The term “natural” is grossly over-used in food labeling and marketing. It is meant to imply that these foods are minimally processd and do not contain manufactured ingredients, but there is no legal standard. If you are not sure how to tell whether the meat you are eating was naturally raised and fed, look for terms like -grass-finished or grass-fed, pastured, certified organic, hormone- and antibiotic-free, and wild-caught. If you don’t see them, assume that your meat, seafood, or eggs were industrially raised. – Food Matters

Grass-Fed

Most beef cows in America are raised for a short time on grass and then “finished” in confined feeding areas with a diet of grain that is unnatural to them, which boosts E. coli counts in their guts, and which encourages the spread of disease. Grass-fed beef cows eat grass their entire lives, as cows evolved to do. Because their lifecycle isn’t accelerated with hormones, animals mature in the spring when forage is bursting with new growth, seeds and nutrients. Those nutrients end up in the meat and result in a healthy and delicious product. Some research suggests grass-fed beef has more nutrients as a result — as much as 10 times more beta-carotene, three times more Vitamin E and three-times more omega-3 fatty acids. (Source) 100-percent grass-fed animals typically aren’t given hormones or antibiotics.

A report from the Union of Concerned Scientists, written by a UC Berkeley researcher, concluded that beef from pastured, grass-fed cattle contains lower total fat than factory-farmed meat. It also has higher levels of omega-3 fatty acids and Conjugated Linoleic Acid (CLA). Scientific studies have shown that omega-3 fatty acids lower the risk of heart attacks, lower blood pressure, and improve vital brain functioning, while CLAs may lessen the chance of getting cancer. Milk from pastured cows also has higher levels of CLAs. (Source)

Pasture-Raised

Cows, pigs, and chickens are not trapped in factory farms. Instead they live their lives outdoors, eating their natural diet of grass and other wild foods. As a result, they do not get sick from eating corn and grain, nor are they pumped full of hormones and antibiotics. Pasture-raised meat also has much less fat than factory-farmed meat, especially fats that are unhealthy for humans. Pastured chicken has up to 20 percent less total fat, less saturated fat, and 28 percent fewer calories than factory-farmed chickens. Eggs from pastured chickens also have 10 percent less fat, 40 percent more vitamin A, and 400 percent more omega-3s, according to research from Iowa State University. (Source)

Wild-Caught

Wild-caught fish actively hunt their food and swim freely in their natural environment, whereas large volumes of farmed fish are concentrated in a relatively small space that limits their movement. Since wild-caught fish are more active than farmed fish, they typically produce leaner meats that are lower in saturated fat. Wild-caught fish eat kelp, algae, seaweed, fish, and other organisms in their natural environment that their bodies can easily metabolize. The diets of farmed fish typically include genetically modified monocrops such as soy, corn, and canola that are not found in their natural environment and are typically nutrient-poor compared to their natural diet. Since wild-caught fish eat a more varied and natural diet, they tend to be higher in most vitamins and minerals than farmed fish.

Cold-water fatty fish tend to have the highest concentrations of healthy omega-3 fatty acids as compared to other species of fish. Within a species, wild-caught fish tend to have a healthier ratio of omega-3 to omega-6 fatty acids than farmed fish.

Contaminants from industrial fish farming methods – such as antibiotics, hormones, PCBs, neurotoxins, pesticides and other toxins – have been found in farmed fish. Larger species of wild-caught fish that are higher on the food chain are often found to be contaminated with mercury and other industrial toxins. It is difficult to say whether the toxins found in farmed fish are more or less dangerous than those found in wild-caught fish, though the risk of mercury contamination in fish can be reduced by eating smaller species of fish that are lower on the food chain. (Source)

Eggs

Best: pasture raised from a local farm
Better: Organic Omega 3, free-range
Good: Organic
Baseline: Commercial (hormone/antibiotic free)

It is important to note, free-range chickens are not necessarily free-range. Most, in fact, never actually go outside. The free-range designation only requires that the chickens have “access” to the outdoors.

Poultry (Chicken, Turkey, Duck, etc.)

Best: pasture raised from a local farm
Better: organic, air-chilled
Good: organic
Baseline: lean commercial (hormone/antibiotic free)

Beef

Best: 100% grass-fed (never ate grain), local
Better: grass-fed (read the farm’s feeding information – some grass-fed animals have SOME level of grain in their diet)
Good: lean organic
Baseline: lean commercial (hormone/antibiotic free)

Pork

Best: pasture raised from a local farm
Better: organic
Baseline: commercial (hormone/antibiotic free)

Lamb

Best: 100% grass-fed from a local farm
Better: organic
Baseline: commercial (hormone/antibiotic free)

Seafood

Best: wild-caught
Better: humanely harvested, non-grain fed
Baseline: farm-raised

Fruit & Vegetables

Best: organic, local & seasonal
*Better: local
*Good: organic
Baseline: organic

Nuts & Seeds (Includes Nut & Seed Butters/Pastes)

**Best: organic, raw/unpastureized
Better: conventional, raw
Baseline: roasted conventional

Fats & Oils

Best: organic, extra virgin, cold-pressed
Better: organic
Baseline: conventional

(My Favorite Cooking Fats)

Dairy

Best: organic, grass-fed, raw/unpasturized
Better: grass-fed
Good: organic
Baseline: conventional

*Local food is not necessarily organic, nor is it required to meet federal organic standards. However, many local farmers have environmental goals similar to those of organic farmers. And because local farming is just that — local — consumers also have the opportunity to ask farmers about agricultural practices. The decision to buy organic or local foods is not a simple one.  This article explores the pros and cons of both options.

** There is a significant difference between eating raw, minimally processed nuts and seeds and highly refined seed oils. Raw nuts and seeds contain a wide range of micronutrients, many of which act as antioxidants. So as long as the nuts and seeds have not been extensively heated or refined, these antioxidants should help to prevent oxidation before consumption. – Food Matters

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

– “When you know better, you do better.”

My kids are anxiously awaiting their teacher assignments today for the new school year and it got me thinking about school lunches. Here is a quick round-up of some ideas.

People often ask me how I get my kids to eat this way.  I do this by getting them involved in the process. They pick out what goes in each compartment and help wash & cut the food. They choose from the choices in our refrigerator/pantry — I choose at the food store. If they feel in control, they are more likely to eat it and try new things. They see it as their choice, not mine.

For more lunch ideas, visit http://www.schoollunchmakeover.com.

The lunchbox they use is a PlanetBox.  You can purchase these from Amazon.com or Pottery Barn Kids. Here are some details about the lunchbox — my favorite part is that it is non-toxic and dishwasher safe!

• Complete eco-friendly solution designed to make packing healthy lunches easy and fun
• Includes stainless steel lunchbox, 2 round lidded containers; a soft carry bag, and set of hip magnets
• Individual compartments ensure foods don’t touch each other and arrive looking neat and appealing
• Made out of safe, non-toxic, and recycled materials – no lead, PVC, phthalates, or BPA
• All in one piece design for easy care and cleaning – no mismatched lids to lose – dishwasher safe

There is a pouch that holds a thermos or Klean Kanteen water bottle on the outside of the lunch bag, we always fill this with water and frozen lemon chunks. The frozen lemon keeps the water cold and provides health benefits. Lemon is one of the top six alkaline foods (others include cayenne, root vegetables, cruciferous vegetables, leafy greens & garlic). An acid body is a magnet for sickness, disease, cancer and aging. Eating more alkaline foods helps shift your body’s pH and oxygenates your system. Alkaline foods keep your body healthy and functioning correctly, preventing and combating cancer. Cancer cannot thrive in an alkaline environment.

Another option for water bottles are frozen juice cubes using juice made from a juicer. They help keep the water cold, add some flavor and add a boost of real, natural vitamins.

Read why we don’t give our kids organic milk boxes here.

Paleo School Lunch Ideas

1. Organic turkey & ham, organic cucumbers, organic pickles, organic grapes, organic peaches, organic plums and Enjoy Life Chocolate Chunks.

2. Organic grapes, organic carrots, organic pickles, organic plums, organic turkey & ham, nitrite free pepperoni and enjoy Life Chocolate Chunks. Applegate farms sells nitrite free pepperoni. If you grocery store does not carry it, talk to a manager and request it if pepperoni is something you enjoy but do not want to consume the nitrates/nitrites.

3. Organic celery (I like to cut the celery in little pieces because I feel like it is easy for them to choke on when cut the long way), organic carrots, organic raisins, mango, kiwi, organic eggs stuffed with tuna salad. The tuna is Wild Planet Tuna mixed with Organic Veganaise & Whole Grain Mustard.

We use Wild Planet Wild Albacore Tuna, No Salt Added – this tuna has no water, oil or fillers added. Further it contains no BPA, is sustainably caught, is low mercury and high omega 3. Another great thing about this tuna is you don’t have to drain it — the tuna steaks are hand-cut and packed in a micro-cannery process allowing all the omega 3 oils to be retained so no liquid needs to be added.

Some of you have voiced concern about eating tuna due to of the possibility of the tuna being exposed to radiation as a result of the 2011 tsunami in Japan and the subsequently damaged Fukushima nuclear power plant. Thus, I wanted to share a document written by the President and Founder of Wild Planet, Bill Carvalho, which provides clear, concise information regarding radiation in Wild Planet products. In summary, the best definitive course of action one can take regarding radiation in the food supply is to do precisely what Wild Planet has done; test all loads of fish coming into cold storage before they agree to pay for it. They have found no detectable radiation in any of their last 91 samples of albacore since July of 2012. Carvalho believes that North Pacific fish caught outside of the actual shoreline of Fukushima is very safe. Wile Planet continued the testing protocol throughout 2012 and 2013, and will continue such into 2014. In the past year, Wild Planet has had very few tests with any detectable levels of radiation at all, down to a detection limit of 0.5BQ/kg.

4. Organic chicken breast, watermelon, organic blueberries, organic raspberries, organic carrots, organic pickles and Enjoy Life Chocolate Chips. I prepare the chicken by coating it with coconut oil or avocado oil and a sprinkle of Himalayan pink salt & black pepper. Broil for 10 minutes on each side.

Read about why we use coconut oil here.

Read about why we use Himalayan pink salt here.

5. Shrimp, organic carrots, organic oranges, organic raspberries, organic raisins & Enjoy Life Chocolate Chunks.

Shrimp help fight cancer, keep skin, hair and nails healthy, help prevent anemia, boost energy, help build strong bones, help process fats, help fight depression, help promote prostate health, help to keep your thyroid healthy and help stabilize blood sugar levels.

“Shrimp are rich in omega-3 fatty acids, which starve tumor cells and help fight cancer. Studies show that eating 8 or 9 shrimp a day can reduce your breast cancer risk. Instead of shrimp, you can substitute any seafood high in omega-3 fatty acids; options include salmon, haddock, flounder and sardines.” – Dr. Oz

6. Chicken salad, organic oranges, organic grapes, carrot and cucumber flowers and pomegranate. Veggie Cutters: http://tinyurl.com/k2gc8o6

7. Egg whites, organic green beans, organic pickles (cut with veggie cutters), organic strawberries & Enjoy Life Chocolate Chips.

8. Organic chicken, organic strawberries, grapes, green beans, carrots & Enjoy Life Chocolate Chip Chunks.

9. Organic carrots, organic dill pickles, organic strawberries, mango, Enjoy Life Chocolate Chips & tuna salad. The tuna is Wild Planet Tuna mixed with Organic Veganaise & Whole Grain Mustard.

10. Grilled chicken, pineapple, spinach salad with egg, cucumber, avocado and raw sunflower seeds. We use the lemon as dressing.

11. Grain-Free & nut-free banana muffin, cucumbers (this is the vegetable cutter I used to cut the seeds out), organic hard-boiled egg, organic carrots, organic blackberries, organic raspberries, organic grapefruit and Enjoy Life Semi-Sweet Chocolate Chips.

12. Grain-Free & nut-free banana muffin, nitrite free pepperoni (Applegate Farms), organic strawberries, organic roasted cauliflower, organic raspberries, organic grapefruit, organic oranges, pistachios and Enjoy Life Semi-Sweet Chocolate Chips.

13. Organic ham, nitrite free pepperoni (Applegate Farms), organic kosher baby dill pickles, organic strawberries, mango, organic oranges, apple crumble and Enjoy Life Semi-Sweet Chocolate Chips.

14. Tuna salad (we use Wild Planet Wild Albacore Tuna, No Salt Added), organic kosher baby dill pickles, organic strawberries, organic carrots, grain-free granola and Enjoy Life Semi-Sweet Chocolate Chips.

15. Chicken salad, organic blackberries, organic strawberries, organic dill pickle slices and Enjoy Life Semi Sweet Mega Chunks.

16.  Organic ham, organic turkey, nitrite free pepperoni (Applegate Farms), organic kosher baby dill pickles, organic carrots, cantaloupe, organic apples and Enjoy Life Semi-Sweet Chocolate Chips.

17.  Organic ham, nitrite free pepperoni (Applegate Farms), organic apples, organic blackberries, organic cucumbers, banana blueberry muffin, pistachios and Enjoy Life Semi-Sweet Chocolate Chips.

18.  Organic ham, cantaloupe, watermelon, organic apples, organic carrots, sunflower seeds and a chocolate chip scone made with ground cashews and sweetened with maple syrup.

19.  Organic strawberries, mango, grilled chicken (this was leftover chicken from a salad we had at a restaurant), organic carrots, organic apples and sunflower seeds.

20.  Organic chicken breast, organic carrots, kiwi, spaghetti squash, watermelon and sunflower seeds.

21.  Organic turkey hot dog, organic yellow mustard, organic broccoli, organic cucumbers, organic carrots, organic strawberries and Enjoy Life Mega Chunks.

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

~ We need to teach our children TO EAT REAL FOOD. No Fast Foods. No Junk Foods. No Processed Foods. Just Honest, Nutritious, Real Food.

Carrageenan is a common food additive that is extracted from a red seaweed, Chondrus crispus. It is a polysaccharide derived from red seaweed and it has molecular qualities similar to plastic. Carrageenan, which has no nutritional value, is used as a thickener and emulsifier to improve the texture of ice cream, yogurt, cottage cheese, soy milk and other processed foods.  It is also used in toothpaste, beer, and gummy/jelly based products.

What are the Risks of Carrageenan?

All forms of carrageenan are capable of causing inflammation, specifically gastrointestinal inflammation… chronic inflammation is a root cause of many serious diseases including heart disease, Alzheimer’s and Parkinson’s diseases, and cancer.

Carrageenan is used in animal experiments to predictably cause inflammation, which allows pharmaceutical scientists to test the effectiveness of new anti-inflammatory drugs. In a report Cornucopia released, there is indication that scientists have raised concern about carrageenan’s safety for decades.  These concerns are based on their research linking the common food additive to gastrointestinal disease in laboratory animals, including colon tumors.

One physician-scientist, Joanne Tobacman, has published 18 peer-reviewed papers on the biological effects of carrageenan. Her conclusions are that carrageenan causes inflammation and that it can do so at the levels consumed in the human diet.

Inflammation is not complicated — it is simply your body’s natural defense to a foreign invader such as a bacteria, toxin or virus. The cycle of inflammation is perfect in how it protects your body from these bacterial and viral invaders. However, if we chronically expose the body to injury by toxins or foods the human body was never designed to process, a condition occurs called chronic inflammation. Without inflammation being present in the body, there is no way that cholesterol would accumulate in the wall of the blood vessel and cause heart disease and strokes. Without inflammation, cholesterol would move freely throughout the body as nature intended. It is inflammation that causes cholesterol to become trapped.  (Source)

How to Avoid Carrageenan

Read labels. It is important to remember that  just because a product is organic, does not mean it is good for you. When you read the labels of organic milk boxes, for example, you will find many of them contain carrageenan. One product I was surprised to find carrageenan in, was the Zico brand of chocolate coconut water. You are better off drinking non-flavored coconut water, the only ingredient is 100% natural coconut water. One great way to protect yourself and your family is by looking at Cornucopia’s Carrageenan Shopping Guide.

The Cornucopia Institute, one of the organic industry’s most important watchdogs, has put together a petition demanding that the FDA remove carrageenan from the food supply. Click HERE to sign the petition, and please share this with your friends. For more information, Cornucopia’s comprehensive report on carrageenan is a good source. Please read your labels. “Even the American Cancer Society admits that more than two thirds of cancers can be prevented with lifestyle modification, and this includes diet.” ~Natural Society

“By eliminating inflammatory foods and adding essential nutrients from fresh unprocessed food, you will reverse years of damage in your arteries and throughout your body from consuming the typical American diet.” – Dr. Dwight Lundell

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

~ “When you know better, you do better.” – Maya Angelou