Food Ingredient Labels

photo via: FindYourBalanceHealth.com

Food labels are an important source of information about calories and the nutritional value of the foods we eat, however deciphering these can often present some challenges.  Here is some helpful information:

• Ingredients are listed in the quantity in which they appear
• Sugar can also be listed as high-fructose corn syrup or corn syrup, agave nectar, barley malt syrup or dehydrated cane juice
• Hidden sugars:  Fructose, sucrose & dextrose 
• Salt can be listed by name or sodium benzoate, disodium or monosodium glutamate (MSG)
• MSG can also be hidden as "yeast extract" or "soy protein isolate"
• Trans-fats can be listed as hydrogenated oil
• Artificial sweeteners: Sucralose, Saccharin, Aspartame, Acesulfame
• Sodium Nitrites and Sodium Nitrates (these present a possible cancer risk)
• Artificial colorings: Yellow 5, Yellow 6, Red 40, Red 3, Blue 1, Blue 2, Green 3, and Orange B
• Beware of "Natural Flavorings as many of these are processed using hexane, a toxic component of gasoline
• "Castoreum", a substitute for vanilla, is made from the anal gland secretions of beavers

Aside from consuming fresh fruits and vegetables, whole grains and grass-fed, antibiotic-free meats; a good rule of thumb is to choose packaged foods with 5 or less ingredients.  And avoid any foods with High Fructose Sugar, Monosodium Glutamate, and any food that lists ingredients you do not recognize as a food.

A Word On GMOs, Genetically modified organisms

A Word On GMOs

Genetically modified organisms

Found in nearly 80 percent of American processed food, GMOs are produced when genes from one plant or animal are inserted into another plant or animal to create desirable traits. Nearly 90 percent of conventionally grown corn, canola, soybean, and sugar beet crops have been genetically modified. Add to that dairy from cows treated with the genetically engineered hormone rBGH, and meat and eggs from animals fed genetically modified feed. GMOs haven't been tested for long-term safety, and short-term studies have indicated serious concerns related to infertility and immune problems.

To sidestep GMOs, buy produce, dairy, and meats with the "USDA Organic" label; avoid most processed foods and high-fructose corn syrup; and look for the "Non-GMO Project Verified" seal.

More info:

• Many G.M.O. Labels, Little Clarity Over Rules (NY Times)
• Non-GMO Project (website)
• Former Pro-GMO Scientist Speaks Out On The Dangers of Genetically-Modified Food (Global Research)

Drink 16oz. of Water Right After you Wake Up

H2O Healthy Habit

  

Drink 16oz. of water right after you wake up

• It fires up your metabolism. Drinking a large, glass of water after you wake up has been shown to fire up your metabolism by a whopping 24% for 90 minutes.
• You're dehydrated when you wake up. You just went 7-8 hours without drinking any water! Even if your body isn't telling you that it's thirsty, it probably is.
• Water helps your body flush out toxins. Getting fluids into your body right after your wake up will help your body flush out toxins first thing in the morning.
• Your brain tissue is 75% water. When you're not properly hydrated, your brain operates on less fuel, and you can feel drained, or experience fatigue or mood fluctuations.
• You'll eat less. One study showed that people who drink a glass of water before every meal lost 4.5 pounds over a three-month period, because it helps people feel full.

Recipe Of The Month: Applesauce Brownies

Recipe Of The Month

Applesauce Brownies

Ingredients

• 1/2 cup applesauce
• 1/2 cup (local) honey or agave nectar
• 1 tsp vanilla extract
• 2 eggs
• 1/2 cup whole wheat flour
• 1/2 cup dark chocolate cocoa powder
• 1/4 tsp baking soda
• 1/4 tsp sea salt
• optional: 1 handful dark chocolate chunks

Instructions

1. Preheat oven to 350ºF.
2. In a medium bowl, mix together the applesauce and honey. Add the vanilla and two eggs, mix well.
3. Add the whole wheat flour, cocoa powder, baking soda, and salt. Mix well.
4. Add chocolate chunks if desired and mix well.
5. Pour batter into a lined or well greased 8x8 or 9x9 baking dish. Bake for 20-25 minutes, until edges are set.
6. Let cool for 10 minutes before cutting. Best served warm!
7. Store covered for 1-2 days at room temperature.

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