Stay Healthy Magazine April / May 2018 by Stay Healthy Weekly

Stay Healthy

April / May 2018

MAGAZINE Mind, Body & Fitness

Worst “Healthy” Juices

Bottled Water Business Hello SHM Readers!! Welcome to the April/May 2018 issue.. Whatâ&#x20AC;&#x2122;s on my mind right now is the crazy world of bottles water. The water bottled industry is ranking in 5 Billion plus dollars annually. Serious fortunes are being made in

Stay Healthy Magazine Publisher / Jaye Kenzie Managing Editor / Elizabeth Glasser

this business. These bottles companies have created a marketing ploy

Art & Design Director / Edward Hurley

to make us believe tap water is no longer suitable for drinking and we

Production & Distribution / Mike Hayes

must purchase their so called good water. Inside this issue we did some research to enlighten to make your own educated choices...

Once again thank you for your readership and please share this informative issue to your family, friends and associates. Thank you!! Sincerely, Jaye Kenzie

Proofreaders / Karen Long / Stella Trevino Adverting Director / Alba Rivers Staff Writers: Andy Fossett Rashelle Brown Stacy Winford Mary Tribby Dr. Whitaker Km Caines Kate Young Contact Us: Office: 702 665 0564 Local: 702 720 5087 Stay Healthy Magazine inc. 2300 Wet Sahara Ave Las Vegas, NV 89102 Copyright 2017 by SH Magazineâ&#x20AC;&#x2122; All rights reserved. SH Magazine is published every month in the USA

CONTENTS

Inside The Bottled Water Business / 6 All About Eggs / 16

Definition Of Organic / 24

18 Worst Healthy Juices / 26

10 Worst Foods to eat in the morning / 32 What makes squats such a fantastic exercise / 27

same tap water you can get at home. •

Bottled Water is a Rip Off. Bottled water is so pricey sometimes that it makes you think it’s liquid gold. You pay 100 times more for a bottle of water than you would for tap water at home. And the quality of the latter surpasses the bottled water. Additionally, bottled water is a rip off in terms of taste as well. In most cases it tastes the same as tap water.

•

Plastic Water Bottles are dangerous to your health. The plastic used to make water bottles is full of chemicals. Most plastic bottles contain BPA – bisphenol-A. It’s a toxic chemical that is linked to major health problems. Plastic water bottles also contain phthalates; they mimic hormones in your body. If left in the sun or exposed to heat, these chemicals are leaked in the water.

•

Bottled Water is Dangerous for the Envirnment. Around 3 million tons of plastic are used to produce bottled water worldwide every year. And to produce this plastic, around 47 million gallons of oil per year is used. Despite the claim that nearly all water bottles are being recycled, around 75 percent of the plastic water bottles end up in lakes, oceans, streams, etc. Most of the time, they don’t get fully decomposed.

There are secrets about bottled water that water corpora-

tions are hiding from you. Americans spend 15 billion dollars on • Bottled Water contains Fluoride. Most bottle waters add bottled water each year. The U.S. is the world leader in the conback fluoride which is a very dangerous toxic chemical. sumption of bottled water as well. Drinking water is a very profitable industry. We are told that tap water is full of chemicals and we are much safer with store bought water. But are we really safe? To sum it up, bottled water is not only cost ineffective and more dangerous to the environment, it is also less safe than tap water. Don’t waist your money on the bottled water scam. You are much better off getting a water filter or even drinking tap water. I recommend reading more information on dangers of bottled water.

6 Secrets You Don’t Know About Bottled Water •

Bottled Water is less regulated than tap water. Here is the big-

•

Bottled Water Comes from municipal water sources. If you think that your bottled water comes from that magnificent remote area (aka natural springs), you are mistaken. The fancy picture on the bottle and alluring commercials have nothing to do with the reality. The truth is bottled water is essentially the

gest shocker of all – tap water is much safer for you than bottled water. Why? Tap water is subjected to strict health standards which are performed daily to ensure it is not polluted and contaminated. Whereas, bottled water undergoes the standard procedure only once a week. On top of all, bottled water is treated with disinfectants, which in turn can produce byproducts called trihalomethanes. This chemical byproduct is linked to birth defects and even cancer. (This is the water filter I use )

The Best Bottled Water Hundreds of water bottle brands. Thirteen taste tests. Five top Five Picks, The best bottled water for everyday use is pure and balanced: It doesn’t need fluoride or Gatorade-levels of electrolytes. And, of course, it tastes good. To find the best, we pulled together the big-name brands, consulted industry experts, and even tested pH levels. Then, we held a blind taste test to see which of our top contenders were — and weren’t — worth the hype. Best Overall Resource Spring Water

While all bottled water might seem the same at first glance, there are a number of variables that separate one from the next, from electrolytes to acidity levels. Our top pick, Resource Spring Water, was a clear winner. While most of our testers were unfamiliar with the brand, nearly half chose it as their favorite in our blind taste test. Its pH of 7 means it’s perfectly balanced, and its naturally occurring electrolytes gave it a distinctly crisp, light flavor.

Fiji, our runner-up, was a close second. It’s slightly more alkaline and electrolyte-heavy than Resource, with some testers picking The clear winner in each of our tests. Per- up a mineral aftertaste. But during blind fectly balanced and the best-tasting, with a taste tests, half ranked Fiji among their top light, crisp flavor that our testers loved. three picks, describing it as refreshing and pleasant. Its fancy bottle design makes it a A Close Runner-Up little impractical for everyday use (it’s hard Fiji Spring Water to fit in a cup holder) but great for special events. Iconic packaging, widely beloved, and the second-place winner in our taste test. If you’re looking for something simple and available almost anywhere, Crystal GeyBest Budget Water ser is an excellent budget choice. It was another tester favorite and also boasts Crystal Geyser middle-of-the-road pH and electrolyte levWe didn’t love the flimsy bottle, but it tastes els. And while some testers hated how thin the bottle was, that flimsiness ultimately great and is affordable enough to buy in means less plastic waste. bulk. For those worried about plastic, there’s also JUST Water, which comes in a coated Best Mineral Water paper carton that’s 100 percent recyclable Evian Spring Water (though you should check that your local A European brand with a distinct taste. Not recycling facilities can handle it). JUST Water isn’t form over substance, either. It all our testers liked it, but those who did scored highly on our taste test — a slightly loved it. alkaline water with mid-range electrolyte levels that testers described as Best Packaging JUST Water...Comes in a recyclable, paper “refreshing.” -based carton rather than a bottle. The Best Bottled Water Resource Spring Water Best Overall Fiji Runner-Up Best Mineral Water

Despite looking alike, these thirteen waters had widely differing results during our testing. How We Found the Best Bottled Water We started by compiling a list of 13 popular bottled waters, including grocery store brands like Aquafina and Deer Park, plus high-end waters that featured prominently in online best-of lists, like VOSS and Evian. We didn’t look at sparkling waters, those with added flavors (sorry, La Croix), or anything not available in bulk. Our goal: To find a water that tasted good, that was free of unnecessary additives, and that was readily available enough to drink everyday. In other words, we wanted a water that we could chug like it was… well, water. What we tested: • Acqua Panna

•

Aquafina

•

Crystal Geyser

•

Dasani

•

Evian

•

Fiji

•

Glacier Clear

•

JUST Water

•

Nestle Pure Life

•

Penta

•

Resource

If you like mineral water, Evian Spring Water stood out during our taste tests. It has a • more noticeable flavor than our other top picks, which some testers didn’t care for • but others described as “sweet” and “light.”

Volvic VOSS 6

We put our contenders to the test. To find the best bottled water, we put all of our contenders through a three-part test, in which we examined pH balance, taste, and packaging. We were initially skeptical that we’d find much difference, but our thirteen bramds yielded surprisingly different results.

ters are only slightly less acidic than a can that we knew what we liked — and what we didn’t. The biggest loser? Dasani, by a landof Mountain Dew.

Part 1: pH Level Water usually has a neutral pH of 7 — a fact we expected would hold true for our bottled waters. Overly acidic beverages (like soda and fruit juice) aren’t great as an everyday drink, as they can lead to cavities and tooth decay — sipping a drink with a low pH all day is like giving your teeth a constant, low-level acid bath.

that? Carbonated soft drinks often have a pH range of 3-4. In other words, these waters are only slightly less acidic than a can of Mountain Dew.

On the flip side, beverages with a high pH are often expressly marketed as “alkaline water,” claiming health benefits. But there’s not much research on the longterm health effects of high-alkaline water, and some doctors have expressed concern that an overly alkaline diet could irritate your esophagus. While these types of drinks are probably fine in moderation, they don’t seem to be a great choice as your main source of hydration. Since we were looking for a water that you could drink all day with no negative impact, we preferred a neutral pH range of 6 to 8. To be sure our top picks fell within this range, we opted to conduct our own pH test.

Aqua Panna was a little too alkaline to make it into our top picks, though we enjoyed its fancy packaging.

slide. More than half of our testers ranked it in their bottom three, describing its aftertaste as The pH test raised fewer concerns about alkalinity: Acqua Panna was our most alka- “metallic,” “plastic-y,” and “weird.” In fact, testers generally did seem to prefer waters line water, with a pH of 8.5 — a little outside of our desired range, but not as star- with a neutral pH.

tlingly off the mark as brands like with a highly acidic pH of 4. How acidic is

The pH test raised fewer concerns about alkalinity: Acqua Panna was our most alkaline water, with a pH of 8.5 — a little outside of our desired range, but not as startlingly off the mark as brands like Aquafina or Dasani. There’s an alkaline water with a pH even higher than 10, but you can’t drink it. Part 2: Taste

Testers also seemed to have a slight preference for water from certain sources. Three of our top picks — Resource, Crystal Geyser, and JUST Water — turned out to be spring water. Our two lowest-ranking waters, Dasani and Glacier Clear, were both

from municipal sources (essentially bottled tap water). We rated our finalists on six qualities during our taste test. But before we cut any of our waters from the running, we opted to conduct a blind taste test. We were curious to see how waters on the extreme ends of the pH scale would perform. Would we actually be able to detect a taste difference? To create our test, we consulted with Arthur von Weisenberger, an industry expert of forty years who runs Bottled Water Web, an online encyclopedia of all things bottled water. He shared the rubric he uses to train judges at the annual Berkeley Springs International Water Tasting, which rates water on six characteristics: appearance, odor, flavor, mouthfeel, aftertaste, and overall impression. We gave each of our 12 testers one water at a time, roomtemperature and poured into identical, unmarked cups.

And turns out, some of the most popular brands weren’t neutral at all: Aquafina, Dasani, Penta, and VOSS all clocked in with a highly acidic pH of 4. How acidic is While we were doubtful about our ability to that? Carbonated soft drinks often have a differentiate between contenders, we found pH range of 3-4. In other words, these wa-

Part 3: Packaging Plastic water bottles are typically made from PET, a food-grade plastic that’s lightweight, cheap, and generally held to be safe (we go into more detail on this below). But though most of our thirteen contenders used the same type of plastic, not all bottles were created equal. Testers generally disliked the classic, ridgedcylinder bottle with the little cap, preferring alternate designs. But Glacier Clear took this offense to the next level by using an extralightweight plastic. Straight out of their packaging, these bottles had already lost their shape and begun to crumple. JUST Water stood out as the only non-plastic option of the bunch, with a coated paper carton that testers were a little skeptical of but

ultimately liked. The carton tended to be less slippery than many of the plastics, making it easier to grip. 7

level, or TDS. Total Dissolved Solids account for any substance besides H2O molecules present in your drink — a measurement that’s closely tied to a water’s

their top three picks, second only to Resource. They described Fiji as “refreshing” and “mild” and were pleased with its lack of odor or aftertaste. ( “It lingers very little,” one tester noted.)

taste. Fiji is a bit more alkaline and electrolyte-heavy What are electrolytes? Electrolytes are the salts than Resource, which might be why it received dissolved in your bottled water, including a slightly lower score on flavor and mouthfeel. A couple of testers picked up metallic notes that minerals like calcium and potassium. Your body needs healthy electro- they didn’t care for. But Fiji’s pH and electrolyte levels are both balanced (8.0 and 7.9, respeclyte levels to function. Il lness or loss of tively), making it another great everyday option. Glacier Clear’s flimsy packaging did not fluids (think prolonged, heavy sweating) A 24-pack of 16.9-ounce bottles will run you impress. Neither did its flavor. roughly $20, or about 5 cents per ounce. As for can sometimes result in an imbalance. that square terrarium look, one tester rightfully Our Picks for the Best Bottled Water called it “impractical but iconic.” Only the smallOur Top Pick Resource Spring Water.. A You might assume you don’t est, 11.15-ounce bottles are likely to fit into your want any dissolved solids in your water, but it’s car’s cup holder, but you’ll look pretty classy a little more complicated than that. High TDS serving it at a wedding or party. levels in drinkable water are associated with strong taste, which many people don’t like. But extremely low TDS has an impact of its own. “If you have water with nothing in it, you basically have distilled water. It tastes

bland and kind of flat,” says von Wiesenberger.

crisp, balanced flavor with no unnecessary additives. Resource was the dark horse

among our contenders. Many of us had never heard of this Nestle brand, but nearly half chose it as their favorite during blind taste tests. It got particularly high scores for its clean flavor and lack of aftertaste, with testers describing it as “crisp,” “smooth,” and “light” — in contrast to picks like Glacier Clear, which were denounced for being stale and “mineral-y.”

People generally prefer a TDS somewhere in the middle of the spectrum. Resource gets that balance just right — in addition to its balanced pH of 7.5. In other words, this is the Goldilocks of water, one you can feel comfortable drinking daily. Because Resource is sold only in quart-sized bottles, drinking it regularly is also a little less wasteful than opting for the more standard pint. The only drawback is its cap, which felt thin and easy to lose. A 12-pack of quart-sized (33.8-ounce) bottles costs about $38, which comes out to about 9 cents per ounce. Runner-Up

Fiji Another taste-test favorite with higher electrolyte levels. While Resource was a stranger when we began our research, Fiji was anything but. Its distinctive square bottle

While Resource boasts “natural electrolytes,” it’s not an electrolyte water in the same sense as brands like Propel, which are often marketed as postworkout drinks. Resource’s electrolyte level is firmly mid-range, at 5.56 siemens per meter (the unit of measure for electrodemands notice. So we were happy to learn lytes). And this helps explain why so many people found it delicious. Electrolytes that Fiji isn’t style over substance. Almost half make up part of water’s “Total Dissolved Solids” of our testers ranked this water among

Best Budget Pick Crystal Geyser A balanced taste, and cheap enough to buy in bulk. Of all the ubiquitous brands you’re likely to find at a gas station midroad trip — brands like Dasani, Aquafina, and Arrowhead — only Crystal Geyser made it all the way to our top three. Not only does it have a balanced pH and a reasonable electrolyte level, it performed respectably in our taste test. While it received slightly lower scores across the board, and a handful of testers found the aftertaste too “chemical-y” or mineral-heavy, it received a generally positive response. One tester dubbed it “refreshing,” and it was chosen as a top pick by two others — an impressive feat, considering Crystal Geyser is about half the price of Fiji and Resource. Another recommending factor for Crystal

Geyser is that it comes in the most traditional bottle shape and size of our top three, so you can grab it without worrying about whether it will fit in your cup holder or backpack. It’s also easy to buy in enormous quantities for things like corporate conferences or outdoor weddings. But the bottles are notably flimsy, with tiny 8

caps and plastic that will dent and make crinkling sounds every time they’re picked up. A 35-pack of 16.9-ounce bottles, costs about $20, or 3 cents per ounce. If you can’t find Crystal Geyser, another op-

though it’s slightly cheaper if you sign up for a subscription straight through JUST Water’s website. Are coated paper cartons actually recyclable?

tion that comes in similar sizes at a similar price and performed almost as well Other Bottled Waters to Consider in our taste test is Nestle Pure Life.

An (Almost) Plastic-Free Option JUST Water A refreshing taste, and a totally recyclable package.

We expected these fancy European waters to do well in our taste test. Most testers loved their packaging, especially Evian’s, calling it “simple but elegant.” We expected equally favorable results during our taste test. But these brands were actually pretty contentious, especially Evian: Half our testers ranked it in their bottom three, calling it “stale” and “musty.” But the few who liked it loved it, reporting that it was “refreshing and sweet.” Volvic earned a similar reaction.

prolonged periods of time, especially if you live in a warm climate. And if you’re really worried, give JUST Water a try. Electrolyte water is mostly a gimmick. Electrolyte levels weren’t a deal-breaker during testing, but we were curious about how our top contenders compared against products actively marketed as “electrolyte water.” So we broke out our electrolyte meter. It turns out that this marketing term doesn’t tell you much. When we tested SmartWater and Propel, two popular electrolyte waters, we found that SmartWater contains only 1.21 siemens per meter. Propel contains 50.55. To put that into perspective, Evian, which is not marketed as an electrolyte water, contains about 14.8 S/m. Apple juice, an electrolyte source that doctors often recommend for dehydrated patients, contains about 46.3. Conclusion? You don’t need to drink Propel all day, every day, but it’d be a great post-marathon refreshment. On the flipside, don’t rely on SmartWater when you have the stomach flu. You’d be better off with apple juice. Water words can be confusing. Here’s a quick glossary. Along with “electrolyte” and “alkaline,” there are a few other words (like “mineral”) that you’re likely to see on a bottled water label, either telling you where the water comes from or how it was processed. Consumer Reports provides a run-down of common terms:

JUST Water has risen to fame thanks to celebrity backers like Will Smith and Queen Latifah. The company touts itself as an option for people who like bottled water but want to avoid plastic. Rather than bottles, JUST Water comes in boxes — similar to the coated paper cartons in which juice and soup are sold — and is These European waters had a distinct 100 percent recyclable, right down to the flavor that many of our US-based testers cap. The carton does contain a small didn’t care for. According to our experts, there’s a good reason for these polarized responses. We explore it more fully below, but in a nutshell, tastes that are popular in Europe aren’t necessarily well-liked in the United States — and vice versa. If you know you have a preference for European water, or if you’re just curious to see what the fuss is about, we recommend either of the two; they passed the rest of our tests with no contention at all. amount of plastic, but most of this is plantrather than petroleum-based, minimizing Did You Know? the use of non-renewable resources. The There’s controversy surrounding PET. carton is also surprisingly comfortable to Disposable water bottles are often creathold — the material is less slippery than ed from polyethylene terephthalate, or • most plastics, making it easy to keep a PET. As Fiji points out, it’s extremely lightkeep a good grip even if your water is weight, which helps manufacturers lower sweating. their carbon footprint. It’s also fully recyclable, widely used across the food indusSo how does it taste? It didn’t score quite try, and carries the FDA’s stamp of apas highly as Fiji or Resource, but was proval. But some studies suggest that neck-and-neck with Crystal Geyser. Test- under high temperatures (think above 100 ers reported that it was “refreshing,” with degrees fahrenheit), PET can leach endosweet, mineral-heavy undertones. Like crine disruptors like antimony into water, Fiji, JUST Water is slightly alkaline, with a potentially exceeding limits put in place by • pH of 8, but its electrolyte levels are com- the EPA. parable to Resource and Crystal Geyser at 3.9 siemens per meter. It’s a little priciCrystal Geyser claims these worries “are er than our other picks. A 12-pack of pintsimply not true,” but we’d suggest moder• sized bottles retails for about $21, or ate caution: Don’t leave your bottled water roughly 10 cents per ounce on Amazon — sitting in a hot car or direct sunlight for

Spring and artesian: Both of these indicate your water comes from aquifers — natural underground sources of water. Spring water is collected directly at the spring (the place where water from the aquifer reaches the surface of the earth) while artesian water is collected in a man-made well. Mineral: Contains at least 250 parts per million (ppm) of TDS, giving it a stronger flavor. Mineral water can be either spring or artesian water as well. P.W.S: This stands for “public water source” and basically means tap9

•

either producers met animal health and welfare standards, did not use antibiotics or growth hormones, used 100% organic feed, and provided animals with access to the outdoors

14 FACTS THE ORGANIC INDUSTRY DOESN’T WANT YOU TO KNOW.

in conventional farming. For families like my own, where we buy organic foods to avoid harmful chemicals, this means that our money spent has essentially been wasted. And in fact, we might be doing more harm than good since the “natural” chemicals haven’t been thoroughly tested.

(3) Organic pesticides aren’t always as effective as synthetic, and DEFINITION OF ORGANIC PESTICIDES may require more application in Many people don’t know the true (1) Pesticides are allowed in organ- order to achieve the same protecmeaning of the word “organic.” ic production. tion. Some take it to mean natural, pesOrganic advocates often leave A recent study compared the efticide-free and local. Others take it the impression that organic farming fectiveness of a rotenone-pyrethrin to mean certified to the utmost deeliminates the need for pestimixture versus a synthetic pesticide, gree. cides… if that were true, the Orimidan. Rotenone and pyrethrin ganic Materials Review Institute are two common organic pestiHere’s what it means to the United would have no need to list more cides; imidan is considered a “soft” States Department of Agriculture, than 40 pesticides allowed in orsynthetic pesticide (i.e., designed and for our purposes, the REAL defi- ganic production. to have a brief lifetime afnition of organic: This will come as a big shocker to ter application, and other traits Organic is a labeling term that indi- those who buy organic foods in that minimize unwanted effects). It cates that the food or other agriorder to avoid harmful pesticides. was found that up to 7 applications cultural product has been proIt’s true that each one of the 40+ of the rotenone- pyrethrin mixture duced through approved methods pesticides on the “approved” list were required to obtain the level of that integrate cultural, biological, are individually reviewed and approtection provided by 2 applicaand mechanical practices that proved for use, but they’re still pes- tions of imidan. foster cycling of resources, proticides. They’ve been designed to mote ecological balance, and do the same thing as all the other Building on the fact that many orconserve biodiversity. Synthetic fer- pesticides out there and there’s no ganic pesticides haven’t been testtilizers, sewage sludge, irradiation, guarantee that they’re any safer. and genetic engineering may not A current list of allowed substances ed for safety, now we see that farmers are having to use more bebe used. can be found HERE. cause they’re not as effective as I know that language is somewhat the chemicals used in conventional ambiguous, so here a few high(2) Some “natural” chemicals used farming. lights to help explain what those in organic farming are carcinogen- I’m not sure what’s more danger“approved methods” include, in ic. ous – consuming a larger quantity plain English: Until recently, nobody bothered to of chemicals that have NOT been look at natural chemicals (such as tested for safety, or consuming a • that irradiation, sewage sludge, organic pesticides), because it was lesser quantity of chemicals that synthetic fertilizers, prohibited assumed that they posed little have been tested for safety… pesticides, and genetically risk. But when the studies were modified organisms were not done… you find that about half of used the natural chemicals studied are LABELING • pesticides, if used, must be de- carcinogenic as well. (4) There are 35 non-synthetic, nonrived from natural sources The organic industry has always organic substances allowed as inbeen deemed “safer” than con• these pesticides must be apgredients in or on processed products labeled as “organic.” plied using equipment that has ventional, so very little attention has been given to testing the When you buy organic food items, not been used to apply any synthetic materials for the past chemicals used in organic farming how often do you read the ingredito see whether or not they really ents? Do you ever? Or do you just three years are safe. As it turns out, some of the trust the organic label and feel bet• the land being planted cannot approved chemicals can do just as ter about what you’re buying? have been treated with synCarrageenan is an ingredient that thetic materials for that period much harm as some of the “dangerous” chemicals used often 12

serves as an emulsifier, making ingredients creamy. It’s also a substance known so well for causing inflammation that it’s used to test anti-inflammatory drugs.

(7) Only 95% of a food item is required to be organic in order to be labeled “organic.”

The other 5% is supposed to come from a list of approved substances, You’ll find this often in items but there are small loopholes that like coconut milk and almond milk, allow things like the casings of sauand you’ll find it in sage. Even if the sausage is marketboth conventional AND organic ed as organic. because it’s on the list of approved It’s also worthy to note some of the non-organic substances allowed to items allowed to be in organic be in foods labeled organic. foodstuffs aren’t even food. For example, the synthetic chemicals used in disinfecting washes. (5) There are 43 synthetic, nonorganic substances allowed as ingredients in or on processed prodCERTIFICATION ucts labeled as “organic.” Similar to point #4, except this time we’re talking about non-natural substances, like cellulose and ethylene. Cellulose is most often found in packages of shredded cheese, to help keep it from clumping. Cellulose is also the fancy name for wood pulp. Ethylene can be found as a natural plant hormone, and in nature, it’s what triggers the fruit to ripen. In farming however, fruits are picked early so that they can be shipped to far away places without going bad before arrival. Upon arrival, a synthetic variation of ethylene is sprayed on the fruits so that they look ripe on the shelf at the supermarket. (6) Over 45 non-organically produced ingredients are allowed as ingredients in or on processed products labeled “organic” when the ingredient is not commercially available in organic form. Basically, an organic processing facility simply has to say that the organic version of such-and-such ingredient isn’t available, and they’re allowed to use the conventional counterpart. Included in this list is soy lecithin, the leftover sludge waste from processing soybean oil. Cornstarch is also on the list, which is produced from corn… and as of 2011, 88% of corn was genetically modified.

(8) The United States Department of Agriculture (USDA) and the National Organic Program (NOP) do not certify or inspect companies/foods for certification. The USDA is the umbrella manager of the NOP. The NOP creates the policies and regulations for certifying agencies to follow during the certification process. Neither the USDA or the NOP have specific responsibilities or hands in the day-to-day operations of the organic certification process. Instead, they are simply the managers overseeing that the organic certification is working as it’s supposed to… in the United States. Neither the USDA or the NOP have any control or authority over organic food in other countries. (9) The company/brand seeking organic certification pays the accrediting company. The accrediting company not only offers the original certification, but they also offer the annual re-

certification of being organic. To put this into perspective, it would be similar to paying a police officer to help you when they respond to a 911 call… or paying the officer as they patrol the neighborhood… or paying the officer when they arrest you. While most companies are honest, this arrangement clearly creates a potential conflict of interest. Fraudulent certifications and under-thetable payments for signatures and accreditation can be easily obtained and forged. (10) Two of the three major organic certifying companies are for-profit. Only one organization is non-profit. Quality Assurance International (QAI) is the largest certifying company of organic foods, and it is forprofit. California Certified Organic Farmers is also for-profit. Oregon Tilth was founded as a nonprofit company and still is. The fact that the certifying companies are businesses seeking to obtain and maintain profit, it should be even more concerning that they’re being paid by the ones they certify. (11) The actual certification to become organic, and follow-up inspections of companies certified organic, is often outsourced to a third-party. The major organic certifying companies usually do not have offices in faraway places, nor do they have the funds to travel to faraway locations to certify and/or inspect for themselves. As the result, these tasks are often outsourced to another third-party company. If you’re following along, here’s an example of how far removed the farm can be from your fork: • USDA/NOP certifies QAI (QAI pays USDA/NOP). • QAI certifies Muir Glen as an organic tomato processing plant (Muir Glen pays QAI) • QAI outsources the organic certification of the remote tomato farm to a third-party (the tomato farm pays the third-party, and the thirdparty pays USDA/NOP) 13

•

Your local grocery store buys organic tomatoes from Muir Glen and has no clue where the tomatoes truly came from (and to be honest, Muir Glen might not know either).

QUALITY OF THE FOOD (12)Organic foods may be crosscontaminated with conventional versions of the same food. (13) Both organic and conventional avocados are grown in Mexico. These avocados are likely grown in neighboring fields, and processed in the same facility. The risk of cross -contamination between conventional avocados and organic avocados, as well as any other food item, increases with each step away from the farm. The farm itself, shipment to a plant, during processing, during packaging, during shipment and during the stocking of the shelves. Since the NOP doesn’t specify the width between organic fields and conventional fields (they simply state “sufficient to prevent contamination“), conventional and organic foods could grow – and everything that goes with the process – right next door to each other with minimal interference.

(13) Organic foods may be “watered down.” Say we’re dealing with an almond grower, and they grow both organic and conventional almonds. The grower ships the harvested almonds to the processing plant, where the nuts are hulled, shelled and pasteurized. Conventional almonds may be mixed with organic almonds – intentionally or unintentionally – in order to produce a higher yield of “organic” almonds. While this is against NOP rules, it happens nonetheless. The NOP receives about 200 complaints of fraud each year. Harold Chase and his selling of conventional corn as organic corn being one of the recent ones happening in the U.S. You can view a list of other cases investigated and closed by the NOP HERE.

money we spend. Do you buy organic food? Is it to avoid pesticides? Because it tastes better? Because it’s “healthier?” Regardless of what you buy, make sure you know why. If you don’t, stick around because this post is only the tip of the iceberg!! WHAT’S YOUR STANCE ON ORGANIC FOODS AND THE ORGANIC INDUSTRY? HOW DOES ORGANIC FOOD FIT INTO YOUR GROCERY BUDGET?

(14) Annual sales of organic food totals about $27 billion each year, yet there are only 27 employees in the NOP. The NOP has no dealings with the day-to-day operations in the organic industry. In short, they’re responsible for creating the rules and enforcing the rules. And handling complaints and disputes that arise from breaking the rules. Yet the NOP is severely understaffed to handle these issues. With only one staff member for Depending on how well each every $1 billion in sales each farmer/processor/shipper regards year, the NOP is forced to be a the rules for organic in their own reactive organization, rather than country, the risk could be exponentially far greater. The U.S. Phar- a proactive organization for the organic industry. macopeial Convention has a database containing several cases of Note: The $27 billion figure was as of 2011. Within a couple of years, where organic food items have been contaminated with their con- the organic sales total yielded over $52 billion worldwide. ventional counterpart. That database is HERE. Eating real food is truly a journey. Sometimes it feels like it would be From the consumer’s standpoint, easier to just cover our eyes with a once the bin is full, the avocados blanket and stop asking so many will be labeled organic. We can’t questions. But knowing why we do really know, because you can’t the things we do is what keeps us judge whether an avocado is oron this journey. It helps us to continganic or conventional by looks ue making good, smart choices alone. with the food we buy and the 14

The 18 Worst ‘Healthy’ Juices Just because fruit is healthy doesn't make fruit juice a waistline -friendly pick.

Sure, they’re “natural” and overflowing with vitamin C, but fruit juices aren't as healthy as they seem. The difference between the beverage and its produce companion is the presence of fiber. This digestion-slowing, belly-filling macronutrient is key when it comes to minimizing spikes in blood sugar and keeping your energy levels from tanking soon after you finish sipping a glass. The proof is in the pudding: According to Harvard researchers, when participants swapped out three glasses of fruit juice with three servings of whole fruit a week, it was associated with a 7 percent reduction in risk of type 2 diabetes.

Because juices are often touted as a health food, it makes them all the more dangerous. Studies have shown that when people perceive a food as healthier we tend to eat—or drink—more of it. That’s why we’ve searched through grocery store shelves to find the worst “healthy” juices that are really diet blunders in disguise. Cut out these sugary concoctions and blend yourself one of these fiberrich 56 Smoothies for Weight Loss instead. Welch's 100% Grape Juice with Fiber

er hand, adds a sturdy 8 grams of fiber to stand up to their 19 grams of sugar in their Multi-V Goodness Orange drink. Drink This! Instead: Bolthouse Farms Multi-V Goodness Orange Per 8 fl oz: 130 calories, 0 g fat, 70 mg sodium, 31 g carbs (8 g fiber,

19 g sugar), 1 g protein Probiotic Juices

Naked Boosted Probiotic Machine Per 8 fl oz: 150 calories, 0 g fat, 20 Tropical Mango mg sodium, 41 g carbs (3 g fiber, Per 15.2 fl oz bottle: 280 calories, 0 36 g sugar), 1 g protein

How can a sugary, but healthy, food like fruit go from being healthy to unhealthy? Easy: strip it of its benefits. Fruit may contain sugar, but it also contains water And yes, juices sound like they and fiber: two nutrients that help fill you up and slow down your could be better for you because body’s digestion of sugars so you they contain “natural” sugars, but get a slow release of energy. unfortunately, your body can’t tell When you turn fruit into juice, you’re losing this digestionthe difference. These carbs are slowing fiber. Welch's tries to treated the same way as added make up for it by adding fiber back sugars in your body; and that’s ex- into their juice, but the mere three tra bad news since some of these grams of added fiber is no match for the 36 grams of sugar you’ll drinks contain more sweet stuff still down when you drink a whole than a soda. Yikes. glass. Bolthouse Farms, on the oth-

g fat, 10 mg sodium, 66 g carbs (3 g fiber, 53 g sugar), 3 g protein Tropicana Probiotics Pineapple Mango Per 8 fl oz: 140 calories, 0 g fat, 10 mg sodium, 33 g carbs (0 g fiber, 29 g sugar), < 1 g protein By now you’ve probably heard of the belly-healing bacteria called probiotics; Despite their popularity, did you know they’re not exclusive to the Greek yogurt aisle anymore? Lab-grown strains of probiotics are being added to foods that don’t naturally have them, like these juic17

es. And, frankly, it’s a bit ironic. Emerging research finds that diets rich in sugary products are associated with a high ratio of bad bacteria to good bacteria in the gut. Experts believe the problem stems from sugar being the primary source of fuel for the fungi that can destroy beneficial probiotics. Translation: probioticinfused sugary drinks are about as counterproductive as drinking an espresso before going to sleep. If you want some probiotics, we’d recommend making your own smoothie at home with yogurt, or pick up Bolthouse Farms’ Breakfast Smoothie made with cultured yogurt. Yes, it’s high in sugar, but it also contains 13 grams of prebiotic fiber: a source of food for probiotics.

up a can of zero-calorie, zero-sugar spar-

Langers Mango Nectar

kling beverage Perrier L’Orange. Drink This! Instead: Perrier L’Orange Sparkling Natural Mineral Water: Per 8 fl oz: 140 calories, 0 g fat, 15 mg Per 8 fl oz: 0 calories, 0 g fat, 0 mg sodium, sodium, 35 g carbs (0 g fiber, 35 g sugar), 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

0 g protein

Naked Pure Fruit Pomegranate Blueberry Don’t fall prey to health halo labels like “100% Vitamin C,” “GMO Free,” and “No High Fructose Corn Syrup.” This offering

Drink This! Instead:

from Langers is mostly filtered water with

Bolthouse Farms Peach Parfait Breakfast

some mango puree, citric acid, natural

Smoothie:

flavor, and lots and lots of sugar. And al-

Per 15.2 fl oz bottle: 360 calories, 5 g fat (3 g saturated fat), 160 mg sodium, 65 g

Per 15.2 fl oz bottle: 290 calories, 0 g fat,

ways be wary of juice "cocktails," which is

40 mg sodium, 68 g carbs (0 g fiber, 61 g

code for "loaded with sugar." Our Drink

sugar), 2 g protein

This! pick is lower in sugar, but we’d still

carbs (13 g fiber, 44 g sugar), 11 g protein This juice might be naturally sweetened, Simply Orange High Pulp but just because it’s made with real fruit doesn't justify gulping down a staggering 61 grams of sugar in a bottle. And yes, although we would typically give nutritional information for an 8-ounce serving, we made an exception for bottled drinks like Naked’s, whose packaging is unmistakably intended to be drunk by a single person at one time. Until the new nutriPer 8 fl oz: 110 calories, 0 g fat, 0 mg sodi- tion label comes out in 2018 that instructs manufacturers to list nutritionals for the um, 26 g carbs (0 g fiber, 23 g sugar), 2 g entire bottle rather than a cup, be on the lookout for food and beverages protein with sneaking serving sizes.

recommend it to be a once-in-a-while treat rather than a daily drink. Drink This! Instead: Nantucket Nectars Orange Mango Juice Per 8 fl oz: 125 calories, 0 g fat, 25 mg sodium, 30 g carbs (0 g fiber, 29 g sugar), 0 g protein Odwalla Strawberry C Monster

Sorry, but the “High Pulp” option for orange juices doesn’t equate to a higher

Eat This! Instead:

fiber count. There are still zero grams of

Pomegranate Seeds

the digestion-slowing, energy-stabilizing macronutrient in a glass of this OJ. If you still want the taste of orange juice without the sugar crash, either slice up an orange and throw some into your water, or pick

Per ½ cup: 72 calories, 1 g fat (0 g saturat- Per 15.2 fl oz bottle: 240 calories, 0 g fat, ed fat), 3 mg sodium, 16 g carbs (4 g fiber, 35 mg sodium, 58 g carbs (0 g fiber, 48 g 12 g sugar), 2 g protein

sugar), 1 g protein Homemade smoothies are an effective 18

way to get in a blast of nutritents in an easy-to-digest snack, but the store-bought version is a whole other beast. This bottled smoothie is overflowing with sugar (in fact, it has 12 donuts worth of the sweet stuff), and it’s not justified just because these sugars are naturallyoccurring. When fruit juice concentrates are added to sweeten products, it's just as bad as adding high fructose syrup as these natural sugars are lacking in fruit's waistwhittling partner in crime: fiber.

because it’s made of 30 grams of sugar, with no digestive-slowing healthy fats, fiber, or protein.

Drink This! Instead: Ocean Spray PACt Fruit Infusions Cranberry Cherry Blueberry

Eat This! Instead:

Per 8 fl oz: 30 calories, 0 g fat, 45 mg sodi-

Sunkist True Fruit Clusters Pineapple

um, 7 g carbs (0 g fiber, 7 g sugar), 0 g

Crunch

protein Antioxidant Juices

Per ¼ cup: 35 calories, 0 g fat, 0 mg sodiEat This! Instead:

um, 9 g carbs (3 g fiber, 5 g sugar), 0 g

Strawberries

protein Ocean Spray PACt Cranberry

Per ½ cup: 50 calories, 0 g fat, 2 mg sodium, 12 g carbs (3 g fiber, 7 g sugar), 1 g

Smart Juice Organic Antioxidant Force

protein (149% Vitamin C) Per 8 fl oz: 120 calories, 0 g fat, 20 mg Naked Cold-Pressed Cool Pineapple

sodium, 26 g carbs (1 g fiber, 24 g sugar), 2 g protein Per 8 fl oz: 10 calories, 0 g fat, 75 mg sodium, 13 g carbs (0 g fiber, 1 g sugar, 12 g

Welch’s 100% Juice Antioxidant Superberry

erythritol), 0 g protein Per 12 fl oz bottle: 140 calories, 0 g fat, 10 Because cranberries are the lowest sugar fruit, they have a “distinctly tart, astrinmg sodium, 33 g carbs (0 g fiber, 30 g sug- gent, and even unpalatable taste” without the addition of sugar, according to a letter ar), 1 g protein the Ocean Spray company wrote to the FDA in an outcry over the newly mandatCold-pressed juices are supposed to pre- ed line for “added sugars” on nutrition labels. Although Ocean Spray got around serve more micronutrients than juices that issue by not adding any sugar to this beverage, they overdid it on the zerothat have been pasteurized—a highcalorie sweetener front: PACt Cranberry temperature process that destroys temhas a whopping 12 grams of sugar alcohol erythritol. When consumed in excess perature-sensitive nutrients—but that (which can be likely when you think a doesn’t mean this juice should be your go- food is "healthier" for you since it doesn't to breakfast, or what Naked tries to sell as have sugar), this sugar alcohol effectively acts as a laxative and can cause stomach “the coolest thing to hit mornings since pain, excessive internal gas, and flatuthe snooze button.” The only thing being lence in sensitive individuals. If you want the antioxidant benefits, try Ocean “hit” by this drink? Your energy levels—as Spray’s other PACt fruit infusion line, which has no sugar alcohols or artificial they hit the floor—minutes after you’ve sweeteners and is low in sugar. sipped through all 12 ounces of this drink

Per 8 fl oz: 140 calories, 0 g fat, 15 mg sodium, 36 g carbs (0 g fiber, 36 g sugar), < 1 g protein You probably have heard antioxidants are good for you, but that doesn’t mean drinking them in juice form is the preferable method of ingestion. Antioxidants are compounds that rid your body of free radicals: nefarious compounds that cause inflammation and lead to a host of diseases such as obesity and Alzheimer's. You may be getting an antioxidant boost in this drink, but you’re getting a staggering amount of sugar and little else. Eat some real blueberries instead. A study in the Journal of Nutrition showed that eating (not drinking) berries daily could significantly reduce inflammation.

Eat This! Instead: Blueberries 19

Per ½ cup: 40 calories, 0 g fat, 0 mg sodium, 10 g carbs (2 g fiber, 7 g sugar), 0 g protein R.W. Knudsen Just Pomegranate

Per 8 fl oz: 170 calories, 0 g fat, 30 mg

sodium, 28 g carbs (0 g fiber, 28 g sugar), Per 15.2-oz bottle: 228 calories, 0 g fat, 53

0 g protein

g carbs (0 g fiber, 49 g sugar), 4 g protein At first glance, Ocean Spray’s “No Sugar Added,” “100% Juice” cranberry juice This morning mainstay might be bright looks like a good choice, but there’s a hidand refreshing, but it's loaded with sugar den danger in this refined-sugar-free beverage; Ocean Spray sweetens their juice and relatively low in nutritive values bewith fruit juice concentrates grape juice, sides vitamin C. Don't let their health-halo apple juice, and pear juice. We’re all for cutting out refined sugar, but fruit juice marketing skew your keen eyes away from concentrates rank even worse than rethe label. A single serving has 26 grams of fined sugar on our list of Every Popular Added Sweetener—Ranked! sugar—and a single serving is only half the bottle. Although these grams may only be

That’s because fruit contains more of the

from fruit sugars and not added, regard-

fruit sugar fructose than table sugar does.

less of source, sugars act the same way in

(Although cane sugar is 50% fructose, ap-

Upon closer inspection of the label, you

your body. So guzzling down 49 grams of

ples can be 71% fructose, pears are 61%

see that “Just Pomegranate” really means

the sweet stuff in a single sitting can do

fructose, and grapes are 54% fructose.)

100% premium pomegranate juice… from

some serious damage to your blood sugar

Why all the negative press about fruit sug-

concentrate, mixed with water. And that

levels if you don't pair it with foods high in ar? Because fructose isn’t used by our fiber, protein, or healthy fats. Instead, body as energy, this sugar get converted

sodium, 41 g carbs (0 g fiber, 35 g sugar), < 1 g protein

means R.W. Knudsen could have added

more water to dilute this sugary beverage, choose a waistline-friendly option from

into fat and inflammatory compounds

but they didn’t. POM Wonderful does a bit Tropicana: Trop50. It has 50 percent less

more easily than glucose does. Plus, a

of better job by diluting their pomegranate juice to only 32 grams of sugar. When

sugar and calories and is never made from growing body of research connects high concentrate. doses of fructose with the root of a host

it comes down to it, however, you should

of metabolic diseases such as insulin re-

still add more water to your pomegranate

Drink This! Instead:

juice at home.

Tropicana Trop50 No Pulp Calcium + Vita- accumulation. For the same number of min D

Drink This! Instead: POM Wonderful

sistance, high cholesterol, and belly fat

grams of sugar with less fructose, pick up Ocean Spray’s cane-sugar-sweetened orig-

Per 8 fl oz: 50 calories, 0 g fat, 10 mg sodium, 13 g carbs (0 g fiber, 10 g sugar), < 1 g

inal cranberry juice. And, please, dilute it with water.

Per 8 fl oz: 150 calories, 38 g carbs (0 g

protein

fiber, 32 g sugar), < 1 g protein

Ocean Spray 100% Juice No Sugar Added Drink This! Instead: Cranberry Ocean Spray Cranberry Juice Cocktail

Evolution Fresh Cold-Pressed, HighPressure-Processed Orange Juice

Original Per 8 fl oz: 110 calories, 0 g fat, 5 mg sodium, 28 g carbs (0 g fiber, 28 g sugar), 0 g Per 8 fl oz: 110 calories, 0 g fat, 15 mg

protein 20

V8 V-Fusion Light Strawberry Banana

(0 g saturated fat), 15 mg sodium, 56 g carbs (2 g fiber, 47 g sugar), 3 g protein

The point of Odwalla’s “Gomega” drink is that you get 1,500 mg of antiinflammatory omega-3, ALA fatty acids from the addition of ground flax seeds. Per 8 fl oz: 50 calories, 0 g fat, 35 mg sodi- Unfortunately, that only results in 2 grams of fiber and an absurdly high 47 grams of um, 12 g carbs (0 g fiber, 10 g sugar), 0 g sugar in a bottle. For an extra boost of omega-3s, less sugar, and more fiber, go protein with Mamma Chia’s lightly-sweetened Organic Blackberry Hibiscus beverage By “Light,” V8 means they’ve watered which serves up 2,300 mg omega-3s and an impressive 4 grams of protein! down their regular V-Fusion Strawberry

Drink This! Instead: Apple & Eve Organics Apple Juice Per 8 fl oz: 110 calories, 0 g fat, 5 mg sodium, 26 g carbs (0 g fiber, 22 g sugar), 0 g protein Tropicana Farmstand Tropical Green

Banana drink (water is listed as the first ingredient in this beverage) while

Drink This! Instead:

attempting to get the same level of sweet- Mamma Chia Blackberry Hibiscus ness with the addition of artificial sweetener sucralose. Unfortunately for you, high-intensity sweeteners like sucralose (aka Splenda) have been found to recali-

Per 10 fl oz bottle: 120 calories, 4 g fat (0 g saturated fat), 12 mg sodium, 20 g carbs (6 g fiber, 14 g sugar), 4 g protein

Per 8 fl oz: 120 calories, 0 g fat, 55 mg sodium, 27 g carbs (0 g fiber, 26 g sugar), 1 g protein

brate your brain’s interpretation of sweet- Martinelli's Gold Medal Organic Apple Juice ness, which can cause you to overcon-

Devoid of fiber and full of sugar, Tropi-

sume regular sugar-sweetened foods. Our

better than your average juice. And even

suggestion? Buy the regular V8 V-Fusion,

if it has two “servings of fruit and vegeta-

water it down yourself, and save yourself

bles in every glass,” you’re still missing

from artificial sweeteners.

one of the key benefits veggies offer: fi-

cana’s new Farmstand beverage isn’t any

ber! A glass of V8 is much lower in sugar Drink This! Instead:

and higher in fiber for the same number Per 8 fl oz: 140 calories, 0 g fat, 0 mg sodi-

V8 V-Fusion Strawberry Banana Per 8 fl oz: 110 calories, 0 g fat (0 g saturated fat), 70 mg sodium, 27 g carbs (0 g fiber, 22 g sugar), 0 g protein Odwalla Berries Gomega

of “servings of veggies.”

um, 35 g carbs (0 g fiber, 31 g sugar), 1 g protein

Drink This! Instead:

Just because it’s “organic” doesn’t automatically mean it’s good for you. Yes, we’d recommend organic apple drinks over conventional as apples are notorious for their high levels of inflammatory pesticide contamination, but that doesn’t make all organic apple products safe for your belly. Martinelli’s offering is one of the highest sugar apple juices on the market, and simply switching to Apple & Eve’s beverage will save you 9 grams of sugar for the same safety of organic fruit.

V8 Low-Sodium Vegetable Juice Per 8 fl oz: 50 calories, 0 g fat, 140 mg sodium, 10 g carbs (2 g fiber, 6 g sugar), 2 g protein Contributed by Jaye Kenzie

Per 15.2 fl oz bottle: 270 calories, 4 g fat 21

CORE POWER Protein is an essential part of a healthy diet, but even more so for active, on the go people like you. You don’t miss a day. You don’t take short cuts. And you don’t cheat when it comes to the food and drink choices you make every day. Because life is tough enough without being punished by your pro-

tein drink. You deserve better. Core Power is a delicious source of high protein nutrition and energy that helps you do more. And be more. Made from real, fresh, cold-filtered milk, Core Power comes in great tasting Chocolate, Vanilla, Banana, Strawberry Banana Light and Chocolate Light. No matter what your palate prefers, we got you covered.

Why are Eggs Good for You?

taining life. Carbohydrates, proteins, and fats are broken down and burned into fuel thanks to CoA’s assistance. Besides breaking down fats, CoA is also neeed for fat storage and building choleterol.

healthy and strong, balancing viamins in your body, managing, maing, and storing energy, producing your genetic building blocks (DNA and RNA), muscle contraction, and many other crucial bodily functions.

Vitamin B2 (Riboflavin): When you get a ton of vitamin B2 in your diet, you will notice your urine turn into a bright yellow What Types of Eggs Can We Eat? color. Besides giving a darker shade of pee, vitamin B2 gives vital support to iron metabolism, antioxidant protection, and energy production. Eggs can be thought of like a Mary Poppins bag—so much is packed into such a seemingly small package. You will find the following nutrients packed in an egg (9): Choline: Choline is the precursor to acetylcholine, an extremely iportant brain chemical (neurotransmitter) for nerve and muscle function. Selenium: Nutritionally speaking, selenium is essential to humans. It plays vital roles in DNA synthesis, thyroid hormone metabolism, reproduction, and protection against oxidative daage and infection. Biotin (Vitamin B7): Biotin is most commonly known to benefit your hair and nails, but it also supports your dgestive tract, skin, nerves, and metabolism.

Vitamin D: If there were two nutrients you may have been familiar with bfore reading this article, vitamin D was probably the runner up. Vitamin D keeps your bones healthy, your blood sugar under control, and your immune system in great shape.

Molybdenum: Dietary intake of molybdenum helps keep your body’s sulfur levDifferent Labels Seen on Eggs els in check. Sulfur is an essential element involved in protecting antioxidants and helping your body eliminate toxic waste. On top of that, it plays a role in the structure of connective tissue. A balanced level of sulfur is especially crucial for your brain and liver.

Iodine: If you’ve ever done the si ple science test for starch in a potato, Vitamin A: Vitamin A has many iportant then perhaps you are familiar with idine. functions for health, including cell growth, In a dietary sense, iodine suports vision support, and imune system supyour thyroid gland and is a fudamental port. component of hormone prduction. Vitamin B12 (Cobalamin): Vitamin B12 is the only vitamin containing a metal element (cobalt). Among other functions, vitamin B12 is necessary to help facilitate the successful transport of oxygen through your blood, which supports your cardiovascular, brain, and nervous system health. It also aids in DNA production and regulates energy metabolism.

Eggs that come from many different types of animals are edible, but we usually stick to eating eggs laid by hens (chickens). Some other animals that lay tasty shelled cuisine are ducks, quail, geese, turkeys, emus, and several other birds and fish.

Protein: If there’s only one thing on this list that you knew about before reading this article, it has to be protein. Protein is basically found everywhere in your

Going to the grocery store can be an overwhelming experience if you just learned some new health tips. Always remember to read the labels. In the case of eggs, here are common labels you will see: Cage-free (or Free-run)

This literally means the eggs came from hens that do not live in a cage. They are able to roam freely, able to strut their body—your blood, bones, digestive sysstuff and spread their wings, and able to tem, hair, heart, muscles, skin, tissue, and lay their eggs in nests. much more. There are over 10,000 different proteins, and they’re needed for These are three vital natural behaviors maintaining the integrity of your body’s Vitamin B5 (Pantothenic Acid): This nutri- structure. See also: How much protein do that hens raised in cages are withheld from. However, often times cage-free you need? ent is vital for your energy metaolism. hens are kept in huge flocks of thousands Pantothenic acid is a compnent of a molecule that goes by the name of Coenzyme Phosphorus: Phosphorus is a key compo- of hens, and they are not free to roam outside (i.e. inside warehouses, or barns, nent in making sure your bones stay A (CoA), an essential chemical for susetc). 24

Battery-cage This label has more to do with the humanity of your hen. Battery cages are wire cages the size of a microwave (too small to allow them their natural wingspan), and they are ovecrowded, housing about 10 hens per cage. Hens can live there for their entire lives, which is about 2 years. Because of the tight quarters, this creates a higher risk for disease outbreak (i.e. salmonella).

sunlight. The term “Free-range” is used differently from country to country. Pasture-raised A pasture is a patch of land covered with grass and plants, the ideal habitat for grazing livestock. Pasture-raised chickens must be free to roam outside year-round, but also have a house for protection from weather and/or predators. They are also likely the only type of hens that are the highest in quality and the freshest. getting a natural diet which may contain plants, insects, and worms. Are Brown Eggs Healthier for You Than White Eggs? Pasteurized

Luckily, in California, this became illegal in 2015. Battery cages are also illegal in Michigan as of 2009, and in 2010, Ohio passed a ban on any permits to Pasteurization is a process that has long build new battery cages. Though only a few U.S. states have gotten on board with the ban on this practice, many European countries have banned battery cages altogether.

been used in food processing to kill off bad bacteria. While it is true that pasteurization does reduce the risk of foodborne illness, it is also true that the process does not discriminate, and it also kills off good bacteria.

Organic Not all organic labels are created equal. If you have ever noticed, there are actually several labels accepted by the USDA to describe how organic a product actually is. The different levels of organic are: 100 percent organic, “Organic” (made of at least 95 percent organic ingredients), and “Made with organic____” (containing at least 70 percent organic ingredients). Eggs labeled “organic” are trusted to have come from hens fed a diet that was for the most part free from pesticides, herbicides, fungicides, and/or commercial fertilizers. This means that organic eggs are exposed to fewer chemicals, making them ideal for consumption. Unfortunately, “organic” doesn’t tell us anything about the hen’s living conditions or treatment. See also: Organic Egg Production: What’s going on here?

Omega-3-enriched The only difference in eggs labeled as “Omega-3-enriched” is that those hens were fed omega-3 rich sources, i.e. flax seeds. Though these eggs are higher in omega-3 fatty acid content, the amount doesn’t have that dramatic of an effect on your health, and the may even be unhealthy if the hen was fed a poorquality omega-3 diet. Vegetarian-fed

If you’ve ever compared the price of brown eggs to the price of white eggs, you’re likely to have noticed that brown eggs tend to be more expensive than white eggs. Believe it or not, price isn’t actually an indicator of how healthy the eggs are. The main difference is in the type of chicken that lays the egg. In general chickens with white earlobes lay white eggs, and chickens with brown (red) earlobes lay brown eggs. Earlobe color is not necessarily the same color as the rest of a chicken’s feathers and not all chickens follow this rule.

There are even green and blue chicken eggs out there! A pigment called oocyanin results in blue eggs, while porphyrins result in brown

eggs. (10) Color isn’t linked to nu When you see this label, you can be cerition. tain that the eggs came from hens that were not fed any animal protein. While this may sound healthy, a hen’s natural Diet of the hen and genetics are what indiet is not actually vegetarian and may fluences an egg’s nutritional value the include things like insects and worms. A most. vegetarian-fed label also tells you nothing about the treatment or living conditions of What Do Chickens Eat? the hen. Grade

Free-range / Free-roaming

The United States Department of You will see this label on eggs originating Agriculture (USDA) will also issue a grade or an inspection marking if the eggs were from hens that were allowed outdoors officially checked for quality (freshness) at least for part of their days. Typically, this means the hen was granted access to

and sanitation. Grade AA eggs are usually 25

Different chickens have different nutritional requirements based on whether they are bred to make eggs, or bred for their meat. A main difference is that egg-laying hens need less protein and more calcium than hens that are to be eaten. In nature, chickens eat greens, worms, and insects. Mass egg production demands make it challenging to feed chickens their natural diet, since it’s expensive.

Soy actually depletes a chicken of important nutrients like zinc and calcium. When a chicken is fed soy, it is likely to end up in its eggs, as well, so if you’re allergic to soy, always pay extra attention to the labels of the eggs that you eat. So Why Do Brown Eggs Cost More?

they tend to be more expensive. This usually makes white-eggs the more cost-efficient choice. Depending on who you ask about taste, or what’s better for baking, you’ll get a variety of answers. The truth is that white and brown eggs are pretty split down the middle with regard to nutrition, taste, and baking benefits. These factors will also be determined by the diet of the hen that laid the egg (16). So don’t hesitate towards one or the other. Both white and brown eggs are good for you.

Though a vegetarian-fed label on an egg carton may draw your attention, For More Info Visit>> definitely think twice about it. To stay healthy on a vegetarian diet, There are many different types of chickens chickens need to be supplemented bred for egg-laying. The most comFrom <https://blog.paleohacks.com/brownwith methionine, a crucial building mon are the Rhode Island Red, the block of life that chickens would New Hampshire, and the White Leg- eggs-vs-white-eggs/> normally get from eating animal horn. protein (i.e. bugs and worms). It’s cheaper to feed hens on a veggie Brown eggs typically come from larger diet (usually consisting of soy and sized hens, and because it is more corn) with supplementation than to expensive to feed the bigger hens feed them on their natural diet.

What makes squats such a fantastic exercise?

1.Builds Muscle in Your Entire Body Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

3.Burn More Fat

One of the most time-efficient ways to burn more calories is actually to gain 8.Help with Waste Removal more muscle! For every pound of additional muscle you gain, your body will Squats improve the pumping of body burn an additional 50-70 calories per fluids, aiding in removal of waste and day. So, if you gain 10 pounds of musdelivery of nutrition to all tissues, incle, you will automatically burn 500-700 cluding organs and glands. They're more calories per day than you did also useful for improved movement of before. feces through your colon and more regular bowel movements. 4.Maintain Mobility and Balance How to Do Squats Properly Strong legs are crucial for staying moSquats have long been criticized for being bile as you get older, and squats are destructive to your knees, but research shows phenomenal for increasing leg strength. that when done properly, squats actually imThey also work out your core, stabilizprove knee stability and strengthen connective ing muscles, which will help you to tissue.2 In the video below, personal trainer maintain balance, while also improving and coach Darin Steen demonstrates safe the communication between your brain squat techniques for beginner, intermediate and your muscle groups, which helps and advanced. prevent falls â&#x20AC;&#x201C; which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone 5.Prevent Injuries Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.

In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs. 6.Boost Your Sports Performance -- Jump Higher and Run Faster So squats can actually help you improve both your upper and lower body Whether you're a weekend warrior or a mom strength. who chases after a toddler, you'll be interested 2.Functional Exercise Makes Real-Life Activities Easier

obesity, diabetes and cardiovascular disease.

to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete's training program.

Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equip7.Tone Your Backside, Abs and Entire Body ment.Squats are one of the best functional exercises out there, as humans Few exercises work as many muscles have been squatting since the hunteras the squat, so it's an excellent multigatherer days. When you perform purpose activity useful for toning and squats, you build muscle and help your tightening your behind, abs, and, of muscles work more efficiently, as well course, your legs. Furthermore, squats as promote mobility and balance. All of build your muscles, and these muscles these benefits translate into your body participate in the regulation of glucose moving more efficiently in the real world and lipid metabolism and insulin sensitoo. tivity, helping to protect you against

1. Warm up 2. Stand with your feet just over shoulder width apart

3. Keep your back in a neutral position, and keep your knees centered over your feet

4. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle

5. Return to starting position -- repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week)

6. Breathe in as you lower, breathe out as you return to starting position

exercises tailored to suit users’ needs based on the results of their assessment. Each user is also matched with

MAJOR

a professional coach trained in CBT

MENTAL

who can provide feedback and

APPS

As the prevalence of mental illnesses like depression and anxiety continues to grow, clinicians have turned to mobile applications as tools for aiding their patients’ treatment. These apps can be especially helpful for teenagers and young adults suffering from mental illness due to their frequent use of technology as a means of communication. The apps can be helpful as a way to engage people who may be unwilling or unable to attend face-to-face therapy, and they can also provide support in between sessions. Experts believe that these apps will work best when used in conjunction with medication and/or in-person therapy. Read through the slideshow to learn more about some of the best apps that can be used by patients to improve their mental health.

Code Blue Code Blue is designed to proanswer any questions. Lantern is a subscription-based service, pression or bullying with support when with a monthly price of $75/month or they need it. Users can choose several $398/year ($33/month). Lantern is pricontacts to be part of their support marily web-based, but also has the group. With just a few taps, the app will option of a free, supplemental app for iOS devices. alert the support group that the

vide teenagers struggling from de-

user needs immediate help. Members of the support group can then text or call the user. The app can also

PTSD Coach

share the user’s location with the support group, and mem-

PTSD Coach is an app developed by the Department of Veterans Affairs’ National

Center for PTSD, intended for use by veterans, military personnel, and civil-

Compiled by Hannah Dellabella

Breathe2Relax bers can indicate that they are on their way to see the user in person. Code Blue will be free and is expected to launch this spring on both iOS and Android.

Lantern Breathe2Relax is an app developed for Lantern is a web- and mobile-based stress management. It walks users platform that combines cognithrough breathing exercises that help tive behavioral therapy (CBT) techto reduce stress , stabilize mood, co trol niques with advice from real experts. anger, and manage anxiety. The app’s developers note that it can be used on Users start by taking an assessment test to determine their its own to help reduce stress or in combination with other therapies. strengths and weaknesses in five areBreathe2Relax is available for free on as: body, stress/anxiety, mood, sleep, both iOS and Android devices.

and social life. Lantern provides daily

ians experiencing symptoms of posttraumatic stress disorder. It provides a selfassessment tool that allows users to track symptoms over time (though it does not clinically diagnose PTSD) as well as tools for managing symptoms. Users can also store contacts for personal support, locate nearby treatment programs, and contact the National Suicide Prevention Hotline quickly in emergencies. PTSD Coach is available for free on both iOS and Android devices.

Optimism Optimism is a family of applications that focus on self-tracking as a tool for coping 28

Stay Healthy Magazine

Call Us: 702 665 0564