Nutritional Tidbits (from Jorge Lopez): Eat Your Veggies

Meet my buddy, Jorge Lopez.

He and I attended Warren Wilson College together, where he studied biology with a focus on plants. Prior to "Wilson," he earned his AA at the University of Florida, served for four years in the US Marine Corps. He's worked as an EMT for three years in New York City and for three years as an ER tech. He also worked for a year in a health food store. Currently, Jorge's attending the Southwest College of Naturopathic Medicine in Tempe, AZ. It also so happens that he's an amazing cook.

A couple months back Jorge and I communicated via facebook about the possibility that he could guest-post on my blog to provide nutritional tidbits that link food gardening with healthy eating and health, in general.

This is the first of such posts. Thanks go to Jorge.

"Eat Your Veggies"
- by Jorge Lopez-

When I was a child I remember my mom telling me, “Eat your veggies they're good for you." I would often ignore my mom’s plea and go for the sweets. As I grew older and rediscovered the magic of growing and eating veggies I also felt a surge in my vitality. In a world of over processed food where our basic nutrients have to be reintroduced into food packages, the body forgets how good it is to eat fresh, nutrient rich, homegrown veggies. The benefits of eating veggies affect our bodies, minds and soul. One of the many organs in our bodies that a diet full of vegetables can benefit is the heart.

The leading cause of death in the US and other developed countries is heart disease. You would be surprised how a plate of veggies a day can change that statistic. Vegetables are of full vitamins, fiber and phytochemicals that are very beneficial for the heart and overall health. Let’s start with one of the most important benefits of veggies, fiber.

A significant amount of plant matter is composed of cellulose, hemicelluloses and other fibers. Fiber cannot be broken down by the body and passes through our digestive system. As fiber passes through the intestines it picks up cholesterol which is then excreted. Lowering cholesterol is very beneficial, but it’s not the whole picture.

A diet consisting of primarily vegetables is low in simple sugars. Foods containing simple carbohydrates like candy, bread, and pasta, just to name a few, increase the amount of sugar in the blood which can be converted to AGE’s (advanced glycosilated end products) which cause damage to the blood vessels. When the body uses cholesterol to repair this damage, a consequence is the formation of plaques on the walls called Atherosclerosis.

Another contributing aspect of veggies are vitamins like B5 (Pantothenic acid), folate, and E (tocopherols) that help maintain cardiovascular health. Vitamin B5 (Pantothenic acid) helps with the production of HDL’s (good cholesterol) that help to reduce LDL’s (Bad cholesterols) and reduce the occurrence of plaque formation. Folate along with methylcobalmine (B12) reduces homocysteine a very reactive amino acid that causes damage to the cardiovascular system. Vitamin E (Tocopherols) helps reduce platelet aggregation, lowers cholesterol and is also a strong antioxidant. Finally Phytoesterols are phytochemicals that reduce the amount of cholesterol by competing with fats in the gut.

These are only a few of the many benefits of eating fresh veggies, but they are significant in that they help maintain and care for your heart which in return will take care of you. The best part of eating right is the boost of energy and vitality you will feel. Always remember that optimum health is achieved through balance and that is maintained through eating a variety of foods rich in all nutrients.

Why Can I Eat Bread in France, but not the USA?

Updated 10/31/2017 as the National Organic Standards Board meets in Jacksonville, FL. This may well be the most important thing you read this year for your health. (Originally written in 2015 while I was traveling-- and eating bread-- with my wife in France.) I've got a food riddle for you from Paris, France: Why can I eat bread over here when it makes me sick at home? I'll share my best guess in a minute, but first, a little personal background. Since my senior year of high school, I've not been able to eat much bread at all. For five years, I was severely hypoglycemic, and everything I ate had to have more protein than carbohydrates. That meant, in effect, that I spent my years of college beer-less and eating lots of salad with meat on top. I ate tons of vegetables, very little fruit, basically no carbohydrates to speak of, meat, nuts, eggs, and cheese. If I accidentally ate, say, meat loaf that was, unbeknownst to me, made with bread in it, I'd spend the n...

Man in Overalls - It's Like Washing Your Dishes

I often hear folks joke, "Yeah, I had a garden once. I put in all this money & effort, and I only got a handful of tomatoes. Each one of them cost $27!" And they usually end by saying something about not having a green thumb. My first tomatoes of the season I smile and think about a mental model I've been working on: Growing your groceries is like washing your dishes. While they're raving about how many plants they've killed, I'm thinking, "It's not your thumbs. I bet you don't have a sink. And if you do, are you using decent soap or that garbage from the dollar store? And did you mention you've never washed dishes before in your life? And you're surprised you broke a couple wine glasses with no more experience than a four-year-old?" My eyebrows furrow involuntarily belying my thoughts, "Really? That doesn't seem all that surprising to me." But, of course, not only would saying all that confuse people, it...

Man in Overalls - The Valley of Food & Ag Startups: Warren Wilson College

If you're interested in tech, pay attention to Silicon Valley. If you're interested in food and agriculture, Swannnoa Valley, more specifically Warren Wilson College , is the place to keep on your radar. Man in Overalls with (L to R) Mary Elizabeth, my wife and Rachel (Williamson) Perry, WW alum and herbal tea entrepreneuer I'm an alum and proud of it, class of 2008. I studied community organizing, wrote a 140 page thesis about social movements as my capstone. Nathan, as college Freshman on WW Electric Crew. (Look for the blue water bottle) It's a work college, one of seven in the country. Think universal work-study, so in addition to whatever one's academic track, students are also working in the cafeteria, the library, admissions, as carpenters, lock smiths, lab techs, and-- per the agricultural legacy of Warren Wilson-- as row crop, animal, and vegetable farmers, gardeners, and edible landscapers. Personally, I worked on the electric crew a...

Man in Overalls - Growing Great Soil

Good soil will basically grow your groceries for you, but how do you build great soil? The answer is that there are two options: a quick & easy way and a DIY, hard(er) way. So we're on the same page, I'm continuing my #GrowYourGroceries The Easy Way series by digging into the how-tos of growing great soil. These stories and techniques will likely make the most sense after reading Geeking on Good Soil , my last update. (I outlined where I was headed in The Big Picture.) As I was saying, the easy way to build a great soil is to fill raised beds with a terrific compost-based soil mix like my Magic Mix to jump start your food garden productivity from year one. From there, seasonally, you simply top-dress each season before planting with another few inches of compost-based soil mix. This is how I manage my own food garden and those of my customers. Why? Because at the root of things, I'm a lazy food gar...

Man In Overalls - My Compost System

Composting, they say, is an art form. But, truth be told, I'm just too lazy for all that. My own compost philosophy is, "Crap rots in the woods, doesn't it?" But really. :) Whenever I think of home gardening systems, I always reflect back on my grandmother. She gardened up until the week she died at 93. She planted by the signs and assured me that's why her collards were not eaten up by bugs and were able to grow for 3 years running and up to 8 or 9 feet tall. She had a little rototiller, planted straight rows, mulched by spreading leaves to keep the weeds down. She threw out a little 10-10-10 from time to time and kept the cabbage worms at bay with Sevin dust. She hoed if the weeds called for it. But mostly, she harvested. Her pots were always full and her freezer always stuffed with produce: collards, mustards, turnips, peas, tomato gravy, squash, you name it. Now, I don't use 10-10-10 or sevin dust, and I'm not big on tilling. However, the thi...

Man in Overalls - Summer Garden Blues & What To Do

Welcome to mid summer in the Deep South! If you're anything like me, you're actively looking for excuses to avoid going outside this time of year. The heat doesn't so much radiate down from the sun as it seems to rise from the side walk. Rain helps- for about ten minutes- and then simply adds to the humidity as it vaporizes on the payment, so that it feels like you need a snorkel to make it from the house to the car, but of course, it only gets worse when you turn on the AC, and that first puff of hot air feels as though someone just wrapped your face in a plastic bag - not to mention that if you cut your grass yesterday, you're going to have to do it again... tomorrow. And, lets not even talk about how fast the weeds grow this time of year! Or the insects seem to multiply! Oh, home... :) Here's the good news: If your garden looks a little worse for wear, it's okay. Really. Mine does too. As much as I aim for- and largely achieve- a productive & beauti...

Man in Overalls - How to Start a School Garden: Design

Before you get to build your school garden like this, before you can help kids get their hands dirty like this, or teach kids in your school garden like this, there are a few things you've got to take care of first. The #1 most important thing you've got to do is build your team. I say- with no exaggeration-- that human infrastructure is THE most important aspect of developing a successful school garden. But, I already wrote about building your school garden team last time. Assuming you're on track with that, a simultaneous step is to begin developing your school garden design. Here are a few things to should consider as you develop a school garden design: Purpose In your school garden interest meeting, one of the first questions you should ask is: "Why are you interested in a school garden?" Interestingly, this question serves two purposes. First, it helps the team gel because there will likely be a lot of overlap in answers. This will ...

Man in Overalls - When to Plant Tomatoes

" Plant 'em in the spring. Eat 'em the summer. All winter without 'em's a culinary bummer ," as John Denver sings in "Home Grown Tomatoes." So, just when should you plant* your homegrown tomatoes? Or, more generally, when should you plant your spring food garden? (For an abbreviated version of this post revised & published in Edible Northeast Florida, click here. ) Since tomatoes along with other spring favorites like squash, corn, green beans, cucumbers, peppers, and the like are "frost sensitive" (in other words, they'll die if it freezes), it's all about the "last frost date" for your area. Unless you're a weather savant and remember the last freeze for the past twenty years, you'll have to do some investigating. You could look up your Plant Hardiness Zone on this cool "interactive" map from the USDA, and you'd learn that Jacksonville is in zone 9a, Tallahassee is in 8b, and At...

Man in Overalls - An Ode to Collards (Now with my recipes)

I love growing my groceries in the fall - watching the miracle of growth, having ready-access to the freshest produce money-can't buy, the many flavors, getting to try new varieties - all while the temperature drops to more and more pleasant levels. I enjoy growing most anything in the fall, but, if I had to choose just one thing to grow every fall for the rest of my life, it would be collard greens, hands down. It's a health thing and an effort-to-yield calculation, but in the beginning, the roots of my collard green passion were seeded by family. When I was a kid about 9 or 10, just a couple years into gardening in the front yard , my aunt, the family documentarian showed me a clipping of my late grandfather from the Graceville New (or was it the Jackson County Times?) beneath his 9ft collard greens that he had kept alive multiple years, growing them into small trees. Not to be outdone, my grandmother grew a collard forest of her own. Seizing the moment, my...

Man in Overalls

Search This Blog