Alternative Sweeteners

Refined sugar is in everything these days. It's amazing how many products contain it without us realizing. It's in sauces, dressings, nuts, tea, coffee, smoothies, granola, cereals, and most other packaged foods. You'd think it would be easy to point out and eliminate these foods from our diet, but the problem is that we don't even know it's there because it's hidden with names such as sucrose, fructose, dextrose, glucose, maltodextrin, Sucralose, sorbitol, agave nectar, corn syrup, high fructose corn syrup, and many others that I can't even pronounce. These sugars and artificial sweeteners are highly processed and harmful for our health. They don't provide any health benefits and just keep us wanting more and more. It's natural to have sugar cravings and although sugar can be addicting, completely depriving ourselves from it is not always the best option because it can lead to increased cravings. It's okay to satisfy your sweet tooth every once in a while if doing so with high-quality, unprocessed ingredients. Here is a list of natural sweeteners that actually support our health and can be used as alternatives for refined sugar:

• Dates/date sugar
• Dried figs
• Palm/coconut sugar (doesn't give a blood sugar spike like others do)
• Raw honey
• Grade B Maple Syrup
• Fresh fruit
• Stevia

* Purchase organic products whenever possible

These alternative sweeteners are natural but should still be consumed in moderation as they still do raise blood sugar levels. Other natural ways to reduce sugar cravings include drinking more water, eating more fruits and vegetables, eating more fermented foods (sauerkraut, kombucha, kefir), getting more sleep, yoga, and meditation.

Stay healthy!

Not all Fruit is Created Equal

Fresh fruits are an important part of a whole foods diet. They are a great source of antioxidants, water-soluble vitamins, and fiber. Water-soluble vitamins such as Vitamin C and B vitamins are necessary in our daily diet because our body cannot make them and only stores them in very small amounts. Antioxidants help our body get rid of free radicals that are harmful to us and can lead to disease such as cancer. The high fiber content in fruit aids digestion and is great for detox/cleanse and weight loss. Since fruits are one of the best sources of these water-soluble vitamins and nutrients, making sure that we get 2-3 servings of fruit every day will provide us with what we need to function properly. Serving Size:

1/2 cup or 1 medium piece of fruit (apple, pear, orange, 1/2 banana)

Like any other type of food, each type of fruit has different nutrient percentages. It's good to be mindful of this especially when it comes to sugar (carbohydrates) because consuming too much of it can potentially lead to health concerns. Dried fruits (all kinds) and fresh tropical fruits such as banana, pineapple, and mango, are the highest in sugar. Fruits lowest in sugar include all types of berries and lemons, while all other fruits fall in between. The good thing is that the fruits lowest in sugar contain the most antioxidants.

Some examples of fruit and their sugar content: 1 cup strawberries = 8g sugar 1 cup blueberries = 5g sugar 1 banana = 15-20g sugar 1 cup pineapple = 17g sugar

There are misconceptions with fruit because they are a whole and natural food (if organic) and they do provide lots of health benefits, but they are a source of sugar (carbohydrates) and can add up without us realizing it. So next time you are preparing that smoothie, take a look at how much fruit you throw in the blender and figure out how many servings that is. These sugars are natural, yes, but they are simple carbohydrates which are the same as white sugar and are digested fast to create a blood sugar spike followed by a crash. This is why a piece of fruit alone is not the best snack because it won't hold you over for a long time. Pair your fruit with some protein and good fat to enjoy a delicious snack. Protein and fat take longer to digest and balance blood sugar by slowing down digestion of carbohydrates.

Looking at sugar content is not as important as making sure we get those 2-3 servings of fruit each day, but is a good thing to keep in mind especially when doing a cleanse/detox (detox with vegetables) or watching sugar intake. Organic, local, seasonal, and fresh fruits are always the best option, they provide the most nourishment and health benefits. Remember that moderation is key!

Tips for Weight Management

There are many factors that contribute to a person being overweight. It can be frustrating to manage weight when we don't know what the issue is. "Calories in and calories out" does play a role in weight management, but there is more to look at. It's mostly the quality of the calories that matters.

Most popular weight management diets just restrict calorie intake and don't consider the quality of the food going into our bodies. If a diet is low in calories and still full of refined sugar and carbohydrates, a person might lose some weight at first, but the sugar cravings, mood imbalances, and old eating habits will still be there. A weight management plan should be a lifestyle change and not temporary restrictions or eliminations that are not realistic to stick with.

 

Factors that contribute to a person being overweight:

• Behavioral
  • Eating when not hungry
  • Skipping meals
  • Lack of exercise
• Emotional
  • Overeating due to stress, anxiety, depression, or frustration
• Metabolic
  • Low thyroid
  • Slow metabolism
  • Medical drugs
  • Low muscle mass
  • Lack of exercise
  • Age
  • Gender
  • Toxicity
    • Metals
    • Food colorings, preservative, and flavorings
    • Plastics and pesticides
    • Bacteria or parasitic overgrowth
• Nutritional
  • Eating too many foods that lack nutrients such as processed foods, high sugar foods, and refined carbohydrates
  • Consuming more energy (calories) than expanded 
  • Having an imbalance of essential nutrients (usually it's an excess amount of carbohydrates and not enough protein and healthy fats)

Factors that contribute to a person being underweight:

• Not consuming enough energy (calories)
• Not getting enough nutrients
• Digestive issues
• Anorexia/Bulimia
• Excessive exercise
• Allergies
• Stress
• Crohn's and Celiac Disease (gut issues)
• Mal-absorption of nutrients
• High thyroid
• Medication side effects

Tips to manage weight:

• Detox/Cleanse: A detox is not the same as fasting and should not be a calorie restriction diet
  • Feed your liver: The liver is an organ with many important functions such as making enzymes, making proteins, making bile (helps digest fats), detoxifying chemicals, detoxifying drugs and alcohol, filters about 95% of microbes and toxins from the bloodstream, and regulates blood sugar
    • Increase protein: eggs, meats, yogurt, nuts, seeds, legumes
    • Increase bitter foods: arugula, dandelion greens, chard, raw cacao powder
    • Increase greens: leafy greens, sea vegetables
    • Increase sour foods: sauerkraut, vinegars, lemon juice
    • Increase herbs and spices: parsley, cilantro, licorice root, cinnamon
• Regulate blood sugar: Weight gain around the waist is usually a blood sugar issue
  • Decrease gluten-containing grains and sugar intake (refined carbohydrates)
    • Eat gluten-free grains: amaranth, millet, quinoa, brown rice
    • Avoid tropical fruits (banana, pineapple, mango) because they are very high in sugar, stick to berries and seasonal fruits
  • Increase non-starchy vegetables: greens, greens, and more greens
  • Increase healthy fats: coconut oil, nuts, seeds, nut butters, olive oil
  • Increase protein: protein at every meal is important, especially at breakfast (Ideally within an hour of waking up)
  • Increase fiber: vegetables, legumes (good source of fiber and protein), flax seeds, chia seeds
• Increase metabolism
  • Cinnamon
  • Cardamom
  • Green Tea
  • Ginger
  • Garlic
  • Apple Cider Vinegar
  • Sea Vegetables
  • Cumin and Curry Powder
  • Hot Peppers (Cayenne)
• Exercise daily
  • Exercising in the morning is best because training hard at night messes up cortisol balance and can cause you to hang on to weight
• Get enough sleep!
  • Aim for 7-8 hours of sleep each night
  • Lack of sleep leads to cravings and overeating
• Stay hydrated
  • Water
  • Herbal teas

 

Sources

 

Bauman College Workbook, Spring 2012

Breakfast On The Go

We've all heard it before, breakfast is the most important meal of the day. It really is! This is where you have the chance to get important nutrients in and set the stage for the rest of the day. Do you want to start your day off with a good quality, balanced meal or with a blood sugar spike, followed by a crash? Most American breakfast foods are high in sugar and refined carbohydrates, high in caffeine, low in nutrients, and don't provide sufficient energy to sustain us through the morning. A good breakfast should be nutrient-dense and should balance blood sugar. A protein-based breakfast is key in order to sustain energy and stay full longer. Protein sources include: eggs, plain yogurt, cheese, nuts, nut butters, seeds, meats, and protein powders (Without genetically modified ingredients or sugar additives. If it contains soy-lecithin, look for "non-GMO").  Breakfast can be anything you want it to be as long as it has the right ingredients. Try having left overs for breakfast (keeping portion size in mind) if you're not big on "breakfast foods." For example, a green salad with fish or chicken is a great option. My favorite way to start the day is with a high nutrient smoothie. It's the fastest and easiest way for me to get everything I need in the morning. I choose a source of protein and throw in some herbs, vegetables, fruit, and spices to make a delicious meal. Liquids are also easier to digest than solid foods, so it's not a bad idea to give your digestive system a break every now and then.  Below are some smoothie recipes to try. Don't be afraid to play with ingredients and get creative to accommodate your tastebuds.  Strawberry, Spinach, and Chia Smoothie

Ingredients 1/2 cup kefir or yogurt 1/4 - 1/2 cup almond milk or water 5 ice cubes 1 cup spinach 3/4 cup strawberries 1/2 cup cilantro 1 large hard boiled egg 1 Tablespoon chia seeds 1 teaspoon cinnamon 1 Tablespoon ground flax seeds pinch sea salt Procedure

1. Place all ingredients in a blender and blend until smooth. Enjoy!

Almond Butter, Cacao, and Kale Smoothie Ingredients 1/2 cup yogurt or kefir 1/2 cup almond milk or water (less for a thicker smoothie) 5 ice cubes 1/2 cup berries (blueberries, blackberries, raspberries, strawberries) 1 cup kale 2 celery stalks 1 1/2 Tablespoon almond butter 1 Tablespoon raw cacao powder 1 teaspoon cinnamon 1/2 teaspoon vanilla extract pinch sea salt Procedure

1. Place all ingredients in a blender and blend until smooth. 

 Beet, Cucumber, and Avocado Smoothie  (Tastes better than it sounds, I promise)

 

Ingredients

3/4-1 cup almond milk or water

4-5 ice cubes

1/2 cup steamed beets

1 cup leafy greens (kale, spinach, arugula, chard, dandelion) 1/2 cucumber 1 scoop protein powder (protein powder of choice: pea, hemp, brown rice, whey) 1/4 avocado

1 teaspoon vanilla extract, more to taste 1/2 teaspoon cinnamon pinch sea salt Procedure

1. Place all ingredients in a blender and blend until smooth. 

Sauté the healthy way

Healthy sauté is a way of sautéing without the use of a fat, such as olive oil, that could potentially get damaged (rancid) by heat. The sautéing is done with vegetable or chicken broth and still makes the food to taste great. The olive oil can be drizzled over after to preserve its good flavor and nutritional value. This method can be used with any vegetable or meat. 

 

I personally love this cooking method and use it with mostly everything. I don't harm my body by eating rancid fats and I add healthy fats such as such as avocado, nuts, seeds, and olive oil (without heating) after I'm done sautéing. To learn more about healthy fats and fats becoming rancid when heated click here: http://apurifiedlife.blogspot.com/2012/05/choosing-fats.html

 

Ingredients

 

Any vegetable or meat of your choice cut into bite size pieces. 

 

Procedure

1. In a stainless steel pan, heat 2 Tablespoons unsalted vegetable or chicken broth over medium heat. 
2. When broth begins to bubble, add onion and sauté, stirring frequently, for about 3 minutes.
3. Add other ingredients such as garlic, ginger, or chicken, and continue stirring for another few minutes. 
4. Add other vegetables of your choice and cook for an additional 3-4 minutes, or until tender and all ingredients are cooked through. 

Notes:

1. You can add another Tablespoon of broth at any time throughout the cooking if it evaporates completely and food starts to stick to the pan. 
2. If not using onion in your sauté, just skip that second step and add the vegetable(s) of your choice instead. 
3. Visual signs of knowing that chicken is cooked through is that meat is no longer pink when cut into with a knife.

Author:

 

Adapted from World’s Healthiest Foods www.whfoods.com

 

Healthy sautéed onion, eggplant, red bell peppers, and chicken with curry powder over spinach

Healthy sautéed garlic, zucchini, mushrooms, brussels sprouts, and tomatoes drizzled with olive oil with quinoa on the side

Don't be fooled by food labels - What to look for

We often think we're buying the right thing because we purchase foods with labels such as "All-natural," "organic," "free of pesticides," "cage-free," and "hormone-free." Be mindful that marketers will write anything they can in order to get you to buy their product. There are specific labels that you should be looking for and organic is one of the most important. In order to know if a food is actually organically produced, it must carry the "USDA Certified Organic" label. This label ensures that the food has been inspected and follows the food safety regulations of the USDA (United States Department of Agriculture).The term "organic" means that a food is free of pesticides, hormones, and antibiotics. Choosing organic produce and meats is essential in order to get the highest nutritional value. Conventional foods are filled with pesticides, hormones, antibiotics, and are genetically modified. Eating these foods can lead to nutrient deficiencies and inhibit the ability of our body to absorb nutrients. By eating organic we are not only getting the most we can from what we are putting into our body, but maintaining soil health and supporting that animals are treated with respect. Buying organic foods might be pricier, but in the long run, it will keep you from having to spend on medications and medical bills due to diseases caused by food.

There are some exceptions when it comes to produce of what you can get by without purchasing organic, but it is highly recommended to always pay the organic dollar for animal products because these are the ones that are most chemically altered and harmful to our health. So don't deprive yourself from the nutrients you need by purchasing conventionally grown meats and dairy products.

"Choose local, chemical free, organic, and delicious foods. You'll feel the benefits and will have peace of mind and body as a consequence" -Ed Bauman, M. Ed., Ph.D

Here are some general guidelines for purchasing good quality meats and produce:

Chicken Purchasing the best quality chicken can be a challenge. A chicken that is labeled organic can simply mean that whatever it was fed (usually grains and soy) was organic. Although you want to look for chickens that are raised on pasture, chickens that are fed organically grown grains and soy still provide more nutrients and better health benefits than those that are not fed organic. Organic chicken can be hard to find and a lot of times what is labeled organic still doesn't necessarily mean it meets other requirements you want to look for.

Now a days, the way conventional chickens are raised is completely inhumane and sad. They are being fed genetically modified grains and kept in tight spaces which makes them stressed and messes with their immune system. This leads to farmers giving them antibiotics in order for them to not get sick and spread any disease to the other chickens. Once the chickens are slaughtered, they are dunked in iced-cold water combined with chlorine and other chemicals to speed up the temperature reduction of the chicken.

With all this said, there are many factors to consider when purchasing chicken. Reading labels carefully is very important because statements on the packaging can be misleading. Make sure to look for the proper wording of certain statements. For example, "antibiotic-free," "cage-free," and "all-natural" don't mean the same as "raised without antibiotics," "free-range," and "organic."

Here is what to look for when purchasing chicken:

• Organic
• Free-range
• Raised without antibiotics
• Hormone-free
• Air-chilled

It might be hard to find chicken with all of these factors, but try to at least always purchase organic.

Eggs Look for:

• Organic
• Pasture-raised
• Hormone free
• Free-range

Note: Remember that "cage-free" is not the same as "free-range."

Organic, pasture-raised eggs

Meat and Dairy 

 

Like chicken, they way cattle is raised in industrial farms is unnatural and inhumane. Naturally, cattle should be fed grass, but industrial farms feed their cattle genetically modified grains and soy because it is cheaper and fattens the animals faster.

The first compartment of a cow's stomach is called a rumen. The rumen is designed to breakdown plant-based foods (grass). When ruminants (animals such as cattle, sheep, goats, bison) are constantly fed grains and soy, they become physically stressed and develop health disorders that ranchers then try to fix by introducing chemicals and antibiotics. These antibiotics and other drugs are present in the meats and dairy products we buy and put us at high risk of developing disease as well.

Meats and dairy products from animals that are fed organic plant foods are shown to have an overall higher nutritional profile. Dairy products include milk, cheese, and yogurt.

Here is what to look for when purchasing meats and dairy products:

• Organic
• Grass-fed and grass-finished (The term "grass-fed" can sometimes be misleading because cattle that is fed grass for half of its life and grains for the other half can still be labeled "grass-fed." Look for the term "grass-finished" in order to reassure it was only fed grass. Be sure to ask your butcher for help if not labeled)

To learn more about grass-fed meats, dairy and eggs visit Eat Wild - www.eatwild.com and Michael Pollan's website - www.michaelpollan.com

Fish Choosing sustainable seafood is always the best choice. Seafood that comes from fisheries that meet sustainable seafood standards assures that the fish populations are healthy and that the fish is being caught or farmed in a way that is friendly to the environment. So not only are you getting good sources of omega-3 fatty acids and protein, but you are supporting healthy oceans when you purchase sustainable seafood.

Depending on the species, some seafood is better wild-caught and some is better farmed.

Here are the best choices to make when purchasing seafood:

• Catfish - U.S. farmed
• Pacific Halibut - U.S. Pacific, wild-caught
• King Salmon - Alaskan, wild-caught
• Rainbow Trout - U.S. farmed
• Albacore Tuna - U.S. troll/pole
• Tilapia - U.S. farmed
• Scallops - Worldwide, farmed
• Sole - Pacific, wild-caught
• Atlantic Cod - Iceland, Northeast Arctic, hook-and-line

To learn more about sustainable fish and recommendations visit Monterey Bay Aquarium Seafood Watch- www.seafoodwatch.org

Produce Fruits and vegetables are best when organic, but the level of pesticides varies in conventionally grown and some are safer than others.

Ferry Plaza Saturday Famers' Market

Here are what environmental workers call the "Dirty Dozen" which are highest in pesticides and should always be purchased organic:

1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines
7. Grapes
8. Sweet Bell Peppers
9. Potatoes (white)
10. Blueberries
11. Lettuce
12. Kale/Collard Greens

Here are the "Clean 15" which are lowest in pesticides and are safe to be purchased conventionally grown:

1. Onions
2. Corn (non-GMO)
3. Pineapples
4. Avoado
5. Asparagus
6. Sweet Peas
7. Mangoes
8. Eggplant
9. Cantaloupe
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet Potatoes
14. Grapefruit
15. Mushrooms

To learn more about organic foods and a yearly updated list of the "Shopper's Guide" visit The Environmental Working Group news - www.foodnews.org or www.ewg.org

Amy and I visiting Earl's Organic Produce Market

Soy Due to their low cost, most soy products are unrefined and genetically modified.

Here is what to look for when purchasing soy products:

• Organic
• Non-GMO (non-genetically modified organism)
• Unrefined and Fermented

Fermented soy products are:

• Tempeh
• Miso
• Tamari/Shoyu
• Tofu (Not always fermented)

Purchasing local, organic, and sustainable foods will always guarantee you the best health. Stay healthy.

Sources Natural Chef Training Program Textbook, Bauman College, Spring 2012

Choosing Healthy Fats

Extra virgin olive oil, ground flax seeds, raw almond butter, avocado, extra virgin coconut oil, goat cheese, raw walnut butter

Fats are essential for our body. Meaning we need to include them in our diet in order to survive. About 60% of our brain is made up of fat. Choosing the wrong kinds of fats and oils or not treating them properly can lead to increased risk of cancer, diabetes, obesity, and heart disease. The best types of fats are the unsaturated fats, which include monounsaturated and polyunsaturated fats. These fats are important for the body and are known to reduce the risk of heart disease, cancer, and obesity. Monounsaturated fats are liquid at room temperature and exist naturally in unrefined oils (olive oil), avocados, almonds, walnuts, seeds, and unrefined seed oils. Polyunsaturated fats are the essential omega-3 and omega-6 fats that exist naturally in seeds, nuts, legumes, green leafy vegetables, cold water fish, and some grains. The ratio of omega-3 to omega-6 fats that a person should get is 2:1 or 4:1. Omega-3 fatty acids are anti-inflammatory and exist in flax, hemp, pumpkin seeds, walnuts, green leafy vegetables, and cold water fish. Omega-6 fatty acids are in safflower, sesame, sunflower, soy, canola, and corn oils and in meats. Most Americans consume excessive amounts of omega-6 in their diets and not enough omega-3. It is important to keep a balance of these in order to improve health. The other types of fats are the saturated fats and trans fats, these are the fats that are solid at room temperature and are most harmful for your health. Saturated fats exist in animal protein (red meat is the highest in fat), dairy, butter, and lard. Trans fats are synthetically produced and exist in processed foods like fast food, pastries (crisco, margarine), and candies. The best way to avoid these fats is by reducing consumption of commercially processed foods. Knowing what types of fats to use when cooking is important. Fats and oils can get damaged if heated above their melting point and become rancid and harmful to us. Olive oil, for example, has a low melting point of 325 F and should not be used for sautéing, grilling, roasting, or baking at high temperatures. It is recommended to be used without heating like in a salad dressings or drizzled over already cooked foods. Choosing unrefined oils and naturally occurring fats is best. Refined oils usually have a higher smoke point, but are chemically processed and don't provide any nutrients. Here is a list of good quality fats and oils to use and their smoke points:

Fat	Smoke Point (°F)	Use
Unrefined Flax Seed Oil	225	Shouldn’t be heated
Extra Virgin Olive Oil	320	Shouldn’t be heated. Contains nourishing substances (antioxidant) that are harmed when heated close to 300 F. Use as seasoning after cooking.
Virgin Coconut Oil	325	Good for low heat sauteing or roasting
Toasted Sesame Oil	340	Okay for low heat sauteing or roasting, but best if used as seasoning after cooking.
Unrefined Sesame Oil	350	Good for medium heat
Butter	350	Good for medium heat
Unrefined Palm Oil	425	Good for medium-high heat
Almond Oil*	425	Good for medium-high heat
Grapeseed Oil**	485	Good for high heat
Extra Virgin Tea Seed Oil	485	Good for high heat
Ghee or Clarified Butter	485	Good for high heat
Avocado Oil*	520	Good for high heat

*Almond oil and avocado oil are refined oils, but are the best choices if any of the others are not available because they still contain some monounsaturated fats. 

 

**Grapeseed oil is a good option, but also very high in omega-6 fatty acids which are usually already over consumed. 

 

Note that it is also important to use the best quality of unrefined fats and oils. Go for organic products when possible. Should be USDA Organic Certified. 

 

I recommend using virgin coconut oil when cooking with high heat. Coconut oil has many health benefits, It supports thyroid function, heart health, and helps prevention of Alzheimer's. Although it has many health supportive benefits, it is still a saturated fat, and like everything else, should be consumed in moderation. It does have a strong taste and will penetrate through your food, but I find it quite tasty. My personal favorite way to cook is to do a "healthy sauté" with chicken broth or vegetable broth instead of oil and I like to get my fats from other foods like raw nuts, seeds, olive oil (without heating), and avocado. Keep in mind that the recommended daily servings for seeds and/or oils is 2-3. A serving size would equal 1 Tablespoon oil or 2 Tablespoons seeds. 

 

I hope this gives you some guidance when choosing what type of fats to consume in order to live a healthier life and reduce risk for diseases.  Sources Flavors of Health by Ed Bauman, Ph.D. and Lizette Marx, N.C. Natural Chef Training Program Textbook, Bauman College http://whfoods.com/ 

What's in your food? -Reading a Food Package

I believe that learning to shop and read food packages is a major key element in health. Reading the package and Nutrition Facts panel of a food product can be a bit challenging. What should we look for? Most of us just turn it around and look at how many calories, fat, or sugar it contains and disregard the most important information on the packaging: INGREDIENTS. This will tell you exactly what you are ingesting into your body. Reading the ingredient list is the quickest way to filter out anything that is not good for you. I strive to buy mainly natural fresh products when I go to the grocery store, but there are some things that do come in a package and reading the ingredient list is the first thing I do regardless of what the packaging says.

Here are some guidelines to follow when reading the ingredient list of a product:

• First of all, if it has more than 5 or 6 ingredients, it's probably already not good for you. Processed foods contain a high amount of ingredients that are added to preserve texture, flavor, and shelf life and most are harmful to our health.
• Ingredients are listed in descending order. Avoid products with added sugars that are not natural. Most processed foods hide the presence of sugar with names like "evaporated cane juice/syrup," "corn syrup," "high fructose corn syrup," "fructose," "maltodextrin," "natural flavors," and many others. If something contains added sugar, it is most likely refined and will only spike your blood sugar and leave you wanting more. 
• Avoid products that contain "partially hydrogenated oils," which are trans fats. A trans fat occurs when a oil is chemically processed in order to be solid at room temperature. The consumption of trans fats can lead to an increased risk for heart disease. Note that the FDA allows manufacturers to list "0 trans fats" if the product contains 0.5g or less of trans fats, which is why it's important to read the ingredient list.
• When buying bread: Avoid flours that are "refined," "unrefined," "enriched," "bleached," and "unbleached." These are all processes that harm the grain and don't provide the nutrients that the whole grain provides. Look for products that list "100% whole wheat" or "100% whole grain" and watch those added sugars like I mentioned previously. Bread should not contain added sugars or fats/oils. 
• Watch out for "soy lecithin." Soy lecithin is an oily substance that is extracted from soy beans. It is added to many processed foods and used as an emulsifier (helps keep ingredients together). Most soy is genetically modified (GMO) and it is important to avoid this ingredient in food and/or look for Organic and non-GMO Soy lecithin. 

Now that you have read your ingredient list, let's take a closer look at the Nutrition Facts panel and what are key facts you should focus on:

• Serving Size and Servings Per Container- Keep these in mind and remember that the information listed is the amount per serving, not per container. 
• Calories- Make sure these are fairly low and look out for foods with 200 or more calories per serving because overconsumption is more common and may lead to double or triple the calories, especially if you eat the entire package. 
• Total Fat- This will help you manage the amount of fat you consume daily and remember it is listed as grams per serving and this too could add up if consuming an entire package of something. 
• Saturated Fat- These are the fats that you should limit the consumption of to avoid an increased risk for heart disease, diabetes, cancer, and high blood pressure. Note that saturated fats occur naturally in meats, dairy, and refined oils and should also be monitored. Choose leaner meats like chicken and fish and low-fat or nonfat dairy products when possible. 
• Trans Fat- These are the kinds of fats that should be avoided completely and are very harmful for our health. 
• Unsaturated Fat (Polyunsaturated and Monounsaturated)- These fats exist naturally in nuts, seeds, unrefined oils, and grains. 
• Sodium- Most processed foods are packed with sodium. Avoid added sodium as much as possible and look for "sea salt" in the ingredient list to avoid refined salt. 
• Dietary Fiber- If consuming a food product that claims to be "whole wheat" or "whole grain," it should have at least 3g of fiber per serving.
• Sugar- Look for products low in sugar and look at ingredient list to make sure there isn't any added sugar. Fruit is naturally high in sugar. 
• Protein- This is a good way to keep track of total protein daily intake especially if you're a vegetarian or vegan and need to get protein from other sources other than animal products. Nuts, seeds, legumes, and grains can all provide protein for these diets. 

The FDA has some standard rules that food manufacturers have to follow when writing nutrition facts and claims on food packaging. Here are some common claims and what they really mean:

Food Claim	One Serving Contains
Sugar Free	Less than 0.5g of sugar
Fat Free	Less than 0.5g of fat
Low Fat	3g of fat or less
Reduced Fat or Less Fat	At least 25% less fat than regular product
Low in Saturated Fat	1g of sat fat or less
Lean	Less than 10g of fat, 4.5g of sat fat and 95mg of cholesterol
Extra Lean	Less than 5g of fat, 2g of sat fat and 95mg of cholesterol
Light or Lite	At least 1/3 fewer calories or no more than half the fat of the regular product
Cholesterol Free	Less than 2mg of cholesterol and 2g or less of sat fat
Low Cholesterol	20 or fewer mg of cholesterol and 2g or less of sat fat
Reduced Cholesterol	At least 25% less cholesterol than the regular product and 2g or less of sat fat
Sodium Free or No Sodium	Less than 5mg and no sodium chloride listed in ingredients
Very Low Sodium	35mg or less of sodium
Low Sodium	140mg or less of sodium
Reduced or Less Sodium	At least 25% less than the regular product
High Fiber	5g or more of fiber
Good Source of Fiber	2.5 to 4.9g of fiber

You now have all the tools to hopefully be able to make healthier choices when buying packaged foods at the grocery store. Feel free to refer back to this whenever you need and/or print it out. You can also contact me with further questions. I am happy to be of assistance and help get you one step closer to purifying your health!

Sources

American Heart Association http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HeartSmartShopping/Reading-Food-Nutrition-Labels_UCM_300132_Article.jsp

The World's Healthiest Foods http://whfoods.com/

http://www.fda.gov

Bauman College

Quinoa stuffed Bell Peppers

Quinoa is actually a plant-based seed with a great nutritional profile that we consider to be a whole grain. It is a gluten-free complex carbohydrate and a great source of manganese, magnesium, B vitamins, and fiber. Not only is it anti-inflammatory, helps balance blood sugar, and supports digestion, but it also contains all of the essential amino acids that other grains don't have. The serving size for quinoa is 1/2 cup cooked.

This vegan dish can be enjoyed as is, over a green salad, or accompanied with 3oz chicken or fish for a non-vegetarian meal. 

 

Ingredients

 

1 cup uncooked quinoa, rinsed

2 cups filtered water or vegetable broth for more flavor

1 Tablespoon coconut oil or vegetable broth for a healthier saute

1 red onion, chopped

½ pound sliced mushrooms

1 cup chopped carrots

7 bell peppers (Tops removed, cored and seeded. Reserve 6 and chop one up to add to the stuffing)

½ cup chopped parsley

1 cup spinach

1 ½ teaspoons ground cinnamon

¾ teaspoon ground cumin

sea salt and pepper to taste

½ cup raw cashews

 

Procedure

 

Cooking Quinoa:

1. Combine quinoa, a pinch of salt, and water or broth in a medium pot and bring to a boil. Reduce heat, cover and simmer until water is absorbed, about 15 minutes. Quinoa grains will appear translucent when cooked. Remove from heat and let sit for 5 minutes. Uncover and fluff with a fork.

Making the Stuffing:

1. In a large pan, heat coconut oil or broth over medium-high heat. Add onion and cook, stirring occasionally until transparent, about 8 minutes. Add mushrooms and cook for another 4 minutes. Add carrots and chopped pepper and cook for another 3 minutes or until soft. Add parsley and spinach and let spinach wilt. Stir in cinnamon, cumin, and cooked quinoa and toss gently. Add cashews, salt and pepper to taste and cook for another minute. Remove from heat and let cool until warm.
2. While the stuffing is cooling, preheat oven to 350° F
3. Take 6 remaining bell peppers and fill with the quinoa stuffing by gently packing it down with a spoon. Once filled, put reserved top on each pepper and set them upright in a 9 x 13 inch baking pan. Cover tightly with aluminum foil and bake for about 1 hour or until peppers are tender, check halfway through.

Servings: 6

 

Notes

 

Feel free to add your favorite vegetables to the stuffing and add some crushed red peppers or cayenne pepper if you want it to be a little spicy. I would personally omit the cinnamon if adding cayenne pepper. 

 

Sources

 

The World's Healthiest Foods by George Mateljan

Flavors of Health by Ed Bauman, Ph.D. and Lizette Marx, N.C. 

Whole Foods Market http://www.wholefoodsmarket.com/recipes/1767