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Diets or “A diet that makes sense”

I think we’ve discussed before that weird diets don’t work. Sure, you might lose 10 or 15 lbs on the cabbage diet, then wham, a plateau and you’re stuck. That’s because your body adjusts to your new calorie intake and if it is too low your body shifts into “starvation” mode to keep you from starving to death and you lower your metabolism making you feel crappy and depressed because you aren’t losing weight. You need a diet that makes sense.

 

Most diets deprive you of something you need to be healthy. That’s why you can’t binge diet. To be healthy you need to:

 

Drink 80 to 120 oz of water per day

Yes, you can get water from coffee, tea, coke zero, etc, etc, but those other drinks add toxins and sugar that your system will need to fight to eliminate. Drink water. Actually, better yet, drink water with lemon in it. As much lemon as you want, just no sugar. Lemon in your water helps to neutralize your pH because even though lemon juice is acidic it is processed by the body making it a base.

Eat a diverse, well balanced diet 

We’ve heard that line all our lives, but what does that mean?  It means that you should have a protein at every meal.  Eat different proteins, mix it up.  Eat beef or pork for breakfast, chicken for lunch or fish for diner.  Don’t stop there.  Try new stuff.  Eat lots of vegetables.  All colors of vegetables.

Lots of fruit too.  Try eating vegetables or fruit for snacks.  You can almost eat a much as you can hold.  But its important to lower your desire to stuff your self to the gills.  You do that by not eating sugar or carbohydrates high on the GI scale.

Remember, sugar begets more sugar.  Yes, you do need carbs, but make sure they are complex carbohydrates, allowing your body to convert them to energy over a longer time, using more of the energy instead of storing it as fat.  That brings up the “f” word, Fat.  Don’t fear fat.  Eat natural butter, not margarine.  Eat lean meat but don’t worry about that too much.  Eat and use olive oil in cooking and salad dressings.  You get the drift.  We’ll talk more about it as time goes by.

Exercise when you can

Do what you can to exercise.  Take the stairs, walk the dog, etc. Exercise not only burns calories but also raises your metabolism making your body burn more calories even at rest.

Eat healthy foods

Most importantly, when you put something into your body, make sure it’s good for you.  Read the label, if you don’t know what the ingredient is don’t eat it.  Try to make your own food.  Don’t eat out as much.  If you eat packaged or processed food, don’t eat anything that has more than 5 ingredients on the label.

If you drink alcohol

Try to reduce your intake and drink more red wine than any thing else.  If you normally have a drink or two a night, don’t drink on Wednesdays for a couple of months.  You’ll be surprised at the difference.

It used to be thought that alcohol was treated by the body as a carbohydrate.  It isn’t.  When you take a drink, your body gives priority to metabolizing the alcohol first.  So alcohol is really treated like a fat in the body.

“This is because alcohol is oxidised by the body in preference to fat, thus ‘saving’ fat for storage. Therefore, alcohol affects the diet in the same way as an increase in the percentage of fat eaten. This is something to remember in your weight loss quest.” – BYC

 

In Conclusion

So, if you do all five of the things above and you still aren’t losing weight, the only thing left is portion control.  You are now healthy, just not at your ideal weight because of the stored calories in your past.

You only have one option:

1. eat fewer calories than you burn

But you can do that in two ways:

1. eat less

2. exercise more

Here at the Fat Farm we consider these suggestions as a diet that makes sense and recommend tracking your caloric intake at SparkPeople.com

Their online tracking method will tell you the number of calories you need and even calculate the nutrition for you. If you are diabetic they will track your glucose readings among other things.  Ask me how I use it to keep my recipes and normally eaten (grouped) foods charted.

 

Later – Jughandle

Eggs – Everything you need to know

Aren’t these eggs beautiful?

This would be a typical mix of colors from my wife’s sister Beverly and her husband Brent’s hen house.  I’ve never had a better egg than one fresh from the tap.

Ameraucana breed of chicken lays various shades of blue and green eggs, while around 90% of all white eggs we get in the store are laid by a strain of the Leghorn chicken.  Australorp and Rhode Island Red chickens lay brown eggs and Barnevelders lay very dark reddish brown eggs with a matte finish.  There are hundreds of chicken breeds, laying different sizes and colors of eggs.  Some chickens are layers, some are bred for cooking.  Some are quiet, some are loud, some lay a lot of eggs, some a few.

Did you know that a chicken is born with all the eggs she could ever lay already in her?  That is about 4000, even though most chickens rarely lay over 1500 eggs in their life and the average layer lays between 250 and 270 eggs per year.

More importantly eggs are almost a perfect food.  Read this from the Incredible egg site:

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New USDA study shows eggs have 14% less cholesterol and more vitamin D.

The amount of cholesterol in a single large egg has decreased by 14 percent according to the new United States Department of Agriculture (USDA) nutrition data*. Consuming an egg a day fits easily within dietary guidance, which recommends limiting cholesterol consumption to 300 mg per day.

 

Eggs now contain 41 IU of vitamin D, which is an increase of 64 percent from 2002. Eggs are one of the few foods that are a naturally good source of vitamin D, meaning that one egg provides at least 10 percent of the Recommended Daily Allowance (RDA). Vitamin D plays an important role in calcium absorption, helping to form and maintain strong bones.

The amount of protein in one large egg – 6 grams of protein or 12 percent of the Recommended Daily Value – remains the same, and the protein in eggs is one of the highest quality proteins found in any food. Eggs are all?natural, and one egg has lots of vitamins and minerals all for 70 calories. The nutrients in eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. At less than 15 cents apiece, eggs are an affordable and delicious breakfast option.

*In 2010, a random sample of regular shell eggs was collected from locations across the country to analyze the nutrient content of eggs. The testing procedure was last completed with eggs in 2002, and while most nutrients remained similar to those values, cholesterol decreased by 14% and vitamin D increased by 64% from 2002 values.

 

Jughandle is in the process of starting a back yard chicken coop with a starting flock of 6 chickens.  That should get me between 1 1/2 to 2 dozen eggs per week.  By the way, if you don’t like to hear that constant crow of the rooster, don’t get one.  You don’t need a rooster to have chickens lay eggs.

More to come-

Jughandle

 

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.



Read more: http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml#ixzz1QaD9RLvr

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.

Yellow Mustard Recipe – French’s Clone

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.
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.