Category Archive for: ‘Nutrition’
This is a Food Revolution!

Within our life time our food supply and the way we eat are going to radically change.  It has too.

Isn’t it always this way?  We are at the beginning of a revolution and very few people in general even know.  I’m sure at the beginning of the American Revolution it was only a handful of people who knew what was going on and kept the ball rolling.  That is the case with the Food Revolution too.

Over the last 30 or 40 years, the world, and in particular, the United States has gotten into some very, very bad habits and unhealthy ways.  Sure, the 60’s promised that we’d have robots to do everything for us and that technology would solve all our problems.  NOT!

One very good example is that technology developed HFCS.  That is High Fructose Corn Syrup.  You may have heard some of the recent farm bureau adds saying that HFCS has gotten a bad name and that it is all natural.  Please.  EVERYTHING is all natural.  HFCS have undergone “enzymatic” processing to make it sweeter.  Since the 1970’s the sugar in all our drinks in the US have been replaced by HFCS.  Our kids are obese.  Might be a correlation?

I don’t want to make this post too long, because I could go on and on.  My point is that the country’s food supply has changed and we need to get back to our old ways.

If you haven’t been following Chef Jamie Oliver’s “Food Revolution”  please click on the link and watch a few episodes on line.  Jamie believes (correctly) that any permanent form of change must start with the youngest generation and in the schools or learning system.

Let’s teach our children the proper way to eat again.

More to come about this heavy topic.

Jughandle out.


NUTRITION: Inflammation

This is a iPhone app that tracks inflammatory foods

Again from the nutrition tab, a little information about inflammation.

Most of us know what inflammation is, right?  Maybe not.  Inflammation is obvious when you sprain you leg or jam a finger, but now that we are older, I know that I some times have swollen or inflamed parts and don’t know what I did to deserve them.

Our body’s response to an injury is inflammation.  It is natural in the healing process.  But sometimes we can have “systemic inflammation” and not know it while it is negatively effecting our health.  A blood test can detect systemic inflammation by reading the C-reactive markers in the blood.  If you suspect that your swollen body is more than just water retention, consult your doctor.

Controlling Inflammation with our diet

Prostaglandins are produced by our bodies that are both anti-inflammatory and inflammatory chemicals.  These chemicals come from the food that we eat.  Imbalances in our diet can cause production of excessive amounts of inflammatory prostaglandins.  But the good news is that nutrients such as omega-3 fatty acids and the antioxidants we talked about yesterday, allow your body to produce more anti-inflammatory prostaglandins.

The previous information was taken from a great article at

To learn more about Inflammation and the IF Ratings of food read the complete article:

NUTRITION: Antioxidants- What are they and do they really help?

From the Nutrition Tab lets learn about – Antioxidants and Free Radicals

A free radical is an unstable molecule.  If you can remember from your high school chemistry an unstable molecule will seek to gain an electron from a weaker stable molecule in order to satisfy its need to become stable.  This is known as oxidation.   WiseGeek has it defined as “the loss of at least one electron when two or more substances interact. Those substances may or may not include oxygen.”  In doing so, this free radical destabilizes the stable molecule and creates another free radical in a chain reaction of cellular destruction.

This process isn’t good for our bodies.  When we are young our body has a greater ability to fight the “free radical” attack, but as we age, it can be overwhelmed by cancer causing free radicals and needs the help of Antioxidants.

Wikipedia defines an Antioxidant:

An antioxidant is a molecule capable of inhibiting the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons from a substance to an oxidizing agent. Oxidation reactions can produce free radicals. In turn, these radicals can start chain reactions. When the chain reaction occurs in a cell, it can cause damage or death. When the chain reaction occurs in a purified monomer, it produces a polymer resin, such as a plastic, a synthetic fiber, or an oil paint film. Antioxidants terminate these chain reactions by removing free radical intermediates, and inhibit other oxidation reactions. They do this by being oxidized themselves, so antioxidants are often reducing agents such as thiolsascorbic acid or polyphenols.[1]

Although oxidation reactions are crucial for life, they can also be damaging; hence, plants and animals maintain complex systems of multiple types of antioxidants, such as glutathionevitamin C, and vitamin E as well as enzymes such as catalasesuperoxide dismutase and various peroxidases. Low levels of antioxidants, or inhibition of the antioxidant enzymes, cause oxidative stress and may damage or kill cells.[citation needed]

As oxidative stress appears to be an important part of many human diseases, the use of antioxidants in pharmacology is intensively studied, particularly as treatments for stroke and neurodegenerative diseases. However, it is unknown whether oxidative stress is the cause or the consequence of disease.

Antioxidants are widely used as ingredients in dietary supplements and have been investigated for the prevention of diseases such as cancercoronary heart disease and even altitude sickness. Although initial studies suggested that antioxidant supplements might promote health, later large clinical trials did not detect any benefit and suggested instead that excess supplementation is harmful.[2][3] In addition to these uses of natural antioxidants in medicine, these compounds have many industrial uses, such as preservatives in food and cosmetics and preventing the degradation of rubber and gasoline.

Free radicals attack us from many different environmental sources every day. Some of which are: alcohol, tobacco, prescription drugs, smoked and barbecued food, harmful chemicals and additives in the foods we eat, sun bathing and pollutants in the air we breath. They assault your cells, large enzyme complexes, Vitamin C, and DNA. After age 28, the major source of aging is the production of free radicals. And with age, the amount of free radicals we produce increases. Scientists have determined that very large amounts of free radicals accumulated in your body, may significantly shorten your life span.


Free radical fighters found in a certain group of nutrients, namely antioxidants, can help protect against a great many free radical initiated diseases. Antioxidants remove free radicals.

It is also believed that antioxidants also stimulate the immune system’s response to help fight existing diseases.

via Benefits of Antioxidants Protect Immune System Antioxidant Formulas.


Natural Antioxidant

The following is a list of what WebMD considers the top 20 antioxidant food sources:

Here’s the list of the top 20 food sources of antioxidants, based on their total antioxidant capacity per serving size:



Food item


Serving size
Total antioxidant capacity per serving size


Small Red Bean (dried)

Half cup



Wild blueberry

1 cup



Red kidney bean (dried)

Half cup



Pinto bean

Half cup



Blueberry (cultivated)

1 cup




1 cup (whole)



Artichoke (cooked)

1 cup (hearts)




1 cup



Dried Prune

Half cup




1 cup




1 cup



Red Delicious apple




Granny Smith apple





1 ounce



Sweet cherry

1 cup



Black plum




Russet potato (cooked)




Black bean (dried)

Half cup







Gala apple



Researchers also found that cooking method also had a significant effect on the antioxidant content of the foods tested, but those effects were not consistent.

For example, cooked Russet and red potatoes had much lower antioxidant levels than those found in raw potatoes. Boiling also decreased antioxidant levels in carrots, but cooking tomatoes increased their antioxidant content.


Ok, I think we can agree that antioxidants are a good thing, so should we use supplements to get more of them?  If so, then which ones and how much?

Keep in mind that many vitamins only work well in conjunction with other vitamins.  An example is vitamin C and E.  Vitamin C helps restore Vitamin E to active form.

Vitamin A is a “fat-soluble” vitamin, meaning that it is oily and won’t dissolve in water.  The good news about Vitamin A is that it is stored in the fat (oil) of our body and is used over a longer time than a water soluble vitamin such as Vitamin C.

Vitamin C is water soluble and therefore is carried by the blood but as such must be replenished daily.

Vitamin E is also fat soluble.  It helps protect the cell membranes.  It is a strong antioxidant.

These three vitamins are important to our health and can be found in many foods.  It is possible when eating a healthy balanced diet to get 100% of the vitamins we need in our food.  But, if you believe your diet is falling short, a simple daily vitamin pill containing at least, A,C and E would be helpful.


Farm On you Fat Farmers,



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.

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.

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.

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 HEALTHY.  The weight loss will follow.

Baked Chicken and Sun Dried Tomatoes
Recipe Type: Main
Prep time: 15 mins
Cook time: 45 mins
Total time: 1 hour
Serves: 4
  • 1 lb chicken breasts, boneless, cut into 4 oz portions
  • 1 oz olive oil
  • 1 medium yellow onion, sliced
  • 1/2 cup sun dried tomatoes, chopped (if you use tomatoes packed in oil leave out the olive oil)
  • 1/4 c white wine
  • 3/4 c chicken stock
  • 1 t dried oregano
  • pepper to taste
  1. Preheat oven to 325 degrees.
  2. Rinse the chicken under cold running water and pat dry.
  3. Place an ovenproof skillet over moderate heat.
  4. Once warm add oil.
  5. When the oil is hot, add half the onions to pan
  6. Place chicken in the pan with the onions.
  7. Cook chicken for about 8 minutes or until it will release itself easily from the pan
  8. Flip to cook the other side.
  9. Continue to cook for 4 minutes.
  10. Stir the onions to keep from burning.
  11. Remove the chicken from the skillet. Set aside.
  12. Place remaining onions and tomatoes over the caramelized onions in pan.
  13. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes.
  14. Reduce heat and add wine.
  15. With a spoon stir the pan to remove the browned bits from the bottom of the pan.
  16. This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.
  17. Add chicken back to the skillet.
  18. Add stock just until the liquid level reaches halfway up the sides of the chicken.
  19. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.

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

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

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.


No ice cream tonight.  Promise!

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.

Food Additives to Avoid – Seriously

Why are cancers on the rise?  Keep Reading –

I’m sending this our Fat Farm group, because Ithink 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 eatingthese food additives.  If you want more information on how these mighteffect you, please email me and I’ll do more research.  The Fat Farmhas been on a anti – HFCS and MSG kick for over a 3 years now.  Theseothers are being added to our target.  It is especially important foryou 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

A calorie-free artificial sweetener 200 timessweeter than sugar. It isoften used with other artificial sweeteners to mask a bitter aftertaste.

FOUND IN More than 5,000 foodproducts worldwide, including diet soft drinks and no-sugar-added icecream.

WHAT YOU NEED TO KNOWAlthoughthe FDA has approved it for use in most foods, many health and industryinsiders claim that the decision was based on flawed tests. Animalstudies have linked the chemical to lung and breast tumors and thyroidproblems.

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

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

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

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

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

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

AKA, Butylated HydroxyAnisole and ButylatedHydroxytoluene are petroleum-derived antioxidants used to preserve fatsand oils.

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

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

A corn-derived sweetener representing more than40 percent of allcaloric sweeteners in the supermarket. In 2005, there were 59 poundsproduced per capita. The liquid sweetener is created by a complexprocess that involves breaking down cornstarch with enzymes, and theresult is a roughly 50/50 mix of fructose and glucose.

FOUND IN Although abouttwo-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  Sincearound 1980, the US obesity rate has risen proportionately to theincrease in HFCS, and Americans are now consuming at least 200 caloriesof the sweetener each day. Some researchers argue that the bodymetabolizes HFCS differently, making it easier to store as fat, butthis theory has not been proven.

A semi-soft fat created by chemically blendingfully hydrogenated andnon-hydrogenated oils. It was developed in response to the publicdemand for an alternative to trans fats.

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

WHAT YOU NEED TO KNOW Testingon these fats has not been extensive, but the early evidence doesn’tlook promising. A study by Malaysian researchers showed a 4-week dietof 12 percent interesterified fats increased the ratio of LDL to HDLcholesterol. Furthermore, this study showed an increase in bloodglucose levels and a decrease in insulin response.(think diabetes)

The salt of the amino acid glutamic acid, usedto enhance the savoryquality of foods, MSG alone has little flavor, and exactly how itenhances other foods is unknown.

FOUND IN Chili, soup, andfoods with chicken or beef flavoring.

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

A manufactured fat created by forcing hydrogengas into vegetable fatsunder extremely high pressure, an unintended effect of which is thecreation of trans fatty acids. Food processors like this fat because ofits low cost and long shelf life.

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

WHAT YOU NEED TO KNOW Transfathas been shown to contribute to heart disease more so than saturatedfats. While most health organizations recommend keeping trans-fatconsumption as low as possible, a loophole in the FDA’s labelingrequirements allows processors to add as much as 0.49 grams per servingand still claim zero in their nutrition facts. Progressivejurisdictions such as New York City, California, and Boston haveapproved legislation to phase trans fat out of restaurants, andpressure from watchdog groups might eventually lead to a full ban onthe dangerous oil.

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, maraschinocherries, and fruit snacks.

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

An artificial sweetener 300 to 500 timessweeter than sugar. Discoveredin 1879, it’s the oldest of the five FDA-approved artificialsweeteners.

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

WHAT YOU NEED TO KNOW  Ratstudies in the early ‘70s showed saccharin to cause bladder cancer, andthe FDA, reacting to these studies, enacted a mandatory warning labelto be printed on every saccharin-containing product. The label wasremoved after 20 years, but the question over saccharin’s safety wasnever resolved. More recent studies show that rats on saccharin-richdiets gain more weight than those on high-sugar diets.

The secondand third most common food colorings, respectively.

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

WHAT YOU NEED TO KNOW Severalstudies have linked both dyes to learning and concentration disordersin children, and there are piles of animal studies demonstratingpotential risks such as kidney and intestinal tumors. One study foundthat mice fed high doses of sunset yellow had trouble swimming straightand righting themselves in water. The FDA does not view these asserious risks to humans.


Oneglance at the back of a label and you’ll see the food industry haskidnapped real ingredients and replaced them with science experiments.And lots of them. Milkshakes with 78 ingredients? Bread with 27? Evenmore troubling is the fact that some of these additives have beenlinked to bad news, like cancer in mice or ADHD in children. Next timeyou’re scanning labels in the aisle, look out for these 11 downrightfrightening food additives. For the complete list, including thenutritious additives, check out our book, Eat This, Not That! Supermarket SurvivalGuide.