Day 344- Cleaning Out the Kitchen

We made New Year's resolutions over a month ago, but how many of us were able to stick to those resolutions? If you are one of the many people that are still struggling to make healthier changes for 2012 maybe it is time to start by cleaning out your kitchen. That old saying, "out with the old, in with the new" is exactly what is needed to kick start healthy eating in your home. I have compiled 10 tips on how to stock your kitchen for success!

1. Remove anything that contains hydrogenated oils, or that contains the word hydrogenated on the label; such as margarine or shortening. These items contain trans fat and have been shown to cause cardiovascular issues, diabetes, and possibly even cancer.
2. Canned foods should be avoided. A much better choice is fresh or even frozen vegetables. Cans contain BPA that can leach into the foods. BPA may affect neural development in fetuses, and have been linked to endocrine disorders, heart disease, and cancer. Canned foods are also higher in sodium and sulfites, which are used as preservatives. About one in every 100 people are allergic to sulfites, and the reactions can be quite severe.
3. Avoid products that contain more than 5 ingredients or that list ingredients that you can not pronounce or understand. Visit my post on deciphering food labels for more tips on what to avoid. Also disregard health claims made on products- all gluten-free products are not healthy. Deep- fried potato chips may be made gluten-free, but that doesn't mean that they are something that you should keep in your pantry. Remember ingredients are listed in order of what is most prominent to the least. So if sugar and salt are at the top of the list, that means they are the most prominent in that item. Look for labels that have what you are eating at the top of the ingredient list, without all the extra flavorings and additives.
4. Stock your cupboards with healthier alternatives. If you are a baker, there are many alternatives to white flour that will still taste delicious, but won't have quite the same affect on the blood sugar. Eliminate the harmful "white" products from your kitchen, such as white flour, white bread, and white rice, these items raise your blood sugar and can lead to blood sugar dysregulation. Substitute instead with items such as brown rice, almond, or coconut flour. If you aren't gluten-free sprouted grain bread is a good choice when it comes to a bread option.
5. Stock up with lots of fresh organic fruits and vegetables. For tips on how to store your fresh produce and reduce waste, read my blog, I'll Eat That, by guest blogger Amanda Buhl on how to reduce waste and get the most our of your produce. Take the advice from author Michael Pollan, "if it was grown on a plant, not made in a plant, then you can keep in your kitchen."
6. Reduce sugars and avoid artificial sweeteners such as sucralose, splenda, high-fructose corn syrup, etc. Read my blog on sucralose to learn how this chemical affects the body. These artificial sugars are foreign substances to the body and thus the body does not know how to process them. These substances can eventually lead to blood sugar disorders and obesity.
7. Keep only good healthy oils in the kitchen. Some staples to include are coconut oil, olive oil, nut oils, and grapeseed oil. Remove vegetable oils, soy oil, and canola oil. You want to make sure you pay attention to the individual oil's smoke point to avoid the oil from going rancid during cooking. It is also good to keep only a small amount of oils out, while keeping most of them refrigerated and in dark containers for a longer shelf life.
8. Stock your freezer with premade soup stocks and food dishes that you can heat up for days that time is not on your side. This will help to reduce impulse grocery shopping or take-out food.
9. Enjoy spices! Eating healthy does not have to mean bland food. Stock up of a variety of yummy exotic spices, as well as good quality sea salt.
10. Have good snacks on hand. We all get the munchies, so make sure that there are healthy foods easily available to you when you want to nibble. Nuts and seeds on hand are a great idea. Visit my blog, This is Nuts, to learn about soaking nuts.

Pura Vida!

Alica Ryan, NTP

Day 234- BPA in Baby Bottles?

We hear the dangers of plastic water bottles that contain BPA and we know not to heat up our food in plastic containers. We have known these dangers for years now; that's why we have switched over to containers like Klean Kanteen to carry our water in and we heat our food up in glass containers. So I was surprised to find out that it wasn't until just recently, that states such as California, are passing laws to ban BPA in baby bottles.

So what is BPA and what are the dangers, especially to children?

According to the U.S Department of Health and Human Services:

"Bisphenol A, more commonly known as BPA, is a chemical that has been used for more than 40 years in the manufacture of many hard plastic food containers such as baby bottles and reusable cups and the lining of metal food and beverage cans, including canned liquid infant formula. Trace amounts of BPA can be found in some foods packaged in these containers.

Plastic containers have recycle codes on the bottom. In general, plastics that are marked with recycle codes 1, 2, 4, 5, and 6 are very unlikely to contain BPA. Some, but not all, plastics that are marked with recycle codes 3 or 7 may be made with BPA.

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• * Do not put very hot or boiling liquid that you intend to consume in plastic containers made with BPA. BPA levels rise in food when containers/products made with the chemical are heated and come in contact with the food.

• * Discard all bottles with scratches, as these may harbor bacteria and, if BPA-containing, lead to great release of BPA."

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According to Wikipedia:

"As it has been known to be estrogenic since the mid 1930s, concerns about the use of bisphenol A in consumer products were regularly reported in the news media in 2008, after several governments issued reports questioning its safety, prompting some retailers to remove products containing it from their shelves. A 2010 report from the United States Food and Drug Administration (FDA) raised further concerns regarding exposure of fetuses, infants and young children. In September 2010, Canada became the first country to declare BPA as a toxic substance. In the European Union and Canada, BPA use is banned in baby bottles."

According to the Washington Post:

"Commonly called BPA, the chemical mimics the hormone estrogen and may disrupt the body's endocrine system. Public health advocates say it poses a particular danger to fetuses, infants and children because BPA can interfere with cell function at a point when their bodies are still developing.

Over the past decade, more than 130 studies have linked BPA to breast cancer, obesity and other disorders. In September, the study of BPA in humans found adults with higher levels of bisphenol A had elevated rates of heart disease, diabetes and liver abnormalities. Last year, researchers at the Yale School of Medicine linked BPA to problems with brain function and mood disorders in monkeys.

Much of the new research suggests that BPA has an effect at very low doses -- lower than the current safety standard set by the Food and Drug Administration. The most prominent finding was by the National Toxicology Program, part of the National Institutes of Health, which reported last year that there is "some concern" BPA may affect the brain and behavioral development of fetuses, infants and young children.

The FDA has maintained that BPA is safe, relying largely on two studies that were funded by the chemical industry. In October, the agency was faulted by its own panel of independent science advisers, who said the FDA's position on BPA was scientifically flawed. As a result, the agency is revisiting its position on the chemical."

The good news is that the six leading manufactures for baby bottles has stopped using BPA in their products as of 2009.

According to U.S Department of Health and Human Services:

The six major U.S. manufacturers of baby bottles and infant feeding cups have confirmed to FDA that as of January 2009, they have not manufactured these products using BPA for the U.S. market. These manufacturers represent more than 90% of the U.S. market. These manufacturers produce brands that include Avent, Doctor Brown’s Natural Flow, Evenflow, First Essentials, Gerber, Munchkin, Nuk, and Playtex.

Yet it will not be until July 2013 until BPA will be officially banned from the market. The California law that will go into affect is the AB1319, which will prohibit the sale of any baby bottles or cups that contain more than 0.1 parts per billion BPA. It will also prohibit the sale of formula and other foods intended for kids 3 and under that contain more than 0.1 parts per billion of BPA.

Now if we could just get them to see how the soy in baby formula affects children's development as well, then we will really be making progress!

Pura Vida!

Alica Ryan, NTP