So should you buy organic? There is no set answer. Some research supports that organic produce and other foods are healthier, more nutritious, and contain fewer pesticides. Consumers may also claim that organic just tastes better. However, other research indicates that organically grown produce is not more nutritious than conventionally grown produce. Other factors, such as distance traveled, can impact the quality of food to a greater extent than the methods used to cultivate it. Travel time also impacts the environment, so organic does not always mean better for the environment either. The Environmental Working Group (EWG), an organization that brings attention to public health issues, such as environmental health, has put together a list of the top fruits and vegetables that you should buy organic. (I am just sharing their lists; I don't necessarily adhere to their advice). These produce items has been identified as the "dirty dozen" in the past. However, there are some additions to the list as of this year, so they might want to rename this list the "not-so-pristine fourteen." In this category, we have: Apples Celery Sweet Bell Pepper Peaches Strawberries Imported Nectarines Grapes Spinach Lettuce Cucumbers Domestic Blueberries White potatoes Green Beans Kale EWG also has a list of the "clean fifteen," which don't need to be organic: Onions Sweet Corn Pineapples Avocado Cabbage Sweet Peas Asparagus Mangoes Eggplant Kiwi Domestic Cantaloupe Sweet Potatoes Grapefruit Watermelon Mushrooms The issue I have with buying organic is the possibility of inaccurately marketing products. Is food labeled "organic" truly organic? I am skeptical sometimes...In my opinion, it is better to consume fruits and vegetables than to worry about whether or not they are organic. I always wash my produce, especially if I will be eating the skin. I add just a touch of dishwashing liquid and make sure to rinse well. For fruits like strawberries, kiwis, and others with more delicate skin, I would not suggest dishwashing liquid. Instead, a solution of white vinegar and water can be used. We come into contact with so many germs and potentially harmful things each day that could be more detrimental than non organic produce. For example, eating an organic apple from your lunch or work bag with your unwashed hands that have been touching doorknobs, chairs, and who knows what else, seems a bit more threatening to me! As with anything, do your own research and do what works for you. If it makes you feel better to purchase organic, then do so. However, if you are on a budget, it is not always feasible to do this. I wouldn't want to turn anyone away from healthy eating by insisting that they buy organic. You will benefit from incorporating a variety of fruits and veggies into your diet, organic or not.
4 Comments
According to a research study conducted at Aberdeen University, 2.5 minutes of high intensity pedaling on an exercise bike can burn as much fat as a 90 minute run (the article did not specify a running speed). In the study, participants were asked to do five intervals of pedaling as hard as they could for 30 seconds each. Between these intervals, they were allowed 4 minutes of rest. Other participants were asked to walk on the treadmill for 30 minutes. The results indicated that while walking reduced fat in the blood by 11 percent, those in the pedaling group had a fat reduction of about 33 percent. These results support what has been proposed by other research: short, high intensity workouts can burn even more energy than longer workouts that are moderate intensity.
This may come as good news to those who are short on time or just do not want to work out for long periods of time. However, just know you must "go hard in the paint" during those few minutes to reap the benefits! Another caveat is that this kind of workout will enhance endurance, but will not improve strength much. Therefore, even as good as a 2 minute workout sounds, you still want to incorporate some kind of resistance training into your routine to help build up and maintain lean body mass, which tends to decline as we age. If you don't want to do really high intensity workouts regularly, they might be fun to throw into your routine to switch things up every now and then. Taking the body out of its comfort zone equates to faster results. It is also important to switch up your routine if you notice that you seem to have reached a plateau in your fitness goals. For the full article, click here. Calcium is an essential component of our diets. Not only is it important for strong bones and teeth, calcium is also involved in a number of physiological and biochemical processes. These processes include hormone signaling and communication between nerve cells and the rest of the cells of the body. Calcium is also necessary for muscle contraction.
While dairy products are the most commonly promoted sources of calcium, there are other foods from which we can obtain this vital mineral. These sources may be particularly important for people who are lactose intolerant or who just do not enjoy milk and/or milk products. The following foods are great sources of calcium: 1. Figs (269 mg in 10 medium dried figs) - Figs are a sweet, delicate fruit high in calcium and fiber. They also contain high levels of potassium and are therefore helpful in controlling blood pressure. While I am pretty sure the only figs I've had were stuffed into those tasty little cookies known as Fig Newtons, I have read that figs are great paired with cheese or nuts. 2. Sesame Seeds (90 mg in 1 tablespoon) - If you prefer a snack with more crunch, sesame seeds deliver that and more. In addition to calcium, these seeds provide protein as well as mono-unsaturated (good) fat. Sprinkle them on top of salads or make your own trail mix and add a variety of nuts and dried fruit. 3. Blackstrap Molasses (400 mg in 2 tablespoons) - Some may not be a fan of the thick texture or the strong, sweet flavor, but if you can manage to gulp those 2 tablespoons (hold your nose and you won't even taste it!), you will have stomached at least one third of your daily requirement. If the idea of this makes you gag, molasses can also be added to recipes-muffins, cereals, drinks-to make it a bit easier to swallow. 4. Canned Sardines (370 mg in 8 medium sardines) - Again, maybe not the most appealing food. I would prefer that my meal not have eyes and be looking at me while I'm eating it, but some people enjoy these with crackers. Other foods that contain moderate amounts of calcium include almonds, broccoli, salmon, and baked beans. Please tell me SOMETHING on this list sounds good to you! The amount of calcium recommended varies by age and gender. For adults ages 19-50, 1000 mg daily is recommended for men and women. For more detailed and inclusive guidelines, click here. |
AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
|