Health Guides

Clean 15 and The Dirty Dozen

Most people have a preference as to the fruits and vegetables they like to eat, but don’t eat nearly enough veges or include enough variety. The typical veges are iceberg lettuce, tomatoes, broccoli, and green beans. Sadly, lettuce and tomatoes are #1 only because they are used on most fast-food hamburgers. Broccoli & beans are often soaked in sauces, smothered with cheese, and over cooked.

There are so many other veges available today that will help you increase your daily intake. Look especially for locally grown and in season vegetables for maximum freshness and nutrients As you expand your horizons & put more fruits and veges into your diet, you may choose to go organic. If cost is a concern, the following are the produce items that should be purchased organically because they have the heaviest pesticide load.

This list is updated yearly by the Environmental Working Group (EWG) ewg.org and can be found at foodnews.org. By using the lists as a guideline, consumers could potentially reduce pesticide exposure by almost 90%.

Here are the past top twelve “dirtiest” and the fifteen “cleanest” fruits and veges most commonly found in the market.

The dirty dozen list is laden with pesticides and other chemicals so you are best buying organic. These are: apples, peppers, blueberries, celery, grapes, cucumber, lettuce, nectarines, peaches, potatoes, strawberries, and spinach. Most of these foods are generally consumed with the skin on. Rinsing reduces but does not eliminate pesticides. Peeling helps but valuable nutrients often are lost as well. Above is the clean list: asparagus, avocado, cabbage, cantaloupe, kiwifruit, eggplant, mushroom, watermelon, grapefruit, onion, mango, peas, sweet potato, corn, and pineapple.

Why Care About Pesticides?

Small does of pesticides & other chemicals can cause lasting damage to our health, especially during fetal development and early childhood. Children are generally more sensitive to chemicals. Any allergy issues & minor behavioral complaints can clear up quickly by converting to an organic diet.

Scientist now know enough about the long-term consequences of ingesting powerful chemicals to advise that we minimize our consumption of pesticides.

What’s the Difference?

EWG research has found that people who eat the twelve most contaminated fruits and veges consume an average of ten pesticides a day. Those who eat the fifteen least contaminated, ingest fewer than two pesticides daily. The Guide helps consumers make informed choices to lower their dietary pesticide load.

The Case for Organic

Organic food is produced using farming systems that don’t rely on synthetic fertilizers, pesticides or genetic modification. This results in foods that contain a higher level of nutrients, which some people say also taste better. In non-organic produce delicate vitamins such as vitamin C are often depleted.

Eating organic should be seen as a long-term investment in your health, not a fad or a quick fix. The effects can’t always be seen immediately, but there’s evidence to show that a reduction in chemical load can assist in the prevention of certain cancers.

Get Value for Money

When it comes to buying organic, you need look no further than your local supermarket. But, while this is convenient, you can’t beat your local farmers markets for value. You can participate in local co-ops that will deliver organic veges directly to your door at a low price with high quality great fresh selections.

Another way to get organic fruit on a budget is by buying frozen. Berries are snap frozen at their freshest, so they retain their high levels of vitamins & antioxidants.

Must Have Kitchen Gadgets!

I get asked all the time “Barbara – what kitchen items do you use to make your daily diet so healthy and convenient” so I figured I would write about our must have gadgets in the kitchen and a little about what they can do for you as they have done so much for my family and I over the years! Seriously guys- these gadgets literally helped save my partners life!

Let’s start with the Berkey Water Filter. It’s very, VERY important to me to have filtered water in my home especially when I’m consuming it. That’s why I love the Berkey Water Filter as it provides the ultimate waterborne contaminate removal. I live in Florida so that’s another added bonus to this filter. In case of any emergency the Berkey Water Filter gives you the ability to utilize almost any outside natural water source and transform it into the best tasting, purest drinking water possible. All while using a natural method without the use of chemicals or complicated processes. A must have!

Speaking of water I also love to have a hot cup of tea. Whether it’s in the morning or if it’s late at night and I’m snuggled up with a book to read – a hot cup of tea is just so comforting. That’s why I love my hot pot it boils water extremely fast making it super convenient to make a quick cup of tea! Also works especially well on the go.

On the note of herbal tea, my French press is great.is great. It’s perfect for herbal teas or fresh ground coffee. You simply add your herbs, tea leaves or coffee grounds, cover with the lid and allow it to steep for the appropriate amount of time. The herb infused tea literally will make you happy.

Another product I adore is my coconut jack! Most coconut lovers can’t enjoy the fresh coconut water and the delicious coconut meat because they don’t have the right coconut opener tool. I personally buy a few coconuts at the farmers market and other stores every chance I get because it is extremely healthy and delicious! You can read all about why coconut water is one of the most hydrating substances you can drink! You can read all about why coconut water is one of the most hydrating substances you can drink here.

When it comes to alkalizing my body a few products I love to use are the citrus spray, citrus juicer and the ice trays with a lid.

I love the citrus spray because you can just insert the downward spiral point directly into the fruit and twist it and you have pure citrus spray. I like to spray citrus on my salads, soups, fish, and poultry dishes. No chemicals need to be in citrus spray and this gadget assures I’m getting the freshest possible option. I also like to juice a citrus fruit like lemon and put the lemon juice in the ice tray and use the citrus ice cubes for my water so it adds a good flavor and also alkalizes your body! A win-win! This juiceman juicer is also a wonderful tool to make fresh juices at home.

When I’m making a “pasta dish” for dinner I like to use this vegetable spiralizer! It’s a MUST have if you simply want to cut the grains out. I know some of my friends are sensitive to gluten and like to keep a low carb life style and this spiralizer is a wonderful tool to keep their taste buds happy. The spiralizer is perfect for making noodles out of zucchini or squash! We love our “pasta” nights!

When you’re in a hurry making dinner fast and efficient yet healthy can be a difficult task. That’s why I love my mandoline slicer. This innovative gadget allows you to operate in record time and is a must have for kitchen enthusiasts like myself!

I get a lot of questions about juicing because a huge part of my partner and I’s journey to regain health was dedicated to juicing. This Breville Juicer literally saved my partners life and has brought my family and friends health. There are so many recipes for delicious juice that you can have throughout your day. If you are trying to get healthy it is an injustice to yourself to not have one of these in your homes!

My vitamix is definitely my favorite gadget in my kitchen. It is restaurant grade and makes the best, silkiest smoothies ever. I also LOVE making hot soups with this mixer in a matter of minutes. It allows me to make healthy non-diary alternatives and frozen treats and my family and I use it every day!

My vitamix scale helps me step-by-step through recipes, helping me meal plan and stick to my nutritional goals, preparing my shopping lists, and more! I can personalize my recipes using the app and it counts servings, ounces, and even calories! I know I personally used to have a problem with over portioning my meals, with this scale it’s not an issue any more!

Another staple in my household is the pressure cooker! Especially on my busy weekdays I can still create healthy and enticing meals. It traps steam inside while building pressure to increase cooking temperatures which will allow the food to cook twice as fast!  The results are delicious healthy meals because it holds up to 90-95% of nutrients. I personally love making vegetable soups and stews- they turn out amazing guys, I highly recommend!


The final tool I wanted to mention is the Excalibur dehydrator. This is such a nifty gadget to have because it can “cook” your vegetables and give them a super crispy texture while keeping all of the nutrients the vegetable has to offer. Dehydration is the healthiest, easiest, and most economical way to preserve foods, also! All you have to do is load the trays and set the temperature, and the dehydrator dries the contents of all trays evenly so everything’s done at once. Dehydration concentrates the natural flavor, sweetness, and aromas of your food. Leaving you with a flavor that’s far healthier than high-fat snacks and high-sugar candies that are filled with chemical preservatives.

I hope this article helps you understand what these kitchen gadgets can do and where you can get them at the best price. The health journey is riveting and I look forward to hearing your stories of health and wealth!

How To Say NO To GMOs

GMO “Genetically Modified Organism”

Or as I like to call it “Franken-food”

In the U.S., GMOs are everywhere in our supply chain. 75-80% of all conventional, processed foods contain some form of GMOs according to the Grocery Manufacturers. In this post, I can try to guide and inspire you to avoid GMOs at all costs.

It is debated when GMOs were first developed. Traditional breeding of seeds and animals where pollen from one plant passes to another by wind or insect or hand, or by cross-breeding of animals to improve the quality of meat and milk cannot naturally occur with GMOs.

GMOs are genetically engineered by introducing cloned DNA into various plants and animals in a laboratory. The new genetically modified plant or animal is now introduced into the food chain
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GMO plants can withstand direct herbicide applications that can produce their own insecticides to kill insects trying to eat the plant or seed from the plant and can also eliminate weeds from fields.

“Monsanto and other biotech companies claim genetically modified (GM) crops have no impact on the environment and are perfectly safe to eat. I think otherwise.

Federal departments in charge of food safety in the US and Canada have not conducted tests to affirm this alleged “safety,” but rather have taken the industry-conducted research at face value, allowing millions of acres of GM crops to overtake farmland.

These foods, largely in the form of GM corn and soy (although there are other GM crops, too, like sugar beets, papaya and crookneck squash), can now be found in the majority of processed foods in the US.

In other words, if you eat processed foods, you’re already eating them… and these crops are already being freely planted in the environment. But what if it turns out that Monsanto was wrong, and the GM crops aren’t actually safe…

This is precisely what a number of scientists have been warning of for years, and the latest to sound the alarm is Dr. Mae-Wan Ho of the Institute for Science in Society, who has concluded that, by their very nature, there is no way GMOs (genetically modified organisms) can be safe”.

Here’s how you can say NO to GMOs

• Buy food labeled “100% organic” or labeled by the 3rd party non-GMO project. These are the ONLY labels that legally guarantee food is 100% non GMO.

• Buy meat that say the animals were fed 100% organic fed or grass-fed/finished. Or better yet, find a local farmer.. Be sure to ask them if they’re committed to producing non GMO products.

• Buy 100% organic eggs that state “from 100% organic feed.” Safe grocery store brands include Organic Valley, Eggland’s Best, and Land O’ Lakes Organic eggs.

• Buy 100% organic dairy products (grass-fed is even better) or European products from Switzerland and Greece (100% non GMO) and France (mostly non GMO). Kalona Farms, Organic Valley, Trader Joe’s, and Whole Foods’ 365 Brand are safe brands.

• Shop at farmer’s markets and remember that most produce is safe non GMO, even conventional varieties, with the exception of corn, radicchio, beets, Hawaiian papaya, zucchini and yellow summer squash.

• Organic whole grains, legumes, nuts and seeds are safe. One caveat… conventional rice which has been contaminated with GMOs. Buy organic rice only… safe brands include Lotus and Lundberg.

• Keep eating out to a minimum.

• Avoid processed and packaged foods/beverages that are not non GMO.

Avoiding GMOs is also made easy by looking at the packaging or produce stickers with at least one of the following:

• USDA Organic Seal
• Other organic designation (organic food must be non-GMO, but unless the product is labeled, not all non-GMO products are organic)
• Non GMO project seal
• “Non GMO” on packaging
• “Non GMO” on ingredients list

Corn and soy are the most common GMO foods, and if the package isn’t marked Non GMO, and contains any soy or corn ingredients, you can be almost certain it DOES contain GMO ingredients (if the product is certified Organic you can rest assured that nothing in it will be genetically modified) These are common ingredients made from corn, soy, and a few other crops that are often genetically modified:

Baking Powder
Canola Oil
(Rapeseed Oil)
Caramel Color
Corn
Corn Flower
Cornmeal
Cornstarch
Corn Syrup
Cottonseed Oil
Dextrin
Dextrose
Food Starch
Artificial Flavoring
Fructose
Glucose
Glutamate
Glycerides
Glycerin
Glycerol
High Fructose Corn Syrup
Hydrogenated Starch
Hydrolyzed Vegetable Protein
Isoflavones
Lecithin
Malt
Malt Syrup
Malt Extract
Maltodextrines
Maltose
Margarine
Milk Powder
Modified Food Starch
Monosodium Glutamate (MSG)
Shoyu
Sorbitol
Soy
Soy Flour
Soy Isoflavones
Soy Isolates
Soy Milk
Soy Lecithin
Soy Oil
Soy Protein
Soy Sauce
Starch
Sucrose
Tamari
Tempeh
Textured Vegetable Protein (TVP)
Tofu
Vegetable Fat
Vegetable Oil
Whey
Yeast Proteins

I hope this article gives you some insight on what GMOs are and how/why to avoid them.