Conversely, organic farms prohibit the use of harmful pesticides. Organic foods are produced from natural and sustainable farming methods. As a result, they are safer and healthier for the earth and public consumption.

In general, you should try to avoid foods with pesticide exposure whenever possible, but there are certain foods that have higher and lower pesticide levels. According to the Environmental Working Group (EWG), these are the top dirtiest and cleanest foods:

The Dirty Dozen
These foods have the highest levels of pesticide residue, even after washing them. The EWG recently conducted a study that found as many as 67 different chemicals treated on foods, such as celery and peaches. Shockingly, some of the most popular fruits and vegetables landed on this list.

Strive to buy these foods organic or local
1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes (Imported)

The Clean 15
These foods have the lowest pesticide levels, which mean they are safer options among conventional foods. However, organic or local foods are typically the best option. The EWG, found no more than four chemicals on these foods. Some of these foods even had “no detectable pesticides.”

1. Onions
2. Avocado
3. Sweet Corn
4. Pineapple
5. Mangos
6. Sweet Peas
7. Asparagus
8. Kiwi
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet Potato
15. Honeydew Melon

According to EWG, “You can lower your pesticide consumption by nearly four-fifths by avoiding the 12 most contaminated fruits and vegetables and instead eating the least contaminated produce.” Rather than avoiding the dirty dozen all together, you can simply enjoy these foods by buying them organic. It’s extremely important to eat fruits and vegetables, just make sure they are high quality.

Do you want to learn more about healthy and safe foods? Contact me today for a free health consultation. We can discuss your unique situation and develop a plan that works best for you.

Natalie Drugan, Founder of Brumberry and Certified Health Coach
Brumberry is my nutrition and lifestyle coaching practice. As a certified health coach, I educate individuals and groups on how to make healthy food and lifestyle choices that significantly improve their health and happiness.

Farmers’ markets provide an educational, outdoor experience that is fun to share with friends and/or family members. I encourage you to get to know your farmers; they will provide you with a wealth of information about locally grown food.

Here is a list of Chicago’s finest farmers’ markets:

Tuesdays
• Federal Plaza – Adams St. and Dearborn St. (7AM-3PM)
• Lincoln Square – Lincoln and Leland (7AM-1PM)
• Museum of Contemporary Art/Streeterville – MCA Plaza at Chicago Ave. and Mies van der Rohe Way (7AM-3PM)
• Prudential Plaza – Lake St. and Beaubien Court (7AM-3PM)

Wednesdays
• Green City Market – 1799 N. Clark St. (7AM-1PM)
• Lawndale – Green City Youth Farm at 3555 W. Ogden Ave. (3PM-7PM)
• Pullman – Arcade Park at 11100 S. Cottage Grove (7AM-12PM)
• South Shore – ShoreBank parking lot at 70th and Jeffery Blvd. (7AM-1PM)

Thursdays
• Daley Plaza – 50 W. Washington (7AM-3PM)
• Hyde Park – On the Cul-de-sac of Harper Court at 5200 S. Harper Ave. (7AM-1PM)
• Lincoln Square – Lincoln and Leland (4-8PM; includes concerts)
• Uptown – Weiss Memorial Hospital at 4646 N. Marine Dr (8AM-1PM)
• Willis Tower Plaza – 233 S. Wacker Dr. (7AM-3PM)

Saturdays
• Austin – Madison St. and Central Ave. (7AM-12PM)
• Bridgeport – 35th and Wallace (7AM-1PM)
• Division St. – 50 W. Division St. between State and Clark (7AM-1PM)
• Green City Market – 1799 N. Clark St. (7AM-1PM)
• Lincoln Park – Lincoln Park High School at Armitage Ave. and Orchard St. (7AM-1PM)
• Northcenter – Northcenter Town Square 4100 N. Damen (7AM-1PM)
• Printer’s Row Park – Parking lot at Dearborn and Polk (7AM-1PM)
• Southport Green Market – Blaine School at 1420 W. Grace St. (7AM-1PM)

Sundays
• Beverly – City parking lot; southeast corner of 9500 S. Longwood Dr. (7AM-1PM)
• Erie St. – 500 W. Erie St. (8AM-1PM)
• Logan Square – 3107 W. Logan Blvd. (10AM-3PM)
• Pilsen Community Market – Chicago Community Bank at 1800 S. Halsted (9AM-3PM)
• Wicker Park and Bucktown – 1500 N. Damen Ave. (8AM-2PM)

Monday – Saturday (Closed Sunday)
• Chicago French Market, a year-round, European-inspired indoor market in the West Loop at 131 N. Clinton St. (Ogilvie Transportation Center’s street-level MetraMarket)

Source: www.explorechicago.org

Natalie Drugan, Founder of Brumberry and Certified Health Coach
Brumberry is my nutrition and lifestyle coaching practice. As a certified health coach, I educate individuals and groups on how to make healthy food and lifestyle choices that significantly improve their health and happiness.

Contact me today for a free consultation. We can discuss your unique situation and develop a plan that works best for you. This month only, I am offering a Mother’s Day special which includes one free session to celebrate and honor moms. Give the gift of health!

Here are ten ways to create a healthy and happy dining experience:

1. Eat “real” food: The best foods in life provide you with a wealth of vitamins and minerals. Thus, it’s important to eat nourishing foods, such as fruits, vegetables and whole grains vs. highly processed foods.
2. Keep it simple: The term “cook” is frequently associated with a day’s worth of hard work. You can easily make a healthy, homemade meal in a matter of minutes. For example, you can cut up a few vegetables, sauté them in a skillet and serve them over brown rice.
3. Turn the TV off: The TV is often filled with chaotic shows, which can build upon your already hectic day. Additionally, it can become a great obstacle between you and your dinner companion(s). When its mealtime, hit the “off” button on your remote control.
4. Set a relaxing mood: To create a relaxing mood, light some candles and/or play light tunes for soothing background noise. This is a wonderful way to let the mind and body relax prior to sitting down for dinner.
5. Sit at the table: The table is the ideal place to enjoy a meal. It allows you to solely focus on your food without distractions. Other places, such as your desk, the couch, and even your car, direct your attention away from your food, which results in unhealthy eating habits.
6. Decorate your table: I encourage you to adorn your table with something nice, such as a vase with fresh, seasonal flowers. This will create an inviting and enjoyable atmosphere.
7. Turn your cell phone off: To avoid interruptions, turn your cell phone off for a minimum of one hour. This allows you to unwind from your day and enjoy the food that is before you. You can always call the person back after your meal.
8. Chew your food: Chewing seems like a simple and obvious task; however, it can be quite challenging in our busy lives. By thoroughly chewing your food, you will have a satisfying, calming experience accompanied with better digestion.
9. Focus on the positive: Often, we find ourselves dwelling on the negative aspects of life, rather than focusing on the positive. When dining with someone else, strive to discuss an uplifting, stress-free topic. A great way to start a positive conversation is by asking someone to tell you something “good.”

10.  Embrace the moment: By focusing on the present moment, you will have the ability to concentrate on your dining experience without stressful thoughts about the past or future. The present moment will pass in an instant, so take the opportunity to enjoy it!

With these simple tips, you can enjoy a wonderful, relaxing meal that nourishes your mind, body and soul.

Natalie Drugan, Founder of Brumberry and Certified Health Coach

Brumberry is my nutrition and lifestyle coaching practice. As a certified health coach, I educate individuals and groups on how to make healthy food and lifestyle choices that significantly improve their health and happiness. Contact me today for a free consultation. We can discuss your unique situation and develop a plan that works best for you.

Do you have the Winter Blues?

It’s March, which means the highly anticipated spring and summer months are right around the corner! However, the dark, cold winter season tends to linger through the spring, especially in the great city of Chicago. Many people might even go as far to say that the winter season wears out its welcome.

During the cold season, we generally stay indoors and crave warming foods, many of which are heavier foods that help keep us insulated and grounded throughout the winter months. In a way, we are in a state of hibernation in which we slow down our lifestyles and isolate ourselves to stay warm. This slower lifestyle and the absence of the warm, bright sun can often have an effect on our mood. Thus, many people get the “winter blues.”

Here are a few quick tips that will help improve your mood and get you ready for the warm summer months:

Exercise

Exercise as much as possible! This may seem like the very last thing you want to do; however, it is one of the most crucial things you can do to improve your mood. Whether it’s running on a treadmill, weight-lifting, exercising to a DVD in your living room or even cleaning your house, keep your body moving and stay off the couch! There are numerous studies that have indicated a drop in depressive symptoms due to exercise. Exercise can improve your self-esteem, lift your mood and increase your energy as well as release stress, anxiety and frustration.

Listen to Music

The power of music is absolutely amazing! Depending on the type of tune, music can put you in a totally different state of mind. You can pick from jazz, country, pop, rock, etc. I encourage you to put on your favorite “happy” tunes to help you escape your “winter blues.” Even better, dance to your favorite tunes to combine the power of music with exercise. Just remember to strive for an uplifting tune that gives you energy and fills you with happiness.

Eat a Healthy Diet

It’s important to eat a healthy diet regardless of time of year. However, the winter season makes it even more important to avoid foods that may lead to feelings of depression. I recommend eating a diet rich in fresh, seasonal foods that are filled with vitamins and minerals, not processed foods that have been stripped of their nutritional value. According to the British Journal of Psychiatry, people have a 58 percent higher risk of depression if their diet is heavily made up of processed foods, such as sugary and fried foods, processed meat, refined grains and high-fat dairy products.

Socialize

During the cold months be sure to make an effort to socialize with friends and family. I recommend putting a date on the calendar every week that allows you to escape your winter isolation and enjoy the comfort of other people. You can socialize by talking on the phone, meeting someone for lunch/dinner, or even going to a café. The smallest gesture, such as a smile or hello from someone, can make a significant impact on your mood.

It’s not too late to brighten up your “winter blues.” These quick tips will not only help you through the rest of the season, but they will also help you maintain a happier and healthier lifestyle throughout the year.

Do you have the winter blues? Have you faced challenges getting through the winter season? Share your thoughts below.

Natalie Drugan, Founder of Brumberry and Certified Health Coach

Brumberry is my nutrition and lifestyle coaching practice. I offer coaching (in-person and by phone nationwide) to individuals and groups who want to improve their health and happiness. I empower individuals to make healthy and informed choices that significantly improve their diet and lifestyle.