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Absolute Food Items To Avoid In Your Diet 

There are zillions of blogs and information sites that discuss the “why” to avoid these things, so I will only focus on the implementation of the “plan.”


If this is your beginning journey to a healthier you, it could seem overwhelming. Trust me when I tell you it is really the easiest and most rewarding journey you will ever do! Start small, pick 1 thing from each area and implement it. When you have that down, pick another and so on. The more you do, the better, but if you hit overwhelm and do nothing that’s the worst action.

Mindset is CRITICAL whether you think you can do this or think you can’t, you will be right! You can’t solve problems with the same mindset that created the problem, so if you want a different outcome, be willing to think differently and act differently to achieve different results.

1.  Unless certified organic, all of these ingredients are likely GMO (Genetically Modified).    





High-fructose corn syrup

Soybean oil

Canola oil

Soy lecithin

Soy protein

Textured vegetable protein

Mixed tocopherols (vitamin E)

Food starch

2. Check the 5 digit PLU Codes On Fruit & Vegetables 

Diet-and-Nutrition-Scottsdale-PLU-Codes-Demystified-If PLU code on fruits or vegetables starts with an “8,” avoid such produce!

PLU code beginning with “9” indicates it is organic

Produce items containing a four-digit PLU are considered “conventional,” which means they are not technically GMO, but may still contain pesticides and other toxic residues.

3. Sinister Sugars

Unless added sugar is specifically identified as “cane,” it likely comes from GM sugar beets. At least 90 percent of the sugar beet crop grown in the U.S. is of GM origin, which means if any food product contains “sugar” or some other sugar derivative like glucose or sucrose, it is more than likely a GMO. Always look for “cane sugar,” or preferably “evaporated cane juice,” to avoid GM sugar. Raw agave nectar, pure stevia extract, and Xylitol are also safe, non-GMO sugar and sugar substitutes.  XYLITOL IS TOXIC TO ANIMALS, EVEN IN SMALL DOSES!!!!


4. Artificial Sweetener with Aspartame

If it contains artificial sweetener, it likely contains GMOs. Aspartame, which goes by the trade names Equal, NutraSweet and AminoSweet, is produced using GM bacterial strains of E. coli, which means it is a GMO.

5. Many common food texturizing agents, flavor enhancers, thickeners, sweeteners, and fortifiers are derived from GMOs.  Examples include:

xanthan gum

citric acid


lactic acid


caramel color

baking powder

malt syrup

modified food starch

mono and diglycerides


stearic acid


The Institute for Responsible Technology (IRT) has created a helpful list of “invisible GM ingredients” that you can refer to while shopping.

6. Non Organic Dairy Products   images

Avoid any diary that does not have a “No rBGH” or “No rBST label (recombinant bovine growth hormone, rBGH is created using GMO E. coli just like aspartame), and is used in conventional cattle unless otherwise labeled.

download the FREE 2012 Shopper’s Guide to Pesticides

The Dirty Dozen (Only buy these if they are organic):

1. Apples

2. Celery

3. Sweet bell peppers

4. Peaches

5. Strawberries

6. Nectarines – imported

7. Grapes

8. Spinach

9. Lettuce

10. Cucumbers

11. Blueberries – domestic

12. Potatoes

Plus: Green beans, Kale/Greens – May contain residues of special concern

The Clean 15 (Lowest in pesticides) LESS HARMFUL IF NOT ORGANIC:

 1. Onions

2. Sweet Corn

3. Pineapples

4. Avocado

5. Cabbage

6. Sweet Peas

7. Asparagus

8. Mangoes

9. Eggplant

10. Kiwi

11. Cantaloupe – domestic

12. Sweet Potatoes

13. Grapefruit

14. Watermelon


One solution to be able to eat more organically is to grow your own vegetables. Growing hydroponically is inexpensive, fun, rewarding and assures you of nutrient dense food.

For information on how to set up a personal customized automated hydroponic system at your home, email me at pvmc4u@pascovet.com

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