Why You Should Go Organic

We are bombarded with information about organic foods—yet much of it is conflicting. Some people say it's more nutritious, others say it's not. And isn't it more important to eat food produced locally? The truth is organic agriculture is key to our survival—and there's clear scientific data to back it up. I'm not the first in my family to reach this conclusion. My grandfather, J.I. Rodale, launched Organic Farming and Gardening magazine in 1942, and with it the organic movement (as well as the company that publishes Runner's World). My father supported local farmers. To them, organic was obviously healthier and better for the environment. But in the 1960s, many considered them crazy. So they set out to prove their ideas.

As a result of their efforts and those of others, we can prove organic farming is better for the environment, can stop the climate crisis, and can eliminate toxins from our soil and water. So critical is it that we embrace organic methods that I make this statement: If you do just one thing to change the world, go organic. No choice will have greater positive repercussions for our future. I don't run anymore (I switched to yoga), but my husband is a runner, and many of my colleagues are too, so I understand how deeply you care about keeping your body fit and strong. Here's why going organic is important for you and the landscape you run through.

EAT NUTRIENTS, NOT TOXINS
Organic foods are a healthier choice—and in more than one way. Studies show some organic foods are higher in antioxidants and cancer-fighting nutrients, such as conjugated linoleic acid. They're also healthier because they contain fewer chemicals. In a study published in Environmental Health Perspectives, researchers analyzed urine samples of children who ate a chemical food diet and then samples from the same children after eating an organic diet. They found far fewer chemicals in the children's urine the same day they switched to an organic diet—and a return to high levels when they went back to a chemical diet.

PROTECT YOUR BODY
Most chemicals don't biodegrade over a few months. Some last forever and their impacts are horrible. Arsenic is a prime example. It's used extensively in farming as a pesticide. The EPA lists the safe limit in drinking water wells at 10 parts per billion (ppb), but in many areas around the United States, levels range from 50 to 90 ppb. A recent study published in Environmental Health Perspectives links chronic low-level arsenic exposure to cancer, cardiovascular disease, diabetes, and reproductive and developmental defects.

GET PLENTY OF PROTEIN
Going organic doesn't mean you have to become a vegetarian. Environmental concerns about eating meat come primarily from the methane produced by raising animals in confined lots, which are inhumane, wasteful, and full of diseases, necessitating the overuse of antibiotics. Happily, both meat and dairy products are now produced organically. And while studies have shown that eating too much meat can be unhealthy, animals can be an important component of our nutrition, providing protein, B vitamins, and iron.

SOLVE THE CLIMATE CRISIS
Organic growing methods have a smaller carbon footprint than chemical methods do. In a study commissioned by PepsiCo, an independent researcher found the most significant component of the carbon footprint for Tropicana orange juice (a PepsiCo product) wasn't transportation or manufacturing, but "production and application of fertilizers." The local movement has been important in revitalizing farms. But local chemical farming poisons communities and increases residents' carbon footprint and energy use. Local organic farming cleans up communities and decreases carbon production and energy use, making it the best choice for ourselves and the environment.

ENJOY THE TASTE!
There may not be scientific proof to back this up, but organic produce has overcome its once-negative reputation as bland-tasting. Organic foods are fresh and flavorful. They look just as good as, if not better than, produce from chemical farms, and taste even better—especially if grown locally. And eating organic does not condemn you to a diet of nuts and tofu. Today, you can find organic versions of the most popular foods, including runner favorites such as pasta, peanut butter, and even dark chocolate—a postrun treat that's good for your body, the earth, and even your taste buds.

Adapted from Organic Manifesto: How Organic Farming Can Heal Our Planet, Feed the World, and Keep Us Safe, by Maria Rodale (March 2010, Rodale).


According to a study from the University of Washington, people who eat organic foods reduce their pesticide intake by as much as 90 percent.

Organic soil contains mycorrhizal fungi. They remove greenhouse gasses from the air, reducing the climate crisis.


What's Organic, Anyway?
How to decode the claims on food labels
By Joanna Sayago Golub

100 PERCENT ORGANIC
Must contain only organically produced ingredients and processing aids. These foods can carry the USDA Organic seal.

ORGANIC
Must contain at least 95 percent organically produced ingredients (remaining ingredients must be approved). Can also carry the USDA Organic seal.

MADE WITH ORGANIC INGREDIENTS
Processed products that contain at least 70 percent organic ingredients. Will not have the USDA Organic seal.

NATURAL
Term often refers to food without artificial ingredients or preservatives, but (aside from poultry and meat) no official standards legally define it.


Shop Smart
USING DATA FROM the USDA and FDA, the Environmental Working Group found the 12 vegetables and fruits below contain more pesticides than any other produce items. Buy them organic whenever you can.—Joanna Sayago Golub

1 PEACHES
2 APPLES
3 SWEET BELL PEPPERS
4 CELERY
5 NECTARINES
6 STRAW BERRIES
7 CHERRIES
8 KALE
9 LETTUCE
10 IMPORTED GRAPES
11 CARROTS
12 PEARS

When should you spend the extra cash (and make the extra effort) to buy organic food? Here's how to weigh the benefits

Head to the grocery store these days, and almost everything on your shopping list has an organic equivalent. And not just strawberries and spinach. You can buy organic cereal, soup, chicken, string cheese, and yes, even organic hot dogs. Since 2002, when farmers and manufacturers were expected to fully comply with the organic standards set by the U.S. Department of Agriculture, the availability of organic products has skyrocketed. Once confined to co-ops and out-of-the-way health-food stores, organics are now found on the shelves of 73 percent of U.S. supermarkets, some of which, like Safeway and Giant Foods, have recently launched their own brands of organic breads, cereals, juices, and other foods. Even Wal-Mart sells organic produce. Which is all good news for runners looking for the healthiest meals possible.

Organic foods, including produce, meats, grains, and ingredients used to make various products, must be grown without the use of potentially harmful pesticides, chemical fertilizers, antibiotics, or growth hormones. "We get healthier food when we eat organic," says Natalie Ledesma, R.D., of the University of California at San Francisco's Comprehensive Cancer Center. "There are studies that suggest organic produce has higher nutrient levels and studies connecting health risks to the hormones and antibiotics" used in conventional animal products. Some nutritionists argue the differences are negligible, but eating an organic diet is greater than the sum of its parts, Ledesma says, because like a savings account, the benefits accumulate over time.

Still, even with the introduction of lower-cost supermarket brands, conventional foods have one irresistibly attractive quality: price. Organic fruits and vegetables typically cost 10 to 30 percent more, and frozen produce, meats, eggs, milk, and processed foods like cereals, soups, and salad dressings run 50 to 100 percent more. So should a runner always shell out the extra cash for the healthier stuff?

Smart Shopping

"There are clear differences among fruits and vegetables in their loads of pesticides," says David Schardt, senior nutritionist at the Center for Science in the Public Interest. "Some make sense to buy organic; others don't matter as much." After analyzing more than 100,000 pesticide tests conducted by the U.S. Department of Agriculture and the Food and Drug Administration, the Environmental Working Group, a watchdog organization based in Washington, D.C., released the "Dirty Dozen," a list of fruits and vegetables with the highest levels of pesticides. "By eating the organic versions of the dirty dozen, you can reduce your exposure to contaminants by 90 percent," says EWG spokesperson Lauren Sucher.

If your budget or options are limited, don't feel bad forgoing organic bananas, peas, and other produce from the EWG's "Consistently Clean" list. Though organic versions of these foods may provide a higher nutrient density, none poses much risk of pesticide exposure; in fact, no contaminants were detected on 90 percent of the conventional avocado, cauliflower, asparagus, and onion samples the EWG analyzed. The reason for the difference in pesticide levels varies from crop to crop; some foods require more pesticides than others, and some have their own protective shell, like the skin of a mango or a banana peel. And buy conventional, too, if you can't find or afford organic produce, says Ledesma. "Eating fruits and vegetables for the multiple nutrients they provide is the more important thing."

Springing for organic meats, poultry, eggs, milk, and other dairy products limits your intake of the antibiotics and growth hormones given to conventionally raised livestock. "These chemicals may contribute to higher cancer rates," says Ledesma. Fish is in a category of its own because, unlike other organic products, no U.S. standards yet exist to govern seafood. Salmon and other seafood labeled organic are certified by an independent group, often European. Britain's Marine Stewardship Council is the leading authority on environmentally sound fishing practices, and its blue "fish forever" label is found throughout the United States. That said, Ledesma says that "wild fish are generally leaner, contain less overall fat, and have higher omega-3 levels. More research is needed, but at this point, I favor wild fish over farm-raised."

Conventional processed foods like pasta, cereals, and salad dressings contain low levels of pesticides to begin with, says Schardt. But buying organic further limits your exposure. "It's good to play it safe and buy organic if you have small kids," says Schardt, "as they're the most susceptible to potential health hazards." Plus, packaged organic foods are good for the whole family because they contain no synthetic dyes or hydrogenated trans fats, and they avoid most preservatives commonly used in conventional foods.

The bottom line is that some foods expose you to more contaminants than others. If you can afford to buy organic all the time, it's better for you--and the planet. But if that means sacrificing your whole paycheck, choose the foods that matter most to you.


Organic Shopping Guide

What does the label mean?

The USDA National Organic Program regulates how the word organic can be used for both domestic and imported foods. The official "USDA Organic" seal signifies a product is at least 95 percent organic. Here's what the other labels mean:

100% Organic All ingredients must be organic
Organic Guarantees 95% of the ingredients are organic
Made with organic ingredients At least 70% of the contents are organic

Spend Wisely

These 12 fruits and vegetables contain the highest levels of pesticides; buy organic to reduce your exposure.

Apples, Bell peppers, Celery, Cherries, Imported grapes , Nectarines, Peaches, Pears, Potatoes, Raspberries, Spinach, Strawberries

Also buy organic meats, poultry, eggs, and dairy to limit your exposure to antibiotics and growth hormones.

Don't Worry (as much)

The pesticide levels of these 12 fruits and vegetables are low to undetectable; okay to buy conventional.

Asparagus, Avocados, Bananas, Broccoli, Cauliflower, Kiwi, Mangoes, Onions, Papaya, Pineapples, Sweet corn, Sweet peas

Choose organic breads, pastas, cereals, and other processed foods when cost and availability allow it.

Courtesy of: RunnersWorld.com