These nutritionally dense foods are packed with fiber.

You might think that slice of bread on your plate is necessary to get the fiber you need to be healthy. Think again. Bread isn’t all it’s cracked up to be, and there are plenty of foods that can give you all the fiber you need on a daily basis. These 10 fiber-filled all-stars including avocados, cinnamon, raspberries and eggplant have far more fiber and nutrition per calorie than wheat, and lots of other health benefits, too. Combine as many as you can in one dish, like black beans with oregano, mustard greens, avocados and barley, for one of the healthiest meals of your life.

Figs

Figs are a deliciously high-fiber fruit, containing 6.58 grams in an eight-ounce serving. You can get dried figs year-round but there’s nothing quite like a juicy, fresh fig. These fruits are a great source of calcium and are also high in potassium and manganese. According to a 2008 study, there’s another compelling reason to consume figs as often as possible: fiber from fruits may help prevent post-menopausal breast cancer.

Avocados

Rich and creamy, avocados can seem like a splurge. While they are dense in fat and calories, spreading a little bit on your tortilla or chopping it up for salad not only adds a lot of flavor to your meal, it also boosts your fiber intake. At 14 grams apiece, avocados contain more fiber per ounce than any other fruit. Of a single avocado’s 24 grams of fat, only 4 are saturated, so they help lower “bad” LDL cholesterol and raise “good” HDL levels. They’re also rich in lycopene, beta carotene, lutein, magnesium and the vitamins B, E and K.

Beans

Beans pack the biggest fiber punch of any food, with navy beans topping the charts at over 76% of your daily value per one-cup serving. Dried peas, lentils, pinto beans, black beans and lima beans are also fiber all-stars, providing over half of your daily value. Most types of beans are high in protein, folate, iron and B-vitamins, and very low in fat. Legume consumption has been associated with increased heart health.

Barley

This grain doesn’t get a lot of love. Always in the shadow of its more famous counterparts wheat, oats and rye, barley is used more often as animal fodder or to make beer than it is in our daily diets. But barley is appealingly chewy and sweet, and when it comes to fiber, it’s right up there with beans. A cup will provide over 54% of your daily fiber requirements. The fiber in barley is insoluble, so it provides bulk as it passes through your body, improving the health of your intestines and lowering cholesterol. It’s a great source of selenium, which lowers risk of colon cancer and helps metabolize thyroid hormones.

Eggplant

This deep purple-skinned vegetable is often cooked down to such a mushy state, it’s hard to believe there’s much fiber in it. But in fact, eggplant has nearly three grams of fiber for every 19.7 calories. This means that unlike bread, which is high in calories for just a few grams of fiber, eggplant is an ultra-efficient means of reaching your daily requirements. Nutritionally dense, eggplant will provide you with lots of manganese, potassium, folate, B6, K and C per serving.

Raspberries

So plump and juicy, ripe raspberries are hard to resist – and you shouldn’t even try. With just 63 calories, a cup of raspberries will give you over half your vitamin C and manganese, and a third of your fiber. Their low calories and nutrient density make them another high-value fiber-filled food, and all those phytonutrients with antioxidant, antimicrobial and anti-carcinogenic properties just make them taste even sweeter.

Greens

Mama says eat your greens, and you should heed her wisdom. A cup of mustard greens is one of the healthiest additions to your dinner plate, with 11.2% of your daily value of fiber, 524% of your vitamin K, 177% of vitamin A and 59% of vitamin C and just 21 calories. Collard greens have even more fiber at 5.32 grams per 49.4-calorie serving, Swiss chard boasts 3.67 grams, spinach has 4.32 and kale has 2.6. Even romaine lettuce has nearly 2 grams of fiber in a 16-calorie, 2-cup serving.

Cinnamon

Who would have thought that a spice could contain so much fiber? Sprinkling a teaspoon of cinnamon on your cereal, oatmeal or fruit will provide 5% of your daily fiber needs. Cinnamon also has anti-microbial properties and can help lessen a food’s impact on your blood sugar levels by slowing the rate at which the stomach empties, which is why adding it to a sweet treat is always a good idea. It’s also got lots of calcium and manganese, and research has found that it boosts brain function. Ground cloves come close to cinnamon in fiber content with nearly 3% of your daily value in a teaspoon.

Pears

Seasonal variations in different varieties of pears make them available year-round, and though they seem to be cousins of the apple, pears are actually in the rose family. There are 5.2 grams of fiber in a single, roughly 100-calorie pear. Try baking them into a pie with raspberries and cinnamon, or pair them in a salad with mustard greens and walnuts.

Herbs

Load up on the parsley, sage, rosemary and thyme, not to mention oregano, dill, coriander and fennel. Herbs are an easy way to add extra fiber to any savory meal, and oregano should be your top choice as it’s got 1.53 grams in two teaspoons. Thyme and rosemary each pack over a gram, while coriander seeds have 2.12.

You might want to check out these articles as well:

Bad Fiber: Why Bread Isn’t Best

15 Best Foods to Boost Your Metabolism

Can You Stomach Wheat? How Giving Up Grain Might Be Better For Your Health

Photos: 3liz4, bad, bad lechery brown, fotopedia

15 good reasons to approach the season of cocktails and cookies with healthy aplomb.

Caring about our weight is part of the American experience, like finding a Victoria’s Secret next to a Cinnabon at the mall. We shouldn’t count calories but we do, despite reading subscriptions to Cosmo and remembering that beauty comes in all sizes. 

In a world of Occupy Wall Street, the Great Recession, and an overseas war, life can feel out of control so we control what we can. We hold our bodies up as some kind of indication of how “good” or “disciplined” we’ve been and in a world of fantastical thinking, that life will then reward us with great jobs, healthy relationships, and a reliable economy if only we can just put down the carbs.

We set ourselves up to fail. Alanis Morisette, famous noter of irony, admits to iVillage, “I remember being at my most thin one day, feeling like I could barely drag my lethargic body around, only to be met with the most compliments I had ever received.” At the same time, she has felt the scorn of extra weight. “Equally, and perhaps more abrasively, when someone inside the struggle with food tips the scales high above the average Hollywood red-carpet star, comments are thrown out about how indulgent and undisciplined they are.”

Pop culture forbids us from ever forgetting about our weight. Open up a web page and you’ll find that actress Mischa Barton is too thin. Reality host and soap star Alison Sweeney went spinning on Thanksgiving day. Jennifer Love Hewitt did Pilates while her family ate mashed potatoes. Jessica Simpson may or may not be getting a $4 million deal from Weight Watchers to lose her baby weight. Good thing, because Mariah Carey calls her baby weight body “rancid.” All of this seeps into our brains like high-fructose corn syrup.

We have the right to be a little bit chubby or a little bit skinny. (As long as nobody is giving themselves diabetes or an eating disorder, right?) We are more than numbers on a scale. We are more than our jean size.

And just in time for the holidays, 15 good reasons to approach the season of cocktails and cookies with healthy aplomb.

1. It is a universal truth that the last three pounds you triumphantly lose will go completely unnoticed by everyone else.

2. Sneaking a bag of sliced celery sticks into a movie theater is as pointless as the $8 box of Sugar Daddies you will buy halfway through the movie.

3. When a “friend” caresses your upper arm and says “You’d be gorgeous if you just toned this up,” you will look him up on Facebook ten years later and find that he died alone.

4. We are living in a glorious age where leggings paired with a flowing shirt are fashionable.

5. The law of nature gives women periods. Periods give us cravings. Cravings give us Tater Tots. This is the law of nature.

6. If a burger comes with a side salad, is it really a burger? (See above: The Law of Nature.)

7. After a certain age, your face looks thin despite a muffin top around your waist.

8. Fretting over your muffin top will just make you want to bake muffins.

9. The more weight you gain, the bigger your breasts. Money once spent on push-up bras can be redirected towards organic donuts. Donuts made of buttermilk, organic cane sugar, and ripened strawberries which melt in your mouth.

10. If your significant other is male, accept the fact that he will likely eat three times as much as you and still retain a flat stomach.

11. If you find yourself hiding the last of the Thanksgiving potatoes from your significant other, no one will judge you.

12. A cupcake will not kill you. However, falling off your spin bike because you were distracted by visions of cupcakes just might.

13. In some circles, abstaining from once-a-year delicacies such as eggnog means you hate children, Santa, and the Baby Jesus.

14. If we could harness all the energy we spend worrying over a few extra pounds, we would have the ultimate renewable energy source. Seriously.

15. Pop culture says we are all too skinny or too fat. Common sense says we are all beautiful. Suck it, pop culture. Suck it.

Images: powellburns, puikibeach, kristinausk 

A roundup of some of our favorite food related articles.

It’s no secret: here at EcoSalon we’re big on food. Eating it, dreaming about it, cooking it, reading about it, thinking about it, talking about it, and writing about it. We even have two weekly columns devoted to all things culinary. Why? Because no matter who we are or where we live, we all must eat.

Food touches so many aspects of our lives, far beyond just the dinner table. It’s intertwined in culture and politics, economy and tradition. What lettuce we buy at the grocery store can affect a farmer, a town and a watershed on the other side of the country. What country is marked on our bag of coffee can indicate how workers are treated. How much we eat and how much we throw away, says a lot about our consumer culture as a whole, and the lack thereof in other regions.

Given all of that, what we eat, where it comes from and how we eat it is in fact one of the greater defining factors of who we are as a society and how we think about the world and our fellow human beings. But food is also fun, and it’s an ongoing adventure to identify new things to eat and how to cook things, or to simply be reminded of a product that we may have overlooked.

In honor of food, and given that it’s the season for dinner parties and farmers market strolls, here are the top 10 food stories that you may have missed the first time around but are certainly worth a read, be they thought provoking political pieces, or just reminders of why we love food:

1. What Does $20 Billion in Wasted Food Look Like?

Did you know that in Britain alone $20 billion worth of food is wasted per year? That equals out to about a third of Britain’s groceries. But what exactly does $20 billion in food waste look like? The real visual just might get you seriously thinking about what food you keep and what food you throw away.

2. The Sexual Politics of Dinner

I grew up with a mother that made fantastic meals, in fact she is truly a lover of good food. Sometimes cooking is simply a task that needs to be completed, and when it comes down to it, men and women approach that task differently.

3. Living in Sin With Breads from Berlin

Bread. Good old bread. Gluten-free may be the current mantra of many, but this article is a good reminder that, serious food allergies aside, we shouldn’t be afraid of real food. Check out the complete list of fresh-baked, dark-brown breads and why they have a culinary, and nutritional, advantage.

4. What We Don’t Know Can Hurt Us

Most of us are well aware that vegetables are better than fries and whole grains far outweigh their processed counterparts, but how much do we really know about what we eat? Nutrition fads draw attention, but it turns out, that in seducing us with things like “fat free” and “low sodium,” we’re distracted from what’s really good for us, and the choices that we make because of it, could be detrimental.

5. 10 Street Eats

What’s a better way to explore a new place than by its food? The Green Plate columnist Vanessa Barrington takes us on a tour of 10 street foods, from Banh Mi to Burek, complete with recipes for those of us with minimal travel plans on the summer to do list.

6. Boost Your Brain With the 20 Smartest Foods on Earth

If these 20 foods aren’t on your “Keep on hand at all times” list, they should be. From avocados to oysters to eggs, these are the foods that make for powerful brain boosters and you should be putting on your daily, or weekly, menu.

7. No Excuses, Just Vegetables

A guest post from urban gardening extraordinaire Mike Lieberman, this article is a great reminder as to why we should all be making an effort to be growing more vegetables at home. Lieberman outlines the first important steps to home gardening, and highlights the most important: no excuses. Just do it!

8. The Facts About Food Dyes

Hold the sprinkles, please. Food dyes may have more side effects than you think. Linked to allergies, cancers and even hyperactivity, you may want to rethink what colorful items you’re putting in the pantry.

9. The Conscious Case Against Veganism

A vegan turned omnivore posits why the sustainable path may not lead to veganism, eliciting plenty of thoughts and comments from the EcoSalon community. The moral? “Conscientious consumption means eating and living ethically, not religiously.”

10. Just Cook: How to Integrate Cooking Into Your Daily Life

With all this talk of food, what’s the most basic way we can have an impact: cook consciously. Cooking keeps us from processed foods, saves us money and gets us to eat healthier. So what’s stopping you? Read this hassle free guide to ensuring that cooking – and cooking well – becomes a part of your everyday routine.

Image: Anna Brones

Simply put, your brain likes to eat. And it likes powerful fuel: quality fats, antioxidants, and small, steady amounts of the best carbs.

On a deadline? Need to rally? Avoid the soda, vending machine snacks and tempting Starbucks pastries and go for these powerful brain boosters instead. The path to a bigger, better brain is loaded with Omega-3 fats, antioxidants, and fiber. Give your brain a kick start: eat the following foods on a daily or weekly basis for results you will notice.

20 foods that will supercharge your brain:

1. Avocado

Start each day with a mix of high-quality protein and beneficial fats to build the foundation for an energized day. Avocado with scrambled eggs provides both, and the monounsaturated fat helps blood circulate better, which is essential for optimal brain function. Worst alternative: a trans-fat-filled, sugar-laden cream cheese Danish.

Green it: you don’t need to buy an organic avocado – conventional is fine. But make sure your supplementary protein is free range, cage free, or organic.

2. Blueberries

These delicious berries are one of the best foods for you, period, but they’re very good for your brain as well. Since they’re high in fiber and low on the glycemic index, they are safe for diabetics and they do not spike blood sugar. Blueberries are possibly the best brain food on earth: they have been linked to reduced risk for Alzheimer’s, shown to improve learning ability and motor skills in rats, and they are one of the most powerful anti-stress foods you can eat. Avoid: dried, sweetened blueberries.

Green it: buy local and organic, and be mindful of seasonality. When blueberries are out of season, opt for cranberries, grapes, goji berries, blackberries or cherries to get your brain boost.

3. Wild Salmon

Omega-3 fatty acids are essential for your brain. These beneficial fats are linked to improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity. Wild salmon is a premium source, but we’ll highlight a few other sources on this list for vegetarians and people who just don’t like salmon. Avoid farmed (read: sea lice infested) salmon.

Green it: the California salmon stock is threatened, so choose wild Alaskan salmon only, and eat small portions no more than twice a week.

4. Nuts

Nuts contain protein, high amounts of fiber, and they are rich in beneficial fats. For getting an immediate energy boost that won’t turn into a spike later, you can’t do better than nuts. The complex carbs will perk you up while the fat and protein will sustain you. Nuts also contain plenty of vitamin E, which is essential to cognitive function. You don’t have to eat raw, plain, unsalted nuts, but do avoid the ones with a lot of sweetening or seasoning blends. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts.

For those avoiding carbs, macadamia nuts are much higher in fat than most nuts. By the way, peanuts just aren’t ideal. Aside from the fact that many people are allergic, peanuts have less healthy fat than many other types of nuts…maybe that’s because peanuts are not actually a nut! They’re still much better than a candy bar, however.

Green it: try to choose organic, raw nuts, and if you can’t get those, at least avoid the tins of heavily-seasoned, preservative-laden nuts that may have taken many food miles to get to your mouth.

5. Seeds

Try sunflower seeds, sesame seeds, flax seed, and tahini (a tangy, nutty sesame butter that tastes great in replacement of mayo and salad dressing). Seeds contain a lot of protein, beneficial fat, and vitamin E, as well as stress-fighting antioxidants and important brain-boosting minerals like magnesium.

Green it: Again, just look for organic and try to avoid the highly-seasoned, processed options. In general, things like fruits, vegetables, seeds and nuts are pretty low-impact, environmentally speaking, in comparison to meats and cheeses.

6. Coffee

Thine eyes do not deceive (even if you are in the midst of a sugar crash). Coffee is good for your brain. Did you know coffee actually contains fiber? That’s going to help your cardiovascular system. Coffee also exerts some noted benefit to your brain in addition to providing you with a detectable energy boost.

The trick is not to have more than a few cups. But you can safely enjoy 2-4 cups daily – we are talking about supercharging here. Just please don’t go ruining a good thing by loading it up with sugar! Espresso beans are actually a phenomenally healthy snack, by the way.

Green it: brew yourself some fair-trade organic coffee to benefit both the planet and the workers who grow your beans. Use a thermos instead of a throwaway cup.

7. Oatmeal

Nature’s scrub brush is one of the best foods for cardiovascular health, which translates to brain health. Additionally, oatmeal is packed with fiber, a reasonable amount of protein, and even a small amount of Omega-3′s. It’s a good grain that will sustain you throughout the morning so you aren’t prone to irritability or an energy crash.

Green it: the healthiest oatmeal is the real, steel-cut deal. Steer clear of those little microwavable packets that are loaded with sugar. All that packaging isn’t very green.

8. Beans

One more for carb-lovers. (The brain uses about 20% of your carbohydrate intake and it likes a consistent supply.) Beans are truly an amazing food that is sadly overlooked. They’re humble, but very smart. Not only are they loaded with fiber, vitamins, minerals and protein, they’re ridiculously cheap. An entire bag of beans usually costs only a few dollars and will provide many meals. Beans provide a steady, slow release of glucose to your brain – which means energy all day without the sugar crash. Don’t go eating a whole platter of frijoles, though – just 1/4 of a cup is fine.

Green it: look for heirloom beans that are raised sustainably, like those from Rancho Gordo.

9. Pomegranate

Opt for the fruit over the juice so you get more fiber. Pomegranates contain blueberry-like levels of antioxidants, which are essential for a healthy brain. Your brain is the first organ to feel the effects of stress, so anything you can do to offset stress is a smart choice.

Green it: pomegranates are seasonal and not generally local for most of us, so enjoy sparingly and rely on other berries like acai, grapes and cherries when you can’t get this fruit.

10. Brown Rice

Brown rice is a low-glycemic complex carbohydrate that is excellent for people sensitive to gluten who still want to maintain cardiovascular health. The better your circulation, the sharper your brain.

Green it: don’t buy the excessively-packaged “boil in a bag” rice packets. Just make up a big batch of brown rice in a rice cooker on Sunday so you have it on hand for easy lunches all week.

11. Tea

You have to brew tea fresh or you won’t get the benefits of all those catechines (antioxidants) that boost your brain. Because tea has caffeine, don’t have more than 2-3 cups daily.

Green it: buy organic, fair trade loose leaf or packets to support sustainable business practices.

12. Chocolate

Things are looking increasingly better for chocolate. It’s got brain-boosting compounds, it’s loaded with antioxidants, and it has just the right amount of caffeine. Chocolate sends your serotonin through the roof, so you’ll feel happy in short order. Dark chocolate is also rich in fiber. (Remember, fiber = healthy cardiovascular system = healthy brain.)

Green it: go for super dark, fair-trade, pure organic chocolate, not the sugary, processed milk chocolate candy bars.

13. Oysters

Oysters are rich in selenium, magnesium, protein and several other nutrients vital to brain health. In one study researchers found that men who ate oysters reported significantly improved cognition and mood! Not all shellfish are good for you but oysters are a sure bet.

Green it: oysters are actually one of the most eco-friendly seafood options, so eat up!

14. Olive Oil

Though we know the brain does need a small, steady supply of glucose, don’t overlook fat. Studies have consistently shown that a low-fat diet is not the health boon we hoped it would be (remember the 90s low-fat craze?). In fact, avoiding fat can increase foggy thinking, mood swings, and insomnia. A diet rich in healthy fats is essential to clear thinking, good memory, and a balanced mood. Your brain is made of fat, after all.

One study of men found that those who relied on the processed vegetable fats found in salad dressings, snacks and prepared foods had 75% higher rates of mental degradation (dementia, memory loss) than men who ate healthy fats. Most processed foods and fast foods use corn oil, palm oil, soybean oil and other Omega-6 fats. You don’t want Omega 6 fats. Even saturated fat is safer than Omega 6′s.

Choose healthy fats such as those present in olive oil, nut butters, nuts and seeds, flax, oily fish, and avocados. Avoid processed fats found in pastries, chips, candy bars, snacks, junk food, fried foods and prepared foods. Eating the wrong fat can literally alter your brain’s communication pathways.

Green it: look for organic, local, or farmers’ market options when it comes to your food. You should also explore herbal remedies for mood swings and brain health.

15. Tuna

In addition to being another rich source of Omega-3′s, tuna, particularly yellowfin, has the highest level of vitamin B6 of any food. Studies have shown that B6 is directly linked to memory, cognition and long term brain health. Generally, the B vitamins are among the most important for balancing your mood. B6 in particular influences dopamine receptors (dopamine is one of your “feel good” hormones along with serotonin).

My personal cocktail: SAMe (nature’s happiness molecule) and a mega-dose of B-complex keeps me humming even when I’ve got a mountain of work to do. Which, like you, is all the time.

Green it: only eat tuna from sustainable fisheries, and if you’re looking for a B6 source that is vegetarian, opt for a banana, which contains a third of your day’s requirement (tuna offers nearly 60%).

16. Garlic

Garlic – the fresher the better – is one of the most potent nutritional weapons in your arsenal. Eat it as much as your significant other can stand. Not only is it fabulous for reducing bad cholesterol and strengthening your cardiovascular system, it exerts a protective antioxidant effect on the brain.

Avoid: I know it makes life easier, but don’t even think about buying the chopped or peeled garlic. Nutritional benefits = zero.

Green it: just choose organic, and go for local if you can get it.

17. Eggs

Eggs contain protein and fat to provide energy to your brain for hours, and the selenium in organic eggs is proven to help your mood. You really needn’t worry about the overblown cholesterol fears. (I have quite a bit to say on this topic but I’ll restrain myself for once.)

Green it: choose organic, free range, vegetarian fed eggs.

18. Green Leafy Vegetables

Spinach, kale, chard, romaine, arugula, lolla rossa – whatever green you like, eat it daily. Green, leafy vegetables are high in iron (slightly less “green” iron sources include beef, pork and lamb). Americans tend to be deficient in iron, which is too bad, because the deficiency is linked to restless leg syndrome, fatigue, poor mood, foggy thinking, and other cognition issues.

Green it: choose organic, and shop at your farmers’ market or order from a local CSA. Leave out the red meat a few days a week and rely on a big, well-seasoned green stir fry or salad.

19. Tomatoes

Go figure, but tomatoes don’t usually make the brain-boosting food lists. (Thank goodness I found the one that did so I’m not the only one.) Tomatoes contain lycopene, an antioxidant that is particularly good for your brain – it even helps prevent dementia. You have to cook tomatoes to get the lycopene – take that, raw foodies! Just kidding. But this does mean that ketchup is good for your brain. Although because of the sugar in it, you should look to other sources for most of your lycopene intake, such as fresh tomato sauce.

Green it: try to eat tomatoes that are local and get your lycopene in vitamin form when tomatoes aren’t in season. You’ll know when that is – the tomatoes will be pale, tasteless, and pithy.

20. Cacao nibs

That’s right, I’m putting chocolate on this list twice. My boyfriend knows I need it. I eat chocolate or cacao nibs daily and I think you might want to consider it, too. Cacao nibs are among the top five most powerful brain foods, right next to wild salmon and blueberries. My girlfriends and I like to mix cacao nibs with frozen blueberries and a generous splash of organic heavy cream while we watch really bad television on Sunday nights.

Green it: as long as it’s fair trade and organic, it’s green.

Things that drain your brain:

Alcohol kills your brain cells outright! Alcohol also interferes with dopamine production. Moderate amounts of alcohol, particularly resveratrol-rich red wine, can help improve your health, but anything beyond a glass or two of wine daily is a recipe for reduced brain function and energy loss.

Corn Syrup and Sugar lead to health problems like diabetes and obesity, and they’re terrible for your brain. Don’t eat sugar except on special occasions or as an infrequent treat. If you can’t cut back that much, try to limit yourself to just two bites of whatever tempts you daily.

Nicotine constricts blood flow to the brain, so while it may “soothe” jittery nerves, smoking will actally reduce your brain function severely – and the effects are cumulative.

A high carbohydrate lunch will make you sleepy and sluggish. Opt for a light meal with some quality protein, such as a salad with grilled chicken breast or vegetables and hummus or wild American shrimp and avocado.

Vita Search
Public Library of Science
PubMed

– with additional reporting by Sarah Irani

Image: haydnseek

ColumnMichael Pollan discusses our unhealthy obsession with singling out foods for their individual properties instead of taking a more holistic approach.

What relation do we have to the food we eat?

As a society, we talk a lot about what we put in our bodies – Is it processed? Is it organic? Where did it come from? – but we talk far less about food and food habits as an integral part of culture. Often, we eat because we need to; because we need sustenance. When we view food as a commodity instead of a cultural good, we head down an unhealthy path.

This weekend Michael Pollan, known for his best selling books like In Defense of Food, came to town for a lecture. Over the past few years he has become one of the figureheads of the food movement, and I certainly wasn’t going to miss out on seeing him speak in person.

I grew up in a Pollan-esque household. Although my mother never put a name to her culinary policy, looking back it very much aligned with Pollan’s branded recommendation: “Eat food. Not too much. Mostly plants.” And yet even with a whole grain, leafy green background, Pollan has changed how I think about food.

For months after I read The Omnivore’s Dilemma, I was acutely aware of what I put in my basket at the grocery store. Where had that asparagus been shipped from? Did I really need mangoes that had traversed a continent? Even worse, I took it out on my parents. Home one weekend, I raised my eyebrows and said to my father, “Do you know how much corn is in this salami that you’re eating?” I started referring to high fructose corn syrup as an acronym. I was verging on obnoxious, but that book got me thinking.

Pollan doesn’t take himself too seriously, poking fun at not only his audience (“Are you all sure you’re in the right place? This is the lecture on food, after all…”), but at himself and the food industry. To kick off the keynote speech of University of Portland’s Food for Thought conference, Pollan laid out two grocery bags from a store run he had made earlier to Fred Meyer. It was an assortment of mostly processed, packaged foods, boasting a plethora of goodness in the form of antioxidants, low fat and Omega-3′s. Yet the items were things like fruit pizzas by Eggo and chocolate Cheerios.

He reminded the packed auditorium that while we Portlanders may be blessed with farmers markets and organic produce that comes from our rich and agriculturally diverse Willamette Valley, most of our population is stocking their shelves with these products.

But Pollan’s message wasn’t to point out our obsession with bad food. It was to point out our obsession with attempting to make bad food sound healthy. Our path has ventured far away from a holistic approach to one based on looking at food as simply a collection of nutrients and vitamins. We’re seduced by packaging instead of sticking to foods that we know are inherently good for us – the foods that don’t need a branded, flashy box boasting the amount of vitamins and minerals are contained within.

“Before we had food science, we had food culture,” Pollan said. In the time that we’ve managed to identify phytonutrients and beneficial elements like Omega-3′s, we’ve gone from taking a holistic approach to food and singled out the parts we think are going to do us well, something Pollan refers to as “nutritionism.”

Maybe it’s because of time constraints, maybe it’s because we want an easy fix, but somewhere along the line of veering away from the multi-course dinner with friends and instead choosing a smoothie with antioxidant boosters in the car, we became very unhealthy. The truth is that it’s not just what we eat, it’s how we eat it. Or how we don’t eat it.

In focusing on the individual components of food products, we have forgotten to take a look at the bigger picture. The French Paradox, for example, is really no paradox at all, it’s simply a culture with a food tradition. Mealtimes are honored and you’ll never find a Frenchman snacking on a low-fat, sugar-free granola bar between meals.

Which is why it’s inspiring to see local movements focused just as much on serving up organic, fresh meals as they are about building community; putting effort into the tradition and relationships that happen around the food. The annual Big Lunch in England is an example of just that, a grassroots project is aimed at getting the whole of the UK sitting down and having lunch with their neighbor.

If we’re going to talk about the food movement, we have to think about the bigger picture. We’re in the midst of a health crisis, with chronic diseases like type 2 diabetes and heart disease skyrocketing. Opting for the green tea-infused ginger ale instead of Coca Cola isn’t helping. It’s time to start thinking about our relationship to food and stop being concerned with individual food properties.

Eat food. Not too much. Mostly plants. With other people. In a way that respects and honors the food in front of you.

Editor’s note: This is the latest installment of Anna Brones’s weekly column at EcoSalon, Foodie Underground, finding what’s new and different in the underground food movement, from supper clubs to mini markets to the culinary avant garde.

Images: Anna Brones, Elizabeth/Table4Five

Why the sustainable path may not lead to veganism.

For nearly a decade, I was an evangelical vegan – a born-again, plant-powered fundamentalist, resplendent in my animal-rights halo and heavenly faux-fur robes. I fiercely guarded my inflexible morality, never daring to reexamine the orthodoxy’s most illogical presuppositions. Yes, meat is still murder and factory farms still cause animal cruelty and suffering – none of that has changed. Somewhere along the way, however, veganism stopped being synonymous with ethical treatment of animals and people.

Over the past six months, I’ve come to believe that strict dogma is a drag. Conscientious consumption means eating and living ethically, not religiously. As Slate’s Christopher Cox says, “Eating ethically is not a purity pissing contest, and the more vegans or vegetarians pretend that it is, the more their diets start to resemble mere fashion—and thus risk being dismissed as such.”

Below are eight instances where mainstream-vegan doctrine doesn’t stand up to scrutiny:

SAD: The Standard American Diet: with its 100-calorie, reduced-fat, Omega-3-fortified, fiber-added, high-protein, low-carb, soybean- and corn-based, triple plastic-wrapped snack-packs – is the cause of this country’s obesity, heart-disease, cancer, and diabetes epidemics. This industrial diet requires industrial farming – with all the pesticides, herbicides, genetically modified crops, and exploited farm workers therein. If veganism is about eating ethically, soy-based ice cream, frozen, faux-cheese pizza, and meatless buffalo wings don’t cut it. Sure, it’s cool that cows and chickens aren’t directly harmed in the process, but what about the farm workers’ daily exposure to pesticides and fertilizers, the degradation of the environment, and our population’s chronic sickness? If there were ever a fail-safe argument for eating local, sustainable, fresh, slow-foods, this is it.

Oysters: These bivalves aren’t technically part of the Plant Kingdom, but eating oysters is ethically equivalent to downing a big bowl of kale chips. Not buying it? Remember that the primary tenet of veganism is minimizing suffering – for other animals and the planet. An oyster doesn’t have a central nervous-system; the pain it experiences when farmed from the sea is indistinguishable from that experienced by a potato when removed from the soil. What’s more, oyster farming is one of the world’s few sustainable aquacultures; environmental groups even cultivate oysters to boost marine-water quality. Unfortunately, the seabed dredging required to harvest similar bivalves, like clams and muscles, ruins underwater ecosystems – it’s best to stay away from them. But with oysters, go ahead and shuck ‘em and suck ‘em.

Faux-Flesh Faux-Pas: “Bacon” crisps, fried “chicken,” Teriyaki “beef,” pulled “pork:” I could go on. It would be easy to enumerate reasons to eschew faux flesh, but that seems silly in the face of one, summarizing thesis: Who wants to eat food that requires quotation marks to describe what it is? I mean, would you eat “apples” or “corn” on the cob? Processed food is processed food, even if it is “vegan.”

Wool: Aversion to wool from confined, miserable sheep is sensible and ethical. But not all sheep farmers are bad, and mainstream veganism’s blanket prohibition against wool fails to account for exceptions to the rule. Being vegan is about being mindful, and conscious consumerism isn’t so hard to come by that we should prejudge all wool. Is all cotton harvested sustainably? Are all synthetic fibers better than all wool? A quick Internet search yields scores of results for ethically-sourced wool transformed into hand-woven, lovingly-designed scarves, mittens, winter hats, and more.

Backyard, Egg-Laying Chickens: Flax seeds and fresh bugs, a nice plot of green grass for scratching and pecking, room to roost, and cruelty-free living in a halcyon idyll. Wouldn’t it be tragic to deny a chicken such luxury? That she happens to lay eggs only solidifies the relationship as mutual, reciprocal, and equal. Plus, a fried egg on whole-wheat toast with a side of steamed collard greens is a heaven unto itself – just don’t forget the hot sauce!

Honey: I buy local honey from bees that pollinated the urban gardens where I buy my produce. No bees means no fruits or veggies. Yes, I’m taking the honey against the bees’ will and, sure, it probably stresses them out to have it taken away. But in this case, I choose to prioritize sustainable and fresh instead of imported, cash-crop sugar or agave nectar that’s technically vegan. Because these sweeteners come from abroad, I don’t know if the sugar-plantation farm-workers receive fair hours, fair pay, and safe working conditions (reality check – they probably don’t). Whereas with honey, I actually know the San Francisco beekeeper from whom I sustain my sweet tooth.

Milk-Producing Pet Goats: Goats are even cooler than chickens, because they’re mammals, and thus a lot more fun to have around because they’re furry, good communicators, and nibble your fingers. Any critter that is loved and cared for as a pet – in vegan parlance, a companion animal – is non-exploitative. Humans’ relationships with other animals provide a sense of well-being and increased happiness, which is why we love our cats and dogs so much. Goats are cool and enjoy being milked – it’s physically pleasurable and relieves their udders; fresh, unpasteurized, pet-goat milk is delicious, mindful, and non-harming. I know the anti-dairy camp says humans are the only animals to drink the milk of other species, which is true. But that argument, for me, no longer holds up. We’re also the only species to eat high-fructose corn syrup and partially-hydrogenated oil, and we’re no better for it. I’d much rather get my fats, calcium, and protein from clover field-grazed goat’s milk. Yum, yum!

Vintage Leather: Vegans balk at thrift-store purchases, such as a faded pair of bonafide Mexican boots or a gorgeous Italian book-bag from the Fellini-era – because the leather came from a cow slaughtered decades ago. I used to think this way too – right along as I purchased some cheap, pleather jacket or some-such slave-labor shoes from Forever 21. Reclaiming worn leather endows a discarded garment with new life that respectfully and mindfully acknowledges the animal’s sacrifice. Consider it a vote-with-your-dollar political purchase. You support re-use, rather than contributing to a modern-day economy of mass-consumerism – whether it’s built on the backs of farm-animals or underage wage-slaves in developing countries.

What are your thoughts?

Images: Keith011764, Leafy Green, Allerina & Glen MacLarty,  BONGURI,  Nick Smarto, BrockVicky, Martin Cathrae, Xelcise

“Only women bleed,” crones a 1970s ballad by Alice Cooper. To which we should say, “Yes. Yes we do.” Call it Aunt Flo, the red tide, the curse, or riding the crimson wave, your period is that time of the month when you’re dealing with cramps that pain and hormones that swing. Sure, maybe there are some women out there who enjoy this completely natural monthly event. If she’d like to identify herself, I’d like to her to show me where Santa Claus lives with the Easter Bunny, next door to the Tooth Fairy of course.

Yes, some sarcasm. Maybe I’m PMS-ing. Or maybe most of us think of our periods via John Hughes’ Sixteen Candles, when Ginny Baker spends most of the film cranky and then completely out of her mind (via painkillers) at her wedding. And all because of her period. Bad menstrual cramps are caused by the normal contraction of the uterus, the result of prostaglandins in the body.

So yes, Aunt Flo isn’t a welcome guest. But there are some easy ways to combat the crimson tide.

Walk it off. Some medical professionals suggest that those who exercise several times a week are less likely to experience bad cramps. Even a quick walk can help ease discomfort, as anything that releases endorphins will help you manage pain.

Hit the heating pad. Heat can help with inflammation and reduce the buildup of fluid in tissues. It also eases muscle spasms. Experts urge us to lie on our stomachs while applying the heat or in the most comfortable position possible.

Sleep. Need an excuse to nap? No time like the painful present. It will take your mind off the pain and let you get some much needed relaxation.

Take a hot bath. This will help you relax your abdomen muscles and, more importantly, soothe your mind. For extra effort, bring out the candles and the scented bath oil. Erbaviva makes a great blend with organic and wild-crafted essential oils.

Consider vitamins and supplements. As Dr. Woodson Merrell of Beth Israel Medical Center told ABC News, consider “taking Evening Primrose Oil in a 500-1000 mg dose once a day in capsule form (available at vitamin shops and health food stores) along with 200-400 mg of magnesium and 100-200 mg of vitamin B6 for four to seven days before the onset of your period.” Be sure to consult a medical professional if you are already on certain medications or experience severe periods.

Drink a cup of tea. Consider a cup of green tea. According to experts, green tea is high in phenolics, which can inhibit cramps. Don’t want the caffeine? Think about a cup of relaxing chamomile tea. Better yet, drink it while you’re in the bath.

Go have sex. Yes, sex on your period not everyone’s cup of tea. But an orgasm will release endorphins and oxytocin in the body that will block pain receptors. You will feel better. And remember, not everyone needs a partner to have an orgasm.

Images: rbmay , hairlover, o5com, yourdon, sophe89, detroitsunrise, laurelfan, umbrellasarefortransients

For some of us, a bad mood crawls up your spine unnoticed until you’re glaring at your significant other for a reason you can’t remember. Was it eating the last of the bread? Never mind that this was your week to skip eating bread – you were going to have the whole grain couscous anyway. But what if you wanted a slice with apricot jam on it? Couldn’t your significant other have just asked if you were going to have a slice of apricot jam and bread? (As we reach for the tray of brownies and call it a day.)

If you’ve ever felt just inexplicably moody, there are healthier ways to deal with it than lashing out through pastry. Some estimate that as many as 40 million women in the United States deal with PMS symptoms, of which moodiness if often the forefront warning sign. And by “moodiness,” these symptoms are specifically irritability, anxiety, depression, low self-esteem, weeping, difficulty concentrating, sleep problems, insomnia, low energy, aggression, poor coordination, clumsiness, and changes to libido. Yep, it’s not just in your head.

And sometimes, it’s not PMS. Sometimes, we’re male or we’re just moody. But whether male or female, it’s never fun for the sufferer and, perchance, those he or she makes suffer around her. So what to do about it?

Exercise. Stress = moodiness. The Mayo Clinic calls it “meditation in motion.” When you’re focused on your body’s movements, it is much easier to forget about what is bothering you. Your endorphins will rise and your mood will follow.

Be gentle with yourself. Know what can make a bad mood much worse? Just about any negative thought that can enter your head, which is already low of defenses. Next time you feel yourself spiraling, take a moment and just breathe. Ask these two questions. Will this bother me tomorrow? Is this worth stressing out my brain and body? Maybe the issue at hand won’t kill ya, but the stress you feel could down the road.

Let others knows if it’s a bad time/day/week. Apparently, communication is key to a healthy relationship. Who knew? So rather than lashing out at your significant other over whatever ineptitudes you feel are his and his alone, take a moment to tell him or her that you’re not quite feeling up to bar. Usually, you’ll get a nod of understanding and perhaps a gentler tone. No one likes to be a punching bag.

Have a moody day map. It’s so simple it sounds like something out of Sesame Street. Feel like things are getting to be too much? Stand up from the computer. Walk outside. Breathe. And repeat. There’s nothing like a minor change of scenery that can help brighten things up.

Eat well. Eating better can certainly help with your mood. Via Healthline, turn to whole grains to help regulate the body’s sugar levels. Think about foods rich in Omega-3s (like fish) to help with inflammation and depression.Click here for more nutritional tips. (And, as always, consult a doctor if taking any vitamins or supplements.)

And if none of that works? There’s always kittens on a slide.

Images: rileyroxx/mikebaird/avlxyz

For Thanksgiving I found myself staying in a yurt near Jackson Hole, Wyoming. There was a small propane stove and no running water, but Thanksgiving is Thanksgiving and so we made a concerted effort to eat well.

The stuffing used locally baked pumpkin bread, the sweet potatoes were organic and made without a Cuisinart in sight, and I hand-chopped a cranberry relish. After not finding anything but absurdly cheap, huge frozen birds that surely came from the mass farms of nightmares, we accepted the fact that we would be without the Thanksgiving staple. Fine in our books, as no one was interested in eating “a depressed, fake bird,” as one friend put it. Fortunately, an organic, free-range, local bird was scored at the last minute.

Sitting in our woodstove-outfitted yurt filling ourselves with the bounty of a day of cooking felt perfectly normal. We were, after all, celebrating the most traditional of American holidays.

But apparently the scene was far from normal. In a weekend op-ed piece in The Washington Post, Brent Cunningham and Jane Black pose that the latest of culture wars is being fought in the culinary world, and that “many in this country who have access to good food and can afford it simply don’t think it’s important.” In other words, canned cranberry sauce over orange-infused reductions and Butterball turkeys over hand-plucked birds from the fair the next county over aren’t what the general population is making sure to put on the platter.

If you’ve determined that you’re concerned with good, healthy food it turns out that only might you be criticized for sticking your nose in the air, but you might just be plain old abnormal.

Even the queen of conventional tradition, Mrs. Sarah Palin herself, has taken it upon herself to give the finger to campaigns that would provide for healthier school food policies. If you don’t want your kids eating sweets at school you’re clearly bonkers.

In response to First Lady Michelle Obama’s Let’s Move program, which aims to reduce childhood obesity, Palin put it simply:

“Just leave us alone, get off our back and allow us as individuals to exercise our own God-given rights to make our own decisions and then our country gets back on the right track.”

I, too, like to make my own choices. Fresh over processed, local over trucked across a country, small farms over agribusiness. In other words, against the current cultural norm. However, when a large percentage of the population uses Palin’s self-described “rights” to buy government-subsidized food products predominantly made with high fructose corn syrup and proven to cause weight gain, maybe the idea of being “abnormal” isn’t so bad at all.

As Cunningham points out in his op-ed, “access to and the cost of ‘elite’ food isn’t beyond the budgets of many, perhaps most, Americans.”

So what will it take to make a cultural shift towards better food? Start by accepting the fact that abnormal isn’t necessarily a bad thing. And make sure your kids know it, too.

Editor’s note: This is the latest installment of Anna Brones’s column at EcoSalon, Foodie Underground. Each week, Anna will be taking a look at something new and different that’s taking place in the underground food movement, from supper clubs to mini markets to culinary avant garde.

Have you noticed a trend among men lately? No, I’m not talking about orange tans or a disturbing move towards overly-gelled coiffing. Rather, some of our brethren are strutting the streets sporting moustaches not seen since Magnum PI was sporting daring thigh-grazing shorts. November is Prostate Cancer Awareness Month – and to bring attention to this deadly disease, dudes are growing moustaches. November has combined with “the Mo” to make “Movember.”

Prostate cancer is the second most common form of cancer for men. (Number one? Lung cancer. Drop the cigarettes, gentlemen.) About one in six men will be diagnosed with prostate cancer in a lifetime, and it accounts for 11 percent of all cancer deaths in men. As the American Cancer Foundation reports, around 217,730 new cases will be diagnosed in 2010. And around 32,050 men will die of prostate cancer this year.

This leaves many thinking – how best to prevent prostate cancer? First, eat healthy. As any nutritionist will tell you, food is key to fighting off cancer. I spoke with Laura Klein, publisher of Organic Authority, for her best advice to prevent cancer through nutrition. Laura recommends reading the tome, Eat to Beat Cancer by Dr. J. Robert Hatherill. In it, Dr. Hatherill promotes eating large quantities of broccoli and tomatoes – together and raw.

As Laura told me, “Bottom line, if you are struggling with your health, up your intake of raw veggies and fruits and eat them at least five times per day. We’ve all heard those stories of people who have miraculously healed themselves from serious diseases like cancer, diabetes, obesity and more simply by cleaning up their diet and eating a diet rich in whole foods, and low in animal fat. Anyone can do this.”

But nutrition is just one way to help prevent prostate cancer. Early detection is extremely important to fighting the disease. As the American Cancer Society reports, “Modern methods of detection and treatment mean that many prostate cancers are now found earlier and can be treated more effectively. If you are diagnosed this year, your outlook is likely to be better.” So get yourself checked out and checked out often.

And how to remind everyone to do so? Get aware and stay there. As we mentioned, Movember is the movement to bring much needed awareness to prostate and testicular cancer. Throughout the month of November, men across the globe are growing moustaches for the entire month.

According to the organization, “the moustache becomes the ribbon for men’s health, the means by which awareness and funds are raised for cancers that affect men. Much like the commitment to run or walk for charity, the men of Movember commit to growing a moustache for 30 days.”

The group started in Australia in 2003 – and just last year, global participation was 255,755, with $42 million raised. Mo Bros grow, while Mo Sistas recruit Mo Bros and cancer awareness. In the end, funds go to the Prostate Cancer Foundation and LiveStrong.

And for some, it’s very personal. Ari Sturm, pictured above, is a writer/producer in Los Angeles who decided to live the mustachioed life after a recent health scare.

As Ari told me, “Movember means something a little extra special to me this year, and the fact that it’s a little wacky and fun, well, the entire better. It’s ridiculous, but it’s a conversation starter, which is the point, to raise awareness and money for means health. I’m growing a moustache in solidarity with my brother, and raising money through his official Movember site.” You can help Ari and his brother reach their goal here.

Image: makelessnoise