Update: The winner of a package of this awesome bread mix is Sherri. Lucky girl!
Who loves the golden-brown, crusty edges of a freshly baked loaf of bread?
That would be me.
Who prefers the soft, warm, sweet smelling center?
That part is good, but nothing like the crumbly texture and delicate taste of the crust.
Which do you crave? The crust or center? I’m curious, so let’s take a vote.
Leave your answer in the comment section below. You might be the lucky winner of a package of Montana Gluten-Free PrOatina Toasted Oat Bread Mix. There’s no right or wrong answer, although people do seem to have a definite preference for one or the other. I have a serious weakness for the crust, but I know others who are hopelessly addicted to the center. The winner will be randomly chosen by my 5 year old neighbor. It’s worth a comment; this bread is awesome.
Before I launch into this post, I have a disclosure to make. While I love my Montana Gluten-Free farmer friends, I don’t get paid to say nice things about them. I order my toasted oat bread mix online (check here) and pay full price like everyone else. The package I’ll be sending the winner was part of my recently purchased half-case of bread mix. My intention is simply to support the farmers who are doing it right. We get to vote with our forks (or bread pans in this case) and I vote for healthy, sustainable, gluten-free food choices. This is literally a “grass roots” movement and the more we know about what’s in our food supply and where it comes from, the better off we are.
Yes, I love this bread. Yes, I love these farmers. But here’s the deal. I have to be mindful about how much bread I eat. Baked goods are an occasional treat, so if I’m going to eat bread, I don’t want to waste my time, money, or my calories on the low grade stuff. Aside from being the best loaf of gluten-free (or not gluten-free) bread EVER, this toasted oat flour is a good source of protein and fiber and even contains some calcium and iron.
And here’s the kicker about the crust, which is absolutely divine on this bread. Check out that photo above. I made this loaf yesterday. Does that crust look incredible or what? My weakness is the end piece—still warm from the oven, slathered with real butter. Enough so that it drips down my chin with the first bite. Slurp.
Excuse me. I need to do a taste test. I’ll be back shortly. I have to make sure I’m not exaggerating. You know, for the sake of accurate reporting.
Okay, just as I thought. No exaggeration. It’s that good.
Back to the science behind the crust. I’m not sure how this translates to gluten-free oat bread (I’ll have to ask Antoine at MSU, GF-bread-chemist-in-the-making), but a group of researchers in Germany found that the crust of a conventional bread mixture contained a unique, crust-only antioxidant that didn’t exist in the original flour. This health-promoting compound was eight times more abundant in the crust than in the rest of the bread. Pronyl-lysine is the high-powered antioxidant. It magically appears during the baking process. Magically as in a chemical reaction between certain amino acids and sugar in the presence of heat. A Maillard style love affair. An auspicious pairing that several studies have found increases the level of specific enzymes that are protective against cancer. How cool is that? Cancer fighting bread crust!
Luckily I’m already smitten with the crust. No need to force myself to increase my pronyl-lysine intake.
So, what is it? Crust or center? Be honest. Leave your answer below. Who knows? You might be eating your own loaf of this bread soon.
Peace, love and toasted oat bread crusts!
Melissa
Cook’s Notes: I made the above loaf in the oven. No kneading necessary. This is my favorite way to make this bread. It’s easy and not terribly time-consuming. The crust comes out perfect. I’ve also made it in my old bread machine, which does NOT have a GF setting. GF bread doesn’t need to be kneaded and I can’t avoid that setting on my old machine, so it goes through the kneading cycle. The bread still comes out tasting great, it just doesn’t have this beautiful crust on it. My advice–make it in the oven or in a bread machine with a no knead setting. No matter how you do it, it’s a dynamite loaf of bread.
Well, what do you think? Will this glob of dough migrate straight to your belly?
I haven’t eaten wheat in years, so I’m not worried about a “wheat” belly, but I understand my own physiology well enough to know that overloading on high-carb, baked goods (gluten-free or not) will make for wild blood sugar loop-de-loops, not to mention extra pounds.
Have you heard of the new book, Wheat Belly, by gluten-free medical doctor, William Davis? If you haven’t, you will soon. It made its way up to #5 on the New York Time’s best seller list (hardcover advice and miscellaneous category) and is generating lots of controversial chatter along the way.
I’m not sure why, but Dr. Davis’s publicist sent me a copy of the book (thanks, Olivia). I hadn’t heard of it, and to be honest, I rolled my eyes when I saw the title. I figured it was just another weight loss book, in what has become a bazillion dollar industry—this time using “gluten-free” as the hook.
After my eye-rolling subsided long enough to focus on the fact that the book was written by a preventive cardiologist, I was intrigued. Preventive being the key word when it comes to heart health. I like exercise science, which tends to revolve around cardiac function in one way or another. My thesis paper for my degree (way back when) was a long-winded question about whether exercise training promotes coronary collateralization in people with heart disease. And, if so, do these vessels enhance myocardial perfusion? I went on to do an internship in cardiac rehab, help start an out-patient program, and neurotically fuss about whether my cholesterol and/or my HDLs were too high. Yes, freakishly high HDLs, which are half my cholesterol and my cholesterol isn’t low.
So—Wheat Belly was written by a preventive cardiologist who advocates no gluten, less drug use, balancing blood sugar, and is focused on real food?
I’m in.
I read the book, did my homework, and spent an hour last weekend interviewing Dr. Davis for this blog post.
He’s delightful, has a good sense of humor, and is on a mission to find better solutions to the deluge of health problems we face in this country. He wants to help people. Many docs practice flow-chart medicine.
Oh, you have this symptom? Then you need this drug.
Not Dr. Davis, and that’s unusual in cardiology. He won’t immediately hand you a prescription for a statin drug, but he might offer you a recipe for low-carb, grain-free pumpkin spice muffins. My Paleo friends will love him.
While I don’t agree with everything in the book, I’m guessing that if Dr. Davis had been willing to add another 200 pages, he might have explained away some of my concerns. Other than the fact that his food philosophy is a bit animal-product-heavy for me, his “eat real food” approach to health makes perfect sense. He does use artificial/non-nutritive sweeteners (which I avoid), but he admits that’s a compromise. I understand his reasoning, as I do my own version of compromising when it comes to a few select, gluten-free products that I recommend to clients and that I occasionally use myself.
I also know, from a health standpoint, that trading gluten-containing products for gluten-free products isn’t the answer. Dr. Davis is on that bandwagon as well.
Excuse me while I step onto my soapbox for a moment.
I repeat. Switching from one overly-processed “food” to another is not the answer, and much of the time, the new gluten-free version has no more nutritional value than ground styrofoam.
Gluten-free baking often relies on refined starches and sugar to recreate a wheat-like texture and to improve taste. This has been a major frustration of mine for years. Many of the support organizations focus on replacing wheat with gluten-free products, rather than encouraging people to eat nourishing food that happens to be gluten-free. A major topic of discussion right now in the celiac community is the Gluten Free Labeling Law currently under consideration by the FDA. While I support a uniform labeling standard and understand the pros and cons of various ppm limits, if you eat real food, you don’t have to worry about labels, ppms, or government standards.
Stepping down from my soapbox now. Nah, I’ll keep one foot on and one foot off.
As a nutritionist, one of the things I think is most important in improving health is to eat organic, whole foods (lots of vegetables) and to balance blood sugar. That’s also the premise of my version of a gluten-free diet and what Dr. Davis is advocating. The overriding theme in Wheat Belly is to resolve metabolic syndrome and type 2 diabetes by reducing carbohydrates (especially wheat), and in the process, most people lose weight. But, you can’t trade gluten-containing processed carbs for gluten-free processed carbs.
The basic premise makes sense. Unless you’re running a marathon, but that’s another story.
Here’s the deal with Wheat Belly. You can’t skim the book. If you do, you might get the wrong idea. You have to read it from cover to cover to understand how much good information it contains, even if you don’t agree with everything. And, if you live in Wisconsin and are concerned about your health, you might want to make an appointment with Dr. Davis for an evaluation. The idea is to “prevent” problems before they sabotage your health. I get the impression he’s into that.
For more information, please check the following links.
I was in San Diego last weekend, attending the Celiac Sprue Association’s national conference. These conferences usually feature one or two celiac rock stars from the medical community. This year was no different as Dr. Peter Green from Columbia University was the keynote speaker. Yes, he’s brilliant, charming, knows his way around intestinal micro-villi, and is one of the top celiac researchers in the world. Plus, he has an Australian accent. Total swoon-potential, if you’re into that kind of thing.
Me?
I’m into farmers.
No disrespect to the docs, but it’s the farmers who rock my world. Good nutrition is about good agriculture. Our health and the health of the environment depends on what happens out in the field. It’s all linked. We can talk about medical advances, pathology, and pharmaceuticals until the cows come home (sticking with my farm theme), but it’s the quality of the food we eat that holds the promise to better health.
While in San Diego, I reconnected with some farmer friends (I admit, I’m an ag groupie) from Montana and bought some Toasted Oat Bread Mix to experiment with. Yesterday I baked a loaf of whole grain, toasted oat bread and, I’m not kidding, the smell drifting from my kitchen window was intoxicating. The UPS guy asked me to marry him.
I used pastured eggs from Grant Family Farms, the toasted oat mix from the Montana farmers, and local Madhava honey to make the bread. Once cooled, I used fresh, organic pears from my Grant Farms fruit share and smoked gouda cheese. I ended up with the most amazing grilled cheese sandwich ever. In fact, this is the best loaf of bread I’ve ever made and that includes the whole wheat bread (little did I know) I made from scratch back in my hippie-girl days.
gluten-free grilled cheese sandwich (gourmet comfort food)
2 slices toasted oat bread (I made the mix in my breadmaker)
sliced pear (not-quite-ripe is best)
thin slices of smoked gouda cheese
butter
Melt butter in a sauté pan on low-medium heat. Make sure it doesn’t burn. Assemble sandwich and grill in sizzling butter on both sides. You might have to put a lid (askew so it doesn’t get moist) on the pan to fully melt the cheese. Sniff, slice and drool.
Other gluten-free grilled cheese ideas—
• Peaches, raw cheddar, thinly sliced almonds
• Goat cheese, figs, sliced pears
• Roasted green chiles, tomatoes, colby cheese
For more on Montana Gluten-Free Products, check here.
For more information on oats and to be included in a focus group on oats, please read on.
If you have celiac disease and are unsure about adding oats to your diet, take part in the nationwide focus group on oats (check with your doctor first to make sure this is appropriate for you). Click here for details. If you fit the criteria, you’ll get a free (yes, free) bag of Montana GF PrOatina oats to try. Deb from the blog NotEvenACrumb has joined forces with the Montana farmers to help conduct a survey determining the gluten-free community’s tolerance to PrOatina, the farmers’ trademark oat product. I have no problem with oats and, as a nutritionist, feel they are a wonderful addition to the gluten-free diet. If you want to experiment with GF oats, start slowly so you don’t confuse too much fiber with a sensitivity to the oats. Montana GF products are certified gluten-free and processed in a dedicated facility. Their products are also free of dairy, corn, soy, nuts, and are GMO-free. Check here for details.
Disclosure: I’m thankful for farmers and appreciate and respect their hard work. I like knowing where my food comes from and I support the farmers who are doing it right. This is about passion and the future of our food supply, it’s not about money. I get nothing if you click any of these links, not even a free pear or a loaf of bread. This is not about that, it’s about supporting the people who are growing our food. We need to do that. They deserve it.
If you want to try a loaf of toasted oat bread, you can get the mix here. This is my new favorite bread mix. It’s wonderful. Seriously. Go, try it now and be prepared to be flirted with if your windows are open.
Peace, love and grilled cheese sandwiches on toasted oat bread. What’s your favorite?
Melissa
* 9-22 Update on this post—Thanks to everyone for your great comments and input. Jane from PA was the winner of the give-away, but if you haven’t read the post yet, please do so. It’s full of compelling information.
Did you know?
• Almost 29 million pounds of antibiotics are sold for subtherapeutic use in agriculture each year (2009 estimate from the FDA). Animals are routinely given antibiotics to compensate for the unhealthy living conditions on factory farms. The overuse of antibiotics in our food supply is connected to the increase in antibiotic-resistant organisms. Unfortunately, that impacts the treatment of life-threatening diseases in humans. According to the State Environmental Resource Center, the USDA estimates that 70% of all food borne illness in the US can be traced to meat.
• Recombinant bovine (cattle) growth hormone (rBGH / rBST) is a genetically engineered hormone approved by the FDA in 1993. The product, used to increase milk production in dairy cows, carries with it an elevated risk to the animal of mastitis (udder infections), digestive disorders, and a host of other negative health conditions. Treatment requires routine antibiotic injections. These hormones and drugs find their way into the milk supply. Canada, the European Union, Japan, Australia and New Zealand have banned the use of rBGH. We have not.
• Genetically engineered (modified) foods contain genetic material that has been artificially altered. These foods convey characteristics that weren’t previously found in our food supply, including the possibility of new allergens. Eighty percent of all processed foods in the US contain GMOs (genetically modified organisms).
• Epidemiological studies indicate that exposure to certain crop pesticides may increase the risk of Parkinson’s disease by up to 75%. Exposure to multiple chemicals acting synergistically may increase the effect of each chemical.
• A recent study published in the Journal of the American Academy of Pediatrics found the prevalence of food allergies in children under the age of 18 to be 8%. Among children with food allergies, 38.7% had a history of severe reactions and 30.4% had multiple food allergies.
• Researchers at the University of Southampton found that hyperactivity and behavior problems increased in children who were exposed to artificial food colors and the preservative sodium benzoate. Check here for details.
• Through extensive research, Dr. Joseph Murray (Mayo Clinic gastroenterologist and Celiac disease specialist), has found that Celiac disease is five times more common now than it was 50 years ago. He believes something has changed in our environment to trigger the increase. This isn’t about an increase in diagnosis, it is about the increase in occurrence. Check here for his explanation. There has also been an increase in non-Celiac gluten sensitivity and wheat allergy.
• The wheat we eat today is very different from the wild version our ancestors first cultivated thousands of years ago. We now have over 25,000 genetic variations of wheat, many with high yield and high gluten properties. Gluten is a common ingredient in processed food, is difficult to digest and is of no biological value.
• On their website, the American Academy of Allergy, Asthma & Immunology, states that the prevalence of asthma increased 75% from 1980 – 1994. Asthma rates in children under the age of five have increased more than 160% in that same time period. In 2007, 29% of children who had a food allergy also had asthma.
• In a 2008 press release, the Center for Disease Control (CDC) announced that the number of young people who had a food or digestive allergy had increased by 18% between 1997 and 2007. The CDC report determined that children with food allergies were up to four times more likely to have asthma.
I could go on (and on), but you get the idea. These are random facts that impact our health. I believe they’re all connected. What we eat today is vastly different from what our grandparents ate fifty or sixty years ago. The introduction of highly processed foods, the overuse of antibiotics, genetically engineered ingredients, additives and dyes, crops sprayed with pesticides, fast food on every corner, patented seeds, and compromised soil have all played a part in changing the quality of the food we eat and how our bodies react to that food.
Why does it matter?
A large part of the immune system is located in the gastrointestinal tract. When we eat foods that contain pesticides, additives, hormones, antibiotics, etc., it confuses the very system that is designed to keep us healthy. We end up with nutrient deficiencies, food intolerances/sensitivities, bacterial imbalances and an increased risk for all kinds of diseases and disorders.
Robyn O’Brien, founder of the AllergyKids website and author of The Unhealthy Truth, is on a mission to raise awareness regarding the proliferation of toxins in our food supply and how that relates to the rapid rise in serious health conditions. I’ve met Robyn on a couple of different occasions and had the pleasure of joining her and several other health bloggers for lunch recently. We’re all in this together and sharing reliable information about the toxic changes in our food supply is important. For more information about Robyn, check out her TED talk video. She has a fascinating story.
I don’t often do give-aways or events on my blog as I’m too scattered, busy, and unorganized to commit to them. But – I’m passionate about wholesome, nourishing food. I’m also a nutritionist and mom to four kids and I don’t like the thought that my family (or yours) is being exposed to dangerous substances without our knowledge. Several other writers who attended the lunch with Robyn are participating in this “awareness” event and giveaway as well. Please see the links below. I’ll be adding more as the posts are published.
Okay, no more ranting. If you made it this far, please leave a comment and I’ll pick one lucky reader to receive a copy of Robyn’s informative and eye-opening book (The Unhealthy Truth), a copy of the Stonyfield Organic Yogurt cookbook and 5 coupons each for Oikos organic Greek yogurt and YoBaby organic yogurt. To increase your karmic odds, but not your statistical odds, please share this post with your friends and join me on Facebook and/or Twitter. I add lots of good information on both social network sites that I don’t have time to post here on the blog. I’ll give it a couple of weeks and then I’ll have my 5 year old neighbor pick the winning number out of a hat. I have no desire to figure out how those random raffle picker programs work, so you’ll have to trust that my little neighbor and I will do this fairly.
Check the following posts for more information. It’s a blog hop!
Write Mind Open Heart (The Unhealthy Truth – with giveaway – and why I’m on alert for frankenfood) Stapleton Moms (Just one thing to make your family healthier: no rBGH in your milk) Mile High Mamas (I fed my family WHAT? Toxic secrets revealed in The Unhealthy Truth) Lifenut (A food fight for our lives) Evolving Mommy (The Unhealthy Truth)
I was diagnosed with Dupuytren’s contracture ten years ago. I have it in both my hands and my feet. I also have Celiac disease and have always wondered if the two were related. There’s no sound research indicating comorbidity, but since both are immune mediated, I’m thinking they might be kindred spirits. Comorbidity is the simultaneous presence of two chronic diseases in the same person.
Would you, my bright and nerdy readers, help me do an (un)scientific and peer reviewed (that would be you) study? Having a blog allows for some creative crowd-sourcing, so if you’ll play along, we might be able to pull off an interesting randomized (literally) study on the possible connection between the two autoimmune diseases. But, let’s do this right. Humor me while I switch from gluten-free nutrition blogger to medical researcher.
Celiac disease and Dupuytren’s contracture: are they related?
Jory MM, et al. (et al. refers to all of you) Research study in progress
ABSTRACT
Objective: To determine if Celiac disease and Dupuytren’s contracture share common physiological origins and/or genetic associations. Method: To elicit a response in the comment section from blog readers who have both Celiac disease and Dupuytren’s contracture. People who have Celiac disease and/or Type 1 diabetes should also respond in the comment section. Any combination of the three diseases mentioned, or the suspicion of a combination should be noted. Conclusion: Pending Key words: Celiac disease, Dupruytren’s contracture, Type 1 diabetes, autoimmunity, gluten, genetics.
INTRODUCTION
Celiac disease is a genetically predisposed digestive disease in which gluten, a protein found in wheat, barley and rye, causes an immune reaction that damages to the lining of the small intestine. The resulting inability to properly digest (breakdown) and absorb food leads to nutrient deficiencies and a multitude of health issues. The comorbidity between Celiac disease and other autoimmune disorders has been studied extensively and clearly established. According to several research studies, Celiac disease and Type 1 diabetes share common genetic origins and immune mediated tissue damage. Dietary intolerances are found in both diseases. The prevalence of Celiac disease in people who have Type 1 diabetes is about seven times greater than in the general population.
Dupruytren’s contracture is a disease that typically affects the connective tissue in the palm of the hand, although it can also impact the feet. Scarring develops in the fascia covering the tendons that facilitate movement. The fascia becomes thick and shortened, causing the fingers to contract and pull inward. In advances cases, the muscles and tendons involved in gripping become “frozen” and unable to extend. The disease progresses until the fourth (ring) and fifth fingers remain in a permanent flexed position and a loss of mobility occurs. In more extreme cases, all fingers can be implicated. The frequency of Dupuytren’s contracture is ten times greater in people with type 1 diabetes than in the general population.
The main objective of this (un)scientific, blog-sourced study is to determine a relationship between Celiac disease and Dupuytren’s contracture. If there is a genetic and food-related link between Celiac disease and Type 1 diabetes and a genetic link between Type 1 diabetes and Dupuytren’s, could gluten and specific gene markers play a role in all three conditions? Is there a comorbidity between Celiac disease and Dupuytren’s contracture? Should people diagnosed with Dupuytren’s contracture be screened for Celiac disease? Should people with Dupuytren’s contracture go on an anti-inflammatory, gluten-free diet?
Do you have Celiac disease? Do you have Dupuytren’s contracture? Do you have Type 1 diabetes? Do you have any combination of the above? Please leave your answer in the comment section of this blog post. If you don’t want your name associated with your answer, please comment anonymously. Thank you!
Let’s see what we can come up with. Scientifically speaking, although loosely so.
Peace, love and science blogging.
Melissa
P.S. I chose the above photo because it implied a warm connection between people (all of us) and the image of contracted ring and pinky fingers is exactly what Dupuytren’s contracture looks like.
*Warning: this post took on a life of its own. If you’re looking for a quick recipe, bail out now. If you’re remotely interested in my take on the wonderful world of food, genetics, evolution and Celiac disease, brace yourself and read on.
Was this Paleo guy after the mastodon or the armadillo?
Or, maybe he was out doing some wild cereal hunting. That field of Triticum would be a lot easier to tackle than the mastodon. I’m pretty sure I evolved from a less aggressive, nomadic, grass-eating tribe. My ancestors hunted with pruning shears, not six foot long daggers with jagged tips. We ate grasses, berries, nuts, seeds, dates, olives, leafy green things and even rich, savory mushrooms once we figured out which ones didn’t kill us. We also ate a lot of fish depending on our travels.
Unfortunately, that’s where things went awry. When we stopped wandering and built condos on the Mediterranean Sea. I had HLA DQ2 ancestors and around 8500 B.C. they decided cultivating Triticum dicoccum (emmer wheat) was less dangerous than chasing 6 ton mastodons with sharp pointy tusks.
And so, the Celiac story begins – with the domestication of wheat and the interaction of HLA (human leukocyte antigen) genes and deamidated gluten peptides. To make it even more fun, let’s throw in sexual selection, mating preferences and pathogen resistance. We actually have some biological factors (those HLA genes again) influencing who we get a crush on and mate with. Darn it though, this little trick of nature doesn’t always play out to our benefit.
HLA genes are involved in immune function. They guard against nasty invaders and do a good job keeping us healthy. They also magically prompt us to compliment our disease fighting ability with genetic dissimilarities. We subconsciously strive for varied biological attributes in our offspring. Bottom line? These genes play a role in who we get the hots for.
Seriously. I’m not making this up. Check here for details.
It’s called olfactory curb appeal. Okay, I made that up.
But, have you ever been attracted to someone simply because they smelled good? You don’t know why they smell good, it’s not perfume or cologne or anything. It’s just them. That’s deep, dark and delicious biology working to keep the species healthy. We don’t know it, but we’re seeking to keep our DNA loaded with a genetic mixture of diverse immunity, so we sniff out complimentary HLA genes. Unfortunately, the introduction of wheat, barley and rye played havoc on our genetic blueprint. These normally brilliant little HLA DQ2 genes also code for autoimmunity (check here for details), as is the case with Celiac Disease and Type 1 Diabetes.
Oops.
Okay, that was a rather convoluted introduction to why I don’t favor the Paleo diet, but I had to set the biogeographical stage. You see, my ancestors go back 10,000 years ago to the Fertile Crescent. I was sunbathing on the Syrian coast and eating a Mediterranean diet way back when. Before it was cool and trendy to eat like that. I’m pretty sure I wasn’t loading up on pounds of mastadon meat. Maybe on rare occasions like someone’s wedding or the toppling of a rival empire, but not often.
I’m also thinking my female ancestors frequently had to settle for HLA DQ2 suitors rather than shaking things up with an anti-Celiac DQ4 guy. Life was different then. It’s not like you could jet off to the Andes in hopes of diluting the DQ2 gene pool. You got stuck with whoever was in your merry band of hunters and gatherers and that probably meant similarly encoded DQ antigen regions.
I’m just curious about all this because I think it’s in my genetic makeup to favor plants. I’m not much of a meat eater. Paleo eating is popular right now and supporters suggest we evolved to eat a high animal protein diet, but that doesn’t work for me. At all. Ethics aside, I’m not fond of animal products and I don’t digest meat or dairy well. I’m much better off eating a big bowl of leafy greens, some brown rice and a mix of roasted veggies than I am a slab of prime rib or a chunk of cheese. I’m sure I’d do better if my meat sources were from wild, organic, healthy animals and my dairy sources were raw and from 100% grass fed, happy cows, but in general, and for a lot of reasons, I’m more suited to a plant-based diet. Considering the toxic chemicals in our food supply, the overuse of antibiotics and hormones in CAFO (confined animal feeding operations) and the increase in antibiotic resistant bacteria, I don’t think a diet heavy with animal protein is healthy.
By the way, this post isn’t an endorsement of any specific eating plan. I’m just thinking out loud. So, don’t hit me over the head with a club if you’re a Paleo fan. For the record, I’m not vegetarian or vegan, but fairly close and if I do eat animal products, I’m grateful that I can be picky about the sources.
Okay? Are we all friends? Omnivores and herbivores? Vegans and meat eaters? Berry pickers and spear throwers? What works for one person doesn’t always work for another. We’re biochemically unique. I’m also convinced that genetic influences (as wildly explained above), environmental determinants, ethical leanings, lifestyle factors and nutrient feng shui make a difference.
I made up that nutrient feng shui thing. That’s my phrase for food combining, which I’m not into either. Life is hard enough, lets make eating easier, not more difficult. A nutrient-dense, whole foods, plant-based diet is easy and healthy. At least for my DNA.
• Don’t assume we were all heavy meat eaters. Molar macrowear in Neanderthals and early Homo Sapiens suggests high dietary variability. My ancestors were Paleo Plant People from Mediterranean habitats. Check here for the research details. I made up Paleo Plant People, but who knows, that might emerge as a classification system. I’ll contact the Paleolithic genome project and suggest it.
• Maintaining a healthy pH balance is important to health. Beef, pork, poultry, milk, butter, cheese, cream are acid-forming foods. Plants are alkalizing. An acidic internal environment is disease-promoting. Low acid diets may protect against several diseases, including osteoporosis (yes, osteoporosis). Check here for details.
• According to my weight and age, I’m supposed to consume about 45 to 50 grams of protein per day. The average American adult consumes at least twice that much per day (100 to 120 grams per day). When that much protein (along with the often higher percentage of fat in animal products) is consumed, other important nutrients are often excluded from the diet. Fiber percentages and beneficial plant nutrients are often lacking in high protein (animal source) diets. I prefer less protein than the USDA’s RDA and more fiber than they recommend. That can easily be accomplished on a high-grade, plant-based diet. Even if you’re exercising a lot. Even if you’re a serious athlete.
• Strong and consistent correlations are reported between death rates from cancer and per capita consumption of animal products. Check here for epidemiological correlations between diet and cancer frequency.
• It’s my opinion that a whole foods, predominantly plant-based diet filled with lots of fiber and organic, nutrient-dense vegetables is the best way to heal and thrive if you have Celiac disease or gluten sensitivity. I have DQ2 genes and Celiac disease. People like me often have difficulty digesting animal products (meat and dairy). Maybe we didn’t evolve to do so. Maybe our genes are telling us something. Maybe Paleo isn’t for us. Maybe we’re Paleo Plant People.
Last week (or was it last month – yikes, what happened to April) I had some fun with a post featuring mytop 10 super foods for men. My intention was to follow up with a top 10 super foods for women post, but I got behind and now I need to make a programming change. Women’s nutrition and more fun with the differences between males and females will air next week. Stay tuned because (gasp!) we really are different!
Here’s why I’m interrupting my regularly scheduled program. I have a good reason.
May is Celiac Awareness Month and Diane from The W.H.O.L.E. Gang has cooked up a blogging event called 30 Days to Easy Gluten-Free Living. You’ve probably heard people (even some top celiac docs) talk about the difficulties of life without gluten. And how awful it is. And woe is me. And blah, blah, blah. Like gluten was chocolate or something.
Well, 30 different food bloggers are here to say otherwise. Check out this wonderful list of daily contributions. While there’s definitely a learning curve to living gluten-free and it’s not always easy, with knowledge and support, it can be the gateway to a whole new healthy and radiant lifestyle.
Here we sit at the top of the food chain and many of us (gluten-free or not) have no idea what to eat. Factor in conflicting health advice and a diagnosis of gluten intolerance and suddenly eating becomes very complicated. It doesn’t have to be. In 2009 food guru Michael Pollan came out with a handbook of simple and straightforward food rules. Food Rules: An Eater’s Manualbecame an instant best seller. I’m going to borrow his easy-to-follow format and tweak it a bit to focus on gluten-free eating. Some of these “rules” are my own creations and some are adapted from Michael’s book.
The point is to heal, renew, rev your engine, turn on your brights and thrive. But first, you need high grade, gluten-free fuel. Adopting these food rules will help you do that. Plus, you’ll lessen your chances of being zapped by gluten cooties.
Gluten-Free Food Rules (in no particular order)
1. Choose fresh, organic, whole foods. They’re gluten-free by default. No labels to read.
2. Make plant sources, especially vegetables, your foundation.
3. If it’s made in a plant, don’t eat it – if it is a plant, do eat it.
4. For the most part, choose foods you can hold in your hands and wash. Can you wash a box of Kraft mac and cheese, oreo cookies or a Hostess ding dong? You can wash cabbage, apples, tomatoes and you can rinse brown rice and quinoa.
5. If animals, insects and bacteria won’t eat it, we shouldn’t either. Food that has been sprayed with chemicals to repel critters isn’t a good choice for people either.
6. Don’t eat food that never spoils. If it doesn’t rot, it’s not food.
7. Stop eating when you’re no longer hungry, not when you’re full. No longer hungry is different from full.
9. Ingredients are listed by weight on labels. Any product that has more sugar than other ingredients has too much sugar. Avoid HFCS (high fructose corn syrup).
10. If you can’t pronounce the ingredients, don’t eat them.
11. Avoid impostors (foods pretending to be something else). Think, “I can’t believe it’s not butter.” Eat real butter, not fake butter.
12. Eat a good portion of your veggies raw. Organic is best. Click here for a pocket version of the Environmental Working Group’s guide to organic produce (the dirty dozen and the clean 15).
13. Buy oils packaged in dark bottles and store away from heat. This prevents the oil from going rancid (very unhealthy).
14. Use the water you’ve steamed or cooked veggies in. Save it for smoothies or soups. It’s packed with good plant nutrients.
15. Pay more, eat less (see photo above).
16. “Eat breakfast like a king, lunch like a prince, dinner like a pauper.” I don’t know who originally said that, but it’s true.
17. Don’t eat food that has been tossed to you through your car window. Don’t eat and drive.
18. Prepare your own food, don’t get it from a vending machine or a gas station.
19. Eat all your meals at a table.
20. Be wary of supplement claims. If you want to increase your antioxidant amounts, eat beets, asparagus, blueberries, chard and cherries. Eat colorful fruits and veggies. Choose real food in its natural form. Don’t count on supplements unless you REALLY need them (verifiable deficiencies).
Roasted salmon and asparagus
1. Preheat oven to 425 degrees. Place a piece of tin foil on a cookie sheet and lightly grease with olive oil.
2. Carefully rinse and pat dry the salmon filet (any size). Pour a little olive oil in your hands and rub it on the entire fish.
3. Place fish skin side down on the baking sheet and sprinkle with sea salt and freshly ground pepper.
4. Wash and trim asparagus. Pat dry and place in baking dish. Toss in a small amount of olive oil and place on prepared cookie sheet (see photo above) next to the salmon. Sprinkle with diced fresh garlic, sea salt and ground pepper.
5. Bake fish and asparagus together in oven for 10 to 20 minutes depending on the thickness of the salmon. Remove when the fish flakes easily with a fork.
6. Serve with lemon slices and a fresh green salad.
For more information on salmon, a detailed breakdown of EFAs (essential fatty acids – omega 3 and omega 6) and a tamari salmon recipe, check here.
This small, dried, light-colored French bean variety is called the flageolet bean. The word also means delicate woodwind or flute instrument. Leave it to the French to come up with a fancy word that combines beans with tooting. Linguistic inflation is rampant in France. Not that that’s a bad thing. Wouldn’t you agree that flageolet beans sound far more exotic, highfalutin and gourmet-ish than kidney beans?
Look at that French country color, they even look snooty.
Now that the lowly bean has been elevated in stature, I’m going to throw in a little bioscience and share what actually happens when we eat these little gems. Fancy words or not, indiscriminate digestive rumblings can (and often do) occur after eating beans.
Here’s why.
Let’s start with the endogenous microbial block party going on inside the large colon. According to National Institutes of Health scientists at the Human Microbiome Project, we have 100 trillion bacteria in our distal gut alone.
Yikes!
Beans contain some rather large and unwieldy sugar molecules called oligosaccharides that we can’t easily digest and utilize. We didn’t come equipped with the right enzymes to break down these massive (molecularly speaking) lug-nuts, so instead of being processed in the small intestine as they should be, they bounce their way through the gut relatively untouched and arrive in the colon as an all-you-can-eat buffet for roving herds of bacteria.
Imagine a medieval barbarian banquet – a feeding frenzy of gulping, burping and farting bacteria. If you think about it, it’s really not you tooting, it’s the unruly bacteria. So quit blaming the dog (poor guy) and place blame where it belongs. On the gluttonous bugs, their innate behavior and offensive methane byproducts.
There’s another thing about beans that has been making the food blog rounds lately. Are they highly toxic if eaten raw?
Okay, you’re thinking, who in the world eats raw, dried beans?
Well, who eats coins, dead crickets, paper clips and golf tees?
Little boys.
If you don’t believe me, I’ll show you an x-ray of my son with a stack of coins in his gut. Kids eat weird things, just ask any ER doc.
Raw, dried or undercooked kidney beans contain a toxic compound that can cause severe nausea, vomiting, abdominal pain and diarrhea. According to the FDA, most beans contain this compound, but raw kidney beans contain an enormously large amount. The hemagglutinating unit (hau) is the substance measured for toxicity, with raw kidney beans topping out at between 20,000 to 70,000 hau. Cooked beans contain from 200 to 400 hau. It only takes 4 or 5 raw kidney beans to make an adult sick, so imagine a little kid eating only 1 or 2. Don’t expect your GI doc to know anything about natural plant toxins, so if you call and say your kid is sick after eating one raw kidney bean, he/she will think you’re a nutbar. Or at the very least, an incredibly neurotic mom.
In this case, you could be both and still be right.
To be on the safe side and to avoid having to explain what phytohaemagglutinin means to an overly busy ER doc, make sure your curious little kiddos don’t stick raw beans in their ears, up their nose, eat them or feed them to the dog. Beans can be enough trouble when they’re cooked, avoid them raw at all costs.
If you’ve read through all this digestion turmoil, you deserve a recipe for flageolet beans. I’ve made them on several occasions and love the delicate, buttery taste. They’re delicious. You can use them in salads, soups or as a side dish. Add roasted tomatoes to the cooked beans and top with a poached egg and some shredded Parmesan cheese. Absolutely divine.
Basic Flageolet Bean Recipe (courtesy of Bob’s Red Mill with my adaptations)
Sort and rinse before cooking. Soak beans in cold water overnight (I put them in the refrigerator). Drain and rinse well. Add 4 cups of water or chicken broth for every 1 cup of flageolet beans. Liquid should be 1-2 inches above the top of beans. Bring to a boil; reduce heat and simmer for 1-2 hours. Add more liquid as needed.
• 1 cup of dried beans yields about 2-1/2 cup cooked beans
• cooked beans can store in the fridge for about a week
• cooked beans last about 6 months in the freezer
I think the highly intelligent plant world is trying to tell us something with this chunk of cauliflower.
Doesn’t it look like a mid-sagittal section right out of a frontal lobe, complete with cerebral white matter?
Or, maybe networks of giant axons and dendrites. This head (whoa, it’s even called a head) of cauliflower appears to be a bit left-brain-heavy. What do you think? More neural pathways on the left side? Aaah, must be a linear thinker.
I’ll put aside my vivid imagination and interest in plant autopsies for a moment and talk about the healing power of whole foods. Most of us have enough bizarro stuff going on inside our heads that can sabotage our good intentions, let’s at least give our thoughts some powerful building blocks and mighty antioxidants to work with.
Food for thought
I can’t start this “brain food” list without commenting on gluten as a neuro-cootie. This is official – research has shown gluten to be a neuro-toxin (for some susceptible people). It can cause ataxia, epilepsy-like symptoms, peripheral neuropathy, depression, migraines, brain fog and a host of other neurological problems. In some rare instances, the neurological impact of gluten can even mimic ALS (Lou Gehrig’s Disease), MS and Parkinson’s Disease. Get tested for celiac disease if you have unusual neurological symptoms. A gluten-free, whole foods diet may (will) be beneficial. Check here for Dr. Rodney Ford’s take on this years ago. Scientific research is finally catching up to his diagnostic skills as a physician.
Nutrition for neurons (the basics)
• EFAs (essential fatty acids) are important for brain function. Wild-caught salmon and other cold-water fish, flax seeds, nuts, and pastured eggs are examples of foods rich in EFAs.
• Proper hydration is important for brain function. Dehydration causes the release of stress hormones, which impact neurons.
• Organic, whole foods rich in antioxidants should be the focus of a “healthy brain” diet. Antioxidants help prevent and repair cell damage.
• Sunshine stimulates the production of vitamin D, which is thought to aid in the protection of neurons. Plus, a little sunshine can boost your mood.
My top 8 food picks for brain health
This list is just a random assortment of nutrient-dense foods that I like and are high in antioxidant power. I’ve chosen foods that are easy to find and that people might actually eat. No need to scour the Amazon rainforest floor for some exotic plant or climb the Himalayas for a power-packed berry. Seriously, let’s make this easy. Organic is always best and I prefer eating the whole food rather than counting on supplements. That way you get a diverse combination of beneficial phytonutrients.
1. Cauliflower (I had no choice, this one looks like a brain)
Cauliflower is packed with vitamin C, a powerful antioxidant. Research is mounting that oxidative damage to brain cells may precede diseases like Alzheimer’s and other forms of dementia. One cup of raw cauliflower contains 94% of the daily value for vitamin C. It’s also anti-inflammatory and is a good source of protein, calcium, iron, magnesium, zinc and other plant goodies.
2. Wild-caught salmon (as mentioned above)
Please check out this past post I did on EFAs and why they are important for brain health. The post also includes a detailed break-down of omega-3s and omega-6s and a wonderful salmon recipe. Lots of good brain-building information in that post.
3. Blackberries, blueberries, cranberries, raspberries, strawberries, cherries.
All of these fruits are packed with antioxidants. Don’t stick with one choice – mix and match them for a variety of protective compounds.
4. Mustard greens
You’re probably thinking this is an unlikely choice for the top 8 brain foods, but I’ve decided it’s a good representative for leafy greens in general (kale, collard greens, spinach, chard). One cup of mustard greens, which I’ve recently become quite fond of, has 118% of the daily value of vitamin A and 65% of the daily value of vitamin C. It’s also a good source of vitamin E and it’s anti-inflammatory. A, C and E are all antioxidants, so this green is a good one to make friends with. I throw it in smoothies.
5. Coffee
Surprise, surprise! As those of you following this blog know, even though I’m a nutritionist, I don’t think coffee is evil. In fact, I like the stuff in small doses and guess what? It’s not only high in antioxidants, research indicates the caffeine in coffee has a neuroprotective effect. Choose organic coffee, use in moderation (1-2 cups per day) and don’t drink it later in the day.
6. Beans
Beans are a good source of easily-absorbed amino acids, which are important in the production of enzymes and neurotransmitters.
7. Organic, pasture-raised chicken eggs
Eggs are one of the best sources of high-quality protein. Pastured eggs are also high in omega-3s, vitamin A, vitamin E and B vitamins, all of which are important for healthy brain function.
8. Dark chocolate
Good, high-quality dark chocolate in moderation is a good source of antioxidants. Plus, a chunk of dark chocolate now and then puts you in a good mood and makes you a nicer person. I’m nicer when people give me chocolate. Aren’t you?
In case you’re wondering, that’s a brain reading an anatomy book. I’ll get back to that in a minute, but first I’d like to set the stage with a little yogic diversion.
I have a long-standing, very committed yoga practice and spend a good deal of my time in yoga-induced, la-la-land. Quite often upside down.
Wait, keep reading.
I’m not enlightened or anything. Far from it. I don’t sprinkle cosmic fairy dust around and although I’ve completed hundreds of hours of yoga teacher training, I still can’t pronounce most of the Sanskrit blah-blah-blahsanas. But, I’m serious when I say that yoga is my medicine. I mean that in a practical and qualitative sense. I was diagnosed with celiac disease many years ago and the healing power yoga has had on my life is profound. Plus, it’s cognitive therapy for my billions of neurons. Who wouldn’t benefit from that? Especially if gluten has played havoc on those neurons.
But — meditation to go with my yoga?
Now that’s a different story. Although I’ve meditated on and off for decades (honestly, decades), I’m a fairly incompetent meditator. I need to be moving to clear my mind and find a peaceful rhythm for my ricocheting thoughts. Moving meditation is intensely satisfying, but I find it very difficult to sit in sukhasana (ironically called easy pose) in a silent attempt to clear my mind and be present. Don’t get me wrong, I think meditation is an amazing opportunity for positive transformation, I just like to move and let my neurons play pin-ball while I’m transforming.
Yes, I’m a touch ADD-ish. You know, that’s not always a bad thing. Mind-wandering research (imagine that) suggests that day-dreaming activates different problem-solving areas of the brain that don’t normally work together. It’s a good way to foster bipartisan, across the aisle (or hemispheres in this case), neural networking. Some of our most insightful moments come when we allow our thoughts to surf, drift and bounce around.
I say, let that ship sail.
But I digress.
This post is about healthy neurological function, but the above preamble is an important piece to the puzzle. Everything goes together. Nutrient-dense foods, movement, balance, mind-body connections, quality sleep, stress reduction, brain gymnastics, mind wandering. They’re all part of healing and thriving and every puzzle piece plays an important role in overall health and neurological aging. One of my interests is how gluten, as a neurotoxin, impacts mental and physical health, but regardless, this is pertinent information for anyone with a brain.
I’ll get to the nutrition piece in brain health – part 2,a post that will follow, so stay tuned. But first I’d like to set the stage with a few points to ponder. Put on your geek hat and fire up those neurons – this is interesting stuff (at least in my nerdy world).
Awe-inspiring brain facts (random stuff to blow your mind)
The human brain contains about 100 billion neurons (yes, that’s billion with a b). A neuron is a specialized cell that transfers information via electrical and chemical signaling. We want to keep our neurons happy and healthy so they can chat with each other in zippy harmony.
Nutrient-dense foods, exercise, yoga, meditation and cognitive activity can stimulate the creation of new neurons throughout life. You’re never too old to improve your brain function or your neurological health. Play chess, do crossword puzzles, skip, bend, twist and watch Jeopardy while balancing in tree pose.
Research suggests that yoga increases GABA levels. GABA (gamma-aminobutyric acid) is the brain’s primary inhibitory neurotransmitter. It’s the anti-anxiety, mellow-mood neurotransmitter. More is good, especially if you can boost your GABA levels in non-pharmacological ways. Yoga as valium.
Stress and poor sleep can contribute to cognitive decline. Yoga and meditation help reduce stress and promote quality sleep. Ommmm = Zzzzzz. I’m working on the meditation part.
Pull out your map and compass. Brain scans of elite London taxi drivers revealed a much larger hippocampus than in normal subjects. The hippocampus is the area of the brain associated with memory retention and navigation. These taxi drivers have a detailed mental map of the convoluted London streets stored in their grey matter. More evidence that the actual structure of the brain can change. This is called neuro-plasticity – changes in brain cells and the connection between them to encode new information. Beware, driving in London can cause severe stress. Breathe in, breathe out.
The human brain uses 20% of the body’s energy, but comprises only 2% of its mass and on average weighs about 3 pounds. Lots of bang for your buck in that little package.
At only 4 weeks from conception, a human fetus is producing 250,000 brain cells every minute. WOW!
Exercise is linked to the growth of new brain cells.
Your brain uses about 12 watts of power, less than your refrigerator light.
The human brain produces an average of 70,000 thoughts per day. How do they know that? Really.
The olfactory neurons in your nose die off on a regular basis, but are continually replaced. Humans have 12 million smell receptor cells. Sounds like a lot, right? Bloodhounds have 4 billion. Sniff, sniff.
Research shows that meditation boosts attention, processing speed and response times.
Think about how you think (or something like that). The power of positive thought and the intention of mind-body harmony can be more effective than drugs. See Professor Funk’s video below about shiny shit – his words, not mine. This is called the placebo effect. Our beliefs and thoughts directly impact our cellular physiology, so have a good attitude.
Thank you to my friends at I Heart Guts for the use of that handsome little brain reading Gray’s Anatomy and to the folks at Lumosity for some of the brainy fun facts.
Disclaimer: All material on this website is provided for informational and educational use only and
should not be used for diagnostic purposes. Consult with your physician regarding any health or medical concerns you may have.
