Top 10 Food Label Tricks to Avoid

When I am surfing the Internet, I get these random links to stories that catch my eye.  I came across an interesting link that I thought I'd like to write a post about.  The title of the story is "Top 10 Food Label Tricks to Avoid in 2012."  After my post yesterday about reading Nutrition Facts Labels, I thought this list was intriguing and something that I could embellish with information of my own...

10. NO TRANS FAT

• As mentioned in my post yesterday, according to the FDA's Nutrition Labeling and Education Act (NLEA),  fat content is not required to be listed on the label "if the food contains less than 0.5 grams of total fat per serving and if no claims are made about fat or cholesterol content."
• The bad thing about this is if you eat multiple foods that contain less than 0.5 grams of trans fat, you could be eating a "measurable" amount of trans fat over the course of the day.
• Avoid products that have "partially hydrogenated oils" listed as an ingredient.  This usually indicates that the product has some trans fat.

9. MULTIGRAIN

• Some may mistake this to mean "whole grain" or "whole wheat."  It does not.  This just means that the product is "made from several grains, which may be whole or refined. Labels such as "12 grain" and "made with" whole wheat can be equally deceptive. "
• "To make sure the food is rich in whole grains, check the ingredients. The first one listed should contain the word "whole.""

8. ALL NATURAL

• "The FDA has no strict definition of the term, and many packaged foods claiming to be natural contain added chemicals and other substances."
• "The USDA, which regulates meat and poultry, has a more precise definition (no artificial ingredients and minimally processed), but it still allows for some additives."
• The USDA held came to this conclusion based on public hearings and a petition filed by Hormel Foods.  
• "In addition, it's permissible to slap a "natural" label on meat and poultry from animals raised with antibiotics or hormones."

7. ORGANIC

• "Organic products, which tend to be significantly more expensive than their conventional counterparts, can be just as high in salt, sugar or calories, low in fiber and devoid of nutrients."
• "What's more, they may legally contain non-organic ingredients."
• I only look for products that state it is 100% USDA certified organic.  That way, you know that it does not contain Genetically Modified Organisms (GMOs).
• Items listed as simply being "organic" may contain up to 30% of GMOs.

6. HIGH IN FIBER

• "To boost their fiber content, many packaged foods contain added fiber with names such as inulin, maltodextrin and polydextrose."
• "While these count toward a food's fiber total, they haven't been proven to offer the same health benefits as the naturally-occurring fiber found in fruits, vegetables and whole grains."
• "Inulin can cause gastrointestinal discomfort."
• According to the U.S. Department of Health and Human Services' "Dietary Guidelines for Americans", "dietary fiber naturally occurs in plants, helps provide a feeling of fullness, and is important in promoting healthy laxation."
• "These foods are consumed below recommended levels in the typical American diet."
• Women should consume 25g daily while men should consume 38g daily.
• "Dietary fiber that occurs naturally in foods may help reduce the risk of cardiovascular disease, obesity, and type 2 diabetes."
• "Children and adults should consume foods naturally high in dietary fiber in order to increase nutrient density, promote healthy lipid profiles and glucose tolerance, and ensure normal gastrointestinal function."
• They also state that "fiber is sometimes added to foods and it is unclear if added fiber provides the same health benefits as naturally occurring sources."

5. NO HIGH-FRUCTOSE CORN SYRUP

• "Human studies of the sweetener high-fructose corn syrup (HFCS) have generally shown it to be no worse for our waistlines or our health than table sugar. "
• "The two have a similar chemical makeup, and both contain about the same number of calories."
• "Just because a product contains an alternative to HFCS -- whether sugar, fruit juice concentrate, brown rice syrup or agave nectar -- doesn't necessarily make it more healthful. "
• "All caloric sweeteners, if consumed in excess, can contribute to obesity and related health problems."

4. CONTAINS SEA SALT

• " It offers no clear health advantages over table salt."
• "By weight, both contain about the same amount of sodium, which is what poses a health risk."
• According to the Dietary Guidelines for Americans, "Virtually all Americans consume more sodium than they need."
• "The estimated average intake of sodium for all Americans ages 2 years and older is approximately 3,400 mg per day."
• The recommended daily average intake of sodium for individuals aged 9-50 is 1,500mg per day.
• The "Upper Tolerable Intake Level" is 2,300mg per day for people aged 14 and older.  
• According to the American Heart Association, there is approximately 2,300mg of sodium per teaspoon.
• With this calculation, you should consume only around 1/2 teaspoon of salt per day.
• "Most sodium comes from salt added during food processing."
• This is a good reason why you should cook your own rather than purchasing prepared foods.
• "Some sodium-containing foods are high in sodium, but the problem of excess sodium intake also is due to frequent consumption of foods that contain lower amounts of sodium, such as yeast breads."

3. SUPPORTS A HEALTHY IMMUNE SYSTEM

• "A growing number of products imply that they can boost immunity and ward off illness."
• "There's typically little or no evidence for such claims."
• "This deception is permitted because of a loophole in labeling rules."
• "By saying that a food "maintains" or "supports" normal functioning (such as a healthy immune system, blood pressure or cholesterol levels) instead of explicitly stating that it can treat or prevent a condition, manufacturers don't have to provide any proof."

2. EXCELLENT SOURCE OF OMEGA-3

• "Studies show that fish oil is good for the heart, and many products from mayonnaise to peanut butter have added omega-3 fatty acids, the key ingredient in fish oil."
• "But these foods typically contain a form of omega-3s known as alpha-linolenic acid (ALA), which comes from plant sources such as flaxseed and canola oil rather than fish."
• "The health benefits of ALA are not nearly as well documented as those of fish oil."
• "The amount we get from some products may be too low to provide any benefit."
• "You're better off getting your omega-3s from fish such as salmon."

1. SERVING SIZE

• Manufacturers often list servings sizes on their nutrition labels which do not reflect what a consumer will actually eat.  
• Consumers will often eat more than what is listed as a serving size.
• "Especially misleading are snacks and beverages from vending machines or convenience stores that seem to be single servings."
• Even the FDA recognizes this "problem" and warns consumers to pay attention to the nutrition facts label. 
• "The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label."
• "Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"?"

After reading this article, it has made me think more about reading labels rather than blindly purchasing items.  It is amazing what manufacturers can do to "trick" us into thinking we are eating something that is healthier when in fact we are not.  This is a good example why there is an obesity epidemic and why I need to teach my children from an early age the importance of making healthy food choices.

How to Avoid Genetically Modified Food

I have stumbled across a few posts with tips to avoid genetically modified food or organisms (GMOs).  Since there are no mandatory labeling requirements for GMOs, how can you tell if something is genetically modified?  According to www.safe-food.org, "if you really want to avoid the influence of genetic engineering, buy fresh organic produce. If you want to buy processed foods and avoid genetically engineered ingredients, you will have to read product labels. If the label mentions any of the ingredients listed below without explicitly qualifying it as organic, then the product probably contains genetically engineered ingredients."  The following list was compiled from the safe-food website as well as from wikiHow:

• Soybeans: Gene taken from bacteria (Agrobacterium sp. strain CP4) and inserted into soybeans to make them more resistant to herbicides.  The following are soy products:  soy flour, soy oil, lecithin, soy protein isolates and concentrates. Products that may contain genetically engineered soy derivatives: vitamin E, tofu dogs, cereals, veggie burgers and sausages, tamari, soy sauce, chips, ice cream, frozen yogurt, infant formula, sauces, protein powder, margarine, soy cheeses, crackers, breads, cookies, chocolates, candies, fried foods, shampoo, bubble bath, cosmetics, enriched flours and pastas.
• Corn: There are two main varieties of GE corn. One has a Gene from the soil bacterium Bacillus thuringiensis inserted to produce the Bt toxin, which poisons Lepidoteran (moths and butterflies) pests.  There are also several events which are resistant to various herbicide. Present in high fructose corn syrup and glucose/fructose which is prevalent in a wide variety of foods in America.  The following are corn products:  corn flour, corn starch, corn oil, corn sweeteners, syrups. Products that may contain genetically engineered corn derivatives: vitamin C, tofu dogs, chips, candies, ice cream, infant formula, salad dressings, tomato sauces, breads, cookies, cereals, baking powder, alcohol, vanilla, margarine, soy sauce, tamari, soda, fried foods, powdered sugar, enriched flours and pastas.
• Rapeseed/Canola Oil:  Gene added/transferred to make crop more resistant to herbicide.  Products that may contain genetically engineered canola derivatives: chips, salad dressings, cookies, margarine, soaps, detergents, soy cheeses, fried foods.
• Sugar Beets:  Gene added/transferred to make crop more resistant to Monsanto's Roundup herbicide.
• Rice:  Genetically modified to resist herbicides; not currently available for human consumption, but trace amounts of one GM long-grained variety (LLRICE601) may have entered the food supply in the USA and Europe. More recently, golden rice, a different strain of rice has been engineered to produce significantly higher levels of beta carotene, which the body uses to produce vitamin A. Golden rice is still undergoing testing to determine if it is safe for human consumption.
• Cotton:  Engineered to produce Bt toxin. The seeds are pressed into cottonseed oil, which is a common ingredient in vegetable oil and margarine.  Products which contain cotton are:  oil, fabric. Products that may contain genetically engineered cotton or its derivatives: clothes, linens, chips, peanut butter, crackers, cookies. 
• Potatoes: Right now the only potato that has been genetically engineered is the Burbank Russet, but you still have to look out for potato starch and flour. Products that may contain genetically engineered potatoes or derivatives: unspecified processed or restaurant potato products (fries, mashed, baked, mixes, etc.), chips, Passover products, vegetable pies, soups. Fast-food chains appear to have responded to consumer concerns and requested genetically natural potatoes.
• Dairy Products: Cows injected with GE hormone rBGH/rBST; possibly fed GM grains and hay.  The following are dairy products:  milk, cheese, butter, buttermilk, sour cream, yogurt, whey. You have to ask several questions when you are looking at dairy products. Have the cows been treated with rBGH? What kind of feed have they been given? If they are not being fed organic grains, chances are quite likely that they will be eating genetically engineered animal feed. What does this do to their milk products? No one knows.
• Animal Products: Because animal feed often contains genetically engineered organisms, all animal products, or by-products may be affected.
• Papayas
• Farm Raised Salmon
• Aspartame/AminoSweet - Addictive and dangerous artificial sweetener commonly found in chewing gum and "diet" beverages. A building block of aspartame, the amino acid phenylalanine, is usually manufactured with the aid of genetically modified E. coli bacteria. This process has been used industrially in the USA for many years.

"Please note that a food may contain some of these items and yet be free from genetically engineered organisms, but we have no way of knowing without tracking down every brand, every product and every ingredient. Even reading labels is no guarantee that you will be able to avoid genetically engineered ingredients, because manufacturers are not required to list every little ingredient, enzyme or organism used in the manufacturing process. The following products may also be genetically altered, contain or originate from genetically engineered organisms: candies, cookies, breads, cereals, corn syrups, oils, juices, detergents, dough conditioners, yeast, sugar, animal feed, vitamins and enzymes used in the processing of cheese."

This is quite the list and almost impossible to check every label to find out if it contains these ingredients.  It is upsetting that as consumers in the United States, we do not have information up-front indicating if something contains a GMO.  The European Union (EU) has specific requirements for products containing greater than 0.9% of GMOs to be labeled as such.  The EU feels that "labeling provides information for consumers and allows them to make an informed choice. In the case of pre-packaged products consisting of, or containing, GMOs, the list of ingredients must indicate "genetically modified" or "produced from genetically modified [name of the organism]". In the case of products without packaging these words must still be clearly displayed in close proximity to the product (such as a note on the supermarket shelf)."  Why can't Americans have the same ability to make an "informed choice" with mandatory labeling?

Since there are no mandatory labeling requirements in the US, the following taken from wikiHow is a list of 8 steps that can be taken to avoid genetically modified food in the absence of specific labeling.

1. Become familiar with the most common applications of genetic modification.
• See the list above for the most common applications of genetic modification (i.e. soybeans, corn, etc). 
2. Buy food labeled 100% organic.
• The US and Canadian governments do not allow manufacturers to label something 100% organic if that food has been genetically modified or been fed genetically modified feed. 
• Just because something says "organic" on it does not mean that it does not contain GMs. In fact, it can still contain up to 30% GMs, so be sure the labels say 100% organic.
• Eggs labeled "free-range", "natural", or "cage-free" are not necessarily GE-free; look for eggs to be 100% organic.
3. Recognize fruit and vegetable label numbers.

• If it is a 4-digit number, the food is conventionally produced.
• If it is a 5-digit number beginning with an 8, it is GM. However, do not trust that GE foods will have a PLU identifying it as such, because PLU labeling is optional.
• If it is a 5-digit number beginning with a 9, it is organic.
4. Purchase beef that is 100% grass-fed.
• Most cattle in the U.S. are grass-fed, but spend the last portion of their lives in feedlots where they may be given GM corn, the purpose of which is to increase intramuscular fat and marbling. 
• If you're looking to stay away from GMOs, make sure the cattle were 100% grass-fed or pasture-fed (sometimes referred to as grass-finished or pasture-finished). 
• The same applies to meat from other herbivores such as sheep. 
• There is also the slight possibility that the animals were fed GM alfalfa, although this is less likely if you buy meat locally. 
• With non-ruminants like pigs and poultry that cannot be 100% grass-fed, it's better to look for meat that is 100% organic.
5. Seek products that are specifically labeled as non-GM or GMO-free. 
6. Shop locally.
• Although more than half of all GM foods are produced in the US, most of it comes from large, industrial farms.
7. Buy whole foods.
• They don't mean the supermarket chain of the same name.
• Favor foods that you can cook and prepare yourself, rather than foods that are processed or prepared (e.g. anything that comes in a box or a bag, including fast food). 
8. Grow your own food.

Until there is more information available to determine if GMOs are safe both short-term and long-term and in the absence of any mandatory labeling requirements, as a consumer, we have to take the extra steps to determine if a product contains a GMO and make our own "informed choice."

Healthy Home Tips for Parents

I am "stealing" part of today's post from the "Environmental Working Group's (EWG's) Healthy Home Tips for Parents."  I found this list online and found the tips useful.  You can read the entire file through the link above.  However, for this post, I am using the basic tips and embellishing them with things I've found on my own.

1. Choose better body care products.
• A good resource is the EWG's Skin Deep Database.  Through this database, you can find out more information about what is in common household cosmetics.  It also lists products with "safer" ingredients. 
• What you may not know about sunscreen
• Homemade Pet Shampoo
2. Go organic and eat fresh foods.
• Another great list to help you figure out what you should or should not eat organic is the "Dirty Dozen" list published by EWG.  They also publish a list called the "Clean 15."  Items on the "Clean 15" are the lowest in pesticides and it is OK to not buy organic for these foods.
• When should your child eat organic?
• Choosing organic will also help you to avoid eating foods that are Genetically Modified Organisms (GMO's).  
3. Avoid fire retardants.
• A label on a product indicating that it meets California's "Technical Bulletin 117" usually means that the product has been treated with a fire retardant.  I've written two other blog posts about this which you can read for more detailed explanations.     
4. Pick plastics carefully.
• I have also written three blog posts about plastics and what to look out for when purchasing items made of plastic.   I would generally avoid plastic items labeled with the SPI Resin Identification Codes of Vinyl, PS and Other.  These are indicated with the numbers #3, #6, and #7.
• I have found an interesting post on ways to "Banish plastic from your kitchen."
5. Filter your tap water.
• Tips and reasons to filter your tap water.
• Is there lead in your water?
6. Wash those hands.
• The CDC has excellent recommendations and tips for proper hand washing.  Most people do not wash their hands often or long enough.  You should rub your hands while washing for at least 20 seconds.  That is enough time to sing the "Happy Birthday" song twice from beginning to end. 
7. Skip non-stick.
• Teflon, is the name of a synthetic polymer which coats non-stick cooking ware.  Teflon when heated at high temperatures can emit toxic fumes.  These fumes have killed pet birds and have caused flu-like symptoms in humans.
• Cooking with a well seasoned cast iron skillet can give you the same results as a Teflon coated skillet.  It can also be used from the stovetop to the oven.
8.   Use a HEPA-filter vacuum.
• A HEPA filter is a type of air filter that "must remove 99.97% of all particles greater than 0.3 micrometer from the air that passes through."  A "HEPA filter traps the fine particles (such as pollen and dust mite feces) which trigger allergy and asthma symptoms."
9. Get your iodine.
• "Use iodized salt, especially while pregnant and nursing, and take iodine-containing prenatal vitamins. Iodine buffers against chemicals like perchlorate, which can disrupt your thyroid system and affect brain development during pregnancy and infancy."
10. Use greener cleaners and avoid pesticides.
• You can find many tips on-line for "natural" cleaning solutions and non-toxic pesticide.  The following are links to some of the things I've found over the last few months.
• How to kill mildew naturally
• 9 ways to use rice around the house
• Natural Remedies for a Teething Baby
• Natural Air Freshners
• Do Natural Cleaners Really Work?
• Homemade Laundry Detergent
• How to make good use of bad wine
• Uses for vinegar:  Tips and ideas
• How to clean an iron
• 13 natural remedies for the ant invasion
• 24 smart uses for sugar
• The (never-ending) uses of baking soda
• 24 things you can clean with a lemon
• Make your own disinfectant spray
• 30 ways to detox your home and body
• How can I go green for my newborn?
11. Eat good fats.
• Eat those omega-3 fatty acids.  

5 Everyday Things that are Toxic

I came across this post today and thought it fit perfectly with my recent posts.  Since I'm still working full-time and write most of my blog posts late at night after my toddler has gone to bed (and I got a little distracted with the Rockies losing to the A's and watching Matt Cain pitch a perfect game for the San Francisco Giants), I honestly could not have written anything better so I am going to link the article here:

"5 Surprising Everyday Things that are Toxic"

The article touches on:
1. Nontoxic nail polish
2. Perfume
3. Air fresheners, including "all natural" and "unscented"
4. Lipstick
5. Canned food, including organic items