Dirty Dozen Guide to Food Additives

How safe are the artificial colors
and dyes added to candy? Would it surprise
you to hear they're banned throughout Europe?

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  Many of us have been exposed to the Dirty Dozen and the Clean 15 'clean eating' lists. I've previously written about both of them several times.

  The Dirty Dozen are fruits and vegetables we should always buy organic (if you're trying to avoid pesticides, etc), while the Clean 15 are foods that are okay to buy conventionally (many times, produce that has thick skins or rinds).

  Unfortunately, our entire diet is not made up of only produce. For convenience's sake, processed foods are a part of our daily lives. Foods we buy in a box (meaning, they're processed), come with a plethora of added ingredients.

  Wouldn't it be nice to know what ingredients we should really try to avoid -- just like those pesticides found on produce?

Cured meats contain nitrates and nitrites.

  The Environmental Working Group (EWG), the same group that publishes the Clean 15 and Dirty Dozen, followed through, and released the first Dirty Dozen Guide to Food Additives.

  The list does exactly what it sounds like it does: identifies the top food additives that are harmful and why consumers should avoid eating foods that contain these additives.

  There are over 10,000 additives allowed in the US Food Supply. Most of the additives identified for the dirty dozen are controversial because they are generally recognized as safe in the US, but are known carcinogens or disruptors, and are banned or restricted in other countries around the world.

DIRTY DOZEN GUIDE TO FOOD ADDITIVES:

1. Nitrates and nitrites -- very common; found in cured meats, can react to form cancer-causing compounds
2. Potassium bromate -- used in bread and cracker dough; a known carcinogen
3. Propyl paraben -- a weak synthetic estrogen found in tortillas and muffins
4. Butylated hydroxyanisole (BHA) -- very common; found in chips, cured meats, etc; categorized as a possible human carcinogen
5. Butylated hydroxytoluene (BHT) -- chemical cousin to BHA
6. Propyl gallate -- preservative found in edible fats
7. Theobromine -- found in chocolate
8. Secret flavor ingredients -- 'artificial' or 'natural' flavors; mostly synthetic chemicals that can contain 100 different substances (that do not have to be disclosed by the manufacturer)
9. Artificial colors -- used to increase the appeal of a foods with little nutritional value; are banned throughout Europe because of effect on children
10. Diacetyl -- in microwave popcorn, yogurt, cheeses, etc; concerns over working closely with flavoring chemicals in food factories have been raised as of late
11. Phosphates -- most common additive -- found in over 20,000 products; leaven baked goods, reduce acid and improve moisture retention and tenderness in processed meats; concerns over cardiovascular/heart disease in high phosphate levels
12. Aluminum additives -- used as food stabilizers

  If you have further questions, follow the link to the EWG's guide to explore and learn more about the specifics of these additives and their health concerns.

  So what does this mean? From the looks of it -- as you walk down the grocery store aisles -- most of us are reading food labels these days anyways; the latest list from the EWG just gives us something specific to look for!

  There is a lot of information out there; the key is getting it. And once you have the information, it's up to you to do with it as you like!

LINKS:

Dirty Dozen Guide to Food Additives

Environmental Working Group (EWG)

RELATED POSTS:

Clean or Dirty? Produce Rundown

Supermarket Sweep

Produce Clean Up: Pesticide Removal

Clean or Dirty: Produce Rundown

Pears: clean, or dirty?

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  Time for an update! Originally I posted a Dirty Dozen/Clean 15 reminder in March of 2013, but as time goes on, things change.

  With 2014, new Dirty Dozen and Clean 15 lists have surfaced.

  The Environmental Working Group (EWG) publishes a shopper's guide to help consumers avoid high amounts of harmful pesticides on fruit and vegetables.

  The Dirty Dozen (known as the Dirty Dozen Plus, as of 2012) is a list made up of fresh fruits and vegetables that were found to have the highest amount of pesticide residues. Because of the high pesticide levels, it is recommended to always buy Dirty Dozen produce organically.

  On the other hand, the Clean 15 is a list of the 15 fruits and vegetables with the least amount of pesticide residues. Many of these items have thick skins or rinds that are pealed off, and never eaten, therefore it's not as imperative to buy them organically.

  To see the full list of pesticide residue found on produce, see the EWG's Shopper's Guide.

  So what do you do when your favorite fruit or veggie isn't on either list? I think that's up for you to decide.

  If I can find high-quality, well-priced items that lie just outside the Dirty Dozen, more often than not, I opt to buy them organic.

  Hope this reminder was just as helpful for you as it was for me!

 RELATED POSTS:

Making Organic More Affordable 

Organic vs. Conventional

LINKS:

Pesticides On My Produce?

EWG's 2014 Shopper's Guide to Pesticides on Produce

Subway Food Fight

Click to sign the petition!

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  I always try to find the right balance between sharing my own thoughts and things that are going on in my life, with things I come across that I think are worth sharing.

  You can go ahead and put today's entry into the 'things I think are worth sharing' category.

  Previously, I've written about the US Food Supply in comparison to the European food system.

  There are particular American companies that have made it a practice to alter their products' recipes for the European market (because of their usage of banned ingredients), meanwhile leaving the potentially harmful ingredients in the same foods distributed in the US.

Why the altered recipes?
  Many times, recipes are changed because a banned (in the European Union, that is) ingredient is used. For example, the US version of Betty Crocker Red Velvet cake has artificial colors, which are banned in the United Kingdom because they are linked to hyperactivity in children, food cravings, and obesity. In order for that product to be sold on European shelves, the recipe needs to be reformulated to match stricter foods laws.

  In the US, there are no such bans, so Betty Crocker leaves the questionable ingredient in, more-often-than-not because it is the cheapest way to produce the food.

  Other times, they alter the recipe in Europe simply to avoid a genetically modified organism label being slapped on their product. In the EU, GMOs are required to be labeled. To avoid that stigma, recipes are altered, and genetically modified ingredients are removed.

  So they can adjust their recipes for overseas distribution, but refuse to do the same for their American consumers.

  This happens across the board with processed foods -- from cereals, to candy, to chips. The recipes are altered to provide safer products for European consumers. While in the US, companies continue to produce their foods in the least expensive way, with little regard to public health (hello, FDA?).

Consumer action in action. It works!

  There's a woman who goes by the name Food Babe leading the charge against these companies. Don't let the cutesy nickname fool you, the Food Babe is one tough cookie. She takes these huge corporations head-on, and doesn't back down.

  In the last year alone, consumer interest, participation, and outrage has lead to Chipotle, Chick-fil-A, Kraft, General Mills (Cheerios), Gatorade, and even Johnson & Johnson to change their ways.

  They've become more transparent, and they've listened to the consumers. That's an incredible starting point.

The Food Babe versus Kraft Mac & Cheese
  Almost one year ago, the Food Babe set her sights on Kraft Macaroni and Cheese. In the US, the recipe contained the artificial food dyes Yellow 5 and Yellow 6. In the EU and UK, these dyes are not in Kraft Macaroni and Cheese because they are considered harmful and were removed due to consumer outcry.

  The Food Babe started a petition, over 300-thousand people signed it, and soon enough, Kraft listened to its challengers, and removed the artificial dyes from some of their products.

New Challenge
  Now, just last week, the Food Babe has re-focused on Subway and their breads.

Even Jimmy Fallon is in on the fight against yoga mat breads.

  She discovered that Subway makes bread with an ingredient called azodicarbonamide. This ingredient can be found in almost all the breads at Subway in the US, but not in Europe, Australia or other parts of the world.

  Azodicarbonamide is the same chemical used to make yoga mats, shoe soles, and other rubbery objects. Given those uses, it probably isn't meant for human consumption.

  Subway uses this ingredient as a bleaching agent and dough conditioner which allows them to produce bread faster and cheaper without considering the following health consequences and facts:

• The World Health Organization has linked it to respiratory issues, allergies and asthma. 
• When a truck carrying azodicarbonamide overturned on a Chicago highway in 2001, it prompted city officials to issue the highest hazardous materials alert and evacuate people within a half mile radius. Many of the people on the scene complained of burning eyes and skin irritation as a result.
• The U.K. Health And Safety Executive has recognized azodicarbonamide as a potential cause of asthma.
• When azodicarbonamide is heated, there are studies that show it is linked to tumor development and cancer.
• Not only is this ingredient banned in Europe and Australia, but you also get fined 450,000 dollars if you get caught using it in Singapore and can serve 15 years in prison.

  Go here to join over 90,000 others, and ask Subway to remove azodicarbonamide, because we deserve the same safer ingredients Subway serves in other countries.

  Subway has responded to the Food Babe, saying that they they would be removing azodicarbonamide from their breads 'soon'. However, they did not respond when asked for a timeline, or a new ingredient list.

Healthy versus Safe
  While none of these foods scream healthy, sometimes convenience takes precedence. And that's why many of these foods are consumed, because they are convenient.

  We all want to be able to make a nice home cooked meal for our families all the time. But sometimes, we're in a time crunch, or we're tired. It's in the those times, we might call on these products. So we might as well make sure they're safe, right?

  All anyone is looking for is a safe food supply. Why a recipe is deemed harmful in one country, yet allowed in another, is beyond me. That's a blog for another day.

  The foundation is there, the recipes have been altered around the world. Now, all we need is the execution in the US.

RELATED LINKS:
Ingredients Banned in Other Countries, Remain in US Food Supply
Subway Petition Update
Subway Petition

RELATED POSTS:
M&M Analysis: Altered Recipes in Europe Remove GMOs
Do You Know What GMOs Are?
Banned Foods We Eat Every Day

Banned Foods We Eat Every Day

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  Countless countries around the world have taken a much more proactive approach to regulating their food system, in comparison to how things work in the US.

  They've taken a more 'natural' approach, if you will. I say natural, in quotations, because here in the US, natural really doesn't mean much when it comes to food. It sounds like it should mean something: that a product is close to its natural state, unprocessed, no chemicals. But it doesn't.

  A result, of this more proactive approach to food systems, is that these countries around the globe have taken the initiative to ban food items they deem as harmful products. Something we also do in the US, but our 'banning bodies' must not agree with their counterparts.

  In many cases, those same products are not banned in the US. In fact, they're products we continue to consume on a regular, and far-too-frequent basis.

  I've made two graphics that detail the ten items in the US Food Supply that have not been banned from our shelves, even though they have been deemed harmful by much of the rest of the world.

  For me, in the previous ten years, I've spent the majority of my time overseas in Europe. During that time period, I grew accustomed to those stricter, more hands-on food laws. And I grew to appreciate them. A safer food supply was fine by me.

  In the summers, when I would return home to the US, it would take some adjusting, but not much. Summertime is relatively easy. Fresh fruits and veggies, barbecues; you can't go wrong there.

  Now that I'm living in the US full time again, and the summer crops have been picked clean, I'm having to relearn a few things. What food items I need to work to avoid, for example. What I have grown-used to not needing to think about, I am now having to put to the forefront of my mind.

  Hopefully these graphics help me, and you, decipher the foods we should be steering clear of. And hopefully, with stricter regulation, are things we won't have to concern ourselves with much longer.

  What do you think, would you like tighter food regulations? Are you happy with our food system? Who is responsible for putting safe, healthy food on our shelves?

  For more detailed information on the banned items and their effects, see the links below.

RELATED LINKS:
10 Banned Foods Americans Eat Every Day
11 Banned Ingredients We Continue to Eat

RELATED POSTS:
M&M Analysis: Altered Recipes For European Consumers
Banned Ingredients Remain in US

Everyone Needs a Treat

Need a treat?

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  Going too long without a treat is impossible. And I doubt I am alone in thinking that way. For me, never indulging in a cookie or two, ice cream, or crackers or chips is not an option.

  I've found an all or nothing mentality doesn't work too well. I need balance and routine. Even in my eating habits.

  As careful, and as conscientious as I am about how I eat, I always find room for an occasional treat or two! I'd go crazy otherwise.

  Giving yourself a break, indulging -- whatever you want to call it -- is a necessity in order to stay with your day-to-day routine. Long term dieting, if that's what you wish to call it, isn't possible.

No Chemicals, Please
  How you indulge, and how often you indulge is key. When it comes time for your treat, be picky!

  Calories and fat are okay. Chemicals are not! I know, in today's world, this is tough. The readily-available stuff -- the candy bars, the potato chips, the microwave popcorn -- is the easiest to get our hands on! But it's also the most damaging health wise.

  Not surprisingly, there are non-chemical options. You just have to look a little harder to find them.

Unreal comparison.

  For those with a sweet tooth (like me), check out Unreal Candy. They 'reinvente' your favorite candy, and make it with 100% REAL ingredients. No artificial junk, no corn syrup, no hydrogenated oil, no preservatives, no GMOs, and 50% less sugar.

  Cleaned up junk food. Worth a try if you ask me.

  If you find yourself reaching for a candy bar, make it an Unreal candy bar. Or there's Newman's Own Organics cookies. Or Eden Organic popcorn.

  The point is: there are options. And they go beyond M&Ms, Ritz Crackers, Doritos, and Orville Redenbacher's Popcorn. They are non-GMO, no chemical foods.

  Our body knows how to process calories, fats, and sugars. It doesn't, on the other hand, know what to do with chemicals. When we take the chemicals out of our snacks, it then becomes about the quantity -- how much we're eating of it (check out the podcast linked below for Jillian Michaels' talk of her 80/20% rule).

  Long story, short: pick a version of  your treat of choice that is not loaded with chemicals and/or trans-fat.

 Many times, this conversation leads to diet talk: the fad diet everyone is trying at the moment, what's working for your friend, and so on. Everyone wants to know, 'what should I be doing; what's the best diet?' 

Fill up with whole foods.

The Best Diet
  There is no 'best diet' per se.

  What I find valuable about each diet-of-the-moment is that they allow me to learn a little bit more about nutrition. If you do some research on your own, and try to learn about the various (and they are wide-ranging) ways of eating, you'll find yourself becoming educated on each and every one of them.

  You learn about food, and how it fuels you. You learn what works for you, and how your body reacts to various foods. We're all vastly different, and therefore we all react to eating habits and diets in different ways. You learn to value the quality of food.

  And most importantly, at least for me, it truly allows you to realize a balanced diet, filled with as many 'whole foods' as you can fit in, is the way to go.

  Check out this blog post from Precision Nutrition for great information about diet specifics.

  It's realizing it's a lifestyle choice, not a diet. Being healthy isn't a destination, it's a way to live.

Fads Come and Go
  Diets, gimmicks, and the popular workout-of-the-year don't last forever.

  Excluding entire food groups (such as fruit), one macronutrient or another (carbohydrates, for example), or strict demands with how to prepare food (raw food diet) are impossible diets to stick with for a prolonged period of time, let alone your entire life.

A little joke I dug up.

  To restrict yourself in such an extreme way is not a sustainable way of life.

  While you might go low-carb or paleo for four or five months, and see great results. Inevitably, we start going back to a more 'normal' way to eat. Those restricted foods are added back in, and that's when we run into trouble.

  The basics -- the well-rounded, whole food, in-moderation advices -- will last through time. If 'healthy' is a goal, habits and lifestyles have to be adjusted to match that goal. Again, it's a lifestyle, not a diet.

  We've all heard it, and it's true: Cleaning up your diet, limited processed foods, really will make you feel better, and be healthier -- even when you find yourself wandering towards the junk food aisle!

  Be conscientious and thoughtful about how you are eating, but don't forget to give yourself a break every once in a while too! It will make you more successful in the long run.

LINKS:

Jillian Michaels Podcast 4/29/2013
Enjoy Foods You Love Without 'Cheating'
Food Babe's Non-GMO Snack Brands
UNREAL Candy
Newman's Own Organics
Precision Nutrition: the Best Diet

6 Super Spices

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  Spices are an easy, and healthy, way to add immense flavor and taste to our food. They don't add calories, yet they pack some serious spice and seasoning. What is often overlooked in regards to spices are the tremendous health benefits that can be reaped by using a select few on a regular basis.

  Did you know that many spices naturally have anti-inflammatory properties and are powerful antioxidants? Check out these six super spices that not only add some flavor to your meal, but benefit your body as well! 

“Let food be thy medicine and medicine be thy food”  -- Hippocrates

A couple sprinkles a day can help keep the doctor away.

Dried Red Pepper:
  Capsaicin (the stuff that makes it spicy!) allows dried red pepper flakes to fight inflammation. Generally speaking, the hotter the pepper, the more capsaicin it contains. Capsaicin can also reduce the formation of blood clots by preventing platelets from clumping together, and help clear congestion.

  Dried red pepper flakes may lower the risk of skin and colon cancers, as well as type 2 diabetes. Some studies show it also helps people lose weight because the spicy flavor suppresses appetite.

  Try it on pasta or pizza. I even spice up my chicken with it every once in a while! However, if heat's not for you, you may want to pass on the dried red pepper flakes. 

Cinnamon:
  As I previously blogged, just 1/4 to 1/2 teaspoon of cinnamon a day can lower blood sugar levels, and helps type 2 diabetics lower LDL (bad) cholesterol and triglycerides.

  Like dried red pepper flakes, cinnamon also has anti-clotting and anti-inflammatory properties (ladies, it can help with cramps). Cinnamon is anti-microbial as well, and can help stop the growth of bacteria and fungus.

  Try cinnamon sprinkled on oatmeal, applesauce, or even in coffee.

Ground Cumin:
  Cumin is a potent anti-inflammatory and antioxidant (rich in vitamin C) that may help stop tumor growth. It can also aid with iron deficiency since each teaspoon provides 4 milligrams of iron.

  Cumin also facilitates the digestive process, as it activates the salivary glands in our mouths.

  Try cumin in tacos, on sauteed vegetables, or use it as a rub on meats. 

Your spice rack could aid your medicine cabinet.

Turmeric:
   Turmeric is a powerful anti-inflammatory, antioxidant, anti-carcinogenic food. It provides manganese, iron, vitamin B6, potassium, and fiber.

  Turmeric contains an active component called curcumin, which allows turmeric to have wide-ranging benefits. Regular use of turmeric reduces risks of prostate, skin, breast, colon, and stomach cancers. Childhood leukemia risks go down, and so do risks of heart disease and Alzheimer's.

  Try turmeric in soups, stews, lentils, or curry dishes.

Ginger:
   Ginger is renowned for effectively treating various gastrointestinal distresses. It can stop nausea and relieve heartburn and bloating. Research has also shown ginger to aid the relief of migraines and morning sickness.

  Try grating fresh ginger onto stir-fries, into salad dressings, or in lemonade or tea.
 
Nutmeg:
   Nutmeg, like cinnamon, has a variety of health benefits. It has anti-inflammatory and antibacterial properties, along with aiding with indigestion relief. If you have achy joints and muscles, or digestion problems, nutmeg might be beneficial.

  It has also long been used to help solve the age-old problem of insomnia. Try nutmeg powder in milk before bed to help get a good night's sleep.

  Nutmeg may also help fights listeria, E. coli, and salmonella according to research.

  Try nutmeg in soups of chicken dishes, or on sweet potatoes.

  As always, there's no need to go overboard, and dump piles of ginger or nutmeg into everything you eat (as too much of anything can cause harmful side effects)! But definitely check out the healthful benefits you could be missing out on. If there's something I've touched on that looks interesting, or might help you out, research it yourself, and give it a shot!

  At the very least, you'll add a little more flavor to your life, and discover new ways of cooking tired recipes. 

Let me know what you think!

RELATED POSTS:

Foods That Heal 

Cinnamon & Its Health Benefits

LINKS:
World's Healthiest Foods 

Altering Metabolism -- Foods and Habits that Influence Metabolism

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  When I want to learn something, I use it as an excuse to write a blog.

'In learning you will teach, and in teaching you will learn.'

  By explaining, by teaching, by writing a blog, it helps me gain a better understanding, a better grasp on the subject.

  Recently, I've made a few changes in my eating habits. Though, there have only been a few changes, I've found they've greatly affected my energy level throughout the day, and my overall 'feeling'. My energy levels are suddenly constant -- there are no peaks and valleys, and I generally feel better.

  So for me, that meant my metabolism has changed. The way my body is burning fuel has changed. It brought up the question: What is metabolism?

  People often say 'I have a slow/fast metabolism' But what does that really mean? To some degree, yes, we have a set metabolism. The levels of hormones our bodies produce are specific to each individual. That's why, comparison between people, in regard to metabolism and diet, is never a helpful strategy.

Metabolism
  Metabolism is our bio-chemistry, our hormonal makeup, our body chemistry. It dictates how our bodies burn fat, how many calories our bodies burn, muscle maintenance, how much fat you store or burn.

  Since our bodies synthesize hormones, we can affect them depending on our habits, and therefore, influence our metabolism. Certain hormones play a huge role in hunger, satiety, fat burning ability, and muscle maintenance.

  Simply stated, hormones help our bodies function properly. And depending on our goals, the foods we eat, and our day-to-day routines, can either positively, or negatively, affect our metabolism.

My plate has looked a lot like this lately.

  Certain foods and lifestyle habits are going to help create more of one hormone or another. So in researching how my body's metabolism was changing, I came across some helpful information. Here are some tips to decrease fat storage hormones, and increase fat burning hormones:

Insulin
  While I might be over-simplifying it, insulin is commonly referred as the fat storing hormone.

  Insulin's main job is to remove sugar (glucose) from the bloodstream, and convert it to something the body can use for energy. When we eat, (anything really -- a piece of bread, candy, a piece of fruit, or even protein), our pancreas produces insulin to convert it to usable energy. The more sugar we eat, the more insulin that is produced.

  One thing we don't want is a constant surge of insulin. An increase in glucose causes the body to store more body fat. More fat is stored, less is burned.

  Keeping our insulin levels as stable as possible is the goal. We can accomplish this by eating higher quality carbohydrates (complex carbs vs. simple carbs, whole grains vs. refined grains).

  Foods that are slow digesting (low GI foods), pass more slowly through the digestive system, gradually enter the blood stream, and keep insulin at a more consistent level. Slower digesting foods, or complex carbohydrates include quinoa, brown rice, whole wheat bread and pasta. High fibrous foods like beans, and vegetables and most fruits are also slow digesting foods.

  Fast digesting foods are those that pass quickly through your digestive system, and into your blood stream. Because they arrive so quickly, they drive up blood glucose levels causing insulin to spike so that your body can utilize the glucose. These foods include 'white' foods -- rice, bread, pasta, potatoes -- soda, most cereals, sports drinks, and candy.

  Limit the fast digesting foods as often as possible, and insulin levels will stay relatively stable throughout the day.

Nothing more relaxing than this -- Sardegna.

Cortisol
  Cortisol is most-commonly referred to as the stress hormone. It's also associated with triggering the 'fight or flight' response. When we experience stress, our adrenal gland releases cortisol. So obviously, the more stress we feel/experience, the more cortisol produced.

  Studies have linked cortisol to the storage of abdominal fat. And elevated, and more prolonged levels of cortisol in the bloodstream is also related to higher blood pressure, impaired cognitive function, decrease in bone density and muscle tissue, among other things.

  Cortisol is also known to leave us craving sugar and carbohydrates (which then lends itself to trigger the production of insulin).

  To naturally decrease cortisol levels: 1) sleep more (and keep a 'normal' sleep habits), 2) do any-and-every-thing possible to decrease stress (vacation, meditation, breaks in the work day, exercise).

  Find effective ways to manage stress. Easier said than done though, isn't it?

Serotonin

  Serotonin plays an important part in the regulation of learning, mood, and sleep. Known as the 'happy' hormone, serotonin has the opposite effect of cortisol. It calms us down, and helps drive down stress hormones. It also acts as a natural appetite suppressant.

  To encourage more serotonin production, eat folate (Vitamin B9)-rich foods. This includes:
lentil beans, garbanzo beans, dark leafy greens (kale, spinach), and asparagus.

  By changing my eating habits, my goal was not necessarily altering my metabolism. That was just an effect of altering my my diet. After reading these 'tips', you can probably guess my dietary changes came in the form of: more slow burning foods: less processed sugars, more legumes (beans), and a lot more vegetables.

  I am constantly amazed at the human body. And the way its functions and effects are interacted never cease to blow me away.

LINKS:

Jillian Michaels Podcast 4/15/2013

Complete Guide to Insulin

Foods High in Folate

Cinnamon and A Few Health Benefits

Cinnamon can help regulate blood sugar.

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  Anyone a fan of cinnamon? I like it, but can't say I use it all that much. Obviously, it might come to mind while baking (and cinnamon toast), but outside of that, it usually stays in the spice rack.

  Surprisingly enough, cinnamon (cassia cinnamon, specifically) has been found to have some powerful health benefits. Thanks to a tip from a recent followee on Twitter, @toddforcier, who suggested cinnamon helps stabilize blood sugar, I thought it'd be a worthwhile idea to investigate.

  It was also suggested to toss some cinnamon into your coffee. I was a bit skeptical, but tried it out one morning. And to my surprise, it was pretty good! Until recently, I'd been a milk and sugar girl. At some point, I outgrew the milk, and then finally the sugar. So putting a little cinnamon into my morning cup of Joe has been a nice change up on occasion.

  And if it has some added benefits? All the better!

(For all of Todd's health suggestions, search the hashtag MarchByExample (#MarchByExample) on Twitter. He had some great things to offer the entire month of March!)

  Here are some benefits of adding cinnamon to your diet:

• One of cinnamon's most impressive health benefits is its ability to improve blood glucose control.

Cinnamon in coffee -- surprisingly good!

  Regulating blood sugar is not just for diabetics. It's important for all of us, to keep from spiking and dropping throughout the day. Blood sugar irregularity can result in low energy, irritability, dizziness, drowsiness, and loss of consciousness, in extreme cases. If you struggle with these things controlling and regulating blood sugar levels might give you the ability to better meet the energy demand of your day to day life.

  For example, half a teaspoon of cinnamon a day has previously been shown to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels.

• Supporting digestive function (Cinnamon slows the emptying of your stomach to reduce sharp rises in blood sugar following meals, and improves the effectiveness, or sensitivity, of insulin).
• Relieving congestion.
• Relieving pain and stiffness of muscles and joints.
• Reducing inflammation and symptoms of arthritis (Honey and Cinnamon combined have been found to relieve arthritis pain).
• Helping to prevent urinary tract infections, tooth decay and gum disease (Cinnamon has anti-fungal properties).
• Relieving menstrual discomfort.
• Stimulating circulation with blood-thinning compounds (Cinnamon has an anti-clotting effect on the blood).

  Give cinnamon a try, and let me know what you think! Like any 'supplement', it's not a cure all (it will not substitute for proper diet and lifestyle choices). But if just a small amount each day can give us any benefit at all, why not give it a shot? It's worth noting that cinnamon can be toxic in very large doses, so no need to overdo it.

  Toss some in your coffee, instead of cream and sugar. Sprinkle some on top of plain yogurt. I bet you'll be surprised!

LINKS:

Cinnamon's Health Benefits

11 Healthy Benefits of Cinnamon

RELATED POSTS:

Foods That Heal 

Whole Foods & GMO Labeling

Whole Foods will require GMO labels by 2018.

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  It's become the popular thing. You could call it the trendy thing: GMO avoidance, and labeling.

  Most of you are well-aware that I am 100% behind sharing information about the US Food Supply, GMO labeling and transparency. It's imperative we know what is in the foods we are nourishing our bodies with (not to mention our kids').

  As word spreads about GMOs and their possible health and environmental effects, people around the country are becoming more and more fed up with the idea of not knowing what's in their food. Especially if it is potentially causing us harm. The cause is gaining more and more momentum. And that's a great thing.

  Roughly 90% of Americans think GMOs should be labeled. That is no new statistic, we've thought that for quite some time now. And around the world, 60 countries require labeling on products containing GMOs. Yet GMOs remain mostly unlabeled, and still dominate the US Food Supply.

  Public demand or no, the US government remains unable (unwilling?) to do anything to appease the voices, and put a label on GMOs.

  In fact, it seems the two sides are bearing in for a head-on collision. One side desperately trying to label the controversial foods, while the other desperately trying to keep the consumer in the dark.

Public Demand vs. Politics
  Just last week (March 26th), the Monsanto Protection Act (aka Section 735 in the Continuing Resolution spending bill) was passed by Congress, and then signed into law by President Obama. This new addition would bring biotech agriculture companies one step closer to ensuring their GMO crops will evade any serious scientific study or regulatory review.

  This provision will strip judges of their constitutional mandate to protect consumer rights and the environment, while giving 'big ag' the opportunity to plant new and untested genetically engineered crops.

  On the contrary, in November, a GMO labeling law (Prop 37) was narrowly rejected (losing by three percentage points) in California. Even after $45 million was contributed by the likes of Monsanto, DuPont, Pepsi, Coca-Cola, Kraft, Bayer, and so on, to oppose the GMO labeling initiative, for it to be so-narrowly defeated is encouraging.

  Almost immediately after Proposition 37 failed, more initiatives popped up at the state level throughout the country. Currently there are 20 states with volunteer groups working to get GMO labeling initiatives on their ballots for the coming elections.

  On one hand, we have our politicians and food industry leaders trying to increase the amount of GMOs in our food supply, while on the other, the public is asking for the ability to identify them.

  Who will win out? 

Whole Foods Enters the Fray
  To this point, grassroots efforts to label genetically modified foods have failed. But never has there been a big name behind the effort. Until now.

  Whole Foods, either looking to do right by the consumer, or capitalize on public sentiment, threw their hat into the ring before any other major grocer was willing.

  They announced in early-March, that within five years, all genetically modified ingredients for sale in its stores will be labeled. Whole Foods will be the first retailer in the US to take this step.

  "People have the right to know what is in their food," said Whole Foods Market founder and co-CEO John Mackey. What a novel idea.

  I think this is fabulous news, and something worth celebrating. But five years?! Whole Foods won't be require the labeling until 2018. As public opinion goes, it seems Whole Foods really didn't have much choice. They had already come under fire for not backing Prop 37 immediately, and felt even more pressure when GMOs were exposed in many of their products last year. 

  It seems, to avoid losing customers, Whole Foods made the jump. And with that jump, they will probably force big ag's hand into labeling their GMO foods. (And then maybe we can work on ridding GMOs from our food supply entirely.)

  Whatever Whole Foods' reasoning, requiring labeling is a great step for all of us. While it won't be a requirement until 2018, they are expecting many companies to comply earlier. Consumers shouldn't have to wait five years, but allowing companies the time to adjust and comply is fair. 

  It's unclear how Whole Foods' new requirement will impact the industry as a whole. The most logical result is that a ripple effect will occur, and labels will pop up in other stores across the nation as well. I guess we will see.

  Whole Foods or no, with the direction things are heading, it would seem labels will be either statewide or federal law, long before 2018. I hope so anyway.
 
  One way or the other, labels are on their way!

LINKS:

Q&A: Why Whole Foods Decided to Label GMOs

Prop 37 Opponents 

Monsanto Protection Act 

Whole Foods Promises to Label GMOs by 2018 

CSAs: Community Supported Agriculture

Community Supported Agriculture.

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  On several occasions, I've written about fresh produce, buying organic, and how to make organic food more affordable. We all are aware that fresh fruit and veggies aren't cheap.

  On the whole, quality -- 'healthy' -- foods are more expensive than prepackaged, processed foods. That's our food system right now. That's our reality.

  If we want to eat well, making a financial commitment is a necessity. You get what you pay for, and investing in our health is a smart one. Though it does seem public opinion, or the consumer, is slowly winning out. Prices are becoming more competitive. Just not as quickly as we'd like.

  But there are ways to get more out of our precious dollars. One of those ways is to join a Community Supported Agriculture (CSA) program.

What Are CSAs?
  Joining a CSA is essentially investing in one of your local farms. You buy a 'share' before the growing season begins. And then throughout the season, you'll receive a box of fresh, locally grown, and quite often, organic, produce provided to you on a regular basis.

  Since you're getting your fruit and vegetables directly from the farmer, often times you're getting fresher, but cheaper produce. CSAs cut out the middle man.

  All CSA programs function a little differently: cost, delivery (method and frequency), crops, length of season, and how many people one share feeds, vary from program to program. But surely there is one that can meet you and your family's needs. No matter where you live, for example even in the heart of New York City, there are CSAs available to join!

Luscher Farms in Lake Oswego provides a CSA in my hometown.

  LocalHarvest.org has even more information about CSAs, and can help you locate a program near you. 

Expand Your Horizons
  Depending on where you live, crops will vary from place to place. For the most part, you'll get the staple foods, produce you're familiar with. But chances are you’ll also get some veggies you haven’t tried before. Week in and week out, your box of produce will be a surprise of sorts. You never know exactly what you're going to get! Don't worry however, as many programs include recipes to help you cook up the harvest.

  Some CSAs allow for a more hands-on experience. You can join a CSA that allows volunteers to help at the farm. If you have the time and interest, volunteering allows for a little appreciation and investment of a different kind! And I'm sure you'll learn a little something too.

Potential Draw Backs 
  Depending on your family's needs, for example, what you like to eat, and how much produce you go through on a weekly basis, you may or may not have to supplement extra produce with trips to the grocery store. I think it's best to expect that you will not get all of your produce needs taken care of with a share at a CSA. But it's not like you don't make frequent trips to the store anyway!

Map of potential CSAs in the US.

  The main draw back of a CSA is that you have to purchase your shares upfront (Shares usually cost between $400 and $600. Though some CSAs allow you to purchase 1/2 shares.). So at the time, it may not seem like it's a cost-effective way to get your fresh produce.

  (If the price sounds like something you can't do upfront, check with the CSA you're interested in, they may have a solution.)

  The money upfront is a necessity for the farm. CSA programs help farmers at the beginning of the season, when it's needed most, and sees them through the rest of the growing season.

  Unless you're a master budgeteer, it's difficult to estimate just how much you spend on produce on a weekly or monthly basis. If joining a CSA sounds like a good option for you and your family, check a local program out!

  Spring has already snuck up on us way too fast (though who's complaining?), and summer will be here before we know it. The time is now to start exploring seasonal CSAs to join! Have you ever joined a CSA? What was your experience like?

  Below you'll find links to CSA tips, and good questions to pose to the CSA you are thinking about joining. Let me know your thoughts and experiences!

LINKS:

Local Harvest: CSAs

Questions Before Selecting Your CSA 

CSA Tips 

Eat Well Guide: Finding Sustainable Food Near You

Rodale: CSAs

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The Farm Bill
Making Organics More Affordable
Supermarket Sweep
Which is Healthier, Organic or Conventional Produce?
Clean 15/Dirty Dozen Rundown
Clean Produce: Pesticide Removal

Produce Clean Up: Pesticide Removal?

Cleaning our produce is a must!

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  Last week while refreshing both my memory and yours on the ins and outs of the Clean 15 and Dirty Dozen, I came to a realization:

   I do a terrible job washing my produce!

  No matter if we buy organic or conventional (chemical) produce, there's still a great need to wash it before we eat it. While organic produce rids us of most pesticide worry, the necessity to wash all our fruits and vegetables remains ever-present.

  Whether it'd be washing away pesticides, dirt, germs, bacteria or all of the above, we need to clean our produce prior to biting into it. I know I am guilty, from time to time, of grabbing an apple, running it under water for .2 seconds (or sometimes not at all), buffing it on a towel or my shirt, and chomping into it. Actually, I used to do it all the time!

  But really, what does that do? Next to nothing.

  We can wash pesticide residues and bacteria off. But it definitely takes a little more than a rinse and a buff.

  Following a few healthy habits can potentially reduce pesticide residue by 75%, and lower virus and bacteria presence by 90-95%. And all it takes is a few more minutes, and a couple extra scrubs!

The Roads Our Produce Travels
  Pesticides are meant to survive through rainy weather and watering, that's why farmers use them!  So obviously all pesticide residue cannot be removed, nor can they be removed when they've seeped through the skin, and into the fruits and vegetables themselves (why buying organic produce is ideal).

Pesticides: can we get rid of them?

  And what about viruses and bacteria the produce picks up as it is transported from farm to grocery store? Sitting in bins, being touched by countless hands, think about where our healthy snack or dinner salad has been!

  I don't know why, but that had never really dawned on me til now. But as I think about it, I realize just how important washing my produce can be.

  Let's make our fruits and veggies even healthier (and probably taste better) by ditching the things we can get rid of!

The Study
  Not shockingly, simply running our fruit and veggies under water for a few seconds really isn't very effective. But it doesn't require too much more effort to make all the difference in the world.

  A comparison of pesticide removal methods (on 196 samples of lettuce, strawberries and tomatoes) at the Connecticut Agricultural Experiment Station in 2000 showed that rinsing the produce under tap water for one minute, and treating produce with either a 1% solution of Palmolive dish soap or a fruit and vegetable wash, all produced roughly the same results.

  Tap water rinsing, and soap and wash products all 'significantly reduced' residues of 9 of 12 pesticides. The study went on to detail that water temperature was not the key, but friction was. Scrubbing the produce under tap water is likely the most effective method, and is likely most responsible for removing pesticide residues.

Careful cleaning's important!

Suggested Cleaning Method
  How can we effectively wash pesticides, bacteria, and virus traces off our fruit and veggies?

  Overall, the most effective method, according to the research, is to wash, and lightly scrub, produce with a vinegar solution (one part vinegar to three parts water), and then rinse with tap water for at least 30 seconds. The vinegar mixture reduced bacteria by 90%, repelled viruses by about 95%, while reducing residues of 75% of the pesticides.

  Keeping a spray bottle handy with your vinegar solution is a convenient way to make rinsing more efficient.

Effective Methods:
  -Mix 3 parts water to 1 part white vinegar (3:1 ) in a spray bottle.
  -Spray on fruits and veggies to get rid of pesticide residue.
  -Rinse with water after spraying.
OR
  -Fill a bowl with water and add 1/8 to 1/2 cup of vinegar, depending on the size of your bowl.
  -Place your fruits and veggies in the bowl.
  -Soak for 15 to 20 minutes. Rinse with water.

  At the very least, rinse and scrub!

  There are obvious advantages that carefully cleaning our produce has: not ingesting pesticides, and removal of many harmful bacteria, fungi, and some viruses. I'm a little ashamed that I've never really thought of these benefits until recently.

  Let's give our produce, and our own health, a little extra attention, and make our healthy snacks even healthier!

 LINKS:
Wash Your Fruits and Veggies with Vinegar 

Can I Effectively Wash Pesticides From My Produce?

How to Clean Pesticides Off Produce

How to Wash Pesticides Off Produce

NY Times: How to Wash Fruits & Veggies

 

RELATED POSTS:

Clean or Dirty? Produce Rundown

Making Organics More Affordable

Organic vs. Conventional: Which is Healthier?