Simplifying Label Reading

Eating healthy... as simple as it should be, it's often quite the opposite!

During my "Coming Clean" series, I confirmed something I had already known for quite some time: Choosing truly healthy options can be very confusing to the average shopper.

Companies today know that many consumers are interested in healthy eating. Sadly, many of them are cashing in on that knowledge by splashing misleading phrases on labels and packaging. It's not uncommon to see the terms "All Natural", "Heart Healthy", or "Low Calorie" accentuated on products that aren't, in fact, what they say they are.

I've know lots of smart people who consider their diet to be "clean", but have pantries full of foods with scary ingredients. I feel fortunate to be married to someone in the holistic health field who can help me navigate the often murky waters of maintaining a healthful diet. But not everyone has access to that type of information daily.

So, how does the well-meaning eater get past all the jargon and make the best choice?

Today, my friends over at Healthline.com are sharing a guide to avoiding all the gunk! Read on for some great information about ingredients to avoid, tricky phrasing, and how to outsmart good marketing.

Your body will thank you!

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Reading labels is becoming increasingly difficult when it comes to determining hidden sugars, fats and additives that are undesirable.

Identifying Hidden Sugars

There are sugars such as fructose and lactose that occur naturally in fruit and milk but there are also added syrups and sugars in foods that are put in while it is being processed. The sugar is added if there are no fruit or milk ingredients. There are words that indicate added sugar:

● Corn sweetener, high fructose corn syrup or corn syrup
● Dextrose
● Fruit juice concentrates
● Lactose, sucrose, maltose
● Maltose
● Malt syrup
● Molasses
● Cane juice or syrup
● As a general rule it is sugar if an ingredient ends in “ose”

Trans
Trans fats have been shown to have the potential to do more damage to the arteries than saturated fat. The primary source of these fats is partially hydrogenated oils.

Artificial Coloring
There are potential health risks associated with additives such as artificial coloring and there is no nutrient value added to the food with them. These are easily identified by the color name such as Red 40, which is used to identify them on the label.

Chemical Preservatives
Sodium Nitrite and Sodium Nitrate are put in meats as a way to preserve them. According to studies, the risk of cancer could be increased and medications interacted with resulting in damage.

P.S. I'm pretty sure this brand really IS all natural! Just wanted to show a packaging example. :)

All Natural
There is no legal definition when it comes to using the word natural on labels. There is no definition for the derivatives either but the terms can be used for things that do not have synthetic substances, artificial flavors or colors in them. There have been cases where genetically altered ingredients have been used in corn and vegetable oils.

Less Fat
The term less fat does not mean that the food is fat free or even low fat; it simply means that the product has less fat than the original product contains.

Artificial Flavorings
Some labels have “vanilla flavoring” listed in the ingredients.  A synthetically created vanillin, possibly created from derivatives of coal tar, is used when these words are found on the label. Labels were not updated when the substitutions began by manufactures because of a shortage of vanilla. The substitute is cheaper to create.

Whole Grains
The term is confusing with variations on the label such as “made with” and “contains” being used as qualifiers.

Claims such as “lowering cholesterol” have been changed to “may lower cholesterol” since there was no scientific evidence to back up the claim. There was a fear that the condition would go untreated by those eating the products.

When it comes to simplifying label reading it is important to educate yourself about the various terms used for sugars, fats and additives that have the potential to be harmful. Saturated fats should not be increased in an effort to avoid trans fats. Everything should be taken into consideration, especially allergies as labels containing common allergies such as milk and peanuts do not always list them under an allergy warning.

Tammy Mahan is a freelance writer who enjoys sharing her health related knowledge with Healthline.com.

Prep Praises: NatureBox {and a Giveaway!}

Whew... well, we're back from a weekend in Gainesville celebrating a Gator victory. {Woohoo!} You must be wondering how we're still fitting into our clothes around here after all of the birthday-celebrating, tailgate-cooking, cocktail-sipping fun I've been posting about lately.

So am I.

You're probably sick of hearing {reading?} me say this, but truly... it's all about balance. Though I'd like to say that we stick to a 90/10 ratio of healthy & wholesome versus decadent & splurge-worthy, once September comes around it's more like 70/30 until the New Year. Just telling it like it is.

During the times when I'm {trying to be} good, it's always nice to have go-to snacks that make choosing smarter foods easier and excite me as much as indulgent nibbles. {Especially since the average American gets 25% of their calories from snacking! Sounds like a "make-or-break" category to me!}

A while back, I was contacted by a company called NatureBox to see if I'd be interested in trying out their product. As much as I love testing out new goodies, I'm usually pretty picky about the kinds of foods I allow into our pantry... especially because so many companies find a way to sneak artificial colors, preservatives, and other not-so-good stuff into foods that would otherwise be ok.

After doing a little research and  reading about NatureBox's mission, I decided that I'd give it a try.

My NatureBox arrived filled with a cornucopia of delicious, nutritious goodies {as promised!}: Umami Roasted Nuts, Pistachio Power Clusters, Apple Orchards Granola, Toasted Sesame Stix, and Big Island Pineapple.

 

I've got to tell you, the only thing I did not like about my NatureBox was trying to keep Steve {my health-conscious hubby} from busting into the packaging and eating everything before I got a chance to check it out and take pics! I'm happy to report that he and I both enjoyed snacking on everything {his favorite was the dried pineapple slices, mine was a toss up between the granola and the Power Clusters!}.

Here are some things I loved about NatureBox:

• The packaging. It feels like a present. :) Each goody was individually packaged in a resealable pouch, too, for convenient, portable snacking and freshness. {Plus, I'm not going to lie, I sort of live by this.}
• They promise wholesome, high quality ingredients with no high fructose corn syrup, partially hydrogenated oils, trans fats, artificial sweeteners, artificial flavors, or artificial colors. Score!
• For each NatureBox purchased, they donate one meal to feed hungry children in America. Love it. 
• You get 4-6 carefully chosen snacks in each box for $19.95/month... less than you'd spend on wholesome goodies at some health food stores, and you don't even have to put real pants on and go to the store to get them. {You can also cancel your subscription whenever you want.}

I thought those NatureBox people seemed pretty cool. And guess what? They're pretty generous, too! They're letting me share a promo code for 25% off your first month subscription for the month-to-month option if you decide to give them a try! Just type in APPLE25 in the promo code box when you check out.

Guess what else? They're giving one you a chance to win a NatureBox sample of your very own! Who doesn't love a {delicious & healthy} freebie?

Check out the RaffleCopter box below to enter... and if you win, will you promise to tell me what you get in your NatureBox?? The curiosity might just drive me mad! :) Good luck and happy snacking!

a Rafflecopter giveaway

P.S. I'll be posting a recipe that uses one of my favorite NatureBox snacks later today on The Kitchen Prep's Facebook page... be sure to stop by & check it out!


*Contest Terms & Conditions*

- This giveaway is open to USA residents only starting on Monday, October 8, 2012 and ends Sunday, October 14, 2012 at 12:01 pm EST.
- One winner will be chosen via Rafflecopter. Winner will be announced on the blog and on Facebook on Monday, 10/15/2012.
- Winner will be responsible for providing Name, Email, and mailing address for receipt of prize.
- Winner will have until Wednesday, October 17, 2012 to claim the prize or another winner will be chosen.
- The winner will receive a different NatureBox than the one reviewed in this post (items are chosen monthly by the NatureBox company)
- NatureBox is only able to ship to US addresses
- At this time, NatureBox is unable to customize boxes for specific dietary needs, allergies or personal preferences.

*Dislosure: I received a NatureBox sample box to review, but I was not compensated for this post. The opinions I share with you are all my own. :)

Oh, Paula...

Source

Well, it's time to get all serious on you. {Hey, you in the back, please stop giving your neighbor bunny ears.}

I know, I know. You came here for cake, not for a lecture. But bear with me since this relates to our favorite topic around here: yummy food.

As I'm sure you've probably heard, Ms. Paula made a big announcement last week that has really set off an interesting reaction from the masses. She shared publicly that, three years ago, she was diagnosed with Type 2 diabetes.

Now, I have to tell you that I actually am quite fond of Paula Deen. She is loveable. She is flawed. She is real. She seems like the type you'd want to be around for a good laugh or a great buttermilk biscuit. Like a sweet, nutty Aunt or neighbor that knows exactly how to cheer you up.

That said, I also realize that the food she has built her multi-million dollar industry upon leaves a lot to be desired in the nutritional department. She turns the food pyramid upside down on it's head and suggests creamed corn and fried okra count as healthy vegetables. {I wish they did, too, friends.}

But let's be real. We know that the woman cannot possibly believe that. We know that throughout the years, there's a good chance that she has been advised and counseled on her personal eating habits and has quite possibly been given access to professionals that help direct her in not keeling over live and in person on the set, with a stick of butter in her hand. {That might drop ratings, huh?}

Source

So, why are people freaking out about her so-called "dishonesty"? Is it because she should have come clean about the true effect of years spent eating Southern fare?  Is it because she is now profiting from being the spokesperson for a pharmaceutical company that sells diabetes medication? Would her honesty really have stopped anyone from making poor food choices? We have known for years that junk food = unhealthiness = medication unless you commit to change. Yet, obesity in our nation is still at an all time high.

The expectation for her to bring her deep-fried image to a halt after years of success bolstered by that very premise puzzles me. She was hired to come into our living rooms and weasle her way into our affections with warm, cheesy grits.  When I turn on Paula's show, I watch knowing what I'm about to get. It's the place I go when I want to get recipes for something naughty. {And half the time, I don't even use as much butter as she calls for!} Changing from Paula's Home Cookin' to Paula's Wholesome Cookin' just wouldn't have the same ring {or quite frankly, credibility}, and let's face it, the same viewership.

Being mad at Paula is like pulling through the McDonald's drive-thru daily and then getting upset when cholesterol levels rise and pants don't fit. Or like putting celebrities who drink, smoke, and do drugs on trial for giving the impression that their bad behavior is safe for us to mimic because you can still be rich, famous, good looking AND stoned out of your noodle. {Ahem, Mr. Sheen}

Perhaps what has really caused this reaction to Paula's news is fear. A sinking feeling of accountability that has struck hearts and stomachs around the nation. The realization that even if we are eating copious amounts of fat and sugar because that's just what Southerners do or because someone told us it tastes real good, we are still putting ourselves at higher risk for illness. The thought that we have to take personal responsibility for our actions or we may be in real trouble.

So tell me, should I put a warning label on every recipe I share on this blog that exceeds daily caloric limits? {Sometimes I actually do. Despite all the sugar and fat, my husband & I are actually pretty healthy eaters.} I give my readers the benefit of the doubt because I feel like they're smart enough to know that "treat" really means treat.

I know not everyone feels the same, and I can understand the other points of view, but I just thought I'd bring up an important topic and see if anyone cares to chime in.

Regardless of your opinion, I hope you will always continue to do what is right for your situation so that you can live your best life. Make it count, y'all! ;)