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Navigating the Changing Tides: The 2023 Dirty Dozen and Clean 15 for a Plant-Powered Journey

Blog Post By Chef Lisa of Free Flowing Health


Welcome back to Free Flowing Health, where vibrant living and plant-powered goodness intersect. As a seasoned private plant-based chef and wellness coach with over a decade of experience, my mission is to guide you towards a healthier, happier life. Today, we dive into the dynamic world of the 2023 Dirty Dozen and Clean 15. Embracing the latest updates, we will explore how these lists can positively impact your well-being and support your journey as we unveil the secrets of the "Dirty Dozen" while cherishing the nourishing wonders of the "Clean 15."

Understanding the Dynamic Dirty Dozen: The Environmental Working Group (EWG) regularly updates the Dirty Dozen list to inform consumers about pesticide contamination levels in commonly consumed fruits and vegetables. The 2023 Dirty Dozen remains relatively similar to the 2022 list, with two significant changes that reflect evolving pesticide concentrations. Blueberries and green beans have now joined the list, securing the No. 11 and No. 12 spots, respectively. These additions have bumped celery and tomatoes off the list, indicating their improved pesticide profile.

The 2023 Dirty Dozen - Top 13:

  1. Strawberries

  2. Spinach

  3. Kale

  4. Nectarines

  5. Apples

  6. Grapes

  7. Peaches

  8. Cherries

  9. Pears

  10. Tomatoes (formerly on the list)

  11. Blueberries & green beans (new addition)

  12. Celery (formerly on the list)

  13. Sweet Bell Peppers

Embracing the Wholesome Clean 15: While some fruits and vegetables have faced increased pesticide residues, the Clean 15 offers solace with a consistent array of safe choices. These produce items are less likely to contain harmful pesticides, allowing you to savor their wholesome goodness without worry. The Clean 15 for 2023 includes:

  1. Avocados

  2. Sweet Corn

  3. Pineapple

  4. Onions

  5. Papaya

  6. Sweet Peas (Frozen)

  7. Eggplant

  8. Asparagus

  9. Broccoli

  10. Cabbage

  11. Kiwi

  12. Cauliflower

  13. Mushrooms

  14. Honeydew Melon

  15. Cantaloupe

The Nutritional Superstars - Blueberries: Though blueberries have now joined the Dirty Dozen, their incredible health benefits remain unwavering. Rich in antioxidants, vitamins, and fiber, blueberries support brain health, combat inflammation, and promote heart health. To minimize pesticide exposure while enjoying their nutritional wonders, choosing organic blueberries whenever possible is my choice as your wellness coach and plant-based chef.

Practical Tools, Tips, and Takeaways:

  1. Organic for Dirty Dozen and Clean 15: Prioritize purchasing organic versions of both the Dirty Dozen and the Clean 15 to reduce exposure to harmful pesticides. Opting for organic avocados, sweet corn, pineapple, onions, papaya, and other produce items can further support your well-being.

  2. Grow Your Own: Cultivate a small garden or grow herbs and produce in pots to ensure freshness and quality. Experience the joy of nurturing your food from seed to table, knowing you've chosen organic.

  3. Mindful Meal Planning: Create balanced and colorful plant-based meals by combining options from both lists. Experiment with new recipes to make healthy eating exciting and enjoyable.

  4. Educate and Advocate: Share the knowledge of the Dirty Dozen and Clean 15 with friends, family, and your community. By raising awareness, we can collectively support sustainable, organic farming practices.

The Power of Choosing Organic - A Scientific Insight: Research published in the Journal of Environmental Research found that consuming organic produce significantly reduces the exposure to synthetic pesticides. The study also highlighted that choosing organic fruits and vegetables leads to a decrease in pesticide residues detected in the body, promoting a healthier lifestyle and overall well-being.

A Call to Action: At Free Flowing Health, my passion is to empower you on your journey to optimal well-being. Incorporate the wisdom of the Clean 15 and the nutritional superstars into your plant-based lifestyle, with a conscious effort to choose organic whenever possible. As your private plant-based chef and wellness coach, I am here to support you every step of the way.

Contact Free Flowing Health Today! Transform your health and embrace the power of plant-based living. For personalized coaching, mouthwatering recipes, and expert guidance, reach out to me at Lisa@freeflowinghealth.com. Together, let's cultivate a harmonious, healthful, and sustainable path towards free-flowing vitality.

Remember, by making mindful choices and celebrating the goodness of nature's bounty, you can savor a life of wellness and joy, one delicious bite at a time. Let's embark on this nourishing journey together! Contact me today to schedule your FREE consultation!


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