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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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Rather than give you a nice cohesive report on a single health topic, I decided this month to write a bit about a number of different trendy foods. If you’re a foodie, a health nut, or shop at natural grocery stores, you’ll undoubtedly be familiar with most of these items. Whether you’ve heard of these things or not, I hope to share with you some important details that will help you make more informed decisions about them.
Himalayan Pink Salt: We’ve been eating it and using it in our footbaths at the Dragontree for years. Pink salt is also an important ingredient in certain Ayurvedic medicines. To me, it is more flavorful than regular table salt. And it’s become popular in large blocks as cutting boards, lamps, and cooking trays (you can, for instance, bake a fish on a slab of pink salt and it imparts a nice flavor).
Salt has unfortunately been demonized due to its occasional ability to raise blood pressure, but it’s quite vital for many of our organs to function optimally. (I'm of the opinion that anyone with normal or low blood pressure who craves salt probably needs more of it.) In terms of its mineral analysis, pink salt supplies all sorts of beneficial minerals that don’t occur in regular table salt (which is just sodium and chloride, and often contains anti-caking chemicals). I also like sea salts for many of the same reasons, although it may be worth considering where it comes from (ideally from unpolluted water, free of mercury, oil, nuclear radiation, etc.).
There’s just one problem with using pink salt as your everyday salt. It doesn’t have much iodine in it, and most people don’t get enough of this important mineral. It has a wide range of functions in the human body - most notably in the formation of thyroid hormone. Commercial table salt is Americans' main source of iodine. It’s added to salt because salt does a good job of masking iodine’s metallic flavor. So, if you’ve switched over to pink salt, consider eating more iodine rich foods, such as seaweeds (kelp, dulse, nori, etc.) and fish, or make sure there’s iodine in your multivitamin. You can also alternate between pink salt and a high quality iodized sea salt (I haven't yet seen iodized pink salt).
Quinoa: Quinoa is so hot right now, you’d think it was more special than it is. Yes, for a grain, it contains about 8 grams of protein per cup, which is kind of a lot. (Some people like to jump in here and point say it’s a seed, not a grain. Whatever.) The main thing is it’s a starchy seed that has a decent amount of protein. It has a slightly bitter and unique flavor that some people quite like and others don’t. It’s not as versatile as rice, in my opinion, but is less of a simple carbohydrate, which makes it significantly healthier. The drawback of our new love affair with this seed is that in the few high altitude places where most of it is grown – such as Peru and Bolivia – and where it has been a dietary staple for centuries, the locals can no longer afford it. We need to cut down on it and/or find some new places to grow it.
Agave Nectar: If you read my articles with any regularity, you’ve probably heard me rant about this stuff. It’s a super popular sweetener, cleverly marketed in a way that makes it appear to be relatively healthy and natural. Surely, it must be better than table sugar – it’s “nectar” after all. Sorry. It’s garbage. Almost always highly processed and quite similar in composition to high fructose corn syrup (HFCS), agave nectar actually contains more fructose than HFCS. So often, I’ve been scanning the ingredients of a new product that seems to be otherwise healthy when – doh! – they put agave nectar in there. Back on the shelf.
Therapeutic Drinks: More and more, I see drinks in the supermarket that claim to enhance mental clarity, improve energy, promote calm, stoke libido, balance chakras, and build muscles. These products are virtually all hype. I can barely think of a legal substance that’s capable of enhancing mental focus or energy on a single-serving basis. Except caffeine. And they usually have some of that in there, too. A single dose of B vitamins (and usually a small dose at that) in your very sweet Smart “Water” isn’t going to do anything for you. It definitely isn’t healthy enough to offset the negative impact of all the sugar they put in there. Save your money and stick with real water. Or try some green tea – a fad that’s actually worth the attention.
Gluten Free Snacks and Treats: There is nothing intrinsically healthier about a gluten free food versus one with gluten in it, unless you have a known problem digesting gluten. Unfortunately, since the awareness of gluten sensitivity has risen mainly in the health-nut community, many people have come to assume that gluten free means healthy. A vegan, gluten free cookie is still a cookie and likely has way more sugar than your body needs or wants (the unhealthiest part of a cookie is the sweetener, not the gluten). Gluten-free macaroni and cheese is still just a bunch of salty starch with close to zero nutritional value. Gluten free pretzels or crackers are just empty calories. So, if you need to avoid gluten and you must have macaroni, crackers, and cookies, by all means, get the gluten free kind. Just remember you’re still eating cookies, crackers, and macaroni.
Greek Yogurt: Real Greek yogurt is made by repeatedly straining yogurt to maximize the protein content, which makes it thicker and creamier. Some “Greek style” yogurts are thickened instead with pectin or other gels, and I consider these fake Greek yogurts. The Greek Gods brand is the most popular fake Greek “style” yogurt. If you consume Greek Yogurt for the extra protein, read the label. Look for high protein (like 20 or more grams per cup). A nice benefit of Greek yogurt is, where regular yogurt that has no milk fat tends not to be very creamy, even the fat free Greek yogurt is quite creamy.
I don't advocate avoiding fat, but some fats are better than others. Pasteurized milkfat from grain-fed cows is not the best, and in many people it tends to promote phlegm production. I'm one of those people, but for me, fat-free Greek yogurt suits my body rather well. If they both taste good to you, I recommend the fat-free kind (get your good fats from other sources). Also, make sure it’s either organic or at least free of bovine growth hormone (rBst / rBGH).
Goat: Goat is consumed by 70% of the meat-eating world. It’s the world's most popular meat! And it’s now becoming a more popular option in the U.S. Good quality goat (also known as chevon or mutton, and the young meat is cabrito or capretto) tastes like premium lamb. It’s a nice lean and healthy meat.
It's also a good alternative to beef. Unlike mass produced beef, goats are generally allowed to graze on grass, which means healthier, tastier meat (cows usually eat corn and soybeans, which is not just unnatural, but bad for the animal and the final product). In addition, our appetite for beef has been quite destructive to the world, through the razing of rainforest for pasture land, the pesticide- and resource-heavy production of corn for their feed, and the ozone depleting effect of cow flatulence (seriously!), so it’s worth embracing any palatable alternative.
Finally, remember this: just because it’s over-priced and on the shelves of Whole Foods, doesn’t make it good for you. There is plenty of unhealthy stuff even at “health food” stores, including nearly everything in the bakery section. Be a wise consumer, especially when it comes to selecting things you’ll put in (or on) your body.
Take care,
Dr. Peter Borten
[post_title] => Tidbits on Trends
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This month’s theme is nutrition, and I started the series by explaining that, while we have greatly improved humans’ odds of surviving childhood, we haven’t made as much progress in prolonging the lives of older people. Old people tend to die of conditions that are long in the making, and there aren’t many ways to intervene in these processes near the end of life. The biggest value in life extension comes from adopting good habits earlier, such as healthy eating, exercise, and a spiritual or meditative practice.
Last week I compared the body to a car, and asserted that fuel quality isn’t everything. We always hear about what we should and shouldn’t eat, but how our fuel is introduced to the body is as important to our health as the fuel itself. (You can read part one and part two.) Previously, we looked at food preparation and the vital role of the mouth; now let’s travel a bit further down the rabbit hole. (Note: the gastrointestinal tract is not an actual rabbit hole; we do not condone swallowing live rabbits.)
Food goes in your mouth, travels down a tube called the esophagus, and pushes through a ring of muscle known as the lower esophageal sphincter (or LES) to enter your stomach. The LES is vital for keeping the top of your stomach closed, so food doesn’t back up and stomach acid doesn’t burn the lining of your esophagus. When you overfill your stomach, at least four bad things happen – it stretches the stomach, it promotes weight gain, it compromises digestion, and it puts lots of back pressure on the LES.
A stretched stomach is a feature of every overweight person. Fullness of the stomach is not a healthy way to gauge when to stop eating. If you routinely fill your stomach to capacity, it will inevitably expand, and you’ll need to eat more to get that full feeling. There’s a perceptible difference between enough and full, and enough is usually much less than full. Okinawans, known for their longevity, have a cultural practice of eating to just 80% of capacity. At 80% full, you will not be hungry, although you may convince yourself that you are, being used to that full stomach feeling. Undereating promotes longer life.
If the stomach is packed, it’s like an overly full washing machine. The clothes don’t circulate – they just get damp and wrinkly. Likewise, we don’t digest our best when the stomach is filled to capacity. A history of overeating tends to deplete the stomach, which can result in insufficient acid secretion. We need lots of acid to digest food (especially protein, minerals, and vitamin B12), to stimulate emptying of the stomach, to quickly dismantle potential allergens, and to kill bacteria and viruses that may have entered the GI tract. Low stomach acid is very common among older adults. I usually give patients hydrochloric acid in a form called betaine hydrochloride, though I’ve encountered many who have gotten good results from using apple cider vinegar in capsules or taken in some water.
If we frequently cram the stomach, the LES tends to become less competent at staying tightly closed. Especially when combined with shallow breathing, low stomach acid, sitting a lot, frequently wearing a tight belt or seat belt, and having a big belly, the result is acid reflux – AKA heartburn or gastroesophageal reflux disease (GERD). I don’t know if you’ve noticed, but a lot more people get acid reflux than in the past. When I began my practice, I didn’t encounter it that much. Now it seems every other patient is on an acid blocking drug. One reason is that portion sizes have increased and mealtimes have gotten shorter and less relaxed, so we eat both more and faster.
Sometimes a person with a history of acid reflux will develop pre-cancerous changes in their esophagus known as Barrett’s Esophagus, and in these cases, an acid blocker might be prudent (though I still recommend fixing the cause of the reflux). For everyone else, they are a bad idea except for occasional use. Over time, all of the functions of stomach acid I mentioned above can be expected to become compromised – nutrient absorption, killing of pathogens, breaking down allergens, etc. We’re already starting to see unusually high rates of uncommon infections in people on these drugs. There are lots of better and more natural approaches for relief, such as d-limonene, which comes from orange peel oil, and soothes and protects the esophagus. But the best thing you can do is to eat less food, do it slowly, prepare it as I explained in the last article, and chew thoroughly. It will not only improve your health, it will also bring you back to specialness that is the ritual of nourishing yourself.
Be well,
Dr. Peter Borten
P.S. After years of teaching people about nutrition, I recently decided to create an online video-based nutrition course called How to Eat. If you’re interested in learning more about nutrition, including both Eastern and Western points of view, I encourage you to check it out. My goal is to have participants gain a lifelong, intuitive understanding of how to feed themselves, and to learn how to eat for optimal energy and weight. You can check it out here.
[post_title] => The Difference Between Stomachs and Balloons
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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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[is_preview] =>
[is_page] =>
[is_archive] => 1
[is_date] =>
[is_year] =>
[is_month] =>
[is_day] =>
[is_time] =>
[is_author] =>
[is_category] => 1
[is_tag] =>
[is_tax] =>
[is_search] =>
[is_feed] =>
[is_comment_feed] =>
[is_trackback] =>
[is_home] =>
[is_privacy_policy] =>
[is_404] =>
[is_embed] =>
[is_paged] =>
[is_admin] =>
[is_attachment] =>
[is_singular] =>
[is_robots] =>
[is_posts_page] =>
[is_post_type_archive] =>
[query_vars_hash:WP_Query:private] => ae363a01e989c2be693a191b0147042b
[query_vars_changed:WP_Query:private] =>
[thumbnails_cached] =>
[stopwords:WP_Query:private] =>
[compat_fields:WP_Query:private] => Array
(
[0] => query_vars_hash
[1] => query_vars_changed
)
[compat_methods:WP_Query:private] => Array
(
[0] => init_query_flags
[1] => parse_tax_query
)
)
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