Panic If It Aint Organic!

I get people asking me often "I'd like to eat more organic foods but don't know where to start, it's all so overwhelming". I can understand this for sure. There is a lot of information floating around about organic, local, natural.....it can be quite confusing. So I've linked below a list of what organic folks call the dirty dozen. It's basically a list of the most commonly contaminated foods from pesticides and chemicals. It's extremely helpful and a great place to start if you are wanting to change what you eat. Remember we all can't do everything but...everyone can do something.

the "dirty dozen"

Top Foods to Choose Organic

The "dirty dozen" are the most commonly and highly contaminated foods with pesticides and chemicals, even after washing and peeling. The research used to compile this list is from extensive independent tests run by the FDA and the USDA from over 100,000 samples of food. The chemical pesticides detected in these studies are known to cause cancer, birth defects, nervous system and brain damage, and development problems in children. Panic if it aint organic.

1. Meat: beef, pork, and poultry

The EPA reports that meat is contaminated with higher levels of pesticides than any plant food. Many chemical pesticides are fat-soluble and accumulate in fatty tissue of animals.

2. Dairy: milk, cheese and butter

For similar reasons to meat, the fat in dairy products pose a high risk for contamination of pesticides as animals concentrate pesticides and chemicals in their milk and meat. Growth hormones and antibiotics are also a serious concern and invariably found in commercial milk, cheese and butter.

3. Strawberries

Strawberries are the most heavily dosed crops with pesticides in America. On average, 300 pounds of pesticides are applied to every acre of strawberries (compared to an average of 25 pounds per acre for other foods).

4. Apples

With 36 different chemicals detected in FDA testing, half of which are neurotoxins (meaning they cause brain damage), apples are almost as contaminated as strawberries. Peeling non-organic apples reduces but does not eliminate the danger of ingesting these chemicals. Go organic, especially for children.

5. Tomatoes

More than 30 pesticides are standard regimen to spray on conventionally grown tomatoes. The thin skin does not protect chemicals from infiltrating the whole tomato. Bummer.

6. Potatoes

Potatoes are one of the most popular vegetables in America and rank among the most laden with pesticides. Fungicides added to soil where potatoes are grown is another story and reason to go organic.

7. Spinach (and other greens including lettuce)The FDA found spinach to be one of the most frequently contaminated crops with some of the most potent pesticides used on food.

8. Coffee

Most coffee is grown is countries where there are little to no standards to regulate the use of chemicals and pesticides on food. Purchasing "Fair Trade" coffee is further assurance that the premium price paid for this treasured beverage supports farms and workers with more equanimity and reward.

9. Peaches and Nectarines

45 different pesticides are regularly applied to succulent, delicious peaches and nectarines in conventional orchards. The thin skin does not protect the fruit from the dangers of these poisons.

10. Grapes (especially imported grapes)

Because grapes are a delicate fruit, they are sprayed multiple times during different stages of growth. The thin skin does not offer much protection to the 35 different pesticides used as a standard in conventional vineyards. Imported grapes are even more heavily treated that domestically grown grapes. Several of the most poisonous pesticides banned in the U.S. are still used on grapes grown abroad.

11. Celery

At least 29 different chemicals are applied directly to conventionally grown celery as it grows, which cannot be washed off because celery does not have any protective skin.

12. Bell Peppers (Red & Green)

Bell peppers are one of the most heavily sprayed foods, with standard use of 39 pesticides. The thin skin of peppers does not offer much protection from spraying.

"Approach love and cooking with reckless abandon"

Dalai Lama

Milk...does a body good.

My husband Tim and I love milk. With cookies, in cereal or just a big cold glass. Tim has been drinking milk his whole life and when we got married we switched to buying only locally produced milk without all of the hormones and antibiotics conventional cows are subjected too. But unfortunately there was a problem. Tim and I both had severe allergies, I have asthma and it seemed for awhile we were suffering from yucky mucus issues all day long. I had known for quite some time that milk is a mucus maker. The milk protein, casein, can also irritate the immune system and stimulate mucus production in many people, especially children. So I went in pursuit of an alternative for us. We tried soy for awhile which was enjoyable but I had seen some research done that women need to watch their intake as it raises estrogen levels. That is when we stumbled across nut milks. We decided to try them out and started with almond milk. The process of making these milks is quite amazing, nuts, water and a little vanilla for added flavor, blend it up and you have a creamy white consistency similar to that of traditional milk. We now buy vanilla almond and hazelnut from Pacific brand foods. Nut milks are packed with good protein and vitamins from natural vegetable sources. They do take some getting used to but after awhile you get over it, especially if you have trouble with dairy products, you are feeling too good to notice.

So if you are looking for a tasty alternative to milk or just want to incorporate something new in addition give nut milk a try. I will attach a recipe for homemade nut milk which is even better if you feel adventurous. It's super easy, tasty and extra creamy!

Homemade Vanilla Almond Milk

Makes 4 cups.

1 cup soaked raw almonds (soaked 4-8 hours)

4 cups filtered water

1T vanilla or 3 T raw honey or maple syrup

In a blender, at medium, then high speed, blend soaked almonds, water, and sea salt until smooth. Pour through a strainer (or use a cheese cloth) to separate pulp. Pour liquid back in the the blender and blend in vanilla extract or sweetener until smooth

“I said to the almond tree, ''Friend, speak to me of God,'' and the almond tree blossomed.”
Nikos Kazantzakis

Feeling stressed? Head for the Hills....

It seems like everyone I know these days is stressed out. Working too much, too many activities with your kids, not enough free time, no vacations, not enough sleep, the list goes on and on. I admit I become easily stressed myself, it seems like a natural thing to do in our culture. Did you know that Americans spend OVER 11 billion dollars on spa services every year? Now that's a lot of manicures my friend. This got me thinking about ways to relieve myself of some of life's stresses. How can I find ways to manage it without breaking the bank. Ironically this came as my husband and I set out for a weekend getaway to Arcadia Valley, Missouri. I know not a hoopin hollerin type of getaway but we wanted quiet and relaxation. We stayed at an amazing Bed and Breakfast that allowed us to take full advantage of some much needed reading and just spending time together. But one other activity we did was take some winter hikes. Now before I met Tim I was not an outdoor person AT ALL but I have become one and have become someone that loves it. While we were on one of our hikes I snapped the picture above of these beautiful snow covered trees. I stood there in amazement of how beautiful they were and how beautiful the trail we were on and the sound of....nothing in the air. It got me thinking, we spend so much on massages and manicures when some of the best relaxing activities can be found right outside our door. They are in nature. It's all around us and it's free! So the next time you are feeling stressed out, open your front door and take a walk around your block. Or grab a friend or spouse or no one at all and find some woods or trails to hop on. Stop and enjoy the beauty and the calmness that nature provides and most of all...the quiet!


'In every walk with nature one receives far more than he seeks'
John Muir

A Rose Is Not Always A Rose....

In light of Valentine's Day tomorrow I thought I'd post about something dear to our hearts on this holiday...roses.

I'm sure you've experienced the joy of either getting a bouquet of beautiful roses or of giving that bouqet. They seem to be one of the great symbols of love and affection and of nature's brilliance. Unfortunately though most roses often have a sad and disturbing story behind their lovely colors. Every year Americans buy literally billions of roses, most come from Columbia and Ecuador where they are big business and income for poverty stricken Latin American workers. But with the demand from consumers and the demand for income in those countries come the environmental and health problems of the workers in rose plantations. You probably didn't realize but in 2007 the International Labor Rights Fund and the U.S./Labor Education in the Americas Project (LEAP) found that Ecuadoran flower companies use 30 different pesticides, and that 20 percent of the chemicals applied in flower production in Colombia are restricted or banned in the United States and Europe. Now if you know anything about pesticides you know what happens to them. They seep into the ground and then make there way to rivers, killing off all sort of marine and plant life. If these same chemicals are known to kill aquatic animals and plants which in turn reduces food sources for fish, one can only imagine the kind of silent damage it is doing to the workers.

According to the foundation for sustainable social development workers in these countries often if not consistenly suffer from headaches, Dermatitis and irritated eyes, including cataracts. More ominous are respiratory and neurological symptoms that result from exposure to carcinogens. Women make up about half of the workforce, and some, have trouble getting pregnant, or miscarry if they do conceive.

To me this all seems so sad, overwhelming and needless just so I can have some flowers but alas, there is hope, just as there always is. Today there are all sorts of American companies keeping their business in Latin America but choosing to go the organic route when it comes to rose plantations. In 2004 OrganicBouquet.com was started and quickly became the first online eco-florist. Since then it has become the recognized leader in organic and sustainable flowers in the United States making it a perfect place to buy your sweetie those desirous roses, if not this year then perhaps next. There are also several other sources for organic flowers such as whole foods market, your local farmers market and better yet your very own garden! Believe me there is no sweeter smell than a flower you know has a good story behind it.

"I perhaps owe having become a painter to flowers"

Claude Monet

Eating Better For Life

One of the blessings that has come out of learning more about what I eat, what I feed my family, what I put on and in my body is that people start to notice and ask questions. This is by far my favorite part of being healthy...helping other people. One way I hope I do this is this blog. Someday I hope to put it into practice and actually do it as a career but for now I will just continue to provide what I hope is helpful information to help you live your healthiest life.
Often I have people who want to be healthier but just don't know how and who can blame them. This type of information unfortunately isn't just out there and tends to be something you have to search for.
Today I came across this great link put out by the co-ops of America which is basically a guide to eating better. It goes through twelve steps from whole grains to recipes and you can go at your own pace. If you are new to eating more organic food then start little by little, every step no matter how small is still a step in the right direction. The booklet is packed full of great information for newcomers to eating natural and for old timers who need a refresher. Click on the link provided or the picture on the right and get started on eating better!

"Money can't buy everything, but it can buy healthy food"
Dr. Mehmet Oz

Yummy White Bean Dip

When people think of eating protein they normally go right to eating chicken, beef, poultry or fish. All of those are fine but I think we sometimes forget there is a huge world of protein rich foods out there for our enjoyment. One of my faves is beans. I love them all kinds of ways, in salads, in dips, all mixed together and in soups. Today I'm posting one of my favorite bean dip recipes, white bean dip.

It uses cannelini beans which are a wonderful white, creamy bean. I love hummus but have to say I love this dip even more. I often make this with homemade pita chips but I'd also use it with sliced veggies, especially for kids. It's such a great way to get kids to eat lots of veggies when they have something to dip them in!

1 (15-ounce) can cannellini beans, drained and rinsed

2 cloves garlic

2 tablespoons fresh lemon juice

1/3 cup olive oil, plus 4 tablespoons

1/4 cup (loosely packed) fresh Italian parsley leaves

Salt

Freshly ground black pepper

6 pitas

1 teaspoon dried oregano
Preheat the oven to 400 degrees F.
Place the beans, garlic, lemon juice, 1/3 cup olive oil, and parsley in the work bowl of a food processor. Pulse until the mixture is coarsely chopped. Season with salt and pepper, to taste. Transfer the bean puree to a small bowl.
Cut each pita in half and then into 8 wedges. Arrange the pita wedges on a large baking sheet. Pour the remaining oil over the pitas. Toss and spread out the wedges evenly. Sprinkle with the oregano, salt, and pepper. Bake for 8 to 12 minutes, or until toasted and golden in color.
Serve the pita toasts warm or at room temperature alongside the bean puree.

"Eat more vegetable protein, especially from beans in general and soybeans in particular"

Dr Weil

The Power of Water

I have people ask me often, you seem to be pretty healthy how do you do it? Or you seem to maintain your weight, is it hard? In addition to trying to eat good, whole, clean foods and exercising I have just one other simple answer....WATER! To this day I am amazed by its benefits and I'm amazed how satisfying it is to me. See I used to be a coke addict...and no not the drug the liquid beverage that so many people especially in our country are highly addicted to. I was one for many many years and giving it up was extremely difficult. I will go into all the harm it can do in another post so this post I can show you how beneficial drinking water daily is. Here are just a few statistics I have researched on water:

First 75% of Americans are chronically dehydrated. (Likely applies to half the world population.)
#2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.
#3. Even MILD dehydr ation will slow down one's metabolism by 3%.
#4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
#5. Lack of water, the #1 trigger of daytime fatigue.
#6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
#7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
#8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer.

There are so many other wonderful things to say about water but if you want an easy way to get healthier and even ose weight.....start by setting aside that can of coke and pouring a big glass of water..you'll thank yourself.

"I believe that water is the only drink for a wise man"

Henry David Thoreau