May 2007 Edition

Topics: organic living, health tips, healthy living tips, adding more fruits and veggies, saving money, buying organic, green living tips, healthy vegetarian recipes, buying local, fruits and veggies more matters, healthy weight control, organic gardening

"I feel more confident than ever that the power to save the planet rests with the individual consumer."
- Denis Hayes, Chair, Earth Day Network

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Fruits & Veggies – More Matters …

That’s the latest message from the Center for Disease Control (CDC) and the Produce for Better Health (PBH) foundation just as new research from Johns Hopkins revealed that Americans are not eating enough fruits and veggies to promote good health. Fruits and Veggies - More Matters replaces the earlier “5 a day” campaign to highlight the importance of consuming even more fruits and veggies for optimal health and disease prevention and healthy weight control.

How many do you need for good health? CDC has taken away the guesswork by introducing a new fruit and veggie calculator. Simply enter your age, gender and activity level and voila – your personal daily fruit and veggie requirement appears. Check it out at: www.fruitsandveggiesmatter.gov

Many Choices for Local and Seasonal Produce

With spring in full swing and summer right around the corner, options for fresh, local, home grown and organic produce abound. Fresh fruits and vegetables are in abundance from local farmer’s markets or farm stands and local health food stores. Natural food chain stores and supermarkets are increasingly offering a wider selection of locally grown and organic produce. Or you can try out your “green thumb” by growing your own – in a garden plot or patio or container garden.

Eat Local: Eating a local diet helps support local are farmers and preserves open space and farmland. It’s also better for the local economy and reduces the eco-impact of transporting food. In his book Eat Here: Reclaiming Homegrown Pleasures in a Global Supermarket, Brian Halweil notes that vegetables now travel between 1,500 and 2,500 miles from farm to market. Consumers are also looking to connect with the source of ones food – and believe that local food is better for their health and the environment.

Buy in Season: When shopping for fruits and vegetables, Meatless Monday (www.meatlessmonday.com) recommends paying attention to what's in season to get all the taste and the health benefits of seasonal produce year round. Seasonal produce is not only fresher and better for you but can save you money as plentiful supply means lower prices and more “specials” on seasonal fruits and veggies.

Produce at its peak in the spring include:

Saving Money Buying Organic Produce

Fruits and Veggies that you should Always Buy Organic: While the best choice – for your health and the environment – is to buy local and organic, it’s true that organic produce is more expensive. To save money when buying organic fruits and vegetables, a recent Environmental Working Group (EWG) study of pesticides in produce revealed those fruits and vegetables that are likely to be contaminated with pesticides.

The dozen fruits and veggies that should always be bought organic include:

1. peaches
2. apples
3. sweet bell peppers
4. celery
5. nectarines
6. strawberries
7. cherries
8. pears
9. grapes (imported)
10. spinach
11. lettuce
12. potatoes.

OK to Buy Conventionally Grown: If you have to choose, these seven fruits and vegetables are lowest in pesticides and are less important to buy organic:

1. onions
2. avocado
3. sweet corn (frozen)
4. pineapples
5. mango
6. asparagus
7. sweet peas (frozen).

You can save some money by buying these fruits and vegetables conventionally grown.

Organic Living and Health Tips for Adding More Fruits and Veggies to Your Diet

All types of fruits and veggies contribute to good health---eat them fresh, frozen, canned or dried and with 100% juice. Choose varieties without added sugar, syrups or sauces.

Eat a wide variety of fruits and vegetables—the color of the rainbow—for better nutrition and health!

• Buy fruits and veggies in season for the best selection and highest nutrient content. Visit Food Network In Season guide to product at: www.foodnetwork.com/food/ck_cg_produce_guide
• Plant your own vegetable garden: try container or patio gardening, or share a community garden plot! Involve family members to be sure to plant their favorite nutritious vegetables. Add compost from your kitchen scraps for even healthier nutrient-rich soil. Check out Organic Gardening magazine or organicgardening.com for the latest tips
• Buying local is better for you and the earth: buy green vegetables, and be “green” by purchasing local and organic produce.
• Buy fresh local fruits and veggies from area farmer’s markets or farm stands: better still, pick local organic produce! To find a farmer’s market in your area, visit www.ams.usda.gov/farmersmarkets/map.htm
• Start the day with healthy organic breakfast, lunch and snack recipes containing fresh fruits and vegetables. Pack more breakfast nutrition by adding fruit such as strawberries, blueberries or bananas to your breakfast cereal or oatmeal.
• Be creative in adding fruits and vegetables to your diet. Try a new, healthy fruit smoothie recipe!
• Cut, prepare and store the fruits in the refrigerator the night before so you can have a nutritious breakfast even if you are in a hurry in the morning!
• Be Eco-minded – bag those healthful produce in an earth-friendly reusable shopping bag!

Share your own favorite tips on how you to enjoy more nutritious organic fruits and vegetables in your diet.

• Share your comments on this article in our blog
• Share your tips, ideas in our online community forums.

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Miss the last few newsletters? (Here they are!!)

• Go Green Home Tips and Organic Gardening and Natural Lawn Care
• Availability and Great Taste Makes It Easier to GO “Veggie”
• Celebrating Valentine's Day and Heart Health Month
• Money-Saving Tips for Going Green and Going Organic
• Healthy And Green Holiday Guide
• Healthy Thanksgiving and Holiday Guide
• Healthy Halloween? Is it Possible?
• Honey - Treatment For Bad Ailments
• The Health Aspects Of Chocolate
• Mambo Sprouts Summer Tips
• Healthy Dining Out

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