When you walk into the grocery store and stare at the dairy case are you confused by all the labels?  Do you buy whole milk, 2%, or skim?  Do you buy organic, rBGH-free, or conventional?  What about local, grass-fed, or raw?  Now milk has additives too – like DHA and Omega 3.

:: I Buy rBGH-Free Milk

Despite opposition from scientists, farmers and consumers, the US currently allows dairy cows to be injected with recombinant bovine growth hormone (rBGH), also known as recombinant bovine somatotropin (rBST). Developed and manufactured by the Monsanto Corporation, this genetically engineered hormone forces cows to artificially increase milk production by 10 to 15 percent.

Milk from cows that have received this growth hormone contains higher levels of IGF-1, a naturally occuring growth hormone that is identical in cows and humans. When you drink milk from these cows you get a dose of IGF-1, one of the most powerful of many insulin-like hormones that prompt cells to grow.  IGF-1 is linked to cancers of the reproductive system, including breast cancer.

The European union, Canada, Japan and Australia have all banned the use of rBGH in their countries.  And, many dairies here in the US have voluntarily discontinued the use of rBGH and although labeling is not required, those who are not using the hormone are making it known.  Walmart’s Great Value milk is rGBH free as well as many other store brands including Kroger and Safeway to name a few.

If you can’t afford to do anything else, start here first.  Many store brands are labeling their milk rBGH free so this is within everyone’s budget.

:: I Buy Whole Milk

Why whole milk?  Isn’t it fattening and full of saturated fat?  Butterfat helps your body digest protein and your bones require saturated fat to lay down calcium.  The cream that whole milk contains holds the fat-soluble vitamins A & D that are vital to your body and are required to absorb calcium.  But, if you read a label at the grocery store you’ll notice even skim milk contains the same amount of vitamins A & D according to the nutrition label.  So why does it matter? By law skim milk and 2% milk must be fortified with SYNTHETIC vitamin A & D3.  There is some evidence that both of these synthetic vitamins are toxic in excess.  And, after reading Nina Planck’s book, Real Food, I’m convinced that saturated fats aren’t as bad for us as we once thought.  There is a lot of evidence that says otherwise and I’m tired of big food businesses determining what I eat and how much of it is “right” for me with their wallets and agendas being the drive behind the figures and the research.

:: I buy Local, Organic and/or Grass fed

I wish I could say that the two were synonymous, but alas, they are not.  Industrial cows (the ones that produce most of the milk in our grocery stores – traditional or conventional milk) are fed corn, grain, and soybean ration along with injections of hormones (for those who are getting rBGH) and all this while living indoors.

Grass-fed cows are fed, well, grass and hay.  The cows live outdoors – where the grass is – and because of this the milk is much tastier AND healthier. Compared to industrial milk, milk from grass fed cows contains more omega-3 fats, more vitamin A, and more beta-carotene and other antioxidants. It also contains up to 500 percent more CLA – a unique and beneficial fat that, according to some studies, prevents heart disease, fights cancer, aids weight loss, and builds lean muscle.

So, grass fed is what you should look for first.  But, if you can’t find it, organic is second best – and much better than traditional/conventional milk.  Sadly, a lot of organic dairies are not much different than their conventional industrial counterparts.  If a cow’s milk is organic, it just means the cows are eating an organic diet – which could be grain, not grass. They do not however receive any hormones or antibiotics.  And, they are required to have “access” to pasture -although many don’t spend very much time outdoors.

I recommend Organic Valley and Natural by Nature milk for Organic brands, they are two of the only Organic brands whose farmers raise their cows on pasture.  However, if you can find a local brand that states the cows are grass-fed that would be fine too.  Most farmers who raise their cows on grass are using traditional wisdom in raising their cows (ie: no hormones or pesticides).

:: I Dream of Raw Milk, Unpasteurized

100% grass fed, raw milk and raw milk cheeses are your best choice but they may not be available in your area – as they are not in mine.  Raw milk is milk that hasn’t been pasteurized or homogenized.  Eeek!  You may be saying – isn’t pasteurization what keeps us from falling ill?  Standard pasteurization is heating the milk to 161 degrees for 15 seconds and is what destroys pathogens like salmonella, E.coli, and campylobacter.  It is also what destroys vitamins, useful enzymes, beneficial bacteria, texture, and flavor.

Pasteurization is absolutely necessary due to the way conventional milk is handled and delivered in the United States.  Typically what happens at a industrial dairy is a farmer pours fresh milk into a refrigerated tank after milking.  Every few days a tanker truck goes from dairy to dairy collecting raw milk. Thus, the milk of thousands of cows is blended before being shipped for bottling and pasteurization. Pasteurization in this instance will prevent contamination from one sick cow, one unhygenic dairy worker, one dirty nozzle that would otherwise taint the milk from dozens of other dairies. It also is practical for industrial milk since it permits more handling, long distance shipping, and longer storage.

However, pasteurization isn’t a cure all.  It allows dairy workers to be lax with their cow health and milk handling.  And, it doesn’t protect you against food poisoning. Some pathogens such as Listeria can survive gentle pasteurization.

Raw milk is delicate. It contains heat sensitive folic acid and vitamins A, B6, and C. It contains important heat sensitive enzymes: lactase to digest lactose; lipase to digest milk fats; and phosphatase to absorb calcium.   Raw milk has beneficial bacteria, including lactic acids, which live in the intestines, aid digestiion, boost immunity, and eliminate dangerous bacteria.  Raw cream from raw milk contains a cortisonelike agent which combats arthritis, arteriosclerosis, and cataracts.  And, raw butter made from raw milk contains myristoleic acid, which fights pancreatic cancer and arthritis.

However, the FDA will not allow raw milk to be sold across state lines.  And, most states have outlawed the sell of it all together.  If you live in a state that allows it count your blessings.  And, if you have a supplier that will sell it to you, keep your secret! LOL.  Until we finally bite the bullet and get our own family cow, I’m afraid there will be no raw milk for us.

What about you?  What milk are you buying for your family?

I am thrilled with the book I am reading by Nina Planck, Real Food: What to Eat and Why. A lot of the information I have learned here is from that book.  I highly recommend that you read it – especially if you are still questioning how whole milk could be good for you! =)

Surely by now you have heard the letters G-M-O strung together in some way or another, in the media {print, television newscast, or online}.  It is a hot topic in the food industry and everyone is talking about it.  But what does it mean?  And, even better, what should it mean to you?  I didn’t think too much about it until I really started reading and now I want to share what I now know to help you better understand GMO’s. Chances are you’ve already eaten some of these franken-foods that some experts say could have harmful consequences, especially for children.  That is why I am writing this post, to help you to become educated and to vote with your dollars and make good choices for your families.

So what is a GMO?

GMO stands for Genetically Modified Organism {sometimes called a GE food – genetically engineered}.  A GMO is a a food that has been altered in a way that does not occur in nature. Some foods are altered by a natural process, for example if you plant the seeds of the juiciest watermelons that you had last summer and you continue to do so each year, eventually you will be yeilding better and better fruit – a juicier breed.  This happens over time.  The science that creates GMO’s is a lot faster.

In a lab a scientist injects desirable genes into a plant’s cells, altering the DNA of the plant.  The result is a new version of the plant.

Why do they do this?

Advocates for GMO’s claim that these franken-foods can produce bigger yields and plants that are not as susceptible to pests. They also claim since these crops will produce more this is the way to end world hunger.

However, scientist have yet to produce a crop that has these mega yields but what they have produced are crops that capable of producing there own insecticides and crops that are capable of tolerating Round-up.  The idea was to try to simplify the management of weeds and insects, but what they have actually created are bigger problems: weeds that are resistant to Round-up.

Two-thirds of today’s GE crops are those that were created to tolerate Monsanto’s herbicide Round-up. The thought was that since the plants had round up in there genes there would be no need for farmers to use less potent herbicides on the plants.  It didn’t take long for a new generation of weeds to crop up that are also resistant to Round-up.  So, now farmers must douse the already laced with herbicide plants with more of the chemicals.  So what does the biotech industry decide to do?  Modify these crops to be able to tolerate multiple herbicides, of course, so even more herbicides can be applied to kill the weeds!

So, in short, GMOs were created initially to decrease the use of pesticides and herbicides but in fact they have INCREASED the use of these chemicals on your food.

Obviously, you can see why these would be harmful to you – heavy doses of chemicals applied to your fruits and vegetables doesn’t sound like a safe practice to me.  Many animal studies have been performed and have raised concern about these foods.

In a 2008 Italian study mice were fed genetically modified corn for a period of 30 to 90days and the result was that he mice developed intestinal inflammation.  A 2004 French study performed on rats showed changes in their blood cells, livers, and kidneys, which researches believe could indicate the onset of disease.

Right now there is no rule from the FDA that requires foods to be labeled to show whether or not they are using GMOs and the US Department of Agriculture continues to approve the planting of these crops.

The American Academy of Pediatrics does not have a stance on whether or not parents should feed their children products with GMOs but the trouble is there isn’t enough research.  There isn’t enough research to show these are safe for us or our children.  We don’t know what these crops could trigger in our own bodies yet. I don’t know about you but I am not willing to let my family members be the test subjects.

And, I’m not the only one who feels this way, 30 countries, including Australia, Japan, and England, have taken measures to restrict the sales of GE foods.  Europe requires a strict labeling system.  So why not the U.S.?

The answer is simple, big business.  Corn and soy are two of the biggest GE crops and two of the crops that American industrial farmers grow the most of in this country. And, the country’s biggest food and agriculture companies would lose money if new evidence emerged that these crops do in fact cause risk to humans.

So, until America wakes up and demands labeling of these products what can you do to make the wisest food choices for your family?

• Know the big GE crops: soybeans, canola seeds, corn, & cotton. Also, sugar beets and alfalfa were recently approved.  (Alfalfa is a crop people usually eat but it is fed to the livestock – which we in turn eat)
• Buy whole foods – 80% of packaged/processed food items have one or more of the big GE crops
• Buy grass-fed beef and dairy products – livestock in C.A.F.O.s (Concentrated Animal Feeding Operations – aka Industrial Farms) are fed soy, corn, and alfalfa and then sold as conventional meat
• See which brands are saying no to GMOs (visit nongmoproject.org)
• Buy organic.  It isn’t a totally fail-proof method since GE crops can be grown in close proximity to organic farms and aren’t safe from cross-pollination, but, in general, the risk is significantly lower than that of conventional products.
• Add yellow squash, zucchini, sweet corn, and Hawaiian papaya to your organic list (I buy items from the dirty dozen list organic plus these) since small amounts of these crops are genetically modified as well).
• Buy from your local guy – and ask questions.  Farmers markets are in full bloom right now and I love them!  But, to determine if you are buying a non-GMO product, ask the farmer is he can guarantee that his crop aren’t GE and ask if he is located near any large scale GE farms (they could be causing cross-pollination).

What do you think?  Are you concerned about the risks of GMOs for your family?

I found an article in KIWI magazine that proved to be helpful in spelling all this out for me.  This is the information that I gleaned from it but I highly recommend that you read the whole article HERE entitled The New Food Fight, by Marygrace Taylor.

There is a lot of talk about buying organic and buying local produce.  So which is better?  Which one should you be looking for/buying?  The short answer: both.  Read on for the longer answer, and to find out how to make it work in your household and in your area.

:: Why buy local?

What is local?  Well, there isn’t a legal definition, like there is for “organic” so local can mean a lot of things.  But, generally you can think about it this way: your community, your region, your state.  Obviously the most local is your community, but you might have to go a little further out to find the products that you need.  There are countless reasons why buying local food is both rewarding and delicious, including enjoying the taste of fresh food, improved health and nutrition, environmental stewardship, support for family farms and rural communities, and ensuring animal welfare.  There is also significant peace of mind in knowing where our food comes from.  Purchasing locally often gives you the opportunity to talk to the grower, so you can ask important questions to learn more about the food you are consuming.

Another significant reason to buy local is to keep food miles to a minimum. “Food miles” refer to the distance a food item travels from the farm to your home.  Not only does this save fuel and cut down on pollution, it also means you’ll be purchasing a fresher product.  And, because it doesn’t have as far to travel, the produce is picked when it is ripe, so you’ll be purchasing a product that is richer in nutrients.

Buying local is a sustainable practice… but local produce isn’t always produced sustainably

Huh? Confused?  Well, sustainable agriculture involves food production methods that are healthy, do not harm the environment, respect workers, are humane to animals, provide fair wages to farmers, and support farming communities. Sustainability includes buying food as locally as possible. Buying local food does not guarantee that it is sustainably produced. Pesticides, chemical fertilizers, factory farming, hormone use, and non-therapeutic use of antibiotics can all be involved in local food production, so it’s important to make sure that the local food you buy is from farmers or gardeners using sustainable methods.  That is why buying local is important… because you CAN find out if the farmer is using sustainable practices – just ask!  It’s important to be able to “shake the hand that feeds you.”

:: Why buy organic?

Organic is a legal term that means the item is not genetically modified and has been produced without the use of chemical fertilizers, pesticides, insecticides, herbicides, or fungicides. Pesticides are toxic by design and many pose health dangers to people.  Obviously, avoiding ingestion of pesticides and other chemicals is always a good idea, but there are certain types of produce that receive a heavier dose of pesticides and/or several different types of pesticides and these are the items on the Environmental Working Groups “Dirty Dozen List.”   You can lower your pesticide consumption by nearly four-fifths by avoiding the “Dirty Dozen” and instead eating the least contaminated produce, or the “Clean Fifteen” according to EWG calculations.  Another option, of course is to purchase at least the items on the “Dirty Dozen” list organically.

What is the “Dirty Dozen?”

(In order from dirtiest): Celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, cherries, kale/collard greens, potatoes, and grapes.

:: So when do I buy local and when do I buy organic?

Here’s what I suggest:  For the items on the “Dirty Dozen” list, specifically, I look for items that are both organic AND local.  If I can’t have both, I purchase those items organically – at the very least.  One way to ensure you are receiving a quality product is to purchase locally – so obviously in the south you aren’t going to find local blueberries in December.  So, the only way you’ll be finding both local AND organic is if you learn to eat seasonally – which has great benefits as well!  The items on the “Dirty Dozen” list that we purchase often are potatoes, grapes, spinach, and apples.  The other items on the “Dirty Dozen” list I either never buy or I only buy when they are in season.

For items that are not on the “Dirty Dozen” list, organic isn’t as important, so if given a choice – local OR organic, I choose local.  This isn’t just for items on the “Clean Fifteen” list – this is for everything else that isn’t on the “dirty dozen” list.

:: Where can I find the produce that I need?

The best places to find local produce is your own backyard!  Grow your own!  But obviously, everyone can’t do that, and most of us are purchasing the produce that we need… not growing it all ourselves.  So, a great start is a local farmer’s market, or get involved with a local CSA (community supported agriculture).

Here in Georgia I hit the local farmer’s markets and road side stands and am able to talk to the growers and find a lot of what I need.  I find the other organic produce I need at my local whole foods store, Earth Fare.  And, for other produce that I need (items that aren’t on the dirty dozen list or are on the clean fifteen list) I can get those just about anywhere at any local grocery store, conventionally grown.  But that is a lot of stops, you say. Well, yes and no.  I don’t go to all of these places all of the time!  If I happen to drive by a farm stand, I stop and see what the offerings are that day.  And, I shop at Earth Fare every other week.  On the in between weeks I visit my local Walmart or other grocery store to purchase the items I need. So, I’m only visiting a grocery store once a week at most and I am able to feed my family lots of fresh and healthy produce.

I’m always on the lookout for where I can purchase the the fresh items I need at the lowest prices and I’m happy to report that because many of us are trying to educate ourselves on what is best for our bodies and we’re putting our money where our mouth’s are – we are beginning to see a trend with big business.

Big businesses are seeing availability of sustainable, local, and organic produce as something that is becoming more and more important to the general public.   That means we’re going to see more of these items available where we haven’t seen them before. Take Walmart for example, they recently held their Global Sustainable Milestone Meeting, where they announced their goals and new initiatives to support sustainable agriculture around the world.  The world’s largest retailer is finally joining the local and sustainable movement!  Walmart announced that they intend to put more locally grown produce into their stores and that they intend to invest in training and infrastructure for small and medium-size farmers.  (You can read more about their initiatives here). There is a really great (short) YouTube video about some of the changes Walmart is trying to make to their produce department here.

I’m very excited about these new initiatives, and although Walmart has a long way to go (especially in my area) it sounds very promising that Walmart is moving towards making smarter and more sustainable choices.  They are taking on a huge responsibility to provide America with more local and sustainable foods at an affordable price – as always.  And, although I’m going to go where I can purchase the things I need – organic and local – regardless of the price, I’m excited about the possibility of finding more of what I need under one roof where the prices are always low.

For more information on local or organic I recommend these two sites:

• Environmental Working Group’s Guide to Pesticides
• Sustainable Table

I am a participant in the Walmart Moms program.  Walmart has provided me with compensation to blog about sustainability and the Global Sustainable Milestone Meeting at Walmart and what Walmart is working towards at the local level.  Participation in this program is voluntary. All opinions are my own.