MAKING A DIFFERENCE Holistic Nutrition Comes of Age

Holistic Nutrition: A 40-Year Review chronic illness as well as three commer- with a Glimpse Forward cial nutrition food trends and the holistic Eating a yummy homemade dinner—such nutrition counter points. as a spring greens salad with a lemon artichoke heart dressing, fresh caught wild salmon with Trend #1: Hidden Calories backyard dill and thyme sauce, and baked yam By 2009, US farmers were producing 3,900 topped with yogurt and nutmeg—is an example calories a day more than they grew in the 1980s of eating local, whole, fresh, colorful foods, ideally from corn, soy, and wheat. As farmers produced grown in soil enriched with manure and compost extra calories, the food industry figured out how rather than fertilizer and pesticides. Sadly, current to get them into the bodies of people who didn’t generations have not grown up eating real food grown really want to eat 700 more calories a day than before. and prepared the old-fashioned way. They’ve grown up in the Most of those calories enter our mouths in ready-to-eat foods midst of a culture littered with soda, Frosted Flakes®, cheeseburgers, with processed corn and , oil, and high-fructose French fries, and fake foods. corn syrup.6 In 1989, when George H.W. Bush was president and Madonna Corn contributes 554 calories a day to America’s per capita food was at the top of the charts, holistic nutrition was thought of supply, and soy another 257. Add wheat (768 calories) and rice (91 as a quaint throwback to the days of our grandparents—a time calories) and you can see there isn’t a whole lot of room left in the when dinner was cooked from scratch instead of pulled out of the American stomach for any other foods.8 About a third of all our freezer, ready to heat n’ eat. calories now come from what is known, by common consent, as Let’s look at changes in our food supply in the past 20+ years that junk food.6 Eating foods with more calories and less nutrients is have contributed to the rise in obesity, diabetes, and premature, a recipe for fatigue, weight gain, and blood sugar instability.

R. ED BAUMAN, MEd, PhD, is the founder and president of and culinary arts by training and preparing individuals for careers as Bauman College: Holistic Nutrition and Culinary Arts, located Nutrition Consultants, and Natural Chefs. Bauman is also the President in Penngrove, right on the threshold of Northern California of the Board of Directors of the Palm Drive Health Care Foundation. DWine Country. After studying traditional health and nutrition systems Bauman has long asserted the need to shift to organic, non-genet- for more than 30 years, Bauman developed a model for holistic nutri- ically-modified, whole foods. However, he cautions, because each tion he calls Eating for Health (“It’s not another diet!”), an approach to person has unique genetic tendencies, needs, tastes, and tolerances, nutrition and health that raises awareness about types and sources of one size does not fit all when it comes to proper nourishment. People foods, as well as eating habits. need differing amounts of healthful foods and nutrients to achieve Bauman has spent his entire career “exploring, tasting, learning and optimal wellness in a fast paced, stress-filled, toxic world. Similarly, our teaching about culturally diverse, delicious traditional healing foods.” individual metabolisms must continually adapt to changes in seasons, He started out as an organic farmer, then orga- situations, climate, health, and age. For example, Bauman notes, the nized a food coop and opened a natural food nutrient depleted Standard American Diet that many of us ate as children restaurant in western Massachusetts, where he will not nourish us sufficiently as aging adults to protect us from diet began teaching cooking from scratch. He came and lifestyle related preventable illness. to California and founded Bauman College in This article is adapted from Nutrition Essentials for Everyone (2010), 1989, looking to create a sustainable culture of a Bauman College workbook Bauman and colleague Jodi Friedlander, wellness within individuals, communities, and MS, NC, developed to accompany an evidence-based, whole food health care delivery systems. The state licensed community course. that Bauman believes would be a terrific addi- vocational school promotes a comprehensive tion to patient education in clinics, hospitals, and even as an online and integrative approach to holistic nutrition resource to help reduce medical costs and improve health outcomes.

24 | Pacific Health Spring 2013 Reprinted from Pacific Health Magazine MAKING A DIFFERENCE

Trend #2: Species Vanishing increasingly demonstrates that food is the and make cost-effective diet and lifestyle from Our Food primary promoter of health and the main decisions to restore balance. Food is the protector from disease. This has given the foundation, while herbs and supplements “Humans have eaten some 80,000 plant public and the medical profession a much- work best to deal with special needs and species in our history. After recent precipitous needed wake up call. In 1990, Dr. Dean health issues. Attitude is the crown of creat- changes, three-quarters of all human food now Ornish published findings inThe Lancet, ing and maintaining healthy habits. comes from just eight species, with the field the leading medical journal in the United The following are elements of Holistic quickly narrowing down to genetically modi- Kingdom that a low fat, vegetarian diet, Nutrition. fied corn, soy, and canola.”6 combined with yoga and emotional sup- Farmers’ markets have been the bright- “Garden seed inventories show that while port, reversed cardiovascular disease in 84 est star on the holistic nutrition, whole food, about 5,000 non-hybrid vegetable varieties percent of participants who followed his and sustainable agriculture horizon. Follow- were available from catalogs in 1981, the num- program for one year. T. Colin Campbell of ing the passage of the Farmer-to-Consumer ber in 1998 was down to 600.”6 Cornell University reported the first batch Direct Marketing Act of 1976, active U.S. The loss of plant varieties affects us in of results from a large study in China that farmers’ markets have grown from about several ways. Large corporations own the noted urbanites, who ate a diet higher in 350 to well over 3,500 today, or an average seeds that grow the plants that most people saturated fats and animal protein, had of 75 per state. 6 Buying food out of doors, eat. These are altered to create greater crop higher incidences of mortality and mor- in the midst of a market place with grow- yields, greater shelf life, and to be more pest bidity than rural people, who ate a plant- ers standing proudly behind the of resistant. This may sound good, but often based diet with limited amounts of animal their labor, brings the message of people, these plants are less tasty, less juicy, and are protein. food, culture, and community together in a more allergenic. As a backyard gardener, I Diet programs have grown like mush- vibrant way that is fun, healthy, and socially love to grow heirloom fruits and rooms on a damp and shady log. For weight uplifting. that are native to my region and are far loss, Dr. Robert Atkins promoted a high Organic standards have been carefully more delicious and nutritious than life- protein, low , low-calorie hammered out, only to be watered down by less commercial varieties. Compare a home diet, augmented with an array of dietary large stakeholders in the food and farming grown, heirloom tomato or Gravenstein supplements, known as the . Dr. business. apple to an import. The native varieties Barry Sears introduced the , while “The paper trail of organic standards offers win hands down. More plant choice widens the concept of was widely only limited guarantees to the consumer. Spe- our taste, appreciation, and desire to cook touted by Harvey and Marilyn Diamond in cifically, it certifies that vegetables were grown rather than be cooked for. their book, Fit for Life. The Blood Typing Diet, without genetic engineering or broadly toxic put forth by Dr. Peter D’Amato, suggested chemical herbicides or pesticides; animals were Trend #3: Diet-Disease Connection which foods to eat or avoid, depending one’s not given growth-promoting hormones or anti- Today, heart disease causes at least 40 blood type O, A, B, or AB. biotics. ‘Certified organic’ does not necessar- percent of all US deaths. During the 60-year Conflicting evidence during this time ily mean sustainably grown, worker-friendly, period from 1910 to 1970, the proportion of proved confusing to consumers and health fuel-efficient, cruelty-free, or any other virtue traditional animal fat in the American diet providers. In the past 20 years, diet wars a consumer might wish for.” 6 declined from 83 percent to 62 percent, and have been launched and persist, whereby Sustainable Nutrition—In January consumption plummeted from 18 proponents jockey for market share and 2010, Michael Pollen was on the Oprah pounds per person to four per year. During ideological supremacy through books and Winfrey Show discussing the whole foods the same period the percentage of dietary nutrient programs. Beyond the hubbub of movement and explaining how the over- vegetable oils in the form of , these debates, however, is one common consumption of processed food is a detri- shortening, and refined oils increased about denominator: people needed to eat more ment to health and ecology. Increasingly, 400 percent while the consumption of sugar fresh whole foods and minimize their consumers are reading labels, eschewing and processed foods increased about 60 intake of processed and refined foods. This food chemicals, and spending their food percent since the 1950’s when our parents consensus pre-dated author Michael Pol- money at farmers’ markets. The success of started feeding us food products rather lan’s concise dictum: “Eat food. Not too Whole Foods Markets® around the country, than whole food.5 much. Mostly plants.”8 for example, proves that a viable market “An American born in 2000 has a 1 in 3 The industry has for an organic alternative exists. There is chance of developing diabetes in his lifetime; grown in the past 20 years and is now also a burgeoning interest in organic farms, the risk is even greater for a Hispanic or African showing signs of change as products are backyard gardens, food co-ops, slow foods, American. A diagnosis of diabetes subtracts available online, at convenience stores, in and home cooking. Consumers are calling roughly 12 years from one’s life and living with grocery stores, and through health care for reasonably priced, local, seasonal, and the condition incurs costs of $13,000 a year.” 9 professionals. fresh foods. This collective power is opening Certified Nutrition Consultants and the way for fast food restaurants, such as Evidence and Approaches Natural Chefs provide individual guidance Wendy’s®, to emphasize fresh, never fro- Over the past 20 years, published research for consumers who seek to identify needs zen burgers and salads. Retailers such as

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Costco®, Wal-Mart®, and grocery chains are mandated to implement nutrition and References: stocking organic food with labels that state physical activity programs by 2010. Non- 1. Atkins, R. (2002). Dr. Atkins’ New Diet Revolution, Revised Edition. New York: M. Evans and Company where the food came from. This also creates nutritive sugar—such as diet sodas and 2. Campbell T C. et al. (2006). : The a conflict among shoppers. Should they buy candy—are being removed from growing Most Comprehensive Study of Nutrition Ever Con- cheaper organic foods at a super store, or numbers of schools. The Garden to School ducted and the Startling Implications for Diet, Weight Loss and Long-term Health. Dallas: Texas, support their community farmers? Holistic movement is taking off across the country, Ben Bella Books, Inc. nutrition advocates supporting small local with farmers contracting to grow organic 3. D’Adamo, P. and Whitney, C. (1996). Eat Right 4 farmers when possible, lest they disappear food for the schools and children seeing Your Type: The Individualized Diet Solution to Staying Healthy, Living Longer and Achieving Your like the birds and the bees that once buzzed once again that their food comes from a Ideal Weight. NY: GP Putnum’s Sons. and chirped in our back yards. garden or pasture, not a supermarket or 4. Diamond, H and Diamond, M. (1987). Fit for Life. Local food adds value and leaves a lighter feedlot. In this way, children are learning Springfield, Illinois: Charles C. Thomas Publisher. 5. Fallon, S. (1999). Nourishing Traditions: The Cook- carbon footprint than conventional food about holistic nutrition. book that Challenges Politically Correct Nutrition shipped 1,500 miles to market. Holistic A local, sustainable culture of renewal and the Diet Dictocrats. Washington, DC: New nutrition is evolving into sustainable nutri- is underway, fed by the desire by many to Trends Publishing. 6. Kingsolver, B, Kingsolver, C and Hopp, S. (2009). tion, where people make diet and lifestyle recover a natural vitality in food that had Animal, Vegetable, Miracle: A Year of Food Life choices that are good for the economy, been lost. I am glad that the seeds planted (P.S.). NY: Harper Collins, Publishing ecology, and their health. Shopping for over 20 years ago, tended by committed 7. Ornish, D. (1990). “Can You Prevent—And Reverse— CAD?”, The Lancet, 336, 129-133. value rather than price and convenience human beings, have led to the change in 8. Pollan, M. (2009). In Defense of Food: An Eater’s shows a new level of awareness and social the awareness and behavior we are witness- Manifesto. NY: Penguin Publishing, responsibility. ing today. As more people understand that 9. Pollan, M. (2007). The Omnivore’s Dilemma: A Nat- ural History of Four Meals. NY: Penguin Publishing, good nutrition is not a diet fad or magic 10. Sears, B. (1995). The Zone: A Dietary Road Map What’s Ahead bullet, Eating for Health will be one way to to Lose Weight Permanently: Reset Your Genetic Whole food nutrition is making in-roads bring us back to health. Code: Prevent Disease: Achieve Maximum Physical Performance. NY: Harper Collins, Publishing into the mainstream and exceeding the 11. Ungoed-Thomas, Jon. The Sunday Times, London, growth of commercial foods. Public schools For more information: baumancollege.org October 28, 2007. Retrieved from http://www.time- in California and across the country were sonline.co.uk

26 | Pacific Health Spring 2013 Reprinted from Pacific Health Magazine NUTRITION & HEALTH For Physicians: HEALTHY EATING Supports Wellness & Prevents Disease

elping patients understand and embrace good has validated this approach through a series nutrition from healthy food sources represents of scientific studies at the Preventive Medicine Research one of the most proactive and cost-effective Institute, demonstrating that integrative changes in diet interventions physicians can incorporate to and lifestyle can: Himprove outcomes. The following are Dr. Ed Bauman’s • Reverse heart disease recommendations for physicians: • “Turn on” health-promoting genes and“turn off” Become better educated about the difference between disease-promoting genes S.O.U.L. (seasonal, organic, unrefined, and local) food and • Lengthen telomeres, the ends of chromosomes food that is conventionally grown and nutritionally com- that control aging promised from seed to table. • Slow, stop, or reverse the progression of early- Be aware of how a whole foods approach to nutri- stage prostate cancer tion such as Eating for Health differs from the USDA food • Support heart and prostate health programs. pyramid and the Academy of Nutrition and Dietetics Bauman College offers activity-based, nutritional well- MyPlate model. Eating for Health emphasizes fresh, local, ness programs that can be designed and implemented at natural, organic (when possible) whole foods. MyPlate hospitals, businesses, senior centers, and assisted living does not distinguish between natural, whole foods and facilities to bring affordable nutrition information to low- packaged, refined foods. Dietetic menus in institutional income, under-nourished, and chronically ill adults and settings tend to rely on refined foods to feed patients families. People love learning how to eat well on a few based upon heart, lung, and cancer association standards. dollars day and enjoy their favorite ethnic dishes made The Academy of Nutrition and Dietetics (formerly the without excess calories or food additives. American Dietetics Association) endorses enriched foods, Sources: http://www.pmri.org/research.html calling these “functional foods” or “medical foods.” Even ice • Bauman, E and Friedlander, J. Nutrition Essentials for Everyone. cream can qualify now by adding folic acid or probiotics Bauman College Press. Penngrove, CA 2010 or fiber. Whole food nutrition advocates getting nutrients from plants grown in pesticide-free soil and optimal con- ditions. Healthy eating is plant-based, fresh, natural, and best when homemade. Doctors can work hand-in-hand with certified nutri- tion consultants or registered dietitians to teach patients how to improve their diets, lifestyles, and attitudes. How- ever, giving healthy eating advice is less effective without also engaging patients and their significant others with follow up support. In group settings, for example, patients retain more and benefit most through social learning. They have time to ask questions and gain a better understand- ing of what they can do to live longer and feel better, particularly in conjunction with their medical regimens. Since costs associated with chronic illness are second only to military expenditures in this country, physicians can directly impact health care costs by supporting their patients’ ability to make healthier dietary choices. Patients—and even health providers themselves—may still choose processed, adulterated or junk foods but they cannot claim ignorance about the consequences. Hands- on food demonstrations, with samples of simple healthy meals and snacks awaken people’s innate appreciation for real food and remind them what they have been missing if they regularly eat pizza, burgers, and take-out food. By combining healthy eating and medicine under the same roof, patients can receive cutting-edge, preventive medical care and evidence-based health education. Dr.

Reprinted from Pacific Health Magazine Spring 2013 Pacific Health | 27 NUTRITION & HEALTH

Tips on Eating for Health

. Increase intake of local, seasonal, fresh, organic foods. 2. Increase consumption of gluten-free (rice, corn, 2. Drink plenty of purified water each day, about /2 cup millet, , buckwheat, amaranth), which are mineral (4 ounces) every hour. To determine the total amount rich and easy to digest. you need, divide your weight in half and drink that 3. Increase consumption of leafy (e.g. kale), crunchy many ounces of water. (e.g. broccoli) and starchy (e.g. yam) vegetables to 3. Read labels and avoid foods with artificial ingredients. provide abundant minerals. Eating for Health™ Guidelines for Eating 4. Decrease intake of refined and artificial sugars, white 4. Eat three portions of vegetables in a meal to  serving flour products, unnatural fats, added hormones, of protein and  serving of fat for pH balance. preservatives, colors, and antibiotics. 5. If body temperature is cold, eat more proteins, essential 5. Diversify sources of proteins, fats, and . fatty acids, seaweeds, and warming spices such as ginger 6. Ingest  gram of protein per kilogram (2.2 lbs.) of nor- and cayenne. mal body weight. 6. If body temperature is warm, eat more cooling foods, 7. Eat protein by ten in the morning and -3 more times such as fruits, vegetables, and green herbal teas and during the day. spices like mint, rosemary, lemongrass, and rooibos. 8. Eat protein to curb sugar cravings. 7. Determine a diet direction according to your metabolic 9. Minimize caffeine intake to 50mg or less ( cup black tendency: building if metabolism is fast, cleansing if tea, 3 cups green tea, or /2 cup coffee or espresso). metabolism is slow, or balanced if metabolism is neither 0. Eat more monounsaturated fat (olives, avocados, fast nor slow. almonds) than saturated fat (animal, dairy, coconuts) 8. Add booster foods to the diet to increase energy, or polyunsaturated oils (soy, corn, sunflower). detoxification, and antioxidant activity. . Decrease consumption of glutinous grains (wheat, rye, 9. Undertake a simplified diet or program seasonally, oats, barley) to prevent digestive disturbance including colon cleansing and increased spiritual practice. and inflammation. 20. Enjoy your food and let others eat in peace.

©2010 Bauman College. Reprinted with permission.

28 | Pacific Health Spring 2013 Reprinted from Pacific Health Magazine NUTRITION & HEALTH It’s Official Now: Organic Really is Better

The biggest study into organic food found that it is more nutritious than ordinary produce and may help to lengthen people’s lives. The evidence from a four-year European study led by Newcastle Univer- sity, still the largest such study to date, ended years of debate and is likely to overturn government advice that eating organic food is nothing more than a lifestyle choice. The study found that organic and vegetables contain as much as 40 percent more antioxidants, which scientists believe can cut the risk of cancer and heart disease, our biggest killers. They also had higher levels of beneficial minerals such as iron and zinc. Researchers grew fruit and vegetables and reared cattle on adjacent organic and nonorganic sites on a 725-acre farm attached to Newcastle University, and at other sites in Europe. They found that levels of antioxidants in milk from organic herds were up to 90 percent higher than in milk from conventional herds. As well as finding up to 40 percent more antioxidants in organic vegetables, researchers also found that organic tomatoes from Greece had significantly higher levels of antioxidants, including flavonoids thought to reduce coronary heart disease. In 2009, a 0-year study by the University of California comparing organic tomatoes with those grown conventionally found double the level of flavo- noids—a type of antioxidant thought to reduce the risk of heart disease. Other studies show organic milk having higher levels of omega-3 fatty acids, thought to boost health. Like other studies, the results show significant variations, with some conven- tional crops having larger quantities of some vitamins than organic crops. But researchers confirm the overall trend that organic fruit, vegetables, and milk are more likely to have beneficial compounds. Identified compounds found in greater quantities in organic produce include vitamin C, trace elements such as iron, copper and zinc, and secondary metabolites, which are thought to help to combat cancer and heart disease. Sources: Ungoed-Thomas, Jan. 2007. The Sunday Times, thesundaytimes.co.uk/sto/ Bauman, E and Friedlander, J. 200 Nutrition Essentials for Everyone. ©200 Bauman College

Reprinted from Pacific Health Magazine Spring 2013 Pacific Health | 29 YOU ARE WHAT YOU EAT HEALTHY RECIPES Revitalizing Breakfast Whether you start your day with the full-bacon-and-eggs-monty, coffee and juice only, or somewhere in between, these recipes demonstrate delicious, healthy ways to boost your breakfast routine for better nutrition. Flax meal muffins Citrus Breeze Tonic A bright and refreshing tonic for a spring or summer morning. Ingredients ½ cup lemon verbena ½ cup frozen grapes leaves ¼ cup fresh cranberries 2 cups filtered water 1 tsp ground flaxseeds 2 medium oranges 1 tsp raw honey 1 medium ruby grapefruit Directions: 1. In a saucepan, combine water and lemon verbena leaves and bring to a boil. Lower heat and simmer for 15 minutes. Drain and allow to cool. 2. Juice oranges and grapefruit and put in a blender. 3. Add frozen grapes, cranberries, lemon verbena tea, ground A tasty and hearty gluten-free muffin perfect flaxseed and honey. Blend until smooth. Serve immediately. for a quick breakfast or mid-morning snack. Ingredients ¾ cup brown rice flour ½ cup raisins or chopped ¾ cup buckwheat flour prunes ½ cup ground flaxseed 2 eggs ½ cup date or palm sugar ¼ cup grape seed oil 1 tsp baking soda ½ cup unsweetened ½ tsp ground cinnamon applesauce ¼ tsp ground nutmeg 1 cup buttermilk, yogurt, ¼ tsp salt almond or Directions: 1. Preheat oven to 375º. Line a 12-cup muffin tin with unbleached paper liners and set aside. In a large bowl, whisk together brown rice flour, buckwheat flour, flaxseed, sweetener, baking soda, cinnamon, nutmeg, salt and . 2. In a second large bowl, whisk together eggs, oil, applesauce and buttermilk. Add flour mixture to buttermilk mixture and stir until just combined. 3. Spoon batter into prepared muffin tins and bake until golden brown and a toothpick inserted in the center of a muffin comes out clean, about 30 minutes. Cool muffins in pan for 5 minutes before transferring to a wire rack to finish cooling. Recipe provided with permission by Barbra Cohn, NE, adapted by Ed Bauman, PhD

30 | Pacific Health Spring 2013 Reprinted from Pacific Health Magazine YOU ARE WHAT YOU EAT HEALTHY RECIPES Poached eggs with Root n’ Tuber wilted greens, shiitakes HOME FRIES and caramelized onions Potatoes aren’t the only spuds to consider when making home fries as this recipe demonstrates. Ingredients 2 T ghee or olive oil 2 medium red potatoes, 1 large onion, diced medium dice 1 medium rutabaga, ½ cup parsley, roughly medium dice chopped 1 large parsnip, medium dice Sea salt & pepper to taste 1 medium yam, medium dice Directions: 1. Put cubed rutabaga, parsnip, yam and red potatoes to a large pot and cover with filtered water. Add a generous teaspoon of sea salt and bring water to a boil. Parboil roots for 12 minutes and then remove from heat. Drain and set aside. 2. To a large sauté pan, melt butter and olive oil over medium heat. Add onions and a pinch of sea salt and sauté until softened, about 5 minutes. Poaching eggs is hands down the best and easiest 3. Gently add in root vegetables and sauté over low to medium way to prepare eggs for optimal flavor and nutrient heat until lightly browned, skins are crispy and fork tender. value. The runny yolk is considered the perfect sauce; Season with sea salt and pepper and toss in chopped parsley. smooth, luxurious and perfectly balanced. Serves 4 Ingredients 2 T ghee or olive oil Feta or other crumbly cheese 1 medium onion, sliced thinly (optional) 3 cloves of garlic, minced Poached eggs 2 cups shiitake mushrooms, 1 tsp light vinegar (rice wine, sliced white wine, or apple cider) 3 medium cloves garlic, diced 4 large free-range chicken eggs 1 lb of baby spinach Salt and black pepper to taste Directions: 1. Add 1 T of ghee or olive oil to a heated sauté pan and caramelize onions on low heat until golden and sweet. 2. Meanwhile in another large sauté pan, melt remaining ghee or olive oil and quickly sauté garlic. Add mushrooms and continue sautéing. When mushrooms release some of their own liquid add spinach leaves and 1 T of water. Cover pan and allow spinach to wilt. 3. Remove pan and squeeze ½ lemon over spinach. Stir vegetables together adding salt and pepper to taste. 4. Poach Eggs: Bring unsalted water to a high simmer in a 10" skillet Recipes from with 1 tsp of vinegar. It is important that the water is at a steady The Flavors of Health simmer without boiling. Make sure there is enough water (2-3") in Cookbook: Your Guide the poaching pan to cover eggs. to Eating for HealthTM 5. Poach eggs for about 5 minutes, or until whites are firm. Salt and By Dr. Ed Bauman and black pepper to taste. Chef Lizette Marx (202) 6. Remove from water with a slotted spoon and place on spinach. Bauman College Press 7. Serve on organic, sprouted whole toast. Serves 4

Reprinted from Pacific Health Magazine Spring 2013 Pacific Health | 31