Episode 149: What is the Dirty Dozen? Why Does It Matter?

In this episode, Dr. Toni discusses EWG’s 2022 Shopper Guide to Pesticides in ProduceTM, also known as the Dirty DozenTM and Clean FifteenTM lists for fruit and veggies. Conventionally grown fruit and veg can have residue from hundreds of different pesticides, some of which have been associated with increased risk of brain and nervous system toxicity, cancer and hormone disruption. How can you reduce exposure of these chemicals in you and your family and is it possible without having to break the bank by buying all organic? Listen in to find out!

The Environmental Working Group (EWG) is an organization in the US that ranks pesticide contamination of 46 different fruit and vegetables, based on results from the US Department of Agriculture (USDA) and the US Food and Drug Administration (FDA) that tested over 40,000 samples of produce. 

What is the Dirty Dozen list of fruit and vegetables?

EWG’s 2022 Shopper Guide to Pesticides in Produce is created to share what fruit and veg have the highest levels of pesticide residues (Dirty DozenTM) and the lowest levels of pesticide residues (Clean FifteenTM)

Dirty DozenTM:

  1. Strawberries
  2. Spinach
  3. Kale, collard and mustard greens
  4. Nectarines
  5. Apples
  6. Grapes
  7. Bell and hot peppers
  8. Cherries 
  9. Peaches
  10. Pears
  11. Celery
  12. Tomatoes

Clean FifteenTM:

  1. Avocados
  2. Sweet corn
  3. Pineapple
  4. Onions
  5. Papaya
  6. Sweet peas (frozen)
  7. Asparagus
  8. Honeydew melon
  9. Kiwi
  10. Cabbage
  11. Mushrooms
  12. Cantaloupe
  13. Mangoes
  14. Watermelon
  15. Sweet potatoes

What are pesticides? Why should you care about them?

Pesticides are chemicals that are created to kill insects, plants and fungi that are considered pests and used to support crops that are grown for food. 

Several pesticides have been associated with health concerns in people, with possible link to brain and nervous system toxicity, cancer and hormone disruption. Infants are more susceptible to the negative effects of pesticides than older children and adults due to a lower ability to detoxify those chemicals. 

While conventional farmers can use 900 different synthetic pesticides, organic farmers are allowed to use only 25 synthetic pesticides — and then only in carefully regulated ways by the USDA National Organic Program. 

Pesticides used can vary from country to country. Some pesticides still used in the US and Canada have been banned in the EU for over a decade. 

Important Notes about Pesticides on Your Fruit and Vegetables:

  • At least 1 pesticide is found on about 70% of conventional/non-organic produce tested by the USDA
  • Almost 70% of Clean FifteenTM fruit and veg had no pesticide residues
  • More than 90% of strawberries, apples, cherries, spinach, nectarines and grapes tested had residue from 2 or more pesticides
  • Less than 5% of Clean FifteenTM fruit and veg samples had 2 or more pesticide residues
  • Kale, collard and mustard greens had the most pesticides detected, and a single sample had up to 21 different pesticides 
  • Spinach samples almost twice as much pesticide residues as any other crop tested
  • Broccoli, cauliflower and eggplant were removed from the Clean FifteenTM list due to a lack of testing by the USDA
  • Testing by USDA was done after washing all produce samples
  • The USDA does not test all pesticides used on crops, including glyphosate (also known as RoundupTM) which is the most heavily used pesticide in the US and found on grains and beans like oats and chickpeas
  • Most corn and soy grown in the US are genetically modified to allow for spraying with RoundupTM and are processed into oil and corn syrup used in processed foods

Research from Harvard University produced lists of high and low pesticide produce that is similar to EWG’s Dirty DozenTM and Clean FifteenTM:

High Pesticide Residue Score: apples and apple sauce, blueberries, grapes, green beans, leafy greens, pears, peaches, potatoes, plums, spinach, strawberries, raisins, sweet peppers, tomatoes, winter squash

Low Pesticide Residue Score: apple juice, avocados, bananas, beans, broccoli, cabbage, cantaloupe, carrots, cauliflower, celery, corn, eggplant, grapefruit, lentils, lettuce, onions, orange and orange juice, peas, prunes, summer squash, sweet potatoes, tofu, tomato sauce, zucchini

People who ate more high pesticide foods had higher levels of urinary pesticide products and lower levels of fertility. People who ate more low pesticide foods had higher levels of successful pregnancy, but may also be more health conscious and have a higher socio-economic status which impacts health. 

What Can You Do If You Can’t Afford To Buy Organic Produce?

Research has shown that commercial produce cleaners are no better at removing pesticides residues than water. Other methods have been demonstrated to be more effective at removing pesticide residues:

  • 10% salt water solution and 10% vinegar solution were effective in removing a large percentage of pesticides from cabbage when soaked for 20 minutes, more than washing with water
  • Ultrasonic cleaning with baking soda and water solution was shown to be effective at removing over 90% pesticide residues
  • 1% baking soda solution (1 oz to 100 oz water) was more effective than Clorox bleach at removing pesticide residues from apples when soaked for at least 12 minutes 

Today’s Mama Must Have:

Dr. Toni likes to keep a large jug of white vinegar under the sink for cleaning produce and using for household cleaning. 

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. Join her at https://www.hypnobirthingcalgary.com/register

Follow Dr. Lisa on instagram @drlisaweeksND for more info about Wild Collective and other events.

Email us or connect with us on  Facebook  and  Instagram

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

Episode 148: Ten Simple Strategies to Have More Energy Now

In this episode, Dr. Lisa reviews ten simple ways to give you an extra boost to prevent that afternoon slump. As the days are getting shorter, it can really help to be more conscious of how you start your day and go through your day to support your energy. 

  1. Start day with doing something you love – avoid checking email, social media, news first thing in the morning
  2. Stay hydrated –drink a glass of water upon waking, put pinch of sea salt in water or on breakfast/smoothie, carry water bottle, use Water Minder app
    1. ½ to 1 ounce water per pound you weigh
    2. 150lbs – 75 ounces
    3. 1L = approx 35 ounces – aim for over 2L at least
  3. Get out in daylight within the 1st 1-2 hours of waking or use light box
  4. End shower in 2-3 minutes cold water 
  5. Have protein with your breakfast
  6. Practice some breathing exercises – eg. breath of fire, easy box breathing, Calm or Insight Timer app
  7. Take a movement break
    1. dance to your favourite song
    2. get out for a walk around the block
    3. go up and down stairs
    4. stand up for a phone meeting
    5. walk during a meeting you just have to listen in on
  8. Smell some essential oils – eg. grapefruit, peppermint
  9. Take a short rest break – sit in silence and enjoy a cup of tea outside 
  10. Mid-day square of dark chocolate

Episodes to check out for reasons for low energy:

  • Sleep: Episode 73: Why Can’t I Sleep?
  • Iron: Episode 138: Top 5 Reasons Why You and Your Kids Need Iron
  • Thyroid: Episode 88: Exhausted, Gaining Weight and Forgetful – Is it Your Thyroid? (previously released as Episode 42)
  • Adrenal: Episode 137: Tired and wired? What you need to know about stress, cortisol and your adrenal glands!

Today’s Mama Must-Have:

Dr. Lisa loves mid-day squares of dark chocolate. 

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. Join her at https://www.hypnobirthingcalgary.com/register

Email us or connect with us on  Facebook  and  Instagram

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

Episode 147 – How Sweet It Is: Why We Are Wired For Sugar (and What To Do About It)

In this re-released episode from October 2020, Dr. Lisa and Dr. Toni discuss why we crave sugar and how it impacts your health negatively in more ways than you might realize. We also uncover some effective behavioural and replacement hacks to get those cravings under control (and possibly quit sugar!).

What’s the big deal about sugar?

Your sugar intake is likely much higher than the sugar intake of your ancestors – the average American intake of sugar (mostly from fruit and veggies) in the late 1800s and early 1900s was 15 grams a day. Now the average adult intake is 55 grams a day and 73 grams a day for adolescents.

Not long ago, Type 2 Diabetes used to be called Adult Onset Diabetes. They had to change the name because more and more kids were developing diabetes that wasn’t typical juvenile diabetes (now known as Type 1 Diabetes). 

In a study of 154 countries, scientists found that adding 150 calories a day to the diet barely raised the risk of diabetes in the population, but if those 150 calories came from regular soda, the risk of diabetes went up by 700 percent.

In this episode, Dr. Lisa and Dr. Toni cover:

  • What is sugar
  • How to find out how much added sugar is in your food
  • How much sugar is healthy for you
  • The impact of sugar on your health
  • Strategies to change your sugar habits

There are 2 categories of sugar:

  • Naturally occurring sugar: found in food, eg. fruit, milk, almonds!
    • Fibre, protein and fat also found in that food will slow down release of sugar into bloodstream for better blood sugar balance
    • Nutrients needed to process sugar already included
  • Added sugar: sugar added to processed foods eg. pop, baked goods, yogurt, salad dressings, salsa and other sauces

What is sugar?

  • Sucrose – table sugar from sugar cane or beets
  • Fructose, glucose, lactose and anything ending with -ose
  • Honey, maple syrup, brown rice syrup, agave nectar, evaporated cane juice
  • Concentrated juice
  • High fructose corn syrup AKA glucose-fructose

Sugar can impact your immune system function:

  • 1 tsp of sugar decreases certain kinds of immune function by 50%, recent research shows it’s even more important when you’re fighting off a bacterial infection, like urinary tract infection or strep throat.
  • Insulin-like Growth Factor (IGF) can be carcinogenic and drive the cancerous process; recent research is looking at low carb ketogenic diet to treat cancer

High fructose corn syrup is known to cause bloating and gas!

How do you know how much sugar is in your food?

You can read the Nutrition Facts label of all processed food

  • Look at serving size first – 
  • Check protein and fat grams
  • Check carbohydrate and sugar grams
    • Subtract fibre grams from carbohydrate grams for net carbohydrate amount

Compare labels, read ingredients lists and choose one that has less or no added sugar. Avoid products that have a type of sugar listed in the first 3 ingredients.

Do you dare to know how much sugar is in a grande Starbucks Pumpkin Spice Latte?

How much sugar is healthy?

The World Health Organization recommendations for adults:

  • Less than 10% of total energy intake from free sugars, or 50 grams or less if you consume 2000 calories daily
  • Ideally less than 5% of total energy intake for additional health benefits
    • 2000 calories/day: 100 calories = 25 grams = about 6 tsp

The American Heart Association recommends that women get no more than 6 tsp per day (1 tsp equals 4 grams).

Sugar can increase your risk of:

  • Diabetes
  • Heart disease
  • Obesity
  • Fatty liver
  • Inflammation
  • Increased blood pressure
  • Dental decay
  • Alzheimer’s and dementia (which is being called “Type 3 diabetes of the brain”)
  • Acne
  • Hormonal imbalances such as PCOS
  • Anxiety and mood swings
  • Early aging

Your brain is wired for sugar! The more you eat, the more you want. We have evolved to seek out sugar for survival, but we have access to an abundance of sugar now. It’s important to hack into your evolutionary instinct to reach for sugary foods by looking at your behaviours around sugar.

How do you use sugary foods?

  1. Routine, automatic or mindless intake
    • Instead, drink a glass of water or tea
  2. As a reward
    • Instead, try a non-food reward like reading a book, watching a movie or TV show, calling a friend
  3. For energy
    • Instead, look for root cause for low energy and address it – check out Episode 18

Tips to Change Your Sugar Habits:

  • Set a timer to distract yourself with another activity if you have a sugar craving
  • Drink a glass or water 
  • Brush your teeth and floss after dinner to prevent late night snacking
  • Drink something bitter or acidic like lemon juice or apple cider vinegar to cleanse your palate
  • Eat or drink something healthy that is naturally sweet, like rooibos tea or an apple with almond or hazelnut butter

Today’s Mama Must Haves:

Dr. Toni is a big fan of documentary films for entertaining education around topics like sugar and recommends Fed Up Movie and That Sugar Film for more info and motivation to kick the sugar habit.

Dr. Lisa recommends this chocolate avocado pudding recipe as a healthy treat without added sugar.

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. Join her at https://www.hypnobirthingcalgary.com/register

Dr. Lisa’s Wild Collective Masterclasses are happening this week and enrollment is open till mid-October- find out more about this revolutionary and international program. Follow Lisa on instagram @drlisaweeksND – link to masterclass is in her BIO and we will share the registration link in the show notes.

Thank you for joining us today! 

Connect with us at our website www.perimenopausalmamas.com, on Facebook and on Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

Episode 146: Are You Drinking Too Much? What You Need To Know About Alcohol

In this episode, Dr. Lisa and Toni discuss who is and isn’t drinking alcohol and why. Did you know that any consumption of alcohol increases your risk of cancer and can impact symptoms of perimenopause like hot flashes? There are new recommendations for drinking alcohol in Canada based on new research and it might be time to question our culture around drinking alcohol, especially for moms.

Research shows that any alcohol intake over 100 grams/week can increase your risk of death and reducing your alcohol consumption from 196 g per week to 100 g per week or below may increase your life by 1–2 years when you are 40 years of age.

100g of alcohol = less than 7 standard drinks

14g of alcohol per standard drink

  • 12 oz of 5% beer, cider or cooler
  • 5 oz of 12% wine
  • 1.5 oz of 40% liquor/distilled alcohol – gin, vodka, rum, etc

Standard Alcohol Calculator: https://therightamount.ca/sensible-guidelines/standard-drink-calculator/

Signs of alcohol use disorder include:

  • Blacking out or not remembering things that happened.
  • Continuing to drink even if it causes distress or harm to you or others.
  • Drinking more or longer than you planned.
  • Feeling irritable or cranky when you’re not drinking.
  • Frequent hangovers.
  • Getting into dangerous situations when you’re drinking (for example, driving, having unsafe sex or falling).
  • Giving up activities so you can drink.
  • Having cravings for alcohol.
  • Having repeated problems with work, school, relationships or the law because of drinking.
  • Needing to drink more and more to get the same effect.
  • Not being able to stop drinking once you’ve started.
  • Spending a lot of time drinking or recovering from drinking.
  • Wanting to cut back but not being able to.
  • Obsessing over alcohol.

Women have a different metabolism of alcohol!

Women have lower activity of the enzyme alcohol dehydrogenase in the stomach than men, which leads to a higher absorption of alcohol in women by up to 30% when the same volume is consumed compared to men.

How Alcohol Can Impact You in Perimenopause:

  • Affects hormones
    • Increases estrogen levels through aromatization
    • Increases stress hormone cortisol
  • Decreased libido
  • Increased fat storage and weight gain
  • Increased risk of cancer:
    • Low (1 drink daily or less) alcohol consumption increases the risk of esophageal cancer, breast cancer, skin cancer
    • Moderate (1-2 drinks daily) alcohol consumption increases the risk of colon cancer, rectal cancer, colorectal cancer, esophageal cancer, breast cancer
    • High (over 2 drinks daily) alcohol consumption is linked to almost all cancer incidence and increased cancer mortality
  • Poor sleep
  • Worsens hot flashes
  • Nutrient deficiencies
  • Worsens mood swings, feeling stress and anxiety
  • Worsens blood sugar swings/feeling hangry
  • Poor impulse control “say, do” things you otherwise may not
  • Increased risk of accidents
  • Disrupts your gut microbiome and can lead to leaky gut
  • Increased inflammation

Alternatives to Drinking Alcohol:

  • Enjoy other drinks like tulsi tea, kombucha, sparkling water
  • Avoid triggers
  • Connect with friends over coffee, tea or an activity like walking or sports
  • Enjoy dry bars or mocktails at a cocktail bar
  • Attend social events that don’t revolve around alcohol like Jaybird, othership, sober music festivals

Today’s Mama Must-Have:

Dr. Lisa is a big fan of 24gooddeeds.ca charity advent calendar.

Dr. Toni loves getting outside on the weekend to enjoy the fall colours at local parks.

 

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. Join her at https://www.hypnobirthingcalgary.com/register

Dr. Lisa’s Wild Collective Masterclasses are happening this week and enrollment is open till mid-October- find out more about this revolutionary and international program. Sign up here for her masterclass (Oct 6th at 2pm or Mon Oct 17th at 7:00pm EST). Follow Lisa on instagram @drlisaweeksND – link to masterclass is in her BIO and we will share the registration link in the show notes.

Email us or connect with us on  Facebook  and  Instagram

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.