Is my dinner genetically modified?

Photo courtesy of www.thesustainabletable.org

Advances are continuously made in science, and in the food industry, there are no exceptions.  Food scientists have been trying for years to produce crop species resistant to bugs and other diseases to increase the food supply and the ease at which food is produced.  One of the main ways of doing this is with genetically modified crops. I remember working on a public relations project in support of GM corn back in college.  It was then, more than 10 years ago, that GM foods were just starting to come to the market, along with the skepticism and questions.  Are genetically modified foods safe? Are they worth the effort? Will the average consumer be able to tell the difference? etc……

Basically, a GMO (genetically modified organism), according to The Institute for Responsible Technology, is the result of a laboratory process of taking genes from one species and inserting them into another in an attempt to obtain a desired trait or characteristic, hence they are also known as transgenic organisms. This process may be called either Genetic Engineering (GE) or Genetic Modification (GM); they are one and the same. Currently commercialized GM crops in the U.S. include soy (91%), cotton (88%), canola (88%), corn (85%), Hawaiian papaya (more than 50%), zucchini and yellow squash (small amount), and tobacco (Quest® brand). About half of the sugar beets grown for sugar in 2008 were GM and current projections are that about 90% grown in 2009 will be GM.  (Information from www.nongmoshoppingguide.com.  For more information on GMO’s please visit this website).

But is it safe? According to this website, GMO’s have not been proven to the safe as food for humans. [The biotech industry will obviously disagree].  Allergies in humans and damage to animal organs who are fed GMO’s are commonly reported side effects. However, little research has actually been done on GMO’s, so this information is limited.  However, The American Academy of Environmental Medicine (AAEM) recently stated that GM foods pose a “serious health risk” and should be avoided. Most European countries agree, and at least 174 regions, more than 4,500 councils and local governments have declared themselves GM free.

So, what can you do? Until the research is conclusive and public, try avoiding GMO’s by buying organic produce, especially for those crops listed above (soy, cotton, canola, corn & papaya).  This requires a bit more label reading, since soy and canola or rapeseed are commonly found in processed foods in the form of oils.  Also, look for labels that state organic or non-GMO.  For produce, look at the little numbers on the sticker. If it starts with a “9” – great! It is organic. By law, organics cannot include GMO’s.  If it starts with an “8” – put it back, it is GMO.  Produce starting with a “4” is conventionally produced, likely with pesticides. It’s your choice.  To make things easier, the Institute for Responsible Technology has produced a shopping guide that you can download from their website, www.nongmoshoppingguide.com.  Bring that with you, along with the Dirty Dozen Shopping list produced by the Environmental Working Group, for the safest produce.

You can also take things a step further and eat less processed foods. Processed Foods contain dozens of ingredients and additives that were made with the help of genetic engineering because many are made with soy and corn derivatives.  Eating fewer processed foods, and more whole foods, will benefit your entire body, providing more nutrients and “bang for your buck” anyway, so this is a smart move.

Take pride in your food. Your body deserves the best!

Starting out the new year right!

(SIGH!) The Holiday season is officially over and a new year has begun! You have new goals, new ambitions, and this year you SWEAR you will lose 10LBs, eat healthier and work out more.  So now what?

If you didn’t have the chance to follow my 12 Days of Christmas Healthy Holiday Challenge, take a look at the entries now for some great advice on how to live a healthier life. You can take each challenge one day at a time or do it for one week, then start the next one.   For example, the first week, drink lots of water to help detox from all the holiday parties, then concentrate on eating more greens, vegetables, sweet vegetables, etc.  Instead of dieting, commit to following this plan as your New Year’s Resolution.

New Year Expectations and Desires

Often as a new year rolls around, we reexamine our lives and ask ourselves, what am I doing with my life?  Asking this question allows us to reevaluate where we are, where we want to be, and how we can get there. It is an essential question to life and the answer leads to accepting and creating new challenges or roles for the year to come.

For some, however, the real challenge is actually recognizing what is desired from life.  The thought of this may bring up nervousness, anxiety or restlessness, as we struggle to figure it all out.  Desire is a tricky thing because it is often cast aside as a needless or bothersome hunger, but in fact, desire is what keeps our hearts beating and guides us on our journey through life.  John Eldredge, author of “Desire,” writes, “ Your existence has deep meaning. Yet for most of us, it remains hidden, shrouded, buried beneath all the other pressures and demands and busyness of life. But it doesn’t go away.”  Too many distractions (whether intentional or not) take us away from our desires – and from fully communicating with ourselves. Too many distractions distract us from ourselves and leave us feeling unfulfilled and always wanting more.

Suppressing our desires or not trusting ourselves often leads to insomnia, restlessness, and the overwhelming feeling to take on others expectations instead of our own.  On a longer basis, this can lead to anorexia, bulimia or other mental disorders rooted in trying to be someone you are not and finding comfort in another existence.

As your hold back your emotions or desires, you may also experience dry mouth, especially on the tongue, as you become less able to speak your mind and communicate. From a Chinese Medicine perspective, this indicates a lack of communication between the Kidneys and the Heart. The Kidneys are your center for honesty and trust, but also harbor fear when unbalanced. Not expressing your desires puts stress on the kidneys and creates this fear. To help calm your mental or emotional state, Chinese Dietary Therapy recommends eating lotus seeds or drinking lotus flower tea, which will also help reestablish Heart-Kidney communication or balance.

Every piece of life is woven together, so working on your desires is just as important establishing a healthy diet or exercising.  If you don’t have an answer to what am I doing with my life or you don’t like your answer, then make 2010 all about finding it out!

Photos courtesy of Wikipedia.org

 

On the twelfth day of Christmas, my body said to me … “ Take some to pray or meditate please.”

Feeding your soul is as important as feeding your body.  If you follow the true meaning of Christmas, then today is a special day for you, rooted in spiritual meaning and splendor. Take the time to pray or think about what this day means, and try to carry that meaning on to tomorrow. If Christmas for you is instead a holiday of giving, family and gathering, then meditate upon this symbolic holiday and celebrate the goodness of humanity. Either way, take a spiritual time-out today and nurture the desire within your heart, reflect on your blessings and be grateful for the life you lead – a life that is now, after these 12 days of Christmas, one step closer to the health you are seeking and deserve.

Carry these 12 tips with you to 2010, practicing them as often as possible.

HAPPY HOLIDAYS!

On the tenth day of Christmas, my body said to me… “Exercise regularly.”

Just as much as the body loves to relax (see day 5), the body loves to move.  Your body is at its peak or healthiest when you give it appropriate physical activity.  But sometimes, we dread exercise, especially going to the gym when it is 15 degrees out!  But, you don’t have to go to the gym to get exercise.  Find an exercise or two you love to do that can be done at home.  For example, you could go out in the snow and play touch football with the kids or with friends, put on a yoga or pilates DVD (ask for one for Christmas), or pick up the pace at the mall while doing last minute Christmas shopping!  Start by doing one lap and taking note of all the stores you want to go to, then do your shopping.

Exercise offers so many choices – it’s simply up to you to choose which style of movement excites you. Your heart will thank you, your soul will be gratified, your limbs will be more fluid and you’ll sleep better at night. You will also make better food choices, and work off some of the not so good choices!

Photo taken from About.com

Don’t wait until New Year’s Day to get started on an exercise plan.  Start now and end 2009 with a bang (or sweat).  If you do want to make a New Year’s resolution to work out more, check out the partner links on the side of this blog, where I list some people who can help you out.  For instance, sign up with a personal trainer at Accelerate Performance Fitness, join Real Body Bootcamp, or stay motivated with Step it Up with Steph online! If you are not in the NJ area, then do a search for your own local resources and motivators.

On the ninth day of Christmas, my body said to me… “Spend time with those you love please.”

The holidays are all about spending time with loved ones, but that is often forgotten in the hustle and bustle of shopping, wrapping and cooking. Take the time today to appreciate your family and friends. Arrange a nice family dinner, go out to lunch with a friend, or call someone on the phone.  Enjoy the sense of peace and unity the holidays can bring.  Nurturing your relationships is just as important as nurturing your body.

My husband, dog and me. Happy Holidays!

On the eighth day of Christmas, my body said to me… “ How about some self care today please.”

Sure, it’s important to watch what you eat, but it is equally important to schedule in some self-care each day. Taking the time to brush your teeth, dress nicely, clean the house, go to the spa or get enough sleep is critical to good physical, emotional and mental health. Studies have shown that people who get less than 7 hours of sleep per night have more difficultly functioning throughout the day, and make poorer diet choices. Lack of sleep and energy can cause us to reach for more sugary snacks and caffeine to keep up going. Similarly, unhappiness or stress can contribute to a poor diet or overeating. 

Photo courtesy of Woodhouse Day Spa, Montclair NJ

 Give yourself the gift of self-care today. Book a massage or pedicure, read a good book, or just light a candle, put on some music and sit for a few minutes. The holidays can be a hectic time with visitors, food, parties, shopping, etc., so you deserve some rest and relaxation even more!  

If you haven’t completed your Christmas list yet, ask for a self-care day!  Nothing lifts you out of the winter blues better than pampering and luxury.

On the seventh day of Christmas, my body said to me… “Less junk food, meat, dairy and sugar please.”

Me preparing a plate of cupcakes for a celebration

It’s hard, especially during the holiday season, to avoid the plethora of delicious sweets and cookies set before us. I’m having a hard time as I near the end of a long pregnancy and just want to eat all the Christmas cookies I am baking! But it goes without saying that consuming less junk food and sugar greatly benefits your health, as does less meat and dairy (refer to Day 6).  Additionally, the less junk food you eat, the more room you have for leafy greens, whole grains and other beneficial calories.  On the flip side, eating more of these healthful foods will help you to crowd out the junk foods, since there is only so much you can eat!

Your first line of defense begins at home.  In this last week before Christmas, stock up on healthful foods like vegetables, fruits, nuts, whole grains and nuts, and don’t buy sugary processed products.  Put the healthy foods front and center, so they are the first things you “eye” when you get hungry or want to munch.  Set yourself up for success and you will help yourself keep off those unwanted holiday pounds.

 You also need a good defense plan for holiday parties. Check out my blog post on How to Stay on Track This Holiday Season for ideas and tips on how to avoid holiday temptations.

On the sixth day of Christmas, my body (and the earth) said to me… “Veggie protein too please.”

Cutting back on your meat consumption could possibly be the best thing for your body and for the environment. Studies have shown that eating less meat has a profound effect on heart health and the overall health of any individual.  Additionally, the UN has warned that the raising of animals for food makes up about 18% of greenhouse gases, contributing to global warming.  That’s not to say we all need to go vegetarian, but eating vegetarian meals 3-4 times a week is a practical compromise for those who love meat.

Photo courtesy of Whole Foods Market

Start today by choosing vegetarian meals to keep you going strong throughout the day. For breakfast, eat whole grains like oatmeal with some walnuts and cinnamon.  Then, prepare dinner by prepping a hearty bean chili in the crock-pot or slow cooker before you leave for work.  I love crock-pots in the winter because you don’t have to do much work. Just pour the ingredients in and go to work. When you come home, it will be like someone cooked for you!  Make yourself (or buy if you have to) a hummus and veggie sandwich for lunch. Almost every sandwich place has vegetarian options. Serve your sandwich with a green salad or a side of vegetarian minestrone soup.  In between meals, snack on healthy and hearty foods like vegetables dipped in guacamole, whole grains or whole grain crackers with a cup of soup, or trail mix.

Other sources of vegetarian protein you might want to experiment with are: tofu, tempeh (both fermented soy products), beans & legumes like lentils, chick peas, black-eyed peas and aduki beans, nuts, and whole grains like quinoa (a complete protein).

Want more ideas? Email me at caryn@appetitesforlife.com for vegetarian recipes or a sample vegetarian meal plan.

On the fifth day of Christmas, my body said to me… “Eat more leafy greens please.”

Get festive this holiday season by adding a little green to your plate!  Leafy greens are the #1 missing food from the Standard American Diet, and by not eating them, you are missing out on a lot! Many people don’t know what to do with them, how to cook them or realize that there are more greens out there than just romaine lettuce and spinach!  As my clients know, including greens in your diet is essential to good health, better energy and better digestion. Greens, such as kale, collards, turnip greens, escarole, broccoli rabe, are nutrient powerhouses, loaded with Vitamins A, C, E, K, magnesium, calcium, iron and more.  And these greens actually help to “green” your body by helping to remove toxins and heavy metals from your system. I can’t think of a better holiday present to give your body!

So today, as you prepare your meals, try to include a bit of green in every dish. It’s easier than you think! You can start your day with a spinach and feta cheese omelet.  At lunch, have a vegetarian stir-fry for lunch with colorful vegetables and greens like bok choy and cabbage (serve with brown rice to get your whole grains in too!), or go Italian and order white bean and escarole soup – one of my favorites! For dinner, prepare my simple lemon kale (click here for recipe), and serve alongside chicken and mashed sweet potatoes (see Day 4 for including more sweet vegetables in your diet).  You can also start your meal off with a gorgeous salad with arugula and mixed greens.

Take this one step further and leave Santa some steamed greens instead of cookies this year! He will appreciate the midnight energy boost

Want more ideas? Check out this useful article http://www.associatedcontent.com/article/2349860/dark_leafy_greens_add_to_your_diet.html?cat=5