Category Archives: gmo


bioengineering

What Is BioEngineering

Our food is being modified again! After consumers and consumer advocacy agencies pushed so hard to get genetically modified foods labeled and identified, now food producers are attempting to do an end run around us by change the terminology. On your food labels you may see the terms gene-edited and bio-engineered. Both terms refer to modifications to our food, including plant and animal modifications. 

Consumer resistance to the idea of genetic modification has caused many food-production companies to move into the arena of bio engineering and gene editing. Using technologies such as CRISPR and TALEN they snip out or modify genetic code in whatever way it is that they’re trying to change. This technology is new enough that we do not know the long-term impact of this kind of biological editing. 

Definitions 

To better understand the terminology let’s look at definitions.

Genetic modification requires inserting genes from other plants or species to get the desired result in a plant. Studies have shown that there are negative side effects from this process. 

Gene editing and bio engineering are used to generate changes by altering the genes that already exist within the plant or animal. The premise is that it will closely mimic nature, similar to random mutations that could “technically” happen if nature was left alone. 

As noted, there are negative side effects of genetic modification but what about the other two?

In March of 2018, the USDA stated that “it had no plans to evaluate gene-edited plants for health and environmental safety prior to commercial release if they could otherwise develop through traditional breeding, so long as the crop is not a plant pest or developed using plant pests.” 

While this may sound reasonable, let’s look at some of the negative aspects which should be considered.

First of all, there is the illegal and irresponsible aspect that could arise such as clinical operation of human embryo genome editing since it can be used for modifications in animal stock. 

And secondly there can be what is known as “off-target” editing. This may cause a loss of function mutations in properly functioning genes or incorrect repairing of disease-inducing genes due to the changes that have been made. 

Thirdly, we don’t know the safety of this process to human health and to the environment; it should not be considered “better” than foods that are genetically modified.

We don’t know

According to a paper from 2019, the use of bio engineered/gene edited foods has raised both regulating and biosafety concerns because they affect both the present and future of humans, animals, and the environment. Plus, the current knowledge about the safety of these processes is relatively limited.

Initially genetically modified organisms were promoted as being benign and completely safe. Now thanks to organizations like the Institute for Responsible Technology, The Cornucopia Institute, and the work of Dr. Stephanie Seneff we know that’s not true. But it took time for these findings to come to light.  How long will it take until this newest variant of food modification will be found to be not as advertised?

Many foods do now have a bio engineered label, I suspect it’s because food producers think consumers are not smart enough to understand what’s being done to their food so they believe they can get away with using that on the label. Just as with GMO, anything that says gene edited or bio-engineered is something you want to avoid.

Sources

  • Antonsen, T., Dassler, T. How to Do What Is Right, Not What Is Easy: Requirements for Assessment of Genome-Edited and Genetically Modified Organisms under Ethical Guidelines. Food ethics 6, 12 (2021). https://doi.org/10.1007/s41055-021-00091-y
  • Lassoued, R., Macall, D.M., Smyth, S.J., Phillips, P., and Hesseln, H. Risk and safety considerations of genome edited crops: expert opinion. Current Research in Biotechnology. Vol. 1, November 2019,Pages 11-21
  • Van Eenennaam, A.L., Wells, K.D. & Murray, J.D. Proposed U.S. regulation of gene-edited food animals is not fit for purpose. npj Sci Food 3, 3 (2019). https://doi.org/10.1038/s41538-019-0035-y
  • Zhang, D., Hussain, A., Manghwar, H., Xie, K., Xie, S. Zhao, S., Larkin, R.M., Qing, P., Jin, S., and Ding, F. Genome editing with the CRISPR-Cas system: an art, ethics and global regulatory perspective. Plant Biotechnology Journal. (09 April 2020). https://doi.org/10.1111/pbi.13383
  • The Institute For Responsible Technology, https://responsibletechnology.org/the-basics/ 
  • The Cornucopia Institute. https://www.cornucopia.org/?s=gmo 
  • Dr. Stephanie Seneff. https://stephanieseneff.net/ 

Organic Vs. Conventional Dairy

Organic Dairy Products Vs. Conventional Dairy

Recently I had a conversation with my friend Kay about dairy products which mostly centered on our family's decision to purchase organic milk products.

We choose to purchase organic milk, butter, cottage cheese, cream cheese, sour cream, and yogurt. Organic sliced cheese isn't easily available in our area so we have to bend there but we try to buy brands that at least promote that they do not use recombinant Bovine Growth Hormone (rBGH).

Supporting Organic Farming
The conversation centered around the reasons for consuming organic dairy.  
 
The first is that it supports organic farming which means no genetically modified organisms are fed to the cows, they are not given antibiotics or hormones and no pesticides are used in their environment.  
 
Kay countered with the thought that it was cruel to not give antibiotics to a cow who has an infection.  That is certainly true and I would not expect a sick cow to be denied antibiotics. 
 
In organic farming the practice is that if a cow requires antibiotics that animal is removed from the organic herd and treated.  The cow is then sold to a conventional dairy operation.
Artificial Hormones and the Risks Involved
Having said that, research shows that organic cows, because they are not milked as heavily, suffer much less often from mastitis than conventional cows.  Canadian scientists (Canada has banned this substance) reported a 25% increased risk in mastitis in cows treated with rBGH.
 
I don't believe that drinking artificial hormones is good for anyone but I especially do not want to expose my daughters, to extra hormones if I can control it.  In an effort to make dairy operations more "efficient" Monsanto developed rBHG.  This tremendously increased production by as much as 50% and there are reports of  farms where cows need to be milked three times per day; this was touted as a great success.  
Genetic Effects of Hormones in Dairy
But success comes with a price. According to this article referencing the Journal of Reproductive Medicine, twinning rates have tripled in this country since the introduction of rBGH/rBST. It makes you wonder what the continued genetic effect of these hormones will be on children that were conceived while their mothers consumed these hormones.
 
Leaving the hormone and chemical issues aside, organic farming methods are more humane for the cows.  Organic farms house their cows in less crowded conditions and the cows get more fresh air, and tend to be pastured, meaning they eat grass.  
Health Benefits of Organic Dairy
A recent European-wide, QLIF study, published in the Journal of Food of Science and Agriculture, showed that cows who eat grass produce milk that is higher in Conjugated Linoleic Acids (CLA's) which are beneficial for heart health and decreasing diabetes risk.  They also reported higher omega-3 levels in milk from organically raised cows.
Is Organic Dairy Worth the Extra Cost?

Is organic dairy more expensive?  Yes. It is worth it? Absolutely. If you cannot make your budget stretch to cover organic dairy, I strongly urge you to not consume products tainted by rBGH.  This website will give you a list of producers in your state who are artificial hormone free.

Why You Don't Want To Eat Soy

Soy, a versatile ingredient in food processing, appears in numerous products found on grocery store shelves. Despite being touted as a high protein, heart-healthy food, there are valid concerns about its overall impact on human health and the environment.

What is soy?

When reading a food label, it’s important to remember the many, many places soy can appear in food. Here are some of the most common uses:

  • tempeh
  • edamame
  • soy sauce
  • tamari
  • tofu
  • soy flour
  • TVP (texturized vegetable protein)
  • soy grits
  • soy milk
  • soy isoflavones
  • isolated soy protein
  • natto (fermented soy)
  • soy lecithin
  • hydrolyzed soy protein

Where Did Soy Come From?

Soybeans, originally from China, made their way to the United States in the early 1700s, initially used as a nitrogen source and fertilizer for other crops like corn. At that time, they were not grown for human consumption.

However, it was later discovered that soybeans contained protein, and they were incorporated into animal feed. Farmers noticed that it made the animals grow fatter, leading to an increase in its usage in animal feed.

As soy production for animal feed expanded, there was an excess of soybeans that needed to be utilized. People began consuming them, and soybean oil became a popular product. Over time, soybeans became a prevalent ingredient in the American diet due to their incorporation into various processed foods like meat alternatives, salad dressings, fast food, and baked goods.

In contrast to the US, in China and other parts of Asia, soy is primarily consumed as a fermented food. Fermented soy products like soy sauce, miso, chunjang, and natto are commonly used in Asian cuisine. The Asians also do not consume as much processed soy as in the US, where it has been turned into a wide array of products.

The Health Challenges of Genetically Modified Soy

One of the most significant concerns regarding soy consumption in the United States is that over 90% of it is genetically modified. This genetic modification is primarily aimed at making soybeans resistant to Roundup, an herbicide containing glyphosate.

Consequently, genetically modified soy often contains high levels of glyphosate residue, posing potential health risks.

One of the issues with genetically modified soy is its phytoestrogenic status. Consuming soy introduces plant hormones called phytoestrogens into our bodies, which can have various effects on hormone balance.

Additionally, the processing of soybeans further compounds the problem. Many beneficial nutrients present in soy do not survive the processing, leaving behind a chemical cocktail of nutrient analogues, which may not provide the same health benefits as the original nutrients.

Moreover, soy contains antinutrients that can potentially lead to digestive issues. Animal studies suggest that these antinutrients may interfere with the gut lining, causing inflammation and digestive discomfort.

For individuals with underactive thyroid (hypothyroidism), soy consumption may worsen the condition, as soy can interfere with thyroid function. Furthermore, soy contains large amounts of oxalates, which can be problematic for individuals prone to kidney stones formed from oxalates.

The environmental impact of genetically modified soy is also concerning. The widespread use of Roundup to control weeds in genetically modified soybean fields has led to the development of superweeds, causing ecological imbalances.

Moreover, glyphosate, the key component of Roundup, acts as a chelator, binding to minerals in the soil and rendering them unavailable to the plants. As a result, soybeans grown in such soil may lack essential minerals, leading to nutritionally deficient plants. Glyphosate's negative impact on gut health has been observed, causing issues like bloating, leaky gut, weight gain, and disturbing the balance of gut bacteria.

Another alarming fact is that the World Health Organization has classified glyphosate as a probable human carcinogen, indicating its potential to cause cancer in humans.

Considering these health and environmental challenges, it is essential to be cautious about the consumption of genetically modified soy and opt for alternative sources of nutrition whenever possible.

In short:

  • Over 90% of soy consumed in the United States is genetically modified to resist the herbicide glyphosate (Roundup).
  • Genetically modified soy often contains high levels of glyphosate residue, which poses potential health risks.
  • Soy introduces phytoestrogens into our bodies, affecting hormone balance, and potentially leading to health issues.
  • The processing of soybeans reduces the beneficial nutrients, leaving behind less beneficial nutrient analogues.
  • Soy contains antinutrients that may interfere with the gut lining, causing inflammation and digestive discomfort.
  • Additionally, soy's environmental impact includes the development of superweeds and glyphosate's classification as a probable human carcinogen.

Other health issues

As if all of this was not enough of a reason to avoid soy, there are two other potentially significant health impacts that come from eating soy. One is the high levels of phytoestrogens, plant estrogens in soy. These phytoestrogens both act like estrogen and act as an estrogen antagonist (the opposite of estrogen) in the body. And they bind to estrogen receptors making it challenging for biological estrogen to be properly utilized.

The physical impact of these phytoestrogens are:

  • negative effect on fertility
  • increased incidence of hypospadias (a malformation of the penis)
  • impact of female pain and menstrual issues
  • increased risk for breast cancer
  • increased risk for dementia
  • issues with thyroid health

The thyroid issues stem in part from soybeans as a goitrogenic food, meaning it’s high in goitrogens. These can affect your thyroid by blocking the receptor sites and preventing the uptake of iodine which the body needs for thyroid health.

In summary

Fortunately, due to soy’s high allergenic status if there is soy in a food product the ingredient panel must clearly display it in bold print. Soy is in the same plant family as peanuts – the Fabaceae family.

Once you start reading labels, you will realize how much soy is in processed foods. It is an accumulative effect if one eats a lot of processed foods. 

I do not encourage eating soy, and, as always, I remind you to #ReadTheLabel in order to avoid it.

Sources

 

  1. Bøhn T, Cuhra M, Traavik T, Sanden M, Fagan J, Primicerio R. Compositional differences in soybeans on the market: glyphosate accumulates in Roundup Ready GM soybeans. Food Chem. 2014 Jun 15;153:207-15. doi: 10.1016/j.foodchem.2013.12.054. Epub 2013 Dec 18. PMID: 24491722.

  2. Eating Soy May Turn On Genes Linked To Cancer Growth. Breastcancer.Org, 2022, https://www.breastcancer.org/research-news/soy-may-turn-on-genes-linked-to-cancer.

  3. IARC Monograph On Glyphosate – IARC. Iarc.Who.Int, 2022, https://www.iarc.who.int/featured-news/media-centre-iarc-news-glyphosate/.

  4. JCDR - Goiter, Hypothyroidism, Thyroid Disorders, Thyroid. Jcdr.Net, 2022, https://www.jcdr.net/article_fulltext.asp?issn=0973-709x&year=2016&volume=10&issue=1&page=FE01&issn=0973-709x&id=7092.

  5. Mesnage, Robin et al. "Alterations In Human Gut Microbiome Composition And Metabolism After Exposure To Glyphosate And Roundup And/Or A Spore-Based Formulation Using The SHIME® Technology". 2021. Cold Spring Harbor Laboratory, doi:10.1101/2021.12.16.472928. Accessed 13 Sept 2022.

  6. MITCHELL, Julie H. et al. "Effect Of A Phytoestrogen Food Supplement On Reproductive Health In Normal Males". Clinical Science, vol 100, no. 6, 2001, pp. 613-618. Portland Press Ltd., doi:10.1042/cs1000613.

  7. Mumford, Sunni L et al. "Urinary Phytoestrogens Are Associated With Subtle Indicators Of Semen Quality Among Male Partners Of Couples Desiring Pregnancy". The Journal Of Nutrition, vol 145, no. 11, 2015, pp. 2535-2541. Oxford University Press (OUP), doi:10.3945/jn.115.214973.

  8. Patisaul HB, Jefferson W. The pros and cons of phytoestrogens. Front Neuroendocrinol. 2010 Oct;31(4):400-19. doi: 10.1016/j.yfrne.2010.03.003. Epub 2010 Mar 27. PMID: 20347861; PMCID: PMC3074428.

  9. Pan L, Farouk MH, Qin G, Zhao Y, Bao N. The Influences of Soybean Agglutinin and Functional Oligosaccharides on the Intestinal Tract of Monogastric Animals. Int J Mol Sci. 2018 Feb 12;19(2):554. doi: 10.3390/ijms19020554. PMID: 29439523; PMCID: PMC5855776.

  10. "Glyphosate Binds Vital Nutrients | The Detox Project". The Detox Project, 2022, https://detoxproject.org/glyphosate/glyphosate-chelating-agent/.

  11. "Roundup Ready Crops May Be Creating Super-Weeds | The Organic Center". Organic-Center.Org, 2022, https://www.organic-center.org/research/roundup-ready-crops-may-be-creating-super-weeds.

  12. Roccisano, D. et al. "A Possible Cause Of Alzheimer’S Dementia – Industrial Soy Foods". Medical Hypotheses, vol 82, no. 3, 2014, pp. 250-254. Elsevier BV, doi:10.1016/j.mehy.2013.11.033.

  13. Rueda-Ruzafa, Lola et al. "Gut Microbiota And Neurological Effects Of Glyphosate". Neurotoxicology, vol 75, 2019, pp. 1-8. Elsevier BV, doi:10.1016/j.neuro.2019.08.006.

  14. "Severe Menstrual Pain Linked To Soy Formula Feeding During Infancy (Environmental Factor, December 2018)". National Institute Of Environmental Health Sciences, 2022, https://factor.niehs.nih.gov/2018/12/feature/2-feature-soy/index.htm.

  15. Soni, M. et al. "Phytoestrogen Consumption And Risk For Cognitive Decline And Dementia: With Consideration Of Thyroid Status And Other Possible Mediators". The Journal Of Steroid Biochemistry And Molecular Biology, vol 160, 2016, pp. 67-77. Elsevier BV, doi:10.1016/j.jsbmb.2015.10.024.

 

asthma

Ingredients And Asthma

Chances are you don't think much about your breathing because it's an autonomic nervous system task, your body does it for you.  If you're someone who struggles with a breathing condition you do pay more attention to anything that might be a trigger for you.

Unfortunately, there's a whole class of triggers that almost no one is talking about...additives. These are things put into your food by the manufacturers, such as preservatives, sweeteners, artificial ingredients, and more.  They provide no nutritional value and may be part of the problem if you're one of the millions of Americans who struggle with asthma or other breathing issues.

 

Foods That May Trigger Asthma

 

High Fructose Corn Syrup

A 2018 study found evidence that high fructose corn syrup (HFCS) consumption is associated with asthma risk. It was concluded that moderate (2 to 4 times per week) and frequent (5 to 7 times per week) consumption of HFCS in sweetened soda, fruit drinks, and apple juice increased the asthma risk from between 49% to 61%. This particular study surveyed adults so one does have to wonder what the effects are on children who often consume more of these types of beverages.

Additionally, a woman’s HFCS consumption during pregnancy is associated with an increased risk of asthma in her offspring.

Preservatives:  Nitrates, benzoates, sulphur dioxide, and sulphites

Nitrates and nitrites are used in processed meats such as bacon. These preservatives can cause dyspnea which is shortness of breath.

Benzoates have been found to produce sensitivity in some individuals. This preservative can be found in steroids used to treat asthma. This is why it is important to not only read the labels on your food but also any medications that you may be prescribed.

Sulphur dioxide and sulfite are used in a wide range of acidic beverages, dried fruits, and breakfast sausages for example. These items are required to be on labels due to the potential allergic or asthmatic reaction.

BHT + BHA

These two preservatives can cause inflammation and are linked to allergies and asthma. BHT and BHA will be found in cereals, sausage, hot dogs, meat patties, chewing gum, potato chips, beer, butter, and vegetable oils. They are used to preserve color and flavor.

Toothpaste

An artificial mint flavoring used in toothpaste can be an issue for many people.

BPA

A link to asthma from an exposure by female mice led to the pups having an increased risk. Scientists studied children for prenatal and postnatal exposure and found correlations, also.  

Soft Drinks

The high concentrations of sugar in soft drinks made the lungs and airways more susceptible to inflammation due to allergic reactions. Additionally, the preservatives in soft drinks may cause allergic reactions that result in asthma and COPD.

Yellow #5

Tartrazine also known as yellow #5 is made from coal tar and is banned in most European countries. It is found in cookies, frostings, cereal, pickles, ice cream, chips, salad dressing, and cheese. It has been linked to an increased risk of asthma. Additionally, if it is combined with aspartame, it can be toxic.

Foods For Healthy Lungs

As you can see processed foods can contain a lot of problematic ingredients if you are susceptible to asthma or other lung challenges. Fortunately, there are foods that can support healthy lungs.  

Ginger

Has anti-inflammatory properties which can cause bronchial dilation in asthmatic patients. This has been confirmed in both animal and human clinical studies. It can also help break down and expel thick mucus build up.

Chili peppers

Contain a substance called capsaicin. Capsaicin is anti-inflammatory and mucus thinner. They can also improve blood flow.

Cruciferous vegetables

Are sulphur-rich foods and may reduce airway inflammation which can be beneficial in conditions such as asthma, allergic rhinitis, and chronic obstructive pulmonary disease (COPD).

Pomegranates

Packed with antioxidants that may help reduce inflammation in the lungs. They may fight against asthma by modulating various signaling pathways.

Turmeric

Contains curcumin which helps relieve inflammation and chest tightness associated with asthma.

Apples

Contain flavonoids, vitamin E, and vitamin C which all help with lung function. Again, these can help reduce inflammation and swelling in the lungs.

Water

Extremely important for healthy lungs. It helps keep blood flowing to and from the lungs and the lungs well hydrated. Choose clean filtered water to avoid any chemicals.

With all of the body systems, it is important to consume foods that promote a health. With every bite we take we can invest in health and our lung health is no different. Choose wisely and breathe easy!

Sources

 

  • Acero, J., (29 November 2017). Nitrate-toxicity, side effects, diseases and environment impacts. Naturalpedia. Retrieved from https://naturalpedia.com/nitrate-toxicity-side-effects-diseases-and-environmental-impacts.html.
  • DeChristopher, L., & Tucker, K. (2018). Excess free fructose, high-fructose corn syrup and adult asthma: The Framingham Offspring Cohort. British Journal of Nutrition,119(10), 1157-1167. doi:10.1017/S0007114518000417
  • Freedman BJ. Asthma induced by sulphur dioxide, benzoate and tartrazine contained in orange drinks. Clin Allergy. 1977 Sep;7(5):407-15. doi: 10.1111/j.1365-2222.1977.tb01471.x. PMID: 412611.
  • Harrington, R. (02 March, 2010). Bisphenol A linked to asthma – study. Food Navigator. Retrieved from https://www.foodnavigator.com/Article/2010/03/02/Bisphenol-A-linked-to-asthma-study#.
  • Schor, j., ND, FABNO. (5 September 2018). Fructose consumption linked to asthma. Natural Medicine Journal. Retrieved from https://www.naturalmedicinejournal.com/journal/fructose-consumption-linked-asthma.
  • Shaheen, S. O., Sterne, J. A., Thompson, R. L., Songhurst, C. E., Margetts, B. M., & Burney, P. G. (2001). Dietary antioxidants and asthma in adults: Population based case–control study. American Journal of Respiratory and Critical Care Medicine, 164(10), 1823–1828.
  • Shaikh, S., and Bhandary, YP. (12 March 2021). Therapeutic properties of punica granatum L (pomegranate) and its applications in lung-based diseases: a detailed review. Journal of Food Biochemistry. Retrieved from https://onlinelibrary.wiley.com/doi/abs/10.1111/jfbc.13684.
  • Soft Drinks Linked to Lung Disease and Asthma. (28 July 2020). Natural Therapy Pages. Retrieved from https://www.naturaltherapypages.com.au/article/soft-drinks-linked-to-lung-disease-asthma.
  • Woods, R. K., Walters, E. H., Raven, J. M., Wolfe, R., Ireland, P. D., Thien, F. C., & Abramson, M. J. (2003). Food and nutrient intakes and asthma risk in young adults. The American Journal of Clinical Nutrition, 78(3), 414–421.
  • Yadav, L., & Upasana, U. (2022). Golden Spice Turmeric and Its Health Benefits. In (Ed.), Antimicrobial and Pharmacological Aspects of Curcumin [Working Title]. IntechOpen. https://doi.org/10.5772/intechopen.103821

Top tips for clean eating

Three Top Tips For Clean Eating

What is clean eating?

There’s a lot of media exposure and talk about “clean eating” but what is it exactly? The widely accepted definition is that clean eating means avoiding highly processed foods, refined sugars, and eating a diet rich in whole foods in their most natural state. For fruits and vegetables that means buying organic for The Dirty Dozen. When it comes to animal products, it means buying free-range or pastured with no antibiotics, pesticides, or added hormones.

For some people a clean eating diet also means no gluten.  The challenge with going gluten-free (whether on a clean eating diet or not) is that you need to avoid the gluten-free crutch foods that are scattered all over the grocery store shelves. These highly processed gluten alternatives are not a healthy choice.

1. Start with breakfast

Many people often skip breakfast, possibly because they’re running late or they’re too busy to stop and have a meal. But breakfast is how you fuel your body for the day ahead. If you are going to have breakfast, don’t just choose simple carbohydrates or a fast food option. You want a real food breakfast that will provide healthy fats, protein, and complex carbohydrates.

2. Simple Swaps

  • Hummus is a great alternative to mayonnaise. But instead of being mostly fat, it’s mostly protein. And it has a similar consistency to mayo making it perfect for wraps, dressings, and spreads. If you’re buying it in the store be sure to read the label in order to make sure you are getting the cleanest possible option. Or make it really clean by simply making your own at home.
  • If you’re looking for yogurt it’s easy to be distracted by the fruit-flavored varieties on the dairy case shelves. But the prepared fruit yogurts tend to come with excessively high levels of sugar and may also have other artificial colors, flavors, or preservatives, none of which you want on a clean eating plan. Instead choose plain, whole milk yogurt, either regular or Greek-style and add your own sweeteners and flavoring. Options could include fruit, honey, chopped nuts, or delicious spices like cinnamon.
  • Our modern diet has led us to feel that we have to have rice or potatoes or pasta with a meal. We’ve been taught that you “need” a starch. If you feel you still want that to make your meal complete, choose more complex carbohydrates like riced cauliflower, sweet potatoes, or simply double up on your veggies. Cauliflower can also be used as a substitute for mashed potatoes without too much extra effort.
  • Salad and dressing seem to naturally go together. Unfortunately, if you take the time to read the label on the back of the bottle it’s not good news. Filled with loads of preservatives and artificial ingredients, these are definitely not part of the clean eating ideal. Instead make your own vinaigrette by combining 1/2 cup olive oil, 3 tablespoons vinegar or lemon juice, salt, pepper, and the herbs or seasonings of your choice.

3. Don’t Do This

Just as important as all the things listed above that you want to do, there are few things that you need to keep in mind to not do:

  • An easy way to clean up your diet is to skip those foods that are most highly processed and offer the least nutrition. That includes white rice, pasta, cookies, crackers, and chips. Choose nutrient-dense foods that will actually support your health like raw nuts, veggies, and quality proteins.
  • Juices, juice drinks, and soft drinks are empty calories. Truthfully they’re nothing more than liquid candy bars. They provide little to no nutritional value and should be avoided. Eat those fruits instead of juicing them so you can enjoy the fiber which helps to slow down how quickly the sugars hit your bloodstream. If you’re thirsty choose water, herbal teas, or home-made green juices instead.
  • We’ve been misled to believe that artificial fats like margarine are good for us. We’ve also been guided towards vegetable fats like canola or corn oil. What you really want is healthy fats like butter, ghee, or beneficial oils like avocado, olive, and coconut. These are nourishing, satiating, and supportive.

As you start your clean eating journey it can be helpful to use a food journal so that you can see the progress that you're making. It's also important to remember that it's not easy to make all of these changes at once. Baby steps are the key to success here. Start with one thing, like eating breakfast or making a healthy swap. Master that and then move on to the next thing. Before you know it you'll be well versed in what those clean eating choices are and you'll be focused on your health goals.

Clean eating is a good step towards a healthy life. In fact, it's one of the #IngredientsForAHealthyLife. If you're looking to do even more and learn how to really understand what's in your food, be sure to read The Pantry Principle.

Shopping The Perimeter Of The Grocery Store

Is it Safe on the Outside?

There are over 50,000 items for sale in a typical grocery store. The sad truth is that most of them are not food. They are processed conglomerations of ingredients. Because of this, there’s a common myth that if you shop the perimeter of the grocery store you’ll be “safe” from food challenges. More and more people are shopping just the “outside” of the grocery store, convinced that if they avoid what's in the middle they're only getting healthy food. Unfortunately, this is not true.

Most grocery stores are set up in a similar pattern. Walk into the produce section which is usually near the bakery or the deli. Moving around the outside edges, the perimeter, of the grocery store you'll find the fish counter, meat, poultry. The dairy section is at the back of the store. This is because the further into the store you have to walk to buy staple ingredients, such as milk, eggs, and butter, the more time you spend in the store. The longer you are there the more money you are likely to spend. On the inside aisles is where you’ll find all of the packaged, canned, and frozen foods. You often have to walk through them to get from one section to the next, increasing the possibility that you will be tempted by what is in the aisles.

Does It Belong Here?

While the fresh food is usually found on the perimeter of the grocery store it's important to be aware of two big issues that impact that section of the grocery store. The first is something called product placement or product creep. Grocery stores and food producers are well aware that consumers are purchasing more heavily from the outer edges of the store. Their job, however, is to sell as much as they can. One way they try to influence consumers is by moving in items that would not normally be in a particular section (but that go with those foods).

One example of this would be finding packaged shortcake, glaze for strawberries, and cool whip or some form of canned whipped cream in the produce section at the height of strawberry season. The grocery store may attempt to promote this as being “for your convenience” but the truth is it's there to tempt you to purchase it and to increase their sales and profits.

Unfortunately, if you don't take the time to read the labels you may get more than you bargained for. That glaze for strawberries, for example, contains genetically modified ingredients, excessive sugars, artificial colors, and possibly MSG. Rather than just getting fresh fruit, if you purchase these add-on items you're also buying a wide range of chemicals and additives which may be harmful to your health.

This happens all around the grocery store. Salad dressings by the salad, seasoning mixes and marinades by the meat, etc. Product placement is a big factor for grocery stores. As a matter of fact, food manufacturers pay something called a slotting fee to grocery stores to determine where in the store their product will appear. This idea of manipulating the perimeter is a big reason that eggs and dairy are all the way in the back of the store. The grocery chain, and by extension the food manufacturers, are looking to get you to spend as much time in the store as possible and encourage impulse buying. They know that the longer you are there the more you will spend.

What's In What You're Eating?

Another major concern with shopping the perimeter of the grocery store is not just what the food items are, but what's in them. Unfortunately, it's things that we can't really see that pose an even bigger challenge to health.

Produce

When shopping in the produce department the second thing you need to be aware of is the Dirty Dozen. Those twelve fruits and vegetables which are highly contaminated by pesticides. Eating them increases the toxic body burden. This list changes each year as the Environmental Working Group evaluates the current state of pesticides and toxins used to grow produce. The only way to avoid the toxic burden of the Dirty Dozen is to purchase organic for those twelve fruits and vegetables. To make it easy to remember the list (and stay on top of the changes) simply download the Environmental Working Group's free app, EWG Healthy Living (ios and android).

Meat and Poultry

In the meat and poultry section buying organic is your best choice. Conventionally raised animals are given high levels of antibiotics, partially to keep them healthy in spite of the crowded conditions they are raised in. It’s also because these antibiotics act as a growth stimulator. Unfortunately, the antibiotics are passed on through the to end product when we then wind up consuming them. It’s important to note that the overuse of antibiotics in farming has led to an increase in antibiotic-resistant bugs. Conventionally raised animals are also allowed to be raised on genetically modified (GM) feed which is often heavily laden with pesticides. These items can have an impact on your body as well as affecting the environment. Note that the term “natural” is not the same as organic. Although there are some rules around the natural label when it comes to meat products, this label still allows for the use of GM/pesticide-laden feed. The only way to avoid added hormones, pesticides, and genetic modification is to choose organic.

Dairy

The dairy section is another area of concern. Not only because of the antibiotics, GM feed, and high levels of pesticides found in conventionally sourced dairy products, but also because of added hormones. rBST sometimes referred to as rBGH, is a growth hormone which causes cows to produce more milk. Studies have shown that dairy with rBGH tends to have more Insulin-Like Growth Factor 1 (IGF-1). This, in turn, has been linked to cancer, specifically of the breast, prostate and gastrointestinal tract. Although it is possible to do the research and avoid dairy with added hormones if it is conventionally raised all of the other issues still remain. Once again, choosing organic is the best, healthiest option.

Summary

  • Be on the lookout for product creep — items that are in a category where they don't belong
  • Be mindful of the Dirty Dozen fruits and vegetable, buying organic for those choices
  • Choose organic meats to avoid added hormones and antibiotics
  • Avoid added hormones and antibiotics in dairy products by choosing organic
  • Read labels to help you avoid negative ingredients
glyphosate, is it safe?

The Dangers Of Glyphosate

What is Glyphosate?

Glyphosate is the active ingredient in Roundup, popular weedkiller, currently used in yards, parks, and farms all over the world. Controversy has long reigned over the use of this highly effective herbicide, due to its potentially dangerous effects on health and on the natural environment. Many highly respected researchers, including Dr. Stephanie Seneff at the MIT Computer Science and Artificial Intelligence Laboratory, have been looking into the effects of glyphosate for many years. As a result of all of this research, there is now a considerable body of evidence against its use in gardening and agriculture.

In agriculture, we have seen a sharp rise in the amount of genetically modified crops, created to be resistant to Roundup, i.e., glyphosate. By modifying the crops, so the thinking went, farmers could spray Roundup on the crops with abandon. Although we have seen an increasing amount of genetically modified crops, we also now have a number of glyphosate-resistant weeds. This, quite obviously, defeats the purpose of spraying crops with herbicide.

Not Just For Weeds

In addition to its uses as a weed killer, glyphosate is also being sprayed on a variety of crops to dry them out before harvesting.  Currently, it's being used on a wide variety of crops including:

  • buckwheat
  • corn
  • flax
  • lentils
  • millet
  • non-GMO soybeans
  • oats
  • potatoes
  • rye
  • sugar beets
  • wheat

This widespread usage is causing more glyphosate to appear in the food supply. Even at levels above EPA guidelines, which have been already been found by experts to be too high. This excessive exposure only adds to the overall body burden and increases the damage to the environment and to our health.

Health Risks

For many people, the biggest concern around glyphosate is its potential effects on human health. The health risks could be wide-ranging. Scientists have suggested links between the use of glyphosate and conditions including auto-immune diseases, autism, and problems with the body's natural microbiome. Some studies even suggest that it could contribute to a range of common cancers, including breast cancer and certain types of leukemia.

The Microbiome

In 2013, a study by Dr. Stephanie Seneff and Dr. Anthony Samsel showed that glyphosate inhibits the activity of cytochrome P450, which is an important human enzyme. By interfering with this enzyme, it increases the damaging effects of other dangerous chemicals, reduces the body's resilience to toxins, and contributes to inflammation. The results of these effects include gastrointestinal disorders which are associated with disturbances in the gut microbiome.

Gout

In another study, Dr. Stephanie Seneff and her colleagues argue that glyphosate-induced changes to the microbiome contribute to the epidemic of gout that is present in the developed world today. Like many gastrointestinal diseases, gout is a condition that is characterized by inflammation. Seneff's findings suggest that traces of glyphosate in the diet could be the primary factor in the recent dramatic rise in gout cases in the United Kingdom.

Cancer

In another study, Dr. Anthony Samsel and Dr. Stephanie Seneff found correlations between the use of glyphosate on crops and a rise in the number of cases of a range of common cancers, including breast cancer, kidney cancer, pancreatic cancer, thyroid cancer, bladder cancer, liver cancer, and myeloid leukemia. These findings reflect the World Health Organization's labeling of glyphosate as “probably carcinogenic.” Some proponents of glyphosate argue that the amounts that are used on food crops are not large enough to cause cancer in humans, but it is difficult to precisely control the size of the dose of glyphosate that any particular individual receives from their diet.

Effects on the Natural Environment

In addition to its potentially harmful effects on human health, glyphosate also poses dangers for the environment. Monsanto, the manufacturer of Roundup, recommends that people do not use the product close to fresh water because of its harmful effects on amphibians and other wildlife. However, it is not clear whether farmers and gardeners follow this recommendation. Even if they do make an effort to keep glyphosate away from sources of fresh water, rainwater, runoff can carry the product into streams and rivers, where it can wreak havoc on the health of fish and amphibians such as frogs. Furthremore, even if glyphosate does not directly kill fish and other wildlife, it can kill plants that these animals depend on for survival, causing ecological devastation that extends all the way up the food chain.

Depleting Nutrients From Soil

According to the National Pesticide Information Center, glyphosate binds tightly to particles of soil and can persist in the ground for up to six months after it is applied. Bacteria will gradually break it down, but many experts argue that the effect on the soil is long lasting. Healthy soil contains a range of minerals that plants need to grow, including magnesium, nitrogen, and phosphorous. Glyphosate can affect the concentrations of these nutrients in the soil, which could affect the ability of plants, including food crops, to grow and produce healthy fruits, vegetables, and seeds.

Friend or Foe?

Many gardeners and farmers rely on glyphosate because it is very good at killing unwanted plants and weeds. However, the dangers of glyphosate mean that its ability to get rid of weeds might not be worth the potential damage to our health and the environment. In particular, concerns over the damaging health effects of dietary glyphosate, as highlighted in the research of Dr. Stephanie Seneff, should give us pause before using glyphosate or purchasing foods that have been grown using this dangerous herbicide. The effects of glyphosate on the natural environment also should also not be ignored, as it could have potentially devastating effects on natural freshwater ecosystems.

Further reading

For more information about gluten and glyphosate:

 

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Sources

Ingredients Based On Corn

Corn is one of the most highly genetically modified (GM) ingredients in the United States.  Because of the challenges that genetic modification presents for our health and for the environment, I encourage people to eat organic corn. This also helps to avoid the high levels of pesticides and glyphosate used in growing the crop. The ability to use these chemicals are the primary reason for the genetic modification in the first place.  

Varieties of corn

There are many different forms of corn. When eating fresh, frozen or canned, it is sweet corn which only represents approximately 1% of all the corn we grow in the United States.  Field corn, sometimes referred to as dent corn, is the most common variety grown in the U.S. It represents nearly 60% of the entire corn crop. This variety is used for ethanol and livestock feed.   

Other uses for corn include corn flour, corn starch, corn syrup and in the confectionary business.  Popcorn is a separate variety. According to the Popcorn Board, the average American eats 42 quarts per year for a total consumption of 13 billion quarts.

Corn is also used in the textile industry and as a biodegradable plastic.

On the label

Corn by itself is easy to identify in foods or on the label. The challenge is that it can be turned into a rather startling variety of ingredients. These ingredients make an appearance in nearly every single food category at the grocery store. This is problematic for the nearly 10 million people in the U.S. diagnosed with an allergy to corn. 

For those trying to avoid it, whether due to allergies or a desire to avoid GM contamination, it's not always easy to know which ingredients got their start from corn.  If you're looking to avoid GM products the easiest way is to choose either organic or GMO Project Verified products.  In the case of a food sensitivity or allergy use this list as a resource to help you know which products to avoid.

Corn-based ingredients

  • Ascorbic Acid - also sometimes listed as vitamin C
  • Baking Powder - this may contain cornstarch
  • Brown Sugar - made from white sugar with caramel coloring added 
  • Calcium Citrate - also known as 'calcium salt of citric acid' 
  • Caramel - coloring agent frequently used in soft drinks.  Can be made from cane sugar but most commonly made from corn; a known carcinogen
  • Cellulose - a form of plant fiber (note: this ingredient can also be made from wood) 
  • Citrate - this sour flavor enhancer comes in several different forms: Calcium Citrate, Magnesium Citrate, Potassium Citrate, Sodium Citrate, etc. 
  • Citric Acid - made by adding the mold Aspergillus niger to a base of corn steep liquor, molasses, hydrolyzed corn starch, or other cheap sweet solutions
  • Corn
  • Corn Meal – as well as being used for cooking, cornmeal can be used for dusting baked items
  • Corn Starch – may be found in OTC tablets
  • Corn Syrup - may be found in liquid OTC medications such as cough syrup
  • Decyl Glucoside - often found in shampoo and other personal care products
  • Dextrin, Maltodextrin – used as a  thickening agent for condiments, frozen confections, and other foods
  • Dextrose (glucose) – found in sweets, may also be present in processed meats
  • Ferrous Gluconate - an ingredient found in black olives
  • Flavoring - Artificial or "Natural Flavors" may be corn-based
  • Golden Syrup 
  • Honey - HFCS is sometimes fed to bees causing their honey to then have corn in it
  • Hydrolyzed Vegetable Protein (HVP)
  • Iodized Salt - Dextrose may be added to iodized salt to help stabilize the iodine 
  • Lactic Acid 
  • Magnesium Citrate - Magnesium salt of citric acid
  • Magnesium Stearate
  • Malic Acid
  • Malt/Malt Flavoring
  • Maltitol - a sugar alcohol made by hydrogenating maltose
  • Maltodextrin
  • Maltose
  • Mannitol - This sugar alcohol is often blended with corn-based sugars
  • Methyl Gluceth - a cosmetic emollient
  • Modified Food Starch
  • Monosodium Glutamate (MSG) - MSG can be made from corn
  • Polydextrose
  • Polysorbates (i.e. Polysorbate 80)
  • Potassium Citrate 
  • Powdered Sugar - may contain cornstarch
  • Saccharin
  • Sodium Citrate 
  • Sodium Erythorbate - may be made from beets, corn, or sugar cane
  • Sodium Starch Glycolate - may be made from corn, rice, or potatoes
  • Sorbitan - made by dehydrating sorbitol  
  • Sorbitan Monostearate - may be found in various types of yeast (baking, brewing)  
  • Sorbitol – this sugar alcohol often appears in diet candies or gum, can also be in oral care products
  • Starch – unless otherwise specified (such as potato starch) this is probably cornstarch
  • Sucralose - Splenda is often made with dextrose or maltodextrin 
  • Sweet’N Low - made with dextrin 
  • Vanilla Extract – may be made with corn syrup 
  • Vinegar, Distilled White 
  • Xanthan Gum - often grown on a base of corn or corn sugar 
  • Xylitol - can be made from birch or corn, in the US it is frequently corn
  • Zein – used in time-release medications

More Food Allergy Info

All About Eggs
Do You Have Oral Allergy Syndrome?
Food Intolerance Testing

 

 

 

 

Top 10 Ingredients To Avoid

I'm often asked which ingredients we should avoid in our food.  There really isn't a simple answer for that.  I could say all of the fake ones, but that leaves you to decide which ones are fake.  And truthfully some of them aren't "fake", meaning they're not entirely from chemicals.  They're just highly modified.  Either because they've been through some sort of a chemical process to invert, alter, or manipulate their chemical structure to change them significantly from their original form. 

An overview of Splenda (TM)

A perfect example of manipulation is Splenda.  It started out as sugar (which some could argue is highly processed, stripped of all minerals and therefore not a great choice to begin with).  In processing it becomes modified by the addition of sucralose which is made by replacing three hydrogen-oxygen atoms and inserting three chlorine atoms in their place. Because it contains less than 5 calories per serving it's labeled as having no calories.  (A single packet, weighing 1 gram, actually provides 3.36 calories -- a miniscule amount, however this is still misleading labeling).

Unfortunately Splenda (TM) is far from the harmless non-nutritive sweetener that it's advertised to be.  It has been shown to alter intestinal pH and reduces intestinal microflora.  We need a balanced pH for good health.  We also require beneficial levels of bacteria to help support good digestive health.

According to one report published in the Journal of Toxicology and Environmental Health, Part B, there seems to be some evidence that Splenda (TM) may not be as biologically inert as advertised.  It also appears that exposure to high temperatures can cause it to break down into a toxic substance.

Ingredient Overview

While I frequently write about what ingredients are, where they appear, and other information you need to be aware of in the newsletter, I also recognize that it's helpful to have a "cheat sheet" of sorts to give you an overview and help you break it down a little bit further.  So I've created the infographic below.  These are my top ten "baddies" and the ones that you really want to watch out for.  Print it out, write it down, whatever you need to do to be able to bring this information with you to the grocery store. 

Note: click on each card to zoom in. 

If you're looking for more in-depth information about ingredients your best resource is The Pantry Principle:  how to read the label and understand what's really in your food

For regular, weekly updates on what's going on in the world of food manufacturing and processing be sure to check out my newsletter, Food News You Can Use.

What’s That Flavor?

what's that flavor

Food manufacturers are always looking for new ways to keep consumers engaged with their brands.  They're also looking for new ways to encourage you to eat, or a new flavor to tempt you with.  After all, the more you eat, the more profitable their product is.  Unfortunately this has turned us into a nation of snackers.

We've been so effectively marketed to that we think we have to have snacks.  Even more than that, when we say the word snack most people think chips, pretzels, granola bars, or other high carbohydrate foods which deliver a lot of calories and little to no actual nutrition.  

a snack is not a meal

Unfortunately the more we snack the less hungry we are when meal time comes around.  So perhaps we don't eat a real meal.  And then a couple of hours later we're hungry again and it's time for another snack.  By the time you get to the end of the day it's possible that you've simply snacked for the entire day.  You go to bed, wake up, and do it all over again. The challenge is that you're just making yourself hungrier and hungrier.  Your belly may be full, but your body is not nourished.

Snacking is not meant to replace mealtime.  It's a mini-meal.  A little something to keep you going if you're hungry in between regular, nourishing meals.  Preferably something that has a little protein and a healthy fat.  Healthy snacking can help to keep your blood sugar stable.  All day snacking, especially with high carbohydrate snack foods can put you in the front row seat of the blood sugar rollercoaster.

manufacturer manipulation

As part of their effort to keep you snack-engaged, food manufacturers sometimes run campaigns designed to get consumer feedback on flavors.  One example is the Pepsi Co. “Do Us A Flavor” campaign which they've been running since 2012.  [I'm deliberately not linking to it because I don't want to participate in bringing attention to it — you'll see why in just a minute]  Thanks to this campaign they've come up with different, unusual flavors of potato chips such as Korean Barbeque or Smoked Gouda and Chives.  Some manufacturers are looking to build brand excitement by “retiring” flavors or creating “limited editions” in an effort to create a scarcity effect.

By creating these campaigns the manufacturers are hoping to build further brand engagement.  To hook you a little bit more closely to the brand.  They don't need to guess at developing new products.  Consumers tell them exactly what they want so the manufacturer can make it.  It allows them to save money and tempt you to eat more snacks.

All of these flavors, however, don't add up to good nutrition.  They simply add up to more chemicals and more calories. 

new flavors

 

resources

If you're looking for a healthy snack check out this article on protein snacks to boost energy.

Want to know more about flavors and how they're used in food?  

When you're looking for a snack, remember, a snack is not a meal.  Choose a little something with some protein in it and have just enough to get through your day to your next meal.  You'll feel better and your metabolism will be more balanced because of it.