8 Healthy Sugar Alternatives > Going Back to Nature’s Best Alternative Sweeteners

Sugar is probably one of the hardest things to remove from our diets.  Refined sugars are in everything and causes numerous health problems that range from tooth decay to obesity to diabetes and to stress.  Some health professionals are calling on the government to add a ‘sugar tax’, much like alcohol and tobacco to curb the consumption of refined sugars.

Most refined sugars come from the sugar cane plant, which is a highly water intensive crop grown mainly under monoculture conditions across the tropics, most notably in India and Brazil.  These 2 countries alone account for over 55 per cent of global refined sugar production every year.  In the United States, the average American consumes 22 teaspoons of sugar per day. This is DOUBLE the recommend amount.  The average Brit is no better, consuming a shocking 1.25 pounds of sugar per week.  This is slightly lower than Americans, but not much better.

As consumers look for healthy sugar alternatives, they tend to seek out synthetic sugars like aspartame (which is now in just as many processed foods as refined sugars).  Other synthetic sugars such as acesulfame-K are also prevalent in today’s food supply chain.  However, what many consumers don’t realize is that both aspartame and acesulfame-K also come with their own problems and both of them have been linked to cancer.

So what are natural and healthy sugar alternatives?  What are the best alternative sweeteners that are not refined nor are synthetically produced? We only need to look at nature to find the best and most healthy sugar alternatives that also have great nutritional value.  Here are the top 8 healthy alternative sweeteners that you can try:

Best Alternative Sweetener #1 > Raw Honey

In addition to having a natural and organic flavour that best resembles refined cane sugar, raw honey is also used as a remedy for many ailments.  From digestion to allergies, raw honey has been proven to be antimicrobial, antibacterial and antibiotic, which makes it very popular in non-conventional medicines.  As well, raw unprocessed organic honey is also high in antioxidants, phytonutrients, carbohydrates, enzymes, amino acids, vitamins and minerals which make it the ultimate alternative sweetener to refined sugars.

Healthy Sugar Alternative #2 > Stevia

Many people have never heard of stevia even though it is was one of the most natural sweeteners in the world.  Stevia comes from a herb that is native to South America and is usually 300x sweetener than traditional refined sugar.  Having been used as a sweetener for centuries in Japan and South America, stevia is now the second most popular healthy sugar alternative in the world.  At one point, even Coca-Cola in Japan was ‘sweetened’ using stevia before they changed it to refined sugar or aspartame.  Stevia itself has absolutely no glycemic impact and no calories and is therefore suitable and safe for diabetics.  You can purchase both organic liquid and powder stevia from most stores now.

Best Alternative Sweetener #3 > Molasses

Although a by-product of the refined tabletop sugar production process, molasses makes it’s way as a healthy alternative sweetener because it is less refined and doesn’t have a negative environmental impact.  In addition, this heavy sweetener, also known as blackstrap molasses provides high levels of iron and calcium, which is very nutritional.  Molasses is sweeter than traditional tabletop refined sugar and is best used in baking.

Healthy Sugar Alternative #4 > Coconut Palm Sugar

Another great and healthy sugar alternative is coconut palm sugar which is produced from the sap of the coconut palm.  The palm is heated to evaporate the water content and then reduced to usable granules which is what you find in stores.  Having a low glycemic index, coconut palm sugar is also very low in calories.  The taste of this healthy sugar alternative is similar to brown sugar and can be used as a traditional sugar substitute for drinks, baking and much more.  The production of coconut palm sugar also has less environmental impact than sugar cane production too.

Best Alternative Sweetener #5 > Agave Syrup

There’s much controversy surrounding agave syrup and it’s weight in the alternative sweetener space.  However, pure and raw agave syrup from the agave plant (native of Mexico) can have many health benefits and serve as a great alternative sweetener to refined sugars.  Finding the organic dark colored agave syrup will serve you best and is great for adding to baking.  The same issues facing agave syrup also plague maple syrup, which are both plant based sweeteners. Stay tuned for more information as we dig a bit deeper into some health precautions and warnings in using these syrups on a daily basis.

Healthy Sugar Alternative #6 > Artichoke Syrup

Not readily found in stores yet, artichoke syrup is a great healthy sugar alternative.  Having a low glycemic index and exceptionally sweet yet natural taste, artichoke syrup is great for diabetics and people with candida-conscious diets. The active inulin in artichoke syrup has been found to aid in calcium absorption in the body in addition to improving digestion.  As well, the syrup is very rich in fiber which makes it a healthy sugar alternative.

Best Alternative Sweetener #7 > Lucuma Powder

One of the superfoods that is coming onto the market right now is lucuma powder which also doubles as a great alternative sweetener to traditional refined sugar.  Lucuma powder is sweet, fragrant and has a maple-nutty taste to it, so it definitely doesn’t taste like refined sugar (word of warning).  However, lucuma powder contains numerous nutrients that help our body function properly.  These include Vitamins B2, B1, minerals like iron, beta carotene, carbs, fibers and phytonutrients.  In addition, lucuma has lower sugar content which makes it great for breastfeeding women as well as diabetics.  Lucuma powder is a great alternative sweetener for baking as well.

Healthy Sugar Alternative #8 > Dates

Mostly recommended as a cooking or baking alternative to refined sugar, dates also pack a lot of nutrients, vitamins and minerals into your diet.  From fiber, oil, calcium, sulphur, iron, potassium, phosphorous, copper, manganese and magnesium (all essential for a healthy life), dates also aid in many health disorders such as constipation, intestinal diseases, heart problems, sex drive, bloating, abdominal cancer and weight gain.  In cooking and baking, dates also act as a binding agent for desserts, cookies, breads and other yummy treats.

As with anything in our diet, consuming moderate amounts of natural and healthy sweeteners is the key to a happy life.

Infographic on Breast Cancer Prevention

 
Every year, breast cancer claims one victim every 75 seconds globally.  It is the most common type of cancer in the world.  Every 29 seconds, a new case of breast cancer is diagnosed somewhere in the world, and more than 1 million women are diagnosed with this form of cancer along every year.

Not only that, but breast cancer causes 14% of cancer deaths in women, with more than 465,000 deaths annually around the globe.  Plus, nearly 4,500,000 women are alive today who have received breast cancer diagnoses in the last 5 years.
 

10 Ways to Prevent Breast Cancer

 
Here is a list of 10 ways that may help keep you from developing breast cancer.  It is not a guarantee that you won’t get breast cancer, but by following these prevention strategies, you may lower your oods of getting breast cancer and also improving your overall health.
 

Angeline Jolie: “I do not feel any less of a woman. I feel empowered that I made a strong choice that in no way diminishes my femininity.”

Sheryl Crow: “More than 10 million Americans are living with cancer, and they demonstrate the ever-increasing possibility of living beyond cancer.”

#1 | Exercise

 
Most people hate exercising or training but you just need to move more.  Take more walks with you dog or skip the elevator more often.

#2 | Maintain a Healthy Weight

 
A study found that women who gained 60 pounds after the age of 18 tripled their risk of developing breast cancer compared to those who only gained 20 pounds.  Even scarier was the fact that these women also seemed to have an increased risk of developing fast spreading types of cancer, not just breast cancer.

#3 | Eat More Vegetables

 
Colorful vegetables are full of carotenoids, an antioxidant that will fight cell damage by eliminating cancer causing substances.

#4 | Know Your Family History

 
By knowing your genetic risk, you are more likely to take the preventative steps necessary and to do the screenings on time.

#5 | Breast Feed Your Babies

 
Studies suggest that women who breast feed their babies for at least 15 months over their lifetime reduce their risk of breast cancer by 4 per cent.  It’s not much, but when it comes to life or death, it is a lot.

#6 | Eat More Omega-3 Fatty Acids

 
Omega-3s help fight inflammation and inhibit the growth of breast cancer tumors.  Foods that are rich in omega-3 fatty acids include nuts (like walnuts), oily fish (like sardines) and even ground flaxseed that can be added to your vegetable servings, smoothies or cereal every day.

#7 | Drink Green Tea

 
Green tea is filled with antioxidants. It can decrease the production of estrogen, a hormone which causes the breast cancer tumor to grow and it can also shut off blood supply to tumors. Green tea alone is like a three in one punch to beat cancer.

#8 | Think Twice About Taking Estrogen and Progesterone for Five Years or Longer

 
Prolonged use of combined hormone therapy can increase your risk of breast cancer.  So stop the pharmaceuticals unless absolutely necessary.

#9 | Watch Your Alcohol Consumption

 
Alcohol can affect estrogen levels in the body, which causes an increased risk of breast cancer in women.

#10 | Eat More Spices

 
Don’t be afraid of spices because the antioxidants in some spices such as turmeric can stop inflammation and inhibit tumour growth.

This infographic on breast cancer prevention is brought to you by PromoCode4Share.com.  Thank you!

Top 4 Foods for a Gentle and Safe Detox Program!

 
Did you know that a typical human is exposed to more than 2,000,000 toxins every day? Yes, read that again … that’s over 2 million toxins per day. From air pollution to plastics and from body care products to even the foods we eat, toxins are everywhere. Of course, many of these toxins don’t affect our daily routines, but over the course of days, weeks and years, these toxins will play a significant role in your health and well-being.
 
In order to get rid of these toxins, we need to detoxify our bodies. To many people, detox or detoxification is a scary process as many detox programs have bad side effects. Luckily, there are great foods and super foods that help us gently detoxify our bodies in a more natural way. Below are 4 foods for a gentle and safe detox.
 

 

Gentle Detox Food #1 > Detox with Wheatgrass!

 
Long considered a superfood (also check out our Just Add Good Stuff Wheatgrass infographic for nutritional info), wheatgrass is one of the best and safest detox foods in the world. This versatile detoxifier can be found at most grocery stores –OR- preferably, you can easily grow it yourself. You can purchase a wheatgrass growing kit from Amazon or from a local health food store. Add it to your cold pressed juice for optimal detox effects.
 

 

Safe Detox Food #2 > Detox with Cilantro!

 
Not many people know this, but cilantro is a great herb that also serves as a gentle detox super food. You can find many types of cilantro at the local grocery store (or you can grow it yourself in a herb garden). The versatility is unmatched as you can use cilantro by cooking it, juicing it or just eating it raw. Cilantro detoxifies the body by taking out mercury and other heavy metals, which is amazing. As well, cilantro also has many other antifungal and antibacterial properties that will fight infection and reduce inflammation in combination with detoxifying your body very quickly.
 

 

Gentle Detox Food #3 > Detox with Pectin Rich Foods!

 
This natural detox agent is found in many fruits that we already eat. From bananas and grapes to citrus fruits and apples, pectin is a perfect detox agent that is both safe and very gentle on your digestive system and body. Pectin itself aids in the removal of toxins and heavy metals much like cilantro. It’s best to incorporate pectin into your cold pressed juice or smoothie by adding natural and organic fruits versus pectin products which may be laced with other ingredients such as MSG.
 

 

Safe Detox Food #4 > Detox with Greens!

 
From chlorella to spirulina and from alfalfa sprouts to parsley, these types of greens detoxify your body and remove chelating heavy metals. Much like everything we promote at Just Add Good Stuff, adding greens into your diet is essential for a healthy lifestyle.
 
These are some of the best and safest foods to detox your body. Remember though, the key is also to limit the number of toxins that we drink and eat. So by eating well, we will reduce the amount of toxins that we need to get rid of in the first place!

Inflammatory Foods That You Should Watch Out For!

 
According to the World Health Organization (WHO), INFLAMMATION is the clear culprit in many chronic diseases that kill millions of people every year.  Some of these chronic diseases caused by inflammation include both heart disease and cancer.
 
An estimated 17.3 million people died of cardiovascular related disease in 2008 alone, while cancer caused over 7.5 million deaths during the same period.  Not only that, but millions more are diagnosed with debilitating and terminal diseases caused by inflammation each and every year.  The numbers are also increasing when it comes to deaths and diagnosis of inflammatory diseases, which is very scary.  In addition, what many people don’t know is that inflammation at the cellular level is also implicated in such health issues as food allergies, asthma, weight gain and premature ageing.
 
For our readers who are interested in the medical definitions of inflammation (which has changed dramatically even in recent years), you can visit the British Journal of Sports Medicine for some analysis.
 
Recent studies and research have now proven that by living a healthier lifestyle through good nutrition and fitness, we can reduce our risk of inflammatory diseases quite dramatically.  This includes reducing our risk of heart disease, premature ageing and cancer in addition to reducing our allergic responses and even asthma itself.  By eating more foods with anti-inflammatory agents and properties, we can now directly link that to a reduction in our body’s inflammation.  On the other front, by limiting and restricting consumption of inflammatory causing foods, we can also reduce our risk of inflammatory diseases in the same way.
 
Want to learn more about inflammation?  Dr. Joel Kahn, a cardiologist explains here.

Here are the 9 inflammatory foods that you should watch out for:

Inflammatory Food #1 > Sugar causes severe inflammation

 
Found in most processed and packaged foods and drinks, sugar is everywhere.  Not only does refined sugar increase your risk of weight gain/obesity but it also increases your chances of developing type 2 diabetes and metabolic syndrome.  Always check labels when purchasing processed or packaged foods as most soft drinks, fruit juices, baking aisle products and candy contain huge amounts of refined sugars.  They are often labeled under different names (not ‘sugar’) that include sucrose, sorghum syrup, maltose, golden syrup, fructose, dextrose and corn syrup.  Instead of consuming packaged products containing dangerous sugar that causes body inflammation, try eating healthy foods with natural sugar (but not too much).  These include various types of berries, fruits, dates and figs.  When cooking, try substituting inflammation causing sugar with molasses, stevia, agave syrup or honey.

Inflammatory Foods #2 > Dairy Products

 
More than half of the world’s population cannot digest milk.  Although we grew up believing that milk and other dairy products are extremely healthy, they actually cause inflammation throughout the body.  Dairy produces an inflammatory response to those who are intolerant as well as those that are tolerant to dairy (which many people don’t know) and this includes digestion problems, stomach discomfort, cramps, constipation, diarrhoea, hives, acne, asthma and skin rashes.  Dairy products that cause body inflammation are found in milk, cheese, yoghurt (obviously), but also in many cereals, cream sauces, cakes, crackers and even cookies, so watch out and always read the labels!

Inflammatory Food #3 > Red Meat and Other Processed Meats

 
A problem for those who are omnivores, red meat and other processed forms of meat cause inflammation.  From steak to lamb and from pork to other red meats, these inflammatory foods contain a molecule called Neu5Gc that stimulates an unwanted immune response after meat consumption.  This molecule triggers a chronic inflammatory response that has been directly linked to both heart disease and cancer.  In addition, both the American Institute for Cancer Research as well as The World Cancer Research Fund warn that any processed meats that have been chemically preserved, salted, cured or smoked can increase your risk of inflammation that causes colon, rectal, lung and oesophageal cancers.  Try limiting your red meat consumption and take out processed meats from your diet completely!

Inflammatory Food #4 > Alcohol

 
Unfortunately for some people, drinking alcohol regularly will increase the inflammation in your body.  This inflammatory response is usually seen in the oesophagus, liver and larynx … which may lead to cancer and tumour growth.  Try reducing your alcohol consumption, and in addition, try drinking green tea and other anti-inflammatory drinks to reduce inflammation.

Inflammatory Food #5 > Trans Fat

 
Not only does trans fat increase your unhealthy bad cholesterol, but it also promotes inflammation and insulin resistance.  The result?  An increase in heart disease and metabolic syndrome risk right away.  Because foods prepared with partially hydrogenated vegetable oils contain high levels of trans fat, stay away from them!  These inflammatory foods include such things as commercially baked foods, fast food in general, deep fried foods, vegetable oil, vegetable shortening and margarine.  Always read labels!

Inflammatory Food #6 > Vegetable Oils

 
There’s lots of misinformation when it comes to vegetable oils. On one hand, many people believe it is the healthiest form of oil while other say they are cancer causing.  We tend to believe the latter.  The ratio of omega-6 to omega-3 fatty acids in our diet can affect the level of inflammation in our body.  If we consume a lot of veggie oils like sunflower, cottonseed, grapeseed or safflower, we will have too much omega-6 fatty acids compared with omega-3 fatty acids.  The result is an increase in inflammation within our bodies.  They are also commonly used in restaurants as well as home cooking.  Replace omega-6 rich oils with types that have a better balance between omega-6 and omega-3 fatty acids such as extra virgin olive oil or macadamia nut oil.

Inflammatory Foods #7 > Refined Grains

 
Just liked refined sugars mentioned above, refined grains also promote the onset of cancer, diabetes and coronary disease caused by inflammation.  Remember that refined grains (versus natural grains) have been completely stripped of many good nutrients such as Vitamins and fiber, so you’re only consuming calories.  Refined grains include white flour, white rice, noodles, white bread, pastas, biscuits and cereals.  Try to reduce these or not even touch them.

Inflammatory Foods #8 > Artificial Food Additives

 
Inflammatory response is elevated when we consume foods with artificial additives or artificial coloring.  From MSG (seasoning) to aspartame (sweeteners), artificial food additives are most prevalent in pre-packaged and processed foods.  Try to cut down on these and prepare nutritious and fresh foods yourself.

Inflammatory Foods #9 > Feed Lot Farm Animals

 
Just like in vegetable oils, feedlot animals also have a pro-inflammatory high omega-6 to low omega-3 fatty acid ratio.  This is because many animals from feedlots are fed a typical grain, soybean and corn diet that causes inflammation.  Try replacing feedlot animals (if you eat meat) with free range options that contain higher levels of healthier omega-3 fatty acids.

As you can see from this list, eating a balanced, nutritious, plant based whole foods diet will help reduce your risk of inflammation.  This will in turn reduce your risk of many diseases including cancer and heart disease.

I’M VEGAN… AND I’M GLUTEN-FREE!

 
It’s unbelievable how quickly time flies by. It’s now been close to 7 months since I went vegan and 4 months since I’ve gone gluten-free. I must admit that I am and feel healthier than ever and I’m so grateful for the incredible support from strangers, friends and family. It’s an experience that has changed my physical and mental health, diet, fitness and general well-being. Plus, it’s been a lot of FUN! This blog post is just an update on where I am in my quest for optimal health and well-being, some of the health benefits I’ve encountered, interesting things I’ve learned in the past six months and your most favourite Just Add Good Stuff Series posts. My May update on going vegan is located here.

My Vegan & Gluten-Free Experience > Revisiting the 10 Original Personal Benefits

 
In May, I updated my followers on 10 unexpected personal benefits since going vegan and I’m really happy to report that all of those things are getting even better.

1. I continue to sleep a lot better… sometimes up to 6-8 hours a night (compared with 1-2 hours before this year)
2. I’ve had only 1 migraine all year (and that was due to drinking too much the night before!)
3. Allergies to pollen, temperature and altitude change have gradually decreased.
4. My body weight has remained constant. The myths about the lack of plant based protein sources and complete amino acids in whole foods is really, just a myth.
5. My body fat content continues to drop. Still healthy though but seem more ripped.
6. I still haven’t had to take a nap in the afternoon. I don’t get the extreme tiredness at all nor the sugar spikes and troughs through the day.
7. My teeth are still white.
8. My digestion is consistent and healthy.
9. I’m more patient and a lot less anxious and it seems to be getting even better
10. My skin is still clear of acne and my hair is growing back. How’s that for a health benefit!

5 More Unexpected Health Benefits

 
In addition to the previous 10 unexpected personal benefits, I’ve also noticed a few more health benefits of note. They include:

1. I’m more focussed. I’ve always been efficient and focused when it comes to work and decision making, but since I’ve gone vegan, I find that I am less easily distracted and can focus for longer periods of time. Because of that, I’m more efficient and can get more work done within a shorter time frame.
2. I’m more positive and grateful for my health. Going both gluten-free and vegan has given me a more positive outlook on my health and well-being. By knowing that I’m doing everything possible to reduce my risk of disease and inflammation, I’m also focussing on being more positive throughout all facets of my life. This is a great mental health benefit.
3. My skin is smoother and healthier looking. I used to get really dry skin but since I’ve gone gluten free and vegan, it has a more natural hue and is more ‘radiant’. This is probably because I have a good balance of essential oils, minerals and vitamins in my diet that keeps my skin healthy and hydrated. Plus, I don’t even use any skin moisturizer.
4. My instances of bloating and cramps has diminished significantly. After decades of abusing my body through bad diet, I believe my body needed time to readjust and rid itself of all the toxins and build-up of bad cholesterol, fat and undigested or semi-digested food. After 5 months of veganism, I hardly get any bloating or stomach cramps. I believe my body has fully adjusted to this new whole foods plant based diet.
5. I feel as though I can conquer any challenge and face any adversity in my life now. The mental focus, discipline, constant action and commitment to health, diet and fitness has taught me a lot about what I am capable of doing and being. This has been one of the most important life lessons that I will never forget from my vegan experience.

My Vegan Experience > 5 Interesting Things I’ve Encountered and Learned Since Going Vegan

1. More people are asking me how long I’m staying vegan and gluten-free for. I don’t know if they are assuming that this is just a diet or fad… or something temporary. I just laugh because going vegan and gluten-free has been about a lifestyle change for me. It’s learning about nutrition and fitness and making sure that I do everything possible to live a healthy and prosperous life. The things I’ve learned will stay with me for life… so I often respond by saying: “This was a one year experiment, but the results and interest in veganism will stick with me for my entire life.” I should honestly respond by asking them: “So how long do you think you will continue killing yourself through an unhealthy diet. How long will you continue to eat processed or packaged foods? How long will you continue to eat fast food even when you know it’s unhealthy for you.” But I’m really not that mean…

 

2. My favourite SUPER FOODS now include the previous 10 as well as chaga, pomegranate, asparagus, turmeric, cumin, cilantro and parsley.

 

3. About 5 months into my vegan experience, I started ‘slowing down’. I became more lethargic and ‘slow’ in physical activities and focus. My dietician told me that I was probably deficient in Vitamin B-12 which is usually only found in meats and dairy products. So, I self diagnosed myself as being Vitamin B-12 deficient and started taking a Vitamin B supplement every morning. The difference was night and day. I will be publishing an article about Vitamin B-12 deficiencies and some common myth and misunderstandings about this very soon.

 

4. Just like my self-diagnosed deficiency in Vitamin B-12, I was probably also deficient in Vitamin D. Again, a vegan and gluten free diet doesn’t really bode well for adding these two essential vitamins into my body. Therefore, the most natural form of Vitamin D is through sunlight. I get out more often just to get 5-10 minutes of direct sunlight every day. It’s awesome.

 

5. My vegan and gluten-free diet actually does NOT cost any more than my previous unhealthy diet. I eat less but eat more nutritional food. So yes, by volume, I’m consuming more expensive foods, but I’m also eating and drinking a lot less. There are very few ‘empty calories’ in my diet now.

Great Response to our Just Add Good Stuff Series

When I first started Just Add Good Stuff, I wanted to present information in various ways that would touch people differently. From visual images to summarized nutritional info and from catchy/edgy quotes to helpful statistics, here are the highly successful Just Add Good Stuff Series that I’m so proud of:

• INFOGRAPHIC Series
• RECIPE Series
• QUOTE Series
• NOBODY ELSE CARES Series
• TIPS FOR A HEALTHY LIFE Series
• JUICE BOOST Series

The Excuses Pile On…

 
In the past 7 months, I’ve heard hundreds of excuses from strangers, friends and family as to why they’ve never tried eating healthier or going vegan or adopting a fitness/training program. Some of these excuses include:

I don’t have time / I’m too busy
I don’t believe in veganism / Veganism is stupid
There’s no difference between conventional and organic foods… it’s just marketing
I’ve survived this long, so why change
Other people who eat meat survive until they are 100, so why can’t I
Eating healthy means I don’t need to exercise
I have a family so it’s not possible
I’ve got a full time job so it’s not possible
Eating just greens and whole foods is unhealthy

 
For me, making an excuse is just an easy way out. Maybe it’s because I don’t want to change or I’m too lazy, but making excuses for myself is no longer something I do.

In every decision I make, I take a different perspective and ask myself:

“How do it do this?”
“How do I make this change?”
“How do I make time”

 
You should also try it sometime.
 
 

A Valuable Lesson …

 
One of the most important life lessons in this entire vegan/gluten-free experience has nothing to do with eating well, exercising or learning about nutrition. On the contrary, the most valuable life lessons are how this vegan/gluten-free experience has taught me about:

Discipline
Taking Action
Self-Awareness
Dealing with Change
Commitment

 
Mastering all 5 of these skills will help in EVERY FACET of my life … not just health and fitness. People who make excuses and oppose change will likely never learn how to master these 5 skills. Going vegan will teach you and push you to the limit when it comes to these life lessons. Try it and see how well you do…

Safe Food Coloring Alternatives to Artificial Food Coloring

 
Artificial food coloring is in everything. From baked goods to packaged products, artificial food coloring has made its way into everything in our food supply chain. What’s scary is that artificial food coloring causes serious health problems in adults and children. The regulations around artificial food color labeling on foods is also very weak, which makes it difficult for any of us to decipher what is natural/safe and what’s unnatural/detrimental to our health.
 
Artificial food coloring (or artificial food dyes) is prevalent in many things that we eat and drink. The synthetic or unnatural ingredients used in food coloring is often unsafe for both children and adults. These artificial food dyes have been linked directly to multiple forms of cancer in adults in addition to behavioural problems and hyperactivity disorder in children.
 

 
In addition, the typical consumer, like you and I, are not properly educated on the health risks associated with artificial food coloring. In most cases, the names of the artificial dyes are meaningless (like yellow 5 which is derived for the tar of coal and blue 2). In other cases, packaged and processed foods just list colors without telling the consumer whether they are artificial or natural (in most cases, they are artificial). Blue 1 and 2 dyes are linked to cancer in many new studies and Red 3 dye causes thyroid tumors in rats. As well, it’s been proven that Green 3 dye causes bladder cancer and Yellow 6 dye causes kidney and adrenal gland tumors. All of these artificial food dyes are typical in both children and adult processed/packaged foods.
 

Artificial food coloring is found in so many things including:

Concentrated fruit juice
Condiments/sauces
Candy
Cheese
Fast food
Baked goods like bread, muffins, cookies
Gelatin esserts
Soft drinks
Low nutrient foods

How to make Natural Food Coloring Safe for Ourselves

 
We’ve got great news! If you are looking to ‘color’ your food, there are many natural alternatives to artificial dyes and artificial food coloring. All of these natural food colors come from plant based fruits and vegetables, so they are completely healthy, nutritious and organic (if possible). The natural food colors are safe for both children and adults, and likely, will not alter the taste of your food or dish (unless you want it to). The safe and natural food colors can be mixed to create new colors and in most cases, should not cause any allergies. These food coloring alternatives can be easily prepared at home too!
 

Here are some of the natural food colors from organic vegetables and fruits that you can experiment with:

Natural YELLOW Food Coloring > turmeric powder, yellow carrots, lemon zest, saffron flowers, bee pollen

Natural ORANGE Food Coloring > orange carrots, orange zest, carrot juice, pumpkin, papaya, cumin powder

Natural RED Food Coloring > red beets, chilli powder, strawberries and pomegranate

Natural PINK Food Coloring > beetroot, pomegranate powder and raspberries

Natural PURPLE Food Coloring > red grapes, organic red wine, red cabbage, purple carrots, purple potatoes, acai berry powder

Natural GREEN Food Coloring > spinach juice, wheatgrass, kale, swiss chard leaves, lime zest

Natural BLUE Food Coloring > blueberries and blackberries

 
* Images from Food Matters. Thank you!

4 Superfoods that Fight Prostate Cancer

Professor Robert Thomas, a respected oncologist at Bedford Hospital and Addenbrooke’s (which is part of Cambridge University Hospital), and his team conducted a 6 month human study involving over 200 adult males with prostate cancer.  The research and subsequent findings on foods that fight prostate cancer are now well documented.  Here are the 4 superfoods that may fight prostate cancer as outlined by this British research team.

 
The most common cancer in men in the UK and the United States is: prostate cancer.  Robert Thomas and his team in Britain did a 6 month human study that involved 203 adult men suffering from prostate cancer.  Their conclusion?  4 superfoods may help fight prostate cancer in men.  The 4 super foods include: green tea, pomegranate, turmeric and broccoli.

The Prostate Cancer Human Study

Dr. Thomas and his team split the 203 men into 2 groups.  The first group took a capsule each day with the target ingredients (pomegranate, turmeric, green tea and broccoli).  The second group took a placebo pill.  The British researchers used PSA (prostate specific antigen) as the specific gauge on the results of these superfoods on fighting prostate cancer cells.  Essentially, PSA is a protein that is produced by prostate cells which can be measured via a blood test.  Men suffering from prostate cancer have elevated and rising levels of PSA.  To make sure that the human study was conducted correctly, they used a ‘double-blind’ study method whereby neither the prostate cancer participants nor the doctors knew which capsules were being handed out to each participant.
 
The results were astonishing with the British team concluding that the four super foods certainly fight prostate cancer.  The health benefits of broccoli, pomegranate, turmeric and green tea were certainly evident in this study.  Obviously, further research should and can be conducted.  Another great conclusion is that the 4 superfoods that may fight prostate cancer have no adverse effects on the health or well-being of the participants and are considered extremely safe for consumption in moderate amounts every day.

 
 
Here’s more in-depth information about the prostate cancer fighting superfoods:
 

 

Superfood #1 that fights prostate cancer > Green Tea

 
Numerous studies have shown that green tea contains high levels of epigallocatechin-3 gallate, which has numerous health benefits.  The National Cerebral and Cardiovascular Center found that green tea reduces the risk of stroke amongst Japanese adults.  The extensive study involved adult males between 45 to 74 years of age.  In addition, the green tea superfood also benefits both memory and spatial awareness, according to the Third Military Medical University of Chongqing in China study.  Researchers from Tohoku University Graduate School of Medicine in Japan concludes that green tea reduces the risk of functional disability in old age too.
 

 

Superfood #2 that fights prostate cancer > Turmeric

 
Already featured in one of our juice booster ingredient lists, turmeric contains curcumin which helps suppresses head and neck cancer growth according to the UCLA Jonsson Comprehensive Cancer Center.  The Pennsylvania State University also concludes that turmeric along with cinnamon reduces the body’s negative response to high fat meals (that is, the body’s blood levels of triglycerides do not end up being as high as other people’s on high fat diets).  As well, turmeric superfood may correct cystic fibrosis defects according to the Hospital for Sick Children and Yale University School of Medicine.
 

 

Superfood #3 that fights prostate cancer > Broccoli

 
Broccoli contains 2 essential components: sulforaphane and myrosinase, both of which help fight prostate cancer and other diseases.  Broccoli’s sulforaphane may slow the progress of COPD according to the John Hopkins School of Medicine in Baltimore by raising the activity of a gene that protects the lungs against oxidative damage.  In addition, sulforaphane in broccoli may also prevent breast cancer according to the University of Michigan Comprehensive Cancer Center (as see in mice).  It can also protect us from arthritis according to England’s University of East Anglia.  The enzyme myrosinase found in broccoli has powerful anti-cancer and anti-prostate cancer properties too according to the University of Illinois at Urbana.
 

 

Superfood #4 that fights prostate cancer > Pomegranate

 
The University of California has identified components of pomegranate juice that helps prevent postate cancer metastasis (stops the prostate cancer from spreading quickly).  Also, pomegranate has benefits for dialysis patients according to the Israel’s Technion-Israel Institute of Technology in Haifa.  It was found that pomegranate juice can ward off complications for kidney disease patients by reducing cardiovascular problems and infections.  Lastly, pomegranate may also help reduce breast cancer growth according to LA’s University of California study which show that this fruit contains six compounds which stop the growth of hormone dependent breast cancer by blocking aromatase.
 
As you can see, the top 4 superfoods to combat prostate cancer also give us many other health benefits that are equally amazing.

The Big 8 NO-NO Ingredients NOT Found in True Organic Foods

 
We believe that there is already a fundamental shift in how we’re selecting food and reading labels. With so many GMO products on today’s supermarket shelves that contain little or no nutritional value, many of us are turning our attention to locally grown organic raw foods. This article explores the Big 8 NO-NO ingredients that are usually found in processed and packaged foods. These Big 8 NO-NO ingredients are NOT found in truly organic foods… so memorize them before shopping!

By law in both Canada and the United States, organic foods are NOT allowed to contain any of these Big 8 NO-NO ingredients. This is supported by the US Department of Agriculture. Here is the Big 8 that you should be aware of (in no particular order):

1. High Fructose Corn Syrup (or any derivative of high fructose corn syrup)
2. Preservatives (unless organic)
3. Aspartame
4. GMO Ingredients (genetically modified)
5. Artificial Growth Hormones
6. Artificial Coloring and Dyes (including Red 40 and Yellow 5)
7. Pesticides (that exceed a certain specified amount as per food type)
8. Finely Textured Lean Beef Trimmings (this is often referred to as ‘Pink Slime’)

 
These Big 8 NO-NO Ingredients are prevalent in today’s food industry and supply chain, making it extremely difficult for any of us to discern unhealthy foods from nutritious foods. For instance, most packaged foods and products contain some levels of preservatives, aspartame, genetically modified ingredients and artificial coloring. Then you add high fructose corn syrup that is in more than half of todays’ supermarket products. Meats, dairy and seafood are often contaminated with artificial growth hormones and fresh produce usually contains extreme levels of pesticides and heavy metals. One study noted that there are more than 400 chemical pesticides used routinely in conventional farming. Plus, produce and meats are also subjected to numerous growth hormones and antibiotics.
 
In addition, many of today’s packaged foods are processed, heated and filtered, which completely strips away all nutritional value. Western societies also increasingly import processed/packaged foods from developing nations that have fewer food regulations. In many cases, food processors in these developing nations hide the true ingredients or are mislabeled before heading to our supermarket shelves.
 
So what can we do to protect ourselves as consumers? The Big 8 NO-NO Ingredients are a warning. If you see any of these ingredients on labels or if you suspect that the food that you are buying contains contaminants, please do not purchase it! The best way to combat the Big 8 NO-NO ingredients is to purchase locally grown, raw, certified organic foods. This will ensure that you are getting unmodified, clean and safe food. By law, organic foods CANNOT contain any of the Big 8 NO-NOs … so double check!
 

What are your thoughts?

Hidden Sugar in Our Diet

Men between the ages of 20 to 39 eat more added sugars than anyone else according the new US Centers for Disease Control and Prevention. The added sugars are mostly found in processed and pre packaged foods. A lot of sugar actually comes from so-called ‘health foods’ such as jams, sauces and salad dressings and in many instances, most of us don’t even know that they contain sugar and are unhealthy for us. The hidden sugar in our diet is causing many health problems that include higher blood glucose levels, diabetes, stress, sleep disorders, weight gain, ADS and mood swings.

On average, the typical US male between 20 to 39 eats 335 calories of unhealthy sugars a day, while women consume less at 239 calories per day. What the US Centers for Disease Control and Prevention found were 2 things that debunked typical myths about sugar consumption in the nation.

Myth #1 | Two thirds of added sugar came from food (and not drinks)
Myth #2 | Most of the added sugar was eaten/consumed at home (and not on-the-go)

Here are the top 9 sneaky sources of hidden sugar in our diet. Remember that most of these hidden sugars have suitable alternatives that are healthier and sometimes much cheaper and tastier. The first step for all of us is the recognize these unhealthy hidden sugars in our diet that include:

Hidden Sugar #1 = Bottled Tea and Ice Tea

 
Much of the hidden sugar in bottled teas is high fructose corn syrup and cheap sweeteners, which has been linked to cancers and various health diseases. A can of Arizona’s Green Tea has more sugar than a Snicker’s chocolate bar! The same goes for many other bottled tea manufacturers that just pack on the hidden sugars which make these drinks addictive and sweet.

Sneaky Source of Sugar #2 = Frozen Dinners

 
Although they taste alright and will fill our stomachs for a period of time, frozen dinners, including the ‘lean and healthy’ ones contain unhealthy doses of hidden sugars. In order to replace fat and carbs, low calorie and lean frozen dinners actually pack on the hidden sugars and salts that are very bad for us. The Lean Cuisine’s Roasted Turkey Breast entre frozen dinner contains 7 teaspoons of actual sugar! Ouch.

Hidden Sugar #3 = Yogurt

This one will surprise a lot of us as yogurt seems to be a healthy breakfast or snack. Low in calories and high in protein, yogurt is often used as a great work out snack food. However, many of the fruit flavoured yogurts are pumped full of sneaky sources of hidden sugars. Even Yoplait’s Original 99% Fat Free line has more sugar than 1 pack of peanut M&Ms. Always go for plain organic yogurt with the least amount of sugars. Read the labels!

Sneaky Source of Sugar #4 = Wheat Bread

 
“Wheat” does not equal “whole grains”. Although whole grains are great for heart health, weight loss diets and to keep you full, products that are labeled as “wheat” are not always true whole grains. Both grocery stores and restaurants will serve whole wheat breads that do not contain whole grains. On the contrary, many of these wheat breads are full of hidden sugar and enriched flours, making them taste like whole grains, but are unhealthy. This sneaky source of sugar can be seen at Arby’s Honey Wheat Market Fresh sandwich breads. It’s not whole wheat as the first ingredient for this bread is enriched flour and secondly, two slices contains 15 grams of hidden sugar. That’s a lot of sugar!

Hidden Sugar #5 = Oatmeal

 
Natural oats that are unflavoured and unaltered are very healthy. Consuming oatmeal has been linked to cancer fighting/prevention, weight loss and a healthy heart. However, many processed and packaged oats and oatmeal contain lots of artificial ingredients including hidden sugar that just sneaks up on you. Take for instance the Cinnamon Roll Oatmeal Express by Quaker. This one little snack has as much sugar as 2 Pillsbury cinnamon rolls (which in itself, isn’t that healthy either because of the artificial preservatives, flavors and hidden amounts of sugar). A great tip to sweeten your oatmeal is to simply add antioxidant rich, naturally sweet berries.

Sneaky Source of Sugar #6 = Spaghetti Sauce

Many consumers are also surprised that spaghetti sauce is ranked in the list of foods containing the most sneak sources of hidden sugar. Processed and packaged spaghetti sauces often contain high levels of hidden sugar even though tomatoes are naturally sweet. This is often because the sauce is made from unripe tomatoes or parts/discards of tomatoes that are used in other packaged foods. Spaghetti sauces are also made from cheap vegetable oil, subpar ingredients and dehydrated veggies so hidden sugar is a quick and effective fix for food processors to disguise this. Francesco Rinaldi spaghetti sauce (like many others) lists sugar as the second ingredient in their spaghetti sauce which is about 3 teaspoons in each serving. A healthier alternative is to make your own spaghetti sauce from your own organic tomatoes and spices or to choose even Ragu’s Tomato Basil spaghetti sauce which doesn’t contain extra hidden sugar.

Hidden Sugar #7 = Salad Dressing

Many packaged salad dressings contain high levels of refined sugars in order to come up with the flavors, preservatives and texture of their sauces. From blue cheese to ranch, all of these salad dressings make your healthy salad unhealthy. Not only that, but the ‘low-fat’ salad dressings are evil too as they take out the fat and instead, add sugar in its place. The Sun Dried Tomato Vinaigrette by Ken’s contains more sugar than a regular scoop of ice cream! Not only that, but it also has lots of food starch. So eating this salad dressing will give you 12 grams of hidden sugars plus starch which causes your blood sugar levels to spike. No good!

Sneaky Source of Sugar #8 = Fruit Jams and Spreads

 
Many people think that jams and jellies are a better alternative to butter or cream cheese. However, the hidden sugars in these types of foods is shocking. As an example, Smucker’s uses 3 different types of sweeteners and hidden sugars in their classic Strawberry jam! The main reason why they do this is that none of the ‘sugars’ will appear as the first ingredient on their label. The fruit becomes the #1 ingredient as there is more fruit than any of the 3 hidden sugars alone. That’s just sneaky, but it’s used by many food processors. The alternative is the Polaner’s All Fruit spreads because is unadulterated and contains no added hidden sugars. Or you can make your own spreads!

Hidden Sugar #9 = Asian Sauces

 
From sweet and sour pork to teriyaki to sesame, these Asian sauces in North America are packed with hidden sugar. Some of these sauces also contain unhealthy amounts of both corn syrup and high fructose corn syrup (you can tell by the ingredients that end in “-ose”). Also remember to check the serving size, because most of the Asian sauce labels recommend less than 1 tablespoon per serving, which as we know is not nearly enough for any small portion.

US non-GMO & Organic Shopping Guide for Consumers

 
Healthy Family just released a partial list of non-GMO brands and organic products in a chart format in May 2013. Below is the shopping guide for consumers looking for US non-GMO and organic products.

As you can see from this chart, both Peapod and Whole Foods Market feature the widest range of organic and non-GMO product brands in their stores. The only 2 non-GMO brands that are missing from these two stores are private label products only. The next closest is Super Valu stores that also include Acme, Albertson’s, Bigg’s Club Foods, Farm Fresh, Hornbacher’s, Jewel-Osco, Lucky, Shaw’s/Star Market, Shop ‘n Save and Shoppers Food & Pharmacy. Safeway comes 4th on the list of non-GMO organic brand products supplied and it includes Carr’s, Dominick’s Finer Foods, Pack ‘n Save, Randall’s, Simon David, Tom Thumb, Pavillion’s and Von’s.
 
The worst supermarket chains for carrying organic non-GMO brands and products are Super Walmart, Meijer Foods, Super Target, Super Kmart and Kroger. It must also be noted that Trader Joe’s falls at the bottom of the list, but they supply many of their own private label organic and non-GMO brands.
 
For more information, please visit www.healthy-family.org today.