Eating Well
The Dirty Dozen and the Clean Fifteen

We recently went up to the Sustainable Living Fair, sponsored by Mother Earth News in Pennsylvania. So we are thinking sustainable, livable and long-term this week. And, we would like to suggest that wellness and good health are part of a rich, long and sustainable life.

We encourage you to take some time and be aware of food you choose to eat. Today we are introducing you to the dirty dozen - these 12 fruits and veggies are the ones that you REALLY need to consider purchasing as organic. The Environmental Working Group (EWG), has done the calculations, and if you are willing to make the organic choice for these items, you can reduce your toxicity load significantly. That seems like a good payoff.

And remember this note from EWG:
"Eat your fruits and vegetables! The health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure. Use EWG's Shopper's Guide to Pesticides™ to reduce your exposures as much as possible, but eating conventionally-grown produce is far better than not eating fruits and vegetables at all. The Shopper's Guide to Pesticides in Produce™ will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake substantially by avoiding the 12 most contaminated fruits and vegetables and eating the least contaminated produce."

This is the dirty dozen, and the clean fifteen, follow the link above to link to EWG's printable list and their iPhone app.

Dirty Dozen: (starting with the worst) Apples, Celery, Sweet bell peppers, Peaches, Strawberries, Nectarines – imported, Grapes, Spinach, Lettuce, Cucumbers, Blueberries – domestic, Potatoes, Plus + Green beans + Kale/Greens

Clean Fifteen: These items have been shown to have little pesticide residue. So if you are not going all organic, these are safer, non-organic choices for your food: Onions, Sweet Corn, Pineapples, Avocado, Cabbage, Sweet peas, Asparagus, Mangoes, Eggplant, Kiwi, Cantaloupe - domestic, Sweet potatoes, Grapefruit, Watermelon, Mushrooms.

If you would like to learn even more, do poke around the EWG's website above, lots of information!

About the Author

Amelia Mitchell, LMT is a nationally certified and state licensed massage therapist with additional certifications in Lymphedema treatment and Pre-Natal massage. Using Therapeutic Massage and Lymph Drainage Therapy as developed by Bruno Chikly MD, DO of the Upledger Institute, Amelia supports her clients as they shift to enhanced wellness. She specializes in recovery from injuries, trauma and illness. Amelia brings her warm heart and a firm trust that we are all healthy and can feel better to each session. Amelia is a practitioner and owner at Alchemy Healing Arts Center in Annapolis, Maryland.