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Hey 2014…WHERE Did You Go?? (A Pre-New Year Reflection)


Posted by ashleymichelle

 

WOW.

Another year gone by– just like that.

 

I know I say this every year, but as I get older, time really does seem to fly. I mean, it feels like just yesterday I graduated from college, moved to the city, went vegan, and started this blog. Now–4 years later– so much has happened in my life (both good and bad), but I feel like I’m finally on the right path and taking the right steps to become the person I want to be.

 

“Success means having the courage, the determination, and the will to become the person you believe you were meant to be.” –George A. Sheehan

 

Isn’t it funny how much things change?

 

People change. Relationships change. Priorities change. New friendships are forged, old friendship are revisited,  and sadly some friendships just fizzle away. As time passes, it may be hard to remember why certain things seemed so important to us and why other things didn’t seem important enough. Regardless, no matter how much change takes place in our lives, it’s vital to recognize one little fact– when transformations take place, we’re not giving these parts of our lives up…we’re gaining something else much bigger. We’re unearthing a deeper connection to ourselves that will hopefully take us one step closer to realizing our dreams.

 

“We do not grow absolutely, chronologically. We grow sometimes in one dimension, and not in another; unevenly. We grow partially. We are relative. We are mature in one realm, childish in another. The past, present, and future mingle and pull us backward, forward, or fix us in the present. We are made up of layers, cells, constellations.” – Anaïs Nin

 

This year has been quite a year for me– and my life has changed a bit since my last New Year’s blog post. On the upside, I’ve had the chance to visit some wonderful places and see some wonderful things. I traveled to California and celebrated my 27th birthday at a delicious vegan restaurant outside of L.A., I enjoyed a sun-filled, tropical, Aruba vacation with my loving boyfriend, spent time with family and friends over the summer in beautiful Cape Cod, and enjoyed the “City that Never Sleeps” in all its holiday glory. I also had the chance to see four of my closest friends walk down the aisle and marry the loves of their lives (there really is no better feeling in the world than knowing that the people who you hold so near and dear in your heart now have their hearts taken care of for the rest of their lives :) ).

On the fitness front, this year has been extra exciting. I became a Spinning instructor at my gym, Healthworks Fitness Center for Women, and I finally took the plunge and am in the middle of pursuing my NASM Personal Training Certification. For a time I was diligently studying for the GRE, as I plan to pursue my Master’s degree in a health/fitness concentration at some point in the near future, but until I can decide 100% what field I want to be in (and seeing as I have none of those pesky science requirements completed before I can actually apply to any of the programs I am interested in) this chapter of my life is still a work in progress– something I am still learning to be okay with :) . I love nothing more than expanding my knowledge and constantly learning new things, and I am lucky that my passion (health and fitness) is an ever-developing field. This means I’ll always have something new to discover and share with all of you!

On the downside, this year has also had its challenges (but we’ll keep it light for today :) ). For starters, I have not devoted half of the time and energy I want and need to devote to this blog and my other writing prospects. My full-time job has changed quite drastically and while more responsibility and new challenges are privileges I gladly welcome, I have found that after stressful day at work and long hours on the computer, my creative energy starts running pretty dry (as I write this post, I am on my first real vacation since April– and those creative juices are finally flowing again! Woo hoo!). The funny thing is, this blog makes me pretty damn happy, and once I just sit down and start writing, I feel at home and I quickly forget about any stress that may be wearing on me. In actuality, I should probably be writing MORE to de-stress after a yucky day.

 

One of my goals for 2015?

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Credit: http://www.keepcalm-o-matic.co.uk

 

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KEEP WRITING BABY!

 

There are so many things I want to share and so many things I want to accomplish– including trying out and reviewing a variety of fitness classes in the Boston area (so far these past few weeks I’ve conquered BODYPUMP, SoulCycle, and Turnstyle Cycle!). I also plan to tackle some other group fitness certifications. I’d love to teach a variety of classes at my club and/or other local gyms. But most important of all, I want to challenge myself.  Sure, taking on more responsibility at work, studying to become a NASM-CPT, and working towards graduate school are challenges in themselves…but I want to challenge my mind and body in a few different ways in 2015.

 

First, I want to push my body to be stronger and fitter than ever before– and I want to do it the healthy way.

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Yes, I workout like crazy and eat healthy, but I certainly don’t get enough sleep and I certainly don’t always give my body all the recovery it deserves and needs (this personal training certification is teaching me so much already!). So this year, I vow to check-in and listen to my body and give it what it needs when it needs it a little more diligently this time around– I have a feeling the results will be surprising :) .

 

Second, I vow to be at peace with where I am now.

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It’s so easy to get caught in up everyone else’s lives– who’s coming, who’s going, who’s accomplishing what and when. The truth is– NONE OF THAT SHOULD MATTER! Facebook and Instagram (of which I both use and love!) make it so easy to compare yourself to the rose-colored life presented by others– to worry about who’s buying a house, who’s getting married, who’s having kids, who has a kick ass job, who’s losing weight/gaining weight, and who’s making more money. The fact of the matter is, life isn’t a race– and for someone like me who is VERY competitive…I can easily get caught up in the whole “Keeping up with the Joneses”  thing. But when I really step back and think about it– I realize what’s the rush? I’m on my way to becoming the successful, happy person I want to be and as long as I’m reaching my goals…I see no reason to want to be like anyone but myself :) . Everything is going to fall into place exactly when it’s supposed to.

 

Third, I want to bring a whole lot more LOVE into my life this year.

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That means I’m focusing on what’s really important– relationships. Family and friends bring color to your life, and when you start to let those loving relationships fade away, the color fades too. I know it’s impossible to stay connected to everyone (and not every relationship is a positive one that deserves your time and attention) but it’s important to hold on to the people in your life who make you want to be a better person — both inside and out. I for one know I’ve (unintentionally) lost touch with some pretty spectacular and special people over the past few years. Life gets crazy, careers take precedence, people move, and time flies by. That’s why I’m making it my goal to fill my heart up with as many family and friends  (and memories!) as I can this year. (Hey friends, wanna hang?! Reach out to me! :) ).

 

So what’s my plan for 2015?

Sit back and enjoy the ride!

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Well… maybe we won’t sit ;)

 

I have plenty on my plate to keep me busy, and of course I’ll keep you all informed about new developments along the way. But like I said earlier, time isn’t getting any slower and I intend to live and love every moment to the fullest. So cheers to 2015 everyone! Let’s hit our goals and make some great memories. You’re going to see (and hear!) a heck of a lot more from me this year ;) .

 

Healthfully Yours,

Ashley Michelle

 

 

Hey prettyfitlifers! I LOVE to hear from you!

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What do you want to see on Pretty Fit Life this year?

What kinds of articles/recipes/fitness tips?

Let me know!

The content on this blog is for YOU!

 

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Back in Action! Rockin’ Your New Year’s Resolutions


Posted by ashleymichelle

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I have three addictions.

 

Shoes.

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Statement necklaces.

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And SMOOTHIES…

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I swear — I’ll never get bored with a single one of them as long as I’m experimenting with the latest trends (YES. Smoothies can be trendy. And NO I will not be giving up any of these three things for a New Year’s resolution. You can’t make me).

 

Shoes and jewelry exciting? Sure! I’d bet most of you are on board with that. But smoothies? You’re probably thinking that they can be pretty boring– but I beg to differ! In fact, this past fall I did a 30-day smoothie challenge and wasn’t bored one bit! It all started when I kept Instagramming pictures of my tasty smoothie concoctions day after day. Finally, a friend asked if I was doing some sort of smoothie challenge. When I told her I wasn’t, she demanded I create  little a project out of this thing in the form of a 30-day challenge. It sounded pretty fun to me so I obliged.

 

Besides.

I never turn down a challenge.

 

For 30 days I had a healthy vegan smoothie for lunch and/or dinner (sometimes breakfast too!) and experimented with different ways to keep them interesting. And you know what? I enjoyed whipping up tasty recipes so much that I extended challenge well beyond the 30 days. You may think I’m crazy, but allow me to let you in on a little secret….

 

If you do something over and over again, it becomes HABIT! (Promise).

 

Eventually that habit will become routine, and routine ultimately shapes your life. Once you truly put your mind to something and get in a groove, it becomes much easier for you to implement change into your daily life. Some people say it takes 21 days to create a new habit, but I don’t exactly believe that’s true (and neither do scientists). The reason? Everyone’s brain is different. For instance, it usually takes me three or four days before I can get into a new routine, but it may take someone else longer– and that’s okay! Change is never easy, but it does get easier over time (you know it’s the truth!).

 

And what better time for change than now?!

Can I get a “Happy New Year?!”

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Credit: brit.co

 

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Now that it’s officially 2014, the resolution season is upon us (over a week upon us at that!)…and you know what that means– everyone and their roommate, sister, brother, mother, boyfriend, uncle (etc…) is promising to exercise more, eat right, start a cleanse, and lose those stubborn pounds. First of all, I applaud you for wanting to take charge of your health– there’s absolutely nothing wrong with resolving to be a healthier, happier, better version of  YOU. However, moderation is key and tackling your resolutions in a healthy, mindful way will make all the difference in the world when it comes to resolution success.

 

While I can’t exactly be there in person cheering you on at the gym, cooking up your dinner, and reminding you to put down the pint of ice cream (I swear I would if I could!), I can help to get you on the right track. I’ll be here posting healthy recipes, ideas, and motivating tips to keep you inspired along the way–feel free to Instagram, tweet, comment, and Facebook me with your progress! I love to hear from my prettyfitlifers :) (P.S. WATCH OUT WORLD! I just got a Ninja blender over the holidays so keep an eye out for all my tips and tricks for building a better smoothie!).

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And don’t worry if you haven’t set any healthy goals yet– you have the ability to start now!  But to get you started off on the right foot, I thought I’d share a few of my tried and true tips for success first:

 

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Ashley’s Tips for Success:

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1.) Be realistic:

That list you made with 20 different resolutions? Guess what. You’re biting off more than you can chew, and that’s a recipe for failure. Try to pick the resolutions that mean the most to you (stick to one to five, although even five is a bit generous) and focus all of your energy there. After all, there’s no need to overwhelm yourself before you’ve even started! Set yourself up for success, and success will be yours. REMEMBER: A New Year’s resolution doesn’t need to start the minute the clock strikes midnight on January 1st. You can start today, or you can start tomorrow or the day after that. JUST REMEMBER– YOU NEED TO START :) .

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2.) Be specific:

Do you want to eat healthier? Do you want a toned, energetic body? Do you want to try a vegetarian/vegan/gluten-free diet? Rather than just saying these things, PLAN out how you are going to accomplish these goals. Your focus should be on making lifestyle changes that you can carry over from year to year rather than starting crazy crash diets and cleanses that will keep you on track for a week only to make you irritable, starving, and ready raid the cabinets for a decent snack. Instead, plan out a specific approach.  For example, start eating healthier by packing a healthy, veggie-filled lunch the night before so you aren’t tempted to hit the vending machines or unhealthy cafeteria food at work. Get a healthy, toned, energized bod by cutting out processed foods and sugar and make a point to sweat it out (almost) every day (yes, walking and yoga can count! Just crank up the intensity ladies). Try a plant-based diet, but taper off slowly. Swap regular milk for almond milk in your oatmeal or smoothies and commit to eating fish/meat only three (mayyybe four) times a week. As you get more comfortable with creating hearty, plant-based recipes, you can reduce meat consumption further (i.e. eat organic meat just 1-2 times per week, cut out cheese and dairy etc…).

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3.) Write it down!

Once you know the direction you’re headed…WRITE IT DOWN! Buy yourself a pretty little notebook and create a contract for yourself based upon the plans you’ve devised above. Use the notebook to keep track of your successes, and yes, even failures. A slip up doesn’t mean you’ve blown the rest of 2014…after all, you have the whole entire year ahead of you to make up for it! Write down the mistake, accept that it happened, and move forward. Having to write down that you didn’t do something is often motivation enough to get you back on track and working even harder than before.

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4.) Hold yourself accountable:

Tell people your plans! I don’t mean you have to broadcast all over Facebook, Instagram, and Twitter, but if that’s your thing…go for it. Tell your best friend, your boyfriend, your roommate, you mom and let them know how motivated you are to keep up your healthy New Year’s habits. Have them to check in with you or ask you how it’s going. If those who are close to you know your plans and feel as though they are a part of them, they just might cut you some slack when you ask if you can host a healthy dinner party at your place instead of  heading out for game-day pizza and beer :) .

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5.) Be positive:

I can’t stress this one enough. BE POSITIVE, BE POSITIVE, BE POSITIVE! Change takes time– it isn’t going to happen overnight. But you are going to hit your goals much faster if you are positive during the process. Negative energy is crippling– believe in yourself and have faith. If you want change badly enough, you will get there. You’ve already committed…that’s the hardest part of all. Now sit back and enjoy the ride!

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6.) Reward yourself with love and happy things:

Okay, this sounds a bit fluffier than it really is but hear me out. Changing your lifestyle, being healthy, and keeping New Year’s resolutions are hard! be sure to love and honor yourself throughout the process. Meditate, buy yourself a nice book, take a bubble bath, get a manicure, buy new workout clothes, get a massage, take a nap, bake a healthy treat (don’t reward yourself with naughty food!)….the option is yours! Set some goals for yourself in that little notebook of yours and do something nice for yourself each time you reach one. After all…you deserve it!

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 It also doesn’t hurt to find a little inspiration :)

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Credit: quotesandsayingsblog.com

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Credit: herbalife mom

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Credit: thethingswesay.com

Credit: Pinterest.com

Credit: yourdailyenlightenment.wordpress.com

 

Credit: Pinterest.com

Credit: dailypositivequotes.com

Credit: peachypalate.com

Credit: Pinterest.com

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My new year’s resolution?

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To get back into my blogging schedule! Life got a little hectic these past few months, but I’m back and better than ever before. I can’t wait to share my healthy posts with you all and I can’t thank you enough for all of your loyalty and support– I love each and every one of you to the moon and back. And if I can leave you with just one word of advice as you head off to conquer those resolutions for the rest of 2014, it’s this:

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Stay motivated and you will amaze yourself at what you can do!

 

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Healthfully yours,

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Ashley Michelle xo

 

 

 

 

 

 

 


Fit for Life: Clean & Lean


Posted by ashleymichelle

Photo Credit: http://www.organicsoul.com

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“Fit is not a destination…

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 it’s a way of life.”

 

 

I absolutely, positively love this quote.

 

It perfectly encompasses my philosophy on health and fitness. Health is not something I, nor you, should take lightly, and it’s certainly not something you can put a timeline on. That’s because when you commit to making a change and beginning a journey to a fitter, healthier, happier you…there is no finish line. Your health isn’t a race with a final destination–it’s a movement. It’s an awakening.  And the changes that bring you the most success are the ones that become so natural, so intrinsic and habitual, that they become a part of your very being.

 

Don’t get me wrong… getting to that point in your health is hard. Just like breaking a bad habit takes time, forming a new one takes practice and time–especially when you are working to change something that you’ve been used to doing every day. But that’s why you need to start small. Choose a side salad over a side of mashed potatoes. Cucumber slices and hummus over french fries or chips. A cup of chia pudding or fruit salad over a sundae or candy. A bowl of oatmeal or a smoothie over a doughnut (or even worse) no breakfast at all.

 

But whatever you do, please remember. Don’t beat yourself up. After all, (and I’ll say it again and again until you believe it) no one is perfect! You did read my last two posts, right ;) ? Now that doesn’t mean you get a free pass or shouldn’t push yourself too hard, however. After all, part of change means being comfortable with being uncomfortable, pushing your body to the limit, sometime saying “no,” sometimes saying “yes,”  feeling the pain, and acknowledging, yeah…change is tough! But I want it.

 

 Isn’t the fact that’s it’s tough exactly what makes change so darn rewarding?

 

I guarantee once you begin to make healthy lifestyle changes and you see how happy and amazing you look and feel on the inside and out…that’s the only proof you’ll need. You’ll forget all about the race to the finish and instead, you’ll never want the journey to end :) .

 

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Now, I know that these past few days I’ve talked a lot about detoxing your body, eating clean, powerful foods, committing to make healthy lifestyle changes, and holding yourself accountable for those changes. I can only hope that you’ve found my posts insightful and motivating and most importantly, I hope you feel you are ready to tackle your health head on! I obviously think doing a detox is a great way to kickstart your committment to change, (namely because it forces you to battle those ever-addicting and hard-to-beat food cravings all at once for a short period of time), but I do acknowledge that not everyone can afford to, nor do they want to, spend the money on an expensive detox program. If you’re one of these people and you’ve been thinking about doing a detox, or if you’re just finishing up a cleanse/detox and you’re looking to continue eating clean–I’m here to tell you there are other options.Thankfully by choosing organic, clean, detox-worthy foods, you can gently clean up and “detox” your body day-to-day without purchasing a hardcore cleanse.  But before I get into the food, let’s start off with a list of reasons about why it’s so beneficial to detox in the first place…

 

Photo Credit: Fashion Salade

 

 

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Benefits of a Detoxing:

  1. Gain more energy!
  2. Improve digestion/give it a rest
  3. Lose stubborn bloat
  4. Return body to an alkaline state (read more about the health benefits of a low-acid/high alkaline diet here and here or in the Beauty Detox Solution–one of my favorite books!)
  5. Improve immune function
  6. Generate new cells
  7. Kick that sweet tooth (I have a secret…when you start eating healthy foods, you won’t crave sugary, processed junk anymore! Pinky swear.)
  8. Develop a taste for fresh, healthy foods (that’s what happen when you cut out sugar!)
  9. Fight cancer cells
  10. Get clearer skin, brighter eyes,  & healthier hair
  11. Improve function of your body’s organs (namely your liver, which works  to metabolize fat and proteins, filter the blood, remove toxins, regulate glucose levels, and store vitamins, iron and glycogen)
  12. Purify your blood
  13. Increase mental clarity
  14. Reduce inflammation
  15. Feel  light, glowing, & amazing!
  16. Fall in LOVE with your body! (Because you feel and look so darn great :) )

 

The following foods perfect detox-worthy choices. They are full of vitamins and antioxidants, rid the body of toxins, cleanse the colon/liver, boost digestion, are great sources of fiber, act as diuretics, reduce inflammation and boost your metabolism.

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While this list is not 100% exclusive, these are some of the top detox-foods (and are some of my personal favorites!). Feel free to do some extra research on your own if you’re looking to extend this list.

 

Photo Credit: ivillage.ca

 

 

Foods to Choose:

  1. Acai berries
  2. Apples
  3. Apple Cider Vinegar
  4. Artichokes
  5. Asparagus
  6. Basil
  7. Beets
  8. Blueberries
  9. Broccoli
  10. Brown Rice (in moderation)
  11. Brussel Sprouts
  12. Cabbage
  13. Carrots
  14. Cayenne Pepper
  15. Chia Seeds
  16. Cilantro
  17. Cinnamon
  18. Collard Greens
  19. Cucumbers
  20. Dandelion Greens
  21. Fennel
  22. Garlic
  23. Ginger
  24. Grapefruits
  25. Kale
  26. Legumes
  27. Lemon/Warm Lemon Water
  28. Lemongrass
  29. Nuts
  30. Papaya
  31. Onion
  32. Oranges
  33. Parsley
  34. Pineapple
  35. Probiotics*
  36. Seeds
  37. Sprouts
  38. Strawberries
  39. Sunchokes
  40. Tea (caffeine free!)
  41. Quinoa (in moderation)
  42. Vegan Protein Powder**
  43. WATER!!!
  44. Watercress
  45. Wheatgrass

 

*Technically not a food…but GREAT for your gut!

**Look for an organic, natural, rice, hemp, chia, pea, & seed blend (my favorites are Garden of Life- RAW Protein and VEGA Protein

(Read more about detox foods here)

 

 

The following foods should be avoided/limited if you are looking to kindly detox your body.

 

Photo Credit: Envision/Corbis

 

 

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Foods to Limit:

  1. Alcohol*
  2. Artificial Sweeteners
  3. Bananas*
  4. Caffeine (coffee &tea)
  5. Carbonated Beverages (bloat)*
  6. Corn**
  7. Dairy Products (if not vegan)*
  8. Dried Fruits
  9. Edamame
  10. Eggs (if not vegan)
  11. Gluten (wheat, barley, rye)*
  12. Fast Foods
  13. Fried Foods (unhealthy fats and oils)
  14. Non-organic fruits/veggies/protein***
  15. Processed Foods (anything flavored or chemical based)
  16. Juices (if not fresh squeezed/juiced)
  17. Processed Soy Products
  18. Carbonated Beverages (bloat)*
  19. Salt
  20. Sugars (especially those including high fructose corn syrup)
  21. Tobacco (duh!)
  22. Balsamic Vinegar*
  23. White Rice

 

* These should be eliminated if doing a strict detox, otherwise they can be enjoyed in limited quantities.

**Corn and Edamame have risk of being GMOs. Corn is hard to digest and is also high in sugar (like bananas). If eating edamame, be sure it is organic.

*** See next list for more details about organic vs. non-organic foods

 

 

It’s important to choose certified organic foods during a detox because the whole point is to rid your body of toxins and chemicals. Unlike organic produce, non-organic foods are often grown using pesticides and other chemicals that could be harmful to our health and increase toxins in our bodies.

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Even worse? Non-organic foods run the risk of being genetically modified. You can read all about GMOs and organic vs. non-organic foods in my earlier post. The following list of fruits and veggies, which are known as the “Dirty Dozen,” should be purchased organic as much as possible due to the risk of high pesticide levels:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The “Dirty Dozen:”

  1. Apples
  2. Celery
  3. Strawberries
  4. Peaches
  5. Spinach
  6. Nectarines (imported)
  7. Grapes (imported)
  8. Sweet Bell Peppers
  9. Potatoes
  10. Cucumbers
  11. Blueberries
  12. Lettuce
  13. (Plus: Green Beans, Kale/Collard Greens)*
*These items have recently shown an increase in pesticide levels as compared to earlier years. While not officially in the dirty dozen, it’s worth keeping an eye out and buying organic when you can.

 

While buying organic is always a safer choice, we all know it’s not always financially possible! The following fruits & veggies are deemed the “Clean Fifteen” due to their low pesticide residues. I still am an advocate for all things organic, but if you can’t buy the organic versions of these guys all the time…it’s okay :) . Read more about the “Clean 15″ and “Dirty Dozen” here.

Photo Credit: Health Magazin

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The “Clean Fifteen:”

  1. Onions
  2. Sweet Corn*
  3. Pineapple
  4. Avocado
  5. Cabbage
  6. Sweet Peas
  7. Asparagus
  8. Mangoes
  9. Eggplant
  10. Kiwi
  11. Cantaloupe (domestic)
  12. Sweet Potatoes
  13. Grapefruit
  14. Watermelon
  15. Mushrooms

* GMO sweet corn does not need to be identified as such in stores. If you are concerned about GMOs…go organic!

 

I find it super helpful to print these lists out and stick them on my fridge or in my wallet, that way I’m constantly reminded about what foods I should be incorporating into my diet and what foods I should be limiting. Now you don’t have to go buying every single food on the “Foods to Choose” list tomorrow, however, if you make a concerted effort to add two or three of these foods into your diet and remove one or two of the unfriendly detox foods from your diet this week, you are well on your way to a healthier you! As you begin to feel more confident about changing your habits, you can feel free to incorporate more of the fresh, heathy, detox foods into your meal routines and eliminate the detox-sabatoging foods. It may be difficult not to cheat at first, but I promise–once you give your body a break from unhealthy foods, your cravings will diminish. All you need to do is commit to healthy change. After all, the power is in YOU! :)

 

 

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Healthfully Yours,

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Ashley Michelle

 

 

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