What to Do When Organic Isn't an Option

Whether you're stuck in a food desert or have a tight food budget, you don't need to be exposed to dangerous pesticides.

Despite the fact that organic food is your healthiest option, buying it isn't always feasible. A recent study conducted by the Consumer Reports Food Safety and Sustainability Center found that, overall, organic foods cost 47 percent more. And if cost isn't a limiting factor, not everyone has equal access to fresh produce (let alone organic produce), such as those living in food deserts.

Organic trumps all, since it's better for you and the environment, but the Consumer Reports study points out that eating conventionally grown produce is still better than not eating any fruits and vegetables. Here are five ways to protect yourself if conventional produce is your only option.

#1. Look for Country of Origin
Knowing where your food comes from matters. If you're stuck buying conventional produce, aim for these very-low-risk options, according to Consumer Reports:

• Asparagus grown in Mexico
• Avocado grown in Chile, Mexico, or Peru
• Blueberries grown in Uruguay
• Broccoli grown in America
• Cabbage grown in Canada, Mexico, or America
• Cantaloupe from Honduras or Mexico. Avoid those grown in America
• Celery grown in Mexico
• Cilantro grown in America
• Eggplant grown in Honduras
• Green onions grown in Mexico
• Mangoes from Mexico
• Mushrooms grown in Canada
• Onions grown in Peru or America
• Papaya grown in Belize, Brazil, Guatemala, Jamaica, Mexico, or America
• Pineapples grown in Costa Rica, Ecuador, Mexico, or America
• Prunes grown in America
• Spinach grown in Mexico
• Sweet corn grown in Mexico or America
• Watermelon grown in Guatemala
• Winter squash grown in Guatemala, but not America

#2. Avoid the Worst Offenders
The Environmental Working Group identifies the most pesticide-laden produce on the market, naming it the Dirty Dozen list. Limit eating these foods whenever organic options aren't available.

To add to this list, Consumer Reports says high-risk produce (in terms of pesticides) include peaches, tangerines, plums (from Chile, but not America), apples (from America, but not New Zealand), green beans, bell peppers, hot peppers, and sweet potatoes.

#3. Clean Your Produce
Thoroughly washing your produce can help clean off the pesticides. Researchers at Consumer Reports recommend washing fruits and vegetables for 30 seconds to a minute, using a produce brush when possible. They even suggest washing foods that you're going to peel to help avoid contaminating your clean food with pesticides.

Consider making your own produce wash.

#4. Grow Your Own
Don't want pesticides in your food? You can choose not to put them there if you grow your own food. You'd be surprised what you can grow, even in a small space.

#5. Don't Rely on Organic Canned Foods
Organic canned foods sounds like a great way to eat organic on the cheap, but you're just swapping out one evil (pesticides) for another (BPA). The only organic canned-food brand that does not contain BPA or harmful BPA replacements is Eden Organics. Opt for frozen or dried organic foods, instead. Dried organic beans are not expensive, and Consumer Reports found that frozen organic foods are sometimes cheaper than conventionally grown ones.

[via Rodale News]

7 Natural and Healthy Foods To Boost Your Mood

We did a little research and compared recent studies in order to build the ultimate list of healthy foods, which can help in our constant fight against stress, anxiety and depression. Feel free to browse through the pages and see which healthy foods to eat in order to feel happier.

Dark Chocolate

It's no surprise that chocolate is first on our list, but it's good to know that there is a little science behind the theory that eating chocolate makes us happy. Consuming dark chocolate every day for two weeks (1.4 ounces of it) will reduce the stress hormones, cortisol included. According to the experts we have to thank the antioxidants in chocolate. Just stick to those 1.4 ounces or you may find yourself in a world of stress when you see some extra pounds in the mirror.

Carbs

Many believe that carbs make you fat. Well they don't, in fact they can be a great mood buster. According to a recent study in the Archives of Internal Medicine, people who followed a very-low-carbohydrate diet – felt victims to depression, anger, bad mood and anxiety than those who followed a low-fat, high-carb diet, focused on low-fat dairy, whole grains, beans and fruits.

Carbs stimulate the production of serotonin – a feel-good brain chemical.

Fruits and Vegetables

In order to eat healthy we must turn our attention to foods that have been processed or refined as little as possible. We stumbled upon a recent study in the British Journal of Psychiatry, that evolved around 3.500 people eating a whole foods diet rich program. The results have show that they were less likely to feel depressed than those who ate fried foods, processed meats and other high fat refined dairy products.

Antioxidants found in fruits and vegetables as well as omega -3 fatty acids are always associated with good mood. Folate (a Vitamin B) found in dark green vegetables like spinach or in beans and citrus affects the neurotransmitters that are in charge of our mood.

Fish

Omega 3 is a key mood-boosting nutrient found in oily, fatty fish like salmon, tuna, sardines and rainbow trout. They alter the brain chemicals (dopamine and serotonin) which are directly linked with our mood. Dopamine is a rewarding chemical released by the brain as a reaction to pleasurable experiences, while the lack of serotonin is associated with aggression, depression and suicidal tendencies.

Saffron

There are many evidences from earlier studies that support the claim that saffron helps decline mood swings and depression. In fact this plant has the same antidepressant effect as the antidepressants fluoxetine (Prozac) and imipramine (Tofranil). It works by the same principal as Prozac, transmitting more feel good serotonin to the brain.

Coconut

Did you know that only the scent of coconut may blunt your natural response to “flight or fight” by slowing the heart rate? A small pilot research done by the Colombia University has shown that coconut fragrance recovers the blood pressure more quickly. Inhaling a pleasant scent may enhance awareness by relieving the reaction to stress.

Tea

According to The Journal of Nutrition, drinking green, caffeinated or oolong tea may evoke a more active state of mind. When we drink these types of tea – an amino acid called theanine is working synergistically with caffeine to improve awareness and focus. The same study suggest drinking at least 5 to 6 cups of tea daily.

[via My Daily World]

Farmers' Markets Are Good for Communities…Right?

Vegetables at the Dane County Farmers' Market. Photo courtesy of Bill Lubing.

Farmers’ markets practically glow with wholesome virtue: Shop here, they promise, and you can help build a sustainable, healthy food system!

But without the data to buttress those claims, it’s hard to know whether farmers’ markets are actually meeting those goals or how they can adapt to better meet their communities’ needs. Alfonso Morales, a professor of urban planning at the University of Wisconsin-Madison, wants to help change that.

Fueled by an increasing interest in local food, the number of farmers’ markets in the United States has more than doubled in the last decade. This rise in popularity has been accompanied by the implicit assumption that farmers’ markets are more sustainable than their fluorescent-lit, big-box counterparts. Their environmental advantages, advocates say, are clear. Food is transported shorter distances, which results in lower fossil fuel consumption. Farmers’ markets offer more diverse crops grown by more eco-friendly methods. Broaden the definition of sustainability to include social, health, and economic factors, and you’ll encounter claims that farmers’ markets promote healthy eating and a pedestrian culture, bring fresh produce to undeserved neighborhoods, foster entrepreneurship and a diversified agricultural economy, and create a social space that builds a sense of community.

Most people assume that farmers' markets help encourage sustainable agriculture. Morales' new project could help measure that effect.

Farmers’ markets might very well be doing all these things, Morales says, but we don’t know, and he admits that right now there isn’t even a consensus on how to evaluate these “sustainable” activities. “But even so, we have to make a way forward. And the way we make a way forward is though measurement.”

Those measurements are relatively easy for major supermarket chains, which have the staff and the budgets for exhaustive market research. Analyzing research data enables big retailers to respond to changing demographics and consumer preferences, ensuring that they stay relevant to the communities they serve. Farmers’ markets typically don’t have those resources. That’s where Morales’ project comes in.

Morales and his partners at the Farmers Market Coalition are working with managers at nine farmers’ markets around the country to ask, “What is it that’s relevant to them and their community?” They’ll help market managers figure out what data they need and how to collect and present it. Some of the data will help address all those assumptions about the environmental benefits of farmers’ markets, such as the average number of miles the food actually travels, the number of organically farmed acres represented at the market, and how diversified the market’s farms are. Other data will speak to a market’s impact on its community by looking at the number of small businesses started through the farmers’ market, whether it attracts foot traffic to nearby shops, and the number of vendors who are minorities or women. All this data collection will help reveal how each farmers’ market is affecting its community — and how it could be doing better.

Bill Lubing, the manager of the Dane County Farmers’ Market in Madison, agrees that good data is essential when making decisions about how to move a market forward. “There are a lot of people with a lot of ideas,” he said, but a shortage of ways to evaluate those ideas. “More data is always better.” For example, because he ran the market’s newsletter for years before becoming manager, Lubing knows that links to recipes are very popular. Surmising that customers are sometimes stumped by the produce at the market (how do you tackle an entire stalk of Brussels sprouts?), he’s published a series of basic instructional videos, as well as more recipes. They’ve been a hit.

Morales argues that good data can do more than improve decision making. It can also help market managers advocate for the market with local business and government. For example, if a market wants permission to open a new branch in a public park in an underserved neighborhood, data showing the amount of produce purchased with SNAP benefits can help persuade the city that it’s a worthwhile use of space.

Morales, who worked as a market vendor in Chicago while doing research for his dissertation, believes that professors like him have an opportunity “to really engage with the community directly, and to try to empower people.”

Shopping at a farmers' market gives consumers a closer connection to their food–which is becoming increasingly popular. Photo courtesy of Bill Lubing.

The project’s immediate focus is local: to help individual managers make decisions that work in their particular communities. But if the project takes off (and it looks like it’s going to — dozens of markets beyond the original nine have asked to participate) it could generate enough data to start to draw conclusions about the roles of farmers’ markets in the United States as a whole. That’s exactly the kind of large-scale data needed to evaluate whether farmers’ markets are really helping create a more sustainable food system.

Regardless of how they stack up environmentally, Morales believes that farmers’ markets offer something that chain supermarkets can’t: a personal connection to a farmer and to food. “A relationship matters to people,” he said. Lubing agrees. Shopping at a farmers’ market “really has an emotional buy-in factor,” where you feel like you’re cheating on your local cheese maker if you grab a block of Cheddar from the grocery store in a pinch. “And people love that, people crave that.”

[via QUEST Wisconsin]

Easy Ways to Eat Seven a Day

A new study in the Journal of Epidemiology and Community Health found that adults who eat seven servings of fruits and veggies per day reduce their risk of premature death (e.g. from cancer and cardiovascular disease) by 42 percent. Find it challenging to eat your seven-a-day? Try these doable tips.

An apple a day? It might take a few more, according to a new study published in the Journal of Epidemiology and Community Health. After adjusting for factors including alcohol use, age, and physical activity, researchers found that adults who ate seven servings of fruits and veggies per day reduced their overall risk of premature death—particularly from cancer and cardiovascular disease—by 42 percent. Vegetable intake appeared to promote longevity the most.

Find it challenging to eat your seven-a-day? Try these doable tips.

Breakfast

• Top Greek yogurt with sliced strawberries and fresh raspberries.
• Stir 1 cup fresh blueberries into muffin or pancake mix.
• Mix chopped kale into your scrambled eggs.

Lunch

• Top cooked quinoa with sliced tomato and artichoke hearts. 
• Blend up a batch of chilled gazpacho with cucumbers, tomatoes, peppers, and more. 
• Top pizza with balsamic vinaigrette-dressed arugula.

Snack

• Mash half an avocado with salt and pepper; spread on toast.
• Pair lightly blanched broccoli florets with hummus.
• Spear cherry tomatoes, basil leaves, and small mozzarella balls onto toothpicks.

Dinner

• Sauté chopped or sliced red bell peppers, red onion, tomatoes, and cilantro; eat with soft corn tortillas.
• Add capers, chopped olives, and roasted eggplant to linguini.
• Drizzle carrots, beets, and parsnips with olive oil, salt, and pepper; roast until tender and serve with meat or fish.

[via Delicious Living]

Are Organic Vegetables More Nutritious After All?

There may never be an end to arguments over whether organic food is more nutritious. But a new study is the most ambitious attempt so far to resolve the issue — and it concludes that organic fruit and vegetables offer a key benefit.

It's a scientific reply to an analysis that some researchers at Stanford University published two years ago. That paper, which generated lots of media coverage and much controversy, reviewed more than 200 studies of organic and conventional food, and concluded that organic foods do not really offer any significant nutritional benefit.

This new analysis, from a group of scientists mostly based in Europe, crunched data from an even bigger pile of studies: 343 of them, carried out over the past several decades. It will be published Monday in the British Journal of Nutrition.

The new analysis repeats some of the Stanford group's findings. It finds that organic and conventional vegetables offer similar levels of many nutrients, including minerals, vitamin C and vitamin E. Conventional crops are higher in protein. And there are fewer pesticide residues on organic foods, as you'd expect.

But the group found a significant difference in the levels of special compounds called antioxidants. "Across the important antioxidant compounds in fruits and vegetables, organic fruits and vegetables deliver between 20 and 40 percent higher antioxidant activity," says Charles Benbrook, from Washington State University's Center for Sustaining Agriculture and Natural Resources, a co-author of the study.

These antioxidant compounds, which go by names like flavonoids and carotenoids, are getting a lot of attention lately. Their effects remain somewhat murky, but scientists say they can protect cells from the effects of aging, or from the sort of damage that can lead to cancer.

Benbrook says this is a big reason why public health experts want us all to eat more fruits and vegetables: They deliver a good dose of antioxidants. And if organic produce provides more of them, he says, "we think that's a big deal."

Benbrook thinks there are a couple of reasons why they're seeing this result.

First, plants make these compounds to protect themselves when they run into challenges like insects or diseases. And organic crops, because they aren't protected by as many chemical pesticides, have to fight off more hungry bugs. "Plants in an organic field are getting chewed on," he says.

The second reason, Benbrook says, is that organic crops aren't getting as much fertilizer. More heavily fertilized conventional crops may grow faster and get bigger, but as a result, their nutrients may get diluted.

"That's why when you buy these great big juicy apples that are just sweet as sin, it's that extra moisture and carbohydrate that dilutes the vitamin C and the anthocyanins," he says.

This analysis, however, probably isn't the end of this debate.

Jeffrey Blumberg, a professor of nutrition at Tufts University, says attempts to draw conclusions from collections of hundreds of different studies, each one comparing organic and conventional food, are beset by a host of methodological problems. For one thing, there's no single "organic" or "conventional" production system.

Some organic crops get lots of organic fertilizer; some don't. Some are protected with lots of natural pesticides; some are not. Conventional practices vary widely, too. So it's difficult to know, in the end, what you really are comparing. And food that's compared in these studies may not be the same as the food you're buying in the store.

In any case, Blumberg says, the difference in nutritional quality between organic and non-organic fruits and vegetables really isn't that big — especially when you consider the gap between what Americans should eat, and what they really consume.

"Most Americans are getting only a couple of servings of fruits and vegetables every day," he says. "We're recommending that they get up to nine servings."

What really will make a difference in people's health, he says, is just eating more fruits, vegetables and whole grains. If you eat plenty of these foods — whether they're organic or not — you'll get plenty of antioxidants.

[via NPR: All Things Considered]

9 Healthy Predinner Snacks

Dinner's at eight, but you just can't wait...try one of these nine healthy snacks to tide you over.

Cashew-Strawberry Crunch
Think of this as a gourmet cook's PB & J. Spread 1 tablespoon of cashew butter on a slice of Ryvita Fruit Crunch. (Or substitute peanut butter and Triscuits.) Drizzle with ½ tablespoon honey and top with sliced strawberries.

Health bonus: Nut butters are full of heart-healthy monounsaturated fats.

One-Minute Antipasto Plate
Roll a thin slice of prosciutto or ham around a part-skim mozzarella string cheese. Eat with a few olives and grapes, or add roasted bell peppers (from a jar) drizzled with balsamic vinegar.

Health bonus: Contains almost a quarter of a woman's 1,000-milligram recommended daily allowance for calcium.

Pineapple and Pistachios
Combine about ¼ cup dried pineapple pieces with about 25 pistachio nuts. (For a treat, use chile-lime pistachio nuts, available at specialty stores.) Other winning dried-fruit-and-nut combos: raisins and peanuts, apricots and almonds, cherries and hazelnuts.

Health bonus: Pineapple and nuts are both good sources of antioxidants.

Cottage Cheese and Apples
Slice an apple, such as Fuji or Granny Smith, and top with ½ cup of low-fat cottage cheese (look for 4-ounce four-packs from Breakstone). Or replace the fresh apple with two drained cinnamon-spiced apple rings, such as Musselman's (which can be found in the canned-fruit aisle).

Health bonus: Provides protein, calcium, and fiber.

Cheese Melt
Spread ½ teaspoon of spicy mustard on a cocktail-size slice of thin whole-grain rye bread. Add a thin square of sharp Cheddar (about the same size as the bread) and broil until the cheese melts, then top with a slice of tomato and a sprinkling of caraway seeds.

Health bonus: Rich in calcium.

Parmesan Pita Crisps
Sprinkle 2 tablespoons of grated Parmesan evenly over a 4-inch whole-wheat pita. Dust pita with ¼ teaspoon dried oregano and broil until the cheese browns. Cut into quarters.

Health bonus: Good balance of protein, fat, and fiber.

Creamy Feta-Walnut Dip
Place 2 cups plain nonfat yogurt in a sieve lined with a coffee filter. Let stand in the refrigerator for 1 hour or overnight. Discard the liquid and spoon the thickened yogurt into a small bowl. Add ¾ cup (3 ounces) crumbled Feta cheese, 2 cloves minced garlic, 2 tablespoons finely chopped toasted walnuts, ¼ teaspoon freshly ground black pepper, and ¼ teaspoon hot sauce. Mix well. Cover with plastic wrap and refrigerate for at least 2 hours to allow the flavors to blend. Makes 1½ cups.

Pair Feta-Walnut Dip with cherry tomatoes, a whole-wheat pita, or baby carrots.

Health bonus: An easy way to get calcium, protein, and monounsaturated fat.

Edamame
Grab a handful of frozen shelled soybeans and run them under steaming-hot water for a quick thaw. For a tangy twist, add a spritz of lemon.

Health bonus: Contains 8 grams of fiber and lots of cholesterol-lowering soy protein.

Fresh Vegetables With Dressing
Slice a cucumber into strips and place on a plate with baby carrots or baby corn. Dip in a lower-fat dressing, such as Annie's Naturals Roasted Red Pepper Vinaigrette or Trader Joe's Carrot-Ginger.

Health bonus: Fiber-rich and very low-calorie.

[via Real Simple]

Organic Gardening: 10 Tips to Success

Organic gardening is the method of gardening that utilizes only materials derived from living things, ie. all natural plant foods and pesticides. Once you know the basic tenets of this practice, organic vegetable gardening is simple. And the payoff is enormous: no toxic chemicals, no waste, better for the environment as a whole, and not to mention a crop full of natural, delicious vegetables. Remember these 10 steps and you'll have a successful crop in no time!


Soil. It all begins here. Amending your soil with organic material such as composted manure or yard and kitchen scrap compost will get your dirt off to a good start. The inclusion of organic material provides a solid basis of nutrients for your plants which helps to cut down on the need for commercially made fertilizers and improves soil structure making it easier for your plant to absorb the important minerals they need. Sandy soil will not hold its moisture well. Heavy clay soil may prove too dense for healthy root development.

Fertilizer. In addition to compost, your plants will enjoy a healthy dose of other organic foodstuffs like worm poop and pee (we call this worm tea), eggshells, Epsom salts, bone meal, blood meal...the list goes on, but the key word is all-natural. Mother Nature knows what she's doing and these sources provide essential vitamins and minerals for your plants.

Beneficial insects. When planning your garden, educate yourself on which plants repel insects, which plants invite them, and what each bug eats. For instance, ladybugs eat aphids, which is a good thing because aphids will suck the life from just about any plant! By inviting ladybugs into your garden you are employing a natural form of pest control and not toxic chemicals.

Layout. When designing your garden, it's important to adhere to spacing guidelines for your plants. By keeping them close, their leaves will shade the ground beneath them. This not only cuts down on weed growth, but also helps the soil retain water, cutting down on water usage. Organic gardeners are excellent custodians of the environment. Too close, and you'll invite the growth of fungus and disease.

Companion planting. Including a wide variety of plants in your garden and planting them according to their relationship with others helps in many ways. For instance, bean plants fix nitrogen into the soil, which corn plants use to produce healthy cobs. Corn provides support for the climbing vines of the bean family. Add squash to the base and you have instant weed control!

Crop rotation. This is the practice of rotating a plant's location from season to season. Relocating your plants cuts down on soil depletion and disease infestation. In addition, plants like beans will actually put nutrients into the soil that can be used by the next crop, ie. corn. Disease will be reduced because the organisms that infect one plant pose no harm to the next, so rotating eliminates the likelihood a disease will spread.

Water. Conserving water is a key component of organic gardening. Good watering practices include the capturing and storing of rain, the use of drips hoses, and plenty of mulch. With a sprinkler system, a large amount of water can be lost to evaporation. If sprinklers must be used, it's best to water in the early morning or early evening hours. Using mulch around your plants is another way to conserve water because it keeps the soil moist longer, requiring less water to be used.

Weeds. Weed removal is best done by hand, without the use of chemicals. While tedious, this duty can be cut down tremendously by the use of smart planting. Remember, keeping plants close helps prevent weed growth. Natural mulch is another great method. Not only does it help prevent weeds, it has the added benefit of providing nutrients into the soil as it breaks down.

Cover crops. These are the plants you grow in between seasons. They help to replenish the soil with vital nutrients and prevent soil erosion. They can also be used to feed the beneficial insects in the absence of your vegetable crop and keep weeds at bay.

Seeds. Organic gardening is all about using sustainable methods and what better way to be self-sustaining than to use your own seeds! The practice of saving seeds has been around for centuries and ensures you "know what you grow." But to ensure purity and avoid cross-pollination, you must keep some distance between the same plants of different varieties. You don't want to be disappointed when you plant those tomato seeds next year and discover the result is a hybrid--and not the decadent beefsteak tomato you were looking forward to. Only heirlooms can produce the original fruit, not hybrids.

Organic vegetable gardening is all about sustainable practices. It's conservation at its best, because you are using what you have and what you can find in nature. From fall leaves to leftover food, you waste nothing in an organic garden. Plants help each other, insects play a role...why even Mother Nature helps by delivering an extra shot of nitrogen in every rain drop!

But more than being a good steward of the environment, organic gardening makes for a healthier you.

[via Huff Post | GalTime.com]

5 New Solutions For Growing Healthy Produce Indoors

An increasing number of people are moving into urban environments and away from traditional agriculture. As a consequence, those who have a mind for self-sufficiency can find themselves falling short. Storable foods are of course an important part of every emergency prepper's pantry, but storable foods are not a sound long-term solution that contain optimal nutrition.

Even produce from farmers markets and store-bought organic food will lose peak freshness faster than one might imagine. Alanna Ketler from Collective-Evolution explains:

Most people do not realize that vegetables will lose about half of their nutrients within the first week of being picked. The food that you are getting from the supermarket will not be as nutritionally rich as the food you are growing yourself and consuming immediately after harvesting. Imagine how much more fresh and alive this food tastes. If you have or have ever had a garden I’m sure you have certainly noticed a difference. (Source)

Nothing can beat growing your own fresh fruits, vegetables, herbs, and flowers. But it is quite a challenge for those with limited space; not everyone can afford acres of land to become a full-fledged farmer. Then, of course, are the climate considerations that inhibit year-round growing in most places across the planet.

However, several high-tech solutions are becoming available for city dwellers, or those who have a less-than-green thumb. As food prices surge due to climatological and economic factors, there never has been a better time to find ways of becoming self-sufficient at a low cost. It's a movement toward becoming the ultimate locavore.

The following inventions offer an exciting way to have fresh produce year-round ... right in your own kitchen, while also presenting a potential reduction in overall cost.

Urban Cultivator

This is a hydroponic system that is currently in use both professionally and in personal homes. One model, as seen in the short promo below, is roughly the same size as a dishwasher and is set up in a similar manner, according to the site's design specs. By setting the perfect level of humidity and temperature, it's as simple as adding a 100% organic food solution to be able to grow a wide range of pesticide and chemical free produce in your indoor garden. Visit the site here.



For restaurateurs, here is what the commercial model looks like:

GrowCube

Using aeroponics, GrowCubes offer efficient indoor growing for a wide variety of fruits and vegetables, using 95 percent less water, with an added built-in resistance to diseases and pests. A software program underpins the system, offering a detailed Internet-connected analysis and customization platform to obtain and fulfill the optimal level of nutrients and maintenance. A coming Kickstarter program will focus on bringing this system to market later in the year.

Click and Grow Smart Farm

This is a another concept that is heavily invested in the ideas surrounding the Internet of Farming. The Click and Grow system is actually an expandable series of "smart pots" that can grow produce, as well as flowers. It begins by providing soil that remains in proper nutrient and pH balance throughout the growth of the plant. As they point out, the constant watering in traditional potted plants actually leaches away nutrients, so the addition of proper water management increases efficiency and production. This demo shows the process.

Kitchen Nano Garden

This is a concept being developed by Hyundai. It is roughly the size of a refrigerator and employs a similar method of hydroponic growing as seen in the Urban Cultivator. It controls the amount of light, nutrient supply and water to create the optimal efficiency for growing. The prototype won the 2010 Fast Company Idea Award and also doubles as a natural air purifier. While still only a concept, it is exciting to see a company with the resources of Hyundai working on this technology.

UrbGarden

While the four items above appeal to modern sensibilities, some of us still would like to retain a bit of the natural even if we can't get our hands dirty on a traditional farm. The UrbGarden is designed to be a vertical herb garden with an integrated worm farm for easy composting. The system produces a natural fertilizer which is then fed back through a drip system. Its open-window design offers an element of harvesting, as the grow trays are removed and re-potted as needed.

It is worth mentioning that in a grid-down situation, the four "high-tech solutions" offered here will become virtually useless as they rely on a power source, unless you of course have solar. And none of these systems should be seen as direct replacements for developing a solid relationship with your local farmer, farmers market, or development of community gardens. However, these solutions do enable people to get away from commercial food and the toxic packaging that its often wrapped in, while making the act of farming as easy and hassle free for as many people as possible.

[via Activist Post]

Designer Genes: The 7 Most Common Genetically Modified Foods

Genetically modified material sounds a little bit like science fiction territory, but in reality, much of what we eat on a daily basis is a genetically modified organism (GMO). Whether or not these modified foods are actually healthy is still up for debate -- and many times, you don't even know that you are buying something genetically modified.

It is not required to label GMOs in the U.S. and Canada, but there are substantial restrictions, and even outright bans, on GMOs in many other countries.

However, by 2018, Whole Foods Market will start labeling GMOs in the U.S. This grocery chains' locations in Britain already provide GMO labeled products, as required by the European Union. According to the EU, GMO refers to plants and animals"in which the genetic material has been altered in a way that does not occur naturally by mating and/or natural recombination."

1. Corn

Almost 85 percent of corn grown in the U.S. is genetically modified. Even Whole Foods's brand of corn flakes was found to contain genetically modified corn. Many producers modify corn and soy so they are resistant to the herbicide glyphosate, which is used to kill weeds.

2. Soy

Soy is the most heavily genetically modified food in the country. The largest U.S. producer of hybrid seeds for agriculture, Pioneer Hi-Bred International, created a genetically engineered soybean, which was approved in 2010. It is modified to have a high level of oleic acid, which is naturally found in olive oil. Oleic acid is a monounsaturated omega-9 fatty acid that may lower LDL cholesterol (traditionally thought of as "bad" cholesterol) when used to replace other fats.

3. Yellow Crookneck Squash and Zucchini

Numbers of this GMO veggie are relatively small, but genetically modified yellow squash and zucchini can be found in two different species in the U.S. The species contain protein genes that protect against viruses. Just like their other GMO counterparts, you won't be able to tell the difference between non-GMO and GMO zucchini or squash.

4. Alfalfa

Cultivation of genetically engineered alfalfa was approved in 2011, and consists of a gene that makes it resistant to the herbicide Roundup, allowing farmers to spray the chemical without damaging the alfalfa.

5. Canola

Canola is genetically engineered form was approved in 1996, and as of 2006, around 90 percent of U.S. canola crops are genetically modified.

6. Sugar Beets

A very controversial vegetable, sugar beets were approved in 2005, banned in 2010, then officially deregulated in 2012. Genetically modified sugar beets make up half of the U.S. sugar production, and 95 percent of the country's sugar beet market.

7. Milk

To increase the quantity of milk produced, cows are often given rBGH (recombinant bovine growth hormone), which is also banned in the European Union, as well as in Japan, Canada, New Zealand and Australia.

Looking Forward: Do GMO Apples Give Us A Glimpse Of The Future?

GMO apples are currently under review by the USDA, and have been since 2010, when the company Okanagan Specialty Fruits, Inc., developed apple varieties that don't turn brown for an entire two weeks after slicing.

Polyphenol oxidase (PPO) is an enzyme that causes the browning of Golden Delicious and Granny Smith apples, and scientists are now able to deactivate the gene. Some studies do show stripping fruits of PPO can impact a plant's susceptibility to diseases. The creators say they simply want people to eat more apples and while activating this gene slows the process of browning, it's still a natural process.

It's clear that other parts of the world view GMOs as health threats, but it's still an ongoing debate here in America. For now, many GMOs have been deemed safe by organizations like the Food and Drug Administration and the U.S. Department of Agriculture.

[via Food For Thought]

Your Top 10 Superfoods

When it comes to ditching unwanted pounds, these key ingredients are as powerful as they are tasty. Add them to your plate to lose weight!

Wild Salmon

Slimming superpowers: The fish's omega-3 fatty acids could help you fight flab more effectively. They alter the expression of certain genes, shifting your body to burn fat rather than store it.

The amazing proof: In a study analyzing the diets of 35,000 women, published in Public Health Nutrition, those subjects who ate oily fish such as salmon two to four times per week had the lowest basal metabolic indexes, a common measure of body fat.

Apples

Slimming superpowers: This fruit's 4 to 5 grams of fiber not only are filling but also help ferry out some of the fat and calories you take in from other foods.

The amazing proof: People who ate an apple 15 minutes before lunching on cheese tortellini consumed 187 fewer calories in total than those who snacked on nothing beforehand, a study from Penn State University in University Park determines. How about them apples?

Quinoa

Slimming superpowers: A complete protein, quinoa has all the essential amino acids needed to build metabolism-revving muscle.

The amazing proof: Reduced-calorie dieters eating about 115 g of protein daily lost 22 percent more fat after four months than those who ate 70 g per day, The Journal of Nutrition reports.

Lentils

Slimming superpowers: These legumes are rich in resistant starch (RS), a carbohydrate that may encourage fat burning and shrink fat cells.

The amazing proof: When study participants enjoyed a meal with 5 g of RS—about what you get from 3/4 cup cooked lentils—they burned 23 percent more fat over 24 hours than when they had a meal without the starch, researchers at the University of Colorado in Denver say.

Olive Oil

Slimming superpowers: Healthful monounsaturated fats found in olive oil could potentially switch on genes related to fat burning and storage.

The amazing proof: Dieters on a low-cal plan emphasizing monounsaturated fats, protein and complex carbs lost almost double the weight that dieters who ate the same calories but less total fat and protein and more carbs lost, a study in the Archives of Internal Medicine reveals.

Eggs

Slimming superpowers: The breakfast staple is loaded with choline, a compound known to help block fat absorption.

The amazing proof: After eight weeks, dieters who ate two eggs, toast and jelly for breakfast five days a week lost 65 percent more weight than those who had a same-calorie bagel breakfast without eggs, according to a study in the International Journal of Obesity.

Yogurt

Slimming superpowers: Lowfat and nonfat Greek and regular yogurts contain 20 percent or more of your daily calcium needs. The mineral slows production of cortisol, a hormone that encourages belly-flab buildup.

The amazing proof: People on a low-cal diet that included yogurt lost 81 percent more belly fat than those on a similar but no-yogurt plan, a study from the University of Tennessee at Knoxville concludes. This dairy is a must-do.

Sweet Potatoes

Slimming superpowers: These spuds have RS, the same carbs found in lentils that may turn up the body's fat-scorching furnace. RS may also increase production of peptide hormone compounds that signal the brain to stop eating.

The amazing proof: After a breakfast and a lunch containing RS, subjects ate about 10 percent fewer calories over the next 24 hours compared with when they had similar meals with a placebo, research from the University of Surrey indicates.

Kiwifruit

Slimming superpowers: A large kiwi has 84 milligrams of vitamin C—more than a day's quota. C helps form carnitine, a compound that transports fat into cell mitochondria, where it's burned for energy during exercise.

The amazing proof: People with low blood levels of C burned 10 percent less fat per pound of body weight while walking than did those with normal levels of C, a study at Arizona State University in Mesa shows. But when subjects got a dose of C, their fat burning increased fourfold.

Edamame

Slimming superpowers: The green soybeans supply 17 g of protein per cup, and your body torches more calories digesting protein than it does processing carbs and fat.

The amazing proof: Researchers from the Federal University of Vicosa found that people burned about 70 more calories per day when their A.M. meal contained soy protein versus other types of protein. Cool beans!

[via Self]

Organic vs. Local Produce: How To Choose, When You Have To

It’s a bourgeois dilemma, to be sure, but it’s one many produce-loving healthy eaters face: If your neighborhood farmer’s market only sells local blueberries grown with pesticides and the organic ones at your grocer have been flown in from Chile, which do you buy? In an ideal world you’d always have access to berries that fulfill both criteria, but that’s not generally the case.

“I dealt with this yesterday with a client,” culinary nutritionist Stefanie Sacks, MS, CNS, CDN, told me as soon as I presented her with the question. “It’s all about learning how to negotiate.”

We spoke with Sacks, along with local-leaning Juice Generation founder Eric Helms, and the health coach Urban Detox Club co-founder Jen Morris for a well-rounded perspective on the many factors to consider, plus easy tips to help you pick:

FACTORS TO CONSIDER

1. Pesticides and nutrients. 

To avoid gross chemicals altogether, organic is definitely the way to go. But small farmers selling roadside cucumbers may also be using less pesticides than a giant industrial operation; they may even be partially organic, but not up to USDA-certification standards. And if you’re buying the veggies through a third party, they may be checking for you. “We take great pains to meet our farmers and ensure that, certified or not, they’re using sustainable methods and following organic best-practices,” says Juice Generation founder Eric Helms, a huge proponent of local sourcing. It’s just hard to know. Local produce is also going to be richer in nutrients, since it’s been picked more recently.

2. Environment and community.

“If you’re trying to be a conscious consumer, local is usually better,” Urban Detox Club’s Jen Morris says. Not only is it way better for the planet, it also means your dollars are going directly to the person growing your food and supporting the local economy.

3. Taste and appearance. 

As anyone who’s ever opened a plastic box to find already limp, wet arugula knows, when it comes to flavor and prettiness on a plate, local wins. “It goes without saying that local produce—produce harvested just the day before it’s delivered to our USDA Certified Organic production facility—retains a vibrancy with which imported products could never compete,” says Helms.

TIPS TO HELP YOU CHOOSE

1. Talk to the farmers. 

“The people at the market are often the ones growing the food,” says Morris. “Ask them what their practices are like.” If they’re using GMO seeds and spraying pesticides like it’s going out of style, you can always politely move on.

2. Use the Dirty Dozen. 

Both Sacks and Morris suggest using EWG’s list of the top 10 most pesticide-laden foods as a guide. For the foods that top the list, make sure you go organic, even if it means you can’t do local. For those that tend to hold on to less residue, like those on the Clean 15 list, stick to local, even if it’s not organic. This is the kind of grocery shopping negotiation that Sacks recommends.

3. Consider the volume. 

“The amount you’re eating matters,” Sacks says. So if you’re eating an apple every day, for example, you’d better buy the organic bag. If you’re just eating a few slices with almond butter once a week, buy the New York State ones that have been sprayed. “If it’s not something you’re eating a lot of, I wouldn’t get yourself too crazy about it.”—Lisa Elaine Held

[via Well + Good]

25 Healthiest, Nutrient-Dense Foods

In an ideal world, we wouldn’t go first to a pharmacist to address maladies ranging from the common cold to cancer; instead, we’d create grocery shopping lists aimed at fostering optimal health. Good nutrition may not cure disease, but a growing body of research shows it could do something even more powerful: help prevent disease. “By choosing foods wisely, we can control our health destiny,” says Joel Fuhrman, MD, author of Eat for Health (Gift of Health, 2008). “But we can’t make small, moderate changes to the average diet and expect prevention; we need to make aggressive, radical changes.”

Fuhrman developed a comprehensive nutrient-per-calorie ranking system, which he calls the Aggregate Nutrient Density Index (ANDI). The charts on the following pages list the top ANDI-ranked foods by category. Use them as guides to make the healthiest eating choices for you and your family.

~ Top 6 Vegetables ~

Vegetables are low in calories and loaded with fiber and micronutrients—vitamins, minerals, and phytochemicals— so eat them in unlimited quantities (exceptions: starches such as potatoes, yams, and corn).

Smart tip: Start lunch and dinner with a serving of raw vegetables, such as a large salad or crudités, to increase nutrient intake and help control appetite.

1. Dark Leafy Greens

Nutrients: Vitamins A, C, and K, folate, manganese, magnesium, calcium, fiber
Health Boosts: May promote eye health (thanks to carotenoids, a group of pigments found mainly in green leafy vegetables, carrots, and tomatoes), fight cancer, and reduce diabetes risk (vitamin K improves insulin sensitivity and blood glucose control).
Recipes:
Garlicky Mustard Greens with Garbanzos
Dandelion and Watercress Salad with Ginger Dressing
Kale with Sesame Seed Dressing

2. Bok Choy

Nutrients: Vitamin C, folate, calcium, fiber
Health Boosts: May help promote bone health and support immunity.
Recipes:
Braised Baby Bok Choy with Ginger and Garlic
Bok Choy Stir-Fry with Shrimp
Baby Bok Choy

3. Brussels Sprouts

Nutrients: Vitamins A, C, and K, folate, manganese, fiber, potassium, vitamin B6
Health Boosts: Linked to reduced cancer risk, especially breast and colon cancers.
Recipes:
Mustard-Glazed Brussels Sprouts with Hazelnuts
Brussels Sprouts in Sage Butter
Stir-Fried Brussels Sprouts with Shallots

4. Radishes

Nutrients: Vitamin C, fiber, folate
Health Boosts: Help with weight control; may boost the immune system.
Recipes:
Radish, Fennel & Dandelion Salad
Black-Eyed Pea, Corn, and Radish Salad

5. Bean Sprouts

Nutrients: Vitamins C and K, folate, protein, potassium
Health Boosts: May boost satiety and assist in weight management.
Recipes:
Seaweed Salad with Bean Sprouts and Tofu
Chilled Tofu with Bean Sprouts

6. Red Bell Peppers

Nutrients: Vitamin C (three times as much as green bell peppers), vitamins A, B6, and K, fiber, manganese, folate
Health Boosts: May promote heart health. Vitamin C supports immunity; carotenoids may decrease risk of certain types of cancer, including lung cancer.
Recipes:
Grilled Red Peppers and Tomato

 

~ Top 5 Fruits ~

Eat at least four fresh fruits daily for the maximum variety of phytochemicals. Frozen fruit is a fine substitute, but avoid canned, which often contains added sweeteners. For weight loss and diabetes or prediabetes management, eat just two fruits daily, focusing on lower-sugar options such as berries, green or Granny Smith apples, melons, grapefruit, oranges, kiwifruit, and papaya.

1. Strawberries

Nutrients: Vitamin C, potassium, fiber, folate, flavonoids
Health Boost: May have anti-inflammatory, anticancer effects and promote brain health; may lower cholesterol and improve the effectiveness of cholesterol-lowering diets.
Recipes:
Fresh Strawberries with Balsamic Vinegar
Strawberry Sunrise Shake

2. Pomegranate Juice

Nutrients: Antioxidants, flavonoids, potassium, fiber, calcium
Health Boost: Studies indicate that pomegranate juice has antiatherogenic (protects against plaque in the arteries), antioxidant, antihypertensive, and anti-inflammatory effects that help fight heart disease, certain types of cancer, and brain degeneration.
Recipes:
Squash Tart with Fresh Pomegranate Juice

3. Tomatoes

Nutrients: Vitamins A, B, and C, potassium, iron, folic acid, phosphorus, carotenoids, fiber
Health Boost: Lycopene, a potent antioxidant in tomatoes, may prevent certain cancers, protect skin from UV rays, and promote overall prostate health.
Recipes:
Indian-Seasoned Tofu with Tomatoes
Quinoa and Salmon Stew with Tomatoes

4. Plums

Nutrients: Fiber, vitamins A and C
Health Boost: Plums help support immunity and may help slow development of artherosclerosis. Polyphenols from dried plums may promote bone strength and density by regulating growth factors linked to bone formation.
Recipes:
Curried Chicken with Dried Plums
One-Pan Baked Chicken with Peaches and Plums
Lettuce Wraps with Chicken in Plum Sauce

5. Raspberries

Nutrients: Manganese, vitamin C, fiber
Health Boost: Anthocyanins—red plant pigments—may protect eyes and improve heart health by preventing artery hardening and reducing blood pressure; ellagic acid, a phytochemical, helps kill certain types of cancer cells.
Recipes:
Raspberry Soup
Apple, Raspberry, and Frisée Salad
Melon and Berry Salad

 

~ Top 4 Beans and Legumes ~

Eat at least 1⁄2 cup of beans daily. Try adding them to soups, stews, and salads. Dried beans are the most economical; if you’re buying canned, look for unsalted and BPA-free varieties. To avoid gas or bloating, soak dried beans for 8 to 12 hours and slow cook with a piece of sea vegetable, such as wakame.

1. Lentils

Nutrients: Protein, fiber, folate, iron, manganese, magnesium
Health Boost: Folate may improve colon, breast, and brain health and lower blood pressure.
Recipes:
Green Lentils and Seasoned Walnuts
Curried Lentils
Grilled Salmon with Lentils and Curried Mint Yogurt

2. Black Beans

Nutrients: Iron, fiber, protein, folate, manganese, magnesium
Health Boost: Some of the best sources of antioxidants, as indicated by their dark color; may protect against colorectal cancer and slow tumor growth.
Recipes:
Cuban Black Bean & Rice Soup
Tex-Mex Bean Salad
Black Beans Cakes with Orange Basil Salsa

3. Adzuki Beans

Nutrients: Protein, fiber, iron, magnesium, potassium, zinc, folate
Health Boost: Promote heart health; help manage weight.
Recipes:
Oriental Bean Cakes

4. Red Kidney Beans

Nutrients: Folate, fiber, manganese, protein, iron, tryptophan, phosphorus
Health Boost: Promote heart health; may help prevent diabetes.
Recipes:
Kidney Bean & Butternut Squash Soup
Baked Winter Squash with Heirloom Beans and Hominy

 

~ Top 5 Grains ~

Not all whole-grain products are good foods, says Fuhrman. Breakfast cereals and some breads, for example, lose much of their fiber and micronutrients during processing. Choose coarsely ground grains, which the bloodstream absorbs more slowly, and always look for “whole” on the package (or the Whole Grains Council’s 100 Percent Whole Grain stamp). Whole grains should appear among the first items in the ingredient list. 

1. Oats

Nutrients: Fiber, protein, calcium, iron
Health Boost: Beta-glucan, a soluble fiber, can slow the release of sugar into the bloodstream to help fight diabetes. Oats also lower cholesterol and may reduce risk of heart disease and cancer.
Recipes:
Quick Apple-Cranberry Oatmeal
Mixed Whole-Grain Breakfast

2. Brown Rice

Nutrients: Fiber, manganese, selenium, magnesium, phosphorus
Health Boost: May improve blood glucose control; helps control weight and manage cholesterol, and may decrease asthma risk.
Recipes:
Puffed Brown Rice Tabbouleh with Red Cabbage

3. Sprouted Grain Bread

Nutrients: Fiber, protein, vitamin B1
Health Boost: When grain seedlings sprout, enzymes convert some of the fats and carbohydrates into vitamins, minerals, and amino acids; sprouted-seed breads are more filling and have less of a spiking impact on blood sugar than other breads.
Recipes:
Sprouted Spelt and Seed Bread

4. Barley

Nutrients: Fiber, folic acid, iron, calcium, magnesium, phosphorus, potassium, vitamin E
Health Boost: Look for hulled barley, which contains more nutrients than pearl barley. The FDA recently confirmed the qualified health claim linking whole-grain barley to a reduced risk of coronary heart disease; soluble fiber lowers cholesterol and stabilizes blood glucose levels.
Recipes:
Barley and Spinach-Stuffed Bell Peppers
Lima Bean, Mushroom and Barley Soup

5. Quinoa

Nutrients: Protein, calcium, lysine, iron, magnesium, vitamin E, potassium, phosphorus, fiber
Health Boost: Bolsters heart health; may protect against certain types of cancer, including breast cancer.
Recipes:
Quinoa and Wild Rice
Quinoa & Pecan Salad with Dried Cranberries
Quinoa with Mixed Vegetables

 

~ Top 5 Nuts and Seeds ~

Despite being high in calories, nuts and seeds are rich in essential fatty acids, which promote brain and heart health. Most women should limit intake to 1 ounce per day and men to 2 ounces (about a handful), especially when trying to lose weight. Increase servings if you need to fuel athletic efforts.

1. Brazil Nuts

Nutrients: Selenium, calcium, magnesium, omega-3 fatty acids, protein, vitamin A, iron
Health Boost: One of the richest sources of selenium, Brazil nuts may bolster immunity, reduce the risk of cancer, and promote liver health.
Recipes:
Fresh Vegetable Rolls with Mango and Tamarind Sauce

2. Sunflower Seeds

Nutrients: Vitamins B1, B5, and E, manganese, magnesium, selenium, phosphorus, folate
Health Boost: May help prevent cardiovascular disease and alleviate arthritis symptoms.
Recipes:
Soy Nut Trail Mix

3. Flaxseeds

Nutrients: Lignans (phytoestrogens), fiber, omega-3s, alpha-linolenic acid (ALA)
Health Boost: May prevent colon, breast, skin, and lung cancers; can help treat rheumatoid arthritis and other inflammatory diseases; may decrease cholesterol levels, arterial plaque formation, and diabetes risk.
Recipes:
Fresh Ricotta with Arugula and Flaxseed Pizza
Buckwheat-Flaxseed Blueberry Pancakes

4. Sesame Seeds

Nutrients: Protein, calcium, vitamin B3, iron, zinc
Health Boost: May decrease breast cancer risk.
Recipes:
Carrot Salad with Sesame Seeds

5. Pumpkin Seeds

Nutrients: Protein, iron, zinc, omega-3s, manganese, magnesium, phosphorus
Health Boost: Help reduce cholesterol; may promote prostate health.
Recipes:
Luscious Beet Salad with Toasted Pumpkin Seeds
Butternut Squash Soup with Roasted Pumpkin Seeds

[via Delicious Living]