NEW! Bioengineered / GMO Food Label

GMO = Bioengineered

Genetically Modified Organisms (GMO's) are now referred to as BIOENGINEERED. 

The US Department of Agriculture (USDA) established a new national mandatory requirement to disclose foods that are bioengineered/GMO or have bioengineered/GMO ingredients. 

The goal of the new disclosure law is to require food producers to inform customers about the foods and ingredients that come from bioengineered/GMO crops. AllianceforScience

Bioengineered/GMO crops include soy, cotton, corn, canola and sugar beets grown through genetic techniques. USDA

Many bioengineered/GMO crops are used to make ingredients that are in processed foods such as cornstarch, corn syrup, soybean oil, canola oil, cottonseed oil, and sugar. FDA

Additional bioengineered/GMO ingredients include: Aspartame, Nutrasweet, baking powder, MSG (monosodium glutamate), alcohol and baby formula. Mamavation

Fresh fruit and vegetables that are bioengineered/GMO include potatoes, summer squash, apples, papayas, and pink pineapples. FDA

The National Bioengineered Food Disclosure Law (NBFDL) and USDA’s regulations require all foods and ingredients that are bioengineered/GMO to have a disclosure or label using one of four methods.

1. Text on the food product packaging such as as “this is a bioengineered food” or “contains bioengineered ingredients”.

2. Bioengineering label on the packaging.

   

3. Electronic or digital link on the package such as a QR code, bar code, or SmartLabel.

The link takes you to an online webpage with disclosure information.

4. Phone number on the package which you can call or text to receive information about the bioengineered content. 

*Note that the required bioengineered/GMO disclosure/label is not always readily apparent. Look at your package closely!  The majority of packages do not include the big green Bioengineered label.  Most packaging has a very small disclosure statement in tiny font near the ingredients list.  

Foods That Are Not Included in the the New Bioengineering/GMO Disclosure Law 

There are several exemptions from the new law.  Ultra-proccesed foods which have no detectable modified DNA do not have to be identified as bioengineered/GMO. This type of ingredient includes: sugar, corn oil, canola oil and high fructose corn syrup. AllianceforScience

Also, there are no requirements to tell you if an animal was fed bioengineered/GMO crops, or if the meat in a prepared food (like a frozen meal) was produced with bioengineering/GMO ingredients. Rainbow Acres

What is Bioengineered/GMO?

GMO stands for Genetically Modified Organism. Organisms are plants, animals, bacteria, or viruses.  Genetically modified organisms are organisms that have had their DNA changed using science. Scientists can take the trait of one organism and inject it into another organism's DNA to change it.

Bioengineered or GMO is when the genetic structure of a plant or animal has been scientifically modified in a lab to produce a new crop that will be better for farming. Rainbow Acres  

Why Grow Bioengineered/GMO Crops?

Bioengineered/GMO crops have resulted in a 22% increase in agricultural yield and a 68% increase in farmers’ profit. National Library of Medicine

With bioengineering/GMO farmers are able to spray the herbicide Glysophate / RoundUp

on soy, corn and cotton plants for weed prevention without killing the crop itself. Forbes

Bt Corn was developed to produce the insecticide Bt toxin. With this toxin, the corn is able to resist pests. HealthLine

Bioengineered techniques can also enhance foods’ nutrients, flavor, and appearance. HealthLine  For example, Golden Rice was developed to prevent blindness. HealthLine  Browning Resistant Apples were created so that sliced apples do not brown when exposed to air. ScientificAmerican

Volume of Bioengineered/GMO Crops

Large scale commercial production of bioengineered/GMO crops began in 1994 and has rapidly expanded. National Library of Medicine

Over the last 28 years, the use of genetic modification has become an industry standard. 

USDA

Today bioengineered/GMO crops are incredibly common in the US, with at least 90% of soy, cotton, and corn grown through genetic techniques. HealthLine 

The graph above indicates that in 2020, bioengineered/GMO canola and sugar beets made up 100% of all seeds planted. 

Why Isn't Wheat Bioengineered/GMO?

Globally wheat is the most widely grown cereal crop, farmed on more acres than any other commercial crop. EngageTheChain Wheat is produced on the third most acres in the US  following corn and soybeans. AgricultureMarket

Because wheat tends to be used directly as a human food ingredient and because of consumer concerns about genetically modified food, there is less investment in genetic engineering in wheat as compared to corn and soybeans. AgricultureMarket

Bioengineered/GMO wheat has never been grown for commercial purposes due to consumer fears about allergens and toxicities when used for bread, pasta and pastries.  Bioengineered/GMO varieties of corn and soy, used for animal feed, biofuels and ingredients like cooking oil, are common. Reuters

Concerns with Bioengineering/GMO

According to the FDA bioengineered/GMO foods are as healthy and safe to eat as non-bioengineered/GMO products. FDA.gov

However, twenty six countries including France, Germany, Italy, Mexico, Russia, China, and India have partially or fully banned bioengineered/GMO crops. National Library of Medicine

Also, 64 countries, including Russia, China, Brazil, Australia, Turkey, South Africa and part of the European Union require mandatory bioengineered/GMO food labeling. Center for Food Safety

The main concerns around bioengineered/GMO crops include allergies, cancer, and environmental issues. While current research suggests few risks, more long term research is needed. HealthLine

Since the purpose of most bioengineered/GMO crops is to tolerate pesticides there are significantly more pesticides in our soils, waterways and air than ever before, and more exposure for people who work directly with or around pesticides. FoodPrint

The six biggest producers of bioengineered/GMO seeds are also the biggest producers of chemical herbicides and insecticides. Monsanto’s Roundup Ready crops, for example, are genetically engineered to be immune to herbicide so that farmers can destroy weeds without killing their crops. But the process has made Roundup resistant weeds, leading farmers to apply greater and greater doses of the chemical or even resort to more toxic methods to battle back the superweeds. MotherJones

If you are interested in more information on the herbicide Glysophate (RoundUP) this podcast gives a good explanation on the impact to our health: Just Ingedients Podcast

Four Awesome Food Labels To Look For

           

 

   

Most people (including myself) rely on food packaging for information on ingredients, nutritional value, and how it was produced. You have probably noticed the nutrition facts panel on your food packaging. The panel includes serving size, calories and nutrients. The Food and Drug Administration (FDA) regulates packaged food sold in the US and requires the nutrition facts panel and a list of ingredients.

Food and beverage companies frequently provide additional food labels which are not required by the FDA. The labels provide claims about the product such as how the animals were raised, if the seeds for produce are nonGMO or the quantity of whole grain.

Four common healthy food labels include: USDA Organic, NonGMO Project Verified, rBST Free and 100% Whole Grain.

1.  The USDA (United States Department of Agriculture) Organic label has been around since 2002 and is an awesome label to ensure your food is healthy.

Congress passed the Organic Foods Production Act of 1990 to establish national standards. The final rule went into effect in 2002 requiring that organic farmers and processors must be certified by a State or private agency accredited under national standards in order to use the USDA Organic label. USDA.gov

The use of genetic engineering, or genetically modified organisms (GMOs), is prohibited in organic products. This means an organic farmer can’t plant GMO seeds, an organic cow can’t eat GMO alfalfa or corn, and an organic soup producer can’t use any GMO ingredients. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.

To meet the USDA Organic regulations, farmers and processors must show they aren’t using GMOs and that they are protecting their products from contact with prohibited substances. USDA.gov

In order to make an organic claim or use the USDA Organic Label the final product must follow strict production, handling and labeling standards and go through the organic certification process. The standards address a variety of factors such as soil quality, animal raising practices, and pest and weed control (including Glysophate / RoundUp).

The use of sewage sludge and irradiation cannot be used in USDA Organic foods. USDA.gov

The USDA Organic certification does not allow the use of Hexane which is a highly flammable EPA listed air pollutant that is used in the manufacture of cleaning agents, glues, roof sealer and automobile tires.  

Hexane is also used in making energy bars, veggie burgers and soy, corn and canola oils. If these food products are not certified organic some of the ingredients have probably been processed with hexane. Since hexane is used in the manufacturing process, it is not listed as an ingredient, though residues find their way into the finished product. MetroSiliconValley

The use of the animal food additive, Ractopomine is also not allowed in USDA Organic products.

There are many benefits to eating foods which do not contain pesticides. Pesticides have been found to cause cancer, neurological effects and reproductive effects on farmworkers, their children and other community members who live near farms where pesticides are applied. International Agency for Research on Cancer

Organic grass fed meat and milk have more healthy fats in them, because the animals are raised on grass. In addition organic meat and eggs are raised without growth hormones, unnecessary antibiotics or other additives. FoodPrints

USDA Organic certification is applicable for all food categories: grains, produce, dairy, and meat, poultry and eggs.

2.  The NonGMO Project Verified label is another excellent label for healthy food. It has been around since 2007.

The NonGMO Project is a nonprofit organization protecting your right to know what's in your food. The NonGMO Project administers North America's most rigorous certification for avoiding GMOs. NonGMO Project

NonGMO Project Verified products have gone through strict assessments and programs to minimize the risk of GMO contamination.

While this certification prohibits GMOs it is not as rigorous as the USDA Organic certification. The NonGMO certification does not include any type of restrictions for synthetic pesticides, herbicides such as Glysophate / RoundUp, the use of sewage sludge, antibiotics, growth hormones, hexane or the feed additive, Ractopomine.

Grains, produce, dairy, and meat, poultry and eggs can all be certified NonGMO Project Verified.

3.  The rBST Free label is an outstanding label to ensure dairy products such as milk, cheese and yogurt do not contain synthetic growth hormones. The guidelines for rBST Free labeling were initiated in 1994 by the FDA. Mass.gov

 

rBST stands for recombinant Bovine SomatoTropin also known by its Monsanto trade name Posilac. It is a synthetic genetically engineered growth hormone that is injected into cows to increase milk production. CGA

It is also known as: rbGH (recombinant Bovine Growth Hormone) or BGH (Bovine Growth Hormone).

Because cows' milk contains some rBST naturally, there is no test that proves milk has come from a cow treated with the synthetic hormone. SuperMarketNews

In order to place the rBST label on food packaging the FDA guidelines require documentation showing that rBST was not given to cows for milk production. SuperMarketNews

There is evidence that the use of rBST can cause an increased risk of mastitis, an infection of a cow’s udder, which is commonly treated with antibiotics. The results of antibiotics found in milk has been linked to increased risk of breast, colon, and prostate cancer. AggieTranscript

The rBST Free label can be found on cottage cheese, milk, and other dairy products.

*Note - some packaging does not have a rBST Free label but a statement: "Our farmers have pledged to not treat any of their cows with any artificial growth hormones."

4.  The Whole Grain label is a wonderful label to make sure you are eating healthy grains. The terms "wheat" and "grain" alone don't always guarantee that the product is made with whole grain.

The FDA has not established labeling standards for whole grains. However, the US based Whole Grains Council has created a set of guidelines for whole grain labeling and uses labels  on food packaging to help consumers identify approved whole grain products. Food Insight

The Whole Grain label indicates that the grain is "whole" which means it has not been processed, bleached or filtered. Whole grains or foods made from them contain all the essential parts and naturally occurring nutrients of the entire grain seed in their original proportions. Whole grains include the endosperm, germ, and bran. Whole Grains Council

Refined grains, like white bread, are those that are stripped of their fiber and nutrient rich bran and germ parts, leaving only the starchy endosperm. While tasty, these loaves offer little nutritional value. Real Simple

Whole grains are a source of carbohydrates, multiple nutrients and dietary fiber. Wikipedia

Research shows that whole grain products are associated with reduced risk of type 2 diabetes, heart disease, cancer, respiratory disease, and infections. Real Simple

Whole grains can include: amaranth, barley, brown, wild and colored rice, buckwheat, bulgur, cornmeal, farro, millet, oats and oatmeal, popcorn, quinoa, sorghum, spelt, teff, triticale, rye, and wheat. Whole Grains Council

*Note: Make sure to look at the whole grain label closely! In addition to the 100% Whole Grain label there are also the 50% Whole Grain and Basic Whole Grain labels (see photo below). 

The 100% Stamp means that all of the grain in a product is whole grain, while the 50%+ Stamp shows that at least 50% of the grain in a product is whole grain. If a product contains whole grain but less than 50% of the grain is whole, it can qualify for the Basic Stamp. Whole Grain Stamp

These two labels are also healthy but make sure you know what you are buying!

      

By inspecting the labels on your food packaging you will be informed about what you are buying and in control what you are eating. 

Given below are four tips on how to use healthy labels to your advantage.

1. Evaluate Price - Look at labels and purchase foods that are within your budget. For example, USDA Organic oatmeal is almost double the cost of NonGMO Project Verified Oatmeal. 

2. Investigate Menu Favorites - Research foods that you eat frequently.  For example strawberries are known to contain a lot of pesticides so if you eat them everyday you could purchase USDA Organic strawberries. CNBC  However, if you eat a lot of bananas it isn't really worth the extra cost to purchase USDA Organic bananas because they are considered to have low to moderate levels of pesticide residue. WebMD

3. Evaluate Ingredients as well as Labels - In addition to looking at the labels also look at the ingredients. For example Organic Bread Of Heaven Rustic Sourdough has only 5 ingredients as compared to 365 Whole Foods Market Organic Sandwich Sourdough Bread which has 16 ingredients including soy lecithin and sugar.

4. Avoid Processed Foods - Processed foods almost always include GMO's because they are often made with GMO corn, soy, canola and/or sugar beets.

This Food Label Summary is a one page document to have on hand next time you go shopping!

How to Set Up and Weave on a Union Home Loom

The Union Home Loom was marketed and sold to women who wanted to weave rugs as time permitted.  It is lightweight and can be carried from one room to another without taking it apart.  It is compact and takes up the same amount of room as a sewing machine.  The Union Looms advertisement brochure included many types of Union Looms, including the Union Home Loom.  

The Union Home Loom is unique as compared to rigid heddle, table and floor looms!  Think of it as a rigid heddle loom flipped vertically.

For example a rigid heddle loom normally lays horizontally on a table or stand and the rigid heddle is pulled forward to beat the fabric.

The Union Home Loom is kind of like the rigid heddle loom rotated vertically.

A volunteer at Historic White Pine Village recently donated a Union Home Loom to the Village.  She set it up and demonstrated weaving a placemat during the summer of 2023.  She had a manual that came with the loom.  I have copied the pages and have provided a link to the manual.  It explains in detail how to warp and weave on the loom.  

This is a photo of the Union Home Loom before dressing it. 

The heddle is stationary.   The top bar moves forward and backward to change the shed.

To dress the loom the bars in the back are used to hold the warp.

    

Thirty wraps around the bottom beam is equal to 10 yards of warp.

Once the warp has been wound around the bottom beam, the warp is then threaded through  the heddle.  The warp is tied to the nails on the top beam.

The woven placemat (in-progress).

In addition to learning about following a healthy lifestyle I am also interested in weaving.  I was planning to post a video on how to set up this antique loom on Youtube but unfortunately iMovie no longer works on my Mac.  I know how to use Blogger software so I decided to post a blog about it.   (I apologize if you found this post through HealthyNReal.  My next post will be about nutrition and health - I promise!)

Why Peanuts Are Hotter Than Zendaya

I love peanuts!

I bet that Zendaya likes peanuts too. In this video she appears to like Peanut Butter Balls.

There are many reasons to eat peanuts. They are nutritious, minimally processed-whole food, quick and easy, inexpensive, and delicious.

1. Nutritious
Peanuts are rich in protein, fat, and fiber. A ¼ cup serving of raw peanuts contains:

Calories: 214
Protein: 9 grams
Fat: 18 grams
Carbohydrates: 8 grams
Protein: 9 grams
Fiber: 3 grams
Sugar: 2 gram WebMD

Peanuts are a good source of plant-based protein. HealthLine And foods with a lot of protein can help you feel full with fewer calories. WebMD

A 1/2 cup serving peanuts has almost as much protein (18 grams) as a  Beyond Meat patty which has 20 grams of protein. 

While peanuts have quite a bit of fat, most of the fats are known as “good fats.”  These kinds of fats actually help lower your cholesterol levels which helps prevent heart disease. WebMD

Peanuts are low in carbohydrates. In fact, the carb content is only 13–16% of the total weight. HealthLine  They have similar carbs as compared to 1/4 cup of Almonds which have 8 grams and 1/4 cup of Pistachios which have 8.5 grams.

The skins of peanuts are also healthy!  Peanut skins have antioxidants.  In fact roasted peanuts with skins have more antioxidants than blueberries. Peanut Institute

Nuts protect against the diseases of aging.  People who eat nuts or peanut butter five or more times a week reduce their risk of heart disease and diabetes by more than 20%. World Wide Running

What about salt?  Some salted peanuts are considered a low-sodium food!  According to the FDA, foods containing less than 140 mg of sodium per serving are considered a "low-sodium food". Peanut Institute 

Planters Dry Roasted Salted Peanuts have 150 mg sodium per serving, and Planters Dry Roasted Lightly Salted Peanuts have 75 mg sodium per serving.  Not bad considering they taste so salty.

As a reminder, one slice of white bread has 147 mg of sodium and one serving of Boars Head Turkey has 360 mg.

2. Minimally Processed-Whole Food 

Peanuts are considered Minimally Processed and a Whole Food. NYC Health

Whole foods are foods that are as little processed or refined as possible and have no additives such as preservatives or artificial ingredients, such as food coloring, added to the food. North Lakes Community Clinic

Other nutritious snacks such as Kind Bars and Beef Jerky are not considered Whole Foods.

Even though Kind Bars have grains, nuts, and dried fruit they are still more processed than nuts and or a piece of fruit.  Kind Bars have sugars, chicory root fiber and soy protein isolate added to them.  Even though one serving of peanuts has the same amount of protein as a Kind Plus Peanut Butter Dark Chocolate Bar the two aren't exactly equal.  Some of the protein in the Bar comes from soy protein isolate, a highly processed ingredient. Consumer Report  Eat This Not That

Beef Jerky is also a nutritious snack but it should be consumed in moderation.  Beef Jerky is highly processed and has the same health risks as eating processed meats. HealthLine

3. Quick and Easy
Peanuts are ready to eat directly from the container. 

They don't need to be washed, cooked, peeled or defrosted. They can be eaten as a snack or added to an evening meal.

Peanuts are easy to bring with you to work or while hiking.

4. Inexpensive
Peanuts are lower in cost compared to other nuts because they are easier to grow.

Peanuts are also lower in cost as compared to other protein sources.

5. Delicious
My favorite type of peanut is Lightly Salted Dry Roasted. Raw Peanuts taste sweater and the texture is a little softer.

I recently bought Raw Peanuts and roasted them in the oven. They were awesome!  I added salt and left the skins on for the health benefits.

In addition to eating peanuts as a snack they can also be added to trail mix, oatmeal or pancakes.

If you are looking for some dinner ideas the Quinoa Lettuce Wraps with Spicy Peanut Sauce and the Easy Thai Peanut Chicken Lettuce Wraps are both excellent!

I have not cooked West African Peanut Soup yet, but looking forward to trying it.

While peanuts are delicious, be careful of overeating. A serving size of peanuts is only a palm full of peanuts or a “ping-pong ball size” serving of peanut butter. Peanut Institute 

5 Ways to Fix Sore Feet

Sometimes the bottoms of my feet hurt.  It hurts to walk and it hurts to stand.  

There are two common causes:  Plantar Faciitis  and Achilles Tendonitis.  And it is even possible to have both at the same time.  In fact there is a study that suggests that increasing the load on the Achilles Tendon can impact the Plantar Fascia (thick band of tissue that covers the bones on the bottom of the foot). National Library of Medicine  

Regardless of what it's called and the medical explanations for each type of injury, I just want my feet to feel better.  

The best way to reduce pain is to figure out why your feet hurt, rest, stretch, strengthen and ice.  

1.   Figure Out Why Your Feet Hurt

Determine what has changed to cause the pain.  

• Are you using worn out shoes?  
• Did you buy new shoes that bother your feet?  
• Did you increase your distance in walking or running?  
• Did you climb a hill or walk in the sand?  
• Are you standing longer than normal?  

Whatever changed stop doing it immediately!

2.  Rest Your Feet 

It may take a week or several months for your feet to heal.  Reduce the total time you spend on your feet each day.  Reduce distance for walking or running.  And reduce the amount of time you are just standing.  

Standing on your feet for one hour is actually worse than walking. It is the lack of blood flow that causes muscles to tire more easily and causes pain in the feet, legs, back, and neck.  Coastal Podiatry

During recuperation make sure to only walk or run on a level surface.  

In my experience if you don't rest, your foot pain will just continue to get worse.

3.  Stretch

It is important to stretch your feet, toes, ankles and calves every day.  Two times a day is even better.  A 3" massage ball and a lacrosse ball are good tools for stretching and massaging the bottoms of your feet.

Putting your fingers between your toes and rotating your ankle is a good way to stretch your toes and ankles. Also push your toes forward and backward.   

     And don't forget to stretch your calves by leaning against a wall.

4. Strengthen 

Although it is important to rest your feet when they are sore, it is also important to strengthen them so that they will not be injured again.  Therefore, when the pain starts to recede start to slowly strengthen your feet, toes, ankles and calves.  

This video on youtube from Frank Ng is a quick, easy way to strengthen your toes and ankles.  

The best way I have found to strengthen my calves is on the stairs:

• Start standing on a stair, or similar so your heels can drop lower than your toes. Keeping the balls of your feet on the stair, lower your heels as far as you can toward the floor. Then press your heels up as high as you can.  WebMD

5.  Ice the Bottoms of Your Feet 

To reduce inflammation put ice on the bottoms of your feet one or two times per day.  It also feels good on sore feet!

A bag of frozen peas works great!

Make sure to visit your doctor if the pain does not get better.  

 

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