“Eat food. Not too much. Mostly plants. That, more or less, is the short answer to the supposedly incredibly complicated and confusing question of what we humans should eat in order to be maximally healthy.
I hate to give the game away right here at the beginning of a whole book devoted to the subject.
Eating a little meat isn’t going to kill you, though it might be better approached as a side dish than as a main.
You’re better off eating whole fresh foods rather than process food products.”
In Defense of Food – Quotes, Guidelines, and Review
I first saw a copy of In Defense of Food while browsing at Barnes & Noble.
At the time it struck me as just another dieting fad book.
The second time I saw the book was in the ship’s library on our Alaskan Cruise.
I started the book but didn’t have time to finish it before the cruise was over.
The third time I happened across In Defense of Food was at the local library.
I guess the third time really is a charm.
In a nutshell, In Defense of Food changed my life.
For several years I have tried to eat local and to eat many fruits and vegetables.
Just like many others, I’ve read all about the health and environmental benefits of doing so.
But, convenience often took a front seat, and I bought produce shipped from all over the world and low-calorie bread with more ingredients than calories.
In Defense of Food didn’t just change my attitude about healthy eating.
It also changed my shopping and dining habits.
Now I go to farmer’s market at least once a week (and not just for a fun outing) and even make my own bread.
One of the reasons In Defense of Food is such a good book is that it’s easy to read.
Pollan can be funny and he pulls in all sorts of interesting facts and random tidbits.
Kind of the way Freakanomics or The Tipping Point brings science to an almost pop-culture-non-fiction scale.
Partly because my last book review post Eat, Pray, Love Quotes was well received and partly because I selfishly want to have my notes from this book in one place for a reference, I pulled together my favorite quotes from In Defense of Food.
I also posted the outline of the final section of the book, which lists Pollan’s guidelines for healthy eating.
I highly recommend In Defense of Food to anyone interested in food, health, the environment, and travel.
Travel may seem a stretch to some people.
However, the book actually goes fairly in depth about food from other cultures and Pollan discusses these eating habits in a way that any traveler will find fascinating.
In Defense of Food Quotes
“My aim in this book is to help us reclaim our health and happiness as eaters. To do this requires an exercise that might at first blush seem unnecessary, if not absurd: to offer a defense of food and the eating thereof… But I contend that most of what we’re consuming today is no longer, strictly speaking, food at all, and how we’re consuming it — in the car, in front of the TV, and, increasingly, alone– is not really eating, at least not in the sense that civilization has long understood the term.”
“But who knows what else is going on deep in the soul of the carrot. The good news is that, to the carrot eater, it doesn’t matter. That’s the great thing about eating foods as compared with nutrients: You don’t need to fathom a carrot’s complexity in order to reap its benefits.”
“A diet based on quantity rather than quality has ushered a new creature onto the world stage: the human being who manages to be both overfed and undernourished…”
“Food consists not just in piles of chemicals; it also comprises a set of social and ecological relationships, reaching back to the land and outward to other people.”
In Defense of Food Advice
Eat food: Food Defined
Don’t eat anything your great grandmother wouldn’t recognize as food.
Or don’t eat anything that doesn’t rot.
Avoid food products containing ingredients that are a) unfamiliar, b) unpronounceable, c) more than five in number, or include d) high-fructose corn syrup.
Avoid food products that make health claims.
Shop the peripheries of the supermarket and stay out of the middle.
Get out of the supermarket whenever possible– shake the hand that feeds you.
Mostly plants: What to Eat
Eat mostly plants, especially leaves.
You are what what you eat eats too.
No that is not a typo
If you have the space, buy a freezer.
When you find a good source of pastured meat, you’ll want to buy it in quantity.
Eat like an omnivore.
Remember to eat well-grown food from healthy soils.
Eat wild foods when you can.
Be the kind of person who takes supplements.
Eat more like the French.
Or the Italians.
Or the Japanese.
Or the Indians. Or the Greeks.
Regard nontraditional foods with skepticism.
Don’t look for the magic bullet in the traditional diet.
Have a glass of wine with dinner. (Fine to skip this!)
Not too much: How to eat
Pay more, eat less.
Do all of your eating at a table.
No not a desk — a table.
Pay Attention To Your Food When You Eat.
Avoid eating mindlessly!
Don’t get your fuel from the same place your car does.
It’s been awhile since we’ve written about volunteer travel and since summer is here (or so it feels in Minnesota today) with summer vacation planning underway, I thought I’d revisit the subject focusing specifically on volunteer travel abroad versus volunteer travel locally.
Local vs. Abroad Volunteer Travel
Whether its sandbagging for a flood emergency in Fargo or picking strawberries on an organic farm in California there are plenty of opportunities to take 1 or 2 days and see a place (relatively) near your home and volunteer the same time.
You don’t have to travel far to find a place to volunteer.
The trick is finding a place you want to visit for a vacation that also has a volunteer opportunity.
Generally, there are two ways to search for a volunteer travel program: by place or by opportunity.
For US based volunteer travel I find it more exciting to search for an opportunity and then find out what else there is to do in that city or town.
Whether you WWOOF or choose one of these below, there are many options, including:
Crossculturalsolutions.org: Offers volunteer programs in 12 countries, including Brazil, China, Costa Rica, Ghana, Guatemala, India, Morocco, Peru, Russia, South Africa, Tanzania and Thailand.
idealist.org: An extensive volunteer database with environmental listings, connections to local nonprofits, financial aid information, internships and a kids and teens page.
Current opportunities include teaching environmental awareness to Nepalese villagers and developing a fruit-drying program for Ghanan villagers, among many others.
volunteerabroad.com: Listings include opportunities to protect Australia’s environment and conservation projects in Costa Rica.
volunteerinternational.org: Conservation programs in Thailand, creating a Holocaust Memorial Park in Poland and making eco-friendly soap with disabled persons in Japan are just three of the unique opportunities you’ll find on this site.
i-to-i.com: Work to conserve Madagascar’s lemurs, care for endangered wallabies in Australia or help maintain biodiversity with indigenous peoples in Costa Rica.
Tim Ferriss’s take on volunteering abroad lists 5 international volunteering organizations under “Volunteering Mini-Retirements” experiences:
Burners Without Borders– Following the 2005 Burning Man event, several participants headed south into the Hurricane Katrina disaster area to help people rebuild their devastated communities.
After several months of working along the Gulf Coast, BWB has set up a project in Pisco, Peru to assist with earthquake relief work.
Project HOPE– Nearly 50 years ago, Project HOPE was founded on the willingness of doctors, nurses and other medical volunteers to travel the globe on a floating hospital ship, the SS HOPE, to provide medical care, health education and humanitarian assistance to people in need.
While we now operate land-based programs in more than 35 countries, Project HOPE has again returned to sending medical volunteers on board ships around the world to provide medical assistance, long reaching health education programs, vaccinations and humanitarian assistance.
International Relief Teams – International Relief Teams mobilizes volunteers and distributes medical supplies to support the organization’s four missions:
Domestic and international disaster relief,
Medical education and training,
Surgical and clinical outreach,
Public health. Since 1988, IRT has provided more than $5.6 million in volunteer services, and more than $112 million in medicines and supplies to families in desperate need in 42 countries worldwide.
Relief International – Relief International is a humanitarian non-profit agency that provides emergency relief, rehabilitation, development assistance, and program services to vulnerable communities worldwide.
RI is solely dedicated to reducing human suffering and is non-political and non-sectarian in its mission.
Habitat for Humanity – Build houses for people who can’t afford them with this well-known U.S.-based organization.
Doctors Without Borders -You don’t have to be an MD to provide medical care to people in developing countries.
They’re currently seeking doctors, nurses, midwives, pharmacists, technicians, logisticians, and others.
Engineers Without Borders USA – Projects “range from the construction of sustainable systems that developing communities can own and operate without external assistance, to empowering such communities by enhancing local, technical, managerial, and entrepreneurial skills.”
Conservation Volunteers in Australia. – Links to various conservation programs and organizations in Australia.
Volunteer Match – A great resource for providing you with volunteer opportunities (including many in the US) that match your interests.
Looking for more resources for volunteering abroad?
Smaller conservation projects and one-off involvement is also key.
Maintaining a level of flexibility in the budget allows a company to make pledges to a variety of different projects as they come up.
eco Tourism to Africa
Safari Consultants has assisted small-scale projects such as providing school equipment in school, and football boots for a local team.
Examples in the UK – Industry standards
It’s necessary to keep up with peak industry bodies such as The Travel Foundation and Ethical Tour Operators Group (ETOG) of Tourism Concern to keep up-to-date with projects and industry news and demonstrate a commitment to ethical tourism.
Taking care of the environment has been extended to onsite practice at Safari Consultants HQ in Suffolk, where low energy light bulbs are used, and electricity runs off 100% renewable resources.
They have an in-house green travel policy for all staff, plus a comprehensive recycling scheme in the office.
As climates change ever more rapidly, it becomes increasingly essential to do as much as possible to mitigate the impact that humans have on the environment.
The onus is on both tourism companies and travelers, who can choose to support ethical tourism providers, especially when travelling in the delicate ecosystems such as while on safari.
In Africa and wherever you are going — should also take personal responsibility while abroad – from taking care of the environment while visiting to offsetting carbon emissions, there are many ways to ensure the lightest possible footprints are left.
It was evident that Shanti Uganda has grown far beyond its original vision of bringing conscious birth to communities experiencing trauma in Uganda.
It’s become a center for women and children’s health education, vaccinations, and preventive care.
And it’s become a community activity and education center for teens, and a work and skills training site for rural women who, through Shanti Uganda’s initiative in developing cottage industries, are earning an income for the first time in their lives!
And this amazing work takes place in a beautiful organic garden setting with solar-powered energy and a cistern-based water collection system, making Shanti Uganda off-the-grid and self-sufficient.
Learn about WWOOF before you make your plans to volunteer in Uganda.
My trip with Shanti Uganda was ten days, and it included a trip to a national park and the impressive Murchison Falls.
We also experienced a safari with elephant, hippo, giraffe, lion, baboon, crocodile and warthog sightings; a white water rafting experience on the Nile; and time exploring the local markets and amazing restaurants of the capital, Kampala.
But the truly unique part of our travel was living and working with and learning from the women of the Shanti Uganda community center.
Through Shanti Uganda, I discovered a way to support meaningful work, both actively with my time and more passively with the money and supplies I could bring to the center.
I felt like my contributions could make a real and palpable difference in the lives of people I grew to know and care for.
It is rare to find a way to truly immerse yourself in another culture and live it, not just peer at it through a camera lens or on a tourist bus.
Shanti Uganda afforded me that experience and I am eternally grateful.
Volunteering in SE Asia: Getting Your Foot on the NGO Ladder
Volunteering in SE Asia can be a wonderful, life-changing experience.
Getting your foot on the first rung of the ladder in the conservation and humanitarian sectors is a chicken and egg kind of situation – you want a job to gain experience but the employers want to employ someone with experience which you can’t have until you get a job!
Through searching the web and talking to career advisers, you will probably come to the conclusion that to take that first step you often must volunteer.
Volunteer travel is now big business and as the pool for governmental and corporate funding is continually shrinking, which is worsened by the increasing number of fund seekers.
Non-governmental organizations (NGOs) are turning to volunteering as a way to fund their conservation or outreach activities.
Paying to volunteer in itself sounds wrong, but when you think of yourself as a voluntourist and, if you volunteer, 100% of your money is paid directly to the project then this blow is lessened.
Editor’s Note: While we don’t necessarily advocate for paying for volunteering, (since there are ways to volunteer without paying, like through WWOOF) the author makes a good point that if you are going to pay you should only pay the volunteer organization directly and not a middleman.
Volunteering direct is booking and paying the organization directly rather than pay through an agent.
Many excellent projects around the world are crying out for paying volunteers and would be more than happy for you to come along and help out.
There are many benefits for joining these smaller organizations.
The most important will be that you will increase your contacts and network within the relevant NGO sector.
It’s “who you know”
The more you delve into the world of conservation and community development, the more you may realize that it is not what you know but who you know.
Many positions are filled even before the job is publicized.
Many of the top leaders in conservation actually started as a volunteer.
The contacts you can make by volunteering directly can lead you to places you never thought possible.
I personally was offered a PhD position in Australia in ecotourism as a result of people I worked with when I volunteered in Borneo.
After volunteering on my own I set out to help more people to volunteer directly and started Ecoteer.
We now help around 2,000 members to find volunteering positions directly.
We have scores of projects on our site and have introduced a member assessed rating system to help our members when they are choosing which projects to apply to.
Through the past years of running Ecoteer and extensive travels and volunteering in SE Asia, I have found many small projects in need of volunteer help.
Below I have listed my top 5 volunteer projects in Southeast Asia which could help you get on the first rung of the ladder.
Kalaweit means Gibbon in Indonesian.
This project shows what can be achieved by a traveler with a mission — it is a sheer inspiration to any budding conservationist.
In 1999, Chanee, an 18 year old Frenchman, set off on an adventure to save the Gibbons of Borneo.
He found a small wildlife center in the center of Kalimantan, Borneo, where he first volunteered and started to buy gibbons from villagers who kept them as pets.
At the wildlife center, Chanee helped the Gibbons back to full strength and then set them through the long and tedious process of rehabilitation.
Chanee also started a radio station with hourly messages about gibbon conservation and requests for listeners to report caged Gibbons.
The Kalaweit organisation now rehabilitates 300 Gibbons and Siamangs, and employs 50 people (veterinarians and keepers).
Before you pay to be a volunteer, it is worth learning about volunteer travel programs.
Founded in early 2008 by Paul Ferber, Marine Conservation Cambodia has committed itself to the comprehensive protection of Cambodia’s marine environment.
They assist local communities in the sustainable use of their marine resources and provide alternative forms of income generation through ‘true’ eco-tourism and scuba diving.
The project plays a big part in marine research in Cambodia and has an online photographic directory of marine species in Cambodia.
MCC has had a positive ID on a seahorse species never found before in Cambodia – Hippocampus mohnikei.
MCC has empowered the community at Koh Rung Samleom, who are now self-protecting a globally significant seahorse breeding ground.
Borneo Child Aid Society
In Sabah, Malaysian Borneo, it is estimated that over 50,000 children are not given any schooling.
Non-Malaysian children are not entitled to state schooling.
The Borneo Child Aid Society is helping to address this issue and are providing basic education for about 10,000 children.
The project started in the mid-1990’s and is led by Torben Venning, a Danish humanitarian activist.
The society works very closely with the Palm Oil Plantations and is helping to provide education for their foreign workers’ children who are not entitled to state education.
The Borneo Child Aid society learning centers provides the children with basic math, science, Bahasa Malaysia and English lessons.
Afternoon activities for the children are conducted with environmental awareness sessions at least once a week.
The Borneo Child Aid Society is expanding its learning center network to offer floating schools to the sea gypsies of the Sulu Sea (Bajau Laut) who live on boats off the coast of Semporna and the southern Philippines.
Ban Roean Ram Workcamps
Ban Roean Ram was founded in 2008 by Jatuporn Jitprapan and Uthai Tongkamkeaw, two passionate and caring Thai women.
They now have a team of five Thai people and a few past volunteers are now helping them develop their network internationally.
The purpose of the NGO is to develop sustainable development in villages in Southern Thailand.
The centers provide locals with education about community development, traditional Thai culture and folk wisdom, (which is being lost) the local environment and nature.
In cooperation with temples, schools, local government and with the community, Ban Roean Ram is aiming to establish groups around Southern Thailand with six objectives:
1. collect folk wisdom from sages 2. stimulate cultural as well as economic life in the village 3. improve opportunities for children and youths teaching them about Thai traditions 4. offer activities such as music, sports and establish a shop with local products 5. found local museums 6. found libraries
Volunteering in SE Asia is a valuable opportunity
Our world is full of amazing, inspiring and life-changing places to volunteer.
Fistula Horror Stories: Socially Conscious Travel & Human Rights
I didn’t want to get married. They would find a husband, throw a party and send me away. I ran away many times. I refused to go back, but my father kept beating me. I was about 10 or 11 years old. I kept running away until I finally stayed with the fourth one because I got pregnant. I told my father, “You beat me and kept sending me back and look what has become of me.” If my mother were alive, she wouldn’t have let this happen. I won’t go home without being cured because no one will accept me. My other choice is to kill myself. — Wubete, 17 years old, in A Walk to Beautiful
I seriously considered becoming a physician so I could travel to Africa and volunteer.
In the end it didn’t work out (chemistry is not my friend), but I’m still fascinated by public health.
Frankly, find it abhorrent that the US doesn’t provide medical care to everyone who lives here.
But I digress.
At Go Green Travel Green, we’re advocates for social responsibility and volunteering at home and abroad.
In honor of Bloggers Unite for Human Rights, I want to bring to light an issue that I just learned about on Tuesday: the obstetric fistula epidemic in Ethiopia.
I watched the PBS documentary A Walk to Beautiful about a hospital in Addis Ababa dedicated to treating women with this condition.
What Is Fistula?
The Fistula Foundation defines an obstetric fistula as a “hole between a woman’s birth passage and one or more of her internal organs” – namely, her bladder and/or rectum.
And according to the World Health Organization, “2 million women have untreated fistula” and “approximately 100,000 women develop fistula each year.”
These days, fistula of this sort is seen primarily in developing countries when women are in labor for many days without the care of a doctor or midwife.
Ethiopian girls like Wubete are often married off before they hit their teens.
Their young age, coupled with the fact that malnutrition has stunted their growth, means that their pelvises are under-developed for childbirth.
That causes labor to take longer and often leads to fistula. And, ultimately, the “root causes of fistula are grinding poverty and the low status of women and girls,” says the Fistula Foundation.
On top of the physical pain associated with a long labor and a gaping hole between internal organs, women affected by fistula suffer psychologically.
They’re outcast in their communities because of incontinence and their husbands reject them.
Fortunately for these girls and women, Drs. Catherine and Reginald Hamlin have founded hospitals in Ethiopia dedicated to treating fistula patients.
Australia-born Catherine lives in Ethiopia, where she’s been for 30 years, treating women affected by fistulas.
In the documentary, she says her husband would still be with her in Addis Ababa if he were living.
There’s definitely something for everyone, so choose an activity that you’ll enjoy.
Some programs give you food and lodging at no additional cost.
Others provide lodging, but you’re expected to pay extra for it.
Still others point you in the right direction by giving you recommendations, but you have to book and pay for it.
Figure out what your program provides and what you can afford.
If getting out and exploring the region is important to you, figure out how much free time you’ll have.
Some programs give you days off, while others expect you to be available the entire time you’re there.
Do your research, and decide what will work best for you.
As an example, while we were in Argentina volunteering at Chacra Millalen, we didn’t realize they do not have their volunteers work on the weekend.
Had we realized that, we might not have planned on Saturday-Sunday as part of our stay.
It was wonderful being there, but we were there to work.
Dig around online, scour forums, and ask for references if you have doubts.
If the company or organization you’re considering seems sketchy, it might be.
Or they might just have a small budget and no website.
Do your research and try to speak to a real person about any concerns.
You can look up U.S.-based organizations (or orgs with a U.S. affiliate) on Charity Navigator, which evaluates non-profits and gives them 1-4 stars, and GuideStar, which provides information on thousands of non-profits.
Additional resources for volunteering abroad traveling and WWOOF ‘ing: