Label Reading 101

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! 

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/ 

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.    

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.