But really, I have just been SO busy!
Who knew balancing family, a full time job, two blogs and a bathroom remodel could be so challenging? Well, it is. But I assure you that through it all, stress or no stress, I have stuck to my guns and kept most processed sugars out of my diet. I have discovered a new favorite cracker: Annie's Homegrown Whole Wheat Bunnies, and eaten more fruit than I thought was possible.
This article with information from the American Heart Association was posted yesterday on CNN.com and is a real eye-opener for the amount of sugar that we consumer as a nation vs. the amount of sugar we should consume for our health.
6 teaspoons for Women, 9 teaspoons for Men:
If you're like most Americans, you will consume 22 teaspoons, or 355 calories, of added sugar today. Now, the American Heart Association would like you to cut back dramatically.
Added sugar is commonly found in soft drinks, candy, and cookies but it can lurk in many healthful foods too.
For the first time, the group has issued guidelines that say most women should consume no more then 6 teaspoons (about 100 calories or 25 grams) of added sugar daily, and most men no more than 9 teaspoons (about 150 calories or 37.5 grams).
But here's the tricky part: Added sugar not only includes the white table sugar you might spoon into a cup of coffee or a bowl of cereal, but also sugar added to food and drinks before you even purchase them. Added sugar is commonly found in soft drinks, candy, cakes, and cookies (though it lurks in many types of food, including some yogurts and even granola.)
Some of the most common added sugars are corn sweetener, corn syrup, dextrose, glucose, high fructose corn syrup, honey, maltose, malt syrup, molasses, sucrose, and syrup. In contrast, the most common naturally occurring sugars are fructose and lactose, found in fruit and dairy products, respectively.
The new guidelines were published Monday in Circulation: Journal of the American Heart Association.
The primary pitfalls of added sugars, according to lead author Rachel Johnson, are that they deliver empty calories and they tend to replace other nutrient-rich foods in our diet. "Because most of us lead a fairly sedentary lifestyle, the food we do eat needs to be packed with nutrients," says Johnson, who is a registered dietitian and a professor of nutrition at the University of Vermont, in Burlington.
One of the specific challenges of limiting added sugars is simply recognizing them. Food manufacturers don't have to list the amount of added sugar on products, says Johnson. Instead, added sugars are lumped in with naturally occurring sources, and usually listed together as "total sugars."
Johnson suggests identifying which sugary foods your family consumes most often, and investigating their specific sugar contents, either by finding the product's Web site online, or by consulting the U.S. Department of Agriculture's food composition database.
Although added sugar is not directly linked to heart disease, it is associated with risk factors such as obesity, high blood pressure, high levels of triglycerides, and high levels of C-reactive protein, which has been linked to oxidative stress and inflammation, says Linda Van Horn, a registered dietitian and chair of the American Heart Association's Nutrition Committee.
In contrast, foods with naturally occurring sugars deliver nutrients while still satisfying our craving for sweetness. For example, fruits have essential vitamins and minerals as well as protective agents known as phytonutrients, such as carotenoids and polyphenols; dairy products contain calcium, protein, vitamin D, and more.
In the past, there have been few formal guidelines on how much added sugar is too much. The American Heart Association went so far as to recommend only that people "limit added sugars" or consume them "in moderation." The USDA says that based on an average adult 2000-calorie diet, 10 teaspoons of added sugar, or about 40 grams, is the maximum.
So how do you cut down on added sugars? The No. 1. strategy is to eliminate or at least reduce the biggest source of extra sugar in our diets: soft drinks and other sugar-sweetened beverages. For example, one can of soda delivers 130 calories and 8 teaspoons of added sugar.
Sodas containing artificial sweeteners can be used as a "transition beverage" to help reduce the number of sugary drinks consumed, recommends Johnson. Even better alternatives for soda are water, unsweetened iced tea, and low-fat milk, she suggests.
Another tactic: Limit processed foods, and opt for as many fresh, whole, unpackaged, and unprocessed foods as you can, such as fruits, veggies, grains, nuts, and seeds.
Elisa Zied, a registered dietitian and American Dietetic Association spokesperson, says staying away from heavily refined foods means "you'll not only save yourself from too much sugar, but you'll also reduce the risk of overloading on sodium and fat and calories in general."
You can "save up" your added sugar calories and use them to enhance the flavor of healthy foods, says Zied. For example, reserve your extra sugar for nutrient-rich choices such as fruit-flavored yogurt, chocolate milk, or frosted whole-grain wheat cereal.
Health Library
MayoClinic.com: Artificial sweetners: A safe alternative to sugar?
According to the AHA, the limits recommended for men and women are a rough estimate. They say a person's daily intake of added sugars should not exceed half of the daily allotment of discretionary calories, which are those calories left over after consuming foods recommended for a healthy diet, such as fruit, vegetables, low-fat dairy foods, high-fiber whole grains, and lean fish and meats.
You can calculate your own daily dose of discretionary calories on the USDA's Web site, using several factors including age, sex, weight, height, and level of physical activity. Parents wondering about the right amount of added sugars for their children can also use the same Web site to figure it out.
In addition to sugary sodas, fruit juices and fruit drinks are common sugar traps for kids, according to the American Academy of Pediatrics (AAP). Not only do they provide fewer nutritional benefits than whole fruits, but sugary beverages are also associated with malnutrition, tooth decay, and stomach problems such as diarrhea and gassiness in some children, says the AAP.
Parents should choose 100 percent fruit juices and stay away from fruit drinks altogether, according to the pediatricians' guidelines. Kids ages 1 to 6 should not have more than 4 to 6 ounces of fruit juice a day; the older kids' limit is between 8 to 12 ounces; babies under 6 months should not drink juice at all.
Wednesday, August 26, 2009
Thursday, May 28, 2009
All About Agave
Well, probably needless to say to those of you who read this...I am too busy for my own good. As such, I have not had any time to even think about blogging about my no sugar journey. I am still on a path to success with few temptations along the way.
I think the question I get most frequently is:
"Do you feel like you have more energy?"
Sugar is known to slow you down and make you feel more lethargic, but I think with my busy lifestyle, I wouldn't notice if I have had any more energy without sugar. I feel tired all the time but I'm pretty sure it has more to do with all the things on my schedule rather than what I am eating.
My favorite sugar substitute is definitely agave nectar...you can bake with it, put it in your tea, and even cook with it. And the best part is...it's NOT more expensive than honey if you get it at Vitamin Cottage!
What is Agave Nectar?
While agave (pronounced ah-GAH-vay) is best recognized as the plant from which tequila is made, it has also been used for thousands of years as an ingredient in food. The nectar made from the plant is known in Mexico as aguamiel, or "honey water." Now, due to increasing awareness of agave nectar's many beneficial properties, it is becoming the preferred sweetener of health conscious consumers, doctors, and natural foods cooks alike.
Where Does Agave Nectar Come From?
Agave nectar (sometimes called agave syrup) is most often produced from the Blue Agaves that thrive in the volcanic soils of Southern Mexico. Agaves are large, spikey plants that resemble cactus or yuccas in both form and habitat, but they are actually succulents similar to the familiar Aloe Vera.Agaves come in many sizes and colors — well over 100 species. Due to the Blue Agave's high carbohydrate content (which results in a high percentage of fructose in the final nectar), Blue Agave is the preferred species for producing nectar. Though there are other species used to produce agave nectars, such as the Maguey Agave, the premium nectars are produced from 100% Weber Blue Agave.
How is Agave Nectar Made?
When the agave has grown to 7-10 years old, the leaves of the plant are cut off, revealing the core of the plant (called the "pina"). When harvested, the pina resembles a giant pineapple and can weigh in at 50 to 150 pounds. To make the agave nectar, sap is extracted from the pina, filtered, and heated at a low temperature, which breaks down the carbohydrates into sugars. Lighter and darker varieties of agave nectar are made from the same plants. Because of the low temperatures used in processing many varieties (under 118°F) raw foods enthusiasts generally regard agave nectar as a raw food.
What Does Agave Nectar Taste Like?
The taste of agave nectar is comparable, though not identical, to honey. Many people who do not like the taste of honey find agave a more palatable choice. It also has none of the bitter aftertaste associated with artificial sweeteners.Though some purveyors offer a half dozen varieties of agave nectar based on different plant varieties and varied preparation methods, most brands offer two types: a light and a dark. The lighter syrups undergo less heating and a more thorough filtration to produce a more mildly flavored product that is neutral enough to be used in many culinary applications. The darker syrups are filtered less, and the solids left in the syrup make for a stronger nectar with a flavor sometimes compared to maple syrup.
source: http://www.allaboutagave.com/
I think the question I get most frequently is:
"Do you feel like you have more energy?"
Sugar is known to slow you down and make you feel more lethargic, but I think with my busy lifestyle, I wouldn't notice if I have had any more energy without sugar. I feel tired all the time but I'm pretty sure it has more to do with all the things on my schedule rather than what I am eating.
My favorite sugar substitute is definitely agave nectar...you can bake with it, put it in your tea, and even cook with it. And the best part is...it's NOT more expensive than honey if you get it at Vitamin Cottage!
What is Agave Nectar?
While agave (pronounced ah-GAH-vay) is best recognized as the plant from which tequila is made, it has also been used for thousands of years as an ingredient in food. The nectar made from the plant is known in Mexico as aguamiel, or "honey water." Now, due to increasing awareness of agave nectar's many beneficial properties, it is becoming the preferred sweetener of health conscious consumers, doctors, and natural foods cooks alike.
Where Does Agave Nectar Come From?
Agave nectar (sometimes called agave syrup) is most often produced from the Blue Agaves that thrive in the volcanic soils of Southern Mexico. Agaves are large, spikey plants that resemble cactus or yuccas in both form and habitat, but they are actually succulents similar to the familiar Aloe Vera.Agaves come in many sizes and colors — well over 100 species. Due to the Blue Agave's high carbohydrate content (which results in a high percentage of fructose in the final nectar), Blue Agave is the preferred species for producing nectar. Though there are other species used to produce agave nectars, such as the Maguey Agave, the premium nectars are produced from 100% Weber Blue Agave.
How is Agave Nectar Made?
When the agave has grown to 7-10 years old, the leaves of the plant are cut off, revealing the core of the plant (called the "pina"). When harvested, the pina resembles a giant pineapple and can weigh in at 50 to 150 pounds. To make the agave nectar, sap is extracted from the pina, filtered, and heated at a low temperature, which breaks down the carbohydrates into sugars. Lighter and darker varieties of agave nectar are made from the same plants. Because of the low temperatures used in processing many varieties (under 118°F) raw foods enthusiasts generally regard agave nectar as a raw food.
What Does Agave Nectar Taste Like?
The taste of agave nectar is comparable, though not identical, to honey. Many people who do not like the taste of honey find agave a more palatable choice. It also has none of the bitter aftertaste associated with artificial sweeteners.Though some purveyors offer a half dozen varieties of agave nectar based on different plant varieties and varied preparation methods, most brands offer two types: a light and a dark. The lighter syrups undergo less heating and a more thorough filtration to produce a more mildly flavored product that is neutral enough to be used in many culinary applications. The darker syrups are filtered less, and the solids left in the syrup make for a stronger nectar with a flavor sometimes compared to maple syrup.
source: http://www.allaboutagave.com/
Monday, May 4, 2009
Crockpot City!
Anyone who likes to use a crockpot should definitely check this girl's blog out...this is not neccessarily a sugar free site, but all of her recipes are gluten free unless otherwise noted which is a pretty good indication that they are healthy and many times sugar free.
http://crockpot365.blogspot.com
Enjoy!
http://crockpot365.blogspot.com
Enjoy!
Sunday, April 26, 2009
My Very Own Granola
I finally did it!
I love granola and I have been scanning every box on the shelf trying to find one without sugar...I'm not sure they exist, unless they are too expensive...so, I decided I would make my own. I go to Vitamin Cottage, and buy currants, nuts (of any kind really, last time I had walnut pieces and this time I am trying sunflower seeds...a cheaper alternative), and regular oats. Pile the three ingredients in the bowl...I don't measure anything, I just throw it all in and guestimate the ratios. Then I poor agave nectar over it and mix it all together. Add enough agave nectar to make the whole batch sticky and spread the mixture onto a cookie sheet. Pop it in the oven for 8-10 minutes at 350 deg. Remove from oven, stir and let it cool, then transfer it to a bowl with a lid to keep it fresh. I have kept mine in the fridge and it seems to work well, but I'm sure you could leave it in an air tight container in a cupboard as well.
Hopefully you will try this...it is SO tasty and really a much more affordable way to eat granola!
I love granola and I have been scanning every box on the shelf trying to find one without sugar...I'm not sure they exist, unless they are too expensive...so, I decided I would make my own. I go to Vitamin Cottage, and buy currants, nuts (of any kind really, last time I had walnut pieces and this time I am trying sunflower seeds...a cheaper alternative), and regular oats. Pile the three ingredients in the bowl...I don't measure anything, I just throw it all in and guestimate the ratios. Then I poor agave nectar over it and mix it all together. Add enough agave nectar to make the whole batch sticky and spread the mixture onto a cookie sheet. Pop it in the oven for 8-10 minutes at 350 deg. Remove from oven, stir and let it cool, then transfer it to a bowl with a lid to keep it fresh. I have kept mine in the fridge and it seems to work well, but I'm sure you could leave it in an air tight container in a cupboard as well.
Hopefully you will try this...it is SO tasty and really a much more affordable way to eat granola!
Wednesday, April 15, 2009
Google Search: Why is sugar bad
Result:
Why is Refined Sugar - Known As White Sugar - Bad for You?By Olan Butler
Americans consume between two to three pounds of sugar every week. The sugar is being processed in so many foods we eat. These foods are not just sweets. Sugar in large quantities can be found in peanut butter, mayonnaise, bread, ketchup and many other categorically “non-sweets” products.
Now let’s get to the question: Why is Refined Sugar bad for you?
Refined Sugar is bad for you because it raises the insulin level in your blood. Raised blood insulin levels depress the immune system. If your immune system is depressed then your ability to fight disease is weakened. Raised blood insulin levels can cause weight gain. Insulin promotes the storage of fat; so, when you eat foods high in refined sugar, you increase fat storage. Obviously, the result is rapid weight gain. Refined Sugar contains no vitamins or minerals so in order for sugar to be metabolized it must draw on the body’s reserve of vitamins and minerals. When these reserves are depleted, metabolization of cholesterol and fatty acid is impeded, contributing to higher blood serum triglycerides, cholesterol, promoting obesity due to higher fatty acid storage around organs.
In summary here are ways that refined sugar can affect your health:
• Sugar can suppress the immune system.
• Sugar can upset the body's mineral balance.
• Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
• Sugar can produce a significant rise in triglycerides.
• Sugar can cause drowsiness and decreased activity in children.
• Sugar can reduce helpful high density cholesterol (HDLs).
• Sugar can promote an elevation of harmful cholesterol (LDLs).
• Sugar can cause hypoglycemia.
• Sugar contributes to a weakened defense against bacterial infection.
• Sugar can cause kidney damage.
• Sugar can increase the risk of coronary heart disease.
• Sugar may lead to chromium deficiency.
• Sugar can cause copper deficiency.
• Sugar interferes with absorption of calcium and magnesium.
• Sugar can increase fasting levels of blood glucose.
• Sugar can promote tooth decay.
• Sugar can produce an acidic stomach.
• Sugar can raise adrenaline levels in children.
• Sugar can lead to periodontal disease.
• Sugar can speed the aging process, causing wrinkles and grey hair.
• Sugar can increase total cholesterol.
• Sugar can contribute to weight gain and obesity.
• High intake of sugar increases the risk of Crohn's disease and ulcerative colitis.
• Sugar can contribute to diabetes.
• Sugar can contribute to osteoporosis.
• Sugar can cause a decrease in insulin sensitivity.
• Sugar leads to decreased glucose tolerance.
• Sugar can cause cardiovascular disease.
• Sugar can increase systolic blood pressure.
• Sugar causes food allergies.
• Sugar can cause free radical formation in the bloodstream.
• Sugar can cause toxemia during pregnancy.
• Sugar can contribute to eczema in children.
• Sugar can overstress the pancreas, causing damage.
• Sugar can cause atherosclerosis.
• Sugar can compromise the lining of the capillaries.
• Sugar can cause liver cells to divide, increasing the size of the liver.
• Sugar can increase the amount of fat in the liver.
• Sugar can increase kidney size and produce pathological changes in the kidney.
• Sugar can cause depression.
• Sugar can increase the body's fluid retention.
• Sugar can cause hormonal imbalance.
• Sugar can cause hypertension.
• Sugar can cause headaches, including migraines.
• Sugar can cause an increase in delat, alpha and theta brain waves, which can alter the mind's ability to think clearly.
• Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
• Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
• Sugar increases bacterial fermentation in the colon.
Bullet List Source: www.nancyappleton.com
Whoa. Not to freak anyone out or anything. I think the keyword is "can" and the idea is maintaining the volume of consumption...but sugar can really have some bad effects on our health. I'm not sure I will ever go back to the level I was at before I began this no sugar diet.
Why is Refined Sugar - Known As White Sugar - Bad for You?By Olan Butler
Americans consume between two to three pounds of sugar every week. The sugar is being processed in so many foods we eat. These foods are not just sweets. Sugar in large quantities can be found in peanut butter, mayonnaise, bread, ketchup and many other categorically “non-sweets” products.
Now let’s get to the question: Why is Refined Sugar bad for you?
Refined Sugar is bad for you because it raises the insulin level in your blood. Raised blood insulin levels depress the immune system. If your immune system is depressed then your ability to fight disease is weakened. Raised blood insulin levels can cause weight gain. Insulin promotes the storage of fat; so, when you eat foods high in refined sugar, you increase fat storage. Obviously, the result is rapid weight gain. Refined Sugar contains no vitamins or minerals so in order for sugar to be metabolized it must draw on the body’s reserve of vitamins and minerals. When these reserves are depleted, metabolization of cholesterol and fatty acid is impeded, contributing to higher blood serum triglycerides, cholesterol, promoting obesity due to higher fatty acid storage around organs.
In summary here are ways that refined sugar can affect your health:
• Sugar can suppress the immune system.
• Sugar can upset the body's mineral balance.
• Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
• Sugar can produce a significant rise in triglycerides.
• Sugar can cause drowsiness and decreased activity in children.
• Sugar can reduce helpful high density cholesterol (HDLs).
• Sugar can promote an elevation of harmful cholesterol (LDLs).
• Sugar can cause hypoglycemia.
• Sugar contributes to a weakened defense against bacterial infection.
• Sugar can cause kidney damage.
• Sugar can increase the risk of coronary heart disease.
• Sugar may lead to chromium deficiency.
• Sugar can cause copper deficiency.
• Sugar interferes with absorption of calcium and magnesium.
• Sugar can increase fasting levels of blood glucose.
• Sugar can promote tooth decay.
• Sugar can produce an acidic stomach.
• Sugar can raise adrenaline levels in children.
• Sugar can lead to periodontal disease.
• Sugar can speed the aging process, causing wrinkles and grey hair.
• Sugar can increase total cholesterol.
• Sugar can contribute to weight gain and obesity.
• High intake of sugar increases the risk of Crohn's disease and ulcerative colitis.
• Sugar can contribute to diabetes.
• Sugar can contribute to osteoporosis.
• Sugar can cause a decrease in insulin sensitivity.
• Sugar leads to decreased glucose tolerance.
• Sugar can cause cardiovascular disease.
• Sugar can increase systolic blood pressure.
• Sugar causes food allergies.
• Sugar can cause free radical formation in the bloodstream.
• Sugar can cause toxemia during pregnancy.
• Sugar can contribute to eczema in children.
• Sugar can overstress the pancreas, causing damage.
• Sugar can cause atherosclerosis.
• Sugar can compromise the lining of the capillaries.
• Sugar can cause liver cells to divide, increasing the size of the liver.
• Sugar can increase the amount of fat in the liver.
• Sugar can increase kidney size and produce pathological changes in the kidney.
• Sugar can cause depression.
• Sugar can increase the body's fluid retention.
• Sugar can cause hormonal imbalance.
• Sugar can cause hypertension.
• Sugar can cause headaches, including migraines.
• Sugar can cause an increase in delat, alpha and theta brain waves, which can alter the mind's ability to think clearly.
• Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
• Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
• Sugar increases bacterial fermentation in the colon.
Bullet List Source: www.nancyappleton.com
Whoa. Not to freak anyone out or anything. I think the keyword is "can" and the idea is maintaining the volume of consumption...but sugar can really have some bad effects on our health. I'm not sure I will ever go back to the level I was at before I began this no sugar diet.
My Latest Venture
Well, after not having cookies for quite sometime...I decided to attempt a recipe with agave nectar but no sugar. The really turned out pretty good...I used wheat flour so they were a little like bran cookies, but Matt even ate some.
Thursday, March 26, 2009
Turning Down a Cookie
So far in this journey, I have turned down my fair share of doughnuts, cookies, cake, ice cream, brownies and many more sugary treats. But yesterday was truly tough.
"Life isn't always easy for women today! In the shuffle of so many responsibilities, it's easy to lose focus on pursuing godliness in every task. That's why a woman must train herself to reflect on everything she encounters and determine whether or not it encourages holiness. Her character, relationships, ministry, even her soul--all need to be examined and ultimately surrendered to God before she can develop the godly character she so desperately wants. Through poignant stories and faithful reminders, Barbara Hughes encourages women to discipline every area so that God is most glorified and they are most unified with Him."
There I was in the BloodMobile (that doesn't sound good but I'm pretty sure that's what it's called) and I gave blood for the first time in my life...really a pretty cool experience, but when you are finished, you feel a little drained and they encourage you to eat a snack. Naturally they had a plethora of cookies and when they tried to give one to me, I had to tell them I was not eating sugar. In a cold, sterile environment, feeling drained and tired, my willpower was hardly strong, but I didn't give in. And it was tough. Oh how I wanted that cookie.
I am finding with each day that passes that it is definitely becoming easier, although I am certainly imperfect and temptation is always knocking at the door. I am enjoying talking to people about my struggles, triumphs and the reasons for my sugar fast. I am discovering new ways to be faithful and training myself to focus on verses like Philippians 4:8.
Youth group is one of the things that has really encouraged me lately. In Sunday School, the kids that we have on wednesday nights are memorizing scripture in James. So, to tie Sunday School in with Youth Group, we have begun doing the same...it is something that I remember doing as a child, and even in high school and college, but I can't tell you the last time I set out to memorize scripture. What a wonderful way to learn more about our Lord. Our first few verses are:
"But the wisdom from above is first pure, then peaceable gentle, open to reason, full of mercy and good fruits, impartial and sincere. And a harvest of righteousness is sown in peace by those who make peace."
James 3:17-18
When Matt attended the Shepard's conference a few weeks ago, he brought home a boat-load of books...seriously they could have filled an entire boat. Anyway, one of the books he brought for me is called "Disciplines of a Godly Woman" by Barbara Hughes...it's perfect! This is the exact focus of my no sugar goal. I have read the first chapter and already it is so applicable to my sugar fast and a very inspiring and thought-provoking read.
Here is a short introduction to the book:
"Life isn't always easy for women today! In the shuffle of so many responsibilities, it's easy to lose focus on pursuing godliness in every task. That's why a woman must train herself to reflect on everything she encounters and determine whether or not it encourages holiness. Her character, relationships, ministry, even her soul--all need to be examined and ultimately surrendered to God before she can develop the godly character she so desperately wants. Through poignant stories and faithful reminders, Barbara Hughes encourages women to discipline every area so that God is most glorified and they are most unified with Him."
Although temptations may be ever in our midst, surrounding ourselves with the encouraging words listed in Philippians 4:8 gives us new strength and temptation becomes much easier to resist.
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