If you simply think about where most coffee is grown, the argument in your mind against buying organic coffee should dissipate as quickly as a fresh shot of espresso in steamed milk.

Most coffee is grown in third world country environments. Coffee is also notably one of the most pesticide ridden foods. Although organic coffee might be a tad bit more expensive, I opt to spend my organic dollars on it as it only makes sense to me that one of my main vices be as clean as possible. Although it would be best for the environment if we all always bought everything organic, I understand that this is not always feasible. The “Dirty Dozen” are the top 12 most pesticide ridden foods that you should be buying organic.

The card that is free to download also has the list of the top 12 cleanest foods that you can safely buy non-organic. Simply print the card out and keep it in your wallet. Make some cards as gifts for your friends too. Teach them how to shop wisely in order to solve frustrating organic produce section dilemmas!

Author: Dr. Nicole Sundene, Naturopathic Physician

Gardening is an excellent way to enjoy being outside while burning calories. According to Lois Sheldahl, PhD you can easily burn about 100 calories in just 20 minutes of raking leaves and working outside in your yard. For other information on quick calorie burners read the full article here.

Gardening can also be very relaxing and thus a great stress buster.

Growing your own food can not only be rewarding, but also is a cost-effective way to provide your family with fresh organic produce. Eating seasonal produce is a simple way to improve your health by increasing variety in your diet.

Right now squash is the hit superfood of the season. Whether you are growing pumpkins, butternut squash, or acorn squash in your garden you can easily turn them in to a nutritious soup to boost your immune system during the cold and flu months. Because of the beautiful orange and yellow pigments, squash are a rich source of beta carotene and other important carotenoids.

See the recipe section for delicious ideas on how to eat squash.