Humans require between 40 and 50 essential nutrients in order to function optimally; these nutrients consist of 1) macro-nutrients (carbohydrates, protein/amino acids, fats/lipids); 2) micro nutrients (vitamins and minerals); and 3) miscellaneous nutrients derived from factors such as light, oxygen, water, and fiber.
13 vitamins are necessary for essential metabolic reactions: 4 fat-soluble (A, D, E, and K) and 9 water-soluble (8 B-complex and vitamin C). Water soluble vitamins can only be temporarily stored and furthermore, in limited quantities. Excesses are passed through the urine. Fat soluble vitamins occur in foods that contain fat and can be stored in the body (in the liver or fatty tissue) until needed. So in the end, you actually need that bit of blubber to stay healthy...
Vitamin deficiencies (avitaminosis) can cause various illnesses, e.g. night blindness (vitamin A deficiency), depression (vitamin B3, B6, B12, and folic acid), scurvy (vitamin C), eczema (folic acid, biotin), rickets or osteomalacia/osteopenia/osteoporosis (vitamin D).
"Whatever", you say - you take your multivitamin, so it's covered. Or maybe you knock back capsule cocktails, after a nice long run. Not so fast.
Though the body cannot distinguish between synthetic (laboratory produced supplements) and naturally occurring vitamins, other substances which accompany the vitamin in its natural state make it perform slightly differently than the synthetic vitamin does. Furthermore, recent studies fail to prove significant benefits of vitamin-popping. And lastly, an active lifestyle means that your body needs a steady supply of them throughout the day (especially those that are water soluble) - so short, quick bursts of the stuff at breakfast or before bed isn't the answer. And as no one food can give us all the vitamins we need, a balanced diet is essential. Bottom line: ditch your vitamins and start eating your 5 a day. Nature does it best.
Sunday, November 23, 2008
Friday, November 21, 2008
Raw food, slowww food
Eco-gastronomy = a recognition of the strong connections between plate and planet. Both of these movements fall into the latter:
The Slow Food movement was born of a reaction to fast food and fast life. And, not least, the belief that the enjoyment of excellent food and drink should be combined with efforts to save the countless traditional grains, vegetables, fruits, animal breeds and food products that are disappearing due to the prevalence of convenience food and industrial agribusiness. They have this cool thing called "Taste Education", a bunch of classes basically that help people to "rediscover the joys of eating and understand the importance of caring where their food comes from, who makes it and how it’s made". And I guess, to shop seasonally and locally, and eat slow. Neat.
Raw foodism promotes a diet consisting primarily of uncooked or at unheated (above 104/40 degrees) food. It is possible to have a raw animal food diet, however you're looking at raw oysters, steak tartare, sashimi and pickled fish....forget your boneless, skinless chicken breast, because that's out of the question. Mainly you're looking at lots of fruit and vegetables, and grains, nuts and berries. The benefits are touted to be higher nutrient content, better digestion (due to digestive enzymes contained in raw food), and a better immune system (due to bacteria which would otherwise be killed off by heat). In addition to higher energy levels, slower aging effects, less probability of degenerative diseases, and enhanced emotional stability. Mel Gibson and Uma Thurman are apparently pretty into it, but N.B.: after an extreme bout with this stuff, Gwyneth Paltrow became the poster child for orthorexia.
The Slow Food movement was born of a reaction to fast food and fast life. And, not least, the belief that the enjoyment of excellent food and drink should be combined with efforts to save the countless traditional grains, vegetables, fruits, animal breeds and food products that are disappearing due to the prevalence of convenience food and industrial agribusiness. They have this cool thing called "Taste Education", a bunch of classes basically that help people to "rediscover the joys of eating and understand the importance of caring where their food comes from, who makes it and how it’s made". And I guess, to shop seasonally and locally, and eat slow. Neat.
Raw foodism promotes a diet consisting primarily of uncooked or at unheated (above 104/40 degrees) food. It is possible to have a raw animal food diet, however you're looking at raw oysters, steak tartare, sashimi and pickled fish....forget your boneless, skinless chicken breast, because that's out of the question. Mainly you're looking at lots of fruit and vegetables, and grains, nuts and berries. The benefits are touted to be higher nutrient content, better digestion (due to digestive enzymes contained in raw food), and a better immune system (due to bacteria which would otherwise be killed off by heat). In addition to higher energy levels, slower aging effects, less probability of degenerative diseases, and enhanced emotional stability. Mel Gibson and Uma Thurman are apparently pretty into it, but N.B.: after an extreme bout with this stuff, Gwyneth Paltrow became the poster child for orthorexia.
Eating seasonal
Eating seasonal means you get the most flavor and nutritional value and when it is the most affordable. For the greatest freshness look for foods that are locally grown and are in season.
Seasons can also be considered a source of natural diversity. Changes in growing conditions from spring to summer or fall to winter are considered essential for balancing the earth's resources and its life forms. However modern food processing and worldwide distribution of food make foods available year-round, and grocery stores shelves look much the same in December as they do in July. Food miles are absolutely avoidable.
Of course in different parts of the world, and even in different regions of one country, seasonal menus can vary. But there are some overriding principles for seasonal eating:
Seasons can also be considered a source of natural diversity. Changes in growing conditions from spring to summer or fall to winter are considered essential for balancing the earth's resources and its life forms. However modern food processing and worldwide distribution of food make foods available year-round, and grocery stores shelves look much the same in December as they do in July. Food miles are absolutely avoidable.
Of course in different parts of the world, and even in different regions of one country, seasonal menus can vary. But there are some overriding principles for seasonal eating:
- In spring, focus on tender, leafy vegetables that represent the fresh new growth of this season. The greening that occurs in springtime should be represented by greens on your plate, including swiss chard, spinach, romain lettuce, fresh parsely and basil.
- In summer, stick with light, cooling foods, e.g. fruits like strawberries, apple, pear, and plum: vegetables like summer squash, broccoli, cauliflower, and corn: and spices and seasonings like peppermint and cilantro.
- In fall, turn toward the more warming, autumn harvest foods, including carrot, sweet potato, onions, and garlic. Also emphasize the more warming spices and seasonings including ginger, peppercorns, and mustard seeds.
- In winter, turn even more exclusively toward warming foods. Foods that take longer to grow are generally more warming than foods that grow quickly. All of the animal foods fall into the warming category including fish, chicken, beef, lamb, and venison. So do most of the root vegetables, including carrot, potato, onions, and garlic. Eggs also fall under this warming category, as do corn and nuts.
Monday, November 17, 2008
Money grabbers
Herbal Life
So Herbal Life is cranking up their advertising here in Bolivia - it's pushed pass door to door salesmanship and made its way into my local newspaper and array of roadside billboards.
Direct selling and pyramid schemes aren't the only things that turn me off from these people. It's that crazed look in the eye when you get told how it "changed their life". It makes you wonder what really happens in their weekly motivation seminars (run with that). It's also the audacity of making so much money from something unnecessary, in a place where there isn't much money to go around in the first place (present in 69 countries, most of which are developing, because they're outlawed in places with more serious regulatory bodies). Right, because poor people need more synthetic nutrition & weight management drinks.
And there are 1.9 million independent distributors - oh, excuse me, "personal wellness experts." Whatever happened to the old, eat - sleep - work out moderately, recipe for health? I think Michael Pollan did a fantastic job of describing our food dilemmas in his book, "An Eater's Manifesto". We love to hate and hate to love food. So we buy other crap to replace it. What are people thinking?
That said, I should probably get down from my soapbox and start selling this stuff. They have some pretty cool cars, which are always parked outside of some pretty happening parties. And tans. I love me some tan...
So Herbal Life is cranking up their advertising here in Bolivia - it's pushed pass door to door salesmanship and made its way into my local newspaper and array of roadside billboards.
Direct selling and pyramid schemes aren't the only things that turn me off from these people. It's that crazed look in the eye when you get told how it "changed their life". It makes you wonder what really happens in their weekly motivation seminars (run with that). It's also the audacity of making so much money from something unnecessary, in a place where there isn't much money to go around in the first place (present in 69 countries, most of which are developing, because they're outlawed in places with more serious regulatory bodies). Right, because poor people need more synthetic nutrition & weight management drinks.
And there are 1.9 million independent distributors - oh, excuse me, "personal wellness experts." Whatever happened to the old, eat - sleep - work out moderately, recipe for health? I think Michael Pollan did a fantastic job of describing our food dilemmas in his book, "An Eater's Manifesto". We love to hate and hate to love food. So we buy other crap to replace it. What are people thinking?
That said, I should probably get down from my soapbox and start selling this stuff. They have some pretty cool cars, which are always parked outside of some pretty happening parties. And tans. I love me some tan...
November - chomp on this
A chocolate craving indicates a caffeine and sugar addiction, as well as a dependence on the mood-elevating effects of the substance. While claims have been made that dark chocolate can indeed have health benefits (reduction of blood pressure, suppression of persistant coughing, treatment of dementia, diabetes and diarrhea), the benefits begin at about 70% cacoa and above and if true, would apply to consumption of “raw” cocoa powder and not commercial chocolate. To satisfy the sugar craving you should opt for sweeter fruits, such as - yes, sweet potatoes and papayas!
The mood-elevating effect of chocolate is due to the presence of theobromine, tryptophan, and phenethylamine (synthetic derivative = amphetamine), all precursors to serotonin (one of the brain’s “happy chemicals”, similar to endorphins which are released during physical activity). A good subsititute for this attribute would be to begin engaging in regular, moderate physical exercise. Additionally, chocolate has a weak stimulating effect due to the presence of small quantities of caffeine; therefore just as with coffee, the more one consumes of it, the more one needs it. If coffee is frequently consumed, it's a good idea to choose between the two vices.
And if you absolutely cannot live without chocolate, seek out the darkest possible variety, paying special attention to the percentage of cocoa solids, not simply cocoa (which is a combination of cocoa solids – the chocolate – and cocoa butter – the fat) on the label. Furthermore, organic chocolates contain cocoa butter instead of synthetic hydrogenated vegetable oils (so are usually much cheaper). Avoid consuming it after a particularly stressful or emotional situation, which essentially programs the brain to recognize it as an immediate “soother”.
The mood-elevating effect of chocolate is due to the presence of theobromine, tryptophan, and phenethylamine (synthetic derivative = amphetamine), all precursors to serotonin (one of the brain’s “happy chemicals”, similar to endorphins which are released during physical activity). A good subsititute for this attribute would be to begin engaging in regular, moderate physical exercise. Additionally, chocolate has a weak stimulating effect due to the presence of small quantities of caffeine; therefore just as with coffee, the more one consumes of it, the more one needs it. If coffee is frequently consumed, it's a good idea to choose between the two vices.
And if you absolutely cannot live without chocolate, seek out the darkest possible variety, paying special attention to the percentage of cocoa solids, not simply cocoa (which is a combination of cocoa solids – the chocolate – and cocoa butter – the fat) on the label. Furthermore, organic chocolates contain cocoa butter instead of synthetic hydrogenated vegetable oils (so are usually much cheaper). Avoid consuming it after a particularly stressful or emotional situation, which essentially programs the brain to recognize it as an immediate “soother”.
Sunday, November 16, 2008
Bolivia - Salt Lakes
Salar de UyuniWorld's largest salt flats. Geysers, flamingos, poisonous lakes and satellite calibration. 14 hours' bus ride from La Paz.
Potosi - Cerro Rico
Founded 1546, main source of silver for Spanish Empire.Convents and churches galore, and of course the old Spanish mint. The mines are all coops and are still in full swing.
click for photos
Bolivia - Mountaineering
Huayna Potosi - 6,088 metersWe climbed this badboy in 48 hours, which in retrospect was a pretty stupid idea. Recommended time is 3-4 days, so that your body can get acclimatised. At that altitude you can't think, sleep, eat and basically just function...Lilly nearly got frostbite, I vomitted, and I think the only happy camper was Idan. But then, he's an ex-Israeli paratrooper.
click here for photos
Central Europe - Hungary, Croatia, Slovenia, Serbia
Low cost flight from London to Budapest, did the rest by train and bus. Hungary : long and humid nights, deep fried goose skin, Turkish baths, Ghengis Khan, parties on the Danube, beautiful old Jewish quarter, rainstorms and sophisticated tearooms. Croatia: long pedestrian streets of Zagreb, gorgeous drive to Dubrovnik (Dalmatian Coast), Venitian-style boardwalks
with fabulous gelato. Slovenia: castles reminiscent of Transylvania/Nosferatu, clearly part of EU as roads and infrastructure a step above anywhere else in the region. Serbia: slavic beauties eh-vray-where, loads of orthodox temples, pleasant outdoor markets and fresh cheese.
click here for photos
with fabulous gelato. Slovenia: castles reminiscent of Transylvania/Nosferatu, clearly part of EU as roads and infrastructure a step above anywhere else in the region. Serbia: slavic beauties eh-vray-where, loads of orthodox temples, pleasant outdoor markets and fresh cheese.
click here for photos
Peru - the Inca trail (the unrough way)
Puno, Cuzco & Machu PichuWe took the bus from La Paz (passing through Copacabana) and crossed the border into Puno, and from here took the 4 star train to Cuzco. From here took another train to Aguas Calientes, and got to Machu Pichu at 6 a.m. for sunrise. Have never seen so many alpaca sweaters, tourist restaurants or massage parlors (for tired hikers) in my life. Despite the setback of being ripped off and escorted along like a tourist, I would do it all again, if only for the food (cocina novoandina). It's not a coincidence that Lima is home to the only other Cordon Bleu in the world.
click here to see photos
Argentina - Salta & Cafayate
Took the bus from Tarija to Bermejo (southern Bolivia), crossing the river and continuing on to Salta (northern Argentina), about 15 hours total. Upon arrival, gobsmacked with deep red mountainous terrain, the fine high-altitude wine of neighboring Cafayate, thousands of acres of soybeans and abundance of succulent red meat. Que rico!click here to see photos
Bolivia - Chiquitania Jesuit mission towns
La ChiquitaniaLocated east of Santa Cruz, this area is home to 10 world-famous Jesuit mission churches (six of which were designated World Heritage Sites by UNESCO), a synthesis of Spanish and mestizo cultures. Also tucked away in this region is the production-based Menonite community, who reject arms and technology. And make yummy cheese.
click here to view photos
Saturday, November 15, 2008
Bolivia - A taste of the tropics
Los Yungas and El BeniI opted to take the 4 hour bike ride down the Road of Death (from La Paz to Coroico), when after small glitch (bad fall) had to stay overnight before taking 26 hour bus ride to Rurrenabaque. The latter is the gateway pueblo to Madidi national park (wild boar, pumas, etc.), savana, and Pampas marshland (anacondas, piranhas etc) where only wild things are. We tried to hunt, but failed miserably, and were forced to eat a turtle in desperation...
click here to see photos
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