A Guide To Buying Organic

I get a lot of questions from readers and folks in my personal life asking for one simple change they can make to have a healthier diet. My response is usually "eat less sugar and eat more greens." Many of us struggle to get enough vegetables into our diet, period, so I don't often talk about the importance of the kinds of vegetables that we choose. 

However, I want to spend some more time today talking about the importance of buying organic and how to easily and effortlessly make the switch --with the least amount of impact on your wallet!

For the past few years there has been a lot of buzz going on around organics: Is organic produce really better for you? Is organic produce worth the cost? Does organic produce have more nutrients than conventionally-grown produce?

Here is my answer: organic matters.

Organic produce is grown without the use of pesticides, chemical fertilizers, and does not contain genetically modified (GMOs). Here in the United States, the USDA controls the organic certification and labeling process. They consider an item to be organic if:

• The food or other agricultural product has been produced through approved methods that integrate cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity. This means that synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used.
• The food contains a minimum of 95% organic ingredients.

I believe that organic matters for our health, the health of the farmers growing our food, and the health of our environment. From where I stand, the point of organic produce isn't whether it has more nutrients, but rather, that it does not contain the harmful chemicals that are used in conventional farming. When I hear about a study comparing vitamin levels between conventional and organic vegetables, I feel like they've missed the point.

Pesticides have been shown to cause liver, kidney, and blood diseases, as well as various forms of cancer. These chemicals build-up in our tissues over time, resulting in a weakened immune system. And, interestingly enough, researchers are finding out that many of these pesticides act as "obesogens" and are causing us to gain weight and keep it on. This makes perfect sense because many of these chemicals are stored in our fat cells as our body's natural defense to protect our organs. The last thing our body wants to do is allow toxins to float around in our bloodstream so it holds onto that fat to prevent this from happening. 

Many of my private health coach clients come to me because they struggle with losing weight and experience extreme "detox" symptoms as they do so. A lot of the resistance I hear from folks about buying organic is the cost. I'm not going to lie to you. Yes, buying organic is generally more expensive, but what is the price of your health worth to you? And, if you've been struggling with losing weight, think about how much money you might be spending on "diet" foods or products. 

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Green Smoothie 101 [Video]

I'm a big fan of drinking green smoothies and if there is one thing I could get you to start doing today to change your health, it would be loading up on these healthy green drinks. Today I'm doing something a bit different and sharing a video with you to help inspire you to jump start your health with a green smoothie!

Green smoothies have a ton of benefits, such as:

• Green smoothies are perfect for enhancing the immune system, purifying the blood, and rejuvenating the body. They are loaded with vitamins, minerals, fiber, folic acid, chlorophyll, and many other micronutrients. Since you are consuming the greens raw, you are also getting the full nutritional value of the greens as well as their digestive enzymes.  
• Green smoothies are really easy to digest.  Since the greens are blended up, your body doesn’t have to work as hard in order to extract the nutrients and it is much easier on your digestive system. So, if you are someone that has digestive issues, this is a perfect way to add more fruits and veggies into your diet. 
• Green smoothies are fabulous for kids! If you have children or teenagers, I highly encourage you to make a green smoothie with them.  The key is to get them involved and let them help make the smoothie so they feel like they are part of the process (rather than being pressured into drinking something unfamiliar). I have honestly make this smoothie with well over 300 children over the last two years and it always amazes parents what kids will drink when they get to be involved in the process.
• Green smoothies reduce your cravings! When I work with clients in my health coaching practice one of the first things I will get them to do is start drinking green smoothies.  Most of them will immediately notice a decrease in sugar cravings because they are crowding out those less-healthy foods and their body will naturally start to crave fresh foods.  

If you are ready to have more energy and change your health, start with a green smoothie.  

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Vegetable Juice 101

There is a ton of information out there about the benefits of drinking fresh vegetable juice.  Not only does it give you added vitamins that are easier for your body to absorb, but it aids in digestion, increases your body's immunity, and adds more vegetables to your diet.  I know from personal experience that I feel more energized and healthy when I drink fresh juice on a regular basis.  It also helps curb sugar cravings!

Juicing is very easy once you understand the basics, but it can be a little intimidating for those just getting started.  Hopefully this tutorial will inspire you to start making fresh juice on your own!

#1: The Juicer
There are a lot of different models out there, but you don't have to spend a ton of money to get a decent juicer.  I purchased Jack LaLanne's Power Juicer in 2008 and it still works great.  This is a great beginner model --very easy to use, easy to clean, and easy to find available online or in stores.

You want to find a model that only has a few parts (thus, quick and easy to clean) and with a wide chute that will allow to you insert different kinds of fruits and vegetables.  I would also recommend investing in a model that has a splash guard in the front (mine does not).  This keeps the juice from splashing you as it squirts out, and if you plan on juicing red beets it is definitely worth the investment.

#2: What to Juice?
Now that you have the juicer, what do you want to juice?  Primarily fruit juice?  Mostly vegetable juice?  I highly recommend a combination juice of fruit and vegetables to get started.  As you get used to drinking fresh juice, then you can increase the vegetables and decease the fruit.  Once you start experimenting, you can discover tasty combinations of your own.  Here are some of my favorite fruits and veggies to juice: 
 

Celery 
Lettuce
Carrots
Cucumber
Fennel
Kale
Beets
Garlic
Ginger
Lemon
Oranges
Grapefruit
Apple
Pear

#3: Tips and Tricks
Always wash your fruits and vegetables before juicing and use organic produce whenever possible.  The fresher your produce is, the fresher your juice will taste and the more vitamins and nutrients you will get from it.


When juicing, make sure you don't overstuff the chute or veggies can get stuck.  Push items through slowly using the pusher.  Items with a bitter or thick peel should be peeled (e.g. lemon, oranges, limes, melons, etc), but thin and juicy peels are okay (e.g. apples).  When juicing leafy items like lettuce or kale, it will juice better when the leaves are tightly balled up and sandwiched between other fruits and vegetables.  I usually alternate kale or lettuce leaves with beets, lemon, carrots, or apple slices. 

 
#4: Drink Up!
Now you've succeeded in making a tasty, healthy juice for yourself!  Always drink juice immediately because it is at its peak when it is fresh.  The longer it sits, the more the vitamins begin to lose their potency.

However, you don't want to chug it!  It is best to swish the juice around in your mouth or "chew" it because this helps it mix with your saliva and aids in better digestion and absorption of the nutrients.  I know it sounds a little weird, but it makes a difference.

If you want to get some of the health benefits of fresh juice without committing to a juicer of your own, you can find a local juice bar in your area instead.  Just note that it is more cost-efficient to purchase your own juicer and produce if you plan to consume fresh juice on a regular basis.  



Basic Juice Recipe
Makes 12 ounces

3 stalks celery
1 lemon, peeled
1/2 apple, sliced
3 carrots
1/2 fennel bulb
4 kale leaves
1 small piece of ginger