Ditch Refined Sugar Now!

Christmas is right around the corner, and that means loads of cookies to be eaten!

Did you know refined sugar is the devil? Always avoid it whenever possible and that means in my cabinets too. I don’t buy white sugar EVER. The closest thing I get to white sugar is sucanat or organic evaporated cane juice and even then I don’t really use much of that stuff either. You see – there is little to no nutritional value in these refined sugars. Eating refined sugar is addictive, makes you fat, tired, depressed, age faster, makes your skin dull, weakens immunity and when consumed in excess causes all sorts of diseases… No thanks.

So how do you sweeten my desserts without the use of refined sugars and with nutrition?

Here’s three of Food Babe's favorite ways to sugar your sweets that won’t wreak havoc on your health…

Organic Coconut Palm Sugar – This type of sugar is a perfect 1:1 substitute for any recipe that calls for regular old sugar. One of the big pluses of coconut palm sugar – it’s completely unrefined and not bleached like typical refined white sugar, helping to preserve all of its teeming vitamins and minerals. It is naturally high in amino acids – has 10,000 times more potassium, 20 times more magnesium and 20 times more iron than conventional sugar. Converting to this type of sugar could also, lower your risk of developing diabetes because it’s glycemic index is half of that compared to sugar.

The flavor is more like brown sugar and it definitely adds a nice touch of richness to cookies and cakes.

Date Sugar – Produced by grinding dried dates into a powder, it is completely raw and unrefined. Date sugar is equal parts sucrose, glucose and fructose and much higher in vitamins and minerals than refined sugar. For instance it has more than twice the amount of magnesium, iron and potassium. Date sugar doesn’t dissolve so it’s perfect for sprinkling on top of baked goods in the place of regular old powdered sugar. It won’t be as sweet but will give you that sugary boost you need to make desserts worth while.

Food Babe’s Sweet Blend – Obviously this is my favorite way to sweeten cookies and cakes. One of the first steps I do in any cookie or cake recipe is to blend the sugar component with the fat component. For my special sweet blend, I like to use organic raw pitted dates, prunes, bananas and sometimes apple sauce or maple syrup together in the blender along with some fat – either organic coconut oil or melted organic butter. This kills two birds with one stone – all you have to do is add vanilla (or other flavorings) and the dry ingredients to make the most deliciously sweet cookies or cakes… I highly recommend this blend as much as possible when baking because it uses 100% whole organic ingredients – no processing and all nutrition.

So the next time you are itching to bake and make something sweet think about how many nutrients you can pack into your bite! Imagine your body enjoying all the minerals and vitamins it is receiving instead of attacking itself destroying your immune system and causing disease. Ditch the refined sugar – you have no excuses.

Ok off to make more cookies!

[via Food Babe]

Meet Muesli, Oatmeal’s Cool Cousin

What the heck is muesli? The term “muesli” (pronounced “MEWS-lee,” as in rhymes with “loosely”) is derived from the Swiss-German word “mus” — meaning, appropriately enough, “mixture.” The mixture consists of rolled oats, nuts, seeds, fresh or dried fruit and other whole grains, like rye or barley. Admittedly, this makes muesli sound an awful lot like granola. Although both foods can be good sources of whole grains, fiber, fatty acids and protein, granola is often toasted in oil and sweetened with honey or a syrup, making it much higher in fat and sugar.

Muesli, alternatively, consists of raw ingredients either eaten like cereal, with milk, yogurt or even fruit juice added right before serving, or it can be soaked ahead of time. Soaking muesli creates a texture similar to chilled oatmeal, making it an attractive breakfast option during the dog days of summer. Of course, muesli also can be heated, if desired. Muesli Fusion, a cereal manufacturer, suggests cooking a half cup of muesli with a half cup of water or milk over medium heat until boiling, stirring frequently. Alternatively, microwave equal parts muesli and water or milk on high for two minutes, stopping every 30 seconds to stir. Cold, hot, raw, soaked — muesli is a choose-your-own-adventure type of cereal.

According to The Kitchn, soaking muesli also might provide greater nutritional benefits because a substance called phytic acid in unsoaked grains’ outer layer joins forces with such nutrients as calcium in your body to hinder absorption. You wouldn’t want all your healthy-eating hard work to go down the drain, would you? Personally, as muesli lacks the enjoyable crunch of traditional granola, I prefer the texture of soaked muesli — even adding the milk half an hour before breakfast makes the cereal much more palatable. The oats and grains drink up the milk, becoming tender and soft, while the dried fruit rehydrates and plumps up. Yum!

The invention of this nutritious breakfast is credited to the Swiss physician Maximilian Bircher-Benner in the early 20th century, developed as a means to help alleviate and prevent disease in his patients. The original recipe allegedly consisted of oats, raw apples, condensed milk and lemon juice. Eventually muesli was mass-produced, which led to the addition of dried fruits, a very concentrated source of sugar. Some packaged varieties of muesli boast of their 50% fruit content, luring unsuspecting dieters into consuming more sugar over breakfast than they would in a chocolate bar.

Alternatively, making your own muesli and adding fresh berries or fruit is a good way to get plenty of dietary fiber without the sugar high. One cup, or 85 g, of muesli provides 6.2 g of dietary fiber, according to the USDA Nutrient Database. The Academy of Nutrition and Dietetics recommends adults consume 25 g to 38 g of fiber each day. Although muesli is not a low-calorie food — a half-cup contains anywhere from 144 to 250 calories, depending on the brand and ingredients, and that does include the added calories from milk, yogurt or juice — the fiber and protein content of muesli creates a feeling of fullness to keep you going until lunchtime. The USDA reports that a half-cup of muesli contains 4 g of protein, providing 9% of women’s and 7% of men’s recommended dietary allowance. According to the Harvard School of Public Health, high-protein foods move more slowly from the stomach to the intestine, and the body uses more calories to digest protein than it does to digest fats or carbs. So, while muesli is not a light breakfast, per say, it can help end your mid-morning snack habit.

My favorite store-bought muesli is the German-made, all-natural Seitenbacher Muesli #2 (Berries Temptation), which contains no trans-fat, cholesterol, sugar or artificial colors and preservatives. Although fairly calorie-conscious, with 160 calories in a 2/3-cup serving, the inclusion of dried apples, dried raspberries and raisins does boost the sugar content to 11 g per serving — and I like to add fresh peach or banana slices to bulk it up a bit, meaning, well, more sugar. Those wanting to tame their sweet tooth and make their own nutrient-dense muesli in bulk can check out this gluten-free and vegan recipe from the food and nutrition blog Nutrition Stripped. This muesli version includes lots of good-tasting, good-for-you ingredients, like quinoa flakes, pumpkin seeds, unsweetened coconut flakes, goji berries and ground cinnamon.

Making muesli is pretty fool-proof, as you can throw in your favorite nuts and fruits into the mix and almost certainly create a tasting, satisfying breakfast. You’ll never go back to boring old oatmeal again.

[via HellaWella]

6 Disturbing Side Effects of Chewing Gum

By Dr. Mercola

The US is among the top three countries with the highest rates of chewing gum consumption worldwide. In the US, 59 percent of people chew gum, surpassed only by Iran (82 percent) and Saudi Arabia (79 percent) (a primary reason why the Middle East may have more gum chewers than the US is because chewing gum is often given out by merchants in place of small change).

In the US, many people chew gum as a snack simply because they like the flavor or the distraction it provides. Some use it for stress relief or even a tool for reducing food cravings (this typically doesn't work, as I'll explain shortly).

But if you're a regular gum chewer, there's compelling evidence that this is one habit you're better off without. From its questionable ingredients to its impact on your teeth and digestion, chewing gum belongs right in the trash – not in your mouth.

Side Effects of Chewing Gum

Before you reach for another stick of gum, consider these rather disturbing side effects that gum chewing can cause.

1. Chewing Gum May Increase Your Junk-Food Intake

Many people chew on a stick of gum to reduce food cravings and, theoretically, help them avoid eating unhealthy foods. However, while research shows that chewing gum reduces your motivation to eat, your hunger and how much you end up eating, gum chewers' meals end up being less nutritious than those eaten by non-gum-chewers.

For instance, people who chewed gum were less likely to eat fruit and instead were more motivated to eat junk food like potato chips and candy. This is likely because the minty flavor in the gum makes fruits and vegetables taste bitter.

2. It May Trigger TMJ (Temporomandibular Joint Disorder) in Your Jaw

Chewing gum can cause jaw muscle imbalance (if you chew on one side more than the other) and even TMJ or temporomandibular joint disorder in your jaw, which can be a painful chronic condition. Anytime you overuse a certain set of muscles, it can lead to contracted muscles and related pain, including headaches, earaches, and toothaches over time.

3. Gastrointestinal Problems

Chewing gum causes you to swallow excess air, which can contribute to abdominal pain and bloating seen with irritable bowel syndrome (IBS). Further, when you chew gum you send your body physical signals that food is about to enter your body. The enzymes and acids that are activated when you chew gum are therefore released, but without the food they're intended to digest.

This can cause bloating, an overproduction of stomach acid, and can compromise your ability to produce sufficient digestive secretions when you actually do eat food. Some people may also have adverse gastrointestinal symptoms, including diarrhea, from the artificial sweeteners that are commonly found in chewing gum.

4. Tooth Damage – Even from Sugar-Free Gum

If your chewing gum contains sugar, you're essentially "bathing" your teeth in sugar while you chew away. This can contribute to tooth decay. Even if you chew sugar-free gum, there are still risks to your teeth because sugar-free gum often contains acidic flavorings and preservatives that may in fact lead to dental erosion, even if it contains cavity-fighting xylitol. Unlike cavities, dental erosion is a process of incremental decalcification, which, over time, literally dissolves your teeth.

5. Sheep Byproducts

Chewing gum often contains lanolin, a waxy substance that's derived from sheep wool, to help it stay soft. While not necessarily dangerous to your health, chewing on lanolin is not exactly appetizing.

6. Release Mercury From Your Fillings

If you have mercury fillings, you should know that chewing gum may cause this known neurotoxin to release from the fillings into your body. According to one study.

"…chewing gum has been shown to increase the release rate of mercury vapor from dental amalgam fillings… The impact of excessive chewing on mercury levels was considerable."

Every time you chew, mercury vapor is released and quickly finds its way into your bloodstream, where it causes oxidative processes in your tissues. If you chew gum, you're going to be chewing often, which is why it's particularly problematic for those with mercury fillings.

Chewing Gum Linked to Headaches in Teens

Teenagers are notorious for gum chewing and popping. If your child is a frequent gum chewer and suffers from headaches, you should know that a link has recently been established.

One study involved 30 daily gum chewers between the ages of six and 19 years. Each suffered from chronic migraine or tension headaches. After quitting gum chewing for one month, 19 of them had their headaches go away completely while another seven had a reduction in headache frequency and severity. Twenty-six of the children then started chewing gum again, only to have their headaches return within days.

The researchers believe the headaches may be linked to chewing-gum-induced TMJ, which may cause headaches. Past research has also suggested chewing gum may cause headaches via aspartame exposure.

Most Chewing Gum Contains Artificial Sweeteners

You might not pay much attention to the ingredients in chewing gum because, after all, it's not actually swallowed. But the ingredients, many of which are potentially dangerous, do enter your body, directly through the walls of your mouth.

As with the toxic ingredients in personal care products like lotion, which are absorbed directly through your skin and into your bloodstream, the ingredients in gum also get absorbed by your body quickly and directly, bypassing the digestive system that would ordinarily help to filter some of the toxins away.

One such type of harmful chemicals is artificial sweeteners, which are ubiquitous in chewing gum. Many people choose sugar-free gum on purpose, believing it to be healthier than other varieties. But even non-sugar-free brands may contain some sort of artificial sweetener. It is very unusual for them not to.

One of the most commonly used artificial sweeteners in chewing gum is aspartame. Aspartame is metabolized inside your body into both wood alcohol (a poison) and formaldehyde (which is a carcinogen used as embalming fluid and is not eliminated from your body through the normal waste filtering done by your liver and kidneys). It's been linked to birth defects, cancers, brain tumors, and weight gain.

Sucralose (Splenda), another common artificial sweetener used in chewing gum, was approved by the US Food and Drug Administration (FDA) based on only two human studies, the longest of which lasted only four days – even though animal studies found the sweetener was associated with decreased red blood cells (a sign of anemia), male infertility, enlarged kidneys, spontaneous abortions, and an increased death rate. You might also be surprised to learn that consuming artificial sweeteners can cause distortions in your biochemistry that may actually make you gain weight.

Studies looking at this issue show very clearly that artificial sweeteners may actually cause greater weight gain than sugar by stimulating your appetite, increasing carbohydrate cravings, and stimulating fat storage. Several years ago, I wrote a book called Sweet Deception, in which I expose the many concerns related to the consumption of artificial sweeteners. If you want to learn more, this book is an excellent place to start – especially if you're in the habit of chewing sugar-free gum.

Chewing Gum Ingredients to Avoid

Artificial sweeteners are only one reason to avoid chewing gum. Most brands also contain additional chemical ingredients that do not belong in your body. There are natural chewing gum brands on the market that do not contain these questionable ingredients, so if you must chew gum, look for these. However, keep in mind that even natural chewing gum will pose risks from excess chewing, including TMJ, digestive issues, and more.

1. BHT (Butylated Hydroxytoluene)

BHT is so toxic it's already been banned in many other countries. In the US, it's often used as a preservative in chewing gum and other processed foods. BHT has been linked to organ system toxicity, including kidney and liver damage, hyperactivity in children, and may be carcinogenic.

2. Calcium Casein Peptone (Calcium Phosphate)

Found primarily in Trident gum, it's thought this ingredient may be used as a whitening agent or texturizer. As a highly processed milk derivative, little is known about its long-term ingestion, although casein was previously linked to baby formula poisonings in China and is a well-recognized trigger of autoimmunity.

3. Gum Base

It's quite a mystery what "gum base" is actually made out of, but the investigators found it's usually a blend of elastomers, resins, plasticizers, and fillers. Most manufacturers do not reveal more specifics than this. After all, why would they want you to know that you're potentially chewing on petroleum-derived paraffin wax, polyvinyl acetate (carpenter's glue) and talc, all of which are linked to cancer.

4. Titanium Dioxide

Titanium dioxide is often used as a whitening agent in chewing gum, but it's been linked to autoimmune disorders, asthma, and Crohn's disease and is potentially carcinogenic – especially in its nanoparticle form. One study found children are highly exposed to titanium dioxide in confections, with chewing gum containing the highest levels.

Why Are You Chewing Gum?

I generally recommend that you shouldn't chew gum or if you do use gum, use it very rarely or right before a meal when the acid and enzyme stimulation may actually be beneficial. If you'd like to give up gum chewing but are finding it difficult, consider why you're doing it. Below are several common reasons why people chew gum, along with alternative options to help you kick the habit.

• For stress relief: Try these eight stress-relief tips instead, along with the Emotional Freedom Technique (EFT), which is based on the concept that a vital energy flows through your body along invisible pathways known as meridians. EFT stimulates different energy meridian points in your body by tapping them with your fingertips, while simultaneously using custom-made verbal affirmations.
• To freshen your breath: Carry a toothbrush and toothpaste with you so you can brush your teeth even when you're on the go. A natural breath spray also works well for this purpose.
• To overcome food cravings: The tapping and positive affirmations of EFT are frequently effective at reducing food cravings.
• For the flavor: If you're chewing gum because you're hooked on the flavor, remember that both artificial and natural flavors are trying to simulate the flavors that nature readily provides. For healthier flavorful options, try sipping on a glass of water infused with fresh mint leaves, cinnamon, or citrus fruit.

[via Mercola.com]

Is Sugar Addiction Why So Many January Diets Fail?

 We've survived the stretch between Thanksgiving and New Year's Day, when rich, sweet treats come at us non-stop. Now is the season of reform, when gym memberships, cleanse books and weight-loss plans sell like gangbusters.

The cycle has become so predictable, and disheartening, as our collective motivation to change our ways dissolves by February like a sugar cube in a glass of champagne. I've certainly done my fair share of January food-restriction experiments that fizzled at the first sign of a Valentine's Day candy heart.

For me, it's refined sugar, pure and simple, that, over time, I've identified as the food I would most love to be able to resist.

This year, I vowed to seek out new ways to stay out of the drawer my colleague keeps stocked with chocolate bars of all brands and sizes — an alluring stash stored right next to my desk.

I'm not alone in singling out sugar and the undue power it wields over me, according to researchers.

Over the last few years, scientists who study the way food influences our brains and bodies have been moving toward a consensus that sugar is addictive. Not everyone agrees or is willing to come out and say it yet. But as anti-sugar crusader Robert Lustig of the University of California-San Francisco noted in a recent piece for TheAtlantic.com, the research is suggesting that we want sugar even more than we want fat.

Nicole Avena, a neuroscientist at Columbia University, has shown in lab experiments with rats how overeating of palatable foods (like sugar) can produce changes in the brain and behavior that resemble addiction.

About 11 percent of the population meets the criteria for food addiction, Avena says — and most say they're hooked on carbohydrates. To make the case to the general public, Avena has just published a book, Why Diets Fail, which she wrote with John Talbott, an author who recently went from borderline obese to fit by cutting sugar and most starches from his diet.

They offer a simple explanation for why many of us fail in our efforts to reform: We're addicted to refined sugars and carbs, and we don't have a good enough plan to fight them. They then lay out an eight-step plan for freeing ourselves from the vise and surviving the perilous withdrawal period.

Ashley Gearhardt, a psychologist at the University of Michigan who runs the Food and Addiction Science and Treatment lab, is a bit more cautious about comparing sugar to drugs like nicotine and alcohol. She says the addiction jury is still out on sugar. We still need to better understand whether people addicted to sugar experience tolerance and withdrawal in the same way they would with drugs, she says.

But, she says, the conventional advice of moderation will definitely not work for everyone.

"The majority of people will be able to moderate sugar," says Gearhardt. "But many people repeatedly fail when they try moderation."

Those people, according to Avena and Talbott, are good candidates for their plan, which boasts the prospect of a permanent break-up with sugar.

Eliminating sugar from the diet forever may sound draconian to some, given just how prevalent desserts and sweet treats are in our environment and our culture. But Gearhardt agrees with Avena that for some, it's better to make a consistent lifestyle change than to flip-flop.

"What we see from the animal models is that the most potent way to train the brain for addiction is when things become intermittent," says Gearhardt. For those with strong sugar cravings, she says, the allure can be like gambling — the fact that you don't do it every day makes you more likely to double-down when you do get the opportunity. "You're flipping between extremes."

Some self-identified sugar addicts have managed to eliminate it from their diets, and those who are successful swear by it.

"I have not had refined sugar or flour in about 15 years, and I do not feel deprived," Michael Prager, a journalist who writes and speaks on food addiction, tells me. "I just found that life was better without it."

Health authorities agree that Americans' current habit of consuming an average of 22 teaspoons, or 110 grams, of sugar per day is too much. The American Heart Association suggests that women consume no more than 6 teaspoons (30 grams) a day, and men limit themselves to 9 teaspoons (45 grams) a day.

I doubt I'm consuming 22 teaspoons a day — I'm not a soda drinker, nor do I binge on cookies or ice cream. But regardless of whether the quantity you consume is excessive by these standards, if you're like me, the frequency and strength of the sugar cravings alone may be enough to drive you to seek help.When I eat sugar, I can feel something devilish turn on in my brain: a voice saying, "More, more, more."

So I asked Gearhardt and Prager for their tips on how to conquer sugar cravings. I also referred to Avena and Talbott's book, Why Diets Fail. Many of their tips overlapped, so I've compiled them here.

• If you think you are highly sensitive to sugar, then trying to have just a little may be worse than having none at all, because it could keep the sensitivity alive, says Prager. Instead, try to eliminate it entirely for at least three weeks to see if the cravings fade.

• When embarking on a sugar-free mission, try to keep the long-term goals at the forefront of your mind. Keep reminding yourself of how much you'll enjoy feeling stronger and healthier, or how you'll enjoy better-fitting clothes.

• Take a week or two to monitor exactly when the cravings hit. Then figure out what the cues are — like stress, boredom, emotional downers or the need for a distraction.

• In these moments when the cravings hit, pause and think about what you need or do not need to eat at the moment. Are you actually hungry? Can you fulfill the need another way, like taking a quick walk?

• Find new foods that are rewarding, like new kinds of nuts and fruits, and keep them around. "Our environment always shoves in our face hyper-rewarding foods, and we can't control that," says Gearhardt. "We can keep foods we do like around, so that if we find ourselves in a bad mood, with cravings, we're not setting ourselves up to fail."

• Exercise. A recent brain imaging study found that cardiovascular activity may repair the part of the brain affected by food addiction. It also found that people who exercise regularly had a lower "reward response" to images of palatable food.

Still, these strategies may not work for everyone. If you feel like you're white-knuckling it and it's just too hard, Geardhardt recommends seeking professional help from food addiction specialists.

[via the salt]

Top 10 Inflammatory Foods to Avoid

Stay clear of these inflammation-causing foods to instantly upgrade your health.

According to statistics from the World Health Organization, about 12.9 million people worldwide died from some form of cardiovascular disease in 2004. Each year, the World Cancer Research Fund estimates that some eight million people died from cancer. Heart disease and cancer, the deadly manifestation of chronic inflammation, are expected to remain as the leading causes of death in developed countries for many years to come.

But study after study shows that the risk of heart disease and cancer are modifiable by our lifestyle choices which include the food we choose to eat each day. With every bite we take, we’re either balancing the pro- and anti-inflammatory compounds in the body, or tipping the scale to one end.

To shift the balance to your favor, other than incorporating more natural anti-inflammatory foods in your diet, it is also equally important to avoid or cut down on foods which are known to promote inflammation. Here, we look at the top ten foods which set the stage for inflammatory diseases:

1. Sugars

Pro-inflammatory Agent: Excessive sugar intake causes tooth decay and has been linked to increased risks of obesity, inflammation and chronic diseases such as metabolic syndrome and type 2 diabetes. Recently, it has also finally been proven that sugar, as well as dairy, are the causes of acne.
Find them in: Sugar-sweetened beverages like soft drinks, fruit drinks and punches are some of the major sources of dietary sugars that many have overlooked. Do you know that drinking a can of Coke is as good as sucking ten sugar cubes? Other obvious sugar-loaded foods to avoid or at least limit include pastries, desserts, candies and snacks. And when you are looking out for sugar in the ingredients list, note that sugar has many names: corn syrup, dextrose, fructose, golden syrup, maltose, sorghum syrup and sucrose are some of the creative names used.
Inflammation-dousing Substitute: Got a sweet tooth? Opt for natural sweeteners like stevia, honey, or blackstrap molasses to flavor beverages and foods modestly. Natural sugars found in fresh or dried fruits and fruit preserves with no added sugar are also great choices. Not only do they give you the sweetness you crave, fruits also supply you with vitamins, antioxidants and fibers that you won’t find in sugary foods and drinks. Dates, figs, persimmons, kiwis, tangerines and various types of berries are some of the natural healthy snacks you can sink your teeth into.

2. Common Cooking Oils

Pro-inflammatory Agent: Common vegetable cooking oils used in many homes and restaurants have very high omega-6 fatty acids and dismally low omega-3 fats. A diet consisting of a highly imbalanced omega-6 to omega-3 ratiop romotes inflammation and breeds inflammatory diseases like heart disease and cancer.
Find them in: Polyunsaturated vegetable oils such as grape seed, cottonseed, safflower, corn and sunflower oils. These industrial vegetable oils are also commonly used to prepare most processed foods and takeaways.
Inflammation-dousing Substitute: Replace your omega-6-saturated cooking oils with macadamia oil, extra virgin olive oil, or other edible oils with a more balanced omega-6 to omega-3 fatty acids ratio. Macadamia oil, for instance, has an almost one-to-one ratio of omega-6:3 fats, and it is also rich in oleic acid, a heart-healthy, monounsaturated fatty acid.

3. Trans Fats

Pro-inflammatory Agent: Trans fatty acids are notorious for their double whammy effect: they increase the levels of ‘bad’ cholesterol, while lowering levels of the ‘good’ cholesterol. But that is not all they can do. They have also been found to promote inflammation, obesity and resistance to insulin, laying the ground for degenerative illnesses to take place.
Find them in: Deep fried foods, fast foods, commercially baked goods and those prepared with partially hydrogenated oil, margarine and/or vegetable shortening. Note that items that list 0g trans fats on the label may still contain some amount of these toxic fats. This is because in the US, the government allows items containing less than 0.5g of trans fats to be declared as trans-fat free. Commercially prepared peanut butter is one good example. Your best bet is to read the ingredients list and make sure partially hydrogenated oil or vegetable shortening is not used.
Inflammation-dousing Substitute: Look for alternative products that contain no trans fats, and that do not have partially hydrogenated oil or vegetable shortening in the ingredients list. When in doubt, assume that all commercially prepared foods contain trans fats unless stated otherwise.

4. Dairy Products

Pro-inflammatory Agent: As much as 60% of the world’s population cannot digest milk. In fact, researchers think that being able to digest milk beyond infancy is abnormal, rather than the other way round. Milk is also a common allergen that can trigger inflammatory responses, such as stomach distress, constipation, diarrhea, skin rashes, acne, hives and breathing difficulties in susceptible people.
Find them in: Milk and dairy products are as pervasive as foods containing partially hydrogenated oil or omega-3-deficient vegetable oil. Apart from obvious milk products like butter and cheese, foods with hidden dairy content include breads, cookies, crackers, cakes, cream sauces and boxed cereals. Scanning the ingredients list is still the safest way to suss out milk.
Inflammation-dousing Substitute: Kefir and unsweetened yogurt are acceptable in moderation for those who are not allergic to milk. They are easier on the stomach as the lactose and proteins in the milk have been broken down by beneficial bacteria and/or yeasts.

5. Feedlot-Raised Meat

Pro-inflammatory Agent: Commercially produced meats are feed with grains like soy beans and corn, a diet that is high in inflammatory omega-6 fatty acids but low in anti-inflammatory omega-3 fats. Due to the small and tight living environment, these animals also gain excess fat and end up with high saturated fats. Worse, to make them grow faster and prevent them from getting sick, they are also injected with hormones and fed with antibiotics. The result is one piece of meat which you and I shouldn’t be eating.
Find them in: Unless otherwise stated, most, if not all, beef, pork and poultry you can find in the supermarkets and restaurants come from feedlot farms.
Inflammation-dousing Substitute: Organic, free-range animals that are fed a natural diet such as grasses instead of grains and hormones contain more omega-3 fats. Having more room to roam freely, they are also leaner and contain less saturated fats.

6. Red Meat & Processed Meat

Pro-inflammatory Agent: Researchers at the University of California San Diego School of Medicine found that red meat contains a molecule that humans don’t naturally produce called Neu5Gc. After ingesting this compound, the body develops anti-Neu5Gc antibodies – an immune response that may trigger chronic inflammatory response. Low-grade, simmering inflammation that won’t go away has been linked to cancer and heart disease. The link between processed meat consumption and cancer is even stronger. In the 2007 report by the World Cancer Research Fund and the American Institute for Cancer Research, processed meat has been stated as a convincing cause of cancers of the colon and rectum, and possibly of the esophagus and lungs too. Processed meat includes animal products that have been smoked, cured, salted or chemically preserved.
Find them in: Common red meats are beef, lamb and pork, while processed meats include ham, sausage and salami.
Inflammation-dousing Substitute: You don’t need to avoid red meat totally, though the same thing cannot be said for processed meat. No amount of processed meat is safe. Replace the bulk of your red meat with organic vegetables, poultry and fish, and relegate red meat to a weekly treat. When you do eat red meat, remember to choose lean cuts and preferably, that of grass-fed animals. To reduce the formation of heat-generated food contaminants, it is also advisable not to overcook your meat and use moist heat cooking like stewing and boiling more often than high-temperature dry heat methods such as grilling and frying.

7. Alcohol

Pro-inflammatory Agent: Regular high consumption of alcohol has been known to cause irritation and inflammation of the esophagus, larynx (voice box) and liver. Over time, the chronic inflammation promotes tumor growth and gives rise to cancer at the sites of repeated irritation.
Find them in: Beers, ciders, liquors, liqueurs, and wines.
Inflammation-dousing Substitute: A refreshing and thirst-quenching glass of pure, filtered water, anyone? :) How about a cup of anti-aging and anti-inflammatory jasmine green tea? If you find the idea of swapping ethanol for water or tea implausible, at least limit your consumption to no more than one drink a day.

8. Refined Grains

Pro-inflammatory Agent: A lot of the grains we eat nowadays are refined. They are devoid of fiber and vitamin B compared to unpolished and unrefined grains that still have the bran, germ and the aleurone layer intact. This makes refined grains as good as refined sugars, which are practically empty calories. And like refined sugars, refined grains have a higher glycemic index than unprocessed grains and when they are consistently consumed, can hasten the onset of degenerative diseases like cancer, coronary disease and diabetes.
Find them in: Products made from refined grains are almost everywhere. The common ones are: white rice, white flour, white bread, noodles, pasta, biscuits and pastries. To make things worse, many products with refined grains undergo further processing to enhance their taste and look, and are often loaded with excess sugar, salt, artificial flavors and/or partially hydrogenated oil in the process. A prime example is boxed cereals which contain substantial amounts of added sugar and flavorings.
Inflammation-dousing Substitute: Go for minimally processed grains if you are not gluten intolerant or allergic to grains. If you are an avid bread or pastry maker, invest in a grain mill to produce your own flour. It will be much fresher than the stale grain found in stores. When buying cereals or other products made from grains, don’t take the words on the packaging for granted. Just because the box says whole grains, it does not mean the grains inside are 100% intact. The problem is due to a lack of an internationally accepted definition for the word ‘whole grain’. When in doubt, if it does not look close to its natural state, don’t buy it.

9. Artificial Food Additives

Pro-inflammatory Agent: Some artificial food additives like aspartame and monosodium glutamate (MSG) reportedly trigger inflammatory responses, especially in people who are already suffering from inflammatory conditions such as rheumatoid arthritis.
Find them in: Only packaged foods contain artificial food additives. If you need to buy them, read the labels carefully and weigh your risks. If you order Chinese takeaways, make sure you have the option to ask for no MSG. Otherwise, look elsewhere.
Inflammation-dousing Substitute: Besides limiting the consumption of processed foods, use anti-inflammatory herbs, spices or natural sweeteners to add flavor to your dishes instead of relying on food additives.

10.  [Fill in the Blank]

Pro-inflammatory Agent: Why is this blank? Because it is meant for you to fill in with the food that you are sensitive to. Many people are sensitive to certain foods but are totally unaware of it. Unlike food allergies whereby symptoms usually come fast and furious, symptoms caused by food intolerance may take a longer time to manifest. Consequently, when symptoms of food intolerance do appear, they are often brushed off as common minor ailments such as tiredness and headaches. But repeated, long-term exposure to food that irritates can cause inflammation and lead to chronic disease.
Find them in: Common food allergens are gluten, milk, nuts, eggs and nightshade vegetables. Contrary to common belief, it is possible to develop an allergy to the foods that you eat often.
Inflammation-dousing Substitute: If you suspect that a particular food may be responsible for your food intolerant response, try avoiding it completely for about two weeks and monitor your reaction. At the end of the abstinence period, re-introduce the food back into your diet. If you are in fact incompatible with it, you should be able to notice the difference in how you feel easily.

[via The Conscious Life]

How to Ditch Your Cravings for Sugar, Salt, and Fats

According to a recent article in the New York Times, “Food Corporations Turn to Chefs in a Quest for Healthy Flavor,” Big Food companies like PepsiCo, Kellogg’s, and even fast food giants like Taco Bell, are changing their ways in response to the increasing public demand for healthier food options. To improve their image as healthy food manufacturers, Big Food corporations have called upon top chefs to help them create healthy menu makeovers, infusing real, fresh, whole food into old recipe favorites.

Why is this happening now? Intense pressure brought on by politicians and their constituents (you and me!) has given these food manufacturers no choice but to respond to the public outcry for healthier food. It’s no longer enough for these companies to earn a profit by selling food that tastes good. People are beginning to use the power of the pocketbook to show these companies that the food they sell must also be nutritious.

That’s because people everywhere are waking up. They are beginning to see the dangers of genetically modified ingredients and all the sugar, salt, and fats hidden in our food supply. From fancy restaurants to fast food chains, chefs are catching on that people want their food to make them feel good, not just while they are eating it but hours, days, and years afterward.

Really, this news shouldn’t make the headlines. This is common sense! Paying for food that makes us sick is as crazy as shooting ourselves in the foot.

Big Food is finally getting the message and getting on board.

But remember, no processed or fast food option will ever be better than a healthy home-cooked meal. The best way to ensure you are eating the highest quality, most nutritious food possible is to prepare your own food in your own kitchen. We are all chefs. You don’t have to be trained at Le Cordon Bleu to know your way around a kitchen. You just need a little knowledge, some imagination, and a sense of adventure.

A desire for real food is a fundamental part of our basic biological blueprint. Given the chance, our taste receptors will naturally gravitate toward the inherent sweetness found in vegetables, fruits, and even nuts and seeds.

So, how do you reprogram your taste buds to ditch the cravings for sugar, salt, and fats? You can start by eating real, fresh, whole foods. Avoid fake, commercialized foods that come in convenience packages or are made in a lab.

Here are 10 more tips to get you excited about ditching the sugar, salt, and fats:

1. Sauté or roast your veggies to bring out their natural sweetness. Properly searing your chicken or meat brings out the inherent sweetness by way of the Maillard reaction. This is a fancy name for what happens when you create that nice, brown crust on your meat.
2. Play with herbs like cilantro, parsley, dill, basil, and oregano to add flavor and phytonutrients! Finish a meal by adding fresh herbs before plating or serving. This last-minute addition kicks the flavor up a notch!
3. Healthy fats found in avocado, coconut, and tahini not only increase the flavor of your meal, they also add that creamy, luscious texture found in many rich foods.
4. Try creating a savory, umami (Japanese for “delicious”) flavor. Add moderate amounts of tamari, umeboshi plum paste, balsamic vinegar, tomato paste, dried mushroom, or sea vegetables to your next stew, soup, sauce, or stir-fry.
5. Cinnamon, allspice, nutmeg, clove, ginger, and even cayenne or chipotle pepper powder are all extremely flavorful additions to a meal. Spices like these excite your taste buds and grab your attention. This is helpful, because, as studies show, when we are focused on actually tasting our food rather than mindlessly gobbling it up, we actually need less food to feel satisfied.
6. Befriend some kitchen must-haves like real vanilla extract or vanilla bean or coconut butter. Or use common, every-day foods like lemons in some creative ways. For example, use lemon zest to add real zing to any meal!
7. For the most flavor, eat seasonally and locally. Canned or packaged foods or foods that have traveled great distances in the back of a truck just can’t compare to the succulence of a fresh piece of locally grown fruit.
8. Check your hydration. Digestion starts in your mouth with your saliva, which helps us taste all the magnificent flavor in food. If you are dehydrated and not producing enough saliva, you won’t really be able to enjoy your food.
9. Check your medications. Believe it or not, most medications interfere with the body’s ability to taste and smell. Some of them can even create an unpleasant metallic taste in the mouth. Wondering how you might decrease the number of pills you take? Learn more about functional medicine.
10. Got nutrition? Nutrient deficiency is an important cause of improper taste perception. A lack of certain vitamins and minerals can markedly impair your ability to smell and taste food. Most Americans have several nutrient deficiencies, but there is one in particular that can especially keep you from enjoying your next meal: zinc. Try adding foods like oysters, pecans, sunflower seeds, and lentils to increase your daily intake of this important mineral. 

[via Organic Connections]

Stevia: Good or Bad?

Sugar is one of the most dangerous ingredients on the market. It’s addictive, added to almost every processed food, and will make you overweight, depressed and sick if you eat too much. In fact, Americans eat close to 130 pounds of the stuff per person per year (4 times more than the recommended daily allowance), likely because it is so addictive. That’s why it’s exciting to know there are alternative sweeteners made in nature, like “stevia,” that don’t wreak havoc on your health – or do they? That’s what I went on a quest to find out. Here’s what happened…

What Is Stevia? 

For those of you that are hearing about stevia for the first time, it is a plant that is typically grown in South America, and while its extract is 200 times sweeter than sugar, it does not raise blood insulin levels. That’s what makes it so popular. However in 1991 the FDA refused to approve this substance for use due to pressure from makers of artificial sweeteners like Sweet n’ Low and Equal (a one billion dollar industry). But in 2008, the FDA approved the use of rebaudioside compounds that were derived from the stevia plant by Coca-Cola (Cargill) and PepsiCo – hmmm doesn’t that sound suspicious? Not until a major food company got involved did stevia become legal, and only after it had been highly processed using a patentable chemical-laden process…so processed that Truvia (Coca-Cola’s branded product) goes through about 40 steps to process the extract from the leaf, relying on chemicals like acetone, methanol, ethanol, acetonitrile, and isopropanol. Some of these chemicals are known carcinogens (substances that cause cancer), and none of those ingredients sound like real food, do they?

The whole leaf stevia that you can grow in your backyard (and has been used for centuries in countries like Brazil and Paraguay) remains a non-approved food additive by the FDA. However, rebaudioside A (the stevia extract) that was approved by the FDA has not been used for centuries and long term human health impacts have not been studied and are still unknown. The sweetener/sugar industry wields powerful influence over what is ultimately approved at the FDA, and this is just another example where they are influencing decisions that don’t make sense. How can a chemically derived extract be deemed safe in processed food and a plant from mother nature not?

What Kind Of Stevia To Avoid

The 40-step patented process used to make Truvia should make you want to steer clear of this stevia product alone, but there are two other concerning ingredients added (not only to Truvia but other stevia products as well). First, erythritol is a naturally occurring sugar that is sometimes found in fruit, but food manufacturers don’t actually use the natural stuff. Instead they start with genetically engineered corn and then go through a complex fermentation process to come up with chemically pure erythritol. Check out the manufacturing process below:

“Natural flavors” is another ingredient added to powdered and liquid stevia products, likely due to the fact that once the stevia leaf is processed it can develop a metallic taste. Manufactured natural flavor is contributing to what David Kessler (former head of the FDA) calls a “food carnival” in your mouth. This makes it difficult to stop eating or drinking because the flavors they have synthesized will trick your mind into wanting more and more. When companies use manufactured flavor, they are literally “hijacking” your taste buds one-by-one; that’s why I recommend putting products that contain “natural flavors” back on the shelf.

“Stevia in the Raw” sounds pure and natural, but when you look at the ingredients the first thing on the label is “dextrose” – so it’s certainly not just stevia in the raw. And Pepsi Co’s “Pure Via,” also pictured above, isn’t exactly pure either with this ingredient being first on the label, too. Dextrose is a sweetener that’s also derived from genetically engineered corn and has a long complicated manufacturing process, just like erythritol.

Even certified organic stevia can have sneaky ingredients added, like this one above which has more organic agave inulin than the stevia extract itself. Agave inulin is a highly processed fiber derivative from the blue agave plant. Also on the ingredient list is an item you are probably familiar with from those little packets sometimes found in boxed goods – silica (pictured). It is added to improve the flow of powdery substances and is the same ingredient that helps strengthen concrete and creates glass bottles and windowpanes. It may cause irritation of the digestive tract (if eaten) and irritation of the respiratory tract (if accidentally inhaled). While it is non-toxic and probably won’t kill you in small quantities, it’s definitely not a real food ingredient I would cook with or that I want to be putting in my body.

How To Choose The Right Kind Of Stevia

Luckily there are ways to enjoy this sweet leaf closer to its natural state… because let’s be honest, the no-calorie artificial sweeteners out there are really dreadful, and no one should consume them (check this post for the low-down on those). So here’s what you can do:

1. Buy a stevia plant for your garden (luckily it’s totally legal!) or purchase the pure dried leaves online – you can grind up them up using a spice grinder (or use a mortar and pestle) for your own powdered stevia.
2. When choosing products already sweetened with stevia, look for “whole leaf stevia” on the ingredient label. For example my favorite protein powder is made with “whole stevia leaf” instead of rebaudioside a or stevia extract.
3. Add fresh or dried leaves directly to tea or drinks for natural sweetness (note the straight stevia leaves are only 30-40 times sweeter than sugar, vs. 200 times using the extract).
4. Make your own liquid stevia extract (see graphic below for recipe).
5. If you are not up for getting a stevia plant of your own or making your own extract, remember to look for a stevia extract that is 100% pure without added ingredients (Trader Joe’s has a version in a small bottle).

And when all else fails, choose a suitable alternative and forget stevia altogether. Lisa uses honey and pure maple syrup, and I personally prefer coconut palm sugar, since it is low glycemic (making it more diabetic friendly) and one of the most natural unprocessed forms of sugar available. It is naturally high in amino acids – has 10,000 times more potassium, 20 times more magnesium and 20 times more iron than conventional sugar. I use it all the time in my baking, from pound cake to muffins to a recent delicious cookie that is low in sugar  - check out all those recipes here!

[via FoodBabe]

The Essential Guide to a Non-GMO Halloween

It’s that time of year when Halloween costumes are being conjured up and the kids are making their Halloween plans. Begin your planning now to help ensure that your children have a Halloween that is both fun and healthy. Kids love Halloween because it is full of wonderful sweet treats and surprises. Unfortunately, these treats are often loaded with unsafe ingredients that would make even the most frightful ghoul scream. Green Halloween and the Non-GMO Project have teamed up to help you sort through the junk food and source fun treats that are free of Halloween horrors!

10 GMO Ingredients in Halloween Candy:
1. Sugar (GMO sugar beets)
2. High fructose corn syrup (GMO corn)
3. Corn starch (GMO corn)
4. Soy lecithin (GMO soy)
5. Soybean oil (GMO soy)
6. Modified food starch (GMO corn)
7. Fructose, dextrose, glucose (GMO corn)
8. Cottonseed oil (GMO cotton)
9. Canola oil (GMO canola)
10. “Other” ingredients: isolates, isoflavones, food  starch, vegetable oil

Choose Non-GMO Project Verified Treats for the Trick-or-Treat Basket:
• Clif Bars
• Nature’s Path Crispy Treats
• Endangered Species chocolates
• Bakery on Main granola bars
• Funky Monkey snacks
• Garden of Eatin’ chip snack bags
• HomeFree cookies
• Yogavive snacks
• Licious Organics snacks
• Pro Bar snack bars
• Pure Organics snacks
• Righteously Raw bars
• Tasty Brand snacks
• Theo Chocolates

Other Fun Alternatives: 
You may want to consider giving away goodies or serving foods that are peanut-free, gluten-free, dairy free and/or egg free. These are some of the most common food allergens with 1 in 13 kids suffering from food allergies. Limiting highly allergic foods is one way to ensure that Halloween is safe and fun for everyone. 

Does your child want to go door-to-door, but you don't want them to consume ALL the candy they receive? Consider establishing a points system and letting your child trade their candy in to earn points toward a special gift or activity. Dentists across the country also take part in the Halloween Candy Buy Back Program in which uneaten candy is collected (usually at $1/lb) and sent overseas to American Troops. 

About Green Halloween: A national initiative to create a healthier and more “EEK-O-friendly” Halloween. Launched by a motherdaughter team in Seattle of 2006, the program has sparked a green holidays revolution by inspiring families, communities, product brands and retailers to do their part to make child and Earth-healthy traditions easy, accessible, affordable and fun.

The Non-GMO Project is a nonprofit organization committed to preserving and building sources of non-GMO products, educating consumers, and providing verified non-GMO choices. The Non-GMO Project offers North America’s ONLY third party verification for products produced according to rigorous best practices for GMO avoidance.