Is Organic Food Really Better?

By Nadine A Douglas

Every day organic food is becoming more and more popular... but why is this? It probably has a lot to do with the media constantly feeding us with news of cows being plumped up to produce more milk, which in turn makes them sick, and then they are treated with antibiotics which inevitably is present in the milk that we pick up from the local grocery store. We also hear about chickens where the coops are so small that they barely have room to stand and again are fed antibiotics which are present in the eggs that we eat, so from a health perspective as well as a humane perspective, a lot of us are increasingly jumping on the 'organic train'. Some people also tend to claim that organic foods also taste better than ordinary food... so is all of this true? Is it really healthier? Is it really tastier?

First of all - What is organic food? According to the Environmental Protection Agency (RPA), 'organic' foods are defined as foods which are not treated with any pesticides, sewage sludge, ionizing radiation or bioengineering. However, food manufacturers can use pesticides in organic foods if they are derived from a natural source... Don't confuse it with terms such as 'hormone-free' or 'natural' as these food labelling terms are not regulated by law. The US department of Agriculture (USDA) has created an organic seal and foods bearing the seal need to be harvested, grown and processed according to national standards that include restrictions on amounts of hormones, pesticide residue and antibiotics. The statements used to define 'organic' from the regulation authorities are, in my opinion, a bit long winded and ambiguous, so a good basic definition of the term is that it is food which should be grown without genetic modification and should not contain any synthetic pesticides or artificial additives.

So let's talk about pesticides and fertilizer... one of the biggest misconceptions of organic farming is that they do not use fertilizer, herbicides or pesticides. This is not the case and even organic foods have some form of fertilizer and pesticides on it. Fertilizer is essentially a chemical nutrient and the organic version of fertilizer delivers exactly the same chemical load as the synthetic. Plant fertilizers consist of the same three elements: nitrogen, phosphorous and potassium and these three elements are used both in organic and ordinary farming.

Measuring fertilizer and pesticide levels is all well and good, but is organic REALLY healthier? The Quality Low Input Food (QLIF) organisation conducted a five year study on this topic and concluded that food grown organically generally has a higher level of nutrients contained within it, to food grown in a conventional manner. Also they found that organic foods contain less 'bad' levels of pesticides but the QLIF realise that more studies need to be conducted before any conclusive evidence can be found. They concluded that 'further and more detailed studies are required to provide proof for positive health impacts of the organic diets on human and animal health'.

However, in complete contrast to this, a study conducted in 2007 by Newcastle University in the UK reported that organic produce had up to 40 percent higher levels of some nutrients (Vitamin C, Iron and Zinc), than conventional foods do. In addition to this, a study was conducted in 2003 by the Journal of Agricultural and Food Chemistry found that organically grown corn and berries contained 58 percent more antioxidants which are known to help prevent heart disease, with up to 52 percent higher levels of Vitamin C than those that are conventionally grown.

People who buy organic are for the most part seeking assurance that food production is healthier, safer, purer and more natural. It should also has less impact on the plants or animals that are being reared organically. But are organic foods really worth the expense? Is it really better to go organic? Marian Nestle PHD, a Professor from New York University states ' If you can afford them, buy them.' She goes on to say 'it really is a personal choice but how can anyone that substances such as pesticides, capable of killing insects, can be good for you?' In contrast to this Keecha Harris, spokeswoman of the American Diabetic Association states that there is little to no evidence that organic foods are superior to traditional foods. She goes on to say that food does not have to be organic to be safe and environmentally friendly and recommends that people focus on eating food close to where they live, rather than whether it was organically farmed or not. Ms Harris states that food may be organic but if it has been trekked over from half way across the world, it leaves a much bigger carbon footprint, whereas if people buy foods from the local farmers market, whether it is organic or not, it will be farm fresh, thereby having a lot less impact on the environment at large.

So what does all this tell us? Well it tell me that not even the so called 'experts' can agree on whether or not to go organic. One thing they do seem to agree on though is whether you buy organically, locally or conventionally, it is important to have lots of fruits and vegetables in your diet. Many people just simply can't afford to buy all organic foods so what is important is to have a healthy diet packed with fruits and vegetables, always remember to thoroughly wash your fruits and veggies before using them as this will also help get off any residue of pesticides or fertilizers, but overall... the health benefits of eating healthy foods generally outweigh the pesticide negatives.

Happy Eating People!!

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Healthy Food Tips: How to Lose Weight Eating Fats

By Dominic H Milner

Most people eliminate fats from their daily menu when dieting. Nowadays you can buy low fat milk, low fat ice cream, low fat meat and hundreds of other products with little or no fat. The truth is that you can lower cholesterol levels, get thin, and prevent diabetes by eating good fats such as olive oil and avocado. Fat enhances the absorption of vitamins and minerals into the body. A fat free diet is harmful for your health. Without fat, your body can not digest food.

The Benefits of Eating Healthy Fats

A high fat, low-carbohydrate diet can help you lose weight quickly and maintain your health. A good example of high fat diet is the ketogenic diet, which is used by many athletes and bodybuilders who want to get ripped while maintaining their muscle mass. This type of diet forces your body to burn fat around the clock by keeping carbohydrates low and making fat products the primary source of energy that you are getting.

Eating a diet that is rich in healthy fats can help you get rid of joint pain and reduce high blood pressure. When you increase the amount of fat and protein and reduce the amount of carbohydrates in your diet, your body gets into fat burning mode. Studies have shown that this type of diet eliminates gluten allergy symptoms, regulates glucose levels, and helps patients with Alzheimer's disease regain memory. A diet rich in good fats can drive cancer into remission and improve epilepsy treatment.

Sources of Good Fats

Olive oil is one of the best sources of healthy fats. It contains antioxidants, vitamins, and monounsaturated fats. Oleocanthal, the phytonutrient in olive oil, mimics the effect of ibuprofen. Adding two tablespoons of extra virgin olive oil to your meals each day helps prevent cancer, enhances insulin sensitivity, and improves bone mineralization and calcification.

Nuts have the highest amount of monounsaturated fats. These foods should be part of your daily diet. If you want to lose weight, you can eat nuts every time you are craving for some snacks. Packed with quality protein, vitamins, and minerals, nuts are beneficial for your health.

Salmon provides 4,961 milligrams of omega-3 fatty acids per serving. Researchers have found that people who eat salmon on a regular basis are healthier and live longer. This fish has earned its reputation as a super food based on its unusual omega-3 fatty acid content. These healthy fats prevent chronic inflammation, improve brain function, and help prevent both macular degeneration and chronic dry eye. Due to its high content of protein and good fats, salmon is ideal for your weight loss diet.

A balanced diet can improve your overall health and help you get of excess fat. Your diet should include healthy fats, vitamins, and minerals from various sources. For more healthy eating tips and weight loss articles, visit DSM Food.

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Drink Water, The Reason Why

By Erik D Walker

We have undoubtedly been told at one point or another to drink some water.

After you are done playing a pick up game a football with some friends when you were a child, their parents, or your parents always had you come into the house to drink some water.

If you are at the gym breaking a sweat there is a drinking fountain there to help you get rehydrated.

Even at restaurants, they always start you off with a glass of water.

It is the most coveted resource on the planet because it gives all things life. All some plants need to really grow is water, and there are even some plants that can grow very well with smaller amounts of water. Some plants can store water, and some can be a source of water if you ever find yourself in the wild.

When it comes to looking at other planets that could possibly sustain life, the first thing scientists are looking for is an adequate water supply because that is the only way that planet can sustain life.

This notion of making sure that we drink an adequate amount of water has been pressed on us since the day we were born, but why?

The vast majority of our body is made up of water, and the only way we can get the vitamins, minerals, and nutrients from the foods that we eat is if we consume water to help get them to the various parts of the body. Every bodily function relies on being properly hydrated.

Water is also responsible for helping remove toxins from the body as well. If you were to drink a lot of water over a short period of time you might start to see your urine turn from a yellowish color to clear. That means that your body has removed the toxins via the kidneys, and that you are properly hydrated.

Another thing to point out, and this is geared more towards those that find themselves cramping up when they are running, and some professional athletes should take note of this, but that muscle cramp is due to a lack of hydration, which is why many people have heard advice to eat a banana if you start to cramp. Another possible idea is to drink more water.

Being properly hydrated will keep your muscles from cramping up. If you are a distance runner it is critical that you consume enough, one because you will sweat out a lot of it, and two to make sure that your muscles do not lock up on you mid-stride.

We have all heard it before--make sure you have a glass of water. Hopefully you will never look at it as just that again.

Check out http://www.eatingtolose.com for more free information daily about the foods you should be eating to lose weight, new workouts to try, and some lifestyle changes you can make to help promote your weight loss.

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Summer Foods

By Bernice Borow

Did you ever think that it is beneficial for your body to choose foods seasonally? It is!! There are a few reasons why this makes sense.

Seasonal foods are in abundance and cost less. In addition there is a growing trend to support your local farm based sustainable agriculture industry. Also now that the summer months bring higher temperatures it becomes practical to choose lighter meals. Enjoying cold soups and smoothies are quick to prepare and offer variety.

Fresh spinach, arugula, chard and kale are loaded with fiber, vitamins and minerals and are versatile. Stir fry, grilled or salad whatever you prefer; even using those large green leaves as wraps for sandwiches or cut into bite size pieces for h'or oeuvres opens up creative uses of everyday green.

Additional vegetables like carrots, peppers, eggplant, tomatoes, zucchini and squashes all lend themselves to being marinated for a quick and easy grill meal. Put them on pre soaked skewers for vegetable kebabs. I included a favorite marinade of mine. The same grilled vegetables blended with herbs like cilantro, parsley, or oregano and blended with fat free cream cheese, sour cream, cottage cheese or yogurt will provide an instant healthy dip.

Since it is summertime and cold foods are so refreshing why not consider trying blender drinks based from vegetables. Spinach, kale, cabbage, and carrots, blended with granny smith apples, frozen banana or pitted black cherries make wonderful smoothies. Add protein powder, flax seed and you've got a filling tasty portable meal or snack that packs nutrition to last you three to four hours. Another suggestion for using available vegetables is to create an easy handy snack by mixing crushed whole grain crackers mixed with oil (olive, walnut, sesame, macadamia) or even a nut butter, seasoned to taste and pressed into muffin tins large or small. Fill with layered grilled vegetables topped with parmesan cheese (ala lasagna), bake in 375 degree oven and serve immediately or cool and freeze for later use. Last but certainly not least roasting vegetables on the grill or your oven will bring out the natural sugars contained in beets, carrots, tomatoes, corn, and peas, without additional calories.

Onto summer fruits; now that berries, melon, mango, peaches, plums, grapes and cherries are abundant start to freeze them for the coming fall and winter seasons when prices rise. These fruits can be added to fat free yogurt, soy or regular milk or even frozen yogurt to create smoothies that are far less expensive than store bought. With the addition of protein powder and a handful of nuts or nut butters you will have a tasty refreshing beverage that will keep your appetite in check for 3 hours. If there are children in your family these is a wonderful way to get them interested in food preparation. To start being creative with available summer fruit: why not try adding berries, or diced fresh fruit to your favorite salad and garnish with nuts. Another suggestion is to use your ice cube trays to freeze pureed melon and convert into instant Ices. There are available molds for ice pops at a low cost and can be used over and over.

A wonderful "go to " strategy to quell sweet urges are sucking on frozen grapes or one dark chocolate covered frozen strawberry and/or banana pieces. May not sound great but I have gotten great feedback as an instant gratification that works for dieters.

Think about creating your signature summer drinks with available fruit; lemonade, water that has been infused with sliced peaches or sweet melon. Not only does it taste great and is thirst quenching but will save you money.

I hope this has inspired creativity in your summer food menu. I have included a few of my favorite recipes:

Marinade for vegetables:

Olive oil, crushed fresh garlic, sea salt, and black pepper. Blend and let sit for 30 minutes before serving.

Choice of soy sauce, hot sauce, crushed red peppers can be added and will intensify flavors. Set vegetables in bowl with marinade and refrigerate for at least thirty minutes. Discard marinade and grill or roast those vegetables.

Summer salsa to serve with vegetable kebabs:

#1: Crushed tomatoes, diced green pepper, cucumber, scallions and pickles. This is very tasty with fish and sea foods.

#2: Diced peaches, minced celery, onion and cherries. This is good with lamb, and chicken.

Favorite summertime dip:

#1: Fat free sour cream, minced red onion, white horseradish, avocado, sea salt and pepper to taste.

Summertime smoothie:

1 cup soy, skim or fat free yogurt (6oz,) 3 ice cubes, 1 cup frozen fruit of choice, 2 scoops protein powder,1 tbsp flax seed ground, water to create consistency of choice. Blend to smooth consistency.

Bernice Borow RD, CDN, specialist in weight management helps her patients to achieve success as they improve their health and wellness. She is passionate and dedicated to helping you succeed. Learn more at http://berniceborow.com/

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7 Tips for Eating Healthy While Eating Out

By Michael L McCauley

Many families dine in restaurants several times each week. Especially when both parents work, finding time to cook at home can be challenging. And, if you travel with work, then you are almost forced to eat out a lot.

Dinning out can be a social experience too. It brings the entire family together, even if everyone is going in different directions during the day. Often, other extended family members are included too.

But, dining out doesn't have to mean eating unhealthy. It's important to teach your children how to read a menu and select foods that are good for them. You will be doing them (and yourself) a huge favor if you help them order "smart."

Here are 7 tips that will help you stay healthy while eating in your favorite restaurants:

#1 Choose Vegetables. Order a salad or steamed vegetables with dinner. Most restaurants will substitute steamed veggies for the normal baked potato or rice. Even if they don't allow substitutions, see if you can order veggies on the side. If you order a salad, get the dressing on the side. Then, instead of pouring it on, just dip each bite in the dressing enough to taste it but not drench it.

#2 Avoid Fried Foods. Fried foods are packed with fat and calories. Avoid any entre that is fried and skip the French fries. Ask for a baked or broiled potato instead.

#3 Split entrees. The "normal" portions served at restaurants are usually much larger than a healthy size. Try splitting one entr�e with your dinner companion, or if you're dining alone, package up half and take it home for tomorrow's lunch.

#4 Skip the bread. Many restaurants serve a basket of bread or chips before the meal. These are loaded with calories and just fill you up before your meal arrives. Tell the waiter thanks, but you don't care for bread, and have him take it away. This will help you avoid temptation.

#5 No refills. It's best not to order a sugary soft drink or juice with your meal in the first place. But, if you must, then limit yourself to one glass. When the waiter offers a refill, just say "no thanks."

#6 Order a la Carte. There's no reason to order a full meal if you don't want it. Meals often come with lots of things that we wouldn't normally eat like soup, potatoes, appetizers or dessert. Just order what you want from the a la carte section of the menu. You can even order an appetizer for your main course, if you want.

#7 Go light on condiments. Avoid scooping and dunking. Condiments like catsup can contain a lot of sugar and calories. Mayonnaise or sour cream-based sauces can be packed with fat. Try to use just enough to provide the taste you want.

We hope these 7 tips help make your dining experience both fun and healthy.

Michael McCauley is a Certified Personal Fitness Chef and Nutrition Specialist, author and speaker. Read his blog at http://www.HealthyFamilyFuture.com/blog. His company, Vitaerobics, and its signature approach, The P.O.W.E.R. Path to a Healthy Future, have helped more than 750,000 people create their own healthy family future, and it can help you too. Author of several books, his FREE eBook "Do You Wish Your Kids Ate Better" will get you started on your own path to creating a healthy future for yourself and those you love. Get your copy today, along with 6 of his most popular tip sheets, at: http://www.HealthyFamilyFuture.com/GiftForYou

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