The Biggest Health Food Scams of 2011 #5

13. EVOO Can Do No Wrong

Just because a dish is made with extra virgin olive oil doesn't make it healthy. Olive oil is still fattening (it contains 2,000 calories per cup). Canola oil has a similar nutritional profile and some products that tout it, like Weaver's gold popcorn which hit shelves last April, still hide hydrogenated oil (trans fats) in the ingredient list. "While olive oil is definitely a good alternative to butter, margarine or shortening, it may not even be the best option," says Davis. It's been praised because it's relatively high in monounsaturated fat. "But research overall suggests that polyunsaturated fat (which is found in higher amounts in oils such as canola) may be more beneficial than monounsaturated fat," he says.

14. "Fresh" Fast Food
The latest company to join Wendy's and Subway by latching on to the fresh, whole food trend that gained major momentum in 2011? Fast food giant, Burger King, home of the enormous, messy Whopper.

In an attempt to overhaul its image, the company released a new version of its beloved burger in August: the limited-time California version is "fresh" because it features - gasp - guacamole! The accompanying TV commercial plays up the freshness of the ingredients with visuals of lettuce and tomatoes being washed and sliced in slow motion, set to pulsating music. Before you go into a trance and actually start believing a "guac'd and grilled" Whopper with "ripe tomatoes and crisp lettuce" is any better for you than the flame-broiled Whopper of yesteryear, here's a little reality check: at 820 calories, it has almost 25% more calories than a regular Whopper at 620 calories.

15. "Healthy" Candy
Natural candy certified as organic (Yummy Earth), infused with antioxidants (Snap Infusion Supercandy), made with honey (Gimbal's Honey Lover's jelly beans), and touting lower calories (Skinny Cow's chocolate candy), exploded in 2011. But guess what the number one ingredient in candy is? Some type of sugar. And as established earlier this week, natural doesn't always mean nutritious and all sugar is created equal once it goes in our mouths.

Plus, most of these "healthy" candies are comparable to conventional kinds. For example, six pieces of Skinny Cow Dreamy Clusters (with caramel filling) packs 120 calories - exactly the amount found in six Hershey's Caramel Kisses. And even though they're nutritionally similar, the diet candy may be less satisfying. A recent study from Yale University found that people who were told they were drinking a 620 calorie milkshake experienced a faster drop in the hunger hormone ghrelin compared with those drinking a milkshake they were told contained 140 calories (both shakes actually contained 360 calories). The slower drop in ghrelin can cause a delay in satiety that may lead people to take in more caloires from foods labeled as healthy.

The Biggest Health Food Scams of 2011 #2

4. Flavored Greek Yogurt With all the hype around its digestive health benefits, low sugar and high protein content (not to mention its indulgent thick texture), Greek yogurt became a major health food player in 2011. Sales went through the roof - with the top 10 brands raking in over $1.9 billion for the year. Yoplait joined the part, too, but its version is dubious at best - made with "milk protein concentrate" and additives like gelatin instead of 100% strained yogurt like those made by Chobani, Fage and Oikos. While plain, low-fat Greek yogurt is a nutritional powerhouse, some of the flavored options pack more sugar per ounce than soda (about 39 grams per 12-ounce can) and ice cream (about 24 grams for 4 ounces). The worse offenders:

• Fage Total 2% with Honey: 29 grams
• Cabot 2% Strawberry: 24 grams
• Dannon 0% Honey & Chobani Blueberry Nonfat: 20 grams, each

5. The Healthy Happy Meal Following McDonald's Commitments to Offer Improved Nutrition Choices initiative announced in July, the company launched a new Happy Meal menu in September. The kids' meal now touts a smaller serving of french fries (reduced from 2.4 ounces to a 1.1 ounce, 100 calorie pack), a 1.2 ounce helping of apple slices (and no longer comes with caramel dipping sauce) and fat-free chocolate or 1% white milk instead of soda. But the price is same even if diners request more fries or soda.

Yes, it's a step in the right direction. But a measly half serving of fruit and sugary chocolate milk can't save a meal based on a fatty hamburger, cheeseburger or Chicken McNuggers, plus fried potatoes.

6. Gluten-Free Foods The latest villain in the diet world, gluten - a protein compound found in wheat and related grains, including barley and rye - has been blamed for things like headaches and weight gain. In 2011, gluten-free labels popped up on everything from coffee (which is naturally gluten-free) to snack foods (General Mills now offers more than 300 gluten-free products). Sales reached $1.2 billion last year, more than double that of 5 years ago.

Sure, skipping the giant bowl of pasta, garlic bread and croissants in favor of meat, fresh produce and dairy can do a body good. But "processed foods specially formulated to be gluten-free are often higher in calories and sugar, and lower in fiber and B vitamins than their gluten-containing counterparts - and they're twice as expensive," says Davis. While these items are great for people diagnosed with celiac disease (which affects less than 1% of the population) or gluten intolerance - "they offer zero health benefits to the vast majority of us," he says

The Biggest Health Food Scams of 2011

Food marketing is a very powerful thing. The right buzzword on a label or a convincing ad campaign can be enough to cause a run on acai berries, almond milk or whatever else they are selling. "Because it's natural! And fresh! And gluten-free! And delicious! And packed with fiber! And made with honey!" You get the idea. The scary thing is that these claims sometimes work better than we think.

In a recent study, participants who were asked to compare conventional and organic foods described organic cookies, potato chips and yogurt as being tastier, higher in fiber and lower in calories and fat, even though the foods in the two groups were identical. This "halo effect" that leads consumer to blindly believe a food is more nutritious than others is all too common, and it was in full force this past year.

From "fresh" fast food to all-natural Fritos, there were plenty of misleading "health foods" on the market in 2011, but no amount of spin can change the fact that these edibles are anything but wholesome. For our last week of 2011, we will take a look at 15 of the most deceiving items in stores and restaurants and the facts about what is really being sold.

Biggest Health Food Scams of 2011

1. Fruit and Vegetable JuicesFruit and vegetables are good for you. And because you can squeeze way more of them into once glass of juice, liquefying them is the ultimate, no-hassle way to fill up on nutrients. At least that was the though process behind the cleanse craze of 2011 (smoothies and juice blends were the only gainers in the beverage industry last year).

Yes, fruit and vegetable juice contains many (although not all) of the same vitamins, minerals and phytochemicals as whole produce. But when the part you chew is removed, what is left is not only concentrated nutrients, but also sugar (even veggies contain some sugar). "Then with not fat or fiber to slow down the digestive process, hello insulin spike and hunger," says Bonnie Taub-Dix, RD, author of Read It Before You Eat It. In addition to this nutritional pitfall, some scary questions were raised this year about the healthfulness of certain juices. In September, TV show host Dr. Oz announced he'd found high levels of arsenic in several common apple juice products, and a recent Consumer Reports study found high levels of lead and arsenic in samples of 88 juices - mostly apple juice - of popular brands found in grocery stores.

2. Diet SodaIt was a good year for diet soda - in the cola wars, Diet Coke overtook Pepsi as the second most popular soft drink the U.S. Diet Pepsi released a "taller, sassier new Skinny can" in February that the company says is a "celebration of beautiful, confident women" and Diet Coke debuted a fancy, limited-edition can in September to mark Coca-Cola's 125th birthday. Also in February, Dr. Pepper released a new diet soda aimed at men, Dr. Pepper 10.

What these products are not advertising: drinking diet soda actually causes weight gain and blood sugar spikes. According to new studies presented at the American Diabetes Association Scientific Sessions in San Diego, study subjects who drank two or more diet sodas a day had waist-size increases that were six times greater than those who didn't drink diet soda.

3. Natural Sweeteners

It was sweet to be a "natural" sugar this year. Natural sweeteners now rank second on the list of most-looked-for items on the ingredient label, after the type of fat/oil. But "to the body, sugar is sugar, whether it's in the form of honey, agave nectar, evaporated cane juice, fruit juice concentrate, molasses or whatever," says Robert Davis, PhD, author of Coffee is Good for You.

Though these alternatives may sound healthier than regular sugar, there is scant evidence that our gut processes them any differently. Some people believe that the bee pollen in honey is a super food with the potential to treat conditions such as allergies and asthma, but almost no scientific studies have backed up medical claims. Plus, a new reports shows that most honey sold in the U.S. has had all the pollen filtered out, which negates any supposed health benefits and may indicate that it's been ultra filtered, a process that results in a substance that is not technically honey (though it should be noted that it's possible to remove pollen from honey without using this controversial method).

Foods That Fight Fatigue

Whether a late night, early morning or intense workday has hijacked your energy, the forecast for the rest of the day is bleak: serious yawning, followed by a search for a suitable alternative to the nap you are craving. Instead of reaching for a sugary snack to help you stay awake during your morning meeting or power through an afternoon slump, try this stay-awake strategy: snack on perfectly portable, fatigue-fighting foods, like whole grain crackers, walnuts, dark chocolate and watermelon. These 9 picks will perk you up in no time!

9 Foods That Fight Fatigue

1. Pumpkin Seeds

If your 30-minute workout leaves you feeling like you just climbed Mt. Everest, you might be low on magnesium. When researchers at the U.S. Agricultural Research Service restricted intake of the mineral among 13 women, ages 47-75, for 4 months, they found that those with magnesium deficiencies required more oxygen uptake during physical activity, used more energy, and therefore tired more easily. Snack on 1/4 cup of pumpkin seeds and you'll take care of about half of your recommended daily allowance (310 mg for women and 400 mg for men)

2. Yogurt

A stomachache could spell sleepiness if you're among the more than 1 million people in the United States who suffer from chronic fatigue syndrome (CFS). Because research suggests that an imbalance in microorganisms in the digestive tract is partially to blame for CFS, Swedish researchers tested the effects of eating yogurt rich in probiotics - "good bacteria" that aids digestive health - on 15 CFS patients. After eating about 6.8 ounces of yogurt twice daily for 4 weeks, 14 out of 15 study subjects reported improvements in fatigue symptoms, physical health or mental health.

3. Wheat Bran Cereal

You know that fiber can help you fight fat, and it turns out the nutrient can also help you feel more awake. Researchers at the University of Cardiff in Wales found that people who ate high-fiber wheat bran cereal suffered less emotional distress, experienced fewer cognitive difficulties and were less fatigued than their counterparts who did not eat as much fiber. Study participants reported a 10% increase in energy levels and reduced fatigue 2 weeks after increasing their fiber intake.

4. Whole Grains

They might be a diet taboo, but carbs are essential to boosting energy. To stay out of a slump, pick complex carbohydrates such as whole grain crackers or a bowl of oatmeal over refined carbs, like foods made from white flour. The body digests and releases complex carbs slowly, keeping your blood sugar (and your mood) stable. Simple sugars, like those found in sweets and processed foods, on the other hand, provide a quick burst of energy, but cause your blood sugar to plummet just as quickly as it spiked.

5. Walnuts

Belgian researchers found that patients with CFS had low levels of omega-3 fatty acids, and those with the most severe symptoms exhibited the greatest deficiencies. Another study published in the American Journal of Clinical Nutrition suggests that the alpha-linolenic acid, the omega-3 found in walnuts, may help relieve depression symptoms, which commonly contribute to CFS. Up your omega-3 intake with a 1-ounce serving (1/4 cup, shelled) of walnuts at 190 calories.

6. Dark Chocolate

If you're going to spring for sweets, be smart about your selection. Researchers at Hull York Medical School in the United Kingdom provided 10 CFS patients with 45 grams of chocolate each day for 2 months. Study subjects received either dark chocolate or white chocolate that had been dyed brown in color. Those eating the dark chocolate reported significantly less fatigue. The scientists suggest that polyphenols in dark chocolate increase levels of the happiness-boosting brain chemical serotonin and those reduce feelings of fatigue.

7. Tea

Coffee beats out tea when it comes to caffeine, but your cup of joe is missing an important fatigue-fighting ingredient: I-theanine. When paired with caffeine, the amino acid found naturally in tea improves cognition more effectively than caffeine alone, according to a study published in Biological Psychology. When study subjects consumed a combination of caffeine (150 mg) and I-theanine (250 mg), they reported a host of cognitive benefits, including improved alertness, memory and reaction time, as well as decreased mental fatigue.

8. Watermelon

If you're feeling fatigued on a hot day or after a sweaty workout, the cause may be as simple as dehydration, and the fix is as easy as enjoying a delicious slice of summer fruit. In a recent study of athletes, 92% reported feeling fatigued when they limited water-rich foods and fluids for 15 hours. They also reported memory lapses and difficulty concentrating. If you can't glug one more ounce of water, opt for leafy greens or melons. The bonus: hydrating with water-dense foods won't pack on the pounds. Enjoy a 1-cup serving of watermelon for just 46 calories.

9. Red Bell Pepper

Vitamin C is more than a cold-fighter - the antioxidant also helps reduce oxidative stress, the result of too many free radicals in the body, another contributor to CFS. In a small study of 44 adults published in the Journal of Orthomolecular Medicine, those who received 6 g of vitamin C every day for 2 weeks felt less fatigued. Study participants also had lower levels of the stress hormone cortisol. To get your C fix, enjoy 1 cup of sliced red bell pepper for only 29 calories and you'll squeeze in almost 200% of your daily recommended vitamin C - that's more than the amount in an entire orange!

Ask the Expert: Nutrition #5

Q: I like having a few frozen meals at the ready for when I work late. Which ones are the best?


A: To help guide your choices, check out the Nutrition Facts label. Ideally, you want up to 500 calories, no more than 15 g of fat (5 g or fewer saturated), no trans fat and less than 700 mg of sodium.

Today, there are lots of delicious entrees that fit the bill. Some of the best include Lean Cuisine Chicken In Peanut Sauce and Amy's Vegetable Lasagna; each is hearty, healthy and flavorful. Need to keep your energy up post-dinner? Add a sprinkling of nuts or 1/2 cup of beans to your meal or choose an entree that contains around 20 g of protein (many Lean Cuisine Dinnertime Cuisines do).

One warning: If you're turning to frozen foods most nights, eat an additional side of veggies or a bowl of fruit for dessert to get fiber, antioxidants and other nutrients.

Health Food Fake-Outs #1-2

Even if you haven't bought full-fat mayo or sugary soda in years, you may still be getting duped into less-than-healthy food choices at the supermarket. From a distance, some foods seem like healthful choices because of the way they're packaged or labeled. "But just because a product's marketing gives if an aura of health doesn't necessarily mean it is good for you," says Janel Ovrut, MS, RD, a Boston-based dietitian.

We will give you 2 different "health food fake-outs" each day this week, plus smarter swaps that up the nutritional ante and still give you the flavor you crave. Let us know what your favorite swaps are too!

Health Food Fake-Outs #1-2

1. Baked Potato Chips
Yes, they are lower in fat. But they are still high in calories and low in nutrients, with little fiber to fill you up.

Smarter Substitute: Popcorn
You will get the salt and crunch of chips plus fiber and around 65% fewer calories per cup. Look for oil-free microwave popcorn or brands that are air-popped or popped in healthful oils such as olive or canola.

Health Bonus: Heart-healthy whole grains
Adults who eat popcorn take in as much as 2.5 times more whole grains than people who do not, according to a recent study published in the Journal of the American Dietetic Association.

Try: Good Health HalfNaked pre-popped pocorn, made with olive oil
One serving (4 cups) has 120 calories, 0 g saturated fat, 4 g fiber

2. Gummy Fruit Snacks
Although these products may contain some juice, they're usually nothing more than candy infused with vitamins. They also contain high fructose corn syrup, which is linked with obesity, and heart-unhealthy partially hydrogenated oil.

Smarter Substitute: Fresh or dried fruit
Both are packed with filling fiber, which you will miss if you go with the gummy snacks.

Health Bonus: Cancer-fighting antioxidants
Real fruit is loaded with immune-boosting nutrients that fruit-flavored snacks could never mimic. A recent Greek study found that women who ate the most fruits and vegetables were the least likely to develop any type of cancer.
Try: Peeled Snacks Fruit Picks dried fruit
One serving (1 bag) of Go-Mango-Man-Go has 120 calories, 0 g saturated fat, 2 g fiber

Heart Health Help #5: Sugar Shock

Americans are eating about three and a half times as much sugar as we should, according to the American Heart Association, which has issued guidelines for managing weight and reducing the risk of heart disease. For women, the limit is 6 1/4 teaspoons (100 calories) of added sweeteners a day (natural sugar, such as those found in fruit, are okay). Make sure to read labels; even "healthy" products can be loaded with sugar. See our healthy swaps below for some surprising sugar-laden culprits.

INSTEAD OF...1 container (10.75 ounces) Campbell's Soup at Hand Creamy Tomato (6 teaspoons sugar)...

TRY...1 cup (8 ounces) Imagine Creamy Tomato Soup (1 3/4 teaspoons sugar).

INSTEAD OF...1 1/4 cups Kellogg's Smart Start Maple Brown Sugar (4 1/4 teaspoons sugar)...

TRY... 3/4 cup Wheaties cereal (1 teaspoon sugar).

INSTEAD OF...Lean Cuisine Sun-Dried Tomato Pesto Chicken (2 1/2 teaspoons sugar)...

TRY...Smart Ones Three Cheese Ziti Marinara (1/2 teaspoon sugar).

INSTEAD OF...2 Nutri-Grain Cinnamon Waffles (2 1/2 teaspoons sugar)...

TRY...2 Van's Belgian Multigran Waffles (3/4 teaspoon sugar).

INSTEAD OF...2 tablespoons Wish-Bone Red Wine Vinaigrette Dressing (2 teaspoons sugar)...

TRY...2 tablespoons Kraft Seven Seas Red Wine Vinaigrette Dressing (1/2 teaspoon sugar).

Heart Health Help #4: Go Greek

A big belly can spell big trouble for your heart. But following a Mediterranean diet may help, a new study suggests. When 90 people with belly fat were advised to eat meals consisting of whole grains, plenty of produce and healthy fats from olive oil, fish and nuts, along with low-fat dairy foods, those who closely followed the plan showed improvement in a key heart-risk measure: endothelial function. The endothelium is the lining of the blood vessels; when it is unhealthy, it can stiffen and become susceptible to heart attack, causing damage. Keeping the lining more flexible lowers your risk.

To incorporate the Mediterranean diet into your weekly meal rotation, we have provided a list below of some of our favorite Mediterranean-inspired dishes. Just click the link to view the recipe. They are all easy to prepare and sure to please the entire family!

Appetizers & Side Dishes

• Roasted Eggplant & Feta Dip
• Butternut Squash Pilaf
• Warm Arugula Bread Salad

Main Dishes

• Fish Couscous with Onion T'faya
• Turkish Style Pizza
• Salmon Panzanella

Dessert

• Apricot-Bulgar Pudding Cake with Custard Sauce
• Italian Hazelnut Cookies
• Greek Yogurt Cheesecake with Ouzo-Poached Figs

Eating Mistakes that Slow Metabolism #5-6

5. Your Food is Covered with Pesticides Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes and pears; non-organic versions tend to have the highest levels of pesticides.

For more information on choose organic foods, see our post on organic v. conventional food.

6. Your Meal Lack Protein Make sure protein is a component in every meal. Your body needs it to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up post-meal calorie burn by as much as 35%.

Try this recipe for Capellini with pine nuts, sun-dried tomatoes and chicken - which packs 22 grams of protein per serving! It eliminates the need for high-fat cream or butter sauces by adding flavor-packed ingredients and herbs.

Capellini with Pine Nuts, Sun-Dried Tomatoes and Chicken
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings

Ingredients

• 4 ounces whole wheat capellini or angel hair pasta
• 3 ounces dry-packed sun-dried tomatoes
• 1 1/2 tablespoons olive oil
• 8 ounces chicken breast tenderloins, cut into bite-size pieces
• 1/8 teaspoon salt
• 3 cloves garlic, minced
• 1/4 teaspoon red pepper flakes
• 1/4 cup sliced fresh basil
• 1/2 cup pine nuts, toasted

Directions

1. Prepare pasta per package directions without adding salt. Meanwhile, soak tomatoes in hot water for 10 minutes or until soft. Drain, reserving 1/2 cup of water, and chop.
2. Heat oil in a large skillet over medium-high heat while pasta cooks. Season chicken with the salt. Add chicken, garlic and red pepper flakes to skillet. Cook, stirring, until garlic turns golden brown, about 1 1/2 minutes. Stir in tomatoes and reserved water and cook 2-3 minutes until chicken is completely cooked.
3. Drain pasta, add to skillet and toss. Add basil and toss. Divide pasta equally among 4 bowls and sprinkle each with 2 tablespoons of pine nuts. Top with more basil, if desired.

Nutritional Info (per serving) 387 calories, 19 g fat, 6 g fiber, 22 g protein

Incredibly Healthy Foods #5

See our posts from earlier this week for Incredibly Healthy Foods #1-20!

Incredibly Healthy Foods #21-25
21. BlueberriesBlueberries may very well be the most potent age-defying food - they're jam-packed with antioxidants. When researchers at Cornell University tested 25 fruits for these potent compounds, they found that tangy-sweet wild blueberries (which are smaller than their cultivated cousins) packed the most absorbable antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections and relieve eyestrain. Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville. This alone provides just about double of antioxidants most Americans get in one day.

22. Lychee

A French study published in the Journal of Nutrition found that lychee has the second highest level of heart-healthy polyphenols of all fruits tested - nearly 15% more than the amount found in grapes (cited by many as polyphenol powerhouses). The compounds may also play an important role in the prevention of degenerative disease such as cancer.

Serve by peeling of breaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet, grapelike flavor.

23. Apples

One of the healthiest fruits you should be eating is one you probably already are: apples. The Iowa Women's Health Study, which has been investigating the health habits of 34,000 women for nearly 20 ears, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes - and even help women lose weight.

24. Guava

Native to South American, this tropical fruit is an excellent source of skin-healing vitamin C, with 250% of your RDA per serving. One cup of guava has nearly 5 times as much C as a medium orange (377 mg versus 83 mg) - that's more than 5 times your daily need. It's also loaded with lycopene (26% more than a tomato), which may help lower your risk of heart disease. And according to research by microbiologists in Bangladesh, guava can even protect against foodborne pathogens such as Listeria and staph.

You can buy guava juice or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful or strawberries, 1/2 cup soy milk and a few ice cubes.

25. Dark Chocolate

Thank you, dark chocolate, for making us feel good - not guilty - about dessert. Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries. it may also help with weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave 16 participants 100g of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate, and they were less interested in fatty, salty and sugary foods.

Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.

Common Nutrition Myth #4: Organic food is better than conventional food.

There is still a great deal of debate as to whether organic foods are better than conventional. Research has yet to prove that these foods are actually more healthy for us to consume. Foods labeled "100% organic" are free of hormones, pesticides and other chemical agents. However, the catch is that they are more susceptible to naturally occurring toxins. Not to mention, organic foods are often more expensive and can be harder to find.

The Environmental Working Group, a nonprofit organization in Washington D.C., has comprised a list of the "Dirty Dozen," 12 fruits and vegetables that are best eaten organic. If you are going organic, these should be the foods to focus on as they are the most likely to contain harmful pesticides. It is important to remember to still thoroughly wash organic product, just as you would for nonorganic.

The Dirty Dozen:

• Nectarines
• Celery
• Pears
• Peaches
• Apples
• Cherries
• Strawberries
• Imported grapes
• Spinach
• Potatoes
• Bell Peppers
• Red Raspberries

For more information on organic foods, visit the USDA's website, http://www.usda.gov/

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: A Mettler Center lunchbox, water bottle, coffee mug and recipe book!**