Monthly Archives: December 2008

Auld Lang Syne

by Miragratitude, holidays, seasons, stressnew year, resolution

Should auld acquaintance be forgot,
And never brought to mind?
Should auld acquaintance be forgot,
And auld lang syne? - Robert Burns

Auld lang syne, times gone by. As the New Year fast approaches many of us think back on the year that has been and, of course, eagerly await the year to be.

For some reason, the celebration of New Year's is tied to an expectation of promises for the year ahead. I will....lose weight, start to exercise, get more organized, anything that we think needs to be fixed.

The problem, as I see it, is that many people try to do this in an absolute fashion. It's all or nothing for the diet, the gym, the insert-your-choice-here. My trainer at the gym laughingly tells me that although the gym is starting to get very crowded these days I should be patient because in another 30 days it will empty out again.

People will start the New Year with good intentions and lots of motivation. But it is hard work and, if they've done no mental preparation other than making a vague promise to themselves, overwhelming. It doesn't last long.

When I work with clients I encourage them to not work in absolutes. If you slowly and mindfully make changes, just one or two at a time, they are more likely to stick.

As an example, I have one client who is trying to break a fast food habit. Instead of never ever ever going to a fast-food restaurant again, we started by having her give up the soda (that was her choice). Then we began to cut down on the number of times she went out for fast food. Next, it was to downsize the meal (get a Jr. burger and a small fries). Eventually, it will not even be a temptation.

In the past, because she would say, "that's it, I'm never eating fast food again" she would not have much success and usually within 30 days found herself standing in line to order and feeling really bad about it. Feeling bad about it may be modestly motivating in the short term, but I believe it just helps build up that "I don't care" callus and gets in the way of making positive changes.

I don't make grand sweeping resolutions anymore. I personally see no need to tie all my motivations and changes to one day. Instead, I try to live mindfully; to make thoughtful, achievable choices. Don't make a huge, possibly overwhelming, promise to yourself later tonight. Consider a modest goal that, when you reach it, will make you feel good about yourself and encourage you to keep going.

Some suggestions might be:

Adding a gratitude practice to your day - writing down five things a day that you are grateful for
Choosing to leave five minutes early for appointments to reduce stress
Planning to turn off or not answer the phone the first 15 minutes after you arrive home from work to give yourself some decompression time
Deciding that at least one day a week you will set a beautiful table for yourself and your family to eat dinner at
Choosing to eat one more piece of fruit or vegetable a day than you normally do
Drinking one (or one more) glass of water every day if you, like most people, don't drink enough

Think about what you want to achieve, why you want to accomplish that goal, and a small step as part of the process to get you there. With this kind of mental preparation and reasonable expectations, you will achieve your goals.

Have a happy, healthy New Year, and be well.

Maple Syrup: How Is It Made, Grades, & Oat Pie Recipe

by Mirabaking, oats, recipes, sweeteners

Recently at the grocery store, I overheard a conversation. The couple standing in the middle of the aisle were looking for Grade B maple syrup and couldn't find it. They also were wondering what the heck the difference was between Grade A and Grade B.

Having lived in Vermont before and having spent some time in a sugar shack (just tasting mind you, not cooking) I thought I would share a little information about maple syrup.

About Maple Syrup

Maple syrup is made from the sap of the sugar maple tree. In the spring when the weather warms up the sap starts "running". At this point, the trees are tapped and the sugar shacks start boiling to create the syrup. We don't often think about it when buying those small containers of maple syrup at the grocery store, but it takes 40 gallons of sap to make one gallon of syrup. And the average maple tree produces approximately 10 gallons of sap. Once they start boiling in the sugar shack they don't stop until the sap stops. That includes shifts to cover 24 hours a day until there's no more to boil. As you can imagine, this can make for some very long days.

Grades of Maple Syrup

There are five grades of maple syrup, Grade A Light Amber is the fancy grade and the one most people use. Grade A Medium Amber and Grade A Dark Amber are darker, obviously and they have a slightly different taste. Grade B is even darker and thicker than Grade A Dark Amber and has a more pronounced flavor. It is more often used for cooking because of the more intense flavor. The last grade is Grade C, or commercial, which is for flavorings and other commercial uses.

When we lived in Vermont and my kids were little they used to love seeing the smoke curling out of the sugar shack down the road. That meant that there was an opportunity to stop by for a sip. And if they had the time we could also sometimes make sugar on snow, taking just a little of the fresh syrup and pouring it over a pan of snow to make a maple candy.

If there was some already bottled we would buy a gallon and bring it home. Until I left Vermont I didn't really appreciate how lovely it was to buy syrup directly from the source and use it for baking and other recipes. The premium that you pay for bottle syrup is so high we are now back to purchasing small bottles and doling it out.

According to Ed, the guy who owned the sugar shack down the way, Vermont maple syrup is better than any other because they use more gallons of sap per gallon of finished product, boiling it thicker and making it more flavorful.

Sweetening with Syrup

I never learned to drink coffee with maple syrup (which a number of people in Vermont do). I did, however, get a recipe from my friend Carol for a Maple Oat Pie which is a Vermont specialty. I've modified the recipe slightly over the years but still call it Carol's Maple Oat Pie and think of her every time I make it (warning, this is not a low-calorie food but it sure is good).

Maple Oat Pie

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Ingredients

1 cup organic cane juice crystals
1 cup organic butter
3 eggs
1 cup grade A maple syrup
1 cup gluten free old fashioned oats
2 teaspoons vanilla
pinch of sea salt
1 cup crushed walnuts

Instructions

Preheat over to 325°F
Cream together sugar and butter
Add eggs one at a time
Add remaining ingredients
Pour mixture into unbaked 9" gluten free pie crust
Bake for 10 minutes
Reduce heat to 300°F and bake another 45 minutes or until set

Hanukkah

by Miraholidays, recipes

Hanukkah is a wonderful holiday in our family. We love the traditions associated with it, the story, the songs, lighting the menorah, and, of course, all the latkes you can eat. The tradition is that you eat fried foods with jelly doughnuts (sufghaniot) and potato pancakes (latkes) being the top choices.

I only make latkes once a year, at Hanukkah. Each year my husband says, “Oh don't make latkes, they are fried and so fattening, we really shouldn't eat them.” And as we are sitting at the table enjoying them he says, “Oh, I'm so glad you made these, I love them!” I used to only make regular potato latkes but now I also make sweet potato latkes. It's hard to decide whether we like the plain or sweet potato ones better.

The recipe is as simple as can be; however it is very important that the latkes be served with applesauce and sour cream. To serve them without these side condiments would be a shame.

Latkes (this recipe serves 6)

3 pounds of potatoes, scrubbed, peeled and shredded

1 large onion peeled and shredded

1 large egg

1/4 C. flour

salt and pepper to taste

mix ingredients together

heat oil in a pan

drop mixture by very large tablespoons into pan

after 2-3 minutes flip to other side and cook another 2 minutes

remove from pan and drain on paper towels

enjoy!

Sugar Notes

by Mirarecipes, substitutions, sweeteners

Following up on yesterday's post, I received a number of questions about different types of sugar. Rather than getting into a discussion of all the different types of sugar out there I recommend that you check this google link for the particular sugar that you are interested in.

I did, however, want to mention a couple of ideas about substitutions that may be helpful.

Sugar

For most baking I substitute sucanat (SUgar CAne NATural - the lowest process sugar you can get) unless I am making something more delicate like scones or lemon cookies, etc. The substitution is one for one, ie, if the recipe calls for 1 C. sugar use 1 C. sucanat.

If I cannot use sucanat because the flavor will overwhelm what I am making, I use evaporated cane juice crystals or demerara depending on what I have on hand. Both are more processed than sucanat but far less processed than white sugar. They are sometimes also found as raw sugar. Again the ratio is one for one.

Brown Sugar

I am going to try using turbinado sugar. I've been using sucanat with a spoonful of molasses mixed in but have recently learned that turbinado is moister and has less calories.

Cinnamon Sugar

I use a 7-1 ratio, 7 T. sucanat to 1 T. cinnamon.

Confectioner's Sugar

I use sucanat or evaporated cane juice crystals whirred in my cuisinart to make it very powdery. For each C. of powdered sucanat I add 1 T. cornstarch.

Other substitutions that may prove helpful are:

Honey

If you want to use honey instead of sugar in a recipe, use 3/4 C. honey for each C. of sugar called for. Then reduce the remaining liquid by 1/4 C, add 1/4 t. baking soda (to help neutralize the honey) and reduce the heat by 25 degrees F (honey tends to make things darker when baked, reducing the temperature will help keep it from over-browning).

Maple Syrup

If you want to use maple syrup instead of sugar in a recipe, use 3/4 C. maple syrup for each C. of sugar. Reduce the remaining liquid by 3 T. and add 1/4 t. baking soda to help neutralize the maple syrup).

Finally the non-caloric sweeteners:

I do not use and do not recommend any of the artificial sweeteners. These include Nutrasweet, Splenda, Equal and Sweet-n-Low.

While I like Stevia as a sugar alternative I have not worked much at substituting it in family favorite recipes. The general theory is that 1 C. of sugar can be replaced with 1 t. stevia liquid/1/2 t. stevia concentrate/18 stevia packets. In baking, for every 1 C. of sugar that is replaced with stevia you need to add 1/3 C. "liquid" to replace the missing bulk. Acceptable substitutes would be yogurt, unsweetened applesauce, egg whites (no yolk because that will change the structure of the baked good), fruit puree, unsweetened fruit juice or water.

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My Thoughts On Sucanat Vs. White Sugar

by Mirasweetenerssucanat, sugar

I just received an email from my friend Helene:

"I recently read that 'Rapadura is just Sucanat made by another company. Then there is Florida Crystals. All three the same thing, they are all processed sugars. The difference between them and regular super-market sugar is that they have not been bleached. All four are identical nutritionally.' What are your thoughts?"

So here goes:

Nutritional Analysis of Sucanat

My research shows that Sucanat is far less processed than regular white sugar. White sugar goes through so many filterings and then a bleaching process, resulting in no mineral content left—it is pure disaccharide (a form of sucrose made up of fructose and glucose). Sucanat retains more nutrients, as shown below:

Water: 2.7g
Calories: 570g
Carbohydrate: 135g
Fat: 0g
Sodium: 0.5mg
Potassium: 1,125mg
Vitamin A: 1600IU
Thiamin (B1): 0.21mg
Riboflavin (B2): 0.21mg
Niacin: 0.20mg
Calcium: 165mg
Iron: 6.5mg
Vitamin B6: 0.60mg
Magnesium: 127mg
Zinc: 2.3mg
Copper: 0.3mg
Pantothenic Acid: 1.8mg
Chromium: 40mcg
Phosphorus: 48mg

Source: USDA Handbook of Nutrient Content of Foods

The Benefits of Less Processed Sugars

Any form of sugar provides calories that are easily absorbed by the body. Many people look for the "perfect" sweetener that is sweet but has no impact on the body—this is not possible. White sugar is most easily absorbed by the body and spikes insulin because it is broken down into its simplest form. However, less processed forms like Sucanat retain some mineral content, which slows down the body's response.

My Personal Preference

I personally use Sucanat and find it to be a good sweetener. I have not used white or brown sugar (which is just white sugar with a little molasses added) for years. I also use evaporated cane juice crystals, also known as raw sugar, when the rich flavor of Sucanat would be too overwhelming. I've heard that turbinado sugar is a good substitute for brown sugar because it retains some moisture, unlike demerara or Sucanat. Turbinado is also lower in calories with 11 calories per teaspoon versus 16 calories for white sugar. I also use honey, maple syrup, molasses, and stevia as alternatives.

In conclusion, I have heard that Rapadura and Sucanat are the same thing, but even if they are, they are not the same as white table sugar. Because they are less processed, I believe they are a better choice.

Update

Helene says she's happy to hear this. She uses Sucanat and honey, plus occasionally a splash of stevia in her coffee.

Ratatouille

by Miracrockpot, recipes, tomatoespolenta, ratatouille, recipe

Not the movie, the food. Even though we are slated to have a high of 75 F today it's a great day to make ratatouille. In part because I have a lot of running around to do and my crock pot makes it very easy to get dinner on the table in spite of that. The other reason is that eggplants were particularly beautiful at the grocery store yesterday so I bought one. Glossy, firm, no wrinkles, that's the way to pick a good eggplant.

Eggplants are related to the nightshade family (along with potatoes, tomatoes, and sweet peppers, so those who are sensitive to nightshades should avoid them) and are actually fruits because their seeds are on the inside. They have many wonderful health benefits including a fair amount of fiber (if eaten with the skin), lots of potassium and vitamin B1, also known as thiamin.

To be honest, in our house making ratatouille is an inexact science. The base ingredients are: eggplant, onion, tomatoes, sweet peppers, garlic, olive oil, pitted olives, basil, salt, pepper, and parsley.

How much of which ingredient depends on what we have available. I know that's not really helpful so here are the proportions I used today.

Ratatouille

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Ingredients

1 medium size eggplant diced
1 medium onion diced
2 zucchini cut into 1/2" rounds
2 peppers (one red one green) chopped medium
2 large tomatoes diced
1 t. dried basil
1 t. dried parsley
salt and pepper

Instructions

Layer it all in the crockpot
Pour a 14.5 ounce can of diced organic tomatoes over the batch
Let it cook on low for 7-9 hours until it is done

Notes

I plan to serve this ladled over freshly made polenta with a generous shaving of fresh parmesan on top for a delicious, filling meal.

Polenta

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Ingredients

1 C. fresh ground cornmeal
1 t. salt
3 C. water

Instructions

Bring water and salt to a boil
Reduce water to a simmer
Very slowly add cornmeal (this is important to avoid lumps)
Cook approximately 20 minutes until mixture thickens
Remove from heat and pour into a pie plate (for triangles) or a cake pan (for squares)
Let polenta set for 10-15 minutes
Cut and serve
Enjoy and be well.

What’s The Next Superfruit?

by Mirahealth, super foods

According to an article I recently read, the baobab is the next superfruit. I imagine this means it should be hitting the shores of the USA any day now. No doubt to be found in a wide variety of items at the grocery store.

Health benefits of baobab

Apparently the fruit has extraordinarily high levels of vitamin C, nearly six times that of an orange. It is also reported to be high in calcium, potassium, and both soluble and insoluble fibers. The fruit is also anti-inflammatory and antipyretic (fever reducing).

In addition to all of the wonderful benefits of the fruit, many other parts of the tree are usable. These include the seeds, fibers, and leaves. These other products are apparently sometimes used in cosmetics and folk-medicines. Once they come to the United States they will no doubt find their way into every imaginable product.

What's wrong with superfoods?

While I am always happy to find foods that have great nutritional benefit or plants that have beneficial value, I confess to being underwhelmed at the thought of another “super” food. From açaí to goji berries to mangosteen and more, every new discovery brings a touted superfood. These are delivered to us at an enormous premium and pushed into our everyday consciousness via massive marketing campaigns to try to convince us to buy a product, any product, that has this newest discovery in it (sometimes in the most minimal quantities). In addition to the push by producers to include the newest, latest, greatest thing, by consuming, and often over-consuming, whatever this newest product is. Sometimes to the detriment of those who produce it.

One prime example of this trend is what has happened/is happening in Peru with the rise in popularity of quinoa. Farmers, feeling pressure to produce, are depleting the soil that would otherwise have an opportunity to lay fallow and recover. They are also switching not using the natural llama fertilizer as they reduce their herds to allow them to grow more quinoa. In the long run this quite possibly may lead to a reliance on chemical fertilizers which is not the best option for the soil or the plants.

Consider local superfoods

While it's interesting, and tasty, to have the availability of superfoods from other parts of the planet, don't lose your awareness of what is available around you. Before you rush off and buy the latest baobab concoction, think more about what you eat on a regular basis. Blueberries, sweet potatoes, avocados, liver, and pumpkin seeds are among just a few of the wonderful and delicious superfood that are available in the United States. If you live outside of the US consider looking for those nutrient dense foods that are available closer to home.

Improving daily nutrition is better for long-term health than jumping on the latest-and-greatest bandwagon. Spending your food dollars for overall health, such as fresh, local, organic food is better than spending a large sum for a small quantity of any food, no matter how super it purports to be. Remember to eat well from the abundance that surrounds you.

Unexpectedly Serene

by Mirameditation, stress

My aunt was here visiting us, and we loved having her here. She used to live in the Houston area 35 years ago, so one day we wandered down to Houston to visit a couple of places. On the itinerary was The Rothko Chapel. The chapel was built as an interfaith chapel, and Mark Rothko was commissioned to create the artworks.

My first response when we entered the chapel was “huh?” Fourteen enormous canvases of black or purple which appear to be solid. Very strange. But when you take the time to sit and contemplate them, shadings of light and dark appear. The whole experience is very spiritual.

We all need to take the time to find serenity and calmness within ourselves and in those quiet moments of our life that present themselves. Part of living a healthy life is taking that time for meditation. It is serendipitous to find a space that so fully imbued with the energies that lead to that sort of contemplation.

I fully intend to go back and encourage you, if you are ever in the Houston area, to visit the chapel.

Be well.

Top Health Benefits Of Citrus Fruits And Their Peels

by Mirafruit, produce, recipesfruits, recipes

Have you ever noticed how difficult it can be to get a good lemon, grapefruit, or any of the other citrus fruits? They may look pretty but then when you open them up they're not a juicy as you'd like. It turns out there's a simple trick to tell if you're getting a good lemon or lime, you simply need to look and feel at the skin. The smoother and less dimpled the skin is the juicier the fruit. When it comes to grapefruits you want a thin-skinned fruit. Thicker skins will feel spongier and will yield less on the inside.

With citrus fruits although you want to look for unblemished fruit keep in mind that discolorations in skin color are not necessarily blemishes. Oranges or lemons with green patches on the skin can still be ripe. You also want a firm fruit, not squishy (although be kind to other purchasers and don't squeeze too hard).

Citrus fruits, like oranges, lemons, limes, and grapefruits, are not just tasty—they’re also super healthy! Let’s take a look at why citrus fruits are so good for you and how you can use every part of them, even the peels!

Why Are Citrus Fruits Good for You?

Citrus fruits have a number of vitamins and minerals that will help keep your body strong and healthy such as:

Vitamin C: You're probably familiar with the fact that citrus fruit tends to be very high in Vitamin C which helps boost your immune system, and can help support your body when it comes to fighting off colds and other illnesses.
Fiber: It's always better to eat the fruit than drink the juice for vitamin C content because citrus fruits also provide fiber, which is helpful for your digestion.
Antioxidants: Another benefit of citrus fruits is their high level of antioxidants, which protect your cells from damage and help prevent diseases.
Hydration: Citrus fruits can help keep you hydrated due to their high water content, making them one of the top hydrating foods.
Low in Calories: In general citrus fruits are low in calories, if eaten, not when you drink the juice alone. This makes them a great snack, they're delicious, hydrating, and, thanks to the fiber, satisfying.

Don’t Throw Away the Peels!

Most people throw away citrus peels, but you'll be surprised to learn they’re actually very useful and nutritious. Here’s just a few ways that you can eat and use citrus peels:

Zest: The zest (the outer skin of the peel) is full of flavor. You can grate it and add it to your cooking or baking for a bright, flavorful kick. If you have a lot of peels you can even freeze the zest so you've always got some on hand.
Peel: Save the peels to add to ice tea, seltzer, and other beverages. Depending on which type of citrus and the recipe you can also add the peel to sauces and soups. Got too many? Freeze those too!
Candied Peels: You can make a sweet treat by cooking the peels in sugar and water. These candied peels are delicious and can be used as a garnish or snack.
Trash Can: A few citrus peels at the bottom of your kitchen or bathroom trash can will help absorb odors and add a slight citrus scent.
Cleaning: Citrus peels have natural oils that are great for cleaning. You can use them to make a natural cleaner by soaking them in vinegar. Fill a canning jar with citrus peels, cover with vinegar and let sit for 2 weeks in a cool, dark place. Strain, add an equal amount of water, and pour into a spray bottle. Voila! Homemade citrus cleaner.
Freshener: Dry out the citrus peels, put them into a fabric bag and use to store in your sock drawer or linens.
Aromatherapy: The scent of citrus is refreshing, uplifting, and can make your home smell great. You can gently boil citrus peels on the stove, add a little cinnamon if you like. Or you can dry them out and place them in a bowl to make a space smell nice.

Fun Ways to Eat More Citrus

There are so many delicious ways to add citrus fruits to your diet. Here are just a few fun and easy suggestions:

Smoothies: Add to your smoothies for a burst of flavor and vitamins. Be sure to either remove the peel or the pith, the bitter white part under the peel, so it's doesn't overwhelm your smoothie.
Salads: Squeeze lemon or lime juice over your salad for a tangy dressing. Don't forget to add orange or grapefruit segments to the salad for a sweet twist.
Snacks: Keep a bowl of clementines on the counter for a grab-and-go healthy snack.
Drinks: Make your water more exciting by adding slices of lemon, lime, or orange. You can also make homemade lemonade or limeade.
Cooking: Use lemon or lime juice to flavor your fish, chicken, or vegetables. The juice adds a fresh taste that makes your dishes delicious. If you're cooking iron-rich foods like leafy greens or beans, be sure to add a generous squeeze of citrus juice to make the iron easier to absorb.

Broiled Grapefruit with Cinnamon

Broiled grapefruit is a wonderful dessert. It's super easy to make and a refreshing, tangy addition to a summertime meal. When you broil it with just a little sugar and cinnamon it caramelizes the citrus sugars and adds a bit of a spicy kick from the cinnamon. It's also fabulous as an addition to a breakfast or brunch menu.

Whether you want to start your day with a burst of flavor or end a meal on a light, refreshing note, adding broiled grapefruit to the meal is a perfect choice.

I like to set it out before the meal and then pop it in the over while clearing the table. You'll want to savor the tartness and sweetness of the grapefruit while it's fresh out of the oven and still warm.

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Ingredients

Wash grapefruits and cut in half
Use a knife to separate each section from the peel so it's loose
Place in a baking pan (I usually get four into an 8 x 8 pan)
When ready to prepare this dish preheat the oven to broil
Sprinkle the grapefruit halves with cane juice crystals
Add a pinch of cinnamon to the top of each half
Broil for 3-5 minutes until the sugar melts slightly into the fruit
Serve

Most Delicious Lemonade (or Limeade)

There’s nothing so refreshing as a tall glass of old-fashioned lemonade on a hot summer day. It's a classic that everyone loves, especially when it's made from scratch.

This nostalgic treat is so simple to make you'll never want to use the storebought stuff again.

There are just a few simple ingredients—lemons (or limes), sugar, and water. You'll need one less lime simply because they're slightly more tart than lemons.

Make up a batch of this wonderful lemonade, quench your thirst, and lift your spirits. It's like summer in a glass

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Ingredients

In a large pitcher
Juice 4 limes (or 5 lemons)
Mix with 1 C. evaporated cane juice crystals
Stir well until crystals are dissolved
Add 6 C. water
To serve add ice to a glass and add the lemonade
For a slightly fancy presentation use a vegetable peeler to carefully cut a curl of lemon peel before cutting the lemon in half to juice it. Add the lemon peel to the glass after you've added the ice and the lemonade.

In Conclusion

Citrus fruits are very delicious and they're also incredibly good for you. They provide important vitamins, minerals, and other nutrients to help keep you healthy. Plus, you can use the peels in creative ways instead of throwing them away. So, go ahead and enjoy more citrus fruits in your diet—they’re a tasty way to stay healthy and happy!

[expand title="Sources"]

Sorice A;Guerriero E;Capone F;Colonna G;Castello G;Costantini S; “Ascorbic Acid: Its Role in Immune System and Chronic Inflammation Diseases.” Mini Reviews in Medicinal Chemistry, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/24766384/. Accessed 11 June 2024.

Mónica De la Fuente a, et al. “Vitamin C and Vitamin C plus E Improve the Immune Function in the Elderly.” Experimental Gerontology, Pergamon, 19 Oct. 2020, www.sciencedirect.com/science/article/abs/pii/S0531556520304666. Accessed 11 June 2024.

Yang He a b 1, et al. “Effects of Dietary Fiber on Human Health.” Food Science and Human Wellness, Elsevier, 11 Sept. 2021, www.sciencedirect.com/science/article/pii/S2213453021000677. Accessed 11 June 2024.

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Knowing The Numbers

by Miragmo, labeling

“Consumers have the right to choose whether to eat genetically modified foods or not.”

Rockefeller Foundation Statement (cited in Kilman, 1999)

I agree with the thinking behind the above statement. We should have the right to choose. Unfortunately we do not because we don't know what foods are modified. Some foods are pretty good guesses. If it has corn, soy, or canola in it there is a better than average chance that it is genetically modified. Because our food products are not labeled the only way to avoid genetically modified organisms (GMO) is to buy organic. While that can get to be a very expensive proposition there is more and more evidence supporting the case for eating non-GMO foods, including these articles:

Latest GMO Research: Decreased Fertility, Immunological Alterations and Allergies

Monsanto tried to block Austrian research

Government Accountability Office finds unauthorized release of GM foods

Even fruits and vegetables are being genetically modified and that is one area where you can see what you are choosing to eat. The Price Look Up (PLU) stickers have numbers on them which indicate the following:

most product numbers are 4 digits indicating that the produce was conventionally grown

5 digits starting with a 9 means it is organic

5 digits starting with an 8 means it is GMO

According to the International Federation for Product Standards there is a PLU for everything although not everything is labeled, nor it is required to be labeled. This most likely explains why I have yet to see a 5 digit code starting with an 8.

Dole has gone so far as to implement a program in which they put a three digit code on their organic bananas which you can look up on the Dole website and see which farm the bananas were grown on and read a little about the farm.

Within the confines of our budget I make the best choices I can for my family and encourage you to do the same.