Most will have experienced an occasion where they could smell or taste a certain food but had to think what it was or where they had smelt or tasted that previously. This is often the body telling you it is lacking a particular nutrient and letting you know through smell or taste cravings what it is.

Synthetic chemicals have become common place in the food processing industry. Many of these chemicals are designed to simulate a natural product or ingredient in either Taste or Smell. For example, when the body craves something sweet we head for some sort of confectionery or sweet drink where sugar is traditionally the source for sweet or energy cravings.

In an effort to cut back on calories or to reduce the amount of sugar in our diet we look for sugar free alternatives so that we are still fulfilling a sweet craving but we do not consume the calories associated with it. Clever marketing programs us to think we are doing the right thing by avoiding excess calories. The problem is our body was asking for a calorie increase not necessarily or specifically a sweet treat. When we do not receive the desired result from a sweet drink or confectionery we eat or drink another and another hoping to fulfil the craving.

Weight gain results from an over consumption of the wrong food in an effort to feed a natural craving with fake food. We eat to feed a craving, the craving remains unfed so we eat more, and more.

Testing has been done for a few days, months or maybe a year, but no testing is done to establish the effects on our bodies for these food additives over an extended period of time. No one knows how our body will handle these chemicals after years or decades of use. We do however, recognise that cancer rates have increased from 1 in 100 at the beginning of the 20^th century to 1 in 2 by the beginning of the 21^st century. Science does not have a clear explanation for this increase. There does seem to be a connection between how the cells in our bodies handle the synthetic additives we feed them with and the instance of cancer increases.

We as the consumers of the food products containing these additives are the unknowing long term testers of how our bodies will react to these chemicals. Given the high instance of obesity in the community as well as the already discussed increases in cancer during the 20^th century, the results almost speak for themselves.

Article written by Eric J. Smith

Sodium can be found in low doses in most fresh fruit and vegetables, interestingly a plant does not need sodium to grow so any sodium a plant has or uptakes is not used by the plant for any nutrient source. Some vegetables contain higher amounts of sodium than others but would require several bucket fulls to be eaten to reach the daily recommended sodium allowance.

The maximum recommended intake of sodium per day is 2400mg according to most scientific studies. It is estimated most adults will consume in excess of 3500mg of sodium every day.

One of the biggest concerns with an excess consumption of sodium is the effect it has on rising blood pressure. Salt collects water causing bloating. When this occurs the volume of blood increases causing the heart to work harder to move it around the body.

Applying salt from a shaker on our food in most average amounts would provide around 500mg of sodium per day. Not much considering the average adult consumes 3500mg each day. However removing salt from the shaker is a good place to start in reducing salt in our diets.

To reduce the amount of salt needed in cooking food look for other flavouring enhancers such as herbs, spices and peppers (bell peppers, chilli etc.) and always taste your food as you cook it rather than just adding salt for the sake of it.

Processed foods is the largest source of sodium in our diets. I would be surprised if I heard less than 80% of the sodium we consume came from processed foods. From processed meats, biscuits, bread, cakes, sauces and cheese to over the counter and prescription medicines, drinks, artificial sweeteners, and a list beyond the scope of this article. In fact most edible food products in the supermarket will contain sodium in some form.

So what forms does sodium come in?

Sodium is not only associated with the white shaker or cooking salt we use at home. Many other types of sodium are used in the food processing industry.

Sodium Bicarbonate – Commonly known as Baking Soda

Monosodium glutamate – MSG

Sodium Alginate – Food Glue

Disodium Phosphate – Anti-caking agent

Sodium Nitrate – Preservative and Colour enhancer found in processed meat

If you plan on eliminating salt from your diet it can be hard to remove salt from your food completely. Try reducing the amount of sodium you use while increasing the amount herbs and spices to replace flavours your family may be used to. After a few weeks you can be salt free.

When shopping look for items that are No Salt or Salt Reduced. Avoid regular junk food (but splurge occasionally – we all deserve a treat)

Article written by Eric J. Smith

Fats and oils can be found in potato chips, cakes, cheese, salad dressings, bread, ice cream and chocolate among a long list of similar processed food. The fats included in these is often in addition to any natural fat present in the base ingredients.

We consume more fat than required through fats in processed food. Meat, Eggs, Fish, Chicken and Pork also provide fat in our diet. Dietary fatty oil requirements can be fulfilled through plant oils such as Canola, fresh fish, sardines or canned tuna and salmon as well as nuts and some vegetables.

While there is a huge excess of fat in our diet we do require small amounts of fat for healthy cell production. Eating a variety of fruits, vegetables, nuts, fish and plant oils is sufficient to our bodies needs. The overuse problem surfaces when we add more fat through fast food, processed food from the supermarket and other sources of fat we consume through the day in addition to regular, traditional home cooked meals as well as in the preparation of these meals.

At home we can also reduce the amount of fat we consume. The way in which food is prepared is a good place to start. A lean roast beef is perfectly fine when cooked in an oven rack over a bath of water but cooking the same roast in an oven bag where it continuously bastes itself in its own dripping fat is not healthy. As a kid I would always ask for the crunchiest lamb chop. I used to eat the chop fat and all. Not a health choice but a rather delicious one at the time. These days with better education I trim fat from any meat before eating or where possible trim the fat before cooking.

Fat is often added to processed meats such as sausages and sandwich meats to prevent them drying out. A fat free alternative is to use low salt marinades. In most cases you will need to ask your butcher to prepare a special batch of sausages from a select piece of lean meat or fat free trimmings.

Reducing fat in your diet offers several benefits to your health. Reduced fat will help towards your goal of reducing weight – but its not the only factor in weight loss. Reduced fat, particularly animal fats reduces the level of cholesterol in your blood which can lead to heart and blood pressure problems. Eliminating animal fats from your diet can assist in reducing toxins in your body because when an animal is exposed to a persistent chemical it often stores the foreign toxin in fat cells.

Article written by Eric J. Smith

The taste and nutrition of real food has taken a back seat for a higher priority in the food processing industry. Extended shelf life is more profitable for manufacturers and for consumers the temptation of a longer lasting product outweighs the health issues associated with an abundance of synthetic chemicals in food.

We are so accustomed to the taste of a product containing chemical enhancers that we often do not recognise the taste of the real thing. Several years ago while suffering from a toothache I decided to begin using sugar free substitutes. It took a short time to get used to but after a while I found myself looking for products containing sugar free alternatives. A few months later after having my tooth removed I tried using natural sugar again. After just a few short months sugar now tasted almost unbearably sweet. I had gone from using 2 spoons of sugar in a cup of coffee to less than a spoon full. Even then the taste of sugar was not how I remembered it.

Chemical additives can be found in almost all processed foods we buy today. If a product is not labelled as Preservative, Flavour or Colour free it can be assumed it likely contains some form of chemical. Chances are several foods in your home pantry contain some form of chemical flavour, colour or preservative.

Commercially produced biscuits, cakes and pastries often have chemicals in them that give them a buttery taste and texture. Cheese sauces in some snack food products is produced without cheese in the recipe. Soft drinks can be sweetened without sugar as can many sweets including those marketed as cough and throat lozenges. Many of these additives bad for our health. Chemical emulsifiers are used in edible food products to hold the product stable. Emulsifiers work to hold oil and other liquids in a suspension by preventing them from separating.

Investigating food labels is a key part of educating yourself on the dangers that exist within commercially produced food. Look at some of the products in your cupboard, refrigerator or pantry or on your next visit to the supermarket and see if you see any products that sound unnatural and synthetic. Look for 3 digit numbers on the ingredient list (sometimes followed by a lower case letter). These are a good indication of an additive in the product.

Article written by Eric J. Smith

The following is a list of chemicals found in many food products. Some may or may not be available in all countries and some may be banned in some areas. The focus of this list is on Education of what chemicals are in food, not on their potential for harm to our health. Some may not have any associated health issues but are included as reference.

Calcium Phosphate

Calcium phosphate is a mineral that forms the basis of teeth enamel and bones. Calcium phosphate is used commercially as a fertiliser and in the food industry as a raising agent.

Calcium Sulphate

In Industry Calcium sulphate is used as a base for plaster (plaster of paris). It is a product sourced from gypsum which has several industrial, horticultural and agricultural applications. In the food industry it is used as a thickening agent.

Cellulose Gum

A more common thickening agent in many processed foods on the market. Cellulose gum promotes oil resistance in many foods.

Dextrose

Dextrose is a type of sugar or glucose. Used in confectionery and other processed foods as a sweetener.

Guar Gum

From the seeds of the Guar plant, used as a thickener. Often found in low fat or fat free products.

Lecithin

Lecithin is an emulsifier used to hold fats together in a suspension. Traditionally sourced from egg or milk but most commonly sourced from Soy beans. Labels often refer to this as Soy Lecithin.

Methylcellulose

Methylcellulose is a synthetic substance not found in nature. An additive in food used as a thickener and for its absorbency properties.

Food Starches

Food starches or modified food starches are derived from tapioca, wheat and corn amongst others derived through chemical processing, physical processing or enzymes. Used as thickening agent and as an absorbing product in frozen foods and packaged fresh meat.

Polysorbate

An Esther made from Sorbitol and fatty acids. Polysorbate comes in various forms (20, 40, 60, 65 and 80) Polysorbate 80 for example is a de-foaming agent, a dispersing agent, a surfactant, a wetting agent and a stabiliser. Used in cleaning solvents, cosmetics and agricultural applications. Polysorbate is used as a Texturiser in the food processing industry.

Sodium Stearoyl

An emulsifier used especially in the processing of bread and similar baked goods.

Xanthan Gum

This additive is used to add creaminess to many types of sauces and dressings. Also used as a lubricant in Industry.

This list is in no way exhaustive. It is a short list of the more common processing additives found in food. Begin your investigations into additives in food by looking for any number of the above on the product labels in your pantry.

Article written by Eric J. Smith

What is Cholesterol?
Cholesterol is the bad fat we consume with animal based foods. These include red meat, eggs, cheese and milk. This, of course, also includes foods made using these ingredients. A cheesy meat pizza, fatty lamb chop, cheese on toast, cup of coffee with milk, eggs on toast, or a Sunday Roast. All add to the level of cholesterol in our body.

How does Cholesterol effect our health?
Cholesterol builds up on the walls of our blood vessels restricting the flow of blood to parts of the body. Over time this can lead to major blockages leading to heart attack and stroke.

How can I reduce my Cholesterol levels?
If you get on to it in time, you can lower your cholesterol Levels by making changes to your diet. Reduce your intake of foods containing cholesterol, and increase (or maintain) your intake of healthy plant based foods. Eating to lower cholesterol has the added benefit of assisting to reduce weight. It also gives you a less sluggish, heavy feeling and an invigorated outlook on life.

Failure to lower your cholesterol with dietary changes may lead to your Doctor prescribing cholesterol-lowering medications.

What should I eat to lower my Cholesterol?
Most vegetables are Fat and cholesterol free or contain Negligible amounts. One of the few exceptions would be avocado, which does have higher levels of cholesterol. Many vegetable based oils, though high in fat are cholesterol free and can act as a cholesterol lowering food.

Increasing in popularity these days are the use of Milks, Yoghurts and Margarines containing plant sterols which are known to lower cholesterol when consumed on a regular basis. Many promise a percentage of cholesterol lowering capability, though your regular Doctor Check-ups should be the correct measure of any dietary changes you make to lower you cholesterol.

Foods naturally high in dietary fibre are also known to have benefits for lowering cholesterol. Oatmeal (Rolled Oats/ Porridge) and high bran cereals are known for lowering cholesterol.

Increasing our intake of fresh (preferably raw) fruits and vegetables will make us feel fuller for longer. This leads to a reduction in the ”between meal snacks we eat”, which is often the source of unhealthy options in our diet.

Changing Eating habits forms only part of the necessary steps to lowering cholesterol. It’s also important to increase our level of exercise and to reduce weight. Fortunately, by making changes in our diet, and an increase in exercise to help reduce cholesterol, can naturally lead to a healthy reduction in weight.

Stress is a Medical Problem that can be the cause of many other medical issues we face in our busy lifestyles. Stress can have a negative impact on your heart health and overall cardiovascular system.

Changes to dietary habits can also be attributed to stress related illness. Digestion problems, Inability to eat sufficiently or a tendency to overeat can all be associated with stress.

Stress can reduce our energy levels and can upset the regulation of blood sugar. Disturbed sleep patterns, changes in hormonal balances, headaches and fatigue can all be connected to the Symptoms of Stress.

Some directly associated symptoms of stress related illness includes bouts of constipation and diarrhoea, exhaustion, dizziness, mental fatigue, an increase frequency of urination.

Stress also causes skin related problems such as Acne or Hives.

When stress hits hard it can causse a general overall feeling of being unwell and can reduce or worsen immunity levels.

Stress is something we all suffer at some point in our lives. Many illnesses we acquire may well find their grounding in stress related situations.

Stress should never be taken lightly, as it is a serious condition that has been called “the silent killer”. Suffice to say getting on top of it is the best way of reducing associated illness.

With most people living busy lifestyles these days, finding stress free environments can at times be difficult. There are, however some simple steps you can take to reducing stress in your life before it takes hold.

1. Don’t be demanding of yourself – One thing I have discovered after being diagnosed with stress related illness is I am only one and I can’t do everything. When I let go of some of the demands I had placed on myself, many of my stress-related symptoms reduced.
2. Enjoy what you do – Life is too short to be constantly held down by what has to be done at the detriment of what you want to do. Take some time to have fun.
3. Vitamins can help – Vitamin B is known for its de-stressing ability. Vitamin B will also improve energy levels and assist towards a feeling of improved health and wellbeing.
4. Walking helps – Walking is an excellent de-stresser. Twenty to thirty minutes of brisk walking every day will assist in reducing stress.
5. Healthy eating is essential – Eating a diet low in fat, sugar and salt, not only helps with eliminating stress, it is also good for your overall health.

It’s important to remember that stress is a serious medical condition and should be treated quickly by discussing your symptoms with your local family Doctor or qualified Health Professional.

One Pot meals are an excellent way to make quick, healthy and nutritious food while saving time on excessive preparation techniques. Many meals can be set up ready to cook in the morning and simply switched on when arriving home.

Soups, stews, casseroles and Pasta Bakes all make excellent one pot meals. Most require minimal preparation time and have a wide range of nutritional value.

Thick rich vegetable soup can be made by combining one cup each of diced carrot, zucchini, onion, celery, potato and swede. Add two cups of diced pumpkin and cover with water (or chicken stock). Add a dash of curry powder, and a pinch of sea salt. Stir through and leave standing while your away ensuring all vegetables are covered with water. Cook until pumpkin breaks down and thickens soup and remaining vegetables are tender.

Stew can easily be made using the same method above with the addition of two cups of diced beef, lamb or pork. Boil until liquid reduces and stew thickens. Serve with garlic bread or crusty bread rolls.

Prepare casseroles similar to a stew and place ingredient. in a suitably sized casserole dish. Casseroles have the added benefit of being able to be cooked the day before, and reheated the following day.

Pasta bakes have many variations. All revolve around Penne, Spiral or Macaroni pasta with various sauces, fish, meat and cheese. Tuna Pasta bake is a favourite in many households. There are many commercially available pre-made sauces available for pasta bakes but these generally contain high levels of sodium, preservatives and artificial flavours. A simple home made white sauce and cheese is just as easy as opening a bottle and does not contain added artificial ingredients.

Winter is a time when we consume more food and gain extra pounds. Food in winter is as much about comfort as it is about nutrition. We look for “comfort food” during the colder months of the year as a result we tend to eat too much of the wrong things.

Out of season fresh Fruit and Vegetables during winter are usually imported. If you have bulked up on supplies when food has been in season may have stores in the freezer.

There are many vegetables in season throughout different months of the year. Winter is traditionally a time for Carrots, Brassica’s (Cauliflower, Broccoli, Swede etc.) with stores of potatoes usually available throughout the winter months. Farmers Markets are also an ideal place to buy local fresh fruit and vegetables.

Seeds containing starch can have a descent amount of oil compared to oil seeds, which have no starch. Starch in the diet is usually provided by grains and vegetables, like potatoes.

Sugars freely available in sweet food are fructose, glucose, and sucrose. There is much to be read and learnt about these sugars beyond the scope of this article.

Oils in the diet are naturally obtained from foods with high oil content. Avocados are known for their high oil content. Nuts are another source of oils in the diet. We don’t need to consume oil (cooking or otherwise) to receive adequate oils.

Vegetarians will passionately tell you we don’t need meat in our diets to receive adequate Nutrition levels. The human body can happily and fundamentally gain its nutritional requirements from non-meat sources. Vegetarians know this and do it successfully. Many animal species eat nothing more than plant based nutrition.

There is ongoing debate about the nutritional levels of Organically grown food compared to food grown using modern traditional methods. One segment missing from these debates is the amount of pesticide residues on non-organic produce. The emphasis is focused only on the nutritional value.

Although scientific research and logical opinion differ, my logical view is that a plant will absorb the nutrients it requires regardless of their source. The important point ism, was the source real and natural or synthetic?

Organic, Natural food is grown with the idea that a plant obtains its nutrition from nature. Plants have been growing successfully for centuries, long before man and science discovered a way to synthetically manufacture a fake version of nature.

The best way to determine if a plant or its fruit is nutritionally adequate is to observe the plant or fruit itself. If it looks healthy and delicious it most likely is. Plants show signs of inadequate nutrition by changes in their growth habit changes in leaf colour, poor fruit production or smaller than expected plant growth.

For maximum health benefits, look for food grown without the use of synthetic Pesticides. The look, feel and taste of the food will provide logical fact regarding the Nutritional value of it.

Healthy food will be naturally high in essential sugars, starch and oils needed for a healthy human diet.

Organically grown food often looks distorted or may have odd shapes. This does not have anything to do with the health of the plant or the food, it simply means the fruit was not grown for uniformity but rather quality and taste.

Biscuits are often the first thing kids head to when looking for something quick to eat. This is in part due to the fact they are often the easiest thing for us to buy. I am guilty of this myself.

There are many quick healthy alternatives for children to snack on. Healthy, raw fresh fruit and vegetables can be quickly prepared. Dried fruit makes an excellent snack and has a much longer shelf life.

Carrot and Celery sticks are great dipped into a light cream cheese, but for a little variety try some mixing some healthy dip with the cream cheese.

For a healthy after school or play snack, try some of these healthy alternatives to sweet biscuits.

Carrot sticks with cucumber cheese dip

• 2 carrots washed (or peeled if you prefer) and cut into suitably sized sticks

• Half a cup of finely grated cucumber

• Half a cup light cream cheese spread

Mix grated cucumber with the cream cheese and serve on a plate with the prepared carrot sticks.

An alternative to this would be to grate the carrot and mix through the cheese and cut one centimetre thick slices of cucumber and dip these into the carrot and cheese dip.

Dried fruit skewers

• Bowl full of mixed dried fruit pieces

• Honey

• Coconut

• Skewers

Feed alternate pieces of dried fruit onto skewers. Any sort of fruit is fine (but avoid things like banana chips or other “chip” style dried fruit). Spread a drizzle of honey over the fruit skewers and roll in coconut. (An alternative to this would be to use individual pieces of dried fruit, drizzled with honey and rolled in coconut.) Serve as you would a plate full of biscuits.

Another alternative is to use pieces of fresh fruit such as slices of apple or pear. Cantelope, Watermelon and Honeydew would also work well.

These are only two easy, healthy and fun snacks with variations. Kids will enjoy both making and eating these healthy treats, and because they can be eaten on the run, their fun and busy lifestyles will not be affected.

Educating our kids about the importance of healthy eating is the beginning of them leading their own healthy adult lifestyles. If we let our kids think it’s ok to enjoy junk food the same will grow with them.