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Food and Fitness

Happy Easter! Was Man’s Diet More Nutritious in the “Good Old Days”?

Did While fertiliz- Volume 121 ers can replace lost April 2012 and fruits nutrients some pack more sources claim that nutrients chemical fertilizers Websites of interest: then? Has enhance rapid growth  cdc.gov/nutrition our soil be- of crops, thereby not  paleodietandliving.com come nutritionally Agronomists, allowing fruits and  aicr.org depleted leading to or soil experts, say vegetables enough  realcajuncooking.com poorer quality pro- the possibility does time in the soil to de-  choosemyplate.gov duce? Is organically exist that soil could velop full nutrient grown more nu- become depleted. If potential. tritious? farmland In a study re- Were food is over- ported in the Decem- Inside this issue: choices used ber 2004 Journal of more through the American College Spring into 2- healthful intense of Nutrition Donald Greens! 3 long ago? cultiva- Davis reported Recipe Corner 4- Should we return to tion and the nutrients “finding reliable de- 6 the way of eating of are not replenished clines in the amount Paleo What? 7- our ancestors in the this could happen. of protein, calcium, 8 stone age? These are However, farmers phosphorus, iron, ri- News You Can 9 questions frequently typically use either boflavin and vitamin Use posed by today’s organic or chemical C over the past half health conscious con- fertilizers to replace century” in 43 differ- sumer. depleted nutrients. (Continued on page 3)

Page 2 Food and Fitness

Spring into Greens!

Green vegetables, that bly devoted to France and the developed their own is! At last! Spring is once “Romish Religion…” dialect and a vibrant culture more upon us! Let’s chase www.blupete.com/Hist/Nova that revolves around music, those winter blues away with ScotiaBk1/Part6/Ch17.htm) storytelling, a bit of supersti- a taste of hot, spicy Cajun According to this history of tion and a distinctive . food from the Nova Scotia, Aca- South. Or is could be it actually dians disembarked called “rustic” because local- food from the at the various ports ly available ingredients pre- North? Alt- of the English colo- dominate, and preparation is hough this cui- nies. Some, if not simple. An authentic Cajun sine is consid- by boat then by is usually a three-pot af- ered to be foot, made their fair, with one pot dedicated to “Southern” its roots are in our way through the territories we the main dish, one dedicated to steamed , and the third neighboring country, Canada. know today as the state of containing whatever vegeta- Cajun cuisine (or Cui- Maine and the Canadian bles are plentiful or available. sine Acadienne) is the style of province of New Ground cay- named for the Brunswick. enne & fresh French-speaking Acadian or Many contin- "Cajun" immigrants deported ued their journey are also used by the British in 1755 from south, ending in the often as spic- es. , Canada to the region warm and hospitable of now called Aca- climate of the Louisi- diana. ana Territory. Many (http://en.wikipedia.org/wiki/ Approximately 6,000 settled around bodies of water Cajun_cuisine) re- in small com- fused to munities that In the culture of South swear alle- shared their Louisiana, the aromatic vege- giance to the religious con- tables , , and British flag victions. After are called the “trinity” because their estab- of Creole and Cajun . Research this term and you "they [were] lishment in will find some variations on most inflexi- Louisiana the (Continued on page 3) Volume 121 Page 3

Spring into Greens/Was Man’s Diet More Nutritious?

(Continued from page 2) (Continued from page 1) target of 2 or more fruits and 3 or more vegetables daily. what ingredients compromise ent fruits and vegetables. He The American Institute for this threesome. (Some refer attributed these declines in Cancer Research recom- to it as the “trinity times nutritional value to efforts to mends that 2/3 of your plate two”, adding , green on- improve growth rate, size and be filled with fruits, vegeta- ion, and as essential for flavor.) Roughly chopped pest resistance of crops by bles, whole grains, and beans. and combined in cooking, this farmers. The Dietary Approaches to mix calls to mind the use of Some sources say that Stop Hypertension recom- the mire poix in traditional grown organically may mends 4 fruit servings and 4- which blends have 40-58% more of some 5 vegetables servings daily. nutrients such as vitamin C, Tips to increase and zinc, iron, and polyphenols. fruit consumption:

When crops are organically  Keep bags of frozen vege- fertilized bacteria in the soil tables handy for a quick must first act upon organic addition to any meal. matter to make the nitrogen,  Have a fresh, raw salad phosphorous and potassium every and dinner. diced onion, celery, and car- available. This would indeed Vary the ingredients. rots. require more time to produce the same nutrients from the  Add cut up fruit to salads. This month’s recipe organic fertilizer that are corner features a variation of  Add berries or banana to the traditional Cajun . readily available to soil from dry cereal or oatmeal. chemical fertilizers. While gumbo is usually made  Add green grapes to as a hearty with chicken, It appears that our big- chicken salad. seafood or , Gumbo gest health risk with regard to  Add pineapple and manda- Z’herbes, when made with vegetables and fruits contin- vegetable broth instead of rin orange sections to ues to be that we just don’t chicken broth, is a vegetarian coleslaw. eat enough of them. The version, often served in the Center for Disease Control  Increase portion sizes of Lenten season preceding vegetables while shrinking Easter. and Prevention reports that only 32.5% of adults meet the meat or chicken portion!!! Page 4 Food and Fitness

Recipe Corner

Gumbo Z’herbes Gumbo Filé (ground sassa- you’ll see bubbles forming (from the French phrase des fras leaves which add flavor and the will look a little herbes or gumbo “of gras- and thicken the gumbo) like pancake . Keep ses”) For roux-making stirring. Don’t answer the cast iron cookware is a phone; don’t text any- “First, you make a one. Stay committed. STIR. roux…” must due to its heat- retention characteris- After 7 or 8 minutes, ½ cup tics. A 7-quart pot the ’s texture will change ¾ cup flour is big enough to con- a bit. The mixture will no Many Cajun recipes begin tain this finished gumbo. longer be pasty, and it will with a roux, but every gumbo Heat the oil in the cast darken. A light, nutlike, begins this way! iron pot over medium-high toasted aroma wafts up from the pot; the texture will thin a 1 bunch mustard greens heat. When a tiny pinch of flour dropped into the oil siz- little, and 1 small head cabbage zles, vigorously whisk in the stirring is 1 bunch or bag baby spinach flour, continuing to stir until easi- leaves all lumps are gone. Because er. Keep 1 bunch kale of the simplicity of this gum- stir- ring. En- 1 bunch parsley bo, I like to use extra flour. A thicker roux creates a silkier joy your “roux facial” of va- 1 bunch green gumbo in the end. The extra pors rising from the pot. 1 red bell pepper, chopped flour can add texture in the At the 10-12 minute 3 ribs celery, chopped absence of seafood or meat. mark, stirring is key. The At this point, switch roux’s texture changes 2 small white onions, again. It is granular, noticea- chopped from a whisk to a spatula or flat-ended spoon. A wooden bly thicker, and no oil sepa- 3 pods garlic, minced implement is a good choice, rates at the 2-3 quarts chicken or vegeta- as it won’t absorb heat from edges. The ble broth the pot or roux, keeping your color is much darker 2 bay leaves hand safely cool during the long stirring. –past 1 tsp. ground “peanut ” and into dark Keep stirring; over the 1 tsp. dried caramel. Make it as dark as next 12-15 minutes the you like. Salt and freshly ground black in the flour will cook pepper and caramelize. At first, Continue the gumbo by Volume 121 Page 5

Recipe Corner prepping an odd number of stirring often, until the veg- ture. Cover the pot, and cook leafy greens. Folklore holds gies begin to soften. Then, the greens at least an hour, that an even number used in stir in three of garlic, stirring occasionally. the gumbo is unlucky. Seven finely minced. Once the greens are is the usual number. For this Now, add two tender, stir in batch, we use leafy mustard, to three quarts the chopped cabbage, of room tem- parsley and spinach, perature chick- chopped green kale and en or vegetable onions. The flat-leaf broth (depends juice of a lem- pars- on the size of on is nice, ley. Other your pot) and as too. Add the commonly used greens in- many of the salt, pepper, a clude beet tops, tops, or washed, torn few shakes of turnip greens. greens as will fit into the cayenne pepper, and simmer Wash the pot. Put the lid on and cook for an additional half hour. greens well, over medium heat for 15 If the gumbo is too and tear out minutes, or until the greens thick for your taste, add a lit- any tough cen- have wilted sufficiently to ac- tle wa- tral ribs. About 6 quarts of commodate the remaining ter. If it is torn greens flavors 4 to 6 greens. too thin, quarts of gumbo. Once all of the greens uncover Quickly stir in the chopped are stuffed into the pot, add 1 and simmer onions to whole , black pepper, for an addi- arrest the and cayenne pepper. Stir the tional 1/2 hour. Serve over roux’s seasonings into the simmer- hot, cooked long-grain brown- ing greens. rice. Sprinkle a little ing. Cook Add one filé atop each bowl, or the onions more bay pass the filé at the ta- in the roux for about 5-10 leaf, ble. minutes. The roux will stick crushed (A version of this reci- to the onions, which will lightly, and pe appears at http:// begin to brown at the edges. the dried bouillie.us/2009/02/25/ Next, stir in the chopped bell thyme to lenten-gumbo-zherbes- peppers and celery. Cook, the mix- and-how-to-make-a-roux/) Page 6 Food and Fitness

Recipe Corner

Smothered Green minutes, stirring occasionally. Remove husks from Beans Add more broth if necessary. corn and cut from cob with a Check often so as not to burn large sharp knife. Set aside 1 lb. fresh green beans the beans! while preparing other vegeta- 2 Tablespoons olive oil bles. Boil 2 cups water and Recipe modified drop tomatoes into hot water slightly from Daphne for just a minute. Remove Olivier @ www.my- from water and take food-coach.com off the skins. Cut tomatoes into small pieces and remove or most of the seeds. Cajun Corn In a 1-2 quart - 4 ears fresh corn pan, heat olive oil and add the trinity—chopped onion, bell 2 medium sized pepper and garlic. Sauté the- tomatoes se vegetables for a few 1 onion, sliced thinly minutes then reduce heat. ½ cup chicken broth Add corn, chicken broth and Salt to taste, if desired tomatoes. Black pepper, freshly ground To prepare fresh beans, Cook on low heat for wash, snap the ends off and about 30 minutes. Season rinse. Place olive oil and with salt and freshly ground chopped onion in a heavy black pepper to taste if de- skillet. Cook on medium-high sired. heat. Stir to caramelize the onions. The onions are per- 2 Tablespoons olive oil fect when they start turning brownish in color. Be careful 1 small white onion, not to burn them! chopped Add green beans, ½ ½ red bell pepper, cup chicken broth or water, chopped salt, and pepper. Turn heat to 2 cloves fresh garlic, medium and stir. Cover, al- minced lowing green beans to cook. Leave covered for 20 ½ cup chicken broth Volume 121 Page 7

Paleo What???

Recently there has been among others, are associated nomads, following the sea- a surge of interest in what we with inactivity. sons, following the food can call a "paleo experi- Interest in "paleo" life- sources. Thou- ence" (paleo is short for styles is based on a belief that sands of years Paleolithic or early Stone Age we have gotten away from later, Thomas times). "Paleo" dieting has what our bodies were genet- Jefferson stat- received much attention. So, ically engineered to do— that ed, “Walking is in the spirit of the cave man, we have strayed from our the best possi- let's think about "paleo" exer- "primal blueprint". ble exercise. Habituate your- cise. self to walk very far”. So, how does this apply Frankly speaking, Al- to today's human being? Just what is moving “at ley Oop probably didn’t How can we return our bodies a slow pace”? You should pump iron and go for daily to their prime? How can we move at a pace that allows runs with the goal of prevent- erase the influence of years of you enough breath to talk. ing heart disease. genetic re- If you are huffing and puff- He more likely programming that has ing, you are moving at a fast stayed active and lead to our 21st centu- pace and can slow down. strong in order to ry bodies? A regular be able to outrun You can move in other ways exercise routine is too—ride a bicycle, inside or the predators part of the solution. who were trying outside, take a hike, row a to eat him. You Mark Sisson boat, go swimming. Just might say his proposes "10 Irrefuta- move, move, move. very life depended upon it! ble Primal Laws" in his book, Primal Law #4: The Primal Blueprint. For With the advent of the purpose of explaining Lift heavy things. modern technology our lives "paleo" exercise, we will re- Lifting have changed dramatically, fer to Primal Laws #3, #4, #5, things but the need for fitness has and #7 from Mr. Sisson’s helps not. Human bodies were book. to build made to move. Moving is Primal Law #3: strong part of living. It is necessary mus- for health. In fact, some Move around a lot at a slow cles. medical professionals believe pace. Strong that diseases such as diabetes, Our prehistoric ances- mus- heart disease and cancer, tors had to move. They were (Continued on page 8) Page 8 Food and Fitness

Paleo What???

(Continued from page 7) to get out of a situation fast— form of exercise that is fun the original fight or flight, do you will be more likely to cles are im- or die ex- look forward to doing it and portant to help perience. to sticking with it. you maintain As  Walk or ride your bicycle your activities we age we with friends. of daily liv- may not  Find interesting places to ing—things like be able to bathing, dress- explore while you exer- sprint like cise. ing yourself, making your we did when we were young- bed, cooking a meal, shop- er! But, there are times when  Choose scenic courses and ping, carrying groceries, do- we may need to move a little imagine how they must ing the laundry. faster, such as crossing a busy have looked to our Paleo- You can build strong street. Spending a few se- lithic ancestors. muscles by strength training conds or minutes during your  Walk with your children with free weights, or stretch daily exercise routine picking and grandchildren. bands also called Dyna- up the pace, going a little  Walk at home. Bands, or household items faster, will help train those  Walk while on vacation. like cans of food or cartons of fast twitch muscles.  Walk with your pet. milk. Primal Law #7: The “heavy” things that you lift don’t have to be so Source: heavy that you have to strain www.paleodietandliving.com to lift them. They should just be items that provide some resistance when you lift them. Try lifting these weights 8-10 times and do this 2 or 3 days per week. Primal Law #5: Play! Sprint once in a while. Since most of the time he was probably worried about eating Cavemen were tor- or being eaten Stone Age man mented by predators. There may not have had much time were times when they needed for play! But if you find a

This newsletter

is created by Susan Susan M. M. Poindexter, MS, Poindexter MS, RD, LD, CDE RD, LD, CDE, Nutri- 3200 McCorkle Ave SE Charleston WV 25304 tion Consultant to the WV Bureau of Senior Services,

West Virginia Bureau of and is funded in part by the West Senior Services Virginia Bureau of Senior Ser- vices. Regular contributors in- wvsenior clude Catherine M. Townsend, services.gov MA and Betsy Greer, MS.

News You Can Use

Sitting Can Kill Gastric Bypass Sur- Obesity Linked to Poorer You! A group gery—Cure for Dia- Mental Skills in Seniors of 222,000 Australians betes? In a South Korean aged 45 and older In an Italian study of study of adults between ages were surveyed about 60 obese patients with Type 2 60-70 an association was length of time sitting during a diabetes those who had gas- found between obesity, espe- typical day. Those who sat tric bypass surgery for obesity cially abdominal , and re- for 11 hours or more were were able to stop taking all duced memory and thinking 40% more likely to die within diabetes medicines within 15 skills. However, the study 3 years regardless of how days of surgery. Results were did not prove obesity caused physically active they were similar at 2 years out. poor mental skills. otherwise. 3-26-12 3-26-12 New England Journal of 3-21-12 Age and Aging Archives of Internal Medicine Medicine