Five Easy Ways to Go Organic

October 22, 2007, 6:59 am

By TARA PARKER-POPE

Got organic milk? (Tony Cenicola/The New York Times)

Switching to organic is tough for many families who don’t want to pay higher prices or give up their favorite foods. But by choosing organic versions of just a few foods that you eat often, you can increase the percentage of organic food in your diet without big changes to your shopping cart or your spending.

The key is to be strategic in your organic purchases. Opting for organic produce, for instance, doesn’t necessarily have a big impact, depending on what you eat. According to the Environmental Working Group, commercially-farmed fruits and vegetables vary in their levels of pesticide residue. Some vegetables, like broccoli, asparagus and onions, as well as foods with peels, such as avocados, bananas and oranges, have relatively low levels compared to other fruits and vegetables.

So how do you make your organic choices count? Pediatrician Dr. Alan Greene, whose new book “Raising Baby Green” explains how to raise a child in an environmentally-friendly way, has identified a few “strategic” organic foods that he says can make the biggest impact on the family diet.

1. Milk: “When you choose a glass of conventional milk, you are buying into a whole chemical system of agriculture,” says Dr. Greene. People who switch to organic milk typically do so because they are concerned about the antibiotics, artificial hormones and pesticides used in the commercial dairy industry. One recent United States Department of Agriculture survey found certain pesticides in about 30 percent of conventional milk samples and low levels in only one organic sample. The level is relatively low compared to some other foods, but many kids consume milk in large quantities.

2. Potatoes: Potatoes are a staple of the American diet — one survey found they account for 30 percent of our overall vegetable consumption. A simple switch to organic potatoes has the potential to have a big impact because commercially-farmed potatoes are some of the most pesticide-contaminated vegetables. A 2006 U.S.D.A. test found 81 percent of potatoes tested still contained pesticides after being washed and peeled, and the potato has one of the the highest pesticide contents of 43 fruits and vegetables tested, according to the Environmental Working Group.

Go organic with kid favorites like peanut butter. (Lars Klove/The New York Times)

3. Peanut butter: More acres are devoted to growing peanuts than any other fruits, vegetable or nut, according to the U.S.D.A. More than 99 percent of peanut farms use conventional farming practices, including the use of fungicide to treat mold, a common problem in peanut crops. Given that some kids eat peanut butter almost every day, this seems like a simple and practical switch. Commercial food firms now offer organic brands in the regular grocery store, but my daughter loves to go to the health food store and grind her own peanut butter.

4. Ketchup: For some families, ketchup accounts for a large part of the household vegetable intake. About 75 percent of tomato consumption is in the form of processed tomatoes, including juice, tomato paste and ketchup. Notably, recent research has shown organic ketchup has about double the antioxidants of conventional ketchup.

Organic apples are readily available. (The New York Times)

5. Apples: Apples are the second most commonly eaten fresh fruit, after bananas, and they are also used in the second most popular juice, after oranges, according to Dr. Greene. But apples are also one of the most pesticide-contaminated fruits and vegetables. The good news is that organic apples are easy to find in regular grocery stores.

For a complete list of Dr. Greene’s strategic organic choices, visit Organic Rx on his website.

from: http://well.blogs.nytimes.com/2007/10/22/five-easy-ways-to-go-organic/

10 Food Rules You Should Follow

Rule 3: Eat your colors.

Pollan’s advice: "The colors of many vegetables reflect the different antioxidant phytochemicals they contain...Many of these chemicals help protect against chronic diseases, but each in a slightly different way, so the best protection comes from a diet containing as many different phytochemicals as possible.”

see more at: http://www.eatingwell.com

The Skinny on... Potatoes

from: http://www.weightwatchers.com

 

From blue to red to white to yellow, we’ve got the lowdown on potatoes. Here’s how to buy, store, cook and enjoy this versatile vegetable.

Article By: Mark Scarbrough and Bruce Weinstein

The United Nations made 2008 the International Year of the Potato, part of its millennial goals to address world hunger.

And no wonder. The fat-free, sodium-free, cholesterol-free potato is incredibly nutritious. A medium-size potato (5.3 ounces, about the size of a computer mouse) has half your day’s vitamin C requirement. If eaten with its skin, a potato has more potassium than a banana and is one of the best fiber options in the produce section.
Basic varieties
There are five basic types: yellow-fleshed, red-skinned, white, blue and Russet. They are categorized by color and by starch: less starch yields a firmer potato. Here’s the complete run-down:
Nutrition
Contrary to popular myth, most of the potato’s vitamins and minerals are not found in the skin. Instead, they cluster in a layer a little less than an inch under the skin. Therefore, removing the skin will not affect the spud’s nutrition. However, it will reduce its fiber and potassium content.
Best-ever mashed potatoes
Here’s a shock: the microwave actually makes the best mashed potatoes.
1. Wash (but do not dry) 4 or 5 medium Russet or yellow-fleshed potatoes. Do not prick or peel them. Place them in a large, microwave-safe bowl with a lid that has an open vent hole — or cover the microwave-safe bowl with plastic wrap and then poke a small hole in the wrap.
2. Microwave on high for 8 minutes (total) without disturbing.
3. Remove from microwave — be careful of hot steam — take off the lid or plastic wrap, and mash with an electric mixer at medium speed or a hand-held potato masher adding some skim milk, fat-free chicken or vegetable broth, a little butter or olive oil and/or some Dijon mustard and herbs.

The Potato Rainbow
Yellow-fleshed These dense, creamy potatoes, typified by the Yukon Gold variety, are moderately starchy, and so make excellent mashed potatoes and au gratins. They are flavorful, slightly sweet and perfect for steaming, boiling, stir-frying and pan-frying (as in hashed browns or hash).
Red-skinned Often called “new potatoes,” these spuds have a vibrant red skin — and some, a mottled red skin. They have a mild, earthy taste and are the least starchy of any variety, so they’re best roasted with olive oil and herbs. Because they hold up well, they’re also great in potato salads.
White potatoes Perhaps the most versatile potato, these are available in round little balls or long fingerlings (not named for fingers but for little German fish). They should not be confused with larger Russets; white potatoes, like Irish creamers, are always small with a creamy white or pale beige skin. Use them for salads, mashed potatoes, oven fries and any dish that requires boiled or steamed potatoes.
Blue potatoes Closely related to the original potatoes from South America, blues are actually available in a range of colors: blue, violet, purple or lavender. These fairly starchy potatoes have a nutty, earthy taste. They are good roasted or mixed into doughs (bread, muffin or even tamale).
Russets Sometimes called Idaho or baking potatoes, Russets are the starchiest (and thus the fluffiest) potatoes and have thick, netted-brown skins. They make fluffy mashed potatoes and classic baked potatoes as well as great French fries. Their skin is so thick and chewy that these are the only potatoes that can be turned into potato skins. Because of their dry, starchy texture, they are also the only potatoes that can create gnocchi or potato noodles.

yoga and winter

Every week my yoga teacher says, "It's yoga practice, not yoga perfect."And every week the yoga is different. Today my muscles were sore. And I had to crawl out of Shavasana  carefully because of the chronic low back pain that I get from driving too much, and maybe because it was only my second class since being sick with that bad winter cold for almost two weeks ... in any case, practice is the point. Practice makes practice better, or different, or familiar. I practice writing, I practice teaching, I practice patience, I practice becoming the person I want to be. Day in and day out. Some days I don't resemble that person I really want to be at all. And that's how it goes. Some days I finish eating the allotted calories for the day, and then go back later for another snack. Oh well. Try again tomorrow. Some days I think I should do yoga at home, on my own, and never quite get around to it. Well, sometimes the thought is the first step even if the second step takes a while to hit the ground. And so I keep practicing. Here's another way to think about it: Yoga and Willpower.

So this weekend I'll make another list of things I want to "accomplish" next week. Like going to yoga twice and doing it once at home. And taking the dog for at least one extra long walk, especially since the weather's been so mild. And maybe I'll even pull out that guitar, my other resolution for the new year, to start practicing music. My yoga teacher also talked about "emptiness" today, in a way I've heard it discussed in Tibetan Buddhism. Emptiness is not nothing, it is infinite potential. It is the space in which anything is possible, potential, there are no constraints. The trick is to aim toward the potential instead of staying or getting caught in limitation, or limited thinking. Emptiness. Don't empty your mind. Open it.

9 Ways to Stay Motivated to Eat Healthy

Incorporating healthy goals into your New Year's resolutions is a great way to start fresh. Try these tips to stay on track as time passes and your resolve weakens.

By Beth W. Orenstein

Medically reviewed by Farrokh Sohrabi, MD

PrintE-mail

If you’ve made a resolution to eat healthy and exercise more, you’re not alone. Losing weight and exercising are two of the most common New Year’s resolutions. But as time passes, it’s easy to forget your resolutions and your new nutrition plan, and let your bad habits creep back in. Here are nine ways to stay motivated to eat healthy and reach your goals for the next 12 months and beyond.
1. Have a Weigh-in
Weigh yourself every day or every other day at about the same time. Most people weigh less in the mornings before they eat, so that may be the best time of day to do it. “The reason I recommend weighing yourself daily is that you see trends, such as weight gain, sooner rather than later," says Marjorie Nolan, MS, RD, a nutritionist with a private practice in New York and a spokeswoman for the Academy of Nutrition and Dietetics. "And if you have gained weight, you can nip it before 2 or 3 pounds turns into 5 or 6 and become that much harder to lose.”
2. Put Money Down
Hire a personal trainer or nutritionist to help you reach your fitness and nutrition goals. Or pay for extra fitness classes at the gym. You need to truly invest in your success, Nolan says. “When you pay for something, you’re more willing to commit to it,” she explains. Consider it your holiday present to yourself.
3. Start Fresh
It’s a new year — not only for the calendar but also for your refrigerator and pantry. Purge the junk food from your cupboards and start with a clean slate as you move to healthier eating habits. “Don’t keep three dozen Christmas cookies in your freezer if you don’t have to,” Nolan says. Discard the unhealthy choices you made and restock with healthier versions.
4. Plan Ahead
Plan time to exercise and to cook and eat healthy meals. If you schedule time for exercise just as you do for doctors’ appointments, you’ll find it’s easier to stick with it. The same goes for eating healthy. Plan a healthy menu and write a shopping list to take to the store. It’s easier to stick to your nutrition goals when you have a list while shopping. You’ll also be better equipped to make healthy meals and snacks at home when the foods you need are handy.
5. Set Realistic Goals
You’re more likely to stay motivated when you have a realistic plan rather than vague wishes or overly optimistic ideals. First be specific. Instead of saying, “I’m going to lose weight,” set a goal to lose 3 to 5 pounds in one month. Then, be realistic. For example, instead of giving up sweets entirely, say “I’m going to only eat dessert three times a week instead of seven.” If your nutrition plan includes realistic goals, you’ll be more likely to achieve them, says Nolan.
6. Reward Your Success
Your goal could be to lose 2 pounds or to not eat seconds at any meal for a week. Whatever it is, when you reach it, reward yourself with something small — just be sure it’s not a food-related treat. Go to the movies with a friend. Get your nails done. Buy that new sweater. Go for a walk in the woods with your dog. These types of rewards help provide the incentive you need to continue working toward bigger goals.
7. Write It Down
Putting your actions down on paper helps you focus what you’re doing to help (or hurt) your goals. If you keep a food journal, you can look back at what you’ve eaten, which could be more or less than you realize. Joining an online support group where you can share your food journal with others can help, says Nolan. “When you know other people are seeing it, you’ll be more motivated to stick to your healthy eating habits,” she adds.
8. Try New Recipes and New Gadgets
Look for healthy recipes online and in newspapers and magazines. Try the ones that appeal to you most. Breaking up your routine with new recipes keeps your healthy eating plan interesting. And if you’re not bored, it’s easier to stick to your goals. Buying new cooking items is another way to stay excited about healthy cooking, says Nolan. “Whenever I get a new kitchen appliance — pots, pans, food processor, or even a knife — I want to play with it, which can help me expand what I’m eating in a healthy way.”
9. Be Forgiving
What if you can’t resist and you eat that piece of pecan pie from Christmas or dig into a bag of chips? Don’t be too hard on yourself. You can’t change what you’ve eaten, but you can make better choices at your very next meal, Nolan says. If you wait until tomorrow or Monday to get back to eating healthy, it will be that much harder.
Adopting a nutrition plan at the start of the year and sticking to it as the months pass can be much easier than you think, especially if you employ these tricks to help you along the way.

Last Updated: 01/03/2012

This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2012 EverydayHealth.com; all rights reserved.

Copyright © 2012 Everyday Health, Inc. The material on this web site is provided for educational purposes only, and is not to be used for medical advice, diagnosis or treatment. See additional information. Use of this site is subject to our terms of service and privacy policy.

here's an intriguing twist on a veggie lasagna...

Squash and Leek Lasagna

Quick Info:

Servings
Contains Nuts Contains Wheat/Gluten Contains Dairy Vegetarian Heart-Healthy Diabetes-Friendly

Nutritional Info (Per serving):

Calories: 278, Saturated Fat: 4g, Sodium: 464mg, Dietary Fiber: 6g, Total Fat: 9g, Carbs: 37g, Cholesterol: 19mg, Protein: 14g

Carb Choices: 2

Recipe Source:

Prep Time: 20 mins

Cook Time: 1 h 40 mins

Rest Time: 10 mins

Total Time: 2 h 10 mins

Ingredients

• 10 ounce(s) pasta, lasagna noodles, whole wheat
• 2 tablespoon butter, unsalted
• 4 large leek(s)
• 1/2 cup(s) flour, all-purpose
• 4 cup(s) milk, fat-free
• 1 teaspoon thyme, dried
• 1 teaspoon salt
• 3/4 teaspoon nutmeg, ground
• 1/2 teaspoon pepper, black ground
• 2 pounds squash, butternut
• 6 ounce(s) cheese, Parmigiano-Reggiano
• 1/4 cup(s) nuts, pine nuts

Preparation

1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.

2. Bring a large pot of water to a boil. Cook noodles until not quite al dente, about 2 minutes less than the package directions. Drain; return the noodles to the pot and cover with cool water.

 

3. Melt butter in a Dutch oven over medium heat. Add leeks; cook, stirring often, until softened, about 6 minutes.

 

4. Sprinkle flour over the leeks; stir well. Cook, stirring constantly, for 2 minutes. Whisk in milk in a slow stream and cook, whisking constantly, until thick and bubbling, 8 to 10 minutes. Whisk in thyme, salt, nutmeg and pepper. Remove from the heat.

 

5. Assemble lasagna in the prepared baking dish by layering one-third of the noodles, one-third of the sauce, half the squash, one-third of the cheese, half the remaining noodles, half the remaining sauce, all the pine nuts, all the remaining squash, half the remaining cheese, all the remaining noodles, all the remaining sauce and all the remaining cheese. Cover with parchment paper then foil.

 

6. Bake the lasagna for 50 minutes. Uncover and bake until bubbling and lightly browned, 30 to 45 minutes more. Let stand for 10 minutes before serving (or follow make-ahead instructions).

Music for 2012

Here's a great article describing the health benefits of music... all types of music. It is called, Music as Therapy.  I know it works for me...Enjoy, Fran.