Alternative Sweeteners

Refined sugar is in everything these days. It's amazing how many products contain it without us realizing. It's in sauces, dressings, nuts, tea, coffee, smoothies, granola, cereals, and most other packaged foods. You'd think it would be easy to point out and eliminate these foods from our diet, but the problem is that we don't even know it's there because it's hidden with names such as sucrose, fructose, dextrose, glucose, maltodextrin, Sucralose, sorbitol, agave nectar, corn syrup, high fructose corn syrup, and many others that I can't even pronounce. These sugars and artificial sweeteners are highly processed and harmful for our health. They don't provide any health benefits and just keep us wanting more and more.

It's natural to have sugar cravings and although sugar can be addicting, completely depriving ourselves from it is not always the best option because it can lead to increased cravings. It's okay to satisfy your sweet tooth every once in a while if doing so with high-quality, unprocessed ingredients. Here is a list of natural sweeteners that actually support our health and can be used as alternatives for refined sugar:

• Dates/date sugar
• Dried figs
• Palm/coconut sugar (doesn't give a blood sugar spike like others do)
• Raw honey
• Grade B Maple Syrup
• Fresh fruit
• Organic Cane Sugar (Sucanat)
• Stevia

* Purchase organic products whenever possible

These alternative sweeteners are natural but should still be consumed in moderation as they still do raise blood sugar levels. Other natural ways to reduce sugar cravings include drinking more water, eating more fruits and vegetables, eating more fermented foods (sauerkraut, kombucha, kefir), getting more sleep, yoga, and meditation.

Stay healthy!

Don't be fooled by food labels - What to look for

We often think we're buying the right thing because we purchase foods with labels such as "All-natural," "organic," "free of pesticides," "cage-free," and "hormone-free." Be mindful that marketers will write anything they can in order to get you to buy their product. There are specific labels that you should be looking for and organic is one of the most important. In order to know if a food is actually organically produced, it must carry the "USDA Certified Organic" label. This label ensures that the food has been inspected and follows the food safety regulations of the USDA (United States Department of Agriculture).

The term "organic" means that a food is free of pesticides, hormones, and antibiotics. Choosing organic produce and meats is essential in order to get the highest nutritional value. Conventional foods are filled with pesticides, hormones, antibiotics, and are genetically modified. Eating these foods can lead to nutrient deficiencies and inhibit the ability of our body to absorb nutrients. By eating organic we are not only getting the most we can from what we are putting into our body, but maintaining soil health and supporting that animals are treated with respect. Buying organic foods might be pricier, but in the long run, it will keep you from having to spend on medications and medical bills due to diseases caused by food.

There are some exceptions when it comes to produce of what you can get by without purchasing organic, but it is highly recommended to always pay the organic dollar for animal products because these are the ones that are most chemically altered and harmful to our health. So don't deprive yourself from the nutrients you need by purchasing conventionally grown meats and dairy products.


"Choose local, chemical free, organic, and delicious foods. You'll feel the benefits and will have peace of mind and body as a consequence" -Ed Bauman, M. Ed., Ph.D

Here are some general guidelines for purchasing good quality meats and produce:

Chicken

Purchasing the best quality chicken can be a challenge. A chicken that is labeled organic can simply mean that whatever it was fed (usually grains and soy) was organic. Although you want to look for chickens that are raised on pasture, chickens that are fed organically grown grains and soy still provide more nutrients and better health benefits than those that are not fed organic. Organic chicken can be hard to find and a lot of times what is labeled organic still doesn't necessarily mean it meets other requirements you want to look for.

Now a days, the way conventional chickens are raised is completely inhumane and sad. They are being fed genetically modified grains and kept in tight spaces which makes them stressed and messes with their immune system. This leads to farmers giving them antibiotics in order for them to not get sick and spread any disease to the other chickens. Once the chickens are slaughtered, they are dunked in iced-cold water combined with chlorine and other chemicals to speed up the temperature reduction of the chicken.

With all this said, there are many factors to consider when purchasing chicken. Reading labels carefully is very important because statements on the packaging can be misleading. Make sure to look for the proper wording of certain statements. For example, "antibiotic-free," "cage-free," and "all-natural" don't mean the same as "raised without antibiotics," "free-range," and "organic."

Here is what to look for when purchasing chicken:

• Organic
• Free-range
• Raised without antibiotics
• Hormone-free
• Air-chilled

It might be hard to find chicken with all of these factors, but try to at least always purchase organic. 

Eggs

Look for:

• Organic
• Pasture-raised
• Hormone free
• Free-range

Note: Remember that "cage-free" is not the same as "free-range."

Organic, pasture-raised eggs

Meat and Dairy 

Like chicken, they way cattle is raised in industrial farms is unnatural and inhumane. Naturally, cattle should be fed grass, but industrial farms feed their cattle genetically modified grains and soy because it is cheaper and fattens the animals faster. 

The first compartment of a cow's stomach is called a rumen. The rumen is designed to breakdown plant-based foods (grass). When ruminants (animals such as cattle, sheep, goats, bison) are constantly fed grains and soy, they become physically stressed and develop health disorders that ranchers then try to fix by introducing chemicals and antibiotics. These antibiotics and other drugs are present in the meats and dairy products we buy and put us at high risk of developing disease as well. 

Meats and dairy products from animals that are fed organic plant foods are shown to have an overall higher nutritional profile. Dairy products include milk, cheese, and yogurt. 

Here is what to look for when purchasing meats and dairy products:

• Organic
• Grass-fed and grass-finished (The term "grass-fed" can sometimes be misleading because cattle that is fed grass for half of its life and grains for the other half can still be labeled "grass-fed." Look for the term "grass-finished" in order to reassure it was only fed grass. Be sure to ask your butcher for help if not labeled)

To learn more about grass-fed meats, dairy and eggs visit Eat Wild - www.eatwild.com and Michael Pollan's website - www.michaelpollan.com

Fish

Choosing sustainable seafood is always the best choice. Seafood that comes from fisheries that meet sustainable seafood standards assures that the fish populations are healthy and that the fish is being caught or farmed in a way that is friendly to the environment. So not only are you getting good sources of omega-3 fatty acids and protein, but you are supporting healthy oceans when you purchase sustainable seafood.

Depending on the species, some seafood is better wild-caught and some is better farmed.

Here are the best choices to make when purchasing seafood:

• Catfish - U.S. farmed
• Pacific Halibut - U.S. Pacific, wild-caught
• King Salmon - Alaskan, wild-caught
• Rainbow Trout - U.S. farmed
• Albacore Tuna - U.S. troll/pole
• Tilapia - U.S. farmed
• Scallops - Worldwide, farmed
• Sole - Pacific, wild-caught
• Atlantic Cod - Iceland, Northeast Arctic, hook-and-line

To learn more about sustainable fish and recommendations visit Monterey Bay Aquarium Seafood Watch- www.seafoodwatch.org

Produce

Fruits and vegetables are best when organic, but the level of pesticides varies in conventionally grown and some are safer than others.

Ferry Plaza Saturday Famers' Market

Here are what environmental workers call the "Dirty Dozen" which are highest in pesticides and should always be purchased organic:

1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines
7. Grapes
8. Sweet Bell Peppers
9. Potatoes (white)
10. Blueberries
11. Lettuce
12. Kale/Collard Greens 

Here are the "Clean 15" which are lowest in pesticides and are safe to be purchased conventionally grown:

1. Onions
2. Corn (non-GMO)
3. Pineapples
4. Avoado
5. Asparagus
6. Sweet Peas
7. Mangoes
8. Eggplant
9. Cantaloupe
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet Potatoes
14. Grapefruit
15. Mushrooms

To learn more about organic foods and a yearly updated list of the "Shopper's Guide" visit The Environmental Working Group news - www.foodnews.org or www.ewg.org

Amy and I visiting Earl's Organic Produce Market

Soy

Due to their low cost, most soy products are unrefined and genetically modified.

Here is what to look for when purchasing soy products:

• Organic
• Non-GMO (non-genetically modified organism)
• Unrefined and Fermented

Fermented soy products are:

• Tempeh
• Miso
• Tamari/Shoyu
• Tofu (Not always fermented)

Purchasing local, organic, and sustainable foods will always guarantee you the best health. Stay healthy.

Sources

Natural Chef Training Program Textbook, Bauman College, Spring 2012

Pantry Essentials

In order to cook healthy you need to have healthy ingredients to choose from. I've created a table to help. Eating a variety of these foods every day will ensure that you are getting all the nutrients your body needs. Purchase foods organic when possible for the highest nutritional value. Feel free to print this out and keep it somewhere handy for when you go to the grocery store. Happy shopping!

Food	Types	Servings	Nutritional Benefits
Healthy Fats/Oils and Nuts/Seeds (raw or dry roasted)	Walnuts Pecans Almonds Hazelnuts Brazil nuts Cashews Pistachios Sesame seeds Chia seeds Sunflower seeds Flax seeds Pumpkin seeds Nut butters Tahini Extra Virgin Coconut Oil Extra Virgin Olive Oil	2-3 servings per day A serving of nuts and seeds is 2 Tablespoons  A serving of fats/oils is 1 Tablespoon	Nuts and seeds are good sources of essential fats (Omega-3 and Omega-6), vitamin E, protein, B vitamin, beta carotene, minerals, and folic acid Soaking nuts and seeds helps digest them better and increases nutrient availability Coconut oil reduces inflammation, aids digestion and metabolism, and decreases risk for heart disease, diabetes and cancer
Whole Grains	Gluten-Free: Quinoa Millet Amaranth Buckwheat Teff Rice (Brown rice, Jasmine, Short grain, Long grain, Wild) Contain Gluten: Wheat Rye Spelt Barley Oats (oats don't contain gluten, but are usually always cross-contaminated with other gluten containing grains unless gluten-free certified)	1-3 servings per day A serving is 1/2 cup cooked	Whole grains provide complex carbohydrates and fiber Gluten-free grains are hypoallergenic and provide B vitamins and magnesium to help with digestion and balance blood sugar Gluten-containing grains can be inflammatory and hard on digestion Soaking or rinsing grains before cooking helps their digestion
Spices and Condiments	Unrefined sea salt Peppercorns Tamari, low salt Vanilla, pure  Miso Nutritional yeast Dijon Mustard Apple Cider vinegar Balsamic vinegar Cayenne Paprika Cacao powder (raw) Sea Vegetables (Nori, Sea Palm, Dulse, Agar flakes, Kombu, Wakame, Hijiki, Arame) Dried herbs: Bay Cinnamon Cumin Oregano Pepper (Paprika, Cayenne)  Turmeric Fresh herbs: Basil Thyme Cilantro Dill Ginger root Parsley Rosemary Mint	2-4 servings per day A serving is 1 teaspoon - 1 Tablespoon	Spices and herbs add flavor and boost metabolism Sea vegetables provide amino acids (building blocks of protein), vitamin E, B vitamins, fiber, and minerals Nutritional yeast provides B vitamins, amino acids, and minerals
Dairy (Choose organic and grass-fed. Choose whole, low-, or non- fat without any additives)	Raw dairy Yogurt (live) Goat cheese or yogurt (live) Cottage cheese Kefir Mozzarella Parmesan Romano Feta	1-2 servings per day A serving of cheese is 1 ounce A serving of yogurt is about 4-6 ounces	Dairy are a great source of protein and calcium Calcium-rich foods help immune system, fat metabolism, and protect against bone damage and breast cancer
Dried Legumes and Soy (Choose soy products that are fermented and non-GMO)	Garbanzo beans Black beans Pinto beans Adzuki beans Mung beans Kidney beans Navy beans Cannellini beans Fava beans Lima beans Split peas Lentils Soy beans (Edamame) Tempeh Tofu	1-2 servings per day A serving is 1/2 cup cooked	Legumes are rich in fiber and complex carbohydrates 25% of their calories come from protein Darker legumes contain antioxidants Soak legumes overnight before cooking to reduce gas
Meats (Choose organic, pasture-raised [grass-fed, not grain-fed] lean meat and poultry; free of hormones, antibiotics, and nitrates)	Chicken Turkey Lamb Beef Eggs, high in Omega-3(organic and pasture-raised)	1-3 servings per week A serving is 3-4 ounces	Animal foods are a very good source of protein and also provide some vitamins and minerals  Eggs boost brain health, reduce inflammation, and provide heart health
Cold-Water Fish (Choose high in Omega-3, low mercury)	Salmon (wild caught) Scallops Tilapia Ahi Tuna Cod, Halibut Sole Tilapia (farmed in the U.S.) Trout	1-3 servings per week A serving is 3-4 ounces	Seafood is rich in protein, minerals, and essential fats (Omega-3)
Vegetables (Choose fresh, organic, seasonal, and locally grown)	Leafy: Arugula Bok choy Kale Collards Napa cabbage Cabbage, red/green Broccoli sprouts Brussels sprouts Mustard greens Chard, Swiss Leaf lettuce Spinach Mesclun salad mix Romaine lettuce Watercress Crunchy and Starchy: Broccoli Radish Daikon Cauliflower Beets Carrots Pumpkin Bell pepper, green/red/yellow Cucumber Celery Zucchini Summer squash Green beans Yam Sweet potatoes Mushrooms (button, crimini, enoki, maitake, oyster, portobello, shiitake) Burdock Asparagus  Artichoke Parsnip Peas, sugar snap Peas, green Tomatoes Fennel Jicama Onions, red/yellow Garlic Leeks Scallions	5-6 servings per day A serving is 1 cup raw or 1/2 cup cooked	Vegetables provide fiber, vitamins, and minerals that aid digestion, immune system, growth and development, and bone health Vegetables with the highest pesticide contamination (should be purchased organic) are: Bell peppers Celery Spinach Lettuce Potatoes
Fruits (Choose fresh, ripe, organic, and in season)	Blueberries Blackberries Cherimoya Cherries Cranberries Currants Figs Nectarines Grape, dark skin Plums Pomegranate Prunes Raisins Raspberries Rhubarb Strawberries Apricot Papaya Cantaloupe Kiwi Mango Nectarines Peach Persimmon Watermelon Oranges Kumquat Lemon Lime Grapefruit, pink Tangerine Apples Banana Pear Pineapple Plantain Quince	2-3 servings per day A serving is 1/2 cup or 1 medium piece of fruit	Fruits provide complex carbohydrates, vitamins, and minerals Fruits with the highest pesticide contamination (should be purchased organic) are: Peaches Apples Nectarines Strawberries Cherries Pears Grapes
Beverages	Filtered water Herbal tea Green tea Chai Vegetable juice Nut milk	Filtered water: 8-10 cups per day Herbal tea: 2-4 cups per day	Beverages provide hydration and help detoxify

Sources

Natural Chef Textbook, Bauman College

www.whfoods.com 

Tips for Healthy Eating

Hello everyone. Here are some tips for choosing healthy foods to eat. 

1. Color your plate.

Make sure to include a variety of colors on your plate throughout the day by trying different fruits, vegetables, legumes, and grains. Eating a variety of all of these natural foods will ensure that you are getting all the nutrients your body needs daily. 

2. Eat fresh foods.

Although snacking on a handful of raisins is better than a handful of chips, choosing fresh fruits and vegetables is always best. Most dried foods are packed with added sweeteners and preservatives. Choose fresh fruits and vegetables whenever possible but if eating dried fruits, make sure to choose ones that don't have any additives. These are hard to find, but are refrigerated in health food stores due to the lack of preservatives.

3. Only buy food in a package if it's something you could make yourself.
I'm talking about foods such as breads and crackers that can be made at home but we don't always have the time and energy to make. These are okay to buy in a package, just make sure you read the ingredient list. If a packaged food has too many ingredients and/or ingredients that you can't even pronounce, then it is full of preservatives and additives that are not good for you. Check out my post on reading a food package for more detailed information: http://apurifiedlife.blogspot.com/2012/05/whats-in-your-food-reading-food-package.html


4. Don't be fooled by the packaging.
Reading labels is important. Marketing is everywhere and words like "All-natural," "organic," "hormone free," and "no additives" on packages are just a way to get you to buy the product. Make sure to read everything on the package. Look for the USDA Organic label and read the ingredient list carefully to really know whether there are additives or not. Always know where your food comes from.


5. Eat seasonal and local.
Nature knows best. Our body needs to be nourished differently during every season of the year. Seasonal fruits and vegetables provide us with the nutrients we need. Due to food processing, all types of fruits and vegetables are available year round at the grocery store but it doesn't mean that they are in season or have good nutritional value. Foods in season are fresher, have more flavor, and have a higher nutritional value. Ideally, the best place to shop at is at your local Farmer's Market. Farmer's Market only provides what's in season. If you don't have one close by, make sure you opt to buy organic and seasonal from your health food store (ask if you don't know which ones are in season).


6. If something can last months or years in your pantry, it's not real food.
Natural/whole food is meant to be eaten fresh and spoils easily. If you have food in your pantry or refrigerator that lasts forever, then it's not natural and you shouldn't eat it. Just think of all the chemicals that are added to a food in order for it to last months or years without spoiling, not very appealing if you ask me.

7. Eat whole foods.

Whole foods provide the most nutrients and are meant to nourish the body. Most foods available are broken down and are not in their original form. Eating whole foods means eating the most natural form. A lot of times when something is fat free or low fat means that it is substituted with other ingredients like sugar or artificial sweeteners. It is important to read the labels (especially for dairy products) and make sure that there are no added sugars, otherwise, it is better to get the whole food form. Fat is a very important nutrient for the body and it is okay to consume natural whole fat products such as eating a whole egg (egg white and yolk) or eating full fat yogurt and cheese as long as portions sizes are kept small and there is awareness of other fat containing foods in the diet such as nuts/seeds, oils, and avocado. Everything in moderation. I used to be scared of full fat dairy products, but now that I am learning more about whole food and how important it is for health I'm no longer in a fat-free craze and am able to enjoy a whole egg or piece of cheese without thinking I'm eating something bad. I opt for choosing the best quality fats and if I decide to buy low-fat yogurt for example, I make sure it only has the live cultures and no additives. Also, make sure to get organic dairy and look for pasture-raised eggs and meats for the best quality. 

8. Balance your meals.

Take a look at your plate once you've served it. There should be a balance between carbohydrates, protein, and fat. If you're eating a bowl of oats with fruit, all you have there are carbohydrates and small amounts of protein from the oats, try adding dairy or nuts to get more protein and some fat. Keep in mind that fruits and vegetables are sources of carbohydrates also.

9. Plan ahead.
Eating healthy is not easy and takes a lot of planning. Planning ahead is good for both snacks and meals. Have a healthy snack with you at all times to avoid going for something out of a vending machine when you're stuck at work/school. Small amounts of a left over meal is also a good snack to have. For meal planning, I usually cook my grains and/or legumes on Sunday night to have ready for the rest of the week and be able to prepare my meals faster. All I have to worry about then is chopping up my vegetables and cooking a piece of fish or chicken which usually takes no more than 20 minutes to prepare. Check out my post on healthy snacks for some ideas: http://apurifiedlife.blogspot.com/2012/04/happy-snacking.html


Sources


The World's Healthiest Foods http://whfoods.com
Balanced bites http://balancedbites.com
Natural Chef Training Program, Bauman College