Organic vs. Conventional

How many of you have asked whether it’s really necessary to buy organic vs. conventionally farmed?  How many of you wonder if there is really a difference between the nutrient content of organic food vs. conventionally farmed food?  Let’s take a look at the lowly tomato………100 grams of today’s fresh tomato, compared to 100 grams of fresh tomato in 1963, contains:

• 30.7% less Vitamin A
• 16.9% less Vitamin C
• 61.5% less calcium
• 11.1% less phosphorus
• 9% less potassium
• 8% less niacin and
• 10% less iron

This is a substantial loss in nutrients.  But, it’s not all about losses; in fact, there are 2 nutrients that have increased; the amount of fat in the tomatoes has increased by a whooping 65% while sodium (the basis of common table salt) has increased by an astounding 200% (sourced from The End of Food by Pawlick, Thomas).  The average conventionally farmed tomato is higher in fat and sodium but lower in calcium, potassium, vitamin A, Vitamin C, iron, phosphorus and niacin.   Processed tomato products have suffered a similar fate; since 1963 canned tomato juice has lost 35.5% of it’s iron and 30.5% of it’s vitamin A.  In addition to the massive loss of nutrients, conventional farming has also decreased our choices for tomatoes.  During the 1999-2000 growing season 11 tomato varieties dominated the market; with only 5% of them accounting for more than 80% of all tomatoes grown.  Most of these varieties are proprietary and developed by major multinational food processing companies that require their “farmers” to grow nothing but, their varieties.  Given there are over 6,000 varieties of tomato it would appear the consumer is getting ripped off in terms of choices.  

How did this come to be????  It’s called deliberate selection.  Unfortunately, the multinational corporations that dominate the agricultural food industry (from seed to shelf) are more interested in profit than they are in taste, selection and nutrient density.  The focus of conventional farming is yield (pounds per acre), size, resistance to disease, heat tolerance, uniformity of shape and uniformity of ripening.  The top two characteristics that most consumers are looking for, flavor and nutritional content are not even a consideration.  Does that give you pause?  Make you rethink whether organic might be a better choice?

Aside from superior nutritional content of organic produce, we should also consider the toxic load of the many herbicides and insecticides that are used in conventional farming.  In California alone, more than 200 million tons of pesticides are used every year.  Many of these are known carcinogens and they are also endocrine disrupters, meaning they mess with our hormones.  In addition to the pesticide issue, conventional farming generally consists of mono cropping which tends to deplete vital nutrients leading to “dead” soil and it requires the constant use of herbicides and insecticides to manage the increasing pest and weed population.  All of these chemicals make it in to our food and water supply and eventually on to your plate.  In contrast, organic farming methods are more environmentally friendly.  They reduce pollution and wasted energy; Canadian studies show that organic farming practices can use as little as half the energy of other farming methods and they are not dependent on fossil fuel fertilizers.   Organic farmers also rotate their crops; this helps replenish the lost nutrients in the soil.   For example, corn draws large amounts of nitrogen from the soil so, rotating it with nitrogen fixing plants like clover or beans will replace the nitrogen used up the corn.  Crop rotation also disrupts the life cycles of the pests that threaten crops by eliminating the host plant for a period of time.  This, in turn, reduces the need for heavy pesticide use.  Remember that soil is the foundation of our food chain and without strong soil microbiology we are losing out on vital nutrients and this WILL affect our health down the road. 

Let’s support our local organic farmers.  They are working in harmony with nature; they respect the balance that a healthy ecosystem demands and they also strive to preserve bio-diversity by collecting and preserving seeds.  Aside from this, the food they produce is more nutrient dense and free of the chemicals that will burden your system and potentially lead to health problems.  At the very least, educate yourself on the “Dirty Dozen” and the “Clean Fifteen” (this is available in an app); a list of the top 12 fruits/vegetables that are the most contaminated by pesticide use and the 15 least contaminated.  Conventionally farmed coffee, rice, corn, oats and wheat are crops with heavy pesticide use.  It’s also recommended to purchase fat containing foods (ie: eggs, meat, butter, dairy) organically.  Toxins, including pesticides, tend to accumulate in fat so these products generally carry a heavy toxic load.   

What will you choose?

Toxic Load

Let’s talk toxic load.  Did you know that the average North American has up to 600 chemicals circulating in their body and newborns have been found to have between 200-300?  Did you know that approximately 8 – 15 lbs of chemicals are taken in to your body every year?   More than 6,000 new chemicals are tested in the US every week and over 7,000,000 distinct chemical compounds have appeared in scientific literature since 1965.   2.5 billion pounds of pesticides are released in to the environment each year and farmers use 60% of these pesticides on our food.  Over 4,000 varieties of drugs are fed to the animals that produce our eggs, milk and meat.  3,000 chemicals have been identified as INTENTIONALLY being added to our food and over 700 to our drinking water.

It is estimated that women can absorb five pounds of chemicals each year from our daily makeup routine alone.  On average, women apply 126 different ingredients to their skin daily and 90 percent of them have never been evaluated for safety.   Chemicals like formaldehyde and arsenic can be found in many products—some of which you may be ingesting or applying to your body on a regular basis.  Sodium lauryl sulfate, a surfactant, detergent and emulsifier is found in nearly all shampoos, scalp treatments, hair color, toothpastes, body washes/cleansers, make-up foundations, liquid hand soaps, laundry detergents, and bath oils/bath salts.  The manufacturing process for SLS produces dioxane, a carcinogenic by-product. 

A recent study out of the Mayo Clinic in the US found that many common chemicals on their own may be considered benign; but, in combination, these chemicals become highly carcinogenic.  Take chlorine for example (found in tap and pool water); by itself it is certainly capable of disrupting health:  it’s an endocrine disrupter capable of creating fertility issues and hormonal imbalances, it promotes the growth of candida by killing healthy gut bacteria and it competes with iodine for uptake in the thyroid often resulting in an underactive thyroid gland BUT, when you combine it with other substances it can create chemical by-products such as nitrosamines and chloroform, both considered carcinogenic.  So, the toxic soup we have created within our body is not without serious and grave health risks.

We cannot get away from chemicals – we ingest them, we inhale them and we absorb them through our skin every single day.  They wreak havoc in the body; they weaken our immune system, they damage our cells, they produce free radicals, they speed up aging, chemicals we inhale damage the delicate tissue in our airways leading to allergies and asthma, they stress our organs of detoxification, they reduce efficiency of all body systems………..the list goes on.  Common sources of chemicals you come in to contact with every day include:  tap water, nail polish, household cleaners, shampoo, make up, lotions, sunscreens, liquid soap, laundry detergents, stain removers, x-rays, aluminum cans and, of course packaged/processed/refined food, animal products including meat, eggs and milk and our produce.  Some of the worst toxic chemicals added to our food are: 

• Sulfites – used as a preservative; found in wine, beer, potato chips, French fries, dried fruits, deli meats and fruit snacks.  The average daily intake of sulfites, when eating at home, is 2-3 mg of sulfites/day; the average restaurant meal contains up to 200 mg of sulfites.
• Food dyes – these are generally recognized as known carcinogens; one of the most ubiquitous food dyes is Tartrazine (yellow #5),  it’s found in cheese, cake mixes, frosting, relish, vegetables, chewing gum, puddings, meat tenderizer, mac/cheese, some fruit beverages, jams/jellies, pickles, ketchup, margarine, popsicles, colored cereals, salad dressings, wine coolers,  gold fish crackers, etc.
• BHA and BHT – these chemicals can affect the nervous system and potentially result in behavioral issues in children.  It’s banned in the UK but in North America it’s still found in cereals, instant potato flakes, frozen dinners, margarine, fruit drinks, lard and baked goods.
• MSG – a flavor enhancer found in most packaged/processed/refined foods. It masquerades under the names hydrolyzed vegetable protein, autolyzed yeast, hydrolyzed yeast, vegetable powder or natural flavors.  It affects the nervous system and can also lead to behavioral issues in children.
• Aspartame – more lawsuits have been launched against aspartame than any other artificial sweetener on the market. What does that tell you? The recommended limit of aspartame is 7.9mg/day.  A one litre diet pop contains approximately 56 mg.

How can we reduce and minimize the damaging effects of these chemicals?  Here are some ideas to consider:   

• Purchase organic food whenever possible; animal products and high fat products such as oils/nuts should ALWAYS be organic as chemicals/toxins tend to concentrate in fatty tissue. 
• Purchase all your Dirty Dozen fruits and veggies organic (http://www.ewg.org/foodnews/summary.php) and save money on the Clean Fifteen.  
• Eat whole, natural, good quality foods that you have prepared instead of eating foods from a box, package or container.
• READ labels and avoid buying products with ingredients you can’t pronounce.  A good rule of thumb is, if it has more than 8 listed ingredients you probably don’t want to eat it.
• ELIMINATE all chemical household cleaners, detergents, soaps, etc (these are readily absorbed through the skin and/or through your nasal passages) and replace with natural, green, eco friendly products. 
• Switch to natural body care products - when purchasing personal care products, look for organic/natural options.  If you can't pronounce the ingredients you probably don't want to put it on your body. Ask yourself, "Would I eat this?" One way to clean up your beauty regimen is to simplify your routine and make your own products. Coconut oil can replace a whole slew of products, from skin moisturizers to hair care.   EWG’s Skin Deep database (http://www.ewg.org/skindeep/) can help you find personal care products that are free of phthalates and other potentially dangerous chemicals.  
• Look for products that are fragrance-free. This applies to personal care products and household cleaning products alike. If you want a scent, consider using a pure essential oil.
• Reduce exposure to aluminum and plastics – these are full of chemicals, toxins, heavy metals, etc.   Opt for glass or stainless steel containers, utensils, cooking vessels, etc.  Replace aluminum foil with parchment paper.  And if you are still drinking beverages out of aluminum cans switch to glass bottles. 
• Limit the amount of pop you drink; it is full of high fructose corn syrup which is damaging to the body and we already know that diet pop, sweetened with aspartame, should be eliminated. 
• Avoid fluoride in your toothpaste and mouthwash; decline fluoride treatments at the dentist. 
• Drink at least 2L of filtered water/day (away from meals) to help flush toxins out of the system.
• Avoid swimming in chlorine; opt for salt water pools when possible.
• Buy a filter for your shower to prevent over exposure to chlorine while bathing/showering.
• The lymphatic system supports our internal detoxification system -  we can stimulate the lymph by exercising regularly and by vigorously brushing/massaging certain areas where the lymph is concentrated.  Buy a natural bristle brush and, while in the shower, brush the chest which will stimulate the liver, gallbladder, pancreas and stomach.  You can also brush inner thighs (small intestine) and outer thighs (large intestine).
• You may also want to consider taking a daily anti-oxidant to help combat the free radical damage caused by the chemicals in our bodies.   Vitamins A, C & E along with selenium and zinc are all potent anti-oxidants that can help your body neutralize and minimize the negative impact of toxins in our system.    

Reducing your toxic load will have a positive and lasting impact on your continued health and well being.

Love your Liver

Our liver performs over 200 jobs in the body so, when it gets overloaded/burdened it can wreak havoc in the entire body, including our brain.  The liver is the filter for our blood and has the important job of screening for, and detoxifying, every toxin we absorb/ingest.  Toxins include: any alcohol, drug, medication, sugar, coffee, processed, refined foods laden with pesticides, chemicals, preservatives and all the other unnatural additives found in our food today.

Signs of a toxic and overburdened liver include: 

• Issues/concerns with the eyes, skin and mouth
• Hormonal issues; PMS, menopause
• Thyroid dysfunction
• Environmental and food sensitivities
• Recurrent infections & illnesses
• Signs of inflammation; tonsillitis, appendicitis, sinusitis, canker sores, etc.
• Chronic fatigue
• Depression, emotional instability, irritability, decreased concentration/memory
• Hypoglycemia, Type II diabetes
• Indigestion, irritable bowel syndrome, acid reflux, hemorrhoids
• Gall stones and gallbladder disease
• Weight gain, cellulite, inability to lose weight or keep it off

We know that a diet lacking in certain nutrients can impair the liver’s ability to natural detoxify chemicals and this can lead to a buildup of toxins in the body.   This seriously impairs our ability to remain healthy.  So, how can we support our liver naturally and ensure it can function as close to optimally as possible?  The goal is to eat as clean as possible with organic whole foods and limit, or ideally avoid completely, refined or processed foods.  This will help reduce the burden on your liver. 

Top 6 tips to show your liver some love:

1)  Eat your vegetables -  Dark leafy greens and Cruciferous vegetables are a great support for the liver.  Veggies like broccoli, kale, brussel sprouts, collard greens and bok choy activate enzymes required for liver detoxification.   Other great vegetables for the liver include: asparagus, artichoke, onions, fennel, shallots, leeks, beets, seaweed and carrots.

2)  Eat your fruits -  Citrus fruits like lemon, lime and grapefruit are great liver detoxifiers.  Consider adding freshly squeezed lemon juice to your water to gently cleanse your liver. Apples, avocados and berries are also liver friendly.

3) Choose fats and oils wisely – when you are cooking opt for an oil that stays stable at high heat (coconut oil, camelina oil, ghee, butter or avocado oil).   Vegetable oil, including olive oil, breaks down in high heat producing free radicals that your liver and body have to try and neutralize.   Olive oil is excellent for the liver but, save it for salad dressing.    And remember to avoid margarines – they are FULL of hydrogenated fat.  Not only do these raise bad cholesterol levels but they also introduce more free radicals in to the body adding more stress to the liver. 

4 ) Add herbs – ginger, cayenne, cilantro, fennel seeds, cumin, turmeric, cardamom & cinnamon top the list of spices to clear the liver detox pathways naturally.  Yum!

5) Probiotics – if you are not taking a probiotic supplement yet – get started!  Probiotics are critical to your overall health and well being and they provide tremendous support to the liver.  Don’t forget to eat cultured, probiotic rich foods like, plain organic yogurt, kefir, raw sauerkraut, kimchi, miso – these will all help kick the liver in to high gear.   Prebiotics are food for the probiotics so don’t forget to feed your good gut bacteria.   Foods like jicama, asparagus, leeks, cruciferous vegetables, burdock, chicory, Jerusalem artichoke are chock full of prebiotics.   

6) Hydrate – drinking lots of pure water will help to flush toxins from the body and alleviate stress on the liver.  Green tea, kefir and kombucha are also great liver loving beverages.   Avoid caffeine and alcohol as these have to be filtered and increase the burden on the liver.

Aside from probiotics, other top liver detox supplements include:  B complex, Vitamins A, C, E & selenium, Vitamin D, magnesium and dandelion root tea.

Other good liver tips:

·       Chew food really well – at least 25 chews per mouthful. 

·       Limit fluid intake while eating as this decreases digestive function.  Avoid eating when stressed as this will also decreases digestive function. 

·       Avoid chemicals, not just in your food but, in your household cleaners and body products.  These are all absorbed through the skin and/or through your nasal passages and must be filtered by the liver.   

·       Reduce exposure to aluminum and plastics – these are also full of chemicals, toxins, heavy metals, etc.   Opt for glass or stainless steel containers, utensils, cooking vessels, etc.  Replace aluminum foil with parchment paper.

·       The lymphatic system supports the liver to filter our blood.  We can stimulate the lymph by rubbing/massaging vigorously  certain areas where the lymph is concentrated.   Specifically, the chest is connected to the liver, gallbladder, pancreas, stomach.  You can also massage inner thighs (small intestine) and outer thighs (large intestine).