Decoding Food Packaging, Nutrition Labels and Claims

Food packages are filled with information and phrases to make a product appear healthy, jump off the shelf and into your cart from multigrain to no trans fat to all natural. Some words may indicate a truly healthy product while others may not.

Instead of Multigrain... Opt for Whole Grain
Multigrain Simply means that there is more than one type of grain in the product, it DOES NOT mean whole grain. To get the fiber, vitamins and minerals from whole grains you need to choose products with the words whole grain and double check the ingredient list, whole grains should be the first ingredient on this list!

Instead of Natural... Opt for Reading the Label
If you buy natural foods thinking you are helping your health or the environment, think again. There is no criteria for the use of the word natural on food products. Instead of allowing the word natural to grab your attention, check the nutrition facts of the product and the ingredient list!

Instead of Sugar-Free... Opt for Lower Sugar
The words sugar-free on a food package indicate that there is less than 0.5 grams of sugar per serving, although to maintain sweetness, many products move in sugar substitutes like sugar alcohols, sucralose or aspartame. Plus many may have even more calories and fat than their non-sugar free counterparts. For example: 3 sugar-free chocolates has 5 more grams of fat compared to the 'regular' chocolates. The best bet - opt for foods that are naturally lower in sugar and double check the ingredient list to make sure a sugar substitute has not been added instead!

For more on decoding food packages check out Molly's article 5 Ways to Out Smart Food Labels on MensFitness.com and watch this quick interview on Misleading Claims with Molly from Bridge Street (News Channel 9):

Another Reason to Skip Diet Drinks

Drinking diet soda is linked to depression? And drinking coffee may keep you happier? Yes, according the results from a National Institutes of Health study. The study evaluated beverage consumption (teas, fruit punch, soda, diet teas, coffee...) of over 264,000 adults (ages 50 to 71) from 1995-1996. The researchers then went back to that same group ten years later to ask about how many had been diagnosed with depression? The answer: 11,311 had been diagnosed.

What was striking about the results is: Those who had 4 or more sodas per day were 30-percent more likely to have depression. Those who had 4 or more cans of fruit punch per day were 36-percent more likely to develop depression. The biggest risk of depression was among those drinking diet soda, diet teas or other artificially sweetened beverages. Those that had 4 or more cups of coffee per day had a 10-percent lower risk of developing depression.

The bottom-line: replace sugary and artificially sweetened drinkings with unsweetened options like:
- water
- plain coffee or tea
- decaf herbal teas
- water
- mineral water
- seltzer water

The results of the study will be officially presented in March 2013 at the American Academy of Neurology's annual meeting.

The Right how to Drink Fruit Juice

Your right to make juice. Juice should not be taken for granted, be swallowed immediately, and into the stomach. Abdominal we do not have the ability to quickly pull the element that is in the juice. Stomach enzymes require a lot of processing to allow the running perfectly and quickly. If not then the juice will continue to be passed into the large intestine along with all of the nutrients that are still left in it. Becomes redundant and it is necessary to know how best to drink juice. The Right how to Drink Fruit Juice

Juice drink slow and steady manner. Enter a sip into your mouth, let it abide in the mouth for 5-15 seconds so that there is an enzyme in the saliva mixed with juice, then swallowed. Thus, to drink a glass of juice, it should be at least 2-3 minutes. This is a good way. This is almost the same as those who drank wine (wine). Juice should also be taken before the main meal, not vice versa. Say half an hour or an hour before lunch or dinner, you can drink the juice, not after. This is necessary so that when you drink juice, enzymes in the mouth and stomach are still widely available, so the juice can be processed well, not mixed with other foods. juice health facts

How to make JUICE from fresh fruit

The simplest way is to squeeze out the water earlier material. In order to remove the liquid of this plant may be necessary tool that can push water from the plant to the exit. But it turns out the majority of the tools are said to be a good juicer was not his performance. Juicer is sold in stores is generally high rotating juicer, where the blade spins horizontally at high speed.

Juicer good is wringer with low rotation. Usually these tools are one or two rotating lever that flushed vegetables (single screw or twin screw juicer slow rotation). This tool separates water and waste (pulp). In the grounds there is still water, nutrients, and enzymes that can still be processed in machine milking. Some juicer combining these two tools. Press equipment is not always necessary, but for people with this illness is recommended because the last milking it contains a number of enzymes that are good for sick people.

At high rotating juicer uses centrifugal knife, an enzyme in the liquid will die because of the emergence of electromagnetic juicer on the wall and a knife. Hence juice quality will decline. Vitamins are still there, but the enzyme is much decreased. The result will be much different, especially for a particular treatment or care. Juice the "bad" will not show a "healing reaction" to the wearer.

Juice should not be mixed with water or added to ice. If you want to cool, put it in the fridge. Juice also not be allowed to stay overnight before drinking. Try to drink a maximum of 2 hours after it was created, or a maximum of 4 hours if put in the refrigerator. If longer than the time before, the enzyme is dead and you only consume fruit juice with vitamin alone. Properties less than 50% of it should be. juice health facts

Best time and SCHEDULE to drink fruit juice

Essentially there is no timetable for drinking juice. You can drink juice anytime and as many times as you like. Just try to eat a heavy meal before his time. For those accustomed to only drink one or two glasses a day, preferably taken before meals so that absorption of the enzyme effectively. Especially for doing coffee enema, it is recommended to drink 1-2 glasses of juice immediately after the enema, because there electrolit in the blood is wasted during the enema and need to be replaced by juice. For the treatment of cancer patients with GT, for "full protocol" patients need to drink 13 glasses of water every day, an average glass every hour. For those who did not complete the protocol number can be adjusted, of course, lower. Gerson Therapy for the treatment, the amount of fruits and vegetables (organic) needed very much, and it took extra effort just to make her juice. Strenuous enough. Read for diet

Benefits of JUICE is Better than To Eat fruit Raw

What are the benefits of drinking raw fruit and vegetable juices vs eating the whole foods. Actually, in general it is best to take it all in person. Juice is only required for the practical course. Just imagine, for cancer patients, treatment requires taking the GT 13 cups (200 ml size) every day. This is equivalent to drinking about 3 liters of juice. When you have to eat, juice is equivalent to 9 pounds of fruit or vegetables every day. Clearly not possible to do. Because of that material was milked his juice and drink to ease. Read to make Fruit


There is another reason why it makes juice is better than eating right. In this particular case, also made with juice squeezed fruit with high pressure in order that additional enzym2 in the flesh of the fruit out and can be utilized in the body. Usually inserted into the fruit juicer, while the waste is then pressed again to take additional juice using high-powered press tool (1 ton press). When the fruit eaten just like that, a number of enzymes and content of fruits / vegetables was not able to get out just to get into the blood and eventually wasted. Though this enzyme is usually "therapeutic" and is needed by humans. Usefulness juicer is to issue this enzyme.

Choose good fruit TO Make Juice

Choosing your fruit for juice wisely. Basically all fruits and vegetables can be used to make juice, as long as it does not contain fat (fruit advocado) or substances that can cause irritation and allergies (pineapple, strawberries and other berries, but if not allergic can still be consumed). Materials used are raw, not cooked. Use organic and natural ingredients are not contaminated by the toxic substance or pesticide. Especially for people who are sick, try not to give food contaminated by pesticides and harmful chemicals. For example, cancer patients tend to be more sensitive to pesticides than healthy people or other diseased.

The definition of natural is a plant that is planted in the ground, not hidroponic, airophonic, without soil or other growing techniques. The resulting plants do not contain nutrients and minerals complete than that planted in the ground. In circumstances in which organic materials difficult to obtain, non-organic materials can still be used to thoroughly wash this material well and is always immersed for 5 minutes in advance with the water that has been poured with hydrogen peroxide (H2O2) (2 liters of water mixed with a teaspoon of 3% H2O2, can be purchased at pharmacies and cheap). This is the point that pesticides in food that dissolves skin and cleaned.

If you do a juice therapy, use of native trees, where you can go directly to producers / farmers and ensure that their products are completely organic. Do not stick to the type of fruit imports. Local fruit as well, even relatively fresh. You can make use of watermelon, cantaloupe, guava, guava kelutuk, starfruit, mango, Dutch eggplant, sweet orange, grapefruit, lime, soursop, suri cucumber, cucumbers, and other fruits are always available in the market. continue reading here for other article.

Banana and papaya can be eaten just like that, but in-juice is also quite tasty. For orange, it is easier just milked the masticator orange plates. Similarly, the vegetables, you can use carrots, green cabbage, red cabbage, various types of lettuce, mustard greens, spinach, pok choi, beans, bean sprouts, and other vegetables that taste quite okay to eat (vegetables usually slightly unpleasant taste and smell , so sometimes mixed with fruit that tastes better)

What are Carbohydrates?

Visualization is courtesy of TheVisualMD.com

Think Outside of the Sandwich

Are you tired of packing the same old lunch? Add the ingredients to your next grocery shopping list for these simple and delicious lunch ideas.

Parfait in a Bag: Pack a single serve cup of Chobani Greek Yogurt, 1/4 cup whole grain cereal (like low fat granola or Cherrios), and 1/2 cup fresh sliced fruit (like berries). Pack a bowl or cup and then at lunch combine the three containers for a delicious on the go parfait. Add in a piece of fruit (like a pear or apple) and 1 ounce of almonds to snack on later in the day. To drink: bring along a water bottle with unsweetened Passion Tea!

Mediterranean Platter: Pack a container with 1/2 cup of roasted red pepper hummus, a container with assorted chopped vegetables (red peppers, green beans, broccoli, carrots), 1/2 piece of whole wheat flat bread, and a baggie with one-ounce of Cabot 50% Reduced Fat Cheddar Cheese diced into cubes. At lunch dip the veggies & flat bread into the hummus and grab a serving of dairy and extra protein with the cheese. To drink: bring along a water bottle with unsweetened Zen Green Tea.

Spinach Salad Bowl: In a bowl combine 1 cup of baby spinach, 1/2 cup chopped veggies, and then pack a bag with one-ounce (small handful) of walnuts and 1/4 cup dried cranberries. At lunch add the walnuts and cranberries to the salad. Try topping your salad with 1/4 cup of cottage cheese in place of salad dressing (this may sound crazy but is totally delicious), it will add 7 grams of protein plus a creamy flavor to the salad. To drink: bring along a water bottle filled with ice cold water and cucumber slices.

Snack Attack: Packing a bunch of little things can fuel you up at lunch time! Fill your lunch container with the following five items: a pack of Justin's Almond Butter, a bag of whole wheat crackers (5 or so), a bag of frozen grapes (will still be nice and chilled at lunch), a bag of sliced red peppers, and a container of Chobani Greek Yogurt. Eat these items all at lunch time or spread throughout the day as you are hungry! To drink: bring along a water bottle filled with ice cold water and lemon slices.

Disclosure: The products mentioned in this email are products that Molly Morgan suggests based on taste and nutrition profile and Creative Nutrition Solutions did not recieve funding from the mentioned products for placement in this blog post!

What Organic Can Do For You

Organic Manifesto by: Maria Rodale, this is a book I need to pick up! Men's Health Magazine this month has a great article about What Organic Can Do For You, authored by Maria Rodale. The bottom line is that the higher price tag you pay at the cash register can get you a return on your investment by helping your health, including: higher phytochemical levels (E.g. antioxidants) in the fruits, vegetables, and juices that you buy, reduced. The article also talks about the potential connection to reduced risk of diabetes and building more muscle and buring more fat. Click here to read the full artcile.

As a mom, one of the most interesting benefits is that organic foods reduce pesticide exposure, which maybe detrimental to human health, especially to high risk groups like pregnant women and children.

This is a favorite resource of mine, the Environmental Work Group's Produce Buying guide! Click here to check it out. The top 12 fruits and veggies that you must by organic: peaches, apple, sweet bell pepper, celery, nectarine, strawberries, cherries, kale, lettuce, grapes (imported), carrots, and pears.

skinny version of mornay sauce

Tonight I made a skinny version of Mornay sauce.This tasty recipe invention is thanks to my husband! He's great at adding new flavors to old recipes. Someday maybe it will be on the menu at his restaurant? The skinny version has less cheese, less butter, than traditional Mornay sauce recipes and I made it with low fat milk. It was YUM! Here's the recipe:

Sun Dried Tomato Mornay Sauce
Ingredients:
1 1/2 tablespoons butter
2 tablespoons flour
2 cups fat free or low fat milk
dash of salt (optional)
1 ounce of grated Parmesan cheese
3 ounces sun dried tomatoes

Directions:
In a medium sauce pan, melt the butter. Once the butter it melted, add the flour and mix well.

Add the milk and whisk. Bring the mixture to a boil, stirring frequently.

Once it comes to a boil, let it bubble one minute more, so it thickens.

Then stir in the cheese and tomatoes.

Serve over grilled chicken breasts! YUM!

Product Hits and Misses

Spending time in the grocery store is something that I love to do! Consequently, I am always exploring new products. Here are a few products that I are tasty (oh! they're nutritious too):
Kashi Tasty Little Cereal Bars - favorite flavor Blackberry Graham or little guy loves them too
Larabars - all the flavors are YUM!
Clif Bar Mojo Peanut Butter Pretzel Bars - grab this for breakfast with a banana
Hodgson Mills Whole Wheat Whole Grain Pasta - any shape

Here is one that I didn't like, the Slim-a-cado. We love avocados and when I bought them last I noticed a new version of the avocado, a slim-a-cado with less fat and calories than the original avocado. So I bought it and we (my husband and I) put it to the test. The result... it's flavorless and most importantly, the fat in a avocado is heart helping and may even help to keep away belly fat so in my opinion, skip this slimmed down version!

Tip Getting Toddlers to Eat Unusal Foods

Our little guy, Owen, is 13-months old and the most unusual food he eats is crumbly blue cheese! In fact, I would say it's one of his favorite foods. So here is my tip. Parents, let your little ones (within reason, of course) try foods from your plate! That is how we discovered that Owen loves blue cheese. We were out at a restaurant and he was looking at my salad with interest about 4 months ago now. I didn't want to give him any of the veggies because they were raw and I was afraid he wouldn't be able to chew them. So instead I gave him a few of the blue cheese crumbles & the rest is history! No need to stick to blah jarred baby foods! Your little one maybe interested in foods you would have never thought! Again, please be careful and of course, nothing that could be a choking hazard, possible allergen, or is too spicy. Enjoy!