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It seems like now-a-days, every other product you pick up at the grocery store claims to be organic or natural.  But, often these products are also higher in cost than their non-organic counterparts.  So, the question really becomes, is organic worth the cost?  Am I doing my children and family an injustice by not serving organic foods or am I really just wasting my money?  Well, the answer isn’t as simple as most people would like.  There are a lot of different factors, such as family economics, that make organic nutrition a very personal choice for each individual family.  Here I explore a few of those deciding factors. 

SAFETY  

The main safety concern between conventional and organic products is pesticide residuals and presence of E. coli.  It’s important to remember, though, that all foods are covered under US Food Safety and Regulation Laws despite the production method.  USDA sources show that pesticide residues are considerably lower than the government threshold, although lower in organic produce.  However, E. coli has been documented in several studies to be more prevalent in organic produce, especially in the farms using animal manure fertilizer and ‘low input’ farming methods. 

Because the research on the effect pesticides, herbicides, antibiotics, and hormones may have on our body is still fairly inconclusive, if this is the deciding factor for you, there are two lists that you may follow to significantly decrease your ingestion: the Dirty Dozen and the Clean Fifteen. 

The Dirty Dozen (foods with the highest chemical residues) include:

Peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes (imported), carrots, and pears

The Clean Fifteen (foods with the lowest chemical exposures) include:

Onions, avocados, sweet corn, pineapple, mangos, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomatoes, and sweet potatoes

NUTRITION CONTENT

Whether or not organically grown food products are more nutritious than their conventional counterparts is an ongoing debate.  Large-scale study reviews produced in the UK and France demonstrate few nutrient differences between conventional and organic products. 

However, here are a couple possibilities to consider in nutrient differences:

-          Some organic fruits, vegetables and juices may contain more phytochemicals

-          Organic meats may reduce the development of human antibiotic resistance

-          Pasture-raised, grass-fed beef contains less total fat than meat from grain-fed animals

-          Consumption of organic dairy has been connected with a lower incidence of eczema during the first two years of life (more research is still needed!)

-          Meat and milk from pasture-raised, grass-fed animals may contain greater levels of heart beneficial fatty acids such as omega-3, alpha-linolenic acid and conjugated linoleic acid

PERSONAL AND FAMILY ECONOMICS

The price for organic produce and products is generally higher than their conventional counterparts.  However, buying conventionally grown produce out of season will also produce a higher mark-up in the price.  To counteract some of the financial differences, focus on buying produce that is locally grown and in season. 

COMMUNITY ISSUES

Community and environmental issues really top the list of reasons to switch to an organic lifestyle. 

Organic agriculture helps reduce greenhouse gas emissions and counteract global warming, can reduce soil erosion and rehabilitate poor soils, and enhances biodiversity which makes these farms more resilient to unpredictable weather patterns and pest outbreaks.  These environmental benefit examples are only a spattering of how organic agriculture can benefit the planet. 

UNDERSTANDING THE LABELS

If you decide to go the route of organic foods, be a smart consumer and understand the differing labels that food manufacturers may advertise with.  Simply seeing the word ‘organic’ on your food, does not guarantee that it is made with 100% organic products. 

Here are the typical ‘organic/natural’ labels that you may see:

100% Organic

If the product is labeled "100 percent organic" it means that, by law, there are no synthetic ingredients. Also, production processes must meet federal organic standards and must have been independently verified by accredited inspectors.

Organic

If the label says, simply, "organic," no less than 95 percent of the ingredients must have been organically produced.

Made with Organic Ingredients

If a product is labeled "Made with Organic Ingredients," you can be sure that at least 70 percent of its makeup is organic. The remaining ingredients must come from the U.S. Department of Agriculture's approved list.

All Natural - Natural

Labels that specify "natural" or "all natural" do not mean organic.

There is no standard definition for these terms, except when the terms are applied to meat and poultry products, which the USDA defines as not containing any artificial flavoring, colors or synthetic ingredients.

Free Range

The terms "free-range" or "free-roaming" are similarly meaningless. U.S. government standards are weak. The rule for the label's use on poultry products, for example, is merely that outdoor access be available for "an undetermined period each day."

BOTTOM LINE

So what is the bottom line? From a nutrition perspective, the balance and variety of your family's diet is the most important factor in how healthy it is. Before switching to organic foods, try to focus on these goals: healthy portion sizes, less refined sugars, more whole grains and fiber, and more heart healthy fats.  Then try to eat more home-cooked meals and try to make your plate display all the colors of the rainbow. If your finances are limited but you want to buy organic foods, focus on buying organic products based on the Dirty Dozen list and conventionally-grown based on the Clean Fifteen list.  

Holidays are a tough time for most of us.  Just last night, my family and I shared in the fun of a friend's cookie exchange party.  Despite our healthy dinner that was planned for just an hour later, I caught both my husband and I sneaking in 'just one more cookie' because it was sitting on the table looking oh-so-delicious and calling out our names!  Plus, we were both starving as we had planned dinner AFTER the party and not BEFORE.  But, whether we're overbooked with these holiday parties or just find ourselves indulging in special treats "because it's the holidays and we're allowed to", both can be detrimental to our health and our waistlines!

Often times, we give up on our nutrition goals during the holidays because it seems like such a steep mountain to climb when we're faced with tables of delicious, once-a-year, high calorie meals and desserts.  But that steep mountain becomes much steeper as we allow ourselves to justify these indulgences by making well-intentioned resolutions to get right back on the health path as soon as the new year passes.  Unfortunatley, by the time the new year finally passes, we have set our health back multiple steps by over consumption of sugar, fatty foods and alcohol. 

So, this year, let's make a plan before heading out the door to the next party and keep ourselves ahead of the game!  Here are some healthy tips to help navigate the rest of the holiday season without making you feel deprived:

HEALTHY EATING HABITS

• Eat five or six small meals daily rather than the usual three meals. Frequent eating helps control blood sugar and to curb your appetite.
• Eat a light, healthy meal a few hours before the holiday event or a light snack on your way to the event. You are able to think more clearly and make healthier food choices if you do not arrive super hungry. 
• Eat slowly and listen to your hunger cues. If you are not hungry, pass on the second helpings.
• Do not socialize near the food table as it's too tempting to grab 'just one more (fill in the blank)..." Mingle around the room and enjoy the company more than the food. 

HEALTHY FOODS

• Foods that are high in soluble fiber (such as fruits, vegetables, barley, oats, and legumes) slow the transit of food through the upper digestive tract, making you feel fuller for a longer time. So eat a delicious apple or crisp carrots as a snack rather than grabbing a handful of chips.
• When choosing from a buffet, sample a variety of foods in small portions. Skip the usual, familiar foods and choose the special holiday items instead but in smaller portions. Also, be light handed with the sauces and gravies - this is where most of the calories and fat sneak up on us!
• Choose your favorite dessert and share it with someone. Just a taste of your special treat may be enough to satisfy your "sweet tooth".
• And, always remember that most hosts would be grateful if you offered to bring a dish.  This can help ensure you at least one healthier option that you may nosh on during the party. 

And, last but not least, tomorrow is a fresh new day!  Do not deprive yourself of food the next day in an attempt to make up for today's poor choices.  Instead, start the new day with a healthy, high fiber breakfast and enjoy!

As babies reach their one year birthday, I often start to receive phone calls from both friends and clients voicing their frustration and concern over the decrease in their child's appetite or increased pickiness with previously accepted foods.   As my own son turns 15 months, I often find myself needing to take some deep breaths during meal time as he frantically shakes his head "NO!" to some of his favorite meals.  It's frustrating!  But, it's also very normal.  Remember to keep offering the rejected foods, as it may take up to 30 tastes before a toddler will re-accept this food.  Lets look at what are some normal behaviors and why they may happen.

Towards the end of the baby's first year of life, their growth slows very dramatically causing a very normal healthy decrease in their appetite.  However, they still need a balanced diet with fruits and vegetables offered often, but fat now plays an even larger role in their diet.  Not only do toddlers need a high intake of fat to promote brain, immune and nervous system development (hence whole milk vs 2% or skim!), but fat is also jam packed with calories in very small servings. 

But, are you now picturing your energy-crazed walker and thinking that they need MORE food?  Well, the other challenge is that as your toddler gains independence in their new ability to walk, they become very reluctant to sit in a high chair for any length of time.  Quick, high energy snacks become very popular and useful at this age for this very reason!  Be creative, for example slice fruit into stars or balls and offer with a serving of cheese.

Also respect how social your toddler is at this age.  Just as most adults prefer to eat with company, so do our toddlers!  Make every attempt to create a family meal atmosphere and avoid watching TV or working on the computer while eating.  If you become annoyed at a friend or spouse that is constantly on the phone during dinner, your toddler feels the same way! 

Dealing with rejected foods (especially vegetables!):

1.  Children become just as bored with food as adults do.  Switch it up a bit.  If you always provide plain cooked veggies, serve cold raw veggies such as cucumber sticks of bell pepper strips with a fun dipping sauce. 

2.  Hide veggies by blending them in a pasta sauce or soup

3.  Try easy finger veggie recipes such as homemade veggie chips or vegetable fritters

The term "superfruit" refers to a category of natural plants that are believed to provide great health beneftis because of their nutrient and antioxidant levels.  The six superfruits are acai, goji, mangosteen, noni, pomegranate, and seaberry.  Blueberries, cranberries, and red grapes are seen as the more common superfruits. 

The main thing to keep in mind is that these fruits do not have scientific validation, sufficient clinical trial evidence, or regulatory approval for their health claims.  However, they are recognized as exceptional antioxidant sources, and current research is looking at possible antidisease properties.  Many other forms of produce not classified as superfruits also contain exceptional levels of antioxidants and nutrients. 

Superfruits usually are very expensive when compared to other fruits, with some juices costing nearly $100 a bottle.  It's important to remember that many of these manufacturers pay a doctor to attest to a fruit's beneficial properties; these claims usually are not credible. 

Metabolism naturally slows as you get older, but also when you go on a restrictive diet!  Let’s take a closer look at your metabolic rate… 

Metabolism describes the process of the body generating energy from the food we eat.  In other words, it is the rate at which our body burns calories.  Your body has a minimum amount of energy that is burned while at rest, called the resting metabolic rate or RMR.  The energy used during RMR is utilized to pump blood thru your organs and transport oxygen to all of the body’s cells.  During waking hours, your metabolic rate increases providing energy to walk, run, eat, and even just sit at your desk.   

Your body is incredibly smart.  It can sense when more energy is being utilized than being consumed, such as when you are on a restrictive diet.  Your body’s first reaction is to conserve as much energy as possible in case it won’t be fed again in the near future.  To do this, your body drops the metabolism to burn only the necessary energy your body needs to function.  To picture this, think of a big bonfire.  To keep the bonfire burning long and strong, you need to steadily place logs (food) on the fire.  If you only place a log on the fire once every 8 hours, more than likely the fire will have diminished to simmering coals.  But, if you place a couple logs on the fire every two to three hours, the fire will continue to burn longer and stronger.   

Treat your body like a bonfire.  Feed your body often.  Start your day off with a well-balanced breakfast to jump start your metabolism for the day.  After breakfast, continue consuming small meals and snacks every three to four hours to provide your body with the energy (logs) that it needs to function.   

THINK TWICE WITH WEIGHT-LOSS ADS: many weight loss ads state that consuming specific foods, such as grapefruit, will increase your metabolic rate.  But as you learned above, any meal or food you consume will make your body expend energy to digest the food, and thus increase your total body’s energy expenditure.