Jughandle's Fat Farm: 2011

Tuesday, July 12, 2011

This Blog has Moved

Thanks for following, I have moved to WordPress. To continue following Jughandle's Fat Farm please visit me at www.jughandlesfatfarm.com

Thursday, July 7, 2011

Bread Subsitute

If you are looking for a bread substitute for sandwiches and the like, try tortillas. Wheat tortillas have a glycemic Index value of 30 and are excellent for wraps and toasting.

Or, better yet, make your own -

Tuesday, July 5, 2011

Ok, I've already had a question about the Glycemic Index value of Spaghetti. Not to worry Pam in Australia, the GI of white pasta spaghetti is just 64, but even better is the Value of 32 for whole wheat spaghetti.

Farm On you Fat Farmers and thanks for the question,
Jug

Spaghetti with Egg and Pangritata

This recipe is borrowed from the Circle B Kitchen and is a great example of a filling delicious meal made very inexpensively. Please check it out and follow Circle B Kitchen's blog, it's great! - Jug

Monday, July 4, 2011

Venison Burgers with Mushrooms

For my hunter friends and family with deer in the freezer, here is a recipe from "Hunter Angler Gardener Cook" blog that I thought sounded good for the 4th. Farm On - Jug

Photos borrowed from their site and taken by Holly A Heyser

http://honest-food.net/2011/07/03/venison-burgers-with-mushrooms/

Sunday, July 3, 2011

Morning After

Soooooo, how did it go yesterday? Hope your introduction to a new way of eating got off well. Today I'm just going to reiterate a couple of standards.

1. SUGAR is the enemy. It changes the glucose level in your blood and triggers your pancreas to secrete insulin which in turn will make your body store the unused glucose as fat and wear out your pancreas. We all need to keep our blood sugar over 60 and less than 120. Not just if you are a diabetic, which you certainly will become if you keep up your evil ways. Sugar also makes you want more sugar. A death spiral.

2. Learn the Glycemic Index of the foods you eat most often and only eat food with an index rating under 60. Why, because I said so..... Sorry I morphed into my father for a second. Why, because high index carbs or foods with sugar and carbs in them are metabolized by the body quickly and turned to glucose, raising our blood sugar levels (see number 1). Lower index carbs are metabolized for energy over a longer period of time and USED by the body for energy instead of being STORED as fat.

Too cheap to by a book? Write me and ask, I'll tell you.

That's it!! Easy peasy. More recipes tomorrow - jug out.

Saturday, July 2, 2011

Let's get started Living better - Recipe of the Day Enclosed

Alright Fat Farmers, let's get all the hoopla out of the way and start becoming more healthy today. We're going to start slowly, by promising to eliminate all food that has been processed or has more than 3 ingredients listed.

Really shouldn't be that hard. How important is your health anyway?

Now, if you are really serious and aren't going to look back, I'd go to the pantry and either finish off ("waist" not want not) or throw away all, yes ALL of the snack food you have lingering there. (potato chips, crackers, chocolate bars, candy etc, etc)

Do it!!

We are going to have 3 or even 4 meals per day and at least 2 snacks in between. You won't starve, trust me.

Breakfast:
Start the day by having eggs and bacon or sausage. Really. No toast today. Orange or tomato juice or water and or coffee or tea.

Lunch:
Eat at Subway if you have one near by. Have one of their salads or even a sandwich on wholewheat. Get one the the ones rated around 500 calories. Drink water, not soda, especially not diet anything.

If you are hungry in between meals have an apple, tomato, celery, or even a pickle. No carbs for snacks!

What we are shooting for is protein in the morning that will stick to your ribs and not turn to sugar quickly. This should easily hold you until lunch if you don't put sugar in your coffee. A nice hardy lunch will maintain your energy until dinner. If you are tired and hungry eat some fruit in between.

See, this really isn't that hard, you just have to want to. We will get more adventurous in the near future. Start simple, don't cheat, please.

If you find yourself cheating a lot, you really need more help than I can give you. Either give up and stay fat, cheating your family out of having you around in the future, or get professional consulting.

Let me also explain that our goal is NOT to lose weight, but to be HEALTH. The weight loss will follow.

Dinner:
Try this recipe and let me know what you think. You can have it with a simple salad and home made dressing or oil and vinegar (better yet, lemon and a little olive oil). Drink water or the wine you cook with. Eat until you are satisfied, not stuffed.

Baked Chicken and Sun Dried Tomatoes

INGREDIENTS
1 lb chicken breasts, boneless, cut into 4 oz portions
1 oz olive oil
1 medium yellow or white onion, cut in half then sliced thin
1/2 c sun dried tomatoes, chopped, (not packed in oil)
1/4 cup white wine
1/2-3/4 cup chicken stock (home made if you've got it, low sodium if you don't)
1 teaspoon dried oregano
pepper to taste

DIRECTIONS
Preheat oven to 325 degrees. Rinse the chicken under cold running water and pat dry.Place an ovenproof skillet over moderate heat. Once warm add oil. When the oil is hot, add half the onions to pan and place chicken in the pan with the onions.
Cook chicken for about 8 minutes or until it will release itself easily from the pan then flip to cook the other side. Continue to cook for 4 minutes. Stir the onions to keep from burning.

Remove the chicken from the skillet. Set aside.

Place remaining onions and tomatoes over the caramelized onions in pan. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes. Reduce heat and add wine. With a spoon stir the pan to remove the browned bits from the bottom of the pan. This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.

Add chicken back to the skillet. Add stock just until the liquid level reaches halfway up the sides of the chicken. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.

Enjoy.

No ice cream tonight. Promise!

Friday, July 1, 2011

How to eat more produce

Interestingly our veggies are color coded. Yes, we can chose our nutrition by the color of the vegetables we eat. According to a so called recent government study 69% of us don't eat enough green, 78% not enough red, 86% white, 88% purple/blue, and 79% of us don't eat enough yellow/orange fruit and vegetables. Believe it or not even the difference between eating green bell peppers exclusively and avoiding yellow, orange, purple and red bells, makes a difference in the health benefits. We need a full spectrum of colors.

According to Women'sHealth here are a few examples:

Green:
Artichokes- March to June
Asparagus- February to June
Avocados- year round
Broccoli- October to April
Green Beans- May to October
Kiwis- year round
Romaine Lettuce- year round
Yellow:
Pears- August to March
Pineapples- March to July
Orange:
Peaches- May to October
Oranges
Carrots
Red:
Bell Peppers- year round
Strawberries- April to September
Tomatoes- June to September
Watermelons- June to August
Blue and Purple:
Blueberries- May to October
Grapes- May to October
Eggplant
Prunes
White:
Cauliflower- Summer
Onions
Potatoes
Jicama

For a list of many, many more go to Disabled World
Also in the same article by Darrell Miller January 12, 2008

The nutrients found in the above fruits and vegetables have a significant impact on our health.

Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.

Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.

The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.

Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.

Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.

Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains.

Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.

Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.

Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.

The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.

Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.

Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.

The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains.

Thursday, June 30, 2011

Gut Check - found by Darlene Myer

Food Sensitivities: 10 Best and Worst Foods for Your Tummy

By Jennifer Gruenemay, Special to Lifescript

Published August 23, 2010

Gas, stomach aches, constipation and diarrhea are
common signs your digestive system is off-kilter. But
did you know that brittle hair and low energy can also
point to tummy troubles? Find out which foods will keep
your gut clogged or moving. Plus, test your yogurt IQ
with our quiz…A healthy digestive system begins with a
good diet. Eat the right stuff and improve digestion. Eat badly
and you feel like a human garbage can. How you eat can affect
the way you feel too.

"If you don't digest your food properly, your cells don't get
what they need to function optimally," says Liz Lipski, Ph.D.,
a clinical dietitian and author of Digestive Wellness (McGraw-Hill).

The gastrointestinal (GI) tract is also home to our most
precious disease-fighting resource: the immune system.

"Two-thirds of the immune system is in the digestive tract,"
Lipski says. "There are more neurotransmitters in the GI
than in the brain and more nerve endings than in the spine,"
she adds.

Your digestive system is vital to your health and happiness.
So how do you keep it working well? For starters, avoid these
5 gut enemies:

5 Worst Foods for Your Gut

1. Red meatThe more red meat you eat, the higher your
risk of colorectal cancer risk. That's because it's typically high
in saturated fat, which is tied to cancer of the small intestine,
according to a 2008Cancer Research study.

How to avoid it: Choose lean cuts of beef, lamb and pork.
Eat more protein- and iron-rich legumes in place of red meat.
Grill a Portobello mushroom instead of a burger; it's meaty flavor
will fill you.

2. Processed meatLunch meats, hot dogs, sausages and
other processed meats are packed with saturated fat, sodium
and nitrates.Processed meats have been linked to colon
cancer, possibly because they are cooked at high temperatures,
which can increase carcinogens.

How to avoid it: Stick to fresh, lean cuts and eat other forms
of protein (legumes and grains) as much as possible.

3. Hydrogenated oilsTrans fats, created when liquid oils are
hydrogenated (so they become solid at room temperature),
aren't found in nature. They’re an inexpensive way to make
fats last longer on supermarket shelves, but your body pays
a high price: They’re tough to digest and have been linked to
many health problems, including increased bad (LDL) cholesterol,
decreased good (HDL) cholesterol and colon cancer.

The Food and Drug Administration (FDA) requires trans fats to
be labeled on food products. But the federal agency also allows
manufacturers to claim zero trans fats if there are fewer than
0.5 grams per serving.

Don't be fooled: If a food lists hydrogenated oils as an ingredient,
it contains trans fats.

How to avoid it: Get nutrients in foods that are fresh,
whole and natural, and ditch the packaged, processed stuff.

4. GlutenAbout 2 million Americans suffer from gluten
intolerance, says the National Institutes of Health (NIH).

Gluten is a protein found in barley, rye, spelt, wheat and countless
other foods such as processed meats, soy sauce, ice cream, cheese,
cookies, pasta, ketchup, salad dressings and more.

Food sensitivities affect 10%-20% of us, and can cause lots of
digestive complaints and stomach aches (gas, cramping, bloating,
heartburn, indigestion) and other symptoms, including chronic
headaches, aching joints and muscles, depression, concentration,
memory problems and poor energy levels, Lipski says.
How to avoid it: A gluten-free diet is the only solution to this
food sensitivity; it’s a challenge but possible.

Check out 7 Gluten-Free Recipes.

5. Lactose
Another cause of stomach aches is lactose, the principal sugar
found in milk. Lactose intolerance affects 30-50 million
Americans, according to the NIH.

Avoiding milk will help, but you don't have to give up all dairy.
Some lactose-intolerant people do fine with small amounts of milk.

How to avoid it: Drink lactose-free milk and eat cultured
dairy products, like yogurt, which break down lactose. Aged
cheeses (like Cheddar and Swiss) have less lactose and may
be easier to digest.

5 Best Foods for Your Gut

1. Dietary fiber

Our Pick: PrunesFiber keeps things moving through your
digestive system and out. Otherwise, your colon is stuck with
toxins that can build up and cause major health problems.

Your body then begins reabsorbing toxins, hormones and
other substances.

"If you don’t have regular bowel movements, you're retaining
wastes that your body has finished with," Lipski says. "It’s like
not moving a stinky garbage bag out of your kitchen.”

A diet rich in fiber protects against colon cancer and cancers of
the small intestine, according to a 2008 study in the journal Gastroenterology.

Fruits, vegetables, whole grains and legumes are all packed with healthy fiber. But when it comes to staying regular, prunes, because of their mild laxative effect, is the go-to fruit. They're also a great source of energy, nutrition and disease-fighting phenolic compounds. 2. Probiotics

Our Pick: YogurtProbiotics are those "good bugs" you hear health nuts raving about. Why would anyone willingly eat bacteria?

Because our intestinal flora is made up of trillions of good bacteria that aid in digestion and promote immunity and health. In fact, four pounds of our body weight comes from the bacteria that live in the digestive tract.

The No. 1 probiotic food is yogurt. Yes, it's a dairy product – the bane of millions of lactose intolerant people – but eating yogurt calms digestive complaints. That's because it contains live cultures, typically Lactobacillus and Bifidobacterium, that help lactose digestion.

When choosing a yogurt, make sure the cultures are listed as "live" or "active." Yogurts with added fiber are even better.

But steer clear of yogurts with a lot of sugar, which hurts digestive health because it feeds the bad bacteria in your GI tract. Plain, unsweetened yogurt is best. Add some fiber-rich berries or honey, which has prebiotic properties, if you need to sweeten it up.

3. Prebiotics

Our Pick: LentilsPrebiotics are food for probiotics.

"Bacteria multiply very quickly but need food once they reach the intestines," Lipski says.

Prebiotics help good bacteria thrive while driving down the number of disease-producing bacteria trying to invade the digestive tract.

They also promote a more acidic intestinal environment, which helps the body absorb nutrients in food such as the minerals calcium, iron, zinc and magnesium.

Luckily, prebiotics are found in many of the foods we already eat.
Fructooligosaccharides (FOS) and inulin are two naturally occurring prebiotics in onions, garlic, leeks, legumes, bananas, asparagus, sunchokes (Jerusalem artichokes) and more.

Lentils, a legume, are a great natural source of prebiotics and dietary fiber. They're a good substitute for red meat because of their high protein and iron content. To help your body better use the iron in lentils, prepare them with a vitamin C-rich food such as tomatoes.

4. Gluten-free grains

Our Pick: QuinoaGluten – a protein found in grains such as wheat, barley and rye – isn't necessarily bad for you. But it does cause stomach aches for many people.

Because of genetics, about 30% of us poorly digest gluten-containing grains, Lipski says. But many people, regardless of family history, feel better when they stop eating them.

Expanding your grain repertoire is a good idea whether or not you're gluten intolerant. Quinoa (pronounced "keen-wah") is an excellent option. This gluten-free grain is a complete protein, meaning it provides all eight essential amino acids. It's also fiber-rich and bursting with minerals.

It cooks up like rice (two parts water to one part grain) and adds a unique texture (chewy yet crispy) to side salads, casseroles, soups and more.

5. Fermented foods

Our Pick: Sourdough Sometimes your GI tract just needs a break. Fermented foods are the solution.

"Fermenting or culturing makes food more digestible by actually 'predigesting' it for you," Lipski says.Fermenting also increases our absorption of the other nutrients in the food. Pickles, sauerkraut, kefir, miso, tempeh and Japanese tamari or soy sauce are all easy-to-digest fermented foods.

So is sourdough. It can sub in for wheat bread if you’re sensitive to gluten. Sourdough breads areoften made with wheat flour, but the fermentation weakens the gluten.

If you don't want wheat at all, many grocery stores offer 100% gluten-free sourdough.

Something to wash it all downDon't forget the most essential "food" of all – water. Digestion can't occur without water, so be sure to drink eight 8-ounce glasses throughout the day.

For more information, check out our Digestive Health Center.

What’s Your Yogurt IQ? Whether plain, topped with granola or fruit-laden, Americans enjoy their yogurt for breakfast, an afternoon snack, even dessert. But how much do you know about this versatile food and how can it help improve digestion? Take our yogurt quiz to find out.

Wednesday, June 29, 2011

Yellow Mustard Recipe - French's Clone

This is a recipe that I found at Grouprecipes.com and it was posted by "Tuilelaith."

Ingredients (T = tablespoon; t = teaspoon):

4 T ground yellow mustard
1/2 t Wondra flour (to thicken)
3/8 t salt
1/8 t turmeric
pinch of garlic powder
pinch of paprika
1/4 c water
3 T distilled white vinegar

Directions:

Mix all dry ingredients together in a small sauce pan.
Whisk in water and vinegar until the mixture is smooth.
Heat mixture over medium heat, stirring frequently, until it boils.
After it begins to boil, reduce heat to low and simmer for 5 to 10 minutes (I simmer mine for 7.5 minutes).
Remove pan from heat and leave uncovered for 1 minute.
Then cover pan and let the mustard cool.
Put mustard in a covered container and store refrigerated

Yield: 1/4 cup

The Wondra flour is used to thicken the mixture. You probably could use all purpose flour if that's all you had and you probably wouldn't notice a difference in the taste. The Wondra won't clump as easily as all-purpose flour, making it a more convenient thickening agent.

Hellman's Mayonnaise Copycat Recipe

Total time: 7 mins
Yields: 1 cup
Recipe comes from: http://www.food.com/recipe/just-like-hellmans-mayonnaise-copycat-clone-110801

1 - egg at room temperature
1 t - dry mustard
1 t - salt
1 dash - cayenne pepper
1 1/4 c - vegetable oil
3 T - white vinegar or lemon juice

1. Place egg, mustard, salt, cayenne pepper and 1/4 cup oil in blender or food processor and blend on low.

2. While blending, very slowly drizzle in another 1/2 cup of oil

3. stop and scrape sides

4. Add the lemon juice/vinegar and the remaining oil

5. blend until well combined.

Jughandle recommends:

Try using a pasteurized egg for safety.

I use olive oil for a different and healthy taste

Try a dash of your favorite hot sauce in stead of the cayenne pepper.

Tuesday, June 28, 2011

Condiment Replacement Recipes- Heinz Ketchup Copycat

In our last post, I hopefully put the fear of God in you about some of the additives in processed foods. We all love our condiments. God knows, I'm a hot sauce and ketchup freak. That said, how can we avoid the additives in our favorite condiments. Largely, we can make our own. And we can make them BETTER!

This will be an on going feature. Look for your favorite recipes under the "recipe" tab on our home page.

Heinz Ketchup Copycat Recipe:

This recipe came mostly from http://www.topsecretrecipes.com/Heinz-Ketchup-Recipe.html

23 Calories per serving
Cook time: 1 1/2 hours
Makes 1 1/2 cups

Ingredients:
1 - 6 oz can of Italian tomato paste (read the label)
1/2 c - light corn syrup (or honey for a healthier version)
1/2 c - white vinegar
1/4 c - water
1 T - sugar
1 t - salt
1/4 t - onion powder
1/8 t - garlic powder

Combine all ingredients in a medium saucepan over medium heat. Whisk until smooth or use a stick blender

When mixture comes to a boil, reduce heat and simmer for 20 minutes. Stir often to avoid burning on the bottom.

Remove Pan from heat and cover until cool. Chill and store in a covered container.

Jughandle recommends:

Try using whole fresh tomatoes, fresh onion and garlic

Monday, June 27, 2011

Food Additives to Avoid - Seriously

Why are cancers on the rise? Keep Reading -

I'm sending this our Fat Farm group, because I think it is very, very serious. If you aren't already reading the label of food you buy, you should start NOW. Please watch out for and avoid eating these food additives. If you want more information on how these might effect you, please email me and I'll do more research. The Fat Farm has been on a anti - HFCS and MSG kick for over a 3 years now. These others are being added to our target. It is especially important for you new and expecting mothers to avoid these additives for your children's health.

You are smart people that want to be informed or you wouldn't be reading this. It is obvious that all of these additives can't be completely avoided. Do what you can. Start NOW - please - Jug

The following article was largely taken from Men's Health Mag

Eat Natural ingredients!!!

The 11 Most Controversial Food Additives

Do you know what's hiding in your food? We reveal the truth

1. Acesulfame Potassium (Acesulfame-K)

A calorie-free artificial sweetener 200 times sweeter than sugar. It is often used with other artificial sweeteners to mask a bitter aftertaste.

FOUND IN More than 5,000 food products worldwide, including diet soft drinks and no-sugar-added ice cream.

WHAT YOU NEED TO KNOW Although the FDA has approved it for use in most foods, many health and industry insiders claim that the decision was based on flawed tests. Animal studies have linked the chemical to lung and breast tumors and thyroid problems.

2. Artificial Flavoring

Denotes any of hundreds of allowable chemicals such as butyl alcohol, isobutyric acid, and phenylacetaldehyde dimethyl acetal. The exact chemicals used in flavoring are the proprietary information of food processors, used to imitate specific fruits, butter, spices, and so on.

FOUND IN Thousands of highly processed foods such as cereals, fruit snacks, beverages, and cookies.

WHAT YOU NEED TO KNOW The FDA has approved every item on the list of allowable chemicals, but because they are permitted to hide behind a blanket term, there is no way for consumers to pinpoint the cause of a reaction they might have had.

3. Aspartame

A near-zero-calorie artificial sweetener made by combining two amino acids with methanol. Most commonly used in diet soda, aspartame is 180 times sweeter than sugar.

FOUND IN More than 6,000 grocery items including diet sodas, yogurts, and the table-top sweeteners NutraSweet and Equal.

WHAT YOU NEED TO KNOW Over the past 30 years, the FDA has received thousands of consumer complaints due mostly to neurological symptoms such as headaches, dizziness, memory loss, and, in rare cases, epileptic seizures. Many studies have shown aspartame to be completely harmless, while others indicate that the additive might be responsible for a range of cancers.

4. BHA and BHT

AKA, Butylated HydroxyAnisole and Butylated Hydroxytoluene are petroleum-derived antioxidants used to preserve fats and oils.

FOUND IN Beer, crackers, cereals, butter, and foods with added fats.

WHAT YOU NEED TO KNOW Of the two, BHA is considered the most dangerous. Studies have shown it to cause cancer in the forestomachs of rats, mice, and hamsters. The Department of Health and Human Services classifies the preservative as “reasonably anticipated to be a human carcinogen.”

5. High Fructose Corn Syrup (HFCS)

A corn-derived sweetener representing more than 40 percent of all caloric sweeteners in the supermarket. In 2005, there were 59 pounds produced per capita. The liquid sweetener is created by a complex process that involves breaking down cornstarch with enzymes, and the result is a roughly 50/50 mix of fructose and glucose.

FOUND IN Although about two-thirds of the HFCS consumed in the United States is in beverages, it can be found in every grocery aisle in products such as ice cream, chips, cookies, cereal, bread, ketchup, jam, canned fruits, yogurt, barbecue sauce, frozen dinners, and so on.

WHAT YOU NEED TO KNOW Since around 1980, the US obesity rate has risen proportionately to the increase in HFCS, and Americans are now consuming at least 200 calories of the sweetener each day. Some researchers argue that the body metabolizes HFCS differently, making it easier to store as fat, but this theory has not been proven.

6. Interesterified Fat

A semi-soft fat created by chemically blending fully hydrogenated and non-hydrogenated oils. It was developed in response to the public demand for an alternative to trans fats.

FOUND IN Pastries, pies, margarine, frozen dinners, and canned soups.

WHAT YOU NEED TO KNOW Testing on these fats has not been extensive, but the early evidence doesn’t look promising. A study by Malaysian researchers showed a 4-week diet of 12 percent interesterified fats increased the ratio of LDL to HDL cholesterol. Furthermore, this study showed an increase in blood glucose levels and a decrease in insulin response.(think diabetes)

7. Monosodium Glutamate (MSG)

The salt of the amino acid glutamic acid, used to enhance the savory quality of foods, MSG alone has little flavor, and exactly how it enhances other foods is unknown.

FOUND IN Chili, soup, and foods with chicken or beef flavoring.

WHAT YOU NEED TO KNOW Studies have shown that MSG injected into mice causes brain-cell damage, but the FDA believes these results are not typical for humans. The FDA receives dozens of reaction complaints each year for nausea, headaches, chest pains, and weakness.

8. Partially Hydrogenated Vegetable Oil

A manufactured fat created by forcing hydrogen gas into vegetable fats under extremely high pressure, an unintended effect of which is the creation of trans fatty acids. Food processors like this fat because of its low cost and long shelf life.

FOUND IN Margarine, pastries, frozen foods, cakes, cookies, crackers, soups, and nondairy creamers.

WHAT YOU NEED TO KNOW Trans fat has been shown to contribute to heart disease more so than saturated fats. While most health organizations recommend keeping trans-fat consumption as low as possible, a loophole in the FDA’s labeling requirements allows processors to add as much as 0.49 grams per serving and still claim zero in their nutrition facts. Progressive jurisdictions such as New York City, California, and Boston have approved legislation to phase trans fat out of restaurants, and pressure from watchdog groups might eventually lead to a full ban on the dangerous oil.

9. Red #3 (Erythrosine) and Red #40 (Allura Red)

Food dyes that are orange-red and cherry red, respectively. Red #40 is the most widely used food dye in America.

FOUND IN Fruit cocktail, candy, chocolate cake, cereal, beverages, pastries, maraschino cherries, and fruit snacks.

WHAT YOU NEED TO KNOW The FDA has proposed a ban on Red #3in the past, but so far the agency has been unsuccessful in implementing it. After the dye was inextricably linked to thyroid tumors in rat studies, the FDA managed to have the lake (or liquid) form of the dye removed from external drugs and cosmetics.

10. Saccharin

An artificial sweetener 300 to 500 times sweeter than sugar. Discovered in 1879, it’s the oldest of the five FDA-approved artificial sweeteners.

FOUND IN Diet foods, chewing gum, toothpaste, beverages, sugar-free candy, and Sweet ‘N Low.

WHAT YOU NEED TO KNOW Rat studies in the early ‘70s showed saccharin to cause bladder cancer, and the FDA, reacting to these studies, enacted a mandatory warning label to be printed on every saccharin-containing product. The label was removed after 20 years, but the question over saccharin’s safety was never resolved. More recent studies show that rats on saccharin-rich diets gain more weight than those on high-sugar diets.

11. Yellow #5 (Tartrazine) and Yellow #6 (Sunset Yellow)

The second and third most common food colorings, respectively.

FOUND IN Cereal, pudding, bread mix, beverages, chips, cookies, and condiments.

WHAT YOU NEED TO KNOW Several studies have linked both dyes to learning and concentration disorders in children, and there are piles of animal studies demonstrating potential risks such as kidney and intestinal tumors. One study found that mice fed high doses of sunset yellow had trouble swimming straight and righting themselves in water. The FDA does not view these as serious risks to humans.

One glance at the back of a label and you’ll see the food industry has kidnapped real ingredients and replaced them with science experiments. And lots of them. Milkshakes with 78 ingredients? Bread with 27? Even more troubling is the fact that some of these additives have been linked to bad news, like cancer in mice or ADHD in children. Next time you’re scanning labels in the aisle, look out for these 11 downright frightening food additives. For the complete list, including the nutritious additives, check out our book, Eat This, Not That! Supermarket Survival Guide.

Sunday, June 26, 2011

The Glycemic Index diet

The Glycemic index is a way of measuring a foods carbohydrate effect on a person's blood sugar levels, or "blood glucose levels". As you might be aware, spikes in your blood sugar level cause cravings.

The long and short of it is that a healthier diet consists of foods that fall in the lower range of the index, generally under 55. Foods that fall in the high range (70 and up) are risky. Complex carbohydrates low on the index can even raise your metabolism and help you lose weight more quickly.

The following are just a few to get you started:

Glycemic Index List Of Foods from The RightHealth Community

Glycemic Index list of foods
Sugars
Fructose - 12-25, average 19
Glucose - 85-111, average 100
Honey - 32-87, average 55
Lactose - 46
Diary products
Milk, regular (full fat) 11-40, average 27
Skimmed milk - 32
Yogurt without sugar - 14-23
Bread
White bread - 64-87, average 70
Whole wheat bread made with whole wheat flour - 52-87, average 71
Muffins, cakes, pancakes, waffles etc - vary between 38-102, mostly between 55 and 80
Crackers
Rice Cakes - 61-91, average 78
High fiber rye crispbread - 59-69, average 64
Cold Cereal
All bran - 30-51, average 42
Bran buds - 58
Corn flakes 72-92, average -81
Corn Chex - 83
Fruit loops - 69
Rice chex - 89
Special K - 54-84
Hot cereal
Quick cooking oats - 66
Instant cream of wheat - 74
Grains
Barley - 22-48
Barley, cooked - 50
cornmeal boiled in water - 69
long grained white rice - 50-64
Short and medium grained white rice - 83-93
Brown rice - 66-87
Pasta
Rice pasta - 40-92
Mung bean noodles - 26-39
Fruit
Apples - 28-44, average 38
Raw apricots - 57
Dried apricots - 31
Underripe Banana - 30
Overripe Banana - 52
Cherries - 22
Dates - 103
Grapefruit - 25
Grapes - 46-49
Pears - 33-42
Plums - 24-53
Strawberries - 40
Fruit juice
Carrot juice - 43
Cranberry juice cocktail - 52-68
Grapefruit juice - 48
Orange Juice - 46-53
Pineapple juice - 46

Glycemic Index List Of Foods from The RightHealth Community

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