Agreeable Grub

The calculation is as follows: 1. take your body weight in Kg’s 2. divide by 23, this equals your base water metabolism requirements 3. divide result from step 2 by the number of awake hours (typically use 15). This is your minimum hourly intake.

"sip water all day long instead of water loading, as this allows the body to assimilate, process and release water properly" - Jason Gilbert of Total Health Kinesiology. 

'I challenge YOU ALL to give this water intake a go for a month and see if there is an improvement in:

a) eating patterns

b) sleeping patterns

c) energy levels

d) appearance of skin

e) ALL OF THE ABOVE'

Water intake vrs.  Underwater self-take..

Behind the US and Mexico, New Zealand is the world’s third most obese developed nation, according to an OECD report released in June this year.

This is alarming.  What could possibly be tainting our food supply to cause such an epidemic in not only NZ but worldwide?

SUGAR!!

Too simple?

Emerging evidence is suggesting that sugar is in fact playing a significant role in the development of not only obesity but hypertension and other metabolic syndromes such as diabetes, and heart disease (1, 2, 3).

In fact globally, we have consumed three times as much as we did 50 years ago.  Put simply we are not eating more food per se, but more refined added sugars.

We were warned.  

The 1972 publication, ‘Pure, White and Deadly - How sugar is killing us and what we can do to stop it’ by biochemist John Yudkin was a controversial account on how physiologically, humans do not require any amount of sugar to function and that sugar ingestion causes heart disease - not saturated fat.  

One such critic was American physiologist Dr. Ancel Keys, who worked to prove the theory that saturated fat intake was associated with heart disease and that sugar played no part in it (4).  Unfortunately the nutrition community of that time were more accepting of Keys’ hypothesis.  His heavily flawed ‘Seven Country Study’ incorrectly linking dietary fat to heart disease became influential in establishing the low-fat dietary guidelines in mainstream nutrition.   

The fact of the matter is, obesity has been on the rise since this anti-fat dogma came about in the late 1970s (5).  So how it is possible that our current dietary guidelines are still based on BIG FAT LIES?

In April last year 60 Minutes explored the toxicity of sugar and its impact on global health (here); interviewing the likes of pediatric endocrinologist Dr. Robert H. Lustig, cancer researcher Dr. Lewis Cantley and nutrition researcher Dr. Kimber Stanhope who all have instigated a groundswell of awareness about the dangers of sugar.  

The clip stresses that most of us don’t realise how much sugar is added to products we wouldn’t necessarily identify as being sweet.  Manufactured food products such as bread, low-fat dairy products, canned soup, breakfast cereals and most condiments contain hidden sugars contributing to an “altered and adulterated food supply for the past 30 years” (Dr. Robert H. Lustig).

A crime the food and sugar industry are not willing to admit.  In fact, Big Food has become much worse than Big Tobacco ever was with the use of aggressive marketing tactics directly targeting children; also their influential financial power over major health organisations and in sponsoring favourable scientific research.

But the food processing companies had to add something to make their food palatable right?  

To avoid a ‘cardboard-like’ taste and be in keeping with the ‘low-fat’ health claim, just about every processed food has been laced with either Sugar or its counterpart High Fructose Corn Syrup (HFCS).  Both have been cheap to refine and produce however the problem lies with the fructose component of each sweetener - all along FRUCTOSE has been the main ingredient responsible for making us fat (6).

Sugar (sucrose) contains two molecules: 50:50 ratio of Glucose + Fructose.  Our bodies require healthful amounts of glucose for energy.  Fructose on the other hand is a very different molecule and our bodies treat this molecule very differently (7)…

FRUCTOSE IS NOT GLUCOSE

Glucose can be used by EVERY cell in the body and our bodies PRODUCE it. Fructose can only be used by LIVER cells and our bodies DO NOT produce it.  

Now, when we ingest sugar or sucrose the glucose molecule will cause a spike in INSULIN; fat storage hormone responsible for signalling fat cells to ‘stop burning and start storing fat’ and also to drive glucose into cells of the muscles and brain… The fructose molecule however can only be metabolized by the liver and will first want to store it as glycogen.

The trouble is, many of us do not carry out frequent intensive exercise regimes like those demonstrated on advertisements for Nutri-Grain and Powerade for example; which in effect depletes liver glycogen stores.  Because most of the time our liver glycogen stores are replete, the liver has no choice but to turn Fructose into Fat when faced with metabolizing fructose in excess (8, 9, 10).

When this happens, some fat enters the blood as TRIGLYCERIDES and small, dense LDL particles (very bad cholesterol).  

It is THIS type of cholesterol in the blood that puts those with high levels at risk of developing HEART DISEASE.  

Any remaining fat gets lodged in the liver, potentially leading to a condition known as NON-ALCOHOLIC FATTY LIVER DISEASE (11).  

Avoiding sugar should be piece of cake from now on right…?

Hmmm…

There is no denying it, SUGAR IS ADDICTIVE.  

“When sugar is added to foods, as consumers we over use it, and this is part of the abuse issue” Dr. Robert H. Lustig: Sugar - A Sweet Addiction

Sugar can ‘HIJACK’ your BRAIN!

Addiction is the down regulation of the D2 receptors in the reward centre of your brain (dopamine, ‘feel-good neurotransmitter’ - you derive reward when this is signaled) and SUGAR ingested in large amounts biochemically down-regulates these D2 receptors i.e. sucrose directly down-regulates the receptors in the reward centre of the brain as do other addictive abused drugs such as nicotine, cocaine, morphine etc (12).

This means that with fewer receptors for dopamine, the effect is impaired.

You end up ingesting more to get that ‘dopamine hit’ - a phenomenon called ‘tolerance’.  In addition, when you pull the chemicals that cause this pleasure away, leaving no dopamine response with fewer receptors this is called ‘withdrawal’.  Both tolerance and withdrawal are considered “hallmarks” of addiction demonstrated in the above Sugar: A Sweet Addiction video.  

That said, it’s not all doom and gloom from here on in.  

So… How about avoiding these highly processed foods and munch on REAL FOOD like a piece of fruit instead?

Fortunately, fruit does not have the same effect as ingesting foods and beverages containing added sugars.  

Whole pieces of fruit are not only high in vitamins and minerals but contain fibre and water which makes you full more quickly.  The fact that it can take awhile to chew and digest whole fruit makes it nearly impossible to overload your liver with fructose.  

In saying this, steer clear of fruit juice and dried fruit.  

When fruit is juiced, the fibre part gets removed giving no chewing resistance which essentially is needed to slow consumption.  Furthermore, the amount of sugar in a glass of fruit juice is practically equivalent to that of a sugar sweetened beverage.

In essence.. public pressure is needed to make a significant impact on mainstream nutrition policy for Big Food to pull their head in.

We have had it wrong for at least 30- 40 years people!

Saturated fat is not harmful, it is the sugar that is the poison.  

If consumption of the culprit is not reduced, obesity and other metabolic syndromes will become the norm; a depressing thought isn’t it?  

This sums up sugar for me personally:

Feast your eyes on these edible plants and produce.  This is an organic garden which Miss Franzi Fielder has been familiar with since 10 years of age, and it is clear she incites the importance of urban farm practice; no matter what scale.  Her creative streak is embraced in not only growing and preparing food, but in crafting eco-friendly streetwear - her brand ‘doM RAn’ - clothes : art : accessories; assisting WesternTrash Berlin (http://www.westerntrash.com/en/ ) and interning with Hermione Flynn Design (http://www.hermioneflynn.com/#!Copy of HOME/cd78).

‘Functionality in a fashionable wrapping.

doM RAn is a brand that breaks free from the system. It wants to aim to expose the creative and open-minded nature in the hearts and souls of every individual willing to release it;

to allow them to become just that; independent, aware, responsible and willing to improve their world.

Based on the idea of the anti capitalistic economy, a phenomena that is seen on the streets, markets, the internet, even a shop in Berlin...

doM RAn encourages the public to explore current art and design trends by prominently featuring the work of underground artists, photographers and illustrators on the labels clothing and accessories’ https://www.facebook.com/pages/doM-RAn-eco-streetwear/253334108016061

How did you get into growing your own food? Having a garden since 10 years of age gave me an awareness of the type of produce and plants that can be grown i.e. we would grow raspberries, certain types of vegetables etc.  I’d also enjoy mushroom hunting in the forest as a kid which was a few hours drive out of Berlin.  Whilst living in Australia for some time however, I discovered the benefits of urban farming especially since everything grows so well there. Permaculture was another concept that popped on my radar and after moving back to Berlin, Germany with the help of friends and family giving me a watering can, gardening books and tips etc, I soon became motivated to tend to this interest.

What then interested you in creating garments and essentially eco-streetwear or up-cycling? Back when I was a kid, I always had an attachment to the clothes I wore and loved. We never had much when I was younger and I remember at one point, my Grandparents (still functioning under the GDR regime), giving me their collections of buttons, zips/materials etc.  Liking garments and accessories so much, and also having the ability to create artwork out of natural materials, got me thinking more about ‘up-cycling’ - making something exclusive out of old stuff. See Western Trash Berlin website: http://www.westerntrash.com/en/

How would you describe your relationship with food? OR what three words best describe your relationship with food? obsessive / important / love variety.  I also couldn’t be allergic to anything.  

What does 'agreeable grub' mean to you? or what do you consider 'agreeable grub'? I guess I’m the exception to following a standard belief about food as ‘agreeable grub’ is whatever my taste-buds agree with.  I therefore have high expectations when it comes to taste and will experiment with flavour a lot.  

Has there ever been a period in your life where you considered your intake and choice of food to be an issue?  Always.  Due to over indulging in coffee and ciggies as a teen I didn’t have much of an appetite for good food.  During my first stint in NZ as an exchange student, getting the munchies too often led to me gaining 10 kg in weight.  With work and travel however, (second time round in NZ) I stayed super slim due to working stressful 50 hour weeks, even though I ate heaps in the evenings.  These long hours meant not having the time to focus on eating the right food, but when I did cook I was good at using cheap, creative ingredients.  It can be so stress-related thinking about the right food to eat, and all my life I’ve had episodes where my appetite has fluctuated.

Are there any disciplinary actions you take to avoid eating pleasurable but unhealthful food? Tasting can stimulate your appetite and with the help of ‘Neuro-Linguistic Programming’ (NLP), I have been able to train my mind in order to make myself responsible &/or aware of my actions.  The work, or craft I do however is hand-related, so I also can’t use my hands to eat as much.   

Do you always/sometimes/occasionally agree with the food you consume or is its purpose just to feed your appetite? Most of the time I agree - food ingredient wise that is.

Are there any foods that simply don’t agree with you?  White bread and New York cheese cake; but not German cheesecake strangely enough...

Do you have to eat in a certain pattern i.e. always three meals a day or at a certain time of day? No I don’t care for this as much.  Often though, I will not have breakfast.  If I do, it is usually a fruit smoothie.  

Lastly, if you were not working in the fashion industry (or for the eco-designer glassware & lighting company) what would you do? Bio Farm in Brandenburg, Germany.

It’s official.  I’ve started to travel and experience more parts of Europe after living in Berlin, Germany for 10 months.  Considered one of the best international and multicultural cities in Europe, it is no wonder the young-at-heart are summoned to the limitless opportunities Berlin has to offer.  

Here are 10 reasons why you should stop what you are doing and move to Berlin; ‘Eat Well’ - comes in at No. 8: http://www.buzzfeed.com/talitar/10-reasons-you-shoul-stop-what-youre-doing-and-mo-aucd

‘Thanks Be to Berlin’, I was drawn to idea of communicating health via a blog medium (as you do in this capital when you have no solid income after six months), especially now that I have caught the travel bug and am determined to keep my passion for Public Health and eating good, tasty food alive.     

From a young age, I always had an interest in food; yum, nourishing food that is.  The availability and access to fresh vegetables and meat whilst growing up on a ‘Sheep & Beef’ farm may have sparked this interest. Having said that, I would on a number of occasions think to myself as to why, unlike other kids, I had to receive curried egg sandwiches and not fairy bread for my school lunches.  Curried egg sammys did taste good (still do), deemed healthful in fact.  But that’s beside the point; socially, they were unacceptable.

Biologically, we are mainly driven by appetite, hunger and taste preference in choosing certain foods.  However, other factors are associated in aiding this decision process; economic (cost, availability), physical (access, education), psychological (mood, stress) and social (culture, family, peers) determinants are thrown in the mix along with attitudes and beliefs about food.  

In terms of these attitudes, beliefs about food and eating habits, the social context i.e. the social setting where interaction takes place, has an impact.  Influences on dietary behaviour can be direct (buying of food), indirect (learning from peer behaviour), conscious (transfer of beliefs) or subconscious, depending on the social and cultural setting.    

From a cultural standpoint, food is a key element in the shaping and sustainment of a particular culture (I’ll refer to the other determinants in future entries).  

Practiced since the beginning of the 19th century, ‘gastronomy’ is the art or law of regulating the stomach.  Essentially, this is the study of both food and culture.  The processing, preparation, and sensory characteristics of food and its nutrients are paid attention to, in order to fully understand how a particular culture sustains nourishment.  In other words, it concerns the science of cooking and good eating which varies from region to region; culture to culture.

A short while ago, I had the opportunity to visit the Hungarian capital, Budapest.  The city itself has a very rustic, but beautiful appeal to it; unfortunately the people were not as warm as the climate while I was there.  Hungarian cuisine on the other hand was impeccable.  

Firstly, meals are relatively inexpensive compared to neighbouring countries such as Austria and the Czech Republic.   

Secondly, a number of ethnic gastronomies have influenced Hungarian cuisine since the Magyar tribal settlement in 500 AD.  Pork, was introduced at this time, and to this day both wild and domesticated pig meat remain one of the primary elements in Hungarian cooking.  Almost every village-based family raises their own pig, which is sent to the butcher during the winter months, referred to as a “disznótor” - for the great feast.  It is also a tradition to eat roast pork on New Year’s day as this is meant to bring good luck.  Braised pork cheek is shown in the image below, with polenta, bok choy, popcorn (hmm yes..) and spicy sausage.

Soup was also an important component of Hungarian cuisine in the ninth and tenth centuries as it is today with the use of the bogracs, a large cast iron kettle. See here for more details about Hungarian gastronomy and recipes http://www.budapest-tourist-guide.com/hungarian-cuisine.html

Speaking of ‘good-luck’, Italian folklore maintain that eating lentils on New Year’s Day brings fortune and prosperity.  Italian flavours were introduced to the Hungarian gastronomy during the reign of King Mathias (1458-1490) when he married Italian princess, Beatrice, daughter of Ferrante d’Aragonia, King of Naples.  Ingredients and spices included turkey, pasta, garlic, ginger, mace, saffron and nutmeg, onion and the use of fruits for stuffings or cooked with meat.  

After one hundred and fifty years of Turkish rule throughout the sixteenth century, the introduction of the paprika pepper ranging from spicy hot (csípos) to sweet (édes) greatly impacted the type of ingredients used in Hungarian cooking - you could say that in modern Hungarian cuisine, it was substituted for ginger and saffron.  Aristocrats at the time, preferred to use the paprika for decorative purposes and was not incorporated into their style of cooking until the eighteenth century.  Thanks to Napoleon blocking continental trade during this time, paprika became the substitute for pepper, given the increase in price.

Middle-class Hungary incorporated Austrian-styled dishes towards the end of the seventeenth century after the Turks were defeated by the Austrian Habsburgs monarchy in 1686.  Meals included schnitzel, sausages, potatoes and vegetable stews thickened with flour and lard (like the image below: veal schnitzel with potato salad).

Despite communist rule suppressing culinary, gastronomic advancement (1946-1989); attempts to rekindle the charm of Hungarian cuisine in the last decade have been somewhat successful, with the availability of seasonal fresh produce and the cost of dining out lowered.  

That said, I highly recommend paying a visit.  The examples of ingredients and dishes mentioned, were to highlight the colourful history of this melting pot of continents.  Not that I have had the chance to experience a range of food cultures yet; but Hungary to me, epitomises the extent of how a number of influences can affect food choice and eating behaviours for not just the individual, but a civilisation.  So if you have a love and respect for food, look beyond your physiological needs and grasp why and how an ingredient or a dish came about.  Besides, there’s nothing wrong with being a gastronome.

i want people to take an honest look at the role food plays in their lives.  

i’m wanting to enlighten those who may have struggled/still struggle with maintaining normal eating patterns.  

IN addition, i want people to realise that the process of finding a balance or a healthful relationship with their food and their bodies, will not be a perfect journey.  

Therefore i’m more interested in equipping people with the skills to listen to the feedback they receive from their bodies and not just external agents.

The interview with.. ‘The Sausage Man Never Sleeps’ is the first of many to come for this Agreeable Grub Discussion Forum.  Simon Ellery, a butcher from Ashburton, New Zealand, six months ago started to produce his own gourmet pork sausages, by adding new and exciting flavourings to the traditional German “bratwurst”, here in Berlin.  For those of you lucky enough to be living in Germany’s capital, especially fellow expats, I would highly recommend giving them a whirl.  Conveniently, not only is there no need for condiments such as the well-known ‘Watties tom-sauce’ but these tasty sausages can be delivered to your door free of charge, if you order 1kg or more.  See here for more details: http://thesausagemanneversleeps.webs.com/

How did you get into the food business? At sixteen years of age I worked in the produce department of a supermarket; one year later I was given the opportunity to start a butchering apprenticeship.   After moving to Berlin 3 years ago, the work I was doing at a Fleischerei made me realise there was not much variation in the taste and type of sausage found in Germany.  This sparked an interest six months ago to produce my own gourmet sausages by experimenting with several flavourings using my own mincer at home.  

Talk me through how you go about selecting your ingredients to achieve your perfected product; i.e. when designing your sausage what factors do you take into account? How do you achieve harmony/balance? Factors may include quality & type of ingredients/ nutrients/ taste/ colour/ texture etc.

First off, I only deal with free-range pork, because in Germany the meat is high quality and found in abundance.  I looked at using organic pork meat, but the price is three times the price.  ‘Trial and error’ is what it comes down to to achieve a balance and harmony of flavours.  At the moment, popular flavours include: Jalapeno and Cheddar (for the lads), Apricot and Cream Cheese (for the ladies) and Apple and Sage. To enhance flavourings, the salt content needed to be decreased.  Normally, a minimum of 18 grams per kilo is added to traditional German-made sausages, but I put in a maximum of 15 grams per kilo.  

How would you describe your relationship with food in three words? or four.. close/ meat/ passion/ fun!

What does ‘agreeable grub’ mean to you OR what do you consider ‘agreeable grub’? Tastes nice and is good for you in moderation.

Has there ever been a period in your life when you considered your intake of food and/or choice of food to be an issue?

No.

Are there any disciplinary actions you make to avoid eating or over indulging in pleasurable but healthful food? i.e. being so stuffed you think “I’ll never do that again” and therefore will... No, but I am allergic to mustard so I must avoid it at all times.

Do you always/sometimes/occasionally agree with the food you consume on an everyday basis or is its purpose just to feed your appetite?

In the workplace (Fleischerei), I don’t agree with the limited options we have for breakfast i.e. we just get given bread with sliced meat.  Other than that, I am not bothered about the ingredients I choose for my own consumption.  However with regards to my business, I am conscious of selecting the best ingredients that would appeal to my customers.  

Are there any foods that simply don’t agree with you (even though you may agree with them?)

Mustard.

Do you have to eat in a certain pattern; i.e. always three times a day or always at a certain time of day?

No, although I grew up eating at certain times of the day e.g. dinner was always served at 6pm

Lastly, if you weren’t in the food business what would you do?Musician.

We’re not expected to take American columnist, Calvin Trillin seriously when it comes to his writings about his love for good food.

 Funnily enough, this makes me even more curious to read for example his ‘Tummy Trilogy’  - novels include American Fried (1974); Alice, Let’s Eat: Further Adventures of a Happy Eater (1978) and Third Helpings (1983).  Oxymoron aside, I actually believe, in his latest award-winning book - Quite Enough of Calvin Trillin: Forty Years of Funny Stuff (2001) where he makes the “health food makes me sick” remark,  he was literally onto something..

In my last two blog entries, I introduced the notion that grub in general should ideally reflect a high level of ‘agreeableness’; one of the ‘Big Five Factors’ of personality.  To meet this classification, all food should be straightforward (not to mention, tasty), trusted and relied upon to deliver sufficient amounts of energy and nutrients for optimal individual health - in other words ‘healthful food’.  

Definition of HEALTHFUL:

beneficial to health of body or mind - adjective

Derivatives:

HEALTHFULLY - adverb

HEALTHFULNESS - noun

Unlike Food/Nutrition/Health/Wellness blogs, I DO NOT necessarily want to give healthful food recommendations where I personally see fit - recommending food that I’ve determined healthful (i.e. encourages my health) for instance, could actually be unhealthful food for another person, which could be detrimental to their health**.  

Besides, motivations differ in what we eat, how we eat, WHY we eat and when, as every one of us is unique.

Apart from identical twins we are all different in our genetic makeup, age (life stages), ethnicity, gender and so on.  In addition, we vary in our beliefs and/or values and these are largely dependent (but not always) on the existence of a strong spiritual and/or cultural background.  Choosing vegetarianism for example is a practice adopted by many for different reasons.  To name a few, motivations include religious belief embodiment, fighting for animal rights, ‘to improve ones health’ and a changing environment and economy.    

The quality and type of education we receive also plays are part in shaping one's identity, which means there will always be huge variances in the food-related decisions we as individuals make on an everyday basis.

In saying this, I DO encourage men and women from various ethnic and cultural, spiritual backgrounds and different life stages, to determine INTUITIVELY a level of agreeableness when it comes to choosing and eating/digesting food - despite whatever food/diet philosophies are adopted.    

Cultivating the concept of ‘mindfulness’ can be a good starting point to shape an understanding on the true nature and purpose of food, that is either fit or unfit for human consumption.  We can discuss the factors involved in selecting food later.  For now, the basic principles of ‘tasting’ food as oppose to ‘mindlessly munching’ can be shown in the following diagram.

Lately, when I’ve been saying the word “healthy’ to describe foods, seeing it in a text and listening to conversations re health - I’m left with an insipid taste in my mouth and I’ve now come to realise why.

By formal English standards, the use of the adjective has been grammatically incorrect; let me explain.

Objects/things such as food that encourage health, are healthful (i.e., good for one’s health). A person or people can be described as healthy (i.e., in a state of good health, or free from disease).

Now, I’m no expert on grammar (who really is?), but using the word correctly, from a grammatical standpoint, could be somewhat helpful in improving your food-relationship i.e. making this distinction gives you more control over what foods are suitable to meeting your nutritional needs.

Correct: He looks healthy.

Correct: I am eating a healthful lunch.

Incorrect: Eat a healthy lunch.

Healthful food; agreeable grub for one’s health.  Food for your health only.  

For example, eating rolled oats are healthful for Subject A; it is unhealthful for Subject B to eat rolled oats, as they are damaging to Subject B’s health.

On the contrary, food (such as vegetables) can be described as ‘healthy’ BUT only when described as being ‘free from disease’.. catch my drift??

If not, check out the following websites!

Ref: http://englishplus.com/grammar/00000219.htm

“Never be afraid to experiment.” - key advice shared by the legendary Mr. Mark Thackeray (Sidney Poitier) to his unruly students in the 1967 British drama ‘To Sir With Love’.

I watched this movie for the first time in years the other day and had overlooked this scene until now.  This is “survival training” as he puts it, “and you can eat well even though you’re broke”.  Teaching only his “truths” evidently becomes relevant and inspirational for his students to go on leading successful lives.

I intend to follow suit.  Not to teach rebellious students per se.. but to openly share with you (as my readers) how ‘consuming well’ is possible in this day and age.  

I particularly want to focus on food that agrees with you.  Yes that’s right - ‘agreeable grub’ that is not only suitable for your gut but in keeping with your moral, cultural and/or religious beliefs and values.

Understandably if a personality test were to take place, nourishing foods would score highly in ‘Agreeableness’ - sustenance that is honest, straightforward and cooperative, rather than being suspicious and antagonistic towards others.

Ideally all food should fit this personality trait and work in harmony with our bodies/beliefs/values; not be masterful.  Allow food to work WITH you and not just FEED your appetite.

“Some people have a foolish way of not minding, or pretending not to mind, what they eat. For my part, I mind my belly very studiously, and very carefully; for I look upon it, that he who does not mind his belly will hardly mind anything else.”  Samuel Johnson (1709-1784)

This 18th century old statement was by no means from a Nutritionist or Health Professional, but an English writer and Lexicographer, whose evoking words pertaining to ‘mindfulness’ is still a relevant concept today.  

Traditionally based on Buddhist teachings but practiced by anyone with any belief system, ‘mindfulness’ is a useful tool to heighten eating experiences.  Paying close attention in a non-judgmental manner to the food characteristics, you become conscious of the sensations that food brings to your body and your mind.