The Ultimate Organic Nutrition Guide
Living in our modern, crazy world has had its challenges, for sure! With the increase in the use of pesticides and the addition of preservatives to prolong the shelf life of food, it has become increasingly difficult to ensure that you consume, pure and healthy foods.
Our bodies are wonderfully created and you can eliminate toxins, if they are kept in moderation. However, when the body is being bombarded with too much, you can literally overload your liver and kidneys and toxify your whole being.
Although it may seem like an impossible task as you can’t control environmental factors, you can make healthy choices by becoming aware of the ‘labelling traps’ that are being used by the manufacturers.
Reading the label on a product will reveal some scary facts (if you know what to look for). Manufacturers are well known for false advertising on their labels. Just because the front of the label says ‘sugar free’ or ‘fat free’ it may not really be the case. Few people bother to read the actual ingredients (in small print) on the back of the label.
I know you are probably thinking that you don’t want to look like the ‘Karen’ in the grocery store, but if you do this only a few times, you will automatically start avoiding the bad foods and go for the healthier options.
Nobody taught us how to actually read a label. Below you will find some handy guidelines to use when you go out shopping.
1. Sequence of Ingredients By law, manufacturers have to list the ingredients in order, from the highest concentration to the least. This is valuable to know when you are buying a (seemingly) healthy orange juice blend. How much REAL orange juice is really in that bottle? You will be shocked to see how little is actually used! My bet is that you will find more sugars, colorants and preservatives in there than actual orange juice. 2. Preservatives and Flavour Enhancers There are so many different preservatives that are used that it can be a daunting task to spot them. My rule of thumb is: If I can’t pronounce it, it is probably not healthy! However, they love using acronyms and shortened versions on the labels. The most common artificial component used is MSG. It stands for Mono-Sodium Glutamate. MSG is known as an excitotoxin. Excitotoxins are chemicals that are added to food to enhance the flavor. It literally ‘pops’ the flavour. These additives overstimulate the brain and cause early cell death. Excitotoxins are found in almost everything, especially in these foodstuffs: Soups, broth, flavoring additives, chips, dips, soup mixes, ramen noodles, frozen meals, snack mixes, canned fish, and a wide variety of other foods. Other Excitotoxins are hydrolysed protein and autolyzed yeast. What will the label say? * Monosodium glutamate (MSG) * Hydrolyzed protein * Autolyzed yeast. Unfortunately, the bus doesn’t stop at MSG and processed protein and yeast. Many other preservatives (with names straight out of a scientific lab!) are also used. Be on the lookout for these ingredients that are linked to cancer and thyroid issues: * Sodium Benzoate * Potassium Benzoate
* BHA (Butylated Hydroxyanisole) * BHT (Butylated Hydroxytoluene) * Potassium Sorbate * Propyl Gallate The above mentioned are all lab created chemicals that prevent the formation of mold, to increase the shelf life of food and in turn, increase company profits. The most common culprits of foods containing these chemicals include breakfast cereals, snacks, pies, cakes, deli meats, and even chewing gum.
3. Hidden Sugars and Artificial Sweeteners
A product labelled as “Sugar-Free” simply means they have not added standard table sugar to the product. This also usually means some kind of artificial sweetener, such as sucralose or aspartame, or even carbohydrates such as maltodextrin were added in its place. Artificial sweeteners such as aspartame and sucralose are most commonly known to cause headaches, migraines, and mood swings. These ingredients are usually found in “diet” sodas or sports drinks, “0 calorie” sweetened beverages, “sugar-free” products, light yogurt, protein powders and protein bars.
Look out for the following on the labels: aspartame, saccharin, sucralose, and acesulfame potassium or ace-K.
High-Fructose Corn Syrup is extracted and heavily processed through a chemical enzymatic process which causes it to absorb into our bloodstream at a faster rate. The result is a high risk of obesity and disease, even when consumed in pharmacologic doses. The dangers of consuming high fructose corn syrup consist of weight gain, fatty liver, increased cholesterol, diabetes, heart disease, leaky gut, high blood pressure, and even cancer. On the label, look for the following words: high fructose corn syrup, corn syrup, corn sugar, and agave. Sugars come in different names. Here is a list of the most common ones to try and avoid:
Beet sugar, brown sugar, buttered sugar, cane sugar, caster sugar, coconut sugar, date sugar, golden sugar, invert sugar, muscovado sugar, organic raw sugar, raspadura sugar, evaporated cane juice, and confectioner’s sugar. Carob syrup, golden syrup, high-fructose corn syrup, honey, agave nectar, malt syrup, maple syrup, oat syrup, rice bran syrup, and rice syrup.
Other added sugars: barley malt, molasses, cane juice crystals, lactose, corn sweetener, crystalline fructose, dextran, malt powder, ethyl maltol, fructose, fruit juice concentrate, galactose, glucose, disaccharides, maltodextrin, and maltose.
4. Artificial Dyes Artificial dyes are chemicals that give color to food and are derived from petroleum. These additives have been linked to many health issues such as allergic reactions, behavioural issues or changes, hyperactivity, temper tantrums and outbursts, and even cancer.
On the label they will appear as Blue 1, Blue 2, Green 3, Red 3, Red 40, Yellow 5, Yellow 6, FD&C Lakes (combination of colors), Citrus Red #2, and Artificial Color. 5. Polysorbate 80 Polysorbate 80 is made from polyethoxylated sorbitan and oleic acid. It is used as an emulsifier or defoamer in foods and vitamins. It is used in many ice creams and puddings to help keep their creamy textures intact. Other foods that commonly contain polysorbate 80 include: food shortening, processed creams, chewing gum, gelatin, vitamins, and condiments. It may seem harmless, but the Material Safety Data Sheet for it tells us everything we need to know about it. Polysorbate 80 is slightly flammable, may cause adverse reproductive effects (animal test data), may affect genetic material, and may cause cancer (animal test data). On the label it will clearly state Polysorbate 80.
6. Nitrates/Nitrites
These are very common in deli meats. In fact, any processed or cured meat will contain it. Nitrates are naturally occurring compounds found in fruit, vegetables, and grains which turn into nitrites when touched by the tongue. These nitrites are beneficial in preventing gut bacteria if formed into nitric oxide, but can become harmful and carcinogenic if turned into nitrosamines. The nitrates found in these foods resist forming into harmful nitrosamines due to the Vitamin C also found in these same foods, preventing the formation of the harmful compound. Nitrates and Nitrites are added to cured meats to prevent bacteria and discoloration of the product, but, without the Vitamin C source present, the nitrites are more likely to form into these dangerous nitrosamines. This poses threats including cancer, Alzheimer’s and Diabetes. On the label you should look for sodium nitrate and potassium nitrate. 7. Oils and Trans-Fat An inflammatory oil is one that is higher in Omega-6 versus Omega-3 fatty acids and has usually undergone a lot of refinement and processing before it ends up on the shelf. Omega-3 and Omega-6 fatty acids play important roles in inflammation. (Omega-3s are anti-inflammatory while Omega-6s are pro-inflammatory.) Consumption of omega-6s in excess in relation to omega-3s can contribute to inflammation and poor health. This is why your ratio of Omega 3 vs Omega 6 is so important. Unfortunately, today, with the advent of vegetable oils, most people’s ratio of Omega 3 to Omega 6 is 1:16 instead of 1:1, leaning predominantly to Omega 6s.
The culprits are found in margarine, canola oil, grape seed oil, corn oil, soybean oil, peanut oil, sunflower oil, safflower oil, and most vegetable oils.
Trans fats are a by-product of an industrial process known as hydrogenation, which produces a cheap, shelf stable alternative to natural, healthy saturated fats. Trans fats lower good cholesterol (HDL), increase bad cholesterol (LDL), contribute to plaque, and can cause cardiovascular issues.
On the label it will state hydrogenated oils (or anything with hydrogenated in front of it).
So, now you probably feel like nothing in the supermarket is safe to eat? It is a pretty bleak outlook. Is it even possible to start making changes?
Out of experience, I know that this can be really hard to do, especially if you are on the road most of the day and your schedule doesn’t allow you to cook healthy homemade dinners (lunches and breakfast included). But, it is possible.
Over the years, I have always asked my clients to indicate how many times per week they consume take-away foods. Consistently, those who have higher consumption of these ‘modified’ foods, all suffer from weight issues, lack of energy and disrupted hormone function. I know for a fact that these foods are not good for you!
What can you do now?
By now your eyes have been opened regarding all the nasty additives that get added to the store bought food items. That is great. Knowledge is the first step towards a healthier lifestyle.
I am no fanatic when it comes to food and dieting, but I do believe in balance. You still want to enjoy your life, right?
To make the best out of this situation, start by applying a few basics when it comes to your eating habits. Take it step by step. One change at a time. It will become easier and easier every step of the way.
Mindful Changes
1. First of all, be MINDFUL of what you put into your body.
Being aware of these toxins puts you a few steps ahead of the average, mindless consumer. Also take into consideration that the meat that you eat, was ethically raised. Go for the ‘organic’, ‘grass fed’, ‘pasture-raised’, ‘free range’, ‘hormone-free’ and ‘no antibiotics’ options.
2. Cook your food at home.
A study at Johns Hopkins University Bloomberg School of Public Health has shown that those who cook at home tend to eat healthier.
“When people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all — even if they are not trying to lose weight,” says Julia A. Wolfson, MPP, lead author.
3. Wash your produce.
Properly soaking fruits and vegetables will get rid of harmful bacteria and also for wash away any pesticide residue.
Tip:
Mix 3 parts water to 1 part vinegar for a natural cleaning agent.
4. Shop organic, if you can.
This might not always be possible in your area, but buy as much organic as you can.
5. Buy local produce.
Due to the need for far less chemical treatment in order to make the trip to your table, shopping locally grown seasonal produce is one of the simplest ways to minimize our exposure to pesticides.
6. Grow your own food If you have the space, grow your own! Even a balcony has enough space to grow some type of food (and herbs) in pots, successfully. By growing your own fruit and vegetable, you stay in full control of what is used as fertiliser and pesticides. Always ensure that you avoid toxins and only use certified organic and natural options. Home grown food always tastes much better than store bought food, I can guarantee you that! If you don’t believe me, try giving someone 2 tomatoes. One from the store and one from your garden. Even tomato haters will absolutely love the home grown one more! Inspiration to create healthier meals When I started my journey, I felt quite stuck. All the recipes that I had been using were mostly handed down through my family and called for unhealthy ingredients. Thanks to access to the internet, I went on a ‘healthy recipe’ hunt and stumbled upon some remarkable chefs and home cooks that lit the fire beneath me. Today, I love experimenting with different, new and unusual ingredients. Even flowers! Yes, most flowers are edible and nutritious too! If you are curious about edible flowers, you are welcome to look at The Healing Garden – a Complete Guide, written by Maxine Immelman. The book can be purchased from Amazon on this link: The Healing Garden - Complete Guide: 50 flowers and plants: Immelman, Maxine: 9781698976150: Amazon.com: Books You will find some very inspiring recipes in there, for cooking, baking and even healing.
There are also other Bloggers and YouTubers that have crossed my path that assisted me in my creativity. I am never stuck when I need to make dinner, lunch or breakfast! If in doubt, I tune into a channel and refill my inspiration meter to the full. For your convenience, I have made a shortlist of my favourite ones. I trust that you will find many healthy recipes that will tickle your family pink with delight.
YouTube channels
Downshiftology
Downshiftology has something for everyone: Vegetarian, Keto, Whole30, Paleo, Vegan and a Healthy Basics playlist to get you started.
Healthy Grocery Girl
She does Grocery Haul videos and Healthy Freezer Staples to keep you organized and prepared. The channel has recipes to cover you all day long, from breakfast, lunch, dinner and snacks.
Mind Over Munch
The playlists have recipes for all needs and interests: Keto, Low Carb, Vegetarian, including fun things like Bento Box Lunches and How to Be Healthy on a Budget.
Clean and Delicious The playlists cover everything from easy dinner ideas to healthy desserts, salads and dressings, side dishes and baked goods, plus a great How-To series for those new-to-the-kitchen cooks. Eat Move Rest They have two little kids and tons of videos about what they eat as a family and how they raise their kids to have healthy eating habits.
Pick Up Limes
There’s a little bit of everything on this cooking channel, from How to Stop Binge Eating to Late Night Cravings and Staying Motivated to Eat Healthy. Of course, there are plenty of healthy recipe playlists, like Make Ahead Vegan Lunches and Quick Vegan Breakfast Ideas.
In Conclusion
You simply cannot control everything in life, but you can become more mindful of what you eat. Now you can identify harmful toxins that are hidden in store bought items and you can try to eliminate them completely, or simply reduce your intake, drastically. Remember, your body is your temple. You need to take care of it in order to life a healthy and fulfilling life! Everything we do is a conscious decision. We need to stand up and take back our health. You deserve to be healthy and happy!