Studying nutrition has given me a strong appreciation for the earth and how incredibly it provides for us. A side effect of learning about vitamins, phytonutrients and energy balance has been a deeper understanding about where food comes from that I never thought about when I first decided to become a registered dietitian. Like politics or religion, feelings about preserving the earth are personal, but Earth Day reminds us all to reflect on how well we are doing our part to preserve our natural resources. Today I share with you some little steps you can take in the name of Mother Earth.

Shop wisely. If you don’t have the time, interest or energy to look up all of the brands to see if they are extracting natural resources or over taxing the earth’s energy supply, shop at stores with high ethical standards. Let them do most of the work for you and feel good supporting markets that have environmentalism in their mission. A couple of obvious choices include: Trader Joes and Whole Foods. You can also see if your favorite supermarket is environmentally conscious by visiting: http://www.fairtradeyoursupermarket.org/. At the very least, most big supermarkets have organic or natural food sections – look for fair trade and the organic seals and rest easy that you are making better decisions.

While the produce argument reigns – local vs. organic – you don’t have to fight on the same side of the argument at all times. People who promote local eating (even if pesticides and other non-organic practices are used) argue that food should be eaten when in season because it is most fresh and healthful. The close proximity of food travel cuts down on fuel and transportation costs, and food is fresher. When shopping at a local farmer’s market, it is easy to choose foods that have been pulled from the earth less than 24 hours earlier. In addition many farmers use organic practices but are unable to label it as such because the cost of organic certification is too high.

People in the organic-is-better-than-local camp will say it is best to choose foods (even if they have traveled long distances) that have been raised free from pesticides and in a way that is sustainable to the earth.  The truth is that unless you feel really strongly on one side or the other, you do not need to over-think this debate and drive yourself mad. I tell my clients to do the best they can. Produce reigns, so however you can best get your fruits and vegetables in, you can feel good about choosing anything green you eat. When you can, try to buy local and organic, but if you are faced with one or the other, look at the produce. Smell it. Touch it. Local or organic, your body is healthiest when fueled on produce.

In the end, your small part may be as simple as the message we teach small children. Follow the 3R’s to reduce your personal footprint. The first R stands for reduce. I usually am telling people to reduce their consumption to manage their weight, but there is another reason as well! Simply using less natural resources (including food) will help make sure there is enough for everyone and the earth can continue to provide to meet our needs. The Natural Resource Defense Council estimates the average American throws away 33 pounds of food each month. This food goes into our garbage and landfills, producing gasses that damage the atmosphere. Save the estimated $40 that 33 pounds of food costs and reduce your waste.

The second R stands for reuse. I am a big lover of the cloth bags people are toting to carry their market and store purchases. They are bright, educational, sometimes clever, and so much better than the pile of bags that once filled our closets! I encourage us all to be less quick to chuck things that could otherwise be reused. Be creative: swap old clothes or donate them to a church or charity; stop buying plastic wrap and use plastic containers instead; make a point to use glass jars for storage and as vases; retain single socks to use for dusting!

Finally the third R is for recycle. Choose products such as cards and paper goods that are made from recycled materials. Repurpose your stained clothing as rags. Make sure that you separate your garbage from the recyclables and do your part to make sure the containers and packaging you choose can be turned into something that can be new again. If you are really interested in doing your part, check out www.recyclebank.com – a website that helps you measure your green efforts and rewards you for taking earth preserving steps.

Happy Earth Day, one and all. I encourage you to reflect for a moment and appreciate nature’s bounty. Consider your part in caring for Mother Earth.

Studying nutrition has given me a strong appreciation for the earth and how incredibly it provides for us. A side effect of learning about vitamins, phytonutrients and energy balance has been a deeper understanding about where food comes from that I never thought about when I first decided to become a registered dietitian. Like politics or religion, feelings about preserving the earth are personal, but Earth Day reminds us all to reflect on how well we are doing our part to preserve our natural resources. Today I share with you some little steps you can take in the name of Mother Earth.

Shop wisely. If you don’t have the time, interest or energy to look up all of the brands to see if they are extracting natural resources or over taxing the earth’s energy supply, shop at stores with high ethical standards. Let them do most of the work for you and feel good supporting markets that have environmentalism in their mission. A couple of obvious choices include: Trader Joes and Whole Foods. You can also see if your favorite supermarket is environmentally conscious by visiting: http://www.fairtradeyoursupermarket.org/. At the very least, most big supermarkets have organic or natural food sections – look for fair trade and the organic seals and rest easy that you are making better decisions.

While the produce argument reigns – local vs. organic – you don’t have to fight on the same side of the argument at all times. People who promote local eating (even if pesticides and other non-organic practices are used) argue that food should be eaten when in season because it is most fresh and healthful. The close proximity of food travel cuts down on fuel and transportation costs, and food is fresher. When shopping at a local farmer’s market, it is easy to choose foods that have been pulled from the earth less than 24 hours earlier. In addition many farmers use organic practices but are unable to label it as such because the cost of organic certification is too high.

People in the organic-is-better-than-local camp will say it is best to choose foods (even if they have traveled long distances) that have been raised free from pesticides and in a way that is sustainable to the earth.  The truth is that unless you feel really strongly on one side or the other, you do not need to over-think this debate and drive yourself mad. I tell my clients to do the best they can. Produce reigns, so however you can best get your fruits and vegetables in, you can feel good about choosing anything green you eat. When you can, try to buy local and organic, but if you are faced with one or the other, look at the produce. Smell it. Touch it. Local or organic, your body is healthiest when fueled on produce.

In the end, your small part may be as simple as the message we teach small children. Follow the 3R’s to reduce your personal footprint. The first R stands for reduce. I usually am telling people to reduce their consumption to manage their weight, but there is another reason as well! Simply using less natural resources (including food) will help make sure there is enough for everyone and the earth can continue to provide to meet our needs. The Natural Resource Defense Council estimates the average American throws away 33 pounds of food each month. This food goes into our garbage and landfills, producing gasses that damage the atmosphere. Save the estimated $40 that 33 pounds of food costs and reduce your waste.

The second R stands for reuse. I am a big lover of the cloth bags people are toting to carry their market and store purchases. They are bright, educational, sometimes clever, and so much better than the pile of bags that once filled our closets! I encourage us all to be less quick to chuck things that could otherwise be reused. Be creative: swap old clothes or donate them to a church or charity; stop buying plastic wrap and use plastic containers instead; make a point to use glass jars for storage and as vases; retain single socks to use for dusting!

Finally the third R is for recycle. Choose products such as cards and paper goods that are made from recycled materials. Repurpose your stained clothing as rags. Make sure that you separate your garbage from the recyclables and do your part to make sure the containers and packaging you choose can be turned into something that can be new again. If you are really interested in doing your part, check out www.recyclebank.com – a website that helps you measure your green efforts and rewards you for taking earth preserving steps.

Happy Earth Day, one and all. I encourage you to reflect for a moment and appreciate nature’s bounty. Consider your part in caring for Mother Earth.

National Food Day is October 24th. The aim is to bring awareness to the world’s food problem, fight hunger, and push for healthy, affordable food produced in a sustainable, humane way. We encourage you to take the time to understand the world’s food crisis, educate yourself about domestic controversies on where your food comes from and how it is cultivated, and take steps to make this world a better place in your own way. The easiest place to start? In your own home!

 NLT: This month, we want you to do some homework on what exactly you are putting into your body. When you go to the grocery store, question what you are buying, rather than just buying it because you always have. Watch a documentary. Read a book. Attend a lecture. Do you know where your food comes from? Do you know what all the controversy is about? Do you know what grass-fed or organic or all-natural really mean? Do you know how to read labels or understand nutrition facts? Get involved and join in the discussion!

 How do you feel about organic foods overall? What are your concerns about our food system? Do you have any recommendations for learning more about this topic?

Organic products are getting more popular all the time, as people are learning about the health benefits of cleaner farming – and wine is no exception. It is estimated that we’re buying about 17 percent more organic wine every year, as more and more tempting options become available.

Choosing organic wine is actually a little tricky, and here’s why. Some wines are labeled “made from organic grapes”while others have the “certified organic” label. Both types contain organically grown grapes, which means they are farmed without synthetic pesticides, herbicides or fertilizers. Most wineries then add sulfites to their wine, whether it’s made with organic grapes or not. These sulfites are anti-microbial and prevent spoilage; some people think they even enhance a wine’s flavor.

In a wine that is “certified organic”, no sulfites are added. Organic wine is naturally fermented, and there may be naturally occurring sulfites. Wines that are labeled “made with organic grapes” do have added sulfites but everything else about the wine is organic.  Many organic winemakers even use traditional “by-hand” techniques for crushing, bucketing and barreling the wine. Kinda makes youwant to run away to California and stomp some grapes, no?!

Which should you choose? From a nutrition point of view, they’re both great choices: A recent study from the University of California, Davis found that organic fruits have up to 58 percent higher antioxidant levels than non-organic. When we can, we choose “certified organic”, but going for wine with organic grapes even with sulfites is a good start. But, remember, sulfites have been linked to allergic reactions in many people so if this an issue for you, “certified organic” may be a true solution.  And, craving that bottle of wine at your favorite local Italian spot? Indulge.  Organic or non organic, wine in moderation has many health benefits.

“Certified organic” wine is not particularly pricey and with its growing popularity, you’ll find plenty at your local wine store.  For a crisp white—perfect for kicking off your summer!—the Nutritious Life team recommends Bergerac Blanc from France or Heitz Cellars from California.  For affordable reds, we recommend Fuso Barbera from Italy or Coturri Vineyards from California.

And is a moderate amount of vino good for you? You bet it is!  Sure there have been lots of conflicting data in recent years, but a new study, a biggie that looked at data from over 124,000 people, confirms that drinking moderate amounts of alcohol actually lengthens your life, and lowers the risk for heart disease.  So by all means, IF you do drink, drink to your health in moderation!

Have you ever tried organic wine? What are your thoughts?

These facts may give you nightmares: A Consumer Product Safety Commission study estimates that the average adult sleeping on a conventional mattress – meaning one that is most likely made with petroleum-based ingredients and treated with fire retardants – will be exposed to .802 milligrams of antimony and .081 milligrams of boric acid. What does this mean? Well, boric acid is a roach killer and antimony is a heavy metal closely related to arsenic. While these amounts are deemed safe for those over 5-years-old, wouldn’t you sleep deeper knowing you’re doing what you can to at least minimize your exposure to these chemicals?

NLT: The next time you are due for a new mattress, go organic! Choose a mattress made with non-toxic materials like wool and latex from rubber trees, which are both naturally fire-resistant. Organic mattresses may not be the cheapest, but the cost inflicted on the environment is significantly less than that of conventional one. Be sure to dispose of your mattress in the most eco-friendly way possible – look into local mattress recycling centers in your area.

While you’re browsing the produce aisle, ever stopped and thought, “What do those numbered stickers mean?” Those little white stickers do more than speed things up at the cash register… They’re called PLU codes, (or price lookup numbers,) and they can tell you how the produce was grown. By understanding the PLU codes, you can determine organic produce from genetically modified and conventional.

NLT: Become a saavy shopper; learn how to de-code those PLU’s:
- If it’s a 5 digit number, beginning with a 9, it IS organic!
- If it’s a 4 digit number, beginning with a 3 or 4, it is conventionally grown.
- If it’s a 5 digit number, beginning with an 8, it is genetically modified – steer clear, and save your $$$!

At Nutritious Life, we’re getting hungry for the launch of The O2 Diet paperback book, due out this Winter. Try one of our newest satisfying and delicious recipes worth more than 15,000 ORAC points. (That’s half a day’s worth of antioxidants at just one meal!) Learn more about The O2 Diet here.

Green Goddess Edamame Salad & Dressing

3/4 cup frozen, shelled edamame

1/2 cup celery, thinly sliced

1/3 cup chopped marinated artichoke hearts

¼ cup thinly sliced radishes

Dressing:

2 Tbsp fat-free plain yogurt

1 Tbsp finely chopped, shelled, raw pistachios

1 Tbsp steeped green tea, cooled to room temperature

1 Tbsp thinly sliced green onion

1 tsp finely chopped parsley

1 tsp red wine vinegar

½ tsp minced garlic

1.     Defrost edamame in microwave according to package directions. Let cool to room temperature.

2.     Combine dressing ingredients in small bowl. Season to taste with salt and freshly ground black pepper.

3.     Toss edamame, celery, artichoke hearts, and radishes together with dressing and serve.

Makes 1 serving.

ORAC Value: 15,423

Recently went to Turks and Caicos for some much needed R&R.  Since the trip was all about rejuvenating, I have to say my top 3 faves were paddle boarding, my hour long early walk on the beach, and yellow kiwi! Here is a pic of the kiwi I ate every morning and evening! It inspired me to think about the best reasons to eat kiwi. Here are 4:

1. Low in Calories: A serving of 2 whole kiwis has only 100 calories, and contains almost double the amount of  vitamin C found in an orange!

2. Beauty Inside and Out: The zinc found in kiwi makes it one of the ultimate beauty foods because it promotes healthy hair, skin, teeth, and nails.

3. Mega Magnesium: Two kiwis have a healthy dose of 12 mg of magnesium, which helps to power up energy levels, improves muscle function, and is important for heart health.

4. Rich in Fiber: Two kiwis contain more fiber than a bowl of bran cereal. Remember, fiber promotes heart health, regular digestion, and keeps you full.

Now, if I could only get back to the beach…

Nothing is worse than feeling gassy and bloated when you want to slip into your bikini and lounge poolside. While everyone knows that there are certain foods that bloat you after two bites, did you know that there are foods that can actually help to beat the bloat? Check out the segment I’m doing tonight on LXTV, where I’ll be talking about some bloating foods and what you can do to get a flat, bikini-ready belly. In case you miss the segment, here are a few bloat-friendly and unfriendly foods.

Some foods to avoid:

• Fried food
• Highly processed foods
• Carbonated beverages
• Salty Foods
• Sugar Alcohols

Some foods to help get rid of that bloat:

• Lemon water
• Yogurt- unless of course you’re lactose intolerant!
• Ginger
• Tea (peppermint, dandelion, lemon balm)
• Fennel
• Asparagus
• Papaya
• Celery
• Pineapple

I love what first lady Michelle Obama is doing with her nationwide campaign to fight childhood obesity, called Let’s Move! This amazing new initiative aims to help parents and children make healthier food choices and to get active. In her first ever online interview, Michelle will be holding a live chat tomorrow morning at 10 am on her website letsmove.gov and AOL Health, where she will be answering viewer’s questions. Healthy snacking is an important part of a well balanced diet to ensure that kids meet their nutritional needs and have enough energy for their growing bodies. Check out this article I wrote for thatsfit.com, that talks about the importance of healthy snacking for kids and gives some tasty ideas that even picky eaters will love. http://bit.ly/dATV0p

If you’re looking for a cool tasty treat, check out my latest blog on thatsfit.com! http://www.thatsfit.com/2010/07/07/too-good-to-be-food-edys-antioxidant-fruit-bars/