Protect Your Child by Going Green

As a good parent, you try to protect your children from harm. You buckle your children in car seats when driving; you install safety latches on our cupboards to prevent accidental exposure to harmful chemicals; you outfit your children in protective gear when biking or swimming. You are always on the alert for anything that could possible cause harm to your children. But how are you protecting them from exposure to pesticides and other toxins?

Should you worry about pesticides?
Pesticides are designed to kill living things and enhance the growth of fruits and vegetables. Although pesticides promote the growth of produce, studies suggest that low-level exposure to pesticides may lead to health problems in humans. Special attention is given to the effects of pesticides on children because their developing immune systems may have difficulty eliminating them from the body.

Children eat more fruits and vegetables (relative to their body weight) and have less varied diets than most adults. Children who eat a limited variety of fruits and vegetables risk constant exposure to the same pesticides. A recent study demonstrated the effects of pesticide accumulation in children. Young children who normally followed a conventional diet were switched to an organic diet for several weeks. Researchers found that the urine pesticide levels in these children were significantly higher when they followed a conventional diet compared to when they ate only organic foods.

Many pesticides are now considered “endocrine disrupters” chemicals that cause a variety of changes in normal hormone signaling such as growth, developing nervous system and cognitive abilities

High Risk “Organophosphate” Insecticides
“Every day, nine out of ten American children between the ages of 6 months and 5 years are exposed to combinations of 13 different neurotoxic insecticides in the foods they eat. While the amounts consumed rarely cause acute illness, these “organophosphate” insecticides have the potential to cause long term damage to the brain and the nervous system, which are rapidly growing and extremely vulnerable to injury during fetal development, infancy and early childhood,” according to the Environmental Working Group (EWG).

Organophosphate (OP) compounds are the most widely used insecticides in the world. OPs replaced organochlorine insecticides, such as DDT, which linger in the environment and in the human food chain, causing health problems. OPs break down in the environment after a few months; however, OPs are highly toxic to the nervous system of humans, even more than DDT. In humans, poisoning symptoms include: excessive sweating, salivation, nausea, vomiting, diarrhea, abdominal cramp, general weakness, headache, poor concentration and tremors. In serious cases, respiratory failure and death can occur.

This Environmental Working Group analyzed more than 80,000 samples of food inspected by the federal government for pesticide residues from 1991 through 1996. From detailed data and comprehensive analysis of toxic levels, the data revealed that 13 OP insecticides were found at levels that can cause harm to children. The potential public health impact is substantial.

The highest risk OP compounds are methyl parathion, dimethoate, chlorpyrifos, pirimiphos methyl, and azinphos methyl, which account for more than 90 percent of the risk from OP insecticides in the infant and child diet. These chemicals can be found in fruits and vegetables and processed food products such as baby food, corn chips and apple juice.

How to Limit the Amount of Pesticides in your Child’s Diet
Organic farmers emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that receive no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides, petroleum-based fertilizers or sewage-sludge based fertilizers, bio-engineering or ionizing radiation.

Start by selecting organic alternatives to the foods your family eats most. If you must choose conventional produce (non-organic foods), choose produce shown to have low pesticide levels including: asparagus, avocados, bananas, broccoli, cauliflower, sweet corn, kiwi, mangos, onions, papaya, pineapples and sweet peas.
Try to limit conventional produce shown to have high pesticide levels including apples, bell peppers, celery, cherries, imported grapes, nectarines, peaches, pears, potatoes, red raspberries, spinach and strawberries.

Use cool water or a veggie wash product to rinse conventionally-grown fruits and vegetables before eating. Offer your children a wide variety of fresh fruits and vegetables. Buy organic baby food or make it yourself from scratch. If you don’t find the organic foods you’re looking for, ask your grocer!

What Does “Certified Organic” Mean?
Certified Organics have been grown according to strict federal standards that are verified by independent state or private organizations. Certification includes inspections of farm fields and processing facilities, detailed record keeping and periodic testing of soil and water to ensure that growers and handlers are meeting the established standards. Organic food is certified and traced from the farm to our stores. Certification organizations are accredited by the U.S. Department of Agriculture (USDA).

Learn to Read the New USDA Organic Labels
100 Percent Organic: may carry new USDA Organic Seal.

Organic: at least 95 percent of content is organic by weight (excluding water and salt) and may carry new USDA Organic Seal.

Made With Organic: at least 70 percent of content is organic and the front product panel may display the phrase “Made with Organic” followed by up to three specific ingredients.

Is Organic Food Better for My Family?
The USDA makes no claim that organically produced food is safer or more nutritious than conventionally produced food. There is no research available to make a clear case that an organic peach or pear or apple is safer than a conventional one. But organic food differs from in the way it is grown, handled and processed. Preliminary studies have shown that in some cases organic produce is more nutritious, and studies have found that organic produce is “cleaner” with less pesticides and contaminant residue.

How Is Organic Farming More Environmentally Sound?
Conventional agricultural methods can cause water contamination. Beginning in May 1995, a network of environmental organizations, including the Environmental Working Group, began testing tap water for herbicides in cities across the United States’ Corn Belt, and in Louisiana and Maryland. The results revealed widespread contamination of tap water with many different pesticides at levels that present serious health risks. In some cities, herbicides in tap water exceeded federal lifetime health standards for weeks or months at a time. The organic farmer’s elimination of pollution chemicals and nitrogen leaching, in combination with soil building, works to prevent contamination, and protects and conserves water resources.

By making small changes in your child’s diet, you can make a big change in his life.

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Janet Little is a certified nutritionist with Henry’s Market’s.

Rejuvenate in Six Weeks
Eat better • Move more • Think smart

More than 50 percent of Americans are overweight or obese; one in three children is overweight or at risk of becoming overweight. Set a good example to help prevent your children from becoming overweight. You may need to adjust your current lifestyle to include natural nutrient-dense foods and daily physical activity. Spend time with your kids preparing nutritious meals and adding fun activities to teach them healthy habits to increase your overall wellness.

Getting started is easy! Simply incorporate the tips from each segment of Eat, Move and Think. Soon you’ll have eighteen new healthy living tools in just six weeks!

Week One
Eat: Antioxidants and Anti-aging
Antioxidants are chemically activated mole-cules that counteract the effects of aging and disease by stabilizing cells and neutralizing harmful free radicals. Each day, add an extra serving of fruits and vegetables and skip a serving of simple carbohydrates. Swap potatoes, rice, pasta or corn for steamed zucchini, roasted cauliflower or blueberries.
Move: Flexibility
Stretching improves flexibility by preventing the development of rigid joints, promoting circulation and lengthening muscles and tendons, reducing the risk of injury. 
Think: Goal Setting
You’ve heard it before: “Failing to plan is planning to fail.” The easiest way to plan for success is to write out your goals. An effective fitness plan is essential to any long-term weight and lifestyle management goal.

Week Two
Eat: Focus on Fiber
If it comes from the ground, it has fiber. Fiber-rich foods include beans and vegetables, fruit and whole grains such as oats, wheat, millet, barley and rye.
Move: Keeping Your Heart Happy
How do you get more energy? Exercise! Regular exercise is one of the best things you can do to promote better health and increase energy levels. A high level of physical activity is defined as three intense 20-minute workouts per week. A quick walk around the block eventually adds up to a mile-long jog.
Think: When it’s OK to Indulge
Did you know that allowing yourself an occasional indulgence can actually help keep your weight-loss plan on track? Just think of the 90/10 rule: Eat healthy meals 90 percent of the time and allow yourself special treats 10 percent of the time.

Week Three
Eat: Good Fats vs. Bad Fats
We need fat in our diet, however, the Standard American Diet (SAD) is overloaded with unhealthy saturated and trans fats and deficient in essential fatty acids (EFAs) and mono- and polyunsaturated fats. Most varieties of fish are lower in saturated fat than meat. Mackerel, sardines, trout and salmon, contain healthful levels of omega-3 fatty acids, for heart and brain health benefits.
Move: Muscle Training
Each extra pound of lean muscle tissue or mass can burn up to 100 extra calories daily. Muscle weighs three times more than fat, which is why after a few weeks of weight training and aerobic exercise, your weight might not shift, but your clothes are looser and you feel lighter. Add weight-training to your exercise routine two or three times a week at a gym, or buy weights and train at home.
Think: Mindful Eating
Practice meditative eating by slowing down and enjoying your food. Too often we rush through our meals while watching television, reading the newspaper or surfing the web. Instead, turn off the TV and play some relaxing music while you eat.

Week Four
Eat: From Fast Food to Slow Food
When dining out, the impulse to indulge in unhealthy amounts of sugar, salt and fat increases.  The next time you eat out, split an entrée with your dining partner and add a salad to your meal. Eating at home? Buy two new vegetables and serve with lean grilled chicken or fish. Enjoy fruit for dessert.
Move: Add Steps to Your Day
Long work days and long commutes devour most of our day, leaving little time for physical activity. Sneak exercise into your life by moving and walking whenever you can. Park your car far from store entrances, take the stairs and use a pedometer to track your progress. Aim for 10,000 steps per day!
Think: De-Stressing Yourself
Don’t let stress get you down! Your reaction to stress determines its effect on you. Stress can leave you feeling depressed or anxious, which depletes energy levels. Relax, meditate or take a yoga class. Remember to breathe!

Week Five
Eat: Lean Proteins
Protein helps repair damaged tissues and build lean muscles. Most animal protein contains higher levels of saturated fats, which elevate “bad” cholesterol levels in the body. Plant-based protein (legumes, tofu, tempeh, nuts and quinoa) do not contain saturated fats, making them a healthier choice. Replace one serving of animal protein with plant protein each day.
Move: Keep Active
Today’s children spend time sitting in school, watching TV, playing video games and working on computers instead of participating in physical activities. Fitness is a family affair. Experts recommend adults engage in at least 30 to 60 minutes of moderate-intensity physical activity per day and at least 30 minutes of moderate activity per day for kids.
Think: Portion Control
We’ve grown accustomed to “super-size” meals that provide enough food for two people, or a day’s worth of calories. Here’s a quick tip: use smaller plates. Studies show we consume 30 percent more food when using larger bowls, glasses and plates.

Week Six
Eat: Incorporate Natural or Organic Foods
Studies suggest that low-level exposure to pesticides over several years might lead to health problems. Reduce your exposure by including one certified organic food in one of your meals each day. Start with fruits and vegetables. One bite of an organic carrot and you’ll be hooked!
Move: Always Stay Active
Enjoy a family game of Twister or miniature golf. Designate indoor and outdoor play areas where rolling, climbing, jumping and tumbling are allowed. Buy toys that promote physical activity, such as jump ropes, roller blades and chalk for sidewalk art.
Think: Embracing and Enjoying the You Renewed
Celebrate! Savor all the progress you made over the past six weeks. Any accomplishment is worthy of celebration. Stay positive as you move towards your healthy living goals. If you slip into old habits, simply stop, recognize, reorganize and get back on track as soon as possible. One day or one meal off your plan is not a failure. Pick up a copy of “You Renewed” at your local Henry’s Farmers Market. Enjoy!

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Janet Little is a Certified Nutritionist with Henry’s Farmers Marketplace.