Juicing Made Easy

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Wondering how to squeeze those recommended five servings of fruits and vegetables into your daily diet? Juicing may be the answer you’re seeking. When you juice fruits and vegetables, you typically have to use more of the produce: Instead of eating one stalk of celery, you’re juicing several stalks of celery, which means you get more of the phytochemicals and micronutrients that make juicing so beneficial.

Keep in Mind

A drawback to juicing is that the process removes the fiber that can help make you feel fuller longer and is good for heart and digestive health. And, if you’re consuming a fruit-only blend, the sugar content will be high and lack the fiber to help with the sugar absorption. What to do?

When you start juicing, to keep it low-sugar, strive for a mix of mostly veggies with a bit of fruit for sweet—great nutritional benefits with less sugar! And, you can also practice portion control, a four-ounce serving of fruit juice is equivalent to a whole serving of fruit.


Another great way to boost flavor and nutrition without the sugar are add-ins. Try a little earthy turmeric root for its curcuminoids that lend powerful anti-inflammatory and antioxidant properties to your drink. Ginger will add a zip to your sip and can help sooth your tummy. A dash of cinnamon adds great flavor as well as antioxidants.

Now you’re ready to try out these great juicing combos!

7 Ways to Avoid a Blood Sugar Crash

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by Mary Ellen Phipps, MPH, RDN, LD founder of milkandhoneynutrition.com

Whether you’re sitting at your desk at work, chasing kids around at home, or just enjoying the day … that sinking I-need-a-nap-ASAP-feeling, can hit out of nowhere. What causes this? And how do you avoid it?

For a lot of people, that onset of exhaustion can be related to low blood sugar levels. Most of our energy levels throughout the day are directly tied to our blood glucose (or blood sugar) levels. Rapid changes in your blood sugar—both up and down—can leave you feeling like you need a nap.

Balanced meals and snacks with the right foods, can help prevent this. A blood sugar-friendly meal or snack should have three things:

  1. Protein
  2. Fat
  3. Fiber

All three of these things act as buffers on your body’s blood sugar after you eat. They prevent blood sugar spikes, and the inevitable crashing feeling afterwards. And they also help keep you full and satisfied for a longer period of time.

After we eat, our food goes to our stomachs and takes anywhere from one to four one to four hours to be moved into our small intestines. Low-fiber carbohydrates get processed the quickest and can cause some rapid blood sugar rises. When you add protein, fat, and/or fiber to a meal or snack, the speed at which your body digests your food slows down—which is great for blood sugar control! Slower digestion means we feel full and energized longer, and provides your body with a steady supply of nutrients.

Healthy food bowl to avoid blood sugar crashHere are 7 tips to avoid a blood sugar crash:

Tip 1. Eat breakfast

Skipping meals, especially breakfast, can cause hunger- and satiety-related hormones to get out of balance, which also means blood sugars start to be less stable.

Tip 2. Eat consistently

It’s important to feed yourself at consistent times throughout the day. There’s a reason our GI tracts, energy levels, and overall health can get out of whack when we aren’t in our routine.

Tip 3. Eat similarly sized meals

Try to avoid having a small breakfast, medium lunch, and large dinner (like a lot of Americans do), and you also want to avoid the opposite (a large breakfast and so on …) Ideally, to keep blood sugar levels stable and prevent a big rise, and subsequent big fall, all of your meals should be about the same size/same amount of food.

Tip 4. Eat every four to six hours

Don’t go more than four to six hours without eating. This is very much related to number two above, and means you should plan ahead. Maybe you know you’ll be running between meetings at work, or out running errands and won’t be headed back home. Either way, if there’s a chance you’re going to have to go a long time between meals, it’s definitely wise to pack a snack.

Tip 5. Keep snacks handy

Keep quality plant-based fat sources with you for when you’re on the go. As I mentioned above, fat takes longer to digest and helps keep us full longer. It also keeps blood sugars stable by delaying the release of carbohydrate from our stomachs. Great choices include:

  • Nut butter packets
  • String cheese
  • Avocados
  • Pumpkin seeds
  • Nut and trail mixes

Tip 6. Try not to eat carbohydrates by themselves

Pairing a carbohydrate source with a protein or fat source will keep you fuller longer, and help keep blood sugar levels stable. Instead of eating an apple or crackers by themselves, try pairing either with peanut butter or cheese for added fat and protein.

Tip 7. Choose higher-fiber carbs

Just like fat and protein, fiber slows down digestion, which as you know helps blood sugars stay steady. Some easy swaps are:

  • Crackers and bread made with whole grains instead of white flour
  • Bean-based pasta instead of white-flour pasta
  • Adding nuts and seeds to salads and sandwiches
  • Load up your next pizza with veggies

Now that you know some of these basic tips for avoiding blood sugar swings, you’re prepared to tackle the day with a steady supply of energy. If you’re curious about learning more, seek out your health care provider for more information.

Please note: The information contained in this article is not intended to treat, cure, or diagnose any medical condition and should not be treated as such. Please seek out your physician or dietitian before making changes to your diet.


Photo of Mary Ellen Phipps - Milk & Honey Nutrition

About Mary Ellen

Mary Ellen Phipps, MPH, RDN, LD, is the Registered Dietitian, mom, food blogger and recipe developer behind milkandhoneynutrition.com. She’s also a type 1 diabetic and firmly believes food should bring us joy, not stress. Mary Ellen makes healthy eating easy, realistic and most importantly … fun! Visit her website and you’ll find yummy low-sugar, diabetes-friendly recipes the whole family will love … as well as helpful tips and a little mom humor.

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Why Eat Fruits and Vegetables

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When asking what fruits and vegetables can do for you, the real question should be, what can’t they do? These powerhouses are packed with the fiber, vitamins and minerals essential for maintaining the health and vitality of your body.

How much and why?

The recommended serving size of fruits and veggies is five per day. But how much is one serving? It’s generally considered one-half cup, though for leafy greens like lettuce and spinach, a serving is one cup. Vegetables are naturally low in fat and calories. The fiber in both fruits and veggies help you feel fuller longer and contributes maintaining healthy cholesterol levels. And, they’re packed with all kinds of nutrients your body needs.


Richly colored molecules, carotenoids are what puts the bright red, yellow and orange hues in both fruits and veggies. While there are more than 600 different types of carotenoids, a few you might have heard of include lycopene, beta carotene and lutein. Carotenoids have antioxidant properties—a boost to your immune system and can help to lower inflammation. Try these beautifully colored carotenoid-packed fruits and vegetables:

  • Tomatoes
  • Carrots
  • Spinach
  • Sweet potatoes
  • Collard greens
  • Oranges
  • Watermelon

Vitamins & Minerals

Vitamins A, C, D, E and K as well as the nine vitamins that make up the B complex are a vital part of a healthy diet. Each one of these 14 vitamins play a key role in various parts of your body’s wellbeing. A diet rich in produce is also a great source of minerals. Potassium is the mineral most abundant in fruits and vegetables, and is a contributor to lower blood pressure. While no single fruit or vegetable contains all vitamins and minerals, when you eat a variety of produce, you’ll be taking in an abundance of these important nutrients.

Where to start?

It’s easy to incorporate more fruits and vegetables into your diet when you start with the things you know and love. Take a familiar dinner and veggify it! Love fish? Serve it up on a bed of greens with shredded cabbage, tomatoes and avocados, then dress with a sweet and savory mango salsa—colorful and delicious. Is pasta your thing? Try subbing the pasta with potassium-rich spaghetti squash, top it with your favorite sauce, add a side salad and you’ve got a perfect dinner. Or, take the bun out of your burger and serve it smothered in your favorite vegetables sautéed in olive oil.

Easy and delicious, juicing fruits and vegetables, either by themselves or in combinations, is a super refreshing way to get those recommended five servings a day. Check out our great article, Juicing Made Easy, where you’ll learn more and discover tasty sippable combos!
Start Fresh What To Eat

Get prepared

Plan your weekly meals ahead of time to stay on track with this downloadable worksheet!


Did you know?

More tomatoes are consumed in the U.S. than any other single fruit or vegetable!

Stay Driven with MRM

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Protein & Oat Bars

These bars are a great way to easily add nutrients to your diet. In just a few steps, you’ll have granola bars to last you a full week. They can also be easily customized to fit into your lifestyle.
  • 2 cups Rolled oats
  • 3 Tbsp. Honey/maple syrup
  • 4 Tbsp. Coconut oil
  • 3 Tbsp. Peanut butter
  • 2 scoop Veggie Elite Chocolate Mocha Protein powder
  • Splash of water if needed

1. Add oats and protein powder to a food processor and blitz until coarse.

2. Add oil, peanut butter and honey and blend for 10 seconds until combined. It should be a dough-like consistency. Add a splash of water to help bind together if needed.

3. Flatten in a tray and refrigerate until ready to use. Cut into bars and use as required.


Island Fusion Reload Smoothie

MRM’s Reload Powder adds a tasty sweetness to what would otherwise be a sharp-tasting smoothie. You can easily make this smoothie vegan by using dairy-free yogurt.

1. Add all ingredients to a blender and blend until smooth.


Driven™ Ice Cubes

You’ll love how perfect these ice cubes will be as an addition to your pre-workout drink or in your favorite martini too!

1. If you’re opting to use the berries, put 1 or 2 in each section of an ice cube tray.

2. Mix ½ serving of Driven™ with the water and shake for 10 seconds. Pour into ice cube tray and freeze overnight.

3. Can be used with a serving of Driven™ or in a water bottle.


Tips for Keto Diet Success from Dr. Josh Axe

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Article by Dr. Josh Axe

You’ve read about the keto diet, what to expect when you’re eating keto and have your keto shopping list—now you’re ready to start the keto diet. Here are six great tips for keto diet success.

1. Start by doing a kitchen clear-out and overhaul

So that you’re not tempted to eat sugary foods and carbs that are off limits, get rid of anything you’ll be avoiding on the keto diet. (It’s understand-able that you may still need to keep some things at home for others you live with, but try to keep big temptations out of the house.)

Foods you’ll want to dispose of include: all sugary foods/desserts, sweetened drinks, grain/wheat products, foods made with corn and potatoes, sweetened dairy products, and ideally all processed foods made with synthetic ingredients or artificial sweeteners too.

Tips for keto diet success

2. Stock your kitchen with healthy fats & keto-approved foods

Head to Sprouts and seek out healthy fats/oils, quality proteins, lots of different veggies, as well as condiments and seasonings that will make keto meals taste great. (Check out the Keto Diet Food List for a comprehensive list of what to stock in your kitchen when eating keto.)

How can you enhance the flavor of keto meals? Use all types of herbs/spices, real sea salt, olive oil, good quality butter, cocoa powder, vanilla extract, stevia extract, hot sauces and lemon juice.

3. Write out meal and snack ideas

Because the keto diet will likely be very different than the diet you previously ate, you’ll feel more prepared if you can meal-plan for the first couple weeks. Look for inspiration for keto recipes online on keto-focused web-sites, Pinterest or in low-carb cookbooks/magazines. Create a plan to get you started, so you can stay on track.

In terms of keto-snacking, you may find that your appetite is suppressed and you’re not hungry between meals. But if you find yourself needing something to hold you over, try keto snacks like deviled hard-boiled eggs, half an avocado, some nuts, bone broth, beef jerky or a keto smoothie.

4. Keep a food journal to help troubleshoot

Grab a journal or create a document on your computer where you can write out what you’re eating each day and how it’s making you feel. If you’re willing to test your ketone levels (by using urine strips, a blood test monitor or a breathalyzer) you can record how your meals are affecting your ketone levels, which gives you real-time feedback.

5. Finding that you’re not feeling satisfied after meals, overly hungry or just plain tired?

Try increasing the amount of fat you eat, and make sure you’re not drastically under-eating calories depending on your needs. You can also benefit from adding more veggies to your diet, since they are your best source of many essential nutrients like fiber and antioxidants, support digestion, lead to satiety and help reduce inflammation. Even though fats are king on the keto diet, keep eating several servings of veggies per day (a serving is about one cup).

6. Continue to practice self-care

Of course, the types of meals you eat are very important on the keto diet, but other lifestyle factors can also affect the results you’ll experience.

  • Be sure to drink lots of water (check out the best keto drinks)
  • Get plenty of sleep (important for regulating hunger hormones)
  • Stay active in a gentle way such as by walking, doing yoga, leisurely biking, etc.
  • Carve out time for relaxing and restorative activities such as reading, napping, exploring the outdoors, getting a massage, etc.

All of these can help to reduce any keto side effects you might encounter and will keep your energy level up, giving you the best chance of sticking with the diet.

Final Thoughts on Planning Keto Meals

To do the ketogenic diet correctly, so that you enter into nutritional ketosis and start burning fat for energy, you’ll need to get roughly 75% or more of your daily calories from healthy-fat sources.

  • About 20% of your daily calories should come from protein. Fat will be your primary source of your calories, not protein, so aim to eat smaller amounts of healthy protein sources throughout the day.
  • Just about 5–10% of your calories will come from carbohydrates, mostly non-starchy vegetables.
  • Overall, the goal is to keep your daily net carb intake—meaning the total grams of carbs you eat per day minus the grams of fiber you eat—to just 25–50 grams.


Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, clinical nutritionist and author with a passion to help people get well using food as medicine. Author of the books Eat Dirt, Essential Oils: Ancient Medicine and the upcoming Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones and Reserve Disease (February 2019), he also operates the number-one natural health website in the world at DrAxe.com, with over 15 million unique visitors every month. He’s a co-founder of Ancient Nutrition, a health company where the mission is to restore health, strength and vitality by providing history’s healthiest whole food nutrients to the modern world.


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Inspired by Nature, Supported by Science

Founder Mark Olson’s goal, since he began MRM nearly 20 years ago, has been creating products to help you live a life filled with good health and vitality. Utilizing both Eastern and Western philosophies, as well as collaborative, science-based thinking, MRM does just that.

Their passion for developing innovative nutritional supplements starts by sourcing the highest quality ingredients for their products. Featuring responsibly sourced, all-natural ingredients, MRM’s Active Lifestyle Collection caters to every athletic need—whether it’s before, during or after your workout. Their therapeutic products are minimally processed to give you the purest form of nutrients to help keep your body functioning optimally day-to-day. MRM also crafts an extensive array of high-quality, animal-free products that are vegan and Non-GMO Project Verified.

The team at MRM loves to live life to the fullest and to use that passion to bring you products that allow you to do the same!


  1. Download the Sprouts app.
  2. Create an account or sign in.
  3. Clip this offer for a chance to win a paddle board, bike and sports nutrition essentials from MRM.

Official rules.

Keto Diet Food List by Dr. Josh Axe

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Article by Dr. Josh Axe

Keto Diet Food List
Non-starchy vegetables, like the cruciferous ones shown here, are great additions to the keto diet.

The whole point of the keto diet is to enter and then remain in the metabolic state called ketosis, in which you burn fat for energy, rather than carbohydrates (glucose).

Over the past 100 years, researchers have discovered that ketones have some pretty amazing attributes—such as enhancing fat loss, suppressing our appetites, increasing mental clarity, and decreasing the risk for a number of chronic diseases.

How to Eat Keto

In order to make ketones, you need to eat plenty of keto fats while also drastically reducing the amount of carbs you eat.

How do you go about getting started on the keto diet? Before diving into the best keto diet foods, here’s what you can expect in terms of what you will and won’t be eating:

  • Good-for-you fats will be your primary source of calories on the keto diet, providing roughly 75% or more of your daily calories. Aim to get about 20% of calories from protein, and just 5–10 percent from carbs.
  • On a traditional keto diet, the goal is to keep your daily net carb intake—meaning the total grams of carbs you eat per day minus the grams of fiber—to just 25–30 grams. This amount causes your glycogen stores to be depleted fast, so your body starts making ketones.

What Not to Buy

When grocery shopping, you’ll want to avoid buying the following items which are high in carbs and/or sugar: all fruit, anything made with added sugar (white, brown, cane, raw and confectioner’s sugar, syrups like maple, honey and agave), all drinks high in sugar, all foods made with any grains or grain flour (this includes all whole grains and white/wheat flour), corn and all products containing corn, conventional dairy products such as most yogurts, granola bars and most protein bars or meal replacements, most canned soups, many condiments, and many prepackaged meals.

Your Keto Shopping List

Because the foods below are high in fat, low in carbs, plus they supply protein, vitamins, minerals and fiber, these are the best keto diet foods to focus on:

  • Healthy fats – Olive oil, coconut oil, grass-fed butter, ghee, palm oil, avocado oil, avocado, MCT oil, lard, chicken fat or duck fat (can be bought at a butcher) and all types of nuts and seeds. You can also have full-fat dairy products like butter, heavy cream, sour cream, organic cheeses, and in small amounts full-fat/unsweetened yogurt, kefir or milk. Almonds, walnuts, cashews, sunflower seeds, pistachios, chestnuts, pump-kin seeds, nut butters and seed butters, chia seeds and flaxseeds are also good sources of fats (just stick to having about 1/4 cup per day, or 2 tablespoons of nut/seed butter).
  • Quality protein – Grass-fed meat, pasture-raised poultry, cage-free eggs, all types of wild-caught fish and seafood (such as tuna, trout, anchovies, bass, flounder, mackerel, salmon, sardines), organ meats like liver, and turkey, or beef jerky.
  • Non-starchy vegetables – Broccoli, cauliflower, Brussels sprouts, and other cruciferous veggies, all types of leafy greens (like spinach, dandelion or beet greens, col-lards, mustard, turnip, arugula, chicory, endive, escarole, fennel, radicchio and kale), asparagus, cucumber, celery, mushrooms, bell peppers, zucchini, tomatoes and carrots (careful to limit veggies that tend to be sweet like potatoes, butternut squash, beets, etc.).
  • Condiments and beverages – Water, water with a slice of lemon or lime, seltzer, herbal tea, black/green tea, coffee, bone broth, unsweetened almond or coconut milk, or freshly made vegetable juice. All types of fresh or dried herbs/spices like cinnamon, basil, rosemary, thyme, turmeric, ginger, cilantro, red pepper, etc., hot sauce, apple cider vinegar and other vinegars, unsweetened mustard, soy sauce, lemon/lime juice, cocoa powder, stevia extract, vanilla extract and sour cream.
Josh Axe

About Josh

Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, clinical nutritionist and author with a passion to help people get well using food as medicine. Author of the books Eat Dirt, Essential Oils: Ancient Medicine and the upcoming Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones and Reserve Disease (February 2019), he also operates the number-one natural health website in the world at DrAxe.com, with over 15 million unique visitors every month. He’s a co-founder of Ancient Nutrition, a health company where the mission is to restore health, strength and vitality by providing history’s healthiest whole food nutrients to the modern world.

What to Expect When Eating Keto by Dr. Josh Axe

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Article by Dr. Josh Axe

What to expect when eating keto

Believe it or not, studies show that people consuming a typical Western diet, consume well over 1,000 empty calories each day from ultra-processed foods like sugary snacks, sweetened drinks and processed grains! Sugar is currently the most popular ingredient added to foods in the U.S. This means that the high-carb diet many are accustomed to eating stands in stark contrast to the ketogenic diet—a very low-carb, very-high fat diet that’s been shown to have numerous health benefits.

Giving up nearly all carbohydrate foods (grains, fruit, dessert, many drinks) isn’t easy, but the payoffs can be well worth the effort.

What types of benefits can you expect to experience on the keto diet? Dozens of recent studies show that some of the most noteworthy include: help with weight loss (particularly fat loss, even while retaining lean muscle mass), reduced risk for metabolic syndrome, improved glucose tolerance/protection against insulin resistance, better appetite regulation and reduced cravings, and even improved mental/neurological health.

Transition Slowly for Keto Success

If you’re willing to give the keto diet a try, know that in the beginning you’ll need some time to adjust, both mentally and physically. This new way of eating requires some trial and error and a little bit of patience, considering your body will be going through some significant metabolic changes—since the keto diet causes you to burn fat for energy, rather than glucose from carbohydrates.

Initially this can cause some temporary side effects as you essentially experience carb or sugar withdrawal (often called the keto flu). This transition period lasts about one to two weeks on average, and may cause symptoms such as cravings for carbs, fatigue, headaches and constipation. But once you’re in the clear, you can expect to feel more energized, clear-headed and in control of your hunger levels and cravings.

Rather than dropping carbs and sugar cold-turkey, you might choose to slowly start reducing your carb intake over the course of several weeks or so. Begin to experiment with higher-fat meals and carb substitutes, this way your body and mind are less in shock once you fully jump in.

Now that you know what to expect when eating keto, check out these tips for keto diet success by Dr. Axe as well!


Josh Axe

About Josh

Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, clinical nutritionist and author with a passion to help people get well using food as medicine. Author of the books Eat Dirt, Essential Oils: Ancient Medicine and the upcoming Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones and Reserve Disease (February 2019), he also operates the number-one natural health website in the world at DrAxe.com, with over 15 million unique visitors every month. He’s a co-founder of Ancient Nutrition, a health company where the mission is to restore health, strength and vitality by providing history’s healthiest whole food nutrients to the modern world.

Keto Coffee Drops

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Wake up and smell the keto and paleo friendly coffee! Grass-fed ghee, coconut oil and MCT oil are combined to create a nutrient dense, delicious morning cup of coffee. Simply blend up a fresh cup of coffee with one drop for a smooth and creamy treat to fuel your day.

Keto coffee drops
Keto coffee drops


Keto Coffee Drops


  • 1/4 cup MCT Oil
  • 1/2 cup Grass-fed Ghee
  • 1/2 cup Coconut Oil
  • 1/2 tsp. Ground cinnamon, optional
  • 1/2 tsp. Vanilla extract, optional
  • 1 pinch Salt, optional


  1. To make the drops: Add MCT oil, ghee and coconut oil to a small pot and melt over medium heat. Add ground cinnamon, vanilla and salt. Whisk until well combined. Pour melted mixture into ice cube molds and freeze until solid. Store in an air-tight container in the refrigerator.
  2. To make the coffee: Brew a fresh cup of coffee and place in one drop. Blend with an immersion blender until drop has completely melted. If you do not have an immersion blender, pour coffee into a blender, place in one drop and blend until melted.

Organic Produce

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When you choose organic produce, you can be assured it was grown without synthetic pesticides or herbicides. Additionally, anything organic is also free of GMOs, or genetically modified organisms. If you’re looking to avoid pesticides in your diet, read on!

Every year, the Environmental Working Group tests over 35,000 samples of produce in order to discover how much pesticide residue is present on certain fruits and vegetables. They create a list of the produce that has the most and least pesticide residues on them.

Conventional Produce

When conventionally grown, these fruits and veggies have the least amount of pesticides on them:

  • Avocados
  • Sweet corn
  • Pineapples
  • Cabbages
  • Onions
  • Sweet peas
  • Papayas
  • Asparagus
  • Mangoes
  • Eggplants
  • Honeydews
  • Kiwis
  • Cantaloupes
  • Cauliflower
  • Broccoli

Organic Produce selection

Organic Produce

Avoiding pesticides? These fruits and veggies are great organic options. Their conventionally grown counterparts had the highest amounts of pesticides on them. Start with these options:

  • Strawberries
  • Spinach
  • Nectarines
  • Apples
  • Grapes
  • Peaches
  • Cherries
  • Pears
  • Tomatoes
  • Celery
  • Potatoes
  • Sweet Bell Peppers

Did you know?

We think of the organic food movement as something recent, but really, it began in the 1940s as a response to the introduction of high-yield varieties and the use of pesticides.