The answer to this question, according to a Reuters Story titled, "Organic Food is no Healthier, Study Finds", is No. The article points to a study conducted by the London School of Hygiene & Tropical Medicine that analyzed the nutritional content of organic and "ordinary" food and found little difference.
What I am about to say may surprise you though it shouldn't - I could have told them that without the study.
The study was flawed from the outset because of the assumption they made about why people choose to eat organic. People choose organic because they do not want to ingest the harmful pesticides and chemicals that have been shown to cause illness and disease. What makes organic food healthier is not the nutritional content but its ability to provide your body with unencumbered nutrition.
Therefore, I would have to disagree vehemently with the London School of Hygiene & Tropical Medicine's conclusion. Organic Food IS healthier than conventional food.
Wednesday, July 29, 2009
Wednesday, July 22, 2009
Gardening for your Mental Health - Philosphical Musings
Here in North Carolina, the weather has been perfect for our gardens. The mornings have been cool, the afternoons warm and the evenings pleasant. The lettuce I was just about to give up on for the rest of the summer came roaring back ready to be a part of my dinner meal. The watermelons, cantaloupe, potatoes, corn, vine spinach and of course the tomatoes are growing, providing me with something to eat every day.
There is a mental clarity that accompanies checking leaves for insects or watching a watermelon start off as small as a grape and grow every day. There is a mental clarity that accompanies rubbing your hands on a rosemary plant and smelling its poignant fragrance long after you have parted company.
There is also a mental clarity that is brought on by the practicality of living life in these times. Food prices are rising as we speak as food quality continues to suffer. People are finding that they are unable to make the financial commitment necessary to eat healthy, yet people are continuing to get sick. Having your food choices dictated by the dollars in your pocket is mentally frustrating and a disservice to all. My garden does not force me to have to make those kind of choices.
I consider my garden to be mental health partner - it keeps me focused, does not trouble me with financial considerations, and gives back the energy I put into it by way of the fruit and vegetables it produces.
During these times, the world continues to intrude into our carefully cultivated sanctuaries and challenges our certainty about the future but what remains constant are our living partners - if you plant the seed...they will grow and keep you sane.
SKT
There is a mental clarity that accompanies checking leaves for insects or watching a watermelon start off as small as a grape and grow every day. There is a mental clarity that accompanies rubbing your hands on a rosemary plant and smelling its poignant fragrance long after you have parted company.
There is also a mental clarity that is brought on by the practicality of living life in these times. Food prices are rising as we speak as food quality continues to suffer. People are finding that they are unable to make the financial commitment necessary to eat healthy, yet people are continuing to get sick. Having your food choices dictated by the dollars in your pocket is mentally frustrating and a disservice to all. My garden does not force me to have to make those kind of choices.
I consider my garden to be mental health partner - it keeps me focused, does not trouble me with financial considerations, and gives back the energy I put into it by way of the fruit and vegetables it produces.
During these times, the world continues to intrude into our carefully cultivated sanctuaries and challenges our certainty about the future but what remains constant are our living partners - if you plant the seed...they will grow and keep you sane.
SKT
Monday, July 13, 2009
Dinner & A Movie - Suki's Super Recipe - Chilled Cantaloupe Soup
I will freely admit that I have traditionally not been a fan of any type of melon. Now that I am aware of some of melons that are nutritional powerhouses I have modified my diet to include them but I am still not a big fan of the taste. There is, however, one glaring exception. Years ago, during my wedding taste test, I was introduced to Chilled Cantaloupe soup. I was not optimistic about adding this soup to my wedding menu because I just could not stomach cantaloupe but I do believing in trying different things. The soup was excellent. At my wedding, I had several bowls and the soup is a part of a really good memory. Now I grow cantaloupe specifically to make the soup. Chilled Cantaloupe is truly a Super Soup - it is extremely high in nutritional content, low in calories and it takes about 10 minutes to prepare! There are not too many foods that taste good, are good for you and do not take a long time to cook but this is one of them. I will make sure to make extra for our Dinner & A Movie on July 31st.
Enjoy and let me know what you think!
Chilled Cantaloupe Soup
Ingredients
Nutritional information per serving
Enjoy and let me know what you think!
Chilled Cantaloupe Soup
Ingredients
- 1 medium/large cantaloupe - peeled, seeded and cubed (ideally you want to purchase an organic cantaloupe, however, this is one of those fruits with a thick skin that does not allow as many chemicals and pesticides to get into the fruit. A non organic cantaloupe is fine if there are no other options. Of course, if you grow it yourself, you will be sure about its history)
- 1 1/2 cups organic orange juice (you can also purchase low acid orange juice if your stomach reacts poorly to orange juice)
- 1 tablespoon fresh lime juice
- 1/2 teaspoon ground cinnamon
DIRECTIONS
- Peel, seed, and cube the cantaloupe.
- Place cantaloupe and 1/2 cup orange juice in a food processor (this is to give it a little more consistency - I would not recommend a blender unless you like your soup to be smooth); cover, and process until smooth. Transfer to large bowl. Stir in lime juice, cinnamon, and remaining orange juice. Cover, and refrigerate for at least one hour.
Nutritional information per serving
Calories: 69
| Total Fat 0.3g | <> |
| Saturated Fat 0.1g | <> |
| Cholesterol 0mg | 0 % |
| Sodium 16mg | <> |
| Potassium 414mg | 12 % |
| Total Carbohydrates 16.4g | 5 % |
| Dietary Fiber 1g | 4 % |
| Protein 1.4g | 3 % |
| Sugars 13.7g | |
| Vitamin A | 66 % |
| Vitamin C | 126 % |
| Calcium | 2 % |
| Iron | 4 % |
| Thiamin | 11 % |
| Niacin | 8 % |
| Vitamin B6 | 6 % |
| Magnesium | 7 % |
| Folate | 25 % |
All about Broccoli
In honor of this weeks' broccoli harvest, I would like to share a little about broccoli below and why it should be part of everyone's garden plan. Please note that when you prepare broccoli directly from your garden it is very different from the broccoli you would purchase at the store. The broccoli stalk will be a little more challenging to juice in your juicer and a regular food processor will have a difficult time chopping the stalk raw. If you plan on cooking the broccoli, be sure to add at least one hour of cooking time to whatever recipe calls for. For a cream of broccoli soup, I would recommend using the leaves for the soup after cooking in a crock pot for at least an hour before adding it to the food processor. The broccoli stalk is rather tough so you want to try it before trying to eat it raw the first time. That being said - Enjoy your broccoli!
Because of its different components, broccoli provides a range of tastes and textures, from soft and flowery (the floret) to fibrous and crunchy (the stem and stalk).
Human population as well as animal studies consistently show that diets high in cruciferous vegetables, such as broccoli, kale, cabbage and cauliflower, are associated with lower incidence of certain cancers, including lung, colon, breast and ovarian cancer. Now, research published in the International Journal of Cancer (Zhao H, Lin J) suggests that bladder cancer can join the list.
Another study, published in Cancer, the journal of the American Cancer Society, looked at indole-3-carbinol (I3C), a naturally occurring component of Brassica vegetables, such as broccoli, cabbage, and Brussels sprouts. I3C has been recognized as a promising anticancer agent against certain reproductive tumor cells. This laboratory study evaluated I3C's effects on cell cycling progression and cancer cell proliferation in human prostate cancer cells. I3C was shown to suppress the growth of prostate cancer cells in a dose-dependent manner by blocking several important steps in cell cycling and also to inhibit the production of prostate specific antigen (PSA), a protein produced by the prostate whose rising levels may indicate prostate cancer. Researchers noted that the results of this study demonstrate that "I3C has a potent antiproliferative effect" in human prostate cancer cells, which qualifies it as "a potential chemotherapeutic agent" against human prostate cancer.
Kaempferol-rich Broccoli Protective against Ovarian Cancer
A prospective study looking at dietary intake of 5 common flavonoids in 66,940 women in the Nurses Health Study over 18 years of follow up found those whose diets provided the most of 5 common flavonoids (myricetin, kaempferol, quercetin, and luteolin), had a 25% reduced risk of ovarian cancer, compared with those consuming the least.
Women whose diets provided the most kaempferol, a flavonoid concentrated in non-herbal tea (like green tea), broccoli and onions, were found to have a 40% lower risk of ovarian cancer, compared to women with the lowest kaempferol intake. Similarly, women whose diets provided the most luteolin intake had a 34% reduced risk of ovarian cancer, compared those with the lowest luteolin intake. Celery and parsley are some of the most highly concentrated sources of luteolin, which is also found in rutabagas, hot peppers and spinach. (Gates Ta, Tworoger SS, et al., Int J Cancer.)
Also, broccoli's cancer-preventive compounds form after it has been cut, but heat denatures the enzyme necessary for this process. For optimal nutrient formation, cut broccoli florets in half or into quarters, depending on their initial size, and let sit for 5 minutes before cooking.
When it comes to building strong bones, broccoli's got it all for less. One cup of cooked broccoli contains 74 mg of calcium, plus 123 mg of vitamin C, which significantly improves calcium's absorption; all this for a total of only 44 calories. To put this in perspective, an orange contains no calcium, 69 mg of vitamin C, and 60-about 50% more-calories.
Because of its different components, broccoli provides a range of tastes and textures, from soft and flowery (the floret) to fibrous and crunchy (the stem and stalk).
Human population as well as animal studies consistently show that diets high in cruciferous vegetables, such as broccoli, kale, cabbage and cauliflower, are associated with lower incidence of certain cancers, including lung, colon, breast and ovarian cancer. Now, research published in the International Journal of Cancer (Zhao H, Lin J) suggests that bladder cancer can join the list.
Another study, published in Cancer, the journal of the American Cancer Society, looked at indole-3-carbinol (I3C), a naturally occurring component of Brassica vegetables, such as broccoli, cabbage, and Brussels sprouts. I3C has been recognized as a promising anticancer agent against certain reproductive tumor cells. This laboratory study evaluated I3C's effects on cell cycling progression and cancer cell proliferation in human prostate cancer cells. I3C was shown to suppress the growth of prostate cancer cells in a dose-dependent manner by blocking several important steps in cell cycling and also to inhibit the production of prostate specific antigen (PSA), a protein produced by the prostate whose rising levels may indicate prostate cancer. Researchers noted that the results of this study demonstrate that "I3C has a potent antiproliferative effect" in human prostate cancer cells, which qualifies it as "a potential chemotherapeutic agent" against human prostate cancer.
Kaempferol-rich Broccoli Protective against Ovarian Cancer
A prospective study looking at dietary intake of 5 common flavonoids in 66,940 women in the Nurses Health Study over 18 years of follow up found those whose diets provided the most of 5 common flavonoids (myricetin, kaempferol, quercetin, and luteolin), had a 25% reduced risk of ovarian cancer, compared with those consuming the least.
Women whose diets provided the most kaempferol, a flavonoid concentrated in non-herbal tea (like green tea), broccoli and onions, were found to have a 40% lower risk of ovarian cancer, compared to women with the lowest kaempferol intake. Similarly, women whose diets provided the most luteolin intake had a 34% reduced risk of ovarian cancer, compared those with the lowest luteolin intake. Celery and parsley are some of the most highly concentrated sources of luteolin, which is also found in rutabagas, hot peppers and spinach. (Gates Ta, Tworoger SS, et al., Int J Cancer.)
Also, broccoli's cancer-preventive compounds form after it has been cut, but heat denatures the enzyme necessary for this process. For optimal nutrient formation, cut broccoli florets in half or into quarters, depending on their initial size, and let sit for 5 minutes before cooking.
When it comes to building strong bones, broccoli's got it all for less. One cup of cooked broccoli contains 74 mg of calcium, plus 123 mg of vitamin C, which significantly improves calcium's absorption; all this for a total of only 44 calories. To put this in perspective, an orange contains no calcium, 69 mg of vitamin C, and 60-about 50% more-calories.
All about Basil
Basil is what I consider to be a "Super herb". It is a prolific grower no matter what variety you may favor (common culinary basil, lettuce leaf basil, holy basil, etc.) and provides great flavor to any meal.
Health Benefits
Research studies on basil have shown unique health-protecting effects in two basic areas: basil's flavonoids and volatile oils.
DNA Protection Plus Anti-Bacterial Properties
The unique array of active constituents called flavonoids found in basil provide protection at the cellular level. Orientin and vicenin are two water-soluble flavonoids that have been of particular interest in basil, and in studies on human white blood cells; these components of basil protect cell structures as well as chromosomes from radiation and oxygen-based damage.
In addition, basil has been shown to provide protection against unwanted bacterial growth. These "anti-bacterial" properties of basil are not associated with its unique flavonoids, but instead with its volatile oils, which contain estragole, linalool, cineole, eugenol, sabinene, myrcene, and limonene. Lab studies show the effectiveness of basil in restricting growth of numerous bacteria, including : Listeria monocytogenes, Staphylococcus aureus, Escherichia coli O:157:H7, Yersinia enterocolitica, and Pseudomonas aeruginosa.
Studies published in the February 2004 issue of Food Microbiology, have shown that washing produce in solution containing either basil or thyme essential oil at the very low concentration of just 1% resulted in dropping the number of Shigella, an infectious bacteria that triggers diarrhea and may cause significant intestinal damage, below the point at which it could be detected. While scientists use this research to try to develop natural food preservatives, it makes good sense to include basil and thyme in more of your recipes, particularly for foods that are not cooked such as salads. Adding fresh thyme and/or basil to your next vinaigrette will not only enhance the flavor of your fresh greens, but will help ensure that the fresh produce you consume is safe to eat. (March 25, 2004)
Fresh basil, after a few weeks, depending on how far along the herb is in its growth pattern will attempt to go to seed. You will know that the herb has begun to seed when you begin to see flowers forming in between the leaves. To slow down this process, you want to cut or pinch these flowers as soon as you see them.
You will of course will not be able to completely stop the process and you will come to find that your basil begins to taste rather bitter because all of its efforts are going to the seeds rather than to the leaves. Of course you can replant some of the seeds to produce more basil but you are left with these bitter leaves - what do you do? First - do not throw out the leaves, they are still useful - externally.
Researchers report that the herb Basil contains antibacterial compound. Consequently, essential oil of the herb is used by aromatherapists to treat skin conditions, including acne, as well as sluggish, congested complexions.
A trained aromatherapist can prepare a skin lotion for you using essential oil of basil. But anyone can enjoy the skin benefits of basil by using a strong tea as a bracing toner. To try it, do the following:
* Pack a handful of fresh basil, about three tablespoons, into a sturdy mug and pound lightly with a pestle to bruise the leaves and release the oils.
* Pour in a cup of hot water (not quite boiling), cover the mug, and let the tea steep until it is a clear grass green color, at least twenty minutes.
* Strain and discard the leaves.
* For a soft yet non-oily feel, splash your face with the tea just before applying moisturizer. (Don't dry off.) Your face will appreciate it, especially if the air you live in is polluted.
Some Basil leaves in a hot bath will leave you feeling wonderfully refreshed - all this from your basil - who knew!
Health Benefits
Research studies on basil have shown unique health-protecting effects in two basic areas: basil's flavonoids and volatile oils.
DNA Protection Plus Anti-Bacterial Properties
The unique array of active constituents called flavonoids found in basil provide protection at the cellular level. Orientin and vicenin are two water-soluble flavonoids that have been of particular interest in basil, and in studies on human white blood cells; these components of basil protect cell structures as well as chromosomes from radiation and oxygen-based damage.
In addition, basil has been shown to provide protection against unwanted bacterial growth. These "anti-bacterial" properties of basil are not associated with its unique flavonoids, but instead with its volatile oils, which contain estragole, linalool, cineole, eugenol, sabinene, myrcene, and limonene. Lab studies show the effectiveness of basil in restricting growth of numerous bacteria, including : Listeria monocytogenes, Staphylococcus aureus, Escherichia coli O:157:H7, Yersinia enterocolitica, and Pseudomonas aeruginosa.
Studies published in the February 2004 issue of Food Microbiology, have shown that washing produce in solution containing either basil or thyme essential oil at the very low concentration of just 1% resulted in dropping the number of Shigella, an infectious bacteria that triggers diarrhea and may cause significant intestinal damage, below the point at which it could be detected. While scientists use this research to try to develop natural food preservatives, it makes good sense to include basil and thyme in more of your recipes, particularly for foods that are not cooked such as salads. Adding fresh thyme and/or basil to your next vinaigrette will not only enhance the flavor of your fresh greens, but will help ensure that the fresh produce you consume is safe to eat. (March 25, 2004)
Fresh basil, after a few weeks, depending on how far along the herb is in its growth pattern will attempt to go to seed. You will know that the herb has begun to seed when you begin to see flowers forming in between the leaves. To slow down this process, you want to cut or pinch these flowers as soon as you see them.
You will of course will not be able to completely stop the process and you will come to find that your basil begins to taste rather bitter because all of its efforts are going to the seeds rather than to the leaves. Of course you can replant some of the seeds to produce more basil but you are left with these bitter leaves - what do you do? First - do not throw out the leaves, they are still useful - externally.
Researchers report that the herb Basil contains antibacterial compound. Consequently, essential oil of the herb is used by aromatherapists to treat skin conditions, including acne, as well as sluggish, congested complexions.
A trained aromatherapist can prepare a skin lotion for you using essential oil of basil. But anyone can enjoy the skin benefits of basil by using a strong tea as a bracing toner. To try it, do the following:
* Pack a handful of fresh basil, about three tablespoons, into a sturdy mug and pound lightly with a pestle to bruise the leaves and release the oils.
* Pour in a cup of hot water (not quite boiling), cover the mug, and let the tea steep until it is a clear grass green color, at least twenty minutes.
* Strain and discard the leaves.
* For a soft yet non-oily feel, splash your face with the tea just before applying moisturizer. (Don't dry off.) Your face will appreciate it, especially if the air you live in is polluted.
Some Basil leaves in a hot bath will leave you feeling wonderfully refreshed - all this from your basil - who knew!
Shaken not Stirred
This section is about a popular drink for your plants as well as for you - the drink of course is water. You will find that your plants seem to react very positively to rain water that comes directly from the skies more so than when you water them with rain water that you may have collected. You will also notice a greater difference in water that you may have taken from your garden hose directly from your house.
There are a couple of reasons for this. The roots of your plants thrive in oxygenated water. Water, interacts with air through movement to attract additional oxygen molecules thus providing oxygenated water to your plants naturally in the form of rain.
The rain water that you collect is simply sitting in its rain barrel or pot and is not able to, by itself give your plant the same level of oxygenated water.
If you are using water from a hose and not using a garden hose filter or do not have a home filtration system for your entire home, the water that your plants are receiving 1. have less oxygen and 2. have trace metals in them and 3. may be acidic (this is simple to test, the same PH strip you use to test your own acidity can be used.) This is not to say that your plants will die, it just means that it is more difficult for them to thrive.
There are solutions of course to the issues mentioned above. To oxygenate your water, simply shake it for at least 1 minute (5 is ideal but very boring!) before watering the plant. The movement allows more oxygen molecules to attach.
If you do not have a water filtration system in your home (for your entire home) and want to use the water from your hose, you may want to look into some garden hose filters (I will review a few in the next newsletter). If you have a water filtration system in parts of the house (your kitchen perhaps?), use the water from there to water your plants. If you do not have any of the above and have a Brita or similar water filtration device, use the water from there.
Plants are like people, the less they have to fight chemicals and metals, the more they will be able to divert their energies to thriving - remember when watering your plants - shaken not stirred!
There are a couple of reasons for this. The roots of your plants thrive in oxygenated water. Water, interacts with air through movement to attract additional oxygen molecules thus providing oxygenated water to your plants naturally in the form of rain.
The rain water that you collect is simply sitting in its rain barrel or pot and is not able to, by itself give your plant the same level of oxygenated water.
If you are using water from a hose and not using a garden hose filter or do not have a home filtration system for your entire home, the water that your plants are receiving 1. have less oxygen and 2. have trace metals in them and 3. may be acidic (this is simple to test, the same PH strip you use to test your own acidity can be used.) This is not to say that your plants will die, it just means that it is more difficult for them to thrive.
There are solutions of course to the issues mentioned above. To oxygenate your water, simply shake it for at least 1 minute (5 is ideal but very boring!) before watering the plant. The movement allows more oxygen molecules to attach.
If you do not have a water filtration system in your home (for your entire home) and want to use the water from your hose, you may want to look into some garden hose filters (I will review a few in the next newsletter). If you have a water filtration system in parts of the house (your kitchen perhaps?), use the water from there to water your plants. If you do not have any of the above and have a Brita or similar water filtration device, use the water from there.
Plants are like people, the less they have to fight chemicals and metals, the more they will be able to divert their energies to thriving - remember when watering your plants - shaken not stirred!
Troubleshooting Zucchini - My Zucchini is withering away!
If your zucchini begins to wither away and you are giving it plenty of sunshine and water, it may be the the zucchini blossoms aren't being pollinated. Squash has a tendency to all grow in the same way - first they produce what looks like a miniature version of the squash, making you feel great about yourself and then they bloom for one day. If they are not pollinated that day, the little squash will get all wither and fade away.
They are different from other plants that flower first then produce the fruit after pollination. If you are not getting enough bees or butterflies to pollinate your zucchini, you are going to need to pollinate the zucchini yourself. To pollinate the zucchini yourself, take a q-tip and put it in the blossoms and transfer the pollen between them. You want to transfer pollen from the male flower (the skinny green stalk) to the female flower (on the miniature zucchini). That will take care of any issues relative to pollinating.
If you are growing any of your crops in pots, square foot gardens or raised beds that do not allow your plants roots to access the soil below (or if your soil is so compact that the roots would not be able to access any nutrients anyway), you do need to be sure to provide plenty of nutrients to your crops by way of either liquid compost or adding plenty of compost to your mix when you plant your seed or seedling.
Do keep in mind that you should not expect a 100% return on all your crops but do try to learn the lessons provided by the failure. As Dave Ramsey says, failure may not be the favored teacher but it sure is a thorough one!
They are different from other plants that flower first then produce the fruit after pollination. If you are not getting enough bees or butterflies to pollinate your zucchini, you are going to need to pollinate the zucchini yourself. To pollinate the zucchini yourself, take a q-tip and put it in the blossoms and transfer the pollen between them. You want to transfer pollen from the male flower (the skinny green stalk) to the female flower (on the miniature zucchini). That will take care of any issues relative to pollinating.
If you are growing any of your crops in pots, square foot gardens or raised beds that do not allow your plants roots to access the soil below (or if your soil is so compact that the roots would not be able to access any nutrients anyway), you do need to be sure to provide plenty of nutrients to your crops by way of either liquid compost or adding plenty of compost to your mix when you plant your seed or seedling.
Do keep in mind that you should not expect a 100% return on all your crops but do try to learn the lessons provided by the failure. As Dave Ramsey says, failure may not be the favored teacher but it sure is a thorough one!
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