Demystifying Food Labels

What they do say What they dont say and What to believe
Susan Pierce-Richards, MSN, ARNP, FNP-BC, ANP-BC Erin Luyendyk, RHN January 2014

Contents
Demystifying Food Labels ............................................................................................................................. 1 What goes into food choices?....................................................................................................................... 2 Simple approach to healthy diet: Eat Real Food ...................................................................................... 2 Whole food what does it looks like? .......................................................................................................... 2 Fruits and Vegetables................................................................................................................................ 2 What produce should you consider buying organic? ........................................................................... 3 Eggs, Dairy and Meats ............................................................................................................................... 4 Everything else ........................................................................................................................................... 4 Front of Package ....................................................................................................................................... 4 Back of the package it is the only way to know what is in your food. ................................................... 5 Nutrition Facts label.............................................................................................................................. 5 Ingredients list: It is not as simple as it seems ..................................................................................... 6 Food ingredient list examples: .................................................................................................................... 10 RESOURCES: ................................................................................................................................................ 15 About the contributors: .............................................................................................................................. 16

What goes into food choices?

What goes into ones food choices is highly variable and depends on ones individual health needs and concerns, health conditions, food sensitivities, desire to avoid food additives, environmental concerns, and personal preference. These preferences can include, but are not limited to: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. Sugar content Fat content Whole grain content Avoidance of gluten Avoidance of lactose Food allergies Vegetarian (no meat products including red meat, poultry, fish, seafood, gelatin etc.) Vegan (no animal products including eggs, dairy, honey, etc.) Avoidance of pesticides (organically raised or locally raised without pesticides) Avoidance of genetically modified ingredients (GM/GMO ingredients) Avoidance of artificial sweeteners Avoidance of MSG/free glutamates Humane farming practices

Simple approach to healthy diet: Eat Real Food

Buying whole foods and preparing from scratch are the simplest ways to move towards a healthier diet. This becomes complicated when facing choices between conventionally grown vs. organic foods, GMO vs. non-GMO, food allergies or considering food sensitivities such as lactose intolerance, gluten sensitivity, or avoidance of MSG/free glutamates for which labelling is not obvious. This is further complicated by hectic lifestyles. Having some well-chosen convenience foods is important. Heres a rule of thumb to get you started: when at the grocery store, ask yourself if your great grandmother would have recognized what youre putting in your cart as food. Source: Food Renegade http://www.foodrenegade.com/the-basics/real-food/

Whole food what does it looks like?

Sounds like a silly question, but even for fruits, vegetables and grains there are conventionally grown, genetically modified (GM), and organic varieties to choose from and for dairy and meats conventionally raised, organic, various humanely grown certifications to evaluate.

Fruits and Vegetables Organically grown: Organically grown food is food grown and processed using no synthetic
fertilizers or pesticides. (US EPA)

Conventionally grown: Conventionally grown farming uses chemical fertilizers, synthetic

insecticides and herbicides to manage weeds. Many conventionally grown crops are also genetically modified.

Genetically modified: GMOs, or genetically modified organisms, are plants or animals

created through the gene splicing techniques of biotechnology (also called genetic engineering, or GE). This experimental technology merges DNA from different species, creating unstable

combinations of plant, animal, bacterial and viral genes that cannot occur in nature or in traditional crossbreeding. Source Non-GMO Project.

Source: http://greenflbroker.com/2012/09/20/do-you-know-what-you-are-eating/ *** PLU (or Price Look Up) labels are optional so some may not be labeled at all What produce should you consider buying organic? Source: Environmental Working Group Shoppers Guide to Pesticides in Produce 2013 The Dirty Dozen (Always Buy The Clean Fifteen (OK to Buy Organic) Conventional) 1. Apples 1. Asparagus 2. Celery 2. Avocado 3. Cherry tomatoes 3. Cabbage 4. Cucumbers 4. Cantaloupe 5. Grapes 5. Corn but ensure it is not GMO 6. Hot peppers 6. Eggplant 7. Nectarines (imported) 7. Grapefruit 8. Peaches 8. Kiwi 9. Potatoes 9. Mangos 10. Spinach 10. Mushrooms 11. Strawberries 11. Onions 12. Sweet bell peppers 12. Papayas but ensure they are not +PLUS GMO 13. Pineapples Collards and kale 14. Sweet peas (frozen) Summer squash and zucchini 15. Sweet potatoes

Eggs, Dairy and Meats Organic Organic regulations prohibit the use of hormones and antibiotics and do provide some
provisions for humane treatment.

Grass-Fed vs. Grain-Fed The healthiest products come from organic, free range animals fed
their natural diet (i.e. grass for cows, seeds and insects for poultry etc.) and not grains. Grain/corn-fed animals are less healthy, and produce meat, milk and eggs with less-healthy nutrient profiles that often fuel inflammation in the body.

Egg labeling
Source http://www.foodanimalconcerns.org/humane1.htm Free range and cage free labels can be misleading: Cage Free is not regulated and Free Range is only regulated by the FDA for chickens raised for meat, not laying hens. Egg labels certified by humane organizations: American Humane Certified (American Humane Association): The hens are raised free from cages although access to the outdoors is not mandatory. Debeaking is permitted. Farms are inspected once per year by certifiers. Animal Welfare Approved (Animal Welfare Institute): Hens are not raised in cages and daily outdoor access is mandatory. Forced-molting and beak-trimming/debeaking are prohibited. The birds cannot be fed animal by-products and antibiotic use is not allowed unless the animals are sick. Farms are inspected once per year by certifiers. Certified Humane (Humane Farm Animal Care): Cages are prohibited although outdoor access isnt required. There are strict ventilation standards for the houses. Forcedmolting and debeaking are prohibited but beak-trimming of young birds is allowed. The birds cannot be fed animal by-products and antibiotic use is prohibited unless the animals are sick. Farms are inspected once per year by certifiers.

Everything else
Labels should be simple. A consumer should be able to pick up a product and quickly know whether this product is a healthy choice. However, it often takes detective work to really understand what is in your food. Even if you eat real food and cook from scratch how do you know what is clean, minimally adulterated food? We even need to be detectives in the produce, meat and dairy aisles.

Front of Package
This is where you will find many claims that can be misleading. Natural Natural is not defined by the FDA or USDA. Made with whole grains This claim can be misleading. Unless product contains ONLY whole grains, the amount of actual whole grain in the produce may be miniscule. Made with real fruit This claim can be misleading as well and may only represent a small quantity of real fruit and the remainder is sugar, colorings and flavorings. 4

Trans-Fat Free A product can claim trans-fat free as long as it has less than 0.5g of trans-fat per serving. This means that trans-fat free may contain up to 0.5g of trans-fat. You can see that it could be very easy to exceed the American Heart Associations recommendation of less than 2g per day. Ideally you should avoid trans-fats completely.

Organic and non-GMO labeling 100% Organic This assures the consumer that the product is made from all organic products.

Organic This label means that the product contains at least 95% organic ingredients and up to 5% ingredients that are not organic.

Made with organic ingredients This product contains some organic ingredients and these will be identified on the ingredients list. This does not meet standard to display the USDA Organic label. Non-GMO Project verified Voluntary labeling and assures product meets the projects verification standard http://www.nongmoproject.org/learn-more/understanding-our-seal/

Back of the package it is the only way to know what is in your food.
Nutrition Facts label Read the basic label to look at serving size, calories, total fat, sugar, protein, fiber, vitamins and minerals. It is also important to remember that the nutrient percentages are based on a 2,000 calorie a day diet for an adult male. Your actual needs may be very different depending on your gender, age, activity level, pregnancy/nursing and any health conditions you may have.

Source: http://www.chkd.org/healthlibrary/facts/Content.aspx?pageid=0416 Ingredients list: It is not as simple as it seems Ingredients are listed from descending order by predominance in weight. So if sugar is listed first, then it is the most plentiful ingredient. What becomes difficult is when sugar is not the first ingredient, but there are actually several forms of sugar listed so the total sugar actually can be quite high. Whole grains (or lack thereof) If a package says made with whole grains but the first ingredient is wheat flour and the 5th ingredient is whole wheat flour then there are not many whole grains in the food. Look for the whole grain ingredient to be the first ingredient and be aware of refined grains, starches and flours lower down in the ingredient list. Choose products that are 100% whole grain, or better still, 100% whole sprouted grain. Examples of whole grains: whole wheat, brown rice, whole oats, whole grain millet

Sugar Some sources of sugar are obvious, others not as much. Dont assume savory or salty foods do not contain sugar. Breads, ketchup, salad dressings, yogurt, most fat free processed foods and many other foods contain added sugars and refined carbohydrates. Examples of sugars: sugar, sucrose, dextrose, fructose, corn syrup, high fructose corn syrup, invert syrup, glucose, glucose syrup, glucose-fructose, brown rice syrup, agave, dextrin, maltodextrin, honey, maple syrup, molasses, sorghum syrup, dates and date paste, cane sugar, cane crystals, cane juice, dehydrated cane juice, palm sugar, coconut sugar or nectar. Although used as thickeners, corn, potato and tapioca starch all act like highly refined sugars in the body.

Fats Avoid hydrogenated or partially hydrogenated fats as these are trans-fats. Omega-6 fats commonly used in snack foods such as safflower and/or corn oils are fragile when heated or exposed to air or light and become inflammatory. This is why foods like chips, which are heated during processing, are not healthy even if they are organic. All of these processed oils increase the risk of heart disease, obesity, inflammation and a myriad of other lifestyle related degenerative and inflammatory diseases. Examples of oils high in omega 6: corn oil, sunflower oil, safflower oil, canola oil, cottonseed oil, soy oil, spreadable non-hydrogenated margarine such as Becel, I Cant Believe Its Not Butter or Earth Balance. Examples of trans fats to strictly avoid: hydrogenated oils, partially hydrogenated oils, shortening, Crisco, margarine. Fats for cooking: Coconut oil, clarified butter. Olive or avocado oil for low temperature cooking. Healthy Fats: Good sources of these fats include olive oil, avocado, raw nuts and seeds (i.e. almonds, pecans, walnuts, sesame, hemp, chia, flax), oatmeal, and the omega-3 fatty acids found in salmon, herring, trout, and sardines.

Gluten People with celiac disease, which represents an autoimmune reaction to gluten, and people with intolerance to gluten should not eat foods containing gluten. Examples: Wheat, rye, barley, graham, triticale, kamut, semolina, spelt, wheat germ, wheat bran, farina, durum. Oats are more controversial as they do not contain the subtype of gluten called gliadin that is believed to be the protein most gluten-sensitive people react too. However oats are often contaminated during growing, harvesting or processing so look for certified gluten free oats. Other foods that can contain gluten include but are not limited to broths (in natural flavoring), soups, frozen meals, condiments, some candies, imitation fish and lunch meats, malt (made from barley), alcohol, vinegar, modified food starch, soy sauce. It can even be found in some cosmetics.

Natural flavoring, coloring and additives According to our research department, the exact definition of natural flavorings and flavors from Title 21, Section 101, part 22 of the Code of Federal Regulations is as follows: "The term natural flavor or natural flavoring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional." In other words, natural flavors can be pretty much anything approved for use in food. It's basically impossible to tell what is in natural flavors unless the company has specified it on the label. Source: http://www.vrg.org/nutshell/faqingredients.htm#natural\ Examples of what can be in natural flavoring Source: http://foodidentitytheft.com/ This is a huge source of frustration for people who are vegan because some of the natural ingredients are animal products. It is equally frustrating for those who are trying to avoid MSG because there are many MSG containing ingredients that are included in the global natural flavoring label. MSG more than 40 MSG containing ingredients Castoreum - used in a variety of foods and beverages including vanilla and raspberry flavorings. It is really an extraction of the dried glands and secretions from a beavers rear end. Cochineal and Carmine: These crimson, orange and red food colorings made from the bodies of a scaly female insect are used to color applesauce, ice cream, yogurt, candies, baked goods, meats, smoothies and spices. These can cause allergic reactions. Confectioners glaze: While this actually sounds like an appetizing ingredient, the name is where anything close to appealing ends. Also called shellac and resinous glaze, this ingredient is basically bug juice, obtained by scraping the secretions, called lac, of a very small red bug off tree bark. Tongue-tampering ingredients: Also labeled as natural flavors these are masking ingredients that mess with our taste buds. Wild Flavors, a mega flavor-development company out of Cincinnati, Ohio, has created Resolver which they describe as overcoming undesirable taste components by blocking the taste on the tongue. It does this by attaching itself to the receptor and not allowing the taste sensation to be perceived. Taste-bud-deception concoctions such as these are used in foods and beverages, as well as supplements.

Artificial sweeteners We are addicted to our artificially sweetened sweets and beverages, thinking they are a healthier choice, but that could not be further from the truth. These artificial sugars may trick the taste buds, but they do not trick the brain. In fact these sweeteners increase sugar and carbohydrate cravings and the tendency to gain weight. Furthermore, these sweeteners are not safe. They are known neurotoxins, triggering serious reactions ranging from migraine headaches, skin eruptions, fibromyalgia-like symptoms, MS-like symptoms and even cancer. 8

Artificial sweeteners to avoid: aspartame/NutraSweet/Equal, Sugar Twin/saccharin, sucralose/Splenda. Sugar alcohols like xylitol, erythitol and sorbitol are common triggers of IBS-like symptoms. MSG/Free Glutamates This is NOT labeled clearly on our foods. The G in MSG is the problem monosodium glutamate is one of many forms of free manufactured glutamates added to our foods. Yes, glutamic acid is an amino acid and is contained in many foods. When we eat real food and we digest this food, the glutamic acid is not a problem. When it is unbound and added to foods it can cause problems. This is a highly controversial issue because the food industry adds free glutamates to food to enhance flavor which enables them to use cheap, low quality ingredients. It is also a huge business so there are considerable lobbying efforts (huge dollars) to continue to allow MSG in foods. MSG is a recognized migraine trigger, recently implicated in fibromyalgia flares, can cause a host of symptoms in sensitive people such as headache, heart palpitations, body aches, nausea, diarrhea, etc. There is data in the research literature linking MSG with obesity, binge eating and poor sugar metabolism. http://www.msgtruth.org/diabetes.htm Examples of MSG/Free Glutamates: MSG, monosodium glutamate, any ingredient that is protein*, any ingredient that is hydrolyzed or autolyzed, citric acid (it is not derived from fruit, actually it is derived from cheap corn sugar), maltodextrin, corn starch (most starches actually), rice and corn syrup, xanthan gum, carrageenan, broth, malted barley and barley malt. For a more complete list http://www.truthinlabeling.org/hiddensources.html *Hemp protein and peanut powder generally use a mechanical (rather than heat or chemical process) to extract protein. This will not create free glutamates so check with the manufacturer about the process for these ingredients. Nitrates/Nitrites Nitrates and nitrites are common preservative additives added to processed meats such as luncheon meats, bacon, ham, hotdogs, cured meats and sausages. When these chemicals are exposed to the high heat of cooking, they become very carcinogenic and increase the risk of cancer as well as pregnancy complications. Sources of GMO Over 90% of corn, soy, canola, sugar beets, papayas and cotton grown in the US are genetically modified. Most American beef and dairy will contain the genetically engineered growth hormone r-BGH unless labeled certified organic or r-BGH-free. Soy is a common addition to food (soy lecithin for example). Canola is commonly used in processed and restaurant foods. Many of the additives in foods are corn derived (modified corn starch, corn syrup, modified food starch, citric acid and most of the other sugars such as dextrose, invert sugar, maltodextrin, etc.) so there is a very high likelihood that any processed foods contain GMO ingredients unless the product is 100% organic. Artificial colors These add no nutritional value and may cause harm. Research is controversial. Several food dyes have been banned in the US and other countries but 7 are still approved for use. The European Union requires labeling for 6 dyes as they are linked with hyperactivity.

Food ingredient list examples: A salad dressing:

Potential GMO ingredients: Soybean oil, maltodextrin, sugar, buttermilk Sugars: Maltodextrin, sugar Common source of MSG/Free glutamate: maltodextrin, buttermilk powder, whey, xanthan gum, yeast extract

A mushroom soup company calls healthy and says no added MSG:

Common source of GMO: corn, canola, soybean, cottonseed oil, soy protein concentrate, milk Sugars: Sugar Common source of MSG/Free glutamate: Modified food starch, soy protein concentrate, flavoring Ingredients that work with MSG and are only used IF there is MSG in the food to enhance the effect: Disodium guanylate, disodium inosinate. Industrial waste product: Soy protein concentrate

Multigrain bread
Common source of GMO: sugar, canola and/or soy oil, soy flour, milk Sugars: malted barley flour, sugar, raisin juice concentrate Common source of MSG/Free glutamate: malted barley flour, raisin juice concentrate, xanthan gum, enzymes, nonfat dry milk. Whole grains: First ingredient is whole grain blend, third ingredient is refined flour

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A lower sugar breakfast cereal

Common source of GMO: modified corn starch, sugar Sugars: sugar, modified corn starch Common source of MSG/Free glutamate: modified corn starch Whole grains: First ingredient is whole grain, second ingredient is highly refined starch

Popular cheese
Common source of MSG/Free glutamate: enzymes

Popular light yogurt

Common source of GMO: modified corn starch, gelatin, milk Sugars: sugar, corn starch Common source of MSG/Free glutamate: Modified corn starch, gelatin, citric acid, natural flavor Artificial sweeteners: Aspartame

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Popular non-dairy milk

Common source of MSG/Free glutamate: Pea protein, rice protein, carrageenan, natural flavor Gums: locust bean gum

Popular veggie burger

Common source of GMO: soy protein concentrate, corn oil, hydrolyzed corn protein, soy protein, milk, methylcellulose Sugars: none Common source of MSG/Free glutamate: soy protein concentrate, part skim milk, enzymes, hydrolyzed corn protein, soy protein, yeast extract, natural flavor Ingredients that work with MSG and are only used IF there is MSG in the food to enhance the effect: Disodium guanylate, disodium inosinate. Industrial waste product: Soy protein concentrate, methylcellulose

Popular sports bar

Common source of GMO: soy protein isolate (note that this is not organic), citric acid (is often made with GM corn) Sugars: Barley malt extract, brown rice syrup, evaporated cane juice, organic cane syrup, organic date paste, rice starch Common source of MSG/Free glutamate: soy protein isolate, barley malt extract, citric acid, natural flavors, lemon juice concentrate. Brown rice syrup is suspect.
Ingredients: Organic Brown Rice Syrup, Organic Rolled Oats, ClifPro (Soy Rice Crisps [Soy Protein Isolate, Rice Flour, Rice Starch, Barley Malt Extract], Organic Roasted Soybeans, Organic Soy Flour), Dried Apricots (Apricots, Evaporated Cane Juice, Rice Flour, Citric Acid, Ascorbic Acid), ClifCrunch (Organic Oat Fiber, Inulin [Chicory Extract], Organic Milled Flaxseed, Organic Oat Bran, Organic Psyllium), Organic Cane Syrup, Dried Apricots, Organic Date Paste, Organic Sunflower Oil, Natural Flavors, Lemon Juice Concentrate, Citric Acid, Sea Salt, Colored with Annatto.

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Clean bread ingredient label (Silver Hills bakery)

Common source of GMO: none, organic Sugars: organic cane sugar, but 4th ingredient so not a lot of added sugar Common source of MSG/Free glutamate: none Whole grains: after water, whole grains are highest ingredient

Clean organic goat cheese

Common source of GMO: none, organic Sugars: none Common source of MSG/Free glutamate: none

Clean veggie burger (Amys contains gluten)

Common source of GMO: none Sugars: none Common source of MSG/Free glutamate: none Whole grains: all whole grains used

Clean veggie burger (Organic Sunshine gluten free)

Common source of GMO: none, organic Sugars: none Common source of MSG/Free glutamate: none Whole grains: all whole grains used

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Clean veggie burger (Hillarys gluten free))

Common source of GMO: none, organic Sugars: none Common source of MSG/Free glutamate: none Whole grains: all whole grains used

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RESOURCES:
Food and farming certification programs: American Humane Certified http://www.americanhumane.org/animals/programs/farm-animalwelfare.html Animal Welfare Approved http://www.animalwelfareapproved.org/ Certified Humane http://www.certifiedhumane.org/ Environmental Working Group Shoppers Guide to Pesticides http://www.ewg.org/foodnews/summary.php Non-GMO Project http://www.nongmoproject.org/ USDA Organic Program http://www.usda.gov/wps/portal/usda/usdahome?navid=ORGANIC_CERTIFICATIO Documentaries Fat, Sick and Nearly Dead http://www.fatsickandnearlydead.com/ Food Inc http://www.takepart.com/foodinc Fork over Knives http://www.forksoverknives.com/ Genetic Roulette http://www.youtube.com/watch?v=KgC-SdvyFWI Veducated http://www.getvegucated.com/ Nutrition Nutritionista http://www.thenutritionista.ca/blog/ Endometriosis http://www.centerforendometriosiscare.com/nutrition-for-endometriosis/ IC Diet List http://www.ichelp.org/document.doc?id=7 Gluten Free Diet http://celiac.org/live-gluten-free/gluten-free-diet/ Iron rich foods http://www.bcguidelines.ca/pdf/iron_deficiency_appendix_a.pdf Kidney stone prevention http://kidney.niddk.nih.gov/Kudiseases/pubs/kidneystonediet/index.aspx Condition specific sites Celiac and Gluten Sensitivity - Celiac Disease Foundation http://celiac.org/ Diabetes American Diabetes Association http://www.diabetes.org/ Endometriosis Endometriosis Research Center http://www.endocenter.org/ https://www.facebook.com/EndoResCenter Interstitial Cystitis/Painful Bladder Syndrome ICA http://www.ichelp.org/page.aspx?pid=571 Recipe/Food blogs Bodhi-life http://www.bodhi-life.com/p/bodhi-life_2.html Food Renegade http://www.foodrenegade.com/the-basics/real-food/ Nutritionista http://www.thenutritionista.ca/blog/ Oh She Glows http://ohsheglows.com/recipage/ The Real Food Recipeless Cookbook http://www.truthinlabeling.org/CookBook_Final.pdf MSG/Free Glutamates Food renegade opinion piece on MSG http://www.foodrenegade.com/msg-dangerous-science/ Hidden sources of MSG http://www.truthinlabeling.org/hiddensources.html Truth in Labeling campaign http://www.truthinlabeling.org/ MSG and Diabetes http://www.msgtruth.org/diabetes.htm Presentation by Jack Samuels of Truth in Labeling http://www.youtube.com/watch?v=DqKTiV31TAw 15

About the contributors:

Susan Pierce-Richards, CDR, USPHS is a Nurse Practitioner and Clinical Informaticist. Susan is an active duty Public Health Service Commissioned Corps officer. Her current professional focus is Electronic Health Records and Clinical Decision Support development. She has a special clinical interest in chronic pelvic pain conditions such as endometriosis, interstitial cystitis and pelvic floor dysfunction. She has overcome significant personal medical challenges that have required significant diet and exercise modifications. She lives what she teaches she embraces a healthy diet, is a recreational endurance athlete completing numerous half and full marathons, an ultra-marathon as well as 2 sprint triathlons and has added Yoga as her newest passion. Erin Luyendyk is a Registered Holistic Nutritionist, Nutrition Educator, Raw Chef and founder of Nutritionista, inspiring women around the globe to nourish themselves sexy. Erin is well versed in all areas of clinical holistic nutrition, however she holds a special expertise in nutrition for women; particularly using integrative nutrition to help manage endometriosis, polycystic ovarian syndrome and premenstrual syndrome. She also holds a special passion for weight loss, metabolic syndrome and cosmetic nutritional skincare therapies. Her nutrition philosophy is centered on the core value that a whole food, anti-inflammatory diet is a key component of the comprehensive management of many of the chronic health conditions we suffer from today. Erin is in high demand internationally and is passionate about coaching her private and corporate clients to achieve their best possible radiant health and glowing beauty from the inside out. http://www.thenutritionista.ca/ Angie Whitney (artwork) is the founder of Urban Idealist and a Seattle-based multimedia artist with an international following. Her works are primarily nature themed using oil and watercolor painting and textiles, exhibited and sold in galleries and markets across the Pacific Northwest and Asia. https://www.facebook.com/urbanidealist

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