Keep it CLEAN

Hello Friends! Happy Friday!! Man oh man has it been a long week for anyone else or just me? So happy to have an extra day off to recoup and spend some time with family and friends. I’m prettttttty pumped because we decided somewhat last minute to make one more trip up to the Finger Lakes to see my family. Just squeezing a little more out of summer!

Lake 1

SO, I have been thinking about this post for a while, but kept somewhat putting it off because I didn’t want to be “lecturing” anyone; however after a conversation at work the other day I decided today was the day to make my PSA. (Let me just find my ol’ megaphone.)

When I first started to learn more about a clean diet I thought that meant all I needed to do was just double my grocery bill (which is soo false, but thats another post) just to splurge on all organic everything; produce, cleaning products, gosh…everything down to toilet paper, but when I really learned more about a clean diet and a healthy diet I discovered a major game changer.

Wait for it friends…

Dirty dozen

The Dirty Dozen and the Clean 15 is a list of almost 30 fruits and vegetables published by the Environmental Working Group (EWG). These lists are designed by the EWG to aid consumers to know what produce should purchased organic and also to know which items it may not be necessary. The lists were designed based on the amount of pesticide residue that remains on non organic produce after they have been washed. The items on the Dirty Dozen are those items that have been shown to have large amounts of  pesticides.


According to research, it is has been found that consuming any amount of pesticides, even a small amount!, can cause lasting damage to your health. The EWG has found that those people that consume the recommended serving of 5 fruit and vegetables per day from the Dirty Dozen consume an average of 10 pesticides a day. Ick!! Although it may be impossible to avoid exposure to ANY pesticides and other chemical residue consuming produce  by following the guidelines established by these lists.


Fun fact: Produce that has a outer layer of skin (ie. a peel) has a protective defense that helps to keep out the pesticides! Produce that doesn’t have a peel, such as berries, or produce where you eat the peel, such as apples, you should aim to buy organic. Don’t try to avoid these by removing the skin, because although you may be thinking you’re removing the pesticides, instead you’re losing valuable nutrients!

Green beans

Oh, by the way…always remember to wash your produce, even organic. No, it won’t magically wash away pestiside; however it will help to slightly reduce pesticide exposure. Also…lets just think about all of those people that may have touched your produce on its trek to the market or grocery store before you brought it home…just let your mind linger for a second and then commit to washing those fruits and veggies!


For me, I try to buy organic for most produce when possible for more, but I don’t stress if I can’t find items from the Clean 15 non organic. I will, on the other hand, maybe decide to skip apples if I can’t them organic, or decide to swap it out to get to something that is available in organic. Long story short: Eat a variety of fruits and vegetables to get the most nutrients, rinse all produce prior to consumption and buy organic when possible!

Now, PSA over. Time to head to the lake. Happy weekend all!


Posted in Eats & Drinks, Healthy Eating tips

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Colleen O'Connor - Keep It Real Clean

About Me

Hey! I'm Colleen and I'm a healthy lifestyle blogger living in Philadelphia, PA. Join me on this adventure to lead a healthier lifestyle including clean eating and fitness, all while enjoying the real world!

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