The Dirty Dozen

There is always a lot of controversy whether you should eat organic or conventional (non-organic)  produce.  I tend to do a little bit of a mix.  Organic foods tend to be a little more expensive so I think it is helpful if you can prioritize which foods you want to buy organic and which foods you can feel safe about buying conventional.


Since we are now in spring  if you can make the time and have the space to plant your own garden, I highly recommend it.  Then you not only reap the benefits of fresh fruits and vegetables, you know where they are grown, what chemicals are or are not used in the growing process, and you will save money at the supermarket.


If you cannot grow any of your own fruits and veges, check to see if there is a local farmers market in your area or a vegetable coop you can join.  I am a huge supporter of the local farmers market - not only are you usually getting fresher produce you are helping out your local farmers and your local economy. Don't be afraid to ask where their farm is located and how they grow their produce.

Here is The Dirty Dozen (Buy Organic if available)


Celery
Peaches
Strawberries
Apples
Blueberries
Nectarines
Bell Peppers
Spinach
Kale
Cherries
Potatoes
Grapes (Imported)

Keep Breakfast Simple

As moms (and dads) on the go it's easy to skip breakfast to save a few minutes.  This can actually wreak havoc on your diet for the rest of the day.  Skipping breakfast not only makes you feel sluggish and grouchy it can slow down your metabolism and make you ravenous at lunch time; therefore vulnerable to making unhealthy choices.

Here are my simple suggestions to make breakfast easy and delicious:

1. Keep it simple:  Don't try to re-invent the wheel each morning.  Stick to the same routine and keep it simple.  If you are not a big eater in the morning don't plan on a huge meal.  Healthy whole-grain cereal and low-fat milk are your best friend.

2. Keep it healthy: Simple does not mean grabbing a doughnut or huge muffin from the local coffee shop!  Eat your breakfast at home before you run out the door. It will save your wallet and your waistline!

3.  Keep your pantry and fridge loaded with staples: I always make sure I have whole-grain, high fiber cereals and instant oatmeal  in the pantry and a healthy supply of fruits and nuts in the fridge.

My suggestion for breakfast: Kashi or any other organic brand cereal or oatmeal, blueberries, a handful of walnuts, dash of cinnamon and low-fat soy milk.  I eat it almost everyday.  I don't have to think about it - it's routine - and gets me going for the rest of the day.

Safest Foods to Go Non-Organic

There is always a lot of controversy whether you should eat organic or conventional (non-organic)  produce.  I tend to do a little bit of a mix.  Organic foods tend to be a little more expensive so I think it is helpful if you can prioritize which foods you want to buy organic and which foods you can feel safe about buying conventional.

Since we are getting into spring (hard to tell here in Texas with 6" of snow on the ground) if you can make the time and have the space to plant your own garden I highly recommend that.  Then you not only reap the benefits of fresh fruits and vegetables at your disposal, you know where they are grown, what chemicals are or are not used in the growing process, and you will save money at the supermarket.

If you cannot grow any of your own fruits and veges, check to see if there is a local farmers market in your area or a vegetable coop you can join.  I am a huge supporter of the local farmers market - not only are you usually getting fresher produce you are helping out your local farmers and your local economy. Don't be afraid to ask where their farm is located and how they grow their produce.

Here is Dr. Weil's list of 15 foods that you can feel safe buying conventional and a link to his entire article:

1. Onions
2. Avocados
3. Sweet corn
4. Pineapples
5. Mangos
6. Asparagus
7. Sweet peas
8. Kiwi
9. Cabbage
10. Eggplant
11. Papaya
12. Watermelon
13. Broccoli
14. Tomatoes
15. Sweet potatoes

http://www.drweil.com/drw/u/TIP03634/15-NonOrganic-Foods.html

Should You Buy Organic Produce?

I am often asked if I only eat organic produce. Unfortunately because organics usually cost more than conventionally grown produce I often find myself putting the organic produce back on the shelf when I see that the alternative is much less expensive. Who isn’t watching their budgets these days? So I did some research to see if organic produce is better for you and this is what I found:

Argument for Organics: Advocates say organic food is safer, possibly more nutritious, and often better tasting than non-organic food. They also say organic production is better for the environment and kinder to animals.

Your chances of getting pesticide residues are much less with organic food. Organic foods also are far less likely to contain residues of more than one pesticide.

A few studies have reported that organic produce has higher levels of vitamin C, certain minerals, and antioxidants -- thought to protect the body against aging, cardiovascular disease, and cancer.

Arguments Against Organics: The amount of man-made pesticide residues found in conventional foods is still well below the level that the Environmental Protection Agency has deemed unsafe.

Because organic production steers clear of synthetic insecticides and herbicides, organic crops usually contend with more pests and weeds than conventional crops. This means the organic plants may produce more natural toxins.

So the short answer is: Is organic food better for our health? Maybe. Is it better for our planet? Probably. If you can manage the higher price, and you like the idea of fewer pesticides and a more environmentally friendly production system, organic food may be for you. Since not all of us can afford to go 100% organic. The solution? Focus on just those foods that come with the heaviest burden of pesticides, chemicals, additives and hormones.

If you want to start incorporating a few organic items into your diet than you can follow the “The Dirty Dozen”: Top 12 foods to eat organic: apples, bell peppers, celery, cherries, imported grapes, nectarines, peaches, pears, potatoes, red raspberries, spinach and strawberries.

Enviro-Buzzwords 101

I found this article on the Women’s Health Mag website and thought it was very helpful in trying to understand all the new Enviro-Buzzwords. What does organic really mean and what is the difference between free-range and cage free farming? This is an excerpt from What all that green lingo really means…The Daily Fix by Alexa Fishback.

It is increasingly hip to be a “foodie.” Fine wines, local cheeses, and seasonal organics are the newest luxury items. This trend is in part a reaction to increased awareness about the processed food industry as well as a return to quality and taste over convenience and low cost. But it can be a little difficult to know when it is really worth spending a few extra dollars. Let’s review some of the newfangled terms and trends proliferating up and down the grocery aisles.

Organic: Organic farming refers to produce grown without the use of pesticides, herbicides, or chemical fertilizers, which are routinely used in conventional farming to increase crop yields. For meat, organic means that the animal was raised without growth hormones or antibiotics, which are used in conventional farming to maximize animal growth and reduce the spread of disease. In some cases, organic foods pack in more nutrients than conventional ones do for the same number of calories due to superior soil integrity (for produce) and organic and non-genetically modified animal feed (in the case of meat and dairy).

Local foods: Foods with this label have traveled the shortest possible distance from farm to table. The definition is flexible, but usually refers to local, farm-raised fare that travels no more than 150 miles, or a day’s worth of driving, to be sold for consumption.
You can feel good about purchasing local foods as it helps support your local economy and is typically better for the environment, as less fuel for transport reduces carbon emissions.

Pesticide-free: This label indicates that food was grown without the use of pesticides, though is not necessarily 100 percent organic. This is a good label to watch for: When you buy pesticide-free foods, you won’t have to worry about ingesting chemicals along with your fruits and veggies.

Free-range, free-roaming: Animals (such as cows and chickens) raised under free-range conditions have access to the “outdoors.” Unfortunately, this term can be misleading because the requirements are vague for this designation. The “outdoors” may mean anything from a grassy pasture to a concrete deck, and “access” can mean animals are outside all day or not at all.

Cage-free: More specific than free-range, cage-free hens have the run of a large indoor space; conventional hens are typically caged tightly together. This is a good label to watch for if you are concerned about the humane treatment of animals.