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The Macrobiotic path to total health

Wednesday, April 15th, 2009

The Macrobiotic Way of Eating
The Macrobiotic Path to Total Health: A Complete Guide to Naturally Preventing and Relieving More Than 200 Chronic Conditions and Disorders
by Michio Kushi, Alex Jack

Even in medical schools, alternative medicine is blossoming. Two thirds of them now offer courses in complementary healing practices, including nutrition. At the heart of this revolution is macrobiotics, a simple, elegant, and delicious way of eating whose health benefits are being confirmed at an impressive rate by researchers around the world.

Macrobiotics is based on the laws of yin and yang-the complementary energies that flow throughout the universe and quicken every cell of our bodies and every morsel of the food we eat. Michio Kushi and Alex Jack, distinguished educators of the macrobiotic way, believe that almost every human ailment from the common cold to cancer can be helped, and often cured, by balancing the flow of energy (the ki) inside us. The most effective way to do this is to eat the right foods, according to our individual day-to-day needs. Now in this marvelous guide, they give us the basics of macrobiotic eating and living, and explain how to use this powerful source of healing to become healthier and happier, to prevent or relieve more than two hundred ailments, conditions, or disorders-both physical and psychological.

This encyclopedic compendium of macrobiotic fundamentals, remedies, menus, and recipes takes into account the newest thinking and evolving practices within the macrobiotic community. The authors integrate all the information into a remarkable A to Z guide to macrobiotic healing-from AIDS, allergies, and arthritis, to cancer, diabetes, and heart disease. They also clearly explain what we need to know to start eating a true macrobiotic diet that will provide us with a complete balance of energy and nutrients.

Living as we all do in environmental and climactic circumstances that are largely outside our personal control, it is vital that we follow a healthy lifestyle, including a flexible diet that we can adjust to meet our own individual needs. The Macrobiotic Path to Total Health gives us precisely the tools and the understanding we need to achieve this goal. Use it to build a strong, active body and a cheerful, resourceful mind.

As the 21st century begins, the world faces an unprecedented health and environmental crisis. New diseases and epidemics have emerged, family and social conflicts have increased, and ecological threats have multiplied and spread, imperiling humanity’s biological and spiritual evolution, as well as the future of other life on this planet. At the heart of this escalating crisis is the integrity of the world’s food supply. Genetic engineering, cloning, food irradiation, microwave cooking, and other new technologies are radically changing the way humans have eaten, fed their families, and managed their health for thousands of years, violating millions of years of natural order.

Personal and planetary health are inseparable. World hunger and poverty cannot be divorced from eating beef, chicken, and other animal foods that require up to ten times more grain to produce than growing grain directly for human consumption. SARS, AIDS, mad cow disease, and other new epidemics are connected with a widespread decline in natural immune function as a result of the modern way of eating and overmedicalization. Violence and war are intimately related to liver, kidney, and pancreatic imbalances that give rise to anger, fear, and greed on a personal, family, or societal level.

The macrobiotic way of eating is very broad and comprehensive. It has been observed by millions of human beings for thousands of years, contributing to health, happiness, and peace for endless generations and our species overall biological and spiritual evolution. For the most part, it is based on whole cereal grains (the traditional staff of life), vegetables from land and sea, beans, and other fresh foods, with a minimum of animal products. With the advent of the modern era about 400 years ago, this way of eating steadily declined around the world, as meat, poultry, eggs, and dairy became the center of the diet; white flour and white rice displaced whole-wheat flour and brown rice; and canned and frozen foods, highly processed foods, and foods grown with or containing chemicals largely replaced fresh, local produce grown organically and consumed in season.

Today the modern supermarket and natural foods store contain a cornucopia of foods from all over the world. Bananas, mangoes, and other tropical foods are eaten by people living in the Arctic, while dwellers in the rain forest have access to hamburgers, french fries, and soft drinks. Watermelon, strawberries, and other perishable fruits are consumed in winter, and steak, fried chicken, and other heavy animal foods are consumed in summer. The typical family today rarely eats home-cooked food together, and electric or microwave ovens are found in the vast majority of households. The end result has been a wave of epidemic and degenerative disease, including heart disease, cancer, AIDS, new multiple-drug-resistant strains of tuberculosis, and other afflictions. The advent of cloning and genetic modification of foods and medicines; the rise in organ transplants and implants, especially from animals to humans; the spread of artificial electromagnetic fields from computers, cell phones, and other technology; and the destruction of the environment, including desertification, the thinning of the ozone layer, and the onset of global warming, have contributed to a further decrease in natural immunity to disease. The biological degeneration of human beings, reflected in a sharp rise in infertility and the use of new artificial birth technologies, as well as the spread of infectious, degenerative, and immune-deficiency diseases, threatens the continued existence of our species. The modern evolutionary crisis encompasses all of the nearly 200 conditions and disorders dealt with in this book.

The world is now splitting into two directions. The first is respecting nature, traditional wisdom, and natural order. The second is oriented toward artificial intervention into natural processes. Our natural evolution on this planet will end if the second way prevails. The present situation is similar to that described in the story of Noah and the great flood. Unless we awaken to the spreading chaos around us, the earth will be engulfed by a biological catastrophe of its own making.

Our species and the planet as a whole are in urgent need of healing. For many years, the macrobiotic community has warned that the outer environment is a reflection of the inner environment and that the key to the health and environmental crisis is a return to a more natural way of life centered on a natural way of eating. Personal and planetary health are indivisible. When one person is nourished, the whole planet benefits. When the earth prospers, each person is energized and refreshed. Modern macrobiotics is devoted to creating a world of universal health, happiness, and peace in harmony with natural order for endless generations.

Despite the lack of a leading philosophy and its practical application to every dimension of the crisis, modern society is beginning to take positive steps to redress the balance. First, the health revolution, as noted in the introduction, is now spreading. This includes organic farming, the environmental movement, and the macrobiotic community. Modern science and medicine has rediscovered the central importance of whole grains, as reflected in the Food Guide Pyramid and other dietary and nutritional guidelines. Second, communications networks are elevating consciousness. Through the Internet, information on health and diet is easily exchanged, and there is the potential to reach every home or community directly through this new technology. Third, new alternative approaches to health and well-being have emerged that emphasize a balanced diet, healing with energy and vibration, and living a natural way of life.

The Macrobiotic Diet

The macrobiotic way of eating has been practiced widely throughout history. Each culture and civilization has applied principles of balance to the proper selection and preparation of food and developed a unique cuisine in harmony with its natural environment. The macrobiotic approach is based not only on meeting optimal nutritional needs but also on a deep understanding of the earth’s relation to the sun, moon, and other celestial bodies; the evolution of life on the planet; ancestral tradition and heritage; ever-changing environmental and climatic conditions; humidity, pressure, and other atmospheric influences; local availability, affordability, and other economic factors; natural storability and other practical considerations; and the effects of different foods and beverages on our mind, body, and spirit.

The macrobiotic way of eating is not a set diet that applies rigidly to everyone, but a flexible dietary approach that differs according to climate, environment, condition of health, sex, age, activity level, and personal need. Macrobiotics is the collective wisdom and universal heritage of humanity. It is not the manifestation, property, or exclusive possession of a single era, culture, society, nation, religion, school, family, or individual. The goal of macrobiotics is freedom-the ability to create and realize our dream in life as part of our endless spiritual journal in the infinite universe. Standard macrobiotic dietary practice provides almost limitless variety and choice to prepare healthful, delicious food suited to our unique requirements, needs, and goals. No food is prohibited in the macrobiotic way of eating, and no food will heal all diseases. The standard macrobiotic diet is based on a comprehensive approach that takes into account the overall balance of energy and nutrients of food and looks at multiple causes and effects. Table 1 summarizes the major approaches to healing.

In comparison with the modern way of eating, the standard macrobiotic way of eating has the following general nutritional characteristics:

• More complex carbohydrates, fewer simple sugars

• More vegetable-quality protein, less animal-quality protein

• Less overall fat consumption, more polyunsaturated fat, and less saturated fat

• A balance of various naturally occurring vitamins, minerals, and other nutrients and less supplementation

• Use of more organically grown, natural food and more traditional food processing techniques and less chemically grown, artificially produced, or chemically processed foods

• Consumption of food primarily in whole form as much as possible and less refined, partial, or processed food

• Greater consumption of food that is high in natural fiber and less food that has been devitalized by overprocessing

Dietary Guidelines

The following guidelines represent a standard average for persons in usual good health. Those with one of the conditions described in this book may need to limit some types of foods, especially fish and seafood, fruit, juices, seeds and nuts, snacks, and desserts, as well as the amount of salt, oil, or other seasoning used in cooking, until their health improves. Please refer to the specific conditions and disorders in Part II for dietary advice and Part III for one of three comprehensive healing diets that can be indivi- dually tailored to your condition and needs. Part III also includes a comprehensive list of the major foods used in the modern macrobiotic diet in a temperate climate as well as a list of foods that are generally avoided or minimized.

DAILY FOOD FOR THOSE IN GOOD HEALTH

WHOLE GRAINS

The principal food is cooked whole cereal grains, comprising from 40 to 60 percent of the daily food intake (average 50 percent by weight). Whole grains include brown rice, whole wheat berries, barley, millet, and rye, as well as corn, buckwheat, and other cereal grasses cooked in a variety of styles. Short-grain or medium-grain brown rice is the staple today in most macrobiotic homes around the world, generally pressure-cooked or occasionally boiled, and is eaten at least once a day. It may be cooked plain or together with about 10 to 20 percent millet, barley, whole wheat berries, fresh corn kernels, or other grain. It may also be cooked together with a small volume of adzuki beans, lentils, chickpeas, or other beans. The majority of whole grains are to be eaten in whole form, and ideally constitute the center of every meal. Occasionally, several times a week, whole-grain products, such as cracked wheat, rolled oats, noodles, pasta, unyeasted sourdough wheat or rye bread, and other unrefined whole-flour products may be taken as part of this category. White flour and other highly refined and polished grains are avoided or minimized. From time to time, organic white rice may be taken for relaxation, enjoyment, or medicinal benefits. Whole grains should be freshly prepared at least once a day and may be used for leftovers the same day or the next day.

SOUP

One to 2 servings of fresh soup are consumed each day, either a cup or bowl, making up about 5 to 10 percent of daily food intake. The soup is frequently seasoned with miso (naturally fermented soybean paste) or shoyu (naturally fermented soy sauce), to which wakame (a sea vegetable) and carrots, onions, or seasonal land vegetables are added during cooking. The taste of miso or shoyu should be mild, not too salty or too bland. Barley miso, rice miso, or hatcho (all-soybean) miso, aged for two to three years naturally, are recommended for regular use. A wide selection of sweet vegetable soups, bean soups, and grain soups may also be prepared. Soup is to be prepared with fresh ingredients each day and not be canned, packaged, or precooked.

VEGETABLES

About 20 to 30 percent of daily food includes fresh vegetables prepared in a variety of ways, including steaming, boiling, and nishime-style (long simmering). Vegetables are also occasionally sautéed, stir-fried, baked, deep-fried, or prepared tempura style. Further, salads are boiled, pressed, or occasionally eaten fresh. The vegetables include a wide variety of leafy green and white vegetables such as kale, collard greens, broccoli, and watercress; round and ground vegetables such as cabbage, onions, and fall- and winter-season squashes and pumpkins; and root vegetables such as carrots, daikon, and burdock. Shiitake and other mushrooms are also used occasionally. The major portion of vegetables is cooked and a minor portion is pickled or eaten raw. When preparing root vegetables, the root and leaf portions may be cooked together to achieve a balance of energy and nutrients. Tropical and semitropical vegetables are best avoided, including eggplants, potatoes, tomatoes, asparagus, spinach, sweet potatoes, yams, avocados, peppers, and others, unless you live in a hot and humid climate. Mayonnaise and commercial salad dressings should also be reduced or minimized. Vegetables are to be prepared as freshly as possible and not canned, frozen, or bottled, which reduces their energy and nutrients. As much as possible, vegetables are to be eaten the same day they are prepared.

BEANS

A small portion, about 5 to 10 percent of daily food, consists of cooked beans or bean products. Beans for regular use include adzukis, lentils, chickpeas, and black soybeans, while all other beans may be used on occasion. Bean products such as tofu, tempeh, and natto may also be used daily. Beans will keep for about 24 hours and may be reheated or added to soups, stews, and other dishes.

SEA VEGETABLES

A small volume of sea vegetables, about 2 percent, is taken daily, including nori sheets, wakame, and kombu. Nori, the thin sheets used to wrap sushi, is eaten as a condiment, while wakame is used daily in miso soup, and kombu is frequently cooked with grains, beans, and vegetables as a seasoning to supply minerals. Hijiki or arame may be taken as a small side dish about twice a week, while all other sea vegetables such as dulse, sea palm, and Irish moss are optional. Sea vegetables are very strong and after cooking will usually keep for a day or two.

SEASONING

Naturally processed white sea salt is used as a regular seasoning, along with miso (soybean paste) and shoyu (naturally fermented soy sauce). Daily meals, however, should not have an overly salty flavor, and seasonings are generally added during cooking and not at the table. Other seasonings may be used occasionally such as umeboshi plums, umeboshi vinegar, rice vinegar, lemon, ginger, horseradish, mirin, garlic, mustard, black or red pepper, and orange. Naturally processed, unrefined vegetable oil is used in cooking, especially light or dark sesame oil. Kuzu is the principal thickener used for gravies and sauces. Commercial seasonings, herbs, spices, and other sugary, hot, pungent, aromatic, or stimulant seasonings are avoided or minimized.

CONDIMENTS

Condiments are placed on the table for use, if desired, to balance the meal. Condiments for daily use include gomashio (toasted sesame seed salt), made usually from 16 to 18 parts roasted sesame seeds to 1 part roasted sea salt, half ground together in a small earthenware bowl called a suribachi; roasted wakame or kombu powder, made from baking these sea vegetables in the oven until black and crushing them in a suribachi and sometimes adding toasted sesame seeds and storing in a small container or jar; umeboshi plums, small salted plums that have been dried and pickled for many months with sea salt and flavored with shiso (beefsteak) leaves; tekka, a root vegetable combination of carrot, burdock, and lotus root chopped finely and sautéed in sesame oil and miso for many hours; and green nori flakes. Other condiments may be used from time to time.

PICKLES

A small volume of homemade pickles is eaten each day to aid in digestion of grains and vegetables. A variety of vegetables may be used to make pickles, including daikon, red radish, turnip, carrot, cabbage, cauliflower, and turnip. These are made with bran, brine, miso, shoyu, or umeboshi and are aged from several hours to weeks, months, and even years. Lighter pickles (pickled for a shorter time) are recommended in spring or summer or for persons who need to reduce their salt intake. Saltier pickles (pickled for a longer time) can be eaten during colder weather or by those who need to strengthen their condition. Sauerkraut is a traditional pickle and may be eaten regularly. Commercial pickles made with spices, sugar, and vinegar are avoided or minimized.

GARNISHES

To balance various dishes and make the meal more beautiful, garnishes may be used frequently. These include grated fresh ginger root, chopped scallions, grated daikon, grated rad- ish, grated horseradish, green mustard, lemon slices, orange slices, red pepper, black pepper, and others.

BEVERAGES

Natural water is used for drinking, cooking, and preparing teas. Spring water, well water, or filtered water are most suitable. Bancha twig tea is the principal beverage, while roasted barley tea, brown rice tea, and other grain-based teas or any traditional, nonstimulant, nonaromatic beverage may be used occasionally.

Supplemental Foods for People in Usual Good Health

ANIMAL FOOD

A small volume of fish or seafood may be eaten a few times per week. White-meat fish is less fatty and oily than red-meat and blue-skin varieties. This includes cod, haddock, flounder, trout, and many others. It should be taken with grated daikon, lemon, or horseradish as a garnish and plenty of fresh vegetables at the meal. Infrequently, other types of fish, seafood, or shellfish may be taken. All other animal food is customarily avoided in the modern macrobiotic community, including meat, poultry, eggs, and dairy foods of all kinds.

FRUIT AND JUICE

Fruit may be taken several times a week, preferably temperate-climate fruit such as apples, pears, apricots, berries, or melons. It may be taken stewed or cooked, naturally dried, or fresh in season with a pinch of sea salt. Tropical fruits such as bananas, pineapples, mangoes, papayas, figs, dates, and kiwis are avoided or minimized. Citrus fruits such as orange, tangerine, and grapefruit may be taken in small volume, especially in season or in warmer weather. Juice is very concentrated and has more expansive effects than fruit. A small volume of cider or temperate-climate juice may be taken, preferably in season and at room temperature or warmer.

NUTS AND SEEDS

A small volume of nuts and seeds may be taken, about 1 cup a week. Almonds, walnuts, pecans, and other smaller nuts are preferred over large or tropical varieties of nuts, such as cashew, macadamia, and Brazil nuts. Sesame, sunflower, pumpkin, and other seeds may be eaten lightly blanched or roasted as an occasional snack. Nut and seed butters are highly concentrated and may be taken in small volume.

SNACKS AND DESSERTS

Delicious snacks and desserts may be taken in moderate volume two or three times a week and may include a wide array of sweet dishes prepared with natural ingredients. Often desserts can be prepared with sweet vegetables such as squash, pumpkin, and parsnip; fruits such as apples, berries, or melon; chestnuts; adzuki beans; and other naturally sweet foods without a concentrated sweetener. However, for dishes that need a strong taste, a grain-based sweetener is recommended, including amasake (a fermented sweet rice beverage), barley malt, or brown rice syrup. Soft snacks such as mochi, sushi, noodles, puddings, kanten, and chest- nuts are preferred over hard baked snacks and desserts. Cookies, cakes, pies, pastries, rice cakes, popcorn, and puffed grains, however, may be taken in small volume. For custards, whipped toppings, and frosting, agar-agar, tofu, tahini (roasted sesame butter), or kuzu (a white root that is used to thicken dishes) may be used instead of eggs, cream, milk, and other animal products. In macrobiotic households today, sugar, chocolate, brown sugar, honey, molasses, fructose, saccharin, and other highly refined or artificial sweeteners are strictly avoided. Maple syrup is used sparingly for special occasions.

BEVERAGES

Recommended daily beverages include bancha twig tea, roasted brown rice tea, roasted barley tea, and other traditional nonstimulant, nonaromatic teas. Spring water, well water, or filtered water is used for daily drinking, cooking, or preparing teas. Occasional-use beverages include kombu tea, umeboshi tea, mu tea, and grain coffee (made without figs, dates, or tropical sweeteners). Carrot or other vegetable juice may be taken several times a week. Infrequent-use beverages include green tea, soy milk, beer, sake, and other light to moderate alcoholic beverages. Stimulants such as coffee, decaf, black tea, and aromatic herbal teas such as peppermint, rose hips, and chamomile are avoided or minimized. Chlorinated, fluoridated, and other chemically treated water is avoided, as are distilled water, carbonated and bubbling waters, soft drinks, very cold beverages, and hard liquor.

Way of Eating

The standard way of eating provides a complete balance of energy and nutrients. There is no need to count calories or calculate individual nutrients. You may eat regularly 2 to 3 times a day, as much as is comfortable, provided the proportion of each category of food is generally observed. Thorough chewing is essential to digestion, and it is recommended that each mouthful of food be chewed 50 times or more until it becomes liquid in the mouth. As Gandhi wryly observed, drink your food, and chew your liquids. Eat when you are hungry, but it is better not to overeat. Leaving the table satisfied but not full is recommended. Similarly, drink only when thirsty, but do not unnecessarily restrict liquid. Avoid eating for three hours before sleeping, as this can cause stagnation in the intestines and throughout the body, overburden the pancreas and contribute to hypoglycemia, and disturb the kidneys and bladder.

Before and after the meal, express your appreciation to God, the universe, or nature for the food you have received, and reflect on the health and happiness it is dedicated to creat- ing. Appreciation may take the form of grace, prayer, chanting, or a moment of silence. Express your gratitude to parents, grandparents, and past generations who nourished us and whose dream we carry on, to the plants and animals that gave their lives so we may live, and to the farmers, manufacturers, distributors, retailers, and cooks who contributed their energies to making the food available. Every day it is also helpful to reflect on your physical, mental, and spiritual condition. Take just a few minutes to review the events of the day, including thoughts, feelings, and behavior. Try to connect them with your way of eating, especially foods consumed in the last 24 hours. Soon a clear pattern will emerge, and you will know intuitively what kind of effects different foods and beverages have on your daily health and happiness.

From the Hardcover edition.

Excerpted from The Macrobiotic Path to Total Health by Michio Kushi and Alex Jack Copyright © 2003 by Michio Kushi and Alex Jack. Excerpted by permission of Ballantine Books, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

About the Author

Michio Kushi is a leader in the international macrobiotic community. The author of many books, Kushi received the Award of Excellence from the United Nations Writers Society. In recognition of his role in launching the modern health and diet revolution, the Smithsonian Institution opened a permanent Kushi Family Collection on Macrobiotics and Alternative Health Care in 1999. Kushi lives in Brookline, Massachusetts.
More by Michio Kushi

Alex Jack is an author, teacher, and dietary counselor. He is the author or editor of several books, including The Cancer Prevention Diet, Imagine a World Without Monarch Butterflies, and The Mozart Effect. President of Amberwaves, a network devoted to preserving whole grains from the threat of genetic engineering, he lives in western Massachusetts with his wife and family.
More by Alex Jack

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The Hip Chicks Guide to Macrobiotic

Wednesday, April 15th, 2009

PRODUCT DESCRIPTION The Hip Chick’s Guide to Macrobiotics by Jessica Porter

For those of you unfamiliar with the Kushi Institute’s “Way To Health Program”, It is a weeklong immersion into macrobiotics where on average 12 people arrive at the Kushi Institute Sunday evening, with many having very serious health problems, and often only a spattering of macrobiotic knowledge. When they leave the following Saturday, they are to have learned enough to begin a successful practice of macrobiotics. A pretty tall order to pull off, right? Jessica was the manager of this program for two years, she knows what essential information must be conveyed to the beginning person to macrobiotics, and she does it in a very interesting and at the same time witty manner. She goes far beyond the essentials, sure there are many books out there that cover the basic concept of yin and yang, but there are far fewer that attempt to tackle the teaching of the Twelve Laws of Change of the Infinite Universe. Jessica shows us the 12 laws at work in her own life, so hopefully we can more easily apply them to our own. With these passages, Jessica is transformed from mere author to the heroine of the book, and in the process without our realizing, she has succeed in teaching us what would regularly be some very difficult material to grasp.

Jessica includes a very large section of recipes in her book, besides including probably every dish a beginner would want to have in their recipe repertoire, like nishime, nabe, and kinpira, there is also huge amount of recipes that long term macros probably have not seen elsewhere. I personally have made the Amaranth and Apricots recipe and was quite pleased to find such a unique recipe. There are many more that I can’t wait to try out like mock tuna, or Black-Eyed Pea Croquettes, hambulghur helper, or peanut butter cups from the extensive dessert section. This is definitely not a situation where you buy a new book, and are soon disappointed to find that it really just has 1 or 2 truly useful recipes to use that you already did not have from somewhere else. I do not think I have never seen anywhere else Jessica’s recipe for sourdough bread, which interestingly enough is steamed rather than baked, as baking is something one wants to try to minimize when possible.

Maybe the nicest thing about this book is that it is so contemporary. Yes there are some very nice macrobiotic cookbooks out there, but sadly many of them are from the late eighties, and early nineties when I first began my practice of macrobiotics. There are so many new issues that have appeared on the horizon since then, like genetically modified foods, newer sweeteners like stevia and sugar cane, low carb diets, or many of the new highly processed “convenience health foods” now on the market, Jessica addresses them all, plus gives frank information on timeless ones like dairy, meat, chicken, nightshade vegetables, alcohol and much more.

Finally there is a great chapter entitled Beyond Diet, a handy glossary, and a very comprehensive resources section including macrobiotic counselors, places to study, mail order resources to buy food, and a great selection of web sites to check out. All in all, this is a great book for both the beginner, and those of you that are long time macros. Probably the best advice that Jessica offers to someone that is just easing into macrobiotic cooking is. “Maybe there is no garnish for the soup. Perhaps you never made it to the seaweed dish. Who cares? It doesn’t matter. The Macro Police are over at Madonna’s house.” This in a nut shell sums up the overriding philosophy of the book, provide comprehensive information about macrobiotics, but never make it dull or boring.

Heralded by New York magazine as one of the city’s most popular diets, macrobiotics has become the latest trend in dieting, thanks to high-profile supporters like Madonna and Gwyneth Paltrow.

Speaking to the generation of young women looking to extend their healthy lifestyles beyond yoga and Pilates, macrobiotic chef and instructor Jessica Porter offers fresh, contemporary, and accessible insight into one of the world’s oldest, yet most popular, diets. She explains that by eating good quality whole foods, any woman can experience physical, sensory, emotional, and intellectual freedom.

The effects of eating a macrobiotic diet can extend beyond basic health to weight loss, beauty, better sex, and peace of mind. Cooking tips and recipes are combined with Jessica’s no-nonsense philosophy and witty anecdotes to create a lifestyle book that will inspire women to hit the kitchen with an understanding of how to strengthen their minds and bodies through food.

Author Biography: Jessica Porter is a macrobiotic chef, cooking instructor, and hypnotist. She completed her macrobiotic training at the Kushi Institute in Beckett, Massachusetts. She hosts a weekly radio show in Portland, Maine, has written and appeared in her own one-woman show, Zen Comedy, and has been featured in Simon Doonan’s recent book, Wacky Chicks: Life Lessons from Fearlessly Inappropriate and Fabulously Eccentric Women.
Paperback: 289 pages ; Dimensions (in inches): 0.80 x 9.16 x 7.48
Publisher: Avery Publishing Group; (September 9, 2004)
ISBN: 1583332057

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Alternative medicine

Wednesday, April 15th, 2009

ALTERNATIVE MEDICINE
Following Congressional hearings, the U.S. Congress mandated the National Institutes of Health (NIH) to open the Office of Alternative Medicine (OAT) in 1993 and begin funding the most promising therapies, including macrobiotics, Native American medicine, homeopathy, music therapy, acupuncture, and other modalities. In 1998, the office was renamed the National Center for Complementary and Alternative Medicine, and Congress increased the annual budget from $20 million to $50 million.
Several medical schools, colleges, and universities have opened alternative medical centers. By 1998, 62 percent of medical schools in the U.S.—nearly two in every three—offered courses in alternative and complementary medicine.
The first public natural health clinic opened in Seattle in 1996. The clinic offers low cost natural therapies, including acupuncture, nutritional counseling, biofeedback, Chinese herbal medicine, and other alternative treatments to the public, especially low-income patients. The estimated cost of the pilot program, funded by the government, is $3 million.
Meanwhile, insurance companies are beginning to reimburse and encourage alternative medical practices. Oxford Health Plans became the first large medical insurer to offer alternative medicine coverage in 1997. No physician referral is required. The company cited a survey of its 1.5 million members showing that 33 percent had used some form of alternative medicine in the last five years. On the West Coast, Kaiser Permanente, the nation’s largest HMO, offers reimbursement for acupuncture and other alternative medical services in California. Blue Cross/Blue Shield are experimenting with similar coverage in the Pacific Northwest.
In a widely publicized survey, the New England Journal of Medicine reported in 1993 that one in every three Americans used alternative medicine.
By 1998, the figure had risen to 42 percent, and the number of visits to alternative practitioners exceeded those to primary care physicians. See Acupressure, Asthma, Fibroymyalgia, Five Transformations, Multiple Sclerosis, Native American Diet, Pregnancy, Skin Problems, Yin and Yang.
Sources: D. M. Eisenberg et al., “Unconventional Medicine in the United States,” New England Journal of Medicine 328:246-52, 1997; M. S. Wetzel et al., “Courses Involving Complementary and Alternative Medicine at U.S. Medical Schools,” Journal of the American Medical Association 280:784-87, 1999; David M. Eisenberg et al, “Trends in Alternative Medicine Use in the U.S., 1990-1997,” Journal of the American Medical Association 280:1569-1575, 1998.

• Clinical Guidelines in Complementary and Alternative Medicine (CAM) - In 1995, the Office of Alternative Medicine convened an expert panel to propose guidelines for clinical practice. Noting that estimated office visits to CAM providers (425 million a year) exceeded the number of visits to primary care physicians (388 million) and that Americans spent $10 billion annually on alternative therapies, the panel stated that it was important that the public be informed about the advantages and disadvantages of CAM.
While professional standards and practices need to be standardized, the panel questioned the assumption that recommendations for CAM must await clinical trial evidence. “Some would argue that the need for CAM to collect evidence in a format acceptable to conventional Western medicine (e.g., randomized trials) is itself a false premise. Reliance on empirical data from controlled experiments to infer effectiveness is a reductionist Western epistemology that is not shared by many of the cultures from which some CAM practices originate.” The report mentioned, for example, that acupuncture has been practiced for more than 3000 years, outspanning “the entire life of newtonian science by several millennia.” Organ-specific results are commonly less important than overall patient well-being, respecting the pa-tient’s personal experience, and dynamic relational issues. Conventional diagnostic models have little relevance, the panel noted, to traditional models of disease origin and development, especially those involving energy balance.
Like psychiatric and mental health therapies, CAM approaches are often not reproducible, because they are highly individualized or recognize an association between the dynamics of the clinician-patient relationship.
“In the long-term, a worthwhile goal is to develop holistic, cross-cutting practice guidelines that specify, for a patient with a given health problem (e.g., cancer), the full range of treatment options available in all areas of conventional medicine and CAM, the benefits and harms that can be expected from each choice, and the nature of the supporting evidence,” the panel concluded.
Source: “Clinical Practice Guidelines in Complementary and Alternative Medicine: An Analysis of Opportunities and Obstacles,” Archives of Family Medicine 6:149-54, 1997.

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Macrobiotic rice mochi

Wednesday, April 15th, 2009

Traditional Mochi manufacturer

Nobuyuki Kojima was born in Nagoya in family of wholegrains merchant and for the whole life works with rice. As a young boy was in family business responsible for disseverment brans from natural rice, to get white rice. He was always happy for the father’s success in business with this rice and he was proud of it.

In 23 years was affected by weakening kidney disease, 6 month was bind to bed. If classical medicine totaly failed, he was searching desperately for some relief. He decided to leave hospital and immediately start 20 days fasting. Using traditional medical practices as acupuncture, herbs and yoga, slowly getting back his vitality and strength.

It was irony, that one day after his recovery and entering to job to the manufacturing of white rice, one of his customers asked him for wholewheat rice. Kojima was shocked. More than 100 passed years was white rice main foodstuff across the whole Japan. “What do you want to do with whole rice?” asked him Kojima. “Want to eat for my health” replied older man with smile. Customer told to Kojima, that he was recommended to whole rice by macrobiotic master for the condition strengthening of his heart. Except this he told him, that everyday intake of whole rice had substantial influence on complete improvement of his condition.

This conversation played out about 25 years before and strongly influenced Kojima’s life. Not only he began consume whole rice that positively influenced his health, but in year 1974 he began make mochi from it. In this time was production of mochi from anything else than white sweet rice nonunderstand. Kojima was also not understand.

Mochi production from whole grain rice

In the present days Kojima produce tons of mochi monthly from brown rice and he is using methods that he come to after years of practice. His seven days production process begins by boiling of 600 kg sweet brown rice in steam, from which he make about 800 kg mochi. In steam processed rice go trough mill, so it’s more mushed than rice processed for example with hand meat mill. Gristing do change the rice to sticky dough.

Further this dough is churned 60 times on the specialy constructed machine. During this churning phase are remaining whole grains mashed, until they change to smooth fine-grained sticky substance. Kojima intuitively feels, that this heavy churning is what gives mochi its concentrated energy.

After churning, while mochi is still hot and soft, it’s stored to boxes with grided bottom and in this is put to fridge for three days. Iced mochi is easily cut on pieces approximately 2,5 x 5 cm. For Kojima overtake possible contamination, immediately these pieces pack to vacuum and by steam sterilize. This packing process gives mochi lifetime of one year and this helps Kojima export to the whole world.

In Japan and North America too, is most popular Kojima’s mochi from 100% organic sweet brown rice. Nevertheless Kojima produce other types of mochi, to which he adds millet, mugwort or black sesame seeds.

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Is macrobiotic diet expensive

Wednesday, April 15th, 2009

Is macrobiotic diet expensive

How much does it cost to eat macrobiotic diet, do you pay more for your macrobiotic foods than for the regular, is macrobiotic only for rich people?

At first, please excuse my poor English, that’s not my native language, but I am still trying even with such hard themes like macrobiotic. But I think I have something to say here.. actually any comments and tips about my bad spelling and grammar are very welcomed, so I can learn.

The macrobiotic diet is viewed by many people as expensive form of eating. They see all the pricey products in the organic shops and think that it’s only for the lucky ones, with high salaries. Maybe also the celebrities, like Madonna, Gwyneth Paltrow, Sting that are known for eating macrobioticaly, add to this image that you need a lot of money to be on the macrobiotic diet. It’s well known fact, that you pay more for the real organic quality products, like vegetables, fruits, etc. As sad as it is, we have to accept that fact and not be tempted to exchange our real health for the money, by the means of paying less for the worse quality products. This is my first point to this thing.
But the most important thing I want to share here is, that the whole concept of macrobiotic diet being very expensive, is totally wrong. It’s far from truth and is shared only by the people that don’t eat macrobiotic at all, or that have very little experiences. This is spread by the people that only think about eating macrobiotic, but never started. They find negative aspects of this diet and if they can’t find any, they come with the “high cost” theory. I always suggest them, to try this wonderful diet for at least one month and then they will see if it’s really true. I am also willing to pay them for whatever they spend over their monthly limit. I am ok with offering something like this, because I am eating 4 years macrobioticaly and since my start I save 10-50% of my monthly food expanses, when I compare them to my previous bills (when eating non-macrobiotic food) and when I compare them with friends that are on the typical US diet.
There’s simple reason for this. The most costly macrobiotic foods are the ones, that are used very sparingly or that are used daily, but with a very small amounts. The most expensive macrobiotic foods are: seaweeds (wakame, kombu, hiziki, arama), miso (barley, rice, hatcho), malts and syrups (barley, rice, corn, maple), protein rich products (tofu, tempeh, natto, seitan), tahini (sesame paste), high quality cold pressed oils (sesame, sunflower, olive), organic vegetables and fruits.
I am talking about food costs here only. I don’t mention the initial investment into the cooking ware like pressure cooker, good knife, possibly good quality cooking pots (preferably ceramic ones), suribachi. You can omit many of the cooking ware and be content with the simple pressure cooker (you can also omit this one for the first month and test the macrobiotic diet with a simple pots).

For the expensive foods I mentioned above, I will add few comments to each. As I said, they are used very sparingly or in a tiny amounts.

Miso - you don’t need to buy than more type of miso for the start. The optimal daily amount of miso per person is 1 teaspoon. So you can imagine how long does 1 miso jar will last. For me it’s about 1-2 months.

Seaweeds - again, you don’t need many of them for the start. You can start simply with wakame for example. And they will cover your minerals, trace elements nicely when cooked in the miso soup. 1 Wakame packet will last me for 3-6 months. You can buy Kombu as the second, that is used for grain cooking and especially for the cooking of beans.

Malts - suggested ideal amount of malts per person per day is 1-2 teaspoons. Again, you can gues how long 1 jar of malt will last you. I am ok with 1 jar of barley malt every 7-14 days.

Soya products - if you want to be cheap, you can cover your protein body needs with a simply pressure cooked beans, which are also very delicious and are even more recommended than the processed foods like tofu, tempeh, natto, seitan. You can also prepare seitan at home, it’s quite easy. And because in macrobiotic diet, proteins are covered by 10-20% of the whole food plate, you will eat a small piece of these products in the end.

Tahini - not used very often, I am using 1-2 teaspoons 3 times a week.

Cold pressed oils - recommended amount is 1-2 tablespoons per day. I recommend sesame or sunflower for the start.

Organic vegetables and fruits - if you want to really save some money, don’t buy always organic veggies. But I consider this part as the investment to my better health and better life future. I don’t look behind for money, when we talk about health achieved by the natural way of prevention. It’s up to you. But I also started with the non-organic vegetables and my health was getting better everyday. So, don’t stress it and buy organic if you feel ok with spending money for it.

My 10-50% saving factor is achieved by a simple thing. The macrobiotic diet base on the whole grains. And the grains are very nutritious for the price they cost. You will be perfectly satisfied with 500g of grains per day and I am not sure about the US prices but 1 pack of rice is very cheap in my country.

That’s it. For me, the macrobiotic diet is very cheap, money saving and I can’t agree with the “expensive theory” at all.

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Macrobiotic dog food diet

Wednesday, April 15th, 2009

Diet 1 - Macrobiotic

The word - macrobiotic - does come from Ancient Greek: macros - means big, bios - stand for world (universe, cosmos). This philosophy comes out from the assumption that man is part of the nature and universe and his health is conditioned by the way, how he accepts the world and his relationships with his neighbourhood. Everybody should be at least as healthy to be fully happy from the life.

Macrobiotic, macrobiotic diet

Macrobiotic and menu according to macrobiotic principles may be appropriate supplement or even the base of the diet for food allergy. In accordance to diets, as a necessary precaution to food allergies and intolerances, I assume, that acceptation of some principles of macrobiotic and subsequent menu adjustment could be appropriate method, how to relief oversensitive immunity systém and whole organism of allergic people and in the same time enlarge already poor menu.

Further are then introduced very brief macrobiotic principles, with this, that continuously will appear new recipes from this area.

It’s a way of eating and lifestyle, that is known for several thousand years. In the modern times come up more often to bigger distraction of man from nature, which consequences are more and more not only known diseases, but also diseases and sick conditions, with that new modern medicine can’t help.

The principle of macrobiotic diet is food rich on cereal, legumes, fresh vegetables and fruits and necessary big restriction of meat, cheese, eggs, poultry and refined foods with small contents of fibre, furthermore salt, sugar and fat.

Requirements for correct alimentation and nutrition coming out of geographical location, climate, place, profession demandingness and individual differencies as e.g. state of health.
Makeup of macrobiotic foods

Modern cooking consist of big amount of refined and synthetic foods. It’s assembled particularly satiated animal lipids, cholesterol, refined vegetal lipids, excessive degree of salt, sugar and chemical additives.

Structure of macrobiotic foods

50- 60% cereals (whole grains), 20-30% vegetables, 5-10% legumes and seaweeds and 5-10% soups and 5 percent of relish and remaining foods.

Principles of macrobiotic diet for inhabitants of temperate zone

Consumption of shellfish, mollusc and fishes (compensation of pork, beef and poultry meats).
Soya products (milk products compensation).
Consumption of foods in the most natural shapes - unhusked grains of cereals and their flours, that replace white flour.
Elimination of refined sugars from the diet and their substitution for compound sugars (polysacharides) - they burn slower.
Considerably bigger and more often use of legumes in our menu.

Basic foods in macrobiotic

Whole grains

Cereal grains have to stay whole and also be consumed as whole. They are prepared by cooking in pressure cooker or baking in ceramic pot. The main consumed grains are wheat, barley, brown rice, buckwheat, corn, millet, oat, rye.

Vegetables

In macrobiotic they make together with whole grains the base of the diet. The best is fresh, from home market. We should use seasoned vegetables, thus it’s not suitable to use vegetables, that is not commonly growing in our zone. In the winter is therefore good to consume marrow, cabbage and root vegetables. Vegetable is also recommended to consume with fish, because it help digesting of fish meat. Amongst unsuitable vegetables we classify spinach, rhubarb, asparagus, mangold and tomatoes. They include big amounts of oxalates that are often cause of allergens.

Seaweeds

Seaweeds belong to important part of macrobiotic diet. They are valuable source of vast amount of trace elements and minerals, that are necessary for optimalization of metabolic processes in our body. Seaweeds used in macrobiotic: Agar-agar, arame, Dulse, Hijiki, Irish moss, Kelp, Kombu, Nori, Wakame.

Pulses

Belong as well to basic stone of macrobiotic eating. In the present time are legumes very neglected, and that is big mistake. Legumes contain high quality proteins of vegetable source, hence they are more healthier than meat. On top of that they contain wide range of vitamins and minerals.

Soya and soy products

Also count to very important parts of macrobiotic. To their biggest advantages go easily digestible proteins. To the most used soya products belongs tofu, tempeh, miso and soy sauce Tamari and Shoyu.

Supplemental foods in macrobiotic

Salt - in macrobiotic is used solely see salt, that is obtained by volatilization of ocean water. To other supplemental products and condiments belong for example ginger, rice vinegar, onion, soy sauce, umeboshi plumps, nori condiment, gomasio (sesame seeds + see salt + sometimes powder from seaweeds) and others.
Sweetener - only naturals are used - barley malt, amasake, apple syrup.
Oil - we use only non refined oils, created by simple extraction if cold. To the regular using are the most appropriate particularly light and dark sesame oil and corn oil cold.

Beginning of macrobiotic diet

After your decision to change your whole diet and menu, there should follow gradual restriction of satiated lipids, refined starch and sugar. On the contrary you should include to your menu more cereals, pulses, vegetables, seaweeds. Every day try to eat several kinds of whole grains and vegetables, that should be dominant in cooked condition, legumes and seaweeds.

The basic kitchen tool is pressure cooker , wooden equipment, pots from stainless steel or alloy, knifes from carbon or stainless steel, big stainless steel strainer, ceramic pots for baking in the oven.

We wash foods just before cooking and use them with husk, in husk is contained the most valuable matters. We soak legumes for 8 hours before cooking (through the night at best). The water from soaked pulses strain off, the water from the whole grains you can use for cooking. Vegetable prepare by cooking but more suitable is preparation under steam. Cooked vegetable flavour with little amount of soy sauce and salt with pinch of sea salt.

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Kushi Institute Newsletter January 2009

Wednesday, April 15th, 2009

Ki newsletter
News & Updates from the Kushi Institute of Europe

January 2009

Dear Friends,

We wish you a very happy and healthy New Year. The coming year will bring many new challenges and opportunities, on global level and in your personal life. The Kushi Institute offers you an opportunity to study all aspects of life and to meet with friends from all over the world.
Here are 4 wonderful and exiting tips for a healthy, happy and peaceful start of the year 2009!

International Winter Program 2009

3 Fascinating Study Weekends with Adelbert Nelissen and Alex Jack
Adelbert and Alex both have over 30 years’ teaching experience and would like to share the deeper meaning of macrobiotics with you through the tools of yin and yang, the five transformations, Nine Star Ki, the I Ching, and other ancient systems of energetic change. In these special programs, you will learn how to harmonize with the universal Ki flow and find direction, meaning, and joy in everything you do.

Costs: € 225 incl. all meals, free accommodation (limited availability) and study materials.
Each additional weekend you take you will receive a 10% discount.
Special Winter Offer: 2nd person 25% discount
25% discount when taken back to back with the Art of Life School.
Time: from Friday 6 pm till Sunday 5 pm.

Nine Star Ki Astrology - Predictions for 2009 and the 21st Century
January 30 – February 1
2009 will be a 9 Fire year, in many ways totally opposite the 1 Water year 2008. 2009 will also be the start of a 3 Tree period of nine years. And all these periods take place in a 9 Fire cycle of 81 years (1955-2036). In short, the year 2009 from February 4 will give a total uplifting energy shift on all levels. Dramatic as well as many new challenges. Be prepared!
Will 2009 be a good year for you? What will be the economic outcome of the world financial crises? What new social, environmental, and planetary health turbulences can be expected? What moves in 2009 should you personally make (or postpone), and which months are most critical on a personal level in your relationships, your health, travel, finances, and career?
Come and study together with Adelbert and Alex these and many other interesting topics. Adelbert’s prediction during the Nine Star Ki weekend of January 2008 of the total collapse of the banking world in September of this year proved very accurate!
Exciting, inspiring, always clear and transparent!

Spring Cleansing for Body, Mind, and Spirit
February 13 - 15
Delicious, light, cleansing soups; fiber- and mineral-rich plant dishes; and refreshing, naturally sweetened desserts will complement Adelbert and Alex’s presentation as they take you on a journey of spiritual discovery and wonder to celebrate the return of spring and the start of a new 9-year Ki energy cycle. In experiencing the profound impact of food, breathing, postures, mantras, singing, and visualizations, you will discover the origin and unity of mind, body, and spirit. Together, they will guide you in finding out whether personal and planetary destiny is set or whether you can change your karma and how. You will be introduced to spiritual techniques to discover previous lives and learn why you came to this earth and selected your parents. Through group discussions, simple but very effective spiritual exercises, chanting, and proper chewing, a new dimension of human life may open up for you.

The 5 Transformations: The Compass for Everyday Life
April 10 - 12
Do you need to orient, or reorient, yourself in a clearer, healthier, more rewarding direction? This program offers a complete overview of all aspects of life and will help you discover the universal laws of cause and effect that govern all things. You will learn how the cycle of life can be explained in five stages of energy and be applied in all aspects of life: the plant world, the animal world, health and sickness, war and peace, economy, politics, psychology, relationships, art and architecture, science, history, spirituality, and destiny. The most extensive macrobiotic workshop ever offered on the 5 transformations, this program will give you the practical tools to understand energy flow, manage your life, and realize your goals.

The Art of Cooking School Winter Program
with Adelbert, Wieke and Horriah Nelissen

Improve your health, improve your skills!
An intensive training course in macrobiotic cooking for total health

- Daily demonstrations and workshops
- Group discussions with personal recommendations
- Creative and personal menu planning
- Study guide including recipes and techniques

February 19 – 22
Cooking for Emotional Balance and Physical Strength
Warming and strengthening dishes

April 2 – 5
Purifying Spring Cooking
Cleansing dishes and drinks, also for weight control

Costs: € 425
incl. all meals, free accommodation (limited availability),
classes and certificate of completion.
2nd person 10% discount.
Each additional weekend you take you will receive a 10% discount.
25% discount when taken back-to-back with The Art of Life School.
Time: from Thursday 6.00 pm till Sunday after lunch.

The Art of Life School
A professional training program in 5 levels, each 11- 13 days,
for personal health and development

The studies have in view physical, mental and spiritual development, health and wellbeing:
Level 1 – Personal development, health and wellbeing
Level 2 – Social development, health and wellbeing

Dates for 2009
Level 1 March 15 – 27
Level 2 April 13 – 25

Costs: € 1395 per level incl. free accommodation (limited availability),
all meals, classes and study guide

Visit our website for detailed information at www.macrobiotics.nl

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Cholesterol

Wednesday, April 15th, 2009

CHOLESTEROL
Cholesterol, a waxy, fatlike substance produced in the liver, contributes to cell membranes, vitamin D, sex and adrenal hormones, bile production, and other metabolic processes. However, in excess, it causes atherosclerosis, or the build up of plaque in artery walls, that can cause a heart attack, stroke, or peripheral artery disease.
High serum cholesterol is associated with consumption of foods high in saturated fat and dietary cholesterol, including eggs, meat, poultry, and dairy foods. Whole grains, beans, soy products, sea vegetables, and other plant quality foods can suppress or lower cholesterol in the blood. Risk of cardiovascular disease is commonly measured by total cholesterol, the ratio of total cholesterol to “good” HDL cholesterol, and various cholesterol fractions. See Beans, Complex Carbohydrates, Heart Disease, High Blood Pressure, Oats, Sesame, Soy Foods, Tarahumara Diet, U.S. Surgeon-General’s Report, Vegetarians, Vitamin B-12, Wakame, Wheat, Whole Grains.

• Pioneer Study Links Diet, Blood Pressure, and Cholesterol - In one of the first studies to show the direct effects of animal food on raising blood pressure, a study of 21 macrobiotic persons by Harvard Medical School researchers found that the addition of 250 grams of beef per day for four weeks to their regular diet of whole grains and vegetables raised serum cholesterol levels 19 percent. Systolic blood pressure also rose significantly. After returning to a low-fat diet, cholesterol and blood pressure values returned to previous levels.
Source: F. M. Sacks et al., “Effects of Ingestion of Meat on Plasma Cholesterol of Vegetarians,” Journal of the American Medical Association 246:640-44, 1981.

• Soy Lowers Cholesterol - Soy protein in tofu, tempeh, and other soy products can significantly lower cholesterol levels in people with moderately high to high levels, according to a review of 38 trial studies. The higher the cholesterol, researchers said, the greater the ability of soy protein to bring it down. The report found that a diet including 47 grams of soy protein a day cut cholesterol levels by an average of 9.3 percent in a month. For those with cholesterols over 300, the count dropped 20 percent. Harmful triglycerides are also blocked by soy protein, the scientists observed.
“Even a 10 to 15 percent reduction in blood cholesterol levels results in a 20 to 30 percent reduction in the risk of coronary heart disease,” said Dr. James W. Anderson of the University of Kentucky and one of the authors of the report. “This has the potential of making a huge impact on American public health.”
Source: Natalie Angier, “Health Benefits from Soy Protein,” New York Times, August 3, 1995.

• Reducing Cholesterol in Children - Top American health officials joined in calling for a low-fat, low-cholesterol diet for everyone over age two to prevent heart disease in later life, not just for adults at risk for heart attacks and other cardiovascular disease. The recommendations, sponsored by a panel convened by the National Heart, Lung and Blood Institute and the Cholesterol Education Program and endorsed by a coalition of forty-two major health and medical organizations, called for the cholesterol testing of all children whose parents or grandparents had heart attacks or other cardiovascular problems, including a parent with blood cholesterol over 240.
The panel called for reductions in fat consumption and for intake of more grains, vegetables, and fruit.
Groups that endorsed the report included the American Medical Association, the American College of Physicians, the American Public Health Association, the U.S. Food and Drug Administration, the U.S. Department of Agriculture, and the U.S. Department of Health and Human Services.
Source: Warren E. Leary, “Cholesterol Tests Are Recommended for a Quarter of Children,” New York Times, April 9, 1991.

• Low-Fat Diet Reduces Cholesterol - In a study of 1,232 men aged 40 to 49 with high cholesterol who were put on a low-fat diet, researchers found a 13 percent reduction in mean total cholesterol levels in comparison to a control group. At the end of 7.5 years, the incidence of heart attack and sudden death was 47 percent lower in the experimental group. The scientists attributed the changes to reduced cigarette smoking and diet.
Source: I. Hjermann, “Effect of Diet and Smoking Intervention on the Incidence of Coronary Heart Disease: Report from the Oslo Study Group of a Randomised Trial in Healthy Men,” Lancet 2:1303-10, 1981.

• Heart Deaths Decline - America’s declining cholesterol levels and change to a diet lower in fat have coincided with a 54 percent decline in heart disease deaths between 1978 and 1990. During this period, the average cholesterol level in adults dropped from 213 milligrams per deciliter of blood to 205, a 4 percent decline, according to figures compiled by the National Center for Health Statistics.
Studies have shown that for every 1 percent drop in cholesterol level, there is almost a 2 to 4 percent drop in coronary heart disease. The proportion of adults with high cholesterol (over 240) fell from 26 percent to 20 percent during this period.
Source: “Study Shows Drop in Cholesterol Levels in U.S.,” Boston Globe, June 16, 1993.

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Children’s lunch programs

Wednesday, April 15th, 2009

CHILDREN’S LUNCH PROGRAMS
Several school systems around the United States have introduced brown rice, tofu, and more healthful foods, but as a rule school lunches are still high in fat and cholesterol, dairy, sugar, and highly processed foods.

• Soy Approved for School Lunch Programs - In 1983 the U.S.D.A. approved the use of soy products and other vegetable protein products as partial substitutes for meats in school lunch and some other feeding programs, noting:
• Soy products were comparable with milk in protein quality for preschool and older children.
• Except for premature infants, soy protein can serve as a sole protein source in the human diet.
• Soy foods are high in protease inhibitors that inhibit the action of various enzymes that have been associated with causing cancer.
• Soy formulas are lactose free and may benefit infants and small children who are sensitive to cow-milk protein which can cause diarrhea, emesis, vomiting, and weight loss.
• Soy products can reduce cholesterol and triglycerides in subjects with high lipid levels and protect against heart disease.
• Soy foods are useful in decreasing blood glucose responses compared with other high-fiber foods and may prevent diabetes.
“One desirable way to alter typical American diet patterns to meet the above [National Academy of Science, WHO, USDA] dietary recommendations involves partial replacement of foods of animal origin with cereals and legumes… “Although at the present time soy protein makes up only a small component of the American diet, it is expected that the many positive aspects of soy will result in increasingly greater human use of this legume. A whole variety of low-cost, highly functional soy-protein products are available for use.”
Source: John W. Erdman, Jr. and Elizabeth J. Fordyce, “Soy Products and the Human Diet,” American Journal of Clinical Nutrition 49:725-37, 1989.

• Natural Foods in School Cafeterias - The Food Studies Institute in Trumansburg, N.Y., initiates programs in school cafeterias to teach children natural foods cooking and the value of wholesome nutritious foods from around the world. Organizer Antonia Demas reports that children who have a “hands-on sensory experience” of cooking brown rice, lentils, and other healthful foods together “eat things their parents swear they’d never touch.” Her curriculum has been adopted by several schools across the country. For Martin Luther King Day, children made a Soul Stew with black-eyed peas, corn, and kale, after sampling eight different greens. “The rest of the year, I kept hearing from parents that their kids were begging them to buy dandelion greens,” Dr. Demas said.
Source: Karen Baar, “School Lunches: When They Love Even the Greens, New York Times, Sept. 3, 1997 and The Food Studies Institute, 60 Cayuga St., Trumansburg NY 14886; (607) 387-6884.

• The Healthy School Lunch Program - The Healthy School Lunch Program is a network of volunteers around the country which meets with students, teachers, and food service personnel, providing them with information on healthful foods, offering recipes, and assisting in meal preparation. Part of John Robbin’s EarthSave Foundation, the project publishes Healthy School Lunch Action Guide by Susan Campbell and Todd Winant , offering a comprehensive, step-by-step approach to changing school lunch programs in local communities.
Source: The Healthy School Lunch Program, EarthSave, 706 Frederick St., Santa Cruz CA 95062; (408) 423-4069.

• Nutritional Curriculum for Junior High Students - The Rite Bite is a nutritional curriculum designed for junior high students to examine their own lifestyles and learn about vegetarian and natural foods. The 141-page notebook includes teacher lesson guides, background information, and posters, as well as handouts, activities, and fix-at-school recipes for six fun, informative sessions.
Source: The Rite Bite, Physicians Committee for Responsible Medicine, 5100 Wisconsin Ave., NW, Suite 404, Washington, DC 20016; (202) 686-2210.

• Preschoolers Like Tofu - In tests of the acceptability of tofu in the lunch menus of preschoolers, analysis showed that the nutritional quality of the nine tofu recipes adhered more closely to dietary guidelines than the beef, chicken, eggs, and cheese originally served. The children accepted the tofu well, preferring it to dairy and meat in several dishes including macaroni and cheese, lasagna, tuna casserole, and quiche.
Source: H. L. Ashraf et al., , “Use of Tofu in Preschool Meals,” Journal of the American Dietetic Association 90:114-16, 1990.

• College Students Respond to Tofu - When tofu replaced meat, eggs, and dairy food as the main protein source in twelve recipes in a college cafeteria, researchers found that it increased nutrition and was well accepted by the students. The only two recipes found lacking were those for tofu nuggets, which had a poor texture, and tofu chocolate mint pie. In the latter recipe, students disliked not the tofu but the mint flavoring.
Source: H. L. Ashraf and D. Luczycki, “Acceptability of Tofu-Containing Foods among College Students,” Journal of Nutrition Education 22:137-40, 1990.

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Children’s health

Wednesday, April 15th, 2009

CHILDREN’S HEALTH
An increasing number of parents, teachers, and community organizations are concerned with the effects of the modern way of eating on children. Medical studies have begun to link hyperactivity, learning disabilities, and other syndromes with improper food. See Attention-Deficit Disorder Breast-feeding, Chocolate, Cholesterol, Dai-ry, Food Guide Pyramid, Heart Disease, Japanese Diet, Macrobiotics, Obesity, Pesticides, Prenatal Nutrition, Rice, Sea Vegetables.

• Processed Foods - In testimony before the Senate Select Committee on Nutrition and Human Needs over 20 years ago, Dr. Carolyn Brown, director of a school for learning disabled children in Berkeley, Calif., pointed to the social effects of changes in diet and lifestyle since World War II:
“Let us look for a moment at a few interesting health and social statistics. The members of this committee know well the evidence of the increase in synthetic foods, and other nutritional changes. . . . What do we know about what has happened to the children that grew up during these twenty-five years? We know that there was a sixfold increase in arrests of children under 15 suspected of murder, non-negligent manslaughter, aggravated assault, and rape. The factor increase was three for 15- to 17-year-olds, two for 18- to 25-year-olds. We know that ‘accidents’ resulting in death rose dramatically among the young, that divorce rates have continued to increase, that suicides have been rising among young people in comparison to the rest of the population. And we know that there has been an unprecedented 14-year decline in the scores of our most gifted children on the Scholastic Aptitude Tests. . . During the eight years from 1958 to 1966, children under seventeen with chronic health problems increased from 18.8 to 24.6 percent. Those from 17 to 24 showed an increase from 39 to 44.4 percent. . . .
“I would like to ask you senators, when we know what has happened during the past 25 years in terms of the increase in non-nutritous foods, radiation exposure, television exposure, and exposure to environmental toxins—and when we know that children born during that period show a dramatic increase in juvenile delinquency, arrest for serious crimes, chronic health problems, and low scores on Scholastic Aptitude Tests—is it not at least a fair question whether we are exposing our children on the whole to an increasingly powerful set of environmental stressors that is producing a broad range of forms of biosocial decline?”
Source: Testimony of Carolyn Brown, Senate Select Committee on Nutrition and Human Needs, 1977.

• Learning Disabilities - In a study of learning disabilities in children, researchers reported that diets high in refined carbohydrates raised cadmium levels, which have been associated with reduced cognitive functioning. Intellectual ability was also negatively correlated with refined food independent of cadmium, age, race, sex, and socioeconomic status.
Source: M.L. Lester et al., “Refined Carbohydrate Intake, Hair Cadmium Levels and Cognitive Functioning in Children,” Journal of Nutrition & Behavior 1:3-13, 1982.

• Macrobiotic vs. Conventional Diet - A British nutritionist found that a macrobiotic day-care center in London not only “supported normal growth” in nursery school children but also could be used as a model to implement national dietary guidelines. Comparing the nutritional adequacy of macrobiotic meals provided preschool children by the Community Health Foundation with ordinary meals at a nursery in Notting Hill, the investigator found that the macrobiotic food consisting of brown rice and other whole grains, miso soup, vegetables, beans, sea vegetables, and other supplemental foods met current U.K.-R.D.I. dietary, energy, and nutrient standards and that the children’s anthropometric measurements including weight, height, and skinfold thicknesses were normal.
In contrast, the ordinary nursery school diet was high in dairy food, lard, and other saturated fats that have been associated with the development of atherosclerosis beginning in childhood. “The diet composition of children in Group I [standard nursery] could be made more desirable by a reduction in the amount of full-cream milk and meat and an increase in the amount of cereal foods . . .,” the researcher concluded. “The total diet of Group II [macrobiotic nursery] met the U.S. Dietary Goals for fat, sugar, and carbohydrate content, although the home diets of the children were similar to that of the general population. This illustrates the power and potential of nursery meals to contribute to the adoption of a nutritionally sound and beneficial national diet.”
Source: Valerie Ventura, “A Comparative Study of the Meals Provided for Pre-School Children by Two Day Nurseries,” Department of Nutrition, Queen Elizabeth College, 1980.

• Whole Grain Diet Improves Children with Learning Disabilities - When put on a diet centered on whole grains, complex carbohydrates, and unprocessed foods, 16 children with learning and behavioral problems showed significant improvements in behavior, learning, and intelligence compared to 16 controls over a 22-week trial period. Further, cadmium and iron levels, which have been linked to learning disabilities, fell 28 and 49 percent respectively.
Source: M. and L. Colgan, “Do Nutrient Supplements and Dietary Changes Affect Learning and Emotional Reactions of Children with Learning Difficulties? A Controlled Series of 16 Cases,” Nutrition and Health 3:69-77, 1984.

• Macrobiotic Approach In Raising Health Kids - Michio and Aveline Kushi offer a macrobiotic approach to bringing up children, incorporating insights from traditional Far Eastern medicine and philosophy. Topics covered include family health and happiness; how children develop; diet and daily care; and keeping children happy. Much of the book is devoted to using diet to treat common conditions including simple fever, headaches, stom-ach ache, colds and flu, earaches, sore throats and tonsillitis, measles, roseola, mumps, chicken pox, rickets, bed-wetting and sleeping difficulties, whooping cough, pinworms, skin disorders, hyperactivity and behavioral problems, accidents, emergencies, and first aid. The book also includes recipes, a home care guide, and palm healing for children.
Source: Michio and Aveline Kushi, Raising Healthy Kids (Garden City Park, N.Y.: Avery, 1994).

• Normal Development Among Macrobiotic and Vegetarian Children - In a study of vegetarian preschool children, researchers at New England Medical Center Hospital in Boston found that the growth of macrobiotic youngsters did not significantly differ from those of non-macro-biotics before age two. After age two, macrobiotic children tended to put on weight more quickly than the children brought up on yoga diets, Seventh-Day Adventist diets, or other vegetarian regimes. Nearly all the children had been breast-fed, and it was found that macrobiotic children who had been weaned did not differ in caloric intake from nonmacrobiotics.
Source: M.W. Shull et al., “Velocities of Growth in Vegetarian Preschool Children,” Pediatrics 60:410-17, 1977.

• Low-Fat Diet Benefits Babies - Babies 7 to 13 months benefit from a diet low in saturated fat. In a case control study in Finland, researchers found that healthy infants who ate more polyunsaturated fat and less saturated fat than controls had 6 to 8 percent lower cholesterol in their blood. Both groups developed at a similar rate. The Finnish researchers noted that in earlier studies, the arteries of babies showed signs of early atherosclerosis in modern society and that exposure to a healthful diet “at the earliest possible age” would more likely adhere in future years.
Source: H. Lapinleimu, “Prospective Randomised Trial in 1062 Infants of Diet Low in Saturated Fat and Cholesterol,” Lancet 345(8948):471-76, 1995.

• Heart Disease in Teens and Young Adults - By their teens, most Americans have fatty deposits in their blood vessels, according to the largest autopsy study conducted on adolescents and young adults. The results show that most youths are at risk for heart disease, said Dr. William H. Dietz, director of clinical nutrition at New England Medical Center. The study of 1532 autopsies of young people who died from trauma found that half had coronary arteries showing evidence of early heart disease by age 19, while all 100 percent had fatty patches in the aorta, the main artery leading from the heart. “Aortic fatty streaks are universal by age 15 and increase rapidly in extent during the following decade,” the researchers concluded. The scientists further reported that the fatty streaks had progressed to tough, fibrous deposits that narrowed coronary arteries in the vast majority of both men and women by their early thirties. Interestingly, young females aged 15 to 19 had slightly higher fat deposits in the right coronary artery than young males. However, by the mid-twenties and early thirties males surpassed females.
Source: Richard A. Knox, “Fatty Deposits Found in All Young Americans in Study,” Boston Globe, September 10, 1993.

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