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Grocery Shopping Most and Least Contaminated Produce Many people can t afford to buy all organic all the time, but you don t have to buy all organic produce to reduce your risk for chemical contamination. This list from the Environmental Working Group, tells you which fruits and vegetables contain the most chemicals, and which ones are least contaminated. Use it when shopping, to help make the best choices for you and your family even if you can t buy entirely organic foods. Source: Environmental Working Group,.12 Most Contaminated Peaches Apples Sweet Bell Peppers Celery Nectarines Strawberries Cherries Pears Grapes (Imported) Spinach Lettuce Potatoes 12 Least Contaminated Onions Avocado Sweet Corn (Frozen) Pineapples Mango Asparagus Sweet Peas (Frozen) Kiwi Fruit Bananas Cabbage Broccoli Papaya 3
The Dirty Dozen Packaged and processed foods get many a family through the day. They are convenient and portable, and they stay fresh for a long time (thanks to all those preservatives). The additives put into processed foods to make them look and taste better include unhealthy amounts of salt, fat and sugar and those are the ones you can pronounce. These additives, however, have a price that may include side effects, food allergies, increased waistlines, decreased absorption of minerals and vitamins, cancer and more. Below is a list of the 12 most pervasive and detrimental food additives and substances you can eat, in no particular order. 1. Artificial Sweeteners: Artificial sweeteners are a combination of chemicals that exist to make our foods sweeter without the calories of sugar. Most artificial sweeteners have side effects, and their chemical breakdown in the body can be toxic. In addition, in combination with other food additives like artificial colors, artificial sweeteners can have a much more potent effect on nerve cells. Artificial sweeteners link to over 90 side effects. 2. Refined Sugar: People in the US consume 150 to 175 pounds of sugar per year. In other words, people are consuming half a cup of sugar a day and most aren t even aware of it. Due to its insidious nature and the fact that it can be found in virtually all processed foods, unless they say sugar-free, we subsist on sugar. High consumption of sugar and the corresponding elevated insulin levels can cause weight gain, bloating, fatigue, arthritis, migraines, lowered immune function, obesity, cavities and cardiovascular disease. It can also disrupt absorption of nutrients, possibly leading to osteoporosis, depression, PMS symptoms and stress. 3. Monosodium Glutamate (MSG): MSG is an excitotoxin used to bring out the flavor in foods. Excitotoxins are toxins that bind to certain receptors (e.g., certain glutamate receptors). According to Dr. Russell Blaylock, an author and neurosurgeon, excitotoxins can cause sensitive neurons to die. Many people experience a host of other side effects like headaches, itchy skin, dizziness and respiratory, digestive, circulatory and coronary concerns. Grocery Shopping 37
Grocery Shopping 4. Artificial Colors: Artificial colors are synthetic chemicals that do not occur in nature. Most are derived from coal tar and can contain up to 10 parts per million of lead and arsenic and still be generally recognized as safe by the FDA. Artificial colors can cause allergic reactions and hyperactivity and ADD in children, and may contribute to visual and learning disorders or cause nerve damage. 5. BHA and BHT: BHA and BHT block the process of oil rancidity. These additives seem to affect sleep and appetite, and have been associated with liver and kidney damage, hair loss, behavioral problems, cancer, fetal abnormalities and growth retardation.. Sodium Nitrate and Nitrite: Sodium nitrate and nitrite are preservatives that are added to processed meat products. These compounds transform into cancer-causing agents called nirosamines in the stomach. Noticeable side effects include headaches, nausea, vomiting and dizziness. 7. Caffeine: Caffeine is an addictive stimulant found in soft drinks, gum, diet pills and pain relievers; it naturally occurs in coffee, cocoa and tea. Caffeine causes calcium to be excreted from the bones, which can lead to osteoporosis and increase infertility. 8. Olestra (Olean): Olestra is a calorie-free fat substitute used as an ingredient in snacks and chips. Olestra inhibits the absorption of some vitamins and other nutrients. It can also cause diarrhea and anal leakage. 9. Brominated Vegetable Oil (BVO): Brominated vegetable oil is used to keep flavor oils in soft drinks in suspension. When consumed, it is stored in fat and over time can accumulate. This additive can lead to reproductive interference and birth defects. It has been banned in 100 countries. 38
Grocery Shopping 10. Partially Hydrogenated Vegetable Oil: Partially hydrogenated vegetable oil is made by reacting vegetable oil with hydrogen. When this occurs, the level of polyunsaturated oils (good fat) is reduced and trans fats are created. They are associated with heart disease, breast and colon cancer, atherosclerosis and elevated cholesterol. 11. Pesticides: Every year more than two billion pounds of pesticides are added to our food supply. That s about 10 pounds per person per year. Many of the pesticides used throughout the world are carcinogenic. Pesticide accumulation also undermines our ability to resist infectious organisms, may impair fertility and contributes to miscarriages and birth defects. 12. Genetically Modified Organisms (GMOs): GMOs are plants or animals that have had their DNA modified. In the US, the majority of the corn, soybean, cotton and canola crops are now genetically modified, and one or more of these can be found in nearly every processed food. GMOs have not been proven to be safe and some studies show GMO s may decrease immunity to diseases in plants as well as humans, may cause resistance to antibiotics and may have a negative impact on genetic function. Plants that are genetically modified to be resistant to disease, pesticides and insecticides could diminish the need to use these strong chemicals, or adversely, may build up a resistance and therefore require even larger amounts of chemicals than before. It is still too soon to tell: there is no long-term supporting evidence at this time. Excerpted from a post in the January 2008 issue fooddemocracy.com by Kelly Scotti, and supplemented with information by the Center for Science in the Public Interest http://www.cspinet.org/reports/chemcuisine.htm 39
Grocery Shopping Healthy Snacks Crunchy apples frozen grapes rice cakes light popcorn or plain popcorn: use coconut oil to pop in a covered pan carrots: particularly the super-sweet, organic baby carrots crunchy crudités of veggies and dip (hummus, tabouli, vinaigrette, favorite dressing) celery and peanut butter (use non-hydrogenated peanut butter) hummus with whole grain toast, baby carrots, rice crackers nuts Sweet wheatgrass fresh, whole fruit organic yogurt and ripe fruit apples and almond butter sprouted date bread with jam dried fruit use leftover grains to make sweet porridge: drizzle maple syrup and sprinkle cinnamon, add soymilk and bananas, heat with fruit juice, etc. smoothies: mix whatever you have in the kitchen fruit, ice, soymilk, yogurt, carob powder, etc. fruit ice cream : peel a banana, freeze, blend in a food processor with nuts, berries or raisins and serve; can be put through the screen of a juicer for a creamier consistency. freshly squeezed fruit juices: Make your own and try different combos. 40
Grocery Shopping Healthy Snacks (continued) sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks or fries; sprinkle with cinnamon and bake. dates stuffed with almond butter or other nut butter organic dark chocolate chips or carob chips Salty olives pickles and pickled vegetables, such as carrot, daikon, beets and lotus root tabouli, hummus oysters and sardines steamed vegetables with tamari/shoyu or umeboshi vinegar tortilla chips and salsa or guacamole: try whole grain chips such as Garden of Eatin brand and freshly made salsa or guacamole. sauerkraut: it will also knock your sweet craving right out! fresh lime or lemon juice as seasonings or in beverage small amount of organic cheese Creamy smoothies yogurt avocados rice pudding dips and spreads, like hummus and baba ghanoush puréed soups puddings made with silken tofu, avocado or mashed banana mashed sweet potatoes Adapted from Whole Foods 41
Produce Storage Apples ripen quickly at room temperature; ten times faster than an apple kept at 32 F. Store apples in a plastic bag in the refrigerator, away from strong scented foods to prevent flavor transfer. Do not refrigerate bananas until they are ripe. Once they are in the refrigerator they will turn black, but the insides will ripen more slowly. To ripen green bananas, put them in a plastic bag, seal it and place the bag in a warm place, such as the top of your refrigerator. This will cause the bananas to heat up which will speed up the ripening process. Store broccoli in the high-humidity, vegetable crisper section of your refrigerator for up to three days. Refresh broccoli in ice water to maintain its bright green color. Head cabbage will last at least a week when stored in a plastic bag in the refrigerator's humid vegetable bin. Savoy and Napa cabbage should be consumed within three or four days. Before storing carrots, remove their green tops, rinse and drain, then put the carrots in plastic bags. Store them in the coldest part of the refrigerator with the highest humidity. They'll last several months this way. Cauliflower should be placed in a plastic bag and stored in your refrigerator crisper. When stored properly, cauliflower will last up to five days; however, it is best when eaten within three days. To store celery, trim the base and remove any leaves or ribs that are damaged or bruised. Rinse, place in a plastic bag, and keep in the refrigerator's humid vegetable bin; this will last about two weeks. Rainbow Chard should be refrigerated in plastic wrap up to two days. Wrap unwashed greens in damp paper towels. Refrigerate in a plastic bag, in the crisper section of the refrigerator for up to five days. Corn is best eaten immediately. However, it can be stored in the refrigerator for a few days in plastic bags with the husk still on. Grapes are harvested only when fully ripe. Before storing, remove any spoiled grapes with broken skins or browning from the bunch and keep refrigerated; they should keep up to a week. During storage, continue to remove any and all spoiled fruit. Grapes can also be frozen, which will extend their storage life up to three months. Adapted from Whole Foods 42
Cleanse Your Mind Affirmation My life is abundant, health, happiness and joy flow from me. Thoughts What if your problems disappeared today? How would your life change? 43
Cleanse Your Mind Thoughts, Feelings and Intuitions (Spiritual, Family, Inspirational) Gratitude Goals Fitness Joy 3 signs of progress Something I will do better tomorrow to move me toward my goals. 44