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

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

If you looked at the label of a food product and it included no ingredient list, and no information about where the ingredients were sourced or how they were processed, would you want to consume that product? Most of us who have even a little bit of concern about what we put in our bodies would most likely answer this question with a resounding “no!”  Yet, if you consume bottled water that is exactly what you are doing: consuming a product that gives little to no clear information about its quality or safety.

Every 27 hours Americans consume enough bottled water to circle the earth’s equator in its entirety, with plastic bottles stacked end to end. In just one week, those bottles would stretch more than halfway to the moon! How did we wind up in this predicament? Bottled water companies have more or less succeeded in convincing Americans that bottled water is far superior to tap water. However, they fail to disclose essential facts about their products, such as the geographical location of the water’s source, and test results that would confirm this water’s so-called “purity”. A 2011 study by the Environmental Working Group shares some other facts that the bottled water industry would rather its consumers not know:

• The Federal government does not mandate that bottled water be any safer than tap water–the chemical pollution standards are nearly identical. In fact, bottled water is less regulated than tap water.

• Close to half of all bottled water is sourced from municipal tap water (Yup, the same stuff that comes out of your faucet).

• It takes an estimated 2,000 times more energy to produce bottled water than to produce an equivalent amount of tap water.

• Production and transportation of bottled water in the US consumes more than 30 million barrels of oil each year and produces as much carbon dioxide as two million cars.

• Plastic water bottles are the fastest growing form of municipal solid waste in the United States, contributing nearly four billion pounds to landfills, annually!

And if all that wasn’t enough to make you re-think bottled water, we haven’t even gotten into that whole “BPA” thing yet. What BPA thing, you ask? Bisphenol A (BPA) is an estrogen-like chemical commonly used to make clear plastics. It has been shown that it can leach into the liquid it contains (like water). Increasing amounts of scientific evidence show a correlation between high amounts of BPA in the body and infertility, weight gain, behavioral changes, early onset of puberty, cancer, and diabetes. If you absolutely have to purchase a food product that is packaged in plastic, check the bottom. If you see a “7″ or the letters “PC” (for polycarbonate) put it down. Plastic with recycling labels #1, #2, and #4 are better choices because they do not contain BPA.

Tap water has its own share of issues that are of concern. Most water supplies are susceptible to contamination by a number of harmful chemicals, either as a result of runoff from pesticides used on farms and other industrial waste, or they are deliberately treated with chloride or fluorides. Fluoridated water should definitely be avoided. Fluoride is an enzyme inhibitor that contributes to bone loss, bone deformities, cancer and a host of other illnesses. It offers very little protection against tooth decay. Because bottled water has a 50/50 shot of being from a municipal source, there’s a high probability that it could be fluoridated too.

So what are we to do? Well, the most ecologically and economically sane option is to buy a water filter. There are a variety of good choices for water filters, which vary from the kind you actually install to run through your kitchen sink, or entire home water system, to portable filters that can be placed in a BPA-free water bottle, for easy transport. Consumer Reports recommends installing an under-the-counter filter for greatest economic efficiency, as the filters don’t need to be replaced as often. The less often you need to replace a filter, the less often you need to dispose of an old one, reducing waste.

A ceramic, charcoal or compressed carbon filter is effective for removing toxic heavy metals, while leaving beneficial minerals such as calcium and selenium intact. These filters do not remove chloride or nitrates as effectively though. Some of these carbon filtration systems run the water through a second filter to remove most of the fluoride. Reverse Osmosis filters will completely remove the fluoride and nitrates, but they also denature the water, removing beneficial minerals. Fine clay or mineral ions can be added to this water to supplement–www.radientlifecatologue.com has an assortment of high quality water filtration systems. They also feature BPA-free water bottles whose maker’s donate a portion of their profits to aid in the effort to solve problems related to water shortage crisis, and oceanic pollution. Portable water bottles that contain a built-in filter are another alternative to bottled water. They are also useful for times when you are traveling, or backpacking. Some good BPA-free brands include Katadyn, CamelBak and Bobble. The consumer reports link at the bottom of this article contains an excellent comparison of water filters based of effectiveness, durability and price. Some of their favorites included:

• Clear2 0 carafe filter ($30 + $40-$100 per year for replacement filters)

• Pur Vertical FM 3700 faucet-mounted filter ($25 + $30-100 per year for replacement filters)

• The Aquasauna AQ-4000 Counter top filter ($100 + $50-100 per year for replacement filters)

• The Culligan preferred series 350 Undersink filter ($145 +$50-$100 per year for replacement filters)

Bottled water products should be placed in the same category as hydrogenated oils, high fructose corn syrup and aspartame. In short, they should rarely, if ever, be consumed. The money you spend on a water filter will save you countless dollars in the long run, while giving you access to healthier drinking water. Simultaneously, it spares the earth from pounds upon pounds of solid waste. Funny how choices that are good for our bodies are often good for the earth too.

References:

1. Fallon, Sally. Nourishing Traditions. New Trends Publishing. Washington DC, 1999.

2. Environmental working group report on bottled water:  http://static.ewg.org/reports/2010/bottledwater2010/pdf/2011-bottledwater-scorecard-report.pdf

3. http://www.ewg.org/bpa/tipstoavoidbpa

4. Great water filters for sale: http://www.radiantlifecatalog.com/product/KOR-WATER-BOTTLE/Point-of-Use-Devices-POU

5. http://www.usatoday.com/news/health/bpa.htm

6. Consumer reports water filter reviews: http://pressroom.consumerreports.org/pressroom/2010/04/cr-finds-10-recommended-water-filters-that-can-replace-bottled-water-.html

7. http://www.katadyn.com/usen/katadyn-products/products/katadynshopconnect/katadyn-water-filters-ultralight-series-products/katadyn-mybottle-purifier-blue-splash-2/

Ingredient watch

Written By Lissie Lyles |

A hot steaming mug of hot cocoa is a classic winter comfort. As this month’s Herbs and Spices article points out, there are some troubling conditions for many people who harvest the world’s chocolate. From a nutrition standpoint, sugary, stimulant beverages, such as hot cocoa are not meant to be a part of the daily diet. Once in a while, a high quality hot chocolate is still a luxurious treat many of us like to indulge in. Buying fair-trade, organic hot cocoa reduces the chances that the cacao beans we are consuming were treated with dangerous chemicals during cultivation, or were grown on farms that use exploited labor and trafficked children.

Most well known grocery store hot cocoa brands are not fair trade, or organic; many contain all sorts of strange additives and fillers. Here’s a list of some popular hot cocoa mixes, contrasted with an organic, fair trade option.

Swiss Miss Chocolate Flavor Hot Cocoa Mix:

Ingredients: sugar, modified whey, cocoa (processed with alkali), hydrogenated coconut oil, nonfat milk, calcium carbonate, less than 2% of: salt, dipotassium phosphate, mono- and diglyderides, artificial flavor, carrageenan. Contains milk.

Pros: I’m just going to type a little smiley face here: ☺ (Cute isn’t it?), instead of typing something snarky.

Cons: The first ingredient listed is sugar. This cocoa is not certified organic, and could contain cocoa powder sourced through child slavery. If that weren’t reason enough to make you want to put down the box, the hydrogenated oil, chemical additives and long ingredient list are further reasons to never consume this beverage.

Nestle Hot Cocoa mix (fat free):

Ingredients: dairy product solids, nonfat milk, cocoa processed with alkali (dds insignificant amount of fat), Calcium Carbonate, Cellulose Gum, Salt, Artificial Flavors, Sodium Aluminoilcate, Sucralose, Sodium Phosphate, Scesulfame Potassium (Non-nutritive Sweetener).

Pros: Nonexistent.

Cons: As delicious as “dairy product solids” sounds…DPS are modified dairy products obtained by the removal of protein and/or lactose and/or minerals from milk or whey. Removal is accomplished by physical separation techniques, such as precipitation or filtration. PH adjusting chemicals are then added to this powdered ash and protein. Sodium Aluminoilcate contains the dangerous heavy metal aluminum. Scesulfame Potassium is an artificial sweetener that research has shown negatively impacts insulin levels, and may even contribute to some forms of cancer. If all that’s not enough to make you want to put this box back on the shelf, this hot cocoa has the same problems mentioned above. There is an extremely high chance the cacao was sprayed with dangerous pesticides, by child slaves.

Ghirardelli Double Hot Cocoa:

Ingredients: Sugar, Cocoa, Unsweetened Chocolate, Soy lecithin (an emulsifier), Vanilla

Pros: Only five ingredients, four of which are pretty much actual food.

Cons: The sugar, cocoa and vanilla are not organic, or fair trade sourced. While Ghirardelli’s website makes lots of lofty claims about their high quality beans, there is no mention of the actual source of their beans.

Equal Exchange Hot cocoa mix:

Ingredients: Organic evaporated sugar cane juice*, Organic nonfat dry milk powder, Organic cocoa powder*, processed with alkali, organic guar gum, sea salt, organic carob bean gum, organic vanilla powder, Organic vanilla extract, organic maltodextrin, organic gum arabic. (*=fair trade ingredient).

Pros: Organic and fair trade sourced ingredients. Member of The Fair Trade Federations (FTF), which is one of the most reputable groups in the fair trade movement.

Cons: Non-fat dry milk powder makes it not suitable for vegans, or those who are lactose intolerant. Because of the long-ish ingredient list, the milk powder and emulsifiers, this should still be considered a processed food. Meaning, that it’s best consumed occasionally, not regularly.

Chocolate was once considered a luxury food, something we did not eat every day. Being mindful of the great distances that chocolate must travel, as well as the intense labor required to grow, harvest and process this treat, makes the extra dollars spent on fair trade organic chocolate well worth it. Cheap chocolate, at the expense of exploited child labor, is far too high a price to pay.

References:

1. Fallon, Sally. Nourishing Traditions. New Trends Publishing. Washington DC, 2001.

2. http://www.minimus.biz/Swiss-Miss-Hot-Cocoa-F20-1002301-7100.aspx

3. www.amazon.com

4. http://shop.equalexchange.com/ProductInfo.aspx?productid=10505

5. www.wikipedia.org/cocoa

Salt has to be, hands down, the most commonly found ingredient of all time. We use it in nearly everything. Salt is also another food that is plagued by nutritional misinformation. Most notably: salt-restricted diets. Early researchers uncovered a correlation between high blood sugars and dietary salt intake. However, subsequent studies have not proved this to be true. In fact, a 1930’s study found that salt deficiency led to a loss of taste sensation, cramps, weakness, and cardiovascular distress upon exertion. Furthermore, a large study in 1983 found that in some cases, restriction of dietary salt actually raised blood pressure.

With very few exceptions, most traditional cultures have used salt in some form. Cultures that were isolated, or lived far from naturally occurring salt sources, would burn sodium-rich marsh grasses and add the ash to their food. Salt not only enhances the flavor of food, it provides us with countless minerals. Not only sodium, but chloride, needed for the formation of hydrochloric acid. It activates amylases, needed for the proper digestion of carbohydrate foods. Chloride supports proper function of the brain, nervous system and many other processes of the body as well. Magnesium and countless trace minerals from the sea, including Iodine can also be found in salt.

When nutritionists try to point to the dangers of salt intake, the issue that is often overlooked is salt processing. Just like flour, rice and sugar, there is such a thing as processed salt. Salt that has been highly refined is a product of high-heat and heavy chemical procedures that remove beneficial minerals, and strip the salt of any enzyme activating powers. As with most foods, not all salts are created equal. Here is a list of some things to look for the next time you’re stocking up on salt.

Table salts: These salts are the most processed, and consequently the most dangerous. They contain anti-caking agents that often include toxic heavy metals, such as aluminum. To replace the natural iodine salts that are removed during processing, potassium iodide is added in amounts that can be toxic. To stabilize this volatile compound, dextrose is added, which turns the salt purple, meaning that it must be bleached in order to make the salt white again.

Pickling Salt: Used mainly for canning and fermenting pickles. This salt is made without iodine or any anti caking agents. The grains are very fine so that they dissolve easily, creating a clear brine. Other salts can be used for pickling, but the brine will have a cloudier appearance.

Kosher Salt: When applied to salt, the term “Kosher salt” does not derive from being made in accordance with guidelines outlined in the Torah. Nearly all salt, including table salt, could be considered kosher in that respect. Instead, the term refers to its use in making meats kosher by removing surface blood. Its large flakes make it especially effective for this purpose. For this reason, it can be somewhat drying when used in baking. Look for “additive-free” kosher salt to avoid dangerous anti-caking agents.

Celtic Sea Salt: Sun dried sea salt contains an abundance of trace minerals from marine life, providing an organic form of iodine. The best and purest unrefined sea salt comes from the natural salt marshes of Brittany, where it is farmed according to ancient method of sun-drying the sea water in large clay vats. There are many refined salts that still call themselves “sea salt,” so be sure that the label indicates the salt is derived from sun-dried, minimally processed methods, and does not contain ingredients that are difficult to pronounce.

Himalayan Pink Salt: Otherwise known as “Halite,” a rock salt that can be found in Pakistan, located somewhat near the Himalayas. Halite salts are not unique to this region, but are commercially referred to as “Himalayan,” even though none of this salt is actually sourced from the Himalayan Mountains. Other producers of this pink salt include Chile, Hawaii, Utah, Bolivia, Peru, Australia and Poland. This salt contains very high amounts of Sodium Chloride. It’s red or pinkish color results from iron oxide.

Using a high quality salt not only aids in better digestion of food, but results in richer, more complex flavor. You will be reminded of the rewards of choosing unprocessed salts every time you prepare meals and savor them.

References:

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

2. www.wikipedia.org

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

When I was a kid, fruit snacks were like currency at the school lunch table. If you had them, you would be begged to share, and could often swap these sweet, gummy, fruity treats for other sugary goodies. While the fruit snacks I enjoyed were laden with corn syrup, artificial flavors and dyes, the market today is abundant in “natural” fruit snacks.  These are yet another food product marketed to parents promising a healthy, yet sweet treat to include in their kid’s lunch pail. As usual, the words “all natural” on the label of a food product should not be taken at face value. Let’s look closer at the labels of a few of these products and see what we find.

Annie’s Organic Tropical Treat Bunny Fruit Snacks:

Ingredients: Organic tapioca syrup, organic cane sugar, organic tapioca syrup solids, organic white grape juice concentrate, pectin, citric acid, ascorbic acid, colors (turmeric, black carrot juice concentrate, annatto), Natural flavors, sodium citrate, organic sunflower oil, carnauba wax (from palm leaves).

Pros: Most ingredients are organic, suitable for vegans and gluten free folk. No corn syrup or toxic ingredients.

Cons: This product still contains a lot of sugar. Not only does it contain added cane sugar, but it contains tapioca syrup and fruit juice concentrates. As we learned in last month’s article about juice in a box, concentrated fruit juice is very high in fructose, a sugar that is implicated in the cause of many sugar-related diseases such as diabetes. Grapes naturally have high sugar content anyway, so when they are concentrated, the sugar levels sky rocket. The waxes and oils in this product will also make this snack difficult to digest, especially when consumed at the end of a meal.

Florida’s Natural Nuggets:

Ingredients: Orange Ingredients: Fruit Juice and Puree From Concentrate (Pear Puree From Concentrate, Pear Juice From Concentrate, Orange Juice From Concentrate (Natural Source of Vitamin C), Sugar, Tapioca Starch, Corn Syrup, Dextrose, Citric Acid, Tricalcium Phosphate, Natural Orange Flavor, Ascorbic Acid (Vitamin C), Sodium Citrate, Pectin, Ferric Phosphate, Niacinamide, Zinc Oxide, Purple Carrot Extract, Carnauba Wax, Vitamin A Acetate, Maltodextrin, Riboflavin (Vitamin B2), Thiamine Mononitrate (Vitamin B1). Strawberry Ingredients: Fruit Juice and Puree From Concentrate (Pear Puree From Concentrate, Pear Juice From Concentrate, Strawberry Juice From Concentrate (Blueberry Juice From Concentrate) (Natural Source of Vitamin C), Sugar, Tapioca Starch, Corn Syrup, Dextrose, Citric Acid, Tricalcium Phosphate, Natural Orange Flavor, Ascorbic Acid (Vitamin C), Sodium Citrate, Pectin, Ferric Phosphate, Niacinamide, Zinc Oxide, Purple Carrot Extract, Carnauba Wax, Vitamin A Acetate, Maltodextrin, Riboflavin (Vitamin B2), Thiamine Mononitrate (Vitamin B1). Blueberry Ingredients: Fruit Juice and Puree From Concentrate (Pear Puree From Concentrate, Pear Juice From Concentrate, Blueberry Juice From Concentrate) (Natural Source of Vitamin C), Sugar, Tapioca Starch, Corn Syrup, Dextrose, Citric Acid, Tricalcium Phosphate, Natural Orange Flavor, Ascorbic Acid (Vitamin C), Sodium Citrate, Pectin, Ferric Phosphate, Niacinamide, Zinc Oxide, Purple Carrot Extract, Carnauba Wax, Vitamin A Acetate, Maltodextrin, Riboflavin (Vitamin B2), Thiamine Mononitrate (Vitamin B1).

Pros: Contains some ingredients that originally came from fruit; gluten free and suitable for vegans.

Cons: Way too much sugar! Contains cane sugar, fruit juice concentrate AND corn syrup. Corn syrup is a sweetener best avoided all together, as there is mounting evidence that shows its contribution to a host of degenerative diseases. The long ingredient list, and its host of hard to pronounce ingredients, should serve as red flags.

Stretch Island Fruit Company’s Fruit leather:

Ingredients: Apple Puree Concentrate, Cherry Puree Concentrate, Orange Puree Concentrate, Black Cherry Flavor (Natural)

Pros: Short ingredient list, no added sugar or corn syrup, suitable for vegans and gluten free individuals. All ingredients come from fruit; no waxes, oils or unpronounceable ingredients.

Cons: Does not specify if this product is organic, meaning the fruit could contain pesticide residue.

It is easy and inexpensive to make one’s own healthy fruit snacks at home. Simple fruit leathers can be made with pureed fruit and a dehydrator. A little bit of raw honey or brown rice syrup may be added as well, if extra sweetness is desired. It is best to make this treat with just one type of fruit, as mixing too many fruits together not only spikes the sugar content, but makes them harder to digest. These homemade treats can be made with organic ingredients, and are certain to be fresher than the pre-packaged products at the store. They do not need any added sugars, waxes or vitamin fortification to be considered healthy. Every once in a while, an organic fruit snack product, that does not contain corn syrup, would not be an unhealthy addition to the diet. However, daily consumption of sugary foods, such as these aforementioned food products, is not recommended. There are plenty of fresh fruits that satisfy the desire for something sweet while providing the body with a proper balance of necessary vitamins, minerals and enzymes. Choose food over food products, and choose your food products wisely.

References:

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

2.www.drugstore.com/products/prod.asp?pid=296355&catid=190065&aid=337953&aparam=stretch_island_fruit_co_&CAWELAID=548258238

3. http://www.amazon.com/Floridas-Natural-Nuggets-Assorted-4-8-Ounce/dp/B000LKV4GS

4. www.annies.com/products/category-23

Ah, the juice box. Kids go crazy to slurp down this sweet treat; something that parents can feel good about, right? It is an innocent, healthy beverage that is a much better choice when compared with sugar or corn syrup laden sodas. In addition to this, the pretty packaging makes all sorts of claims about the all-natural ingredients, high vitamin quantity, and maybe even a little fortification action with some extra vital nutrients. As usual, the loftier the health claims on the box, the more our suspicions ought to be aroused. As we explore the ingredient lists of the juice products listed below, we begin to understand that they may not be all they were cracked up to be. Behold these so-called “healthy” food products, or as I like to call it, the Juice Box hall of shame:

365 Organic Cherry Flavored Juice:

Ingredients: Filtered Water, Apple(s) Juice Concentrate (Organic), Grape(s) Juice Concentrate (Organic), Aronia Berry Juice Concentrate (Organic), Cherry(ies) Juice (Organic), Flavor(s) Natural cherry.

Pros: The majority of the ingredients are organic; there are no artificial sweeteners or added sugar.

Cons: Three words: fruit juice concentrate. The process of juicing fruit, concentrates its sweetness, and ups its sugar content. Fruit contains plenty of sugar, and when large amounts of fruit are concentrated into juice, we wind up drinking a much larger serving of fruit and sugar than we would naturally be able to consume if we were just eating the fruit by itself. Most people are unaware that a glass of processed juice contains as much sugar as your average candy bar, most of it fructose, which is more harmful than the sucrose of sugar. Furthermore because commercial fruit juices are pasteurized, they are stripped of vital enzymes, vitamins and minerals, much like refined flour or sugar. Essentially, this juice box is nothing more than liquid sugar; itصs organic liquid sugar, but sugar nonetheless. Oh, and always remember there is nothing “natural” about natural flavors.

Juicy Juice Apple Juice:

Ingredients: Apple Juice (Water, Juice Concentrate), Ascorbic Acid (vitamin C), Malic Acid.

Pros: No artificial or added sweeteners. Short ingredient list.

Cons: Fruit is not from an organic source, meaning it could contain residue from pesticides. Contains fruit juice concentrate as well.

Capri Sun All Natural Red Berry Fruit Juice Pouches:

Ingredients: Water, High Fructose Corn Syrup, Citric Acid, Pear(s) Juice from Concentrate, Pectin, Strawberry(ies) Juice from Concentrate, Natural Flavoring

Pros: Uhة?

Cons: First of all, here’s a classic example of why the words “all natural” on a food product could be best translated as “junk food posing as health food.” Secondly, notice how fruit is fourth on the ingredient list. High fructose corn syrup adds even more fructose and sugar into the mix, and of course the natural flavoring is red flag. Finally, when a juice product is called something like “red berry” or “blue-raspberry,” or the name of some other fruit that doesn’t exist in reality, it is a pretty sure sign that the product itself is nothing but junk.

Sunny Delight

Ingredients: Water, High Fructose, Corn Syrup and 2% or Less of Each of the Following: Concentrated Juices (Orange, Tangerine, Apple, Lime, Grapefruit). Citric Acid, Ascorbic Acid (Vitamin C), Beta-Carotene, Thiamin Hydrochloride (Vitamin B1), Natural Flavors, Food Starch-Modified, Canola Oil, Cellulose Gum, Xanthan Gum, Sodium Hexametaphosphate, Sodium Benzoate To Protect Flavor, Yellow #5, Yellow #6

Pros: Well, it wins the prize for longest ingredients list. Oh, wait, that’s not such a good thing either.

Cons: Contains High Fructose corn syrup in addition to juice concentrates.  Only two percent of this product actually comes from fruit! Why in the world is canola oil in a bottle of juice?! The majority of the ingredients are food additives, including dyes. None of the ingredients are organic, some could even be GMO. Even though it contains synthetic B vitamins the high sugar and sodium content negates any healthy virtues of this product. This drink is no healthier than the soda or the “purple stuff” it claims to be superior to in its ads.

In short, juice in a box is not a healthy beverage choice. It is recommended that even fresh, unprocessed fruit juices be consumed in servings no greater than an ounce or two at a time and diluted with water; which will provide a healthy amount of fructose, equal to a normal serving of fruit. If you absolutely must consume processed juices, choose organic products that do not contain any added sugars or corn syrup and dilute them with plenty of water, at least eight ounces of water for each ounce of juice. Adding a little fruit juice to water is a great way to encourage kids to drink more water without over loading them with sugar. Using a juicer with fresh fruit ensures that the juice has living enzymes, vitamins and minerals instead of just sugar. Choose real food over food products, and just say no to that box of liquid sugar.

References:

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

2. http://www.juicyjuice.com/Public/Default.aspx

3.  http://www.foodfacts.com/food/Mixed%20Fruit%20Juice/Capri%20Sun%20All%20Natural%20Red%20Berry%20Fruit%20Juice%20Pouches%20-%2010%20Pack%20/72

4. http://wiki.answers.com/Q/What_are_the_Ingredients_in_sunny_delight

5. www.365organic.com

6. www.wikipedia.org

Oh the hot dog, one of those foods that gets associated with summer, barbecues and baseball. Hot dogs are in a group of food that has a bad reputation, and its reputation has mostly been well earned. Many hot dogs are often made from very low-quality meats, and contain all sorts of crazy fillers and chemicals that can in no way be defended as healthy. However, hot dog enthusiasts are reluctant to part with their beloved franks, and in recent years there have been a host of “Healthy Hot Dogs” entering the market. Which begs the question, can a hot dog be healthy? Let’s examine a few hot dog brands, whose labels boast that they are healthier than the average dog, and weigh the pros and cons:

Ball Park’s “Better for you” hotdogs, Turkey Franks:

Ingredients: Mechanically Separated Turkey, water, corn syrup, contains 2% or less: salt, potassium lactate, flavorings, modified corn starch, paprika, sodium phosphate, autolyzed yeast extract, beef flavor (Beef stock, Maltodextrin, salt), sodium diacetate, dehydrated garlic, ascorbic acid (vitamin C), Sodium Nitrite, extractives of paprika.

Pros: Less fat than a regular Ball Park hotdog; which must be Ball Park’s reason for listing this frank in the “better for you” section of its product list.

Cons: The first ingredient on the list should serve as a giant red flag. “Mechanically Separated Meat” is “a paste-like and batter-like meat product produced by forcing bones, with attached edible meat, under high pressure through a sieve or similar device to separate the bones from the edible meat tissue.” That sounds appetizing, doesn’t it? The addition of corn syrup ups the sugar content of this frank, negating any of its low-calorie virtues. Then of course, there’s Sodium nitrite. Nitrates and nitrites are often added to hot dogs and other processed meats such as bacon, sausage, or sandwich meats to cure and preserve them. These preservatives are also known carcinogens that have been linked to cancer of the esophagus, stomach, large intestine, bladder and lungs. Even though the use of Nitrates and Nitrites are regulated, with concentrations not to exceed 200 parts per million in finished products, it is best to avoid all meat products that contain this dangerous preservative.

Trader Joe’s All Natural Uncured All Beef Hot Dogs

Ingredients: Beef, water, contains less that 2% of the following; allspice, celery juice powder, evaporated cane juice, garlic powder, ginger, honey, lactic acid starter culture, mustard, nutmeg, onion powder, paprika, pepper, sea salt.

Pros: Contains beef that has not been mechanically separated, nor any meat by-products. Any meat product that contains organ meats must be labeled with “variety meats, or meat by-products” so it’s a good sign not to see either of those statements on the list. “Uncured” on a hot dog label, means that the meat is preserved without nitrites, nitrates, or salt curing. Instead, celery juice is used, a source of naturally occurring sodium nitrate. It’s probably more accurate to say that uncured products are naturally cured, for the nitrites in the celery juice are consumed by the lacto-bacteria; this converts the celery juice first to nitrite, then to nitrous oxide, a gas that dissipates in the atmosphere. This slow curing method of preserving meat has been practiced for centuries and is a safer alternative to nitrite and nitrate cured meats.

Cons: This product is not organic, which means that the cows could have been exposed to certain herbicides, pesticides, hormones, antibiotics, or GMO feed.

Applegate Farms: The Great Organic Uncured Hot Dog

Ingredients: Organic Grass-Fed Beef, Water, Contains less than 2% of the following: Sea Salt, organic spices, organic garlic powder, organic paprika, celery powder, organic onion, lactic acid starter culture (not from milk).

Pros: Organic grass fed beef means high quality meat from cows that were not exposed to some of the dangerous substances mentioned above. Furthermore, there is increasing evidence that grass fed organic beef is higher in Omega 3’s and lower in saturated fats. The majority of the ingredients in this product are organic as well. It is sugar-free and contains no gross meat-by-products, nitrites or nitrates.

Cons: Obviously not vegetarian friendly.

Smart Dogs by Litelife:

Ingredients: Water, soy protein isolate, wheat gluten, evaporated cane juice, less than 2% of natural flavor (from vegetable sources), natural smoke flavor, garlic powder, paprika oleoresin (color and flavor), yeast extract, xanthan gum, guar gum, carrageenan, fermented rice flour, salt, potassium chloride.

Pros: Vegan, low calories, low fat, no nitrites or nitrates.

Cons: Not suitable for gluten free folks. It does not contain organic soy, which means it could likely be from a GMO source. It also contains some pretty gnarly preservatives including potassium chloride, which, when it’s not being used as a table salt alternative, is one of the chemicals used in lethal injections. Of course, the small amount of potassium chloride will probably not pose any significant threat to the body, however, overdoses of potassium chloride can result in vomiting, diarrhea, bleeding of the digestive tract, and in extreme cases, death.

Tofurky Links:

Ingredients: Water, vital wheat gluten, organic tofu puree (water, organic soybeans, magnesium chloride, calcium chloride), expeller pressed non-hexane extracted isolated soy protein, expeller pressed canola oil, spices, sea salt, onion powder, evaporated cane juice, pepper, natural vegetarian flavors, natural smoke flavor, granulated garlic, xanthan gum, konjac flour, carrageenan, wheat starch, natural caramel color and annotto.

Pros: Vegan, low calorie, low fat, no nitrites or nitrates, Organic Soy is used.

Cons: Not suitable for gluten free folk. Not all of the ingredients are certified organic, but most importantly, this is still a highly processed food. Vague ingredients such as “natural vegetarian flavors” (what does a vegetarian taste like anyway…Chicken?) are usually code for MSG. It is also important to note that Soybeans are high in phytates and contain potent enzyme inhibitors that are only deactivated through fermentation, as in miso, or tempeh. The enzyme inhibitors remain active in processed soy, which can lead to protein assimilation problems in those who consume unfermented soy products frequently.

In short, even the healthiest of hot dogs is probably best put in the category of “sometimes food.” Once in a great while, a hot dog made from high quality ingredients will not do one much harm, but the “healthy” labeling does not mean that any of these products will necessarily increase one’s health or well being either.

References:

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

2. www.ballpark.com

3. www.tofurkey.com

4. http://en.wikipedia.org/wiki/Potassium_chloride

5. http://en.wikipedia.org/wiki/hotdogs

6. http://doingspeed.com/diet/what’s-the-deal-with-hot-dogs/

There is a lot of hooey when it comes to the fantastic claims on the labels of cosmetic products; and sunscreens have to be among the most confusing products to decode. With lots of long chemical and mineral names, big claims about SPF, UVB and UVA; lots of warnings about getting it in the eyes, rashes, seals of approval from this or that group, it can be overwhelming trying to choose a good sunscreen.

Due to the FDA’s failure to update its sunscreen safety standards, which has not happened since 1978, it is very easy for sunscreen makers to include false claims on their labels and even worse, include dangerous ingredients that increase the risk of skin cancer, and disrupt hormones.

Thanks to a team of scientists and researchers that comprise the Environmental Working Group, there is a Sunscreen Guide to help consumers distinguish quality from quackery. They tested over 14,000 sunscreens, for both safety and effectiveness. Here is a simple guide to healthy sun protection, and list of do’s and don’ts when sunscreen shopping.

Do:

• Remember that the best sun protection is still a hat, shirt, and staying in the shade, particularly at the hottest times of day. Staying hydrated helps too. Also remember that some early or late in the day sun exposure, (the AMA recommends 10 minutes a day) without sunscreen, allows you to absorb vitamin D; which is a vital nutrient from the sun’s rays.

• Reapply sunscreen often, especially if you’ve been swimming, or in the sun longer than an hour.

• Choose sunscreens that protect against UVB and UVA exposure. UVB radiation is what causes the skin to blister; while UVA is what releases free radicals in the body, contributing to melanoma and other cancers. Both contribute to rapid aging of the skin. Many high-SPF sunscreens have little to no UVA protection.

• Mineral Sunscreens (creams, not powders) that contain zinc and titanium are reported to have the best safety profile, in terms of being ingredients that do not appear to penetrate the skin, while still providing UVA protection. A non-mineral ingredient that is still safe and provides UVA protection is avobenzone (at least three percent) but make sure it is not accompanied by nasty, hormone disrupting ingredients

(see “Don’ts”).

Brands that meet the qualifications of UVA protection without the presence of toxic ingredients include:

1. Alba Botanica Mineral Sunscreen, Fragrance Free

2. Badger Sunscreen for Face and Body

3. COOLA SPF 45 Mineral Baby Moisturizer Unscented

Don’t:

• Sunscreen is not a substitute for responsible sun protection (mentioned above), nor is it an excuse to bake in the sun for hours. Don’t forget to reapply often.

• Spray-on and Powdered mineral sunscreens should not be used; due to the risk of dangerous metals and chemicals being absorbed into the body through the lungs.

• Sunscreens that contain vitamin A or retinyl palmitate should not be used. Recently available data from an FDA study indicates that when applied to the skin, in the presence of sunlight, vitamin A may speed the development of skin tumors and lesions. The sunscreen industry adds this ingredient to 41 percent of all its products, so be on the look-out.

• Products that contain hormone disrupting ingredients such as oxybenzone or 4-MBC should also not be used, especially on children. These ingredients have been found to have many toxicity and stability concerns, and are easily absorbed into the body.

Products that are shining examples of what NOT to buy:

1. Banana Boat Baby Max Protect SPF 100: High UVB protection, but ineffective UVA protection (don’t be fooled by the big numbers).

2. Aveeno Baby Continuous Protection SPF 55: Bottle says “Mild as Water,” and this is a classic example of the aforementioned hooey. The label also warns to “stop use if rash or irritation develops and lasts,” and to “contact poison control if swallowed.” Yup, just like water.

3. Panama Jack Naturals Baby Sunblock SPF 50: And here is an example of how the word “natural” is absolutely meaningless on a cosmetics label. It contains the toxic hormone disruptor oxybenzone, in addition to a mostly petroleum based ingredient list. Yuck.

References:

1. Begoun, Paula. Don’t Go to the Cosmetics Counter without Me, 5th Edition. Beginning Press. Seattle, 2001.

2. http://www.ewg.org/2010sunscreen/

Written by Lissie Lyles |

The water from green young coconuts is almost identical to human blood plasma (which makes up about 55 percent of our blood). It is mineral rich, is one of the highest natural electrolyte sources, and has a low calorie content. It is quickly becoming the trendy new sports drink. This is well reasoned. The high magnesium content helps prevent muscle cramping, and its light refreshing flavor is wonderfully cooling in the summer heat. Of course, the best source of coconut water comes straight out of the young coconut.

Coconut water is naturally filtered through the palm tree for more than nine months and is sealed sterile inside the shell, a perfectly contained wonder drink, in and of itself. The more the coconut water is processed, and given additional ingredients, the more questionable the benefit. Here we examine a couple of pre-packaged coconut water beverages and compare their quality.

Vitacoco Pure Coconut Water

Ingredients: Coconut Water, Ascorbic Acid (Vitamin C)

Pros: No added sugar, only two ingredients, Ascorbic Acid is not an especially dangerous preservative in and of itself.

Cons: Most of the disadvantages of this product can be attributed to the packaging itself. While Tetra Paks are praised for the their ability to increase the shelf life of packaged foods, and are supposedly BPA-free, we are starting to see pitfalls in TetraPak’s “green” exterior. For starters, only 18 percent of the world population, and 20 percent of the US has access to recycling facilities that process Tetra paks; which means that the rest of them wind up in landfills–they certainly do in the state of NV. Secondly, even though Tetra Paks are touted as being BPA free, there is evidence that suggests there are still health risks from this type of packaging. Tetra Paks are made primarily of aluminum and low-density polyethylene (aka petroleum plastic). Neither material is green, as they need to be highly processed and extracted through drilling and mining. A 2008 German study found that Tetra Paks had the same dramatic estrogenic activity leaching into liquids, as attributed to plastic bottles, presumably from the plastic lining that coats the inside of the Pak. The manufacturers of Tetra Pak only disclose that it “primarily” uses low density polyethylene plastics; the exact cause of the leached estrogenic hormones is unknown. However, in the German study, the Tetra Paks tested were not only found to leach estrogen, but one of the Tetra Paks leached it in amounts HIGHER than nearly all the other plastics.

Zico Coconut Water:

Ingredients: 100 percent natural coconut water from concentrate, natural flavors

Pros: It’s “natural”? And it probably won’t spoil if you don’t open it for the next 20 years.

Cons: “Concentrate” equals higher sugar content. “Natural flavors” is a vague ingredient, one that does not reveal its true source. Always suspect vague ingredients. Oh yeah, and it’s in a Tetra Pak.

Taste Nirvana’s real coconut water with pulp:

Ingredients: Natural coconut water

Pros: Only one ingredient, in its original state. No preservatives and is packaged in glass, a substantially safer, easy-to-recycle form of packaging.

Cons: It still goes through processing in order to be packaged, meaning that it probably requires more fossil fuels to create the total product than shipping a whole coconut. It has been pasteurized, so it probably does not have as much life force as a raw green coconut either. That being said, it is probably the best choice compared to the other two drinks.

Most young coconuts are opened with a machete. If you are scared to keep or use one at home, you can purchase already opened young coconuts at Whole Foods. Whoever invents an easy to operate, young-coconut opener is going to be a “ga-gillionaire,” mark my words.

References:

1. Safron, Jeremy. The Fasting Handbook, Dining from an Empty Bowl. Celestial Arts. Berkeley, 2005

2. Rudell, Wendy. The Raw Transformation. North Atlantic Books. Berkley, 2006.

3. http://www.greencradle.net/2009/11/are-tetra-paks-a-healthier-or-greener-container-for-organic-foods/

4. German Study:  http://www.springerlink.com/content/515wg76276q18115/fulltext.pdf

5. http://vitacoco.com/vita-coco-all-natural-coconut-water-our-products/#/natural/

6. http://www.bonappetit.com/blogsandforums/blogs/badaily/2010/09/supermarket-standoff-coconut-w.html

7. http://www.treehugger.com/files/2009/10/are-tetra-paks-green.php

Dirt doesn’t get a whole lot of respect in our modern industrialized culture, which is unfortunate indeed. Soil is the great transmuter; everything that dies and decomposes into it becomes new life, nourishing every species in our food chain in turn. Healthy soil contains a rich array of vitamins and minerals, and can sustain a broad population of life forms. Greater nutrient content in the soil means greater bio-diversity of plants, making healthy food available to more insects and animals, including humans. When soil quality is poor, there are less of the necessary organisms that sustain life for the plants and animals that depend on healthy soil. Depleted soil is not able to hold water, and in extreme cases, the loss of healthy top soil contributed to land-slides, dust bowls, higher green house gas emissions and other environmental disasters. Soil that is contaminated with chemical fertilizers and pesticides carry those poisons into our ground water and rivers, affecting the ecology of habitats far removed.

What we use in our gardens has consequences that reach far beyond the boundaries of our back fence. While corporate interests continue to market synthetic nitrogen fertilizers as efficient and necessary for maximizing garden production, as we will see below, there are plenty of organic alternatives that offer the benefits of soil fertility with the added bonus of improving the health of the entire ecosystem, instead of damaging it for generations to come.

Inorganic fertilizers are produced in ways that can only be summed up as unsustainable. Minerals such as potassium and phosphorus are mined, and are not sourced from renewable resources. The mining of these minerals in and of itself is damaging the environment from which they have been extracted. Artificial nitrogen fertilizers are typically synthesized using fossil fuels such as natural gas or coal, which are limited resources as well.

Some of the most devastating effects of inorganic fertilizers can be witnessed along the gulf coast in the United States. Fertilizer run-off from the corn-belt is the primary cause of depletion of oxygen in many parts of the ocean, resulting in loss of oceanic fauna; these areas are known as “dead zones” and are increasing at an alarming rate. About HALF of all the lakes in the United States are now eutrophic, meaning there is an overgrowth of algae, and a lack of necessary oxygen for fish and other species that depend on healthy water. Poisonous toxins from inorganic fertilizer also leech into the ground water, which is shown to cause what is referred to as “blue baby syndrome” (acquired methemoglobinemia) which can lead to coma and death in newborns whose mothers have been exposed to poisoned ground water.

The radioactive element Uranium is another example of a contaminant often found in high phosphate fertilizers, in addition to heavy metals such as cadmium.  Highly radioactive polonium-210 has been traced to phosphate fertilizers as well. Toxic materials such as these are absorbed by the roots of the plants and transferred to those who eat them.

Now that we have outlined some of the many frightening consequences of using synthetic fertilizers, it is time for some good news. As usual, mother-nature is smarter than we are and, she continues to provide us with simple, yet highly effective alternatives. Many organic soil amendments have even been shown to help reverse some of the damage caused by industrial agriculture. For instance, red worms and their castings (aka worm poop), and tea from these castings, have been shown not only to boost soil fertility, but also to break down and neutralize toxic materials in the soil, including heavy metals and radioactive elements!

One can create a simple organic fertilizer by soaking dried nettle in a covered bucket of water for a few weeks. It will not smell so good, but it will boost crop yields. Nettle tea is known to make plants less susceptible to pests and diseases, reducing the need for pesticides.

Composting is another easy way to boost soil fertility and reduce the amount of garbage your household produces. Start your compost pile by combing fruit and vegetable cuttings, eggs shells, coffee grounds, garden clippings, animal manure and other organic materials. Meat, dairy and human waste (or from domestic cats and dogs) should not be added. This compost pile should be turned over regularly, to help the materials break down. As these materials decompose, they become nutrient rich soil.

Soil is the foundation and medium for supporting life on this earth, it is the essence of earth itself. If we are kind to it, it will be kind to us. Choosing organic fertilizers benefits countless life forms, humans included. Healthy soil equals a healthy world.

References:

1. Hemenway, Toby. Gaia’s Garden: A guide to home scale permaculture, 2nd Edition. Chelsea Green Publishing. White River Junction, 2009.

2. Coleman, Eliot. The New Organic Grower, 2nd Edition. Chelsea Green Publishing. White River Junction, 1995.

3. www.wikipedia.org/nitrogenfertilizer

4. http://www.magicwiggler.com/Compare.html

Product #1

Ingredients: Chicken Broth (Contains flavor), Potatoes, Carrots, Chicken Fat, Peas, Modified Food Starch, Autolyzed Yeast, Natural Flavoring, Vegetable Starch, Hydrolyzed Corn Protein, Nonfat Dry Milk, Sugar, Salt, Spice.

Product #2

Ingredients: Chicken, Turkey, Chicken Broth, Chicken Liver, Chicken Meal, Turkey Liver, Dried Ground Potatoes, Natural Chicken Flavor, Guar Gum, Carrageenan, cranberries, ground flaxseed, salmon oil, taurine, dried kelp, Yucca Schidigera extract, chicory root extract, iron proteinate, zinc proteinate, vitamin E supplement, choline chloride, cobalt proteniate, copper proteinate, manganese proteinate, thiamine mononitrate, vitamin d-3 supplement, pyridoxine hydrochloride (B6), riboflavin supplement, vitamin A supplement, vitamin b-12 supplement, potassium iodide, biotin.

Of course there are some obvious differences as #2’s ingredient list is much longer, and contains many nutritional supplements. #1’s ingredients list has several items that could be classified as vague. For example, “Modified Food Starch,” does not reveal the source of the “food.” “Natural Flavoring,” “Vegetable Starch” and “Spice” also leave us wondering what the true origin of these ingredients might be. Have you guessed the difference yet?

Product #2 contains more chicken meat (and turkey) than product #1, which contains no chicken meat at all, just fat and broth (and flavor). Why might this be strange? Well, we may as well spoil the surprise for you: Product #1 is Dinty Moore Chicken Stew, and product #2 is Wellness Brand Wet Cat food. That’s right, canned chicken cat food, contains more chicken than a can of chicken stew designated for human consumption.  Not only that, but the cat food contains no added salt, while the chicken stew packs in a whopping 1020 mg of Sodium per serving! That’s 2040mg per can! This could in part be attributed to the natural flavorings, and spice, which are really just cover up words for MSG. Autolyzed Yeast is also the source from which MSG is derived.

The chicken stew provides about 12 grams of protein, and aside from some vitamins A and C, and small amounts of Calcium and Iron, offers little in the way of vitamins and minerals. The cat food on the other hand, contains Omega3 fatty acids, B-vitamins, Vitamins, D, E, A and C, Magnesium, Folic Acid, Iodine, Copper, just to name a few. Dinty Moore stew? It does not contain any of those supplements. While some of the cat food ingredients may sound complicated, like Manganese Proteinate, they are really just mineral proteinates, resulting from the chelation of minerals with amino acids and proteins. This chelation process makes the minerals more bio-available and safe for human and animal consumption. The cat food contains plenty of whole meats, fruits and vegetables. The Chicken stew contains some vegetables, but it also contains sugar, and dry milk powder (which has been shown to have high heavy-metal content). None of the cat food ingredients have a vague source, or are considered to be harmful.

While neither of these products necessarily sound appetizing, it is interesting to consider the power of a label. The cat food contains more real food, less harmful ingredients, and more beneficial nutrients than the chicken stew, making it the healthier food choice. Even so, because the Dinty Moore is designated as “human food,” were we given the choice between the two cans, the more socially acceptable meal choice would certainly be the canned chicken stew, unless of course, you are a cat.

References:

1. www.wikipedia.com

2. http://www.wisegeek.com/what-is-autolyzed-yeast.htm

3. http://www.jhbiotech.com/animal_products/proteinates.htm

4. http://en.wikipedia.org/wiki/Pyridoxine

5.http://www.amazon.com/Wellness-Canned-Chicken-Turkey-Formula/dp/B002ANCEI6?SubscriptionId=0K76CZ6RCX2Y05HSNPR2&linkCode=xm2&camp=2025&creative=165953&creativeASIN=B002ANCEI6&tag=sppwtb-20

6.http://www.shopwell.com/dinty-moore-chicken-stew-w-fresh-potatoes-carrots/chilis-stews/p/3760011346?f=srvm&nr=40&sp=4

With diabetes and obesity statistics at epidemic proportions, it’s no wonder that most Americans are reassessing their relationship to sugar. Countless studies indicate that our increased consumption of refined sugar and high fructose corn syrup have contributed to a host of health problems, many never experienced by humans until our modern times. “Natural” sugars and sugar alternatives are popping up everywhere these days, but, as with anything else, not all sweeteners are created equal. Some sweeteners are better suited for certain foods and methods of preparation than others.  Some “natural” sweeteners are not necessarily as healthy as they claim. Here is a guide to navigating the aisles of refined sugar alternatives:

Raw Honey: Honey that has not been heated to temperatures greater than 117 degrees is considered raw. Raw honey contains high levels of amylases, enzymes that digest carbohydrates. For this reason it is the perfect sweetener for whole grain cereals, porridges and toast. Glucose tolerance tests indicate that, for most people, honey does not upset blood sugar levels as severely as refined sugar. Raw honey has traditionally been used as a medicine since ancient times. It has therapeutic applications for relieving morning sickness, bladder infections, arthritis, digestive issues, bad breath, infertility, sore throats and migraines (just to name a few). Due to its low water content, it establishes a poor environment for bad bacteria to grow, making it a great natural preservative. Raw honey loses most of its medicinal qualities when heated, so it is best used in raw recipes, and low heat foods.

Maple Syrup: The concentrated sap of huge, deciduous trees, maple syrup is rich in trace minerals, brought up from the ground by the tree’s roots. It adds a wonderful flavor to most baked goods. There is a huge difference between organic and inorganic maple syrup! Many commercial maple syrups are really just maple flavored high fructose corn syrup. Even worse, maple syrups that are not certified organic may have been processed with formaldehyde. YUCK! Make sure to choose certified organic maple syrup.

Rapadura: Rapadura is the commercial name for dehydrated cane sugar juice, which has been used in India for thousands of years. It is rich in minerals, such as silica. Its taste is very similar to table sugar, and it can be used in baking in the same way. Large amounts of Rapadura can upset blood sugar levels, so it is best used in moderation; it may not be suitable for diabetics.

Stevia: Stevia is a traditional South American medicinal herb. It can be found in the form of a powdered leaf from the plant, or a water-extracted liquid. Stevia is another sweetener that doubles as a medicine. Recent research indicates that it does not raise the blood sugar level, it may even lower it! Studies also reveal that it may be therapeutic for candida, when most sweeteners are known to aggravate the condition. A little stevia goes a long way! Just a pinch is equal in sweetness to a tablespoon of sugar. It is not well suited for most baking recipes. Stevia is an excellent medicinal sweetener when added to herbal teas, salad dressings, smoothies and raw desserts. Alcohol extracted stevia, and refined “white” stevia are not as beneficial. Unrefined stevia is dark green in color.

Agave nectar: Despite what the fancy bottle might say, Agave Nectar’s claims of being a “raw” health food are greatly exaggerated. For one thing, agave syrup is highly processed. The liquid of the plant is boiled and reduced for several days at high temperatures in order to manufacture the syrup. This inhibits the enzymatic activity present in living foods, thus agave syrup cannot be considered raw. Recent nutrition studies show that Agave syrup has a 90 percent concentration of fructose, the remaining 10 percent glucose. High fructose corn syrup only contains 55 percent fructose, to put things in perspective. Research suggests that fructose actually promotes disease more readily than glucose, and is especially taxing on the liver.

“Raw” or “Natural” Sugar, Turbinado, Sucanat Sugar or Florida Crystals: These are all refined sugars, devoid of any nutritional value. Don’t be fooled!

Coconut or palm sugar: Coconut sugar, also known as “palm sugar,” looks a lot like brown sugar and has a subtle caramel flavor. Derived from the nectar of the palm blossoms, this palm sugar has a long heritage in East Asian medicine and cuisine. It is mineral rich, containing nitrogen, phosphorus, potassium, magnesium and sulfur. It can be used in place of sugar in any baking recipe and has a low glycemic index of 35. The Food and Agriculture Organization reports that coconut sugar is the single most sustainable type of sweetener in the world. Tropical palms are ecologically beneficial, and produce 50-75 percent more sugar per acre than cane sugar. They have been shown to build soil, regenerate ecosystems and require little water. Coconut palm sugar can be tapped without harming the tree itself for over 70 years! Ninety eight percent of the palm sugar industry is made up of small holder owned companies, as opposed to less than five percent small holder ownership for sugar cane.

The old adage “let thy food be thy medicine, and thy medicine be thy food” can even be applied to sweet foods. Choose your sweeteners wisely and you will be able to have that cake, eat it, and feel good too!

References:

1. Fallon, Sally. Nourishing Traditions, Revised second edition. New Trends Publishing, Washington DC, 1999.

2. Cousens, Gabriel. There is a Cure for Diabetes. North Atlantic Books, Berkely, 2008.

3. http://www.globalhealingcenter.com/natural-health/health-benefits-of-organic-locally-grown-raw-honey/

4. http://www.earthalchemyfoods.com/Coconut_Sugar.html

5. http://www.living-foods.com/articles/agave.html

Happy New Year! It’s time to get into shape, right? It is time for that first big workout after the holidays, and the accompanying sore muscle aches. Are your joints aching in the cold wet weather? Feeling a chest cold? All of these are great reasons to reach for an over the counter, aromatic muscle-rub, yes?

As always, when navigating ingredients for such creams, remember, not all muscle balms are created equal. Considering that everything put on the skin, is absorbed into the bloodstream, affecting all the systems of the body, it is important to read the list of ingredients on any topical product carefully. It is similar to what you put inside your body.

In his book, “In Defense of Food,” Michael Pollan gives us some simple rules/guidelines that are helpful for selecting real, healthy food, instead of unhealthy, imitation food products. His suggestions include, “Don’t eat anything your great grandmother wouldn’t recognize as food,” and “Avoid food products containing ingredients that are a) unfamiliar, b) unpronounceable, c) more than five in number, or that include d) high fructose corn syrup.”

Following Pollan’s rationale, some basic suggestions for your skin are as follows:

1. “Don’t put anything on your skin you do not recognize as something that originally came out of the earth, or something you would eat, and/or take as a supplement,”
2. “Avoid cosmetics containing ingredients that are a) unfamiliar, b) unpronounceable or c) contain parabens, paraffins or any kind of petroleum by product.”

Let’s apply these rules to three muscle balms and see how they stack up:

Tiger Balm, Haw Par Healthcare

Active Ingredients: Menthol, Camphor, menthol, Cajuput Oil, Clove Bud Oil, Mint Oil, Cassia Oil

Inactive Ingredients: Petroleum Jelly and Paraffin

Balms are traditionally made by extracting the healing properties of herbs into oil, providing an emollient base that is combined with some sort of wax, for thickening. The active ingredients in Tiger Balm are all plant based, and quite effective for soothing muscles and easing the pain of a tired body. It is a shame that Tiger Balm chooses to use a petroleum base to stabilize their otherwise fantastic ingredient list. Petroleum-based cosmetic ingredients have been shown to increase the risks of certain types of cancer, including breast cancer. When placed on the skin, petroleum jelly does not allow the pores to breathe, making it impossible for the skin to release toxins.

Bengay, Johnson and Johnson

Active Ingredients: Camphor 4%, Menthol 10%, Methyl Salicylate
30%. Inactive ingredients: carbomer, edetate disodium, glyceryl sterate se, lanolin, polysorbate 80, potassium hydroxide, purified water, stearic acid, trolamine

Where to begin? This ingredient list has a host of red flags. It has multiple unrecognizable ingredients. The inactive ingredients outnumber the active ones. Methyl Salicylate, a concentrated and processed oil of wintergreen, is toxic in high doses. Note how it has the highest percentage on the active ingredient list. Overdose of Methyl Salicylate can cause severe damage to the lungs, kidneys, nervous system and skin, even death. In 2007, a 17-year-old competitive track runner in Staten Island died as a result of an accidental overdose of Methyl Salicylate, through overuse of Bengay.

Badger Balm, Sore Muscle Rub, Badger

Ingredients: *Olea Europaea (Extra Virgin Olive) Oil, *Ricinus Communis (Castor) Oil, *Cera Alba (Beeswax), *Capsicum Frutescens (Cayenne) Extract, Essential Oils of *Zingiber Officinale (Ginger), *Elettaria Cardamomum (Cardamom), *Cymbopogon Schoenanthus (Lemongrass), *Rosmarinus Officinalis (Rosemary), Thymus Mastichina (Wild Marjoram), *Salvia Officinalis (Sage), and CO2 Extracts of *Zingiber Officinale (Ginger), & *Rosa Canina (Rosehip). * = Certified Organic

Every single ingredient can be easily traced to a natural source. The product uses olive oil and beeswax as stabilizers, which are healthy for the skin, and allow it to breathe. Cayenne exhibits natural anti-inflammatory properties and stimulates circulation, while the ginger, rosemary and lemongrass essential oils are soothing to joints and muscles. The label makes a point of translating its ingredient list, to make sure it is understandable to the consumer, which communicates respect and transparency. The majority of ingredients are certified organic.
As we can see by the comparison above, not all muscle rubs are as beneficial to the body, as they may claim. Sore Muscle Balms can be effective for helping tired muscles and joints to relax, rest and recover. However, muscle rubs are not a substitute for proper care of the body, or a license for over-exertion. They are best used mindfully, and chosen with great care.

References:

1. Pollan, Michael, “In Defense of Food: An Eater’s Manifesto”, Penguin, London, 2008
   Gladstar, Rosemary, “Herbal Healing for Women,” Simon and Schuster, New York, 1993
   www.wikipedia.com.
   www.nytimes.com
   www.badgerbalm.com
   www.bengay.com
   www.tigerbalm.com