How to Distinguish Natural Honey and Artificial Honey?!

Humans have been using natural honey as early as 2,500 years ago. Honey is a gift from nature (or honey bees, to be more accurate) that do wonders. It has many useful applications throughout human history since it was being discovered. Natural honey is used in cooking, for beauty/wound/disease management, help weight loss, is an energy source for our body is rich in vitamins and minerals, has anti-inflammatory and anti-fungal properties, for pest control and many more. As we know, honey is usually expensive, and there are manufacturers out there making imitation honey to satisfy consumers' need. You may want to know how to tell the real honey from the artificial one. This is to prevent you overpaying for honey that is claimed "pure", where in fact, it is not.

There basically are three classes of honey: Natural (pure), adulterated and artificial. Natural honey is the purest of all, which is made from raw honey and rather pricey. Adulterated honey contains natural honey but with other added ingredients. Artificial honey is not honey at all, but made of syrup from sugar or corn, additives and food coloring mimicking the real. This article will show you how to distinguish natural honey, artificial honey and everything in between, so you know what you are paying for.

Instructions:

• Read the Label

Honest manufacturers will list all the ingredients on the container. If the honey is not pure, it should say so on the label, including the percentage of real honey (if any) that is in the bottle.

• Finger Feel

Rub some "honey" between your index finger and thumb until it disintegrates (some will be absorbed into your skin; pure honey is a good skin regimen). Natural honey is not sticky, but it would not be the case if sugar or artificial sweetener is added. You can easily feel the difference after rubbing.

• Paper Test

Place a few drops of "honey" on a notebook paper or tissue paper. Pure honey would not perforate the paper for a long time. This is because real honey does not contain water (0%).

• Ant Experiment

Ants love sweets. Drop some honey where you see ants. Bees instinctively build beehives on trees and between rocks. They add an additive to the honey in order to protect it from pests (i.e. ants). Ants will not disturb natural honey.

• Raw Egg Test

Mix "honey" with an egg yolk (no white) in a bowl. Give the "honey" and yolk a good beat with a fork. If the honey is pure, the yolk will look like it's been cooked after beating. The yolk will appear it has no affect from the artificial and adulterated honey -- still looking raw.

• The Water Method

Fill a glass of water and add one tablespoon of "honey" into the water. Pure honey will lump and settle at bottom of glass. Adulterated and artificial honey will start dissolving in water.

• Use Bread

Spread "honey" on a slice of bread. Natural honey will harden the bread in minutes. Adulterated and artificial honey will "wet" the bread because of the water content.

• Feel in Your Throat Method

Real honey will give you that "tingling" feel just before swallowing behind your mouth. Adulterated and artificial honey cannot achieve and give that sensation like real honey would; you will be tasting and swallowing like ordinary sugar water.

• The Shelf Life Test

Pure honey will crystallize over time. Imitation honey will remain looking like syrup, no matter how long it is stored.

• Light a Fire

Dip the tip of a matchstick in "honey", and then strike it to light. Natural honey will light the match easily and the flame will burn off the honey. Fake honey will not light because of the moisture it contains.

• The Microwave Oven Test

Add 2 to 3 tablespoons "honey" in a microwave-proof bowl. Heat "honey" on high power until hot. Natural honey will caramelize quickly and will never become foamy. Adulterated and artificial honey will become bubbly and difficult to caramelize.

Tips & Warnings

• If all possible, buy directly from the beekeeper. Many beekeepers sell honey directly at their bee farms to consumers. You can also use the opportunity to ask questions regarding how their bees are raised, what flowers are used to produce the honey, and many educational information about honey bees.
•   Pure honey contains 0% water. Water will promote fungi growth, and bees do not want that happen to their combs.
• Do not feed pure honey to infants under 1 year of age. Depending on the kind of pollen used to produce the honey, it is known that certain honey contain a bacteria that will cause stomach cramp and blood poisoning, that the immature immune system cannot handle.

Things Your Eyes Say About Your Health

Glaucoma and cataracts aren't the only problems that can be seen by gazing into someone's eyes.
Looking people straight in the eye may or may not reveal their honesty but the eyes *can* tell you about cholesterol, liver disease, or diabetes, if you know what to look for.

"The eye is a unique window into health, It's the only place in the body where, without surgery, we can look in and see veins, arteries, and a nerve (the optic nerve)."

The eyes' transparency explains why common eye diseases such as glaucoma, cataracts, and macular degeneration can be detected early with regular eye exams.

Unfortunately, people get busy and delay not only eye exams but regular physicals. That's why eye doctors sometimes discover other issues, like diabetes or high blood pressure. Especially vulnerable people like caregivers, who worry about others around them while neglecting care for themselves.

1. Disappearing eyebrows

What it means: Shaved eyebrows are a fad (or fashion, if you will) in some circles. But when the outer third of the brow (the part closest to the ears) starts to disappear on its own, this is a common sign of thyroid disease either hyperthyroidism (overactive thyroid gland) or hypothyroidism (underactive thyroid gland). The thyroid is a small but critical gland that helps regulate metabolism, and thyroid hormones are among those critical to hair production.

More clues: Brows tend to thin with age naturally. But with thyroid disease, the brow-hair loss isn't evenly distributed; it's a selective dropout on the ends. There's usually a loss of hair elsewhere on the body, too, but the brows are so prominent, it's often noticed here first. Early graying is a related sign of a thyroid problem. Women are more often affected than men, and hyperthyroidism especially strikes women in their 20s and 30s.

What to do: Mention this symptom to a dermatologist or your regular doctor. Most other symptoms of both hyper- and hypothyroidism are notoriously broad and general. Before you see a doctor, make note of any other changes you've noticed, possibly concerning weight, energy levels, bowel or menstrual regularity, mood, or skin changes.

2. A stye that won't go away

What it means: The vast majority of the time, a small, raised, often reddish bump along the inner or outer eyelid margin is just an unsightly but innocuous stye (also called a "chalazion"). But if the spot doesn't clear up in three months, or seems to keep recurring in the same location, it can also be a rare cancer (sebaceous gland carcinoma).

More clues: Actual styes are plugged-up oil glands at the eyelash follicle. Fairly common, they tend to clear up within a month. A cancerous cyst that mimics a stye, on the other hand, doesn't go away. (Or it may seem to go away but return in the same spot.) Another eyelid cancer warning sign: Loss of some of the eyelashes around the stye.

What to do: Point out a persistent stye to an ophthalmologist (a medical doctor who specializes in the eye). A biopsy can confirm the diagnosis. The stye is usually removed surgically

3. Bumpy yellowish patches on the eyelid

What it means: Xanthelasma palpebra, the medical name for these tiny yellow bumps, are usually a warning that you may have high cholesterol. They're also called "cholesterol bumps" -- they're basically fatty deposits.

More clues: Sometimes people mistake these bumps for a stye, but with xanthelasma, there tends to be more than one bump and they're quite small.

What to do: See your doctor or a skin or eye specialist. A diagnosis can usually be made by sight. An ophthalmologist can also examine the eye and see deposits; for this reason, in fact, sometimes high cholesterol is first diagnosed during a routine eye exam. The problem usually isn't serious and doesn't cause pain or vision problems. A physician will also evaluate you for other signs of coronary artery disease.

4. Burning eyes, blurry vision while using a computer

What it means: You might be a workaholic, and you definitely have "computer vision syndrome" (CVS). The eyestrain is partly caused by the lack of contrast on a computer screen (compared with ink on paper) and the extra work involved in focusing on pixels of light. What's more, by midlife the eyes lose some of their ability to produce lubricating tears. Irritation sets in, adding to blurriness and discomfort.

More clues: Does the problem worsen in the afternoon (when the eyes tend to become drier)? Is it worse when you're reading fine print (more eyestrain)? People who wear glasses or contacts tend to be bothered more by CVS. Sometimes the problem is made worse by a fan positioned so it blows right in the face, noting that the air further dries tired eyes.

What to do: Reduce glare by closing window shades, investing in a computer hood, or checking out antireflective coating for your glasses (if you wear them). Simply tinkering with the contrast of your screen can help, too. White areas should neither glow brightly like a light source nor appear gray. Flat-panel LCD display screens (like those on laptops) cause less eyestrain than older models. Keep reference material close to the same height as your monitor, giving your eyes a break from having to refocus so much.

5. Increasing gunk in the eye

What it means: Blepharitis, inflammation of the eyelids, especially at the edges  can have several causes. Two of them, surprisingly, are conditions better associated with other body parts: scalp dandruff and acne rosacea (which causes flushed red skin, usually in the faces of fair-skinned women at midlife).

More clues: The eyes may also feel irritated, as if specks have gotten in them. They may burn, tear, or feel dry. The crusty debris tends to gather in the lashes or the inner corners of the eyes, or even on the lids.

What to do: With clean hands, apply a warm, damp washcloth to the eyes for about five minutes at a time to loosen debris and soothe the skin. See a doctor, who may prescribe an antibiotic ointment or oral antibiotics, as well as artificial tears.

6. A small blind spot in your vision, with shimmering lights or a wavy line

What it means: An ocular migraine (also called an "ophthalmic migraine," "optical migraine," or "migraine aura") produces this disturbed vision, with or without an accompanying headache. Changes in blood flow to the brain are thought to be the cause.

More clues: The visual distortion starts in the center of the field of vision. It might appear as a bright dot, dots, or a line that can seem to move and disrupt your ability to see properly, as if you were looking through a pocked or cracked window. It's painless and causes no lasting damage. Individuals seem to have different triggers (ranging from chocolate, caffeine, and alcohol to stress). A headache, possibly severe enough to cause nausea, sometimes follows.

What to do: If you're driving, pull over until the phenomenon passes (usually within an hour). Do have an eye specialist check it out if vision impairment lasts more than an hour or so, to rule out serious problems such as a retinal tear; or if you also experience other symptoms elsewhere that could indicate stroke or seizure (such as fever, loss of muscle strength, or speech impairment).

7. Red, itchy eyes

What it means: Many things can irritate eyes, but itchiness accompanied by sneezing, coughing, sinus congestion, and/or a runny nose, usually screams "I'm allergic!" When the eyes are involved, the trigger is usually airborne, like pollen, dust, or animal dander.

More clues: An eye allergy can also be caused by certain cosmetics or ointments. Some people, for example, are allergic to the preservative in eye drops used to treat dry eyes.

What to do: Staying away from the allergic trigger is the usual treatment. Antihistamines can treat the itchiness; those in eye-drop or gel form deliver relief to the eyes faster. If the problem turns out to be an allergy to eye drops, look for a preservative-free brand.

8. Whites of the eye turned yellowish

What it means: Two groups of people most often show this symptom, known as jaundice: Newborns with immature liver function and adults with problems of the liver, gallbladder, or bile ducts, including hepatitis and cirrhosis. The yellow in the white part of the eye (the sclera) is caused by a buildup of bilirubin, the by-product of old red blood cells the liver can't process.

More clues: "Other tissues of the body would have the same look, but we can't see it as clearly as in the whites of the eye," says ophthalmologist Iwach. (Skin can also turn yellowish when a person consumes too much beta carotene found in carrots but in those cases the whites of the eyes remain white.)

What to do: Mention the symptom to a doctor if the person isn't already under care for a liver-related disease, so the jaundice can be evaluated and the underlying cause treated.

9. A bump or brown spot on the eyelid

What it means: Even people who are vigilant about checking their skin may overlook the eyelid as a spot where skin cancer can strike. Most malignant eyelid tumors are basal cell carcinoma. When such a tumor appears as a brown spot, then  as with any other form of skin cancer it's more likely to be malignant melanoma.

More clues: Elderly, fair-skinned people are at highest risk. Look especially at the lower eyelid. The bump may look pearly, with tiny blood vessels. If the bump is in the eyelash area, some eyelashes may be missing.

What to do: Always have any suspicious skin spots or sores checked out by a dermatologist, family physician, or eye doctor. Early detection is critical, before the problem spreads to nearby lymph nodes.

10. Eyes that seem to bulge

What it means: The most common cause of protruding eyes is hyperthyroidism (overactivity of the thyroid gland), especially the form known as Graves' disease. (Former first Lady Barbara Bush has it.)

More clues: One way to tell if an eye is bulging is to see whether there's any visible white part between the top of the iris and the upper eyelid, because normally there shouldn't be. (Some people inherit a tendency toward eyes that bulge, so if the appearance seems to run in a family, it probably isn't hyperthyroidism.) The person may not blink often and may seem to be staring at you. Because the condition develops slowly, it's sometimes first noticed in photos or by the occasional visitor rather than by someone who lives with the person every day.

What to do: Mention the symptom to a doctor, especially if it's present in tandem with other signs of Graves' disease, including blurry vision, restlessness, fatigue, increase in appetite, weight loss, tremors, and palpitations. A blood test can measure thyroid levels. Treatment includes medication and surgery.

11. Sudden double vision, dim vision, or loss of vision

What it means: These are the visual warning signs of stroke.

More clues: The other signs of stroke include sudden numbness or weakness of the arm or leg or face, typically on just one side of the body; trouble walking because of dizziness or loss of balance or coordination; slurred speech; or bad headache. In a large stroke (caused by a blood clot or bleeding in the brain), these symptoms happen all at once. In a smaller stroke caused by narrowed arteries, they can occur across a longer period of minutes or hours.

What to do: Seek immediate medical help by calling 911.

12. Dry eyes that are sensitive to light

What it means: Sjogren's (pronounced "show-grins") syndrome ,also known as (Mikulicz disease) is an immune system disorder. It impairs the glands in the eyes and mouth that keep them moist.

More clues: Sjogren's usually affects women over age 40 with autoimmune disorders such as rheumatoid arthritis or lupus. Usually the eyes and mouth are affected together. The person may also have vaginal dryness, dry sinuses, and dry skin. Because of a lack of saliva, it can be difficult to chew and swallow.

What to do: A doctor can diagnose Sjogren's through testing. Artificial lubricants (such as artificial tears) are usually necessary to protect the eyes, as well as to improve eating. Drinking plenty of water also helps.

13. Sudden difficulty closing one eye, inability to control tears in it

What it means: Bell's palsy is an impairment of the nerve that controls facial muscles (the seventh cranial nerve), causing temporary paralysis in half the face. It sometimes follows a viral infection (such as shingles, mono, or HIV) or a bacterial infection (such as Lyme disease). Diabetics and pregnant women are also at higher risk.

More clues: Half of the entire face, not just the eye, is affected. Effects vary from person to person, but the overall effect is for the face to appear droopy and be weak. The eyelid may droop and be difficult or impossible to close, and there will be either excessive tearing or an inability to produce tears. The effects tend to come on suddenly.

What to do: See a doctor. Most cases are temporary and the person recovers completely within weeks. Rarely, the condition can recur. Physical therapy helps restore speaking, smiling, and other tasks that require the facial muscles working in unison, and it also helps avoid an asymmetrical appearance. Professional eye care can keep the affected eye lubricated and undamaged.

14. Blurred vision in a diabetic

What it means: Diabetics are at increased risk for several eye problems, including glaucoma and cataracts. But the most common threat to vision is diabetic retinopathy, in which the diabetes affects the circulatory system of the eye. It's the leading cause of blindness in American adults.

More clues: The changes linked to diabetic retinopathy tend to show up in people who have had the disease for a long time, not those recently diagnosed. The person may also see "floaters," tiny dark specks in the field of vision. Sometimes diabetes causes small hemorrhages (bleeding) that are visible in the eye. There's no pain. People with poorly controlled blood sugar may have worse symptoms.

What to do: Someone with diabetes should have a dilated eye exam annually to catch and control the earliest stages of retinopathy, glaucoma, cataracts, or other changes  before they manifest as changes you're aware of.

To Buy or Not to Buy Organic?!

Is organic food really much better for you?

Prior to the Second World War, there was no need for organic food because of the care taken with the soil and the purity that was maintained with the fruits and vegetables being grown in that soil. In fact, fruits and vegetables were organic without being labeled as such. However, in nature, “perfect” fruit has always been rare. One of the reasons that chemicals started being added to fruits and vegetables was to improve their appearance. The organic apple is smaller, has a duller sheen, and the skin is a subtle blend of colours and imperfections. Chemicals were also added to keep the bugs away and prolong shelf life.
If a food has a “certified organic” label, with a code beginning with a 9, it means that each ingredient and every process qualifies it as organic and chemical free. Organic foods contain no:

• Preservatives, pesticides, artificial fertilizers or food colouring; these chemicals affect digestion and immunity, causing food sensitivities, allergies and other illness.
• Genetically modified ingredients, which result in new proteins being formed. Remember, adverse reactions to foods often occur because the body cannot break down proteins.
• Heavy or unnecessary antibiotics; only antibiotics that are necessary for individual animal treatment are used.

Also, organic food is grown in nutrient-rich soil that is rotated regularly. An organic apple has ten times more nutrients than non-organic. As a result, organic foods taste better than non-organic foods!

One excuse I often hear is that they cost more and "I can't spend a penny more for groceries." I also hear "What I do is not going to make enough difference to matter." I was also told by one person that their spouse read that everything that was labeled "organic" was not necessarily so. Is that true and, if so, how does a person know if something really is organically grown?

These are some common objections:

1) How can you be sure that food labeled "organic" really is organic?
Use of the term is regulated by the United States Department of Agriculture. In order to put the word "organic" on a food label, the grower or producer must get the product certified as organic by a USDA-accredited certifier. Those who knowingly label or sell non-organic products as "organic" can be fined up to $11,000 for each violation. The word "organic" is becoming little more than a money-maker for corporations who want to jump on the bandwagon.

A "certified organic" product can actually have a mix of organic and conventional ingredients. In fact, under the law, you could manufacture "organic beer" with completely conventional hops, label it "USDA Certified Organic," and charge a premium price for it, hops are allowed to be non-organic under USDA Certified Organic products.

As Farm Wars puts it:

"It's like putting gasoline in a glass of pure water and charging a premium for that water because it only contains 30 percent of the contaminant. 30 percent contamination is probably better than 100 percent, but would you want to drink it? The whole glass of water is poisoned due to the gasoline, yet the companies selling this product would like you to believe that because it contains pure water it is good."

2) What exactly does "organic" mean?
On a food label, "organic" means the food was produced without synthetic pesticides or fertilizers, sewage sludge, genetic engineering or irradiation. In the case of animal products, it additionally means the animal received no antibiotics or hormones and was fed organic feed containing no animal by-products. An organic label also means animals had access to the outdoors, though "access" is not defined in a meaningful way, which makes this the weakest provision of the regulations.

3) Are some foods with an "organic" label more organic than others?
Yes, among processed foods with multiple ingredients, those displaying the USDA organic seal and/or called "organic" on the front label have the most organic content: at least 95 percent. Those labeled "made with organic ingredients" on the front may be as little as 70 percent organic. (The latter cannot display the USDA's organic seal, but may display the logo of the certifying agent.)

4) Is organic food better for the environment?
Yes. By eliminating massive quantities of toxic pesticides and synthetic fertilizers used in conventional farming, organic methods help protect the health of our air, water and soil. Another benefit of organic food is that it does not add to the problem of antibiotic resistance which makes antibiotics ineffective for treating illness because antibiotic use in organically-raised animals is not allowed.

5) Is organic food safer for you to eat?
Yes. Unlike conventionally produced food, organic food exposes you to no synthetic pesticides or growth hormones. Many of these substances have been proven to cause cancer, birth defects and damage to the nervous and reproductive systems in animal studies, though at higher levels than commonly found in food. What has not been studied is whether exposure to low levels of these substances, individually or in combination as happens in the real world as distinct from the lab also has adverse health effects. In the absence of this information, the safest course is not to expose yourself to chemicals designed and proven to kill other forms of life. This is especially true for children, as their developing nervous and endocrine systems put them at much greater risk of harm than adults.

6) Is organic food worth the extra cost?
Yes, in the sense that you really do get extra value in the form of safer food that's better for the environment. But you still might not be able to afford a diet of it. If so, try picking and choosing your organic purchases. A study by the Environmental Working Group of 43 fruits and vegetables shows that you can reduce your pesticide exposure from produce by up to 90 percent by avoiding the twelve most contaminated fruits and vegetables and eating the least contaminated instead. If you have young children, a high priority might be organic milk.

7) Will your purchases make a difference?
Yes. The reason organic food is now the fastest-growing sector of the food industry is that consumers like you have shown they want it by buying it. There is, in fact, no other way to promote organic food than by buying it and encouraging others to do the same.

8) Is organic food always the best choice?
Not necessarily. Locally grown conventional food that travels a hundred miles to get to you may be a better choice than organic food grown 1,500 miles away. Why? Because transporting food a short distance causes much less global warming pollution. That local farm is also preserving open space in your area and contributing to your local economy.
Better yet, get food that is both local and organic.
Finally, it's worth noting that when it comes to what is best for the earth and human health, the USDA's organic standards are not the be-all and end-all. Some farmers have their own standards that might allow the occasional use of an antibiotic to treat real illness or a chemical to control a catastrophic pest outbreak (which would prevent organic certification), but actually do much more on a day-to-day basis to cultivate naturally fertile soil, promote biodiversity, provide for animal welfare, keep water supplies safe, protect agricultural workers' health and grow safe, delicious, nutritious food.

To Buy or Not to Buy Organic

Organic food was once only available at health food stores, marketed to consumers willing to pay extra for natural, environmentally friendly foods. Today, it's available at most grocers. People who buy organic are seeking assurance that food production is gentle to the earth, and/or they're looking for safer, purer, more natural foods. But with today's shrinking dollar, is buying organic worth the extra cost?

Buy Organic: Peaches

Going organic is good for you and the Earth, but if you can't always afford it  since organic can cost 50%-100% more  experts recommend spending most of your organic food dollars on produce and the foods you eat most often. The Environmental Working Group, a nonprofit organization in Washington, D.C., recommends going organic on produce that is most susceptible to pesticide residue, like peaches.

Buy Organic: Apples

Apples are a good source of fiber especially if you eat the peel. The peel also has healthful phytochemicals that may reduce your risk of cancer and heart disease. But the peel is also where pesticides accumulate. So buying organic apples is a good use of your organic food dollars. If you can't afford to buy organic apples, scrubbing their skins under running water can help reduce pesticide residues, too.

Buy Organic: Sweet Bell Peppers

While bell peppers are among those vegetables with higher pesticide residues, the USDA makes no claims that organic foods are safer, healthier, or more nutritious than conventional foods. Government limits set safe levels of pesticide use in growing and processing foods and residue allowed on foods. Although some pesticide levels are assumed to be safe, the chemicals used are toxic. Because kids' immune systems may not be fully developed, they may be at greater risk from some pesticides than adults.

Buy Organic: Celery

A crunchy, low-calorie vegetable with a bit of vitamins A, C, and K, folate, potassium, and manganese, one large stalk of celery only contains about 10 calories. Whether or not you buy organic celery, you can do your part to reduce pesticide residues, dirt, and bacteria by thoroughly washing the stalks under streaming water. Do not use soap

Buy Organic: Nectarines

This juicy fruit is rich in vitamins A and C, niacin, and potassium. An average-sized nectarine contains about 65 calories. Scrub or remove the peel to help reduce pesticide residues.

Buy Organic: Strawberries & Cherries

Strawberries and cherries are a great source of vitamin C. And while buying organic berries may give you a lot of bang for your organic buck, you may also want to consider buying local. Locally grown foods are usually fresher and kinder to the environment than produce that's been trucked across the country in energy-consuming vehicles.

Buy Organic: Pears

Pears rank second to the apple as the most popular fruit. A medium-sized pear contains about 103 calories and is a good source of health-promoting vitamin C and fiber. But they frequently have higher pesticide residues than many other fruits. The USDA has found almost 30 pesticide residues on pears. It's a good idea to scrub a pear's skin to reduce pesticide residue and bacteria, even in organic pears.

Buy Organic: Grapes

Grapes are a delectable low-calorie snack or dessert. One cup contains about 104 calories and is packed with vitamins C and K. Raisins (dried grapes) are also a good source of iron. Try to avoid imported grapes, which often have higher pesticide residues, but don't eliminate them from your diet if you can't always buy organic. Consider buying organic grapes for children and if you're pregnant.

Buy Organic: Spinach & Lettuce

Spinach  a great source of protein, vitamins A, C, E, and K, thiamin, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese has about 7 calories a cup. Lettuce has about 5 calories per cup. But they also have high levels of pesticide residue  the USDA Pesticide Data Program found 57 pesticide residues in spinach and 51 in lettuce. Buy organic or grow your own (greens do well even in large patio containers).

Buy Organic: Potatoes & Carrots

Potatoes are a good organic purchase especially since most conventional potatoes are pesticide intensive crops. They are a good source of vitamin C, vitamin B6, potassium, manganese, and fiber. A medium-sized baked potato contains around 161 calories without the fixings. Sweet, crunchy carrots are loaded with vitamins A and K and are a good source of fiber.

Buy Organic: Milk

Cows raised on conventional farms are often given recombinant bovine growth hormone (rBGH) to increase the amount of milk they produce. Does rBGH pose a health hazard to humans? Scientists don't agree. But if you have an infant or child who drinks milk, consider taking precaution and choosing rBGH-free or organic. Organic milk comes from cows that have not been given antibiotics or hormones. Many conventional brands are rBGH-free but aren't labeled as such.

Buy Organic: Beef

According to the Organic Trade Association, livestock on an organic farm cannot be given antibiotics or growth hormones unnecessarily  a common practice in conventional agriculture. Some experts think using antibiotics this way may contribute to the rise of superbugs. And although the risk to humans isn't clear, added hormones do show up in supermarket beef.

Buy Organic: Peanut Butter

Kids tend to eat a lot of peanut butter, so you may want to make sure they're not ingesting chemicals along with a PB sandwich. And peanut butter made from just organic peanuts and salt is healthier than conventional peanut butter with added hydrogenated oils and sugar. The natural oils in organic peanut butter may separate and form a layer on top of the jar if so, just stir it all up so it's creamy again.

Buy Organic: Baby Foods

Because kids' immune systems are not fully developed, they may be at greater risk from some pesticides than adults. Feeding them organic baby food provides peace of mind and ensures you give your baby the best start.

Look for the USDA Organic Seal

Don't confuse "free-range," "hormone free" or "natural" with organic. Look for the organic seal which means the food is grown, harvested, and processed according to USDA standards that include restrictions on amounts and residues of pesticides, hormones, and antibiotics. Natural pesticides are allowed. Organic foods cannot be treated with any sewage sludge, bioengineering, or ionizing radiation.

Buy Conventional or Local: Papayas &Mangoes

The Environmental Working Group lists several foods as having the least pesticide residues and not worth spending the extra money to buy organic varieties. Tough peels on some fruits and vegetables absorb much of the pesticide. If you discard the peel, the remaining food has less pesticide residue. Papayas and mangoes are among these foods.

Buy Conventional or Local: Broccoli

The health benefits of conventionally grown produce far outweigh potential risks from pesticide exposure, so enjoy broccoli raw or cooked after washing well. Florets that are dark green, purplish, or bluish contain more beta-carotene and vitamin C than paler or yellowing ones. This vitamin C-packed veggie is also a great source of vitamins A, K, and B6, folate, potassium, and manganese. One cup of raw broccoli has about 31 calories.

Buy Conventional or Local: Cabbage

Cabbage is a great source of vitamins C, K, and B6, as well as folate and manganese. One cup of raw cabbage contains only about 22 calories. Remove and discard the outer layers to cut down on dirt, bacteria, and pesticide residues. (Avoid buying precut cabbage, as the leaves may have already lost their vitamin C.)

Buy Conventional or Local: Bananas

It is a good idea to scrub even produce with inedible skins such as bananas before eating them; that way you keep any contaminates on the skin from spreading to the edible part of the fruit. Bananas are a good source of vitamin C, potassium, and manganese, and a great source of vitamin B6. A medium banana contains about 105 calories.

Buy Conventional or Local: Kiwifruit & Pineapple

An excellent source of vitamins C and K, a medium kiwifruit contains about 46 calories. Pineapple is a great source of vitamin C and manganese. One cup of the fruit contains about 74 calories. Scrub and peel the skins of these fruits before enjoying the sweet flesh.

Buy Conventional or Local: Peas

A half cup of fresh peas contains about 55 calories and is rich in vitamins A, C, and K, thiamin, and manganese. Peas are also a good low-calorie source of protein. A 100-calorie serving of peas (about 3/4 cup) contains more protein than a whole egg or a tablespoon of peanut butter, and has less than 1 gram of fat and no cholesterol. Rinse them before preparing.

Buy Conventional or Local: Asparagus

Asparagus can be found in green and white varieties. Four cooked spears of asparagus contain about 13 calories and are a great source of protein, vitamins A, C, E, and K, thiamin, riboflavin, niacin, folate, iron, phosphorus, potassium, copper, manganese, and selenium. Wash thoroughly before preparing.

Buy Conventional or Local: Corn

A good source of thiamin and folate, one cooked ear of yellow corn contains about 111 calories. Make sure the corn husks are green, tight, and fresh looking. Pull them open a little to make sure that the ear contains tightly packed rows of plump kernels. The kernels should be smaller at the tip of each ear. Large kernels at the tip are signs of overmaturity.

Buy Conventional or Local: Avocados

Avocados are loaded with dietary fiber, vitamin B6, vitamin C, vitamin E, potassium, magnesium, and folate. Avocados contain 60% more potassium per ounce than bananas. This fruit is an excellent source of healthy monounsaturated fat. While it's a good source of vitamin K and folate, an average-sized avocado packs about 227 calories. Wash and remove the skin before enjoying.

Buy Conventional or Local: Onions

A great source of vitamin C, one medium onion contains only around 44 calories. Remove the outer layers of skin before cooking or serving raw.

Understand Organic Terminology

When buying organic, look for the following USDA regulated terms on food labels:

• "100% organic"  This means the food has no synthetic ingredients and can use the organic seal.
• "Organic"  This means the food has a minimum of 95% organic ingredients. It can also use the organic seal.
• "Made with organic ingredients"  This means the food must contain at least 70% organic ingredients. These foods cannot use the seal.
• Meat, eggs, poultry, and dairy labeled "organic" must come from animals that have never received antibiotics or growth hormones.
• Standards for organic seafood and cosmetics have not been set.

Reduce Pesticide Residues

Whether or not you buy organic, you can do your part to reduce pesticide residues on foods with the following tips:

• Wash and scrub produce under streaming water to remove dirt, bacteria, and surface pesticide residues even produce with inedible skins such as cantaloupe. Don't use soap.
• Remove the outer leaves of leafy vegetables.
• Eat a variety of foods from different sources.

Eat Plenty of Fruits and Vegetables

One thing the experts agree on: Regardless of whether you choose locally grown, organic, or conventional foods, the important thing is to eat plenty of produce. The health benefits of such a diet far outweigh any potential risks from pesticide exposure. Government guidelines recommend eating a variety of fruits and vegetables. Adults should aim for 4-5 cups of produce every day for their health-promoting, disease-preventing substances.

Have a lovely night! :)