Is the Fish on your plate really Safe?

Welcome to Eat on Purpose September, 2010, Issue 26

Get beyond health myths, misconceptions, and marketing;

transform your life with your shopping, cooking, and eating choices.

www.eatonpurpose.com

Happy Autumn,

This month we cover some alarming concerns about fish. A wonderfully healthy protein food, fish is also a prime source of Omega-3 essential fatty acids, one of our top 3 nutrient deficiencies. Americans have a new-found love affair with salmon in particular. But legislation is on the docket that could make access to pure, wild, Alaskan salmon a thing of the past - rapidly. With back to school in the air, take the opportunity to educate yourself about how to enjoy the benefits and pleasure of fish without sacrificing your long-term health.

I hope you make time for yourself to savor summer's descent into fall. Today the trees are only tipped with color, but they will be ablaze before we know it. It's a perfect time of year to take an evening walk. The bugs are not so pesky, and the night air is dry and cool. Maybe enjoy the cozy sounds and scents of an outdoor fire while the stars come out: that's a favorite of mine. There are so many truly breathtaking moments possible in our lives every day. We only have to stop rushing around and doing and shoulding and musting and have-toing for a moment to enjoy them. Seize your life. You can!

Eat on purpose. Live on purpose.

Be well,

Tracy

In this Issue

- Tell Me the Tuna Truth

- Fish-like Substances?

- Simple Savory Salmon

   - Whole Foods Walking
      Nutrition Tour: it's back!

      - Eating on Purpose:
Chewing

- Testimonial of the Month

      - What I Find Inspiring

Fish-like Substances?

Franken Fish. Are you prepared to eat it? The US government is about to decide whether or not you will buy genetically-modified salmon - and whether or not it has to be labeled as such. Are you prepared to not know what you're eating, much less how it will affect your health? Learn more about what's at hand and what's at stake for salmon.

There are definitely advantages to genetic modification of (GMO) foods. Disease prevention, fasting growing cycle, greater production, etc. And they are well-touted by companies who stand to benefit. But we are mucking with the process of evolution in foods that has taken place alongside humans for tens of thousands of years. We are already seeing the disaster of GMO seeds (e.g. soybeans, corn) as wild type variants are being completely crowded out. When all of your food comes from a single strain of a plant, and that plant develops a catastrophic disease, what happens to your food supply? Remember the Irish potato famine? And we are a long way from understanding the long-term health effects of GMO foods.

The larger problem is that once you allow living things (much less moving and swimming things like fish) to be genetically-modified, you cannot control their reproduction. We cannot prevent the spread of their genes to all populations around the world, eventually eliminating the protection of biodiversity and the possibility (much less the certainty) of getting a real, wild species. I believe this is a giant experiment with human health. Remember Jurassic Park? Scientists thought they could contain the creatues on one island? But life finds a way. No matter how much precaution you take, there are some risks that just aren't worth the short-term benefits. Engineered seeds and creatures escape. Companies apologize for disasters. But consequences can't be taken back.

Salmon is one of the healthiest foods you can eat

Most people don't really understand what has happened to our food supply at the level of seeds and the patented control of seed DNA (actually *owned*) by corporations. I highly recommend the movie The Future of Food (watch it on-line for free if you can endure a couple of quick ads). Let your entire family join you.

There is right now a rare opportunity for each of us to make a difference by taking action. The FDA on-line website is open for comments. It only takes a couple of minutes - literally. Please seize the moment and add your comments now - before it's too late.

Whole Foods Walking Nutrition Tour

Are you tired of your eating routine? Think healthy food has to be boring? Intimidated or confused by all the offerings at healthier food stores? Want to try a new food but aren't sure how to cook or prepare it? Join me for a fun and educational seminar and food sampling at Whole Foods Market.

What's that? How do I cook it? Bring all your questions!

Wednesday, October 20th, 7pm
Whole Foods, Framingham

To register, contact the store directly

at (508) 628-9525

I am happy to offer these events free of charge, but space is very limited! Bring all your questions. This is not a marketing event for any specific store. It's a rich introduction to eating on purpose with plenty of tips you can implement right away. These are rare and very popular opportunities, so don't miss out. Register now. Don't postpone your good health!

Eating on Purpose: Chewing

Yes, something as simple as chewing can revolutionize your digestion! Better health is not just about what we eat but also about how we eat. Digestion actually begins in the mouth. Contact with our teeth and digestive enzymes in our saliva breaks down food. But these days most of us rush through the whole eating experience. We barely acknowledge what we're putting in our mouths. We eat while distracted, working, reading, talking on the phone, and watching television. We swallow our food practically whole, often chasing it down with water. On average we chew each bite only 6-7 times before gulping it down; it's no wonder that most of us have digestive problems!

There are many great reasons to slow down and chew your food. First of all, how about pleasure? Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don't crave those after-meal sweets. Chewing also reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food. More chewing produces more endorphins, the brain chemicals responsible for creating good feelings. It's also helpful for weight loss because when we are chewing well, we are more apt to notice when we are full. In fact, chewing can promote healing and circulation, enhance immunity, increase energy and endurance, improve skin health, eliminate GI disorders, and stabilize weight.

Chewing your food at least 20 times helps digestion

The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 20-30 chews per bite. Try it and see how you feel. Ideally, your food should be liquid when you swallow it (no water required!).

Take time with a meal, beginning with chewing. Allow yourself to enjoy the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control. Try eating without the TV, computer, newspaper or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.

This kind of quiet can be disconcerting - or even downright uncomfortable - at first! We are so used to a steady stream of advertising, news, media, email and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day, so why not learn to savor and enjoy it? This is eating on purpose at its best.

You deserve such pleasures! We all do.

Tell Me the Truth

Dear Tracy, I am trying to pay more attention to avoiding all toxins in my food, but what's the scoop on canned tuna? I love it but hear a lot of negative data about mercury toxicity? Is that really a risk?

Signed, Sounds a Little Fishy?

An excellent question! Yes, there is really a risk - a big one. Unfortunately it is very difficult to buy mainstream brand canned tuna from the US that isn't contaminated with mercury. Why? We have extensive mercury in our seas from industrial coal processing run-off (the fuel of choice for electricity in much of the world). The major national brands catch the largest tuna. Really big fish eat many other contaminated fish and store the toxins before we catch them. In my view, the only safe tuna is the smaller pole/troll-caught albacore and skipjack. But you will have to look for smaller brands that certify this approach. Some recommendations are American Tuna and Wild Planet Foods (one or the other usually at Whole Foods or you can buy on-line). Even then, I wouldn't eat tuna more than twice a week, and pregnant women and young children should avoid it altogether. Learn more about fish toxicity and print out a great wallet guide to the best choices. In general, smaller fishes like anchovies and sardines are quite safe. Another convenient option is canned salmon; just make sure it's wild Alaskan. Atlantic salmon is another high mercury risk. I've seen many times in my clients the damage that mercury toxicity can do (e.g. seizures, insomnia, depression, memory loss, acute anxiety). In my opinion, don't risk it. Thanks for your question!

Simple Savory Salmon

* 2 organic limes, juiced

* 2 inches fresh ginger root, grated (about 1 1/2 Tbsp)

* 3 Tbsp soy sauce (preferably organic tamari)

* 1 Tbsp olive oil

* 1 lb. wild, Alaskan salmon fillets

Rinse and pat dry salmon. Combine all marinade ingredients in a glass dish, slip in your fish, and ensure it covers all surfaces. Cover and let sit for 20 minutes. Remove from marinade and bake in a preheated 400 degree oven for 8-12 minutes (depending on thickness); don't overcook to ensure a moist fish. I love this recipe served with simply stir-fried vegetables mixed with fresh pineapple or mango chunks. If you like, top with ground peanuts and minced cilantro for zesty flavor and some crunch.