Local or organic? What is better?

I like both. When you choose locally grown, you are voting for conservation of fuel resources and the economic viability of local communities, along with freshness and better taste. Whenever I have the choice, my personal priority order is (1) organic and locally grown, (2) either organic or conventional and locally grown, depending on the season, and (3) Conventional.

To learn more about local produce, check out the following website

www.thefoodtrust.org

Lunch with the girls

After a fun weekend, the girls and I rebooted at Caravelli's market in Clarks Summit before heading home to Philadelphia.  The girls dined on fruit, pasta, and tuna sandwiches and washed it down with their favorite water- Bot water.  Bot water comes in four flavors- orange, lemon, berry, and grape, has no artificial sweeteners, and contains about 40 calories per bottle.  

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Organic is best

Organic foods are better for you and your children.  This is especially true of dairy products and meats, which are otherwise exposed to pesticides and steroids whose effect on your child is unclear.  Organic fruits and vegetables are better, too, and the thinner their skin, the more important it is that they are organic.  You can think of the peel, skin, and shell of foods as a protective shield- the thicker they are, the fewer pesticides and pollutants get to the food itself.  Also, it is nearly impossible to scrub all the pesticides off a strawberry, blackberry or raspberry.  If you cannot buy organic fruits and vegetables, be sure to wash them with soap and water before consuming them.

According to the Organic Center, a nonprofit research and advocacy group, the best times to go organic include:

Fruits- cranberries, nectarines, peaches, strawberries, pears, apples, cherries and cantaloupe

Vegetables- green beans, sweet bell peppers, celery, cucumbers, potatoes, tomatoes, peas, and lettuce

There is less need to buy organic versions of other produce, especially bananas, citrus fruits, onions and pineapples, whose skins or outer leaves are not eaten.

Reasons to eat organic

"Organic costs too much". The fact is that non- organic food ultimately costs more.  Nowhere is it truer that “you get what you pay for.”  Packaged foods and fast foods may seem cheap, but that is because they are less than they seem. 

 Organic foods are safer.  I am amazed at how many parents will shell out three dollars for a cup of coffee yet shun paying an extra dollar for organic produce.  You will get more bang for your buck by buying whole foods rather than packaged ones.  If you do the preparation yourself, you can save money and keep the junk out. 

Finally, you can pay for healthful food today or pay the doctor tomorrow.  By the time you factor in the extra medical costs related to a junk-food diet- more illnesses, more prescriptions, more missed school and workdays- paying more for better food is a smarter investment.

Avoiding eating disorders

Dear BP,

How can I avoid my child from developing an eating disorder?  I don’t want her to be obsessed with her weight.

Carla, Reading, PA

Dear Carla,

Absolutely.  Children develop eating disorders as a way to control something in their life when everything else seems out of control.  Here are some east ways to keep her concentration on health, not weight.

 

1. Use words like lean, meaning the right weight and muscle development for a child’s body type.  Avoid words like “trim” ,“thin”, or "skinny". 

 

2. Avoid restrictive eating programs, which focus on calorie- counting, menu-planned, weight-loss plans.  Denying your child certain types of foods (or enough food) can lead to cravings and inevitable binging, which may lead to shame and regret. 

 

3. Address her weight infrequently.  Instead ask questions like” How is your energy”?,  "How do you like the new whole- wheat pasta we are eating at home?",  "Do you feel tired at school?"

 

4. Scale down.  Don’t obsess about weighing your child.  Leave it to your pediatrician on your next visit.  

Qualifications

Dear BP,

Why should I follow your advice when you lack formal training in nutrition?

Anonymous

Dear Anonymous,

I have been waiting for this question.  Although I do not have formal training in nutrition, I do have an eye for sorting through lots of information and prioritizing its importance.  I guarantee my posts will possess the following qualities-

1.  Trusted sources.  I devour tons of information on a daily basis and promise to deliver information from some of the most trusted sources available.  Look for information collected from the Children's Hospital of Philadelphia (CHOP), the Mayo Clinic, Dr. Bill Sears, Marion Nestle (an acclaimed Professor of Nutrition), and other trustworthy sources.

2.  Accessibility.  No need for parents to wait weeks before receiving an answer to any of their questions.  I remember a few years ago when my pediatrician referred one of my daughters to a nutritionist.  Can you believe it took over two months to find an appointment?  Yes, here in one of the country's largest cities, it took two months.  And, I might add, she was located outside the city and we needed to travel 45 minutes to get there.  

3.  It takes a village.  This blog is just a piece of the puzzle.  At no time will I state I am the sole source of information for you and your child.  Your pediatrician should always be your prime source of information.  Also, if available, work with a nutritionist.  Other sources of information- friends, family, moms groups and your children's caregivers.

4.  My background.  My legal training allows me to devour a lot of information and break it down into simple terms for my viewers.  Also, I have spent the last few years reading as much material I can find regarding children and nutrition and have amassed a library of resources.  Finally, I successfully completed a certification training course through world-renowned pediatrician, Dr. Bill Sears.

Benefits of breakfast

Dear BP,

What are the benefits of breakfast for my children?  They always complain they are not hungry in the morning.  

Pat, Philadelphia

Dear Pat,

First, let me address your child' s complaint about not being hungry for breakfast in the morning. Dehydration, after a long night's sleep,  can cause a queasy stomach and dampen the appetite in the morning.  Have your child drink a few sips of water as soon as she gets out of bed.  The water may settle her stomach and perk up her appetite.  

The benefits of breakfast are simple-

1.  Breakfast build better brains.  Studies show that compared with breakfast skippers, children who start the day with a good, solid breakfast enjoy better grades, have better attention and participation in class, higher reading and math scores, improved memory and less diagnoses of ADD, ADHD, OCD and depression.

2.  Breakfast eaters are healthier students.  Studies show that kids who begin the day with breakfast miss fewer days of school because of illness. 

3.  Breakfast eaters tend to be leaner.  Lean kids suffer fewer illnesses and sports injuries than do over fat children.  By a biochemical quirk called front loading, kids who begin the day with adequate nutrition tend to need fewer calories the rest of the day.  On the other hand, those who skip breakfast tend to overeat the rest of the day.  

If you do not believe me, ask any early education teacher.  My aunt, who taught elementary school for 40 years, always could tell the students who ate a healthy breakfast versus those who did not.  

To learn more abut the benefits of breakfast four you child's growing mind and body, check out Dr. Bill Sear's L.E.A.N. program.  www.drsearslean.com