Fruits & Vegetables: Eat the colors of the rainbow

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FRUITS & VEGETABLES: EAT THE COLORS OF THE RAINBOW

Blog > Fruits & Vegetables: Eat the colors of the rainbow

Fruits & Vegetables: Eat the colors of the rainbow

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Fruits & Vegetables: Eat the colors of the rainbow

While the rainbow may not be the technically accurate description, fruits & vegetables broadly fall into five color groups. Each color is a carrier of specific phytochemicals that perform some unique functions including cell development, immune support and fighting specific diseases:

 

RED: Tomatoes, Red Grapes, Red Capsicum, Watermelons, Raspberries, Strawberries etc. Lycopene is the antioxidant that gives these fruits & vegetables their unique color. Its heart healthy and helps fight cancers.

 

PURPLE: Blueberry, Raspberry, Eggplant, Red Cabbage, Purple Grapes etc. Anthocyanin is the water-soluble flavonoid that imparts the colors purple, blue and red. They are anti-inflammatory, anti-viral and have anti-cancer benefits.

 

ORANGE: Carrots, Sweet Potato, Pumpkin, Kale, Mangoes, Nectarines, Grapefruit etc. Carotenoids are fat-soluble antioxidants in foods the most popular or familiar is Beta-Carotene that is converted to Vitamin A in the body. TIP: Cooking/chopping these vegetables releases more nutrients than eating these raw or whole.

 

GREEN: Spinach, Artichokes, Peas, Green Beans, Cabbage, Broccoli, Kiwi, etc. Indoles, Saponin & Carotenoids are phytochemicals in these green leafy vegetables, and are known to have anti-cancer properties.

 

BROWN/WHITE: Cauliflower, Mushrooms, Garlic, Potatoes, Onion, Bananas, Dates etc. Allicin, Quercetin & Sulphoraphane are compounds along with Vitamin C and Potassium in these fruits and vegetables. Known anti-inflammatory, promotes heart health & cholesterol. 

Fruits offer the nutritional rainbow, but select ‘local colors’.


While the fruit rainbow ensures nutrient diversity, there’s wisdom in buying regional. Many growers harvest raw fruit & artificially accelerate ripening in transit. It could reach you several months old with nutrients diminished. While occasional indulgence is nice, regionally grown is better on a regular basis. Check your regional crop calendar, there’s quite a rainbow to choose.

Traditional Chinese Medicine prescribes seasonal ‘colors’ for health.
Here’s the traditional wisdom. Spring: detoxify, so green leafy vegetables & white radish to stimulate liver function. Summer: reduce yang (heat), so red carrots, sweet potatoes to cool. Autumn: strengthen lungs and gut ahead of winter, so whites & some colors like peppers, onions, leek, mushroom. Winter: reduce yin (water), so the rainbow of pumpkins, potatoes, beets, turnips & spinach for warmth. Your seasonal ‘colors’.

Open Sesame! They come in colors like white, black, tan, red, gold.


Yes, sesame seeds come in colors and each has a delicate flavor difference. What’s more, they contain high levels of calcium, magnesium, iron & phosphorus, with a ¼ cup providing a third of daily value. More importantly, they contain lignans (sesamin & sesamolin), that are powerful against cholesterol & high blood pressure. So eat more sesame seeds and look for the rainbow.

Appaloosa Beans: healthy Native American fare, named for a horse.


Appaloosa beans are beauties – ivory white speckled with purple, burgundy, brown. Just ¼ cup provides 15 g fiber & 9 g protein. Like pinto or kidney beans in flavor & texture, Appaloosa is wonderful in stews, casseroles, chili, and a healthy meat substitute. The tender green outer pods are also edible, making this a ‘whole meal bean’. Talk about Native wisdom!



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Herbs & Spices – Pint Sized Powerhouses

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HERBS & SPICES – PINT SIZED POWERHOUSES

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Herbs & Spices – Pint Sized Powerhouses

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Herbs & spices – Pint sized powerhouses
When we think of herbs and spices, one word that jumps out is versatility. Its colorful, fragrant, medicinal, umami and finds its way in flavored and infused waters and in your balconies as more than just ornamental plants. Dyes, foods, cosmetics, pharmaceuticals, fragrances and toothpastes – you can run from spices, but you can’t hide! Join us as we discover some of the spice & herb remedies.

Fact check: Spice Oils & Oleoresins


There are a couple of ways to extract the goodness or the essence in herbs & spices – essential oils and oleoresins. The oils contain the antimicrobial compounds to fight bacteria, fungus and several viruses & excellent preservatives. Oleoresins are a mix of essential oils and resins, they retain the total flavor of the spice, and provide the taste. Oils provide the aroma.

Microgreens: plants harvested at seedling or cotyledon stage


Microgreens contain multiple times the nutritional density of the mature plants. They don’t need fertilizers and are ready to eat in 10 – 15 days. An apartment windowsill will do – plant a handful of mustard, coriander, fenugreek seeds in a pot of soil, water carefully, and watch the microgreens grow. Great in any dish.

Homemade Spice Oils: so gourmet & so healthy!


Two simple methods: either hot or cold infusion. Hot: heat half the oil to 60C (140F), add whole spices/herbs of choice, cook on low 5 mins. Remove, cool, add remaining cool oil, strain out solids & bottle it. Cold: add whole spices/herbs in bottle, add lightly warmed oil (30C / 86F), cool & seal. Let sit 2 weeks before use.

Heal yourself by infusing water with Spices or Herbs


Various spices & herbs alleviate different symptoms. Carom seeds (ajwain): cuts indigestion, bloating & acidity. Cumin seeds: regulates blood sugar & cholesterol, aids digestion. Tulsi (holy Basil): cleanses gut, cuts acidity. Here’s how: Boil 2 teaspoons whole spice/herb in 1 glass water for 15 mins. Strain, add water to daily water bottle and sip all day. Do not refrigerate.



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A Shadowy Industry Group Shapes Food Policy Around the World

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A PYRAMID TURNS INTO A PLATE

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A Pyramid turns into a Plate

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Sweden may believe in socialized medicine. The US clearly doesn’t. But despite deep differences in approach, both can agree that it is imperative for good governments to educate their population on health and nutrition. Ideally, this should keep people healthy and drive national healthcare costs down. Socially and economically, these are both good outcomes.

The US has been active in providing nutritional guidelines for Americans for almost 100 years. President Lincoln signed the Agricultural Act that created the USDA in 1862. Almost 50 years later, under President Woodrow Wilson, the USDA launched its first nutritional campaign; fittingly, aimed at children. Even way back then the first food guide (Hunt, 1916) created five categories that included milk & meat; cereals; vegetables & fruits; fats & fat foods; and sugar & sugary foods.

75 years and 4 versions later in 1992 the now famous (and recently retired) Food Pyramid was launched in the US. Ironically, this was inspired by Sweden! It was first conceived there in 1972 as a response to high food prices in Scandinavia, so consumers could strike a balance between nutrition and affordability.

The US Government has just taught us that despite being adopted by more than 25 countries (with minor variations) the Pyramid is not a stable structure anymore (outside Giza!). We have just retired it and replaced it with the Food plate.

“Why”- you may ask if you are a pyramid lover. “Who doesn’t understand it? Why fix it if it ain’t broke?”

But others argue that it was ineffective. Since the pyramid was launched in 1992 Americans have become fatter, unhealthier and poorer, they say. What makes this whole situation doubly ironic is that while the USDA launched the Pyramid, the FDA launched the nutri label. While the Nutrition Labeling and Education Act (NLEA) was passed in 1990, its implementation was almost in tandem with the Pyramid.

But this USDA-FDA double header has not slowed the galloping healthcare costs in the country. According to a 2011 World Health Organization study, the United States spends more of its GDP (18%) on healthcare and more per person ($8600) than any other nation. We spent $2 trillion on healthcare last year!

The unfortunate truth is, much of this can be directly attributed to the food we eat. Equally, it’s because of the food we don’t eat.

Here are some hard hitting facts:

Today more than 2/3rds of adults are overweight! In fact the problem is so severe that epidemiologists studying obesity have now resorted to categorizing folks as “overweight”, “obese” and “extremely obese”!

Emory University’s Rollins School of Public Health found in a recent study that Americans, 50 and older are today twice as likely to be diagnosed with heart disease than Europeans.
The Census Bureau report (Sep 2011) said US Poverty rose to 15%, highest since 1993

Such a dismal report almost begs federal intervention. We probably have the healthiest President and First Lady in the history of the White House today. So it’s no surprise they are deeply concerned by the failing health of Americans. That concern is best symbolized by Michele Obama’s lead in launching the Food Plate replacing the Pyramid.


For a light handed government, it is tempting to tinker with recommendations instead of regulations and hope free markets and responsible corporations will somehow make us all healthy. But noble intentions notwithstanding, this plate is unlikely to point us in the direction of good health and wellness. Let’s take a closer look at the plate.

Vegetables, Fruits, Grains and Dairy in the picture above are all foods. They can and should be eaten daily in some proportion that the plate is trying to convey. But there is a problem. “Protein” in the bottom quadrant of the plate is not a food! Proteins are organic compounds that contain nitrogen. They are molecules made up of amino acids. Meat is not protein. It may be an example of a food that contains protein. Like eggs. Like vegetables. Like amaranth. Like quinoa. Like lentils.

Surely, we quibble. “Protein”, USDA may say, is common parlance for meat. So why not chose to substitute food with amino acid in this quadrant! Maybe we should be grateful that they did not change vegetables to carbohydrates or fruits to sugar and dairy to fat.

But the real BIG problem with The Plate is the hyperproteinization of America. I could not help making some calculations. I measured the area of the “Protein” sector in the diagram and found it was around 23% of the plate. As it turns out the recommended daily value of protein is 10-35% or around 50 grams, give or take a few. You might think these 2 ways of saying it is confusing and not internally consistent. You are right. They are not. Is 50 grams 10% or 35%?

But that is a whole different discussion.

Hyperproteinization will result because Vegetables, Grains, Dairy, all contain protein. Fruits contain less, but they too contribute their share. So the total intake in an already protein rich society as a result of this plate is way beyond what our bodies need. Enough studies have shown the direct linkage of excessive protein to cancer, obesity and heart disease.

I think we need to revisit The Plate. 150 years after Abraham Lincoln, we still haven’t got it right. When the history of nutrition science and public policy is written 150 years from now, we don’t want them to say we told our citizens to eat vegetables, grains, fruits and proteins.

Also explore: https://www.scientificamerican.com/article/usda-food-plate/https://www.freedieting.com/food-pyramid https://www.webmd.com/diet/news/20110602/plate-replaces-pyramid-as-diet-guideline-iconT. Colin Campbell, Ph.D. and Thomas M. Campbell II, M.D.,The China Study: Startling Implications for Diet, Weight Loss, and Long-Term Health( BenBella Books, United Sates, 2005

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Eat Less Red Meat. Now Some Believe It Was Bad Advice.

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A PYRAMID TURNS INTO A PLATE

Blog > A Pyramid turns into a Plate

A Pyramid turns into a Plate

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Sweden may believe in socialized medicine. The US clearly doesn’t. But despite deep differences in approach, both can agree that it is imperative for good governments to educate their population on health and nutrition. Ideally, this should keep people healthy and drive national healthcare costs down. Socially and economically, these are both good outcomes.

The US has been active in providing nutritional guidelines for Americans for almost 100 years. President Lincoln signed the Agricultural Act that created the USDA in 1862. Almost 50 years later, under President Woodrow Wilson, the USDA launched its first nutritional campaign; fittingly, aimed at children. Even way back then the first food guide (Hunt, 1916) created five categories that included milk & meat; cereals; vegetables & fruits; fats & fat foods; and sugar & sugary foods.

75 years and 4 versions later in 1992 the now famous (and recently retired) Food Pyramid was launched in the US. Ironically, this was inspired by Sweden! It was first conceived there in 1972 as a response to high food prices in Scandinavia, so consumers could strike a balance between nutrition and affordability.

The US Government has just taught us that despite being adopted by more than 25 countries (with minor variations) the Pyramid is not a stable structure anymore (outside Giza!). We have just retired it and replaced it with the Food plate.

“Why”- you may ask if you are a pyramid lover. “Who doesn’t understand it? Why fix it if it ain’t broke?”

But others argue that it was ineffective. Since the pyramid was launched in 1992 Americans have become fatter, unhealthier and poorer, they say. What makes this whole situation doubly ironic is that while the USDA launched the Pyramid, the FDA launched the nutri label. While the Nutrition Labeling and Education Act (NLEA) was passed in 1990, its implementation was almost in tandem with the Pyramid.

But this USDA-FDA double header has not slowed the galloping healthcare costs in the country. According to a 2011 World Health Organization study, the United States spends more of its GDP (18%) on healthcare and more per person ($8600) than any other nation. We spent $2 trillion on healthcare last year!

The unfortunate truth is, much of this can be directly attributed to the food we eat. Equally, it’s because of the food we don’t eat.

Here are some hard hitting facts:

Today more than 2/3rds of adults are overweight! In fact the problem is so severe that epidemiologists studying obesity have now resorted to categorizing folks as “overweight”, “obese” and “extremely obese”!

Emory University’s Rollins School of Public Health found in a recent study that Americans, 50 and older are today twice as likely to be diagnosed with heart disease than Europeans.
The Census Bureau report (Sep 2011) said US Poverty rose to 15%, highest since 1993

Such a dismal report almost begs federal intervention. We probably have the healthiest President and First Lady in the history of the White House today. So it’s no surprise they are deeply concerned by the failing health of Americans. That concern is best symbolized by Michele Obama’s lead in launching the Food Plate replacing the Pyramid.


For a light handed government, it is tempting to tinker with recommendations instead of regulations and hope free markets and responsible corporations will somehow make us all healthy. But noble intentions notwithstanding, this plate is unlikely to point us in the direction of good health and wellness. Let’s take a closer look at the plate.

Vegetables, Fruits, Grains and Dairy in the picture above are all foods. They can and should be eaten daily in some proportion that the plate is trying to convey. But there is a problem. “Protein” in the bottom quadrant of the plate is not a food! Proteins are organic compounds that contain nitrogen. They are molecules made up of amino acids. Meat is not protein. It may be an example of a food that contains protein. Like eggs. Like vegetables. Like amaranth. Like quinoa. Like lentils.

Surely, we quibble. “Protein”, USDA may say, is common parlance for meat. So why not chose to substitute food with amino acid in this quadrant! Maybe we should be grateful that they did not change vegetables to carbohydrates or fruits to sugar and dairy to fat.

But the real BIG problem with The Plate is the hyperproteinization of America. I could not help making some calculations. I measured the area of the “Protein” sector in the diagram and found it was around 23% of the plate. As it turns out the recommended daily value of protein is 10-35% or around 50 grams, give or take a few. You might think these 2 ways of saying it is confusing and not internally consistent. You are right. They are not. Is 50 grams 10% or 35%?

But that is a whole different discussion.

Hyperproteinization will result because Vegetables, Grains, Dairy, all contain protein. Fruits contain less, but they too contribute their share. So the total intake in an already protein rich society as a result of this plate is way beyond what our bodies need. Enough studies have shown the direct linkage of excessive protein to cancer, obesity and heart disease.

I think we need to revisit The Plate. 150 years after Abraham Lincoln, we still haven’t got it right. When the history of nutrition science and public policy is written 150 years from now, we don’t want them to say we told our citizens to eat vegetables, grains, fruits and proteins.

Also explore: https://www.scientificamerican.com/article/usda-food-plate/https://www.freedieting.com/food-pyramid https://www.webmd.com/diet/news/20110602/plate-replaces-pyramid-as-diet-guideline-iconT. Colin Campbell, Ph.D. and Thomas M. Campbell II, M.D.,The China Study: Startling Implications for Diet, Weight Loss, and Long-Term Health( BenBella Books, United Sates, 2005

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The United Nations of S.E.Asian Cuisine

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THE UNITED NATIONS OF S.E.ASIAN CUISINE

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The United Nations of S.E.Asian Cuisine

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The United Nations of S.E.Asian Cuisine The bustling hawker centers, food carts and street stalls are a major source of the wafting aromas of South east Asian cuisine across the region. Deeply influenced by Chinese, Indian and Islamic culinary traditions, Malaysian food is both a melting pot and a distinctive mosaic with a cornucopia of colors, tastes and flavors.

In turn, Malaysia has lent its influence to the uniquely Peranakan cuisine of Singapore. Also known as Nyonya, it is a blend of Chinese, Malay and Javanese cuisine that is gravy rich, spicy and colorful.

Further east the rich tropical fruits, vegetables and coconuts blend effortlessly with the Malayo-Polynesian-Hispanic influence that comes together like the United Nations that best describes the Filipino cuisine.

All these areas represent ancient cultures and wisdom that effortlessly corelated food with wellness

Singapore: tiny island nation with a rich & diverse cultural mix


Nothing reflects Singapore’s cultural diversity better than it’s homegrown Peranakan cuisine, a delicious hybrid of Chinese, Malaysian & some Western influences. A unique ingredient in many Peranakan dishes is the buttery candlenut, which is rich in good fats, and used in curries and satays as a creamy, thickening agent. Candlenuts are a good source of potassium and are also used traditionally to treat digestive problems.

Malaysian cuisine: Chinese influence brings it’s flavors & goodness.


What we know as Malaysian cuisine has also been heavily influenced by early settlers from China & India. The Chinese, predominantly from Fujian and Guangdong provinces, brought many traditional foods. One such was tofu, which features in Malaysian curries such as Tauhu Goreng (tofu with peanut sauce) or Sambal Tauhu (spicy tofu). Tofu is rich in phytoestrogens which protect against osteoporosis, reduce cancer risk and heart disease.

Malaysian cuisine: richly influenced by 15th century Arab & Indian settlers


Typical Muslim-influenced Malaysian food has rice as the staple, with signature dishes like Nasi Goreng, Nasi Lemak, Rendang curries. Nasi means rice, and in these dishes, it’s stir-fried with coconut milk, spices and offers vegetarian options as well. Malays eat varieties of short-grain sticky rices (white, red, brown). Rice is considered to be filling & healthy too, providing essential B Vitamins, fiber, minerals like niacin, thiamine, selenium.

Philippines: melting pot of indigenous, Chinese, Indian, Spanish, American cuisines


Filipino foods have integrated many global flavors & ingredients. However, their core, everyday dish is Sinangag, a garlic stir-fried rice, sometimes eaten for breakfast too. It’s flavorful but also considered healthy because of garlic. And indeed garlic has been proven to have strong therapeutic benefits of lowering blood pressure, cholesterol & triglycerides, in addition to helping reduce absorption of blood sugar in diabetics.



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Getting Your Protein From Plants May Help You Live Longer

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A PYRAMID TURNS INTO A PLATE

Blog > A Pyramid turns into a Plate

A Pyramid turns into a Plate

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Sweden may believe in socialized medicine. The US clearly doesn’t. But despite deep differences in approach, both can agree that it is imperative for good governments to educate their population on health and nutrition. Ideally, this should keep people healthy and drive national healthcare costs down. Socially and economically, these are both good outcomes.

The US has been active in providing nutritional guidelines for Americans for almost 100 years. President Lincoln signed the Agricultural Act that created the USDA in 1862. Almost 50 years later, under President Woodrow Wilson, the USDA launched its first nutritional campaign; fittingly, aimed at children. Even way back then the first food guide (Hunt, 1916) created five categories that included milk & meat; cereals; vegetables & fruits; fats & fat foods; and sugar & sugary foods.

75 years and 4 versions later in 1992 the now famous (and recently retired) Food Pyramid was launched in the US. Ironically, this was inspired by Sweden! It was first conceived there in 1972 as a response to high food prices in Scandinavia, so consumers could strike a balance between nutrition and affordability.

The US Government has just taught us that despite being adopted by more than 25 countries (with minor variations) the Pyramid is not a stable structure anymore (outside Giza!). We have just retired it and replaced it with the Food plate.

“Why”- you may ask if you are a pyramid lover. “Who doesn’t understand it? Why fix it if it ain’t broke?”

But others argue that it was ineffective. Since the pyramid was launched in 1992 Americans have become fatter, unhealthier and poorer, they say. What makes this whole situation doubly ironic is that while the USDA launched the Pyramid, the FDA launched the nutri label. While the Nutrition Labeling and Education Act (NLEA) was passed in 1990, its implementation was almost in tandem with the Pyramid.

But this USDA-FDA double header has not slowed the galloping healthcare costs in the country. According to a 2011 World Health Organization study, the United States spends more of its GDP (18%) on healthcare and more per person ($8600) than any other nation. We spent $2 trillion on healthcare last year!

The unfortunate truth is, much of this can be directly attributed to the food we eat. Equally, it’s because of the food we don’t eat.

Here are some hard hitting facts:

Today more than 2/3rds of adults are overweight! In fact the problem is so severe that epidemiologists studying obesity have now resorted to categorizing folks as “overweight”, “obese” and “extremely obese”!

Emory University’s Rollins School of Public Health found in a recent study that Americans, 50 and older are today twice as likely to be diagnosed with heart disease than Europeans.
The Census Bureau report (Sep 2011) said US Poverty rose to 15%, highest since 1993

Such a dismal report almost begs federal intervention. We probably have the healthiest President and First Lady in the history of the White House today. So it’s no surprise they are deeply concerned by the failing health of Americans. That concern is best symbolized by Michele Obama’s lead in launching the Food Plate replacing the Pyramid.


For a light handed government, it is tempting to tinker with recommendations instead of regulations and hope free markets and responsible corporations will somehow make us all healthy. But noble intentions notwithstanding, this plate is unlikely to point us in the direction of good health and wellness. Let’s take a closer look at the plate.

Vegetables, Fruits, Grains and Dairy in the picture above are all foods. They can and should be eaten daily in some proportion that the plate is trying to convey. But there is a problem. “Protein” in the bottom quadrant of the plate is not a food! Proteins are organic compounds that contain nitrogen. They are molecules made up of amino acids. Meat is not protein. It may be an example of a food that contains protein. Like eggs. Like vegetables. Like amaranth. Like quinoa. Like lentils.

Surely, we quibble. “Protein”, USDA may say, is common parlance for meat. So why not chose to substitute food with amino acid in this quadrant! Maybe we should be grateful that they did not change vegetables to carbohydrates or fruits to sugar and dairy to fat.

But the real BIG problem with The Plate is the hyperproteinization of America. I could not help making some calculations. I measured the area of the “Protein” sector in the diagram and found it was around 23% of the plate. As it turns out the recommended daily value of protein is 10-35% or around 50 grams, give or take a few. You might think these 2 ways of saying it is confusing and not internally consistent. You are right. They are not. Is 50 grams 10% or 35%?

But that is a whole different discussion.

Hyperproteinization will result because Vegetables, Grains, Dairy, all contain protein. Fruits contain less, but they too contribute their share. So the total intake in an already protein rich society as a result of this plate is way beyond what our bodies need. Enough studies have shown the direct linkage of excessive protein to cancer, obesity and heart disease.

I think we need to revisit The Plate. 150 years after Abraham Lincoln, we still haven’t got it right. When the history of nutrition science and public policy is written 150 years from now, we don’t want them to say we told our citizens to eat vegetables, grains, fruits and proteins.

Also explore: https://www.scientificamerican.com/article/usda-food-plate/https://www.freedieting.com/food-pyramid https://www.webmd.com/diet/news/20110602/plate-replaces-pyramid-as-diet-guideline-iconT. Colin Campbell, Ph.D. and Thomas M. Campbell II, M.D.,The China Study: Startling Implications for Diet, Weight Loss, and Long-Term Health( BenBella Books, United Sates, 2005

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The EAT-Lancet Commission on Food, Planet, Health

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The EAT-Lancet Commission on Food, Planet, Health

Blog > A Pyramid turns into a Plate

A Pyramid turns into a Plate

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Sweden may believe in socialized medicine. The US clearly doesn’t. But despite deep differences in approach, both can agree that it is imperative for good governments to educate their population on health and nutrition. Ideally, this should keep people healthy and drive national healthcare costs down. Socially and economically, these are both good outcomes.

The US has been active in providing nutritional guidelines for Americans for almost 100 years. President Lincoln signed the Agricultural Act that created the USDA in 1862. Almost 50 years later, under President Woodrow Wilson, the USDA launched its first nutritional campaign; fittingly, aimed at children. Even way back then the first food guide (Hunt, 1916) created five categories that included milk & meat; cereals; vegetables & fruits; fats & fat foods; and sugar & sugary foods.

75 years and 4 versions later in 1992 the now famous (and recently retired) Food Pyramid was launched in the US. Ironically, this was inspired by Sweden! It was first conceived there in 1972 as a response to high food prices in Scandinavia, so consumers could strike a balance between nutrition and affordability.

The US Government has just taught us that despite being adopted by more than 25 countries (with minor variations) the Pyramid is not a stable structure anymore (outside Giza!). We have just retired it and replaced it with the Food plate.

“Why”- you may ask if you are a pyramid lover. “Who doesn’t understand it? Why fix it if it ain’t broke?”

But others argue that it was ineffective. Since the pyramid was launched in 1992 Americans have become fatter, unhealthier and poorer, they say. What makes this whole situation doubly ironic is that while the USDA launched the Pyramid, the FDA launched the nutri label. While the Nutrition Labeling and Education Act (NLEA) was passed in 1990, its implementation was almost in tandem with the Pyramid.

But this USDA-FDA double header has not slowed the galloping healthcare costs in the country. According to a 2011 World Health Organization study, the United States spends more of its GDP (18%) on healthcare and more per person ($8600) than any other nation. We spent $2 trillion on healthcare last year!

The unfortunate truth is, much of this can be directly attributed to the food we eat. Equally, it’s because of the food we don’t eat.

Here are some hard hitting facts:

Today more than 2/3rds of adults are overweight! In fact the problem is so severe that epidemiologists studying obesity have now resorted to categorizing folks as “overweight”, “obese” and “extremely obese”!

Emory University’s Rollins School of Public Health found in a recent study that Americans, 50 and older are today twice as likely to be diagnosed with heart disease than Europeans.
The Census Bureau report (Sep 2011) said US Poverty rose to 15%, highest since 1993

Such a dismal report almost begs federal intervention. We probably have the healthiest President and First Lady in the history of the White House today. So it’s no surprise they are deeply concerned by the failing health of Americans. That concern is best symbolized by Michele Obama’s lead in launching the Food Plate replacing the Pyramid.


For a light handed government, it is tempting to tinker with recommendations instead of regulations and hope free markets and responsible corporations will somehow make us all healthy. But noble intentions notwithstanding, this plate is unlikely to point us in the direction of good health and wellness. Let’s take a closer look at the plate.

Vegetables, Fruits, Grains and Dairy in the picture above are all foods. They can and should be eaten daily in some proportion that the plate is trying to convey. But there is a problem. “Protein” in the bottom quadrant of the plate is not a food! Proteins are organic compounds that contain nitrogen. They are molecules made up of amino acids. Meat is not protein. It may be an example of a food that contains protein. Like eggs. Like vegetables. Like amaranth. Like quinoa. Like lentils.

Surely, we quibble. “Protein”, USDA may say, is common parlance for meat. So why not chose to substitute food with amino acid in this quadrant! Maybe we should be grateful that they did not change vegetables to carbohydrates or fruits to sugar and dairy to fat.

But the real BIG problem with The Plate is the hyperproteinization of America. I could not help making some calculations. I measured the area of the “Protein” sector in the diagram and found it was around 23% of the plate. As it turns out the recommended daily value of protein is 10-35% or around 50 grams, give or take a few. You might think these 2 ways of saying it is confusing and not internally consistent. You are right. They are not. Is 50 grams 10% or 35%?

But that is a whole different discussion.

Hyperproteinization will result because Vegetables, Grains, Dairy, all contain protein. Fruits contain less, but they too contribute their share. So the total intake in an already protein rich society as a result of this plate is way beyond what our bodies need. Enough studies have shown the direct linkage of excessive protein to cancer, obesity and heart disease.

I think we need to revisit The Plate. 150 years after Abraham Lincoln, we still haven’t got it right. When the history of nutrition science and public policy is written 150 years from now, we don’t want them to say we told our citizens to eat vegetables, grains, fruits and proteins. 

Also explore: https://www.scientificamerican.com/article/usda-food-plate/https://www.freedieting.com/food-pyramid https://www.webmd.com/diet/news/20110602/plate-replaces-pyramid-as-diet-guideline-iconT. Colin Campbell, Ph.D. and Thomas M. Campbell II, M.D.,The China Study: Startling Implications for Diet, Weight Loss, and Long-Term Health( BenBella Books, United Sates, 2005


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A Pyramid turns into a Plate

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A PYRAMID TURNS INTO A PLATE

Blog > A Pyramid turns into a Plate

A Pyramid turns into a Plate

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Sweden may believe in socialized medicine. The US clearly doesn’t. But despite deep differences in approach, both can agree that it is imperative for good governments to educate their population on health and nutrition. Ideally, this should keep people healthy and drive national healthcare costs down. Socially and economically, these are both good outcomes.

The US has been active in providing nutritional guidelines for Americans for almost 100 years. President Lincoln signed the Agricultural Act that created the USDA in 1862. Almost 50 years later, under President Woodrow Wilson, the USDA launched its first nutritional campaign; fittingly, aimed at children. Even way back then the first food guide (Hunt, 1916) created five categories that included milk & meat; cereals; vegetables & fruits; fats & fat foods; and sugar & sugary foods.

75 years and 4 versions later in 1992 the now famous (and recently retired) Food Pyramid was launched in the US. Ironically, this was inspired by Sweden! It was first conceived there in 1972 as a response to high food prices in Scandinavia, so consumers could strike a balance between nutrition and affordability.

The US Government has just taught us that despite being adopted by more than 25 countries (with minor variations) the Pyramid is not a stable structure anymore (outside Giza!). We have just retired it and replaced it with the Food plate.

“Why”- you may ask if you are a pyramid lover. “Who doesn’t understand it? Why fix it if it ain’t broke?”

But others argue that it was ineffective. Since the pyramid was launched in 1992 Americans have become fatter, unhealthier and poorer, they say. What makes this whole situation doubly ironic is that while the USDA launched the Pyramid, the FDA launched the nutri label. While the Nutrition Labeling and Education Act (NLEA) was passed in 1990, its implementation was almost in tandem with the Pyramid.

But this USDA-FDA double header has not slowed the galloping healthcare costs in the country. According to a 2011 World Health Organization study, the United States spends more of its GDP (18%) on healthcare and more per person ($8600) than any other nation. We spent $2 trillion on healthcare last year!

The unfortunate truth is, much of this can be directly attributed to the food we eat. Equally, it’s because of the food we don’t eat.

Here are some hard hitting facts:

Today more than 2/3rds of adults are overweight! In fact the problem is so severe that epidemiologists studying obesity have now resorted to categorizing folks as “overweight”, “obese” and “extremely obese”!

Emory University’s Rollins School of Public Health found in a recent study that Americans, 50 and older are today twice as likely to be diagnosed with heart disease than Europeans.
The Census Bureau report (Sep 2011) said US Poverty rose to 15%, highest since 1993

Such a dismal report almost begs federal intervention. We probably have the healthiest President and First Lady in the history of the White House today. So it’s no surprise they are deeply concerned by the failing health of Americans. That concern is best symbolized by Michele Obama’s lead in launching the Food Plate replacing the Pyramid.

For a light handed government, it is tempting to tinker with recommendations instead of regulations and hope free markets and responsible corporations will somehow make us all healthy. But noble intentions notwithstanding, this plate is unlikely to point us in the direction of good health and wellness. Let’s take a closer look at the plate.

Vegetables, Fruits, Grains and Dairy in the picture above are all foods. They can and should be eaten daily in some proportion that the plate is trying to convey. But there is a problem. “Protein” in the bottom quadrant of the plate is not a food! Proteins are organic compounds that contain nitrogen. They are molecules made up of amino acids. Meat is not protein. It may be an example of a food that contains protein. Like eggs. Like vegetables. Like amaranth. Like quinoa. Like lentils.

Surely, we quibble. “Protein”, USDA may say, is common parlance for meat. So why not chose to substitute food with amino acid in this quadrant! Maybe we should be grateful that they did not change vegetables to carbohydrates or fruits to sugar and dairy to fat.

But the real BIG problem with The Plate is the hyperproteinization of America. I could not help making some calculations. I measured the area of the “Protein” sector in the diagram and found it was around 23% of the plate. As it turns out the recommended daily value of protein is 10-35% or around 50 grams, give or take a few. You might think these 2 ways of saying it is confusing and not internally consistent. You are right. They are not. Is 50 grams 10% or 35%?

But that is a whole different discussion.

Hyperproteinization will result because Vegetables, Grains, Dairy, all contain protein. Fruits contain less, but they too contribute their share. So the total intake in an already protein rich society as a result of this plate is way beyond what our bodies need. Enough studies have shown the direct linkage of excessive protein to cancer, obesity and heart disease.

I think we need to revisit The Plate. 150 years after Abraham Lincoln, we still haven’t got it right. When the history of nutrition science and public policy is written 150 years from now, we don’t want them to say we told our citizens to eat vegetables, grains, fruits and proteins.

Also explore:

https://www.scientificamerican.com/article/usda-food-plate/

https://www.freedieting.com/food-pyramid

https://www.webmd.com/diet/news/20110602/plate-replaces-pyramid-as-diet-guideline-icon

T. Colin Campbell, Ph.D. and Thomas M. Campbell II, M.D.,The China Study: Startling Implications for Diet, Weight Loss, and Long-Term Health( BenBella Books, United Sates, 200



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To Treat Chronic Ailments, Fix Diet First

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MIGRAINE: AWARENESS OF TRIGGERS IS HALF THE BATTLE WON.

Blog > Migraine: Awareness of triggers is half the battle won.

Migraine: Awareness of triggers is half the battle won.

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Migraine: Awareness of triggers is half the battle won. For those who suffer it, migraines are a painful, unexpected & debilitating condition. They are often genetic with no known cure. Common triggers are stress, lack of sleep, hormonal changes, alcohol, hunger etc. There is not enough evidence that some foods can cure migraines. Results widely vary from person to person. For instance, coffee is known to help some, harm others.

So, what is one to do?

Be aware of the triggers. Stay hydrated.

Some don’ts: Tyramine is a chemical present in several foods like wine, beer, aged cheese, and some other fermented foods (including some over ripe fruits) that has been linked to migraines. Watch out for triggers when you consume these foods and learn to avoid them. Also avoid processed foods.

Some dos: Follow a low Tyramine diet that includes fresh vegetables, fruits, (not too ripe) wholegrains and plenty of fluids. Foster an alkaline environment.

Join us today, as we learn a bit more about food choices and migraine, hydration, alkaline foods and wisdom from TCM and Ayurveda

pHear not! Alkaline vegetables to the rescue

Through a self-healing process known as homeostasis, our body reaches for alkaline minerals like calcium, magnesium and potassium to help achieve an ideal blood pH of 7.365. Unlike meats, some fruits & vegetables produce alkali when metabolised. Crucifers like broccoli, kale, cabbage & asparagus are examples of alkaline vegetables. They also contain glucosinolates which are under research for their potential to prevent cancer.

Acidity: Ayurveda prescribes diet to calm ‘Pitta dosha’ symptoms

Acidity symptoms – heartburn, reflux, indigestion, migraines – can be greatly alleviated through diet, and Ayurveda’s time-tested lexicon of beneficial & avoidable foods are a good guide. Highly recommended is a diet rich in green veggies, whole grains, lentils, light juicy fruits, carminative spices like cumin, cardamom, fenugreek that soothe digestion. Avoid or moderate sour or sharp foods like vinegar, tomatoes, citrus, chilies, onions, garlic.

TCM: Migraines may be genetic, but the right diet can alleviate them

TCM has understood the link between specific foods, the dietary reduction of acid levels and migraine alleviation. A low-glutamine, whole grain like barley is particularly recommended, along with foods rich in Vit C & E. TCM also specifically prescribes red dates, chrysanthemum flower tea to nourish blood & Qi energy. Avoidable are spicy foods, caffeine-rich beverages, processed meats, cheese, chocolate, as they trigger acidity, leading to migraines.

Hydration: key to avoiding or easing frequent migraines & headaches

Dehydration actually causes brain tissue to shrink up, triggering migraines & headaches. Stay hydrated with plain water, electrolytes, infused waters, juicy vegetables & fruits. Eating magnesium-rich almonds or almond milk helps, as do ginger tea, fruits like watermelon & cucumber. Watermelons are full of water, magnesium, potassium. Interestingly, honey has minerals that aid blood vessel relaxation, and promote blood and oxygen flow to the brain.


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Migraine: Awareness of triggers is half the battle won.

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MIGRAINE: AWARENESS OF TRIGGERS IS HALF THE BATTLE WON.

Blog > Migraine: Awareness of triggers is half the battle won.

Migraine: Awareness of triggers is half the battle won.

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Migraine: Awareness of triggers is half the battle won. 

For those who suffer it, migraines are a painful, unexpected & debilitating condition. They are often genetic with no known cure. Common triggers are stress, lack of sleep, hormonal changes, alcohol, hunger etc. There is not enough evidence that some foods can cure migraines. Results widely vary from person to person. For instance, coffee is known to help some, harm others.

 

So, what is one to do?

 

Be aware of the triggers. Stay hydrated.

 

Some don’ts: Tyramine is a chemical present in several foods like wine, beer, aged cheese, and some other fermented foods (including some over ripe fruits) that has been linked to migraines. Watch out for triggers when you consume these foods and learn to avoid them. Also avoid processed foods.

 

Some dos: Follow a low Tyramine diet that includes fresh vegetables, fruits, (not too ripe) wholegrains and plenty of fluids. Foster an alkaline environment.

 

Join us today, as we learn a bit more about food choices and migraine, hydration, alkaline foods and wisdom from TCM and Ayurveda

pHear not! Alkaline vegetables to the rescue

Through a self-healing process known as homeostasis, our body reaches for alkaline minerals like calcium, magnesium and potassium to help achieve an ideal blood pH of 7.365. Unlike meats, some fruits & vegetables produce alkali when metabolised. Crucifers like broccoli, kale, cabbage & asparagus are examples of alkaline vegetables. They also contain glucosinolates which are under research for their potential to prevent cancer.

Acidity: Ayurveda prescribes diet to calm ‘Pitta dosha’ symptoms

Acidity symptoms – heartburn, reflux, indigestion, migraines – can be greatly alleviated through diet, and Ayurveda’s time-tested lexicon of beneficial & avoidable foods are a good guide. Highly recommended is a diet rich in green veggies, whole grains, lentils, light juicy fruits, carminative spices like cumin, cardamom, fenugreek that soothe digestion. Avoid or moderate sour or sharp foods like vinegar, tomatoes, citrus, chilies, onions, garlic.

TCM: Migraines may be genetic, but the right diet can alleviate them

TCM has understood the link between specific foods, the dietary reduction of acid levels and migraine alleviation. A low-glutamine, whole grain like barley is particularly recommended, along with foods rich in Vit C & E. TCM also specifically prescribes red dates, chrysanthemum flower tea to nourish blood & Qi energy. Avoidable are spicy foods, caffeine-rich beverages, processed meats, cheese, chocolate, as they trigger acidity, leading to migraines.

Hydration: key to avoiding or easing frequent migraines & headaches

Dehydration actually causes brain tissue to shrink up, triggering migraines & headaches. Stay hydrated with plain water, electrolytes, infused waters, juicy vegetables & fruits. Eating magnesium-rich almonds or almond milk helps, as do ginger tea, fruits like watermelon & cucumber. Watermelons are full of water, magnesium, potassium. Interestingly, honey has minerals that aid blood vessel relaxation, and promote blood and oxygen flow to the brain.



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