The Whole Food Journal

Healthy foods are nutrient-rich foods that have the ability to heal and sustain our health. In turn we are better able to protect ourselves from illness and diseases that occur because of nutritional deficiencies in the foods that we eat. Today many, many foods are deficient in nutritional value. This is especially true of highly processed, additive and fat laden foods.

Simply put, the healthiest foods in the world are whole, unprocessed (or very minimally processed) foods. Healthy foods are free of chemicals and additives. Vegetables, fruits, whole grains, and nuts and seeds are healthy foods. [SunFood.com] Meats, dairy and dairy products that are naturally raised and processed are also healthy. Natural animal products contain no antibiotics or growth hormones.

In order for a food to be healthy it must be nutrient dense and a rich source of the essential nutrition our bodies require to retain good health. Overall, this includes hundreds of elements such as vitamins and minerals, fiber, essential fatty acids and complex carbohydrates. Whole foods [SunFood.com] contain these elements and a varied diet promotes better nutrition.

The two best ways to make sure you are eating the healthiest food possible are to buy food that is organically grown, [HouseofNutrition.com] or grow at least some of your own food. All naturally grown foods are better for your health, but those foods most common and most familiar to all of us are most nutritionally powerful as whole and unprocessed.

These are the foods that are the most affordable and the most familiar. Some of the most nutrition-packed foods are those we already eat. The question is whether we are eating these foods in their most nutritious state. Or, are we eating them as highly processed fatty junk food full of dangerous chemicals and additives that contain little or no nutritional value. It is our responsibility to make the correct and healthy food choices, [MotherNature.com] and our job to educate ourselves about what we eat.

A century ago all our food was organic, simply prepared and nutrient-rich. Today, many believe that even organic food [BotanicChoice.com] is somewhat lacking in nutrition because of the mineral depletion of the soil. That has resulted in the demand for, and the explosive growth of natural dietary food supplements. [VitaDigest.com] And we definitely agree. Nutritional supplements [WebVitamins.com] have the ability to “bridge the gap” between the nutrients you get from your food and the nutrition your body absolutely must have to maintain good health.

More nutritious whole foods, especially those that are organically grown, [HouseofNutrition.com] are somewhat higher in cost than conventionally grown foods. However, this cost and that of a quality multi-vitamin and mineral supplement [VitaminWorld.com] will always be far less than the cost of treating diseases that could have been prevented with the proper nutrition.

Free Range Cattle

Frank Wallis serves on the Steering Committee for the WyoAg Coalition, and he’s not a happy man. He recently wrote an article about government regulation of food as it applies to him and those like him. He raises natural grass fed beef, free range chickens and grows vegetables and fruits without chemicals and artificial fertilizers. He does not use antibiotics or growth stimulants on his livestock. He has a website where he markets to consumers who seek to purchase meat, eggs and produce from what he calls a “non-industrial, humane production system”. His goal is to produce superior and clean food, and the freedom to bring it to the marketplace without what he believes to be undue government interference.

This interference he talks about is his being required to drive a total of 665 miles ( two roundtrips) to South Dakota for USDA inspection and processing of his beef product for eventual sale at farmers markets. By contrast he can sell a live animal to a local customer who can have the local wild game processor kill the animal right on the ranch. Then the processor can haul the animal to town and cut it up for the customer. His question is “What makes the beef hauled to South Dakota safer than beef harvested at his ranch?” It’s certainly food for thought.

What I found most interesting in Frank’s article were his references to seemingly conficting points of view from those who are supposed to have our best interests at heart. Apparently Frank is free to sell his raw produce, but if he “processes” the apples into a pie, he is forbidden to sell the pie at the local farmer’s market. Yet, the same pie can be sold by a church, as in fundraiser.

Here’s another one. Frank writes, “You can go shoot a deer on a 70-degree day in November, drag it through the dirt and cactus for two hours, throw it on the hood of the pickup and drive in the hot sun to the local meat processor.” Then he states that one can give this meat to their neighbors and the local soup kitchen. But he cannot take his beef to the same butcher and sell it to the neighbor. He does not believe this is a matter of food safety at all.

Frank talks about how the mega food production system gets the food nicely packaged to the store shelf. He asks if it’s “safer” to eat chicken raised with sunshine, grasshoppers, good grass and clean water? Or should we be satisfied with chickens never seeing the light of day, living their entire lives in a space one-half foot square while being fed antibiotics to keep them from dying (and clipping their beaks as well). You be the judge.

And here’s a final thought from Frank, “The one-thousand people who die from salmonella each year are buying their meat via the government inspected mega-plants. No one is being harmed by backyard producers and small ranchers.” Can anyone say power and control? For more information go to www.WyoAgCoalition.org.

Are you a “news freak”?  I am.  I need to know what’s going on around the world every day.  I do know  people who could care less, and that sometimes concerns me.  But I digress here.

This morning as I was checking the goings-on (including the Wall Street mess) the ticker racing across the bottom of the television screen announced that Engand’s Cadbury candy company has learned that their candies made in China contain that substance known as melamine.

We all remember the pet food scare, and I’m sure we will never know how many pets really did die because their food contained melamine.  Matter of fact, it was at that time I learned my kitty’s high-priced food wasn’t even made in the USA.  I changed brands.  Then we learned about the baby formula in China, and today it’s candy.  I’m wondering what is next.

I decided to study up a bit about melamine, and I have to tell you it’s a little scary.  You will find melamine in flame retardants, inks, plastics, fertilizers, fabrics and glues just to name a few.  Apparently, melamine alone has no significant toxic effects.  The problem is when melamine is combined with cyanuric acid.  This combination forms melamine cyanurate which causes kidney stones, kidney failure and even cancer.

Here’s why melamine is being added to food.  When food is tested for protein content, the nitrogen levels are tested as well.  Melamine raises the nitrogen levels of foods, leaving the testers to believe the protein levels are higher than they really are.  This allows the food manufacturer to place cheap fillers in the food.  In the case of the milk formula, the addition of melamine diluted the amount of milk necessary to get the high protein reading.  It seems it’s all about money.  Fortunately there are very strict regulations and better testing equipment in our country.

Each day it seems more apparent that we as consumers need more information about our food and we definitely need to be aware and on guard.  I wonder what the next food to be contaminated with melamine will be, and when.  Growing my own food and buying organic food looks better all the time. 

When I talk with you about healthy food and gardening I sometimes find myself trying to put you in a convenient “box” called a niche or target market.  That really appears impossible, given that healthy food is so important.  People who care about their food, and who even grow their own food to maintain it’s purity are not a small group.  Though we all focus on a few fundamental truths, where we come from is a different deal.  Some are rich and some are poor.  Most of us are somewhere in the middle.  Some live in the middle of metropolitan  masses and some are so removed from humanity as to be  nearly impossible to find.  Most of us, though, are somewhere in the middle, in small town America or small cities and communites.

I find it so interesting that the subject of health, and especially as it relates to food, brings such a diverse group of people to the same page.  About a year ago I was messing around with paper and pencil and the following is the result.  It is something to ponder when we wonder if others share our interests.  Apparently they do.  Common interest is indeed a good thing.

WE ARE ALL THAT GROUP OF PEOPLE FROM EVERY WALK OF LIFE
WHO SHARE ONE COMMON INTEREST-
ACHIEVING AND MAINTAINING BETTER HEALTH NATURALLY
WITH INTELLIGENT AND SUSTAINABLE DIETARY CHOICES.
THAT INCLUDES THOSE WHO CHOOSE TO GROW
AT LEAST SOME OF THEIR OWN FOOD.

Not too long ago I read somewhere that during this past year the sale of garden seeds did skyrocket.  The cause, they said, was the high cost of gasoline.  So, backyard gardening was seen as one way to save money on food the food budget.  The savings could then be applied to the gas tank.  To those who have done just that, you are now one step ahead of the “game”. 

In the coming growing season, your garden is going to become more important than ever.  And, I predict there will be thousands of “newbie” gardeners getting down in the dirt.  The current economics of our country are soon going to demand that citizens take action to offset what’s going on in our nation’s capitol at this moment.  The cost of food is now, and will be, a top priority.  One of the best ways to cut the cost of food is to grow at least some of your own.  Actually, for generations before us, growing one’s own food was a no-brainer.  It was a way of life!

I feel lucky.  I already have a small garden that produces what I need.  Many begin new backyard gardens each and every year.  And alot more are going to be thinking about it now.  Gardening is one area where “schooling” is ongoing. New and “seasoned” gardeners are forever looking for new information and constantly learning.  I am looking forward to making loads of information (for busy people) available, and here’s how I’m going to do it.

In the coming weeks and months you will find on two of our sister-sites, www.gardenbasics.com and www.organicgardencorner.com a wealth of information about growing at least some of your own food with success.  Whether you have yet to turn the first shovel of soil, or are a veteran gardener, you will want to take a good look.  Whether you live where gardens will soon sleep for the winter, or whether you live where gardens grow year-round (lucky you), this will be the perfect time to plan and organize.  Mother nature has a lot to do with how your garden will grow, but gardening success also depends on knowing what you are doing.  We can help.

Other than cutting food costs, there are so many other benefits to gardening.  You have control of the quality of your food….the freshness, the taste, the nutritional value.  You have the pleasure of seeing nature at work.  Your children can happily learn where food really comes from.  You can exercise muscles you didn’t even know you had, and breathe fresh air.  You can avoid chemical fertilizers and pesticides.  You can take pride in what you have done by sharing some of your excess produce and also preserving some of that excess for winter use.  I just can’t find a downside to backyard gardening.

So, as I mentioned above, keep checking our two gardening sites for all you need to know to eat deliciously and have some extra dollars as well.  Something tells me we are all going to need them.

Every summer it seems like everyone in the world grows zucchini squash and can’t figure out what to do with the excess of this super producer.  In small town America where I live at least one gardener leaves bags of the vegetable at the post office for anyone that wants them.  Some people dislike zucchini (and squash by any other name) so much you can’t force them to take your extras.  While all this is going on both zucchini and yellow squash are available in the produce department for more than a buck-fifty a pound.  Go figure.

I grow zucchini and old fashioned yellow crookneck squash every summer.  There are several reasons why.  First, it’s got to be one of the easiest vegetables to grow.  Secondly, the giant plants produce so rapidly it can make you think you are your own master gardener.  And, the real reason I grow both the yellow and green squash is that when picked very young they make the very best stir-fry ingredients ever.  Any good cookbook will have recipes for using more mature squash in everything from baked goods to soups.

Finally, I let a few big ones just grow and grow and grow.  Then I save their seeds (you will NEVER need all of them, but I save them anyway) to do it all over again next season.  Speaking of seeds, you can dry them in your oven with your favorite seasoning and have a high-fiber, nutritious snack anytime.  Because I like to dehydrate foods, and the nutrient level is highest near the outer wall, I remove most of the inside and cut the remaining peel in chunks, then dehydrate.  During the winter they are a colorful and nutritious addition to most any soup or stew.

So, how did zucchini squash survive all these hundreds of years as one of the most popular vegetables to grow?  Historians note that early Italians considered zucchini and yellow crookneck squash to be a “cure” for liver ailments because of it’s natural, organic sodium levels.  Could that be why steamed or stir-fried green and yellow squash is SO good with pasta, not to mention Asian food?  

How much squash to grow in your garden is your choice.  Just be sure you remember these are large and sprawling plants.  A border area works fine for me.  Most likely for the average backyard garden one or two plants of each will be plenty.  I do plant two, just in case one doesn’t make it.  As for nutrition, all vegetables from your garden are loaded with vitamins and minerals.  You can’t go wrong with zucchini or yellow crookneck squash because it is one of the most versatile of all the vegetable kingdom.  You will be surprised how often you can add squash to whatever it is you’re cooking.  And, in the fall you can use the mature fruits for stunning autumn decorations right along with the pumpkins and goblins.  Then recycle them into your compost pile.  Now, doesn’t that make you love all squashes? 

Here is a list of ingredients that are additives known as monosodium glutamate (MSG) or free glutamates that may be in your food without listing the words “monosodium glutamate” or “free glutamate” in the ingredients.  You could be consuming these additives in any foods that list any of the following as ingredients.

enzyme modified
anything fermented
anything that is protein fortified
anything that is ultra pasteurized
autolyzed yeast
barley malt
broth
bouillon
calcium caseinate
carrageen
flavoring
natural flavoring
gelatin
hydrolyzed oat flour
hydrhydrolyzed vegetable
olyzed protein
malt extract
maltodextrin, natural flavors
pectin
plant protein extract
potassium glutamate
sodium caseinate
soy protein
soy sauce
stock
textured protein
whey protein
yeast extract
yeast food

The FDA says labels must identify MSG.  However, if glutamate comes from any other source the manufacturer is not required to label the product as containing MSG.  It’s a pretty grey area to be sure.

There is more information about MSG at www.healthycookingjournal.com and also www.selfreliancetoday.com.  explains just what MSG is in depth.  Check them out.  The more you know the healthier your food will be.

What an absolutely gorgeous garden vegetable the Black Krim Tomato is.  To my surprise early this spring I found these heirloom tomato plants at my local greenhouse and bought a couple without thinking twice.  I have not been disappointed.  Matter of fact, I have already saved a fair amount of seed for next year.

Black Krim heirloom tomatoes are apparently tough enough to withstand unruly weather and a fair amount of neglect and still produce beautiful mahogany colored deep red fruits with deep green shoulders on top.  This year in my little garden they had to withstand both conditions and I still received the most unique and tasty tomatoes that were 3″ to 4″ in size.  They are indeed beefsteak slicers, each slice displaying almost black flesh and loads of greenish seeds.

As for taste, it was love at first bite!  The naturally slightly salty taste is more than just delicious.  It’s a real deal for people on low salt diets, for there is no reason to add the dreaded salt.  I have eaten many different kinds of tomatoes in my life and there is no doubt in my mind that the Black Krim tomatoes is my all time favorite.  Can you just imagine piles of these beautiful heirloom tomatoes piled high in the produce section?  Since they are heavy yielders that produce in about 75 days without much special attention, maybe we’ll see them more often.  Hope so.

Black Krim heirloom tomatoes originally came from the “Isle of Krim” located on the Black Sea in the former Soviet Union.  No wonder they are strong plants, able to withstand wide temperature ranges.  This place is better known as the Crimean Peninsula in Ukraine.  Crimea is known in ukrainian as Krim.  Match tomato color group with place and you have the Black Krim Heirloom tomato….delicious like no other.

Imagine my surprise!  I was skimming through the most recent edition of my AAA magazine (Kansas edition) and there it was.  An article singing the praises of Gella’s Diner and Lb. Brewing Company located in Hays, Kansas.  It got better.  Not only is Gella’s diner located in a beautifully renovated historic downtown building, they use as much local produce as possible!!  Dare we ask for more?

Writer Richelle Tremaine noted the establishment’s distinctive blend between the past and the present because “the word Gella is a traditional German slang term for ‘yes’, and the brewery’s title, Lb, is short for liquid bread — as bread and beer have common ingredients”.  The microbrewery is a silver award winner in the Great American Beer Festival.

Now, tons of people know where Hays, Kansas is.  They pass through this Volga-German community constantly on their way to dozens and dozens of destinations east and west on Interstate 70.  Now that they know about Gella’s, they really should stop and check this place out!  Not too long ago I discovered a healthier place to eat, traveling or not, in Local Burger, located in Lawrence, Kansas.  To my delight, Gella’s is another quite unforgettable diner and watering hole.

Yes, they’ve got things like chicken-fried chicken on the menu and I’m a little scared of that.  But I was totally impressed by entrees right out of the DeBakey Institute’s Heart Healthy recipe book.  Things like grilled Pacific salmon served with steamed veggies and new red potatoes.  I wouldn’t hesitate to order the grilled pesto chicken breast.

I’m totally impressed with the fact that while they do offer regional cuisine, they also focus on local food including locally grown beef and produce.  The place is wildly popular in this college town (Fort Hays State University) and I have eaten there, enjoying the unique decor and live music as well.

Now, here’s the best part.  I will be dining at Gella’s again very soon. Early in October my Hays High School graduating class will be celebrating our 50th class reunion (OK, so now you know how old I really am…but who cares…..).  On Friday night after the homecoming football game we will again converge on Gella’s diner.  The food and beverages will be outstanding, just as I remember.  The music will be loud and the celebration with friends from near and far will go on well into the night.  I can hardly wait.

So, if and when you are in the vicinity of this historic, yet progressive place of cuisine and special brews, do take a break and enjoy.  The more we all patronize those who are actively supporting local food and local growers, the more we will have to choose from.  Gella’s website is www.Lbbrewing.com.  Check them out.

To the people of Gella’s who bring us better, healthier food because they WANT to, we salute you!

Tonight for dinner I fixed another one of my favorite salads.  Don’t be sad……..I’m going to share it with you right here, right now.  Enjoy with fish, chicken, or even pasta, and a good hunk of whole wheat bread.  Easy, delicious and highly nutritious……..bon appetit!

SIMPLE TOMATO AND CUCUMBER SALAD WITH HERBS

THE INGREDIENTS

1/2 lb. firm red tomatoes, cut in chunks
1/2 lb. yellow tomatoes,cut in chunks
1/2 lb. cucumbers, cut in chunks
1/2 green pepper, cut in thin strips
1/2 red pepper, cut in thin strips
1 T each of finely chopped fresh herbs including
      basil, oregano, parsley and chives
1 t. salt
2 T extra virgin olive oil

THE DIRECTIONS

Mix all ingredients together in a large bowl and chill at least
one hour. Taste before serving and adjust seasoning if needed.
Serve on lettuce or spinach leaves.

This recipe serves four.

Well, everyone is getting excited about something new to generations younger than me.  And it’s SO exciting.  It’s called Victory Gardening.  Seems it’s just the ticket to deal with rising food prices, and it is.  But it’s not new. There is quite a long and interesing history behind the victory garden concept.  The practice also has a number of different names, depending on when and why people took action to secure their food supply.

Victory gardens have also been know as war gardens, survival gardens, depression-era gardens, security gardens and self-sufficiency gardens.  Not too long ago this type of home based self-reliance even included something called the Y2K garden.  I admit to having one of these, and a lot of other preparedness stuff that we just won’t go into here.

Back to victory gardening’s history.  During World War I, food shortages were common throughout Europe.  Then in 1916 came worldwide crop failures and food surpluses in the United States were wiped out.  Food prices soared and food rationing was necessary, not just for civilians, but our troops as well. To combat this problem a few visionaries imagined backyards and vacant city lots turned into gardens  They set about educating the public and promoting “city farming”.  In 1917 the National War Garden Commission was organized and “war gardens” became a huge movement as our nation’s people responded.  Food preservation and canning were also promoted.

In 1941 our nations food supply again became a huge concern.  The question of how to feed not only our own population, but our troops and our allies as well prompted then Secretary of Agriculture Claude Wickard to launch the National  Victory Garden Program.  Three V’s stood for Vegetables, Vitality and Victory.  So during World War II, a time of great patriotism and honor, Americans again rallied together and helped contribute to the war effort by planting some 15 million gardens in rural areas as well as in cities.

Now there is another movement underway.  In the face of high energy prices, an uneasy economy, the potential for food shortages as we speak and steadily rising food costs, the victory garden concept has sparked a great deal of interest as a viable solution to potential problems ahead.  I couldn’t agree more!

Look for an explosion of new gardeners next season.  And what will they be growing?  Everything from A-to-Z.  For sure there will be tomatoes, cucumbers, squash, onions, carrots. beans, potatoes, corn, lettuce, cabbage, melons, pumpkins.  Are you hungry yet?   This is just the beginning.  I predict there will be a second “explosion”…….and that would be the preservation of the food harvest.  Personal food security will also reflect our concerns with the quality and safety of our current food supply.  Dare I say this is what self-reliance is all about……..and that we just haven’t had to think about it for quite some time now?

To some Victory Gardening is, and always has been, their way of life.  Called by any other name, there are thousands and thousands of people who garden for a multitude of reasons from their security and health,  their sustainable footprint on the planet and just for the pleasure of it all.  It’s all good!

Think about planting your own little victory garden next season.  It doesn’t have to be big…..or beautiful for that matter.  But then I think all gardens (like babies) are beautiful.  Mine’s SO full of weeds it’s almost embarrasing.  But my tomatoes….they are fit for a king!!  

Sometimes we just can’t throw something out.  It lays around for years.  Then one day “bingo”!  I have saved this gem from a newsletter that I long ago subscribed to for just the right moment.  This is the moment.  I promise it will make you wonder why you do what you do to have the most beautiful lawn in your entire neighborhood.  Here goes……..

The lawn owner observed the “Winterize your lawn NOW” sign outside the garden store and asked himself a perfectly obvious question.  After watering, mowing, raking and watching a lot of it die anyway, why should he winterize?  Hoping it was too late anyway, he decided that grass lawns have to be the most stupid thing humans have come up with to date.  He wondered why people constantly battle the dandelions and clover and many other plants that just grow naturally for the privilege of nursing a grass lawn through an annual four-step chemical dependency program.

Just for kicks, imagine a conversation about this between The Creator and St. Francis.  I guarantee you will love this exchange, and the best part is you may turn your lawn into a place where nature can actually thrive.  The conversation goes like this:

“Frank, you know all about gardens and nature.  What is going on down there?”  The Creator asks what had happened to the dandelions, violets and stuff he started eons ago.  He called it a no-mainenance garden plan that would grow in any type of soil, withstand drought and multiply generously.  Butterflys, bees and birds would all be attracted to the blossoms that bloomed everywhere.  The Creator noted that by now he expected to see vast and colorful gardens…….not the unending green rectangles up and down endless streets.

St. Francis explained to The Creator that when the tribes, the “Suburbanites”, settled, they determined that such plants as dandelions and thistles were “weeds” and then through great effort killed them and replaced them with grass.  The Creator lamented that grass was certainly boring and didn’t attract butterflys and bees and birds……..only grubs and sod worms.  He asked, “Do these Suburbanites really want all that grass growing?”  To which St. Francis responded, “Apparently so, Lord.  They take great pains to grow it and keep it green.  Each year they begin the season by spreading fertilizer and poisoning every other plant except the grass.”

The Creator mused that cool spring rains made the grass grow fast and that would make the Suburbanites very happy.  But, St. Francis said he didn’t think so because as soon as there was a little growth they would cut it…sometimes twice a week.  And, The Creator asked if they cut it and bale it like hay?

“Not exactly” said St. Francis.  Most of them rake it up and put it in bags.  To which The Creator asked if the bagged grass was a cash crop to be sold.  To which St. Francis responded that just the opposite was true…  In fact the Suburbanites paid to throw it away.

The Creator thought about it all a moment and assumed that the Suburbanites must be relieved in the summer when he cut back on the rain and turned up the heat.  He figured that would surely slow the growth and save them a lot of work.  But St. Francis told him that is precicely the time when the Surbanites drag out all of their hoses and pay money for more water so they can keep mowing and paying to get rid of the clippings.

The Creator called that “nonsence” and gave the Surbanites credit for keeping at least some of the trees.  In his plan the trees grow leaves in the spring and provide beauty and shade from summer’s heat.   As the leaves fall in autumn they form a natural blanket to protect the trees and also shrubs as they hold moisture in the soil.  And, as if that weren’t enough, the leaves eventually rot, forming a compost to enrich the soil.  He called it the “Natural Circle of Life”.

Well, St. Francis didn’t want to upset The Creator, but told him anyway that the Surbanites had drawn a new circle of their own.  They rake the leaves into big piles as soon as they fall and have them hauled away.  Then they protect the roots of the trees and shrubs with mulch they buy at the store.  St. Francis went on to explain that the mulch came from grinding up trees that they cut down.

The Creator didn’t want to hear any more about the Surbanites, and when it was suggested that they all sit down and watch the movie “Dumb and Dumber”  the Lord said no thanks….that he had just heard the whole dumb story in his conversation with St. Francis.

This fable begs the question:  “Why on earth do we do what we do???”   “What CAN we do better??”

History tells us that wheat has been around for at least six-thousand years, feeding entire civilizations.  Today there are more than 30,000 different varieties, representing some fourteen different species.  Just one called Triticum represents nearly all the wheat produced in our country.  After the harvest much of the crop goes through some sort of processing, on the way to it’s ultimate destination….our dinner plates.

I vividly remember harvest time on my grandparents wheat farm in Kansas.  By today’s standards their methods were quite primitive, but it was always a time of hard work and celebration.  We (my sister’s and I) were too small to be of help, but we had a blast playing in huge piles of the grain.  We also chewed the kernels into what Grandpa had us believing was really chewing gum.  We didn’t know any better at the time.

I guess you could say that the humble grain called wheat is a powerhouse of nutrition, yielding perfect measures of vitamins, minerals and also fiber.  As well, wheat is high in complex carbohydrates (don’t confuse this fact with the simple carbs that wreck health) and low in fat and sugar.  Wheat is just plain good for you, and luckily we’ve got a lot to choose from when shopping for wheat-based foods.

Above all, read the label.  What you’re looking for is food made with 100% whole wheat flour, preferably organically grown.  I repeat:  made with 100% whole wheat flour.  You now have a product that contains the original nutrition of the wheat kernel itself. 

Raw wheat itself has a very, very long storage life because the oils and nutrients are sealed inside.  So, when you grind your own wheat flour it’s as healthy as it can possibly be.  All ground whole wheat flour though should be stored in the freezer to prevent the oils from going rancid and losing nutrition.    White flour is another story.  It can sit on any shelf for years…….I’ve actually seen it.   I also have a set of five little glass vials that show the removal process of every living source of nutrition and fiber to achieve white flour…..and we wonder why Americans are over fed and malnourished at the same time.

Don’t just assume that wheat is only for flour.  It’s also a source for healthy cereals, pastas, desserts, soups and even salads.  If you bake your own bread, try adding dried wheat sprouts for a great texture while you also pump up the nutritional value and enhance the taste as well.

Here’s a little tip that doesn’t have a thing to do with food at all.  Nestle your candles in a base of wheat kernels in the bottom of the container.  Works every time.

I just finished reading (for the third time) a recent post on the ethicurean.com site about the increase of food and calories from 1970 to 2006.  Even though we all know we’re eating more food now than ever before, two telling charts clearly reinforce this data supplied by the USDA Economic Research Service.

Based on what I think is a fairly complicated system that includes the caloric counts of more than 200 basic foods, plus larger food groups, the results definitely target the culprits.  For what it’s worth, food spoilage and processing losses are taken into account in the study. 

According to the researchers, Americans are consuming 500 more calories a day now than they did just 25 years ago.  Some blame has gone to larger portions, deep fried and processed foods, larger serving plates and also the higher calorie count of cheap food. All these reasons are unfortunately true.

The article’s second chart is the most telling, and yet it’s not new information.  It shows a breakdown of the high-calorie jump in the same time period.  Not surprisingly, dairy, vegetables and fruits have remained quite level.  The first of the culprits, to a lesser extent, are meat, eggs and dairy.

The really bad guys (surprise, surprise) are added sugars, added fats and flour and cereal products.  I’m quite positive that this includes deep fried and highly processed nutritionally defunct food loaded with empty calories.  The good news is that the chart does show a slight reduction in sugar and fat production in the last few years.  Surely those numbers will continue to drop as consumer preferences are well reflected in the increased sales of healthier foods.

Take a look at these interesting charts and the information supplied by the USDA at ethicurean.com.

Here I am.  Back in my own little place in the world after a wonderful vacation in the mountains of Colorado and Wyoming with friends and relatives.

At home it’s much easier to get my exercise, take my vitamins and watch what I eat.  It’s the daily schedule.  On vacation, however, it takes a little more effort.  I admit to “forgetting” the supplements the day we spent shopping in beautiful dowtown Breckenridge, Colorado. 

Walking is my favorite and I did alot of it.  Walking in beautiful mountain country is a treat, but level it is not…all the better for a good workout for the leg muscles and the aerobic benefit.  Viewing wildlife up close helps put nature in perspective and certainly has a calming effect mentally.  It’s all good.

Food was everywhere.  Marinated steak and birthday cake for the party.  A little steak, a little cake and lots of salad with a very good merlot made a great meal.  I’m proud to say I was in control when eating out, choosing on one occasion a delicious mesquite grilled chicken salad that filled me to the top.  Pasta dishes, big salads and trail mix I make myself I ate with relish.

Back home I headed directly for the garden that looks like I have a black thumb, but was full of zuchinni and yellow squash, some of which I stir-fried in olive oil, seasoned with Bragg Sprinkle, and mixed together with cooked penne pasta.  I topped the whole deal with parmesan cheese and pepper.  Yum!

The garden also yielded carrots, anaheims, jalapeno peppers, cucumbers and tomatoes.  It’s good to be back home.

One of these days I’m going to actually keep track of how much money I save with just a small garden. As I wrote earlier, my garden this year won’t win any prizes in a beauty contest. I moved here last fall and my new neighbor kindly tilled my little plot. The soil is wonderful with loads of worms. I spent a day planting seeds in the spring along with gorgeous tomato plants from the local greenhouse. I stood back and admired my handiwork…..and then the weeds came!

I happily hoed and pulled, determined to keep my little space beautiful and had visions of the fresh vegetables I would enjoy in the coming summer. Long story short, the weeds I did not get out grew as well as my vegetables, as time has been a huge issue this year. I knew a long time ago that most of what I planted would have to survive in a not-so-orderly plot. And, survive they have, right along side an invasive grass around here that I call “rat grass”, and a few other pesky weeds common to this area of the midwest. Read the rest of this entry »

Sometimes I complain about the mountains of information out there. But on the other hand, how fortunate we are to find it, read it and retain what’s useful to us personally. The internet has put it all right at our fingertips. I can assure you it was more difficult and time consuming in the years when The Whole Food Journal was a printed newsletter.

Just for fun, do a search on such a simple thing as “natural food’. You will find 34,200,000 results. That ought to keep you busy for the rest of your life. But you will surely want to refine your searches to your specific interests. Even so, you’ll have tons of sites to check out.

Today I thought I would save you some time. What follows are a few of my favorite sites. They are truly informative, are a good read, or just make me feel good. Eating and living healthy and sustainably is a life-long journey. The beauty of it is that we never stop learning new and better stuff, reinforcing what we already know while teaching for the future. Do check these places out. Read the rest of this entry »

Did you ever read the ingredients on a tube of antiseptic cream? How would you like to treat your scrapes and bruises and a whole lot more with 100% pure natural product if you could? Well, you can if you know where to look, and what you’re looking for. The best place to begin your search is your favorite health food store. Ask them about Tea Tree Oil. Most likely you’ll get quality information from knowledgable personel.

Before you shop it’s a good idea to learn a little about tea tree oil and why you should own it. Tea tree oil has a long and credible history and is deemed completely safe when used properly. In fact, during World War II, Australian soldiers were given tea tree oil in their first-aid kits. This healing oil, distilled from the leaves of the Melaleuca alternifolia tree which only grows in Australia, has since become popular worldwide. Read the rest of this entry »

We all have our favorites when it comes to herbs, and one of mine is basil. I grow it in my garden. I’ve purchased it in the produce isle. And, I keep dried basil on the spice shelf. Over the years I’ve grown many different varieties of basil including Thai, Holy Basil and some scented varieties like cinnamon and lemon. But the two mainstays are the fragrant common basil and Purple ruffled. Basil just makes any tomato dish come alive with flavor, and a whole lot more. Add a little chopped basil to salads and every Italian concoction you can think of.

Basil, like so many herbs, has a very interesting history. It is considered one of the worlds oldest herbs, native to the Mediterranean and reportedly originating in India. Some 4,000 years ago this aromatic herb traveled throughout Asia, Egypt, Europe and England. Early settlers then brought basil with them to North America. Read the rest of this entry »

There was a time when people didn’t have to worry about whether their food was nutritionally rich and sustaining to life. It just naturally was. That was before chemicals were introduced to agriculture, and the ground itself was rich in nutrients. That was before food science learned to manipulate nature. Gradually, taste and nutritional value were sacrificed for bigger yields, shipping hardiness and longer shelf-life. In the process, much of the live activity within the soil itself has been destroyed.

We are constantly told how we are the best fed nation in the world, but I have my doubts. And I think many other people do too. Why else would the sales of organic and whole foods be skyrocketing each and every year? I realize people are living longer now, or so the statistics say. But, have you ever observed how many medicines and drugs are keeping people going from day to day? Could it be that the very foods they eat aren’t doing the job? It’s no surprise that today’s food absolutely must be supplemented with vitamins, minerals and other elements. Read the rest of this entry »

Today I dug out a book I’ve had forever it seems. It was certainly most interesting the first time I read it several decades ago. It was then, and still is I believe, one of the most important books ever written about the food-health connection. It is titled “Food is Your Best Medicine” by Henry G. Bieler, M.D. The publisher is Ballantine Books. It’s still available in paperback for less than $10 from Amazon.com and also from the Price-Pottenger Foundation, a non-profit organization dedicated to natural health and healing. They can be reached at www.ppnf.org.

I say it’s still available because it was originally published in 1966, and interestingly the message Dr. Bieler put forth so many years ago has not changed. It is that the human body must have whole, nourishing food to live. As I’ve said before, there is so much information out there now, and not all of it is correct or true. So it’s a good thing to find correct information from a qualified person. Although he died in l975, Dr. Bieler’s message is even more important today than ever before. Read the rest of this entry »

So you’re in a rut. You have no control, or so you think. Wrong! You do indeed have control over how you view and deal with ALL of life’s situations. Your attitude and mental state determine how difficult your life actually is. And, the most interesting thing is this: Your brain works a whole lot better if you eat good nutritious foods. Good whole food nourishes your entire body including your brain. It stands to reason a healthy brain is more capable of dealing with whatever life throws at us. I believe there are quite a few studies around that confirm this.

Lots of smarter people than I agree that the lack of good nourishing food is the root cause of a number of problems related to the brain and it’s ability to function well. I do believe one of the villians is junk food, and we have just begun to see that fallout, especially with kids. So, get started by deciding to eat good food that actually helps your brain get and stay healthier. And get some exercise too. Anything you want, so long as it provides aerobic activity. My very favorite is just plain walking. It is the healthy brain that makes the smart decisions in life. Read the rest of this entry »

Say what you want about Walmart……and plenty of people have plenty to say. But today Walmart is to be commended for taking a huge step in bringing locally grown food to consumers. Normally locally grown food is found in Farmer’s Markets around the country and a multitude of roadside stands. Now, it seems, we’ll see it in our local Walmart store.

The retail giant did introduce organic food to it’s shelves a while back. Some came all the way from China. However, this looks like a win-win situation for everyone. Adding locally grown food to their stores is good for not just Walmart and their customers, but also for local folks who would sell more of what they grow if there were a stable outlet. And, perhaps this could encourage more people to become growers for their locality. How great is this? Read the rest of this entry »

We’re all busy! As I listened to conversations on TV about the late Tim Russert, one thing in particular caught my attention. Some guy was praising the fact that Russert was a person who pushed himself to and beyond the limit. My question is, was it worth it? And, I have to say, the answer must be no.

I see stress as a huge problem in today’s world. Not the stress that comes and goes in people’s lives, but the never ending stress that people live with day in and day out, and take tons of medication for. That’s the kind of stress that takes a toll on anyone’s immune system. Since one of the jobs of a healthy immune system is to help the functioning of other body systems and organs, it stands to reason that our important parts suffer when the defense system is out of whack. Surely this could effect the health of the heart itself. Read the rest of this entry »

We don’t often hear about people discussing their digestive system, do we? I’d venture to say that few people even think about it. But they should because an unhealthy digestive system could easily be the cause of some of the most common ailments we complain about every day.

Continued neglect of the needs of our digestive tract can and does cause serious illness. Actually, I believe there’s more preventable illness due to clogged up intestines than we realize. But, the subject doesn’t seem to be real popular…….until now.

I’ve told you how important I believe a healthy immune system is. Well, a healthy digestive system is equally important. If either aren’t cared for properly, you get sick. We’re going to explore a lot of interesting information about what your digestive system is, how it works and how to keep it working well so you don’t someday end up with something like colon cancer. Read the rest of this entry »

I’d venture to say that a goodly number of people don’t even know they have an immune system. That’s not good because your immune system is probably the greatest indicator of your health in general. Better yet, you have the power to strengthen this system to help prevent and fight diseases of all kinds. I consider the immune system to be the most important system in the human body because it is the body’s defense system and it’s job is to fight off disease, germs and bacteria.

On the cellular level, the immune system directs antibodies and antitoxins to attack and destroy disease carrying bacteria and germs every day. If the system is weak, the bad guys take over and we get sick. Our bodies are protected from a number of health enemies including fatigue, infections, colds and the flu by a well cared for immune system. There is also protection from antibiotics and the chemicals in so many of today’s highly processed foods. Read the rest of this entry »

Wow! What an interesting and spirited debate! The question was, “What on earth does self-reliance have to do with whole food?” The answer is easy, but not necessarily obvious. People who practice self-reliance seem more aware of their responsibility to care for themselves, as well as the planet we live on. That said, self-reliance can mean many different things from being almost totally self-sufficient (like survival mode) to keeping three days worth of food and water just in case there’s a hurricane or something,

With regard to whole food, I would describe self-reliance as the desire to take measures to make sure one’s home and family are secure with life sustaining food and water in the event of an emergency. Many keep at least one year’s supply of food on hand, and I am one of them. That list doesn’t include cocoa puffs and junk either. It does include canned foods, beans, pasta and many other items. At a later date we’ll outline a healthy food storage system guide you can personalize to your own needs. Some people preserve their garden’s bounty by canning, pickling, drying, freezing and a host of other methods. They eat very well all winter long. Read the rest of this entry »

Over the years I’ve moved alot, so have had quite a few gardens. Some have been better than others. Most of the time I was pleased with my handiwork, but I remember killing frost, desert sunburn, hail and being mowed down by accident. My last garden was one of my best. After five years it was filled with my favorite vegetables and herbs. The flowers were gorgeous.

Well, I moved again and this season it’s a whole new garden spot. The soil is great and there’s a fine supply of earthworms. Worms are a gardener’s friend because they make even the best soil better. I already have lettuce, spinach and radishes. Later there will be tomatoes, cucumbers and great zucchini and yellow crook neck squash. The basil and parsley will become mouthwatering pesto to freeze for winter enjoyment. Read the rest of this entry »

Today my friend and I were discussing whether or not Fetuccini Alfredo is, or is not a healthy entree for dinner. We both agree it can be by substituting a few things like evaporated milk for the cream and choosing whole wheat fetuccini. Just toss with some steamed vegetables, plop it on a nice bed of spinach greens and top the whole thing with some grilled shrimp. Now you’ve increased the nutritional value of a universal favorite. How easy was that?

Part of our conversation though centered on the real meaning of a whole food diet. Once most all food was whole, free of chemicals and additives and processing. Today it’s a different story and reading the labels is mandatory if you want the healthiest food you can buy. You’re safe if all you eat is organic, though it’s been said that not everything in the health food store is healthy. And most people don’t eat 100% organic.

Much has been written about a sensible whole food diet that promotes healing, disease prevention and general wellbeing as opposed to our favorite fat and sugar nutritionally dead diet. Read the rest of this entry »

The next time you shop for bread check the label. The first ingredient must say “whole wheat flour” or it’s not whole wheat bread. It may look like whole wheat bread. That’s because mollasses gives it color and it could have a few flakes in it to fool you. Don’t be fooled. Read the labels. Better yet, to get all the goodness and nutrition of whole wheat and eliminate the preservatives, stablilzers and other additives, try making your own. I guarantee you’ll eat better and save money at the same time. It’s really disgusting to pay $4.00 for a loaf of bread these days.

That said, I want to share some interesting facts about whole wheat that are extremely important to a healthy, disease fighting diet. Many whole grains have fed, and still do, entire civilizations. There’s good reason. Whole grains in general are loaded with nutrients including many of the B vitamins and the fat soluable vitamins as well as protien. They are also rich in fiber. Read the rest of this entry »

It’s amazing how much thought and effort goes into our lives when it comes to family, kids, clothes, hair, job, home decorating and social life just to name a few. Unfortunately, the food we eat every day isn’t necessarily on that list unless we’re deciding flavor, drive-up options, or which ready-to-eat concoction to remove from it’s box and heat in three minutes max.

It’s not necessary to be so radical as to refuse to eat anything that’s not organic or was grown on a corporate farm. However, it is necessary to make the extra effort to learn why some foods sustain our health and other foods destroy our health, and shop and cook accordingly. There are many good books dealing with all these areas.

Keep things simple and you’ll have more success. My own personal guideline lists whole grains, vegetables and beans and legumes as the most important. Also important and delicious are seeds and nuts, fruit and some meat (mostly chicken), and cheeses. Condiments, olive oil, herbs and spices make things interesting. Read the rest of this entry »

A broad definition of whole food is unprocessed, or a minimum of processing. The more natural and whole the food, the more vitamins, minerals, enzymes, fiber and other healthy nutrition it contains. That’s why salads are so great. Just look in the fridge or in the fresh produce isle and you’ll find a wealth of food and ideas.

Start with spinach or romaine or baby greens of some sort. Throw in a little iceberg lettuce or bagged mix if you must, but remember convenience often equals longer shelf life at the expense of nutrition and taste as well. Add whatever you want, and do get creative. It’s fun and tasty. You can begin with any of the traditional salad ingredients we’re all familiar with. Try tomatoes, cucumbers, onion, carrots, red cabbage. Chop, shred, slice or grate. You’re the boss. Read the rest of this entry »

The Whole Food Journal was once a monthly printed newsletter that explored the many pleasures and benefits of healthier eating. It was then, and still is, my passion to share what I’ve learned over a fair number of decades about food and nutrition, gardening and sustainable or green living. The opportunity to continue sharing information on a whole new level, thanks to the internet, has come my way and I look forward to the adventure.

Food is center stage in all of our lives and our choices can either heal us or make us sick. There are endless mountains of information out there, much of which is often very confusing, so there is a real need for a place to find intelligent and useful ways to know and use healthy food. The Whole Food Journal is that place. Read the rest of this entry »