When to buy organic and when to let it slide

Since I've been focusing more on expanding my nutrition & healthy kitchens business, a lot of people ask me when it is necessary to buy organic foods and when its not. With our economy in a slump, organic foods are not always cheap, but in the long run they are 110% better for your health. You see, in most other countries, the food industry has set higher standers in what products they allow in the grocery stores. Anything unsafe (i.e. pesticides, chemically enhanced foods, etc.) are not allowed. Therefore almost everything is fresh and organic. In our lovely country (not to bash) the FDA lets the ingredient list slip by so that it has a longer shelf life and is then cheaper for us to buy. Oh yea, gimme some of that! (said sarcastically). Here is a great article that explains just how to save money while shopping for the best produce and other fresh foods!

There are many reasons to buy organic foods. The USDA Organic label tells you that fruits and veggies weren't raised using manmade chemical pesticides, fossil fuel- or sewage-based fertilizers or genetically modified seeds. On meat, the label indicates that the feeds provided met those same standards, and that the animals weren't administered hormones and antibiotics. Bottom line: "Organic" is more sustainable and healthier -- for the environment and farm workers, certainly, and often for you and your family.

How is organic healthier? It's healthier because some studies suggest that organic produce has more nutrients than its conventional counterparts, probably because the soil is left in better condition after repeated plantings; and healthier because you avoid ingesting any harmful pesticide residues left on conventional produce.

But, particularly as the economy sags and millions of Americans lose their jobs, it can be hard to afford the often-premium price charged for organic foods. That's why we've published this updated list, based on Environmental Working Group's latest compilation of government data about pesticide residue.

The fruits and vegetables on this list were the least likely to have pesticides detected on the parts you eat, after typical washing, whether or not they're certified organic. (Remember, though, that the farmworkers and the farm soil, will thank you for any organic purchases you can make.)

1. Onions
2. Avocado
3. pineapple
4. sweet corn
5. mango
6. asparagus
7. sweet peas
8. Kiwi
9. Cabbage
10. eggplant
11. papaya
12. watermelon
13. broccoli
14. tomatoes
15. sweet potato

For a list of the foods most likely to be contaminated, see The Daily Green's feature Dirty Dozen: 12 Foods To Buy Organic.

Have a great weekend and go to your local farmers market- SUPPORT!!

LC

Recovery is tough. But worth it.

The past week has been very hard. The protocol for the past five days with 5 more remaining.

1. One workout per day except two days of optional 2 x per day
2. No workout over 45 min except one, social and Z1-2 group ride optional (2 hours
3. Nutrition: Each meal have carb, protein, fat... and eat the same or more quantity as your training regiment provided.
4. Sleep: aim for 9+ hours each night (regardless if sleeping all the time) + 1-2 x 20 min nap per day if possible (or downtime)
5. 2-3 days of nothing but core... go on vacation

45 minutes is nothing even if your running at 8:30 pace. You can't help but to think about every athlete you want to beat in the season, training longer and harder then you. In the long run I know this help.

The good thing is that for the first time in about a year, I have recorded 5 nights in a row of solid sleep of 8+hr in the sack. This is huge. I actually feel rested. I'm hoping this will be be the key in training now.

Yesterday was my first day back. The goal for me is to work on bike strength because right now...my bike is SH*T. It is were I lose all my time. I know I was stronger on the bike when I was 21 riding with the Seymour's. I want to be able to ride strong and be able unleash the run I have seen I have in training.

So here is to imrovement!

TIME FOR REST

I'm a little over trained per the experts which explains my insomnia, irritability, and few other things that aren't spot on. I will admit that I trained harder then my coach prescribed (my fault) because i thought it would make me faster and tougher then my compition. WRONG! It ruined me and it ruined my performance which is evident in my past few races.

I will now take a 10 days to refresh myself (only one workout a day, no more then 45min) and then get back in the game.

REST IS THE KEY. I will now demand it. I will use logic not emotion. Enough of being able to run ridiculously fast in training, then bragging to friends, but then not being able to perform race day for the glory. From here on out, I will be dangerous, oh yes, I will be dangerous. haha. But seriously.

Wildflower Report

I went to Wildflower this weekend to race the Half Ironman....eh

Arrived home last night to find I had left my balls beside my bed.

Sincerely,

James Cotter


Seriously, I don't know what is going on. I have been trying harder and faster then last year. Maybe it's too hard and not race pace specific enough. Will be having a nice talk with my coach to switch things around.

I love Chef Drew

Chef Drew of Drew's All Natural Dressing has created a line of 10 minute marinades and dressings that are free of sweeteners, gluten, and most of them are dairy free as well. Curious if they taste good? OH They DO! Here is the recipe of the week which could only be completed with Drew's Kalamata Olive and Caper dressing. MMMMM.....heavenly!

Combine these three and marinade for 10 minutes in the fridge.






Cooke salmon on foil sheet for 10 minutes per inch of thickness (so if you have a 1.5 inch fillet, cook for 15 minutes) on 425F. I also added a little black pepper.

I like to combine this fish with roasted red potatoes and steamed asparagus.



Oh this goes great with Z-Land Sauvignon Blanc from New Zealand of course. Its my new favorite wine bar far!!

check out www.kiwiwineries.com

Cheers,
LC