Organic. YOUR GUIDE TO EATING AND GROWING BETTER
Why Organic? Benefits that you may not have thought of before
Carrie Underwood What she eats and how she exercises to stay in shape
Recipes Delicious ideas from our kitchen to yours
Quiz! How much do you know about organic food?
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Achievers ‘09
Tips for eating healthy on a budget
Lorem Ispum School
DECEMBER 2012
Organic. This issue.
Why Organic?
Quiz
page 4
page 5
Organic Favorites
Local Farmers
Workout Plan
History
page 10
page 13
page 11
page 14
Recipes page 8
Carrie Underwood page 12
How to be healthy page 15
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farmer owned No pesticides. No hormones. No antibiotics. 3
WHYOrganic?
So you may be left asking, why exactly should I purchase organic? It is more expensive and there are so many different opinions with regards to the actual, proven bene=its of organic food. Well, let me tell you, it is worth it. Here are some of the key differences the Mayo Clinic has found between conventional and organic farming. Conventional
Organic
Utilize chemical fertilizers, promoting plant growth Utilize synthetic insecticides, reducing pests and disease Utilize synthetic herbicides, managing weeds
Utilize natural fertilizers, feeding sol and plants Utilize natural pesticides, reducing pests and disease Utilize environmentally-‐ generated plant-‐killing compounds, managing weeds Utilize antibiotics, growth Utilize organic feed for hormones, and medications livestock and allow them to for livestock, preventing access the outdoors, disease and spurring growth minimizing disease
processing but are not directly added to a food. However, they are unnatural and can potentially cause harm to your health. To add to the beneAits seen from eating organic foods, organic food actually contains a variety of nutrients that are not necessarily as prominent in conventionally grown food (Chang, 2012). • Anti-‐oxidants • Omega 3 fatty acids • CLA • Vitamins These nutrients actually help us as humans, keeping us healthier. In short, organic farming is natural. There are no artiAicial substances routinely added to food for the farmer’s sale and beneAit. Organic farming focuses on the consumer, you. They want you to be healthier.
The main incentive promoting many to purchase organic is the elimination of pesticides and artiAicial substances used on conventionally produced products. While conventional farmers utilize pesticides in order to reduce the risk of mold, insects, and disease, USDA organic standards require farmers to steer away from these pesticides. Resulting in a more natural and healthier product. So why exactly do pesticides matter? Well there are a wide variety of responses to this question. This is especially important for pregnant woman and young children. Studies have identiAied that pregnant women who are exposed to higher amounts of pesticides will have children who have an IQ that is several points lower once they hit elementary school (Chang, 2012). Not only does it affect children, unborn children, and pregnant women but it also affects the more general population, you and I, regular adults. Overtime pesticides build up in our system. This creates a burden on our bodies leading to headaches, birth defects, and added strain on our immune system. The food additives in conventionally grown products also contribute to the beneAits seen in the alternative, organic food consumption. The large majority of conventional farmers utilize additives in order to increase the quality of their food. These additives include preservatives, artiAicial sweeteners, and coloring and Alavorings. These substances are utilized during
Lets also look at the conservation of the environment, a rather hot topic over the past few years. The production of organic foods is hands down, better for the environment. Organic farming (Help Guide, 2012), • Reduces air, water, and soil pollution • Conserves water • Reduces soil erosion • Uses less energy • Creates a safer environment for animals • The reduction of pesticide use is safer for the farmers harvesting the food The beneAits of organic food consumption are endless. I mean, wouldn’t you want assurance that you are putting healthy and natural food in your body to? And in all honesty, it just tastes better without all the preservatives and pesticides. Are you convinced its worth it yet?
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QUIZ! What do you know about organic food?
1. When you buy organic, you are guaranteed: a) food that is safer and free of pesticide residues
b) food that has been grown following a strict set of guidelines that control what’s used on crops and done to animals
c) food that is as natural and as healthy as possible
2. Regardless of whether you buy organic or conventional, which of the following have the most pesticide residue? a) Avocado, bananas, watermelon
b) Peaches, apples, peppers, celery
7. According to a 2007 study from Newcastle University in the U.K., organic milk is: a) lower in pesticide residue than regular milk b) higher in healthful conjugated linoleic acids (CLA) and antioxidants c) higher in protein content
c) onions, corn mangoes
4. Organic foods are more nutrient dense than conventionally grown foods by what percent? a) 25 percent b) 17 percent c) They were not found to have more nutrients.
5. When you buy organic meat, you can be sure you’re getting: a) meat that is leaner and with more health benefits than conventional meat b) meat from animals that were treated more humanely, fed organic food and not given antibiotics c) the same product as one labelled “natural meat” If you answered all B’s you’re an organic food genius!
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Who eatsOrganic?
Do you 2it the stereotype? Or will you be the one to buck the trend? Either way, its pretty sweet a food type has a consumer stereotype. So what exactly is the stereotype of an organic consumer? Well, read more and you’ll Aind out. Female, yes the majority of organic consumers are female. While I am not sure there is a scientiAically based answer to this, it is safe to say that they are proponents of the organic brand. This is even truer when it comes to the health of their family. These women are often around their 30s and well kept. When referring to these individuals as well kept this includes a variety of things: • Middle Class and up • Fit • Well-‐dressed • Natural • Thoughtful • Knowledgeable • Around their 30s Organic consumers are surprisingly relaxed about their shopping and well, life in general. Wouldn’t you want to be apart of that? I don’t know about you but if eating organic means I could relax, I’m all in! Granted, this may be from the fact that the stores are generally smaller in scale and the individuals inside are much more soft spoken but regardless it is appealing. I almost forgot, there are very little children in the stories as well, even though some consumers have children. This I found to be an interesting Ainding. These consumers are Ait, classy, and natural looking. What an appealing stereotype. By natural meaning I mean that their skin looks real and they appear down to earth. This may be a rather shallow stereotype but in all seriousness, it is true, and it is a compliment to organic consumers. What was found most interesting was that the consumers know a large amount about what they are purchasing. This is completely unlike the majority of traditional consumers who do not choose organic foods. Organic consumers know their stuff. No, I mean they really know their stuff. They can stand there forever and talk about the positives and negatives of pesticides, the advantages of grass-‐fed over corn-‐fed beef, or even the micronutrients that organic food can provide. So, are you going to buck the trend or are you the one who is going to go right along with it? Either way, there is a pretty neat opportunity organic food offers to its consumers, regardless of their stereotype.
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Annie’s -Homegrown-
It’s simply better.
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Midwinter Vegetable Soup
Hands-On Time: 30 minutes Ready In: 1 hour Yield: 8-‐10 servings
Directions
Ingredients 2 tablespoons olive oil, plus additional for drizzling 1 medium onion, chopped kosher salt 1 large bunch chard, washed well 2 large garlic cloves, ?inely chopped 1/2 pound potatoes, diced (peel them if you like) 1/2 pound carrots, peeled and diced 1 small green cabbage, quartered, cored, and shredded 2 teaspoons sweet paprika 1 (28-‐ounce) can chopped tomatoes with their liquid 2 14-‐ounce cans of chickpeas with their liquid 6 cups water 4 or 5 1/2-‐inch slices of baguette (or the equivalent amount of another crusty bread) 1 tablespoon sherry vinegar Freshly grated parmesan cheese
1. 2.
3. 4. 5.
6. 7. 8.
In a large, heavy soup pot over medium heat, heat the olive oil. Add the onions and 1 teaspoon of salt and sauté, stirring, while you prepare the chard. Pull the leaves off the stems, Ainely slice the stems and add them, along with the garlic, to the pot. Stack and bunch the leaves, sliver them into Aine ribbons, and set them aside. Prepare the remaining vegetables in order -‐-‐ potatoes, carrots, cabbage -‐-‐ adding each to the pot and continuing to sauté them as you go. Add the chard last, and when all the vegetables are wilted in the pot, add the paprika and stir for a minute or so. Now add the tomatoes with their liquid, the chickpeas with their liquid, the water, and another 2 teaspoons of salt and turn up the heat. When the pot boils, turn the heat down and simmer the soup gently for 40 minutes. Meanwhile, toast the bread in a 350ºF oven for 10 minutes, until it is dry to the touch. Tear the bread into small pieces and sprinkle the vinegar over it. After the soup has cooked, stir in the bread (reserve some for garnish if you like), turn off the heat, and leave it for 15 minutes. Stir again, taste for salt, and serve with a drizzle of olive oil and a grating of fresh parmesan.
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Caprese Pasta Salad
Ready In: 20 minutes Yield: 6 servings
Directions 1.
Ingredients 2. 1 pound dried pasta shapes (fusilli, orecchiette, penne) 2 pounds tomatoes (around 6 medium) roughly diced 1/2-‐1 pound fresh, water-‐packed mozzarella, cubed 3. 1/4 cup balsamic vinegar 1/2 cup olive oil 1 clove garlic, pressed through a garlic press 1/2 teaspoon mayonnaise 4. 1 teaspoon kosher salt (or half as much table salt) 5. freshly ground black pepper 1 packed cup basil leaves, washed, spun dry, and slivered 1/3 cup toasted pine nuts
Bring a large pot of water to a boil and salt it heavily (it should taste like seawater), then add the pasta and cook until just done. Meanwhile, prepare the tomatoes and cheese and put them in a very large bowl. Whisk together the vinegar, olive oil, garlic, mayonnaise, salt, and pepper to taste; the mayo will help keep the oil and vinegar from separating. Drain the hot pasta and shake it dry (don't rinse it), then add it to the bowl with the cheese and tomatoes and stir with a rubber spatula to combine. Add about half the dressing, and stir again, then fold in the basil and pine nuts. Now taste the pasta, and add more dressing, if it needs it, and more salt, which it will almost surely need. If you have time, cover it and let it sit at room temperature for an hour or so to let the ?lavors blend and to let the pasta absorb some of the juice that will come out of the tomatoes Taste just before serving and re-‐ season as necessary. 9
Organic. Favorites
Organic milk and organic eggs are some of the hottest
items in the organic market today. Fruit and vegetables fall right behind these two dairy products. Fruits and vegetables are some of the most common foods associated with organic. However, the most commonly purchased items are actually dairy products, milk and eggs. Regardless, they are both popular and with good reason! According to a Twin Cities local natural foods owner, she can’t keep her organic milk or eggs on the shelf she goes through it so fast! Now, in terms of fruits and vegetables, there are some real beneAits to purchasing organic. You may often think that pealing a fruit or vegetable will result in “organic” produce. After all, you are removing all the pesticides and chemicals that make produce non-‐organic right? Wrong. In fact, these chemicals work their way into produce through the stem and wind up inside produce. So regardless of what you do, if you pick conventionally based produce you are eating chemicals. Its no wonder produce is on the top of the list for desired organic food. Regardless of how you spin it, there are beneAits to eating USDA certiAied organic food. Dairy and produce are a great place to start.
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Local Farmers We love!
1. Larry Schultz The Schultz Organic Farm has been in the family for ?ive generations, with the seceding generations already in the works preparing for their time to shine! The Schultz family has been a consistent and loyal supplier of organic goods for Co-‐ops for years and years. A Food co-‐op is a collectively owned grocery store. Most frequently, it focuses on making natural foods more affordable for co-‐op members, although other products may be carried as well.
2. John Peterson A third generation family turkey farmer in Cannon Falls, Minnesota. They raise their turkeys
free-‐range, without antibiotics, and process them without any additives. As an independent family farm, Ferndale has the ability to raise and market turkeys in a manner that is good for the earth, promotes a healthy human diet and keeps money in the local economy. Many of their products are carried at Valley Natural Foods. 3. Pat Schoenecker
This local farmer is from Apple Valley, Minnesota. Growing up, Pat’s family raised most of their own food from their large vegetable garden, fruit orchard and chickens. Pat can see our communities come alive as vibrant, beautiful places as we get back to our self-‐suf?icient roots, with gardens and orchards scattered throughout cities; with cafes growing herbs and tomatoes right outside their entrances; with community greenhouses supplying our grocery stores, hospitals and
schools; and with solar energy providing our homes, schools, businesses with energy and even running our cars. That’s the kind of community Pat wants to live in.
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Carrie Underwood
Carrie Underwood agreed to spend some time with Organic in order to tell readers some things about her diet and exercise, including a really fun card game exercise! Q: Why did you decide to be a vegan? A: "I'm 95 percent vegan. Sometimes you're at a birthday party and there's cake and...you know, you can't resist. My veganism is based on a concern about where my food is coming from. This is why I buy organic food. In my perfect world, I'd have webcams wherever food is processed so I'd know how clean it is. I'll never eat meat again, because I look and feel better without it, but if I could raise my own cows and chickens and produce my own eggs and cheese, it would be awesome! The food would taste better, because the animals would be happy." Q: What do you typically eat for breakfast? A: A vanilla smoothie with pea protein powder, half a banana, a cup of berries, almond milk and ice. Or I'll make a tofu scramble with whatever I've got in the fridge, like spinach, onions and peppers, with salsa on top. If I'm working out in the morning, I'll also have an orange or a grapefruit. And black coffee. I like a little caffeine boost!" Q: What do you do when you workout by yourself? A:"I have a game I love for when I'm working out on my own, without a trainer. I take a deck of cards and assign each suit a body area—say, diamonds for arms, hearts for legs, spades for core and clubs for cardio. I split the deck in half and write down exercises for each suit, a different one for each half. So, if I flip over the six of hearts, I'll do six squats. If the next card is ace of diamonds, that's 14 push-ups. Sometimes I'll make spades boxing and beat the crap out of the bag for however many punches the number on the card says. Having different exercises for each half of the deck keeps me from getting bored. I make sure there's a joker in each half—that's a mile run on the treadmill. Then I go through the whole deck. With a 15-minute warm-up on the elliptical, it takes about an hour and a half total, but it's fun because you've designed the workout yourself."
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One week WORKOUT PLAN Sick of your old routine? Well here’s some fresh new ideas for this week’s workout plan! Monday: Cardio •
Do cardio 30+ minutes at a challenging pace. Ex. Biking, walking, hiking, stairs. Consider intervals to maximize results quick.
Tuesday: Arms • • • •
Bicep Curls, 10 reps. Tricep Pushdowns, 10 reps. Shoulder Presses, 10 reps. Repeat circuit total of 3 times.
Wednesday: Abs & Oblique’s • • • • •
Crunches, 20 reps. Bicycle Crunches, 20 reps. Oblique Crunches, 20 reps. Plank, hold for 30 seconds. Side Plank, hold for 30 seconds on each side.
Thursday: Lower Body • • • • •
Walking BW Lunges, 10 reps each leg. Wall Sit/Squat. Hold for 30 seconds, build to a longer hold. Calf raises, 30 raises w/ both legs, then 15 on each leg. Deep Jump Squats, 10 reps. Repeat Circuit total of 3 times.
Friday: Cardio •
30 minutes of cardio of your choice. See Monday for ideas.
Saturday & Sunday •
Rest
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History of
Organic.
Farming practices used before the 1900's are classed as organic. It was only after this that added chemicals such as urea and DDT were brought into farming -‐ previous to this, farmers didn't have the knowledge and simply put, were happy enough with things as they were; as most of us today would be. For some reason, during the 1960's and 1970's the concept of organic food became a separate entity to the 'normal' food we were then buying. Today, organic food is ?inally reaching an all time high of acceptance from consumers, so its demand is increasing -‐ more 'organically acceptable' agricultural procedures are gaining momentum, and it seems even though it is more expensive than chemically treated foodstuffs, it is healthier, and it is that health factor which is winning the battle against chemically treated consumables. A creation of a whole new set of ideas about organic standards which ?irst came into debate in 1990, took over ten years to re?ine to relative perfection, and they will still evolve as new practices come into force. It is by these standards now that, organic food and other products such as wool in the USA is grown/gathered. All of this though begs the questions -‐ why can't farmers just grow food without chemicals at all, why does it need regulation, and why were chemicals introduced into grown food and other consumables in the ?irst place; I think you already know the answer though, and that's money.
The organic food trend of today is growing ever stronger, and not just for vegetables even
though at one point organic purchases totaled over 40% of all organic buys. Meat and ?ish, which is organically produced, is still at the lowest of all food purchases, but is moving up the chain too. Dairy, bread and grain, beverages and snacks are all becoming more and more popular.
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eating healthy 10 tipsonfora budget 1. Considered the ‘dirty dozen’ if you want a list of most and least contaminated products: Most contaminated-‐‘Dirty Dozen’ Least Contaminated 1. Peaches 1. Onions 2. Apples 2. Avocado 3. Sweet bell peppers 3. Sweet Corn (frozen) 4. Celery 4. Pineapples 5. Nectarines 5. Mango 6. Strawberries 6. Asparagus 7. Cherries 7. Sweet Peas (frozen) 8. Pears 8. Kiwi Fruit 9. Grapes (imported) 9. Bananas 10. Spinach 10. Cabbage 11. Lettuce 11. Broccoli 12. Potatoes 12. Papaya 2. Buy in Bulk. 3. Compare fresh & frozen, dried & canned varieties of organic foods. 4. Shop Grocery Chains with organic brands. 5. Buy organic brands. 6. Eat foods when they are in season. 7. Peel skin off, removes surface residue, whenever possible. 8. Wash, don’t rinse for 30 seconds. 9. Canned fruits & vegetables typically have lower pesticide residue, the canning process removes most toxins. 10. Shop locally. Cut this out as a reminder!
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