Mindful Eats

Feed Your Brain

So much to learn: World History, New York Times, Vogue, The Economist, Ken Ken, Geographical Expeditions Travel

My body is tired, but my spirit does soar/ if not to work hard than what is this body for? ~Cory Booker

Smartypants, you are so clever to be getting healthier. We know you are (getting healthier), otherwise you wouldn't be here. We also know you're looking good... but what are you doing with all the extra energy and vitality? Feed your brain! Not only does it make you scintillating, it also makes you smarter. 

Sure, you can spend your extra energy at work or at the bar, but be sure to indulge your other passions. Even if you're one of the lucky people who managed to combine work with what you love, you can still nurse your other interests. Inspiration often strikes when you've veered from the normal routine, so if you're a workaholic, you'll be even better at your job. Developing your multiple facets also makes you an even more fascinating person AND a better role model for your kids. Then there are all the other benefits of exercising your brain - you stay sharp, slow memory loss and help ward off potential senility and Alzheimer's. It's just like your body - use it or lose it! 

What to do - Feed Your Brain

1. Stay informed. Get a subscription to your local newspaper or a great magazine (it's ok to read things offline. By reading a paper newspaper, we find that we often end up reading articles we would have never read online). We recommend the New York Times or the Economist for general current events. 
2. Dive into your passions. What interests you? Your passions may be long-standing, but they don't have to be. They can even be temporary. Make a list of everything that you are curious about or wish you had time for. Look at it and see what floats to the top. Start playing soccer again, memorize that Shakespeare sonnet, take a cooking class, travel, research the difference between European swords and Japanese swords. Become an expert. There's so much to do! As Martin Scorsese notes in Raging Bull, we're only here (on Earth) for 20 minutes, so relax and have a good time.
3. Learn something new. Learn a new language, a new physical skill, how to act, or that thing you've been putting off. Take that sailing or painting class. Do some new sudoku or crosswords. It's a big world.
4. Show off. There's so much to learn and do, we can't possibly do it all. So indulge your passion and share all that knowledge with someone else. We're dying to know! Seriously. What is it that makes you your quirky self? What are you passionate about? Leave a comment or send an email.

What I ate: vegetable juice, 2 coffees, Barbara's Bakery Shredded Oat cereal + ground flax seeds + milk, 6 squares dark chocolate, sauteed scallops + whole wheat spaghetti, dried mango slices, LifeThyme Market Raw Vegan Pizza, macadamia nuts, hot chocolate, 50 oz. water

Exercise: 15 min stationary bike, 20 min weights

Progresso Soup Review + Giveaway

MindfulEats loves soup, so when Progresso asked if we wanted to participate in their promotion, we said sure. After all, we ate a lot of canned soup in school. Because not only do we like soup, we are also lazy - and nothing's easier than opening a can for dinner.

So Progresso sent a big box with lots of different flavors of soup, and a giveaway for you guys. Naturally, we won't make any recommendations to you without actually trying the product. In the meantime, we also asked Progresso a couple questions: 1) is there bisphenol-A (BPA) in the cans, and 2) are the ingredients organic?

Progresso kindly answered our questions, and you can see the full letter below. However, in a nutshell:

• Progresso uses BPA in their can liners (like most other canned foods). MindfulEats is staunchly anti-BPA even though it's not yet proven to be bad. Why absorb chemicals into your body if you don't have to? A scientist that studies BPA won't go near canned tomatoes. Progresso's working on finding alternatives and hopes to find some soon.
• Progresso soup ingredients are not organic.

Before we got the answer about BPA, Jean ate several cans of soup over the course of two days. She reports that she got a black tongue a few days later (this may be purely coincidental and have nothing to do with the soup, but she's never had a black tongue), and didn't feel great. The soups themselves were tasty. They tasted very salty, but Progresso has a low-sodium line. They also offer a "Light" line that is 100 calories and under for calorie counters.

Bottom Line: MindfulEats does not recommend regularly eating any canned soup. If you want packaged soups, look for glass jars or BPA-free cans. That being said, we do have some canned chicken noodle soup in case we get sick because chicken soup helps you get over colds, and canned soup is super easy to make - critical for when you're sick.

Oh - and the giveaway. Progresso has provided us with a gift box that contains a Progresso digital jump rope that keeps track of jumps and calories burned, a Progresso soup mug, and a couple cans of soup. MindfulEats will pick a random winner on April 1, 2010 - leave a comment on this post, on our Facebook page, or tweet us by April 1. We'll throw all names in a hat and pick a winner.

Here's the letter from Progresso:

 

What I ate: vegetable juice, latte, Nancy's Cottage cheese + ground flax seeds, nycheese raw milk cheddar, 1 cup coffee, 6 squares dark chocolate, Margarita personal pizza, salad, 3 dried mango slices, LifeThyme Market Raw Vegan Pizza (awesome and much tastier than the "real" pizza), Gopal's raw goldenberry cookie, hot chocolate, 50 oz. water

Exercise: Ran 4 miles

Milk 101 with Organic Dairy Farmers

Show me someone who has done something worthwhile, and I'll show you someone who has overcome adversity. ~Lou Holtz

When I was a little redneck kid, the milk man used to deliver weekly rounds. Then that stopped, and we went to the dairy to pick up milk. Now almost everyone buys their milk in the grocery store. Milk and dairy products can be mysterious to urbanites - how does milk get from a cow to a bottle? I was fortunate enough to have organic farmers Dean Sparks and Dan France of nymilk demystify the process for me. These extremely thoughtful men gave me a Milk 101, explained organic and raw milk, and shared some of the amazing work they are doing.

Dean and Dan are supercool, and their passion and deep knowledge of food issues is inspiring - as is their mission: to build the organic nymilk brand so they can save hundreds of family farms and bring wholesome local food to the New York and Northern New Jersey market. But before we get into that, let's start with the basics.

Dean and his family jumped into farming in 1998 (with no background), and they now have a 50 acre organic farm that raises poultry, pigs and seasonal foods. He authors one of my favorite blogs that provides real insight into food production. Dan is an 8th generation dairy farmer in Cobleskill, NY. He has a 70 cow dairy, and he's the spitting image of the hale, apple-cheeked farmer that is portrayed in children's books. Charming and smart, they were very patient with my simple questions.

MindulEats burning question: "Um, are cows pregnant all the time?" Turns out that the way it works is that after a cow gives birth, she produces milk for 10 months then has a dry period. The normal cycle is 13-14 months. Cows are bred while they are milking, then the cycle starts all over again. The normal lifespan for a cow is 7-8 years, and she calves 4 times during her lifetime. After she gets old, she becomes a hamburger at a fast food restaurant. I'd always thought the burgers in fast food restaurants came from beef cattle like Black Angus - but it's actually old dairy cows! Industrial dairies keep their cows in extremely stressful situations - thousands can be penned in dirt lots, standing in their waste, with little room to move. Disease spreads quickly so they are given antibiotics. They get hormone shots to increase milk production and lengthen their milking period. Cows in these Confined Area Feeding Operations (CAFOs) have shorter life spans.

"What happens to the calves?" Female calves are raised until they are two, then they get impregnated and are a dairy cow. Male calves are sold and become veal. (Carla, there's your question answered).

"Is all organic milk from family farms?" Most of us think that organic milk comes from happy, pasture-fed cows. After all, I don't want to consume food or items based on another creature's misery. Well, some organic milk is actually coming from CAFOs out west. These CAFOs get to call their milk organic since they feed the cows organic grain (but they're still standing in cramped dirt lots). A lot of the cheap organic milk you get from Target and WalMart are from these operations. However, this should all change on June 11, 2010. The USDA's National Organic Program is being amended with the New Pasture Rules, which state that cattle have to be pastured for the full local season (at least 120 days), and must get at least 30% of their food from pasture during the season. Dean and Dan are delighted by the ruling - Dan points out that any farm with 300+ cows is a CAFO. This means the price of organic milk will increase to reflect a truly quality product.

"What's the deal with raw milk?" There is a growing trend for drinking raw milk (unpasteurized). Fans say that is full of nutrients that get killed during pasteurization, and that it is far more delicious than pasteurized milk. People claim that even the lactose intolerant can drink it since it still has the enzymes to help you digest it. Dean's stance on raw milk is absolute. "Don't ever ask a farmer to risk his family and farm. If you want raw milk, go buy a cow - asking someone else to do it is putting them at too high a risk." They personally know multi-generation farms that have been put out of business over raw milk. Dean observed that a consumer can take a gallon of milk during the summer, stop at the library for 30 minutes and leave the milk in the car (allowing the bacteria to fester) before going home and putting it in the refrigerator. If someone then gets ill or dies from the milk, the farmer is blamed. Dan's drunk raw milk for 60 years. But then again, he has his own cows.

"OK, no raw milk without owning a cow. What about pasteurization?" Pasteurization means heating milk to kill bad bacteria. Low heat pasteurization (140 degrees) kills less bacteria but has better nutrition (more calcium and vitamins). High heat sterilizes milk and gives it a longer shelf life. It's up to you, but we prefer the more nutritious version. Many local brands like nymilk, MilkThistle and SkyTop Farms do low heat pasteurization. Homogenized milk is personal preference. I like unhomogenized milk since that's what I grew up on.

These amazing guys are all about education and saving farms. They are growing nymilk to be a powerhouse local brand - they currently have a 20 farm dairy coop and an 8 farm coop. In addition to milk and nycheese, they are planning nyogurt and nyeggs. Their mission is to convert as many farms to organic as possible, provide fair wages for the work involved, and bring the food to local markets. As a coop, they share marketing resources, then they share in any profits above the typical pay price. MindfulEats, for one, is happy to pay a fair price for quality goods. If you live in the NY area, look for the cloud in the shape of NY state. These guys are the real deal, and I walked away from them feeling inspired and hopeful.

What to do - Support Local Dairies

1. If you've decided to consume dairy products, think about the kind of agribusiness you're supporting. Organic products may be more expensive, but they don't have unnecessary chemicals like hormones and antibiotics. And you are paying the farmers a livable wage.
2. Consider buying local. Shipping may take less of an environmental toll, and your dollars stay in the area. If you buy from the farmer's market you meet the farmer who is accountable for his food. If you're in NY and buy nymilk, you can ask Dean any questions directly on his blog or on twitter @OrganicNYmilk1.
3. Save money. You can learn more about Organic Valley and get some coupons.

Fore more posts on sustainable, organic, local and ethical food, go to Food Renegade.

What I ate: Oikos vanilla yogurt + ground flax seeds, strawberry kefir, latte, (full day of eating out): 2 little chicken sandwich bits, turkey/brie sandwich, salad, apple, spaghettini + cherry tomatoes + clam sauce, 2 oz. popchips, cheddar cheese, hot chocolate, 50 oz. water

Exercise: none

Is Soy/Tofu Good or Bad for You?

Sampling of soy products: tofu, tempeh and miso

You can't change the past, but every day is an opportunity to rewrite your future. ~Tony Hsia

You may not know this, but soy foods are controversial. Some people think tofu is abominable because of the way it tastes, but if you look around on the internet, there are sources that think it is evil and "life-endangering". I had to investigate since I love tofu and don't want to endanger my life. After all, I gave up Cheetos and processed foods (which I love much more than tofu) because they're unhealthy. There's no way I'm going to endanger my life over tofu.

Traditionally, foods made from soybeans - tofu, soy milk, miso, tempeh, etc. - have been considered low-fat, protein-rich health foods. However, if you search the web, you will find several articles that say soy is an unhealthy (if not downright evil) food. What's up with that? Let's look at the evidence on both sides. First, the facts:

Soy foods are considered good protein and calcium sources, so a lot of vegetarians and lactose-intolerant people turn to them for those nutrients. For a 3.5 oz serving (same size as a serving of meat), the organic tofu in my fridge provides 5 gm fat (7.5% DV or daily recommended value on a 2000 calorie diet), 10 gm protein (18.75% DV), 2.5 gm total carbohydrates (1.25% DV), 7.5% DV of calcium, 7.5% of DV iron, and 100 calories.

Why people are proponents of soy as a healthy food:

• Non-meat protein and calcium source 
• Lowers LDL cholesterol (bad cholesterol), 2007 study from National Institute of Health and Nutrition, Tokyo, Japan
• Isoflavones (compound in soy), reduces the risk of initial and recurring breast cancer, Wall Street Journal

Why people think soy is unhealthy:

• It impairs thyroid function (unlike the others, there is some basis for this one - soy may impact you if you have a thyroid dysfunction - so avoid)
• Unfermented soy prevents protein and nutritional absorption due to phytic acid and trypsin inhibitors
• It causes mental degradation due to aluminum absorbed in soy 
• Phytoestrogens add hormones (plant version of the female hormone estrogen) 

Weston A. Price and Dr. Mercola are main proponents of the soy is evil thinking. The studies above and Dr. Weil make these people seem wacko. 

What to believe? I looked deep inside myself (not usually a source of answers), but I found some in my genetics. I am Taiwanese, and my people have been eating tofu, soy milk, and miso for centuries.

The anti-soy articles (like this one by Nourished Magazine which is particularly nuts) just don't seem to have a grasp on reality. They often state:

• Asians eat very little soy products (7 grams a day), and if so, it is always fermented. Have any of these people lived in an Asian home? Do they know any Asians? I happen to know a lot of Asians that I'm related to, but I know even more than that of all types. Soy products are pounded on a regular basis. Bowls of hot soy milk are served for breakfast in Taiwan. Koreans have stews that are tofu stews. No one I know has a tiny 7 grams a sitting. This is bogus.
• Phytoestrogens will lower sperm count and feminize boys. And 100 gms of soy protein have the equivalent of one contraceptive pill. Last time I checked, Asia was being accused of overpopulation - China even enacted a one child rule. There doesn't seem to be any low sperm count there. I don't think a feminized male could have kids. And I dare you to use soy protein as a contraceptive (not really, that would just be stupid). If soy was superfeminizing, you would think that the average Asian women would have the figure of Pamela Anderson Lee (post-surgery). Riiiight. There are more real hormones fed to industrial cattle than the tiny amount of plant hormones in soy.
• Soy causes Alzheimers and dementia, and causes you to die earlier. After centuries of eating lots of soy, there is no evidence of any of those things in Asia, and the population with the highest longevity is the Japanese.

So, after filtering the evidence through common sense and empirical evidence, MindfulEats will confidently say soy (femented or not) is good for you as long as you're not allergic to it or have a thyroid disorder.

What to do - Eat Soy in Moderation

1. Some people should avoid soy. If you have a soy allergy, a thyroid disorder, iodine deficiency (very rare) or hate the taste, then avoid it. If your body doesn't react well to it, avoid it. In terms of taste, I love tofu and can't abide the taste of soy milk. My brother likes soy milk but can't stand tofu.
2. Buy only organic and non-genetically modified (GMO) soy products. Actually, a food that is certified organic is not supposed to be GMO so you're getting both. Soy is a large industrial crop that is heavily treated, which is why you want organic.
3. Soy products (except for edamame) are processed foods. So you may want to go light on them. The anti-soy contingent is generally ok with fermented soy foods like tempeh and miso, but they're wacky.
4. Use soy as a protein source, but like everything else, make sure you not eating it to the exclusion of other foods. Eat a WIDE variety of whole foods to get a full range of nutrition.

Pro-soy Contingent: Dr. Weil, clinical research above

Anti-soy Contingent:Weston A. Price, Dr. Mercola, Nourished Magazine

For posts on SOLE food (sustainable, organic, local and ethical), go to Food Renegade.

What I ate: cottage cheese + ground flax seeds, 1 butter croissant, 28 oz. cafe au lait, brown rice + steamed broccoli + tofu, 5 squares dark chocolate, 1 banana, spinach + red cabbage + shiitake mushroom risotto, hot chocolate, water

Exercise: none

Ask Your Milk Questions

Moo - I'm a cow

Milk. It's marketed as pure and good in America. But it's also super controversial. And it can be a downright mystery to urban folk. Like, are dairy cows always mothers and if so where are their kids? Is it normal for adults to drink milk (they don't drink human milk), or even for humans to drink milk from another species? What's organic milk vs the rest of the stuff in the grocery store? Are bovine hormones really bad? What's up with the raw milk movement?

Well, it's your lucky day. Now is your chance to get all your questions answered. MindfulEats is interviewing dairy farmers next week - leave your question in the comments, and we'll ask! We'll be back with a post full of answers.

We Have a Winner: Best Steel Water Bottle

Love doesn't make the world go round. Love is what makes the ride worthwhile. ~Franklin P. Jones

One of our most popular posts compares steel to aluminum water bottles. We're really excited it's popular, because that means that more people are getting away from plastic bottles, blech.

Well, now we've found the best water bottle of 2010! If you're in a situation where you need to be mobile, glass just won't do. Metal water bottles are the way to go! They are environmental since they're reusable, and you'll save money over the long run. 

Plastic bottles can leach chemicals into water - that's why if you leave your drink in it for a while, it tastes like plastic. If the plastic is made of bispheonol A (BPA), there's increasing evidence that it disrupts hormonal functioning.

We've come down firmly on the side of high quality 18/8 stainless steel bottles. The trendy aluminum bottles used to tempt us with their stylish looks, but this good looking steel bottle has surpassed them in handsome lines. And besides, aluminum needs to be lined to prevent them from leaching aluminum (another no-no that is linked with Alzheimer's) into your drink. Who needs that?

Our clear winner of the year is the Klean Kanteen Wide Mouth. This one has almost everything:

• High quality 18/8 steel construction.
• A variety of sizes (we like the 18 oz since it's a good amount of liquid but small enough to throw in a bag).
• Wide mouth so you can see your drink and for easy cleaning - one of bad things about reusable bottles is you couldn't get in there to clean them out. You can with this bottle.
• Architectural good looks - nice clean lines.

It's almost perfect but not quite - if Klean Kanteen made the following modifications it might be:

• Put a thicker rim on the bottle. The nice thing about Sigg bottles is the thicker lip - it's very comfortable to drink from.
• Take the tacky logo off the side.

Oh well. The minor cons are worth the big pros. Investing in a stainless steel water bottle is an easy way to improve your health - you'll drink more water and avoid plastic contamination.

What to do - Use Water Bottles

1. Purchase a stainless steel water bottle. We recommend the wide mouth Klean Kanteen. If you want the insulated one to keep hot drinks hot, it'll be a few dollars more.  
2. Fill it with filtered water.
3. Keep it clean. Wash regularly - it is also dishwasher safe.

What I ate: 1 grapefruit, 1 latte, Fage Greek yogurt + ground flaxseeds + Sarabeth's jam, 1 cup steel cut oatmeal + milk + dried cranberries, 1 banana,  Thai soup, Pad Thai, stir-fried vegetables and tofu, 28 oz. hot chocolate, water

Exercise: 60 min running, 60 min vinyassa yoga