Focus on foods with five or less ingredients on the label. Produce does not have a label because it is natural with no additives. Packaged foods are all required to have a nutrition label and an ingredient list. If you can read the list and know what each ingredient is than it is probably a safe buy, if you can’t pronounce the words or have no clue what they mean then it is likely a good item to pass on.
Ina world brimming with dietary choices and food products, the ability to read and comprehend food labels is more critical than ever. Consumers are bombarded with terms like “natural,” “organic,” “free-range,” and “non-GMO,” but the true meaning of these labels and their impact on health can often be elusive and misunderstood. How can one correctly read food labels to truly understand what is in their food? As a part of this series, I had the distinct pleasure of interviewing Brandi Muilenburg.
Brandi Is a Registered Respiratory Care Practitioner, Integrative and Functional Nutrition doctoral candidate, Certified Olive Oil Sommelier, and Founder of her two brands, Functionally Autoimmune and Cesira Olio D’Oliva. Brandi Is an author and researcher specializing in autoimmune health, gut health, personalized nutrition, Mediterranean diet, and olive oil.
Thank you so much for joining us! Before we dive in, our readers would love to “get to know you” a bit better. Can you tell us a bit about your ‘backstory’?
Ofcourse, I started out in healthcare as a respiratory care practitioner working in critical care. I spent more than ten years working in trauma centers and intensive care units and teaching patients about COPD and lung disease. During this time, I felt like I was really making a difference in the health and vitality of people. I thought I fully understood what it took to be healthy and what wellness looked like. In the middle of my career, I began having my own health issues, and I found that I was not getting the answers that I needed. I was sick, and the over 40 providers that I saw told me nothing was wrong with me. This was a turning point for me. I began to fully understand the difference between acute critical care and preventative long-term wellness. I began studying integrative and functional medicine and nutrition and diagnosed myself with Hashimoto’s; then I began a healing routine. I became a certified nutritional health coach through all of this and finally found a provider that confirmed my own diagnosis. I was able to not only reverse my Hashimoto’s, but I have been healthy for many years since that journey. This was a driving force for me to take the next several paths in my life and career.
Can you share with us the most interesting story from your career? Can you tell us what lessons or ‘takeaways’ you learned from that?
I have met so many amazing people in my career. Some were patients with amazing stories, and others were professionals with varied backgrounds and ideals from my own. I think the people we met along the way all have something unique to teach us and I have taken something from each of these interactions. The biggest lesson I think I have learned is that everyone wants health and longevity, but many do not know how to obtain it. We are stuck in a system of bad ultra ultra-processed foods, and it makes people addicted and confused. Many people I have worked with feel like their bodies are turning against them, but this is never the case. I hope to teach people that health and vitality is possible for everyone once you have the tools.
You are a successful leader. Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?
I think the three traits I can think of that have been the most instrumental in my life are determination, curiosity, and compassion.
Determination has played a major role in everything I have done. Without it things become to easy to accept or walk away from. An example of this was me seeing forty specialists awaiting an answer to my own illness to be turned away as being healthy from each one. I did not give up and I listened to my own body. I found the answers I needed and tools myself through determination to be healthy for me and my family.
Curiosity if likely what has kept me learning and growing throughout my life. I am now in my 40s and If you had asked me ten years ago if I would ever consider getting a PhD, I would have probably laughed. I continue to want to learn and explore while gaining new perspectives and knowledge along the way. Obtaining a PhD in nutrition is something that I am so happy to achieve because it has not only taught me a lot about nutrition and disease prevention, but it has taught me a lot about myself. I will always continue to be curious and learn because the world is constantly changing around us.
Compassion is a trait that is important regardless of what industry or career path you are a part of. We all live in this world on this small planet together and compassion is the thing that keeps us caring for one another, nature, and health. For me compassion comes from a place of understanding and growth. Our stories are often similar in some ways but vary different in others. These are the three things that I consider power tools for myself.
Are you working on any exciting new projects now? How do you think that might help people?
I do have a few exciting projects in the works. I am working as a scientific writer for a couple of organizations. I love writing and this allows me another avenue to teach people about tools to health. I think these types of papers provide a cheat sheet for people with various conditions including nutritional considerations, supplements, sleep, and lifestyle tips. I am also writing two books related to olive oil. I love the olive oil industry for several reasons, one if which is the real small farmers that put their blood, sweat, and tears into caring for these ancient trees. Olive oil is one of the most ancient and nutrient dense foods in the world and can make a huge difference in health. It is also one of the most infiltrated with scams and counterfeit products which I hope to teach people to avoid. The books provide resources, and knowledge about olive oil in a personal way that can help guide readers to the things that are good for them while avoiding the things that are not. I am also writing my first ever fiction book, titled” In the End”, this project is outside my comfort zone as nutrition, self-help, and non-fiction writing is my expertise. I took this project on as a fun story I came up with and decided to write the novel for fun. It goes back to my staying curious. I am not sure this one will help people other than be entertaining.
Ok, thank you for all that. Now let’s shift to the main focus of our interview. Can you tell us a bit about how you became an expert or authority on how to read food labels?
Practice and more practice. Reading labels is not convenient or fun. If it was more people would do it. The truth is I began learning about all the chemicals, pesticides, preservatives, and additives that were placed in foods during my nutrition certification and built on this knowledge in my doctoral program. America has one of the most amounts of chemicals and ingredients in our foods than any other country in the world. Many of these are deemed safe in small quantities and research has been done to prove this. However, people are not eating small quantities of these substances, we are eating pounds of them because they are in every processed food on the market. I really began looking at labels and reading each ingredient. Some products have over one hundred ingredients for a food that should only have three to four. I then took the time to research each of these words that I had never heard of to learn what exactly it was and why it was placed in food. I was disgusted to find things like nail polish remover, crude oil, and other toxin ingredients in food. These are often used as shelf stabilizers, for texture or color, or to cheaply produce more quantity. So many products on the grocery shelves include these items. There are some better options, but you would not know without reading the labels.
Having gained extensive knowledge about food labels, have you made any significant changes in your own dietary habits or shopping choices? Can you share how this knowledge has personally impacted your life and choices?”
Absolutely, I do not eat processed foods if possible. When I do need something from a box, like chicken broth for example. I read the label to check that it has no ingredients I am not willing to eat. Over time I have learned the brands I am willing to eat and the ones I am not, but I still read the labels because brands can and do make changes without notifying the public. It is important to remember that grocery stores are a business. They are not concerned with health; they are concerned with selling products consumers will buy because that is how they make money. Many so-called health food stores also fall into this category and unfortunately people get caught up in this and eat things they think are healthy but are not. I stick to produce (local when possible), meats, dairy, and seafood. I try to avoid processed foods and if I do need something in a package, I take the time to read the labels and only purchase if I find one, I am willing to eat and feed my kids. I make my own bread, pasta, and other products because homemade doesn’t take much time and it has three ingredients that I am able to choose myself. I pick brands I know I can trust, and I stick to them. The marketing tricks on foods are a huge pet peeve of mine and I never read them or pay attention; it is only the ingredient label that matters to me.
Based on your research or experience, can you please share your “5 Things You Need To Know to Truly Understand What is in Your Food?
1 . You must read ingredient labels. The ingredients are listed from the most to the least amount in the product. If sugar is listed first, that means the main ingredient in the product is sugar. It is also important to note that to date there are over fifty names for sugar allowed on ingredients lists.
2 . The type of packaging used matters more than most people think. It is not just good to consider packaging for its environmental impact but how it interacts with the food it contains. Olive oil for instance should never be placed in plastic containers. All plastic is made from chemicals including crude oil. These chemicals react to the olive oil contaminating the oil. It degrades the oil and allows it to become rancid quickly. Many brands use plastic to save money or to sell you a gimmick like squeeze bottles. Always purchase your oil in a dark glass bottle or tin. It is important to also note that just because it is in the right type of container does not mean it is quality.
3 . Focus on foods with five or less ingredients on the label. Produce does not have a label because it is natural with no additives. Packaged foods are all required to have a nutrition label and an ingredient list. If you can read the list and know what each ingredient is than it is probably a safe buy, if you can’t pronounce the words or have no clue what they mean then it is likely a good item to pass on.
4 . Eating at home is always preferred but eating out is sometimes necessary and can be a fun treat. Even the most upscale restaurants may not use the best ingredients due to cost savings. It is very common for restaurants, especially fast food, to use very low-quality oils such as canola oils in all of their preparation. You are more likely to experience high fructose corn syrup and high levels of sugars when eating out due to flavor profiles. There are establishments that focus on high quality foods on their menus so don’t be afraid to ask question about what you are ordering or even ask the server to check the food label or ask the chef. Remember this is your health so do your research and ask the questions.
5 . Marketing is used to entice you to buy the product. Some brands are up front and share transparent details about production, ingredients, and labeling. Others use marketing to trick you into thinking you’re getting something you are not. I use the example of olive oil. I have seen many bottles in popular stores that play with wording to make you think it is extra virgin olive oil. If you look closely, it is actually virgin olive oil which is much less nutrient dense and does not have the same cooking smoke point as EVOO. Words like cage-free, organic, natural, fresh, or free range have very little regulation around them and are often used in ways that can be deceiving. Some brands will even use farm style graphics and green wording to help you feel like you’re purchasing something healthy. Do not be tricked by the shiny packaging instead focus on what is inside the package. To take it another step further, do a quick search on your favorite brands, look closely on their websites, and see what others are saying about them.
What is the most misleading aspect of food labels that consumers should be aware of, and how can they educate themselves against it?
The most misleading aspect is for sure the marketing techniques. I often pick an aisle at a store and just look for all the marketing tricks in just the single section. A large portion of products have some type of misleading element on their packaging. This can be wording that tricks the consumer into thinking they are getting something they are not. It can be packaging that insinuates that they are a sustainable company and good for the planet. It can even be a company claiming to be healthy then the ingredients label has multiple chemicals and additives on it. Marketing is to sell. Not all companies’ employee this tactic but many do. Always read the ingredients and any fine print you see on the label. Some things are protected by law and must be on the label, but this does not mean it will be front and center. Read the fine print and learn what it means. Also remember, if it is in a gimmicky container, its probably not worth it.
Could you explain the significance of the order in which ingredients are listed on labels and what that means for the consumer?
Yes, as I mentioned the ingredients lists is constructed from most to least. This means the first ingredient is the main ingredient, the second is slightly less and so on. The exact amounts of each of these is not listed but you have an idea by understanding this structure. If sugar is number one than sugar is the largest ingredient in the product. Also remember there are many names sugar goes by and often to hide the sugar content more than one of these names is used in one product. Some products such as breakfast cereals may have more than five different sugars but each one in varying quantities and names. Since most consumers do not know this, they purchase without realizing the amount of sugar in the product. It is also important to remember that nutrition labels can also be misleading. Always check the serving size. This list does not provide the amount per package, it is always per serving size and sometimes this size is very small in comparison to the sugar it contains.
How has the food labeling industry evolved in recent years to be more transparent with consumers, and where does it still fall short?
The labeling industry has evolved over the years with the requirement that all products have a nutrition label and an ingredient list. Some new regulations have come out requiring a bit more transparency, however, there is much more room for improvement. The important information is often very small and hidden. The ingredients do not require an explanation or a definition to explain what you’re consuming. The serving sizes are also kept very small on some items to avoid the nutrition label looking bad. These things are still up to the consumer to learn and watch for. The labeling industry has a long way to go to provide complete transparency to the consumer on what is in the product.
In what ways do you believe understanding food labels can significantly impact an individual’s health and wellness journey?
I think understanding food labels provides a very significant impact on health and wellness. I meet people almost every day that are frustrated because they are sick, can’t lose weight, or have conditions no one can explain. Many times, they believe they are eating healthy and making all the right choices and they are being sabotaged by food choices. Some of the chemical preservatives and additives in foods are wrecking our gut health, and our immune systems. We are consuming them in such high quantities that they are affecting our wellness. People unknowingly continue to eat them because they want to be healthy. On client of mine, was eating 167 grams of sugar per day hidden in “health” foods. She thought she was making healthy good choices. This sugar was wrecking her health and once it was revealed and removed the changes were dramatic and wonderful. It is not just the sugar that is hiding, its so many terrible ingredients that are altering our health. Small changes and understanding can create huge positive impacts on people with just the right tools.
Food education often begins in childhood. What advice would you give to parents about teaching their children to read and understand food labels? Are there any strategies or tools you recommend for making this an engaging learning experience for kids?
Yes, childhood nutrition is super important for growth and development. This is often a topic that is not discussed with kids in an educational way. Children are often told, eat your veggies they are good for you, but they do not know why. Getting kids involved in reading labels and understanding food early on can make a great impact on their personal food choices for the remainder of their lives. Children loves games and challenges, take them shopping and make reading labels or counting ingredients a game. Deprivation is never the key to teaching children. If they are told they cannot have something without solid explanation they will only want it more. Teach them about food and how it helps their bodies. It always starts with a conversation.
For many, managing food allergies or sensitivities is a daily challenge. How can individuals effectively use food labels to navigate these issues? Can you provide any tips or best practices for those who need to be particularly vigilant about what they consume?
Yes, as someone that follows a gluten free lifestyle, I know this can be tricky and scary especially if you are feeding kids with allergies. The food industry has gotten better about putting allergens on food. It is always important to check the labels for these types of notifications. You also must consider cross contamination and how the food is prepared and packaged. Some brands use a multi-use manufacturing plant which can allow the opportunity to contaminate with the allergen you are trying to avoid. Find brands you know and trust and of course home cooked meals are always the safest way to go.
Looking ahead, what trends or innovations do you foresee in the realm of food labeling? How do you think these advancements will shape the way consumers interact with food labels and make informed choices in the future?
Looking into the future, I really hope to see more transparency in our food labeling system. Beyond labeling, I hope that the United States works to remove many of the dangerous and toxic ingredients that other countries have banned and avoid. These small steps will help make great strides in the health and wellbeing of our population. We need to make it easier to make healthy choices and hold brands and grocery markets accountable for what they produce and sell.
What is the best way for our readers to continue to follow your work online?
You can follow me on social media or via email.
Instagram @brandimuilenburg or @ cesira_olio_doliva
Facebook @ Detox30 Group
Email @ cesiraolio@gmail.com
Web @ www.guthealthacademy.teachable.com
Web @ www.cesiraoliodoliva.com
This was very inspiring. Thank you so much for the time you spent on this. We wish you only continued success.
About the Interviewer: Wanda Malhotra is a wellness entrepreneur, lifestyle journalist, and the CEO of Crunchy Mama Box, a mission-driven platform promoting conscious living. CMB empowers individuals with educational resources and vetted products to help them make informed choices. Passionate about social causes like environmental preservation and animal welfare, Wanda writes about clean beauty, wellness, nutrition, social impact and sustainability, simplifying wellness with curated resources. Join Wanda and the Crunchy Mama Box community in embracing a healthier, more sustainable lifestyle at CrunchyMamaBox.com .
