There is so much taboo surrounding the consumption of egg yolks and your health. Eggs have a history of being shunned for fear of salmonella poisoning. Today, egg yolks are the poster child for cholesterol. 

With one egg yolk containing 448 milligrams of cholesterol (well above the average recommendation of 290 milligrams per day for women) it’s no wonder many are steering clear of eggs. But, before you cling to mainstream health claims about egg yolks and your health, or oversimplify scientific studies, look closer at the nuances of egg consumption and cholesterol and you’ll see that an egg a day could keep the doctor away.

Intuitively it makes sense: eating cholesterol found in eggs raises cholesterol levels in your bloodstream and hence lending to clogged arteries and an increased risk of cardiovascular complications. However, studies are now showing that the amount of saturated fat in your diet, not cholesterol, has a greater impact on increasing your blood cholesterol levels. Take note: eggs are low in saturated fat.

A research study conducted at Yale University explored the impact of consuming whole eggs every day by women and men with coronary heart disease. After 12 weeks, those who ate two whole eggs or a half-cup of egg substitute did not have a negative impact on total cholesterol, blood pressure, body weight, or endothelial function. Their HDL cholesterol improved. Those eating three eggs daily also experienced an improvement in HDL levels.

In a study conducted by researchers at the University of Washington, subjects with high blood cholesterol levels were told to eat two eggs per day. Their blood cholesterol levels only minimally increased, but half of this increase was of the HDL (good) cholesterol, which is positive for cardiovascular health.

Another study showed that the consumption of 2-4 egg yolks per day for a 5-week duration benefited macular health in older adults with low macular pigment optical density, increasing their HDL cholesterol and without increasing their LDL (bad) cholesterol.

These studies are no ticket to go hog wild on a carton of eggs, they simply shed light on why eating eggs shouldn’t be something to regret or beat yourself up about. There are indeed benefits to doing so, especially if you lead a healthy and active lifestyle.

In light of new research findings, the American Heart Association now allows one egg per day. Harvard research reveals that one egg per day is unlikely to have a negative impact on healthy individuals and that tossing the yolk is simply a waste of nutrients.

And while heart failure is not associated with infrequent egg consumption, in the long run it may be beneficial to keep egg consumption moderate, mostly due to other problems that pop up with age. In lieu of other ailments, such as diabetes, egg consumption should be limited to no more than one per day.

Photo Credit:drubuntu

The post The Truth About Egg Yolks and Your Health appeared first on EcoSalon.

Ketchup can get healthier, and under 5 minutes!

Ketchup is the mother of all condiments. It’s sweet and salty and pairs with just about anything,  even when the combo seems intuitively odd. I, for instance, have long praised the healing powers of ketchup and white rice, and a friend of mine can’t bear to eat scrambled eggs without it. Ketchup has carved an indelible spot in our food psyches – it’s a classic that some estimates claim can be found in 97% of U.S. households.

Tracing its origins to China, Ketchup was first introduced in the U.S. in 1837. By 1900, ketchup was sold by more than 100 manufacturers. In 1872, HJ Heinz introduced his version of the condiment at the Philadelphia Fair, and to this day, the recipe has remained unchanged. Over the years, first for sanitary reasons and later for marketing’s sake, the FDA has developed strict guidelines concerning the consistency of ketchup and ingredients in it.

Behind the classic lies not so uplifting stats. Ingredients in Heinz Ketchup include tomato concentrate, distilled vinegar, high-fructose corn syrup, corn syrup, salt, spice, onion powder, and natural flavoring. While the list is relatively simple, high-fructose corn syrup is a known culprit, so much to the point that many are beginning to backfire, claiming it is “unfairly maligned.” Truth is, it deserves the flack!

In a 2010 Princeton University study, researchers found that high-fructose corn syrup leads to considerable weight gain, at a rate higher than other sweeteners. According to the study, which was administered on rats, those fed high-fructose corn syrup gained much more weight than those fed table sugar, even with the same caloric intake. The lab animals on a long-term high-fructose corn syrup diet experience abnormal increases in body fat, especially in the belly. Researchers noted that even rats on a high-fat diet don’t gain weight to that extent.

In 1 tablespoon of Heinz Ketchup, there are 20 calories, 160 milligrams of sodium, 6 grams carbohydrates, and 4 grams of sugar. The benefits deriving from the plum tomatoes are outweighed by the compounding calorie, sodium, and sugar dosages. Whoever just stops at 1 tablespoon? A few tablespoons in, and you’ve got yourself a condiment that threatens meal-status.

A condiment should never derail a diet, but many of us don’t know when to stop dipping, because serving sizes are never that clean cut. That’s why I’ve put together this simple homemade ketchup that you can whip up without laboring over the stove, risking your fries going frigid.

Using the same elements – tomatoes, sweetener, and vinegar – I’ve upped the ante on their health benefits. Maple syrup is one of the healthiest sweeteners on the market, with a lower glycemic index than other mainstream sugars. Apple cider vinegar, especially one that is indicated as “raw,” is full of vitamins, minerals, pectin, and beta-carotene. It also boasts many benefits – treats sunburn, helps weight loss, removes teeth stains, cures severe acne, treats digestive ailments, fights allergies, and reduces cholesterol.

Enjoy!

2-minute Homemade Ketchup

Makes just over 1 cup

Ingredients:

• 1 cup tomato paste
• 1 tbsp maple syrup (or agave)
• 1/4 tsp mustard
• 1 tbsp apple cider vinegar
• 1/2 tsp sea salt
• 1/4 cup water

Directions:

Combine all ingredients and mix until smooth. No cooking required!

Add lukewarm water by the teaspoon to reach the consistency you crave.

Serve aside sweet potato French fries or lather on top of a vegan chickpea burger!

Bon Appetit!

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

Images: Overthinking Me, Aylin Erman

The post Nutritional Breakdown: Revamping America’s Favorite Condiment: Ketchup [Recipe] appeared first on EcoSalon.

Cinnamon steps out of its fragrant box.

Nothing reminds us of the holidays quite like cinnamon does. But why restrict the aroma to Christmas cookies and wreath decorations? Cinnamon is one of the world’s oldest-known spices and is regarded to have healing properties by many cultures. Many of its benefits derive from the spice’s anti-fungal, anti-bacterial, and antioxidant prowess.

Cinnamon is no joke – it’s quite potent and can take your health to the next level. Whether you smell it, ingest it, or apply it, the health benefits of cinnamon are very real and more than skin deep. Try to incorporate it into your everyday routine to reap the most benefits. Not sure where to start? Follow one of the following 20 tips to get you going.

Brain Power Booster

It was found that smelling cinnamon boosts cognitive function and memory. Carry a cinnamon stick around with you, and take a whiff every so often to keep you focused at work or school. Or, add a few dashes of cinnamon to your morning coffee or cereal to get your day off to a more focused and alert start.

Potpourri

Take a few drops of essential oil of cinnamon and sprinkle them atop dry potpourri. Place the potpourri in a small bowl and station it somewhere that gets good ventilation so that the aroma can spread – in the kitchen, near doorways, or atop the radiator. The room will carry with it a subtle hint of cinnamon that will offer you some year-round comfort.

Cholesterol Reducer

In a Beltsville Human Nutrition Research Center study conducted over 40 days on a group of diabetic patients, each of whom were given one-quarter of a teaspoon of cinnamon daily, researchers observed that their triglycerides, cholesterol, and LDL (bad) cholesterol levels dropped.

Pain Reliever

Cinnamon is used to treat pain because it reacts with the hormone-like substance prostaglandin, which contributes to the contraction and relaxation of muscles.

Moth Repellant

Break 3-4 cinnamon sticks and combine them with 1/2 cup of whole cloves and 1/2 cup whole black peppercorns. Fill sachets with 1 tablespoon of the mixture and toss the sachets in your underwear drawer or hang them in your closets to ward off pesky moths.

Diabetes Treatment

In the same Beltsville Human Nutrition Research Center conducted a study on diabetic patients, whom were each given one-quarter of a teaspoon of cinnamon over 40 days, researchers observed that patients’ blood sugar levels fell as much as 30 percent. In another study, published by Fertility and Sterility in 2007, researchers gave half of the participants cinnamon extract and the other half a placebo. Over an 8-week period, the women who took the cinnamon extract showed greatly reduced insulin resistance compared to the placebo group.

Weight Loss

Because of cinnamon’s effectiveness in reducing insulin resistance – research by the Human Nutrition Center at Tufts reports that cinnamon triples insulin’s capacity to metabolize blood sugar – the spice can thus reduce hunger and sugar cravings, which leads to weight loss. Especially for those living with diabetes and find it hard to lose weight, cinnamon is a welcome tool.

Menstrual Aid

Cinnamon has been used for centuries to help women with heavy menstrual bleeding, whether it be due to endometriosis, uterine fibroids, adenomyosis, or primary menorrhagia as well as a result of childbirth, miscarriage, or any other fertility condition.

Circulation Booster

Cinnamon is commonly used to thin blood, which in turn increases circulation throughout the body. This not only helps to reduce pain in troubled areas but promises that oxygen is being supplied to the blood cells. Cinnamon is also a great dietary complement for heart attack survivors.

Arthritis Pain Reducer

In a 2008 study published in the journal, Bioorganic and Medicinal Chemistry, researchers discovered that cinnamon slowed down the breaking down of bones and ultimately reduced bone damage.

Complexion Enhancer

Due to its anti-fungal and anti-bacterial qualities as well as its antioxidant power, cinnamon is effective in treating acne and skin blemishes. Mix 1 teaspoon of powdered cinnamon with 3 tablespoons of honey, apply to the skin, and let the mixture sit for a few hours or overnight. Wash off with warm water.

Mouth Freshener

Given its fresh and fragrant aroma, cinnamon is commonly used to fight bad breath. You can either chew on small pieces of cinnamon bark or gargle cinnamon water to prepare for a hot date or cleanse the palette.

Light Bulb Diffuser

Here’s a creative, no-fuss way to bring the cinnamon scent to a room. Simply put one drop of essential oil of cinnamon on a cool light bulb. When you turn the lights on, the heat from the bulb will emanate the aroma throughout the room.

Bladder Infection

Urinary tract infections and bladder infection can be avoided with the consumption of cinnamon, which packs an anti-bacterial and anti-fungal punch. Cinnamon is also a diuretic and contributes to urinary discharge.

Digestive Aid

Cinnamon helps to break down fats during digestion. The spice contains volatile oil, which is the main player in this process. Add a bit of cinnamon to a heavy dish and you will be doing your body a favor. If the spice doesn’t complement the dish, a half an hour prior to eating, sip on tea water spiced with a few dashes of cinnamon and a teaspoon of honey. The concoction will sooth your digestive system and get it ready for what’s to come.

Insect Bite Treatment

A mixture of cinnamon and honey applied to a skin irritation will help to alleviate the pain and itching. The duo will disinfect the infected area and moisturize and heal it. No need to layer on the dangerous chemicals when you have this natural remedy!

Cold and Flu Reliever

Cinnamon is commonly used across East Asia and Europe as a warming herb for conditions involving the body to become cold. In these cases, cinnamon is combined with ginger to treat a cold or flu.

Stomach Soother

A combination of honey and cinnamon is known to help relieve stomachache. The pair – which are packed with anti-fungal and anti-bacterial properties – not only treats ulcers but also reduces gas in the stomach.

Food Preservative

If you add cinnamon to any recipe, it actually helps to prevent the spoiling of the food by delaying bacterial growth.

Yeast Infection Fighter

Cinnamon can be used to stop medication-resistant yeast infections. High blood sugar levels can lead to candida overgrowth, and cinnamon is helpful in lowering blood sugar levels. Cinnamon’s anti-fungal properties are also helpful in combating the effects of a yeast infection. So if the meds aren’t working, try adding extra cinnamon to your diet.

*Precautions: For those of you who are pregnant or lactating, refrain from using medicinal doses of cinnamon or cinnamon bark. Cinnamon tea should also be avoided by those suffering from ulcers. Essential oil of cinnamon is toxic when consumed beyond a certain amount and is best used topically or on external objects for aroma purposes. And be careful when it comes to applying cinnamon to the skin – some people are sensitive to it. Test a small section of skin prior to any treatment.

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

Images: Baking in Pearls, MadMup, ShellyS, Kastner, Ed Yourdon, Luke Roberts, Gustavo, Rachel Ford James

The post 20 Unusual Ways to Use Cinnamon appeared first on EcoSalon.

Cabbage just got more interesting.

I have a huge crush on kimchi. If I see it on the menu, chances are you can find it in my mouth several minutes later. The spicy cultured treat is a Korean staple – it is served at almost every meal and Koreans are known to pack in 40 pounds of kimchi per person, each year!

The base of kimchi is cabbage. Cabbage lowers blood cholesterol, prevents cancer, and contributes to better digestion. In many cultures, cabbage juice has been used to relieve stomach ulcers. The vegetable is a great source of B vitamins and omega-3s and contains approximately seven times more vitamin C than an orange. Like  garlic and onions, cabbage also boasts a high sulfur content, which helps to fight infection.

Aside from the benefits of cabbage itself, kimchi should be praised mostly for what it accumulates during preparation: healthy bacteria. The cabbage rests in salted and spiced water for a few days or weeks before it is served, contributing to the growth of lactobacilli, which are healthy probiotic bacteria that balance the intestinal tract and help to alleviate digestive problems. For this reason, kimchi is a great companion to every meal.

However, one of the downsides to ordering kimchi at a restaurant or purchasing it from a grocery store is the unknown factors – what kind of salt was used, how much sugar was added, and whether sneaky ingredients, like fish sauce, are in the mix. You can never really know. That’s why I decided to make my own kimchi, but in the most unintimidating and frills-free way possible. That way, I could enjoy it all the time knowing exactly what it contains and without the begrudged process to get there.

It’s a practice of patience, sure, but in the name of all the balance and restoration that kimchi provides my body, I vow to prepare it with similar gusto. Luckily enough, you can get on with your life for a few days while the kimchi does its magic. Do try this recipe out and you’ll have the most delicious and addictive digestive aid ever made.

Enjoy!

Homemade Vegan Kimchi

Makes 1 quart

Ingredients:

• 1 large Napa cabbage
• 1 cup water
• 3 tablespoons sea salt
• 6 scallions
• 8 garlic cloves
• 1 two-inch nob of fresh ginger
• 3 tablespoons Korean chili powder (kochukaru)
• 2 tablespoons Nama Shoyu (soy sauce)
• 2-3 slices apple

Directions:

In a glass quart, dissolve the salt in the water.

While the salt dissolves, core the cabbage and roughly chop the leaves. You can pull the leaves off so they remain full and intact, or you can do what I did and simple cut through the body of the cabbage.

Pull apart the individual pieces and place them in a large bowl. Pour the salted water over the cabbage and massage the leaves until they wilt and reduce slightly in volume.

Transfer the salted cabbage leaves into the glass quart, pushing down with your fist so that the leaves are tightly packed.

Pour the remaining salted water into the quart so that all the leaves are completely submerged. Seal the top of the glass jar and store at room temperature away from direct sunlight for 24 hours.

The next day,  drain the cabbage leaves from the water and rinse, reserving the salted water for later use. Place the leaves in a large bowl.

In a food processor, mix the garlic, chili, scallions, ginger, and soy sauce until mushy.

Massage the spicy mixture into the leaves so that each one is evenly coated. Toss in a few slices of chopped apple. The sugars from the apple will help the fermentation process.

Tightly pack the leaves in the same quart-sized jar, making sure there are no air pockets.

Pour some of the reserved salted water over the spicy cabbage leaves so that they are completely submerged. It is important that there are no air pockets.

Seal the top with a lid and store at room temperature away from sunlight for at least 3 full days. During this time, the kimchi will ferment, developing healthy bacteria. As long as the leaves are submerged, they will not mold.

Enjoy with chopsticks aside a Korean-inspired meal, or any meal!

Bon Appetit!

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

The post Recipe: Getting Probiotic with Homemade Kimchi appeared first on EcoSalon.

Slice the calories, fat, and sodium with a cauliflower-based alternative

Pizza very well may be the world’s favorite food, but it can really bust your diet. The more mainstream it has become, the further it has diverged from the use of authentic, high-quality ingredients as well as the larger the serving sizes have become – the bread is thicker, the number of toppings defy the point of the dish, and the amount of cheese is greater.

But one thing that has never changed is its difficulty to digest. The pairing of protein and starch, from the cheese and bread respectively, is a classic train-wreck in the stomach. Protein requires an acidic environment for stomach enzymes to digest it and the addition of starch weakens the mix, making it exhausting for your body to process a slice. This is why you may experience extra bloat on pizza night and feel tired quickly. Not to say you shouldn’t enjoy the traditional combination when you crave it, but whenever you’re looking to tighten those abs or avoid the sluggish feeling, keep this knowledge in mind!

This is even before we get to pizza’s nutritional stats. Using Pizza Hut as an example, in a 12-inch medium size pizza, one slice bears 240 calories, 10 grams of fat, 4.5 grams of saturated fat, 25 milligrams of cholesterol, 530 milligrams of sodium, 27 grams of carbohydrates, and only 1 milligram of dietary fiber. And, let’s get real, who ever stops at just one slice? Double, triple, or quadruple those numbers and you’ll realize just how much saturated fat, sodium, and empty carbohydrates you are consuming in just one sitting. Regular consumption of pizza can lead to raised blood pressure, weight gain, an increase in blood-sugar levels, and cardiovascular diseases.

To avoid the hard-to-digest starch and protein combination and reduce the sodium, fat, and empty carbohydrate levels, I created a recipe that uses cauliflower as the base. Cauliflower has a natural cheesy aroma when cooked, so you can omit cheese altogether without missing out of the flavor. Full-fat yogurt holds together the cauliflower crust, and the “icing” on these mini pizza cupcakes is made up of a simple cooked cherry tomato sauce. Enjoy!

Mini Cauliflower Pizzas

Makes 12 servings

Ingredients:

For the Crust

• 1 head cauliflower, grated in food processor
• 2 egg whites
• 1 cup full-fat yogurt
• 1 teaspoon dried oregano
• 1 tablespoon fresh basil, chopped
• 1 teaspoon salt
• 1/2 teaspoon garlic powder

For the Marinara

• 1 cup cherry tomatoes
• 1 garlic clove
• 1 teaspoon coconut oil
• 1 teaspoon dried oregano
• Dash of salt and pepper

Directions:

Preheat oven to 425 degrees Fahrenheit.

For the crust, pulse the florets of one head of cauliflower in the food processor until rice like. Cook in a saucepan over medium heat with 1/2 cup water. Cover saucepan with a lid and let steam for 5 minutes, mixing every minute or so to make sure the cauliflower does not brown. This step softens the cauliflower. Once softened, remove from heat and let cool in a large bowl before adding the wet ingredients.

In a separate bowl, whisk the yogurt, egg whites, basil, oregano, salt and garlic powder together. Pour the wet mixture into the cooled cauliflower mixture. Fold until thoroughly combined.

Scoop the cauliflower crust mixture into muffin cups that have been greased with coconut oil. Pack them in firmly until they reach the top of the tin. Flatten the top. Bake for 45 minutes, or until the tops have browned lightly and the edges begin to pull away from the tin.

While the pizzas bake, prepare the cherry tomato marinara sauce. Stem and slice in half 1 cup of tomatoes. In a saucepan over medium heat, sauté the tomatoes in 1 teaspoon of coconut oil with 1 diced garlic glove, 1 teaspoon oregano, and a dash of salt and pepper. Cook until the tomatoes have broken down.

One cooled, line the edges of the cauliflower crusts with a knife and remove each carefully.

Top each cauliflower crust pizza with a spoonful of the cherry tomato marina.

Photo Credit: Kohtzy, GlowKitchen

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

The post Nutritional Breakdown: Pizza’s Healthier Half Takes Center Stage appeared first on EcoSalon.

You can still have your chocolate and peanut butter and eat it too.

I’m not alone when I say that Reese’s Peanut Butter cups are among my favorite dessert snacks. They’re just delicious – end of story. However, when it comes to watching your waistline, the last thing you should do is reach for the packaged variation. Instead, take 10 minutes and create your own refined-sugar-free version of this American favorite.

In one serving of Reese’s Peanut Cups, we’re looking at 210 calories, 110 of which come from fat. The 2-piece serving also carries with it 24 grams of carbohydrates, 1 gram of dietary fiber, 5 grams of protein, and 5 milligrams of cholesterol. Considering that one serving fulfills 20% of your daily allowance of fat and a whopping 21 grams of simple sugar, the treat is artery-clogging and contributes to spikes in blood sugar levels.

Ingredients include the likes of peanuts, sugar, dextrose, salt, stabilizer tertiary butyl hydroquinone, cocoa butter, chocolate, non-fat milk, milk fat, lactose, soy lecithin and PGPR. I can’t quite pronounce tertiary butyl hydroquinone, but it sure packs a toxic punch. The chemical preservative is rendered to be deadly when 5 grams or more are consumed. The overly processed milk used in Reese’s negatively affects digestion, hormones, and acne.

The wonderful part about Reese’s is that it is easy to change without compromising taste. This recipe revamp uses all-natural, unsalted peanut butter, low-glycemic maple syrup, and coconut butter. Not all fats are the same, and coconut butter brings with it 3 grams of dietary fiber in just 1 tablespoon. And no simple sugars here! Cocoa powder is paired with maple syrup to give you the sweetness without the sugar rush. Enjoy!

Homemade Healthy Peanut Butter Cups

Makes 6

Ingredients:

Chocolate Shell:

1/2 cup coconut butter, mixed well

3 tablespoons maple syrup

3 tablespoons cocoa powder

Dash of sea salt

Filling:

3 heaping teaspoons unsalted peanut butter

1 teaspoon maple syrup

1/8 teaspoon vanilla

Dash of sea salt

Directions:

In a small saucepan, melt the coconut butter and mix in the remainder of the chocolate shell ingredients. Mix until thoroughly combined and remove from heat.

In a separate bowl, combine all the filling ingredients and mix until smooth.

Line 6 muffin tins with baking cups.

On the bottom of each cup, place about 1 teaspoon of the chocolate mixture. Spread so it evenly covers the base. In the center of the chocolate foundation, add 1/2 teaspoon of the peanut butter mixture.

Conceal the peanut butter layer with another teaspoon of the chocolate mixture. Spread so the top is flat.

After you’ve done all six, pop into the freezer and allow the peanut butter cups to harden. Remove the paper baking cups and enjoy!

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

The post Nutritional Breakdown: Revamping a Reese’s appeared first on EcoSalon.

Cheese is my weakness. Camembert and cheddar, stilton and swiss, mozzarella and mascarpone, gouda and goat’s cheese, feta and fresh quark – I love them all. And while it may not be great for my waistline or as environmentally pure as organic lentils, at least I can eat it knowing that it’s a more eco-friendly choice than, say, tucking into a juicy slab of steak. Or can I?

My vegetarian friends certainly seem to think so – many of them seem to subsist on cheese. Trust me, I can understand why – it’s an easy source of protein, calcium, vitamin B12 and other nutrients that omnivores typically get from meat. It’s easier than boiling up lentils from scratch and, let’s face it, for most people cheese just plain tastes good.

These same vegetarians might feel confident, or even a little smug, that they are making good dietary and green lifestyle choices. After all, going vegetarian is better for your health, the welfare of animals and the environment. Isn’t it?

Maybe not. Actually, cheese is pretty much just as bad as meat on all counts. Here’s why.

1. Animals die.

You are drinking the milk of the cow rather than eating its flesh, but all the same animals die. Maybe you already know that most cheese is made with animal rennet and you take care to buy vegetarian cheese. Sorry, but you’re not off the hook!

How do you think the mother cow (or sheep or goat) gets milk? She has babies and since after six months her milk production declines, she needs to keep having babies. What do you think happens to the bull calves? They get killed. And since dairy cattle and beef cattle are generally different breeds and there’s little value in raising the male offspring of dairy cows for meat, this happens when they are still babies.

Often, the calves are slaughtered immediately or just left to die, then added to the farm’s compost heap. Otherwise they may be raised for veal, which is usually a cruel process where they are kept in a confinement in semi-darkness and denied proper food, so their flesh stays white.

However, there are varieties of veal that are more humanely raised, allowing the calves to stay with their mothers and eat grass. Surely the ethically consistent position is either to cut out meat and dairy, or to eat the “humane” veal along with your dairy? Oh and by the way, mama cow will likely only live until she is five to seven years old – instead of the 20 years that is her natural lifespan.

2. Animal cruelty.

Most EcoSalon readers will be familiar with concentrated animal feedlot operations or CAFOs. These factory farms are not just prevalent in the rearing of meat animals but in the dairy industry, as well. The book The Ethics of What We Eat by Peter Singer and Jim Mason cites a Cornell University Study predicting the number of dairy farms in the United States to decline from 105,000 in 2000 to 16,000 in 2020, while the number of cows per farm and the total milk production both increase.

Many cows are confined to a single stall where they are fed and milked for a single year and if they do get to move outside, it’s usually on a dirt lot rather than on pasture.

The modern dairy cow produces three times more milk than its counterpart from 50 years ago, as a result of breeding, and many cows in the United States are injected with bovine somatotrophin (BST), a genetically engineered growth hormone banned in Canada and the European Union. This boosts milk production by 10% but the site of the injection can become swollen and tender and the injections can increase problems with mastitis, a painful udder infection that affects one in six dairy cows in the US.

The natural lifespan of a cow is 20 years but most dairy cows are killed between five and seven years because they cannot withstand the unnaturally high rate of milk production. By “killed”, I don’t mean euthanised – the process of dealing with “downed” animals involves dragging and winching them by the hoof with a tractor and taking them to a truck to deliver it to the slaughterhouse.

3.  Cheese has a huge environmental impact.

Slate had a great article on the environmental impact of cheese, just before Christmas. The truth is that rearing dairy cows or goats is a carbon-intensive process – and for some reason, sheep are even worse. They need to be fed and most dairy cattle are not exclusively grass fed, so that requires grain to be grown and shipped in. If they are kept in CAFOs, there is a huge manure problem that can pollute local waterways. (If the untreated waste doesn’t go directly into streams and rivers, it’s sprayed onto fields through an irrigation system, but often in quantities too great for the soil to absorb, and then in heavy rain it runs off into the creeks).

According to a local environmental group in Michigan, Lake Erie’s new “dead zone” is linked to runoff from livestock waste. Finally, there’s a problem that sounds like a joke but really isn’t – dairy animals are ruminants that fart and burp a lot of greenhouse gases, specifically methane. Scientists are working on reducing this problem by improving the diets of cattle, but it’s a long haul. All this is just to get the milk – to get cheese, it requires further processing and storage at just the right temperature.

4. Cheese isn’t healthy.

I know many people who go vegetarian – or simply cut out red meat – for health reasons. Yet they eat cheese. This makes no sense to me. In what universe is cheese a health food? I want to move there!

I’ve looked up the nutritional statistics on Fitday.com and generic cheese is 27% fat. A whopping 62% of that is saturated fat, while only 22% is protein. Admittedly you do get a decent serving of calcium with your fat, but there are 84 calories and a heart-stopping 20mg of cholesterol in just one slice.

By contrast, a typical cut of beef compares favourably with 26% protein and 20% fat, of which just 39% is saturated fat. You don’t get so much calcium, but that’s more than compensated for by the fact that 20% of your meal is iron, something many women lack. There is also less cholesterol in beef than cheese.

So pound for pound, beef is healthier than most cheese. Unless of course, you are eating low fat cottage cheese, in which case it’s only 1% fat and 12% protein. But then you could be eating healthier meats as well – lean cuts of beef or lamb, low-fat poultry and fish with healthy oils.

All this is not to make anyone feel guilty. But I do think there is little point in going vegetarian and then making up the shortfall with cheese. Sure, you can eat organic dairy in moderation from small family farms with good environmental and animal welfare practices – such as Straus Family Creamery in Northern California – but you can do the same thing for meat. I know plenty of ethically minded omnivores who eat meat and dairy in moderation and source both with equal care.

I believe if you are going to cut out meat, you need to fully embrace cooking with and eating beans and lentils. There are some great recipes – I am a meat-reducing omnivore myself but one of my favourite all-time recipes is vegan – a Lebanese eggplant moussaka with chickpeas that comes to me via Nigella Lawson.

Free-range and organic eggs are another good source of protein in moderation as well, though caged eggs still account for 98% of US egg production. (In Europe it’s a different story – sales of free-range eggs were due to hit two billion eggs a year in 2009 in the UK, exceeding battery egg sales in value terms, while from next year eggs from battery hens will no longer be sold in German supermarkets). You may want to check out Vanessa’s post on how much protein the human body actually needs.

Images: Joi, fklv, smoodysarah, orinzebest, TheBusyBrain

The post Think Cheese Is More Eco + Humane Than Meat? Think Again appeared first on EcoSalon.

The higher the test score the better, right? Not when it comes to your cholesterol. If yours is climbing over 200, it’s time to take action. But there’s a much more natural solution than popping prescription medicines. Unless you’re in the red zone, a few simple changes in diet can make all the difference. Try these tasty organic treats.

Oatmeal

Oatmeal is rich in soluble fiber, which cuts down the amount of cholesterol your intestines absorb. Aim for at least 10 grams each day to reduce your low-density lipoprotein levels.

Salmon

Two servings per week of wild salmon pump your body with enough omega-3 fatty acids to lower blood pressure and LDL cholesterol and boost your high-density lipoproteins.

Olive Oil

Powerful antioxidants present in olive oil decrease the low-density lipoproteins in your system. Extra-virgin olive oil is most effective.

Almonds

Almonds are a great source of plant sterols, which impede your body’s absorption of cholesterol. (But, don’t overdo it because they’re also crammed with calories.)

Avocados

Unsaturated fats in avocados augment your body’s level of high-density proteins and lower the risk of diabetes and heart disease.

Blueberries

Blueberries contain copious amounts of pterostilbene, a compound that is known to effectively cut cholesterol. Eat all you like!

Pistachios

Pistachios are loaded with selenium, an antioxidant that prevents coronary artery disease.

Walnuts

Walnuts contain a plentiful supply of polyunsaturated fatty acids, which help lower cholesterol and maintain the healthy, elastic texture of blood vessels.

Tuna

Like salmon, tuna is full of omega-3 fatty acids, which reduce levels of low-density lipoproteins and triglycerides. (Be sure to buy from sustainable sources.)

Apples

An abundant source of both soluble and insoluble fibers, an apple a day really can keep the doctor away by lowering cholesterol, preventing arteries from hardening and protecting your body against heart attacks and strokes.

Brown Rice

Whole brown rice contains oils that reduce your body’s cholesterol level, not to mention its profusion of fiber and magnesium.

Cinnamon

Treat yourself to a teaspoon of cinnamon each day to decrease the amount of low-density lipoproteins and triglycerides in your system.

Grapes

To resist mold, grapes naturally produce flavonoids. This multi-purpose compound also prevents platelet clumping and free radical damage in LDL cholesterol.

Strawberries

Antioxidants present in strawberries cut low-density lipoproteins and keep them from oxidizing, a process that makes this type of cholesterol even more damaging.

Broccoli

Like oatmeal, beans and apples, broccoli is plentiful in soluble fiber, which does wonders for high cholesterol.

Hazelnuts

The monosaturated fats found in hazelnuts reduce LDL cholesterol and protect against coronary artery disease.

Sunflower Seeds

Like almonds, sunflower seeds are a rich source of plant sterols, which block cholesterol.

Whole Grain

Take your pick: whole grain bagels, waffles, bread, muffins, crackers, pancakes, seasoned popcorn (no butter), or cooked whole grains like amaranth and quinoa and more decrease the risk of atherosclerosis and heart disease. Ingesting 5 grams or more on a daily basis should do the trick.

Beans

Packed with vegetable protein and soluble fiber, dishes like hummus and bean soup, dip or salad keep high cholesterol at bay.

Garlic (shown at top)

In addition to preventing blood clots and killing fungi and bacteria, the chemical allicin found in garlic can help lower your cholesterol. But, you might want to keep some breath mints on hand.

The bottom line? More plants! Eating lower on the food chain is just as good for you as it is for the planet.

P.S. Don’t forget to make organic, local, seasonal choices when possible.

Source: wikipedia

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Yes nuts are tasty, can be salty, are often found in small decorative dishes at cocktail parties, and have a bad rap for being high in fat and calories. But did you know that they’re also packed with protein, Omega 3 fatty acids, and may even stave off breast cancer?

Here’s a quiz that was compiled by The American Institute for Cancer Research (and edited by me for clarity). See how you do, but more important, see what you learn.

The Nut of It: An AICR Quiz

1. Nuts have received mixed health reviews over the years because they are:

a. nutrient dense

b. calorie dense

c. both a and b

d. not sure what either term means

2. Approximately how many almonds make up 1 serving (1 ounce)?

a. 9

b. 4

c. 23

3. Peanuts:

a. are a good source of folate and niacin (B vitamins), along with vitamin E.

b. contain resveratrol, a compound found in red grapes and red wine that has shown cancer-fighting properties in lab studies.

c. should not be on this quiz because technically, the peanut is not a nut, it’s a legume.

d. all of the above

4. Approximately how many whole walnuts make up 1 serving (1 ounce)?

a. 23

b. 9

c. 14

5. Nuts are a good source of protein. According to the USDA’s MyPyramid, the nut equivalent for every one ounce of meat is:

a. 1 tablespoon of peanut butter

b. ½ ounce of nuts

c. neither, the proteins in nuts cannot replace protein from animal foods

d. both a and b

6. A study published in 2008 found that walnut consumption”¦

a. may improve math scores among high schoolers.

b. increases the growth rate of fingernails.

c. slows the growth of breast tumors in laboratory animals.

7. Studies have linked nuts to:

a. heart health

b. weight control

c. cancer prevention

d. all of the above, but primarily a

8. What accounts for the potential health benefits associated with nuts?

a. omega 3 fats

b. antioxidants

c. fiber and an overall healthy balance of fats

d. most likely synergy (combination of substances), but researchers are still figuring it out

9. The main reason nuts are so calorie-rich is they contain a lot of fat. The primary type of fat in most nuts is:

a. unsaturated fats

b. monounsaturated fat

c. omega-3 fat

10. The key to receiving the health benefits of nuts is”¦

a. portion size.

b. moderation.

c. replace nuts for more caloric, less nutritious foods.

Scoring Your Nut Knowledge:

1. c – give yourself 3 points

a or b – 2 points

Nuts are packed with calories and nutrients. Calorie density, often referred to as energy density, is a relative term when comparing food calories. Foods that are calorie-dense (energy dense) have more calories ounce-for-ounce than foods that have low-energy density. Likewise, foods that are nutrient dense have more nutrients ounce-for-ounce than foods that have low-nutrient density.

You can read more about calorie density in a Nutrition Notes column.

2. c – give yourself 3 points “¨

b – 2 points

The USDA National Nutrient Database provides serving sizes and nutrition information for a variety of nuts.

1. d – 3 more points

a or b – 2 points

Peanuts pack a lot of healthful compounds and yes, in the botanic world, they are legumes. Legumes are plants that grow as bushes and vines and develop pods that are edible, such as green beans, or contain an edible food, like peanuts. But from a nutrition perspective, peanuts share similar qualities to other nuts. For more information log on to The Peanut Institute.

1. c Р3 pointsӬb Р2 points
2. d – 3 more points

a or b – 2 points

Nuts fall under the Meat & Beans group of MyPyramid. Proteins are somewhat different, depending upon the food source, but nut proteins can substitute for animal food proteins.

Plan your meals and read more about the food included in this group in MyPyramid.

1. c – 3 points

After 35 days of feeding mice ground walnuts, the breast cancer tumors of the walnut-fed mice were only about half the size of the tumors in mice that were not fed walnuts.

Read more about the study, published in Nutrition and Cancer.

7. d – 3 points

a, b, c – 1 point

The strongest evidence for nut health benefits indicate that nuts may help reduce heart disease. But a growing body of research suggests that nuts can help with weight control, and fight cancer.

8. d

The studies continue.

9. b – 3 more points

c – 1 point

Most nuts contain high amounts of monounsaturated fats, a type of unsaturated fat. Often termed the “good” fat, unsaturated fats do not raise blood low-density cholesterol (LDL), the “bad” cholesterol. Monounsaturated fats also raise the high-density lipoprotein (HDL), the “good” cholesterol. Walnuts are the only nut source that contains a significant amount of omega-3 fats, which are known for heart health and other health benefits. (See question 6.)

Read more about The Facts about Fats.

10. 3 points for all

Since all nuts are high in calories (240 to 285 per one-third cup) make sure you watch how many you eat. To avoid gaining weight as you gain nutritional benefits, substitute nuts for less healthy foods rather than adding them to what you currently eat.

Score:

21-30 points – Excellent. You are nut-wise.

12-20 – Pretty good. You can always learn more, but give yourself a pat on the back.

12 and below: You may want to explore AICR’s site and the Nutrition Facts labels on nut containers.

Image: macinate

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