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10 Produce Items You Should Buy Organic

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Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

It seems today that organic foods are becoming more and more popular. Information is being spread everyday that is showing the benefits of switching to organic and with many of us becoming much more conscious of our bodies, the push to go organic is increasing. While some argue this fact still, more information is beginning to spread about the benefits of buying organic as it relates to nutrition. Studies that have been completed to test to nutrient value of organic produce vs non-organic produce reveal a striking difference between organic and non-organic produce.

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Sure, buying organic can be more expensive in some cases vs buying conventional, but much of the time a couple lifestyle changes to weed out things that aren’t healthy for us to begin with can make room for the added cost of organic. If you truly can’t afford all organic produce, here are some tips on which to really focus on. Remember though, buying all organic is not just about avoiding pesticides but also about buying a better, more natural, cleaner and more nutritious product.

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According the Environmental Working Group, pesticide residue ingestion can be reduced by approximately 80% when the dirtiest conventional fruits and vegetables are avoided or swapped for organic.

 

 

10. Pears

 

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Pears are the second most popular fruit in the United States and are a good source of vitamins A, C, K, B2 and B6, along with calcium, magnesium, potassium, copper, manganese and fiber.  Not only does this hypoallergenic fruit contain the antioxidants hydroxycinnamic acid and quercetin, nearly 95% of conventionally grown pears sampled by the United States Department of Agriculture (USDA) in 2010 also showed at least one of 30 pesticide residues.  Peeling a conventional pear will reduce chemical exposure somewhat but also reduce its nutritive value because the skin is loaded with vitamins and fiber.  It is therefore best to spend more on organic pears and consume the entire fruit.

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9. POTATOES

 

A staple of American and European diets, potatoes are loaded with vitamin C, vitamin B6, copper, potassium, manganese, tryptophan and fiber.  These tubers are particularly likely to absorb chemicals built-up in the soil as they grow and are a pesticide intensive crop.  Potatoes are a smart organic purchase because over 79% examined by the USDA  showed chemical contamination and their price is competitive with conventional potatoes.  Like the pear, peeling the skin will reduce–but not eliminate–pesticide and nutrient values.

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8. Bell Peppers

 

Bell peppers are heavily sprayed with insecticides and their thin skin, even if blistered and removed, does not offer much of a chemical barrier.  Vitamins C and A increase in bell peppers as they turn from green to yellow and eventually red but so does the amount of pesticides used on the ripening fruit.  Unlike hot peppers which contain capsaicin, pests are not deterred from eating the sweet flesh of bell peppers.  USDA data showed 68% of conventional bell peppers were coated with pesticides.  As with all produce, washing will help remove some of the residue but considering their contamination levels, it is worth paying more for organic bell peppers.

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 7. IMPORTED GRAPES

The vast majority of table grapes are imported into the United States from Chile which lacks stringent fertilizer and pesticide regulations.  Vineyards are sprayed frequently with a variety of pesticides during the lifecycle of the grape.  No amount of rinsing or tedious peeling can eliminate chemical contamination due to grape skin permeability.  Imported organic grapes are virtually nonexistent and astronomically expensive.  Instead, buy domestically grown conventional grapes to reap the benefits of vitamins C, B1 and B6, along with manganese and potassium.  When seeking heart healthy resveratrol, the same guidelines apply to wine.
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6. IMPORTED NECTARINES

Imported nectarines are rich in vitamin A, vitamin C, niacin, and potassium but also pesticide deposits.  The USDA found over 97% of conventionally grown imported nectarines had varying levels of 33 pesticides.  Like grapes, the vast majority of imported nectarines originate in Chile where pesticide enforcement is lax.  Conventional California nectarines are widely available in the United States for a better price and, because they do not travel as far, they are often tastier and have fewer shelf life extenders.

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5. SPINACH

Popeye’s enthusiasm for spinach was not misplaced– it is a great source of vitamins A, B6, C, E and K, not to mention thiamin, riboflavin, folate, calcium, iron, phosphorus, copper, manganese, magnesium and protein.  Pests also love this leafy green so 57 different chemicals can be used on spinach.  The USDA found nearly 84% of spinach had pesticide residue, making it the most contaminated green.  The price of organic spinach has decreased in recent years but it remains expensive.  Instead of eliminating spinach from your diet entirely, try planting it in a container garden and it should thrive.

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4. PEACHES

Second only to apples, peaches are the dirtiest tree fruit.  Multiple pesticides are sprayed on conventionally grown peaches with 98% of them remaining contaminated in the market, according the USDA.  Even if you bother to peel it, the peach’s delicate skin had already allowed pesticides into the juicy flesh.    In order to get its benefits of niacin, thiamine, potassium, calcium and vitamin A, pay extra for organic peaches.  If they are too expensive, look for conventional peaches which are locally-grown and darker– they contain more vitamin A and fewer additives to maintain shelf life.

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 3. Strawberries

 

Even conventionally grown strawberries are expensive but organic berries are almost a luxury item.  Non-organic strawberries purchased off season likely originate in a country with loose pesticide regulations.  Almost 90% of conventionally grown strawberries on grocery store shelves are chemically contaminated.  To reap its benefits of vitamin C, manganese and fiber, bite the bullet and pay extra for organic, especially if you have kids.  Children gobble up strawberries by the tiny handful and their immune systems are susceptible to chemical overload.  As an added benefit, organic strawberries are not irradiated so they are typically more flavorful  than their conventional counterparts.

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2. CELERY

This crunchy, low-calorie vegetable is loaded with vitamins A, C and K, plus folate, potassium, manganese and dietary fiber.  Celery has a minimally protective skin and chemicals run right through the veins, thereby contaminating the flesh.  Thorough washing and vein removal will not eliminate the pesticides which the USDA found on more than 94% of conventionally grown celery.  The price of organic is somewhat competitive with conventional celery so paying a little more makes sense.

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1. APPLES

An apple a day will not keep pesticides away unless you eat organic apples.  Most of the chemical contamination found on 91% of USDA tested apples resided on the skin.  However, the peel also contains much of the dietary fiber and beneficial phytochemicals which make apples so healthful.  A good washing of conventionally grown apples will reduce, but not entirely eliminate, pesticides.  To keep the price down, purchase organic apples in bulk and store them individually wrapped in newspaper without color printing in a cool, dark place away from potatoes.   Their high vitamin C content can thereby be enjoyed several months after the fall harvest.

So, if you can, buy everything organic and eat as clean as possible. But if it really comes down to having to pick and choose, here are some tips.

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Awareness

3 Powerful Tools to Help Overcome the Emotional Toll of the Pandemic

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In Brief

  • The Facts:

    The pandemic has had a significant effect on our lives. Possibly without realizing it, many are suffering from a form of Post-Traumatic Stress Disorder (PTSD).

  • Reflect On:

    If you feel stressed or feel that you have PTSD resulting from this pandemic, try these suggestions before resorting to medication or maladaptive coping strategies.

Before you begin...

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Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

The pandemic has had a significant effect on our lives. Possibly without realizing it, many are suffering from a form of Post-Traumatic Stress Disorder (PTSD). Every news cycle paralyzes us with fear of a new variant. Some feel grief over who or what they have lost or continue to have feelings of social disconnectedness. Despite what we have all been through, we need to start moving forward with our lives and truly live again. We must recognize that we have more control over our physical and mental health than advertised. The truth is that there are many helpful things that we can do.

PTSD is a stress-related disorder that may develop after exposure to a traumatic event or ordeal in which death or severe physical harm was a threat or occurred. Those with PTSD may experience agitation, irritability, hostility, hypervigilance, self-destructive behavior, social isolation, flashbacks, fear, anxiety, depression, attention difficulty, loneliness, insomnia, or nightmares.

Trauma can lead to feelings of powerlessness, but powerlessness can also keep us trapped in a PTSD cycle. The psychological imprint of trauma rewires the brain. There’s an old saying in neuroscience: “neurons that fire together wire together.” Our brain neurons begin firing in the amygdala, the emotional part of our brains, during a traumatic event. People can get stuck in an emotional loop, and the rational voice in their heads does not weigh in. This looping can cause a person to respond disproportionately to stress – freezing, panicking, or acting out in anger. Some dissociate or enter a trance-like state. Maladaptive coping skills can sometimes develop. Cutting, burning, overeating, drinking, drugs, overspending, etc., is all an attempt to dampen our painful emotional feelings. So, to avoid getting stuck in a PTSD cycle, we must act and take our power back.

Time to seek out the most effective help so that we can feel calm and in control again. What can we do?

1. Boost Your Immune System

If you fear getting sick, it’s time to live a healthier lifestyle and boost your immune system. Sadly, we are taught (with the help of pharmaceutical dollars) that health comes from a needle or a pill. Our “experts” recommend masks, hand-washing, social distancing, and mRNA vaccines. Still, they seldom suggest a healthy diet, supplements, and other natural remedies to help improve our health and support the body to fight off illness and disease. Click here for my article that includes 16 Tips on Boosting Immunity.

2. Embrace Spirituality

Over the last 20 years, I have been honored to have worked with many great therapists, healers, spiritual leaders, and trauma survivors to witness the power of Spirituality in healing. Spirituality is an inner belief system providing an individual with meaning and purpose in life. Whether it involves a higher power, nature, religious rituals, meditation, mindfulness, or prayer, the premise is to stay connected to the core of who we are. That place of stillness within us holding the memory of wholeness, peace, inner strength, and balance – despite what has happened. A spiritual philosophy or practice can provide us with a bigger context for our experiences and clarify our purpose. Spiritual methods also connect us with a sense of community and support. Finding our tribe is essential in the face of trauma and loss. The spiritual journey often allows us to go inside ourselves and listen to our inner guidance and “knowingness.” The inner voice may know, for instance, that the virus will not hurt us, or what we are being told by the media is untrue. Spirituality also helps us shift our perspective from “why me” to “what can I do about it. It brings us a sense of power and control.

3. Guided Imagery & Bilateral Stimulation

Both tools are essential for the trauma therapy toolbox. They are noninvasive and helpful for overcoming the effects of trauma. Guided imagery can help us alter the negative or stressful pictures and thoughts in our minds and help us create new, more peaceful ones—a form of instilling positive affirmations. Before you read on, I thought you might like to download my 10-minute exercise. This science-based, comprehensive video will help you to cultivate a sense of inner peace and give you a way to help overcome the effects of this pandemic – GET IT HERE

Is There Science Behind This?

Science, yes. Magic, no. This method requires regular practice if you want to make lasting, long-term changes to the ways that you think and feel. The good news is that both guided imagery and bilateral stimulation are widely practiced and well-established practices. However, I recommend that if you are still struggling after repeated listening, you find a qualified trauma therapist to continue the work you have already started.

A Look At The Research

Guided imagery is a behavioral technique using a series of verbal suggestions to guide oneself or others in visualizing an image in the mind to bring a desired response in the way of a reduction in stress, anxiety, or pain. A growing list of empirical literature supports the use of these techniques in various physical and emotional conditions. Guided imagery resulted in a clinically significant reduction in PTSD and related symptoms in a returning, combat-exposed active-duty military population. Positive affirmations can positively affect the brain’s circuitry. There is MRI evidence suggesting that specific neural pathways are increased when people practice self-affirmation tasks.

Numerous research articles have established that bilateral stimulation is one of the most effective treatments for post-traumatic stress disorder (PTSD). Some therapists practice Eye Movement Desensitization and Reprocessing (EMDR), a combination of psychotherapy and bilateral stimulation. EMDR is very effective for treating a wide range of mental health issues due to emotional and physical trauma. During bilateral stimulation, patients tend to “process” the memory in a way that leads to a peaceful resolution. And, often results in increased insight regarding both previously disturbing events and long-held negative thoughts about the self.

“Bilateral Stimulation induces a fundamental change in brain circuitry, similar to what happens in REM sleep. It allows the person undergoing treatment to process and incorporate traumatic memories into general association networks in the brain. This therapy helps the individual integrate and understand the memories within the larger context of their life experience.” – Robert Stickgold, Ph.D., Harvard Medical School

Takeaway

If you feel stressed or feel that you have PTSD resulting from this pandemic, try the above suggestions and download my helpful video before resorting to medication or maladaptive coping strategies. Also, you can discover the many mind-body practices you can do at home to help manage stress more successfully and so much more. SIGN UP HERE to receive your free download today. To purchase my book Healing Without Hurting, click here.

Dive Deeper

Click below to watch a sneak peek of our brand new course!

Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!

Click here to check out a sneak peek and learn more.

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Awareness

Boosting Your Mood and Improving Your Health With Vitamin D

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In Brief

  • The Facts:

    Vitamin D is essential for proper immune functioning and alleviation of inflammation.

  • Reflect On:

    Are you or someone you love suffering from depression or an autoimmune disorder? When is the last time you checked your Vitamin D levels?

Before you begin...

Coherent icon

Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

Are you or someone you love suffering from depression or an autoimmune disorder? It appears vitamin D deficiency may be to blame.

Vitamin D is essential for proper immune functioning and alleviation of inflammation. The beneficial effects of vitamin D on protective immunity are due in part to its impact on the innate immune system and has numerous effects on cells within the immune system. Vitamin D is also involved in maintaining the proper balance of several minerals in the body. And, it helps to ward off the flu and many viruses and treat them. The latest research links vitamin D deficiency to many disease states. These disease states include cancer, osteoporosis, heart disease, depression, arthritis, and just about every other degenerative disease.

 “Vitamin D reduces depression. In a randomized, double-blind study, People with depression who received vitamin D supplements noticed a marked improvement in their symptoms.” – Journal of Internal Medicine

According to the Nutrition Research Journal, as many as 80% of people are deficient in vitamin D. Inadequate exposure to sunshine, poor eating habits, malabsorption, the VDR genetic mutation, and accelerated catabolism due to certain medications, dark skin pigment color, and too much sunscreen can be to blame. 

A doctor can check vitamin D levels with a simple blood test. Many mainstream doctors will suggest that you are within normal limits if your levels are 20-30ng/mL. However, for optimal health, the Endocrine Society and many functional medicine M.D.s and naturopaths will recommend levels of between 40-70 ng/mL for both children and adults. These doctors will also recommend a more aggressive replenishment program. For example, at age five, my son’s level was 24. The pediatrician recommended 500iu daily of supplementation, while our naturopath recommended 5,000iu daily for six months before retesting. Six months later, his levels were almost normal. 

“Through several mechanisms, vitamin D can reduce risk of infections. Those mechanisms include inducing cathelicidins and defensins that can lower viral replication rates and reducing concentrations of pro-inflammatory cytokines that produce the inflammation that injures the lining of the lungs, leading to pneumonia, as well as increasing concentrations of anti-inflammatory cytokines” – PubMed

How to Increase Your Vitamin D Levels

Get enough sun. Vitamin D3, “the sunshine vitamin,” is the only vitamin your body that is made, with the help of the sun. So be sure to get enough sun exposure to help the body make this essential nutrient. Hold off trying to protect ourselves from the rays of the sun at every turn by slathering sunscreen. Allow yourself to play outside, garden, and enjoy the rays in moderation.

If you must use some sunscreen, avoid chemical sunscreens made with toxic chemicals that cause thyroid dysfunction, endocrine disruption, allergies, organ toxicity, reproductive toxicity, skin cancer, development, brain, and metabolism problems. Shop for natural mineral-zinc-based certified products instead. When exposed to scorching climates or in the sun for extended periods, we use sunscreens by Babyganics, Badger, Babo Botanicals, and Goddess Garden products.

Eat a well-balanced diet, with foods higher in vitamin D. Although it is believed that we only get twenty percent from the foods we eat. Some foods higher in D include cod liver oil, fish, oysters, eggs, and mushrooms. 

Get checked for the VDR mutation. A blood test will determine if you have mutations in the vitamin D receptor. The consequence can be lower vitamin D levels and the inability to absorb vitamin calcium and many other minerals properly. According to a 2020 scientific report, supplementation of vitamin D can help improve VDR gene expression, so more supplementation may be necessary if you have this mutation.

“Something so simple. Vitamin D supplementation could improve the health status of millions and so becomes an elegant solution to many of our health problems today.” – Carol L. Wagner, MD – Medical University of South Carolina

Supplementation 101. Supplementation is often critical if you cannot properly metabolize or absorb enough vitamin D or not get enough sunshine. In areas with long winters and specific populations of people with darker skin color, supplementation may be even more critical. There are many supplements on the market. However, many tablet forms are not as bioavailable and harder to absorb. Therefore, it has been recommended that liquid forms are better. In addition, liquid D is often suspended in olive oil, which helps the vitamins to absorb more easily since it is fat soluble. One of my favorite brands is by Seeking Health. It does not contain any impurities or allergy-inducing ingredients. 

Final Thoughts

Boosting the immune system naturally works on your body’s innate wisdom. It supports the body to operate like a well-oiled machine, protects it from unwanted pathogens and disease, and helps ensure a healthy body and mind.

To receive more info on how you and your family can overcome ADHD, apraxia, anxiety, and more without medication SIGN UP HERE or purchase my book Healing without Hurting.

Dive Deeper

Click below to watch a sneak peek of our brand new course!

Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!

Click here to check out a sneak peek and learn more.

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General

Are Lockdowns Affecting Children?

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CE Staff Writer 2 minute read

In Brief

  • The Facts:

    We spoke to activist and mother Stephanie Sibbio about her co-creation of an organization called 100 Million Moms which seeks to empower women to stand up against injustices.

  • Reflect On:

    Are we choosing virus mitigation methods that are short sighted and harmful over the long term? Are they more harmful than the virus itself?

Before you begin...

Coherent icon

Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

The potential downsides of lockdowns during pandemics have been explored quite a bit – and the truth is the scientific community is quite divided on whether it’s the right move. On one hand a case can be made for effectiveness of lockdowns, but at quite a cost, while on the other hand many have shown lockdowns to be ineffective in slowing spread. How a study is organized and conducted can also dramatically change results.

Interestingly a study in Nature showed that “less disruptive and costly NPIs can be as effective as more intrusive, drastic, ones (for example, a national lockdown).” This essentially states that governments could choose effective ways to mitigate virus spread effectively without inducing unwanted and long term side effects on society as a whole via lockdowns – regardless, lockdowns are still widely being used.

One question we might have is, what about factors that are not so easy to measure right away? Things like long term psychological damage of being constantly stressed, out of touch with community and friends, and confined to our homes. What affects are children experiencing in their development and learning? We may not know exactly for quite some time.

I felt inspired to speak to a mother who has not only be asking this question with regards to her child, but who has decided to do something to push back against government measures, like lockdowns, that many citizens and scientist don’t agree with.

Along with another activist, Stephanie Sibbio created a movement called 100 Million Moms who, as their Instagram states, are a rights-based movement empowering moms all over the world to stand up against injustice. We advocate for natural health & medical freedom.

I spoke to Stephanie about how she has seen lockdowns affecting children, and her story in co-creating 100 Million Moms. In this discussion you will learn how you can get involved as well.

Further Discussion

A large meta analysis on mask wearing has shown that children are having physiological issues and learning challenges with prolonged mask wearing.

A group of doctors did a panel worth considering that discusses the potential harms of lockdowns and the science that supports the idea.

Dive Deeper

Click below to watch a sneak peek of our brand new course!

Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!

Click here to check out a sneak peek and learn more.

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