Organic: Is it Good or Bad

Organic Farming was created as a way to preserve a crop's life cycle. In conventional farming the farmers apply chemicals to promote plant growth, spray insecticides to reduce pests and disease and use herbicides to manage the weeds. On the other side of the spectrum organic farming is all natural. Farming use natural fertilizers like manure and compost to feed plants, they use beneficial insects and birds, reproductive disruption or traps to reduce pests, and they rotate crops, turn the soil, hand pick weeds or put down mulch to prevent pesky weeds.

So, why should we eat organic? According to a report by "The Organic Center" organic fruits and vegetables deliver more nutrients per average serving than conventional crops. They contain more protective phytonutrients such as poly phenols and antioxidants pigments. The pesticides that are on most conventional crops linger on the produce in the market but they too small to cause known health problems, yet the effects over extended periods of time have not been studied. Children, infants, pregnant woman, and elderly people may be more vulnerable to these pesticides.

If you're "going green" organic foods can greatly decrease your carbon footprint. Organic farming is both environmentally friendly (reduces the amount of water and soil needed) and it reduces the pollution put into the atmosphere (most pollution that comes from farming comes from the pesticides). Because most organic foods are grown locally, there is less pollution from transport trains and trucks.

Many people complain about the cost of organic foods but in reality there is more work that goes into the food. The growing process is mostly done by hand which means there needs to be more workers ergo higher prices. To keep from damaging you checkbook buy crops when they are in season and try comparison shopping. Organic foods that are in season will have the most nutrients and be of the highest quality. When crops are in season try freezing the extras to that you can enjoy your favorite fruits and veggies all year long.

Make sure to get what you want when you are shopping. Products that are certified as at least 95% organic may display the USDA green and white organic seal. When a product says it is 100% organic there is no synthetic ingredients in it. If something says it is "made with organic ingredients" it has at least 70% organic ingredients and will never have the USDA seal. If the food contains less than 70% organic ingredients it cannot say the word organic on it. Products that have natural ingredients are not the same as products with organic ingredients. Natural means that they were processed not grown with the least amount of chemicals possible.

Remember to always wash your produce before consumption and enjoy your fruits and vegetables.

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Improving Health with Functional Foods

Functional foods have unique elements that improve the natural health functioning in your body. You may already eat functional foods if you spread cholesterol reducing margarine on your toast, drink calcium-fortified orange juice, scramble DHA-enhanced eggs, eat cold-water fish, eat whole fruit, or eat vegetables.

Mom use to always say, “An apple a day keeps the doctor away”. She may not have known about functional food but she was headed down the right path.

Natural occurring Functional Foods are separated into: carotenoids, fatty acids, flavonoids, probiotics, phytoestrogens, and soy protein.

Carotenoids: Carrots, pumpkin, and sweet potato all neutralize free radicals that attack cells, and boosts antioxidant defenses. Spinach, kale, collards and eggs it is believed contribute to healthy eyes. Tomatoes, watermelon, and pink grapefruit may help with maintaining a healthy prostate.

Fatty Acids: Walnuts, flaxseed, salmon, tuna, anchovies, and mackerel may help keep the heart, brain and eyes healthy.

Flavonoids: Green tea, chocolate, apples, grapes and onions may keep your heart healthy while it boosts your antioxidant defenses.

Probiotics: Some yogurts and other cultured dairy products may improve your healthy gut and your immune system

Phytoestrogens: Soy beans and soy based foods may help keep bones healthy and may contribute to a healthy menopause.

Soy Protein: soy beans and soy based food may reduce the risk of coronary heart disease.

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Food and Your Mood

When you are stressed you usually go after sweets, right? It’s obvious that your mood controls what food you eat but did you know that the food you eat can also change you mood?

Neurotransmitters (Nurr-oh-trans-mitters) in your brain help control your mood. Food intake helps to determine which neurotransmitters are made. So if you eat certain foods your brain may make more of one type of neurotransmitter which will definitely affect your mood. Proteins, carbohydrates vitamins and minerals all help to control neurotransmitter productions.

If you’re feeling down eat a small amount of carbs: whole-grain cereal, whole-wheat pasta, yogurt with fruit. This will create a relaxed and calm feeling by creating serotonin (Ser-oh-tone-in). Other things that may help to eat are salmon, tuna, sardines, anchovies, walnuts and flaxseed. Need help relaxing or sleeping while getting rid of cravings? Eat some brown rice, plain oatmeal, whole grain cereals or fresh fruit these also create serotonin.

Need energy? If you have an exam or interview coming up eat lean protein with healthy carbs so you can create dopamine (Dope-a-mean) and norepinephrine (Nor-eppa-niff-rinn). Lean protein consists of: Meat, low-fat dairy, and eggs. When feeling like you need some extra energy or are feeling stressed do not eat junk food! Although they will make you feel better, when the energy from the sugar drops you will be right back where you started. Instead of the usual coffee and donut for breakfast have oatmeal topped with berries and a hardboiled egg. For lunch forget the fast food that you went out to get and instead pack a turkey sandwich on whole-wheat bread with some vegetables on the side. For dinner throw out the frozen fish nuggets and tater tots and treat yourself to Grilled Salmon, broccoli, brown rice, and a green salad. In the evening, try not to drink a lot of alcohol. Although alcohol may help prevent heart disease (1 glass for women and 2 for men), it can also lead to weight gain, difficulty sleeping and decreased concentration

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Getting Fit For Summer

Getting in shape for summer is easy. You can get your routine going and tan your legs, arms, and stomach. Follow your diet and discuss our fitness routines with your doctor.

The first part is interval training: this is one of the best ways to burn fat. If you are a beginner try walking at a moderate pace for 2 minutes then walk/run at a faster pace for 1 minute then switch back to the moderate walking pace. You can do the same exercise with a step machine by increasing the resistance. As you improve switch the speeds so that you are working hard for 2 minutes and easy for one. This exercise should be done 3 days a week, 30 minutes each time.

Tone and sculpting gives you a great looking body and boosts metabolism. This routine should be done 2 days a week for 20 minutes each session. Target the large muscle groups (chest, thighs, back, and buttocks) while alternating exercises to include the small muscles (shoulders, arms, and abdominals). Try doing ab-crunches, biceps curls, triceps extensions, and shoulder presses one day and bent-over rows, squats, lunges, and push-ups the next. Do approximately 8-12 repetitions for each activity. The weights should be heavy enough that muscles are fatigued by the last repetition.

It is important to stay flexible to avoid injury. Try stretching everyday, if that isn’t possible stretch at least 3 times a week. Before stretching warm-up your muscles (this can be accomplished by a 5 minute walk). Ease into stretching by holding for ten seconds and try to work up to 90 seconds. Do not bounce while stretching! Exhale while you stretch.

After a month of working the results will shock you. You will see the difference in muscle tone, energy levels, and weight loss. You may even gain enough confidence to try on some of your old close that were a little tight last time!

Staying Young While in the Sun

Everyone desires beautiful skin when they get older; nobody wants to have wrinkles. Protecting your skin must take place from the early stages of life. Younger people don’t think of putting on sunscreen as a way to preserve their skin but as a hassle. It seems ridiculous to have to apply sunscreen for basic outdoor activities. Sunscreen can help preserve younger skin but there are other ways to make your skin glamorous.

Before heading outdoors, always put at least SPF 30 sun block on and wait 20 minutes so that the sunscreen can react with your skin’s oils. This prevents UVB rays from reaching the skin. UVB rays burn and age skin. UV protected sunglasses are also essential. Protecting your eyes will prevent serious eye problems that may surface later in life. The type of clothing worn outside can reduce the sun’s effects on the skin. Long-sleeved shirts and wide-brimmed hats will reduce the amount of the sun’s rays beating down on the body. The time of the day is also important to staying young. In the hours between 10am and 4pm the sun’s rays are the harshest so try to avoid being outside for any lengthy period of time. It is also important to protect your skin in all types of weather. On a cloudy day 80% of the sun’s rays can bleed through the clouds.

Nutrition also keeps the skin glowing. There are a wide range of vitamins and minerals that can help keep your skin beautiful. Antioxidants such as beta carotene, vitamin E, and vitamin C are great at helping keeping healthy skin.

Make sure to protect your skin over summer. You will be looking younger and more radiant everyday!

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