Before I moved on to oils, I wanted to address one more "sugary" issue, and that is SODA. I agree, it is delicious. I used to drink Coke, among other sugary drinks, but the more I learned, the quicker I gave it up. Now typically, I drink water or juice. For some people, it's hard to drink water. It is pretty bland. However, I do not have any problems drinking it. I do keep a glass full and sip on it through out the day and with meals to stay hydrated. I feel that I do have more energy when I stay hydrated. Just something to think about.
OK....now to address the downsides of soda. The first reason I would avoid this stuff is all the sugar and artificial sweeteners used. For further information on that, please refer to my entries on sugar and artificial sweeteners.
Secondly, soda contains phosphoric acid. In layman's terms...it's the fizzy. Phosphoric acid blocks the absorption of calcium and magnesium in your bones. Without these two important minerals, you are more susceptible to osteoporosis, impaired immune system, fatigue, and kidney stones. It weakens your bones. Women seem to be more at risk for osteoporosis. Be careful--ladies!
If you don't like plain water, try squeezing a lemon wedge in it for extra flavor. Do not add those water flavoring packets as they are laden with sugar and artificial sweeteners, as well as dyes for color. You don't need those extra ingredients. It negates why you are drinking water in the first place. Our family has taken various approaches to soda. I gave it up completely. I didn't drink that much in the first place, so it wasn't that difficult. My husband on the other hand is working on it. He has cut back considerably and is continuing to make changes. He has to have his caffine shot in the morning. In order to avoid caffine withdrawl, you have to cut back over time. He does not usually drink it throughout the day. I do not see him giving it up completely, but the less he drinks the better. He keeps a water bottle with him at work.
One more thought...soda is one of the worst drinks you can give to growing children, especially if it is diet. It weakens their bones, which they need to grow. Also see the previous entries for the effects of sugar and artificial sweeteners on growing children.
Next time, I will begin discussing hydrogenated oils. It may take one or two entries to cover that topic. Until then...
For further information see The Maker's Diet, Nourishing Traditions. Also check out Team Chiropractic ( http://www.teamchiro.com/) for other helpful wellness ideas. If you are in the Raleigh area and searching for a chiropractor that takes a different approach, you should definitely pay them a visit. They are a Christian practice that encourages pray and Bible reading as part of your healthcare plan. They close their offices during parts of the day to pray. I know they prayed for me during an especially difficult time in my life. Since moving to SC, I really do miss my monthly visit.
Monday, January 26, 2009
Friday, January 16, 2009
Brown Rice Custard
This is one of my most favorite desserts. In fact, you can eat it hot. You can eat it cold. You can even eat it for breakfast. I will show you the original version followed by my healthy modifications. Brown rice is an excellent source of whole grains.
1 1/2 cups cooked brown rice
3/4 cup sugar
2 teaspoons vanilla
1/4 teaspoon nutmeg
3 eggs, slightly beaten
1/4 teaspoon salt
2 1/2 cups milk, scalded
1 tablespoon butter
1. Combine ingredients, except nutmeg, and pour into greased, 9x9 baking dish.
2. Place dish inside larger dish. Pour hot water into larger dish so the water comes half way up smaller dish's sides.
3. Bake 45 minutes at 325 degrees.
4. Sprinkle with nutmeg.
Modified
1 1/2 cups cooked brown rice
1/2 cup honey
2 teaspoons vanilla
1/4 teaspoon nutmeg
3 eggs, slightly beaten
1/4 teaspoon sea salt
2 1/2 cups milk, scalded
1 tablespoon butter
1. Combine ingredients, except nutmeg, and pour into greased, 9x9 baking dish.
2. Place dish inside larger dish. Pour hot water into larger dish so the water comes half way up smaller dish's sides.
3. Bake 45 minutes at 325 degrees.
4. Sprinkle with nutmeg.
**Make sure you sprinkle the nutmeg on after it is done baking. Otherwise, it will not set up and take about twice as long to bake. I learned that lesson the hard way. You can also add a little cinnamon too! Yummy!
I have a few other recipes that I will share later. I do want to take some time to move on to my next topic--hydrogenated oils. Until then....
1 1/2 cups cooked brown rice
3/4 cup sugar
2 teaspoons vanilla
1/4 teaspoon nutmeg
3 eggs, slightly beaten
1/4 teaspoon salt
2 1/2 cups milk, scalded
1 tablespoon butter
1. Combine ingredients, except nutmeg, and pour into greased, 9x9 baking dish.
2. Place dish inside larger dish. Pour hot water into larger dish so the water comes half way up smaller dish's sides.
3. Bake 45 minutes at 325 degrees.
4. Sprinkle with nutmeg.
Modified
1 1/2 cups cooked brown rice
1/2 cup honey
2 teaspoons vanilla
1/4 teaspoon nutmeg
3 eggs, slightly beaten
1/4 teaspoon sea salt
2 1/2 cups milk, scalded
1 tablespoon butter
1. Combine ingredients, except nutmeg, and pour into greased, 9x9 baking dish.
2. Place dish inside larger dish. Pour hot water into larger dish so the water comes half way up smaller dish's sides.
3. Bake 45 minutes at 325 degrees.
4. Sprinkle with nutmeg.
**Make sure you sprinkle the nutmeg on after it is done baking. Otherwise, it will not set up and take about twice as long to bake. I learned that lesson the hard way. You can also add a little cinnamon too! Yummy!
I have a few other recipes that I will share later. I do want to take some time to move on to my next topic--hydrogenated oils. Until then....
Wednesday, January 14, 2009
Ice Cream
This right here has been the best $43 we ever spent. You can make homemade ice cream without having the mess of rock salt and ice. You simply freeze the base. I am sure there are other brands out there, but we prefer Cuisinart. They are about $50 at Bed, Bath, and Beyond, but with the 20% off coupon, it's about $43. The machine does come with a recipe book, but I wanted to share some of our favorite more healthy choices. I have altered the amount of some ingredients for our personal preferences. You can adjust as necessary.Vanilla
2/3 cup heavy cream (not ultra-pasteurized if you can find it)
2 1/3 cup whole milk
2/3 cup maple syrup
2 teaspoons vanilla
Pour all of this in the base while the machine is on and it mixes for you. No need to cook anything!!
Chocolate
Same amounts as before except cut syrup back to 1/2 or 1/3 cup and only 1 teaspoon of vanilla.
8 ounces chocolate chips. We prefer semi-sweet or dark chocolate.
Heat milk and cream in a saucepan until small bubbles appear around the edge. Put chocolate chips, syrup, and vanilla in a blender. Pour heated milk and cream over chips and blend until smooth. Chill before trying to freeze. I usually chill no shorter than 4 hours.
Mocha
Follow the instructions for chocolate ice cream, but add as much or little coffee as you like.
Peppermint Mocha
Follow instructions for chocolate ice cream, adding as much coffee and about 1 teaspoon peppermint extract.
You can also add any type of crunched up candy bar to the vanilla or chocolate recipe while the ice cream is freezing. However, we don't do that too often due to the ingredients in the candy bars. We have used peanut butter cups and chocolate chips.
Enjoy!!
Saturday, January 10, 2009
Update and Yummy Dessert
We have addressed the issue of artificial sweeteners, but I just read an article about Stevia, which is a natural sweetener. Stevia has been used by the Japanese and South Americans for 1,500 years. However in the USA, it's only been approved as a supplement, and not a sweetener. Recently, Stevia-based products have been approved as an artificial/natural sweetener. The following article makes some interesting points with regards to its use.
http://articles.mercola.com/sites/articles/archive/2009/01/10/fda-approves-two-new-stevia-based-sweeteners.aspx
Yummy Dessert: Apple Crisp
I will show you the original recipe first, followed by my healthy alterations.
Apples-peeled and cored--cut up (cubed)-enough to fill a square 8x8 or 9x9 baking dish.
1/2 cup sugar
1 teaspoon cinnamon
**Mix sugar and cinnamon and stir with apples.
Crisp
1 cup brown sugar
1/2 cup butter
1 cup flour
**Mix sugar, flour, and butter with a pastry blender. Sprinkle on top of apple mixture. Bake 30 minutes at 350 degrees.
Healthy alteration:
Apples-peeled and cored--cut up (cubed)-enough to fill a square 8x8 or 9x9 baking dish.
1/4 cup honey
1 teaspoon cinnamon
**Mix honey and cinnamon and stir with apples.
Crisp
1 cup sucanat
1/2 cup butter ( I use organic when I can)
1 cup flour (freshly milled)
**Mix sucanat, flour, and butter with a pastry blender. Sprinkle on top of apple mixture. Bake 30 minutes at 350 degrees.
One neat thing about honey is that you only need half the amount you would typically use for sugar. See, it wasn't that hard to make a few modifications for a healthier dessert. Next time, I will share our ice cream recipe and a delicious recipe for brown rice custard. Both contain healthy modifications.
http://articles.mercola.com/
Yummy Dessert: Apple Crisp
I will show you the original recipe first, followed by my healthy alterations.
Apples-peeled and cored--cut up (cubed)-enough to fill a square 8x8 or 9x9 baking dish.
1/2 cup sugar
1 teaspoon cinnamon
**Mix sugar and cinnamon and stir with apples.
Crisp
1 cup brown sugar
1/2 cup butter
1 cup flour
**Mix sugar, flour, and butter with a pastry blender. Sprinkle on top of apple mixture. Bake 30 minutes at 350 degrees.
Healthy alteration:
Apples-peeled and cored--cut up (cubed)-enough to fill a square 8x8 or 9x9 baking dish.
1/4 cup honey
1 teaspoon cinnamon
**Mix honey and cinnamon and stir with apples.
Crisp
1 cup sucanat
1/2 cup butter ( I use organic when I can)
1 cup flour (freshly milled)
**Mix sucanat, flour, and butter with a pastry blender. Sprinkle on top of apple mixture. Bake 30 minutes at 350 degrees.
One neat thing about honey is that you only need half the amount you would typically use for sugar. See, it wasn't that hard to make a few modifications for a healthier dessert. Next time, I will share our ice cream recipe and a delicious recipe for brown rice custard. Both contain healthy modifications.
Thursday, January 8, 2009
Natural Sweeteners
Ok, after discussing the dangers of artificial sweeteners and sugar, I want to offer some alternatives that are definitely healthier choices. I'm not going to discuss why something is unhealthy without offering a healthy alternative.
What is a natural sweetener? Natural sweeteners are natural sugars that come directly from nature without refinement or enrichment. That's pretty simple.
The first and usually best choice is honey. However, it needs to be raw, unrefined, and unpasteurized. Unlike white sugar, honey contains important nutrients and enzymes. It does not cause the rapid rise and fall of blood sugar like refined sugars do. It also can be stored for a long time without losing nutritional value. **Word of caution: DO NOT give raw honey to children under 2 years of age. Honey contains spores that can lead to botulism in babies because their intestines are not able to kill the bacteria. Older children and adults can process this with no problems. They best honey for you is honey that is produced by bees as close to where you live as possible, especially if you have severe environmental allergies. I get local honey when I can, otherwise, I purchase it through our co-op from Bread Beckers. There are also various flavors of honey like Tupelo, Clover, Wildflower, just to name a few. Our family likes the Wildflower. It's a little stronger in taste, but it is DELICIOUS!
I use honey in baking all the time. I also use it in my cookies, although I usually have to add another sweetener like sucanat in order to get the right consistency. Otherwise my cookies are too runny.
Honey Crystals can be used in place of white sugar.
Maple Syrup or Sorghum Syrup is also another choice. We use this when making ice cream. It is rich in trace minerals that are pulled up from the ground.
Rapadura and Sucanat are dehydrated sugar cane, which are also rich in minerals.
Date Sugar (which I have not tried yet) comes from dehydrated dates. It contains tryptophan, which makes it a a good sweetener for hyperactive children. Tryptophan is that amino acid in turkey that makes you sleepy after you eat a Thanksgiving meal.
Molassas is a "waste" product from the sugar refinement process. It contains iron, calcium, zinc, copper, and chromium. In order to get the best of all these minerals, you need to get Blackstrap molassas.
Instead of using jelly with all the added sugar and high fructose corn syrup, try naturally sweetened jams like Polaners All Fruit. Many health food stores also carry other brands of jams.
Molassas crystals and Sucanat can be used in place of brown sugar.
Keep in mind that all of these sweeteners aren't nearly as sweet as sugar. As you decrease your sugar intake, your things that you used to enjoy will seem a little too sweet. For example, one day, my husband and I invited our neighbors over for ice cream. Unfortunately, the base for our ice cream maker was not frozen yet. I had some Breyers Natural Vanilla ice cream left in the freezer, so we got that out. Neither one of us could finish it. It was too sweet. I will share a little more later about how I make ice cream. Anyway, we don't need things to be as sweet anymore.
Here are some websites for some sweet and healthy recipes, as well as some more information about natural sweeteners.
www.livrite.com/sweeten.htm
www.freedomyou.com/recipes/natural sweeteners.htm
Over the next couple of posts, I will share some of my dessert recipes, that I have transformed into healthier choices, as well as some recipes I have collected.
As always, you can check out www.breadbeckers.com, Nourishing Traditions, and The Maker's Diet.
What is a natural sweetener? Natural sweeteners are natural sugars that come directly from nature without refinement or enrichment. That's pretty simple.
The first and usually best choice is honey. However, it needs to be raw, unrefined, and unpasteurized. Unlike white sugar, honey contains important nutrients and enzymes. It does not cause the rapid rise and fall of blood sugar like refined sugars do. It also can be stored for a long time without losing nutritional value. **Word of caution: DO NOT give raw honey to children under 2 years of age. Honey contains spores that can lead to botulism in babies because their intestines are not able to kill the bacteria. Older children and adults can process this with no problems. They best honey for you is honey that is produced by bees as close to where you live as possible, especially if you have severe environmental allergies. I get local honey when I can, otherwise, I purchase it through our co-op from Bread Beckers. There are also various flavors of honey like Tupelo, Clover, Wildflower, just to name a few. Our family likes the Wildflower. It's a little stronger in taste, but it is DELICIOUS!
I use honey in baking all the time. I also use it in my cookies, although I usually have to add another sweetener like sucanat in order to get the right consistency. Otherwise my cookies are too runny.
Honey Crystals can be used in place of white sugar.
Maple Syrup or Sorghum Syrup is also another choice. We use this when making ice cream. It is rich in trace minerals that are pulled up from the ground.
Rapadura and Sucanat are dehydrated sugar cane, which are also rich in minerals.
Date Sugar (which I have not tried yet) comes from dehydrated dates. It contains tryptophan, which makes it a a good sweetener for hyperactive children. Tryptophan is that amino acid in turkey that makes you sleepy after you eat a Thanksgiving meal.
Molassas is a "waste" product from the sugar refinement process. It contains iron, calcium, zinc, copper, and chromium. In order to get the best of all these minerals, you need to get Blackstrap molassas.
Instead of using jelly with all the added sugar and high fructose corn syrup, try naturally sweetened jams like Polaners All Fruit. Many health food stores also carry other brands of jams.
Molassas crystals and Sucanat can be used in place of brown sugar.
Keep in mind that all of these sweeteners aren't nearly as sweet as sugar. As you decrease your sugar intake, your things that you used to enjoy will seem a little too sweet. For example, one day, my husband and I invited our neighbors over for ice cream. Unfortunately, the base for our ice cream maker was not frozen yet. I had some Breyers Natural Vanilla ice cream left in the freezer, so we got that out. Neither one of us could finish it. It was too sweet. I will share a little more later about how I make ice cream. Anyway, we don't need things to be as sweet anymore.
Here are some websites for some sweet and healthy recipes, as well as some more information about natural sweeteners.
www.livrite.com/sweeten.htm
www.freedomyou.com/recipes/natural sweeteners.htm
Over the next couple of posts, I will share some of my dessert recipes, that I have transformed into healthier choices, as well as some recipes I have collected.
As always, you can check out www.breadbeckers.com, Nourishing Traditions, and The Maker's Diet.
Monday, January 5, 2009
Artificial Sweeteners
First off, let me say that this topic is so extensive that I cannot really do it justice in one blog entry. I will include some resources and websites you can visit for further information. Artificial sweeteners are just that ARTIFICIAL. They are touted as diet foods. The reason they are zero calorie is because the human body does not recognize them as a food. They are not processed in the small intestine the way natural food would be. They are actually toxic to your system. Sugar substitutes like Nutra-Sweet, Equal, and Sweet'n'Low are made with aspartame or saccharine (a known carcinogen). Artificial sweeteners do not reduce your cravings for sweet foods, or help to lose weight. People have a tendency to keep eating until that craving is satisfied.
Here I want to address some dangers that are specific to Aspartame. These side affects are not from large consumptions of Aspartame, so just think what it could do for large amounts.
1. dizziness
2. visual impairment
3. server muscle aches
4. numbing of extremities
5. pancreatitis
6. high blood pressure
7. retinal hemorrhaging
8. seizures
9. depression
The FDA refused to approve its use for public consumption for 16 years. When it was finally approved the move was a political one. Aspartame interacts with other chemical substances such as coumadin (a blood thinner), cardiac medications, hormones, insulin, as well as various vaccines. So the artificial sweetener recommended for diabetics is actually harmful. Let me just pause here and say that diet soda or "diet" anything with artificial sweeteners is the WORST possible thing you could give to a growing child!!!!!
Fairly recently a product called Splenda emerged on the market. It's makers said it's a low calorie sweetener that tastes like sugar because it's made from sugar. Isn't that just what people wanted to hear? It's a way to enjoy sweet things without that artificial taste. They are beginning to put it in a lot of products touted as healthy. Read the labels and look for sucralose. (flavored water, vitamin water, sports drinks, etc.) Let me give you just a little history of where this came from. Sucralose was discovered by British scientists in 1976 as they were looking for a new pesticide. Ok--now that's scary. Sucralose is chemically close to a pesticide. (I'll include the artical at the end of the post so you can read about the chemistry). There have been NO long term studies done on the side effects in humans. The longest study was 6 months and it was deemed safe. In rodents, the side effects have been: shrunken thymus glands, enlarged livers and kidneys. Some observational side effects for humans have been: skin rashes and flushing, panic and agitation, dizziness, numbness, diarrhea, muscle aches, headaches, intestinal cramping, bladder issues, and stomach pain. Keep in mind, all of these side effects are observational and not based on a specific study. The author of this article stated that we are the guinea pigs for this "study". That includes our children!! The company that produces Splenda is being sued by the Sugar Association because the Association claims that it's not really made from sugar.
Marcelle Pick (OBGYN, NP) stated, "Good nutrition needs to take more into account than calories and fat content...."
My advice..read labels, read labels, read labels! Stay away from artificial sweeteners and use natural, unrefined ones. I will write about that in the next entry. We need to cut back on our sweet consumption anyway. For our children's sake--read labels.
http://www.womentowomen.com/nutritionandweightloss/splenda.aspx
The Douglass Report by Dr. William Campbell Douglass (Google It) **for this you have to sign up for weekly emails, but the report is free.
Just Google Artificial Sweetener Dangers and see what comes up.
Nourishing Traditions
The Maker's Diet
Here I want to address some dangers that are specific to Aspartame. These side affects are not from large consumptions of Aspartame, so just think what it could do for large amounts.
1. dizziness
2. visual impairment
3. server muscle aches
4. numbing of extremities
5. pancreatitis
6. high blood pressure
7. retinal hemorrhaging
8. seizures
9. depression
The FDA refused to approve its use for public consumption for 16 years. When it was finally approved the move was a political one. Aspartame interacts with other chemical substances such as coumadin (a blood thinner), cardiac medications, hormones, insulin, as well as various vaccines. So the artificial sweetener recommended for diabetics is actually harmful. Let me just pause here and say that diet soda or "diet" anything with artificial sweeteners is the WORST possible thing you could give to a growing child!!!!!
Fairly recently a product called Splenda emerged on the market. It's makers said it's a low calorie sweetener that tastes like sugar because it's made from sugar. Isn't that just what people wanted to hear? It's a way to enjoy sweet things without that artificial taste. They are beginning to put it in a lot of products touted as healthy. Read the labels and look for sucralose. (flavored water, vitamin water, sports drinks, etc.) Let me give you just a little history of where this came from. Sucralose was discovered by British scientists in 1976 as they were looking for a new pesticide. Ok--now that's scary. Sucralose is chemically close to a pesticide. (I'll include the artical at the end of the post so you can read about the chemistry). There have been NO long term studies done on the side effects in humans. The longest study was 6 months and it was deemed safe. In rodents, the side effects have been: shrunken thymus glands, enlarged livers and kidneys. Some observational side effects for humans have been: skin rashes and flushing, panic and agitation, dizziness, numbness, diarrhea, muscle aches, headaches, intestinal cramping, bladder issues, and stomach pain. Keep in mind, all of these side effects are observational and not based on a specific study. The author of this article stated that we are the guinea pigs for this "study". That includes our children!! The company that produces Splenda is being sued by the Sugar Association because the Association claims that it's not really made from sugar.
Marcelle Pick (OBGYN, NP) stated, "Good nutrition needs to take more into account than calories and fat content...."
My advice..read labels, read labels, read labels! Stay away from artificial sweeteners and use natural, unrefined ones. I will write about that in the next entry. We need to cut back on our sweet consumption anyway. For our children's sake--read labels.
http://www.womentowomen.com/nutritionandweightloss/splenda.aspx
The Douglass Report by Dr. William Campbell Douglass (Google It) **for this you have to sign up for weekly emails, but the report is free.
Just Google Artificial Sweetener Dangers and see what comes up.
Nourishing Traditions
The Maker's Diet
Saturday, January 3, 2009
Sugar, Artificial Sweeteners, Natural Sweeteners
Psalm 19:7-10 The law of the LORD is perfect, converting the soul; The testimony of the LORD is sure, making wise the simple; The statutes of the LORD are right, rejoicing the heart; The commandment of the LORD is pure, enlightening the eyes; The fear of the LORD is clean, enduring forever; The judgments of the LORD are true and righteous altogether. More to be desired are they than gold, Yea, than much fine gold; Sweeter also than honey and the honeycomb.
Over the next three entries, I would like to address health issues surrounding sugar, artificial sweeteners, and natural sweeteners. This entry will deal entirely with sugar.
Our family has made and is continuing to make every effort to reduce and eliminate refined sugars from our diet. This is extremely difficult because it's a whole lot easier said than done. Sugar is in just about everything we eat. In the United States 25% of our caloric intake is from sugar. The equates to 170 pounds of sugar per person per year. Compare that to 200 years ago, it was ten pounds per person per year. That doesn't necessarily mean 170 pounds of granulated sugar, but also includes corn syrup, high fructose corn syrup, fructose, sodas, and many other forms. For example, eating white bread is just like eating sugar. America has a giant sweet tooth! Refined sugar definitely contributes to our obesity epidemic. Refined sugar is empty calories with no positive nutritional value.
Why is refined sugar so bad for you when it tastes sooooo good?
Sugar is a cancer feeder. If you cut off sugar, you cut off one important food supply to cancer cells. Sugar promotes the growth of disease causing bacteria. Sugar robs your body of valuable nutrients needed to metabolize it. It also blocks various forms of spoilage bacteria by tying up the water in which bacteria grow. It's used as a major preservative by the food industry. It causes bone loss and tooth decay. A study done by Dr. Melvin Page found that sugar causes tooth decay not because of bacterial growth in the mouth, but because it alters body chemistry. Brown sugar is not any better for you. It just contains molasses. What about corn syrup? Corn syrup as denoted in the name, does come from corn. It is still highly refined and contains mostly fructose. Fructose is especially harmful for growing children. With that said, think about all the sugary drinks, yogurts, snacks, crackers, cereals, and other foods that are marketed to children. Read the labels. How many of those things contain corn syrup or high fructose corn syrup? What's even more appalling, is many of these things are marked "nutritious" on the label. Go through your cupboards and pantry at home. Read labels. How many things sitting on your shelf contain corn syrup or high fructose corn syrup? In addition to that, how many items contain sugar AND corn syrup? As my son got older and was eating more finger foods, I began to search for something healthy to feed him. I could not find a single "baby snack" that did not contain sugar. Needless to say, my son did not get any of those.
A 1970's study linked sugar to 1) kidney disease, 2) liver disease, 3) shortened life span, 4) increased desire for coffee and tobacco, 5) atherosclerosis, 6) coronary heart disease, 7) hyperactivity, 8) behavior problems, 9) lack of concentration
A British researcher (Yudkin) did a study in the 1950's linked excessive sugar usage to the release of free fatty acids in the aorta, as well as a rise in blood cholesterol. This leads to high blood pressure and a greater risk of heart disease. A rise in tryglicerides is linked to coronary artery disease, diabetes mellitus. Excessive sugar use also causes an increase in blood insulin levels, gastric acidity, shrinkage of the pancreas, and a host of other health problems. Now, keep in mind that this study was done for excessive sugar usage. However, our sugar intake in America is NOT decreasing. Diabetes, especially for children is on the rise.
A lot of "low fat" or "light foods" may contain less fat, but do contain more sugar. These products are not health foods.
With that said, what can we do? Well, I will address some sugar alternatives in a future entry. But for now, we defintely can reduce the amount of sugar we consume. My husband loves his sweet tea and soda. Per his request, I have reduced the amount of sugar in his tea. (I prefer unsweet when I drink it at all.) He has also made a very conscious effort to reduce his intake of soda. I gave up soda completely. To be perfectly honest, I don't miss it one bit! We try to only eat desserts on the weekends, and they are homemade. I do not buy packaged ice cream anymore. We make it at home with maple syrup. I'll be sure to post a few of our healthy dessert recipes so you can try some.
We definitely want to honor God with our food choices, and this is one way to start. Next time, I want to address the issue of artificial sweeteners. This is even a worse choice than sugar, especially if you are trying to lose weight. It's not a "diet" food.
For further explanation or information check out The Maker's Diet and Nourishing Traditions. Also www.breadbeckers.com.
Over the next three entries, I would like to address health issues surrounding sugar, artificial sweeteners, and natural sweeteners. This entry will deal entirely with sugar.
Our family has made and is continuing to make every effort to reduce and eliminate refined sugars from our diet. This is extremely difficult because it's a whole lot easier said than done. Sugar is in just about everything we eat. In the United States 25% of our caloric intake is from sugar. The equates to 170 pounds of sugar per person per year. Compare that to 200 years ago, it was ten pounds per person per year. That doesn't necessarily mean 170 pounds of granulated sugar, but also includes corn syrup, high fructose corn syrup, fructose, sodas, and many other forms. For example, eating white bread is just like eating sugar. America has a giant sweet tooth! Refined sugar definitely contributes to our obesity epidemic. Refined sugar is empty calories with no positive nutritional value.
Why is refined sugar so bad for you when it tastes sooooo good?
Sugar is a cancer feeder. If you cut off sugar, you cut off one important food supply to cancer cells. Sugar promotes the growth of disease causing bacteria. Sugar robs your body of valuable nutrients needed to metabolize it. It also blocks various forms of spoilage bacteria by tying up the water in which bacteria grow. It's used as a major preservative by the food industry. It causes bone loss and tooth decay. A study done by Dr. Melvin Page found that sugar causes tooth decay not because of bacterial growth in the mouth, but because it alters body chemistry. Brown sugar is not any better for you. It just contains molasses. What about corn syrup? Corn syrup as denoted in the name, does come from corn. It is still highly refined and contains mostly fructose. Fructose is especially harmful for growing children. With that said, think about all the sugary drinks, yogurts, snacks, crackers, cereals, and other foods that are marketed to children. Read the labels. How many of those things contain corn syrup or high fructose corn syrup? What's even more appalling, is many of these things are marked "nutritious" on the label. Go through your cupboards and pantry at home. Read labels. How many things sitting on your shelf contain corn syrup or high fructose corn syrup? In addition to that, how many items contain sugar AND corn syrup? As my son got older and was eating more finger foods, I began to search for something healthy to feed him. I could not find a single "baby snack" that did not contain sugar. Needless to say, my son did not get any of those.
A 1970's study linked sugar to 1) kidney disease, 2) liver disease, 3) shortened life span, 4) increased desire for coffee and tobacco, 5) atherosclerosis, 6) coronary heart disease, 7) hyperactivity, 8) behavior problems, 9) lack of concentration
A British researcher (Yudkin) did a study in the 1950's linked excessive sugar usage to the release of free fatty acids in the aorta, as well as a rise in blood cholesterol. This leads to high blood pressure and a greater risk of heart disease. A rise in tryglicerides is linked to coronary artery disease, diabetes mellitus. Excessive sugar use also causes an increase in blood insulin levels, gastric acidity, shrinkage of the pancreas, and a host of other health problems. Now, keep in mind that this study was done for excessive sugar usage. However, our sugar intake in America is NOT decreasing. Diabetes, especially for children is on the rise.
A lot of "low fat" or "light foods" may contain less fat, but do contain more sugar. These products are not health foods.
With that said, what can we do? Well, I will address some sugar alternatives in a future entry. But for now, we defintely can reduce the amount of sugar we consume. My husband loves his sweet tea and soda. Per his request, I have reduced the amount of sugar in his tea. (I prefer unsweet when I drink it at all.) He has also made a very conscious effort to reduce his intake of soda. I gave up soda completely. To be perfectly honest, I don't miss it one bit! We try to only eat desserts on the weekends, and they are homemade. I do not buy packaged ice cream anymore. We make it at home with maple syrup. I'll be sure to post a few of our healthy dessert recipes so you can try some.
We definitely want to honor God with our food choices, and this is one way to start. Next time, I want to address the issue of artificial sweeteners. This is even a worse choice than sugar, especially if you are trying to lose weight. It's not a "diet" food.
For further explanation or information check out The Maker's Diet and Nourishing Traditions. Also www.breadbeckers.com.
Friday, January 2, 2009
Our Favorite Bread Recipe
Before I wrote about sugar and other sweeteners, I thought I would share our favorite bread recipe. This comes from the Bread Becker's cookbook. I will share how the recipe is written, but I have had to make a few modifications because I had trouble getting my dough to rise. I will include those at the end.
Slightly Sweet but Very Simple Whole Wheat Bread
* This recipe makes 3-3 1/2 pounds of bread dough and is too large for most automatic bread machines. You may cut this recipe in half to make 1 1/2 pounds of dough for a standard automatic bread machine. This dough may be used for any of the variations.
2 cups hot water (115-118 degrees)
1/2 cup oil (1/3 if using egg)
1/2 cup honey (may use 1/4 cup) **we prefer 1/4 cup
3 1/2 teaspoons instant yeast
1 egg (optional)
5 cups freshly milled flour
2 teaspoons salt
1-2 Tablespoons lecithin (optional)
1/2 teaspoon gluten (optional)
Combine water, oil, and honey. Add 3 cups of flour, yeast, salt, lecithin, and gluten. Mix thoroughly. Add the remaining flour and knead until smooth and elastic (about 10 minutes). Let rise until double (about one hour). Shape into loaves or rolls. Place in greased pans, and let rise again. For loaves, bake at 350 degrees about 30 minutes. Makes two 1 1/2 pound loaves.
**Because I could not get my bread to rise, I mix things a little differently. I use my stand mixer to mix ingredients and begin kneading. Then I finish kneading by hand. I combine my hot water and yeast first. Once that has mixed a little, I then add salt, oil, honey, and sometimes egg. After that, I add my flour. I don't measure my flour anymore. I've made bread so many times that I know what the consistency is supposed to be. The humidity levels will also affect the amount of flour that you need to use. This recipe is delicious, and our entire family loves it! I hope you can enjoy it too.
Slightly Sweet but Very Simple Whole Wheat Bread
* This recipe makes 3-3 1/2 pounds of bread dough and is too large for most automatic bread machines. You may cut this recipe in half to make 1 1/2 pounds of dough for a standard automatic bread machine. This dough may be used for any of the variations.
2 cups hot water (115-118 degrees)
1/2 cup oil (1/3 if using egg)
1/2 cup honey (may use 1/4 cup) **we prefer 1/4 cup
3 1/2 teaspoons instant yeast
1 egg (optional)
5 cups freshly milled flour
2 teaspoons salt
1-2 Tablespoons lecithin (optional)
1/2 teaspoon gluten (optional)
Combine water, oil, and honey. Add 3 cups of flour, yeast, salt, lecithin, and gluten. Mix thoroughly. Add the remaining flour and knead until smooth and elastic (about 10 minutes). Let rise until double (about one hour). Shape into loaves or rolls. Place in greased pans, and let rise again. For loaves, bake at 350 degrees about 30 minutes. Makes two 1 1/2 pound loaves.
**Because I could not get my bread to rise, I mix things a little differently. I use my stand mixer to mix ingredients and begin kneading. Then I finish kneading by hand. I combine my hot water and yeast first. Once that has mixed a little, I then add salt, oil, honey, and sometimes egg. After that, I add my flour. I don't measure my flour anymore. I've made bread so many times that I know what the consistency is supposed to be. The humidity levels will also affect the amount of flour that you need to use. This recipe is delicious, and our entire family loves it! I hope you can enjoy it too.
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