Category Archives: artificial colors

asthma

Ingredients And Asthma

by additives, artificial colors, BPA, gmo, grocery,

Chances are you don't think much about your breathing because it's an autonomic nervous system task, your body does it for you.  If you're someone who struggles with a breathing condition you do pay more attention to anything that might be a trigger for you.

Unfortunately, there's a whole class of triggers that almost no one is talking about...additives. These are things put into your food by the manufacturers, such as preservatives, sweeteners, artificial ingredients, and more.  They provide no nutritional value and may be part of the problem if you're one of the millions of Americans who struggle with asthma or other breathing issues.

 

Foods That May Trigger Asthma

 

High Fructose Corn Syrup

A 2018 study found evidence that high fructose corn syrup (HFCS) consumption is associated with asthma risk. It was concluded that moderate (2 to 4 times per week) and frequent (5 to 7 times per week) consumption of HFCS in sweetened soda, fruit drinks, and apple juice increased the asthma risk from between 49% to 61%. This particular study surveyed adults so one does have to wonder what the effects are on children who often consume more of these types of beverages.

Additionally, a woman’s HFCS consumption during pregnancy is associated with an increased risk of asthma in her offspring.

Preservatives:  Nitrates, benzoates, sulphur dioxide, and sulphites

Nitrates and nitrites are used in processed meats such as bacon. These preservatives can cause dyspnea which is shortness of breath.

Benzoates have been found to produce sensitivity in some individuals. This preservative can be found in steroids used to treat asthma. This is why it is important to not only read the labels on your food but also any medications that you may be prescribed.

Sulphur dioxide and sulfite are used in a wide range of acidic beverages, dried fruits, and breakfast sausages for example. These items are required to be on labels due to the potential allergic or asthmatic reaction.

BHT + BHA

These two preservatives can cause inflammation and are linked to allergies and asthma. BHT and BHA will be found in cereals, sausage, hot dogs, meat patties, chewing gum, potato chips, beer, butter, and vegetable oils. They are used to preserve color and flavor.

Toothpaste

An artificial mint flavoring used in toothpaste can be an issue for many people.

BPA

A link to asthma from an exposure by female mice led to the pups having an increased risk. Scientists studied children for prenatal and postnatal exposure and found correlations, also.  

Soft Drinks

The high concentrations of sugar in soft drinks made the lungs and airways more susceptible to inflammation due to allergic reactions. Additionally, the preservatives in soft drinks may cause allergic reactions that result in asthma and COPD.

Yellow #5

Tartrazine also known as yellow #5 is made from coal tar and is banned in most European countries. It is found in cookies, frostings, cereal, pickles, ice cream, chips, salad dressing, and cheese. It has been linked to an increased risk of asthma. Additionally, if it is combined with aspartame, it can be toxic.

Foods For Healthy Lungs

As you can see processed foods can contain a lot of problematic ingredients if you are susceptible to asthma or other lung challenges. Fortunately, there are foods that can support healthy lungs.  

Ginger

Has anti-inflammatory properties which can cause bronchial dilation in asthmatic patients. This has been confirmed in both animal and human clinical studies. It can also help break down and expel thick mucus build up.

Chili peppers

Contain a substance called capsaicin. Capsaicin is anti-inflammatory and mucus thinner. They can also improve blood flow.

Cruciferous vegetables

Are sulphur-rich foods and may reduce airway inflammation which can be beneficial in conditions such as asthma, allergic rhinitis, and chronic obstructive pulmonary disease (COPD).

Pomegranates

Packed with antioxidants that may help reduce inflammation in the lungs. They may fight against asthma by modulating various signaling pathways.

Turmeric

Contains curcumin which helps relieve inflammation and chest tightness associated with asthma.

Apples

Contain flavonoids, vitamin E, and vitamin C which all help with lung function. Again, these can help reduce inflammation and swelling in the lungs.

Water

Extremely important for healthy lungs. It helps keep blood flowing to and from the lungs and the lungs well hydrated. Choose clean filtered water to avoid any chemicals.

With all of the body systems, it is important to consume foods that promote a health. With every bite we take we can invest in health and our lung health is no different. Choose wisely and breathe easy!

[expand title="Sources"] 

  • Acero, J., (29 November 2017). Nitrate-toxicity, side effects, diseases and environment impacts. Naturalpedia. Retrieved from https://naturalpedia.com/nitrate-toxicity-side-effects-diseases-and-environmental-impacts.html.
  • DeChristopher, L., & Tucker, K. (2018). Excess free fructose, high-fructose corn syrup and adult asthma: The Framingham Offspring Cohort. British Journal of Nutrition,119(10), 1157-1167. doi:10.1017/S0007114518000417
  • Freedman BJ. Asthma induced by sulphur dioxide, benzoate and tartrazine contained in orange drinks. Clin Allergy. 1977 Sep;7(5):407-15. doi: 10.1111/j.1365-2222.1977.tb01471.x. PMID: 412611.
  • Harrington, R. (02 March, 2010). Bisphenol A linked to asthma – study. Food Navigator. Retrieved from https://www.foodnavigator.com/Article/2010/03/02/Bisphenol-A-linked-to-asthma-study#.
  • Schor, j., ND, FABNO. (5 September 2018). Fructose consumption linked to asthma. Natural Medicine Journal. Retrieved from https://www.naturalmedicinejournal.com/journal/fructose-consumption-linked-asthma.
  • Shaheen, S. O., Sterne, J. A., Thompson, R. L., Songhurst, C. E., Margetts, B. M., & Burney, P. G. (2001). Dietary antioxidants and asthma in adults: Population based case–control study. American Journal of Respiratory and Critical Care Medicine, 164(10), 1823–1828.
  • Shaikh, S., and Bhandary, YP. (12 March 2021). Therapeutic properties of punica granatum L (pomegranate) and its applications in lung-based diseases: a detailed review. Journal of Food Biochemistry. Retrieved from https://onlinelibrary.wiley.com/doi/abs/10.1111/jfbc.13684.
  • Soft Drinks Linked to Lung Disease and Asthma. (28 July 2020). Natural Therapy Pages. Retrieved from https://www.naturaltherapypages.com.au/article/soft-drinks-linked-to-lung-disease-asthma.
  • Woods, R. K., Walters, E. H., Raven, J. M., Wolfe, R., Ireland, P. D., Thien, F. C., & Abramson, M. J. (2003). Food and nutrient intakes and asthma risk in young adults. The American Journal of Clinical Nutrition, 78(3), 414–421.
  • Yadav, L., & Upasana, U. (2022). Golden Spice Turmeric and Its Health Benefits. In (Ed.), Antimicrobial and Pharmacological Aspects of Curcumin [Working Title]. IntechOpen. https://doi.org/10.5772/intechopen.103821

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TBHQ Isn’t Good For You

by additives, allergies, artificial colors, ingredients, ,

In the world of food additives, the alphabet is used to abbreviate many of these man-made products. It is as if there is a whole new vocabulary developed just for them using the alphabet. So, today’s new “word” is TBHQ. This is a conglomeration of letters that frequently appears in the ingredient section of a food label.  Most consumers skip right over it because they don't understand it.  So, let me be the first person to assure you that nature does not produce food by alphabet soup.  It should be clearly understandable in words like kale, apple, celery, and eggs.

Does TBHQ look familiar?  If it doesn't that's okay, but now that I've brought it to your attention, I hope that when you read the label (and you are reading labels aren't you?) it will stand out.  And not in a good way.

What is TBHQ

TBHQ is the abbreviation for tertiary butylhydroquinone.  That's not exactly any clearer than the abbreviation. What exactly is TBHQ and why is it in the food?  It's a preservative; a fake antioxidant if you will.  TBHQ is used to stabilize oils and fats against oxidation and deterioration. Ultimately, this extends the shelf life and prevents rancidity of many products. 

It's found in a wide array of foods. In fact, according to the Environmental Working Group, it is in approximately 1,250 food products. These items can include:

  • processed fats and oils
  • frying and cooking oils used at restaurants (that would especially be those fast-food restaurants)
  • non-organic packaged foods
  • frozen non-organic fish products
  • soft drinks
  • crackers
  • cereals
  • microwave popcorn,
  • soy milk brands

And this is just a short list! 

TBHQ can also appear in pet food. A really good reason to read those labels as well.  After all, if you're not going to eat it why should your pet? 

As mentioned in The Omnivore's Dilemma by Michael Pollan:

But perhaps the most alarming ingredient in a Chicken McNugget is tertiary butylhydroquinone, or TBHQ, an antioxidant derived from petroleum that is either sprayed directly on the nugget or the inside of the box it comes in to “help preserve freshness.” According to A Consumer's Dictionary of Food Additives, TBHQ is a form of butane (i.e. lighter fluid) the FDA allows processors to use sparingly in our food: It can comprise no more than 0.02 percent of the oil in a nugget. Which is probably just as well, considering that ingesting a single gram of TBHQ can cause “nausea, vomiting, ringing in the ears, delirium, a sense of suffocation, and collapse.” Ingesting five grams of TBHQ can kill.

While not exactly butane, TBHQ does share some molecular structure with other butyl molecules such as lighter fluid. As more research is done with TBHQ, more potential concerns arise. 

Health Concerns

Immune Health – TBHQ activates a protein called Nrf2 which controls antioxidant function. This can cause Nrf2 to negatively interact with proteins that control the immune response such as white blood cell function. This is also the protein that can be affected when it comes to cancer cells.

Potential Carcinogen – Animal studies suggest that TBHQ may cause some cancerous and precancerous effects in the body. Plus, it may increase resistance to chemotherapy drugs and help cancer cells live longer.

Neurological System – areas such as vision disturbances and convulsions can occur if larger amounts are consumed.

Food Allergies – TBHQ has the potential to induce or worsen food allergies with even low doses of the food additive. This occurs because TBHQ can increase the IgE response to food allergens and exacerbate signs of hypersensitivity. Interestingly, these studies were done with amounts within what the average person might consume, especially if eating a diet consisting of a lot of processed foods.

Children may be more susceptible as there are claims that TBHQ can cause anxiety and restlessness in children. The Feingold Diet (a dietary approach to managing ADHD) suggest that TBHQ be on the “do not consume” list exactly for this reason.

Other Concerns - Animal studies appear to indicate the possibility of large amounts causing stomach problems and oxidative DNA damage. 

 

It’s Easy To Be Overexposed to TBHQ

The challenge with artificial food preservatives is the cumulative effect. 

Let’s look at what a day of eating foods that contain TBHQ could look like:

  • Breakfast might include quick and easy pop tarts. 
  • For lunch you choose something like “Maruchan Instant Lunch” because it is easy to bring anywhere. 
  • Now you have had a busy day and want something quick for dinner and choose a frozen pizza. Thus far each meal has had TBHQ in it. 
  • Wait, don’t forget about that evening snack of microwave popcorn and soda! This is the cumulative effect of eating a diet with a lot of processed foods. 

Individually each item may not produce a challenge right away, but this type of diet (high in processed foods) can bring the total TBHQ amount consumed to problematic levels. It has been found that consuming 1 gram of TBHQ can cause you to experience symptoms ranging from nausea and vision disturbances to collapse.

And it’s not just found in food.  Other products that may contain TBHQ include cosmetics, hair dye, lipstick, eyeshadow, biodiesel, lacquers, resins, and varnishes. As you use these products, the exposure through applying it to your skin or breathing it in can also have an impact.

What To Do About TBHQ?

The good news is that TBHQ is water soluble – that means it is not highly likely to be stored in the body. 

As you begin to eat whole food and eliminate processed foods, you will reduce the potential dangers of TBHQ and invest in your health. Being well hydrated will also help your body to flush toxins.  Definitely a good thing at any time, but especially if you are shifting away from eating a diet high in processed foods.

My suggestion, as always, remains the same.  Eat whole food, understand what you are eating, and read the label.  

[expand title="Sources"] 

  • Wu S, Lu H, Bai Y. Nrf2 in cancers: A double-edged sword. Cancer Med. 2019;8(5):2252-2267. doi:10.1002/cam4.2101. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6536957/.
  • Cheryl Rockwell, Venugopal Gangur, James Pestka, Radhakrishna Para, Alexandra Turley, Joseph Zagorski, Jenna Bursley, Heather Dover. The Nrf2 activator, tBHQ, exacerbates immediate hypersensitivity response to food allergen (HYP7P.315). The Journal of Immunology. May 1, 2014, 192 (1 Supplement) 119.30. Retrieved from https://www.jimmunol.org/content/192/1_Supplement/119.30.short.
  • Negar Gharavi, Susan Haggarty and Ayman O. S. El-Kadi, “ Chemoprotective and Carcinogenic Effects of tert-Butylhydroquinone and Its Metabolites”, Current Drug Metabolism 2007; 8(1) . https://doi.org/10.2174/138920007779315035. Retrieved from https://www.eurekaselect.com/58473/article.
  • Stolze K, Nohl H. Free radical formation and erythrocyte membrane alterations during MetHb formation induced by the BHA metabolite, tert-butylhydroquinone. Free Radic Res. 1999 Apr;30(4):295-303. doi: 10.1080/10715769900300321. PMID: 10230808. Retrieved from https://pubmed.ncbi.nlm.nih.gov/10230808/.
  • Wang XJ, Sun Z, Villeneuve NF, et al. Nrf2 enhances resistance of cancer cells to chemotherapeutic drugs, the dark side of Nrf2. Carcinogenesis. 2008;29(6):1235-1243. doi:10.1093/carcin/bgn095. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312612/.

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what to feed your baby

What To Feed Your Baby?

by additives, artificial colors, , , , ,

 

When to introduce baby food

 

Infants first start out on a diet of breast milk (or baby formula) to provide necessary nutrients, vitamins, and natural antibodies. At five or six months old babies are usually ready to start having some semi-solid foods added to their diet. It’s around this age they stop showing the rooting or sucking instinct — the sign they’re ready for their first baby foods. 

Adjusting to eating semi-solid foods is a big change for babies, and it will take time for them to get used to it. Soft pureed foods are the best food to start with. At first, feeding is likely to be messy and can take extra time as babies get used to the new tastes and textures of baby food. They may cry because they cannot get food fast enough, or spit out foods because they aren’t used to the texture. It’s also important to make sure babies are hungry by mealtime, but not overly hungry. Otherwise, excess hunger or lack of appetite can lead to frustration with the process of learning to eat semi-solids foods.

As babies start growing some teeth, they become able to chew foods. This is when you can start giving them slightly chunkier baby foods. Once they are able to sit up straight in a high chair, grasp food and move it to their mouths with their hands, they are ready to start having finger foods. Even though it takes time for babies to get used to new foods, it’s a good idea to give them a variety of vegetables and fruits. If they reject a food, replace it with something else and reintroduce the rejected food regularly. It normally takes six to ten times trying a food for babies to get used to new flavors, and can take even longer with naturally bitter or sour tastes. With time and patience, babies will develop a taste and appetite for the new kinds of food you add to their diet. 

Food variety is key

When your baby is ready for solid foods, it’s important to think about what foods you’re going to feed them. I encourage a variety of pureed fruits and vegetables. Different tastes and textures in babies’ first foods are key to building preferences for nutritious options. It’s best to start with pureed foods and gradually change the texture of the foods. Including new textures in their food helps babies learn how to chew, and also aids speech development, which is important for their development. 

Offering a wide variety of foods to your child will keep meals interesting and flavorful, and allow them to develop food preferences. Variety will also help them learn how to eat a healthy balanced diet, supporting your child’s growth and development. While there is no simple secret to preventing a toddler from becoming a picky eater, there are strategies that can help, such as changing the texture and size of the foods and introducing a variety of different flavors right from the start. Giving your baby plenty of opportunities to try new and different foods while they are still very young makes it more likely they will learn to enjoy those foods and accept them readily as they get older.

For babies, eating is a skill that has to be learned gradually. The earlier you introduce your child to a variety of food and flavors, the more willing they will be to try other foods. This will ultimately help them develop a broader palate and better eating habits throughout their lifetime. 

Avoiding white rice cereals and snacks

What you feed your baby in infancy affects their eating habits in the long term. That is why feeding them a variety of nutritious, whole foods helps them develop healthy eating habits that can endure long after infancy. However, some foods can undermine their health and well-being. One of the major foods to avoid is white rice. When grains, like rice, are processed to make refined grains and flours, the majority of the nutritional content is removed at the same time. 

White rice cereals are starches that trigger the natural preference for sweet foods that babies are born with. Even though this means they will likely accept it readily, it is not a healthy option. Feeding infants processed grains, like white rice cereal, as their first foods make it more likely for them to develop a preference for other refined grains. Because these foods are quickly converted to simple sugars during digestion, they can easily contribute to metabolic imbalances and overweight. Additionally, studies have shown white rice cereals and snacks intended for babies contained arsenic, a toxic contaminant that can harm children’s development. It’s much better to opt for high-quality whole grains instead of processed white rice products. 

Homemade vs. store-bought baby food 

Baby food is almost as varied and flavorful as adult food, anything can be pureed and put into a jar and called baby food. But there’s a big question to consider once your baby is ready to eat solids, should you make it at home or buy it at the store? Let’s consider the pros and cons of store-bought baby food vs. homemade baby food.

Benefits of homemade baby food:

  • High nutrient content
  • Great taste
  • Cost effective
  • Quality ingredients
  • Control the ingredients
  • Customize food blends
  • Establish healthy eating habits 

Homemade baby food is generally more nutritious and tastier than commercially processed foods, especially if it is made from fresh, whole foods. When you prepare baby food at home you can cook it in bulk batches, making it much more affordable than store-bought options. Making baby food at home also gives you complete control over the ingredients that go into it. You can pick high-quality produce, and choose what to add (or leave out), so you know exactly what you are feeding your baby. Homemade food lets you avoid preservatives, excess salt and sugar, and any foods to which your baby is allergic or sensitive. Plus, you can mix your own combinations of fruits, vegetables, and other purees to cater to your baby’s tastes and nutritional needs. Making baby food at home also allows you to incorporate your baby into your family’s eating habits, helping to establish healthy eating habits from the start.

Drawbacks of homemade baby food:

  • Takes more time
  • Measurements
  • Needs refrigeration
  • Safe food handling is necessary

Making baby food at home has a lot of potential benefits. But, it does take time to make and prepare lots of little servings of homemade baby food. Whereas prepackaged baby foods come in measured amounts ready to serve, at home you must do the extra step of portioning yourself. A great thing about fresh food is that it’s more nutritious, but it also spoils faster than some store-bought foods. You will need to have room to refrigerate or freeze fresh homemade baby food. Since homemade baby food is not pasteurized, you must take other food safety precautions to make sure it’s safe to eat (like properly washing food preparation and storage containers).

Benefits of store-bought baby food: 

  • Less preparation and cleaning
  • Variety of food choices
  • Convenience
  • Portability
  • Shelf stable

Store-bought baby food allows you to select foods for your baby quickly and conveniently. There is not much you have to prepare yourself when using pre-made baby foods. New products are constantly available, giving you a variety of foods to choose from. Because store-bought baby food is usually shelf stable, you do not have to worry about refrigeration (before opening the jar), allowing you to store it in a pantry area. That also means it’s often easier to take store-bought foods on the go without worrying about keeping them cold. Opt for the best quality foods you can get when choosing store-bought baby foods.

Drawbacks of store-bought baby food:

Jarred baby foods can often cost more than making homemade alternatives, especially when you consider preparing foods in bulk and reusing good containers for homemade food. Store-bought baby food creates a lots of waste in the form of packaging, which you can largely avoid with homemade foods. Unlike homemade food, you have no control over what goes into commercial baby foods, giving you less control of the foods you feed your baby. 

Another major problem with store-bought baby food is the additives and potential harmful ingredients. Baby foods often contain preservatives to make them more shelf stable (vitamin C is the only preservative that should be used in baby food). Baby food has also been found to contain fluoride, which can contribute to serious health problems if it’s consumed in excess during the first 2 years of life. Excess fluoride consumption before age 2 is damaging to dental health and brain development. Additionally, some research shows high fluoride intake in infancy may be linked to kidney disease. A recent study found detectable fluoride levels in all 360 samples of baby food and beverages that were tested.

Many other contaminants have been found in commercial foods, including a number of highly toxic pesticides. These pesticides can harm children’s brains and nervous systems, and include chemicals that are known neurotoxins and hormone disruptors, and possible carcinogens. Currently, there are no federal guidelines limiting pesticide levels to specifically protect infants and toddlers. 

Many researchers and organizations are attempting to bring greater awareness to the problem of contaminants in baby food. The Environmental Working Group reported pesticides can be present in store-bought baby foods, and may also be present in the water used to make the baby food. According to Healthy Babies Bright Futures, the vast majority of packaged baby foods and snacks include one or more pesticides or heavy metals like arsenic or lead. Plastics can also cause contamination of baby food with bisphenols (like BPA) and other hormone disrupting chemicals. 

These issues are definitely important to consider when deciding what to feed your developing child. While you may feed them a mix of homemade and store-bought foods, choosing those foods carefully is key to your baby’s health. Avoid foods stored in plastic packaging, those that contain unnecessary additives, and foods that have been found to be contaminated with pesticides and heavy metals.

Sources

"Pesticides In Baby Food". Environmental Working Group, 1995, https://www.ewg.org/research/pesticides-baby-food.

 

"Emphasizing Variety In Baby's First Foods". Thebump.Com, 2021, https://www.thebump.com/a/introducing-variety-baby-first-foods. Accessed 8 June 2021.

 

"One Million Kids A Day Exposed To Unsafe Levels Of Toxic Pesticides In Fruit, Vegetables, And Baby Food". Environmental Working Group, 1998, https://www.ewg.org/news-insights/news-release/one-million-kids-day-exposed-unsafe-levels-toxic-pesticides-fruit. Accessed 8 June 2021.



Drgreene.Com, 2021, https://www.drgreene.com/ebooks/white_paper_white_rice_cereal.pdf. Accessed 8 June 2021.



"Study: Hidden Fluoride In Infant Foods Can Mar Babies’ Teeth". Fluoride Action Network, 2014, http://fluoridealert.org/news/study-hidden-fluoride-in-infant-foods-can-mar-babies-teeth/. Accessed 8 June 2021.

 

Thippeswamy, H. M. et al. "The Association Of Fluoride In Drinking Water With Serum Calcium, Vitamin D And Parathyroid Hormone In Pregnant Women And Newborn Infants". European Journal Of Clinical Nutrition, vol 75, no. 1, 2020, pp. 151-159. Springer Science And Business Media LLC, doi:10.1038/s41430-020-00707-2. Accessed 8 June 2021.

 

Jpeds.Com, 2021, https://www.jpeds.com/article/S0022-3476(20)30467-4/pdf. Accessed 8 June 2021.

 

"Exploring The Role Of Excess Fluoride In Chronic Kidney Disease: A Review - RW Dharmaratne, 2019". 2021, p. ., https://journals.sagepub.com/doi/abs/10.1177/0960327118814161. Accessed 8 June 2021.

 

 

 

 

baby food

Toxic Metals In Baby Food: Should Parents Be Worried?

by additives, artificial colors, ingredients, , ,

The recent headlines in the news about toxic metals in baby food, sometimes in high amounts, should demand answers. According to the World Health Organization, they consider the first 1,000 days to be critically important to long-term health and wellness because it’s in these critical years that optimal brain and immune system development are established.

A congressional investigation by a US House Subcommittee requested internal data from seven baby food companies when a nonprofit called Healthy Babies Bright Futures published results of their ingredient testing. Four of the companies shared documents, while the remaining three didn’t cooperate.

According to their results, they found metals such as arsenic, lead, cadmium, and mercury – all metals that the US Food and Drug Administration (FDA) and World Health Organization consider top chemicals of concern and list as harmful to human health. The research suggests these metals may be a result of decades of pesticide and herbicide use.

As I learn more, it’s also possible toxic metals are more common in baby foods because of the vitamins and minerals added to those foods during processing. And all of these heavy metals have been linked to cancer, chronic disease, and neurotoxic effects. Because babies’ brains are still developing, there is a lot of concern about how metals could damage that development. While researchers say the number of toxins in baby food is small, the impact of toxins in food may build over time and may impact brain development.

What’s next for finding a healthier solution? 

Legislation may be needed, such as mandatory testing by the FDA of any baby food product before it reaches the retail shelves. Brands should consider finding substitutes for the current toxins found in baby food sold in the US.  

For instance, infant rice cereals contained levels of inorganic arsenic higher than the standard 100 parts per billion set by the Food and Drug Administration. A safer alternative to rice cereal may be oatmeal for young children. Among the high-risk foods for infants, were rice-based snacks and meals (puffs snacks, teething biscuits, and infant rice cereal), carrots, sweet potatoes, and fruit juices.

As an alternative, parents can consider preparing baby food using steamed and pureed organic fruits and vegetables. Secondly, understand the product’s manufacturing process. How are the products made? Are they made with stainless steel equipment to avoid heavy metal contamination? 

Other changes parents can make to reduce heavy metals in a baby’s diet include giving them water instead of fruit juice and feeding them a variety of fruits and vegetables instead of root vegetables like carrots and sweet potatoes that tend to absorb more heavy metals from the soil than other kinds of produce.

Kids are what they eat!

Calcium, fiber, protein, iron, beta carotene, and vitamins C & D are key nutrients of each stage of their development. By giving your child a healthy balanced diet, you ensure they are getting all the essential vitamins, minerals, and other nutrients children need for healthy growth and development. To get a balanced diet you need to ensure your child is eating a wide variety of nutritious foods from all of the different food groups. 

As a general guide, children should get these foods on a regular basis: 
  1. Lots of colorful fruits and vegetables
  2. Healthy fats such as cold water fish and avocado
  3. Beans and lentils
  4. Nuts and seeds (as tolerated)
  5. Poultry and meat

Kids deserve a healthy start, so with a little smart research (and maybe some home cooking), you can find a way to get them the nutrients they need without the toxins.

 

[expand title="Sources"]

Dee-Ann Durbin, Associated Press (2021). Congressional Report Finds some amounts of toxic metals in baby food brands

 

Brenda Goodman, WebMD Health News (2019) – Study: 95% of Baby Foods Contain Heavy Metals

 

Bob Curley, Healthline Parenthood (2019) – Toxic Chemicals Can Be Found in Most Baby Food – What Parents Can Do

 

The Nutrition Source, Kid’s Healthy Eating Plate – Harvard - School of Public Health

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Holiday Recipe: Orange-Cranberry Bone-In Chicken Breasts

by additives, allergies, artificial colors, fruit, recipes, seasons, thanksgiving, winter

Heading into the holiday season, this sweet and savory chicken deserves a spot on your dining table. The bone-in chicken keeps the chicken juicy and brings the flavorful tang from cranberries and zig from orange. 

This bright-tasting healthy dish can be easily made ahead of time to heat up before your wonderful holiday dinner. 

As a nutrition professional, I encourage you to use fresh or frozen cranberries and fresh-squeezed orange juice instead of the canned options, as they may contain nasty ingredients such as: 

  • High fructose corn syrup: Scientists believe that excess fructose consumption may be a key driver of many of today’s most serious diseases. These include obesity, type II diabetes, heart disease, and even cancer.
  • Artificial color: Red 40 is a synthetic color additive or food dye made from petroleum. Studies have found artificial colors to be harmful to health, especially for those with attention-related disorders. 
  • Citric acid: This is not what’s naturally found in citrus fruits; it’s too expensive to produce. And there have been reports of sickness and allergic reactions to the manufactured citric acid.
  • Pectin or gelatin: Cranberries have a high pectin content, making the added gelatin unnecessary. Also, vegans should avoid this as gelatin is derived from the skin, bones, and connective tissues of animals or fish.

Orange-Cranberry Bone-In Chicken Breasts

This juicy and flavorful chicken breast is seared with tart and juicy cranberries and citrusy orange and garnished with some fresh cranberries for a joyful holiday dinner!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 40 minutes

Ingredients
  

  • 2 T. olive oil
  • 2 lbs. bone-in chicken breasts, with skin
  • 1½ tsp fresh sage, chopped
  • 1½ t. fresh thyme leaves
  • Sea salt and black pepper, to taste
  • 1 cup fresh (or frozen) cranberries
  • ¼ cup freshly squeezed orange juice
  • ¼ cup honey, preferably local
  • ½ tsp ground cinnamon
  • ½ tsp ground ginger
  • ¼ tsp ground cloves
  • ⅛ tsp ground nutmeg

Instructions
 

  • Place the top oven rack in the center position and preheat the oven to 400°F.
  • Season the chicken with sage and thyme; salt and black pepper, to taste.
  • Add olive oil to an ovenproof skillet over medium heat. Place seasoned chicken skin-side down and cook for approximately 4-5 minutes until it releases easily from the bottom of the pan. Turn the chicken and continue cooking for another 4-5 minutes on the remaining side.
  • While the chicken is browning, add the cranberries, orange juice, honey, cinnamon, ginger, cloves, and nutmeg to a small saucepan. Set to medium heat and bring to a gentle boil. Cook approximately 4-5 minutes or until the cranberries pop open and the sauce thickens slightly.
  • Pour one half of the orange-cranberry sauce over the browned chicken and transfer the skillet into the preheated oven. Roast until the chicken is fully cooked through and the sauce is bubbly for 25-30 minutes or until chicken is cooked through and reaches an internal temperature of 160°F.
  • Remove pan from oven and transfer chicken to a serving platter. Cover loosely and let rest for 5 minutes before serving. Top with remaining orange-cranberry sauce (or serve on the side) and serve with your choice of sides.

Start Your Healthy Holiday Plan!

For more healthy holiday/leftover recipes, be sure to get your copy of my Healthy Holiday Recipes and Holiday Leftover Plan ebooks! 

Have a wonderful holiday season!

How To Pick Healthy Non-Perishable Snacks

by additives, artificial colors, grocery, health, ingredients, nuts, pantry, protein, shopping guides, snacks

by Mira Dessy, The Ingredient Guru

Americans have a snack habit. We've become accustomed to eating multiple times throughout the day. Sometimes we snack because we're hungry. But more often than not it's because we are bored, thirsty, or possibly responding to emotional stimuli.

Occasionally we snack because we are on-the-go and are looking for something to tide us over until we can get to mealtime.While there's nothing wrong with an occasional small bite between meals, snacking can become a problem when it fills you up with empty calories. This means things like chips, crackers, muffins, or cookies. Another problem with snacking is if you eat so much that you are no longer hungry by the time you get to the real meal.

What's a snack?

Ideally, a snack should be small, just enough to blunt your hunger without filling you up, and balanced with protein and a little healthy fat. When snacking you want to make sure that you are eating clean, nutrient-dense foods rather than high calorie, low nutrition foods, sometimes referred to as energy-dense. Here are some great, non-perishable choices for healthy snacking:

  • Nuts – choose raw nuts as your best nutritional choice. Even better is if they are sprouted.
  • Nut butter – many of these now come in squeezable tubes and can be a quick grab-and-go non-perishable snack. Be aware that there can be a lot of sugar in some of these, choose the best option possible by reading the label
  • Canned fish – such as sardines are a great choice. These can be a nourishing snack and also provide some healthy omega 3 fatty acids
  • Jerky – this can be purchased or made at home. These days there's a wide variety of jerky products made from meats such as salmon, venison, lamb, bison, pork, turkey, and more. Check the label to be sure there are no added artificial ingredients
  • Energy bars – be sure to read the label and make check that you're getting a true protein bar, not a glorified candy bar with an excessive amount of sugar. Just like with the jerky, you want to make sure there are no added artificial ingredients (sweeteners, flavors, etc)
  • Dried and seasoned chickpeas – this can be a tasty way to get a crunchy snack on-the-go without having to worry about spoilage
  • Seaweed or kale chips – okay there's no protein in this one (so you may want to pair it with a handful of nuts or some jerky), but if you're looking for a good veggie-rich crunchy snack these can really hit the spot

Snacks to avoid

When choosing snacks be sure to read the label. Don't choose one just because it says "protein" or "# grams of protein" on the front label. You need to turn the package over and read the ingredients on the label. You also want to avoid the following in your snack products:

  • excess sugar (more than 4 g per serving)
  • artificial sweeteners
  • artificial flavors
  • artificial colors
  • ingredients you don't understand
  • starchy things (tapioca, potato, rice flours, etc)

You may be wondering why things like rice cakes, popcorn, puffed quinoa, puffed chickpeas, etc are not on this list. Sure, I get that they taste good. The problem, however, is that these exploded grains are very easily converted to sugars by the body. This means they hit the blood stream relatively quickly. There's also not a lot of nutrition in those puffed grain snacks. It's better to stick with something that's going to provide more of what your body really needs, protein and healthy fat.

Top 10 Ingredients To Avoid

by additives, artificial colors, fats and oil, gmo, ingredients, labeling, sweeteners

I'm often asked which ingredients we should avoid in our food.  There really isn't a simple answer for that.  I could say all of the fake ones, but that leaves you to decide which ones are fake.  And truthfully some of them aren't "fake", meaning they're not entirely from chemicals.  They're just highly modified.  Either because they've been through some sort of a chemical process to invert, alter, or manipulate their chemical structure to change them significantly from their original form. 

An overview of Splenda (TM)

A perfect example of manipulation is Splenda.  It started out as sugar (which some could argue is highly processed, stripped of all minerals and therefore not a great choice to begin with).  In processing it becomes modified by the addition of sucralose which is made by replacing three hydrogen-oxygen atoms and inserting three chlorine atoms in their place. Because it contains less than 5 calories per serving it's labeled as having no calories.  (A single packet, weighing 1 gram, actually provides 3.36 calories -- a miniscule amount, however this is still misleading labeling).

Unfortunately Splenda (TM) is far from the harmless non-nutritive sweetener that it's advertised to be.  It has been shown to alter intestinal pH and reduces intestinal microflora.  We need a balanced pH for good health.  We also require beneficial levels of bacteria to help support good digestive health.

According to one report published in the Journal of Toxicology and Environmental Health, Part B, there seems to be some evidence that Splenda (TM) may not be as biologically inert as advertised.  It also appears that exposure to high temperatures can cause it to break down into a toxic substance.

Ingredient Overview

While I frequently write about what ingredients are, where they appear, and other information you need to be aware of in the newsletter, I also recognize that it's helpful to have a "cheat sheet" of sorts to give you an overview and help you break it down a little bit further.  So I've created the infographic below.  These are my top ten "baddies" and the ones that you really want to watch out for.  Print it out, write it down, whatever you need to do to be able to bring this information with you to the grocery store. 

Note: click on each card to zoom in. 

If you're looking for more in-depth information about ingredients your best resource is The Pantry Principle:  how to read the label and understand what's really in your food. 

For regular, weekly updates on what's going on in the world of food manufacturing and processing be sure to check out my newsletter, Food News You Can Use.

What’s That Flavor?

by additives, artificial colors, gmo, grocery, ingredients, labeling, snacks

what's that flavor

Food manufacturers are always looking for new ways to keep consumers engaged with their brands.  They're also looking for new ways to encourage you to eat, or a new flavor to tempt you with.  After all, the more you eat, the more profitable their product is.  Unfortunately this has turned us into a nation of snackers.

We've been so effectively marketed to that we think we have to have snacks.  Even more than that, when we say the word snack most people think chips, pretzels, granola bars, or other high carbohydrate foods which deliver a lot of calories and little to no actual nutrition.  

a snack is not a meal

Unfortunately the more we snack the less hungry we are when meal time comes around.  So perhaps we don't eat a real meal.  And then a couple of hours later we're hungry again and it's time for another snack.  By the time you get to the end of the day it's possible that you've simply snacked for the entire day.  You go to bed, wake up, and do it all over again. The challenge is that you're just making yourself hungrier and hungrier.  Your belly may be full, but your body is not nourished.

Snacking is not meant to replace mealtime.  It's a mini-meal.  A little something to keep you going if you're hungry in between regular, nourishing meals.  Preferably something that has a little protein and a healthy fat.  Healthy snacking can help to keep your blood sugar stable.  All day snacking, especially with high carbohydrate snack foods can put you in the front row seat of the blood sugar rollercoaster.

manufacturer manipulation

As part of their effort to keep you snack-engaged, food manufacturers sometimes run campaigns designed to get consumer feedback on flavors.  One example is the Pepsi Co. “Do Us A Flavor” campaign which they've been running since 2012.  [I'm deliberately not linking to it because I don't want to participate in bringing attention to it — you'll see why in just a minute]  Thanks to this campaign they've come up with different, unusual flavors of potato chips such as Korean Barbeque or Smoked Gouda and Chives.  Some manufacturers are looking to build brand excitement by “retiring” flavors or creating “limited editions” in an effort to create a scarcity effect.

By creating these campaigns the manufacturers are hoping to build further brand engagement.  To hook you a little bit more closely to the brand.  They don't need to guess at developing new products.  Consumers tell them exactly what they want so the manufacturer can make it.  It allows them to save money and tempt you to eat more snacks.

All of these flavors, however, don't add up to good nutrition.  They simply add up to more chemicals and more calories. 

new flavors

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resources

If you're looking for a healthy snack check out this article on protein snacks to boost energy.

Want to know more about flavors and how they're used in food?  

When you're looking for a snack, remember, a snack is not a meal.  Choose a little something with some protein in it and have just enough to get through your day to your next meal.  You'll feel better and your metabolism will be more balanced because of it.

Some Like It Hot

by additives, artificial colors, herbs and spices, ingredients

Spicy heat is an interesting flavor to consider since it is not typically included among the five generally-recognized tastes – sweet, salt, bitter, sour, and umami.  These five sensations are experienced when receptors on the surface of the tongue become activated by food, triggering nerve fibers that run to the brain to signal a specific taste.  Spicy heat is not perceived in the same way.

Spice Perception

Your trigeminal system controls spice perception and the ensuing heat sensation. The system detects pain and irritation through nerve endings that are sensitive to touch, temperature, and pain. Capsaicin, the molecule that gives hot peppers their “kick,” for example, binds to a receptor on nerve cells that detect temperature and those that send messages of pain. Piperine, a compound found in black pepper, and allyl isothiocynanate, the burning compound in mustard and radishes, function similarly.

“Send messages of pain” might resonate with those of us who cannot handle spice. The reason we might feel a painfully “hot” sensation when we eat jalapeños, for example, is because the receptors that jalapeños trigger are usually turned on at temperatures higher than 107 degrees – this hurts! There’s no obvious biological reason why we should tolerate this chili sensation, and yet many actively seek it out and enjoy it.

These spice lovers likely curated their tolerance by eating an abundance of spicy foods and peppers. Through repeated exposure, the taste receptors eventually stop responding so strongly to the compounds found in peppers – known as capsaicin desensitization – which may explain why some are able to tolerate more spice than others. Cultural norms can also contribute to a higher tolerance for spicy food. In places like India and South America, hot peppers and spices are a part of the daily cuisine. However, even with this proclivity toward spice, these cultures don’t seem to participate in the competitive, insane heat-seeking activities that Americans pursue.

Hot and Spicy Trends

Despite the fact that nature seems to have created capsaicin and its heat sensation to repel us, food manufacturers are now using it to draw us in. Spicy foods appear to be trendy, particularly spice added to processed foods. Nearly every major commercial snack brand has some form of hot sauce flavored potato chip or cheesy puff product from Sriracha to Tapatio and Trader Joe’s currently boasts a bag of extremely spicy Ghost Pepper potato chips.

Many processed foods are now promoted for their extremely spicy and “fiery” flavors as we can see in this slideshow.

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Cognitive scientists have studied how relief and pleasure sensations are intertwined in the brain, suggesting that this may explain what motivates someone to eat the world’s hottest chili pepper, the Carolina Reaper, and post it on YouTube.  What we might view as pure torture and physical agony, appears to produce satisfaction from the relief felt after the painful chili flavor subsides.  Psychologist Paul Rozin argues that activities such as this allow us to believe we’re doing something dangerous without any real repercussions and he coined the term “benign masochism.”

A senior manager of consumer insights for General Mills explains, “You get endorphins when you eat something really spicy,” which can feel intensely exciting to flavor-seeking eaters and can “create a lot of loyalty.”

General Mills and other food manufacturers have found a way to capitalize on this trend and continue to increase the heat of foods in pursuit of this “loyalty.”  Fast food chains boast fiery fries and chicken wings, while commercial items are branded as hot habanero, ghost pepper and “wicked wasabi,” complete with goading marketing to entice the heat-addicted among us to purchase and consume them.

Perhaps spicy heat is not among the five biological taste sensations we normally experience for a reason. Pain is not typically something most of us intentionally seek out. However, if you enjoy a modicum heat and don’t experience gastrointestinal distress or other concerning side effects – more power to you.

How to Enjoy Spice Healthfully

Ideally, we can get our spice fix by consuming natural foods without ingredients such as added sugar or xanthan gum, which is often added to hot sauces to make them thicker.  Instead, we can add heat through fresh ginger, wasabi, curry or chili powders, crushed red pepper, and jalapeño or chipotle peppers while staying far away from fast food’s gimmicky “extra spicy” menu items.

Glucerna – Is It A Healthy Choice?

by additives, artificial colors, gmo, ingredients, questions, sweeteners

Meal supplement beverages, such as glucerna, are frequently promoted by doctors for a variety of reasons.  In some cases it may be due to concerns about the amount of protein a patient needs, or if they are a “picky eater” and not getting enough nutrients.  An increasing number of these products are aimed at diabetics, purporting to help them control blood sugar levels.  Sadly these products come with a massive ingredient list and are not as healthy as the manufacturer would have you believe.

What's in the can?

Glucerna - ingredient breakdown

I've chosen Glucerna because it's one of the more popular products aimed at people with diabetes.  It claims to “Help Minimize Blood Sugar Spikes”, has 190 calories, and provides 10 grams of protein.  Just because something has a lot of protein does not mean that it's helpful for managing blood sugar.  You need to read the label to see what's really in that can.

INGREDIENTS:  Water, Corn Maltodextrin, Milk Protein Concentrate,       Fructose, Glycerol, Short-Chain Fructooligosaccharides, Cocoa Powder       (Processed with Alkali), Soy Protein Isolate, High Oleic Safflower Oil.            Less than 2% of the Following: Canola Oil, Soy Oil, Cellulose Gel, Potassium Citrate, Magnesium Phosphate, Salt, Choline Chloride,  Ascorbic Acid, Calcium Carbonate, Calcium Phosphate, Sodium Citrate,      Cellulose Gum, Potassium Phosphate, Natural & Artificial Flavor, Potassium Chloride, Monoglycerides, Soy Lecithin, Liquid Sucralose, Potassium Hydroxide, Magnesium Chloride, Carrageenan, Turmeric Concentrate, Acesulfame Potassium, Ferrous Sulfate, Zinc Sulfate, dl-Alpha-Tocopheryl Acetate, Niacinamide, Manganese Sulfate, Calcium Pantothenate, FD&C Red #3, Cupric Sulfate, Vitamin A Palmitate, Folic Acid, Thiamine Chloride Hydrochloride, Riboflavin, Chromium Chloride, Pyridoxine Hydrochloride, Biotin, Sodium Molybdate, Potassium Iodide, Sodium Selenate, Phylloquinone, Cyanocobalamin, and Vitamin D3.

That's  quite a mouthful.  Literally.  So now let's break down that long list  so you can really understand what you're getting.

Glucerna ingredients

Sugars

This product delivers 6 grams of sugar per serving.  That's a lot of  sugar in my book, especially for a beverage that's supposed to balance blood sugar.   The very first thing that stands out for me on the ingredient list is that the first ingredient is water, meaning that most of this product is water.  

When we go through the list of ingredients we see that it has several different sources of sugar and sweeteners.  To have all of this in a product clearly aimed at people trying to better manage their blood sugar levels does not make sense.

  • Corn Maltodextrin: The corn is most likely genetically modified meaning that this has GMOs in it.  I do not advocate consuming GMOs and recommend avoiding them as much as possible.
  • Fructose: This is probably from either sugar cane, sugar beets or corn.  While I don't know which one it is I will point out that the sugar beets and corn are most likely to be from GMO sources.  Excess consumption of fructose has also been shown to have a negative impact on the liver.  
  • Glycerol: This is a sugar alcohol which can be synthesized or made from either plant (soy, i.e., GMO soy) or animal (tallow) sources
  • Sucralose: An artificial sweetener which can cause a host of negative health issues including migraines, dizziness, digestive disturbances, and allergic type reactions.
  • Acesulfame Potassium: Another form of artificial sweetener.  Unfortunately studies appear to show that consuming a lot of artificial sweeteners may be linked to weight gain.

Other negative ingredients

  • Artificial flavor:  Made from “proprietary chemical formulations” the actual ingredients are not required to be listed on the label as long as they are considered GRAS.  However, many artificial flavor formulations have been shown to cause nausea, fatigue, dizziness, headaches, chest pain and more.
  • FD&C Red #3: Made from petrochemicals, this artificial dye can have a very negative impact on brain chemistry.  Studies have positively linked inattentive type behaviors, anxiety, and aggression with consumption of artificial food colors.
  • GMO ingredients:  In addition to the probable GMOs found in the sugars listed above, this product also has Soy Protein Isolate, Canola Oil, Soy Oil, and Soy Lecithin.  Soy and canola are two of the most highly genetically modified crops currently out there and should be avoided.
  • Milk Protein Concentrate: Sometimes listed as MPC, this highly processed ultra-filtered product is highly likely to come from cows that have been treated with artificial hormones and antibiotics.  These artificial hormones have been linked to overall immune system issues, metabolic syndrome, and even diabetes.  Overconsumption of antibiotics through animal products have been linked with antibiotic resistant diseases.
  • Carrageenan: is made from red seaweed and is often highly problematic for those who have digestive issues.

Many of the other additives are most probably synthesized versions of the vitamins that they represent, not the forms found in nature which are more readily absorbed by the system.

Overall this is not a product that I would suggest for anyone.  There are too many negative ingredients and I do not believe it's a product that delivers any sort of health benefit.

Update  

When I posted this on my Facebook page it generated a number of comments asking what would be a good alternative.  If you're looking for a protein drink there are powders that have a reasonable protein content, far less sugar, and few to no dubious ingredients.   I encourage you to read the label and understand what's in the can before you make a choice.  The object is to choose one that has no negative ingredients.

An even better choice than a beverage would be the addition of real foods that are nutritionally dense and provide balanced protein without junky ingredients.  One of my favorites is soaked raw nuts or grass fed bison jerky.  My friend and colleague Trudy Scott is a huge fan of tinned sardines.  There are plenty of other options out there if you read the label.