When choosing foods to feed your family, you have but two choices, whole, fresh, nutrient rich food or processed, chemical rich, nutrient deficient food. Processed foods do not occur naturally in the environment. Some are extracted from whole foods through the use of harsh chemicals transforming them into harmful substances and some are man-made. Whole organic foods grown in the environment without the use of toxic chemicals, such as pesticides, are what our bodies are designed to thrive on.
A balanced diet should consist of primarily whole fresh foods with as little consumption of processed foods as possible. Food labels can be deceptive so when choosing a product that contains a label, be sure to read carefully and keep in mind some of the information provided below.
Hydrogenated oils: The process of hydrogenation is the conversion of an unsaturated fatty acid to a saturated fatty acid by the addition of hydrogen atoms. When this process is not fully completed, the fat is known as a partially hydrogenated fatty acid. The result is the conversion of liquid oil to a semi-sold fat which serves food manufacturers well since these fats are cheap, don’t spoil and result in a longer shelf life of the food products containing them. These hydrogenated oils are known as trans-fats and are associated with such health risks as increased risk of Type 2 diabetes, decreased immune function, childhood asthma, obesity, cancer, heart disease, high cholesterol, hormonal imbalance and liver disease to name just a few. We certainly don’t want to exclude the fact that consumption of these fats replaces the presence of essential fatty acids (healthy fats) in the body which reduce inflammation, lower cholesterol, contribute to proper brain function, blood circulation and immunity. Healthy essential fatty acids (Omega 3 and Omega 6) can be found in walnuts, flax seeds, hemp seeds, avocados and fresh fatty fish such as salmon and sardines. Fish oil supplements are also a great way to get the good fats in your diet when your always on the go.
Trans fats have a negative impact on human health, especially the health of our children, and should be avoided at all times. Almost all prepared food contains these unhealthy fats unless the label specifically states “expeller pressed”, “unrefined oil” or “no trans fat”. The best way to avoid these fats is to consume fresh whole foods and use a first cold pressed, extra virgin olive oil for cooking.
Refined Sugar: The metabolic difference between fructose (the natural sugar found in fruit) and refined white sugar is that the body converts fructose to glucose (the body’s primary energy source) at a much slower and healthier pace than the un-natural refined sugar that is converted immediately, rapidly spiking insulin levels. This can contribute to the body’s inability to properly control insulin leading to such diseases as obesity, Type 2 diabetes, kidney disease, weakened immune system, candida and cancer. Otto Warburg won two Nobel prizes for his research that states that the primary cause of cancer is “ the replacement of the respiration of oxygen in normal body cells by the fermentation of sugar”. Replacing refined sugars, which are often hidden in food labels but are almost always present, with fresh fruits and whole food snacks such as nuts and seeds, soy, rice or whole wheat crackers is a much better healthier option. When reading labels, there are a multitude of references for refined sugar such as: high fructose corn syrup, corn syrup, corn syrup solids, brown sugar, evaporated cane juice, white sugar, invert sugar, juice concentrates, hydrolyzed starch, fructose, dextrose, sucrose, lactose, maltose and glucose. Remember that ingredients are listed in order of their proportion in the food and manufacturers may use a mixture of these ingredients so that there appears to be less “sugar” in the preparation than there actually is. Again, the only way to be certain that you are avoiding added and hidden sugars is to buy, prepare and serve fresh, whole foods for yourself and your family. The addition of healthier sweetner alternatives to your cabinet can be beneficial when you need a natural food sweetner alternative to table sugar: stevia,Agave, Amber, Wild, 16oz (raw, certified organic).
Aspartame: Found in many diet snack foods and beverages such as soda, gum and low –carb food products, aspartame is a widely used artificial sweetener. It is well documented that aspartame is a neurotoxin or excitotoxin, that causes permanent damage in the body by the overexcitement of nerve cells. Research shows that aspartame can cause brain lesions, reproductive disorders, migraine headaches, Alzheimer’s disease, obesity and nerve disorders. By breaking down into harmful chemicals, such as formaldehyde, aspartame is highly toxic and dangerous to humans although this matter is highly debated. The use of artificial sweeteners of this kind also contributes to obesity by replacing the natural sweetness of fruit and vegetables with the taste of refined carbohydrates. There are much safer herbal sweeteners available in health food stores such as Stevia, which can be used in baking or to simply sweeten your tea and has no side effects.
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High Fructose Corn Syrup: Another highly refined sugar, made from refining corn and extracting the sugars, is high fructose corn syrup. This is no longer a healthful whole grain corn, as it is taken out of its natural form and processed into an unnatural ingredient that is detrimental to human health. The consumption of high fructose corn syrup (and similar refined sugars) promotes obesity by replacing healthy fibrous foods with processed nutrient deficient foods that are high in these refined sugars, trans fats and food additives. This behavior leads to the deterioration of the endocrine system resulting in diseases such as type 2 diabetes, heart disease, digestive problems, weakened immune system and cancer. Children are especially susceptible to the marketing of these foods. It is invaluable that parents limit or avoid all foods that contain refined sugars, like high fructose corn syrup, and replace them with low sugar, nutrient rich whole foods that will insure maximum physical, mental and social development and provide them with the energy needed for interactive learning and play.
MSG: Monosodium Glutamate is a food additive primarily used as a preservative and for taste enhancement. MSG is not only an allergen for many but an excitotoxin which overexcites nerves causing permanent nerve damage. The ingredient that causes many of the allergic reactions in people with MSG sensitivities is free glutamic acid which has been shown to kill brain cells and cause endocrine disorders in laboratory animals. MSG is usually found in pre-packaged foods where there is also a tendency for high refined sugars and other preservatives. It is often hidden on food labels as: glutamate, glutamic acid, calcium casienate, sodium casienate, textured protein, hydrolyzed corn gluten, hydrolyzed protein, yeast nutrient, natrium glutamate, yeast extract, autolyzed yeast extract, or hydrolyzed vegetable protein. There are also other ingredients that can further contain MSG and you can find these at: www.truthinlabeling.org
White Flour: Refined white flour is present in most baked goods such as cookies, crackers, pasta and pastries. The danger of this refined white flour is that it strips the body of essential vitamins and minerals while at the same time promoting diseases such as diabetes, obesity and inflammatory disorders. Studies have also shown that the chemical alloxan that is used to make the flour appear more appealing actually destroys beta cells of the pancreas. Unfortunately, most children who are quite fond of the processed flour products are at increased risk since they are replacing the essential nutrients necessary for proper growth. Kids need nutrients in order to prosper physically, mentally and emotionally. It is as simple as that. By avoiding refined white flour products and replacing them with whole grains, fruits and vegetables, you will contribute to their proper development and help them to thwart disease later in life. When purchasing healthier bread and snack options be sure to read labels and look for whole grain products like whole grain wheat flour or unrefined whole grain oat, millet, barley and rice flours. Yeast free products are also widely available and a much better choice than products containing yeast which can contribute to an imbalance in intestinal flora.
Red Meats: Studies have found that there is an increased risk of colon cancer with the consumption of red meat and that the sodium and saturated fat content contributes to arteriosclerosis and heart disease. Also, red meat contains contaminants like pesticides, heavy metals, antibiotics and hormones that are absorbed into the human body through consumption of the animal fat wreaking havoc with the endocrine system. Red Meat also contains arachidonic acid, which is an essential fatty acid that contributes to the production of inflammatory hormones. This can and will contribute to the proliferation of inflammatory diseases such as arthritis, heart disease, asthma, psoriasis, eczema, migraines headaches, etc). Much of the time, these animals are raised in an unhealthy environment, unable to roam free and graze on grass and are fed unhealthy feed that contains many unfavorable chemicals. Essentially, we eat what they eat! There are many healthy alternative sources of animal protein like wild fish and free range chicken that can also be incorporated into a healthy lifestyle. Also remember that in addition to animal source proteins there are delicious plant based and vegetable proteins like soy, spirulina and rice based proteins. If you are a red meat consumer, make sure that you choose a meat that is free of antibiotics and hormones. Free range organic meat, preferably leaner cuts such as flank, round or rump are healthier options than the fattier cuts like T-bone, porterhouse, rib, pork chops and ham. Limit your consumption to no more than one 4-5oz serving per week.
Sodium Nitrite: Sodium nitrite is primarily used to cure meats and is found in almost all packaged meats. It is present in deli meats such as: ham, bacon, bologna, hot dogs, corned beef, pepperoni, sausage, some smoked fish and meat spreads. It is even found in some of the meats in canned soups! It is a color fixative (used to create a red color) and also used to protect against the growth of the bacterium that causes botulism. It is the combination of salt that gives it a characteristic flavor and also helps promote shelf life. Sodium nitrite has many associated health problems and therefore it is favorable to stay away from these processed meats altogether. First, the high salt content is an unhealthy factor but it is also the presence of nitrosamines which are formed when the nitrites react with proteins in either the foods that are eaten or in the digestive tract. Nitrosamines are proven to be dangerous carcinogens (cancer causing agents) and are known to negatively affect a number of internal organs, increasing cancer in the liver, colon, lungs, and pancreas. When shopping for sandwich meat, look for the label to read “nitrite and nitrate free”. These healthier options can be found in health food stores and in some of the “natural” sections of supermarkets.
Our children are precious beings and in the earlier stages of life rely on their families to make appropriate decisions regarding their health and nutrition. Parents lay the nutritional foundation for their children essentially determining their health in adulthood. By creating a healthy lifestyle for themselves and their families, parents are teaching their children to foster good nutritional habits for years to come. Just as children are taught the essential tools needed throughout life like math, reading and writing, they need to be taught the most essential of all, the tools of holistic health; love, appreciation and care for their own physical, mental and emotional wellbeing.
Taking a multiple vitamin and antioxidant everyday is a good foundation for better health. Always try to eat a balanced diet and not rely on health supplements but make them an intregal part of your diet.
Resources:
Adams, M. (July, 2004) Food manufacturers hide dangerous ingredients in everyday foods by using confusing terms on the label. www.naturalnews.com
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