According to a 2012 study by the U.S. Centers for Disease Control and Prevention, people who read the nutritional information on food labels are generally thinner than those who don’t read labels.

Not only do they understand what a portion size is; some foods appear to be much healthier than they really are, with much more salt and sugar than you’d like. Dr. Wendy Bazilian, nutritionist and author of The SuperFoodsRx Diet: Lose Weight with the Power of SuperNutrients, shared some tips on understanding nutrition labels.

1. Look for real ingredients—words you recognize. Avoid artificial dyes, preservatives, high fructose corn syrup, hydrogenated oils (trans fats) and MSG.

2. If you have food allergies, look at the bottom of the ingredient list. The eight most common allergens—milk, eggs, peanuts, tree nuts, fish, shellfish, soy and/or wheat—are required to be highlighted in a separate line, such as, “Contains milk and soy.”

Read those labels for portion size as well as salt, sugar and fat grams.

The servings per container line indicates how many servings there are in the entire package. Many portion sizes are much smaller than are logical; you may note that the serving size is half a cookie or energy bar; for beverages, it can be half of a 16-ounce bottle or a 12-oounce can.

So if the serving size is half a cookie and you eat two cookies, you’ll be eating four times the calories, fat, protein, carbs and other nutrients. Do the math before diving in. As to what to do with the other half of a can of soda, especially when you’re on the go and can’t pour half in a glass for someone else…the choices seem to be to consume the extra calories or toss the other half.

This barbecue sauce has 11g sugar in two
level tablespoons. If you slather it on, you
might as well eat the sugar bowl! Photo by
Elvira Kalviste | THE NIBBLE.

4. Take a close look at energy bars. “Energy” doesn’t mean “healthy.” Look for real, not artificial, ingredients on the list; aim for 2 grams (or more) fiber and look for sugar of 10 grams or less. And check that portion size: Is the bar one serving or two?

5. Choose better-for-you frozen meals. Many prepared meals are packed with fat, sodium and sugar. Look for real ingredients: whole grains, whole foods,* lean proteins, vegetables and fruits. Keep the calories under to 400-600 per servings and aim for 450 mg or less sodium per serving, 600 mg as an absolute maximum. Dr. Bazilian, by the way, is a consultant to CedarLane Frozen Foods, an all-natural line that is modest in calories and low in sodium.

Dr. Bazilian advises to add something fresh and whole on the side when you enjoy a frozen meal—some baby carrots or cherry tomatoes as a starter, a green salad, an apple or grapes for dessert.

*Whole foods are unprocessed and unrefined food products, or those that are processed and refined as little as possible. They typically do not contain added ingredients such as sugar, salt, fat, food dyes, artificial ingredients, fillers, etc. Examples include whole grains, fruit, vegetables, nuts, seeds, unprocessed meats, fish, unprocessed dairy and eggs.

Black rice turns dark purple when cooked.
Photo by Hannah Kaminsky | THE NIBBLE.

You may have come across black rice in a Thai restaurant as an optional side. Black when harvested, it turns dark purple from the heat of cooking.

Black rice is an easy way to add excitement to a dish, from main courses to desserts like rice pudding. And now there’s a new black rice variety from Italy.

Riso venere (REE-zoe VEH-neh-ray) is a medium-grain hybrid that has a naturally black pericarp (the outermost skin of the grain). In Italian, the name means “Venus rice.”

The variety was created by Dr. Wang Xue Ren, a Chinese hybrid specialist. It is not genetically modified (that is, it is non-GMO) but is a hybrid of forbidden rice, also called emperor’s rice, a species that has grown in China for centuries. Until the 1800s it was cultivated only for the emperor and the nobility (hence, “forbidden” to others).

The Chinese cultivars of black rice could not adapt to cold European winters, but the hybrid does well in the Lombardy and Piedmont regions of Italy. Some Americans call the new hybrid “black vernere rice” or “black Venus rice.”

The heat from cooking turns the anthocyanins* in the hull from black to dark purple. Beyond the stunning color, the whole grain rice has a nutty, sweet taste.

If you can’t find it locally, you can buy black venere rice online.

Under the brand name Tenuta Castello, an organic-certified brand, the rice is produced using artisan techniques. The grain kernels are left largely intact, without polishing or shining. The result is great flavor and texture.

Rice is a complex carbohydrate; black rice is a whole grain. In addition to fiber, the hull contains magnesium, manganese, molybdenum and phosphorus, plus 4 times as much iron and twice the selenium† as white rice. There is no cholesterol, fat or sodium.

*Anthocyanins are flavonoids, a type of antioxidant.

†Selenium is an important antioxidant: It helps to improve immune response, slow the aging processes and potentially reduce cancer risk.

WAYS TO SERVE BLACK RICE

Dramatic color is the name of the game. It is equally successful with bland colors (chicken, halibut, squid, tofu) and vibrant ones (Arctic char, salmon and shrimp). Serve it:

Black rice makes a beautiful bed for proteins, like this wild Alaskan salmon. Photo courtesy ILoveBlueSea.com.

HOW TO COOK BLACK RICE

Like brown rice, black rice contains the hull so requires a longer cooking time than white rice.

1. RINSE one cup of black rice; soak for 1 hour in a pot with 1-3/4 cups water. Do not drain.

2. ADD 1/2 teaspoon salt, bring to boil, cover and simmer for 30-35 minutes.

3. REMOVE from heat; allow to sit, covered, for 10 minutes. Fluff and serve.

It takes longer to cook if it has not been presoaked, and less time in a pressure cooker.

Look for a small Fair Trade logo that
identifies fairly traded products. Photo
courtesy Green Mountain Coffee.

Today’s tip is to purchase a Fair Trade product. May 11th is World Fair Trade Day.

Fair Trade is a practice that seeks to aid economically challenged, small-scale farmers around the world. Many of them labor in poverty to produce the cacao, coffee beans and other crops we take for granted. Because of the “system,” they often earn less than it costs to produce the crop.

While America’s small farmers often endure severe economic hardships, American children go to school and families have access to public health care and other assistance. In third world countries, however, these “essentials” can be hard to come by. And since school is not mandatory in certain countries, many children instead work in the fields to contribute to the household income.

Why is the situation so bleak? Most small family farmers live in remote locations and lack access to credit, so they are vulnerable to local middlemen who offer quick cash for their crops, at a fraction of their value.

Through Fair Trade, farmers and their families earn better incomes for their hard work. This allows them to hold on to their land, keep their children in school and invest in the quality of their harvest.

WHAT YOU CAN DO TO HELP: BABY STEPS

Use your purchasing power to make an impact on the lives of small farmers and their families.

 
THE FAIR TRADE MOVEMENT

Certified Fair Trade products now comprise a multi-billion dollar industry, with over 10,000 products in the marketplace. Consumer demand for fairly traded products has steadily risen over the last decade, thanks to the tireless work of dedicated advocates and advocacy organizations, committed companies and student activism.

Fairly traded chocolate is delicious. Photo courtesy Divine Chocolate.

Fair Trade is a business practice that protects the environment while improving livelihoods.
The fair trade movement, which includes different certifying agencies, has a vision of a world in which justice and sustainable development are at the heart of trade structures and practices, so that farmers can maintain a decent and dignified livelihood. Read more about it at FairWorldTradeProject.org.

You’ll see different logos on Fair Trade products: There are many organizations around the world dedicated to the promotion of fair trade and its values. In North America, the leading organizations are the Fair Trade Federation (FTF), TransFair USA, and the Fair Trade Resource Network.

Internationally, the big names are World Fair Trade Organization and FLO International. Here’s more about Fair Trade certifying agencies and the logos to watch for.

Thanks in advance for pitching in this great cause.

Fresh fruit is even better for you when you’re
not consuming pesticides. Photo courtesy
The Fruit Company.

“Organic” doesn’t simply mean that the food is chemical-free; it’s also produced in ways that are good for the planet. The USDA’s National Organic Program certifies products as organic based on farming, handling, manufacturing, distribution and labeling practices.

 
Some products may be more expensive than conventional foods, but see how you can save money with bulk organic foods.

Here are 10 reasons to eat more organic products—today and every day:

1. Nutrition without chemical pesticides and fertilizers. While no studies have yet proven that organically-grown produce has more vitamins and minerals, we know one thing they don’t have: chemicals.

2. No GMOs. Organic products are governed by the USDA’s National Organic Program. When you buy organic, you’re guaranteed that no genetically modified organisms are in your food. Here’s the scoop about GMOs in food.

3. No antibiotics. Humans consume unwanted antibiotics in conventional meats. Conventional cattle and poultry are shot with antibiotics as a matter of course, so animals in crowded feedlots don’t become ill. Conventional milk is loaded with rBST, recombinant bovine growth hormone, banned by all but three nations. If an animal in an organic herd becomes ill and needs antibiotics, it is removed from the organic herd to a conventional herd.

4. No chemical additives. Organic food is free of colorings, artificial flavorings and chemical preservatives. Natural, organically-certified flavors can be used, as well as natural preservatives such as ascorbic acid (vitamin C, from citrus).

5. No irradiation. Irradiation is used to color foods synthetically. Here’s more about food irradiation.

6. Government inspected. Organic farms and production facilities must be inspected by the USDA at least once a year.

Organic milk is free of antibiotics and hormones. Photo by Rob Waterhouse | SXC.

7. Environmentally friendly. There are no chemical pesticides to not sink into the water table (from which we all drink); the land is farmed sustainably to prevent erosion and other degradation of the soil.

8. Good for animals. Animal welfare is a key component of organic meat production. Here‘s the scoop on organic meat.

9. Good for the climate. Organic production watches its carbon footprint and emits less carbon dioxide, a greenhouse gas that erodes the ozone layer.

10. Better taste. While there are no scientific studies on flavor, most fans agree that the pure taste of nature simply tastes better. Maybe it’s the halo factor of knowing that the food has been produced in ways that are better for us and our planet.

LEARN YOUR ORGANIC FOOD TERMS IN OUR ORGANIC FOODS GLOSSARY.

Recently at the breakfast bar at our Whole Foods Market, we had a delicious tofu scramble that was just as satisfying as scrambled eggs—but so much more healthful. So in the name of reduced cholesterol and sustainability of the planet,* we’ve switched. Try it, you’ll like it!

Tofu is made in different firmnesses that suit different recipes—from silky smooth tofu for puddings and mouse to extra firm tofu that keeps its shape in stir frys. Scrambled tofu works best with a medium firmness.

As with omelets and scrambled eggs, you can customize scrambled tofu with your favorite flavors and vegetables. Cumin, curry and tumeric are a popular seasoning mix. Consider garlic, onion powder, and pretty much anything from the spice rack. Any fresh herbs work: Basil, cilantro, dill and/or parsley are our favorites.

You can add as many or as few veggies as you like. Bean sprouts, carrots, mushrooms, onions/green onions, snow peas, spinach, cherry tomatoes or any favorites work. And of course, many people welcome breakfast meats or their vegetarian equivalents.

Scrambled tofu: Yummy! Photo © Bigio | Dreamstime.

RECIPE: TOFU SCRAMBLE

Ingredients For 2 Servings

Turn your tofu scramble into a breakfast
burrito. Photo courtesy OhMyVeggies.com.

Preparation

1. SLICE the tofu into one inch cubes and crumble lightly with a fork or your fingers.

2. SAUTÉ onion, pepper and tofu in oil in a skillet for 3-5 minutes over medium-high heat, stirring often, until onion and pepper soften. Add the remaining ingredients.

3. REDUCE heat to medium and cook 5-7 more minutes as needed, until tofu is hot. Stir frequently; add more oil as needed.

VARIATIONS

Add your favorite ingredients to customize your tofu scramble. Some ideas for starters:

Kopali Organics specializes in chocolate-covered snacks: banana, cacao nibs, espresso beans, goji, goldenberry, mango, mixed fruits, mulberry and pineapple.

The products are also Fair Trade Certified, which means that the enterprise supports thousands of family farmers and communities worldwide (more about Fair Trade certification).

Plus, 100% of profits go to The Sylvia Center, a garden-to-table program that inspires young people to discover good nutrition on the farm and in the kitchen. You can feel good about your purchase.

We’re become enamored of Kopali’s Organic Chocolate Covered Banana snacks, bits of banana covered in delicious semisweet chocolate.

Even better than a plain chocolate snack! Photo courtesy Kopali.

For a limited time, you can save more than $1 a bag by purchasing a 12-pack of Kopali Chocolate Banana (normally $3.99 a bag, now $2.92). Buy them directly from the company website.

Don’t worry that 12 bags might be too many. These treats may become your favorite snack…and are certain to earn the appreciation of any friends you share them with.

Learn more about Kopali Organics snacks at Kopali.net.

Buy nuts in bulk for daily healthful snacking
and recipe ingredients. Photo courtesy The
Almond Board.

April is Earth Month; April 22 is Earth Day. You can make every day Earth Day and do something sustainable.

Research findings show compelling reasons for shoppers to buy in bulk (from the bulk bins at the grocery store). If you don’t buy organic because of the higher price, you can save an average of 89%* by purchasing natural and organic foods in the bulk foods aisle of the grocery store (we get ours at Whole Foods Market).

What can you buy in organic bulk?

*The study was conducted by the Portland State University’s Food Industry Leadership Center (FILC) on behalf of The Bulk is Green Council (BIG). Conducted in the fall of 2011, researchers studied three main areas: cost comparisons (to packaged counterparts), environmental impact and consumer attitudes toward buying in bulk. To arrive at the overall average cost savings of 89%, researchers made cost comparisons between organic bulk foods and organic packaged foods in a number of key categories, including coffee and tea, nut butters, flour and grains, dried fruit, spices, beans, pasta and confections. The percentage of savings when buying in bulk differed from category to category, but averaging the savings across all categories resulted in an average of 89% lower costs. For more information, visit BulkIsGreen.org.

In addition to lower costs and the general benefits of organic food (pesticide-free, GMO-free food, sustainably grown), there is a big environmental advantage to buying in bulk: reducing the amount of product packaging that goes into landfills. According to the findings, for example:

 
TAKE THE PLEDGE

To help celebrate Earth Month, the Bulk is Green Council (BIG) invites eco-conscious consumers to take the pledge to “Love Bulk Foods,” for the chance to win a gift basket filled with everything needed to help create a natural and organic pantry filled with eco-friendly bulk foods.

Do you blow through boxes of cereal? Look at the options in the bulk foods aisle. Photo courtesy Grape Nuts.

Pledgers automatically will be entered in a weekly drawing for a gift basket.

Here’s the Love Bulk Foods pledge:

I pledge to purchase natural and organic foods from the bulk bins of my local grocer once a week during Earth Month. By purchasing bulk foods, I am helping to reduce the amount of packaging waste that enters landfills each year. I also pledge to spread this message to my family, friends and neighbors.

Don’t you feel good already? It’s a good teaching moment for the kids.

Ready to drink, VitaFrute lower calorie
cocktails reduce the sugar calories in
cocktails. Photo courtesy VeeV Spirits.

Typical mixed drinks can pack on the calories. The standard 1.5 ounce serving of 80-proof alcohol has 96 calories, which seems reasonable. But start to add mixers:

 
But there are calorie-saving solutions:

 
LOOK FOR REDUCED CALORIE READY-MADE COCKTAILS

One easy way to control a sweet cocktail while controlling the calories is the new line of VitaFrute cocktails from VeeV Spirits, in Margarita, Organic Lemonade and Organic Cosmopolitan. The base spirit is VeeV, the world’s first spirit made from the superfruit açaí.

The suggested retail price of VitaFrute is $13.99 to $14.99 per bottle. Learn more about VeeV spirit and VitaFrute cocktails at VeeVLife.com.

Here are more tips to cut back on the calories in cocktails:

HOW TO REDUCE THE CALORIES IN MIXED DRINKS

VeeV, the açaí-based mother spirit of VitaFrute cocktails.

 
Finally, our favorite calorie-saving cocktail strategy:

 
If you’ve got additional tips, use the Contact Us link to send them in!

Choose your snacks from 25 sweet or savory
mixes. Photo by Elvira Kalviste | THE
NIBBLE.

Sure, it’s easy to give a box of candy or cupcakes for Valentine’s Day.

But for anyone who can benefit from better snacking, how about something more healthful—and fun?

There are fruit gifts, of course, and delicious artisan nuts. There are portion-sized snacks like Peeled Snacks and GoBites.

GoBites is in the healthful snacking business, delivering portion-controlled snacks that are easily portable and plentiful in variety.

The nutrient-rich ingredients are 100% natural and USDA Certified Organic: the right ingredients and the right amount of them to please both snacker and nutritionist.

Note that not all so-called “healthy snacks” are that healthy. Read the labels to see if they are chock full of added sugar and artificial ingredients.

GoBites, on the other hand, are pure goodness: wholesome nuts, seeds, grains and fruits in creative blends.

A DIFFERENT SNACK EVERY TIME

There are some 27 choices. You can make your choices, or fill out a profile and have them selected for you (do you prefer sweet, savory, both, nuts, no nuts, etc.). A sample of the snacks:

 
You can make a single purchase or sign up for a no commitment subscription program that delivers each week’s worth: 14 packages.

Check out all the options at GoBites.com.

The snack packages are easily portable. Photo by Elvira Kalviste | THE NIBBLE.

When they’re in season, load up on delicious,
low-calorie asparagus. Photo of grilled
asparagus with romesco sauce* courtesy
California Asparagus Commission.

Many people make New Year’s resolutions about general health and appearance: Dieting is Americans’ #1 resolution. But how about brain power?

Many recent studies indicate that certain nutrients can positively affect the brain—specifically in areas related to cognitive processing. They promote stronger blood flow which leads to mental sharpness, and reduce the risks of heart disease and neurodegenerative diseases such as Alzheimer’s and dementia.

Several studies led by Fernando Gómez-Pinilla, Ph.D, a leading neuroscientist at UCLA, show that the super fats your brain needs most are omega-3 fatty acids. Your brain converts them into DHA (docosahexaenoic acid), which enhances neuronal communication and promotes neuronal growth.

In other words, the right nutrients can help our health, aging process and more efficient brain-body functioning.

To boost your brain power, eat these foods recommended by Michael Gonzalez-Wallace, the author of Super Body, Super Brain and the website SuperBodySuperBrain.com.

NIBBLE ON THIS LIST OF BRAIN FOODS

Salmon and succotash. Photo courtesy McCormick.com. Here’s the recipe.

 
“Life is about choices,” says Gomez-Wallace. “Selecting the right nutrients can play a key role in your health.”

It’s easy to include several of these brain foods in your daily meal and snacking plan. Just keep a list with you to remind you of why, for example, an apple a day instead of a pear keeps the doctor away.

 
*Romesco sauce (salsa romesco) is a nut and red pepper-based sauce that originated in Catalonia, Spain. It is typically made from roasted or raw almonds, pine nuts, and/or hazelnuts, roasted garlic, olive oil, bitxo chiles and/or nyora peppers (a small, round, variety of red bell pepper). Other common ingredients can include roasted tomatoes, red wine vinegar and onions. It is a popular sauce with seafood (with fennel or mint leaves added) and anything from poultry and lamb to vegetables.