Food:
Our Recipe for a Healthy Lifestyle
Siobhan Piercey
'He who has food has many problems,' (Byzantine
proverb.) While this may seem to be a
bit of an overstatement, it is very true.
Simply looking at a grocery store, people can find an overwhelming
number of food options. New diets are
always circulating. Sorting through
these diets, to differentiate between the food facts and fakes, can be a huge
hassle! There are also major debates
about produce—such as whether to buy organically or non-organically. Should we bother to choose foods which will
be truly valuable for our health, or does it not ultimately matter what we put
into our bodies?
Food Facts
and Fakes
Food is one of the most intriguing issues that faces
Americans today. Looking on the
internet, one can find diet trend after diet trend. Upon closer study, people learn that some
diets have been around for decades, while others steal the spotlight and
gradually decrease in popularity.
Currently, there are three extremely popular diets—the gluten free diet,
paleo diet and juice cleanse diet. When
someone encounters a diet, which sounds intriguing, they should carefully
analyze its benefits and risks and consult their doctor before trying it
out. Thankfully, since food is such a
popular topic, there are many accessible resources that one can look to for
information.
One of the most popular diets in America is the
gluten-free diet; this is made evident by the hundreds of gluten-free products
that fill grocery store shelves and the extensive gluten-free menus at
restaurants. What is gluten? According to Andrew Torontola gluten is:
A sticky stretchable protein found in grains like
wheat, barley, oats and rye. Formed
during the kneading process, gluten chains create a matrix that trap carbon
dioxide bubbles produced by the fermenting yeast. This gives bread its chewiness...and acts as
a thickening agent in dozens of products.[1]
Levels of gluten intolerance range from a dangerous
disease called celiac to mild indigestion.
If a person has celiac disease, they cannot tolerate gluten; their body
produces antibodies which fight the gluten glycoprotein and damage the person's
stomach; people with gluten sensitivity experience this in a less serious
sense, although gluten-sensitive people can still be seriously harmed by the
gut-eating antibodies.[2] Astonishingly, one in one hundred
thirty-three Americans have celiac—and 80% of them are unaware that they have
it.[3] For some people, a gluten-free diet is
beneficial. However, some extremely
healthy grains have gluten, and cutting out gluten would prevent people from
consuming them. The gluten-free diet is
growing in popularity, but the wisest option is for people to consult their
doctor before cutting gluten out of their diet completely.
The paleo diet is also growing in popularity. Paleo mimics the caveman diet. Adherents to this diet are encouraged to eat
fish, eggs, veggies, fruits, nuts, seeds, herbs, spices, healthy fats and oils.[4] In the same way, its followers are told to
avoid processed or sugary foods, grains, dairy, legumes, artificial sweeteners,
vegetable oils and trans fats.[5] Clearly, the mindset behind this diet is that
our bodies were not made to handle the many sugars and starches which are found
in the average American diet; the paleo-diet supporters urge people to
permanently cut these out.[6] Researching this diet, people have found that
it aids digestion, but it does eliminate beneficial grains. As with the gluten-diet, a middle-ground is
helpful. While the paleo diet, accepted
by many, is useful in most ways, it is wise to take a balanced approach when
considering using it by cutting back on sugars, using olive oil and consuming
some healthy grains—instead of cutting all grains out of one's diet.
A widespread, short-term diet is the juice-cleanse or
lemonade diet. This diet, which is
designed to clean out the digestive tract, is very controversial. While they are on it, people will drink a
mixture of lemons, maple syrup, and cayenne pepper for ten or more days; they
will also take a laxative tea and drink salt water in the morning and evening.[7] The juice-cleanse has almost no calories.[8] Dietitian Karla Campbell cautions,
"Dieters who try it end up losing lean body mass, and then when they are
‘cleansed’ and go back to their old ways, they gain fat. They end up being a fatter
version of their old selves.”[9] Analyzing this diet, we find that it does not
have enough calories, fat, protein, fiber, vitamins, and it also has too many
carbohydrates.[10]
Clearly, the upsides to this diet are that it is incredibly easy to put into practice
and is a relatively cheap approach to weight loss. For quick weight loss, it is incredibly
effective, but the juice cleanse is not recommended by doctors for an extended
period of time.[11]
Although the paleo, gluten-free, and juice cleanse diets are
popular, people should analyze them carefully before starting them. For the gluten free and paleo diets, there is
the absence of healthy grains. For the
juice cleanse diet, there is an absence of calories, vitamins and fiber. The key tool to use when a person is deciding
what to put into or take out of their diet, is research! Looking at the big picture is essential. Unfortunately, some people take a tiny bit of
information—or misguided testimonials of so-called blogger experts—and form a
diet. While a diet avoiding processed
foods is beneficial (like the paleo diet,) it cuts out a lot of very valuable
grains. The best approach to a diet like
paleo is to try to minimize processed foods, to incorporate healthy fats, and
to replace white flour with beneficial whole grains. This will truly benefit the body. The easiest way to do this is to gradually
add in nutrient rich foods and eliminate empty processed foods from one's diet,
which will mean that the change is not as drastic.[12] Leo Babauta relates his experience: "How
did I get from Point A (junk food junkie) to Point B (much healthier diet)?
I’ll let you in on my secret...I didn’t go from Point A to Point B. It’s more
like Point A to Point Z, with lots of points in between."[13]
That way, people can get used to eating healthily without feeling overwhelmed.
People must research carefully, follow the advice of medical professionals and
certified nutritionists, and sort through the many diet fads that confront
Americans these days to truly be able to differentiate between the food facts
and fakes.
Organic vs. Non-Organic Foods
Organic food.
Non-organic food. What's the
difference? Clearly, there is a lot of
debate when it comes to purchasing organic versus non-organic foods. Surveying the produce aisle in grocery
stores, we see many labels which read certified organic, or 100% organic, and we also spot dozens of packaged
organic food products. What's the big
deal? In the end is organic food
healthier? What are the benefits of
non-organic and organic food, and do they outweigh the costs? People have very differing opinions on these
topics, while others wisely attempt to take a middle-ground approach.
What is organic food?
Generally, organic food is defined as food without pesticides, grown
with natural fertilizers and pest-fighting agents, using crop rotation. Reasons for consuming organic food vary.[14] While some people argue for organic food for
health reasons, there are other people who choose it for ethical reasons.[15] Organic food is not just a passing fad. In 1990, Americans spent $1 billion on
organic food, while they spent $26.7 billion on organic food and beverages in
2010![16] Do organic foods benefit people? Do pesticides affect people's health? Do organic foods protect the environment? Organic food is naturally grown food, and
many people choose to purchase it.
In contrast to organic produce, conventionally grown food
has several advantages. Cost is a major
factor. Recently, students researched
organic food versus non-organic food price differences:
In early 2011, a group of Colby College students
surveyed prices for 21 organic and non-organic items at five grocery stores in
Waterville. They found a wide range of differences, from ten percent less for
organic brown rice to 134 percent more for organic ground beef.[17]
The mean cost for organic items surveyed was 68 percent higher than for
non-organic...[18]
According to research,
non-organic food takes up a lot of land for farming.[19] Similarly, the shelf life is also much longer
for non-organic foods.[20] Conventional food produces more food per
acre; this seems to contradict the major argument that organic food enriches
the environment.[21] In the end, there is much less hassle. While many people argue for organic food,
clearly there are numerous advantages to alternate these growing methods.
While there are many benefits to non-organic foods, there
are also many benefits to growing organic food.
Organic food is grown with natural fertilizers; weeding is done by hand,
and pests and insects are controlled with other animals, whereas non-organic
food is grown with harmful and damaging herbicides and insecticides.[22] Organic food is safer to consume. Shockingly,
the effect of eating food grown with pesticides can range from minor headaches
to major birth defects.[23] Purchasing organic food results in a
healthier environment and healthier workers, who are coming into direct contact
with the pesticides.[24] The benefits of organic food, which produces
a slightly smaller yield, outweigh the cost.
For example—using 50% less fertilizers and 97% less pesticides—one
farmer received only a 20% smaller yield![25] Organic food growing methods preserve the
land due to crop rotation as well.
Clearly, there are numerous advantages to organic food farming and
purchases.
As there are upsides to non-organic and organic food,
many people try to take a middle ground approach. Evaluating our produce, we find that some
fruits and vegetables absorb more pesticides than others.[26] Celery, for example, has pesticide residue
from 64 different pesticides! Onions
have much less pesticide residue. The
'dirty dozen' foods are foods that are contaminated with lots of pesticides;
these foods are apples, celery, cherry tomatoes, cucumbers, grapes, hot
peppers, imported nectarines, peaches, potatoes, spinach, strawberries and
sweet bell peppers.[27] Alternatively, the 'clean fifteen' foods are
foods that don't have much pesticide residue; these are: asparagus, avocados,
cabbages, cantaloupes, sweet corn, eggplants, grapefruits, kiwis, mangos, mushrooms,
onions, papayas, pineapples, frozen sweet peas and sweet potatoes.[28] Because of the pesticides, organic food
proponents advise that people should purchase all of the items on the dirty
dozen food list organically as much as possible. After looking into organic food, Stephanie
Watson (editor of Harvard Women's Health Watch)
concluded, "You can still buy organic without overspending by being
choosier about the types of organic products you buy."[29] People who use the dirty dozen and clean
fifteen lists strive to take a balanced approach to organic and conventional
food.
Why is there such a booming market for organic
foods? While many people agree that
organic food has many advantages, there are others who argue that organic
produce is a marketing gimmick. Looking
further into the debate, wise shoppers realize they can take a balanced
approach to their food purchasing.
Organic food seems to offer more rewards than conventional food—ranging
from the quality of consumers' health to the quality of the environment. However, organic food can be incredibly
pricey. This is where the clean fifteen
and dirty dozen lists come into play.
These are the most important factors in the organic versus non-organic
shopping. In order not to strain the
grocery bill too much, purchasers can look at the lists and try to always buy
the dirty dozen foods organically and not worry too much about purchasing the
food of the clean fifteen lists. These
lists are a valuable tool, because they make people aware of the pesticide risks
in their food, while leaving them the option to buy both organic and
non-organic produce. Obviously, these
lists are central in deciding whether to purchase organic or non-organic foods.
Food is obviously a crucial part of every person's
lifestyle. While there are many diets to
choose from, they must be evaluated carefully.
Looking at the shelves of local supermarkets, people can find many
varieties of food, such as organic and non-organic foods. The most important thing to realize is that
what a person puts into their body really does matter! Unfortunately, people
can easily slip into a nonchalant approach to food. Food choices are not neutral. Pesticides.
Herbicides. Insecticides. All of these linger in the non-organic foods
which thousands of people consume. The
scary fact is that most people are ignorant about what they put into their
bodies! People must try to spread lists
like the dirty dozen and clean fifteen.
Many people think that eating healthily is not worth the cost. In reality, the cost of not eating healthily
can result in gut-eating celiac antibodies, major birth defects, environmental
damage, obesity and even cancer! When a
person takes advantage of informative resources, the result will be a healthy
lifestyle and a healthy environment for future generations.
[1] Torontola,
Andrew. "Why You Might Want to Rethink Going Gluten-Free."Gizmodo.
Gizmodo, n.d. Web. 07 Mar. 2014. <http://www.gizmodo.com/why-you-might-want-to-rethink-going-gluten-free-1475646469>.
[2]
Ibid..
[3]
Many people self-diagnose themselves as having celiac disease. The only way to find if you have celiac is
for a doctor to take a test of your blood.
[4] Gunnars,
Kris. "A Paleo Diet Meal Plan and Menu That Can Save Your Life."Authority
Nutrition. Authority Nutrition, 30 Jan. 2014. Web. 07 Mar. 2014.
<http://www.authoritynutrition.com/paleo-diet-meal-plan-and-menu/>.
[5]
Ibid..
[6] Gunnars,
Kris. "A Paleo Diet Meal Plan and Menu That Can Save Your Life."Authority
Nutrition. Authority Nutrition, 30 Jan. 2014. Web. 07 Mar. 2014.
<http://www.authoritynutrition.com/paleo-diet-meal-plan-and-menu/>.
[7] "Master
Cleanse (Lemonade Diet). HEALTH Health & Wellness. U.S.News &
World Report, n.d. Web. 12 Mar. 2014.
<http://health.usnews.com/best-diet/master-cleanse-lemonade-diet>.
[8]
Ibid..
[9] Upton,
Julie. "6 Diet Trends You Should Never Try." Real Simple.
Real Simple, n.d. Web. 07 Mar. 2014.
<http://www.realsimple.com/health/nutrition-diet/weight-loss/6-diet-trends-you-should-never-try-00000000008122/>.
[10]
Master Cleanse (Lemonade Diet), op. cit..
[11] "Master
Cleanse (Lemonade Diet). HEALTH Health & Wellness. U.S.News &
World Report, n.d. Web. 12 Mar. 2014. <http://health.usnews.com/best-diet/master-cleanse-lemonade-diet>.Ibid..
[12] Babauta,
Leo. "A 12-Step Program to Eating Healthier Than Ever Before."Zenhabits.
N.p., 20 Feb. 2008. Web. 24 Mar. 2014.
<http://zenhabits.net/a-12-step-program-to-eating-healthier-than-ever-before/>.
[13]
Ibid..
[14] Singer,
Peter, and Jim Mason. The Way We Eat: Why Our Food Choices Matter.
1st ed. Emmaus, PA: Rodale, 2006. Print.
[15]
Ibid..
[16] Pillsbury,
Melissa W. "Organic Versus Non-Organic; Store Versus Farmers’
Market."Maine Organic Farmers and Gardeners Association. Maine
Organic Farmers and Gardeners Association, n.d. Web. 13 Mar. 2014.
<http://www.mofga.org/Publications/MaineOrganicFarmerGardener/Fall2011/PriceDifferences/tabid/1966/Default.aspx>.
[17]
Organic food prices vary from state to state, however these prices are a
reasonable estimate.
[18] Pillsbury,
Melissa W. "Organic Versus Non-Organic; Store Versus Farmers’
Market."Maine Organic Farmers and Gardeners Association. Maine
Organic Farmers and Gardeners Association, n.d. Web. 13 Mar. 2014.
<http://www.mofga.org/Publications/MaineOrganicFarmerGardener/Fall2011/PriceDifferences/tabid/1966/Default.aspx>.
[19] Clune,
Moira. "Benefits of Non-Organic Food." LIVESTRONG.COM.
LIVESTRONG.COM, 21 Oct. 2013. Web. 07 Mar. 2014.
<http://www.livestrong.com/article/513084-benefits-of-non-organic-food/>.
[20]
Ibid..
[21] Shelton,
C. D. Organic Foods--What You Didn't Know. N.p.: Choice, PH, n.d.
Kindle.
[23]DeCostale,
Jessica. "The Truth About Organic Foods." Redbook.
Redbook, n.d. Web. 17 Mar. 2014.
<http://www.redbookmag.com/recipes-home/truth-about-organic-foods>.
[24]
Shelton, op. cit.
[25] Shelton,
op cit..
[26] Shelton,
C. D. Organic Foods--What You Didn't Know. N.p.: Choice, PH, n.d.
Kindle.
[27]"EWG's
2013 Shopper's Guide to Pesticides in Produce™." Summary.
Environmental Working Group, n.d. Web. 18 Mar. 2014.
<http://www.ewg.org/foodnews/summary.php>.
[28]Ibid..
[29] Watson,
Stephanie. "Organic Food No More Nutritious than Conventionally Grown
Food." Harvard Health Blog RSS. Harvard Health Publications,
05 Sept. 2012. Web. 23 Mar. 2014.
<http://www.health.harvard.edu/blog/organic-food-no-more-nutritious-than-conventionally-grown-food-201209055264>.
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