consult with a dietician - key lessons learne

Yesterday I met with Ryan for my final session. I hadn't seen him in awhile due to work travel, but I knew I had to schedule something with him before my move to California this week. We covered the topics of organic foods and daily eating behaviors for longevity, so there's a lot of useful info here.

A. ORGANIC FOODS

1. What does "organic" mean?
-Production method that emphasizes the use of renewable resources and conservation of water/soil
-Organic foods are produced w/o use of conventional pesticides, fertilizers and synthetic ingredients, bioengineering, or ionizing radiation
-Organic meat, poultry, eggs, and dairy products come from animals that are not given antibiotics or growth hormones
-Organic practices promote healthy, humane treatment of animals by providing them with organically grown feed and allowing the animals to have outdoor access, fresh air, water and sunshine

2. Reading organic labels
-The USA has established an organic certification program that requires all organic foods to meet strict government standards. If the product contains the green and white USDA organic seal, the product has been produced/processed according to USDA standards. This seal is voluntary.
-100% organic - the product contains no synthetic ingredients
-Organic - the product is at least 95% organic
-Made with organic ingredients - the product contains at least 70% organic ingredients. A product of this quality does not always use the seal

3. Is organically grown produce superior in nutrition to conventionally grown produce?
-Difficult to prove because there are several variables to control (e.g., soil quality and condition, maturity at harvest) that could influence nutrient content
-Organically fertilized plants have lower levels of nitrates
-Research suggests organic production increases average antioxidant levels by 25%
-Most recent studies looking at organic vs. conventional "matched pairs" suggest higher levels of vitamins, minerals, and antioxidants in organically grown produce

4. Key recommendations
-Buy local whenever possible
-Buy "in-season" produce
-Look for the USDA organic label
-Wash all fruits and veggies thoroughly with running water to reduce dirt and bacteria
-Prioritize. The majority of your organic food dollars should be spent on fruits and veggies because these items are most likely to contain pesticides
-For proteins and meats, buy organic milk, organic eggs that are free range/cage free, wild fish (not farmed), grass-fed beef, and wild game such as bison

Ryan mentioned the DIRTY DOZEN - 12 fruits and veggies that have the highest in pesticide residue, which we should eat organic as recommended by the Environmental Working Group. They are:
-Peaches
-Apples
-Sweet bell peppers
-Celery
-Nectarines
-Strawberries
-Cherries
-Pears
-Grapes (imported)
-Spinach
-Lettuce
-Potatoes

The NOT-SO-DIRTY DOZEN have the lowest levels of pesticide residues:
-Papayas
-Broccoli
-Cabbage
-Bananas
-Kiwi
-Sweet peas (frozen)
-Asparagus
-Mangoes
-Pineapple
-Sweet corn (frozen)
-Avocados
-Onions

B. DAILY EATING BEHAVIORS FOR LONGEVITY

Ryan compiled this list together based on what he learned from textbooks, national recommendations, and current research. He believes that if you can check off each item daily, you can be confident you're eating for longevity.

1. 10 combined servings of fruits and vegetables
They promote anti-cancer and anti-aging. He recommended 3 servings of fruit, and 7 servings of non-starchy veggies. The veggies especially contribute to better health

2. One apple (variety of colors) - great source of soluble fiber, which lowers LDL (Loser cholesterol as he calls it - great way to remember the difference between LDL and HDL), and prevents heart disease. Other good sources of soluble fiber are strawberries, beans, and oatmeal

3. Salad - great source of insoluble fiber, which can help prevent colon cancer
-2 cups romaine lettuce and 1 cup of spinach
-1 whole bell pepper (color variety) - vitamin C
-1/2 cup broccoli - for liver detox
-1/2 cup dried beans (kidney, lentil, garbanzo) - soluble fiber
-3 oz chicken or salmon

4. 18-24 almonds/pistachios/pecans/cashews - super source of mono-unsaturated fats, which lowers LDL and prevents heart disease. This is about 1/4 to 1/2 cup nuts

5. Two servings of yogurt with live and active cultures, or high quality probiotic supplement - which helps create a healthy digestive system. He recommended Greek or keifer yogurt

6. 1 serving of slow cooking oatmeal - soluble fiber which is good for the heart

7. Whey protein shake - protein intake and immune support. This is something I'll consider seriously, since I'm always way below my 30% daily protein goal. To get protein in without going up on carbs/fats, he suggested just mixing whey powder with water.
-Scoop of whey protein
-12 oz iced water
-1/2 banana
-3/4 cup blueberries

8. 90-120 oz filtered water to clean out the system. Ryan recommended drinking 16 oz upon waking, then 16 oz with each meal (assuming 4 meals), which will bring you up to 80 oz. Then drink water at other times to make up the balance.

He mentioned that the latest research shows the value of adding fresh cut limes to water -- the limes create an alkaline environment which cancer cells cannot thrive in. He said he's still learning more about this area, but even if it's nascent research, adding limes will add a nice refreshing taste, which is perfect for summer. I already do it with club soda, and it makes a huge difference in getting me to drink more water.

9. Comprehensive multivitamin/multimineral (B-complex 200-500% RDA) --> serves as an insurance card to make up for whatever nutrients we don't consume on a regular basis

10. 1 gram of EPA fish oil via supplement --> reduce inflammation

11. 2000-3000 IU vitamin D via supplement --> cancer prevention

12. Calcium (1200mg)/Magnesium (500mg) supplement --> bone health

In looking at this list, I was thinking what a challenge it'd be to do this every day! But the purpose of this is not to make us feel guilty or fearful we'll have bad health if we don't follow it regularly. I think the more important point is the importance of eating mindfully and eating for longevity. What that looks like will be different for everyone, so you can choose to incorporate some of the elements above, or include none of them as well. Whatever suits you!

So that is it! I definitely learned a lot of valuable info, and it's motivated me to learn more about nutrition so that I can live a longer and healthier life. That's always worth raising a glass to! Cheers, and I wish you the best on your nutrition journey! :drinker:

Hi TourThePast, I was thrown off initially by the lime recommendation since it's very acidic. But here's an example of an article out there that says how limes/lemons' effect on the body is alkaline: http://www.acidalkalinediet.com/alkaline-diet-for-cancer

As for the multivitamin AND vitamin D supplement, you raise a good point. But for people who don't take a multivitamin, the vit D would be important to add since most people including myself do not get enough. I don't know if I'll run into Ryan this week at the gym, but if I do, I'll ask him about it.