Whole and Organic Food
At Open Sky, we focus on food basics and providing a balanced menu. We believe that nutrition is a simple way to teach about mind-body health. The menu was created by our naturopathic doctors to meet the unique needs of adolescents and young adults while incorporating the latest available research linking behavior and health with dietary choices. It includes a balance of the highest quality whole foods and organic meats, fruits, and fresh vegetables free from pesticides. The menu’s aims are to help each student develop a healthy relationship with food, teach them what balanced nutrition is comprised of, what its benefits are, and how to choose, prepare and enjoy “real food.”
We define “real food” as food in its natural state, free of pesticides, hormones or antibiotics, which is minimally processed, without added sugar, preservatives, or additives.
- Typical Open Sky Menu
- Spices & Condiments
- Whole Food
- Organic Food
- Organic is More Nutritious
- Organic Tastes Great
- Importance of Organic, Whole Foods
- Organic Food Costs
- Commitment to Organic Food
- Helping Students & Families to be Healthy
Typical Open Sky Menu
The Open Sky menu is alive with fruits and vegetables, whole grains, healthy fats and complete proteins. Learning how to cook and prepare these foods is central to the Open Sky curriculum. Here are some examples of the daily meals prepared at Open Sky:
Breakfast:
- Oatmeal with walnuts and raisins
- Eggs with turkey bacon, kale, and onions
- Amaranth with cranberries and pecans
- Breakfast burritos with spinach, potato, avocado, onion, and peppers
- Granola and soy milk
- Muesli
- Apple crumble
Lunch:
Whole wheat tortillas with:
- Tuna
- Peanut butter and jelly
- Hummus
- Cheese, tomatoes, lettuce, & avocado
Snacks:
- Nuts: cashews, almonds, peanuts
- Seeds: pumpkin, sunflower
- Dried Fruit: apricots, raisins, cranberries, figs, dates, bananas
- Fresh Fruit : oranges, apples, bananas, strawberries, mangos, kiwis
- Mixes: Sesame cracker sticks, wasabi peas, rice cracker snack mix
Dinner:
- Beef stew with barley, kale, veggie bouillon, and carrots
- Gingered lentils and quinoa with carrots and onions
- Coconut vegetable curry with yams, tempeh, and spinach
- Falafel over rice with cucumber and tomato slices
- Black bean burritos with onion, peppers, and cheese
- Veggie chili w/ parmesan cheese
- Quinoa salad with dried cranberries and almonds and broccoli
- Whole wheat/quinoa noodles with tomato sauce and zucchini
- Chicken and brown rice soup with carrots and celery
- Tofu and veggie stir fry with quinoa, edamame, carrots, broccoli, and soy sauce
Spices & Condiments
Sea Salt/Kelp Powder Mix:
Sea salt is harvested from the sea or other bodies of water. It contains lots of minerals like magnesium, calcium and potassium, which help your body stay in balance. Sea salt lacks in iodine, which is why kelp powder was added for overall health. Iodine supports the endocrine system, especially the thyroid.
Pepper:
The fruit of the plant is the peppercorn grounded down to make pepper. Have you ever seen colorful peppercorns in stores or restaurants? Pepper comes in lots of colors besides black. Spiciness is due to its chemical piperine. It’s native to South India. Vietnam is the now world's largest producer.
Safflower Oil:
This oil is used instead of olive oil because it doesn’t smoke until over 500 degrees Fahrenheit. It also adds healthy fat to the diet for warmth and stored energy for those long hikes. Try adding to a meal after cooking if you like the taste. It's not as strong as olive oil.
Curry:
Curry denotes a sauce dish from southern India. It contains turmeric, chili, ginger, pepper and other spices. It can be warming, so pay attention to how much you add to your food.
Turmeric:
This spice is in the same family as garlic. It is bright orange in color, great for sore joints, muscles and inflammation. Also, it can be helpful for stomach issues like irritable bowel syndrome and chronic diarrhea. It is called 'Indian Saffron' since it is often used instead of the highly expensive saffron.
Chili:
Chili can be used for heating and can induce irritability if eaten in larger quantities.
Cinnamon:
This spice is a native to Sri Lanka. It can decrease blood sugar levels slightly and mostly used in desserts. Mexico is the country that imports the most cinnamon to add to their hot chocolate beverages. Try adding cinnamon to a meat dish; it adds great flavor to beef, chicken or turkey.
Garlic Powder & Cloves:
Both spices have antibacterial and anti-fungal properties. They are good for the common cold, flu and coughs. it is pungent in flavor though gets sweeter as you cook it. Offers you “garlic breath” so make sure your friends eat it at the same time.
Brewer’s Yeast:
Brewer's Yeast is deactivated yeast, that is usually Saccharomyces cerevisiae. Yeast offers some protein and B-vitamins, which are crucial for brain chemistry. It is rich and robust, and adds a texture like parmesan cheese without the dairy. You may even see it at movie theaters these days as a substitute for butter.
Basil:
It is cooling and used to add sweetness to meals, especially “Italian dishes”.
Thyme:
Thyme helps to prevent respratory infections with its anti-viral and anti-biotics properties.
Agave:
Comes from the agave plant. Lower in the glycemic index than honey, table sugar, or even dried fruit so you won’t get those sugar rushes, which can cause mood swings, fatigue and cravings for more sugar.
Whole Food
When we mention “whole foods”, we are referring to those foods that are in their natural state, minimally processed, and unadulterated, containing no artificial additives or preservatives. Any food that is highly processed and taken out of its whole-food environment is limited in nutrition (like enzymes, vitamins, minerals and fibers). Highly refined foods like white flour, white sugar or white rice have been stripped of their nutritious outer shell or husk and become concentrated carbohydrates. Naturally balanced foods like seeds, whole grains, cereals, fresh fruits and vegetables tend to have more fiber while providing vitamins, minerals, protein and high-quality fats, which are necessary for optimizing overall health.
On February 15, 2006, the Food and Drug Administration defined what whole-grain foods are in order to help protect the consumer. Whole-grain foods “should contain the three key ingredients of cereal grains -- bran (the fiber-filled outer part of the kernel), endosperm (the inner part and usually all that is left in most processed grains) and the germ (the heart of the grain kernel).” In order to ensure that manufacturers do not add only small amounts of these components and then call highly refined foods “whole grain”, these three ingredients need to be present in the same relative proportion as they exist naturally.
- Marz. Russell, Medical Nutrition from Marz, 2nd Ed, Omnivite Publishing, Portland, OR, 1999.
- Pitchford, Paul, Healing with Whole Foods, North Atlantic Books, Berkeley, CA, 1993.
Organic Food
Organic refers to the way agricultural products are grown and processed. Organic farming prohibits the use of chemicals that can contaminate our water supplies. In the case of livestock, antibiotics and GMO’s (genetically modified organisms) are prohibited. The USDA Organic seal assures consumers of the quality and integrity of organic products. Organic-certified operations must have an organic system plan and records that verify compliance with that plan. Operators are inspected annually. Operators also have random checks to ensure that standards are being met.
Organic is More Nutritious
Organic foods are more nutritious for many reasons. Organically grown crops are of higher quality and do not pose the same health risks that consuming pesticide and herbicide-laden foods do. Organic farmers use a crop rotation system and composting to replenish these essential nutrients. Conventional farming tends to rely on synthetic fertilizers (which generally only replace nitrogen, phosphorus and potassium) and pesticides because the mono-crop is more susceptible to infestation. Chemical sprays like pesticides and herbicides are designed to kill living organisms and many were put into use before research was done linking them to illnesses such as cancer.
- Weintraub, Skye, Minding Your Body, Complementary Medicine Publishing Co, Portland, OR, 1995.
Organic Tastes Great
Another point for consideration is taste. Organic foods tend to have more intense flavor, more nutrition and a firmer texture then their conventional counterparts. Because conventional foods tend to be less satiating to the palate and the body, people tend to eat more of these foods to compensate for what the food is lacking. We tend to take larger portions and actually consume more food than we might if we made more whole foods-based choices.
Importance of Organic, Whole foods
At Open Sky, we believe in the healing power of whole foods. Whole foods are a part of our comprehensive approach to whole person health. Food is our life source and we can only be as healthy as the environment that supports the food that nourishes us. Using organic foods also supports our philosophy of sustainability and community-building by supporting the local small farmer, decreasing environmental impact, and encouraging bio-diversity. We understand that when we combine good attitude and sufficient exercise with balanced diet, there is no limit to health – for everyone.
Diet Could Relate to Mental Health Issues
There is a great deal of research linking the behavior of children with dietary choices. Attention-deficit disorder (ADD) and hyperactivity are coupled to food additives, food allergies, sugar consumption, and nutrient deficiencies. Infrequent eating or unbalanced nutritional choices can contribute to hypoglycemia. Hypoglycemia can manifest with the following symptoms: irritability, fatigue, drowsiness, poor concentration, anxiety, palpitations and/or tremors. These symptoms tend to occur in the afternoon – a time when many of us feel a sleepy lull or have difficulty concentrating at school or work. There have been studies that prove a simple dietary intervention can dramatically improve behavior and school performance. Artificial food dyes and sugar consumption have been linked with hyperactive children; destructive, aggressive and restless behavior increase with abnormal blood sugar; mental health diagnoses are associated with vitamin and mineral deficiencies. Given the prevalence of disease and how many children are struggling with these issues, we believe that taking a more serious look at diet and nutrition is an essential component of Open Sky’s programmatic design.
- Cryer PE. Symptoms of hypoglycemia, thresholds for their occurrence, and hypoglycemia unawareness. Endocrinol Metab Clin North Am. 1999 Sep;28(3):495-500, v-vi.
- Egger. Controlled trial of oligoantigenic treatment in hyperkinetic syndrome. Lancet 1:540-5,1985.
- Langseth & Dowd. Glucose tolerance and hyperkinesis. Food Cosmet.Toxicol. 16:129-33,1978.
- Mohler H, Polc P, Cumin R, Pieri L, Kettler R. Nicotinamide is a brain constituent with benzodiazepine-like actions.
- Nature. 1979 Apr 5;278(5704):563-5.
- Rippere, V, Can hypoglycemia cause obsessions and ruminations? Med Hypotheses. 1984 Sep; 15(1):3-13.
- Rodriguez Jimenez J, Rodriguez JR, Gonzalez MJ. Indicators of anxiety and depression in subjects with different kinds of diet: vegetarians and omnivores. Bol Asoc Med P R. 1998 Apr-Jun; 90(4-6):58-68.
Organic Food Costs
There is a popular belief in our society that eating an organic, whole foods-based diet is cost-prohibitive. While some organic products can be more expensive, there are some “tricks” to making things more affordable. Utilizing local farmers markets can be a great resource for less expensive, seasonal produce because it cuts down on transportation and overhead costs. Shopping in the bulk foods section can save money because you’re not paying for packaging and marketing. Health food stores often carry their own “generic” organic lines, making prices more competitive. Some items, such as coffee, cereal, bread and hamburger may cost the same or even less than their conventional match. There are hidden costs paid for with our tax dollars that go to conventional farmers: federal subsidies, pesticide regulation and testing, hazardous waste disposal and clean-up, and environmental damage. Organic farmers don’t receive federal subsidies like conventional farmers do. Therefore, the price of organic food reflects the true cost of growing. As the demand for organic foods increases the cost will continue to go down. By eating organic foods, you and your family will be healthier, and therefore, you may also save money in medical bills and time-off from work due to illness.
Commitment to Organic Food
Open Sky has budgeted specifically to cover the costs of buying organic foods. Because we are committed as an organization to organic, sustainable practices, we have chosen to not pass the price of these beneficial foods on to our clients. The cost of sending your child to Open Sky is on par with many of the other wilderness therapy programs. We work directly with local farmers to support our community’s economy. This also keeps our costs down because we’re not paying as much for transportation or a “middle-man”. We buy bulk foods in large quantities as another cost reduction measure. Our menu changes seasonally to reap the benefits of using the food that is more abundant, therefore more affordable, and beneficial to our bodies during that particular time of year.
Helping Students & Families to be Healthy
Part of developing a healthy relationship with food is gaining an understanding of what it contains and developing an appreciation of where it comes from. To find balance with food, one needs to know one’s own health necessities, correct food preparation, skill in eating (i.e. not over eating), how to choose high-quality foods, and be familiar with a broad range of nutritious foods. Looking at food as part of the cycle of life, rather than a substance to fill space, is another key aspect when talking about real foods. Fostering an awareness of how we are using the energy we have gleaned from our diet is essential. Are we giving back to the system to complete the cycle, are we counting calories, or do we just consider food an energy resource? Part of receiving the full vitality of foods includes mindful preparation and giving thanks before meals. When we become present with our food, not only the body, but the mind feels nourished. Physiologically, as we think and smell food, enzymes are released in the mouth that begin the digestive process. Lastly, simply preparing and eating meals creates community and a space for sharing. It is also important to remember that you are not alone in this process of change. Feel free to contact Open Sky’s wellness department for further information, resources and support.
- Pitchford, Paul, Healing with Whole Foods, North Atlantic Books, Berkeley, CA, 1993.
- Weintraub, Skye, Minding Your Body, Complementary Medicine Publishing Co, Portland, OR, 1995.
Diseases of dietary excess and imbalance now rank among the leading cause of illness and death in the United States, and generates substantial health care costs….Improved nutrition training of physicians, and other health professionals is needed. Training should emphasize basic principles of nutrition, the role of methodologies and their interpretation, therapeutic aspects of dietary intervention, and behavioral aspects of dietary counseling.
