Posts Tagged ‘organic’

My eating plan for heath and fitness

March 1, 2009

I have been working with Dr. Phil Maffetone on a fifth edition of his book, “In Fitness and In Health.” I’ve edited much of Phil’s material over the past decade and this is the third edition of this book I’ve edited. If all goes well, the book will be available on in a few weeks. When we’re done it will be about 300 pages of the best researched and practiced advise for diet and nutrition as well as exercise, lifestyle and disease prevention.

Editing “In Fitness and In Health” again has served to remind of how I try to eat. Of course, everyone is individual and even I am constantly adjusting, but this is the basic plan that has worked for me over several years — you’ll notice I mostly eat real food.

What I eat

• Plenty of pure, clean water.

• Vegetables, fruits, berries, 10 servings per day mostly from vegetables. I try to eat a variety, raw and cooked, and one raw salad daily. I buy organic as much as possible, but use the Environmental Working Group’s Report Card on Produce to help make decisions when quality organic produce is not available.

• Organic/pasture-raised beef, pork, bison, lamb, chicken or wild game.

• Organic eggs.

• Raw almonds, cashews and walnuts, and nut butters made from these nuts, as well as whole flax and sesame seeds.

• Extra-virgin olive oil for salads and low-temperature cooking. Organic butter, organic lard, coconut oil for cooking.

• Fully cultured organic cheeses and yogurts, whole heavy cream.

• Wild-caught fish (limit to two servings per month).

• Small amounts of legumes, and some whole grains, though I avoid wheat as much as possible.

• Extras — within reason, dark chocolate, red wine, organic coffee and tea, honey and agave nectar for a sweetener.

What I avoid eating

• Foods that contain high amounts of cane sugar, or any amounts of high-fructose corn syrup and other highly processed sugars such as maltose, maltodextrin, etc., and fake sweeteners.

• Trans fats (hydrogenated oils — read the ingredients label).

• High-polyunsaturated vegetable oils (corn, soybean, safflower, sunflower, etc.) and packaged foods containing these vegetable oils.

• Foods containing wheat flour (bread, rolls, bagels, cereal, pasta, tortillas, cookies, crackers, chips, etc.).

• Farm-raised fish.

• Highly processed soy products (read labels and look for soy protein isolate, soy protein casienate, etc. — see

• Milk.

Curing growth with garlic

December 29, 2008

garlic36Garlic is a nutraceutical food that helps fight disease. But can it also be a cure for cancerous development?

My friend Dan Hobbs, who with his family raises certified organic garlic among other crops on his farm near Avondale, Colorado, has come up with a novel approach to keeping some neighboring farmland in production and out of the hands of developers.

Dan is selling garlic subscriptions and using the funds to pay off a loan on the 30 acres. The way it works is you buy a share and he sends you 10 pounds a year for three years, shipping is included. You can sign up at

Dan says for a small shipping/handling fee you can split a subscription with friends or family.

I eat Dan’s garlic whenever I can get my hands on it. It’s the juiciest and most flavorful I’ve ever tasted. Plus, it comes with the confidence that you are buying from a small Colorado family farm that is doing things the right way.

The increasing cost of eating well

July 22, 2008
This red sauce is made with organic ground pork, onion, vegetable broth, crushed tomatoes, zucchini, chard and seasonings including oregano, basil, sea salt and pepper. I serve it over roasted spaghetti squash.

This red sauce is made with organic ground pork, onion, vegetable broth, crushed tomatoes, zucchini, chard and seasonings including oregano, basil, sea salt and pepper. I serve it over roasted spaghetti squash.

For an upcoming package of articles in The Pueblo Chieftain, I was asked to write about what increasing food prices have meant to someone who follows a semi-organic, low-glycemic style of eating.

While 46 percent of Americans surveyed in a recent Gallup Poll said food prices are causing them hardship, our citizens still spend the lowest percentage of their income on food of any country in the world — under 10 percent. Americans also spend the most on health care and are among the most unhealthy in the world. Hmmm. Wonder if there is a connection?

Anyway, it was an interesting process, looking through a couple of weeks’ worth of receipts and seeing where the money was going. When I microanalyzed it, what amazed me is how inexpensive it really can be to eat healthfully — about $9 a day per person for three meals, two snacks and one dessert. But then, the big picture of how much we spend on food was also astounding— probably more than $800 a month, rivaling the mortgage payment.

One meal I used as an example in the article is a roasted spaghetti squash served with a red meat sauce. I like this dish because it is fairly quick and easy to make, and because it’s something my son Harrison likes. I make the sauce with natural grassfed beef or pasture-raised pork. Other ingredients include one spaghetti squash, a can of organic crushed tomatoes, an organic onion, and organic vegetable broth. For variation I sometimes add a small zucchini and some chopped Swiss Chard. The recipe usually makes enough to feed three people for two nights at just over $2 per serving.

I also estimated the cost of some other meals I routinely make, ranging from tacos to chili to a beef roast with vegetables. All of them came in between $2 and $3 per serving.

Look for the story sometime the first week of August. It should be available online at