Simple, healthy adjustments you can make right now
Oil, water, veggies
When you feel like you have no control, there’s stability in knowing you CAN control what you put in your body. Keeping with the theme of small-things-add-up, and it’s spring, so your energy might be everywhere like mine, let’s break down a few fundamentals.
Oil
It’s widely known and advertised that olive oil is the superior oil. Mediterranean diet, anyone?
For salads and low-heat cooking, EVOO is supreme. Though it may not be best for high-heat baking, olive oil is the most available, healthy option for many of us. Using organic extra virgin olive oil can instantly boost at-home meals, and inversely, low-quality cooking oil is one reason why restaurant food may not be the healthiest option. But do we know how to shop for the best quality? Here are some things to look out for.
“Extra virgin” ensures that the oil is minimally processed. The less processed, the higher quality your oil is.
Certified organic. Look for that seal. Especially when your oil comes from California or somewhere else in the U.S. since farming regulations here aren’t the most protective for us.
Cold-pressed. Another way to ensure you get the freshest, most healthy, unprocessed option.
Shop for dark, small bottles. Oxygen, temperature, and light exposure lessen the quality of your oil. Keep this in mind for where you store it in your kitchen, too.
Water
It’s been a while since we’ve discussed the importance of drinking water. So, this is your friendly reminder that staying hydrated contributes to lots of good things. Here are my favorite tips for staying hydrated, especially on the go.
Have water be the first thing you drink in the morning. After all, we crave what we put in our bodies.
Bring an extra-large water bottle or pitcher to your desk or workplace so you’re stocked and ready.
Or, drink out of a smaller glass, and each time you finish it, get up immediately to refill it. A great way to counter staying seated all day.
Add delicious things to your water if you think it tastes boring. Mint, lemon, lime, frozen berries, cucumber.
Set a timer for yourself that goes off every hour as a reminder to drink and refill your water.
Get yourself a super cool water-drinking glass to make it more special.
Always, I mean ALWAYS, bring a reusable water bottle when you leave the house.
Produce
The Environmental Working Group just released their 2022 clean and dirty lists. Each year, the EWG tests the most popular fruits and vegetables for pesticides and chemicals. They return with a list of “dirty” items, which they (and I) recommend always buying organic, and a list of “clean” items, which, sadly, still contain trace amounts of pesticides and chemicals, just not at a freaky level. Keep these in mind when shopping.
The EWG’s 2022 Dirty Dozen
Strawberries
Spinach
Kale, collard, and mustard greens
Nectarines
Apples
Grapes
Bell and hot peppers
Cherries
Peaches
Pears
Celery
Tomatoes
The EWG’s 2022 Clean Fifteen
Avocado
Sweet Corn
Pineapple
Onions
Papaya
Sweet peas (frozen)
Asparagus
Honeydew melon
Kiwi
Cabbage
Mushrooms
Cantaloupes
Mangoes
Watermelon
Sweet Potatoes
This brings us to the perfect time to seek out your local farm. There’s nothing better than home-grown produce. Oh wait, there might be, and it’s grown at your local farm. Often, small farms don’t have the means or funds to receive their USDA Organic certification even though they follow all regulations. Chatting with farmers at your town’s farmers market is the perfect way to find your new, local, fresh source for organic produce. Check out Local Harvest; they make finding a farm and farmer’s market near you easy.
