Elaboration on Cow Lactation...

Since I have been shopping in healthier stores and specialty shops I have come across a lot of concepts to eating healthy: organic, all natural, 100% whole grain, free-range, 100% grass fed, omega 3 enhanced, preservative free and products that are rBGH free. Most of the verbiage above I understand but the last one I didn't really know what it meant. I looked online and on Sustainabletable.org it gave a detailed explanation. I have posted it below. (Bold emphasis added).

        What Is rBGH & rBST?
       Somatotropin is a naturally-occurring protein hormone produced in the pituitary gland of animals;      Bovine Somatotropin (BST or bST) triggers nutrients to increase growth in young cattle and lactation (milk production) in dairy cows. Artificial BST is produced using recombinant DNA technology (biotechnology), and called rBST for short. rBST is commonly known as Bovine Growth Hormone or rBGH.² When injected into cows, rBGH increases milk production 10-15 percent and in some cases up to 40 percent. Approximately 17% of all cows in the US are given the artificial growth hormone.⁴
The U.S. Food and Drug Administration's (FDA) approval for rBGH came in 1993. According to opponents of the drug, effects of rBGH were never properly studied. The FDA relied solely on one study administered by Monsanto in which rBGH was tested for 90 days on 30 rats. The study was never published, and the FDA stated the results showed no significant problems.
The FDA continues to assure consumers that rBGH is safe for cows and humans, despite evidence to the contrary. In 1994, the FDA prohibited dairies from claiming there was any difference between milk from rBGH-injected cows and milk produced without the artificial hormone⁵. This controversy, discussed below, continues today.
In 1998, an assessment by Health Canada (Canada's equivalent of the FDA), determined Monsanto's results of their 90-day study showed concern and reasons for review before approval of rBGH⁵/⁶. Today, the European Union⁷, Japan⁸, Australia⁹ and Canada¹⁰ have all banned the use of rBGH due to animal and human health concerns.

This article makes the FDA look a little fishy...continue reading below for more disturbing information about how rBGH affects the cows.

        Problems included an alarming rise in the number of deformed calves and dramatic increases in mastitis, a painful bacterial infection of the udder which causes inflammation, swelling,¹¹ and pus and blood secretions into milk¹². To treat mastitis outbreaks, the dairy industry relies on antibiotics. Critics of rBGH point to the subsequent increase in antibiotic use (which contributes to the growing problem of antibiotic resistant bacteria) and inadequacies in the federal government's testing program for antibiotic residues in milk¹³. The FDA relies on pasteurization to kill off bacteria, hormones and antibiotics in milk.

So not only do the cows end up getting the rBGH, antibiotics are used with it to fight off infections that it causes. Behind the use of rBGH it sounds like there is a lot involvement with government lobbyists and greedy drug companies. It really makes you wonder about all the marketing about food and healthy living. Do all these companies have our best interests at heart or is it money?

I guess if you take out all the politics, marketing, packaging and commercializing of food you end up with... food that is naturally grown!

The Sustainable Table. (2011). Retrieved February26, 2011, from http://www.sustainabletable.org/issues/rbgh/

Apricot-Glazed Scallops

Chad and I are still trying hard to eat naturally and I can tell you know I have never cooked so much in my life! It's been good though because I enjoy cooking and looking up new recipes. My husband has lost 15 pounds since we started eating this way! He has had to put 4 new holes in his belt to keep his pants up :) Time to go shopping! Chad has also been swimming about 3 days a week to help with his weight loss.

While I was on my to NYC I picked up a copy of the latest Clean Eating magazine  at the airport and found a ton of recipes I want to try. I made one of them tonight. Chad ranked it a 8 out of 10. We thought this recipe would be great with shrimp too.

Apricot-Glazed Scallops

6 oz cellophane noodles (aka bean thread noodles)
1 Tbsp safflower olie (I used olive oil)
1/2 cup minced white onion
1 tsp minced fresh ginger ( I used 1/2 tsp of ground ginger)
2 cloves of garlic, minced
2 lb fresh or frozen large sea scallops (thaw if frozen)*
1 1/2 tbsp low sodium soy sauce
1/2 cup all natural apricot preserves
2 cups fresh or frozen snow peas (do not thaw, if frozen)
Sea salt and fresh ground black pepper to taste

1. Soak noodles in very hot water for 10 minutes, set aside.
2. Meanwhile, heat oil in a wok or large skillet on medium-high.
Add onion, ginger, and garlic and cook for 2 minutes, until tender, stirring frequently.
Add scallops and cook for 2 minutes on each side, until opaque.
In a small bowl whisk soy sauce into apricot preserves. (I added some additional water to this)
Add apricot mixure to wok and bring to a simmmer.
Add snow peas and cook for 30seconds to a minute.
Remove from heat and season with salt and pepper. Serve scallop mixture over noodles.

*Healthy note: Scallops are rich in vitamin B12, omega-3 fatty acids and magnesium.

Apricot-Glazed Scallops. (2011, February). Clean Eating. p. 62.

What's grass have to do with yogurt?

Most mornings for breakfast I have been enjoying yogurt with raspberries. My favorite is Trader's Point Creamery Organic whole milk yogurt. Across the bottle is has a label stating, " Made with 100% Grass fed Milk". I decided to do a little research and find out what exactly that means and why it's healthier for us to consume products from animals that are grass fed.

At SustainableTable.com I found information that explained the difference between cows that solely eat grass and cows that eat a lot more, "Pasture-raised (grass fed) animals enjoy a diet free of the unnatural feed additives routinely administered on factory farms. Industrial farms frequently supplement animal feed with a range of byproducts including chicken manure, plate waste from restaurants, and animal blood in order to bolster the quantity and protein content of the feed. "

On the Trader's Point Creamery website it explained how the cows spend 99% of their time in the pastures and are 100% grass fed. They ensure their customers that no synthetic fertilizers, pesticides, or herbicides are used and their cows never receive antibiotics or synthetic hormones.

Below one of the owners of Trader's Point Creamery explains the nutritional benefits of grass fed cow's milk.

In a recent interview, Dr Kunz said, “We have discovered just how important grazing animals are to human health. When animals are raised on pasture and eat the rich greens, they acquire nutrients that are important to human health: omega-3, fatty acids, conjugated linoleic acids (CLA), beta-carotene and vitamins A and D. When people eat products such as: milk, meat and eggs from grass fed animals, research suggests that the risk of diabetes, obesity, cardiovascular disease and cancer is reduced.”

So not only am I going to continue to eat my yogurt because it tastes amazing but now I have learned it's healthier than your standard low-fat sugar filled yogurt. Cheers!


Traders Point Creamery. (2011). Products. Retrieved February 22, 2011, from http://www.tpforganics.com/products/

The Sustainable Table. (2011). Pasture-raised. Retrieved February 22, 2011, from http://www.sustainabletable.org/issues/pasture/

New York, New York

I just got back from NYC. Five friends and I traveled out to the Empire State to visit our good friend Katie that we went to U of I with. I knew that eating natural would be a lot harder since we would be eating out a lot, I wouldn't be able to cook my meals and we would spend some of our evenings out late on the town.

I will say I didn't do too bad. For breakfast I went to the closest Whole Foods and bought some whole grain bread and natural peanut butter and had toast most mornings for breakfast. We went to brunch pretty much everyday since we enjoyed sleeping in and it took some time for 6 women to get ready each morning. One brunch I ate an asparagus, goat cheese and tomato omelet. The omelet also was served with a mixed green salad and I drank water. I tried to drink water and tea with meals and I also enjoyed eggs Florentine over spinach, veggie omelets and sushi during my trip.

To balance out my better meals I also enjoyed some NY pizza, hot chocolate, rice krispie treats, Oreo milk shake, watermelon margaritas, white wine, party mix, mozzarella sticks and a spinach ricotta calzone. Overall the junk food I consumed the Oreo milkshake and the watermelon margaritas were totally worth it- the rest wasn't even that satisfying.

The junk food binge is over and I am ready to eat better again. I already packed a healthy breakfast of yogurt and raspberries and a black bean and onion whole wheat quesadilla for lunch!

All the walking we did in NYC makes me feel a little better about the bad eating that took place but like my husband told me before I left "It's vacation!"

Apple Walnut Bruschetta

Found this recipe from a Clean Eating magazine. We added chicken breast to this to make more of a meal out of it instead of an appetizer. I gave it a 10/10.

Ingredients:
2 heads of garlic
2 Granny Smith apples, unpeeled and sliced
1/2 cup crumbled goat cheese (3oz)
whole grain baguette
1/4 cup coarsely chopped unsalted walnuts, toasted

Note: To toast walnuts place them on parchment-lined baking sheet and cook in a 350degree oven for 8-10minutes, stirring once.

1. Preheat oven 350degrees. Slice 1/4 inch off the top of each head of garlic, making sure to expose each clove. Wrap garlic in foil and place on baking sheet. Roast on top rack for 30-35 minutes or until garlic is soft and fragrant.

2. Arrange apples in a single layer on a parchment -lined baking sheet. Place in oven alongside garlic for 15 minutes. Remove from oven and let cool to room temp.

3. Remove garlic from oven, open aluminum foil and let garlic cool to room temp. Remove roasted garlic cloves from the skins and trasfer into a medium bowl. Mash garlic lightly with fork and add cheese. Mix until combined with garlic chunks. Set aside.

4. Slice baguette into thin pieces. Arrange baguette on baking sheet and toast on bottom rack in oven for 6-8minutes, flip halfway to toast other side.

5. Spread each toasted baguette slice with about 2 tsp of garlic cheese mixutre. Place apple slices over top garlic-cheese spread, top with walnuts. Serve immediately.

* We used larger baguette slices and then added a grilled chicken breast to make an open face sandwich of sorts.

This meal is great because it includes whole grains, fruit and omega-3 rich walnuts.

Would you like that salad with a side of pesticides?

I found this article online on politicsdaily.com, pretty scary how pesticides are proven to cause brain damage to children and we are still using them on everything....

*This is only a portion of the article and the bold emphasis was added by me.

Salinas, California: The Salad Bowl of Pesticides

Sheila Kaplan

Contributor

SALINAS VALLEY, Calif. – Locals call this place the world's salad bowl. Dole, Naturipe and Fresh Express are here, where much of the global fruit and vegetable trade emerges in neat green fields just over the hills from the Pacific Coast.

The difficulties facing migrant workers who plant and pick the crops is an old story. But in Salinas, a new story is emerging -- one with serious implications for the rest of the country and with an ending that has yet to be written.

It is here that University of California, Berkeley public health professor Brenda Eskenazi and her colleagues have spent the past 12 years studying mothers and children who are exposed to pesticides used in the fields.
The Center for Health Assessment of Mothers and Children of Salinas (CHAMACOS) is a joint project of UC Berkeley, the Natividad Medical Center, Clinica de Salud Del Valle de Salinas and other community organizations. Its goal is to assess exposure to pesticides and other pollutants in pregnant women and young children to determine the effects on their health, and to try to prevent contact with the chemicals.

After forming partnerships with local health care providers, the researchers were able to recruit 600 women, who submitted to a series of tests to measure pesticide levels in their bodies. Investigators tracked the women throughout their pregnancies, waiting at hospitals as babies were born to collect the umbilical cord blood. As the children grew, Eskenazi and her team also charted their growth, mental development and general health.

This group is now 10 ½ years old, and Eskenazi's work has set off alarms among public health officials. She and her colleagues have found that at age 2, the children of mothers who had the highest levels of organophosphate pesticide metabolites in their blood had the worst mental development in the group. They also had the most cases of pervasive developmental disorder.

At age 5, the children whose mothers were most exposed during pregnancy had poorer attention spans compared to those born to a mother who had lower levels of pesticide metabolites in their urine. Metabolites, as referred to here, are compounds that are formed as a chemical breaks down in the body. They are evidence that someone was exposed to a chemical.

"We have very, very high reports by the mother of behaviors consistent with pervasive developmental disorder," said Eskenazi at a recent neurotoxicology conference. "These include signs like the child is afraid to try new things, can't stand anything out of place, and avoid looking others in the eye. This is considered to be autism spectrum behavior."

 

Kaplan, S. (2010). Salinas, California: The Salad Bowl of Pesticides. Retrieved from: http://www.politicsdaily.com/2010/12/21/salinas-california-the-salad-bowl-of-pesticides/

Farming in the Winter?

This morning I met my mom at the Indy Winter Farmers Market. She volunteers at the market every Saturday morning so I met her at 9 a.m. for her to show me around.

There was such an eclectic mix of people and booths as we walked around. I totally cheated our diet and  taste tested a salted carmel homemade marshmallow, they even toasted it for us. Uh...Yum. There was so many yummy things to buy but at least 50 % I couldn't buy because it was

A. Made of tasty yummy sugar
B. Made of bread
C. Made of soap

Bummer. There was fresh produce there though. I saw apples, tomatoes, lettuce, fresh herbs and homemade cheeses. I was too tempted to stay and shop so my mom and I went for coffee. I felt bad not buying anything but since we have only been eating this way for 2 weeks I am easily led astray, hence the marshmallow.

Here is the link to the Indy Winter Farmers Market. The market is open on Saturdays from 9-12:30 until April 30th.

http://www.indywinterfarmersmarket.org/

Even though I didn't stay long to shop it was a great way to see how others actually make a living from people who eat local food and food that is made naturally.

I will tell you one thing, about 3 weeks ago I would have torn up those baked goods...

Sneaking in vegetables

Chad and I are still working hard at eating naturally, avoiding processed foods and artificial ingredients. It's become a game almost to try to sneak in as many fruits and vegetables as I can into our food so that we are full after we eat and so we get the additional vitamins, antioxidants and fiber into our diets.

I like to add fresh or frozen raspberries to my yogurt for breakfast, add mushrooms and onions into our wild rice and when I am making a tomato sauce I try to add an extra can of diced tomatoes. I'm pretty much like a vegetable ninja- no one really knows how all the those vegetables could be snuck into the meal so discreetly.

Here's a side dish I made with some scallops the other night. We both loved it and I will definitely book mark this one in my recipe book. I have altered the recipe a bit from the original I found in my recipe book.

Green beans and Edemame in Lemon and Herb Sauce

Ingredients:
1 part frozen or fresh green beans
1 part frozen or fresh shelled edemame (soy beans)
1 Tb. butter
4 tsp. flour
1/4 cup vegetable stock
1 Tb. heavy cream
variety of spices to season with: rosemary, thyme, tarragon and sage. I used basil and garlic
salt and pepper
1 Tb. lemon juice

1. Cook beans in boiling salted water fro about 10 minutes and drain.
2. Melt butter in saucepan. Add the flour and vegetable stock.
3. Remove pan from heat, stir in cream, lemon juice and herbs. Season with salt and pepper to tase. Pour the sauce over the beans, mixing well. Serve immediaetly.

Stacey, J. (2001). Cookshelf: Vegetarian. UK: Parragon Publishing.

Organic- What's the big deal?

Even though Chad and I are not eating 100% organic, I have been buying as much produce that is organic as possible. People, including myself, have steered clear of organic produce because of the questionable benefit and increase cost. I started to dig a little bit deeper about what makes a product organic? Is it safer to eat?

On the MayoClinic.com site I found a nice chart to illustrate the differences between conventional produce vs. organic produce.

Conventional	Organic
Apply chemical fertilizers to promote plant growth.	Apply natural fertilizers, such as manure or compost, to feed soil and plants.
Spray insecticides to reduce pests and disease.	Use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
Use chemical herbicides to manage weeds.	Rotate crops, till, hand weed or mulch to manage weeds.
Give animals antibiotics, growth hormones and medications to prevent disease and spur growth.	Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease.

So the major benefits I can see are that organic foods stay clear of the chemicals and pesticides that a lot of farmers commonly use on conventional produce. When addressing the question if organic is more nutritious than conventional produce Mayoclinic.com stated that "Researchers have concluded that organically and conventionally produced foodstuffs are comparable in their nutrient content".

I think even though the nutrition may be the same it makes sense that MayoClinic.com does list common concerns that can persuade people when choosing organic over other produce. See below.

Pesticides. Conventional growers use pesticides to protect their crops from molds, insects and diseases. When farmers spray pesticides, this can leave residue on produce. Some people buy organic food to limit their exposure to these residues. According to the USDA, organic produce carries significantly fewer pesticide residues than does conventional produce. However, residues on most products — both organic and non organic — don't exceed government safety thresholds.

Food additives. Organic regulations ban or severely restrict the use of food additives, processing aids (substances used during processing, but not added directly to food) and fortifying agents commonly used in non organic foods, including preservatives, artificial sweeteners, colorings and flavorings, and monosodium glutamate (MSG).

Environment. Some people buy organic food for environmental reasons. Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil quality.

Taste. Some people say they can taste the difference between organic and non organic food. Others say they find no difference. Taste is a subjective and personal consideration, so decide for yourself.

Mayo Clinic. (2011). Organic foods: Are they safer? More Nutritious? Retrieved February 8, 2011, from    
       http://www.mayoclinic.com/health/organic-food/NU00255

Planning ahead

This week I am determined to do a better job meal planning. So before I went to the grocery I sat down and went through several cookbooks I hadn't touched in years.

Two in particular gave me great ideas and new recipes. The New Mayo Clinic Cookbook this book was written by two registered dietitians, Cheryl Forberg and Maureen Callahan. It was chock full of fresh and all natural meal ideas. I found a tasty recipe for Portobello Mushrooms with Thyme and Garlic. The other cookbook I revisited was Cookshelf Vegetarian. I book marked a ton of recipes from this one! I have planned to make homemade Spinach Gnocchi with Tomato and Basil sauce and Green beans and Edemame in Lemon and Herb sauce. Even though the gnocchi is potato based I am going to use whole wheat flour and even out the meal with vegetables as the side dish. I am excited to post how these new recipes turn out.

Once I get the inspiration for the week's meals I sit and plan it out. Let me give you an idea of how simple ingredients turn into a week's worth of meals. To begin I write down the categories of meals I plan to prepare: breakfast, lunch, dinner, snacks and dessert. Then I list the dishes I plan to make for each category. Then I dissect each meal into it's ingredients and just write down the things I don't already have in the house. Here's the breakdown. (Note how all this food is fresh or frozen and never processed.)

Breakfast: 100% whole wheat bagels, yogurt and berries, scrambled eggs
Need: bagels, butter, yogurt, raspberries, eggs, Swiss cheese

Lunch: egg salad, tuna salad, chicken wraps, grilled shrimp and wild rice, salad with walnuts and goat cheese
Need: 2 cans of tuna, celery, chicken stock, white onion, button mushrooms, red onion, wild rice, mixed greens, goat cheese

Dinner: whole wheat gnocchi with green beans and edemame in lemon and herb sauce, grilled portobello mushrooms with asparagus, garlic scallops, warm shrimp salad
Need: vegetable stock, edemame, 2 lemons, 1 large potato, spinach, tomato puree, portobello mushrooms, asparagus, scallops, shrimp, yellow bell pepper

Snacks/Dessert: kiwis, oysters, salmon slices with cream cheese, dark chocolate, strawberries, green apple, mint tea

This week the groceries rang up to about $140. This will feed my husband and I for a full week. I also plan on some of the dinners to give me left overs to eat as lunches too.

Let the eating begin!!!

Eat and Learn

I am beginning to appreciate the food we have been eating this week. Even though it takes more time to prepare I do find myself happier after I eat and since the food tastes better I don't feel like I have to overeat it.

In this short week of eating naturally I have learned a couple simple things:
1. Adding fresh herbs and garlic can upgrade a dish instantly.
2. Stir frying additional vegetables with your chicken or shrimp easily increases your vegetable intake and makes you fill fuller faster.
3. Having a couple pieces of dark chocolate for dessert helps keep your sweet tooth at bay but still is satisfying.
4. Hard boiled eggs are a great source of protein that can be eaten for breakfast, a snack or part of lunch.
5. Meal planning is essential.

Here's my favorite lunch this week!

Simple and natural recipe for Egg salad on toast.

Boil water. Add eggs gently to water. Boil 10 minutes. Rinse eggs in cool water until they have cooled off. Peel eggs and chop coarsely.

2 coarsely chopped boiled eggs
2 tsp organic mayo made with olive oil
1 tsp Dijon mustard
pepper to taste

Mix above ingredients. Toast a piece of 100% whole wheat bread and spread egg salad on top. I also ate a side salad with walnuts and natural raspberry vinaigrette to complete my lunch. Super easy and delish!

My husband says he has lost 4 pounds this week already. We both started to get back into the gym this week too. Feels good to be back on track.

Snow days mean we can cheat right?

Day 2

My husband and I woke up early this morning. I woke up in a panic thinking of how I was going to get to work with all the ice that had sheeted the roads last night. I walk downstairs and I find that my husband too is in a panic- he is standing in front of the open refrigerator with a worried look on his face. "Now what am I suppose to eat for breakfast?"

Chad ate a 100% whole wheat bagel.

Tonight for dinner we had seared scallops, green beans and some asparagus risotto. The scallops were amazing and the green beans tasted really good too. The risotto was a total cheat for the day but I caved when my husband looked at his plate of 6 scallops and 1 cup of green beans and asked if I was trying to starve him. Haha.

Tomorrow I want to make this recipe for Chicken wraps I found in The Perfect 10 diet book. Here is the recipe below. Chad and I will give you our rating tomorrow on how it turns out.

Chicken Wraps

Servings: 4 to 5
Total Time: 20 min.

Ingredients

4 cups cooked, chopped skinless chicken breast, cooled to room temperature
½ cup sour cream
½ cup green onion, finely chopped
½ finely chopped teaspoon fresh parsley
Cayenne pepper, to taste (optional)
¼ teaspoon freshly grated nutmeg (optional)
½ cup toasted sunflower seeds
1 head butter lettuce leaves, separated, washed, and dried (to use as wraps)

Directions

• Combine the chicken, sour cream, green onion, parsley, pepper, nutmeg, and sunflower seeds in a large bowl.
• Spoon the chicken mixture into butter lettuce leaves, and roll up. Serve.