While it would be ideal to purchase absolutely everything organic, it is not always affordable or practical. Laboratory tests measuring the toxic load of fruits and vegetables now offer consumers all the data needed to be smart shoppers.

The Full List.

One of my favorite organizations, The Environmental Working Group, compiled all this data into a few nifty formats. To me the most fascinating is, The Full List which ranks the 49 fruits and vegetables  included in the testing.

The first three items on the list are onions, avocados & sweet corn.  If you’re pinching your pennies, according to this list, it’s o.k. to go commercial.  However, as a side-note, I advise anyone purchasing corn to opt for organic since it is one of the most genetically modified foods around.

Celery, peaches and strawberries are among the worst.  So enuf said, go organic without a doubt!

The Real Problem.

Research confirms that pesticides have been linked to a host of problems including:

• Cancer
• Hormonal Imbalances
• Neurotoxicity
• Skin & Eye Irritations

In my  21-Day Purify Your Body program, I educate my clients on the importance of going organic and reducing their exposure to toxic chemicals. During these 21-days, one becomes very aware of how these toxins can accumulate over the years…..and how important it is to get clean!

It is not a harsh program, just one that helps to eliminate the toxic build up and build awareness towards better health.  When skin clears up, medications are reduced, eye clarity is restored, weight loss is achieved, braig fog dissipates it is a reminder to me and my clients the power that these toxins can hold over us.  We must begin to take care of our bodies or the toxins will take care of us!  (ouch, it hurts me to even say that but it is true)

The Dirty Dozen.

Among the “Dirty Dozen” list are 7 fruits to watch out for and 5 veggies. Even when purchasing organic, it is a good idea to rinse everything before consuming.  In a future blog I will share some of my favorite remedies for getting your produce clean (without having to buy those expensive washes).

Fruit:
Peaches
Strawberries
Apples
Blueberries (domestic)
Nectarines
Cherries
Grapes (imported)
Veggies:
Celery
Sweet Bell Peppers
Spinach
Kale

The scary truth is that peaches and celery registered as having up to 67 different chemicals!  The sweet bell peppers were not much better at 63. Next was Kale at 57, then Strawberries at 53 and apples at 46.

This is no joke.  Go organic when you can to reduce your toxic exposure.

The Clean 15.

The more uplifting list is the “Clean 15.”  While both of these lists may change over time, for you now you are a little safer if you consume the conventional varieties of these:

Fruit:
Avocados
Pineapples
Mangoes
kiwi
Cantaloupe (domestic)
Watermelon
Grapefruit
Honeydew
Veggies:
Onion
Sweet Corn (remember what I said about GMO!)
Sweet Peas
Asparagus
Cabbage
Eggplant
Sweet Potatoes

Refresh My Memory.

I know it’s hard to keep close tabs on these lists.  My solution is to print a personalized list that you can keep handy in your wallet.  This way you will never make a mistake or regret your purchase.  My two favorite pocket guides are:

• EWG’s Shopper’s Guide To Pesticides : simply enter your information and voila, a handy pocket guide!
• The Dirty Dozen Cheat Cheet: Click on the link, print & laminate!

Organic labeling does not solve all of our health woes but as stated above, it can dramatically reduce our overall exposure.  We are constantly breathing in fumes from the air which we often to do not have control over.  What we can monitor is how we feed our bodies.

Go  cleaner, purer and as nature intended!

Alison Held, M.S., CMTA
Clinical Nutritionist

Think twice when reading your labels!

While many nutritionists and dietitians as well as so-called healthy cookbooks and magazine articles promote canola oil as healthy, there is a flip side.   You, the consumer, need to hear this and chances are, you haven’t yet…..

Canola oil originates from the rape seed which is a member of the mustard family.  It is used in many baked goods, mayonnaises, salad dressing, and butter substitutes.  Canola oil, like soybean oil, is found practically everywhere.  In fact,  it is hard to avoid without disciplined label reading.  Even Whole Foods Market uses it in almost all of their prepared foods both in the case and at the salad bar.

“Heart-Healthy” ?

The most disturbing fact about canola oil is that it often contains more trans fatty acids than many vegetable oils on the market.  Trans fats, such as those found in margarine, have been shown to contribute to cardiovascular system complications including elevated LDL’s and the lowering of beneficial HDL’s.  They in no way promote good health.

When canola is prepared, it often goes through a process of deodorization to preserve shelf-life.  During this chemical process  the healthy omega-3 oils are thereby altered to trans fatty acids.   While this might prevent rancidity and mold, it certainly won’t help your health or longevity.

Cooking with canola oil is not advised either.  When the oil makes contact with heat, it will oxidize and create free radicals.  Free radicals will add years to your life and may contribute to disease.

When you look at a bottle of canola oil, you will probably not see any trans fat listed on the label.  I’m not sure why this is.  My guess is that the components of the product have been placed on the label prior to chemical processing.  Does this mean if you buy a package of cookies that contain canola oil and the label reads “zero trans fat”  you can be assured that your body won’t get any of this nasty stuff.  My answer is no.

Nutrient Robber

There are many questions concerning canola oil and these include a study that confirms the consumption of canola oil creates a deficiency in vitamin E.  Interestingly, vitamin E is a heart healthy nutrient and canola oil is often marketed to contain healthful levels.

Good News

I advise you to keep your intake of canola oil on the very low side.  There are too many questions and controversy surrounding this oil and why take the risk?

Here are a few things you can do to protect yourself and your family:

• Read your labels carefully
• Purchase cold or expeller pressed organic, non-GMO only
• Ask your prepared foods counter to start making their dishes with extra-virgin olive oil and other healthful fats (or at least insist on the cold or expeller pressed organic, non-GMO only varieties)
• Make your own salad dressings and mayonnaises
• Use real butter or ghee instead of the fake, processed ones
• Request the labeling of GMO foods (this includes many canola oils)

Alison Held, M.S., CMTA
Clinical Nutritionist