The Clean 15 - Foods You Don't Have To Buy Organic

There are many reasons to buy organic foods. The USDA Organic label tells you that fruits and veggies weren't raised using manmade chemical pesticides, fossil fuel- or sewage-based fertilizers or genetically modified seeds. On meat, the label indicates that the feeds provided met those same standards, and that the animals weren't administered hormones and antibiotics. Bottom line: "Organic" is more sustainable and healthier -- for the environment, farm workers and for you and your family.

How is organic healthier? It's healthier because some studies suggest that organic produce has more nutrients than its conventional counterparts, probably because the soil is left in better condition after repeated plantings; and healthier because you avoid ingesting any harmful pesticide residues left on conventional produce.

But, particularly as the economy sags and millions of people lose their jobs, it can be hard to afford the often-premium price charged for organic foods. That's why Environmental Working Group has published this updated list, based on their latest compilation of government data about pesticide residue.

The fruits and vegetables on this list were the least likely to have pesticides detected on the parts you eat, after typical washing, whether or not they're certified organic. (Remember, though, that the farmworkers and the farm soil, will thank you for any organic purchases you can make.) When buying the following fruits and veggies, you can opt for conventionally grown, local produce over their organic counterparts.

Onion

Onions don't see as many pest threats, which means less pesticide spraying.

Choose: Look for onions that are firm, have a distinctive "oniony" smell that's not overpowering, and show no visible signs of damage or soft spots. Store in a cool, dry place or in the refrigerator

Avocado

Avocados have thick skins that protect the fruit from pesticide build-up.

Choose: Look for avocados that are still somewhat unripe and firm to the squeeze; they'll ripen nicely on your kitchen counter in a couple of days. Store at room temperature. Although you'll be using only the meat of the avocado, it's always a good idea to rinse them before you slice them open.

Sweet Corn

Sweet corn may take a lot of fertilizer to grow, but you're unlikely to end up with any pesticides on the kernels.

Choose: There is nothing -- I mean nothing like fresh corn on the cob from a local farm stand in late summer. Buy it fresh and local, and boil it that day for the best results.

Pineapple

You won't be eating the tough pineapple skin, which protects the fruit from pesticide residue. As with all your produce, you should rinse the pineapple before cutting.

Choose: Although tempting, this is one fruit that you won't want to choose if it has a strong, sweet smell. This usually means that the pineapple is overripe and has even begun to ferment. Like all other fruits, avoid any that have soft spots, and in the case of pineapples, damage to the rind. Store in the refrigerator crisper.

Mango

Sweet mango flesh is protected by its thick skin from pesticides. Still, you'll want to rinse under water before cutting open.

Choose: Depending on the variety of mango, look for those that are bright in color such as red, yellow, or orange. It should have a distinctive "fruity" smell. If there's no ripe-fruit aroma, steer clear. Mangoes should be slightly firm but yield to your touch somewhat -- the softer the mango, usually the sweeter it is. If the mango is too soft, there's a good chance that it will be rotten inside. Store in the refrigerator crisper.

Asparagus

Asparagus face fewer threats from pests such as insects or disease, so fewer pesticides need to be used.

Choose: Look for firm spears with bright green or purplish compact tips. Plan on a 1/2 pound per person, and for more uniform cooking, select spears of a similar thickness. Store in the refrigerator vegetable crisper and give them a good rinse before using (even if you're going to boil them).

Sweet Peas

Sweet peas are among the least likely vegetables to have pesticide residue, according to the Environmental Working Group's latest survey of government data.

Choose: If you're not growing sweet peas in your garden, then look for full, green pea pods at your local farmers market, farm stand or grocery store.

Kiwi

Kiwi peel provides a barrier from pesticides. Give them a rinse before cutting.

Choose: Here's where your nose plays an important part when choosing fresh fruit. Sniff out kiwis that smell good. They should be plump and yield to a squeeze like that of a ripe pear. Steer clear from those with moist areas on their surface or any skin bruising. If unripe kiwi are all that are available, simply take them home and place them in a paper bag at room temperature with other fruits that need more time, such as bananas or pears. Store in the refrigerator crisper.

Cabbage

Cabbage doesn't hold on to so many pesticides because a ton of spraying isn't required to grow it. What it does hold onto is beta carotene: It's a superfood!

Choose: Look for cabbage heads whose leaves are tight and be sure the head is heavy for its type, and firm. For most cabbage varieties, you'll want to make sure the outer leaves are shiny and crisp. Savoy is the exception to this rule, as it forms a looser head and the leaves grow crinkly naturally. You'll want to avoid any with leaves that show signs of yellowing. Bok choy should have deep green leaves with their stems a crisp-looking white. Discard the outer leaves of a cabbage before using. You can wash and spin most cabbage leaves just like you do salad greens. Store in the refrigerator crisper.

Eggplant

Maybe it's the thick skin, but eggplants are among the least likely to be contaminated by pesticides, according to the Environmental Working Group.

Choose: Look for firm and glossy eggplants to know they're ripe and undamaged. Because they grow to various sizes, choose one proportionate to the dish you're preparing.

Papaya

Pesticide residue stays on papaya skin, but be sure to give them a wash before slicing open.

Choose: Papaya colors usually range between yellow and green. Look for those that are slightly soft and show no signs of bruising or appear shriveled. If they're not fully ripened, you can toss them in the brown bag along with your unripened kiwi fruit, peaches, and pears. Once they're ripened, store in the refrigerator crisper.

Watermelon

With that rind, watermelon has a natural defense against the onslaught of any chemical.

Choose: Look for a firm whole melon without any soft spots.

Broccoli

Conventional broccoli doesn't retain so many pesticides because the crop faces fewer pest threats, which means less spraying.

Choose: Look for tightly bunched flower buds on the broccoli stalks that are immature. In other words, try not to buy them if their little yellow flowers have opened. Color-wise, the broccoli should be deep green and the stalks should be firm and not rubbery. Before use, wash in a cool water bath and change the water a couple of times in the process. Store in the refrigerator crisper.

Look for broccoli at the fall farmers' market, and if you're pinched for cash, don't fret about choosing a non-organic variety; broccoli generally doesn't end up with pesticide residue.

Tomato

Tomatoes were on the 2008 Dirty Dozen list of foods with the most pesticide residue, but the latest update finds them cleaner than most. Why? The Environmental Working Group isn't sure.  Personally I prefer to buy organic local tomatoes, heirloom tomatoes are also pretty amazing.

Choose: If you aren't growing your own, look for fresh in-season tomatoes at local farmers markets and farm stands. Look for glossy, firm skin -- and don't hesitate to try a delicious heirloom variety that might not look like a typical tomato!

Sweet Potato

Not only are sweet potatoes unlikely to be contaminated with pesticides, they're also a superfood, packed with Vitamin A and beta carotene.
Choose: It's hard to go wrong choosing a hardy sweet potato. Just make sure it isn't beaten up or rotting, and choose a size that matches the meal you're preparing.

The Dirty Dozen

Not all of us can afford to buy 100% organic every time we shop. I know this cause I just bought one bag of organic produce and it cost me $100!! This is why I strongly advise those of you to grow your own food, not only is it much more affordable but its the only way to know exactly what you are eating. The solution? Focus on those foods that come with the heaviest burden of pesticides, additives and hormones. According to the Environmental Working Group, consumers can reduce their pesticide exposure by 80% by avoiding the most contaminated fruits and vegetables and eating only the cleanest. If consumers get their USDA-recommended 5 daily servings of fruits and veggies from the 15 most contaminated, they could consume an average of 10 pesticides a day. Those who eat the 15 least contaminated conventionally grown produce ingest less than 2 pesticides daily.

The dirty dozen list only reflects measurable pesticide residues on the parts of the foods normally consumed (i.e. after being washed and peeled).

Can't find organic versions of these foods? Opt for safer alternatives that contain similar valuable vitamins and minerals. It's also important to remember that this dirty dozen list provides no information about antibiotics or hormones, or about the impact of producing food on the surrounding environment. There are always clean foods that you don’t have to buy organic, I will post about those next.

For overall environmental impact, meat is the king of foods, even if it's not likely to be laced with pesticide residue... though a recent USDA Inspector General report found that the government is failing to even test meat for the harmful chemicals the law requires. While beef muscle is typically clean, beef fat is a different story altogether, with 10 different pesticides having been identified. Pork meat can be contaminated, but pork fat is more contaminated, with as many as 8 pesticides. For chicken, the thigh is most contaminated.

Raising animals with conventional modern methods often means using hormones to speed up growth, antibiotics to resist disease on crowded feed lots, and both pesticides and chemical fertilizers to grow the grain fed to the animals. Additionally, it takes many times the water and energy to raise one meal's worth of meat than it does one meal's worth of grain.

Consumers looking to avoid meats raised with these substances can seek out certified organic meat. To meet USDA standards, this meat can come only from animals fed organic feed and given no hormones or antibiotics. Searching out cuts from grass-fed animals ensures that you're eating meat from an animal that was fed a more natural diet, and looking for a local source of meats lets you question the farmer directly about the animal's diet and the farmer's method of raising it. It cuts down on the environmental cost of transportation, too. Search for local butchers and delis in your area and ask them where they get their meat from. We found a great place close to our home that carries only natural and organic local meats.

Pesticides and other man-made chemicals have been found in human breast milk, so it should come as no surprise that they have been found in dairy products, too. Twelve different pesticides have been identified in milk, and milk is of special concern because it is a staple of a child's diets.

Organic dairies cannot feed their cows with grains grown with pesticides, nor can they use antibiotics or growth hormones like rGBH or rbST. The overall impact of the herd is lessened when you choose organic milk. We don’t drink cow milk, we choose to drink Almond milk or Rice milk, if you haven’t tried it I highly suggest it. It is a healthier alternative to cow milk and tastes quite yummy. Or try making your own Almond milk!

Coffee
We don’t drink coffee on a regular basis but I have organic fair trade in my pantry for when guests come over. Many of the beans you buy are grown in countries that don't regulate use of chemicals and pesticides. Look for the USDA Organic label to ensure you're not buying beans that have been grown or processed with the use of potentially harmful chemicals.

Go a step or two further, and look for the Fair Trade Certified and Rainforest Alliance (or Bird Friendly) labels to ensure that your purchase supports farmers who are paid fairly and treated well. And look for shade-grown (Rainforest Alliance- or Bird Friendly-certified) varieties for the trifecta; that way you know the coffee is being grown under the canopy of the rainforest, leaving those ancient trees intact, along with the wildlife – particularly songbirds – that call them home.

Celery
Celery has no protective skin, which makes it almost impossible to wash off the chemicals that are used on conventional crops.

Can't find organic? Safer alternatives include broccoli, radishes and onions.
A perennial entrant on the Dirty Dozen list, 64 pesticides detected in residue on this veggie make celery rank No. 1 in the 2010 analysis, up from No. 4 in 2009.

Peaches
By far one of my favorite fruits. When I think of peaches I think of the okanagan (interior of BC), stopping at the fruit stand and buying boxes of fresh and juicy peaches! Be careful, they may look good but multiple pesticides are regularly applied to these delicately skinned fruits in conventional orchards.

Can't find organic? Safer alternatives include watermelon, tangerines, oranges and grapefruit.

Peaches, No. 1 on the Dirty Dozen list in 2009, rank No. 2 in 2010; 62 pesticides have been detected in residue on peaches.

Strawberries
If you buy strawberries out of season, they're most likely imported from countries that use less-stringent regulations for pesticide use. Not to mention environmentally think of the carbon footprint those strawberries are leaving. If you are able to grow your own you can freeze them and have organic strawberries year long.

Can't find organic? Safer alternatives include kiwi and pineapples.

Up from No. 6 in 2009, strawberries rank No. 3 on the 2010 Dirty Dozen list. Why? 59 pesticides have been detected in residue on strawberries.

Apples
Like peaches, apples are typically grown with the use of poisons to kill a variety of pests, from fungi to insects. Scrubbing and peeling doesn't eliminate chemical residue completely, so it's best to buy organic when it comes to apples. Peeling a fruit or vegetable also strips away many of their beneficial nutrients.

Can't find organic? Safer alternatives include watermelon, bananas and tangerines.

Down from No. 2 in 2009, apples still rank among the dirtiest fruits and vegetables, with 42 different pesticides having been detected as residue.

Blueberries
New on the Dirty Dozen list in 2010, blueberries aren't just high in antioxidants they are also treated with as many as 52 pesticides, making them one of the dirtiest berries on the market.

Nectarines
With 33 different types of pesticides found on nectarines, they rank up there with apples and peaches among the dirtiest tree fruit.

Can't find organic? Safer alternatives include, watermelon, papaya and mango.

Bell Peppers
Peppers have thin skins that don't offer much of a barrier to pesticides. They're often heavily sprayed with insecticides. These aren’t cheap either, I found organic red peppers but they were $4.00 each!! That is just wrong! I think I will be using other veggies in my stirfrys from now on.

Can't find organic? Safer alternatives include green peas, broccoli and cabbage.

Tests have found 49 different pesticides on sweet bell peppers.

Spinach
New on the list for 2010, spinach can be laced with as many as 48 different pesticides, making it one of the most contaminated green leafy vegetable.

Kale
Traditionally kale is known as a hardier vegetable that rarely suffers from pests and disease, but it was found to have high amounts of pesticide residue when tested this year.

Can't find organic? Safer alternatives include cabbage, asparagus and broccoli.

Cherries
Even locally grown cherries are not necessarily safe. In fact, in one survey in recent years, cherries grown in the U.S. were found to have three times more pesticide residue then imported cherries.

Can't find organic? Safer alternatives include raspberries and cranberries.

Government testing has found 42 different pesticides on cherries.

Potatoes
America's popular spud re-appears on the 2010 dirty dozen list, after a year hiatus. America's favorite vegetable can be laced with as many as 37 different pesticides. My favorite being organic red potatoes, they are so tasty and can be prepared any which way.

Can't find organic? Safer alternatives include eggplant, cabbage and earthy mushrooms.

Grapes
Imported grapes run a much greater risk of contamination than those grown domestically only imported grapes make the 2010 Dirty Dozen list). Vineyards can be sprayed with different pesticides during different growth periods of the grape, and no amount of washing or peeling will eliminate contamination because of the grape's thin skin. Remember, wine is made from grapes, which testing shows can harbor as many as 34 different pesticides.

Can't find organic? Safer alternatives include kiwi and raspberries.

Happy Organic Shopping!

Study links Pesticides to ADHD

A new study from researchers at University of Montreal and Harvard found a persuasive link between attention-deficit hyperactivity disorder (ADHD) and exposure to common pesticides.

The study examined more than 1,100 children, 150 of which were previously diagnosed as ADHD. The findings, published in Pediatrics, revealed that around 94% of children examined had detectable levels of organophosphate pesticides in their urine. Children with higher levels of residue had increased chances of ADHD.

Said Maryse F. Bouchard of the University of Montreal Department of Environmental and Occupational Health and the Sainte-Justine Hospital Research Center and lead author of the study: "Previous studies have shown that exposure to some organophosphate compounds cause hyperactivity and cognitive deficits in animals. Our study found that exposure to organophosphates in developing children might have effects on neural systems and could contribute to ADHD behaviors, such as inattention, hyperactivity and impulsivity."

A 2008 study found that when children switched to organic produce, detectable pesticide levels dropped to undetectable levels. Important to note: Some produce has markedly higher levels of pesticide residue than others.  I will post those in another blog.

Happy Mothers Day!

This year my mum said not to waste our money on a card that will just end up in the landfill.  I want to mention an alternative idea to cards that I got from my grandparents.  Every anniversary instead of buying a new card (after 60 years that's a lot of cards!) they gave eachother the same card and just added the year onto the back.  They said why buy a new card when this was the "perfect" card!  I think this is just a fantastic idea and a great way to reuse those cards that either get tossed in a drawer or box to never be seen again.
This year my mum mentioned that she would love flowers for her garden.  I loved this idea, unlike the traditional bouquet of cut flowers, perennials will brighten her days for years to come, as each time she looks outside her window she will remember the thoughtful gift she received.  You can also make a day of it and plant them together!

Perennials Make Eco-Friendly Gifts for Mother's Day
Purchase a selection of brightly colored perennials to plant in mom's garden. Before making a purchase, drop by mum's house to find a good location for the perennials. Ask her where she would plant flowers if she had them, taking note of the gardening conditions. After gathering the necessary information, visit the garden center and select the proper plants for mum's flower bed.  Another great idea would be a potted herb garden for fresh herbs all season.

If you both enjoy gardening plant the flowers together. If she prefers to gaze at gardens rather than get muddy in them, plant the flowers when she is away.

A Picnic and an Earth-Friendly Bike Ride Make Mother's Day Special
Mothers Day is about spending time with your mum, plain and simple.  Leave the gas-guzzling SUV at home. Rather, enjoy a bike ride followed by a picnic at a nearby park or lake. Pack up the bikes with a delicious selection of fresh foods. Make a fresh salad of spinach, grapefruit, pecans, avocado, and goat cheese. Include some crusty bread and mouth watering spreads. Try pureeing white beans, olive oil, sea salt, and basil to make a tasty bean spread. Pack a container of hummus. Include a decadent piece of gooey brie cheese. Include a bottle of champagne or another special drink. 


Wishing all mothers a wonderful Mothers Day.

xoThe Farmers Wife

Klean Kanteen Wine Karafe

I've long used the Klean Kanteen water bottles but was absolutely over the moon when they came out with Klean Kanteen wine Karafes, available in stainless steel or merlot colored.  Sometimes you want to take your wine with you. But what do you do when getting to your destination means climbing a few thousand vertical feet, a bike ride through busy city streets or a paddle to an uninhabited island?

Whether it's up a ridge to your favorite picnic spot or along a beachside trail, replace that glass bottle with a lightweight, shatterproof Wine Karafe. When you get there, make a toast knowing that the glass of wine you raise retains its true flavor.

The Wine Karafe was designed to hold a standard, 750ml bottle of wine and is made from high quality, 18/8, food-grade stainless steel that's totally free of BPA and other toxins. Because stainless steel itself is safe, they didn't need to coat the inside of the bottle with a plastic or epoxy lining, which is one of the main differences between a stainless steel Klean Kanteen and aluminum bottles.

Food-grade stainless steel is used in the brewing, food and winemaking industries too. It's the material of choice because it doesn't retain or impart flavors. No matter how many times you refill it, no matter what you put into it, your Klean Kanteen will keep your drinks fresh, crisp and clean tasting. All their caps are BPA-free too, and they offer stainless steel options for Classic bottles as well.

The large mouth makes it easy to fill or pour from, and it's a cinch to clean. Just rinse it with mild soap and water and give it a quick scrub. Your Pinot Gris will never know you were drinking a Zinfandel yesterday. When the weather is warm, they recommend using a Built insulating tote to keep your wine cool and protect the flavor profile. 

Features:

• slim, wine-perfect 800ml. size
• no BPA, phthalates, lead or other toxins
• made of 18/8, food-grade stainless steel, no liner needed
• never retains or imparts flavors
• rounded corners are easy to clean with no hard angles
• stainless steel threads
• shatterproof, durable & lightweight
• 100% stainless interior: comes with a stainless steel flat cap
• 
  
  
  bottle is dishwasher safe; cap should be handwashed
  
  
  
  
  
  

Mushrooms contain powerful health benefits

I read this article online today and thought I'd share it with you.  Its about mushrooms, and I LOVE mushrooms!  There is also a great recipe at the end of this article using portobello mushrooms.

The humble mushroom should be viewed as having more of a health benefit than originally thought, says the group project leader of research into the fungus at the University of Alberta.

After reviewing the findings of more than 60 existing studies that explore the nutritional aspects of mushrooms, a team of dietary students concluded that overall they have some powerful health benefits, says Kaila Hauck, a fourth-year student at the university.

Mushrooms were first discovered millions of years ago, and served as a food source for prehistoric humans. Throughout history, they've been valued by various cultures for their medicinal qualities.

There are between about 700 and 2,000 known species.

"One of the most significant health benefits is the potential role played in inhibiting different types of cancer tumours," says Hauck. "In fact, mushrooms provide more selenium than any other fruit or vegetable."

Selenium contains a compound that is believed to decrease the incidence of some human cancers.

In addition, Hauck says, the studies show that mushrooms also contain antioxidants, which are known to help reduce the risk of heart disease, various cancers and other chronic diseases.

They also contain anti-inflammatory compounds similar to those in over-the-counter painkillers.

Here is a recipe for a light lunch that combines bacon, lettuce and tomato topped with baked portobello mushrooms instead of bread.

Mushroom Bacon Salad

4 slices bacon, halved

4 large fresh organic portobello mushrooms, stems removed

15 ml (1 tbsp) organic olive oil

5 ml (1 tsp) dried basil

1 ml ( 1/4 tsp) each salt and pepper

60 ml (4 tbsp) crumbled chevre

1 large organic tomato, sliced into 4 thick slices

500 ml (2 cups) mixed organic greens (mesclun, arugula, baby spinach)

50 ml ( 1/4 cup) slivered red onion

30 ml (2 tbsp) balsamic vinaigrette

Chopped fresh basil (optional), for garnish

Place bacon in a single layer on one end of large rimmed baking sheet lined with parchment paper. Bake in a 220 C (425 F) oven for 3 minutes.

Meanwhile brush mushrooms with oil. Remove baking sheet from oven and place mushrooms, stem side down, on opposite end of baking sheet from bacon. Bake for 4 minutes. Then remove baking sheet from oven again and turn mushrooms over so that they're stem side up.

Sprinkle mushrooms evenly with basil, salt and pepper. Top each mushroom with 15 ml (1 tbsp) of the goat cheese and a slice of tomato. Return all to oven for 4 to 5 minutes longer or until mushrooms are soft and bacon is cooked.

Meanwhile, toss greens and red onion with vinaigrette.

Drain bacon on paper towel. Place each mushroom on an individual salad plate. Top each with 2 slices of bacon. Spoon salad mixture on top. Sprinkle with fresh basil, if desired, and serve while warm.

Makes 4 servings.

Tips: Substitute 8 thin slices of pancetta for 4 slices of bacon. It cooks faster so just bake it with the mushrooms for 6 to 8 minutes or until crisp. Pancetta is Italian bacon that is not smoked and is available in the deli section of the grocery store.

Dry your dishes in style

Dainty, delightful and Danish in design, these black-and-white beauties are super green! Ferm LIVING’s tea towels will match almost any kitchen, maybe adding a little retro kitsch. Super stylish, they’re made with 100% organic cotton and packaged in 100% recycled cardboard – so your dishes will be dry and squeaky green.

Price: $25 each

Available at: www.modernkaribou.ca

A Healthy Pillow

If you're committed to living an organic lifestyle, you eat organic foods and have probably replaced toxic household cleaners with products that are safer for your health. Time now to move on and create a healthier environment in the one room where you spend one-third of your life: your bedroom.

Look no further than the pillow you place under your head each night. If it's made with synthetic materials you could be sleeping with toluene, diisocyanate, formaldehyde, PBDEs and petroleum derivatives. Toss that pillow into the recycling bin and get a better night's sleep on something that is all natural or organic from the inside out.

Before the 1950s and the advent of poly-fiberfill people slept on pillows made from materials found in nature, heavenly sleep conducive fibers and fills like goose down, cotton, natural latex, wool. Rest your head on any of these natural fibers and you'll notice an immediate difference in your quality of sleep each night.

Some fibers like wool enhance deep REM sleep by wicking moisture away from your head, keeping you cooler so you toss and turn less often. A latex contour pillow or buckwheat hull pillow will support your neck and shoulders. Matching your sleep preference to the right fiber and pillow configuration is like finding the right toothbrush, it's very personal.It can be hard to know where to turn for the best pillow: we've heard a lot about buckwheat and organic wool pillows, but reviews can be scewed depending on what type of sleeper the reviewer is (stomach, back, side) and how firm they like their pillow. Everyone's different. So how to choose! First, you need to know the options and what they're best for:

1. Latex: made of 100% latex, which is naturally hypoallergenic and resists dust mites. Available in standard, queen and king sizes.

• Best For: Side and stomach sleepers. Side sleepers should stick to the contoured shape, as the pillow's firmness helps support the neck and keep the spine aligned. Stomach sleepers should go for the soap shape, which tends to be softer and flatter.
• Care: Hand-wash the latex in warm water with mild soap, blot with a towel, and air dry. Case can be machine-washed.
• Average price: $69-$89

2. Buckwheat: buckwheat pillows are filled with buckwheat hulls and, if you're used to fluffy pillows, may take a bit of time to get used to. Buckwheat is also great for air circulation and keeping your head cool, especially in warmer weather. Look for ones with an organic wool outer layer to muffle the 'crunchy' sound.

• Best For: All types. A zipper lets you fill or remove the hulls to your desired thickness. You could even make your won.
• Care: Rinse the hulls in cool water, drain, and air dry. Machine wash the case.
• Average price: $75

3. Kapok: is a silky fiber harvested from ceiba trees (a tropical tree). After the ripe pods of the tree are harvested, the seeds are removed and the fluffy fiber is then thoroughly cleaned and dried. It is 8 times lighter than cotton and feels very much like down (without the accompanying allergies).

• Best For: Back sleepers. This material is very fluffy and offers minimal resistance.
• Care: Machine wash gentle cycle in warm water. Cool dry with tennis balls for fluffing.
• Average price: $50

4. Organic Wool: A pure wool pillow is great for regulating temperature and moisture as the wool fibers naturally wick moisture away from your face so you remain at an even temp all night. Wool is also naturally mold, mildew, and fire-resistant.

• Best For: Side sleepers, due to the firmness of the wool, although you can find differing degrees of firmness.
• Care: Spot clean with water and vinegar. Air outside in the sun or fluff in a dryer with tennis balls to freshen.
• Average price: $70

5. Organic Cotton: organic cotton pillows are made without perfumes, formaldehyde, or dyes, are very soft and will compress over time.

• Best For: Stomach sleepers, because you can squish it.
• Care: Cotton will shrink if you wash it, so wash in cool water on a gentle cycle, or spot clean with water and vinegar.
• Average price: $45

6. Millet: Similar in performance to a buckwheat pillow, the hulls from millet are smaller and circular, making for a smoother and softer pillow (also less noisy) than a buckwheat pillow.

• Best For: Side or stomach sleepers
• Care: Rinse hulls in cool water, drain, and air dry. Machine wash case.
• Average price: $70

Sweet dreams!