Choose Wisely

Eating fresh produce is the best way to obtain daily nutrients, but the pesticides used on many crops remain a major health concern. By choosing organic foods, you can reap the health benefits of fruits and vegetables without exposing yourself to potentially harmful chemicals. Make sure you purchase only organic varieties of the produce listed below. According to the Environmental Working Group, common growing practices make these crops the most likely to contain pesticide residues:

1. Apples
2. Bell Peppers
3. Celery
4. Cherries
5. Imported Grapes
6. Nectarines
7. Peaches
8. Pears
9. Potatoes
10. Raspberries
11. Spinach
12. Strawberries

With the rising cost of food, eating healthy may seem like a luxury you just can’t afford. But don’t head for the unhealthy fast-food “value menus” just yet - use this list of inexpensive foods to guide your shopping. All are healthful choices for the whole family that won’t break the bank.

1) Canned wild-caught salmon and sardines: Dr. Weil recommends both as good sources of omega-3 fats, which are strongly anti-inflammatory. Canned Sockeye salmon is always wild caught, and the edible bones in both fish are a good source of calcium.
2) Kale and other dark, leafy greens: When it comes to getting health benefits per ounce, dark leafy greens such as kale, mustard, collards and bok choy are excellent choices, as they provide iron, calcium and folic acid.
3) Whole grains: Higher in fiber and complex carbohydrates than processed grains, choices like steel-cut oats, brown rice and barley are healthy grains that are affordable and versatile.
4) Sweet potatoes: A universally appealing root vegetable, sweet potatoes are an excellent source of vitamins A and C - natural antioxidants that help neutralize free radicals - and are packed with nutrients including carotenoids, copper, and fiber. 5) Beans: Whether you choose kidney, pinto, black or garbanzo, beans are a high fiber, high protein food that are inexpensive and versatile. Dried beans will give you more for your money, but canned varieties (choose low- or no-sodium versions) are still a great bargain.
6) Nuts: Packed with healthy fats, protein, vitamin E, magnesium, and other vital nutrients, nuts - when eaten in moderation - can lower your risk of heart disease and heart attacks. Dr. Weil recommends walnuts, almonds and cashews.
7) Tofu: Whole soy foods, including tofu, contain phytonutrients that can protect against cancer. An inexpensive alternative to meat, tofu provides B vitamins, iron and calcium, and is very versatile - use it in everything from stir-fry to smoothies!
8) Bananas: High in potassium and fiber, bananas are a simple, portable, healthy snack. Plus, bananas may help support normal blood pressure, healthy bones, gastrointestinal health, and protect against atherosclerosis and heart disease.

Examining How You Eat: If you tend to wolf down your food while standing in front of the fridge, you may be prone to weight gain. Practicing 'intuitive eating' - paying attention to your body and adjusting your intake to your actual needs - has been linked to weighing less (and, as a bonus, having a lower risk of cardiovascular issues). Intuitive eating doesn't limit what or how much you eat, but rather dictates that you eat only when really hungry and stopping when you are full.
So next time you catch yourself eating simply because you are stressed, bored or depressed, consider that you're doing the opposite of "intuitive eating" and consuming unneeded calories that can lead to weight gain.