I have just discovered a new fact about America. Most American households do not throw their kitchen waste in the garbage bin; they throw it down their drains. An interesting contraption installed under the kitchen sink called the garbage disposal unit captures the food waste, shreds it into small pieces (less than 2mm) after which it passes into the plumbing. This is in contrast to cities in Asia where most water authorities instruct the people to scrape off all food particles from dishes and throw them in the garbage bin before washing the dishes.

Food Wate Disposer Photo: Designofkitchen.net

In the US, the rationale behind allowing food waste to become a part of the wastewater circuit is that it is a lesser evil than when it is a part of the solid waste circuit. Carrying food waste in trucks for disposal is fraught with public health and environmental risks, it is believed. If burned in waste-to-energy facilities, the high water content of food scraps does not allow it to generate much energy. If it is buried in landfills, it decomposes to generate methane gas which is a potent greenhouse gas.

On the other hand, when food waste is pulverised with water, the existing sewerage network can be used for transporting it into treatment plants, which are well-equipped to deal with organic solids. These can be converted to biosolids and used as fertilisers for soil. Advanced facilities can also recover methane for producing energy. According to one study, food waste produces three times as much biogas as municipal sewage sludge.

In Asian cities, the case for keeping food waste out of treatment plants is that the higher organic carbon load leads to a higher biological oxygen demand which in turn leads to a higher consumption of oxygen. This increases the cost of aeration. More sludge is produced. Treatment plants in Asia are already struggling to meet the needs of millions and cannot be saddled with the load of food waste. Besides, it also contributes to eutrophication and toxicity of water bodies. But by far, the best solution even in an urban set-up, which is only being carried out by some environment-conscious individuals is composting at household level. Composting helps to turn food waste into rich soil, which can be used for gardening and farming. Done at household level, it helps to reduce the volume of garbage to be disposed by municipal authorities as well as the load on municipal treatment plants. Also, the release of methane gas from landfills is avoided.

Unfortunately, not much is being done by authorities to disseminate information about composting, and it does not feature as a waste management strategy in most countries. There is a lack of specific targets and economic instruments to drive waste minimisation. The centralised collection of wastes as well as wastewater has become a way of urban life and the authorities are not interested in thinking out of the box. And yet, it has been demonstrated that composting can be done even in apartments. With food waste forming 10 to 20% of solid wastes in many countries, it is time to take a fresh look at its disposal. Composting is a skill that needs to be taught in schools. Enough waste has been wasted.

About the Author

Sahana Singh is Editor of Asian Water, Asia’s leading trade magazine on  water and wastewater. She is the recipient of Developing Asia Journalism  Award, 2008. Currently based in the US, she continues to write on water related articles in the Asian context.

Further links you may be interested in:

EWTT: Part 1: How to compost at home – using container pots

EWTT:  Part 2: How to compost at home : Using the Daily Dump

EWTT:  Poonam Bir Kasturi: Designing the Daily Dump

Youtube: Water cycle video by Sahana Singh which won the first prize at the Urban Water Movie Contest organised by Holland’s Delft University of Technology:

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Organic farming is coming under attack from many quarters, even as awareness spreads that it is a more sustainable and healthier way to live. Criticism range from doubts about its lack of capacity to feed the world to bogies being raised about people having to return to the  ’dark ages’ of food shortage and starvation unless recourse to intensive chemical farming is taken forthwith.

It is time that the grains of facts shift the chaff or propaganda and fear mongering to prove that  in fact, organic farming is the real alternative for sustainably producing enough food for the growing world.

Organic farming can feed the world and still have enough food left over

An extensive study entitled, “Organic Farming and the Global Food Supply“  carried out in nearly 50 countries, both developed and developing, by a group of eight eminent (disciplines included – Palaeontology, Natural Resources, Environment, Horticulture, Evolutionary Biology, Ecology, Art and Design) scientists (from the University of Michigan and Michigan State University) concluded that the available food production was more than sufficient for humankind.

They estimated the calorific value of all the food supply to be 2,786 kCals per capita per day, for the total volume of food supply available in 2001. Astoundingly, they also went on to prove that, if the same land had been farmed organically, then the calorific value available in 2001 would have in fact been much higher i.e. 4,380 kCals per capita per day! Their data is summarised in Table 1.

It could be argued that data from 2001 is not valid in 2008. Even more so because, the recent inflation in prices of agricultural commodities could arguably be laid at the door of insufficient food production in 2008. However, this would be a specious reading of the facts since recent growth in commodity prices has been influenced by many other factors particularly the production of biofuels as has been documented extensively elsewhere.

Organic farming gives more yield and uses less land for the same amount

The scientists referred to above show that organic farms in general tend to produce more crop per unit of farm than non-organic farms. For example, their study showed that organic farms yield 1.312 times more grain products (Table 2) than non-organic farms.

It is also significant that organic farms in developing countries, have yields that are higher by between 57% and 400% compared to non-organic farms as a glance down Table 2 shows.

In developing countries, many of which are land starved, the fact that organic farms have higher yields is a signal call, if at all one is required, that they should switch to organic farming.

A project started in 1996 under the supervision of the Bureau of Agriculture and Natural Resources (BoANR) of Tigray in partnership with the Mekele University, the local communities and their local administration is in fact doing just that in Ethiopia. Project Tigray as it is known, demonstrated that the introduction of ecologically sound organic principles had very quick positive impacts on the productivity and well-being of farmers with small land holdings. The project also demonstrated that for farmers, particularly those in marginal areas, who were not able to afford external inputs, “an organic production management system offered a real and affordable means to break out of poverty and obtain food security.”

The oft-cited argument that organic farming requires more land holds good only for cash crops. This is a conclusion reached by the FAO at a conference in 2007 where it observed higher yields through non-organic farming were seen mainly in cash crops grown in ideal conditions .

Organic farming uses less energy and mitigates global warming

Organic farming is often criticised as being energy intensive with consequent impact on global warming as a reason to switch away from organic farming. Reality belies this.

Organic farming uses natural or naturally available means for farming. The farm is tilled by oxen; growing legumes, practising inter cropping, rotating crops, composting, vermiculture  etc., help retain moisture, fertilise the soil and protect the crop against pests. Energy use is at its minimal with organic farming. Further it has been demonstrated that effective watershed management techniques practiced in organic farms use less water to raise crops and increase the water table. And, one may add, without, poisoning the soil with chemical residues.

Contrast this with the energy used in ‘modern’ intensive farming – assorted farm implements such as tractors, threshers, harvesters which use internal combustion engines, pump sets that dredge up massive quanitities of water in irrigating the lands, the massive factories which make the fertilizers and pesticides that poison the earth, the clean up that needs to be carried out to replenish the soil, the effort, money and energy spent in building canals, dams, etc. The list is endless!

In the light of all this, the proposition that organic farming is more energy intensive than non-organic farming is laughable. It can be argued that even organic farming uses mechanisation, e.g., for tilling or transporting produce to the market, for example. Notwithstanding such usage of energy, the total volume of energy consumed by organic farming is per se, lower than non-organic farming, when all factors are considered.

The FAO Conference cited earlier went even further to say:

“Agricultural production methods specifically adapted to microclimates, production of diverse products, and cropping methods emphasizing soil carbon retention are most likely to withstand climatic challenges and contribute to food stability, particularly in those countries most vulnerable to increased climate change.”

Are we asking the right questions about land use?

We have already seen that food supply today in terms of energy requirement is far more than is required. And if organic farming were to be practiced exclusively, some of the land being used for agriculture can actually be stopped being used without any material impact on food supply.

Today approximately 40% of the world’s land mass is being used for agriculture . This indeed is an awful lot of land! However, 70% of this agricultural land is used for cultivating crops to feed animals, i.e., 28% of the world’s land mass is used for feed crops! All this meat provides just one-fifth of the energy required by human beings and only one-third of the proteins required by human beings. And, now with the increasing clamour for bio-fuels, land for non-food crop farming is only going to increase, creating more pressure on finite land resources!

Is this required? An article in the New York Times argues that with a plant-based diet, with a lower level of meat, will result in the consumption of far fewer calories, and better health. Doing so would mean less land area required for growing fodder, and then perhaps there will be enough land to feed all, humans, animals and plants too, without necessarily having to poison our environment.

Land can be fertilised without fertilisers

The main limiting macronutrient for agricultural production is biologically available nitrogen (N) in most areas. In 2001, the global use of synthetic N fertilizers was 82 million metric tonnes. The paper referred to earlier shows that 140 million metric tonnes of additional nitrogen could have been fixed by the additional use of leguminous crops – i.e., 58 million metric tonnes more than the amount of synthetic N in use.

Organic food need not be more expensive

Food production and distribution today are very heavily subsidised as is well known. Organic food does not receive any of these subsidies, so in comparison comes across as being expensive.

It is reasonable therefore, to assume that organically grown produce can be cost competitive if it receives the same subsidies given to non-organically grown foods, and is perhaps likely to be cheaper in view of its inherently superior yield!

So how does all this affect us living in India?

Per-capita availability of food in India is a little over a fifth of the American average and little under a third of the European average. However, according to a Gallup poll, 6 in 10  Americans are overweight with about 3 in 10 being classified as obese. Obesity trends in Europe are similar too. These statistics show that the additional availability of food rather than being a boon in America and Europe, is in actual fact a bane creating serious public health issues in its wake. Issues that a fit minority of tax payers, may end up have to pay for an indulgent majority.

The moot question is, do we need to go through the tortuous process of obesity and its consequent public-health issues, or be smarter by learning from American and European mistakes and continue to be a healthy India?

Anecdotal evidence of the Indian experience suggests that Indian farmers too reap the many benefits of organic farming and many have in fact begun calling it ‘Indian Farming’! Thus, widespread adoption of organic farming in India is unlikely to materially impact the availability of food. Given our relative scarcity of land, large farmer population, fragmented land holdings, the benefits of organic farming appear uniquely suited to the Indian condition. So perhaps, the time is right to make a push into adopting organic farming in right earnest given the very many benefits it has to both the producer and the consumer. The FAO too supports this point of view.

It is time that policy be decided by genuine public interest rather than, disguised ‘scientific facts’, dictated by vested interests.

About our Guest Writer:

KARTHIK KUMAR plays an advisory role in reStore, a not-for-profit venture based in Chennai, India. The products sold by reStore are sourced largely from local, disfranchised producer groups, such as the small organic farmer, rural artisans, underprivileged groups, self help groups etc, so as to help support their livelihoods.  Find reStore on Facebook.

This article was originally published in reStore’s Blog and in Business Line in edited form.

Links and references:

1. Organic Agriculture and the Global Food supply, published by Badgley et al, Renewable Agriculture and Food systems
2. Center for Nutrition and Policy Promotion 2000. Nutrition and Your Health: Dietary Guidelines for Americans. 5th ed.Home and Garden Bulletin No. 232. United States Department of Agriculture and United States Department of Health and Human Services, Washington, DC
3. Institute of Science in Society: Organic Production for Ethiopia
4. Op cit
5. Page 12, Proceedings of the The International Conference on Organic Agriculture and Food Security, 3 – 5 May 2007, FAO, Italy
6. Farmers Weekly Interactive: Food Production to peak as fertile land runs out
7. The Economist: Let them eat bugs
8. ibid
9. New York Times: Unhappy Meals
10. Organic Agriculture and the Global Food supply, published by Badgley et al, Renewable Agriculture and Food systems
11. Hindu Business Line: Organic Farming and Food Security http://www.blonnet.com/2008/07/11/stories/2008071150200900.htm
12. Obesity in America: Trends
13. Obesity in Europe – The case for action – published bv International Obesity TaskForce
14. Rediff: The perfect farmer and global warming
15. Page 12, Proceedings of the The International Conference on Organic Agriculture and Food Security, 3 – 5 May 2007, FAO, Italy

Other links and references:

NYTimes : Sustainable Farming Can Feed The World?

EWTT: Dr Vandana Shiva’s Sydney Peace Prize Lecture: Time to End War On Earth

EWTT: State of the World 2011: Innovations That Nourish The Planet

EWTT: Prakash Singh Raghuvanshi: One Farmer’s Crusade to Save Indigenous Seeds

Photo Courtesy: Thatcher Cook for Mercy Corps in Global Envision.org  A New Green Revolution in India?

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This an inspirational story that describes an exemplary “green” food-supply-and-packaging system that exists in India. The dabbawalas of Mumbai practice a 125-year-old trade which involves the daily delivery of a fresh, home-made meal from each customer’s suburban home to his or her city office workplace.  The word dabbawala translated literally, is “lunchbox carrier.”

A typical delivered Mumbai meal, in levels of a stackable metal container (tiffin):

The distribution system the dabbawalas have designed uses color-coded symbols to mark the top of each customer’s personal food container. It runs like clockwork.  Over 200,000 fresh, client-specific lunch meals are delivered each day, directly to each customer’s office, at the proper time each day, with a documented 99.99% accuracy!

The system employs long-life, reusable food packaging. The more than 5,000 highly efficient workers utilize head trays, bicycles, hand carts, and the local railway system to transport the food containers. They not only pick-up a personalized meal which has been prepared by a customer’s spouse or family member, and deliver to it the correct Mumbai workplace at lunchtime, they also return the empty metal container (called a tiffin) that same evening to the customer’s home for tomorrow’s reuse and refilling.  This customized, 2-way, daily delivery service only costs Mumbai’s citizens the equivalent of $6.50 SGD ($5 USD) per month!

The dabbawalas’ graphically efficient container coding system:

The steps in the dabbawalas’ food delivery system are as follows:

Dabbawalas at Work

1. The first dabbawala receives the customer’s lunch container, at the same time every morning, from the meal preparer at the customer’s home and transports it to the nearest railway station.

2. The second dabbawala  at the rail station sorts the incoming containers by color code, routing them to the proper destination by loading them into the correct train’s luggage car.

3. The third dabbawala travels on that train with the sorted meal containers and unloads them at the station nearest their destination

4. The fourth dabbawala picks-up the specific containers at the rail station that are bound for his customers, and he delivers them to the correct offices at lunchtime.

5. At this point, the steps are reversed, as the empty containers are picked up at the offices after lunch and returned correctly to all of the customers’ homes later that day.

The average Mumbai lunch container travels 43 miles per day and changes  hands 10 times.

The food supply chain system that the dabbawalas have developed is second to none. Prestigious university business and economics  researchers world-wide have traveled to Mumbai to study it. In 2003,  the UK’s Prince Charles arranged his schedule just so he could see the system in full operation.

Dabbawala loading bicycle with 18 tiffins

The green lesson for us is that a fast-food diet is not a necessity for today’s busy big-city office worker and commuter. Fresh, healthy, personalized, home-made, dietary-appropriate lunchtime food can be packaged in washable, durable, reusable containers, such as the tiffins of Mumbai.

Equally important, we can see that it is possible for a city to design human service systems that support and encourage green and sustainable living, and that high technology and high expense are not necessarily essential for their efficient operation. Mumbai, with areas of population density up to 1 million people per square mile, is the world’s most crowded city, and yet, that huge city of 14 million people boasts a green and efficient food distribution system such as this.

With respect to food containers and their environmental impacts, there is a continuum of food packaging that we all should consider. We have ranked them, in order of ecological desirability, from best to worst.  Packaging should always be sufficient to preserve the freshness of the specific food product in question for a reasonable time and thus prevent the wasting of food. The spectrum of food merchants’ sales methods includes:

A Stainless Steel Tiffin Carrier can last for years

1. Edible packaging sales, where the product is held by its own edible “container;”

2. Bulk, unpackaged sales, where customers are required to bring their own containers;

3. Fully biodegradable package sales, where containers are made from plant sources that can be municipally composted or home-composted after use;

4. Reusable package sales, where product containers are systematically returned to the manufacturer, cleaned, and reused;

5. Recyclable package sales, where the product containers are systematically returned to manufacturers, transformed, and then used as raw materials for new containers or other products;

6. Disposable package sales, recommended for highly limited use when no better and more environmentally friendly alternative is available at the present time. Polystyrene foam containers should be avoided.

The tragic irony of today’s “convenient” food packaging is captured in this quotation by sustainable lifestyle expert David Wann— “The packaging for a microwave dinner is programmed for a shelf life of maybe six months, a cooking time of two minutes, and a landfill time of centuries.”

We think one of ecologist Barry Commoner‘s most important contributions to scientific literacy about packaging is his four laws of ecology, found in his classic book: The Closing Circle (1971.

Law 1. Everything is connected to everything else. There is only one biosphere for all living things and what affects one species ultimately affects all of them.

Law 2. Everything must go somewhere. There is no garbage in nature and there is no “away place” to which things can be thrown.

Law 3. Nature knows best. Humans have designed technology to improve upon nature, but the impact of such changes upon a natural system is likely to be detrimental to that system.

Law 4. There is no such thing as a “free lunch.” Every human exploitive action has an environmental cost.

Barry Commoner also wrote: The most meaningful engine of change, powerful enough to confront corporate power, may be not so much environmental quality, as the economic development and growth associated with the effort to improve it.

In many ways, food is one of the best and easiest levers for environmental activists to push for environmental awareness and green living. Look at the results of the following research study.

________________________________________________

Research Study on Environmental Awareness of Packaging

________________________________________________

Note: 1,010 British adults, ages 16 and higher; 2008, Ipsos Group, UK

Awareness of Evironmental Issues with Food Products

51% mentioned the amount of food packaging used

40% mentioned chemicals/pesticides in food

37% mentioned fair-trade benefits for farmers

33% mentioned animal welfare

27% mentioned the number of plastics bags used at the check-out

24% mentioned food miles traveled

16% mentioned the carbon footprint of the product

8%  no awareness

__________________________________________________

Wise food choice doesn’t just have to do with being mindful of the latest food pyramid or a food package’s nutrition label, but it also has to do with knowing where your food came from, how much non-renewable energy was consumed in its producer-to-plate cycle, how it was packaged, how it got to you, and who was involved in all those constituent processes.

Remember the success story of Mumbai’s dabbawalas!

*******************************************************************************************************************************************************

About our Guest Writers:

Dr. James H. Wandersee is the W.H. LeBlanc Alumni Association Professor of Biology Education in the College of Education at Louisiana State University and Chair of the Teaching Section of the Botanical Society of America.
Dr Renee M. Clary is the Director of the Dunn-Seiler Geology Museum and Assistant Professor of Geoscience Education in the Department of Geosciences at Mississippi State University. Both are part of the EarthScholars™ Research Group and have done extensive research in the pioneering area of Plant Blindness and how to sensitise people to plants.

Links you may be interested in:

Further blogs you may be interested in:
1. Plant Blindness: What research says by James H. Wandersee & Renee M. Clary
2. The Bridge Between Ecological Knowledge and Green Living by James H. Wandersee & Renee M. Clary
3. Teach Me About Soil by James H. Wandersee & Renee M. Clary

Image Credits:

Photo 1: Dabbawalla tiffin image

Photo 2: Dabbawalla’s Container Coding System

Photo 3: Mumbai Dabbawalla’s at work

Photo 4: Dabbawalla Loading his bicycle with 18 tiffins

Photo 5: Stainless Steel Tiffin Container

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This is due to a number of food additives that are used in the manufacture of processed foods.  Different countries have different regulations about what is required to be shown on food labels, and what is safe to consume.

What are food additives?

Food additives are substances that are intentionally added to improve a characteristic of food, and are not normally  eaten as food by themselves or used as a typical ingredient.   Manufacturers use food additives mainly to increase the shelf life of the product, and improve the colour, texture, volume, taste and flavour of the product that may otherwise be lost during processing. They don’t necessarily make the product healthier.

Though for centuries, additives such as salt and vinegar have been used to preserve foods, over the last couple of decades, the range and usage of food additives have increased dramatically with the rise in the consumption of processed foods. Most of these “new-age” additives are petroleum based.

Even though many additives are cleared in the US by the Food and Drug Administration(FDA), other independent research studies have shown links between various additives to allergies, cancer, heart disease and other ailments. Researchers at the University of Liverpool [1] say ”Exposure to food additives during a child’s development has been associated with behavioural problems such as attention deficit hyperactivity disorder.“  Even though some additives may be safe in isolation, “We think there are signs that when you mix additives, the effect might be worse.”

What are E numbers?

Have you noticed on many food labels, a long list of mysterious looking numbers after the letter E? They represent the food additive that is used, for example, E621 is Monosodium Glutamate or MSG, a flavour enhancer and E102 is Tartrazine which lends a yellow colour to food.  Ironically, the E numbers mean that these additives have actually been approved by the European Union as safe for use in foods. However, as many independent studies have proven otherwise, many of the E numbers are actually represent artificial food additives to watch out for!  It must be borne in mind that some natural additives which are safe to use in moderate amounts such as vitamin C (E300) also have E numbers.

Here are the categories of E numbers (Source: Wikipedia)

E100-E199  COLOURS

E200-E299  PRESERVATIVES

E300-E399  ANTIOXIDANTS, ACIDITY REGULATORS

E400-E499  THICKENERS, STABILISERS, EMULSIFIERS

E500-E599  ACIDITY REGULATORS, ANTI-CAKING AGENTS

E600-E699 FLAVOUR ENHANCERS

E700-E799 ANTIBIOTICS

E900-E999 MISCELLANEOUS

E1000-E1999 ADDITIONAL CHEMICALS

Sometimes you may find the names of the colours instead of numbers such as Yellow No. 5 or Blue #  The label may say “FD&C” before the number which means it’s used for “Food, Drug & Cosmetics.” If a number is listed as “D&C”, for example “D&C Red #33″ it means that this coloring is considered safe for drugs/medicines and cosmetics, but not for food.

What are the main food additives to avoid?

1)  FOOD COLOURING

Colours are added to food for many reasons. Candies that are bright blue or pink or orange are likely to attract children into buying them.  Even adults brains are wired to think that red apples or really orange oranges are fresher and healthier.  In most cases, a lot of the natural food colours are lost during factory processing.  Dyes or colouring are added to processed foods or even applied on fresh fruits, to make them “look” good.

Artificial colourings are made from synthetic dyes and are routinely found in many foods that children are most likely to consume such as sweets and candies, cakes, ice creams, soft drinks, biscuits and the like.  The Center for Science in the Public Interest (CSPI), an independent Washington based watchdog and consumer advocacy group advises that we avoid artificial colourings in our foods.

The Food Standards Agency, UK (FSA) says “Certain combinations of the following artificial food colours: sunset yellow (E110), quinoline yellow (E104), carmoisine (E122), allura red (E129), tartrazine (E102) and ponceau 4R (E124) have been linked to a negative effect on children’s behaviour.”

FSA adds that ” Tartrazine (E102) is a yellow colour used in a range of foods including soft drinks, sweets and sauces. Studies have shown that eating foods or drinks containing tartrazine can cause nettle rash (urticaria), dermatitis (an allergic skin condition), asthma, or rhinitis (runny nose) in a small number of people.”

In Asia, Tartrazine is still used to impart the bright yellow colour in raw banana and jackfruit chips, and in turmeric powder.

Brilliant blue (E133) has been banned in several European countries in the past. Quinoline yellow (E104) is banned in foods in Australia, Norway and the US.  However, in Asia food labelling regulations vary widely, and these colours are found in many foods.

Unfortunately synthetic dyes are used on fresh fruits, e.g.,  RED # 2 is used on oranges, and is a suspected carcinogen. RED #3 is used on cherries. It’s a coal tar derivative and is suspected to cause cancers and brain damage.  It’s difficult to detect the dyes used on fruits as there are no labelling requirements on fresh food.

As a rule of thumb, avoid foods with any kind of artificial colourings, whether mentioned on labels by E numbers or by their names. For unbranded products, any food which looks unnatural in colour to it is sure to have some synthetic dye added and is best avoided.

2) NATURAL AND ARTIFICIAL FLAVOURINGS

According to CSPI  “Hundreds of chemicals are used to mimic natural flavors; many may be used in a single flavoring, such as for cherry soda pop. Most flavoring chemicals also occur in nature and are probably safe, but they are used almost exclusively in junk foods. Their use indicates that the real thing (often fruit) has been left out. Companies keep the identity of artificial (and natural) flavorings a deep secret. Flavorings may include substances to which some people are sensitive, such as MSG or HVP.”

MSG tricks you into believing that the food you’re eating is very tasty and full of protein. It enables manufacturers to put less of the real ingredients, because you still perceive the same taste.  MSG has been linked in different studies to to headaches and tightness in the chest.

MSG is an excitotoxin , a chemical which over-excites the brain cells.  In the book called, “Excitotoxins- The Taste that Kills,” Author Russell Blaylock writes based on several experiments that that excitotoxins like MSG may aggravate or precipitate many neurological disorders. Children are particularly susceptible to the effects of MSG, which is routinely used in many junk food.

It’s unfortunate that manufacturers can get away with amiguous labelling of  flavour enhancers like MSG and other excitotoxins, using words like “spice,” “natural flavours”  or “hydrolysed vegetable protein.”

There’s also no way of knowing whether hawker stalls or restaurants use MSG routinely in their food, unless they specifically say so.

3) PRESERVATIVES

Sulphur dioxide (E220) and other sulphites (E221 to E228) are commonly used preservatives in foods such as soft drinks, french fries, sausages, burgers, dried fruit,vegetables and wine. Remember the orange looking dried apricots? Read the labels the next time round, and you’d be sure to spot some form of sulphites in there.

Another commonly used perservative are Benzoates (E210 to E 219) which are found in fruit juices, carbonated drinks and pickles. The CSPI says “Manufacturers have used sodium benzoate (and its close relative benzoic acid) for a century to prevent the growth of microorganisms in acidic foods. The substances occur naturally in many plants and animals. They appear to be safe for most people, though they cause hives, asthma, or other allergic reactions in sensitive individuals.

Another problem occurs when sodium benzoate is used in beverages that also contain ascorbic acid (vitamin C). The two substances, in an acidic solution, can react together to form small amounts of benzene, a chemical that causes leukemia and other cancers.”

BHA, BHT and TBHQ are preservatives that are added to foods that contains oil, in order to prevent rancidity. The International Agency for Research on Cancer, which is part of the World Health Organisation (WHO) lists these as possible carcinogens.

Sometimes these chemicals may be labelled as “anti-oxidants” as they prevent the fat in foods from going rancid or “oxidising.”  Many anti-oxidants are natural and may actually be beneficial, but they are more costly than the synthetic ones, so you have to check which ones are being used.

4) ARTIFICIAL SWEETENERS

Aspartame is the common synthetic sweetener used in food and beverages. Aspartame is around 200 times sweeter than sugar and is used in more than 6,000 products, including diet drinks, milk drinks, juices, instant breakfasts, desserts, cereal bars, yogurt, vitamin supplements, and chewing gum.

Aspartame continues to be a subject of much controversy, though US FDA approved it as far back as 1974. The latest view by the Food Standards Agency UK is to call for a new round of studies to verify the safety of artificial sweeteners [2] . However the CPSI concludes,

“The bottom line is that lifelong consumption of aspartame probably increases the risk of cancer. People—especially young children—should not consume foods and beverages sweetened with aspartame. Two other artificial sweeteners, SACCHARIN and ACESULFAME-K, have also been linked to a risk of cancer.”

There is also concern about SUCROLOSE which is 600 times sweeter than sugar, as it is made with chlorine which is a carcinogen.

Again as a rule of thumb, stay away from artificial sweeteners, especially if you’re going to give them to children. Unless there is a strong medical reason to use artificial sweeteners, it’s best your child’s and your intake of sugars from natural sources like fruits, honey, or unrefined sugars – all in moderation.

5) HIDDEN SUGARS

Sugar is a food additive to obviously enhance the sweetness of the product.  However, we may not often recognise the hidden sugars in a product that add up surreptiously to your total intake.  Sugar can be disguised in these names[3] : Brown sugar, Corn sweetener, Corn syrup, Dextrose, Fructose, Fruit-juice concentrate, Glucose, High-fructose corn syrup (HFCS), Honey, Invert sugar, Lactose, Malt syrup,Maltose, Molasses, Raw sugar, Sucrose, Syrup.

Other names include: Amazake, Carob Powder, Evaporated Cane Juice and Fructose.

To make out how much sugar you’re really eating, read the part of the food label which says “Sugars.” Every 4 grams equals a teaspoon of sugar. The recommended intake of sugars is 9 teaspoons per day for women and 12 teaspoons for men from all food sources, both direct and indirect.

6) TRANS FATS

Trans Fats are essentially created by adding hydrogen molecules to liquid vegetable oil, to make them solid.  You can identify them on food labels by the name, “Hydrogenated” or “Partially Hydrogenated Oils”  in a number of products like cookies, margarines, pizza dough, french fries, doughnuts and baked goods.    Manufacturers like to use them because trans fats provide an economical way to extend the shelf life of the products, enhance their flavour and texture.  Consumption of trans fats create risks of cancer, clogging arteries, heart disease, immune dysfunction. This is because it lowers the HDL or good Cholesterol in the body and raises the LDL or bad Cholesterol.  Also, our bodies can’t get rid of them, and they keep building up inside.

The Food Standards Agency, UK  and World Health Organization (WHO) recommend that trans fat consumption should be kept to a minimum. Current UK recommendations are that trans fats should not provide more than 2% of a person’s dietary energy intake. However, the doctors in the UK are now calling for a total ban on trans fats. [4]

Here in Singapore, the Health Promotion Board encourages voluntary labelling  of trans fats by manufacturers since 2004, and to reduce the trans fat content in products. Look out for trans fats in products and remember that restaurants and fast food joints do use hydrogenated oils in commerical friers as it’s cheap and the oil can be used repeatedly without it going bad quickly.

7) HIDDEN MEAT CONTENT

For vegans and vegetarians, this is particularly important as there are several products which have hidden meat in the ingredients.

Gelatin is made from the boiled bones, hooves and skin of slaughtered animals. This imparts a chewy texture to foods such as jellies, marshmallows, candies, and is even used in ice cream. So read your labels or if you’re check with your ice cream vendor for the ingredient list.  Agar-agar is a vegetarian alternative for making jellies.

Rennet is used for fermenting cheese, and is obtained from the stomach linings of slaughtered calves. Unless otherwise specified as “microbial rennet” which is cheese made by fermenting yeast, rennet can be taken as the non-vegetarian one.   If you’re at a restaurant where cheese is used, say for pasta or pizza, it’s best to check with the chef whether the cheese has microbial rennet.

Other things to watch out for: Stock in soups in restaurants or in packaged vegetable soups, may have chicken or beef stock.   Anchovies are a type of small fish which may be used in sauces such as Worcestershire and barbecue sauces. Lard is pig fat and may be found in pie crusts and other bases. Beef fat or tallow may be found in some pastry, bread and cake mixes.

Are there any safe additives at all?

In moderate quantities, these are generally considered safe :  acids such as citric acid, lactic acid, absorbic acid, vitamins and minerals, pectin, lactose, casein, lecithin, sorbitol, calcium propionate, glycerin, annatto, beta-carotene.  Not all of these are vegan.

It is mostly processed and pre-packaged foods that come with a host of additives. Getting into the habit of deciphering food labels, and teaching our children to do the same will go a long way to ensuring that we put into our bodies and our children’s bodies, what is  healthy and wholesome. Researchers in the UK have in fact  linked  consumption of processed foods to depression. Opt for a diet largely based on whole foods, which includes lots of fruits and vegetables, instead of one with sweetened desserts, fried food, processed meat, refined grains and high-fat dairy products.  Small changes in the way you shop can make a huge difference to the health of your family.

Links :

[1]  Guardian UK: Combining Food Additives may be harmful

[2] Guardian UK: Sweetener aspartame to be investigated for possible side effects

[3] MedicalNet.com  Artificial Sweeteners

[4] National Health Service (NHS), UK   : Call to ban man-made fat

[5] BBC: Depression linked to Processed Food

A condensed version of this article appeared on the March edition of VegVibe magazine.

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Salaam Alaykum!

I thought I’d make a nice Arabic veggie meal as part of our regular family party this weekend, which we have once or twice a month, where we make a really special themed meal and well, invite ourselves!! It’s a good time to bond with the family, and a great way for all of us to learn a few new dishes. The recipes I’m sharing will work just as well when you’re having guests over, and some of them will work for school lunch boxes too.

Here’s what I’ve planned. I tend to be heavy on starters, as they are my favorites. I’m sure you’ll agree that the combination of herbs, lentils and vegetables make for a truly wholesome and healthy meal.

STARTERS:

1. TABOULEH (or TABOULI) : A lovely salad made either of bulgur wheat or couscous with a colourful and heady combination of herbs and veggies.  The recipe here shows bulgur wheat and basil. I prefer to use couscous (which you need to soak beforehand and drain) and parsley as a herb for this dish, along with the other veggies.

2. HUMMUS(Chick pea dip) and BABA GANOUSH (Egg Plant dip) with PITA BREAD.  The two dips go very well with sandwiches or tortilla chips as well, but we’ll stick to Pita bread for today.

Baba Ganoush is a tasty Egg Plant dip which also uses Tahini Sauce, and is made in a way similar to Hummus, except that the egg plants are oven baked.  As shown in this video, you can coat the egg plants with oil, (I tend to use sesame oil) and directly bake them on a tray. But a more energy efficient way, is to roast them directly over the fire. You need to use a little rack that you can use over the fire and turn the egg plant slowly so that it cooks evenly on all sides.  Allow for the eggplant to cool slightly and remove the peel. It gets a bit messy, so it’s best to put a bit of foil paper on the stove top below the fire.

3.  FALAFEL : This is a fried dish, so it’s a bit heavier on the calories. I love the crunchiness of a falafel, and you could make a wrap with pita bread, mint or parsley and Garlic Sauce (which I like to make without the eggwhite).

Pita Bread: You can buy this in the supermarket.  Just make sure it doesn’t have a load of preservatives and food conditioners added. Or you could make your own Pita Bread at home.

MAIN COURSE

I’ve kept the main dish quite simple and easy to make as there’s more effort on the starters which are all quite filling anyway.

MOUJDARA  or MUJADDARA  is a vegan dish made with lentils and either rice or bulgur wheat. Bulgur wheat is more nutritious than rice as it has more vitamins, minerals and fibre.

I really like the tiny tip in the video on how to cut onions even though I’ve been cutting onions for years!

DESSERT:

I’m going to round off with a simple albeit rich Arabic sweet called Basbouseh. I have made Indian sweets with semolina but this is going to be my first attempt at making Basbouseh.  I couldn’t locate a vegan recipe.  Here’s the vegetarian recipe, with some lovely music by Fairouz who’s happens to be one of my favourite singers.  Enjoy!

Happy eating and sharing! If you know any more Arabic vegetarian or vegan dishes, do drop in a line. We’d love to learn too

Khuda Hafiz (Goodbye)!

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Palm Oil is the largest plantation crop in the world, and much of it is grown in Malaysia and Indonesia where primary rainforests that are rich in biodiversity and home to millions of species are being rapidly cleared.

Rapid expansion of plantations releases huge amounts of greenhouse gases into the atmosphere as peat swamps are drained, or rainforests burnt down. This threatens to accelerate global warming. Over 2 species an hour or 55,000 species a year globally are becoming extinct, much of it from tropical rainforests.

Are we all unwittingly contributing to this, each time we fill up our shopping trolleys?

One out of 10 supermarket products contains  palm oil in some form or the other. Palm oil is such a versatile product. It’s colourless and odourless, and improves the shelf life of several products. These attributes as well as the low cost make it attractive for manufacturers.

Food products which contain palm oil are as follows. This is not an exhaustive list :

Dry Biscuits (Crackers, Breadsticks, wafers, twists, flatbreads etc)  * Sweet Biscuits ( Shortbread, Thins, Cookies, tartlets, crepes etc) *   Cake Mixes * Chocolate * Crisps * Snack Foods (Chips – Potato, Tortilla, Rice etc, Other Snacks like seaweed, chickpeas, soy) * Frozen meals & fish * Frozen pizzas/pastry/pies/snacks * Frozen chips & wedges * Margarines, Spreads & Peanut Butter * Instant noodles * Cereals *

Why does this sound all too familiar? Palm oil has insidiously infiltrated into a majority of products that we see and consume every day!  Contributing to this is also the fear of transfats, that has lead to a rush to replace hydrogenated oils with Palm Oil as this TreeHugger article highlights.

Apart from this, there are inedible uses for Palm Oil.  Non-Food Products which contain Palm Oil are :

Soaps & Detergents * Shampoos* Candles * Cosmetics * Lubricants for Industrial Machinery * Grease for Bread Moulds * Drilling Mud for Petroleum * Grease to plastify and sterilise plastic products * Glue * Prints * Acids to lubricate fibres in textile industry

This video on Palm Oil in Supermarket products is worth watching:

How can we buy responsibly?

1.  Recognise brands which do not use palm oil in their contents. Though the site is Australian, some of the brands mentioned are global.  For a local or regional brand, look at the ingredient list as mentioned further below.

2. Consume less Processed Foods : If you take a good look at the products containing palm oil, you’ll soon see that they are mostly highly processed foods, which use an enormous amount of resources, such as fossil fuel based inputs in  large scale agriculture, processing and packaging, and food miles in terms of distance travelled from place of production to the supermarket. So in general, reducing the quantity of processed foods we consume is the best way to help reduce palm oil consumption, and help conserve resources for the world.

3. Recognise the ingredients which contain hidden palm oil. Read the labels behind every product that you buy.  From the Borneo Orangutan Society website:

• “As a rule of thumb, if the saturated fat content is about 50%, there is a good chance that the vegetable oil will in fact be palm oil.
• Another thing to watch out for on the ingredients list is margarine.  If the product contains margarine, it is highly likely that the margarine will have been derived from palm oil.
• Additives and agents such as emulsifiers (E471 is a common one), while a small component of the overall product, can also be derived from palm oil.”

Palm Oil Action.org lists these Unlabelled Palm oil ingredients to look out for.

Sodium Laureth Sulphate (Can also be from coconut)

Sodium Lauryl Sulphates (can also be from ricinus oil)

Sodium dodecyl Sulphate (SDS or NaDS)

Palmate

Palm Oil Kernal

Palmitate

Cosmetics:

Elaeis Guineensis

Glyceryl Stearate

Stearic Acid

Chemicals:

Steareth -2

Steareth -20

Sodium Lauryl Sulphate

Sodium lauryl sulfoacetate (coconut and/or palm)

Hydrated palm glycerides

Sodium isostearoyl lactylaye (derived from vegetable stearic acid)

Cetyl palmitate and octyl palmitate (and anything with palmitate at the end)

This video captures the effect on palm oil plantations on Orangutans:

Isn’t it tragic that magnificent, biodiverse rainforests are being cut down and burnt away for soaps and shampoos, cakes and biscuits. How can we even justify this to our grandchildren?  We as consumers shouldn’t be waiting for companies who are dragging their feet on “sustainable palm oil certifications”  to protect rainforests. We have to start demanding palm-oil free products every time we make that shopping trip.

It is upto us to watch what goes into our shopping trolley, even if it means a bit of inconvenience. If that little bit of inconvenience by way of reading labels, and perhaps using more fresh produce instead of processed foods, saves our precious rainforests and the orangutans…it’s surely worth it.

Further links you may be interested in:

BBC article: Big Business leaves big forest footprints

Please watch this moving film on what palm oil does to rainforests and the Orangutans- a highly endangered ape. It’s called Green the Film.

The Greenpeace report on how Palm Oil is Cooking the Climate is also an enlightening read.

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Update on 12th Feb 2010: Before I start with the article, I’d like to share Jamie Oliver’s TED Prize Wish in the speech: Teach every child about food emphasising how important it is to pass on a proper food culture to our children.  

Jamie says ” I wish for your help to create a strong, sustainable movement to educate every child about food, inspire families to cook again and empower people everywhere to fight obesity”  

What we put on our plates three times a day, has a profound impact on the environment. Eating our way to good health, will also ensure the health of the planet. Both are two sides of the same coin. Here are the many ways we can Eat Better to ensure a healthier generation, and a healthier environment for future generations :

1. Reduce meat consumption.  Livestock is responsible for 18% of greenhouse gas emissions(GHG) in the world, according to a 2006 FAO report. According to a recent World Watch Institute analysis, called “Livestock and Climate Change” this may well be over 51% of GHG emissions

Going vegetarian even once a week can make a huge impact on the environment. See this article in the Huffington Post.

Industrial meat means that the animals are confined to small spaces in unhygenic conditions and injected with antibiotics and growth hormones, that are harmful for human health. A meat based diet is also linked to cancer according to research studies such as The China Study by Prof. Colin Campbell.

 2.  Go organic.  Set aside a part of your food budget on organic food that have no harmful pesticide residues, and are grown in a way that is sustainable for the soils.  Learn about which fruits and veggies have the highest pesticide rankings, which will help you go organic on at least the top ten to 15 ones such as apples, peaches, pears, strawberries, peppers, celery and potatoes.

3. Avoid products with genetically modified or engineered content. It’s not always easy to tell, but go for products which explicitly state and are certified to be GM free. Here’s a guide called Non-GMO Shopping Guide at “The Institute for Responsible Technology” website.

3. Eat local. Being a “locavore” is a buzzword now! The more local your food  source, the more nutritious it is likely to be as it doesn’t have to travel far, and you are more likely to get what is in season.

Find out more about food miles, i.e., how far food has to travel to reach your plate, and the energy used to transport food all over the world.

A kilo of Californian grapes would account for its own weight in CO2 emissions, by the time it reaches Asia.  Buy as much locally produced food as possible. Check this link for food miles calculator.

Watch this interesting video on Food Miles and eating “less oil”

4. Eat less processed food which are foods that are brought to us in a refined, packaged form such as crisps, canned food, biscuits, breads, or precooked meals.

They come at an enormous cost to the environment in terms of energy use for processing, packaging and transport. Invariably, chemical additives are used to enhance the flavour and shelf life of the product. Cook fresh food at home, eat more fresh veggies and fruits. If you have to buy processed foods, try to buy those with fewer ingredients, preferably organic. 

5. Give children healthy food and encourage them to avoid junk food. Mainstream media has a lot of ads promoting processed food which are unhealthy, fatty, sugary or salty. Excessive sugars are linked to hyperactivity and obesity in children. Artificial sweeteners have been linked to cancers.

The organisation called Cerealfacts.org gives excellent information on the nutritive values of cereals as well as  discusses issues behind cereal marketing  to children, such as hidden sugars. See their informative report here.

Here’s a link which gives more guidance on healthy eating for children.   Check out this useful website which gives a good and detailed database on healthy foods and the health benefits of various fruits, veggies and spices.

6. Avoid carbonated drinks as they are filled with additives and laden with sugar. There are 8 teaspoonfuls of sugar per 300ml of carbonated drinks. Even the sugar free versions tend to use carcinogenic additives like aspartame. Carbonated drinks have phosphoric acid which can be very corrosive to the stomach if consumed regularly.

Further, the manufacture of carbonated drinks, as in the case of  bottled water often requires the use of underground water by factories. The use of an increasingly scarce commodity such as water is often controversial. An example is the Coke factory in Plachimada in Kerala which had to be shut down as it deprived local communities and farmers of water for drinking and agriculture. In an increasingly water starved world, we need to think of the best uses of water for society. 

7. Be wary of irradiated foods. Irradiating fruits, vegetables and meat is a way of preserving food, by bombarding them with gamma rays (like X-rays) to extend their shelf life by killing bacteria and other micro-organisms.  The doses can range from 100,000 to 3 million rads (or X-rays)!  Irradiation is controversial. Though it destroys some harmful bacteria and germs, repeated doses causes resistant strains of bacteria to be formed. Irradiation does not remove toxins like aflatoxin formed by fungi, even though the fungi are killed. Most vitamins like Vitamins A, C, E and thiamine are also destroyed in the process.  For more information, check out the Food and Water Watch report on Food Irradiation.

Unfortunately there’s no way to tell if food has been irradiated. In some cases like potatoes, you can tell if small sprouts are appearing. If they appear, there are most likely not irradiated (however, sprouted potatoes produce toxins too that should be avoided). Beans or lentils can be tested to see if they sprout.  If they don’t sprout, there are good chances that they are irradiated. 

Also locally available food is less likely to be irradiated, as the shelf life and transport time are short.

8. Encourage children to read food labels on the products and encourage discussion on  what each item on the label means, the origin of the ingredients, what they are meant for (e.g., To increase shelf life, or soften the product, or prevent it from drying out). Encourage them to choose better products, or avoid them if they have too many additives.

Also check there is a proper expiry date on products, and there is a proper contact address for the manufacturer, and there are no misleading claims. Don’t be mislead by words such as “pure,” “natural,” “green.”

Check if the product is indeed free of all three categories of additives namely, colourings, flavourings and preservatives. For example, a brand may claim to have “no artificial colours or flavours” which means you will have to check the label for preservatives.

For example, a juice packet may say “100% pure fresh apple juice”  but careful scrutiny of the label could reveal that it contains preservatives.

9. Choose products without palm oil content, or with made with sustainable palm oil. The cultivation of palm is increasingly leading to rainforest destruction.

Palm oil is often hidden in many products such as cake mixes, hydrogenated fats, margarines, ice cream, and non food manufacturing including soaps, greases for industrial machinery, etc.

Learn more about how to find Hidden Palm Oil in Supermarkets

10. Choose unrefined grains, flours, lentils and condiments over refined ones to get more nutritional benefits. Unrefined foodstuff, in addition, require less energy for processing. So for example, choose brown rice over white rice, raw brown sugar over white sugar, wholemeal flour or bread over refined white bread or flour and lentils with their skin on.

11. We eat food with fresh, as opposed to processed ingredients, made with caring and attention, which we can share together as a family, with relatives or friends. 

This is all part of the “food culture” that Jamie talks about. Children need to grow up seeing their families cook at home at least a few times a week,  with healthy ingredients.  They are then more likely to grow up with good food habits and a healthier life.

This may also be termed Slow Food, as opposed to “Fast food” which is highly processed, eaten in a rush on the go, often alone.  Check out this link to know more about “Slow Food”

• Eat without wasting. Serve yourself only what you’re going to finish. Take fresh helpings if you need more.
• Eat smaller portions without overeating, at regular intervals without skipping meals or leaving large gaps between meals. This prevents acidity develop in the stomach.

Better Eating also means Mindful Eating. We are grateful for the food that comes on our plate. In many cultures, this may take the form of a little prayer. Or it could be by just saying in our minds  a little “Thank you” before we start eating as we think about the many hungry mouths in this world and our good luck to have three comfortable meals a day.

These are some of the ideas you’ll find in the free ebook on this website, “A Quicklist of 1001 Steps to Save the Planet” which is now available for download.

Other posts you may interested in:

Part 4/10: Saving the Planet by Driving Less

Part 3/10: Saving the Planet by Using Less Energy

Part 2b/10 Saving the Planet by Cooling Less

Part 2a/10: Saving the Planet by Heating Less

Part 1/10: Saving the Planet by Flying Less

The 10:10 Campaign to reduce carbon emissions

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Many of things he said certainly challenged some of my long held notions, and I’m sure those of several in the audience, about the linkages between our health and the food we take in.

Prof. T. Colin Campbell is Professor Emeritus of Nutritional Biochemistry at Cornell University who lead the 20 year study, a US-UK-China partnership through Cornell University, Oxford University and the Chinese Academy of Preventive Medicine. This was one of the most comprehensive studies ever conducted, linking diet, disease and health, with surveys done in more than 2,500 counties in China and Taiwan for 6,500 adults, using over 350 variables.

To put things in context, Prof. Campbell spent his childhood growing up in a dairy farm. Much of his early research career, including his PhD thesis lay in proving the importance of animal protein in diet, and to find ways to enhance the quantity and quality of animal proteins in human diet through the consumption of animal foods.

The China Study turned around some of his own notions about the role of animal proteins in diet and their impact on human health.

What does “The China Study” and Prof. Campbell’s several decades of research tell us?

1. There is a high correlation between consumption of even small amounts of animal protein and cancer, heart and other chronic diseases.

2.  The most carcinogenic of the animal proteins is Casein found in milk. Increased consumption of dairy products like milk, butter, cheese etc is linked to higher rates of cancers and other diseases.

Children are made to drink milk as it is supposedly good for their bones. I can relate to this, growing up with two glasses of milk a day, which again I have religiously administered to my own children till my homoeopath advised me against this not too long ago.

Think about this.  Babies are meant to drink their own mother’s milk, not milk from another species. Yet, we are the only species which continues to consume milk from another animal  and even that, right upto adulthood!

How do cows get their calcium then? They don’t drink milk. They eat grass! We humans can get more than adequate calcium by simply eating our greens.
 
3.  Evidence in the study shows that we can actually reverse cancer and other chronic diseases or at least control them, by following a vegan diet. An even more remarkable discovery of the studies is that one can literally turn “on” and “off” cancer development by switching from an animal based protein diet to a plant based protein diet.

4.  An excessive amount of protein is a powerful triggers for cancer and other diseases, like cholesterol, heart disease and auto-immune disorders.

In case of breast cancer, a higher level of estrogen is a result of consuming excess proteins that come from an animal food based diet, in particular milk.

A higher level of acidity results from these excess proteins. To neutralise or alkanise this acidity, the body pulls calcium from the bones, leading to osteoporosis. This goes against what we’ve been conventionally led to believe – that we need to increase our intake of milk or take calcium supplements to prevent osteroporosis. Unwittingly our bias (and that of the entire dairy and advertising industries) towards milk, may actually be leading to higher bone fracture rate -  a fact shown in studies where the countries with the maximum intake of dairy have the highest rates of osteoporosis.

The body needs 8-10% of total calories in the form of protein, which is naturally provided by a whole vegan diet, based on a balanced intake of vegetables, fruits, lentils, nuts and seeds (as opposed to processed foods).  Nature thus,  provides the ideal quantity of protein in a plant based diet. 95% of the American diet at least, consists of over 11-20% protein based on animal foods, putting a large proportion of the population at risk.

A vegan diet then is the optimum diet for health and to reduce the risk of cancers to the minimum.
 
5. The idea that Genes determine disease and cannot be reversed is fatalistic. This is the premise of the Gene risk assessment tests which has become a big industry. Genes do play a role in disease, but the studies have shown that even gene expression can be changed through plant based foods, by preventing negative tendencies. So genes are not an unchangeable “given.”

6.  We need to relook at medical education where the intense focus is on individual chemicals, individual nutrients or individual diseases. Not a single MD in America is required to study nutrition, though as the study shows, nutrition plays such an important role in promoting health, and actually reversing and curing diseases. The medical system needs to think of the body in a holistic way, rather than treating only a specific symptom.

7. Nutrition is about the integrated effects of thousands of constituents in our food. and the infinitely countless mechanisms that work at the cellular level, and supplemented by exercise, water and sunshine.  As Prof. Campbell says, if you crawled inside a cell, you’d find a “biological symphony” that comes together to create sound health, by giving the body the right resource- in the form of a balanced wholesome vegan diet, rather than consuming a plethora of vitamin supplements.

Prof. Campbell took a few questions after his talk, both on and off stage.

1.  Can we get adequate Omega3 fatty acids with a vegan diet?  According to Prof. Campbell Omega 3 Fatty Acids supplements do not really work for total mortality, heart disease and cancer. We can get them in sufficient does in a diet based on nuts, seeds, fruits and vegetables.

2.  Are small quantities of milk in tea and coffee or as chicken stock in soups alright?  Small quantities may be alright, as he said, but it is best to have a balanced vegan diet based on whole plant foods. In case of soup stock, it will continue the craving for animal foods, so it is best to change to plant based stocks.

3.  How about Yoghurt?  told him about the strong cultural bias towards yoghurt and rice in South India, especially.  I have stopped milk but do take in small quantities of yoghurt from organic milk. Though Prof. Campbell said moderate quantities of yoghurt could be an exception (I imagine due to the fermentation process, as he didn’t get to dwell on the point). However, I am convinced enough to explore alternatives such as making yoghurt from rice milk or soy milk, or whatever source gives the acidophiles or good bacteria for the stomach.

We haven’t of course, touched upon the humane and environmental aspects of turning vegan. The extensive cruelty to animals on concentration camp- like factory farms is incredible. The environmental effects are equally mind-boggling, both of which are captured in the movie, FOOD Inc.

One might say, “what do I care?” What we choose to eat now, will certainly have an important effect on our tomorrow.  As Prof Campbell, who is in his healthy 70s on a vegan diet, says in his book, “The enjoyment of life, especially the second half of life, is greatly compromised if we can’t see, if we can’t think, if our kidneys don’t work or if our bones are broken or fragile. I, for one, hope that I am able to fully enjoy not only the time in the present, but also the time in the future, with good health and independence.”

And someone we can certainly learn from is Teresa Hsu who was invited on stage. She is a vegan, aged 112 (yes, you read that right, a hundred and twelve!) showing all her energy and enthusiasm for life. She continues to this day her charity work for the neglected members of society through the “Heart to Heart” organisation. Amazing and inspirational!

Many thanks to the Vegetarian Society, Singapore for organising the informative and inspiring event.

Bhavani Prakash

PS:  Can we have medical research without the use of animals?  I couldn’t help posing the same question I had asked Jane Goodall when she was here in Singapore. The China Study had used rats for experimentation. Prof. Campbell admitted that they were useful, but with advancements in research methods, it would not be really be necessary to use animals any more in the area of nutritional research. I was glad to hear that.

Further links:

Prof. T Colin Campbell  http://www.tcolincampbell.org
Vegetarian Society Singapore  http://www.vss.sg
Vegan resources  http://www.veganhealth.org/
Vegan guide  http://www.tryveg.com/
Guide to vegetarian restaurants and shopping  http://www.vegguide.org/

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The book cover

Today was the book launch of Betty L. Khoo Kingsley’s revised edition of “Cancer Cured & Prevented Naturally” at Singapore.

I had picked up the book a few months ago out of curiosity as I wanted to get some general information about how to strengthen one’s immune system. After all, cancer is really one’s immune system gone haywire. Though I believe my family and I lead a happy and healthy life, I wanted to know how to manage my family’s diet and exercise for even better results, and deal with common stresses and ailments in a natural way.

I was in for a wonderful surprise, as this book was really a treasure trove of information on all the various natural healing approaches available for cancer, which literally anyone can apply for living a healthy and holistic life. It is also an inspirational account of many cancer survivors, including those who have emerged successfully from the point of no return in terms of conventional chemotherapy and drugs. For those with cancer, this is a fantastic source of information and hope.

Betty L. Khoo Kingsley

As a passionate naturalist, Betty touched upon the important ideas and philosophies behind her book.

Environmental pollution is one of the root causes of cancers in humans, especially with the presence of synthetic toxins and chemicals in our air, water and soils. Healing the Earth and healing the body are two sides of the same coin. As many alternative medicine practitioners say, “ The way ahead is preventive medicine,and preventive medicine begins in the Soil, Water and Atmosphere.”

Cancer is a complex disease and it’s much cheaper and easier to prevent it than cure it. This is why the book is so important.  Having said that, many of the cancer survivors in the book show that it is possible to heal it in a holistic, natural, safe and cheap way with this three pronged approach:

Betty with Adam Khoo

Right thoughts are required to eliminate negativity, hatred, fear, anger from our thinking to bring in positivity, love and forgiveness. Right thoughts also mean taking absolute responsibility for one’s healing, to collapse limiting beliefs and commit to self-help strategies. Sickness begins in the mind. Healing also begins in the mind.

As Betty’s son, Adam Khoo (who is better known as the youngest Singaporean entrepreneur to become a millionaire as well as a renowned author of  books such as “Master Your Mind, Design your Destiny,” “I am Gifted, So are You” and several popular self help books), says in the introduction of the book, he has seen “numerous cases of amazing recoveries, all because the person was able to get into an empowering state of mind.” 

Right Moves are the right forms of exercises, like walking in Nature, ocean swimming, Yoga and Qi Gong. Qi Gong (pronounced ch’i kung)  is particularly developed in the area of cancer treatment. It is the spiritual dimension of Chinese martial arts. Qi refers the breath or energy within the body. This form of exercise involve methods of accumulating, circulating, and working with the breath.

Right Diet refers to “living” foods, essentially vegan food, made without the use of harmful pesticides and chemical fertilisers, either by organic farming or biodynamic farming methods. Diet also includes various detox plans which includes juices and raw foods. The book discusses a fascinating range of philosophies and diets developed by various “Bioneers” like Max Gerson, Dr.Rudolf Steiner, Percy Weston, Dr. Lai Chiu-Nan,Dr. Mohamed Ishak and others. Pure water is also an important component of healing.

Some cancer survivors gave inspirational and moving accounts of their recovery from cancer:

Juraimi with Mdm Jaria

Mdm Jaria, a former police woman had advanced lung cancer. At the age of 80, she went through chemotherapy only to find it not effective. Her son Juraimi had learnt about the Bruess Cancer cure from Dr. Ignatiious Augustin, a Malaysian holistic doctor. While Mdm Jaria was waiting for her next specialist’s appointment 1 ½ month later, Juraimi put his mother on the Bruess diet, cut out transfats, meats and other unhealthy processed foods, and asked her to take lots of fruits and vegetables. When they met the specialist, the cancer had shrunk. Though later the cancer relapsed due to certain stresses, Mdm Jariah is now back to health, and the cancer has stopped growing. As she told the audience, “I feel like dancing everyday!” 

Julia Gabriel

Julia Gabriel,the founder of Julia Gabriel Centre for Learning, a very popular drama school in Singapore recounted how cancer became a turning point in her life as she learnt to cut off the stresses she was not empowered to tackle. Betty’s book led her to Gawler foundation’s 10 day program for cancer healing in Australia. Through a change in mindset, diet, mindfulness meditation and exercise, she was able to heal herself.

Linda Chan

Linda Chan rejected chemotherapy treatments as she saw both her 19 and 28 year old nieces succumb to cancer and lose their lives despite conventional treatments. Linda claims the mammogram actually caused her cancer, as she developed cancer a few months after her mammogram. She came to know of Kampung Senang (described below). And she was able to cure herself through the right diet changes.  As she said “Living foods healed me, not drugs”

James Low

I would particularly like to mention the wonderful work done in Singapore by “Kampung Senang,” a holistic support group for cancer patients and families, founded by James and Joyce Low. They have an organic farm in Tampines which actually provides baskets of organic vegetables to cancer patients. In addition, Kampung Senang Holistic Lifestyle Centre have a healing centre at Al Junied (Blk 106, Aljunied Cresent, #101-205, Tel: (65) 67498509 & 6742 6627) with various talks and programmes done for the benefit of cancer patients and the general public. Everyone is welcome to visit either the farm (you could even volunteer to lend a helping hand) or buy organic edible products at the Aljunied Centre (in fact, I find the prices there to be the most reasonable amongst all organic shops in Singapore). Fresh organic produce from the Tampines farm is available for purchase at the Centre on Saturday mornings. I’ve tried the food at the Centre- all vegan, organic and prepared by loving hands at the Eco-friendly Kampung Senang kitchen.

The book has ample references to various books on biodynamic farming and holistic healing approaches. It also contains a useful resource section on retreats, detox centres, organic farms, healing coaches, mind body trainers, yoga and Qi Gong practioners and naturopaths in Singapore, Malaysia and Australia.

I’m really glad to say that I have been able to pass this wonderful to book to those most in need of it, patients suffering from various stages of cancer. And through this note, I hope this book will offer a ray of hope to those who have either lost it all, or are looking for a different way not only to cope with their ailment, but also to come out of it healthier, stronger and happier.

Betty L. Khoo’s book, Cancer Prevented and Cured Naturally is available in Kinokuniya, Popular and at Kampung Senang in Singapore. It will be made available in the coming weeks in Borders and Times, Singapore and MPH in Kuala Lumpur, Malaysia.

The book is also available at Adam Khoo Learning Technologies Group Pte Ltd (10, Hoe Chiang Road , #01-01 Keppel Towers, Singapore 089315 Tel: (65)62740105) where Adam Khoo also conducts his mind empowering courses.

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