Kevin wrote on July 2nd:
“Organics versus non-organics. Is there much of a difference between the two?”
The word “organic” refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Farmers who grow organic produce and meat don’t use conventional methods to fertilize, control weeds or prevent livestock disease, according to the MayoClinic.
Some important points from the MayoClinic in choosing to buy or not buy organic foods:
- Nutrition. No conclusive evidence shows that organic food is more nutritious than is conventionally grown food. And the USDA — even though it certifies organic food — doesn’t claim that these products are safer or more nutritious.
- Quality and appearance. Organic foods meet the same quality and safety standards as conventional foods. The difference lies in how the food is produced, processed and handled.
- Pesticides. Conventional growers use pesticides to protect their crops from molds, insects and diseases. When farmers spray pesticides, this can leave residue on produce. However, most experts agree that the amount of pesticides found on fruits and vegetables poses a very small health risk.
- Environment. Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil.
- Cost. Most organic food costs more than conventional food products. Higher prices are due to more expensive farming practices, tighter government regulations and lower crop yields.
- Taste. Some people say they can taste the difference between organic and non-organic food, while others say they find no difference. Whether you buy organic or not, finding the freshest foods available may have the biggest impact on taste.
Overall advice: Choose fresh, locally-grown foods. Take advantage of your farmer’s markets - they tend to have the freshest produce available.
Lauren
July 3rd, 2009
Have you ever felt bloated after drinking milk? Does your stomach feel uncomfortable after having yogurt?
I have. For a long time, I wanted to believe that I wasn’t like the other 90% of Asian Americans who are lactose intolerant, meaning unable to fully digest the lactose enzymes found in milk and dairy products. I kept consuming skim milk, yogurt, and cheeses so that I could get the adequate amounts of calcium and vitamin D in my diet.
But recently, I found myself having digestive problems. So what did I do? I experimented. I included foods (1% milk and low-fat yogurt) that I thought would cause symptoms and nonetheless, they did.
So my solution was to not completely rid my diet of dairy, but slowly wean myself off of it in the afternoon and evening. I have cereal with 1% milk in the evening and my coffee with soymilk. If I feel like diary in the afternoon or evening, I choose unsweetened soymilk as my beverage. I also take a multivitamin to get my recommended levels of calcium and vitamin D.
Take-home message: Pay attention to your body and your reaction to certain foods. Many digestive problems, like lactose intolerance, Celiac Disease, or Irritable Bowel Syndrome can be managed with the proper diet.
Lauren
May 12th, 2009
Morgan wrote on February 3rd, 2009:
“I LOVE sugar. Is it ”cheating” to eat candy/snacks made from organic sugar cane juice? What are the biggest differences between processed sugar and sugar cane juice. Any thoughts on carob and unsweetened cocoa?”
Organic sugar cane juice will provide you with the same amount of calories as regular white table sugar. The only difference is in the processing. Unlike refined sugar, cane juice retains more of the nutrients (i.e., riboflavin) found in the sugar cane when compared to processed sugar. So if you are concerned about calorie content, I would recommend either cutting the sugar content in your baked goods or substituting healthier ingredients, like increasing yogurt or fruit in the recipe.
Lastly, carob can be used as an alternative than chocolate. It is free from caffeine and theobromine, which are stimulants found in chocolate. It is also naturally sweet so many carob products have less sugar than chocolate. However, just as with most sweets, it should be eaten in moderation with a balanced diet.
Lauren
February 8th, 2009
Matt wrote on February 3rd, 2009:
“What is the difference between “sugars” and “sugar alcohol” on the nutrition panel of packaged products?”
When I think of sugar alcohols the first thing that comes to mind is gum. Sugar alcohols are neither sugars or alcohols. They are carbohydrates with a chemical structure that closely resembles sugar and alcohol, but do not contain ethanol. They are incompletely absorbed and metabolized by the body, and thus contribute fewer calories than most sugars. Their calorie content ranges from 0-3 calories per gram compared to 4 calories per gram for sucrose or other table sugars (International Food Information Council, 2008).
Commonly used sugar alcohols include: sorbitol, mannitol, xylitol, maltitol, maltitol syrup, and lactitol. They are also used as an ingredient in some diabetic foods as they may help regulate blood glucose levels better.
Lauren
February 3rd, 2009
David wrote on October 25th, 2008:
“I was reading an article recently that talked about the benefits of unpasteurized foods such as milk, almonds, orange juice, etc.
The claim is that pasteurizing foods is an outdated practice, first implemented in times when food storage and sanitation was poor.
Now that the practice is much safer and more reliable, unpasteurized or “raw” foods are better for you because they retain more of the nutrients and good bacteria that we need. I’ve tried researching some more, but both sides have good arguments. What’s your view on this?”
Great question, David. First let me define what the Raw Food Diet is. According to Living Foods, the Raw Food Diet is based on unprocessed and uncooked plant foods, such as fresh fruit and vegetables, sprouts, seeds, nuts, grains, beans, nuts, dried fruit, and seaweed.
Heating food above 116 degrees F is believed to destroy enzymes in food that can assist in the digestion and absorption of food. Cooking is also thought to diminish the nutritional value and “life force” of food. Typically, at least 75% of the diet must be living or raw.
Foods allowed:
- Fresh fruits and vegetables
- Nuts
- Seeds
- Beans
- Grains
- Legumes
- Dried fruit
- Seaweed
- Unprocessed organic or natural foods
- Freshly juiced fruit and vegetables
- Purified water
- Young coconut milk
Proposed benefits:
- Increased energy
- Improved skin appearance
- Better digestion
- Weight loss
- Reduced risk of heart disease
Cons:
- May experience a detoxification reaction
- Mild headaches, nausea, and cravings
- Not recommended for children, pregnant women, people with anemia, elderly, and people with compromised immune systems
- Considerable amount of time, energy, and preparation
My take-home message: This diet is based on consuming whole, fresh foods. There is a large benefit of eating any diet that is high in fruits and vegetables because there is such a high amount of vitamins and minerals found in these foods. However, I believe that no matter how you eat these foods, fresh, cooked, or raw, that you will get a considerable amount of the nutrients you need.
The problem that occurs today is that many of the foods that are available on the market are largely processed and nutrient-void. The store-bought cookies, chips, candies, and soda are high in calories and low in nutrients. If you pasteurize orange juice, for example, you are not necessarily decreasing the nutrient content, but rather making sure harmful organisms are killed. So my advice is to not worry about pasteurizing produce, but focus on eating enough fruits, vegetables, and low-fat yogurts to keep your gastrointestinal system happy and healthy!
Lauren
October 26th, 2008
I get up at 5am to jump into a cold, uninviting pool. I wonder what I’m doing instead of sleeping in my nice, warm bed.
Yesterday, I got my cholesterol tested, the 4th test in 2 years. I’m nervous for the results. I promise I’m not a hypochondriac, I just fear a genetic predisposition to high cholesterol and heart disease. So I take precautions. I eat right. I maintain my weight +/- 5lbs. I exercise. I try to control my stress. I surround myself with inspiring, loving people.
For the past 2 months, I have worked in the hospital. This experience gives me great perspective on life - how short it is, how you have the power to prevent heart disease, diabetes, and some cancers. As depressing as acute or sub-acute settings may be, I believe it gives me the driving force to promote prevention. To be a role model for others. To show that despite unfortunate genes, you can beat the odds.Imagine all the daughters who have mothers who fought breast cancer or sons who fathers passed away at an early age. Science is still evolving, but from my studies I have found that preventing illness through proper diet and exercise has more power than your genes. Maybe, it’s just being hopeful, or maybe we’ll find in years to come that the children who are developing diabetes is due more to the environment than their chromosomes.
So that’s why I get up in the morning and jump into a pool. That’s why I walk a few blocks to the farmer’s market and buy fresh produce and vegetables. I want to be happy and I want to live. What are your reasons for a healthy life?
Lauren
October 23rd, 2008
I have never endured so much physical pain in my life. I think running is probably one of the most difficult sports, especially if you have spent most of your life in the water…
This is my story. Two months ago, I decided to sign up for the Westchester Triathlon in attempts to overcome physical and mental challenges surrounding endurance sports. It is an Olympic distance event which includes a .92mi (1.5k) swim, a 24.8mi (40k) bike, and a 6.2mi (10k) run.
Now, 2 months later, I have started on the grueling path towards training for this event. I bought a road bike and slowly but surely, learned how to use clip-in pedals. I recently surpassed the challenge of reaching for my water bottle while riding and I can now ride safely in the streets amongst the fearless taxi drivers. I may sound pathetic, but I am extremely nervous when it comes to coordination and wheels (#1 challenge). Then, I began swimming with the Columbia University’s Triathlon Team to build up my aerobic capacity and overall fitness (#2 challenge). The last piece of this puzzle is running, which brings me to to the beginning of this blog. I am by no means a runner. I am not built as a runner. I am 5 foot 8 and weigh roughly 135 pounds. I am top-heavy with broad shoulders and flat feet. I notice the difference in my stride and I feel the physical pain every time I set foot on the pavement (#3 challenge).
So why do this? Why put myself through this pain and misery? Why should I lose sleep over training? Because I want to. Because I think everyone needs challenges in their lives, let it be academic, career, or physically-related, we need to shoot for them when we have the resources and can make the time. And time is such a tricky part of our society. Everyone feels rushed for time, but where exactly is all our time going? According to recent studies, we spend less time cooking and preparing meals and more time watching television (and surfing the net). So how about we try to change these statistics? Let’s try to go back to the kitchen, go back outside, and go back to our lives before these advances in technology.
This is my challenge. What is yours?
Lauren
July 6th, 2008
I am inspired to share with you what I have learned in my past year at Columbia University. I will save you the $50,000 in tuition, hours of studying and exams, and countless internship rotations, by writing in 3 simple tips what you need to know.
- Take care of your heart. The leading cause of death in America is still cardiovascular disease. It is such a devastating disease because it can kill immediately and high blood pressure and high cholesterol can go
undetected for years. My advice is to choose healthy fats (olive oils, almonds, and salmon), reduce your salt intake, and make more meals at home.
- Maintain your weight. You gain 1 pound for every extra 3,500 calories you consume. You can always make more adipose (fat) cells but you can never get rid of them, only shrink them. This is why it is easier to gain weight once you have lost it. Biologically, your body is against you. It wants to conserve in periods of famine. Exercise, it’s good for you.
- Eat local. Try your best to make sustainable food decisions. With rising agriculture and transportation costs, our food prices will continue to sky rocket. Plan your meals. Eat less meat and more vegetables and fruits.
Have questions? I can provide answers.
Lauren
June 13th, 2008
Angel wrote on January 15th, 2008: 
“I want to know what a quick and easy healthy breakfast might be. I also don’t know what partially hydrogenated vegetable oil is.”
Some great questions, Angel. Let me try to break it down into two separate answers.
1. A healthy breakfast
Eating breakfast has been proven to improve concentration, problem solving ability, mental performance, memory, and mood! If you skip out on this meal, your brain will be deprived of all the nutrients it needs to function and your body will have to work extra hard to breakdown any stored energy for your brain to function.
Ideas for a healthy breakfast:
- Whole grain, low-sugared cereal (try Cheerio’s, Shredded Wheats, or a high-fiber variety at Trader Joe’s with nonfat or 1% milk and half a banana on top
- Whole wheat toast or english muffin with natural (non-hydrogenated oil) peanut butter
- Oatmeal (unsweetened) topped with your favorite fruits
- If you are in a hurry, try to at least grab a piece of fruit or a small snack so that you can eat it on the way to school.
2. What is partially hydrogenated oil?
Partially hydrogenated oil is another term for TRANS FATS.
What are they?
They are formed when regular vegetable oils are solidified making a harder and cheaper shortening. They are more resistant to going bad and allow for a longer shelf life. They are extremely harmful to the heart because over time, an increase in bad cholesterol and decrease in good cholesterol will be promote heart disease and stroke, two leading causes of death in America.
Where are they found?
They are most found in margarines (i.e., I Can’t Believe it’s not Butter, Brumble and Brumble, and almost every name-brand margarine), baked goods, chips, TV dinners, and fried foods. (more…)
January 15th, 2008
So I’ve been living in NYC for about 2 months now. I’ve adopted a better exercise and diet regimen, which includes 30-60 minutes of activity 5-6 days/week and fish, especially oily fish, 2 times or more/week. I try to balance heavier, more calorie-dense meals eaten out with lighter and smaller lunches.
Obstacles: Trying to find a constant motivation between exercising, grocery shopping, and cooking.
Overcoming Obstacles: Scheduling in when I will exercise, recognizing that I need to buy enough fruits & vegetables at the beginning of the week to last me for the WHOLE week or using frozen versions as a substitute in cooking, and using cooking as a stress release and a time to appreciate my food.
* Typical Day Menu *
8-9am: Breakfast - High fiber breakfast cereal (Organic Heritage Flakes, Kashi’s Heart to Heart) with skim milk, and half of a sliced banana; coffee no sugar
11-11:30am: Small handful of lightly salted almonds, a slice of whole wheat bread with non-hydrogenated peanut butter, or Kid’s Z-Bar by Cliff Bar
12-1pm: Swim or Run
1:30-2pm: Lunch
- Turkey sandwich on whole wheat bread with light mayonnaise & mustard, lettuce, tomato, and cucumber; apple slices
- Whole wheat pita stuffed with light tuna, light mayonnaise, mustard, and cucumber, or
- Whole wheat pasta with marinara sauce & broccoli.
4-5pm: Non-fat or Low-fat vanilla yogurt with active cultures topped with cereal, fruit, or nuts; herbal decaffeinated tea
8-9pm: Dinner
- Baked salmon with garlic, lemon, and salt & pepper to taste, stir-fried green beans with onions, and whole wheat cous cous,
- Lean turkey spaghetti with whole wheat pasta, sprinkled parmesan, and a side of broccoli, or
- Large salad with light tuna, cucumbers, red peppers, garbanzo beans, and grilled mushrooms, topped with basalmic vinegar and italian dressing with a glass of nonfat or low-fat milk.
9-10pm: Dried mango slices, prunes, 3 small cookies, or a piece of toast with jam
How do I feel? GREAT. I have A LOT more energy and I am more productive in my day. I lost weight (133lbs; BMI: 19.9) and my blood pressure is in the normal range (100/70). Plus, I have a healthier mental clarity to study and reduce stress.
Lauren
October 31st, 2007
Previous Posts