Genetically Modified Organism (GMO's)

GMO's: 

This new technology within the food industry takes genes from other organisms and inserts them into the DNA of food crops or animals.  This makes the crops or animals resistance to pesticides and some diseases.  The genes come from bacteria, viruses, plants, and animals.  This creates a new life form that would not have occurred in nature.  This may sounds okay but..........

Why GMO crops?

The majority of these crops have been genetically changed so the crop will not die when sprayed with pesticides and herbicides. However, studies have shown that farmers who grow GMO soybeans use 2-5 times more herbicides than farmers who grow natural soy varieties.  Other studies have shown that GE crops can cross-pollinate with related weeds, resulting in "super weeds" that become difficult to control. Canadian canola growers have found weeds in their fields resistant to Round-Up and Liberty herbicides, forcing the growers to use more potent toxic herbicides.

In the works:  GMO salmon.  The FDA may soon approve a GMO salmon.  A gene is inserted into the salmon to make it grow faster. 

Legally, the products do not have to be labeled GMO.  If they are so good for you why are they trying to hide it?

Most of us eat GMO foods without realizing it! Don't you want the right to control what your body ingests?

Why shouldn't we eat GMO foods?

Simple, we don't know the health consequences.  These food have not been tested before they were put on our grocery shelves.

The GMO foods may cause new food allergies and antibiotic resistance. 

Don't think that these corporations take your best interest to "heart".  There are many things that "they" thought were okay and turned out to cause health risks, cancers, and even death (i.e. cigarettes, plastic, lead, asbestos, etc.).

How to avoid GMO foods:

1.  Buy organic.

2.  Shop at your local farmers market.

3.  Download this list from True Food Network.

http://truefoodnow.files.wordpress.com/2009/06/web_new-ge-booklet.pdf

 or download the app.

http://truefoodnow.org/shoppers-guide/

Coffee

What you need to know about your Morning Joe!

  

Coffee:

Brewed drink from roasted seeds (coffee beans).  They are seeds of coffee cherries that grow on trees in over 70 countries

How much do I need:  No more than 2 cups a day

Coffee's Job:  The caffeine content gives us a stimulating effect. 

Coffee Sources: Organic (no pesticides), Fair trade (guarantees coffee growers a negotiated preharvest price)

   *Side Note: High consumption of unfiltered coffee is associated with mild elevations in cholesterol levels. 4-7 cups of coffee a day leads to the following:  restlessness, anxiety, irritability, sleeplessness, and headaches.

Omega-3

What is it? 

Essential fatty acids, necessary for human health, but the body can’t make them.  They need to be obtained through food. 

 

How much do I need:  6 walnuts, or 1 gram of distilled fish oil, or 600 mg of DHA supplement (from algae), or 2 ounces of fatty fish a day.

 

Omega-3's Job: 

• Decreases inflammation and cholesterol
• Helps with blood flow
• Prevents excessive blood clotting
• Prevents cancer cell growth
• Helps regulate food intake, body weight and metabolism.

Omega-3 Sources: 

Brussels sprouts                      
Cabbage                                
Cauliflower
Cloves                                     
Cod                                      
Collard greens
Flax seeds
Halibut
Kale
Mustard seeds
Salmon   
Scallops
Shrimp
Soybeans
Tofu
Tuna
Walnuts

Side Note:  Omega-3s may be better absorbed from food than supplements.  However, when purchasing an omega-3 fatty acid supplement, remember that these oils are highly sensitive to damage from heat, light and oxygen. Choose a certified organic product that has been refrigerated and is packaged in a dark brown or green glass jar and be sure to store the product in your refrigerator or freezer. 

Also, some species of fish carry a higher risk of environmental contamination, such as with methylmercury.  Some studies show high doses  However, high doses may have harmful effects, such as an increased risk of bleeding.

Studies have proven that a relatively small number of omega-3 food sources can have a measurable impact on your blood levels of omega-3s, including those two key omega-3 fatty acids, EPA (eicosaenoic acid) and DHA (docosahexaenoic acid). For example, two weekly servings of a non-fried, omega-3 containing fish (like wild-caught Pacific salmon) is enough to boost your blood levels of omega-3s. A small amount goes a long way!



Helpful websites for risk factors for eating fish:

http://www.montereybayaquarium.org/cr/SeafoodWatch/web/sfw_factsheet.aspx

http://www.blueocean.org/seafood/seafood-guide

http://www.sustainlane.com/reviews/which-are-the-healthiest-and-most-sustainable-fish-to-eat-here-are-three-ways-to-find-out/USA2SFJ233W98XCS2HUAJVPIVO3A

Foods that Decrease Inflammation

Foods that Decrease Inflammation:

Oily fish- Omega-3fatty acids
Walnuts
Flax seeds
Canola oil
Pumpkin seeds
Olive oil
Foods that are high in Fiber
Vegetables
Fruits
Non-dairy protein foods
Whole grain foods
Berries

Three great sources of non-dairy protein that help to reduce pain/inflammation:

Soy beans

Tofu

Soy Milk

Inflammation Triggers:

Red meats
*try to cut back on fatty red meats
Fried Foods
Sunflower oil
Pastries
Dairy

 

 

Carbohydrates and Fiber = Decreased Inflammation 

Most of your carbohydrates should come from whole grains, vegetables and fruits.


Products to keep 100% whole grain:
Bread
Cereal
Pasta

*Whole grains are excellent sources of fiber, and a high fiber diet will reduce your inflammation.



How to put Fiber in your diet:
Green leafy vegetables
Brightly colored vegetables
Lots of fresh whole fruits.


*You should eat at least 5 and preferably more servings of fruits and vegetables each day.


* Green vegetables and whole fruits are also important as sources of dietary fiber.

Berries are also a great food choice, especially blueberries and strawberries which are packed with anti-inflammatory phytochemicals and anti-oxidants.

*The pigments in brightly colored fruits, vegetables and berries contain many phytochemicals that have anti-inflammatory properties. One example is quercetin, which is found in apple and red onion skins and has strong antiinflammatory properties.

 

 

Anti-Inflammatory Diet Tips

Over all, when you are choosing anti-inflammatory foods to help reduce your inflammation and pain, choose fresh foods instead of heavily processed foods.

 Here are some tips:

• Breakfast could be oatmeal served with fresh berries and walnuts, with a cup of soy milk.
• Snack on whole fruits, nuts, seeds, and fresh vegetables throughout the day instead of cookies and candy.
• Eat more fish and less fatty red meat.
• Stay away from deep fried foods and bake or stir fry your meals instead.
• Choose green, orange, and yellow vegetables for your side dishes.
• Drink plenty of water, fresh 100% fruit and vegetable juices, herbal teas and green tea.
• Exercise- keep your body moving to help decrease inflammation

More information about Omega-3 Fatty Acids

http://ezinearticles.com/?Body-Inflammation---Discover-The-Dangers-of-Body-Inflammation-and-How-To-Avoid-It-Naturally&id=5190747

Snacks

Here are some of your best snack picks:

When 3 or 4 o'clock rolls around and you are still at work and your stomach starts to talk to you.... what do you do?  It is still too early for dinner and you already had lunch (hopefully).  The best thing is to grab a snack so, here are some great ideas for snacks that will help you to stay energized, full and watch your waist line.

Whole grains:
Pro- rich in fiber and complex carbohydrates, gives you energy with staying power.
Foods- 
Low-fat whole-grain crackers
Whole-grain pretzels

Whole-grain crispbreads.

• Fruits and vegetables:

 Pro- Gives you a feeling of fullness with no fat  and only a small number of calories. Provide vitamins, minerals, fiber and other nutrients.

• Nuts and seeds:

Pro- Provide protein, feel fuller longer. High in fat, but it's mostly monounsaturated, a healthy kind of fat.

Con- High in calories, so watch how many you eat!

Low-fat dairy products:

Pro- good sources of calcium and protein, plus many other vitamins and minerals.

Con- Can be high in fat, so choose the low-fat versions. Some yogurts have extra added sugar, so look for low-calorie or "light" varieties.

Though snacks can contribute to a healthy diet, they can also be a source of excess calories if not eaten in moderation. For example, a single serving of almonds (about 23 kernels, or a handful) contains 163 calories. But if you eat a cup of almonds, the calorie count jumps to 800-plus calories.

So what are your best choices? Here are several suggestions:

Weight-loss snacks
Approximate number of calories	Food
10 calories	1 large stalk of celery
25-30 calories	1 cup raw vegetables 6 medium baby carrots
60 calories	2 cups air-popped or light popcorn 1 cup of cantaloupe or grapes 1 small can of vegetable juice
100 calories	1 cup sliced bananas and fresh raspberries 2 domino-sized slices low-fat Colby or cheddar cheese 1 fat-free chocolate pudding cup
150 calories	1/2 cup frozen, low-fat yogurt topped with 1/2 cup blueberries 1 cup sliced apples with 1 tablespoon smooth peanut butter 4 rye crispbread crackers
200 calories	1/4 cup dry roasted soy nuts (calories vary by brand) 1/3 cup granola 1 cup low-fat cottage cheese topped with 1/2 cup sliced fresh peaches

Lesson- Have a snack but watch the amount for some!

Lutein

Lutein: a yellow or orange pigment found in some fruits and vegetables.

How much do I need:  a leafy green vegetable a day (40mcg).

Lutein's Job: Protects against cataracts and macular degeneration, and may help protect against clogging of the carotid arteries in the neck.

Lutein Sources: 

Mangoes

Corn

Sweet potatoes

Carrots

Squash

Tomatoes 

Dark, leafy greens

  Kale

Collards

Bok choy