Not only are the sale of organic foods increasing, but research has shown that organic produce has higher levels of potentially healthy compounds. Two reasons: Plants in an organic field have to fend off insects and fungi by the use of their own natural defense, which has time to mature without the interference of chemicals. As a result, they have higher concentrations of defensive compounds (phytochemicals) that may keep us healthier. Shelf life of the fruits and vegetables improves for the same reason. Plus, nitrogen fertilizers give mold and bacteria more of what they need to grow.
Second, there is no "dilution effect." Nitrogen fertilizers used in conventional farming drive up the yields and produce bigger plants, diluting the concentration of the plants levels of vitamins, minerals, and polyphenols. Organic fertilizer also enriches the soil with nutrients that nitrogen alone does not, eventually leaving the topsoil deplete of minerals.
Imported produce presents a greater health risk than our own conventional farming, since the EPA's Food Quality & Protection Act was passed by Congress in 1996 reforming the use of pesticides in the U.S.
Such restrictions are not practiced outside of the U.S.Toxicity exposure is at the greatest risk from December through April, when imports are at their peak.
What does Organic mean on the label?
Fruits & Vegetables - no synthetic pesticides, fertilizers, sewage sludge. Not irradiated or genetically engineered.
Meat & Poultry - raised on 100% organic feed, access to outdoors. Not irradiated or fed animal byproducts, and no hormones or antibiotics.
Eggs - hens are fed 100% organic feed, no growth hormones or antibiotics. Not necessarily cage free or free range.
Milk - all cow's feed is 100% organic for the past 12 months & at least 30% of diet is from pasture (cows have access to outdoors). No hormones or antibiotics.
Seafood - no current official U.S. standards, USDA is working on a standard for farm-raised seafood.
Packaged Foods - "100% Organic" = all ingredients are organic. "Organic" = at least 95% of ingredients are organic. "Made With Organic Ingredients" = at least 70% of ingredients are organic.
~ Environmental Health Perspective, 2012
Monday, October 1, 2012
Tuesday, September 4, 2012
Brain Boosting Pills
There are plenty of them out there: Ginkgo, Vinpocetine, Huperzine A, Phosphatidylserine (PS) DHA, and claims of antioxidants and B vitamins to keep you mentally sharp. As of yet, there are no published studies behind any of the claims. Think about it. We would all be geniuses, and Alzheimer's would be a thing of the past.
According to studies at the University of Iowa, taking a walk everyday improves memory better than Omega 3 (DHA) supplements. Several studies have concluded that there is no evidence that PS has any effect on cognitive function. B6, B12, and Folic acid have proven to show little, if any improvement in several studies. However, large doses of the B vitamins may spur the growth of precancerous colorectal polyps. The National Library of Medicine has no known studies linking huperazine A and improved memory; no verifiable evidence can be found. Consumerlab.com (a consumer website that tests supplements) points out that huperzine A is very expensive, which is an incentive for manufacturers to use less than the actual amount the labels claim. One brand analyzed was consistently deficient by 15% of the amount listed. This practice is not uncommon in many OTC supplements and herbal remedies.
As for the claim for antioxidants preventing oxidative damage to brain cells, several large randomized trials at Brigham and Women's Hospital have come up with no evidence that they improve memory. Long term studies continue, as it may be possible however, that a lifetime of good eating habits are important for memory.
Bottom line: Don't expect a pill to fix a lifetime of poor eating habits, shed pounds, turn back the clock, or cure the common cold. By the time people realize they don't work, the manufacturers have already made their millions and are concocting their next marketing scheme.
~American Journal of Clinical Nutrition, 2011
~JAMA, 2010
According to studies at the University of Iowa, taking a walk everyday improves memory better than Omega 3 (DHA) supplements. Several studies have concluded that there is no evidence that PS has any effect on cognitive function. B6, B12, and Folic acid have proven to show little, if any improvement in several studies. However, large doses of the B vitamins may spur the growth of precancerous colorectal polyps. The National Library of Medicine has no known studies linking huperazine A and improved memory; no verifiable evidence can be found. Consumerlab.com (a consumer website that tests supplements) points out that huperzine A is very expensive, which is an incentive for manufacturers to use less than the actual amount the labels claim. One brand analyzed was consistently deficient by 15% of the amount listed. This practice is not uncommon in many OTC supplements and herbal remedies.
As for the claim for antioxidants preventing oxidative damage to brain cells, several large randomized trials at Brigham and Women's Hospital have come up with no evidence that they improve memory. Long term studies continue, as it may be possible however, that a lifetime of good eating habits are important for memory.
Bottom line: Don't expect a pill to fix a lifetime of poor eating habits, shed pounds, turn back the clock, or cure the common cold. By the time people realize they don't work, the manufacturers have already made their millions and are concocting their next marketing scheme.
~American Journal of Clinical Nutrition, 2011
~JAMA, 2010
Tuesday, August 14, 2012
Kimch'i; A Taste of Korea
Kimchi represents Korea's best known food. Koreans
serve kimchi at almost every meal, and is considered one the world's healthiest foods. Made of fermented vegetables, primarily Napa cabbage, this spicy dish is served either alone or mixed with rice or noodles. And it’s part of a high-fiber, low-fat diet that has kept obesity at bay in Korea. A one cup serving supplies approx. 32 calories.
Kimchi (pronounced kimchee) is loaded with fiber and vitamins A, B, and C, but its biggest benefit may be in its “healthy bacteria” called lactobacilli, found in fermented foods like kimchi and yogurt. This good bacteria helps with digestion, and studies show fermented cabbage has compounds that may prevent the growth of cancer.
No need to go through the trouble of making it from scratch (the smell of fermenting cabbage will keep more than vampires at bay!) You can find many types of Kimchi in the grocery store. There are so many ways to serve kimchi, it's no wonder it can be served 3 times a day without repeating the dish. Try scrambling eggs , diced tomatoes, and mushrooms,with kimchi. Use it as a wrap filling or to top a baked potato. It is used in soups, as burger and pizza toppings, in sushi, salads. The uses are as vast as the imagination.
For recipe ideas, see All Recipes.com
Kimchi (pronounced kimchee) is loaded with fiber and vitamins A, B, and C, but its biggest benefit may be in its “healthy bacteria” called lactobacilli, found in fermented foods like kimchi and yogurt. This good bacteria helps with digestion, and studies show fermented cabbage has compounds that may prevent the growth of cancer.
No need to go through the trouble of making it from scratch (the smell of fermenting cabbage will keep more than vampires at bay!) You can find many types of Kimchi in the grocery store. There are so many ways to serve kimchi, it's no wonder it can be served 3 times a day without repeating the dish. Try scrambling eggs , diced tomatoes, and mushrooms,with kimchi. Use it as a wrap filling or to top a baked potato. It is used in soups, as burger and pizza toppings, in sushi, salads. The uses are as vast as the imagination.
For recipe ideas, see All Recipes.com
Sunday, July 15, 2012
Protecting Eyes
Forget the supplements that promise eye health. There is more to it than we know! Many antioxidants are linked to eye health, some of which have not even been discovered. Many are still being studied. What we do know, is that what is good for your eyes is good for the rest of you. The best advice by Julie Mares, professor of ophthalmology at the University of Wisconsin School of Medicine and Public Health, is to eat dark, leafy green vegetables, such as spinach, kale, collards, and Swiss chard. They are "nutritional powerhouses" because they have "gobs of antioxidants," and "something else in leafy greens could explain their link to healthy eyes." Age-related macular degeneration and cataracts is the leading cause of blindness in older people, and a number of studies have found a lower risk of both in people who consume these antioxidant-rich foods. The predominant carotenoids found in both the lens and retina (the area that lets us read fine detail) are lutein and zeaxanthin.
Second on the list is oily fish. Omega-3 supplements may not be the end-all solution, either. There may be other things such as vitamin D and selenium (or both) in fish that contribute to eye health. Other green vegetables such as peas and broccoli may contribute other valuable antioxidants.
Things that contribute to the risk of early cataracts and macular degeneration (besides the obvious excess sunlight and smoking): Refined sugars and starches. High blood glucose and increased blood pressure damage the tiny and fragile vascular system of the eyes. Poor diets usually consist of excess sugars and starches that tend to replace nutrient rich foods, so not only is one adding oxidative stress to vital organs, but missing out on protective nutrients at the same time. That's a double-whammy!
Look here for Lutein
(1/2 cup cooked) mg. lutein & zeaxanthin
~ U.S.D.A., 2012
Second on the list is oily fish. Omega-3 supplements may not be the end-all solution, either. There may be other things such as vitamin D and selenium (or both) in fish that contribute to eye health. Other green vegetables such as peas and broccoli may contribute other valuable antioxidants.
Things that contribute to the risk of early cataracts and macular degeneration (besides the obvious excess sunlight and smoking): Refined sugars and starches. High blood glucose and increased blood pressure damage the tiny and fragile vascular system of the eyes. Poor diets usually consist of excess sugars and starches that tend to replace nutrient rich foods, so not only is one adding oxidative stress to vital organs, but missing out on protective nutrients at the same time. That's a double-whammy!
Look here for Lutein
(1/2 cup cooked) mg. lutein & zeaxanthin
Kale 11.9
Spinach 10.2
Swiss chard 9.6
Collards 7.3
Peas (frozen) 1.9
Broccoli 1.2
Romaine (raw - 1 C) 1.1
Brussels sprouts 1.0
Zucchinni 1.0
Asparagus 0.7
Corn 0.6
Green beans 0.4
Nectarine (1) 0.2
Orange (1) 0.2
~ U.S.D.A., 2012
Monday, July 2, 2012
Food Label Overload
Sorting through the information on labels can be confusing and misleading, since manufacturers purposely design them that way. The most important number is the calories per serving, and serving size. At the end of the day, watching weight is all about the calories. Budgeting them is an art that is learned over time, so where the calories come from just helps you to budget. So when you need to make an "eat it or skip it" decision, check the data that includes saturated fats next (below 2 grams per serving is best). Unless you know the amount of calories provided by a certain food, you won't know just what you are getting.You may decide to pass on the 70 calories in that tablespoon of chocolate chips!
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