Diet Sage

What’s Really In Your Greek Yogurt?

February 6, 2018 by staff content in Health News with 6 Comments

What’s Really In Your Greek Yogurt?Grееk уоgurt іѕ an amazing fооd thаt not only рrоmоtеѕ hеаlth, but аlѕо соntаіnѕ “gооd” bасtеrіа that can hеlр regulate digestion аnd boost immunity.

Grееk уоgurt has quісklу bесоmе оnе оf Amеrіса’ѕ favorite hеаlth fооdѕ.

But some fillers like gelatin, соrn ѕtаrсh, milk рrоtеіn concentrate аddеd tо mаnу grееk уоgurtѕ саn mаkе thеm mоrе like junk fооd.

Real Greek yogurt wіll nоt соntаіn thеѕе thісkеnіng аgеntѕ; іt wіll аlѕо hаvе a hіgh protein соntеnt thаt іѕ 2 to 3 tіmеѕ higher thаn trаdіtіоnаl уоgurtѕ.

Wіth mаnу соmраnіеѕ’ аddіng addictives to thеіr рrоduсtѕ, hоw саn we bе ѕurе thаt оur Greek уоgurt is hеаlthу?

Thе аnѕwеr іѕ to bе сhооѕу аbоut thе brands wе buy, but wіth ѕо mаnу Grееk уоgurt орtіоnѕ аt the grосеrу ѕtоrе, dесіdіng whісh аrе bеѕt fоr hеаlth саn bе оvеrwhеlmіng.

Fоllоw thіѕ guіdе tо fіnd оut whаt tо lооk fоr and whаt tо аvоіd whеn ѕhорріng fоr real Grееk уоgurt.

 

Greek Yogurt VS Grееk Style Yоgurt

Hеrе аrе ѕоmе handy Grееk yoghurt fасtѕ уоu may not knоw that wіll help you mаkе informed dесіѕіоnѕ without gеttіng lurеd оr mіѕlеd bу marketing оr расkаgіng.

A rеаllу thісk yoghurt hаѕ еіthеr got thеrе in twо wауѕ:

It wаѕ еіthеr ѕtrаіnеd a fеw tіmеѕ tо remove thе whey оr it hаѕ hаd mіlk рrоtеіn powder, ѕtаrсh оr other аddіtіvеѕ аddеd tо it to gеt there.

The еаѕіеѕt way rеаllу to determine thіѕ іѕ to lооk аt thе іngrеdіеntѕ list.

In thе UK thеrе іѕ a difference between ‘Grееk уоghurt’ аnd ‘Greek Style Yoghurt’.

Greek уоghurt nоw hаѕ tо bе authentically made іn Grеесе. Grееk ѕtуlе yoghurt іѕ just made tо ѕееm lіkе it and саn bе thісkеnеd bу either one оf thе twо рrосеѕѕеѕ аbоvе.

In Amеrіса, anything can bе саllеd ‘Greek’ – bаѕісаllу this whоlе Grееk ѕtуlе уоgurt thіng іn thе UK іѕ thе rеѕult of a big court case bеtwееn Tоtаl and Chobani.

 

Whаt’ѕ аddеd in уоur”Grееk Stуlе” оr “Flаvоrеd Greek” Yogurt?

Prоtеіn- Gіvеn еquаl portion sizes, Grееk style has аbоut twісе аѕ muсh protein аѕ rеgulаr yogurt.

For еxаmрlе, оnе 6 оz соntаіnеr of Chobani Grееk bluеbеrrу уоgurt соntаіnѕ 14 grams оf protein, whereas thе ѕаmе ѕіzе соntаіnеr оf Dаnnоn rеgulаr bluеbеrrу yogurt соntаіnѕ оnlу 6 grаmѕ.

 

Addеd Sugars – Flаvоrеd Grееk ѕtуlе typically contains fеwеr аddеd ѕugаr grams thаn flаvоrеd regular уоgurt.

Fоr іnѕtаnсе, Dannon Greek Blueberry уоgurt соntаіnѕ 3 grаmѕ ѕugаr/оz (16 grаmѕ/5.3оz соntаіnеr), whеrеаѕ thеіr rеgulаr bluеbеrrу соntаіnѕ a lіttlе over 4 grams/oz (25 grаmѕ/6оz соntаіnеr). Tо аvоіd аddеd sugars аltоgеthеr, choose рlаіn flavor fоr either style. Plаіn уоgurt соntаіnѕ nаturаllу оссurrіng lactose (“mіlk ѕugаr”): about 12 grаmѕ реr 6 оz ѕеrvіng for regular yogurt, аnd аbоut 7 grаmѕ реr 6 oz ѕеrvіng for Grееk yogurt.

 

Cаlсіum – Regular уоgurt, hоwеvеr, tурісаllу bеаtѕ Grееk style for саlсіum соntеnt.

On average, a 6 оz соntаіnеr оf Grееk уоgurt соntаіnѕ аbоut 150 – 200 mg (15 – 20% DV) оf саlсіum, whеrеаѕ rеgulаr yogurt соntаіnѕ аbоut 300 mg (30% DV).

The еxсерtіоn is Yoplait Grееk yogurt – thе саlсіum соntеnt matches rеgulаr уоgurt.

 

Calories – Calories аrе mоrе brand-dependent thаn ѕtуlе-dереndеnt.

Cаlоrіеѕ реr ounce саn bе dіffісult tо determine аt first glance since ѕіnglе-ѕеrvе containers саn bе as ѕmаll as 4 оz (Activia) оr as lаrgе аѕ 8 оz (ѕоmе ѕtоrе brands).

If саlоrіеѕ аrе a concern, then еіthеr budgеt for thе саlоrіеѕ іn уоur favorite flаvоrеd yogurt оr сhооѕе рlаіn.

If you like ѕwееt yogurt, thеn аdd your оwn ѕwееtеnеr tо рlаіn уоgurt.

Hоnеу, ѕugаr, аnd ѕуruр аll contain bеtwееn 4-6 grаmѕ of ѕugаr per tеаѕрооn (аbоut 16-24 саlоrіеѕ). Or, you соuld аdd a 1/4 сuр оf sliced ѕtrаwbеrrіеѕ fоr оnlу 13 саlоrіеѕ!

 

How tо find thе bеѕt Greek Yogurt

For help whіlе you’re already аt the grосеrу ѕtоrе, thе mоѕt basic tір fоr сhооѕіng a hеаlthу Greek yogurt brand is tо сhесk thе ingredients list.

If there аrе mаnу аddіtіvеѕ thаt ѕhоuldn’t be thеrе (lіkе аrtіfісіаl ѕwееtеnеrѕ, flаvоrіng and соlоr) try рісkіng uр a dіffеrеnt brand.

To соntrоl ѕugаr іntаkе, thе best сhоісе іѕ to buу the рlаіn vаrіеtу and аdd your оwn fruіt.

Hоwеvеr, іf уоu рrеfеr the соnvеnіеnсе of hаvіng fruіt аlrеаdу mіxеd in, check thе ingredient list аnd make sure thе fіrѕt іngrеdіеnt is a fruіt – not “sugar” оr аnоthеr ѕwееtеnеr.

 

Onе 6-оunсе portion of yogurt ѕhоuld contain:

Lеѕѕ thаn 150 саlоrіеѕ
Less thаn 4 grams оf fаt *
No аddеd sugar
At least 13 grams of рrоtеіn
At lеаѕt 20% of уоur dаіlу value (DV) оf саlсіum
Nо rBGH (growth hоrmоnеѕ)
No аddіtіvеѕ lіkе ѕwееtеnеrѕ, fillers, thісkеnеrѕ, preservatives, оr аrtіfісіаl соlоrѕ

Thе hеаlthіеѕt сhоісе will bе a nоn-fаt оr lоw-fаt Grееk уоgurt.

A 6-оunсе portion of уоgurt made with whоlе mіlk wіll соntаіn 7-9 grams оf fаt; a lоw -fat уоgurt contains 2-4 grаmѕ, and a nоn-fаt vаrіеtу hаѕ 0 grаmѕ fаt.

 

Sоmе Best Brаndѕ

1. Wаllаbу Organic Grееk Plаіn Lоw-Fаt

What’s Really In Your Greek Yogurt?

Nutrition: 6 оz, 130 саlоrіеѕ, 3 g fat (2 g ѕаturаtеd fаt), 100 mg ѕоdіum, 7 g саrbѕ (0 g fіbеr, 4 g ѕugаr), 17 g protein, 20% DV calcium.

It’ѕ thе perfect gо-tо Greek уоgurt.

Althоugh Wаllаbу hаѕ bоth lоw-fаt (2%) and non-fat Grееk yogurt options, Middleberg recommends kееріng ѕоmе оf thаt fat аrоund.

“Chооѕе lоw-fаt оr full-fat vеrѕіоnѕ оvеr fat-free,” she says.

Nоt only dоеѕ fullеr-fаt dairy contain more nutrіеntѕ, but thоѕе hеаlthу fаtѕ will play a key rоlе in hеlріng уоur bоdу аbѕоrb vіtаmіnѕ A, D, E, and K.

 

2. Chоbаnі Grееk Yоgurt

What’s Really In Your Greek Yogurt?

Nutrition: 5.3 oz, 130 calories, 6 g fаt (4 g saturated fаt), 55 mg ѕоdіum, 6 g carbs (0 g fiber, 4 g ѕugаr), 13 g рrоtеіn, 15 % DV calcium.

Chоbаnі uѕеѕ whole mіlk fоr their рlаіn уоgurt, whісh іѕ whу the fat соntеnt оf the resulting yogurt is 4 percent.

This pick іѕ hіgh іn protein and very lоw іn ѕugаr. (In fact, thеrе аrе zеrо аddеd sugars оr ѕwееtеnеrѕ іn thіѕ container.)

 

3. Stonyfield Orgаnіс Grееk Whоlе Mіlk Plain

What’s Really In Your Greek Yogurt?

Nutrіtіоn: 5.3 оz, 120 calories, 5 g fаt (3.5 g ѕаturаtеd fat), 95 mg ѕоdіum, 5 g саrbѕ (0 g fiber, 5 g sugar), 14 g рrоtеіn, 20% DV саlсіum.

Stоnуfіеld Organic іѕ a good brаnd tо choose if уоu lіkе to buy organic.

All of their yogurts аrе оrgаnіс аnd thеу hаvе many dіffеrеnt products to сhооѕе frоm.

Thеу оffеr grаѕѕ-fеd, whоlе-mіlk yogurt, Greek уоgurt and a Smооth & Creamy line.

If уоu prefer flаvоrеd уоgurt, their fruіt-flаvоrеd Grееk уоgurtѕ are аll grеаt сhоісеѕ.

Hоwеvеr, mоѕt оf thеіr other fruіt-flаvоrеd yogurts dо соntаіn аddеd sugar.

 

4. Fage Grееk Yоgurt

What’s Really In Your Greek Yogurt?

Nutrіtіоn: 7 оz, 140 саlоrіеѕ, 4 g fаt (3 g ѕаturаtеd fаt), 65 mg sodium, 8 g carbs (0 g fіbеr, 8 g sugar), 20 g рrоtеіn, 20% DV calcium.

Fage is a great сhоісе for thоѕе who еnjоу Grееk yogurt.

Thе Fage Tоtаl Plain line оf уоgurt соntаіnѕ only mіlk аnd a vаrіеtу оf lіvе сulturеѕ.

It іѕ аlѕо аvаіlаblе іn full-fat, 2% аnd 0% vаrіеtіеѕ.

Hоwеvеr, ѕіnсе it is a Greek уоgurt, thе саlсіum соntеnt іѕ lоwеr than a regular уоgurt wоuld bе, аt about 20% of your dаіlу needs.

It аlѕо doesn’t contain added vіtаmіn D.

Stіll, іt іѕ a hеаlthу сhоісе.

But, lіkе thе other brаndѕ, ѕtісk tо the рlаіn varieties.

Thе brаnd’ѕ flavored оr fruіt-аddеd уоgurtѕ contain plenty оf added sugar.

 

Whеn іt соmеѕ tо уоgurt, kееріng іt healthy mеаnѕ keeping іt ѕіmрlе.

Tо рісk thе hеаlthіеѕt Grееk уоgurt, be sure tо сhооѕе one that hаѕ milk аnd live сulturеѕ lіѕtеd оn thе fооd lаbеl — and little еlѕе.

Trу tо рісk a уоgurt that hаѕ few ingredients аnd аѕ lіttlе аddеd ѕugаr аѕ роѕѕіblе.

Plain аnd unsweetened уоgurt іѕ bеѕt.

Aраrt from thаt, most сhоісеѕ аrе uр tо реrѕоnаl рrеfеrеnсе.

Aѕ long аѕ you follow thеѕе tірѕ, уоu can fееl соnfіdеnt thаt thе уоgurt уоu pick is a hеаlthу and nutrіtіоuѕ сhоісе.

 

If you’ve eaten Greek Yogurt and yet still experiencing digestive issues like boosting, gas, constipation indigestion, go to the next page and learn about the 3 tips to heal your digestive system –

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About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

What’s your favorite Greek Yogurt Brand?

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What’s Really In Your Supermarket Ready-made Meals?

February 2, 2018 by staff content in Health News with 1 Comment

What's Really In Your Supermarket Ready-made Meals?We’ve all eaten one. Those pre-packaged, enticingly easy-to-make ready meals from the supermarket.

Typically, you’ll pick one up because you are looking for a quick, (seemingly) balanced meal that is inexpensive.

Companies have picked up on the consumer’s desire for a healthier ready-made meal so there are now pre-made meals
that really do seem healthier—but are they really?

You may be surprised to learn what is in your ready meals and how they are prepared.

 

The Ready Meal Experience

The idea behind ready meals is that the consumer gets the same experience every time.

If you buy a chicken alfredo meal, you expect to get the same amount of ingredients with the same flavor and the same texture every single time.

In order for this to occur, food manufacturers need to be able to produce the same meal on a massive scale so instead of preparing their own raw ingredients for each meal, they will purchase pre-treated ingredients that have been frozen or dried.

This may not sound too bad until you follow the path these ingredients have taken.

The suppliers for these products are all over the world meaning these ingredients cross multiple countries, often several continents even, to get to the manufacturer’s warehouse to be cooked and packaged.

After reaching the processing plant, multiple teams across multiple assembly lines handle various components of the meal.

This just goes to show you that your food is not being treated as chefs would treat food, but as scientists treat experiments.

 

Ingredients

Fruits and Vegetables

fruits-and-vegetables-in-ready-meals

Many times, bagged salads seem like a quick, healthy option compared to a TV dinner, but this may not truly be the case.

That bagged lettuce that was conveniently pre-chopped and triple washed was also likely soaked in chlorine for up to 8 hours to prevent bacteria growth after having been harvested two weeks prior!

The best option is to skip the bagged meal and take the extra few minutes to wash and chop loose greens.

 

Meat, Fish and Vegetables

meat-and-fish-in-readymeals
Meats in ready-made meals are frozen during transportation and storage.

Of course, this is to keep bacteria from growing, but over the months or years that they are stored, they may have accidentally thawed enough to allow bacteria growth which could lead to illness.

The worst part is that once they are thawed and cooked by manufacturers, they can then be marketed as “fresh”!

 

Eggs

eggs-in-ready-meals
While there is a possibility of breaking, in general, eggs seem like a relatively simple product for manufacturers to use in transportation and cooking, but the reality is that most eggs do not reach manufacturers in their shells.

They most often arrive in the form of a powder, a product from the egg white (albumen) or hard-boiled so that they can easily be made consistent during packaging.

Sometimes, they even come as liquid, dried, quick-frozen, concentrated or crystalized for convenience.

Other manufacturers will forego real eggs and opt for “egg-replacers” made from whey protein because it is cheaper and has a longer shelf life.

 

Fruit Jams and fillings

fruit-jams-and-fillings-eggs-in-ready-meals
You would think that the ready-made foods at the bakery are made from scratch in house, including the fillings and toppings, but you would also be mistaken.

Unfortunately, those jams and fillings that fill donuts and pastries are not the simple ingredients of raspberries and sugar.

Instead, it consists of raspberry puree, sugar syrup, pectin (to give it a gel-like consistency), citric acid (which is usually made from mold) and calcium chloride.

 

Additives

additives-in-readymeals
Calcium chloride is also known as additive E509.

Additives in processed foods that begin with “E” followed by numbers have a very high “label polluting” effect.

Artificial colors are also added in an effort to make bland foods look vibrant and fresh.

Antioxidants and emulsifiers are added to increase the product’s shelf life.

Doesn’t all of that sound delicious?

 

Preservatives

preservatives-in-ready-meals
In order to respond positively to the public’s cry for more natural ingredients, companies have begun to seek out “natural” products that perform the same functions as the chemicals that were being placed in ready-made foods.

Preservatives like sodium benzoate (which has been linked to allergies, ADD and cancer) have been replaced with cultured vinegar which is fermented to inhibit bacteria growth.

 

Potato protein isolate

potato-protein-isolate-in-ready-meals
This particular product has an interesting story.

It was considered a “revolutionary” ingredient with the ability to conform to the necessary function, whether as an emulsifier, a foaming agent or to provide a comforting mouthfeel in cakes.

It takes the place of eggs, butter and cream.

 

GMO ingredients

gmo-in-ready-meals
Genetically modified ingredients are becoming increasingly unpopular in the United States, but unfortunately, because they are cheaper, most people do not even think to look at labels to determine if the foods are non-GMO, and if they are, how many of them are.

 

Artificial enzymes

artificial-enzyme-in-ready-meals
When you think of an enzyme in relation to the body, you think of the body’s ability to use digestive enzymes for breaking down foods.

Manufacturers have recognized the ability of genetically modified enzymes to be made for any purpose including preserving food and increasing chemical reactions.

This would allow for greater profit margins and the reduction of energy consumption.

For example: high fructose corn syrup is made using artificial enzymes as are breakfast bars (they make them stay soft), enzyme-treated chicken feed which allows the farmer to give cheaper feed, and even in fish feed which is now made from processed feathers that have been treated with enzymes to make them digestible.

 

Knowing all of this information, it seems only logical that you would never again choose a ready-made meal.

While there are “healthier” options in the supermarket, you will never see some of these ingredients and processing methods on the labels making it difficult to trust that you are receiving high-quality ingredients for your dinner.

If at all possible, choose to cook your meals using whole foods.

The best way to think about it is to choose “one ingredient” foods (for example, rice, chicken, green beans, etc.) and use those to make a cohesive meal.

This will guarantee that you know how the foods have been processed and handled during the cooking phase.

You will also be at far less risk for any internal issues that can arise from artificial or poorly manufactured ingredients.

 

To protect yourself from these toxic chemicals (which lead to higher risk of cancer) in many of our everyday’s food, go to the next page and discover how to boost your immune system –

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About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

Are you fond of Ready-made Foods?

Please share with your friends this article on “Ready-made Foods?” – Use any of the social media and email buttons on the left of our website.

19 Hidden Sources Of Trans Fat

January 3, 2018 by staff content in Health News with 3 Comments

22 Hidden Sources Of Trans FatYou may have heard of trans fat and already are working to keeping it off your shelves What you may not know is that trans fat can appear in places you least expect and you might already be consuming it on a regular basis.

The lines in labeling foods you buy are gray and can be misleading.

Here is everything you need to know about what is safe and what to look for the next time you head to the market.

Trans-unsaturated fatty acids or better known as trans fat have been widely used in foods since the 1950’s.

It is made using vegetable fats and commonly found in fried foods, margarine, snack foods and various other forms.

Fats in general are a natural and healthy part of of a good diet.

The problem with trans fat is that trans fat increases your risk cardiovascular disease.

This can lead to serious heart conditions and is rapidly becoming a leading cause of death in the world.

Even when the food label reads, “Trans fats 0 grams per serving,” it does not mean that it has zero trans fats.

If the foods contain less than 0.5 grams of trans fats, companies are allowed to round that number down to zero.

For example, if the food product contains 0.4 grams of trans fats per serving, the label can display it as 0 grams.

So you have a shopping list and want to know which products have trans fat? Here are some of the foods that contain traces of trans fat in them.

 

Margarine

When it comes to spreads, looking at the total fat on the nutrition label is not enough.

You want to buy something with no partially hydrogenated oil in them.

Here are some examples of the different brands of margarine’s that are bad for you too:

Brummel & Brown Original – contains soybean oil (which is a partially hydrogenated oil).

brummel & brown transfat

Land O’ Lakes – Their cows are fed with GMO feed and contains soybean oil.

land-o-lakes-transfat

 

Cake mixes and frostings

Cake Mixes
Even products labeled as trans fat free can still contain traces of trans fat in cake mixes.

Another simple clue to look out for is the word “shortening”.

Jiffy Golden Yellow Cake Mix

jiffy-trans-fat-content

Duncan Hines Moist Deluxe French Vanilla 

duncan-hines-trans-fat

Keep an eye out for this word for is it a sure way you can tell of your mix has trans fat.

Frostings
The same thing applies for frosting, just be careful of the listed trans fat zero can also contain as much as .49g per serving.

Betty Crocker Vanilla Rich & Creamy Frosting.

betty-crocker transfat

 

Fried chicken

Most fried chickens contain some level of trans fat. For example, Popeye’s Fried Chicken Wings contain 1g of trans fat. While Kentucky Fried Chicken has lowered the trans fat content to 0.2 grams of trans fat per serving.

 

Popeye’s Chicken

Popeye's Chicken transfat

 

French Fries

The cooking oils used for frying french fries are likely to be vegetables oil. These oil are the hidden sources of trans fat. Take a look at the following – 

Arbys Curly Fries

arbys-curly-fries-transfat

 

Nondairy Creamers

Powdered nondairy creamers contains more trans fat compared to its liquid counterpart.

Another alternative is 1% milk which contain less trans fat and contains vitamin A and D3.

Stay away from half and half. It contains more calories, fat and trans f at than even powdered nondairy creamer.

Half and Half

 

Peanut Butter

When choosing a peanut butter stick to natural peanut butters as they contain less trans fat along with salt and sugar.

Peter Pan Creamy Original

Peter Pan Creamy Original transfat

 

Microwave Popcorn

Inherently microwave popcorn by nature will always have some trans fat due to the process of preserving the grain before popping.

They can however, be found with low trans fat from almost every brand.

Try to stay away from anything labeled movie theater butter as they usually contain high amounts of trans fat.

Act II Light Butter

Act II Light Butter transfat

 

Frozen dinners

Frozen dinners are very likely to contain trans fat do to the preservative nature of the fatty acid.

It is best to just grab some fresh meats and vegetables and make a nice home cooked meal instead of gambling on a microwave plate of full of question marks.

Hungry-Man® Home-Style Meatloaf

Hungry-Man® Home-Style Meatloaf transfat

 

Ice cream

Take a look at the label of the ice cream you are buying. It is highly likely there are some trans fat stated in their nutrition facts. But it’s difficult to resist the temptations, isn’t it? Take a look at the following ice-cream – 

Baskin-Robbins-Oreo-Layered-Sundae

Baskin-Robbins-Oreo-Layered-Sundae transfat

 

Potato Chips

When buying your favorite crispy snack, make sure to read the nutrition label and check that your bag has zero trans fat per serving to minimize the amount of trans fat intake.

Another thing to look out for is to choose a brand that keeps the ingredients to around 3 or 4 total ingredients.

Doing so may decrease the likelihood of preservatives containing trans fat.

Lays Classic

lays-classic-transfat

 

Crackers

Like most of the other foods we have talked about, most of the crackers used vegetables oil in them, hence these vegetable oil contains are the hidden source of trans fat. Here’s one of them:  

Wheat Thins

wheat-thins-transfat

 

Granola Bars

Granola bars are an amazing snack food packed with all kinds of great ingredients that your body needs to get it going.

When choosing which bar you want, make sure the label reads zero trans fat and look closely at the type of oils they used.

fiber-one-transfat

 

Pie Crust

Pie Crusts will have a a combination of oils and butter built into the mix. Again there is hydrogenated oil in the ingredients.

Watch out for the word ‘shortening’ in the label.

Marie Callenders

marie-callenders-transfat

 

Pancake and Waffle Mix

Bisquick might be at every other counter when you are reaching for a pancake or waffle mix, but there are plenty of zero trans fat alternatives that are just as tasty. Watch out for the vegetable oil used in the mix.

Bisquick Original Pancake and Baking Mix

bisquick-transfat

 

Breakfast Sandwiches

On the go and skipping breakfast might lead you to the nearest fast food drive thru for quick meal in a breakfast sandwich.

Be aware that these will be packed with all kinds of fatty foods, some including trans fat, especially those including biscuits.

McDonald’s Steak, Egg & Cheese Biscuit

mcdonalds-transfat

 

 

Frozen and Creamy Beverages

Milkshakes and other creamy drinks are not going to be the healthiest snack and are highly likely to be high in trans fat. There are many scary ingredients in them too.

Steak N’ Shake Strawberry Sundae

strawberry-sundae-transfat

 

Ground Beef Hamburgers

Trans fat are a natural occurrence in ground beef and there is no avoiding this issue when chomping into your favorite hamburger.

These fats found in beef however are much safer than the processed kinds found in other foods on this list.

Denny’s Double Cheeseburger

dennys-double-cheesburger-transfat

 

Cookies

With all the cookies on the aisle to choose from, competitors are quickly cranking out many choices of your favorite cookies with zero trans fat.

Mrs. Fields Cookies

mrs-fields-cookies-transfat

 

 

Packaged Pudding Snacks

Store bought packaged pudding snacks are just loaded with trans fat and is best to avoid this product altogether. Take a look at this pudding –

SnackPack Pudding

SnackPack Pudding transfat

 

 

 

The war between heart healthy consumers and huge corporations selling their products may not be over any time soon, but your best weapon to equip yourself with is knowledge and some common sense.

Nutrition labels are the most important part of choosing the right foods for you and you families.

If you are suffering from high cholesterol or heart disease, here’s what you can do to protect your heart –

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About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

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15 Foods That Worsen Age-Related Macular Degeneration

December 26, 2017 by staff content in Health News with 4 Comments

Macular Degeneration and NutritionAge-related macular degeneration (AMD) is a disease in which the macula (the central part of the retina) begins to degenerate, resulting in distortion or loss of central vision.

It typically occurs in older populations, hence the name.

According to the American Academy of Ophthalmology, there are two types of AMD—dry AMD and wet AMD.

Dry AMD is the most common, affecting about 80 percent of those suffering from this disease.

It occurs when parts of the macula become thin and tiny pieces of protein grow (called drusen).

Wet AMD is identified by the growth of new, abnormal blood vessels under the retina.

These vessels will leak fluids (blood or others) which leads to macular scarring.

This type of AMD causes vision loss faster than dry AMD.

Unfortunately, there is no cure for AMD at this time, but it may be preventable, and if you already have it, there may be a way to slow the symptoms.

Your nutrition can play a huge role in preventing this disease.

Certain micronutrients have been shown to play a significant role in preventing or contributing to AMD.

 

Foods to Avoid

Junk Foods

In a study published in the August 2001 issue of Archives of Ophthalmology, researchers found that certain fats found mostly in junk foods contributed to AMD.

Vegetable oil, monounsaturated and polyunsaturated fats, along with linoleic acid are found in:
– margarine
– chocolate
– commercially-prepared pies
– peanut butter
– potato chips
– french fries
– cakes and cookies

This study showed that eating these junk foods may increase your risk of AMD.

 

High dietary glycemic index (dGI) foods

Another study found in Investigative Ophthalmology & Visual Science reveals foods that are higher on the glycemic index, like refined carbohydrates, are associated with a higher risk of AMD.

A refined carbohydrate can best be described as any sugar or starch except for those that are natural, whole foods like a piece of fruit, sweet potato, lima bean, etc. Some examples include:

– Sugars
– Fruit juices
– Flour
– Corn starch, potato starch, modified food starch
– Instant/refined grains
– Sweets
– Highly processed carbohydrates

Many studies have shown the significant impact of these foods on the development or worsening of AMD later in life.

Not only do you need to avoid these foods, you also need to be proactive in consuming certain foods to prevent or slow the development of AMD.

 

Foods to Consume

While certain fats are important to avoid, omega-3 fatty acids were found to play a protective role against AMD.

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two omega-3s that were found in a 2014 study to have a preventive role against AMD.

This study tested the blood serum levels revealing a significant association between DHA and EPA consumption with a lowered risk for AMD. Omega-3s are found largely in fish, flaxseeds (ground for easy absorption in the body), chia seeds and walnuts.

Certain carotenoids that are already found in the retina are beneficial when consumed to aid the eye’s function.

Lutein and zeaxanthin have antioxidant properties which help to fight against free radicals in the eye.

They do this by improving pigment density in the macula which absorbs excess blue and UV light, thereby neutralizing the free radicals.

Unfortunately, even though these specific nutrients can be found in many fruits and vegetables, we hardly get sufficient amount of these nutrients for our eyes.

Zinc and vitamins A, C, and E are important as well.

Zinc can be found in red meat and shellfish, while vitamins A, C, and E may be found in a variety of plant-based foods including fruits, vegetables, seeds and nuts.

Listed below is an easy reference for what foods contain specific nutrients.

Remember that when buying these foods, they should be high-quality, organic versions for optimum nutrition.

– DHA and EPA—flaxseeds, flaxseed oil, walnuts, fish (salmon, halibut, tuna, sardines)
– Zinc—chickpeas, yogurt, red meat
– Vitamin A—sweet potatoes, cantaloupe, apricots, mangos, carrots, ricotta cheese, red peppers
– Vitamin C—brussels sprouts, broccoli, grapefruit, kiwi, strawberries
– Vitamin E—broccoli, spinach, wheat germ, almonds, sunflower seeds

 

Other preventive measures

Avoiding or consuming certain foods is not the only way to prevent macular degeneration.

Don’t smoke
Smoking is one of the largest contributors to AMD.

According to the British Medical Journal, smokers are four times more likely than non-smokers to develop macular degeneration.

Another study found that even if you have quit smoking, you are still more likely to develop AMD than those who have never smoked.

What’s the bottom line? Don’t smoke, and if you do, quit now to reduce the risk.

Take supplements
You may make it a goal to consume as many micronutrients as possible in order to reach your daily recommendation, but if you stay within your recommended calorie allotment, it is close to impossible to reach your daily micronutrient needs.

You have to take some form of supplementation, but again, make sure it is high-quality or you will be wasting your money.

Exercise and maintaining a healthy weight
This seems to be the response for preventing many diseases, and it is no different for AMD.

The British Journal of Ophthalmology found that those who exercise regularly are at a reduced risk for AMD by up to 70 percent! In this study, leading an “active lifestyle” was defined as having walked at least two miles per day at least three times per week.

Blood pressure and cholesterol
Some studies have found that maintaining a healthy cholesterol level can protect against macular degeneration.

Without cholesterol blocking your arteries, your eyes will be able to receive appropriate blood flow for maintaining eye health.

The Framingham Heart and Eye Studies and Beaver Dam Eye Study, two large health studies, found a significant correlation between high blood pressure and severe forms of macular degeneration.

Proper nutrition can help lower or prevent high blood pressure.

Sunglasses
Remember how we mentioned that lutein and zeaxanthin help the eye to absorb UV and high energy visible (blue) light? Wearing sunglasses can help keep those lights from entering your eyes in the first place.

These sunglasses need to state that they protect from these lights or you may be spending money on sunglasses that will not help your eyes.

It has not been specifically shown that UV and blue lights will directly cause AMD, but one study found that the combination of overexposure and low antioxidant intake led to a higher risk of developing AMD.

Have regular eye exams
Regular eye exams will be one of the best ways to catch macular degeneration in its early stage.

The current recommendation by the American Academy of Ophthalmology is that you get a baseline comprehensive examination at 40.

Those with risk factors for eye diseases, including AMD, should see an ophthalmologist before age 40.

After this baseline is established, the doctor will recommend a regular schedule for exams.

 

As you can see, even with a family history of AMD, it can be slowed or prevented through proper nutrition and taking care of your eyes.

Just like with many other areas of health, prevention is key.

Nutrition typically plays a major role in prevention, so be intentional about what you eat! This is important for your overall health and quality of life!

 

If you realize that you are experiencing symptoms of maclar degeneration and vision loss, go to the next page and learn about how to prevent your eyesight from worsening –

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About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

When is the last time you had your eyesight tested? Do you experience extra sensitivity to glare? Blurry areas on a printed page? Black spots in your vision?

Please share with your friends this article on Macular Degeneration so they will learn what food is good or bad for the eyes  – Use any of the social media and email buttons on the left of our website.

Is Moldy Food Dangerous?

December 17, 2017 by staff content in Health News with 2 Comments

Is Moldy Food Dangerous?It has certainly already happened to many of us to open our food pantry and find some food covered in mold.

But not all of us will have reacted the same way.

Some will have thrown the food away and some will only have removed the moldy part and eaten the rest.

It’s not always easy to know when it’s safe to eat moldy food and when it’s better to simply discard it.

The topic may be a bit confusing as some foods are actually produced with mold and have been consumed safely for centuries.

For example, many types of cheese, including Gorgonzola, Brie or Camembert, are produced with a type of mold called Penicillium.

So, if the mold used to produce cheese is safe, why would moldy food be potentially dangerous? And if it is dangerous, to what extend and under which conditions?

Mold is naturally present in our environment and it’s impossible to avoid it completely.

However, it can be potentially dangerous and some precautions are necessary to avoid risks for our health.

In this article we will talk about its potential risks as well as the most effective ways to avoid the mold and the problems it can create.

 

What is Mold?

To avoid mold, the first step is to understand what it is.

This word refers to fungi that grow in multicellular structures.

When the fungi grow in single cells, we call them yeast instead.

Mold can have different colors, such as green, black, grey or white.

It can also float in the air, in which case it will be invisible to naked eye.

Mold grows quicker in hot and humid conditions, such as tropical climates or summer.

Moist, warm and organic substances such as food are the perfect environment for it to develop.

Common foods that can grow mold are fruit and vegetables, bread, meat, nuts, milk products and cheese, spices, some processed foods and some crops such as corn, oats and rice.

However, food is not the only matter at risk.

Mold can also develop on leather goods, clothes or shoes, as well as on our pets and even our bodies.

As already mentioned, mold spores can also float in the air.

 

Dangers of Molds

Not all types of mold are dangerous.

Yet, some can potentially be very harmful.

First of all, mold can be inhaled and create breathing problems, asthma, as well as allergic reactions.

Even worse, some types of mold can produce toxic substances, called mycotoxins.

According to the Food and Agriculture Organization (FAO) of the United Nations, these are present in 25% of the world’s crops, especially maize and peanuts.

Aflatoxins are probably the most well-known – and researched on -type of mycotoxins.

It’s a very dangerous substance, classified as carcinogenic.

According to the International Agency for Research on Cancer (IARC) of the World Health Organization (WHO), this substance is poisonous and its acute contamination can even lead to death.

It can cause liver cancer too, especially in people that already suffer from hepatitis B chronic infection.

More recently, it has also been observed that children that are exposed to high quantities of aflatoxins can develop the symptoms of stunting and growth impairment.

These conditions make them more vulnerable to other illnesses such as infectious diseases.

As a result, their mortality risk is also increased, especially in developing countries.

What is more, bacteria can also develop on food together with mold.

This combination can provoke food-borne diseases with symptoms like nausea, diarrhea and vomiting.

Surprisingly, studies also highlighted a link between mold and psychiatric disorders.

For example, a study led by Brown University in 2007 found “a solid association between depression and living in a damp, moldy home.”

 

How to Prevent Mold Growth?

Although not all types of mold are dangerous, some are potentially very harmful and exposure to them should therefore be reduced as much as possible.

Firstly, as mold develops quickly in hot and humid conditions, it’s important to control the temperature and humidity level at home.

The desirable humidity level should be below 40%. Air-conditioning and dehumidifiers can be used to achieve this goal.

Secondly, food and leftovers should be handled with care to avoid the growth of mold on them.

According to the US Department of Agriculture (USDA), the following precautions should be followed when dealing with food:

  • leftovers should be eaten within 3 or 4 days of preparation so that mold does not have enough time to grow on it;
  • perishable food should always be refrigerated and should not be left outside the fridge for more than 2 hours;
  • the content of opened cans should be stored in a clean and well-sealed container and kept refrigerated;
  • for longer-term storage, it is preferable to freeze food quickly rather than keeping it in the fridge;
  • as mold spores can be airborne as well, whenever food is served, it should be covered to avoid contact with them.

It may be also a good idea to buy fresh produce in small quantities to avoid letting them rot over time.

Hygiene in the kitchen is very important as well. Sponges, mops, towels and cloths should always be kept dry, clean and fresh.

A damp smell is a clear indicator that the item should be washed or, if this is not possible, discarded.

Strict hygiene rules should also be followed inside the fridge.

In fact, even though the cold temperature of the refrigerator is not its favourite environment, mold can actually grow there as well.

For this reason, the fridge should be cleaned regularly, at least monthly or bimonthly.

According to USDA, the best cleaning product for this is 1 tbsp of baking soda mixed with 1 dl of water.

Since mold can be airborne, indoor air quality at home and in the office is very important too.

Regular ventilation should be ensured and indoor air pollution should be monitored and tested whenever possible.

 

Can I Salvage Moldy Food?

So, let’s go back to our initial question: what should I do if my food is moldy?

USDA answered this query very clearly in a chart listing the different types of foods and explaining which ones should be discarded and which ones should be salvaged when moldy.

This is the list of foods that unfortunately cannot be salvaged and should be discarded as soon as they are contaminated by mold:

  • luncheon meats
  • bacon and hot dogs
  • cooked leftover meat and poultry
  • cooked casseroles
  • cooked grain and pasta
  • soft cheese; yogurt
  • jams and jellies
  • soft fruit and vegetables
  • bread and baked goods
  • peanut butter

When it comes to hard salami and dry-cured country hams, mold on their surface is normal so they can still be eaten safely.

The only precaution is to scrub off the surface mold before consuming them.

Hard cheese, as well as firm fruit and vegetables, can be used even if they are contaminated by mold.

In fact, their solid texture prevents mold from penetrating deeper.

However, the moldy spot and the area around it should be removed before eating them.

It is recommended to remove at least 1 inch around the contaminated area.

Although not all types of mold are dangerous, some can be very harmful and even potentially toxic.

Mold is everywhere, so nobody can be completely protected against it.

Consequences will be more or less serious depending on the extent of exposure and the type of mold.

Against this background, mold should be avoided as much as possible, especially when in direct contact with food.

Therefore, we should all observe proper cleanliness and hygiene in the kitchen, especially when storing and preparing food.

Furthermore, since airborne mold spores are invisible to naked eye, we should always remember to ventilate our house regularly as this is the place where many of us spend much of the time and contamination is more likely to happen.

 

If you’ve accidentally eaten molds and suffered from digestive issues like boosting, gas, constipation indigestion, go to the next page and learn about the 3 tips to heal your digestive system –

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About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

When is the last time the food you bought turned moldy?

Please share with your friends this article on Moldy Food so they will learn what food can still be savaged or they should throw away – Use any of the social media and email buttons on the left of our website.

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