The Dirty Dozen

I love running into people I know in the grocery store. I am often asked “should I buy organic fruits and vegetables, is it worth the money”? Well, the answer to that question is yes and no. There are some products that buying organic and spending a little extra money is well worth the effort. However, there are some products that buying organic may not be the best money spent.

First let me tell what organic means for both plant and animal products:
-Animals have not been treated with: antibiotics, growth hormones, or feed made from animal byproducts.
-Animals must have been fed organic feed for at least a year.
-Animals must have access to the outdoors.
-Food hasn't been genetically modified or irradiated.
-Fertilizer does not contain sewage sludge or synthetic ingredients.
-Produce hasn't been contaminated with synthetic chemicals used as pesticides.

A few years ago the non-profit organization Environmental Working Group ranked 47 fruits and vegetables in order of the best and worst in regards to benefiting from buying organic. The 12 worst polluted fruits and vegetables they called “The Dirty Dozen”. Very clever name, I loved that movie of the same name. You can view the entire list at this link on the web: http://www.foodnews.org/fulllist.php. Go take a look at the list. Most experts would consider anything in the top half of the list “buy organic”, anything in the bottom half you are good to buy the standard variety.

So here are the Dirty Dozen that are considered by many to be the “Must Buy” items:
(One is the most contaminated)
1. peach
2. apple
3. bell pepper
4. celery
5. nectarine
6. strawberries
7. cherries
8. kale
9. lettuce
10. grapes (imported)
11. carrot
12. pear

Here are the 12 Foods lowest in pesticide residues (#1 being the least contaminated):
1. onion
2. avocado
3. sweet corn
4. pineapple
5. mango
6. asparagus
7. sweet peas
8. kiwi
9. cabbage
10. eggplant
11. papaya
12. watermelon

Considering organic foods are usually more expensive, there are strategies to buy organic and spend less. Here are some ideas:

-Buy locally and comparison shop in local grocery stores.
-Take advantage of local farmers' markets: Many farmers do not charge a premium.
-Buy seasonally
-Buy in bulk
-Take advantage of coupons and sales
-Order by mail: Products such as organic beef can be shipped nationally.

If you are going to buy “non-organic” produce there are a few things that you can do to lesson the negative impact.

Here they are:
-Buy fresh vegetables and fruits in season. When long storage and long-distance shipping are not required, fewer pesticides are used.
-Trim tops and the very outer portions of celery, lettuce, cabbages, and other leafy vegetables that may contain the bulk of pesticide residues.
-Peel and cook when appropriate, even though some nutrients and fiber are lost in the process.
-Eat a wide variety of fruits and vegetables. This would limit exposure to any one type of pesticide residue.
-Purchase only fruits and vegetables that are subject to USDA regulations. Produce imported from other countries is not grown under the same regulations and enforced by the USDA. Examples are strawberries and cantaloupes from Mexico.
-Wait until just before preparation to wash or immerse your produce in clean water. When appropriate, scrub with a brush. Experts report that this removes nearly all insects and dirt, as well as bacteria and some pesticide residues.

Now, remember what your mother always told you; “eat your veggies”.

Stuart

How to Keep the Winter Blues Away

After we have pushed our clocks back, the days become shorter and colder. The shorter days give us less contact time with the sunlight. Also, the sun is not out as often as it was in the other times of the year. All this lack of sunlight leads to feeling tired, depressed, irritable, and lack of motivation. To combat the mood and energy changes I have made a list of ways that can help improve your mood and prevent you from feeling the effects of the lack of sunlight. This is all a natural occurrence that some people feel more severely than others. Our bodies have evolved to slow down when food and resources start to become scarce. Think of bears hibernating.

1. Make sure you keep up your physical activity. You should be maintaining your exercise routine and taking advantage of the winter weather. Even though it is cold outside there are multiple ways to enjoy the outdoors. You can go snowboarding, skiing, snowshoeing, and sledding. In a study that Dr. Sibold conducted at the University of Vermont’s Rehabilitation and Movement Science department he found that exercise boosts mood up to 12 hours after only a 20 minute moderate intensity (~60% of max heart rate) cycling session.

2. Staying away from simple carbohydrates. Simple carbohydrates such as refined sugars (candy, soda, hot chocolate, etc) and white flour (cake, brownies, white bread, etc) are quickly digested by your body and cause your blood sugar levels to quickly spike up. When your blood sugar levels spike up, your body responds by releasing insulin. Because your blood sugar levels spike up so much quicker and higher when consuming simple carbohydrates your body releases a lot of insulin, which causes your blood sugar level to drop very quickly. This quick drop in blood sugar levels causes you to feel tired, irritable, and hungry, which is not how you want to feel when you are already tired and irritable due to the lack of sunlight. What happens is your body goes into the stress response called “flight or fight” mode. To prevent this up and down of blood sugar levels try to stick to complex carbohydrates by switching out white flour products for whole grain (including whole wheat products), such as using brown rice instead of white rice, whole wheat pasta instead of regular pasta, and whole wheat bread instead of white bread. Also, try to switch out sugar with honey, agave nectar, or sucanat to prevent that up and down affect. I want you to realize that these are not calorie free sweeteners, they just do not metabolism the same way sugar does. You can use calorie free sweeteners (such as splenda) as substitutes, but not all of them are good for baking. If you are baking during this holiday season try to switch out the sugar and flour with its healthier version.

3. Make sure you get enough sleep. With all of the parties and family gatherings to prepare for during the next couple of months you are running around, staying up late, over booking your schedule, etc. Therefore, you need make sure you are getting enough rest, so you don’t run yourself down. Sleep allows your body to repair itself from the day and recharge. If you want to keep your energy up through out the months, you need that sleep. If you are finding you are not able to get enough sleep at night try taking a power nap (20 minutes or less) during the day.

4. Don’t skip meals! I realize you are busy and there is so little time and so much to do, but you NEED to eat! This goes back to the blood sugar roller coaster. When you skip meals you allow your blood sugar levels to get low. By making sure you are eating meals or small meals through out the day you allow your blood sugar levels to stay stable, so your energy levels and moods aren’t all over the place. Another problem with skipping meals is that your metabolism slows down. With all calorie dense foods around you during these months, that is the last thing you want.

Even though it is cold and dark outside make sure you are getting out and doing things. The last thing you want to happen during the fall/winter months is to stay cooped up inside. Go enjoy the festivities of what the holidays have to bring!

-Alexandra Jasinowski

Miso and Sweet Potato Soup

From Self Magazine:


Ingredients:
1 pound sweet potatoes
1 tablespoon canola oil
2 cloves garlic, chopped
1 shallot, chopped
1/8 teaspoon red pepper flakes
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 cups sliced bok choy
1 cup bean sprouts
1 cup edamame, shelled
12 wonton wrappers
3 tablespoons white miso, plus more to taste
2 scallions, thinly sliced


Directions:
1. Heat oven to 375˚. Prick holes in potatoes. Bake on a baking sheet until soft, turning once, about 1 hour. Cool, then peel and mash. Heat oil in a small skillet over medium heat. Cook garlic and shallot, stirring, until fragrant, 1 to 2 minutes. Add pepper flakes. Stir garlic mixture, salt and pepper into potatoes. Place bok choy, sprouts and edamame in a pot with 2 cups water and set aside. Lay 1 wonton wrapper in palm of hand. Drop a heaping tbsp of potato mixture in the center and make a fist to gather edges. Repeat with remaining wrappers and filling. Set dumplings on top of vegetables in pot. Bring to a boil. Cook, covered, until wrappers are translucent, 3 to 6 minutes. Divide veggies and dumplings among 4 bowls. Add 4 cups water to pot. Bring to a boil. Remove from heat. Add miso, stirring until it dissolves. Divide among bowls; top with scallions.

Nutritional Facts:
(4 servings)
Calories: 286 Fat: 6g Carbs:47.8 g Protein: 11.5g

Beef Chili Made Healthy

Here is a great healthy recipe that provides both comfort and warmth during these cold months. Enjoy!

Ingredients:
1 pound beef round, trimmed and cut into 1/2-inch chunks
Salt & freshly ground pepper, to taste
1 1/2 tablespoons canola oil, divided
3 onions, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
6 cloves garlic, minced
2 jalapeno peppers, seeded and finely chopped
2 tablespoons ground cumin
2 tablespoons chili powder
1 tablespoon paprika
2 teaspoons dried oregano
12 ounces dark or light beer
1 28-ounce can diced tomatoes
8 sun-dried tomatoes, (not packed in oil), snipped into small pieces
2 bay leaves
3 19-ounce cans dark kidney beans, rinsed
1/4 cup chopped fresh cilantro
2 tablespoons lime juice

Directions:
1. Season beef with salt and pepper.
2. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes.
3. Transfer to a plate lined with paper towels. Repeat with another 1 1/2 teaspoons oil and remaining beef.
4. Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring frequently, until onions are golden brown, 10 to 20 minutes.
5. Add garlic, jalapenos, cumin, chili powder, paprika and oregano. Stir until aromatic, about 2 minutes.
6. Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.
7. Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in cilantro and lime juice. Adjust seasoning with salt and pepper.

Nutritional facts:
12 - one cup servings
Calories: 235 Fat: 5 g fat Carbs: 31 g Protein: 17 g

This recipe was taken from www.eatingwell.com.

-Alexandra Jasinowski

Foods That Keep You Immune System Strong

During the fall and winter months we tend to become more susceptible to illnesses. One way to fight back is by eating foods that enhance your immune system. I have made a list of vegetables, fruits, dairy products, beverages, and spices that help protect our bodies from illnesses. These foods contain all different types of protective properties such as high antioxidants, anti-inflammatory, high concentration in vitamins and minerals, cardio- and neuro- protection, antimicrobial (kills bacteria), and healthy cellular growth.

Most of these super powered foods contain antioxidants. I bet you have heard that word before, but do you know what it means or why it is important? In the environment and in your body there are free floating oxygen molecules (free radicals) that are highly reactive and cause damage to everything they touch. The reason why we do not see damage all over or in our bodies is because our immune system fixes damages. Antioxidants help the immune system get rid of the damage caused the by free floating oxygen and helps get rid of it. Anti-oxidants help prevent cancer because cancer cells are damaged cells and the antioxidants help fix the damage and counteract the free floating oxygen that caused the damage.

Here is a list of foods that help improve your body’s ability to ward of illness:

Veggies:
Broccoli – high in vitamins (A and C), minerals (calcium, potassium, and folate), and antioxidants
Bell peppers – has more vitamin C than oranges; vitamin C (powerful antioxidant)
Sweet potatoes – high in antioxidants
Arugula – full of minerals and antioxidants; protects against toxins
Kale – full of vitamins (A, C, and K), minerals (calcium, potassium, and iron), and antioxidants
Pumpkins – high in vitamin A and beta carotene; cancer preventive by improving cell to cell communication

Fruits:
Berries – high in anti-oxidants, anti-inflammatory properties, some have anti-carcinogen properties other than the ones from antioxidants, and some help with allergies
Kiwis – higher in vitamin C than oranges; works as blood thinner and can help protect you from blood clots

Dairy products:
Yogurt – contains good bacteria that fights against bad bacteria, which protects the bodies immune system (aka probiotics)

Beverages:
Green tea – I could write pages on how amazing this is! Put simply though it is high in antioxidants, anti-inflammatory, cardio- and neuro- protective effects, and anti-carcinogenic benefits (especially breast and prostate)
Coffee – very high in antioxidants
Pomegranate juice – very high in antioxidants and vitamin C; promotes cardiovascular health

Spices:
Garlic – helps fight off bacterial, viral, fungal, and parasitic infections; lowers bad cholesterol (LDLs) and increases good cholesterol (HDLs) and helps prevent blood clots
Ginger – anti-inflammatory and reduces vomiting and nausea
Oregano – high in antioxidants, anti-inflammatory benefits, and antimicrobial properties
Turmeric – anti-inflammatory benefits and antiseptic qualities

These are bunch of amazing foods! They taste great, too!

Have a great weekend!

- Alexandra Jasinowski

A Hearty Whole Grain Fall Breakfast

It is that time of year again where the air becomes cooler and crisper and it is time for a warm and hearty breakfast. I have the perfect recipe to get you in the Fall mood and warm you up! It is pumpkin oatmeal. It is high in fiber and protein and low in sugar, so it will help keep you slim for the holiday season to come. Enjoy!

Pumpkin Oatmeal

Ingredients:
1/4 c. skim milk
6 Tbsp. water
1/4 c. old-fashioned oats
Pinch cinnamon
Pinch nutmeg
1/8 c. canned pumpkin
1/8 c. sliced almonds
1/8 c. water
1/2 scoop vanilla protein powder

Preparation:
1. In a small saucepan, bring milk and water to a boil over medium heat. Add oats, cinnamon and nutmeg.
2. Reduce heat to medium low and simmer until liquid is absorbed, about 7 to 10 minutes, stirring occasionally.
3. Once the liquid is absorbed, stir in pumpkin and almonds. Set aside.
4. Combine water and protein powder in a separate bowl. Mix with a fork until protein powder is absorbed.
5. Pour protein mixture over oatmeal.
Makes 1 serving.

Nutritional information:
Calories: 232
Fat: 8 g
Protein: 21g
Carbohydrates: 25 g

-Alexandra Jasinowski

The Power of Whole Grains

You know, I am always telling everyone to eat whole grains, There is so much compelling research pointing towards how whole grains will improve our health, from diabetes to cancer to weight control. I wanted to share this article from Tufts University. For me, whenever I have the choice I always choose whole grains. That being said, sometimes you just have no other choice than eating the refined “Crap”. Just try to keep it to a minimum. I bet after you read this article you will be putting down the "Sugar Puffs" and reaching for the oatmeal!

Five New Reasons to Get Whole Grains
AUGUST 2007, Tufts University

AMERICANS average less than one serving a day of whole grains, and few of us get the recommended three servings or more per day. In fact, more than 40% of US adults typically eat no whole grains at all.

A rich harvest of five new studies on whole grains suggests what we’re missing: preventive benefits against atherosclerosis, other forms of heart disease, stroke, type 2 diabetes, colorectal cancer, and inflammatory diseases.

“Many consumers and health professionals are unaware of the health benefits of whole grains,” said Philip B. Mellen, MD, of Wake Forest University, lead author of a new review of seven major studies that found wholegrain consumption consistently associated with a reduced risk of heart disease and stroke.

In an American Journal of Clinical Nutrition editorial accompanying a second new study, also led by Dr. Mellen, linking whole grains with reduced risk of atherosclerosis, Harvard nutrition scientists Vasanti S. Malik and Frank B. Hu, MD, PhD, noted that before the Industrial Revolution, all grains were “whole.” That is, they included the germ, bran and endosperm of the unprocessed grain. “With the advent of industrialized roller milling at the end of the 19th century,” they wrote, “mass refining of grains occurred, which significantly changed the nutritional quality of milled grain.” The nutrient-rich germ and bran of grain are removed during processing—making grains faster and easier to cook, but much less nutritious.
Dr. Mellen pointed out, “Years ago, scientists hypothesized that the higher rates of chronic diseases we have in the West, including heart disease, are due in part to a diet full of processed foods.”

It’s not just that whole grains are an excellent source of fiber. Malik and Hu observed, “Emerging evidence suggests that the consumption of fiber per se may not be as beneficial as the consumption of fiber when it is consumed as a whole grain.” Rather, the benefits of whole grains may come from what they call whole grains’ “unique constellation of constituents”: fiber plus vitamins, minerals, lignans, phenolic compounds and phytochemicals—all refined away along with the germ and bran.

Dr. Mellen and colleagues’ review of major studies totaling more than 285,000 participants was published in Nutrition, Metabolism & Cardiovascular Diseases. It concluded that adults who ate 2.5 daily servings of whole grains had a 21% lower risk of cardiovascular events than those averaging 0.2 servings. Similar associations were noted for heart disease, stroke and fatal cardiovascular disease. No such benefit was found for refined-grain intake.
In the second, American Journal of Clinical Nutrition study, Dr. Mellen and fellow researchers evaluated 1,178 multiethnic participants in the Insulin Resistance Atherosclerosis Study (IRAS), average age 55, over five years. Those who consumed the most whole grains proved less likely to suffer from carotid artery atherosclerosis.

Other research news that should make you reach for the oatmeal, brown rice and whole wheat bread:

• German researchers, writing in Archives of Internal Medicine, report that getting more fiber from whole grains—but not from fruits or vegetables —may protect against type 2 diabetes. In a seven-year cohort study of 25,067 adults, the scientists concluded that subjects who ate the most cereal fiber (an average of 17 grams a day) had a 27% lower relative risk for type 2 diabetes than those who ate the least (7 grams daily). Similarly, in a metaanalysis also including eight prior studies, they found a reduced risk of diabetes associated with higher cereal-fiber intake.

“It is likely that cereal fiber is a marker for whole-grain foods,” according to study author Matthias B. Schulze, DrPH, of the German Institute of Human Nutrition. “Whole-grain foods are therefore important in diabetes prevention.” Previous studies have found whole-grain consumption beneficial people who already have diabetes.

• In a five-year prospective cohort study of 489,611 adults ages 50 to 71, National Cancer Institute researchers found that whole-grain consumption was associated with a modest reduced risk of colorectal cancer. Total dietary fiber, however, was not found to have a similar benefit—only fiber from grains.

Researchers investigated the association of whole-grain intake with death from noncardiovascular, noncancer inflammatory diseases among 41,836 postmenopausal women followed for 17 years in the Iowa Women’s Health Study. Women who ate whole grains were at lower risk of inflammation-related death.

“The reduction in inflammatory mortality associated with habitual whole-grain intake was larger than that previously reported for coronary heart disease and diabetes,” concluded lead author David R. Jacobs, Jr., PhD, of the University of Minnesota. He suggested that phytochemicals in grains inhibit the oxidative stress from inflammation, giving a protective effect.