Anti Aging Care Guide

Food costs are skyrocketing, but still many experts say that organic food is an important and worthwhile investment in spite of its high price tag. But must you ensure that every food item in your grocery cart is certified organic? No; for those who want to eat healthfully, but find themselves on a restrictive food budget, rest easy–you can make smart choices about which food you should buy with an organic label and disregard the foods that won’t make much difference in your diet. But how can you know what to buy? Read on to learn more about the important distinctions you should make as you peruse the organic food aisles at your local grocery store or farmer’s market. 

But first, let’s discuss the overall benefit of organic food. Generally, organic foods have more nutrients, contain a lower percentage of toxins, and can aid in weight loss as well as increase the strength of your immune system. Foods that are certified organic have significant health benefits for those who consume them regularly. The foods that contain the highest amount of pesticide residues and the foods that you most frequently consume are those that you should focus on purchasing in their organic form. The most contaminated fruits and vegetables (according to the Environmental Working Group) are bell peppers, apples, celery, strawberries, pears, grapes, lettuce, potatoes, spinach, peaches, nectarines, and cherries. These “dirty dozen” in the produce department should be purchased organic whenever possible to reduce possible contamination. Purchasing these fruits in season can reduce the cost of buying organic, and often you can even find the fruit from a local purveyor, which is good for you and your carbon footprint.

Milk is another food item that is worth any additional cash expenditure. Organic milk has been found to contain 75% more beta carotene, 50% more vitamin E, and 70% more omega-3 fatty acids. It also has higher levels of antioxidants and “good” fat that is linked to a lower risk of type 2 diabetes, healthier arteries, and less belly fat. Yes, organic milk is usually twice as expensive as its regular counterpart, but the nutritional value is impressive.

Which organics can you skip? Anything that can still be classified as junk food doesn’t need to be purchased in its organic incarnation. Soda is soda, whether it’s made from cane sugar or corn syrup, and it’s not worth the extra cash to buy it organic. The same goes for cookies or candy.

As children, we learn that food gives our bodies energy; however, what we seem to forget as we get older is that the quality of the food we consume directly effects the quality of the energy the food provides. When you feed your body food that gives you a quick burst of energy–specifically, foods that are concentrated sources of sugar–you will soon find that this form of energy is fleeting. Simple carbohydrates, such as sugar, break down very quickly, leaving the blood sugar levels low and your energy flagging. A complex carbohydrate, such as grain, will provide you with steady energy that can allow you to complete your to-do list for the day without dozing off at your desk. 

Ideally, you should consume a mixture of high carbohydrates, low fat, and moderate protein. You should also be sure to divide your daily calories equally among the three meals you eat every day. A light breakfast coupled with a quick lunch and a heavy evening meal is the worst way to distribute your day’s calories. Also, avoid skipping any meal; some women avoid eating breakfast or lunch in hopes of saving some calories, but they are simply keeping their bodies from maintaining the optimum amount of energy for the tasks of the day as well as setting themselves up for a large meal eaten to compensate for being hungry all day.

Many experts recommend eating five smaller meals each day; a mid-morning and a mid-afternoon snack can provide your body with a much-needed energy boost just as it’s starting to wind down. A careful redistribution of calories can be a great way to maximize your food’s energy-giving potential. Foods rich in vitamin C and in iron are vital for maintaining energy to tackle your day. Foods rich in these nutrients are very helpful, and it’s easy to add them to your diet.

Your mother probably told you that breakfast is the most important meal of the day. Your mother is right–starting the day with a balanced breakfast rich in protein and complex carbohydrates is vital for giving you enough energy to tackle your day. Dairy products such as milk or yogurt are protein rich, too, so don’t feel like you have to splurge your day’s calories on traditional breakfast meats such as bacon or sausage. Oatmeal is full of soluble fiber, which slows down the absorption of carbohydrates, ensuring that your blood sugar levels remain constant. Avoid the sweet breakfasts, such as pancakes with syrup. Simple carbohydrates give you a spike of energy, but cause you to crash soon after.

If you’re making smarter choices in your daily meals, but you still find you weigh more than you’d like, it’s time to consider the choices you make about food when you’re not paying attention. A little taste of cookie dough, the macaroni and cheese left over on your child’s plate, or the snatched handful of M&M’s as you pass the bowl in your neighbor’s cubicle all add up to thoughtless calories. These additional bits and pieces of food can be eliminated with a few simple changes to your daily habits. 

If you are in the habit of nibbling as you bake, simply chew gum while you’re in the kitchen. This will keep your mouth occupied, and you will be far less likely to mindlessly pop dough into your mouth if it’s full of minty goodness. A sugar-free gum is calorie sensible and it will save you from your usual bad habits. Or, if you’re out of chewing gum, keep a bag of washed baby carrots on the counter next to your mixing bowl. If you find yourself longing for a taste, grab a carrot. They’re delicious, crunchy, and far fewer calories than chocolate-chip cookie dough. They take awhile to properly chew, so by the time you have consumed your carrot the urge to sample the dough will hopefully have passed.

When you overfill your child’s plate, you’re faced with a lot of food that you don’t want to waste. Rather than eat the extra, simply start out with a smaller portion. Teaching your child to dish out just enough food to satiate his or her appetite is a great lesson, and it will save you from your own tendencies to clean the plate. If, despite your best efforts, your child still ends up with excess food on his or her plate, allow your child to clear the plate. Even a child as young as 4 can be responsible for walking a plate into the kitchen and dumping the excess food into the trash.

It’s also wise to keep any tempting snacks out of sight. Keep them wrapped, put them in a difficult-to-reach part of the cupboard, or put them in the drawer in the fridge or the freezer. Studies show that office workers eat significantly less candy from a covered dish than from a similar see-through container without a lid. Steer clear of the office that has the tempting candy dish, or enter the cube only if you’ve got your hands full or your mouth occupied.