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TotheFoodBabeArmy—thecourageousoneswhostandwithmetofightforabetterfoodsystem

FOREWORD

Onceortwiceinagenerationabravescientistoranordinarycitizenstandsuptothestatusquoandtellsthetruthaboutwhatmostofuswouldratherignore.Itchangeseverythingabouthowweseetheworld,aboutthechoiceswemakeandhowweliveourlives.Andsometimesitchangestheworld.MargaretMead once said, “Never doubt that a small group of thoughtful, committed citizens can change theworld;indeed,it’stheonlythingthateverhas.”VaniHari,theFoodBabe,hasdonewhatpoliticians,mothers,doctors,nutritionists,authors,andadvocacygroupscouldnotdo—single-handedly,withhercomputer,blog,andveryclearvoice.

RachelCarsonfirstalertedAmericanstothedangersofpesticidesandchemicalsinourenvironmentandhelpedlaunchtheenvironmentalmovement.LinusPauling,atgreatrisktohiscareer,spokeaboutthedangersofwarandnuclearradiation,andthisledtothenucleartestbantreatyandgarneredforhimtheNobelPeacePrize.MartinLutherKing,Jr.,enduredbeatings,jail,andevendeathtoopenoureyestotheinhumanityofracismandtheabuseofcivilrights.Andtherearethousandsofothersoulsinfarcornersoftheworldwhoareinspiredtotellthetruthatrisktothemselvesandtheirfamilies.Mostofthemareunsungheroeswhoquietlystandupforwhatisright,andweareallbetterforit.

VaniHariisamodern-dayDavid,facingtheGoliathofthetrillion-dollarfoodindustry,whichintheguise of fun, colorful, hypertasty, easy-to-eat, convenient foods is creating suffering and sicknessaroundtheglobe.

Most of us are completely oblivious towhatwe are eating and its impact on our health and ourworld.Weknowlittleabouthowourfood isgrown;howourseedsareengineered;howourfarmingmethodsharmthesoil,air,andwater,andcontributetoclimatechangeanddeadzonesinouroceans.We are mostly unaware of the chemicals that are added to our foods and of how the hormones,antibiotics,plastics,andtoxinsweeatinoureverydayfoodsharmourbodies.Howcouldweknowthatwe are eatingSillyPutty in ourFrench fries andyogamat softeners in our bread; or cancer-causingpreservativessuchasBHAandBHT,whichhavebeenbannedineverycountrybutours;orthatdyesandcoloringagentsinourmacaroniandcheesemaycausehyperactivityandbehavioralproblemsinourchildren; or that natural flavorings are made from ground-up animal parts; or that common foodscontainsecretionsfrombeavers’analglands?Howcouldweknowthatapartfromthecaloriesweeat,manyofthechemicalsinourfoodareobesogens,contributingtoanobesityepidemicthatisweighingdownournationandincreasinglytheworldaswecreate theworstdietontheplanetandexport it toevery other nation except Cuba and North Korea? How could we know that most of the 10,000additives inour foodsupplyhaveneverbeenprovensafeandaregivena freepassby theFoodandDrugAdministration(FDA)?

Therearethousandsofhealthrevolutionariesworkingtochangeourfoodsystem.Iconsidermyselfoneofthem.ButveryfewofushavefiguredouthowtospeaktruthtopowerandslayGoliath,thefoodindustry,orevenmakehiskneesbuckle.ThebeautyandgeniusoftheFoodBabeisnotsimplythatsherailsagainstourtoxicfoodsystem,oreducatesusaboutthedangersofindustrialfoodingeneral.She

goes after theAchilles’ heel, the onemissing scale on the dragon, and shoots an arrow so true andstraight, sodeadly, that it takesdown foodgiantswhootherwisemerely laugh at critics,who ignoremost of us calling for a change to the food system. Instead, the CEOs and executives of majorcompaniesinviteherintotheirinnersanctumsandtakeheradviceonhowtochangeforthebetter.TheyfearherFoodBabeArmy,themillionsofcitizenactivistswhoaresickandtiredofbeingsickandtired.

But Vani Hari doesn’t just leave us angry, or save us from azodicarbonamide (the yoga matingredient)inSubwaysandwiches.No,shegoesdeepintoeveryaspectofourfoodsystemandthroughtireless, fearless, and stunning detective work uncovers nearly every toxin in our food system. Sheinvites us to take a real look at our food, to read labels like an expert. She has uncovered all thedangerous ingredients in our food and teaches us how to avoid the growth hormones in meat,antibiotics, pesticides, refined andenriched flour, bisphenolA (BPA),high-fructose corn syrup, transfats, artificial sweeteners, preservatives, artificial and natural flavors, food dyes, dough conditioners,carrageenan,monosodiumglutamate(MSG),heavymetalsandneurotoxins,andmore.

AndVani doesn’t just teach uswhat to avoid. She doesn’t leave us hopeless. She has vigorouslyinvestigatedwhatwecaneat,whatproductsandfoodsgivehealthandliferatherthantakeitaway.Herdetective skills have uncovered an extraordinary, chemical-free, real-food way of eating that makessenseforeveryone.Itistheseedofaprofoundrevolution,thetypethatCongressmanTimRyanspeaksofinTheRealFoodRevolution,arevolutionthatgetstotherootofhowourfoodsystemdestroysourhumanandnaturalcapital,ourhealth,andourenvironment.

Iamanadvocateforanewformofmedicine,functionalmedicine,whichaddressestherootcauseofdisease;seesthebodyasanecosystem,notacollectionofparts;andtreatstheorganism,notjustorgans—thesystem,notjustthesymptoms.Oneofthefundamentaltoolsofhealingisfood.Iffoodwerejustcalories,itwouldn’tmatterwhereitcamefrom;aslongasithadenoughenergytosustainusandtastedgood,itwouldbefine.

But thescienceofnutritionhasuncovereda radicalnewwayof lookingat food.Food isnot justenergy. Food is information. It contains instructions that communicate messages to your genes,hormones,immunesystem,gutflora—infact, toeverysystemofyourbody.Thischangeseverythingweknowaboutfood.Healthresultsfromthequalityofinformationweputinourbodies.AndVani’s“Sickening15”andtheotherhiddeningredientsandmodifiedfoodproductsthatmakeupmostofourdietaredisease-causinginformation.

Ifeveryonefollowedthe21-DayFoodBabeWayEatingPlan,thefoodsystemasweknowitwouldcrumble, andaneweraof innovationandcreativitywould take root.Antiquated industries and foodsystemswouldfallapartandnew,transformativefoodsystemswouldarise.Notonlywouldweallbehealthier,butwewouldalsoreversetheepidemicofchronicdiseaseandobesitygloballycripplingourcitizens,economies,andenvironment.

And all that beginswith one simple question that the FoodBabe inspires us to ask, that she hasfearlesslyaskedoverandover.

Whatisinourfood?Isitfood?Isitgoodforusorbadforus?Ifitisnotfood,weprobablyshouldn’teatit.Ifitisfood,

weshouldeatit.ThatistheguidingprincipleoftheFoodBabeWay,awaytolivethatwillleadusintoaneweraofhealthandwillchangetheworldoneforkata time,onebiteata time,onekitchenatatime, one person at a time.Read this book and youwill never think about food, your health, or theworldinthesamewayagain.Andwewillallbebetteroffforit.

—MarkHyman,MD

NOTETOTHEREADER

Neitherthiseatingplannoranyotherprogramshouldbefollowedwithoutfirstconsultingahealthcareprofessional.Ifyouhaveanyspecialormedicalconditionsrequiringattention,youshouldconsultwithyour health care professional regularly regarding possiblemodifications of the program contained inthis book.The author’s references tovariousproducts are for informationpurposesonly and arenotintendedasanendorsementforthoseproductsfromtheauthor,herbook,orthepublisher.Statementsmade about products and descriptions of those products are accurate as of thewriting of this book,November2014.

INTRODUCTION

IWANTED TO LUNGE across the table, grab them by their shoulders, and cram their own toxin-lacedproductdowntheirthroats.ButIhungontomycool.Ihadtobestrong.Iwastheretoconvinceoneofthebiggestfoodcompaniesintheworldtochangetheiringredients.

Iwas sitting in a tiny, claustrophobic conference roomatKraftFoodsheadquarters inNorthfield,Illinois,meetingwithsome impersonalcorporatePR types. Ihad recently launchedanassaulton thecompanyforfailingtoprotectconsumers,includingchildren,fromthetoxiccoloringsinKraftproducts—chemicalsthatposeseriousthreatstoourhealth.

After being invited tomeetwithKraft, I had expected to see theCEOand the topmacaroni andcheeseproduct executive. Instead, Iwasgreetedby two soulless employeeswhohadnoauthority tomakeanyrealdecisions.Ishouldhaveknownbetter,especiallyconsideringhowIwasescortedin:bysecurity,andwatchedlikeathiefwalkingintoajewelrystore.TheyevenhoveredoutsidethedoortothebathroomwhileIwentin.TheytreatedmelikeapestandcheckedmyiPhonetomakesureIwasn’trecordinganything.

I explained my position on several issues. At the time of our meeting, more than thirty Kraftmacaroni and cheese products laced with artificial dyes were being sold in America. However, inEurope, Kraft removed the dyes and replaced them with natural ingredients like paprika and beta-carotene.

Scientists have confirmed what was already suspected: that these artificial food dyes, which aremade frompetroleum, can cause allergic reactions,maybe taintedwith carcinogens (substances thatcausecancer),andhavebeenlinkedinatleastonestudytohyperactivityinchildren.

WouldKraftconsideralabelchangetowarnconsumers?Theanswerwasswiftandblunt:No.Howdarethey!I did not let up. I pointed out thatKraftmacaroni and cheese is on kids’menus at various chain

restaurantslikeApplebee’s,IHOP,andBobEvans.Allthechildrenwhoorderthisitemareconsumingartificialdyesanddon’tknowitbecausetheingredientsarenotlistedonmenus.IaskedKraftiftheywouldconsiderofferingaversionwithoutdyestokids,buttheydeclinedtoanswer.

This was shameless, especially considering they knew how to develop a safer product andwerealreadydoingthisinothercountries.

IgrilledthemabouttheKraftproductsavailableintheUnitedKingdom.“Whydidyoureformulatemacandcheesewithoutartificialfooddyesoverseasbutnothereinthe

United States? Artificial food dyes are still allowed in Europe—but you reformulated them there.Why?”

Themeeting tookonapathetic tone.Theyactedas though theyhadn’theardme. Itwaspossibletheywereruminatingonthecontentofmyconfrontation.Butmorelikely,theyhadretreatedtosomeplacewheredenialinsulatedthemfromthechillofmywords.

Visiblyuncomfortable, theystaredatmewithcold,stuporouseyes.Noonetookanynotesexceptme.

Kraftisfeedingpoisontosomanyfamilies.Howcantheysleepatnight?Likeautomatonsinlockstep,theystatedthattheywerecomplyingwiththeFDAlawsandlookto

“scientistsandregulators”whenformulatingtheirproducts.Thiswell-rehearsedcompanylinepromptedmetoask:“WhydidKraftspendmorethantenmillion

dollarsduringthelastfiveyearslobbyingtheFDA?AndwhydoesEuroperequireawarninglabelforthesedyes?”

Theyansweredmyquestionswith“Wedon’tknow”and“Kraftismakingtherightchoice”and“Wehavetoagreetodisagree.”

Thesemega-corporationshavechosentobetheprimaryvendorsof thefoodsthataresupposedtofortify families across the country, if not theglobe,yet they stuff them fullof chemicalsnot for anynutritional benefit but rather to broaden their reach and fatten their bottom lines.Why aren’t thesecompanies doing anything to make our food more nutritious? When we pluck food from thesupermarketshelves,wetrustthatmanufacturershaveourbestinterestsatheartandthatthefoodisallsafe toeat.Butwe’rebeingconned.Maybesomedayfoodmanufacturerswillget themessage…andwe’llalllivehappilyeverafter.

I’m Vani Hari, aka the Food Babe. This is what I do—hold food companies accountable for theirpractices.

Though it pisses off most of the corporate food establishment, I regularly expose the unhealthyingredientsandpracticesthatfoodcompaniesdon’twantyoutoknowabout.Itmakesmemadtoseehowthesebigcorporationshaveadulteratedourfoodswithtransfats,refinedflour,extrasugar,doughstrengtheners, fake flavorings, chemical additives, pesticides, hormones, genetically modifiedorganisms,andlotsmore.

Withthehelpofanarmyofconcernedcitizens,I’veputtheheatonseveralbigfoodcompanies—notjustKraft,butalsoChipotle,Starbucks,Chick-fil-A,andSubway,tonamejustafew—togetthemtodisclosetheingredientsintheirfoodsand,wherethoseingredientsaretoxins,toremovethem.Wehaverockedthefoodindustryatmanydifferentlevels.

WhenI’mnotfightingthefoodestablishment,youcanfindmehangingoutatfarmers’marketsandwhole-foods-typesupermarkets. I love toeat fresh,additive-free,organicallyproduced food. I like todiscovernew foodproducts and figureoutwhat sorts of ingredientsmightbe lurkingwithin them. Istudyfoodlabels intensely.I lovetoresearchfoodandhealth, inmedical journals,universitystudies,and literature that you can find published only in other countries. I’ve become friends with thescientists,nutritionists,andexpertswhoaren’tafraidtotellthetruthaboutwhat’shappeningtoourfoodsupplyandhealth.I’mobsessedwithknowingwhatpeopleareputtingintheirbodies.I’vespententiredays, sometimesweeks,doggedly tracing foodsand foodproductsback to their roots. I’vegone intorestaurantchainsandgrocerystoresandquizzedemployees,customerservicereps,andexecutives.I’vetraveledtofoodfactoriestolearntheprocessesandmeetthemakersbehindthefoodweeat.I’vemadeit my mission to educate as many people as I can about how to live an organic lifestyle in anoverprocessed,contaminated-foodworld.

I’mjustaregularpersonwhogottiredofbeingavictimtobigfoodcompaniesanddevelopedthecouragetoseekthetruth.I’mnotapartofthenutrition,dietetics,ormedicalestablishment.Andthat’sagood thing,becausemanyof themhaveswallowedandpassedalong industry-fundedadvice thathas

made us all sicker, fatter, andmore unhealthy thanwe’ve ever been in history.We’re blightedwithincreasing ratesofobesity,heartdisease,diabetes,autoimmunedisorders,neurologicalproblems,andmanytypesofcancer.Thewaythesegroups—andthegovernment—denythecausesoftheseepidemicstroublesme.Theysticktheirheadsinthesand,encouragemoreofthesamebehaviorthatgotusinthismess,andjustsay“Wedon’tknow.”

I disagree. We do know. They just aren’t willing to see—or respond. It’s easier for doctors tocontinue treatingsymptoms insteadofcausesand fordrugcompanies todevelopnew,moneymakingdrugsthanitistochangethenation’sfoodsupply.

IknowthisbecauseIwasjustanormalAmericangirlwhogrewupeatingwhateveryonearoundmewaseating.Ilovedpizza,fastfoods,grocerystorebirthdaycake,candy,anythingthatcamefromaboxoranindustrialdeepfryer.Imoweditalldownravenously.

ThenIgotsick,reallysick.

JUNKFOODANDME

Before I elaborate, Iwant to sharemy lifewith you—how Iwas raised, andwhat ledme into foodinvestigationsandactivism.

MydadwasborninIndiaandwasthefirstpersoninmyfamilytocometoAmerica.Hecamehereto study and live theAmerican dream.When his parents (my grandparents) summoned him back toIndiatogetmarried—inatraditionalarrangedmarriage—hewasintroducedtomymomandaslewofother women, all in a lineup. He knew my mom was the one right away, and none of the otherscomparedtoher.Oneofmyauntstellsmethisstoryallthetime.

Thinkingshewasonaweekendtriptomeetagentleman,mymomhadnoideathatshewouldendupmarriedafewdayslaterandbewhiskedawayforthehoneymoontoAmerica,whereshewouldlivefortherestofherlife.Shedidn’tevengettopackupheroldroom.MydadlovestheUnitedStatessomuchthatheendedupbringingnotonlyhisbride,buteverysinglememberofmyfamilyhere,helpingthem get their citizenship, jobs, and everything they needed for a comfortable life. My aunt, forexample,workedatMcDonald’s,wherewedinedfrequently.

My parents settled in Charlotte, North Carolina. Like many Southern cities, the town has manyfamousandpopularrestaurantchains,servinglargeplatesoffoodsthatarefried,coveredinbatter,andsmotheredingravy.EveryoneateatthesechainswhileIwasgrowingup.TheyalsoshoppedatthelocalHarrisTeeterandFoodLion.Myneighborswerenotoriousforhavingtheleast-healthysnacksontheplanet: snackcakes, icecreamsandwiches, everykindofpotatoand tortillachip, candybars, and soforth. But I would gorge nonetheless, never noticing that the boy I was playing with was severelyoverweight.Kidsmade funofhimat school.You’d think I’dhaveknownbetter.But Iwas ignorantaboutfoodbackthen.

DadandMomhadmybrotherfirstandthen,sevenyearslater,me.TheynamedmeVani,anameIhatedasachildbecausemyschoolmatesmadefunofitandnoonecouldpronounceit.ButinIndian,itmeans“voice”—howprophetic,becauseI’vedefinitelydevelopedone.

WhenIwasalittlegirl,Ilovedtogotothegrocerystorewithmymomandstare,mesmerized,atthecerealboxeswiththeircartooncharacterslookingbackatme.Ijustknewthatthecerealwouldtastebetteriftherewasacartoononthebox,andIyankedatmymother’sskirt,begginghertobuyit.I’dstealcandy(becauseshewouldn’tbuyitforme)andhideitinmypocketsuntilIgothome.ThenI’dstoreitinasecretcabinetinasidetablenexttoourlivingroomcouch.I’dsneakitasIpleased.

GrowingupintheSouthandbeingtheonlyIndiankidintheclassroomwassometimeschallenging.Iwantedtofitinwiththeothergirlsinmyclass.Iwantedtobejustlikethem,soIatejustlikethem.Ishunnedmymother’scookingfromthestart.SheisthemostbrilliantIndiancookIknow—andtothinkIdidn’treallytasteherfooduntilmyearlytwentiesdevastatesme.

Mymomwouldplantwomealseveryday:gorgeousfreshvegetarianIndianfoodformydad,andformeandmybrother,anythingwewanted.Therewerenorules.IfwewantedMcDonald’s,wegotit.IfwewantedWendy’s,wegotit.IfwewantedmozzarellasticksfromtheFryDaddy,shemadethem.My favoritewas theSalisbury steakwithmashedpotatoes that cameoutof the freezer andcouldbeheatedinminutesinthemicrowave.Ourbirthdaycakescamefromthegrocerystorefreezersection,orfromfast-foodrestaurants,orweremadefromabox.HavingmysixthbirthdayatBurgerKingwasahighlightforme.Mymomwasn’tasskilledatmakingAmericanfoodfromscratch,soshecalledinthe“experts”: frozen dinners full of preservatives, cake mixes from Betty Crocker with trans fats and

artificialfooddyes,premadesoupsfromCampbell’swithadditiveslikeMSG,amongothers.Iwasapickychild.Iateeverythingplain,withnosauce.Irememberonceonatripwithmyparents

toChicago,mydadboughtmeaBurgerKingcroissantsandwich.ItwasnotpreparedexactlythewayI’dorderedit,andIthrewahugeridiculousfit.TheonlythingIwasn’tpickyaboutwascandy.Iwouldeathugeamountsofitwithmydadonthecoucheveryevening(ahabitwhichlaterledtohistype2diabetes). Iwas a candy addict. Tomy family and friends, Iwas the queen of candy! I knew everybrand,everyflavor,andalwayshadcandywithme.WhenIlookatpicturesofmeasachild,IfindthatIwasusuallygrippingcandysonoonewouldtakeitawayfromme.

Alongwiththesefoodhabitscameproblemsformeandmybrother.Webothhadsevereallergies,asthma,stomachissues,andskinproblems.Myparentstookusinandoutofdoctor’sofficeslookingforacureortreatment.Wewerebothonseveralprescriptionmedicationsasaresult,takingacourseofantibioticsandsteroidsalmosteveryyear.Ihadbadeczemaasachild,butinmyhighschoolyearsitwasallovermyface.WhenIwaseighteen,mybrothertookmetoEurope.Wevisitedthemostamazingcities,butinallthepictureswetook,thereisalargeredrashallovermyface.

By nature, I’m quite strong-willed and outspoken.However, I dreaded any situationwhere theremight be a camera—weddings, birthdays, or other parties. I look at those pictures now and can seemyselfhidingintheback.Andineveryone,myskinlookshorrendous.Ican’trememberatimewhenmydaywasn’tdeterminedbyhowgoodorbadmycomplexionwas.Ineverfeltbeautiful.

Iwas alsobeginning toput onweight.Alongwithmyasthmaandvarious typesof allergies, theweightgainbroughtyearsofabsolutemisery.At the time, Ididn’t connectanyof theseproblems towhatIwaseating.Ihadnosourcetoconsult,noknowledgebasetotellmethatwhatIwasputtingintomybodywaspoisoningmeandmakingmefat.

Inhighschool,Imadeadecisionthatwouldshapemylifeforever:Iquitthecheerleadingsquadtojointhedebateteam.Ispenteverywakingmomentthinkingabouttheyear’sdebatetopic.Ihadtolearntodebatebothsidesofatopic—bothaffirmativeandnegative.Fromthisexperience,Ilearnedhowtoargueissueseverywhichway.

Asadebater,Ispentmoretimeinthelibraryresearchingtheyear’sdebatetopicandlearninghowtobeatmyopponentthandoingmyschoolwork.Iwasobsessed.Wedidn’thaveGooglebackthen,sowehadtospendcountlesshoursinlibrariesphotocopyingjournalsandnewspapersforevidencetouseatdebate tournaments.Competingon thedebate teamwasoneof themost exciting timesofmy life. Ibecameanationallyrankeddebater,placingatHarvard’sprestigiousdebatetournament,attendingtheTournamentofChampions,andgetting recruited to the topdebatecollegesaround thecountry.LittledidIknowIwashoningskillsthatwouldservemewellasafoodinvestigatorandactivist.

ButaftermybrotherandmyparentsconvincedmeIwasnotgoingtomakealivingdebating,Iquittheteamincollegetoconcentratefullyonmymajor:computerscience.Itwasthewaveofthefuture.

After I graduated from college, I received a job offer from Accenture, a major managementconsulting firm. Iwas the onlywoman inmy class to get an offer from this prestigious firm, and IthoughtIhadhitthejackpot.

ButIwasintimidated.Everyoneworkedlonghours—sometimesuptoeightyhoursaweek.Tryingto keep up, I followed suit. I continuedmy childhood pattern of eating to fit in, so I ate what mycoworkers ate.Every day, the company catered ourmeals and snacks from local restaurants—sowecouldeatquicklyandgetbacktowork.IrememberspreadswithchickenParmesan,pasta,BBQ,andlate-nightKrispyKreme. I ate it all.Afterworking a twelve-hour schedule, alternatingbetween fourdays of day shift and four days of night shift, plus lots of business travel, I’d gained around thirtypoundsinonlythreemonths.

Notonlywas I fat,myeczemawas still bad. I thought the conditionwas incurable.Myallergieswould not let up. And I was taking several prescriptionmeds, to treat everything from those nastyallergiestomyasthma.Iwasamess.

Afteramajorprojectended,Igotanassignmentinmyhometown,Charlotte,whereIdidn’thavetotravel. It was wonderful getting a break from traveling and the late nights, but my poor eatingcontinued.Likesomanyotherpeople,I’dbecomeaddictedtochemicallyderivedfood.

Thenmylifechanged.

MYWAKE-UPCALL

ItwasDecember2002.Afterleavingthegym,IstoppedatChick-fil-Atopickupanunder-300-caloriesandwich.BackthenIthoughtthiswashealthy,andIwouldeataChick-fil-Asandwichthreeorfourtimesaweek,sometimesmore.

I got home and collapsed on the floor with knifelike stomach pains of a kind I had neverexperienced.Ifirstcalledmybrother,whothencalledmyparents.Theyrushedmetotheemergencyroom.IwassodoubledoverinpainthatIwaswrithingaroundonthewaitingroomfloor.

Thedoctorwhotreatedmepronouncedthatnothingwaswrongandsentmehomewithinstructionsto take Advil every four to six hours. This did not work; the pain persisted, relentlessly. The nextmorning,myparentsurgedmetoseemyfamilydoctor.Hediagnosedmewithacuteappendicitisandinstructedmetogostraightintosurgery.Ihadtohavemyappendixremovedimmediately.

During the normally festive, fun-filledmonth ofDecember, Iwas home, recovering. It takes theaveragepersononeortwoweekstorecoverfromanappendectomy.Ittookmealmostfour.LittledidIknow that thiswas becausemy bodywas so sick andweak from all the processed food I had beeningesting.

Medicalexpertssaythatappendicitishappensmoreorlessatrandom.Ibelievethatinmycase,mylifestyleofpoornutritioncaused thishorrible thing tohappen.Mywholebodywas inflamed, so it’seasytounderstandwhyanorganinmydigestivesystemwasalsoinflamed.

Thoseweekswere interminable. Lying in bed recovering,while everyone elsewas shopping andcelebratingtheholidays,Imadeacommitmenttomyself:tomakemyhealthmynumberonepriority.

As soon as I regainedmy energy, I dug deep into the skills I’d learned as a debater and startedresearchingtoidentifythemostnutritiousandhealingfoodsontheplanet.IalsodecidedtofigureoutwhatwasinthefoodIhadbeeneating—whathadmademesickinthefirstplace.Ibecameintoxicatedwiththeprocessofdiscovery,andIinvestigatedfoodissuesferociously:additiveswecan’tpronounce,food coloringmade from petrochemicals and the bodies of dried, ground-up insects, cancer-causingpreservatives,andmuchmore.

Themore I learned, themoreoutraged Ibecame. I couldn’tbelieve therewasbeaver’sass inmyvanillaicecream,coaltarinmymacandcheese,yogamatandshoerubberinmybread,andthesameingredientusedinSillyPuttyinmyFrenchfries.Ineverknewthat“naturalflavorings”wereactuallycreatedfromgrossanimalparts,orthattherewaspowderedglass(sand)infast-foodchili.Idiscoveredthatgeneticallymodifiedorganisms(GMOs)havebeenaddedtoourfoodsupply.Thatmeanssomeofour food has had foreign genes bred into it—a Frankenfood scenario—tomake it last longer, resistpests,andgenerallybehardier.And for thepast fifteenyears,manyofourmeatsanddairyproductshave come from cows injected with hormones and fed antibiotics to increase their meat and milkproduction.

Onanotherlevel,Ididn’twanttobelievethefactsIread.Iwantedtoclosemyeyes,covermyears,andsing“lalalalalalala.”Inevergavepermissionformybodytobeusedasa toxicwastedumporascienceexperiment.EverythingIhadbeenputtinginmybodywaseithermadefromsomethingoutofachemical factory, sprayedwith chemicals, or geneticallymodified tomake companies richer andmesicker.

FREEDOMFROMFOODADDITIVES:MYTRANSFORMATION

Myownchronichealthproblemsledmetomaketheconnectiontofood,alinkthatmadesenseonceIstarted researching the effects of certain chemicals on the body. I learned how to detoxifymy verypoisonedbody,andwhenIdid,allmyhealthproblemsstartedtovanish.

I lost those thirtypounds.Myso-called incurableeczematotallyhealed,andmyskinglowed.Myasthmaandallergiesbecameancienthistory.Mystomachissuesvanished.Myanxietywasgone;Inolongerhadtotakeanydrugs,prescriptionorover-the-counter.

Today,peopleaskmewhatIdidtotransformmyself.Ididn’tgoonadiet.Ididn’tjoinagym.Ihadnospecialbeautyregimen.Infact,mytransformationreallyhadnothingdirectlytodowithweightloss,clearskin,orallergy-freehealth.Thoseweremerelyby-productsofasingleresolutionImade:tobreakfreefrommychemicalrelationshipwithfood.

Myfriendsandfamilysawthe180-degreeturnaroundinmyhealthandmylooks.TheywantedtoknowwhatIhaddonetochangesoradically.Tothisday,myauntswearsI’vehadworkdone.Therewasdefinitelysomeworkdone,butnotthroughcosmeticsurgery.ItwasdonethroughcarefulresearchanddeliberatethoughtaboutwhatIwouldputinmybodyafterlearningaboutourpollutedfoodsupply.

EveryoneIknewbeggedmetostartablogandjoinsocialmediasoIcouldsharemywayof lifewiththem.SoIdid.Istartedbloggingin2011toeducatepeopleabouttheingredientsintheirfoodandteachthemhowtoliveanorganic,additive-free,healthylifestyle.

My blog, foodbabe.com, rocketed to popularity because I wasn’t afraid to tell the truth. Peoplewantedaccesstoinformationthatwasintentionallybeingkeptfromthem.WithaquirkynameliketheFoodBabe,I’vebeenabletobattlethebiggestfoodindustrygiantswithattackstheyneversawcoming.Butthiswasn’tanameIchoseformyself.Itwasgiventomebymyhusband.Ihadwantedtocalltheblog something totally different—like “Eat Healthy Live Forever.com.” He said no one wouldrememberthat,sohecameupwith“FoodBabe.”

AtfirstIwasskeptical.It’sshortandsweetbutsoundedself-centered.DidIhaveenoughgutstocallmyselftheFoodBabe?

Despitemydoubts,Iwentwithmyhusband’sinstinct,andcontinuedwiththenotionthatIwouldteacheveryonetobeaFoodBabe.

BecauseIwasstillworkinginthecorporateworld,Ikeptmyidentitysecretandneverputmyrealnameontheblog.Instead,Isignedeachblogpost“FoodBabe,”untilIquitmyjobandreallybegantounderstandmycallinginlifewastodothiswork.

My growing distrust of the mainstream food supply has driven me to investigate major foodcompanies.Idon’tholdback.IwritefearlesslyonmyblogabouttheinjusticesIuncover.Mybloghasattractedmillionsofpeoplewhoarewillingtoholdcompaniesaccountableandshareimportanthealthinformationwithlovedones.

Today,IcallmyreaderstheFoodBabeArmy,becausetheycarenotonlyaboutwhattheyeatandwhattheirfamilieseat,butalsoaboutwhateveryoneeats—andtheyfightforahealthierfoodsupply.Powerfulandamazing,theircollectiveactivismisnowaveryloudvoiceinourcountry.Together,welaunchpetitionsagainstthecompaniesthatarepoisoningusandraiseawarenessaboutfoodpollution.Today,notonlydoIhavemyownhealthback,butseveralthousandmembersoftheFoodBabeArmyhavereclaimedtheirhealth,too.

With nonstop energy and a strong sense of mission, we will continue to speak up and get

corporationstomakechanges.Wecannotbedeterred.Idiscoveredthatifyoubelieveinsomethingandsharethetruth,peoplewilltakeaction.

Ironically,Icanthankmypooreatinghabitsforopeningmyeyes toanewwayof livingthathasbroughtmemorefitness,beauty,radiance,andenergythanIevercouldhaveimagined.

STOPIMPERILINGYOURHEALTH

Whenyoustoptoxicchemicalsfrominvadingyourbody,you’llbethinner,sexier,healthier,andmorevitalthanever.Infact,letmeaskyounow:

Doyouhaveextrapoundstolosethatyoucan’tgetridof,nomatterwhatdietyoufollow?Doyoustrugglewithfiguringoutwhattobuyandeat?Doyoufindyourselfunabletofocusduringtheday?Doyoueattoomanyprocessedfoodsandnotenoughrealfood?Doyouwantaclear,brighter,andmorevibrantcomplexion?Doyouwanttoeasilycreateandfollowanorganicandadditive-freediet?

Ifyouansweredyestoanyofthesequestions,TheFoodBabeWayisforyou.Aswegothroughthisbooktogether,Iwon’tjusttalkwithyouaboutthenastystuffinourfoods.I’ll

introduceyoutoanamazingarrayoffoodsyoucaneat.AndI’llgiveyouapractical,easy-to-followtwenty-one-dayprogramwithdelicious,additive-freemealplansthatwillputyouonthepathtothin,gorgeous,handsome,energetic,sexy,andhealthy.

Amassingmoreproducts,diets,regimens,andtreatmentswon’tcutit.You’vegottoridyourselfofpollutingfoodsandreclaimyourcommonsenseaboutwhatnatural,healthyfoodreally is.TheFoodBabeWayisaboutempoweringyou—lettingyouknowthatthefoodyoueatis,inasense,creatingyourfuturehealthandwell-being. I’mputtingallmy information, investigativework,andguidance intoareal-lifeplanyoucanfollowdaily.

TRANSFORMYOURWEIGHT,YOURHEALTH,ANDYOURLIFEIN21DAYS

InTheFoodBabeWay,Iwillshowyouhowto:

Developtwenty-onepositive,everlastinghabits,adayatatime,thatwillgetyouoffchemical-lacedfood.

Followasatisfying,puredietofrealfoodthatwilltransformyourshape,yourbody,andyourhealth.

Replacethefoodsthatmakeyoufat,makeyoulookolder,andsapyourenergywithhealthful,delicioussubstitutes.

Decipheringredientlabelsandavoidbuyingproductsthatcouldbeharmingyourhealth.Decodetheinformationthefoodindustryisintentionallyhidingfromyou.Addcertainpowerhousefoodstoyourdietthatwillhelpclearthetoxinsfromyourbody.Shopfornatural,organicingredientsthatwon’tdrainyourwallet.Prepareadditive-freemealswitheasyanddeliciousrecipes.Bepreparedforanysituation,fromshoppingatthegrocerystoretoeatingatafancyrestaurant.

Trustme,injusttwenty-onedays,you’llhavetheknowledgeyouneedtomakeinformeddecisions.You’ll drop extra pounds along theway.Andmost important, you’ll set up habits for a healthy andorganiclifestyle,allowingyoutolookandfeelyourbest—forlife.

I once thought I was a different species from all the beautiful people I went to schoolwith andworkedwith.Butthatalienspecieswasn’tme;itwasthenastystuffIwasingesting,careofthefoodindustry.ForyearsIlivedalifethatdisregardedhealthandcommonsense.Butintheend,Iwonthelongbattleagainstmybody,mybeauty,andmyself.

You,too,canwin—ifyoutakefoodcompaniestotaskandgraduallyridyourbodyofunnecessaryfoodchemicals.Itwon’ttakeyoutenortwentyyears,either—justtwenty-onedays.

Iwantthisbooktobeyourpersonalbible.Underlinewords.Highlightsentences.Dog-earthepages.You’ll learn to be your own food investigator, activist, and nutritionist, so that you can change yourrelationship with food, become empowered to take charge of your life, and follow a program thatdeliversdramaticandpermanentresults.

Iinviteyouonthisjourneywithme.TheFoodBabeWaywillbeaprofoundphysicalandemotionaltransformationforyou.

PARTI

THOSETRICKYSONSOF…

CHAPTER1

WE’VEBEENDUPED

EVERYBITEOFFOODthatpassesthroughourlipsandeveryglassofwaterwedrinkarepotentialsourcesoftoxicchemicals,includingpesticideresidue,preservatives,artificialflavorsandcolorings,addictingsugarsandfats,geneticallymodifiedorganisms,andmore.Thesetoxinscantravelto,andsettleinto,alltheorgansofyourbody,particularlytheliver,kidneys,gastrointestinaltract,andlungs—anddogreatdamage.Scientistsarenowblamingchemical-riddenfoodforthedramaticriseinobesity,heartdisease,chronic fatigue syndrome, infertility, dementia,mental illness, andmore.Our food system is in direshape—andsoarewe.

ANACCIDENTALACTIVIST

Severalyearsago,afterlearningthatIcouldlivealifebeyondtheclutchofchemicallylacedfoods,Iembarkedonachallengingandunforgettablejourney.Atthetime,Iwasabloggerbynight,whilemycareerinbusinessconsultingwasrocketingupbyday.Haditnotbeenforfrozenyogurt,Imightstillbelivingadoublelife.

I’m curious by nature. I like to find out all I can about a situation, and I love the process ofdiscovery.Ican’timagineanythingworsethannotexperiencingsomethingnew,whetherit’sanorganicfood,abook,oraforeigncountrytovisit.

So when I discovered Yoforia frozen yogurt, which I found more delicious than other brands, Istartedeatingitlikeitwasgoingoutofstyle.Yoforiahadjustopenedanewstoreatmyfavoritemall;itwastheperfectstoppingplaceforasnack.

Yoforia advertised its products as organic. Huge ads stating “organic tastes better” plastered thewallsofthestore.Withthatkindofmessaging,thefrozenyogurtjusthadtohavesomeyummy,good-for-youstuffinit,right?Plus,youcouldgetyourfrozenyogurttoppedwithfreshfruit.

I remember sitting inmy cubicle one day talking tomy coworker Rachel. She toldme she hadindulgedinabigbowlofYoforiafrozenyogurtthenightbeforewhileshopping—andthatitwastodiefor.Mymouthwaswatering,andIcouldn’twaittostartspooningitin.

But I got to thinking:With so many flavors available, what ingredients did Yoforia use for theflavor?Iwentrightintosomeofthestoresandasked.Noonewouldtellmewhatwasintheyogurt;norwereanyingredientspostedonline.

Itriede-mailingthecompany.Radiosilence.Igotsuspicious.Ifinallyconvincedonestoreemployeetoshowmeabagofpowderedstufftheyweredumpinginto

theyogurt.Iinvestigatedmore.Ifoundoutthattherewasadarksidetomyfavoritefrozentreat.Theprimaryorganic ingredientwas themilk.Therestwas transfats, foodcoloring,andallsortsofothernastypreservativesandadditives!

I had been duped. Rachel had been duped.Many innocent people had been duped by Yoforia’smarketing.Iwantedeveryonetoknowthestory,soIbloggedaboutitonfoodbabe.com.Iemphasizedthat this was a travesty—to market the product as organic while not disclosing its complete list ofingredients. Unbeknownst to me at the time, my article went viral among a huge community ofYoforia’scustomers.

Therewasbacklash.TheYoforiaCEOgotsomuchgriefonthecompany’scustomerservicehotlinethat hewroteme a personal letter to apologize and tellme thatYoforiawasworking to change theingredients. The letter was rather excuse-ridden, honestly. But a fewmonths later, he met with mepersonallyatatradeshow,andwediscussedtheissues.UsingeverysingledebateskillIcouldmuster,IprotestedthatYoforia’sfrozenyogurtwasn’texactlywhatyou’dcallhealthfulorevennatural,andthatitwasmisleading, inmyopinion, toprominentlyuse theword“organic.”Asfaras Iwasconcerned,Yoforia’smarketingwasdeceptive,andItoldhimso.

Afterthatmeeting,hedidpullbackonthemarketingBSandpostedtheingredientsonline.Butasofthiswriting,Yoforia’singredientshavenotchanged,andtheyarestillusingsomemisleadingmarketingmessages.

Still,Iwasflooredbytheinfluencemybloghad.Ithought:“IfIcangetonecompanytochangeforthebetter,Ihavethepowertoholdotherfoodcompaniesaccountable,too.”

I had stumbled, almost unintentionally, into the world of consumer investigations and citizenjournalism. I was convinced that unless food companies changed, we’d continue to be plagued bydangerous additives in our foods. I knew that I, just an everyday girl writing a blog, had a shot atchangingthefoodpoliciesofmajorcorporations.That’swhenIbecameafoodactivist.Mypassionforexposingthetruthaboutthefoodindustrysoared.

ISCHIPOTLE“FOODWITHINTEGRITY”?

TheYoforia experience shockedme into action.Were other chainswith “healthymarketing” pitchestellingthetruth,orlyingthroughtheirfoodwrappers?

IdecidedtoinvestigateChipotlebecauseofitsslogan:“FoodwithIntegrity.”Curious,Ilookeduptherestaurant’swebsite,only todiscover thatChipotlehadneverreleased its ingredientsonline.Thatmademeextremelyskeptical.Icalledthecompany’sheadquarterstofindoutwhy.

“Doyouhaveanallergytosomething?”theChipotlerepresentativeasked.“WhydoIhavetohaveanallergytoknowwhat’sinyourfood—don’tIhavetherighttoknowwhat

I’meating?”“Sorry,wecan’tgiveyoutheingredients.”Undeterred, Iwent into individual restaurants to findout.Noonewaswilling to talk, exceptone

employeewhoeventuallyletmeknowthetruth.SoIsaidloudandclearonmyblogthatnooneshouldtrustacompanythatisnotwillingtodisclose

their ingredients.Iwrote,“HowcanwetrustChipotle’sdefinitionof‘FoodwithIntegrity’whentheyrefusetoposttheiringredientsorsendtheinformationtocustomerswhoask?”

PeoplegotsoangryandfrustratedthattheystormedChipotle’ssocialmediapages.Someoneevenstartedanonlinepetitiononmybehalftopressurethecompanyintobeinghonestabouthowtheirfoodwasprepared.Wegathered2,000signaturesalmostimmediately.

I thinkwhatangeredpeoplemostwastheinformationChipotledidn’twant toshare—informationthat Ihaduncovered.Forexample:Hidingout in their famousburrito shellwas trans fat.Severaloftheirmenuitemswerefullofgeneticallyengineeredcornandsoy.Almostnothingwasorganic.

Chipotle got somuch negative publicity that they reached out and set up ameeting,where theypledgedtostartpublishingingredientinformation.AtfirstIdidn’tbelievethem.Nonetheless,Iofferedtohelp.

“Listen,”Isaid.“Becauseyouknowwhat’sinyourfood,publishingyouringredientsisreallyveryeasy.What’stakingyousolong?I’llhelpyouputthemonlineforfree.Iknowhowwebsitesworkandcanhelpyoudoitreallyquickly—wecangetadownloadablePDFupbytomorrow.”

“Well,firstwewanttocleanupsomeofouringredientsbeforewedisclosethemonourwebsite,”theytoldme.

Thatwasagoodstart,Ithought.OnMarch 22, 2013, Chipotle sent me an e-mail that said “Ta dah!” with a link to their much-

improved ingredient list online. Not only did they post the full ingredient list, they labeled thegeneticallyengineered(GMO)ingredientsontheirmenuandhavevowedtoeventuallygoGMO-free.Iheardtheyareevenworkingtofixthatburritoshell.Igotthee-mailonmybirthday—oneofthebestgiftsI’veeverreceived.

CHICK-FIL-AORCHEMICAL-FIL-A?

Oneday,myhusband,whomInowaffectionatelycallMr.FoodBabe,camehomefromworkwithanutritionalguidefromChick-fil-A.AllIcouldthinkwas“God,please,Ihopehedidnoteatthere!”

Instead,he toldmeaboutawomanathisofficewhoateatChick-fil-A,and thathewas trying toconvincehernotto.(Iwasveryproudofhim.)Thewomancamebacktotheofficeaftereatingthereand handed a pamphlet to my husband, saying, “See, not so bad—the sandwich I eat is only threehundredandninetycalories!”

He quickly directed her to themore important information on the sheet: the ingredients, not thecalories.Therewerenearly100ingredientsinthemostpopularfamoussandwich!

I tooka snapshotof that listwithmyphoneand immediatelyposted itonmypersonalFacebookpage.The reactions Igot fromclose friendsand familywereeverything fromhorrified to“noone isgoingtostopmefromeatingthose100ingredientsofdeliciousness.”

Thesewide-rangingreactionsinspiredmetowriteoneofmymostpopularpoststodate:“Chick-fil-AorChemical-fil-A?”Infact,Iwroteseveralblogpostsduringthesummerof2012abouttheunholyingredients in thecompany’ssandwiches, fromantibiotics, toMSG, toartificial fooddyes, toGMOsandTBHQ.

Letmetakealittledetourheretosaythatyoucan’tgetmuchmoretoxicthanTBHQ.Itstandsfortertiarybutylhydroquinone—an ingredient that is listed twice inChick-fil-Asandwiches,once for thechickenandonceforthebun.TBHQisonescarychemical.It’screatedfrombutane(averytoxicgas)andcanonlybeusedatarateof0.02percentofthetotaloilinaproduct.Whyissuchalimitimposed?Maybebecauseeatingonly1gramofthistoxicpreservativehasbeenshowntocauseallsortsofissues,fromattentiondeficit hyperactivitydisorder (ADHD) in children to asthma, allergies, dermatitis, anddizziness.Itcanevencausestomachcancerinlaboratoryanimals.

IinterviewedparentsandaskedthemwhytheytooktheirkidstoChick-fil-A.Thetopthreeanswerswere:“Mykidsrequestedit”(who’sincharge—youoryourkids?);“It’sbetterqualityandtastesfresh”(notwithnearlyfiftyadditivesinonesandwich);and“IfIturninthetoyfromthekids’meal,Icangetan ice cream cone thatmykid loves” (that little treat has all sorts of processed sugar, trans fat, andartificialfoodcoloring).

Wordgottothecompanyaboutmyposts,andoutofthebluecameaninvitationfromChick-fil-A.Iwas traveling, living in a tent near the Golden Triangle, where Thailand, Burma, and Laos meet.SuddenlyIhadacellphonesignal,andane-mailcamethrough.Iwokeupmyhusband,whowashalfasleep,andscreamed,“Thisiscrazy!They’reinvitingme…me!TheymusthatewhatI’mdoingandaretryingtostopit.”

Iwasscared,nervous,andunsurehowtorespondatfirst. Ididn’tanswerthee-mailrightaway.Iwaitedseveraldaysandthendecidedthattochangetheworld,youhavetobewillingtomeetwithyourenemies.

InOctober2012,Iflewtothecompany’sheadquartersinAtlanta.IhadconvincedChick-fil-Atoletme bring a videographer to capture the meeting so I could fully report on what happened. I waschauffeured ina“CowMobile,”acaroutfittedwithcow-patternedwrapping.Uponarriving, thefirstthingIsawwastherealBatmobile,thesamevehicleusedintheblockbustermovies.AllIcouldthinkwas“Damn;theysoldalotoffactory-farmedchickenlacedwithharmfuladditivestobuythaticonicrelic.”

Ispentawholedaythere,andtheytreatedmewell,presumablytotrytowinmeover.Thatwasn’t

goingtohappen;Iwasonamission.Idiscussedmylaundrylistofconcerns.Duringthemeeting,execsaskedmetoprioritizethelistofrequestsonawhiteboard.Itoldthemeliminatingartificialfooddyeswouldbeaquickchangetoimplement.Iquizzedthemspecificallyontheirvanillaicecream.“WhydoyouhaveYellow#5dyeinyourvanillaicecream,whenthatproductshouldbewhite,anyway,andnotyellow?”Theirexcusewasthattheyhadoriginallyusedeggyolk,butithadtocomeoutforprocessingreasons. Iwasn’t buying it and insisted that they return to usingnatural ingredients andmaking thatrecipework.

Mynumberonerequest,however,wastoprovidesaferandmoresustainablechickenraisedwithoutantibioticsorGMOfeed.

Theeliminationofantibioticswouldbeasignificantcommitment.Themoreweuseantibiotics inourenvironment,thelesseffectivetheyareintreatingcertainsuperbuginfections.Thewidespreaduseof antibiotics in animal feed has given rise to new strains of antibiotic-resistant bacteria that could,frankly,wipeoutthehumanraceifwedon’tstartdoingsomethingaboutitnow.

To date, Chick-fil-A has indicated theywill beworkingwith their current suppliers tomake thetransition, rather thanoutsourcingantibiotic-freemeat thatmightalreadybeavailable.But thismighttakefiveyears—astrategythatgivesmesomeheartache.I’dliketoseetheminfluencetheirsuppliers,likeTyson,Perdue, andothers, tomove faster,or at least considerusingother supplierswhoarenotusingantibioticsinthemeantime.Regardless,theirdecisiontomakethisswitchwillhaveanenormousimpactonthefast-foodindustryandputpressureonothermajorchainstofinallydotherightthing.

My other demands called for thewholesale removal of all artificial ingredients fromChick-fil-Asandwiches.Istressedtothecompanythatthey’dbesurprisedhowmanypeoplewouldchooseclean,organic food if offered. And if Chick-fil-A did make their menu items additive-free and organic, IpromisedthecompanythatI’drentachickenorcowcostumeorwhatevertheywantedandrunupanddownthestreetonliveTV.

Not long after thismeeting, I received an e-mail fromChick-fil-A executives confirming that thecompanywould:

RemoveYellow#5andreducesodiumintheirchickensouprecipe.Thenewsouprolledoutchain-widein2014.

Removehigh-fructosecornsyrupandartificialcolorsfromseveralsaucesanddressings.Thenew,improvedcondimentsweretestedandrolledoutin2014.

TestpeanutoilwithoutTBHQinmultiplemarkets,withplanstorolloutthenewformulationin2014.

Createandtest“cleaner”additive-freewhitebuns—withoutthechemicalazodicarbonamideinthem.Icallazodicarbonamidetheyogamattoxin,becauseit’sfoundinyogamats.Commercialbakersloveitbecauseithelpskeepbreadniceandspongy—justasitkeepsyouryogamatcushiony.However,thischemicalhasbeenlinkedtorespiratoryproblems,includingasthmainfactoryworkers,andwhenheated,itproducessemicarbazide,aknowncarcinogen.

ConstantpressureonChick-fil-Afortwoyearshadworked.

GMOs,POLITICS,ANDME

Whileallofthiswasgoingon,Iranagainst250peopleinmydistrictandwaselectedadelegatetotheDemocraticNationalConvention.Adelegate is someonewho represents the constituents of a votingdistrictat apoliticalconvention inorder toelectaparty’snominees forpresidentandvice-president.Attending these conventions, which are held every four years, are politicians, media, and decisionmakersfromalloverthecountry.Iwantedtogettheirattention.

IrantobeadelegatesoIcoulddiscusswithkeyleadersofourgovernmentthefailureoftheObamaadministration topassa law requiring foodcompanies to label foodscontaininggeneticallymodifiedorganisms(GMOs).PresidentObamahadabandonedthisstance.Why?UpsettingBigAgricultureandthechemicalindustrywasnotgoingtohelphimgetreelectedin2012.ProtectingtherightsofAmericanconsumersandkeepinghiscampaignpledgewereobviouslyofsecondaryimportance.

Genetic modification occurs when genes, viruses, or bacteria from one organism are artificiallyinjectedintoafruitorvegetableinaprocessthatoccursinalaboratoryandnotinnature.TheresultisaGMO,orageneticallymodifiedorganism.Geneticmodification isdone tomakea fruitorvegetablemorehardyorimpervioustotheapplicationofspecificpesticides.Thesepesticidesarelinkedtomyriaddiseases.

GMOsarefoundinmorethan70percentofprocessedfoods.Morethansixty-fourcountriesaroundtheworldrequireGMOstobelabeledorregulated.TheUnitedStatesdoesnot.

Atpartiesandmeetingstheweekoftheconvention,IhadasmanyconversationsasIcouldaboutGMO labeling with national Democratic leaders, media, and celebrities. Jesse Jackson, formerpresidentialcandidate, andRahmEmanuel,mayorofChicagoand formerchiefof staff forPresidentObama, both said they didn’t know anything about the issue and hadme repeat the question twice.PresidentBillClintondeftly avoided answering thequestion and instead toldmeaboutbeingvegan.ChrisMatthews, talkshowhostonMSNBC,rolledhiseyesatmeandasked,“Whenhas that [GMOlabeling]everbeenanissuebroughtupononeofmyshows?”

InowknowwhyaGMOlabelinglawhasneverpassed.Tobringattentiontothisissue,duringMichelleObama’sspeech,Iwhippedoutmylipstick,ashade

calledTrueBlood,andmarkedthebackofmyprograminbig,boldletters:LABELGMOs!

Thenextday,Icamepreparedwithrealmarkers.WhenSecretaryofAgricultureTomVilsackspokeattheconvention,ImadesuretogetintothefrontrowsothatIcouldprotestrightinfrontofhisface.ItwashardtolistentowhathehadtosaybecauseIwasbesiegedbyvideocamerasandphotographerstryingtocapturewhatIwasdoing.Fortherestoftheconvention,adedicatedsecurityguardwatchedoverme,andtheybanishedmetothebackrow,apunishmentthatwaswellworthit inmyeyes.Ifaconventionisn’tthetimetospeakupandstandupforyourrights,Idon’tknowwhatis!

Later,whenIrereadVilsack’sspeech,Iwasremindedthatheisabureaucrat,notamanwillingtogoagainsthisfinancialtiestoprotecttherightsandhealthofAmericancitizens.Despitepollsconsistentlyshowing that more than 90 percent of the population want GMOs to be labeled, our leaders inWashingtonrefuse toacknowledge this truthandwillnot implementmandatoryGMOlabelingat thefederallevel.

During this time, I was still working at my demanding job as a management consultant. I wassuccessful and earning a good living. The problem was that my passion for food activism wasovertakingmylifeasacorporatewonk.Butthediewascast;IrealizedIhadavoice,Ihadpower,andIcouldchangethefoodworld.Inthegrandschemeofthings,Ifeltacallingtodosomethinggreaterwith

mylifeandhavealargerimpactontheworld.Ibegantocontemplatequittingmyjob.YetIwasterrified.IwasworriedabouthowI’dmakemymortgage,havehealthinsurance,andfeed

my family. I felt like I was jumping without a net. Nonetheless, I decided to endmy thirteen-yearmanagementconsultingcareerinDecember2012.

Asthenewyearrolledaround,Iwasmakingnomoney,andIhadno“realjob.”Iwasoperatinginthered,really,becauseIwasputtingoutmoneytosupportthecostofrunningmyblog.ButonceImadetheleap,Iwasunstoppable.

AssoonasIwasabletodedicatemyfullattentiontotheblog,thingsstartedtochangedramatically.I plugged away, working from morning until night. My articles went viral. There’d be more than100,000Facebooklikesonanarticle,andmillionsofviews,forexample.

Irealizedthatmylastcareerhadbeenabridgetothisnewpath,andfrankly,moneydidn’tmatter.EverythingIhad learnedup to thispointhadgroomedmetomake this transition. Ihadbeenable toapplymybusinessacumenandcombineitwithmypassionforfoodquality.IrealizedthateverygoodthingthathadeverhappenedtomehappenedbecauseIhaddecidedtomakeachange.

CRAFTYKRAFT

Nowthat Icoulddevotemyfullattention toactivism, IknewIneeded toaddress theprolificuseofartificialfooddyesinthefoodsystem.Ihadreceivedthousandsoflettersfromparentstellingmehowtheir children had gotten healthier after getting off all artificial dyes.Kraftmacaroni and cheese, ofcourse,islacedwithallsortsofpetroleum-baseddyesthatatleastonestudyhaslinkedtohyperactivityinchildren.Iwasshockedthatthey’dputtheirconsumers,especiallykids,atpotentialriskandthattheFDAwouldallowsomethinglikethattobeputinproducts.IwantedKrafttoremovethesedyes.TheydiditwiththeirUKproduct,whynotintheUnitedStates?

I started apetitionwithmy friendLisaLeakeonMarch5, 2013, targetingKraft, requesting theyremove artificial food dyes from theirmacaroni and cheese.The petition receivedmore than 24,000signaturesintwenty-fourhours,andthisresponsecreatedamediafirestorm.Everynewsagencyunderthesuncalledmethatweek.TheywantedtoknowwhathadmotivatedmeandwhyIwaspetitioningKraft. I told thenewsreportersIwassickofAmericansgettingexploitedforprofitandthat thefoodindustrycouldn’thideanylonger.WhenIwasinvitedtoappearonTheDr.OzShow, I jumpeduponmybedandscreamed.IknewTheDr.OzShowwouldgiveme the leverageIneeded togetKraft tochange.Ihadstirredupalotofhornets’nests,forsure.

ButmyappearanceonTheDr.OzShowdidn’tdoanythingrightaway.Kraftsentastatementtotheshow, saying that the FDA deemed these artificial food dyes safe. In this statement, however,KraftneglectedtosayanythingaboutthefactthattheyhadremovedthesedyesfromtheirEuropeanversions.LabelingoffoodcontainingdyesismandatoryinEurope.Unlesstheyremoveddyes,Kraftwouldhavetolabeltheirproductslikethis:“Maycauseadverseeffectsonactivityandattentioninchildren.”ItwaseasierforKrafttoremovedyesfromtheirEuropeanproductsthantohavetosmacktheirproductswithwarninglabels.

Injustafewweeks,Ihadpetitionswithmorethan270,000signatures.Itwasn’tenoughjusttoshipthe petitions, I wanted to hand-deliver them—these voices of parents all across the country—to theKraftheadquartersmyself.AndIdidthatonAprilfirst,AprilFools’Day.Thiswasnojokingmatter,though.

Itwasabone-chillingmorning in theWindyCity. Idonnedaheavycoat,gloves,andearmuffs toprotectmefromthefreezingweather.FoxNewsChicagointerviewedmeliveandinvitedtheirmedicalcorrespondent,adoctor,toconfirmthatatleastonestudyhasshownacorrelationbetweenhyperactivityandtheconsumptionoffooddyes.

To prove that theUK version ofKraftmacaroni and cheesemadewith natural dyeswas just asyellow and tasty as theUSversion, I held a taste test on aChicago street.Themedia swarmed likefireflies,flashingquestionslikemad.

Acrowdgatheredandgrew.Holdingatrayofmacaroniandcheese,Itriedtotalktoasmanypeopleas I could.My fingerswent completely numb evenwith gloves on.Almost everyone, especially thekids, said the UK version tasted great; they loved the color and couldn’t tell the difference. It wasgratifyingtoknowthatsomanypeople,oncetheyunderstoodtheissue,wouldchoosethemacaroniandcheeseproductwithoutdyes.

IpostedamessageonFacebookaskingfanstocall theheadquartersonmybehalf toaskKraft tomeetwithme.Iwasn’ttheonlyonewhodidthis;severalotherfoodadvocates(andpersonalfriends)shared this message with their fans, too: the Center for Science in the Public Interest (CSPI); theCornucopia Institute; theCEOofNutiva, JohnRoulac; ZuriAllen fromGMO Inside; Leah Segedie

fromMamavation;CheriJohnsonfromLabelGMOsHollywood;MaxGoldbergfromLivingmaxwell;LisaLeakefrom100DaysofRealFood;andcountlessothers.

Afterourtaste-testingstunt,IheadedtoNorthfield,Illinois,whereKraftheadquarterswaslocated,todeliverthepetitions.Iwalkedtheboxesof270,000signaturesacrossthestreettothecornerofthesecurityentrance(technicallyonKraft’sproperty)andsetuponthesidewalktogivespeechesonourmission. Members of Change.org and several supporters of the petition joined me that day in thefreezingcold.

Afterthespeeches,wepickeduptheboxesandheadedtothefrontgate.Immediately,thesecurityguardemergedfromtheboothandhandedmeaclipboardonwhichtosignmyname.Shesaid,pointingat me, “You are the only one allowed in,” and asked us to put the boxes down so they could becollected.

Ilookedaround,screamed“YES!”andhuggedPulinModifromChange.organdtheotheractivistsand supporterswhohadcomeout thatday. Iwasovercome.Ourpersistencehad ledKraft to finallyagree to sit downwithme. I felt themagnitudeof themore than270,000voices Iwas representing.Tears of joy ran downmy face,mascara smeared everywhere. Thiswas amonumental opportunity;peoplehadbeentryingtobootartificialdyesoutoffoodfordecades.

Onceinsidethebuilding,ImetwithrepresentativesfromCorporateAffairs—thesoullessmeetingItoldyouaboutatthebeginningofthisbook.

During thenext fewmonths, Ikept thepressureonKraft. Icontinuedmedia interviews toget theword out. I created charts on ways to boycott Kraft and choose safer brands. Activists around thecountryhelpedmespreadthemessage.

PeoplestartedtorejectKraftandchoseAnnie’s—aproductwithoutartificialfooddyes.Annie’ssawtheirprofitssoarbyover14percentthenextquarter.Kraftwasfeelingthepainfinancially.

Then,justtwomonthsafterKraftreportedtheirquarterlyresults,bull’s-eye.InOctober2013,theyannouncedthattheywouldeliminateartificialdyesfromthreemacaroniandcheeseproducts,anactionI considered a huge victory. The company now uses spices such as paprika to color the productmarketedtochildrenwithcartooncharactersandalloftheirdeluxevarieties.I’mhopingthatKraftwillextenditsdyechangestoallproducts.Pressuredoesyieldprogress,andIknowKraftwilleventuallymaketheswitch.

TRICKYMARKETINGTACTICS

It was June 2012. A police officer was about to kick me out of a building where Subway had arestaurant, forvideotaping thesub-makingoperation.Thankfully,mybest friend,Nicole,hadalreadyvideoedwhatweneededonmy iPhone. Iwanted toshowpeople the“real food” theywereeatingatSubway.

Asacorporateconsultant,IateatSubwayallthetimewhiletraveling.Iconsideredithealthyroadfood,eventhoughIhadgivenupotherfastfoodyearsbefore.

Atthetime,IhadnoideaSubwaywasusingtheverysameprocessedfoodsusedbyotherfast-foodjoints.I’dtypicallyorderafoot-longveggiesub(justlikeJared)andeathalfatlunchandtheotherhalfinmyhotelroomfordinner.

Eventually, I just got tired of Subway food. But I’d continue to see coworkers sling those clearplasticbagsfilledwithfoot-longsubsontheirdesksatlunch.OnecoworkerandadearfriendwasWes.He ate at Subway almost every day with his boss. This is what inspired me initially to investigateSubway. I wanted friends likeWes to have the facts. I researched the ingredient lists, with all theadditivesandpreservatives,andwantedeveryonetoseethetruthaboutwhattheywereingesting.

Food companies use a lot of marketing sleight of hand to make you think they’re serving upsomethingfreshandnutritious.Subwayisoneofthebestexamples.AstakenfromSubway’swebsite,“We’vebecometheleadingchoiceforpeopleseekingquick,nutritiousmealsthatthewholefamilycanenjoy.”

Subwaywantsyoutobelievetheyservehealthyfood.Theyusemanymarketingtacticstodrivethispointhome.Thetacticsthatbothermethemostaretheirpartnershipswithmedicalassociationsandourgovernmentleaders,becausemanypeopletaketheirendorsementsascredibleandrelyonthem.

Here’sthereality:Let’sstartwiththeAmericanHeartAssociation’sendorsementofSubwayas“heart-healthy.”Thisis

afarce.Subway was the first restaurant to obtain the American Heart Association’s Heart-Check

certification on certain menu items, namely, just a few sandwiches without any cheese or sauce.Subway,however,prominentlydisplays this little logoall over theirmarketingmaterials and in theircommercials, alongwith a disclaimer that could lead one to believe that everything on themenu isheart-healthy.

Asforsalads,thecertificationappliesonlytothoseservedwithfat-freesweetoniondressing.Butthatdressingisloadedwithsugaranddimethylpolysiloxane,anadditivefoundinSillyPuttyandbreastimplants.IguesstheAmericanHeartAssociationthinksit’sheart-healthytoeatthisadditive,whichissometimespreservedwithformaldehyde.

You may also notice that “Doctor’s Associates Inc.” appears on Subway’s menu, napkins, andpackaging.Whatisthisgroup,anyway?

Well,it’ssimplythecorporationthatownsSubwayrestaurantsandisinnowayassociatedwithanymedicalorganization. Insteadofnaming their corporation likeother restaurantsdo (e.g.,McDonald’sCorporation, Arby’s Restaurant Group, Inc.), they chose a name that implies they are a medicalorganization.Howdotheyexplainthereasoningbehindthis?Accordingtotheiremployeeguide:

“The name was chosen by Dr. Peter Buck and Fred DeLuca in 1966. Dr. Buck was a nuclearphysicistbyprofession,andFredhadaspirationsofattendingmedicalschooltobecomeadoctor.So,thenameDoctor’sAssociatesInc.seemedtofittheirsituation.”

Canyoubelieveit?There’smore.FirstLadyMichelleObama’sendorsementofSubwayasa“healthychoice”forkids

saddensme.OurFirstLadyisnowontherecordstatingthat“Subway’skids’menumakeslifeeasierforparents,becausetheyknowthatnomatterwhattheirkidsorder,it’sgoingtobeahealthychoice”and“Everysingle itemmeets thehighestnutritionstandards.”Thiscameafterahugeannouncement thatSubwaywas launchinga$41-million“Pileon theVeggies”advertisingcampaignusing theMuppets,aimedatkids,incooperationwithMichelleObama’sLet’sMoveinitiative.

IgotsofedupwithSubway’s“EatFresh”advertisingcampaignthatItargetedthecompanyinmypetition to remove azodicarbonamide from their bread (the yoga mat chemical I mentioned above).Subwaywas servingAmericans this ingredient,butnot citizens inEurope,Australia, andAsia.Whywereweeatingyogamatchemicals,whiletheywerenot?

Subwayhadcompletelyignoredmyinvestigationintotheiringredientsin2012,furtherpressurein2013whenIfilmedavideoofmyselfeatingayogamattodrivethepointhome,andrepeatedphonecallsandrequeststotheircorporateheadquarters.Morethan97,000peoplesignedthepetition.

Finally,onFebruary6,2014,Subwayannounced that theywould removeazodicarbonamide fromtheir bread.Subway food still has a lot ofotherunhealthy ingredients.Clearly, theyhave a lotmoreworktodo,butIremainhopeful.

Gettingacompanytoremoveasingle ingredient iscertainlyavictory.But therealvictory is thatbringingawarenessofone ingredientbrings awarenessof all the toxic ingredients in a foodproduct.People start to see that our entire food supply is tainted—and theymobilize.Mobilizing concernedconsumerstotakeactioninordertochangeourfoodistrulyattheheartoftheFoodBabeWay.

DON’TJUSTBLAMETHEFOODCOMPANIES…

ManypeopleaskmewhyIchoosetotargetspecificcompaniesinmycampaigns.They’veaskedwhyIdon’tgoafterthegovernmentagenciesthatapprovetheingredientsinourfood.Unfortunately,becauseofthescrewed-upsystemwelivewith,muchofthefoodiscontrollednotbythegovernment,butratherby the foodcorporations that are selling it tous.Foodcompanies spendmillionsofdollars lobbyinggovernmentofficialstoinfluencevotesonlaws,rules,andregulations,andsometimestheyareabletoavoidthesystemaltogether.

You’dthinkourFoodandDrugAdministration(FDA)wouldprotectusfromallof this,wouldn’tyou? Hell, no. They’re part of the problem.Most decisions about what goes in our food are madewithouttheFDA’sknowledge—orours.

Alittlehistorylesson:Backin1958—thesameyeartheHula-Hoopwasinvented,Elvisjoinedthearmy,andPizzaHutwasfounded—Congressenactedalawthatwasmeanttoguaranteethatchemicalsintentionally added to foods were safe. It was called the Food Additives Amendment, and it was apositivemoveforthehealthofallAmericans.ButCongressandtheFDAhadnowayofknowinghowfoodscienceand technologywould transformourfoodsupply in thefuture.Aroundthe timethe lawwaspassed,therewereapproximately800foodadditives.Adecadelater,thatjumpedto3,000.Today,anestimated10,000chemicalscanmaketheirwayintoourfoods,manywithoutanyFDAreviewforsafety.

Here’swhy:TheFoodAdditivesAmendmentexemptscertaincommonfoodingredientsfromFDAreviewas longas theyare“generallyrecognizedassafe,”orGRAS.In1958,Congressbelieved thatcertainadditives—likevinegarandoil—weresoobviouslysafe that theyweren’tworth reviewingortesting. However, this amendment—and its enforcement—created a loophole so big I could park asemitruckinsideit.TheloopholeallowscompaniestoclaimthattheirnewchemicalsandadditivesareGRASwithoutevennotifyingtheFDA.

Today,theFDAallowsfoodmanufacturerstodotheirowntestingtodeterminewhetheranadditiveissafe.Ifthecompanydeemsitsafe,theygoaheadanduseitwithoutanyinputfromtheagencyorthepublic. This testing is generally performed on animals,where doses are questionable and given in arelativelyshorttime.Thewholeprocessscreamsblatantconflictofinterest!

Infact,theFDAhasneverreviewedthesafetyofmorethan3,000foodchemicals.Mostcompaniesdon’tevennotifytheagency.Anestimated1,000chemicalsareknownonlytothecompaniesthatusethem.

What’sevenmoreoutrageousisthatwecan’trelyontheingredientlistsonlabelstohelpusfullyunderstandwhatwe’reeating.Morethan5,000substancesaren’trequiredtobelisted.

IftheFDAdoesn’tknowwhat’sinfood,howcanwe?Wecan’t,aslongastheFDAislaxonthehealthdangersposedbyadditives.

“Wesimplydonothavetheinformationtovouchforthesafetyofmanyofthesechemicals.…Wedonotknowthevolumeofparticularchemicalsthataregoingintothefoodsupply.”

—MichaelTaylor,theFDA’sdeputycommissionerforfood

In1959,forexample,thefoodadditivecarrageenanwasofficiallygrantedGRASstatusbytheFDA.Despite its being rubber-stamped as healthy by the FDA, there’s still argument over the safety ofcarrageenan.MuchofthedoubtcomesfromaUniversityofIowareviewpublishedinEnvironmentalHealth Perspectives in 2001. Based on animal and laboratory research, this study revealed thatcarrageenancouldcauseulcersinthecolonandperhapsevencancer.ThereviewindicatedthatFDA-approved food-grade carrageenan can be contaminated with non-food-grade carrageenan (degradedcarrageenan),which is a known carcinogen.Tome, the continued status of carrageenan asGRAS istroubling.

In1993,theFDAgrantedapprovaltoMonsantoforitsgeneticallyengineeredrecombinantbovinegrowthhormone(rBGH),brand-namedPosilac,forusebythenation’sdairyfarmers.Itincreasesmilkproductionbyabout10percentoveracow’slifecycle.It’sthelargest-sellingcattlepharmaceuticalintheUnitedStates.

But Posilac has always been controversial. More and more cancer specialists are apprehensive,because it may increase the risk for breast, colon, and prostate cancers in humans. Unless themilkyou’re drinking is clearly marked “organic” or “rBGH free,” it probably contains this hormone.Incidentally,PosilacisbannedinEurope,Canada,Australia,andJapan.Thisshouldtellussomething.

Evencowsgetsickfromthisdrug.Justcheckthelabelonthishormone,andyou’llseealonglistoftoxic side effects inflicted on these poor cows.One ismastitis, an inflammation of the udders. Theinflammationisthentreatedwithantibiotics.Unfortunately,tracelevelsoftheseantibioticsmayremaininthecow’smilkandotherdairyproductsthatendupongrocerystoreshelves.

Other scary GRAS chemicals include the preservatives butylated hydroxyanisole (BHA) andbutylated hydroxytoluene (BHT), used to keep the fats and oils in foods fromgoing rancid.They’refound in boxed cereals, canned frostings, dessertmixes, instant potatoes,microwave popcorn, bakedgoods, meat products, and chewing gum. BHA has been found to cause cancer in various animalstudies, leading the National Institutes of Health’s National Toxicology Program to describe it as“reasonablyanticipatedtobeahumancarcinogen.”AtleasttheFDAputslimitsonBHAandBHTinfoods; the preservatives can’t exceed 0.02 percent of a product’s fat content. But because thesechemicalsarefoundinsomanyfoods,howdoyouknowhowmuchyou’reingesting?Youdon’t,notreally.

Nitrites and nitrates (which turn into nitrites in the body) also are controversialGRAS additives.Thesechemicalsarewidelyusedincuredmeatstopreventbotulism.Butcookingtheseproductsathighheatand, toa lesserdegree,digesting them,producenitrosamines—whichcausecancer in laboratoryanimals.

Smokeandmirrors.Itjustmakesmesick.Andnowwe’refindingoutthatfilthypoliticshaveenteredthepicture.In 2013, an alarming report was published in the Journal of the American Medical Association

InternalMedicinebyagroupoftopfoodadditiveresearchersledbyTomNeltner.Theylookedat451GRASnotificationssubmittedvoluntarilybycompaniestotheFDAbetween1997and2012,andtheyfound “ubiquitous” conflicts of interest in GRAS approvals. Almost two-thirds of those safetyassessmentsweremadeby“experts”selectedbythefoodcompanyoraconsultingfirm.Aboutafifthofthoseassessmentsweremadebyanemployeeofanadditivemanufacturer!

TheFDAisn’tlookingafteryou.They’relookingafterfoodcompanies.Makenodoubtaboutit,thefoodindustryisinbedwiththeFDA.

SAVEYOURSELFNOW!

Iknowyoumightbeupsetaboutwhat’shappeninginthefoodindustry,andIdon’tblameyou.Afterreadingaboutmyinvestigationsandfindingoutyou’rebeingduped,you’reprobablywonderinghowtoavoidbeingavictimofthesecircumstances.Icantotallyrelate,andIhaveasolution.

Ifyouwanttobehealthyandinshape,you’vegottotakecontrol.Nogovernmentagency,bigfoodcompany,oranyoneelseisgoingtodoitforyou.Youcan’ttrustanyonebutyourself.

Be fussy aboutyour foodchoices.Get savvyaboutwhatyou’re eating.The less a foodhasbeenprocessed,themoreitbenefitsyourhealth.Readlabels—notsomuchthecaloriesorcarbsinaproduct,butthelistofingredients.Eatorganic,realfood;it’sthebestwaytoprotectyourself.Rememberthattherearemorethan10,000ingredientsaddedtoourfood,thousandsofwhichareuntested.Youdon’thavetoknowthemall.Butthereare15ingredientsIwantyoutorecognize.Let’stalkaboutthemnow.

CHAPTER2

WEARETHECHEMICALSWEEAT—THESICKENING15

YOU’VEHEARDTHEEXPRESSION“Youarewhatyoueat.”Letmerephraseit:Youarethechemicalsyoueat.Theymakeyoutired.Theyputyouthroughskindramaslikerashed,blemished,ordryskin.Theymakeyoufeelfatandmiserable,eventhoughyou’vebeendietingandexercisinglikecrazy.Theyputyouatriskforscary,life-shorteningdiseaseslikecancer.

Theseproblemsaren’tyourfault.Anentire industryexistswhoseinterest is toobscureorconcealthepotentialeffectsoffoodchemicalsyou’reingestingonadailybasis.It’snotjustthattherearegoodfoodsandbadfoods.It’snotjustthatyoushouldeatthisandnotthat.It’salsothattherearefoodsthatcanhelpyou,andfoodsthatcanharmyou.I’llshowyouwheresomeoftheseproblemslie—andwhattodoaboutthem.Let’stalkfirstaboutwhat’smakingyousick.

THESICKENING15

Exactlywherearethesescarychemicals?You’reinforasurprise.They’reprobablyineverymealorsnackorbeverageyouhadtoday.TakealookatmySickening15.

1.GROWTHHORMONESINMEAT

Whenyoueatconventionalmeat,you’reprobablyeatinghormones,antibiotics,steroids,andchemicalscreated by the fear and stress suffered by the animal during slaughter and in its inhumane livingconditions.

In2009,twoJapaneseresearcherspublishedastartlingstudyinAnnalsofOncology.Theypointedout that therehasbeenasurge inhormone-dependentcancers thatroughlyparallels thesurgeofbeefconsumption in Japan. Over the last twenty-five years, hormone-dependent cancers such as breast,ovarian,endometrial,andprostatecancerrosefivefoldinthatcountry.Morethan25percentofthebeefimported to Japan comes from the United States, where livestock growers regularly use the growthhormonalsteroidestradiol.TheresearchersfoundthatUSbeefhadmuchhigherlevelsofestrogenthanJapanesebeefbecauseof theaddedhormones.This finding led them toconclude thateatinga lotofestrogen-richbeefcouldbethereasonfortherisingincidenceoftheselife-threateningcancers.

Injected hormones like estrogen mimic the activity of our natural hormones and prevent thosehormonesfromdoing their jobs.Thissituationcreateschaos.Growthhormonesmayalter thewayinwhich natural hormones are produced, eliminated, or metabolized. And guess what? Hormoneimpersonatorscantriggerunnaturalcellgrowththatmaydevelopintocancer.

TheUnited States is one of the only industrialized countries that still allows their animals to beinjectedwithgrowthhormone.Australia,NewZealand,Canada,Japan,andtheentireEuropeanUnionhavebannedrBGHandrBSTbecauseoftheirdangerousimpactonhumanandbovinehealth.

US farmers fatten up their livestock by injecting themwith estrogen-based hormones,which canmigratefromthemeatweeattoourbodies—andpossiblystimulatethegrowthofhumanbreastcancer,according to the Breast Cancer Fund, an organization committed to preventing breast cancer byeliminatingourexposuretotoxinslinkedtothedisease.

FarmsinAmericaalsodosetheirlivestockwithcertaingrowth-stimulatingdrugs,namely,thefeedadditiveractopamine,marketedasPayleanforpigs,asOptaflexxforcattle,andasTopmaxforturkeys—all banned in other countries, by theway.Ractopamine is a beta-agonist.When animals consumefeed,theychanneltheextraenergyintofatcells.Butwhengivenbeta-agonists,theypartitiontheextraenergyintomuscleinsteadoffat.

Supposedly,beta-agonistsaresafeinfoodanimalsbecausethecompoundsdonotlastlonginanimaltissue.Theybreak downquickly and are excreted before the animal is slaughtered.Of course, thesedrugsthengetintooursoilthroughanimalpoop.

TheRussianconsumerprotectionagency,Rospotrebnadzor,backedastudyonractopamine.In2014,the agency issued findings showing that eating products with traces of ractopamine leads to anunacceptablelevelofriskofdiseasesofthecardiovascularsystem.Thistellsme—again—thatthereisjustnoacceptablelevelofanychemicaltoingest,ever.

Drink a glass of conventional pasteurized milk, and you might as well be drinking a hormonecocktail.Somedairyfarmers inject theiranimalswithhormonesso that theypumpoutmoremilk.ANutritionandCancerstudyreportedin2011thatcow’smilkstimulatedthegrowthofprostatecancercellsinlabdishes,whilealmondmilksuppressedthegrowthofthesecells.Interesting,isn’tit?

It’s important to choose organic dairy. It’s healthier than conventionalmilk.A recent study fromWashingtonStateUniversityanalyzedthenutrientcontentofbothtypesofmilkandfoundthatorganicmilkishigherinheart-healthyomega-3fattyacidsandproteinthanconventionalmilk.

TheFoodBabeWay:I’mnotagainsteatingmeatordairy.I’magainsteatingitifyoudon’tknow

how it was grown or produced. Fortunately, there are lots of farms specializing in drug-free andhumanely, organically, and sustainably raised livestock. Look for organic, grass-fed and/or pasture-raisedmeat,aswellaspoultry,anddairy.

AdvancedLabelReading

A “food additive” is any substance added during the production, processing, or storage of food.Most of the processed foodsavailabletodayareloadedwithfoodadditivesandartificialingredients.OnceIlearnedthisandstartedpayingmoreattentiontotheactualingredientsinfood,aswellasthefooditself,myownhealthimprovedastronomically.

By now we all know to check labels for calories, fat, sugar, and carbs. That’s Label Reading 101. Now it’s time forpostgraduatelabelreading.Readlabelstomakesuretherearenoadditivesorharmfulchemicalsinthefoodsyoubuy.(Bythetimeyoufinishreadingthisbook,you’llhaveyourPhDinlabelreading!)

Ifyoudon’tknowwhatyou’rebuying,howareyousupposedtomaketherightnutritionaldecisions?Beanavidfoodlabelreader.Yourhealthdependsonit.

2.ANTIBIOTICS

Antibioticsareroutinelygiventolivestocktomakethemfat.Well,theyjustmightdothesamethingtoyou. How is this possible? Antibiotics kill off healthy bacteria in the gut—beneficial bugs calledprobioticsthatinfluencehowweabsorbnutrients,burnoffcalories,andstaylean.Scientistshavefoundthatleanpeoplehavemoreofthegood,antiobesitybacteriaintheirguts,comparedtopeoplewhoareoverweight.

AccordingtoDr.MartinJ.Blaser, inhisgroundbreakingbookMissingMicrobes,antibioticuse ischangingourmetabolismandbodycomposition.Inexperimentsconductedwithrats,Blaserdeterminedthathigh-caloriedietsalonedonotexplaintherapidincreaseintherateofobesity.Thisincreasecouldalsobeattributedtothehighuseofantibiotics—especiallyatanearlyage.

On average, children get asmany as twenty antibiotic treatmentswhile they’re growing up. In astudyofchildreninBritain,researchersshowedthatkidswhowereprescribedalotofantibioticswerefatteratagesevenandagefifteenthanchildrenwhodidnotreceivemanyofthesedrugs.

Antibiotics have been given a free ride for decades,withmillions andmillions being prescribed.Thisoverexposureisagrowingconcern.NationalsurveysreportedbytheUSDepartmentofHealthandHumanServiceshaveshownantibioticresiduesinmeat,inmilk,and,insomecities,indrinkingwater.Thatmeansevenifyouavoidunnecessaryantibioticsfromyourdoctor,youcouldbegettingthemfromthe grocery store and faucet. An estimated 80 percent of antibiotics used in this country are forlivestock.Thisoveruseiscreatingsuperbugsthatcouldthreatentheentirehumanpopulation.

Antibioticsinfoodarehardtoescape.Unlessapackageislabeledaccordingly,youcanprettymuchguaranteethatantibioticshavebeenusedtoproducemeatanddairyproductssuchascheese,milk,sourcream,andicecream.

TheFoodBabeWay:Alwaysbuyantibiotic-freemeatanddairy.Meat that is certifiedorganic isalsoantibiotic-free.Don’teatthemeatordairyatarestaurantunlessyouknowit’santibiotic-free.

Onapersonalhealthnote,I takeantibioticmedicineonlywhenabsolutelynecessary—andnotforthecommoncold.Thecold isavirus;antibiotics treatbacterial infections.Makesureyouabsolutelyneedantibioticsbeforeaskingyourdoctortoprescribethem.

Andstopusingsomuchofthatalcohol-basedhandsanitizer.Thisproductiskillingoffallthegoodbacteria you need to stay healthy. Soap works just as well. Finally, consider taking a probioticsupplementtohelpfillyourgutwithgoodbacteria.Itakeoneeveryday.

3.PESTICIDES

Pesticides, fungicides, and herbicides are sprayed on fruits, vegetables, grains, nuts, and seeds—virtually everything grown in nature—and they’re among themost toxic substances on earth, doinguntolddamagetoourbodies.

Foronething,theyimitateestrogen(afat-forminghormone)anddisruptthyroidfunction—twosideeffects that encourageweight gain. According to the EnvironmentalWorking Group, apples are themost heavily sprayed fruit. Could these pesticides on an apple be making you fat? Quite possibly,especiallyifyouconsidertheexposureandaccumulationofpesticidesovertimeinourbody.

Studieshavealso linkedpesticides tocancer.Whenyou’reexposed topesticides,yourbodycan’tproperlydefend itself against carcinogens fromother sources.Soyourcancer riskgoesup. Ifyou’reoverweight,watch out: Pesticides love to camp out in fat tissue and stay there. There they begin tomimicestrogen;thiscanleadtoestrogen-relatedhealthproblemssuchasbreastcancer.

Oneoftheworstpesticidesisglyphosate,commonlyknownbythetradenameRoundup,producedby thechemicalbiotechcompanyMonsanto.Thiscompanypatentedseedsandcreatedcrops thatareresistant to glyphosate through genetic engineering. Because of this,manyUS farmers started usingmoreofit.Wenowknowfromresearchthatglyphosatefoundingeneticallymodifiedfoodsisatoxinthatcanaccumulateinyourbodythemoreyouareexposedtoit.Ithasbeenlinkedtokidneydisease,breast cancer, and some birth defects. It compromises your immunity. And it slows down yourmetabolism.Thisisbad,badstuff.

Onethingthattotallybafflesmeisthattheword“conventional”isusedtodescribeproducethatisgrownwithpesticides.There’snothingconventionalaboutusingtoxicchemicalstogrowfood.

TheFoodBabeWay:Aren’tyousupposedtoeatmoreproducetostayhealthy?Yes,butnotifyourfruitsandveggiesarecoveredinpesticideresidue.Sopurchasecertifiedorganic.Organicfoodshaven’tbeensprayedortreatedwithsyntheticpesticides,fungicides,orotherharmfulchemicals.Ifyoudon’thaveaccesstoorganicfoods,purchaselocalandseasonalfruitsandvegetablesatfarmers’markets.ThereasonIsaythatisthatproducethat’stransportedoverlongdistancesorpreservedbecauseit’soutofseason is often sprayedwith evenmore chemicals.Avoid commongenetically engineered foods likecorn, soy, canola, sugar beets, cottonseed, papaya, zucchini, and squash. Only buy these if they areorganic.Washyourproducewell,too.

Organic101

I’llbeusingtheword“organic”throughoutthisbook.Butwhatdoesthetermreallymean?Herearesomedefinitions:

Certifiedorganic:Thismeansthat95percentofallingredientsinaproduct,exceptsaltandwater,areorganic.AccordingtotheUSDA:“Organicfoodisproducedbyfarmerswhoemphasizetheuseofrenewableresourcesandtheconservationofsoilandwatertoenhanceenvironmentalqualityforfuturegenerations.Organicmeat,poultry,eggs,anddairyproductscomefromanimalsthataregiven no antibiotics or growth hormones. Organic food is produced without using artificial ingredients, most conventionalpesticides,fertilizersmadewithsyntheticingredientsorsewagesludge,bioengineering,orionizingradiation.Beforeaproductcanbe labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer isfollowingalltherulesnecessarytomeetUSDAorganicstandards.Companiesthathandleorprocessorganicfoodbeforeitgetstoyourlocalsupermarketorrestaurantmustbecertified,too.”TheseproductsmaydisplaytheUSDAOrganicseal.

100%certified organic: Thismeans that 100 percent of all ingredients in a product, except salt andwater, are organic. TheseproductsmayusetheUSDAOrganicseal.

Madewithorganicingredients:Thismeansthat70percentofallingredientsinaproduct,exceptsaltandwater,areorganic.Theseproducts might contain genetically modified ingredients or other chemical additives. These products may not use the USDAOrganicseal.

4.REFINEDANDENRICHEDFLOUR

I’mtalkingaboutflourthathasbeenstrippedofnutrientsandfiberwithnoneputback.Manufacturers“enrich”theirdeadflourbyputtingsyntheticnutrientsbackintotheproduct.Thanksalot.Manyfloursareevenbleachedwithchlorineorperoxidetomakethemlookwhite,becausesomepeopleassociatewhitenesswithquality.Mmmmmmm.ACloroxsandwichforlunch?

What’smore, a number of breads are loadedwith added sugar tomake them taste better.Dowereallyneedthis?Sugarissobadforyourwaistline,skin,andcomplexionandincreasesthechancesofdiabetes,heartdisease,andotherillnesses.Whiteflour—well,youmightaswelleataboxofsugar.

The Food BabeWay: If you buy bread, check the labeling.Make sure it’s made with sprouted“wholewheat”flouror“wholegrain”flour.Eitheroneshouldbethefirstingredientonthelist.Also,avoidenriched,bleached,andwhitewheatflour.Choosewholewheatandwholegrain,wholeoats,rye,buckwheat,almond,orquinoaflourinstead.Bytheway,thisstandardalsoappliestootherflour-basedproducts,likecrackers,rolls,bagels,andanycommerciallybakedfood.

5.BISPHENOL(BPA)

This isn’ta foodperse. It’sa toxicchemical foundinfoodpackagingand in the liningsofcans thatcontain canned foods and soft drinks. BPA disrupts hormones that govern metabolism, growth,reproduction,andothercrucialbodilyprocesses.

BPAisbanned inCanadaand theEuropeanUnion. It isnotbanned in theUnitedStates,with theexceptionofbabybottlesandinfantformulapackaging.TheFDAhasbannedtheuseofthischemicalinthesetypesofcontainers.

Chronic BPA exposure is linked not only to obesity, but also to prostate and breast cancer, andthyroidproblems.Itisalsoassociatedwithinfertility,diabetes,earlypuberty,andbehavioralchangesinkids.

A2011HarvardstudyfoundthatpeoplewhoateasingleservingofcannedsoupadayforfivedayshadtentimestheamountofBPAintheirbodiesastheydidwhentheyatefreshsoupdaily.Soup’son?Notformeifit’sBPA-canned.

TheFoodBabeWay:Thousandsofchemicalsareallowedinfoodpackaging,theeffectsofwhichwestilldon’tknow.For this reason, I stayaway fromplasticasmuchaspossibleandgocleanwithglassandstainlesssteel.

AneasyfixistobuyfoodinBPA-freecans.CertaincompanieslikeEdenFoods,NativeForest,andVitalChoiceWildSeafood&Organicsdon’tuseBPAintheircans.Likesoup?Makeitfromscratch.CheckoutmysouprecipesinChapter8.Also,chooseBPA-freeplasticforfoodanddrinkstorage.

Don’tPopThis!

Ifyouorsomeoneyouknowisstilleatingmicrowavepopcorn,listenup!Ican’ttellyouhowmanytimesIusedtoeatmicrowavepopcornwhenIworkedinanoffice.Mycoworkerswouldbuyoneofthosepacksfromthevendingmachineinthebreakroomandpop thatsucker right into themicrowave,and thewhole floorwouldsmelldelicious. I justcouldn’thelpmyself. Itwas theonethinginthevendingmachinethathadtoberefilledweekafterweek—waybeforethestalepeanuts.I’msogladIbrokethathabit,becauseletmetellyou,thisstuffishorribleforyourhealth,andhere’swhy…

Thebagsholdingmostmicrowavepopcornvarietiesarelinedwithperfluorooctanoicacid(PFOA).ThischemicalisthesametoxicstufffoundinTeflonpotsandpans.Itcanstayintheenvironmentandinthehumanbodyforlongperiods.Whenheated,ithasbeenlinkedtoinfertility,cancer,andotherdiseasesinlabanimals.Nolong-termstudieshavebeenconductedonhumans,buttheEnvironmentalProtectionAgency(EPA)liststhissubstanceasacarcinogen.

The contents of the popcorn include processed oils, artificial flavorings (like diacetyl,which causes popcorn lung), naturalflavorings,sodium,preservatives(includingthehighlytoxicTBHQ),andtransfats.

Eventhoughnogeneticallymodifiedpopcornkernelsarebeingproduced,severalotherGMOingredientsinoilsoremulsifiersarefoundinthispopcorn.Fewmicrowavepopcornsuseorganiccorn,either,soyoucanbesuretheycontainharmfulpesticides.

Ifyoustilllovepopcorn,don’tworry.Iwon’tleaveyouinthelurch.CheckoutmySuperfoodPopcornintherecipesectionhere.It’ssoeasytomake,andyoucanavoidallofthesehealthpitfalls.Makeitinadvanceandthrowitinareusablebagfortheofficeormovietheater.

Another tip: Instead of buying tomato products in cans, try buying food in glass jars. Two greatbrandsareGoodBoyOrganicsYellowBarnBiodynamicandBionaturæ.Asforcannedbeans, forgetaboutthem.Buyorganicdriedbeansandcookthemyourself.YoucanavoidBPAandsavemoney,too.

6.HIGH-FRUCTOSECORNSYRUP(HFCS)

Igripeaboutthisadditiveallthetime.HFCSisachemicalderivativeofcornsyrup.It’sfoundinfoodstoonumeroustocount.Afewexamples:bread,sodas,flavoredyogurt,crackers,andcookies.AreviewpublishedintheInternationalJournalofObesityin2008notedthattheriseinobesityinthelastthirty-fiveyearshasparalleled the risinguseofHFCS,whichmade itsdebuton the foodscene justbefore1970.HFCSmakesyou fat largelyby impacting twohormones, insulin and leptin.Whenyou ingestHFCS, insulin skyrockets, and insulinpromotes fat storage.Notonlydoes this sweetenermakeyourinsulin level surge, it alsowreaks havoc on the hormone leptin, the body’s appetite regulator.HFCSsuppresses your response to leptin, and you get so hungry youwant to eat everything in sight. Theresult:Yourbodygetsveryadeptathoardingfat.

AnotherconcernaboutHFCSiscitedinastudybytheAmericanChemicalSocietyoncarbonatedsoftdrinks.RutgersUniversityProfessorofFoodScienceChi-TangHo,PhD,conductedchemicaltestsonelevendifferent carbonated softdrinkscontainingHFCS.He found“astonishinglyhigh” levelsofreactive carbonyls in those beverages. These undesirable compounds associated with “unbound”fructoseandglucosemoleculesarebelievedtocausetissuedamage.Bycontrast,reactivecarbonylsarenotpresentintablesugar,whosefructoseandglucosecomponentsare“bound”andchemicallystable.

TheFoodBabeWay:Readpackagelabelsforhigh-fructosecornsyrup.It’sinmoreproductsthanyoumight imagine. Later on, I’ll show you how to spot other hidden sources of sugar and how tochooseproductswithnonrefinedsugarssuchasfruit,dates,coconutsugar,maplesyrup,andhoney.

7.ARTIFICIALSWEETENERS

If you think drinking diet soda is the way to lose weight, think again. Artificial sweeteners, fromaspartametosaccharinandeverythinginbetween,arebadnewsforweightcontrol.Theycanbefoundin diet foods, beverages, candy, desserts, and many other processed foods. Look for aspartame,neotame,saccharin,sucralose,erythritol,acesulfamepotassium,andacesulfameKonthelabel.YoucanalsofindthemunderthebrandnamesNutraSweet,Sweet’NLow,Equal,andSplenda.

Artificial sweeteners may do more harm than good—for three reasons. First, some of thesesweeteners, suchas acesulfamepotassiumandaspartame,may slowdownyourmetabolism.Second,artificialsweetenersactuallytrainpeopletocravesweets.Third,thepresenceofartificialsweetenersina product doesn’t automaticallymean natural high-calorie sweeteners aren’t present, too. Some foodmanufacturersuseboth.

What about the overall safety of artificial sweeteners? This has been a topic of hot debate fordecades.Somestudiessay they’resafe,otherssay they’renot.All Iknowis that Ihaven’tseen littlepink,yellow,orbluepacketsofsweetenersgrowingontrees,soIavoidthestuff.

The Food Babe Way: Use low-cal options such as pure stevia leaf powder or liquid, but inmoderation.

8.PRESERVATIVES

Asyoustrolldown theaislesof thegrocerystore, start thinkingabout the shelvesofboxed,canned,jarred,andpackagedfoodsascasketsholdingdeadfood.It’sallembalmedwithpreservativesthatwillmakeyoufeeldead,too.

Among theworstof thesepreservativesarenitrates,used inmeats topreventbacteriagrowthandmaintaincolor.Toxictothebrain,nitratesarelinkedtoAlzheimer’sdiseaseandmanytypesofcancer.Iseenoreasontoeatchemicallypreservedcuredandsmokedmeat.

ThentherearethepreservativesBHAandBHT,bothbannedallovertheglobebutstillallowedintheUnitedStates.BHAandBHTarepetroleumderivativesused topreservefatsandoils.Theyhaveproducedcancersinrats,mice,andhamsters.TheInternationalAgencyforResearchonCancerandtheUS National Toxicology Program classify the preservative BHA as “reasonably anticipated to be ahumancarcinogen”—butasImentionedinthepreviouschapter,theFDAstillallowsit.

Studies found that rats fed the FDA’s maximum limit for the endocrine-disrupting preservativepropylparabeninfoodhaddecreasedspermcounts.

Anothercontroversialpreservativeispropyleneglycol,usedasathickeningagenttoabsorbwater.Largeoraldosesinanimalshavecausedcentralnervoussystemdepressionandkidneydamage.

Thenthere’spropylgallate,usedtokeepoilsinprocessedfoodfresh.Itcancausestomachorskinirritationinsensitivepeople.

Asourceofmanypreservativesisfastfood.Watchoutfordimethylpolysiloxaneinparticular,atypeofsiliconewithantifoamingpropertiesthatisusedincosmeticsandavarietyofothergoodslikeSillyPutty.You’llfinditinChick-fil-Achickensandwiches,McDonald’sFrenchfries,KFCmashedpotatoesandbiscuits,TacoBellcinnamontwists,FiveGuysFrenchfries,Domino’sbreadsticks,andonandon.

TheFoodBabeWay:Choosefoodsthatarefreshordonotcontainpreservatives.There’snoreasontoembalmyourbodybeforeyou’redead.

9.TRANSFATS

Most people recognize the term “trans fat” because these nasty fats have made headlines. Minuteamountsof trans fatsoccurnaturally in redmeats and full-fatdairyproducts,butmost come fromaman-made process called hydrogenation that morphs vegetable oil into solid fat. Trans fats helpprocessedfoodstaysolidatroomtemperatureandlengthenshelflife.

Buttheprocessedkindoftransfatscanbedeadly,evenintraceamounts.Accordingtoa2012studypublishedinAnnalsofInternalMedicine,amereforty-calorie-per-dayincreaseintransfat,maybefromastore-boughtcookieortwo,canupyourriskofheartdiseaseby23percent!Infact,theCentersforDiseaseControlandPrevention(CDC)hasattributedupto7,000deathsandover20,000heartattackstothesubstance.Transfatsaresuspectedofdoingotherdamage,too.Theymayraisebloodsugar,hurtyourimmunity,makeyourfatcellsbigger,andcreatemoreofthem.

Forfun,Ilookedintothehistoryofthesedeadlyfats.Theywerecreatedbackintheearly1900sbyachemistwhowantedtofindacheapsubstituteforcandlewax.Hediscoveredthatboilingcottonseedoilandthencoolingitwouldcauseit tohardenintoblocksoffat thatyoucouldburnascandles.Seeingdollarsigns,Procter&Gambleboughtthepatentandbeganproducingcheapfoodfat.Yuck.

TheFoodBabeWay:Transfatsareeasy tohuntdown.Lookfor“partiallyhydrogenated”on theingredientlabelsoffoodslikecrackers,cookies,pies,andotherbakeryitems;dough;andsnackfoods.Don’tbelievethe“NoTransFat”labelonsomefoodpackages;therestillcouldbesomelurkinginsidebecauseofanFDAloophole.Alwayschecktheingredientlist.

I’llintroduceyoutofoodsthathavenonthreateningoilsinthemlikecoconutoil,sesameoil,oliveoil, hempseed oil, and red palm fruit oil. So don’t worry. You can have your fat and eat it, too. Afootnote:Transfatsarebeinggraduallyphasedoutoffoods,thankgoodness!

10.ARTIFICIALANDNATURALFLAVORS

Warning:Thissectioncontainsmaterialthatmaybeupsettingtothosewhoareabouttoeatameal.Addedflavoringcancomeartificiallyfromcheaptoxic ingredients likepetroleumorcanbemade

fromanythinginnature—includinganimalparts!Readersofmyblogknowthatthenexttimeyoulickvanillaicecreamfromacone,there’sachance

you’llbeswirlingsecretionsfromabeaver’sanalglandsaroundinyourmouth.Thisoneratesreallyhighonmyupchuckmeter.

Calledcastoreum,thissecretionisusedasa“naturalflavor”notonlyinvanillaicecreambutalsoinstrawberryoatmealandraspberry-flavoredproducts.

Ifyouchewgum,youmayalsobechewinglanolin,anoilysecretionfoundinsheep’swoolthatisusedtosoftensomegums.Whatnutritionalvaluedoyouthinkthesedisgustingadditiveshaveforyourbody?None!Theyexistjusttogetyoutobuysomethingfakeorthatshouldn’tbefood,ratherthanarealalternative.

What about “natural flavors”? They’re anything but. Natural flavor can legally contain naturallyoccurringglutamateby-productsthatact likeMSG,whichisaknownexcitotoxin.Excitotoxinsmakefood irresistible to eat but can cause stroke, Alzheimer’s disease, Parkinson’s disease, obesity,migraines,fatigue,anddepression.

Thenaturalandartificialflavoringchemicals inourfoodsarecontributingtowhatDavidKessler,formerheadoftheFDA,callsa“foodcarnival”inyourmouth.Theytrickyourmindintowantingmoreandmore.Thebigfoodcompaniesarehijackingour tastebudsonebyoneandliningtheircorporatepocketsatthesametime,aswebuymoreproductswiththeseaddictingsynthesizedflavorsinthem.

The Food Babe Way: The word “natural” on a label is virtually bogus. It doesn’t equate with“good.”Readlabels.Iftheylistartificialornaturalflavors,putthosefoodsbackontheshelf.Youhaveachoice.Youcanletthefoodcompaniesandflavorfactoriesconductchemicalwarfareonyou.Oryoucantreatthemliketheenemyandstopbuyingtheirproducts.Instead,chooseorganicandotherproductsthatdonotuseaddedflavoring.

11.FOODDYES

Artificial fooddyes are created synthetically and/orderived frompetroleum, aknowncarcinogen,oreveninsectparts.(Andironically, theonesmadefrominsectpartsmightbelessbadforyouthantheonesmadefromoil.)Ifyoueatpickles,snackbars,icecream,candy,jam,maraschinocherries,orcakeregularlythroughoutyourlife,you’llprobablyeatuptoonepoundofreddyeoveryourlifetime.

Wetendtoeatwithoureyesaswellasourmouths,andfoodmanufacturerscapitalizeonthis.Dyedfoods trick you by making processed food more appealing. Artificial food dyes are linked tohyperactivity inchildren,asthma,allergies,andskin issues.Theyarebanned incertaincountriesandrequireawarninglabelinEurope.Colormeworried!

TheFoodBabeWay:Check labels! Theworst offenders areYellow #5 or tartrazine (E102) andYellow#6 (E110), both ofwhichmay be contaminatedwith the human carcinogen benzidine.OtherharmfuldyesareCitrusRed#2(E121),Red#3(E127),Red#40(E129),Blue#1(E133),andBlue#2(E132).Also,watchoutfor“caramelcoloring,”whichcanbeartificiallyderived.Theseartificialdyesarefoundinsodas,candies,andbakedgoods,andareevenusedtodyesomefruit,suchascherriesandfruitcocktails.Thereareplentyoffoodsmadewithoutartificialdyes,andyou’lllearnaboutthemhere.

12.DOUGHCONDITIONERS

There’sareasonmostcommerciallybakedbreadkeepssowellforsolong:doughconditioners.Thesechemicalsareadded tobreaddoughtostrengthen its texture,extendshelf life,andreduceprocessingtime.

One of the ingredients in dough conditioners is the amino acidL-cysteine. It’smade from eitherhumanhairorduckfeathers.Appetizing,huh?

Adoughconditioner lets companiespassoff chemicallyprocessedcheap foodas “freshlybaked”becauseitcreatesperfect,evenlyspacedairpocketswithinthedough,improvingthetextureafterthedoughcomesoutoflargeindustrialprocessingmachines.Severaldoughconditionershavebeenlinkedtocancer,allergies,andasthma.Readtheingredientlistsoffast-foodproducts,andyou’lldiscoverthatdoughconditionersareinpracticallyeverybun,pieceofbread,muffin,biscuit,roll,andtortilla.

TheFoodBabeWay:Ichooseormakefreshlybakedbreads.Forconvenience,trysproutedbreadlikeFoodForLife’sEzekielbread,whichisfoundinthefreezersectionofmosthealthfoodstores.Andalwayschecktheingredientlistofstore-boughtbakedgoods.Lookfor“doughconditioners”orspecificnameslikeazodicarbonamide(theyogamatchemical),DATEM,potassiumbromate,monoglycerides,anddiglycerides.

13.CARRAGEENAN

Ibringupcarrageenanagainbecauseyou’llreadinvariousarticlesandonlinethatthisseaweed-derivedadditive is safe. To which I say: BS! This additive is an inflammatory agent found in a bunch ofproductsfromdessertstotoothpaste.Carrageenanisusedasathickener,stabilizer,and/oremulsifier(asubstancethatkeepsliquidsfromseparating).Unfortunately,itisallowedinsomeorganicfoods,suchas nondairymilk, even though it has been linked to gastrointestinal problems ranging from irritablebowelsyndrometocoloncancer.TheorganicwatchdoggrouptheCornucopiaInstitutehascalledforanoutrightbanontheuseofcarrageenaninallfoodproducts.

The Food BabeWay: Carrageenan is listed on the labels of some dairy and nut milks, yogurt,cheese,cottagecheese,sourcream,creamcheese,whippingcream,icecream,andprocesseddelimeats,amongotherfoods.Becausethisadditiveissosuspect,Iprefertomakemyownnutmilks,icecream,yogurt,andotherfoodswheneverpossible,orchooseproductsthatdonotcontaincarrageenanontheingredientlist.

14.MONOSODIUMGLUTAMATE(MSG)

This“flavorenhancer”isfoundinfastfoodsandmanyprocessedfoods.Itheightenstheflavoroffoodbyexcitingneuronsinthebrainwheneaten.Thissoundslikeagoodideaforspicingupblandfoods,butMSGhasalongrapsheet.Letmetallyupitsoffensesforyou:Ifyou’reoneofthepeoplewhoareallergic to thiscommon ingredient, itcould lead toskin rashes, itching,nausea,vomiting,headaches,asthma,heartarrhythmias,depression,andevenseizures.

MSGisalso linked toobesity.A2008studyfromresearchersat theUniversityofNorthCarolinalookedatthedietsof752menandwomenlivinginthreevillagesinnorthandsouthChina.Mostofthepeopleateanaturalfoods–typediet,butabout80percentaddedMSGtotheircooking.Afteradjustingforfactorslikesmokingandphysicalactivity,theyfoundthosewhousedMSGwerealmostthreetimesaslikelytobeoverweightasthosewhousednone.ExpertsthinkMSGmakesfoodtastesogoodthatwehelpourselves to toomuch.Foodcompaniesengineer their food tomakea flavor irresistibleandmemorablesoyoueatmore.

Nothanks.Isticktonutritiousfoodsthatareflavorfulontheirown,withoutMSG.TheFoodBabeWay:MSGislistedasmonosodiumglutamateonlabelsandisfoundinrestaurant

foods,chips,dips,frozendinners,saladdressings,andsoups.Somecompaniestricktheconsumerandsay“NoaddedMSG”onthelabel;however,MSGisamasterofdisguise.HiddenMSG(freeglutamicacid)canbefoundundercertaincommonnames,whichI’velistedbelow.

DeceptiveNicknamesforMSG

GlutamicacidGlutamateMonopotassiumglutamateCalciumglutamateMonoammoniumglutamateMagnesiumglutamateNatriumglutamateAnything“hydrolyzed”Any“hydrolyzedprotein”CalciumcaseinateSodiumcaseinateYeastextractTorulayeastYeastfoodYeastnutrientAutolyzedyeastGelatinTexturedproteinWheyproteinWheyproteinconcentrateWheyproteinisolateSoyproteinSoyproteinconcentrateSoyproteinisolateAnything“protein”Anything“proteinfortified”SoysauceSoysauceextractProteaseAnything“enzymemodified”Anythingcontaining“enzymes”Anything“fermented”VetsinAjinomotoUmami

15.HEAVYMETALSANDNEUROTOXINS

Howwouldyoulikeanicebighelpingofaluminum,lead,mercury,orarsenicfordinner?Soundscrazy,Iknow.Butyoucouldbefillingyourbodywithheavymetalswithoutknowingit.Sohowdotheyturnup in our bodies? The answer is through pesticide-sprayed food, farmed fish, and food packagingmaterial.

Theproblem is thatyourbodycan’teasilyeliminateheavymetalsorbreak themdown.Theygetstoredinplaceslikefattissueandeventuallymaketheirwaythroughyourbloodstreamandinvadeyourbrain,lungs,heart,eyes,stomach,liver,andsexualorgans.Heavymetalsareparticularlytoxictoyourbraincells,wheretheycancausememoryloss,migraines,andprematurebrainaging.

TheFoodBabeWay:It’sdifficulttoavoidexposuretoheavymetals,soIrecommendchoosingthefollowingplantfoodsknowntodetoxyoursystemandhelpstripthebodyofthesepoisons:

Cilantro,otherwiseknownascorianderorChineseparsley,whichhelpsremovemercury,aluminum,andleadfromthebodybycrossingtheblood-brainbarriertoworkitsremovalmagic.

Cruciferousvegetables,suchasbroccoli,kale,andcabbage,andotherssuchasdandelion.Theseveggiescontainantioxidantsthatincreasetheproductionofdetoxifyingenzymesinthebody.

Sulfur-richfoods,suchasonionsandgarlic.Thesehelpyourbodyeliminateheavymetals.

Ialsoadvisethatyoulimitfishtoonceortwiceaweekandgotoseafoodwatch.orgtochoosefishwithlowlevelsofmercury.

FOODBABEALERT:YOURBRAINONMETALSANDTOXINS

We’re getting dumber and dumber. The total IQ ofAmericans has dropped 41million points, according toDr.DavidBellinger,writing in a 2012 paper published by theNational Institutes ofHealth.A 2014 study published inTheLancetNeurology namedcertaineverydaychemicalsasresponsiblenotonlyforthedropinIQbutalsoforautismspectrumdisorderandADHD.Theexpertshavepointedtoacollectionofbrain-damagingchemicalscalledneurotoxinsascausesoftheseandotherbrainproblems.

Neurotoxin:ArsenicSources:Pesticidethathasbeenfoundinrice;brownricesyrupandproductscontainingthissyrup(cerealandenergybars,toddlerformula,andhigh-energyfoodsforathletes);applejuice;andgrapejuiceEffects on the Brain and Body: Long-term exposure to arsenic at low levels has been linked to skin and lung cancers andcardiovascular disease. It may contribute to problems in pregnancy, such asmiscarriage and low birth weight, andmay causeproblemsinbreathingandbraindevelopmentininfants.

Neurotoxin:ChlorpyrifosSources:Pesticidesprayedongrains,citrus,grapes,broccoli,andalmondsEffectsontheBrainandBody:Damagesthenervoussystemandimpairsbraindevelopmentinfetusesandchildren.

Neurotoxin:DDT/DDE(aDDTmetabolite)Sources:ThoughbannedintheUS,DDT/DDEcanbepassedtousthroughimportedfoodexposedtothem.

EffectsontheBrainandBody:LinkedtoAlzheimer’sdisease.

Neurotoxin:EthanolSources:AlcoholicbeveragesEffectsontheBrainandBody:Causesdepressionandslowsdownareasofthecentralnervoussystemresponsibleforheartrateandbreathing,aswellasmotorcontrol.

Neurotoxin:FluorideSources:TapwaterEffectsontheBrainandBody:Inhighdoses,lowersIQandharmsbraindevelopmentinchildren.

Neurotoxin:LeadSources:RiceimportedintotheUSEffectsontheBrainandBody:Inyoungchildren,candiminishlearningabilityandintellectualdevelopment.Inadults,increasesbloodpressureandcausescardiovasculardisease.

Neurotoxin:ManganeseSources:Tapwater,stainlesssteel,andsodacansEffects on the Brain and Body: May cause learning and coordination disabilities, behavioral changes, and a condition thatresemblesParkinson’sdisease.

Neurotoxin:MercurySources:Largerfishthateatothers—tuna,swordfish,andsharkEffectsontheBrainandBody:Linkedtocancersandreproductiveabnormalities,headaches,irritability,fatigue,depression,andpoorconcentration.

Neurotoxin:Polychlorinatedbiphenyls(PCBs)Sources:Thoughbanned,thesechemicalsarefoundinfarmedsalmonandoilypartsofotherfishEffectsontheBrainandBody:Interferewithverballearningandmemoryinchildren,aswellasfetalbraindevelopment.

LET’SEATANAMAZINGARRAYOFFOOD

IrealizeI’vejustlobbedahandgrenadeintoyourpantryandfridge.You’reprobablywondering:Jeez,isthereanythinglefttoeat?Lettuce,anyone?I’mgoingtoshowyouanamazingarrayoffoodsyoucaneat, frommeats to veggies to pastas to desserts. Nothing is off-limits unless you know, by readingingredientlabelsandconsultingtheinformationhere,thatit’sloadedwithchemicals.

There’ssomuchyoucandotohelpyourselfandyourfamily.I’mgoingtoputyou,ratherthanthefoodcompanies,incontrolofwhatyoueat.Myprogramdoesnotrequirecrazy-drasticchangesinhowyoueatorhowyouliveyourlife.You’llstartbymakingonechangeaday.Thatmaysoundlikesuper–slowmotion,buttrustme,onenewchangeeverydayfortwenty-onedayswillmakeahugedifferenceinyourlife.Allyouhavetodoiscleanupyourdietandbemoreconsciousofnotputtingunnecessarychemicalsinyourmouth.

Yes,you’lltossoutthebadsugars,thetransfats,theprocessedfoods,theartificialsweeteners,thegrossadditivesanddyes,andtheboxedgarbage.You’lleatrealfood,likewildsalmon,grass-fedmeats,avocados, organic pesticide-free fruits and veggies, nuts, olive oil and coconut oil, andmuchmore.You’llstopyourmetabolismfrombeingpoisonedbytoxicchemicals.Yourbodywillstartfunctioningagainliketheperfectmachineitwascreatedtobe.

Iknowyou’vepickedupthisbookformanyreasons,andI’msureoneofthemisthatyou’dliketoloseweight.Inallhonesty,yourbodycanneverbeleanunlessitiscleanoffatteningtoxins.Butifyounourish itwithhealthy,delicious food,youcanachieve the shapeyouhavealwayswanted—withouteverfeelinghungryordeprived.

ThisiswhatIwanttotalktoyouaboutnext—riddingyourselfofchemicalcaloriessoyoucandroppounds,feelmoreenergetic,andgetbackontheroadtohealth.

CHAPTER3

CUTOUTTHECHEMICALCALORIES

IT’SHARDFORMEtobelievethatIwasoncethirtypoundsoverweight.Firstasateenager,thenlaterasaprofessionalmanagementconsultantinmytwenties,Iwasfat,tired,andstressed.Always.AllIdidwaswork,work,work.IfIhadasparehalfhour,I’dgrabsomefastfood.Ifnot,I’dreachfortheclosestsugar-packedsnackIcouldfindtofendoffthehungershakes.

Ididn’twanttocontinuetoliveinthisunhealthybodythatstaredbackatmefromthemirror.SoIread.IstudiedeverythingIcouldgetmyhandsontofigureoutwhatwasgoingonwithme.

Ieventuallydroppedrefinedsugarsandmostmeats.Iavoidedprocessedfoodslikethepoisontheyare.Ifedmybodyfreshorganicfoods—fruits,veggies,grains,goodfats,andotherwholefoods—andmadetimetonourishmybodybacktohealth.

TheonethingIdidnotdowasgoona“diet.”IjustbecamemoreawareofthethingsIateandstucktowhatmadesense.

Istartedlosingthosepoundsandgainingmoreandmoreenergy—althoughIreallywasn’tmakingheroiceffortstogetthinner.Igotbacktoanattractivenormalweight,andI’vestayedthere—evenbyeatingupto2,000caloriesaday,normallyalotforawomanwithmyframe.

Whathadchanged?Iwaseatingclean,toxin-freefood,andthatmadeallthedifference.

THERISEOFTHEOBESOGENS

EveryoneknowsAmericansarefatandgettingfatter.Somestartlingstatistics:

Morethan65percentofAmericansareoverweight,and33percentareobese.32percentofchildrenareeitherobeseoroverweight.It’sprojectedthatintenyears,43percentofAmericanswillbeobese.Afterthenastyhabitofsmoking,obesityisAmerica’sbiggestcauseofprematuredeath,andislinkedto70percentofheartdiseaseand80percentofdiabetescases.

Whyareweblimpingup?Well,it’snotjustfromeatingtoomanycookies.There’smoretoitthanthat.Nowweknowthatthe

chemicalsinourfoodaremakingusnotonlysickbutfat,too,nomatterhowfaithfullywediet.These chemicals are called obesogens, a term coined by Bruce Blumberg of the University of

California, Irvine, for certain chemicals that triggerourbodies to store fat even thoughwemightberestrictingcalories.

ThetheorythatobesogensinourfoodandenvironmentcouldbemakingusfathasbeengatheringsteameversinceresearcherPaulaF.Baillie-HamiltonpublishedanarticleintheJournalofAlternativeand Complementary Medicine in 2002, presenting strong evidence that chemical exposure causedweight gain in experimental animals. Since then, researchers have gathered evenmore evidence thatchemicalsmaymakeusfat,too.

“Overthepasttenyears,andespeciallythepastfiveyears,there’sbeenaflurryofnewdata,”saidKristinaThayer,directoroftheOfficeofHealthAssessmentandTranslationattheNationalToxicologyProgram(NTP), inanarticle inEnvironmentalHealthPerspectivesbyWendeeHoltcamp.“Therearemanystudiesinbothhumansandanimals.TheNTPfoundrealbiologicalplausibility.”

Robert H. Lustig, an obesity researcher and professor of clinical pediatrics at the University ofCalifornia, San Francisco, notes in the book he editedObesity Before Birth:Maternal and PrenatalInfluencesontheOffspring thatdifferentobesogensworkdifferentlyinthebody.Someplumpupthenumberoffatcells,othersexpandthesizeoffatcells,andstillothersinfluenceappetite,fullness,andhowwellthebodyburnscalories.Butthebottomlineisthatthesechemicalscertainlyhaveanegativeeffect on ourweight. They get into your body through food and screw up hormone production andmetabolism.Whenyoueatcrappychemicals,yourbodybecomesafat,toxicwastedump.

FOODBABEALERT:THEFATTENINGCHEMICALS

SomeCommonObesogens:AtrazineSource:PesticideHowTheyMayCauseWeightGain:Increasesbodyfatinkids

SomeCommonObesogens:BPASource:PlasticcontainersHowTheyMayCauseWeightGain:Programsfatcellstoincorporatemorefat,sofatcellsbecomeverylarge

SomeCommonObesogens:EstradiolSource:Syntheticestrogengiventodairycowstoincreasemilkproduction;maybeinnonorganicmilkHowTheyMayCauseWeightGain:Interfereswiththebody’snormalfatstorageandfatformationmechanisms

SomeCommonObesogens:Fructose(high-fructosecornsyrup)Source:Processedfoods,sodaHowTheyMayCauseWeightGain:Ismetabolizedinthebodylikeafat

SomeCommonObesogens:GenisteinSource:AnaturalchemicalinsoyfoodsHowTheyMayCauseWeightGain:Mimicstheactionofestrogen,afat-forminghormone

SomeCommonObesogens:Monosodiumglutamate(MSG)Source:ManyprocessedfoodsandAsiandishesHowTheyMayCauseWeightGain: Flavors food tomake itmore appealing and addictive; consumerswind up eatingmorecaloriesthantheyneed

SomeCommonObesogens:PhthalatesSource:FoodpackagingHowTheyMayCauseWeightGain:Increaseswaistcircumferenceinmenandcreatesproblemshandlinginsulin,afat-forminghormone

SomeCommonObesogens:Tributyltin(TBT)Source:FishandshellfishHowTheyMayCauseWeightGain:Triggersgenesthatcausethegrowthoffatcells

WHYIWASFATANDSICK

I’m sure that in my formerly unattractive and unhealthy days, I was eating every obesogen on theplanet.Obesogenswerepackingfatonmewithoutmypermission!

Just recently, I decided to analyze my diet as a teenager to see what kinds of chemicals andobesogensIwasingesting.Itwasshocking.Here’smyanalysisofatypicaldayofeating.Iwaseatingall of the Sickening 15 every single day (the offending chemicals and obesogens are highlighted inbold):

Breakfast

Floridalemonade:Water,lemonjuice,sugar,grapefruitjuicepulp.(27gramsofsugar!)Apple Cinnamon Nutri-Grain Bar: Crust: whole grain oats, enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiaminmononitrate],vitaminB2[riboflavin],folicacid,wholewheatflour,soybeanand/orcanolaoil,solublecornfiber,sugar,dextrose,fructose,calciumcarbonate,whey,wheatbran,salt,cellulose,potassiumbicarbonate,naturalandartificialflavor,cinnamon,mono-anddiglycerides, soy lecithin, wheat gluten, niacinamide, vitaminA palmitate, carrageenan, zinc oxide, reduced iron, guar gum,vitamin B6 (pyridoxine hydrochloride), vitamin B1 (thiamine hydrochloride), vitamin B2 (riboflavin). Filling: invert sugar, cornsyrup, apple puree concentrate, glycerin, sugar, modified corn starch, sodium alginate, malic acid, methylcellulose, dicalciumphosphate,cinnamon,citricacid,caramelcolor.(12gramsofsugar!)

Lunch

Buddig TurkeyMeat: Turkey,mechanically separated turkey, turkey broth, salt, less than 2% of:modified food starch, potassiumlactate,dextrose,sodiumphosphate,carrageenan,sodiumdiacetate,sodiumerythorbate,sodiumnitrite,honey,naturalflavoring.(IwaseatingWHITESLIME—leftoverturkeyscraps—andnitratesalmosteverydayinhighschool!)

Nature’s Own Whitewheat Bread: Unbleached enriched flour (wheat flour, malted barley flour, niacin, reduced iron, thiaminemononitrate, riboflavin,folicacid),water,sugar,wheatgluten,fiber(containsoneormoreof thefollowing:soy,oat,cottonseed, orcellulose),yeast,contains2%orlessofeachofthefollowing:calciumsulfate,soyflour,salt,soybeanoil,culturedwheatflour,calciumcarbonate, dough conditioners (contains one or more of the following: sodium stearoyl lactylate, calcium stearoyl lactylate,monoglycerides and/or diglycerides, distilledmonoglycerides, calcium peroxide, calcium iodate, DATEM, ethoxylatedmono-anddiglycerides, enzymes, ascorbic acid), vinegar, guar gum, citric acid,monocalcium phosphate, sodium citrate, soy lecithin,niacin,iron(ferroussulfate),thiaminehydrochloride,riboflavin,folicacid,ammoniumsulfate,natamycin(toretardspoilage).

FruitRoll-Up:Pearsfromconcentrate,cornsyrup,driedcornsyrup,sugar,partiallyhydrogenatedcottonseedoil,citricacid,sodiumcitrate,acetylatedmono-anddiglycerides,pectin,malicacid,naturalflavor,vitaminC(ascorbicacid),color(Red40,Yellows5&6,Blue1).

Doritos:Corn,vegetableoil(sunflower,canola,and/orcornoil),maltodextrin(madefromcorn),salt,whey,monosodiumglutamate,buttermilk, romanocheese (cow’smilk, cheese cultures, salt, enzymes), cheddarcheese (milk, cheese cultures, salt, enzymes),onionpowder,naturalandartificialflavor,dextrose,tomatopowder,artificialcolor(includingYellow6,Yellow6Lake,Yellow5Lake,Yellow5,Red 40Lake), spices, sodium caseinate, lactose, lactic acid, citric acid, sugar, garlic powder, red and green bellpepperpowder,skimmilk,disodiuminosinate,anddisodiumguanylate.Containsmilkingredients.

Dinner

Lasagnanoodles:Semolina,durumflour,niacin.(Processedflour!)

Ragúsauce:Tomatopuree(water, tomatopaste),dicedtomatoesintomatojuice,sugar,vegetableoil (cornand/orcottonseedand/orcanola), salt, onion powder, spices (basil, oregano, spice), dehydrated garlic, citric acid, dehydrated parsley, and flavoring.(Inflammatoryoils!)

Polly-O ricotta: Pasteurized milk, whey, milkfat, salt, vinegar, guar gum, carrageenan, xanthan gum. (Possible hormones plusantibiotics!)

Kraftshreddedmozzarella:Low-moisturepart-skimmozzarellacheese(pasteurizedpart-skimmilk,cheeseculture, salt,enzymes),creamcheesepowder (milkfat, nonfatmilk,milk, sodium phosphate, salt, carob bean gum, cheese culture); cellulose powderaddedtopreventcaking;natamycin(anaturalmoldinhibitor).Contains:milk.Cellulosepowderiswoodpulp!(Possiblehormonesplusantibiotics!)

MyTypicalSnacks

Fruit—variouskinds,butIlovedapples:Thankgoodnessmymomwouldcutfruitsthatshegotfromthefarmers’marketorlocalgrocerystorewhenIgothomefromschool;wedidn’tbuyorganic,sothismeansanicedoseofpesticides.

Fruit,however,wasnevermymainsnack.IatesnackcakesandCheetos,mostly—allfoodsloadedwithchemicals,transfats,oils,sugar,MSG,artificialflavorings,acids,andallsortsofquestionableingredients.

ThiswasmydailydietwhenIwasateenager.Myskinlookedhorrible,andIwaschubbyandfelt

terribleandsick.Irestmycase:Iwasachemicalstockpileofobesogens.

THEDIETDILEMMA

More than80millionofusaredieting,yetwithouta lotof success.What is itaboutdiets thatdon’twork?Anydietbookwilltellyoutoeatrightandexercise,butwhatdoesthatreallymean?I’veseenpeople“eat right”byeatingunlimitedamountsof redmeatandfat,andI’veseenpeople“workout”dailyformorethanfourhours,exhaustingtheirbodyandpushingthemselvestoofar.

Idecidedtosearchforsomeanswers.Mysearchwasinspirednotbyanydietbook,butratherbyaneye-opening article in The Atlantic titled: “Science Compared Every Diet, and the Winner Is RealFood.”Thearticlesummarizedanindependentstudy,publishedintheAnnualReviewofPublicHealthin2014,thatreviewedeverymajordietandconcluded,“Adietofminimallyprocessedfoodsclosetonature,predominantlyplants,isdecisivelyassociatedwithhealthpromotionanddiseaseprevention.”

I was pumped just reading the full study. It supported and validatedwhat I had been doing andpreachingforyears:Anatural,plant-baseddietisthesecrettostayinginshape,feelingvital,andbeinghealthy.Otherdiets justdon’tcut it long-term,andone reason is that they induceyou toeata lotofchemicalcaloriesandlockyouintohabitsthatkillyourabilitytomaintainyourweight.Attheendofeachsectionbelow,I’velistedthechemicalsthatyoumighteatonaparticulardiet,andI’veboldfacedtheworstoffenders.Takealook.

1.THELOW-CALORIEDIET

What it is: A low-calorie diet is based primarily on cutting up to 500 calories a day ormore. Itoperatesonthetheorythat“acalorieisacalorie.”

WhyIthinkit’sflawed:Allcaloriesarenotequal.Forexample,youcanchoosetoeata100-calorieflavoredyogurtcup,oranapple,also100calories.However,whenyou lookat the ingredient listonmost yogurts, you’ll find that it contains artificial sweeteners—sucralose and acesulfame potassium(Ace-K).Bothof these ingredientsworkagainstyoubymakingyoucravemore.Theremaybeotherunhealthyingredientsintheyogurt,too,whereasanappleisanatural,high-fiberfood.Thelow-caloriedietisalsodifficulttostickto,andmanypeopleendupgainingbackweightaftertheygooffit.

Thechemicalsyoumighteatonthisdiet:

DietPepsi—Carbonatedwater,caramelcolor,aspartame,phosphoricacid,potassiumbenzoate(preservesfreshness),caffeine,citricacid,naturalflavor,acesulfamepotassium.

Yoplait100-calorieGreekyogurt—Vanilla-pasteurizedgradeAnonfatmilk,sugar.Contains2%or less of: cornstarch, potassium sorbate (added to maintain freshness), natural flavor, yogurtcultures(L.bulgaricus,S.thermophilus),sucralose,acesulfamepotassium,vitaminAacetate,vitaminD3.

WeightWatchersSmartOnesChickenEnchilada—ChickenEnchilada(fillingconsistsofwhitemeatchicken,darkmeatchicken,water,salt,isolatedsoyprotein,modifiedcornstarch,andsodiumphosphate);water,enchiladaseasoning(modifiedcornstarch,emulsifiers[modifiedcornstarch,cornmaltodextrin, soy lecithin, sodium stearoyl lactylate, xanthan gum, guar gum],masa corn flour,nonfatmilk,dehydratedonion,salt,garlicpowder,chickenfat,culturedwhey,spices,whey,artificialflavor [corn maltodextrin, modified cornstarch, partially hydrogenated cottonseed/soybean oil,citricacid,calciumdisodiumEDTA,BHA],dehydratedchickenbroth,naturalsmokeflavor,cornmaltodextrin],greenchili flavor [salt,autolyzedyeastextract,dehydratedgreenbellpeppers,cornmaltodextrin, spices, natural flavor], dehydrated jalapeño peppers, citric acid, chicken flavor[hydrolyzedcorn,soy,andwheatglutenprotein,autolyzedyeastextract,dehydratedchickenbroth,chickenfat,thiaminehydrochloride,cornsyrupsolids],dehydratedcilantro,greenchiles(greenchilepeppers,citricacid),modifiedcornstarch,cornstarch,methylcellulose,eggwhitepowder,xanthangum,guargum],tortilla[whitecornflour,water,modifiedfoodstarch,mono-&diglycerides,salt,xanthan gum, guar gum, lime]), sauce (water, light sour cream [cultured skim milk and cream,modifiedcornstarch,gelatin,disodiumphosphate,guargum,carrageenan,locustbeangum],greenchiles[greenchilepeppers,citricacid],nonfatmilk,onions,jalapeños[jalapeñopeppers,citricacid],modifiedcornstarch,cream,enrichedwheatflour.

Gatorade G2 Low Calorie Sport Drinks Grape—water, sucrose syrup, high-fructose cornsyrup (glucose-fructose syrup), citric acid, sodium citrate, salt, natural and artificial flavors,monopotassiumphosphate,sucralose,acesulfamepotassium,red40,blue1.

2.THELOW-FATDIET

What it is:This typeofdietcounts fatgramsandkeeps fat intakeat20percent (or less)ofyourdailycalories.Thedietisoftenfollowedtoreduceheartdisease,butalsotoloseweight.

WhyI think it’s flawed:A low-fatdiet focuseson thepercentageof fat inyour food, andnotonanythingelsethatyoumaybeeating.Italsosanctionsreplacingfull-fatversionsofafoodwithafat-free counterpart—such as fat-free salad dressing.The problemwith these fat-free alternatives is thattheyarenothingmorethanprocessedgarbagefullofsugar,starches,andgums.Consequently,you’llbeeatingalotofunhealthycarbssuchassugarandwhiteflour,whichcanwreakhavoconyourinsulinlevels,increaseyourdiabetesrisk,andironically,increaseyourchancesofaheartattack.Thelow-fatdiethasprovenunsuccessfulinhelpingpeopleloseweight.Weneedacertainamountoffatinourdiets,anyway.IthelpsusabsorbvitaminsA,D,K,andE.Unsaturatedfatsfromnuts,oliveoil,sesameoil,andavocadospreventheartdisease.Coconutoilhelpslowercholesterolandreduceabdominalfat.

Thechemicalsyoumighteatonthisdiet:

LeanCuisineAppleCranberryChicken—Blanchedwholewheatorzopasta(water,wholedurumwheatflour),cookedwhitemeatchicken(whitemeatchicken,water,modifiedtapiocastarch,chickenflavor(driedchickenbroth,chickenpowder,naturalflavor),carrageenan,wheyproteinconcentrate,soybeanoil, corn syrupsolids, sodiumphosphate, salt),water, carrots, greenbeans,wheat berries,applejuiceconcentrate,driedcranberries(cranberries,sugar,sunfloweroil),apples(apples,citricacid,salt, water), 2% or less of butter (cream, salt),modified cornstarch, chicken broth, orange juiceconcentrate,applecidervinegar,sugar,soybeanoil,seasalt,gingerpuree(ginger,water,citricacid),yeastextract,spices,lemonjuiceconcentrate,citricacid.

SkinnyCowLowFatVanilla IceCreamSandwich—Skimmilk,wafer (bleachedwheat flour,isomalt*,malitol*,caramelcolor,sorbitol*,palmoil,cocoa,cornflour,modifiedcornstarch, salt,baking soda,natural flavor, soy lecithin),maltodextrin, polydextrose, sorbitol*, cream, stabilizer(mono- and diglycerides, cellulose gel, cellulose gum, carrageenan), sucralose (Splenda brand),vitaminApalmitate,acesulfame potassium, natural flavor, artificial flavor. *Sensitive individualsmayexperiencealaxativeeffectfromexcessconsumptionofthisingredient.

NestléNesquickLowFatChocolateLowfatMilkwithVitaminAPalmitateandVitaminD3Added—Sugar,lessthan2%ofcocoaprocessedwithalkali,calciumcarbonate,cellulosegel,naturalandartificialflavors,salt,carrageenan,cellulosegum.Contains:milkingredient.

SpecialKLow-FatGranolawithHoney—Whole grain oats, sugar, corn syrup, oat bran, rice,contains2%orlessofhoney,modifiedcornstarch,soygrits,molasses,solublewheat fiber,naturalflavor, corn flour, acacia gum, salt, soy protein isolate, oat fiber, evaporated cane juice, maltflavoring, BHT for freshness. Vitamins and minerals: niacinamide, reduced iron, vitamin B6(pyridoxine hydrochloride), vitamin B1 (thiamin hydrochloride), vitamin B2 (riboflavin), vitamin Apalmitate,folicacid,vitaminD,vitaminB12.Containssoyandwheatingredients.

3.THELOW-CARBDIET

What it is:This typeofdiet is fairlyhigh inproteinand fat andvery low incarbs. It focusesoncontrollinginsulinlevelstoloseweightandpreventdiabetes—bothworthygoals.

WhyIthinkit’sflawed:Youeatlargeamountsofhigh-fatmeatandcheeseonthisdiet.Themeatsmaybeheavilyprocessedwithnitrates(bacon)orbefromhormone-andantibiotic-injectedcows.Also,the reduction in carbs means you’ll be eating fewer fruits and vegetables, resulting in nutrientdeficiencies.Thisiswhyvitaminandmineralsupplementsareoftenrecommendedonthesediets.

Thechemicalsyoumighteatonthisdiet:

Atkins SesameChicken Stir-Fry—Grilled seasoned chicken strips (Chicken breastmeat, water,less than 2% lemon juice concentrate, vinegar, salt), water, broccoli, green beans, red bell pepper,canolaoil,soysauce(water,wheat,soybeans,salt,alcohol,vinegar,lacticacid),containlessthan2%of the following: chicken stock, toasted sesame oil, garlic puree, chicken fat, ginger puree (ginger,water),raisinjuiceconcentrate,modifiedfoodstarch,wokoil flavor (saffloweroil, sesameseedoil,ricebranoil,naturalflavors),toastedsesameseeds,applecidervinegar,caramelcolor,soylecithin,xanthangum,disodiuminosinate,disodiumguanylate,spices,sucralose.

Atkins Advantage Dark Chocolate Almond Bar—Roasted almonds, toasted coconut, darkchocolateflavoredcoating(palmkerneloil,maltitol,milkproteinconcentrate,cocoa[processedwithalkali],dextrose,soylecithin,vanillaextract),polydextrose,maltitolsyrup,water,sunfloweroil,salt,naturalflavor,sucralose.Containsalmonds,coconut,soy,andmilk.Thisproductismanufacturedinafacilitythatuseseggs,wheat,seeds,peanuts,andtreenuts.

4.THEPALEODIET

Whatitis:Basedona“caveman”styleofeating,thisdietrecommendseatinglotsofproteinsandfewer carbswhile restricting dairy foods and beans.Although vegetables, fruits, nuts, and seeds areallowed,theemphasisisonmeatandfats.

Why I think it’s flawed: In truth, themeat you eat on this diet is not at all like themeat of ourcavemanancestors.Theirswasn’tfactory-farmed,pumpedfullofantibioticsandhormones.Youwouldneedtohaveaccesstopastured-raised,organicmeatallthetimeforthisdiettowork,andthat’sjustnotrealisticifyouplantoeverleaveyourhomeortravel.What’smore,youaren’tallowedtoeatgrains,beans, or legumes—which can be important sources of fiber and nutrients.Advocates of Paleo dietsclaim that legumes contain “antinutrients.”One is lectin, a protein that binds to cellmembranes andsupposedlydestroystissue.Theflawinthisreasoningisthatthisreactionhappensmostlyinanimals,nothumans.

I can’tbelieve that adietwould tellyou toeatnobeans.There is irrefutableevidence thatbeansreducetheriskofcancerandenhancelongevity.Plus,becausethey’refulloffiber,theyhelpyouloseweight,asallnaturalfiber-richfoodsdo.

Anotherantinutrientisphyticacid,acompoundthatpreventsthebodyfromabsorbingmineralssuchascalcium,magnesium,andiron.Legumesareonlymoderatelyhighinphyticacid.Doesthatmeanyoushouldstopeatingthem?No!Justeatavarietyofplantfoods,andyou’llmoderatehowmuchphyticacidyoueat.

What’smore,unlessyoueatanabundanceofvegetables, thesedietsarealso lowinhealth-givingprobioticsandcanbeacid-forming.Anacidicdietcancausecancercellstothrive.Also,animalproteinstimulates the growth factor IGF-1, a naturally occurring protein produced by the liver. Similar toinsulin,highlevelsofIGF-1mayaccelerateagingandgrowthofcancercellslaterinlife.Protein-richplantfoodslikeseeds,nuts,beans,anddarkleafygreensdonotraiseIGF-1.

Unlimitedhelpingsofmeat,oil,eggs,andfishcouldgetyouslimbutnothealthyinthelongrun.Also, if everyone ate a Paleo diet,we’d run out ofmeat. Paleo seems like a great idea, but it’s notsustainable,unlessyoumakevegetablesthemaincomponent.

The chemicals you might eat on this diet: Hormones, GMOs, antibiotics fed to livestock,pesticides,carrageenan,syntheticvitamins,andnaturalflavors.

AlmondBreezeOriginal UnsweetenedAlmondMilk—Almondmilk (filtered water, almonds),calciumcarbonate,seasalt,potassiumcitrate,carrageenan,sunflowerlecithin,naturalflavor,vitaminApalmitate,vitaminD2,andD-alpha-tocopherol(naturalvitaminE).

5.THERAWFOODSDIET

Whatitis:Thisregimenisaplant-baseddietofunprocessedrawfoods(vegetables,fruits,sproutedgrains,nuts).This isalsoknownas the livingfooddiet—as the theoryof thisdiet is tokeepfoodasaliveaspossible.

WhyIthinkit’sflawed:Therawfoodsdiethasalotgoingforit,andIrecommendthatyoueatrawfruits and veggies frequently—at least 50 percent of the time. This sort of diet also eliminates yourexposuretomostoftheSickening15.Buta100percentrawdietisdifficulttomaintain.It’ssolimitedin food choices, and excludes some healthy superfoods such as cooked quinoa, beans, and sweetpotatoes.Whilemost veggies are best eaten raw, the nutritional content of some foods, particularlycarrots and tomatoes, actually increases when cooked. Also, this kind of diet can be dangerouslydeficientinnutrientssuchascalcium,iron,vitaminB12,vitaminD,andomega-3fattyacids.

Thechemicalsyoumighteatonthisdiet:

Pesticidesfoundinfruitsandvegetables.Rawagavenectar(aformofrefinedsugar).Carrageenanusedasastabilizerandthickenerinsomerawdesserts.

6.THEGLUTEN-FREEDIET

Whatitis:Thisdietcompletelyeliminatesfoodsthatcontaingluten,aproteininwheat,barley,andrye. A gluten-free diet is medically necessary for people with celiac disease (1 percent of thepopulation)orwhohaveanallergytogluten.Otherpeopletrythisdietbecausetheymightbeintolerantofgluten.It ispossiblethatglutencausesdigestiveproblemsandotherdisorders,orthatthedietwillhelpthemloseweight.Thereasonthesedietsdon’tworkforpeoplewhowanttoloseweightisbecausean entire ingredient is eliminated, making you choose lesser-quality ingredients to replace it andconsumingprocessedfoodsjustbecausetheyare“glutenfree.”

WhyIthinkit’sflawed:Mybiggestbeefwith thegluten-freediet is that itencourages theuseofprocessedfoodssuchasrefinedsugar,whiterice,soda,andoil.Thepopularityofthegluten-freediethasgivenrisetoanindustryofgluten-freeconveniencefoodsthatcontainsuspiciousadditives,addedsugar,and ingredients suchas insulin-raising,nutrient-emptypotatostarchand tapiocastarch.Brownriceisoftensubstitutedingluten-freebreads,pastas,andcakes,butitcanbecontaminatedwitharsenic.Youcangogluten-freewithoutexposuretotheseingredients.Ifyouhaveasensitivitytogluten,choosenaturallygluten-freefoodsuchasquinoa,nuts,seeds,fruits,andvegetables.

Thechemicalsyoumighteatonthisdiet:

PillsburyGlutenFreeThinCrustPizzaDough—Water,modifiedtapiocastarch,wholesorghumflour,wholemilletflour,riceflour,fructose,eggwhite,brownsugar,soybeanoil.Contains2percentor less of: salt, extra virgin olive oil,hydrogenated soybean oil, xanthan gum, leavening (sodiumaluminumphosphate,bakingsoda),guargum,naturalandartificialflavor,yeast,yeastextract.

Udi’sGlutenFreeWholeGrainBread—Udi’sBestBlend(tapiocaandpotatostarch,brownriceandteffflour,modifiedtapiocastarch),water,non-GMOvegetableoil(canola,sunflower,orsaffloweroil),eggwhites,evaporatedcanejuice,tapiocamaltodextrin,tapiocasyrup,yeast,flaxseed,xanthangum, salt, baking powder (sodium acid pyrophosphate, sodium bicarbonate, cornstarch,monocalcium phosphate), cultured corn syrup solids (natural mold inhibitor), dry molasses,enzymes.

GlutenFreeHoneyNutChexCereal—Cornmeal, sugar,wholegraincorn, honey, salt, barleymalt extract,brownsugarmolasses, ricebranand/orcanolaoil, coloradded,naturalandartificialflavor,naturalalmondflavor.

GlutinoGlutenFreeCoveredPretzelFudge—Fudgecoating(sugar,palmkerneloil,nonfatdrymilksolids,cocoapowder,soylecithin,salt,naturalflavor),pretzel(cornstarch,potatostarch, riceflour, soluble corn fiber, palm oil, sugar, salt, cellulose gum, soy lecithin, yeast extract, sodiumbicarbonate,sodiumacidpyrophosphate,citricacid).

7.THEVEGANDIET

Whatitis:Veganseatastrictplant-baseddietthatexcludesanythingthathascomefromananimal(meat, eggs, dairy, even honey).This diet is typically adopted for ethical reasons, rather than for itshealthbenefitsortoloseweight.

WhyI think it’s flawed:Thevegandietgenerallydoesnot take intoaccountwhether the food isorganic or non-GMO.Vegans are at risk for developing a vitaminB12 deficiency. B12 can only besourcedfromanimalproducts,sosupplementationisnecessary.VegansoftenrelyheavilyonprocessedmeatsubstitutesandanabundanceofsoyproductsthatcanmesswithhormonesandcouldbeGMO-derived.Therearedefinitelyrightandwrongwaystobevegan,butasageneralizedplantoloseweight,thevegandiethasmanypitfalls,unlessyoufollowtheprinciplesoutlinedinthechaptersahead.

Thechemicalsyoumighteatonthisdiet:

BeyondMeat,BeyondBeefFeistyCrumbles—Water,non-GMOpeaprotein isolate,non-GMOexpeller-pressedcanolaoil, spices,beef flavor (yeastextract,maltodextrin,natural flavoring, salt,sunflower oil, onion powder), chicory root fiber, rice flour, tomato powder, caramel color (natural),sugar,contains0.5%orlessof:calciumsulfate,potassiumchloride,limejuiceconcentrate,citricacid,onionextract,chilipepperextract,garlicextract,paprikaextract.

DaiyaCheddarStyleShreds—Filteredwater,tapiocaand/orarrowrootflours,non-GMOexpeller-pressedcanolaand/ornon-GMOexpeller-pressedsaffloweroil,coconutoil,peaprotein,salt,inactiveyeast, vegan natural flavors, vegetable glycerin, xanthan gum, citric acid (for flavor), annatto,titaniumdioxide(anaturallyoccurringmineral).

OriginalVeganBocaBurgers—Water,soyproteinconcentrate,wheatgluten,containsless than2%ofmethylcellulose,salt,caramelcolor,driedonions,yeastextract,sesameoil,hydrolyzedwheatprotein,naturalandartificialflavor(non-meat),disodiumguanylate,disodiuminosinate.

8.THEPESCETARIANDIET

Whatitis:Apescetarianeatsfishbutexcludesallotheranimalproteins.WhyI think it’s flawed:Thisdietdoesnot fullyemphasize thedangersofprocessed foods.Plus,

youcanstilleatfarmedsalmonthat’sbeenfedantibiotics,GMOs,anddyes.

Thechemicalsyoumighteatonthisdiet:

Farmedsalmon—Antibiotics,GMOs,anddyes,oftencontaminatedwithPCBs.Shark,swordfish,kingmackerel,tilefish,andtunahavehigheramountsofmercury.

Trans-OceanCrabClassicFlakeStyleImitationCrab(commonlyusedinCaliforniarolls)—Alaskapollock,water,eggwhites,wheatstarch,sugar,cornstarch,sorbitol,contains2%orlessofthefollowing:kingcrabmeat,naturalandartificialflavor,extractsofcrab,oyster,scallop, lobster,andfish(salmon,anchovy,bonito,cutlassfish),refinedfishoil*(anchovy,sardine),ricewine(rice,water,koji,yeast,salt),seasalt,modifiedtapiocastarch,carrageenan,yamflour,hydrolyzedsoy,corn,andwheat proteins, potassium chloride, disodium inosinate and guanylate, sodium pyrophosphate,carmine, paprika, color added. *Adds a trivial amount of fat. Contains pollock, salmon, anchovy,bonito,cutlassfish,sardine,crab,lobster,soy,egg,wheat.

9.THEDETOXDIET

What it is:Adetoxdietpromotes the eliminationof toxins in thebody—aprocess that is indeedimportant—through the use of fiber, juices, vegetables, and herbs. On some detox diets, fasting isrecommended.

WhyIthinkit’sflawed:Mymajorcriticismofmosttypesofdetoxdietsisthattheyfailtoprepareyourbodybeforehandanddonotgiveyoulong-lastingadviceonhowtoeatafterward.Foradiettobeeffective,itneedsstayingpower;itneedstobesomethingyoucandofortherestofyourlife.I’mallinfavorofoccasionaljuicecleanses,butyouneedaplanbeforeandafterthatmakessensetofollowinthelong-term.Adetoxdiettendstobeshort-termandcansetyouupforharmfulyo-yodieting.Itusuallyeliminatesseveralingredientsandfoodsthatcouldbehealthylong-term.Fastingisnotalwayshealthy,especiallyforpeoplewithdiabetesorheartdisease.Ifyouareeatingtherightfoodsfromtheget-go,yourbodywillalwaysbenaturallydetoxing.TheFoodBabeWaywillshowyouhow.

Thechemicalsyoumighteatonthisdiet:Pesticidessprayedonnonorganicproduceandadditivesin juices. Supplements are often suggested that may contain synthetic or chemically processedingredients.

10.THEMEDITERRANEANDIET

What it is:Thisdiet isbasedonapatternof eating followed inMediterraneancountries, suchasGreeceandItaly.Foodsemphasizedincludefruits,vegetables,grains(includingrefinedgrains—whiteflour!),nuts,seeds,andbeans.Themainsourcesoffatareoliveoil,cheese,andyogurt.You’reallowedto eat some red meat and drink wine—all in moderation. A study published by the New EnglandJournalofMedicine revealedthataMediterranean-typediet,with itsemphasisonoliveoil,nuts,andredwine,couldreducetheriskofstrokebyupto30percent.

WhyIthinkit’sflawed:TheMediterraneanwayofeatingisfairlywellbalanced,anditdiscouragesprocessedfoods.Myissuewith thisdiet is that itgenerallydoesn’temphasizewhere thefoodcomesfrom,whetherit’sorganic,orwhetheritcontainsGMOs.Youeatalotofgrainsonthisdiet,soifyouhaveproblemswithgluten,you’dhavetofindsubstitutes.Refinedwhitebreadandpastaarelikesugar,soyoudon’twant toconsume themona regularbasis.Here’sabiguh-oh, too: Ifyoueat toomucholiveoil,cheese,nuts,andwineonthisdiet,you’llpackonpounds.

Thechemicalsyoumighteatonthisdiet:

AddedsulfitesinwineFakeoliveoilwithaddedGMOoilfillersPesticidesAntibioticsandGMOsinconventionalyogurtandcheeseRefinedwhitepastaandwhitebread

EATREALFOOD,AKATHEFOODBABEWAY

Maybe thewholediet thinghasn’tworkedout foryou.Maybeyoueatwell for a fewdaysor a fewhours but then find yourself face-first in a gallon of ice creamor stuffing yourselfwith cookies.Ormaybeyou’redoingyourbesttoliveahealthy,activelife,butyoujustkeepridingtherollercoasterofdietingforyearsonend.

Isn’t it time to quit your back-and-forth battle with food? As I explained earlier in this chapter:Losingweightandgettinghealthydon’thaveasmuchtodowithcaloriesorfatgramsorcarbcountingasyou’vebeenledtobelieve.

Thesecretistobreakfreefromfoodadditivesandobesogensthataregettinginyourbody’swayasit tries toburn fat andkeepyouhealthy.Youcando thisbyeating100percentpure, toxin-free, realfood.Youwon’thavetoworryaboutsugar,artery-cloggingfats,calories,carbs,orchemicals—allthestuffthatcomesfrompoisoned,processedfoods.Ifyoufollowtherecommendationsinthisbook,yourweight—andyourhealth—willtakecareofthemselves.

HERE’SHOWITWORKS…

TheFoodBabeWayisatwenty-one-dayprogramdesignedtolaunchyouintobetterhealthandanew,thinner, fitterbody. It’sdesigned forhigh-speedhealingandslimming. It requires formingsomenewhabitsandbreakingsomeoldones.Anditissomethingyoucandoeasilyandsuccessfully.

Psychologistssayittakestwenty-onedaystoformgoodhabits,andholisticnutritionistssayittakestwenty-one days to change the chemistry of the body. This program is designed around those twopremises.Eachday,I’llgiveyouanewhabittopractice,oranunhealthypatterntogiveup(likeeatingfast food), along with a meal. Everyone wants menu planning and weight control to be brainless.Alwaysthinkingaboutwhattoeatnextcanbeoverwhelming,soIhavedoneeverythingforyou,fromthemenus to therecipes.Daybyday,you’regoing togradually replacefatty,sugary,chemical-ladenfoodwithwholesome,nutrient-intact,organic food.Thisprogramwillnotonlykeepyouon track; itwill help you loseweight if youneed to and/ormaintain the healthy lifestyle youmayhave alreadybuilt.

Youwon’t have to count anything or obsess over calories or carbs, either.You just have to readlabels,changesomefood-buyingandfood-preppractices,andenjoyfoodthewayitwasmeanttobe—naturalandwhole.

EveryonecaneattheFoodBabeWay,I’mconvinced.TheonlyreasonI’vebeenabletomaintainmyidealweightforovertenyearsnowandfeelamazingisbecauseofmyhabits,foodchoices,androutine.AndnowIwanttosharethatwithyou.

Onceyouget started, expect to feel revitalizedevenafter the firstday.Andafter the secondday,expectyourdigestiontoimprovepracticallyovernightandyourenergylevelstozoom.Ipromise!Keepgoing,andyou’llstart feeling the tune-upofa lifetime, regaining losthorsepowerwithinaday.Yourbodywillbehummingalonglikeasportscar,completewithanewpaintjob.Watchout,though:Youmayfindthatyouneedtobequitehumblewhenpeoplestarttocomplimentyouonhowfit,attractive,sexy,andvibrantyouhavebecome.

Letmeaskyou:Doyoulikethelifestyleyou’vesetforyourselfandyourfamily?Ifnot,itisnevertoolatetochange,andittakesonlytwenty-onedays.

Day1startsnow.

PARTII

21DAYSOFGOODFOODANDGOODHABITS

CHAPTER4

WEEK1—FLUIDASSETSFORFOODBABES

WELCOME TO WEEK 1! The goal this week is to clean up your body, ridding it of the toxins andantinutrientsthefoodindustryhasbeenputtinginourfood.Theeasiestandquickestwaytodothatisbyputting theright fluids inyourbody.Thefluidswill flushout toxins,hydrateyourbody,andhelpyoursystemmetabolizefatmoreefficiently.Bestofall,you’llstartfeelinglighterandmoreenergeticafter theveryfirstday.AfterIgaveuphorrendoussodasandsugaryjuicesforpure,cleanfluids,myskin,myenergy,myweight,andmyentirebodychangedforgood.

Whateveryouputinyourmouthaffectsyourbody,sobesuretoalsostartmy21-DayFoodBabeWayEatingPlan,whichbeginshere.Itwillhelpyoucontrolyoureatinghabits,anditwillalsoshowyou how to eatwisely andwell. By continuing the plan,whichwill quickly become second nature,you’llnaturallystartlosingweightandkeepingitoff.TheFoodBabeWayEatingPlanisnotadiet,butawayofliving.Followitcloselyandexpectyourbody,andyourlife,tochange.

Day1—CleanseDailywithMyMorningLemonWaterRitual

MOSTOFUSWOULD lovetobethinner,moreenergetic,andhealthier,butwemaketheexcusethatourbusylivesdenyusthetimeortheenergytoaccomplishthis.Goodnews:It’spossibletogetfitterandhealthierwithoutmakingradicalchanges toyour life.Andthefirststep in thatdirection isultraeasy:Drinkacupofwarmlemonwaterwithcayennepepperassoonasyougetupinthemorning.

Iknow frompersonal experience that adopting thisdailyhabithasamazinghealthbenefits.Onceupon a time, I had cravings for sugary foods likegranolabars ormuffins as soon as I got up in themorning.ButthosecravingsvanishedafterIbeganthishabit.NowIcravewholeandsatisfyingfoodsinstead.Startingmydaywithahealthyactionsetsmeup forsuccess for the restof thedayand isareminderthatmyhealthcomesfirst.

You’llgetsomeamazingbenefitsfromthisonelittlehabit.First, even though lemon juice is acidic, its low-sugar and high-alkaline mineral content has an

alkalizingeffect.Ourbodieshavedifferentlevelsofacidityandalkalinity,andoneofthekeystogoodhealthislearningtostriketherightbalancebetweenthetwo.Somepartsofyourbodyarenaturallyalittlemore acidic, such as your stomachwith its digestive juices, but toomuch acidity can be veryharmful.Whenyourdietishighinacidicfoods—suchaswhitebread,soda,processedandfastfoods,and, to a lesser extent, meat and eggs—your body starts siphoning off minerals such as calcium toneutralizetheacid,decreasingthebody’sabilitytoabsorbimportantnutrients,toproduceenergy,andtorepairanddetoxifyitself.Anacidicsystemcanincreaseyourriskofmanydegenerativediseases,fromarthritistoheartdiseasetocancer.

To help your body function at its peak, it’s best to maintain a balance that errs on the side ofalkalinity. In this state, normal chemical reactions can take place in cells and tissues, such asmetabolism,immunecellprotection,properbloodflow,andweightregulation.Youcantakecontrolofyour acid-alkaline balance and increase alkalinity through the foods you eat.Alkaline foods includefreshfruit,vegetables,andcertainnutsandwholegrainssuchasalmondsandquinoa.

Thesecondreasontostartyourdaywithlemon-cayennewateristhatthiswonderfulmorningritualstimulates your liver,which is themain detoxing organ in the body. The liver has hundreds of vitalfunctionsthatsupporthealth.Iwon’tlistthemall,asitwouldtakeuptoomanypages,buthereareafew liverbenefits thatare relevant tostayinghealthy:healthier skin,clearereyes,betterattitude,andmorebalancedweight.Theliverisatitsmostactiveinthemorning,andthelemonhelpsspeeduptheeliminationoftoxins.Don’tbesurprisedifyouhavetogotothebathroomquickly;thisindicatesthehabitisworking.

Third,lemonwaterincreasesyourfatburnbyimprovingyourdigestion.Ifyourdigestivesystemisnot working up to par, it’s nearly impossible to shed pounds or keep your weight in check. Faultydigestioncanpreventyourbodyfromabsorbingthenutrientsitneedstoburnfat.Drinkingwarmlemonwaterstimulatessalivaandsendsasignaltothebodytogetdigestionrolling.

Fourth, there are important health-building nutrients in lemons. One is vitamin C. This amazing

vitamin fights cell damage and chronic inflammation, strengthens your immune defenses, andaccelerateswoundhealing.Beforestartingthishabit,Iwassickallthetime.Butdrinkinglemonjuice,spicedupwithcayennepepper,everymorninghashelpedpreventmefromgettingcoldsandthefluandhaskeptmegoingstrong.

Anothernutritiouscomponentoflemonjuiceislimonin.Ithelpspreventcancer,strengthensbloodvessellinings,elevatesbeneficialenzymesintheliver,andreducesartery-cloggingcholesterol.

WhydoIaddthecayenne?Hereareafewofthescientificallyprovenbenefitsofthismiraclespice:

Itburnsyourbodyfatbyboostingyourmetabolism(anyhot,spicyfooddoesthis).Itincreasesenergyexpenditureandfeelingsofsatiety.Itfightsfoodcravings.Itenhancesbloodcirculation.ItishighinvitaminsA,C,andBcomplex;calcium;andpotassium.Ithasahealingeffectonyourdigestivesystem.

Ifyoudon’tlikethelemonwaterandcayennedrink,I’vegotanalternativeforyou:Tryapplecidervinegar in a cup of warmwater. This powerhouse vinegar has been used for centuries as a naturalremedy tocureallergies (including those topets, foods,and theenvironment), sinus infections,acne,highcholesterol,flu,chronicfatigue,candida,acidreflux,sorethroats,contactdermatitis,arthritis,andgout.

Besides that, apple cidervinegar canburn some seriousbooty.Widelyused forweight control, ithelps break down fat in the body and can boost yourmetabolism. It also lowers glucose levels andreducesinsulinspikesthatcanleadtoweightgain.

If this option appeals to you, start today!Remember to buy the good stuff.Braggmakes a greatversionthatisorganic,raw,andunfiltered.

Soundgood?Thenfollowmylead,andyou’llbeabletodothissuccessfullyeverysingleday.

THEFOODBABEWAY

STARTTHENIGHTBEFORE

Everynight, I fillmyelectric teakettlewith filteredwater, and I takeone lemon from the fridgeandplace iton thecounter,alongwith thecayennepepperbottleandacupfilledhalfwaywithwater.AssoonasIgetupinthemorning,Iputonmyrobeandwalkintothekitchentoturntheelectrickettleon.Ithengointothebathroom,andbythetimeIfinishputtinginmycontactlensesandsplashingmyfacewithwater,theelectrickettlehasfinishedheatingupmywater.

Next,Ipourthehotwaterintotheglasshalffullofroom-temperaturewater.Iwantthewatertobewarm, not hot. Why?Warm water is close to your body’s own temperature, and you’ll be able toprocess it—and the nutrients in the drink—better; water that’s too hot can kill off beneficial liveenzymes in the lemon.Youwant these alive, not dead, because they strengthen the enzymes inyourlivertobreakdownfat.Next,usingalemonsqueezer(togetasmuchjuiceaspossible),Isqueezehalfofthelemonontop,sprinklewithcayennepepper(forextradetoxifyingandmetabolismboosting),anddrink.(Again,ifyoudon’tlikelemonorcayenne,applecidervinegarisagreatsubstitute,ortrylime.)

SIPANDSOOTHE

Isipthismixturewithaglassstrawsothatmyteetharen’texposedtotheacid.Idrinkatleasttwelveounces,followedbyanothereightouncesofwater,beforeIeatordrinkanythingelse. I’vedonethiseverymorningforseveralyears.IevenbringlemonswithmewhenI’moutoftown.Ijusttosstheminmysuitcaseandaskmyhotelforanelectrickettleuponarrival.Iftheydon’thaveone,I’llrequesthotwater in the morning. There have been a few times when I’ve been out of town without access tolemonsorlimesandthushaven’tbeenabletofollowmymorningritual.Onthosedays,I’venoticedanimmediatedifferenceinhowIfeelandlook—Itendtobedrainedandmoresluggish.

Thisritualisjusttooeasynottodo—sodrinkupandstarteachdaywiththishealthyhabit.

FOODBABEALERT:STARBUCKSSABOTAGE

StartingthenewlemonwaterhabitmaymeanweaningyourselfoffyourmorningStarbucks.Iunderstandtheallure;Starbucksmakesmorethan80,000differentkindsofdrinks,buthearmeout:You’repayingapremiumforthesedrinks—andforcoffeethat’sriddledwithpotentialtoxins.

Atmostlocations,Starbucksdoesn’tserveorganiccoffeeororganicmilk;theyservenonorganiccoffeemadefrombeansdousedwith pesticides, andmilk from cows fedGMOs and given antibiotics. If you drink Starbucks on a daily basis, you’re exposingyourselftopesticides,GMOs,andantibioticseveryday.

Starbucksgets someof its beans fromdevelopingnations,where chemical spraying is less regulated.You couldbedrinkingtoxins thatarebannedin theUnitedStatesbutnotelsewhere.Oneof these is thepesticidechlorpyrifos,whichhasbeenlinkedtobirthdefectsandishighlytoxictowildlife.

Andyoucanforgetaboutdecaf.Mostconventionaldecaffeinatedcoffeesaremadebysoakingthebeansinachemicalcalledethylacetate,whichisusedinnailpolishandglues,andacarcinogencalledmethylenechloride,whichStarbucksuses.

ThefancydrinksatStarbuckscanreallypackonthepounds,too(therearesixtygramsofsugarinoneGrandeWhiteChocolateMochaFrappuccino).Thesyrupsandpotionstheyusetomakesomeoftheirsignaturedrinksalsomaycontainartificialflavorsmadefrompetroleum,carcinogeniccaramelcoloring,andmanypreservatives.

Ipersonallylovecoffee.ButIalwaysbreworganiccoffeeathome,andthat’sagreathabittostartnowaswell.

CHECKLIST

Today:Ididmymorninglemonwaterritual.

Day2—BeaLean,GreenDrinkingMachine

STARTINGTODAY,DRINKAgreendrinkeveryday.Bygreendrink,Imeanasmoothieora juicemademostlyfromkale,romaine,spinach,andother

leafyveggies.I knowwhat you’re thinking: That sounds repulsive. But listen, greens are among the healthiest

foodsyoucaneat—andyoucanmakethemveryyummy.Agreendrinkisthebestfastfoodavailableandasuperbwaytoaddmoreveggiestoyourdiet.Andonceyoustarttopumpyourbodywithgreens,you’llstartcravingthem.

Notconvinced?Herearethreereasonswhythisdailyhabitisvitaltoyourultimatehealth.

1.YOU’REMAKINGSUREYOUGETYOURSIX(ORMORE)DAILYSERVINGS.

Nutritionistssayweshouldeatsixtoeightservingsofveggiesandfruitsadayforgoodhealth.Calorieforcalorie,greenshold themostconcentratednutritionofanyfood.Theyprotectagainstall typesofcancer;workwondersonyourbones,arteries,andbloodpressure;helpkeepyouthinandfit;andmore.Greens can alsodecrease chronic, health-damaging inflammation, boot out toxins, and even improveyourdigestion.

Butsixtoeightservingsadayistoughtodo.FormostAmericans,avegetableservingisassmallasapieceoflettuceandasliceoftomatoonasandwich—andthatmightbeitforthewholeday.(WhenIwaslittle,Iwentdayswithoutseeinganythinggreen—Ican’thelpthinkingthiscontributedtomypoorhealthasachild.)Ifyoublendorjuiceyourfruitsandveggies,though,gettingallyouneedisacinch.Considerthis:Atwelve-ounceglassoffreshvegetablejuicesuppliesawholeday’sworthofservings.

Iliketodrinkfreshgreenvegetablejuiceonanemptystomach,usuallytenminutesaftermylemonwaterhabit.Drinkingatallglassofjuicedkale,spinach,orcollards(mixedwithothervegetables)isagoodway togetsomeof thenutrients thatyoumightnotordinarilyeatatbreakfast.Afterall,who’sgoing to sit downand eat a bowlor twoof kale in themorning? It’smuchmore satisfying to drinkvegetablejuice.

WhenIjuice,Iuseawiderangeofvegetables,givingmybodythevarietyofvitaminsandmineralsitneedstorepairdamagedcells,preventdisease,andlookandfeelyounger.

2.YOU’RECOMPENSATINGFORDEPLETEDSOIL.

Pesticides, genetically modified seeds, and conventional farming practices have depleted importantvitaminsandminerals fromoursoil.Astalkof today’sbroccoli, forexample,doesn’tyield thesameamountofnutritionasbroccolididtwentyyearsago.

Studies published within the past fifteen years indicate that much of our produce is low inphytonutrients,whicharenaturaldisease-fightingchemicals infruitsandvegetables.Thesechemicalshave the power to reduce four of the scariest diseases in our modern lives: cancer, heart disease,diabetes, and dementia. Up until about fifty years ago, our fruits and veggies were abundant inphytonutrients. But over time, modern farming practices began inadvertently stripping away theseprotectivenutrients.

Consequently, we need to overcompensate by eating as many whole plant foods as possible.Enjoyingadailygreendrinkisoneeasywaytodothat.

3.YOU’REDETOXINGNATURALLY.

Manydiseasesaretriggeredbypoisonsinthebodythatcomefrompollutedfoods.Consuminggreendrinks is the quickest and easiest natural way I’ve found to detox from these poisons. Chlorophyll,whichiswhatmakesaleafgreen,isakeyfactor.Thispigmenthelpsplantsabsorblightenergyforuseinphotosynthesisandgrowth,anditisessentialtoalllifeonearth.

Thoughnutritionexpertshaveknownaboutthepowerofchlorophyllforquitesometime,notmuchscientificresearchhasbeendoneonituntilrecently.AnexcitingstudypublishedinPLOSONEin2011showedthatchlorophyllsupplements,alongwithyogurtandcruciferousveggieslikebroccoli,clearedupDNAdamageincolontissue.DNAdamageleadstocancer,sothiscombinationoffoodsappearstolowertheriskofdevelopingcoloncancer.

Anotherimpressivechlorophyllstudy,publishedinAppetitein2013,hadtodowithchlorophyllandweightcontrol.Chlorophyllisfoundinsideplantsinsaclikemembranescalledthylakoids,whichhelpthe plant absorb sunlight. This study found that thylakoids given in a supplemental form suppressedhungerandpreventedfurtherweightgaininagroupofoverweightwomen.NowonderIfeelfullandsatisfiedafterenjoyingagreendrink.

Iliketoblendchlorophyll-richfoodslikespinach,kale,andcollardswithfruit,whichaddsadashofsweetness,cutsdownonanybitterness thatmightcomefromthegreens,andgivesmeextra fiber toregulatemybloodsugar.

I’vefound,too,thatthistypeofblendalleviatescravingsbecauseitprovidesaburstofnutrition—onethat’snotusuallypresentinthetypicalAmericandiet.Whenyourbodydoesn’tgetwhatitneeds,nutritionallyspeaking,cravingskickin.Andifyougiveintothosecravings,you’rebackontheroadtogainingweight.

Ihopeyouarenowpumpedtoincorporategreendrinksintoyourdieteveryday.

THEFOODBABEWAY

Gettingyourdailygreensdoesn’thavetobecomplicated.Herearethreeeasywaysto“gogreen.”

HAVEASHOTOFWHEATGRASS

Thesimplestistoknockbackashotofwheatgrassjuice—butletmewarnyou!It’sgoingtobestrongin taste, so it’s not for the faint of heart.Wheatgrass, however, is one of the best sources of livingchlorophyllavailable. In the 1970s,AnnWigmore popularized the use of fresh-squeezedwheatgrassjuice to treat cancer patients who had been written off as “incurable” after conventional cancertreatment. Inamiraculous turnof events,Wigmore savedherowngangrenous legs fromamputationwithherwheatgrasstreatmentsandeventuallycompetedintheBostonMarathon.

Consumingamereounceofwheatgrass is thenutritionalequivalentofeating twopoundsofdarkgreen leafy vegetables,making it an easyway to rampup your daily vegetable intake.You can buypremixed wheatgrass juice or wheatgrass powder, which you can blend with water or any type oforganicfruitorvegetablejuice.I’velistedmorebenefitsofwheatgrassandchlorophyllonmywebsite,foodbabe.com.

BLENDYOURGREENS

The secondway to go green is tomake a green smoothie.Thismethod is the first one I triedwhenintroducingmoregreensintomydiet.Iliketoblendgreensintoasmoothiebecausethispreservesthebeneficialfiberofthegreens.Thefibergivesmesomethingtochewon.Juice(andsmoothies)arefoodandshouldbechewed.It’simportanttoswisharoundthejuiceorsmoothieinyourmouthormoveyourjawupanddownforacoupleofsecondsbeforeswallowing it to releaseyoursaliva,whichcontainsdigestiveenzymesthatarecrucialindeliveringkeynutrientstoyourcells.

Itakeahandfulofkaleandthrowitrightinmyblenderalongwithfrozenfruit—usuallyberries,andsomegood fat andprotein (like chia andhempseeds). I used to take this smoothie alongwithme toworkinaglasscontainerandsiponitslowlythroughoutthemorningformybreakfast,andeveryonewouldaskwhatIwasdrinking.It’sanunconventionalapproachtobreakfast,butonethatmakesmefeelamazing before a long day of work and gives me long-lasting energy to make it through the day.WheneverItraveloutoftown,Iaskthehotelkitchentomakemegreensmoothies.Mosthotelshavegreens,fruit,andablenderavailable,soit’sarathersimplerequest—youjustneedtoask!

Depending on the kinds of fruits or vegetables you toss into your smoothie, you’ll get a healthy,hefty dose of vitamins,minerals, live enzymes, andphytonutrients.All of these nutrients boost yourantioxidantintakeandenhanceyourbody’snaturaldetoxificationprocess.

Intherecipesection(Chapter8),you’llfindinstructionsformakingMyBasicGreenSmoothieandothergreendrinks.

RecommendedBlenders

Blender:VitamixFeatures:Aself-cleaningmachinethatletsyouchop,blend,cream,puree,andmore.Cost:Upto$600

Blender:BlendtecFeatures:Apowerfulblenderthatcaneasilycrushice,makehotsoup,blendnutbutters,grindseeds,pureefruit,andmuchmore.Excellentformakinggreenandothersmoothies.Cost:Upto$500

Blender:NutriBulletFeatures:An all-in-one blender featuring a convenient flip-top lid and to-go cups and lids (BPA-free plastic). It has a one-speedsettingforeaseofuse.Cost:Upto$150

Blender:NinjaFeatures:Ablenderthatcanbeusedforjuicing,foodprocessing,frozenblending,anddoughmixing.Cost:Upto$200

JUICEIT

Thethirdwaytogetyourdailyfillofgreenisbyjuicinggreens.Ilovethismethod.AfterIlearnedhowtojuiceafewyearsago,mybodyweightstabilized,andI’vebeenabletofiteasilyintoeverythinginmyclosetsincethen.Thisisimportant,becauseIlovemywardrobeanddon’twanttogrowoutofit!Ifyou’re trying todroppoundsbut you’vegot hard-to-control food cravings, itmight bebecauseyourbodyisdeficientinsomeessentialvitaminsandminerals.Drinkingjuicereplenishesthoseelementsandzapsyourcravingssoyoucanloseweight.

Juicingyourgreens(andotherproduce)deliversasmanynutrientstoyourbodyaspossible—arealjoltofconcentratednutrition.Whenjuiceisseparatedfromthefiberoffruitsandvegetables,itiseasierfor your body to absorb all of the nutrients, giving you an instant boost of energy. Consuming theabundanceof live enzymes, vitamins, andminerals in juice is likedrinking anatural versionofRedBull. There’s nothingwrongwith a little organic coffee in themorning, but Iwas able to breakmydependenceoncaffeineafterIstartedhavingfreshjuicedaily.

Want to look more beautiful? Drink juice. After I started putting carrots in my green juice onoccasion,my eyelashes started to grow longer andmy eyes became brighterwithin just a couple ofweeks. Feeling the extra energy boost is one thing, but seeing the results in themirror can be quitedramaticandcanmakeyouafirmbelieverinthepowersofdrinkingjuice.

I use fresh juices in twoways: either as a daily snack or asmy daily green drink.You can findseveraldeliciousjuicerecipesintherecipechapter.Andformoreinformationonjuicing,checkoutthejuicingguideonmywebsite,foodbabe.com.

To get going, all you need is a good juicer (see my recommendations here) and a batch oforganicallygrownfruitsandvegetables.Nowyoucangocrazywithproduceand juiceeveryfruitorveggieinsight!

IDidIttheFoodBabeWay

Isuffer fromrheumatoidarthritisandosteoporosis,althoughIstayactive.OneSaturday, Iwent forabikeride.Thenextday, Iwokeupwithaveryswollen,angry,hotknee.IwhippedupHariShake(seetherecipehere)andbegandrinkingitperiodicallyoveratwo-dayperiod.Guesswhat?Theswellingsubsided,andthepainisminimal.Iamamazed!

—Wanda

FOODBABEALERT:JUICINGTIPS

Drinkgreenjuiceonanemptystomach.Recently,abloggerfriendofminetriedjuicingforthefirsttime,andafterfinishingherfirstjuice,shecomplainedthatitgaveherheartburn.Iaskedherifshedrankherjuiceonanemptystomach,andshesaid,“No,Ihaditafterbreakfast.”

Freshjuiceshouldbeconsumedonlyonanemptystomach.Thebenefitofdrinkingjuiceisdiminishedifyoudon’t,anditcanendupgivingyoudigestive issues likewhatmyfriendexperienced.Drinkingjuiceonanemptystomachallowsthevitaminsandminerals in thejuicetogostraight toyourbloodstream.Havingfiberoramealalreadyinyourstomachpreventsyourbodyfromquicklyabsorbingthenutrientsfromthejuice.Agoodruleofthumbistowaitatleasttwohoursafteramealtodrinkagreenjuiceandtowaittwentyminutesafterdrinkingagreenjuicetoconsumeameal.

Drinkyourgreenjuicerightaway.Assoonasfreshgreenjuiceisexposedtoair,itsliveenzymesbegintodegrade,decreasingthenutritionalcontent.There’sadifferenceinhowIfeelafterdrinkingfreshjuiceversusanolderjuice.Theliveenzymesofafreshjuicegiveme immediateenergy,whereasolder juice justdoesn’tgiveme thesamekick.For this reason,unlessyouhaveaslowmasticatingjuicer,twin-gear,orNorwalkpressjuicer,Irecommendthatyoualwaysdrinkyourjuicefresh,withinfifteenminutesofmakingit.Thisisespeciallyimportantifyoumakeyourjuicewithoutajuicer,usingjustablenderandstrainer.Forjuicemadeinaslowortwin-gearjuicer,storeitinanairtightcontainer(filledtothetopwithnoairgap)foruptothirty-sixhours;withapressjuicer,youcanstoreituptoseventy-twohours.Ifyoudecidetostoreyourjuice,remembertokeepitrefrigerateduntilyoudrinkit.Thisisalsoimportanttokeepinmindwhenyoubuypremade,raw,unpasteurizedjuicebecauseassoonasthejuicebecomeswarm,harmfulbacteriacanbegintogrow.Alwayskeepyourjuiceinacooler ifyou’retraveling.Ifyounoticethatyourfavorite juicebarkeepsjuices longer than seventy-two hours, make sure they are using high-pressure pasteurization technology (as Suja juices andBluePrintCleansedo).Otherwise,theyaresellingyoulower-qualityandnutritionallydegradedjuice.

Limitsweetfruitsandvegetablesinyourgreenjuice.Sweetfruitsandvegetableslikewatermelon,apples,pears,andcarrotsarenutritiouswhenconsumedwhole,butjuicetoomanyofthemandyou’resuddenlyfeedingyourbodytoomuchsugarandfructose.Ahigh-sugarjuicecanaffectinsulinlevelsprettydramatically,causingcravingsandweightgain.ThisiswhyIrecommendlimitingthesugaryfruitsandvegetablesinyourgreenjuicetoamaximumofonepieceperserving.Addingonegreenapple,oralemonorlime,forexample,isagreatoptionforsweetnessanddoesnotspikeinsulinlevelsthewayotherfruitsdo.(Onenote:Ifyou’retryingtogetyourchildrentoswitchovertogreenjuice,youcanstartbyaddingtwofruitsperservingandthenslowlydecreasethisovertimeastheybecomeaccustomedtothetaste.)

Trydifferentgreens.Rotatethetypesofgreensyouuseinyourjuiceeachweektopreventthebuildupofoxalicacid(whichcanaffectthethyroidgland)andprovideabalanceofvitaminsandmineralsforyourbody.Forarealjoltofnutrition,juicefrequentlywiththefollowinggreens,ratedbyWholeFoodsasthetoptenmostnutrient-densegreenvegetables:

1.Mustard/turnip/collardgreens2.Kale

3.Watercress4.Bokchoy/babybokchoy5.Spinach6.Broccolirabe7.Chinese/Napacabbage8.Brusselssprouts9.Swisschard10.Arugula

Enjoyjuiceasasnack,notameal.Juiceisn’tamealreplacement—it’samealenhancerorsnack.Sincefreshjuiceisnature’svitaminpill,you’llwanttoconsumeitlikeasupplement:withintwentyminutesbeforeacompletemeal.Additionally,drinkingjuicebeforeamealreducescarbandsweetcravingsandchangesyourtastebudssothatyou’llbegintodesireplant-basedfoodsversusheavyorprocessedfoods.

Cleanyourjuicerthoroughly.Lifeisbusy,andit’seasytoprocrastinatewhenitcomestocleaningyourjuicer.ButIcantellyoufrompersonalexperiencethatcleaningyourjuicer(atleastrinsingitoff)willsaveyouandyourknucklesalotofscrubbinglater.IfIknowtimeisgoingtobetight,I’lloftenthrowallthepartsofthejuicerinthesinkandletthemsoakwithwaterandalittledishsoap.Thatway,when I get around to cleaning the juicer later, itwill bemuch easier. I also save time in themorning bywashing thevegetablesthenightbefore,whicheliminatesthisstepthenextdayandallowsmemoretimetocleanthejuicerrightafterusingit.I’vegotmyjuicingroutinedowntotwentyminuteswhenusingatwo-steppressjuicer,whichistimewellspent.AndwhenIuseacentrifugeoranothertypeofjuicer,mytimingisusuallyaroundfifteenminutesfromstarttocleanup.

RecommendedJuicers

Juicer:SlowJuicer(Breville,Hurom,orOmega)Type:Amasticatingjuicerthatgrindsthevegetablesagainstafilter,ratherthanworkingasacentrifuge(thisisoneofmyfavorites).Cost:Upto$400

Juicer:GreenStarJuicerType:Amasticatingjuicer.Cost:Upto$500

Juicer:NorwalkJuicerType:Ajuicerwithavortextrituratingheadforcompletecuttingandgrindingandahydraulicpressthatextractsthenutrientsfromthepulpprovidedbythetriturator.Cost:Upto$2,500

Juicer:BrevilleJuicerType:Astainlesssteelcentrifugejuicerthatspinsvegetablesuntiltheyseparateintojuiceandpulp.Cost:Upto$300

Juicer:JackLaLanneJuicerType:Acentrifugejuicer.It’slowerinpricethanmostcentrifugejuicersbecauseitismadeofwhiteplastic.Itmaystaineasilyandbehardertoclean.Cost:Upto$150

WHATABOUTSTORE-BOUGHTJUICES?

There’snothinglikemakingfreshrawvegetableorfruitjuiceathomewithyourownjuicer.Butjuicingtakestime,energy,andacommitmenttotheroutine.Theavailabilityandvarietyofstore-boughtjuiceconcoctions have soared in recent years. This exploding market tempts us with its convenience,unreliablemarketing,andpseudohealthybuzzwords.Here’sthescooponhowtounderstandjuicelabelsatthegrocerystoreandchoosethebeststore-boughtjuicesforyouandyourfamily.

“100%juice”doesn’tmeananything:Foodcompaniesareallowedtosay“100%juice”onthelabelevenwhentheirjuicecontainsadditives,flavorings,orpreservatives.

“Concentrate” is just a fancy name for syrup: Juice concentrates are made from fruits andvegetablesthatareheateddowntosyrupandthenhavewateraddedbackin.Theconcentrationprocessinvolves both the addition and subtraction of chemicals and natural plant by-products in order tocondensethejuice.Duringconcentration,fruitsandvegetablesloseflavor.Thisiswhycompaniesthenhavetoput“flavoring”backintogivethejuiceafreshtaste.

“Not fromconcentrate”couldmean flavored:According to thebookSqueezed:WhatYouDon’tKnowaboutOrangeJuice,byAlissaHamilton,companiesstoreorangejuiceingianttanksandextracttheoxygenfromthem.Thispreservestheliquidandpreventsitfromspoilingforuptoayear.However,thisstoragesystemcausestheorangejuicetoloseallofitsflavor.Sotheindustryuses“flavorpacks”toreflavorthejuice.

GMOs:Many juicecompaniesusecitricacid toextend the shelf lifeof theirproduct.Youwouldthink citric acid comes from citrus, like lemons, oranges, and limes, but it doesn’t. Most foodmanufacturers use genetically engineered corn and sugar beets to create citric acid, by syntheticallyfermentingtheglucosefromthesecropsinalaboratory.Andsomejuicecompaniesgoasfarasaddingsugar(whichcouldbefromGMOsugarbeets),high-fructosecornsyrup(fromGMOcorn),andotheringredientsthatcouldcontainGMOs.

Synthetic ingredients: The sneakiest ingredients lurking in juice come in the form of syntheticsmade in a laboratory. These include Fibersol-2 (a proprietary synthetic digestion-resistant fiber),fructooligosaccharides (synthetic fibers and sweeteners), and inulin (an artificial and invisible fiberthat’saddedtofoodstoincreasefibercontent).Avoidsyntheticingredientsinyourdiet,becausethey’reusuallymadefrompetroleum,coal,andGMOs,noneofwhichprovideanynutrients.

Pasteurization:Thisprocesskillsrawenzymes,minerals,andvitamins,whichmeansitkillsoffourreasonsfordrinkingjuiceinthefirstplace.Heatkillsthebadstuffandthegoodstuff,makingthejuicepretty much worthless. Juice companies sometimes even replenish the lost vitamin content withsynthetic vitamins because there is barely any nutrition left after processing. Furthermore, mostcompanies create vitamins through chemical manipulation and synthesis, not from actual fruits andvegetables.

CHOOSETHEBESTSTORE-BOUGHTJUICE

NowthatI’veexposedcommercialjuices,youmustbewonderingifthereareanystore-boughtjuicesthatarenutritious.Icreatedthefollowingcharttohelpyounavigatethejuiceaislesmoreconfidentlyandchoosethebeststore-boughtjuice.Thankfully,therearelotsofgoodoptions!

HowtoChoosetheBestStore-BoughtJuice

Best:FreshRawOrganic

SujajuiceSujaElementsJuicePressOrganicAvenueLuna’sLivingKitchenVivaRawTurmericALIVEBluePrintEvolutionFresh(some)

Better:100%Organic,NotfromConcentrate

UncleMatt’sOrganic365EverydayValueLakewoodBolthouseFarmsOdwalla(some)TraderJoe’s(some)

Questionable:Organic,butfromConcentrateorwithAdditives

SantaCruzOrganicHonestKidsPurity

Worst:Nonorganic,Pasteurized

V8NakedJuiceZicoPOMWonderfulSimplyOrangeTropicanaOceanSprayMinuteMaidMott’sDelMonteWelch’s

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.

Day3—StopDrinkingwithYourMeals

LET’SDOAQUICKcheckup:Doyouhaveanyofthesesymptoms?

IndigestionHeartburnIrritabilityBloatingFatigueHeadachesFoodcravingsDifficultylosingweightDepression

If you checked one ormore of these, youmight have one bad habit that is contributing to thesesymptoms.Youwon’t believe the likely culprit: the habit of drinking fluidswith yourmeals.Nevermind the fact that everybody does this; unfortunately, it runs roughshod over digestion and triggersnastysymptomslikethese.

Formostofmylife,I’dwakeup,havebreakfast,andthenimmediatelyfeelbloated,uncomfortable,andsicktomystomach.Somemornings,Ididn’tfeelwellenoughtogotoschool—Ididn’tevenwanttogooutthedoor.Inthesummers,Icouldn’tevenputonmybathingsuitorzipupmyjeans.Iwouldfeelsluggishalldaylong.Itookallthestandardadvice,suchasdrinkinglotsofwater,eatingplentyoffiber,andsippinggingerale,butnothingworked.I thinkIknew,subconsciously, thatsomethingwasgoingon.

While still working as a management consultant, I began to delve into Ayurvedic medicine.Originating in India,Ayurveda is anancienthealing systembasedon lifestyleanddiet.Adherents toAyurvedapracticemeditationandyoga,useherbstotreatillness,andfollowadietcustomizedtotheirconstitution.

While studyingAyurvedic practices, I tookmy first trip to India. Other than the splendor of thescenery,Iobservedsomethingfascinatingabouttheculture:Inrestaurants,waterwasrarelyservedwithmeals,andwhenitwas,thewaterwasatroomtemperature.Ifyouaskedforice,you’dbeluckytogetasingle cube. Usually, the only liquid you’d havewithmeals would bewarm ginger tea, to enhancedigestion.

ThishabitissounliketheexperiencewehaveatAmericanrestaurants,whereweswallowourfoodandslambackicewater,severalsodarefills,andmaybesomebeers.

After that trip, I got into the habit of not drinking fluids with my meals, with the occasionalexceptionofwarmgingertea.IpaidattentiontothefoodIwaseating.Isloweddownmyeatingandthoroughlychewedmyfood.Overall,Ibegantoeatmoremindfully.AndwhenIdid,Istartedfeeling

fullfaster;Iwasnolongerovereating.Ibegantofeeltheenergyfrommyfoodgotoworkinmybody.In one short week, my stomach symptoms eased. The bloating and feelings of heaviness

disappeared, and therewas nomorebubble gut.My foodgaveme somuchmore satisfaction, and Isuddenlyhadmoreenergy.

During late-night work sessions or when we were out of town and eating at restaurants, mycoworkersnoticedmynewhabit.“Whatareyoudoing?”theyasked.“Withoutwatertowashitdown,won’tyouchokeonyourfood?”

Atthesametime,theynoticedmynewfoundenergyandalertness.Imadebelieversoutofpeople.Thoughthishabitmightsoundcrazy,itiskeytohealthydigestion,satiety,andoverallvibranthealth.

StopThisStickyHabitToday

Alotofpeoplethinkchewinggumaidsdigestion.Itdoesnot;chewingfooddoes.Theprocessofdigestionbeginsinthemouth,wheresalivastartsbreakingdownfood.Ifyouchewgum,youtaxyoursalivaglandsanddigestiveenzymes,andyouwon’thaveenoughenzymestoproperlydigestrealfoodasyouage.

Chewinggumcanalsomakeyoufeelbloated.Whenyouchewgum,youswallowexcessair,leadingtoabdominalpainandbloating.What’smore,chewinggumsendsyourbodyphysicalsignalsthatyou’reabouttoeatfood.Inresponse,yourbodyreleasesenzymes and acids, butwithout the food they’re supposed to digest. The net effect ismore bloating and an overproduction ofstomachacid.

Gumisalsomadewithsyntheticrubbersandcontainsadditivessuchas texturemodifiers,plasticizers,softeners,fillers,andemulsifierstogivespecificpropertiestothegum.Manypopularbrandscontainartificialsugarslinkedtocancer,artificialfooddyesmade from petroleum, and preservatives banned in other countries. If you’re chewing gum, you’re chewing chemicals youshouldn’tbeputtinginyourmouth.

Stopthisstickyhabitandyou’lllookandfeelbetterrightaway.Checkouttheworstoffendingbrandsonfoodbabe.com.

GUTFEELINGS

Drinking liquidswith yourmeals interfereswith the production of spit, or saliva, the substance youswisharoundinyourmouth.Salivaisyourfriend.Ithelpsbreakdownfoodinthemouth.Ithelpsusswallowfood.Itprotectstoothenamel.

Thesalivaryglandsinyourmouthchurnoutsalivatothetuneofaboutfourcupsaday.Overyourlifetime,theseglandswillproduce10,000gallonsofsaliva,enoughtofillabackyardswimmingpool.Aslongasyouchewyourfoodsthoroughly,you’llcreatesaliva,whichletsyoueatcomfortablywithoutlotsofliquids.Letyoursalivanaturallyhelpyouswallowyourfood.

Drinkingfluidswithmealsalsodilutesdigestiveenzymes(whichdiminishwithage)andstomachacids,makingdigestionincomplete,andthatwilldelayyourpooptrain.Asaconsequence,you’llhavetrouble losing weight, getting rid of toxins, and feeling like a happy, energetic person. With baddigestion,toxinscanbuildupinyourdigestiveorgans.Thiscaninhibitthebody’sabilitytobreakdownfat. It also causes insatiable cravings and interferes with your body’s ability to register hunger orfullness.

Youdon’twant tomesswith theseenzymes,acids,andsaliva, soavoiddrinking fluidswithyourmeals.Startthishabittoday.

POPQUIZ:WHATISTHEHEALTHIEST-SOUNDINGBUTWORSTLIQUIDTODRINKWITHMEALS?

Answer:coldwater.(Coldsodaisjustasbad!)After several studies were published a few years ago demonstrating that consuming cold water

increases yourmetabolism, you could literally hear the ice plopping into glasses across the country.Peoplethought:“Wow,ifIjustdrinkcoldwaterallday,Icanloseweight!”Well,thisbitofwisdomisadouble-edged sword. True, drinking cold water does speed up your metabolism (about four extracaloriesforeveryeightouncesofwater).Itdoessobyusingenergytoheatupthecoldwatertobodytemperature.

But here’s the problem: If you drink coldwaterwith yourmeal, energy required for digestion isdiverted.That’snotgood.Whileeating,youwantallofyourenergydirectedatbreakingdownfoodsoyourbodycaneasilyassimilatethenutrientsandeliminatewasteandtoxins.

Becareful at restaurants.Thewait staff is trained tobringhugeglassesof ice-coldwater toyourtable. I see people at restaurants getting refill after refill of cold liquids while gulping down hugeamountsofinadequatelychewedfoods.Theseareverybadhabits,andyourdigestionwillhateyouforit.

THEFOODBABEWAY

Whenshouldyoudrinkfluids?Herearemyrecommendations:

DRINKWATEROROTHERLIQUIDSTWENTYMINUTESBEFOREMEALS

Thatway,thebeveragewon’tinterferewithdigestion—andyou’llknockoffpounds.Thisadviceseemsunconventional,givenourcurrenthabitsasasociety;buttryit,andyou’llseethatitactuallyworks.

Accordingtoonestudy,peoplewhodranktwoglassesofwaterbeforeeatingtheirmealslostaboutfifteenpoundsoverathree-monthperiod,comparedtotheelevenpoundslostbyanon-water-drinkinggroup following the same low-calorie diet. Why the difference? Researchers suggested that waterreducedthedieters’calorieintakeeitherbyswellingtheirstomachsandmakingthemfeelmorefull,orbymakingitlesslikelythattheywouldreverttodrinkingsugarydrinkswiththeirmeals.

DRINKFLUIDSAFTERAMEAL

Thenext-besttimetodrinkfluidsisafteryourmeal,butyoushouldwaitatleastthirtyminutesandupto an hour. This allows your food to be adequately digested without complicating matters for yourtummyandintestines.

Don’t overthink this habit. Just slowly go from drinking with meals to drinking betweenmeals.Mindfuldrinking(andeating)willhaveapositiveimpactonthewayyoufeel.

IFYOUMUSTDRINKWITHYOURMEALS,SIPONAWARMBEVERAGE

Goodoptionsincludeherbalteaorwarmwaterwithlemon.Becausethetemperatureisclosertoyourbody’snormalheat,warmwaterwilleasedigestionratherthandisruptit.Gingerismyfavoritetypeofteatodrinkwithoraftermealsbecauseitnaturallyandgentlymovesfoodfromtheupperpartofthedigestive tract into the lower. Thewait staffs atmy favorite restaurants know to bringme a cup ofgingertearightafterI’mseated—noicewater.

AthomeIjustcutupafewpiecesoffreshgingerrootandpourhotwateroverthem.Onthego,Ialways carry ginger tea bags with me. Yogi tea, Numi, and TraditionalMedicinals are my favoritedigestiveteas.

BECAREFULABOUTSTEEPINGPESTICIDES

TeaissomethingIdrinkeverysingleday.It’ssacredatmyhouse,andIhaveawholedrawerdevotedtoit.Idrinkitbecauseitisamazingforyourhealth.Therearesomanyvarietiesofteathatcanimprovedigestionandmetabolismandevenpreventcertaindiseases.

Butwhat I’mabout tosharewithyourockedmyworldwhenI firstheard it,andI’veneverbeenabletolookatteainthesamewayagain.

Did you know thatmost tea is notwashed before it is put into bags?Thatmeans if the teawassprayedwithcancer-causingpesticides,thosepesticidesgorightintoyourcup.

Manypopularteabrandsgetawaywithusingtheingredient“naturalflavors”tomakeusthinkwe’rebuyingbetter,cleaner ingredients;however,companiesare justcoveringup the inferior tasteand lowquality of their tea. Fortunately, there are brands that are putting the kibosh on the use of “naturalflavors”andareinsteadusingonlyrealingredients.IwashappytolearnthatAhmedRahim,CEOofNumiTea,is justasdisgustedbythisingredientasIam.Hetoldme,“Youcanbreakdownanythingthat is foundinnatureandif itendsup tasting like theflavoryouwish touse,youcanadd it toanyproductandcallit‘naturalflavor’ontheingredientlabel.Itcouldcomefromastoneinthegroundandyou’d never know.” This is why I put a product down and run far, far awaywhen I see thewords“naturalflavor”listedonalabel.IwanttoknowwhatIameating!Don’tyou?

WATCHTHATTEABAG

ArecentarticleinTheAtlanticdiscussedthe“silkysachet”and“luxuriousmeshbags”thatholdloose-leaf teas (like in the brandTeaForté).Terms like “silky sachets” and “corn-based biodegradable teabags”mislead customers into believing a product ismore natural and sustainable than it really is. Itturnsoutthatthesemodern-daybags,whicharemeanttoshowcasethetealeaves,aremadeofplasticssuch as polylactic acid (PLA) or polyethylene terephthalate (PET). The Atlantic pointed out thatresearchershavefoundthatPETleachesestrogen-mimickingpollutantsintowater.Althoughtheactualteabagisnotaningredientliketeasandherbs,itisstillanelementyouputintoboilingwaterandmayleavetracesofharmfulingredientsintheteayoudrink.

MyFavoriteDigestiveTeas

IfyouloveteaasmuchasIdo,you’llwantthislistofpesticide-freeteasthatonlyusereal,safeingredientswhenitcomestoboththetealeavesandtheteabags:

NumiTea(anyflavor—myfavoritesincludemint,Englishbreakfast,andgunpowdergreen)Yogitea(lookfor“certifiedorganic”onthepackage,anyflavor)TraditionalMedicinals(anyflavor)Rishi(anyflavor)OrganicIndia(anyflavor)

Formoreinfoontea,checkoutmyinvestigationonfoodbabe.com.

Thebottomline:Avoiddrinkingliquidswithyourmeals,andtimeyourfluidintakesothatitworkswithyour digestion, not against it. Stick to approved teas rich in trulynatural ingredients, anddrinkplentyofcleanwater(attheappropriatetimes)tohelpyourbodyflushtoxins.

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.

Day4—BeAwareofWhat’sinYourWater

SPEAKING OF WATER AND fluids: It’s great if you’re in the habit of drinking the recommended eightglassesofwateraday,buttheimportantquestioniswhetherornotyouaredrinking“clean”water.

ManyofthedoctorsandscientistsI’vehadthechancetospeakwithaboutwhat’shappeningtoourfoodsupplysaythatwhat’shappeningtoourwaterasaresultcouldbeevenmoredisastrous.Ourtapwater is laced with toxins, including pesticide runoff, pharmaceutical residues, and hormoneimpersonators.

In2010,theEnvironmentalWorkingGroup,anonpartisan,nonprofitorganization,reportedthattapwaterfromforty-fivestatescontainedmorethan300contaminants!You’llbeshockedatwhatsomeofthosecontaminantswere:radon,aradioactivegas;Freon,arefrigerantpumpedintoairconditioners;theweedkillermetolachlor;andacetone,theliquidusedtoremovenailpolish.

The Environmental Protection Agency even admits that there’s so much perchlorate in drinkingwaterthatitneedstobemoretightlyregulated.Perchlorateisaningredientinrocketfuel.Yes,rocketfuel.We’realllookingforthatextrapick-me-upinthemorning,butpersonallyIwouldrathersticktomygreensmoothie.(Forothertoxinsindrinkingwater,seethecharthere.)

FOODBABEALERT:FUROROVERFLUORIDE

Everytimeyouhaveasipofwaterfromthetap,cookamealwithtapwater,ortakeabathorshower,you’reexposingyourselftofluoride.Ithasbeenaddedtoourdrinkingwaterfordecades,puttheretowardofftoothcavitiesfromchildhoodon.Butfluorideisessentiallyatoxicwasteproductfedtousthroughourtaps.

The fluoride in our drinking water can be a stealth source of arsenic contamination. Arsenic is a powerful carcinogen thatpromotestheriskofseveraltypesofcancer,anditgetsintothewatersupplybywayoffluoride.Themostcommonformoffluorideishexafluorosilicicacid,whichisthetypefrequentlycontaminatedwitharsenic.

There’s mounting evidence that fluoride itself poses grave health risks to infants and children—including reductions in IQ.Further,arsenicexposuremaycauselastingdamagetothedevelopingbrainsandendocrineandimmunesystemsoffetuses,toddlers,andinfants.

Amazingly,thedebateoverthedangersoffluoridehasragedonformorethansixtyyears.Yetstudyafterstudyconfirmsthatfluoride is adangerouspoison that accumulates inyourbody, and thatultimately it isn’t evenvery effective at preventingdentaldecay.

Areyoustartingtogetthepicture?I,forone,amgladthegovernmentiswatchdoggingourwatersupply,butwecan’trelyonotherstoprotectourhealth.We’vegottotakecontrolofitourselves.

THEFOODBABEWAY

Stopdrinkingwater straightoutofyour tap.Tapwater ispoisonedwithavarietyof toxins (again, Ireferyoutothechart).Somerecommendationstohelpyou:

FILTERYOURWATER

Theeasiestway toensureyouaregetting safewaterwithoutcontaminants is to filteryour tapwaterdirectlyunderyourkitchensink.Simplecarbonfiltersthatmountonyourfaucetsorcomeinapitchercanreducecontaminants,whilemorecostlyreverseosmosisfilterscanfilteroutfluoride,arsenic,andchromium.Thesewillnot,however,filteroutperchlorateandnitrates.

Personally,Irecommendgettingatleastatwo-stagewaterfilter.Ittakesaplumberoracraftyhelpera short time to install one, but it is totallyworth it.Youcan learnmore aboutwater filters from theEnvironmentalWorkingGroupatwww.ewg.org/report/ewgs-water-filter-buying-guide.

CHANGEYOURWATERBOTTLE

Whenyougoout,drinkwateroutofreusablestainlesssteelorglasswaterbottles.Fill themathomeandtakethemwithyouwhenyou’reonthego.Myfavoritewaterbottlesare:

KleanKanteen(www.kleankanteen.com)Thinksport(www.gothinksport.com)bkr(www.mybkr.com)LifeFactory(www.lifefactory.com)

FILTERYOURSHOWERWATER

Harmfulchemicalscanenteryourbody throughopenedskinporeswhileyou’reshowering,which iswhyIhaveawaterfilteronmyshowerhead,too.Atfirst,Iwasn’tsurewhetherfilteringmyshowerwaterwasworthit,untilanexperienceatmyhairdresser’ssalonsettledthequestion.

I’vebeengoingtothesamehairdresser,Megan,formorethantenyears.Sheknowsmyhair,insideandout.Afewyearsago,Ihadtakenasix-monthhiatusfromgettingmyhaircut,becauseIwantedtogrow it a little longer.After the sixmonthswere over, Iwent in to see her. She began to combherfingersthroughmyhairtoseewhatneededtobedone.

“Whatareyoudoingtoyourhair?”sheasked.Iwasalittlealarmed.“What’swrong?”“Nothing!Itissomuchthicker.Itfeelslikeawholenewheadofhair!”At first, Icouldn’tpinpointexactlywhathadchanged. Iwasstilleatinganutritious,additive-free

dietandlivingahealthylifestyle.ThenIputtwoandtwotogether.Awaterfiltercompanyhadcontactedme,askingmetotryouta

showerfilter.Giventhatyourbodyisover60percentwater, thatyourskinisyourlargestorgan,andthatyouexposeyourself tonearlytwenty-fivegallonsofwateronaveragewhenyoushower,bathingwithcleanwateriscrucialforahealthybody.

Afterreceivingtheshowerfilter,Iopenedtheboxandimmediatelythought,“Isthefiltergoingtoaffect thewaterpressure?DoIreallywant toinstall this?WhatamIdoing?”AllIcouldthinkaboutwasthefactthatmyhairwasgoingtotakelongertoshampooandcondition.

Aftermyhusbandinstalledit(it tookabouttwominutes),I turnedonthefaucet,andmuchtomysurprise,thewaterpressurewassogoodthatIdidn’tmissmyoldshowerheadatall.

Aftershoweringinfilteredwaterforseveralmonths,Icouldseenoticeabledifferencesinmyhairandskin.Therewerebarelyanystrayhairsleftinthedrain.VerylittlehairfelloutwhenIblow-driedmyhair(mybathroomfloorusedtobecovered!).Myhairhadlusterandwasneverdry.Ineededtouseless shampoo and conditioner. After I got out of the shower at home, I needed fewer oils andmoisturizersonmyskin.Noneoftheseresultsconstituteascientificstudy,buttheymadeamiraculouschangeformepersonally.AndtherealmagicwashappeninginwaysIcouldn’tevensee—namely,thereductionof thedaily toxins Iwasbeingexposed to,whichcould accumulate andcausedisease andaginginmybodyovertime.

Unfiltered showerwater contains potentially hazardous chemicals, of which chlorine is themostcommon.Itcancausedryskinandhair,itchiness,andeyeirritation.Itisalsolinkedtocancer,asthma,andallergies.

I’mabelieverinshowerfiltersandwillcontinuetouseone.ThislessontaughtmethatwhatIputonmyskinisjustasimportantaswhatIputinmybody.

SAYNOTOBOTTLEDWATER—ASMUCHASPOSSIBLE!

Breakthebottledwaterhabit.Firstofall,manybottledwatersarejusttapwaterindisguise.Butsecond,plasticwaterbottlesmaycontainBPA(bisphenolA)andotherobesogensthat increasethesizeoffatcells. These chemicals leach from the bottle into thewater. I always carry a stainless steel or glasscontainerofwateraroundwithme—tothegym,inthecar,tomeetings,andeventosomerestaurants!Onceyoustartdrinkingyourdeliciousfilteredwaterathome,you’llneverwanttodrinkanythingelse.Youwill start to taste the chlorine andother impurities fromotherwater sources.But this is a goodreminder to always carry your water with you. The only time I get bottled water is when I’m in aforeigncountryortravelingsomewherewhereIdon’thaveaccesstofilteredwaterinaglassbottle.IfIcanhit aWholeFoodswhile I’m traveling, I’ll alwaysbuyMountainValleySpringWater fromHotSprings,Arkansas,whichissoldinabiggreenglassbottle.SometimesI’llhaveacaseofitdeliveredtomyhotelsothatIhaveitonalongbusinesstrip.ItmakesamajordifferenceinthewayIfeel.

STOPREHYDRATINGWITHSPORTSDRINKS

Sports drinks are little more than sugar-laden soft drinks packed with a cocktail of additives,preservatives, tooth-eroding acids, and colorings. Some used to contain brominated vegetable oil, orBVO—whichisbannedinmanycountriesbecauseitisafireretardant.BVOcancauseheadachesandexhaustion,andcantakeaserioustoxictollonyourbody.

Fortunately,Coca-Colaannouncedin2014thatitwoulddropthiscontroversialingredientfromitsPowerade sports drink, after a similar move made by PepsiCo’s Gatorade in 2013. These positiveactionsweretakenafteraMississippiteenager,SarahKavanagh,targetedbothproductsinChange.orgpetitions.HerPoweradepetitionhadmore than59,000onlinesupporters,while theGatoradepetitionhadmorethan200,000.

It’sironic,butifasportsdrinkisverysugary(morethan8percentaddedsugar—asmostare),thebeverage will dehydrate you. These sugary beverages drawwater out of cells and dump it into thestomachtodilutethedrinkbeforedigestion.

Youcanfindalotofresearchvalidatingthebenefitsofsportsdrinks,butthatcouldbebecausemuchof this research is fundedby sportsdrinkentities, suchas theGatoradeSportsScience Institute.Themarketinghypearoundsportsdrinksmakesthemsoundattractive,buttheyprovidevirtuallynobenefitswhencomparedtoplain,purewaterfortheaverageperson.

Formoderateworkoutsunderanhour,waterisallyouneedforrehydration.Insteadoffillinguponsportsdrinks,ahealthfulpostworkoutsnacksuchasabanana isabetterchoice toreplenishmineralsandnutrientslostinsweat.Oneofmyfavoriterehydratorsiscoconutwater.Butyouhavetobecarefulandreadlabelsbecausealotofcoconutwatersonthemarketcontainaddedsugaroraddedflavorings.Myadviceis topurchasecoconutwaterproducedbyHarmlessHarvest.Itsproduct isnotmadefromconcentrate,anditisnotheated,soitretainsnutrients;italsodoesnotcontainaddedflavorsorsugars.

Anothereffectiverehydratorisgreenjuicethatincludesceleryjuice.Theceleryjuicereplaceslostelectrolytes,rehydratesthebodywithitsrichminerals,andisamuchbetteralternativetothesyntheticingredientsinmostsportsdrinks.

STAYINFORMED

Getintouchwithyourlocalwatercompany.Legally,theymustissueanannualreportthatlistsallthecontaminantsfoundinyourwatersupply,disclose thequalityofyourwater,andreveal thesourceofyour local water. They can mail you a copy, or you should be able to find it online atwww.epa.gov/safewater/ccr/whereyoulive.html.

Havingaccesstocleanandunpollutedwaterisvitaltoyourhealth.Youcaneatthebestorganicfoodontheplanet,butifyou’redrinkingwaterthatisfulloftoxins,thateffortcouldbecompromised.Waterneedstobecleanandfreeoftoxinsandharmfulmicrobestokeepyouatyourbest.

ContaminantsinTapWater

Toxins:AluminumPotentialAdverseHealthEffects:Maycausecognitivedeclineintheelderly.

Toxins:ArsenicPotentialAdverseHealthEffects:Maycontributetocancer,organfailure,reproductiveproblems,andotherdiseases.

Toxins:ChlorinePotentialAdverseHealthEffects:Mayincreasecancerrisk.

Toxins:ChromiumPotentialAdverseHealthEffects:Causesallergicdermatitis(skinreactions)andmayincreasecancerrisk.

Toxins:FluoridePotentialAdverseHealthEffects:Inexcessiveamounts,maycausebonefracturesinadultsanddevelopmentalproblemsinchildren;mayincreasecancerrisk.

Toxins:Gas,oilPotentialAdverseHealthEffects:Maydamagekidneys,liver,orotherorgans.

Toxins:LeadPotentialAdverseHealthEffects:Cancauselearning,neurological,andbehavioralproblemsinchildren.

Toxins:Microbes(bacteriaandviruses)PotentialAdverseHealthEffects:Linkedtoupsetstomach,diarrhea,andmoreseriousillnesses.

Toxins:NitratesPotentialAdverseHealthEffects:Associatedwithbirthdefectsandmiscarriages.

Toxins:PerchloratePotentialAdverseHealthEffects:Candecreaseproductionof thyroidhormones,whichare importantfornormalmetabolismandgoodmentalfunction.

Toxins:PesticidesPotentialAdverseHealthEffects:Maydamagekidneys,liver,orotherorgans.

Toxins:PrescriptiondrugsPotential Adverse Health Effects: May increase cancer risk, cause organ damage, and promote the development of antibiotic-resistantbacteria.

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.

Day5—EaseBackonDairyFoods

MANYPOPULARDIETSDEMONIZEdairyfoodsandinsistthatyoucutthemoutaltogether,forever.Idisagree.Idon’tthinkyouhavetogiveupdairytoliveahealthylifestyle.ButIdobelievethatwe

needtoeatlessofit.Thereason?Mostdairyfoodsarelacedwithhormonesandchemicals.

EATLESSDAIRY,ENJOYITMORE

Ididn’tneed to search far to learnhow to includedairynutritiously inmydiet; I just listened to thestoriesofmyparents.Forthousandsofyears,myancestorsinIndiahadonecowthattheysharedwiththerestofthevillagers.TraditionallyinIndia,thecowisallowedtogiveitsmilktoitscalffirst,andwhatremains isusedforhumanconsumption.This leavesaverysmallamount touse throughout theweekforcooking(andit’snotingallon-sizecontainersthatcanstayfreshforweeks).

Fromthatsinglecow,myancestorsmadeyogurt,cheeses,andotherdairyproducts,but theyusedthosefoodsascondimentsfortheirmeals,eatingverylittle.

Theydideat a small amountofdairyeveryday,however.And theywereable todo thiswithoutnegativehealthconsequencesbecausethemilktheyreceivedfromthecowwaspure,rawmilk.Itwasnotpoisonedwithpesticides,chemicalsfromgeneticallymodifiedcrops,antibiotics,growthhormones,or toxins from feedlots, where livestock is fed before slaughter. The milk was unpasteurized andcompletely freeofchemicalprocessing,making it ahealthynutritionaladdition toa strictvegetariandiet.

ADULTERATEDDAIRY

Bycontrast, on typical farms in theUnitedStates, calves are slaughtered shortly after birth for theirmeat;thiscreatesagreatdealofpainandsufferingforthemamacow,causinghertosecretemassiveamountsofstresstoxinsthatarereleasedintohermilk.Thesetoxinsarethenpasseddowntous,alongwithall theotherunknownantibiotics,growthhormones,andchemicals the industryuses toproducethemilk.This didn’t happen in Indiawheremyparents are frombecause the cow is sacred and themajorityofIndiansdon’teatbeef.

Milk is pasteurized to control bacterial growth. Pasteurization, however, destroysmany vitaminsfound in raw milk. A 2011 study published in the Journal of Food Protection reported thatpasteurizationdecreasesvitaminE,andseveralBvitamins,includingB1,B2,B12,andfolate.Theheatalsodestroysenzymesyourbodyneedsforproperdigestion.Oneoftheseisphosphatase.Withoutthisenzyme,thecalciumlingersinyourbloodstreamandcanaccumulateinyourarteries.Asaresult,yourarteriesgetstiffandit’smoredifficultforthemtopumpblood.Stiffarteriesgiverisetohypertension(highbloodpressure),chestpain,andheartfailure.

Calcium can also build up in plaque, the cholesterol-filled pouches lining the interior of arteries.Thisprocessconstrictsthearteriesandpotentiallychokesoffbloodsupplytotheheartandothervitalorgans.Shouldaplaquerupture,you’dbeatriskofaheartattackorstroke.

ThepasteurizationprocessiswhyAmericaisstilloneofthetopnationssufferingfrombone-relatedillnesses—eventhoughweareoneofthetopthreedairyconsumersintheworld—andwhyourratesofheartdiseasecontinuetorise.

Drinkingcow’smilkmayalsocontributetovarioustypesofcancers.Thisisbecausecow’smilkispumpedfullofsynthetichormonesthatendupinyourglass.Considersomeevidence:

Prostatecancer.Researcherswritingin2012inNutrition&Metabolismnotedthatprostatecanceris“themostcommondairy-promotedcancerinmenofWesternsocieties.”

Breastcancer.Researcherswritingina1997issueofMedicalHypothesesnoted:“Dairyproductscontainbothhormonesandgrowthfactors,inadditiontofatandvariouschemicalcontaminants,thathavebeenimplicatedintheproliferationofhumanbreastcancercells.”

Othercancers.CalvesareroutinelyinjectedwithahormonecalledIGF-1,theproteinImentionedearlierthatinexcesslevelscanpromoteagingandtumordevelopment.Itisusedtospurfastgrowthintheanimals.Froma2011studyintheProceedingsoftheNutritionSociety,researcherspointoutthat“evenwithinwell-nourishedwesternpopulations,menandwomenwithrelativelyhighintakesofproteinfromdairyproductshavehigherbloodlevelsofIGF-1.TheseobservationshaveledtothehypothesisthathighintakesofproteinfromdairyproductsmayincreasetheriskforsomecancersbyincreasingtheendogenousproductionofIGF-1.”IGF-1isresistanttopasteurization.

TheIndiancustomsillustratehowweshouldusedairytoday:Eatitinlimitedquantitiesanduseitasacondiment.That’swhatIdo.

THEFOODBABEWAY

Youdon’thavetogiveupmilkanddairyproductsfortherestofyourlife.Simplydialdownyourdairyconsumption.TheFoodBabeWayisnotaboutdeprivationordenial.Ican’timaginenevereatingicecreamagain,orsourcreamontopofataco,orcheeseonpizza.

Fortunately, if you’re amilk anddairy lover, youhavemoreoptions thanever—options thatwillhelpyoudeveloptoday’shabitforlife.

CONSIDERRAWMILK

MostofmyfamilyimmigratedtotheUnitedStatesfromIndia,wheretheyhadaccesstorawmilk.Inrawmilk,all thenaturalmineralsare intactandeasilyabsorbedby thebody.Rawmilkalsocontainsseveraltypesofnaturallyoccurringprobioticsthathelppopulateyourdigestivesystemwithbeneficialbacteria.Ofcourse,youmustrefrigerateitanduseitbeforeitspoils.Rawmilkkeepsseventotendaysinthefridge.

Unfortunately, buying raw milk is illegal in the following states: Delaware, Iowa, Louisiana,Maryland,Montana,NewJersey,Nevada, andWestVirginia. It is legalonly forpet food inFlorida,Georgia,andNorthCarolina.Rawmilklawsvaryfromstatetostate.Inmanystates,youcanbuyrawmilk only from a farmer. A good source for information on where you can buy raw milk iswww.farmtoconsumer.org.

Itisunfortunatethatthegovernmentcanimposebansthatoverrideourrightsasconsumerstodecidewhat we want to eat and drink, especially when they cut out something that is healthier than thealternative.

Itsaddensmethatmyrelativesincertainstatescan’tgetrawmilk,withallitsnutrition,thewaytheycould in theirchildhood. Indian immigrantsandother immigrants fromraw-milk-producingcountriesare being duped by theUS dairy industry and don’t even know it. I’d really like to seemy familyrecipes passed down from generation to generation, but I am not surewe can do this safely for ourfuturechildrenandgrandchildrenunlesswecanallgetaccesstorealrawmilk.

INTRODUCEGOATCHEESEINTOYOURDIET

Ilovegoatcheeseandliketouseitinsalads,spreads,andanyrecipethatcallsforregularcheese.Fromahealthstandpoint,usinggoatcheesemakessense.Becausegoat’smilkcontainssmallerfatmoleculesthancow’smilk,it’seasiertodigestandabsorb.Therefore,manypeoplewhohavetroubleeatingotherdairyproductscanmoreeasilytolerateandenjoygoatcheese.

Goat cheese containsonly80 calories and6gramsof fat per ounce.Compare this to cow’smilkcheese,at110caloriesand10gramsoffatperounce.Goatcheeseislowerincholesterol,too,andit’sfullofessentialnutrientssuchasvitaminA,vitaminK,phosphorus,andvariousBvitamins.

FALLINLOVEWITHNONDAIRYMILKS

Thepopularalternativesthesedaysaremilksubstitutessuchasalmond,coconut,andhempseedmilks.They’re low in calories and fat. They’re hormone- and lactose-free and thus better for health anddigestion.

MAKEYOUROWNNONDAIRYMILK

Myfavoritesolutionformilkloversistomakeyourownnondairymilk.Inmostcases,it’sjustamatterof soaking raw, unsalted nuts or seeds in water, then blending and straining the mixture through acheesecloth.Takealmondmilk,forexample.Simplysoakrawalmondsinwaterata1:4ratioovernight.Thenblendandstrain.It’sthateasy.EveneasierismyHomemadeOrganicCashewMilk(seehere intherecipeschapter,Chapter8).Youdon’thavetostrainthenutsfromthepulp,andtheresultisarich,creamymilkthat’sslightlysweetonitsown.

Herearesomeguidelinesonmakingmilksfromothernutsandseeds:

Nuts:AlmondsSoakingTime:8to12hours

Nuts:BrazilnutsSoakingTime:Notnecessary

Nuts:CashewsSoakingTime:2to3hours

Nuts:HazelnutsSoakingTime:12hours

Nuts:MacadamiasSoakingTime:Notnecessary

Nuts:PecansSoakingTime:4to6hours

Nuts:PistachiosSoakingTime:Notnecessary

Nuts:WalnutsSoakingTime:4hours

Seeds:FlaxSoakingTime:8hours

Seeds:HempSoakingTime:Notnecessary

Seeds:SesameSoakingTime:8hours

Seeds:SunflowerSoakingTime:2hours

I recommendsomestore-boughtalternatives—butwithsomereservations.Not longago,I learned

fromtheCornucopiaInstitute,apublicinformationgroupthatbackslocallyproducedandorganicfood,

thatmanynondairymilks,evenifcertifiedasorganic,containcarrageenan,anadditivederivedfromredalgae.Carrageenanisnotsomethingyouwanttoputinyourbodyonaregularbasis,asacollectionofscientificstudieslinksitwithimmunityproblems,gastrointestinalinflammation,andcancer.

Ifelttrickedafterhearingthis.Iassumedthatonceaproductwascertifiedorganic,itwasperfectlysafetodrink.Isuggestthatyouchecktheingredientsonanyboxorcartonofnondairymilkstoensurethatitiscarrageenan-free.Alsoifthenondairymilkisnotorganic,youcanexpectsomeothersyntheticingredientsyoushouldprobablyavoid.

Tohelpyou,herearesomeorganicmilksubstitutesthatdon’thavecarrageenan:

NaturalValueorganiccoconutmilkSoDeliciousculinarycoconutmilk(regularandlightversions)NativeForestcoconutmilkThaiKitchenorganiccoconutmilkPacificHempOriginalWholeFoods365EverydayValuealmondmilkTreeofLifealmondmilk

CHOOSEORGANICDAIRYMILKS

Don’tlikethetasteofalmondmilkoritsnondairybuddies?Here’ssomegoodnews:Britishscientistsanalyzedmilk fromorganically farmedanimalsandconventionally farmedanimals.What they foundreally opened my eyes: The organic milk had 67 percent more antioxidants and vitamins thanconventionalmilk, aswell as60percentmoreconjugated linoleic acid,orCLA,abeneficial fat thatmay shrink tumors.The reason for theseastoundingnutritionalbenefits is simple:Organically raisedcowsoften feedon freshgrass andclover.Also, theirmilk isproducedwithout antibiotics, synthetichormones,andharmfulpesticides.

FOODBABEALERT:FROZENYOGURT

Herewecometooneof themostprocessedfoodproductson theplanet: frozenyogurt.Whenacompanyfeedspeoplechemicalsinsteadofpurefood,theymakealotofmoney.Andfrozenyogurtmakersarerakinginthedough.

Evenwhenfrozenyogurtrestaurantsmarkettheirproductswithbuzzwordslike“natural”and“healthy,”theseplacesareoftenstill serving heavily processed dairy productswith harmful additives that could affect your health.Mypreviously favorite frozenyogurtestablishmenthasasloganonthewallintheirstoresthatsays“I’mhomemade,organic,anddelicious.”Thatsignshouldstate:“I’mhomemadeinafactorywithartificialtransfat,GMOs,andpetroleum-riddenbluefoodcoloring!”ThisiswhatIfoundwhenIresearchedwhatwasinmyfavoriteflavoroffrozenyogurt.I’dbeeneatingthisstuffeverytimeIpasseditatthemall,completelymisledaboutwhatIwasactuallyputtinginmybody.

Dependingon theproduct, frozenyogurtmightcontainprocessedsugars,sugaralcohols,emulsifiers,stabilizers,carrageenan,naturalandartificialflavors,dyesandcolorings(manyofwhicharepotentialcarcinogens),artificialsweeteners,growthhormonesandantibiotics,andgeneticallyengineeredcornsyrup.

What’safrozenyogurtloverlikemetodo?Theansweristobuygoodorganicvanillafrozenyogurtfromthefreezersectionofanaturalfoodstore.Topitwithafeworganicchocolatechips,anditwilltastejustlikeoneofthosehigh-caloriechocolatechipcookieice cream sandwiches you can get at the gas station. To go even healthier, you can purchase plain frozen yogurtwith no addedflavoringsandaddanonsugaryitemlikechoppednuts.Becautiousaboutwhichtoppingsyoudecidetoadd,andremembertokeepyourportionsizeundercontrolwhenyouorderfrozenyogurt,andespeciallywhenyouserveyourselfatdispensers.

A popular Indian proverb reminds us, “A harvest of peace grows from seeds of contentment.”Likewise, I think if we can be content with eating less dairy, we’ll be pleasantly surprised to findourselvesgrowinghealthierandmorepeacefulasaresultoffollowingtoday’shabit.

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.

Day6—NoMoreBigGulps!

YOUAREWHATYOUdrink,too.Ifyou’reasodadrinker,you’reingestingalotofbadchemicalsthatarescrewingwithyourweight,yourhealth,andyourlife.Readonforthescarydetails—andhowtostopthishorriblehabit.

SCARYSUGARS

Takeateaspoonofsugaranddumpitonyourkitchentable.Dothistentimes.Whatdoyouhave?Yes,you’vegotamess,andno, I’mnotcleaning itup foryou.Butyoualsohave theamountof

sugarfoundinonetwelve-ouncecanofsoda.Obviously, if you’re hooked on soda, you’re swilling down a huge amount of sugar and calories

(around140caloriesineachcan).Asugaryhabitlikethatisthedoorwaytopoornutrition,weightgain,type2diabetes,andotherhealthcomplications.

Most soda companies sweeten their beverageswith high-fructose corn syrup (HFCS), one of theSickening 15 I covered in Chapter 2. HFCS is becoming increasingly unpopular these days—sounpopularthatPepsidecidedinMarch2014toputsugarinitscolasinsteadofHFCS.Tomymind,thisisnot a solution.Forone thing, replacingHFCSwithanother typeof sugarwillhave little effectonobesityanddiabetes.Ultimately,it’slikereplacingacigarettewithacigar.

COLORMECANCER?

Tofoodcompaniesandtheircustomers,color iseverything.Itgivesafoodproductglitz,appeal,andtheexpectationofdelicioustaste.Withmoreproductsemergingindifferenthues,colorcontinuestobeoneofthemostcrucialaspectsoffood.Atthesametime,it’sbecomingoneofthemostcontroversial,especiallyinsodas.

Sodasuse“caramelcoloring” togive themthatdark,delicious look.Not tobeconfusedwithrealcaramel, caramel color is the single most used food coloring in the world. It is created by heatingammonia and sulfites under high pressure—a process that produces a cancerous substance called 4-methylimidazole (4-MEI). Although there are no FDA limits on the amount of 4-MEI that can bepresentinsoftdrinks,afederalstudyin2007concludedthat4-MEIcausedcancerinmice,andin2011the International Agency for Research on Cancer determined that the chemical is “possiblycarcinogenic”tohumans.

Ifyou’reasodadrinker,pleasebeawarethatyourfavoritesoftdrinkmaycontainhighlevelsof4-MEI. InJanuary2014,ConsumerReportshada long listof softdrinks tested for4-MEI:Pepsi,DietPepsi,PepsiOne,MaltaGoya,Sprite,DietCoke,Coca-Cola,CokeZero,DrPepper,DietSnap,BriskIced Tea, and A&W Root Beer. Under California’s Proposition 65 law, any food or beverage thatcontainsmore than 29micrograms of 4-MEI per daymust carry a health warning label.ConsumerReports’ testsshowedthateachof the twelve-ouncesamplesofPepsiOneandMaltaGoyahadmorethan29microgramsperbottle.Neithercarriesawarning.

Pepsirespondedbystating:“WebelievetheirconclusionisfactuallyincorrectandreflectsaseriousmisunderstandingofProposition65’s requirements.”Pepsialso said itwasworking to reduce4-MEIlevelsinitsproducts.

RegularPepsi,whichwasobtained inNewYorkState, containedasmuchas174micrograms.Asecondtestshowedlevelsat32micrograms.AlsopurchasedinNewYork,PepsiOnerangedfrom39.5micrograms to195.3.MaltaGoyahad thehighest levels, averaging from307.5micrograms to352.5micrograms.

These findings concern me. We are being unnecessarily exposed to a potential carcinogen justbecausecompanieswanttheirbeveragestolookbrown.Askyourself:Howsmalladoseofpoisonareyouwillingtoconsumeonaregularbasis?

THEBUZZOVERCAFFEINE

The reason why so many sodas, particularly the low-calorie versions, contain caffeine is that themanufacturerswantyoutogethookedonthem.Caffeineisaddictingbecauseitstimulatesyou,andyoukeepcomingbackforthebuzz.Thesugarinsodasisaddicting,too,soyou’vegotadoublewhammykeepingyouonthisstuff.

Sodamayhaveasmuchas71milligramsofcaffeinepertwelveounces.Caffeineinenergydrinksoften ranges from160milligrams to 500milligrams a serving.That’sway too high.Caffeine forcesyour adrenal glands to work harder, causing lack of energy and exhaustion in the long term.Whathappenswhenyou’reconstantlyexhausted?Youstopmovingandexercising,andyou’relikelytopackon pounds. Caffeine also depletes the body of vitamin C and leachesminerals likemagnesium andcalciumfromyourbones.

To me, the most alarming caffeine-loaded products on the market are those made by MonsterBeverageCorporation.Itsenergydrinkshavebeenreferencedinthedeathsofseveralpeople,accordingtoreportssubmittedtotheFDA.Despitethisissue,Monsterdrinksarestillonthemarket.

Excess doses of caffeine can increase heart rate and drive up blood pressure significantly. Forsomeonewhohasanunderlyingheartcondition,thesesideeffectscanbefatal.Inoneofthesedeaths,an autopsy concluded that the victim died of an irregular heart rhythm (“cardiac arrhythmia” due tocaffeinetoxicityafterconsumingtwotwenty-four-ounceenergydrinksintwenty-fourhours).

GMOsINSOFTDRINKS

Many soft drinks may be laced with GMOs. That’s because corn-based products such as sorbitol,fructose,aspartame,maltodextrin,andcitricacidarehiddenwithinthesedrinks.

The American Academy of Environmental Medicine (AAEM) reported, “There is more than acasual association betweenGM foods and adverse health effects.… The strength of association andconsistencybetweenGMfoodsanddiseaseisconfirmedinseveralanimalstudies.”AAEMalsostatedthatGMOspreventthebodyfromusinginsulinproperly,andfaultyinsulinregulationleadstodiabetesandobesity.Basedonthisresearch,weshoulddefinitelyfollowGMO-freedietsforweightandbloodsugarcontrol—andthatmeansnosoftdrinks.

PUSHINGPRESERVATIVES

Unbeknownst to the average person, the preservatives in soft drinks can be harmful. For example,sodiumbenzoateisapreservativefoundinmanysoftdrinksthatwhencombinedwiththeascorbicacid(vitaminC)inthedrinksproducesbenzene,aknowncarcinogen.

Preservativesinsodas,particularlyphosphoricacid,alsoacidifyyourbody.JamethSheridan,DoctorofHolisticMedicine,statesthatittakesthirty-sixglassesofwatertorealkalizeyourbodyafterdrinkingjustonedietsoda.Thirty-sixglasses!

IDidIttheFoodBabeWay

Youreallysavedmylife!!Iamasinglemotherofthree,whoworksthreejobsandtriestoeat“healthy.”Idrankacoupleofpotsofcoffee,however,andatleastonetwelve-packofDietCokedaily(Iwastrulyasodaaddict).Idevelopedsevereacidrefluxandwasingreatpain.Afterreadingyourwebsite,Iquitdrinkingpop,coffee,andcaffeinatedtea.Istartedeatingorganicfoods.

Theresult:NolongerdoIhaveacidreflux.Ihavemoreenergythanever.AndIjustfeellikeI’mgettinghealthierfromtheinsideout.Youhavebeensuchaninspiration.

—Dawne

FOUNTAINOFCHEMICALS?

WhenIdranksoftdrinksasateenager,Ialwayswonderedwhyfountaindrinkstastedbetter.MyfriendsandIwouldgoonandonabouthowfountaindrinkswerethebest,andthenwe’dhitupthelocalgasstationtogetourfix.ThankGodthosedaysareover.GivingupsodawasthefirsthabitIadoptedonmyjourneytowardhealthy,organicliving.AlmostimmediatelyafterIstoppeddrinkingsoda,Ibegantoseechanges inmy skin. Itwas no longer dull-looking, dry, andpockedwith eczema. Instead, it becameglowingandvibrant.

Duringmyinvestigativework,Ifoundoutthatfountaindrinkshaveatotallydifferentformulathantheir bottled or canned counterparts foundon store shelves.One of the scary ingredients in fountaindrinks isdimethylpolysiloxane.Thisadditive iscommonlyused invinegary-smellingsiliconecaulks,adhesives,andaquariumsealants;asacomponentinsiliconegreaseandothersilicone-basedlubricants;andindefoamingagents,moldreleaseagents,dampingfluids,heattransferfluids,polishes,cosmetics,andhairconditioners.ItisalsothemajorcomponentinSillyPutty.

The food industrydoesn’twantyou toknowabout thedifferencesbetween formulas for fountaindrinks anddrinks in cans andbottles.Howmanymore lawsuitsmight they face ifpeopleknew thattheirsodascontainedthemainingredientinSillyPutty?

Diggingalittledeeper,Ifoundoutthatfountaindrinkscanbecontaminatedwithdangerousbacteria.In2010,researchersatVirginiaWesternCommunityCollegeinRoanokeanalyzedninetybeveragesofthreetypes(sugaredsodas,dietsodas,andwater)fromthirtycommercialsodafountainsformicrobialcontamination. Coliform bacteria, including E. coli, were detected in nearly half of the beverages.Coliform is found in the poop of all warm-blooded animals and humans. Seventeen percent of thebeverages contained other pathogens.Among them: klebsiella, responsible for an often-fatal formofpneumonia;staphylococcus,whichcancausefoodpoisoningandotherseriousinfections;andcandida,a fungus thatmay cause fatigue, headache, poormemory, andweight gain. Just thinking about thismakesmybodyhurt!

ARTIFICIALSWEETENERSMAKEYOUFATANDSICK

Asfordietsodas,don’tfoolyourselfintothinkingyou’vebeen“good”bydrinkingthisstuff.AJanuary2012studyreportedintheAmericanJournalofClinicalNutritionsuggestedthatadailydietsodahabit(atleastoneperday)couldhurtyourcirculatorysystemandincreasethepossibilityofvasculareventssuchasstrokeandheartattack.

This was the first study that ever probed a connection between diet sodas and heart health, andresearchersaren’tclearonwhythesebeveragesmightbetiedtoheartattackandstroke.Theyspeculatethatitmightbebecausedailydietsodadrinkerstendtobeheavierandalreadyhaveheartriskfactorssuchashighbloodpressure,diabetes,andunhealthycholesterollevels.

If you’re trying to lose weight, drinking diet sodas is not the solution, either. The artificialsweeteners theycontainhavebeenproven to stimulateyourappetite, increasecarbohydratecravings,and promote fat storage and weight gain. Researchers from the University of Texas at Houstondiscovered thatdrinkingdiet sodaswill expandyourwaist (translation:biggerbelly),which is a riskfactorfortype2diabetes.

Whenyoueatsomethingsweet—evenwhenithasnocalories—yourbrain is trickedintowantingmorecaloriesbecauseyourbodyisnotgettingenoughenergy(i.e.,calories)tobesatisfied.Soyoukeepcravingsweets,eatingsweets,andgainingweight.

Furthermore,therearemoredangeroussideeffectsfromartificialsweeteners—especiallyaspartame,whichisconsideredoneofthemostdangeroussubstancesallowedinourfoodsupply.Since1980,morethan10,000complaintshavebeen filedwith theFDAabout this substance; itwasneverproven safebefore itwasapprovedforuse inourfoodsupply.Inonestudy, theresearchersfoundthataspartameraised blood sugar in diabetes-prone mice. Besides diabetes, aspartame is linked to autoimmunedisorders,depression(whichcanalsocauseyoutoeatmore),birthdefects,andseveralformsofcancer.

Anothersuspectsweeteneriserythritol,asugaralcoholfoundinVitaminwaterZero.Thebodydoesnoteasilydigestsugaralcohols,andasaresult,theycancausediarrhea,headache,andotherintestinaldisordersinsomepeople.

Youmightseeawidelyusedbeveragesweetenersuchasacesulfamepotassium,orAce-K,inmanypopular“diet”drinks.AccordingtotheCenterforScienceinthePublicInterest(CSPI),thisproductisanything but safe. CSPI reported that safety tests of Ace-K conducted in the 1970s were faulty.Specifically,tworatstudiessuggestedthattheadditivemightcausecancer,butthesestudieswereneveraddressed by the FDA before it approved the sweetener for use in soft drinks. Large doses ofacetoacetamide (a breakdown product of this sugar) have been shown to affect the thyroid in rats,rabbits, and dogs. As you might know, the thyroid gland regulates the endocrine system, which isresponsibleforahealthymetabolism.

NeedExtraIncentivetoDitchtheDietSoda?

IwassoaddictedtosoftdrinksthatIdranksodafivetimesaday.Irarelydrankanythingelse.Myfriendswouldsay,“Justdrinkwater.”Butreplacingsodawithwater?Impossible!ILOVEDsoda.

Myweightclimbedto190pounds—40poundshigherthanIshouldbeformyheightandframe.IwassofatthatmyshirtsstretchedapartatthebuttonssofarthatyoucouldseemyBFB(that’sshortforBigFatBelly).Myballooningweightwasa“smackintheface”thatforcedmetotakeaction.Iknewthatthesoftdrinksweremakingmefatter.Ihadtodosomething.

Whenever I felt thirsty, I realized I’d openmy refrigerator andmindlessly grab a can of soda. That’s the behavior Iwanted tointerrupt.Forstarters,Idecidedtoputaroadblockbetweenmeandmyrefrigerator.Ascale!Imadetherule,“BeforeIopentherefrigerator,Imustweighmyself.”Anyweightgainwasanother“smackintheface”tokeepmefromdrinkingsoda.

Being familiarwithpsychology, Iknewthat Icouldn’t juststoporstartdoingabadhabit; Ihad toreplace itwithsomething. Ireplacedsodawithsparkling,lemon-flavoredwater.

Allofthisworked.Idroppedtenpoundsrightaway,withoutincreasingmyworkoutsorchangingwhatIwaseating.AllIdidwasstopdrinkingfivesoftdrinksaday.NowIhaveasparklingwaterhabit…andashirtthatfits.

Let’sbreakdownwhythisworksandhowyoucanuseittohackyourbehaviors.

First,smackyourselfintheface.Notliterally,butyouneedatriggertoremindyourselfthatyouwanttomakeachange.Forme,thesmackwasmyweight.

Second,createaruletointerruptyourusualbehavior.Myrulewastoweighmyselfbeforeopeningtherefrigerator.

Andfinally,replaceyourbehaviorwithabetterbehavior.

Followthatthree-stepstrategyandbam!You’reset.—DerekHalpern,founderofsocialtriggers.com

THEFIZZOVERBVO

BVOstandsforbrominatedvegetableoil,anadditivethathasbeenusedtomakesoftdrinkssincethe1930sandhasGRAS(“generallyrecognizedassafe”)status.BVOisfoundinsomecitrus-flavoredsoftdrinksandsportsdrinks.

Banned in theEuropeanUnion,BVOhasbeen found to increase triglycerides andcholesterol. Inhighamounts,itcandamagetheliver,testicles,thyroid,heart,andkidneys,aswellascauseskinulcerscalledbromoderma.Itisalsousedinflameretardants.

THEFOODBABEWAY

I prefer drinking plain, filtered water over liquid with sugar, artificial sweeteners, preservatives,artificial flavors, Silly Putty, bacteria, and brominated vegetable oil. Don’t you? Here are mysuggestionsforkickingthishabit:

BEAWAREOFYOURHABIT

For starters, look at the back of the can and see howmany chemicals you are drinking—that aloneshouldsteeryouinanotherdirection.Thenbehonestabouthowmanysodasyoudrinkinaweek.Addthemupbykeepingafooddiaryforsevendays.Forstickershock,useacalculatortoadduphowmanycaloriesandsugargramsyou’reguzzlinginthatperiod.Yoursodaisnotonlycostingyouyourhealth,it’salsocostingyoumoney.Pricesofsoftdrinksvary,butifyoudrinktwotwelve-ouncecansofsodadaily,youspendabout$2adayormore,or$730ayear.

EASEOFFSODA

Can’tgocoldturkey?Trycuttingbackbyafourththefirstweek,halfthesecondweek,andsoonuntilyoucanquityoursodahabitforgood.

MAKESUBSTITUTIONS

Drinklotsofclean,filteredwaterinsteadofsoda.Purchasearefillablewaterbottleandkeepitwithyouathome,atwork,andinyourcar.

Plus,findotherfizz.Misstherefreshmentandmouthfeelofsodas?Don’tworry:Ihaveyoucoveredwithaquickswitchtoafewofmyfavoritehealthyandrefreshingsodaalternatives:

GT’sEnlightenedOrganicRawKombuchaSparklingwaterSparklingwater+limejuice+organiccranberryjuiceWater+cucumbers+strawberriesSparklingwater+lemonjuice+fresh-pressedorganicjuiceZukayprobioticdrinks100%rawcoconutwaterColdbrewedorganictea

Rememberthatsodais loadedwithcalories,sugar,andchemicals—allhazardoustoyourhealth.Idon’twantyoutobethefirstpersonwhoseobituaryliststhecauseofdeathascomplicationsfromsodaconsumption.Canyoursodahabittoday!

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.

Day7—LoveYourLiver

I’M FREQUENTLY ASKED, “WHAT about alcohol? Can I still enjoy a drink or two while following anorganiclifestyle?”

Theshortanswerisyes.ButIhavetwocaveats:First,ifyou’retryingtogetthinandfit,it’sbesttolayoffalcohol.Second,you’vegot toknowhowtochoosethebestorganicwines,beers,andspirits,becausethealcoholindustryoftenusesharmfulchemicalstomakeitsproducts.

For today’s habit: Go alcohol-free to loseweight, and if you do imbibe, learn all you can aboutorganicchoicesandthecontroversialchemicalsthealcoholindustryuses.

FATBURNINGANDALCOHOL

Alcoholaffectsyourliver,oneofthehardest-workingorgansinyourbody.Oneoftheliver’sprimaryjobsistoskimenvironmentaltoxinsfromyourbody.Ifitisovertaxedwithalcohol,thenormalprocessof toxin removal becomes extremely diminished and can result in rapid aging, loss of libido, anddisease.

Theliverisalsoyourmajorfat-burningorgan,soifyoutreatitwell,itwillworktofullcapacityandyou’lleliminatemaximumfat.Your livernormallyburns fat forenergy,butwhenyoudrinkalcohol,yourbody“switchesfuel”andburnsupthebooze insteadoffat. Inonestudy,volunteersweregiventwoninety-calorievodkaandlemonades.Forseveralhoursafterward,theirfat-burningratedroppedbyawhopping73percent.

Alcohol alsoweakens yourwillpower by shutting downmechanisms in the brain responsible forself-restraint—whichiswhyyoureachforforbiddenfattyandsugaryfoods.Studiesshowthatpeoplewhohaveapredinnertippleeatfarmorecaloriesthanthosewhohaveasoftdrink.

Themorningafter,youmightwakeupwithahangoverandtrytoeatyourwayoutofit.Hangoverhungeriscausedbyaslumpinbloodsugar,broughtonbytoomuchbooze.Yourbodywantsfast-fixcarbs,asthesegiveyouaninstantsugarhit.Ifyougivein,thosesugarycaloriesjustturnintobodyfat.

Finally,boozedehydratesyou.Alcoholisadiuretic,whichmeansitmakesyoupassmorefluidthanyoutakein.Dehydrationmakesyourmetabolismdrop,meaningyouburnfewercaloriesthanusual.

Todrinkornottodrinkwhileonadiet?It’sclearthatalcoholwilltaxyourfat-burningability,soit’sbesttokickitoutofyourdietifyouwanttogetslimandfitandfeelgreat.

BEER:BREWINGCHEMICALS

Igotcuriousaboutthechemicalsinalcoholbecausemyhusbandlovesbeer.Iwantedtoknowexactlywhatwasinhisfavoritebrews,soIstartedsomeintensiveresearchtofindout.Iquestionedseveralbeercompanies.AndtheinformationIunearthedwasshocking.

Undernormalcircumstances,beerisessentiallyabrewofonlyfouringredients:water,hops,malt,andyeast.However,beermakersaddmanyotheringredientstoclarify,stabilize,preserve,andenhancethe color and flavor of beer. I discovered that there is a long list of additives the government hasapprovedforuseinbeer:

Caramelcoloring,classifiedasIIIorIV,madefromammonia,andconsideredacarcinogen.Thiscoloringagentisheatedwithammoniaandcontainstwotoxins,2-methylimidazoleand4-methylimidazole.In2007,studiesbytheUSNationalToxicologyProgramrevealedthatbothchemicalscausecancerinlabanimals.

CalciumdisodiumEDTA,anadditivemadefromformaldehyde,sodiumcyanide,andethylenediamine.

Manydifferenttypesofsulfitesandantimicrobialpreservatives,whichhavebeenlinkedtoallergiesandasthma.

Naturalflavors,whichcancomefromanything,includingabeaver’sanalgland.High-fructosecornsyrup,asweetenerlinkedtoobesity.GMOsugars,suchasdextroseandcornsyrup.Artificialfooddyesandartificialflavorsmadefrompetroleum.Animal-basedclarifiers,includingisinglass(driedfishswimbladder),gelatin(fromskin,connectivetissue,andbones),andcasein(foundinmilk).

Foamcontrol(usedforheadretention),whichisachievedthroughtheadditionofglycerylmonostearate,propyleneglycol,andpepsin,allpotentiallyderivedfromanimals,orpropyleneglycolalginate,whichisderivedfromseaweed.

BPA(bisphenolA),acomponentinmanycanlinersthatmayleachintothebeer.BPAcanmimicthefemalehormoneestrogenandmayaffectspermcountandotherorganfunctions.

Carrageenan,whichislinkedtoinflammationinthedigestivesystemandtoirritablebowelsyndrome(IBS)andisconsideredacarcinogeninsomecircumstances.

Duringmyinitialinvestigation,Icouldn’tgetasinglemainstreambeercompanytosharethefulllistof ingredients contained in their beer. But I did get some of them to fess up to the use of theseingredientsinwriting.I’vesummarizedthisinformationinthechartonthenextpage.

Thealcoholindustryhaslobbiedforyearsagainsteffortstorequireingredientlabelingbecausetheydon’t want you to know what you’re drinking. So in June 2014, I turned up the heat on the beerindustry. I launched a nationwide petition, asking two ofAmerica’smost popular beer companies—Anheuser-BuschandMillerCoors—todisclose theirbeer ingredientsandpublish themonline.Nearlyeveryotherfoodandbeverageproviderislegallyrequiredtomakethisinformationavailable—yetthese

twocompanies,which collectively sellmore than$70billion in beer each year, have not. IngredientlabelingonfoodproductsandnonalcoholicbeveragesisrequiredbytheFoodandDrugAdministration,but the same requirement does not apply to beer,wine, or liquor.As a result,we knowmore aboutwhat’sinabottleofWindexthaninoneoftheworld’smostpopulardrinks.

Inlessthanaday,mypetitionreceivedover40,000signatures,plusmillionsofpageviewsonlineandinmainstreammedia.

Afterthismediafirestorm,Anheuser-Buschreachedouttometoannouncetheywoulddisclosetheingredientsontheirwebsite.

AnAnheuser-Buschrepresentativewrote:“Weareworkingtolistourbeeringredientsonourwebsite,justasyouwouldseeforotherfoodand

non-alcoholbeverageproducers.Wearebeginning immediately,having incorporated this informationearliertodayonwww.tapintoyourbeer.comforourflagshipbrandsBudweiserandBudLight,andwillbelistingthisforourotherbrandsinthecomingdays.”

After Anheuser-Busch’s response, MillerCoors responded by listing some ingredients on theirFacebookpageandwebsite,buttheyhavenotofficiallyagreedtolistallingredientsyet.

IwasthrilledwithAnheuser-Busch’squickresponse.Thispetitionisfurtherproofthatmakingyourvoiceheardcanchange thepoliciesofamultibillion-dollarcompanyovernight.MillerCoorsneeds tostepup to theplate andagree tomakeall their ingredientspublic, and so shouldEVERYotherbeercompany.Below is a chart that showswhat additives are in thebeers thathavehad their ingredientsdisclosed. Please note, this is just a sampling of the products on themarket—there aremanymorewhoseingredientswedon’tknowanythingaboutatall.

Additives:CaramelcoloringBeers:Newcastle

StellaArtoisREDD’SAppleAleLeffeJohnnyAppleseedCiderBudLightLimeStraw-Ber-RitaBudLightLimeApple-Ahhh-RitaBudLightLimeLime-A-Rita

Additives:AddedcolorsBeers:StellaArtoisCidre

SparksBudLightLimeStraw-Ber-RitaBudLightLimeMang-O-RitaBudLightLimeRaz-Ber-Rita

Additives:Corn(maybeGMO)Beers:ShockTopTwistedPretzelWheat

BassPaleAleBuschNon-AlcoholicMichelobGoldenDraftO’Douls

LeffeStellaArtoisBlueMoon(viaemail)

Additives:Cornsyrup(maybeGMO)Beers:Coors

CoronaFoster’sMillerLightPabstBlueRibbonRedStripeRedbridgeBlueMoon(viaemail)

Additives:Cornsyrup,dextrosesyrup,orricesyrup(maybeGMO)Beers:BudIce

BudLightPlatinumSelect55(Budweiser)Select(Budweiser)BuschBuschIceBuschLightBuschSignatureCopperLagerRollingRockHurricaneKingCobraNaturalNattyDaddyMichelobULTRALimeCactusBudLightLimeStraw-Ber-RitaBudLightLimeApple-Ahhh-RitaBudLightLimeLime-A-RitaBudLightLimeMang-O-RitaBudLightLimeRaz-Ber-Rita

Additives:CaramelizedsugarsyrupBeers:BudLightPlatinum

Additives:High-fructosecornsyrup(maybeGMO)Beers:BudLightLime

MichelobULTRALimeCactusBudLightLimeStraw-Ber-RitaBudLightLimeApple-Ahhh-RitaBudLightLimeLime-A-RitaBudLightLimeMang-O-Rita

BudLightLimeRaz-Ber-RitaO’DoulsO’DoulsAmberBuschNon-Alcoholic

Additives:IsinglassfromfishswimbladdersBeers:Guinness

NelsonOrganic(somevarieties)St.Peter’sOrganicAle

Additives:Carrageenan(IrishMoss)Beers:SierraNevada

NorthCoastBrewingCo.DeschutesFishTailOrganicBrooklynBreweryMillStreetOriginalOrganicEelRiverOrganicFuller’sHoneyDewOrganicBridgeportBrewing

Additives:PropyleneglycolalginateBeers:Corona

Additives:HopextractBeers:BudLightLime

BudLightPlatinumBudIceRollingRockSelect55(Budweiser)BuschIceBuschLightBuschSignatureCopperLagerHurricaneKingCobraLandsharkLagerMichelobGoldenDraftMichelobULTRALimeCactusNaturalNattyDaddyBudLightLimeStraw-Ber-RitaBudLightLimeApple-Ahhh-RitaBudLightLimeLime-A-RitaBudLightLimeMang-O-RitaBudLightLimeRaz-Ber-Rita

Additives:Naturalflavorand/orartificialflavorBeers:ShockTopHoneyBourbonCaskWheat

ShockTopTwistedPretzelWheatBudLightLimeMichelobULTRALimeCactusBudLightLimeStraw-Ber-RitaBudLightLimeApple-Ahhh-RitaBudLightLimeLime-A-RitaBudLightLimeMang-O-RitaBudLightLimeRaz-Ber-RitaJohnnyAppleseedCiderMichelobULTRALightCiderStellaArtoisCidreREDD’sAppleAle

Additives:SulfitesBeers:JohnnyAppleseedCider

MichelobULTRALightCider

Additives:Malicacid(maybeGMO)Beers:MichelobULTRALimeCactus

BudLightLimeStraw-Ber-RitaBudLightLimeApple-Ahhh-RitaBudLightLimeRaz-Ber-RitaMichelobULTRALightCiderStellaArtoisCidreJohnnyAppleseedCider

Additives:Sucrose(sugar)(maybeGMO)Beers:ShockTopTwistedPretzelWheat

StellaArtoisCidreJohnnyAppleseedCider

Additives:Sucralose(Splenda)(artificialsweetener)Beers:BudLightLimeStraw-Ber-Rita

BudLightLimeMang-O-RitaBudLightLimeRaz-Ber-Rita

Additives:Sodiumcitrate(maybeGMO)Beers:StellaArtoisCidre

BudLightLimeStraw-Ber-RitaBudLightLimeApple-Ahhh-RitaBudLightLimeLime-A-RitaBudLightLimeMang-O-Rita

Additives:Ascorbicacid(syntheticvitaminC)(maybeGMO)Beers:Corona

WHAT’SWRONGWITHWINE?

Ifyouthinkbeerhasalotofadditives,that’snothingcomparedtowhatyou’llfindinwine.I’dalwaysthoughtofwineasanaturalproduct,sinceit’smadefromgrapes.Sadly,thetruthisnotquitesosimple.Inresearchingthisissue,IfoundmywaytotheUSGovernmentPrintingOfficewebsite,whichlisted“materialsauthorizedforthetreatmentofwineandjuice.”Therearenearlyfiftyingredientsonthelist,andinmyopinion,manyofthemmaybeharmful.I’vesummarizedsomeoftheusualsuspectsbelow.

Acacia(gumarabic).Thisadditiveisusedtoclarifyandstabilizewine,butitisalsolinkedtomild-to-severeasthmaattacksandrashes.

Acetaldehyde.Usedtostabilizethecolorofwineandjuice,acetaldehydecancausesevereheadachesinsomepeople.

Aluminosilicates(hydrated)suchasbentonite(Wyomingclay)andkaolin.Botharenaturalmineralsfoundintheearth’scrust,buttheycanirritatethelungsandeyes.

Animalby-productssuchaseggwhitepowder,milkproducts,beefgelatin,andsturgeon-derivedisinglass(fishbladder).Theadditivesmakecertainwinesinappropriateforvegansandvegetarians.

Heavymetals.Theseincludemainlyvanadium,copper,andmanganese.ManganesecanaccumulateinthebrainandhasbeenlinkedtoParkinson’sdisease.Anddon’tforgetthatheavymetalsareoneoftheSickening15.

Oakchipsorparticles,uncharredanduntreated.Theseincreasethetanninlevelsinwine,andmanypeoplearehighlysensitivetotannins.

Pesticides,sprayedontograpes.AnotherofmySickening15,pesticidesarelinkedtomanyillnesses,includingcancer.Iwasshockedtolearnthatwinegrowerstreatinggrapeswithchemicalshavetowearhazmat-styleclothingandbreathingdevicestoprotectthemselveswhilesprayingtheirgrapes!

Polyvinylpolypyrrolidone(PVPP),achemicalusedtoclarifywine.Itreduceslevelsofquercetininwine,adisease-fightingphytochemical.

Sugar.Inaprocesscalledchaptalization,canesugarisaddedtograpejuicetoincreasethealcoholinthefinishedwine.Addedsugarisofcoursetroublesome,sinceitnegativelyaffectslevelsofglucoseandbloodfatsinyoursystem.Pleasenote:AddingcanesugarisnotlegalinCalifornia,Argentina,Australia,southernFrance,orSouthAfrica,soproducersusesugar-richgrapeconcentratetosimulatethesameresults.

Sulfites.Thesechemicalscanbedangeroustopeoplesufferingfromasthmabecausetheycantriggeranasthmaticattack;suchepisodeshavecausedthedeathsoftentotwentypeopleinthelastthreeyears,accordingtotheCenterforScienceinthePublicInterest.

Sulfurdioxide.Thisgasproducesheadaches,migraines,asthma,eczema,andotherskinproblems.

Tribromophenol.Thischemicallurksinwoodenwinebarrels,woodenwineracks,andthecratesusedtotransportthegrapes.It’sbasicallyafireretardant—andit’sverytoxic.Ifyouputatiny

amountintoalargeaquarium,thefishwilldie.Yeasts(geneticallymodified).WeknowfromalargeandgrowingbodyofresearchthatGMOproductscanbetoxic,allergenic,andfarlessnutritiousthantheirnaturalcounterparts.

BECHOOSYABOUTBOOZING

Nowwe come to distilled liquor, namely, vodka,whiskey, gin, Scotch, tequila, and liqueurs. If youthoughtwineandbeerhadalotofadditives,holdontoyourmartiniglass:Distilledliquorsarerifewithchemicals. On a government website that lists every ingredient in booze,(www.ttb.gov/ssd/limited_ingredients.shtml), Icountedmore thansixtyadditives,plusseveralsuspectfoodcolorings.

Whenitcomestoliquor,it’salsoimportanttowatchoutforGMOs.Didyouknow,forexample,thatJackDaniel’swhiskeyandSmirnoffvodkaaremadeprimarilyfromcorn?

Inthelistbelow,I’mcallingoutsomeofthenastiestchemicalsyoumayfindinyourfavorites.

Benzoicacid/sodiumbenzoate.Theseadditivesdeterthegrowthofmicroorganismsinacidicfoods.Insensitivepeople,theycancausehives,asthma,orotherallergicreactions.Oneproductthat’sreallyloadedwiththisadditiveisSkinnygirlMargarita,marketedasalow-caloriecocktailanddesignedtoappealtodieterswhostillwanttoimbibe.

BHA.I’vementionedthisfoodpreservativethroughoutthebook;it’shighlytoxicandmaycausecancer.

BHT.ThisisanotherfoodpreservativeIgripeaboutfrequently.Itcanbuildupinyourfattissueandhasbeenknowntocausecancerinlabanimals.

Brominatedvegetableoil(BVO).HereweareagainwithBVO,achemicalthatkeepsoilsinsuspensioninfoods.IngestingBVOleavesresiduesinbodyfat,aswellasfatinthebrain,liver,andotherorgans.

Caffeine.AsI’vementioned,caffeineisaddictive.EventheFDAwarnsofthedangersofaddedcaffeineinalcoholicbeverages,whichmaycausepeopledrinkingthemtobecomemoreintoxicatedthantheyrealize.Somevodkasmaybeinfusedwithcaffeine,andmanymixeddrinkssuchasrumandCokegiveyouajoltofcaffeine(fromthesoda).

Propyleneglycol.Thisclear,colorlessliquidisoftenusedinantifreezeaswellasinprocessedfoods.NotclearedforgeneralfooduseinEurope,propyleneglycolmaycauseorgandamageandharmtothecentralnervoussystemafterprolongedorrepeatedexposure.FireballWhiskywasrecentlypulledfromshelvesinEuropebecausetheamountofpropyleneglycolwasoutofcompliancewithEuropeanstandards.

Sorbitol.Inlargeamounts,thissugaralcoholexertsalaxativeeffectandmayevencausediarrhea.

Sucroseandotherrefinedsugars.Excessiveamountsofthesesweetenersboostbloodsugarlevelsandaffecttriglycerides(fat)andLDL(“bad”)cholesterollevelsinblood,andmaytherebyincreasetheriskofheartdisease.MaliburumandKahlúadon’tusehigh-fructosecornsyrupinothercountries,buttheydointheirproductssoldintheUnitedStates—it’stheworstkindofsugar,oneofmySickening15.

COLORINGS

EverwonderwhatmakesBailey’sIrishCreamsodeliciouslybrown,orbluecuraçaosotropicallyblue?It’sallthecoloringagents.Belowisalistofcoloringagentsthatmaybeusedinbeverageproducts—withtheirpossiblesideeffects.

Annattoextract.Madefromtheseedsofatropicalshrub,annattocauseshivesinsusceptiblepeople.

Caramelcoloring.GuiltypartiesusingcaramelcoloringincludeJackDaniel’sTennesseeHoneyWhiskey,CaptainMorganSpicedRum,Bailey’sIrishCream,andKahlúa.

Carmine(cochinealextract).FD&CBlue#1.FD&CBlue#2.Althoughanimalstudieshavefoundsomeevidencethatthisdyecausesbraincancerinmalerats,theFDAinsistsitissafe.

FD&CGreen#3.A1981studyhintedthatthisdyecausedbladderandtesticulartumorsinmalerats,buttheFDAconcludedthatitwasnotcarcinogenicafterdoingtestsofitsown.Fortunately,thissuspectdyeisnotwidelyused.

FD&CRed#3.Thereisstrongproofthatthisdyecausesthyroidtumorsinrats.IthasmostlybeenusedtocolorthemaraschinocherriesfloatinginyourManhattanorold-fashioned.Lobbyingbythecherryindustryinthe1980spreventedthedyefrombeingbannedoutright.Thoughstillused,Red#3hasbeenlargelyreplacedbyRed#40.

FD&CRed#40.FD&CYellow#5.FD&CYellow#6.Animaltestsindicatethatthisdyecausestumorsoftheadrenalglandandkidney.Itcanalsobecontaminatedwiththecarcinogensbenzidineand4-aminobiphenyl.

THEFOODBABEWAY

MAKEBETTERBEERCHOICES

If you enjoy an occasional beer and wish to maintain your healthy lifestyle, reach for one withoutGMOsandadditives.Herearesomegoodchoices:

Additive-freemainstreambeers.Afewpopularbrewsexistthatdon’thavechemicalsandGMOs.TheseincludeHeinekenandAmstelLight.Youcanfindalistofadditionalcleanbeersatfoodbabe.com/cleanbeer.

Germanbeers.TheGermansareveryseriousaboutthepurityoftheirbeers.TheyfollowapuritylawcalledtheReinheitsgebotthatrequiresallGermanbeerstobeproducedonlywiththecoreingredientswater,hops,yeast,andmaltedbarleyorwheat.AdvocatesofGermanbeersinsistthattheytastecleaner,andsomeevenclaimtheydon’tsufferfromhangoversasaresult.

Certifiedorganicbeers.Bylaw,thesebeerscannotincludeGMOsorotherharmfuladditives.Organicbeersalsosupportenvironmentallyfriendlypractices,reducetheamountofpesticidesandtoxinsinourair,andsupportorganicfarmers—whichisahugeplus.SamuelSmith’sBrewerymakesseveraldeliciousorganicvarieties.

Craftandmicrobrewbeers.Myhusbandnowbuyshisbeerfromlocalcraftbreweriesandmicrobreweries.Thesecompanieswillgiveyoualistoftheingredientstheyuse.Beaware,though,thatbigbeermakersareslowlyclosinginoncraftbeersandbuyingthemuponebyone.Anheuser-BuschdidthiswithRollingRockandGooseIslandBeerCompany.Makesureyourfavoritecraftbeerandmicrobrewarestillindependentlyownedandcontrolledbeforetakingasip.

In the end, if youdecide to drink beer, drink it infrequently andquiz the beer companies for thetruth.Findabeerthatyoucantrustandstickwithit.

CHOOSEORGANICWINE

OrganicwineisproducedfromorganicallygrowngrapesandisofficiallycertifiedinaccordancewiththeUSDA’sguidelinesfororganicproducts.Forawinetobecertifiedorganic,nosyntheticpesticidescanhavebeenusedforthreeyearsbeforeharvest.

Ifthewineislabeledorganic,notonlyarethegrapesorganic,butthewine-makingprocessisalsocertified organic. This means that the entire process—crushing the grapes, fermenting the wine,bottling,andotherprocedureslikecleaning—mustmeetUSDAstandards.

I recommend you start choosing organic wine. My favorites are Cabernet Sauvignon from FreyVineyardsandtheorganicbiodynamicwinesfromRobertSinskeyVineyardsintheNapaValley.

Lookforsulfite-freewines,too.Thelabelwillstate“sulfite-free,”“nosulfitesadded,”or“NSA.”AvoidGMOwines. A geneticallymodified yeast calledML01 has been approved for use in the

UnitedStatesaswellasCanadaandSouthAfrica.Sincethereisnolawrequiringlistsofingredientsonwine labels,GMOsmay be present in conventionallymadewine inAmerica. Reportedly used on alimitedscale,theGMyeastessentiallyfliesundertheradarwithconsumersandadvocacygroupskeptin the dark. Other wine-making countries such as Australia and New Zealand require ingredientsincludingyeasttobelistedonthelabel.AsfarasI’mconcerned,ifawineproducer,orafoodcompanyforthatmatter,won’tdisclosethisinformationtoyou,it’sbesttosteerclearoftheirproducts.USDAcertified organic wines and biodynamic wines cannot be made with GMO yeast. According toorganicconsumers.orgin2007,thefollowingwineproducersdonotuseGMOyeast:

AtlasPeakVineyardsBeaulieuVineyardBuenaVistaCarnerosChappelletWineryCharlesKrugWineryClosDuValWineCompanyClosPegaseWineryDuckhornVineyardsFarNienteFloraSpringsGrgichHillsWineryGrothVineyardsHeitzWineCellarsJosephPhelpsVineyardsMadonnaEstateMarkhamWineryMerryvaleQuintessaRobertMondaviRothschild/Mondavi(OpusOne)RubiconEstateWineryShaferVineyardsSilverOak

SpringMountainVineyardSterlingVineyardsTrefethenVineyardsTresSaboresV.SattuiWineryWilliamHillEstate

BEDISCERNINGWITHDISTILLEDLIQUOR

Ifdistilledliquorisyouralcoholicbeverageofchoice,thecleanestdrinkyoucanenjoyistequila.I’mnottalkingaboutamargarita,whichisfullofsugarandcalories,butpuretequilaservedontherockswithawedgeoflime.ThisisexactlywhatIorderwhenIwantacocktail,anditisagoodchoice(aslongasyoudon’tdrinktoomanyofthemandendupdancingonthebar!).

Youcanalsochoosedistilled liquor that is labeledorganic.Let’ssayyoulikegin. Ifyouorderorpurchaseorganicgin,thatmeansthatthejuniperberries,coriander,angelicaroot,andotheringredientsusedtomakeithaveallbeengrownaccordingtoUSDAorganicrequirements.Someproductswillbelabeled as “madewith” organic ingredients. Thismeans that at least 70 percent of the agents in theliquormustbecertifiedorganic.

Finally,I’dstayawayfromliqueurs—thoseafter-dinner-typedrinksthataresosyrupysweet.Theyarelacedwithallkindsofflavoringsthatdoyourbodynogoodatall.

Beaware,too,thatthehealthbenefitclaimsaboutalcoholthatmightmakedrinkingitseemlikeagood idea are a little suspect, considering alcohol can be addictive and capable of inflicting organdamage.Manystudiessayabeeroraglassofwineadayishealthyforyou,butalotofpeopledon’tstopatjustone.

Ifeelthatthedecisiontodrinkalcoholisapersonalone.Ienjoywine,champagne,andtequilaeverynowandthen.WhenIdo,ImakethebestchoicesIcan.Havingornothavingalcoholisnotajudgmentcallthatanyofusshouldmakeforothers,unlessexcessivedrinkingisruiningsomeone’shealth,family,andpersonallife.Theimportantthingistobeeducatedaboutalcohol,what’sinit,howmuchshouldbeconsumed,andwhetheryoufeelit’ssomethingyouwanttohaveinyourlifestyle.

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.

CHAPTER5

WEEK2—FOODHABITSFORFOODBABES

CONGRATULATIONS!YOU’VEMADEITtoWeek2.Beforewestartthesecondweek,takesometimetoreflectonhowyoufeelafterdevelopingthose

firstsevengoodhabits.Fixyourselfacupofherbalteaandsitinaquietplace.Nowaskyourself:

DoIfeellighterandmoreenergetic?Hasmyskinimproved?Haveanypeskyhealthconditionssubsidedordisappeared—allergies,skinflare-ups,tummycramps,sluggishness,orothers?

Hasmysleepimproved?DoIfeellessbloated?Havemycravingsdissipated?HaveIseenotherpositiveeffects?

Week1wasaboutcleansingyourbodyofpotentialtroublemakers.Weconcentratedonfluidstohelpyourbodyeliminatetoxinsandsupportahealthydigestivesystem.

InWeek2,we’regoingtotakeitupanotchbylearningtosupportyourbodywiththenutritionitneeds: good proteins, raw fruits and veggies, beneficial fats, fiber-rich grains, and some “superhero”foods. I’ll also show you how to get away from the biggest health offenders around: fast food andrefinedsugar.

Food, including healthy beverages, is the best source of vitamins,minerals, phytochemicals, andotherhealthfulcomponents.You’llnowdiscoverwhatitfeelsliketotreatyourbodytocleanfood.Andtakeitfromme:It’sgoingtofeelamazing.

Day8—PassonFastFood

FAST FOOD ISMASS-PRODUCED,mass-processed, anddesigned to be slapped together quickly.Virtuallynothing is prepared on-site and nothing is really fresh, so the food is generally devoid of vitamins,minerals, and other nutritional value, and it’s encased in packaging that may expose us to harmfulchemicals.

I’veseenalotofthingsthathavemademeangryovertheyears,from“100%wholegrain”snacksfullof toxicprocessedchemicals to foodmarketed tochildren that’s fullofartificial sweeteners.Butfastfoods,andthechemicalsinthem,reallyrufflemyfeathers!Wemuststoptheepidemicoffastfood.Wemuststoptheobesityandtheunnecessarydegenerativediseasesthatarecausedbyfastfoods.Wemuststopkidsfromeatingandcravingthisjunk.Todayisthedaytomakethatcommitment:Giveupfastfood!

Getting off fast food is not going to be easy, if you’re used to eating it. Beyond the dangerousprocessingandpackaging,fastfoodisalsoformulatedandmanufacturedtobeaddictive,afactprovenby various scientific studies. A 2007 report titled “The Link Between Fast Food and the ObesityEpidemic,”published in the journalHealthMatrix, stated: “Fat, sugar, andcholesterol [found in fastfood]haveaddictivequalitiessimilartothedrugnicotine.”

Idon’tneedsciencetotellmethis.Iknowfrompersonalexperience,andonceagain,ithastodowith Chick-fil-A. Long before I became the Food Babe, I was addicted to eating at Chick-fil-A. IrememberthefirsttimeItastedtheirfood.ItwasatthemallwhenIwasveryyoung,andtherestaurantusedtopassoutthefreesamplesofhot,freshpiecesofnewlyfriedchickenonlittletoothpicks.Itwasfree,soofcoursemyparentsletmetryit.Thesmellalonewasintoxicating,nottomentionthetaste.MyaddictiontoChick-fil-Acontinuedthroughoutmychildhoodandintomycollegeyears,whenIatetheirfoodnearlyeveryday.EventhoughIhaven’thadChick-fil-Afoodinmorethanadecadenow,IstillknowwhataChick-fil-Asandwichsmellsandtastes like—that’sbecause theyengineer itsoyouwon’teverforgetit.

Much later, during a visit toChick-fil-A headquarters, I noted that the fast-food company prideditselfonits“healthy”menuitems,oneofwhichwasoatmeal.Thoughnotorganic, theiroatmealwaspushed as having no artificial flavors or additives. I got to sneak behind the scenes to watch storeemployeespreparethisoatmeal,andIcouldn’tbelievemyeyes.

Theoatmealisnotpreparedon-site;instead,it’sshippedtotherestaurantsalreadycookedandstoredinplasticbags.Sometimes it’sput in the freezeruntilneeded.Afteryouorderoatmeal,anemployeeboilsthebagcontainingtheoatmeal,ripsopenthebag,andservesittoyou,steaminghot,inyetanotherplasticcontainer.

Duringthisentireprocess,plasticmayhaveleachedintoyourfood—atypicalfast-foodpracticethatcould have disastrous long-term health consequences.You nowmay be ingesting chemicalswithoutyourknowledgeorpermission.Andwealsodon’tknowwhat’sinthewaterthat’sbeingusedtoboiltheoatmeal.

Ifyoueatfastfood,youcanbeexposedtochemicalsknownasperfluoroalkylacids(PFAAs).Theseacids are found in the wrappers that encase your cheeseburger and other fast foods. They are alsopresent inmicrowavepopcornbags, dust, tapwater, stain-resistant carpets,waterproof fabrics, and ahostofotherhouseholdproducts.

PFAAscanmigratefromthewrappersintoourfood.AccordingtoresearchfromtheUniversityofToronto,wecaningestthesechemicals,whichthengetintoourblood.

Elevatedlevelsofthesechemicalsinthebloodareworrisomeandpotentiallydangeroustohumans.Specifictypesofthesechemicals,perfluorooctanoicacid(PFOA)andperfluorooctanesulfonate(PFOS),havebeenassociatedwithchangesinsexhormonesandcholesterollevels,accordingtotheAgencyforToxic Substances and Disease Registry (an agency of the US Department of Health and HumanServices).

Think about this the next time you’re tempted to pick up some fast food. The way fast food ispreparedandpackagedcanbeunhealthy.Therejustmightalsobeplasticcookedintoyourfood.Yes,youreadthatcorrectly—plastic.

THEMSGISSUE

Among the most addicting additives dumped into fast food is MSG, one of my Sickening 15ingredients,andit’sespeciallyrampantinoneofmyfavoritefoods—pizza.In2011Congressvotedtodeclarepizzasauceavegetableintheschoollunchprogram.Butthere’salotgoingonbehindcloseddoorsthatnobodywantsustoknowortalkabout,anditallstartswiththeingredients.

AfterIstartedresearchingfast-foodpizzaingredients,onethingbecameabundantlyclear:Fast-foodpizzachainsdidn’tlikethequestionsIwasasking.Ifoundacoupleofingredientlistsonlineandbegancalling the top pizza chains to find out more. But when I called most pizza restaurants and askedquestions,theyblatantlyrefusedtoshareingredientlists,andtheircustomerservicerepswereobliviousto what their ingredients were. For example, Papa John’s does not post its ingredients online eventhoughtheircompetitorsPizzaHutandDomino’sdo.LittleCaesars,CaliforniaPizzaKitchen(CPK),andMellowMushroomhaveallrefusedtoanswermyquestionsabouttheiringredients.IwastoldbyMellowMushroom’scorporateofficesthattheywillcomplyonlywithgovernmentregulations,whichmerelyrequire themtopublishanallergen listandnothingmore.LittleCaesars toldmethat if Iwasconcernedaboutwhatwasintheirfood,I“justshouldn’teatthere.”Ha—don’tworry,Iwon’t!

Why are these ingredients so hard to find? Why do some companies refuse to share theiringredients?Whatisitthattheydon’twantustoknow?CoulditbelargeamountsofMSG?

Some restaurants don’t want to get a bad rap by putting MSG on their ingredient or allergenstatements,sotheyfoundanotherwaytosecretlyaddthispotentflavorenhancertoyourfood,withouttheaveragecustomer’srealizingit.TheyareusinganFDAloopholetosneakprocessedfreeglutamicacidintoyourfood,whichhasthesameeffectasMSG—andtheyaredoingitallwithoutwarningyou.Otherformsofglutamicacidinfastfoodinclude:

Autolyzedyeastextract(hiddenMSG)Texturedorhydrolyzedproteins(hiddenMSGandGMO)Hydrolyzedcorn(hiddenMSGandGMO)Modifiedstarches(hiddenMSGandpossibleGMO)Naturalflavors(possiblehiddenMSG)Disodiuminosinateordisodiumguanylate(MSGenhancers)

TheseformsofMSGallowfast-foodchainstohave“cleanlabels”thatcanleadyoutobelievetheirproductscontainnoMSG—whentheyactuallycontainitsequivalent!

Remember,MSGtricksyourbrainintobelievingthatwhatyou’reeatingtastessogreat,youwantmoreof it.Your tastebudssense that there ismoreprotein in thefood than therereally is—which isgreatforfoodmanufacturerswhowant tosavemoneybyusinglessmeat.Andrepeatbusinesskeepsthepocketsofthesebusinesseslinedwithcash.

MOREUNHOLYADDITIVES

Fastfoodconsistsmostlyofhigh-calorie,low-nutritionmealsthatareladenwithcheapsugars,fat,andexcessivesalt.Mostpeopleknowthis.Butwhatmostpeopledon’tknowisthatfastfoodcontainsotherverynastyadditives.

If youmake your ownpizza at home, you’ll needEzekiel sproutedwheat tortillas, organic pizzasauce,veggies,andorganiccheese.Ifyoubuyapizzafromafast-foodoutlet,itmaybemadewithanyor all of the following: artificial colors, partially hydrogenated oils, cellulose (wood pulp), GMOsoybeanoil,BHT/BHA(butylatedhydroxytoluene/butylatedhydroxyanisole,used inembalmingfluidand fuel jets), sodium nitrite, enriched flour, caramel coloring, BPA,modified food starch cellulose(powdered wood pulp), aluminum, high-fructose corn syrup, carrageenan, propylene glycol, sodiumcitrate,citricacid,sodiumaluminumphosphate,lacticacid,sorbicacid,natamycin(moldinhibitor),andcornmaltodextrin.

Thereisnotenoughspacetolistandexplaineveryadditivehere,sofornowI’llhighlightsomeofthemostoffensive ingredients.Someof those ingredientsyouwouldn’t feed toyourpets.Someyoucouldusetolightafireorcaulkupaleakysink.

DidyouknowthatWendy’schilicontainssilicondioxide(foundinsand)orthatMcDonald’sapplepie contains L-cysteine (derived from poultry feathers)? Are you aware that Jack in the Box putscellulose (thesame ingredient that is insawdust) inmanyof itscheeses, sauces,andshakes?Or thatWendy’s puts dimethylpolysiloxane (used in Silly Putty) in its Natural-Cut Fries? These are notingredientsyou’dfindsittingnexttothesweetpotatoesandasparagusintheproducedepartment.Ifyoucheckthefast-foodcompanies’ingredientlistspostedonline,you’llseethatthesechemicalnamesareallthereinblackandwhite.

I’d like to bring up, once again, one of the scariest additives: azodicarbonamide (the yoga matchemical),whichisoftenusedinfoamedplasticsbutisalsousedtobleachflourandconditiondough.You’llfinditinmanyfast-foodburgerbunsandsubsandwichbuns(evenwholewheatvarieties).ThisingredientisbannedasafoodadditiveintheUnitedKingdom,Europe,andAustralia.Ifyougetcaughtusing it in Singapore, you can get up to fifteen years in prison and be fined $450,000.TheUKhasrecognizedazodicarbonamideasapotentialcauseofasthma if inhaled,andadvisesagainst itsuse inpeoplewhohavesensitivitytofooddyesandothercommonfoodallergies,becauseitcanworsenthesymptoms.Another study reviewedby theCenter forScience in thePublic Interest found thatwhenazodicarbonamideisheated,itformsacarcinogen!

Ifaserverisslappingprocessedmeatonthatazodicarbonamide-containingsandwichbun(andit’slikelytheyare),you’realsogoingtobeingestingnitrates.Theconsumptionofnitratesisserious:Inthebody, nitrates morph into nitrosamines, which have been proven to increase the risk of diseasedramatically.

The World Cancer Research Fund recommended that people avoid processed meat (with highconcentrationsofnitrates)becauseitposesa“convincing”riskforbowelcancer.TheFundbasedtheirconclusiononalarge,independentscientificreviewconductedin2007andconfirmedin2011.Studieshaveshownitmayonlytake1.8ouncesofhigh-nitrateprocessedmeatdailytoincreasethelikelihoodofcancerby50percent,thelikelihoodofheartdiseaseby42percent,andthelikelihoodofdiabetesby19percent.

Speakingoffast-foodmeat,maybeyou’veheardofpinkslime,whichisleftoverbeefscraps.After

being treatedwith ammonia to kill bacteria, themeat is run through a centrifuge and then added togroundbeeftobulkupthemeatandreducethefatcontent.Eww!

Thesedisgustingsubstancesareconsidered“safe”additives.Companiesput these ingredients intotheirproductsandthendaretocallitfood.

Ishouldalsopointoutthatfast-foodjointsoftenusefoodsthathavebeensprayedwithpesticides.Agood example is theRusset Burbank potato, used byMcDonald’s tomake hash browns and Frenchfries. Fellow food activist and authorMichael Pollan has reported that the fast-food giant insists onusing these potatoes, even though they are extremely sensitive to Irish potato blight and difficult togrow.Thesepotatoestendtobeafflictedwithnetnecrosis,aviralinfectionthatcausesspotsandlinesonthepotatoes.McDonald’swon’tbuyblemishedpotatoes,andtheonlywaytopreventnetnecrosisistospraypotatoeswithapesticidecalledmethamidophos.Thispesticideissotoxic,writesPollan,“thatthefarmerswhogrowthesepotatoesinIdahowon’tventureoutsideandintotheirfieldsforfivedaysaftertheyspray.”

Methamidophos is typicallysprayedonpotato fields fromtheairbycropdusters,whichmeans itcan drift and affect unsuspecting people in nearby areas. Exposure tomethamidophos in the air cancause immediatecoughing,gagging,andvomiting.AndafterRussetBurbankpotatoesareharvested,theyhavetobestoredingiant,atmosphere-controlledshedsthesizeoffootballstadiumsforsixweekssothattheygasoffallthepesticidesandchemicals.Now,doesn’tthatsoundappetizing?

It’stimetogetbacktothebasicsandonlyeatfoodthatiscleanandchemical-free.

WHYDOWEBUYFASTFOOD?

Tomove toward a healthier diet, we need to considerwhywe buy fast food. And one of themainreasonswebuyfastfoodisbecauseit’scheap!Unfortunately,it’scheapbecauseit’snotrealfood.Andifyoueatcheap,yourhealthwillgravelysuffer.Youarewhatyoueat,sodon’tbefast,easy,andcheap.

My dad has always liked fast food because it’s cheap, and that’s why he fed us at fast-foodrestaurantswhenwewerekids.Hejustdoesn’tbelieveinspendingalotofmoneyonfood.GrowingupinIndia,hewasbroughtup tobelieve thatfood’ssolepurposewas tokeepyoualive,andyouneverwasted food. Buying food cheapwas the onlyway to get it. Aftermoving to theUnited States, hesubsistedmostlyonfastfoodbecauseitwasagoodbuy.

Sadly,thisreasoningmeantthatmydadneverpaidattentiontothenutritionalvalueofgoodfood.Overtime,hedevelopedtype2diabetes.RightbeforeIstartedmyblog,hegotveryillandhadtoberushedtothehospital.Hespentdaysinthehospitalwithdoctorsandnursespokingandproddinghim,trying to figure out what was wrong. He didn’t feel well and he couldn’t concentrate. A couple ofmonths later, he had a prostate specific antigen (PSA) test. His PSA was high, and the doctorsconfirmed that he had prostate cancer. Itwas stressful and saddening news, particularly becausemymother-in-lawhaddied just ayear earlier fromovariancancer. Itwas anoverwhelming time formyfamilyandme.Iadoremydad,andIdon’tknowwhatI’ddowithouthim.

Fortunately, the disease is in its earliest stage.My dad found a doctor in Charlotte who advises“activesurveillance”:watchingthesituation,repeatingthePSAtesteverythreemonths,andfollowingupwith the doctor.Mydad has also been advised to avoid redmeat and dairy—two contributors toprostatecancerinmen.

I’mafraid thata lifetimeofeating fast foodhas severelyand irrevocablyhurtmydad’shealth. Itinfuriatesme that our food system,pushingcheap, additive-filled food, is so full ofpoison. I donotwanttobepartofthissystem,andnorshouldyou.Giveupfastfoodfortherestofyourlife—ifyouvaluethatlife.

THEFOODBABEWAY

SHUNFASTFOOD

Thequickest,easiestwaytobreakfreefromyourchemicalrelationshiptofoodistogiveupfastfood.NotonlydoIurgeyoutogiveupfastfood,butIurgeyoutostartmakingyourownfastfoodat thesametime.Thisisnotdifficult.Ifyouwanttobehealthy,thin,andageless,you’vegottodothis.

Thebestway tostart thisnewhabit is tobeprepared.Spenda little timeSundaynightpreparingfoods for the week. Use fresh, organic ingredients, cook in bulk, then divide yourmeals into glasscontainersandstoreinthefreezerorfridge.Thismighttakealittletime,butitwillbeworthitwhenyouneedafastmealafteraverylongday.Idothiseveryweek.

MAKEYOUROWNFASTFOOD

Ihaveafewrecipesupmysleevethattastebetterthananyfast-foodentreesyoucanbuy:myFast-FoodBurritos,ChickpeaCurryWraps,QuickandEasyHome-BakedPizza,andSweetPotatoFries.You’llfindthemintherecipechapter(Chapter8).

STAYPREPARED

WhereverIgo,IhavefoodwithmeincaseIfeelhungry.Thisfoodmightincludepacketsoforganicnuts,almondbutterIcansqueezeintomymouth,orpiecesoffreshfruit.Packingsimple,organicfoodspreventsmefrommakingbadfooddecisionsonthefly.Youdon’thavetoeatfastfoodifyouprepare.

USETIME-SAVERS

Anotherstrategyistogotothenearestgrocerystorethathasafreshsaladbarwithprewashedgreens,lotsofvegetables,andmaybesomesushi.Buyoneof thebest“fastfoods”ever—avocados—tosliceoveryoursalad.Voilà—you’vegotasuperhealthyfast-foodmealinnotime.

YOUCANDOTHIS!

Everyonecanemploythesestrategies,anditdoesn’tmatterwhereyoulive.Afewyearsago,Ivisitedthe small town of Pickens,Mississippi, inHolmesCounty, considered themost obese county in theUnited States. Pickens is considered a food desert, a town or community with limited access tosupermarkets and low-cost, nutritious foods. There is a strong link between food deserts and poorhealth.Adultsinfooddesertstendtobemoreobese,sufferfromhighbloodpressureanddiabetes,andhaveheart-relatedproblemssuchashighcholesterol,elevatedtriglycerides,andagreaterriskofheartandvasculardisease.Kidswholiveinfooddesertsarealsoatveryhighriskofbecomingoverweight.

Idiscovered thatalthough the localgrocerystoresolda lotofprocessedfoods, itdidcarryfruits,veggies,organictofu,andgrains.Iexpectedtoseealotoffast-foodplacesinPickens,buttherewerenotthatmany.ThenwhywasHolmesCountythefattestcountyinAmerica?

Althoughsocialandeconomicfactorsdoplayapart,themainculpritisthelackofcrediblenutritioneducation. Victims of obesity are being systematically brainwashed by corporate food companymarketers.Dietersrelyoncalorieinformationonthelabelsofdietsodas,low-calorieprocessedfoods,and low-fat products, and not on anything else. They don’t pay attention to the chemicals that aremakingthemfat,becausetheyaren’tawareoftheharmthatcomesfromthesechemicals.AndBigFood—anicknameforthefoodindustry—doesn’twantthemtohavethisinformation.

Iconcludedfromthistripthateveninaso-calledfooddesert,therearehealthyalternativestofastandprocessedfoods.Wehavetolearnhowtomakehealthierchoices,becomeawareofwhat’sinourfoodbyreadinglabels,andrealizethatBigFoodissendingusmessagesthatcertainfoodsarehealthywhen,indeed,theymaynotbe.Thinkaboutwhatyou’reeating,andknowwhat’sinit.

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.Ipassedonfastfood.

Day9—DetoxfromAddedSugar

ONE OF THE MOST insidiousways the food industry poisons us is by dousing all sorts of foodswith“addedsugar.”I’mtalkingaboutanysweetenerthatdoesn’toccurnaturallyinafood.Addedsugarisone of the biggest perpetrators of our current health crisis, responsible for obesity, diabetes, disease,stroke,evencancer.

Infact,Americanseatcloseto150poundsofthestuffperpersonannually,probablybecauseit’ssoaddictive—eight times more addictive than cocaine, says a 2013 article by Dr. Serge H. Ahmed,publishedinNeuroscienceinthe21stCentury.Anditdoesn’tmatterifitisartificialorrealsugar.

Whataddedsugardoestothebodyisscandalous.Itmakesyoufatbyaddingemptycaloriestoyourdietandjackingupyourbloodsugar—twoprocessesthatformexcessbodyfat.Italsoscrewswithyourappetite.AccordingtoDr.MarkHyman,writinginTheBloodSugarSolution10-DayDetoxDiet,sugaris different from other calories. “It scrambles all your normal appetite controls… driving yourmetabolismtoconvertitintolethalbellyfat.…Thereisnodoubtthatsugarisatoxin.”

Want to stay young-looking? Ditch added sugar. Excessive sugar makes your skin wrinkle. In aprocess called glycation, sugarmolecules attach to collagen and elastin, two proteins that keep skinlookingyoung,andcreateadvancedglycationendproducts(AGEs).AGEsweakenyourskin’ssupportstructureandleadtolinesandwrinkles.

Added sugar sends your blood sugar sky-high—a reaction followed immediately by plummetingbloodsugar.Thatlowbloodsugartriggersirritabilityanddepression.

Anditdumbsyoudownbyinterferingwithcommunicationamongbraincells.A2012MayoClinicreportfoundthatpeoplewhoeatalotofsugarhaveamuchhigherchanceofcognitivedeclineastheyage.Toomuchaddedsugarcanfeedcancer,destroy the immunesystem,andpromotecardiovasculardisease.

FOODBABEALERT:ANIMALBONESANDSUGAR

Nowisagoodtimetotellyouthatmuchoftheaddedsugaronthemarkethasbeenfilteredthroughbonechar.Oftencallednaturalcarbon,bonecharcomesfromthebonesofcattle(andsometimesdogs).Thebonesareheatedtoveryhightemperatures,powdered,dehydrated,andturnedintoacharcoalfiltertowhitencanesugarandremoveimpurities.Ifindthisallprettydisturbing,especiallyifyouareaveganoravegetarianwhodoesnotwanttoeatfoodcontaminatedinanywaybyanimalparts.

Other typesofsugararesubjected tobonecharaswell.Brownsugar iscreatedbyaddingmolasses towhitesugar,whichofcoursehasbeenfilteredthroughchar.Confectioners’sugar—refinedwhitesugarblendedwithcornstarch—alsoinvolvestheuseofbonechar.

The largestsugarmanufacturers in theUnitedStatesallusebonechar to refineandwhitencanesugar. IcontactedC&HandDominoSugar,bothofwhomrespondedtomeviae-mailandconfirmedtheyuseit.Thesecompaniesrefinemostofthesugaryou’llfindonstoreshelvesintheUnitedStates.

Certain sugars are not processed with bone char. These include beet sugar, evaporated cane juice, turbinado, Demerera,muscovado,Sucanat,andallUSDAcertifiedorganicsugars.I’mnotsayinganyofthesearegoodforyou;Ijustwantyoutobeawareofthebonecharissue.Afteryoudetoxfromalladdedsugar,however,youwon’thavetoworryaboutexposuretobonechar.

Ifafoodhasanyaddedsugarinit,youshouldn’tbeeatingit.Nooneshouldbeaddingsugartoyourfood.Getawayfromtheunnaturalpresenceofaddedsugarandstartthishabittoday!

DEVELOPADISTASTEFORADDEDSUGAR

Askingyoutoeliminateeverytypeof“sugar”fromyourdietwouldbecrazy,andanypersontryingtodothiswillfailinthelongrun.Thekeyistostillinclude“goodsugars”inyourdiet.Theseareformsofsugarthatyourbodycaneasilyassimilateandthatprovidevitamins,minerals,andothernutrientsyourbodywilluse.Theyincludenaturallyoccurringsugarfromfruitsandvegetables,coconutpalmsugar,honey,andmaplesyrup.

At thesametime,youneed toavoid the“badsugars.”Badsugarsare thoseprocessedfromcane,corn,orbeets.Tablesugarandhigh-fructosecornsyruparethebaddestofthebad.Thesesugarshavebeenchemicallystrippedoftheirminerals.Ifyouindulgeinthesesugars,yougetnonutrition.Youalsomakeyourbodymoreacidic,becausesugarsdevoidofmineralsareacid-forming—andweknowthatit’sbettertoeatmostlyalkalinefoodsifwewanttoavoiddisease.

THEFOODBABEWAY

Here’showyoudetoxfromaddedsugar:

WATCHOUTFORHIDDENSUGARS

Don’t buy, consume, or keep products in your house with the following ingredients in them: agavenectar, barleymalt, beet sugar, brown sugar, buttered syrup, caramel, carob syrup, corn syrup, cornsyrupsolids,dextran,dextrose,diastase,diastaticmalt,ethylmaltol, fructose,glucose,glucosesolids,high-fructosecornsyrup,invertsugar,lactose,maltsyrup,maltodextrin,maltose,malitol,mannitol,rawsugar,refiner’ssyrup,sorbitol,sorghumsyrup,sucrose,turbinadosugar,oryellowsugar.

AVOIDARTIFICIALSWEETENERS

Don’treplacethesesugarswithartificialsweetenerslikeaspartame,saccharin,andsucralose.Theseareoff-limits,too!Theyarejustasbadforthebody—evenworse,becausesomeofthem(e.g.,saccharin)havebeenproventobecarcinogenic.Plus,artificialsweetenershavebeenlinkedtoweightgain.Theyinterferewithoursatisfactionsignals,causingustocraveevenmoresweetfoods,andthey’rebelievedtopromotesurgesininsulin,whichcancauseyoutoholdontofat.

CONTINUOUSLYTRAINYOURPALATEFORNATURALSWEETNESS

Beforeyoudecideonadessertorsomethingelsesweettoeat,considernaturaloptionsthatwillsatisfyyoursweettooth.Overtime,yourdistasteforrefinedsugarwillnaturallydevelop.Here’swhatIdo:

When I crave chocolate: I go for a piece of a Righteously Raw bar, which is composed of 90percentrawcacaoandsweetenedwithcoconutpalmsugarandmint.

When I crave something fruity: I eat a couple of sulfur dioxide–free dried organic fruits—likeapricots,prunes,cherries,goldenberries,dates,gojiberries,andfigs—sometimesmixedwithcoconut.Driedcoconuthasanaturalsweetness,butithaslessthanonegramofsugarperserving.SometimesIdrinkcranberryorfruityherbalteas.Makingaquickapplecobblerwithjustapples,cinnamon,oats,andalittlesprinkleofmaplesyrupinaramekinalsodoesthetrick.

WhenIcravesomethingchewy,warm,andcomforting:ImakecookiesfrommyFoodBabeSugarBlend, amixture of prunes, banana, and dates blendedwith coconut oil (seemy recipe for ForeverCookieshere).Thisblendservesastheperfectbaseforcookies,cakes,pies,andmuffins.Also,Iliketomakewarmalmondmilkblendedwithadateandvanilla,andsiponthatwhilewatchingmyfavoriteflick.

WhenIwant icecreamorsomethingcold: ImakeHomemadeCoconutMilkIceCream(see therecipehere)orhaveabowloffrozengrapes.

WhenIcravesomethingsaltyandsweet:Ipopkettlecornwithstevia(seebelow)oreatpiecesofsproutedwheatpretzelsdippedinraw-cacaochocolate.

WhenIwantsomethingfast:Ireachforoneofmyfavoritestore-boughtsweets:

RighteouslyRawchocolateGnosisChocolateAlterEcochocolateCoco-RoonsNutivaO’CoconutMadeinNaturedriedfruitMatt’sMunchiesdriedfruitsnacks(certainflavors)ThreeTwinsicecreamHailMerrysnacks

CHOOSEGOODSUGARSANDSWEETENERS

I’mtalkingaboutminimallyprocessedsweeteners,inlimitedamounts,ofcourse.Thesesugarscontainvariousnutrientsthatareeasilyabsorbedbythebodyandhavenumeroushealthbenefits.HerearethefourtypesofsweetenersthatIuseandrecommend:

CoconutPalmSugar

What it is:Derivedfromthenectarof thecoconutpalm tree flowers, thissweetener isoneof themostnaturalunprocessedformsofsugaravailable.

Note: Some nasty Internet rumors claim that producing this type of sugar is environmentallyirresponsible, but this claim is completely false. Highly abundant and thriving all over the world,coconuttreesarenotdestroyedwhentappedtoobtaintheirsap.Nordoesthetappingprocessimpactthetree’sabilitytoproducecoconuts.Bycontrast,thefarmingofsugarbeets—themainsourceofsugarintheUnitedStates—damagestheenvironmentbecausesugarbeetsaregeneticallymodifiedandtreatedwith the highly toxicweed killer glyphosate.GMO sugar beets are one of the least environmentallysustainablecropsintheworld.

Taste:Faintlylikemaplesyruporbrownsugar.Healthbenefits:Palmsugarhas10,000 timesmorepotassium,20 timesmoremagnesium,and20

timesmoreironthanwhitesugar.Also,palmsugarhasalowerglycemicindexthantraditionalsugar.Thismeansitcanhelpkeepyourbloodsugarmorestablethanwhitesugar.

Calories:45pertablespoon.Howtocookandbakewithit:Ilovetousepalmsugarforbaking.Substituteitforgranulatedsugar

ata1:1ratioinrecipes.

Honey

Whatitis:Anaturalsyrupmadebybeesusingthenectarfromflowers.Taste:Variesdependingontheflowersintheregion.Health benefits: Honey is the least refined sweetener in the world. You can get it right off the

honeycomb,anditrequiresnoprocessing.Itcontainsantioxidantsthathavebeenshowntozapcoloncancer–causingenzymes.Itmayalsoimprovebloodsugarcontrol.Localhoneyhasbeenshowntohelpfightseasonalallergies.Further,honeyactivatesserotonin, thebrainchemical that lifts themoodandencourageshealthysleep.

Calories:64pertablespoon.Howtocookandbakewithit:Lookforlocalandrawhoney.Substituteitforgranulatedsugarata

1:1ratioinrecipes.Forbestresultswithbaking,cutbackontheamountofotherwetingredientsby¼cupforeachcupofhoneyyouuse.

MapleSyrup

Whatitis:Derivedfromthesapofmapletrees,thissweetenerisboileddown,leavingthesyrup.Taste:Adistinctivecaramel-likeflavor.Healthbenefits:Maplesyrupisfullofminerals,vitamins,antioxidants,andaminoacids.Ithasbeen

showninresearchtolowerLDL(“bad”)cholesterolandreduceabnormallyelevatedliverenzymes.Calories:52pertablespoon.Howtocookandbakewithit:Lookfor“GradeBmaplesyrup.”Ithasmorebeneficialmineralsthan

GradeA,becauseitisproducedlaterintheharvestingseason.Plus,ithasamorerobustmapleflavor.Use¾cupmaplesyruptoreplace1cupsugar,butreduceanyliquidsinrecipesby3tablespoonsperliquidtocompensate.

Stevia

Whatitis:Anoncaloricsweetenerderivedfromasweet-leafedplantthatistypicallygrowninSouthAmerica.Butnotallsteviaiscreatedequal.

In1991, theFDArefused toapprove stevia foruse.Then, in2008, theFDAapproved theuseofrebaudioside,acompoundinthesteviaplant.TheCargillCompanyfiguredouthowtoextractit,usinga patentable process, then got rebaudioside approved. Coca-Cola uses rebaudioside in its Truviasweetener.Idon’tknowaboutyou,butthisscenariomakesmesuspicious.Thinkaboutit:NotuntilBigFoodgotinvolveddidsteviabecomeapprovedforuseinfood.

Truviaundergoes forty chemical steps toprocess the extract from the leaf.This process relies onchemicals likeacetone,methanol,ethanol,acetonitrile,and isopropanol.Someof thesechemicalsareknowncarcinogens.

Truvia also contains a sweetening agent called erythritol.However,Big Food doesn’t use naturalerythritol. Instead, they startwithGMOcorn and take it through a complex fermentation process tocreatechemicallypureerythritol.Thiserythritolhasnastysideeffects, likedigestiveproblems.Itcanactasastronglaxativeandgiveyoudiarrhea,forexample.Andin2008,thePublicHealthandMedicalFraud Research Cooperative performed an extensive study showing that erythritol could drain yourbodyofcalciumandpotassium—aproblemthatcoulddamageyourkidneysovertime.

Maybeyou’veheardofSteviaInTheRaw.Itcertainlysoundspureandnatural,buttakeacarefullookatthelabelandyou’llsee“dextrose”asthefirstitem—soit’scertainlynotjuststevia.PepsiCo’sPureViaisn’texactlypure,either:Itlistsdextrosefirstonitslabel,too.Dextroseisasweetenerlikelymade from genetically engineered corn, and like erythritol, it undergoes a long, complicatedmanufacturingprocess.

Inlightoftheseproblemswithcommercialstevia,here’swhatIadvise:

1. Buy a stevia plant for your garden, or purchase the pure dried leaves online. The leaves arenaturallysweet.Justgrindthemupusingaspicegrinderoramortarandpestletomakeyourownpowderedstevia.Oryoucanfloatafewleavesinicedtea,hottea,oranybeveragethatneedsalittlesweetening.

2.Whenbuyingcommercialsteviaorproductssweetenedwiththisherb, lookfor thedesignation“wholeleafstevia”ontheingredientlabel,ratherthan“rebaudioside”or“steviaextract.”Also,lookforasteviaextractthatis100percentpure,withoutaddedingredients(SweetLeaf&TraderJoe’shaveversions).

Trymyrecipetomakeyourownliquidsteviaextract(seeinstructionshere).Taste:Verysweet.Calories:Noncaloric.

Healthbenefits:Steviaextract is200 timessweeter thansugar,but itdoesnot raiseblood insulinlevels.

Howtocookandbakewithit:1cupofsugaristhesameas1teaspoonofliquidsteviaor⅓to½teaspoonsteviaextractpowder.However,youmustaddabulkingagenttotherecipe,sincesteviaalonecan’t perform a lot of normal cooking feats, such as softening cake batter, caramelizing, browningbakedgoods,orhelping fermentyeastwhenbakingbread.Goodbulkingagents include fruitpurees,particularlyapplesauce.Inthisinstance,youwoulduse1teaspoonliquidsteviaplus⅓cupapplesauceorfruitpureetoequal1cupofsugar.

FOODBABEALERT:AGAVENECTARISNOSWEETDEAL

Don’tbetrickedintothinkingthatagavenectarisahealthfood,especiallyyourawfoodies.Therealtruthaboutagavenectarhasbeentricklingout,andnowweknowthatit’soneofthemostunhealthyandunnaturalsweetenersyoucaneat.

Contrarytowhatthefoodindustryhastoldus,agavenectarisnotmadefromthesapoftheagaveplant.Instead,itismadefromthestarchoftheplant’sroot.Thisstarch,calledinulin,isverysimilartothestarchinriceandcorn.Inulinismadeupofchainsoffructose.Asa result, agavenectarcancontainbetween70percentand90percent fructose,which ismore thanyou find inhigh-fructosecornsyrup!

Althoughagavenectardoesn’tcauseabigbloodsugarsurgethewayregulartablesugardoes,itsfructosemakesabeelinetoyourliver.Theorganturnsthefructoseintotriglycerides,whichincreaseyourriskofheartdisease.Excessivefructosealsointerfereswiththeabilityofcellstoproperlyuseinsulin.Thisbecomesariskfactornotonlyfordiabetes,butalsoforaveryseriousconditioncalled nonalcoholic fatty liver disease. This occurs when fat accumulates around the liver—a side effect of ingesting too muchfructose.

Agavenectarisalsoahighlyprocessedsweetener,producedinawaythatverymuchresembleshowcornstarchisprocessedintoHFCS. Most commercially available agave is converted into fructose-rich syrup, by using genetically modified enzymes and achemicallyintensiveprocessthatmayincludeactivatedcharcoal,resins,sulfuricand/orhydrofluoricacid,dicalite,andclarimex.

Doesthissoundhealthytoyou?Agavenectarisunnaturalandhighlyrefined.Itcanmakeyougainweight,anditcanaffectyourliverandyouroverallhealth.

Donotswallowthemarketinghype;leavethissweetenerontheshelf.

IDidIttheFoodBabeWay

Ilovewatchingyourvideosandreadingyourstories;becauseofyouIhavechangedthewayandwhatweeat.TodayIreceivedagreatreviewfrommychild’steacher,andit’sbecauseweremovedallfooddyesandsugar—heisabletofocusandisdoinggreat.Thankyouandpleasekeepupthegreatwork.Keepthecompaniesontheirtoes—yourworkissoimportant!

—Anne

Ifyoudevelopthishabitofstayingawayfromaddedsugarandpracticeitonaregularbasis,you’llbelesslikelytogooverboardwhenpresentedwithtemptingrefinedsugardesserts.Evenmore,you’llnaturallyeatlesssugarinthelongrunbecauseyourbodywillbegettingrealnutritionfromfoodthathasn’tbeenchemicallyaltered.Eventually,you’lldevelopadistasteforrefinedsugarandyourdesireforultimatenutritionwillbecomeinstinctive.Whatawonderfulhabittodevelopandkeepforlife!

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.Ipassedonfastfood.Igaveuprefinedsugar.

Day10—EatMeatResponsibly

GROWINGUP, IATEmeat almost every day. I scoffed atmymother’s vegetarian cooking. Then, afterlearningabout thehorrible, inhumane treatmentof farmanimals, I completelychangeddirectionandbecameavegan.Iatenoanimalproductsofanykindandreliedfullyonvegetables,fruits,andgrains.

After that, I feltgreat and lookedgreat. Intuitively, though, Iknew that Iwasmorevulnerable todeficiencies in certain nutrients, such as vitamin B12, omega-3 fatty acids, iron, zinc, calcium, andvitaminD—allcriticalforenergyandmood,amongotherthings.SoIgraduallyreintroducedmeatintomydiet.Inoweatvarioustypesofmeat,butIdrasticallylimitmyconsumption.Ihaveeightouncesorsoaweek,sometimeseverytwoweeks,makingmyaveragearound20to30poundsayear.ComparethistothetypicalAmericanwhoeats270poundsofmeatayear—it’sadramaticdifference.

IalsoknowthesourceofthemeatIeat,andImakesureitfulfillsthefollowingcriteria:It’sraisedunderhumaneconditions,it’snotpumpedfullofgrowthhormonesandantibiotics,it’sgrownlocally,anditprovidesallthevitalnutrientsIneedforgreathealth.

Today,I’ddescribemyselfasnearlyvegetarian.I’mstillafanofthevegan/vegetarianlifestyle,butI’mnotasanctimoniousdiehardwhogoesaroundbashingmeat(unlessit’sofpoorqualityandraisedirresponsibly).IknowthatifIeattoomuchpoor-qualitymeat,I’mputtingmyselfinharm’sway.Sucheating habits are a factor in heart disease, cancer, and diabetes, and can mean exposure to cancer-causingdioxins,whicharefoundinchemicalpesticidesusedtogrowanimalfeed.Idoadvocateeatingmoreplant-basedfoodsthananythingelse.Youcangetalltheproteinyouneedfromeatingamostlyplant-based diet. Consuming lessmeat and eating it responsibly have been good formy health, theplanet,andmydresssize.

Youcandevelopthiswonderfulhabitbyfollowingthestepsoutlinedbelow.

THEFOODBABEWAY

Cuttingbackonmeatandeatingitresponsiblyareeasierthanyouthink.Here’showtostart.

EATMEATASACONDIMENT

Iwanttolivetobeahundredandstillbeabletoclimbamountain,don’tyou?Onebigsecrettolivinglongerandfeelinggreatistoeatmoreveggiesandlessmeat.Whenyouplanyourmeals,putveggiescenterstageandrelegatemeattotheroleofacondiment,notthestarringattractiononyourplate.

Aslewofresearchhasfoundweshouldbeeatingadietthatveerstowardaplant-basedoneifwewant to live longer andprotectourselves fromawholevarietyof cancers. If thehabit of eating lessmeatfeelsnewanduncomfortabletoyou,youmightwanttostartbygoingmeatlessonlyacoupleoftimes aweek. Then progress to severalmeatlessmeals during aweek.Or try becoming aweekdayvegetarian,avoidingmeatduringtheweekbutenjoyingitontheweekends.

BOYCOTTFACTORYFARMMEAT

I’m an animal lover, sowhen I foundout about the stomach-curdling practices of raising animals at“factoryfarms,” Iwas incensed.Animalsgrownonfactoryfarmssubsist inhorrificconditions.Theylivealifeofcrampedconditions,illhealth,andinjuryordeathduringtransportation,andtheyfacetheriskofnotbeingproperlystunnedbeforetheyareslaughteredforhumanconsumption.Themajorityofbroilerchickensare raised insheds,withsometimesasmanyas100,000crammedintoonebuilding.Pigs are given no anesthesiawhen their tails are cut off. Cows are given hormones that cause theirudderstogetsobigthattheanimalscanbarelystandupontheirown.Manyanimalsneverseethesunorfeelanythingbutconcreteunder theirfeet.Manybecomecrippledandfeeble;othersareunabletoreachthefeedorwateranddie.

Such inhumane methods affect our food chain, with terrible consequences. This level of animalcrueltycausesstress toanimals.Theygetsick,andthenweconsumesickanimals,whichin turncancauseustobecomeill.

I’dratherseeyoubuymeatthatdoesnotcomefromfactoryfarms.Yes,thatmeatmaycostmore.Butratherthanjudgethevalueoffoodintermsofdollars,thinkofitsvalueintermsofnutrition—andyourhealth.Food from factory farmsmightbe cheaper, but notwhenyou considerhowmuchmorenutritionyougetfromorganicmeat.

EATLESSMEATANDDAIRYANDCHANGETHEWORLD

Cutbackonyourconsumptionofthesefoods,andyouwill:Feedmorepeople.Ourplanet is home tomore than7billionpeople,manyofwhomdon’t have

enoughtoeat.Expertsprojectwe’llhaveanother3billionmouthstofeedwithinfiftyyears.However,wecanfeed2,000peoplewiththesameamountofgrainthatittakestofeedonly100cows.

Reduce pollution dramatically. Themeat and dairy industry generates 18 percent more climate-changingpollutantsthanallmodesoftransportationcombined.

Savewater. It takes60poundsofwater toproduceonepoundofpotatoes,but it takesmore than4,000poundsofwatertoproduceonepoundofbeef.

Improveyourhealth.Overconsumptionofmeathasbeenproventocauseheartdisease,cancer,anddiabetes,andit’smorelikelytodosothananyotherfoodweeat—afactsupportedbytheacclaimedChinaStudy,whichexaminedtherelationshipbetweendietandchronicdisease.Andbycuttingbackonanimal products, you can dramatically reduce your exposure to the cancer-causing dioxins that arefoundinthechemicalpesticidesusedtogrowanimalfeed.

BUYLOCAL

WhenIeatmeat,Iknowitssource:It’susuallylocalandorganic.Oneofthebestwaystoobtainthemeatandotherfoodthatisoptimumforyourhealthistobuydirectlyfromlocalfarms,whereyoucanshakethefarmer’shandandtalktohimorherabouthowhisorherlivestockisraised.Youcanconnectonline with farmers’ markets or use a subscription-based community-supported agriculture (CSA)programtopurchaseorganicmeat.

Whenyou’rediningout,askyourserverwhere the restaurantpurchases itsmeat. If theanswer issomethinglikeTysonorSmithfield,thatindicatesthemeatisprobablyprocessedtothehilt.Thesamegoesforfish:Makesureit’swild-caughtandnotfarm-raised.WhenItravel,Ihavelessfearofeatinglocalmeat.Iknowit isn’tcomingfromafactoryfarmoperation—andthereforeit’sfresherandmorelikely to be contaminant-free.However, I always ask if themeatwas raisedwithout antibiotics andgrowthhormone.

Buyinganimalproductsdirectlyfromthefarmerisbecomingincreasinglycommon.Iliketoknowthat food animals had a “free-range” life andweren’t kept in a crate andpumpedwith antibiotics insomeBigAgoperation. Ideally,meat should come froma healthy, contented cow that grazedon anopen,greenpastureitswholelife.

ENJOYGRASS-FEDVERSUSGRAIN-FED

Since the forties, most US cattle have been raised on grain so that they bulk up faster for massproduction and earlier slaughter.The process has been helped along by hormones and antibiotics—asystemfraughtwithenvironmentalandhealthproblems.

Raising cattle on grass takes too long for the typical factory farm. However, a grass-fed cow isultimatelyhealthierforyouandfortheanimal.Scientificstudiestellusthatgrass-fedmeatislowerinartery-cloggingsaturatedfatandhigherinomega-3fattyacids.Grass-fedmeatisalsoasuperiorsourceofvitaminsAandE,aswellasthebeneficialfatconjugatedlinoleicacid(CLA).

READLABELSINGROCERYSTORES

Whenitcomes tomeat,milk,andeggs, lookfor the“USDAorganic” label.Thiswillhelpavoid theworstfactory-farmedanimalproductsingrocerystores.Butjustbecauseaproductiscertifiedorganicdoesn’t guarantee that it’s 100 percent free of nonorganic ingredients, nor does it guarantee that theanimalswere treated humanely.You have to read and rememberwhat the various labelsmean. Thechartbelowwillhelpguideyou.

GREENLIGHTLABELS

Theselabelclaimsaredefinedbyaformalsetofanimalcarestandardsthatarepubliclyavailable.Compliancewiththesestandardsisverifiedbyathird-partyaudit.Lookfortheselabelswhenyou’repurchasingmeatanddairy.

Label:AmericanGrass-fedCertifiedFindOn:Dairy,beef,lamb,andgoatStandards:Aprogramcertifyingthatmeatanddairycomeonlyfromanimalsthatatenothingbuttheirmother’smilkandgrasstheirwholelives.Nohormonesorantibioticsarepermitted.

Label:AmericanHumaneCertifiedFindOn:Dairy,eggs,chicken,turkey,beef,veal,bison,lamb,goat,andporkStandards:Thislabelsignifiesthattheanimalswereraisedunderhumanestandards.

Label:AnimalWelfareApprovedFindOn:Dairy,eggs,chicken,goose,duck,turkey,beef,bison,lamb,goat,pork,andrabbitStandards:Aprogramthatauditsandcertifiesfamilyfarmsthatraisetheiranimalshumanely.

Label:CertifiedHumaneFindOn:Dairy,eggs,chicken,turkey,beef,veal,lamb,goat,andporkStandards:Acertificationandlabelingprogramthatsetsrigorousstandardsaddressingfood,shelter,andcompassionateslaughterforanimals.

Label:CertifiedOrganicFindOn:Dairy,eggs,chicken,goose,duck,turkey,beef,bison,lamb,goat,andporkStandards:Animalsmustbeallowedtoroamoutdoors,withcows,sheep,andgoatsgivenaccesstopasture.Theuseofhormonesandantibioticsisprohibited,butsurgicalmutilations(suchascastration)withoutanypainreliefarepermitted.

Label:GlobalAnimalPartnershipFindOn:Chicken,turkey,beef,andporkStandards:Afive-stepanimalwelfareratingprogramthatoutlinesspecificsonhowanimalsarecaredforandraised.

YELLOWLIGHTCLAIMS

Theseclaimsareonlysomewhatreliable.CompliancewithUSDA’sdefinitionisnotverifiedonthefarmbythegovernmentoranyindependentthirdparty.

Label:CageFreeFindOn:EggsStandards:Thepoultrydoesnotliveincages.

Label:FreeRange/FreeRoamingFindOn:Allproducts(includingeggs)Standards:Theanimalshavebeenallowedtoroamoutdoors.

Label:GrassFedFindOn:Dairy,beef,bison,lamb,andgoatStandards:Animalsthatthroughouttheirlivesreceived80percentormoreoftheirprimaryenergysourcefromgrass,greenorrangepasture,orforage.

Label:HumanelyRaised/HumanelyHandledFindOn:AllproductsStandards:Thisimpliesthatfarmanimalsreceivedcareaboveandbeyondwhat theanimalindustriescurrentlyprovideinfactoryfarms.

Label:NaturallyRaisedFindOn:Chicken,turkey,goose,duck,beef,bison,lamb,goat,andporkStandards:Thisstandardguaranteesthatnogrowthhormonesorantibioticswereusedandthatnoanimalby-productswerefedtotheanimals.

Label:NoAddedHormones/NoHormonesAdministeredFindOn:Dairy,beef,bison,andlambStandards:Thislabelindicatesthattheanimalswerenotgivenanyaddedhormonesoverthecourseoftheirlifetimes.

Label:NoAntibioticsAdministered/RaisedwithoutAntibioticsFindOn:AllproductsStandards:Affixedonmilkandmeatproducts,thislabelimpliesthatthecowsorchickenswerenevergivenantibiotics.

Label:PastureRaised/PastureGrown/MeadowRaisedFindOn:AllproductsStandards:Animalswereraisedoutdoorsandgivencontinuousaccesstopastures.

Label:SustainablyFarmedFindOn:AllproductsStandards: Food production techniques don’t harm the environment and preserve agricultural land.But there’s no guarantee thatsustainableproductsarealsoorganic.

REDLIGHTCLAIMS

Theseclaimsmeanverylittlewithregardtoanimalwelfare.

Label:HalalFindOn:Chicken,turkey,goose,duck,beef,lamb,andgoatStandards:ProductsarepreparedaccordingtoIslamiclawandunderIslamicauthority.Halalproductsmayhavebeenslaughteredwithoutfirstbeingstunned—apracticeconsideredinhumanebyanimalwelfareadvocates.

Label:KosherFindOn:Chicken,turkey,goose,duck,beef,lamb,andgoatStandards:Productsarepreparedunderrabbinicsupervision.Kosherproductsmayhavebeenslaughteredwithoutfirstbeingstunned—apracticeconsideredinhumanebyanimalwelfareadvocates.

Label:NaturalFindOn:Chicken,turkey,goose,duck,beef,bison,lamb,goat,andporkStandards:AUSDApolicystatesthat“natural”canbeusedonproductsthatcontainnoartificialingredientsoraddedcolorandareonlyminimallyprocessed.Thislabelhasnorelevancetohowtheanimalwasraised.

Label:UnitedEggProducers(UEP)CertifiedFindOn:EggsStandards:Meetsminimumvoluntary industry standards,which, according to theHumane Society of theUnited States, “permitroutinecruelandinhumanefactoryfarmpractices.”

Label:USDAProcessVerifiedFindOn:AllproductsStandards:ThislabelindicatesthattheUSDAhasverifiedthatacompanyisfollowingitsownstandardsinraisinganimals.

Label:VegetarianFedFindOn:AllproductsStandards:Theanimal’sdietdidnotcontainanyanimalby-products.Thislabelhasnorelevancetohowtheanimalwasraised.ThisalsomeanstheanimalwaslikelyraisedonGMOgrainslikecorn,soy,andcottonseed.

Adaptedandcondensedfrom:TheAnimalWelfareInstitute,www.awionline.org.

BECHOOSYABOUTSEAFOOD

Weknowthateatingfishisahealthyhabit.Fishhasvirtuallynosaturatedfat,andit’shighinprotein,omega-3fattyacids,selenium,andvitaminsDandB2.Eatingfishfromtimetotimehelpspreventheartdisease,stroke,andcancer,reduceshypertension,andboostsbrainpower.

It’sironic,though:Weturntofishforahealthierdiet,onlytofindthatfarm-raisedfishandseafoodarethesubjectofserioushealthconcerns.Salmonisagoodexample.Farmedsalmonareusuallynotfed their typicaldietofkrill, shrimp,andother fish, so it’shard for them toget the sameamountofomega-3fattyacidsthatwildsalmonhave.Thesefattyacidsarecrucialprotectionagainstheartdisease,arthritis,anddepression.

Farmed salmonareoften fedamixtureofhighly contaminated fishmeal and fishoilmixedwithcornandsoyproducts,becauseitischeapandhelpsfattenthemup.Thispracticeleadstohorriblesideeffects.Itturnsthesalmongray,becausetheyarenoteatingthecreaturesthatmaketheirfleshnaturallypink.Tofixthis,salmonfarmersareallowedtofeedthefishsupplementstohelpdyethesalmonpinklikewildsalmon.

Farmedsalmonarealsolessnutritiousandcontainahighleveloftoxins.Manyspeciesoffarmedsalmonareintentionallyfattened,andthisallowsPCBs,orpolychlorinatedbiphenyls,whicharetoxins,toaccumulatemorerapidlyintheirtissues.

Thinkfarm-raisedtilapiamightbeabetterbet?Notreally.Recentstudieshaveconcludedthateatingtilapiamayworseninflammation,whichcanleadtoheartdisease,arthritis,asthma,andaworldofotherserioushealthproblems. In fact, scientistshave found that the inflammatorypotentialof tilapia is fargreaterthanthatofahamburgerorbacon!

Whataboutshellfish?Notsofast.Shrimpactuallyholds thedistinctionofbeing thedirtiestofallseafood, according to Food&WaterWatch. Ninety percent of the shrimpwe eat is imported. Thisfarmed shrimp is taintedwith antibiotics, residues from chemicals used to clean pens, and filth likemousehair,rathair,andpiecesofinsects.EvenE.colihasbeendetectedinimportedshrimp.

Holymackerel!Whoknewfishcouldraisesuchastir?

SCOOPUPHEALTHYPROTEINPOWDER

If you cut back on meat and dairy, you might want to supplement with protein powders. There’ssomethingyouneedtoknowaboutthesesupplements.Thefoodindustryismakinganabsolutekillingby selling protein powders that are filled with highly processed denatured proteins, chemicals,preservatives,andotheradditives.It’seasytofallpreytoaproteinpowderthatmakesclaimsthatnoone ischeckingonor regulating.That iswhy it iscritical to investigateyourproteinpowdersbeforetakingthatscoop.

Yearsago,IusedtobuyadeliciousvanillawheyproteinfromGNCtoaddtomysmoothies.Iwasreligiousaboutusing thisparticularbrand.When itwas suddenlydiscontinued, I becameoutraged. Icalled every GNC in town, searching for more. Eventually, I got to the bottom of why it wasdiscontinued:Thehealthdepartmentfoundratdroppingsinsamplesoftheproteinatthemanufacturingplant.ItturnsoutI’dbeendrinkingratdroppingsallthoseyears!

Needless to say, I’ve never looked at protein powders the same way again. I now do intensiveresearchonapowderbeforeIeverconsiderputtingitinmybody.

Thekeytofindingahigh-qualityproteinpowderisaskingtherightquestions:Isitorganicandfreeofpesticides?IsitGMO-free?Howisitprocessed?Doestheprocessingallowittoretainitsnutritionalquality, its vitamins and minerals? Does it contain artificial or refined sugars? Does it have heavymetals?

Yes, Isaid“heavymetals.”Aneye-opening investigationconductedbyConsumerReports inJuly2010 revealed that several popular, highly processed protein powders like Myoplex, Muscle Milk,DesignerWhey,andGNCbrandallcontainedarsenic,cadmium,andlead.Yikes.

I still love protein powder, so I’ve made it a point to use Nutiva hemp protein powder andTera’sWheyorganicwhey.Botharefreeofpesticides,GMOs,andallthosenastychemicals.Formoreanalysisonproteinpowders,gotofoodbabe.com.

SKIPTHEFAKEMEAT

Areyouamongthoseeatingfakemeatoreggsmadeinalaboratorypetridish?Alotofpeoplearen’tawarethatmeatreplacements,especiallytheneweronesonthemarket,areloadedwithchemicalsandpossiblyGMOs.

Oneofthemainingredientsinfakebeefandchickenissoyproteinisolate.It’sprocessedbysoakingsoybeansinachemicalcalledhexane,whoseemissionsareamainconstituentofsmog.Hexaneisalsoaknowncarcinogenandneurotoxinthathasbeenlinkedtobraintumors.Despitethis,theFDAdoesn’tregulateit.

Some of the newer fake meat and egg producers claim they don’t use hexane as part of theirproduction process. However, Beyond Meat gets its soy protein isolate from DuPont-owned Solae,whoseIllinoisplantspewedout281,000poundsofairbornehexanein2011,accordingtotheEPA.

Also, fakemeatsmaycontainmaltodextrin,natural flavorings,gluten,canolaoil,evaporatedcanejuice, dipotassium phosphate, titanium dioxide (for color), and potassium chloride, among otherchemicals.

Youmightbetemptedtoaskwhointheirrightmindwoulddareeattheseproducts.Thetruthisthata lotofpeoplewhoeat fakemeats think they’reeatinghealthybutdon’tactuallyknowwhat they’reingesting. Iworry that the food industrywill continue to create these substitutes in laboratories, andthentenyearsdowntheroad,we’regoingtofindoutthattheycausecancerandotherdiseases.

Manypeoplebecomevegansorvegetariansforhealthreasons,butfakemeatdoesn’tstrikemeascontributing toahealthy lifestyle.Keepingyourbodyhealthymeans stayingnutritionallyasclose tonature as you can and as far away from fake foods as possible. I’m just not interested in eatingsomethingmadeinafactoryandengineeredtotastelikesomethingelse.Choosethereal thingafewtimesaweekinstead,andyourhealthwillsoar.

BECAUTIOUSWITHVEGGIEBURGERS

Shouldyoueathighlyprocessedveggieburgers aspartof ahealthydiet? Idon’t recommend it. I’mdownrightfrightenedoftheingredientsinmostfrozenveggieburgers,andhere’swhy:

Neurotoxinsandcarcinogens.Themajorityofstore-boughtveggieburgerscontainsomeformofsoy.As I stated above,nonorganic soy is extractedusinghexane.The food industryuses thehexaneextractionmethodbecauseitischeap,butitdamagestheenvironmentandourbodies.

Cheap oils. If you see the words “canola oil,” “soy oil,” “corn oil,” “sunflower oil,” and/or“saffloweroil,”thoseproductsarelikelyextractedwithhexane,too.Butwhatfurthercomplicatesthismatter(ifhavinganeurotoxinby-productinyourburgerisnotenough)isthattheoverconsumptionofthesecheapoilsiscausinganabundanceofomega-6fattyacidsinourdiets.Theimbalanceofomega-6fattyacidsincreasestheriskofinflammation,heartdisease,obesity,andprostateandbonecancer.

Textured vegetable protein, aka TVP. Several frozen veggie burgers are developed using soyproductsandtexturedvegetableprotein.TVPisoneofthosefoodsIavoidatallcosts;noonewilleverconvincemetoeatsomethingthisprocessed.TVPisextractedfromsoyatasuperhighheatandmadeintoapowderbeforeitis“reshaped”intostrips,chunks,andgranulesandthenputbackintofood.Theprocessing can also add artificial and natural flavors, MSG, colorings, emulsifiers, and thickeningagents—includingnitrosamine,whichisacarcinogennooneshouldbeconsuming.

MSG.ThereareseveralhiddensourcesofMSGinvegetarianmeatsubstitutes.MSGincreasesyourinsulinresponse,trickingyourbodyintothinkingyoucaneatmorethanyouactuallyshould.Andthisisexactly how scientists make rats obese, by feeding themMSG-laced food. Knowing that there is apotentialsubstancethatcantrickmeintoeatingmorefoodisreasonenoughtoavoiditatallcosts.ButMSGisalsolinkedtoterriblereactionsinhumans,likemigraines,toxicity,andautoimmunedisordersinpeoplethathaveasensitivity.

Genetically modified organisms (GMOs). If your veggie burger contains anything derived fromcornorsoy,youcanalmostguarantee itcomes fromgeneticallymodifiedseeds,unless it iscertified100 percent organic.Geneticallymodified foods have been linked to toxicity, allergic reactions, andfertilityissuesandhavenotbeenstudiedfortheirlong-termeffectsonourhealth.

Aveggieburgeryoucanenjoy.TherearetwodeliciousproductsthatIrubber-stampforqualityandtaste: Hilary’s Eat Well burgers and Sunshine Burgers. These burgers contain none of the crappychemicalsIlistedaboveandareactuallyreallydelicious!

Meathasitsplaceinyourdiet,aslongasyouunderstandyouroptionsandmakethehealthiestchoices—thosethataregoodforyourbodyandtheland.

FOODBABESHOPPINGLISTFORMEATSANDPROTEINS

Organic,grass-fedbeefOrganicchickenOrganicturkeyApplegateorganicbaconWildsalmonWild,locallycaughtfishOrganic,pasture-raisedeggsHilary’sEatWellburgersSunshineBurgersNutivahempproteinpowder

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.Ipassedonfastfood.Igaveuprefinedsugar.IatelessmeatandIateitresponsibly.

Day11—EatRawMoreThanHalftheTime

I LOVE RAW FOODS. I’m talking about raw organic foods: natural, nonmeat foods such as fruits,vegetables,nuts,andseedsthatareuncooked.Theabsolutebestthingabouteatingrawisthatthefoodindustryhasn’tadulteratedyourfoodwithchemicals,additives,preservatives,orBPAandotherharmfulpackagingmaterials.It’sworthmentioning,too,thatcookingcertainfoodstendstodepletevitaminsanddestroyenzymesthataidindigestionandhelpdefendthebodyagainstharmfulinflammation.

When these foodsare raw,you’regettingsomeof thebestpossiblenutrition—and it’s theclosestyoucangettoMotherNaturewithoutgrowingyourownfood.Severalyearsago,beforeIwasawareofthebenefitsofeatingthisway,rawfoodsmadeuparound5percentofmydiet.Today,60percentofmydietiscomposedofrawfoods.

OnceImadethechange,Iwasnolongeraprisonerofsweetcravings—thosevanished,alongwithravenousafternoonhunger. Icravedvegetables instead. Icouldn’tgetenoughbroccoli,spinach,kale,carrots, and fresh salads. Iwanted green juice all the time. I dreamt of apples.Mywhole bodywassmiling.AndIknowthatrawfoodshavebeenanotherfactorinstabilizingmyweight,leavingmewithnoneedtorigidlydiet.

Eating raw foods brings you a number of health benefits beyond weight control. One of thosebenefitsisbetterhearthealth.Astudypublishedin2005intheJournalofNutritionaffirmedthatadiethigh in raw fruits and veggies reduced bad cholesterol, technically known as LDL cholesterol (theartery-cloggingtype).

Adding raw almonds to your diet scores big for heart health, too. In 1992, the Journal of theAmericanCollegeofNutritionreportedthateating100gramsofrawalmondsdaily(abouteightynuts)could loweryouroverall cholesterol in just fourweeks.This isbecause the fat inalmonds is largelymonounsaturated—soifyouputthemonosinyourdietandsubtractthesaturatedfat,yourcholesterolwilldrop.

These findingsmademewonder ifwe reallyneedall thosecholesterol-loweringdrugs,with theirpotentiallynastysideeffectslikeliverdamage.Maybeweshouldbepoppingalmondsinsteadofpills.

Rawfoodshaveastronganticancerbenefit.Certainfruitsandvegetablesactlikeprotectiveshieldstohelppreventspecifictypesofcancer—andthereisatremendousamountofresearchonthis.Here’saroundup:

Cancer:ThyroidcancerCancer-PreventingRawFoods:Rawvegetables,persimmons,andtangerines

Cancer:BladdercancerCancer-PreventingRawFoods:Rawcruciferousvegetables(broccoli,Brusselssprouts,cabbage,cauliflower,kale,mustardgreens,andradishes)

Cancer:OvariancancerCancer-PreventingRawFoods:Rawendive

Cancer:BreastcancerCancer-PreventingRawFoods:Rawvegetables,especiallycarrots

Cancer:RectalcancerCancer-PreventingRawFoods:Rawfruits

Thelinkbetweenrawfoodsandfantastichealthisjusttoostrongtoignore.Starteatingmoreraw

foods today. It isn’t hard—you just have to accustom yourself to the different methods of foodpreparation,suchasjuicingortossingrawgreensintoyourproteinshake(whichIhopeyou’realreadydoing). It doesn’t have to be a radical change, and itwill feel simple once you get into the flow ofthings.

THEFOODBABEWAY

BEGINGRADUALLYWITHRAWFOODS

Startbyaddingoneortworawfoodstoyourdiet—today.Thiscanbeassimpleasaddingafreshpieceoffruittoyourdailygreenjuiceatbreakfast,orincludingingredientsliketomatoes,darkleaflettuce,sprouts, onions, and cucumbers in your sandwiches. Move from there to having one or two rawvegetablesaladsdaily—atlunchanddinner,forexample.

Experimentwithdifferenttypesofsaladgreens,suchasdandelion.MybrotherjokeswithmeeverytimeIorderasaladthatdoesn’tresembleiceberglettuce—hecallswhateverI’mhavingaweedsalad.Thoseweedsaladsarenutritionalgoldminesandusuallycontainoneortwosprigsofdandelionleaves.Dandelionhasamazingpowerstodetoxyourliver,andI’malwayslookingforwaysIcanincludethissupergreeninmydiet.It’srichinironandhighincalcium,hasmoreproteinthanspinach,andispackedwith antioxidants (all the things that keep you looking and feeling young). And for the record, mybrothernoweats“weed”salads,too,becauseheseesthebenefitsfirsthand!

COMBINERAWWITHCOOKED

Eatingrawmore thanhalf the time iseasy. I love thishabitbecauseyougetamegadoseofnutritionfrom raw, organic food, and you still get to enjoy cooked foods throughout the day. For instance, ifyou’rehavingpizzafordinner,startyourmealwitharawsalad.Here’sanexampleofhowyoucanmixrawfoodswithcookedfoodsoverthecourseofaday:

Breakfast:½cupcookedoatmeal,toppedwith1cuprawberriesand1tablespoonrawwalnuts.Lunch:Abigrawsaladforlunch,toppedwithcookedlentils.Snack:Fruit,veggiesticks,oragreensmoothieorgreenjuice.Dinner: A small side salad of raw greens with dressing, organic chicken, sweet potatoes, and

steamedbroccoli.

SPROUTGOODHEALTH

I’vealways loved sprouts—they’reoneofmy recommendedsuperfoods, and I try toeat themoften.EverytimeIenjoysprouts,Inoticeahugeburstinenergy.Ihaveevenstartedmyownsproutgardenathome so I can have access to them all the time. Sprouts have an enormous amount of live enzymescomparedtocookedfruitsandvegetables.Theirvitamincontent is incrediblyhigh,andtheyincreasethealkalinityofyourbody(remember,analkalinebodyavoidsdiseaseslikecancer).

Althoughmany people are familiar onlywith alfalfa sprouts ormung sprouts (as found in chopsuey),it’scommontodaytoseeawholerangeofsproutsonthegroceryshelf:broccoli,clover,radish,lentil,sunflower,andmore.Beadventuresomeandseehowmanyyoucantry.

SNACKINTHERAW

When I used towork in a cubicle all day, I’d take time every Sunday to prepare five containers ofchoppedveggiestotaketowork.Everyday,I’deatonecontainerofrawveggiesbeforelunch.Mybodywasgetting the regularnutrition that it needed, so Ihadnoneof the3p.m. cravings thatdrivemostpeopletothevendingmachineforaninjectionofsugarysnacks.

Forbetweenmeals,dothesame:Snackonraw,cut-uporganicveggies.Keepcutvegetablessuchascarrots,celery,broccoli,cauliflower,andpeppersintherefrigeratorforquicksnacks.Forasweetbite,grabapieceoffreshfruitoracupoffreshberries.Anddon’tforgettojuice.Aveggie-fruitjuiceisoneofthebestall-aroundsnacksyoucanchoose.Itstavesoffhungerwithoutspoilingyourappetiteforameal.

Continueaddingrawfoodtoyourroutine,andbeforelongyou’llachieveyour60percent(ormore)rawquota—andyou’lldiscoverhowradianthealthreallyfeels.

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.Ipassedonfastfood.Igaveuprefinedsugar.IatelessmeatandIateitresponsibly.Iincreasedtherawplantfoodsinmydiet.

Day12—BreakSomeBread—andOtherCarbs

REMEMBERWHENLOW-CARBDIETSwereall therage?Whenpeoplewhosnuckasliceofbreadwereatriskofdoinghardtimeinapastafactory?

Ideclarethosedaysover!Youcaneatcertainbreads,pastas,andothergrainsontheFoodBabeWayEatingPlan—aslongasthey’retherightcarbs—startingtoday.

Today’shabitcallsforyoutocutoutstarchywhitecarbs—whiterice,whiteflour,whitepastas,andwhiteflourproducts.Thesearehighglycemicindexfoods,meaningtheycanjackupyourbloodsugarquickly. In response, your body churns out insulin, the hormone that escorts glucose into cells to beburnedasenergy,orstoresexcessglucoseasbodyfat,particularlyinyourtummy—notagoodreactionifyou’retryingtoloseweightorstayhealthy.Whitecarbsarethedevilinfoodform!

BEWARE:THEWHITECARBADDITIVES

Breads,pastas,andotherwhiteflourproductsareprocessedfromwheatandthusarenotalwayseasyforyourbodytodigest.Wheatcanoverworkyourpancreaticenzymesandcausechronicinflammation.Itcandisruptthegoodintestinalbacteriainyourdigestivesystem.It’saddictive,too,makingyoucravemoreandultimatelyeatmore.

Wheat crops in this country have been through some serious geneticmanipulation tomake themprofitableforthefoodindustryandlesshealthyforus.Wheatproductsalsocontainthedreadedgluten,which is a protein found inwheat and other grains. If you are sensitive to gluten, eating foods thatcontain it can cause inflammation and damage to the lining of the small intestine—a condition thatblocksnutrientsfrombeingproperlyabsorbed.

Ifyoudon’thaveasensitivitytogluten,there’sstillabigproblemwithwheat:Weasacultureeattoomuchof it. Just takea lookat the typicalAmericandiet:awhitebagelormuffinforbreakfast,awhite bread sandwich for lunch, andwhite rolls or pasta for dinner—not tomention extracurricularcarbslikecrackersandcookies.That’salotofwhitecarbsinjustoneday.

The second big problemwithwheat-basedwhite carbs, namely, those sold in grocery stores andservedinrestaurants,isthatthey’refullofnonfoodingredients.Takealook:

Doughconditioners.Ican’tcomplainabouttheseenough,sohereIgoagain.Althoughunnecessaryintraditionalorhomebaking,theseadditivesaredumpedintocommercialrecipestomaketheprocessfasterandcheaperforthefoodindustry.Theworstoffendersareazodicarbonamide(thesamechemicalinyogamatsandshoerubber),potassiumbromate,DATEM,monoglycerides,diglycerides,andsodiumstearoyllactylate.Allhavebeenlinkedtohealthissues.Andthey’recreatedfromfatssuchassoybeanoilorcornoil,whicharemostlikelygeneticallymodified.

Preservatives.Bakedgoodsaremeanttobeeatenwithinafewdaysofbakingunlessfrozen.Foodcompanies,however,lacetheirproductswithpreservativestoretardspoilage.Ifyouseepreservativeslistedlikecalciumpropionate,whichislinkedtoADHD,putthefooddownandkeepsearching.

GMOs. Most commercially available baked goods contain one or many genetically modifiedingredients,suchassoylecithin,soybeanoil,cornoil,cornstarch,orsoyflour.AlthoughGMOshavenot been tested long-term on humans, it is well known that the pesticides sprayed on geneticallymodified foods are toxic and considered poisonous. SomeGMOs are created by inserting a Bt soilbacteriaintotheseeditselfsoit“naturally”producesapesticidethatmakesaninsect’sstomachexplodewhenittriestoeattheseed.How’sthatforayuckfactor?

Addedsugar.There’snothingwrongwithalittlehoneytobringoutthesweetnessinbreadandothercarbs,butmostmanufacturersareusinghigh-fructosecornsyrup,aGMOsugarmadefromsugarbeets,orartificialsweetenerslikesucralose.“Light”breads,inparticular,canbefullofsweeteners,soproceedwithcautiononthatfront.

Artificialflavorsandcoloring.Theseadditivesaremadefrompetroleumandarelinkedtoseveralhealthissues,suchashyperactivityinchildren,allergies,andasthma.Theywillallappearonthelabelbecause theFDArequires it.However, ingredients like“caramelcoloring”canfoolyouinto thinkingthis ingredient is a real food.Most industrial caramel coloring is formedbyheating ammonia and isconsideredacarcinogenwhencreatedthisway.

WHYILIMITMYFLOURCONSUMPTION

Typical flour ismilled, and this process discards all the essential nutrients contained by the originalgrain.Thewheatgermandcellulose(fiber)areremovedandtheheatthatisgeneratedtocrushthegrainintoflourdestroysanyvitaminormineralnormallyfoundinthegrain,leavingawhitepowderdevoidof life. It’sessentiallydead food.So the foodmanufacturershave to“enrich” itwithaddedsyntheticvitaminsandminerals.

Thenextpartisevenscarier.Freshlymilledflourusuallyisn’tacceptableforconsumptionbecauseofthelook,feel,andsmellofit.TheFDAhasapprovedoversixtychemicalsformanufacturerstouseto improve the aesthetics and shelf life of flour. Chlorine is used to bleach conventional flours toremovethesmellandchangethecolor.Theflour isput intoagaschamberandtreatedwithchlorinedioxide,whichleachesoutallthevitaminEandleavesachemicalcalleddichlorostearicacid.

Additionally, treating flour with chlorine can create more chemical by-products that have beenknowntoreacttootherproteinsandcausenervoussystemdamageinhumans.Wouldn’titbeniceiftheingredientlabelsonfoodincludedalloftheserandomchemicals,sowewouldactuallyknowwhat’sinourfood?

Asforwholewheatflour,it’smorenutritiousthanwhiteflourbecausetheentirewheatgermstaysintactandisnotdiscarded.Wheatgerm,however,hasnaturaloilsinit.Theseoilscanturnrancidwithinjustafewmonths.Topreventthis,manufacturersoftenaddchemicalstoextendshelflife,makingtheflourlessnutritious.

Thus,you’llfindthatalotofbrownbreads—eventhosethataresoldas100percentwholewheat—arelacedwithadditiveslikerefinedsugar,artificialcolors,doughconditioners,preservatives,andotherquestionablechemicals.Herearesomeprimeexamples:

NATURE’SOWN100%WHOLEWHEAT

Stone-groundwholewheatflour,water,yeast,brownsugar,wheatgluten,contains2%orlessofeachof the following: salt,doughconditioners (contains one ormore of the following: sodium stearoyllactylate, calcium stearoyl lactylate, monoglycerides, mono- and diglycerides, distilledmonoglycerides, calcium peroxide, calcium iodate, datem, ethoxylatedmono- and diglycerides,enzymes, ascorbic acid), soybean oil, vinegar, cultured wheat flour, monocalcium phosphate,ammoniumsulfate,citricacid,sodiumcitrate,soylecithin,natamycin(toretardspoilage).

THOMAS’100%WHOLEWHEATHEARTYMUFFINS

Whole wheat flour, water, yeast, wheat gluten, honey, farina, cornmeal, salt, cracked wheat,preservatives (calciumpropionate, sorbic acid), grainvinegar, calciumsulfate, soybean oil, wheatstarch, mono- and diglycerides, datem, natural flavor, sodium stearoyl lactylate, ethoxylatedmono- and diglycerides, wheat sour,dextrose, calcium carbonate, guar gum, lactic acid, molasses,fumaric acid, whey, soy flour,* caramel color, acetic acid, sucralose, citric acid, sodium citrate,natamycin(anaturalmoldinhibitor),potassiumsorbate(preservative),nonfatmilk.*Trivialamountofsoyflour.

PEPPERIDGEFARMSFARMHOUSE100%WHOLEWHEATBREAD

Wholewheatflour,water,nonfatmilk(addsatrivialamountofcholesterol),high-fructosecornsyrup,soybeanoil,wheatgluten,yeast;contains2percentorlessof:honey,unsulphuredmolasses,oatfiber,salt, butter (adds a trivial amount of cholesterol), vegetable mono- and digylcerides, calciumpropionate(toretardspoilage),soylecithin,andenzymes.

THEFOODBABEWAY

BeforeIsharemytoprecommendationsforthebest(andhealthiest)carbsonthemarket,IwilltellyouI eat bread only a few times aweek,with some exceptions.When I travel, I like to enjoy the localculture(thinkcroissantsinFranceandpizzainItaly).I’mnotaboutgivingupwholefoodgroups.TheFoodBabeWayisaboutbalanceandnutritiouschoices.

HerearethebreadsIfeelgoodaboutbuying:

GOFORSPROUTEDGRAINS

Ilovesproutedgrainsbecausetheyaretechnicallyvegetables,createdwhenagrainissoakedinwaterandthensproutsintoalittleplant.Thesesproutsarethengrounduptomakebread.Thebodyrespondsbetter to sproutedgrainbreads.There’snotahuge insulinor sugar spike likeyouget froma refinedflour product, so your body won’t gain weight, produce inflammation, or experience the sugarmetabolismproblemsthatarecommonindiabetes.

Sproutedgrains aremuchmoreeasilydigestedandabsorbed than starchy flour andcontainmorevitamins,minerals,andantioxidantsthanwholegrains.MyfavoritesproutedgrainbreadistheclassicEzekiel4:9SproutedGrainBreadbyFoodForLife—it’smadefromsixorganicsproutedgrainsandabsolutelynoflour!Thiscomboofsproutedgrainscontainsallnineessentialaminoacids,whichmakesupacompleteprotein.IusethecinnamonraisinversiontomakemyyummyCinnamonRaisinFrenchToastCrunch(recipehere).Therearenopreservativesinthesebreads,soIkeeptheminmyfreezerandtakeoutportionsasIneedthem.Ialsolovethesesameseedbread,whole-graintortillas,corntortillas,andEnglishmuffinsbyFoodForLife.Handsdown,thesearethehealthiestbreadsonthemarket.Theyareavailableinmosthealthfoodstoresandsomeconventionalstoresinthefreezersection.OthergoodsproutedbreadsareMannaOrganicsbreadandDave’sKillerBreadsproutedwheat,whicharebothahealthycombooforganicsproutedwheatandseeds.

GETTOKNOWANCIENTGRAINS

Cultivated for thousands of years, ancient grains represent some of the oldest grains consumed byhumans.They include spelt, quinoa, amaranth,millet, and sorghum.Most are gluten-free and all arepackedwithvitamins,minerals,fiber,andprotein.Theyoffertremendousbenefits,suchaspreventingcancer,heartdisease,andhighbloodpressure.Nowyoucanfindtheminbreads,whichareagreatwayto reap thesebenefits.Oneofmyfavoriteancientgrainsbreads ismadebyManna.Gluten-free, it isbakedwithbrownrice,sorghum,millet,amaranth,quinoa,andchiaseeds.

GOGLUTEN-FREEWITHCAUTION

Makesurethebreadyouarebuyingislabeled“gluten-free”ifyou’retryingtoavoidgluten.I’vebeendisheartenedbymanyofthegluten-freebreadsonthemarket,however,becausemanyarebakedwithvariouspreservativesandadditives.Pleasenote, too, that almostallgluten-freebreadscontainaddedsugarintheformofhoney,molasses,agavenectar,orevaporatedcanejuice.

Forthoseofyoucuttingoutgluten,here’salistofthehealthiestgluten-freebreads(notethatalloftheseproductscontainaddedsugar):

SeedyBuckwheatMolassesBread—HappyCampersGluten-FreeRiceAlmondBread—FoodForLifeGluten-FreeExoticBlackRiceBread—FoodForLifeGluten-FreeSuperChiaBread—Nature’sPathGoodMorningMilletToasterCakes—AncientGrainsBakeryGluten-FreeDeliRyeStyleBread—CanyonBakehouse

CHOOSEORGANIC

Lastbutnotleast,remembertoalwayschoosebreadthatismadewithrealcertifiedorganicingredients.Thewheat that is used tomakemost bread is heavily sprayedwithpesticides.Bychoosing certifiedorganicproducts,youwillavoidexposuretoGMOs.

DOPASTARIGHT

IgetalotofquestionsabouttheproductsIbuyat thegrocerystoreanduseonadailybasisbecausereaders know I’ve done the investigative work. One of those questions is always “What are thehealthiestpastasavailableandwhichonesdoyourecommend?”Therearealotofoptionsoutthere,anditcanbeadauntingtasktonavigatethemazeofchoices.Youmightalsowonderwhatisleftwhenyoutakeawaywheatflourpastas.Fortunately,Icanhelp.Herearemytoppastarecommendations:

Zucchini noodles. You can turn zucchini and summer squash into noodles using a tool called aspiralizer.Iadmitthesenoodlesaren’ttechnicallypasta,buttheysuretastelikepasta.Ifyou’regoinggrain-freeorwantalessheavyalternativetotraditionalpasta,thisisafantasticwaytogetyourpastafix.Youcaneatthenoodlesraworwarmedslightlyinaskilletwithsauce.Also,ifyoudon’twanttouseaspiralizer,youcanslicethezucchiniorsquashintothinsliceslikelasagnanoodlesandbakethem.Remember tochoosenon-GMOandorganiczucchiniandsquash,since themajorityof theseveggiesaregrownfromgeneticallymodifiedseeds.

Spaghettisquashnoodles.Here’sanotherveggie-basednoodleandoneofthemostversatilepastasubstitutesaround.Yousimplycutthesquashinhalfandbakethehalvesforabout45minutes.Useaforktopulloutthestrands,whichresemblenoodles—andtastelikethem,too.Spaghettisquashhasaquarterofthecaloriesoftraditionalpastapercup,soyoucaneatittoyourheart’scontent.Oneofmyfavoritewaystoeatthissquashiswithhomemadespicytomatosauceandrawgoat’smilkhardcheese.CheckoutmyrecipeforTurkeyMeatballswithSpaghettiSquash(here).Heavenly!

Beanpastas.Tolerantisabrandthatmakeslentil-basedandblackbeanpastas.Theirredlentilpastamixedwithsomewhitewine,grass-fedbutter,garlic,andraw-milkParmesanmakesaninsanelygooddish.AcompanynamedExploreAsianmakesthemostdeliciouspastausing100percentmungbeans.Thenoodlesarechewierthantraditionalpasta,buttheyareloadedwithproteinandfiberforasatisfyingmeal.Therecipeforfettuccinionthebackofthepackageworkslikeacharmandismyfavoritewaytopreparethesedeliciouslyhealthynoodles.

Sobabuckwheatnoodles.Ilovebuckwheat!It’snottechnicallyagrainbutafruitseed.Suitableforgluten-freediets,buckwheatishighinproteinandfiber.Lookfor100percentbuckwheat,becausethereare a lot of impostors out there who use a blend of wheat and buckwheat. Eden Foodsmakes 100percent buckwheat noodles, and Orgran offers 90 percent buckwheat, 10 percent rice spiral-shapedpasta.Botharedelicious.

Sprouted grain pastas. These dense, hearty pastas are made from sprouted wheat kernels—notwheat flour. Sprouted wheat is high in protein and fiber. The sprouting process also increases thebeneficial enzymes and vitamin andmineral content.My favorite brand is Food For Life, which isavailableinmostnaturalfoodstoresandonline.Iliketheproduct’scombinationofingredients,whichincludesotherbeneficialwholegrainsandbeans:organicsproutedwholegrainwheat,organicsproutedwhole grain barley, organic sprouted whole grain millet, organic sprouted whole lentils, organicsproutedwholesoybeans,andorganicsproutedwholegrainspelt.

Ancientgrainpastas.Pastassuchaselbow,penne,andspaghettiarenowmadefromancientgrainssuchasquinoa,amaranth,brownrice,andcombinationsof thesegrains.AcompanycalledTruRootsmakesdeliciouspastas.They’re available innatural food stores andonline.The elbowmacaronihasbeenastaple inmyhousefora long time.Otherancientgrainpastas I recommend includeVitaSpeltpasta,Jovialeinkornpasta,quinoapasta,andEdenKamut&Quinoablend.

SELECTINTACTGRAINS

Ifyouhaven’tmetalready,letmeintroduceyoutointactgrains,whichIdistinguishfromwholegrains.Intactgrainsincludebarley,brownrice,buckwheat,farro,millet,oats,andquinoa.Thesegrainscontain100 percent of the original kernel, which includes the bran, germ, and endosperm. All three kernellayersmust be intact and present in their original form. Because of this, intact grains have a richernutritionalprofileofantioxidants,Bvitamins,protein,minerals,fiber,andhealthfulfatsthangrainsthathavebeenstrippedofthebranandgermlayersthroughprocessing.

Anintactgrainisnotprocessed,whereasa“wholegrain”maybeprocessed.TheFDA’sdefinitionofawholegrainisasfollows:“cerealgrainsthatconsistoftheintactandunrefined,ground,cracked,orflaked fruit of the grainswhose principal components—the starchy endosperm, germ, and bran—arepresentinthesamerelativeproportionsastheyexistintheintactgrain.”Thisdefinitioncoversbreads,pastas, and other processed grains. It is so broad that even processed foods like Cheerios can stillqualifyas“wholegrain”—whichleadsmetocall“bull”ongovernmentdefinitions.

Intactgrainshavea lowerglycemic index thanwholegrains, and theydigest slowly,whichhelpsyou feel full longer so youwon’t overeat. Even people following a lower-carb diet can enjoy intactgrainswithoutworryingaboutbloodsugarspikesandweightgain.

Dutchresearchersanalyzed thedietsofmore than4,000peopleandfound that thosewhoate justoneservingadayofintactgrainsweighedaboutsevenpoundslessthanthosewhoskimpedonthesehealthygrains.

Beforethe1950s,intactgrainssuchasbarley,brownrice,andmilletweremorecommonlyusedintheIndiancuisineofmyancestors.AsmoreIndiansimmigratedtotheUnitedStates,theybegantoeatmore refined carbohydrates, such as white rice and white flour. Consequently, type 2 diabetes,cardiovascular disease, and obesity among IndianAmericans began to rise. These alarming changeswerepointedout inanarticlepublished inNutritionReviews in 2011, and I have seen such changesfirsthand inmany ofmy own relatives. The articlewent on to cite research showing that ifwe canreplacewhitericewithbrownrice,wholewheatcouscous,quinoa,barley,millet,oranyancientgrains,theriskofdiabetes,heartdisease,andobesitygoesdownconsiderably.Greatadvice!

Mybottom-lineadviceistogowiththegrains—intactgrains,thatis.Let’sstartthisgoodgrain/goodcarbhabittoday.Wealldeservewholesomebread,pasta,andgrains

thatwillbuildgreathealth.

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.Ipassedonfastfood.Igaveuprefinedsugar.IatelessmeatandIateitresponsibly.Iincreasedtherawplantfoodsinmydiet.Ichosethebestpossiblegrainsandcarbs.

Day13—BalanceYourHealthyFats

ISWORETHATMYmarriageceremonywouldnotbeabigfatIndianwedding.Ourswastobea traditionalIndianceremony,andmyhusband-to-be,aSouthernboy,wasexcited

aboutthedecision.EverythingaboutanIndianweddingishuge:themarriageceremony,theenormousspreadoffood,theflowers,thecrowd,andthevarietyofentertainment.TheonlythingIdidn’twanttobehugewasmybelly,becauseIplannedtowearatraditionalIndianweddinggowncalledalengha,afitted,tummy-baringdressandlongskirtofsilk.Indianwomentendtocarryweightintheirtummies,andIwasnodifferentbackthen.

Exposingmymidsectiontoallmyfriendsandfamilyononeofthebiggestdaysofmylifeterrifiedme.Forweeks,Iwasmotivatednottoeatsweets.Ishunneddoughnutsandbirthdaycakesattheoffice.Iexercisedfivetimesaweek.AndIatetwotablespoonsoforganicnutbuttereveryday.

Thedayofmyweddingarrived.Ihadflat,tight,six-packabs,andIwasinthebestshapeofmylife.Ibreathedmanysighsofrelief.Allofmycousinswhoflewintotownfortheweddingmarveledatmyabs.Theysaid,“Wow,wethoughtIndianwomencouldn’tgetsix-packabs.”Theyjustkeptstaringatmytummy.

Icreditthismainlytothealmondbutter.Itkeptmefromoverindulginginotherfoods,andIknewfromresearchthatagoodmonounsaturatedfatlikealmondbuttercouldactuallyburnbellyfat.

Wehavealoveaffairwithfat,butit’satroubledrelationship.Weeatit,thenwebreakupwithit.Isfatgoodforusorbadforus?Itturnsoutthatitalldependsonthetypeoffatyoueat—andthebalanceofcertainfatsinyourdiet.

HOWTHEFOODINDUSTRYADULTERATEDOURFATS

About15,000yearsago,peopleatewildgame,wildplants,andfish.Theirdietswerewellbalancedintheratioofomega-6fats(fromseeds)toomega-3fats(fromtheirwildfood).

Another5,000yearspassed,andsomethinghappened.Agriculturalpracticessprangup,and,alongwiththem,agrariancommunities.Asgrainsandcrops

weredomesticatedandbreadcameintouse,therewasagradualincreaseinthelevelofomega-6fatsandagradualdeclineinomega-3fatsinpeople’sdiets.Theyjustweren’teatingasmuchnaturalfoodanymore.

Fast-forwardtopost–WorldWarII.Startinginthe1950s,food-preservingtechnologythathadbeendevelopedforthewardrovethecreationofprocessedmass-marketfoods,whichwerefilledwithoilsandsugar.

The use of margarine swelled, too, because it was cheaper than butter. Margarine is producedthrough hydrogenation, which solidifies liquid at room temperature. To do this, vegetable oils areheated, subjected to semitoxic and toxic metals (such as nickel and aluminum), and exposed tohydrogen gas. This process also creates nasty trans fatty acids. Today, trans fats have been largelyexpelledfrommargarine,butthey’restilleverywhereinprocessedfood.

The vegetable oils used to manufacture margarine, like corn, soybean, cottonseed, and canola,containlargeamountsofomega-6fattyacids.Theseacidsarefoundnaturallyinpoultry,eggs,nuts,andavocados.Ourbodiesneedthistypeoffattyacid,buttodaypeoplearegettingtoomuchofitthroughprocessedfoods—uptotwentytimesmorethanrequired,accordingtosomeestimates.

Thisimbalancebetweenomega-3andomega-6putsthebodyinastateofchronicinflammation.Italsotendstothickentheblood,potentiallysettingthestageforabnormalbloodclotting.Thelongeryougowithanimbalanceoffats,themorelikelyyouaretodevelopheartdiseaseanditspotentiallydeadlycomplications.Omega-3fats,bycontrast,maintainthesafeandhealthyconsistencyofcirculatingblood—andkeepyourcardiovascularsystemingoodworkingorder.

Researchersalsoclaimthatfatshighinomega-6promotetumorgrowth,whilefatshighinomega-3blocktumorgrowth.Omega-3fatscanactuallyslowdownthespreadofcancercells tootherorgans.They also boost the immune system,making the body less vulnerable to diseases. Obesity, asthma,depression,prematureaging,andotherproblemshavebeen linked toan imbalanceof these two fats.Themoreomega-6fatsweeat,themoreomega-3fatswerequiretocounterthebadeffects.

Today,omega-3fattyacidshavebecomethenext“in”additive.Omega-3isbeingputbackinmanyfoods,includingcereals,eggs,peanutbutter,milk,cheese,andorangejuice.Thisissad.Weneverhadtoworryaboutthisbackinthedaysbeforecheapoilsandprocessedfoodscameonthescene.

ICAN’TBELIEVEIT’SSOUNHEALTHY…

Today’scookingoilsare largely responsible for tilting theomega-3andomega-6 ratioand inflamingourbodies.Theoffendersincludethefollowing:

CANOLAOIL

Thisoil iseverywhere, fromthehot foodbaratmyfavoritegrocerystore topopularpackagedfoodslikeproteinandgranolabars.It’sevenmixedinwitholiveoilatmajorrestaurants.We’vebeenmadetothinkcanolaoil ishealthy,when it’s anythingbut, thanks inpart to somenutritionists and registereddietitiansontheCanolaCouncil.

Where does canola come from? Canola oil is extracted from rapeseed plants that have beengeneticallymodified.Theoilmustgothroughextremelyheavyprocessingwithhighlytoxichexanegastoevenbeedible,anditcangorancidveryeasily.It’salsoveryhighinomega-6fats.

COTTONSEEDOIL

Youwanttoknowaboutareallyterribleoil?Letmetellyouaboutcottonseedoil,aby-productofthecottoncropthatishighinomega-6fatsandinundatedwithpesticidesandchemicals.Itisusedtomakepotatochipsandotherprocessedfoods.KraftusescottonseedoilinitsPlanterspeanuts.

Cotton is a textile, so it is not regulated by the same standards as food crops. Pesticides andchemicalscanbeusedonconventionalcottonthatcan’tbeusedonotherconventionallygrowncrops.Ultimately,thisputsourfoodsupplyingravedanger.

Cotton farming,which isparticularlypesticide-andchemical-intensive, startswith theplantingofGMO pesticide-impregnated seeds sold to farmers byMonsanto. The seedlings then require intenseapplicationsoffungicides,followedbypesticidesanddefoliantsbeforeharvesting.

To extract the oil andmake it edible, the cotton plantmust undergo intensive chemical refining,whichincludesusinghexaneasasolvent.Cottonseedoilisthenusedinlivestockfeed(alongwiththehulls)andputintomanyhumanfoods,whichisapossibleroutebywhichresidualpesticidesenterthefoodchain.

CottonfarmingalsomaybekillingIndia’sfarmers.Since2002, thousandsofIndianfarmershavecommittedsuicide—manyafterthecostlygeneticallymodifiedseedstheyusedfailed.TheseedswereproducedwithBacillusthuringiensis(Bttoxin),abacteriuminsoilthathelpsthecropwardoffinsects,particularlythebollworm.Whenthecropsfailed,thefarmerslostallhopeandendedtheirlives.

BeingofIndiandescent,Iamsaddenedandinfuriatedbythisunspeakabletragedyonascalethatishard toexpress.There isnothingmore insidiousanddespicable thanan industry thatpreysupon thehealth, safety, and lives of innocent victims.Cottonseed oil does not belong in our food supply andshouldbestrictlyavoided.

OTHERHIGHLYREFINEDOMEGA-6OILS

Foryourownhealthandsafetyandthatofyourfamily,pleasebeawarethatthereareotherprocessedoilsonthemarketthatarehighlyrefinedandloadedwithomega-6fats.Theseincludecorn,soybean,grape-seed,safflower,sunflower,andpeanutoils.SomeoftheseareusuallyproducedfromGMOseedsandareunstablewhenexposedtoheat.Thisinstabilitycausesoxidation,aprocessthatgeneratesfreeradicals. Free radicals are renegade molecules in the body that damage cells, triggering a host ofdiseases,fromheartdiseasetoAlzheimer’sdiseasetocancer.

TRANSFATS

Trans fats, one of my Sickening 15, are created through the hydrogenation process. Trans fats arewidely considered theworst kind for your heart and provide absolutely no benefit to human health.Theycanraiselevelsof“bad”cholesterol,increasingtheriskofheartdisease.Infact,in2006HarvardepidemiologistspublishedresearchintheNewEnglandJournalofMedicineestimatingthat transfatsareresponsibleforbetween72,000and228,000cardiacdiseaseeventsayear.

Fortunately,theFDAannouncedattheendof2013thatitwouldrequirethefoodindustrytophaseout these heart-harmful fats. The agency ruled that trans fats no longer fall in the agency’s GRAScategory,whichcoversthousandsofadditivesthatcanbeusedwithoutFDAreview.Oncetransfatsarebanned,anycompanythatwantstousethemwillhavetopetitiontheagencyforaregulationallowingthatuse.

Untilthephase-outiscomplete,transfatsstilllingerinourfood,andtheyarekillingpeople.Foodscontainingthesedeadlyfatsinclude:

PancakemixPackagedcookiesReady-madefrostingMicrowavepizzasMicrowavepopcornReady-to-bakegarlicbreadPotpiesCommerciallybakedpastriesFastfoods(especiallythosethatarefried)

Theonlywaytoknowwhetherafoodcontainstransfatsistochecktheingredientlistfor“partiallyhydrogenated”oils.Ifyouseethis,putitbackontheshelf.

Atthesametime,beawarethatsomeproductsclaimtohave“0transfat.”Soundsgood,right?Notsofast.Thesefoodsmaystillcontainpartiallyhydrogenatedoils,asmallamountoftransfat,andevenasubstantial amountof saturated fat.That’sbecause theFDAdefines“zero”as less than0.5gramsoftrans fat per serving. Thus, a serving could have as much as 0.49 grams of trans fat, which is asignificantamount.

Restaurantsarenotoriousforfryingfoodintransfats.Checkwiththekitchenbeforeorderingandaskiftheyuseanyhydrogenatedoils.Gosofarastoaskthemtoreadtheactualingredientlistontheoilcontainer.Nothinghealthycomesfromconsumingtransfatsinanyamount.

WHATABOUTBUTTER?

While I was growing up, butter was a staple in my household. We thankfully never got into themargarinecrazebecausemymotherbelievedbutterwasgoodforthebrain.Itturnsoutshewasright,andscientistshavenowconcludedthatbutter isactuallygoodforyouinotherareas, too.It’shighinconjugatedlinoleicacid(CLA),atypeoffatthatprotectsyoufromtumorgrowthandcancer.Butterisnotinflammatorylikeoilsmadefromcorn,canola,orsoy,anditprovidesanicedoseofomega-3fattyacids if you get it from the right source. But finding the right source can be tricky, given all thebuzzwords and fancymarketing we face. Choosing the wrong type of butter can secretly ruin yourhealthwithoutyourevenknowingit.

Here’s the problem: A lot of butter in the grocery store comes from cows fed almost entirelygeneticallyengineeredorGMOplantfoodssuchascorn,soy,andalfalfa.SomefarmersfattenuptheirfeedwithadditionalsugarfromGMOsugarbeetsandcottonseed.Aswe’velearned,cottonisthemosttoxiccropbecauseitisn’ttreatedasafoodbutratherasatextileandthusislessstrictlyregulated.Also,GMOcropsaretypicallysprayedwithastronomicalamountsofpesticides.

There’smore toworry about:Conventional dairy cow feed is sometimes fortifiedwith additionalprotein,omega-3fattyacids,andCLAfromGMOrapeseed(usedtomakecanolaoil),becausethecowsarenotgetting thesenutrientsnaturally fromthegrass.So in theend,conventionally raisedcowsaregettingtheirfoodalmostentirelyfromGMOs—foodthatwascreatedinalaboratory,thathasn’tbeentested long-term, and that has producedhorrific results inmany animal studies. In a reviewof thesestudies published in 2009 inCritical Reviews in Food Science andNutrition, researchers noted thatGMOfoodscauseliver,pancreatic,kidney,blood,reproductive,andimmuneproblemsinanimalsthateatthem.Inshort,GMOsmakeanimalssick.

Acertain typeofbutter,LandO’Lakes,was a favorite inmyhouseholdwhen Iwasgrowingup.We’dusethewhippedbutterlikenobody’sbusiness.Mymomwoulduseitonherinfamousparathas(Indianstuffedflatbread),incountlessdesserts,andtomakehomemadeghee.ButonceIfoundoutthatLandO’LakeswascreatedfromGMO-fedcows,mymomandIhadalittlechat.IexplainedtoherthatLandO’Lakes co-developed genetically engineered alfalfa, directly contributing to theGMO animalfeed supply. I also explained that Land O’Lakes contributed nearly $100,000 to the “No on I-522lobby”—lobbyingagainst thebill to labelGMOsinWashingtonState.This is inadditionto thefactsthatLandO’Lakesisnotorganicandthattheyraisetheircowswithgrowthhormonesthatarelinkedtocancer, antibiotics, and harmful pesticide-riddenGMO feed. I toldmymom she had to stop buyingLandO’Lakesifweweregoingtochangethisworld!

Beware,too,ofbutterblendswithphrasesonthelabelslike“witholiveoil.”Thesebutterscontainone or more GMO ingredients, such as soybean, corn, or canola oil. They may have questionableadditivesinthem,too;checktheingredientlisttoprotectyourself.

THEFOODBABEWAY

Choosingbetter fatsandcorrectingyouromega-3andomega-6balancewill improveeveryaspectofyour health. After a few weeks, your hair will be glossier and stronger, your nails will growmorequickly,andyourskinwillbelesspronetoirritation.Youmayalsofindthatsmallcutswillhealquicklyandleavelessscarring.Afterafewmonths,you’llhavefewerachesandpains,yourjointswillbemoremobile,andyou’llprobablybeinabettermood.You’llgreatlyloweryourriskofscarydiseases,too.

Here are my guidelines for purchasing healthier butter and other fats and oils so that you canexperienceallthesebenefitsandmore:

LOOKFORORGANICBUTTER

Thiswillensure thatnogrowthhormones,antibiotics,harmfulpesticides,orGMOshavebeenfedtothecows.Growthhormone,orrBGH,usedtoraisecowsconventionally,islinkedtocancerandoftenaccumulatesinthehighestconcentrationinanimalfat.

GOWITHGRASS-FED

Grass-fed or pasture-raised cows are going to producemore nutritious foods than cows raised withgrains.ThehighestamountsofthemostbeneficialCLAandomega-3fattyacidsnaturallycomefromgrass-fedcows.Inaddition,grass-fedcowsproducebutterwith50percentmorevitaminAandEand400percentmorebeta-carotene(whichgivesthegrass-fedbutteradeeperyellowcolor).

TRYGHEE

Gheeisclarifiedbutterfromwhichall theproteins,milksolids,andlactosehavebeenremoved.Thismakes thebuttermoredigestible,concentratedwithnutrients,andgreat for immunitybuilding.Gheedoesnotneedtoberefrigerated;itcanstayonthecounterforafewmonthswithoutgoingbad.Peoplewith dairy allergies or sensitivities often do fine with this type of butter. Pure Indian Foods, PurityFarms, andAncientOrganics aremy favorite choices because they are high-quality and organic andcomefromgrass-fedcows.

PURCHASETHEHEALTHIESTOILS

Choose100percentcoconutoil,oliveoil,redpalmoil(ifitissustainablyharvestedfromEcuadoranddoesnothurttherainforest),sesameoil,orhempoil.RedpalmoilhasmorevitaminAandEthananyotheroil.Anothergreatchoiceiscoconutmanna.Whenwarmed,itspreadsjustlikebutter.

ENJOYNUTBUTTERS

These are good dietary fats, too, but you have to be choosy. Take peanut butter, for example.Conventional peanuts are some of the most heavily sprayed crops. The amount of toxic pesticidessprayedonpeanutsissuspectedtohavecausedtheincreaseinpeanutallergies.Asyouknow,peanutshave a very thin and porous outer shell, and this allows toxins in easily. And these toxins are notsomethingyoucanwashoff.

In addition, a substance called aflatoxin, which is produced by mold, is frequently present inpeanuts.This toxinhasbeen shown tocause liver cancer inpeoplewho live indevelopingcountrieswheretheyeatalotofcorn,peanuts,andgrainsgrowninpoor-qualitysoil.HereintheUnitedStates,theFDAallowsaflatoxinintoourfoodsystematvaryinglevels.AflatoxinisnotsomethingIwanttoconsumeonaregularbasis,eveninsmall“approved”doses.

I prefer almond butter to peanut butter any day. Almond butter is simply better for your health.According to an analysis conducted by Prevention magazine, almond butter has 69 percent morecalcium,twiceasmuchfiber,86percentmoreiron,and169percentmorevitaminEthanpeanutbutter.Andremember,itmayjusttrimyourwaistline.

FoodBabeShoppingListforHealthyOils

NutivaorganiccoconutoilPapaVince’soliveoilNutivahempoilOrganicValleyPastureButter(greenfoilwrapper)KerrygoldbutterEdenFoodssesameoilOnceAgainorganicrawalmondbutterArtisananutbuttersNutivaRedPalmOilPureIndianFoodsghee

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.Ipassedonfastfood.Igaveuprefinedsugar.IatelessmeatandIateitresponsibly.Iincreasedtherawplantfoodsinmydiet.Ichosethebestpossiblegrainsandcarbs.Ibalancedmyfats.

Day14—SupplementwithThese10SuperheroFoods

Asuperheroisafictionalcharacterwhohasextraordinaryorsuperhumanpowers.Whatifnonfictionalsuperheroesexistedinreallifeintheformoffood?Maybetheywouldhavetheextraordinaryabilitytoprovideyourbodywithahighratioofnutritiontocalories,makingthemthemostnutritionallydensefoodsavailable.

Or theymight be able to combat evil villains like autoimmune disorders, depression, and cancer.Howaboutafoodthatcouldprotectyourbodyfromfreeradicalandcarcinogeninvaders?

Thesefoodsdoexist.They’recalledsuperfoods.They’rethetotaloppositeofweakfoods,theoneswithlownutrition,toxins,andtonsofcaloriesthatmakeussickandfat.

There aremany superfoods around, but I’ve identified tenof thebest ones tomake today’s habiteveneasier.Startingtoday,eatoneormoreofthesefoodsdailytosuperchargeyourhealth.

THEFOODBABEWAY

INCLUDEFERMENTEDFOODS

My stomach always gave me trouble when I was little. I’d wake up and not want to go to schoolbecause of it. My parents thought my complaints were completely made up—once when I was insecondgrade,mymomdraggedmeto theprincipal’soffice to teachmea lessonaboutnot inventingailmentssoIcouldmissschool.ButIwasn’tmakingstuffup.Ineverfeltwell.

The digestive system remains amystery to scientists even today, but the Chinese have said it iswherediseasestarts—andtheyareright.

Inside your intestines, or gut, live trillions of bacteria.Most of these bacteria are beneficial andresponsibleformanyoftheprocessesthatkeepushealthy.Theyhelpfightinfection,reducecholesterol,manufactureBvitamins,detoxifytheintestines,andmore.

These“goodbugs”alsoplayalargeroleinpreventingobesity.Onereasonisthattheyhelppreventfat absorption in the small intestine—which means the body takes in fewer calories that could bedepositedasfat.Scientistshavefoundthatoverweightpeopleharbordifferenttypesandamountsofgutbacteriathanleanpeopledo.Somebadbacteriaseemtopromoteobesity,whilegoodbacteriaseemtofightit.

Fortunately, you can populate your gutwithmore of the good bacteria through diet. First, avoidsugar,refinedcarbs,andjunkfoods.Theycausebadbacteriatothrive.Thosebadbacteriathenreleaseendotoxins,whichdriveinflammationandcausemetabolicchangesthatresultintheoverproductionofinsulin, increased appetite, and greater fat storage. Second, eat fermented foods.They increase goodbacteriaand stopanybadbacteria fromdoingdamage.Asanaddedbonus, the fermentationprocessincreasesthevitaminandmineralcontentoffood—makingfermentedfoodstheultimatesuperfoods.

Here’showyoucanincorporatethesefoodsintoyourdiet:

Checkoutkimchi.Kimchiismyfavoritefermentedfood.It’satraditionalfermentedKoreansidedishmadeofvegetableswithavarietyofseasonings.Iliketoeatitontopofquinoa,onwildrice,oronasandwich.

Serveupsomesauerkraut.Youprobablyknowthisfinelycut,fermentedcabbagebestasatoppingonballparkhotdogs.Butpleasedon’tputthisamazingsuperfoodonacasingfullofpinkslime!Ilikeitontopofsaladsandsandwiches.Itissupremelyhealthyforyourgut.

Gettoknowmiso.Misopasteiscreatedfromamixtureofsoybeans,seasalt,andricekoji(ayeastpreparedinJapanfromrice)thatisthenfermented.Thefermentationprocesscreatesenzyme-richcompoundsthatareeffectiveineliminatingbodilytoxinsfromindustrialpollution,radioactivity,andartificialchemicalsinthefoodsyoueat.MisopastehasbeenusedforcenturiesinAsianculturesasaformofprobiotic,tostrengthentheimmunesystem,andtoprovidebeneficialB12.MyMisoSoupwithBlackRiceNoodlesisagreatwaytoworkthissuperfoodintoyourdiet(recipehere).

Trytempeh.It’smadethroughaculturingandfermentingprocessthatbindssoybeansintoacakeform,similartoaveryfirmveggieburger.Iliketomarinateitanduseitasameatsubstitute.

Refreshwithkombucha.Thisisalovelyfermenteddrinkthathasnaturalcarbonation.ItisproducedfromSCOBY,whichstandsforsymbioticcultureofbacteriaandyeast.SCOBYisaculturethatisusedtobrewthetea,whichhasdetoxifyingandimmune-boostingbenefits.

Yayforyogurt.Thisculturedmilkproductistheultimatefermentedfood,fullofbeneficialbacteriathatmaintainthehealthofyourdigestivesystem.I’vebeenspoiledbybeingabletoenjoythepurestyogurtontheplanet,madebymymom.Ifyoucan’tgethomemadeyogurt,makesureyouchoosea100percentgrass-fedorganicproduct.MyfavoritebrandsareTraderspointCreamery,whichcomesinlittleglassbottles,andMapleHillCreamery.

FOODBABEALERT:DON’TGETDUPEDAGAIN:CONVENTIONALYOGURTISJUNKFOOD

In2014, theCornucopiaInstitutedidamajorexposéofyogurt,a foodstapleonwhichAmericansspend$6billionannually.Thewatchdogorganizationpointedoutthatgiantfoodcorporations,ledbyGeneralMills(Yoplait),GroupeDanone(Dannon),Walmart,andPepsiCo,aremarketingconventionalyogurtashealthywheninfact it isproducedwithchemicalsandtoxinsunder inhumaneconditions.

Conventional yogurt comes frommilkproducedby cows that are confined andunable tograze inopenpasture.They’re fedGMOgrains,notgrass.Astheyogurtferments,chemicaldefoamersareadded.Thenhighdosesofartificialsweeteners,sugar,orhigh-fructose corn syrup are added. That’s not all: Artificial colors, synthetic preservatives, and the gut-harmful carrageenan aredumpedin,turningmostyogurtsintojunkfood.Thesepracticesalarmme,sinceyogurthasbeensuchahealthy,longevity-promotingfoodforages.

The Cornucopia Institute recommends that we yogurt lovers buy minimally processed organic brands. These includeTraderspoint,Maple Hill Creamery, Nancy’s, Organic Valley, Kalona SuperNatural,Wallaby Organic, and Clover Stornetta, andregionalbrandssuchasButterworksFarm,SevenStarsFarm,StrausFamilyCreamery,HawthorneValleyFarm,andCedarSummitFarm.Bydoingso,wesupportorganicfarmers,protectourenvironment,encouragehumanetreatmentofanimals,andensuregoodhealthforourselvesandourfamilies.

SWEETENWITHRAWCACAO

Cacaoistherawingredientfromwhichchocolateismade,anditisawonderfullycomplexsubstance.Itcontainsmoreantioxidantsthananyplantfoodonearth.Plus,it’sacornucopiaofnaturalcompounds,includingserotonin,endorphins,phenylethylamine,tryptophan,andanandamide,allofwhichhavebeenshown to ease depression and create feelings of well-being and happiness. Extremely rich inantioxidants and minerals, especially magnesium, cacao is known to increase the overall pumpingactionoftheheartmuscleandhelpalkalizethebody.

Rawcacaonibsarefantasticindessertsandcanbeusedtoaddanicelittlecrunchtootherfoods.Here’showtoincorporaterawcacaointoyourdiet:

Blenditintosmoothies.Sprinkleitovercereal,yogurt,icecream,orfruit.Bakeitintocookies.Addittotrailmixes.Orjustnibbleonit!

GOFORGOJIBERRIES

UsedtraditionallyinChinesemedicine,gojiberriescanmakeyourbodyglowbecausetheyallowyourskintoabsorbmoreoxygen.Theselittleberrieshelpimprovecirculationandmovebacteriaandvirusesoutofthebody,thusstrengtheningyourimmunesystem.Theycanalsohelpslowthegrowthofgrayhair! Goji berries are a treasure trove of nutrition, containing more iron than spinach, more beta-carotenethancarrots,andmoreproteinthanwholewheat.

Here’showtoincorporategojiberriesintoyourdiet:

Usetheminplaceofraisinsinanyrecipe.Eatthemincereals,suchasmyPerfectPorridgeParfait(recipehere).Addthemtotrailmix.Orjustsnackontheberriesforachewy,nutrient-packedtreat.

CHECKOUTCHIASEEDS

RememberthatfunkyChiaPet—theonethatsproutedagreencoatafterbeingwatered?Thatpetwascoatedwith chia seeds,which also happen to be a top superfood.TheAztecs ate chia seeds (whosenamemeant“strengthening”) in timesof famine tostaystrongandwouldoftensurvive juston theselittle seeds.Chia seedsarebrimmingwithmineralsandantioxidants.According to theUSDA, just2tablespoonsofchiaseedsprovideapproximately100milligramsofbone-buildingcalcium,7.5gramsofdietaryfiber,and3gramsofprotein(that’smoreproteinthanyoufindinmostothergrainsandseeds).Withthehighestcontentofomega-3fattyacidsofanyplantfood,chiaseedsfightinflammationinthebody,therebyreducingthechancesofheartdisease,Alzheimer’s,anddepression.

Chiaseedsarealsothoughttohelpkeepyourwaistlinetrim.Onceinyourstomach,theyexpandtoten to twelve times their size and form a gel thatmakes you feel full. They also slow the digestiveprocessinwhichcarbsarebrokendownandconvertedtosugar,whichmeansthatfewercarbsendupfeedingthefatcellsaroundyourbelly.

Here’showtoincorporatechiaseedsintoyourdiet:

Addthemtooatmeal,cereals,andyogurt.Sprinklethemoversalads.Blendthemintosmoothies.Makethemintoapuddingbysoakingtheminmilk.

SUPPLEMENTWITHSPIRULINA

This nutrient-packedwater alga gets its superpowers through photosynthesis and has all the protein,vitamins,minerals,digestiveenzymes,andchlorophyllyourbodyneedsfornear-perfectnutrition.Thismeansit’sterrificforbuildingmuscle,losingweight,andfightingdisease.

Spirulina isalsoa richsourceofaphytochemicalcalledzeaxanthin.Thisnutrientmayreduce theriskofcataractsandage-relatedmaculardegeneration,whichcauseslossofvisionduetodamagetotheretina.

Here’showtoincorporatespirulinaintoyourdiet:

Thoroughlymix1to2tablespoonsofspirulinapowderinto8ouncesofjuiceorwateruntilitdissolves.Useanorganicvegetablejuiceifyouwanttomaskthesharptasteofthespirulina.

Incorporate1to2tablespoonsofspirulinapowderinyoursmoothieandblendwell.Sprinkle1to2tablespoonsofspirulinapowderintoyogurt,mixitintosoups,orsprinkleitoveryourcoldorhotcerealforbreakfast.

Addspirulinapowdertoorganicwholegrainpasta,withalittleoliveoil.Sprinkleitoverasaladtokickupthenutritionalpowerofyourrawgreens.

SPRINKLEONSOMEHEMPSEEDS

Irecommendhempseedstoeveryone.(Yes—hempislegal!)Thequalityofhempproteinisexceptional,and it provides the perfect proportion of omega-6 to omega-3 fatty acids (see Day 13) to reduceinflammation. The seeds are also full of vitamin E, which acts as an antioxidant in the body, andmagnesium,whichisneededformusclegrowth.

Theseseedsalsoreducecholesterol,strengthenyourimmunesystem,andcouldevenhelpyouloseweight,sincethey’repackedwithabout2gramsoffiberpertablespoon.

Additionally, hempseeds are high in the amino acid arginine. Research in the journal Nutritionsuggeststhateatingfoodsabundantinargininecouldloweryourriskforcardiovasculardisease.

Ifyoueathemp,canyoustillpassadrugtest?That’saquestionI’maskedfrequently.BothhempandmarijuanaarevarietiesofCannabissativaandcontain thepsychoactive ingredientTHC(delta-9-tetrahydrocannabinol).Hempgrownforfoodandfiber,however,containsonlytraceamountsofTHC.YoucansafelyconsumehempwithoutanychanceofgettinghighortestingpositiveforTHC.

Youcansafelystorehempseedsforuptoayearatroomtemperature,butrefrigerationextendstheirshelflife.

Howtoeathempseeds:

Tossthemintosalads.Coatsalmonandchickenwiththeseeds;theyworkwellasalight“breading.”Blendthemintoshakesandsmoothies.Stirthemintoyogurtoryourmorningoatmealtokickuptheproteincontent.Tossahandfulintothebatterforbakedgoods,suchasquickbreads,cookies,andmuffins.Sprinklethemonjustaboutanyfoodandyou’llelevatethedishtosuperfoodstatus.Makeyourownhempmilkbyblending¼cupseedswith4cupsfilteredwater(nostrainingrequired).Hempmilkisagreatoptionifyou’reaveganoravegetarian;ifyouhaveallergiestonuts,soy,wheyprotein,orcasein;orifyou’relactose-intolerantorwanttoreduceyourdairyconsumption.

ENJOYMACA

GrownatoptheAndesMountainsinPeru,macaisamemberofthecruciferousfamily,whichincludesbroccoli,cabbage,cauliflower,kale,turnips,andradishes.Themostpopularwaytoeatmacaistouseitin dried powder form.Driedmaca contains 59 percent carbohydrates, 8.5 percent fiber, and slightlymore than 10.2 percent protein, making it a well-rounded, near-perfect food. Maca is also rich incalcium,magnesium,phosphorus,potassium,sodium,andiron.AddtothatthevitaminsB1,B2,andC,andyoucaneasilyunderstandwhatmakesmacaasuperfood.

Macahasbeencultivatedformorethan3,000years,rackingupanimpressivelistofbenefitsoverthattime,including:

IncreasedenergyImprovedsexualfunction(macahasbeentoutedasthenaturalViagra)ImprovedmentalclarityHealthierhairgrowthEnhancedthyroidhealthandimprovedmetabolismBetter-balancedhormonesProtectionagainstultravioletradiationFewerPMSsymptomsImprovedskintoneHigherspermcountPreventionofosteoporosisAntidepressantproperties

Macaisalsoapowerfulstressrelieverandmayhelpridyourlifeofstress-inducedproblems.Notlongago,Iwaschattingwithaclosefriendwhowasupset thatshehadgainedfifteenpoundsintwomonths.Shehadputonthisweighteventhoughshewasdoingnothingdifferentintermsofherdietorexercise program.Alarmedby the suddenweight gain, shewent to seeher doctor,who checkedherlevelsofcortisol(astresshormone).Hercortisolwasthroughtheroof—aresultofbeingstressedoutfromworkingonanimportant,time-consumingproject.

Stresswilljackupyourcortisollevelsandcausesuddenweightgain,especiallyaroundyourtummy.Fattendstoaccumulatetherebecausethecellsintheabdominalregionarehighlysensitivetocortisolandareeffectiveatstoringexcesscalories.

Listeningtomyfriend’sstorywasawake-upcallforme.I’maworkaholic,andifI’mnotcareful,Icanlosethebalanceinmylife.That’swhenIdecidedtoaddmacatomydietonaregularbasis.

Inanexhaustivestudyof themacaplant,Dr.GustavoF.Gonzales found that itcanhelp improvehomeostasis in the body. By definition, homeostasis describes your body’s ability to regulate andcontrol its inner environment physiologically, so that the body’s functions remain stable even whenexposedtocertainfluctuatingconditionsintheexternalenvironment,suchasstress.

It’seasytofindmacaatanynaturalfoodstoreorhealthfoodstore,oronline—whichisaloteasierthanhikinguptheAndesMountainstopickityourself.

Howtousemacapowder:

Tossatablespoonintoyoursmoothieforextraenergy.Bakeitintodessertssuchasbrownies(itpairswellwithchocolate).TrymyMacaHotChocolate(recipehere).

GETTOKNOWGOLDENBERRIES

AwonderfulbenefitoftravelingisthatIgettosamplethefoodsineverycultureIvisit.Severalyearsago,IwasvacationinginArgentina,whereItastedadelightfullysweetbutmouth-puckeringfruitcalledthegoldenberry.Itwasloveatfirstbite,andI’vebeeneatingtheseberrieseversince.Theyarenature’sSourPatchKids!

Grown in the mountains of South America, golden berries, also known as Cape gooseberries orIncan berries, have been prized for centuries for their nutritional benefits and sweet-and-sour citrusyflavor. A handful of golden berries packs a powerful punch of disease-fighting antioxidants. As atraditional folk remedy, these little berries have been used to help with weight control, strongerimmunity,andgoodorganhealth.

Golden berries contain anti-inflammatory bioflavonoids (beneficial plant chemicals in fruits andvegetables) and are also an excellent source of vitamins A and C, both great for immunity. Unliketypical dried fruits, packaged versions of this superfood usually contain no added sugars orpreservatives,whichmeansyouaren’tloadinguponunnecessaryjunkandadditives.

Toenjoygoldenberries:

Eatthemstraightoutofthepackage(asyouwouldwithraisins).Mixthedriedberriesintrailmixes,oatmeal,orsalads.Blendthemintosmoothies.Getadventuresomeandturnthemintoagoldenberryjam.

BEKEENONQUINOA

You’veprobablyheardaboutthisfoodorseenit inagrocerystore.Whatis it?Howdoyoucookit?Andhowtheheckdoyoupronounceit?

It’squinoa(pronouncedkeen-wa),andit’sbeenaroundsincethetimeoftheIncas.Quinoaisamajorsuperfood;anutritionalbreakdownshowsittobehighinavarietyofvitaminsandmineralsaswellasprotein.WhilevisitinganorganicquinoafarminPeru,Imetafarmerwhoinsistedhismother,whoisninety-fiveyearsold,looksyoungerthanhimbecausesheeatsthiswonderfulsuperfoodeveryday!

ThestarringnutrientsinquinoaincludevitaminB6,thiamin,niacin,potassium,andriboflavin,plusminerals like copper, zinc, magnesium, and folate, as well as the phytonutrients quercetin andkaempferol,whichfightinflammationanddisease.Thereigningproteinaminoacidinquinoaislysine,anutrientnotfoundinmanyothergrains.Thisattributeputsquinoaonthelevelofmilkwhenitcomestoprotein.Quinoaislowinfat,butitdoescontainomega-3fats.

Technicallynotagrain(itisreferredtoasagrainbecauseitresemblesgrainsinappearance),quinoais actually a seed. The kernels can be red, black,white, or golden.Quinoa does not contain gluten,makingitaterrificcarbifyou’resensitivetogluteninanyway,anditdoesnotbelongtothesameplantfamilyaswheat.

Quinoa’shealthbenefitshavebeenwellvalidatedbyresearch.Eatingquinoareducesyourchancesofdevelopingtype2diabetes,butitcanalsohelpyoukeepthoseglucoselevelsbalancedifyoualreadyhavediabetes.Thisisbecausethecomplexcarbohydratesinquinoadigestslowlyandkeepyousatiatedlongerwhilekeepingyourbloodsugarandappetitebalanced.

Becausequinoaishighinmagnesium,theheartmineral,you’llprotectyourselfagainstheartdiseaseandbloodvesselproblems.Anddoyoueversufferfrommigraineheadaches?Quinoatotherescue:It’shigh in riboflavin, or vitamin B2, which promotes blood vessel dilation in the brain and reducesinstancesofmigraineheadaches.

Quinoa is anear-cure fordigestive ailments like constipation, too.This fiber-rich food scrubs thewallsofthearteries,reducingplaquefromthearterialwallsthatcanotherwiseeventuallybuildupandcauseaheartattackorstroke.

Quinoaiseasytoprepareandcooksquickly.Alwaysrinseitbeforecookingit.Thiswashesawaysaponinsthattendtogiveitabittertaste.

Therearemanywaystoenjoythisversatilesuperfood.Forexample:

Enjoyitasasidedish,likeapilaf.Serveitasabreakfastcerealwithsomegoldenorgojiberries.Bakeitintomeatloaf.Stir-fryitwithveggies.Serveitasasaladingredient.Mixitintosoups,stews,orchilis.

CRUNCHDOWNONSOMESPROUTS

Sproutsmightlooklikebabyorimmatureplants,buttheconcentrationofnutritioninthesetinyfreshbeans and seed tendrils can range between 300 and 1,200 percent more than their full-growncounterparts. Sunflower, mung, and broccoli sprouts remain the best known and most popular. Buttoday,youcangetlentilsprouts,cloversprouts,snowpeasprouts,andradishsprouts—there’splentyofvariety.

Sproutsareessentially thegerminatingpartofaseed,bean,orwholegrain.Withina fewdaysofgermination,theydevelopahighnutritionalvalue,becomingrichinproteinandhighinvitaminsCandEandmanyoftheBvitamins.They’realsoverylowinfatandcalories.Onecupofmungsprouts,forexample,providesamerethirtycalories.

Sproutsareamongthefreshestvegetablesyoucaneat.Therearenopreservativesoradditives.Theycanbeboughtatthestoreorgrowninyourkitchenforpennies.Moststore-boughtsproutsaretestedforbacterialcontamination,butyoushouldwashthemjusttobesure.

Theeasiestwaytogrowsproutsisasfollows:

1.Place2to3tablespoonsofseedsinaglassjarandcoverthemwithwater.Stretchsomenylonmesh(likecleanpantyhose)orcheeseclothacrosstheneckofthejarandsecureitwitharubberband.Lettheseedssoakseveralhoursorovernight.

2.Drainthewater.Thenrinsetheseedsbyaddingwarmwatertothejarandswishingthemaround.Drainthewateragain.Repeatthisprocesstwoorthreetimesaday.

3.Keepthejarstoredonitssideinadarkplace.Dependingonthetypeofseedyouuse,sproutswillshootupinthreetofivedays.Youcangrowthemtotheirdesiredsizebyrepeatingthedrain-and-rinsemethodinstep2.

4.Storeyoursproutsinafoodstoragebagandrefrigerate.Usethemwithinaweek.

Almostanyseedandwholebean(andmostwholegrains)canbesprouted.Selectonlyseedsthataregradedforeatingandhavenotbeenchemicallytreated.Neverusetomatoseedsorpotatosprouts,sincetheyarepoisonous.

Sproutsareextremelyversatile.Trytheminsalads,soups,stews,sandwiches,andstir-fries.

Powerupwithsuperfoods,andyou’llgiveyourbodyexactlywhatitneeds,withoutfatteningjunkandadditives. They are a simple, inexpensive way to supplement your diet, build your health, and feelenergeticalldaylong.

FoodBabeShoppingGuideforSuperfoods

SuperfoodscanbefoundinnaturalfoodstoreslikeWholeFoods,EarthFare,HealthyHomeMarket,SproutsFarmersMarket,andVitamin Shoppe and online via Amazon.com, the Green PolkaDot Box, and Vitacost. Here’s a list of my favorite superfoodproductsforhealth:

RejuvenativeFoodskimchiZukékimchiFarmhouseCulturesauerkrautMisoMasterorganicmisoLightlifeorganictempehGT’skombuchaSynergyKombuchaNutivaEarthCircleOrganicsDivineFoodsNavitasNaturalsSunfoodTheMacaTeamAlterEcoFoodsTruRoots

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.Ipassedonfastfood.Igaveuprefinedsugar.IatelessmeatandIateitresponsibly.Iincreasedtherawplantfoodsinmydiet.Ichosethebestpossiblegrainsandcarbs.Ibalancedmyfats.Isupplementedwithatleastonesuperfood.

CHAPTER6

WEEK3—FEATSOFAREALFOODBABE

FIRSTOFALL,CONGRATULATIONSoncompletingWeek2.I’mproudofyou—andyoushouldcertainlybeproudofyourself.I’msureyou’refeelinglighterandmoreenergetic,andIbetthescalesshowanicedrop in pounds. You’re probably thinking more clearly and feeling more creative, too. Bootingchemicals from your body protects your brain and mental functioning. Eating more organic foods,havinglessmeatanddairy,andformingalltheWeek2habitsarechangingyourhealthforthebetter.

InWeek3, I’mgoing tomakea realFoodBabe (orFoodGuy)outofyou.You’ve formedsomeamazing habits already; now you’re ready to graduate to what I call Food Babe Feats. These arelifestylehabitsthatwillcompleteyourtransformation.

Let’sgo!

Day15—KnowThyGMOs!

WHENIFOUNDOUTthatmorethan70percentofprocessedfoodscontainedeithercornorsoy,Icouldn’tbelieveit.Youdon’thavetobearocketscientisttounderstandthateatingtoomuchofonetypeoffood,totheexclusionofothers,isnotexactlyhealthy.

Thistrendinprocessedfoodsledmeintoadisturbingseriesofinvestigations.IbegantoreadaboutabiotechcompanynamedMonsanto,notorious fordevelopingAgentOrangeandothercontroversialchemicals.

In1996,MonsantoobtainedapatentforatypeofcornseedthatisinjectedwithgenesdrawnfrombacteriatocreateapesticidecalledBttoxinwithinthecorn.Wheninsectseatthiscorn,theirstomachsexplodeandtheydie.

WhenIfoundoutaboutthis,Iwashorrified.Whatwasthistypeofgeneticallymodifiedcorndoingtous?Wasittrulysafe?Hadanyonetestedthisnewtechnologyonhumansyet?

Thegovernmenthasallowedthe introductionofGMOsinto thefoodsupplywithoutanyrequiredsafetyassessments.AccordingtoConsumerReports, the“FDA,whichregulatesfoodsafety,doesnotrequireanysafetyassessmentof theGEcrops,but invitescompanies toprovidedata foravoluntarysafety review. This is in contrast to other major economies such as the European Union, Australia,Japan, and China, which all require that a premarket mandatory safety assessment of GE crops isconducted.”MonsantoandtheEnvironmentalProtectionAgency(EPA)bothsayGMOsaresafe.TheyswearthatBttoxinhurtsinsectsonlyandthatitisneutralizedinthehumandigestivesystem.

Researchhasprovedotherwise. Inone study,published in the journalReproductiveToxicology in2011,researchersatSherbrookeUniversityHospitalinQuebecfoundBttoxininthebloodofpregnantwomen,andtheirfetuses,aswellasinnonpregnantwomen.Anotherstudy,bytheUniversityofCaen,France,publishedin2013intheJournalofAppliedToxicology,foundthatBttoxinshowedtoxiceffectsonhumankidneycells.

Bottomline:ItlookslikeBttoxincanindeedbeabsorbedbyhumans,andthatitmaycauseserioussideeffects.

Today,let’sgetseriousaboutthiswholeGMOissue.LearntoidentifyGMOfoodsandgetthemoutofyourdietforgood.

OMG:WHATAREGMOs?

Ageneticallymodifiedorganism(GMO)isaplantorananimalthathashadDNAgenesfromanotherorganismartificiallyforcedintoitsownDNA.Theseforeigngenesareextractedfrombacteria,viruses,insects,andanimals.

This kind of genetic modification does not use traditional crossbreeding techniques likehybridization. Hybrids are developed in the field using natural, low-tech methods. Geneticallyengineeredcropsarecreated ina laboratoryusinghighlycomplex technology, suchasgenesplicing.Thesehigh-techgeneticallyengineeredcropscan includegenesfromseveralspecies—aphenomenonthatalmostneveroccursinnature.Thegoalofmixinggenesofdifferentspeciesistocreategreatercropyieldsand increasepest resistance.With littleunderstandingofhowthesealterationsmightadverselyaffectourhealthortheenvironment,theBigAgindustryhasplowedaheadquicklyinintroducingthesefoodstothepublic.Today,70percentofallprocessedfoodscontainatleastoneGMOingredient.

GMOsANDYOURHEALTH

Todate,therehavebeennolong-termindependentstudiesonthesafetyofGMOexposuretohumans.“Long-term” and “independent” are the operative words here.Most GMO safety research has beenfunded by the very biotech companies that create GMOs. Independently funded studies are nearlyimpossible to conduct because researchers can’t get their hands on proprietary GMO seeds, whichcompanies claim are patent-protected. Scientific reviews have compared funding sources to studyresults,andthey’vefoundthatwhenanindustryfundsitsownresearch,itissuretobepositive.

We’velearnedquiteabitfromthisresearch,however.StudiesinwhichanimalswerefedgeneticallymodifiedcornhaveshownthatGMOscauseaslewofliverdisorders(forexample,atrophiedliversandalteredlivercells)andseveralreproductiveproblems(infantmortality,alteredspermcells,infertility).

Clearly,weneedmorethoroughresearch.DuetothecarelessinjectionofGMOsintotheUSfoodsupply,therealtestisbeingconductedonthemillionsofAmericanswhoareconsumingGMOsonadaily basis. As put by Gary Hirshberg, chairman of Just Label It: “An unprecedented agriculturalexperimentisbeingconductedatAmerica’sdinnertables.”

AGMOBYANYOTHERNAME…

Youmay hear GMOs referred to as genetically modified organisms or genetically engineered (GE)foods,andthesetermsmeanessentiallythesamething.ThetechnologyusedtocreateGMOsmaybecalledbiotechnology,genetechnology,orrecombinantDNAtechnology.

Although we may not know enough about the long-term health effects of GMOs, we do knowsomething about the toxicity of pesticides sprayed onGMOcrops. For years,Monsanto has sold itsflagship product, a weed killer known as Roundup, to farmers and consumers around the world.Roundup isused toselectivelykillweedswhileallowinggeneticallymodifiedversionsofsugarcane,corn,soy,andwheatcropstothrive.

ThedominantingredientinRoundupisglyphosate,whichImentionedinChapter2.Glyphosateisonescarychemicalifitfindsitswayintothebody.AccordingtoanarticlepublishedintheMay2014issueofAlternativeTherapiesinHealthandMedicine,scientistshavelinkedexposuretoglyphosatetogastrointestinaldisorders,obesity,diabetes,heartdisease,depression,autism,infertility,andcancer.

Glyphosate is an endocrine disruptor. Endocrine disruptors mimic or block the action of naturalhormones andwreak havocwith the body’s endocrine system, a network of glands that includes thepituitary gland, adrenal glands, thyroid, thymus, pancreas, ovaries, and testes. These glands releasehormones into our bloodstream to regulate many of our body’smost important functions, includinggrowth and development, reproduction, maintenance of healthy weight, maintenance of mood, andorganperformance.Whenyou ingestchemicalendocrinedisruptors,youare inessencealteringyourbody’schemistry.

Oneofthemostdamagingeffectsofglyphosateisthatitstimulatesoverproductionofestrogen.Thisinturncanfuelthegrowthofestrogen-dependentbreastcancer—afactuncoveredbyagroundbreakingstudypublishedinthejournalFoodandChemicalToxicologyin2013.Theseresearchersfoundthattheriskofbreastcancerwasevengreaterinthoseexposedtoglyphosatewhosupplementedtheirdietwithsoybeans(alsoknowntostimulateestrogen).

Careless use of Roundup has caused a major health crisis in Argentina, where GMOs are bigbusiness. People in nearby farming communities have cancer rates up to four times higher than thenational average. Monsanto, the manufacturer, blames the way the pesticides are being used: “Ifpesticides are being misused in Argentina, then it is in everyone’s best interests—the public, thegovernment,farmers,industry,andMonsanto—thatthemisusebestopped.”

A2014studyledbyscientistsfromtheArcticUniversityofNorwaydetected“extremelevels”ofRoundupinGMOsoy.Thestudy,publishedinFoodChemistry,analyzedthirty-onedifferentsoybeanplantsgrownonIowafarmsandcomparedtheaccumulationofpesticidesandherbicidesonplants inthree categories: (1) genetically engineered “RoundupReady” soy, (2) conventionally produced (notGE)soy,and(3)soycultivatedusingorganicpractices.ThescientistsfoundhighlevelsofRoundupon70percentofgeneticallyengineeredsoyplants.

One of the problems contributing to these extreme levels is that superweeds that are resistant toRoundup have evolved. In response, farmers spray evenmoreRoundup on crops to try to kill thesedefiantweeds,andsomorechemicalsareinfiltratingourfoodsupply.SoeverytimeyoueatGMOsoy,you’reprobablytakingadoseofRoundupwithit.

Farmersareusingotherpoisons,too,suchas2,4-D,whichtheUSmilitaryusedinAgentOrangetodefoliatejunglesduringtheVietnamWar.DowChemicalCompanyhasjustreceivedUSDAapproval

fornew2,4-D-resistantGMOcornandsoybeanseeds,whichcompoundstheproblem.Farming communities are coming to grips with these devastating problems. Many farmers are

returning toplantingnon-GMOcrops,yet theyarecontinuing to spraywithhigher-riskherbicides tocombatthesuperweeds.Thismeansmorechemicalherbicideresiduesareendingupinthefoodyoueatandpoisoningourenvironment.

BigAgwantsus tobelieve that there isnodifferencebetweenGMOandconventionalcrops,butthat’sBS.JohnRoulac,cochairofGMOInsideandfounderandCEOofNutiva,said,“Oneway[some]pesticidemakers deceive regulators is by doing toxicity testswith just one ingredient found in theirtoxicconcoctions.YetinreallifeAmericansandpeopleacrosstheworldaresubjectedtohundredsofpesticides and synthetic chemicalswhich together increase the toxic loadby a factor of ten times ormore in one’s immune system.HowmuchRoundup do youwant in your drinkingwater or in yourblood?Orinexpectantmothers’breastmilk?Everytimeyoubuyfoodyouchoosetoanswerbothvitalquestions.”

THEHIDDENTRUTH

WhatwesorelyneedarelawsrequiringclearlabelingoffoodswithGMOingredients.Currently,sixty-fourcountriesregulatetheirGMOfood,buttheUnitedStatesdoesnot.Why?

Recent polling shows thatAmericans overwhelmingly support a labeling law,with upward of 90percentdemanding labels.Although twostateshaveenactedGMOlabeling laws, theyhavea triggerclausethatpreventsthemfromgoingintoeffectuntilfourneighboringstatesenactsimilarlaws.

GMOindustrylobbyistshavebeencaughtred-handedusingdeceptivescaretacticstopressurestatesintonotenactinglabelinglaws,callingsuchlawsunconstitutional.TheOrganicConsumersAssociationobtaineda leakeddocumentwrittenby theGroceryManufacturersAssociation(GMA) thatexplicitlythreatenstosuethefirststatethatenactsalabelinglaw.AndthisisexactlywhathappenedinVermont,afterthecitizenspassedaGMOlabelinglaw.BigFoodbackedbytheGMAiscurrentlysuingthestate.

Meanwhile, theWashington,DC, law firmEmord&Associateshas concluded that sucha law isconstitutional and is well within our rights. Labeling initiatives in California andWashington werenarrowlydefeated,afterthefoodindustryandbiotechcompanies(whichdevelopGMOsandpesticides)spent almost $70million on antilabeling propaganda. To add insult to injury, the GMA is currentlyattemptingtopushthroughabillthatwillpreventotherstatesfromenactingGMOlabelinglaws.ThisisclearlynotwhatAmericanswant.

FOODBABEALERT:CORPORATIONSINVESTMILLIONSTOSTOPGMOLABELING

Corporationshave thrown theirmonetaryweight around todefeatkeypiecesof legislation thatwouldmandate labelingofGMOfoods.CaliforniaProposition37,whichwouldhaverequiredpackagedgoodstobe“clearlyandconspicuously”labelediftheyweregenetically engineered or might have contained genetically engineered ingredients, was rejected in November 2012. A similarinitiativeinWashington,I-522,wasdefeatedinNovember2013,aswasColorado’sProposition105inNovember2014.

Manycompaniesyou’drecognizecontributedmegabuckstolobbyiststodefeatthesestatutes.Hereareafewexamples:

Nestléandaffiliatedcompanies:$2,989,806PepsiCo:$8,838,366Coca-Cola:$5,765,851GeneralMills:$3,614,571Kellogg:$1,862,750Kraft:$3,900,500Monsanto:$24,201,606

Talkaboutmillion-dollarinfluencepeddling!Forafulllistofcompaniesthathavecontributedagainstyourrighttoknow,seeAppendixC.

THEFOODBABEWAY

Untilsomeseriouslong-termresearchisconducted,IrecommendgoingasGMO-freeaspossible,andI’mheretoshowyouhow.

LOOKOUTFORHIGH-RISKINGREDIENTSANDFOODS

Aquickscanoftheingredientlabelwilltellyouifaproductcontainsanyhigh-riskingredients.GMOcropscurrentlybeingdevelopedare soy, corn, cotton, canola, sugarbeets, zucchini,yellow

squash,Hawaiianpapaya,andalfalfa.So,forinstance,lookforcornsyrup,soybeanoil,andcanolaoilonthelabel.

Becomefamiliarwithsomeofthenamesofingredientsandadditivesthatarenotsoobvious,suchasglucosederivedfromcorn.Hereisalistofcommoningredientstouseasareference.

FoodBabeAlert:ListofPossibleGMOIngredients

AspartameBakingpowderCanolaoilCaramelcolorCelluloseCitricacidCobalamin(vitaminB12)ColoroseCondensedmilkConfectioners’sugarCornflourCornmasaCornmealCornoilCornstarchCornsugarCottonseedoilCyclodextrinDextrinDextroseDiacetylDiglycerideEqualErythritolFoodstarchFructoseGlucoseGlutamateGlutamicacidGlyceridesGlycerinGlycerol

GlycerolmonooleateGlycineHemicelluloseHigh-fructosecornsyrupHydrogenatedstarchHydrolyzedvegetableproteinInositolInversesyrupInversolInvertsugarIsoflavonesLacticacidLecithinLeucineLysineMalitolMaltMaltextractMaltodextrinMaltoseMaltsyrupMannitolMethylcelluloseMilkpowderMilostarchModifiedfoodstarchModifiedstarchMono-anddiglyceridesMSGNutraSweetOleicacidPhenylalaninePhyticacidProteinisolateShoyuSorbitolSoyflourSoyisolatesSoylecithinSoymilkSoyoliSoyproteinSoyproteinisolateSoysauceStarch

StearicacidSugar(unlessspecifiedascanesugar)TamariTempehTeriyakimarinadeTexturedvegetableproteinThreonineTocopherols(vitaminE)TofuTrehaloseTriglycerideVegetablefatVegetableoilVitaminB12VitaminEWheyWheypowderXanthangum

BUYUSDA-CERTIFIEDORGANICFOOD

Any food presented as certified organic, with theUSDA organic label on it, is not allowed to haveGMOsinanyofitsingredients.SoavoidallnonorganicfoodsoranythingyoumightsuspecthasbeensprayedwithRoundup.Alwaysreadtheingredientlistsjusttobesure.

This means avoiding anything with added sugar, since a lot of sugar comes from Monsanto’sgeneticallymodified sugar beets.Also, steer clear of nonorganic flax, rice, andwheat.These have amoderateriskofbeingcontaminatedwithGMOsandheavilysprayedwithpesticides.

Becarefulwhenchoosinganimalfoods, too,sinceamajorityoflivestockintheUnitedStatesarefed Monsanto grain and/or are treated with the GMO bovine growth hormone rBGH—anotherMonsantoinvention.DoyoureallywanttodrinkMonsantoMilkoreatMonsantoButter?

PURCHASEFOODWITHTHENON-GMOPROJECTVERIFICATIONLABEL

The Non-GMO Project (www.nongmoproject.org) is the only organization offering independentverificationoftestingandGMOcontrolsforproductsintheUnitedStatesandCanada.Itsverificationlabelindicatesthattheproductundergoesongoingtestingofallat-riskingredientsandthemanufacturercomplies with rigorous traceability and segregation practices. The Non-GMO Project verification isauditedeveryyeartoensurecompliance.YoucandownloadtheNon-GMOShoppingGuideontoyoursmartphonetohelpyououtwhileshopping.

CHECKOUTFRUITANDVEGETABLELABELNUMBERS

Inthefreshproducesection,you’llnoticethateveryfruitandvegetablehasastickeronitwithaPLU(price lookup) number, designated by the Produce Marketing Association. Any five-digit numberbeginningwithan8isaGMO,butsuchlabelingisoptionalandnotinwideuse.NosurpriseasmostAmericanssaythattheywouldavoidGMOs.Ifyouseeafive-digitnumberbeginningwitha9,thefruitis organic and not GMO. Four-digit numbers indicate that the produce was conventionally grown,nonorganic,andpossiblyGMO.

EATLESSPROCESSEDFOODANDCOOKYOURMEALSFROMSCRATCH

Ifallyoudidwastostopeatingprocessedfood,you’dshieldyourselfautomaticallyfrommostGMOs.An overwhelming amount of processed food—70 percent—contains GMOs, so one of the biggestchangesyoucanmakeistoeliminatethesefoods.Ifyoudon’tenjoycooking,tryitoutjustoneortwonightsaweek.Beforeyouknowit,itwillbecomemoreofahabitandyou’llbegintoenjoyhomemademealsmorethananythingthatcomesoutofabox.

Also, commit to #GMOFreeFridays, onwhichyou encourageyour coworkers to bringnon-GMOfoodstowork.Thisactionwillhelpraiseawarenessoftheprobleminyourworkplace.Or,forfamily,friends,andotherswhodon’twork,askthemtobuynon-GMOfoodsandprepareanon-GMOmealonFridays.Usethehashtag#GMOFreeFridayonsocialmediatoshareyourfoodandspreadtheword.

Whenyougoouttoeat,askyourserverifthefoodisnon-GMO.Heorshemightnotknow,butatleastyou’llstarteducatingyourfavoriterestaurantsandtheirworkers.

SHOPLOCALLYATFARMERS’MARKETSANDCO-OPS

MostGMOsareproducedonlargeindustrialfarmsandshippedouttobigfoodmanufacturers.Whenyoubuyfromyourlocalsmallfarmers,you’relesslikelytocomeacrossGMOs.Seekoutopportunitiesto ask farmers about GMOs and whether or not they use them. Use the Local Harvest website atwww.localharvest.orgtofindlocalfarmers’markets,co-ops,andfamilyfarms,whicharegreatsourcesoforganicproduce,grass-fedbeef,freshherbs,andothernon-GMOgoodies.

STICKITTOMONSANTOWHEREITHURTS

Contact your mutual fund manager and make sure you aren’t blindly investing in Monsanto’sdestructive acts.Many Fidelity,Vanguard, and State Streetmutual funds own and control enormousvolumesofMonsantostock.Youmayevenwishtocontactthesecompaniesyourselfandtellthemwhyyou’re dumping their funds. Stock evaluations are a powerful leverage point for activism againstcorporations.

Onceyouputtheseactionsintoplay,you’llfindthatitisentirelypossibletoliveaGMO-freelife.Andthat’sahugefeatforaFoodBabe.

ASKYOURFAVORITEBRANDSTOGONON-GMO

Call,e-mail, tweet,orpostamessageonyourfavoritecompany’sFacebookpageandaskthemtogonon-GMO.SomeofthebiggestnewsinthefoodindustrylastyearwastheGeneralMillsconversionofCheeriostoanon-GMOcereal.ThisculturalmilestonesignalsnotonlytheswellingconsumerexodusfromindustrialGMOfoods,butalsotheriseintheuseofsocialmediabyconcernedcitizenstoeducatethepublicanddemandnon-GMOfoods.

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.Ipassedonfastfood.Igaveuprefinedsugar.IatelessmeatandIateitresponsibly.Iincreasedtherawplantfoodsinmydiet.Ichosethebestpossiblegrainsandcarbs.Ibalancedmyfats.Isupplementedwithatleastonesuperfood.IavoidedGMOfoodsasmuchaspossible.

Day16—DineOuttheFoodBabeWay

IMETMYHUSBANDatworkonaWednesdayandbyFriday,hewasalreadyaskingmeout.Itwasloveatfirstsight.OurfirstdatewasattheCheesecakeFactory.

At the time, the Cheesecake Factory had just opened at the mall. It was the new hot spot inCharlotte,andpeoplewereflockingtoit.Afterwaitingmorethananhourtogetaseat,weheadedtoourtable.Theserverploppeddownaloafofdelectablehotpumpernickelbread.Idovein, thinkingIwaseatingnutritiouswholegrain.ItwouldnotbeuntilmuchlaterduringmyworkastheFoodBabethat I learned that these delicious-looking dark restaurant breads were made with one of the sameingredientsasyogamats,usedasadoughconditioner,aswellasothernasty,suspectchemicals.

Whenyoudineoutathugefranchisessuchas theCheesecakeFactory,youneedtoknowthat thefoodisnotreallyfresh;itistruckedinfrombigfoodsuppliers,whereevenvegetablesarepreshredded,losingvitalnutritionintheprocess.Theymayalsohaveundergoneaprocesscalledcrisping,inwhichthey’re washed with sodium hypochlorite phosphate to release dirt and residues; this substance iscommonly used as a disinfectant or bleach and is considered a pesticide. As for something likeParmesancheese, it’s shreddedwithwoodpulp,akacellulose, thrown in.Mostof the food is treatedwith preservatives such as sodiumbenzoate to help it hold up during the trip from its source to therestaurant.Onceat these typesofchain restaurants, the food iscooked,microwaved,or rewarmed inwaysthatcausechemicalstoleachintoit.Anditmaynotbecookedrightaway;restaurantstypicallyslap stickers on plastic bags of food that show their “cook by” date. All of this is done so that thefranchisesavesmoneyandmakesbigprofits.

Even seasonings come premade. Iwas at aThai restaurant recently and about to order red curryvegetables.IaskedtheserverifthedishcontainedMSG.HeexplainedthatalthoughtherestaurantdoesnotaddMSG,thecurryseasoningitusescontainstheingredient.It’ssodifficulttoavoidthesethings,yetitisveryimportantthatwedo.

BIGCHAINS,BIGFOODPOLLUTION

Someofthemostpopularchainrestaurantsinthecountryareservingupunbelievableconcoctionsofchemicals(seemyalertbelow),andforthisreason,Iavoiddiningattheseestablishments.You’vegottobeinformedaboutwhatyou’rebeingservedattheseplaces.

Ifyouwanta real insider’s lookathow thebig restaurant chainsoperate in this regard, readTheAmericanWayofEating:UndercoveratWalmart,Applebee’s,FarmFields,and theDinnerTablebyjournalist Tracie McMillan. McMillan goes undercover as a California farm worker, as a Walmartproduce handler, and later as a kitchen assistant in an Applebee’s in Brooklyn, New York. AtApplebee’s,shechronicleshowthefoodisfrozenorprepackaged,andreportsthateverythingonyourplateisportionedfromplasticbagsthatthe“cooks”inthebackdonothingmoretothanmicrowavingorboilingthem,thenassemblingthefoodtomakeitlookappetizing.

FOODBABEALERT:APLATEOFCHEMICALSCOMINGRIGHTUP

Eatatanyof themajor restaurantchainsatyourownnutritional risk.Here’sa lookatwhatyoumightbeeating ifyouorder thefollowingpopulardishes.

Applebee’s—Samplingofmenuitemsexposesyoutoatleast10oftheSickening15ingredients

SpinachArtichokeDip:Skimmilk,spinach,soybeanoil,artichokehearts,water,salt,citricacid,dehydratedonion,modifiedcornstarch, bleachedwheat flour, Romano cheese (cow’smilk), pasteurizedmilk, cheese culture, salt, enzymes, dehydrated garlic,seasoning,xanthangum,maltodextrin,flavor,enzymemodifiedbutterfat.

LemonParmesan Shrimp (WeightWatchers endorsedmenu item): Blackened shrimp sautéedwith tomatoes, onions and basil.ServedovercreamyricewithadecadentlemonandParmesancreamsauce.

LemonParmesanCreamSauce (aka “Homestyle Sauce”):Water, cream, chicken broth, seasoning, corn starch, xanthan gum,natural flavors, spices, parmesan cheese, pasteurized part skim milk, cheese culture, salt, enzymes, butter roux, onions, roastedchickenbase (chickenmeat, chicken juices, salt,autolyzedyeastextract, flavors, sugar, potato flour), chicken base (chickenmeatincludingchickenjuices,salt,hydrolyzedsoyandcornprotein).

WeightWatchersnonstickspray:Canolaoil,soylecithin.

Blackenedseasoning(usedon41/50shrimp):BlackenedSeasoning:spices,salt,chilipeppers,dehydratedonion,dehydratedgarlic,dextrose,soybeanoil.

Creamyrice:Whiterice.

CheesecakeFactory—Samplingofmenuitemsexposesyoutoatleast12oftheSickening15ingredients

Wheatbread(complimentarybread):Enrichedwheatflour (niacin,reducediron, thiaminemononitrate,riboflavin,folicacid),malted barley flour, water,whole wheat flour, rolled oats, rye meal, yeast, brown sugar, sugar, high-fructose corn syrup,molasses,wheatbran,wheatgluten,vegetableoilshortening(partiallyhydrogenatedsoybeanoil,cottonseedoiland/orcanolaoil), salt, caramel color, diglycerides, diacetyl tartaric acid esters of mono- and diglycerides, sorbic acid, enzymes,azodicarbonamide,L-cysteine,guargum,cornsyrup,wheat.

HerbCrustedSalmonSalad:Salmon:Salmon,yellowmustard,sage,parsley,rosemary,thyme,greenonion(cookedincanola/oliveoilblend).Salad:Babylettucemix,cucumber,redonion,asparagus,Romatomato,endive,lemonslices.

Balsamicvinaigrette:Balsamicvinegar,redwinevinegar,Dijonmustard,soysauce,garlic,shallots,sugar,salt,pepper,canola oil,canolaoilblend(extravirginoliveoil/canolaoil).

UltimateRedVelvetCheesecake:Creamcheese(pasteurizedculturedmilk,salt,stabilizers[xanthan,carobbean,andguargums]),butter (pasteurized culturedmilk, salt, stabilizers [xanthan, carob bean, and guar gums]), sugar, powdered sugar, corn oil (fullyrefinedanddewaxedcornoil),wholeegg,sourcream,modifiedcornstarch,sodiumtripolyphosphate,guargum,calciumsulfate,locustbeangum,buttermilk,whitechocolate(sugar,cocoabutter,wholemilkpowder,skimmilk,wheypowder,lactose,soylecithin,naturalvanilla),water,invertsugar,redcolor(maltodextrin,xanthangum,guargum,FD&Cred40),darkchocolatepowder(100%cocoa beans processed with alkali), baking soda, mascarpone cheese (pasteurized milk, cream, citric acid), salt, vinegar, bakingpowder,vanillaextract,artificialvanillaflavor.

Crust:Flour(enrichedbleachedwheatflour,maltedbarleyflour,niacin,iron,thiaminemononitrate,riboflavin,folicacid).

Chili’s—Samplingofmenuitemsexposesyoutoatleast12oftheSickening15ingredients

MemphisRibs: (100%pork ribs, and rib spicemade of salt, dehydrated garlic,brown sugar, spices,yeast extract, dehydratedonion,sugar, citric acid, corn starch,natural flavor,disodium inosinate,disodiumguanylate,withnotmore than2%silicondioxide added as an anticaking agent),MemphisDryRub (brown sugar, spices, paprika, garlic powder, salt, onion powder, andsilicondioxide[anticakingagent],saladoil(soybeanoilwithcitricacidaddedasapreservative),classicBBQsauce(high-fructosecornsyrup, tomatopaste, distilledvinegar,water,cornsyrup,molasses, salt, redwinevinegar, contains less than2%of spices,modifiedfoodstarch,sugar,potassiumsorbateandsodiumbenzoateaspreservatives,onion,paprika,garlic,turmeric,caramelcolor).

OriginalRibs:(100%porkribs,andrubspice(salt,dehydratedgarlic,brownsugar,spices,yeastextract,dehydratedonion,sugar,citricacid,cornstarch,naturalflavor,disodiuminosinate,disodiumguanylate,withnotmorethan2%silicondioxideaddedasananticakingagent),classicBBQsauce(high-fructosecornsyrup,tomatopaste,distilledvinegar,water,cornsyrup,molasses,salt,redwine vinegar, contains less than 2% of: spices, modified food starch, sugar, potassium sorbate and sodium benzoate aspreservatives,onion,paprika,garlic,turmeric,caramelcolor).

Bonelesswings:Chili’s boneless buffalo wings:Enriched wheat flour, spices, dried garlic, dried onions, dried egg whites, breadcrumbs,enrichedwheatflour,wheatgluten,soyflour,soybeanoil,spiceextract,yeast,cornsyrup,salt,yellowcornflour.(Wingsare fried in vegetable oil shortening). Buffalo wing sauce: Cayenne pepper, vinegar, salt, water, vegetable oil, garlic, dextrose,molasses,cornsyrup,xanthangum,caramelcolor,spices,modifiedfoodstarch,sugar,tamarind,naturalandartificialfavor.BlueCheesedressing:Soybeanoil,water,bluecheese(pasteurizedmilkcheeseculture,salt,enzymes),redwinevinegar,eggyolk,sugar,salt,spice,garlic,potassiumsorbate,buttermilksolids,naturalflavors.BBQSauce:High-fructosecornsyrup,cornsyrup,tomatopaste, distilled vinegar,water,molasses, salt, redwine vinegar, onion, paprika, garlic, turmeric, sugar, potassium sorbate, sodiumbenzoate.

OliveGarden—Samplingofmenuitemsexposesyoutoatleast12oftheSickening15ingredients

Olive Garden salad dressing: Water, soybean oil, distilled vinegar, high-fructose corn syrup, salt, egg, Romano cheese,dehydratedgarlic,sugar,spices,xanthangum,dextrose,calciumdisodiumEDTA,annattocolor,naturalflavors.

Olive Garden breadsticks: Enriched flour, wheat flour, malted barley flour, reduced iron, riboflavin, folic acid, water, high-fructosecornsyrup,salt,yeast,soybeanoil,sodiumstearoyllactylate,calciumstearoyllactylate,monoglycerides,diglycerides,distilledmonoglycerides,calciumperoxide,enzymes,ascorbicacid,calciumsulfate,calciumpropionate.

OliveGardenbreadstickstopping(varies):

Butter:Margarine (liquid unhydrogenated soybean oil, water, salt, vegetablemonodiglycerides, sodium, sodium benzoate,canolaoil,citricacid).

Butter:Hydrogenated soybean oil,water, salt, vinegar, sodiumbenzoate, citric acid, natural and artificial flavor, calciumEDTA,betacarotene,vitaminApalmitate.

Garlicsalt:Garlicpowder,granulatedsalt.

Olive Garden marinara: Ground peeled tomatoes, tomato puree, salt, food starch, modified citric acid, mushroom base(mushrooms,water,salt,cornmaltodextrin,unsaltedbutter,sugar,hydrolyzedsoyandcornprotein,yeastextract,hydrolyzedwheatgluten,onionpowder,cornoil,hydrogenatedsoyoil,lacticacid,calciumlactate),onions,marinarabaseconcentrate(onions,yeastextract,salt,soyoil,hydrolyzedsoyandcornprotein,water,butter,garlic,dehydratedonion,disodiuminosinate,disodiumguanylate,mushroomjuice,onionpowder,xanthangum).

Alfredo sauce: Heavy cream, butter, parmesan, salt, pepper, garlic, milk, base (wheat, nonfat milk solids, parsley, hydrogenatedsoybeanandcottonseedoils,salt,sugar,cornstarch,onionpowder,parmesancheese,Swisscheese,buttermilksolids,bluecheese,creamedbutterfat,spice).

Meatballs:Beef,water,eggwhites,texturedsoyproteinconcentrate,Romanocheese,sheep’smilk,breadcrumbs(enrichedflour,wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid, corn syrup, sugar, vegetable shortening[hydrogenated soybean oil, hydrogenated cottonseed oil], salt, yeast, whey, soy flour, dough conditioner [sodium stearoyllactylate],calciumpropionate),dehydratedonions,soyproteinconcentrate,salt,spices,sodiumphosphate,garlicpowder,parsley.

OliveGardenPastaFagioli:Beef,yellowonions,carrots,celery,oregano,pepper,cayennepepper,hotwater,beefbase(beef,water,beefstock,salt,corn,soy,wheatprotein,canolaoil,hydrolyzedcorngluten,onionpowder,caramelcolor,dextrose, lactic acid),kidneybeans.Pastaforthesoupismadeintherestaurantwithflour,eggs,andsugar.

Nonetheless,Ilovetoeatoutandwillcontinuetodoso.I’msimplycarefulabouttheselectionsImake.

So,eatingoutandeatinghealthy:animpossibleorder?Notifyourememberwho’sincharge:you.Takecontroltoday,usingthesestrategies.

THEFOODBABEWAY

Inaperfectworld,wewouldallknowexactlywhatwewereeatingwhilediningout.Whileatpresentthisisnearlyimpossible,therearethingsyoucandotomakesureyougetthehealthiestchoices.Herearemygeneraltips:

MAKEDININGOUTASPECIALOCCASION

Yourmealwillbememorableandyou’llsavemoneybyavoidingfoodthatisn’tgoodforyou.

EATHALFOFAGRAPEFRUIT

Unlessyou’retakingcertainmedicationsthatcanbecompromisedbygrapefruit,eatingthisfruitbeforeamealcanbringsomesurprisingbenefits.In2006,theJournalofMedicinalFoodreportedthathalfofa fresh grapefruit eaten before meals triggered significant weight loss in overweight people. Thegrapefruitbluntedariseininsulintwohoursafterthemeal,andthismayhaveaccountedfortheweightloss,sincespikesininsulincanbefat-forming.

SUPPRESSYOURAPPETITEWITHWATER

Drinkalargeglassofwaterabouttwentyminutesbeforegoingouttoeat.Thiswillcurbyourappetiteandkeepyoufromoverindulging.

ORDERASALADASYOURFIRSTCOURSEWITHDRESSINGAND/ORCHEESEONTHESIDE

Thiswillhelpalkalinizethebodyandgetyourdigestiveenzymesworking.Ifthemenudoesn’tindicatewhatkindoflettuceisused,ask,andthenrequestthatyoursaladbemadeofmixedgreens,arugula,orromaine,noticeberg.Simplydipyourforkinthedressingandspearpiecesofsaladbeforeeachbite;you’llminimizethefatandcaloriesthiswaybutstillgettheflavorofthedressing.

QUIZYOURSERVER

Servers haveprobably seenor sampled all the dishes and can tell you if your fish or other entrée isswimminginoilorcoveredincreamsauce.

COMMUNICATEYOURALLERGIESORFOODSENSITIVITIES

Don’tbeshyabouttellingyourserverthatyoudon’twanttoeatbutter,dairy,soy,corn,orotherfoods.Butter really isn’t bad for you if it’s organic, but restaurants can go overboard and drown dishes inbutter. Soy and corn oils are the cheapest oils available, so many restaurants use them, but as I’vediscussed,theywilldumpanoverdoseofomega-6fattyacidsintoyourbody.They’realsoprobablynotorganicandhavebeengeneticallymodified.Askthechefifheorshecanuseoliveoilinsteadinyourdish.

CHECKTHESOUP

Beforeyouordersoupatarestaurant,askifit’shomemadeorifitcontainsadditives.Onecold,rainydaylastyear,Iwashungryforsoup.IliverightacrossthestreetfromagourmetfoodshopcalledDean&Delucathatservesdelicious-lookingsoups.Therestaurantwascallingmyname.InIwent.Iaskedforalistofthesoups’ingredients,andIwasshocked!TheshoporderstheirsoupspremadefromSysco,ahugemanufacturerofprocessedfoods.Thesesoupscontainalotofsoyoil,andthehiddenversionoftheobesogenMSG.

ORDERORGANICPROTEINS

Don’torderthemeatunlessyouknowit’sorganicandgrass-fed.Nosuchchoices?Fishisyournext-best bet, as long as it’s not farmed salmon. This type of salmon is often fed a mixture of highlycontaminated fishmeal and fish oilmixedwith corn and soy products because these substances arecheapandhelpfattenupthefish.AsImentioned,salmonisfedsupplements tomakethefleshmorepink.Farmedsalmonisloadedwithantibiotics,pesticides,andothertoxicchemicals.

If there are no goodmeat or fish choices on themenu, try a bean and/or veggie dish instead. Ifavailable,goatcheeseornutscanbeaddedtoyoursaladasprotein.Avocadoisaniceadditionaswell;it’sfillingandfullofgoodfats.

MIXANDMATCH

Don’tseeanythingyoulikeonthemenu?Checkoutthespecificsforeachdishandaskthewaitertocreate a custom plate. Once I was stuck in an airport with one food option—Ruby Tuesday. Therestauranthadfreshguacamole,servedwithchips,andaplatteronthemenuincludedfish.Iaskedthemkindlytomakemeaplateoffishandalargescoopofthatguac.Itwasdeliciousandsatisfying,andImadeithomewithoutbitingoffthearmofthepassengerseatednexttome.

ORDEROFF(NOTFROM)THEMENU

Ask the chef to create something for you. This request can be made easily at a fancier or moreestablished restaurantwhere chefs arehighly skilled andcan experiment foryou. I rememberonce Iattendedaworkdinneratafancysteakhouseinsideacasino.BecauseIrarelyeatsteakandnothingelsereallyappealedtome,Iaskedthecheftocreateavegetableplate.Hegotreallycreativewithveggiesandwholegrains,tossedwithalittleoliveoil.Thedishwassofabulousthatoneofmybosseslookedoverandsaid,“Wow—IwishIhadorderedthat.”

BUILDARELATIONSHIPWITHAFAVORITERESTAURANT

WhenI’mtoobusytocookbutstillwanttoeathealthy,Iheadtomyfavoritestandby.I’vegottentoknow the staff, and they make everything perfect for me every time. For example, the sushi chefpreparesaspecialrollwithallveggiesandnowhitericeorfattysauces.HecallsittheFoodBabeRoll.HealsoknowsthatIlikemyponzusauceonthesideofmysashimi,notpouredontop.Ialwaysstartwithabigbowlofromainewithextracucumbersandthegingerdressingontheside,andtheyservegreathotgreentea.Mymealstherearefail-proof,andIneverhavetostressaboutwhatI’meating.

EATETHNIC

Ethnicdiningiswildlypopular,butbevigilantabout:MSG. This ingredient, commonly found in Chinese, Thai, Malaysian, and processed foods, is a

flavorenhancerthatisrecognizedasasafeadditivebytheFDA.Butthepeskyingredientisknowntocause numerous adverse symptoms, including obesity, headaches, facial pressure, chest pain, nausea,andmore.Evenifyouaren’tsensitivetothisadditive,itisusedtomakefoodmoretastyandaddictive,whichisn’tagoodthingsinceportionsizesinalotoftheserestaurantsareenormous.

Sauces:Ethnicdishesusuallycomewithseriouslytastysauces.Althoughthey’renotadditivesperse,it’sdifficulttoknowwhat’sinthem.Sauceissomethingyoumaywanttoskipunlessyou’refamiliarwiththeingredients.

Herearemytipsforwise,healthydiningatvarioustypesofethnicrestaurants.

TipsforEatingChineseFoodAvoidtofuunlessit’sorganic.Optforsteamedvegetablesandriceinsteadofstir-frydishes,whichcoulduseoilscontainingGMOs.Ifyoumusthavestir-fry,askiftheycanmakeitwithcoconutoil.Ifnot,rice-bran,sunflower,orsesameoilcanbeused(100percentwithnoothervegetableoilsadded).

Makesuremeatisorganic,andifnot,choosevegetariandishes,aslongastheyaren’tdrowninginsauce.AvoiddisheswithGMOcropssuchascorn,soy,canola,sugarbeets,cotton,zucchini,squash,andpapaya.MakesurefoodisMSG-free.

TipsforEatingThaiFoodInsteadofoptingforpadthai,whichiscookedwithvegetableoil,chooseavegetabledishwithoutsauceorwithasauceyoucanhaveontheside,soyoucancontroltheamountyouconsume.Thefewertoxins,thebetter!Youcanalsoaskforyourdishtobesteamedratherthanstir-fried,whichisalwaysahealthieroption.

Makesuremeatandtofuareorganic.

TipsforEatingMexicanFoodStayawayfromGMO-ladencornchips;consideraskingforveggiestodipinsalsaorguacamole.Optforvegetarianandbeandishesunlessorganicmeatandcheeseoptionsareavailable.Atacosaladwithvegetables,avocado,andsalsaisyourbestbet.

TipsforEatingIndianFoodOptforvegetabledisheswithoutsauceunlessthemeatanddairyareorganic.AfewgreatchoicesatanIndianrestaurant:Daal:Aprotein-richdishmadeoflentils,peas,orbeansthatistypicallyeatenwithriceandvegetables.Channamasala:ChickpeascookedinanexoticblendofnorthIndianspices.Navratankorma:Mixedvegetablescookedinagravymadefromcashewnuts.Mushroommutter:Freshslicedmushroomscookedwithgreenpeas,tomatoes,andspices.Wholewheatparathaorchapati:Handmadeflatbread.Somerestaurantswillgladlymaketheswitchtowholegrainifyouask.

TipsforEatingJapaneseFoodOrder only organic edamame.Nonorganic varieties are full of pesticides and have been geneticallymodified. Forget fish roe (tobiko).Thesetinylittlefisheggsarecultivatedandthendyedbeautifulcolorstoseemmoreappealing.Look,butdon’ttouch!

Eliminateimitationcrab.Thisisthetypical“fish”foundintheCaliforniarollandmanyotherrolls.Astickofprocessedcrap,itisreallycomposedofmincedfishleftoverinsomefactorysomewhere,combinedwitheggwhites,gluten,artificialcolors,sorbitol,andabunchofotheringredientslikehydrolyzedsoyproteinanddisodiuminosinate—formsofMSG.

Freak out about farmed salmon. Iwould say themajority of sushi restaurants serve farmed salmon. This stuff is dreadful, filledwithchemicalpesticides.Farmedsalmonalsohasaboutfiftymorecaloriesperthree-ounceservingthanwildsalmondoesandhalfasmuchomega-3fattyacid.Chooseothertypesoffish—andmakesurethey’rewild-caught.

Limityourdip.Onetablespoonofsoysaucehasroughly500milligramsofsodium.Giventhatyoumighteatuptothreetablespoonsofsoysauce,thisisaridiculousamountofsodiumtobeconsumingatonemeal.Wonderwhyyourskinispuffyoryourstomachbloatedafteramealofsushi?Ipersonallydon’tevenusesoysauceanymore;Iaskthechefforponzusauceinstead.It’salittlesweeterthansoysaucebecauseitcontainssomemirin(Japanesecookingwine)buthaslesssodiumoverall.

Certainfoodsdon’tbelonginJapanesecuisine,suchascreamcheeseormayo(oftenfoundinspicytuna).ThesefoodsprobablycontainnonorganicdairyandotheringredientsnotfoundinthetypicalJapanesediet.

What’supwiththefakewasabi?RealJapanesehorseradishisamazingforyou.Itcanhelpdetoxifyyourbodyandpreventmanyformsofcancer.Itisalsoantimicrobialandhelpsprotectyoufrombacteriathatmightbepresentinrawfish.Butmostsushirestaurantsareusingacheapalternativetheycangetintheformofpowder.Thispowdercontainsharmfuladditiveslikeartificialfoodcoloring(yellowandbluemakegreen!).High-qualityrestaurantswillhavetherealdeal,butyouhavetoaskforit.

Recognizeyourrice.Sushiriceistypicallyshort-grainricethatispolishedwhite,cooked,andthenmixedwithricewinevinegar.Whenyouaddvinegartorice,youdecreaseitsglycemicindex,orGI.GIisameasurementofhowquicklyafoodisconvertedtosugarinyourbody.ByloweringtheGIofrice,vinegarpreventstherapidsurgeinbloodsugaryouwouldnormallygetifyouatericealone.Aha!ThisishowtheJapanesegetawaywitheatingwhitericewithoutworryingaboutbloodsugarspikes,butdoesthatmeanyougocrazywiththerice?No.BecauseIprefertoconsumemylower-qualitycarbsasdessert,Iordermyvegetablerollsansriceandaddasparagus.Brownorblackricearebetteroptionstoo.

Don’t be tempted by tempura. Think twice about ordering any roll or othermenu item that is fried or has theword “tempura” in itsdescription.Whatkindofoilaretheyusingtofry?Dotheyfryitintransfat?Optforsashimi,whichissimplyrawfishservedonaplatterwithslicedpickledginger.

Donotorder theseaweedsalad,unlessyouknow itdoesn’tcontain foodcoloring.Artificial foodcoloring iswhatgives thesalad thatbrightgreencolor.Yellow#5cancausesevereallergicreactions,andBlue#1hascausedbraincancerinlabanimals.

TipsforEatingFrenchFoodBefore ordering a cheese plate, ask if the cheese is imported from France. A cheese from Francemeans you are safe from rBGH—geneticallyengineeredgrowthhormone—andgeneticallymodifiedingredients,asFrancehasbannedGMOsaltogether.

Agoatcheesesaladisagoodoption.SoaretunaNiçoisesaladsorvegetablecrepes.Useyourjudgmentwhenitcomestochoosingmeat.Askhowtherestaurantsourcestheirmeat.Ifitisorganic,youshouldfeelateasewhenorderingmeatdishes.

TipsforEatingVietnameseFoodOrdervegetarianpho,andmakesuretoaskforavegetarianbroth.Phousuallycomeswithbeeforchickenbroth.Makesuretherestaurantdoesn’tuseMSG.

Orderavegetablecurrywithsteamedrice.Orderawoodensteamerbasketwithveggiessuchasbroccoli,cauliflower,carrots,Napacabbage,snowpeas,asparagus,andbeansprouts,

amongothers,withsteamedrice.

TipsforEatingEthiopianFoodYoushouldbefineorderingalmostanythingatanEthiopianrestaurant.Thiscuisineisoneofthehealthiestethnicoptionsbecausedishescontainalotoflentilsandvegetables.Besuretoaskabouttheoilsusedinthepreparationofeachdish.

TipsforEatingItalianFoodAsk for plain pasta drizzledwith olive oil, salt, and pepper and toppedwith steamed vegetables.Other good choices include buffalomozzarellasalad,fish,andsteamedvegetables.IftheParmesanisimportedfromItaly,itwon’tcontaingrowthhormone,becauseitisillegaltotreatcowswithhormonesinItaly.

TipsforEatingPizzaIfyourpizzarestaurantdoesnotofferorganiccheese,askforacheese-freepizzaloadedwithvegetables.Mostpizzaplaceshaveasaladoption;chooseagardensaladwithoutmeatorcheese.

EATINGAWAYFROMHOME:DINNERPARTIESANDHOLIDAYGATHERINGS

Ihavetobehonest:Duringtheholidays,it’shardformenottogiveintonostalgiccravingsandindulgeinfoodsItypicallyavoidtherestoftheyear.It’stheholidays,forgoodness’sake,andIwanttocelebratelikeeveryoneelse.

ButeveryJanuary,I’dfindmyskinnyjeanstighterandmywaistlinegenerallyuncomfortablewhenIsatdown.Andlet’snoteventalkabouthowIfeltmentally—tiredallthetimeandnotself-confidentatall.Ihatethosefeelings!

After I started learning aboutwhatwas really inmy food, Imade a conscious decision to avoideatingprocessedfoodregardlessthetimeofyearbecauseIknewthetoxicchemicalswereresponsibleformakingmegainweight.If therewassomethingIreallywantedtoeat thatIknewwasfilledwithadditives,artificialingredients,orotherquestionablesubstances,IwouldmakeitathomewithmyownorganicingredientssoIcouldindulge.

Because we live in an overly processed world, it’s important to learn how to navigate holidayparties, whether during a conventional family meal or at the annual cocktail party your neighborgenerouslyhosts.Whatevertheoccasion,here’swhattodo:

1.Eatbeforeyouarrive.Beforeyougettotheparty,haveagoodorganicmealathome.Fillupononeofmygreensmoothiesordigintoasaladloadedwithlotsofveggiessothatyoudon’tarriveatthepartyfeelingravenous.

2.Don’tsampleeverything.Justbecauseit’stheredoesn’tmeanyouhavetoeatit.Whenchoosingwhattoputonyourplate,sticktofamiliarfoodsandavoidfoodsyounormallywouldn’teatoutsideofaholidayparty.Loadupyourplatewithplant foods, andkeep it simple.Sampling the entirebuffet isdangerous. According to Susan Roberts, professor of nutrition and psychiatry at Tufts University,studies have shown that “the higher the variety of items you are confronted with, the more peopleconsumewithoutevenrealizingit.”

3.Watchoutfornuts.Iusedtothinkgrabbingahandfulofnutswasagoodideaatparties,untilIlearned that most party nut mixes are doused with GMO oils,MSG, and other nasty additives. Nothanks!

4. Bring your own dish. There’s a rule in etiquette that says “never show up at a party empty-handed.”Usethisruletoyouradvantageandbringalongyourfavoritehealthydish.Thatway,youhavetheoptionofeatingatleastonehealthyitemwhileyou’reattheparty.You’llalsohavetheopportunitytoshareahealthydishwithfriendsandfamilyandteachthemthatgoodfoodcanbegoodforyou.

5.Socializemoreandsnackless.Tokeepyourmindoffallthedangerousgoodiesandtemptations,move away from thebuffet table and socialize elsewhere.Keepingyourmind focusedon somethingotherthanfoodwillhelppreventyoufromoverindulging.Ilovespendingpartiessocializingratherthaneating.IfI’mstillhungryafterward,IknowIcanalwaysgetacleanmealatmygo-torestaurantorathomelater.Besides,sometimesit’sfuntograbagroupofpeopleforalate-nightmealorafter-party.

6.Keeptrackofyourdrinks.Remember,yourliverisyourmainfat-burningorgan.Ifyou’retryingtoloseweightorevenmaintainyouridealweight,alcoholisoneofyourworstenemies—soslowdownandkeepyouralcohol intakeon the lowend,especially ifyouhavemultiplegatheringsperweek.Asparklingwaterwithlimelookslikeavodkatonic.Noonewillknowyouchoosenottodrinkalcohol.Personally, I love tobringwine to aparty so I know Ihaveorganic redwine available todrink and

share.AsImentionedearlier,Idon’tmindtheoccasionaltequilaontherockswithlime;it’soneofthecleanestliquors.

7.Whenallelsefails,eatwhenyougethome.Ipromiseyouwon’tstarvetodeathwaitingacoupleof hours to eat.And if you have special needs (say, you are diabetic or hypoglycemic), you alreadyknowwhatyouneedtodotomakesureyoustaysteady.Simplynoteatinghasbeenmysavinggraceinmanysituations—notjustatparties,butinairports,too.Lateron,Ialwaysthankmyselfforputtingmyhealthfirst.

8.Leadbyexample.Mostimportant,whileattendingaparty,goinwiththeunderstandingthatnotall of the guests will share your sentiments regarding your real-food lifestyle. Friends and familymemberswho follow a conventional dietmay not understandwhy youmake the choices you do. Ifyou’requestionedaboutyourdiet,trytogiveyourfriendsandfamilyanhonestandinformativeansweraboutyourdecisionswithoutberatingthemabouttheirowndecisions.

AsMahatmaGandhisaid:“Bethechangeyouwishtoseeintheworld.”

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.Ipassedonfastfood.Igaveuprefinedsugar.IatelessmeatandIateitresponsibly.Iincreasedtherawplantfoodsinmydiet.Ichosethebestpossiblegrainsandcarbs.Ibalancedmyfats.Isupplementedwithatleastonesuperfood.IavoidedGMOfoodsasmuchaspossible.Ifdiningout,Imadehealthy,organicchoices.

Day17—DoaKitchenCleanout

HERE’SAHABITTHATwillturnyouintoaFoodBabe(orGuy)innotimeatall:regularkitchencleanouts.Idon’tmeanasimplecleaningwhereyouthrowoutafewitems.Imeanthekindwhereit’smorelikesurgery.You’regoingtosurgicallyremovesomeofthejunkthathasfossilizeddeepinthebackofyourpantry, refrigerator, and freezer. And as with surgery, you don’t just rush into this. You have to bemethodical.

Honestly,beforeIdevelopedthishabit,Iwasn’treallysurewhatIwouldfindinmykitchen.Therehavebeenenoughlayersinmypantryandrefrigeratorthatgeologistswouldhaveafieldday.I’vefoundanominouscollectionofchemical-filledjunk,stuffthatlastssolongthatevenbugsdon’teatit;aboxofbakingpowderwithaddedaluminumdatingbacktotheBushyears;andanartprojectmadeoutofjellybeans,relicsofmycandy-eatingdays.

EvenafterIstartedeatingorganicfoods,therewasstillalonecontainerofCriscoperchedonashelfnear my stove. My friends were aghast: “What are you doing with that evil fat?” they asked.Fortunately, it hadnot beenopened.Anyunopened foodstuff likemy errantCrisco container canbereturnedto thesupermarket,dependingonthepurchasedateandwhetheryouhavethereceipt. Iwasable to return the Crisco, but not before explaining to the store manager why. If more peopleadmonishedtheirgrocerystoresforcarryingpoisons,there’dbelessofthisstuffontheirshelves.Somegrocerystorescarryorganicproductsyoumightneverhaveseenwhereyou live.Costco inNorthernCaliforniaconvincedFrito-Laytogoorganicandoffertheircustomersorganic“Ruffles,”andevenoffera“Doritos”withoutMSG.Grocerystoresareourfriends—ifwecommunicateourneedstothem,theywillstarttolistentousandaskmanufacturerstodevelopsaferandhealthierproducts.ThisisexactlywhyWalmartisgoingtostartofferingawidearrayoforganicproductsundertheWildOatsbrand.

Ifyou’relookingtochangeyourdietforgood,thisisagreathabittodevelop.Here’showIdidit.

THEFOODBABEWAY

CLEAROUT

Takeeverythingoutofyourpantryandrefrigerator,shelfbyshelf.Clearingtheshelvesistheonlywayyou can inventorywhat you have on hand—andwhat youwant to toss.Then sort through the toxicdebrisbycheckingtheingredientlistandcross-referencingitwiththeSickening15here.Tossoutitemsthatarefullofchemicaladditives.Again,iftheyhavea“satisfactionguarantee”onthem,youmightbeabletogetafullrefundorstorecredit.It’sworthaskingyourlocalgrocerystoreaboutthis—especiallyifyouarefindingalotoftoxicfoodsinyourcabinets.

RESTOCK

Restocktheshelveswithwhatyou’vekept, ifanything,andplacethethingsyouusemostwithintheeasiestreach.Keepalloftheitemsinthesameplaceall thetime.Followmypantryessentialsbelowandorganize items according to drinks; breakfast cereals andgrains; bread, pasta, andwholegrains;beans;driedfruits,nuts,andseeds;snacks;dessertsandsweets;freezeritems;andcondimentsandotherstaples.

Here’s a look atwhat I consider “pantry essentials” (All items should be certified organic unlessotherwisenoted):

Drinks:Sujajuices(thegreenvarietieslikeTwelveEssentials)HarmlessHarvestcoconutwaterKombuchaSparklingwaterAlmondmilk(homemadeorwithoutcarrageenan)Coconutmilk(homemadeorwithoutcarrageenan)Larry’sBeanscoffeeNumiteaTraditionalMedicinalsteaYogitea

Breakfastcerealsandgrains:FoodForLifeEzekielEnglishmuffins—cinnamonraisinOatgroatsBuckwheatSteel-cutoatsGluten-freerolledoatsNature’sPathQi’acerealFoodForLifeEzekielcerealKaiaFoodsrawbuckwheatgranoladarkPurelyElizabethgranola2MomsintheRawcereal

Bread,pasta,andwholegrains:FoodForLifeEzekielbread—sesame100%buckwheatnoodlesTolerantFoodslentilpastaFoodForLifeEzekielpennepastaFoodForLifeEzekiellinguineTruRootssproutedquinoaQuinoaflakes

FarroBrownriceRedHimalayanriceBlackForbiddenriceAlmondflourCoconutflourOatflourWholewheatstone-groundflourMary’sGonebreadcrumbsSpeltflour

Beans:Dryorcannedchickpeas,alsoknownasgarbanzobeans(inBPA-freecans)Dryorcannedredkidneybeans(inBPA-freecans)Dryorcannedblackbeans(inBPA-freecans)Dryorcannedcannellinibeans(inBPA-freecans)TruRootssproutedlentilsGreenlentilsYellowlentils

Driedfruits,nuts,andseeds:GojiberriesGoldenberriesCurrantsDriedfigsDriedplumsDatesDriedmangoWalnutsAlmondsPistachiosBrazilnutsPecansCashewsChiaseedsFlaxseedsHempseedsSesameseedsSunflowerseedsPumpkinseedsTahiniAlmondbutterSunflowerbutter

Snacks:Brad’sRawFoodschipsandcrackersUniqueSplitssproutedwheatpretzelsMary’sGoneCrackersMary’sGoneCrackerssticksandtwigpretzelsLateJulytortillachipsSuzie’sThinCakes—flaxandspelt479°popcorn

Dessertsandsweets:GnosisChocolateNibMorchocolateJJ’sSweetsCocomels—coconutmilk–basedchocolatesAlterEcoquinoachocolateDarkchocolatechipsRighteouslyRawbarsThreeTwinsvanillaicecreamLuna&Larry’sOrganicCoconutBlissIceCreamGoRawcoconutcookiesKurorganicbite-sizebarsErewhonbrownricecereal

Freezeritems:FoodForLifeEzekielwholewheatsproutedtortillasFoodForLifeEzekielcorntortillasHilary’sEatWellburgersWild-caughtsalmonFrozenmangoFrozenstrawberriesFrozenblueberriesFrozenmixedberriesFrozenacaiFrozenpineappleFrozenartichokes

Condimentsandotherstaples:OrganicketchupYellowmustardStone-groundmustardApplecidervinegarCold-pressedoliveoilNutivahempoil

NutivahempproteinNutivaextravirgincoconutoilTamariPonzusauceMirinBalsamicvinegarOrganicricewinevinegarMaplesyrupRawlocalhoneyPicklesOlivesHimalayanseasaltDrynonirradiatedspices(SimplyOrganicorFrontierCo-op)Low-sodiumvegetablebrothLow-sodiumchickenbrothYellowBarnOrganicsspaghettisauceNutivacoconutmannaCoconutpalmsugarDatesugarSteviaextractRawcacaopowderUnsweetenedcoconutflakesAluminum-freebakingpowder

POSTACHECKLIST

Lastbutnotleast,postachecklistontheinsideofyourpantrydoor,usingmylistasareference.Crossoffitemsasyoudepletethem.Notonlywillthechecklistremindyouofyourinventory,itwillalertyoutowhatyoudon’thaveandhelpyouplanyourweeklyshoppingtrip.Youcanfindaprintableversionofthischecklisthere:foodbabe.com/pantry-list/.

Acleanpantry,fridge,andfreezerareeasilyattainable.Youcandoit!

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.Ipassedonfastfood.Igaveuprefinedsugar.IatelessmeatandIateitresponsibly.Iincreasedtherawplantfoodsinmydiet.Ichosethebestpossiblegrainsandcarbs.Ibalancedmyfats.Isupplementedwithatleastonesuperfood.IavoidedGMOfoodsasmuchaspossible.Ifdiningout,Imadehealthy,organicchoices.Icleanedoutmykitchen—andwillkeepitthatway.

Day18—ChangeYourLittleGroceryShopofHorrors

THE SURROUNDINGSWERE UNFAMILIAR. It was like someone had droppedme from a helicopter into astrangeland,andIwaslost.Onlythiswasn’tastrangeland;thiswasagrocerystorecalledEarthFare.Itwasmyfirst-evervisittoanaturalfoodstore.

Iwasaccustomedtoshoppingatregular,mainstreamsupermarkets,andIwassurprisedbywhatIsawatEarthFare.Therewasanaturalmeatcounter.Thechicken,beef,andlambhadbeenallowedtoroam and graze naturally.Most of themeat had been given organic feed.The animals had not beengiven antibiotics or hormones. The eggswere fresher than those I bought elsewhere. The fruits andvegetables,unsprayed,werefreshandcolorful.Icartedmywaythroughthebulkfoodsection,seeingbinafterbinofstaplesandgrains,manyofwhichI’dneverheardof.

Butwherewastheregularstuff?Coca-Cola?RiceKrispies?Doritos?Iwastotallyconfused.AllIfoundwereproducts I didn’t recognize, so I roamed the aisles forever, reading labels and inspectingingredientlists.Idiscoveredrealgranolabarsforthefirsttime;Itossedaboxofthemintomyshoppingcart.

Thismaiden trip turned intomany trips. From that day on, I began to shop exclusively at storeswhereIcouldfindorganic,additive-freefoods.Irealizedthatwhereyoushoppedcouldaffecthowyoulookedandfelt.

Whenyou’retryingtoeatnutritiously,groceryshoppingcanbealittlebitlikesearchingforburiedtreasure.Withnearly50,000productchoicesintheaveragegrocerystoreandaround17,000newitemsintroducedeachyear,youwonderifit’sevenpossibletofindanythinghealthyandorganic.I’mheretotellyouthatitis.

Today’snewhabitwillmakegroceryshoppingacinch:Changeyoursupermarkettoagrocerystorethatspecializesinnatural,organic,chemical-freefoods.

WHATWHOLEFOODSDOESTHATWALMARTDOESN’T!

ConsumerreporterBenBlatt,writingfortheonlinemagazineSlate,didanexposé,comparingfoodsatWalmartwithfoodsatWholeFoods.WholeFoodsbansfoodsthatcontaincertainingredients—aroundseventy-eightblacklisted ingredients todate, allofwhich frequently showup inprocessed foodsandmanyoftheSickening15.Herearesomeexamples:

ArtificialcolorsArtificialflavorsAspartameAzodicarbonamideBenzoylperoxideDimethylpolysiloxaneHigh-fructosecornsyrupHydrogenatedfatsMonosodiumglutamate(MSG)Nitrates/nitritesSodiumbenzoateTBHQ(tertiarybutylhydroquinone)

BecauseWalmartdoesn’tbananyoftheingredientsontheWholeFoodslist,Blattcalculatedsomescarystatisticsforconsumerswhoshopatthegiantretailer:

Approximately14percentoffoodproductssoldatWalmartwouldbebannedfromtheshelvesatWholeFoods,onthesolebasisthattheycontainhigh-fructosecornsyrup.

About54percentoffooditemssoldatWalmartwouldbevetoedbyWholeFoods,ifallseventy-eightingredientsweretakenintoaccount.Letmegiveyouavisualhere:IfsomeonedidasweepofWalmart’sgrocerysectiontoremoveallfoodscontainingthosebannedingredients,morethanhalftheshelveswouldbeempty.ThesoftdrinkaisleinWalmartwouldbevirtuallybare,since97percentofWalmart’ssoftdrinksarelacedwithingredientsWholeFoodsdeemsunacceptable.

Notasodadrinker(good!)?Morethan36percentofthewatersatWalmartcontainingredientsthatwouldprohibitthemfrombeingsoldatWholeFoods.

Inallfairness,Iunderstandthatsomebig-nameconventionalgrocerystoresaremakinganefforttoincludemoreorganicproduceandconvenience foods.That’sagood thing. In thesecases, take sometimetoreadlabelsanddecipherthenamesofingredients.Whatlookslikeawholesomefoodmightturnouttobeadisaster.Takebreadslabeled“100%wholewheat,”forexample.Oftentheycontainartificialsweetener, dough conditioners, colorings, preservatives, and other chemicals. Even cereal isn’t safe.Manypackagedcereals,advertisedasbeinggoodsourcesofwholegrainsandfiber,containahighlyprocessed sugar calledmaltodextrin and other preservatives. Thankfully,many conventional grocery

stores,likeWalmart,arestartingtocarryorganicbrandsundertheirownprivatelabel.Choosingthesebrandsoverconventionalbrandswillsaveyoufroma lotof toxicchemicals.CheckforWildOatsatWalmart,SimplyBalancedatTarget,GreenWiseMarketatPublix,andHTNaturalsatHarrisTeeter,forexample.

It’seasierandsafer toshopatastoreormarket thathashigh-quality,organicfoods.Changeyourgrocerystore,andyou’llchangeyourhealthforthebetter.Formoretipsonspecificgrocerystores,visitfoodbabe.com.

THEFOODBABEWAY

SHOPWELL

Shopwhereyoucanget thebest-qualitygroceriesandproduceavailable.Stores like thesehavebeenaroundforever,butintherecentpastthey’vebecomemoremainstream,allowinganyonewhowantsahealthierlifestyletomakethetransition.

Irecommendthefollowinggrocerystoresbecausethey’recommittedtobanningcertainingredientsfromtheirshelves:

WholeFoodsMarketEarthFareSproutsFarmersMarketTraderJoe’s(withcaveats;seebelow)WildOatsMarketplaceMother’sMarket&KitchenHealthyHomeMarketErewhon

FOODBABEALERT:WHATISTRADERJOE’SHIDING?

Fortherecord,IloveshoppingatTraderJoe’s.It’sfunandtheemployeesaresuperniceandhelpful.However,TraderJoe’swon’tshareanyinformationwithme,andtheyarecloakedinsecrecyregardingtheirbusinesspractices.Takethecompany’spositiononGMOs,forexample:“OurapproachtoGeneticallyModifiedOrganismsissimple:wedonotallowGMOingredientsinourprivatelabelproducts(anythingwithTraderJoe’s,TraderJosé’s,TraderMing’s,etc.onthelabel).”

Given this policy,we should trust them, right?Not necessarily.Duringmy research, I found that no independent third-partycertifier regularly verifies that Trader Joe’s products are non-GMO. It is completely up to Trader Joe’s product supply team toregulateGMOsfromsuppliers—not theNon-GMOProjector theUSDA(fororganics),bothofwhichrequirehighstandardsandthird-partytestingbeforeacompanycanstatethataproductisGMO-free.Iftherearecomplaintsaboutaproduct,TraderJoe’swillconductverificationwithanundisclosed,secretthirdparty,butit’suptotheconsumertocomplain.

TraderJoe’ssaystheyreviewaffidavits(thedocumentsthatproveaningredientisnotmadeorcontaminatedwithGMOs)fromtheirsupplierswhomaketheirstore-brandedproducts,butthereisnowaytoverifythis.IaskedTraderJoe’siftheywouldsendmean affidavit showing proof of non-GMOcorn or soy in at least one of their products thatwasn’t labeled certified organic. Theyrefused,saying,“Unfortunatelywedon’tshare thosedocuments: theyareconfidential.”Theywouldn’teven tellmewhatcountrysomeofthepackagedproductswereproducedin,astheydonotprovide“countryoforigin”labeling.

Thedenialofmyrequestwasmaddening!Wehavetherighttoknowwhereourfoodcomesfromandwhat’sinit,andTraderJoe’sisrefusingtogiveusthisinformation.

IunderstandthatmanypeoplemightshopatTraderJoe’sduetolowcosts,butconsideringTraderJoe’s lackof transparency,there’sonlyalimitedlistofproductsIwouldpersonallybuy:

Certifiedorganicfruits,vegetables,nuts,andseeds

CertifiedorganicbrandedTraderJoe’sproducts(USDAcertified),forexample,theirorganicpopcornmadewitholiveoilCertifiedorganicmilkproducts Certifiedorganicmeat—alotofconventionalmeat isstillsoldatTraderJoe’s;reportssuggest thatupto90percentof themeatproductssoldtherecanberaisedwithantibiotics

Certifiedorganiccoffeeandteas(likeYogitea)Certifiedorganicfrozenproduce,likeberriesSomeconventionalitems(likekimchi)thatdonothavehigh-riskGMOcropingredientsPaperproducts;TraderJoe’susesenvironmentallyfriendlypracticesandrecycledpaper

ThemostimportantthingtorememberwhenshoppingatTraderJoe’s,oranywhereelseforthatmatter,istoreadtheingredientlists.

BEASTRATEGICSHOPPER

Onceyougettoyourstoreofchoice,shopstrategically.Buymainlywholefoods,likefruits,vegetables,beans,sustainablemeats,andgrains.Mostgrocerystoresstockthesefoodsintheoutsideaisles.Yourpurchasesshouldcomefromtheseaisles.

Check out the Clean 15 and Dirty Dozen lists available on the EnvironmentalWorking Group’swebsiteatewg.org tohelpyou learnwhich fruitsandvegetableshave the leastpesticides.TheDirtyDozen lists the twelvemost chemical-laden produce,whereas theClean 15 identifies thosewith thelowestchemicalresidue.Iusecucumbersinoneofmyfavoritesmoothies,andbecausetheyareontheDirtyDozenlist,Ibuyorganic.It’simportanttobuyorganicversionsofanythingontheDirtyDozenlist.Theselistschangefromtimetotime,soalwaysconsulttheEWGwebsite.

Here’smyversionofthefoodsyoumustabsolutelybuyorganicifyoucan:

1.Dairy(milk,cheese,yogurt,icecream,etc.)2.Meat (lookfor100percentgrass-fed,antibiotic-free,andgrowthhormone–free,fedanorganicandnon-GMOdiet)

3.Corn,soybeans,zucchini,yellowsquash,canola,sugarbeets,papaya,andcottonseedoil.Allofthesearehigh-riskGMOcrops.Remembertochecktheingredientlistonallpackagedgoodsforthesefoods.

4.Thefollowingfruitsandvegetables:Allleafygreens(kale,arugula,collards,spinach,cilantro,parsley,dandelion,chard,etc.)Allberries(strawberries,blueberries,raspberries,blackberries)SweetbellpeppersApplesCeleryCherrytomatoesCucumbersPotatoesGrapesHotpeppersNectarinesPeaches

5.Eggs(sticktopastureeggsandchickensfedanorganicdiet)6.Teaandcoffee7.Driedherbsandspices(nonorganicherbsandspicesareirradiated,reducingmedicinalquality)8.Chocolate

Choosemeatsanddairywisely:Youwanttopurchasefoodsthatarelabeled“organic,”“grass-fed,”“freeofhormones,”“notproducedwithantibiotics”“wild,”andsoforth.

Fatsornofats:Fatisanessentialpartofyourdiet,anditwillhelpkeepyouslim—especiallyaroundyour tummy.Butyou’vegot toconsumefatsandoils thatcomefromunrefinedvegetablesourcesoroilyfishsuchassalmon.Avoidtransfatsatallcosts.Andstayawayfromoilslikesoy,corn,canola,andcottonseedinanyproduct.

Don’t buy genetically modified foods, ever, if you can help it. Look for “organic” or “non-geneticallymodified”onthelabel.

Byallmeans,avoidingredientsyoucan’tpronounceorthatyou’veneverheardof.Putthatproductback!

HAVETHEGOODSDELIVERED

Mostofthetime,Iprefercomparingpricesandselectingmygroceriesinthestore,butyoumightfeeldifferentlyandwanttoshoponline.It’sagreatoptionifyou’reshortontime,sickinbedwithacold,orrunning all over townwith your kids.With a fewmouse clicks, you canorder organic foodwithoutfuelingupyourcarorgettingdressed.Herearesomeofmyrecommendations:

Buydirectfromyourfavoritebrands.Iftherearestaplesyouroutinelybuy,getthemsenttoyourhouse.

Instacart.Usethisservicefortheultimateconvenience.Pickouttheitemsyouwantonline,andapersonalshopperwillgotoyourselectedsupermarket,doyourshopping,anddeliverittoyourdoor.RightnowtheserviceisavailableinfifteencitiesatsupermarketsincludingWholeFoods,Costco,andKroger.

Abe’sMarket.Thisisanonlineretailerspecializinginorganicandnaturalgoods.Youcanfindeverythinghere,frompackagedfoodstogreenhouseholditems.

Vitacost.Thisisagreatlow-costwebsitethathasawidevarietyoforganicandhealthyfoods,plusvitaminsandothersupplements.

Herbspro.Here’sanothermoney-savingsite,withlowpricesonallsortsoforganicfoodsandproducts.

GreenPolkaDotBoxandThriveMarket.Theseservicesdeliverorganicandnon-GMOfooddirectlytoyourdoorstep.It’samembershipclublikeCostcoandSam’sClub,withsomeofthelowestpricesavailablefororganicstaples,meat,dairy,andothergoods,butyoudon’thavetoleaveyourhouse.Evenforsomeonelikeme,wholivesincloseproximitytoseveralnaturalfoodstores,theconvenienceofhavinganorganicfooddeliveryserviceisexciting.Thetimesavingisonething,butthemoneysavingmakesitaslamdunk.

Organicproducedelivery(DoortoDoorOrganics,AbsoluteOrganics,FreshDirect,orSimplyFresh).EveryTuesdayIreceiveadeliveryoforganicproducerighttomydoor.Notonlydoesthiskeepmykitchenstockedwithplant-basedgoodness,italsokeepsthingsinteresting:IgetseasonalproducethatImightnotchooseonmyown,andthisgivesmereasonstocomeupwithnewrecipes.Ifyouaren’tthatdaring,youcancertainlyrequestwhatyoulikefromtheseservices.ButIsuggestyouletthemsurpriseyoueveryweek;itmakesopeningthatbigboxthatmuchmorerewardingandfun.

BUYLOCAL:FARMERS’MARKETSANDCSAS

Purchasingfoodfromlocalsourcesinyourowncommunityisthebestwaytoobtainseasonallyfreshfood. Local food can be significantly cheaper than food shipped frommiles away. Find a farmers’market near you through localharvest.org or the USDA; get to know your local farmers, develop apersonalrelationshipwiththem,andnegotiateprices.

Askyourlocalfarmersabouttheirfarmingpractices.Dotheyspraytheircropswithpesticides?Dothey grow organic produce and raise organic livestock?What sustainable farming practices do theyfollow?

Bethelastpersontoleavethefarmers’market,too.Farmerswilllikelycuttheirpricesattheendofthedaysotheydon’thavetotaketheirproducebacktothefarm.

Orbuyashareinacommunity-supportedagriculture(CSA)program.TheCSAfarmerprovidesyouwithabasketofseasonalvegetablesthatyoupickuporhavedeliveredtoyourhomeeachweek.WithCSA-providedfood,youknowit’snottransportedfrommanymilesaway.

GROWYOUROWN

Youmightthinkthisisacrazysuggestion,buthearmeout:Growingyourownfoodisn’tashardasyoumightthink.Mymotherhasalwayshadalargevegetablegarden.Shetakesgreatjoyincultivatinghervegetablesandpreparingmealswiththem.Shealwaysencouragedmetohavemyowngarden,too.

Here’showtogetstarted:

Plantanherbpotinyourkitchenorsomewhereconvenientsoyoucanalwayshavefreshherbsonhand.Organicherbsareoneofthemostoverpriceditemsatthegrocerystore.

RefertotheOrganicConsumersAssociationfortipsonhowtogroworganicfoodinsideyourhomeyear-round.

Remembertobuynon-GMOseeds;checkoutSowTrueSeedforlotsofoptions.Ifyouhaveagarden,learnhowtocanorotherwisepreservetheproduceyougrowsothatyoudon’twasteexcess.

SAVEAWADOFCASH

ThebiggestconcernIhearabout livinganorganic lifestyle is thecost. It’s likely theonly immediatedownside, because everything else about livingorganically is prettymagical.Youknowbynow thatnonorganic food often contains cancer-causing hormones, immunity-destroying antibiotics, anddangerous pesticides. Buying high-quality organic food and eating the most nutritious foods on theplanetwill save youbig bucks down the road in prescription drugs, doctor visits, andothermedicalcosts.

Herearemytopstrategiestomitigatethemoneypainsofbuyingorganic.Letthesavingsbegin!

LOOKFORHEALTHYDEALS

Ifyoufindagoodsale,stockuponkeyorganic,nonperishable,andfrozenitems.Takeadvantageofanyspecialwhereyoucan“buyone,getonefree”orbuyoneandgettheother

foradiscountedprice. (This trickonlyworks ifyoureally love theproductand it isastaple inyourhome—otherwiseitcouldleadtowastedfood.)

Checkoutthestorebrandstosavemoney.They’resignificantlycheaperthannationalbrands.Always use your rewards cards. Most convenience stores, grocery stores, and drugstores offer

rewardsorsavingscards thathelpyousavemoneyoncertain itemsat thecheckoutcounter.Swipingyourrewardscardmaysaveyouanextra$.50onmostitems.

Checkthewebsitesofyourfavoritecompaniesforcouponsandspecialpromotions.Almostallofthemhavesome.Youcanalsofindcoupondealsoncompanies’socialmediapages.

Check out various coupon sites for organic products. Some ofmy favorites areMambo Sprouts,SavingNaturally,OrganicDeals,OrganicFoodCoupons,Healthsavers,OrganicDealsandSteals,andSimplyOrganic.

Beforeyoucheckout at anonline store, visitwww.retailmenot.com foronlinepromotional codesanddiscountsforallyourfavoriteonlinestoresandsources.

STARTATHOMEANDINYOURKITCHEN

Stayorganized.Planyourmealsfortheweekaccordingtowhat’sonsaleorwhatyouhavecouponsfor.Writeoutaweeklyandmonthlybudgettohelpkeeptrackofyourspending.Makeyourownorganicgranolabars,kalechips,smoothies,juices,etc.,toreplacestore-bought.Investinatleastatwo-stagewaterfilter,whichisinstalleddirectlyunderyoursink,toavoidhaving

tobuybottledwater.ChecktheEnvironmentalWorkingGroup’sguideonchoosingtherightwaterfilterforyou.

Finally,checkoutthebookWildlyAffordableOrganicbyLindaWatsonformenuplanningon$5adayorless.

USEYOURFREEZER

Organicfrozenproduceisusuallycheaperthanfresh,especiallyforout-of-seasonfruitsandvegetables.Freezethefollowing:

Localin-seasonproduceAllleftovers(doublingrecipesisagoodidea),usinginexpensivemasonjarsorsiliconeicemoldsforsmallerportions

HomemadecookiedoughandtreatslikemyAlmondChocolateFreezerFudge(recipehere)Kitchenstapleslikebutter,cheese,andbreadscrapsforbreadcrumbsorhomemadecroutons

MAKEMONEY-SAVINGCHOICES

Reducemeatanddairyconsumptionifyoucannotaffordtogo100percentorganic.Onewaytodothisis tobeveganbefore6p.m.,asMarkBittmansuggests inhisbookVB6.Forexample,haveagreensmoothie forbreakfastwithEzekiel toast,eata largesaladwith lentilsat lunchorawrapmadewithhummus,andfordinnerchoosehigh-qualitymeatinsmallportions.

Cutbackontheamountoforganicmeatusedinarecipebyreplacinghalfwithorganicbeans.Buyawholeorganicchickenratherthanbreasts,legs,orwingsforalowercostperpound.Youcan

usethecarcasstomakeyourownchickenbroth.Donotbuyprewashedandready-to-eatfruitsandveggies,astheycancosttwiceasmuch.BuyorganiccoffeeandteasuchasLarry’sBeansorganiccoffeeandNumitea,ratherthangoingto

expensivecoffeeshops.You’llsavetimeinthemorning,too.Eat out only twice aweek—eating organic at home is significantly less expensive than eating at

organicrestaurants.

BUYINBULK

Becausethemanufacturerdoesn’thavetopayforthecostofdesigningthelabelandmakingpackagingmaterials,bulkfoodsareoftencheaper.Isaveatonofcashbybuyingeverything—fromoatgroats,tonuts,todriedfruitandlentils—inbulk.

Bringmeasuringcupswithyou to thegrocery store ifyouarebuying frombulkcontainers.Thatwayyoucangetexactlytheamountyouneedforaspecificrecipeandyouwon’tpayforextra.

Buythewholeanimalfromalocalfarmerandfreezetheportionsyoudon’tuse.Considersplittingthecostwithsomefriends.

Tosatisfyyoursweettooth,skipthefull-sizepackagesoforganiccandyandchocolate.Buyafewpieces in the bulk section; for example, go for a few pieces of organic dried fruit or ten organicchocolate-coveredalmonds.

Findoutwhatfruitsandvegetablesareinseasonandbuythoseinbulk,sincetheyaresignificantlycheaper.Freezeorcanwhateverisleftover.

Joinabuyingclubwithyourneighbors,friends,orfamilyandbuylargequantitiesatadiscount.Forexample,UnitedBuyingClubs(unitedbuyingclubs.com)servesmorethan3,000clubsin34states.

SELECTORGANICBRANDSTHATSAVEYOUBUCKS

Choose less expensive grocery store brands like Trader Joe’s, Earth Fare, 365 Everyday Value,ShopRite,Wegmans,Kroger,Publix,andHarrisTeeter.Regardlessofthebrand,theseareallrequiredtofollowthesameguidelinessetforthbytheUSDAorganiccertificationprogramiftheybeartheUSDAorganicseal,andchancesarethatyouwon’tbeabletotellthedifferencebetweenabrandnameandastorebrand.

Rememberthatifyouarenotsatisfiedwithyourorganicproduct,mostgrocerystoresandorganicfoodcompaniesofferyouamoney-backguarantee.

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.Ipassedonfastfood.Igaveuprefinedsugar.IatelessmeatandIateitresponsibly.Iincreasedtherawplantfoodsinmydiet.Ichosethebestpossiblegrainsandcarbs.Ibalancedmyfats.Isupplementedwithatleastonesuperfood.IavoidedGMOfoodsasmuchaspossible.Ifdiningout,Imadehealthy,organicchoices.Icleanedoutmykitchen—andwillkeepitthatway.Ichangedmyshoppinghabits.

Day19—CookOutsidetheBox

WHEN IWASA little girl, the kitchenwasoff-limits.Mydadwouldn’t letmenear a stove, for fear Iwouldburnmylittlefingersoff.Idespisedhelpingmymomsetthetable.Goingtothefarmers’marketwastorture.Indianfoodwasscary.BurgerKingandMcDonald’sweresomuchmoreenticing.

After I went away to college, contemplating dinner involved not opening up the refrigerator orturningonthestovebutpickingupaphoneanddialingfortakeout.Iknewthiscouldn’tbegoodforme.Ireallyneededtomastersomeculinarybasics,soinmymidtwenties,aftermywake-upcall,Idecidedtotieonanapronandlearn.

At first, I was intimidated. I didn’t think I could boil an egg without burning it. But myoverachievingnaturetookover.Isawlearningtocookasachallenge.Ireliedoncookbooks,theFoodNetwork, online information, and guidance from friends. I made a lot of mistakes, burned a lot ofdishes,andtotallybotchedwhatlookedlikeeasyrecipes.

Practicemakesperfect.Throughtrialanderror,I learnedhowtocookandeventocreatemyownrecipes.Ilovecollectingrecipesfrommytravelsandmeetingpeoplefromaroundtheworldwhosharetheircookingstyles.Theseexperienceshavemademeanadventuresomecook.

MostdaysIcookonthestove,andIdon’talwaysburnmyself.Myfavoritechoreissettingthetable.Icanspendcountlesshoursatthefarmers’market.IloveIndianfood.IthinkfoodfromBurgerKingandMcDonald’sisevil.Howthingshavechanged.

Cookingathomeisexceedinglyhealthyforyou,becauseyouhavetotalcontrolovertheingredientsyouuse.Regardlessofincome,thebestpredictorofahealthydietishowmuchfoodiscookedathome.You don’t adulterate your foodwith preservatives, colorings, orMSG.You control the kind and theamountoffat,sugar,andsaltused.Youdon’triskleachingplasticintomeals.Ifyouarebuyingorganicingredients,youdon’tcookwithpesticides.Youknowexactlywhatyou’reeating.

Contrary towhat youmight have been led to believe, cooking at home also saves you time andmoney.Youcanmakemanydishes in less timethan it takes to jumpin thecarandgotoafast-foodrestaurant.Youcan cook inbulk and reheatdisheswhenyou’re ready for ameal.Byplanningwhatyou’ll make and having the ingredients on hand, you’ll savemoney. And you can be creative withleftovers,eitherrecyclingthemintonewdishesorpackingthemincontainersandsendingthemoffaslunchthenextday—anoptionIfullyexploreinmyhousehold.Ifyouhaveawell-stockedpantry,it’seasierandcheapertoreachintothecupboardandcookthanitistoshopforadditionalingredients.

BuyItCheap,MakeItKeep

Quickfact:Americanswasteanestimated1,400caloriesoffoodperpersoneverysingleday.Don’tbeamongthem.Herearemysuggestions:

Keeprawnutsandfloursinyourrefrigeratortopreventthemfromgoingrancid.Lineyourrefrigerator’scrisperdrawerwithpapertowelstoabsorbexcessmoisture.Thiswillhelpkeepproducefresh.Torepelbugs,placeabayleafincontainersofrice,flour,andpastas.Buyandkeepbananasseparatedfromoneanother;theywon’tspoilasfast.Donotthrowawaynutmealfromhomemadenutmilk.Useitforsmoothiesorbakedgoodslikebiscottiforextranutritionand

flavor.Ormakenutflourbyspreadingthepulpoutonabakingsheetanddryingitina250°Fovenordehydrator.Usevegetablepulpfromjuicingtoaddfibertosoupsorsmoothies,ortomakecrackersorbread.Placelimpcelery,carrots,andradishesinwaterwithasliceofpotatotomakethemcrunchyagain.Keepallorganiccitrusfruitsinthefridge—theywilllastonetotwoweekslonger.Donotwashorganicdarkleafygreensorberriesuntilyouarereadytoeatthem.Storeherbs,springonions,andasparagusuprightinalargeglassfilledwithaninchofwater.Use“aging”foodwisely.Forexample,usestalebreadinpanzanellaandoverripebananasinbananabread.Youcanalsofreeze

overripebananasandlaterblendthemintosmoothies.Choosetoeatless;useasmallerplatetohelpyoucontroltheamountoffoodyoueat.Compostallfoodwastetoputnutrientsbackintoyourgarden(andsavemoneyonfertilizer).

WhenmyhusbandandIgoout foranicedinner,our restaurantbill isaround$50or$60,easily.That’sjustfortwomeals!HowmanymealsdoyouthinkIcouldmakeathomewith$50?Plenty.Icanbuyraworganiccheese,organicbeans,salsa,romaine,andsproutedtortillasforatacodinnerfor$15orless, and have plenty of leftovers for lunch or dinner the next day ormore. Cooking at home—andsavingmoneyintheprocess—isano-brainer.

Onceyougetusedtopreparingfoodsinahealthyway,you’rehookedforlife.

THEFOODBABEWAY

STARTSLOWLYANDKEEPCOOKINGSIMPLE

My advice to anyone learning to cook is not to be overly ambitious. If you’ve just started climbingmountains,youdon’tattemptMountEverest,sodon’ttrytoservesomethinglikecrepessuzette.

Asanovicecook,Ireliedonwebsitessuchascooks.comorallrecipes.com.Chooseafewrecipesfromcookingsitesthatyouthinkyoucanhandle,andfollowthestepstotheletter.Thesesitesstayontopofcookingtrendsandcatertotime-crunchedhomecooks,sothey’regoodplacestoturnto.(Pleasenote:youmightneedtomodifytheingredientsbasedonwhatyou’velearnedinthisbooksofar!)

Cruiseyourlocalbookstoresforinterestingcookbooksandstockup.Ihavealibraryfullofthemtoinspireme to cook with new ingredients or make dishes in an innovative way.My favorites are inAppendixBatthebackofthisbook.

Watch television cooking shows, but don’tmake cooking a spectator sport. In his bookCooked,MichaelPollanrevealedthatAmericansspendmoretimewatchingpeoplecookonpopularshowsthanactuallycooking.

Atrickforbeginnersistokeepitsimple.Findrecipesthatuseonlyafewingredients—forexample,aveggieomelet.Youcanknockthisoutinminutesandcookitinonepantosavedishwashingtime.

Onceyougetfourorfiverecipesunderyourbelt,consideryourselfagraduateofCooking101.Therecipesinthisbookareperfectforbeginnerandintermediatecooks.Theydon’ttakelong—becauseIdon’thavealotofpatience—soyoucanwhipthemupinnotime.

Youdon’thavetocookeverysinglemealathome.Isuggestthatyoucookatleastfifteenmealsaweekandfeelfreetoeatouttherestofthetime.My21-DayFoodBabeWayEatingPlanisdesignedaroundthisconcept;itwillhelpyouplanyourcookingandyourrestauranteating.

COOKFRESHCUISINE

Wheneverpossible,cookoutsidethebox.BythatImeancookfresh,usingfoodsasclosetonatureaspossible.Onceafoodgoesintoaboxorbag,itlosessomeormuchofitsnutritionalvalue.

PREPAHEADOFTIME

Doasmuchprepworkasyoucanthenightbeforeorfirst thinginthemorning.Washandcutcarrotsticksandotherveggiesandmakeorganicpuddingordesserts.Makeawholecasseroleorpotofsoupsoallyouhavetodoispopitintotheovenorheatituponthestove.

GETINTOTHESPIRITOFCOOKING

Finally,enjoythearomasasyoucookorbake.Noticehowthewholeatmosphereofyourhomechangesaspeopleyoulovestarttogather.Yourmealdoesn’thavetobeperfect,butbecauseyouputyourheartintoit,theexperiencewillbetrulyperfectintheend.

FOODBABEALERT:TWOREASONSTOTOSSOUTYOURMICROWAVE

Itpopscornperfectly.Zapsacupofcoldcoffee.Nukesthekids’oatmeal.Butguesswhat?Thathunkofelectronicshoggingcounterspacein80to90percentofAmerica’skitchensisnotgoodforus.Here’swhy:

Microwavescreatecarcinogeniccompoundsinyourfood.Heatingmeat,dairyproducts,plastics,andpaperhasbeenshowntocreatecarcinogens.TheCenterforScience in thePublicInterest (CSPI)reported leakageofchemicalssuchasBPA,polyethyleneterepthalate(PET),benzene,toluene,andxylenefromthepackagingofcommonmicrowavablefoods,includingpizzas,chips,andpopcorn. The term “microwave safe” is not regulated by the government. The safest course of action is not to use any plasticcontainersorplasticfilminmicrowaveovens.

Microwaveshavebeenassociatedwiththeincreaseinobesity.Themicrowavehasmadeitextremelyeasyandconvenienttoeatprocessedfoodswhiledestroyingtheirnutritionalcontentandexposingyoutounnecessarytoxins.Themoretoxic,deadfoodpeopleeat,themorecaloriestheyconsumetryingtogetthenutritiontheirbodiessodesperatelyneed.Theresult:weightgain.

MichaelPollan,inhisbookCooked,sumsupthemicrowaveproblembest:“Themicrowaveoven,whichstandsatthepreciseoppositeendoftheculinary(andimaginative)spectrumfromthecookfire,exertsakindofantigravity,itsflameless,smokeless,anti-sensorycoldheatgivingusamildcaseofthewillies.Themicrowaveisasantisocialasthecookfireiscommunal.”

SpiceUpYourHealth

Spiceshaveincrediblemedicinalproperties.Theycurbhunger(cayenne),boostmetabolism(paprika),killcancercells(turmeric),and fight inflammation (cinnamon). But these benefits are more likely to be realized if the spices are pure. Before I startedinvestigatingwhatwasinmyfood,Ihadnoideatherewereseveralharmfulingredientslurkinginmyspicecabinet.

ConventionalspicesaretreatedwithchemicalsandcontainGMOs.What’smore,virtuallyallconventionalspicessoldintheUnitedStatesarefumigated(sterilized)withhazardouschemicalsthatarebannedinEurope.

Conventionalspicesarealsoirradiated.Radiationisusedtokillbacteriaandothercontaminants,butthefinishedproducthasdecreasedlevelsofvitaminsandnaturalenzymes.Irradiationalsochangesthechemicalcompositionofaspice,potentiallycreatingcarcinogenicby-productsandincreasingourexposuretofreeradicals,whichcauseaginganddisease.

With that said, it’s extremely important to fill ourpantrieswith spices thatpromotehealth.Beloware strategies forbuyingspices:

Always buy organic spices. Organic spices are not irradiated and are free from pesticides, GMOs, artificial colors,preservatives,andsyntheticanticakingagents.(TrySimplyOrganic,FrontierCo-op,andotherorganicbrands.)

Checktheexpirationdate.Spices,unlikewine,donotgetbetterwithage.Theylosetheirpowerfulbenefits.Makesureyoucleanoutyourpantryoftentoavoidusingexpiredspices.Buysmallerorganicspicepacketsorjars;spiceslosetheirflavor andmedicinal qualities quickly. Earth Fare, for example, has little preportioned plastic bags of herbs and spicesavailableatafractionofthecostofwholejars.

Replaceconventionalspicesassoonaspossible.Ifyourspicecabinetisfullofconventionalspices,starttobuyorganicspicesforeachnewrecipeyoumake.Eventuallyyou’llhaveawholenewassortmentoforganicspicestochoosefrom.

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.Ipassedonfastfood.Igaveuprefinedsugar.IatelessmeatandIateitresponsibly.Iincreasedtherawplantfoodsinmydiet.Ichosethebestpossiblegrainsandcarbs.Ibalancedmyfats.Isupplementedwithatleastonesuperfood.IavoidedGMOfoodsasmuchaspossible.Ifdiningout,Imadehealthy,organicchoices.Icleanedoutmykitchen—andwillkeepitthatway.Ichangedmyshoppinghabits.Icommittedtocookingmoremealsathome.

Day20—FastEveryDay

SOHEREWEAREonDay20.Nowwhat?How about this: Fast every day. What? Fast every day? I know what you’re thinking: That’s

insanity!Butit’snot.Here’swhatImean:Donoteatanythingforatleasttwelvehours,fromthetimeyoueatdinneruntilthetimeyoubreakthefastwithbreakfast.Thismaynotseemlikeabigdeal,orarealfast,butbasically,I’mrecommendingthatyoueatnolate-nightsnacksorindulgencesafterdinner—justtwelvestraighthoursofnofood.

Why?Frompracticing thishabit, I learned thatmybodyneedsabreak fromeating to restore itself and

reenergize.Thishabithasallowedmetoeatatregularintervals,too,andIsleepbetteratnight.WhenIdon’tpracticethishabit,Ifeellethargic,heavier,andbloated.

Fastingeverydayhasmagicalbenefits,trustme.Foronething,ithealsyourdigestivesystem—oneofthemostimportantpartsofyourbody.Ifanythinggoeswrongwithyourdigestivesystem,therestofyourbodywillsuffer—yourmood,behavior,skin,energy,detoxification,andmore.

Ittakesroughlyeighthoursforyourbodytocompletelydigestyourlastmealoftheday.Duringthenextfourhoursorlonger,yourbodygoesintodetoxificationmode,givingyourbodymoretimetoclearoutdeadanddyingcellsaswellasregeneratenewcells.Thisprocessisthetruefountainofyouth,sinceagingoccurswhenmorecellsdie thanarebeingproduced.Ifyouintermittentlyfastfor twelvehoursovernight,you’llgrowyoungerasyousleep.

Anotherbenefitofovernightfastingisfatburning.Whenyoufastfortwelvehours,yourbodyhastouseupstoredglucoseforfuel,burningexcessfatfromyourbody.

Athirdbenefitishearthealth.Intermittentfastslowerbodytemperature,bloodpressure,andheartrateandincreaselevelsofgoodcholesterol.

What’sgoodfortheheartisgoodforthebrain.Intermittentfastshelpyousleepbetter,sothatyourbrain can process stress hormones such as cortisol. These fasts also help you focus and improvememory and sensory perception. Short fasts also promote the production of beta-hydroxybutyrate, aprotectivebrainchemicalthatcanmakeyoulesssensitivetoexcitotoxinslikeMSG.

Oneof themostamazing thingsInoticedrightafter Iadopted thishabitwas that Iwokeupwithmoreenergyandwasbetter rested. Ifyou’veevergone tobedwithafullstomach,youknowwhat Imean.

Adopting thishabitcanbeso rewarding. Ithelps restoreyourhealth, slowaging,andrenewyourenergy.

THEFOODBABEWAY

Intermittentorovernight fastinghasbeenextremelyeasy formeandcanbeeasy foryou, too.Someguidelines:

HAVEASCHEDULE

Keeparegular,establisheddinnertime.Itrytohavedinnerbetween7p.m.and8p.m.everyday.Donoteatanythingafterdinnerisover.

Go tosleeparound thesame timeeachnight.Forme that’susuallyaround10p.m.Regularsleeptimesimprovesleepqualityandhelppreventinsomnia.

DON’TFORGETDAY1’SHABIT

Uponwaking,drinkyourlemonwater(seeDay1).Thenit’stimetobreakyourfast.Havebreakfastnoearlierthantwelvehoursafterthelastmorselpassedyourlips.Iusuallyhavebreakfastbetween8a.m.and9a.m.

BREAKYOURFAST

Don’t skip breakfast. Here’s your chance to power your body with nutrition—and keep hunger andovereatingatbayfortherestofyourday.

Findingtherighttimeframesmightbedifferentforyoubasedonyourschedule,butonceyoufindyourflow,thishabitiseasilysustainableforlife.Sohere’stofastingeverydayandwakingupfeelinglighter,morerested,andreenergized.

FOODBABEALERT:THEDANGERSOFEATINGAFTERDARK

Fromahealthperspective,thereareanumberofreasonstostopnighttimenibbling:Heartproblems:AccordingtoanAmericanHeartAssociationstudypublishedinCirculation in2013,menwhoreported that

theyatelateatnight(aftergoingtobed)hada55percenthigherriskofcoronaryheartdiseasethanthosewhowerenotlate-nightnoshers.

Acidreflux:Technicallycalledgastroesophagealrefluxdisease(GERD),acidrefluxoccurswhenavalvebetweentheesophagusandthestomachdoesn’tcloseproperly.Acidfromyourstomachthenflowsupwardintoyouresophagusbutisnotsqueezedbackintothestomach.Acidrefluxispotentiallydangerous,leadingtoesophagealproblemsandpossiblycancer.Onewaytoreduceyourriskofacidrefluxistoavoideatinglateatnight.

Digestive consequences:Digestion slows down after dinner andwhile you’re sleeping. If your system is overfed late in theevening,digestionandabsorptionofnutrientsmaybedelayedandimpaired.Theconsequencescouldbeindigestionandadecreaseinnourishment.

Nighteatingsyndrome(NES):Thisisapeculiareatingdisorder,inwhichsufferershaveirrepressibleurgestoeatseveraltimesduringthenightwhentheyshouldbesleeping.NESbeginsinnocentlyenough,withnighteatingasaresponsetostressandemotionalproblems.Butitcanprogresstoafull-fledgedpsychologicaldisorderthatneedstobetreatedwiththerapy.

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.Ipassedonfastfood.Igaveuprefinedsugar.IatelessmeatandIateitresponsibly.Iincreasedtherawplantfoodsinmydiet.Ichosethebestpossiblegrainsandcarbs.Ibalancedmyfats.Isupplementedwithatleastonesuperfood.IavoidedGMOfoodsasmuchaspossible.Ifdiningout,Imadehealthy,organicchoices.Icleanedoutmykitchen—andwillkeepitthatway.Ichangedmyshoppinghabits.Icommittedtocookingmoremealsathome.I“fasted.”

Day21—TravelOrganically

PICTURETHIS:You’reononeofthemostbeautifulandremoteislandsintheworld,withthebestscubadiving, the richest biodiversity of marine life, the most crystal-clear water, and the nicest people—basicallyheavenonearth.

ThenyoufindoutthatmostofthefoodofferedattheislandresortishighlyprocessedandtaintedwithMSG,artificialcolors,flavors,preservatives,andotheradditives.

ThishappenedtomewhenmyhusbandandIcelebratedoursixthweddinganniversaryataresortonMabulIsland,offtheeastcoastofBorneoinMalaysia.Theislandwasformedbyaspectacularcoralreef atop an extinct volcano and is home to more than 3,000 species of fish. It took two days oftraveling,aone-and-a-half-hourcarride,andaone-hourboatridetogettherefromThailand—quiteatrek.

MabulIslandisknown,too,foritslovelystilthousesrisingfromthesea.Wespentaweekinoneofthesehomes,fromwhichwecouldseeanastonishingarrayofmulticoloredreeffishswimminginthebluewaterbelow.Itwasidyllic,andwefeltlikewewerehoneymooningalloveragain.

Soisolatedwastheresortthatwedidnothaveaccesstobakeries,farmers’markets,orrestaurants.Theonlyplacetopurchasefoodwasattheresortstore,whichsoldonlyhighlyprocessedsnacks,candy,andsoda.Thebestwecoulddowasbuycoconutwaterandfruitfromanearbyvillage.Fortunately,IhadmanagedtopickupsevenlemonsinKualaLumpuronthewayintoBorneo,soIwouldatleastbeabletohavemylemonwaterwithcayenne.

Ihadpackedfoodforthejourney,ofcourse,buttheresortwasourlaststopattheendofathree-and-a-half-week journey. Our organic stash had dwindled. To say I was a bit worried about what Iwouldbeeatingisanunderstatement!

Fordinnerourfirstnight,thehotfoodlookedtastybutsuspicious.IaskedthemanagerifsheknewwhetherMSGorotheradditiveswereusedtopreparethefood.Shesaidshewasalmostpositivetheyweren’t. Inmy gut, I didn’t believe her. She suggested that after dinner, I speak to the kitchen staffdirectly,meetthechef,andmakesuremyquestionswereanswereddefinitively.Afterdinner?Ithoughtthatwasodd,butIrolledwithit.Afterall,Iwasonvacationanddidn’twanttostartanargument.

Unlessweknowthesourceofmeat,myhusbandandItrytoeatvegetarianmealswhiletraveling.Atdinnerthatnight,novegetarianentreeswereofferedonthebuffet,soweaskedforaspecialorder.Outcamefriedtofu,coveredinathickbrownsauce,withvegetablesandwhiterice.Itriedsomebutfilleduponrawvegetablesandfruitinstead.Afterdinner,Iwentbacktothekitchentomeetthechef.Hewasmorethanaccommodatingandshowedmethepackagesofspicesandpowderedsaucemixestheyusedonalmostallthefood.AsIreadthroughtheingredients,myheadstartedtospin.Thebrownsauceusedtomakemy tofu definitely includedMSG, alongwith probably every other harmful ingredient I’vebloggedabout.

Imadeapoliterequest tohaveourfoodpreparedwithsaltandpepperandnothingelse.Thechefgraciously complied, and our worries were over. Rosy, the lead cook, made us incredibly delicious

additive-freefoodfromscratch,fromspecialsoupstoapopularMalaysiandishcalledroticanaiwithvegetablesthatblewusway.

To think thatwe couldhavebeen eatingpotentially toxic food for aweek.But I learned that it’spossibletoeattoxin-free,eveninafarawayland.Youjusthavetoaskforwhatyouwant.

Also,Iliketobepreparedwhiletraveling,sothatIdon’thavetoeatnutritionallydeadfoodonmytrips.That’swhyIpackmanyofmyownfoods.

THEFOODBABEWAY

Beforeyouleavefortheairportorjumpintoyourcarforaroadtrip,takethetimetodothefollowing:

CALLAHEAD

Whenever I travel andknowmy foodoptionsmightbe limited, I call or send an e-mail to thehotelaheadof time,requestingmyfoodselections, lettingthemknowingredientsIavoid,andgivingthemmypreferencesforpreparation.Uponarrival,Iconfirmallofthiswiththekitchenstaff.

DOYOURHOMEWORK

Before you go anywhere, do some research to find restaurants and businesses that use local and/ororganic products. Before traveling to Turks and Caicos one year, I discovered a café called FreshBakeryandBistrothatspecializedinorganicbreadsandothergoods.Itsmenuwasdelightful.

PACKYOUROWN“AIRPLANEFOOD”

Myfavoriteoptionsaresmoothies (on theway to theairport),oatmealoryogurt formorningflights,andhummussandwichesonsproutedwheattortillaspackedwithorganicgreensforlaterflights.YogurtistechnicallyaliquidaccordingtotheTSA,butifyoupremixitwithfruit,youwon’tbecaughtwhenyougo throughsecurity.Othergoodpackablemealsareanassortmentof rawveggies (thinkcarrots,celery, peppers, broccoli), whole grain crackers like Mary’s Gone Crackers, or a filling, high-fiberavocado.Allofthesewillkeepyourhungerinchecksothatyoucanavoidthesnackcartwhenitrollsaround.Important:Don’tpackyourfoodinaluminumfoil.ItwillsetoffalarmsintheX-raymachine.

PACKSMALLBAGSOFORGANICQUICK-COOKINGROLLEDOATS,CINNAMON,ANDDATES

Iplaceamixtureof¼cupinstantplainoatmealandafewsprinklesoforganiccinnamoninaZiplocbag.InanotherZiplocbag,Icarryonedateandafewwalnuts.WhenI’mreadytomakemyoatmeal,Igetacupofhotwaterfromthehotel,agasstation,acoffeeshop,orwhereverIhappentobe.ThenIbreakorcutupthedateintopiecesandadditwiththeoatmealtothehotwater,doaquickstir,andletitsituntilit’swarmedthroughandtheoatshavesoakedupallthewater.Beforeeatingmyoatmeal,Iaddthewalnutsasacrunchytopping.Thecinnamonandthedate,whichdissolvesquiteabitintheoatmeal,bestowamazingnaturalflavorandsweetness.

ThisrecipevariesdependingonwhatIhaveaccessto.Often,I’lladdbanana,raisins,gojiberries,almondbutter,andothernuts.Manytoppingstravelwell.

BUYSMALLPACKSOFDRIEDORGANICGREENPOWDER

WhenIcan’tgetmyusualgreenjuiceorsmoothie,Iliketocarrypowderedgreenmixesthatareloadedwith dark leafy greens, which contain chlorophyll and algae to keep you alkaline throughout yourtravels.Mixthepowderintoasmallcartonofcoconutwaterforaquickhydratingtreat.Thismakesaperfectsnackwhenyoudon’thaveaccesstoalotofgreenvegetables.

PACKSOMEDETOXIFIERS

Theseincludeafeworganicapples, lemons,andcayennepepper todetoxaftera longflightordrive.Mixlemonjuiceandcayenneinhotwaterforyourmorningritual(seeDay1).Theapplesprovidefiberandkeepyourhungeratbayuntilyouhaveyourfirstmealafterarrival.

STAYHYDRATED

Packawaterbottletobefilledattheairport,orbuywaterafteryou’veclearedairportsecurity.Iliketobringatleast32ouncesofwaterwithme.Ican’ttellyouhowmanytimestheairlineshavebeenstingyabout givingmewater. Drink at least 16 ounces of water a few hours before your flight, and limitalcoholandcaffeine.Drink8ouncesofwaterforeveryhourofflyingtime.

TRYMYENERGIZERFORLONGPLANERIDES

Mysecret is freshginger tea. It stimulatesmycirculationandmakesme feel terrific after I deplane.Takeathermos,andtossin¼cupoffreshlychoppedgingerroot.Afterpassingthroughsecurity,headtoanairport coffee shopand request a largecupofhotwater.Be sure togive thebaristaanice tip forservingyoufreehotwater.(Donotwaituntilyougetontheplanetogethotwater;wateronplanesisnotoriouslydirty.)Pourthehotwaterintotheginger-filledthermosandletitbrew.Onceyou’reontheplane,sipyourgingertea.You’llfeelsoenergizedwhenyouarriveatyourdestination.

POPSOMEALMONDBUTTER

Foranenergy treat, tryArtisanaorganicalmondbutter, available in single-servepackages. Justopenandsqueezeintoyourmouthorspreadoncelerysticksorawholewheatcracker.

PURCHASEATRAVELBLENDERANDPACKHEMPPROTEINPOWDER

CuisinartandVitamixmakegoodtravelblenders.Askthehotelforfreshveggiesandfruit,andpreparequick,healthymealsinyourhotelroom.

TACKLETHETRAVELMUNCHIES

PackZiplocbagsoforganiccereal,sproutedwheatpretzels,orhomemadetrailmix.Tryamixtureoforganicrawnutslikealmonds,cashews,andwalnuts;organicseedslikesunflowerandpumpkin;andsomethingsweetlikeorganicraisins,goldenberries,ordates.Trailmixdoesn’tneedrefrigerationandcan last forever in your suitcase. I’ve made several individual servings to last me throughout longtravels;youneverknowwhenyou’llneedthem.

CHECKACOOLER

Here’sagreatwaytoenjoyendlesspossibilities:Packorganicveggies,homemadehummus,andothergoodiesinacoolerwithfrozensoups,whichdoubleasrefrigeration.Hopefully,yourdestinationhasastove or a toaster oven you can use to warm up food. Otherwise, you might have to resort to amicrowave—justmakesurenottomicrowaveyourfoodinplastic!

WhenIusedtotraveleveryweekforwork,I’dspendalittletimeonSundaypreparingmycooler.AssoonasI’dgettotheoffice,I’dunpackthecoolerinthebreakroom,putthefoodinthefridge,andhavehomemadesnacksandmealsforthenextthreedays.WhileeveryoneelsewaseatingSubwayorSalsarita’sFreshCantina,Iwashavinghottomatowhitebeansoupandmarinatedkalesalad.

AVOIDFACTORY-FARMEDMEAT

Don’teatmeatsunlesstherestaurantorgrocerystoreassuresyouthatthey’refreeofgrowthhormoneandantibiotics.Idon’teatanymeatwhilevacationingunlessIknowit’sadditive-free.

WATCHOUTFOR“FRESHBREAD”INLOCALGROCERYSTORES

It’shorrendous,withalaundrylistofingredientsthatyourbodycan’tprocess.Buybreadfromthelocalbakeryorlookinthefreezersectionatthegrocerystoreforhigher-qualitybread.Whilevacationinginthe Caribbean, I once found Ezekiel cinnamon raisin bread in the freezer section and made greatsandwichesforthediveboat.Igrabbedafewbananasfromthebreakfasttableeverymorningandusedalmondbutter fromsingle-servepackets tomake the sandwiches.This savedus fromeating thediveboat’s free catered selection ofwhite-bread ham sandwiches and the Funyuns,Doritos, andCheetostheyoffered.

DOAPOST-TRIPDETOX

Afteratrip,mybodyisscreamingforadetox.(Mymind,ontheotherhand,hasadifferentplan,likeplanningmynexttrip…ahhh.)EventhoughIfollowhealthyhabitsontheroad,Idon’talwayswatchwhatIeat,nordoIsticktomyusualexerciseprogram—whichiswhyItakesomesimplestepstogetbackontrackaftertraveling.

Eatathome.This shouldbeyournumerouno priority.Whileonyour trip, youprobably took inmorefat,calories,sugar,andtoxinsthanyou’dnormallyeat.Whilethat’snotterrible,it’sagoodideatocookyourownfoodagaintoobtainmorenutrition.

Sipdandeliontea.Thisstuffisdynamiteforreducingswellingorbloatingfromtravelingoreatingtoomuchsalt.I’vefoundthateatingoutalmostalwaysguaranteessaltbloat,eventhoughIaskserverstoreducethesaltinmyfood.Dandelionflushesoutexcesssalt.Italsostimulatestheliver,whichhelpsthebodyclearouttoxicinvadersyoumighthavebeenexposedtowhiletraveling.MyfavoritebrandofdandelionteaisTraditionalMedicinals.

Havedailywheatgrassshots.Aquickmethodofdetoxingistoenjoyadailyshotofthiswonderfuljuice.It’sasurefirewaytohelpspeedupyourenergyandmetabolism.

Eatrawvegetablesateverymeal.Pumpupyourintakeofrawfruitsandveggiesatmostmeals,andbe sure todrinkyourdailygreen juiceor smoothie.Rawproduce isknown for its ability to removetoxinsandhealyourbodyfast.

Planajuicefast.Whenyougetbacktoyournormalroutine,sayafteraweekorso,considerajuicefastforonetothreedays:Drinkseveraltypesoffreshlymadejuicefiveorsixtimesaday,butnootherfood.Afastwillalsohelpyouloseanyweightgainedonyourtrip.Checkoutmoreonjuicefastingatfoodbabe.com.

Hotyoga.Forme,hotyogaisaneffectivephysicaldetox.Nootheractivitygivesmemorepleasureand peace ofmind, because yoga helps improve digestion, circulation, and brain function.With hotyoga,youexerciseinahotroom—fortwomainreasons.First,theheathelpsmakeyourmusclesmoresuppleso thatyoucanflexmoredeeply into theposes.Second, theheathelps increasesweat,whichthen efficiently releases toxins.A lot of naysayers claim that you can’t sweat out toxins, but I don’tbelievethem.IknowthatwhenIhaven’tbeeneatingrightorhavebeenexposedtosomeelementthatisnotgoodformybody,myskinwillliterallystingaftersweating.IfI’mpracticingcleanliving,Idon’tfeelthis.I’vebecomesointunewithmybody,Iknowexactlywhat’sgoingon.Yogahelpsmelistento,and tune in to, my body even more. If you haven’t tried hot yoga, or any kind of yoga, I highlyrecommendit.

CHECKLIST

Today:Ididmymorninglemonwaterritual.Ienjoyedagreendrink.Istoppeddrinkingfluidswithmymeals.Idrank,andbathedin,pure,clean,filteredwater.Iatelessdairyandmadehealthierdairychoices.Istoppeddrinkingallsodas.Ilovedmyliverbypayingattentiontoalcoholconsumption.Ipassedonfastfood.Igaveuprefinedsugar.IatelessmeatandIateitresponsibly.Iincreasedtherawplantfoodsinmydiet.Ichosethebestpossiblegrainsandcarbs.Ibalancedmyfats.Isupplementedwithatleastonesuperfood.IavoidedGMOfoodsasmuchaspossible.Ifdiningout,Imadehealthy,organicchoices.Icleanedoutmykitchen—andwillkeepitthatway.Ichangedmyshoppinghabits.Icommittedtocookingmoremealsathome.I“fasted.”Icommittedtotravelingorganically.

PARTIII

THE21-DAYFOODBABEWAYEATINGPLANANDRECIPES

CHAPTER7

THE21-DAYFOODBABEWAYEATINGPLAN

ICREATEDTHISMEALplantoillustratehowsimpleitistobreakyourrelationshipwithquestionablefoodadditives and live an organic lifestyle. Along with my twenty-one-day habit change program, thistwenty-one-dayeatingplanisacatalysttolosingweight,feelinggreat,andlookinggreat.

The21-DayFoodBabeWayEatingPlanisdesignedforalltypesofpeople:thosewhoareinneedofasmoothtransitionfromtheconventionaltotheorganiclifestyle,thosewhojustwantadietaryplantofollow,andthosewhohaveveeredofftrackandseekareset.

Theplan is setup togiveyou fifteenhome-cookedmeals; the restyoucaneatout,providedyoufollowmyguidelinesfordiningoutorganically.

Therecipeshereareplant-basedandorganic.Theyarelargelygearedtobevegan,vegetarian,andgluten-free.WhereI’vecalledforchickenorsalmon,pleasefeelfreetosubstitutebeansorlegumes—oranyvegetarianorveganproteinofyourchoice.Inthenextchapter,I’veincludedrecipesspecificallyforthisplan,alongwithrecipesthatI’vementionedthroughoutthisbook.

Keepinmindthatmyeatingplanisflexible.Ifthere’sabreakfastyoulike,enjoyitseveraltimesaweek.Thesamegoesforlunchesanddinners.FeelfreetoeatfruitsandvegetablesotherthantheonesImention,butmakeityourgoaltoeatatleastsixservingsoffruitsandvegetableseachday.Yourdailygreendrinkwillgiveyouaheadstartonthis.

I’vefoundmypassioninsharingwhatittakestoliveahealthy,organiclifestyle,andI’mexcitedtosharethismealplananditsrecipeswithyou.Enjoy!

Allrecipescanbefoundinchapter8.

Everyday:Beginyourdaywithahotlemon-cayennedrinkbeforebreakfast.Drinkagreendrinkdaily,eitherbeforebreakfast,asasnack,orbeforedinner.Ihavesixoptionsforyou:Greensmoothies:HariShake,GingerBerrySmoothie,orPineappleGrapefruitShakeGreenjuices:RavishingRedJuice,Kickin’KaleJuice,orLemonLimeCooler

WEEK1

Day1Breakfast:1wholewheatEnglishmuffin,spreadwith2tablespoonsalmondbutter,plus1slicedpeachorotherseasonalfruitLunch:OntheGoPastaSaladDinner:WhiteBeanChiliandasmallgreensaladtoppedwithsprouts(useanyofthethreedressingslistedintherecipesection)

Day2Breakfast:½cupcookedsteel-cutoatmealwith1cupfreshberries,toppedwithalmondmilkLunch(restaurant):Orderavegetableplateoralargesaladandaskforoliveoilandlemonjuiceonthesidetodressit.Askyourserverforsomenuts,seeds,avocado,orquinoatoaddtoyoursalad.

Dinner:Mac’n’Cheese,plussomerawcut-upveggies

Day3Breakfast:QuinoaVeggieScrambleLunch:1cuporganiclentilsoup,plus1smallsidesaladdrizzledwithapplecidervinegarandhempoilDinner:Onefiletofbakedwild-caughtsalmonwithorganicallygrowngreenvegetablessuchasspinachorgreenbeans;½cupwildrice,plusasideofkimchi

Day4Breakfast:¼cupNature’sPathQi’acereal,½cupalmondmilk,and½cupberriesLunch(restaurant):Orderavegetableplateoralargesaladandaskforoliveoilandlemonjuiceonthesidetodressit.Askyourserverforsomenuts,seeds,avocado,orquinoatoaddtoyoursalad.Or,ifyoueatathome,havesomeleftoverMac’n’Cheese,plussomerawcut-upveggies.

Dinner:MasalaBurgersoverabedofgreenswith½avocadoslicedontop

Day5Breakfast:PerfectPorridgeParfaitLunch: 1 cup raw spinach salad (baby spinach, chopped carrots, chopped celery, and cucumbers drizzledwith fresh lemon juice andsprinkledwithseasalt),toppedwith¼cupshreddedgoatcheese

Dinner(restaurant):Ordergrilledwild-caughtfishandasidesalad.Askforoliveoilandlemonjuiceonthesidetodressyoursalad.

Day6Breakfast(restaurant):Ordergrass-fedorganicyogurt,1tablespoonchiaseeds(iftherestauranthasthem),andfruitofyourchoice.Lunch:Hilary’sEatWellveggieburgertoppedwith½avocado,sliced,andapieceofseasonalfreshfruitonthesideDinner:ChickenwithSautéedKale,plusasideofkimchi

Day7

Breakfast:⅓cupPurelyElizabethgranolawithalmondmilk,plus½cupberriesorotherseasonalfruitofyourchoiceLunch(restaurant):AtaChineserestaurant,ordersteamedvegetablesandbrownrice.Dinner:1cupEzekielpennepasta,toppedwithYellowBarnBiodynamicorEdenFoodsspaghettisauce,plusasidesaladofgreensandrawcut-upveggies(useanyofthethreedressingslistedintherecipesection)

WEEK2

Day8Breakfast:ChiaSeedPuddingLunch:Avocadotoast:Top1pieceofEzekielbreadwithDijonmustard,½avocado,andsprouts.Ontheside,haveahandfulofBrad’sRawFoodskalechips,plusonepieceoffruit.

Dinner:MisoSoupwithBlackRiceNoodles

Day9Breakfast:EzekielcerealorPurelyElizabethgranola,withalmondmilkandseasonalfreshfruitLunch(restaurant):Orderavegetableplateoralargesaladandaskforoliveoilandlemonjuiceonthesidetodressit.Askyourserverforsomenuts,seeds,avocado,orquinoatoaddtoyoursalad.

Dinner:MoroccanVeggieandChickpeaSoup

Day10Breakfast:½cupcookedsteel-cutoatmealwith1cupfreshberries,toppedwithalmondmilkLunch:Hilary’sEatWellveggieburgerwith½avocado,sliced,andapieceofseasonalfreshfruitonthesideDinner(restaurantorgrocerystore):Sushi—1rollwithbrownorblackrice,plusasmallsidesaladwithgingerdressing

Day11Breakfast:1wholewheatEnglishmuffin,spreadwith2tablespoonsalmondbutter,plus1slicedpeachorotherseasonalfruitLunch(restaurant):1cuporganiclentilsouporvegetarianchili,plusasmallsidesaladdrizzledwithapplecidervinegarandhempoilDinner:VegetableLasagna,plusasmallsidesaladwithsprouts(useanyofthethreedressingslistedintherecipesection)

Day12Breakfast:WalnutBreakfastBarsLunch: 1 cup raw spinach salad (baby spinach, chopped carrots, chopped celery, and cucumbers drizzledwith fresh lemon juice andsprinkledwithseasalt),toppedwith¼cupshreddedgoatcheese

Dinner:BlackBeanandSweetPotatoSoupwithMary’sGoneCrackers

Day13Breakfast:Nature’sPathQi’aCerealtoppedwith½cupcashewmilkand½cupfreshberriesLunch:AvocadoSautéMushroomWrapDinner(restaurant):AtChipotle,ordertheblackbeansaladwithguacamoleandanytypeofsalsa.

Day14Breakfast:CarrotCakePancakesLunch(restaurant):Asliceofcheese-freepizzaloadedwithvegetables,alongwithasidesaladofgreens(useanyofthethreedressingslistedintherecipesection)

Dinner:GingerGarlicSalmon,plussteamedvegetablesofyourchoiceorsidesalad(useanyof the threedressings listed in therecipesection)

WEEK3

Day15Breakfast:BreakfastBurritosLunch(restaurant):Orderavegetableplateoralargesaladandaskforoliveoilandlemonjuiceonthesidetodressit.Askyourserverforsomenuts,seeds,avocado,orquinoatoaddtoyoursalad.

Dinner:TurkeyMeatballswithSpaghettiSquash

Day16Breakfast(restaurant):Chooseeitheroatmealwithfreshfruitoravegetableomeletwithfreshfruit.Lunch:ChickenSaladSandwichDinner:QuickandEasyHome-BakedPizza

Day17Breakfast:CinnamonRaisinFrenchToastCrunchLunch(restaurant):Orderavegetableplateoralargesaladandaskforoliveoilandlemonjuiceonthesidetodressit.Askyourserverforsomenuts,seeds,avocado,orquinoatoaddtoyoursalad.

Dinner:MexicanCasserole

Day18Breakfast:QuinoaVeggieScrambleLunch:Open-FacedCrunchyVeggieSandwichDinner:EggplantParmesanplusasmallsidesaladwithsprouts(useanyofthethreedressingslistedintherecipesection)

Day19Breakfast:MiniFrittatasovergreensLunch(restaurant):Orderavegetableplateoralargesaladandaskforoliveoilandlemonjuiceonthesidetodressit.Askyourserverforsomenuts,seeds,avocado,orquinoatoaddtoyoursalad.

Dinner:GrilledChickenwithRhubarb-CucumberSlaw

Day20Breakfast:1wholewheatEnglishmuffin,spreadwith2tablespoonsalmondbutter,plus1slicedpeachorotherseasonalfruitLunch:SpicyTomatoKaleSoup,plusasmallsidesalad(useanyofthethreedressingslistedintherecipesection)orrawveggiesticks

Dinner(restaurant):Orderorganicgrilledchickenwithsteamedvegetablesandasidegardensalad(askforoliveoilandlemonjuiceonthesidetodressyoursalad).

Day21Breakfast:BlueberryLemonHempseedMuffinsLunch(restaurant):Orderavegetableplateoralargesaladandaskforoliveoilandlemonjuiceonthesidetodressit.Dinner:VeggieSloppyJoes,plusSweetPotatoFries

SNACKINGONTHEFOODBABEWAYEATINGPLAN

Feelfreetoenjoyoneortwosnacksadayonthisplan.Goodchoicesareseasonalfreshfruitoroneofmy juices or smoothies. If you’re in themood to cook, you can find delicious snack recipes—bothsavory and sweet—here, or onmywebsite, foodbabe.com. If not, here is a list of time-saving store-boughtsnacksyoucanenjoybetweenmeals,ifyoudesire:

FruitofyourchoiceRawveggiesRawnutsornutbutterOrganicHomemadeFrappuccinoPowerSnacksbyNavitasNaturals(servingsize:3bites)Brad’sRawFoodschipsandcrackersMary’sGoneCrackers—plain,onion,herb,etc.—withgoatcheeseLateJulychipswithFieldDaysalsaRawCrunchbarKurSuperfoodDelights(servingsize:2)EdenFoodsWildBerryMix(servingsize:3tablespoons)Dry-roastedpistachios(1ounceor1handful)GoRawcookies(1serving)Organicprunes(6)OrganiccarrotswithorganichummusSproutedwheatpretzels(1serving)½cupinstantoatmeal,madewithwater,toppedwith½cupblueberriesTraderJoe’sorganicoliveoilpopcorn(1serving)

CHAPTER8

THEFOODBABEWAYEATINGPLANRECIPES

SINCEIBECAMETHEFoodBabe,I’vebeencreatingorganicandeasy-to-makerecipesthatwillhelpyoumaintainahealthydiet.Myrecipesarealsogearedtowardthebudget-consciouspersoninallofus,soyouwon’tfindpriceyingredientshere.Healthy,organiceatingdoesn’thavetobeexpensive.

AlthoughIlovetocook,Idon’tliketospendalotoftimecooking—I’dratherbeeating—soyou’llfindthatmyrecipesdon’ttakeverylongtoprepare.

Thiscollectionofrecipescomplementsmy21-DayEatingPlanandfeaturesanumberofrecipesImentioninvariouspartsofthebook.You’llfinddeliciousrenditionsofoldfavoriteshere,too,suchaslasagna,macaroniandcheese,pizza,Frenchfries, icecream,andmore.Feel free tochange themup,addnewingredients,substituteotherorganicingredients,orexperimentinanyway.

Whenyoucookorganically,youhavesomuchmorecontroloverwhatyouandyourfamilyeat.Youtakemoreresponsibilityforyourwell-beingandthatofthoseyoulove.

I hope you enjoy these recipes asmuch as I do, and that they become a permanent part of yourrepertoire and an integral part of a healthful, satisfying diet. They’re truly delicious, nutritious, andquicktoprepare,whileenergizingyouinsideandout.

Here’stoyourhealth!

ANOTEONINGREDIENTS

Herearesomebasicguidelinestofollowwhenshoppingforthe21-DayFoodBabeWayEatingPlan.Asageneralrule,pleasepurchaseallcertifiedorganicingredientsiftheyareavailable.

Bakingpowder:Choosethealuminum-freekind.Bread:Choosebread,tortillas,orrollsthataremadefromsproutedwheat,wholegrains,orsproutedcorn.Avoidwhiteflourandcheckfor

addedpreservatives,doughconditioners,andsugars.Broth/stock:ChoosechickenorvegetablebrothwithouthiddenMSGadditives(seehere).Youcanalsomakeyourownbrothorstockat

homeusingleftovervegetablesorchickenbones.Butter:Choosegrass-fed.Cannedfoods:Choosesauces,condiments,andotherpreservedfoodsinglassjarsorcansthatareBPA-free.Cereal:Choosewholegraincerealswithnoaddedsugarsorfortifiedvitamins.Cheese:Selectgoatcheese.Chocolate:Choosefairtrade.Rawchocolatehasthehighestnutritionalvalue.Dairy:Choose grass-fed if possible.Try raw and goat cheeses.Nutmilk and almondyogurt are great alternatives to traditional dairy

products.Makesuretheseareunsweetened.Flour:Choosewholewheatflouroverwhiteflour.Youcanalsousespelt flour,almondflour,coconutflour,orasproutedgrain-based

flour.Honey:Chooserawandlocalifpossible.Meats:Purchasechicken that ishormone-freeandbeef that isgrass-fed. Ifyoucan find these itemsata local farmers’market, that is

alwaysagreatoption.Oats:Choosesteel-cutoats,oatgroats,orgluten-freeoatsforoptimalnutrition.Oils:Whenbuyingoliveoilorcoconutoil,alwayschooseextravirgin.Hempoilandsesameoilarealsogreatalternatives.Pasta:Choosesprouted-grain,buckwheat,orwholewheatpasta.Whenchoosinggluten-freepasta, lookforvarietiesmadefrombrown

rice,quinoa,orcorn.Rice:Choosesprouted,brown,wild,black,orredHimalayanriceoverwhiterice.Saltandpepper:Chooseseasaltoverkosherortablesaltandgrindyourownpepperinamill.Soysauce:Chooselow-sodiumandnon-GMOsoysauce.Sugar:Choosecoconutsugar,dates,orsteviaextracttosweetendishesinsteadofrefinedwhitesugar.Tea:Choosenon-GMOcertifiedteaswithoutaddedflavors,andmakesuretheteacomesinsafepackaging.Youcanalsobuyloose-leaf

tea.Thickeners:Usearrowrootpowderinsteadofcornstarchtothickensauces.Vinegars:Chooserawandunfilteredvinegars.Applecidervinegarandbalsamicaregreatchoices.Water:Choosefilteredwateringlassbottlesifpurchasingfromastore,orwaterfilteredathome.

Smoothies,Juices,andBeverages

MyBasicGreenSmoothie

SERVES2

2cupswater,coconutwater,almondmilk,orcoconutmilk

3cupsvegetables:spinach,kale,romaine,collards,chard,celery,and/orcucumber,endsremovedastheycanbebitter

1cupfruit(preferablyfrozenbecausefrozenfruitwillthickenyoursmoothieandmakeitcoldandrefreshing):strawberries,blueberries,raspberries,pineapple,cranberries,peaches,mango,and/orbanana

Optional:Ifyou’reusingthissmoothieasabreakfastmealreplacement,add1tablespoongroundflaxseeds,grass-fedyogurt,hempseeds,protein,chiaseeds,oralmondbutter;forextrasweetness,add1pitteddate

1.Puttheliquidand1cupofthevegetablesinablender.

2.Blendfor30secondsuntilwellcombined.

3.Addtherestofthevegetablesandblendforanother30seconds.

4.Addthefruitandblendfor30secondsto1minute.

5.Serveimmediatelyorstoreinanairtightcontainerforupto2days.Shakeorstirbeforeserving.

MyPerfectGreenJuice

SERVES2

8cupsdarkleafygreens:spinach,kale,collards,chard,parsley,dandelion,arugula,and/orcilantro

2apples,cored(or2carrots;2beets,washedthoroughly;2oranges,peeled;or2cupsfreshpineapple,peeledandcoarselychopped)

1cucumber,endsremoved(or8stalkscelery,2fennelbulbs,or2cupsromaine)

Optionalflavorings:juiceof2lemons,4slicesgingerroot,or2clovesgarlic

1.Feedthedarkleafygreensintoyourjuicer,cupbycup.

2.Juicetheapples,carrots,beets,oranges,orpineapple.Thenaddtherestoftheingredients.

Note:Ifyoudon’thaveajuicer,youcanblendalltheingredientsinablenderandstrainusingastrainerlinedwithcheeseclothtosqueezethejuiceoutofthepulp.

HariShake

SERVES2

8ounceswater

Juiceof½lemon

4cupskale,stemsremoved

3sprigsparsley

3sprigscilantro

4largestalkscelery,chopped

1apple,coredandchopped,or1cupstrawberriesorfruitofyourchoice

1pear,coredandchopped

Optional:1tablespoonhempprotein,chiaseeds,orhempseedsifyou’reusingthisshakeasabreakfastmealreplacement

1.Putthewaterandlemonjuiceinablenderwiththefirst2cupskale.

2.Blendfor30secondsuntilwellcombined.

3.Addtheadditionalkale,parsley,cilantro,andceleryandblendforanother30seconds.

4.Addtheappleandpearandblendforanother30secondsto1minute,untilwellcombined.(Donotoverblend.)

5.Pourthemixtureinto2glassstoragejarsandchillforatleast15minutesbeforeserving.

GingerBerrySmoothie

SERVES2

4-inchpiecegingerroot(peeledifnotorganic)

4cupsleafygreens(kale,collards,romaine,spinach,chard,etc.),stemsremoved

4largestalkscelery,chopped

2cupsmixedfrozenberries(strawberries,blueberries,cranberries,etc.)

1cupwater

Optional:6tablespoonshempproteinpowder,ifyou’reusingthissmoothieasabreakfastmealreplacement

1.Putalltheingredientsinablenderandblendfor1minute,oruntilsmooth.

2.Serveimmediatelyorstoreinanairtightcontainerintherefrigeratorforupto1day.Shakeorstirbeforeserving.

PineappleGrapefruitShake

SERVES2

12ounceswater

4largestalkscelery,chopped

1cucumber,endsremoved

½grapefruit,peeledandsegmented

4cupskale,stemsremoved

2cupsfrozenpineapple

1.Putthewater,celery,cucumber,andgrapefruitinablender.

2.Blendfor30secondsuntilwellcombined.

3.Addtheremainingingredientsandblendforanother30secondsto1minute.Serveimmediatelyorstoreinanairtightcontainerintherefrigeratorforupto1day.Shakeorstirbeforeserving.

RavishingRedJuice

SERVES2

½bunchkale

½bunchparsley

5carrots

1beet,withstemsandleaves

4stalkscelery,chopped

1greenapple,cored

2-inchpiecegingerroot(peeledifnotorganic)

1cucumber,endsremoved

1.Inajuicer,juiceeachvegetableintheorderlisted.

2.Serveimmediatelyorstoreinanairtightcontainerintherefrigeratorforupto1day.Shakeorstirbeforeserving.

Kickin’KaleJuice

SERVES2

1bunchkale

½bunchcilantroorparsley

4stalkscelery,chopped

2-inchpiecegingerroot(peeledifnotorganic)

1cucumber,endsremoved

1lemon,peeled

Optional:1greenapple,cored(foraddedsweetness)

1.Juicetheingredientsintheorderlisted.

2.Pourintoapitcherandstirbeforeserving.Canbestoredinanairtightcontainerforupto12hours(someliveenzymeswillbelost).

LemonLimeCooler

SERVES2

1bunchgreens(kale,collards,romaine,spinach,chard,etc.)

1bunchherbs(parsley,cilantro,and/ormint)

1lemon,peeled

1lime,peeled

2cucumbers,endsremoved

Optional:1greenapple,cored(foraddedsweetness)

1.Juicetheingredientsintheorderlisted.

2.Pourintoapitcherandstirbeforeserving.

HomemadeOrganicCashewMilk

SERVES6TO10

1cuprawcashews

6cupswater

Optional:2dates,pitted(foraddedsweetness)

Optional:1teaspoonvanillaextract,orseedsfromonevanillabean

1.Soakthecashewsovernight(atleast6hours)in2cupswater.

2.Rinseanddrainthesoakedcashews.

3.Placethecashews,4cupswater,andoptionalingredients,ifusing,inablenderandblendonhighforabout1minute.

4.Pourthemilkintoanairtightcontainerandstorerefrigeratedforupto4days.

MacaHotChocolate

SERVES2

2½cupsunsweetenednutmilk(coconut,almond,orHomemadeOrganicCashewMilkfromtherecipeonthepreviouspage)

4tablespoonsrawcacaopowder

1tablespoonmacapowder

2dates,pitted

Pinchofseasalt

1.Combinealltheingredientsinablenderandblenduntilsmooth.

2.Pourintoasmallsaucepanandslowlywarmtodesiredtemperature.

Breakfast

QuinoaVeggieScramble

SERVES4

2tablespoonscoconutoroliveoil

2cupschoppedbroccoli

2cupschoppedmushrooms

2cupschoppedtomatoes

4cupsspinach,stemsremovedandchopped

2cupscookedquinoa

¾teaspoonseasalt

Freshlygroundblackpepper

1.Heatthecoconutoroliveoilinasautépanonmediumheat.

2.Addthebroccoli,mushrooms,tomatoes,andspinachandcookforabout10minutes,oruntiltender.

3.Addthequinoa,seasalt,andpeppertothepanandcombine.

4.Allowtocookforanother2to3minutes,oruntilthequinoaiswarm.Serveimmediately.

PerfectPorridgeParfait

SERVES4

1cupoatgroats,rinsedanddrained

1cupEzekielcereal,muesli,orsteel-cutorrolledoats

Sprinkleofcinnamon

4teaspoonscurrants

16ouncesunsweetenedalmondmilk

Optional:4teaspoonschiaseeds

4cupsfreshorfrozenfruit

1.Ina“togo”glasscontainer,placetheoatgroats,Ezekielcerealormueslioroats,cinnamon,currants,almondmilk,andchiaseeds,ifusing,andstir.

2.Topthemixturewithfreshorfrozenfruitandserve,orstoreintherefrigeratorovernightorupto3days.Servecoldor,ifdesired,heatonthestoveuntilwarm.

ChiaSeedPudding

SERVES4

4cupsdicedfruit(e.g.,pearsandstrawberries)

¼cupcurrants,raisins,orgojiberries

2cupsunsweetenednutmilk

⅓cupchiaseeds

Juiceandzestof1orange

1tablespoonvanillaextract

¼teaspooncinnamon

½cupshreddedcoconut

4mintleaves,forgarnish

1.Dividethedicedfruitevenlyamong4bowlsandtopeachwithasprinkleofcurrants,raisins,orgojiberries.

2.Combinethenutmilk,chiaseeds,orangejuiceandzest,vanilla,andcinnamoninasmallpitcherandstir.Pour½cupofthemixtureoverthefruitineachbowl.

3.Topthefruitbowlswithshreddedcoconut.

4.Refrigerateforatleast30minutes(orchillovernight).

5.Topeachbowlwithamintleafbeforeserving.Canbemadeinadvanceandstoredupto3days.

MiniFrittatas

SERVES4

4eggs,beaten

1largeredbellpepper,diced

½smallredonion,diced

3sun-driedtomatoes,diced

3tablespoonsmincedfreshbasil

¼teaspooncrushedredpepperflakes

¼teaspoonpaprika

¼teaspoonseasalt

Freshlygroundblackpepper

½teaspooncoconutoil

Optional:1to2ouncesgoatcheese

1.Preheattheovento375°F.

2.Inalargebowl,mixalltheingredients,exceptthecoconutoil,untilcombined.

3.Greaseamuffinpanwiththecoconutoil.Pourthemixtureintothepan.

4.Bakefor10to14minutes,oruntilthefrittatasaregoldenontop.

5.Letstandforatleast5minutesandserve.

WalnutBreakfastBars

MAKES8BARS

1teaspooncoconutoil

1cuprolledoats

¾cupflourofchoice,preferablyalmondorspelt

¼cupgroundflaxseeds

1teaspooncinnamon

¼teaspoonseasalt

¼cuphoney

¼cupcoconutsugar

⅓cupmashedveryripebanana

¼cupcoconutoil,melted

2largeeggs

½cupchoppedrawwalnuts

¼cupapricotpreserves

1.Preheattheovento350°F.

2.Lightlygreasean8-by-8-inchbakingpanwiththe1teaspooncoconutoil.

3.Inamediumbowl,combinetheoats,flour,flaxseeds,cinnamon,andseasalt.

4.Inalargebowl,mixthehoney,coconutsugar,banana,meltedcoconutoil,andeggsuntilcombined.(Foraveganoption,combine2tablespoonsgroundflaxseedsand6tablespoonswaterandletsitfor10minutes.Usethismixtureinsteadofeggs.)

5.Addtheflourmixturetotheliquidsandstirjustuntilcombined.

6.Stirinthewalnutsandpourthebatterintothepreparedpan.

7.Bakefor30to35minutes,oruntilatoothpickinsertedintothecentercomesoutclean.

8.Neartheendofthebakingtime,pourtheapricotpreservesintoasmallsaucepanandbringtoaboil.

9.Whenthebarscomeoutoftheoven,brushthepreservesontop.Coolcompletelyandcutinto8bars.Storeinasealedcontainerforupto3days.Thesecanalsobefrozenforupto1month.

CarrotCakePancakes

SERVES4

1⅓cupflourofchoice(almond,spelt,etc.)

2tablespoonsrolledoats

1cuppeeledandfinelychoppedcarrots

1⅓cupunsweetenednutmilk

2tablespoonscoconutoil

1teaspooncinnamon

½teaspoonnutmeg

1teaspoonvanillaextract

1teaspoonaluminum-freebakingpowder

½teaspoonseasalt

Optional:4tablespoonsmaplesyrup

Optional:4tablespoonsbutter

1.Inablender,placetheflour,oats,carrots,nutmilk,1tablespoonofthecoconutoil,cinnamon,nutmeg,vanilla,bakingpowder,andseasaltandblenduntilcombined.

2.Inasmallskillet,melttheremainingcoconutoilovermediumheat.

3.Pourthebatterintothepanandcookforabout3to4minutesoneachside.

4.Topwithmaplesyrupandbutter,ifdesired.

BreakfastBurritos

SERVES4

2tablespoonscoconutoil

2sweetpotatoes,peeledandchopped

1cupchoppedonion

1cupchoppedredbellpepper

2cupschoppedspinach

Dashofcayennepepper

Seasaltandfreshlygroundblackpepper

8eggs,beaten(or½cuphempseeds,ifvegan)

4largesproutedgraintortillas

1.Melt1tablespoonofthecoconutoilinalargeskilletovermediumheat.Addthesweetpotatoestotheskilletandallowthemtocookforabout10minutes,oruntiltender.

2.Whenthesweetpotatoesaretender,addtheonion,redbellpepper,spinach,cayenne,seasalt,andpepper.Allowthevegetablestocook,stirringoccasionally,foranother5to7minutes,oruntiltender.

3.Melttheremainingcoconutoilinaseparateskilletovermediumheat.Addtheeggsandcook,stirringoccasionally,forabout5minutes.Theyshouldhavetheconsistencyofscrambledeggs.Ifyouaremakingtheveganversion,skipthisstep.

4.Addthevegetablestothescrambledeggs.Ifyouaremakingtheveganversion,insteadaddthehempseedstothevegetablesoncetheyarefullycooked.

5.Placeeachtortillaonaplate,scoopthescrambledeggswithvegetablesorhempseedswithvegetablesontoeachtortilla,wrapuptightly,andserveimmediately.

CinnamonRaisinFrenchToastCrunch

SERVES4

4eggs

1cupunsweetenedalmondmilk

2teaspoonsvanillaextract

¼teaspoonseasalt

¼teaspoonnutmeg

¾teaspooncinnamon

Coconutoilorbuttertogreasethepan

8slicescinnamonraisinbread

½cuprawwalnuts,toastedandchopped

2apples,coredandthinlysliced

1tablespooncoconutoilorbutter

¼cupmaplesyrup

1.Thenightbefore,inabowlbeattogethertheeggs,milk,vanilla,seasalt,nutmeg,andcinnamon.

2.Greasea9-by-13-inchbakingdishwithcoconutoilorbutter.

3.Arrange4slicesofbreadinthedish,breakinguppiecestofitineverynookandcranny.

4.Pourhalfofthebatterontop.

5.Layer¼cupwalnutsandoneoftheslicedapplesontop.

6.Repeattheprocess,endingwithapplesandwalnutsontop.

7.Coverandrefrigeratethedishovernight,orforatleast8hours.

8.Inthemorning,preheattheovento350°F.

9.Coverthedishwithaluminumfoilandbakefor30to40minutes.10.Inasmallpot,heatthemaplesyrupwith1tablespoonofcoconutoilorbutteruntiltheoilismelted.DrizzleovertheFrenchtoast

andserveimmediately.

BlueberryLemonHempseedMuffins

SERVES4

1cupalmondflour

1egg,beaten

1ripebanana,mashed

¼teaspoonbakingsoda

Dashofseasalt

½teaspoonvanillaextract

1tablespooncoconutoil

2tablespoonshempseeds

Juiceandzestof½lemon

½cupblueberries

1.Preheattheovento350°F.

2.Placealltheingredientsexcepttheblueberriesinabowlandmixwellwithawoodenspoonorstandmixer.

3.Oncethebatterissmooth,foldintheblueberries.

4.Greaseamuffinormini-muffinpanwithcoconutoilorlinethepanwithunbleachedpapercups.

5.Dividethebatterevenlyamongthemuffincups.

6.Bakefor25minutes,oruntilatoothpickinsertedintothecentercomesoutclean.

7.Removefromtheovenandplacethepanonacoolingrack.Allowthemuffinstocoolfor10minutesbeforeserving.Leftovermuffinscanbestoredinanairtightcontainerforupto3days.

Lunch

OntheGoPastaSalad

SERVES4

1tablespooncoconutoil

1cupmushrooms,thinlysliced

2Romatomatoes,chopped

1bellpepper,chopped

½cuppinenuts

Seasaltandfreshlygroundblackpepper

2cupssproutedmacaroniorspiralnoodles,cookedandchilled

2freshbasilleaves,chopped

4tablespoonsoliveoil

½cupKalamataolives,pittedandsliced

1.Inalargeskilletovermediumheat,meltthecoconutoilandsautéthemushrooms,tomatoes,bellpepper,andpinenutsfor5to6minutes,oruntiltender.

2.Seasonwithseasaltandpepperandallowtocoolcompletely.

3.Inamixingbowl,combinethecookedmacaroniornoodles,cooledvegetables,basil,oliveoil,andolives.

4.Serveimmediatelyorrefrigerateforupto2days.

AvocadoSautéMushroomWrap

SERVES4

4cupsmushrooms,finelychopped

1cupfinelychoppedwhiteonion

4cupsspinach,chopped

¼cupagedbalsamicvinegar

Seasaltandfreshlygroundblackpepper

2tablespoonscoconutoil

4sproutedgraintortillas

2avocados,pittedandpeeled

1.Inasmallmixingbowl,combinethemushrooms,onion,spinach,balsamicvinegar,seasalt,andpepper.

2.Heatthecoconutoilinasautépanovermediumheatandaddthevegetablestothepan.Allowthemtocookfor5to10minutes,oruntiltender.

3.Placethetortillasonaservingplateandspread½avocadoevenlyovereachwrap.

4.Spoonthesautéedvegetablesovertheavocadoandwrapthetortillastightly.

SpicyTomatoKaleSoup

SERVES4

1teaspoonoliveoil

½whiteonion,chopped

3carrots,peeledandchopped

2clovesgarlic,minced

1teaspoonseasalt

½teaspoonfreshlygroundblackpepper

½teaspooncrushedredpepperflakes

1tablespoonchoppedfreshrosemary

1tablespoonchoppedfreshbasil

1tablespoonchoppedfreshsage

1bayleaf

1quartvegetablebroth

2cupswater

24-ouncecancrushedtomatoes

15-ouncecancannellonibeans,strainedandrinsed

1bunchkale,stemsremovedandchopped

1.Heattheoliveoilovermediumheatinalargepot.

2.Addtheonionandcarrotsandcookfor4to5minutes.

3.Addthegarlicandcookforanother2minutes.

4.Addthesalt,pepper,redpepperflakes,herbs,broth,water,andtomatoestothepotandbringtoaboil.

5.Oncethesoupisataboil,reducetoasimmerandaddthebeans.

6.Simmerthesoupfor25minutes.

7.Discardthebayleafandpureethesoup,usingahandblender.

8.Addthechoppedkaleandstirtocombine.Servehot;storeleftoversintherefrigeratorforupto3days.

ChickenSaladSandwich

SERVES4

Champagnevinaigrette:

2tablespoonschoppedshallots

1teaspoonDijonmustard

2teaspoonshoney

2clovesgarlic

¼cupchampagnevinegar

Seasaltandfreshlygroundblackpepper

½cupoliveoil

Optional:½cupGreekyogurt

Chickensalad:

12ouncescookedchicken,diced

½redonion,thinlysliced

½greenapple,coredandthinlysliced

¼cupchoppedparsley

¼cupgojiberries,chopped

Seasaltandfreshlygroundblackpepper

4slicessproutedwheatbread

8leavesBibblettuce

½cupalmonds,chopped

Tomakethevinaigrette:

Combinetheshallots,mustard,honey,garlic,vinegar,seasalt,andpepperinablenderandblenduntilsmooth.Slowlyblendintheoiltoformacreamyvinaigrette.TransfertoabowlandaddtheGreekyogurt,ifusing.Mixuntilcombined.

Tomakethechickensalad:

1.Inalargebowl,combinethevinaigrette,chicken,onion,apple,parsley,andgojiberries.Seasonwithseasaltandpepperasdesired.

2.Serveeachsandwichopen-facedonasliceofsproutedwheatbreadlayeredwithalettuceleaf,andtopwiththechoppedalmonds.

Open-FacedCrunchyVeggieSandwich

SERVES4

1mediumcucumber,chopped

2celerystalks,chopped

4carrots,choppedorgrated

2avocados,pitted,peeled,andchopped

¼cupchoppedrawwalnuts

¼cupoliveoil

Seasaltandfreshlygroundblackpepper

8slicessproutedwheatbread

2½tablespoonswholegrainmustard

8lettuceleaves

1.Inamediumbowl,combinethecucumber,celery,carrot,avocados,walnuts,oliveoil,seasalt,andpepper.

2.Toastthebreadandspreadeachslicewithmustard.Addlettucetoeachsliceanddividethesaladevenlyamongtheslicesofbread.

Melt-in-Your-MouthKaleSalad

SERVES4

2buncheskale,stemsremoved

Juiceof2lemons

2tablespoonsoliveoil

2teaspoonshoney

Seasaltandfreshlygroundblackpepper

⅔cupcurrants(orchoppedraisins)

1cuppinenuts,toasted

½cupgratedParmesan

1.Inafoodprocessor,processthekaleintosmallpieces.

2.Inalargebowl,combinethelemonjuice,oliveoil,honey,seasalt,andpepper.

3.Addthechoppedkale,currants,pinenuts,andParmesantothebowl.

4.Stirtheingredientstogetherandserve.

SaladDressings

TahiniDressing

SERVES10TO12

Juiceof1largelemon

1clovegarlic,minced

½cupwater

½cuprawtahini

1teaspoonmaplesyruporhoney

1tablespoonplus1teaspoonapplecidervinegar

1½teaspoonslow-sodiumtamari

1teaspoongroundcoriander

1teaspooncumin

2tablespoonshempseedoroliveoil

¼teaspoonseasalt

1tablespoonrawsesameseeds

1.Combinethelemonjuice,garlic,andwaterinablenderandpureefor15to30seconds.

2.Addtheremainingingredientsandpureeuntilsmooth.

3.Storeforupto1weekinanairtightcontainerintherefrigerator.Shakebeforeserving.

MapleMustardDressing

SERVES10

¾cupoliveoil

¼cupapplecidervinegar

¼cupwholegrainmustard

1tablespoonmaplesyrup

½teaspoonseasalt

½teaspoonfreshlygroundblackpepper

1.Whiskalltheingredientstogetherinabowlorprocessinablenderuntilsmooth.

2.Storeforupto1weekinanairtightcontainerintherefrigerator.Shakebeforeserving.

CarrotGingerDressing

SERVES6TO8

4carrots,cutintochunks

½whiteonion,quartered

4-inchpieceofgingerroot,peeledandchopped

2tablespoonswhitemisopaste

¼cupricewinevinegar

2tablespoonshoneyorcoconutpalmsugar

3tablespoonsdarktoastedsesameoil

2tablespoonsoliveoil

¼cupwater

½teaspoonseasalt

½teaspoonfreshlygroundblackpepper

1.Inablender,processalltheingredientsuntilsmooth.

2.Storeforupto1weekinanairtightcontainerintherefrigerator.Shakebeforeserving.

Dinner

WhiteBeanChili

SERVES4

2tablespoonsoliveoil

1mediumonion,diced

1redbellpepper,diced

1mediumcarrot,diced

5clovesgarlic,minced

1teaspoonsmokedpaprika

Dashofcayennepepper

½teaspooncinnamon

1teaspooncumin

1teaspoonturmeric

8largetomatoes,diced,ora14-to-18-ouncecandicedtomatoes

Two15-ouncecanschickpeas,rinsedanddrained

4cupsvegetablebroth

Seasaltandfreshlygroundblackpepper

1mediumzucchini,diced

1.Heattheoliveoilovermediumheatinalargesouppot.

2.Addtheonion,bellpepper,carrot,andgarlicandsautéuntilthevegetablesaretender.

3.Addthespicesandcookforoneminute.

4.Addthetomatoes,chickpeas,andvegetablebrothandbringtoaboil.Seasonwithseasaltandpepper.

5.Turndowntoasimmerandcookforabout20minutes.Addalittlewaterifmoreliquidisneeded.

6.Addthezucchiniandcookforabout20minutesmore.Servehot;storeleftoversintherefrigeratorforupto3days.

Mac’n’Cheese

SERVES4

8ounces100%organicsproutedwholewheatorspeltpasta

½headcauliflower,chopped

6ouncesmildgoat’smilkorcheddarcheese

1tablespoonbutter

Seasaltandfreshlygroundblackpeppertotaste

Optional:Dashofnutmeg

1.Bring4cupswatertoaboilinalargepotonhighheat.

2.Addthepastaandcookuntilitisaldenteorfirm,followingthepackagedirections.

3.Whilethewaterisheatingupforthepasta,steamthecauliflowerinasteamerbasketplacedinalargepotfilledwith1or2cupsboilingwaterfor5to7minutes.

4.Shredthecheesewithagraterorafoodprocessor.

5.Gratethecauliflowerbyhandorpulseinafoodprocessor.

6.Mixthegratedcheese,cauliflower,butter,andseasoningswiththedrainedpastaandstirtocombine.Servehot;storeleftoversintherefrigeratorforupto3days.

ForVeganMac’n’Cheese,replacethecheesewiththefollowing:

¾cupnutritionalyeast

Juiceof½lemon

1tablespoontahini

2tablespoonscashews

½tablespoonDijonmustard

½tablespooncoconutoil

½tablespoongarlicpowder

½tablespoononionpowder

⅛teaspooncayennepepper

¼to½cupunsweetenednutmilk(ifyouhaveanutallergy,substitute½to1cupwaterorcoconutmilk)

Seasaltandfreshlygroundblackpepper

1.Inablender,processthenutritionalyeast,lemonjuice,tahini,cashews,Dijonmustard,coconutoil,garlicandonionpowder,cayenne,nutmilk,seasalt,andpepperuntilsmooth.Pourthemixtureintothebowlwiththecauliflower,seasonings,andpastaandstir.

MasalaBurgers

SERVES4

½cupquinoa,cooked

1sweetpotato,bakedwithskinremoved,andmashed

1egg,slightlybeaten,or1tablespoonflaxseedsmixedwith2tablespoonswater

2tablespoonschoppedcilantro

1smallonion,diced

2-inchpiecegingerroot,peeledandminced

1clovegarlic,minced

½teaspoonseasalt

½teaspoongarammasala(canbefoundinmostlocalgroceries)

½teaspooncurrypowder

¼teaspoonmustardseeds

⅛teaspooncayennepepper

Meltedcoconutoilforbrushingtheburgers

2cupsspinach

1.Preheattheovento400°F.

2.Combinealltheingredientsexceptthecoconutoilandspinachinalargebowl.

3.Formthemixtureinto8patties.

4.Placethepattiesonalargebakingsheetcoveredwithparchmentpaper.

5.Brushthetopsoftheburgerswithcoconutoil.

6.Bakefor15minutes,thenfliptheburgersandbrushwithcoconutoilagain.

7.Bakeforanother15minutes,oruntilgoldenbrown.Serveontopofthespinach.

ChickenwithSautéedKale

SERVES4

2tablespoonscoconutoil

4cupskale,shredded

Juiceof2lemons

Seasaltandfreshlygroundpepper

1cupcashews

16ounceschicken,baked(or½cupcookedwhitebeans)

1.Inalargeskilletovermediumheat,meltthecoconutoilandsautéthekalewiththelemonjuicefor4to5minutes.Seasonwithsaltandpepper.

2.Transferthekaletoaservingplateandsprinklewithcashews.

3.Topthekalewithwarmchickenorwhitebeans.

MisoSoupwithBlackRiceNoodles

SERVES4

8cupswater

1sheetnori(driedseaweed),cutintolargerectangles

½cupchoppedmushroomsand/orcubedfirmorganictofu

5ouncesblackricenoodles

½cupredorwhitemisopaste

¾cupchoppedgreenonions

Seasalt

1.Inalargepot,bringthewatertoalowboil.

2.Addthenori,mushroomsand/ortofu,andnoodlesandlowertheheattoasimmerfor5to7minutes.

3.Inthemeantime,putthemisopasteinasmallbowl,addalittlewarmwater,andwhiskuntilsmooth.

4.Addthegreenonionsandmisotothesoupandstirtoensurethatthesoupdoesn’tclump.It’simportantnottoboilthemiso;youdon’twanttokillthebeneficialbacteria.

5.Heatatjustbelowsimmeringpointfor3moreminutesandserveimmediately,orstoreandservecoldlater.Thesoupcanbestoredintherefrigeratorupto2days.

MoroccanVeggieandChickpeaSoup

SERVES4

2tablespoonsoliveoil

1mediumonion,diced

1redbellpepper,diced

1mediumcarrot,diced

5clovesgarlic,minced

1teaspoonsmokedpaprika

Dashofcayennepepper

½teaspooncinnamon

1teaspooncumin

1teaspoonturmeric

8largetomatoes,diced,ora14-to-18-ouncecandicedtomatoes

4cupscookedchickpeas,ortwo15-ouncecanschickpeas,rinsedanddrained

4cupsvegetablebroth

Seasaltandfreshlygroundblackpepper

1mediumzucchini,diced

1.Heattheoliveoilovermediumheatinalargesouppot.

2.Addtheonion,bellpepper,carrot,andgarlicandsautéfor5to6minutes,untilthevegetablesaretender.

3.Addthespicesandcookfor1minute.

4.Addthetomatoes,chickpeas,andvegetablebrothandbringtoaboil.Seasonwithseasaltandpepper.

5.Turndowntoasimmerandcookforabout20minutes.Addextrawaterifmoreliquidisneeded.

6.Addthezucchiniandcookforabout20minutesmore.Servehot.Leftoverscanbestoredintherefrigeratorforupto3days.

VegetableLasagna

SERVES4

1tablespoonextravirginoliveoil

½onion,chopped

2garliccloves,chopped

24-ouncecanstrainedorcrushedtomatoes

½teaspooncrushedredpepperflakes

½teaspoonseasalt

1egg

15-ouncecontainerricotta

1tablespoondriedItalianherbs,or¼cupfreshbasil,chopped

1largezucchini,sliced½inchthick

1largeyellowsquash,sliced½inchthick

2cupsbabykale,spinach,orotherdarkleafygreens

½cupParmesan,shredded

½cupgoatmozzarellaorcheeseofchoice,shredded

1.Preheattheovento375°F.

2.Heattheoliveoilinalargesautépanovermediumheatandsautétheonionfor5minutes.

3.Oncetheonionistender,addthegarlicandsautéfor2moreminutes.

4.Addthetomatoes,redpepperflakes,andsaltandbringtoaboil,thenreducetoasimmer.

5.Allowthesaucetocookforatleast10minutes.(Alternatively,youcanuseyourfavoritejarredtomatoormarinarasauce.)

6.Inabowl,combinetheegg,ricotta,andherbsandstirwell.

7.Spreadabout⅓ofthecookedtomatosauceonthebottomofalargebakingdish.

8.Layerthezucchiniontopofthesauce.

9.Spread½thericottamixtureontopofthezucchini.10.Layerwith⅓moretomatosauce.11.Layertheyellowsquashontopofthetomatosauce.12.Spreadtheremainingricottamixtureontopofthesquash.13.Layerthegreensontopofthericotta.14.Topwiththeremainingsauceandshreddedcheese.15.Coverwithaluminumfoilandbakethelasagnafor30to40minutes,untilthesauceisbubblyandthecheeseslightlybrowned.16.Allowthelasagnatorestfor10minutesbeforeserving.

BlackBeanandSweetPotatoSoup

SERVES4

1tablespooncoconutoiloroliveoil

1onion,chopped

2clovesgarlic,minced

2sweetpotatoes,peeledandchopped

1cupmushrooms,sliced

1tomato,diced

2cupsspinach,stemsremovedandchopped

6cupsvegetablebroth

2cupscookedblackbeans

1teaspooncumin

1teaspooncoriander

1teaspooncurrypowder

Seasaltandfreshlygroundblackpepper

Toppings:

12sprigscilantro

1avocado,pitted,peeled,andsliced

1.Inalargesouppot,heatthecoconutoilandsautétheonionsandgarlicforabout5minutes.

2.Addthesweetpotatoes,mushrooms,tomatoes,andspinachandsautéfor5to10minutes.

3.Addthevegetablebroth,blackbeans,cumin,coriander,curry,seasalt,andpepperandstirtocombine.

4.Bringtheingredientstoaboil,thenlowertheheatandsimmerforabout20minutes,oruntilthesweetpotatoesandothervegetablesaretender.

5.Pourthesoupintoservingbowlsandtopeachwithcilantrosprigsandslicedavocado.Ifyoudonotwishtoserve4,storetheremainingsoupinanairtightcontainerintherefrigeratorforupto3days,orfreezeforupto1month.

GingerGarlicSalmon

SERVES4

4¼cupsmirin(Japanesecookingwine,availableintheAsiansectionofthegrocerystore)

2to3tablespoonscoconutpalmsugarormaplesyrup

½cuplow-sodiumtamariorsoysauce

2tablespoonsmincedpeeledgingerroot

4clovesmincedgarlic

1½poundswildsalmonfilets,withskinon

Optional:4scallions,chopped

1.Combinealltheingredientsexceptthesalmonandscallionsinasmallsautépanovermediumtohighheat.Bringtoaboil,thensimmerfor5to7minutes,stirringoccasionally.

2.Letthemarinadecool.Placethesalmoninanovenproofglassdishwiththemarinade.Besurethatbitsofgingerandgarlicareontheskinlessside.

3.Marinatethesalmonintherefrigeratorforatleast1hourandatmost6hours.

4.Preheattheovento425°F.

5.Placetheglassdishofsalmonintheovenwiththeskinlesssidefacingup.(Theskinwillsticktothedishandleaveyouwithallthegoodfish.)

6.Bakefor15to20minutes.

7.Letthefishrestfor2to5minutesandtopwithchoppedscallionsifusing.Serveimmediately.

TurkeyMeatballswithSpaghettiSquash

SERVES4

1spaghettisquash

½cupwater

1poundgroundturkey

¼teaspoondriedoregano

¼teaspoongarlicpowder

¼teaspoondriedrosemary

¼teaspoondriedthyme

¼teaspoondriedsage

½teaspoonseasalt

Freshlygroundblackpepper

1egg,beaten

24-ouncejaroftomatoormarinarasauce

½cupshreddedParmesan

1.Preheattheovento350°F.

2.Cutthespaghettisquashinhalfandscrapeoutalltheseeds.

3.Placethesquashfacedownonalargebakingsheet.Addthewater,coverwithfoil,andbakefor45minutes.

4.Whilethespaghettisquashiscooking,combinetheremainingingredients,exceptthetomatosauceandcheese,inalargebowl.

5.Formmeatballs(about2tablespoonseach)withyourhandsandplacethemonagreasedcookiesheet.

6.Bakefor20minutesalongsidethespaghettisquash,turninghalfwaythrough.

7.Removethemeatballsfromtheovenandplaceinasautépanwiththetomatosauce.

8.Warmthesaucethoroughly.

9.Removethespaghettisquashfromtheovenandscrapeouttheflesh.10.Dividethespaghettisquashamong4bowlsandtopeachwithsauceandmeatballs.11.SprinklewithParmesanandenjoy.

QuickandEasyHome-BakedPizza

SERVES4

4largesproutedwheattortillas

½cuptomatoorpizzasauce

4clovesgarlic,minced

1cupchoppedonions

1cupchoppedgreenbellpeppers

1cupchoppedbroccoli

20blackolives,pittedandsliced

Crushedredpepperflakes

Optional:4ouncesshreddedmozzarella

Optional:1ounceshreddedParmesan

1.Preheattheovento450°F.

2.Putthetortillasonalargebakingsheetandplaceintheovenfor3to4minutes.Oncethetortillashavestartedtocrispslightlyattheedges,removefromtheoven.

3.Spreadthesauceovereachtortillaandsprinkleonthegarlic.Topwiththeremainingingredientsorexperimentwithtoppings,beingcarefulnottooverloadthecrust.Ifusingcheese,sprinkleitontop.

4.Bakefor10minutes.Servehot.

MexicanCasserole

SERVES4

1teaspoonoliveoil

1smallonion,chopped

2mediumzucchini,chopped

1greenbellpepper,chopped

1tomato,chopped

1tablespoonchilipowder

1teaspooncumin

15-ouncecanblackbeans,rinsedanddrained

15-ouncecankidneybeans,rinsedanddrained

2clovesgarlic,minced

2jalapeños,seededandminced

14-ouncecantomatosauce

8smallsproutedcorntortillas

2ouncesgoat’smilkcheddarcheese,shredded

Limewedges

Sourcreamorplainyogurt

1.Preheattheovento350°F.

2.Heattheoliveoilovermediumheatinalargeskillet.

3.Addtheonionandsautéforabout3minutes.

4.Addthezucchini,greenpeppers,tomato,andspicestotheskilletandcookforanother5minutes.

5.Addthebeans,garlic,andjalapeñosandcookforanother2minutes.

6.Turnofftheheatandsetaside.

7.Coverthebottomofalargebakingdishwith½thetomatosauce.

8.Place4ofthecorntortillasoverthesauce.

9.Add½thevegetableandbeanmixturetothedish.10.Addanotherlayeroftortillasandthentherestofthevegetableandbeanmixture.11.Pourtheremainingsauceoverthetop.12.Topthecasserolewithshreddedcheeseandcoverwithfoil.13.Bakeforatleast30minutes,untilthesaucestartstobubble.14.Serveeachportionwithalimewedgeandadollopofsourcreamorplainyogurt.

EggplantParmesan

SERVES4

1largeeggplant

3tablespoonsoliveoil

1largeonion,chopped

3clovesgarlic,minced

8ripetomatoes,diced

½teaspooncrushedredpepperflakes

½cupchoppedfreshbasil

½teaspoonseasalt

1cupquinoa,cooked

3ouncescrumbledgoatcheese

¼cupshreddedParmesan

1.Preheattheovento400°F.

2.Slicetheeggplantinto½-inch-thickpieces,coatlightlywith1tablespoonoftheoliveoil,andplaceonalargebakingsheet.

3.Baketheeggplantslicesfor10to15minutes,untilslightlygolden.Removefromtheovenandlowerthetemperatureto350°F.

4.Inalargeskillet,heattheremaining2tablespoonsoilovermediumheat.Addtheonionandsautéforabout5minutes.

5.Oncetheonionistender,addthegarlicandsauté2moreminutes.

6.Addthetomatoes,redpepperflakes,halfthebasil,andtheseasalt.Allowthetomatoestocookforatleast10minutesandthenmashthemwithapotatomasherorfork.

7.Spread½thetomatosauceacrossthebottomofalargebakingdish.

8.Layertheingredientsinthisorder:eggplantslices,quinoa,andremainingsauce.Topwiththecheeseandremainingbasil.

9.Coverwithfoilandbakefor30to40minutes.Servehot.Storeleftoversintherefrigeratorforupto3days.

GrilledChickenwithRhubarb-CucumberSlaw

SERVES4

1redAnaheimchilipepper,seeded

2clovesgarlic

2scallions,sliced

1tablespoonlow-sodiumtamari

3tablespoonsoliveoil

16ouncesskinless,bonelesschickenbreasts

1cupdicedrhubarb

½cucumber,slicedandthenhalved

2tablespoonschoppedcilantro

2teaspoonshoney

1tablespoonapplecidervinegar

Seasaltandfreshlygroundblackpepper

1.Inafoodprocessor,pulsetheredchilipepper,garlic,andscallionsuntilchopped.Whiletheprocessorisrunning,drizzleinthetamariand2tablespoonsoftheoliveoiluntilapasteforms.

2.Spreadthepasteoverthechickenandmarinatefor20minutesintherefrigerator.

3.Heat1teaspoonoftheoilinasautépanovermedium-highheat.Cookthechickenfor4to5minutesoneachside,oruntilcookedallthewaythrough.

4.Inamediumbowl,combinetherhubarb,cucumber,cilantro,honey,remainingoliveoil,andvinegar.

5.Servethechickentoppedwiththerhubarb-cucumberslaw.

VeggieSloppyJoes

SERVES4

1tablespoonoliveoil

½cupdicedgreenbellpepper

½cupmushrooms,chopped

½onion,chopped

½jalapeño,seededanddiced

1clovegarlic,minced

2tomatoes

4cupscookedlentils

½cuptomatopaste

1tablespoonsoysauce

2tablespoonschilipowder

1tablespoonpaprika

1teaspoondriedoregano

1teaspoondriedbasil

Seasaltandfreshlygroundblackpepper

4sproutedburgerbuns

Shreddedredcabbage,forgarnish

Pickleslices,forgarnish

1.Heattheoliveoilinalargesautépanovermediumheat.

2.Addthebellpepper,mushrooms,onion,jalapeño,andgarlictothepanandsautéfor5to10minutes,oruntilthevegetablesaretender.

3.Meanwhile,inablender,processthetomatoesuntilsmooth.

4.Totheskilletaddthecookedlentils,tomatopaste,blendedtomatoes,soysauce,chilipowder,paprika,oregano,basil,seasalt,andpepperandcombine.

5.Sautétheingredientsfor5minutes,oruntilthemixturethickens.

6.Filleachbunwithsloppyjoemixtureandtopwithshreddedredcabbageandpickles.

“FastFoods”andSnacks

OrganicHomemadeFrappuccino

SERVES2

3cupsbrewedcoffee,chilled

1cupalmondmilk

4tablespoonsrawcacaopowder

4pitteddates

2frozenbananas

20icecubes

1.Placealltheingredientsinablender,blendwell,andservechilled.

SuperfoodPopcorn

SERVES4

½cuppopcornkernels

3teaspoonscoconutoil

2tablespoonshempseeds

½teaspoonseasalt

4teaspoonsredpalmoil,grass-fedbutter,orghee,melted

1.Inalargepot,stirtogetherthepopcornkernelsandcoconutoil,cover,andplaceoverhighheat.

2.Letthepopcornpopuntilyouonlyhearacoupleofpopspersecond.

3.Pourthepopcornintoalargebowl.

4.Usingablenderorfoodprocessor,blendthehempseedsandseasaltuntilfine.

5.Topthepopcornwiththemeltedredpalmoil,butter,orgheeandthehempseedandseasaltmixture.

CreamyKaleandArtichokeDip

SERVES4

½bagfrozenartichokehearts,thawedandchopped

2cupsfinelychoppedkale,spinach,Swisschard,orcollards

1clovegarlic,minced

⅛teaspoonfreshlygratednutmeg

⅛teaspooncayennepepper

½teaspoonseasalt

½teaspoonfreshlygroundblackpepper

½cupsourcreamorGreekyogurt

1½tablespoonsmayonnaise

1½tablespoonsParmesanormanchego,plusmorefortoppingifdesired

Coconutoilforgreasingthepan

1.Preheattheovento375°F.

2.Combinealltheingredientsexceptthecoconutoilinalargebowl.Mixwell.

3.Greaseamediumbakingdishwiththecoconutoilandputinthedipmixture.

4.Topwithadditionalcheese,ifdesired.

5.Coverwithaluminumfoilandbakefor40to45minutes.

6.Removefromtheovenandletsitforatleast5minutesbeforeservingwithhomemadepitaortortillachips(seenextrecipe).

PitaorTortillaChips

SERVES4

5wholewheatpitasorsmallsproutedcorntortillas

1tablespooncoconutoil

¼teaspoonpaprika

¼teaspoonseasalt

1.Preheattheovento400°F.

2.Cutthepitasortortillasintotriangleswithapizzacutter.

3.Combinethetriangleswiththecoconutoil,paprika,andseasaltinalargebowl.

4.Placethetrianglesonabakingsheetandbakefor8to10minutes,untilcrisp.

5.Letcoolandenjoy.

Fast-FoodBurritos

SERVES4

8smallsproutedcorntortillas

Two15-ouncecansblackbeans,rinsedanddrained

Chilipowder,totaste

½onion,chopped

2cupshomemadeororganicsalsa

½cupshreddedgoatcheese

Optional:avocado,romaine,organicsourcream,limewedges

1.Preheattheovento375°F.

2.Placethetortillasonasheetofparchmentpaperonabakingsheet.

3.Place¼cupblackbeansoneachtortilla.

4.Sprinklechilipowderontopofthebeans(1to2shakes).

5.Putabout1tablespoononionontopofthebeans.

6.Topeachburritowith1tablespoonsalsa.

7.Sprinkleeachburritowithahandfulofshreddedcheeseaswellasoptionaltoppings,ifdesired.

8.Rollandwrapeachtortillatightly.

9.Baketheburritosforapproximately10minutes.(YoucanalsopreparethemupuntilthepointofbakingandthenstoretheminaZiplocbaginthefreezeruntilreadytouse.)

Note:Cookingtimevaries.Freshburritostake10minutestobake,whiledefrostedburritostake20minutesandfrozenburritostake30minutes.

WarmandHeavenlyKaleTacos

SERVES4

8sproutedcorntortillas

2shallotsor½smallonion,chopped

1tablespooncoconutoil

2clovesgarlic,minced

¼teaspoonseasalt

Freshlygroundblackpepper

½headredcabbage,shredded

1largebunchkale,chopped

2tomatoes,diced

1avocado,pitted,peeled,andsliced

Optional:½cupcrumbledfeta

2cupssprouts

1lime,sliced

1.Preheattheovento325°Fandwarmthetortillas.

2.Inalargeskillet,sautétheshallotsoronioninthecoconutoilovermediumheatfor2to3minutes.

3.Addthegarlicandcookanother1minuteorso.

4.Addtheseasalt,pepper,andcabbageandcookfor2to3minutes.

5.Addthekaleandcookuntilslightlywilted,3to4minutes.Removefromtheheat.

6.Dividethekaleandcabbagemixtureamongthecorntortillasandtopwithdicedtomato,slicedavocado,feta(ifusing),sprouts,andasqueezeoflime.

ChickpeaCurryWraps

SERVES4

1½cupsdriedchickpeas,ortwo15-ouncecanschickpeas,rinsedanddrained

1redbellpepper,seededandchopped

½cupchoppedcilantro

½cupraisins

4cupsbabyspinach

4largesproutedwheattortillas

Dressing:

Juiceof1lime

2teaspoonscurrypowder

2teaspoonshoney

¼cupoliveoil

Seasaltandfreshlygroundblackpepper

1.Ifusingdriedchickpeas,soaktheminwaterovernightforatleast6hours.Drainandrinsethesoakedchickpeasandplacetheminalargepot.Coverwith2to3inchesofcoldwater.Bringthechickpeastoaboiloverhighheat;thenlowertheheatandsimmer,covered,untilsoftened,about1½hours.

2.Inalargebowl,combinethecookedorcannedchickpeas,redbellpepper,cilantro,andraisins.

3.Inaseparatesmallbowl,whisktogetherthedressingingredients.

4.Addthedressingtothechickpeasandstirwell.Letsitfor30minutesintherefrigeratortodevelopflavors,orcoverandrefrigeratetoeatlater.

5.Add½thechickpeastoeachtortillaandtopeachwith1cupbabyspinach.Rolltightlyandenjoy.

SweetPotatoFries

SERVES4

4largesweetpotatoes,cutintostrips

2tablespoonscoconutoil

½teaspoonseasalt

Optional:crushedredpepperflakesandlime

1.Preheattheovento375°F.

2.Soakthepotatostripsinwaterforatleast10minutes.

3.Rinsethepotatoesanddrythoroughly.

4.Tossthepotatoeswiththecoconutoilandsprinklewithseasalt.

5.Arrangethepotatoesonabakingsheetandbakeforabout25minutes,turninghalfwaythrough.

6.Thefriesshouldbeslightlybrownwhendone.Tosswithredpepperflakesandasqueezeoflimeforakick.

Sweets

ForeverCookies

MAKES20COOKIES

1ripebanana

4pitteddates

4pittedprunes

¼cupcoconutoil,melted

1teaspoonvanillaextract

2cupsrolledoats

⅔cupnutmeal

½cupunsweetenedcoconutflakes

½teaspooncinnamon

½teaspoonseasalt

1teaspoonaluminum-freebakingpowder

7ouncesorganicdarkchocolate,choppedintopieces,or½cupdriedunsweetenedcherries

1.Preheattheovento350°F.

2.Inafoodprocessor,combinethebanana,dates,prunes,coconutoil,andvanillaandblenduntilsmooth.

3.Inalargebowl,mixalltheotheringredientswell.

4.Scrapethecontentsofthefoodprocessorintothebowlandstiruntilthedoughismoistandtheingredientswellincorporated.

5.Placethedoughintherefrigeratororfreezerforatleast15minutes.

6.Scoopout2tablespoonsofthedoughatatimeandshapeintoballs.Placeonaparchment-linedbakingsheet.

7.Bakethecookiesfor12to15minutes.

8.Coolthecookiesonarackforatleast5minutesbeforeserving;otherwise,theywillfallapart.

Note:Thisdoughcanbeeatenraw.Press thedough intoa log ina largeZiplocbagandfreeze.Youcanenjoyslicesofcookiedoughanytime!

AlmondChocolateFreezerFudge

MAKES20PIECES

1cupalmondbutter

4tablespoonscoconutoil

1½tablespoonsmaplesyrup

½teaspoonseasalt

4ouncesdarkchocolate,chopped

1.Creamthealmondbutter,coconutoil,maplesyrup,andseasalttogetherinabowl.

2.Scoopthemixtureintoaparchment-linedsmallbakingdish(8by8inches).

3.Topwiththechoppedchocolate,cover,andfreezeforatleast2hours.

4.Removefromthefreezerandcarefullylifttheendsoftheparchmentpapertoremovethefudge.

5.Cutinto1-inchsquaresandstoreinthefreezerinlayersseparatedbyparchmentpaper.

HomemadeCoconutMilkIceCream(3Flavors)

SERVES10

Base:

13½-ouncecanfull-fatcoconutmilk

3frozenbananasor½cupcoconutpalmsugar

Pinchofseasalt

Foralmondpistachioflavor:

1½teaspoonsalmondextract

1teaspoonvanillaextract,orseedsfromonevanillabean

½cuptoastedandchoppedalmondsandpistachios

Formintchocolatechipflavor:

2teaspoonspeppermintextract

⅓cuprawcacaonibsorchocolatechips

Forcookiesandcreamflavor:

1tablespoonvanillaextract

10cacaoeinkorncookies(orothercookieofchoice),brokenintopieces

1.Combinethebaseingredientsinablenderandblenduntilsmooth.

2.Addtheliquidflavorings(theextractsor,ifusing,thevanillabeanseeds)totheblenderandblendagain.

3.Pourthemixtureintoanicecreammachineandturniton.

4.Mixforatleast20minutes,oruntilicecreamforms.

5.Stirinthedryingredients(nuts,cacaonibs,orcookies).

6.Serveimmediately.Iftheicecreamisstoredinthefreezer,putitbackintotheicecreammakerbeforeservingtomakeitsmoothandcreamyagain.

HomemadeLiquidSteviaExtract

1cupofstevialeaves(washed)

Organicvodka

1.Drystevialeavesbyputtingtheminthesunfor12hours,orinadehydrator.

2.Placedriedleavesinaglassjarandpourinenoughorganicvodkatocoverleaves.

3.Steepleavesinvodkaforexactly24hours.

4.Filterouttheleavesusingastrainer.

5.Toremovealcohol,cooktheliquidonastovetopburneronlowfortwentyminutes(butdonotboil).

6.Transferremainingliquidtoaglassdropperbottleandstoreinyourrefrigeratorforuptoninetydays.

Congratulations!

INOWPROCLAIMYOUtobeatrueFoodBabe.Youhavecompletedmythree-weekhabitchangeprogram.Andhopefully,you’vebeenfollowingmy21-DayEatingPlan.

How do you feel?How do you look? Take some time to reflect on all the positives that you’veexperienced in thesepast threeweeks.Maybeyou’re thinner.Maybeyou’remore energetic.Perhapsyour sleep is better. Perhaps you feel healthier,with fewer aches and pains.Howabout yourmood?Whathaschangedforthebetterinyourlife?

I hope you understand this, too: The food industry is trying to lead us like sheep into eatingprocessed,fake,chemical-filledfoods.BigFooddoesnotwantustopayanyattentiontoingredients,andIdon’tthinktheygiveadamnaboutwhatthoseingredientsaredoingtoourcollectivehealth.

ButyoudonothavetobeblindlyguidedbyBigFoodanymore…becauseyouknowtheFoodBabeWay.

Myhopeisthatyouwanttowalkthis“way”fortherestofyourlife.

ACKNOWLEDGMENTS

WITHOUTMYHUSBAND,FINLEY, therewouldbenoFoodBabe.NoamountofwordscanexpresshowmuchIloveyouforalwaysbelievinginme.Thankyouforchangingtheworldwithme.

Thisbookiswritteninmemoryofmymother-in-law,Diane,whotaughtmegrace,compassion,andhowtolookatthebrightsideofanysituation.Thinkingaboutyougivesmecourageeverysingleday.

Iamforevergratefulformymomanddad,whohaveprotectedmetirelessly,fromthemomentIwasborn.I’llneverforgetthelessonsI’velearnedfromyouboth,especiallyunderstandinghowtostandupformyselfandhowtobeunconventionalwithoutworryingaboutwhatotherpeoplethink.

Thank you tomybrother,Yog, and sister-in-law, Judy, andmy twonephews, Ian andDylan, forcheeringmeon,puttingupwithmyfoodpolicementality,andalwayskeepingmeincheck.Iowesomuchgratitudetomygrandparents,whocontinuetoencouragemetoholdontomyroots.

Thankyoutomyfather-in-law,Finley,forhishumorousone-linersandcareeradvice,andtoLaura,Summers,Taylor,Henry,andallofmywonderfulaunties,uncles, andcousins.Reeva, thankyou forbeingthelittlesisterIneverhadandformakingyourselfavailablefortheintensewebchatsandphonecallsoutoftheblue.

ThankyoutoSushilaMelvaniandtheSriAurobindoSocietyinPondicherry,India,forlookingafterme, praying for me, and sending blessings throughout my life. If it hadn’t been for my closestgirlfriendsbeggingme to start a blog andget on socialmedia, this trainwouldn’t ever have left thestation.

I loveyou,Nicole,Anamore,Vicky,Marianne,Ruba,Liz,Gimar,Amy,Lee, andHeather.Thankyoutomyfriendsinthecorporateworld—Ed,Rachel,Wes,Larry,Diane,andRob—whoinspiredmetoinvestigate,followmyheart,andpreach.

Tomytwobrilliantagents,SteveTrohaandScottHoffman:Thankyouforshowingmethewayformyfirst(andsecond!)book.ThankyoutoTracyBehar,myeditor,forbelievinginthisbookandmefrom the very first sight. I feel so at home with the whole Little, Brown team because of yourunwavering support and guidance. Thank you toMichelle Aielli and Cathy Gruhn, for helping methroughthemediamayhem.TothetalentedandamazingMaggieGreenwood-Robinson,thankyouforyourencouragementandthoughtfulinsights,whichmadethisbookcometogethersobeautifully.ThankyoutoRyanHoliday,foryoursupport,strategy,andintellect.ThankyoutoSeanBusher,mydearfriendandphotographer, his team, andScooter,whoworked tirelessly toget theperfect shot for the cover.Thank you toDerekHalpern,mymentor and friend,who always turnsmy frown upside down andinspires me to work even harder. Thank you to Dr.Mark Hyman for standing up to Big Food, forfightingwithme,andforwritingabeautifulandinspiringforewordforthisbook.

WithoutmyFoodBabe team, this trainwould come to a screechinghalt—thankyou,Pam,Kim,Janet,Lexi,Krista,andLindseyforyourincredible,passionatework.

Thankyou toMaxGoldberg foryour incredibleadvocacyandfriendshipandforencouragingmeearlyinthisjourneytoattendproductshowsandmeetthecompanyleadersbehindthem.

Tomydearfriendandmentor,LisaLeake,thankyouforshowingmeyoucandowhatyouloveandchangetheworld.

Toall theamazingactivistswhoinspiremedaily—JohnRoulac,PulinModi,MarkKastel,RobynO’Brien, Ken Cook, Heather White, Alicia Gravitz, Kris Carr, Gary Hirshberg, Dr. Josh Axe, Dr.Michael Jacobson, Dr. JosephMercola, Mike Adams, Pamm Larry, Jeffrey Smith, Zuri Allen,WillAllen, Congressman Tim Ryan, John and Ocean Robbins, Leah Segedie, Bettina Siegal, KariHamerschlag,MelanieWarner, Ronnie Cummings, Birke Baehr, Rachel Parent, DaveMurphy, LisaStokke,CheriJohnson,andmanymore.

WhenI thinkbackonwhatshapedmethemost totakeonthisroleasinvestigatorandoutspokenactivist,Ican’thelpthinkingofmydebatecoach,BarbaraMiller,anddebatepartnersMattLietzkeandWendiWright.I’mforevergratefulforyourtoughloveandteachings.

Lastbutnotleast, thankyoutoallmyinspiringreaders.YouarewhyI’mherewiththismessage;withoutyouIwouldbenothing.Yourcollectivecommitmenttoabetterfoodsystemispowerful—morepowerfulthanyoucanimagine.

ABOUTTHEAUTHOR

FORMOSTOFHERlife,VaniHariatewhatevershewanted—candy,soda,fastfood,processedfood—untilhertypicalAmericandietlandedherwherethatdiettypicallydoes,inahospital.Despitehersuccessfulcareer incorporateconsulting,Haridecided thathealthhad tobecomeapriority.Hernewfoundgoaldrovehertoinvestigatewhatisreallyinourfood,howitisgrown,andwhatchemicalsareusedinitsproduction.Themoreshelearned,themoreshechangedandthebettershefelt.

Encouragedbyherfriendsandfamily,Haristartedablogcalledfoodbabe.comin2011.Itquicklybecame amassive vehicle for change. In just the last three years, foodbabe.com has led campaignsagainst companies like Kraft, Starbucks, Chick-fil-A, and Subway that attracted more than 500,000signatures and led to the removal of several controversial ingredients used by these major foodcompanies.Throughcorporateactivism,petitions,andsocialmediacampaigns,HariandherFoodBabeArmyhavebecomeoneofthemostpowerfulpopulistforcesinthehealthandfoodindustries.Harihasbeen profiled in theNew York Times andUSA Today and has appeared onGoodMorning America,CNN,TheDr.OzShow,TheDoctors,andNPR.

JointheFoodBabeinherfightforbetterfoodandhealthierlivingatfoodbabe.com.FollowheronTwitter@thefoodbabeandonFacebookatfacebook.com/thefoodbabe.

APPENDIXA

JOINTHEFOODBABEARMY:HOWTOSTARTAPETITION

ASAMEMBEROFtheFoodBabeArmy,youwillbeonthefrontlinesofthemovementthatissweepingthefoodindustrybystormandcreatingabetterfoodsystemforusall.Beapartofthischange!You’llalsobe the first to knowaboutmajor foodbabe.comcampaigns and investigations, alongwith futurepetitions and news about the great strides we are taking. Sign up completely free here:foodbabe.com/subscribe.

Wanttochangethefoodsystemandtheworld?Herearefiveeasystepstostartapetition:1. Decide what you want to change. Pick something specific. Target one company or

organization, rather than trying to make sweeping changes all at once. For instance, mypetition to remove azodicarbonamide frombread at Subwaywas focused on that additive. Icould have petitioned to overhaul the entire Subwaymenu, but that wouldn’t have been aseffective.

2.Determinewho’sresponsibleformakingthechange.Findoutwhohasthepowertomakethischangehappenandtargetthem.Compilealistofcontactinformationforkeyindividualsintheorganization youwill be petitioning. (Hint:Companywebsites and the networking platformLinkedInareagreatsourceofthistypeofinformation.)

3.Gatherallthefacts.Extensivelyresearchthereasonswhythischangeneedstobemade.Whyis the current situation so bad?What research studies back up your claims?What are thebenefitsofmakingthischange?Doyouhaveanypersonalstoriesthatyoucanincludeinthepetition?Afteryoufeelsatisfiedwithyourresearch,summarizethefactsinwriting.

4.Reachoutforhelp.Doyoubelongtoanyorganizationsthatwouldhelpyouwiththepetition?Doyouhavefriendsintheblogospherewithsimilarinterestsandgoals?IfyouplanonusingapetitionplatformlikeChange.org,contactthemforhelpinadvance.Theymayhavesomeonewhocanhelpgetthewordoutordeviseastrategyforyou.

5. Post your petition. You can post it on your own blog and/or platforms like Change.org,Care2.com,orSumOfUs.org.Onceyouhaveitposted,shareitwitheveryoneyouknowone-mail andon socialmedia.Send it tonewsorganizationsonceyouhave some signatures, sotheyknowitcouldbeastory.Andmost important,don’tgiveup.Companiesassumeyou’llgettiredandjuststopcampaigning.IttooksevenmonthsofactivepressuretogetKrafttostartremoving artificial food dyes, sevenmonths for Chipotle to finally release their ingredients

online,andnearlytwoyearsforChick-fil-Atodecidetogoantibiotic-free.Changingtheworlddoesnothappenovernight,butitcanhappenfastwithresolveandcommitment.

APPENDIXB

RECOMMENDEDREADINGANDRESOURCES

Books

TheAmericanWayofEatingbyTracieMcMillanTheBeautyDetoxFoodsbyKimberlySnyderTheBloodSugarSolutionbyMarkHyman,MDTheChinaStudybyT.ColinCampbellConsciousEatingbyGabrielCousens,MDAConsumer’sDictionaryofFoodAdditivesbyRuthWinter,MSCookedbyMichaelPollanTheDesireMap:AGuidetoCreatingGoalswithSoulbyDanielleLaPorteEatDrinkVote:AnIllustratedGuidetoFoodPoliticsbyMarionNestleEatingforBeautybyDavidWolfeEatingontheWildSide:TheMissingLinktoOptimumHealthbyJoRobinsonEattoLivebyJoelFuhrman,MDTheEndofDietingbyJoelFuhrman,MDExcitotoxins:TheTasteThatKillsbyRussellL.Blaylock,MDFastFoodNationbyEricSchlosserFatChancebyRobertH.Lustig,MDTheFireStarterSessionsbyDanielleLaPorteFoodJourneysofaLifetimebyNationalGeographicFoodopolybyWenonahHauterFoodPoliticsbyMarionNestleTheFoodRevolutionbyJohnRobbinsandDeanOrnish,MDFoodRules:AnEater’sManualbyMichaelPollanThe4-HourChefbyTimothyFerrissGrainBrainbyDavidPerlmutter,MDTheGreenBeautyGuidebyJulieGabrielTheHonestLifebyJessicaAlbaTheJuiceLady’sGuidetoJuicingforHealthbyCherieCalbom,MSTheJuiceLady’sTurboDietbyCherieCalbom,MSTheJunglebyUptonSinclair

Man2.0:EngineeringtheAlphabyJohnRomanielloandAdamBornsteinNoMoreDirtyLooksbySiobhanO’ConnorandAlexandraSpuntTheOmnivore’sDilemma:ANaturalHistoryofFourMealsbyMichaelPollanTheOmnivore’sDilemma:YoungReadersEditionbyMichaelPollanPandora’sLunchboxbyMelanieWarnerTheRealFoodRevolutionbyTimRyanRevivebyFrankLipman,MDRichFoodPoorFoodbyMiraCaltonandJaysonCaltonSaltSugarFat:HowtheFoodGiantsHookedUsbyMichaelMossSpiritualNutritionbyGabrielCousens,MDSpontaneousHappinessbyAndrewWeil,MDUltrapreventionbyMarkHyman,MD,andMarkLiponis,MDTheUnhealthyTruthbyRobynO’BrienVB6byMarkBittmanTheWholeHeartSolutionbyJoelKahn,MDWildlyAffordableOrganicbyLindaWatson

Cookbooks

100DaysofRealFoodbyLisaLeakeAgainstAllGrainbyDanielleWalkerTheArtofSimpleFoodbyAliceWatersTheArtofSimpleFoodIIbyAliceWatersCrazySexyKitchenbyKrisCarrEatingtheAlkalineWaybyNatashaCorrettandVickiEdgsonEatTasteHealbyThomasYarema,DanielRhoda,andJohnnyBranniganTheFamilyCooksbyLaurieDavidandKirstinUhrenholdtIt’sAllGoodbyGwynethPaltrowLivingRawFoodbySarmaMelngailisTheOhSheGlowsCookbookbyAngelaLiddonRainbowGreenLive-FoodCuisinebyGabrielCousens,MDRawFood/RealWorldbyMatthewKenneyandSarmaMelngailisTheSproutedKitchenbySaraForteSuperfoodKitchenbyJulieMorrisSuperfoodSmoothiesbyJulieMorrisSuperNaturalEveryDaybyHeidiSwansonTrueFood:Seasonal,Sustainable,Simple,PurebyAndrewWeil,MD,andSamFoxVegetarianTraditionsbyGeorgeVutetakis

Magazines

Dr.OzTheGoodLife—doctorozmag.com

ExperienceLife—experiencelife.comModernFarmer—modernfarmer.comNaturalHealth—naturalhealthmag.comOrganicEats—organiceatsmag.comYogaJournal—yogajournal.com

RestaurantGuides

CleanPlates—cleanplates.comEatWellGuide—eatwellguide.orgHappyCow—happycow.netOrganicHighways—organichighways.comPressedOrganicJuiceDirectory—pressedjuicedirectory.com

FoodCo-ops

CoopDirectoryService—coopdirectory.orgCooperativeGrocerNetwork—cooperativegrocer.coopLocalHarvest—localharvest.org/food-coops

Farmers’Market/LocalFoodResources

FarmersMarketCoalition—farmersmarketcoalition.orgFarmPlate—farmplate.comLocalHarvest—localharvest.org/farmers-marketsRealTimeFarms—realtimefarms.com

ShoppingWebsites

Abe’sMarket—abesmarket.comAzureStandard—azurestandard.comDoortoDoorOrganics—doortodoororganics.comFullCircle—fullcircle.comGreenPolkaDotBox—greenpolkadotbox.comLocalHarvest—localharvest.org/csa/Nutiva—nutiva.comSPUD(SustainableProduceUrbanDelivery)—spud.comThriveMarket—thrivemarket.comUrbanOrganic—urbanorganic.com

FoodAdvocacyGroups

CancerPreventionCoalition—preventcancer.comCenterforFoodSafety—truefoodnow.org

CenterforScienceinthePublicInterest—cspinet.orgCornucopiaInstitute—cornucopia.orgEnvironmentalWorkingGroup—ewg.orgFood&WaterWatch—foodandwaterwatch.orgFoodDemocracyNow—fooddemocracynow.orgFoodIntegrityNow—foodintegritynow.orgFriendsoftheEarth—foe.orgGMOInside—gmoinside.orgInstituteforResponsibleTechnology—responsibletechnology.orgJustLabelIt—justlabelit.orgNOFA-NY—NortheastOrganicFarmingAssociationofNewYork—nofany.orgNRDC—NaturalResourcesDefenseCouncil—nrdc.orgOnlyOrganic—onlyorganic.orgOrganicConsumersAssociation—organicconsumers.org

FoodInformationWebsites

CenterforNutritionStudies—nutritionstudies.orgEnvironmentalWorkingGroup—ewg.orgFoodFacts—foodfacts.comFooducate—fooducate.comLabelwatch—labelwatch.comLivingMaxwell—livingmaxwell.comNon-GMOProject—nongmoproject.orgOrganicAuthority—organicauthority.comSeafoodWatch—seafoodwatch.orgSustainableTable—sustainabletable.orgTruthinLabeling—truthinlabeling.org

NaturalHealthandHealingOrganizations

AnnWigmoreNaturalHealthInstitute—annwigmore.orgBurzynskiClinic—burzynskiclinic.comDeepakChopra—deepakchopra.comDr.Cousens’TreeofLifeCenterUS—treeoflifecenterus.comGersonInstitute—gerson.orgHippocratesHealthInstitute—hippocratesinst.org

FoodNews

HelenaBottemillerErichonPolitico—politico.com/reporters/HelenaBottemillerErich.htmlCandiceChoionAP—bigstory.ap.org/content/candice-choiFoodNavigator—foodnavigator.com

Grist—Food—grist.org/foodHuffingtonPost—Food—huffingtonpost.com/taste/HuffingtonPost—HealthyLiving—huffingtonpost.com/healthy-livingNaturalNews—naturalnews.comNYTimesHealth—nytimes.com/healthRodale—rodale.comStephanieStromonNYTimes—topics.nytimes.com/top/reference/timestopics/people/s/stephanie_strom/index.html

TakePart—takepart.com

HealthBlogs

100DaysofRealFood—100daysofrealfood.com101Cookbooks—101cookbooks.comDr.JoshAxe—draxe.comBruceBradley—brucebradley.comCherieCalbom—TheJuiceLady—juiceladycherie.comDrewCanole—fitlife.tvKrisCarr—kriscarr.comDeliciouslyOrganic—deliciouslyorganic.netEatingRules—eatingrules.comElana’sPantry—elanaspantry.comFoodRenegade—foodrenegade.comGreenKitchenStories—greenkitchenstories.comGreenLemonade—greenlemonade.comDr.MarkHyman—drhyman.comInspiredBites,RobynO’BrienonPrevention—blogs.prevention.com/inspired-bitesJoyousHealth—joyoushealth.comDr.FrankLipman—drfranklipman.comTheLunchTray—thelunchtray.comMamaNatural—mamanatural.comMamavation—mamavation.comDr.JosephMercola—drmercola.comMindBodyGreen—mindbodygreen.comMotherJones,TomPhilpott—motherjones.com/tom-philpottMyNewRoots—mynewroots.comNaturallySavvy—naturallysavvy.comNewYorkTimes,MarkBittman—bittman.blogs.nytimes.comOhSheGlows—ohsheglows.comPaleoHacks—paleohacks.comKimberlySnyder—kimberlysnyder.netSproutedKitchen—sproutedkitchen.com

UndergroundWellness—undergroundwellness.comAndrewWeil,MD—drweil.comWell+GoodNYC—wellandgoodnyc.comWellnessMama—wellnessmama.comTheWholeJourney—thewholejourney.comJasonWrobel—jasonwrobel.com/blog

APPENDIXC

CORPORATEBUCKSTRYTODEFEATMANDATORYGMOLABELING

HERE’SARUNDOWNOFexactlyhowmuchcertaincorporationshavespentduringthepasttwelvemonthstomakesurethatourfoodsdonotcarryGMOlabels.ThesenumbersreflectdatauptoNovember19,2014.

Company:ABBOTTNUTRITION

WashingtonPropI-522:$185,025

CaliforniaProp37:$334,500

ColoradoProp105:$190,000

OregonPropI-92:$160,000

TotalContributions:$869,525

Company:B&GFOODS,INC.

CaliforniaProp37:$40,000

TotalContributions:$40,000

Company:BASFPLANTSCIENCE

WashingtonPropI-522:$500,000

CaliforniaProp37:$2,040,000

TotalContributions:$2,540,000

Company:BAYERCROPSCIENCE

WashingtonPropI-522:$591,654

CaliforniaProp37:$2,000,000

TotalContributions:$2,591,654

Company:BIMBOBAKERIESUSA

WashingtonPropI-522:$137,460

CaliforniaProp37:$422,900

ColoradoProp105:$270,000

OregonPropI-92:$230,000

TotalContributions:$1,060,360

Company:BIOTECHNOLOGYINDUSTRYORGANIZATION

CaliforniaProp37:$502,000

ColoradoProp105:$26,323

OregonPropI-92:$10,750

TotalContributions:$539,073

Company:BRUCEFOODSCORPORATION

WashingtonPropI-522:$4,364

CaliforniaProp37:$38,500

TotalContributions:$42,864

Company:BUMBLEBEEFOODS

WashingtonPropI-522:$52,365

CaliforniaProp37:$420,600

ColoradoProp105:$50,000

OregonPropI-92:$45,000

TotalContributions:$567,965

Company:BUNGENORTHAMERICA

WashingtonPropI-522:$137,896

CaliforniaProp37:$248,600

TotalContributions:$386,496

Company:BUSHBROTHERS&COMPANY

WashingtonPropI-522:$23,565

TotalContributions:$23,565

Company:C.H.GUENTHER&SON,INC.

CaliforniaProp37:$24,700

TotalContributions:$24,700

Company:CAMPBELLSOUPCOMPANY

WashingtonPropI-522:$384,888

CaliforniaProp37:$598,000

TotalContributions:$982,888

Company:CARGILL

WashingtonPropI-522:$143,133

CaliforniaProp37:$249,963

ColoradoProp105:$135,000

OregonPropI-92:$111,000

TotalContributions:$639,096

Company:CLEMENTPAPPAS&COMPANY

WashingtonPropI-522:$30,547

CaliforniaProp37:$100,100

TotalContributions:$130,647

Company:CLOROX

WashingtonPropI-522:$17,455

CaliforniaProp37:$39,700

TotalContributions:$57,155

Company:COCA-COLA

WashingtonPropI-522:$1,520,351

CaliforniaProp37:$1,690,500

ColoradoProp105:$1,385,000

OregonPropI-92:$1,170,000

TotalContributions:$5,765,851

Company:COLORADOBIOSCIENCEASSOCIATION

ColoradoProp105:$688

TotalContributions:$688

Company:COLORADOCORNGROWERSASSOCIATION

ColoradoProp105:$5,060

TotalContributions:$5,060

Company:COLORADOFARMBUREAU

ColoradoProp105:$13,456

TotalContributions:$13,456

Company:COLORADOLEGISLATIVESERVICES

ColoradoProp105:$3,375

TotalContributions:$3,375

Company:COLORADOSUGARBEETGROWERSASSOCIATION

ColoradoProp105:$500

TotalContributions:$500

Company:CONAGRAFOODS

WashingtonPropI-522:$828,251

CaliforniaProp37:$1,176,700

ColoradoProp105:$250,000

OregonPropI-92:$350,000

TotalContributions:$2,604,951

Company:COUNCILFORBIOTECHNOLOGYINFORMATION

CaliforniaProp37:$375,000

OregonPropI-92:$12,827

TotalContributions:$387,827

Company:CROPLIFEAMERICA

CaliforniaProp37:$9,500

TotalContributions:$9,500

Company:DEANFOODSCO.

WashingtonPropI-522:$174,553

CaliforniaProp37:$253,950

TotalContributions:$428,503

Company:DELMONTEFOODSCOMPANY

WashingtonPropI-522:$125,677

CaliforniaProp37:$674,100

TotalContributions:$799,777

Company:DESCHUTESCOUNTYFARMBUREAU

OregonPropI-92:$500

TotalContributions:$500

Company:DOLEPACKAGEDFOODSCOMPANY

CaliforniaProp37:$175,000

TotalContributions:$175,000

Company:DOWAGROSCIENCES

WashingtonPropI-522:$591,654

CaliforniaProp37:$2,000,000

ColoradoProp105:$306,500

OregonPropI-92:$1,157,150

TotalContributions:$4,055,304

Company:DUPONTPIONEER

WashingtonPropI-522:$3,880,159

ColoradoProp105:$3,000,000

OregonPropI-92:$4,518,150

TotalContributions:$11,398,309

Company:E.I.DUPONTDENEMOURS&CO.

CaliforniaProp37:$5,400,000

TotalContributions:$5,400,000

Company:FARIBAULTFOODS,INC.

CaliforniaProp37:$76,000

TotalContributions:$76,000

Company:FARMERSALLIANCEFORINTEGRATEDRESOURCES

ColoradoProp105:$1,537

TotalContributions:$1,537

Company:FLOWERSFOODS,INC.

WashingtonPropI-522:$205,099

CaliforniaProp37:$182,100

ColoradoProp105:$250,000

TotalContributions:$637,199

Company:GENERALMILLS,INC.

WashingtonPropI-522:$869,271

CaliforniaProp37:$1,230,300

ColoradoProp105:$820,000

OregonPropI-92:$695,000

TotalContributions:$3,614,571

Company:GODIVACHOCOLATIER,INC.

CaliforniaProp37:$42,700

TotalContributions:$42,700

Company:GOYA

CaliforniaProp37:$56,700

TotalContributions:$56,700

Company:GROCERYMANUFACTURERSASSOCIATION

CaliforniaProp37:$2,002,000

ColoradoProp105:$101,400

OregonPropI-92:$155,000

TotalContributions:$2,258,400

Company:H.J.HEINZCOMPANY

CaliforniaProp37:$500,000

TotalContributions:$500,000

Company:HERONORTHAMERICA

CaliforniaProp37:$80,800

TotalContributions:$80,800

Company:HERSHEYCOMPANY

WashingtonPropI-522:$360,450

CaliforniaProp37:$518,900

OregonPropI-92:$320,000

TotalContributions:$1,199,350

Company:HIGHWAYSPECIALITIES,LLC

OregonPropI-92:$750

TotalContributions:$750

Company:HILLSHIREBRANDSCOMPANY

WashingtonPropI-522:$282,775

CaliforniaProp37:$85,900

TotalContributions:$368,675

Company:HIRZELCANNINGCOMPANY

CaliforniaProp37:$100,900

TotalContributions:$100,900

Company:HORMELFOODSCORPORATION

WashingtonPropI-522:$76,803

CaliforniaProp37:$467,900

ColoradoProp105:$85,000

OregonPropI-92:$85,000

TotalContributions:$714,703

Company:HOUSE-AUTRYMILLS,INC.

CaliforniaProp37:$1,500

TotalContributions:$1,500

Company:IDAHOANFOODS,LLC

CaliforniaProp37:$10,000

TotalContributions:$10,000

Company:INVENTUREFOODS,INC.

CaliforniaProp37:$15,600

TotalContributions:$15,600

Company:KELLOGGCOMPANY

WashingtonPropI-522:$322,050

CaliforniaProp37:$790,700

ColoradoProp105:$250,000

OregonPropI-92:$500,000

TotalContributions:$1,862,750

Company:KNOUSEFOODSCOOPERATIVE,INC.

WashingtonPropI-522:$20,946

CaliforniaProp37:$167,600

ColoradoProp105:$25,000

OregonPropI-92:$20,000

TotalContributions:$233,546

Company:KRAFT

CaliforniaProp37:$2,000,500

ColoradoProp105:$1,030,000

OregonPropI-92:$870,000

TotalContributions:$3,900,500

Company:LANDO’LAKES,INC.

WashingtonPropI-522:$144,878

CaliforniaProp37:$153,300

ColoradoProp105:$900,000

OregonPropI-92:$760,000

TotalContributions:$1,958,178

Company:MARSINCORPORATED

CaliforniaProp37:$498,350

TotalContributions:$498,350

Company:MCCAINFOODSUSA,INC.

CaliforniaProp37:$53,400

TotalContributions:$53,400

Company:MCCORMICK&COMPANY

WashingtonPropI-522:$148,369

CaliforniaProp37:$248,200

OregonPropI-92:$130,000

TotalContributions:$526,569

Company:MEADJOHNSONNUTRICIANCOMPANY

CaliforniaProp37:$80,000

ColoradoProp105:$50,000

OregonPropI-92:$50,000

TotalContributions:$180,000

Company:MICHAELFOODS

OregonPropI-92:$30,000

TotalContributions:$30,000

Company:MONDELÉZINTERNATIONAL

WashingtonPropI-522:$210,336

CaliforniaProp37:$181,000

OregonPropI-92:$720,000

TotalContributions:$1,111,336

Company:MONSANTO

WashingtonPropI-522:$5,374,411

CaliforniaProp37:$8,112,867

ColoradoProp105:$4,755,578

OregonPropI-92:$5,958,750

TotalContributions:$24,201,606

Company:MOODYDUNBAR,INC

WashingtonPropI-522:$2,619

CaliforniaProp37:$5,000

TotalContributions:$7,619

Company:MORTONSALT

CaliforniaProp37:$21,400

TotalContributions:$21,400

Company:NESTLÉUSA,INC.ANDAFFILIATEDENTITIES

WashingtonPropI-522:$1,528,206

CaliforniaProp37:$1,461,600

TotalContributions:$2,989,806

Company:NIAGARABOTTLING

ColoradoProp105:$10,000

TotalContributions:$10,000

Company:NORTHWESTFOODPROCESSORSASSOCIATION

OregonPropI-92:$709

TotalContributions:$709

Company:NUTRITIONEDGECOMMUNICATIONS

ColoradoProp105:$8,800

TotalContributions:$8,800

Company:OCEANSPRAYCRANBERRIES

WashingtonPropI-522:$80,295

CaliforniaProp37:$409,100

ColoradoProp105:$80,000

OregonPropI-92:$35,000

TotalContributions:$604,395

Company:OREGONFARMBUREAU

OregonPropI-92:$300

TotalContributions:$300

Company:PEPSICO

WashingtonPropI-522:$2,352,966

CaliforniaProp37:$2,485,400

ColoradoProp105:$1,650,000

OregonPropI-92:$2,350,000

TotalContributions:$8,838,366

Company:PINNACLEFOODSGROUP,LLC

WashingtonPropI-522:$175,425

CaliforniaProp37:$266,100

TotalContributions:$441,525

Company:PIONEERHI-BREDRESEARCHCENTER

ColoradoProp105:$38,500

TotalContributions:$38,500

Company:POSTFOODS,LLC

CaliforniaProp37:$5,150

TotalContributions:$5,150

Company:REILYFOODSCOMPANY

CaliforniaProp37:$18,400

TotalContributions:$18,400

Company:RICHPRODUCTSCORPORATION

WashingtonPropI-522:$34,911

CaliforniaProp37:$248,300

OregonPropI-92:$30,000

TotalContributions:$313,211

Company:RICHELIEUFOODS,INC.

CaliforniaProp37:$5,200

TotalContributions:$5,200

Company:ROCKYMOUNTAINFOODINDUSTRYASSOCIATION

ColoradoProp105:$1,830

TotalContributions:$1,830

Company:SARALEECORPORATION

CaliforniaProp37:$343,600

TotalContributions:$343,600

Company:SARGENTOFOODS,INC.

CaliforniaProp37:$10,000

TotalContributions:$10,000

Company:SHEARERSFOODS,INC.

WashingtonPropI-522:$36,656

ColoradoProp105:$35,000

OregonPropI-92:$30,000

TotalContributions:$101,656

Company:SMITHFIELDFOODS,INC.

CaliforniaProp37:$683,900

ColoradoProp105:$200,000

TotalContributions:$883,900

Company:SNACKFOODASSOCIATION

CaliforniaProp37:$10,000

TotalContributions:$10,000

Company:SNYDER’S-LANCE,INC.

OregonPropI-92:$5,000

TotalContributions:$5,000

Company:SOLAE,LLC

CaliforniaProp37:$62,500

TotalContributions:$62,500

Company:STARLITEMEDIA,LLC

CaliforniaProp37:$41,785

TotalContributions:$41,785

Company:SUNNYDELIGHTBEVERAGESCOMPANY

WashingtonPropI-522:$30,547

CaliforniaProp37:$139,700

ColoradoProp105:$25,000

OregonPropI-92:$25,000

TotalContributions:$220,247

Company:SYNGENTACORPORATION

CaliforniaProp37:$2,000,000

TotalContributions:$2,000,000

Company:THEHERSHEYCOMPANY

ColoradoProp105:$380,000

TotalContributions:$380,000

Company:THEJ.M.SMUCKERCO.

WashingtonPropI-522:$349,978

CaliforniaProp37:$555,000

ColoradoProp105:$345,000

OregonPropI-92:$295,000

TotalContributions:$1,544,978

Company:TREETOP,INC.

CaliforniaProp37:$110,600

TotalContributions:$110,600

Company:UNILEVER

CaliforniaProp37:$467,100

TotalContributions:$467,100

Company:WELCHFOODS,INC.

WashingtonPropI-522:$41,893

CaliforniaProp37:$167,000

ColoradoProp105:$35,000

OregonPropI-92:$30,000

TotalContributions:$273,893

Company:WM.WRIGLEYJR.COMPANY

CaliforniaProp37:$123,350

TotalContributions:$123,350

GRANDTOTALCONTRIBUTIONS

WashingtonPropI-522:$21,977,881

CaliforniaProp37:$46,111,715

ColoradoProp105:$16,713,547

OregonPropI-92:$20,860,886

TotalContributions:$105,664,029

APPENDIXD

BIBLIOGRAPHY

PartOne:ThoseTrickySonsof…

Introduction

Center for Science in the Public Interest. Food Dyes, A Rainbow of Risks. Online:cpinenet.org/new/pdf/food-dyes/rainbow-of-risks.pdf.2010.Winter,Ruth.AConsumer’sDictionaryofFoodAdditives.NewYork:ThreeRiversPress,2009.

Chapter1:We’veBeenDuped

AmericanHeartAssociation.2011–2012AnnualReport:17–18.Kindy, Kimberly. Food Additives on the Rise as FDA Scrutiny Wanes. Washington Post,

www.washingtonpost.com/national/food-additives-on-the-rise-as-fda-scrutiny-wanes/2014/08/17/828e9bf8-1cb2-11e4-ab7b-696c295ddfd1_story.html?wpisrc=nl_hdtop, August17,2014.

Neltner, T., et al. Conflicts of interest in approvals of additives to food determined to be generallyrecognizedassafe:outofbalance.JournaloftheAmericanMedicalAssociation—InternalMedicine173(2013):2032–2036.

Nueman, W. FDA and Dairy Industry Spar Over Testing of Milk. New York Times,www.nytimes.com/2011/01/26/business/26milk.html?_r=0,January25,2011.

Tobacman, J. K. Review of harmful gastrointestinal effects of carrageenan in animal experiments.EnvironmentalHealthPerspectives109(2001):983–994.

Ye, J., et al. Assessment of the determination of azodicarbonamide and its decomposition productsemicarbazide:investigationofvariationinflourandflourproducts.JournalofAgriculturalFoodChemistry59(2011):9313–9318.

Chapter2:WeAretheChemicalsWeEat—TheSickening15

American Cancer Society. Known and Probable Human Carcinogens. Online:www.cancer.org/cancer/cancercauses/othercarcinogens/generalinformationaboutcarcinogens/known-and-probable-human-carcinogens,updatedOctober17,2013.American Chemical Society. Soda warning? high-fructose corn syrup linked to diabetes, new study

suggests.ScienceDaily,August23,2007.AmericanNutritionAssociation.Freeglutamicacid(MSG):sourcesanddangers.NutritionDigest37.1

(2001).Bellinger, D. A strategy for comparing the contributions of environmental chemicals and other risk

factorstoneurodevelopmentofchildren.EnvironmentalHealthPerspectives120(2012):501–507.Benbrook, C. M., et al. Organic production enhances milk nutritional quality by shifting fatty acid

composition:aUnitedStates-wide,18-monthstudy.PLOSONE8(2013):e82429.Blaser,M.MissingMicrobes:How theOveruseofAntibiotics IsFuelingOurModernPlagues.New

York:HenryHolt,2001.Bray,G.A. Fructose: shouldweworry? International Journal ofObesity 32, Supplement 7 (2008):

S127–S131.Carwile,J.L.,etal.CannedsoupconsumptionandurinarybisphenolA:arandomizedcrossovertrial.

JAMA,onlineNovember22,2011.CentersforDiseaseControlandPrevention.AntibioticResistanceThreatsintheUnitedStates.Online:

www.cdc.gov/drugresistance/threat-report-2013/pdf/ar-threats-2013-508.pdf#page=14,2013.Centers for Disease Control and Prevention. Trans Fat: The Facts.

www.cdc.gov/nutrition/everyone/basics/fat/transfat.html,2014.EnvironmentalWorkingGroup.EWG’sDirtyDozenGuide toFoodAdditives:GenerallyRecognized

as Safe—But Is It? www.ewg.org/research/ewg-s-dirty-dozen-guide-food-additives/generally-recognized-as-safe-but-is-it,November12,2014.

Glover, M., and Reed M. Propylene glycol: the safe diluent that continues to cause harm.Pharmacotherapy16(1996):690–693.

Grandjean, P., and Landrigan, P. J. Neurobehavioural effects of developmental toxicity. LancetNeurology13(2014):330–338.

Gutierrez,D.Farm-raisedtilapiafishmayincreaseinflammation.NaturalNews,December11,2008.Hamblin,J.Thetoxinsthatthreatenourbrains.Atlantic,March18,2014.Handa, Y., et al. Estrogen concentrations in beef and human hormone-dependent cancers.Annals of

Oncology20(2009):1610–1611.He, K., et al. Association of monosodium glutamate intake with overweight in Chinese adults: the

INTERMAPStudy.Obesity16(2008):1875–1880.Ley,R.E.,etal.Microbialecology:humangutmicrobesassociatedwithobesity.Nature444(2006):

1022–1023.Onishchenko,G.G., et al. [About thehumanhealth safetyestimationof ractopamine intake together

withthefood]VestnikRossiǐskoǐAkademiiMeditsinskikhNauk6(2013):4–8.Park, A. NYC’s Trans Fat Ban Worked: Fast-Food Diners Are Eating Healthier. Online:

www.healthland.time.com/2012/07/17/nycs-trans-fat-ban-worked-fast-food-diners-are-eating-healthier,July17,2012.

Stanfield,M.TransFat:TheTimeBombinYourFood, theKiller inYourKitchen.London:SouvenirPress,2008.

Tate,P.L., et al.Milk stimulatesgrowthofprostatecancercells inculture.NutritionandCancer 63(2011):1361–1366.

Trasande, L., et al. Infant antibiotic exposures and early-life body mass. International Journal ofObesity37(2013):16–23.

Chapter3:CutOuttheChemicalCalories

Baillie-Hamilton,P.F.Chemicaltoxins:ahypothesistoexplaintheglobalobesityepidemic.JournalofAlternativeandComplementaryMedicine8(2002):185–192.Estruch,R.,etal.PrimarypreventionofcardiovasculardiseasewithaMediterraneandiet.NewEngland

JournalofMedicine368(2013):1279–1290.Holtcamp,W.Gut check: do interactions between environmental chemicals and intestinalmicrobiota

affectobesityanddiabetes?EnvironmentalHealthPerspectives(March2012):120–123.Katz,D.L.,andMeller,S.Canwesaywhatdietisbestforhealth?AnnualReviewofPublicHealth35

(2014):83–103.Lustig,R.H.Fructose:metabolic,hedonic,andsocietalparallelswithethanol.JournaloftheAmerican

DieteticAssociation110(2010):1307–1321.Penza,M., et al.Genistein affects adipose tissue deposition in a dose-dependent and gender-specific

manner.Endocrinology147(2006):5740–5751.Stahlhut, R.W., et al. Concentrations of urinary phthalatemetabolites are associatedwith increased

waistcircumference.EnvironmentalHealthPerspectives115(2007):876–882.Tang-Péronard, J. L., et al. Endocrine-disrupting chemicals and obesity development in humans: a

review.ObesityReviews12(2011):622–636.

PartTwo:21DaysofGoodFoodandGoodHabits

Day1—CleanseDailywithMyMorningLemonWaterRitual

Alleger,I.Gettingintunewithnature.TownsendLetterforDoctorsandPatients,April1,2004.Bacaj,A.Amazingusesforapplecidervinegar.GersonHealingNewsletter,September1,2013.Nick,G.L.Medicinalpropertiesinwholefoods:theCapsicumfruit.TownsendLetterforDoctorsand

Patients,June1,2002.Ostman,E.,etal.Vinegarsupplementationlowersglucoseandinsulinresponsesandincreasessatiety

afterabreadmealinhealthysubjects.EuropeanJournalofClinicalNutrition59(2005):983–988.Schnepers,A.Puckerupforlemonsandlimes:tart,refreshingandhealthful.EnvironmentalNutrition,

August1,2005.Whang,S.ReverseAging.Miami:JSPPublishing,1998.

Day2—BeaLean,GreenDrinkingMachine

Hamilton,A.Squeezed:WhatYouDon’tKnowaboutOrangeJuice.NewHaven:YaleUniversityPress,2010.

Klotter,J.Nutrientsandorganicproduce.TownsendLetterforDoctorsandPatients,January1,2012.Meyerowitz,S.Don’tmowit—eatit!BetterNutrition,December1,1998.Robinson, J. Breeding the Nutrition Out of Our Food, New York Times,

www.nytimes.com/2013/05/26/opinion/sunday/breeding-the-nutrition-out-of-our-food.html?pagewanted=all&_r=0,May25,2013.

Shaughnessy,D.T.,etal.Inhibitionoffriedmeat–inducedcolorectalDNAdamageandalteredsystemicgenotoxicityinhumansbycrucifera,chlorophyllin,andyogurt.PLOSONE6(2011):e18707.

Stenblom,E.L.,etal.Supplementationbythylakoidstoahighcarbohydratemealdecreasesfeelingsofhunger, elevates CCK levels and prevents postprandial hypoglycaemia in overweight women.Appetite68(2013):118–123.

Day3—StopDrinkingwithYourMeals

Dennis,E.A.,etal.Waterconsumptionincreasesweightlossduringahypocaloricdietinterventioninmiddle-agedandolderadults.Obesity18(2010):300–307.Orci,T.Areteabagsturningusintoplastic?Atlantic,www.theatlantic.com,April8,2013.

Day4—BeAwareofWhat’sinYourWater

Balan,H.Fluoride—thedangerthatwemustavoid.RomanianJournalofInternalMedicine50(2012):61–69.EnvironmentalWorkingGroup.FightingforSaferTapWater.www.ewr.org,December2010.Fenichel, P., et al.BisphenolA: an endocrine andmetabolic disruptor.Annales d’Endocrinologie 74

(2013):211–220.Jha,S.K.,etal.Fluorideingroundwater:toxicologicalexposureandremedies.JournalofToxicology

andEnvironmentalHealth16(2013):52–66.

Day5—EaseBackonDairyFoods

Cancer Weekly. Study findings from University of Osnabrueck provide new insights into prostatecancer,December18,2012.Cornucopia Institute. A Shopping Guide to Avoiding Organic Foods with Carrageenan.

www.cornucopia.org,May2012.Food&BeverageClose-Up.Studyfindsorganicmilkfrompasture-fedcowstobehigherinbeneficial

nutrients.June9,2008.Key, T. J. Diet, insulin-like growth factor-1 and cancer risk.Proceedings of the Nutrition Society 3

(2011):1–4.Macdonald,L.E.,etal.Asystematicreviewandmeta-analysisoftheeffectsofpasteurizationonmilk

vitamins, and evidence for rawmilk consumption and other health-related outcomes. Journal ofFoodProtection74(2011):1814–1832.

Melnik, B. C. et al. The impact of cow’s milk–mediated mTORC1-signaling in the initiation andprogressionofprostatecancer.Nutrition&Metabolism9(2012):74.

Outwater, J. L., et al. Dairy products and breast cancer: the IGF-1, estrogen, and bGH hypothesis.MedicalHypotheses48(1997):453–61.

Qin,L.Q.,etal.Estrogen:oneoftheriskfactorsinmilkforprostatecancer.MedicalHypotheses62(2004):133–142.

Day6—NoMoreBigGulps!

AmericanAcademyofEnvironmentalMedicine.GeneticallyModifiedFoodsPositionPaper.Online:www.aaemonline.org/gmopost.html,2008.Bernstein,A.M.,etal.Sodaconsumptionandtheriskofstrokeinmenandwomen.AmericanJournal

ofClinicalNutrition95(2012):1190–1199.CenterforScienceinthePublicInterest.It’sSweet…ButIsItSafe?www.cspinet.org,December31,

2013.ConsumerReports.Isthereahealthriskinyoursoftdrink?Strongerregulationsforcaramelcoloringin

foodandbeveragesareneeded,www.consumerreports.org,January2014.FoodandDrugAdministration.SeriousConcernsoverAlcoholicBeverageswithAddedCaffeine.FDA

Consumer Updates. Online: www.fda.gov/ForConsumers/ConsumerUpdates/ucm233987.html,November17,2010.

Fowler,S.P., et al.Fueling theobesityepidemic?Artificially sweetenedbeverageuseand long-termweightgain.Obesity16(2008):1894–1900.

Gardner,H.,etal.2012.Diet softdrinkconsumption isassociatedwithan increased riskofvascularevents in theNorthernManhattanStudy.Journal ofGeneral InternalMedicine 27 (2012):1120–1126.

Halade,G.V., andFernandes,G. Study on the relationship between oral exposure to aspartame andfastingglucose and insulin levels in 40diabetes-pronemice.Presented at theAmericanDiabetesAssociation’sScientificSessions,June25,2011.

Horowitz,B.Bromismfromexcessivecolaconsumption.JournalofToxicology—ClinicalToxicology35(1997):315–320.

Israel,B.Brominatedbattle: sodachemicalhascloudyhealthhistory.ScientificAmerican,December11,2011.

Jih, D., et al. Bromoderma after excessive ingestion of Ruby Red Squirt.New England Journal ofMedicine348(2003):1932–1934.

NationalToxicologyProgram.Toxicology and carcinogenesis studies of 4-methylimidazole (CasNo.822-36-6)inF344/NratsandB6C3F1mice(feedstudies).NationalToxicologyProgramTechnicalReportSeries535(January2007):1–274.

Nettletone,J.A.,etal.Dietsodaintakeandriskofincidentmetabolicsyndromeandtype2diabetesintheMulti-EthnicStudyofAtherosclerosis(MESA).DiabetesCare32(2009):688–694.

Swithers, S. E. Artificial sweeteners produce the counterintuitive effect of inducing metabolicderangements.TrendsinEndocrinologyandMetabolism24(2013):431–441.

White, A. S., et al. Beverages obtained from soda fountain machines in the U.S. containmicroorganisms, including coliform bacteria. International Journal of Food Microbiology 137(2010):61–66.

Day7—LoveYourLiver

Alcohol and Tobacco Tax and Trade Bureau, U.S. Treasury. Limited Ingredients,www.ttb.gov/ssd/limited_ingredients.shtml.Anheuser-Buschwebsite:www.tapintoyourbeer.com.Donaldson, S. What’s in Your Beer? Fish Bladder and Antifreeze Ingredient? Online:

www.abcnews.go.com/Health/food-babe-petitions-beer-makers-disclose-additives/story?id=24085296,July11,2014.

Mak,Tim.EuropeansRecallFireballWhiskeyOveraSweetenerAlsoUsedinAntifreeze.TheDailyBeast, www.thedailybeast.com/articles/2014/10/28/frathouse-favorite-fireball-whiskey-recalled-in-europe.html,October28,2014.

SundayMirror.ReasonsWhyDrinkIsRuiningYourDiet;WhetherYou’reTryingtoLoseWeightorJustEatHealthily,Over-IndulginginAlcoholCanUndoAllYourGoodWork,August3,2003.

Day8—PassonFastFood

Demeyer, D. The World Cancer Research Fund report 2007: a challenge for the meat processingindustry.MeatScience80(2008):953–959.Feskens,E.J.,etal.Meatconsumption,diabetes,anditscomplications.CurrentDiabetesReports13

(2013):298–306.Frazier,D.A.Thelinkbetweenfastfoodandtheobesityepidemic.HealthMatrix17(2007):291–317.Kat-Chem, Ltd., Budapest. Azodicarbonamide. Online: www.kat-chem.hu/en/prod-

bulletins/azodikarbonamide,2014.Klotter,J.MSG&obesity.TownsendLetterforDoctorsandPatients,November1,2004.Yang,C.,etal.Mostplasticproductsreleaseestrogenicchemicals:apotentialhealthproblemthatcan

besolved.EnvironmentalHealthPerspectives119(2011):989–996.

Day9—DetoxfromAddedSugar

Ahmed,S.H.,etal.Foodaddiction.Neuroscienceinthe21stCentury,2013,2833–2857.Hansen,N.Eatinglotsofcarbs,sugarmayraiseriskofcognitiveimpairment,MayoClinicstudyfinds.

MayoClinicNewsNetwork,www.newsnetwork.mayoclinic.org,October16,2012.Hyman,M.TheBloodSugarSolution10-DayDetoxDiet:ActivateYourBody’sNaturalAbilitytoBurn

FatandLoseWeightFast.NewYork:Little,Brown,2014.PublicHealthandMedicalFraudResearchCooperative.Truvia—NewLowCalorieSweetener(Toxin),

www.qualityassurance.synthasite.com,2008.VegetarianJournal.Decodingsugarpackaging:whichsugarsaren’tprocessedwithbonechar?,April1,

2013.Day10—EatMeatResponsiblyTheAnimalWelfareInstitute,www.awionline.org.Brownstone, S. Can Silicon Valley Make Fake Meat and Eggs That Don’t Suck? Mother Jones,

www.motherjones.com,December2,2013.Campbell, T.C., et al.Diet, lifestyle, and the etiology of coronary artery disease: theCornellChina

study.AmericanJournalofCardiology82(1998):18T–21T.Consumer Reports News. How about some heavy metals with that protein drink?

www.consumerreports.org,June2,2012.

Day11—EatRawMoreThanHalftheTime

Fontana, L. Low bone mass in subjects on a long-term raw vegetarian diet. Archives of InternalMedicine165(2005):684–689.Franceschi,S.,etal.Roleofdifferent typesofvegetablesandfruit in thepreventionofcancerof the

colon,rectum,andbreast.Epidemiology9(1998):338–341.Jung,S.K.,etal.Theeffectofrawvegetableandfruitintakeonthyroidcancerriskamongwomen:a

case-controlstudyinSouthKorea.BritishJournalofNutrition109(2013):118–128.Koebnick,C.,etal.Long-termconsumptionofarawfooddietisassociatedwithfavorableserumLDL

cholesterol and triglycerides but also with elevated plasma homocysteine and low serum HDLcholesterolinhumans.JournalofNutrition135(2005):2372–2378.

Mommers,M.,etal.Consumptionofvegetablesandfruitsandriskofovariancarcinoma.Cancer104(2005):1512–1519.

Spiller,G.A.,etal.Effectofadiethighinmonounsaturatedfatfromalmondsonplasmacholesterolandlipoproteins.JournaloftheAmericanCollegeofNutrition11(1992):126–130.

Tang,L.,etal.Consumptionofrawcruciferousvegetablesisinverselyassociatedwithbladdercancerrisk.CancerEpidemiologyBiomarkers&Prevention17(2008):938–944.

Day12—BreakSomeBread—andOtherCarbs

Dixit,A.A.,etal.Incorporationofwhole,ancientgrainsintoamodernAsianIndiandiettoreducetheburdenofchronicdisease.NutritionReviews69(2011):479–488.Organics.org.BleachedvsUnbleachedFlour.Online:www.organics.org/bleached-vs-unbleached-flour/,

December26,2013.VandeVijver,L.P.,etal.Wholegrainconsumption,dietaryfibre intakeandbodymass indexin the

Netherlandscohortstudy.EuropeanJournalofClinicalNutrition63(2009):31–38.

Day13—BalanceYourHealthyFats

Apte, S.A., et al. A low dietary ratio of omega-6 to omega-3 fatty acidsmay delay progression ofprostatecancer.NutritionandCancer65(2013):556–562.Dona,A.,andArvanitoyannis,I.S.Healthrisksofgeneticallymodifiedfoods.CriticalReviewsinFood

ScienceandNutrition49(2009):164–175.Kang, J.X., andLiu,A.The roleof the tissueomega-6/omega-3 fattyacid ratio in regulating tumor

angiogenesis.CancerMetastasisReview32(2013):201–210.Mozaffarian, D., et al. Trans fatty acids and cardiovascular disease. The New England Journal of

Medicine354(2006):1601–1613.Skerrett, P. J. FDA gets with the evidence, proposes that trans fats are not “safe.”HarvardHealth

Publications, www.health.harvard.edu/blog/fda-gets-with-the-evidence-proposes-that-trans-fats-are-not-safe-201311086854,November8,2013.

Day14—SupplementwithThese10SuperheroFoods

Gonzales,G.F.,etal.Lepidiummeyenii(Maca):aplantfromthehighlandsofPeru—fromtraditiontoscience.ForschendeKomplementärmedizin16(2009):373–380.Puga,G.M.,etal.IncreasedplasmaavailabilityofL-arginineinthepostprandialperioddecreasesthe

postprandiallipemiainolderadults.Nutrition29(2013):81–88.Ranilla,L.G.,etal.EvaluationofindigenousgrainsfromthePeruvianAndeanregionforantidiabetes

andantihypertensionpotentialusinginvitromethods.JournalofMedicinalFood12(2009):704–713.

Day15—KnowThyGMOs!

American Academy of Environmental Medicine. Genetically Modified Foods.www.aaemonline.org/gmopost.html,2009.Aris,A.,andLeblanc,S.Maternalandfetalexposure topesticidesassociated togeneticallymodified

foodsinEasternTownshipsofQuebec,Canada.ReproductiveToxicology31(2011):528–533.Bøhn, T., et al. Compositional differences in soybeans on the market: glyphosate accumulates in

RoundupReadyGMsoybeans.FoodChemistry153(2014):207–215.Campbell,A.W.Glyphosate:itseffectsonhumans.AlternativeTherapiesinHealthandMedicine20

(2014):9–11.Consumer Reports Food Safety and Sustainability Center, GMO report,

www.greenerchoices.org/pdf/CR_FSASC_GMO_Final_Report_10062014.pdf,October2014.deVendômois,J.,etal.AcomparisonoftheeffectsofthreeGMcornvarietiesonmammalianhealth.

InternationalJournalofBiologicalSciences5(2009):706–726.Joensen, L., and Ho, M. Argentina’s GM woes. (Thinking ecologically.) Synthesis/Regeneration,

December22,2003.Mesnage,R.,etal.CytotoxicityonhumancellsofCry1AbandCry1AcBtinsecticidaltoxinsaloneor

withaglyphosate-basedherbicide.JournalofAppliedToxicology33(2013):695–699.Thongprakaisang,S.,etal.Glyphosateinduceshumanbreastcancercellsgrowthviaestrogenreceptors.

FoodandChemicalToxicology59(2013):129–136.

Day16—DineOuttheFoodBabeWay

Fujioka, K., et al. The effects of grapefruit on weight and insulin resistance: relationship to themetabolicsyndrome.JournalofMedicinalFood9(2006):49–54.McMillan,T.TheAmericanWayofEating:UndercoveratWalmart,Applebee’s,FarmFieldsandthe

DinnerTable.NewYork:Scribner,2012.

Day18—ChangeYourLittleGroceryShopofHorrors

Blatt,B.“UnacceptableIngredients.”HowManyoftheGroceriesSoldatWalmartWouldBeBannedbyWholeFoods?www.slate.com,February18,2014.EnvironmentalWorkingGroup.“Clean15”and“DirtyDozen,”www.ewg.org.

Day19—CookOutsidetheBox

Group,E.F.HealthBeginsintheColon.Houston:GlobalHealingCenter,2007.Moritz,A.CancerIsNotaDisease—It’saSurvivalMechanism.Brevard,NC:Ener-ChiWellnessPress,

2008.Schardt,D.Microwavemyths.NutritionActionHealthletter,www.cspinet.com,April2005.Vallejo,F.,etal.Phenoliccompoundcontentsinediblepartsofbroccoliinflorescencesafterdomestic

cooking.JournaloftheScienceofFoodandAgriculture83(2003):1511–1516.

Day20—FastEveryDay

Cahill,L.E.,etal.ProspectivestudyofbreakfasteatingandincidentcoronaryheartdiseaseinacohortofmaleU.S.healthprofessionals.Circulation128(2013):337–343.Cousens,G.ConsciousEating.Berkeley,CA:NorthAtlanticBooks,2000.Heilbronn, L. K., et al. Alternate-day fasting in nonobese subjects: effects on body weight, body

composition,andenergymetabolism.AmericanJournalofClinicalNutrition81(2005):69–73.Horne, B. D., et al. Randomized cross-over trial of short-term water-only fasting: metabolic and

cardiovascular consequences. Nutrition, Metabolism, and Cardiovascular Diseases 23 (2013):1050–1057.

Junger,A.Clean:TheRevolutionaryProgramtoRestoretheBody’sNaturalAbilitytoHealItself.NewYork:HarperCollins,2012.

Klotter,J.IntermittentFastingforWeightLoss.TownsendLetter,February1,2014.Mattson,M. P., andWan, R. Beneficial effects of intermittent fasting and caloric restriction on the

cardiovascularandcerebrovascular systems.JournalofNutritionalBiochemistry 16 (2005): 129–137.

Pan, J.W., et al. Human brain beta-hydroxybutyrate and lactate increase in fasting-induced ketosis.JournalofCerebralBloodFlowandMetabolism20(2000):1502–1507.

Day21—TravelOrganically

Szentmihályi,K.,etal.[Mineralcontentofsomeherbsandplantextractswithanti-inflammatoryeffectusedingastrointestinaldiseases].OrvosiHetilap154(2013):538–543.

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CONTENTS

CoverTitlePageWelcomeDedicationForewordbyMarkHyman,MDNotetotheReaderIntroduction

PARTITHOSETRICKYSONSOF…

Chapter1:We’veBeenDupedChapter2:WeAretheChemicalsWeEat—TheSickening15Chapter3:CutOuttheChemicalCalories

PARTII21DAYSOFGOODFOODANDGOODHABITS

Chapter4:Week1—FluidAssetsforFoodBabesDay1—CleanseDailywithMyMorningLemonWaterRitualDay2—BeaLean,GreenDrinkingMachineDay3—StopDrinkingwithYourMealsDay4—BeAwareofWhat’sinYourWaterDay5—EaseBackonDairyFoodsDay6—NoMoreBigGulps!Day7—LoveYourLiver

Chapter5:Week2—FoodHabitsforFoodBabesDay8—PassonFastFoodDay9—DetoxfromAddedSugarDay10—EatMeatResponsiblyDay11—EatRawMoreThanHalftheTime

Day12—BreakSomeBread—andOtherCarbsDay13—BalanceYourHealthyFatsDay14—SupplementwithThese10SuperheroFoods

Chapter6:Week3—FeatsofaRealFoodBabeDay15—KnowThyGMOs!Day16—DineOuttheFoodBabeWayDay17—DoaKitchenCleanoutDay18—ChangeYourLittleGroceryShopofHorrorsDay19—CookOutsidetheBoxDay20—FastEveryDayDay21—TravelOrganically

PARTIIITHE21-DAYFOODBABEWAYEATINGPLANANDRECIPES

Chapter7:The21-DayFoodBabeWayEatingPlanChapter8:TheFoodBabeWayEatingPlanRecipes

AcknowledgmentsAbouttheAuthorAppendixA:JointheFoodBabeArmy:HowtoStartaPetitionAppendixB:RecommendedReadingandResourcesAppendixC:CorporateBucksTrytoDefeatMandatoryGMOLabelingAppendixD:BibliographyNewslettersCopyright

Copyright

Copyright©2015byFoodBabeLLCForewordcopyright©2015byMarkHyman,MDCoverdesignbySusanZuckerCoverphotographbySeanBusherCovercopyright©2015byHachetteBookGroup,Inc.

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