When to Buy Organic Produce

A lot of people tell me that they would buy organic produce if the quality was better. There are many good reasons to eat organic, but it is tough to spend extra money for organic produce especially when it is of poor quality. Often the poor quality organic produce started out as good quality, but sat on the shelf for many days.

Here is a little trick I learned...most grocery stores receive their organic produce once per week. I know that the Loblaws here in Milton gets their delivery on Monday and it is out for purchase on Tuesday morning. This means that at my local Loblaws, the worst days to buy organic produce are Sunday or Monday. Generally the weekend is not a time that you will find fresh good quality organic produce. Figure out when your local grocery store gets their delivery and shop accordingly.

Now that summer is almost here...look for local farmers' markets that have organic farms to get the freshest organic produce.

Naturopathic Nutrition

One of the many things that makes Naturopathic Medicine so effective is the individualized treatment plan. Cookie-cutter treatment plans just don't work. However with respect to nutrition, there are a few simple points that people of all ages and stages of health can benefit from.

Here they are:

Summary

• Drink enough water for you body size
• Eat Organic/Whole Foods
• Eat enough protein for your body size
• Consume a diet high in fiber
• Avoid Simple Sugars
• Consume healthy fats and avoid unhealthy fats

Water
Staying hydrated is the most important preventative measure you can take.
6-8 cups per day as a guidline is ok if you weigh 100-140 lbs.
You need to drink the right amount of water for your body size.
How much water should I drink? Calculate your weight in pounds divided by 70.4 = liters of water
example: 200 lbs divided by 70.4 = 2.84 L of water per day

Eat Organic Foods

• Eating organic is the best way to avoid toxic pesticides
• Organic food has 2 - 5 times more nutrients than non-organic food
• Organic Foods Taste Better

Protein

• 30% of your daily caloric intake should come from protein
• Adequate daily protein consumption is crucial for good health.
• Breakfast is the most important meal of the day therefore breakfast is the most important meal to ensure adequate protein intake.

Symptoms of Protein deficiency:

• Poor immune system function i.e. Frequents colds
• Fatigue
• Mood swings
• Sugar cravings

Individual protein requirements can be calculated by the following formulas:
Women: Weight in kg multiply by 0.9 = grams of protein required daily
Men: Weight in kg = grams of protein required daily
To convert weight from lbs to kg divide by 2.2

Sources of Protein:

• Meat
• Fish
• Legumes (beans, lentils, chickpeas)
• Nuts and seeds
• Eggs
• Dairy

Avoid Simple Sugars

• nutritionally speaking; our bodies do not require any simple/refined sugars
• these types of carbohydrates are generally referred to as empty calories i.e. they have very high caloric content with little to no other nutritional benefits
• when you have a sugar craving it is actually your body telling you that it needs protein

Dietary Fibre
Most people do not consume enough dietary fiber
Diseases Associated with a low-fiber diet:

• Colon and Gastrointestinal disorders
• IBS, IBD, Constipation, Colon Cancer, etc.
• Cardiovascular Disease
• High Cholesterol
• Gall Stones
• Obesity
• Diabetes mellitus
• Autoimmune disorders
• Skin conditions

A good goal for dietary fiber intake is 25-35 g daily.
In addition to consuming foods with high fiber content it is recommended that you consume 1-2 tbsp of Fresh Ground Flax Seeds.
Do not consume pre-ground flax seeds.
1 tbsp of ground flax seed = 3 g of dietary fibre

Dietary Fat

• 30% of your daily caloric intake should come from healthy fats
• Unless you consume fish everyday you probably do not get enough Omega-3 fatty acids
• Dietary Fat Recommendations
• Butter only no margarine
• Avoid deep-fried foods
• Avoid Trans Fats
• Consume animal fat in moderation
• Eat fish
• Consume fresh ground flax seeds (not oil)
• Take a fish oil supplement daily
• Recommended brands (take as directed)

• • Genestra – Super EFA
• • Nutrasea

• Use Olive and/or Sunflower Oil for cooking, avoid Canola Oil

Healthy Fats vs. Unhealthy Fats
Sources of Healthy Fats

• Fish
• Flax seed
• Avocados
• Almonds

Sources of Unhealthy Fats

• Animals, including dairy (other than fish)
• Deep fried foods