Nutrition: The Nuts & Bolts of Eating Fresh Part 2

Hopefully since my last post, you have had a chance to integrate some new "Eating Fresh" habits into your life that are lasting. I find it so easy to do at this time of year as the weather gets warmer.

Now I want to dig deeper (ha, pun intended) into what can affect the nutritional value of your food. Since our stomachs have limited space, we want to put the most nutrient-dense food in our mouths, right? The first thing to consider is the growing conditions. Now, I know what you are thinking..."Seriously? I am standing there buying my veggies. How can I possibly know about the dirt it is was grown in."  And I am saying yes, you can can get to know your farmer. The soil can greatly impact the nutritional value of your food - it needs to be prepared and maintained to provide the highest nutrients to the soil-grown food.  Think about us...we need vitamins and minerals to keep our bodies in good working order to be able to fight off disease. Plants need nutrients to be able to fight off predators and disease and they get the nutrients from the soil. Then they pass the nutrients to us when we eat them.

The next thing to consider is plant variety. This one blew me away when Tina from Crows Pass Farm came to Michelle's Place and explained it using strawberries. Who hasn't ooooh'd and aaaaahhh'd over a ginormous strawberry? Well, I won't be doing that anymore after learning from a real farmer. The plants that produce fewer, smaller, brightly colored fruits and veggies have higher nutritional value (and they taste WAY better!). Period. End of Story.

Now for storage...this is complex because storage not only has a huge impact on nutritional value but there are many different types of storage to consider (dried, stored, frozen, canned). If you want the highest nutritional value possible, go for local-grown fresh fruits and vegetables. Once the food is picked, the nutritional values start declining rapidly so eat and pick is best.

There is a lot of debate centered around raw food vs. cooked food. The link provided has good  information about this topic.

The way you choose to cook your food will also play a big part in how your food retains its nutritional value. Lightly cooking your organic fruits and vegetables can not only retain but increase antioxidant and nutritional values.


I did not make all of this up...my source is healthy-food-site.com

Bon appetit!

 

Nutrition: The Nuts & Bolts of Eating Fresh Part 1

Shari (left) and Tina (right) from Crows Pass Farm at Michelle's Place.

At Michelle's Place, we are fortunate to be located in Temecula, California, where we have local farms (and wineries, but this post is not about the benefits of red wine!) that provide local-grown produce year-round. Tina and Shari from Crows Pass Farm delivered another Educational Seminar chock full of information a few weeks ago and I want to share some of what I learned with you in a series of blog posts.

Why eat fresh, or even (gasp!) organic? 
Essentially, you want to get back to basics. Basic, natural ingredients. Avoid processed foods. Insert more fruits and vegetables into your diet - 5 servings a day are recommended but I have read that if you are at risk because of family history, increase that to 8-10. "More is better" is appropriate here!

Organic vs. non-organic is a decision you will have to come to your own but this statistic says it all for me. "According to estimates by the Environmental Working Group -- the agency that developed the "Dirty Dozen" list -- you can reduce your pesticide exposure by 80 percent simply by choosing organic versions of these 12 fruits and vegetables:

• peaches
• apples
• sweet bell peppers 
• celery
• nectarines
• strawberries
• cherries
• kale
• lettuce
• imported grapes
• carrots 
• pears." (Source: CBS News) 

The Clean 15 are also good to know since you do not have to be as strict when it comes to buying organic which can save you money. The Clean 15 list is made up of:

• Onions
• Sweet corn
• Pineapples
• Avocado
• Asparagus
• Sweet peas
• Mangoes
• Eggplant
• Cantaloupe (domestic)
• Kiwi
• Cabbage
• Watermelon
• Sweet potatoes
• Grapefruit
• Mushrooms

 When you think of what average Americans eat, a move to increase the amount of fresh food in the diet is going to be extremely beneficial health wise. Eating organic is a personal choice but the benefits are even more far-reaching than just decreasing the pesticides/toxins that you are putting into your body. This link at MayoClinic.com has the basics laid out nicely for you.

When you are going through treatment for cancer, eating raw fruits or vegetables may not be an option for you. Chemotherapy can also leave things tasting very different, even metallic-like. Sometimes using citrus can help with the flavor and you can cook veggies and still get the nutrients you need. Fruits can also be stewed or prepared so you do not have to eat them raw.

Until next time...Viva la veggies!