Pesticides have been linked to a wide range of human health hazards, ranging from short-term impacts such as IBS,
headaches and nausea to chronic impacts like cancer, reproductive harm, and endocrine disruption.
Ideally, choose organic as much as possible, but remember that it doesn't have to be all or nothing. If you need to pick and choose which produce to buy organic, consult EWG's "Dirty Dozen" and "Clean 15" lists, which highlight the most and least contaminated produce as follows:
'Dirty Dozen' — Choose Organic
Strawberries
Spinach
Kale
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes
'Clean 15' — OK to Choose Conventional
Avocados
Sweet corn
Pineapples
Sweet peas (frozen)
Onions
Papayas
Eggplants
Asparagus
Kiwis
Cabbage
Cauliflower
Cantaloupes
Broccoli
Mushrooms
Honeydew
There's a Scientific Reason you Crave Junk Food When you Don't Get Enough Sleep
Posted on October 29 by Heather Duquette-WolfThere are at least four potential mechanisms through which refined sugar intake could exert a toxic effect on mental health:
1. Sugar (particularly fructose) and grains contribute to insulin and leptin resistance and impaired signaling, which play a significant role in your mental health.
2. Sugar suppresses activity of a key growth hormone called brain derived neurotrophic factor (BDNF), which promotes healthy brain neurons. BDNF levels are critically low in both depression and schizophrenia, which animal models suggest might actually be causative.
3. Sugar consumption also triggers a cascade of chemical reactions in your body that promote chronic inflammation. In the long term, inflammation disrupts the normal functioning of your immune system, which is linked to a greater risk of depression.
4. Sugar impairs the microbiome and its influence on the modulation of stress response, immune function, neurotransmission and neurogenesis
In 2004, British psychiatric researcher Malcolm Peet published a provocative cross-cultural analysis of the relationship between diet and mental illness. His primary finding was a strong link between high sugar consumption and the risk of both depression and schizophrenia. According to Peet:
“A higher national dietary intake of refined sugar and dairy products predicted a worse 2-year outcome of schizophrenia. A high national prevalence of depression was predicted by a low dietary intake of fish and seafood.
1. Popcorn
Cauliflower popcorn is a fun alternative that boosts veggie intake. Instead of serving roasted cauliflower as a side dish, serve smaller, popcorn-size nuggets as a snack and toss them with popcorn-style toppings, such as Parmesan cheese and smoked paprika; everything but the bagel seasoning; or garlic powder and salt.
2. Creamy Soup without the Dairy
You can add two cups of the puree to a can of tomato soup for a creamy version that adds a whopping six grams of fiber. Also, individuals who can’t tolerate dairy foods and/or don’t eat any foods from animals can now enjoy a plant-based creamy soup.
3. Hash Brown "Potatoes"
To make them, boil 1 pound cauliflower florets; drain and mash with 1 1/2 tablespoons extra-virgin olive oil; then stir in 1/3 cup shelled hemp seeds, 1 1/2 tablespoons chia seeds, 3 minced scallions, 2 minced garlic cloves, 2 large organic eggs, and sea salt, rosemary, black pepper (or cayenne pepper) and turmeric to taste. Then drop the mixture onto parchment paper-lined baking sheets, forming 12 (3-inch diameter) patties; bake in a 475-degree oven for about 25 minutes (flipping patties halfway through baking); and serve them warm alongside scrambled eggs or dolloped with organic sour cream or a dairy-free alternative.
4. Tabbouleh
Why stop at rice when thinking about cauliflower as a grain substitute? Use it in a tabbouleh-style salad instead of bulgar, along with parsley, mint, tomatoes, cucumbers, lemon and olive oil. Riced cauliflower stands in beautifully when you want an all-vegetable dish.
5. Super Smoothie
Use frozen cauliflower florets in smoothies! Add 1/2 cup cooked cauliflower to your favorite smoothie. It makes smoothies super creamy and thick for just 15 calories, but the best part is it adds fiber, vitamin C, and other disease-fighting compounds!
6. Healthy Cheese Sauce
You can make a cheese sauce healthier by adding cauliflower. Simply cook cauliflower and garlic, add some vegetable broth and milk, season with salt and pepper and add some shredded cheese (such as cheddar or Parmesan). Blend it all together, and you’ll be surprised how creamy and savory it is. The sauce works great as an Alfredo sauce or cream sauce.
