Uncoding Fruits and Vegetables

Fruit & Vegetable Codes

Most fruits and vegetables have little stickers on their skin.  These stickers tell us how that fruit or vegetable was grown. If is has a 4 digit number then pesticides were sprayed on it. 

If it has a 5 digit number, with the first number being a 9, then it has not been sprayed with pesticides. 

If it has a 5 digit number being with an 8 then it is genetically engineered (see glossary). 

Codes: look at the stickers on the pieces of fruits and vegetables,

4 digit number:  may be grown with use of pesticides/insecticides, not organic

5 digit number, starting with “9”:  Organic

5 digit number, starting with “8”:  Genetically engineered

*it's best to buy organic or local

The Environmental Working Group (EWG) researched which fruits and vegetables has the highest and lowest levels of pesticides to help us determine which ones to buy organic and which ones can be bought non-organic (or with a 4 digit number sticker).

Buy these Organic (highest in pesticides if not organic)

apples

celery

cherries

grapes (imported)

lettuce

nectarines

peaches

pears

potatoes

spinach

strawberries

sweet bell peppers

Buy these Non-organic (lowest in pesticides if not organic)

asparagus,avocado

bananas

broccoli

cabbage

eggplant

kiwi

mango

onions,

pineapple,

sweet corn

sweet peas (frozen)

*Fruits and Veggies with tough skins are less susceptible to pesticides.

Strengthen the Immune System

Studies have linked a number of foods and nutrients to the strengthening of the immune system:

• Vitamin C (citrus fruit, broccoli)
• Vitamin E (nuts, vegetable oils, and whole grains)
• Garlic (also a natural antibiotic)
• Zinc (beef, turkey, beans, oysters, crab)
• Bioflavenoids (fruits and vegetables)
• Selenium (chicken, whole grains, tuna, red snapper, lobster, shrimp, garlic, egg yolks, sunflower seeds, brown rice)
• Carotenoids (carrots, yams)
• Omega-3 Fatty Acids (nuts, salmon, tuna, mackerel, flaxseed oil)

Useful Tips

• Washing your hands thoroughly and often with soap and warm water, particularly before eating and after using the bathroom. This reduces the number of organisms that can enter your body.

• Cooking meat thoroughly to kill dangerous bacteria and other microorganisms.

• Getting at least 8 hours of sleep every day — deep sleep stimulates and energizes the immune system.

• Maintaining a healthy weight — obesity can lead to a weakened immune system.

• Exercising at least 30 minutes most days of the week — physical activity stimulates the immune system and helps with weight maintenance or reduction.

• Consuming alcohol moderately — while one drink does not appear to affect immune response, having three or more drinks in a short period starts to impair white blood cells' functioning.

• Eating less sugar — 100 grams of sugar, the amount in one 12-ounce can of regular soda, can reduce the ability of white blood cells to kill germs by 40 percent for up to 5 hours!

• Becoming a non-smoker — smoking leads to lung and other cancers, and also weakens the immune system.

• Reducing and managing stress, such as effective time management — long periods of feeling stressed weakens the immune response.

Since, we are entering the winter months it is important to take these steps to help our bodies fight colds and other various illnesses. 

Stay Healthy-Stay Active-Stay Knowledgeable

Paper or Plastic?

Plastic Bags

Plastic is a very new material, so we don't know exactly how long it takes to decompose.  However, researchers say it may take 500-1,000 years!  Wow! That is a long time.  It takes this long because microbes don't recognize polyethylene--the major component of plastic bags--as food, breakdown rates by this means in landfills is virtually nil.

• Shoppers worldwide are using 500 billion to 1 trillion plastic bags per year.  This translates to about a million bags every minute across the globe.
• Every year, Americans throw away some 100 billion plastic bags.
• The energy needed to manufacture and transport disposable bags eats up more resources and creates global warming emissions.
• The production of plastic bags requires petroleum and often natural gas, both non-renewable resources that increase our dependency on foreign suppliers.

 

A river in China, choking on plastic

• When it rains, all the plastic bags that people toss into the trash are washed down the stormdrains, which lead directly to our rivers and oceans

Paper:

To make all the bags we use each year, it takes 14 million trees for paper!

So...Neither.  Bring your cloth bags to the grocery store! 

*Remember you can always take your plastic bags back to the grocery store and they will recycle them.

Get Active..Take the pledge...just sign below.

OCA

Check out this great site:

http://organicconsumers.org

Enjoy all the Health Benefits of Green Tea

Green Tea

Green tea is originally from Asia and has been used as a medicine in China for 4,000 years!  Green tea is made from the top two leaves and buds of a shrub, Camellia sinensis.

How much do I need:2-3 cups a day

Green Tea's Job:    

Decreases risk for bacterial or viral infections

Heart disease

Cancer

Stroke

Dental diseases

Osteoporosis

Promotes fat loss

Re-hydrates the body

Protects the liver (from alcohol, toxins)

 Increases exercise endurance

Improves cognition

Protects against Alzheimer's Disease and Parkinson's Disease

Green Tea Sources:  Chinese Green Teas, Indian Green Teas.  The most stringent standards for organic produce are found in California, Japan and Germany.

Storage:  

Store in a tightly constructed opaque container to protect it from light, moisture, and food odors.  Dark glass or ceramic containers are best; tins often leak. Use a small container just large enough to accommodate the amount of tea; tea exposed to the air in a half-empty large container will continue to oxidize.  It's best to store tea in a dark, cool, dry cupboard. Tea stored in the refrigerator is vulnerable to moisture and odors from other foods.

Prepare: loose tea, use a small food scale. Use three grams of tea to five ounces of water if brewing tea in a small teapot; four grams of tea to eight ounces of water for other methods. Pour 8 ounces of water into the tea pot.  

Side Notes: 

*Most high-quality teas will produce a pale green to yellow-green cup.

*1 ounce of tea = 15 to 30 cups
*Green tea contains caffeine, although half that is found in coffee.  

 

For more information check out:

 

http://www.madehow.com/Volume-5/Green-Tea.html

Water in a Plastic Bottle

What are the Dangers from Drinking out of Plastic Bottles!?

Most "one-use" plastic bottles are made out of a plastic called polyethylene terephthalate or PET. 

Other "re-usable" plastic bottles aka Nalgenes are made out of Bisphenol A aka BPA.

There is a lot of debate about the potential human dangers to drinking out of a bottle that contains BPA.

Potential Dangers:

In August a government panel expressed concern that BPA's can leach into the liquids causing neural and behavioral problems in children. Especially, since BPA's leach into hot liquid 55 times faster.

It is thought to block male hormones at high levels and acts like estrogen at low levels.

It has been found that trace amounts of BPA do seep into room-temperature water.

PET bottles are often linked to bacterial contamination when they are reused.

The Environmental Impact:

By switching to a reusable bottle, you're keeping about 168 plastic bottles out of landfills every year!

• Tap water creates less pollution and uses far less energy and natural resources than the transporting and

manufacturing of plastic water bottles.
•Bottled water costs as much as $10 per gallon—tap water costs less than one cent per gallon.
• Nationally, local governments spend $43 billion per year to deliver some of the highest

quality water in the world.

•Nationally, only 10% of plastic water bottles are recycled—90% end up

as either garbage or litter.

• We spend millions annually to clean up plastic

bottles that litter our highways, parks and

open spaces.

So... What Materials are Good to Drink out of?

Stainless Steel or Glass

Neither of these materials will leach into the liquid that they are containing.

Resources:

 http://www.time.com/time/magazine/article/0,9171,1722266,00.html#ixzz12RiOJFog

 http://mindchimes.net/2007/04/07/are-pet-bottles-hazardous-to-health/

http://www.tappedthemovie.com

http://storyofstuff.org/bottledwater

http://www.livestrong.com/article/131685-health-effects-plastic-water-bottles/#ixzz12Rm0FUdN

The overall summary is drink water for health not for toxins!

The Power of Water

Water is SO important for our bodies and most of us don't drink enough.  I never realized how many people don't drink enough water until I started asking patients in the clinic about how much they drink.  Many asked does Diet Coke count? Does tea count?  Coffee?  And boy was I surprised.  Many people asked What's the big deal about water?  Why should  I drink it?  How much should I consume?   And no, diet soda, coffee, and tea do not count.  In fact, those are diuretics (remove water faster from the body), so for every glass of the above, we should have two cups of water (to replace the water that left our body).                

Water: is the back bone of humans and the earth.  In a strange way water is what connects us to the rest of the world.  Interestingly enough there is 70% of water in an adult’s body and 75% of the earth’s surface is covered with water. 

How much do I need:  8-10 glasses a day

Water's Job:  

Removes toxins

Cushions body joints

Stabilizes blood pressure

Defends against blood clots

Encourages bowel movements

Maintains normal kidney function

Hydrates skin

Lowers incidence of urinary tract infections

Decreases headaches

Stimulates the immune system     

Water Sources:  faucet, drinking fountain

Books:

The Secret Life of Water by Masuro Emoto

http://www.buzzle.com/editorials/1-6-2006-85630.asp

Tomorrow's Post: Let's Talk about Bottled Water!

Food Sources

Many people have asked about where to find more information about food?

Here are some resources for you to help you decide what to purchase at the grocery store or farmer's market.
Books:
1. Michael Pollan's series
http://michaelpollan.com/books

2. Eating Animals by Jonathan Safran Foer
http://www.eatinganimals.com

3. Skinny bitch
http://www.skinnybitch.net

Movies:
1. Black Gold
http://www.blackgoldmovie.com

2. Tapped
http://www.tappedthemovie.com

3. Food Inc.
http://www.foodincmovie.com

4. Fresh
http://www.freshthemovie.com

Fiber

Today I am going to tell you about fiber and all its wonderful characteristics! I hope you enjoy......

I like to think of fiber as the garbage truck of the body. 

Since, your body does not digest fiber, it is able to carry toxins out of your body!  Good-bye toxins! 

Fiber provides your body with omega-3 fatty acids (which are good for your heart)!  Hello nutrients!  

Fiber's History:  Egyptians carried flaxseed (a great source of fiber) in their medical bags.  For 8,000 years flaxseed has been used as a source for sustaining energy.

How much do I need:  25 grams/day

Fiber's Job:  helps you stay fuller longer, protects your colon, lowers cholesterol and blood sugar levels and helps to detox.           

                    

Fiber Sources: 

• fruits: citrus, figs, pears, apples
• vegetables: Carrots, peas, brussel sprouts, broccoli, artichokes
• whole grains
• legumes
• whole-wheat flour
• wheat bran
• nuts: almonds
• oats
• beans: navy, garbanzo, kidney
• barley
• psyllium
• ground flaxseed 
• bulur
• quinoa
• brown rice

Side Note: foods that are low in fiber are:  refined or processed foods (the nutrients are removed). 

Some examples:

• canned fruits and vegetables
• pulp-free juice
• white bread and pasta
• non-whole-grain cereal 

When food are refined, the outer coat (bran) is removed from the grain. 

To Supplement or not to Supplement with Fiber?
Answer: Fiber supplements do not provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do.  The body also gets used to these supplements and then when they are no longer taken...constipation settles in. 

Notes on Storage/Use Flaxseed:

• Ground flaxseed: keep in refrigerator, lasts 30 days
• Whole flaxseed: grind in food processor, blender, or coffee grinder.  Body does not gain the benefits from whole flaxseed, it has to be ground.  Whole seeds last 1 year.  However, the body can't process whole flaxseed so it has to be ground before we eat it.
• There are 30 grams of fiber for every 100 grams of dry seed. 

How do I add fiber to my diet? 

Ground Flaxseed:  add 1 TBSP to yogurt, toast, smoothie, muffin mix, oatmeal, pancakes, waffles, meat loaf, casseroles, or burgers.  Sprinkle it on salads or cooked vegetables.

 

Fiber

• 2 grams: 1 medium banana, 1 medium carrot, broccoli (1/2 cup), green beans (1/2 cup), medium-size potato, spinach (1/2 cup)

• 3 grams: 1 medium apple, 1 sweet potato, blueberries (1 cup), medium-size orange, peas (1/2 cup), strawberries (1 cup), wheat germ (crude- 1/4 cup), white flour (1 cup).

• 4 grams: oat bran, uncooked (1 cup), oatmeal (1 cup cooked), popcorn (air-popped 3.5 cups), seedless raisin (2/3 cups)

• 6 grams: 10 dried dates, 10 dried prunes, lima beans (1/2 cup)

• 8 grams: avocado, bran 100%, raspberries (1 cup)

• 9 grams: cornmeal, white (1 cup), soy flour (low-fat 1 cup)

• 13 grams: kidney beans, red, bolied (1 cup)

• 14 grams: flour, whole-wheat (1 cup)

• 21 grams: corn bran (1/3 cup)

Do you have any interesting ways that you add fiber to your diet!? Please, feel free to share.