Top 5 Foods to Buy Organic

Switching to a diet that is mainly organic can be pricey but many would argue worth every penny.    The benefits of organic food go well beyond just taste. 

Many studies have illustrated the greater antioxidant levels and drastically lower levels of pesticides and heavy metals contained in organic food.  The very chemicals that may lead to ill health and a toxic build up within our bodies. Organic food is also far better for the environment and animal welfare.

However switching to a fully organic lifestyle is well beyond most peoples reach.  Many clients of Red Hot Personal Training ask which foods would be the most beneficial to change to organic?  So we thought we would detail our 'Top 5 foods to buy organic'. 

1. Milk - Organic milk contains higher quantities of healthy Omega-3, Vitamin E and Beta-carotene than regular milk and does not contain fertility hormones, pesticides or unnecessary antibiotics.
2. Soft Fruit - Such as strawberries, raspberries, blueberries are a wonderful addition to your daily diet containing many health boosting properties. However, non organic fruits with soft skins can absorb the pesticides that they are sprayed with and prove difficult to wash off.  
3. Eggs - Organic eggs are a fantastic source of protein and vitamins.  The wonderful yellowy-orange egg yolk produced by free range and organically reared chickens is packed full of goodness. However, non organic eggs may contain pesticide residue through their feed which ultimately ends up on your plate.
4. Bread - As a nation we love our bread so it makes sense that something we eat so regularly is switched to a healthier loaf.  Again, organic bread contains far less pesticide residues.    
5. Meat - Yes its a bit pricey but shop around and you can find some great deals (make use of your freezer if you buy in bulk!).  If you want to reduce your exposure to antibiotics it makes sense to buy organic here even if you end up using less meat and substitute with more vegetables, lentils, beans etc in the recipe.

The list could go on but a few little changes could make a big difference to your chemical exposure and the environment. :) x

Eat the rainbow!

What colour is your food?  Does the food on your plate always range from beige to just bland in colour? 

Research shows that the vast array of healthy phytochemicals found in fruit and vegetables of various colours offer many astounding health benefits.

If you aim to eat a 'rainbow of colour' of fruit and vegetables a day you will naturally increase your daily consumption of these wonderful nutrients and hopefully even surpass the recommended 'five' servings of fruit and vegetables a day. (Ideally aim for at least nine or ten a day for good health).

So how do you achieve a 'rainbow of colours' a day? Is it that hard to do? Well all this means is picking at least one daily serving of fruit and vegetables from each of the four colour groups – red, orange/ yellow, green, and purple/blue.

Each coloured fruit or veg contains slightly different nutrients each with amazing health benefits. For example, Blueberries contain Anthocyanins (these help protect against cell damage) and carrots contain beta-carotene (great for eye health). Yes they really will help you see in the dark!!

For example a typical day could look like:

Breakfast: Include Raspberries and Blueberries and an apple.

Lunch: Include Rocket, sugar-snap peas, yellow pepper.

Dinner: Include butternut squash, spring greens and red cabbage.

Give it a try:) x