Humble Pie and Other Health Foods

I meant for my previous post on food to set the scene for my being able to encourage and uplift other parents in their efforts to make healthy choices for their kids. Instead I think I focused more on defending my own family's choices than extending the offer of support to other parents, so let's see if I can get it right this time. What I really want is to be able to help make someone else's journey into learning about 'health food' and changing shopping patterns a little less intimidating and unpleasant than mine has been. I hope you will give me another chance to try.

As I started off in my previous post, I am an expert in nothing and you should not listen to anything I say. I encourage you to always investigate and evaluate my sources and information for yourself. Only you can decide how valuable and trustworthy my sources and information will be to you and I respect everyone's right to come to their own conclusions.

Where To Start?

I think a lot of parents probably feel like if they start learning about toxins in the environment, they will start worrying about everything and will drive themselves crazy. Well....you will. It is literally impossible to avoid exposure to every single toxin out there and it will do you no good to worry about it endlessly. But there are some toxins we can avoid and one of the easiest ways to avoid them is by eating fewer processed and chemically treated foods. 

Where we do not always have control over things like the quality of the air we breathe and toxins in our water, we do have control over the things we actively put into our bodies. As parents this means we have many opportunities to protect our kids from environmental toxins through providing them with the best diet we can manage.

Setting Realistic Goals at the Grocery Store

Making healthier choices doesn't have to mean going ALL organic or avoiding ALL processed foods. Even if you only buy one organic produce item on your next trip to the grocery store, you are still doing some good.

A non-profit organization called the Environmental Working Group (EWG) puts out an annual list of the top produce items consumers should buy 'organic' called the "Dirty Dozen." This list reflects the top 12 foods with the highest levels of pesticide residues if not purchased 'organic'. Produce items the EWG suggests you buy organic include:

• Apples 
• Strawberries 
• Grapes 
• Celery 
• Peaches 
• Spinach 
• Sweet bell peppers 
• Imported nectarines 
• Cucumbers 
• Cherry tomatoes 
• Imported snap peas 
• Potatoes

If your family already buys some of these items regularly, the knowledge that you can reduce pesticide exposure by buying these products 'organic' should be very encouraging. I didn't know about this list when I first started buying organic food. I just went into the store thinking I was going to be able to buy everything 'organic' and then walked out feeling like a total failure. This does not have to be YOUR experience too! The EWG claims that buying just these 12 items 'organic' can reduce pesticide exposure by up to 80%! Eighty percent! That is a huge difference made by making just a few simple changes.

Of the 12 items on this list, I have had success in finding many of them at our local Giant. From my experience, they carry organic apples, strawberries (inconsistently), grapes, celery, spinach, cucumbers and potatoes (and possibly some others on the list that our family doesn't typically eat). Finding these items amongst the regular produce can be a bit of a challenge until you become familiar with their locations (and even then, they tend to change things around periodically) but do not be like me and be too proud to ask someone for help. It took me over a year to find the organic apples. A YEAR!

The EWG also puts out a "Clean Fifteen" list of the foods that you can probably safely buy without an organic label. These foods are known to retain the lowest amount of pesticide residues. The "Clean Fifteen" include:

• Avocados 
• Sweet corn. Believe it or not, sweet corn (not to be confused with the much more pervasive field corn) is generally low or even free of pesticides
• Pineapples
• Cabbage
• Frozen sweet peas 
• Onions
• Asparagus 
• Mangoes 
• Papayas 
• Kiwis 
• Eggplant 
• Grapefruit 
• Cantaloupe 
• Cauliflower 
• Sweet potatoes

The EWG also provides a list of all common produce items and their relative rank in levels of residual pesticides here. If you can't find or can't afford to buy certain produce items 'organic' but still want to try to avoid pesticide exposure as much as possible, this list can be a guide for you in determining which foods are safest for your family.

Another easy way to avoid toxins through diet is to buy organic (or organic raw) milk and dairy products. Recombinant Bovine Growth Hormone (rBGH/rBST) is given to commercial dairy cows to increase milk production and has been linked to breast, prostate and colon cancers. I think some dairy products will even have a separate label indicating that it contains no rBGH/rBST and I don't think all products that make this claim are necessarily labeled organic. If it's not labeled organic though, you can't be sure that the cows are fed all organic foods which may or may not affect the nutrient value of the product.

Unfortunately, I don't have a lot of advice for where to find these products in regular grocery stores. I know Giant has some selection of organic milk and dairy products but the range is minimal and I do not know much about the brands they carry.

Consider Supporting a Local Family Farm, Co-Op or 'Health Food' Store

Fortunately, there are local farms and health food stores that offer organic and raw milk and dairy. Our family gets our milk (and some other dairy products) directly from an "all grass-based farm" which means all of their animals are raised on pasture. This means their cows' primary diet is grass and they are only minimally supplemented with 100% organic feed that the farm produces on site. All of their dairy products are also raw which means they have not been pasteurized. Yikes! A lot of people have reservations about consuming raw dairy products but if you're interested in learning more about the risks and benefits, look here.

Our family has been consuming raw dairy for over 3 years from the same farm without incident. While our anecdotal experience alone might not be enough to quell your fears, I recommend researching the health benefits of properly produced raw dairy products versus commercial dairy. If you find yourself interested in trying raw dairy, I might be able to give you some advice on where to find a reliable source depending on where you live. 

Speaking of cows and farming practices, here is what I know: The majority of U.S. farmed cattle (two thirds) are routinely given antibiotics and the aforementioned rBGH/rBST hormones to make the processing of the animal and its products as efficient as possible. Use of the rBGH/rBST hormones almost inevitably leads to various infections of the cows udders and mastitis, which prompts the indiscriminate use of antibiotics on cows in order to fight these infections. These infections also often cause blood and pus to bleed into the cows milk, making the pasteurization process an absolute MUST if you don't want to drink 'sick' milk. The unnatural (grain) diets commercial dairy cows are fed also contribute to the development of infections and illness in the animal which further propels antibiotic use.

The best sources of dairy and beef are from healthy, organically farmed, pastured (grass-fed) cows. You can learn more about the benefits of grass-fed versus grain-fed cows here. I have seen a small selection of grass-fed beef at Giant but the prices are pretty painful. In general, you can expect to pay quite a bit more per pound for grass-fed beef (between 5-15 dollars a pound depending on which cut you want) but Giant's prices are exceptionally outrageous. Probably because of the extra expenses the brands who provide the beef go through to have their product packaged and sent to the store. I think many of the grass-fed beef products available in grocery stores are imported from other countries so it isn't surprising that they are so expensive. If you ever get out to Wegman's however, I have seen it there for $5.20 a lb when you buy a 3 lb pack of ground beef. This is the only place (other than the family farm we shop at) that I have seen a reasonable price on grass-fed beef.

Say 'NO' to GMOs (Genetically Modified Organisms)
I recommend avoiding genetically modified (GM) foods as much as possible. This is probably the most difficult of all, considering that GM foods account for between 70-90% of the foods in grocery stores. Genetically modified organisms (GMOs) in food have been shown to cause organ damage, gastrointestinal and immune system disorders, accelerated aging, and infertility. Many GMOs are developed for the express purpose of granting the crop tolerance to the popular pesticides and herbicides used by commercial growers. This means that you can expect most GM foods to contain some level of residual toxins.

Even worse, GMO farming practices increase the use of pesticides and herbicides! This is because over time, weeds and pests adapt to current pesticide and herbicide formulations which prompts the use of greater and greater concentrations and in some cases the necessity of developing a new chemical altogether. Seriously scary stuff and it has many dangerous implications for not just human health but the health of our environment and the sustainability of organic farming methods.

Genetically modified organisms are currently not required by the FDA to be labeled so it is sometimes impossible to know whether or not a product uses GM ingredients. The best way to ensure a product is free of GM ingredients is to make sure it has the USDA Organic label. Foods with the USDA Organic label prohibit the use of chemical/synthetic fertilizers, pesticides, antibiotics, synthetic hormones, GMOs and all aspects of GMO farming.

More recently, the NON GMO Project label was developed to prohibit GMOs and performs mandatory checks for GMOs at multiple levels of production. The NON GMO Project label does not however, guarantee that chemicals, pesticides, hormones and antibiotics have not been used in the food's production. 

When you look at the chart below you can see that the NON GMO Project label doesn't give you much more than the USDA Organic label already ensures. I think the point of the NON GMO Project is to offer food manufacturers a way to provide consumers with extra assurance that their products are being tested for GMOs at all levels of production. The NON GMO Project label alone is not very comforting to me personally as it still leaves room for all of the above chemicals to have been to used in the production of the food.

Giant in Carlisle has a pretty decent 'organic foods' section so you won't feel like a total dumb-dumb when looking for things like organic breads, cereals, packaged soups, etc. There's even a small freezer section where you can find some of the familiar comfort foods you like in their (sometimes less tasty) 'organic' forms. The prices can be a little steep for some of these things so you may want to focus more on fresh organic foods as changing those purchases alone can significantly reduce pesticide exposure.

Fluorescent Blue Things Are Not Food

Last but not least to avoid are artificial food dyes. This is my least favorite to deal with in person and even my least favorite to write about now. Partly because it makes me so angry that major food producers work so hard to tempt our kids with bright and exciting colored foods. Food colors that do not exist in nature and many of which are known to be carcinogenic, cause chromosomal damage and all sorts of auto-immune and neuro-behavioral problems. I just get so angry that some of these products are even allowed to be called 'food' and that they are aggressively marketed towards our most innocent and vulnerable population: Our children.

Click on the infographic below and pay close attention to Red #4 and Yellow #5. Look at how many of these dyes are banned in other countries and notice that "Kelloggs" and "Kraft", two of America's largest food manufacturers NO LONGER USE ARTIFICIAL DYES IN THEIR UK PRODUCTS!

And now go ahead and cry for a few minutes as you reflect on why companies like Kellogg's and Kraft think it's okay to poison kids in America but not in the UK. And then realize that neither one cares about who they poison, they just want your money. This one gets me pretty furious. The fact that this stuff is allowed to be given to children in America, children whose bodies and brains are not fully developed and are especially vulnerable to these chemical threats is one of the most insidiously immoral things I can think of.

So Now What?

As parents, instead of giving into a sense of futility about all of the environmental factors we can't control, I think we should all feel empowered by knowing that some little changes in diet can go a long way in ensuring better health for our kids. And it doesn't have to be the seemingly overwhelming and impossible task that it sometimes feels like. Making a positive impact on your kid's health can be as simple as buying a few more organic products at the grocery store or it can be as complicated as diving through time and space to intercept a candy bar before it enters your 3 year old's mouth. You probably won't want to be as weird about it as me, though.

I hope at least one person finds some of this information helpful ♥ Thanks for reading.

References:

http://www.ewg.org/foodnews/list.php

http://www.ewg.org/enviroblog/2014/04/corn

http://animalrights.about.com/od/animalsusedforfood/f/AntibioticsrGBH.htm

http://articles.mercola.com/sites/articles/archive/2012/04/15/inhumane-treatment-on-dairy-cows.aspx

http://higherperspective.com/2014/09/grainfed-grassfed-beef.html?utm_source=MAM

http://www.responsibletechnology.org/10-Reasons-to-Avoid-GMOs

http://www.nongmoproject.org/product-verification/faqs/

http://www.bostonorganics.com/wordpress/2013/10/24/avoid-gmos-the-difference-between-organic-and-non-gmo-labels/

http://www.special-education-degree.net/food-dyes/

Reflections on Food, Health and Being the 'Weird' Parents

Before getting to the meat of this entry (no pun intended), I want to first make it clear that I am by no means an expert on the topics of food, health or nutrition. I do not have any fancy degrees or certifications declaring me knowledgeable on these topics and you should not believe anything I have to say about them. Instead, I encourage all parents to look into these matters for themselves and make the decisions they feel are in the best interest of their families.
 
On Being the 'Weird' Parents and Handling Criticism

As many people know, my husband and I have always been very particular about our kid's diet. We are the 'weird' parents who are known to pack 'special' food for our kid when traveling, and at restaurants, family gatherings and parties. We are the 'crazy' parents who have been known to intercept the unidentified ice-cream bar, the chocolate chip cookie and the piece of candy from entering our kid's mouth at a family get-together. Yes, we are those weirdos. 

We have also been called hypocritical for occasionally following different dietary standards ourselves, than the much stricter standards we have for our son. I understand the confused and sometimes judgmental reactions we receive. I will even admit that our parenting philosophy regarding food is sometimes hypocritical. But I think sometimes onlookers fail to consider that in some areas, perhaps there is good reasoning behind having different standards for children and adults. Almost all parents will at some point run into an area where they seem to have a double standard between what they do themselves and what they find appropriate for their children. Almost all parents are in some sense or another, hypocrites. I believe many of the differences in standards we tend to have for children and adults are born out of a natural human tendency to regard the care and protection of children as much more important than that of adults and in general, I think this is a good thing.

For example, most parents wouldn't allow their child to consume an alcoholic beverage, a cigarette or other known hazardous substance before the child is old enough to intelligently weigh the risks and benefits of these substances for themselves. Why then, should hazardous chemicals in foods be treated any differently? In my opinion they shouldn't be. The World Health Organization (WHO) seems to (at least in part) agree with me-

As a 2008 WHO presentation entitled, "Children Are Not Little Adults" explains, 

"All children deserve the right to grow up in a healthy environment where they can reach their full potential as citizens of the world. Sustainable development has at its core healthy children. Health is much more than mere absence of illness. It is the responsibility of today’s adults to identify hazards and conditions that impair children’s ability to grow and mature safely and in good health.

We now recognize that children, including the embryo, fetus, infant and all life stages until the completion of adolescence, are often at a different and increased risk from environmental hazards from that of adults, for reasons that can be divided into four major categories.

1. Children often have different, and sometimes unique, exposures to environmental hazards from those of adults.

2. Due to their dynamic developmental physiology children are often subjected to higher exposures to pollutants found in air, water and food. These exposures may be handled quite differently by an immature set of systems to the way they are dealt with in adults. Furthermore, the developmental component of a child’s physiology is changing: maturing, differentiating and growing in phases known as "developmental windows". These "critical windows of vulnerability" have no parallel in adult physiology and create unique risks for children exposed to hazards that can alter normal function and structure.

3. Children have a longer life expectancy. Therefore they have longer to manifest a disease with a long latency period, and longer to live with toxic damage. 

4. Finally, children are politically powerless; they are defenceless. With no political standing of their own, they must rely on adults to protect them from toxic environmental agents."

This being the case, I pray to God that Nature will have mercy on my developing baby in spite of my occasional weakness for a soda and pizza during my pregnancy so far...

When it comes to my kid's diet, my (imperfect) philosophy is this:

Where I as an adult can intelligently weigh the risks and benefits of what I put into my body, my 3 year old is not capable of doing the same for himself. Therefore it is my responsibility as a parent to make these choices for him according to what I believe is in his best interest. Would it be ideal if parents never did or ate anything that they would not also choose for their kid/s? Sure. Am I a hypocrite for sometimes indulging in foods that I do not allow my kid to eat? Yes. But on the whole, the foods my family has in common far outnumber the foods that we don’t. To the extent that our family is financially and practically able (barring occasional lapses in personal willpower) we all eat organic foods, pastured meat and dairy products and try to limit processed foods. And YES, occasionally we are hypocrites. I think most parents would be lying if they claimed that they've never fallen into this category at one time or another.

On Becoming a New Mom and Learning About Health and Diet

When our son was first born, I didn’t know the first thing about proper nutrition for an adult, let alone for a child. The only thing I knew was that breast milk was supposed to be better than formula due mostly to the passage of antibodies, immune-boosters and essential enzymes to the baby’s system. I later learned that for these same reasons, breast milk is more healthful than formula even in spite of a mother’s poor diet, and that the immune-boosting properties of breast milk can have long-lasting positive health effects for a child well into his/her adulthood. So I had about 6 months of exclusive breastfeeding to do my research and figure out what in the world I was going to feed this kid once we started introducing solid foods.

During that time I did a lot of research and reading but to be honest, many times I found myself not understanding what I had read, not knowing how to interpret certain information or which sources to trust. I often became so frustrated and overwhelmed by conflicting information and mixed consensus that I wanted to just throw my hands up in the air and let my kid eat whatever he wanted. But instead of giving up altogether, when I became too frustrated I would take a break from reading and try to decide which health tips I had read about that seemed to make the most logical sense and seemed feasible for me to accomplish with my limited knowledge. Luckily I also had the full support of my husband and together we were able to come away with a basic set of dietary tenets for our son that we felt were most critical.

   

First we decided on only organic fruits and vegetables. During my research I learned that the extensive body of research on organic versus conventional produce overwhelmingly indicates that organic produce contains higher levels of antioxidants, lower levels of pesticides and lower levels of toxic metals that accumulate in the body and contribute to disease.

According to a 2004 report by Pesticide Action Network, North America (PANNA), "Many U.S. residents carry toxic pesticides in their bodies above government assessed "acceptable" levels." Of 9,282 people tested nationwide by the Center for Disease Control and Prevention (CDC), PANNA researchers found that 100 percent had pesticides in their blood and urine, indicating that "government and industry have failed to safeguard public health from pesticide exposures." Kristin Schafer, lead author of the 2004 PANNA report stated that, "The average person in this group carried a toxic cocktail of 13 of the 23 pesticides we analyzed."

The report further states that, "While the government develops safety levels for each chemical separately, this study shows that in the real world we are exposed to multiple chemicals simultaneously," explained Margaret Reeves, of PANNA. "The synergistic effects of multiple exposures are unknown, but a growing body of research suggests that even at very low levels, the combination of these chemicals can be harmful to our health."

Our next tenet was to aim for a diet rich in high quality fats, proteins and vegetables, while keeping grains and sugars to a minimum. The Weston A. Price Foundation (a non-profit charity that promotes nutrition education, based on the field research of the late Dr. Weston A. Price) recommends a rethinking of current USDA dietary guidelines citing that these guidelines "are based on the flawed notion that cholesterol and saturated fat are unhealthy. They are unrealistic, unworkable, unscientific and impractical; they have resulted in widespread nutrient deficiencies and contributed to a proliferation of obesity and degenerative disease, including problems with growth, behavior and learning in children."

The following outline shows the foundation's suggested replacement dietary guidelines:

"The Weston A. Price Foundation strongly urges the USDA Dietary Guidelines committee to scrap the food pyramid and replace it with the following Healthy 4 Life guidelines, based on four groups of whole foods.

Every day, eat high quality, whole foods to provide an abundance of nutrients, chosen from each of the following four groups:

1. Animal foods: meat and organ meats, poultry, and eggs from pastured animals; fish and shellfish; whole raw cheese, milk and other dairy products from pastured animals; and broth made from animal bones.
2. Grains, legumes and nuts: whole-grain baked goods, breakfast porridges, whole grain rice; beans and lentils; peanuts, cashews and nuts, properly prepared to improve digestibility.
3. Fruits and Vegetables: preferably fresh or frozen, preferably locally grown, either raw, cooked or in soups and stews, and also as lacto-fermented condiments.
4. Fats and Oils: unrefined saturated and monounsaturated fats including butter, lard, tallow and other animal fats; palm oil and coconut oil; olive oil; cod liver oil for vitamins A and D.

Avoid: foods containing refined sweeteners such as candies, sodas, cookies, cakes etc.; white flour products such as pasta and white bread; processed foods; modern soy foods; polyunsaturated and partially hydrogenated vegetable oils and fried foods."

Additionally, Dr. William Coda Martin explains that refined sugar meets the definition of a poison, saying “Sugar is worse than nothing because it drains and leaches the body of precious vitamins and minerals through the demand its digestion, detoxification and elimination makes upon one's entire system.” (Sugar Blues, © 1975 by William Dufty).

With the combined knowledge that children's systems are more vulnerable and more adversely impacted by environmental toxins than adult's, the unacceptable levels of pesticides and toxic chemicals in the average American's bloodstream and the Weston A. Price Foundation's Dietary Guidelines for optimal health, my husband and I developed our seemingly odd approach to our son's diet and thus became the 'weird' parents we are today. 

A Strange New Grocery Store

I remember the first time I went shopping for organic food by myself. It was one of the most uncomfortable and humbling experiences of my life. I had done all the research and reading and now I was ready to enter the grocery store with an enlightened new perspective! Except I couldn't find anything I was looking for...

I walked down the same aisles again and again and again to the point where I was on the verge of tears. I looked and looked for the organic labels in the produce section but I wasn't finding them. I knew that my regular grocery store was known for offering a selection of organic produce so it had to be that I was just too dumb to find and read labels properly. I was too embarrassed to ask a store associate to help me so I entered the checkout with barely anything in my cart and cried the whole way home. No joke. It was a nightmare.

When my son was just 6 months old, my family took a trip to visit my in-laws in California. Being that my mother-in-law is very knowledgeable and familiar with buying organic foods, I learned a lot just from shopping alongside her. Many of the stores she shopped at carried exclusively organic and/or local produce but some were just regular grocery stores where you still had to look very carefully at everything. Becoming more familiar with organic labels and learning more from her about what ingredients to look for and which to avoid went a long way in building my grocery-shopping confidence and over time, grocery shopping became easier. That said, I do not envy the situations of parents without available supports and resources in this area. I know exactly how intimidating the process can be when faced all alone and I know how stupid it makes you feel when you fail miserably at the very basic first step of FINDING THE ORGANIC FOOD!

Supporting and Encouraging Each Other as Parents

Because so many of our responsibilities as parents are daunting and our choices full of virtual unknowns, we need to do our best to try to support and encourage one another. For the most part I believe every parent does his or her personal best to make what they believe are the best choices for their kid/s. No parent ever does this perfectly and I am certainly no exception but I think there is a basic truth across all parents no matter what their philosophy, and that is that we all care, we all weigh risks versus benefits and we all want the best for our kids. The way each individual family works to achieve these goals will look a little (or a lot) different from one family to the next but we all have the same concerns and the same goal: Building a good life for our kids. I think this means that we all need to give each other the benefit of doubt, cut each other some slack and stop with the harsh judgments and criticisms. It is okay to disagree with or question the parental approaches of others, but ultimately we should remember that we are all doing the best we can the best way we know how to do. We ought to simply support one another and encourage each other to keep learning, to keep educating ourselves, to share new information and tips (not criticisms) openly with other parents and to collectively work to do the very best we can for our kids.

Thanks for reading ♥

References:

http://www.who.int/ceh/capacity/Children_are_not_little_adults.pdf

http://www.askdrsears.com/topics/feeding-eating/breastfeeding/why-breast-is-best/how-human-milk-protects-babies-illness

http://www.theepochtimes.com/n3/858156-organic-food-contains-up-to-60-percent-more-antioxidants/ 

http://www.organicconsumers.org/foodsafety/residues052404.cfm 

http://www.westonaprice.org/ 

http://www.westonaprice.org/health-topics/abcs-of-nutrition/comments-on-the-usda-dietary-guidelines/ 

http://www.globalhealingcenter.com/sugar-problem/refined-sugar-the-sweetest-poison-of-all