I THINK THIS COULD BE ONE OF MY MOST FAVORITE BLOGS YET.
If only I had been able to have something like this when I first started out...how much easier that would have made my life!
HERE IT IS for beginners: a list of 23 ingredients in foods you should avoid when first starting out your new journey to getting healthy! YOU CAN DO THIS! (A LIST OF HOUSEHOLD ITEMS IS CURRENTLY UNDERWAY!)
FAIR WARNING: Make sure a give yourself MORE TIME when you head to the store. Initially you are going to be reading EVERYTHING, every label, all the fine print, and about every single label on every single brand. I promise you'll get faster and more knowledgable and soon you won't need to read labels all the time as you learn which brands you know and trust.
DON'T LET THIS LIST DISCOURAGE YOU. It's long. It seems impossible. But I promise you, there ARE brands out there that don't have all these nasty chemicals...its a matter of shopping around for what your needs are and educating yourself.
EMBRACE THESE CHANGES! This is exciting. You are about to FEEL SO MUCH BETTER!
And you know you can always contact me via our online store at: www.happyhearthome.com OR you can "like" my page on Facebook listed as "HAPPY HEART HOMESTEAD".
One more thing: this is a START. The more you learn, the more "deeper" we can go into which foods to avoid, but trust me when I tell you...this will be PLENTY to keep you busy at the beginning. It's a process, so its ok to take it in steps.
1. Soy
In my early days of eating "healthy/clean", I turned to Tofu. In fact, there are recipes on my very own blog here that I need to go back and TAKE OUT this ingredient. The more I learned, the more I knew: SOY IS BAD, especially for women!
Although it’s often lauded as a healthy, cholesterol-free, cheap, low-fat protein alternative to meat, soy is NOT a health food. Any foods that list soy in any form as an ingredient should be avoided. Soy protein, soy isolate, and soy oil are present in about 60 percent of the foods on the market and have been shown to impair fertility and affect estrogen in women, lower sex drive, and trigger puberty early in children. Soy can also add to the imbalance between omega-6 and omega-3 fatty acids.
The only soy products fit for human consumption are fermented and organic and I can guarantee you will never find this type of soy in any processed foods. The majority of soy is GMO and you can’t get around this. Regardless of who I am speaking with, soy is one of those foods I use to gauge the nutritional IQ of others. You would not believe how many health practitioners and even Naturopathic Doctors still think soy is a health food. Please don’t touch this stuff.
MISTY'S PICK: stay away. stay far far away. Need protein? Almond, salmon, chicken...
2. Soy Lecithin
Soy Lecithin has been lingering around our food supply for over a century. It is an ingredient in literally hundreds of processed foods, and also sold as an over the counter health food supplement. However, most people don’t realize what soy lecithin actually is, and why the dangers of ingesting this additive far exceed its benefits.
Soybean lecithin comes from sludge left after crude soy oil goes through a “degumming” process. It is a waste product containing solvents and pesticides. The toxic hexane extraction process is what is commonly used in soybean oil manufacture today. Another big problem associated with soy lecithin comes from the origin of the soy itself.
You’ll find it in: ice creams, chocolate and many processed creams.
MISTY'S PICK: replace your chocolate chips with Enjoy the Life brand, soy free and delicious. Some companies are switching over to using Sunflower Lecithin which is a good replacement.
3. Polysorbate 80
Polysorbate 80 has been found to negatively affect the immune system and cause severe anaphylactic shock which can kill. Food and Chemical Toxicology has shown that Polysorbate 80 causes infertility. It accelerates maturing, causes changes to the vagina and womb lining, hormonal changes, ovary deformities and degenerative follicles. What is very suspicious about this ingredient is its addition to vaccines. Scientists are obviously aware of its ability to cause infertility yet it continues to appear in children’s vaccines. You will also commonly find this in a child’s favorite treat, ice cream.
You’ll find it in: every area of the grocery store. Read labels.
MISTY'S PICK: Won't touch anything like it. That's why I shop the perimeter of our grocery stores! I "pop in" the center on occasion but if I see this listed, its going back on the shelf!
4. Canola oil/Palm Oil/Shortening
Canola or rapeseed oil is poisonous to living things and is an excellent insect repellent. It is an industrial oil, not a food. It is a genetically modified plant designed through intensive breeding and genetic engineering techniques. According to some of my research, the Canadian government and industry paid the FDA $50 million dollars to have canola oil placed on the (GRAS) List, “Generally Recognized As Safe”. ?? (This would take much more digging to confirm, but I did come across this on many different sites) It is becoming increasingly difficult to find products that do not contain Canola oil. Please do not buy any food product containing canola oil.
Palm Oil:
When a regular fat like corn, soybean, or palm oil is blasted with hydrogen and turned into a solid, it becomes a trans fat. These evil anti-nutrients help packaged foods stay “fresh,” meaning that the food can sit on the supermarket shelf for years without ever getting stale or rotting. Eating junk food with trans fats raises your “bad” LDL cholesterol and triglycerides and lowers your “good” HDL. These fats also increase your risk of blood clots and heart attack. Avoid palm oil and other trans fats like the plague, and kiss fried foods goodbye too, since they’re usually fried in one of these freakish trans-fatty oils.
Shortening:
Ditch any food that lists shortening or partially hydrogenated oil as an ingredient, since these are also evil trans fats. In addition to clogging your arteries and causing obesity, they also increase your risk of metabolic syndrome. Choose healthier monounsaturated fats, such as olive, peanut and canola oils and foods that contain unsaturated omega-3 fatty acids instead.
MISTY'S PICK: Kirkland (Costco) brand Organic Extra Virgin Olive Oil or Unrefined Coconut Oil (also at Costco)
5. Castoreum
Castoreum is one of the many nebulous “natural ingredients” used to flavor food. Though it isn’t harmful, it is unsettling. Castoreum is a substance made from beavers’ castor sacs, or anal scent glands. These glands produce potent secretions that help the animals mark their territory in the wild. In the food industry, however, 1,000 pounds of the unsavory ingredient are used annually to imbue foods—usually vanilla or raspberry flavored—with a distinctive, musky flavor.
You’ll find it in: Potentially any food containing “natural flavorings". Gross, eh?
MISTY'S PICK: hmmm...how about goat nads? No? Gerbil testicles? Still NO??? What's wrong w/ you people???? Hahaha...just kidding. Let's just refrain from any and ALL "natural" flavorings, shall we? No replacement here because this means you are looking at something canned or boxed.
6. Sodium Nitrite/Nitrate
Nitrites and nitrates are used to inhibit botulism-causing bacteria and to maintain processed meats’ pink hues, which is why the FDA allows their use. Unfortunately, once ingested, nitrite can fuse with amino acids (of which meat is a prime source) to form nitrosamines, powerful carcinogenic compounds. Ascorbic and erythorbic acids—essentially vitamin C—have been shown to decrease the risk, and most manufacturers now add one or both to their products, which has helped. Still, the best way to reduce risk is to limit your intake.
You’ll find it in: hot dogs/bacon/deli meats/dried fruits (sometimes not listed as an ingredient in dried fruits...buy organic dried fruits)
MISTY'S PICK: Oh how I love Trader Joes Uncured bacon! UNCURED being the key word here. And we do buy organic dried fruits for this very reason. You can find "uncured" bacon/hot dogs at places like Trader Joes, Whole Foods, Natures Pantry, etc.
7. BHA/BHT
This preservative is used to prevent rancidity in foods that contain oils. Unfortunately, BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) has been shown to cause cancer in rats, mice, and hamsters. The reason the FDA hasn’t banned it is largely technical—the cancers all occurred in the rodents’ forestomachs, an organ that humans don’t have. Nevertheless, the study, published in the Japanese Journal of Cancer Research, concluded that BHA was “reasonably anticipated to be a carcinogen,” and as far as I’m concerned, that’s reason enough to eliminate it from your diet. They are used to preserve common household foods. Any processed food that has a long shelf life is often filled with BHA. They are oxidants, which form potentially cancer-causing reactive compounds in your body.
You’ll find it in: dry cereals, chewing gum, potato chips, and vegetable oils. Check labels.
MISTY'S PICK: replace with fresh foods. Period. Need a good cereal? Try out my GRANOLA RECIPE by clicking HERE. It's great dry, with dried fruit, with yogurt, or w/ a big bowl of almond milk!
8. Propyl Gallate
Another preservative, often used in conjunction with BHA and BHT. Animals studies have suggested that it could be linked to cancer.
You’ll find it in: sometimes found in meat products, chicken soup base, and chewing gum.
9. Parabens
These synthetic preservatives are used to inhibit mold and yeast in food. The problem is parabens may also disrupt your body’s hormonal balance. A study in Food Chemical Toxicology found that daily ingestion decreased sperm and testosterone production in rats, and parabens have been found present in breast cancer tissues.
Parabens have been added to food for more than 50 years and their usage steadily increased to include more food categories, like soft drinks and frozen dairy products. Methyl and propyl are the most extensively used in foods. (will be listed as methyl paraben or propyl paraben)
Parabens in cosmetics: Parabens individually, or in combination, are employed in all cosmetic product categories, with reported use in over 13,000 formulations. YOU CAN FIND BEAUTY PRODUCTS WITHOUT THIS PRESERVATIVE, but they are few and far between.
Parabens in OTC (over-the-counter drugs) and Pharmaceuticals: Methyl and propyl parabens have been classified as inactive ingredients in several over-the-counter (OTC) drugs. However, the FDA has determined that parabens are not suitable as preservatives in OTC ophthalmic products, because they may be irritating to the eyes.
You’ll find it in: Baskin-Robbins sundaes, soft drinks, frozen dairy products, OTC/prescription drugs, almost all cosmetics and beauty products. READ LABELS.
MISTY'S PICK: this one is hard...because its in EVERYTHING!!!! You will have to be extremely vigilant in reading labels ESPECIALLY with OTC's and beauty products. We buy paraben-free as much as possible...and I think we've pretty much omitted it from our home. Its a process...it took a long time to "phase out" with the new...and it takes a LOT of reading labels.
10. Sodium Chloride (Common Table Salt)
A dash of sodium chloride, more commonly known as salt, is the culprit that the mainstream media and medical community claim we should stay away from. They’re right, but only because it’s not real salt. Common table salt (sodium chloride) has almost nothing in common with traditional rock or sea salt. If a food label lists salt, or sodium chloride as an ingredient, that’s the bad stuff and you need to avoid these foods wherever possible.
You’ll find it in: everything. Read labels.
MISTY'S PICK: REPLACE WITH SEA SALT. We love the Himalayan Pink Salt from Costco.
11. Partially Hydrogenated Oil
This is an artery-clogging trans fat and you should run for the hills if you see it. Commercial baked goods — such as crackers, cookies and cakes — and many fried foods, such as doughnuts and french fries — may contain trans fats. Shortenings and some margarines can be high in trans fat. However, you should be aware of what nutritional labels really mean when it comes to trans fat. For example, in the United States if a food has less than 0.5 grams of trans fat per serving, the food label can read 0 grams trans fat. Though that's a small amount of trans fat, if you eat multiple servings of foods with less than 0.5 grams of trans fat, you could exceed recommended limits.How do you know whether food contains trans fat? Look for the words "partially hydrogenated" vegetable oil. That's another term for trans fat.
It sounds counterintuitive, but "fully" or "completely" hydrogenated oil doesn't contain trans fat. Unlike partially hydrogenated oil, the process used to make fully or completely hydrogenated oil doesn't result in trans-fatty acids. However, if the label says just "hydrogenated" vegetable oil, it could mean the oil contains some trans fat.
Fractionating oil is a process most often used on palm and palm kernel oil that involves heating the oil, then cooling it quickly so that it breaks up into fractions (hence the name). The key thing is that the filtration process separates out most of the liquid part of the oil, leaving a high concentration of solid unhealthy fat behind which is terribly toxic for human consumption.
Hydrogenated oils are oils that are often healthy in their natural state, but are quickly turned into poisons through the manufacturing and processing they undergo. They take these naturally healthy oils such as palm, kernel, soybean, corn oil, canola oil or coconut oil and they heat it anywhere from five hundred to one thousand degrees. They then become fantastic preservatives because all the enzymatic activity in the oil has been neutralized during the hydrogenating process. Hydrogenated oils are the closest thing you can get to plastic sludge running through your body. If you see “hydrogenated” anywhere on an ingredient list, run like the wind.
You’ll find it in: everything. Read labels.
MISTY'S PICK: you'll find this even in what you think are "healthy" crackers or snacks. There is no alternative here because more than likely you are reading a label of something you shouldn't be eating anyway. :)
12. MSG:
The food additive monosodium glutamate “MSG” is a slow poison which hides behind dozens of names, such as natural flavoring, yeast extract, autolyzed yeast extract, disodium guanylate, disodium inosinate, caseinate, textured protein, hydrolyzed pea protein and many others. Currently, labeling standards do not require MSG to be listed in the ingredient list of thousands of foods.
MSG is not a nutrient, vitamin, or mineral and has no health benefits. The part of MSG that negatively affects the human body is the “glutamate”, not the sodium. The bound glutamic acid in certain foods (corn, molasses, wheat) is broken down or made “free” by various processes (hydrolyzed, autolyzed, modified or fermented with strong chemicals, bacteria, or enzymes) and refined to a white crystal that resembles sugar.
There are a growing number of Clinicians and Scientists who are convinced that excitotoxins play a critical role in the development of several neurological disorders, including migraines, seizures, infections, abnormal neural development, certain endocrine disorders, specific types of obesity, and especially the neurodegenerative diseases; a group of diseases which includes: ALS, Parkinson’s disease, Alzheimer’s disease, Huntington’s disease, and olivopontocerebellar degeneration.
You’ll find it in: everything. Read labels and educate yourself on foods it "hides" in, meaning, NOT listed on label.
13. Hidden Sugars, as in Fructose, Sucrose, Dextrose
More and more packaged foods are sweetened with a baffling array of sugars, which add calories without boosting nutritional value. Ingredients that end in the word "ose" are all forms of sugar, as are honey and corn sweeteners.
To know exactly how many grams of total sugar a product contains, check out the nutrient facts label. Four to 5 grams of sugar is the equivalent of a level teaspoon.
The single largest source of calories for Americans comes from sugar.Sugar is loaded into your soft drinks, fruit juices, sports drinks, and hidden in almost all processed foods–from bologna to pretzels to Worcestershire sauce to cheese spread. And now most infant formula has the sugar equivalent of one can of Coca-Cola, so babies are being metabolically poisoned from day one if taking formula. Sugar changes metabolism, raises blood pressure, critically alters the signaling of hormones and causes significant damage to the liver — the least understood of sugar’s damages. These health hazards largely mirror the effects of drinking too much alcohol, which they point out in their commentary is the distillation of sugar. If it’s not a natural sugar, it doesn’t belong in your food.
You’ll find it in: everything. Read labels.
MISTY'S PICK: stick w/ natural sweeteners like organic raw honey or maple syrup. Sucanat is a good sugar alternative to use in baking. If I absolutely MUST use sugar, I only use organic sugar which I buy at Costco. We use it rarely.
14. High Fructose Corn Syrup
A few years ago, the Corn Refiners Association petitioned the Food and Drug Administration (FDA) to allow the term ‘corn sugar’ as an alternative label declaration for high fructose corn syrup (HFCS). The reason? Too many people were finding out how lethal HFCS was for the human body.
You’ll find it in: everything. Read labels.
MISTY'S PICK: RUN FOR THE HILLS!!!! NEVER LOOK BACK!!!! STAY AWAY STAY AWAY STAY AWAY! (getting my point?)
15. Sucralose/Artificial Sweeteners
Splenda/sucralose is simply chlorinated sugar; a chlorocarbon. Common chlorocarbons include carbon tetrachloride, trichlorethelene and methylene chloride, all deadly. Chlorine is nature’s Doberman attack dog, a highly excitable, ferocious atomic element employed as a biocide in bleach, disinfectants, insecticide, WWI poison gas and hydrochloric acid. Chlorocarbons are never nutritionally compatible with our metabolic processes and are wholly incompatible with normal human metabolic functioning. Sucralose is a very common additive in protein mixes and drinks so beware all of you who love to add these into your smoothies.
Aspartame
The sale of aspartame, with only four calories per gram and 200 times sweeter than sugar, is sold under the trademarks NutraSweet and Equal. Results indicate that aspartame is a multi-potential carcinogen, even consumed daily at 20 milligrams per kilogram of body weight. That is a lower quantity than the maximum recommended by the FDA. It’s one reason you should never purchase major brands of chewing gums.
You’ll find it in: "low calorie" foods, diet drinks, protein shakes, sugar-free products, etc.
MISTY'S PICK: IF YOU NEED A NO CALORIE SWEETENER SWITCH TO USING PURE STEVIA EXTRACT. We grow stevia, we buy it from Trader Joes or an organic food store. Stevia IS 300 TIMES SWEETER THAN SUGAR, so use very very little. 1 tsp of stevia = 1 cup of sugar. WEAN YOURSELF FROM DIET DRINKS. (I had to do this too!)
16. The Word "Whole" as in Whole Grains/"enriched" wheat
Especially for breakfast cereals, crackers, pasta, and breads, the word "whole" should appear as the first or second ingredient, whether whole wheat, oats, rye, or another grain. One way to double-check is to look at the fiber content on the nutrition facts panel. Whole-grain foods should deliver at least 3 grams of fiber per serving and ideally even more, according to University of Pennsylvania family nutrition expert Lisa Hark, PhD, RD.
Wheat is already one of those grains that should be avoided, but the key word to watch out for is ‘enrichment’. That means niacin, thiamine, riboflavin, folic acid, and iron are added after these and other key nutrients are stripped out in the first place during the refining process. That applies to whether it’s wheat, rye, or other grains. Enriched flour is really just refined flour that has had a few nutrients re-added to it, but not enough to make any food made from this nutritionally worthy.
You’ll find it in: Addressed above.
MISTY'S PICK: I'm gluten-free which honestly, this is something I encourage you to think towards. BUT...a good transition from wheat, to whole wheat to no wheat is EZEKIEL BREAD. (this is NOT gluten free) You can find this almost anywhere now, but almost always in the freezer section. (it will be in the organic section of major grocery chains) You can also opt out of bread entirely and go w/ wraps made from brown rice or spelt.
17. 'White' Processed Foods:
When a whole grain is refined, most of its nutrients are sucked out in an effort to extend its shelf life. Both the bran and germ are removed, and therefore all the fiber, vitamins, and minerals. Because these stripped down, refined grains are devoid of fiber and other nutrients, they’re also easy to digest — TOO EASY. They send your blood sugar and insulin skyrocketing, which can lead to all sorts of problems.
MISTY'S PICK: Replace processed grains with whole grains, like brown or wild rice, whole-wheat breads and pastas, barley, and oatmeal. WANT TO START THINKING GLUTEN FREE? My family LOVES brown rice pasta. And when you are baking, start experimenting with good, wholesome flours like coconut flour, amaranth, spelt, buckwheat, millet, almond, etc. A whole other world will open before you and you will have fun mixing it up! :)
18. Artificial Flavors
Artificial flavorings are derived from chemicals made in a laboratory and offer absolutely no nutritional value and are a magnet for processed foods. They show up in almost everything today, including bread, cereals, flavored yogurt, soups mixes, and cocktail mixers, so they can be hard to avoid. Every single artificial flavor in the food industry has some kind of detrimental health effect. These include neurotoxicity, organ, developmental, reproductive toxicity and cancer.
You’ll find it in: everything. Read labels.
19. Potassium Benzoate and Sodium Benzoate
Sodium Benzoate can convert into lethal carcinogenic poison when combined with absorbic acid. Professor Peter Piper, a professor of molecular biology and biotechnology, tested the impact of sodium benzoate on living yeast cells in his laboratory. What he found alarmed him: the benzoate was damaging an important area of DNA in the “power station” of cells known as the mitochondria. “These chemicals have the ability to cause severe damage to DNA in the mitochondria to the point that they totally inactivate it: they knock it out altogether.” he stated.
Potassium benzoate often shows up in seemingly innocuous foods such as apple cider, low-fat salad dressings, syrups, jams, olives, and pickles. It is just as hazardous as Sodium Benzoate so read your labels.
You’ll find it in: everything. Read labels.
20. Artificial Coloring
Food colorings still on the market are linked with cancer. Blue 1 and 2, found in beverages, candy, baked goods and pet food, have been linked to cancer in mice. Red 3, used to dye cherries, fruit cocktail, candy, and baked goods, has been shown to cause thyroid tumors in rats. Green 3, added to candy and beverages, has been linked to bladder cancer. The widely used yellow 6, added to beverages, sausage, gelatin, baked goods, and candy, has been linked to tumors of the adrenal gland and kidney.
You’ll find it in: everything. Read labels. ESPECIALLY STAY AWAY FROM RED DYE.
MISTY'S PICK: we don't buy ANYTHING with dye. NOTHING. ZIP. ZERO. And come Easter? We will be making NATURAL dye's from cabbage, turmeric, berries, and more.
21. Acesulfame-K
Acesulfame-K, also known as acesulfame potassium, represents one of the food additives used for sweetening aliments and drinks. It is approved by the FDA, but there are several potential problems correlated with consumption of this food additive. Even though there are many studies that attest its safety, acesulfame potassium is still suspected of causing benign thyroid tumors. In rats, the development of such tumors took only 3 months, a period in which the concentration of this additive in the consumed food was between 1 and 5 percent. This is a very short period of time, so the substance is believed to have significant carcinogenic properties. Methylene chloride, a solvent used in the manufacture of acesulfame potassium, is the substance that may give the food additive its potential carcinogenic characteristics.
22. Potassium Sorbate
As one of the most prolific preservatives in the food industry, it is difficult to find an ice cream without potassium sorbate. However, it is not only recommended to avoid this chemical, it’s a necessity to eliminate it from our foods. The food industry and its scientists will parrot endless myths that potassium sorbate is not a health threat because of its safety record and non-toxic profile. This could not be further from the truth.
Food and chemical toxicology reports have labeled potassium sorbate as a carcinogen, showing positive mutation results in the cells of mammals. Other studies have shown broad systemic and toxic effects on non-reproductive organs in animals. No long term studies have ever been initiated on either animals or humans, so there is simply not enough evidence to theorize what could happen after years of ingesting this preservative. However, based on short-term carcinogenic and toxic effects, is it worth the risk to find out?
You’ll find it in: everything, but especially Ice-Cream.
MISTY'S PICK: need ice-cream? We love ice-cream...but we only make our own and we can do it in 5 minutes. But you have to have a Cuisinart Ice Cream Maker. It makes our lives happy. And Fresh. :) My ice-cream recipe is HERE.
23. Corn
We are at the point where all corn products, including fresh corn should be avoided. The percentage of genetically modified corn is just far too high. You will never know if you are actually consuming organic corn. Modified cornstarch, dextrose, maltodextrin, and corn oil should all be avoided. All are high in omega-6 fatty acids, which can promote inflammation, cancer, and heart disease. While your body needs both omega-6 and omega-3 fatty acids to perform at its full potential, most experts recommend an omega-6 to omega-3 ratio of 1:1–currently most Americans consume about 15-20 times more omega-6 acids than omega-3s.
ALTERNATIVE OPTION: You can buy NON-GMO SEEDS and grow your OWN CORN (non-GMO that dates back to 1845!) Click HERE for ordering information.
CONDENSED LIST and alternative names for each ingredient:
(For you to COPY/PASTE and put in your purse or wallet)
Acesulfame-K (acesulfame potassium)
Artificial Colorings of any kind, but especially RED
Artificial Flavor
Aspartame
butylated hydroxyanisole (BHA)
butylated hydroxytoluene (BHT)
Canola Oil
Corn (Modified cornstarch, dextrose, maltodextrin, and corn oil )
Dextrose
Enriched Wheat
Fructose
Monosodium Glutamate (MSG, natural flavoring, yeast extract, autolyzed yeast extract, disodium guanylate, disodium inosinate, caseinate, textured protein, hydrolyzed pea protein and many others.)
Natural Flavorings
Palm Oil
Parabens (methyl or propyl)
Partially Hydrogenated Oil
Polysorbate 80
Potassium Benzoate
Potassium Sorbate
Propyl Gallate
Shortening
Sodium Benzoate
Sodium Chloride (table salt)
Sodium Nitrate/Nitrite
Soy (including Tofu, Tempeh, etc)
Soy Lecithin
Splenda
Sucralose
Sucrose
Sugar
Trans Fat
Wheat flour
White flour, White rice, White sugar
ADDITIONAL INFO:
http://health.yahoo.net/experts/eatthis/8-ingredients-you-never-want-see-nutrition-label
http://www.wakingtimes.com/2013/03/04/20-ingredients-to-memorize-and-avoid-in-any-food-you-consume/
http://www.webmd.com/food-recipes/features/healthy-ingredients
