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Let food be thy medicine and thy medicine be thy food. |
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Free Thoughts
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If more of us valued food and cheer above hoarded gold, it would be a much merrier world.
J.R.R. Tolkien
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Fooducate
A very interesting App for the iPhone and android phone that can help you decide on the quality of a food by scanning its barcode. I have used it and it is pretty good.
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Please reply with feedback or questions here. I will try to answer as many questions via the newsletter as possible. As always be well and love your children!
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| Dr. Magryta |  | |
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Issue: #38
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September 10, 2012
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Volume 2, Letter 38
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September 10, 2012
In a new study from Stanford University the debate over organic food took a wrong turn, temporarily. The researchers reviewed 200 studies and found that there was no increased nutrient content in organic versus non organic produced foods.
At first glance one might conclude that this is a license to buy regular mass farmed food again. However, when you sift through the data this contention becomes less clear.
If the data is correct and organic produce is no more nutritious for us, then we have to assess whether other issues are at play with the process of growing food.
In my reading of the results, four factors still weigh heavily on my mind to continue organic food in our house:
1) The use of pesticide in food in the quantity currently employed by the multinational food corporations is still a concern of mine for human consumption. These agrochemicals cannot be good for us. The question is how bad are they. I will assume that they are bad till proven otherwise.
2) The use of agrochemicals cannot be good for the environment and the groundwater that we and our animals drink.
3) "More than one third of conventional produce had detectable pesticide residues, compared with 7 percent of organic produce samples. Organic pork and chicken were 33 percent less likely to carry bacteria resistant to three or more antibiotics than conventionally produced meat." Link As a physician who is seeing the effects of drug resistant bugs in my clinic, this is reason enough to continue the organic movement.
4) The GMO debacle.
Read the EWG.org site for more info on how to avoid pesticide.
Still organic,
Dr. Magryta
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| Simple Yet Still Tough For Us | |
When attempting to change behavior regarding poor food habits, there are a few truths that we should adopt.
1) The size of the delivery vessel dictates the volume of food or beverage consumed ----- When helping someone try to gain control over their diet, an easy place to start is with the size of the plate and drinking glass. If you start with a small plate or glass, the end result is usually less food consumed. Trading in your plates and glasses for smaller versions at home is a useful start. When guests come over for a visit, they will be lead by example when eating.
2) Our taste buds are trained to overindulge in salt, fat and sweet ------ One way to change this pattern is to start slowly reducing the potency of the taste. For example, sweet tea lovers can mix 3/4 sweet with 1/4 unsweet for a week and then continue to dilute the beverage until you are at a minimal sugar state. This process can be continued with fat and salty foods.
3) 90/10 rule ----- Encourage your family to eat and drink in an antiinflammatory way 90% of the time. Our bodies will handle the 10% of indulgence in less healthy foods. This also helps people avoid fad diets like Atkins which are unhealthy despite reaching a weight loss goal.
4) Practice mindfulness when eating ----- This is difficult for many of us. To be mindful is to be present moment with your food and enjoy the nourishment in a peaceful and slow way. Eating rapidly has a few bad side effects. Digestion is compromised when the stomach is overfilled quickly and you don't receive the satiety signal fast enough to stop eating before you consume too many calories.
Enjoy your food,
Dr. M
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Recipe of the Week
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Tapas - small Spanish dishes for portion control
Spinach with chickpeas
Ingredients:
- 2 pounds baby spinach
- 3 tablespoons extra-virgin olive oil, divided
- 1 medium red onion, finely chopped
- 5 cloves garlic, minced
- 1 19-ounce can chickpeas, rinsed
- 1 1/2 teaspoons dried thyme
- 1 1/2 teaspoons dried oregano
- 1 1/2 teaspoons ground cumin
- 1 teaspoon kosher salt
- 1/2 teaspoon hot paprika
- 1/2 cup golden raisins
- 1/2 cup reduced-sodium chicken broth, or vegetable broth
Directions: - Rinse spinach and let drain in a colander. With water still clinging to it, place half the spinach in a Dutch oven over medium heat. Cook, tossing with tongs and adding the remaining spinach by the handful until all is added and wilted, 6 to 8 minutes. Drain in the colander. Let cool slightly, then coarsely chop.
- Carefully wipe out the pan, then heat 1 tablespoon oil over medium heat. Add onion and garlic and cook, stirring, until the onion is tender and lightly browned, 8 to 10 minutes. Stir in chickpeas, thyme, oregano, cumin, salt and paprika. Using a potato masher, mash some of the chickpeas, then cook, stirring, for 3 minutes. Stir in raisins and broth, scraping up any browned bits. Add the chopped spinach and stir gently to combine. Remove from the heat and let stand 10 minutes. Drizzle with the remaining 2 tablespoons oil
From Eatingwell.com
Dr. M
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The newsletter archive in the links section is officially working. New readers can now go back in time to learn about the future!
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Copyright � 2010-2012 Christopher J. Magryta, MD. Readers, please note: The information provided in this newsletter is for educational and informational purposes only. It is not a substitute for advice and treatment provided by your physician or other healthcare professional and is not to be used to diagnose or treat a health issue.
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Chris Magryta
Salisbury Pediatric Associates
Touchstone Pediatrics |
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