Superior Snacks

Superior Snacks

Snack time is the perfect time to work nutritious foods into your diet. If you’re hungry for something — but not sure what — figure out how many calories to consume (50 to 100 if your next meal is within two hours; 150 to 200 if it’s more than that). Then reach for one of these no-fuss, stay-full, healthy snacks . Each contains at least a little protein, which will help you stay fuller longer.

50 calories
1/3 cup low-fat cottage cheese
1 tomato, sliced, with a small piece (about 1/2 ounce) of part-skim mozzarella cheese
3/4 cup cantaloupe, cubed, and 1 slice of deli turkey

100 calories
15 baby carrots and 2 tablespoons low-fat ranch dressing
1/2 cup non-fat frozen yogurt
1 (1-ounce) box of raisins

150 calories
1 cup  non-fat  milk and 2 gingersnaps
1 hard-boiled egg on a slice of whole-wheat toast
1 baked apple topped with 1 teaspoon cinnamon

200 calories
1 cup low-fat plain yogurt with 1/2 cup blueberries and 1 teaspoon chopped walnuts
25 red grapes, 3 tablespoons feta cheese, and 6 Ry-Krisp crackers
1 (1-1/4-ounce) bag of peanuts
1 (1-1/3-ounce) package peanut butter-on-wheat crackers

Vegetarians and Vegan can use Soy based or Veggie based meats, and cheeses.

It is important not to let yourself go more than 3 hours without something to eat. Even if it is just a piece of fruit.

When you let yourself get over hungry you will overeat at your next meal.

Having a snack (a healthy one) in between your meals will actually help you lose weight and feel great!

Are you eating healthy snacks?

Are you going more than 3 hours with out food?

Rapini/Broccoli Rabe

Rapini/Broccoli Rabe:

Nutritional Information

Rapini/Broccoli Rabe is low in calories and sodium, and has no fat or cholesterol. It has plenty of vitamin A, vitamin C and vitamin K. Potassium, folic acid, fiber and the flavonoids found in the vegetable may help prevent the risk of stroke. Rapini/Broccoli Rabe also provides iron and calcium, and contains nutrients, compounds and phytochemicals that may have cancer-fighting benefits.

Good-quality Rapini/Broccoli Rabe will have bright-green leaves that are crisp, upright, not wilted, with relatively few opened buds. Avoid Rapini/Broccoli Rabe with leaves that are wilted or yellowing.

Rapini can be used in salads, soups,stews, chicken/veggie pies, etc. However, some people (myself included) find it rather bitter. But it is so healthy for you that you should at least give it a try. The Italians use this vegetable a great deal in their cooking. My grandmother used to put it in her lasagna.

You can find it in the produce section of your grocery store.

Have you tried Rapini?

If so what did you think?

Eggs

Eggs

Eggs make a valuable contribution to a healthy, balanced diet. They are nutritious, tasty, versatile and convenient. Eggs are an excellent source of high-quality protein and are far less expensive than most other animal-protein foods. Eggs also provide significant amounts of several vitamins and minerals. Although eggs contain a significant amount of cholesterol, they need not be excluded from the diet. Most people need not be concerned about eating eggs in moderation.  However, all eggs contain Lecithin which emulsifies cholesterol to a large extent so really there is nothing to worry about. A person without  a blood cholesterol problem can safely eat 1-2 eggs per day without problems. It is best to buy Free Range eggs or Organic Eggs. These eggs don’t have hormones added and the chickens are treated with respect and allowed to walk around. They are not kept in tiny cages.

Good Nutrition, Affordable Price.

With all the media attention on cholesterol, consumers often lose sight of the fact that eggs are a nutrient rich, affordable contributor to a healthy diet. Not only do eggs contain the highest quality source of protein available but they also contain almost every essential vitamin and mineral needed by humans [Sorry, no vitamin C in eggs. Chickens, unlike humans, can produce their own vitamin C and don't need to get it from the diet.]. In fact, egg protein is of such high quality that it is used as the standard by which other proteins are compared. Eggs have a biological value (efficacy with which protein is used for growth) of 93.7%. Comparable values are 84.5% for milk, 76% for fish, and 74.3% for beef. Eggs really are the best protein money can buy, and it has all those other valuable vitamins and minerals too.

Nutrient Content of a Large Egg

Nutrient (unit)Whole Egg, Egg  White Egg Yolk

Calories (kcal)75.175

Protein (g)6.253

Total lipid (g)5.01

Total carbohydrate (g)0.60

Fatty acids (g)4.33

Saturated fat (g)1.55

Monounsaturated fat (g)1.91

Polyunsaturated fat (g)0.68

Cholesterol (mg)21.3

Thiamin (mg)0.0310

Riboflavin (mg)0.2540

Niacin (mg)0.0360

Vitamin B6 (mg)0.0700

Folate (mcg)23.51

Vitamin B12 (mcg)0.500

Vitamin A (IU)317.50

Vitamin E (mg)0.7000

Vitamin D (IU)24.50

Choline (mg)215.10

Biotin (mcg)9.982

Calcium, Ca (mg)252.23

Iron, Fe (mg)0.720

Magnesium, Mg (mg)541

Copper, Cu (mg)0.0070

Iodine, I (mg)0.0240

Zinc, Zn (mg)0.5500

Sodium, Na (mg)635.57

Manganese, Mn (mg)0.0120

Do you include eggs in your diet?

Recipe for Simple Stove Top Scrambled Eggs:

1 serving

		eggs	2
		milk	30 mL
		Salt and pepper, to taste
		Cooking spray

Method: Whisk together eggs, milk and seasonings. Heat skillet over medium-high heat until hot enough to sizzle a drop of water. Lightly coat with cooking spray. Pour in egg mixture and immediately reduce heat to medium-low. As mixture begins to set, gently move spatula across bottom and sides of skillet to form large, soft curds. Cook until eggs are thickened and no visible liquid egg remains, but they are still moist.

Reasons to Eat Oranges

An orange is one of nature’s “Power Fruits”. Adding an orange to your diet every day can have amazing benefits.

The pectin present in oranges can help to suppress appetite for up to four hours after eating. This means that oranges are an excellent food for dieters. Oranges also help to activate the body’s own detoxification process and even the skin and zest of this fruit contain anti-oxidants which help to transport oxygen through  the body and protect the skin from free radicals which cause signs of aging.  Eating oranges can help to keep the wrinkles away.

Recent research also suggests that oranges contain a natural skin cancer fighting chemical.  Oranges are an excellent source of dietary fiber and can be added to salads and baking. Slices of orange can really liven up a boring salad, especially if you are watching your weight.  Oranges contain large quantities of citrus lumonoids which are thought to give some protection from cancers of the mouth, skin, lung, breast, stomach and colon.

Limonoids have also been shown to reduce cholesterol levels in human cells. Oranges are a good source of vitamin B folate which helps to prevent birth defects and protects the heart. One orange provides more than 7% of the daily requirement of potassium which is needed to keep the fluid levels within the body in proper balance. An orange also contains phytochemicals which may help to prevent age related illness. Phytochemicals are plant chemicals that appear to offer no nutritional benefit for the body, but combine together to give protection to cells.  Oranges contain water soluble pectin which helps to reduce blood cholesterol levels.

An average sized orange contains approximately 50mg of vitamin C, which is around two thirds of our daily requirement. Vitamin C helps with wound healing and resistance to disease.

Are oranges a part of your daily diet?

Vegetarian Nutrition

It amazes me that a lot of people still think that a Vegetarian can’t be healthy.

There are many great vegetarian  sources for protein, fats, and vitamins and minerals. It just takes a little extra thought and work but vegetarians can be very healthy and are ofter healthier than meat eaters. There are different types of Vegetarians.

LACTO-OVO VEGETARIAN Eats no meat, poultry, or fish, but includes dairy products and eggs in the diet along with plant-based foods.

LACTO VEGETARIAN Excludes all animal products except dairy products. Includes all plant-based foods in the diet.

OVO VEGETARIAN Excludes all animal products except eggs. Includes all plant-based foods in the diet.

WHY PEOPLE ARE VEGETARIAN

Compassion for animals: Many people do not want to kill or harm animals. For example, Albert Schweitzer and Mahatma Gandhi extended their philosophy of compassion and non-violence towards humans to animals also.

Aesthetic considerations: Some individuals do not like the taste or appearance of meat.

Ecological reasons: Every aspect of meat production, from raising livestock to slaughterhouse operations, presents ecological questions.

It takes more land to produce protein through meat than through vegetables or grain. One acre of land produces 7.9 times more oats than beef and 9.8 times more broccoli than beef. Two- thirds of all cropland in the US, about 300 million acres, is devoted to growing feed for animals whose meat we eat. Excess nutrients — fertilizers and animal waste — washing off from these farmlands pollute waterways. Other environmental problems resulting from meat production include soil erosion, deforestation, and decreasing energy supplies.

Spiritual reasons: For example, many Seventh-day Adventists, Jain’s, and Hindus are vegetarian. Some members of the Jewish faith base their vegetarianism on Biblical laws commanding compassion for animals.

Health Reasons: A considerable body of scientific data suggests positive relationships between vegetarian diets and risk reduction for several chronic degenerative diseases and conditions, including obesity, coronary artery disease, hypertension, diabetes mellitus, and some types of cancer.

Economic considerations: Meat is often too expensive for people.

Influence of family, friends and famous people:

Did you know all these people were or are vegetarians? Leonardo Da Vinci, Albert Einstein, “Mr.Rogers,” Leo Tolstoy, George Bernard Shaw, Mahatma Gandhi, Isaac Bashevis (Singer), Sylvester Graham (inventor of graham cracker), Louisa May Alcott (raised as a vegetarian), Plato, Pythagoras, Plutarch, “Adam and Eve,” Albert Schweitzer, k.d. Lang (country-rock singer), Linnea Quigley (horror actress), Sara Gilbert (tv actress) …

COMMON VEGETARIAN FOODS

Macaroni and cheese, spaghetti, cheese pizza, eggplant Parmesan, vegetable soup, pancakes, oatmeal, grilled cheese, bean tacos, vegetable lo mein, French toast, scrambled eggs, French fries, vegetable pot pie, milk shakes, bread, yogurt, cheese lasagna, peanut butter and jelly, cottage cheese, fruit salad….etc.

SOME VEGETARIANS ALSO EAT:

Tofu, tempeh, bulgur, lentils, millet, tahini, falafal, nutritional yeast, whole wheat flour, wheat germ, sprouts, chickpeas, tamari, kale, collards, carrot juice, barley, rice cakes, carob, split peas, kidney beans, soy burgers, kiwi fruit, papaya, blintzes, curry, nut loaf, guacamole…

SOME VEGETARIAN NUTRITION

Vegetarian foods high in fat include cheeses, butter, avocado, oil, margarine, nuts, whole milk, and eggs.

Sources of calcium in a vegetarian diet include low-fat milk and dairy products, kale, collards, broccoli, Brussel sprouts, tofu, almonds, and tahini (sesame butter).

Sources of iron in a vegetarian diet include watermelon, collards, lentils, kale, oatmeal, and broccoli.

Often Vegetarians need to take a B-12 supplement. Since this vitamin is not in high supply in their diet.

Vegetarian Omega-3 Sources

The Best Fish-Free Fatty Acids

Vegetarians and vegans, like everyone else, need a source of omega-3 in their diets. Omega-3s are essential to good health.Foods that contain appreciable amounts of alpha-linolenic acid (ALA), the vegetarian omega-3:

Canola oil

English walnuts

Flax oil*

Flax seed (ground)*

Hemp beverages (hemp “milk”)

Hemp oil*

Hemp seed / hemp nut (ground)*

Olive oil

Leafy green vegetables (small amounts, but a good omega-3 to omega-6 ratio)

Pumpkin seeds

Soybeans

Soybean oil

Supplements: Non Fish Omega-3 supplements are available.

Here is a great Vegetarian Recipe:

Vegetarian Burrito

Ingredients:

1 tablespoon olive oil

1 onion, chopped

1/2 teaspoon ground cumin

1/2 teaspoon sweet paprika

1/2 teaspoon ground coriander

1 X 200g can baked beans

2 tablespoons mild taco sauce

1 X 400g can red kidney beans, drained

4 sheets large Tortillas

200 g reduced fat grated cheddar cheese

3 tomatoes, diced

1/2 cucumber, diced

1/2 iceberg lettuce, sliced finely

Method:

1. Heat oil in a non-stick fry pan and cook onion until golden. Add herbs.

2. Add baked beans, kidney beans and taco sauce and cook until thickened.

3. Place a generous spoonful of mixture on each tortilla. Cover with tomato, cucumber and lettuce. Roll up firmly, cut in half and serve.

Notes: Makes 8 Burritos

Health Benefits of Popcorn

Health Benefits of Popcorn

Often considered to be junk food, popcorn can actually be part of a healthy diet. Popcorn has a many health benefits.

Full of Fiber

Popcorn is high in fiber, an important substance for the body that encourages healthy digestion and regularity.

A Healthy Snack

When it’s not coated in butter or fattening oils, popcorn can be a very healthy replacement for potato chips and other high-calorie snacks that are often full of saturated fat.

A Whole Grain

Popcorn, like any other whole grain, diminishes the risk of heart disease and diabetes.

Easy on the Butter

Popcorn is healthiest in its butter-free, air-popped variety. Adding butter or oil can increase the level of saturated fat.

Low In Calories

Unbuttered popcorn only has about 40 calories per cup.

Endorsed as part of the USDA’s most recent Dietary Guidelines, popcorn also gets props from the National Cancer Institute, American Dental Association and American Dietetic Association, which cite it as a nutritious nosh that can help fend off diabetes and some cancers.

The Journal of the American Dietetic Association even reports that a study by the Center for Human Nutrition found that popcorn fans have a higher overall intake of fiber – 22 percent more than others – that reduces their risk for cardiovascular disease.

Popcorn even can help you whittle your waist. How? Foods rich in fiber take longer to eat, make you feel full sooner and help you resist eating other diet-busting snacks.

Popcorn’s popularity as a nutritious treat continues to grow worldwide, with the U.S. remaining the primary producer and Americans the top consumers.  More than 17 billion quarts of popped popcorn annually – or about 68 quarts per person.

And while you may think that gourmet popcorn versions are a modern phenomenon , let’s give credit where credit is due: Native Americans first sprinkled the popped kernels with herbs and spices, and the Colonists even poured milk over them and ate them for breakfast!

NEW STUDY: Popcorn Snackers Get More Whole Grains
Here’s a kernel of truth: daily popcorn snackers may be more likely to hit their quota of whole grains.  Reports a study in the Journal of the American Dietetic Association. Researchers surveyed more than 15,000 people and found that popcorn poppers consumed an average of 2.5 servings of whole grains per day; non–’corn connoisseurs got 0.7 servings (the RDA is three servings).

Nutrition And Brain Power

Do you  find yourself forgetting phone numbers, names of people you have known for years and where you put your keys?

Usually,we  blame age or even genetics for memory lapses, but the problem may be related to how we eat.

Long before we notice any physical symptoms of poor nutrition, our thinking, memory, personality and intelligence can be affected. So feeling well doesn’t necessarily mean your brain is working at its best. Here are a few tips to keep your brain healthy.

Eat breakfast. Breakfast eaters remember more, react quicker, are more creative throughout the day, make fewer mistakes and are more alert than people who skip breakfast.  The brain is a very active tissue and uses 20 to 30 percent of the calories consumed each day. Breakfast is essential for fuelling the brain after a long nights rest. A high carbohydrate breakfast is the best way to supply energy to the brain because it uses only glucose (a simple carbohydrate) for energy. High fats at breakfast can leave you feeling fatigued. The best breakfast plan is to include fiber and a small amount of protein to help you stay full for longer.

Eat a light lunch . A high-fat or high-calorie lunch (more than 1,000 calories) can leave you less alert. Although carbohydrates can help jump start your day but a lunch high in carbohydrates can actually make you sleepy and unable to focus, especially if your food choices are high in sugar. Eat whole grain carbohydrates, such as whole-wheat bread, or whole grain breads along with a small serving (about 1/2 a regular serving) of  protein. Include  a piece of fruit, and some vegetables to keep you going.

Stay away from low calorie diets. Low calorie diets can affect memory, attention span and your reaction time. The best way to lose weight is to do it gradually (no more than two pounds per week).

Include fish in your diet. Fish is low in saturated fat and a good source of omega-3 fatty acids. One kind of omega-3 fatty acid, docosahexaenoic acid or  DHA, is important for the membranes of nerve cells and helps transport nutrients into the cell. DHA also regulates compounds that affect brain function.

Eat five to seven servings of fruits and vegetables everyday. The antioxidants in fruits and vegetables help neutralize  free radicals. Free Radicals are  molecules that can damage brain cells. Vitamin C, beta-carotene, and vitamin E are a few of the antioxidants that keep the brain healthy. Good sources of vitamin C include green peppers and oranges.  Beta-carotene can be found in dark green leafy   carrots, spinach, apricots, collard greens, and cantaloupe. The best sources of vitamin E are wheat germ, almonds, and safflower oil.

Choose plenty of iron-rich foods. Iron deficiency is the most common nutrient deficiency in North America Iron deficiency affects children and men as well as women. Iron deficiency can contribute to shortened attention spans, lowered intelligence, and inability to concentrate. Iron helps transport oxygen to brain cells. A lack of oxygen can cause cell functions to slow down and stop. If you are tired, irritable, and cannot think clearly, you may want to have a blood test done to check your iron. Good iron sources include lean meats, beans, and iron-fortified cereals. To boost iron absorption, eat a high-vitamin C food along with your meal.

In addition to eating well, be sure to get plenty of rest, limit stress and be physically active everyday to boost your brainpower!

Do you include DHA in your daily diet?

What type of brain food do you eat?

The Health Risks of Fast Food

When it comes to fast food, most people eat some during the week. But for many fast it is the only source of nutrition they get. Now, we can’t really call it nutrition since there are so many health risks involved with eating fast food.

If it comes in a box, can, bag or carton, it’s processed food and that is also fast food. Fast food does not have to be from a Fast Food Restaurant. The average kitchen is loaded with Fast Food! These foods are  readily available, and,usually, of  poor quality.

Processed foods and Fast Food have been implicated in a great number of chronic diseases and health conditions that are currently plaguing the world. Below is a list of some of the dangers or eating processed and fast food.

Obesity

Diabetes

Heart Disease

Cancer

Additives such as MSG have been known to cause:

• Numbness
• Burning sensation
• Tingling
• Facial pressure or tightness
• Chest pain
• Headache
• Nausea
• Rapid heartbeat
• Drowsiness
• Weakness
• Difficulty breathing for asthmatics

Unfortunately processed foods  outweigh fresh foods at most grocery stores.

Butter Flavoring Can Cause Lung Disease: Diacetyl, is a Chemical Additive that you should be on the look out for. This chemical is the flavoring that gives microwave popcorn its buttery taste.

Diacetyl is also listed as causing the following conditions:

• Eye, mucous membrane irritation
• respiratory system irritation
• skin irritation
• Persistent cough
• Phlegm production
• Wheezing
• Dyspnea (shortness of breath)
• Unusual fatigue
• Episodes of mild fever or generalized aches
• Severe skin rashes

This chemical is also used in:

• Butter
• Cream
• Butterscotch

• Microwave popcorn and other snack foods
• Some fast foods
• Baked goods
• Syrups
• Processed cheese
• icing
• Confections
• Salad dressings
• Marinades
• Non- and low-fat dairy products
• Sour cream
• Cottage cheese

Consumers need to read the ingredients in the ingredients list on all packages. This is different to the Nutrition Facts Label.

For you health it is very important for you to switch from canned,packaged,jarred, foods and go for fresh or frozen foods.

Take the time to cook the food. If it means having one day a week where you make several meals and then freeze them , then do so if you care about your health.

Do you eat Fast Food or Processed Food?

If so why?  How often. Are you willing to make the switch to whole foods?

Weight Loss

Fad diets and quick weight loss plans are not the way to lose weight safely or effectively. The best way to lose weight is to cut back on portion size and cut back on junk food, fatty foods, fats and starchy carbs.  Plans that claim that you can lose 1 lb  of excess weight a day are not telling you the whole truth. The 1lb that you lose is water weight and not fat weight. The so called Fat Flush does not flush fat it cleans your bowels. Yes, you lose weight and your stomach goes down but it is fecal matter that you have lost. There are many types of weight to the human body. Bone weight, water weight, bowel weight, toxic weight and fat weight. In order to lose fat weight you need to change your eating habits and EXERCISE.  The easiest and safest way to lose fat weight is to keep your portion down. Follow the portions listed in the Food Guide Portion Control chart. Eat more fresh fruit and veggies and keep your starchy carbs to a minimum.  Cut your fat intake (oil, butter etc.) in half. Cut out junk food and fast food. Stop eating package processed food and use fresh or frozen. Stay away from canned fruits and veggies. There is very little nutrition in them. It is always a good idea to do a bowel cleanse before, during and after your weight loss plan. The average person has approximitly 10-20 lbs of fecal matter left in there system at the time of autopsy. Now that is a scary thought!  As far as exercise goes, you don’t need to go ma, just take a brisk 15-20 minute walk everyday or take up swimming or do an in home walking program or park at the end of the lot and walk the extra distance to the store or take the stairs instead of the elevator. In the nice weather go hiking. After you have lost the weight, continue to exercise and watch your portion sizes. Stick to the proper portion sizes for someone your size and age. Everyone should follow a low fat diet anyway. But don’t cut fats out totally. Your body needs fats to function properly. Children should not be on a fat reduced diet unless they are overweight. Don’t let them have huge amounts of fats but instead of restricting their fat intake, get them moving. Children should be active. Don’t skip breakfast or any meal for that matter. You will eat twice as much at the next meal if you do. Keep alcohol down to a minimum. There are a lot of calories in a small glass of beer or wine.

What is your experience with weight loss?

Have you tried fad diets? Did it work in the long term?

Chemicals in Food

Most people just buy food at the grocery store and don’t think about what they are paying for. The majority of the food in the store is either sprayed with something or has a lot of added chemicals.Packaged food is one of the worst for this. Have you ever really read the ingredients? I am not talking about the Food Facts Lable or Nutrition Facts Lable….I am talking about the actual ingredients. It is very scarry! If an item has more than 5 ingredients you had better think twice about buying it. (unless it is an all natural certified organic product) Don’t think that the big food companies care about your health….they don’t! They care about the $ they bring in. Sure it may taste good and the nutrition label says it is okay. Don’t be fooled. It is the ingredients that really count. Below is a list of some of the chemicals/additives in our food. This is a short list ,there are a great many more. I believe that it is best to buy fresh organic food whenever possible. If you don’t buy organic buy a good veggie wash (most health food stores have it) and wash everything in it. Make sure that it is made from all natural organic ingredients.

Propyl Gallate

This preservative, used to prevent fats and oils from spoiling, might cause cancer. It’s used in vegetable oil, meat products, potato sticks, chicken soup base and chewing gum, and is often used with BHA and BHT (see below).

BHA and BHT

Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are used similarly to propyl gallate — to keep fats and oils from going rancid. Used commonly in cereals, chewing gum, vegetable oil and potato chips (and also in some food packaging to preserve freshness), these additives have been found by some studies to cause cancer in rats. If a brand you commonly buy uses these additives, look for a different variety, as not all manufacturers use these preservatives.

Potassium Bromate

This additive is used in breads and rolls to increase the volume and produce a fine crumb structure. Although most bromate breaks down into bromide, which is harmless, the bromate that does remain causes cancer in animals. Bromate has been banned throughout the world, except for in the United States and Japan. In California, a cancer warning would likely be required if it were used, which is why it is rarely used in that state.

Monosodium glutamate (MSG)

MSG is used as a flavor enhancer in many packaged foods, including soups, salad dressings, sausages, hot dogs, canned tuna, potato chips and many more. According to Dr. Russell Blaylock, an author and neurosurgeon, there is a link between sudden cardiac death, particularly in athletes, and excitotoxic damage caused by food additives like MSG and artificial sweeteners. Excitotoxins are, according to Dr. Blaylock, “A group of excitatory amino acids that can cause sensitive neurons to die.”

Many consumers have also personally experienced the ill effects of MSG, which leave them with a headache, nausea or vomiting after eating MSG-containing foods.

Aspartame (Equal, NutraSweet)

This artificial sweetener is found in Equal and NutraSweet, along with products that contain them (diet sodas and other low-cal and diet foods). This sweetener has been found to cause brain tumors in rats as far back as the 1970s, however a more recent study in 2005 found that even small doses increase the incidence of lymphomas and leukemia in rats, along with brain tumors.

People who are sensitive to aspartame may also suffer from headaches, dizziness and hallucinations after consuming it.

Acesulfame-K

Acesulfame-K is an artificial sweetener that’s about 200 times sweeter than sugar. It’s used in baked goods, chewing gum, gelatin desserts and soft drinks. Two rat studies have found that this substance may cause cancer, and other studies to reliably prove this additive’s safety have not been conducted. Acesulfame-K also breaks down into acetoacetamide, which has been found to affect the thyroid in rats, rabbits and dogs.

Olestra

Olestra is a fat substitute used in crackers and potato chips, marketed under the brand name Olean. This synthetic fat is not absorbed by the body (instead it goes right through it), so it can cause diarrhea, loose stools, abdominal cramps and flatulence , along with other effects. Further, olestra reduces the body’s ability to absorb beneficial fat-soluble nutrients, including lycopene, lutein and beta-carotene.

Sodium Nitrite (Sodium Nitrate)

Sodium nitrite (or sodium nitrate) is used as a preservative, coloring and flavoring in bacon, ham, hot dogs, luncheon meats, corned beef, smoked fish and other processed meats. These additives can lead to the formation of cancer-causing chemicals called nitrosamines.

Some studies have found a link between consuming cured meats and nitrite and cancer in humans.

Hydrogenated Vegetable Oil

The process used to make hydrogenated vegetable oil (or partially hydrogenated vegetable oil) creates trans fats which promote heart disease and diabetes. The Institute of Medicine has advised that consumers should eat as little trans fat as possible. You should avoid anything with these ingredients on the label, which includes some margarine, vegetable shortening, crackers, cookies, baked goods, salad dressings, bread and more. It’s used because it reduces cost and increases the shelf life and flavor stability of foods.

Blue 1 and Blue 2

Blue 1, used to color candy, beverages and baked goods, may cause cancer. Blue 2, found in pet food, candy and beverages, has caused brain tumors in mice.

Red 3

This food coloring is used in cherries (in fruit cocktails), baked goods and candy. It causes thyroid tumors in rats, and may cause them in humans as well.

Yellow 6

As the third most often used food coloring, yellow 6 is found in many products, including backed goods, candy, gelatin and sausages. It has been found to cause adrenal gland and kidney tumors, and contains small amounts of many carcinogens.

Like diet soda? The aspartame that’s used to sweeten it increases lymphomas, leukemia and brain tumors in rats — even in small doses.

It would be a good idea for everyone that shops for food to go on-line and find out about dangerous food additives. It only takes a few minutes and it might save your health.

Do you buy processed foods?  Which ones?