October 25, 2011, 1:53 pm

Hey Chef! Get with the Program

I’ve known George Faison for 25 years or more; he was a co-founder of D’Artagnan and is now a co-owner of Debragga and Spitler, a New York meat wholesaler that’s been doing business since 1924, and a main supplier to many of the city’s best restaurants. This is a letter George sent late last week to a well-known chef, and one he’ll be sending to others. (It’s worth noting, if for no other reason than to answer the inevitable question, which I asked myself, that George doesn’t only sell naturally-raised meats – he sells industrially-produced stuff as well. But he’s on a campaign to persuade the chefs who insist that’s what they want to change their minds, and I know he’d like to supply only the right stuff.) I’ve changed nothing except misspellings.

Hey Chefs:

This note explains my thinking about why I believe that you should be pursuing clean agricultural ingredients as standard practice in your restaurants.

Our food supply system is broken. Badly. 80 percent of the U.S. beef production is controlled by four industrially producing companies. Three of these companies also process 60 percent of the nation’s pork.[1] Too much chemical fertilizer and pesticides are used to produce our crops. The variety of crops produced around the world has diminished dramatically in the last 60 years. There are now nearly 5,000,000 fewer American farmers since the 1930s.

Yes, this industrial structure has significantly lowered the monetary cost of the food we consume. But this is misleading. While the amount of money we spend on food has declined, the quality and nutrition supplied by this food has deteriorated. As a country, about one third of all adults are obese, and since 1980, the incidence of obesity has tripled among children ages 2-19.[2]

In 1960, we spent 18 percent of our take home pay on food and 5 percent on health care. Now we spend 9 percent of our take home pay on food and upwards of 17 percent on health care. According to Michael Pollan, during his Oprah interview in February, “We spend less of our money on food than any other people at any other time on this earth.” What’s wrong with this picture?

People have gotten used to eating cheap food and it is killing them. There is little flavor and little nutrition and we eat more and more, because so much of it has been engineered to trigger consumption (salt and sugar have been proven to be addictive, like nicotine in cigarettes).

Regarding meat and poultry, here is what drives me to promote naturally raised meats.

By clean I mean the following:

1. Antibiotic free: Over 70 percent of the antibiotics used in this country are fed to the animals we eat. 70 percent! The practice is banned in Europe. The antibiotics are fed to animals housed in Confined Animal Feeding Operations (CAFOs). They are so densely housed that they get sick. The producer gives them feed treated with antibiotics so they won’t get sick. Hogs are crammed into concrete and metal pens with grates that allow the excrement to fall through. Chickens are packed into closed houses where the lights are turned on four times each day to make them eat more often. Conditions like these would make any animal sick.

The key problem when antibiotics are overused is that it can lead to the development of antibiotic-resistant bacteria. It is a great threat to our country’s health. In fact, there is an antibiotic-resistant Staph bacteria called MRSA that is definitely impacting employees working on hog CAFOs. According to the CDC, the Journal of the American Medical Association (JAMA) reported that in 2007, 18,650 people died of MRSA, whereas approximately 16,000 died of AIDS. Additionally, JAMA reported that MRSA was also responsible for upward of 94,000 life threatening illnesses.[3]

2. Hormone Free: Hormones are given to dairy cows to produce more milk and beef cattle to accelerate weight gain. The goal is obviously to maximize production in the shortest amount of time. Hormones are hell on dairy cows, causing them to lactate practically round the clock, which is abusive, and the quality impact on beef cattle is huge. Forty years ago, Prime grade made up 6 percent of all beef carcasses graded. Today, that percentage is 1.5!

According to the owner of a very large cattle processor who is well respected in the beef industry here in the U.S., the reason for the reduction in cattle quality is directly related to the use of hormones. The cattle grow quicker but they put on more water weight. The amount of time required for the muscle to develop and the fat to intersperse during grain feeding is shortened by 35-50 percent thanks to hormones. The result is cheaper cattle for the most part. But it is absolutely less flavorful. And there is less highly marbled Prime cattle rising to the top, resulting in dramatically higher prices for Prime beef over choice.

Commodity cattle that are fed hormones are moved to a feedlot after as little as 9 months. There, they are given antibiotic-laced feed to keep them healthy while they adjust to a largely grain diet (that’s like you moving from a salad-based diet to an all-cheese diet overnight). These cattle are intensely fed for 75-100 days. Very efficient. Very cheap.

Naturally raised cattle are on pasture for 16-20 months before transferring to a low density feedlot where they are fed a mixed diet (dried grass/grain for 200 days in a naturally raised, clean program; 400 days for a wagyu program). It takes a lot longer to raise clean, healthy cattle, and this is why they cost more. But they taste a lot better and they marble better. Our naturally raised, clean beef program typically grades over 20 percent Prime, and that’s a lot more than commodity at 1.5 percent.

But the impact of hormones in our food system is becoming increasingly controversial. The practice is banned in Europe. The use of hormones in our food supply has been linked to the earlier onset of menstruation in young women in western societies over the last 40 years. (These dates coincide with the introduction of hormones as an additive/growth stimulant in dairy and beef cattle.) The issue with earlier onset of menstruation is that it is associated with a vastly greater incidence of cancer in women, breast and cervical.[4] That is just one reason why many of our retail customers are ordering DeBragga’s grass fed or naturally raised beef.

So why does this matter to you? Maybe it doesn’t. But from where I sit, I see more and more of our chef/restaurateurs making the switch to naturally raised meats and poultry for the reasons I describe above, and more (like animal welfare, for example). We know that a greater and greater number of our clients, especially in New York City, are looking for these ingredients, even expecting us to be offering them. As an industry, restaurants are on the cutting edge. Not just in culinary technique and quality, or décor and service, but in the quality and production standards used to make the ingredients in our recipes.

Yes, naturally and humanely raised meats cost more. Maybe you can counter the higher monetary cost by offering smaller portions. Or expect chefs to charge more money for it.

I do not think the solution to our food supply problem is to use poorer quality ingredients because they cost less money. In the long run, the true cost of these meats is so much higher.

George

[1] Hendrickson, Mary and William Heffernan. “Concentration of Agricultural Markets.” Department of Rural Sociology, University of Missouri. April 2007.

[2] Centers for Disease Control and Prevention.

[3] Journal of the American Medical Association, October 17, 2007.

[4] Sellman, Sherrill, “The problem with precocious puberty,” Nexus Magazine, Vol 11, 3, April – May 2004.

Gluten is a protein found in grains, particularly in wheat, rye, and barley. Some oats may contain gluten due to contamination during processing. The following table lists some of the other flours, cereals, and starches that contain gluten:

 WHY GO GLUTEN-FREE?

Gluten-free diets are very specific and are recommended for people with celiac disease, also known as non-tropical sprue or gluten-sensitive enteropathy. When a person with celiac disease ingests gluten, it causes inflammation and damage to the lining of the small intestine. This can cause diarrhea, upset stomach, abdominal pain, fatigue, joint pain, and bloating.

Following a strict gluten-free diet can help control the signs and symptoms of celiac disease and is the only treatment possible. It can take anywhere from a few months (in children) to a few years (in adults) to heal the small intestine.

WHAT CAN I EAT?

While there are many strict guidelines to following a gluten-free diet, it is crucial to stay positive and focus on the many options of foods you can eat. Many restaurants are now offering gluten-free options. Also, many companies have created gluten-free products in the groceries stores. Bob’s Red Mill, Betty Crocker, Amy’s, and General Mills are just a few examples that offer these products.

The following table lists some of the flours, grains, and starches that are allowed on a gluten-free diet.

HOW DO I KNOW IF I HAVE CELIAC DISEASE?

If you feel you are experiencing symptoms of celiac disease, it is important to get tested. Your physician can order a blood test checking for high levels of the antibodies tTGA (anti-tissue transglutaminase antibodies) or EMA (anti-endomysium antibodies) as well as a genetic test. If blood tests suggest that you have celiac disease then a biopsy of the small intestine will be taken to confirm that there has been damage. It is important to be consuming a diet containing gluten before having blood work completed or else the test can show up falsely negative.

If you do not have celiac disease but you have symptoms of the disease, you may be gluten-sensitive. Your body may be reacting to processed foods, some of which contain gluten. The following table contains a list of some more common processed foods that may contain gluten.

Whether you have celiac disease or you are gluten-sensitive, it is important to meet with a Registered Dietitian to ensure that you are on the correct diet for your specific condition.

References

1. Nutrition and Healthy Eating. Mayo Clinic Web site. Available at: http://www. mayoclinic.com/ health/gluten-free-diet/MY01140. Accessed September 8, 2011.
2. Celiac Disease. National Digestive Diseases Information Clearinghouse (NDDIC). Available at: http://digestive.niddk.nih.gov/ddiseases/pubs/celiac/ #why. Accessed September 8, 2011.
3. Celiac Disease – Sprue. Pub Med Health Web site. Available at: http://www. ncbi.nlm.nih.gov/ pubmedhealth/PMH0001280/. Accessed September 8, 2011.

This week, one of the items in the Be Wise Ranch box is zucchini, one of the many forms of summer squash. Zucchini’s range in color from yellow, pale green with grey, pale green, dark green, and almost black. The darker the zucchini, the more nutrients it contains.

Zucchini has over 95% water content and therefore is very low in calories. Also, most of the nutrients are in the skin so it is important to eat the entire squash. It is a good source of the antioxidant vitamin C has a very low glycemic index, ideal for diabetics. See the table below for the nutrition content of 1 medium zucchini.

Besides steaming zucchini, there are MANY simple ways to incorporate it into your diet. Some examples are:

-          Diced or shredded into tossed salads

-          Eaten raw (alone or with dip, such as hummus)

-          Stir-fry with other vegetables

-          Grilled on the barbeque

-          Added to omelets or frittatas

-          In breads, muffins, or cakes

-          Added to a soup, stew, or pasta sauce

Zucchini Bean Salad

Original recipe: allrecipe.com

                                                                            Modified by: Ilana Shapiro

INGREDIENTS:

DIRECTIONS:

In a bowl, combine all ingredients. Cover and refrigerate at least 4 hours, stirring occasionally.

References

1. Low Glycemic Index Foods. South Beach Diet page. Available at: http://www. southbeach-diet-plan.com/lowglycemicfoodlist.htm. Accessed September 19, 2011.
2. Squash, Summer Squash, Zucchini. NutriData page. Available at: http://nutritiondata.self.com/facts/vegetables-and-vegetable -products/2639/2. Accessed September 19, 2011.
3. Picnic Zucchini Bean Salad. Available at: http://allrecipes.com/ recipe/picnic-zucchini-bean-salad/detail.aspx. Accessed September 20, 2011.

While it is often assumed that vegetarians simply do not eat meat, fish, or poultry, there are many different categories of vegetarianism:

• Lacto-ovo vegetarian diets allow eggs and dairy products; however still exclude meat, fish, and poultry
• Lacto-vegetarian diets allow dairy products; however exclude meat, fish, poultry, eggs, and foods that contain them.
• Flexitarian diet, also known as a semi-vegetarian diet, refers to someone that follows mainly a plant-based diet, however will consume meat, dairy, eggs, poultry, and fish on occasion 
• Vegan diets do not allow any animal or animal products in their diet

NUTRIENTS OF CONCERN

Protein: According to the American Dietetic Association, research has shown that eating a variety of plant foods throughout the day can provide the required essential amino acids (the building blocks of protein) and therefore, supplemental protein is not needed.

Iron: Heme iron, found only in meat and eggs, is absorbed more easily than non-heme iron, which is found in vegetables. Fortunately, when non-heme iron is eaten along with vitamin C, the body absorbs it almost as easily as heme iron.

Calcium: Vegetarian diets usually meet recommended calcium requirements, however vegans tend to have low intakes of calcium.

B12: Vitamin B12 is naturally found in animal products and is not usually present in plant products. Some foods are fortified with B12, however most vegetarians and vegans need to take a non-animal derived B12 supplement.

WHY BE A VEGETARIAN?

According the American Dietetic Association, vegetarian and vegan diets may provide health benefits in the prevention and treatment of certain diseases. Both diets have been associated with the following benefits:

It is speculated that this may be due to a lower intake of saturated fat and cholesterol and a higher intake of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals.

Interested in becoming a vegetarian and unsure about what to eat? Contact me to schedule a consultation where I can show you that being a vegetarian is both easy and delicious!

RESOURCES

1. List of Iron-Rich Foods for Vegetarians. Live Strong Web site. 2011. Available at: http://www.livestrong.com/article/209812-list-of-iron-rich-foods-for-vegetarians/. Accessed July 7, 2011.
2. Nutrition and Healthy Eating. Mayo Clinic Web site. 2011. Available at: http://www.mayoclinic.com/health/vegetarian-diet/HQ01596. Accessed July 7, 2011.
3. Vegetarianism in a Nutshell. VRG Web site. Available at: http://www.vrg.org/ nutshell/. Accessed July 7, 2011.
4. Vitamin B12 Deficiency: Vegetarians, elderly may not get enough vitamin B12. 2005. Harvard Health News Letter Web site. Available at: http://www. health. harvard.edu/press_releases/vitamin_ b12_deficiency. Accessed July 8, 2011.
5. Vitamin B12. National Institute of Health Web site. 2011. Available at: http://ods.od.nih.gov/factsheets/vitaminb12/#h3. Accessed July 8, 2011.

the body cannot produce them and therefore they must be obtained
through the diet. PUFAs are important in the body because they can
both promote inflammation, which is necessary to some degree, as
well as reduce inflammation.

Omega-6 Fatty Acids

One of the main types of PUFAs are omega-6 fatty acids, which promote inflammation. Inflammation can occur in two forms. The first type is localized inflammation, a defense mechanism used by the body to fight off infections and promote healing after an injury.

Monitoring your omega-6 intake is important to prevent chronic inflammation, which has negative effects on the body. Chronic inflammation is the inflammation that we cannot see, spreading throughout the entire body, such as with autoimmune diseases.

However, one omega-6 that is an anti-inflammatory is GLA (Gamma-linolenic acid). GLA supplements can halt the inflammatory promoters, reducing the symptoms of rheumatoid arthritis, eczema, and psoriasis.

Omega-3 Fatty Acids

Another type of PUFA is omega-3 fatty acids, which reduce inflammation in the body and are very beneficial. Various studies have shown that omega-3s can reduce the risk of coronary artery disease, slow the heart rate and improve heart rhythm, improve blood vessel flexibility, and act as a blood thinner. Omega-3 fatty acids have also been linked to the prevention of cancer growths. They lower the risk for developing Alzheimer’s disease and help with normal brain function. This includes helping with depression, bipolar disorder, impulsive behavior, hostility, and physical aggressiveness. Lastly, omega-3s have proven to help with dry eye syndrome. DHA and EPA are popular Omega 3’s found in fish oils.

What Foods Contain PUFAs?

Ways to incorporate omega-6s into your diet are through seeds, nuts, cooking oils (i.e. corn, peanut, safflower, soybean oil), and soybean products.

Sources of omega-3s are leafy green vegetables (i.e. kale, dark lettuces, swiss chard, collard greens, mustard greens), flaxseed, certain oils (i.e. canola, walnut), and coldwater fish (i.e. salmon, herring, tuna).

It is recommended to have an omega-6 to omega-3 ratio of approximately 3:1 to help prevent chronic inflammation. Steer clear of processed foods, which generally exceed the ratio guidelines. The typical American diet generally works out to a ratio of 23:1, when fast, processed, restaurant, and snack foods are included.

Resources:

1. Covington MB. Omega-3 Fatty Acids. Am Fam Physician. 2004;70(1):133-140.
2. Furay A. Natural Sources of Omega-3. Live Strong Web site. 2011. Available at: http://www.livestrong.com/article/269247-natural-sources-of-omega-3/
3. Challem J. Figuring Out Fats: The Key to Boosting Your Body’s Natural Anti-Inflammation.

The body uses glucose, a breakdown of carbohydrates, for brain function. Glucose needs to be readily available, meaning it needs to be consumed often because the body uses it as we eat our foods. When you skip breakfast, your body does not receive this glucose and can go into “semi-starvation” mode because it hasn’t received fuel since the night before. Often times 12-15 hours have passed since the last meal. This makes it difficult to concentrate and perform at your best throughout the day.

Breakfast is especially important for children because they need the fuel for their growing and developing bodies. When children skip breakfast, their brain doesn’t have the proper fuel it needs, and therefore they have problems concentrating in school and completing their assignments. This is why it is crucial that children have a fulfilling breakfast every morning.

Skipping breakfast has been linked to the development of obesity. The National Weight Control Registry studied “successful losers” who maintained a 30-pound (or more) weight loss for at least a year. 78% of them ate breakfast daily, and almost 90% ate breakfast at least five days a week, suggesting that beginning the day with a healthy meal plays a role in weight loss and maintenance. Eating breakfast kick-starts the body’s metabolism each morning, helping to metabolize the food eaten throughout the day.

Other studies have shown that those who skip breakfast tend to have a high calorie snack to satisfy their hunger and/or eat more at their next meal. Many people with busy schedules choose to give up breakfast in order to sleep longer in the morning. However, waking up 5-10 minutes earlier can provide the fuel the body needs to have energy throughout the day.

Not only is it important to have breakfast each day, it is important to make this meal nutritious. Eating a breakfast filled with lean protein can keep you full until lunchtime. Besides lean protein, healthy breakfasts can include fruits, vegetables, whole grains, and low or non-fat dairy. This gives a wide range of options when making your morning meal and will keep you satisfied until lunch, preventing snacking on high-calorie, high-fat foods.

Some ideas for a quick and healthy breakfast are:

• Hard-boiled egg and banana
• Low-fat yogurt with fresh berries and nuts
• Oatmeal with raisins and nuts
• Whole-wheat English muffin with scrambled egg whites and vegetables
• Vegetable omelet (mostly egg whites) and whole-wheat toast
• Low fat cottage cheese with fruit
• Whole-wheat English muffin spread with peanut butter and side banana
• High protein leftovers from dinner (sliced meat, fish, or poultry)
•  Greens Super Smoothie

** For more recipes visit www.eatingwell.com **

 Resources

1. Why Breakfast Is the Most Important Meal of the Day. WebMD Web site. Available at: http://www.webmd.com/diet/guide/most-important-meal. Accessed September 7, 2011.
2. The Many Benefits of Breakfast. WebMD Web site. Available at: http://www. webmd.com/diet/features/many-benefits-breakfast?page=2. Accessed September 7, 2011.
3. Why Does Eating a Healthy Breakfast Help Control Weight. Mayo Clinic Web site. Available at: http://www.mayoclinic.com/health/food-and-nutrition/ AN01119. Accessed September 7, 2011.
4. Better Breakfast Month. Dietitians Online Web site. Available at: http://weighing-success. blogspot.com/2011/09/september-is-better-breakfast-month.html. Accessed September 8, 2011.

by many different names, such as leaf beet, chard, seakettle beet, and spinach beet. It is one of the less common vegetables and yet has so many wonderful properties!

Chard is an excellent source of Vitamin K, which is essential in protecting against blood clots, as well as potassium, which helps with the body’s fluid and electrolyte balance. Chard is a wonderful source of vitamin A, vitamin C, and vitamin E – antioxidants that help protect against certain cancers. It is also a great source of fiber, iron, and calcium. Surprisingly, chard is high in sodium, which is rare for fresh vegetables. One cup of chard contains approximately 300 mg of sodium, so it is important to keep this in mind if on a sodium-restricted diet. See the table below for further nutrition information.

Although further research needs to be completed, lab studies have shown that some of chards nutritional properties can help regulate blood sugar levels – another great reason to eat this leafy green!

There are many easy ways to incorporate chard into your diet. The following list has some examples:

• Boil it, squeeze some lemon juice on it, and serve as a side dish
• Use in a salad or sandwich in place of lettuce
• Boil it and toss it into pasta
• May always be used in place of spinach, however chard cooks for a longer period of time

** For easy recipe ideas visit www.allrecipes.com **

Fresh Steamed Swiss Chard Ó

                        *Healthy Directions of Poway Recipe*

2 bunches of Swiss chard – any variety, washed & drained

Oil & Vinegar for garnish- I prefer a drizzle of aged Balsamic only.

Heat a large stockpot with 2 inches of water in bottom, or use whatever steamer pot you have. Insert steam basket. Tear leaves of chard from the ribs. Chop ribs into very small slices or dice. Place chopped ribs in bottom of steam pan. Chop leaves of chard in large shreds. Place on top of ribs in steam pan. Cover and cook until leaves are wilted and ribs soft, about 10 minutes, stirring once or twice. Check to see that there is water remaining in pan, but not above steam basket. Remove basket & drain chard. Serve with oil & vinegar.

Servings: 6   Per Serving (without garnish) of ½ cup: 18 calories, 2 gm protein, 3.5 gm carb., 0 fat, 0 cholesterol, 158 mg. sodium, 2 gm fiber and is a good source of vitamins A, C and Iron

NOTE: Oil has 130 calories and 14 gm of fat per tablespoon. Vinegar has 0 calories, fat, protein or carbohydrate, or sodium, except for Balsamic which has 8 calories and 2 gm of carbohydrate per tablespoon.

References

1. Swiss Chard. The Worlds Healthiest Foods Web site. Available at: http://whfoods.org/genpage.php?tname=foodspice&dbid=16. Accessed September 5, 2011.
2. Chard. University of Illinois Extension Web site. Available at: http://urbanext.illinois.edu/veggies/chard.cfm. Accessed September 5, 2011.
3. The Nutritional Value of Zucchini vs Swiss Chard. Live Strong Web site. Available at: http://www.livestrong.com/article/ 501715-the-nutritional-value-of-zucchini-vs-swiss-chard/. Accessed September 5, 2011.
4. Swiss chard, boiled. Nutridata Web site. Available at: http://nutritiondata. self.com/facts/vegetables-and-vegetable-products/2400/2. Accessed September 7, 2011.

Sodium plays an important role in the body and is useful when eaten in small amounts. It helps maintain fluid balance in the body and regulates blood pressure and blood volume. Also, sodium is critical for the function of muscles and nerves by influencing their contraction and relaxation.

However, eating too much salt can be bad for the body. It attracts and holds water, which can cause high blood pressure and eventually lead to heart disease and stroke.

HOW MUCH SALT SHOULD I EAT?

For healthy individuals under 51 years of age, it is recommended to consume no more than 2300 milligrams per day. This may sound like a lot, however this is only 1 teaspoon of salt for the entire day!

For individuals who have high blood pressure, diabetes, kidney disease, or are over the age of 51, it is recommended to consume 1500 milligrams or less per day.

WHERE IS SALT FOUND?

Salt is found in most of the foods that we consume. Table salt contains 40% sodium. Salt is also added to food in the form of monosodium glutamate (MSG), sodium nitrite, sodium saccharin, baking soda (sodium bicarbonate), and sodium benzoate. It is important to read food labels to see if these ingredients were added.

Some of the more common foods containing salt are:

•       Fast food
•       Soup
•       Cheese
•       Processed foods
•       Frozen foods
•       Canned vegetables

The table below demonstrates that, although avocados are “fatty”, they are a healthier alternative to the typical spreads used today. Even though they are a “good fat”, they are still high in calories, so remember to enjoy in moderation.

*adapted from whfoods.org

The following list contains just a few examples of the many ways to incorporate avocados in your everyday diet.

• A sandwich spread in place of butter or mayonnaise
• Sliced on a sandwich, burger, or salad
• Use as a dip for vegetables (instead of ranch dressing)
• Blend into a smoothie for a rich, creamy texture
• Spread on bagel instead of cream cheese
• Dice up with tomatoes and onion for a nice salsa
• Blend it up and use as a pasta sauce

** see avocado.org for many recipe ideas **

If the avocado is still firm when you buy it, this means it is NOT ripe. Simply place it in a brown paper bag at room temperature. When the avocado is no longer firm and is darker in color, it is ready to enjoy.

Resources

1. Avocados. Available at: http://www.avocado.org/. Accessed August 29, 2011.
2. The Avocado Advantage. Web MD web site. Available at: http://www. webmd.com/diet/features/avocado-advantage. Accessed August 30, 2011.
3. Avocados. The Worlds Healthiest Foods web site. Available at: http://www. whfoods.com/genpage.php?tname=foodspice&dbid=5#nutritionalprofile. Accessed August 30, 2011.

Wholesome food is a necessity and is integral to a healthy lifestyle; however, many foods being consumed are filled with chemicals and preservatives we know are harmful to an individual’s health. Many additives are used to maintain the look of freshness of the food we purchase, for cosmetic appeal, to increase the shelf life of the food, and to enhance the flavor of the food. The term Food Additive in the USA actually covers over 5000 chemicals added to food products for a variety of reasons including: coloring; flavoring; preserving; thickening; emulsifying; and bleaching. Chemicals are poisonous to our bodies, thereby affecting the chemical systems in our bodies, which in turn create food sensitivities. Chronic symptoms of food sensitivity can result in fatigue, diarrhea, irritable bowel syndrome, headaches, cough, insomnia, heartburn, Fibromyalgia, Autism, ADD, and arthritis.

How to Avoid These Harmful Chemicals

Eat Organic. Organic foods are legally regulated by the FDA and grown without the use of additives, preservatives, chemicals, and pesticides.  Unlike conventional food and meat products, organic food is not genetically modified or treated with antibiotics. Above all, to label food as organic producers are required to obtain organic certification.

Where to Buy These Foods

Let attending local farmers’ markets awaken your understanding regarding the importance of local, organic produce and traditional farming in addition to living a healthy lifestyle. Become an avid supporter of farmers’ markets, with reason that the locally grown produce are not grown with the use dangerous chemicals, travel as far distance as larger, industrial farmers’ produce, thus saving fuel expenses and lessening the environmental impact.  Produce is picked at peak maturity, which preserves the nutritional content of the fresh product. Farmers’ markets help cultivators stay in business as well as preserve natural resources.

Be Wise Ranch is local, organic CSA farm in Northern San Diego County www.bewiseranch.com

Local Harvest has nation-wide information regarding grocery stores, CSA, Farmers’ Markets, restaurants, farms, etc… www.localharvest.org