Choosing Your Produce Wisely
“Eat food, not too much, mostly plants” - Michael Pollan, Professor of Science and Environmental Journalism
Yes, organic is more expensive, harder to find (although there are plenty of organic fruits and veggies in grocery stores, and of course your local health food stores). Customers are getting smarter, wiser and health conscious. Say goodbye to pesticides a.k.a. bug spray.
The EWG - Environmental Working Group recently listed this year - 2021 - a new version of the ‘dirty dozen’ and ‘clean fifteen’. You don’t have to buy all your produce organic, though.
The Clean 15 and Dirty Dozen are lists of foods that are undated yearly by the EWG that help us determine which products has the more pesisides and which are cleaner to you can shop wiser.
Why does the Clean 15 matter?
Clean 15 offers fresh air to those concerned about pesticide exposure and mindful of your budget. These fruits and vegetables test lowest ofr pesticide residues. This is a resource that can help you make informed decisions about when choosing non-organic produce.
CLEAN FIFTEEN
avocados
sweet corn - corn used to be sprayed up the wazoo - hooray!
pineapples
onions
papaya
sweet peas - frozen
asparagus
honeydew melon
cabbage
kiwi
mushrooms
sweet potatoes
carrots
watermelon
mangoes
(broccoli is new to the clean list as of recently 2023. There may be a lower pesticide residue).
The Dirty Dozen list points out 12 fruits and vegetables with the highest levels of pesticide residue. It’s based on hte tests done by the Department of Agriculture and the FDA.
What are pestisides? DO they matter?
Pesticides are chemicals used in farming to kill pests and damage crop. There’s a huge downside. Pesticides have been linked to a range oif helath issues: headaches, nausea and more severe like endoicrine disrupters, reproductive problems and even cancer.
DIRTY DOZEN
Strawberries
spinach
kale, collard, mustard greens
nectarines
apples
blueberries
grapes
cherries
peaches
pears
bell and hot peppers
green beans
Shopping List - prices may vary depending where you grocery shop:
(This information was researched with a fine tooth at Whole Foods by my mentor and teacher Dr. Stephen Cabral - Integrative Health Naturopath) - https/www.equi.life
Breakfast Lunch Dinner - Prepare to succeed!
BREAKFAST
protein powder shake 2.00
1 cup berries 1.50
1/4 cup nuts 1.20
or flaxseed oil - 1 tbsp
water free
LUNCH
3 cups salad 1.75
1 tomato .60
carrot .65
2 tbsp evoo (extra virgin olive oil) .20
3 tbsp hemp hearts 3.00 (3 tbsp hemp = one serving size of protein)
or sardines 2.33
DINNER
1-1 1/2 cups cauliflower rice (or grain - basmati rice is my go to) .50-.75
1-1 1/2 cups broccoli .60-1.00
wild salmon frozen 4.00
1-2 tbsp evoo (extra virgin olive oil) or 1/2 avocado 1.25
= total in one day of three healthy and organic meals 15.00-18.00 - pretty cool, organized, portioned and doable!
If you’re looking to gain weight or maintain your weight you can add a sweet potato, yam or purple potato to your meals. If weight loss is your goal, by following this plan you will be satisfied, nurtured and lose weight in a healthy, balanced way. Remember to move your body throughout the day as exercise increases your metabolism and keeps you in shape.
One of my families fave side dishes are baked sweet potatoes. They are highly nutritious, gorgeous and orange - the color of creative power. Bring it on!
Tasty Tuesday educates and nurtures,
Love Genia