“If you are drinking milk that isn’t organic or doesn’t have words such as ‘no rBST’ or ‘hormone free’ on the label, then you are drinking something that has been banned in Europe, Canada, and Japan.”
—The Daily Green
1 egg, up to 5 or 6 per week (1 egg = 1 ounce protein)
1 serving sustainable dairy product or dairy alternative daily
Up to 5 ounces cheese per month
Avoid all of the “creams”: heavy cream and half-and-half, ice cream, sour cream, cream cheese. Think of these as high-calorie, high-carbon splurges to be enjoyed a few times a year, tops.
1 cup fat-free or 1% milk, soymilk, or rice milk (fortified with calcium and vitamin D)
6 ounces low-fat or nonfat yogurt, or soy yogurt (fortified with calcium and vitamin D)
1 cup nonfat organic cottage cheese
Greener: Milk and dairy products that are rBGH free, preferably local, and/or organic. Choose traditionally made, raw-milk, grass-fed cheese for maximum CLAs, antioxidants, and omega-3s. Also seek out products with minimal packaging (i.e., reduce your use of single-serving sizes).
Eggs that are organic, certified humane raised, and local (fortified with omega-3 if possible)
Greenest: A vegan diet with no animal products whatsoever.
Let me say up front that dairy, like fish, is a bit complicated. (Eggs are much more straightforward, so much of this chapter is dedicated to dairy choices.) Before we get into the politics of dairy, the somewhat confusing science, and the issues about organic and grass fed, let’s start by keeping it simple. Here are the three primary reasons behind your Lean and Green Prescription as far as dairy is concerned.
Reason #1: Focusing on the right amounts of dairy helps you trim calories. Sure, we all know that fat-free milk is a healthier choice than, say, gobs of whipped cream. But I found that most of my clients who were trying to lose weight inevitably had some “dairy creep” in their diet. This isn’t surprising, given the enormous amounts of it oozing from every corner of our culture—things like cheese, sour cream, ice cream, even coffee drinks. A little here, a little there … can add up to a lot of calories. So let’s get specific. To get into the slim zone, choose reduced-fat and fat-free dairy products in your 1-cup-a-day choice; these versions help keep saturated fat and calorie levels in check while still letting you enjoy the health and taste benefits of dairy products.
A lean and green diet does not include fatty dairy products like cream, cream cheese, butter, sour cream, and ice cream on a regular basis; at most, they should be considered splurges and eaten a few times a year. These foods are loaded with saturated fat and calories and are a fast track to the fat lane, the chronically ill lane, and statin land. They are high-carbon choices with high costs to your health and your waistline.
Reason #2: There are leaner and greener ways to bone up on calcium. It may surprise you to learn that you can meet your entire calcium needs without any dairy products whatsoever. In fact, more than 75 percent of the world’s population is lactose intolerant, so they live quite well with little or no dairy products in their diets. It may also surprise you to learn that populations with the lowest intakes of calcium in the world (citizens of India and Japan have a daily intake of about 300 milligrams) have some of the lowest rates of hip fracture and osteoporosis, while people with some of the highest intakes (citizens of the United States and Finland have average intakes of at least 1,000 milligrams a day) also have some of the highest rates of osteoporosis.1 We will get a bit more into the politics shortly, but one thing we do know is that three-quarters of the world’s population have found ways to get adequate calcium in their diets without dairy, and you can, too.
You’ll notice in your Lean and Green Prescription that you can have up to 5 ounces of cheese a month. If you’re like most Americans, that’s a big reduction, as well it should be. At roughly 100 calories an ounce, cheese is a splurge in every sense of the word.
It’s time to start thinking of cheese as you would a rich dessert: a high-calorie, high-fat, but incredibly satisfying treat that you should eat only in small amounts a couple of times a month. Something to be savored and enjoyed, but less frequently and in smaller portions. (I know, trust me, cheese was one of my best pals; it is still around but has now become a more occasional friend.) It’s amazing, but after a short adjustment, limiting your cheese consumption works and becomes super easy. You’ll feel lighter and look better. Take those thoughtless cheese occasions out of your diet (on your sandwich, as an afternoon snack, left over from the snack put out at your child’s playdate, at your book club when you’ve already eaten but it’s just sitting there in front of you). Remember, you can still have cheese. Only now you are going to enjoy it in a more sustainable way.
If you’re a die-hard cheese fan, you may be wondering how low-fat cheese shakes out. Personally and professionally, I am not a fan. Here is why: First, low-fat cheeses are still carbon intensive to produce because they are processed foods. Second, I find that for many people, they often don’t seem to provide the same satiety that smaller portions of “the real thing” do. And third, they still contain calories, so unless you’re still watching portions (which was difficult for many of my clients, who were tempted to eat more because it was low-fat), there’s not necessarily a weight loss benefit.
If you prefer to use low-fat or fat-free cheese in your 5-ounce allotment, feel free to do so. But still keep it to 5 ounces if you want to get lean. Fat-free cheese may or may not be lower in calories, and weight is related to total calorie intake, not fat intake.
Now that you’re a flexitarian, remember that you’re already getting significantly more calcium by eating more tofu and beans. In addition to these, the nuts, seeds, and vegetables you’ll be eating on the lean and green diet are going to go a long way toward meeting your calcium needs; add a glass of fortified rice milk or soymilk, plus a cup of dairy product, and you’ll easily cruise to the finish line. Check out “Need Calcium? No Problem” on page 113 to see how easy it is to reach your daily calcium requirement (1,000 milligrams per day if you’re age 19 to 50; 1,200 milligrams per day if you’re over 50) without even touching a glass of milk, if you really want to be green. If you think that your diet may not be up to snuff when it comes to calcium, then you may want to consider taking a supplement that meets the guidelines suggested in Chapter 2.
Reason #3: Cutting back on dairy is critical to lightening your carbon load. As we’ve already discussed, beef and dairy products are the two highest-carbon ingredients in your diet. But if you want to harness the health benefits of live dairy foods, or if you are not feeling like you are able or willing to move to a completely vegan diet (which I personally am not, and many of my clients are not as well), the Lean and Green Prescription above brings you to a better balance. Following the prescription will make you a more conscious consumer of a high-carbon product. By targeting the right kinds of dairy products, in the right amounts, you can reap their health benefits and taste, and keep this additional delicious variety in your life but in a more sustainable way. It simplifies your life by giving you clear, limited choices. A win-win.
At this point, you may be asking, “Well, why are you including dairy products at all if they’re so bad for the planet?” It’s a good question, and the answer takes us one step deeper into the powerful compounds that the right kinds of dairy can deliver for health. Aside from taste and enjoyment, and aside from a healthy dose of protein, calcium, and vitamins A and D (all of which you probably already know about), there are certain benefits that a daily serving of dairy is beautifully designed to provide. Here are some of the highlights.
Those full-page ads sure make it sound easy and straightforward, don’t they? “Drink Milk. Lose Weight.” These headlines go on to claim that drinking 24 ounces in 24 hours on a low-calorie diet helps you lose weight faster than if you skip the milk.
But is it whitewashing? Probably. The dairy industry is quick to suggest that this finding is due to some special benefit that milk confers (such as speeding up metabolism or preventing fat storage). But whether or not three servings of dairy provides some advantage, or whether the dairy industry is milking the data, is still open to much debate. In fact, a lengthy 2008 review of 49 randomized clinical trials found that consuming calcium or dairy products doesn’t help people lose weight or even maintain their current weight.2 Dairy products compose a wide category that varies tremendously in nutrition profile (i.e., how can you give sweeping guidelines when cottage cheese, low-fat yogurt, and whole milk all have different nutrition profiles?). And within the nutrition community there is still much debate as to how much dairy you need.
As a dietitian, I can’t help but notice that these studies have been funded by the dairy industry and that the lead researcher in many of these studies also happens to hold a patent on the calcium-and-weight-loss claim. What’s more, if you actually read the nitty-gritty (which they know most people won’t), the results don’t sound nearly as revolutionary as the splashy ads would have you believe. The studies found that people who lost weight were following a reduced-calorie diet that included milk.3 Big whoop. Anyone following a reduced-calorie diet is more likely to lose weight. Right now, there’s not enough convincing evidence that milk is a silver (or white) bullet to weight loss. In my opinion, the only evidence that really seems worth extracting from these studies is the same old advice—reduce calories, lose weight. Period.
Conjugated linoleic acid (CLA) is a naturally occurring type of fat found primarily in products from grass-fed animals. Once far more present in our hunter-gatherer diets, it’s almost nonexistent in our processed-food, feedlot-fed culture, and there is a growing call from some physicians and naturopaths that this lack of CLA is part of the problem with our current industrial diet. Milk from grass-fed cows has been found to be up to four times higher in CLA than conventional milk and cheese.4
| FOOD | CALCIUM (MG) | FOOD | CALCIUM (MG) |
| 1 cup nonfat organic yogurt |
467 | 1 cup Swiss chard, boiled |
102 |
| ½ cup tofu with calcium sulfate |
434 | 2 Tbsp almond butter |
86 |
| 3 oz sardines, canned with bones |
325 | 1 cup butternut squash, cooked |
84 |
| 1 cup organic fat- free milk |
301 | 1 cup chickpeas | 80 |
| 1 cup enriched soymilk |
299 | 1 oz almonds | 75 |
| 1 cup collard greens, boiled |
266 | 1 cup broccoli, boiled |
62 |
| 1 cup turnip greens, boiled |
197 |
Let me stress here that I am a proponent of naturally occurring CLA through foods rather than supplements. Often, what works in nature, through the vehicle of whole foods, doesn’t translate (and may even have negative effects) when isolated, condensed into a pill, and put into someone’s diet. All over the Internet and in supplement aisles, CLA supplements are widely touted as a weight loss wonder pill, or a tool to help maintain healthy glucose metabolism. And while there is some evidence that CLA helps fight fat and regulate glucose, there are also some inconsistent studies, so my suggestion is to seek to include natural CLA-rich foods in your diet instead of taking pills.6 At the very least, you’re relying on thousands of years of gastronomic tradition (which science often seems to find is the best way to eat—big surprise) to bring this nutrient back into your diet. Naturally occurring CLA may likely have health benefits without potential drawbacks; researchers in both France and Finland, for example, have found significantly lower rates of breast cancer in women with the highest intakes of naturally occurring CLA.7
A European team found that mothers consuming mostly organic milk and meat products have about 50 percent higher levels of CLA in their breast milk.8 And those amazing French traditional cheeses have been found to have more than twice the levels of CLA (because the animals are raised on pastures) than conventional American cheese.9 While CLA is certainly not a cure-all, the evidence suggests that naturally occurring CLA (as opposed to supplements) may offer real health benefits.
Want more good news about sustainable dairy choices? Research has found organic milk to contain up to 70 to 240 percent more omega-3s (and a much better ratio of omega-3 to omega-6) than conventional milk.10 In fact, at the risk of sounding like I’ve just exited the Sound of Music tour, grass-fed milk offers a slew of benefits: up to 50 percent higher levels of vitamin E, 75 percent higher levels of beta-carotene, two to three times more antioxidants, and up to 200 percent more omega-3s (in the form of linolenic acid).11 It would seem these nutrients swiftly vanish in the feedlot.
Another reason I recommend including some dairy products in your diet? Real, all-natural yogurt contains probiotics, which render it a health wonderfood. You see, in this era of “Hand-Sanitizer-Everywhere-You-Go” obsession with cleanliness (which is especially popular for the “moms toting tots” set, of which I’ve been a part the past 3 years), people seem to have forgotten that many bacteria are actually good for us, and a healthy part of our bodies and our lives.
The average healthy person has about 100 trillion bugs living in his or her gut. Whoa. Bugs? Yup, you read that right. Bugs. Probiotics literally means “for life,” and it refers to the good, healthy, friendly bacteria that thrive in your gut and help keep “bad” bugs in check. If you think of the worst case of traveler’s diarrhea you’ve ever had, you can pretty quickly imagine what happens when “bad” bugs get the upper hand. But there may be more subtle ways that our bodies are out of whack because we no longer get enough of the “good” bacteria in our diet; things like allergies, eczema, fatigue, yeast infections, and general intestinal “distress” all may be connected in some ways to a lack of a healthy gut balance.
Look for yogurt with the National Yogurt Association’s “Live and Active Cultures” (LAC) seal to be sure you’re getting the right amount of live cultures. Labels these days can be misleading; all yogurt begins with cultures, but you want to be sure you’re getting a brand that reintroduces probiotics after pasteurization. The LAC seal signals that the product contains at least 100 million live cultures for each gram of yogurt, which is a good benchmark to aim for. The two most common probiotics added to dairy are lactobacillus acidophilus and B. bifidum, but there are others as well.
While probiotics are sometimes overhyped these days (they are being added to all sorts of food products, which are then being hocked as “health food”), here are some facts. “Good bugs” (or healthy bacteria) help fight inflammation, aid with nutrient absorption and the production of certain vitamins (such as vitamin K), help maintain a favorable pH balance in your gut, reduce the risk of vaginal yeast infections and urinary tract infections, and keep the lining of your gut working effectively. And a healthy, functioning gut is one of the most important aspects of a strong, powerful, well-working immune system. Antibiotics, diet, stress, a bout of traveler’s diarrhea, even aging can all interfere with this balance, so it’s a good idea to replenish your body from the inside out with healthy bugs.
While the idea that tossing back a few billion bacteria a day can do wonders for your health may seem hard to swallow, traditional folklore in many parts of the world venerated these fermented foods as vital to good health and longevity. Yogurt in Eastern Europe, for example, and miso in Japan have long been touted for their healing properties. And when I worked as a caterer in Boston during graduate school, many of the newly arrived young Irish women I worked with told me stories of how at their homes in Ireland, their parents would set aside some of the fresh milk each morning, put it in a bowl, and leave it out on the counter all day long; it was then used as buttermilk the following day. While this last one is probably enough to give food sanitation experts heart palpitations, these are all traditional examples of good bugs at work.
While the rest of our sterilized food supply has lost many of the naturally occurring “bugs,” there’s a growing body of science to suggest that there may just be some truth to the folklore. Probiotics have been shown to shorten the course of diarrhea in infants and children, and to help minimize and neutralize the symptoms of irritable bowel syndrome (IBS).12 And a dose of probiotics may also help “reboot” your gut after a bout of traveler’s diarrhea or a dose of antibiotics (which, of course, wipes out the healthy bugs along with the ones that are making you sick). Probiotics can also inhibit the growth of Candida albicans, which may be helpful in preventing yeast infections in women.13 And the great news is, unlike most supplements or drugs, probiotics can safely be included as a healthy addition to nearly everyone’s diet (one possible exception is if you are immunocompromised, such as if you have cancer or are HIV positive, so be sure to check with your doctor first).
There’s no getting around it: Skipping dairy altogether is greener for the planet. Moving to a diet with fewer animal products is one of the most powerful things you can do for your health and your contribution to global warming. It would be irresponsible for me to suggest anything else.
There’s a lot more left behind than just that milk mustache. Cows create some of the most powerful greenhouse gases and are still a “middleman” (or middle cow) in the energy cycle. Cheese, milk, and yogurt of course come from animals, so they’re heavy carbon hitters, linked with agriculture and all of those issues we covered in Part II when you began your flexitarian lifestyle. Because of this, moving from a typical American diet to a vegan one will do more to cut your carbon footprint than switching from an SUV to a hybrid, cutting about half a ton per year more carbon from your footprint than would just swapping rides.14
Even if ol’ Daisy lives right next door to you, even if you own Daisy yourself, while you’ve gone local (good for you), you still have a few issues you can’t skirt around. No matter where they live, the US Department of Energy estimates that dairy cows are responsible for about 30 percent of the total cow burps and farts that are adding powerful global warming gases to the planet (methane is 20 times more powerful at trapping heat than carbon, and nitrous oxide is a whopping 300 times more powerful).15 An average cow can add about 500 liters each day of methane to your local air. Nice. A local cow still eats. A local cow still poops. A local cow still requires water. All of this means lots of fossil fuel to manage.
“Why can’t I lose weight?” “I never snack between meals… . I know I’m not perfect, but I really don’t eat that much junk.”
| CALORIES | TOTAL FAT (W/SAT FAT) |
|
| Monday: Oops! Forgot to ask them to hold the cheese on your sandwich. |
114 | 9 grams (6 g saturated) |
| Tuesday: Helped yourself to a bit of cheese at book club, after all, it’s just a small nibble—not like you ate the whole thing: 2 ounces brie cheese. |
190 | 16 grams (10 g saturated) |
| Wednesday: Gobbled the last couple bites of your child’s lunch as you left the restaurant— 2 tablespoons of sour cream on that quesadilla. |
51 | 5 grams (3 g saturated) |
| Thursday: At that morning meeting, tore off a small piece of bagel because the boss was doing it, too—2 tablespoons of cream cheese on that morning bagel. |
101 | 10 grams (6 g saturated) |
| Friday: At the mall and feeling parched; decide to split a 16-ounce vanilla frappuccino with your teenage daughter. Hey, isn’t splitting a great strategy? Your share: |
215 | 7 gram (4.5 g saturated) |
| Sunday: At the market, help yourself to a free “teensie” sample of ice cream: 1/4 cup Häagen- Dazs vanilla ice cream |
135 | 9 grams (5.5 g saturated) |
Weekly Total: 806 calories. Monthly Total: just under about 1 pound. Yearly total: 11 pounds.
References:
USDA CALCULATOR: http://www.nal.usda.gov/fnic/foodcomp/search/index.html
Häagen-Dazs website: http://www.haagendazs.com/products/product.aspx?id=104
http://www.haagendazs.com/products/product.aspx?id=314 (Accessed June 5, 2008)
http://www.starbucks.com/retail/nutrition_beverage_detail.asp
So that’s why it’s really important to take a bit less, to be sure you buy from farmers committed to sustainable practices, and swap some of your dairy for soy, which is easier than ever to do these days. Today, even your barista and local ice cream joint are likely to offer soymilk or soy ice cream, which packs the fun and flavor of dairy but without the global warming underbelly of dairy. In the next chapter, we’ll fully address the “Is localism better?” question, but if you really can’t stand the idea of going a day without dairy, let me just continue by pointing out a few reasons why local is worth it if you can find it, even if “local” is a bit relative.
First, local dairy is fresher dairy. It will log fewer miles and is much more likely to get to you sooner, which means better taste and a greater preservation of the more volatile nutrients (such as riboflavin). It also means less time idling in a chilly, greenhouse-gas-pumping refrigerator. So going local will likely help trim some of this additional carbon load.
Second, local dairy may also be less expensive. My in-laws, who live in rural Connecticut on teacher salaries, have an amazing network of local dairy, pork, beef, and chicken all through farmer friends of theirs. Some of these are even organic (although not officially certified). My other in-laws, in upstate New York and living on fixed teacher pensions, amazingly have the same type of network. Most of their friends eat this way because it’s cheaper, not because it’s organic or better for the planet. With the rising cost of basic food staples a real concern for people all across the country, there can be a powerful overlap between eating and sourcing locally and saving some money.
I point this out to emphasize that organic and local are not the exclusive domain of the wealthy with unlimited means. Often those in more rural settings can actually find access to high-quality farm products more easily and at a reasonable price, so be a sleuth in your area and see what’s happening locally. This is one of the pluses of our strong dairy heritage in America, so leverage it and cut the food miles and likely the cost. And if you buy from local dairies, you help keep these farmers in business.
So my recommendation is this: If you can only afford limited organics, make sure milk is on that list, especially if you have children. Conventional milk often contains recombinant bovine growth hormone, or rBGH (also called recombinant bovine somatotropin, or rBST). This is a synthetic hormone that, when injected into cows, can increase milk production by 10 to 20 percent. Because of the spiderweb of health and politics, milk that contains this hormone is not required to be labeled, so unless your milk is organic, assume that it does. You may be able to find dairies that, due to FDA regulations (again, protecting business first), indicate that they do not use rBGH, and their products will bear a statement that begins with “The FDA has found no significant difference between milk … ,” so at the very least, look for milk that touts this sort of label. But rBGH is banned in Australia, Canada, New Zealand, Japan, and the European Union. And the UN Food Standards Body and the World Trade Organization (WTO) both refused to endorse it.
As a nutritionist, the concern I have with rBGH is that milk from cows injected with it has higher levels of insulin-like growth factor 1 (IGF-1). IGF-1 is a powerful steroidlike hormone that is identical in both cows and humans; it is important in childhood growth and may also speed the aging process. While the FDA and Monsanto (the company that makes rBGH) contend that because the natural IGF-1 present in milk is virtually identical to the IGF-1 that shows up in milk of cows treated with rBGH, there’s no health risk. I am not convinced. Several studies have found that higher IGF-1 levels might be linked to prostate and breast cancer.17 While IGF-1 levels are impacted by several factors, including weight, physical fitness, and heredity, the truth is there is still no definitive data to prove whether getting more IGF-1 in your milk is harmful or not. So why risk it? There are so many green advantages to organic that it is a no-brainer as far as I’m concerned, and critical if you are giving milk to your children.
Is organic greener? Up to the farm gate, yes. Organic dairy cuts out a major piece of the greenhouse gas puzzle—the pesticides and fertilizers. According to a UK report, it takes about three times as much energy to produce a liter of conventional milk as it does to produce a liter of organic.18 However, if that organic butter is flown to you from Europe, or that organic milk is shipped, chilled, across the country to you, those carbon advantages can disappear in a haze of fumes. So drink like a local.
Okay, now that I’ve beaten that cow to death, let me briefly tell you why I think eggs are so great.
As I just said, eggs are pretty darn great. And unless you have food allergies to eggs, you can be eating about five or six local eggs per week (or ideally, organic and omega-3 fortified eggs if you can find them). By now, I know you’re an expert on why organic and local matter, to both your health and the planet. The good news is that chickens are pretty green; in fact, they’re one of the greenest animals in terms of manure waste and inputs.
Concerned about cholesterol? Then check with your MD first. But make sure your doctor is up to snuff on the latest. Old school: Eggs are bad. New school? Eggs are fine in moderation and aren’t responsible for raising triglycerides and cholesterol, so you don’t need to take eggs off of your plate.19 (I’ve found that some of my clients seem to be working with cardiologists who for whatever reason haven’t really heard the latest.) A Harvard study published in 1999 that looked at 120,000 men and women found that an egg a day over the long term isn’t likely to raise blood cholesterol. The Harvard Medical School Guide to Healthy Eating concluded, “No research has ever shown that people who eat more eggs have more heart attacks than people who eat few eggs.”20 Rather, the real villain in heart disease is saturated fat, which is found in foods such as whole milk, meat, cheese, ice cream, and butter. So go on, there’s no need to order up your eggs with a side of guilt anymore.
At the risk of sounding like I’ve been hit over the head with my frying pan, let me assure you this is the nutritionist in me talking: Eggs are cheap and abundant, can be served up a million different ways with minimal cooking skills, contain all nine essential amino acids, and receive top ratings for protein quality. Loaded with B vitamins and folate, eggs are also rich in choline (great for brain functioning and for healthy cell membranes) and the antioxidants lutein and zeaxanthin, which help protect eyes from macular degeneration by filtering out harmful UV wavelengths. And naturopaths and holistic nutritionists say that the sulfur in eggs helps you radiate beauty because it promotes healthy hair and nails. Beautiful.
If you happen to have a very local egg source (a neighbor’s coop or a nearby farm), it could be a great way to get amazingly fresh eggs for a steal. Even if you live in a city, you may be surprised at what you can find.
I continue to hear stories from people, whether in cities or rural areas, who have stumbled across a great “find” of one sort of food or another, near them, in an unexpected way. So start looking, and you may be amazed at what you discover.
Not only do super-fresh eggs have a wonderful taste, but they remove a significant part of the fossil fuel chain as well. In addition, if you can afford them, omega-3 fortified eggs will get you even more of the heart-healthy fats. Truly free-range chickens are also apt to have higher levels of omega-3 in their egg yolks. Otherwise, chickens are the greenest animal to be using in the food chain—and a healthy, happy chicken can go on to lay eggs for a long time.
SWAP OUT HIGH-FAT DAIRY FROM YOUR DAILY FARE.
GET THE BIGGEST BANG FOR YOUR BUCK.
EAT LIKE A EUROPEAN.
1. Willett, 2001.
2. A. Lanou and N. Barnard, “Dairy and Weight Loss Hypothesis: An evaluation of the Clinical Trials,” Nutrition Reviews (May 2008) 66(5):272–79.
3. David Schardt, “Milking the Data: Does Dairy Burn More Fat? Don’t Bet Your Bottom on It,” Nutrition Action Healthletter, September 2005.
4. T.R. Dhiman, “Conjugated Linoleic Acid: A Food for Cancer Prevention.” Proceedings from the 2000 Intermountain Nutrition Conference, pages 103–21.
5. USDA calculator: http://www.nal.usda.gov/fnic/foodcomp/search/index.html; The Food Processor, ESHA version 8.8, December 2006, accessed June 5, 2008.
6. E. Thom et al., “Conjugated Linoleic Acid Reduces Body Fat in Healthy Exercising Humans,” J Intl Med Res (2001) 29(5):392–96; H. Blankson et al., “Conjugated Linoleic Acid Reduces Body Fat Mass in Overweight and Obese Humans,” J Nutr (2000) 130(12):2943–48; U. Risérus et al., “Supplementation with Conjugated Linoleic Acid Causes Isomer-Dependent Oxidative Stress and Elevated C-Reactive Protein: A Potential Link to Fatty Acid-Induced Insulin Resistance,” Circulation (2002) 106(15):1925–29; U. Risérus U et al., “Treatment with Dietary Trans10cis12 Conjugated Linoleic Acid Causes Isomer-Specific Insulin Resistance in Obese Men with the Metabolic Syndrome,” Diabetes Care (2002) 25(9):1516–21.
7. A. Aro et al., Kuopio University, Finland; P. Bougnoux; F. Lavillonniere; and E. Riboli, “Inverse Relation between CLA in Adipose Breast Tissue and Risk of Breast Cancer. A Case-Control Study in France,” Inform (1999) 10(5):S43.
8. L. Rist et al., “Influence of Organic Diet on the Amount of Conjugated Linoleic Acids in Breast Milk,” British J of Nutr (June 2007) 97: 735–43.
9. L. Lavillonniere et al., “Analysis of Conjugated Linoleic Acid Isomers and Content in French Cheeses,” J Am Oil Chem Soc (1998) 75(3):343–52.
10. R. J. Dewhurst, et al., “Comparison of Grass and Legume Silages for Milk Production. Production Responses with Different Levels of Concentrate.” J Dairy Sci (2003) 86:2598–611.
11. S.K. Jensen, “Quantitative Secretion and Maximal Secretion Capacity of Retinol, Beta-Carotene and Alpha-Tocopherol into Cows’ Milk,” J Dairy Res (1999) 66(4):511–22; J. Robertson and C. Fanning, “Omega-3 Polyunsaturated Fatty Acids in Organic and Conventional Milk,” 2004: University of Aberdeen, Institute of Grassland and Environmental Research, Aberystwyth, Wales; P. Bergamo et al., “Fat-Soluble Vitamin Contents and Fatty Acid Composition in Organic and Conventional Italian Dairy Products,” Food Chemistry (2003) 82:625–31.
12. C. Van Niel et al., “Lactobacillus Therapy for Acute Infectious Diarrhea in Children: A Meta-Analysis,” Pediatrics (2002) 109:678–84; H. Szymanski, J. Pejcz, M. Jawien et al., “Treatment of Acute Infectious Diarrhea in Infants and Children with a Mixture of Three Lactobacillus rhamnosus Strains—A Randomized, Double-Blind, Placebo-Controlled Trial,” Aliment Pharmacol Ther (2006) 23:247–53; K. Kajander, E. Myllyluoma, M. Rajilić-Stojanović, et al., “Clinical Trial: Multispecies Probiotic Supplementation Alleviates the Symptoms of Irritable Bowel Syndrome and Stabilizes Intestinal Microbiota,” Aliment Pharmacol Ther (2008) 27:48–57.
13. M.E. Falagas et al., “Probiotics for Prevention of Recurrent Vulvovaginal Candidiasis: A Review,” J Antimicrob Chemother (2006) 58:266–72.
14. Eshel and Martin, 2005.
15. US Dept. of Energy, Energy Information Administration, 2004b: “Emissions of Greenhouse Gases in the United States 2003,” Report No. DOE/EIA-0573(2003), December 13, 2004.
17. A. Renehan et al., “Insulin-Like Growth Factor (IGF-1), IGF Binding Protein-3, and Cancer Risk: Systematic Review and Meta-Regression Analysis,” Lancet (2004) 363:1346–53.
18. “Energy Use in Organic Farming Systems ADAS Consulting for MAFF,” Project OF0182, DEFRA, London, 2001.
19. A.J. Wenzel et al., “A 12-Week Egg Intervention Increases Serum Zeaxanthin and Macular Pigment Optical Density in Women,” J Nutr (2006) 136:2568–73.
20. Willet, p. 64.