By Michael J. Critelli | MakeUsWell Newsletter, 

Over the last few months, we have presented a diverse body of guidance on optimal nutritional habits. But we have to recognize that someone who accesses nutritional guidance is usually starting from a point of dissatisfaction with his or her current nutritional habits and the effect it has had on his or her body. 

Aside from learning what health professionals recommend relative to what we eat, anyone researching the countless number of resources on nutritional guidance invariably discover that physicians or nutritionists vary in the advice they give on the frequency, size and timing of meals. Differences in advice on meal frequency and fasting don’t necessarily mean that these individuals with deep domain knowledge are contradicting one another — they’re often optimizing for different goals, populations, and contexts.

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By Michael J. Critelli | MakeUsWell Newsletter, 

In 2019 and 2020, I gained a life-changing insight into health. In July 2019, a holistic medicine doctor recommended that I reduce sugar and simple carbohydrate consumption because my hemoglobin A1c had spiked above the high end of the acceptable range. He punctuated his advice with cautionary notes about diabetes and macular degeneration.

I followed his advice and brought this metric back down.  

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By Michael J. Critelli | MakeUsWell Newsletter, 

Seafood should be one of the healthiest and most sustainable foods on our plates. Rich in omega-3 fatty acids, lean protein, and essential micronutrients, it is often held up as a cornerstone of a heart-healthy diet. 

Yet the truth is more complicated. Every bite of seafood carries a story—not just of the ocean or river it came from, but of how our industrial systems handle waste, how fisheries are managed, and how chemicals and contaminants move through our environment. To eat seafood wisely, you need to understand the invisible risks and make informed choices.

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By Michael J. Critelli | MakeUsWell Newsletter, 

When Americans think about the health effects of eating meat, they usually focus on calories, fat, or whether a cut is “red” or “white.” What few of us realize is that how animals are raised shapes the nutritional quality of meat, the risks of antibiotic resistance, and even the health of surrounding communities. The gap between perception and reality is wide—and consequential.

The Hidden Crisis on Your Plate: Antibiotic Resistance

Consumers often fear antibiotic residues in meat. That’s misplaced. Withdrawal rules make residues minimal by slaughter time. The real danger is antibiotic-resistant bacteria that thrive on farms where drugs are used routinely.

Feedlots and barns often medicate entire herds to prevent outbreaks in crowded conditions. Over time, resistant strains of Salmonella and E. coli emerge. Cooking kills bacteria, but resistance spreads through raw meat handling, contaminated water, and airborne dust. Resistant infections kill thousands of Americans annually—yet few link their pork chop or burger to this silent epidemic.

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By Michael J. Critelli | MakeUsWell Newsletter, 

Walk into any supermarket and you’ll see a wide array of claims on chicken and egg packaging: organic, cage-free, free-range, pasture-raised, natural. For consumers who care about health, food safety, and animal welfare, the language can be confusing. Of all these terms, “organic” is the most tightly regulated. But what does it really mean—and what doesn’t it cover?

Feed Requirements

For both meat chickens (broilers) and laying hens (which produce eggs), organic certification begins with the feed. Birds must be given certified organic feed, which is grown without:Synthetic pesticides

1. Synthetic fertilizers

2. Genetically modified organisms (GMOs)

3. Antibiotics or growth-promoting drugs

Feed matters because it influences not just bird health, but also the quality of the eggs and meat. Organic feed rules reduce chemical residues in food and support more sustainable farming practices. Farmers must use approved suppliers, and the supply chain itself is audited to prevent shortcuts.

No Rutine Antibiotics or Hormones

The organic label also sets strict rules on drug use:

No synthetic hormones. 

U.S. law bans hormones in all poultry production, organic or not. So, when you see “no added hormones” on chicken or egg packaging, it’s technically true—but it applies to the entire industry.

No routine antibiotics. 

Conventional producers may still use antibiotics to prevent or treat illness in crowded flocks. Organic standards prohibit this. If an organic bird becomes sick and requires antibiotics, the farmer must treat it for humane reasons, but the animal and its products can no longer be marketed as organic. This rule forces organic farmers to rely on prevention—cleaner barns, more space, better ventilation, and natural remedies.

Living Conditions

Organic rules require housing that allows for natural chicken behaviors, including:

1. Year-round outdoor access
2. Space to scratch and peck
3. The ability to dust bathe
4. Access to perches and exercise areas

Compared to conventional barns, this is a step up. However, “outdoor access” can be loosely interpreted. Some large-scale organic operations provide only small screened-in porches attached to massive barns. These meet the technical standard but hardly resemble the green pastures shown on cartons.

The USDA requires access to be “meaningful,” but enforcement varies. Consumers who want to ensure truly pasture-based farming should look for additional certifications such as Certified Humane, Animal Welfare Approved, or “Pasture Raised.”

Certification and Oversight

To use the USDA Organic seal, farms must be inspected and certified by accredited third-party certifiers. Auditors review feed sourcing, living conditions, and medical treatments, and they conduct annual on-site visits.

This process distinguishes “organic” from vague claims like “natural” or “farm fresh,” which have no legal definition or inspection process. Farms misusing the organic seal face penalties or loss of certification.

Independent Watchdogs

While USDA certification sets a baseline, independent groups often go further in holding producers accountable:

Cornucopia Institute: Publishes a widely used Organic Egg Scorecard, rating brands from one to five “eggs.” Cornucopia has exposed large “industrial organic” farms that technically comply with the rules but provide only token outdoor access. Their reports help consumers identify farms that truly align with the spirit of organic practices.

Certified Humane: Offers additional animal-welfare certifications, with stricter standards for space, outdoor access, and humane handling.

Animal Welfare Approved (A Greener World): Considered one of the most rigorous certifications, requiring continuous pasture access and prohibiting cages or confinement.

Global Animal Partnership (GAP): Known for its “Step 1–5+” welfare ratings, widely used by Whole Foods Market.

These groups give consumers tools to go beyond the USDA baseline and reward farms that genuinely prioritize animal welfare and sustainable practices.

What “Organic” Does Not Guarantee

Even with all these protections, the organic label does not automatically guarantee that:

1. Birds had extensive access to pastures. Outdoor space can be minimal.
2. The highest welfare standards were met. Organic barns can still house thousands of birds in tight quarters.
3. Meat or eggs are nutritionally superior. Nutrient content depends heavily on diet, breed, and pasture time, not just organic certification.

Why the Label Still Matters

Despite its limitations, the USDA Organic seal remains one of the strongest assurances available. It means that:

1. Birds were fed non-GMO, pesticide-free feed.
2. No antibiotics or growth drugs were used.
3. Chickens and hens had at least some opportunity to engage in natural behaviors.
4. Farms were subject to independent inspection every year.

For many shoppers, organic represents a reliable baseline of trust. Those seeking higher welfare or environmental standards can layer on independent certifications like Cornucopia’s top-rated producers, Certified Humane, or Animal Welfare Approved.

Bottom Line

When you buy organic chicken or eggs, you are choosing food produced under real, enforceable standards. The USDA Organic program ensures cleaner feed, reduced chemical use, and better living conditions than conventional systems. But organic is not the whole story. Independent watchdogs like the Cornucopia Institute and animal welfare certifiers provide the deeper accountability many consumers want. Organic is a good foundation—but pairing it with stronger certifications is the best way to align your purchases with your values.