In a perfect world, we'd all eat pristine, organic, locally grown, seasonal fruits and vegetables all the time (by organic, I mean foods that are grown without chemical/synthetic fertilizers, herbicides or pesticides).

And there are compelling and well-documented reasons to do so: consumption of conventionally farmed produce can lead to dangerous pesticide exposure, especially to young children, and take a high toll on the environment in terms of petroleum usage, chemical runoff and soil erosion. In addition, organic produce has been shown to have a higher nutrient content, and the taste is often markedly superior (organic carrots taste so much more carrot-y, for example).

However, we don't always have the budget, access or inclination to eat organic, and so often have to make choices -- but how?

For the most part, organics are more expensive - this is because of the more labor-intensive farming process, and the fact that they simply aren't as mass-produced, the way so much of our food supply is now.

One way to make wise choices is to take a look at the foods that are most - and least - impacted by pesticide residue. The Environmental Working Group (EWG), a fantastic research and advocacy organization, has done an enormous amount of study in this area and put together a list of the most and least pesticide-contaminated fruits and vegetables.

The EWG "Dirty Dozen" are (starting with highest contamination): Peaches, Apples, Sweet Bell Peppers, Celery, Nectarines, Strawberries, Cherries, Lettuce, Grapes (Imported), Pears, Spinach, Potatoes.

By avoiding the contaminated versions of these foods, EWG estimates that you can reduce your family's pesticide exposure by 90%, which is really significant!

EWG's "Cleanest 12" are (starting with lowest contamination): Onions, Avocado, Sweet Corn-(Frozen), Pineapples, Mango, Sweet Peas (Frozen), Asparagus, Kiwi, Bananas, Cabbage, Broccoli, Eggplant.

These foods are safer to consume in conventional form when organic isn't available. (For a complete ranking of the foods studied by EWG, and a shopper's guide, go here.

Other tips for choosing organics wisely:

1. Look at what your family consumes the most of, and put or organic budget toward those foods. For example, if you eat a lot of spinach and strawberries, those should be organic choices for you.
2. Join a CSA (Community Supported Agriculture) group in your area. That way you'll have locally grown, usually organic produce delivered to you, and you'll be supporting small farmers.
3. Shop the farmer's markets. More and more are sprouting up in our communities -- take advantage of this resource! You're better off, I believe, consuming conventionally farmed produce that's local and in-season rather than organic produce from far away. It hasn't traveled thousands of miles since it was picked (in the process, costing fuel for transport and losing much of its nutritional value); and it's in tune with what's appropriate for your climate. In the Northeast, for example, there's no reason to eat organic apples in July if they're from New Zealand -- just wait until the local apples start to arrive in early fall.
4. Grow your own. Nothing beats the taste of freshly picked, garden-ripened tomatoes and and vegetables, and it can be really easy, even if you have limited space and time. It's fun, relaxing, soul-satisfying and delicious.

YOUR ASSIGNMENT:
Incorporate one or two new organic fruits or vegetables into your diet -- and observe any differences in taste or how you feel after you eat them. Drop me a line and let me know how it goes!

A member of the Brassica family (also called cruciferae), and related to other crucifers like broccoli, Brussels sprouts, kale and collards, cabbage is loaded with phytonutrients that work at a deep level to enable our cells to rid the body of free radicals and harmful toxins, including carcinogens. All 3 main varieties are nutrition packed: red cabbage, which tends to be sweeter; sturdy green cabbage; and the crinkly Savoy. Cabbage is an excellent source of the antioxidant Vitamin C, and a very good source of fiber, manganese, folate, vitamin B6, potassium, and omega-3 fatty acids. As a cold-weather vegetable, it can be stored whole in the refrigerator for up to 2 weeks. Choose heads of cabbage that are smooth, compact and feel heavy for their size. Cut what you need right before cooking, and use the rest within a few days, since the nutritional content will rapidly decrease (this is also why it's best not to buy pre-cut cabbage, or most other vegetables).

Nutritional benefits are best maintained when cabbage is eaten raw or lightly cooked by steaming or sauteeing. Overcooking also leads to the characteristic strong cabbage smell, which some people find a turnoff to this wonderful powerhouse. (for complete nutritional information on cabbage go here.

Using two of EWG's "Cleanest 12," this is a simple and yummy Indian side dish from Madhur Jaffrey's Indian Cooking, by the best-selling author and actress. Some of the spices may not be familiar to you, but they're well worth exploring for their taste and their own healing properties (cumin, turmeric and cayenne could fill a whole other e-zine article!) - enjoy.

Serves 4

Ingredients:

• 1½ lb. green cabbage (about ½ head)
• 1¼ cups frozen peas
• 4 tblsps vegetable oil
• 2 tsp. whole cumin seed
• 2 bay leaves
• ¼ tsp. ground turmeric
• ¼ tsp. cayenne pepper
• 1 fresh hot green chili, very finely chopped (eliminate if you don't want it hot)
• ¼ tsp. salt
• ¼ tsp. agave nectar (or other natural sweetener)
• ¼ tsp. garam masala (a savory Indian spice blend)

Directions

1. Core the cabbage and cut into fine, long shreds. Rinse thoroughly in a colander and drain. Put the peas in a colander and hold under warm running water until the separate.
2. Heat the oil in a wide pot over medium-high heat. When hot put in the cumin seeds and bay leaves. As soon as the bay leaves begin to take on color (just a few seconds), add the cabbage and peas and stir for about 30 seconds.
3. Add the turmeric and cayenne. Stir to mix. Cover, turn heat to low and cook for 5 minutes or until vegetables are just tender.
4. Add the green chili if using, salt and sweetener. Cover and cook on low heat for another 2-3 minutes.
5. Remove cover and sprinkle with the garam masala. Stir gently to mix.
6. Remove bay leaves before serving.

Register through the South Orange-Maplewood Adult School for:
Tuesday 3/18, 7.00-9.00 p.m. COOKING WITH SEA VEGETABLES
Sea Vegetables (formerly known as seaweed!) are a staple and healing food in many coastal parts of the world. They are among nature's nutritional powerhouses, loaded with concentrated minerals, vitamins, fiber, enzymes and protein - yet they are still mysterious, if not even a little scary, to many in the U.S. Learn the ins and outs of dulse, arame, hijiki, nori, laver, wakame, kombu and all the rest, and how to incorporate these amazing, delicious gifts of the sea into your daily diet for maximum health benefits. $24 + $10 materials fee

Register through the Adult School of Montclair for:
Monday 3/17 & 3/24, 7.30-9.00 p.m. SHINING LIFE HEALTHY VIBRANCE AFTER 40 FOR WOMEN
An empowering and enlightening 2-part series in which participants learn a holistic approach to health and wellbeing for the over-40 woman. This incorporates whole-foods nutritional guidance; movement and meditation; and an exploration of how to bring balance to the elements of life that feed our souls on a deeper level during this time of profound growth and transition. $25

FREE PUBLIC SEMINAR! **NOTE NEW DATE**
Saturday 4/19, 1.00-2.00 p.m. NUTRITION FOR HEALTHY SKIN/lecture.
Have you ever wondered about the effects of your diet on your skin? The skin reflects the health of the body -- and when it comes to vibrant, healthy skin, what you consume is as or more important than what you use externally. Find out what foods truly "feed your face" (and the rest of you) to help you achieve a naturally healthy glow and prevent signs of aging. And, since what you put on your skin gets absorbed into your body, understand why it's critical to use beauty products made from pure, organic, nutrient-rich ingredients.
**Delicious & healthy food and skin-care samples will be provided, and attendees will be entitled to a complimentary makeup application using Ecco Bella Flower Color Cosmetics!
Location: Ecco Bella, 50 Church St., Montclair
Registration: Seating is limited -- call 973.655.9585 X13 to reserve your place

Do you want to improve your eating habits, feel confident in choosing and preparing better food for your self and your family, find balance in all areas of your life, and experience a lasting increase in your energy? Not sure where to begin -- or how to stay on course? As a Holistic Health Counselor, I am committed to being your guide and advocate on the path toward health and vitality. I can help you clear away the clutter of old food and lifestyle habits so that your best self can shine out to the world. Working together, you'll learn to tune into your body's innate wisdom, find clarity about what really nourishes you, and move closer to the balance that's essential for accomplishing all that you came here to do. Please contact me to schedule a get-acquainted conversation.

email: shininglifenutrition@gmail.com

phone: 973.944.4878

web: http://www.shininglifenutrition.com