Staying On Track

"Words of the Buddha"
Easy to do are things
that are bad and harmful to oneself.
But exceedingly difficult to do
are things that are good and beneficial.



In Sanskrit:
Sukarāni asādhūni,
attano ahitāni ca.
Yaṃ ve hitañca sādhuñca,
taṃ ve paramadukkaraṃ.  


Listen: http://host.pariyatti.org/dwob/dhammapada_12_163.mp3

Inflammation: Top 10 Best and Worst Foods to Eat

The more we study the influence of inflammation on the human body, the more we learn about its detrimental effects. With every day, with every meal, and every food choice, we make the decision between pro-inflammation or anti-inflammation. Our health in the future is determined by the decisions we make in the present moment. Whether its protein, carbohydrates, fats, flavors or the beverages, we will be either promoting inflammation or inhibiting it.

"Keep in mind that unless we are eating grass fed, grass finished beef, we are eating meat from a very sick animal."

Pro-Inflammatory Anti-Inflammatory Protein Feedlot beef Farm-raised seafood Grass-fed beef Wild-caught salmon and sardines The first take home message with protein is that our immune systems can lose tolerance to a certain protein or proteins, which can trigger an inflammatory-immune response. We may not know it at the time of consumption, but if the immune system is sensitive to a particular food, every time we eat it there will be a release of inflammatory chemicals which can build up over time eventually triggering symptoms.  Aside from food sensitivities, certain foods are known to be more inflammatory than others. Land animal meat like beef and pork are higher in certain kinds of fat that promote inflammation. Also, keep in mind that unless we are eating grasmal. The vast majority of beef on the market is produced in feedlots, where the cows subsist primarily on corn, which of course they are not at all designed to consume (and 90% of our corn is genetically modified). So, because they are forced to eat something that is foreign to their physiology, it wreaks havoc on their digestive system and liver, causing systemic illness, requiring the use of massive quantities of powerful antibiotics. Cows that graze on grass out in pastures, on the other hand, pack anti-inflammatory omega-3 fatty acids into their meat. If you want to do even better, eat wild caught omega-3 rich oily fish like salmon and sardines.  "Just because a product says ‘gluten-free’ does not make it health food – many gluten-free products are loaded with refined carbohydrates."   Pro-Inflammatory Anti-Inflammatory Carbo-hydrates Refined or whole grains Conventional produce Beans and nuts Organic produce There is a common thread between all the fad diets out there, have you noticed it? They all recommend eliminating refined white flour products and sugar. Advanced glycation end-products (AGEs) are the effect of too much sugar having nowhere to go. So the sugar starts sticking to proteins causing a destructive cascade of events triggered by a flood of inflammatory cytokines. The overproduction of AGEs can cause damage to major organ systems and have been implicated in cardiovascular disease, stroke, Alzheimer’s disease, arthritis and complications with diabetes. Even the diets that are considered high-carb diets recommend ditching sugar and flour, and instead going with carb sources like whole grains, fruits, and vegetables. Evidence is mounting that not only may it be the processed nature of the grains, but it’s the gluten that’s in all of the wheat-based grain products that can be especially inflammatory. On the flip side, just because a product says ‘gluten-free’ does not make it health food – many gluten-free products are loaded with refined carbohydrates. Best to stick with complex carbs from fruits, veggies, beans, and nuts. Omega-6 fatty acids, although essential and healthy, are easily over consumed on an average diet which can cause them to become inflammatory in your body. Pro-Inflammatory        Anti-Inflammatory Fat Trans fats (hydrogenated vegetable oils) Polyunsaturated fats (vegetable oils, including soy, canola, corn and safflower oils) Coconut oil Olive oil One of the worst products to ever come out of human food manufacturing is hydrogenated trans fats. Trans fats are manufactured which is why they are so inflammatory and destructive in your body. This industrial process begins with highly refined liquid vegetable oil, void of nutritional value and then adding hydrogen causes the previously bent oil molecules to straighten, turning the oil from liquid (cis formation) to a solid (trans formation). Unfortunately your body does not really discriminate in its choice of fat for absorption and assimilation so it unknowingly deposits the trans fats into your cell membranes, wreaking havoc on cellular metabolism and dramatically increasing your risk of heart disease, stroke, and diabetes. Omega-6 fatty acids, although essential and healthy, are easily over consumed on an average diet which can cause them to become inflammatory in your body. Most breads and other packaged refined grain products contain high amounts of omega-6 fatty acids from refined vegetable oils like safflower oil, corn oil, and soybean oil. Coconut oil is somewhat of a paradox, in that it contains saturated fat but it’s the medium-chain variety – MCTs – which have been shown to have significant health benefits. Coconut oil also contains omega-6 fatty acids and no omega-3 but studies show that it improves cardiovascular health, supports your immune system, and increases your metabolism. Coconut oil has a fairly high smoke point, so it’s also great to cook with. Olive oil is also a good fat choice because although it does not contain omega-3 fatty acids, it has been shown to improve lipid levels, reduce oxidation, and reduce the risk of heart disease. "Small amounts of alcohol have been linked to decreased risk of heart disease and Alzheimer’s, but it’s easy to cross that benefit threshold into the inflammatory effects of alcohol consumption." Pro-Inflammatory Anti-Inflammatory Drinks Alcohol Green tea If you don’t drink alcohol, don’t start. If you do drink, don’t overdo it. Alcohol is irritating to our intestines and our liver, but a longer-lasting problem arises when too much alcohol causes breakdown of the intestinal barrier (AKA “leaky gut”) allowing bacterial components to pass through causing a host of immune and inflammatory reactions. Sure small amounts of red wine have been linked to decreased risk of heart disease and Alzheimer’s, but it’s easy to cross that benefit threshold into the inflammatory effects of alcohol consumption. Milk has a similar problem. A little bit of milk seems to be fine for some people (especially raw milk), but milk is high in saturated fat and too much of it can be inflammatory. Most people also have difficulty digesting dairy and some people actually have an allergy or sensitivity to dairy which can cause significant inflammation. Coconut milk is a good alternative because like the coconut oil mentioned above, it contains components that improve lipid levels (increase HDLs) and support heart health. Of course, anti-inflammatory beverages cannot be discussed without mentioning green tea. Green tea contains a broad array of nutrients that serve as antioxidants and anti-inflammatories that have been shown to decrease risk of certain cancers, cardiovascular disease, and dementia.   Pro-Inflammatory Anti-Inflammatory Flavor MSG Herbs/spices Some researchers suggest that monosodium glutamate (MSG) should be withdrawn from the food chain. An animal study published in the Journal of Autoimmunity, found that MSG consumption led to obesity and severe inflammatory liver disease. Sugar and salt are also common flavor enhancers, but it takes very little to cross over the healthy threshold into levels that are inflammatory and disease-promoting. Obesity and inflammatory disease are well established effects of excess sugar consumption, but what about salt? In a recent study published in the journal Pediatrics, the researchers concluded, “The mean sodium consumption of our adolescents is as high as that of adults and more than twice the daily intake recommended by the American Heart Association. High sodium intake is positively associated with adiposity [body fat] and inflammation … “ There are a plethora of anti-inflammatory, antioxidant-rich flavor enhancers to choose from. How about, cinnamon, ginger, turmeric, rosemary, oregano, basil, onion and garlic. The amazing thing to recognize here is what nature has done for us. These spices and herbs, and hundreds more like them, not only provide a bounty of flavor, but nature has used the flavor as a Trojan Horse to get all the great anti-inflammatory supernutrients into your body.                                  ~Thanks to Dr. Chad Larson, NMD, DC

How Much Sugar Are You Drinking?

Here are five things to do to cut back on sugar drinks:

1. Choose water whenever possible over soda and sugar drinks.
2. When eating out, skip the free refill. Switch to water or another unsweetened drink, like tea.
3. If you like fizzy drinks, try alternatives like sparkling water with a splash of fruit juice, bitters, or a lime wedge.
4. Make sugar drinks a rare treat instead of a daily ritual. Regard them as you would candy bars or a piece of cake. Think of how you feel afterwards and what's going on in your body each time sugar is consumed.
5. Arm yourself with knowledge. Read nutrition labels to make better choices - look at the Sugar content first.

Life Lessons I Learned From Yoga

1. There is great peace in the present moment. // In the past, for me, there is a wish to rewrite it, which is impossible. In the future, for me, there can be fear. Right now, right here in the present moment, I am content, grateful and full of joy. Yoga taught me to dwell in that divine space.

2. Each moment we begin again. // The Buddhist in me learned about beginners mind, the yogini in me moved that knowledge into my heart and I took that off the mat into my world. I apply that thirst for expansion again and again during my day. I know I have a choice. I am in awe of our amazing bodies every day. I do not take that for granted.

3. It’s not about the pose. // There were no mirrors in yoga studios when I first starting taking classes. I like the studios that still honor this. Yoga taught me to appreciate that I can breathe and focus on this to be grounded and present even if I’m sitting in traffic. Yoga taught me that I can move, but that it’s not a competition. Yoga taught me to not look around the room. Whether or not I do Scorpion pose, I am doing yoga. I live yoga.

4. Yoga taught me how to be still. // I’ve always been very active. I learned that the whole reason to do yoga was to get to Savasana. It was twenty minutes at the end of class. No music. Just me. It was hard at first. That changed very quickly. I yearn for Savasana now. It breaks my heart that many studios only have five minutes at the end of class; perhaps they are short changing people.

5. It’s healthy to put yourself first. // Taking the time to take care of your self is healthy. The culture I grew up in taught me to put everyone else’s needs before my own. I was misled. Yoga taught me self-love.

6. Love is more powerful than fear. // Whether it’s trying a new pose or learning to ask for what you want and need, it’s about abundance and self-love. Scarcity is toxic. Fear is crippling. You can choose love over fear.  Love is expansive and free.

7. Be comfortable in your own skin. // Yoga taught me how to appreciate my body. I can move easily. I am strong. I feel very comfortable naked in front of my mirror. I honor and respect the great gift of a healthy body, mind and spirit. I appreciate and take care of my unique soul and voice.

8. There is no right way. // Yoga has been around for thousands of years. Find a teacher you like. It’s kind of like dating. You may have to put some effort into finding one you like. I have my favorites, but it’s all yoga. Don’t limit yourself to any one style. Try different teachers. Try different styles. Discern for yourself what works for you. Don’t take it or yourself too seriously. It’s a joy to practice yoga - if it doesn’t feel that way, try another teacher, studio, class or style.

9. Set an intention. // Daily positive affirmations work. Attainable goals are powerful. The universe responds to action. What you focus on you become. What are you focusing on? Are there toxic people in your life? Do you have a daily spiritual connection to a higher power? Do you have a plan? How do your desires make you feel? Self-inquiry is at the heart of daily yoga practice.

10. You get out of it what you put into it. // Only you know what you need to do that day to challenge yourself. A teacher can be a great guide, but yoga will teach you to listen to that small voice inside of you – your intuition. Trust it. Act on the wisdom that is inherently in you.

11. Change is good. // Every day it’s important to show up on your mat ready to grow. After a recent knee surgery, it was like starting again at day one. That’s ok. Day one changed my life. Every day I show up it’s like day one. I’m lucky that a “bad back” got me to yoga. My “pain” was the greatest gift. I went to yoga and felt better. I kept going. Thirty-four years later it’s been one of  the greatest loves of my life. It’s certainly been the greatest ride of my life.

There are many more things yoga has taught me, but eleven seemed like the right number today. I hope your day included some yoga.

~Thanks to Stephanie Spence

2014 Shopper’s Guide To Avoiding GE Food

Consumers have the right to know if their food has been genetically engineered. However, the U.S. government does not require labeling of GE foods or ingredients so that shoppers can make informed decisions. More than 60 other nations, including France, Germany, Japan, Australia, Russia, China and the United Kingdom, require GE labeling (Center for Food Safety, 2013a).

Scientists have not determined whether GE food poses risks to human health. Still, consumers have many good reasons to avoid eating genetically engineered ingredients, including:

Few safety studies: The federal government requires strict safety evaluations before new drugs go on the market but does not mandate similar safety studies for genetically engineered crops.  The government does not require that GE food be tested for carcinogenicity, for harm to fetuses or for risks over the long term to animals or humans.  Few such studies have been conducted by independent scientific institutions.

Superweeds and more toxic pesticides: Genetically modified, herbicide-tolerant crops have spurred so-called “superweeds,” pest plants that have mutated to survive herbicides. More than 61million acres of American farmland are infested with Roundup-resistant weeds (Farm Industry News 2013).  A 2012 survey conducted by the marketing research group Stratus Agri Marketing found that nearly half of American farmers reported finding superweeds in their fields (Stratus Agri Marketing 2013). To control these hardy plants, many farmers have resorted to older, more toxic herbicides like dicamba, and 2,4-D. Both dicamba and 2,4-D are known to cause reproductive problems and birth defects and pose increased risks of cancer.

Increased pesticide use:  Herbicide resistance has led to more, not less, herbicide use. According to estimates published in 2012 by Charles M. Benbrook, research professor at the Center for Sustaining Agriculture and Natural Resources at Washington State University, herbicide-tolerant crops that stimulated superweed growth caused farmers to use 527 million pounds more herbicide between 1996 and 2011 than would have been the case if those farmers had planted only non-GE crops (Benbrook 2012).

Cross-contamination: According to the International Service for the Acquisition of Agri-biotech Applications (ISAAA), a non-profit group that records the global status of biotech crops, almost 70 million hectares of GE crops were planted in the U.S. in 2012 (ISAAA 2012), up from 64 million hectares in 2009 (ISAAA 2009). As GE crops proliferate, many organic farmers must struggle to prevent cross-contamination of their crops by GE seed or pollen spread by wind, insects, floods and machinery. Unintended GE contamination has become a major issue for organic growers hoping to sell their crops in places that strictly regulate or ban GE foods. According to an estimate by the Union of Concern Scientists, potential lost income for farmers growing organic corn may total $90 million annually (Union of Concerned Scientists 2001).

The agricultural chemical industry developed genetically engineered crops and introduced them to the market with the promise of significantly higher crop yields. While crop yields may in fact be on the rise, the contribution of GE technology is a matter of considerable debate. Some groups attribute the increase in yields to improvements in conventional agriculture (Union of Concerned Scientists 2009).  Any benefits provided by GE technology have been overshadowed by increased use of toxic pesticides and proliferation of herbicide-resistant weeds.  

Three ways to avoid GE food

Until Congress or state governments enact mandatory labeling of GE ingredients in food, American shoppers are left in the dark. So if they want to avoid food with GE ingredients, what are they to do?

Option 1: Buy organic. National and state organic certification rules do not allow genetically engineered foods to be labeled “organic.”  When you buy organic, you buy food free not only of synthetic pesticides but also GE ingredients.

Option 2: Buy food certified as “Non-GMO Project Verified.”  The non-profit organization Non-GMO Project operates a detailed, voluntary certification process so that food producers can test and verify that, to the best of their knowledge, they have avoided using GE ingredients in their products. The Non-GMO Project is the only organization offering independent verification for GMO products in the U.S. and Canada (Non-GMO Project 2014). (GMO stands for “genetically modified organism,” a term interchangeable with “genetically engineered” or “GE.”)

Option 3: Use EWG’s Shopper’s Guide to Avoiding GE Food to find foods made without ingredients likely to be genetically engineered. Eating only organic and certified GE-free food is not an option for some people. EWG’s Shopper’s Guide to Avoiding GE Food helps consumers find products made without ingredients that are likely to be genetically engineered.  As well, it aims to help shoppers decide which products are the most important to buy organic or certified GE-free.

The Factory Four: The most common GE ingredients in food

Avoiding GE ingredients isn’t easy. In fact, some estimates indicate that more than 75 percent of the food in supermarkets is genetically engineered or contains GE ingredients (Center for Food Safety 2013b).  Consumers need to know what to look for to make informed purchasing decisions.

Here are the four most common GE foods and ingredients:

Field corn and corn-derived ingredients

The U.S. is the world’s largest corn producer. According to the U.S. Department of Agriculture, last year, American farmers planted more corn than any other crop, covering 95 million acres.   (USDA 2013a).  Some 90 percent of corn grown in the U.S. is genetically engineered (USDA 2013b). Most of the crop is field corn cultivated for animal feed, but about 12 percent is processed to corn flour, high fructose corn syrup, corn starch, masa, corn meal and corn oil that end up in foods consumed by people (EPA 2013). Consumers should assume that those ingredients in processed food are genetically engineered.  Less than one percent of the American corn crop is sweet corn, also known as table corn (Iowa State University 2011).

Soybeans and soybean-derived ingredients

Soybeans are the second most planted American crop, covering more than 76 million acres last year (USDA 2013a). Some 93 percent of soybeans grown in this country have been genetically engineered (USDA 2013b). Soybean-based products and soybean-derived ingredients are common on supermarket shelves.  Consumers should assume that products whose labels disclose the presence of soy proteins, soybean oil, soy milk, soy flour, soy sauce, tofu or soy lecithin have been made with GE ingredients unless they are certified organic or GE-free.

Sugar

About 55 percent of the sugar produced in the U.S. comes from sugar beets, 95 percent of which have been genetically engineered (USDA 2013c).  If a product label does not specify that it has been made with “pure cane” sugar, chances are significant that it contains GE beet sugar.

Vegetable oils

Consumers should assume that vegetable oil, canola oil, cottonseed oil, soybean oil and corn oil  are genetically engineered. About 90 percent of American oilseed production is soybeans, which are almost entirely genetically engineered (USDA 2013b). The remaining 10 percent of oilseed crops are cottonseed, sunflower seed, canola, rapeseed, and peanut.  Canola and cottonseed oil primarily come from GE varieties. More than 90 percent of corn oil is derived from genetically engineered corn.

Watch list: Foods that could be GE

Papaya: According to the Hawaiian Papaya Industry Association, more than 75 percent of Hawaiian papaya is genetically engineered to resist the ringspot virus (Hawaiian Papaya Industry Association 2013).

Zucchini and yellow summer squash: A few varieties of squash are genetically engineered.   Without adequate labeling, concerned consumers can’t spot GE varieties. If you want to be sure, opt for organic varieties.

Sweet corn:  Most sweet corn sold in supermarkets and farm stands is not grown from genetically engineered seeds, but a few varieties are, so it’s best to buy organic sweet corn.

Many other GE foods could be coming soon to a grocery store near you.  These have either been approved by the federal Food and Drug Administration or are being considered for approval. Among them: salmon, flax, plums, potato, radicchio, rice, tomato and wheat (FDA 2014).

The FDA is considering a producer’s application for GE AquAdvantage salmon. Normal salmon produce growth hormones only in summer months. These fish produce them year round and grow at twice the normal rate. If the FDA approves AquAdvantage salmon, it will be the first genetically engineered animal available in American supermarkets.

The FDA faces two other controversial decisions:  whether to approve apples genetically modified to not to turn brown when sliced, peeled or bruised and new varieties of corn and soybean genetically modified to resist the toxic herbicide 2,4-D (USDA 2013e, 2013f).

~Thanks to the Environmental Working Group (EWG)

References:

Benbrook, C. (2009) Impacts of genetically engineered crops on pesticide use in the U.S.: the first thirteen years. Available: http://www.organic-center.org/reportfiles/GE13YearsReport.pdf Accessed January 6, 2014.

Benbrook, C. (2012) Impacts of genetically engineered crops on pesticide use in the U.S. – the first sixteen years. Environmental Sciences Europe 2012, 24:24 

Center for Food Safety (2013a) International Labeling Laws. Available:http://www.centerforfoodsafety.org/issues/976/ge-food-labeling/international-labeling-laws# Accessed January 7, 2014.

Center for Food Safety (2013b) About Genetically Engineered Foods. Available:http://www.centerforfoodsafety.org/issues/311/ge-foods/about-ge-foods Accessed January 7, 2014.

Environmental Protection Agency (2013) Major Crops Grown in the United States. Available:http://www.epa.gov/oecaagct/ag101/cropmajor.html Accessed December 3, 2013.

Farm Industry News (2013) Glyphosate-resistant weed problem extends to more species, more farms. Available: http://farmindustrynews.com/herbicides/glyphosate-resistant-weed-problem-extends-more-species-more-farms Accessed December 8, 2013.

Food and Drug Administration (2014). Completed Consultations on Bioengineered Foods. Available:http://www.accessdata.fda.gov/scripts/fcn/fcnNavigation.cfm?rpt=bioListing&displayAll=false&page=1Accessed January 9, 2014.

Hawaiian Papaya Industry Association (2013) Hawaii Grown Papayas: The Rainbow Papaya Story. Available:http://www.hawaiipapaya.com/rainbow.html Accessed November 25, 2013.

International Service for the Acquisition of Agri-biotech Applications (ISAAA) (2009) Global Status of Commercialized Biotech/GM Crops: 2009 – The First Fourteen Years, 1996 to 2009. Available:http://www.isaaa.org/resources/publications/briefs/41/executivesummary/default.asp Accessed January 7, 2014.

International Service for the Acquisition of Agri-biotech Applications (ISAAA) (2012) Global Status of Commercialized Biotech/GM Crops: 2012. Available:http://www.isaaa.org/resources/publications/briefs/44/executivesummary/default.asp Accessed January 7, 2014.

Iowa State University (2011) Corn Production: Common Corn Questions and Answers. Available:http://www.agronext.iastate.edu/corn/corn-qna.html Accessed January 7, 2014.

Non-GMO Project (2014) The “Non-GMO Project Verified” Seal. Available:http://www.nongmoproject.org/learn-more/understanding-our-seal/ Accessed January 7, 2014.

Stratus Agri Marketing (2013) Glyphosate Resistant Weeds – Intensifying. Available:http://www.stratusresearch.com/blog07.htm Accessed January 7, 2014

Union of Concerned Scientists (2001) Union of Concerned Scientists Comments to the Environmental Protection Agency on the renewal of BT-Crop Registration. Docket OPP-00678B. Available:http://web.peacelink.it/tematiche/ecologia/bt_renewal_ucs.pdf Accessed January 6, 2014.

Union of Concerned Scientists (2009) Genetic Engineering has Failed to Significantly Boost U.S. Crop Yields Despite Biotech Industry Claims. Available: http://www.ucsusa.org/news/press_release/ge-fails-to-increase-yields-0219.html Accessed January 7, 2014.

U.S. Department of Agriculture (2013a) National Statistics by Subject. Available:http://www.nass.usda.gov/Statistics_by_Subject/index.php Accessed December 3, 2013.

U.S. Department of Agriculture (2013b) Adoption of genetically engineered crops in the U.S. Available:http://www.ers.usda.gov/data-products/adoption-of-genetically-engineered-crops-in-the-us.aspx#.Up5PL40h0jU Accessed December 3, 2013.

U.S. Department of Agriculture (2013c) US sugar production. http://www.ers.usda.gov/topics/crops/sugar-sweeteners/background.aspx#.UpN_gI0h0jU Accessed November 25, 2013

U.S. Department of Agriculture (2013d) Organic 101: Can GMOs be used in organic products. Available:http://blogs.usda.gov/2013/05/17/organic-101-can-gmos-be-used-in-organic-products/ Accessed December 8, 2013.

U.S. Department of Agriculture (2013e) Dow AgroSciences Petitions (09-233-01p, 09-349-01p, and 11-234-01p) for Determinations of Nonregulated Status for 2,4-D-Resistant Corn and Soybean Varieties. Draft Environmental Impact Statement—2013. Available: http://www.aphis.usda.gov/brs/aphisdocs/24d_deis.pdfAccessed January 9, 2014.

U.S. Department of Agriculture (2013ef) Okanagan Specialty Fruits, Inc.; Availability of Plant Pest Risk Assessment and Environmental Assessment for Determination of Nonregulated Status of Apples Genetically Engineered To Resist Browning. [Docket No. APHIS–2012–0025] Federal Register 78:251 (December 31, 2013) p 79658. Available: http://www.aphis.usda.gov/brs/fedregister/USDA_20131104.pdf Accessed January 9, 2014.