Clean Fruit - Choose Conventionally-grown

Last week we highlighted the fruits and vegetables most likely to contain pesticide residues. While we do not know that these pesticides cause physical harm, it is conceivable that the increased prevalence of cancers and other health problems could be linked to the increased use of chemicals in conventional farming.

The Environmental Working Group, a non-profit watchdog organization, also published a list of the fruit and vegetables that have the least amount of pesticide residues. When buying from this list, Better Living suggests choosing conventionally-grown (non-organic). You can save some money for filling up your car!

Least-Likely To Contain Pesticides (best first)

1. Onions
2. Avocado
3. Sweet Corn, Frozen
4. Pineapples
5. Mango
6. Sweet Peas, Frozen
7. Asparagus
8. Kiwi
9. Bananas
10. Cabbage
11. Broccoli
12. Eggplant

Environmental Working Group www.foodnews.org

Dirty Produce - When is it best to buy organic?

In an effort to promote consumption of fruit and vegetables, it is tempting to overlook a small truth. Most commercially grown fruits and vegetables are soaked with pesticides before reaching your mouth.

You may find the following statement on pesticide-treated produce: "there is no conclusive evidence of harm to humans.” However, regulatory agencies often look only at high-dose effects, not the prolonged low-dose effect of consumption over many years.

Quite simply, the lack of evidence for harm is not a complete assurance of safety. It is wise, therefore, to moderate intake of pesticides much like you reduce your intake of saturated fat. The Environmental Working Group (EWG), a non-profit watchdog organization, recently published a list of the most pesticide-contaminated foods. Foods on the list represent those with the highest likelihood to contain a “detectable” amount of one or more pesticides. This quantity may or may not be enough to cause physical harm when consumed over time. However, Better Living considers it prudent to choose organic forms of these fruits and vegetables to reduce risk.

12 Most Contaminated (worst first)
Choose Organic

1. Peaches
2. Apples
3. Sweet Bell Peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Lettuce
9. Imported Grapes
10. Pears
11. Spinach
12. Potatoes

Enviromental Working Group www.foodnews.org

Next week we will highlight the foods with the least risk for pesticide contamination.

My apologies to the British, don’t drink your milk with your tea

Fortified milk is a great source of calcium and vitamin D, making it a powerhouse for bone health. However, sometimes, just drinking it is not enough. Calcium is a tricky nutrient that can chelate - or chemically bind - to other substances, making it virtually worthless to the body. Consider these points when planning your calcium intake:

• Tannins in tea (and to a lesser extent coffee) chelate with milk calcium reducing the amount bioavailable to you.
• Attention vegans: Oxalic acid found in spinach, collard greens, sweet potatoes, rhubarb, and beans binds with calcium and prevents its absorption. Try kale instead. It is low in oxalic acid and delivers about 200mg calcium per cooked cup.
• If your diet is rich in high-fiber, whole-grain cereal, legumes and nuts/seeds, you likely need more calcium. The phytic acid and fiber in these foods bind with calcium making it less available. Examples: cheese on a bean burrito, milk on cereal, or yogurt with lentils. If these are your sources of calcium, think about adding a supplement.

http://cals.arizona.edu/pubs/health/az1042.pdfhttp://ods.od.nih.gov/factsheets/calcium.asp#h5

Even a mild vitamin B-3 deficiency may crash your metabolism.

Keep your engines gunning by eating vitamin B-3, also known as niacin. This nutrient helps convert carbohydrates, protein and fat into energy and works to keep the skin, digestive tract and nerves healthy. When medically supervised, large doses of niacin have been shown to lower blood cholesterol.

To add niacin-induced punch to your diet:

• Enjoy trout, salmon or mackerel at your next fish dinner.
• Roll together a half cup brown rice, 3oz chicken, lettuce, tomato and 2 tablespoons sunflower seeds in a flour tortilla for a power lunch.
• Crack some dry-roasted peanuts at the ball game.

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I apologize that the fractions did not show up in last week's posting concerning vitamin E and seniors. The recommendations should have read:

• Eat one-quarter cup sunflower seeds or almonds 3 times a week (9mg vitamin E).
• Sprinkle 2T wheat germ onto oatmeal and top it with a half ounce of toasted pecans (3mg vitamin E).

Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.