How to reduce chemical pesticides in food

A selection guide to healthy dietary program

Studies have shown frozen foods to be more nutritious than fresh food when the fresh foods have been allowed to sit for an extended period. So unless you have fresh picked the vegetables from your garden or you have bought them at your local farmer's market where you know they have not been long out of the field, you can count on the nutrition in the frozen vegetable aisle.

Flash Freezing Provides Nutritious Vegetables

Freezing is a very efficient method of preserving nutritional value, texture and flavor of many vegetables. Most vitamins will keep well in frozen vegetables. Carotene (a compound that is converted to vitamin A in the body) may actually be better preserved in frozen produce because packaging keeps the vegetables away from light (which destroys carotene).

For example, frozen peas typically have about 60% more carotene than 'fresh' peas (that have been exposed to light during their trip to the market and while awaiting sale).

The vitamin losses associated with blanching and the thawing/cooking process are similar to those that occur during normal cooking of fresh vegetables. This means that, provided they have been stored and then cooked properly, frozen vegetables provide similar levels of nutrition to fresh vegetables.

It is also worth noting that for cooking both frozen and fresh vegetables, steaming is superior (in terms of retaining nutritional value) than boiling in a large volume of water.

Other vitamins are generally fairly heat stable and are largely retained during the blanching process and subsequent period of frozen storage, or are not found in significant quantities in vegetables anyway. Nutrients other than vitamins are not significantly affected by the freezing process.

Posted August 2008

Our source: Nutrition Smart and Living Naturally

From the American Institute for Cancer Research

1. Choose a diet rich in a variety of plant-based foods.

2. Eat plenty of fruits and vegetables.

3. Be physically active, try to maintain your weight at stable level.

4. Drink alcohol in moderation, if at all. Red wine has some beneficial properties but grape juice has the same ones.

5. Select foods low in fat and salt. No fat is not good for you either-use olive oil, canola oil to cook and flax seed oil on your salads. Don't get caught up in buying "reduced fats" foods, they are not really healthy and often contain artificial or processed ingredients. Ann's NOTE: I read labels.

Reducing chemical residues on food: Some recent studies have shown that about 77% of fruits and vegetables contained pesticide residue. Since wind, or rain can bring chemicals to organic foods, they need to be washed thoroughly also. (about 25% of organic foods have some residues)

Wash well, remove outer leaves of greens. Health food stores carry some brands of "washes" that help reduce pesticide exposure.

Eat a variety of foods to lower exposure risk to any one pesticide

EAT ORGANIC wherever possible. Many supermarkets carry some organic produce, ask your store manager. Or go to a local health food store

Best Sources for Vitamins/Minerals

Foods that provide a lot of a particular vitamin/mineral

Is Food Becoming Less Nutritious?
Salad and Raw Vegetables GREAT for YOU
Green Vegetables

Good source of fiber, vitamins and minerals

Pick & Prepare Leafy Greens
Keep Vegetables Fresh:One Week Only
How Food Preparation Affects Nutrients
Plasma/Lung Macrophage Responds: Carotenoid Supplmts
Information on Fiber

From Dr. Leo Galland and HealthWorld Online

Foods That Heal

From Dr.Leo Galland, MD

Some Common Acid Ash Foods

Source: DrClark University Newsletter, April 2005

Some Common Alkaline Ash Foods

Source: DrClark University Newsletter, April 2005

The Acid-Alkaline Food Guide BOOK
Flaxseeds, Chia, and Oil

Sources and information

Naturopath Michael Murray
Am Institute for Cancer Research (flaxseed and breast cancer)
Manufacturers/Sources: Flaxseed oil
Trans-fatty Acids = Hydrogenated/Partially Hydrogenated
Gerson Institute on Using Flaxseed Oil
Flaxseed Oil/Prostate Cancer
Dietary Fats
alpha linolenic acid (ALA) Protective Against Breast Ca (mice)
Cancer: The Problem and the Solution
Effects of Flaxseed Consumption: Blood Pressure, etc.
Plant Lignans Reduce Risk Post-meno Breast Ca
Advocate's:Diet, Nutr/Natural Supps

For Breast Cancer patients

Using Ayurvedic principles of Healthy Eating

Flavors of Health Online Dr. Nancy Lonsdorf

Whole Grains:

Suzanne Proulx. MS, RD, LDN

Cooking Methods
Stability of Ascorbic Acid: Orange Juices

J Am Diet Assoc, 4/02

Healthful Facts about Orange Juice
Eat All Colors of Foods

New York TImes, 5/14/02

Comparing Healthy Diets - Ornish on top
How to Eat a Pomegranate
Avoid ready-to-eat Shrimp

Am Soc Microbiology Meeting, 5/02

Healthy Fats:Controlled Study Analysis

Am J Clin Nutr, 5/03

FDA Acts to Label Trans Fats
Healthy Sugar Substitutes/Sugar & Artificial

From Aliss T

Problem with Stevia
Stevia Leaf
146 Ways Sugar Ruins Your Health (w references)
Potential Replacement for Artifical Low Cal Sweeteners
High-Fructose Corn Syrup
Life Enthusiast Coop

LINK to "revolutionary health supplements"

How to Clean Vegetables

Source: "Total Renewal" (book)

Olive Oil

J Nutrition, 2002

Olive Oil Diet in Rats & Offspring
Olive Oil as Functional Food
Olive Oil
Olive Oil Could Contain Defects
Refined Olive Oil Loses Antioxidants
Olive Oil & Phenols Prevent Inflammation (Ovariectomised Rats)
Type of Oil Matters-Corn Oil vs Olive Oil -Rats w/Cancer
Olives/Olive Oil & Cancer Prevention
Sources for Organic Olive Oil
Olive Oil Cuts Levels of Her-2/neu
Choose Healthy Snack Foods if You Eat Them

Go to your local Health Food store

World Health Org Let Junk Food Industry Win
How to Make Healthier Popcorn
Nuts, Corn, & Popcorn & Incidence of Diverticular Disease
Field to Plate

LINK "helping people experience a new relationship with food"

Organic Valley Coop

LINK to "the largest organic farmer-owned cooperative in North America".

Home Delivery of Organic Foods

LINKs to companies that offer local delivery

Food Coop Directory

LINK to info on state-by-state food coops

Local Harvest Food Coop Directory

LINK to information on coops in the U.S. and internationally

Pesticide Residues Survey in Citrus Fruits

Food Additives & Contaminants 5/05

Soft drinks/Sodas/Pop

Abstract SU259

Am Soc Bone & Mineral Res, 9/03

Caffeinated Sodas & Blood Pressure:Adolescents
Parents Need To Understand Soft Drinks in High School
Am Academy of Pediatrics & Soft Drinks in Schools
Position Statement on Cola Contracts in Schools
Soft Drinks and their Problems - Labeling Needed
Colas Associated w/Bone Loss - Older Women
Unrevealed: Authors' Ties to Beverage Industry
Safety of E211,(sodium benzoate) Preservative
Organic MILK is BETTER for you
Soft drinks (soda) & Pancreatic Cancer Risk
Websites that help with Eating Healthy

If you seek information, how to prepare, shop, cook food, here are some sites

Cubing/Shredding Potatoes Before Boiling Can Reduce Mineral Content By 75%

Agricultural Research Service, June 2008

Cut away green in Potato
Farmers Market SEARCH

LINK to locate Farmers' Markets in the USA

Change Your Food

LINK: "company designed to inform, encourage, coach &inspire YOU to make 100% Organic Good Food Choices, FOODS that are LIFE-GIVING, NOT life-diminishing".

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