[Sustainability] What is it about our psyche that enables us to be in total denial of the reality that continual exponential growth in a finite system, such as our planet, is impossible - there will be an end! What the heck is exponential growth anyway? Simply put, it is a growth formula that is relative to the current value. So instead of the human population growing by 100k a year which wold be a linear growth, it would grow exponentially relative to current size of the population. For example, if the human population was growing at an annual rate of 7%, then it would double in only 10 years. Pretty startling isn't it! Now, if you think this just a mathematical theory that has no application in reality, think again. Take a look at the following graph of the world population growth through history and then tell me if you honestly think the planet can continue to sustain us without some pretty substantial changes to our population growth rate and the even more explosive growth in the rate in which we consume our natural resources.
In the video shown below, Dean Carlson, an Economics major and MBA, once a derivatives and securities trader, now a sustainable farmer, applies his objective and mathematical pragmatism to the ongoing discussion regarding the necessity for sustainable farming practices, and indeed, a sustainability mindset towards everything we do.
Dean illustrates how we are truly on the precipice, without knowing it (or by being in denial), by using a simple example of bacterium growth. If you have a bacterium that doubles every minute, and put it in a bottle such that in just 24 hours, the bottle is full, at what point would the bottle be only half full, giving the impression that there was still plenty of time to address the impending bacterium population crisis? Answer - 11:59 with just 1 minute remaining! And what if through exploration and scientific advancements, the bacterium came up with 3 more bottles; how much time would they have bought? Answer - only 2 more minutes! I hope you find this charming but poignant TED Talk informative if not startling.
Currently, my dietary lifestyle embodies the intersection of Paleo, gluten-free, dairy-free and organic. So what can you have for breakfast if not Wheaties, Eggs Hollandaise, or a Belgium waffle topped with strawberries, whipped cream and syrup?
As someone who loves food, cooking, presentation, flavor, aroma and everything else about food including the nutritional and health aspects, you find yourself thinking back to the times when your were younger and much less aware and knowledgeable in this realm; ignorance truly was bliss in this regard.
Furthermore, making menu choices for yourself and your family can be so complex when you start to try to balance budget, time and effort, health, food sensitivities, medical constraints and sustainability. To make it further challenging, my role in the food industry adds further business relationship and political complexities. All that said, I still want to put something beautiful and delicious on the table, and I need to do so with a certain degree of economy regarding time and effort.
So, does all this amount to an extremely narrow selection of choices ultimately resulting in a bland and boring breakfast... No! Let's take the two breakfasts in the photos presented above. They are pretty simple, yet visually and aromatically appealing while being delicious, wholesome and in accord with my dietary and lifestyle needs and choices.
Grilled chicken-apple sausages, poached eggs with black pepper, sea salt and cayenne accompanied by grill-basket roasted white potatoes with garlic and onion powder, cayenne, paprika, chili powder, oregano, basil, rosemary, thyme, sage and olive oil.
Grilled spicy mango sausages, grilled green chili polenta seasoned with sea salt, black pepper and Emeril's southwest seasoning toped with poached eggs and Himalayan salt block roasted bell peppers, diced and laid on top of the eggs, finally, garnished with fan-cut strawberries and Italian parsley.
Both these dishes take under a half hour of effort, with the grill-roasted potatoes taking a bit longer, although very little effort. Granted, I have been cooking for a long time, so this sort of cooking goes a bit faster if recipes are not consulted and there is plenty of multi-processing occurring.
But my real point is that no matter what your restrictions, with a little effort and creativity you can have meals that are just as appealing and satisfying in every regard as what you might find on an unrestricted menu.
As much as I enjoy and take pride in cooking everything from scratch using only the finest ingredients, baking is pretty challenging if you are on a gluten and dairy free diet. In fact, it is the lack of gluten that particularly makes baked goods challenging. Sure, there are all sorts of substitutes, such as thickening and binding agents, to help achieve what is normally done with various types of flours, but this is pretty elusive when doing a scratch baked bundt cake. Having said that, this chocolate bundt cake is made from a mix formulated by King Arthur and I have to say it is pretty fantastic for a gluten and dairy free cake. If you are interested, let your local grocery store know that you would like to find this mix on their shelves and I am sure they will be very happy to carry it for you.
Bacon-wrapped grilled ribeye and steam asparagus with bacon bit.
Just because your diet requires the elimination of dairy, it does not mean that you have to give up the pleasures of exquisite French sauces such as a Béarnaise.
This sauce is a smooth, creamy, rich sauce flavored with shallots and the herb tarragon. It has many uses, often as an accompaniment to steak or drizzled over vegetables. It also goes well with seafood and eggs. The uses of Béarnaise sauce are only limited by your imagination.
Béarnaise sauce is made of clarified butter
emulsified in egg yolks and white wine vinegar and flavored with herbs, most notably, tarragon. It is a variant of Hollandaise sauce, one of
the five 'Mother' sauces in the French haute cuisine. The
difference primarily in their flavoring: Béarnaise uses shallot, chervil (sometimes), black pepper, tarragon and white wine. Its
name is related to the province of Béarn, France.
INGREDIENTS
1/8 cup white wine
1/8 cup white wine vinegar
1 teaspoon minced shallots
2 teaspoons minced fresh tarragon
1 egg yolk (pasteurized egg yolk to be more cautious)
1/8 pound Earth Balance Buttery Stick (1/2 stick)
salt and pepper to taste (just a pinch of salt and a few grinds of pepper)
Fresh lemon juice (optional)
INSTRUCTIONS
In a small saucepan, bring wine, vinegar, shallots, tarragon, salt and pepper to a light boil over medium high heat and reduce to about 1-2 tablespoon (au sec), about 5 minutes. Remove from heat, cool slightly.
Beat in egg yolk until smooth. Place the saucepan over another saucepan filled with 1 inch of simmering water (or use a small double boiler if you have one). Whisk sauce until it begins to thicken. Whisk in Buttery Stick bit by bit. Before serving, add just a light squeeze of fresh lemon juice.
This recipe can be made with butter for those who do not have issues with dairy (e.g., lactose, casein).
Bacon-wrapped grilled ribeye, roasted new potatoes and rosemary garnish.
UseS
Again, your choice of when, where and how to use a Béarnaise sauce is largely dependent upon your own creativity, but here are some common uses to get you started. Meat
Béarnaise sauce works beautifully
with grilled steak. Its creaminess softens the charred character of the meat,
and the tarragon and shallots accent the steak's flavor. Serve it drizzled over
the top of the steak, or on the side in a small pouring container. Poultry also
goes well with Béarnaise The sauce's delicate flavors don't overpower chicken,
and tarragon is a natural pairing with poultry.
Fish
As a sauce for fish, Béarnaise might
be the absolute best choice. It is creamy and light, so it doesn't overwhelm a
fish's delicate flavor. The creamy texture works well with both firm and flaky
fish. The slightly lemony tarragon subtly enhances the flavor of seafood
without taking away from its natural flavor. Along with fish like salmon, bass
and halibut, Béarnaise sauce also goes well with shellfish, especially lobster,
scallops and crab.
Eggs
Because of its similarities to
hollandaise sauce, Béarnaise sauce can be used in many of the same ways. One of
the well know uses of hollandaise is on eggs Benedict. Béarnaise sauce can be
easily substituted. The main difference is that Béarnaise has more of a savory
quality and lacks the strongly citrus flavor of hollandaise, which can improve
or detract from the dish, depending on your personal taste. Béarnaise is
delicious with eggs in general, whether fried, scrambled or poached.
Vegetables
Béarnaise sauce can be used in place
of hollandaise in any recipe to bring a more savory flavor. Vegetables often
served with hollandaise include asparagus, broccoli and zucchini. Drizzle the
sauce over them for a tangy, herbal kick.
Sandwiches
Béarnaise sauce is thick enough to be
used as a condiment on sandwiches in place of mayonnaise. It can also be drizzled
over open-faced sandwiches. Try it poured over a croque-madame, a ham and
cheese sandwich topped with an egg. Béarnaise is a delicious addition to any
sandwich, but works especially well with roast beef, ham, steak and chicken
sandwiches.
What’s wrong with high fructose corn syrup (HFCS)? Sugar
in any form, such as cane sugar and HFCS, causes obesity and disease when
consumed in pharmacologic doses. However, there are some additional and unique health implications related to HFCS.
What do we mean by pharmacologic dose?This is a dosage that is so much larger or
more potent than what would occur naturally, that it might have qualitatively
different effects.
Why do I propose that the level of sugar we are currently
consuming is classified as pharmacologic? The average American currently
consumes over 140 pounds of sugar per year, over 60 of those pounds are HFCS
(mostly from sugar sweetened drinks and processed food). Just 10,000 years ago,
our diet included 20 teaspoons of sugar per year.
Here is a graph depicting how our sugar intake has
increased over the last 40 years, and also how we have more recently shifted
towards HFCS.It is equally interesting
to note that over that same time period, on average, we weigh 25 pounds more.
You could go so far as to say that Americans are being
poisoned by this common additive present in a wide array of processed foods
like soft drinks and salad dressings, commercially made cakes and cookies, and
breakfast cereals and brand-name breads.In fact, if you spend any time reading the labels of processed foods,
you will have noticed HFCS is a very common additive, even in foods you might
not think of requiring any sweetener.
HFCS is so ubiquitous in processed foods and so
over-consumed by the average American that many experts believe our nation
faces the prospect of an epidemic of metabolic disease in the future, related
in significant degree to excess consumption of high-fructose corn syrup.
I apologize in advance for the highly technically explanation on what HFCS is and how it is is produced, however, this might be a good time to reflect on Michael Pollan's mantra, "Don't eat anything your great-grandmother wouldn't recognize as food." HFCS is made from corn (maize) milled to produce corn
starch and an "acid-enzyme" process is used in which the corn starch
solution is acidified to begin breaking up the existing carbohydrates, and then
enzymes are added to further metabolize the starch and convert the resulting
sugars to fructose. The first enzyme added is alpha-amylase which breaks the
long chains down into shorter sugar chains – oligosaccharides. Glucoamylase is
mixed in and converts them to glucose; the resulting solution is filtered to
remove protein, then using activated carbon, and then demineralized using
Ion-exchange resins. The purified solution is then run over immobilized xylose
isomerase, which turns the sugars to ~50–52% glucose with some unconverted
oligosaccharides, and 42% fructose (HFCS 42), and again demineralized and again
purified using activated carbon. Some is processed into HFCS 90 by liquid
chromatography, then mixed with HFCS 42 to form HFCS 55. The enzymes used in
the process are made by microbial fermentation.
Sugar in any form causes obesity and
disease when consumed in pharmacologic doses. Cane sugar and high fructose corn
syrup are indeed both harmful when consumed in pharmacologic doses of 140
pounds per person per year. When one 20 ounce HFCS sweetened soda, sports
drink, or tea has 17 teaspoons of sugar (and the average teenager often
consumes two drinks a day) we have a very serious health issue occurring. Here are some points for your consideration:
HFCS and cane sugar are NOT
biochemically identical or processed the same way by the body. High fructose
corn syrup is an industrial food product and far from “natural” or a naturally
occurring substance. The sugars are extracted through a chemical enzymatic
process resulting in a chemically and biologically novel compound. Regular cane sugar (sucrose) is
made of two-sugar molecules bound tightly together– glucose and fructose in
equal amounts. The enzymes in your digestive tract must break down the sucrose
into glucose and fructose, which are then absorbed into the body. HFCS also
consists of glucose and fructose, not in a 50-50 ratio, but a 55-45 fructose to
glucose ratio in an unbound form. Since there is there is no chemical bond
between them, no digestion is required so they are more rapidly absorbed into
your blood stream. Fructose goes right to the liver and triggers lipogenesis
(the production of fats like triglycerides and cholesterol) and this is why it
is the major cause of liver damage in this country and causes a condition
called “fatty liver” which affects 70 million people. The rapidly absorbed
glucose triggers big spikes in insulin–our body’s major fat storage
hormone. These two features of HFCS lead
to increased metabolic disturbances that drive increases in appetite, weight
gain, diabetes, heart disease, cancer, dementia, and more. In the last 20 years, the average adult male now consumes 187 more calories a day and the average adult female 335 calories. If we do not burn these calories, they are result in an additional pound of body weight at a ratio of 3500 calories to 1 pound. You can see that under these conditions, obesity is entirely unavoidable.
Consumption of HFCS contributes to Leaky-Gut Syndrome
which has a whole host of inflammatory response health issues. Research done by Dr. Bruce Ames’ group at the
Children’s Hospital Oakland Research Institute found that free fructose from HFCS
requires more energy to be absorbed by the gut and soaks up two phosphorous
molecules from ATP (our body’s energy source). This depletes the energy fuel
source, or ATP, in our gut required to maintain the integrity of our intestinal
lining. Little “tight junctions” cement each intestinal cell together
preventing food and bacteria from “leaking” across the intestinal membrane and
triggering an immune reaction and body wide inflammation. High doses of free
fructose have been proven to literally punch holes in the intestinal lining
allowing nasty byproducts of toxic gut bacteria and partially digested food
proteins to enter your blood stream and trigger the inflammation that we know
is at the root of obesity, diabetes, cancer, heart disease, dementia, and accelerated
aging.
HFCS
contains contaminants including mercury that are not regulated or measured by
the FDA. Chemical contaminants used during manufacturing end up in the
HFCS and in our food. What we know, for example, is that chloralkali is
used in making high fructose corn syrup. Chloralkai contains mercury. And there
are trace amounts of mercury found in HFCS-containing beverages. Now, it may
not be a problem if we HFCS, but the average person in the country consumes
more than 20 teaspoons a day of HFCS and the average teenager has 34 teaspoons
a day. Over time, these heavy metal contanimants can accumulate in the body, causing health
problems. Additionally, when we look at the chemical components of high
fructose corn syrup on a spectrograph, we can see that it contains many weird
chemicals that we know nothing about.
Independent medical and nutrition
experts DO NOT support the use of HFCS in our diet. In a review of HFCS in the
American Journal of Clinical Nutrition, it explains the mechanism by which the
free fructose may contribute to obesity. It states that: “The digestion,
absorption, and metabolism of fructose differ from those of glucose. Hepatic
metabolism of fructose induces lipogenesis (production of fat in the liver). In
addition, unlike glucose, fructose does not stimulate insulin secretion or
enhance leptin production. Because insulin and leptin act as key signals in the
regulation of food intake and body weight (to control appetite), this suggests
that dietary fructose may contribute to increased intake and weight
gain. Furthermore, calorically sweetened beverages may enhance caloric
over-consumption. He states that HFCS is absorbed more rapidly than regular
sugar and that it doesn’t stimulate insulin or leptin production. This prevents
you from triggering the body’s signals for being full and may lead to
over-consumption of total calories. It concludes by saying that: “… the
increase in consumption of HFCS has a temporal relation to the epidemic of
obesity, and that the overconsumption of HFCS in calorically sweetened beverages may
play a role in the epidemic of obesity.
HFCS is almost always a marker of poor-quality,
nutrient-poor disease-creating industrial food products or “food-like
substances”. The last reason to avoid products that contain HFCS is that it is an indicator for poor-quality, nutritionally-depleted, processed
industrial food full of empty calories and artificial ingredients. If you find
“high fructose corn syrup” on the label you can be sure it is not a whole,
real, fresh food full of fiber, vitamins, minerals, phytonutrients, and
antioxidants. Stay away if you want to stay healthy. We still must reduce our
overall consumption of sugar, but with this one simple dietary change you can
radically reduce your health risks and improve your health.
While the debate may rage about the biochemistry and
physiology of cane sugar versus corn sugar (HFCS), this is in fact beside the
point. The conversation has been diverted to a simple assertion that cane sugar
and corn sugar are not different while the real issue is that sugar intake is a
problem period, with considerably greater consequence from the intake of HFCS.
It is not unreasonable to conclude that If you want to stay healthy, lose weight more easily, get
rid of chronic disease, and help reduce the obesity epidemic, the single most
important thing you can do is reduce your overall fructose intake including the
entire elimination of HFCS from your and your children's diet.
In closing, here is a highly informative YouTube video
from UCTV (University of California Television) – Sugar: The Bitter Truth.
Additional Notes:
Pure, White and Deadly
John Yudkin wrote the seminal treatise on the issues with sugar in 1972 - Pure, White and Deadly. If you really want to dive into this area of research, this is a great place to start.
Sugars Compared and Contrasted
I thought a little more information comparing and
contrasting various types of sugars might be useful.
Simple carbohydrates such as sugars are classified as
either monosaccharides or disaccharides. Monosaccharides are the simplest, most
basic units of carbohydrates and are made up of only one sugar unit. Glucose
and fructose are monosaccharides and are the building blocks of sucrose, a
disaccharide. Thus, disaccharides are just a pair of linked sugar molecules.
They are formed when two monosaccharides are joined together and a molecule of
water is removed -- a dehydration reaction.
Glucose
The most important monosaccharide is glucose, the body╒s preferred energy source.
Glucose is also called blood sugar, as it circulates in the blood, and relies
on the enzymes glucokinase or hexokinase to initiate metabolism. Your body
processes most carbohydrates you eat into glucose, either to be used
immediately for energy or to be stored in muscle cells or the liver as glycogen
for later use. Unlike fructose, insulin is secreted primarily in response to
elevated blood concentrations of glucose, and insulin facilitates the entry of
glucose into cells.
Fructose
Fructose is a sugar found naturally in many fruits and
vegetables, and added to various beverages such as soda and fruit-flavored
drinks. However, it is very different from other sugars because it has a
different metabolic pathway and is not the preferred energy source for muscles
or the brain. Fructose is only metabolized in the liver and relies on
fructokinase to initiate metabolism. It is also more lipogenic, or
fat-producing, than glucose. Unlike glucose, too, it does not cause insulin to
be released or stimulate production of leptin, a key hormone for regulating
energy intake and expenditure. These factors raise concerns about chronically
high intakes of dietary fructose, because it appears to behave more like fat in
the body than like other carbohydrates.
Sucrose
Sucrose is commonly known as table sugar, and is obtained
from sugar cane or sugar beets. Fruits and vegetables also naturally contain
sucrose. When sucrose is consumed, the enzyme beta-fructosidase separates
sucrose into its individual sugar units of glucose and fructose. Both sugars
are then taken up by their specific transport mechanisms. The body responds to
the glucose content of the meal in its usual manner; however, fructose uptake
occurs at the same time. The body will use glucose as its main energy source
and the excess energy from fructose, if not needed, will be poured into fat
synthesis, which is stimulated by the insulin released in response to glucose.
Lactose
Lactose is a sugar found in milk and other dairy
products. It is a disaccharide made up of glucose and galactose. Much attention
is given to lactose since it is the component of dairy to which many people are
intolerant. The body produces an enzyme called lactase which is supposed to
break down any lactose consumed. However, those who are lactose intolerant do
not have enough lactase to properly digest this disaccharide and consequently
experience symptoms such as gas, bloating and diarrhea.
Comparison between Glucose, Fructose, Lactose,
Maltose and Sucrose:
Glucose
Fructose
Lactose
Maltose
Sucrose
Definition
It is a simple monosaccharide. It is regarded to
be the most common carbohydrate which is required by the cells of the body
for energy.
It is a monosaccharide, which is a structural
polymer of Glucose.
It is a disaccharide. It is a readily digestible
source of glucose which is capable of providing energy for the neonate.
It is a disaccharide. It is not commonly found in
food items. However, it can be formed from the digestion of starch.
It is a disaccharide. It is a type of sugar which
is commonly found in plants.
Molecular Formula
C6H12O6
C6H12O6
C12H22O11
C12H22O11
C12H22O11
Molecular Arrangement
Most of the glucose consists of molecules
arranges in a shape of a ring.
It can form a five-membered or six-membered
ring with oxygen in the ring
The galactose and glucose moieties are linked
together through a so called beta-(1,4) glucosidic linkage
In maltose, two glucose units are joined by an α-1,4
glycosidic linkage
It involves the use of the alpha form of
D-glucose and the beta form of D-fructose.
Word Origin
From Greek word for sweet wine
Latin word for fruit--"fructus"
Latin word for milk--"lact"
French word for "malt”
French word for sugar-"sucre"
Found in
Sap of plants, bloodstream of animals
Many fruits, vegetables, honey
Milk and milk products like cheese and yogurt
Germinating grain, corn syrup
Found in many plants but extracted as ordinary
sugar mainly from sugar cane and sugar beets