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Shawn Wells, RD

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9 FooD PoiSonS to nEVER Eat

ANY chemical can be toxic if you eat, drink, or absorb too much of it. In fact, even water can be lethal if you drink too much of it too quickly (e.g., hyponatremia). In the 1500s, Swiss doctor Philippus Aureolus Theophrastus Bombastus von Hohenheim-Paracelsus wrote:

All substances are poisons; there is none which is not a poison. The right dose differentiates a poison from a remedy.

In other words, a chemical can be harmless—or even health-promoting—in low amounts but be poisonous at higher concentrations. Water is one example, and vitamin D is another. Vitamin D is much more than an essential vitamin: it’s a prohormone. The role and benefits of vitamin D far surpass healthy bones; nearly every tissue in the body has a vitamin D receptor, including cells of the pancreas, immune system, skin, thyroid, stomach, colon, and more.1,2 With that being said, vitamin D is a highly toxic chemical, and taking more than recommended can lead to serious health problems including kidney stones, high blood pressure, deafness, and even death.3

Another example is caffeine, which occurs naturally in cocoa and coffee beans. At low levels, caffeine’s stimulant effects help people stay away, lively, and energetic, and it can improve performance on mental and physical tasks. However, at high concentrations and in certain individuals (who metabolize caffeine more slowly), caffeine can cause a variety of negative outcomes (e.g., insomnia, dizziness, headaches, heart issues). Believe it or not, caffeine is 35 times more lethal than alcohol and 36 times more lethal than trichloroethylene, which is a solvent and common contaminant in groundwater and surface water supplies.3

The common belief is that “natural” chemicals (i.e., chemicals produced by nature) are safe while synthetic (i.e., man-made) chemicals are harmful at any exposure. It’s true that some synthetic chemicals are highly toxic and have been shown to lead to negative

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health outcomes; however, it’s also true that many man-made chemicals are completely harmless in the amounts that they are typically encountered in the environment. The same can be said to be true of natural chemicals, which range from harmless (and health-promoting) to highly toxic.3

The #1 Worst Carb Ever (don’t eat this)

At the link below, we’re going to let the cat out of the bag on what is undoubtedly the #1 WORST carb EVER, and how the money-hungry food industry is conspiring to sneak this nightmare carb into just about everything. In the end, this extremely common carb wreaks havoc on your fat-storing hormones in a MAJOR way, and has even been shown to hamper memory, slow brain activity, and increase your risk of Alzheimer’s.

==> The #1 Worst Carb EVER (don’t eat this)

There are two key takeaways:

• ANY chemical—natural or synthetic—can be toxic if too much is consumed/absorbed.

• Just because a chemical is natural doesn’t mean it’s harmless; conversely, just because a chemical is synthetic doesn’t mean it’s harmful/toxic at any exposure.

All of this can be summarized by saying:

The dose makes the poison.

Before moving on, it may be helpful to define the following words, which are often confused and used inappropriately:

• Toxicity indicates how poisonous a substance is to a biological organism (e.g., human).

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• Toxins are toxic chemicals created by plants and animals, usually for their own defense.

The following is a list of chemicals that can be found in the foods we eat, the water we drink, and even the air we breathe. Put simply, it’s impossible to completely avoid all of these all of the time. To that end, if you do occasionally find that you are exposed to small amounts of these chemicals, it’s important to remember that, generally speaking, “the dose makes the poison.” In other words, the goal of this report is to raise your awareness about certain chemicals that may have a detrimental effect on health, particularly when consumed frequently, in excess, and for relatively long periods of time.

As you’ll see, the overriding theme is that the majority of these chemicals are most highly concentrated in processed foods. The unfortunate (and shocking reality) is that these very same processed foods compose more than 70% of the typical person’s diet (i.e., Western-style dietary pattern).4 Thus, simply shifting to eating more whole, minimally processed foods (and subsequently fewer processed, packaged foods) can go a long way to help lighten your toxic load.

Along those lines, we feel that it’s important to remind you that, in the grand scheme of things, looking, feeling, and performing your best are all contingent on your entire body of “nutrition work”—not an individual food or single meal. In other words, there’s no “magic bullet.” Instead of viewing foods in isolation as “good” or “bad,” think about weight management and “deep health” as the product of practicing healthy eating habits, creating a positive food environment, and choosing high-quality, nutritious foods in appropriate amounts relative to your goals and activity levels regularly and consistently over time. Good nutrition takes practice, and just like getting better and mastering anything in life, it’s about progress—not perfection.

Start where you are and make small changes that you are ready, willing, and able to take on; focus on mastering those new behaviors one step at a time.

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1. TRANS FATS

If you’re not completely familiar with trans fatty acids, a good starting point is the recent determination by the United States Food and Drug Administration (FDA) that partially hydrogenated oils are not safe for human consumption.5 Nutritionally speaking, trans fatty acids serve no purpose, and as Erin Russell, Assistant Editor of the Canadian Medical Association Journal, puts it, “Partially hydrogenated oils are entirely artificial and would not be in our food supply if they weren’t economically attractive to the food industry.”6

Why are partially hydrogenated oils so attractive to the food industry? Production of partially hydrogenated vegetable oils was developed because of low cost, long shelf-life, and suitability for commercial frying and transport.7 Many restaurants use partially hydrogenated oils when they fry foods because these types of oils, which are the major dietary source of industrial-produced trans fats, can be used many times in commercial fryers.

Eat this TWICE daily for accelerated fat loss

At the link below, we’re going to show you the #1 fat-burning meal of ALL-TIME, and how by eating this simple meal twice daily, you can shed fat faster AND easier than ever before.

Even better, you can prepare this simple fat-melting meal in less than 60 seconds.

No, it’s not too good to be true.

==> The #1 Fat-Burning Meal (Eat this 2xs a day)

The Institute of Medicine (IOM) recommends that consumption of trans fats is as low as

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possible.8 In essence, industrial-produced trans fats are like tobacco in the sense that they’re not beneficial at any dose. For instance, the IOM cites evidence that any intake of industrial-produced trans fats (above zero) will increase one’s risk for cardiovascular disease.

But the problems don’t start and stop with an increased risk of heart disease. In fact, there’s evidence that suggests that a number of negative health outcomes are correlated with trans fat intake, including weight gain and obesity.9,10 Trans fats have also been associated with an unhealthy inflammatory response, endothelial dysfunction, and decreased insulin sensitivity.11

Along the lines of weight gain, trans fat intake has been associated with abdominal obesity.10 Even in the absence of excessive caloric intake, controlled animal studies have shown that trans fats are an independent factor for weight gain, including enhanced storage of abdominal fat.12 In one study published in the journal Obesity Surgery, Brazilian researchers discovered that there was a higher content of trans fatty acids in the visceral fat of obese folks, suggesting that trans fats may be preferentially stored as deep abdominal fat.13

This is particularly worrisome because visceral fat (i.e., abdominal obesity) is associated with a laundry list of negative health outcomes and a “constellation of metabolic abnormalities,” including:14,15

• High triglycerides• Low levels of “good” cholesterol (i.e., HDL)• High levels of apolipoprotein B (which is considered a better predictor of

cardiovascular risk than the more commonly used LDL16)• Small, dense LDL and HDL particles (small, dense particles are considered more

detrimental than large, fluffy particles17)• Unhealthy levels of inflammation• Insulin resistance• Poor carbohydrate tolerance and metabolism• Leptin resistance

Unfortunately, the news gets worse. If it wasn’t bad enough that the partially

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hydrogenated oils found in processed foods and used in restaurants contain trans fats, the base oils are industrial vegetable and seed oils (e.g., corn, soybean), which are rife with omega-6 fatty acids. These fats contribute to an unhealthy inflammatory response, particularly when consumed out of balance with omega-3 fats. Speaking of which…

2. VEGETABLE AND SEED OILS

Experts estimate that throughout human history the optimal ratio for consumption of omega-6 fatty acids (e.g., linoleic acid) to omega-3 fatty acids (e.g., alpha linolenic acid, DHA, EPA) was about 1:1. With the contemporary diet, this ratio has shifted dramatically in favor omega-6 fatty acids to 20:1.18

While there are multiple explanations for this heavy imbalance of omega fatty acids—including a decrease in omega-3 fatty acid consumption from freshwater fish—researchers attribute this in large part to the ubiquity of refined vegetable and seed oils (e.g., soybean oil) present in the Western diet.19

In a study published in the American Journal of Clinical Nutrition, researchers from the National Institutes of Health estimated that the average person’s consumption of soybean oil increased more than 1000-fold from the early 1900s to the beginning of the 21st century.19

This is important for a number of reasons. For instance, these omega-6 fats compete with omega-3 fats for “parking spots” within the cell membranes of the body.20 It’s this dramatic increase in linoleic acid (a type of omega-6 fat) that has led to corresponding decreases of key omega-3 fats EPA and DHA. Along those lines, take a look at the laundry list of benefits associated with these two essential omega-3 fatty acids (that you’re missing out on by overconsuming omega-6-rich vegetable and seed oils):

• DHA (and to a lesser extent, EPA) is effective at reducing blood triglycerides.21

• DHA may have a profound anti-inflammatory effect on LPS-induced pro-inflammatory cytokines (e.g., IL-6, IL-1 beta).22

• DHA may have a favorable effect on HDL particle size, and DHA increases

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HDL-C (i.e., “good” cholesterol) levels.21,23

• DHA is present in ALL organs, and it is the predominant omega-3 fatty acid found in the brain and retinal tissue.20,24

• DHA has been shown to accumulate in areas of the brain involved in memory and attention such as the cerebral cortex and hippocampus, and DHA has been specifically found to improve both memory and reaction time.25,26

• EPA (and to a lesser extent, DHA) reduces blood levels of Arachidonic Acid (AA), which is the primary mediator of cellular inflammation, perhaps through inhibition of the delta-5-desaturase enzyme, which produces AA.20,27

• The ability of EPA to increase the EPA/AA may play a role in cardiovascular health. A recent study found that higher blood levels of EPA were associated with lower incidence of major coronary events.28

• EPA levels may be closely correlated with mood disorders, and controlled human trials have shown a benefit with EPA supplementation.29

• EPA may also boost the effectiveness of standard anti-depressant medications while reducing associated insomnia and tempering the aggression associated with some conditions.30

30 second daily “trick” FLATTENS your belly

How would you like to flatten your belly in just 30 seconds a day?

Well, you CAN.

In fact, it’s almost ironic... this 30 sec trick is by far one of the most effective fat loss strategies our clients have EVER tried, and it’s also the easiest to implement.

Literally, just 30 seconds a day:

==> 30 second daily trick FLATTENS your belly

Balancing these essential fats is also very important when it comes to promoting a healthy inflammatory response. For example, omega-3 fatty acids have anti-

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inflammatory effects (e.g., suppress IL-1beta, TNF-alpha, and IL-6) whereas omega-6 fatty acids do not.31 Even more, studies show that omega-6 fats promote inflammation, particularly when they are consumed in excess of omega-3 fats.32

Researchers attribute this imbalanced intake of omega fatty acids to an increase in virtually all inflammation-related conditions including cardiovascular disease, diabetes, obesity, metabolic syndrome, irritable bowel syndrome, inflammatory bowel disease, rheumatoid arthritis, asthma, mood disorders, mental illness, autoimmune disease, and more.33 What’s more, excess omega-6 intake has also been shown to be associated with shorter telomere lengths and accelerated aging.34,35 On the contrary, diets rich in omega-3 fatty acids are associated with a reduced rate of telomere shortening.36

As a normal cellular process, telomere length shortens with age. However, accelerated telomere shortening is associated with early onset of many age-related health problems, including coronary heart disease, heart failure, diabetes, increased cancer risk, osteoporosis, and decreased lifespan.37

In a study published in the European Journal of Clinical Nutrition, French researchers assessed the effects of a 10-week diet modification to decrease the ratio of omega-6 to omega-3 fats in healthy subjects on various health parameters, including inflammatory markers.38 The researchers found that diet intervention (i.e., decreased omega-6 and increased omega-3 fatty acids) resulted in significant reductions in TNF-alpha and “multiple favorable effects on the metabolic and inflammatory profiles.”

Additionally, the participants demonstrated significant increases in the hormone adiponectin, which is associated with enhanced insulin sensitivity.39 What’s more, adiponectin is considered an important fat-burning hormone, as it has been shown to facilitate fat burning (i.e., fat oxidation) in both muscles and the liver.40,41

Along those lines, the 10-week diet modification did, in fact, result in a significant increase in fat oxidation. This finding is consistent with previous work in which researchers found that supplementation with 6 grams of omega-3 fatty acids for just 3 weeks significantly increased fat oxidation and resulted in 2.5 times greater fat loss compared to when participants supplemented with an equivalent amount of visible fat, which included vegetable oils high in omega-6 fatty acids (e.g., sunflower and peanut oils).42

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With that said, you’re not entirely to blame for the increase in omega-6 fatty acid consumption. In fact, advice to substitute industrial vegetable oils rich in these polyunsaturated fatty acids for animal fats high in saturated fatty acids has been a cornerstone of worldwide dietary guidelines for the past half century.47 A good example is the long-standing recommendation to substitute margarine (laced with omega-6 fats and trans fats) for butter.

However, in a study published in the British Medical Journal in 2013, a group of researchers from the National Institutes of Health found that this advice is heavily misguided, and they concluded that “substituting dietary linoleic acid [i.e., vegetable and seed oils] in place of saturated fats increased the rates of death from all causes, coronary heart disease, and cardiovascular disease.”48

While omega-6 fatty acids are indeed important, a deficiency is nearly impossible, as you’ll get more than enough of these essential fats when you consume a diet rich in minimally-processed, nutrient-dense whole foods. You can start to reduce your consumption of omega-6 fatty acids by eliminating processed foods made with the following industrial vegetable and seed oils, which you’ll find in all kinds of packaged goods (e.g., salad dressings, sauces, breads, baked goods, prepared foods, and more):

Percentage of omega-6 and omega-3 fatty acids in common industrial vegetable oils:

Oil Omega-6 Omega-3Safflower 75 0Sunflower 65 0Corn 54 0Cottonseed 50 0Soybean 51 7Peanut 32 0Canola 20 9

3. HEAVY METALS

Certain heavy metals play a vital role in metabolic and physiological processes. For instance, heavy metals like zinc,

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copper, nickel, cobalt, and chromium function as micronutrients (i.e., minerals) and play an essential role in the body’s complex biochemical reactions. They are important in the stabilization of molecules through electrostatic interactions, regulation of osmotic pressure, and cofactors for numerous enzymes and electron transport chains. Even though these are essential, only trace amounts are needed daily, and excess can result in metabolic disturbances.

Do you POOP enough?

Please excuse the somewhat personal nature of this excerpt, but the information we are about to share below is extremely important for both you and your digestive health.

You may not think that you’re constipated, but in reality, it is VERY likely that you ARE.

You see, constipation is not simply “not being able to go”, or only eliminating once a week...that’s severe constipation. The truth is, a healthy digestive system should be eliminating after every meal.

Are you moving your bowels several times a day, once for every meal you eat? If not, you are suffering from constipation, which will cause a buildup of toxins and undigested, rotten, putrid food in your digestive system.

This can make it much harder for you to lose fat while also wreaking havoc on your digestive system and overall health...really bad stuff. Just imagine all that rotted, disgusting food sitting there in your digestive system...yuck!

Fortunately, this can be corrected rather quickly, with a few simple steps:

==> 4 tips for healthy digestion and regular bowel movements

Conversely, non-essential heavy metals like silver, arsenic, cadmium, lead, and mercury

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are of no biological importance to humans, and what’s more, they can be very toxic.49 The FDA places the strictest enforcement on arsenic, lead, mercury, and cadmium, which are discussed below.

Lead is toxic at the lowest concentrations, and it is naturally non-degradable unless it is removed from the source where it is found. Everyone is exposed to some lead from daily actions such as inhaling dust, eating food, or drinking water. The use of lead in paint, gasoline, and water pipes has led to its increased presence in the food and water supply. In the case of the latter, it’s recommended to purchase a good water filter/filtration system that removes lead. According to the European Food Safety Authority, important food contributors to lead intake include bread and rolls, tea, tap water, potatoes and potato products, fermented milk, and beer.50 Lead is associated with:51,52

• Blood-related disorders (e.g., colic, constipation, anemia)• High blood pressure• Decrease of hemoglobin production• Kidney, joint, reproductive, and cardiovascular systems disorder• Long-lasting injury to central and peripheral nervous systems• Loss of IQ• Low sperm count• Loss of hearing

Mercury, a natural but toxic metal, gets into the air and the oceans primarily through burning coal. The most common and concentrated source is mercury-contaminated seafood, with the highest levels being found in shark, swordfish, king mackerel, and tilefish. While nearly all fish and shellfish contain traces of mercury, most regulatory bodies suggest that the benefits (e.g., high-quality protein, omega-3 fatty acids) outweigh the potential risks when consumed as part of an overall healthy, well-balanced diet. The exception to this would be for women who are pregnant, may become pregnant, or who are nursing as well as young children, all of whom may be at a greater risk. Mercury is associated with:53,54

• Abnormal gene expression• Kidney damage• Tremor

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• Restlessness• Anxiety, depression, and sleep disturbance• Numbness in the hands and feet• Potential death (high doses)• Total brain damage• Localized damage to the cerebellum, motor cortex, and visual cortex

Arsenic is a naturally-occurring substance, and it is found in water, air, food, and soil. It is one of the most dangerous heavy metals of worldwide environmental concern due to its potential toxicity. The FDA has been measuring total arsenic concentrations in foods through its Total Diet Study program since 1991. Arsenic may be found in many foods including grains, fruits, and vegetables where it is present due to absorption through the water and soil. While rice is often thought of as the most common food containing arsenic, (non-rice) grain-based processed products (e.g., wheat bread, rolls) tend to be the main contributor, according to the European Food Safety Authority, with rice, milk, and drinking water being other important contributors.55 Arsenic is associated with:56

2 minute “cleanse” kills toxic parasites LIVING in your belly

Due to exposure to an array of common foods, beverages, and over-the-counter medicines, 9 out of 10 people’s guts have been infested with toxic, parasitic bacteria that is DESTROYING their health and making it virtually impossible for them to drop fat from their biggest problem areas...and that very likely means you.

Fortunately, there’s a quick 2 minute “cleanse” that you can perform today, almost without thinking, to correct this dangerous imbalance. Just follow the simple steps given at this link:

==> 2 minute “cleanse” kills toxic parasites LIVING in your belly

• Peripheral vascular disease• Lung, skin, kidney, and bladder cancer

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• Severe disturbances of the cardiovascular and central nervous systems, which may lead to death

• Bone marrow depression• Hemolysis• Hepatomegaly• Melanosis• Polyneuropathy• Encephalopathy

Cadmium is one of the most toxic heavy metals, and it is of serious concern as a result of its accumulation in the food chain, drinking water, and soil along with the fact that it has an exceptionally long biological half-life (> 20 years). In general, high concentrations of cadmium are found in algae, cocoa-based products, crustacean shellfish, seaweeds, and oilseeds (e.g., vegetable and seed oils). With that being said, the foods that tend to contribute the most cadmium to the diet are potatoes, bread and rolls, baked goods, chocolate products, leafy vegetables, and water mollusks (e.g., snails, oysters).57 Cadmium is associated with:58

• Bronchial and pulmonary irritation• Kidney stone• Liver damage• Various system disorders including nervous and immune system and blood and

bone disease

4. ARTIFICIAL SWEETENERS

Emerging evidence suggests that artificial sweeteners may have a negative effect on the gut microbiome. In a study published in Journal of Toxicology and Environmental Health, Duke University researchers found that consumption of the artificial sweetener sucralose for 12 weeks altered the gut microbiome in rats by significantly reducing the amount of good bacteria (i.e., probiotics). Even after a 12-week recovery period, the number of beneficial microbes still remained significantly depressed.60

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In a recent study published in the journal Nature, a team of researchers led by Dr. Eran Elinav from the Weizmann Institute of Science in Israel found that humans fed a commonly-used artificial sweetener (i.e., saccharin) for JUST 5 days demonstrated significant reductions in carbohydrate tolerance (i.e., glucose intolerance), as well as significant changes in the composition and function of their gut microbiome (i.e., gut dysbiosis).61

This is important to note for numerous reasons. Gut dysbiosis describes the state of an unhealthy imbalance of bacteria in the gut flora, characterized by excessive levels of pathogenic bacteria, inadequate amounts of commensal and probiotic bacteria, and/or reduced bacterial diversity. Fundamentally, gut dysbiosis destroys the symbiotic relationship between humans and microbes; in fact, gut dysbiosis has been linked to numerous human health issues.62–67

Do THIS twice daily to burn BELLY FLAB

Exciting news to share with you today... There’s a new way to burn belly fat that has been shown in more than a DOZEN research studies to help you burn fat and slim your waist at an accelerated rate. In fact, one breakthrough study showed that those who performed this belly-burning trick just twice daily burned 400% more fat than those who didn’t. Another study published in the Journal of International Medical Research showed that those using this powerful flab-burning trick lost 20% of their body fat in just 12 weeks. And get this... the trick takes less than a minute to perform! Would you like to burn 400% more fat by using this quick, belly-busting trick just twice daily? We show you exactly how to do it here:

==> Do THIS twice daily to burn BELLY FLAB (takes less than 1 min)

In a study published in the journal Drug and Chemical Toxicology, researchers found that long-term consumption of aspartame significantly reduced glutathione

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concentrations in the brain.68 Glutathione is known as the body’s “master antioxidant,” and it plays a key role in the body’s antioxidant and detoxification systems. In this study, the researchers found that aspartame ingestion led to an imbalance in the antioxidant/pro-oxidant status in the brain, which is the definition of oxidative stress. Oxidative stress has long been thought to play a central role in biological aging (i.e., cellular senescence) and the aging of various tissues.69,70

In a recent study published in the journal Redox Biology, researchers connected aspartame to altered neural function and neurodegeneration. In this study, researchers from India found that long-term consumption of aspartame, a sugar substitute consumed by roughly 200 million people worldwide, significantly increased oxidative stress (e.g., reduced glutathione, increased free radicals) in the brains of rats leading to distorted brain function and to the death of brain cells. 71

While not an artificial sweetener, another artificial flavor enhancer to be mindful of is monosodium glutamate (i.e., MSG), which can cause adverse reactions (e.g., headaches) in folks who are MSG-sensitive.72 What’s more, a number of studies have suggested a link between MSG and overweight/obesity.73,74 For example, in one study published in the American Journal of Clinical Nutrition, researchers analyzed data they collected from over 10,000 healthy Chinese adults over the course of 15 years, and they found a positive correlation between MSG consumption and weight gain.75

While the connection between MSG and weight gain is not entirely clear, researchers speculate that there may be a number of potential explanations. On one hand, it’s possible that this artificial flavor enhancer leads to excess energy consumption by increasing palatability and damaging the brain’s ability to regulate appetite.76 Additionally, there’s some research that suggests that MSG may lead to leptin resistance, which is closely connected with weight gain and obesity.77–79

Unfortunately, most manufacturers do not openly disclose that a product contains MSG, and it’s not always as simple as looking for MSG on the label. With that in mind, the following are some common ingredients that may be “hidden” sources of MSG:

• Hydrolyzed vegetable protein (e.g., hydrolyzed soy protein)• Natural flavors (a proprietary blend of ingredients that can include MSG)

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• Seasonings (like natural flavors, a proprietary blend of ingredients that may include MSG)

• Maltodextrin• Yeast extract

5. ARTIFICIAL PRESERVATIVES

Fundamentally, food preservatives are intended to prolong the shelf-life of foods and other consumer goods by preventing the growth of bacteria and spoilage. What’s more, preservatives help maintain the natural characteristics of food, inhibit natural aging, and prevent discoloration, which can occur during food preparation (e.g., enzymatic browning reaction in apples after they are cut).

Natural methods of preservation typically aim to exclude air, moisture, and microorganisms or to provide environments in which organisms that might cause spoilage cannot survive. Natural methods of food preservation include boiling, freezing, pasteurizing, dehydrating, smoking, or pickling. In addition, salt, alcohol, vinegar, and sugar are also natural additives often used as food preservatives.

Artificial methods of preservation are typically achieved by adding synthetic chemicals, which are the most effective at increasing shelf-life, inhibiting the growth of bacteria, and suppressing the reaction when food comes in contact with oxygen (i.e., oxidation) or heat, and they also can prevent the losses of certain vitamins and amino acids as well as enhance food flavor and color.

Sodium benzoate, benzoic acid, sodium sorbate, potassium sorbate, and sodium nitrite are commonly used antimicrobial preservatives, which inhibit the growth of bacteria, molds, insects, and other microorganisms. Despite the potential antimicrobial benefits, there are certain harmful effects of using artificial chemicals as preservatives:80

• Sulfites are common preservatives used in various fruits and winemaking, and they may have side effects in the form of headaches, palpitations, allergies, and

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possibly cancer.• Nitrites are synthetic additives used as curing agents in meat products, and they

are converted into compounds in the digestive system that are suspected of causing stomach cancer.

• Benzoates are commonly used antimicrobial preservatives that have been suspected to cause allergies, asthma, and skin rashes.

• Sorbates are also used as antimicrobial preservatives, and while reactions to sorbates are rare, they have included reports of urticaria (i.e., hives) and contact dermatitis.

Another artificial preservative worth mentioning is parabens, which have been around since the 1920s; they are used in foods, industrial products, cosmetics, and personal care products. Parabens are chosen for their antimicrobial properties; by preventing the growth of bacteria, they can extend the shelf-life of consumer goods.

Because of their low cost, their use is ubiquitous. In a recent study published in the journal Environmental Health Perspectives, researchers from the Centers for Disease Control (CDC) tested urine samples from over 2,500 participants (a wide variety of ages, representative of the United States population) and found parabens in 99% of all samples.81

In a recent article published in the Washington Post, health columnist Jill U. Adams wrote, “Phthalates and parabens can interfere with the body’s hormones, most notably reproductive hormones such as estrogen and testosterone. The possible health risks could include chronic diseases, cancers and a host of developmental disorders and fertility problems…Both phthalates and parabens act on estrogen pathways, which in humans have been associated with such varied effects as decreased sperm count, endometriosis and insulin resistance.”82

Although some argue that their estrogen-mimicking effects are weak, parabens may indirectly affect estrogen levels by another mechanism. Specifically, they have been shown to inhibit the activity of specific compounds in the body (i.e., sulfotransferase) that help metabolize estrogen. By blocking sulfotransferases, estrogen levels can remain higher than normal.83

What’s more, parabens appear to be potent inhibitors of mitochondrial function.84 This

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has tremendous implications on overall health and vitality. The mitochondria are often described as the “powerhouses” of cells, as they are responsible for creating energy from the food we eat and store. In addition to impacting cellular energy production, some researchers have proposed that mitochondrial dysfunction plays a significant role in male infertility.85

How can you limit your exposure to parabens? Parabens are present in a wide variety of cosmetics and personal care products, including lotions and moisturizers, face and skin cleansers, shampoos, conditioners, sunscreens, deodorants and antiperspirants, shaving gels, toothpastes, makeup, and many others. They are also used as preservatives in food and beverages, as well as in some medications. Parabens have also been detected in household dust.

You can locate parabens by reading ingredient labels, and the five most commonly used parabens are methyl-, ethyl-, propyl-, isopropyl-, and butylparaben; a sixth paraben, benzylparaben, is less common.

6. GMOs

Arguably one of the most polarizing and controversial topics in human health and nutrition is that of genetically modified (GM) foods. GMOs, or genetically modified organisms, are plants or animals created through a process called genetic engineering (GE). This experimental technology, a form of food biotechnology, involves the combination of DNA from multiple different species to create unique specimens that would not naturally occur in nature or through typical crossbreeding.

Biotechnology corporations are quick to tout the potential benefits of GMOs, which include crops that claim to be herbicide, insecticide, and drought resistant. In some cases, crops are said to have enhanced nutritional benefits, altered fatty acid profiles, and delayed ripening. Overall, the primary benefits touted are increased crop yield and reduced use of pesticides, two claims that have not been substantiated up to this point.

Despite these claims, there is a growing concern that GMOs may lead to health

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problems, environmental damage, and a violation of the rights of both farmers and consumers. Opponents of GMOs are quick to point out that many developed nations do not consider GMOs to be safe. In fact, more than 60 countries globally place severe restrictions or complete bans on the use and sale of GM crops. This list includes all of the countries in the European Union, Australia, and Japan.86

Various studies conducted in animals have identified the following health risks associated with the consumption of GM foods:

• Accelerated aging• Allergies• Altered genes associated with cholesterol synthesis, insulin regulation, and

protein formation• Changes in liver, kidney, and spleen function• Infertility• Immune system compromise

Perhaps the greatest concern when it comes to GMOs is that 80% of all GMOs grown worldwide are designed to tolerate the toxic herbicide glyphosate, which goes by the trade name “Roundup.” As a result, the use of toxic herbicides has significantly increased since the GMOs were introduced; in fact, since the 1970s, the volume of glyphosate-based herbicides applied has increased approximately 100-fold.87,88 Interestingly, this runs completely counter to one of the potential proposed benefits of GMOs (i.e., they were supposed to result in less herbicide usage).

Recently, the World Health Organization’s International Agency for Research on Cancer (IARC) re-classified glyphosate as “probably carcinogenic to humans,” leading to deepened concerns over the use of and exposure to glyphosate-based herbicides.89 Yes, you read that correctly: Glyphosate is now authoritatively classified as a probable human carcinogen.

Glyphosate-based herbicides are widely used on a range of crops including corn, soybeans, canola, wheat, barley, and edible beans, as well as many other agricultural crops. Application of herbicides to these crops can result in residues of glyphosate in crops at harvest, as well as in processed foods. For example, the UK-Food Standard Agency residue testing conducted in October 2012 found glyphosate residues in 25% of

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the bread samples tested. Testing by the USDA in 2011 revealed residues of glyphosate in over 90% of soybean samples. Other laboratories have reported much higher levels in soybeans in recent years.88 While we’ve already covered soybean oil in great lengths above, it bears repetition that this is the most commonly found vegetable/seed oil in processed foods.

That said, glyphosate residues are not only found in the foods that you consume, but also the air you breathe and the water that you drink, bathe in, etc. In a study published in the journal Environmental Toxicology and Chemistry, researchers from the University of Minnesota found that over two-thirds of air and water samples in Mississippi and Iowa tested in 2007 – 2008 contained glyphosate. 90

According to a peer-reviewed report published in the journal Entropy, these same toxic herbicides could very well be linked to a wide variety of health problems, including Alzheimer’s disease, depression, Parkinson’s disease, autism, and various cancers.91 These researchers report that glyphosate’s “negative impact on the body is insidious and manifests slowly over time as inflammation damages cellular systems throughout the body.” What’s more, studies also show that glyphosate exposure is also associated with oxidative stress.92–94 It’s well-established that two of the most prevailing factors mediating the deleterious effects of aging are excessive oxidative stress and persistent, unhealthy levels of inflammation.

In a very recent paper published in the journal Environmental Health, a group of researchers produced a “Statement of Concern” over the use of glyphosate-based herbicides and risks associated with exposure.88 In addition to the concerns listed above, the group identified the following risks associated with glyphosate exposure:

• Possible adverse effects of glyphosate exposure on the kidneys and liver.• Glyphosate has been shown to be an endocrine disruptor in vitro, altering

hormonal function, gene expression, and even potential impairment of reproductive development.

• Glyphosate may interfere with normal sexual development and reproduction.• Glyphosate is a chelating agent with the potential to bind to and deplete the

body’s stores of important micronutrients such as zinc, copper, and manganese.• Glyphosate acts as an antibiotic and may negatively alter the gut microbiome,

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favoring the proliferation of “bad” (pathogenic) bacteria (i.e., gut dysbiosis).• Exposure to glyphosate may lead to neurotoxicity, disrupting neurotransmitter

function, brain health, and cognitive function.

According to the Non-GMO Project, the following crops are considered or being monitored as “high-risk” GMO crops:

• Alfalfa• Canola (approximately 90% of all US canola crops are GM)• Corn (approximately 88%)• Cotton (approximately 90%)• Flax• Hawaiian papaya • Rice• Soy (approximately 94%)• Sugar beets (approximately 95%)• Wheat• Zucchini and yellow summer squash

The Non-GMO Project also names the following common ingredients derived from high-risk GMO crops: Amino Acids, Aspartame, Ascorbic Acid, Sodium Ascorbate, Vitamin C, Citric Acid, Sodium Citrate, Ethanol, Flavorings (“natural” and “artificial”), High-Fructose Corn Syrup, Hydrolyzed Vegetable Protein, Lactic Acid, Maltodextrins, Molasses, Monosodium Glutamate, Sucrose, Textured Vegetable Protein (TVP), Xanthan Gum, Vitamins, Yeast Products.

With that list, it may be apparent how ubiquitous GMOs may be in the food supply. In fact, it’s estimated that GMOs are present in as much as 80% of conventional processed food. Once again, it may not be surprising that the recommendation here is to avoid processed and packaged foods in favor of minimally-processed, nutrient-dense whole foods, including organic and non-GMO certified options when appropriate.

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7. GLUTEN

There is quite a bit of information circulating on the topic of gluten—it’s a big deal! Believe it or not, just a decade ago, celiac disease, which involves an autoimmune response against gluten, was considered rare outside of Europe. As a matter of fact, healthcare professionals all but wrote it off as a potential issue. Just a decade later, the topic has gone from being nearly completely ignored to gaining worldwide attention.

As a result, there has been a surge in gluten-free diets and in the discussion of gluten. Unlike wheat allergies and celiac disease where wheat- and gluten-containing products need to be avoided, non-celiac gluten sensitivity does not involve allergic or autoimmune responses.

That being said, non-celiac gluten sensitivity is still an issue, and it may involve a variety of gastrointenstinal and extraintestinal (i.e., outside the intestine) symptoms, such as behavioral changes, bone or joint discomfort, muscle cramps, leg numbness, gas, bloating, fatigue, difficulty concentrating, mood swings, eczema, sugar cravings, and you guessed it, difficulty with weight management.

In a study published in the journal BMC Medicine, researchers from the University of Maryland Center for Celiac Research reported the data they collected from nearly 6,000 patients between 2004 and 2010. The criteria for non-celiac gluten sensitivity were fulfilled by 347 of the patients seen (i.e., 6% of the patients). Their symptoms included abdominal pain (68%); eczema and/or rash (40%); headache (35%); ‘foggy mind’ (34%); fatigue (33%); diarrhea (33%); depression (22%); anemia (20%); numbness in the legs, arms or fingers 20%; and joint pain (11%).95

Taken in context, that means that over 18 million individuals in America alone are affected by non-celiac gluten sensitivity. But researchers believe this “epidemic” is even far more widespread, and doctors from the aforementioned University of Maryland Center for Celiac Research conclude, “All individuals, even those with a low degree of

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risk, are susceptible to some form of gluten reaction during their life span.”

Best-selling books have suggested a connection between wheat/gluten and obesity, and researchers from Brazil have provided evidence in animals that supports the connection. Specifically, scientists found that rats fed a gluten-free diet experienced reduced body fat, an improvement in carbohydrate metabolism and insulin sensitivity, and a reduction in the expression of pro-inflammatory markers. The authors concluded that “gluten exclusion should be tested as a new dietary approach to prevent the development of obesity and metabolic disorders.”96

While it seems all the rage to vilify gluten, recent evidence suggests that it may not be the scapegoat that some may lead you to believe. Instead, there may be other components of foods (that also contain gluten) that may be leading to gastrointestinal symptoms, on which folks tend to pin the blame on gluten. Specifically, the low-fermentable, poorly-absorbed, short-chain carbohydrates—more affectionately referred to as FODMAPs (fermentable, oligo-, di-, monosaccharides, and polyols)—also found in many of the gluten-containing grains and foods may actually be to blame for the digestive discomfort that some folks experience when eating these foods.

In a double-blind, cross-over trial published in the journal Gastroenterology, Australian researchers randomly assigned a group of participants—all of whom had self-reported non-celiac gluten sensitivity—to a low-FODMAP diet, and their symptoms improved significantly.97 Interestingly, when the participants were reintroduced to a diet that contained gluten but not the other FODMAP-containing foods (i.e., low FODMAP diet with gluten), only 8% of the folks who were “diagnosed” with non-celiac gluten sensitivity actually experienced any issues. Based on their findings, the researchers concluded, “We found no evidence of specific or dose-dependent effects of gluten in patients with NCGS [non-celiac gluten sensitivity] placed on diets low in FODMAPs.”

By no means is this meant to say that non-celiac gluten sensitivity is not an issue. Rather, in general, non-celiac gluten sensitivity is largely a self-reported issue, and there may be other factors in play besides gluten. In a study published in the journal Nutrition in Clinical Practice, the same group of Australian researchers recruited 147 participants (130 of whom were women) with self-reported non-celiac gluten sensitivity. The participants completed a survey with questions pertaining to their symptoms and their dietary habits.

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Of the respondents, only 27% met the criteria for non-celiac gluten sensitivity.98 In other words, when deferring to self-reporting, the research suggests that 3 out of 4 people don’t have non-celiac gluten sensitivity. What’s more, the researchers also found that symptoms of non-celiac gluten sensitivity are poorly controlled despite gluten avoidance in 1 of 4 of the study participants, providing more evidence that there’s more to the equation than gluten.

Besides FODMAPs, recent studies also show that there may be other components of gluten-containing foods that contribute to symptoms frequently associated with non-celiac gluten sensitivity. For instance, in a study published in The Journal of Experimental Medicine, researchers found that wheat amylase-trypsin inhibitors (ATIs)—a family of five or more proteins found in wheat that are resistant to digestion and are the major allergen responsible for baker’s allergy—may trigger small intestinal inflammation and be, at least in part, to blame for gastrointestinal symptoms frequently associated with non-celiac gluten sensitivity.99

Despite all of that, it’s estimated that 100 million Americans consume gluten-free products each year. While there is indeed a “fad” component to the gluten-free craze—and many health-related claims are unfounded—there is also indisputable and increasing evidence for non-celiac gluten sensitivity.100 However, many questions remain unanswered, and further research needs to explore whether the elimination of gluten alone is sufficient and to better understand the overlap with other components of gluten-containing grains (e.g., FODMAPs, ATIs).101

While the evidence continues to accumulate and the story on gluten proceeds to develop, perhaps something that can be more firmly said is this: While gluten itself may not be the culprit, many of the foods containing gluten may be. In other words, when you consider the laundry list of gluten-containing foods, there’s no wonder that many people tend to look, feel, and perform better when they gravitate toward a gluten-free menu.

It’s becoming increasingly apparent that consumption of refined carbohydrates (e.g., refined flours made from gluten-containing grains and the “foods” that are made with them like breads, breakfast cereals, pastas, bagels, baked goods, crackers, pancakes, waffles, cakes, cookies, breading/coating, croutons, tortillas, etc.) is closely related to obesity and various forms of chronic illness, including cardiovascular disease and

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diabetes. In fact, numerous studies have linked consumption of these highly processed carbohydrates to obesity.102,103

These refined grains and the foods made with them are a far cry from the whole kernel grains from which they’re derived. If gluten-free means cutting back on the consumption of refined carbohydrates, then it’s likely to lead to improvements in health, body composition, and performance.

“There is evidence that when people make [gluten-free] diet changes, they may lose weight. It might not necessarily be because of the gluten, but rather the fact that they have eliminated processed foods from the diet and are eating more lean proteins and fruits and vegetables,” says Lara Field, MS, RD, a pediatric nutrition advisor at the University of Chicago Celiac Disease Center.107

8. ARTIFICIAL COLORS

Would it surprise you that artificial food dyes, which are made from petroleum, are likely carcinogenic? Over the years, many food dyes have been banned because of the adverse health effects that studies have shown, and the European Union requires food manufacturers to place compulsory warnings on foods containing artificial colors. However, in the US, food dye consumption has increased five-fold since 1955, with three dyes—Red 40, Yellow 5, and Yellow 6—accounting for 90% of the dyes used in foods. These same three food dyes also contain benzidene, a known human carcinogen.108 Several studies have shown that Yellow 5 may have genotoxic effects, which means that it has the potential to damage genetic information (i.e., DNA) and lead to cancer.109

What’s more, at least four food dyes—including Blue 1, Red 40, Yellow 5, and Yellow 6—have also been found to lead to hypersensitivity reactions.109 While not true food allergies, these are allergy-like reactions that involve an immune response and can lead to a wide range of symptoms (e.g., auto-immune flare-ups, skin inflammation, respiratory inflammation, headaches/migraines, mood issues, brain fog, etc.).

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The consumption of artificial food dyes has been linked to hyperactivity, neurotoxicity, and neurobehavioral changes, including low frustration tolerance, impulsivity, and inattention.110,111 In Europe, foods containing artificial colors must carry a mandatory warning stating that they “may have effects on activity and attention.”

9. ADDED SUGAR

For starters, it’s important to point out that sugar (i.e., sucrose) is considered “practically nontoxic,” and the lethal dose for a 150-pound person is upwards of 1,050 grams—or about 262 teaspoons of sugar.3 No one is eating or drinking that much sugar in a single day let alone a single serving. However, while acute sugar toxicity may not be a realistic concern, it is well-established that regular consumption of excessive amounts of sugar can lead to a host of health and metabolic problems.

According to the USDA, over 63% of the calories consumed by the average American come from processed foods, including added sugars, refined grains, and added fats and oils.112 Folks in America and other developed nations are consuming upwards of 150 pounds of sugar per year.113 In its recent Scientific Report, the 2015 Dietary Guidelines Advisory Committee (DGAC) identified added sugars as one if its five “cross-cutting topics of public health importance.”114

The Committee examined the evidence surrounding the potential health effects of added sugars, and the DGAC assessed that added sugar negatively impacts the health risks for obesity, diabetes, cardiovascular disease, and dental caries. The DGAC determined, based on the available evidence, there was a strong correlation between added sugars and negative health risks. The DGAC specifies that folks should include more fruits without added sugars, and the Committee even went so far as to recommend that nutrition labels be updated to include added sugars. The FDA has also recently proposed similar changes to the Nutrition Facts label that would require manufacturers to include the amount of added sugars to the product packaging.115

As previously mentioned, it’s becoming increasingly apparent that consumption of refined carbohydrates (e.g., sugar) is closely related to obesity and various forms of

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chronic illness, including cardiovascular disease and diabetes. In fact, numerous studies have linked consumption of these highly processed carbohydrates to obesity.102,103

According to Harvard researcher and professor of Nutrition and Epidemiology Dr. Frank Hu, “Refined carbohydrates are likely to cause even greater metabolic damage than saturated fat,” and “the time has come to shift the focus of the diet-heart paradigm away from restricted fat intake and toward reduced consumption of refined carbohydrates.”104

Along those lines, in a recent epidemiological study, researchers analyzed nearly 90 years’ worth of data, and they found that “increasing intakes of refined carbohydrate concomitant with decreasing intakes of fiber paralleled the upward trend in the prevalence of type 2 diabetes observed in the United States during the 20th century.”105

One of the more fascinating ways that these refined carbohydrates may fuel weight gain is by driving cravings and addictive-like tendencies. In a randomized, crossover study published the American Journal of Clinical Nutrition, researchers compared the effects of liquid meals (i.e., smoothies) containing either slow-digesting (i.e., low glycemic starch) or fast-digesting cravings (i.e., high glycemic sugar) on hunger, cravings, and brain activity. They found that when study participants consumed the smoothie containing fast-digesting carbohydrates, they experienced significantly increased hunger and cravings.106

Not only that, the researchers also took brain scans to see how the different types of carbohydrates affected the brain, and what they found was nothing short of astonishing. After consuming the smoothie with fast-digesting carbohydrates, the participants’ brain regions associated with reward and craving were selectively stimulated, essentially hard-wiring the body to seek more and more. This study provides evidence that refined carbohydrates elicit hunger, food cravings, overeating, and weight gain.

The Dose Makes the Poison

Remember, like Paracelsus wrote, “All substances are poisons; there is none which is not a poison. The right dose differentiates a poison from a remedy.” If you take nothing else away from this report, it’s the following:

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• ANY chemical—natural or synthetic—can be toxic if too much is consumed/absorbed.

• Just because a chemical is natural doesn’t mean it’s harmless; conversely, just because a chemical is synthetic doesn’t mean it’s harmful/toxic at any exposure.

• The dose makes the poison.

The preceding list of chemicals that can be found in the foods we eat, the water we drink, and even the air we breathe. Put simply, it’s impossible to completely avoid all of these all of the time. To that end, if you do occasionally find that you are exposed to small amounts of these chemicals, it’s important to remember that, generally speaking, “the dose makes the poison.” In other words, the goal of this report is to raise your awareness about and minimize your exposure to certain chemicals that may have a detrimental effect on health, particularly when consumed frequently, in excess, and for relatively long periods of time.

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