The Impact of Your Food Choices on Climate Change

The way we produce and transport food is a major driver of climate change:

• Food transportation: Adds to greenhouse gas emissions.
• Land conversion: Deforestation and habit destruction of land to grow crops.
• Livestock production: A major source of emissions due to methane, a potent greenhouse gas.

Food Sustainability: A Holistic Approach Beyond Climate Change

Food sustainability considers the bigger picture. Taking a holistic approach, food sustainability goes beyond climate change and considers social equity and economic viability. These are essential for a sustainable future for people and the planet. For future generations to have access to nutritious foods, we should preserve our natural resources, promote biodiversity and support the people who grow our food.

How Can You Help?

Choose sustainable food options, you support farmers and producers who prioritize ethical and environmentally responsible practices. Let鈥檚 find out how.

5 Food Choices That Make a Difference: How to Choose Sustainable Food

Here are some ways you can make food choices that support people, the planet and your health:

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1. Choose Plant-Based Proteins

Opt for plant-based protein sources like beans, lentils, tofu, and tempeh. According to , these plant alternatives have a significantly lower environmental footprint, than meat or dairy products.

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2. Prioritize Seasonal and Local Produce

By choosing fruits and vegetables that are in season, and grown locally, you can reduce transportation emissions, and support local farmers.

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How to Reduce Meat Consumption

Not everyone needs to become a vegetarian, but if you reduce your meat consumption you can have a positive impact on the environment. Consider incorporating meatless meals into your weekly routine, or substituting beans or tofu for meat in a few of your favourite recipes.

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3. Buy Organic When Possible

When purchasing fruits, vegetables, and other food products consider buying organic whenever feasible. Organic farming practices help protect the environment and reduce exposure to harmful chemicals. Plus, it feels good when you鈥檙e eating organic, says .

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The Role of Organic Food in Fighting Climate Change

Organic food is grown using agricultural practices that prohibit the use of synthetic pesticides, fertilizers, and genetically modified organisms. This helps fight climate change. Organic farming practices improve soil health, increase biodiversity, and reduce greenhouse gas emissions. Additionally, organic agriculture often involves more sustainable land management practices, such as crop rotation and cover cropping, which can help to sequester carbon in the soil, in turn helping fight climate change.

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4. Minimize Food Waste: Reducing food waste is essential for a sustainable food system. Plan your meals, store food properly, and use leftovers creatively to avoid unnecessary waste.

Tips for Minimizing Food Waste

• Plan your meals: Create a weekly meal plan to avoid purchasing excess food.
• Store food properly: Follow storage guidelines to extend the shelf life of perishable items.
• Use leftovers creatively: Repurpose leftovers into new meals to avoid food waste.
• Donate excess food: Share surplus food with local food banks or community organizations.
• Compost food scraps: Turn food waste into nutrient-rich compost for your garden.

5. Try Mindful Consumption

A powerful tool for positive change, mindful consumption is the idea that by being conscious of the food we purchase and consume we can support the planet鈥檚 health and our own. By understanding the journey our food takes from farm to table, we can make more informed choices that support ethical practices, reduce waste and protect our planet鈥檚 resources. Let鈥檚 recognize that every bite we take has the power to shape a more sustainable future.

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The Slow Food Movement: A Counteract to Fast Food Culture

The Slow Food movement, founded in Italy in 1986, is a holistic approach that emphasizes the importance of savouring food, supporting local producers, and preserving traditional culinary practices. Slow Food seeks to address the negative consequences of industrial agriculture and fast food culture by promoting a slower pace of life and a more mindful approach to eating.

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Health Benefits of Sustainable Food

Eating sustainable food is a healthy choice for you and the planet. links the consumption of red meat to an increased risk of disease. And, the worst food offenders for climate impact are red meat and cheese, according to . It鈥檚 healthy for you and the planet to eat more sustainable food.

More than Eating Organic: How to Eat to Save the Planet with Food Sustainability

Our dietary choices have a profound impact on the planet and our health. When we embrace sustainable food practices, we contribute to a more resilient, and equitable food system. By choosing organic food, minimizing food waste, and supporting local producers, we can nourish ourselves and the planet.

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How to Learn More About Food Sustainability & Eating Organic

The 黑料社 offers a comprehensive curriculum that equips students with the knowledge and skills to promote sustainable food practices and address the challenges of climate change. Through holistic programming, the school provides practical insights into food sustainability, hands-on strategies to reduce food waste, and a deep understanding of the interconnectedness between food, health, and the environment.

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NEW Updated Course: Eco-Nutrition

Dive into the latest science-based understanding of soil science, soil conservation, the costs of producing cheap food, and regenerative farming in the 黑料社 Eco-Nutrition course. This is one of the latest updated courses.

Did you know 黑料社 continuously updates its courses to ensure they include the latest in-depth science-based curriculum?听

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About the 黑料社

The 黑料社 offers flexible learning formats 鈥� a unique opportunity to deepen your understanding of food sustainability and learn practical strategies for creating a healthier and more sustainable future. By enrolling in their programs, you can help shape a world where food nourishes our bodies and the planet.

Enroll today in the Natural Nutrition Program! Gain skills that will help you positively impact the health of people and the planet.

Reading List:

Mindful consumption: a customer-centric approach to sustainability. .

Eat organic 鈥� Feel good? The relationship between organic food consumption, health concern and subjective well-being. .

Perceptions of the slow food cultural trend among the youth. .

Reducing food鈥檚 environmental impacts through producers and consumers. .

Multiple health and environmental impacts of foods. .

The post 5 Food Choices You Can Make to Fight Climate Change: Food Sustainability and Your Health appeared first on 黑料社 National Page.

10 Reasons to Eat Seasonally for Better Health & Nutrition

1. Better Taste
2. More Antioxidants
3. Richer Flavours
4. Higher Amounts of Vitamins
5. Greater Phytonutrients
6. More Sustainable
7. Lower Carbon Footprint
8. Affordable
9. Supports Local
10. Inspires Change

What Does it Mean to Eat Seasonally?

Seasonal eating is a phrase used to refer to consuming foods when they are at their peak freshness. You鈥檝e probably done this: a crisp apple in autumn, or a juicy berry in the summer. The flavour is incredible! However, up here in the Great White North, winter covers farm fields in snow, making it hard to eat seasonally. The answer: for optimal health try a holistic approach to seasonal eating.

Why Eating Seasonally Is Important

Eating seasonally is more delicious.

When in season, fruits and vegetables are delicious. A ripe, juicy peach from the local farm or vine-ripened tomatoes are arguably the most delectable mouthfuls of the summer. Crisp apples off the tree in the fall are packed with flavour. Lettuce not forget the sweet crunch of cucumbers or the buttery flavour of squash when eaten in season. Out-of-season produce often needs to be harvested early to ensure its suitable for long-distance transportation. The result is less flavour and nutrient loss.

Eating seasonally is more nutritious.

Fruits and vegetables lose nutrients from field to table 鈥� the longer that process takes, the fewer nutrients are available. In a , researchers found the amount of nutrients in fresh fruits and vegetables drop the longer they are stored. In fact, that spinach in your fridge has lost half of its folate content in about a week, according to Penn State . The shorter the time from harvest to consumption the more nutrients you鈥檙e getting per bite. Eating seasonally grown fruits and vegetables is a nutritious choice.

Eating seasonally is more sustainable.

Plus, it鈥檚 a sustainable diet 鈥� the smaller the distance between your plate and the field your food was grown reduces the energy required to ship your meal. The lower carbon footprint of eating a local fruit or vegetable that is in season can add up.

5 Reasons Why You Should Opt for a Holistic Approach to Seasonal Eating

1. Delicious, seasonal eating makes eating fruits and vegetables more enjoyable.
2. It鈥檚 inspiring too! As seasons change the market fresh produce shifts inspiring new flavour combos.
3. An excellent way to feed cravings. Seasons cause natural shifts in cravings that tend to align with what鈥檚 available. Juicy fruits come into peak freshness as summer temperatures rise and you seek refreshing bites. Starchy, filling squashes and tubers are in season as cooler autumn temperatures lead to cozy, hearty cravings.
4. Most important, adopt a holistic approach to seasonal eating. It should not be an all-or-nothing diet. That style of eating is restrictive which can lead to frustration, deficiencies, and uncontrollable cravings for unhealthy foods.
5. Holistic nutrition is more than your mind and body 鈥� take into consideration your community and planet too! What call Mindful Consumption, you can adopt a mindset of caring for yourself, your community, and nature by choosing to avoid excessive consumption that is greedy, repetitive, or materialistic. For example, while buying bulk fruits and vegetables may reduce packaging, if it鈥檚 too much food it results in food waste, thus your planet-saving intentions were ineffective.

How to Enjoy More Seasonal Produce

Grow your own food in a pot on your patio or in a raised bed in your yard during the summer.听 In winter, you can nurture small herb plants near a window. Visit your local farmer鈥檚 market from spring through autumn to find fresh, local, in-season produce. Feeling adventurous? Learn about foraging for edible plants 鈥� be sure to do this carefully and safely.

Your Guide to Year-Round Seasonal Eating in Canada

Here are some delicious, nutritious, seasonal eats you can enjoy all year-round in Canada.

Best Foods to Eat in the Fall

Apples, pears, squashes, and potatoes are in season in the fall. You may enjoy trying these delicious recipes:

• Dairy-Free Butternut Squash Pasta Sauce
• .

Best Foods to Eat in the Winter

When seasonal eating is limited frozen produce becomes a nutritious choice. show frozen fruits and vegetables (particularly broccoli) are as nutritious as fresh 鈥� in some cases, more nutritious. In fact, has shown that frozen produce can even be more nutritious than its 5-day fresh-stored counterparts.

• Frozen broccoli
• Root vegetables
• Onions
• Potatoes

Best Foods to Eat in the Spring

As the plants start to grow, some

• Rhubarb
• Asparagus
• Spinach
• Chives
• Fiddleheads
• Garlic scapes

Best Foods to Eat in the Summer

One of the best seasons in Canada, summer is one of the best times of year to enjoy eating seasonally. Read more in our blog on Best Foods to Eat this Summer.

• Blueberries
• Leafy greens
• Herbs
• Tomatoes
• Eggplant
• Peppers
• Melons

Start Today!

Eating seasonally is a more nutritious and delicious way to enjoy healthy foods, all while lowering your carbon footprint. Learn more about easy ways to incorporate holistic approaches to healthy living into your day through programs offered at any of our 黑料社 branches across Canada.

References:

Selected nutrient analyses of fresh, fresh-stored and frozen fruits and vegetables.

Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. .

Effect of eating seasonal on the carbon footprint of Swedish vegetable consumption. .

Mindful consumption: a customer-centric approach to sustainability. .

Contributed by Allison Tannis, R.H.N.

The post 5 Reasons You Should Opt for a Holistic Approach to Seasonal Eating appeared first on 黑料社 National Page.

You鈥檝e heard organic food called trendy terms, like 鈥渃leaner鈥�, 鈥渘utritious鈥�, or even 鈥渕ore delicious鈥�.

But, organic food may also make you feel good.

Why Are People Switching to Organic Food?

Clean eating is a trending term some people use to describe the potential pesticide residue left on food. The concern about consumption of pesticide and chemical fertilizers fuels consumers鈥� demand for more organically grown food.

But, there are more reasons to eat organic food.

It鈥檚 marginally more nutritious and delicious.

Plus, research suggests organic food may even have a feel-good effect.

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Organic Foods: A Key Part of a Holistic Lifestyle

Yes, organic food is part of a holistic lifestyle. It nourishes the body, mind, and spirit. Organic food benefits your body and the planet. Knowing your choices are making a positive impact can benefit your spirit.

Here鈥檚 what research says about the holistic benefits of organic foods鈥�

Is Organic Food Actually Healthier for You?

Although there may not be enough evidence to make a definite statement on the health benefits of eating organic foods, it鈥檚 clear there are healthy benefits to this holistic nutrition practice.

Eating habits that include more organic food have been associated in research with a lower risk of infertility, birth defects, allergy sensitization, pre-eclampsia, metabolic syndrome, high BMI, and non-Hodgkin lymphoma.

How is Organic Food Different than Conventional?

• Antibiotic use is less intensive in organic production
• Organic crops are grown without synthetic pesticides, fertilizers, herbicides, or fungicides.
• Organic farming enhances biodiversity and improves soil quality but, requires more land.
• Conventional farming is criticized for soil erosion and biodiversity loss but, produces higher yields.

4 Reasons You Should Eat More Organic Food

There鈥檚 a growing amount of evidence that suggests you should eat more organic foods. Here are 4 reasons you may want to know more about鈥�

1. Less Pesticides

Eating organic food lowers the amount of pesticides found in your urine; given the current knowledge of the toxicity of these chemicals, it seems possible that鈥檚 a significant health benefit, says .

• Animal suggest eating conventionally grown food can have impacts on growth and development.
• In humans, the effects of certain pesticides on a child鈥檚 cognitive development have been reported.

2. Lower Antibiotic Use

Prevalent use of antibiotics in conventional animal production is a drive for antibiotic resistance in society, cautions .

3. More Nutritious

Marginally higher amounts of some nutrients are found in organic foods, according to . Organic meat and dairy can contain higher amounts of omega-3 fatty acids. Crops grown organically tend to yield small to moderately higher amounts of vitamin C and polyphenols (helpful plant compounds, such as well-known antioxidants).

4. Feels Good

Eating organic food can make you feel good, say researchers. There鈥檚 something about making a healthy choice that boosts your emotional and mental well-being. aren鈥檛 exactly sure why organic food has a positive emotional and psychological impact, but 鈥榝ood wellbeing鈥� seems to be of growing interest.

Harvest Health: 5 Best Fall Foods to Buy Organic

You鈥檙e ready to eat more organic food. But, where should you start?

According to research, these fall harvest favourites are a great choice if you鈥檙e hoping to eat more organic food.

• Apples
• Bell Peppers
• Broccoli
• Kale
• Squash

References:

Effect of organic food production and consumption on the affective and cognitive well-being of farmers: analysis using prism of NVivo, etic and emic approach. .

Eat organic 鈥� feel good? The relationship between organic food consumption, health concern and subjective wellbeing. .

A systematic review of organic versus conventional food consumption: is there a measurable benefit on human health? .

Human health implications of organic food and organic agriculture: a comprehensive review. .

Organic food and health. .

Are organic foods safer or healthier than conventional alternatives? A systematic review. Ann .

The post Harvesting Health: Holistic Benefits of Organic Food appeared first on 黑料社 National Page.

You鈥檝e heard organic food called trendy terms, like 鈥渃leaner鈥�, 鈥渘utritious鈥�, or even 鈥渕ore delicious鈥�.

But, organic food may also make you feel good.

Why Are People Switching to Organic Food?

Clean eating is a trending term some people use to describe the potential pesticide residue left on food. The concern about consumption of pesticide and chemical fertilizers fuels consumers鈥� demand for more organically grown food.

But, there are more reasons to eat organic food.

It鈥檚 marginally more nutritious and delicious.

Plus, research suggests organic food may even have a feel-good effect.

听

Organic Foods: A Key Part of a Holistic Lifestyle

Yes, organic food is part of a holistic lifestyle. It nourishes the body, mind, and spirit. Organic food benefits your body and the planet. Knowing your choices are making a positive impact can benefit your spirit.

Here鈥檚 what research says about the holistic benefits of organic foods鈥�

Is Organic Food Actually Healthier for You?

Although there may not be enough evidence to make a definite statement on the health benefits of eating organic foods, it鈥檚 clear there are healthy benefits to this holistic nutrition practice.

Eating habits that include more organic food have been associated in research with a lower risk of infertility, birth defects, allergy sensitization, pre-eclampsia, metabolic syndrome, high BMI, and non-Hodgkin lymphoma.

How is Organic Food Different than Conventional?

• Antibiotic use is less intensive in organic production
• Organic crops are grown without synthetic pesticides, fertilizers, herbicides, or fungicides.
• Organic farming enhances biodiversity and improves soil quality but, requires more land.
• Conventional farming is criticized for soil erosion and biodiversity loss but, produces higher yields.

4 Reasons You Should Eat More Organic Food

There鈥檚 a growing amount of evidence that suggests you should eat more organic foods. Here are 4 reasons you may want to know more about鈥�

1. Less Pesticides

Eating organic food lowers the amount of pesticides found in your urine; given the current knowledge of the toxicity of these chemicals, it seems possible that鈥檚 a significant health benefit, says .

• Animal suggest eating conventionally grown food can have impacts on growth and development.
• In humans, the effects of certain pesticides on a child鈥檚 cognitive development have been reported.

2. Lower Antibiotic Use

Prevalent use of antibiotics in conventional animal production is a drive for antibiotic resistance in society, cautions .

3. More Nutritious

Marginally higher amounts of some nutrients are found in organic foods, according to . Organic meat and dairy can contain higher amounts of omega-3 fatty acids. Crops grown organically tend to yield small to moderately higher amounts of vitamin C and polyphenols (helpful plant compounds, such as well-known antioxidants).

4. Feels Good

Eating organic food can make you feel good, say researchers. There鈥檚 something about making a healthy choice that boosts your emotional and mental well-being. aren鈥檛 exactly sure why organic food has a positive emotional and psychological impact, but 鈥榝ood wellbeing鈥� seems to be of growing interest.

Harvest Health: 5 Best Fall Foods to Buy Organic

You鈥檙e ready to eat more organic food. But, where should you start?

According to research, these fall harvest favourites are a great choice if you鈥檙e hoping to eat more organic food.

• Apples
• Bell Peppers
• Broccoli
• Kale
• Squash

References:

Effect of organic food production and consumption on the affective and cognitive well-being of farmers: analysis using prism of NVivo, etic and emic approach. .

Eat organic 鈥� feel good? The relationship between organic food consumption, health concern and subjective wellbeing. .

A systematic review of organic versus conventional food consumption: is there a measurable benefit on human health? .

Human health implications of organic food and organic agriculture: a comprehensive review. .

Organic food and health. .

Are organic foods safer or healthier than conventional alternatives? A systematic review. Ann .

The post Harvesting Health: Holistic Benefits of Organic Food appeared first on 黑料社 National Page.

What you eat has a very strong impact on the environment 鈥� thus, you can make a huge difference by choosing foods that minimize pollution. The most popularly consumed foods are some of the worst for the planet, according to scientists. How much pollution is your food choices causing? Air pollution alone is estimated to cause 7 million deaths worldwide each year. With a growing understanding that agriculture is a major source of pollution and our food choices are driving this, there鈥檚 a passion rising interest in making it a priority to choose foods that minimize pollution in the air and water. The idea of pollution from nutrition is growing. Are you ready to make a change in your diet that will reduce pollution? You may be surprised, that this choice to eat foods that reduce pollution is healthier for you too. Plus, discover what key nutrients research says can help you reduce the impact of pollution on your health.

What鈥檚 the Worst Food for the Planet?

Scientists report that some of the most popular foods consumed are the worst for the planet. Why? In order to be able to produce certain foods cheaply and in reliably high volumes, it requires heavy use of chemicals, medicines, and genetic modification. Ultra-processed foods are an example of foods grown this way. The cost of environmental damage isn鈥檛 reflected in the inexpensive store price. Eating ultra-processed foods is the worst food for the planet鈥檚 environment, plus the worst thing for humans: the consumption of , including diseases and poor quality of life.

The worst foods for the planet are amongst the worst foods for humans.

5 Worst Foods for the Planet: Nutrition Pollution

These are the crops experts note as having the greatest impacts on the environment, creating pollution, and earning the title of worst foods for the planet. But, there鈥檚 light in this dark story. There are greener ways to grow food. And, you can help too. Reducing consumer demand for these crops can also help ease agricultural pressure to farm in these manners.

1. Sugar

Sugar is among the crops that cause the most harm to the planet, according to a by the World Wildlife Federation. In many cases, the agricultural practices used to grow sugar beets includes farming on steep slopes which causes soil erosion. High water demands of some agricultural practices are damaging the environment: the damming of rivers to water sugar crops in Australia has disrupted the health of the Great Barrier Reef. In some countries, the burning of cane fields is done to aid easier harvest 鈥� this leads to air pollution, soil degradation, and loss of some of the crops.

2. Processed meat

Red meats are well-known for their significant contribution to greenhouse gas emissions. Add in the environmental impact to ship and intensely process the meat into popular foods from hotdog carts at baseball games or sandwich meat in lunchboxes, and processed meats earn the title of one of the worst foods for the planet.

6 Easy Ways to Eat Less Meat

• Swap the milk you use to plant-based options
• Try carrot bacon instead, on your next Caesar salad
• Switch to spicy black beans as your protein for tacos night
• Lentil Bolognese is a surprisingly delicious non-meat alternative
• Meaty-tasting plants such as mushrooms, are exceptional in many dishes
• Spicy Thai dishes taste as good with tofu instead of meat

3. Palm oil

Used in almost everything from ice cream to instant ramen, palm oil has been growing in popularity as a healthier alternative in processed foods to trans fats, which nutritionists have loathed for years. The problem is lead to significant agricultural pollution (pesticides and fertilizers), causes soil erosion, habitat loss for endangered species, and deforestation (including peat forests which are carbon sinks). There are some more sustainable palm oil agricultural practices underway; however, the better solution for the planet may be to simply not eat the processed foods that contain palm oil and eat whole foods instead.

4. Corn

Widespread monocropping and a high level of fertilizer usage make corn one of the worst plant-based foods for the environment. The as a fertilizer to grow crops, such as corn, are causing disruptions in not only the availability of clean drinking water but in the ecosystems of many waterways through the overpromotion of algae growth. estimate that phosphorus use must be reduced by two-thirds to save the planet.

5. Avocados and Almonds

Both of these foods are growing in popularity as healthy foods, but they are not the best foods for the environment. Avocados require extensive land and water usage. Almonds also require extensive water usage, as well as fertilizer.

What to Eat to Save the Planet

The best food to eat, if you want to eat to protect the planet, is a diversity of plants. By diversifying what you consume, it reduces pressure on the food system to produce large amounts of any one or few crops. This discourages the need for agricultural practices that are known to harm the environment, and pollute it, in attempts to create such an abundance of food.

Can Sustainable Agriculture Help the Environment?

Since the 1960s, overuse of inorganic fertilizers (nitrogen and phosphorus) has led to acidification and contamination of groundwater. Of the fertilizer applied, estimates show less than half is actually taken up directly by the crop plants. Pesticide use sales have increased 2.5 times in the last 20 years, despite awareness of their negative impacts on the planet and the people who live on it. Sustainable agriculture can help the Environment, with estimates suggesting it uses up to per unit of crops produced and 64 percent less greenhouse gas emissions. Plus, it supports greater crop biodiversity.

What Can You Do to Eat Better for the Environment?

Consider how about 75% of the world鈥檚 food supply comes from just a dozen plants. To ease the pressure, we can choose to eat a greater diversity of foods. Plus, that鈥檚 a healthy choice 鈥� eating a diversity of foods offers a greater opportunity to minimize any nutrient deficiencies.

5 Ways to Eat to Reduce Pollution

1. Grow your own vegetables in your garden, or herbs in your home.
2. Choose local and organic when possible.
3. Avoid ultra-processed foods and processed meats.
4. Tell policymakers sustainable agriculture is important to you.
5. Reduce food waste with meal planning and careful food storage.

12 of the Healthiest Foods to Eat that are Better for the Environment

Diversity is important in nutrition, but it may also help the planet, according to experts. The World Wildlife Federation partnered with Knorr foods to create a list of in an effort to encourage the world to diversify its food choices. The list includes many beans, algae, and cacti. As well, as many foods Registered Holistic Nutritionists have promoted for their nutritious value, including:

• Amaranth
• Beet greens
• Enoki and maitake mushrooms
• Hemp and flax seeds
• Lotus root
• Moringa
• Okra
• Quinoa
• Sprouted chickpeas
• Teff
• Walnuts
• Watercress

How to Eat More Sustainably

Eating more plants is one way to eat more sustainably. 听Those that are locally grown have not required extensive transportation, reducing the carbon footprint of your meal. Here is more on ways to eat more sustainably.

What Can I Eat to Reduce the Harmful Effects of Pollution

Some foods may help protect your body from pollution, in particular, plants, such as fruits and vegetables. According to, some nutrients are thought to help the body neutralize and remove harmful chemicals that enter our body due to pollution of the air, water, and soil:

• Antioxidants (vitamin C, E)
• B vitamins
• Omega-3 fatty acids
• Sulfurophane
• Vitamin D

Want to make a difference?

Learn more about sustainable eating and plant-based cooking from the Canadian leaders in online holistic nutrition education.

Learn More

References

Nutrition solutions to reduce risks of negative health impacts of pollution. .

The 21^st-century great food transformation. .

Ultra-processed foods and health outcomes: a narrative review. .

Impacts of nitrogen and phosphorus: from genomes to natural ecosystems and agriculture. .

New opportunities to mitigate the burden of disease caused by traffic related air pollution: antioxidant-rich diets and supplements. .

Contributed by Allison Tannis

The post Pollution Nutrition: Food Choices to Minimize Pollution from Agricultural Practices appeared first on 黑料社 National Page.

What does Organic really mean?

鈥極rganic鈥� has become a very loose and overused term in our society. However, the systems that have been put in place, which I should add, are constantly evolving, that regulate organically grown foods and products are highly valued by those involved in both the production and consumption of these products. The term 鈥榗ertified organic鈥� is given to products that have met the high standards of this process.

鈥淚n Canada, this system is governed by听government organic standards and regulations and applies to both domestic and imported products. Canada鈥檚 organic standards are among the most recognized in the world, and place strict limits and prohibitions on the use of toxic and persistent pesticides; synthetic fertilizers; the routine use of drugs, antibiotics or synthetic hormones; animal cloning; genetic engineering (鈥淕MOs鈥�); sewage sludge (鈥渂iosolids鈥�); and irradiation. Organic standards also forbid the use of artificial food colours, flavours, sweeteners, preservatives and many other processing aids and ingredients in processed foods.鈥� (Canada Organic Trade Association, 2014)

However, the process of approving foods and products is confusing and blurred. According to the Organic Council of Ontario, knowing what is and isn鈥檛 truly organic is difficult, stating 鈥淚n Ontario it’s hard to tell. The word “organic” is not regulated in Ontario unless products leave the province鈥�.

How Do We Tell If It鈥檚 Really Organic?

Thankfully, there are supporters of organically grown foods and products, such as the Organic Council of Ontario, (you can visit their site at ) 听that are working hard to make sure that the process becomes more simplified & transparent. One such way they are doing this is by providing consumers access to an online directory (called the Ontario Organic Directory) where you can search your products by area, and is available at

However, as we鈥檒l discuss in the next section, if you stick to only products that are labelled 鈥榗ertified organic鈥� you could be missing out on many great opportunities to obtain fresh, local, organically grown and raised products available right in your own community.

The Downside of Organic Farming

A caveat to this is that many farms are raising animals and growing foods and products that follow organic processes, however are not certified due to the financial constraints involved. So, although their products are technically organic, they cannot market them as such. Many dedicated 听organic farmers must obtain another 鈥榙ay job鈥� just to keep their farm up and running as organic farming is so costly and not necessarily profitable.

To help you become more informed and determine the best sources of organic products in your area, and support your local farmers here are my suggestions;

• Seek out the manager of your local grocery store to find out the source of their products
• Visit your local health food store 鈥� they usually focus on organic, locally sourced products and owners/managers really get to know their suppliers
• Get to know the vendors at your local farmer鈥檚 market 鈥� they can walk you through the process of how they grow and/or raise their products
• Research & join a trusted community support agriculture (CSA) and get access to fresh, local, organic products every week

Another issue comes with our expectations that foods should look perfect; we easily pass over an apple with one small bruise, or a lettuce leaf with a couple holes or dark spots. These foods may be superior in nutrients & taste but because they haven鈥檛 been subjected to the pesticides or preservatives they are more fragile. This can lead to a lot of added waste in our already wasteful society.

Now, I鈥檓 not suggesting you be reckless and eat foods that are spoiled or obviously not fit for consumption but try to be open minded and not pass over foods that might just be blemished to help cut down on food waste.

Why does Organic matter?

So with all this being said, depending on the food itself, organic vs. non-organic may not necessarily make a huge difference. Some foods are naturally more hardy and don鈥檛 require the use of pesticides, even with large scale farming, or they have a thick skin and do not absorb pesticides into the flesh that is consumed.

The Environmental working group has created a great guide call the 鈥淒irty Dozen & the Clean 15鈥�. This guide looks at produce that are most likely, and least likely to come in contact with, and contain pesticides, as well as likelihood that the product has been genetically modified. They suggests that those products listed on the 鈥淒irty Dozen鈥� list always be obtained from organic sources, while those on the 鈥淐lean 15鈥� list are likely safe to consume with organic certification. Of course, there are always exceptions to the rules, so I encourage you to check out the complete lists,. they can be accessed here: &

Where鈥檚 the best place to find Organic foods

We have covered this briefly in the above sections, but here are my recommendations to finding the best sources of organically grown foods (which may or may not be labelled as certified organic or organic);

• Health food stores
• Farmers markets & Community Supported Agriculture (CSA)
• Grow your own

Resources

Canada Organic Trade Association

Organic Council of Ontario

Ontario Fresh (organic directory)

Environmental Working Group &

Think Canada Organic –

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The term 鈥榦rganic’ has become synonymous in people’s minds with health, wellbeing and green living. We can have open dialogue about organic foods at our local farmer’s markets, family gatherings and even large supermarkets are carrying a varying supply. You’ll definitely hear more about organic food if you decide to work with any holistic wellness practitioner such as a Registered Holistic Nutritionist professional or Certified Holistic Nutritional Consultant professional, or a yoga teacher. While it’s positive and empowering to have organic food become a mainstream item, it’s important to have a firm understanding of its benefits and impact on our health and the health of our planet.

Above all, Holistic Nutritional Consultant professionals (with the R.H.N. designation or C.H.N. designation) work from a firm belief that food should be natural, alive and of good quality to serve us optimally. Organic products can be a large part of this healthy framework and when understood, can help us live life to the fullest.

What exactly does Organic mean?

Organic foods are grown without harmful chemicals, artificial fertilizers and poisonous pesticides. They encompass responsible farming techniques such as rotating crops and using natural soil aids like manure and clover. Organically raised animals enjoy a high quality of life with access to fields and plenty of space to roam. They are also free from antibiotics and unnatural feed. Ideally, organic means sustainable agriculture and the humane treatment of animals to bring forth high quality, nutritious, whole food for the planet.

How Organic food can boost your health:

Along with a lifestyle that includes natural, whole and vibrant foods that are local, in season and fresh, there are plenty of healthy reasons to choose organic.

• Greater emphasis on soil health and traditional farming methods makes organic food higher in nutrients and antioxidants than standard produce.
• Foods without chemicals and artificial fertilizers taste better, encouraging you to prepare them simply and enjoy their natural flavour without the use of store bought condiments and sauces.
• Food has energy! Enjoying a wide variety of chemical free meals will raise your vitality and leave you feeling vibrant.
• Knowing that you are supporting sustainable practices that also work to help the planet leaves you feeling mentally healthy.
• You can enjoy animal products responsibly and in moderation, knowing that they are hormone free.
• Eating organically as much as possible lessons the toxic burden on our body, leading to less sickness and disease.

To learn more about how to incorporate organic foods into your healthy lifestyle plan, consider working with a Registered Holistic Nutritionist professional or Certified Holistic Nutritional Consultant professional. Together we can build a vital body, strong mind and radiant spirit!

-Posted September 2013-

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Nutrients in Fresh Produce

Have you ever wondered why fresh produce from the grocery store can lack flavour or even be tasteless? Or have you compared the taste of a conventional supermarket tomato to a fresh plucked, organically grown, warm, juicy, sun-kissed tomato off the vine? If you have the tasted sun ripe fruits and vegetables straight from the earth you may have noticed they are bursting with flavour.

I learned long ago in my organic gardening ventures that vitamins and minerals are responsible for the flavour in our food. 听On average, most produce will lose 30 percent of its nutrients 3 days post harvest. Spinach and other leafy greens will lose up to 90% of its vitamin C with in the first 24 hours of harvesting!

Food Less Traveled

When the average meal travels about 2,400 kilometers (1,500 miles) before it hits your plate, the consequences are both environmental and nutritional. While the large quantities of fossil fuels are polluting our air and water, the post harvest nutritional degradation is negatively impacting our health.

At the grocery store you will notice produce from half way across the world that has traveled much more than 3 days to get there. Additionally, it may take up to a week before you prepare and consume it at home! Modern day food production and distribution is largely contributing to nutrient deficiencies and various related health problems from obesity to cardiovascular disease.

So now what?

Organic Gardening to the Rescue

Through my years as an urban farmer and nutritionist I have learned that organic gardening comes in many forms.听 Whether you have a spacious back yard or live in a small condo there are many ways you can grow food at home. Access to freshly harvested produce will supply your body with a higher level of antioxidants, minerals and nutrients as well as protect you from chemical preservatives and technologies, such as irradiation, that are used for long distance food shipping. Read on to see what solution fits for you!

A Fresh Start

The nutritional benefits of enjoying freshly harvested produce ranges from increased vitamin C to higher levels of trace minerals and antioxidants. Trace minerals function as antioxidants, spark enzyme function and support hormone balance.听 Not only have I personally enjoyed increased energy and mental clarity from the fruits of organic gardening but my clients report the many benefits of consuming these nutrient dense foods.

This brings us to what to grow and why 鈥� lets start with a few simple tips to get you growing for your own fresh start.

Luckily, some of the most nutrient dense foods are the easiest to grow, require minimal space and offers numerous harvests. If you are limited on time, space and resources, these vegetables of choice are still for you.

5 Simple ways you can use organic gardening to boost your nutrition:

1. Herbs: Herbs are some of the easiest plants to grow and they are the most concentrated form of nutrition with medicinal properties. You can grow them inside year round. If you are in a temperate climate with mild winters you can grow herbs like rosemary and thyme all year long 鈥� eventually you will have enough for all your neighbours and friends! Annual herbs like basil will give you one season but you can still enjoy numerous harvests from the same plant! If you are new to the game I would look for a herb kit like this one .
2. Leafy Greens: Lettuce, kale, chard, mizuna, arugula and other leafy greens take little space (you can grow them in pots on the patio) and they provide you with multiple harvests. If I had to choose one green, it would be kale. Ranking as the most nutrient dense plant, it is highly versatile for cooking and you can enjoy its kale buds and flowers in the spring. 听I have enjoyed fresh kale harvests during many mild winters.
3. Fast Growing Plants: If you want to try different crops that don鈥檛 take up space for months at a time, then choose faster growing plants like radish. Radish matures in as little as 3 weeks! Spinach, snap peas, runner beans and leafy lettuces all mature in under 2 months.
4. Grow Smart: Many plants are happy to grow vertical giving you more space and higher crop yields. Vines like cucumbers, peas, beans and other summer squash are the best candidates. I love having weeks of cucumber coming at me in the summer, helping to keep the body hydrated and cool.
5. Grow Garlic this Winter: You plant a few cloves of garlic in the fall and by summer you get beautiful bulbs to harvest 鈥� it amazes me every time! You will see little shoots come up in the spring that require little tending to. The flavour and benefits of garlic are both immense providing you with many anti-inflammatory and anticancer properties.

If you feel overwhelmed at the thought of growing food, consider making it a priority to grow just one of your favourite vegetables. You will notice yourself getting excited about the miraculous sprouting process, the pride you feel at the sight of the first sprout and the rewarding feeling of tasting the food you co-created with nature.

If you would like more space, look up community gardens in your neighbourhood. They 听are a great way to access more variety while learning from others gardeners. Sharing food has never tasted so good!

What you can鈥檛 grow on your own, fill in the gaps by heading to your local farmers market where you are supporting local and organic gardening/farming methods as well as your health. Many farmers are harvesting the morning of the market, maximizing flavour and nutrition.

I also love to recommend that people look into their local CSAs (community support agriculture) or home delivery services like that support local farms.

Make organic gardening a focus this Earth Day (and every day)! What is good for the planet is good for your health. Happy planting!

-Posted April 2017-

Tricia is the founder of TWIG an urban farm project that teaches community and youth on the benefits of eating local and organic food. She is a nutrition educator and consultant with a focus on eating sustainably, health aging and nutritional cleansing. Tricia also has a passion for yoga and you can find her practicing and teaching Arkaya yoga. Stay tuned for her newest business venture, .

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As a holistic nutritional practitioner, a common complaint I hear is that organic foods are too expensive. While I don鈥檛 disagree, I feel that the benefits of eating organic far outweigh the cost. However, the good thing is that there are plenty of ways you can still enjoy organic foods and save money, but first let鈥檚 discuss why making the switch to organic is best for you and your family.

Why Choose Organic?

Ideally, for our bodies to thrive and to reduce our risk of illness and disease, we need to minimize our exposure to toxins. Pesticides, including herbicides and insecticides, are chemicals used to kill living things, such as insects and weeds. Consequently, ingesting these toxic chemicals can have a negative effect on your health; so naturally, eating food that hasn鈥檛 been sprayed with pesticides is going to be better for you.

Keep in mind, eating organic doesn鈥檛 mean that you鈥檒l be 100% safe from pesticides. Organic produce can still contain pesticide residue, but switching to organic will greatly reduce your intake. Children are extra sensitive to these harmful chemicals, since their bodies are smaller and they are still growing, so reducing their exposure is especially important.

How You Can Buy Organic Without Breaking the Bank

There are many ways you can begin to incorporate more organic foods into your diet, all while keeping your grocery bill low. Check out the 7 tips below to help get you and your family eating organic!

1. Meal Plan

You may be wondering how meal planning can help you save money on organics. Planning ahead not only helps you to stay on track with eating healthy, but it also turns you into a smart shopper. How? Well for one, it helps to reduce food waste. When we shop without a list, we often overbuy and we all know what happens to food that doesn鈥檛 get used up in time, it gets tossed out! Throwing food away is a problem for both your wallet and the environment. So next time, before heading to the grocery store, take a moment to plan your meals for the week. Don鈥檛 stress about creating an exact menu, simply having some meal ideas will help with compiling a grocery list of exactly what you鈥檒l need. You鈥檒l save money and reduce food waste. Plus, if you keep up-to-date with store specials, you will know when your favourite products are on sale and you can even stock up on those. As well, remember, to carefully store your groceries properly. Poor storage can lead to mouldy food and spoilage.

2. Try New Items from the Bulk Section

Buying from the bulk section of your grocery store is a convenient way to save money on organics. When trying new foods, rather than buying a big package of dried goods, purchase just a small amount from the bulk section. You can even pre-measure the exact amount of ingredients, like flour, beans, grains, spices etc. that you need for a new recipe.

3. Grow Your Own

It鈥檚 a great feeling to prepare dishes using veggies fresh from your organic garden and while we don鈥檛 all have a knack for gardening, there are easy ways to grow your own food. Start out with a simple indoor herb garden or try growing some veggies on your deck. For instance, lettuce and tomatoes grow well in pots. Rather than planting seeds, pick up some seedlings (most grocery stores carry these come springtime) and pot those; chances are you鈥檒l have more success.

An alternative is to pick your own. 听We love picking fresh berries in the summer and apples in the fall. Don鈥檛 worry about picking too much; you can make some delicious goodies that will last through the colder months, such as applesauce or strawberry jam! You can also freeze fruit, like sliced apples and berries, to use in baked goods or smoothies, and veggies, like zucchini and tomatoes, to use for veggie stock.

4. Eat Seasonally & Locally

My favourite time of year is when my local farmer鈥檚 market opens up. Not only are you supporting local farmers and saving money by buying direct, but you also get to meet the people growing your food! Eating organic, seasonally and locally, means you鈥檙e getting the most bang-for-your-buck in nutrition terms as well! Produce travels only a short distance and it is often picked the day before, which means it鈥檚 super fresh and packed with nutrients. Not to mention, it tastes much better than produce that has travelled across the globe. Also, buying produce out of season, is often more expensive, and less nutritious, than organic foods in the freezer section. So you鈥檒l want to shop in season at the grocery store for the best deal and nutritional value too!

5. Cook From Scratch

In today鈥檚 busy world, convenience is nice. However, if you鈥檝e ever shopped for organic convenience foods, you鈥檒l know they cost a pretty penny! Instead of buying kale chips, roasted chickpeas, prepared smoothies, or Kombucha try making them yourself. It will be much more cost-effective and it is easy to find recipes and 鈥渉ow to鈥� videos online for just about anything food-related. If you鈥檙e not comfortable in the kitchen, connecting with a holistic nutritional practitioner who offers cooking classes is a great place to start.

Batch cooking is another easy way to save money and enjoy the convenience of convenience foods! It鈥檒l take some extra time and effort in the beginning, but it鈥檚 worth it. Find some time where you can take a couple of hours to do your food prep and cooking. Making soups, stews, or your favourite casserole in advance, means you can freeze them for quick meals on those busy weeknights!

6. Go Plant-Based

I always say, whether you鈥檙e vegan, vegetarian or a meat-eater, everyone can benefit from eating more plants! Not only is a plant-based diet healthiest for you, making plants the focus of each meal also helps you to save money. Meat is expensive, so reducing your consumption will put more money in your pocket! Instead, try incorporating more cost-effective plant-based proteins like beans, lentils, and fermented soy products.

7. Use the Dirty Dozen

Every year the Environmental Working Group comes out with an updated Dirty Dozen & Clean 15 List. The idea is to substitute the produce on the Dirty Dozen, which are highest in pesticides, with organic. While the fruits and veggies on the Clean 15 are lower in pesticides, I still suggest you purchase organic for the foods that you eat most often.

Eating organic isn鈥檛 as costly as one may think. Simply applying these tips to the way you shop and cook will help you to reap all of the health benefits organic foods have to offer.

References:

Lu C, Toepel K, Irish R, Fenske RA, Barr DB, Bravo R. Organic diets significantly lower children’s dietary exposure to organophosphorus pesticides.听Environ Health Perspect. 2005;114(2):260-3.

Bouchard MF, Bellinger DC, Wright RO, Weisskopf MG. Attention-deficit/hyperactivity disorder and urinary metabolites of organophosphate pesticides.听Pediatrics. 2010;125(6):e1270-7.

Debora Palmieri is a Registered Holistic Nutritionist professional and also holds a Bachelor of Applied Science in Food and Nutrition from Ryerson University. Debora graduated from the 黑料社 in 2004 and has been inspiring individuals to achieve optimal health and wellness through a whole foods diet ever since.

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Seasonal eating: you鈥檝e heard the term before, but what does it really mean and how can it benefit you?

When we strip down the fad diets, trendy foods and lifestyle hacks, what we often find ourselves left with is what we started with: real, whole foods that we grow from the ground. Seasonal eating is something that is ingrained in our humanity and something that all of us can thrive off of in our own unique way.

What is seasonal eating?

Seasonal eating is exactly that, eating with the seasons! Most fruits, vegetables, and other crops can only grow at certain times of the year. For example, cabbage is an amazing hearty Fall/ Winter crop whereas Arugula is more of a Springtime green. As we all know by now, the Earth has its own beautiful rhythm and rotation to nourish itself and all the things living on it. Growing certain foods at certain times of the year is just one way the earth teaches us how to nourish our bodies. Seasonal eating is eating with the seasons, by focusing on consuming specific foods during Spring, Summer, Fall and Winter. During these months, someone who follows seasonal eating will cook and eat foods that are harvested in the same season (or stored/ preserved naturally from the previous seasons).

Can seasonal eating reduce stress?

Have you ever felt overwhelmed with diets and trendy foods? Even as a Holistic Nutritionist, this can seem super overwhelming. One of the most stress-free ways to look at healthy eating would be to eat seasonally. Foods that grow with the seasons will be more available to you in your local produce stores, omitting the stress of decision fatigue, thus making grocery shopping and cooking more enjoyable and, in return, sparking creativity in the kitchen. Forget the Amazonian superfoods and tropical fruits for a minute – sticking to locally grown foods can be much more affordable and could help us make easier choices when it comes to cooking up nutritious meals. Science proves that eating seasonally has even been known to beneficially alter the gut bacteria in our microbiome. It is commonly known that the state of our microbiome can also affect our nervous system, and therefore, our stress levels.

Holistic Nutritionist-tip: look for 鈥渓ocally grown鈥� signs in your grocery or produce shop. These foods will likely be more abundant in flavour and contain less pesticide residue.

Is seasonal eating healthier for you?

Think about it: you fly halfway across the world only to find yourself stuck in your hotel room with a bad case of Jetlag. Now think of the fruits and veggies that might come from the other side of the world. Crazy right? The further a fresh food has to travel, the more depleted it will naturally become of antioxidants, vitamins and minerals, which are essential to our health.

Now let鈥檚 think of summer: our bodies are exposed to more sunlight and we are exerting more energy to sweat. That鈥檚 where Summer produce comes in – foods like cucumber and celery are packed with water and natural electrolytes, and carrots and stone fruit are packed with antioxidants which help repair skin after sun damage.

In the Five Elements in Ancient Chinese medicine, it is believed and studied that being in tune with the seasons has a dramatic effect on our bodies and well-being. Within the yin and yang theory, it is understood that we should live in unity with the seasons and accept them with day-by-day small changes, some preparation, and knowledge of our surroundings. It is said that the Spring is the perfect time for detox and cleansing, which coincides perfectly with the bitter greens and citrus fruits that are 鈥渋n season鈥� at this same time. These types of foods just so happen to also be extremely powerful aids to help detoxify our bodies. Another amazing example is how in the winter months, we find root vegetables, such as potatoes and beets, growing in the ground. These root vegetables can quite literally help us to feel 鈥済rounded鈥�, throughout these colder months.听

It has been shown that people who shop at Farmer鈥檚 markets for locally and seasonally grown produce are more likely to eat an abundance of fresh fruits and vegetables. Food grown in a specific area is meant to feed its habitants at that certain time – think of hearty stews in colder Northern European winters, and fresh fish and wild greens in warmer, coastal towns. If we think about seasonal and local eating, it just makes sense.

With 鈥渟hop local鈥� being all the rage in 2019, eating seasonally is a great way to contribute to and support your local community. Shopping in-season produce helps to support local farmers and build a sense of community.

The bottom line

Like any other advice I would give as a holistic nutrition professional, do your best and don鈥檛 stress – incorporating more seasonally grown fruits and vegetables into your daily meals is a great place to start!

Below are some B.C. seasonal eating meal ideas, which are all focused on locally grown produce for each season.

Spring:

• Meal idea: Arugula salad with radishes, wild caught salmon with a dill and honey vinaigrette
• Focus on: rhubarb, asparagus, cabbage, carrots, leeks, mushrooms, radishes

Summer:

• Meal idea: Blender gazpacho with locally grown tomatoes, fresh herbs like basil and cilantro, garlic, cucumber and sea salt.
• Focus on: fresh herbs, leafy greens, cucumber, tomato, stone fruit, berries, watermelon

Fall:

• Meal idea: Warm quinoa & baked pumpkin salad with fennel and chopped hazelnuts.
• Focus on: sweet potatoes, pears, apples, artichokes, fennel, zucchini, tomato

Winter:

• Meal idea: Squash spaghetti with pasture-raised chicken, kale and mushrooms bolognese
• Focus on: potatoes, mushrooms, onions, kale, Brussel sprouts, cabbage, leeks, pears, apples

Holistic Nutritionist-tip: For areas that don鈥檛 produce a ton of fruit in the warmer months, purchase locally grown fruits during harvest, freeze, and use in Winter meals to keep a bit of flavour variety. Since the produce is frozen at its prime peak of ripeness, many of the nutrients will still be intact, versus purchasing produce that has travelled far and has been depleted of its nutrients.

In conclusion, focusing your diet around seasonal eating could be one of the most realistic and healthiest ways to enjoy food.

-Posted April 2019-

Sisley Killam is a proud 黑料社 grad from Vancouver, B.C. She has worked with many clients as a Holistic Nutritionist, co-hosted retreats and monthly workshops. Sisley is the founder of , a program designed to help women create a healthy relationship with food and plant-forward cooking.

References:

Pitchford, Paul. (2002). Healing with Whole Foods. Five Elements.

Magkos, F., Arvaniti, F., & Zampelas, A. (2003, September). Organic food: Nutritious food or food for thought? A review of the evidence. Retrieved March 20, 2019, from

Smits, S. A., Leach, J., Sonnenburg, E. D., Gonzalez, C. G., Lichtman, J. S., Reid, G., . . . Sonnenburg, J. L. (2017, August 25). Seasonal cycling in the gut microbiome of the Hadza hunter-gatherers of Tanzania. Retrieved March 20, 2019, from

Ismail, A. and Fun, CS. (2003). Determination of vitamin C, 尾-carotene and riboflavin contents in five green vegetables organically and conventionally grown. Mal J Nutr 9:1, pp. 31-39.

Cox, B. D., Whichelow, M. J., & Prevost, A. T. (2000, March). Seasonal consumption of salad vegetables and fresh fruit in relation to the development of cardiovascular disease and cancer. Retrieved March 20, 2019, from

Fjeld, C. R., & Sommer, R. (2010, August 31). Ecology of Food and Nutrition. Retrieved March 20, 2019, from

Smits, S. A., Leach, J., Sonnenburg, E. D., Gonzalez, C. G., Lichtman, J. S., Reid, G., Sonnenburg, J. L. (2017, August 25). Seasonal cycling in the gut microbiome of the Hadza hunter-gatherers of Tanzania. Retrieved March 20, 2019, from

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