Wednesday, February 26, 2014

How Much Sugar Are You Drinking?


Here are five things to do to cut back on sugar drinks:
  1. Choose water whenever possible over soda and sugar drinks.
  2. When eating out, skip the free refill. Switch to water or another unsweetened drink, like tea.
  3. If you like fizzy drinks, try alternatives like sparkling water with a splash of fruit juice, bitters, or a lime wedge.
  4. Make sugar drinks a rare treat instead of a daily ritual. Regard them as you would candy bars or a piece of cake. Think of how you feel afterwards and what's going on in your body each time sugar is consumed.
  5. Arm yourself with knowledge. Read nutrition labels to make better choices - look at the Sugar content first.

Saturday, February 22, 2014

Life Lessons I Learned From Yoga

1. There is great peace in the present moment. // In the past, for me, there is a wish to rewrite it, which is impossible. In the future, for me, there can be fear. Right now, right here in the present moment, I am content, grateful and full of joy. Yoga taught me to dwell in that divine space.
2. Each moment we begin again. // The Buddhist in me learned about beginners mind, the yogini in me moved that knowledge into my heart and I took that off the mat into my world. I apply that thirst for expansion again and again during my day. I know I have a choice. I am in awe of our amazing bodies every day. I do not take that for granted.
3. It’s not about the pose. // There were no mirrors in yoga studios when I first starting taking classes. I like the studios that still honor this. Yoga taught me to appreciate that I can breathe and focus on this to be grounded and present even if I’m sitting in traffic. Yoga taught me that I can move, but that it’s not a competition. Yoga taught me to not look around the room. Whether or not I do Scorpion pose, I am doing yoga. I live yoga.
4. Yoga taught me how to be still. // I’ve always been very active. I learned that the whole reason to do yoga was to get to Savasana. It was twenty minutes at the end of class. No music. Just me. It was hard at first. That changed very quickly. I yearn for Savasana now. It breaks my heart that many studios only have five minutes at the end of class; perhaps they are short changing people.
5. It’s healthy to put yourself first. // Taking the time to take care of your self is healthy. The culture I grew up in taught me to put everyone else’s needs before my own. I was misled. Yoga taught me self-love.
6. Love is more powerful than fear. // Whether it’s trying a new pose or learning to ask for what you want and need, it’s about abundance and self-love. Scarcity is toxic. Fear is crippling. You can choose love over fear.  Love is expansive and free.
7. Be comfortable in your own skin. // Yoga taught me how to appreciate my body. I can move easily. I am strong. I feel very comfortable naked in front of my mirror. I honor and respect the great gift of a healthy body, mind and spirit. I appreciate and take care of my unique soul and voice.
8. There is no right way. // Yoga has been around for thousands of years. Find a teacher you like. It’s kind of like dating. You may have to put some effort into finding one you like. I have my favorites, but it’s all yoga. Don’t limit yourself to any one style. Try different teachers. Try different styles. Discern for yourself what works for you. Don’t take it or yourself too seriously. It’s a joy to practice yoga - if it doesn’t feel that way, try another teacher, studio, class or style.
9. Set an intention. // Daily positive affirmations work. Attainable goals are powerful. The universe responds to action. What you focus on you become. What are you focusing on? Are there toxic people in your life? Do you have a daily spiritual connection to a higher power? Do you have a plan? How do your desires make you feel? Self-inquiry is at the heart of daily yoga practice.
10. You get out of it what you put into it. // Only you know what you need to do that day to challenge yourself. A teacher can be a great guide, but yoga will teach you to listen to that small voice inside of you – your intuition. Trust it. Act on the wisdom that is inherently in you.
11. Change is good. // Every day it’s important to show up on your mat ready to grow. After a recent knee surgery, it was like starting again at day one. That’s ok. Day one changed my life. Every day I show up it’s like day one. I’m lucky that a “bad back” got me to yoga. My “pain” was the greatest gift. I went to yoga and felt better. I kept going. Thirty-four years later it’s been one of  the greatest loves of my life. It’s certainly been the greatest ride of my life.
There are many more things yoga has taught me, but eleven seemed like the right number today. I hope your day included some yoga.
~Thanks to Stephanie Spence

2014 Shopper’s Guide To Avoiding GE Food

Consumers have the right to know if their food has been genetically engineered. However, the U.S. government does not require labeling of GE foods or ingredients so that shoppers can make informed decisions. More than 60 other nations, including France, Germany, Japan, Australia, Russia, China and the United Kingdom, require GE labeling (Center for Food Safety, 2013a).
Scientists have not determined whether GE food poses risks to human health. Still, consumers have many good reasons to avoid eating genetically engineered ingredients, including:
Few safety studies: The federal government requires strict safety evaluations before new drugs go on the market but does not mandate similar safety studies for genetically engineered crops.  The government does not require that GE food be tested for carcinogenicity, for harm to fetuses or for risks over the long term to animals or humans.  Few such studies have been conducted by independent scientific institutions.
Superweeds and more toxic pesticides: Genetically modified, herbicide-tolerant crops have spurred so-called “superweeds,” pest plants that have mutated to survive herbicides. More than 61million acres of American farmland are infested with Roundup-resistant weeds (Farm Industry News 2013).  A 2012 survey conducted by the marketing research group Stratus Agri Marketing found that nearly half of American farmers reported finding superweeds in their fields (Stratus Agri Marketing 2013). To control these hardy plants, many farmers have resorted to older, more toxic herbicides like dicamba, and 2,4-D. Both dicamba and 2,4-D are known to cause reproductive problems and birth defects and pose increased risks of cancer.
Increased pesticide use:  Herbicide resistance has led to more, not less, herbicide use. According to estimates published in 2012 by Charles M. Benbrook, research professor at the Center for Sustaining Agriculture and Natural Resources at Washington State University, herbicide-tolerant crops that stimulated superweed growth caused farmers to use 527 million pounds more herbicide between 1996 and 2011 than would have been the case if those farmers had planted only non-GE crops (Benbrook 2012).
Cross-contamination: According to the International Service for the Acquisition of Agri-biotech Applications (ISAAA), a non-profit group that records the global status of biotech crops, almost 70 million hectares of GE crops were planted in the U.S. in 2012 (ISAAA 2012), up from 64 million hectares in 2009 (ISAAA 2009). As GE crops proliferate, many organic farmers must struggle to prevent cross-contamination of their crops by GE seed or pollen spread by wind, insects, floods and machinery. Unintended GE contamination has become a major issue for organic growers hoping to sell their crops in places that strictly regulate or ban GE foods. According to an estimate by the Union of Concern Scientists, potential lost income for farmers growing organic corn may total $90 million annually (Union of Concerned Scientists 2001).
The agricultural chemical industry developed genetically engineered crops and introduced them to the market with the promise of significantly higher crop yields. While crop yields may in fact be on the rise, the contribution of GE technology is a matter of considerable debate. Some groups attribute the increase in yields to improvements in conventional agriculture (Union of Concerned Scientists 2009).  Any benefits provided by GE technology have been overshadowed by increased use of toxic pesticides and proliferation of herbicide-resistant weeds.  

Three ways to avoid GE food

Until Congress or state governments enact mandatory labeling of GE ingredients in food, American shoppers are left in the dark. So if they want to avoid food with GE ingredients, what are they to do?
USDA Organic LogoOption 1: Buy organic. National and state organic certification rules do not allow genetically engineered foods to be labeled “organic.”  When you buy organic, you buy food free not only of synthetic pesticides but also GE ingredients.

Option 2: Buy food certified as “Non-GMO Project Verified.”  The non-profit organization Non-GMO Project operates a detailed, voluntary certification process so that food producers can test and verify that, to the best of their knowledge, they have avoided using GE ingredients in their products. The Non-GMO Project is the only organization offering independent verification for GMO products in the U.S. and Canada (Non-GMO Project 2014). (GMO stands for “genetically modified organism,” a term interchangeable with “genetically engineered” or “GE.”)
Option 3: Use EWG’s Shopper’s Guide to Avoiding GE Food to find foods made without ingredients likely to be genetically engineered. Eating only organic and certified GE-free food is not an option for some people. EWG’s Shopper’s Guide to Avoiding GE Food helps consumers find products made without ingredients that are likely to be genetically engineered.  As well, it aims to help shoppers decide which products are the most important to buy organic or certified GE-free.

The Factory Four: The most common GE ingredients in food

Avoiding GE ingredients isn’t easy. In fact, some estimates indicate that more than 75 percent of the food in supermarkets is genetically engineered or contains GE ingredients (Center for Food Safety 2013b).  Consumers need to know what to look for to make informed purchasing decisions.
Here are the four most common GE foods and ingredients:
Field corn and corn-derived ingredients
The U.S. is the world’s largest corn producer. According to the U.S. Department of Agriculture, last year, American farmers planted more corn than any other crop, covering 95 million acres.   (USDA 2013a).  Some 90 percent of corn grown in the U.S. is genetically engineered (USDA 2013b). Most of the crop is field corn cultivated for animal feed, but about 12 percent is processed to corn flour, high fructose corn syrup, corn starch, masa, corn meal and corn oil that end up in foods consumed by people (EPA 2013). Consumers should assume that those ingredients in processed food are genetically engineered.  Less than one percent of the American corn crop is sweet corn, also known as table corn (Iowa State University 2011).
Soybeans and soybean-derived ingredients
Soybeans are the second most planted American crop, covering more than 76 million acres last year (USDA 2013a). Some 93 percent of soybeans grown in this country have been genetically engineered (USDA 2013b). Soybean-based products and soybean-derived ingredients are common on supermarket shelves.  Consumers should assume that products whose labels disclose the presence of soy proteins, soybean oil, soy milk, soy flour, soy sauce, tofu or soy lecithin have been made with GE ingredients unless they are certified organic or GE-free.
About 55 percent of the sugar produced in the U.S. comes from sugar beets, 95 percent of which have been genetically engineered (USDA 2013c).  If a product label does not specify that it has been made with “pure cane” sugar, chances are significant that it contains GE beet sugar.
Vegetable oils
Consumers should assume that vegetable oil, canola oil, cottonseed oil, soybean oil and corn oil  are genetically engineered. About 90 percent of American oilseed production is soybeans, which are almost entirely genetically engineered (USDA 2013b). The remaining 10 percent of oilseed crops are cottonseed, sunflower seed, canola, rapeseed, and peanut.  Canola and cottonseed oil primarily come from GE varieties. More than 90 percent of corn oil is derived from genetically engineered corn.

Watch list: Foods that could be GE

PapayaAccording to the Hawaiian Papaya Industry Association, more than 75 percent of Hawaiian papaya is genetically engineered to resist the ringspot virus (Hawaiian Papaya Industry Association 2013).
Zucchini and yellow summer squash: A few varieties of squash are genetically engineered.   Without adequate labeling, concerned consumers can’t spot GE varieties. If you want to be sure, opt for organic varieties.
Sweet corn:  Most sweet corn sold in supermarkets and farm stands is not grown from genetically engineered seeds, but a few varieties are, so it’s best to buy organic sweet corn.
Many other GE foods could be coming soon to a grocery store near you.  These have either been approved by the federal Food and Drug Administration or are being considered for approval. Among them: salmon, flax, plums, potato, radicchio, rice, tomato and wheat (FDA 2014).
The FDA is considering a producer’s application for GE AquAdvantage salmon. Normal salmon produce growth hormones only in summer months. These fish produce them year round and grow at twice the normal rate. If the FDA approves AquAdvantage salmon, it will be the first genetically engineered animal available in American supermarkets.

The FDA faces two other controversial decisions:  whether to approve apples genetically modified to not to turn brown when sliced, peeled or bruised and new varieties of corn and soybean genetically modified to resist the toxic herbicide 2,4-D (USDA 2013e, 2013f).
~Thanks to the Environmental Working Group (EWG)
Benbrook, C. (2009) Impacts of genetically engineered crops on pesticide use in the U.S.: the first thirteen years. Available: Accessed January 6, 2014.
Benbrook, C. (2012) Impacts of genetically engineered crops on pesticide use in the U.S. – the first sixteen years. Environmental Sciences Europe 2012, 24:24 
Center for Food Safety (2013a) International Labeling Laws. Available: Accessed January 7, 2014.
Center for Food Safety (2013b) About Genetically Engineered Foods. Available: Accessed January 7, 2014.
Environmental Protection Agency (2013) Major Crops Grown in the United States. Available: Accessed December 3, 2013.
Farm Industry News (2013) Glyphosate-resistant weed problem extends to more species, more farms. Available: Accessed December 8, 2013.
Food and Drug Administration (2014). Completed Consultations on Bioengineered Foods. Available: January 9, 2014.
Hawaiian Papaya Industry Association (2013) Hawaii Grown Papayas: The Rainbow Papaya Story. Available: Accessed November 25, 2013.
International Service for the Acquisition of Agri-biotech Applications (ISAAA) (2009) Global Status of Commercialized Biotech/GM Crops: 2009 – The First Fourteen Years, 1996 to 2009. Available: Accessed January 7, 2014.
International Service for the Acquisition of Agri-biotech Applications (ISAAA) (2012) Global Status of Commercialized Biotech/GM Crops: 2012. Available: Accessed January 7, 2014.
Iowa State University (2011) Corn Production: Common Corn Questions and Answers. Available: Accessed January 7, 2014.
Non-GMO Project (2014) The “Non-GMO Project Verified” Seal. Available: Accessed January 7, 2014.
Stratus Agri Marketing (2013) Glyphosate Resistant Weeds – Intensifying. Available: Accessed January 7, 2014
Union of Concerned Scientists (2001) Union of Concerned Scientists Comments to the Environmental Protection Agency on the renewal of BT-Crop Registration. Docket OPP-00678B. Available: Accessed January 6, 2014.
Union of Concerned Scientists (2009) Genetic Engineering has Failed to Significantly Boost U.S. Crop Yields Despite Biotech Industry Claims. Available: Accessed January 7, 2014.
U.S. Department of Agriculture (2013a) National Statistics by Subject. Available: Accessed December 3, 2013.
U.S. Department of Agriculture (2013b) Adoption of genetically engineered crops in the U.S. Available: Accessed December 3, 2013.
U.S. Department of Agriculture (2013c) US sugar production. Accessed November 25, 2013
U.S. Department of Agriculture (2013d) Organic 101: Can GMOs be used in organic products. Available: Accessed December 8, 2013.
U.S. Department of Agriculture (2013e) Dow AgroSciences Petitions (09-233-01p, 09-349-01p, and 11-234-01p) for Determinations of Nonregulated Status for 2,4-D-Resistant Corn and Soybean Varieties. Draft Environmental Impact Statement—2013. Available: January 9, 2014.
U.S. Department of Agriculture (2013ef) Okanagan Specialty Fruits, Inc.; Availability of Plant Pest Risk Assessment and Environmental Assessment for Determination of Nonregulated Status of Apples Genetically Engineered To Resist Browning. [Docket No. APHIS–2012–0025] Federal Register 78:251 (December 31, 2013) p 79658. Available: Accessed January 9, 2014. 

Wednesday, February 5, 2014

US Diet - Graphic to Share

3 Recipes - For Every Level of Green Juice Drinker

Daily Greens Beginner Green JuiceBeginner Green Juice 
Green, but not too green!
1 cucumber
5 stalks of celery
Big handful of spinach (3-4 ounces or 2/3 of a bunch)
1 small apple (or 1/2 large)
1/8 pineapple
Handful of mint

Directions: Wash the cucumber, celery, spinach, and mint well. Core the apple and cut into pieces that will fit in your juicer. Top and tail the pineapple, cut the peeling away and cut into pieces that are juicer ready. Cut off long stems from mint. Run everything through your juicer and enjoy! Or, use a vitamix and get all of the yummy fiber! 

Daily Greens Intermed. Green JuiceIntermediate Green Juice
A bit greener with less fruit
1 cucumber
2 medium carrots
3 stalks of celery
4-5 kale leaves
1/8 pineapple
Handful of cilantro (optional)

Directions: Wash the cucumber, celery, kale, and cilantro well. Top and tail the carrots and pineapple. Wash the carrots well and cut into juicer sized pieces. Cut the peeling away from the pineapple and cut into pieces that will fit through juicer. Cut off long stems from cilantro. Run everything through your juicer, scrape off foam (if desired) and enjoy! Again, using the Vitamix, you can just toss everything in, as is (after washing) and in 30 seconds you'll have a yummy snack!

Daily Greens Advanced Green JuiceAdvanced Green Juice
Super green,!
1 cucumber
3 romaine leaves
3 stalks of celery
2 collard green leaves
½ lemon, cut into 1/4s
handful of parsley

Directions: Wash the cucumber, celery, romaine leaves, collard leaves, and parsley well. Cut the long stems from the parsley. If you want to add a little lemon to cut the greenness, cut the peel off a lemon and slice in half. Run everything through your juicer and enjoy! Again, using the Vitamix, just toss it all in and presto: a day's worth of greens in one swoop!

~Thanks to Lisa Elaine Held

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