 Welcome back to my channel and welcome if you're new here today I am starting a brand new highly highly requested video series here on my channel Where I'm going to basically be talking clean eating 101 as you know, or you may not know I did switch over to clean eating About a week and a half ago or so where I shifted my whole WW plan from not only from the green plan to the blue plan But I also changed my entire eating style from processed foods sugar-free fat-free foods to a whole food Clean eating approach to WW. I have eliminated all fat-free out of my diet 99% of processed foods unless it is a healthy processed food, which there isn't a whole lot of those out there I do have those on occasion and I am slowly completely eliminating sugar-free everything from my diet I did want to use up what I had on hand in both my refrigerator and in my pantry So I've been kind of doing that easily got rid of the fat-free and I'm slowly getting rid of all sugar-free and with that I've had to of course completely Change and restructure the foods that I'm eating So I did a lot of research prior to making this transition and I'm continuing to research as I'm making this transition Asking you guys for feedback on things that you want to know about clean eating and how to fit that into WW I've also gotten a lot of comments saying that there's no way to eat clean on WW because we're penalized for high fat. That's not true my friends I promise you there is a way to incorporate clean eating into all three WW plans purple blue and green So today we're gonna start off this clean eating 101 series And we are going to talk about what is called the dirty dozen and the clean 15 I'm going to share what the dirty dozen is for you and why those foods are on the dirty dozen lists And also what the clean 15 list is and why those foods are on the clean 15 So let's jump right into what the heck is the dirty dozen and the clean 15 So let's first start with the dirty dozen what are the 12 dirtiest foods now everything I'm going to be sharing with you guys today is produce so fruits and vegetables that fall on these lists So what is the dirty dozen list and how are these items put onto this list? So I wanted to talk a little bit about how these fruits and vegetables have been deemed part of the dirty dozen So let's jump into the reasons why these were put on the dirty dozen list these fruits and vegetables were tested 38,000 of these particular fruits and vegetables were tested for Pesticides the number of pesticides the percentage of pesticides is what makes a produce item either a dirty item or a Clean item and when a produce item is designated on the dirty dozen or a dirty item It is highly recommended that you purchase this item as organic so that you can alleviate the use of these extra Exorbitant amounts of pesticides if they are found to be on the clean 15 Then these are foods that you don't necessarily have to purchase as organic But it is still recommended that all of your produce fruits and vegetables are purchased organic Just because they taste better they're healthier for you and they're less full of pesticides and things that you don't want to put In your body, so of those 38 samples tested they are looking for the number of pesticides Per sample so if they are testing apples they are looking for the number of pesticides that are in Any given one of those 38,000 apples that number of pesticides will determine whether it is considered the dirty dozen or the clean 15 Also to be put on the dirty dozen they're looking for the number or the percent of Pesticides that contain two or more so if that apple has two or more high levels of pesticides It's considered a dirty dozen also the average number of pesticides in each sample So they're gonna take that apple they're going to count the number of pesticides that are in that apple And if it is a large number, it's put on the dirty dozen list Also, they're looking for the average amount per million in these sample sizes of pesticides So in the event that this apple had one parts per million pesticides It's probably not gonna make it on the dirty dozen list But if it has a high amount of pesticides per million It is definitely going to be added to the dirty dozen and the last two Things they are looking for when determining whether an item is on the dirty dozen is the max number of pesticides per sample And the total number of pesticides per sample So in a nutshell in order for one of these produce items to fall on the dirty dozen list It has to have an extremely high Percentage of pesticides and number of pesticides per sample So again, you guys we don't want to ingest pesticides and we're talking roundup We're talking human carcinogenic pesticides that are on these fruits and vegetables and in order for us to not consume and Exorbitant amount of these we need to stay away from conventional Which is another term for non organic fruits and vegetables that are on the dirty dozen list So let's talk about the 12 fruits and vegetables that you should always always buy organic And why number one on the dirty dozen list is Strawberries now strawberries are on this list because out of every three Samples tested there were 10 or more pesticides 10 or more pesticides on a single strawberry So strawberry hit the dirty dozen list because they are packed full of Human carcinogenic pesticides so very very important that you buy your strawberries organic Number two is spinach and this is huge 97% of the spinach samples tested had pesticides 97% so that means if you have a hundred spinach leaves 97 of those have pesticides on them leafy greens are generally really full of Pesticides because they grow on the ground and they are sprayed heavily throughout the growing process so you're gonna see a lot of leafy greens and Fruits and vegetables that you eat the shell or the peel of on the dirty dozen list Because you are consuming the entire fruit or vegetable like spinach Generally those full of pesticides will fall here on the dirty dozen list so spinach always buy organic Number three is kale and this one is scary guys kale Absolutely must always be purchased organically and that is because 92% of kale on the market has Pesticides and most of those have 18% or more Pesticides per sample that is a lot on a single sample of kale and the worst part about kale is 60% of kale so over half of the kale conventional non-organic kale on the market contains DCP a which is a human Carcinogen so do not under any circumstances in just kale that is not organic is Literally one of the number one produce items that is riddled with pesticides number four is nectarines nectarine 94% of them have 15 or more pesticides 94% with over 15 Pesticides and if you're noticing again a pattern in the dirty dozen These are fruits and vegetables that we consume the entire thing So we're eating the skin as well the skin is where a lot of pesticides live And so you'll notice on the clean 15 when we jump over there that a lot of those foods We don't eat the skin because we can remove it and eliminate a lot of the pesticides But on the dirty dozen we are consuming the entire fruit or vegetable So we are eating the skin where all of those pesticides live and nectarine is a huge one for that We eat the skin and they're heavily sprayed to prevent worms and other bugs eating them so that they can sell them on the open market So nectarines by them organic number five are apples and again We are consuming the entire apple 80% of apples sampled had high levels of pesticides and on top of those high levels of pesticides I'm gonna put here on the screen with the name of this chemical is because I'm probably going to slaughter it Apples 80% of them contain diphen yaw mean Which is a pesticide that was banned in Europe because it is not safe for human consumption So apples definitely put on your list to purchase only organic number six on the dirty dozen are grapes again We eat the entire grape 96% of grapes that were tested were full of pesticides those pesticides again live in the skin of the grapes And all we do is pull them off the stem and pop them in our mouth. They're sweet. They're delicious. They're crunchy They fuel us with energy and they cure our sweet tooth, but they also have a lot a lot of pesticides We shouldn't be eating so grapes should also always be purchased organic number seven are peaches 99% of the peaches tested contained four or more high levels of pesticides you guys That's 99 in 100 peaches and what's the likelihood that you're getting the one peach that doesn't have four or more pesticides So because we eat the entire peach and we can wash you guys we can wash our fruit all we want We can't wash out the pesticides that have soaked into the skin and into the fruit itself. So peaches Definitely with a 99% pesticide rate should be organic number eight are cherries in the samples tested of cherries They included five or more pesticides all cherries contain five or more pesticides when they are not purchased organic And again on the screen here. I'll put the name of the other chemical found in cherries. That is called Iprodyne which is another chemical that has been banned in Europe because it's not safe for human consumption So I don't know about you, but I'm not really interested in eating Monsanto Pesticides or pesticides that have been banned in other countries because they're not safe for consumption So cherries again on your list of only by organic number nine are pears 50% of the pears tested contained five or more Pesticides again, we eat the entire pear skin included so pears are another one that should be added to your organic only list number ten are Tomatoes and this is big tomatoes small tomatoes. You name it tomatoes in general contain four pesticides some tomatoes tested had 15 or more and again We eat the entire tomato. So make sure that you are buying your tomatoes big small medium Organic number 11 is celery. So celery contains a ton of Pesticides 95% of the celery tested contain pesticides some of those 11 or more Celery is so inexpensive. It is such a good vegetable for you to eat. It's very very minimal in calories You can top it with fun things like cream cheese and peanut butter And you can get a really good snack But make sure whether you wash it or not that your celery is always organic and number 12 on the dirty dozen list are Potatoes potatoes on average contain more pesticides than any of the other 11 fruits and vegetables on the dirty dozen list whether it is a red potato a fingerling a sweet potato Even though we are sometimes removing the skin. They still contain more pesticides than any other fruit or vegetable So there is no question on whether or not you should be purchasing any type of potato Strictly organic and an honorable mention as far as the dirty dozen goes are hot peppers things like Jalapenos and those little teeny habanero peppers those also contain quite a lot of pesticides So they're kind of an honorable mention here on the list and another item that you should be focusing on purchasing Organic so that my friends is the dirty dozen with an honorable mention of fruits and vegetables That should be added to your grocery list to purchase strictly organic and as you know I've been doing this myself In fact, I've decided to shift all of my produce over to organic whenever whenever possible whenever I can find them But you'll notice that they are a little bit more expensive, but overall in the big picture They are sense more than conventional produce. They are much healthier for you less pesticides and just an overall Better quality fruit or vegetable you get more vitamins from these dirty dozen fruits and vegetables than some of the clean 15 so it's important that we're still eating these we're just making a good choice in purchasing them on the organic Side of the produce aisle so again the dirty dozen always organic So let's jump into what is called the clean 15 so what is the clean 15? This means that these are the 15 fruits and vegetables that they found the least amount of pesticides in Most of if not all of these vegetables have a skin on them a skin or a rind that we don't eat So again, that is another reason why they are different than the dirty dozen the dirty dozen We eat the entire fruit or vegetable skin included the clean 15 We generally remove the skin or the rind before eating So we're removing a lot of the pesticides that are found in the dirty dozen So these 15 fruits and vegetables are recommended that you purchase organic But you can buy conventional and feel confident that you're not eating a lot or an excess amount of pesticides So number one on the clean 15 are avocados and the reason avocados fall on the clean 15 Is because they have that thick skin around them that the pesticides can't actually penetrate the avocado itself When testing avocados less than 1% of them contained pesticides, so that's excellent news You can of course still buy any of the clean 15 organic if that's your choosing But you can save yourself a little bit of money and feel confident in buying your avocados conventional number two is sweet corn less than 2% of sweet corn tested positive for pesticides, but When they did the clean 15 testing they did not test for glycosate Which is basically roundup so corn could potentially contain roundup that was not tested as part of the pesticides So again, this is why I say for me I'm just going to focus on all organic produce whenever possible just so that I'm not unintentionally eating things such as roundup So I am going to make sure that my fruits and vegetables are for the most part 99% whenever possible organic, but sweet corn does fall is number two on the clean 15 number three is pineapple and pineapple is on the clean 15 because again, it has that thick skin We remove the skin before we eat the pineapple and the pesticides just can't penetrate that skin and actually get to that Sweet delicious inside of the pineapple. I have never seen organic pineapple But we don't have a whole foods here And I'm sure that those stores that sell strictly organic produce probably do have organic pineapple But because of that thick skin you can feel confident in purchasing just a regular Conventional pineapple in saving yourself some money number four is cabbage 86% of cabbage tested Contained very very small amounts or no traces of pesticides Cabbage actually has a naturally occurring chemical that repels bugs So you don't get a lot of bugs in the farms eating the cabbage, so they don't have to heavily spray those with pesticides So cabbage falls on the clean 15 strictly because one it has that naturally Releasing chemical that bugs apparently don't like so to they aren't sprayed with pesticides So you can feel confident in consuming conventional cabbage And if you didn't know a little fun fact cabbage really helps reduce heart related issues So cabbage is a good quality crunch to add to your salads or to make cabbage soup or pickle it and add it to your meals Cabbage is just an overall extremely healthy vegetable number five our onions and again We remove the peel of our onions So it prevents us from eating a lot of the chemical less than 10% of onions tested had Pesticides and did you know another fun fact that onions really help again with heart related issues? They have flavor null flavor nulls flavor nulls in there that help with heart disease So onions are a great produce item to add to your meals And again, you can be confident in purchasing those conventional number six are frozen peas 86% of frozen peas tested contained little or no pesticides now On a caveat to that if you are buying snap peas and you are eating the entire snap pea Then you definitely want to pick those up organic because those have a lot of pesticides that you're ingesting when you're eating the entire Snap pea, but if you're buying frozen peas at your local supermarket You don't have to worry about spending the extra money on organic because they just don't contain a lot of pesticides Number seven are papayas 80% of papayas tested contained a little to no pesticides And I actually have some notes written here and I want to read you guys some of the benefits of papayas These are an amazing super fruit. So papayas are great for vitamin C They actually have a hundred and forty four percent of your recommended daily intake of vitamin C So that's amazing. Also in one cup of papaya you have fiber vitamin a folate and 144% of your vitamin C now if you are concerned about GMO then I'd highly recommend buying your papayas organic But if you're just wanting to eliminate a lot of those excess pesticides Then conventional papayas are the way to go and they are so incredibly good for you Number eight is asparagus asparagus 90 percent tested Really low on the scale of pesticides They also have a naturally occurring barrier Against the pesticides soaking into the actual asparagus. So even though we eat the entire spear It still is a conventional safe produce item to get so say yourself somebody on the organic asparagus and be confident That just the naturally occurring barrier of asparagus doesn't allow those pesticides to penetrate the part that we're eating Number nine is mango 78 percent of mangoes tested Contained little to no pesticides. So they definitely fall on the clean 15 And I also have some fun information for you guys about mangoes So mangoes one cup of mangoes has 76 percent of your recommended daily intake of vitamin c and 25 percent Of your recommended daily intake of vitamin a so mangoes again are passed with vitamins that help you stay healthy You feel full they have some fiber in them and of course mangoes are absolutely delicious So mangoes fall on the clean 15. Number 10 is eggplant So eggplant not only makes a great meat substitute But eggplant call comes here on the clean 15 because 78 percent of eggplant tested They didn't find large amounts of pesticides. And again, generally we remove the skin of the eggplant not always But generally we do and because that skin is so thick and hardy the pesticides don't actually enter the eggplant So eggplant falls on the clean 15 as well. Number 11 is honeydew melon 50 percent of honeydew melon tested We're low on the pesticide scale and honeydew melon. I never knew this is actually extremely good for you So here is some fun facts on honeydew melon 53 percent of your recommended daily intake in one cup Of honeydew melon in vitamin c honeydew melon is a great source of potassium And it's extremely hydrating because it's made up of 90 water So on a hot summer day or after a workout Having honeydew melon is a great fruit choice because it will help Rehydrate your body after being out in the sun or an intense workout And all of those extra vitamin benefits and on the clean 15 honeydew melon is a must have Number 12 are kiwis. So kiwis again have a skin that we don't eat So kiwis are generally very low in pesticides and again some great nutritional value in a kiwi So in a kiwi 65 percent of the kiwis tested contained trace amount of pesticides. That's great. That's over 50 So kiwi is a great choice. Not only is it a great choice pesticide wise They have great fiber and vitamin c A hundred and 77 percent of your recommended daily intake in one One medium kiwi. So it's a great fruit choice. It's satisfying. It's a little sweet a little tangy So highly recommend kiwis and don't stress out about buying them organic number 13 is cantaloupe 60 of cantaloupe tested low to minimal pesticides There is a few things that I want to share with you regarding cantaloupe first is It's very important when you buy cantaloupe, whether it's conventional or organic that you take it home And you wash it under cold water the rind itself With a scrub brush and really really scrub that because those rinds are extra dirty And if there are any pesticides in your cantaloupe, that's where it's going to live So I usually buy cantaloupe take it home scrub it under some cold water And then put it aside and dry it out real good before I go ahead and cut it up But cantaloupe my friends um has one cup one cup of cantaloupe has 100 percent of your recommended daily intake Of vitamin a and c so you can have a cup of cantaloupe and you've met your Dietary guidelines for vitamin a and c for the entire day. How amazing is that number 14 is our w w tried and true cauliflower now cauliflower not only is it really good for you in extremely low end points We find this substitute dupe and pizza rice. You name it cauliflower mash Cauliflower also falls on the clean 15 and cauliflower is extremely good for you So 50 of the cauliflower tested was great on pesticide. So that's excellent news One cup of cauliflower gives you 77 of your recommended daily intake of vitamin c So you're getting vitamin c out of a vegetable. How cool is that? Also cauliflower helps reduce Inflammation and also the risk of cancer and heart disease So cauliflower is definitely another superfood that we should be eating and adding into our day whether it's steamed Raw dipped in some delicious ranch or added to things Such as our rice dishes or our potato dishes to highly recommend cauliflower and again Don't worry about buying it organic and number 15 is another w w tried and true and that is broccoli 70 of broccoli tested contained a little or no pesticide residue. So that's amazing Broccoli is something I eat all the time and I was thinking that I would have to buy that organic Which I am still again going to buy it organic But it actually falls on the clean 15 and broccoli is another vegetable that is extremely good for you So in broccoli it first of all broccoli reduces inflammation and cancer risk It is extremely extremely high in vitamin c and vitamin k Vitamin c if you eat broccoli one cup of broccoli You get 135 percent of your recommended daily intake of vitamin c in one cup of broccoli Also in vitamin k you get 116 percent of your recommended daily intake. That's amazing So broccoli if you're going to choose a vegetable cauliflower and broccoli are the top notches They are the best vegetables to choose They are zero smart points and you can have as much as you want And they are full of nutrients and vitamins and they help reduce things like inflammation and heart risk and cancer risk How awesome is that vegetables or produce in general are so important in your diet They are a clean whole food that should be incorporated with every single meal Whether they are on the dirty dozen organic list or the clean 15 conventional list So that is it my friends. That is my first video in my clean eating 101 series I thought it was extremely important that we deep dive into what the dirty dozen and clean 15 are I got a lot of questions when I switched over to clean eating Especially when I was talking a little bit about the dirty dozen and clean 15 in my grocery haul I got a lot of comments like what is that I want to know about this. What should I buy organic? What shouldn't I buy organic and there you have it? It is super important to remember that the dirty dozen should solely be purchased organic to prevent putting pesticides in your body That first of all shouldn't be in your body and secondly Can cause things like inflammation and cancer risk and heart risk Where you buy the clean 15 conventional and you're safe and you don't have to worry about putting an excess amount of pesticides into your body Now if you're like me and you want to move completely over to organic That's even better. You're going to avoid things like gmo That is in a lot of the fruits and vegetables on the conventional market But if you want to save yourself some money and you just want to focus on the dirty dozen for organic I think that that's a great Start to eat better to eat more clean and more whole foods And again, you should again be incorporating fruits and vegetables into all of your meals and your snacks for that matter You should be eating a lot of fruits and vegetables. They are so good for you They're filling and as we saw they are full of vitamins and heart healthy properties So next video will be a little bit more about clean eating and we're going to have quite the series here We're going to be talking all things clean eating So stay tuned for the next video in the clean eating 101 series If you have some ideas for me, please comment down below and leave those things that you want to know about clean eating I'm definitely planning on doing a what I eat in a day with 23 blue smart points or 30 green or 16 Purple the minimum amount that you get so that I can show you guys that although I get more points than that You can still eat clean and whole foods on the minimum number of smart points of all three plans That w w gives us so that is something that I'm going to be having Part of this series as well as I'm going to do a seven days What I eat in a day blog where I'm going to be showing you what I ate for seven days Within my points that is clean whole good for you food So I have a lot of fun videos coming out So make sure if you're new that you're subscribed and that your little bell notification is turned on That way you're not missing a single video in this series or any other video for that matter Give this video a thumbs up if you're all here for the clean eating tips And leave your comments down below with what videos you guys would like to see in this series Or any video ideas when it comes to w w or clean eating I love getting your guys's feedback and it just helps me put out the types of videos that you want to see And again, thank you guys so much for spending some time with me I hope this was helpful and I'll see you in my next video. Bye guys