Why the “clean 15″ is a hoax

Have you heard about the Environmental Working Group’s “Clean 15/Dirty Dozen?” It’s a pretty popular tool that consumers can use to decide which produce to buy organic, based on which crops are likely to have a higher amount of pesticide residue. Fruits and vegetables such as apples, celery, and sweet bell peppers are some of the worst offenders for 2012. Onions, sweet corn, and pineapples are on the top of the “clean 15″ list, suggesting that shoppers don’t have to worry about buying these organic.

I’ve recommended this tool to a number of friends and clients who were on the fence about the importance of buying organic, but after reading Maria Rodale’s Organic Manifesto, I certainly will not be recommending this tool ever again.

Organic Manifesto is a fantastic, eye-opening read that I highly recommend to anyone with a mind to think for themselves. The book pulls together scientific research and common sense to illustrate how our chemical-based agriculture system is poisoning our world. She makes the argument that if we were to adopt more organic farms, free of pesticides and petro-chemicals, we would be able to reverse many of the ailments that plague our society today, including asthma, diabetes, cancer, autism, and ADHD. We would also be able to reduce our carbon footprint dramatically.

Whether or not you believe in global warming, it’s no secret that diseases are on the rise. To quote from Rodale’s book, “Austism and attention-deficit/hyper activity disorder (ADHD), diseases virtually unheard of a few decades ago, are now diagnosed regularly. Of every 100 children born today, one will be diagnosed with autism before the age of 8 [...] Rates of asthma, diabetes, and childhood obesity are at all-time highs and scientists can’t explain why the number of children with food allergies has increased 18 percent in the last decade. Is it a coincidence that the prevalence of these problems has increased as we have increased the use of chemicals to grow our food?”

But the Environmental Working Group says that as long as you steer clear of the dirty dozen you will be lowering your pesticide intake dramatically. Isn’t that enough?

The answer is a resounding no.

If we’re just talking about ingesting pesticides, washing your produce or even picking produce that has a inedible shell won’t keep the pesticides away. Roundup, the most widely used herbicide in America, contains an active ingredient called Glyphosate, made up of surfactants and fat-soluble solvents, which helps Roundup stick to and get inside of the plants. Roundup will never wash off your vegetables once it has been applied. The fat-soluble chemicals cross the blood-brain barrier, slithering their way into every cell of the plant and our bodies. Traces of these chemicals are now being found in the placenta after a baby is born. “Conventional” fruits and vegetables are contaminated with herbicides and pesticides, down to their very core.

If you have an argument, I can bet I know what it is. “Eating organic is too expensive.” My answer to that? Add up all the money you spend on health care, paying for asthma treatments, insulin shots, radiation and chemotherapy. Now add in the cost of your mental well-being from having to deal with these diseases. I know that I personally would rather use my dollars to vote for organic food that is not poisoning every living creature on this planet.

It comes down to common sense. Who cares if global warming is real or not, who cares if the rise of disease is linked to chemical usage. Does it make sense to spray millions of pounds of scientifically-proven harmful chemicals all over everything that we eat?

I’ll let you answer that one for yourself.

I’m in deep doo-doo!

Being the rebel that I am, I’d like to talk to you about something that will get me in deep doo-doo. I mean, this topic really puts me in the shitter. I’m sleeping in the outhouse tonight.

Ok, ok, enough already! We’re going to talk about poop!

If you’ve ever wondered if you’re normal in the poop department, this post is for you! You can learn a lot from taking a peek in the toilet, and the guide below will help you answer any questions you might have.

Your key takeaway from the guide is this: a diet rich in fiber and water will make your time in the loo pass quickly (I can’t help the puns!). Fruit and vegetables offer all the fiber we need in a day, so make sure you’re eating plenty!

And now, on to the main event!
What is your poop and pee telling you

The diet quick-fix that WON’T work

I see a lot of interesting things working in the supplements aisle of a health food store. People of all shapes and sizes come in looking for hundreds of different things – a multivitamin for their teenager who they can’t get to eat right; calcium supplements for their osteoporosis; omega 3s for their brain and joint health; colon cleanses…I’ve seen it all. Most of the time, I can see value in the use of some supplements.

But there’s one thing that really burns my toast, and it’s a question that I get asked at least 5 times a day.

“Do you have [Raspberry Ketones; Relora; 7-Keto; Brown Seaweed Extract...etc]? It’s used for getting rid of belly fat. Dr. Oz said so on his show today.

This question does not bother me because these people are concerned about their belly fat. Belly fat, by which I mean a waist circumference of greater than 35 inches of women and 40 inches for men, measured above the hip bones on a horizontal plane, can be something to be concerned about. Too much belly fat in particular correlates with a high risk of obesity-related health problems, such as diabetes and cardiovascular disease. The accumulation of fat in the abdominal region changes the body’s metabolism, which results in insulin resistance, low HDL (the good kind) cholesterol, high triglycerides, and high blood pressure.

But what really gets me about the question is the conviction with which these shoppers speak: this is the product that will make me lose the weight. Nothing but Raspberry Ketones will help me shed these pounds. All I have to do is take this one pill (heck, maybe I’ll take 4x the serving suggestion) every day and my belly fat will disappear. And the pill changes almost weekly, in one day and out the next.

If I’m feeling particularly combative that day, I usually ask before I hand over the pills, “have you tried a healthy diet and exercise?” Usually the question goes right over their heads, and they walk out of the store clutching their miracle in a bottle.

Does this scenario scare you as much as it scares me?

I want to leave you with this message:  it can be easy to get caught up in the latest nutrition fad, be it raw food or a paleo diet or Raspberry Ketones. Don’t let yourself. When it boils down to it, my nutrition advice is simple. I agree with Michael Pollan when he says, “Eat food, mostly plants, not too much.” Eat a lot of fruits and vegetables in a variety of colors. Eat an appropriate amount of protein (.36 x your weight in pounds) from a variety of lean and plant-based sources. Choose whole grains when possible. Don’t be scared of fat, but eat wisely and moderately. Everything else should be eaten in moderation. Exercise (whatever that word means for you) daily.

That’s it. There’s no magic pill. There’s no secret diet. Just a little thing called diet and exercise.

Now I want to hear from you. What do you think about a magic pill vs. diet and exercise? Do you have the diet and exercise piece in place but still feel like you’re struggling? What do you think of this topic? Please let me know in the comments below!

I’m back!!

Hi friends! Sorry for the short hiatus from my regular blog posts. For the past 2 months I’ve been enrolled in a nutrition class, learning all of the nitty gritty science-geek details about eating healthy. I took the class so that I would be better able to serve you, my readers, and to further my own knowledge of what I’m passionate about. The downside turned out to be that I had no free time to actually maintain my blog and my business!

The good news is that the class is over, I’ve learned a ton of interesting information, and I’m back to share it with you!

Want to know the other good news?

Yesterday was my BIRTHDAY!!

<–Thank goodness 20 years can make a big difference!

In celebration of the this joyous week, I want to leave you with a recipe that was a big hit at my barbeque yesterday. Your friends and family will love it!

 

 

 

 

 

 

Corn and Bean Salad

  • 1 cup sweet corn (you can use the canned variety)
  • 1 cup black beans
  • 1 cup celery, chopped
  • 1/2 cup red onion, diced

For the dressing, add equal parts white balsamic vinegar and olive oil. Salt and pepper to taste. Mix everything together and serve alone or with tortilla chips!

Enjoy, and happy holiday!

How much do you really get??

If you’re like most of our society, you probably think that you eat 100% of what you need. You eat plenty of greens, lots of whole grains, an abundance of fruit, and gobs of protein. Right?

Try taking a bite out of this – did you know that, on average, you should be eating 2-4 cups of fruit, 2-3 cups of veggies, 6 ounces of grains, and 5 ounces of meats (this includes nut meats) each day? If all of those numbers sound abstract to you and you’re rethinking how much you’re really getting, you’re not alone. If you’ve never stopped to measure your food or looked at a serving size, you probably have no idea if you’re actually meeting those requirements or not. To top it all off, each vitamin and mineral has a recommended dietary allowance (RDA) that you should be eating each day, mostly from food if possible.

So how do you make sure that you’re giving your body what it needs? Well, the USDA has actually published a pretty useful tool that anybody can use to calculate all of that gibberish I just told you about. This handy-dandy SuperTracker allows you to enter anything and everything that you eat and then tells you a number of things about your food. You can learn how close you really are to fulfilling your target amounts, how many empty (non-nutritious) calories are in the foods that you’re eating, how may calories you’ve eaten, etc. It can even help you track your physical activity!

The SuperTracker is an excellent tool for anyone who wants to know what they’re really eating. When you sign up, you’ll be asked about your level of physical activity, your height, and your weight. Your calorie allowance and specific needs will be calculated based on the information that you supply. Even health nuts will be surprised, I guarantee it!

Of course, I wouldn’t be me if I didn’t offer up a little disclaimer. The SuperTracker is a fantastic program, but it does have its drawbacks. If you’re not a fan of dairy, you’ll consistently fall short of your dairy requirement. This is a little annoying for me, because I don’t see dairy as essential in my (or anyone else’s) diet. If you’re vegan and you eat a lot of processed foods, you’ll have trouble finding them in the food index. Of course, that might just be a good reason to start eating some more whole foods!

The last thing I want to mention about the SuperTracker is that it is only a guideline. Many of the RDAs are set higher than the average person actually needs, so don’t stress if you’re a teensy bit below on a few of the measures.

Here’s my challenge for you: pick two days this week and enter your food and beverage into the SuperTracker. Be honest with yourself. It might be a good idea to invest in a set of measuring cups and spoons if you don’t have them already.

After you’ve done your two days, come back and leave me a comment to let me know what you found out! Happy eating!

How to make even tastier kale chips, part 2

Last week I taught you how to make basic kale chips. They were tasty, but this week they get even better.

This recipe includes two secret ingredients – nutritional yeast and garlic powder.

If you’ve never used nutritional yeast or if you’ve never even heard of it before, you don’t know what you’re missing! It has a cheesy taste and goes great on popcorn, toast, and of course, kale! Nutritional yeast is often fortified with B vitamins, so it’s a good source of B12 if you don’t eat meat. You can buy nutritional yeast in any health food store, usually in the bulk or baking section. Sometimes you can even find it in vitamin shops! And a fun fact about nutritional yeast: some of the whole food vitamin companies actually grow their vitamins on nutritional yeast. How multipurpose!

Ready to learn how to make my cheezy kale chips? Watch and learn in my video below!

If you tried this recipe and liked it, please share it on twitter and facebook!

How to make banging kale chips, part 1

Hey green gods and goddesses! This week I’m sharing with you one of my tastiest treats – kale chips!

I split my recipe into two parts; basic kale chips, and advanced kale chips. The basic kale chips are good, and an easy way to break into the of baking your veggies. The advanced kale chips are to die for – I promise you won’t be able to stop making them! After you’ve tried this basic kale chip recipe, come back next week to get the advanced version!

Leave me a comment to let me know what you think, then come back next week and try the advanced version!

How to get your butt out the door

Exercise has been a hot topic in my life lately. Maybe because I’ve been running more, or maybe because this beautiful weather just makes me want to stretch my legs.

Whatever the reason is, I’ve been noticing lately that I actually enjoy my workouts. I look forward to a good long run when I get home from work. That just sounds crazy, doesn’t it?

What if I told you I’ve found a fool-proof system for getting my butt turned around and right back out the door 10 minutes after I get home from work? Starting in the afternoon, I’ve got 4 easy steps that you can use to make sure you go for that run or make it to the gym. Pay special attention to step number 4, because it makes a world of a difference.

  1. Eat lunch at the right time. If you eat your lunch too early, you’ll be starving by the time you get home, which means you’ll sit on the couch and eat a snack rather than go for a run. If you eat lunch too late or have a lot of late afternoon snacks, you’ll be too full by the time you get home, and you’ll sit on the couch and digest rather than go for a run. If you eat lunch at just the right time (about 4-5 hours before you get home, with a light snack in between to keep you fueled), you’ll be ready to zip right out the door when you get home and enjoy a beautiful dinner when you get back.
  2. Pump yourself up. Don’t let “I’m just not in the mood” stop you from going from a run. As soon as you leave the office, plug in your ipod and start grooving to your favorite jams. Think about how good it will feel to stretch your legs, imagine the rush of adrenaline, and rock out to your favorite beat. By the time you get home you’ll be so ready to hit the pavement!
  3. Don’t make excuses. We all have a million things we could do the minute we walk through the door. Don’t do any of them. Get home, change into your workout gear, and walk right back out again. If you know there’s too much waiting for you inside, bring your workout clothes to work and change before you leave. If you drive to work, you can leave everything in the car and head right out before ever stepping inside the door. Don’t make excuses. Just go.
  4. Use the right fuel. This tip here is my favorite one, because it’s what’s allowed me to actually enjoy my runs. I’ve recently become a huge fan of the Vega Sport products. My two favorites are their Pre-Workout Energizer and their Recovery Accelerator. I’ve gone on runs with and without the Pre-Workout Energizer and I couldn’t believe the difference one little packet could make. Completely plant-based and packed with things like green tea, yerba mate, organic sprouted brown rice syrup and palm syrup, ginseng and rhodiola, these little guys will help sweep away your afternoon fatigue and get you pumped up for an exhilarating workout. The more you use these products, the better your workouts will be, and the sooner you’ll be in shape and on your way to becoming a true athlete! You can get the Vega products at any health food store or online at vegasport.com. There are also some handy links at the bottom of the page that talk more about sports nutrition and why the Vega products are so kick-ass.

Exercise is such an important part of a healthy diet, and once you really get into it, it’s impossible to ignore how good it makes you feel.

So let’s start talking! What do you think of my 4 tips? Are you still having trouble getting your ass out the door? Leave me a comment below and we’ll start a conversation!

Never purchase salad dressing again!

This week I want to share something really special with you – my first video! My goal for this year was to transition to more video-based blog posts, and this where it all starts!

I talk a lot about my easy balsamic dressing in both my blog and my classes, and I decided it’s about time to really show you how to make it.

In the video I don’t include any measurements. When I make it, I really eyeball it. The beautiful thing about this is that you can add or subtract any parts that you like. But if you’re one of those people that really can’t cook without a recipe, I listed the ingredients and measurements directly below the video.

Recipe:
1/4 cup olive oil
1/4 cup balsamic vinegar
1/2 tbsp agave
1 tbsp mustard (I prefer stone-ground)
Dash ground pepper
Pinch salt

Enjoy!

Why you should give up the gym and run outside

Spring has sprung! To usher in this beautiful weather, my good friend Meredith is going to teach us how to get the most out of this weather AND a workout! Meredith and I were instant best friends way back in 4th grade. We ran cross country together in middle school and even then she won all of our races! She taught me these tricks a few years ago and I actually use them every time I go for a run.

With the advent of spring comes warmer weather, more sunshine, the gradual transition to shorts and t-shirts, and best of all – the outdoor workout! We’re all itching to get outside after a winter of being indoors, so why not move your workout outside, too?

The Institute of Medicine recommends 60 minutes of vigorous physical activity a day to maintain cardiovascular health and ideal body weight and body composition. But if you’re short on time (and who isn’t now and then), even 20 minutes of movement can help us tap into the benefits of aerobic exercise and help keep our minds and bodies fresh and active. Here are some tips on getting the most out of your 20-minute workout:

Try a fartlek workout. Fartlek is a Swedish word for speed play and is a form of interval training that boosts your calorie-burning power. Start with a solid 5-10 minute warm-up at a comfortable pace. Then alternate the next 10-15 minutes by running at different speeds. Pick five different speeds at which you can run that range from slow to sprint. Assign each of these speeds or “gears” a number 1-5. Then say to yourself, for instance, ‘I will run in gear 3 to the next lamppost,’ or ‘I will run in fifth gear for two blocks’. Do your best to maintain that speed until you reach your goal destination. Then ‘relax’ back into a steady pace and do it again! You can make this workout more challenging by decreasing the down time between intervals (the fast parts) or increasing the number of speedier intervals. Feel free to adapt this training method to biking or swimming workouts, too, for added variety.

This workout works best outside because there are all sorts of added challenges that lie in wait. Our outdoor environment provides unexpected inclines to adjust to, pedestrians to avoid, and temperature fluctuations – all variables that keep your body working harder than on the equipment in a predictable, climate-controlled gym. So, let’s lace up our shoes and head out the door; it’s ‘go’ time!

See you on the streets.

Meredith McEntee is a long-time runner and works as an assistant coach for the Edmund Burke Track and Field and Cross-Country teams. She ran track and field at Gettysburg College and continues to enjoy running among other active outdoor pursuits. She is also a hobbyist photographer and you can check out her work here: http://www.wix.com/meredithmartinique/mmphotography