What Single Ingredient is Worse than Sugar?

If you are trying to shed a few pounds, high fructose corn syrup (HFCS) might be the single worst ingredient you can put into your body. Not only does HFCS keep you from losing weight, but it actuallyincreases the amount of fat cells that you produce! Even worse, this little ingredient is found in almost all soft drinks, sports drinks, fruit drinks, “health” bars, and many different sweet treats. Last month, PepsiCo ditched the controversial sweetener in Gatorade and more soda manufacturers are experimenting with the idea of removing HFCS from their products altogether. You will start seeing “made with real sugar” products hit the shelves soon such as: Dr. Pepper Heritage, Pepsi Throwback, and Mountain Dew Throwback. These products are being manufactured as the forecast for HFCS is becoming worse.

During a March research study at Princeton, one set of rats were given high-fructose corn syrup and another set of rats were given table sugar; guess what they found? The rats given HFCS gained a lot more fat than their counterparts! In fact, whenever researchers want to learn more about diabetes they induce a pre-diabetic state in rats by giving them…you guessed it: HIGH-FRUCTOSE CORN SYRUP.

Real sugar—a better solution?

Elizabeth Abbot, author of Sugar: A Bittersweet History, says “The debate about which one is better for you (HFCS or sugar) is a false debate, because neither of them is good for you. By having cane sugar, you’re not doing yourself a great big favor. Not so much sugar is what we should be striving for.”

Sugar decreases the function of your immune system almost immediately. Keeping sugar out of your diet will help you burn fat, help your body regulate insulin levels and will do wonders for your immune system.

If you have a sweet tooth, stevia is your new best friend. Stevia is a no calorie, natural sweetener from the stevia plant. It’s also a great option for diabetics too, as it will not spike your blood sugar levels.  If you don’t have any stevia in your house, you can use small amounts of agave nectar or raw honey until you are able to purchase stevia.

HFCS may be bad, but it’s not half the problem when it comes to artificial sweeteners. I’m going to talk about one of the biggest sweet deceptions of the decade as my next topic. (Hint: Avoid the little pink, yellow and blue sweetener packets!)

Action Steps:

1. Skip the sodas! If you are a drink soda, ask yourself this question: “why do I drink sodas?” If your answer has anything to do with cravings, energy or you feel like you “must have it”, that is the addictive nature of HFCS talking and you need to begin a process of permanently removing all soda from your diet.
2. If you absolutely need a sweetener in your drink, use Stevia instead. Avoid the little pink, yellow and blue sweetener packets too!
3. Check the ingredient list on all packaged materials. HFCS is in many common foods you may think are “healthy”.

Sugar Found to be More Addictive than Cocaine

This is not old news, but I thought I might like to refresh my readers' memories before Christmas has you eating every cookie on every counter!

We've known for years that sugar isn't good for us. It promotes tooth decay, provides quick highs and lows and offers nothing but empty, nutritionless calories that pack on the pounds. However, it appears that it is even worse than we previously thought. Researchers recently determined that refined sugar is actually more addictive than cocaine. In a recent study rats were given a choice between sugar water and cocaine, and 94% them chose sugar. Even the rats that had previously been addicted to cocaine switched to the sugar once it was a choice. No wonder it's so hard to give up that 3 pm pack of M&M's, it's more addictive than illegal drugs

Read more: http://www.slashfood.com/2007/08/27/sugar-found-to-be-more-addictive-than-cocaine/#ixzz1fgSMaoqj

Hypoglycemia - A Hidden Hell

This excerpt (from Chapter 13) tells the sad story of how millions of Americans are plagued by a mysterious constellation of symptoms but don't know what's wrong with them -- and often, neither do their doctors. Unfortunately, the physicians and loved ones of these ailing millions often wrongly assume that they're "hypochondriacs" or that they have a mental disorder. Worse yet, they think these symptoms are indicative of another disease or condition. Instead, these suffering millions may be victims of SUGAR SHOCK! They're suffering from reactive hypoglycemia, a condition that's often maligned and dismissed by members of the mainstream medical establishment. But cutting-edge nutritionists and medical practitioners contend that hypoglycemia (low blood sugar) is rampant today and usually triggered by excessively consuming sweets or processed carbohydrates -- something most Americans do. Tragically, people who suffer from hypoglycemia are often misdiagnosed for years -- and even frequently advised to seek psychiatric counseling and/or take psychiatric drugs. But usually the best treatment for hypoglycemia is quite simple: Just kick all sugars and processed, "culprit carbs," and eat modest amounts of nourishing, wholesome foods five or six times a day. More information about the book, SUGAR SHOCK!, and author Connie Bennett follows the excerpt. Thanks for your interest in this important and provocative subject. Hypoglycemia - A Hidden Hell by Connie Bennett, C.H.H.C., author, SUGAR SHOCK!From Chapter 13: It Might Not Be "All In Your Head": What Your Doctor Doesn't Know or Believe About Hypoglycemia (pp. 191-213). "Bipolar II with psychotic episodes." That's the diagnosis a psychiatrist handed Stephanie B. of Chico, California, when she was 23 years old. By the time a psychiatric hospital rendered the "bipolar" verdict, Stephanie had spent a decade trying to pinpoint the cause of her depression, mania, panic attacks, anxiety, fatigue, temper outbursts, excitability, psychotic-like episodes, confusion, concentration problems, and headaches. These symptoms disabled her so thoroughly that at times she couldn't get out of bed and she had to drop out of school four times. Physicians, psychologists, and psychiatrists were particularly mystified by Stephanie's strange, scary panic attacks -- like the time when, after skipping a meal and rushing to a physics class, her legs wouldn't budge and she felt stuck in the deep end of a swimming hole. Or the incident when she started to hyperventilate while driving down a six-lane highway, developed "extreme tunnel vision," and had to pull over to avoid collision with an oncoming car. Doctors prescribed medications to help her cope -- a litany of drugs that reads like a pharmacology manual: Zoloft, Depakote, Risperidol, Imipramine, Klonopin, BuSpar, Paxil, Trazodone, Ativan, and Ambien. But the meds helped to bring about another problem. In a year and a half, the 5-foot, 10-inch Stephanie ballooned from "anorexic looking" to 215 pounds. Curiously, not one in the succession of doctors she saw ever asked Stephanie about her diet, which included many inferior, fiber-stripped, nutrient-poor, empty-calorie dessert foods and processed carbs and starches such as pasta, corn tortillas, corn chips, blueberry muffins, sweet rolls, cookies, smoothies, croissants, pizza, and bagels. On several occasions, she even asked her doctors if she had a blood sugar problem. "I'd explain that if I didn't eat at crucial moments in my day, I'd turn irritable and get a devastating headache. But the doctors paid no attention," she recalls. "Once in a while, they'd give me a blood sugar test right then -- when I wasn't having any symptoms -- and, of course, my results would come back normal." Meanwhile, as her twenties slipped by, Stephanie's distress continued, especially near that time of the month. "I was putting everything down to PMS," she says. "I'd have horrible mood swings, cramps, bloating, and migraines for a week out of every cycle...." Finally, ...just before her 31st birthday, after some 20 years of anguish and agony, Stephanie learned the cause of her problems, but not from a medical doctor. Instead, a nutritionally savvy acupuncturist who'd been treating her for a dog bite suspected that Stephanie might have reactive hypoglycemia or low blood sugar caused by her diet high in sugars and refined carbs. Almost immediately, Stephanie stopped eating processed carbs and desserts. Instead she had meals and snacks with protein, healthy fats, vegetables, some low-sugar fruits, and whole grains. Within days, her health dramatically improved. "Eating right banished all my symptoms including depression and mood swings," she marvels. "It even helped me get rid of my constant hunger and excess weight. And I've discovered a whole new world of tasty, healthy foods." Hypoglycemia: "The Great Imitator" Stephanie's story is not so unusual. Quite the opposite. In fact, I believe, as do a number of medical experts, that reactive hypoglycemia is one of the most common and misunderstood disorders in America today. For starters, many physicians assume that ailments such as mood swings, fatigue, and anxiety are manifestations of psychological problems. Moreover, hypoglycemia has been called the "Great Imitator" because its strange, startling symptoms -- some experts list as many as 125 of them -- can mimic a frightening array of diseases and conditions, including bipolar disorder, schizophrenia, neurosis, migraines, Parkinson's syndrome, chronic bronchial asthma, paroxysmal tachycardia (rapid heartbeat), rheumatoid arthritis, cerebral arteriosclerosis (hardening of the brain's arteries), menopause, mental retardation, alcoholism, hyperactive disorder, and senility. Given the vast array of symptoms and the confusion they can generate, doctors often shrug away patients' complaints as the imaginings of a hypochondriac in dire need of psychiatric help. "Every time I went to the doctor for any reason, he or she would do a few tests and tell me that it was 'all in my head,'" laments Linda K. of Gatesville, Texas. "The doctors would say that I was extremely healthy and then try to get me to set up an appointment with a psychologist or psychiatrist. I would get very mad and hardly ever go to the doctor, because I know they would find nothing... I must have had hypoglycemia all my life, but I wasn't diagnosed until I was 34..." Stephanie's, Linda's, and my stories are typical of many people with reactive hypoglycemia: We get misdiagnosed again and again in a cycle that could continue for decades unless we're lucky enough to find a knowledgeable, open- minded health practitioner. Obviously, not all patients with anxiety, depression, heart palpitations, migraines, and other symptoms have hypoglycemia -- they could have other very real conditions -- but if they do have low blood sugar, it can be a revelation and relief to learn about it. What Is This Condition that Confuses Even Doctors? So what exactly is this medical condition that fools so many doctors so easily and leaves agonized patients without relief for years? First of all, remember that our bodies -- and especially our brains -- need glucose to survive. Low blood sugar or "hypoglycemia" ("hypo" [is] low and "glycemia" [is] blood sugar) means that your blood glucose drops too low for you to be able to go about your daily activities. This can happen because your body uses up glucose too rapidly, releases it into the bloodstream too slowly, or calls upon your pancreas to manufacture too much insulin. (Insulin is the vital hormone that removes sugar from your bloodstream.) When any of these things happen, your blood glucose becomes abnormally low, and you become confused, irritable, spacey, lightheaded, and more. This glucose deprivation also causes many people to become famished. But it doesn't stop at hunger. "Perhaps most importantly, low blood sugar triggers an outpouring of counterregulatory hormones, mostly from the adrenals," observes Ronald Hoffman, M.D., founder of the Hoffman Center in New York City, host of the nationally-syndicated radio program, Health Talk, and author of the book,Tired All the Time? "These hormones oppose the action of insulin and push blood sugar back up. Unfortunately for the hypoglycemic, these 'rescue' hormones are the very same ones that produce the adrenaline rush of a fight-or-flight reaction. The results are symptoms like heart palpitations, sweaty palms, nervousness, tremor, and sometimes even full-blown panic attacks," Dr. Hoffman explains... Hypoglycemia: A Potential Prelude to Diabetes [Short Excerpt] Although it's not universally acknowledged, clinical evidence suggests that people with long-term hypoglycemia are headed toward diabetes....This shouldn't be too surprising, since both hypoglycemia and diabetes are related to blood sugar problems. Whether you're suffering from low blood sugar (hypoglycemia) or diabetes (high blood sugar), you can't properly assimilate or tolerate sugars or starches because of underlying blood sugar imbalances.... Cynthia Geyer, M.D., ...Director of Women's Health at Canyon Ranch health resort in Lenox, Massachusetts, puts it [this] way: "Hypoglycemia can be one of the manifestations of insulin resistance...which may reflect an 'overshoot' phenomenon characterized by a large spike in insulin, followed by a drop in blood sugar. Over time, repeated insulin spikes may lead to a decrease in pancreatic reserve, or more insulin resistance." Keith DeOrio, M.D., [the integrative physician in Santa Monica who correctly diagnosed my hypoglycemia after I endured years of hellish symptoms], further describes the sequence that could lead to type 2 diabetes: "The brain craves more glucose so you consume more simple carbs to get your blood sugar back up again," he says. "You get into this vicious cycle of low sugar, high sugar, low sugar, high sugar, low sugar, high sugar. And that taxes your pancreas, which then leads to either insulin deficiency or to greater insulin resistance and, therefore, type 2 diabetes. Diabetes really is chronic hypoglycemia." Hypoglycemia is Rampant, Not Rare [Short excerpt] Just how many Americans suffer from reactive hypoglycemia? ..."If you ask a conventional physician, hypoglycemia is a rare, practically nonexistent malady," Dr. Ronald Hoffman observes. "...But the truth is that hypoglycemia is far more prevalent than we're led to believe." Internist and integrative physician Richard N. Ash, M.D., agrees. "Low blood sugar is not rare. It's probably rampant.... Hypoglycemia is basically triggering the obesity epidemic in this country, because people are overeating after their blood sugar drops and they can't stop." ...Integrative physician Keith DeOrio, M.D. insists that "Low blood sugar probably affects 50 percent of the U.S. population, if not more." The authors of "Hypoglycemia: The Classic Healthcare Handbook" also suggest that half the U.S. population suffers from hypoglycemia. In 1966-1967, the U.S. Department of Health, Education, and Welfare found that 49.2 percent of the people interviewed had hypoglycemic symptoms, as cited by William Dufty in his book, "Sugar Blues." Some experts suspect that the figures are still the same, if not higher, with about half of all Americans suffering from low blood sugar. [Often, the culprit for low blood sugar or hypoglycemia is that you're eating too much sugar and refined carbs.] Ann Louise Gittleman, Ph.D., C.N.S., author of "Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet," warns of the dire consequences that result from downing enticing desserts year after year. "Since almost all Americans eat too much sugar, many nutritionists think that most Americans are on an almost certain collision course with hypoglycemia." The Doctors of Disbelief [Short Excerpt] ...Why are physicians so reluctant to identify this condition? "We haven't been teaching our physicians correctly," explains endocrinologist Diana Schwarzbein, M.D., author of the popular Schwarzbein Principle books on weight loss. "They're used to identifying diseases with known causes. Doctors have no problem believing in hypoglycemia when it's 'disease related' -- say, liver or kidney failure, or tumors in the pancreas..." ...When asked why doctors discount reactive hypoglycemia's existence, James Chow, M.D., coauthor of Hypoglycemia for Dummies, notes that "part of the reason is that there are no viruses or anything concrete that one can point to, and the symptoms are too general and nonspecific. "Also, hypoglycemia is not a disease per se, but a condition that is managed through dietary and lifestyle changes -- not something doctors are taught in medical school. If it's not a disease entity for which they can write a prescription, then they don't think it exists," he observes. Paltry Nutrition Education for Physicians Interestingly, critics claim that one of the main reasons physicians aren't adept at identifying hypoglycemia, malnutrition, or other nutrition-related illnesses is because the nutrition education they receive in medical school is quite lacking. "Nutrition training in medical schools is almost nonexistent to substandard," decries renowned alternative medicine practitioner Andrew M. Weil, M.D., author of the national bestsellers Spontaneous Healing and 8 Weeks to Optimum Health, and other books. "I've looked at what they teach. Most of the nutrition is buried in biochemistry courses... The training still lasts just a few hours," says Dr. Weil, who admits that he himself "received essentially no education in nutrition in four years of Harvard Medical School and an internship but pursued further nutrition training on his own. "It's fair to say that the majority of physicians are functionally [nutritionally] illiterate," he concludes. Physician Fred Pescatore, M.D., [who is also a certified clinical nutritionist] believes that the nutritional training doctors get is "completely inadequate and quite appalling. "Most physicians are nutritionally unbalanced themselves," contends Dr. Pescatore, who is president of the International and American Association of Clinical Nutritionists... "When you go to a physician who's not properly trained and expect to get expert nutritional advice, you're only fooling yourself." NOTE: This chapter about hypoglycemia also reveals other eye-opening information and startling stories. For instance, it explains how patients today are frequently misdiagnosed; how cutting-edge doctors are appalled by their colleagues' ignorance; how hypoglycemia was "discovered" in 1924 by Seale Harris, M.D., but his findings were attacked and ignored; and how in 1973, the condition was dismissed as a "nondisease" by the American Medical Association, the American Diabetes Association and the Endocrine Society. In addition, the chapter tells the tragic tale of blood sugar sufferer Roberta Ruggiero, who was misdiagnosed for years and even wrongly administered electroshock therapy and later founded the Hypoglycemia Support Foundation (HSF), which now helps millions worldwide. The chapter also discusses an intriguing survey showing the hypoglycemia-diabetes connection; cites evidence, which suggests that there's a link between alcoholism and low blood sugar; points out how the incidence of hypoglycemia among our nation's young is skyrocketing; provides a lengthy list of hypoglycemia symptoms; explains how to get a valid diagnosis of hypoglycemia; and more. About the Author Connie Bennett, M.S.J., C.H.H.C. is an experienced journalist and former sugar addict, who now jokingly calls herself an "Ex-Sugar Shrew!" She has helped thousands of "sugar sufferers" around the world to break free of their debilitating, destructive habit. She founded the acclaimed SugarShockBlog.com and SugarShock.com; the online, international KickSugar support group (on Yahoo!); and the 21-Day, Stop SUGAR SHOCK! Diet(TM). Connie's list of credits is impressive -- she has contributed to numerous media outlets, including eDiets.com, SheKnows.com, the Los Angeles Times, Chicago Tribune and the Fort Worth Star-Telegram. She has a master's degree in journalism from Northwestern University, and she is a certified holistic health counselor, who studied at the Institute for Integrative Nutrition. About the Book SUGAR SHOCK! How Sweets and Simple Carbs Can Derail Your Life -- And How You Can Get Back on Track by Connie Bennett, M.S.J., C.H.H.C., with Stephen T. Sinatra, M.D. Foreword by Nicholas Perricone, M.D. Published by Berkley Books (397 pages, paperback, ISBN 978-0-425-21357-5, $14.95 U.S./$18.50 CAN) Available through this site or the author's sites: SUGAR SHOCK! website --http://www.sugarshock.com SUGAR SHOCK! Blog -- http://www.sugarshockblog.com KickSugar Support Group -- http://groups.yahoo.com/group/kicksugar A provocative expose of the negative effects of sugars and simple carbs -- and how to break the addiction. There's no sugarcoating it: Succumbing to sweets too often could damage your health. But to what extent? You probably already know that eating a lot of sugar and other "quickie carbs" can bring on serious conditions like obesity and diabetes. But did you know that these are only two of a host of maladies -- such as "brain fog," fatigue, mood swings, heart disease, and even cancer -- which millions may be suffering because of their sugar or carb habits? Once besieged by 44 seemingly unconnected symptoms, former "sugar addict" Connie Bennett learned the truth the hard way. Restored to good health and humor just by kicking sweets and simple carbs in 1998, Connie -- an experienced journalist -- uncovered extensive medical research, which proves that people (i.e., most Americans) who eat too many low-caliber culprit carbs could be in SUGAR SHOCK! Based on the insights of thousands of physicians, nutritionists, researchers, and "sugar sufferers" worldwide, SUGAR SHOCK! reveals the sour scoop about sweets and shows you how to break free with easy tips and tactics so that you can improve your health, perk up your moods, boost your libido, and regain control of your life. Praise for SUGAR SHOCK!Dozens of doctors, nutritionists, and celebrities have endorsed SUGAR SHOCK! See http://www.SugarShock.com or http://www.SugarShockBlog.comfor a complete list. "...trots out a Who's Who of prominent nutritionists who support Bennett's argument that sugar is the road to physical ruin..." -- TIME Magazine "Read this book. It could save your life." -- Mark Hyman, M.D., author of the New York Times bestsellerUltraMetabolism "...must reading..." -- Arkansas Governor Mike Huckabee "I wholeheartedly recommend SUGAR SHOCK!" -- Film producer Harvey Weinstein "Wow! This is an impressive, exceptional expose and self- help work!" -- "Nutritionist to the Stars" Oz Garcia, Ph.D., author of Look and Feel Fabulous Forever "You're hooked from the first chapter..." -- Barbara DeAngelis, Ph.D., author of the #1 New York Times bestseller,Secrets About Men Every Woman Should Know Copyright (c)2007 by Connie Bennett, founder,http://www.SugarShock.com and http://www.SugarShockBlog.com. From SUGAR SHOCK! (Berkley Books). All Rights Reserved. Please feel free to duplicate or distribute this file as long as you provide all credits and as long as the contents are not changed and this copyright notice is intact.

Kadota Figs from Publix

Michelle in produce at Publix informed me this morning that they get Calimyrna figs in every day. And every day they are gone. Poof. Just like that my dreams are destroyed. Okay, I shouldn't be so dramatic.

Instead, I picked up one package of Kadota figs and one package of Brown Turkey figs. I can't wait to get home and make some fresh figs with goat cheese!

Publix has their own brand of goat cheese for only $2.99 which is great compared to the competition at $4.99 and even $6.99 in some places!

I'll let you know how the Kadota figs turn out tomorrow!

Eating Nails for Breakfast

Saturday morning I turned on the television and it had been left on CBS from the previous night's viewing of C.S.I. Las Vegas. I caught a segment of The Early Show where they ("they" being the editors of Health magazine) were telling the audience to eat Total cereal to get your iron levels up.

Huh????
http://www.cbsnews.com/stories/2011/06/18/earlyshow/saturday/main20072225.shtml?tag=contentMain;contentBody

How can the editors at Health magazine expect me to believe that I should eat TOTAL cereal to get more iron? I wouldn't touch that processed crap with a ten foot pole. I've said it before and I'll say it again. LABELS are for CANS not for PEOPLE!

But just what is IRON and what does it do for our health? And what are some good sources of iron from fruits and vegetables? According to healthaliciousness.com this is what iron is and what iron does:

Iron is an essential mineral used to transport oxygen to all parts of our body. A slight deficiency of iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism causing damage to organs like the heart and liver. Iron which comes from fruits and vegetables is well regulated by the body, so overdose is rare and usually only occurs when people take supplements. Contrary to popular belief, fruits and vegetables can be a good source of iron, in addition, vitamin A foods, which are mostly fruits and vegetables, help increase the absorption of iron into the body. The current recommended daily allowance for iron is 18 milligrams (mg). Below is a list of fruits and vegetables high in iron.

---

<><><><><><><><><>#1: Sun-Dried Tomatoes

Iron 100g	Iron in 1 Cup	Iron in 1 Piece
9mg	5mg	0.2mg
51% RDA	27% RDA	1% RDA

Click to see complete nutrition facts

<><><><><><><><><>#2: Dried Apricots

Iron per 100g serving	Iron in 1 Cup
6mg	7.5mg
35% RDA	42% RDA

Click to see complete nutrition facts || More about Apricots

<><><><><><><><><>#3: Fresh Parsley

Iron per 100g serving	Iron in 1 Cup	Iron in 1 Tablespoon
6mg	4mg	6mg
34% RDA	21% RDA	1% RDA

Click to see complete nutrition facts || Recipe: Parsley Salad (Tabouleh)

<><><><><><><><><>#4: Spinach (Cooked)

Iron per 100g Serving	Iron in 1 Cup
3.5mg	6.5mg
20% RDA	36% RDA

Click to see complete nutrition facts || More about Spinach

<><><><><><><><><>#5: Dried Coconut (Unsweetened)

Iron per 100g	Iron in 1 Ounce
3.3mg	1mg
18% RDA	5% RDA

Click to see complete nutrition facts

<><><><><><><><><>#6: Olives

Iron per 100g	Iron in 1 Large Olive
3.3mg	0.1mg
18% RDA	1% RDA

Click to see complete nutrition facts

<><><><><><><><><>#7: Dried Zante Currants and Raisins

Iron per 100g	Iron in 1 Cup
3mg	4.7mg
18% RDA	26% RDA

Click to see complete nutrition facts

<><><><><><><><><>#8: Palm Hearts

Iron per 100g	Iron in 1 Cup	Iron per Piece
3mg	4.6mg	1mg
17% RDA	25% RDA	6% RDA

Click to see complete nutrition facts

<><><><><><><><><>#9: Lentil Sprouts

Iron per 100g serving	Iron in 1 Cup
3mg	2.5mg
17% RDA	14% RDA

Click to see complete nutrition facts

<><><><><><><><><>#10: Swiss Chard

Iron per 100g serving	Iron in 1 Cup Chopped
549mg	961mg
16% RDA	27% RDA

Click to see complete nutrition facts || More about Swiss Chard

---

BUT WAIT!!! What provides the most iron?

I never would have guessed it...but the answer is CLAMS!!

Surprise! Clams take the top prize for providing the most iron. Three ounces of the shellfish provide 23.8 mg of iron and 126 calories.
Whether you like them raw on the half shell or cooked in your clam chowder, clams are also a surprising king of the superfoods: clams are also a top source of potassium and Vitamin B12.

Clams are unlikely to be contaminated, and according to the Environmental Defense Fund's Seafood Selector, the farming of the most common clams in the U.S. (northern quahogs) does little ecological damage.

Recipes:
Linguine with White Clam Sauce


Read more: http://www.thedailygreen.com/healthy-eating/eat-safe/top-iron-sources-44111008#ixzz1Pknxu8nJ

Bread vs. Coconut

Whole wheat bread courtesy of Oroweat, made ridiculously cheap by the US Government. Your tax dollars at work. Coconut courtesy of Mother Nature. The USDA would rather we eat the bread, duh!

We’ve Been Fed a Pyramid Built of Processed Food Bricks

Take just a moment to THINK about this question:

If “Food A” has gone through a factory and been processed from what it once was in nature into something else entirely…
And “Food B” is identical to what it was in nature (with the exception of maybe that now it’s a dead plant or animal)


WHICH FOOD WILL ALWAYS BE HEALTHIER?

Okay, so let’s first look at what our government recommends we eat, better known as the USDA Food Guide Pyramid (or what’s now called MyPyramid).

According to mypyramid.gov, a healthy diet is one that: 

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
• Includes lean meats, poultry, fish, beans, eggs, and nuts; and
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. (source: http://www.mypyramid.gov/guidelines/index.html)

I’m all for fruits and vegetables, lean meats, poultry, eggs and nuts. I’m not even saying that everything in that short list of recommendations is wrong. However, if you look at the LARGEST section of the Pyramid, which now that they’ve turned the slices sideways is a bit tougher to discern, it’s asking us to get the most servings per day of a food group that’s not only largely subsidized in this country, but one that requires THE MOST PROCESSING TO MAKE IT EDIBLE. We’ll talk more about the notion that “whole grains are healthy” in another post, but for now let’s just keep it to the basics of whole foods versus processed foods. The USDA even recommends that we eat fat-free or low-fat milk and milk products. Really? Come on, are they trying to tell us that milk that comes straight from the cow isn’t recommended but milk that’s been processed and something has been removed from it is actually healthier? Is the government smarter than mother nature?! Just THINK about it.
Upon a bit more digging, I discovered that the USDA’s Dietary Goals report that comes along with the Pyramid goes on to recommend:
“that Americans:

• Increase consumption of fruits, vegetables, and whole grains;
• Decrease consumption of:
  • refined and processed sugars and foods high in such sugars;
  • foods high in total fat and animal fat, and partially replace saturated fats with polyunsaturated fats;
  • eggs, butterfat, and other high-cholesterol foods;
  • salt and foods high in salt; and
• Choose low-fat and non-fat dairy products instead of high-fat dairy products (except for young children).” (Source: History of the Dietary Guidelines: page E4-1 – PDF)

Wait, didn’t they just tell us to include eggs in our diet, but then they went on to tell us to reduce our consumption of them? What gives? Clearly they’re confused.

Furthermore, it should be noted that the Dietary Goals for the United States (aka: The McGovern Report) have been around since 1977. Has anyone noticed that this country has gotten a bit fatter, sicker and that people are being diagnosed with autoimmune conditions earlier and more often than ever before? Hasn’t it become a bit of commonplace knowledge that the current generation of children will be the first to NOT live longer than their parents did? I guess the government is going to need to step aside and let those of us who actually care about the health of other people do some of the educating and guiding about WHAT TO EAT.  If you’re unclear as to how the government even comes to a decision on what to tell us to eat, Marion Nestle’s book “Food Politics” is an interesting resource to peruse. While I’m not a huge fan of the foods that Nestle tends to recommend that people eat, she’s certainly a leading authority in the US on the inner workings of how politics affect what’s on your plate every day.

Nestle’s exposure of
the political landscape
of food in the US is
worth reading.

With regard to changes that have been made to the Dietary Guidelines, Nestle states that “In an effort to achieve consensus on these innovations, the USDA invited leading nutrition authorities in government, research, the food industry, and agricultural commodity groups to review preliminary drafts because it ‘felt that the food industry groups would have a vital interest in any food guide sponsored by the government.’ Indeed they did.” (Nestle, 36) Well OF COURSE the food industry and agricultural commodity groups will be interested! It’s their bottom line, well, on the line if the government starts telling people to eat LESS of anything that they produce.
Inevitably, changes are made over the years, and as the food guide has shifted and changed, and some food groups were recommended to be eaten in lower quantities, Nestle states that “the AMA (American Medical Association) noted that ‘the recommendations carry with them the underlying potential for…discouraging the agricultural production of certain food products which may not in the view of the government be supportive of the dietary goals.’” Nestle goes on to say that “although opposition to the Dietary Goals often was expressed as skepticism about the quality of the underlying science, it derived more directly from the profound economic implications of the advice. (Nestle, 41)

Are you confused, too? Maybe because it actually
DOESN’T make sense to eat this way for your health!

Did you read that? Opposition to the pyramid that was developed was NOT mostly based on science that may or may not have supported it, it was based on the economic implications of the advice! I’m sorry folks, but I don’t see any nutritionist making money off of telling you to eat more of the foods in the diagram I’m recommending you follow. In fact, the more closely you follow my guide, the less help you’ll need from a nutritionist! On the contrary, the more you follow the USDA’s recommendations, the more processed foods you have to buy to keep up with what they want you to eat. You can’t possibly get in all those servings of grains and low-fat dairy without your breakfast cereal or your sugar-free yogurt for a snack, can you? Those foods are highly processed and large corporations are making loads of money when you buy them. Oh, and they’re made with pretty much the lowest common denominator when it comes to ingredients: corn, wheat and soy. Yes, even that innocent looking Yoplait Light Yogurt with the alluring ads describing the fantastically indulgent flavors (I should know, I used to down these puppies like crazy) include high fructose corn syrup in their ingredients. Ick.
Okay, so after all this discussion about why the USDA Food Guide Pyramid is not based on helping you to understand which foods will promote health, you’re probably wondering what the heck you ARE supposed to eat.
To explain my REAL FOOD PYRAMID in words:

Click to view larger & print.

Lean meats, eggs and fish/seafood are ideal sources of protein for human health. By lean meats I am talking ideally about grass-fed, pastured, wild forms that contain far less fat than commercially raised options and the fat that they DO contain has a healthy profile high in Omega 3s. If you’re going to consume commercially raised meats, opt for the leanest cuts possible to avoid the unhealthy fats that result from grain-feeding and stressful living conditions of the animals.
Vegetables and fruits are an ideal source of nutrient-dense carbohydrates and are easily digested by most people. There is no reason to consume grains or legumes in an effort to get carbohydrates or fiber into your diet. I promise you, you will get plenty of carbs and fiber from what mother nature allows you to pick from the face of the earth without further processing. From the ground to your mouth, it’s that simple. (Okay, maybe give it a rinse first if it’s got some dirt on it!)
Naturally occurring fats and oils are healthy. Period. We needn’t avoid those fats which can be found in nature including that which is associated with well-raised meat, avocados, coconut, etc. Processed fats and oils are all to be avoided (canola, corn, soybean and “vegetable” oil). See my post on “Fats: Which to Eat and Which to Ditch” for more on that.
Sugar has no place in my model. If you’re going to eat it, refer to my post “The Dish on Sugar and Sweeteners” to figure out which are the lesser of the evils. Artificial sweeteners are not food.

All I’m asking you to do here is to THINK. If you don’t want to follow the guide I’ve set forth, that’s okay by me. Do I think it’s what makes the most sense from a whole food / what’s appropriate for human consumption viewpoint, of course. If you disagree with me, that’s okay. All I want you to do is think about whatever report, guide or recommendation that is set forth in front of you and really consider the source of it and what they stand to gain or lose by your deciding to follow or ignore it. THINK and then decide for yourself.

Enjoy & be well!

Diane Sanfilippo

San Francisco Nutritionist & Paleo Nutritionist serving the Bay Area and beyond via phone & Skype consultations.

BS, Certified Nutrition Educator, C.H.E.K. Holistic Lifestyle Coach

Source cited:Nestle, Marion. Food Politics: How the food industry influences nutrition and health. Berkeley, CA. University of California Press. 2007

GRILLED CALIFORNIA AVOCADO WITH FRESH GARDEN SALSA

 

Preparation:	15 min
Cook Time:	3 min
Total Time:	18 min
Serves:	4

 

 

 

Ingredients

• 2.0002 Medium vine-ripened tomatoes, peeled, seeded and cut into ¼-inch dice
• 2.0002 Tbsp. Julienne-cut and quartered orange bell pepper slices
• 0.500½ clove garlic, minced
• 2.0002 small green onions, sliced
• 1.0001 Tbsp. chopped red onion
• 1.0001 Tbsp. drained, sliced black olives
• 0.500½ tsp. fresh orange or lemon zest, minced
• 1.0001 tsp. minced fresh dill
• 0.250¼ tsp. sea salt, or to taste
• 1.0001 tsp. fresh orange or lemon juice, plus extra for drizzling
• 2.0002 Fresh California Avocados, halved and seeded
• 0.000 Olive oil spray

Instructions

1. In a medium bowl, gently combine the tomatoes, pepper, garlic, green and red onions, olives, zest, dill, salt and juice. Set aside for the flavors to blend while you grill the avocados.
2. Drizzle the avocado halves with a little juice, then spray with olive oil spray. Gently place cut side down on grill over hot coals for 2-3 minutes. Remove to a platter or individual serving plates.
3. Stir the salsa, then fill the hollows of each grilled avocado half with the salsa. Serve immediately with remaining salsa on the side.

Super Spicy Variation: Protecting your hand with rubber gloves, trim two to three thin slices from a habanero pepper. Mince and stir into the salsa.

Tip: To easily peel the tomatoes, slice an “X” across the top of each tomato. Using tongs, submerge the tomatoes into a pot of boiling water for 10 seconds. Cool, then peel the tomato skins starting from the center of the “X”.

Beverage Pairings: Try with a cold beer or fresh fruit drink.
*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Nutrition information per serving

Nutrition Information Per Serving: Calories 170; Total Fat 14 g (Sat 2 g, Trans 0 g, Poly 2 g, Mono 9 g); Cholesterol 0 mg; Sodium 270 mg; Potassium 470 mg; Total Carbohydrates 12 g; Dietary Fiber 7 g; Total Sugars 3 g; Protein 2 g; Vitamin A 371 IU; Vitamin C 30 mg; Calcium 32 mg; Iron 4 mg; Vitamin D 0 IU; Folate 80 mcg; Omega 3 Fatty Acid 0.1 g

% Daily Value*: Vitamin A 8%; Vitamin C 50%; Calcium 4%; Iron 20%;
*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

© 2011 California Avocado Commission

Burning Questions

I recently landed myself in the ER due to heat exhaustion. It was a very unpleasant ambulance ride and needless to say- embarrassing for someone who really should know better. The recent heat wave had gotten the best of me, but how? I'm part Native American and I don't sweat a lot, therefore, besides being uncomfortable, I can tolerate heat quite well, even though you'll hear me grumbling about it constantly. I hate the heat. I'd rather bundle up like this; and run when it's below zero. But hey- that's just me.

-01 below in Chicago (2010) Now that's MY kind of running weather!

Seven ways to gauge your readiness to run in the heat

By John Hanc
Image by Robbie McClaran
Published 07/05/2007 in Runner's World magazine

According to William Roberts, M.D., medical director of the Twin Cities Marathon in Minneapolis-St. Paul, ambient temperature is only a small factor in predicting heat stress. "At Twin Cities, we've had cases of heatstroke at 50 degrees," he says. "And there have been marathons in Rio de Janeiro without any problems. So much depends on your acclimatization levels." Dr. Roberts has researched cases of fatal heatstroke among athletes and found that the runner's general health and use of medications were contributing factors, just as important as dehydration and weather conditions. He offers this checklist to determine if you're ready to run in the heat. If you answer "no" to any of questions 1 through 6 or "yes" to question 7, Dr. Roberts advises either exercising indoors or keeping your run very short and very easy.

1. Are you acclimatized--have you been in similar temperatures during the last two weeks?

2. Are you well rested (having gotten at least seven hours of sleep last night), and have you been in cooled/air-conditioned environments for some part of the last 24 hours?

3. Are you hydrated? (If you are hydrated, your urine will be pale yellow in color. If it is dark like apple juice, you're dehydrated.)

4. Are you healthy--no recent illnesses?

5. Are you well nourished?

6. Have you avoided alcohol in the last 24 hours?

7. Are you taking medications with ephedrine or other prescription medicines that might interfere with your thermal regulation (information you can find in the literature that comes with the medication or get from a pharmacist)?