We all know that consumers are becoming more aware and wary of what goes into their bodies.  They’re asking questions, reading labels, and researching food-related topics more than ever before.  Organic food has been rising in popularity despite carrying price tags that are generally higher than their non-organic counterparts, but it seems that people are losing faith in their “organic” labels and beginning to look more at foods that are “natural.”

What’s that mean, you’re asking?  It goes back to the label reading that I mentioned before. Natural foods usually have far fewer ingredients than your average packaged foods, which probably means fewer additives and preservatives.  Natural foods have the core building blocks of a specific food product—and that’s it.  One simple example: apple sauce.  We looked specifically at Mott’s Original Apple Sauce and Mott’s Original Natural Apple Sauce.  Mott’s Original Apple Sauce has these ingredients listed: APPLES, HIGH FRUCTOSE CORN SYRUP, WATER, ASCORBIC ACID (VITAMIN C).  If you look at the ingredients for Mott’s Original Natural Apple Sauce you’ll find one less ingredient—no high fructose corn syrup, so essentially, the applesauce is unsweetened.  A lot of people are very wary of high fructose corn syrup, so the “natural” label is important to them.  This is just one simple example.

According to Amy Sousa, senior research analyst at The Harman Group and co-author of the research firm’s Organic and Natural 2012 Report, “Organic is important, but it really comes down to ingredient lists more and more.  Consumers really want fresher, less processed, more natural foods, and the more that ingredient list is clean, … the more enthusiasm consumers will have.”  Brown Bag can certainly get behind that way of thinking.  What about you?

The Organic and Natural 2012 report has some interesting info, as well.  According to this report, 60 percent of guests said that their impression of a quick serve restaurant would improve if they offered organic products.  Going further, Sousa states that brands that adhere to a larger social responsibility (whether it be serving natural products, sourcing sustainable proteins, etc.) can actually mean more to consumers than the word organic.  So, maybe we’re not only becoming healthier but more environmentally aware as well.

There is a distinction that’s important to make between organic and natural though.  Organic labeling has certain standards set by the USDA, “natural” does not.  Let’s go back for a minute to that apple sauce.  If you buy organic apple sauce, then you know that the apples used to make the sauce were held to a set of standards by the USDA, and they were produced without pesticides, etc.  This same apple sauce might still be sweetened.  Does that mean that now you have to look for “Organic, Natural Apple Sauce?”  Not necessarily.  Just read the label.  Earth’s Best Organic Apple Sauce has these ingredients: Organic apples, water, ascorbic acid.  The word natural is not part of its title.

There are some foods, and apples are one of them, that are on the Dirty Dozen list (a list compiled yearly of the fruits and veggies that retain the most pesticide residues).  It’s recommended that people always eat organic apples and apple PRODUCTS (that means apple sauce, apple juice, etc.).  This is also something to take into consideration when choosing your food.

Why does eating well have to be so complicated?  Who knows.  It’s a complex world.  Our best advice when choosing your food—be aware, be informed and read labels.  And come see us at Brown Bag!  We promise to always give you exactly what you’ve asked for and the most straight-forward and honest choices around.

This chart can be found at http://www.stonyfield.com/why-organic/organic-vs-natural

The Brown Bag is certainly an advocate of farmer’s markets everywhere.  We think they’re a great way to get fresh fruits and veggies while also being a responsible citizen of your planet.  When you shop at your local farmer’s market, you’re doing what’s best for you, your community and your planet.  Farmer’s markets are more likely to have fruits and veggies that have been picked at their peak of ripeness than your average grocery store, and produce picked at its ripeness magic moment have more vitamins and nutrients than produce picked early so that it will keep well until it can make it to your grocery store shelves—so, you’re getting more nutritional bang for your buck at the farmer’s market than you would at your local grocery.

What’s more?  When you shop at farmer’s markets, you’re supporting the farms in your local community and making sure that your community continues to have access to fresh, local produce.  You’re reducing your carbon foot print because those fruits and veggies that you’re taking home didn’t have to be flown in from Peru, they were simply trucked a few miles down the road and right to you.  You’ll be eating seasonally, which scientists say is healthier for humans, as well as being healthier for the environment as a whole (think carbon footprint again).  Have we convinced you yet?

All of this being said, we understand that sometimes trying something new can be a little bit stressful.  Maybe you’re thinking, “I went to the farmer’s market once and I didn’t know what half the stuff was!” or “How do I know what’s organic and what’s not?”  Our answer: Ask questions.  Eating seasonally means that sometimes you’ll be trying things you’ve never cooked or eaten before, and you may be thinking, “I don’t even know where to start with kale!”  Not to worry!  The people selling at the markets do know what to do with their produce; so, if you’re confused or wary, ask them for suggestions.  Very often, farmers will have a recipe or two printed and available for customers to take home.  And if you’re wondering which fruits and veggies are organic but can’t find signs to indicate, just ask.  The farmers at markets have all the info you’ll need about the things they grow, and they’ll be more than happy to tell you about how they grow it.

A few other tips to shopping the market like a pro:

1. Go early.  Late risers tend to get the produce that’s been picked over, so get up early and nap later.
2. Take cash.  Most farmers will not have a credit card machine ready and waiting.  We know that many of you live and die by credit cards and never have cash, but make life easier for everyone and stop by the ATM before  you go to the market.
3. Bring your own bag.  This is not a necessity, as most farmers will have plastic bags handy for your purchases, but if you’re looking to do your shopping for the week, you may need more room to carry things.  Also, bringing your bag saves resources and gives a hand up to the planet (and every hand counts!).
4. Farmers markets aren’t all about produce.  They are some of the best places to discover local farms with sustainable and environmentally friendly farming practices.  Consider buying your eggs, milk, cheese and fish/meat here as well!
5. Don’t haggle—you’re not at the flea market.  Farmers work hard–really hard–and a lot of the farmers you’ll meet at local markets are working hard to bring organic produce and other products to your community.  They’re innovative in their farming practices and often may incur more costs in their farming techniques than larger, commercial farms.  They need to make a living too.

Give your local farmer’s market a try, if you haven’t already.  We’re pretty sure you won’t be disappointed.  If you’re looking for a list of local DC-area markets, click here.

We don’t mean just any fat though.  Don’t go hog wild!  Hold the Oreos!  The truth of the matter is that fat does a body good; in fact, our bodies need fat to survive and thrive.  Unfortunately, for our Oreo-loving friends out there, not any old fat will do. We’ve talked before about the key to health being balance, and fat consumption is no different.  By now, most of you are aware that there are different kinds of fat–some are ‘good’ and some are ‘bad.’  Good fats are monounsaturated fats, polyunsaturated fats, and omega-3s.  Eat ‘em up!  But avoid the bad fats, like saturated fats and trans fats.  The ones we’re looking to add to your salads are the good ones, so listen up!

Here are some of the fats you should be topping your salad with:

Avocados:  You only need one quarter of this fab little fruit to get the max absorption of lycopene, beta-carotene, and other antioxidants.  It has 30 grams of unsaturated fat, and about 16 of those are monounsaturated.  Pass the guacamole, top your salad with healthy chunks of green or slice it onto your sandwich!

Olive Oil: Just a dribble (1/3 teaspoon) of olive oil over your salad and give yourself 3.3. grams of monounsaturated fat (plus polyphenols and vitamin E!).

Olives: 10 olives=3.5 grams of monounsaturated fat.  But watch out: Olives pack a sodium punch!

Cashews: Just half an ounce gives you 4 grams of monounsaturated fat, plus magnesium, phosphorus and tryptophan (think turkey!), which can help kick sleep patterns into shape and improve moods.

Cheese:  One third of a cup of whole-milk ricotta can you give up to 3 grams of monounsaturated fat.  What’s your favorite cheese? Add some to your salad (in moderation) and give it a flavor kick!

Tahini:  One tablespoon of tahini can give you 3 grams of monounsaturated fats.  What’s tahini, you ask?  Tahini is a paste made from ground, hulled sesame seeds.  You’ll find it most often in hummus and baba ghanoush.

Chopped Macadamia Nuts:  These little nuts are super-powered!  You need only about 2 nuts (or a fifth of an ounce) to get 3 grams of monounsaturated fat!

Other Cooking Oils:  We really love olive oil, but other oils for topping your salad with unsaturated fats are canola, peanut, and sunflower oil.  A little goes a long way—from a third of a tablespoon to ½ tablespoon to one tablespoon (respectively) gives you 3 grams of monounsaturated fat.

You might be thinking, “Why, why, why, do I need to worry about adding good fat to my diet, Brown Bag?  Why can’t I just try to do the ‘fat-free’ thing?”  So, here’s why we need fat:

We need fat so that our bodies can absorb fat soluble vitamins, like A, S, E, and K.  No fat and you end up with deficiencies of these vitamins that can lead to health problems like hematomas, malformations of developing bones, loss of vision, and nuerological problems.  That doesn’t sound like fun, does it?

We need fat to insulate our bodies against cold and heat.

We need fat to transport nutrients and metabolites across cell membranes.

We need fat for energy, to manage moods and fight fatigue.

And these are just a few of the reasons!

One of the reasons you come to Brown Bag is because you care about your health.  Fat-free isn’t the way to go—fat healthy is!  So, grab your bag, mark it up and create your own salad—and top it off with the best that fat has to offer!