Wellness and You

08/31/2026

I love filling the kitchen with the aromas of garlic, simmering tomatoes and onions. Having a marinara sauce works with so many dishes.

08/26/2026

Tomatoes are in, basil is bursting, and mixed with some fresh mozzarella, extra virgin olive oil and balsamic, you have one of summer's most special treasures.

08/23/2026

You may be looking for ways to get more veggies into your day. Breakfast is the perfect place to start. Take garden grown tomatoes, peppers snd onions and combine them with a couple of eggs. Finish off with avocado toast and you'll feel more than satisfied. Feed the whole family this way and no one will be grazing for a pick me up in late morning - they won't feel hungry !

08/11/2026

Pop Quiz! Which of these foods is rich in antioxidants?

Tomatoes
Berries
Broccoli
Grapes

Answer: All of them!

Antioxidants are naturally found in many fruits, vegetables and whole grains and help support your overall health. One easy way to get more is to "eat the rainbow" by choosing a variety of colorful foods.

Which colorful fruit or vegetable is always on your plate?

08/11/2026

Should I worry about Pesticides on my Fruits and Veggies?

If you're trying to decide which foods are actually worth paying extra to buy organic, I can give you a practical “buy organic / don't bother” list based on pesticide-residue data

If you're trying to reduce pesticide exposure without paying organic prices for everything, be selective. USDA's pesticide-monitoring data are more useful for this than assuming all conventional produce is equally concerning.

Where I'd spend the organic dollars

I'd lean toward organic for produce that you eat frequently, especially when you eat the skin:
Strawberries and other berries
Spinach and other leafy greens
Peaches and nectarines
Apples and pears
Grapes
Cherries
Bell and hot peppers

This doesn't mean conventional versions are unsafe; it's simply where choosing organic can make a bigger difference in pesticide exposure.

Where I'd be comfortable buying conventional

I generally wouldn't pay an organic premium for:
Avocados
Bananas
Pineapple
Mango
Oranges and grapefruit if you're discarding the peel
Onions
Sweet corn
Cabbage
Asparagus
Mushrooms
Carrots and potatoes that you'll peel

The thick peel or discarded outer portion often substantially reduces what you consume.

One important exception: what you eat every day

Frequency matters. If you eat an apple every single day, for example, buying organic apples could make more sense for you than buying an organic fruit you eat twice a month.
And I wouldn't let pesticide concerns reduce your fruit and vegetable intake. The evidence supporting a diet rich in fruits and vegetables is far stronger than evidence suggesting people should avoid conventional produce because of typical pesticide residues.

07/31/2026

There's no better time to enjoy a fresh bean salad straight from the garden than mid-summer. It's easy to make - check it out on my website
https://www.wellnessandyou.com/blog/0xojl6bhispxbet9q8zcawiemat1ou

Fresh from the garden to your table. Beans are one of the simplest vegetables to grow. Right now I have an abundance of both green and yellow beans, which makes for a colorful summer salad. Mix together ½ pound each of green and yellow beans. Wash thoroughly, and clip the ends off, cutting them i

07/21/2026

WHY EAT ORGANIC?
The "Invisible Connection"
Every time you eat, you are having a conversation with the Earth. If you eat conventional food, it’s a chat with chemicals; if you eat organic, it’s a conversation with vitality.

Your Body: The "Clean Fuel" Philosophy
Pesticide-Free: Your body wasn’t designed to process synthetic "bug-killers." Choosing organic is like giving your internal filtration system (your liver) a much-needed holiday.

The "Flavor" Factor: Organic food often tastes better because it isn't "watered down" by fast-growth chemicals. It’s the difference between a homemade soup and a canned one.

The Bonus Nutrients: Because organic plants have to resist naturally against the elements, they pack more vitamins and antioxidants—the very things that keep us young and healthy.

2. The Climate: Soil is the "Earth's Sponge"
The Carbon Sponge: Healthy, organic soil acts like a giant sponge. It "breathes in" the carbon that is warming our planet and locks it underground.
Water Security: When a drought or a flood hits, organic soil holds onto water when it's dry and soaks it up when it's wet, preventing the "mudslides" and crop failures we see on the news.
Protecting the "Little Guys": Without bees and butterflies, our food system collapses. Organic farms are like "nature preserves" where these essential workers can thrive without being poisoned.

3. Grow your Own Even on a windowsill
Zero Miles: The greenest food is the food that travels zero miles from the soil to your plate.
Stress Relief: Digging in the dirt releases "happiness chemicals" in the brain. It’s the cheapest therapy available.

Action Plan:
Swap just one thing to organic—like milk, eggs, or the "Dirty Dozen" (the fruits most sprayed with chemicals).
Better: Visit a local Farmers' Market. Talk to the person who grew the food.
Best: Plant a seed. Even a pot of organic basil on a windowsill makes you a producer, not just a consumer.
Join a CSA: localorganic.org Enter your zip code for a list of CSAs near you.

"You vote three times a day with your fork. Make those votes count for your health and the home we all share."

07/19/2026

More detail on pesticides on fruits and vegetables from ewg.org.
Often there’s a cause for our illnesses other than genes; it can be harmful toxins in our environment that we eat, breathe or touch.
These are preventable when we have the knowledge and awareness so we can avoid them

EWG's Shopper’s Guide to Pesticides in Produce™

07/19/2026

Buying food is more expensive than ever. While buying organic is generally more expensive than conventional, there are some that take priority and really should be organic only.
Each year, the Environmental Working Group analysis many fruits and vegetables, looking for those that contain high levels of pesticides that may be harmful when consumed regularly. They come up with their "Dirty Dozen" and list them for consumers so we can choose wisely.
My recommendation?
Spend the extra money and buy organic when you choose any of the items below. Your health is worth it.
Side note: as noted in my book Food Becomes You, for many years I thought I was allergic to apples, pears and peaches. One day someone offered me an organic apple and guess what? No reaction. It wasn't the apple after all - it was the pesticides. Invest in your health.

07/17/2026

It's a time to give our bodies the nourishment they need to support lifelong wellness.

Read the full article: Summer wellness tips
▸ https://lttr.ai/AtODT