EWG’s 2015 Dirty Dozen and Clean Fifteen

Ever wonder which foods to buy organic and which foods have the least amount of pesticide residue? Wouldn’t it be great if someone would do the research for you and just give you the top 12 that you should buy organic.

2015EWGPesticideGuide

Dirty Dozen are foods to always buy organic. Clean Fifteen contain less than 4 pesticides on these non-organic foods.

This guide is to assist the choice of when to buy organic foods (Dirty Dozen) and when there is the option to buy non-organic because the risk of pesticides is lower (Clean Fifteen).

The PDF is really handy if you want to print it out and keep it in your wallet or purse for when you are at the grocery store. Download the 2015 EWG Pesticide Guide PDF

Or you can visit the EWG website to learn more about pesticides on food or the Environmental Working Group.

Eat Clean Challenge Retrostpective

Final day of the challenge. I made a gf pumpkin pie to celebrate.

This is what I’ve learned:

  • After cutting so many vegetables and preparing foods more than usual, I realized I need a better knife set.
  • My “go-to” quick salad (lettuce, rice cheese, dried cranberries, candied pecans) and quick snack (homemade trail mix) that I thought was healthy actually was loaded with sugar.
  • I eat a lot more fruit than vegetables.
  • It’s possible to eat clean and eat much less than the recommended amount of vegetables in a day – there were some days I only had 1-2 servings of vegetables.
  • Avoiding sugar and sweet treats isn’t as hard as I originally thought (this coming from someone who ate a dessert every day!)
  • Planning out the week’s meals (or even getting a jumpstart with a big bowl of quinoa or rice) for the week is important so there isn’t a temptation to grab something quick and easy (usually packaged) in the evening after a long day.
  • Set aside time to plan out (and prepare) quick snacks like cleaned up carrots instead of always grabbing fruit as a snack.
  • It is possible to go a month without artificial sweeteners, and non-dairy cheese (or any cheese).
  • Mainstream peanut butter has sugar in it, and it doesn’t have to. Big names like Smucker produces a no-sugar PB and sells it in grocery stores.
  • 1 cup of 0% fat Greek yogurt (protein) for breakfast is the key to not indulging in bad foods all day (and coconut milk yogurt has virtually no protein in it).
  • Excess/added sugar may make me phlegmy (still need to test this theory).
  • Eating clean (including no processed foods, and little added sugar) does not mean quick weight loss or any weight loss at all.
  • It is possible to get bored with the same vegetables or salads every day and that could lead to wanting processed foods for variety. Try to plan ahead and make new recipes. A CSA box will help with that to keep fresh (and odd) vegetables coming into your house that you wouldn’t otherwise buy.
  • When eating a lot of vegetables and fruits, I noticed more gas, especially with hummus, broccoli and cauliflower. Avoiding FODMAP foods (and gas-X) can help with that.

I would definitely do this challenge again in a future month. I was committed to the challenge up until the Marathon weekend when I allowed carbs to fuel for the marathon. Then I lost my resolve. So this was more like a 21 day challenge. You can review the foods I ate on this challenge.

Now onto some deliciousness…

Day 29 of 30 day Eat Clean Challenge

Victories: Met my water intake! Gluten Free! No artificial sweeteners! Dairy free!

Today was a feast! I couldn’t stop eating. I kept it clean though! I made a pumpkin pie tonight, so today is my last eat clean day.

Clean food consisted of:

  • Coconut Grove Yogurt
  • Homemade granola: oats, chia seeds, flax seeds
  • Nectarine*
  • Cantaloupe
  • Homemade granola*
  • Go Raw Carrot Cake chips: coconut, carrots, dates, salt
  • Raisins*
  • Mixed greens, peppers, zucchini, cucumber, tomato, carrots, sunflower seeds, evoo roasted pumpkin seeds
  • Tofu, peppers, onions, green beans, salt & pepper, tomato
  • 3 small tomatoes, two small onions, garlic, evoo, basalmic vinegar, basil, salt & pepper
  • Fritos
  • 64+ oz of fluids (water and decaf tea)

Not-so-clean foods today:

  • Mixed roasted nuts (oil)
  • Avocado Mousse: Avocado, cocoa powder, honey, coconut milk

Total Servings (estimated):

  • Fruit: 3
  • Veggies: 3
  • Legumes: 2

* Foods that fall under FODMAP.
   
 

Day 28 of 30 day Eat Clean Challenge

Victories: Met my water intake! No artificial sweeteners! Dairy free!

I was happy when I realized I left my house for Np workout without a credit card for breakfast club at Tartine bakery. I was good and didn’t order anything but as I was leaving they handed out free samples of chocolate cake. My hands were faster than my mind. 😦

Clean food consisted of:

  • Plums*
  • Quinoa, peanut butter (no sugar), strawberry purée
  • Cantaloupe, pineapple, honeydew
  • Blackberries*, raspberries, blueberries
  • Chipotle: lettuce, brown rice, black beans, carnitas
  • Avocado Mousse: Avocado, cocoa powder, honey, coconut milk
  • Homemade granola (dried fruit*)
  • Forager Nuts & chocolate drink: cashews, almonds, coconut water, coconut, oatmeal, dates, cacao, vanilla bean, sea salt
  • Go Raw Carrot Cake chips: coconut, carrots, dates*, salt
  • 64+ oz of fluids (water)

Not-so-clean foods today:

Not at all clean foods:

  • 4 bites of chocolate cake.

Total Servings (estimated):

  • Fruit: 4
  • Veggies: 1
  • Legumes: 1

* Foods that fall under FODMAP.

Day 27 of 30 day Eat Clean Challenge

Victories: Gluten Free! No artificial sweeteners! Dairy free!

The end of the challenge is coming and it’s getting harder to stay motivated. I think partly is lack of good recipes which are filling (I miss my greek yogurt) and partly because I have lost the resolve (thinking about sweets again and fast food).

Free lunch at work today… I tried to be good. Wasn’t very successful.

Clean food consisted of:

  • Coconut Grove Yogurt (with only natural ingredients)
  • Homemade Granola: Oats, Chia seeds, flax seeds
  • Mixed Greens, tomato, carrot, zucchini, cucumber peppers, sunflower seeds, roasted pumpkin seeds (evoo)
  • White rice
  • Chicken and Cashew Thai
  • Veggie rice wrap/roll
  • Tofu, broccoli*, cauliflower*, carrot
  • Nectarine*
  • Cliff kits organic cherry and pumpkin seed bar
  • Larabar
  • 40 oz of fluids (water)

Not-so-clean foods today:

  • Bacon
  • Mango* coconut milk rice
  • A bite of some rice noodle with light red sauce on it (Thai)
  • Oil roasted Mixed nuts

Total Servings (estimated):

  • Fruit: 2
  • Veggies: 3
  • Legumes: 1

* Foods that fall under FODMAP.

Day 26 of 30 day Eat Clean Challenge

Victories: Met my water intake! Gluten Free! No artificial sweeteners! Dairy free!

Wow, only 5 days left. Today was the toughest day. I wanted sweets and it crossed my mind many times. Hence the chocolate chips and popcorn. I was seeking something.

Clean food consisted of:

  • Quinoa, peanut butter (no added sugar), banana, strawberry puree
  • Mixed greens, tomato, 1/4 avocado*, pasture raised eggs
  • Cantaloupe
  • Bananas, 1/2 avocado*, peanut butter (no added sugar)
  • Cucumber
  • Nectarine*
  • 64+ oz of fluids (water & tea)

Not-so-clean foods today:

  • Bacon
  • Semi-sweet morsels (sugar)
  • Roasted mixed nuts (oil), dried cranberries* (sugar)
  • Popcorn* (long ingredients list)

Total Servings (estimated):

  • Fruit: 6
  • Veggies: 4
  • Legumes: 1

* Foods that fall under FODMAP.

Day 25 of 30 day Eat Clean Challenge

Victories: Met my water intake! Gluten Free! No artificial sweeteners! Dairy free!

Yesterday, my doctor told me about FODMAP. I’ve been having some typical issues that come with a high fruit and vegetable diet, so she suggested I do a little food elimination to determine what triggers it. I’ll put an * next to any food I eat that is on the “do not eat” list from Stanford. It’s interesting that most FODMAPs put green peppers in the do not eat list, but Stanford allows them (it’s not even in the moderate use list).

Today, I woke up hungry and ended the day hungry. I went out to lunch with folks to a Mexican place and only ordered guac and chips, then only ate half.

Clean food consisted of:

  • Coconut yogurt
  • Nectarines*
  • Homemade granola: oats, flaxseed, chia seed
  • Raw Almonds
  • Guacamole (avocado*, tomato, lime, cilantro, ???)
  • Tomato, onion*, cilantro salsa
  • Celery
  • Cantaloupe
  • Apple*
  • Cucumber
  • Peanut butter (no sugar)
  • Black grapes
  • 64+ oz of fluids (water With lime)

Not-so-clean foods today:

  • Tortilla chips (unknown ingredients)
  • Homemade trail mix: roasted nuts (oil), dried cranberries* (sugar) and semi-sweet chocolate morsels (sugar).

Total Servings (estimated):

  • Fruit: 4
  • Veggies: 2
  • Legumes: 0

Day 24 of 30 day Eat Clean Challenge

Victories: Met my water intake! Gluten Free! No artificial sweeteners!

Today is day after my first marathon so I’m ate the left over unclean foods to “get them out of the house”.

Clean food consisted of:

  • Homemade Salsa verde
  • Pear
  • Banana
  • Homemade granola bars
  • Mixed greens, tomato, avocado, pasture raised egg
  • Lentil pasta
  • Homemade pasta sauce with extra veggies
  • 64+ oz of fluids (water)

Not-so-clean foods today:

  • Flax tortilla chips (long ingredients list)
  • Bacon
  • Gf beer
  • Gf pasta

Not clean foods today:

  • GF Waffle (2 bites)
  • Syrup
  • GF Zucchini bread

Total Servings (estimated):

  • Fruit:
  • Veggies:
  • Legumes:

Day 23 of 30 day Eat Clean Challenge

Victories: Met my water intake! Gluten Free!

Today is my first marathon so I’m not eating clean today.

Clean food consisted of:

  • Watermelon
  • Oatmeal Breakfast Bars: ½ c oats, 1 banana, 1 tbsp honey, ¼ c blueberries, 2 tbsp slivered almonds, 1/8 tsp cinnamon, 2 egg whites
  • Banana
  • Blueberries
  • Black grapes
  • Cantaloupe
  • Corn on cob
  • Small nectarine
  • 64+ oz of fluids (water & caffeine tea)

Not-so-clean foods today:

  • Peanut butter
  • Potato Chips

Not clean foods today:

  • GF waffles
  • Syrup
  • Pro Bar Bolt chews
  • Muscle Milk
  • SOS
  • Gatorade

Total Servings (estimated):

  • Fruit:
  • Veggies:
  • Legumes:

Day 22 of 30 day Eat Clean Challenge

Victories: Met my water intake! Gluten Free!

Today is day before my first marathon so I’m not eating clean today.

Clean food consisted of:

  • Pasture raised Eggs
  • Black grapes
  • Mixed greens (half spinach)
  • Tomato
  • Pear
  • 100 cal pack of raw Walnuts and almonds
  • Corn on cob
  • 64+ oz of fluids (water & lemonade)

Not-so-clean foods today:

  • Grilled Chicken from fast food
  • French fries
  • Diet Lemonade (splenda)
  • Bacon

Not clean foods today:

  • GF banana pancakes
  • Syrup
  • GF Zucchini bread

Total Servings (estimated):

  • Fruit:
  • Veggies:
  • Legumes: