Remind me again, why are strawberries good for me?

I always like to do a refresher on the health benefits of certain foods I eat. This morning, I was eating strawberries, and I decided to do a quick search. I like the taste and crunch of strawberries, I know they have immune boosting antioxidants, I remember something about their ability to boost short-term memory, and I learned a while back that they help to reduce stress (which I can definitely use), but what else?

Here’s a great article you can check out to learn more about the health benefits derived from consuming this wonderful fruit, including precautions for some people, and interesting facts. Take a look and let me know what your favorite health benefit is. I think mine may be #8.

Did you know that there are more than 600 varieties of strawberries that differ in flavor, size and texture? Well now you do.

Oh and one last thing, variety aside, this is one of those fruits you definitely want to spend the extra bucks on for organic.

And I’m out,
Peace sign
Ida

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Food Label Claims

beware-of-food-label-claims-etb-livingNon-GMO, free-range, organic, grass-fed, and natural are common food label claims. It seems as if every day there’s a new “claim.” Whether it’s slapped on a product at the store, listed on a restaurant menu, or publicized in the media, food label claims are becoming ubiquitous.

Greeeaaaat, we are still struggling to understand how to read a standard nutrition label, not to mention decoding the ingredients on the label, and now we’ve got to tackle food label claims too?!? Yes, yes you do. The good news is that many of these claims can be helpful and insightful; the bad news is that many of them can also be confusing, and thus require individual research and learning.

New food label claims are on the rise, and I think the trend will continue for years to come, so get on top of it now! If you want extra brownie points – and you know you do – you should not only learn about current and new food label claims, but also teach and educate others as well.

I’ll help get you get started with these common food label claims from one of my handouts from school (The Institute for Integrative Nutrition). Read, learn, share, and then take a nap.

ANTIBIOTIC-FREE: “Antibiotic-free” means that an animal was not given antibiotics during its lifetime. Other phrases to indicate the same approach include “no antibiotics administered” and “raised without antibiotics.”

CAGE-FREE: “Cage-free” means that the birds are raised without cages. What this doesn’t explain is whether the birds were raised outdoors on pasture, if they had access to outside, or if they were raised indoors in overcrowded conditions. If you are looking to buy eggs, poultry, or meat that was raised outdoors, look for a label that says “pastured” or “pasture-raised.”

FAIR TRADE: The “fair trade” label means that farmers and workers, often in developing countries, have received a fair wage and worked in acceptable conditions while growing and packaging the product.

FREE-RANGE: The use of the terms “free-range” or “free roaming” are only defined by the USDA for egg and poultry production. The label can be used as long as the producers allow the poultry access to the outdoors so they are able to engage in natural behaviors. It does not necessarily mean that the products are cruelty free, antibiotic-free, or that the animals spent the majority of their time outdoors. Claims are defined by the USDA, but are not verified by third-party inspectors.

GMO-FREE, NON-GMO, OR NO GMOs: Products can be labeled “GMO-free” if they are produced without being genetically engineered through the use of GMOs (genetically modified organisms). Genetic engineering is the process of transferring specific traits or genes from one organism into a different plant or animal.

GRAIN-FED: Animals raised on a diet of grain are labeled “grain-fed.” Check the label for “100 Percent Vegetarian Diet” to ensure the animals were given feed containing no animal by-products.

GRASS-FED: This means the animal was fed grass rather than grain. They should not be supplemented with grain, animal by-products, synthetic hormones, or given antibiotics to promote growth or prevent disease, although they may have been given antibiotics to treat disease. A “grass-fed” label doesn’t mean the animal necessarily ate grass its entire life. Some grass-fed cattle are “grain-finished,” which means they ate grain from a feedlot prior to slaughter.

HEALTHY: Foods labeled “healthy” must be low in fat and saturated fat and contain limited amounts of cholesterol and sodium. Certain foods must also contain at least 10 percent of vitamins A or C, iron, calcium, protein, or fiber.

HERITAGE: A “heritage” label describes a rare and endangered breed of livestock and crops. Heritage animals are prized for their rich taste, and they usually contain a higher fat content than commercial breeds. These animals are considered purebreds and a specific breed near extinction. Production standards are not required by law, but true heritage farmers use sustainable production methods. This method of production saves animals from extinction and preserves genetic diversity.

HORMONE-FREE: The USDA has prohibited use of the term “hormone-free,” but animals that were raised without added growth hormones can be labeled “no hormones administered” or “no added hormones.” By law, hogs and poultry cannot be given any hormones. If the products are not clearly labeled, ask your farmer or butcher to ensure that the meats you are buying are free from hormones.

NATURAL: Currently, no standards exist for this label except when used on meat and poultry products. USDA guidelines state that “natural” meat and poultry products can only undergo minimal processing and cannot contain artificial colors, artificial flavors, preservatives, or other artificial ingredients. However, “natural” foods are not necessarily sustainable, organic, humanely raised, or free of hormones and antibiotics.

NON-IRRADIATED: This label means that the food has not been exposed to radiation. Meat and vegetables are sometimes irradiated to kill micro-organisms and reduce the number of microbes present due to unsanitary practices. No thorough testing has been done to know if irradiated food is safe for human consumption.

PASTURE-RAISED: “Pasture-raised” indicates that the animal was raised on a pasture and that it ate grasses and food found in a pasture, rather than being fattened on grain in a feedlot or barn. Pasturing livestock and poultry is a traditional farming technique that allows animals to be raised in a humane manner. This term is very similar to “grass-fed,” though the term “pasture-raised” indicates more clearly that the animal was raised outdoors on pasture.

ORGANIC: All organic agricultural farms and products must meet the following guidelines (verified by a USDA-approved independent agency):

  • Abstain from the application of prohibited materials (including synthetic fertilizers, pesticides, and sewage sludge) for three years prior to certification and then continually throughout their organic license. Prohibit the use of genetically modified organisms and irradiation.
  • Employ positive soil building, conservation, manure management, and crop rotation practices.
  • Provide outdoor access and pasture or livestock.
  • Refrain from antibiotic and hormone use in animals.
  • Sustain animals on 100% organic feed.
  • Avoid contamination during the processing of organic products.
  • Keep records of all operations.

If a product contains the “USDA Organic ”seal, it means that 95 to 100 percent of its ingredients are organic. Products with 70 to 95 percent organic ingredients can still advertise “organic” ingredients on the front of the package, and products with less than 70 percent organic ingredients can identify them on the side panel. Organic foods prohibit the use of hydrogenation and trans fats.

RBGH-FREE OR RBST-FREE RBGH: Recombinant bovine growth hormone is a genetically is a genetically engineered growth hormone that is injected into dairy cows to artificially increase their milk production. The hormone has not been properly tested for safety. Milk labeled “rBGH-free” is produced by dairy cows that never received injections of this hormone. Organic milk is rBGH free. (rBST stands for recombinant bovine somatotropin).

Here’s a great site to refer to. It’s where the content here was actually adapted from.

And I’m out,
Peace sign
Ida