The Dirty Dozen and Clean Fifteen

The Dirty Dozen and Clean Fifteen
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Sorry for the lil break between posts. I was too busy enjoying Spring!

Now, this might seem like old news to some, but I know this is a list that I appreciate.

The Environmental Working Group creates an easy quick reference guide to the fruits and veggies with the highest pesticide residue. Handy huh? Especially considering the toxicity levels in our bodies. We are exposed to so many chemicals each day – think about it for a moment. Shampoo/Conditioner, skincare products, haircare products, perfumes car fumes, pesticides, smog and pollution and so it goes… On, and on and on.

So anything that helps us reduce that toxicity, even just a little will have an affect on our health. I know some people think that’s total bollocks, but hey – I don’t, so here it is.

The Dirty Dozen 2011 – choose organic instead

  1. Apples
  2. Celery
  3. Strawberries
  4. Peaches
  5. Spinach
  6. Nectarines 
  7. Grapes 
  8. Sweet bell peppers
  9. Potatoes
  10. Blueberries 
  11. Lettuce
  12. Kale/collard greens

As my beautiful sister also pointed out,  (thanks G!) u
nfortunately we need to add the brassicas to this group (cabbage, broccoli, cauliflower etc). In Australia these vegies are sprayed for the cabbage moth about 16 times in the growth cycle! Sorry, what?!

Anyway they slow down your metabolism (store more fat) and are best eaten alongside foods that need a slower metabolic rate for absorption such as pork and fatty meat. But that’s a whole other story.
But, don’t fret too much. The EWG also creates the Clean Fifteen list. These are the fruits and veggies with the lowest levels of pesticides. Which means, less dosh spent on organic.


How’s this for a fun-fact. The EWG has noted that if we choose to eat five servings of fruit and veg from the Clean Fifteen instead of the Dirty Dozen list then we can reduce pesticide ingestion by 92%. Now that is a whopping figure.
Clean Fifteen 2011
  1. Onions
  2. Sweet corn
  3. Pineapples
  4. Avocado
  5. Asparagus
  6. Sweet peas
  7. Mangoes
  8. Eggplants
  9. Cantaloupe 
  10. Kiwi
  11. Cabbage
  12. Watermelon
  13. Sweet potatoes
  14. Grapefruit
  15. Mushrooms
Now, in no way am I saying organic and only organic. I’m realistic, I get that it’s expensive and it’s hard to include in your diet. So I’m all about picking and choosing what you can and can’t do in order to live healthier and happier. If this list gives you a little more direction, then great. If not, make sure you scrub/wash your fruit and veg as much as possible. It won’t get rid of all the pesticides but it’ll help somewhat. 
The other option is to keep it local. If you can hit the markets, like Eveleigh in Sydney, you can actually meet the farmer’s themselves and ask questions. Perhaps avoid being really blunt – ‘ Hi, do you use pesticides?’ may not go down to well. But you could quietly approach them and suggest that you are really working on your health and trying to avoid toxins, ask if they would mind sharing how they pest control their crops. 
I hope this helped!
Do you opt for organic? Or do you like to keep it local?
Signing off with an exhale.
Pause. Listen. Live.
C x 


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