Ian Gawler Blog: Organic food – good for fruit flies, good for you

Big commercial Agri-business interests would have us believe that their produce is just as good as the organic stuff, only cheaper and easier to mass produce. Don’t you love it when the little people take on a big issue and make a big impact.

Recently a 16-year-old schoolgirl in the USA has used fruit flies to provide graphic evidence of the differences and to add good reason to eating organic. Then we look at a supermarket selling organics at the same price as commercial produce. But first

Thought for the Day
Never doubt that a small group of concerned citizens can change the world.
Indeed it is the only thing that ever has.
                                                
Margaret Mead

Want to be more active and live longer?

The New York Times reports that Ria Chhabra was inspired by hearing her parents debating the topic of whether organically grown food provide greater health benefits than conventionally grown produce, and decided to investigate for herself.

Ria chose to research fruit flies as they have around 75 per cent of the genes that cause disease in humans and they have a short life span. This means that relatively quickly, differences emerge and can be measured.

Her creative experiment was developed with researchers at Southern Methodist University in Dallas. Half of the flies were fed an organic diet and the other half a conventional one. The results? They found that eating organically improved fertility, stress resistance, physical activity and longevity – not a bad package of benefits really.

The researchers commented, "these data suggest that organic foods are more nutritionally balanced than conventional foods, or contain higher levels of nutrients, leading to improved fertility and longevity". Not so useful if you want to die young without children, but good for the average, family minded ones!

Another key finding was that the diet had to be balanced. Flies that were fed only one type of organic food had shorter lifespans and were less fertile than those fed a more balanced diet.

The project won Ria top honours in a national science competition and has now been published in the respected Plos One journal. To quote:

Our data show that Drosophila (fruit fly) can be used as a convenient model system to experimentally test potential health effects of dietary components. Using this system, we provide evidence that organically raised food may provide animals with tangible benefits to overall health.

While the results are by no means conclusive and cannot be directly extended to humans, they add to what many of us who eat organically feel – it is well worth the effort – for us and our environment. And we are not alone. Currently organics is a 1.2 billion dollar a year industry, and is one of Australia's top five growth industries.

On the environmental front, one recent study found that commercial corn crops used a whopping 71% more energy than organics; while other studies have shown how organics reduce greenhouse gas emissions. Plus, as a Stanford study recently found, organic produce had a 30% lower risk of pesticide contamination than conventional fruits and vegetables.

However, there is a major issue, the relative price of organic versus conventionally farmed foods. A recent analysis of Australian supermarket prices by Suncorp Bank found that organic food is 79% more expensive than conventional, with some items up to 300% dearer.


Enter one of my new found heros.


Adrian Barkla is the owner of New World, Remuera, one of the biggest supermarkets in Auckland, NZ.

Adrian is a strong advocate for organic produce. Actually, he is much more than an advocate, Adrian has managed to establish a large organic section in his supermarket and features the fact that the prices for the organics are the same as those for the commercial produce.



On the day Ruth and I visited the supermarket and met with him, it was certainly bustling. Adrian hopes to be a game changer and to inspire, or commercially pressure his neighbouring supermarkets into following suit on his organic lead.

How has he done it? How has he kept the prices down? Well he is passionately committed, but Adrian told me he has made many direct contracts with organic growers. He loves the personal connection. The growers love the assured market and the public love the outcome. And Adrian’s turnover is huge. Everyone is winning. A great model for what is possible with a little creativity and commitment.

So, what to do? I would urge everyone to tell their local organic produce providers of what Adrian has achieved and to encourage the notion that price does not need to be a barrier; they need to be kept down.

Perhaps we need to go to Farmer’s Markets more often and then tell the big chain Supermarkets this is what we are doing. While it is lovely many supermarkets are now adding an organic section into their stores, I cannot help feeling that organics are trendy enough these days to command a high premium and that this fact is being exploited.

Think about this. If it requires less energy (because less commercial fertilizers are used) and the costs are down, why do we have to pay so much for organics?

I dream of the day when sustainable, organic farming/ food production practices are the norm.





In the mean time, it certainly adds even more weight to the home veggie garden!



Ours is enjoying a wonderfully productive Autumn.






RESOURCES

1. The fruit fly article - Click here

2. Analysis of Australian supermarket prices: organic versus commercial - Click here

3. Organics as a top 5 growth industry - Click here

RELATED BLOG

Linking lifestyle, sustainability, the environment and health

NOTICEBOARD
1. Shepparton Workshop - next week, Saturday 4th May 
Ruth and I are donating our time to support Shepparton High School’s World Challenge, a great project to support the students, so if you are nearby, come along and enjoy the day while you support the students.

Bookings: contact the bursar on 5821 4322 or in person at Shepparton High School.

Enquiries: Craig Martin, a teacher at the school – 58214322, or martin.craig.a@edumail.vic.gov.au

2. Melbourne Workshops - only 2 weeks away, booking soon recommended.

Saturday May 11th : Meditation and the Power of the Mind 
Like a mini meditation retreat. A great chance to refresh, learn some more and deepen meditation in good company

Sunday May 12th : Living Well, Being Well
Looking after ourselves, maintaining a healthy, healing, vital lifestyle takes some doing. Come along and be reminded of what is important, learn of new research and how it applies in daily life, and be re-invigorated! Lots of new material on nutrition.

Bring the family, invite a friend or two, inform your colleagues! Maybe you know someone living in Melbourne who would benefit/like to attend.

For full details and to book, LINK HERE

RESEARCH ARTICLE
Getting out in the sun could save your life! 

The less sun, the greater the risk of breast cancer. Australian researchers have found women living south of Coffs Harbour have almost twice the risk of those living above the line. The risk rose to more than double again when comparing women living below or above Brisbane.

Less exposure to UV sunlight and subsequent lower vitamin D levels explained the risk. The message is simple, get regular, moderate exposure to sunlight (do not let your skin burn) or take a Vitamin D supplement.

More detail, click here.

Ian Gawler Blog: Do supplements shorten lifespan?

Could taking a daily multivitamin and multimineral pill shorten your life? Not many in the public would seem to think so given that these pills are the most common form of supplements taken in the world. Yet several large studies from 5 to 10 years ago were pretty clear; such pills could take up to 7 or 8 years off your life!

Now a new study from Melbourne throws new light on the question – a must read for health practitioners and people generally. But first

Thought for the day

Dream the impossible. 

Know that you are born in this world to do something wonderful and unique. 

Do not let this opportunity pass by. 

Give yourself the freedom to dream and think big.

                                                                Ravi Shankar

The right question to begin with is why take a generalised multivitamin/multimineral supplement at all? For most the answer would seem to start with their knowledge that the quality of our food has been degraded by commercial growing practices. Then there is the environmental pollution we all face, coupled with the stresses and strains of a modern, busy life. Fast food, junk food, eating in a rush, eating what happens to be there. Lots of concerns, and then the hope that extra vitamins and minerals taken via a pill will at least compensate, maybe even be good for us.

Seems like a reasonable proposition. But then in 2003 large meta-analyses (the collated results of many individual studies) began to be published and continued to appear over the next 5 years with findings that showed a shorter life span was associated with popping these particular pills.

Needless to say there was a big discussion. Advocates of supplementation came out strongly, claiming the individual studies had a range of flaws. Poor sample selection was discussed, the health of those studied and synthetic vitamins were blamed (chemically produced vitamins rather than naturally derived versions). 

At the centre of it all, Vitamins A and E seemed to be the main culprits, but to my knowledge no manufacturer has come forward and offered to produce a multivitamin/mineral supplement without A and E. Of course, some people may well benefit from specific supplements such as selenium, iodine, iron, magnesium, vitamins D and B12 etc; but that is where specific advice from a doctor trained in nutritional medicine or a good naturopath comes into their own and may well need to be consulted.

In 2009, with a good deal of input from my colleague Prof George Jelinek, I co-authored a discussion paper focussed on the key articles available at the time, (to view, click here) and concluded the following:

1. Food is the best source of human nutrition. 

2. People eating a healthy diet and living a healthy lifestyle are rarely likely to need nutritional supplements. 

3. There is strong evidence that taking supplements of vitamins E and A shortens life. 

4. More research is needed in this field. 

5. There may be a case for a multivitamin/mineral supplement that does not contain vitamins E or A.

In the new edition of You Can Conquer Cancer, which includes recommendations on food and supplements for people who are basically healthy, as well as for those with cancer, I commented further:

“I know of no studies being published regarding the long-term use of Vitamins A and E by people affected by cancer, and maybe they are OK short term, but the caution (for those who are well and take them long-term) needs to be stated”.

However, what we do know (as reported in a July 2012 blog), is that a study in 2011 found that for women with breast cancer who consistently used multivitamins before and after diagnosis and ate more fruits and vegetables, as well as being more physically active had better overall survival. As well, these researchers concluded multivitamin use along with the practice of other health-promoting behaviours may be beneficial in improving breast cancer outcomes in select groups of survivors. Since that blog, more research relating to cancer has come to light, so next week I will update that specific area.

But now we have a new, large meta-analysis involving twenty-one studies which generated a total pooled sample of 91,074 people. The people studied were all independently living adults (not having cancer), their average age was 62 years, a general supplement was taken daily, and the average duration of supplementation was 43 months (so not a very long time for this type of trial). 

The results?

Across all the studies examined, there was no demonstrable effect of multivitamin-multimineral supplementation on all-cause mortality. However, there was a trend for a reduced risk of all-cause mortality across primary prevention trials. Multivitamin-multimineral supplementation had no effect on the risk of dying due to vascular causes or cancer. 

The Conclusion? The researchers state: multivitamin-multimineral treatment has no effect on mortality risk.

So what to do?

If you are well, stick with point one and two from Plan A above, – as much as possible, rely upon good food – it needs to be organic to qualify – and a healthy lifestyle. If travelling or under stress, a general supplement may make sense until things are back in balance again. 

If you are recovering from injury or illness, a high quality general supplement from natural sources may make sense, but food is still number one. Good supplements will never make up for bad food. And juices are a great way to add extra nutrients to your diet from natural, well balanced sources. 

RESOURCES

1. The reference for this latest article:  McPherson H et al;  Multivitamin-multimineral supplementation and mortality: a meta-analysis of randomized controlled trials.  Am J Clin Nutr February 2013 97: 437-444

2. You Can Conquer Cancer. The new edition has an extra chapter on nutrition and much more detail on the whys and hows of healthy eating – for wellness or for recovery.

3. CDs Eating well, Being well: Details the Wellness Diet 

Eating for Recovery: Details recommendations for those with cancer. This Cd builds on the previous one, so people with cancer are advised to study both.

RELATED BLOG

Multivitamins and cancer

NEWS

Lord Maurice Saatchi, co-founder of the famous advertising agency Saatchi and Saatchi, recently supported his beloved wife through a tough and fatal cancer. Now he wants the English laws regarding cancer research to be changed to allow for more sensible experimentation in cancer research. Citing the lack of progress in this field, and the tough treatments he saw his wife endure unsuccessfully, he is a powerful advocate for a new approach. Not for the faint hearted, but a compelling interview on the BBC, December 2012. For a transcript or to view the interview – link here.

Can vegans win gold?

With the Olympics having been so prominent, the question arises, can a vegan diet provide enough fuel for a top athlete? Many worry that while good for our health generally,  a vegetarian or vegan diet, will be short on meat, short on energy, short on performance. So let us go “Out on a Limb”, examine some evidence and hear from some experts in the field. But first:

Thought for the Day
Only Irish coffee provides in a single glass all four essential food groups:
alcohol, caffeine, sugar, and fat.
                                 - Alex Levine

Nancy Clark, who rather euphemistically describes herself as “two-thirds vegetarian” — she only eats meat at dinner, not breakfast or lunch — is a sports nutrition expert in Massachusetts and the author of “Nancy Clark’s Food Guide for Marathoners.” Nancy claims that currently there is not enough solid research to know how vegetarian — let alone vegan — diets affect athletes.

That in itself strikes me as remarkable. Is no one interested? Seems like sport is similar to the cancer field, where research investigating nutrition as a therapy is only recently beginning to gather momentum. However, as Clark says, anecdotally vegan athletes do fine.

Some of the “anecdotes" were pretty good. Check the link to Carl Lewis – probably the world’s greatest Olympic athlete. Carl said he became a full vegan because it improved his performance. Sadly, the great Aussie swimmer, Murray Rose died recently. Back in the 50s, Murray was a full vegan and became perhaps the first of the super swimmers.

David C. Nieman, a vegetarian and professor of health and exercise science at Appalachian State University, has run 58 marathons or ultramarathons and has studied runners at extreme events. Asked if an athlete can get enough protein on a vegan diet, Nieman says that dairy products and eggs, are the easy ways to get protein in a plant-based diet.

However, as a vegan, you still have grains, nuts, soy. Eat enough of those and you will be fine. However, while these are good sources of vegan protein, they are not as bioavailable as meat. So you need to eat a greater volume of them relatively speaking

The one issue Nieman is concerned about is vitamin B12, which is found only in meat. B12 is important for endurance athletes ( and everyone else), since it affects red blood cell production. But many cereals and soy milks are fortified with B12 now, or you can take supplements.

D. Enette Larson-Meyer, an associate professor of human nutrition at the University of Wyoming, as well as a longtime competitive athlete and author of “Vegetarian Sports Nutrition” answers another important question regarding how to obtain the complete range of proteins from a vegan/vegetarian diet.

“Years ago, studies in rats showed that if they were fed only one source of protein, like corn, all day, they did not get sufficient amounts of essential amino acids. From that, the idea grew that you had to combine proteins at the same meal. But since then, other studies have found that if you get multiple sources of protein throughout the day, that will be fine. For example, have rice at breakfast and beans at lunch or dinner.”

What about calories?

According to Nancy Clark it is not hard at all. “My favorite weight gain or weight maintenance advice is to drink juice. Grape juice, pomegranate juice, tart cherry juice. They have plenty of calories, and if you pick the right juice, especially pomegranate or tart cherry juice, it looks as if they can help with recovery. Tart cherry juice was a very popular topic at a recent American College of Sports Medicine meeting. It’s a potent beverage, in terms of speeding recovery. And it’s vegan.

What about weight loss or gain?

David Nieman says that vegetarians tend to weigh 6 to 10 pounds less than meat eaters. “But the lower weights are probably due to self-selection bias. Many vegetarians are more health conscious to start with. You can overeat on a plant-based diet. There are obese vegetarians. Junk food can be vegetarian. You still have to make healthy food choices, whatever your diet.” Clearly, with obesity being such a huge issue, being lighter is a good thing.

So what is best?

David Nieman:
“What we know is that when it comes to endurance performance, it’s all about the fuel, primarily carbohydrates, and you can get sufficient carbohydrates whether you’re a vegetarian or a meat eater — unless you follow a really goofy diet, which some people do. It’s possible to eat a lousy vegetarian diet, just as you as can eat a lousy meat-based diet.”

 RELATED BLOGS

What fuel goes into your tank?

Would you eat like a dog?

RESOURCES

CDs Eating well, being well – summarizes how to eat well as a vegetarian or vegan.

Ian Gawler Blog: Multivitamins and cancer –

This week a very interesting piece of new research concerning multivitamins and breast cancer, and a little more of the travels, but first,

Thought for the day:

We believe nothing so firmly
 as what we least know
                                    Michael de Montaigne

Multivitamins improve some breast cancer outcomes 
– The Life After Cancer Epidemiology study.

Given how many people believe in and take multivitamins, it is a remarkable fact that little research has been published that scientifically investigates the relationship between multivitamin use and cancer outcomes.

Remarkable too, given this lack of research evidence, that many patients are told by oncologists that they are harmful, especially when taken with chemotherapy or radiotherapy. How do they know this? What is the evidence?

A new study, one of the first of its kind, provides some answers; answers that strongly suggest multivitamins may be helpful for women with early breast cancer, especially if they do have chemotherapy or radiotherapy. It also demonstrated that a healthy lifestyle extended survival.

In this study, 2,236 women diagnosed from 1997 to 2000 with early-stage breast cancer were questioned about their multivitamin use pre-diagnosis and post-diagnosis.

Outcomes were then tracked yearly by self-report and verified by medical record review. The results were analysed, adjusting for socio-demographic, tumour, and lifestyle factors.

Overall, 54% of the women reported using multivitamins pre- diagnosis, and 72% of them post-diagnosis.

The use of multivitamins after diagnosis was not associated with any outcome – good or bad.

Persistent use of multivitamins before and after diagnosis was associated with a decreased risk of recurrence and total mortality that was not statistically significant.

However, protective associations from the multivitamins were found amongst those women who had been treated after initial surgery with radiation only, and both radiation and chemotherapy. To be clear, this research showed that multivitamins were not harmful, but actually improved outcomes when radiation or radiation and chemotherapy was given.

The research also demonstrated that women who consistently used multivitamins before and after diagnosis and ate more fruits and vegetables, as well as being more physically active had better overall survival.

The researchers concluded multivitamin use along with the practice of other health-promoting behaviours may be beneficial in improving breast cancer outcomes in select groups of survivors.

REF: Kwan ML et al, Breast Cancer Res Treat. 2011 Nov;130(1):195-205. Epub 2011 May 11.

 2. Moscow is red.

We hear from the house sitter that the Yarra Valley continues to be cold and wet. Pardon me, but Russia’s weather was delightful – mid 20s and 5 minutes of rain in 2 weeks.

Who knew that in Russia, red means beautiful?

So the Red Square is the beautiful square. But it is next door to the Kremlin, which means fortress, and as we stroll across it like A-grade tourists, I cannot help thinking of James Bond and cold wars and Nikita Kruschev with his finger on the trigger of nuclear annihilation being stared down by JFK over the Cuban missile crisis.

It is a strange thing to be in this part of the world. The sun is shining. People are walking and talking. Children are laughing and playing. No obvious signs of revolutions past, of Stalin’s savage repression, of the communist regime’s days of power, or even of the Russian mafia and the move to democracy and a more capitalistic way of life. Just heaps of tourists, lots of work going into restoring things that interest tourists, incredibly clean streets, people getting on with their lives. As simple as that really.

And we walked through the Kremlin and across Red Square.

Then we did what so many of Russia’s Jews did – moved on to Israel.

NEWS

 Israel workshops etc July 18 - 28

It will be a great pleasure to be back in Israel once more where I have been invited to make a variety of presentations. If you know anyone in Israel who may be interested, please forward the details.

i) Wednesday July 18th, 19:30-22:00, Evening Talk 
The Art of Living and Dying: contemplation, meditation and healing
Seminar Hakibutzim, Tel-Aviv
Sponsored by Tovana, Israel Insight Meditation Association

ii) Friday July 20th, 09:00-14:00, Master Class Workshop for Health Professionals 
An Integrative Approach for Major Illness - Applications of Meditation and Mind-Body Principles
Rabin Medical Center
Sponsored by the Integrative Medicine Department, Davidoff Cancer Center, Beilinson Hospital

iii) Friday July 27th, 09:00-16:00,One Day Workshop for the General Public
Health, Healing and Well-being: the Healing Power of the Mind
Beit Rishonim, Bitan Aharon
Sponsored by Taatzumot Association

iv) By Invitation Only:

• Wednesday July 18th, 16:00-18:30: A meeting with leading Dharma teachers.

• Saturday July 28, 19:00-22:00: An evening with leading integrative therapists and physicians.

For more information or registration:

Dr. Nimrod Sheinman, 0544-797466, nimush@zahav.net.il

RELATED BLOGS

Just give me the facts

Eating for recovery

Recovery from cancer is possible

Ian Gawler Blog: Let your food be your medicine

Nutrition reduces the risk of developing cancer, along with its progression and recurrence for those who already have it - the top 10 recent research articles - including an answer to the soy question.

But first, how can we go past:

Thought for the Day

Let food be thy medicine and medicine be thy food

                 Hippocrates – commonly referred to as the founder of western medicine

I have had the good fortune to attend and speak at two major international nutrition conferences in the last month. The first was a combined effort from the CSIRO, the Australian Dieticians and ACNEM, a peak body for doctors interested in nutritional and environmental medicine. The second was convened by Metagenics and focused on the therapeutic application of nutrition in cancer medicine. One of the world-class speakers summed up and said that this conference was like drinking intellectually and emotionally from a fire hose!

The take home message? The volume of research in this field is staggering – even for me who attempts to keep up with it. Anyone who suggests nutrition is unimportant for people dealing with cancer is both ill-informed and dangerous. Ill-informed because the evidence base is comprehensive. Dangerous because they may cause vulnerable people to ignore or disregard a source of significant help – for their quality of life and their survival.

While there was a lot of talk regarding the importance and clinical application of epigenetics (and I will report on this later), for the next two weeks I will share some of the nutritional research that impressed.

THE TOP TEN – PART 1: 

1. One quarter of all cancers could be prevented by a healthy diet and exercise.
ESTIMATE FOR 2025:  About 170,000 Australians diagnosed with cancer -
an increase of 60% on 2007. 

43,000 of these cancers are preventable through improvements to diet and physical activity levels. 

It is likely that this is an underestimation of the true figure.

While the theoretical impact of primary prevention is substantial, motivating populations is difficult. Therefore, unless a concerted and significant effort is made to invest in and implement powerful preventive measures, the reduction of cancer incidence over the coming decades will probably be relatively small.

Baade P D et al, Med J Aust 2012; 196 (5): 337-340.

refer to Blog: 26 March 2012

2. Nutrition and lifestyle prevents breast cancer
Be as lean as possible
Be physically active - at least 30mins/day
Limit alcohol to one drink/day
Mothers breastfeed exclusively for up to 6 mths
     -- this will reduce the mother’s risk and reduce the child’s risk of becoming       overweight

Expect a 40% reduction in breast cancer.
                                                 Based upon 954 studies, AICR & WCRF 2009

3. Anti-inflammatory diet contributes to longevity.
Meta-inflammation is low-level, systemic inflammation. It is a major factor in most chronic degenerative diseases including cancer.
Modern nutrition is a significant “inducer” of meta-inflammation.
 
Egger, G, ACNEM Journal, Mar 2012, Vol 3 No 1 P12-14

It is well known that inflammation potentiates active cancers, therefore, when we adopt an anti-inflammatory diet (like the one in YCCC), we reduce inflammation and assist recovery.

4. Turmeric and pepper target breast cancer stem cells
Cancer stems cells are associated with cancer’s capacity to lay dormant and then reappear as a metastasis or secondaries. As far as I know, there are no drugs in current use that can impact significantly upon these cells, short of stem cell transplants. However, nature offers hope.

Turmeric (curcumin) and black pepper (piperine) separately, and in combination, have been found to inhibit breast stem cell self-renewal but are non-toxic to differentiated cells. This is another good reason to use these two regularly.

Kakarala, M et al, 2010, Br Ca Research & Treatment, Vol 122, No 3, 777-785

5. Research claims soy is safe for breast cancer
The soy question has to be one of the most contentious and relevant nutritional issues for women with breast cancer (especially if HER +ve) for some time. Here is a summary quoted in part from what is a very comprehensive analysis of available research:

Currently there is little evidence to suggest that any potential weak estrogenic effects of dietary isoflavones (as found in soy) have a clinically relevant impact on breast tissue in healthy women. Limited data suggest this is also the case for breast cancer survivors.

Findings from one rodent study showed that genistein may interfere with concurrent tamoxifen treatment, suggesting that breast cancer patients taking a tamoxifen-like drug may need to limit soyfood intake and avoid isoflavone supplements.

Currently there is no data to support the idea that soyfoods or isoflavone supplements improve the prognosis of breast cancer patients.

Available data on breast cancer recurrence and mortality provide some assurance for breast cancer patients that soyfoods and isoflavone supplements, when taken at dietary levels, do not contribute to recurrence rates; although more data are clearly needed to better address this issue.

Messina, MJ and Wood CE, Nutrition Journal 2008, 7:17

NEWS


1. IAN’s NEXT WEBINAR IS ON MINDFULNESS: Tuesday 19th June at 8pm EST

All welcome to tune in – you just need to register via the Mindbody Mastery website via the link : www.anymeeting.com/mindbodymastery

2. Chocolate trialed as antihypertensive for kids

Not sure whether to laugh or cry about this one, what do you think?
In a study of the effects of daily consumption of dark chocolate on blood pressure (BP), Melbourne school children had a 97% ‘adherence’ rate – no problem getting them to eat it!

However, the seven-week pilot study, conducted by the Murdoch Children’s Research Institute, did not show any benefit of dark chocolate on either systolic or diastolic BP, according to results published in the Archives of Diseases in Childhood.

The researchers say a larger and longer trial – perhaps with a higher daily ‘dose’ of chocolate - will be needed to show any real effects.

And we cannot get funding for a lifestyle based cancer intervention study. Maybe we need to emphasis the program’s chocolate component!

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CDs

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Fasting and curry – good for you, bad for cancer!

Thought for the day

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Meditation is listening

Fasting may help chemo, kill cancer

It has been really tiresome defending the cancer diet I recommend against claims of it causing weight lose and being dangerous. New research suggests that the real problem may be we have not been going far enough. Full on fasting may be the way to go!

In around 2008, research emerged that suggested starvation or fasting in animals for two or three days was a useful part of treatment against cancer. There have been anecdotal stories of people emerging from concentration camps, emaciated but with the cancers they went in with completely resolved. Doubters suggested fasting assisted the cancer.

However, recent experiments reported on The ABC's Science Show have suggested fasting makes things worse for the cancer, especially when assisted by chemotherapy. Chemotherapy and fasting appear to be synergistic.

Valter Longo at the University of Southern California investigated 18 different types of cancers in animals, showing that if you starve the cancer for a few days before and after you hit it with chemo, the results are twice as good. Also in some cases, for example breast cancer, cycles of fasting were working as well as chemotherapy.

In neuroblastoma, a very aggressive childhood cancer, the fasting alone did a little bit, not very much, the chemo alone did a little bit, not very much, but when combined the results showed 20% to 40% long-term cancer-free survival.

The great majority of the cancers tested showed that either fasting alone or fasting plus chemo was consistently better than the chemo alone.

Clinical trials in humans started two years ago, and in the next couple of months the researchers will know whether it is safe or not. And the good news is that if it is safe and it is free, then it is up to the oncologist, together with the patient, to decide if this is something that might be worth trying right now, even before the clinical trial is finished.

So why does it work? The researchers contend that normal cells are very well adapted to starvation conditions, they know exactly what to do and they can manage for a long time. Cancer cells have no idea.

The researchers go on to point out that much of modern cancer research and treatment was aimed at developing a magic bullet; something that specifically kills the cancer cell. This magic bullet has not been found, so now mainstream attention has shifted to personalized, specific treatments.

However, what these researchers are looking at is different again. They are working with basic confusion. Cancer cells are a little bit less able to adapt to different environments, and starvation is one of the most extreme environments that you can encounter. The researchers think the cancer cells are dying because they are confused, they do not understand the starvation environment. They try to respond by activating all kinds of pathways, for example they try to make more proteins, even though they are starving. And so in this process they commit suicide.

Valter Longo said on the Science Show that the researchers think “it would be good for a patient to go to their oncologist and say, you know, maybe I'm running out of options, things are not working, or I'm extremely concerned about the side-effects. So that patient should be able to go to an oncologist and say what about this. And our hope is that the oncologist picks up some papers and does some reading and then determines whether this is premature based on the condition of the patient, or is something that they could do”.

Asked by Robin Williams “Is there a bounce-back effect, in other words where you've got slightly starvation reduced cancers and they've been knocked on the head by chemotherapy as well, but there's a lingering few cells, can they then bounce back if the treatment is reduced?”

Valter Longo replied “That's what usually happens with the chemotherapy alone. What we're seeing is that when you add the fasting, that is much less likely to happen, probably because you give that extra push. So now you have a population of cells, each one of them...the chemotherapy itself actually creates variation. So it generates in some sense...it can generate the one cell that then can escape and become resistant, and then you're in trouble if you get the resistant cell. What we're showing is that the fasting increases the chance that that one resistant sale is never generated, and if it is generated, it dies.”

Robyn Williams ended with: “It's exciting stuff, isn't it”.

Ian’s comments

What I like so much about this interesting research is the similarity in approach to the Healing Diet I have recommended for many years where one of the main principles has been to create a “cancer unfriendly” environment in the body by manipulating the body’s metabolism nutritionally.

However, thinking fasting may have been too severe for people affected with cancer, we have recommended the monodiet, a partial fast where some nutritional input is maintained. Results reported over years have been good, but has anyone been fasting and have their experiences to share?

If you are interested in the monodiet etc, listen to the material on the CD “Eating for Recovery”, and I have added quite a deal to the new edition of “You Can Conquer Cancer” which should be released in about 6 mths..

Does curry kill cancer?

Well not curry in general, but maybe turmeric gives it a good shake! Curcumin, which is found in the spice turmeric, has been linked to a range of health benefits. Studies have already shown that it can beat cancer cells grown in a laboratory and benefits have been suggested in stroke and dementia patients as well.

Now a trial at hospitals in Leicester will be investigating giving curcumin alongside chemotherapy drugs. The trial will compare the effects of giving curcumin pills seven days before starting standard chemotherapy treatment.

Prof William Steward, from Leicester University, who is leading the study, said animal tests combining the two were "100 times better" than either on their own and that had been the "major justification for cracking on" with the trial.

"The prospect that curcumin might increase the sensitivity of cancer cells to chemotherapy is exciting because it could mean giving lower doses, so patients have fewer side effects and can keep having treatment for longer.

"This research is at a very early stage, but investigating the potential of plant chemicals to treat cancer is an intriguing area that we hope could provide clues to developing new drugs in the future."

Ian’s comment

This research builds on what has been suggested for a good while, turmeric has specific anti-cancer properties. It is one of the top ten anti-cancer foods we have recommended for years. The best way to take it from what we know so far is to use the fresh herb (use the dried powder if you cannot obtain this) and add it to meals. Around 5gms per day seems to be the recommended amount, and happily, you can easily eat this in a normal meal. Adding black pepper at the same time is reported to enhance the effect considerably. Tumeric can also be added to juices.

RELATED BLOGS

Body weight and cancer  Where the question of weight loss and gain and how it relates to cancer is discussed in detail

Eating for recovery  Where the importance of nutrition to cancer recovery is discussed, along with recommendations

There are many other blogs on cancer and nutrition, including some recipes - check the nutrition tag.


NEWS


1. WEBINAR with IAN 


 Tuesday 15th July at 8.00pm EST.


The topic is Mindfulness, it is free but you need to register via the Mindbody Mastery website

 I will be talking about the two types of mindfulness and why are both important to learn and practice, we will do some practice together, and you can ask questions online that I will answer. You need to register via the above link, it starts at 8pm EST and goes for one hour.

2. Workshops in Melbourne only 2 weeks away: 

Sat & Sun July 26 & 27,  Hawthorn

The Mind that Changes Everything is a weekend where we delve into the workings of the mind, check out recent research and new techniques and share in the theory and practice of affirmations, imagery , contemplation and the deeper experiences of meditation.

Based on my book of the same name, The Mind that Changes Everything is ideal for beginners, lapsed meditators and the experienced, the weekend is highly experiential with good time for questions and discussions.

Join Ruth, like minded people and myself for a weekend enhancing the power and potential of your mind.

 For the link to the Gawler Foundation to book, click here, or for enquiries, ring 03 59671730

Ian Gawler Blog: Sustainable and healthy fish – Fishing for answers.

Thought for the Day

Our children need to be taught how to think
Not what to think

If you do choose to eat fish, which ones are the best – for you and the environment?
For non-vegetarians, fish have health benefits courtesy mostly of their Omega 3 fatty acids, and are one of the best protein options. However, most of us are alert to the vexed issue of contamination of our fish and other seafoods by pollution, as well as the sustainability and environmental problems of overfishing and damaging fishing practices.

It is claimed that currently 70% of the world’s fish species are fully exploited, overexploited, depleted or recovering from depletion. It is a scary thought to know the best estimates are that if current trends of overfishing continue, stocks of all fish currently being commercially fished will collapse by 2048. The question then, is what fish are best to eat?

Can you help? I have been researching what follows for the revision of You Can Conquer Cancer, which is nearly complete. To my knowledge the information is accurate. Does anyone know anything else that warrants inclusion? How easy is it to understand? One issue to be clear on, is that if you do choose to eat healthy, sustainable seafood, there are a number of issues to think through. However, once you do make the time to do this, you can eat with a clearer conscience.

Please feel free to share this with family or friends who are interested in the question, and add comments as usual at the end of the post.

Seafood -what to do?

1. Say no to farmed fish

The trend towards increasing aquaculture, the farming of fish, makes sense in theory, but does not seem to have the right answers as yet in practice. Most people are unaware that commercially farmed salmon are genetically modified to become what are called tetraploids; that is, they have a double set of genes so they grow faster. Then they are fed on other fish; a practice that is very inefficient and damaging to other fish stocks. It takes 2 to 4 Kgm wild fish to produce 1 kgm of farmed salmon. While increasingly vegetable proteins are being used for feed, these result in lower levels of the valuable omega 3 fatty acids in the salmon. Seaweed may be a more viable food source for fish farming, but that remains to be seen. Also, disease is emerging as a major issue amongst intensively reared fish. Increasingly, significant amounts of antibiotics are being used to manage infections (as happens continually in the intensive rearing of chicken).

So wild caught fish are preferable, but which ones?

2. Know where your fish came from – the further out to sea and the less polluted the waters the better.

Fish that are caught in more remote areas away from built up areas and heightened pollution are obviously preferable. So choose fish that live further out to sea, that are the deeper sea varieties, and come from less polluted areas and countries.

3. Choose the smaller species rather than the big predator fish. 

Pollutants accumulate as you go up the food chain. For example, it is well known sharks accumulate heavy metals and the mercury levels in big fish can be very toxic.

4. Check out what the sustainable fish are in your area.

This is a regional as well as international issue and the need is to check your local conditions. In Australia, a good guide is found on the Australian Marine Conservation Society’s website: marineconservation.org.com.

The Marine Stewardship Council has developed a certification system that mostly shows up on packaged seafood and features a distinctive blue MSC label. See their website: msc.org.
Goodfishbadfish.com.au has a very user-friendly list of sustainable seafoods, with reasons for the various listings and practical preparation tips.

5. Avoid the unsustainable fish and those that may also have health issues.

Again, say no to farmed fish

Say no to wild caught

Barramundi, Blue Grenadier, Cods, Garfish, Gemfish (Hake), Gropers, Murray Cod, Orange Roughy (deep sea perch), Shark, Snapper, Marlin, Swordfish, Toothfish and Tuna (unless troll, pole or line caught).

6. Fish that are probably better avoided, but not so bad:

Blue Eye Trevalla, Coral Trout, Flathead, Gunard, John Dory, Kingfish, Ling, Mulloway, Red Emperor, Red Mullet, Red Snapper (Redfish) and Silver Trevally.

7. Fish that are OK to consider:

Wild caught Bonito, Bream, Eel, King George Whiting, Leatherjacket, Mackerel, Mahi Mahi, Mullet, Tailor, Trevally and Whiting.

Imported canned salmon and sardines are usually OK.

8. Avoid scallops from the wild.

9. Seafood that is best to avoid, but not so bad:

Lobster and Prawns (farmed prawns are likely to be better environmentally).

10. Seafood that is OK to consider:

Farmed: Abalone, Oysters, scallops and Blue mussels.

Wild: Blue swimmer crabs, mud crabs, squid, calamari and octopus.

All this information may seem a little imposing at first, but it is like many things. Take your time to think it through. If you are planning to eat fish, find out what is available locally, where you can get healthy, sustainable seafood, develop a good relationship with your supplier, and then it is easy and satisfying.

CONCLUSIONS

If you are well and you do choose to eat fish, avoid farmed fish in the main and eat the smaller, sustainable wild fish varieties that come from non-polluted areas. Only eat seafood occasionally. For those dealing with major illness and on the Healing Diet, fish and other seafood is probably preferably avoided until you are in remission.

NEWS
1. Melbourne workshops now open for bookings through the Gawler Foundation
                 Saturday and Sunday May 26th and 27th at Hawthorn

                                The Mind that Changes Everything

A highly experiential day based on the latest research as well as ancient wisdom. Understand more about how the mind functions and how we can use more of its extraordinary potential. A gentle blend of theory and practice, with many led sessions of meditation and imagery, along with ample time for questions and discussion.
Click here for more details and bookings.

2.    Gratitude -and a balanced comment on the “diagnosis” controversy.

I wish to express my gratitude for all of you who have offered support to me personally and my work generally during these turbulent last few months. If you have not been reading the comment sections on this blog, they are worth a look as many people have spoken of the benefits received through the work and it is very inspiring - particularly the many comments on the "Nobody Expects the Spanish Inquisition" and last week's "Too good to be true?"

Here is another great letter:

 “I am an allied Health professional who has survived a serious cancer. For three years following initial medical diagnosis and two recurrences of cancer, I resisted looking into the Gawler approach.

I had not shifted from the medical model paradigm that I had been professionally trained in and based my life around. The medical model generated my income, my status, and gave me a highly regarded community to belong to. My ego was inextricably intertwined with all the positive things I personally gained from staying aligned with the medical paradigm. Can this happen with Oncologists as well?

When I was still strictly aligned with the medical paradigm, I really believed it was right to not foster "false hope,” in medically defined ‘incurable’ or ‘low prognosis’ situations. If clients questioned such medical predictions, I could easily label and dismiss this as their denial. I didn't have to think too much about it.

It took a very personal and big experience to challenge this thinking.

This was cancer. Once I did look into the lifestyle approach, I found it strongly life affirming and health giving. Since making changes as per the Gawler lifestyle program, I have survived for a further three years without recurrence. It has given me control over my wellbeing, and made an enormous positive difference to my outlook. I see that this positive change is linked closely with physical health.

I wish to offer my support to Ian and others with cancer experiences, as we face this assault to the lifestyle approach. I am also deeply grateful for the considered and courageous responses to these unhelpful assaults, from Ian and others.

I will meditate and hope that those feeding this assault will reflect and realign with more ethical action. Is there a way that those attacking can change their strategy and save face?”

From a deeply grateful survivor."

RESOURCES


Books   You Can Conquer Cancer

CDs  Eating Well, Being Well: The plant-based, whole food way of eating that is ideal for those who are well and that forms the starting point for those dealing with major illness, including cancer.

Eating for Recovery: The anti-cancer diet that includes how to get at cancer metabolically.

Programs: The Gawler Foundation where at the residentials the food is legendary - putting these principles into really tasty meals.

Linking lifestyle, sustainability, the environment and health

Concerned about the environment? Concerned about sustainability? Worried about what sort of future our children will have? Good news! Pretty much anything that is good for our own sustainability, our own long-term health, is good for the environment.

This week let’s go “Out on a Limb” and examine how this works, how you can look after yourself, and in the process look after the planet. There are many simple solutions that follow.

These days the most prevalent causes of physical ill health are the lifestyle related, chronic degenerative diseases. Cancer, heart disease, diabetes, MS are the obvious ones, but not far behind in what causes suffering are obesity, arthritis and bowel disease.

All are directly related to lifestyle; what we eat and drink, how much we exercise and smoke, our emotional health, state of mind and our spiritual life.

The causes of the chronic degenerative diseases are directly linked to profound issues of sustainability and the environment. So here are just a couple of key issues that are easy to remedy:

1. Saturated fats 

Consuming large amounts of saturated fats is one of the biggest health risks. Saturated fats come from animal fats and palm oil.

The environmental issue relates to land clearing – a total disaster with palm oil. With cattle, it takes around 20 times more cleared land to grow a kilo of protein when compared to that required to produce a kilo of vegetable protein.

Solution: Simple: A vegetarian diet. For the benefit of your health and the environment, do not eat animals and do not eat palm oil or use any products with palm oil in them. This means read labels as palm oil crops up everywhere.

2. Food production, processing and adulteration.

The way commercial forces are adulterating food production these days causes me deep distress. Go into a chicken or pig farm, witness the multiple spraying going on in orchards or commercial vegetable gardens, pick up an icy-pole with 10 added chemicals (some known to aggravate asthma in children, some banned overseas), read the labels on the supermarket shelves.

It amazes me some people seem puzzled by the fact so many suffer ill-health these days. 


Then there is the issue of food being transported across great distances. Oranges from South America, even just vegetables coming thousand of miles across country; this is a major issue.

Solution: Simple: Eat locally produced (preferably from around the corner, at worst 500Ks away), organic produce wherever possible. Ideally grow as much for yourself as you can. Home veggie gardens must be one of the most beneficial things you can do for your own health and the environment. Grow organically, grow sustainably – it is easy once you learn the basics.

Read labels, avoid chemical additives as much as possible, be selective. If you are just starting with this, it does take time on the first shopping expedition or two, but once you are familiar with the products and brands that are OK, it is easy.

3.  Meat, poultry and fish production

In my experience as a veterinarian, the intensive commercial production of chicken and pigs is an ethically embarrassment. The conditions are just unacceptable.
But there is more. A naturally reared, back-yard chicken can take 9 months (270 days) to be ready to eat (if a chicken is ever ready to be eaten). The chicken sold in places like KFC takes about 37 -39 days to grow from the egg to slaughter. The larger chickens in the supermarket freezer are around 45 days old.

A good deal of this shorter production time relates to genetic selection, but to sustain it relies on the regular feeding of low dose antibiotics (that are euphemistically called “growth promoters” rather than what they really are, antibiotics). The regular use of antibiotics in large populations of animals leads to resistance. This builds up in the animals and can be passed on to the people who eat the affected birds or animals. Most heavyduty antibiotic resistant bacteria stem from this source and once carried into places like hospitals, cause real havoc.

Good news is that the EU banned the use of these antibiotics about a year ago, but it is a disgrace they are still used in Australia.

Pigs have similar problems, and the same issues are beginning to surface amongst farmed fish.

Also, not many people seem to know farmed salmon is commonly genetically engineered. Atlantic salmon is modified by adding a growth hormone regulating gene from a Pacific Chinook salmon and a promoter from another fish, the ocean pout. The purpose of the modifications is to increase the speed at which the fish grows, and the result is a fish that grows to market size in 16 to 18 months rather than the three years the naturally, selectively breed fish take.

On a more positive environmental note, farmed prawns have little problem in their production, while commercial prawn fishing can be very hard on the marine environment, so with prawns, locally farmed varieties are preferable.

Back to cattle. A great deal of the cattle consumed in Australia spends its last 2 months in a feedlot being fattened up for slaughter. On entry to the feedlot, it is common practice to inject a “growth promoter” that is actually a hormone that has a growth promoting effect (HGP). It is claimed about 40% of all beef consumed in Australia has been treated with HGP and the most common hormone used is oestrogen, the female sex hormone. Adds another twist to “give the man meat”. Coles created quite a controversy recently by advertising they would only supply HGP free meat. HGP treated meat is totally banned in the EU.

Solution: Simple: Be very aware of sustainable fish issues. If you do eat meat, only eat the naturally farmed variety. This too is easy as all beef for is tagged in Australia so its history can be followed; meaning butchers can be confident of where their animals came from. Totally reject intensively farmed chickens, pigs and fish. Farmed prawns are preferable if you eat them, and they come from Australia.

4. Sugar and salt

Sugar production has been linked to major reef destruction following run off of fertilizers and pesticides. The health issue is that both sugar and salt often lead to such strong cravings as to be effectively addictive; but then both can mask the body’s natural ability to discriminate regarding what is good for it and what is not.

To explain, most of us have the notion that animals in the wild have a good sense of what to eat when. I have always contended people have this same potential, but that most of us lost it due to poor eating habits. If you eat junk food regularly, your body accommodates to it and basically puts up with it even if you have a strong chance of developing one of the major degenerative diseases as you grow older. It is like the body and the mind loses the ability to discriminate.

When we eat a better diet, gradually we start to notice that when we eat healthy foods, we feel good; when we eat rubbish, we feel crappy. If we respond to these observations, we can arrive at a more personalized and individually appropriate way of eating.

My experience gained from helping many people to do this is that sugar and salt mask the taste buds and significantly reduce our capacity to notice what foods are ideal.

Solution: Simple: Remove sugar and salt from your diet; and with sugar, again you help the environment. It usually takes a week or two to get over the cravings, but then you will notice heightened taste sensations that more than compensate.

5. Country of origin

There are plenty of issues with this. For details, refer to my recent blog: click here.

Solution: Simple: Read the barcodes.

6. Marketing

It fascinates me how much effort the meat and dairy industry (I have not addressed the dairy concerns in this blog) put into marketing, while the fruit and vegetable mob do so little. But be aware of the efforts that go into swaying your opinion. One of the worst examples is how the CSIRO produced its book “The Total Wellbeing Diet” that advocated a very large intake of meat – way above the recommended allowances. Who funded the project? You guessed it, the meat industry (check the book Perfidy if you are interested). Scandalous!

Solution: Simple: Be aware of your own way of thinking, the impact of the media, practice mindfulness, train your mind, think for yourself, choose wisely and eat consciously.

And do what you can to bring about positive change. Consider relaying this blog to family or friends (if you do not know how to do this yet, ask a teenager!) Lobby politicians. Make the link. What is good for our health, is good for our environment. What truly sustains us, sustains our planet.

NEWS

1. This week’s blog follows the talk I gave at Melbourne’s Sustainable Living festival, along with Paul Bedson. It was a pleasure to be asked to talk on the link between health, environment and sustainability.

2. Two weeks before the Happiness and its Causes conference in Sydney. For those who read this blog and do attend, come and say hello.

3. Day workshop near MELBOURNE coming up on Saturday, 24th March at the beautiful Duneira estate in Mt. Macedon.

4. Still a few places available for the meditation retreat Ruth and I will lead in the Yarra Valley at the Gawler Foundation, Meditation in the Forest: March 30 – April 5.

RELATED BLOGS

Will you have chemicals with that?

Would you eat like a dog?  Examines digestion and how humans are better suited to a vegetarian diet.

What fuel goes into your tank?

Eating for recovery

RESOURCES

Mindbody Mastery: the online, downloadable meditation program with 6 months of support built in.

Sustainable seafood guide


Sustainable food 

CDs  Eating well, being well: Ian Gawler: wellness or maintenance diet

Eating for recovery: Ian Gawler: specifics for cancer

BOOKS

Perfidy: Geoff Russell: exposing the CSIRO wellness diet, its high meat content and funding by the meat industry.

Global Cooling: Strategies for Climate Protection: Hans-Josef Fell

Will you have chemicals with that?

Will you know if you have chemicals or other unwelcome additives in the food you buy?

It probably depends on where it comes from. Almost certainly you will not know if it comes from China, fair chance you will if it comes from Australia. Barcodes provide a very useful answer.

The problem is we need to think hard before buying any foodstuffs from China, Hong Kong, Vietnam or Thailand as these countries have little or no laws that regulate food production and processing and erratic policing of what controls there are. It is particularly wise to avoid buying processed food packaged in China, Vietnam and Thailand. We just do not know what else may be in those packages.

Also, do note that many Mainland Chinese companies now use a Hong Kong address in an attempt to avoid the poor reputation Chinese produce has developed.

Some companies are going to greater lengths to mislead you. For example, according to CBC TV’s “Marketplace”, Highliner Fish Products all come from China where they are pen raised using chemicals that are banned in Canada as cancer causing, but are legal in China. Once processed in Canada, their packaging quite truthfully declares “processed in Canada”! Clearly “processed” does not mean “ originated in”.

So do beware of items like a bottle of organic Tamari I saw recently. On the label was “Produce of China”, “packaged in Australia” and certified “organic” in Australia. I am sorry, but I do not have enough confidence in the Chinese food production system yet to buy that.

The fact is that some countries like Australia do have pretty good food regulation Laws and labeling to match, as do countries like New Zealand, the USA and Canada, Germany, France, Italy and Great Britain.  At least in Australia, buying Australian prepared food, you have a good chance of knowing what is in the food you buy. True you could buy an ice cream for yourself or a child and it could have 6 – 10 chemicals in it, but at least the label will tell you it has 6 – 10 chemicals in it. What you do after that is up to you!

So how do you know where your food comes from?

Look at the barcodes! The first 2 or 3 numbers on every barcode define the country of packaging. Australia is 93, New Zealand 94. These two countries are right up amongst the best food standards, and if it really was grown and packaged in either, what is on the label is likely to be what you will get (barring criminal activity which is fairly well policed). However, watch for the "packaged in Australia", "product of somewhere else" routine. Again, at least on produce packaged in Australia, you will be able to find this information if you look hard enough.

Clearly, the need is to read labels thoroughly.

Countries I avoid and their codes are:

China:  690 – 695

Thailand: 885

Vietnam: 893  

Japan (due to the radiation misfortune): 450 - 459 and 490 - 499

There are several others that warrant suspicion, so the full list is included below.

What to do?

First: Grow as much as you can. How is the home veggie garden going? If you are still thinking about it, this is a great time to start. If you need help, try the books listed below or ask a friend.

Second: Buy local produce.

Third:  If local produce is not easy to come by, try harder! Buy local produce.

Fourth: If you are still having trouble sourcing local produce, try really hard!

If we get into the habit of seeking local produce, it will get easier and easier. When I first developed cancer in 1975, there was one organic veggie shop in Melbourne. It was a big effort to get there. Now, in our small country town of Yarra Junction we have a terrific organic shop and who knows how many there are in Melbourne?

Buy local and our children may have more of a future. Less transport pollution, less unknowns in the processing, more local knowledge and suitability, more sustainable communities.

Buy local produce.

Fifth: If all else does fail, read labels. It makes heaps of sense wherever possible to choose foodstuffs from Australia and New Zealand. Heaps of sense to use organic produce. Heaps of sense to buy as much unprocessed food as reasonably possible – eg buy the raw ingredients and prepare your own sauces etc. It also makes heaps of sense to read labels if you do buy things that are processed.

Find out where things originated from, where they were packaged and what is in them.

Happy eating and good health!

Maybe this is a good blog to share with those you care about - you could save them a problem!

Here are the Country barcodes which are in numerical, not alphabetical order. Good luck.

code	country
000 – 019	U.S. and Canada
020 – 029	Restricted distribution (MO defined)
030 – 039	U.S. drugs (see U.S. National Drug Code)
040 – 049	Restricted distribution (MO defined)
050 – 059	coupons
060 – 099	U.S. and Canada
100 – 139	U.S. (reserved for later use)
200 – 299	Restricted distribution (MO defined)
300 – 379	France and Monaco
380	Bulgaria
383	Slovenia
385	Croatia
387	Bosnia and Herzegovina
389	Montenegro
400 – 440	Germany (440 code inherited from old East Germany on reunification, 1990)
450 – 459	Japan
460 – 469	Russia
470	Kyrgyzstan
471	Taiwan
474	Estonia
475	Latvia
476	Azerbaijan
477	Lithuania
478	Uzbekistan
479	Sri Lanka
480	Philippines
481	Belarus
482	Ukraine
484	Moldova
485	Armenia
486	Georgia
487	Kazakhstan
488	Tajikistan
489	Hong Kong SAR
490 – 499	Japan
500 – 509	United Kingdom
520 – 521	Greece
528	Lebanon
529	Cyprus
530	Albania
531	F.Y.R.O. Macedonia
535	Malta
539	Ireland
540 – 549	Belgium and Luxembourg
560	Portugal
569	Iceland
570 – 579	Denmark, Faroe Islands and Greenland
590	Poland
594	Romania
599	Hungary
600 – 601	South Africa
603	Ghana
604	Senegal
608	Bahrain
609	Mauritius
611	Morocco
613	Algeria
615	Nigeria
616	Kenya
618	Côte d'Ivoire
619	Tunisia
621	Syria
622	Egypt
624	Libya
625	Jordan
626	Iran
627	Kuwait
628	Saudi Arabia
629	United Arab Emirates
640 – 649	Finland
690 – 695	China, The People's Republic
700 – 709	Norway
729	Israel
730 – 739	Sweden : EAN/GS1 Sweden
740	Guatemala
741	El Salvador
742	Honduras
743	Nicaragua
744	Costa Rica
745	Panama
746	Dominican Republic
750	Mexico
754 – 755	Canada
759	Venezuela
760 – 769	Switzerland and Liechtenstein
770 – 771	Colombia
773	Uruguay
775	Peru
777	Bolivia
778 – 779	Argentina
780	Chile
784	Paraguay
786	Ecuador
789 – 790	Brazil
800 – 839	Italy, San Marino and Vatican City
840 – 849	Spain and Andorra
850	Cuba
858	Slovakia
859	Czech Republic
860	Serbia
865	Mongolia
867	North Korea
868 – 869	Turkey
870 – 879	Netherlands
880	South Korea
884	Cambodia
885	Thailand
888	Singapore
890	India
893	Vietnam
894	Bangladesh
896	Pakistan
899	Indonesia
900 – 919	Austria
930 – 939	Australia
940 – 949	New Zealand
950	GS1 Global Office: Special applications
951	EPCglobal: Special applications
955	Malaysia
958	Macau

NEWS

1. Any tired tennis fans? Wow, if you want a model of determination, perseverance, endurance, never give up attitudes and incredible skill, the Djokavic, Nadal final had it all! What a pair of champions. Congratulations to them both.

2. Happily the online Mindbody Mastery program can accommodate anyone who wants to join, but the meditation retreat Ruth and I will lead pre- Easter, "Meditation in the Forest", is filling, as is "Wednesdays with Ian", the follow-up program for people with cancer who have already attended a Gawler Foundation program. May be wise to book soon if you plan to attend.

RESOURCES

Books:

Esther Dean's No-dig Gardening Book: the simple, quick and reliable way to start a veggie garden.

Jeffery Hodges: The Organic Garden: another very useful guide.

You Can Conquer Cancer has detailed food guidelines for well people along with those dealing with cancer.

CDs: 

Eating Well, Being Well has the Wellness Diet outlined, ideal for all the family and the starting point for anyone interested in preventing illness or recovering from it.

Eating for Recovery is the specific Healing Diet for those seeking to overcome cancer. It builds on the first CD, e.g.  if you are dealing with cancer, you need both.

Programs

Meditation in the Forest and the full range of Gawler Foundation programs