Arsenic can be carcinogenic when exposed overexposed and acts as a neurotoxin. According to the FDA, there has not been enough scientific research to provide a recommendation for rice consumption. The FDA current suggestion is that consumers do not change their consumption of rice and rice products but rather eat a balanced diet containing a wide variety of grains[2]. My suggestion is to limit rice and rice containing foods (rice, rice milk, bars, cereals, crackers, pasta, etc.) to 1 serving per week for pregnant women, infants and young children and those especially vulnerable to neurotoxicity disorders or neurodegenerative diseases such as Parkinson’s, Alzheimer’s and Huntington’s. For others, moderate consumption of 2-3 servings per week may be tolerable.

Perhaps more important than actual consumption is the source, and creating a preferable pairing. These specific recommendations include:

-         Purchase rice from farmers who care about their soil and the nutritional standards of their food products. Lotus Foods is a personal favorite given the nutritional value, taste and the sustainable way in which it is grown. While many of these rice farms are international, Jade Pearl Rice is grown in Maxwell California and is grown in consideration of resource conservation and soil improvement.

-         When dining out forgo the health benefits of brown rice. Choose an alternative whole grain if available or choose white rice and eat it in combination with a good source of protein such as beans or organic pastured chicken. This combination will help the glucose from the white rice release slower and regulate blood sugar levels.

-         Pair rice with foods that contain nutrients that bind with arsenic in effort to naturally remove it through regular processes of elimination. Foods that are good sources of these nutrients (zinc, magnesium, selenium and sulfur) include onions, garlic, cabbage, sea vegetables, leafy green vegetables, beans, eggs, low-contaminant fish, lamb, beans, leafy green vegetables, nuts, nut butters, nut oils, organic pastured butter and unsulfured molasses.

• Saturated – Solid at room temperature, the most stable to heat, light and temperatures and go rancid less quickly. The oils (or butters) in this category include butter, clarified butter or ghee, and coconut butter or oil. The antioxidants created during processing naturally extend the shelf life of clarified butter as compared to other butter. It also has less lactose and casein making it easier to digest for those sensitive to diary or lactose. Cultured butter is fermented and when served chilled is a good source of healthy bacteria. Coconut oil is an anti-viral and anti-bacterial and may stimulate the metabolism and aide in weight loss. Saturated oils may have negative health impacts when consumed in large quantities however many health food pioneers believe this is untrue of coconut oil.

• Unsaturated – Liquid at room temperature and become easily rancid when exposed to excess heat, with the exception of avocado oil. Unsaturated oils have been shown to lower cholesterol levels, decrease risk of heart disease and help balance blood sugar. The most common unsaturated oils that can tolerate low heat include grape seed, olive, sesame, safflower, sunflower, almond, hazelnut, walnut, pistachio, pumpkin, avocado and canola. All of the nut and seed oils listed are a good source of vitamin E. Sesame oil has been associated with reducing anxiety, improving circulation, improving immunity and digestive problems, increasing energy, improving sleep, easing muscle spasms and sesame seeds are naturally high in calcium. Walnut oil is anti-bacterial, anti-inflammatory and anti-viral. Grape seed oil is a good source of antioxidants.

• Expeller Pressed – The most natural as they have no chemicals, additive or preservative residue from processing.

• Cold Pressed or Raw – During processing the temperatures do not rise above 120°F which is important for as these oils are easily rancid when exposed to light, air and heat. The important oils to be cold pressed include hemp, chia and flax. These oils are very sensitive, should not be heated and stored in a dark bottle in the refrigerator. However the cold pressing of other unsaturated oils preserves nutrients and flavor. These oils have approximately a 6-week refrigeration life if opened and exposed to light and air on a daily basis. Cold pressed hemp, chia and flax oil contain high levels of ALA, an essential fatty acid for both children and adults. Not only are these oils good for dressings and dips but it can be added as a source of nutrition to smoothies.

• Hydrogenated – Chemically modified to increase stability. Hydrogenated and partially hydrogenated oils have no health benefit. These oils include peanut, corn, cottonseed, palm, kernel, vegetable, shortening and margarine.

For specific oil brands and prepared dressing recommendations check out Jen’s Pick! List on the Foods of Paradise blog.

1.     Apples

2.     Strawberries

3.     Grapes

4.     Celery

5.     Peaches

6.     Spinach

7.     Sweet Bell Peppers

8.     Nectarines (Imported)

9.     Cucumbers

10.  Potatoes

11.  Cherry Tomatoes

12.  Hot Peppers

13.  Blueberries (Domestic)

14.  Lettuce

15.  Snap Peas (Imported)

16.  Dark Leafy Greens (Kale, Collards)

17.  Cherries

18.  Nectarines (Domestic)

19.  Pears

20.  Plums

21.  Raspberries

22.  Blueberries (Imported)

23.  Carrots

24.  Green Beans

25.  Tangerines

26.  Summer Squash

27.  Broccoli

28.  Winter Squash

29.  Green Onions

30.  Snap Peas (Domestic)

31.  Oranges

32.  Tomatoes

33.  Honeydew Melon

34.  Cauliflower

35.  Bananas

36.  Watermelon

37.  Mushrooms

38.  Sweet Potatoes

39.  Cantaloupe

40.  Grapefruit

41.  Kiwi

42.  Eggplant

43.  Asparagus

44.  Mangoes

45.  Papayas

46.  Sweet Peas (Frozen)

47.  Cabbage

48.  Avocados

49.  Pineapples

50.  Onions

51.  Sweet Corn

Pesticide exposure is connected with a wide variety of disease including adult cognitive decline[1], obesity[2], diabetes[3] and Parkinson’s disease[4][5] and an increased risk of cancer[6].  There is a direct link between fetal pesticide exposure and impaired child neurodevelopment[7] and birth defects[8]. Young children are particularly susceptible as their neurological system is rapidly developing during the first five years of life. Pesticide exposure has been associated with childhood asthma, learning disabilities, behavioral and emotional disorders, lowered immunity and an increased risk for cancer.

Ingredients

• 1/4 C Coconut Butter
• 1/2 C Brown Sugar
• 6 Tbsp Unsulfured Black Strap Molasses
• 3/4 Tsp Sea Salt
• 2/3 C Unsulfured Raisins
• 1/3 C Unsulfured coconut
• 1/3 C Chopped Walnuts
• 2 Eggs  or 1 Tsp Ground Flax Dissolved in 1/4 C Warm Water
• 1 C Almond Milk
• 1 C Psyllium Husk (ground)
• 1 C Gluten-free All Purpose Flour
• 1 1/2 Tsp Baking Powder
• 3/4 Tsp Baking Soda

Directions

1. Preheat oven to 350.
2. In a large bowl mix the coconut butter and sugar.
3. Mix dry ingredients and gradually add alternating with the milk and eggs or flax mix.
4. Add nuts, raisins and coconut last.
5. Drop mix into muffin tins.
6. Bake at 350 degrees about 15 minutes.

Ingredients per Serving 

• 1, 4-ounce wild salmon filet
• 2 C kale, chopped
• 3 baby red potatoes, quartered
• 2 cloves garlic, chopped
• ¼ red onion, diced
• Drizzle Olive oil
• Dash Himalayan sea salt
• Dash fresh ground pepper
• Fresh juice of a lemon

Instructions

1. Preheat oven to broil.
2. In a small oven dish broil the potatoes for 20 minutes.
3. While the potatoes are cooking, combine a drizzle of olive oil, sea salt, fresh ground pepper and ½ garlic and brush the mixture onto the salmon.
4. Cook the salmon stove top on medium heat for 1-2 minutes per side.
5. Transfer the salmon from stove top to the oven and broil for approx 10 minutes, or to your liking.
6. Add a drizzle of olive oil to a fry pan and return to medium heat.
7. Add onions and remaining garlic and cook for 2 minutes.
8. Add kale and cook for 3 minutes.
9. Reduce heat and plate with salmon and potatoes.
10. Flavor with fresh ground pepper and lemon.

The challenge is that all fish is contaminated. Some fish is highly contaminated whereas other fish are only mildly contaminated. It is important to understand what kind of fish to eat and how much. The FDA and EPA advise pregnant women, nursing mothers, young children and women of childbearing age not eat more than 12 ounces total of fish or shellfish a week – 3, 4 ounce servings and should limit high-mercury fish to one serving per week. The Green Guide and the Environmental Working Group recommend limiting moderate-mercury fish to once monthly and avoiding high-mercury fish all together. My recommendation is women trying to conceive, pregnant women, nursing mothers, children and women from puberty through child birthing years consume 3, 4-ounce servings of low contaminant fish per week, mainly from oily and small fish which contain the highest amounts of EPA and DHA. The other fish within the low contaminant category are considered safe within the same consumption guidelines but do not have as much nutritional benefit. Women outside this category and men with healthy diets may consider cautious consumption of moderately contaminated fish monthly and fish with high level contaminants on the rare occasion without without adverse health risk. Whenever any fish is consumed I recommend pairing it with a metal chelating agent. Chelating agents have the ability to absorb toxic trace metals from their environment and mobilize the metals stored in the body, allowing them to be eliminated.  Chelating agents include sea vegetables and cilantro plus foods that contain high levels of sulfur and vitamin c. Good plant sources of sulfur include onions, garlic, cabbage, Brussels sprouts, turnips, nuts, kale, lettuce and raspberries. Good plant sources of vitamin C are citrus fruit, rose hips, cherries, papaya, cantaloupe and strawberries. Next time you are cooking salmon, try the Garlic Kale with Salmon and Baby Red Potato recipe. The garlic and kale are the natural chelating agents.

Low Contaminants

-         Small: Sardines, Herring, Anchovies

-         Oily: Wild Alaska Salmon, Pacific Salmon, Sturgeon, Ocean Trout, Artic Char

-         Light: Pacific Flounder, Pacific Sole, Tilapia, Butterfish (Escolar), Stripped Bass, Farmed Catfish, Haddock

-         Shell: King Crab, Shrimp, Scallops, Oysters (Pacific), Clams, Sand Dabs, Crawfish

-         Tuna: None

Moderate Contaminants

-         Small: None

-         Oily: None

-         Light: Black Cod, Cod, Mahi Mahi, Pollack, Bass, White, Grouper, Mackeral, Monkfish, Orange Roughly, Perch, Sablefish, Skate, Snapper, Tilefish

-         Shell: Blue Crab (Gulf Coast), Dungeness Crab, Oysters (East Coast), Mussels, Lobster

-         Tuna: Light Canned, Fresh (Albacore, Big Eye, Skip Jack, Yellow Fin)

High Contaminants

-         Small: None

-         Oily: Farmed Salmon

-         Light: King Mackerel, Shark, Swordfish, Tilefish (Golden Snapper), Lake Trout, Atlantic Halibut, Pike, Sea Bass

-         Shell: Oysters (Gulf Coast)

-         Tuna: Canned Albacore

The top contaminants in our fish include methylmercury, dioxins, polychlorinated Biphenyls (PCBs) and toxaphene. Methylmercury is a known neurotoxin[1] and is particularly harmful for fetal, eye and brain development. It is particularly toxic for infants, nursing mothers as it is transferred through breast milk, and for young children. Dioxins and PCBs have shown toxic effects to the liver, gastrointestinal system, blood, skin, endocrine system, immune system, nervous system and reproductive system plus developmental effects and liver cancer in experimental animal studies. Skin rashes and severe acne has been documented in humans following high dioxin exposure. Some studies suggest liver damage and cancer can occur in people exposed to high levels of dioxins. Toxaphene has been shown to affect the central nervous system and the liver. The EPA has indicated dioxins, PCBs and toxaphene as probable human carcinogens.[2][3][4]

Porridge

Perfect Porridge Recipe – Good Source of Protein, Fiber, B-vitamins, Magnesium, Iron and Plant-sourced Essential Fatty Acids

 Ingredients: 2/3 C Dry Quinoa Flakes, 1 ½ C Water, ½ C Unsweetened Hemp Milk, ¼ C Raw Walnuts, ¼ C Raw, Unsulfured Dried Apricots, Drizzle Raw Honey, Dash Cinnamon.

 Instructions: Add water to a pot and bring to a boil. Add porridge and stir. Reduce heat and simmer for 10-15 minutes (unless using Steel Cut Oats, then prepare in rice cooker night before). Remove from heat and add walnuts and apricots. Top with hemp milk, raw honey and cinnamon.

A breakfast cereal that is 100% whole grain without added sugar, high in protein and fiber, may already have added nutrition through nuts, seeds and dried fruit. If not, add a chopped banana or berries and slivered almonds to make cold cereal an even healthier choice for yourself and your family. Granola is a breakfast food that should be treated more like a topping than a cereal. It commonly contains 100% whole grains with nuts or seeds and dried fruit making it a nutritionally superior choice. However, finding a granola without added sugar is difficult. A bowl of plain yogurt topped with a few scoops of granola allows the body to absorb the added nutrition without the risk of blood sugar irregularities and sugar related fatigue. Muesli is a breakfast choice is similar to granola yet the grain is uncooked. Muesli makes a delicious warm breakfast alternative to granola and yogurt on cold mornings or as a healthy dessert. Simply bake the muesli on top of sliced fruit in the oven at 350 for approximately 20 minutes. Serve on top of yogurt or with a bit of unsweetened nut milk.

Whole grain cereals are a good source of B-vitamins, magnesium and fiber. Some whole grain cereals make for a very nourishing breakfast that is high in fiber, protein and vitamins A, C, D and E. Nourishing cereals can provide sustained energy, a feeling of satisfaction and increased wellness to start the day.

For Sustained Energy Look for 100% Whole Grain without Added Sugar – Whole grain cereal that is easily digested provides the body with immediate fuel for the day. Whole grains contain B-vitamins – the essence of energy production, and magnesium, a natural energy booster. The key to utilizing these nutrients for energy is to avoid cereal with added sugar. Sugar interferes with the absorption of nutrients and may cause blood sugar irregularities, further causing fatigue. 100% whole grain cereal without added sugar is a great source of nutrients for sustained energy. 100% whole grain cereal with added sugar may not provide you with the energy you otherwise would get from a sugarless variation.

For a Feeling of Satiety Choose High in Bran Fiber & Plant Protein – High fiber foods move more slowly through your digestive tract than other foods, helping you to feel fuller longer. Bran is one of the richest sources of dietary fiber. Cereal that has been refined commonly removes the bran from the whole grain kernel. Some cereal brands add isolated fiber such as oat or soy fiber. Isolated fibers may not have the same health benefits as intact fibers that are in the bran. Without intact fiber the body processes this refined form of flour quite quickly, similar to how the body processes sugar. Eating protein with meals supports a feeling of satiety. Whole grain cereal with quinoa or amaranth are considered good sources of plant protein as these grains naturally contain 13% – 19% protein per serving. Oats, sorghum, and teff also contain more protein than other cereal grains such as wheat, kamut, buckwheat, rice and corn.

For Wellness Top it Up - Enjoying cereal topped with fruit, nuts or seeds and yogurt or milk can make this breakfast option an optimally nutritious choice. Fresh fruit adds vitamins A and C and dried fruit, such as apricots, adds iron. Select nuts and seeds add essential fatty acids and vitamin E. Milk with cereal not only increases the protein amount but adds vitamin D and calcium.  Plain yogurt, a more easily digested source of protein and calcium, also provides immune boosting healthy bacteria. Some brands offer 100% whole grain cereal without added sugar that is high in bran fiber, protein with dried fruit and nuts for added nutrition.

McDonalds

In-n-Out Burger – Uses fresh, 100% pure beef. Their burgers are free of additives, fillers and preservatives of any kind. Of the fast food French Fries, In-n-Out Burger is the better choice.  Their French Fries are fried in 100% pure vegetable oil.  A burger and fries from In-n-Out burger is a better choice than other fast food restaurants.

Chipolte – Uses organic and local produce when practical and dairy from cows raised without the use of synthetic hormones. Make your own Burrito, Burrito Bowl, Soft Tacos or Salad. Skip the chips and fried tortillas.

High Tech Burrito – The Healthy Grill Burritos use Whole Wheat Tortillas and Brown Rice.

Taco Bell – Unaware of any quality standards with meat and additives listed on their menu. Stick with the Black Bean, Bean or Chicken Burrito, the Cantina Chicken or Veggie Burrito or Bowl, Black Beans and Rice or Pintos and Cheese with Mexican Rice

KFC – Mostly fried choices. The better option is the Kentucky Grilled Chicken with Mashed Potatoes and Coleslaw.

Starbucks – The Bistro Boxes are generally well balanced considering fast food. The best choices for Teenagers are the Chicken & Hummus, Protein and Tuna Salad. Of the Hot Breakfasts the best choices for Teenagers are the Chicken Sausage or Spinach and Feta Breakfast Wraps or Oatmeal. The better Sandwiches include Chicken Santa Fe Panini, Egg Salad, Grandma’s Turkey, Tarragon Chicken Salad or Turkey and Swiss.  The Yogurt Parfaits are also good choices.

Jamba Juice – Most of the smoothies contain high amounts of sugar and have juice (sugar), frozen yogurt (sugar) and sherbet (sugar). Stick with the Vegetable and Fruit blends or those that contain Plain Yogurt (not frozen). Instead of a smoothie the Fruit and Yogurt Parfaits are a better choice. Other better choices include the Spinach and Cheese and a Turkey Sausage Breakfast wrap, the Oatmeal and Protein Wraps.

Low Glycemic: The glycemic index (GI) measures the amount of blood glucose that is produced by the consumption of carbohydrates. The more glucose produced, the higher the GI. A GI of 55 or less is considered low. Whole wheat and whole grain bread has a naturally lower GI than white, brown or wheat bread. Sourdough bread has also shown lower GI due to the fermentation. 100% whole grain flour-less, or sprouted breads, containing no added sugar are the most nutritious of the low GI choices.

Light: Breads that indicate they are light commonly have about 50 fewer calories per slice. The whole grain versions tend to be smaller and airier.

High Fiber: Wheat breads that offer more fiber should be examined to see if the added fiber is in the form of bran or an isolated fiber such as oat or soy fiber. Isolated fibers may not have the same health benefits as intact fibers that are in whole grain.

All Natural & 100% Natural: While this may be true, read the ingredient label to know what the bread does contain. Natural does not mean whole grain and may have ingredients such as natural sugars that are not necessarily healthy.

Whole Grain: Many bread packages are marketed as “Whole Grain”, “Good Source of Whole Grain” or “Made with Whole Grain” – Be certain to read the ingredient label as these may contain only a small amount of whole grain.

No High Fructose Corn Syrup: There is a lot of controversy over whether or not high fructose corn syrup has a worse effect on the body than other forms of sugar. In addition to high fructose corn syrup, also look for other sources of sugar including dextrose, sugar cane, sugar beets, maple syrup, dates, agave and honey.

Additives and Preservatives

1. Potassium Bromate – Strengthens the dough but may be remnant if the bread hasn’t been baked long enough or under the appropriate conditions. It is classified as a potential carcinogen.

2. Sodium Stearoyl Lactate – Gives the bread a lighter consistency. Those who have a difficulty digesting lactose may have harder time digesting bread with this additive.

3. Partially Hydrogenated Oils – Read the ingredient label to be sure it does not contain any type of partially hydrogenated oil or fractionated oil as these are Trans fats. These fats may increase the risk of high cholesterol and heart disease, amongst other health problems.

4. Calcium Propionate – Increases the shelf life. This preservative has been associated with sleep irregularity and hyperactivity in children.

5. Food Coloring – Changes the appearance. Chemical food dye has been associated with hyperactivity in children