What The New Nutrition Label Means For You


In July of 2018 ( *Sigh* I know, I wish it was sooner as well!) new nutrition labels will start appearing on food items in the U.S. But what do these labels mean for you and your family? Today, the nice people over at the Institute of Integrative Nutrition will give us all the details about this huge win for the consumers.

What The New Nutrition Fact Labels Mean For You

by Integrative Nutrition:

For the first time in over 20 years, the Food and Drug Administration (FDA) has approved changes to nutrition fact labels. Under the new regulations announced May 20, food manufacturers are required to disclose the amount of added sugar in their products and adjust suggested serving sizes to reflect how much is realistically consumed.

This change is coming at a time when waistbands in the United States are continuing to expand—a new survey by the Centers for Disease Control and Prevention reported that 30% of Americans 20 and older are obese, a significant jump from 19% percent in 1997.

At Integrative Nutrition, we understand that maintaining a healthy weight can be difficult, especially when many of the calories we consume are coming from hidden added sugars—about 13% for the average American, according to the FDA.

In fact, several of our Visiting Teachers have spoken up about the sugar epidemic, including Drs. Mark Hyman and Robert Lustig. Dr. Hyman suggests that sugar is a “recreational drug” and the trillion-dollar industrial food system is the biggest drug dealer around and Dr. Lustig has started the “war on sugar,” spending years researching sugar addiction in populations around the world.

Added sugar—disguised as “agave,” “sucrose,” “cane juice,” and “lactose” to name a few (check out this New York Times article for a full list)—is in more products that the average consumer may realize. Many yogurts, tomato sauces, and even salad dressings contain some form of additional sweetener. In fact, a recent study by researchers at the University of North Carolina found that 68 percent of all packaged foods and beverages contained added sugar.

This update to nutrition fact labels will aim to help increase consumer awareness of the quantity of added sugars in foods, according to the FDA.

Additionally, portion sizes will also be adjusted to reflect the amount of a product actually consumed. For instance, a serving of ice cream will grow from 1/2 cup to 2/3 cup (because how many of us truly eat 1/2 cup of ice cream?!). Twelve- and 20-ounce bottles of soft drinks will each be listed as one serving, instead of two, because most people realistically drink the entire bottle in one sitting.

The increased serving size will prevent companies from deceiving customers who believe they are consuming fewer calories and grams of sugar than are actually in the entire product.

The new labels will take effect in July of 2018 for major manufacturers. Those who generate less than $10 million in food sales will have an additional year to comply.

What are your thoughts about the FDA’s updates to nutrition fact labels? Share in the comments below!

This article was originally published on Integrative Nutrition.

MILK. Does It Really Do the Body Good?

milkLet’s talk milk. Dairy is controversial and is the cause of many debates between health professionals. Some say dairy is healthy while others believe it should be avoided like the bubonic plague. The truth is, around 60% of the entire world is somewhat lactose intolerant, which means they can’t digest the milk protein, lactose.

If you are lactose intolerant and drinking cow’s milk, you could be experiencing symptoms such as bloating, gas, constipation, loose stools, and allergies that may lead to ear, nose and throat infections.

If your body can digest cow’s milk and you feel like it is the right fit for your body, by all means it’s your choice to stick with it. However, I encourage you to eliminate it from your diet for at least 10 days to see how your body feels without it. You might be surprised by the results.

I personally avoid dairy milk, as I feel lighter and more vibrant without it. I agree with Dr. Hyman when he says “cow’s milk is the perfect beverage…. for a baby cow”.

So what are my alternatives?

Switch to a dairy-free milk such as almond milk, coconut milk, hemp seed milk, or rice milk. I encourage you to pick one with no added sugars and to choose the organic version.

It’s also best to stay away from soy milk as it has high levels of phytoestrogens, which mimic the body’s natural estrogen hormones. For women, this can lead to estrogen dominance, which has been linked to infertility, menstrual problems, and cancer. For men, it can cause testosterone imbalances, low sperm count, and cancer.

Bottom line – soy is not healthy and its widespread use is destructive to the environment. *

But what about calcium?

Adults need 1,000 mg of calcium per and the fact that we need milk to get this daily dose is a myth created by clever ads to keep us buying milk products. In fact, according to the Physicians Committee for Responsible Medicine, “Animal protein leaches calcium from the bones, leading to its excretion in the urine.” This means that when you consume cow’s milk it changes the pH level in the body and turns the blood acidic, notifying the body to neutralize the damaging acidic protein before it reaches the kidneys. The only way to neutralize it is by using our stored calcium, which is drawn from our bones, causing a reverse and undesirable effect.

In reality, the best and most efficient way to get calcium is from dark leafy greens, and foods such as almonds, salmon, black-eyed peas, white beans, seaweed, seseme seeds, and oranges. In addition, most dairy-free milks found in the store are fortified with calcium. However, if you are making your own dairy-free milk this will not be the case.


But what if I want to stick with cow’s milk?

If you would like to keep cow’s milk in your diet, then it’s crucial that you switch to organic. You should choose organic milk because it is free of synthetic hormones, antibiotics, chemical fertilizers, pesticides, and GMOs. Studies have also shown that organic milk has higher levels of vitamin E, omega-3, antioxidants, and beta-carotene.

Non-organic milk contains harmful contaminants from antibiotics, growth hormones, and pesticides.  One of the most dangerous is the bovine growth hormone (rBGH). The bovine growth hormone is given to cows to make them produce milk faster to keep up with the increasing demands worldwide.

According to a study titled Monsanto’s Hormonal Milk Poses Serious Risks of Breast Cancer, Besides Other Cancers, “Drinking rBGH milk would thus be expected to significantly increase IGF-1 blood levels. And higher levels of IGF-1 are linked to several cancers.”

Cows that are injected with rBGH are more likely to form an infection called Mastitis, causing the cow to produce pus which ends up in your milk.


Even more disgusting is that in order to beat the infection, cows are given antibiotics, which also end up in your glass.


In addition, the cow feed used is most times genetically modified corn, creating a decrease in healthy Omega- 3 fatty acids, and an increase in Omega- 6 fatty acids.

Fat-free, low-fat, or full-fat?

If you are still set on drinking cow’s milk, it’s best to stay away from fat-free milk and choose either a full-fat or low- fat option. Healthy fats are our friends and they help keep us satiated, allow the body to absorb nutrients more efficiently, as well as promote brain health.

In the long run, it’s up to you to decide what is best for your body. I’m a big believer in bio-individuality, which means that each person has unique food and lifestyle needs. One person’s food could be another person’s poison, so it’s up to you to discover what works for you!


Health Coach Jenna


*2-3 servings a week of FERMENTED soy (tempeh, tofu, miso) is okay if your body can digest soy. If you are suffering from an autoimmune disease or any sort of endocrine system balance, it is best to avoid all forms of soy.

A Guide To Reading Grocery Labels


Guest Post by Kate Morin

The number of health claims on food packaging continues to grow. It’s no longer just the nutrition label that matters. From “all natural” to “cage free” and “pasture raised,” food claims can be confusing and even misleading. Here’s how to read those labels and fully understand what you’re buying – and eating.

Who’s in Charge?

There are two government agencies responsible for food labeling in the U.S.: the Food and Drug Administration (FDA) and the United States Department of Agriculture (USDA). The FDA is responsible for regulating most of the food we eat, including produce, most packaged foods, and eggs still in the shell. The USDA is responsible for all meat, poultry, and egg products.1

Food Packaging Terms, from A to Z

Cage Free

Found on: Eggs, poultry

Eggs or poultry labeled “cage free” come from birds not confined to cages, with access to open space.2 However, just because they have access to open space does not mean they can run free. Each bird is allotted an average of one square foot of space; the most common environment for these birds is within a large open barn or aviary.3These birds are not required to have access to the outdoors.

Cage Free Labels

Free Range

Found on: Meat, poultry, eggs

Free-range eggs and poultry come from cage-free birds that also have free access to the outdoors.4 That access is typically a few small doors on the wall of a giant warehouse or aviary that leads to a small screened-in area with a cement or dirt floor, so it’s not exactly the open pasture you may imagine.5 While companies are allowed to label eggs “free range,” the USDA only regulates the term for poultry raised for its meat, not egg-laying hens or other animals.6

Free Range Labels

Gluten Free, Free of Gluten, No Gluten, or Without Gluten

Found on: Anything

Any food labeled “gluten free” must contain no more than 20 parts per million of gluten, the protein found in wheat, barley, and rye. Use of the “gluten-free” label and logo are voluntary. But if a company includes this label, it is fully responsible for adhering to the standard and must not use the label in a misleading manner.7

Grass Fed

Found on: Cattle, sheep, goats, bison

Grass-fed cows have been raised primarily in pastures, where they eat grasses, forbs (such as legumes and brassica-family vegetables), and cereal crops (before they produce grains), rather than on a feedlot where they would be fed corn or other grains.89 Grass-fed animals do not have to live on only grass for their entire lives – just for most of it.

The USDA’s definition of grass-fed still permits some confinement of the animals as long as they are also allowed to graze. However, the American Grassfed Association’s standards are more strict, stating that the animals must not be confined to a pen, feedlot, or any other area during the growing season and must have continuous access to open pasture during the season.10

Grass Fed Labels

Grass Finished

Found on: Meat from herd animals, primarily beef

While grass-fed animals may either start or end their lives eating grain on a feedlot, grass-finished meat comes from animals that have been raised on a forage diet consisting of grasses and other plants for their entire lives.11

Grass Finished Labels

Light or Lite

Found on: Packaged foods

Foods labeled “light” or “lite” have fewer calories than their conventional counterparts.12 If 50 percent or more of the calories in the food item come from fat, the fat must be reduced by at least half, per reference amount customarily consumed (RACC) or a typical serving size of a certain food.1314 If less than 50 percent of the calories in the food come from fat, it can mean the food has been changed to contain either one-third fewer calories or no more than half the fat of the regular version.15

Light Food Labels


Found on: Produce and animal products

While there is no legal definition of what “local” means in terms of food labeling, it’s a common word to see on food labels, and especially on produce in grocery stores and farmers’ markets.16Some grocers define “local” as food sourced from within 200 miles of a specific store, though others say 100 miles and others even say 400 miles. The best bet for understanding this label is to find out the specific town or area the item comes from, then take a peek at a map and judge for yourself.

Local Food Labels

Low Calorie

Found on: Processed/Packaged foods

The FDA defines “low calorie” as foods containing 40 calories or less per RACC.17 Whole meals and main dishes labeled “low calorie” contain 120 calories or less per 100 grams of food.18

Low Calorie Labels

Low Cholesterol

Found on: Packaged foods

A food labeled “low cholesterol” must contain 20 milligrams or less of cholesterol per RACC, or per 50 grams of food if the RACC is small. Whole meals or main dishes labeled “low cholesterol” contain 20 milligrams of cholesterol or less per 100 grams of food.19

Low Cholesterol Labels

Low Fat

Found on: Packaged foods

Low fat foods contain less than 3 grams of fat per RACC, or per 50 grams of food if the RACC is small. Meals or main dishes labeled “low fat” must contain less than 3 grams of fat per 100 grams, and no more than 30 percent of the calories can come from fat.20

Low Fat Food Labels


Found on: Packaged foods, bread, grain products

Multigrain products contain more than one type of grain. For example, whole-wheat bread is not considered multigrain because it only contains one type: wheat. Just because something is labeled “multigrain” does not necessarily mean it’s healthier, because the multiple grains may still be broken down and separated, meaning they are no longer whole grain.21

Multigrain Food Labels

Natural, All Natural

Found on: Anything

While there’s no real government regulation of the term “natural” on food labels, the FDA does require foods with this label to contain no artificial colors, flavors, or synthetic ingredients.222324 However, genetically modified foods and foods that contain antibiotics, growth hormones, or other chemicals are allowed to carry the label.2526

While one may seem better than the other, it’s important to realize that the government does not differentiate between the terms “natural” and “all natural” on food packaging.27

All Natural Food Labels

Organic and USDA Organic

Found on: Anything, including produce, animal products, and packaged foods

The “organic” claim is the most highly regulated term used on food packaging.2829 Any food product with the “organic” label must consist of at least 95 percent organically produced ingredients. The other 5 percent must be on the list of approved ingredients published by the USDA. These products must also not use any antibiotics, growth hormones, pesticides, petroleum, sewage sludge-based fertilizers, bioengineering, or ionizing radiation at any point during their production.30

The rules get more specific, too. Organic farms are held to strict regulations. Organic produce must not use any synthetic pesticides, chemical fertilizers, or GMOs. A USDA-certified organic farm must not have had any prohibited substances (most notably pesticides) used on the land for three years prior to harvest for the produce to qualify as organic. Organic meat and dairy products cannot have ever been treated with growth hormones or antibiotics. In addition, organic livestock is required to have year-round access to a pasture to graze and must be fed non-GMO food.31 Organic eggs must come from free-range, hormone- and antibiotic-free chickens raised only on organic feed.32

While many foods use the word “organic” on their labels, not all items include the coveted USDA Organic seal. There are two main reasons: first, it’s expensive to get the USDA to certify a farm and many small producers just can’t afford it or choose to put their funds elsewhere. Second, farms that produce organic goods not labeled by the USDA may not meet the three-year pesticide-free requirement quite yet, and therefore are not eligible for the USDA certification.33

Organic and USDA Organic Labels

100 Percent Organic

Found on: Anything, namely animal products and packaged foods

Foods labeled “100 percent organic” contain only organic ingredients, unlike “organic” foods, which only have to contain 95 percent organic ingredients.34

100% Organic Labels

Made with Organic Ingredients

Found on: Packaged foods

Packaged foods containing at least 70 percent organic ingredients can be labeled “made with organic ingredients.” However, none of the ingredients – even the non-organic ones – can have been processed with sewage sludge-based fertilizers or ionizing radiation. While none of the main displays for these products can include the word “organic,” the displays can list up to three of the organic ingredients, and all of the organic ingredients should be identified in the ingredients list.35

Made With Organic Ingredients Food Labels

Pasture Raised or Pastured

Found on: Meat, eggs, poultry

The term “pasture raised” is not regulated by the USDA. But pasture raised or pastured is very similar to free range, except that pastured animals typically have more free access to open outdoor space.36Pasture-raised birds could be considered the best type, since this method of raising best replicates poultry’s natural environment. These birds spend most of their lives outdoors, with a good amount of open outdoor space and access to a barn. In addition to corn feed (sometimes organic, sometimes not), these birds often enjoy a diet of worms, insects, and grass.37 Pastured cattle are raised outdoors in a pasture, where the animals are allowed to roam and feed on the grass. Pastured animals may be fed a small amount of grain to supplement their grass-based diet, especially in the winter (unless it is for pastured, grass-finished meat).38

Pasture Raised Food Labels

Raised Without Antibiotics

Found on: Dairy products, animal products

If an animal is given antibiotics for any reason over the course of its life, its meat, eggs, or milk may not be labeled “organic” or “free of antibiotics.”39

Raised Without Antibiotics Food Labels

Raised Without Added Hormones or Not Treated with Hormones

Found on: Dairy products, beef

While it’s illegal to use hormones in pig or poultry production, the USDA does permit producers to give beef and dairy cattle hormones, most commonly recombinant bovine growth hormone (aka rBGH or rBST), which is often used to increase milk production. Any beef or dairy product with this label comes from an animal that was never given synthetic hormones.40

Hormone Free Food Labels

Vegetarian Fed

Found on: Eggs, chickens, pork

In the wild, hens eat worms and insects in addition to grass and seeds. The poultry and eggs labeled “vegetarian fed” in the grocery store come from birds that consumed an entirely vegetarian diet. Specifically, the hens that produce eggs labeled “vegetarian fed” likely ate a diet of corn fortified with amino acids. There is no proven health benefit to eating eggs produced by vegetarian-fed hens.41

The “vegetarian-fed” label can also appear on pork products such as bacon or cuts of meat from animals that have been raised on an entirely vegetarian diet.

Vegetarian Fed Food Labels

Whole Grain

Found on: Grain-based items, processed foods

Whole grain products use all parts of the grain, no matter what they are made of, including the nutritious bran and germ, rather than just the starchy endosperm like most other processed grain-based items. These items are higher in vitamins, minerals, and fiber than their conventional counterparts.42

Whole Grain Food Labels

The biggest takeaway? While food labels are meant to help indicate what’s inside, they can also be pretty misleading. Don’t be tricked by flashy claims of “all natural!” and “low fat”: Take the time to understand exactly what those labels mean, what ingredients are hiding inside the packaging, and how the animals and animal products you’re purchasing were raised or produced.

This article was originally published on FIX and shared with permission.

Why MSG Is Toxic And How You Can Avoid It

Monosodium_glutamate_crystals Monosodium Glutamate. Most likely when you hear the word you probably think Chinese food, right? But ladies and gentlemen, MSG is found everywhere, including many items you find on the shelves of your neighborhood grocery store. MSG is found in many canned foods, soups, and processed meats. Companies throw MSG in to enhance their flavor, but at what cost?

The U.S. Food and Drug Administration classifies MSG as generally safe, although people sensitive to MSG suffer from extreme adverse reactions (me being one of them) such as migraines, heart palpitations, body aches, mental confusion, and even mood swings. If I get dosed with MSG, I get a migraine that lasts for days, so I am very cautious about avoiding the stuff.

These days, however, it’s getting more difficult to avoid being poisoned, because MSG hides in more than 40 other FDA-approved ingredients! It seems food companies are aware of the bad rap MSG gets, and instead of getting rid of it, they have gotten extremely sneaky with the food labels. What’s aggravating and extremely dishonest is the fact that if the company doesn’t add the ingredient called “monosodium glutamate” they are still allowed to claim “No MSG Added” on their label.

Disgusting, right?

So for those people like me who get blinding migraines and flu-like symptoms from MSG, we are left with no protection from the FDA. Instead, we are forced to put on our detective hats every time we purchase something at the food store.

Here are some of the names MSG is known by, so you can recognize it on food labels when next shopping:

  • Glutamic acid
  • Monopotassium Glutamate
  • Glutamate
  • Yeast Extract
  • Autolyzed Yeast
  • Yeast Food
  • Yeast Nutrient
  • Hydrolyzed Protein
  • Soy Protein Isolate
  • Soy Protein Concentrate
  • Whey Protein Isolate
  • Autolyzed Plant Protein
  • Hydrolyzed Oat Flour
  • Textured Protein

But hold up, Health Coach Jenna. I’m not sensitive or allergic to MSG. Why should I bother cutting it out?

The effects of MSG are accumulative. So just because you don’t experience any adverse side effects now, doesn’t mean you won’t later. According to Dr. Russell Blaylock, in his book Exitotoxins: The Taste That Kills, sensitivity to MSG builds up in our bodies until we reach what he called our “threshold of sensitivity”. MSG intake causes brain damage, leads to nervous disorders, and causes rapid hormone fluctuations. In a scientific study, scientists found that mice injected with MSG become rapidly obese, inactive, and have other hormonal issues (2). More importantly, if you are pregnant or nursing, you should be even more cautious about MSG intake, because infants and children are four times more sensitive to MSG than adults (1).

The main points I hope you take away from this article:

1. Just because the label says “MSG Free” doesn’t mean it is.

2. MSG is damaging to your health, and even more so to infants and children.

3. The other names for MSG. You can find a downloadable list of all the MSG- containing ingredients at Food Renegade. Just click HERE and scroll down to the orange box at the bottom of the page.

And remember folks, if you stick to real, whole foods, it’s much easier to avoid these toxic chemicals! Also, remember the basic guideline of five ingredients or less. And chances are, if you can’t pronounce the ingredient, it probably isn’t the best thing for you.

Proud to be MSG Free,

Health Coach Jenna HealtherNotions_Logo_Stacked   Sources: