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As I said before, there are a lot of things going on in September! This week I want to highlight “Organic Harvest Month™.” It is sponsored by the Organic Trade Association (OTA) with the goal of bringing attention to the benefits of North American organic agriculture and to encourage consumers to choose organic products.
So what does organic mean? According to the USDA National Organic Standards Board (NOSB) definition, April 1995:
- “Organic agriculture is an ecological production management system that promotes and enhances biodiversity, biological cycles and soil biological activity. It is based on minimal use of off-farm inputs and on management practices that restore, maintain and enhance ecological harmony.
- “‘Organic’ is a labeling term that denotes products produced under the authority of the Organic Foods Production Act. The principal guidelines for organic production are to use materials and practices that enhance the ecological balance of natural systems and that integrate the parts of the farming system into an ecological whole.
- “Organic agriculture practices cannot ensure that products are completely free of residues; however, methods are used to minimize pollution from air, soil and water.
- “Organic food handlers, processors and retailers adhere to standards that maintain the integrity of organic agricultural products. The primary goal of organic agriculture is to optimize the health and productivity of interdependent communities of soil life, plants, animals and people.”
In a nutshell, organic farmers make use of cover crops, green manures, animal manures and crop rotations to fertilize and maintain long-term soil health; rotational grazing and mixed forage pastures for livestock and alternative health care for the animals to avoid the use of hormones and antibiotics; renewable resources, soil and water conservation; and eliminate synthetic pesticides and fertilizers. For more information on going organic, visit the USDA’s website.
Some ways to celebrate Organic Harvest Month™ include buying organic foods and other merchandise (of course!) such as clothing, bath oils, wines, etc. Several manufacturers of organic products are also running promotions. For example, you can go to Stony Field Farm’s website and download a “Going Greener Guidebook” that includes information on buying groceries, food safety, recycling, the “earth-friendly diet,” etc. You can also register to win a SunRidge Farms gift basket from Woman’s Day that includes items such as organic dark chocolate almonds and organic yogurt pretzels (yum!). For other events visit the Organic Trade Association’s webpage.
Last week I wrote about National Cholesterol Education Month; this week I want to mention Whole Grains Month, which also complements last week’s blog quite nicely! I’m sure many of you are aware that whole grains can help lower cholesterol, but did you know that whole grains also have many other health benefits? The majority of studies have been done on heart disease, diabetes, and weight management. These studies have shown that consuming 1 to 3 servings of whole grains daily reduces your risk of heart disease by 25-28%, type 2 diabetes by 21-30%, stroke by 30 -36%, and supports better weight management. Some more recent studies have also shown less gum disease and tooth loss, healthier blood pressure levels, healthier carotid arteries, reduced risk of colorectal cancer, reduced risk of asthma, and reduced risk of inflammatory diseases. That should make you want to go eat some whole grains!
So you may be wondering, “what exactly is a whole grain?” According to the Whole Grains Council, “Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed.” Some of the most common types of grains that can be found in their “whole” form include amaranth, barley, buckwheat, corn, millet, oats, quinoa, rice, rye, sorghum, teff, triticale, wheat (including varieties such as spelt, Kamut, emmer, durum, wheat berries, etc.), and wild rice.
With such a variety of health benefits, it makes sense that we should all try to incorporate whole grains into our daily diet. If you are not used to eating whole grains, start with just 1 serving daily. The high fiber content in whole grains could cause digestive upset if you increase your servings too rapidly. Make sure you are drinking plenty of fluids daily when consuming whole grains (i.e. at least 8 cups of water). Eventually, try to eat at least 3 servings daily. The following examples represent one serving: 1 slice of 100% whole grain bread, 1/3 to ½ cup of whole grain pasta, 1/3 - ½ cup cooked whole grain (e.g. amaranth, barley, oats, rice, etc. Note that these can be made as a “cereal” or as a side dish – think rice).
To celebrate, the Whole Grains Council is having an “I love my whole grains” contest. What you do is upload a picture of your favorite whole grain food and you could win a week’s worth of meals prepared by one of their chefs! They will actually prepare enough meals for up to 4 people. Sounds like a good deal to me! They are also giving away 47 other “smaller” prizes.
In addition, the Whole Grains Council is posting daily videos on different whole grains, including how to cook them. For more information (or to enter the contest) click here.
September has a lot of holidays/observances, such as National Cholesterol Education Month, National Mushroom Month, Apple Month, Fruits and Veggies – More Matters Month, and many more. Of course there was Labor Day, and for those of us in Austin, Texas, the Austin Triathlon was being held on Labor Day. Congrats to all of you triathletes who did that event! I wish I could have been out there with you, but alas, I have not had time to train properly for the swim portion so I was on the sidelines cheering and taking photos. Maybe next season.
Anyway, since there are so many great observances this month, I’d like to try and talk a little bit each week about some of them. This week I want to draw attention to it being Apple Month as well as National Cholesterol Education Month. Many of you have likely had a “lipid panel” done, which is where your doctor has a laboratory check your blood levels of total cholesterol, triglycerides, LDL cholesterol, and HDL cholesterol. Some labs even check VLDL cholesterol and the particle sizes of each specific type of cholesterol (but that is a bit more advanced, and not in the typical lipid panel drawn for the average person).
To make sure everyone is clear on what these lipids are, let me give you a brief explanation. HDL stands for High Density Lipoprotein, and is the type commonly referred to as the “good” cholesterol (or you can think “H for healthy”). It helps remove excess cholesterol and fat from your blood stream. It is usually recommended that this number be higher than 40 for men and 50 for women. LDL stands for Low Density Lipoprotein, and is commonly referred to as the “bad” cholesterol (or you can think “L for lousy”). This is the type that is commonly associated with contributing to the formation of plaques that can clog your blood vessels. For the average person it is recommended that this number be below 100. Total cholesterol is just the sum of the various cholesterol particles, and it is recommended that this number be below 200.
Triglycerides are a type of fat used for energy that also can flow through the blood and may contribute to clogged vessels as well. It is generally recommended that triglycerides be below 150. While not actually a type of cholesterol, it is usually checked at the same time as cholesterol levels.
A high intake of saturated and trans fat has been associated with high levels of LDL and triglycerides; excess alcohol and smoking are also contributors. In addition, a high consumption of simple sugars or refined carbohydrates is known to increase triglycerides.
So what lowers the bad stuff? Eating fiber and exercising (as well as avoiding/limiting the things that increase them such as smoking, alcohol, trans fat, and saturated fat). Of course, genetics also play a role; some people may not be able to maintain healthy levels of these various types of lipids through diet and exercise alone.
So where do apples fall into the picture? Apples actually have quite a bit of fiber as well as other nutrients that act as antioxidants and can help lower our risk of heart disease. In fact, there is some research that indicates that eating apples and drinking apple juice may help reduce the damage LDL causes to blood vessels by slowing down the rate of oxidation that is involved in the build up of plaque. In a study done by researchers and the University of California-Davis, this benefit was seen by study participants adding either 2 apples or 12 ounces of apple juice to their daily diet. (Source: Journal of Medicinal Food, 2000, 3: 159-165).
In addition, according to a review of 10 other studies conducted in the United States and Europe between 1977 and 1993 that analyzed the amount of fiber in the diets of 91,058 men and 245,186 women over a 6 to 10 year period, researchers concluded that for every 10 grams of fiber consumed daily, the risk of developing heart disease decreased by 14%, and the risk of dying from heart disease decreased by 27%. They also found that fiber from fruit may actually be even more protective than fiber from grains, lowering the risk of developing heart disease by 16% (versus 10% for grains) and lowering the risk of dying from coronary disease by 30% (versus 25% for grains). (Source: Arch Int Med, vol. 164, no. 4, Feb. 23, 2004; pp 370-376).
So, since apples are currently in season, and they are great for you heart, now is the time to go out and load up on apples!
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