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My last article, on the pros and cons of eating meat, got quite a lot of comments. Clearly, it’s an issue the members of our community have given a lot of thought, and one we often struggle to reconcile within ourselves. On the pros side, many people feel healthiest when meat is part of their diet. Some have numerous sensitivities to plant foods, eggs, and dairy products, and meat is one of the few things that sits well in their body. Indeed, one could argue that the human race would have ended millennia ago if we hadn’t eaten meat.
On the cons side, large scale meat production has many destructive impacts on the environment. Farm animals are often raised in a way that lacks a reverence for life, and sometimes is downright cruel. And numerous studies claim that a high meat diet increases one’s risk of certain cancers and ischemic heart disease. (It should be noted, however, that some large studies have found no significant difference in all-cause mortality rates between vegetarians/vegans and meat-eaters.)
So, where do we go from here? First, I feel I should tell you my qualifications to lead such a discussion. In addition to being a nutritionally-oriented medical provider, I have a degree in plant and soil sciences from the University of Massachusetts at Amherst, where I focused on sustainable and organic agriculture. I've been studying ecology for over 25 years, and although I still wouldn't call myself an expert, I know more about this stuff, and have more clinical experience with the human health elements of it, than the average zealous blogger.
I specifically try not to be a zealot because zealotry makes us intolerant to opposing viewpoints and therefore keeps us from seeing the whole truth. You can trust that I have looked at this from many angles and I am passionate about saving the planet and finding long-term solutions that are in the best interests of the greatest number of people.
Now, let’s look closer at these pros and cons.
Some people feel better and have better objective measures of health when meat is part of their diet. In my opinion, there’s really no arguing with this. Bodies are different and some bodies thrive on meat. Does this mean everyone thrives on meat? No.
Does this mean we need meat to thrive? No, but for some, it may take work (and sacrifice) to thrive as a vegetarian or vegan.
Does this mean those who do well with meat should have lots of it? Probably not. One of the things the longest lived cultures of the world have in common is that they all consume little meat.
Meat production has many destructive impacts on the environment and public health. If we care about the planet and the future of our species, this point needs our attention. With just a few exceptions, production of animal-based foods is much more resource-intensive than plant-based foods. Animal food production (especially red meat) uses much more land than plant crop production does. It also uses much more water, and simultaneously contributes to water pollution. Meat production (again, especially red) has a massive carbon footprint – both through greenhouse gases and deforestation (we need trees to sequester carbon like giant sponges).
Farm animals contribute in a big way to antibiotic resistance. 70 to 80 percent of the world’s antibiotics are administered to animals, and this is often done in a “preventive” way that’s totally unnecessary. (It’s worth noting that part of the reason this percentage is so high is because farm animals greatly outnumber humans, and doses for large animals are much larger than those for people.)
In short, the world can’t all consume animal products in the quantities that Americans and Europeans do. There isn’t enough Earth to support it. We can’t expect the rest of the world to bear this burden. We must eat less meat and also change the way we produce animal products to make them more sustainable.
Aren’t there sustainable ways to raise animals? Yes, animal husbandry can even restore poor land. But such practices represent a tiny minority of total agriculture and simply couldn’t be scaled to meet current demand.
Can plant farming be destructive too? Absolutely, though not as destructive in as many ways as meat production. We need to make all agriculture more sustainable.
Does the world need to go vegan? No, I have seen models that allow for some meat, egg, and dairy consumption – especially if they’re produced intelligently – but we do need to shift to a primarily plant-based diet if we endeavor to feed everyone and maintain a healthy planet.
Eating meat usually entails the mistreatment of animals. Chances are, if you eat meat at restaurants and you buy meat at the store, you are supporting agricultural practices that are unkind to animals. Animal welfare regulations have gotten a little better in the past few decades, but in the “factory farms” where about 95% of our food supply originates – humanity is generally not a core value. Are there exceptions? Definitely. Look for products from humanely-raised animals and get to know local farms. Because raising animals with compassion requires more space, expect the price to be higher – but isn’t it worth compensating farmers for giving animals a more natural and dignified existence?
If you care about these issues – health, animal welfare, the environment, hunger, etc. – I encourage you to read more and challenge your assumptions. As I said last time, we tolerate the negative impacts of meat consumption through a collective practice of willful ignorance. The food industry depends on it. As I see it, the global solution depends on a large-scale willingness to be uncomfortable – to recognize the cost of our choices, to seek out more conscientious sources even if they’re less convenient or more expensive, to reduce our consumption of factory-grade animal products, and so on.
What’s your story? What are your solutions? What changes are you willing to make? Share below!
Be well,
Dr. Peter Borten
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An old tai ji quan (tai chi) teacher of mine used to say, "Yi dao ... qi dao ... li dao," which roughly means the focus of your mind (yi dao) dictates the way your energy moves (qi dao) which dictates the expression of your power. (This utterance came mostly when he noticed that I was looking distracted.) In other words, the ability to effectively direct your power is founded in the ability to effectively focus your mind.
Mental focus, known as yi, is one of the five aspects of consciousness defined in Traditional Chinese Medicine (TCM). Each of the five is considered to be associated with a particular part of the body, and the yi corresponds with the digestive system. In a way digestion is a kind of inner focus. When food enters the body, the digestive tract focuses its attention on it – breaking it down to its elemental parts, extracting what’s useful, and absorbing it. It makes sense that we use the word “digest” to speak about processing and assimilating a new or challenging idea or experience.
Disruption of the digestive system frequently goes hand in hand with poor mental focus. The most common example is Attention Deficit (Hyperactivity) Disorder in people who have a poor diet and/or erratic food intake and/or food sensitivities and/or gut imbalances.
There are two main patterns of digestive imbalance as it relates to mental function. The first is poor assimilation of the vital nutrients in our food, leading to a state of deficiency and a “malnourished mind.” The second is the development of phlegm, which makes us cloudy-headed and may further impede the assimilation of nutrients. The Chinese medical use of the word "phlegm" here denotes a much broader concept than simple mucus. Phlegm is anything that impedes our flow or accumulates in us but serves no functional purpose, such as plaques, cysts, excess body fat, or any other similarly tenacious “gunk” in our system. It may be tangible or intangible, and it doesn't go away easily.
Phlegm can form as a byproduct of impaired digestion. Sometimes it develops when we’re exposed to foods that irritate the body – similar to how an oyster secretes pearl material when it’s irritated by a grain of sand. Other times it develops because something else disturbs the digestive process (such as trying to digest too much mental material while trying to digest food, or eating while the eating, nervous system is activated by stress), leading to incomplete assimilation of nutrients and excretion of waste.
TCM’s notion of a digestive origin for mental disturbances is shared by Ayurveda, the traditional medical system of India, which goes so far as to say that all health problems originate in the gut. Recently these millennia-old concepts have been corroborated through our emerging understanding of the gut-brain axis – the complex interplay between the gastrointestinal tract, its microbial population, and the central nervous system.
Let’s look at some ways we can improve digestion for better mental health.
- Choose nutrient-dense foods. Support high-quality thinking with high-quality nourishment: fresh vegetables, nuts and seeds, clean proteins (free range omega-3 eggs, organic grass-fed dairy products, sustainably grown oily fish, small amounts of pasture raised meat), whole fruits, and a little whole grain. Limit your intake of fried foods, sweetened foods, and flour.
- Avoid foods you’re sensitive to. One of the most common symptoms of eating a food that’s incompatible with your system is lower energy and less-sharp thinking. Keep a food journal and track of any foods you don’t thrive on. If it’s hard to determine, consider doing an elimination diet or elemental diet (powdered, hypoallergenic meal replacement) to clean out and then systematically reintroduce foods.
- Eat in a slow, relaxed, conscious way. Unlike filling up your gas tank, which you want to be as fast as possible, eating isn’t merely a “fill up” – it’s also a way to tune in, to savor, to be grateful, and to consciously nourish your mind-body. There can be a vast qualitative difference between a rushed meal you barely pay attention to versus one you enjoy to the fullest. Get media out of the eating space. Set your stresses aside. Stay connected to the act of eating.
- Stop eating before you’re full. Stop eating before you’re full. Stop eating before you’re full.
- Try bitters. Bitter digestive-stimulating herbs have the dual effect of toning the digestive tract and clearing toxins and phlegm. Bitters as cocktail mixers are experiencing a surge of popularity, so there are more blends available than ever. I recommend a mixture of pure bitters such as gentian, rhubarb root, myrrh, Peruvian bark, goldenseal, yellow dock, barberry, or Oregon grape root with some aromatic carminative spices (promoting assimilation), such as citrus peel, anise, fennel, caraway, cardamom, or ginger. Take a squirt before and/or after each meal in a little water.
- Move a little after meals. A walk is perfect. This helps promote assimilation.
- If you need extra support, consider a good digestive enzyme blend. These supplement what your pancreas produces (and won’t cause your body to produce less) and help in the breakdown of food for better absorption. There are many good products out there. Two of my favorites are DigestZymes made by Designs for Health and Digest made by Transformation Enzymes. Take some at the beginning of each meal. Sometimes they make a remarkable difference.
Interestingly, the connection between digestion and mental function works both ways. Not only can impaired digestion contribute to diminished cognitive function, mental and emotional disturbances can also contribute to poor digestion. Worry, in particular, is considered taxing to the digestive mechanisms in TCM because it habitually engages the digestive mechanisms as you “chew” on problems. If you can make mealtimes a ritual in which you always take a break from thinking about stressful things, you’ll not only enjoy your food more, you’ll also derive greater benefit from it.
Be well,
Peter
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Here's a favorite from the Best of The Dragontree archives! We'd love your input about what works for your skin in the comments below!
When you think about people, chances are you think about skin. Most of what we see that isn’t covered up by clothing is skin, after all. Humans are skin bags. Sorry, did that make you feel kind of gross? Anyway, like it or not, the quality of our skin can have a big influence on how others perceive us. It’s why we get so distressed by things like acne, wrinkles, birthmarks, warts, and scars, even though they don’t actually compromise our function or health.
When people come to me for help with a cosmetic skin issue, they often act a bit sheepish about it, as if they believe I’ll consider them shallow for caring about their appearance. But I recognize how much our feelings about our appearance affect our happiness and the way we relate to others. I think that as long as we’re not obsessive about it, we should do whatever we need to do to feel pretty or handsome.
Skin health is an expression of overall health. This doesn’t mean you won’t get wrinkles if you’re healthy, but even a wrinkly face can look vibrant if it’s part of a vibrant body and spirit. Last month I discussed some basics of vehicle maintenance – i.e., taking care of your body – with regard to nutrition and digestion. Now I’m going to cover basic mechanics and maintenance of your skin.
There are a number of factors that affect skin quality, including genetics, climate (wind, dryness, sun, chlorine, smoke, pollution, etc.), and our internal environment, to name just a few. We have more control over certain factors than others. Obviously, your skin will need different things in a dry, windy place than in a hot, damp place. But regardless of your particulars, there are two main things worth focusing on for healthy skin: good nutrition and good detoxification.
This week I’ll focus on detoxification. Most naturopathic physicians see dull skin and chronic skin problems as an expression of internal toxicity, which often results from digestive imbalance and/or a sluggish liver, plus a history of exposure to chemicals and/or problematic foods. When we cleanse the liver and gut (and support the lungs and kidneys while we’re at it) skin problems frequently clear up. Even without rashes or other obvious problems, our skin tends to be flat, dry, or irritated when our detoxification mechanisms aren’t at their best.
Here are five basic starting points for supporting internal and external detoxification:
- Drink plenty of water. The body functions better when well hydrated, and this includes our detoxification mechanisms. I recommend drinking half the number of pounds you weigh as ounces of water per day (thus, a 100 pound person would drink 50 ounces of water). And this should be consumed evenly over the course of the say, and should not be ice cold.
- Make sure your bowels are moving regularly. Constipated people are retaining toxins in the colon for longer than is healthy. If you’re not having at least one big, complete feeling bowel movement a day, here are some measures you can take. Try drinking a glass of hot water first thing in the morning. Adding some honey may help. Consider prune juice if necessary. As I mentioned above, be sure to get enough water throughout the day. Eat plenty of good fats for lubrication (olive oil, walnuts, chia seed, flax seed, oily fish, coconut and coconut oil, avocado, etc.) and plenty of fiber to scrub your colon. Get exercise that engages your abdominal muscles. Stop tensing your abdomen throughout the day if this is a habit of yours. If you need more help, get some powdered magnesium (such as Natural Calm) and gradually increase the dose until your bowels start moving more freely.
- Practice dry skin brushing. Get a natural fiber skin brush and brush over all of your skin, always working toward the heart. Start at your toes, brushing firmly up your feet and legs, going over the same area a few times, and gradually coming up the legs to the torso. Work from the fingers to the torso next. Then cover the torso itself. Be gentle over delicate areas, and don’t brush so hard that it hurts. When done, jump in the shower, finish with cool water, and then give yourself a quick massage with a high quality oil, like jojoba, coconut, or sesame.
- Sweat. You can induce sweating through exercise (a great option) or through heat (sauna). Take a cool shower afterwards. Sweat carries toxins, including heavy metals, out of our bodies. Spending a long time in a medium hot sauna, just to the point of glistening skin, is more sustainable than going into a very hot sauna and dripping sweat.
- As a basic cleanse, consider abstaining from all grains, meat, dairy products, nightshade family vegetables (tomatoes, eggplant, potatoes, peppers), and anything processed. The bulk of your diet should be vegetables, including some raw greens (bitter ones are good), and basic homemade soups. Some fruit is ok, but veggies are best. If you need something starchy, bake a sweet potato in foil at 400 degrees for 90 minutes. Try it for one to seven days. You’ll feel great, and your skin will become more clear. On an ongoing basis, try a low dose liver cleansing formula such as silymarin (milk thistle), artichoke, and turmeric (you can get this as a premade formula called S.A.T. made by Thorne), or just take plain milk thistle or dandelion.
Give these strategies a try and report in the comments section on your results. Stay tuned for more on nutrition for healthy skin next week.
Be well,
Dr. Peter Borten
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My last article, on the pros and cons of eating meat, got quite a lot of comments. Clearly, it’s an issue the members of our community have given a lot of thought, and one we often struggle to reconcile within ourselves. On the pros side, many people feel healthiest when meat is part of their diet. Some have numerous sensitivities to plant foods, eggs, and dairy products, and meat is one of the few things that sits well in their body. Indeed, one could argue that the human race would have ended millennia ago if we hadn’t eaten meat.
On the cons side, large scale meat production has many destructive impacts on the environment. Farm animals are often raised in a way that lacks a reverence for life, and sometimes is downright cruel. And numerous studies claim that a high meat diet increases one’s risk of certain cancers and ischemic heart disease. (It should be noted, however, that some large studies have found no significant difference in all-cause mortality rates between vegetarians/vegans and meat-eaters.)
So, where do we go from here? First, I feel I should tell you my qualifications to lead such a discussion. In addition to being a nutritionally-oriented medical provider, I have a degree in plant and soil sciences from the University of Massachusetts at Amherst, where I focused on sustainable and organic agriculture. I've been studying ecology for over 25 years, and although I still wouldn't call myself an expert, I know more about this stuff, and have more clinical experience with the human health elements of it, than the average zealous blogger.
I specifically try not to be a zealot because zealotry makes us intolerant to opposing viewpoints and therefore keeps us from seeing the whole truth. You can trust that I have looked at this from many angles and I am passionate about saving the planet and finding long-term solutions that are in the best interests of the greatest number of people.
Now, let’s look closer at these pros and cons.
Some people feel better and have better objective measures of health when meat is part of their diet. In my opinion, there’s really no arguing with this. Bodies are different and some bodies thrive on meat. Does this mean everyone thrives on meat? No.
Does this mean we need meat to thrive? No, but for some, it may take work (and sacrifice) to thrive as a vegetarian or vegan.
Does this mean those who do well with meat should have lots of it? Probably not. One of the things the longest lived cultures of the world have in common is that they all consume little meat.
Meat production has many destructive impacts on the environment and public health. If we care about the planet and the future of our species, this point needs our attention. With just a few exceptions, production of animal-based foods is much more resource-intensive than plant-based foods. Animal food production (especially red meat) uses much more land than plant crop production does. It also uses much more water, and simultaneously contributes to water pollution. Meat production (again, especially red) has a massive carbon footprint – both through greenhouse gases and deforestation (we need trees to sequester carbon like giant sponges).
Farm animals contribute in a big way to antibiotic resistance. 70 to 80 percent of the world’s antibiotics are administered to animals, and this is often done in a “preventive” way that’s totally unnecessary. (It’s worth noting that part of the reason this percentage is so high is because farm animals greatly outnumber humans, and doses for large animals are much larger than those for people.)
In short, the world can’t all consume animal products in the quantities that Americans and Europeans do. There isn’t enough Earth to support it. We can’t expect the rest of the world to bear this burden. We must eat less meat and also change the way we produce animal products to make them more sustainable.
Aren’t there sustainable ways to raise animals? Yes, animal husbandry can even restore poor land. But such practices represent a tiny minority of total agriculture and simply couldn’t be scaled to meet current demand.
Can plant farming be destructive too? Absolutely, though not as destructive in as many ways as meat production. We need to make all agriculture more sustainable.
Does the world need to go vegan? No, I have seen models that allow for some meat, egg, and dairy consumption – especially if they’re produced intelligently – but we do need to shift to a primarily plant-based diet if we endeavor to feed everyone and maintain a healthy planet.
Eating meat usually entails the mistreatment of animals. Chances are, if you eat meat at restaurants and you buy meat at the store, you are supporting agricultural practices that are unkind to animals. Animal welfare regulations have gotten a little better in the past few decades, but in the “factory farms” where about 95% of our food supply originates – humanity is generally not a core value. Are there exceptions? Definitely. Look for products from humanely-raised animals and get to know local farms. Because raising animals with compassion requires more space, expect the price to be higher – but isn’t it worth compensating farmers for giving animals a more natural and dignified existence?
If you care about these issues – health, animal welfare, the environment, hunger, etc. – I encourage you to read more and challenge your assumptions. As I said last time, we tolerate the negative impacts of meat consumption through a collective practice of willful ignorance. The food industry depends on it. As I see it, the global solution depends on a large-scale willingness to be uncomfortable – to recognize the cost of our choices, to seek out more conscientious sources even if they’re less convenient or more expensive, to reduce our consumption of factory-grade animal products, and so on.
What’s your story? What are your solutions? What changes are you willing to make? Share below!
Be well,
Dr. Peter Borten
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This was fascinating! Thank you very much. Question: When you prepare your jook on the thermos for overnight cooking, do you add the eggs, too? Do you refrigerate the whole thing? Do you warm it up in the morning? I like to add blueberries or strawberries to my oatmeal, and I don’t use any sweetener. What do you think of berries?
what is in the picture above? Oats with s piece dried apple? is there a recipe you can share?
Thanks for this video! I put my grains, healthy fat, a pinch of salt, spices, dates or raisins, etc. in the bowl of my rice cooker at night, then drop it in and turn it on in the morning. It cooks while I get ready for the day, then I top it with nuts, chopped apples, shredded coconut, or other fruits. Yummy and filling!
You are speaking my language!!! I am going to start this over night. The nicest aspect to visiting Vancouver had to have been the congees on the breakfast table at the hotels! These are written in a book called Healing with Whole Foods by Pritchard, but you got me to set my congee up to cook over night, with some jujube! Good Qi!
Thanks! I’ve been eating a porridge made of chia, banana, and dates or prunes. The ideas you offered are a good addition on my morning recipes. I’m especially looking forward to trying the thermos method. I think this may be a good take-along for my morning hike in the woods.
I am one of those who loves oatmeal but always feels hungry way before lunch. Thanks for the tips.