Cancer Fighters Thrive is a quarterly print and online magazine bringing readers practical, innovative and inspirational information about cancer treatment and survivorship.
Issue link: http://cancerfightersthrive.epubxp.com/i/61344
NUTRITION to stress about it if it is not financially feasible," Torpe says. "The most im- portant thing is moving toward a more plant-based diet, whether it's organic or not. Improve the quality of your diet first. Then if you want to switch to organic, you can take steps in that direction." She says that individuals who are eating a diet rich in fruits, vegetables, whole grains, and fiber are already THE CLEAN FIFTEEN These fruits and vegetables carry low levels of pesticides, so it's not critical to buy organic: 1. ONIONS 2. SWEET CORN 3. PINEAPPLES 4. AVOCADO 5. ASPARAGUS 6. SWEET PEAS 7. MANGOES 8. EGGPLANT 9. CANTALOUPE (DOMESTIC) 10. KIWI 11. CABBAGE 12. WATERMELON 13. SWEET POTATOES 14. GRAPEFRUIT 15. MUSHROOMS Source: Environmental Working Group, ewg.org doing a lot of great things and should not become overwhelmed by the idea of switching to organic if it's not in the budget. Furthermore, Torpe points out that organic does not necessarily mean healthy, especially when it comes to packaged foods. It's still important to read labels and to choose products that are high in fiber and whole grains and low in fat and sodium. When to Choose Organic If you want to reduce your exposure to pesticides without breaking the budget, you may choose to buy a mix of organic and conventional produce. The Environmental Working Group produces a list of fruits and vegetables that carry the highest toxic load of pesticides—the "Dirty Dozen" (see sidebar). For example, conventionally grown celery has tested positive for 57 different pesticides. If it's financially feasible, you may want to choose or- ganic for the produce on the list. In contrast, the "Clean Fifteen" (see sidebar) lists the 15 fruits and vegeta- bles that carry the lowest levels of pes- ticides. These conventionally grown foods are considered safe to buy. Grow Your Own If you have a green thumb and you want to go organic, starting your own garden can help reduce your grocery bill—and it can be a fun, meditative experience. Building an organic gar- den requires an initial investment of time and money, but the payoff can be significant. 14 cancer fighters thrive | summer 2012 A good first step is to seek out a lo- cal gardening class or workshop to learn about gardening in your unique climate. Then, once you understand the basics and have identified a plot of high-quality soil on your property, you can choose to break ground your- self, or you can seek help from a local nursery or landscaping company that can provide the manpower and sup- plies to build your garden. If a garden sounds like too large of an undertaking, you may consider joining a CSA (community-supported agriculture) farm. Many local farms offer a CSA program, which means you can buy a "farm share"—a weekly box of produce that is available for delivery or pickup. This is a fun and economical way to incorporate more locally grown organic produce into your diet. Most people find that they are delighted with the variety that comes in their farm share—and often they are introduced to new fruits and vegetables they may not have otherwise tried. Te Bottom Line on Organics The bottom line is that research on differences between organic and conventionally grown produce is ongoing, but one thing is clear: plant foods, regardless of organic status, are a wholesome choice and contribute to a healthful diet. Choose organic when you can—especially for "the Dirty Dozen"—and focus on eating a healthy diet rich in fruits and vegetables. cfthrive.com