In a perfect world, we would buy all of our groceries organic. Unfortunately, organic food is still more expensive (although the price is continually dropping) or even unavailable. To make wiser consumer choices here is a list of produce with the highest level of pesticide contamination. The following list is based on information and studies by the United States Department of Agriculture (USDA), Consumer Reports, and the Environmental Working Group.

 

12 Produce Foods with HIGHEST Pesticide Contamination

1. Nectarines – 97.3% of nectarines sampled were found to contain pesticides.
2. Celery – 94.5% of celery sampled were found to contain pesticides.
3. Pears – 94.4% of pears sampled were found to contain pesticides.
4. Peaches – 93.7% of peaches sampled were found to contain pesticides.
5. Apples – 91% of apples sampled were found to contain pesticides.
6. Cherries – 91% of cherries sampled were found to contain pesticides.
7. Strawberries – 90% of strawberries sampled were found to contain pesticides.
8. Imported Grapes – 86% of imported grapes (i.e. Chile) sampled were found to contain pesticides.
9. Spinach – 83.4% of spinach sampled were found to contain pesticides.
10. Potatoes – 79.3% of potatoes sampled were found to contain pesticides.
11. Bell Peppers – 68% of bell peppers sampled were found to contain pesticides.
12. Red Raspberries – 59% of red raspberries sampled were found to contain pesticides.

    
    

    12 fruits and vegetables with the LOWEST amount of pesticides. Notice that many of these have thick, inedible skins which protect the fruit.

1. Asparagus
2. Avocados
3. Bananas
4. Broccoli
5. Cauliflower
6. Corn (However, almost all corn is genetically modified)
7. Kiwi
8. Mangoes
9. Onions
10. Papaya
11. Pineapples
12. Sweet Peas

 

Calcium’s Role In The Body

Calcium is the most abundant mineral in the body. The bones contain more than 99% of the body’s calcium. Other than building and maintaining bone and teeth, it is also important for:

the contraction of muscles,regulation of the heartbeat, transmission of nerve signals, normal clotting of blood, and calcium plays a role in many enzyme functions.

 

Calcium Absorption   (Oh!  This is SO important!!)

Calcium comes in several forms. These forms vary greatly in their ability to be absorbed by the body and in their ability increase bone density. The most commonly seen forms of calcium supplements are:

• Calcium oxalate
• Calcium carbonate
• Calcium citrate
• Calcium citrate-malate.

Comparison of calcium absorption rates:

• Oxalate is the least absorbable.
• Carbonate absorption can be as low as 22%.
• Citrate-malate is the most absorbable — it has been measured at 42%, nearly double that of carbonate.

Calcium Absorption and Vitamin K2   (Oh!  This is So, SO important!!)

Research is showing consistently solid evidence that vitamin K2 (different from K1!) appears to be especially key in maintaining bone mineralization and limiting the formation and lifespan of osteoclasts, cells which break down bone. K2 is preferentially used by the body to deposit calcium in appropriate locations , such as in the bones and teeth, and prevent it from depositing in locations where it does not belong, such as the soft tissues.  This nutrient is vital to supplement if you are not getting adequate amounts in your daily diet (and most people don’t).

 

Calcium Absorption and Magnesium  (Yes, also extremely important!)

Calcium (Ca) must always be combined with magnesium (Mg). The reason is that a high-calcium or calcium-only intake will result in a net calcium depletion of the bone tissue. The body must always maintain Ca/Mg in a specific balance in the bloodstream. If the human being overdoses on calcium only, the ingenious body will dissolve bone tissue to obtain the magnesium necessary to keep the blood balance.

This important fact is sometimes neglected by medical doctors. A common practice is to prescribe 1 or 2 grams of calcium only, while neglecting magnesium. A recipe for disaster.

The proportion of Ca to Mg is about 2 to 1. Most high-quality calcium preparations will also present magnesium in the right proportion. Or you can buy them separately.

Inflammation. It’s a normal process that is designed to help your body recover, which causes the occasional ache or pain. In small doses, this is fine. But if you’re constantly putting your body under stress—whether from work, illness, or even excessive exercise—your body flips into protection mode. The inflammation that’s meant to protect you instead causes your body to fight against itself. The system breaks down, and you become more vulnerable to injury or even disease.

The process of healing your body can be improved with several small, simple changes. For example, many foods contain anti-inflammatory compounds that can alleviate pain and swelling, and help protect your body. Amanda Carlson-Phillips, the vice president of Nutrition and Research at Athlete’s Performance, shared this list of foods which provide the most powerful boost to your body’s ability to regulate and reduce inflammation.  Here are her top 10:

Cinnamon
Once considered more precious than gold, cinnamon is one of the world’s oldest and most coveted spices. Research has shown that cinnamon not only reduces inflammation but also fights bacteria, assists with blood sugar control, and enhances brain function. Sprinkle cinnamon over yogurt, cereal, or oatmeal, or add it to a smoothie or a glass of low-fat milk.

Ginger
This flavorful root is available all year and used in everything from soda to stir-fries. Ginger contains several anti-inflammatory compounds called gingerols, which may relieve joint pain, prevent free radical damage, protect against colorectal cancer, and increase immunity. Ginger is also a natural anti-emetic, often used to alleviate motion sickness and morning sickness. Steep a couple of slices of ginger in hot water for ginger tea or blend it with soy sauce to top a stir-fried dish.

Onions
Onions are packed with sulfur-containing containing compounds, which are responsible for their pungent odor and associated with improved health. These widely-used and versatile vegetables are believed to inhibit inflammation and linked to everything from cholesterol reduction to cancer prevention. Try using onions as a base for soups, sauces, and stir-fries. Other foods with the same benefits include garlic, leeks, and chives.

Tart Cherries
One of the richest known sources of antioxidants, tart cherries are an anti-inflammatory powerhouse. New research suggests that tart cherries offer pain relief from gout and arthritis, reduce exercise-induced joint and muscle pain, lower cholesterol, and improve inflammatory markers. Drink a glass of tart cherry juice in the morning with breakfast or combine dried tart cherries with nuts for a snack.

Walnuts
Walnuts are one of the healthiest nuts you can eat. They’re loaded with anti-inflammatory, heart healthy omega-3 fatty acids and provide more antioxidants than Brazil nuts, pistachios, pecans, peanuts, almonds, macadamias, cashews, and hazelnuts. Walnuts are also a great source of protein and fiber. Top yogurt or salad with a handful of walnuts or eat raw walnuts as a snack.

Turmeric
A mustard-yellow spice from Asia, turmeric is a spice often used in yellow curry. It gets its coloring from a compound called curcumin. The University of Maryland Medical Center found that curcumin can help to improve chronic pain by suppressing inflammatory chemicals in the body. Make a homemade curry with turmeric or mix it into other recipes once or twice a week.

Pineapple
This tropical yellow fruit contains the enzyme bromelain, which is helpful in treating muscle injuries like sprains and strains. According to a study in the journal Inflammatory Bowel Disease, this enzyme may also help to improve digestion along with aches and pains associated with rheumatoid arthritis. Add pineapple to a smoothie or salad to help improve your body’s tweaks and twinges.

Flaxseed
Flaxseed is packed with omega-3 fatty acids which can help to reduce inflammation in the body. The Harvard School of Public Health reports that omega-3 found in flaxseed may help in blocking pro-inflammatory agents. Grind flaxseed to release the oils, and then add a spoonful of it to your salad, oatmeal, or yogurt. For more omega-3-rich foods with anti-inflammatory benefits, eat soybeans, extra-virgin olive oil, and fatty fish like salmon and tuna.

Carrots
Colorful orange carrots are rich in carotenoids, a group of phytochemicals known to help protect cells from free radicals and boost immunity. They also help regulate inflammation, according to the University of Rochester Medical Center. Add carrots to your salad or cook them as a side dish for any meal. Other carotenoid-rich foods include apricots, tomatoes, sweet potatoes, squash, and pumpkin.

Dark, leafy greens
Dark, leafy greens like spinach and kale are packed with flavonoids, a phytonutrient that boost heart health and may help ward off cancer. According to the Alzheimer’s Association, flavonoid-rich foods may also reduce inflammation in the brain, possibly slowing the progression of Alzheimer’s disease. Eat a spinach salad a few days a week for a powerful punch of flavonoids. Other good sources are kale, soybeans, berries, tea, or even a glass of wine.

By Kimberly Brown, M.S., R.D
Not since the public outcry against fat has there been such uproar about popular nutrition–the message in the mainstream media seems clear: It’s protein you want not carbs! With all the hype, no wonder so many of us are second-guessing our eating habits. In truth, the message about carbohydrates has been so over-simplified that many people are skimping on the most critical energy source the body has.

Restricting carbohydrates can zap energy levels, compromising the quality of workouts and negating the benefits of a fitness program.

Here’s the simple truth: There are many high-carbohydrate foods beneficial to both your health and athletic performance. The key is choosing the right carbs.

Following is a breakdown of ten of the best energy-sustaining foods, all loaded with powerful nutrients to keep your body running on premium fuel.

1. Rolled Oats
Heart disease still tops the charts as the No. 1 cause of death among women, so it’s no surprise that the Food and Drug Administration recommends women on a 2,000-calorie daily diet eat about 30 grams of fiber a day.

With a mere half cup of cooked oats providing four grams of dietary fiber, adding rolled oats to your diet will help you meet this recommendation.

Fiber not only helps reduce risk for heart disease, it slows glucose absorption into the bloodstream, helping maintain peak energy levels and curb appetite. Rolled oats are also an excellent source of B vitamins (great for stress management and energy production) and contain a significant amount of zinc for immune function.

2. Lentil Soup
Lentils produce a low-glycemic response, meaning you won’t experience a spike in blood sugar followed by an energy-sapping crash. Also loaded with dietary fiber (eight grams per half-cup serving), lentils provide the feeling of satiety, helping mute those intense cravings for sweets. Lentils also are packed full of folic acid, a nutrient essential for keeping cardiovascular risk low and guarding against birth defects.

3. Fresh Figs
Just three figs provide a whopping 30 grams of good carbohydrates along with a multitude of B vitamins, calcium and potassium to help ensure peak muscle function and optimal bone health. Figs also are an excellent source of soluble pectin fiber, shown to lower cholesterol and ultimately reduce cardiovascular risk. For a tasty snack, try serving quartered fresh figs with a dollop of reduced-fat ricotta cheese or flavored yogurt.

4. Roasted Chestnuts
In comparison to other calorie- and fat-dense nuts, chestnuts contain less than one gram of fat per ounce while providing a hefty dose of fiber, vitamin C and folic acid, nutrients important for immune function, formation of collagen and reduced risk for cardiovascular disease. Chestnuts are tasty in stuffing, pilaf, vegetable side dishes and soups. Or try them as a snack by themselves.

5. Blueberries
A one-cup serving and a mere 80 calories later, you get 20 grams of energy-enhancing carbohydrates, four grams of appetite-curbing fiber as well as a significant amount of vitamin C, a potent antioxidant that keeps the immune system revved. Blueberries have the highest ORAC (oxygen radical absorbance capacity) score of any fresh fruit, which means they can destroy free radicals in the body before they cause damage to healthy cells.

In addition, the dye that makes blueberries “blue” has been shown to improve memory, balance and coordination. Blueberries are a tasty addition to cereals, salads and smoothies. In the colder months when fresh blueberries are less prevalent, opt for the frozen variety.

6. Low-fat Plain Yogurt
Yogurt has always been touted as a nutritional powerhouse, partly because it’s loaded with calcium, a critical nutrient considering osteoporosis affects 20 million women each year. Rich in vitamin B-12, yogurt also helps prevent fatigue. And plain yogurt just may be the perfect recovery food for athletes, as it promotes glycogen replenishment and muscle recovery.

Give yourself an energy boost after your next workout by slicing a ripe banana into a cup of plain yogurt. Make sure your yogurt contains active cultures called probiotics, hugely beneficial to immune function.

7. Rice Bran
The USDA reports more people are eating refined white bread, which lacks quality nutrients due to processed flours. Rice bran boasts superior nutritional credentials, with five grams of carbohydrates and more than two grams of fiber in a mere two tablespoons.

Furthermore, it provides 23 percent of the RDA for magnesium, a nutrient directly responsible (along with calcium) for the production of adenosine triphosphate (ATP), for energy during metabolism, as well as conversion of glycogen to glucose for use as the body’s fuel during exercise.

Rice bran can replace up to half the flour in any quick bread or muffin recipe and be added to recipes for meatloaf and casseroles. If you don’t plan on baking in the near future, try sprinkling rice bran on cereal, salad or yogurt.

8. Whole Wheat Pasta
Despite some concerns about the glycemic response of large portions of pasta, this common carbo-loading meal can be a healthful addition to your diet. Whole wheat pasta provides nearly 40 grams of energy-rich carbohydrates per one cup (cooked) serving. In addition, whole wheat pasta provides five grams of dietary fiber, most of it insoluble fiber, shown to reduce risk for breast cancer.

To ensure you are buying the healthiest whole wheat pasta, look for at least four grams of dietary fiber and five grams of protein per two ounces dry (or one cup cooked) serving. Be sure to watch portions and try to add a protein (chicken, ground sirloin) to your plate to avoid craving that second pasta portion. And, of course, add some veggies for color, fiber and an array of health-enhancing nutrients.

9. Sweet Potatoes
Despite this vegetable’s impressive nutritional profile and appealingly “sweet” flavor, consumption of sweet potatoes is on the decline. A look at the facts might change your mind about this nutrient-dense veggie: A four-ounce sweet potato contains a mere 143 calories with a whopping 28 grams of carbohydrates and more than 100 percent of your daily requirement for beta-carotene.

A sweet potato also packs in more than a quarter of your daily needs for vitamins C and E, nutrients shown to prevent cell damage in athletes competing in extreme environments (altitude, heat, cold, pollution), as well as enhance muscle recovery after intense training. Sweet potatoes are also an excellent source of iron. Expand your intake of sweet potatoes beyond Thanksgiving by stirring them into chili, adding some to your favorite potato salad recipe, and adding shredded raw sweet potato into hamburger, meatloaf and meatball mixtures. Also, try using mashed sweet potato as a ravioli stuffing.

10. Oranges
Considered by many to be winter’s most delicious fruit, oranges are rich in natural sugars for a quick energy boost, yet provide three grams of fiber for sustained energy. In addition, just one navel orange meets an entire day’s requirement for vitamin C, while providing immune-enhancing flavonoids, helping to keep colds and flus at bay.

Your heart will also benefit from the folate in oranges. Opt for the whole orange (rather than juice), and be sure to eat the spongy inner layer that lies right under the colorful part of the skin to ensure you are receiving energy-sustaining fiber. Besides using oranges as a tasty, convenient snack, try adding sections of oranges to salads or smoothies, or using the juice as a marinade for meat.

Question……

Baby Carrots: Bad for You?

I recently received an email warning about eating baby carrots because they are washed in chlorine when they are processed. Is this a legitimate concern?

Answer….. (Published 8/12/2011)

No. The warning you received is an Internet hoax that has been circulating for a few years. First, a definition: when we speak of baby carrots, we’re referring to those uniformly short pieces of carrot packaged in plastic bags. They’re not true “baby” (immature) carrots, which are sometimes sold with some of their greens attached to show that they’re the real deal. In reality, they are actually cut and shaped pieces of large carrots.

Baby carrots were introduced in the 1980s by a California farmer who wanted to salvage twisted and knobby carrots that were being thrown away as too unattractive to sell. Misshapen carrots can amount to as much as a third of a farmer’s crop; discarding them represents a significant loss. At first, baby carrots were cut and sliced by machine from the otherwise unsalable carrots, but today, they come from carrots specially bred for sweetness and uniform orange color.

It is true that these cut-and-shaped carrots are rinsed in a chlorine wash to eliminate bacteria (including E. coli and Salmonella) that can cause food-borne illnesses. Afterward, they’re rinsed again with potable water to remove the chlorine. Most other pre-cut vegetables and fruit are treated the same way. If the e-mail warning you received said that the white film that develops on stored baby carrots is the “chlorine rising to the surface,” that’s not true either. The film is a result of the dehydration of the cut carrots – you would see the same thing if you cut a regular carrot and stored it in the refrigerator.

I’m not a fan of baby carrots because I don’t like their taste. I prefer organic whole carrots. But there’s no health reason to avoid baby carrots if you like them. Look for organic ones. To give them their due, since baby carrots were introduced, carrot consumption in the U.S. has increased 33 percent.

Andrew Weil, M.D.

 

According to fitness expert, KC Craichy, here is a list of the top 10 No-no’s!

1.  Doughnuts

2.  French fries and almost all deep fried foods

3.  Fast food hamburgers, hot dogs, sausages, and all factory farmed meats

4.  Produce and meats raised using Genetically Modified Organisms

5.  Corn by-products

6.  Alcoholic beverages

7.  Soft drinks, conventional coffee, sports drinks (with artificial colors, flavorings, and unhealthy sweeteners)

8.  Sugar and artificial sweeteners (aspartame, sucralose, etc.)

9.  Peanut butter (conventional national brands with partially hydrogenated oils and high fructose corn syrup)

10.  Foods made from bleached white flour, white bread, pastries, cakes, etc.