Let's Talk FAT

I LOVE this topic, so let’s get to it, shall we?

Most people carry the mentality that “fat” is BAD.  Real bad, like coronary clogging, heart disease kind of bad or saddlebag, booty bag kind of bad.  Okay, I just made up the booty bag part.  You get the idea though.  So bad, that we went through a couple decades of fat-free food mania; low fat this and low fat that.  And after all that, people got fatter.  And yet, heart diseases presently top the list as the #1 disease in America (coronary heart disease alone is responsible for 26% of deaths). Cancer ranks #2 and strokes rank #3.  Low fat was not the cure. In fact, it may be to blame.  (I’m being polite here, but stay with me.)

So this begs the question:

Where did this mindset come from anyway? 

If you see items like this, RUN.  RUN far, far away.
Photo via

Let’s talk about a man named Ancel Keys.  In the 50s, heart disease was increasing at an alarming rate and was the leading cause of deaths in America. It was practically non-existent prior to 1920.  This researcher proposed that there is a direct relationship between the amount of saturated fat and cholesterol in the diet and rates of coronary heart disease.  There were several studies during this time that posed various view points on the rate of heart disease, but the media gave Mr. Keys’ research an enormous amount of attention.  The amount of cigarette smoking, heavy drinking, lack of exercise and other lifestyle factors during that time period weren’t taken in consideration or weren't "worthy" of the media's attention.  Instead, saturated fat took the rap.  The food industry quickly jumped on the band wagon to offer low-fat and fat-free products to soothe the worries of Americans.

The Framingham Heart Study

There was also a very fascinating study in 1948 called the Framingham Heart Study which sought out to support Ancel Keys' hypothesis and ended up (40 years later) uncovering something very intriguing, and something that remains a major point of controversy today: during this time period, people ate less traditional animal fats (like butter) and began eating more unsaturated fats like margarine, refined oils, flours and sugars.  Those who ate more whole food fats, were healthier with lower rates of heart disease and cholesterol and those on low-fat diets, that ate the refined oils had higher rates of morbidity (death). 

Not only that, most people cannot sustain a fat-free diet; studies show people on these diets feel deprived, lethargic and depressed.  I can’t imagine being on a fat-free diet… I’m feeling depressed just thinking about it.

It’s Your Decision

There are many studies on this topic, advocating both view points.  It’s up to you to do your research, draw your own conclusions and do what is right for you and your family.  I encourage you to do so.  It’s pretty safe to say we can’t rely on the media to guide us on what to eat or that we can't just mosey through the grocery stores without reading labels.  Today, we need to be informed and we have to work rather hard to sort through all the information and misinformation. I wish it were more simple.  It should be damn it. 

A Helpful Rule of Thumb

One rule of thumb that helps me decide what to eat is this question:  
What were our ancestors eating 100+ years ago? 

They were eating whole foods, fresh fruit, vegetables, whole grains.  They were eating foods local to their environment/indigenous diets.  They were eating many parts of the animal.  They were cooking their food in butter and lard.  And they were remarkably healthier than we are today. 

They were not eating: margarine, hydrogenated oils (soy bean, corn, palm).  They didn’t have to wonder if foods were treated with pesticides and other harmful chemicals; or if the food was genetically modified / genetically engineered food (GMO or GE) --- or worse, that the food was genetically modified but the label didn't say that.  Because who would want food that is “modified” in a laboratory when you can simply pick a fresh strawberry out of the garden in the peak of season?  

I get that life was way different back then and we all don’t have strawberry gardens in our backyards, but it is a good point to consider, no?

So I ask, is all fat bad?

Here’s the skinny on fat and a limited list of what it does in our bodies and for our bodies:

·         Cells: ~50% of our cell structure are made of fat and cholesterol, the phospholipid bi-layer; good fats play a vital role in cell integrity

·         Brain: your brain is 2/3 fat; you need fatty acids to build brain cells

·         Nervous System: the myelin sheaths that cover your neurons to send signals through your body are 70% fat

·         Supports cognition and mental health

·         Heart: the heart draws on fat reserves in times of stress

·         Gut health: fatty acids in our large intestines keep harmful bacteria away

·         Immune health: good fats strengthen the immune system

·         Cholesterol: good cholesterol helps prevent against cancer and heart disease

·         Breast milk: one of the most nutritious solutions on the earth, is at least 50% fat and contains cholesterol (good fats are essential for nursing moms and children in the prime years of growth)

·         Important vitamins that our body needs to function every day are fat-soluble: A, D, E and K (hormone regulation, heart health, cell repair, blot clotting, etc.)

·         Fats are absorbed more slowly and allow us to feel full for longer; they help with satiety

·         I’d be remiss if I didn’t say that a little fat on the bones helps to keep us warm!  It plays a major role in protecting our organs, absorbing shock and insulating.  Also, if we were in a famine, well you know who would be warmer and have better chances of survival don’t ya? 

What are GOOD FATS:

When you think “good fats” think foods rich in omega-3s from fatty fish, from walnuts, flax seeds, chia seeds, sea vegetables, leafy greens; also other sources of good fats are nuts and seeds like almonds, pecans, pumpkin seeds, macadamia nuts; foods from grass fed/pastured animals like cheese, milk, eggs, butter and meat; also, coconut, avocado, olives. 

Chart via

Read labels and try your best to avoid foods that contain:

·         hydrogenated fat

·         partially hydrogenated fat

·         poly-unsaturated oils

·         trans fats

·         soft margarines and spreads

·         oils that have gone bad and smell rancid

·         dairy and animals products that are not organic, grassfed/pastured/free range

Here are some healthy and safe cooking fats to use in the kitchen:

·         organic pastured butter (stay tuned for a special post on butter)

·         organic extra virgin olive oil 

·         ghee (clarified butter)

·         organic coconut oil

·         organic unrefined sesame oil 

·         organic safflower or sunflower oils (for occasional use)

Here’s what I am NOT saying:

Eat as much fat as you like and you’ll be healthy.  Being overweight is ok.

Here’s what I am saying:

Choose good quality fats. 

And finally, walk out from underneath the fear that saturated fats are directly related to heart disease and other chronic conditions.  Cholesterol in foods do not directly correlate to high serum cholesterol levels (LDL).  Lifestyle choices, genetic factors, regular exercise, eating in moderation, choosing whole and unrefined foods all play a role.  Know that eating good fats, grass-fed/pastured products and whole foods reduce your risk of these chronic diseases and can not only promote health, but are necessary for health.  There is not a perfect formula.  However, if you start by incorporating good fats into your diet, not only will your food taste better (amen to that) but it’s one HUGE thing you can do to nourish yourself and take charge of your health.  I'll be posting recipes with some of these "good fats" in the near future.


Did you know fat played so many important roles in our bodies?  I'd love to hear what you think.

Note: This post is written for the general population for information purposes only so if you have an existing health condition or concerns about your diet, then you may consider contacting your physician.

References:

www.eatwild.com

http://www.framinghamheartstudy.org/

http://www.fi.edu/learn/brain/fats.html

http://www.westonaprice.org/
http://www.cdc.gov/nchs/fastats/lcod.htm

Raspberry Scones with Lemon Ginger Tea

Good Morning Sunshine!


I whipped up these yummy scones for breakfast this morning, er brunch rather and thought I'd share.  They are vegan-style scones so do not contain the usual milk, eggs and butter.  

Just to be clear, I am a big fan of organic pastured butter and usually rely on it for the texture and flavor it adds.  Butter does indeed bring out that comforting and satisfying flavor that we all linger for in a baked good.  I am all for quality, whole food fats, rich with CLA and omega 3s --- but more on that in a later post.  

Mmmm.... Butter (photo via)

Okay, okay - another post (stay tuned).  However, in this recipe I used melted organic coconut oil as the fat, which I am also fond of.  I like having the option of making a scone with whatever I have in my house, so if there is no butter on hand (which by the way is a crisis in our kitchen), and I want to make a batch of breakfast scones, or cake or cookies for that matter, well... no problem.  So I share this recipe with you to potentially add to your baking repertoire.


This recipe is made with a cup of fresh ginger and lemon tea that is blended into the dough.  Therefore, this recipe sort of comes with a cup of fresh ginger tea on the side.  There will be some left over and I certainly encourage you to enjoy it and sip away.  Although fresh ginger root is always my preference, if you do not have it on hand you can substitute with 3 ginger tea bags if you'd like, but be sure to brew a strong cup so the ginger comes across.


One of my favorite things to do when I get up in the morning is have a nice cup of warm water with a lemon wedge and fresh pieces of ginger (and sometimes a little honey).  It gets the digestion 'a going and primes the pumps if you will.  It's just a great habit to drink a glass of water upon awakening anyway to start the day off keeping our bodies nourished and well hydrated. 


The Raspberry Scones with Lemon Ginger Tea recipe is below.  A couple of quick notes:

• use whole wheat pastry flour and not whole wheat flour
• oil and water work better at room temperature

So, I hope you enjoy this delicious (lighter-style) scone, along with a warming cup of tea... and well the bicep work out you'll get from grating the apple and stirring the dough.  

Heh, you're welcome. 

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Raspberry Scones with Lemon Ginger Tea

These scones have a lovely blend of bright flavors happening.  They are a little on the lighter side because there are no eggs, butter or milk (dairy-free) in this recipe.  The freshly grated bits of ginger root help give this scone a kick, but if you want to go easy on the ginger, you can always slice the ginger into coins to make the tea and then discard the whole pieces before using the tea. 

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Tea:

2 tablespoons finely grated ginger root

1 cup boiling water

2 tablespoons freshly squeezed lemon juice

Dry:

3 cups whole wheat pastry flour

1 tablespoon baking powder

½ teaspoon sea salt

Wet:

1 apple, cored and shredded (about 1 cup)

2/3 cup sucanat or rapadura

½ cup of melted coconut oil

2 teaspoons lemon extract

Zest of one lemon

¾ cup raspberries

Pre-heat oven to 375 degrees Fahrenheit. 

To make tea, infuse the grated ginger in boiling hot water for 15 minutes.  Cover tea to trap the oils.  Add the lemon and allow to cool. 

Stir together all dry ingredients in a large mixing bowl.  In a small bowl, stir together apple, sugar, oil, extract and zest.  Gently fold in the raspberries.  Slowly begin integrating the wet ingredients into the dry ingredients. 

Begin adding ½ cup of the tea to the mixture until the right consistency is achieved. You want the dough to be firm and not sticky.  Feel free to drink the left over tea as it’s wonderful for digestion!

Shape the dough into a flattened disc about 1 inch thick.  Place it on a lightly greased baking sheet and cut into 8 slices.  Pull the slices apart so the heat can circulate while baking.  Bake for 12-18 minutes.

Preparation time: 15 minutes

Baking time: 18 minutes

Yield: 8 scones

Copyright 2011, S. Nester, original recipe

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Roast Your Roots!

Did you know that certain foods have grounding and thermal properties that can help nourish you not only during the winter months, but during stressful times?  

Often, if we listen to our body's cravings and tune in, it will tell us what it needs.  A few weeks ago I threw together a big batch of beets, carrots, parsnips, rutabagas and potatoes.  I tossed them with some olive oil, sea salt and some spices and roasted them.  I was having a stressful week and was practically forgetting to breathe. Anyone know how that goes? This dish was not only delicious, but comforting.

Do you know what these vegetables all have in common?  


They are all ROOT vegetables. They naturally and energetically have properties that are strengthening to the body and help us feel more rooted to the ground.  Picture them where they grow... deep in the earth.  They are strong and sturdy and can impart some of those qualities to the eater.  Also, foods like this typically have more warming properties and are therefore excellent for you in the winter months.  And then there are spices that we not only use to season our foods for flavor, but because they also carry their own nutritional properties and medicinal goodness!  


Hundreds of years ago, spices were prized and cherished for this very reason; people fought over them because they knew the value, because they knew... food is the best medicine.   

Roasting is such a fabulous, simple and reliable cooking method.  It's truly a blank canvas for you to pick whichever vegetables your heart desires and decorate with any spice you wish.  As the vegetables roast, the natural sugars are brought out causing them sear in and deepen with a sweetness that yields a savory and sweet vegetable.  It should be moist on the inside and golden brown on the outside.  Vegetables tossed in olive oil, sea salt and pepper never fail; don't be afraid to keep it simple.  It's also very kid-friendly!

Here are some roasting basics -- all you need to know to whip up roasted vegetables to provide a tasty, warming and grounding side for you and your family:

Roasting Basics:

• choose multiple root vegetables and cut into uniform size pieces (so they cook evenly)
• place them in a bowl and toss with extra virgin olive oil, sea salt and your choice of spices
• place the coated veggies in a single layer on a pan
• roast uncovered at 400 degrees Farhenheit for 30-45 minutes and stir half way in (time will vary depending on the type of vegetable and the size of the cuts)
• Roast until golden brown and tender when pierced with a fork
• ENJOY!

Below is a recipe for Curry Roasted Roots (just one way I like to enjoy roasted vegetables), along with a couple of highlights on the root vegetable, burdock and the spice, turmeric.

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Curry Roasted Roots

This is a simple, flavorful yet intensely therapeutic dish that is a staple in my home.  The mix of root vegetables allows you to appreciate the unique earthy flavor and textures each vegetable has to offer, while the curried spice blend brings them all together with a vibrant yellow color.  You can enjoy this warming and grounding dish knowing that you are giving your organs a deeply nourishing boost.

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1 large carrot, cut into coins

1 medium parsnip, cut into coins

1 medium red beet, cut into ½ inch cubes

1 small rutabaga, cut into ½ inch cubes

1 large burdock root, cut on the diagonal

2 tablespoons extra virgin olive oil

1 teaspoon sea salt or more to taste

1 teaspoon ground black peppercorn

1 teaspoon ground turmeric

1 teaspoon ground coriander

1 teaspoon garlic granules

1 teaspoon ground cumin

¼ teaspoon garam masala

¼ teaspoon ground cinnamon

¼ teaspoon ground cardamom

Pre-heat the oven to 400°F.

Wash and scrub all root vegetables before chopping to remove any dirt.  Place chopped vegetables in a large mixing bowl and toss with oil.  Combine all spices in a separate small dish and sprinkle the blend over the oiled vegetables. Use tongs or your hands to toss and thoroughly coat with the seasoning.  Spread the vegetables evenly over a large cookie sheet or roasting pan and roast in the oven uncovered for 20 minutes.  Remove from the oven to stir vegetables and then cook for another 20-25 minutes, about 45 minutes total.  Vegetables are done if tender when pierced with a fork.

Preparation time: 60 minutes

Makes 6-8 servings

Copyright 2010, S. Nester, Original Recipe.

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BURDOCK (Arctium lappa)

I happen to have a thing for burdock.  I am amazed at how this simple root can have such intense therapeutic  properties.  Burdock is recognized for being a blood purifier, an excellent detoxifier (especially for the liver), an anti-carcinogen, for supporting the kidneys and digestion; it's also very high in potassium (like bananas).  

Burdock Root (photo via)

BUYING BURDOCK


Burdock can be found in the produce section of any natural market and often can be found in the specialty produce section of your average grocery store.  It is a long cylindrical brown, rustic-looking root; the taste is very earthy and mildly sweet.  Be sure to select one that is strong and not limp.  Also, if possible, choose organic root vegetables since non-organic ones are likely grown in soil with nasty chemicals (pesticides, herbicides, etc.) which root vegetables soak into their flesh.  Scrub it well with a vegetable brush to remove all the dirt.  Burdock is best stored in your refrigerator for up to a week wrapped in a damp paper towel.  


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TURMERIC (Curcuma longa)

Turmeric, whole and ground (photo via)

Turmeric is a rockstar of a spice!  And for good reason.  


Originating in India, this bright orange, exotic spice is a cousin of ginger and is a beloved spice in Ayurveda.  It's warming, very earthy and musky and a bit astringent.  It's used as a dye, for flavoring in foods and for its therapeutic and medicinal qualities.    


It has this powerful constituent in it called, curcumin, and in studies has demonstrated to have a wide and impressive range of health benefits from being anti-inflammatory, high in anti-oxidants and for being an anti-carcinogen.... which means, it's of course wonderful for the healthy person, but it's even more beneficial for those with inflammatory conditions like arthritis, crohn's, ulcerative colitis, etc.  It also offers a protective function to the brain (potentially reducing the rate of Alzheimer's) and it is liver supporting.  It helps digest protein, normalize metabolism and can help remove oxidized cholesterol, which helps to prevent heart attacks. It's an excellent spice of choice for diabetics since it can help regulate blood sugar as well.  Anti-parasitic, anti-viral, anti-fungal, you name it.  Since turmeric is also anti-microbial, it helps fight infections. There are even "turmeric bandaids" for sale in some Indian markets.  See, ROCKSTAR.  

This spice alone warrants much more attention, but hopefully this was enough to pique your interest and instill a bit of respect for turmeric.  Bastyr University currently has a pretty fascinating study underway to assess the therapeutic values of turmeric (specifically curcumin) and its relationship to preventing/treating liver cancer.  


Step out and add turmeric to other dishes as well.  You never know unless you try it!


Happy Roasting.


NOTE: This post is not designed to give health advice for specific health conditions, but is purely to share the therapeutic benefits of the foods themselves. 

2011: On the Line Up at Pickled Press

Well hello there!


As you can tell, Pickled has a slightly new do for the new year.  You'll notice a few more changes to the site in the coming months as I begin to get my business rolling and offer services here on the east side and the Seattle area.  It's going to be fun and I couldn't be more excited to hit the ground running.


In the meantime, here is a heads up on a few fabulous topics I have lined up for you on the Pickled Press (in no particular order --- just to keep the anticipation alive):

• food as medicine
• ginger and its therapeutic uses
• garlic, garlic, garlic!
• vegetables from the sea
• fermented/cultured foods
• gut health
• guest post from Hairy Babies: food mishaps
• tips on reading ingredient labels
• warming foods for the winter
• ayurvedic foods/medicine 101
• butter and ghee
• busting the fat myth
• choosing quality oils
• how to make your own condiments like mayo, ketchup and BBQ sauce
• tips on mindful eating
• grounding yourself

...and recipes of course!


If there is a topic you are so ecstatic about that you can't wait for, do leave a comment letting me know and I may post in order of interest.  Or, suggest a topic if you'd like.


I've also put up a couple surveys. Would you humor me? 


I've come so close to killing time in the airports by just walking around with a clipboard asking random people these undying questions that make my whole foods brain light up with curiosity and my eyes twinkle.  Which I still may do.  In the meantime, I'm interested in the thoughts of the beloved audience here at Pickled, so if you have an extra minute, check out the surveys on the left panel. 


Thanks again for dropping by and feel free to spread the word to others you think may be interested.


Here's to a healthy and happy new year!