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

Almond Pulp Crackers

Don't know what to do with that left over almond pulp from making almond milk? Here are some ideas. There are lots of ways you can use the remaining pulp without sending it to waste. You can use a dehydrator to make almond flour and use it in baking, make dips with it, make crackers, or simply sprinkle it on your salad or throw it in your smoothie. If you're not planning on using the pulp right away, you can freeze it and use it at a later time.  My favorite way to use the left over pulp is to make crackers with it. These crackers are a great high-fiber snack and are vegan, gluten-free, and dairy-free. Enjoy them with some cheese, hummus, or your choice of spread. 

Ingredients 1 cup firmly packed almond pulp (or however much you have leftover from Almond Milk Recipe) 2 Tablespoons ground flax seeds 1 Tablespoon extra virgin coconut oil (melted) 1 Tablespoon cilantro, finely chopped 1/2 teaspoon curry powder 1/2 teaspoon sea salt 1/4 teaspoon ground black pepper Procedure

1. Preheat oven to lowest temperature possible (mine only goes as low as 170 F)
2. Combine all ingredients in a large bowl and press into a ball
3. Transfer "dough" to a baking sheet lined with parchment paper and roll out to 1/4 inch thickness
4. Cut dough into squares with a knife or pizza cutter
5. Bake for about 17 hours, or until crunchy (I leave them in the oven overnight)
6. Let crackers cool completely on baking sheet before serving

Notes Get creative and use your favorite herbs and spices to create different flavors.  Store crackers in a cool, dry place. They will only keep for about 4 days (Trust me, they'll be gone sooner than that) Sources Adapted from Elana's Pantry www.elanaspantry.com

Quick workouts for the busy lifestyle

We all know choosing the right foods is a huge part of living a healthy lifestyle, but it's not the only important factor. Proper nutrition along with physical activity are key components to living a long, happy, and healthy life. Physical activity is not only good for weight management, but it also lowers the risk of obesity, diabetes, heart disease, cancer, and depression.

The recommendation for an adult is at least 30 minutes of moderate physical activity per day for maintaining current weight, and 60 minutes per day for weight loss (along with a healthy diet).

A workout can consist of a cardiovascular exercises, strength training exercises, flexibility exercises, or a mixture of all three. Cardiovascular exercises include brisk walking, running, bicycling, dancing, swimming, jumping, and many others. Strength training exercises are those that use weight or resistance to make muscles work harder and get stronger such as full-body circuits, ab workouts, weight lifting, etc. Flexibility exercises are those that include stretching or range-of-motion like yoga, pilates, or tai chi. Ideally, all these workouts should be combined in order to get the most health benefits. It's important to mix it up because our body can get used to the same type of workout if done consistently, and after some time, won't provide the same results. Also, a variety of these type of exercises and/or workouts will most likely keep you motivated and won't get boring. It's a good way to keep your body challenged and your mind engaged.

Being active doesn't require a gym membership or lots of fitness equipment. The point is to get your heart rate up and keep it up for 30-60 minutes at a time. So get some exercise clothes on, grab a water bottle, and you're good to go!

I've created a list of exercises that don't require a lot of equipment and can be combined to create a quick workout or circuit to get your heart beat going for 30 minutes or more at home, at the park, at the gym, or even at work during a break. Pick about 4 of these exercises, do 15-20 repetitions of each, then repeat. You can do about 3 cycles of this and then choose another 3-4 exercises and do the same until you reach at least 30 minutes (and hopefully break a sweat):

- Jump rope
- Sprints
- Lunges
- Squats
- Jump squats and/or lunges
- Run/jog in place
- Run in place bringing knees up
- Jumping jacks
- Mountain climbers
- Plank
- Ab crunches
- Side reaches for obliques
- Tricep dips
- Push ups
- Run up and down stairs

I know it's sometimes hard to set aside 30-60 minutes of your day to workout, but being active doesn't need to be something to stress about rather than part of your every day life (because it will make you feel great!). If you absolutely cannot make time to workout during the day, there are small changes that can be made to your every day routine that can add up to at least 30 minutes of physical activity. Some tips are:

- Walk or bike to work/school/gym or at least anywhere within 2 miles
- Park further away from building entrance
- Take the stairs instead of the elevator
- Go on a walk during your lunch break (after eating, of course)
- Dance when you're stuck in traffic (my favorite!)

For weight loss, the foods you eat are just as important as physical activity. The amount of calories that you burn needs to be higher than the amount of calories you consume. Finding a balance between the right foods and physical activity is important for optimal health. Natural, whole foods are usually lower in calories and provide the nutrients your body needs to have energy and function properly. Avoid consuming high-fat and high-sugar drinks and foods that don't provide any nutrients such as soft drinks, fast-food, candies, and chips or other snack foods.

Get moving!

Whole Foods Pantry Essentials

In order to cook healthy you need to have healthy ingredients to choose from. I've created a table to help. Eating a variety of these foods every day will ensure that you are getting all the nutrients your body needs. Purchase foods organic when possible for the highest nutritional value. Organic unrefined ingredients might cost more, but investing in your health now will prevent having to invest in medical bills later.  All the ingredients I use in my recipes are found in this list. Feel free to print this out and keep it somewhere handy for when you go to the grocery store. Happy shopping!

Food	Types	Servings	Nutritional Benefits
Healthy Fats/Oils and Nuts/Seeds (raw or dry roasted)	Walnuts Pecans Almonds Hazelnuts Brazil nuts Cashews Pistachios Sesame seeds Chia seeds Sunflower seeds Flax seeds Hemp seeds Pumpkin seeds Nut butters Tahini Extra Virgin Coconut Oil Extra Virgin Olive Oil Unrefined sesame oil	2-3 servings per day A serving of nuts and seeds is 2 Tablespoons  A serving of fats/oils is 1 Tablespoon	Nuts and seeds are good sources of essential fats (Omega-3 and Omega-6), vitamin E, protein, B vitamin, beta carotene, minerals, and folic acid Soaking nuts and seeds helps digest them better and increases nutrient availability Coconut oil reduces inflammation, aids digestion and metabolism, and decreases risk for heart disease, diabetes and cancer
Whole Grains	Gluten-Free: Quinoa Millet Amaranth Buckwheat Teff Rice (Brown, Jasmine, Short grain, Long grain, Wild, black) Contain Gluten: Wheat Rye Spelt Barley Oats (oats don't contain gluten, but are usually always cross-contaminated with other gluten containing grains unless gluten-free certified)	1-3 servings per day A serving is 1/2 cup cooked	Whole grains provide complex carbohydrates and fiber Gluten-free grains are hypoallergenic and provide B vitamins and magnesium to help with digestion and balance blood sugar Gluten-containing grains can be inflammatory and hard on digestion Soaking or rinsing grains before cooking helps their digestion
Spices, Condiments, Supplements, and Natural Sweeteners	Unrefined sea salt Peppercorns Tamari, low salt Vanilla, pure  Miso Nutritional yeast Dijon Mustard Apple Cider vinegar Balsamic vinegar Sea Vegetables (Nori, Sea Palm, Dulse, Agar flakes, Kombu, Wakame, Hijiki, Arame) Dried herb/spices: Bay leaves Cinnamon Nutmeg Coriander Cumin Oregano Pepper (Paprika, Cayenne)  Turmeric Fresh herbs: Basil Thyme Cilantro Dill Ginger root Parsley Rosemary Mint Powders/Supplements: Raw cacao powder Maca powder Spirulina powder Chlorella powder Protein powder (vegan, sugar-free) Mesquite powder Natural Sweeteners: Raw honey Grade B maple syrup Coconut sugar Maple sugar	2-4 servings per day A serving is 1 teaspoon - 1 Tablespoon	Spices and herbs add flavor and boost metabolism Sea vegetables provide amino acids (building blocks of protein), vitamin E, B vitamins, fiber, and minerals Nutritional yeast provides B vitamins, amino acids, and minerals Powders and supplements are ingredients that contain high nutrient value in small amounts Natural sweeteners are unrefined and provide more nutrients than white sugar or artificial sweeteners, but should still be consumed in moderation
Dairy (Choose organic and grass-fed. Choose whole, low-, or non- fat without any additives)	Raw dairy Yogurt Goat cheese or yogurt  Cottage cheese Kefir Mozzarella Parmesan Romano Feta	1-2 servings per day A serving of cheese is 1 ounce A serving of yogurt is about 4-6 ounces	Dairy are a great source of protein and calcium Calcium-rich foods help immune system, fat metabolism, and protect against bone damage and breast cancer
Dried Legumes and Soy (Choose soy products that are fermented and non-GMO)	Garbanzo beans Black beans Pinto beans Adzuki beans Mung beans Kidney beans Navy beans Cannellini beans Fava beans Lima beans Split peas Lentils Soy beans (Edamame) Tempeh Tofu	1-2 servings per day A serving is 1/2 cup cooked	Legumes are rich in fiber and complex carbohydrates 25% of their calories come from protein Darker legumes contain antioxidants Soak legumes overnight before cooking to reduce gas
Meats (Choose organic, pasture-raised [grass-fed, not grain-fed] lean meat and poultry; free of hormones, antibiotics, and nitrates)	Chicken Turkey Lamb Beef Eggs (organic and pasture-raised)	1-3 servings per week A serving is 3-4 ounces	Animal foods are a very good source of protein and also provide some vitamins and minerals  Eggs boost brain health, reduce inflammation, and provide heart health
Cold-Water Fish (Choose high in Omega-3, low mercury)	Salmon (wild caught) Scallops Tilapia Ahi Tuna Cod, Halibut Sole Tilapia (farmed in the U.S.) Trout	1-3 servings per week A serving is 3-4 ounces	Seafood is rich in protein, minerals, and essential fats (Omega-3)
Vegetables (Choose fresh, organic, seasonal, and locally grown)	Leafy: Arugula Bok choy Kale Collards Napa cabbage Cabbage, red/green Broccoli sprouts Brussels sprouts Mustard greens Chard, Swiss Leaf lettuce Spinach Mesclun salad mix Romaine lettuce Watercress Crunchy and Starchy: Broccoli Radish Daikon Cauliflower Beets Carrots Pumpkin Bell pepper, green/red/yellow Cucumber Celery Zucchini Summer squash Green beans Yam Sweet potatoes Mushrooms (button, crimini, enoki, maitake, oyster, portobello, shiitake) Burdock Asparagus  Artichoke Parsnip Peas, sugar snap Peas, green Tomatoes Fennel Jicama Onions, red/yellow Garlic Leeks Scallions	5-6 servings per day A serving is 1 cup raw or 1/2 cup cooked	Vegetables provide fiber, vitamins, and minerals that aid digestion, immune system, growth and development, and bone health Vegetables with the highest pesticide contamination (should be purchased organic) are: Bell peppers Celery Spinach Lettuce Potatoes
Fruits (Choose fresh, ripe, organic, and in season)	Blueberries Blackberries Cherimoya Cherries Cranberries Currants Figs Nectarines Grape, dark skin Plums Pomegranate Prunes Raisins Raspberries Rhubarb Strawberries Apricot Papaya Cantaloupe Kiwi Mango Nectarines Peach Persimmon Watermelon Oranges Kumquat Lemon Lime Grapefruit, pink Tangerine Apples Banana Pear Pineapple Plantain Quince	2-3 servings per day A serving is 1/2 cup or 1 medium piece of fruit	Fruits provide complex carbohydrates, vitamins, and minerals Fruits with the highest pesticide contamination (should be purchased organic) are: Peaches Apples Nectarines Strawberries Cherries Pears Grapes
Beverages	Filtered water Herbal tea Green tea Chai Vegetable juice Nut milk	Filtered water: 8-10 cups per day   Herbal tea: 2-4 cups per day	Beverages provide hydration and help detoxify

 

Sources

 

Natural Chef Textbook, Bauman College

www.whfoods.com 

Tips for Healthy Eating

Hello everyone. Here are some tips for choosing healthy foods to eat. 

1. Color your plate.

Make sure to include a variety of colors on your plate throughout the day by trying different fruits, vegetables, legumes, and grains. Eating a variety of all of these natural foods will ensure that you are getting all the nutrients your body needs daily. 

2. Eat fresh foods.

Although snacking on a handful of raisins is better than a handful of chips, choosing fresh fruits and vegetables is always best. Most dried foods are packed with added sweeteners and preservatives. Choose fresh fruits and vegetables whenever possible but if eating dried fruits, make sure to choose ones that don't have any additives. These are hard to find, but are refrigerated in health food stores due to the lack of preservatives.

3. Only buy food in a package if it's something you could make yourself.
I'm talking about foods such as breads and crackers that can be made at home but we don't always have the time and energy to make. These are okay to buy in a package, just make sure you read the ingredient list. If a packaged food has too many ingredients and/or ingredients that you can't even pronounce, then it is full of preservatives and additives that are not good for you. Check out my post on reading a food package for more detailed information: http://apurifiedlife.blogspot.com/2012/05/whats-in-your-food-reading-food-package.html


4. Don't be fooled by the packaging.
Reading labels is important. Marketing is everywhere and words like "All-natural," "organic," "hormone free," and "no additives" on packages are just a way to get you to buy the product. Make sure to read everything on the package. Look for the USDA Organic label and read the ingredient list carefully to really know whether there are additives or not. Always know where your food comes from.


5. Eat seasonal and local.
Nature knows best. Our body needs to be nourished differently during every season of the year. Seasonal fruits and vegetables provide us with the nutrients we need. Due to food processing, all types of fruits and vegetables are available year round at the grocery store but it doesn't mean that they are in season or have good nutritional value. Foods in season are fresher, have more flavor, and have a higher nutritional value. Ideally, the best place to shop at is at your local Farmer's Market. Farmer's Market only provides what's in season. If you don't have one close by, make sure you opt to buy organic and seasonal from your health food store (ask if you don't know which ones are in season).


6. If something can last months or years in your pantry, it's not real food.
Natural/whole food is meant to be eaten fresh and spoils easily. If you have food in your pantry or refrigerator that lasts forever, then it's not natural and you shouldn't eat it. Just think of all the chemicals that are added to a food in order for it to last months or years without spoiling, not very appealing if you ask me.

7. Eat whole foods.

Whole foods provide the most nutrients and are meant to nourish the body. Most foods available are broken down and are not in their original form. Eating whole foods means eating the most natural form. A lot of times when something is fat free or low fat means that it is substituted with other ingredients like sugar or artificial sweeteners. It is important to read the labels (especially for dairy products) and make sure that there are no added sugars, otherwise, it is better to get the whole food form. Fat is a very important nutrient for the body and it is okay to consume natural whole fat products such as eating a whole egg (egg white and yolk) or eating full fat yogurt and cheese as long as portions sizes are kept small and there is awareness of other fat containing foods in the diet such as nuts/seeds, oils, and avocado. Everything in moderation. I used to be scared of full fat dairy products, but now that I am learning more about whole food and how important it is for health I'm no longer in a fat-free craze and am able to enjoy a whole egg or piece of cheese without thinking I'm eating something bad. I opt for choosing the best quality fats and if I decide to buy low-fat yogurt for example, I make sure it only has the live cultures and no additives. Also, make sure to get organic dairy and look for pasture-raised eggs and meats for the best quality. 

8. Balance your meals.

Take a look at your plate once you've served it. There should be a balance between carbohydrates, protein, and fat. If you're eating a bowl of oats with fruit, all you have there are carbohydrates and small amounts of protein from the oats, try adding dairy or nuts to get more protein and some fat. Keep in mind that fruits and vegetables are sources of carbohydrates also.

9. Plan ahead.
Eating healthy is not easy and takes a lot of planning. Planning ahead is good for both snacks and meals. Have a healthy snack with you at all times to avoid going for something out of a vending machine when you're stuck at work/school. Small amounts of a left over meal is also a good snack to have. For meal planning, I usually cook my grains and/or legumes on Sunday night to have ready for the rest of the week and be able to prepare my meals faster. All I have to worry about then is chopping up my vegetables and cooking a piece of fish or chicken which usually takes no more than 20 minutes to prepare. Check out my post on healthy snacks for some ideas: http://apurifiedlife.blogspot.com/2012/04/happy-snacking.html


Sources


The World's Healthiest Foods http://whfoods.com
Balanced bites http://balancedbites.com
Natural Chef Training Program, Bauman College

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

Happy Snacking

 

I frequently get asked about healthy snack options. When we're on the go, It's not always easy to find a healthy snack in a vending machine, gas station, or coffee shop that will give us the nutrients our body needs to go on with our busy life. I recommend having 2 to 3 small snacks throughout the day to keep the metabolism up and prevent overeating at meal times. A good snack should be a good balance between complex carbohydrates* to give you a good energy boost and protein to keep you full longer. Here are some delicious snack ideas that I like that will hold me over until the next meal and won't take much time to prepare:

• Celery sticks with 1 Tablespoon nut butter of your choice (Make sure you get a natural kind and not one with added sugar. Ingredient list should only read: nuts, That's it!)
• 2 Tablespoons raw nuts
• 2 hard boiled eggs
• Your choice of vegetable(s) with 2 Tablespoons hummus
• 1/2 cup shelled edamame sprinkled with sea salt
• 1/2 apple or 1/2 banana with 1 Tablespoon nut butter and sprinkled cinnamon
• 1/2 cup nonfat yogurt with 1/2 cup berries and/or 1 Tablespoon ground flax seed
• 3 oz (about 1/2 cup) steamed sweet potato with 2 Tablespoons goat cheese
• 1 oz smoked salmon on top of seed crackers (I make my own, but I buy 'Mary's Gone Crackers' when I don't get to baking) and sprinkled with black pepper
• 2 Tablespoons goat cheese with seed crackers (One serving is 13 crackers) or cut up vegetables
• Mix 2 Tablespoons nonfat greek yogurt with any herb and/or spice (I make mine with dill and black pepper) to create a dip and enjoy with carrot sticks or cucumber
• 1 string cheese (part-skim) and 1/2-3/4 cup of berries
• 1/2 cup cooked oatmeal (you can prepare this ahead of time and store in the refrigerator for later) topped with 2 Tablespoons chopped nuts and cinnamon

I know you might think these portion sizes are very small. These will obviously vary depending on each individual's calorie needs for the day, but these are the average serving sizes. Just remember, this is only a snack, not a meal. Although all these snacks are healthy, portion control is always something to consider. This goes for beverages as well, they count towards your daily calories and sugar intake if drinking something sweet. Drink lots of water and herbal tea to stay hydrated. If you don't like the taste of water you can squeeze some lemon juice in it or add cucumber or fruit to give it flavor.

 

Trust me, you'll feel way better after having one of these energy boosting snacks and won't be inserting all the empty calories and high amounts of refined sugar that other snacks out there contain. Try having a healthy snack with you at all times to avoid going for something packaged that will do your body no good.

 

* Complex carbohydrates are those that are not refined and take longer to breakdown, keeping your blood sugar balanced. These are found in whole grains, legumes, and starchy vegetables like sweet potatoes and carrots. 

 

 

Orange bell peppers and cherry tomatoes with 2 Tbsp goat cheese sprinkled with fresh ground pepper and dried basil leaves