From non-organic strawberries to green beans and spinach, certain fruits and vegetables make the Environmental Working Group’s “Dirty Dozen” list each year. Government lab tests found pesticide residue in nearly all non-organic grapes, peaches, strawberries, green beans, and leafy greens like kale. 

This Environmental Working Group (EWG) makes an annual “Dirty Dozen” list for grocery shoppers. This list is intended to inform shoppers about the top non-organic fruits and vegetables with detectable levels of pesticides. This year, mustard greens, collard greens, and kale topped the list with the most pesticide residue. Reports detected 103 individual chemicals, while hot peppers were next with 101 chemicals. 

Health experts regularly encourage people to eat more fruits and vegetables, organic or not. If consumers are concerned about pesticide exposure, they can use the EWG’s “Dirty Dozen” and “Clean 15” lists  to make better choices for them and their families. Continue reading to learn more about these lists. 

Which Fruits And Vegetables Are On The “Dirty Dozen” List For 2024?

According to the EWG, the following produce items had the highest levels of pesticides by government testing analysis. Keep in mind that the following fruits and vegetables are not listed in any particular order of pesticide residue. 

• Strawberries
• Spinach
• Kale, collard greens, and mustard greens
• Peaches
• Grapes
• Cherries
• Nectarines
• Apples
• Blueberries
• Bell and hot peppers
• Green beans
• Pears

What Pesticides Were Found In The “Dirty Dozen”?

The EWG report noted that four of the five most frequently detected chemicals were fungicides. Two of these fungicides, pyrimethanil and fludioxonil, had the highest concentrations of any pesticides found in the dozen produce items. According to reports, these fungicides are known endocrine disruptors, interfering with the body’s hormone systems responsible for growth and reproduction. 

The reason that fungicides are more commonly detected in non-organic produce items is because they are applied to plants during the growing process. This is to help prevent or completely remove fungus, and they are applied post-harvest to keep produce mold-free during transportation. Before the U.S. Department of Agriculture (USDA) tests for pesticides, the items are peeled, scrubbed, or washed. Despite the cleaning or peeling, testing still detected 254 different pesticides on fruits and vegetables, including the 209 different pesticides on the “Dirty Dozen” list. 

What About The “Clean 15” List For 2024?

The EWG also makes an annual list of non-organic produce that has the least amount of pesticides detected in lab tests. The great news about the foods on this year’s “Clean 15” list is that 65% of the food samples did not test positive for pesticide residue. Those 15 fruits and vegetables are listed below in no particular order:

• Papaya
• Avocados
• Kiwi
• Pineapple
• Asparagus
• Watermelon
• Sweet corn
• Mushrooms
• Sweet potatoes
• Frozen peas
• Onions
• Honeydew melon
• Carrots
• Cabbage
• Mangoes

You Should Still Eat Fruits And Vegetables

You can limit your exposure to pesticides, even if you cannot buy organic produce. Many people choose non-organic produce over organic produce because it is less expensive. If you choose to buy non-organic produce then you can feel confident in buying the items on the “Clean 15” list. Reserve your budget to buy organic versions of the produce items on the “Dirty Dozen” list. Additionally, health experts encourage people to thoroughly wash produce items with water and a baking soda or vinegar solution to help remove pesticide residue. Peeling the produce can also decrease the exposure to these chemicals. 

Clinical dietitians say that the benefits of eating fruits and vegetables outweighs the risks of pesticide exposure from certain non-organic produce items. All fruits, vegetables, nuts, seeds, whole grains, and legumes contain beneficial nutrients. Incorporating more plant-based foods into your diet will only benefit you in the long-run. The “Dirty Dozen” list is not intended to scare people away from eating healthy foods, despite their non-organic nature. The point is to simply inform shoppers so they can make decisions appropriately for themselves and their health. 

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Sometimes, you come across a salad recipe that is both incredibly flavorful and simple to make. Such is the case for this curried carrot salad, which features shredded crunchy carrots and a slightly bitter tahini curry dressing. To balance out the spice and bitterness, we added nutty raw pumpkin seeds and sweet raisins. Should you be a true raisin hater, you can omit the raisins and consider adding sliced grapes. Forego the grapes and raisins altogether if you enjoy a pronounced curry flavor!

The great thing about this salad is that it is a true salad for one. This salad will yield enough for you, and you alone. Make it as a filling lunch or as a side dish for your main course. Even if you dress the entire salad and don’t finish it, carrots are sturdy enough that the salad will still be good to enjoy the following day. It is crunchy, cool, creamy, a little spicy, and incredibly fragrant. The curry brings a unique element to the dressing that you don’t typically find in most dressings or sauces. There’s a warmth to the spice mixture, and yet it is also zesty.

Just so that we’re clear, there is a possibility that you might hate it or love it. The main takeaway is that you were brave enough to try it! Don’t ever stop trying new and exciting or exotic foods because you never know what your palate will enjoy. There are many familiar ingredients in this salad, so you get to mix the old with the new, especially if you aren’t familiar with curry spice. The ginger and lemon juice bring a slightly spice flare as well, but that sweet maple syrup balances everything out. We hope you love experimenting with these new flavors!

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The Waldorf salad has made a name for itself in the culinary world. Originally, it was a simple salad consisting of apples, celery, and mayo. Introduced on March 14, 1893, the Waldorf salad was served to guests at a charity ball honoring St. Mary’s Hospital for Children. Coincidentally, the Waldorf hotel opened the previous day, and the charity ball was the very first event to take place in the hotel.

Edouard Beauchamp, the Waldorf’s original executive chef, came up with the salad (and the rest of the menu) with Oscar Tschirky, the maitre d’hotel. Just three years later, Tschirky published a cookbook with the recipe for the historic salad. The simplicity of the salad may be the reason for its rise to fame. However, shortly after the salad’s introduction to the world, people began to elaborate on the original three ingredients. Over time, people added walnuts, oranges, marshmallows, and a few other items on occasion.

This salad does not contain mayonnaise, nor does it contain walnuts. It does, however, contain raw pecans, grapes, apples, dried cranberries, celery, and mixed greens. We used Granny Smith apples, but you can use Fuji, Honeycrisp, or Gala apples if you prefer those varieties. Similarly, you can swap out the red grapes for green grapes if you prefer the flavor profile.

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About 75% of non-organic produce sold in the United States contains some residues of potentially harmful pesticides. The 2023 list of Dirty Dozen foods have the highest traces of pesticides, when compared to other produce items. Even though blueberries provide anti-inflammatory properties and green beans provide lots of fiber, they still joined the Environmental Working Group’s (EWG’s) Dirty Dozen list.

What Is The Dirty Dozen List?

Given what is known about pesticides, any exposure is problematic. New findings are particularly concerning for young children, as they are vulnerable to the negative effects of pesticide exposure. The Shopper’s Guide represents the EWG’s analysis of the latest fruit and vegetable testing data from the Department of Agriculture (USDA) and Food and Drug Administration (FDA). The data includes 46,569 samples of 46 fruits and vegetables. 

In 2022, strawberries and spinach held the top two spots on the Dirty Dozen list, followed by three greens, including kale, collards, and mustard. Peaches, nectarines, pears, apples, grapes, bell and hot peppers, and cherries were next. Blueberries and green beans rounded out the list in the 11th and 12th spots. Scientists noted a total of 210 pesticides in those 12 foods, with the greens containing the highest number of different pesticides. 

What Tests Determine The Dirty Dozen?

The USDA peels or scrubs and washes produce samples prior to testing, whereas the FDA only removes dirt before taking samples. Even after these steps, the tests revealed traces of 251 different pesticides. Pesticides are not intended for human consumption because they are intended to harm living organisms. They are inherently toxic to humans and can increase the risk of hormone dysfunction, cancer, and may harm the brain and nervous system. 

It is public knowledge that the consumption of fruits and vegetables is vital to a healthy diet and optimal health. If you are concerned about your exposure to pesticides via diet, pay close attention to the Dirty Dozen list that the EWG releases every year. For 2023, the Dirty Dozen list is as follows:

• Strawberries
• Spinach
• Kale, Collard Greens, & Mustard Greens
• Peaches
• Pears
• Nectarines
• Apples
• Grapes
• Bell & Hot Peppers
• Cherries
• Blueberries
• Green Beans

What Is The Clean 15 List?

Just as there is a dirty list, so too is there a clean list. Concerned consumers can choose conventionally grown fruits and vegetables from the EWG’s Clean 15 list. This list details crops that had the lowest traces of pesticides. In fact, about 65% of the foods on the list had no detectable levels of pesticides after testing. 

The reigning champion of the 2023 Clean 15 list was the mighty avocado. Sweet corn took second place, with pineapple, onions, papaya, frozen sweet peas, asparagus, honeydew melon, kiwi, cabbage, mangoes, sweet potatoes, watermelon, and carrots making up the rest of the list. Foods without traces of pesticides are especially important during pregnancy and childhood. Developing children require a combination of nutrients that have not been tainted by pesticides or other contaminants.

The Academy of American Pediatrics noted that exposure to pesticides in early childhood may increase the risk of learning problems, attention, and cancer. Exposure using pregnancy may increase the risk of birth defects or low birth rate. 

Switch To Organic Sources

You don’t want to give up on many fruits and vegetables just because they have higher levels of pesticides. Many of the fruits and vegetables on the Dirty Dozen list exhibit impressive health properties that are essential to a balanced diet. Instead of avoiding them, consider buying organic versions of those produce items. Organic does not insinuate that they have more nutrients; rather, it means that they have little to no pesticide residue. 

Studies have shown that people who switch to an organic diet have reduced levels of pesticides in their urine. If organic is not available or it is too expensive, consider peeling or washing the produce items thoroughly. Don’t use detergents or other advertised fruit and vegetable rinses. Rinsing with water will help reduce pesticide levels. Always rinse before peeling the fruit or vegetable and use a clean vegetable brush to scrub firm produce items like apples or melons. Finally, dry the produce with a clean paper towel to reduce bacteria that may still be present after rinsing.

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Juicing isn’t just meant for January, the month in which everyone decides they are going to lose weight and eat healthier foods. Although a juice cleanse is synonymous with the New Year, juicing isn’t solely reserved for resolutions. Sipping on a green juice isn’t just a trendy photoshoot for your Instagram, nor is a beet juice concoction reserved for hangovers. Juicing is more than a wellness trend; rather, it is always available and a great way to introduce more fruits and vegetables into your diet. 

What Is Juicing?

The process of juicing is essentially the extraction of liquids from fresh fruits and vegetables. It strips away the solid matter, including seeds, pulp, and peels, but you are left with a liquid concentration of essential micronutrients. Although juice contains minerals, vitamins, and phytonutrients, the fiber is lost during the juicing process. That’s why juicing for extended periods of time is not advised. You can alternate between juicing and eating whole foods, and you can always enjoy smoothies, which have all the fiber you need. 

When you drink a glass of freshly made juice, you absorb a high concentration of nutrients per ounce. Not only does this help combat inflammatory foods in the Standard American Diet, but it also gives the digestive system a break from solid food. When you take a break from solid food, you may help decrease body weight and increase the amount of healthy gut bacteria. 

Juice Cleanses Aren’t For Everyone

If you participate in a juice cleanse, you should not do it longer than three days. Ideally, you supplement a normal, balanced diet with freshly made juices. This helps to increase your consumption of fruits and vegetables, helping you get the recommended amount of servings per day. Everyday wellness is more important than a fad diet, such as juicing. Focus on freshness and balance for a realistic approach to wellness. Juicing isn’t an all or nothing way of life! Now, read on for six incredible juice recipes that’ll take your health to the next level. 

Juice For Longevity

Ingredients:

• 1 cup pineapple, cubed
• 1/2 cup red grapes
• 1 (4-ounce) lemon, quartered and unpeeled
• 1 (10-ounce) orange, skin removed

Instructions:

• Process all of the ingredients through a juicer and drink immediately. Enjoy!

Juice For Exercise Stamina

Ingredients:

• 1-inch piece of ginger root
• 1 large orange, peeled
• 4 carrots, roughly chopped
• 1 large beet, peeled and roughly chopped

Instructions:

• Process all of the ingredients through a juicer and drink immediately. Enjoy!

Juice For An Afternoon Recharge

Ingredients:

• 9 ounces carrots, roughly chopped
• 2 cups baby spinach, washed and dried
• 6 ounces beets, peeled, and roughly chopped
• 5 ounces cucumbers, roughly chopped
• 1 tbsp ginger root

Instructions:

• Process all of the ingredients through a juicer and drink immediately. Enjoy!

Juice For Glowing Skin

Ingredients:

• 2 cups cucumber, roughly chopped
• 1 cup Granny Smith apple, cored and seeded
• 1 cup celery stalks, roughly chopped
• 1 heart Romaine lettuce
• 1/3 cup pineapple, cubed

Instructions:

• Process all of the ingredients through a juicer and drink immediately. Enjoy!

Juice For Curbing Hunger

Ingredients:

• 2 cups kale, rinsed
• 2 cups spinach, rinsed
• 2 cups green grapes
• 1 large cucumber, roughly chopped

Instructions:

• Process all of the ingredients through a juicer and drink immediately. Enjoy!

Juice To Boost Hydration

Ingredients:

• 1 cup spinach, rinsed
• 1 large cucumber, roughly chopped
• 3 celery stalks, roughly chopped
• 1 Granny Smith apple, cored
• 1 lemon, peeled
• 1/8 cup mint leaves

Instructions:

• Process all of the ingredients through a juicer and drink immediately. Enjoy!

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Have you noticed that healthier beauty products are more popular than ever before? The beauty industry, while it still contains a great many products with harmful ingredients, is starting to use a lot more natural ingredients. This is because people have adopted healthier lifestyles and are more selective with their skin and hair care choices. 

What Are Carrier Oils?

Carrier oils are plant-based oils derived from nuts, seeds, or kernels. They have little to no scent and they are generally used to dilute essential oils. The reason that you have to dilute essential oils in carrier oils is to make them safe for topical application. Applying essential oils directly to the skin can result in negative reactions like rash or inflammation. Carrier oils, as their name suggests, carry essential oils and other ingredients into the skin. That said, you can use them on their own, and some of them have beneficial properties for your skin and hair. 

Whether you’re looking to nourish dry hair or boost hair growth, the following carrier oils can help you achieve those goals. You may already have some of these oils in your kitchen! Just keep in mind that it’s always best to use the highest quality oils when applying them to your hair, scalp, or body.

Grapeseed Oil

Grapeseed oil is a thin carrier oil that’s slippery and easily absorbed by your hair or skin. It contains lots of omega chain fatty acids and vitamin E that help hydrate your hair by penetrating the cortex, which is the central main bulk of the hair. Because it is slick, it can cover the scalp in a thin blanket of sustenance, feeding your scalp to encourage cell production in hair follicles. Grapeseed oil is excellent if you suffer from regular flare ups of eczema or psoriasis on the scalp. Combine this oil with tea tree oil to help enhance the anti-inflammatory properties. 

Argan Oil

It’s almost impossible to peruse the hair care aisle at a store without seeing argan oil on the ingredient lists for at least 40 different products. Argan oil exhibits powerful moisturizing properties because of the rich fatty acid content. The hair easily absorbs argan oil, which nourishes the cortex and fills in dry cracks with moisture. In fact, using a light layer of argan oil before heat styling can prevent cuticle damage that can result in dry or brittle hair. Argan oil can also strengthen the skin barrier and promote cell turnover, increasing the scalp’s ability to produce healthier hair cells. 

Jojoba Oil

If you have a dry scalp, you may not be producing enough sebum. The best oil that mimics sebum is jojoba oil, but don’t apply a crazy amount or else your hair will be greasy. On a chemical level, jojoba oil is closer to wax than oil. This unique composition makes it one of the best carrier oils for the hair and scalp. Rich in vitamins B & E, zinc, copper, and healthy fats, jojoba oil nourishes your hair and promotes hydration. Jojoba oil acts similarly to conditioner, feeding your hair with beneficial nutrients and hydration, which may promote hair growth. 

Safflower Oil

Working to deeply penetrate the scalp, safflower oil delivers beneficial nutrients into the hair follicle, encouraging thickness and growth. Cold-pressed for safflower seeds, safflower oil is a lightweight, odorless oil with a rich nutritional profile. Safflower oil is non-comedogenic, meaning it doesn’t clog your pores, and that’s why it is a common ingredient in beauty products. The linoleic content in safflower oil may help reduce dry or flaky skin, while the vitamin E works to prevent damage to delicate hair and scalps. 

Tamanu Oil

Tamanu oil is a solid at room temperature, so you have to warm it up before you use it. Cultivated from the tamanu tree, native to East Africa, tamanu oil is a carrier oil that supports the body’s natural immune responses to skin conditions. It is naturally rich in anti-inflammatory properties that help encourage scar tissue formation. The skin can easily absorb tamanu oil, which is great news for your scalp. In fact, if you are trying to regrow hair and need an extra boost, try adding tamanu oil to your hair care routine. 

Sweet Almond Oil

An excellent carrier oil for the hair and scalp, sweet almond oil is naturally rich in vitamins A, B, D, and E, all of which benefit hair growth. It also contains proteins and minerals like potassium, zinc, and magnesium. Magnesium actually promotes protein synthesis and regulates hair growth phases. Because it is lightweight and offers a soothing scent, sweet almond oil is an excellent choice for relaxing head massages. 

Castor Oil

Castor oil works to nourish and moisturize the skin, helping to encourage hair growth. If you warm up castor oil  and leave it on the scalp post application, it can penetrate different layers of the skin and hair. Warm castor oil can seep into the hair’s cortex and swell it with triglycerides to form a seal around the cuticle. That traps in nourishment and helps make your hair softer and shinier. Castor oil also contains ricinoleic acid, which feeds dormant hair follicles by enhancing blood flow and promoting hair cell production.

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The autumn harvest brings an array of root vegetables for comforting, hardy recipes that warm the soul. You’ll also see numerous fruits that you don’t typically see any other time of year. We don’t know about you, but fruit that is in season for a limited time is very exciting. Not only do these fruits exhibit impressive nutritional profiles, but they also taste great and are quite versatile. 

A 2020 study found that vegetarians who ate a diverse mix of fruits and vegetables had a lower risk of stroke than non-vegetarians who ate meat. An additional study from 2021 also gives people a reason to eat more fruits and vegetables. In this study, participants who ate the recommended five servings of fruits and vegetables per day experienced a lower risk of death than those who ate fewer servings. Additionally health experts encourage people to eat seasonal produce items because they are at peak freshness and nutritional value. Choosing seasonal produce will also help reduce your carbon footprint, as fresh and local items don’t need to be transported long distances. We are talking about farm to table!

For more inspiration and information about seasonal produce items, visit your local farmer’s market and talk with the farmers. They are very knowledgeable about the flavor profiles and how to use/cook with the various produce items. To buy you some time until that happens, we’ve outlined the top seven fall fruits below. 

Kumquats

Don’t know what kumquats are? They are about the size of grapes, but they are citrus fruits and happen to be one of the best sources of fiber and vitamin C. Although they are technically winter fruits, they often show up in mid to late fall. In some areas, such as the Southern United States, they are available year round because of the warmer climates. Kumquats are the only citrus fruit that you can eat with the peel, which contains even more antioxidants than the fruit’s flesh. 

Quinces

A lesser known fall fruit, the quince is probably not in your regular fruit rotation. It resembles a lumpy, slightly larger pear, exhibiting a bright green skin. Quince is naturally rich in vitamin C, potassium, copper, fiber, and antioxidants, including rutin and caffeoylquinic acid. Most people boil quince to enjoy it, as that is the best way to enjoy the best flavor. Quarter the fruit, remove the core and seeds, and boil for about 40 minutes. You can add the flesh to juices, tarts, sweet treats, and purees. 

Pears

We are going from the quince, a fruit that somewhat resembles a pear, to the actual pear fruit. From Anjous and Bartletts to Forelle and Seckels varieties, pears are a hydrophilic food, meaning they fill you up quickly and love water. Pears contain the complex carbohydrate known as pectin, which acts as a detox agent, immune system stimulant, and gastrointestinal tract regulator. According to several studies, eating pears on a regular basis may help reduce bad cholesterol levels and regulate the body’s absorption of sugar. 

Cranberries

You cannot have an article that details the best fall fruits and leave cranberries off the list. Fresh cranberries are only available for a limited time, typically from mid to late fall. Harvested in places like the Northeast United States, cranberries are valuable sources of plant compounds like benzoic acid, anthocyanins, quercetin, vitamin C, and epicatechins. Cranberries go great in sauces, pies, scones, muffins, salads, smoothies, and desserts. A 2022 study found that participants who took a cranberry supplement (the equivalent of one cup of cranberries) daily for 12 weeks improved memory and lowered LDL (bad) cholesterol. 

Apples

Apples are the quintessential fall fruit, and one of the best fall outings is to go apple picking at an orchard. Available in many varieties, apples are excellent sources of fiber, vitamin C, and polyphenols, which are beneficial plant compounds that exist in plant-based foods. Polyphenols may help to reduce the risk of heart disease and type 2 diabetes, according to several research studies. Flavonoids, which are also present in apples, may help reduce the risk of Alzheimer’s disease and general cognitive decline. 

Grapes

Although grapes are available year round, they boast their best flavor during fall. Enjoy varieties like champagne, concords, holiday seedless, and many others. Grapes don’t seem to get a lot of attention when it comes to nutrition, but they are excellent sources of vitamin C, vitamin K, and antioxidants like resveratrol, an anti-inflammatory compound that keeps your skin looking young. Grapes also contain anthocyanin, another antioxidant that has ties to longevity. 

Passion Fruit

Passion fruits are available in the early- or mid-fall months, and they grow in climates that are always warm. The actual fruit is quite gelatinous, with black seeds that are also edible. The taste is a bit sour, but riper passion fruits tend to be on the sweeter and highly fragrant side. You can incorporate passion fruit into acai bowls, smoothies, and juices. They are naturally rich in vitamin A, vitamin C, beta-cryptoxanthin, carotenoids, and other polyphenols.

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Good snacks are the cornerstone of any road trip. Not only do they keep the people riding in the car satiated during the drive, but they also make it so you don’t have to stop for food. At the same time, many people think road trips are synonymous with unhealthy eating. From chips and jerky to fast food meals and sodas, a road trip can be quite unhealthy. This article aims to correct that course and provide you with nutritious and delicious snacks for road trips. 

Rather than resorting to packaged snacks that have tons of preservatives, sodium, and artificial sweeteners, choose snacks that have protein, healthy fats, and complex carbs. Eating poorly and irregularly while sitting for hours in the car can lead to several digestive issues, including bloating and constipation. That makes snacking on healthy foods all that more important. Below, you’ll find some of the healthiest snacks to pack for your road trip. Keep in mind that you may also be able to use these snacks for plane travel. Let us know if you already use these snacks and which ones you think you may use the most. 

Dried Fruit

Before we endorse dried fruit as a healthy snack, there is a disclaimer we have to make. Dried fruit can be healthy if you choose the right varieties. Choose dried fruit that is free of preservatives (like sulfur dioxide) and added sugars. Dried mangos, apricots, figs, dates, raisins, cranberries, apples, and more are rich in vitamins, minerals, and antioxidants. Plus, dried fruit contains natural sugars, so you won’t crave unhealthy sweet treats. 

Energy Bites

If you are familiar with our website, then you know we love to share energy bite recipes. You peruse our snack section for those bite recipes by clicking here. Energy bites, though they are small, pack a nutritional and filling punch. They are calorically dense, so you make sure that you only eat one or two at a time. They typically contain nuts, dried fruit, cacao powder, nut butter, dates, or similar ingredients. Make sure to freeze them before you leave and keep them in a cooler so they remain firm. 

Roasted Chickpeas

Chickpeas are excellent sources of protein, magnesium, fiber, folate, and zinc. You don’t necessarily want to open a can of chickpeas and dive in with a spoon, though. That’s why roasted chickpeas make for the perfect on-the-go snack. You can coat them in about any seasoning blend because chickpeas easily take on flavors. Click here for a great recipe for chickpea snacks. 

Grapes

This fruit comes jam-packed with lots of nutrients, and they are easy to take on the go. Not only are grapes filling, but they also contain lots of vitamin C, antioxidants, and resveratrol, which helps to protect the heart and may even ward off cancer. Grapes are also rich in potassium, which works to reduce sodium levels to help lower blood pressure. 

Hummus And Vegetable Sticks

Slice up some celery, carrots, and bell peppers before you hit the road and pack them in containers. Store your hummus in a separate container, or simply purchase hummus from the store and keep it in that container. If you have a long trip and need energy, the combination of these veggies and hummus provides lots of protein and fiber. The only thing to keep in mind about hummus from the store is that it can contain lots of sodium. Just remember to read the labels when selecting your hummus. 

Fresh Fruit And Nut Butter

When you’re driving on the open road, you need high-fiber, protein-rich snacks to keep energy levels high. You also need to keep bowel movements regular, which can be difficult during the inactivity of a road trip. Fruits like strawberries, bananas, and apples go great with protein-rich nut butters like almond butter or peanut butter. Some nut butters are even sold in single-serve pouches, which are perfect for road trips.

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Without water, you cannot survive. That makes it a pretty important liquid, to put it lightly. There are numerous reasons that you should drink enough water every single day of your life. First of all, it keeps you alive and keeps your body functioning optimally. Water assists the body with the elimination of toxins and aids digestive function. When you don’t drink enough water and get dehydrated, things start to take a turn for the worse. 

People who fail to drink enough water can commonly experience fatigue, weight gain, weaker immune function, and headaches. The less water you drink, especially during the hotter summer months, the more at risk you are of developing heat-related illness. Dehydration is such a common experience during summer because of all the sweating that occurs. Not only do you lose water when you sweat, but you also lose electrolytes that you need for proper fluid balance in the body. When the body enters a state of dehydration in hot weather, it may not sweat fast enough to counteract the heat and cool itself down. That increases the risk of heat stroke, which is why you need to stay on top of your hydration.

The Answer To Hydration

We’ve said it before and we’ll say it again: people don’t drink enough water. The answer to optimal hydration does not lie in the bottom of a large soda, two cups of coffee, or a can of some energy drink with a radioactive color. If you want to keep the body in a hydrated state, experts suggest drinking half of your body weight in ounces of water every day. If you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day. Now, your consumption of water may need to increase based on level of physical activity, but the following tips should help you keep your hydration game on point. 

Drink Enough Water

Water isn’t the only factor that plays into your hydration efforts, but it does play a large role. As stated previously, the number one goal is to drink half your body weight in ounces of water each day. While you should pay attention to the water and other hydrating fluids that you intake, you should also take note of the fluids that leave your body. If you exercise on a hot day and sweat a lot, you may need to increase your water consumption. Also take note of your urine, as that is an indicator of how hydrated you are. 

Balance Your Electrolytes

When people think of electrolytes, they think of sports drinks. Yes, these beverages do contain electrolytes, but they also contain tons of added sugars and dyes. Electrolytes like potassium, calcium, magnesium, and sodium are key components to fluid balance in the body. You have to choose the right sources of electrolytes, though. Fruits and vegetables are excellent sources of electrolytes and help you fight electrolyte imbalance. Some electrolyte powders are great to consume, so long as they don’t have a lot of sugar. 

Eat Fruits And Vegetables

Speaking of fruits and vegetables, eating more of them can enhance your hydration efforts. Not only do fruits and vegetables contain electrolytes, but many of them also contain lots of water. One study looked at how fruits and vegetables affected hydration in children. Researchers noted that regular intake of fruits and vegetables relatively improved the hydration status in participants. Some great hydrating produce items include tomatoes, citrus fruits, berries, melons, cucumbers, bell peppers, kiwis, lettuce, zucchini, grapes, pineapple, celery, spinach, carrots, radishes, and broccoli. 

Stay Away From Dehydrating Beverages

If you want to stay hydrated, it stands to reason that you should avoid beverages that dehydrate the body. Caffeine and alcohol, for example, dehydrate the body by increasing urination and electrolyte loss. Plus, sugary drinks can also increase the risk of inflammation, blood sugar fluctuations, brain fog, and headaches. 

Consume Sea Salt

Throw out the table salt and get yourself some all-natural sea salt. Both Celtic sea salt or Himalayan pink salt are great salt options. Sprinkling a little sea salt on your food can help balance your water and potassium levels because of the sodium content. Together, sodium and potassium work to enhance hydration, but sodium also helps to keep your body in an alkaline state. Just don’t go overboard with sea salt because too much salt can negatively impact your health.

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There’s nothing quite like sipping homemade lemonade on a hot summer day. It’s tart, refreshing, and nostalgic, but it often contains a lot of sugar or excess calories. If you’re trying to make healthier decisions, your beverage game needs to change because too many drinks contain unhealthy ingredients. Fortunately, this recipe of frozen lemonade is much healthier for you because it only contains fresh ingredients. There are no artificial sweeteners or high-fructose corn syrup!

One of the best things you can do for your health is to vary your fruit and vegetable intake. The more colors you can eat, the better! That means that you are eating the rainbow, which delivers more antioxidants that help fight free radicals and inflammatory markers in the body. In the case of this recipe, you will utilize green grapes and lemons. Although green grapes exhibit a mildly tart flavor profile, they do offer a pleasant sweetness that balances the sour nature of lemons.

To make your frozen lemonade better than you could ever imagine, you should use Meyer lemons, which are sweeter and more flavorful than your average lemons. In fact, Meyer lemons are the best lemons for making lemonade. If you are lucky enough to grow them, use them. Otherwise, they typically show up in early fall and stay in stores until the beginning of winter. Meyer lemons are just sweeter, and you could even eat them like you would an orange. Use them, if you can, for this recipe and thank us later.

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The post Healthy Frozen Lemonade appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.