Are Organic Foods Worth the Price?

Q: I recognize the benefits of “clean eating,” which I’m sure includes mostly organic foods (to limit the amount of pesticides/toxins/hormones), but what if the “poor” guy can't afford to buy organic all the time?

Are there particular foods that I should absolutely buy organic? Maybe meat?

A: Very true, organic is not always cheap; however, staying away from packaged/processed foods can still be relatively inexpensive.  Read ingredients and do your best to avoid foods with sodium benzoate, potassium benzoate, and most other preservatives – ascorbic acid (vitamin C) is okay, since it’s a natural preservative.  Sodas, regular or diet, fall into this same category – nothing really good about them.

One consideration – regardless of the amount of pesticides, any fruits and vegetables are better than none – do not stop eating them just because they are not organic.  According to www.foodnews.org, some fruits and vegetables contain more pesticides than others; the “Cleanest 12” (low in pesticides) includes: onions, avocados, sweet corn (frozen), pineapples, mango, sweet peas (frozen), asparagus, kiwi, bananas, cabbage, broccoli, and eggplant.  The “Dirty Dozen” (buy these organic) includes: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, grapes, pears, spinach, and potatoes.  The belief is that foods with a thick skin absorb fewer pesticides.

If the food you buy goes bad before you have a chance to eat it, frozen foods (unprocessed and with no other additives) are equally nutritive as fresh.

In regards to meat – organic may not be as much of an issue as the type of feed.  Grass-fed beef, for example, is lower in saturated fat than corn or grain-fed beef.  Grass-fed cows and free-range chickens may also have a lower presence of bacteria such as e coli.

Sometimes you have to bite the bullet and shell out a little extra cash for your health – it is worth the price, though, since it is literally an investment in your future.

Justin Robinson, MA,RD,CSSD,FAFS,CSCS

Detox Diet Question

Q: What do you think of doing mini-cleanses/detoxification diets? I only ask because I have noticed more frequent upset stomachs within the last six months, or so, and I am wondering if something I am eating is aggravating things. I have read a few articles on “cleansing” programs which basically provide a list of foods that you can eat (mostly fruits, veggies, nuts, lean proteins, legumes) and can not eat (certain fruits, veggies, wheat, sugar, caffeine, alcohol). Their point is that chemicals and toxins from growing and processing foods may take a toll on our digestive systems. Many plans consist of a liquid breakfast/dinner and one solid meal.

I’m only curious in identifying things that upset my stomach . . . but health-wise, I’m wondering if doing a mini version of this would adversely affect me – is it a good idea?

Upset in SD

A: That is actually a good question, one I'm sure many athletes have. My answer – yes and no. The primary concern for any athlete making a dietary change is to eat enough calories to support your training. Inadequate energy (calorie) intake is a huge contributor to overtraining.

In my opinion, if someone exercises enough, drinks enough water, and eats enough fiber – they will be "cleansed" on a regular basis. But, if you are interested in finding out what may be upsetting your stomach, I have two recommendations:

1) Record everything you eat for 3-4 days and leave room on that sheet for comments. Write down how you feel 30-90 minutes after each meal or snack to determine if you can pinpoint what foods might have the most adverse effect. I agree that caffeine, high-sugar foods, dairy, nuts/seeds, and/or roughage vegetables are common triggers to an upset stomach.

OR

2) Do a version of a detox diet in which you do not restrict calories or particular foods, but restrict simple sugars (except during exercise) and any foods with pesticides, preservatives, or other unnatural additives. This is “clean” eating, rather than a temporary cleanse or detox diet. 

For athletes (or anyone who exercises more than five hours per week) I do not believe two liquid meals would provide enough energy to support your training. Any positive effects of the cleansing foods would be negated by the lack of energy intake. 

If a food is truly triggering an upset stomach or digestion problems – one week of eliminating that food should improve symptoms.

Justin Robinson, MA,RD,CSSD,FAFS,CSCS

Rock 'n' Roll Las Vegas Survival Tips

For those of you racing the full or half marathon this weekend, here are a few last-minute Rock 'n' Roll Las Vegas Survival Tips:

1. Join Rehab United for a group dynamic warm-up: 5:30am in front of the Luxor Hotel (street side by the small sphinx statues). Look for the yellow "Run-Fit" shirts.
2. Bring cold weather gear: arm warmers (yes the ones you wear on your bike), cheap cotton gloves (so you don't mind if you lose them), ear warmer (a beanie will make you too warm), and an extra large trash bag to wear like a poncho (keeps in body heat and you can ditch it around mile 2). 
3. Bring your own nutrition (fuel belt, gels etc.) or drink Cytomax during your last tune up workouts over the next 2 days. Never try any new nutrition on race day. Important note - the Cytomax RTD (in the bottle) is different from the powder; the powder has more carbohydrate, whereas the bottle has artificial sweetener. They will likely have the powder on the course. 
4. Try to negative split the race. This is a flat, fast course - so it will be easy to start out fast, but if you conserve early you should have an awesome second half of the race (it may take you that long to truly warm up). Finish strong, finish fast, but most importantly - FINISH WITH A SMILE ON YOUR FACE. 
5. Have fun! You spent $145 on this race - so you might as well make the most of it. Enjoy the weekend in Sin City . . . I know I will! 

Justin 

Justin Robinson, MA,RD,CSSD,CSCS 

Director of Strength & Conditioning 

RU Sports Performance Center 

"Where Athletes Become Champions" (TM) 

www.rehabunited.com