The Dirty Dozen

Each year since 2004, the Environmental Working Group (EWG) comes out with their “Dirty Dozen”  a list of popular fruits and vegetables that are full of pesticide contamination, and, if you are concerned with your health (which I hope you should) –is best NOT to eat unless organic.

The "Dirty Dozen" includes:

1.      Strawberries (worst offender)

2.      Spinach  (next worst- had, on average, twice as much pesticide residue by weight than any other crop)

3.      Nectarines

4.      Apples

5.      Grapes

6.      Peaches

7.      Cherries

8.      Pears

9.      Tomatoes

10.  Celery

11.  Potatoes

12.  Sweet Bell Peppers  (including Hot peppers)

These produce should always be purchased organic.  Many local farms and markets use all organic practices but can’t afford the certification process – so check first before buying.

Don’t fret, not all produce needs to be organic.  Below is a list of produce you can buy conventionally.  If you can, go NonGMO on these;

1.      Avocados

2.      Pineapples

3.      Cabbage

4.      Onions

5.      Sweet peas frozen

6.      Asparagus

7.      Mangos

8.      Eggplant

9.      Honeydew Melon

10.  Kiwi

11.  Cantaloupe

12.  Cauliflower

13.  Broccoli

Reference:

https://www.cbsnews.com/news/strawberries-top-2018-dirty-dozen-list-fruits-vegetables-pesticides-environmental-working-group/

LIFE EXPECTANCY & HEALTHY LIFE EXPECTANCY

Did you know that the current life expectancy for Canadians is 82 years?  Although not in the top 10 (11^th) we are doing much better than our friends  South of the 49^th parallel (ranked 36^th) (1)…

According to Employment and Social Development Canada, men were expected to spend 88.0% (68.9 years) of their life in good health, compared with 85.8% (71.2 years) for women. Although women had higher life expectancy, men were expected to spend a higher proportion of their life in good health.

Wow!  In other words you can expect about 10 years of life in poor health.   Yikes!

Taking gender out of the equation, Chronic conditions are the main cause of lowered HALE (Health-Adjusted Life Expectancy.    Of that, Depression is a major cause.  In addition, obesity and stress continues to be on the rise. 

For the majority of people, they can improve their healthy life.

There are no magic pills, no short-cuts, no special diets, machines or routines that will result in “getting into shape”    Even if there was a magic pill – and you could afford it…there are much more benefits to exercise.  Besides adding strength and tone to the muscles, exercise works your heart and lungs.  An exercise “pill” won’t build your self-esteem and confidence you get from a good work-out.  Resistance and Aerobic exercise can improve your mood, add brain power, help your sex life, and change your body for the better.

Your food intake is the MOST important.  -  Proper nutrition is 60% of the effort in building a healthy strong body.   Follow a properly balanced Nutritional eating schedule.  “Eat the Rainbow” – lots of Fruits and Vegetables (NonGMO), Beans, Legumes and Fish.  Cut back or eliminate Meat, Chicken and Dairy – they are NOT needed for being healthy.  Learn from the Centenarians!  And of course stay away from sugar, processed and fast foods.  Do not fall in the Diet Trap and become part of the yo-yo phenomenon.  You can’t stay on a diet forever. 

It is important to create a lifestyle that works for you and that you will maintain for healthy life.  The best results come from a long-term strategy involving permanent change in both eating and activity habits.  

You can live your life in good health – it’s your reality - start now!