart disease rate of the French. Since then it has been discovered that one drink per day of any type of alcohol lowers heart disease risk by nearly 25% [i]. Beer, then, offers the same heart benefits, contains more B vitamins, and is a source of unique flavonoids (beneficial phytochemicals) found in barley malt and hops. Studies also indicate that where antioxidants are concerned, the darker beers pack a stronger punch.
Now that it’s clear that alcohol reduces cardiovascular disease risk, doctors face the predicament of how best to recommend drinking without encouraging a habit with a dangerous downside. The official prescription for current drinkers has a familiar ring to it: moderation (defined as one drink per day for women and two drinks per day for men.)In the early 1980s, with just a dozen or so national brands of beer to choose from, microbrewers were established in the U.S. so as to offer the full-flavored beers available in Europe. It wasn’t until the mid 90s, however, that these craft brewers started gaining real momentum. According to the Institute for Brewing Studies, there are now nearly 1500 microbreweries and brewpubs that produce 3% of all the beer consumed in America. By the late 90s, certified organic beers started appearing on the shelves nationally. C’mon, you say, organic beer? Well, if you think about it, beer has the same basic ingredients as bread. But before we get into the organic discussion, what can be said about Budweiser and other mass-produced beers?
Mass-Produced Beers
To their credit, the world’s largest brewers (henceforth called Big Beer) are able to produce a consistent beer and deliver it to a global market. Most American brands, however, are designed for mass appeal and mass consumption; they are characterized by moderate alcohol content and a mild, almost watery, taste. For the record, Big Beer typically runs a little lower in alcohol (from 3.2% by weight to 5.5%) while craft brews are typically 4% to 8% but can be as high as 20%. My home state of North Carolina is one of six that current limits beer to 6% alcohol (legislation to lift the cap to 15% recently passed the house but, as of July, 2005, has stalled in the senate).It’s difficult to get specific information indicting Big Beer on the issue of quality as recipes and ingredients are not readily disclosed. One thing that is clear, though, is that Big Beer relies more on less expensive “adjuncts” like corn or rice, both of which provide sugar but result in a paler, lighter-flavored beer. This should come as no surprise: All mass-produced foods that have attained empire status, be it makers of breakfast cereal or beer, are guilty of using less expensive ingredients (read: “Lower quality”). Yes, even the King of Beers.
Craft-brewed Beers
“Craft beer should mean natural beer brewed in a non-automated brewery of less than 50-barrel brew length, using traditional methods and premium, whole, natural ingredients, and no flavor-lessening adjuncts or extracts, additives or preservatives.” brewmaster Greg Noonan
Advantages: Craft-brewers typically use higher quality ingredients and, because of small production, can offer great variety just take a look at the beer section of an upscale market.
Buying craft-brews can mean buying local, a decision that helps keep profits in the community instead of the pockets of billion-dollar companies and that reduces the need for long-distance transportation. Many microbreweries sell refillable containers called “growlers” glass jugs that typically hold a half-gallon of beer that customers can buy and refill, thereby reducing unnecessary packaging.
Disadvantage: Unfortunately small batches do not offer the cost advantages of mass-production, which of course makes really good beer cost sometimes double the price per six-pack.
Organic Beers
The USDA established the National Organic Program in 1997, opening the door for organic beer. The guidelines for organic beer are the same as for all organic foods: The ingredients must be grown without synthetic chemical pesticides, herbicides, or fertilizer and in soil that has been free from such chemicals for at least 3 years. No genetically modified (GMO) ingredients can be used in the brewing process. Studies show that organic farming reduces erosion and ground-water pollution and that it significantly lessens the impact on wildlife.
Cornell University estimate that at least 67 million birds die each year from pesticides sprayed on US fields. [ii]
While uniformity is not a strong point of organics – or craft-beers, for that matter – brewers say that organic hops, which are difficult to come by, typically offer a better and stronger aroma. Do organic ingredients create a better beer? Some brewers believe the answer is yes, claiming that organic malts and hops have no chemical residues to interfere with the fermentation process. David Quinn of the ., North Carolina’s only certified organic brewery, says, “Based on my conversations with the quality control guys, the use of less pesticides actually leads to a grain with overall better brewing characteristics this results in better extraction of sugars and clearer beer.”
Unfiltered & Unpasteurized
Big Beer pasteurizes beers after bottling to prevent microbes from causing “off” flavors. These microbes, however, do not cause illness. Craft brewers do not typically pasteurize, and while there is little evidence to support any claims, I expect that research will ultimately reveal that unpasteurized “live” beers are nutritionally superior to pasteurized beers. The major difference between Big Beer and craft brewers, according to Quinn, extends beyond pasteurization to filtration. He says, “The big guys filter their beer to remove yeast and protein that causes the beer to cloud at lower temps, called chill haze.” But filtering the yeast removes most of the B vitamins think brewer’s yeast and other nutrients like chromium, evidence that unfiltered beers are more nutritious.
Some brewers are reverting back to “bottle-conditioning”, a centuries-old tradition of preserving beer. Bottle-conditioned beers undergo a second brief fermentation in the bottle which carbonates the beer naturally. In addition, the added yeast fights off the microbes that cause “off” flavors and enables the beer to improve with age, like a bottle of wine.Now the exciting part! The following beers, most of which are available at the natural foods market, are unfiltered and unpasteurized. I’ve compiled an incomplete list ask your local natural food store for available options.
Organic Beers (Unpasteurized & Unfiltered)
Wolaver’s all beers
Lamar Street Whole Foods label (brewed by Goose Island)
Bison all beers
Dogfish Head (organic when ingredients available)
Fish Brewery Company Fish Tale Ales
Lakefront Brewery Organic ESB
Brooklyn – (organic when ingredients are available)
Pinkus all beers
Samuel Smiths – Samuel Smiths Organic Ale
Wychwood Scarecrow Ale
Non-Organic Beers (Unpasteurized & Unfiltered)
Sierra Nevada all choices
Duck Rabbit – Brown Ale, Porter, Amber Ale, Milk Stout
Dogfish Head- 60 Minute IPA, Shelter Pale Ale, Chicory Stout
Shipyard – Summer Brew
Victory Brewery Whirlwind
North Coast Blue Star
Bridgeport – IPA (Bottle conditioned)
Ayinger all choices
Royal Oak – Pale Ale
Fraziskaner Hefeweisse and Dunkel Weisse
Weihenstephaner Hefe Weissbier
Maisel’s Weisse
Hoegaarden – Belgian Wit
Taste Test Results
We compiled a small group to conduct an unscientific taste test of various pale ales from our local natural food store. As always, there was a lot of disagreement as to which beer tastes the best.
| Beers | Rank | Avg | |||||
| Bridgeport IPA (bottle-conditioned) | 2 | 3 | 2 | 2 | 3 | 1 | 2.2 |
| Ridgeway IPA (bottle-conditioned) | 1 | 4 | 5 | 1 | 2 | 3 | 2.7 |
| Dogfish Head – Shelter Pale Ale | 4 | 2 | 3 | 3 | 1 | 5 | 3.0 |
| Wolaver’s IPA (organic) | 3 | 1 | 1 | 5 | 4 | 4 | 3.0 |
| Lamar Street Pale Ale (organic) | 5 | 5 | 6 | 6 | 5 | 2 | 4.8 |
| Rogue Brutal Bitter | 6 | 6 | 4 | 4 | 6 | 6 | 5.3 |
Hippie Wisdom
As with all alcohol, there are health benefits associated with moderate beer consumption. Keep in mind, too, that darker beers contain more antioxidants than lighter beers.
There are a wide variety of quality beers to choose from. Try different beers and look for those produced locally and those produced organically. Buying local provides many benefits to the community, reduces transportation, lowers waste, and is miles fresher. Buying organic beer sends a powerful message that reinforces organic farming practices and increases the amount of land that is farmed in a chemical free, sustainable manner.
[i] – Rimm EB, et al. Moderate alcohol intake and lower risk of coronary heart disease: meta-analysis of effects on lipids and haemostatic factors. BMJ 1999 Dec 11;319(7224):1523-8
[ii] – Pimentel, D., et al. Environmental and economic costs of pesticide use. Bioscience 1992; 42:750-761.
