With our increased soy consumption, soy allergies are on the rise as well. Soy allergies are listed among the top eight most common in the world. In many cases soy allergies begin with a reaction to soy-based infant formula, in some cases the children outgrow this allergy, in others the soy allergy persists into adulthood. Most often signs and symptoms of a soy allergy are mild, for example, hives, or itching, to moderate such as abdominal pain, and digestive troubles. In rare and extreme cases, soy allergy can cause anaphylaxis, a life-threatening allergic reaction. Tests can confirm whether soy is the culprit, if you or someone you know is experiencing symptoms of an allergy.

Even if a person is not allergic to soy, there is emerging evidence that consumption of soy is not as healthy as we once assumed, even when it comes from an organic source. Soybeans are high in phytates, which block the absorption of minerals and lead to mineral deficiencies over time. They contain potent enzyme inhibitors, which lead to protein assimilation problems. These enzymes can only be deactivated through the process of fermentation, not regular cooking. This makes fermented soy products such as miso, natto, and tempeh, some of the best choices, if you can tolerate soy. Soy foods contain phytoestrogens, which can be disruptive to the endocrine system, and have been shown to depress thyroid function. These phytoestrogens are not removed through fermentation or other processing. While soy may be safe for occasional consumption, it is not advisable to rely on it as one’s main source of protein.

The most difficult aspect of managing a soy allergy is learning to read labels and ask about ingredients. After all, there are a host of food additives that are soy-based. Thankfully, there are many alternatives to soy in all of its forms, most of which are easy to digest and have many health benefits. Below are two lists, the first includes ingredients or products that are soy-based, the second includes soy alternatives. 

Soy-based food Products, ingredients and additives:

Akara

Bulking Agent

Boullion

Carob

Edamame

Emulsifiers (if unspecified)

Gum Arabic

Guar Gum

Hydrolyzed Vegetable Protein or Hydrolyzed Protein (HVP)

Isoflavones

Isolated Soy Protein

Isolates

Kinako

Kouridofu

Lecithin

Miso

Mono and Diglycerides

Mono Sodium Glutamates (MSG)

Natto

Natural, Organic or Artificial Flavors (if the flavor isn’t listed in brackets beside it, then it is most likely soy-based)

Olean

Protein

Shoyu Sauce

Soja

Soy (anything with this term included)

Soybeans

Soy Oil (Crisco, Pam Spray etc)

Soy Protein Concentrate

Tamari

Tempeh

Teriyaki

Textured Soy Flour (TSF)

Textured Soy Protein (TSP)

Textured Vegetable Protein (TVP)

Thickener

Tofu

Tofutti

Vegetable Broth

Vegetable Gum

Vegetable Paste

Vegetable Protein

Vegetable Oil

Vegetable Shortening

Vegetable Starch

Vitamin E

Yuba

Instant coffee

Margarine

Canned tuna

Mayonnaise

Soy alternatives:

Oil/Margarine alternatives:

Coconut Oil

Coconut Butter

Olive Oil

Sesame Oil

Earth Balance Soy free margarine (Not all products are soy-free)

Non-Dairy Beverage Alternatives:

Rice milk

Oat Milk

Almond Milk

Coconut Milk

Hemp Milk

Protein (Vegetarian):

Beans such as black beans, pinto beans, black eyed peas, lentils, lima beans, etc. (Best combined with grain to make complete protein.)

Miso and Tempeh can be made with any bean of your choosing, for example, chickpea miso, or tempeh from black eyed peas. “Wild Fermentation” by Sandor Ellix Katz , and the accompanying website by the same name offer detailed recipes for making these wonderful, soy-free, fermented foods.

Eggs (If you don’t have an allergy)

Nuts/ Seeds (If you don’t have an allergy)

Green protein powders that contain algae such as spirulina and chlorella (make sure they don’t have hidden soy ingredients).

Soy sauce/Tamari:

Raw Coconut Amino’s seasoning sauce

Balsamic vinegar

Toasted Sesame Oil

References:

1. Fallon, Sally with Mary G. Enig Ph.D. Nourishing Traditions, Revised second edition. New Trends Publishing. Washington DC, 2001.

2. http://www.wildfermentation.com/

3. http://rfox.hubpages.com/hub/Soy-Allergy-and-Foods-To-Avoid

4. http://www.mayoclinic.com/health/soy-allergy/DS00970

5. http://www.epa.gov/agriculture/ag101/cropmajor.html

From dairy products to fresh fruits and vegetables, we all know that we should eat a well-balanced variety of foods in order to get the vitamins and nutrients our bodies need to function properly. Scientific evidence suggests B vitamins are some of the most important vitamins we should always make sure to include in our diets. Vitamins are complicated molecules that we need in very minute quantities to stay healthy, and to prevent a wide range of diseases. Each vitamin has an irreplaceable role in the body’s metabolism and they are essential to our health.

There are eight B vitamins. They generally function as coenzymes in biochemical transformations for important bodily functions. Over the years, governmental regulations have been put into place in the United States, making it mandatory for many foods like whole grain products to be fortified with B vitamins. However, intakes above the Reference Daily Intake (RDI) may be particularly important in people with defects in the absorption of these vitamins, especially in aging adults. So, if you’re not already taking a vitamin B complex, you may want to consider it!

The B vitamins are: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12).

Thiamine (B1) and riboflavin (B2) function as coenzymes in the metabolism of carbohydrates and certain amino acids to help the body produce energy.

Common foods in the U.S. containing thiamine include bread products, grains, and ready-to-eat cereals that have been enriched or fortified with the vitamin. Most plant and animal tissues contain traces of riboflavin. Dairy products, especially milk, are the richest food source of riboflavin.

Niacin (B3) refers to nicotinamide and nicotinic acid. It functions in energy production at a cellular level and helps keep the skin, nervous system, and digestive system healthy. High doses of niacin have been shown to lower cholesterol.

Mammals cannot synthesize most vitamins. Niacin is different in that our bodies make it from tryptophan, an amino acid found in protein-rich foods like meat, fish and poultry. Foods including beans and liver also contain niacin in the free form.

Pantothenic acid (B5) is needed for the synthesis of coenzyme A, a cofactor for many processes that influence growth and development. It is essential to almost all forms of life and it is found in virtually all plant and animal cells. Foods like chicken, beef, potatoes, oat cereals, tomato products, liver, kidney, yeast, egg yolk, broccoli, and whole grains are all major sources of pantothenic acid. Dietary deficiencies of the vitamin are very rare since it is widely distributed in the foods we eat.

Pyridoxine (B6) functions as a coenzyme in the metabolism of amino acids that help the body break down protein. It also helps maintain the health of red blood cells, the nervous system, and parts of the immune system.

As with vitamin B5, pyridoxine deficiencies are rare since the vitamin is widely distributed in vegetables, cereal, and animal foods.

Biotin (B7) helps break down protein and carbohydrates. It is a coenzyme in reactions involving the production of hormones.

Milk, liver, eggs, and a few vegetables are the most important natural sources of biotin in human nutrition. Less common foods that are rich sources of the vitamin include brewer’s yeast and royal jelly, which comes from the glands of honeybees.

Folate (B9) helps cells in the body synthesize DNA. It is important in the production of red blood cells and is required for normal cell division. Folic acid is the most stable form of folate; it is the form used in vitamin supplements and fortified foods in the U.S.

There is evidence that folate may reduce the risk of cardiovascular disease, colorectal cancer, and psychiatric and mental disorders. Folate supplementation is also particularly important in pregnancy as it significantly reduces the chances of negative pregnancy outcomes such as neural tube defects.

The greatest contribution of folate in the U.S. diet comes from fortified cereals and vegetables like green beans, green peas, lettuce, and cabbage. Organ meats such as liver are especially rich in folate.

Cobalmin (B12) is an important part of the body’s growth and development. It is a coenzyme in the production of blood cells, nervous system function, and the expenditure of carbohydrates.

Vegetarians and vegans have a high risk of B12 deficiency because unlike other B vitamins, B12 is not a normal constituent of plant foods. Vitamin B12 is found mainly in animal foods including shellfish, organ meats, and a few kinds of fish. These foods are not a part of the average diet and it has become a routine medical practice to check for B12 deficiencies in patients who exhibit common symptoms of anemia.

Like most vitamins, many of the B vitamins have metabolic interrelationships in which they work together to produce essential cofactors that assist in biochemical transformations. They are dependent on one another in order to work properly. For example, both folate and vitamin B12 are required for the formation of 5,10-methylene tetrahydrofolate, an essential cofactor in normal DNA synthesis. Inadequate folate or B12 intake causes anemia, a disorder in which there are too few red blood cells.

Elevated DNA damage and altered gene expression are also important risk factors of cancer. Therefore, many doctors and health professionals recommend adults take a daily vitamin B complex to reduce the risk of cancer.

Several studies found that supplementation with a vitamin B complex led to decreased anxiety, improved well-being, energy, and decreased stress in both men and women. These benefits are another important aspect of good personal health.

Given the scientific evidence behind the many possible health benefits of B vitamin supplementation, it seems more important than ever to make sure we are getting an adequate supply of these vitamins. So, consider the information that’s out there and if you want to start taking simple steps to maintain good health, just remember to take your vitamins!

References:

1. Find Support & Treatment: Herbs, Vitamins, and Minerals. American Cancer Society, 2011. Web. 25 Mar. 2012.

2.< http://m.cancer.org/Treatment/TreatmentsandSideEffects/Complementar yandAlternativeMedicine/HerbsVitaminsandMinerals/vitamin-b-complex>

3. Institute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, D.C.: National Academy Press, 1998. Print.

4. Frankenburg, Frances Rachel. Vitamin Discoveries and Disasters: History,  Science, and Controversies. Santa Barbara:  ABC-CLIO, LLC, 2009. Print.

5. Remacle, Claude, and Brigitte Reusens.. Functional foods, ageing and degenerative disease. Boca Raton,: Woodhead Publishing, 2004. Print.

6. Kennedy, David O., et al. “Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males.” Springer (2010): n.pag Web. 25 Mar. 2012.

Written By Lissie Lyles |

Some people avoid eggs due to allergies, others because they are watching their cholesterol. Others don’t eat eggs because they want to avoid eating animal foods altogether. Some folks just don’t like eggs, plain and simple. Whatever the reason, when it comes to baked goods, eggs no longer need to be a staple ingredient. There are many substitutes and even egg replacer food products on the market these days.

Lets look at some of these egg replacer products and see how they compare with the ingredient they are meant to imitate.

Ener-G gluten free egg replacer:

Ingredients: Potato Starch, tapioca starch flour, leavening (calcium lactate {not derived from dairy},calcium carbonate, citric acid), sodium carboxymethylcellulose, methylcellulose

Pros: Vegan, gluten free, soy free, sugar free. This product is combined with water to replace eggs in most baked good recipes.

Cons: Product contains hard to pronounce ingredients. Sodium Carboxymethylcellulose is an emulsifying agent that the FDA considers safe as a food additive. It is used as a thickening agent for some ice cream products. It is also a constituent in many non-food products including k-y jelly, toothpaste, laxatives, diet pills, water-based paints, detergents, and various paper products. It is also used as a lubricant in non-volatile eye drops (artificial tears). Though it has been deemed safe for use, it is interesting to note that a Material Safety Data sheet compiled by ScienceLab.com lists this ingredient as being “hazardous in cases of skin contact (irritant), of eye contact (irritant) of ingestion, of inhalation.” More than likely, this additive is only dangerous in large quantities, quantities much larger than what one would get from this food product in a typical serving. Even so, unpronounceable ingredients are red-flagged for a reason, they are not food, but food-like substances, and there is a huge difference between the two.

Orgran No egg

Ingredients: potato starch, tapioca flour, vegetable gum, methycellulose, calcium carbonate, citric acid

Pros: Vegan, gluten free, soy free, sugar free. GMO free. This products makers claim this egg substitute can be used to make egg free custards, and even egg free mayonnaise.

Cons: Contains highly processed ingredients. Even though none of the additives are considered to be dangerous, they are not exactly beneficial to the diet either. Methyl cellulose is often used to treat constipation, because it passes through the digestive tract undisturbed. It attracts large amounts of water to the colon producing softer stool. If a person is not sufficiently hydrated, consuming methyl cellulose can cause dehydration.

Bob Red Mill’s vegetarian egg replacer

Ingredients: Whole Soy flour, Wheat Gluten, corn syrup solids, algin (from algae).

Pros: Vegan. Suitable for use in most baked goods. Algin is a less processed emulsifier than those mentioned above.

Cons: Corn syrup solids contain the most damaging kind of sugar: fructose, which is implicated in the cause of diabetes and a host of other negative health conditions. The wheat gluten makes this product unsuitable for gluten free folks. The soy powder rules this product out for people with soy allergies.

None of these products really offer any nutritional benefits. Sure, they may be low in fat, and high in fiber, but they don’t provide much in the way of protein, vitamins or minerals. If you do not have health reasons such as allergies for avoiding eggs, they might be worth reconsidering. After all, eggs are a complete protein; they contain all essential amino acids. Eggs are also high in vitamins A, B2, D, and E, as well as niacin, biotin, copper, iron, phosphorus, and unsaturated fats. None of the nutrition facts on that box of powdered starch and emulsifiers come anywhere close to indicating that egg replacers can supplement the nutritional benefits one gets from eating an actual egg.

Of course, not all eggs are created equal. Fresh organic eggs, from chickens that have been allowed to forage for food, including bugs, have been shown to be higher in vitamins and lower in cholesterol, when compared with feed-lot eggs. The chance of exposure to salmonella is much lower when you purchase eggs from a small family farm, as is the chance that the chickens producing the eggs have a good quality of life.

If you still feel that eggs cannot be included in your diet, there are many simple whole foods that make excellent egg replacement, and do not come with any weird additives in tow. For sweet baked goods, such as cakes and cookies, a half a banana can be substituted for every egg, or you can use four tablespoons of apple sauce. One tablespoon of milled flax seed plus tablespoons of water can also be mixed to equal an egg. Fiber-rich flax helps baked goods become light and fluffy too. As always, when navigating the grocery aisles, choose whole foods over food products, and watch out for those multi-syllabic additives.

References:

1. Churchman, John D. Nutrition Almanac, revised edition. McGraw-Hill Book Company. New York, 1979.

2. Fallon, Sally with Enid, Mary G., PhD. Nourishing Traditions, Revised Second Edition. New Trends Publishing. Washington DC, 2001.

3. http://www.ener-g.com/gluten-free/egg-substitute.html

4. http://www.thevegetariansite.com

5. http://www.bobsredmill.com/vegetarian-egg-replacer.html

6. http://www.sciencelab.com/msds.php?msdsId=992331

Do you remember the old saying, “YOU OUR WHAT YOU EAT”? It’s true. So, it’s time to consider all the things you put into your body. If you’re looking to get healthier, or to stay that way, then you need to consume good, healthy produce. There are so many reasons to eat plenty of fruits and vegetables every day; in fact, most people don’t eat enough each day. A growing body of research proves that fruits and vegetables are critical to promoting good health. Fruits and vegetables should be the foundation of a healthy diet, and most people need to double the amount of fruits and vegetables they eat every day.

Fruits and vegetables are packed with essential vitamins, minerals, fiber, and disease-fighting phytochemicals. Because of this, eating plenty of fruits and vegetables everyday can help reduce your risk of: Heart disease, high blood pressure, type two diabetes, certain cancers, and much more.

They’re low in calories and high in fiber, so fruits and vegetables can help you control your weight. By eating more fruits and vegetables, and fewer high-calorie foods, you’ll find it much easier to control your weight. We need to be taking in at least five servings of fruits and vegetables a day or more for proper nutrition. So how much is a portion?

• One piece of medium-sized fruit, such as an apple, peach, banana or orange.
• One slice of fruit, such as melon, mango or pineapple.
• One handful of grapes or two handfuls of cherries or berry fruits.
• One heaping tablespoon of dried fruit.
• One small glass (150ml) of unsweetened 100 percent fruit or vegetable juice. Juice counts as a maximum of one portion, regardless of how much you drink.
• A side salad.

Do remember that some fruits contain many of their nutrients just under the skin, so eating them with the skin on can provide greater nutritional benefits and the maximum amount of fiber, compared with just drinking the juice of the same fruit.

How can you get fresh fruits and veggies all year long, without the expense of a green house? There is one way to Go Green and get healthy. The Tower Garden works through the bases of hydroponics and aeroponics, which is a method of cultivating plants using min­eral nutrient solutions, in water, with­out soil.

The bottom of the tower holds a water reserve tank with nutrients. A small, low-wattage electric water pump transports the wa­ter to the top of the tower and descends by gravity, irrigating the plants and re­turning to the bottom tank. The plants grow out of small holes in the tower. A person can plant lettuce, herbs, leeks, broccoli, cauliflower, Swiss chard, cucumbers, strawberries, tomatoes, and herbs–just about anything they desire.

The Tower Garden can save you hundreds of dollars a year in healthy food that is also clean, safe, pesticide-free, and highly nutritious. Vegetables will grow in about half the time they would normally take in the soil!

There is no weeding, tilling, kneeling, or getting dirty! There is no need to have a “green thumb.”

It’s about planting seeds that empower others to grow healthy individuals and strong, healthy families. Then together we can feed and nurture healthier, sus­tainable communities.

References: 

1. http://life.familyeducation.com/foods/nutrition/36595.html#ixzz1lEmEb0zV

2. bbc.co.uk/health/treatments/healthy-living/nutrition

3. www.Towergarden.com/media/lakefamilymagazinearticle.pdf

Monsanto, the world leader in genetically modified (GM) crops and seeds, has been named the worst company of 2011 by Natural Society–for “threatening both human health and the environment.”

I couldn’t agree more. I have long designated Monsanto the most dangerous corporation on the planet, and clearly this is a growing sentiment…

According to Forbes:

“Monsanto is so despised by environmentalists that Google’s first suggested search term for the St. Louis company is ‘Monsanto evil.’ Readers…voted Monsanto the world’s most “evil corporation” in a January poll, giving the corporation a whopping 51 percent of the vote.”

What’s Wrong With Monsanto?

You may be wondering what Monsanto–the world’s largest seed company whose net income for the first quarter of fiscal year 2012 totaled $126 million (up from $9 million in 2011)–has done to have earned such ire.

The list is long, easily enough for a novel, but to sum it up, biotech giant Monsanto has created some of the most dangerous products on the planet, including Agent Orange, dioxin, recombinant bovine growth hormone (rBGH)…and genetically modified seeds.

The latter is one of the most pressing concerns because GM crops are now a mainstay of American agriculture.

Ninety percent or more of all US-grown corn, soybeans, canola and sugar beets are genetically modified versions, which means that virtually all processed food items contain at least one or more genetically modified ingredients.

GM foods are, from what I perceive, one of the most significant threats that we have against the very sustainability of the human race. Why? In a nutshell, these toxins are being linked to a growing repertoire of assaults against human health and the environment–and they are already migrating into fetal blood, which means future generations are now at risk.

Monsanto is Destroying the Food System via Their GMO Crops

Virtually all of the claims of benefit of GM crops–increased yields, more food production, controlled pests and weeds, reductions in chemical use in agriculture, drought-tolerant seeds–have not materialized.

The Global Citizens’ Report on the State of GMOs states:

• Contrary to the claim of feeding the world, genetic engineering has not increased the yield of a single crop.
• Herbicide tolerant (Roundup Ready) crops were supposed to control weeds and Bt crops were intended to control pests. Instead of controlling weeds and pests, GE crops have led to the emergence of super weeds and super pests … Herbicide resistant crops such as Roundup Ready cotton can create the risk of herbicide resistant “superweeds” by transferring the herbicide resistance to weeds.
• Despite claims that genetically modified organisms (GMOs) will lower the levels of chemicals (pesticides and herbicides) used, quite the opposite has occurred, with 1.6 billion pounds of glyphosate (the active in ingredient in Roundup) being applied to American soil in 2007 alone. This is of great concern both because of the negative impacts of these chemicals on ecosystems and humans, and because there is the danger that increased chemical use will cause pests and weeds to develop resistance, requiring even more chemicals in order to manage them.
• Monsanto has been claiming that through genetic engineering it can breed crops for drought tolerance and other climate-resilient traits. This is a false promise.
• Among the false claims made by Monsanto and the Biotechnology industry is that GE foods are safe. However, there are enough independent studies to show that GE foods can cause severe health damage.

Thanks to glyphosate, the active ingredient in Monsanto’s non-selective, broad-spectrum herbicide Roundup, that is sprayed on massive acreages of GM Roundup Ready soybeans, cotton, and corn grown in the United States each and every year, super weeds are growing at an alarming rate. It’s estimated that more than 130 types of weeds spanning 40 U.S. states are now herbicide-resistant, and the superweeds are showing no signs of stopping. In fact, the situation is getting progressively worse.

Extremely hardy Roundup-resistant weeds are already boosting costs and cutting crop yields for U.S. farmers. And with world food stores already strained, diminished crop production is a serious problem. In addition, the creation of these superweeds is leading farmers to douse their fields with ever increasing amounts of herbicides in a desperate attempt to stop their spread.

Along with the environmental devastation, research published in 2010 showed that glyphosate causes birth defects in frogs and chicken embryos at far lower levels than used in agricultural and garden applications. And numerous animal studies suggest reproductive problems are a common side effect of glyphosate exposure and the consumption of genetically engineered Roundup Ready crops.

Quite shockingly, the amount of glyphosate residue you can be exposed to through food is remarkably high, and is very close to the maximum residue limit (MRL) legally allowed   According to GMO expert Jeffrey Smith, there is so much glyphosate in GM soybeans, when they were introduced, Europe had to increase their allowable residue levels by 200-fold! For more information, please listen to this informative interview with Dr. Don Huber, an expert in an area of science that relates to the toxicity of genetically engineered (GE) foods.

For more information on Monsanto, and to find the remaining portion of this article, visit www.mercola.com

*This article was reprinted with permission from www.mercola.com

Galangal, or Alpina Galanga, is sometimes called Blue Ginger. Its root is similar in appearance to ginger, although it is lighter in color, smoother to the touch, and much harder, requiring a very sharp knife to cut into it. It is slightly spicier than ginger, with hints of citrus and cedar. Galangal was familiar to the ancient Egyptians and a popular import for Medieval Europe. Today, it is mostly found in Southeast Asian cuisine.

Galangal bushes can grow to over six feet in height. They have long, dark green, sword shaped leaves that have white flowers with pink veins, and round red seed capsules. Though the aromatic roots are the most commonly used part of the plant, the young shoots and flowers can be eaten raw. The flowers are sometimes pickled.

The fresh rhizome has medicinal applications as well. In Southeast Asia, it has been used to treat bronchitis, measles, gastritis, cholera, and scaly skin diseases. It is also added to a snuff, used to treat colds. The seed is also used to treat digestive problems. A mixture of Galangal and lime juice is sometimes taken as a general tonic. The root yields the essential oil essence d’Amali, which is used in perfumes.

Galangal is a signature flavor of Southeast Asian soups and curries. Its stimulating flavor and aroma add brightness to the palate, perfect for evoking the summer sunshine on a gray winter’s day.

Below is a recipe for a vegan version of Thai Tom Ka, or coconut soup. You will need a sharp knife in order to effectively cut the galangal and lemongrass. The freshness of the galangal, complemented by lime and lemongrass, are sure to transport you–if only temporarily–to a tropical state of being.

Vegan Tom Ka

(Serves 4-6)

2 Cans of organic coconut milk

1 Two inch piece of galangal root, peeled and thinly sliced

2 Limes

3 Lemongrass stalks, sliced lengthwise in quarters, then chopped in two inch long pieces

2 TB dulse flakes

1 TB coconut oil

Thai Chilies (optional) you can use between 2-12 depending on taste, the smaller they are minced, the spicier the soup will be

1 Red bell pepper, thinly sliced in strips

1 1/2 Cups mushrooms (straw mushrooms are often used and can be found in many Asian groceries, or you can use shiitakes or baby bellas)

3 Carrots, thinly sliced in rounds

1 Cup broccoli florettes, thinly sliced

I Bunch scallions, chopped

6 Baby bok choy, chopped

16 Cups vegetable broth

1/2 Cup fresh cilantro, chopped

Begin by sautéing the scallions, mushrooms, peppers and galangal in the coconut oil on medium low heat. Cook until mushrooms are soft. Add veggie broth, broccoli, bok choy, carrots, lemongrass and dulse flakes. Simmer until vegetables are soft. Remove from heat. Add the coconut milk, and stir until completely dissolved. Add lime juice and garnish with cilantro before serving.

References:

1. Bremness, Lesley. Dorling Kindersley Handbooks: Herbs. Dorling Kindersley. London, 1994.

2. www.wikipedia.org/Galangal

Humans evolved with a staple source of the essential omega-3 fat docosahexaenoic acid (DHA) in their diets, namely seafood.

Animal based omega-3 fats are considered essential because they cannot be synthesized in appropriate quantities by your body and must be supplied through your diet.

The introduction of high-quality, easily digested nutrients from seafood into the human diet coincided with the rapid expansion of grey matter in the cerebral cortex–a defining characteristic of the modern human brain.

The DHA molecule has unique structural properties that provide optimal conditions for a wide range of cell membrane functions, and grey matter is a particularly membrane-rich tissue.

There’s no doubt you need omega-3 fat for proper brain function. In fact, mounting evidence suggests that deficiency in this essential fat may lead to brain degeneration. According to a recent article published in the journal Nutrients, “An emerging body of research is exploring a unique role for DHA in neurodevelopment and the prevention of neuropsychiatric and neurodegenerative disorders.”

Plant-Based versus Animal-Based Omega-3 Fats

Before we go any further, it’s important to recognize that animal-based omega-3 fat is not interchangeable with plant-based sources of omega-3. And while you do need both in your diet, animal-based omega-3 fats are particularly important for your brain health.

Dietary fish and marine oil supplements such as krill oil are a direct source of EPA and DHA. Plants, on the other hand, contain the parent omega-3, alpha-linolenic acid (ALA), which can be converted into eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). However, as stated in the featured article, this conversion is ineffective in general, and appears to get progressively more ineffective with age:

“Unlike the photosynthetic cells in algae and higher plants, mammalian cells lack the specific enzymes required for the de novo synthesis of alpha-linolenic acid (ALA), the precursor for all omega-3 fatty acid syntheses. Endogenous synthesis of DHA from ALA in humans is much lower and more limited than previously assumed.

… [A]fter much intense research, the 1989 NATO Advanced Research Workshop on dietary n-3 and n-6 fatty acids on biological effects and nutritional essentiality, agreed by consensus that n-3 fatty acids generally: (1) have anti-inflammatory properties; (2) lower serum triglycerides and cholesterol; and (3) decrease thrombosis and platelet aggregation. Therefore administration was recommended as beneficial in cardiovascular disease, hypertension and rheumatoid arthritis

Since then, however, there has been a wealth of evidence to support the notion that the omega-3 fatty acids are not bioequivalent and that the longer chain EPA and DHA are much more important than their precursor ALA.” [Emphasis mine]

The reason why EPA/DHA are more important is because although ALA (that you get from plant sources) is an essential nutrient, the conversion of ALA to EPA and DHA is typically severely impaired by inhibition of delta 6 desaturase; an enzyme necessary for the conversion. Elevated insulin levels impair this enzyme, and over 80 percent of the U.S. population has elevated insulin levels, so chances are high that you’ll be part of this significant majority…Therefore, you want to make sure you get the bulk of your omega-3 from animal sources, not plant sources, to make sure you won’t develop a deficiency.

DHA: One of the Most Important Nutrients for Brain Function

Sixty percent of your brain is fat. DHA alone makes up about 15 percent to 20 percent of your brain’s cerebral cortex, as well as 30 percent to 60 percent of your retina, making it an essential nutrient for both brain and eye health.

It’s found in high levels in your neurons; the cells of your central nervous system, where it provides structural support. When your omega-3 intake is inadequate, your nerve cells become stiff as the missing omega-3 fats are substituted with cholesterol and omega-6 instead. Once your nerve cells become rigid, proper neurotransmission from cell to cell and within cells become compromised.

The influence of omega-3 fat on physical and mental health has been the subject of intense research over the last four decades, and there’s compelling evidence that animal-based omega-3 fats can help reduce the symptoms of a variety of psychiatric illnesses and degenerative brain disorders.

For more info, go to www.mercola.com

*This article was reprinted with permission from www.mercola.com.

When you hear people talk about chocolate, those who enjoy it, tend to use words like “addict” and “obsession” and “craving” when describing their relationship with this exotic treat. Indeed, Theobroma Cacao has a long history of being one of the most revered and coveted commodities on earth. There are those who praise the healing benefits of cacao, and ours is hardly the first culture to be obsessed with it. It is rumored to be an aphrodisiac, and has practically become a symbol of romance, a favorite gift for Valentine’s Day.

Cocoa pods grow in hot, rainy tropical climates. Cocoa pods weigh nearly a pound a piece, each one contains between 20-50 beans. About 400 dried beans make a pound chocolate. Once removed from their pods, the beans are fermented and dried, usually in the sun, but sometimes through artificial means.

The health benefits attributed to cacao include improved cardiovascular heath. This is especially associated with dark chocolate and raw cacao, in which the flavonoids are still intact. Studies also show term benefits in LDL cholesterol linked to chocolate consumption.

When we think about cacao and chocolate, we often forget that this ingredient is riddled with controversy. Perhaps our passion for chocolate has made it easy to overlook some unsavory truths. The first is that not all nutritionists and health studies support the healing benefits of cacao. In fact, some studies suggest there are troubling health problems associated with cacao consumption. Another little discussed fact: much of the world’s cacao is exposed to highly toxic pesticides and herbicides. Combine that with the deforestation that must occur to make room for cacao plantations, and this creates negative environmental consequences and adverse health effects. As if this weren’t enough, the most troubling aspect of cacao production, which receives very little acknowledgement in the US is that fact that much of the world’s chocolate is a product of slave labor and child trafficking.

West African nations, including Cameroon, Nigeria, Ghana and Cote d’Ivoire produce as much as 70 percent of the world’s chocolate supply. In 2005, it was reported that the Ivory Coast alone had more than 200,000 children working on cacao farms. These children are forced to work with toxic chemicals, without protective clothing. They are subject to dangerous wounds from the machetes they must use to cut open the cacao pods. Their growing bodies are crippled by the heavy sacks of harvested pods they must carry on their backs. It is estimated that up to six percent of these children were brought to these farms against their will by human traffickers. Some of these enslaved children have been taken from Mali, Burkina Faso, Benin and Togo. In many other cases, the extreme poverty in the region, and the plunge in cacao’s trading price, forced many families to pull their children out of school to work on the farms full time. Many of these parents are promised that their children will earn a good wage and send money home, but often the conditions these children work in resemble slavery. Some have worked for years without pay, have been beaten regularly and threatened with violence if they try to leave.

Major chocolate producers, such as Hershey and Nestle, buy cocoa at commodities exchanges where Ivorian cocoa is mixed with other cocoa and sold at low prices. The Ivory Coast government blamed multinational chocolate companies for keeping prices low, and farmers in poverty. The Ivorian prime minister, Pascal Affi N’Guessan said the price would need to increase 10 times to ensure a good quality of life for the farmers and their families.

In recent years, several organizations put pressure on manufacturer’s to stop sourcing cheap chocolate at the expense of human rights. Many major chocolate producers promised to phase out their chocolate sourced by child labor. Many even signed on to the Harkin-Engel Protocol, which was designed to end child labor on cocoa farms completely by 2010. Independent auditors at Tulane University’s Payson Center for International Development showed that in September 2010, their efforts had not even come close to meeting this goal.

This Valentine’s Day, take a moment to consider what goes into making that “romantic” gift you received. But, before you despair completely, there are increasing numbers of fair trade sources of cocoa and raw cacao. By purchasing fair trade chocolate and cacao, you will help reduce the risk of consuming chocolate sourced by child labor. Certified organic cacao has not been exposed to dangerous chemicals, and neither have the farmers. See this month’s “Ingredient Watch” column for more information on choosing high quality, ethically produced cocoa.

Below, you will find a list of resources for finding fair trade, organic, chocolate and cacao. These companies either use 100 percent fair trade ingredients, or have a stated goal to reach 100 percent with the majority of ingredients having fair trade sources. The more we choose sustainably and compassionately grown cacao, the more pressure it puts on the “Big Chocolate” industry to clean up its act.

Fair trade sources of Chocolate and Cacao:

www.essentiallivingfoods.com/products/cacao-powder-balinese-organic-raw

http://omanhene.com/

http://www.equalexchange.coop

http://www.divinechocolateusa.com/

http://www.deansbeans.com

http://www.globalexchange.org/fairtrade/campaigns/stores.

http://fairtradefederation.org

References:

1. Bremness, Leslie. Dorling Kindersley Handbook: Herbs. Dorling Kindersley, London, 1994.

2. www.wikipedia.org/cocoa

3. www.wikipedia.org/children_and_cocoa_production

4. http://www.laborrights.org/stop-child-forced-labor/cocoa-campaign/news/12418

Our cover displays an image of lustrous pomegranate seeds, alongside an iconic shape. What do these two red and eye appealing objects have in common? The heart. The pomegranate, native to Iran (Persia), packs a heart-healthy punch.

The history of the pomegranate is intriguing in itself, but the modern day use plays the true beat of this story, as the properties in its juice help reduce the risk of heart disease, according to research. The juice is said to contain antioxidants and free radical scavengers. Some studies also suggest that drinking pomegranate juice daily helped reduce systolic blood pressure. Its seeds are also high in fiber, Vitamin C and unsaturated oil.

From an Ayurvedic point of view, the seeds and the juice are revered as a tonic for the heart and throat. The juice of its rind, flower and tree bark are used to stop nose bleeds, gum bleeding, and for toning and firming the skin.

With all of these healthful benefits, how can you resist this alluring fruit? You can find organic pomegranates, and a variety of pomegranate juices, at your local health food store.

Written By Dr. James Rouse |

Change your thinking, change your life” is a philosophical and spiritual mantra that most of us embrace with passionate conviction. You may find it inspiring to know that you can positively impact your thinking, emotions, and outlook through a practice of affirmative eating.

The turn of the New Year is the perfect time to refresh your thinking about your eating plan, not only for nourishing your body but also for nourishing your mind. Simply put: eating right is as much a mental boost as it is a physical one.

I have witnessed, both clinically and personally, the impact that the right foods can have on creating inspired thinking and living. Your food choices do impact your mental and emotional body chemistry. You can help to create a positive mental and emotional thinking environment by choosing foods that are rich in key compounds that serve as building blocks for your body and brain’s chemical messengers called neurotransmitters. Neurotransmitters serve many different functions. One of which is to keep your mind, mood and motivation on track and focused. Neurotransmitters also support your thoughts and thinking in a positive way!

If you are looking to get the most spirited “bang from your brain” you can employ affirmative eating and set your thoughts and vision on a course for fine-tuned think- ing and greater well-being! There are four powerful neurotransmitters that, when supported through healthier living and eating practices, can help you experience less moodiness, depression and anxiety, and greater focus, energy and concentration … and help you sleep better and give you greater control of your sugar cravings.

These “fantastic four” include serotonin, dopamine, acetylcholine and nor epi- nephrine. How do they work? What can they do for you? How can you build your own optimal levels?

1. Serotonin: Serotonin is like a natural anti-depressant and helps manage your crav- ings for high drama carbohydrates like cookies, cakes and chips. When your levels of serotonin are healthy, your mood and sense of personal peace is alive and well. You can build your stores of serotonin by eating foods rich in the amino acid tryptophan found in poultry and avocados, and in whole grains, legumes and tofu.

2. Dopamine is all about energy, passion and greater concentration. When fatigue and lethargy appear to be your normal state of being, you may want to do your best to support your natural and optimal levels of dopamine. You can do this by choosing foods rich in the amino acids tyrosine and phenylalanine which can be found in low fat dairy products, eggs, rice and fish.

3. If you’re feeling like your brain and your memory are experiencing more than just temporary difficulties with recall, and concentration is fleeting at best, then you may wish to boost your levels of acetylcholine. Acetylcholine promotes mental fit- ness, and supports overall optimism and balance. You can serve yourself and your memory by consuming choline rich foods like oatmeal, soy foods, nuts, whole grains, sesame seeds and brewers yeast. Choline can actually boost levels of acetylcholine in the body.

4. When stress, sleep disturbances, depression and general lack of happiness and fulfillment are making their presence known on an all-too-often basis, you may want to boost your levels of nor epinephrine. Nor epinephrine has a stimulating effect on the brain, and it promotes positive perception, motivation and energy. It can also be helpful in supporting balance and focus during stressful situations, and promote an optimistic outlook while under stress too. The food base building block for this “happiness hormone” is the amino acid phenylalanine and can be found in fish, eggs, poultry, legumes, red vegetables, spinach, apples, and, thank goodness, chocolate! (just keep your consumption moderate and go with the dark variety).

When your need for “comfort food” is winning over your need for eating healthy, think about the “fabulous four” and try to choose foods that will optimize your levels of these neurotransmitters. With affirmative eating practices you can build optimal levels of these chemical messengers which I often refer to as chemicals for greater contentment and experience peak performance of your mind, body and spirit!

A wonderful side effect of this type of eating plan is that it is naturally balanced with lean proteins, metabolically supportive carbohydrates and healthy fats, which can also be helpful in supporting healthy weight management and in the prevention of many chronic diseases such as heart disease, diabetes and certain types of cancer. I encourage you to begin each meal choice with the “end in mind.” Consider the outcome you are looking for with your food and your meals. Is your desire to just fill up, or are you looking for an experience of true and sustained nourishment that fuels your body and mind to co-create with spirit to live and give from your highest expression?

Affirmative eating can be a vital endeavor on the path to greater peace and well-being. Begin today. Set your table and your intention. Let the grace begin…

Dr. James Rouse is creator and co founder of Optimum Wellness media www.opimumwellness.com and Mix1 Beverages www.mix1life.com

The same little green bushes that are found atop little ceramic animals, in those infamous “Chia pet” commercials, are actually a dynamic superfood source. Salvia hispanica, more commonly known as chia, is a member of the mint family. Its earliest known cultivation dates back before the 16th century, to the pre-Columbian Aztec civilizations. It is still used in Mexico and Guatemala; the seeds from the plant are sometimes ground, or used whole in a nutritious beverage called “chia fresco.”

The flowering bush is closely related to Pineapple Sage, but unlike other members in its family, chia is most prized for its tiny oval seeds. These miniscule seeds are only 1 mm in diameter, are extremely rich in Omega-3 fatty acids, much of which is alpha linoleic acid (ALA). When consumed in its raw form, it provides protein and dietary fiber. The seed also provides essential minerals, such as phosphorus, manganese, calcium, potassium and sodium.

Chia fresca is a beverage in which chia seeds are combined with water or fruit juice. The soaked seeds have an interesting gelatinous texture. Its gelatinous qualities lend to its use in gruels, porridges and puddings. It is often added to Pinole; which is coarse flour made from toasted maize. Ground chia seeds are also used is baked goods, such as breads, cakes and biscuits. Chia sprouts can be eaten the same way as alfalfa sprouts; they make a great compliment to salads, sandwiches and other dishes. The porous clay figurines from those infamous commercials are a great surface on which to grow these sprouts because moisture is held and slowly released by the clay. Of course, using a glass jar covered in cheese cloth will work just fine for sprouting as well.

Below is a recipe for Chia fresca, designed to give you an energy boost so that you can tackle New Year’s Resolutions with ease. Any fresh fruit juice can be substituted in this recipe. Play around with what flavors you like best.

Chia Fresca

10 cups filtered water

2/3 cup chia seeds

4 TB Yerba Mate (or two tea bags)

Juice from 1 lemon

2 TB fresh mint (try pineapple or chocolate mint)

2 TB raw honey (optional)

Combine eight cups of water and chia seeds in a large glass container. Let them sit for at least two hours. Meanwhile, heat the remaining two cups of water until simmering; add the Mate and steep. If you choose to use honey, add it to the tea and stir until it dissolves. After five to ten minutes, strain out the tea and let the mate mix cool in the refrigerator. When the chia seeds have reached a gelatinous texture, add the mate, mint and lemon juice. If the mixture is too thick, add additional liquid. This recipe serves four.

References:

1. Bremness, Leslie. Dorling Kindersley Handbooks: Herbs. Dorling Kindersley. London, 1994.

2. www.wikipedia.com

The word star has many connotations. For some, stars are luminous balls of plasma, offering speculation on past, present and future. For others, the star represents their history and faith. To many, a star conveys hope, joy and harmony. We use them as décor, we watch them on TV, and we hang our star-filled flags to honor American humanity. The “star” is brilliant and vibrant, yet elusive; it holds a deeper meaning within.

Similarly, the star anise possesses a myriad of uses. Scientifically known as Illicium verum, star anise means “eight-horn,” or “eight corners,” in Chinese. The fruit is harvested from its small evergreen tree, native to Vietnam and China. Its flavor resembles that of anise and is used in food and medicinal recipes alike. It flavors liquors, baked goods, meats, soups and teas. It has been used in Traditional Chinese Medicine to remedy rheumatism, digestion and cold-stagnation. It is also a popular ingredient in anti-flu drugs.

Whether you use the star symbolically, or to add a touch of warmth to your food and drink, make note of the feelings derived from its use. Pay attention to the vibration it emits, and feel its energy; for there must be a reason behind the star’s historical presence.

The butter vs. margarine debate…what to say about it? The only really surprising thing about the whole issue is that margarine has managed to successfully disguise itself as a health food for so long. Meanwhile, real butter, a whole food that has been used safely for generations, has somehow earned a bad rap for itself. Butter vs. margarine: the closer you look at it, the more of a head-scratcher it becomes.

Let’s see who comes out on top when we compare the ingredients of a popular margarine product, with those of actual butter. Watch them do battle below.

Country crock Butter spread:

Ingredients: Vegetable(s) Oil Blend (Soybean(s) Oil Liquid, Soybean(s) Oil, Partially Hydrogenated, Cottonseed Oil, Hydrogenated, Water, Whey (Milk), Salt, Vegetable(s) Mono and Diglycerides, Soy Lecithin, (Potassium Sorbate, Calcium Disodium EDTA used to protect quality), Citric Acid, Artificial Flavors, Vitamin A Palmitate, Beta Carotene color(s).

This product is mostly composed of rancid vegetable oils, with dashes of additives and preservatives thrown in. Nothing related to a cow is mentioned until ingredient number five. This product also contains hydrogenated oils, which as we learned in last month’s Ingredient Watch are best avoided like the plague. The process of hydrogenating oil is when oils are transformed from a liquid state to semi-solid by using nickel oxide (tiny metal particles) as a catalyst and blasting the oil with hydrogen at high heat and pressure. This is oil that is already rancid as it was extracted, using high heat methods that create dangerous free radicals. The artificial flavors and coloring are necessary to mask margarines actual color (dull grey) and to conceal its chemical aftertaste.

Fats that are partially hydrogenated actually block utilization of essential fatty acids, causing problems such as sexual dysfunction, and paralysis of the immune system. Hydrogenated fats are associated with many serious diseases including diabetes, obesity, birth defects, sterility, and problems with bones and tendons. The consumption of margarine has been implicated in connection to high cholesterol levels, heart disease and cancer and yet it is still marketed as a health food. Even more horrifying, is that it is often suggested as beneficial for people who are already facing heart disease or high cholesterol.

And Organic Valley Pastured Butter:

Ingredients: Pasteurized organic sweet cream, salt, microbial cultures.

Even a quick glance at the two ingredient lists, side by side, should reveal the butter’s advantage: only three ingredients, while the former has upwards of 15. Butter is made by culturing milk with lactic acid to ripen the cream, before it is slow churned in small batches. This butter comes from pastured cows that grazed on grass, increasing the amount of beta-carotene and omega 3 in the milk. The cows were not given hormones or antibiotics, or fed GMO ingredients; all of which do have adverse health effects. When butter is made from high quality milk that came from cows that were able to live as they naturally would, that is to say, grazing on grass, the butter is more like what our ancestors enjoyed. Incidentally, butter is not given much credit, neither for the many vital nutrients it contains or some of its associated health benefits.

Butter is rich in fat soluble vitamins such as A, D, K and E. Vitamin A is more easily absorbed and utilized from butter than it is from any other food source. Vitamins A and D are necessary for growth, healthy bones, proper development of the nervous system and brain, and for normal sexual development. Butter from grass fed cows also contains Activator X, a catalyst discovered by Dr. Weston Price, which helps the body easily absorb minerals such as maganese, zinc, chromium, and iodine. Butter contains a balanced ratio of omega 3 and omega 6 fatty acids. Finally, the short and medium chain fatty acids in butter have antimicrobial, antitumor and immune system supporting properties, especially 12-carbon lauric acid, not found in other animal fats.

When you compare the two side by side, butter clearly comes out swinging. It deserves a second chance in our kitchen, while the margarine should be cast out as an impostor, imitation “health food.”

References:

1. Fallon, Sally, with Mary G Enig Ph.D, “Nourishing Traditions,” Revised Second Edition, New Trends Publishing, Washington DC, 2001

2. http://www.livestrong.com/thedailyplate/nutrition-calories/food/country-crock/butter/

3. www.organicvalley.coop

Understanding how to choose healthy, high quality oils is a simple way to positively impact one’s diet. While fats in oils are often demonized for causing obesity, they are one of the most misunderstood nutrients. Consuming healthy oils is extremely beneficial in many ways. They provide the body with necessary vitamins such as A, C, and D, antioxidants such as selenium and vitamin E, and minerals such as magnesium. Tropical oils even have anti-microbial action.

On the other hand, over consumption of low quality, highly processed vegetable oils and hydrogenated fats, contribute to many health problems. These range from vitamin and mineral deficiencies to heart disease, cancer, diabetes and more. Many of these oils also contain large amounts of omega 6 linoleic acid. Recent research revealed that too much omega 6 in the diet creates an imbalance that can interfere with production of important hormones. This disruption can result in increased tendency to form blood clots, and higher risks of inflammation, high blood pressure, irritation of the digestive tract, depressed immune function, sterility, cancer and weight gain. Whether oil is healthy or not has much to do with the way it is processed. Not all olive oils are created equal, for example. Here are some key terms to take note of when shopping for oils, and some recommendations for the healthiest oil options:

“Expeller-pressed” or “Cold pressed”: In the old days, oils were extracted from fruits, nuts and seeds through slow moving stone presses. The oils were not heated during this process. This kept it from becoming rancid and allowed all its beneficial properties to remain intact. Today, many commercial grade cooking oils are obtained by crushing the oil bearing seeds and heating them to 230 degrees Fahrenheit! During this process, the oils are exposed to damaging light and oxygen. High temperature processing cause the weak carbon bonds of unsaturated fatty acids to break apart, creating dangerous free radicals. In addition, the antioxidants such as fat-soluble vitamin E are destroyed by the high temperatures. BHT and BHA, both suspected of causing cancer and brain damage, are often added to these oils to replace the vitamin E and other natural preservatives destroyed by the high heat. Oils that are “expeller pressed” or “cold pressed” are unrefined and a much safer alternative to processed oils. These oils will remain fresh, with their antioxidants intact, for long periods of time, if stored in dark bottles in a cool place.

“Hydrogenation” or “Hydrogenated oils”: This is one of those red flags on a food product ingredient list. This is a process that turns polyunsaturated oils, normally liquid at room temperature into fats that remain solid at room temperature. Margarine and Shortening are two classic examples. Manufacturers usually begin with cheap, low quality oils such as corn, cottonseed or soy that are already rancid from the extraction process mentioned above. These oils are combined with tiny metal particles, usually nickel oxide, which is then subjected to hydrogen gas at high heat and high pressures. Then, soap-like emulsifiers are added to give it a better consistency, and the product is heated to high temperatures again. Next it is bleached to remove the unattractive grey color from the product, and some dyes and fragrances are added to mask the flavor. There is nothing about this process that should have anything to do with anything we eat. When you see the words “hydrogenated” on the label, just put it back on the shelf and walk away!

Best oil choices:

Olive oil: Ideal in its raw form for salads, and appropriate for cooking at moderate-low temperatures. Do not overheat, or the integrity of the oil will be lost. Contains both omega 6 and omega 3 acids. Choose cold pressed or expeller pressed for best results. High quality olive oils are golden yellow and slightly cloudy in appearance.

Coconut oil and palm oil: These tropical oils contain anti-viral, anti-fungal, anti-bacterial and anti-microbial properties, when they are unrefined. These oils are very stable and can be kept at room temperature for many months, without becoming rancid. These oils also maintain their integrity quite well when heated, so they are excellent for cooking, frying and baking.

Flax seed oil: Contains 57 percent omega 3 fatty acids. It should always be kept in a dark bottle in the refrigerator to prevent rancidity. It should never be cooked with or heated, but instead used in small quantities such as tablespoon added to your favorite salad dressing.

Oils that are OK in moderation:

Peanut oil and sesame oil: Relatively stable at high heat, these oils are acceptable for use in stir frys and other cooked meals. Their high omega 6 content can be dangerous if overused.

Oils to avoid/strictly limit:

Safflower, corn, sunflower, soybean and cottonseed oils: It is almost impossible to find cold-pressed versions of these oils. They have already been processed at dangerously high temperatures, and become even more damaging when re-heated for cooking, frying or baking. High omega 6 content.

Canola oil: Due to its high sulfur content, this oil goes rancid easily. Baked goods made with canola oil tend to mold very quickly. Studies have connected the consumption of canola oil to heart lesions and vitamin E deficiency. High omega 6 content.

As always, choose real food over food products and eat happily!

1. Fallon, Sally with Enig Ph.D, Mary. Nourishing Traditions. Revised Second Edition. New Trends Publishing. Washington DC, 2001.

2. www.wikipedia.com.

Shopping organic on a budget isn’t always easy. It takes time to familiarize yourself with certain organic products, and the places you can find them locally. Here are some tips on how to get started:

-Don’t limit yourself to popular natural foods stores and organic pantries. Shop around and figure out where you’re comfortable spending your hard earned money. Conventional grocery stores often have relatively cheap and expansive selections of organics.

-Plan your meals and don’t over-shop. According to the U.S. Environmental Protection Agency, the U.S. generates more than 34 million tons of food waste each year. Generating food waste has significant economic and environmental consequences, so make a list of ingredients you’ll need and try to avoid impulse buys. Websites like www.lovefoodhatewaste.com can even help you calculate proper portions.

-Save food, save money! Store your food so that it stays fresh, and learn recipes for leftover meals.

-Shop seasonally. Learn which fruits and vegetables are harvested during certain times of the year. In the fall, think root vegetables: potatoes, carrots, zucchinis, squash and corn. If strawberries are out of season, opt for frozen strawberries. If tomatoes are out of season, go with canned.

-Make connections with a local farmer and become involved. For a nominal fee toward a membership/part ownership, food Co-ops offer organics and other natural products, direct from local growers, at discount prices. There are many other programs you can get involved in and become familiar with Community Supported Agriculture (CSA). Check online for sites that list your local farmers and CSA programs: www.nevadagrown.com

-Buy organic if it doesn’t have a peel. Many fruits and vegetables are full of pesticides and other dangerous chemicals, even after they are washed. However, there are some fruits and vegetables that are safe to substitute organic for conventional, in order to save you some extra cash. Generally, produce with a peel, rind, husk or protective outer layer is less likely to be affected by pesticides and harsh chemical fertilizers. Here are some examples:

Oftentimes, produce that is grown organically isn’t labeled organic on the shelves because the application and inspection process to get it certified by a National Organic Program (NOP) accredited agent can be expensive. Farmers can even have their organic certified label revoked if organic produce simply comes into contact with a conventional produce.

*Skip the organic peanut butter and just go with conventional brands that are low in sugar and free of hydrogenated oils.

-Buy organic meats and animal byproducts. Livestock raised on conventional farms are often given antibiotics and recombinant growth hormones. These become present in the conventional beef, pork, and poultry we eat, along with the eggs, milk, and cheese that we get from these animals. Farmed fish are also a red flag as contaminants can be found in the food they are fed; buy wild-caught fish instead. Organic meats are almost twice as expensive as conventional meats, but the health benefits outweigh the cost.

-Purchase bulk items. Some stores have larger selections than others, but most contain essential foods that have high nutrient densities, like oats, whole grains, beans, nuts, rice, and snacks like trail mix and dried fruits.

-Don’t buy bottled water. It’s expensive and the bottling process is harmful to the environment. Buy yourself a tap filter and a reusable water bottle to take with you on the go. A Brita Faucet Filter shouldn’t run more than $30 anywhere, think of it as a simple investment that will save you hundreds of dollars in the future.

-Shop sale items. This might be stating the obvious, but everyday sale items are usually good buys because most stores have already shopped around locally for you to make sure they are giving you the best price around.

-Shop store brands for packaged foods. They’re cheaper and have the same great taste and nutritional value as big name brands (I.e. Whole Foods has their “365” brand).

-Don’t buy prepared foods. It’s cheaper and healthier to buy the ingredients needed to prepare them yourself.

-Browse coupons and use them! Coupons for natural and organic products are easy to find online, and many stores include them in their print newsletters and catalogues.

Personal Care

-Do some research and avoid dangerous chemicals that can slowly harm your body over time. Personal care products contain large volumes of chemicals, natural and synthetic. Some companies use ingredients that may cause cancer or that are associated with developmental problems. Many cosmetics ingredients penetrate the skin, and people ingest those used on lips and hands and inhale sprays and powders.

Again, shop around. Conventional stores like Target and CVS in fact have good organic personal care, bath and shower, health and skin care, and cosmetic products at affordable prices that are often less than half the cost of similar products found in popular natural health stores.

However, organic or “natural” products sometimes still contain the harmful ingredients we try to avoid. Just because a product label says “all natural” doesn’t mean it is safe. Even plant-based ingredients can be harmful to your body. That’s why it’s important to familiarize yourself with some of the major toxins found in personal care products. Here are a few:

• DEA (diethanolamine), MEA (Monoethanolamiine) & TEA (triethanolamine): Hormone-disrupting chemicals, can form cancer-causing nitrates. Americans exposed 10-20 times per day with shampoos, shaving creams and bubble baths.

• Alcohol, Isopropyl (SD-40): drying, irritating solvent; strips skin’s moisture and immune barrier, makes you vulnerable to bacteria and viruses. Found in shellac, antifreeze and personal care products. Promotes brown spots and premature aging.

• Fragrances: Can contain up to four thousand ingredients (including animal urine), many toxic or carcinogenic. Causes headaches, dizziness, allergic rashes, skin discoloration, violent coughing, vomiting, and skin irritation.

Parabens: Act as preservatives; are present in moisturizers and deodorants. Chemicals in cosmetics can pass through the skin, into the bloodstream and internal organs.

Sulfates: All types of body care products may contain sulfates that have been shown to be highly irritating to the skin and have also been linked to toxicity of the biological systems of the body including cardiovascular (heart), digestive tract and the respiratory system.

-Make your own cleaning products. Baking soda, vinegar, borax, and other common natural household products are good homemade substitutions to expensive certified organic cleaners, laundry detergents and soaps. Many of the ingredients you already own can be used in combination to clean a variety of things:

• Multi-purpose cleaner: Mix a few drops of natural soap, 2 cups water, and 15 drops each of tea tree and lavender essential oil. You can spray this on all surfaces, like cutting boards, counters, toilets and walls.
• Remove indoor air pollutants: Houseplants such as chrysanthemums, English ivy, spider plants, and Boston ferns naturally freshen the air.
• Prevent mold and mildew from becoming a growing problem in the bathroom by keeping a spray bottle filled with 1 cup water and 1 drop tea tree oil handy, for zapping stains.
• Disinfect and deodorize the toilet bowl in a flash. Sprinkle the sides with baking soda, let sit for a few minutes, then drizzle with vinegar. Scrub with a toilet brush and flush.
• Take out tough stains from whites by dabbing spots with a mixture of one part borax and six parts water.

As you can see, there are numerous ways to make shopping organic affordable. Shopping within your budget is attainable. It takes sensible thought and consideration to know what you really need. Following these tips and suggestions will help you get there faster.

References:

1. http://www.epa.gov/osw/conserve/materials/organics/food/fd-basic.htm

2. http://www.webmd.com/food-recipes/ss/slideshow-to-buy-or-not-to-buy-organic

3. http://www.ewg.org/skindeep/

4. Healthy Beginnings “Terrible Toxins” pamphlet

5. WOW Cleaning Services: www.wowcleaningreno.com