Three EASY health habits to add into your routine

Spring is the perfect time to add some healthy habits to your routine.  Back in March we shared Charles’ health reset including his successful focus on his gut microbiome by consuming 30 different plants a week. So, this month we thought we’d share 3 of the easy food and health tips he uses on a daily basis!

1.     Wash Off Those Pesky Pesticides

Pesticides on our fruit and veg are a growing concern—and for good reason. According to Professor Tim Spector, leading epidemiologist and co-founder of ZOE, nearly all of us have measurable levels of pesticides like glyphosate (a common herbicide) in our bodies. He recommends choosing organic where possible, especially for foods like tomatoes, berries, and leafy greens that are often heavily sprayed.

While going fully organic isn’t always accessible or affordable, there is a practical way to reduce surface pesticide residues at home: a bicarbonate of soda soak. A simple, science-backed way to wash them off!

A study published in the Journal of Agricultural and Food Chemistry found that soaking produce in a solution of 1 teaspoon of bicarbonate of soda per 500ml of water for 12–15 minutes significantly reduced pesticide residues—more effectively than rinsing with water alone.

This method is even echoed by consumer safety groups like Which?, which note that while washing won’t remove all residues, it can make a difference.

How to do it:

1. Mix 1 tsp of bicarbonate of soda in a bowl with 500ml cold water.

2. Soak your fruit and veg for 12–15 minutes.

3. Drain (have a look at the colour of the water – yikes!), rinse thoroughly with clean water.

Buying organic when you can is a great step—but when you can’t, this simple trick offers peace of mind straight from your kitchen cupboard. 

Finally, we suggest you buy a good quality bicarbonate of soda that is aluminium free, for example the Wholefood Earth brand.

2.     Avoid The ‘Dirty Dozen’

Did you know that certain fruits and vegetables tend to have higher pesticide residues? The UK Government monitors residue levels in food consumed in the UK and each year publishes the Dirty Dozen List.  This is the list of fruit and vegetables most likely to be contaminated with multiple pesticides – the so called ‘pesticide cocktail’ - put into a handy list to help you make shopping decisions.

Latest Dirty Dozen List:

Soft citrus (e.g. tangerines) Oranges Lemons Grapes Pears Pulses (e.g. lentils)

Bread Carrots Spring Onions Dried Beans Peas Beans (e.g. Green)

Opting for organic versions of these produce items can help minimize exposure to pesticides, which some studies have linked to health concerns.  Luckily, we can source many of these items organically at the Scoop Co-Op in St Johns and in our supermarkets.

Can’t Buy Organic? If organic options aren’t available or are too costly, don’t skip the produce altogether. Washing your fruits and vegetables thoroughly (e.g. with bicarbonate of soda!) can help reduce pesticide residues.

Remember, consuming a wide variety of fruits and vegetables, regardless of whether they’re organic or not, is beneficial for your health!

3.     Scan to reduce the toxins

In today’s fast-paced lifestyle, our bodies are constantly exposed to toxins – from the food we eat to the air we breathe.

Your body is amazing, but toxins can slow it down as they interfere with your body’s natural functions - they overload the liver, cause inflammation, mess with your hormones, damage gut health and even show up on your skin. Eliminating or reducing toxin intake is one of the most effective steps towards better health and well-being. 

Eliminating toxins isn’t about perfection – it’s about progress and creating a healthier, cleaner lifestyle. Making conscious choices every day will help – for example go organic if you can, wash of those pesky pesticides, use glass freezer containers instead of plastic ones and finally be thoughtful about using cosmetic and personal care products that contain harmful chemicals.  A great app Charles uses is ‘Yuka’ – you simply scan the barcode, and the app rates the product and even suggests alternatives.  Give it a go!

We hope this blog has given you some inspiration to add some healthy habits into your routine!

Contact information

enquiries@orchard.co.je 

01534 876510

07797 710003

Book online:  www.orchard.co.je

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