Cranberries Have Role in Heart Health, Should We Give Thanks?

Several studies, including new research presented at the Cranberry Health Research Conference, suggest cranberries may play an important part in heart health. As we prepare for the Thanksgiving holiday and the height of cranberry season, it’s time to explore how these red berries may benefit heart health.

Cranberries are a rich source of polyphenols, including phenolic acids (e.g., benzoic, ellagic acids) and flavonoids (e.g., anthocyanins, flavonols), which have been found to have potent antioxidant properties. In fact, published research has shown “how polyphenol compounds help improve endothelial function, which is a critical factor in preventing atherosclerosis [hardening of the arteries]” and “to inhibit the abnormal platelet aggregation that cause most sudden heart attacks and strokes, while fighting inflammation and supporting healthy blood lipids.”

The current study follows several previous efforts to determine whether cranberries should be considered heart-healthy and worthy of attention beyond the role they have played for years. That role has focused on their ability to help prevent urinary tract infections, particularly in women who are susceptible to this common condition.

Studies of cranberries and heart health
Before we get to the latest research, let’s look briefly at what preceded it, beginning with a Tufts University study published in 2007. The authors of that review noted there was evidence to suggest that the polyphenols found in cranberries may reduce the risk of cardiovascular disease by hindering the accumulation of platelets and reducing blood pressure.

In a 2011 study, a team at Boston University School of Medicine examined the effects of cranberry juice on vascular function in individuals who had coronary artery disease. Two studies were conducted: an acute, no-placebo pilot that involved 15 patients, and a chronic, placebo-controlled crossover study that enrolled 44 patients.

In the chronic crossover study, the individuals were randomly assigned to drink 16 ounces daily of cranberry juice or placebo for four weeks. The participants in the acute study consumed 16 ounces of cranberry juice one time only.

Here’s what the investigators found:

• Mean carotid-femoral pulse wave velocity (an important measure of stiffness of the aorta) decreased after cranberry juice and increased after placebo 
• Several other important cardio measures, including blood pressure, brachial artery flow-mediated dilation, digital pulse amplitude tonometry, and carotid-radial pulse wave velocity, did not change
• In the pilot study, there was an improvement in brachial artery flow-mediated dilation and digital pulse amplitude tonometry four hours after the participants consumed a single 16-ounce portion of the juice

In a subsequent (2013) double-blind, randomized study, the authors set out to see whether daily consumption of double-strength cranberry juice over four months would have a beneficial impact on vascular function and endothelial cells (which line the walls of the arteries). A total of 69 men and women who had peripheral endothelial dysfunction and cardiovascular risk factors participated in the study and completed it.

The authors found that drinking the cranberry juice may protect against atherosclerosis by reducing the number of endothelial cells that make a compound called osteocalcin, which has been linked to hardening of the arteries.

Latest study of cranberries and heart health
In this latest study, the authors enrolled 10 healthy males (age 18-40) and evaluated the immediate impact on vascular health after they consumed 16 ounces of cranberry juice at various concentrations, ranging from 0 to 117 percent, including 25 percent, which is the concentration commonly found in commercial cranberry juice cocktail.

The investigators found that drinking cranberry juice improved (increased) flow-mediated vasodilation, which is a measure of blood flow and vascular health, ranging from 1 to 2.5 percent, depending on the concentration and when the participants were tested. At the highest concentration, there was a 10 mmHg decline in systolic blood pressure as well.

According to the study’s lead investigator, Dr. Ana Rodriguez-Mateos, of University Duesseldorf, Germany, “Significant improvements in vascular function from drinking two cups of cranberry juice suggest an important role for cranberries in a heart-healthy diet.”

The findings of these studies provide some evidence that cranberries may have a role in heart health. Although it may be too early to stock up on cranberry juice (which can contain lots of sugar depending on what you buy), it may be comforting to know that these little red berries may have more potential than helping ward off urinary tract infections. You may want to raise a glass of cranberry juice more often in the future…for heart health.

[via Emax Health]

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]

Why You Should Never Eat Nonorganic Green Beans

For real. You definitely don't want these on your plate, Consumer Reports finds out.

Sometimes organic just isn't available. So is it safe to go the nonorganic route if there's no other feasible option? While organic is always best if you're trying to protect your family from chemicals linked to breast cancer, non-Hodgkin's lymphoma, ADHD, thyroid problems, and other ills, Consumer Reports recently released a super-handy report that helps you figure out which veggies are riskier choices than others whenever you're in a position where organic isn't an option.

For instance, researchers found nonorganic green beans to be among the riskiest produce picks you could eat.

In the report, veteran researcher Charles Benbrook, PhD, a collaborator on the Consumer Reports report and leader of the Center for Sustaining Agriculture and Natural Resources at Washington State University, had this to say: "Acephate, and its breakdown product methamidophos, on green beans was the No. 1 risk driver in 2013. That use accounted for around one-half of total risk across all pesticides and food."

Because of this, green beans fall into the report's "very high risk" category. And the thing about green beans is that they are consistently contaminated with toxic pesticides. Looking at the measure of both the amount of pesticide residues found on the beans and the chemicals' toxicity, green beans have landed on the very-high-risk category nearly every year since testing began in 1992.

The Consumer Reports' From Crop to Table Pesticide Use in Produce explains that the organophosphate chemical acephate is among the most concerning chemicals showing up on green beans, despite the fact that the Environmental Protection Agency canceled its use in 2009. (Organophosphate bug-killing chemicals are associated with brain damage in people. That makes sense, since they are designed to scramble a pest's nervous system.)

The Environmental Working Group recently also came out with its list of pesticide-laden produce, calling it the 2015 Dirty Dozen list. To add to this body of research, Consumer Reports' report on green beans and other high-risk produce (in terms of pesticides)—including peaches, tangerines, plums (from Chile, but not America), apples (from America, but not New Zealand), green beans, bell peppers, hot peppers, and sweet potatoes—makes it easier for you to make smarter choices while shopping for produce. (Be empowered by this knowledge; don't shy away from eating produce, since eating more veggies has consistently been shown to help you live longer.)

If you find it's difficult to get your hands on organic produce, use these 5 great tips on what to do if organic isn't available.

[via Rodale News]

12 Fruits and Veggies You Should Avoid (If Buying Non-Organic)

Contrary to the old adage, an apple a day may not keep the doctor away. According to the Environmental Working Group’s (EWG) 2015 Shopper’s Guide to Pesticides in Produce, apples topped the list as the most pesticide-contaminated produce for the fifth year in a row. Peaches and nectarines round out the top three “dirtiest” foods while avocados, sweet corn and pineapples are among the cleanest. EWG’s annual Dirty Dozen and Clean Fifteen lists rank fruits and vegetables according to pesticide residue levels reported by the U.S. Department of Agriculture (USDA).

Despite growing consumer demand for pesticide-free fruits and vegetables evident in increased organic food sales, pesticides were found on nearly two-thirds of the 3,015 produce samples tested by the USDA, even in some cases after they had been washed and peeled.

“The bottom line is people do not want to eat pesticides with their fruits and vegetables,” said Ken Cook, EWG’s president and cofounder. “That’s why we will continue telling shoppers about agricultural chemicals that turn up on their produce, and we hope we will inform, and ultimately, empower them to eat cleaner.”

165 different pesticides were identified on the USDA food samples with 99 percent of apples, 98 percent of peaches and 97 percent of nectarines testing positive for at least one residue. Cherry tomatoes, grapes, snap peas and potatoes were also among the most contaminated with potatoes averaging more pesticides by weight than any other produce. For the third year in a row, EWG also expanded the Dirty Dozen list with a Plus category to include hot peppers and leafy greens that contain trace amounts of highly hazardous pesticides, including organophosphate and carbamate insecticides. Acephate, chlorpyrifos and oxamyl (highly toxic insecticides) are banned on some crops but still permitted on hot peppers. And although pesticides DDE and dieldrin were banned years ago, residue from agricultural soils is still found on leafy greens grown today.

Pesticides have been linked to a number of negative impacts on the environment and human health, including depression and suicide in farmers, decreasing bee populations and increased risk of Parkinson’s disease. A recent study found lower pesticide levels in people who eat organic food, and EWG confirms that the best way for consumers to avoid pesticides in food is to purchase organic produce if possible. If food accessibility or financial restrictions limit access to organic foods, the Clean 15 list highlights produce with the lowest levels of pesticide exposure and is also a good option.

“We are saying, eat your fruits and vegetables,” said Sonya Lunder, EWG’s senior analyst. “But know which ones have the highest amounts of pesticides so you can opt for the organic versions, if available and affordable, or grab a snack off the Clean Fifteen.”

[via EcoWatch]

6 Health Benefits of Blueberries

Consuming fruits and vegetables provide copious health benefits. Produce consumption has been shown to lower the risk of developing various chronic conditions and is protective against certain types of cancer. Experts recommend consuming a rainbow of colored produce to provide the various vitamins and minerals that are essential to maintain optimal health. Do your body and taste buds a favor and choose to add blueberries into your diet. Blueberries are packed with nutrients which provide many health benefits.

6 Main Health Benefits of Blueberries

(1) Vitamin C

Get 25% of your daily vitamin C requirements in 1 cup of blueberries. Vitamin C is essential for tissue growth and repair, keeping gums and teeth healthy, and aids in iron absorption. Vitamin C is also an antioxidant which can neutralize free radicals. Free radicals are responsible for the aging process on the body and may play a negative role in cancer, heart health, and inflammatory diseases such as arthritis.

(2) Manganese

One cup of blueberries contains 25% of your daily manganese requirements. Manganese is essential for tendon and skeletal development and may play a role in blood pressure, fertility, reproduction and energy production.

(3) Vitamin K

Obtain about one third of your daily vitamin K requirements by consuming 1 cup of blueberries. Vitamin K is essential in blood clotting. Blood clotting is important to prevent excessive bleeding with an open cut. Studies also suggest that vitamin K may also be involved in calcium metabolism and in maintaining bone health.

(4) Anthocyanins

Anthocyanins are compounds that provide blueberries with that rich blue/purple color. Studies suggest that, due to its antioxidant properties, anthocyanins may play a role in decreasing the risk of cancer, cognitive decline and heart disease. The disease-fighting powers of Anthocyanins is one of the many reasons experts, such as the Academy of Nutrition and Dietetics, recommend consuming a rainbow of different colored fruits and vegetables.

(5) Fiber

1 cup of blueberries contains 4 grams of fiber. Fiber is essential for bowel health because it promotes bowel regularity and reduces constipation. Fiber not only regulates blood sugar and helps with satiety, but it can also reduce blood cholesterol. Reducing blood cholesterol can help lower the risk of developing heart disease, diabetes, and diverticulosis.

(6) Low in Calories, Fat, and Cholesterol

One cup of blueberries provides only 85 calories and essentially no fat and cholesterol! Blueberries make a great snack (and treat!) for individuals trying to lose weight due to the low calorie content. Blueberries make a good heart healthy snack because they are low in fat and cholesterol. Consuming excess cholesterol can cause plaque to build up in the arteries which could lead to a heart attack or stroke.

For being low in calories, fat, and cholesterol, blueberries are packed with nutrients and antioxidants-making it a great snack to add to your diet. Not only is it a great food for weight-conscious individuals, but blueberries are also great for those whom want to eat a heart and bone healthy, bowel friendly, and antioxidant rich snack.

[via WatchFit]

Beyond Pumpkin: 10 Other Fall Foods to Eat Right Now

Pumpkin gets all of the love when it comes to fall food, but fall flavors go way beyond that beautiful orange squash. Find these fall foods at your farmers market!

Don’t get me wrong. I love pumpkin and pumpkin spice. But you can’t live on pumpkin alone, as much as we all may want to.

Fall is such a bountiful season, and there are tons of delicious, seasonal fall foods that I could have listed below. The foods on this list are in season right now, and they’re some of my favorites to pile onto my plate. Cheers!

10 Fall Foods in Season Now

1. Arugula – Arugula gets a lot of love as a spring green, but you can also often find it at local markets in early fall. Pair bitter arugula with a bright lemon vinaigrette or try it on a sandwich in place of lettuce.

2. Eggplant – Eggplant's subtle and distinctive combination of textures and flavors - smooth, fleshy, creamy, smoky - make it a versatile and beguiling component of many great dishes. Try it in any of these vegan and vegetarian eggplant recipes.

3. Grapes – Grapes are in season now all over the U.S. and will stay in season until about December. See what types of grapes are available at your local market. You can eat them as-is, of course, or use them to make delicious food art.

4. Cabbage – Cabbage is the humblest of the uber healthy cruciferous vegetables. It’s affordable, healthy, and in season right this second! If you’re sick of slaw, try making your own fermented sauerkraut. It’s good on sandwiches, stirred into a bowl of stew, or on top of grain bowls.

5. Pecans – Snatch up those seasonal pecans now! Pecans are lovely stirred into oatmeal or baked in a pie, but you can also use them in recipes like these homemade chocolate energy bars.

6. Carrots – Pumpkins aren’t the only orange fall foods that deserve your attention. Early fall is peak carrot season. If you need a little carrot inspiration, try shredding them into a pan-full of carrot muffins.

7. Brussels Sprouts – People tend to love or hate these tiny cabbages, and I fall squarely onto the love end of the spectrum. Try roasting them up with olive oil and a touch of balsamic vinegar at 425F for about 45 minutes. Stir every 10-15  minutes until they’re soft and a little bit brown.

8. Potatoes – White potatoes don’t get a lot of attention, but I am a big potato fan. They’re filling, affordable, and surprisingly healthy. Bake ‘em, mash ‘em, or cook ‘em into fritters. If you want to replace the egg in that fritter recipe, just whisk 1 tablespoon flax meal into 3 tablespoons of water, and let it sit for about 5 minutes. Boom! Flax egg.

9. Turnips – As root veggies go, turnips don’t get the limelight too often, but I love them. If you’re sick of using turnips in soups and stews, try using them in place of radishes in this recipe. I have done it, and it was amazing.

10. Leeks – Adding sauteed leeks to any recipe somehow makes it instantly special. Leeks are one of those fall foods that seem expensive, but don’t have to be. A little goes a long way, so just grab one or two leeks instead of a whole, pricey bunch. If you need a little bit of help including seasonal leeks in your cooking, try one of these leek recipes.

[via Eat Drink Better]

5 Crazy New Reasons Organic Produce Is Really Worth Your Money (and How to Afford It!)

In the quest for a healthier body and a longer life, U.S. consumers are filling their grocery carts with more organic produce than ever, and that number continues to climb every single year. While that’s a great thing for those that can and choose to do so, conventional produce still accounts for a majority of produce sold here in the United States, especially among those who believe organic is too expensive, or who aren’t fully aware of the benefits that come from eating organic foods.

Not all things are 100% necessary to buy organic, such as paper goods and clothing. Even food and beverages labeled certified non-GMO are safer than traditional, conventional foods, even if they aren’t certified organic. However, one area you definitely want to go organic when you can is the produce department. When you’re a vegan, you can luckily avoid having to worry about buying organic meat, poultry, milk, eggs, and dairy (since you may know that organic labeling doesn’t negate the cruelty animals on organic farms go through.) You’ll also save more money by not buying animal products, which will leave you more funds to spend on healthy, organic plant-based items.

Everyone knows that organic foods are beneficial to our  health and the planet,  but do you know exactly why? Here are five reasons to make the switch today:

1. Allergies

Did you know that allergies can arise from consuming non-organic produce? Many people find this is also the case with genetically modified foods. Foods that are directly sprayed with chemicals or that are chemically altered in any way may lead to allergic reactions that can be hard to trace back to your diet. Many people may suspect they have a food allergy, when it could be a chemical in the food instead. The immune system sees chemicals as invaders and sets off an allergic reaction as a result. Buy all organic produce for one week and see how you feel. Be sure to also buy organic pre-packaged foods when you can as well.

2. Gut Microbiome

Pesticides and herbicides contain chemicals that can kill off your beneficial gut bacteria. Low levels of beneficial gut bacteria have been linked to depression, weight gain, diabetes, and yeast overgrowth. Pesticides, antibiotics, and other chemicals sprayed on foods have been shown to change the way the brain and gut work due to the depletion of good gut bacteria. Over time, low gut bacteria and consistent intake of pesticides and chemicals can also lead to leaky gut syndrome, which can cause severe digestive upset and harm.

3. Diabetes

Many chemicals and pesticides have also been linked to poor insulin function, which can cause type 2 diabetes or even mild blood sugar sensitivities. Since everything you eat enters the bloodstream, putting chemicals in your veins doesn’t make a whole lot of sense if you want your hormones such as insulin and leptin that affect your blood sugar, to work their best for you and your health.

4. Animal Safety

One of the most overlooked benefits of buying organic foods is how it actually benefits the animals on farms where organic produce is grown. It’s commonly known that eating organic foods benefits the environment and may help prevent global warming, however, eating organic foods also ensure that animals on these farms or who live nearby these farms aren’t being exposed to harmful pesticides, chemicals, fertilizers, and herbicides.

5. Obesity

It sounds a bit far-fetched to think that you could gain weight from eating conventional produce like celery and bananas, but don’t shake your head at the thought of the idea just yet. The chemicals in non-organic produce and other conventional foods has been shown to create a toxic state within the cells and slow down the metabolism as a result. Considering that our immune system has to work harder to fight off such toxins, it only makes sense that our metabolisms would also slow down.

I know a conventional head of lettuce or shiny red apple might seem harmless enough, but don’t let their appeal fool you. Many are coated with sprays to make them more appealing to consumers, but they actually taste worse than their organic, fresh counterparts. Always go for organic, because if you wouldn’t spray chemicals like Round-up on foods yourself, why would you pay for someone else to?

Feed your body organic, plant-based foods. Want to know how to afford them? Here are some great tips!

1. Buy What’s on Sale

This allows you to rotate what you buy each week and it helps you get in a variety of nutrition. Many stores will cycle when certain organic items go on sale. For example, some rotate the same sale items every four weeks, while some are up to six weeks. Start to pay attention to when items go on sale and you’ll know what to buy when. Or, you can always get friendly with your produce guy (which I highly suggest) and just ask him yourself. Then ask when new trucks are delivered and be sure to get to the store the day the new sale starts and fresh items are delivered. There’s no need to visit multiple stores, but doing so will also give you more exposure to sales.

2. Compare the Cost

Most of the time, organic produce is only a dollar or so more than conventional items. If you can’t afford to buy everything organic, buy what organic foods you can (especially those off the Dirty Dozen list) and eat more of those instead of paying to eat foods filled with chemicals.

Plus, many supermarkets label conventional produce just under the next dollar up in price to make consumers assume they’re much cheaper than organic. For example: conventional apples may be labeled $3.98 per bag or bushel, while organic apples may be $5.28 per bag or bushel. Consumers automatically see the number 3 in the price $3.98 and assume it’s almost $2.00 cheaper, when really, the price difference is only right over $1.25. See what I mean? Don’t let conventional prices fool you! You’re much better paying for a high-quality organic apple free of pesticides and toxins than saving under $2.00 for a bag of less tasty, chemically-treated ones.

3. Shop in Season

It’s also smart to shop in season so you can avoid paying high premiums for items that have to be imported from other countries. Plus, seasonal foods taste fresher, and your body will appreciate you eating in alignment with nature.

4. Don’t Fear Frozen

If you can’t afford organic, fresh spinach, berries, etc., then go with organic frozen items. They might not be as tasty, but frozen foods are possibly just as nutritious (if not fresher) than non-frozen items since they’re frozen at peak harvest. They also last longer, which means you won’t be throwing anything away. Learn how to freeze your own bounty.

5. Re-evaluate Your Priorities

When I started seeing the benefits in my own health from eating organic, plant-based foods, I made sacrifices in other areas of my life so I could afford to do so. Did I really need those magazine subscriptions every month? Was that new shirt each week really more important than feeding my body clean, natural foods? See where you can spare $10.00-$20.00 or so per week, and then spend that money on organic produce versus opting for conventional items.

[via One Green Planet]

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]

Tips to Freeze What You Grow

With plenty of gardening comes plenty of produce, but what can you do with all of it? You certainly can’t eat it all at once, and canning everything is a pain in the neck. However, your freezer might give you another option. Saving produce by freezing it is often very efficient, fast and easy to do. Most vegetables and fruits can be frozen without any loss of flavor. Plus by preparing it ahead of time you can make your meals faster and easier than ever. Here are some tips for freezing your produce:

Cut it Up

The first step to freezing your produce is preparation. You should cut the fruits and vegetables into the sizes you will use for meals. For example I peel and slice my peaches for use in pies and smoothies before I freeze them. I also shell my peas, dice my bell peppers, and shred my zucchini. By having the produce all ready to go it not only makes my meal preparation faster but makes it easier to freeze them. Keep in mind that some produce needs to be blanched before freezing to preserve the flavor and color.

Lay It Out

After the produce is prepared, it is time to freeze it. Although you can toss it all in a freezer bag and throw it in the freezer it is a lot harder to use it that way. It also takes up more room in your freezer. Instead, take a cue from the professionals and lay out your produce before freezing it. Get a large cookie sheet and line it. Then spread out the prepared produce in a single layer and freeze it. After it is frozen you can easily pour it into a container and it will be much easier to manipulate and defrost later. For liquids, like pureed produce and herbs, you have two options. You can pour it into an ice cube tray and freeze before putting the cubes in a bag. Or you can lay the bag on its side and freeze in a thin layer that is very easy to store.

Package It Well

Keep in mind that your produce will only stay fresh if you package it well. A regular sandwich bag will not do the trick. Instead make sure you use bags especially made for freezing or other methods that will keep your produce fresh. Vacuum sealing is a great way to keep produce fresh in the freezer for over a year!

Invest in a Good Freezer

Last but not least, you should invest in a good freezer to keep your produce lasting longer. The one that comes with your refrigerator is okay for short term storage, like a month or two, but for longer periods an independent freezer is much better at preserving foods. Just think about how much money you are saving on produce year round and it will make the investment of a freezer seem less overwhelming.

As you can see, freezing your produce is a great, easy way to make the most of your garden. Do not throw away rotten produce because you can’t eat it fast enough. Instead save it for up to a year or more in your freezer and have great fruits and vegetables any time of year that are tasty and homegrown.

8 Foods Even The Experts Won’t Eat

Food scientists are shedding light on items loaded with toxins and chemicals–and simple swaps for a cleaner diet and supersized health. Experts from different areas of specialty explain why they won’t eat these eight foods.

Clean eating means choosing fruits, vegetables, and meats that are raised, grown, and sold with minimal processing. Often they’re organic, and rarely (if ever) should they contain additives. But in some cases, the methods of today’s food producers are neither clean nor sustainable. The result is damage to our health, the environment, or both. So we decided to take a fresh look at food through the eyes of the people who spend their lives uncovering what’s safe–or not–to eat. ” Their answers don’t necessarily make up a “banned foods” list. But reaching for the suggested alternatives might bring you better health–and peace of mind.

1. The Endocrinologist Won’t Eat: Canned Tomatoes

Fredrick Vom Saal, is an endocrinologist at the University of Missouri who studies bisphenol-A.

The problem: The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people’s body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. “You can get 50 mcg of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young,” says vom Saal. “I won’t go near canned tomatoes.”

The solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe’s and Pomi. Exposure to BPA Causes Permanent Damage In OffSpring

2. The Farmer Won’t Eat: Corn-Fed Beef

Joel Salatin is co-owner of Polyface Farms and author of half a dozen books on sustainable farming.

The problem: Cattle evolved to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. But more money for cattle farmers (and lower prices at the grocery store) means a lot less nutrition for us. A recent comprehensive study conducted by the USDA and researchers from Clemson University found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium; lower in inflammatory omega-6s; and lower in saturated fats that have been linked to heart disease. “We need to respect the fact that cows are herbivores, and that does not mean feeding them corn and chicken manure,” says Salatin.

The solution: Buy grass-fed beef, which can be found at specialty grocers, farmers markets, and nationally at Whole Foods. It’s usually labeled because it demands a premium, but if you don’t see it, ask your butcher.

3. The Toxicologist Won’t Eat: Microwave Popcorn

Olga Naidenko, is a senior scientist for the Environmental Working Group.

The problem: Chemicals, including perfluorooctanoic acid (PFOA), in the lining of the bag, are part of a class of compounds that may be linked to infertility in humans, according to a recent study from UCLA. In animal testing, the chemicals cause liver, testicular, and pancreatic cancer. Studies show that microwaving causes the chemicals to vaporize–and migrate into your popcorn. “They stay in your body for years and accumulate there,” says Naidenko, which is why researchers worry that levels in humans could approach the amounts causing cancers in laboratory animals. DuPont and other manufacturers have promised to phase out PFOA by 2015 under a voluntary EPA plan, but millions of bags of popcorn will be sold between now and then.

The solution: Pop organic kernels the old-fashioned way: in a skillet. For flavorings, you can add real butter or dried seasonings, such as dillweed, vegetable flakes, or soup mix. Make it organic and use coconut oil. If You’re Still Eating Microwave Popcorn, You’re Not Fully Grasping The Health Consequences

4. The Farm Director Won’t Eat: Non-Organic Potatoes

Jeffrey Moyer is the chair of the National Organic Standards Board.

The problem: Root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes–the nation’s most popular vegetable–they’re treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they’re dug up, the potatoes are treated yet again to prevent them from sprouting. “Try this experiment: Buy a conventional potato in a store, and try to get it to sprout. It won’t,” says Moyer, who is also farm director of the Rodale Institute (also owned by Rodale Inc., the publisher of Prevention). “I’ve talked with potato growers who say point-blank they would never eat the potatoes they sell. They have separate plots where they grow potatoes for themselves without all the chemicals.”

The solution: Buy organic potatoes. Washing isn’t good enough if you’re trying to remove chemicals that have been absorbed into the flesh.  Budget tip: Organic potatoes are only $1 to $2 a pound, slightly more expensive than conventional spuds.

5. The Fisheries Expert Won’t Eat: Farmed Salmon

Dr. David Carpenter, director of the Institute for Health and the Environment at the University at Albany, published a major study in the journal Science on contamination in fish.

The problem: Nature didn’t intend for salmon to be crammed into pens and fed soy, poultry litter, and hydrolyzed chicken feathers. As a result, farmed salmon is lower in vitamin D and higher in contaminants, including carcinogens, PCBs, brominated flame retardants, and pesticides such as dioxin and DDT. According to Carpenter, the most contaminated fish come from Northern Europe, which can be found on American menus. “You could eat one of these salmon dinners every 5 months without increasing your risk of cancer,” says Carpenter, whose 2004 fish contamination study got broad media attention. “It’s that bad.” Preliminary science has also linked DDT to diabetes and obesity, but some nutritionists believe the benefits of omega-3s outweigh the risks. There is also concern about the high level of antibiotics and pesticides used to treat these fish. When you eat farmed salmon, you get dosed with the same drugs and chemicals.

The solution: Switch to wild-caught Alaska salmon. If the package says fresh Atlantic, it’s farmed. There are no commercial fisheries left for wild Atlantic salmon.

6. The Cancer Researcher Won’t Drink: Milk Produced With Artificial Hormones

Rick North is project director of the Campaign for Safe Food at the Oregon Physicians for Social Responsibility and former CEO of the Oregon division of the American Cancer Society.

The problem: Milk producers treat their dairy cattle with recombinant bovine growth hormone (rBGH or rBST, as it is also known) to boost milk production. But rBGH also increases udder infections and even pus in the milk. It also leads to higher levels of a hormone called insulin-like growth factor in milk. In people, high levels of IGF-1 may contribute to breast, prostate, and colon cancers. “When the government approved rBGH, it was thought that IGF-1 from milk would be broken down in the human digestive tract,” says North. “There’s not 100 percent proof that this is increasing cancer in humans,” admits North. “However, it’s banned in most industrialized countries.”

The solution: Buy raw milk or check labels for rBGH-free, rBST-free, produced without artificial hormones, or organic milk. These phrases indicate rBGH-free products. The Sour Facts About Milk.

7. The Biotech Specialist Who Won’t Eat Conventional Soy: GMO Unfermented Soy

Michael Harris is biotech specialist who has directed several projects within the biotech sector including those for genetically engineered food. He has been a consultant, manager and director for companies such as Xenon Pharmaceuticals and Genon Corporation.

The problem: Genetically engineered food is a cause of great concern due to the manipulation of DNA and genetic code including transfers from one species to another. Fermented soy is the only soy food fit for human consumption and since almost 90% of soy in the world is genetically modified, if you are not ensuring sources are organic, long-term health problems are inevitable, especially since soy has been found to affect hormonal balance and even cause cancer.

The solution: Check labels to ensure soy is Non-GMO or organic and never consume unfermented sources. If possible contact the company to find out exactly where the Non-GMO soy was obtained.

8. The Organic-Foods Expert Won’t Eat: Conventional Apples

Mark Kastel, a former executive for agribusiness, is co-director of the Cornucopia Institute, a farm-policy research group that supports organic foods.

The problem: If fall fruits held a “most doused in pesticides contest,” apples would win. Why? They are individually grafted (descended from a single tree) so that each variety maintains its distinctive flavor. As such, apples don’t develop resistance to pests and are sprayed frequently. The industry maintains that these residues are not harmful. But Kastel counters that it’s just common sense to minimize exposure by avoiding the most doused produce, like apples. “Farm workers have higher rates of many cancers,” he says. And increasing numbers of studies are starting to link a higher body burden of pesticides (from all sources) with Parkinson’s disease.

The solution: Buy organic apples or apples from a farmer that you trust!

[via Eat Local Grown]

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]

Carrot + Zucchini Ribbons + Cilantro Pepita Pesto Recipe

[The Simple Veganista] I have a ton of pepitas (shelled pumpkin seeds) that I need to use up and thought this was a great way to use them. I also had some cilantro on hand and decided to use that. What I really love about cilantro, besides the lovely flavor, is that it's available in bunches and so easy to find. In general, it's hard to find basil in large amounts enough to make pesto, making cilantro a great alternative to the traditional basil pesto. I also added a small amount of garam masala to this pesto but feel free to omit it if you don't have it on hand or don't care for it. I have yet to use my garam masala and thought why not try it here for something unusual. So I tested it out and found that I rather liked it as it adds an interesting layer of flavor and pairs well with the fresh vegetable ribbons. I even used my left over pesto as a dip for carrot sticks...so good! But keep in mind that I'm quite strange and can eat the weirdest combinations. So If you feel like experimenting, go for it...if in doubt, leave it out. I also added in some hemp hearts as well, two tablespoons or so, if you have some on hand this is a great place to use them!

The ribbons are easy to create. I used a mandolin to ribbon the zucchini and a peeler to do the carrots. It's best to use smaller sized zucchini so the mandolin will be wider. This will help keep the zucchini edges cleaner looking instead of scoured. But do it however your comfortable and use whatever tools you have. If you only have a peeler you can just as easily use that to ribbon the zucchini too. You can also simply use a julienne tool for thinner ribbons or julienne everything by hand if need be.

Below is a final look with a light dusting of almond parmesan (the best topping ever when I'm not using sriracha!). And if you want to see what my 'real' bowl looked like when I sat to eat this wonderful bowl of raw goodness after all was done, scroll on down to the bottom. It's real life style, the way I truly eat!

Carrot + Zucchini Ribbons + Cilantro Pepita Pesto

Ingredients

    3 large carrots
    3 small zucchini
    pepitas, for serving
    mineral salt & cracked pepper to taste
    almond parmesan, for serving

Cilantro Pepita Pesto

    1 large bunch cilantro (3 cups loosely packed), ends removed, leaves and small stems ok
    1/3 cup pepitas (shelled pumpkin seeds), toasted or raw
    2 tablespoons hemp hearts, optional
    2 cloves garlic
    1 small jalepeno, seed removed (leave a few seeds for heat if you like)
    3 tablespoons extra virgin olive oil
    juice of 1 large lemon
    1/2 teaspoon himilayan salt
    1/2 teaspoon garam masala, optional

Start with your pesto, place pepitas in your food processor and pulse a few times until seeds are broken down fairly well. Add remaining ingredients and blend until well combined and fairly smooth, stopping to scrap down the sides as needed. Add water, 1 tablespoon at a time, to thin if needed (no need to add more oil unless you want). Taste for flavor and season to taste. Set aside.

Peel the outer layer of your carrots and discard. Using the peeler, ribbon the carrots. Wash your zucchini, cut the ends off and using a mandoline, or tool of choice, ribbon the zucchini. You can just as well julienne your carrots and zucchini with a julienne tool or by hand if you would rather have thinner strands.

In a medium size bowl, place carrots and zucchini, add a few spoonfuls of pesto and mix to combine. You will have pesto leftover unless you really love the stuff and use it all!

Plate your ribbons, top with a sprinkle of pepitas and a nice dusting of almond parmesan. For a little extra color you could add some red pepper flakes to the top.

Serves two.

Store leftover pesto in an air tight container in the fridge for up to a week. Use the pesto for pasta, as a dip for vegetables, as a spread for sandwiches, thin it out with water or lemon juice and make a dressing for salads, etc. Lot's of ways to use pesto.

Notes: Use almonds in place of pepitas if needed. I used raw pepitas instead of toasting them.

For the garam marsla, if pairing this with regular pasta I would leave it out. It pairs well with the freshness of the carrot & zucchini ribbons. Also, I found that it tasted fine with almond parmesan. But like I said earlier, I can eat some really unusual combinations. If you feel like experimenting, try it out...if in doubt, skip it.

Enjoy!

Make Meals More A-Peeling

Boost Nutrients in Meals with Fruit and Vegetable Peels

Reducing waste and boosting taste to your meals is as easy as adding some apple peel to your sandwich. The skins and other discarded parts of fruits and veggies are packed with fiber and disease-fighting nutrients, so instead of tossing them out, get twice as many meals out of one food with these delicious ideas (just be sure to choose organic produce to avoid sketchy chemicals).

Potato Skins

Why: About half of the spud's hunger-quelling fiber is in the skin.

How: Make potato crisps. Place peelings on a baking sheet and sprinkle with oil, salt, black pepper, and cayenne. Bake at 400°F until crisp, 10 to 15 minutes.

Apple Peels

Why: They contain nearly all of the fruit's quercetin, an antioxidant that helps ward off certain cancers, according to a study in Nutrition Journal.

How: Add peels to a ham and cheese sandwich. Layer ham, thinly sliced apple peels, and grated Cheddar on a slice of whole grain bread, then broil until the cheese is bubbly.

Kiwi Peels

Why: Yep, they really are edible! They're also rich in vitamin E and disease-fighting flavonoids.

How: Blend up this smoothie: Combine 1 unpeeled kiwifruit, 1/2 cup frozen strawberries, 1 cup orange juice, and 1/2 cup plain yogurt. Blend and enjoy!

Orange Peels

Why: They provide d-limonene, a compound that may protect against skin cancer.

How: Add orange peels to chili. Finely chop the peel and toss in 1 to 2 tablespoons with the beans, tomatoes, and spices.

Broccoli Stalks

Why: A single one contains more than a day's worth of vitamin C.

How: Broccoli stalks are perfect for stir-fries. Peel the stalks—what's inside is almost as tender as asparagus—and toss into a stir-fry.

Carrot Peels

Why: The beta-carotene protects the eyes, skin, and immune system.

How: Meat loaf and burgers and perfect for carrot peels. Mix shredded carrot and carrot peel with lean ground meat. Bonus: the carrots keep the meat from drying out.

[via Prevention]

Eating in Season: 5 July Superfoods to Boost Your Health

It’s hot, and also the time of year for vegetable gardens to be producing bountiful goodies. You likely already know the best method for consuming produce is by growing your own, and you probably know that eating in season is preferable. But whether you have your own supply or shop locally at a farmer’s market, definitely make a point to purchase these 5 summer superfoods while they are in the midst of their peak season.

Garlic

While it’s not a staple in all gardens, it should be a staple in all kitchens. Not only is it versatile for cooking, garlic has numerous health benefits—making it a true superfood. It has heart-protective qualities, can help with iron metabolism, includes anti-inflammatory benefits, may reduce your risk of cancer, and has both anti-viral and anti-bacterial properties.

Peaches

We are right in the middle of peach-season. And if you can find them from a local orchard, you are in for a sweet treat. Peaches are a great source of vitamin C and dietary fiber. They may also be effective in fighting metabolic syndrome—a set of symptoms like obesity and inflammation that can lead to serious issues like heart disease and type 2 diabetes.

Tomatoes

If you (or the farmers around you) were able to get their tomatoes in early enough, you should be enjoying plenty of these sun-ripened, summer superfoods right now. These are a summertime favorite as you can almost taste the sun in each one. Tomatoes have numerous health benefits including the anti-cancer properties of lycopene, a powerful antioxidant. They are also rich in vitamins C, A, B6, E, and K.

Chard

While many leafy greens can’t take the heat, chard varieties are tolerant and have a long growing season. Whether you like Swiss or Rainbow chard, the health benefits are many. According to WHFoods, chard leaves contains at least 13 different polyphenol antioxidants—which have the ability to help with everything from blood sugar regulation to cancer protection. Chard also supports bone health and has anti-inflammatory properties.

Watermelon

It wouldn’t be summer without watermelon. It’s chock full of water so is a great way to keep kids (and adults) hydrated while playing on hot days. But watermelon benefits don’t stop there; it’s also a good source of vitamins A and C and includes both lycopene and beta-carotene.



Summer is a great time to boost your fruit and vegetable consumption. These foods can provide the fuel you need to keep active in beautiful weather and provide a wide range of amazing benefits. Also, the summer flavors give you one more reason to enjoy this time of year

[via Natural Society]