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EWG’s 2021 Dirty Dozen List Is Here

Nearly 70% of non-organic produce sold in the United States contains pesticide residue, according to the Environmental Working Group (EWG). Every year, the EWG ranks pesticide residue levels of fruits and vegetables based on samples taken by the U.S. Department of Agriculture and the Food and Drug Administration, publishing the results in the Shopper’s Guide to Pesticides in Produce.

Included in the report is a list of the most pesticide-tainted produce, which is known as the “Dirty Dozen.” For 2021, the following were on this list:

1. Strawberries
2. Spinach
3. Kale, collard and mustard greens
4. Nectarines
5. Apples
6. Grapes
7. Cherries
8. Peaches
9. Pears
10. Bell and hot peppers
11. Celery
12. Tomatoes

What Can You Do?

Most Americans aren’t eating enough fruits and vegetables daily. Don’t let the Dirty Dozen scare you away from eating fruits and veggies—all properly handled fresh produce, whether organic or not, is believed to be safe to eat.

To remove any pesticide residue, simply wash your fresh produce under running tap water for 30 seconds. If you’re still uneasy about pesticides, buy the frozen or canned versions of your favorite produce as an alternative option. Frozen fruits and vegetables are just as nutritious for you, so find what works best for your household.

If you have any questions or concerns, talk to your doctor.

As we move into summer, many will want to exercise outdoors to stay active and get some fresh air. That’s great news, as experts recommend at least 150 minutes of moderate aerobic activity each week. Working out in hot and humid weather can put extra stress on your body; however, there are simple precautions you can take to protect yourself.

Workout Tips

By moving your workout outdoors, you can boost your mood and improve your concentration. Also, you don’t need to stick to your own yard or neighborhood. Jogging trails, exercise parks, sports fields and stairs provide endless opportunities to switch up your workout.

Keep in mind the following tips to safely exercise outside during the summer:
• Avoid the hottest part of the day. If possible, plan your workout before 10 a.m. or after 3 p.m. to dodge those strong sun rays.
• Wear light-colored clothing. Dark colors absorb the heat, while light colors will reflect the sun.
Lightweight, loose-fitting clothing will help air circulate and keep you cool.
• Apply sunscreen. Opt for a broad-spectrum sunscreen that’s at least 30 SPF. Reapply every two hours, even if the label says it’s sweatproof. Wearing a wide-brimmed hat can also protect your face from sun exposure.
• Stay hydrated with water. Drink water before you head out, and try to take sips every 15 minutes during your workout—whether you’re thirsty or not.
• Replenish your electrolytes. Instead of reaching for a sports drink after a workout, consider replacing electrolytes through real food like chia seeds, kale, coconut, or fruits and vegetables.
• Listen to your body. If you’re feeling dizzy, faint or nauseous, stop immediately. Sit down in the shade and drink some water until you’re feeling better.

Your body may need to adapt to outdoor workouts, so follow its lead and gradually pick up the pace or intensity. As always, talk to your doctor before you start a new exercise regimen.

Health Benefits of Gardening

It’s likely that you may already have a garden. According to the Garden Media Group, 16 million people started gardening during the pandemic.
As we enter the growing season, gardening is a great way to spend time outdoors—and get some exercise. The Centers for Disease Control and Prevention counts activities like raking and cutting grass as light to moderate exercise—while shoveling, digging and chopping wood are vigorous exercise.
In addition to physical activity, consider these health benefits of gardening:
• Increased vitamin D levels essential for body functions
• Boosted self-esteem
• Improved mood
• Reduced stress and anxiety
Talk to your doctor to learn more about ways to manage your well-being.

3 Ways to Snack Smartly

It’s completely normal to snack throughout the workday. However, it can especially be tempting to opt for the fast, easy (but unhealthy) option if you are working from home. Keep the following three tips in mind to help you snack smartly during the workday at the office or at home.

1. Plan your snacking. Think ahead so you don’t desperately reach for unhealthy items. At the beginning of the week, make or pre-portion your healthy snacks so they’re ready to go.
2. Be mindful of portions. Avoid eating directly out of the bag or original container, and portion your snacks before eating.
3. Choose healthy snacks. Nibble on fruits, vegetables, whole grains and healthy fats to stay satisfied and full. Pass on the junk food since chips, candy and cookies can leave you feeling sluggish.
   

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More than half of adults in the United States will experience mental illness—which refers to a variety of conditions that affect one’s mood, behavior, feelings or thinking—at some point in their life. Mental illnesses can occur occasionally, while others are chronic. Common mental illnesses include anxiety, depression, schizophrenia and bipolar disorder.

Mental Health Awareness Month, observed every May, is a time to raise awareness about mental health, break the stigma and support people with mental illness.

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Making Every Bite Count

The foods and beverages you consume have a significant impact on your health. In fact, 60% of adults have one or more diet-related chronic diseases.

The newly released Dietary Guidelines for Americans (2020-2025) offers science-based nutrition advice to develop healthy eating habits and reduce chronic disease risk. For the first time, this edition provides recommendations by life stage, from birth through older adulthood.

Prioritize Your Sleep

Sleep is just as important as nutrition and exercise to help you function at your best. But when you’re juggling work, kids and everyday life, a good night’s sleep may seem unattainable. In fact, 35% of people feel they don’t get enough sleep.

Adults need seven to nine hours of quality sleep each night. In honor of World Sleep Day on March 19, consider the following tips to prioritize your sleep:

Properly Cleaning Your Earbuds

Listen up! Earbud use can lead to health issues such as excessive earwax, ear pain, ringing in the ears or infections. Dirt, debris and sweat can build up over time, so it’s important to clean earbuds after each use. Cleaning can also maintain sound quality and extend the life of your earbuds.

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