Why Organic?
The sun finally came out and somehow It’s the end of summer already? Anybody notice that there was no July or Augst newsletter? Maybe not. In late June/early July, at the request of a few patients, I started combing through content to construct a newsletter addressing the benefits of organic food, as well as non-toxic skin care products and cleaning products. Weeks later, I’m emerging from the rabbit hole.
There is so much “content” and information that I could force feed you about the wide wide world of chemicals, xenoestrogens, genetically modified food and what’s really in…fill in the blank—I’ve found it challenging to choose a place to start. First and foremost, it’s overwhelming and frankly, I think we all have enough on our plates (present company included), that it feels daunting and more so--inconvenient to really embrace a full, house/pantry/cosmetic and closet clean out. I mean, who CAN? I’m proud of any and all of us who get in some meal planning and regular grocery store trips. Researching the topic content is overwhelming on its own. I struggled just getting my thoughts together on where to even start….on a NEWSLETTER. There is an ocean of information (and misinformation) out there about All.Of.The.Things. This newsletter will take some broad strokes at organic eating and over the next few months, we can continue to chip away at insight/ideas and helpful information in a more manageable fashion. The (harsh) truth is that this is an important topic, and most of us have been blissfully living life in ignorance while eating, drinking, bathing, cooking and cleaning with chemicals and hormone disruptors that beg to be identified and replaced with better options.
Your health matters and what you put in your mouth, on your skin and in your home, makes a difference.
Eat Better
I have been asked by multiple patients why I specify organic, when I’m giving out meal plans or ingredient advice. In short, because it matters--in some foods more than others but, let’s focus on the why before the what. Check the evidence (there’s a growing mountain of it with some tidbits in the references). Numerous studies have shown that organic produce contains higher levels of beneficial compounds such as antioxidants, flavonoids, and naturally occurring vitamins and minerals when compared to non-organic produce, even when grown in adjacent fields. This means that by choosing organic, you are providing your body with the nutrients it needs without the chemicals it doesn’t.
Organically raised meat, including farm-raised eggs, has also been found to have higher levels of omega-3 fatty acids. These fatty acids are essential for our physical and mental health, and organically raised animals obtain them from their natural diet of omega-rich grass and bugs. On the other hand, non-organic meat and dairy products often contain antibiotics and hormones, which can lead to antibiotic resistance and disrupt hormonal balance in our bodies.
To help consumers make informed choices, the Environmental Working Group has compiled lists known as the "Clean 15" and "Dirty Dozen." The Clean 15 consists of foods that tend to have lower levels of pesticide residue and may not necessarily need to be organic, while the Dirty Dozen includes foods that are best consumed in organic form whenever possible. These resources can assist you in making mindful decisions about which foods to prioritize in your organic purchases.
By opting for organic options whenever feasible, you can maximize your intake of nutrients while minimizing exposure
Environmental Work Group Clean 15
Environmental Work Group Dirty Dozen
Organic or not, WASH YOUR PRODUCE. The literature results are mixed and findings contradict one another, however, in every study, pesticide residue is removed best when food is washed (not just soaked) under running water. There are multiple detergents that you can buy or homemade mixtures that you can utilize such as giving your fruits and veggies a bath in some baking soda and vinegar.
Feel Better
Choosing organic foods can significantly reduce our exposure to harmful substances such as antibiotics, hormones, and pesticides. Pesticides, which we primarily ingest through our food, have been identified as carcinogens, meaning they can cause cancer. Additionally, conventionally raised animals that are used for meat and eggs are often given antibiotics, contributing to the growing issue of antibiotic resistance in humans. Pesticides additionally contain chemicals that can disrupt the endocrine system, leading to various health issues. These chemicals can either trick the body into thinking it has certain hormones or block the effects of natural hormones.
While transitioning to a fully organic diet may seem challenging both financially and in terms of lifestyle, incorporating frozen organic produce into your meals can be a convenient and cost-effective solution. Frozen organic produce can be enjoyed year-round, ensuring you get the quality and health benefits you desire. Translation: Know Better: Do Better, and Do the Best You Can. Perfection is not invited to the table; it’s not realistic or sustainable.
Live Better
Adopting a cleaner diet not only has positive impacts on your personal health but also benefits the environment and your local community. By choosing to eat local and fresh produce, you are actively supporting small community farms and the dedicated farmers behind them. Additionally, exploring new ingredients can open your taste buds to exciting new flavors, that might become your new favorite foods. With a cleaner diet, you can expect overall improvements in your eating habits, as you become more mindful about meal planning and utilize ingredients efficiently. Instead of opting for take-out or processed foods, you'll be more likely to get creative in the kitchen, experimenting with roasted or sautéed options to avoid food wastage.
Shop Local and try to eat in season: If you have “fresh asparagus” in October, ask yourself how it got here. Asparagus is a spring vegetable, if it’s fresh in October, and you live in the southeast, look at the label. The likelihood that it spent a good amount of time on a truck and has a healthy dose of somethingwecan’tpronounce to keep it fresh is HIGH. I love strawberries all year and most of us are used to being able to pick them up regardless of the season, but truthfully, those are in season in the late spring, early summer. After that, they’ve been shipped here and treated to prolong shelf life. Period. Organic produce, if it has been treated to extend shelf life, usually uses more natural ingredients like citric acid.
If you aren’t already, consider gathering your produce from one of the many farmers markets or farm shares in your area. If you can’t make it to a market during their regular hours, consider a farm share where you have options to swing in and pick up your curated haul at your convenience.
Organic farms are known for their minimal environmental impact. Unlike conventional farms, they do not contribute to pesticide residues that can leach into the groundwater, posing a threat to our ecosystem. Additionally, organic farming practices help reduce erosion and promote healthier soil fertility. By minimizing pesticide exposure, organic farms create a safer habitat not only for plants, but also for birds, bees, animals, and the water bodies they rely on. Ultimately, choosing organic agriculture helps ensure a healthier environment for all of us humans too.
Helpful Links
Begin your clean eating
Provides links and bios to farms in the area, where they sell their produce and how to join their CSA/farm share if they have one. Bonus, I have a few of you who don’t live in the Roanoke area, type in your location at the top of the map and voilà!
Roanoke Valley Folks, they have multiple pick up locations and options for fresh fruits and veggies as well as eggs, meat and pantry products
Book turned movement by the profound and witty Barbara Kingsolver (if you haven’t read any of her books, I encourage you to check her out). Check out the website, some excerpts from her book and recipes.
Tips to help you and your family eat delicious, healthy food on a tight budget
Resources:
Alavanja, M. C. R., & Bonner, M. R. (2012). Occupational Pesticide Exposures and Cancer Risk: A Review. Journal of Toxicology and Environmental Health, Part B, 15(4), 238–263.
Bawa, A. S., & Anilakumar, K. R. (2013). Genetically modified foods: Safety, risks and public concerns—a review. Journal of Food Science and Technology, 50(6), 1035–1046.
Liu, J., & Schelar, E. (2012). Pesticide Exposure and Child Neurodevelopment: Summary and Implications. Workplace Health & Safety, 60(5), 235–242.
Pesticides and Food: Healthy, Sensible Food Practices | US EPA. (n.d.). Retrieved June 8 2023, from https://www.epa.gov/safepestcontrol/pesticides-and-food-healthy-sensible-food-practices
Pesticides—Reproductive Health | NIOSH | CDC. (n.d.). Retrieved June 8, 2023 from https://www.cdc.gov/niosh/topics/repro/pesticides.html
Średnicka-Tober, D., Barański, M., Seal, C. J., Sanderson, R., Benbrook, C., Steinshamn, H., Gromadzka-Ostrowska, J., Rembiałkowska, E., Skwarło-Sońta, K., Eyre, M., Cozzi, G., Larsen, M. K., Jordon, T., Niggli, U., Sakowski, T., Calder, P. C., Burdge, G. C., Sotiraki, S., Stefanakis, A., … Leifert, C. (2016). Higher PUFA and n -3 PUFA, conjugated linoleic acid, α -tocopherol and iron, but lower iodine and selenium concentrations in organic milk: A systematic literature review and meta- and redundancy analyses. British Journal of Nutrition, 115(6), 1043–1060.
Średnicka-Tober, D., Barański, M., Seal, C., Sanderson, R., Benbrook, C., Steinshamn, H., Gromadzka-Ostrowska, J., Rembiałkowska, E., Skwarło-Sońta, K., Eyre, M., Cozzi, G., Krogh Larsen, M., Jordon, T., Niggli, U., Sakowski, T., Calder, P. C., Burdge, G. C., Sotiraki, S., Stefanakis, A., … Leifert, C. (2016). Composition differences between organic and conventional meat: A systematic literature review and meta-analysis. British Journal of Nutrition, 115(6), 994–1011.
Vigar, Myers, Oliver, Arellano, Robinson, & Leifert. (2019). A Systematic Review of Organic Versus Conventional Food Consumption: Is There a Measurable Benefit on Human Health? Nutrients, 12(1), 7.
Mie A, Andersen HR, Gunnarsson S, Kahl J, Kesse-Guyot E, Rembiałkowska E, Quaglio G, Grandjean P. Human health implications of organic food and organic agriculture: a comprehensive review. Environ Health. 2017 Oct 27;16(1):111. doi: 10.1186/s12940-017-0315-4. PMID: 29073935; PMCID: PMC5658984.
Wu Y, An Q, Li D, Wu J, Pan C. Comparison of Different Home/Commercial Washing Strategies for Ten Typical Pesticide Residue Removal Effects in Kumquat, Spinach and Cucumber. Int J Environ Res Public Health. 2019 Feb 6;16(3):472. doi: 10.3390/ijerph16030472. PMID: 30736280; PMCID: PMC6388112.
