Is buying organic worth it? We’ve all heard that organic food is better, but does it make enough difference to our health compared to conventional food? The debate has been ongoing for years, with conflicting evidence only leaving us more confused.

Finally, studies now suggest that organic food is actually better for you, and here’s why.

Organic Vs. Conventional— What is the Difference?

Organic food is grown without pesticides, antibiotics, fertilizers, GMOs, and other chemicals. Conventional food uses all these chemicals and additives to grow bigger, more aesthetically appealing food. Farm animals are fed antibiotics and growth hormones, and fruits and veggies contain pesticides and fertilizers. It sounds obvious which one is healthier, but there was no clear evidence to prove anything until recently.

With an idea and a batch of fruit flies, Ria Chhabra chose this debate for her high school science experiment. With the help of Johannes Bauer from Southern Methodist University, she conducted an experiment testing the effects of organic vs. conventional foods on the health of fruit flies. The results of this study were clear— the fruit flies fed an organic diet had a better response to stress, higher fertility rates, and lived longer than the flies on a conventional diet. Although fruit flies and humans are quite different, the evidence is highly in favor of organic foods.

The answer as to whether organic foods have more nutritional quality than conventional foods is conflicting. Some studies say yes, while others say there is no significant difference. It also greatly depends on the specific micronutrients. Numerous studies have reported that organic foods contain significantly higher amounts of vitamin C and other antioxidants. In a world full of chemicals that increase free radicals, which cause chronic diseases, we could all use the extra antioxidants. Conventional foods that contain GMOs can be less flavorful and sometimes contain fewer vitamins and minerals as well.

We also know that organic farming is significantly better for the environment and animals. The pesticides and fertilizers used in conventional farming drain into rivers and lakes and pollute the waters. Conventional farming, especially for animals, has an enormous carbon footprint. Thus, when you’re thinking of the pros and cons of organic vs. conventional, you can also take environmental health into account.

So, is the higher price of organic food worth it?

Ultimately, it depends on your budget and whether organic food is accessible to you. If you can make the switch, you can start small and work your way up. You don’t need to buy everything organic right away— some foods are heavily affected by pesticides and chemicals, whereas others are not as bad. Try to buy organic fruits such as apples, grapes, strawberries, and peaches if you can.

Anything that you can peel or has a protective layer (such as watermelon or bananas) is generally safer to eat. Make sure your spinach, kale, and bell peppers are organic, as they are some of the most contaminated vegetables.

Abig part of healthy living is what you put into your body — and another important aspect is what you take out of it. While your body has systems in place to remove toxins, it’s a good idea to help it whenever possible, so you function at your best.

When you have too many toxins bogging you down, you’ll feel sluggish and off.

Here are a few simple things you can do each day that doesn’t require restrictive juice cleanses or unusual activities.

Clean out your bowels

Eat right to nourish the good bacteria in your gut, and you should have things moving along quite regularly. But if your bowels are having trouble expelling waste, constipation can cause more than just a backup in the intestines. Get those toxins out by making sure to eat enough fiber-rich foods. Making sure you are hydrated helps with this a ton, too.

Get sweaty

It might feel uncomfortable to drip with sweat, but this is a good thing for your body. When you sweat, your glands are pushing out all the toxins. Go for a run, bike ride, or get that heart pumping in whatever way you enjoy. Exercise is good for the mind and body and produces the sweat needed to rid your skin from impurities. A more relaxing way to do it is to take time in the sauna, which will dilate your blood vessels and give you the same effect while you sit there and unwind.

Slather on masks

Masks that are made from mud, clay, or activated charcoal are simple and effective ways to extract toxins, heavy metals, and chemicals out of the fatty tissues underneath your skin. If you can’t get to a spa for a treatment, consider doing your own in the privacy of your own home. Health food stores are treasure troves for these ingredients, and they’ll cost much less than a day at your favorite 5-star spa.

Focus on your lymphatic system

One of the methods your body has in place for removing waste is the lymphatic system. Often though, particularly as we age, it can get slowed down. Simple inversion practices can help with this. That’s what inversion tables are for, but if you don’t have one, you can lie on the floor, placing your hips up to the wall and extending your legs vertically. You can also jump on a rebounder each day to help with moving the lymphatic system along.

Brush toxins away

If you’re not keen on the inversion, you can also use the dry brushing technique. It removes dead skin cells while boosting that lymphatic flow. You don’t need anything special either, just a soft brush or even a dry washcloth. Stroke the skin from the feet up all in a circular motion moving toward your heart. Do both legs, then your abdomen, then each arm. In just 5 minutes a day, you can improve your detoxification efforts.

Start with one of these daily detox habits and then add them all in if you can. Which one are you excited to try first?

There’s no shortage of diets out there, and most of them have a lot of “no’s.” If we’re being honest here, who likes to be told no? These restrictions are often the cause of an abort mission — ditching the plans and returning to what you’re used to. This is precisely why I don’t teach about the diet fads that cause this yo-yo effect.

If you want to eat things you enjoy eating and feel great while looking after your health, you could try the Mediterranean Diet. Noted as one of the healthiest and most sustainable diets in the world, it is easy to follow, leads you down a healthy path for heart health, and is delicious. You can barely even call it a “diet” because most diets are unreasonable, unsustainable, and unhealthy overall. This is truly a way of life you can stick to and enjoy. You can even modify it to be vegan or vegetarian if you choose.

The Mediterranean Diet Defined

The people in Greece and Italy are generally healthy, thriving, and enjoying life — and The Mediterranean Diet is based on what they traditionally eat in these Mediterranean countries. It’s more flexible, with an emphasis on vegetables and fresh fish, including high-quality cheese. You can modify this by using non-dairy cheeses and skipping the fish to enjoy some seaweed salad, so you still soak up those vitamins and minerals from the sea. When following this diet, you need to also get regular exercise in a way that’s enjoyable to you, and it also encourages sharing meals with others, Mediterranean-style.

So, what can you eat when you decide to follow in the footsteps of the Mediterranean people?

Foods You Can and Can’t Eat

When you follow the Mediterranean Diet, you’ll be eating more veggies, fruits, whole grains, seeds, nuts, and legumes. These are the base of every meal, and fresh fish or seafood is encouraged a few times a week. Poultry and high-quality dairy are also enjoyed moderately. (Skip the meats if you are meat-free!)

Red meats and sweets aren’t forbidden per se, but they are considered as foods you should eat only sometimes. And of course, healthy fats are a must, which is why olive oil and olives themselves, avocados, nuts, and seeds are used as the primary healthy fats for this diet.

See? You get to eat good food! But there are a few things that aren’t supported on the Mediterranean Diet. No processed foods or meats, no added sugars, no sweetened beverages (we’re looking at you, soda!), no refined grains or oils, and no trans fats.

Why the Mediterranean Diet is Great

With the Mediterranean Diet, you get a lot more flexibility and fewer restrictions. There’s no counting or tracking, so it’s easy to follow. Because of this, it’s a more sustainable option when you’re looking to get healthy.

Remember, good health isn’t only losing weight to get to a healthy number on the scale for your size. It’s about keeping your heart and organs in good health, too.

It reshapes the way we look at diets. It’s time we threw out the notion that diets should be something restrictive and tedious and delved into a delicious plate of Mediterranean-inspired food.

Depending on where you live, things are opening back up again. And in other places, they’re tightening back down. Even if your favorite spots are up and running, you might not feel compelled to dine out like you usually would on a date night.

Even if we aren’t out as frequently as we like, it’s still entirely possible to have fun date nights at home.

Instead of waiting until all of this is over to start date nights back up again, we have five healthy date-night-at-home ideas to have a safe, fun, and healthy night at home.

1. Order something different for take-out

Try a restaurant you haven’t tried before and order take-out for dinner at home. Look for a locally-owned restaurant nearby that makes something healthy. Mediterranean dishes from a Greek or Turkish restaurant are a unique, flavorful, and healthful way to spice up your life. They taste indulgent but are filled with good-for-you ingredients.

2. Cook a 3-course meal together

It’s one thing to set dinner on the table each night. When you cook it together and plan courses, it takes on a fancier feel. Plan the meal together, making the soup or salad, main dish, and a healthy dessert. You’re in control of the ingredients that go in, so you know you’ll be in for a healthy, fancy dinner at home. You can use cauliflower as the base for a rich and creamy soup rather than a potato to lighten it up a bit, get fresh fish for the main, and make a berry galette for dessert.

3. Pull out the candles

Whether you’re having take-out or cooking the meal together, make sure you pull out your most elegant candles and light them up. You can even turn down the rest of the lights for a lovely and romantic atmosphere.

4. Don’t forget the music

If you think something is missing, it may be music. When you go out to eat, they always have something playing in the background. Whether you choose Beethoven or Pearl Jam, put on something that makes you both happy.

5. Make sure you interact

Even before the pandemic, the problem is that so many of us tend to hunker down with our partners and not interact. We put on a movie, maybe pour some wine, and call it a night. Shake things up! Put on music you can dance to and make your living room your dance floor. If you have a yard, get out there and play mini-golf or bocce ball.

Swimming under the stars is romantic too if you have your own pool. And if the weather is inclement, trot out some of those board games like Scrabble or Boggle to engage your minds.

By blending healthy foods with healthy activities, you can have an enjoyable and memorable healthy date-night-in, whether you’re newly dating or married for a decade or more!

Have you ever heard of nightshades?  To be honest, it’s a term I didn’t hear until recent years, so I completely understand if you haven’t heard of it yet.  These are simply a group of fruits and vegetables in the family of plants known as solanum. Plenty of rumors abound as to whether these shady garden growers are good or bad for you, but I’m here to give you the basic insight on what they are.

Which fruits and veggies fall into the nightshade category?

• Tomatoes – You’ll get plenty of vitamins A and C plus lycopene, the antioxidant that can reduce inflammation markers and lower your risk for health issues.
• Eggplants – With plenty of dietary fiber, eggplants keep things moving and could contribute to heart health.
• Potatoes – Potatoes possess plenty of potassium, manganese, and vitamin B6, though the skin should be on to get the most out of them (just clean it vigorously!).
• Peppers – All peppers have an abundance of vitamin C and can help you better absorb iron. In the case of chili peppers, the capsaicin they contain ironically may quell heartburn.

So, what about those rumors?

They have largely to do with causing inflammation.  Everybody is different, so this isn’t a hard and fast rule. Nightshades contain alkaloids, which may affect those with certain conditions differently. The same goes for another compound they contain called solanine that can irritate arthritis pain, cause inflammation, or lead to digestive issues. It might be best for those with autoimmune diseases to eliminate them from their diets.

Those with inflammatory bowel disease (IBD) may want to avoid them as well. Leaky gut sufferers may find eating these foods causes them more gastrointestinal distress. If you’ve been diagnosed with autoimmune disorders or IBD, you can try an elimination diet to avoid nightshades and see if that helps you feel better.

For those that can eat nightshades without aggravating health conditions, you’ll be treated to a diet rich in vitamins and minerals plus gobs of fiber. If you do find eliminating nightshades helps you feel better, and you don’t have any conditions you’re aware of, it might be time to visit your doctor to determine the root cause.

A lot of people can safely eat nightshades without consequence.

For those that can’t, you can substitute sweet potatoes for white potatoes, use pesto sauce rather than tomato sauce when making Italian dishes, eat citrus fruits, and fill your plate with leafy greens.

Other ways to lower alkaloid content in nightshades is to avoid green tomatoes and to peel your potatoes completely and then cook them thoroughly before consuming.

How do you tolerate nightshades?

Not that there’s a right or wrong way to grocery shop, but I’ve found a few tricks to help my grocery trip be the most successful over the years.

These tips help me to shop smart, get the healthiest foods available, and save money while doing so. Sure, your shopping routines and personal preferences might avoid overly processed offerings or altering recipes to include what’s in season, but there are a few more things you might consider when you’re filling up your grocery cart.

These tips will help you tighten up your healthy eating track.

Buy Local

When you shop at your local supermarket, you might think that you’re getting foods from your local area. That’s not always the case, though, so check where things are packaged. You might live in Florida and find your strawberries or lettuce have been shipped all the way from California. To ensure you get the freshest produce, find your local farmer’s market or sign up for a CSA. You’ll also be supporting local farmers and your community while eating the tastiest produce available.

Don’t Buy Washed Greens

It might look more appealing in the packaging, but those bags of lettuce and spinach leave room for error. In fact, they’re the most common victims of listeria and E. coli outbreaks. Instead, buy a head of lettuce and wash it yourself.

Choose wild-caught, pasture-fed, and free-range whenever possible

If you’re a meat-eater, it’s important to buy the healthiest version possible. Reach for organic options that are free of hormones and antibiotics.

Stock up on frozen items

You may think that frozen vegetables may not be as healthy as fresh vegetables, but this isn’t true. They’re often flash-frozen at the peak of freshness, and can still pack a nutritional punch into any meal you have on your menu for the week. These are great to have stashed away for the busy nights when you don’t have a lot of time to prepare dinner. I love to stock up on these when there are Buy One Get One Free sales. These sales show up quite often, so be sure to keep an eye out the next time you shop.

Avoid Long Ingredient Lists

As much as possible, avoid items with a long ingredient list. I try to stick to 7 or fewer ingredients and look for alternatives for any products that have a long ingredient label.

Make a Plan Ahead of Time 

This might sound obvious, but don’t go shopping without a grocery list. It can sometimes be the most time-consuming part of the grocery shopping experience, but having a plan sets you up for the most successful grocery store run you can have.  This cuts down on excess items and extra spending, making sure you have the precise amount you’ll need for the week without having to run out and grab one more ingredient to prepare your dinner.

With these tips, you’ll be buying the best foods for you and your family in the smartest way possible. What is your typical grocery store experience like? Do you plan ahead, or wing it? Comment below and let me know!