Spring is finally here and we’re already anticipating the summer months. Like every year, this is the time where most of us start to fret. We’re trading sweaters and pants for shorts and swimsuits and aren’t exactly feeling the greatest about our appearance. Our social media and news streams are flooded with quick fix advertisements: Join this diet group. Take these pills. Use this powder. Drink this tea. And while these are appealing, they don’t actually do much for your waistline (or wallet for that matter). With that knowledge, we then turn to different diets and lifestyle. And for some, that’s all we seem to talk about. We have friends going gluten free and posting about paleo. There are those turning to a whole foods cleanse or adhering to a plant based lifestyle. But there’s actually a much simpler way to start achieving our dream physique when it comes to the foods we consume…
Along with the onset of beautiful weather…
Marks the beginning of fresh produce coming into season. Eating fresh produce is a perfect way to support your local farmers and load up your body with an abundance of antioxidants and nutrients. One of my favorite things about Pittsburgh (and many other towns and cities) are the farmers markets that pop up all over the city. Not only are farmers markets a great place to find produce that is in season, but it is also oftentimes much more cost effective than grocery stores. You are also supporting your local farmers and supporting your community! I always recommend buying produce that is in season because it is cheaper and usually grown locally, which is better for our environment.
Seasonal Produce in May:
- Artichokes
- Arugula
- Asparagus
- Broccoli
- Cauliflower
- Fava beans
- Greens
- Herbs
- Kale
- Lettuce
- Mint
- Mushrooms
- Peas
- Radishes
- Rhubarb
- Scallions
- Spinach
- Sprouts
- Watercress
When buying produce…
A common question that comes up is “should I buy organic or not?” When it comes to buying organic, I typically follow the “Clean 15” and “Dirty Dozen” lists to use as a guideline. “These lists were compiled using data from the United States Department of Agriculture on the amount of pesticide residue found in non-organic fruits and vegetables after they had been washed.” This article about the Clean 15 and Dirty Dozen from PBS does a great job explaining which foods are more likely to have pesticide residue.
Clean 15 (Produce to buy conventionally grown
- onions
- avocados
- sweet corn
- pineapples
- mango
- sweet peas
- asparagus
- kiwi fruit
- cabbage
- eggplant
- cantaloupe
- watermelon
- grapefruit
- sweet potatoes
- sweet onion
Dirty Dozen (Produce to buy organic)
- celery
- peaches
- strawberries
- apples
- domestic blueberries
- nectarines
- sweet bell peppers
- spinach, kale and collard greens
- cherries
- potatoes
- imported grapes
- Lettuce
Eating fresh produce doesn’t just affect your appearance but also helps you in your running training and goals. If you have any further questions or would like to schedule a nutrition assessment to help reach your individualized nutrition and/or fitness goals make an appointment with me today!
