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Fill’er Up

Ever wonder why a fast food burger is so cheap when it claims to be “real meat”? Or why you may always feel so sick when you eat certain foods?  And what exactly is soy lecithin or cellulose gum?

The World Of Fillers
The food industry has seemed to perfect an efficient way to produce high quantities of food at a very low cost. They have developed food fillers – additives in processed foods that healthy_unhealthyoffer dietary fiber or some other non-nutritive purpose to help bulk up the weight of food with less expensive ingredients. This is often the case in the meat processing industry with products like hamburgers and sausages and is also found in packaged goods. In many cases, it does not involve the interest in the health of the consumer.

There has been a growth in curiosity about food fillers since the wide-spread McDonald’s pink goo debacle (more info here: http://huff.to/1asIo8a). All of the rumors and hype around the content of McDonald’s food by consumers forced McDonald’s to create a rebuttal and openly expose their food preparation process (not sure the final product is much more appealing than the pink goo 😉

There are generally two types of fillers:

Non-meat fillers
These fillers are often made up of starchy, high carbohydrate binders that have low nutritional value and include fiber additives like wheat, corn, flour, cottonseed and cellulose fibers from bamboo and other plants. They tend to include maltodextrine, a processed food additive made from starch and can include soy proteins.

Meat Fillers
You’re gonna love this one. Many types of filler in the meat industry are composed of MDM – mechanically deboned meat – or, in other words, pieces of the left-over animal carcasses that are not typically ingested. You will mostly find these fillers in poultry meat (mostly poultry in shapes or solids like chicken nuggets and deli meat – not fresh, whole chicken breasts in the package).

Extenders
These fillers are used to extend the meat further (ie. hamburgers) and typically contain more protein. Ingredients usually include soy proteins, yeast, plants, etc. You might find a little cereal, a little blood, some internal organs ….no, I’m not making this up. Think SPAM. Didn’t you always wonder what was in that little can?

So What Do We Look Out For?
Our Americanized food often contains these fillers and hides them in the ingredient lists of packaged food with names we don’t recognize or comprehend (I am often perplexed myself!). What to look out for:

  • Typically, if you can’t pronounce or recognize the name of any ingredient in an ingredient list on a package, you should try not to consume it. Mystery ingredients are often fillers.
  • Foods formed in shapes (nuggets, dinosaurs, sticks) are often the culprit of fillers.
  • High-fructose corn syrup = not good. It can turn a normally healthy food into a not so healthy food and is often accompanied by other cheap and processed ingredients.
  • Artificial colors or flavors – not so much. These are “non-food” ingredients.
  • Soft drinks, including juice, soda, diet soda, etc…do not offer much nutritional value and are often comprised of just sugar and artificial ingredients. Even 100% juice removes the beneficial fiber.

It goes back to the same premise – Try to eat organic, whole foods and avoid processed and fast food when possible.

Healthcare Management Degree Guide recently completed a comprehensive research graphic called “Food Isn’t Food Anymore: The Frightening World of Fillers”. It’s a helpful resource in identifying what to look out for in food labels. It’s worth looking at the easy to read graphs: http://www.healthcare-management-degree.net/food-fillers/

How do you keep a tab on what ingredients to look for when shopping? Hint: I added a “Food Notes” onto my phone so when I food shop, rather than spin my brain on remembering what to look for and what to avoid, I reference my list and continue to add to it as I learn.

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Did You Know?

Below are facts on some common things we eat every day that you might not have known. Let’s classify them into the The Good, The Bad and The Ugly.

The Good

Skim Latte– Packed with protein, and half your calcium need for the day; it’s a “liquid meal in a cup”. Caffeine or what I usually like to choose…half caf…helps give you sbaboost of energy and fires up your metabolism. If you do want to add a little flavor – ask for one pump (vs. the typical 4 pumps). You will save 60 calories and 15 grams of sugar. Be wary of the “skinny” latte– which is made with artificial sweeteners.

Organic Whole Grain Cereals – A cereal such as Uncle Sam’s has only 4 organic ingredients: Whole Wheat Kernels, Whole Flaxseed, Salt and Barley Malt. Weighing in at 190 calories, 5 grams of good fat, 38 carbohydrates (of which, 10 grams are fiber!), less than 1 gram of sugar and 7 grams of protein. What a perfect meal!

Non-Fat Greek Yogurt – One cup of Fage Total 0% Fat Greek yogurt is only 100 calories and 7 grams of sugar (vs. most flavored yogurts with over 22 grams of sugar), 18 grams of protein!, and 20% of your daily calcium requirements.

Pure Peanut Butter – Peanut butter is chock-full of protein, with heart-healthy monounsaturated fat. Benefits of one serving of peanut butter:

  • 3 mg of the powerful antioxidant vitamin E
  • 49 mg of bone-building magnesium
  • 208 mg of muscle-friendly potassium
  •  0.17 mg of immunity-boosting vitamin B6
  • Can decrease your risk of heart disease, diabetes, and other chronic health conditions

Choose one with no additives…peanuts only and maybe a little sea salt. Best to eliminate anything that ends in “y”…Skippy, Jiffy, Teddie, Freddy…and be cautious of the term “natural” on a label – it’s a marketing term and doesn’t mean anything. Organic is ideal. If you are allergic, try soy nut butter. Same great protein benefits.

Eggs – Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients.  A large egg contains:

  • only 77 calories
  • only 5 grams of fat
  • 6 grams of protein
  • all 9 essential amino acids
  • rich in iron, phosphorous, selenium and vitamins A, B12, B2 and B5 (among others)
  • 113 mg of Choline – a very important nutrient for the brain, among other things. A study revealed that 90% of Americans may not get enough choline in their diet.

The yolks contain most of the nutrients! Omega-3 enriched or pastured (raised on a pasture and grass fed) eggs are much more nutritious than factory-raised chickens. 

Whey Protein – Whey protein is considered a complete protein, contains all 9 essential amino acids and is low in lactose content. Additional benefits include:

  • weight loss
  • increased muscle mass (vs. fat)
  • increase in glutathione levels (your body’s main water-based anti-oxidant)
  • decrease in triglycerides and total cholesterol while increasing HDL (good cholesterol)
  • increase in immune system function and power in sports and decreased recovery time and symptoms of over-training

Quinoa – also known as the “SuperGrain”. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all 9 essential amino acids and it contains almost twice as much fiber as most other grains. It contains:

  • iron
  • lysine (mainly essential for tissue growth and repair)
  • is rich in magnesium
  • high in Riboflavin (B2) (improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells)
  • has a high content of manganese (an antioxidant)

The Bad

Smoothies – depending on the ingredients, can have up to 1,500 calories, 60 grams of fat and 60 grams of sugar. Best to lean toward the natural ingredients – fresh fruit, milk, water, whey protein. 

Granola – has long been viewed since back-in-the-day as a “health food”. There are wonderful properties to granola and trail mix, however, they are often made with butter and oil and have up to 400 calories per cup. Shop for the lighter variations, or make it yourself.

Salad Dressing – Newman’s Own Ceasar Dressing has 150 calories per 2 tbsps. , of which, 144 calories are from fat, and 420 mg of sodium (Ranch is 140 calories, 135 from fat). Even if you choose the “light version”, you start to sacrifice nutrition for artificial ingredients. Try a balsamic glaze with natural spices (garlic, salt, pepper, mint).

Fat-Free Foods – you are better off just eating the real thing, or reduced fat…most fat free foods have a ton of added sugar and high fructose corn syrup – added empty calories which cause you to eat more. Healthy fats are essential to our diet – it’s just important to eat them in moderation.

100 Calorie Packs – convenient packs do not change the nutritional content. Your snack may still be too high in sugar, fat, carbohydrates or sodium, even if you’re eating only 100 calories. And they generally leave you unsatistifed and craving more.

Bagels – most bagels are a dense, bleached, processed flour carbohydrate that usually contain about 500 calories, equivalent to 5 slices of bread. All of those carbs will give you a quick boost than a hard crash. They are typically made with white flour, are very difficult for your body to ingest and have several inflammatory properties. If you choose to eat a bagel, opt for whole wheat or oat bran.

Gatorade –

  • A single serving of Gatorade contains 14 grams of sugar – a mix of heavily refined sucrose syrups and glucose-fructose (most 20oz bottles are 2.5 servings or 34 grams of sugar)
  • Contains a ton of sodium – an unlikely candidate for any beneficial electrolyte restoration (when the body experiences short periods of exhaustion and fatigue, it does not need mass amounts of sodium)
  • It uses brominated vegetable oil (BVO) to increase fluidity and uniformity (like other sugary drinks). BVO is also used to create lead dissolving additives for gasoline, photographic paper films, fire-extinguishing materials, and agricultural fumigants. More than 100 countries have outlawed the substance altogether.
  • Because of the amount of carbohydrates in Gatorade, over consumption can cause obesity.
  • Ingredients include:  water, sugar, table salt, carbohydrates, electrolytes (110 mg sodium, 30 mg potassium, 93 mg chloride), high fructose corn syrup, artificial colors, glucose and fructose.

Sugar Cereal- It is common for nutrition-minded shoppers to pick “healthy choices” such as Honey Nut Cheerios, Raisin Bran and Cascade Granola. Honey Nut Cheerios actually has the equivalent amount of sugar to Fruity Pebbles. And most other cereals have significantly more. In fact, many of these cereals surpass the half-way mark for how much sugar many experts believe we should consume in a day.

The Ugly

Donuts – Sorry to say, a donut is not food. Nutritional info for a Dunkin Donuts Chocolate Glazed Cake Donut: 370 calories, 24 g of fat (11 grams of saturated fat), 390 grams of sodium, 35 carbs, 17 grams of sugar and 3 grams of protein. And this is a common breakfast. Ingredients include:

Mono and Diglycerides, Sodium Stearoyl Lactylate, Cellulose Gum, Soy Lecithin, Guar Gum, Xanthan Gum, Artificial Flavor, Sodium Caseinate (a milk derivative), Enzyme, Colored with (Turmeric and Annatto Extracts, Beta Carotene)

Frappuccino – A Grande Java Chip Frappuccino have 460 calories, 18g of fat (12 grams of saturated fat), 50 mg of cholesterol (17% of daily value!), 72 grams of carbohydrates, 66 grams of sugar! (no, that is not a typo) and 6 grams of protein. Ingredients in a frappaccino (not including the chips) include:

  • Coffee Frappuccino Syrup: Sugar, Water, Natural and Artificial Flavor, Xanthan Gum (E415), Preservative: Potassium Sorbate (E202), Citric Acid (E330), Caramel Color (E150)

With the light Frappuccino, it may be fewer calories however; you are ingesting even more chemicals:

  • Light Coffee Frappuccino: Water, sugar, Erythritol (E968), Natural Flavors, Salt, Carageenan (E407), Xanthan Gum (E415), Maltodextrin, Preservative: Potassium Sorbate (E202), Citric Acid (E330), Reb A, Color: Caramel (E150d, E150b)

Processed Deli Meats  – most are prepared from chunks or pieces of meat and bonded together with non-meat additives and meat emulsions cooked to coagulate and bind the chunks of meat into a “shaped form” of meat. Often include nitrates, up to 460 mg sodium per serving, carrageenan, meat by-products (read – bones), corn syrup, gelatin and emulsifiers. Your best bet is the real thing – roasted turkey. Make it and slice it for the week. Or visit Batavia. Best turkey sandwich in town.

Soda / Sugar Drinks – 1 can of Classic Coke contains 140 calories, 39 grams of sugar and includes high fructose corn sugar, caramel color, phosphoric acid, “natural flavors” and caffeine. Snapple is not any better, against popular belief: 1 bottle = 150 calories, 36 grams of sugar.

Chicken Nuggets – There are truly no “healthy” chicken nuggets unless made from scratch – if any, possibly Bell & Evans with simple ingredients of white breast chicken & whole wheat breading. Typical ingredient list for chicken nuggets includes:

Boneless, Skinless Chicken Breast with Rib Meat, Water, Potassium Lactate, Sugar, Corn Syrup Solids, Modified Food Starch, Salt, Flavorings, Sodium Phosphates, Sodium Diacetate, Carrageenan. Dextrose, Calcium Propionate (to Protect Freshness), Guar Gum, Potassium Sorbate (to Protect Freshness)

English Muffins – Perfect example of a processed food. Ingredients in Thomas’ include:

mono and diglycerides, datem, sodium stearolyl lactylate, ethoxylated mono-and diglycerides, dextrose, wheat sour, guar gum, lactic acid, molasses, fumaric acid, azodicarbonamide, , caramel color, acetic acid, sucralose, nonfat milk

Try a brand that is organic or whole wheat with 5 or less ingredients.

Fruit Snacks/Gummies: a recent fruit snack was given to my son in a party bag…it is produced by “Healthy Food Brands” and the ingredient list is as follows:

grape juice concentrate, corn syrup, sugar, modified food starch, apple puree, gelatin, citric acid, sodium citrate, ascorbic acid, natural and artificial flavors, FD&C Red, Yellow 5, Blue 1, Red 3, carnauba wax.

One guess if I let him eat it?

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What’s In a Label?

Food labels have been increasingly confusing to decipher. Marketing companies focus their messaging on how to get people to buy their product, yet these messages can be deceiving when it comes to the contents of the product and the nutritional value of the ingredients. nutrition label

Nutritional health experts recommend that you keep your intake of saturated fat, trans fat, sugars, sodium and cholesterol as low as possible to maintain a nutritionally balanced diet. However, marketing labels are often misleading when it comes to what you are buying.

Reading ingredient labels can really help you understand what you are consuming. For example, you may think 100% whole wheat bread or flavored Greek yogurts are healthy choices. However, the food label may reveal it contains additives including high fructose corn syrup, guar gum, colored dyes or artificial sweeteners including aspartame, sucralose/sucrose or Splenda. And the yogurt often may have up to 24 grams of sugar, per serving.

A product’s ingredients are listed in descending order of weight (from the most to the least). Typically, the less ingredients in a product, the less manufactured it is, which means the healthier it is to eat. Ingredients that are processed or manufactured are often difficult for our bodies to digest and use as fuel, or burn off as energy.

Recommendation on what to try to avoid when possible:

  • High fructose corn syrup – a highly refined sweetener made from genetically modified corn
  • Artificial sweeteners (acesulfame-K, aspertame, Equal, NutraSweet, Saccharin, Sweet’n Low, Sucralose, Splenda & Sorbitol) – they are chemically derived
  • Hydrogenated oils (trans fat) – actually illegal in some countries
  • “Enriched” and “bleached flour” (ie. “enriched” whole wheat flour has removed all of the nutrients and your body will have difficulty processing food with this ingredient. Carbs and empty calories are what remain- 100% whole wheat flour is the best option – or sprouted bread)
  • Foods with 10 ingredients or more – typically, the more ingredients, the more a food is artificially manufactured
  • Artificial colorings/flavorings  – found in everything from soda to snack cakes, they are chemical compounds made from coal-tar derivatives to enhance color and flavor
  • Saturated fats – leading cause of high cholesterol
  • High sugars – refined white sugar has no nutrients and can cause premature aging, digestive problems and obesity
  • High sodium – can lead to high blood pressure and excessive bloating
  • MSG (monosodium glutamate) – an artificial flavor enhancer added to many foods
  • Sodium nitrate – chemicals used to preserve meat
  • BPA – a hormone mimicking chemical found in nearly all food packaging plastics – known to be harmful to your health
  • GMOs (explained below)

Whenever you purchase a food item, remember to look at the Nutrition Facts label to understand the serving size and nutrients in a product and the ingredient label to avoid foods that are manufactured and may be hazardous to your health.

A general rule is to keep your daily intake of fat to less than 65 grams, saturated fat to less than 20 grams, cholesterol to less than 300 mg, sodium to less than 2400 mg, total carbohydrate to 300g and dietary fiber to 25 g (these are maximum measurements). Also, take a look at the serving size – it’s often misleading how many servings are in a package. For example, a Snapple bottle actually contains 2 servings – so you have to double the food label contents and calories.

AND what is all the hype about GMO?

GMO stands for Genetically Modified Organisms. The genetic material of food organisms have been altered using genetic engineering techniques, creating unstable genes that do not naturally occur.

In the U.S., GMOs are in as much as 80% of conventional processed food. Most of which, are unlabeled in America.

Why GMOs are deemed bad for your body & environment:

  • The health consequences of GMOs are unknown and potentially dangerous.
  • GMOs have been rendered toxic when ingested (studies still pending).
  • GMOs require massive amounts of pesticides, herbicides and fungicides (poisons). But companies produce them, as they are focused on mass production and revenue.
  • Our bodies do not know how to digest GMOs.

Genetically modified organisms have not been proven to be safe in any way, and most of the studies are actually leaning in the other direction, which is why many of the world’s countries have banned these items.

The best way to avoid GMOs is to buy organic.

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