When shopping, one of the traps we fall into is to buy items based on the marketing which the manufacturer places on the package (why do you think they do that?!). The packaging nowadays has things like "all natural", "no trans fats per serving", "sugar free" and we fall prey to those claims. But it's really important to become your own detective and read labels.
A few tips for label reading:
1. Look for 5 or fewer ingredients - the less processed the better!
2. If you cannot say or do not know what ingredients are, you should probably put it back!
3. If the label has the word hydrogen in any form, that means there are trans fats*
4. Do not buy foods that have artificial (anything) or colors
5. If a food is sweet yet has a low sugar gram count, that means there are other forms of artificial sweeteners (there are dozens of names, so it's important to get familiar with those so you can spot them!)
An example of label comparison is Triscuit vs. other crackers. Triscuit (original) has whole grain, vegetable oil, sea salt - just 3 ingredients! Other crackers have tons of ingredients including artificial flavors. While I'm not advocating Triscuit as a healthy food, it's a healthier choice if you are choosing crackers.
Manufacturers are out there to make money. And they feed on our need for complex combinations of taste, quick foods, and fancy attractive packaging. The newest complex combination I've seen being sweet and savory. My Kind bars now come with dark chocolate and sea salt - sounds crazy but tastes amazing! That said, you can also get a milkshake at Denny's that has bacon in it... which one do you think is a better choice?!
There are also certain foods that you really need to be careful even though they appear harmless. If your food contains wheat, soy or corn, it's really important to ensure it's organic, non-GMO. Those foods are traditionally genetically modified and should be avoided. Some good brands to look for are King Arthur (flour), Cascadian Farms (corn), Nasoya (tofu).
In summary, look for whole foods (no label = no processing), or items with ingredients you know and trust. Also, it's a good practice to identify companies that care about our health and put out good healthy foods consistently. This allows you to relax a bit, knowing that you are making good choices with their brand. And look for healthy stores such as Whole Foods, your eyes will be opened to a whole new shopping experience!
So when you head to your local market, take your time....and your reading glasses! Happy shopping!
In good health,
Jackie
*Trans fats are deadly contributors to heart disease and should be avoided. The government says that just 2g trans fats per day can severely deteriorate your health. Packaging is allowed to show "less than 1g trans fat" as "no trans fats per serving". Watch for this devious packaging message. If the word hydrogenated is in the ingredients, it has trans fats - and 2g add up quickly!
Friday, September 18, 2015
Wednesday, August 5, 2015
The Dairy Dilemma
So much to say on this topic!
Did you know that we are the only species that drinks another species milk? Doesn't that seem odd?Did you know that some dairy farms give their cows artificial growth hormones (rBST) to increase milk production and keep cows lactating? That rBST along with hormones, steroids, and pesticides are likely in all in the non-organic milk, cheese, yogurt and ice cream that you and your family consume. Interestingly, rBST has not been allowed on the market in Canada, Australia, New Zealand, Japan, Israel, Argentina or the European Union. I wonder why they all ban it but we allow it? If I have your attention, I suggest you watch a few documentaries such as Forks Over Knives, Food, Inc., and Supersize Me.
From a different perspective, dairy has an impact on other aspects of our health - regardless of 'cleanliness' of the dairy. It's known that dairy causes congestion, exacerbates allergies, negatively impacts our skin and unless you are eating fat free, can cause weight gain. Those are just some of the more well known impacts.
I'm guessing some of you are saying "but what about calcium"? Well, guess what? Calcium comes from many foods, not just dairy! And by the way, do you really want cow calcium? Yuk. You can get calcium from leafy greens such as spinach, kale, and collard greens, fortified orange juice, fortified cereals*, non-dairy milks (ie: soy, almond, coconut), soy**, and enriched bread, grains and waffles.
So what to do...the world revolves around dairy. And I know it's hard to give up - I've done it. I will say that although I may miss cheese on my meal, at the end of the meal I feel great that I avoided the pitfalls of dairy especially the fat. I have found many substitutes such as almond milk, coconut ice cream and vegan parmesan. So there is the 'food for thought'. Take it slow and your changes will stick much longer. Doing too much change at once can be a recipe for disaster!
Vegan Parmesan:
In a coffee grinder, blend:
1/4c Nutritional Yeast
1/4c Toasted Sesame Seeds
1/4tsp Sea Salt
Store in a tightly sealed glass container in your refrigerator. I usually make 2-3 batches at once. And celebrate one non-dairy substitute!
In good health,
Jackie
*Be sure to check your label on cereal, some of them are loaded with sugars, by many names! Email me if you'd like some healthy brands to consider!
**When eating any form of soy (edamame, tofu, etc) be sure to always choose organic, non-GMO as a very large percentage of soy is genetically modified.
Movie reference site: http://www.onegreenplanet.org/vegan-food/10-best-food-and-health-documentaries/
Tuesday, July 7, 2015
The not so "sweet" truth
We all know that sugar is not good for us. But why do we continue to eat it? What are healthy alternatives? How much is too much? Is it harmful? Well, I'm sorry to say that the truth isn't so sweet.
Sugar comes in so many forms. The average American consumes more than a whopping 150 pounds of sugar per year. There are a number of issues you need to consider. According to an article in Prevention, there are 57 different names for sugar. That makes label reading very difficult. One idea is to look at the grams of sugar on a label. You may not know that 4g of sugar = 1 teaspoon. So something containing 20 grams of sugar has 5 teaspoons of sugar. And be sure to check the number of servings on a package as those grams as up fast! There is a lot of concern and controversy over alternative sweeteners. Since I'm not a doctor or researcher I'll skip the debate but there is interesting research that shows using alternative sweeteners promote weight gain, as it messes with our natural receptors that tell our body what to do. On this topic, beware of labels that read "no added sugar". That usually means they are using alternative sweeteners, so read the ingredients. If it tastes sweet, something was added! It's important to note that we do not need sugar.
According to a Forbes article, one can of Coke contains more sugar than 2 frosted Pop-tarts and a Twinkie combined! So what is really wrong with that? Outside of the obvious issues - that sugar causes weight gain, likely contributes to Metabolic Syndrome*, type 2 diabetes, and many other common illnesses, it's also proven that sugar exacerbates the growth of cancer cells. That alone is a reason to get off the sugar train!
As you consider alternatives, look for pure stevia. Stevia is a plant that is used to make natural sweetener. The leaves of the plant are 30 times more sweet than sugar! I highly recommend SweetLeaf Sweet drops. SweetLeaf drops are made from stevia leaf extract. It's organic, non-GMO, has zero calories, fat, trans-fats, cholesterol, sodium or carbs. It even comes in flavors which are great for hot or cold beverages. And all natural!
So do your research, make wise choices and try to get off the sugar train. Once you do, you will find that you don't crave as much, and you will need less and less sweetener in items that you used to load up. Ant that is sweet!
In good health,
Jackie
*Metabolic Syndrome is defined as a cluster of conditions — increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes.
Coming next issue: Mindful or Mindless?
Refined Sugar
Sugar comes in so many forms. The average American consumes more than a whopping 150 pounds of sugar per year. There are a number of issues you need to consider. According to an article in Prevention, there are 57 different names for sugar. That makes label reading very difficult. One idea is to look at the grams of sugar on a label. You may not know that 4g of sugar = 1 teaspoon. So something containing 20 grams of sugar has 5 teaspoons of sugar. And be sure to check the number of servings on a package as those grams as up fast! There is a lot of concern and controversy over alternative sweeteners. Since I'm not a doctor or researcher I'll skip the debate but there is interesting research that shows using alternative sweeteners promote weight gain, as it messes with our natural receptors that tell our body what to do. On this topic, beware of labels that read "no added sugar". That usually means they are using alternative sweeteners, so read the ingredients. If it tastes sweet, something was added! It's important to note that we do not need sugar.
According to a Forbes article, one can of Coke contains more sugar than 2 frosted Pop-tarts and a Twinkie combined! So what is really wrong with that? Outside of the obvious issues - that sugar causes weight gain, likely contributes to Metabolic Syndrome*, type 2 diabetes, and many other common illnesses, it's also proven that sugar exacerbates the growth of cancer cells. That alone is a reason to get off the sugar train!
As you consider alternatives, look for pure stevia. Stevia is a plant that is used to make natural sweetener. The leaves of the plant are 30 times more sweet than sugar! I highly recommend SweetLeaf Sweet drops. SweetLeaf drops are made from stevia leaf extract. It's organic, non-GMO, has zero calories, fat, trans-fats, cholesterol, sodium or carbs. It even comes in flavors which are great for hot or cold beverages. And all natural!
 |
| Stevia Leaf |
In good health,
Jackie
*Metabolic Syndrome is defined as a cluster of conditions — increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes.
Coming next issue: Mindful or Mindless?
Saturday, June 20, 2015
Why Organic?
This is a question I hear often. I realize it's more expensive, but what if it decreased your medical bills in the future? If you knew it would prevent disease, would I have your attention? Well studies indicate that eating organic does help prevent life threatening disease such as cancer. Or another way to say it is that eating commercial (non-organic) could contribute to life threatening disease. Let me explain.
Did you know that there are over 1000 chemicals and pesticides approved by the FDA for use in our food and beverages?!^ According to PAN (Pesticide Action Network), pesticides can have a cumulative "toxic loading" effect, both immediate and long term. Each person accumulates and responds to chemicals in a way that is unique. They describe that from birth, we have a build up of chemical "body burden". Accumulation of these toxins in our body is thought to be a contributor to disease. This would lead us to believe that reducing or eliminating the "toxic load" of chemicals would reduce our chance for cancer and other health issues such as immune deficiencies.
One of my favorite sources for all food and supplement nutrition as well as overall health is Dr. Andrew Weil . This link will take you to his page on "fruits and vegetables you should always buy organic". For your convenience here is the list: apples, strawberries, grapes, celery, peaches, spinach, sweet bell peppers, nectarines (imported), cucumbers, cherry tomatoes, snap peas (imported), and potatoes.
That said, an even bigger issue is with meat, poultry, dairy and eggs. According to prevention.com, 90% of the pesticides we consume come from the fat and tissue of these food categories. And unfortunately, there is a lot more to worry about when you consider the impact of eating non-organic animal products. Not only are animals fed other animals and pesticide ridden grains. They are also factory farmed*, and given antibiotics, growth hormones and steroids which are not approved for human consumption. By ingesting these unknown and unwanted 'drugs' we are wreaking havoc on our bodies.
Did you know that there are over 1000 chemicals and pesticides approved by the FDA for use in our food and beverages?!^ According to PAN (Pesticide Action Network), pesticides can have a cumulative "toxic loading" effect, both immediate and long term. Each person accumulates and responds to chemicals in a way that is unique. They describe that from birth, we have a build up of chemical "body burden". Accumulation of these toxins in our body is thought to be a contributor to disease. This would lead us to believe that reducing or eliminating the "toxic load" of chemicals would reduce our chance for cancer and other health issues such as immune deficiencies.
One of my favorite sources for all food and supplement nutrition as well as overall health is Dr. Andrew Weil . This link will take you to his page on "fruits and vegetables you should always buy organic". For your convenience here is the list: apples, strawberries, grapes, celery, peaches, spinach, sweet bell peppers, nectarines (imported), cucumbers, cherry tomatoes, snap peas (imported), and potatoes.
When buying vegetables, fruit, meat, poultry, dairy and eggs, the best thing you can do for yourself and your family is to buy organic. It would not be realistic to think that you can convert to 100% organic. But every change is a step in the right direction. When I do health counseling with people who have young children, I tell them the number one change I recommend is to buy organic milk (if they insist on drinking dairy milk). More in milk alternatives in a future issue!
I realize that health is very subjective and there are many 'theories'. I suggest doing your own research, weigh the options and determine your priorities. Your choices today could make the difference in your health (and medical bills) in the future!
In good health,
Jackie
^Source FDA Glossary of Pesticide Chemicals
*Factory farming: A system of rearing livestock using intensive methods, by which poultry, pigs, or cattle are confined indoors under strictly controlled conditions.
*Factory farming: A system of rearing livestock using intensive methods, by which poultry, pigs, or cattle are confined indoors under strictly controlled conditions.
Sunday, June 7, 2015
Are you eating for "life"?
I know, "are you eating for life"...that sounds very dramatic and draconian, but I truly believe we make the choice to 'eat for life', the alternative not needing to be called out... Have you ever wondered "does this food choice have redeeming value to my body"?
I have a food pyramid which I use for conversations with clients and at seminars. It's not your typical food pyramid - eat this, don't eat that - but rather challenging the quality of food choices.
The idea here is that most of America's diet (aka SAD*) consists of foods which have no nutritional or redeeming value in our bodies except for momentary gratification. Now as fun as that is, you are doing yourself no favors. These DISEASE** foods consist of fast-food, fried food, soda, foods with hydrogenated oils (look for the word 'hydrogen' in any form), high number of sugars, artificial colors and many more. These foods cause, exacerbate or promote bad health leading to disease.
The middle section and the largest of our intake 'should' be MAINTAIN. This consists of healthy foods which include whole grains, fruits, vegetables, nuts, beans and organic lean meat and dairy. These foods will maintain your good health, keeping your body fueled for work, exercise and enjoying quality of life.
The top section is HEAL. These are foods that you consciously seek for healing your body. By healing I mean transforming your health with food. Did you know that is possible?! This category includes many super-foods such as green tea, kale and other leafy greens, blueberries, wild caught salmon, quinoa, +70% cocoa, gogi berries, and many more. The key here is to eat organic or the best quality available. Pesticides wreak havoc on our system and very little has been published on the long term impact. I would venture to say we are seeing the impact of all those hidden chemicals in our foods (more on that in the next issue). By the way, the list does not include any meat, dairy or sugar, sorry!
So for today, I challenge you to start thinking like this, and I bet that you will find that you make much better choices, and perhaps only the occasional slip, which will be a conscious decision.
In good health,
Jackie
*Standard American Diet
**Disease in this case is any debilitating physical ailment including but not limited to obesity, high cholesterol, type II diabetes, heart disease, arthritis, IBS, etc.
Coming next: Why organic?
I am a graduate of the Institute for Integrative Nutrition where I received a certification in Holistic Health Counseling
I have a food pyramid which I use for conversations with clients and at seminars. It's not your typical food pyramid - eat this, don't eat that - but rather challenging the quality of food choices.
The idea here is that most of America's diet (aka SAD*) consists of foods which have no nutritional or redeeming value in our bodies except for momentary gratification. Now as fun as that is, you are doing yourself no favors. These DISEASE** foods consist of fast-food, fried food, soda, foods with hydrogenated oils (look for the word 'hydrogen' in any form), high number of sugars, artificial colors and many more. These foods cause, exacerbate or promote bad health leading to disease.
The middle section and the largest of our intake 'should' be MAINTAIN. This consists of healthy foods which include whole grains, fruits, vegetables, nuts, beans and organic lean meat and dairy. These foods will maintain your good health, keeping your body fueled for work, exercise and enjoying quality of life.
The top section is HEAL. These are foods that you consciously seek for healing your body. By healing I mean transforming your health with food. Did you know that is possible?! This category includes many super-foods such as green tea, kale and other leafy greens, blueberries, wild caught salmon, quinoa, +70% cocoa, gogi berries, and many more. The key here is to eat organic or the best quality available. Pesticides wreak havoc on our system and very little has been published on the long term impact. I would venture to say we are seeing the impact of all those hidden chemicals in our foods (more on that in the next issue). By the way, the list does not include any meat, dairy or sugar, sorry!
So for today, I challenge you to start thinking like this, and I bet that you will find that you make much better choices, and perhaps only the occasional slip, which will be a conscious decision.
In good health,Jackie
*Standard American Diet
**Disease in this case is any debilitating physical ailment including but not limited to obesity, high cholesterol, type II diabetes, heart disease, arthritis, IBS, etc.
Coming next: Why organic?
I am a graduate of the Institute for Integrative Nutrition where I received a certification in Holistic Health Counseling
Friday, July 4, 2014
Menopause and the working woman (wife, daughter, sister, mother...)
Menopause and the working woman (wife, daughter, sister, mother...)
Well, I can say that the above is synonymous with something akin to broccoli and almond butter. They are manageable separately but just do not go well together!
I swear the last ounce of hormones has left my body somewhere between a week long business trip, a family reunion, a dirty house, managing 3 dogs to and from the kennel and having 2 kids home for summer break!
I am always in awe of the way nature works in so many situations and this would be quite a wonder if it were not me (and my husband I must add) going through it! I'm not the nicest person these days. I'm sure my family would all echo that statement. That said, I probably owe an apology to all my family members that attended our family reunion. I'm sure they wondered what the heck was wrong and I'm not sure I knew until I took stock of the fact that everyone in the world was a jerk. OK, at that point I realized how silly that is.... not everyone could be a jerk at the same time right? Hmmmm...
Marching forward is the only way to get past the challenges in life so I will begin my search for supplements that people find successful in dealing with a myriad of symptoms from this lovely season in life.
I look forward to coming out on the other side where there is energy for exercise, interest in sex, good moods and happy family members. Nifty 50 huh?
In good health,
Jackie
Well, I can say that the above is synonymous with something akin to broccoli and almond butter. They are manageable separately but just do not go well together!
I swear the last ounce of hormones has left my body somewhere between a week long business trip, a family reunion, a dirty house, managing 3 dogs to and from the kennel and having 2 kids home for summer break!
I am always in awe of the way nature works in so many situations and this would be quite a wonder if it were not me (and my husband I must add) going through it! I'm not the nicest person these days. I'm sure my family would all echo that statement. That said, I probably owe an apology to all my family members that attended our family reunion. I'm sure they wondered what the heck was wrong and I'm not sure I knew until I took stock of the fact that everyone in the world was a jerk. OK, at that point I realized how silly that is.... not everyone could be a jerk at the same time right? Hmmmm...
Marching forward is the only way to get past the challenges in life so I will begin my search for supplements that people find successful in dealing with a myriad of symptoms from this lovely season in life.
I look forward to coming out on the other side where there is energy for exercise, interest in sex, good moods and happy family members. Nifty 50 huh?
In good health,
Jackie
Monday, March 3, 2014
If you are what you eat...
Welcome to the Jackie4Health inaugural blog! For those of uyou who were loyal newsletter followers, I hope you will find this blog to be just as useful and easy to follow! To those new followers, welcome and please let me know how you discovered the blog. And I love ideas on topics that need to 'have a voice' so don't be shy!
I have always loved the saying "You are what you eat". I think this is so true; but many of us eat so mindlessly, we don't really consider what this means. Think about putting coca-cola in your car, instead of fuel. What would happen? I bet you would not get very far!
I love the concept of a food pyramid. No, not the kind that is created by the government (more on that in later blogs, once you know me!). But my pyramid looks something like this:
When you choose foods, ask yourself: Are you causing damage and disease? Or are you healing and feeding your body? Choosing things like fast food, soda and packaged desserts can cause disease, weight gain, and a plethora of health conditions that can absolutely be avoided. Choosing foods like organic fruits, vegetables, whole grains, and wild caught fish will feed your body and encourage healing, health, energy and generally help you avoid disease.
So, if you are are what you eat - WHAT ARE YOU?
In good health,
Jackie
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