What is the deal with trans fat, anyway? Have you noticed food packages that say "trans fat free?" Well, in many way, sadly, you can't believe the package!
So what are they? Trans fats are created in a hydrogenation process-by heating liquid vegetable oil (remember, the polyunsaturated fat that's not supposed to be heated?) in the presence of hydrogen to make them solid at room temperature. If you look at food packages you will see "partially hydrogenated oil" or some form of that, on EVERYTHING! Frozen foods like pizza, shortening, salad dressing, all snack foods, white bread, cookie dough products, chips, processed cheese, margarine and "heart healthy" butter, ice cream, candy, all fried foods in polyunsatured oils, and the list could go on.
And what is so bad about trans fat? I'm glad you asked! Trans fats are the artery-clogging fats. They increase your bad cholesterol. Therefore, they increase the risk of cancer and heart disease. The good fats we talked about allow fat to do the job it was intended to do while trans fats help to reverse that process. They are a hot topic these days and many restaurants are being asked to remove them from their businesses. So if you eat the foods listed above on a regular basis, chances are you are eating lots of trans fat! I was oblivious to this fact just a few years ago. Knowing how bad trans fats are help me to stay away from the above listed foods. If you're not ready to go without processed foods, try switching to organic products. While not the healthiest either since they are still processed, they will not have trans fat in them because they won't be made with hydrogenated or partially-hydrogenated oil.
Why would companies use hydrogenated oil if it's so bad for us?? Great question! The answer is the same for many of the crappy products they use...money and shelf life! I'm sure you're not surprised! It's cheaper to use this kind of oil so they can price their products more competitively (even though it's still expensive these days, no?). And the product can sit on the shelf longer so they won't lose money on a stale product. Have you ever seen the expiration date on many processed foods...they can sit there a REALLY long time!
Again, it goes back to the fact that we want to believe companies are looking out for our health, but really, they are not. Case in point...you will see "trans fat free" labels on a lot of products that list partially hydrogenated oil in their product. Because the government doesn't have strict guidelines on this one, if there is less than 500 milligrams of trans fat per serving, it can be labeled as "trans fat free." But if you take that small amount and add the other small amounts from all the other food you eat with trans fat, it adds up to a lot! I saw a box of Dunkin' Donuts that said "Trans fat free" on the front. Right, we're supposed to believe that? My sister says you can feel your arteries clogging when you eat one but yet it's not bad for us? Hmmm....
All that is to say, read the labels on what you buy! Seems to be a common theme here. I'd love to hear what foods you are finding it in!
I spent way too much time tonight writing about this subject of fat but once I get rolling...sometimes I can't control myself! So I'll give you a break to digest this and I'll try to come back with something a little lighter!
Monday, September 29, 2008
The Truth about Fat, Part 2
Now that we've talked about different kinds of fat, how do we know which kinds to eat and which kinds are good or not good?
I know in some ways it seems crazy to eat more fat, especially if you typically try to eat a low fat diet. I know for myself, the more fat I eat, the fuller I am, meaning overall, I probably eat less than I would if I ate low-fat. Plus, hopefully you read about the benefits your body gets from fat. There are cultures all over the world that eat lots of good fat and are very healthy people. They don't have processed food like we do in America and their health is overall tons better than ours! I've read research (well, OK, only the summaries of research) where doctors say that increasing saturated fat in the diets of their patients improved their overall health, and allowed them to lose weight.
This is not to say if you suddenly decide to drink a jar of olive oil every day you'll suddenly be healthier. Eating the right kinds of fat as well as reducing sugar and refined carbs are important. Also, not all "good fats" are created equally. Cold-pressed oils are better becasue the process doesn't damage the fat and our bodies cannot easily metabolize damaged fat.
So maybe try a few new things, like cooking in butter or coconut oil, saturated fats that are good for cooking. I used to use olive oil almost entirely for cooking but because it is a monounsaturated fat, it is not as preferable to use for heating, especially on a high heat. Now I mostly use olive oil as part of my salad dressing but I do occasionally cook with it or roast vegetables with it. I'm also experimenting with palm oil, a good saturated fat and baking with coconut oil. Other good saturated fats are cream, eggs, meat, and cheese. I havent' posted yet about the kinds of these that are best yet but that's too much for now. Can I just say I love putting butter and cream on my oatmeal...had it this morning! Yummy!
Some monounsaturated fats to try...do you like avocados? My family loves them and they are so filling and delicious. Try them along with a hamburger or on a salad. I give them a sprinkle of sea salt and eat them out of the shell. There are lots of oils I've never tried like almond oil and grapeseed oil but maybe they sound good to you?
Now, the polyunsaturated fats. These again are not used for cooking and many of them do not sound tempting to me like salmon oil, chia seed oil, hemp seed oil and wheat germ oil. I really would have no idea what to do with such things! My family does daily take cod liver oil, right off the spoon. Both my kids, under the age of 3, love it! We buy Carlson Lemon flavored Icelandic cod liver oil and it is such a great supplement with all the benefits of omega-3's. I know it sounds disgusting but it's not so bad. Now, the non-lemon flavor...I can't deal with that one (and I tried) so don't try to be a hero, unless you really want to. I also use flaxseed oil when I make smoothies. I can't drink that one alone either but mixed with something stronger, I can't even taste it at all. I know I listed oils such as safflower, corn, sunflower, and soybean as sources of polyunsaturated fat but they are very high in Omega-6's and are a great source of what leads our diets to a bad balance. All processed foods have these in some form and even organic processed foods don't use the best oil, even if they are organic. So limit those kind of vegetable oils when possible.
Animal products, free range eggs, wild fish, nuts and seeds are all great sources of healthy fat. Maybe you want to try having fish once a week? Or mixing some almonds and sunflower seeds with some chocolate chips or cranberries (hey, I'll give you a break to have something sweet!) Or maybe you'll switch to butter from the horrible substitutes that are out there (more on next post).
Are these oils more expensive? Well, yes, of course, like all things that are good for us. So again, go slow. Pick one thing that sounds good and try it. If you like it, then switch one more. That's the best way to make a positive and consistent change.
Please read the next post about the kind of fat to avoid as much as possible! But I'll leave you with a smoothie recipe from Jordan Rubin. I use this as my base and then change out the fruit or make different flavors. It makes a great breakfast! And full of good fat!
Basic Smoothie Recipe
Mix in a blender:
1 cup plain whole-milk yogurt, kefir, or coconut milk or coconut water (yogurt and coconut milk are a personal favorite)
1 tsp. organic flax seed oil
1tsp. organic extra-virgin coconut oil
1 Tbsp. raw honey
1 cup fresh or frozen fruit, pref. local or organic (I like using frozen, makes it icier)
1 scoop goat's milk protein powder (a product of Jordan Rubin, but you could omit this)
dash of vanilla extract (optional)
1 raw egg (optional but gives protein and good fat!)
I know in some ways it seems crazy to eat more fat, especially if you typically try to eat a low fat diet. I know for myself, the more fat I eat, the fuller I am, meaning overall, I probably eat less than I would if I ate low-fat. Plus, hopefully you read about the benefits your body gets from fat. There are cultures all over the world that eat lots of good fat and are very healthy people. They don't have processed food like we do in America and their health is overall tons better than ours! I've read research (well, OK, only the summaries of research) where doctors say that increasing saturated fat in the diets of their patients improved their overall health, and allowed them to lose weight.
This is not to say if you suddenly decide to drink a jar of olive oil every day you'll suddenly be healthier. Eating the right kinds of fat as well as reducing sugar and refined carbs are important. Also, not all "good fats" are created equally. Cold-pressed oils are better becasue the process doesn't damage the fat and our bodies cannot easily metabolize damaged fat.
So maybe try a few new things, like cooking in butter or coconut oil, saturated fats that are good for cooking. I used to use olive oil almost entirely for cooking but because it is a monounsaturated fat, it is not as preferable to use for heating, especially on a high heat. Now I mostly use olive oil as part of my salad dressing but I do occasionally cook with it or roast vegetables with it. I'm also experimenting with palm oil, a good saturated fat and baking with coconut oil. Other good saturated fats are cream, eggs, meat, and cheese. I havent' posted yet about the kinds of these that are best yet but that's too much for now. Can I just say I love putting butter and cream on my oatmeal...had it this morning! Yummy!
Some monounsaturated fats to try...do you like avocados? My family loves them and they are so filling and delicious. Try them along with a hamburger or on a salad. I give them a sprinkle of sea salt and eat them out of the shell. There are lots of oils I've never tried like almond oil and grapeseed oil but maybe they sound good to you?
Now, the polyunsaturated fats. These again are not used for cooking and many of them do not sound tempting to me like salmon oil, chia seed oil, hemp seed oil and wheat germ oil. I really would have no idea what to do with such things! My family does daily take cod liver oil, right off the spoon. Both my kids, under the age of 3, love it! We buy Carlson Lemon flavored Icelandic cod liver oil and it is such a great supplement with all the benefits of omega-3's. I know it sounds disgusting but it's not so bad. Now, the non-lemon flavor...I can't deal with that one (and I tried) so don't try to be a hero, unless you really want to. I also use flaxseed oil when I make smoothies. I can't drink that one alone either but mixed with something stronger, I can't even taste it at all. I know I listed oils such as safflower, corn, sunflower, and soybean as sources of polyunsaturated fat but they are very high in Omega-6's and are a great source of what leads our diets to a bad balance. All processed foods have these in some form and even organic processed foods don't use the best oil, even if they are organic. So limit those kind of vegetable oils when possible.
Animal products, free range eggs, wild fish, nuts and seeds are all great sources of healthy fat. Maybe you want to try having fish once a week? Or mixing some almonds and sunflower seeds with some chocolate chips or cranberries (hey, I'll give you a break to have something sweet!) Or maybe you'll switch to butter from the horrible substitutes that are out there (more on next post).
Are these oils more expensive? Well, yes, of course, like all things that are good for us. So again, go slow. Pick one thing that sounds good and try it. If you like it, then switch one more. That's the best way to make a positive and consistent change.
Please read the next post about the kind of fat to avoid as much as possible! But I'll leave you with a smoothie recipe from Jordan Rubin. I use this as my base and then change out the fruit or make different flavors. It makes a great breakfast! And full of good fat!
Basic Smoothie Recipe
Mix in a blender:
1 cup plain whole-milk yogurt, kefir, or coconut milk or coconut water (yogurt and coconut milk are a personal favorite)
1 tsp. organic flax seed oil
1tsp. organic extra-virgin coconut oil
1 Tbsp. raw honey
1 cup fresh or frozen fruit, pref. local or organic (I like using frozen, makes it icier)
1 scoop goat's milk protein powder (a product of Jordan Rubin, but you could omit this)
dash of vanilla extract (optional)
1 raw egg (optional but gives protein and good fat!)
The Truth about Fat, Part 1
One thing everyone, OK not quite everyone, but most people assume when I tell them I eat a little differently is that I must eat a low-fat diet, or a low-carb diet. Yuck to both of those, for the record. Truth is, I eat a lot of fat! My family's diet is actually rather high in fat when you break it down, which is one thing I love about it! The KIND of fat I eat is what is most important because there are different kinds. Not all fat causes us to gain weight, which is great news!
Fats are necessary for our bodies. It can be a solid fat or a liquid fat called an oil. We get fat from our food and it is stored in our body and used for energy. Fatty acids give our bodies insulation and a cushion for our vital organs. All cells in our body need fatty acids to make and build new cells. They are also vital in our nerve impulse transmissions and for brain development.
Fatty acids are chains of carbon atoms with hydrogen atoms filling the available bonds. Most fats that we eat and that are in our bodies are a collection of molecues called triglycerides that is formed from three fatty-acids attached to a glycerol molecule. OK, so I know this isn't biology class but it does help explain different kinds of fats. A saturated fat means the carbon bonds are saturated with hydrogen molecules. This makes them stable and they won't easily go rancid, even when heated for cooking. They are mostly solid at room temperature. The body prefers these to burn for energy. Examples of saturated fats are animal fats from meat, butter, whole milk, cheese, cream and plant sources such as coconut oil.
Monounsaturated fats have a link in the carbon chain where 2 carbon molecules share 2 bonds with each other. This makes them mostly stable like saturated fats and they can be used in cooking as well. They are mostly solid when cold and liquid at room temperature. This would be fats like olive oil and nut oils like almonds, cashews, peanuts, etc...and avocados.
Polyunsaturated fats have 2 or more double bonds in their carbon chain. They are always liquid, go rancid easily and should not be heated or used for cooking, but can be eaten. Oils such as corn, safflower, soybean, and sunflower would be examples.
The two most common fatty acids from the polyunsaturated category probably sound familiar to you, Omega 3 and Omega 6. Because the body cannot make them, they are called essential fatty acids, and must be obtained from the food we eat. I won't go into any more sciencey explanations here but only explain the importance of getting these essential fatty acids in our diet. I know there is a lot of talk out there about making sure we get Omega 3's so here is why. Omega 3 fatty-acids help the arteries and other parts of the body stay free from inflamation so they have been shown to help improve diseases that cause inflammation in various parts of the body such as autoimmune diseases, lupus, and rheumatoid arthritis. Omega 3's also reduce the risk of heart disease, stroke and reduce symptoms of depression, hypertension, ADD, joint pain, and other diseases. They strengthen the immune system as well. They protect the nervous system and are crucial in fetal and early childhood development. They can improve cardiovascular health and balance insulin levels. You can get Omega 3's in fatty fish such as salmon and albacore tuna, high omega-3 eggs, flaxseed oil, walnuts and cod liver oil as well as various fruits and vegetables.
The other kind of EFA (essential fatty acid) I'll discuss is Omega -6, found in grains, cereals, baked products, and vegetable oil. Omega-6 is particulary helpful in blood clotting and supports skin health. However, omega-3 and omega-6 must be balanced correctly. Most of us have a diet that is too high in omega-6's. I've read that many American diets have a 20-1 ration (20 omega 6's to 1 omega-3). The ratio should be about 4 parts omega-3 to one part omega-6. If there is too much omega-6's in our bodies, this is a big promotion for disease.
While most doctors will tell you to decrease your consumption of fats, particulary saturated fats, it's not this kind of fat that leads to cardiovascular disease. Eating refined sugars and carbs that build up in our bodies and don't get burned for energy can increase triglycerides that lead to heart disease and weight gain. Fats are an important part of what we eat because they help us absorb nutrients more slowly so we can feel fuller longer. This is one reason most low-fat diets don't work for long periods of time because people are very hungry all the time!
So I think that's enough to digest for now. More on the next post!
Fats are necessary for our bodies. It can be a solid fat or a liquid fat called an oil. We get fat from our food and it is stored in our body and used for energy. Fatty acids give our bodies insulation and a cushion for our vital organs. All cells in our body need fatty acids to make and build new cells. They are also vital in our nerve impulse transmissions and for brain development.
Fatty acids are chains of carbon atoms with hydrogen atoms filling the available bonds. Most fats that we eat and that are in our bodies are a collection of molecues called triglycerides that is formed from three fatty-acids attached to a glycerol molecule. OK, so I know this isn't biology class but it does help explain different kinds of fats. A saturated fat means the carbon bonds are saturated with hydrogen molecules. This makes them stable and they won't easily go rancid, even when heated for cooking. They are mostly solid at room temperature. The body prefers these to burn for energy. Examples of saturated fats are animal fats from meat, butter, whole milk, cheese, cream and plant sources such as coconut oil.
Monounsaturated fats have a link in the carbon chain where 2 carbon molecules share 2 bonds with each other. This makes them mostly stable like saturated fats and they can be used in cooking as well. They are mostly solid when cold and liquid at room temperature. This would be fats like olive oil and nut oils like almonds, cashews, peanuts, etc...and avocados.
Polyunsaturated fats have 2 or more double bonds in their carbon chain. They are always liquid, go rancid easily and should not be heated or used for cooking, but can be eaten. Oils such as corn, safflower, soybean, and sunflower would be examples.
The two most common fatty acids from the polyunsaturated category probably sound familiar to you, Omega 3 and Omega 6. Because the body cannot make them, they are called essential fatty acids, and must be obtained from the food we eat. I won't go into any more sciencey explanations here but only explain the importance of getting these essential fatty acids in our diet. I know there is a lot of talk out there about making sure we get Omega 3's so here is why. Omega 3 fatty-acids help the arteries and other parts of the body stay free from inflamation so they have been shown to help improve diseases that cause inflammation in various parts of the body such as autoimmune diseases, lupus, and rheumatoid arthritis. Omega 3's also reduce the risk of heart disease, stroke and reduce symptoms of depression, hypertension, ADD, joint pain, and other diseases. They strengthen the immune system as well. They protect the nervous system and are crucial in fetal and early childhood development. They can improve cardiovascular health and balance insulin levels. You can get Omega 3's in fatty fish such as salmon and albacore tuna, high omega-3 eggs, flaxseed oil, walnuts and cod liver oil as well as various fruits and vegetables.
The other kind of EFA (essential fatty acid) I'll discuss is Omega -6, found in grains, cereals, baked products, and vegetable oil. Omega-6 is particulary helpful in blood clotting and supports skin health. However, omega-3 and omega-6 must be balanced correctly. Most of us have a diet that is too high in omega-6's. I've read that many American diets have a 20-1 ration (20 omega 6's to 1 omega-3). The ratio should be about 4 parts omega-3 to one part omega-6. If there is too much omega-6's in our bodies, this is a big promotion for disease.
While most doctors will tell you to decrease your consumption of fats, particulary saturated fats, it's not this kind of fat that leads to cardiovascular disease. Eating refined sugars and carbs that build up in our bodies and don't get burned for energy can increase triglycerides that lead to heart disease and weight gain. Fats are an important part of what we eat because they help us absorb nutrients more slowly so we can feel fuller longer. This is one reason most low-fat diets don't work for long periods of time because people are very hungry all the time!
So I think that's enough to digest for now. More on the next post!
Friday, September 26, 2008
Healthier Sugar Substitutes
To summarize the last few posts, sugar in general is not good for our bodies. Sugar, and chemically produced substitutes, can cause a lot of damage. So reducing the amount of sugar we consume is a great idea. Consuming too much of any kind of sugar, healthy substitute or not, can upset your body chemistry. But let's face it, we all will consume sugar in some form so we need to think about some healthier substitutes.
Try to eliminate HFCS, artificial sweeteners, and processed white sugar from your diet. Eat lots of fruit which is naturally sweetened. And, when you want sweetener for baking or tea and coffee, here are some alternatives. There are actually a lot more that I could include but to be honest, I don't know as much about them and these are the ones I use the most frequently or at least have tried at some point. I'll put some links to these products so you can see what they look like. I'm not endorsing the actual sites, but it's just to give you a picture or you can do more reading on your own if one of them greatly interests you.
1. Raw Honey-Honey that has not been heated to over 117 degrees has lots of enzymes that help digest carbohydrates and nutrients as well. There are lots of forms of honey so the closest you can get to raw honey is the best but any honey to start with is good. I love this product called Really Raw Honey. It is amazing! Baking with honey is a little tricky. I've found that unless the recipe specifically calls for honey, you have to really adapt it because honey is more liquidy than sugar. So I'm not quite an expert on that yet, but I'm experimenting and learning. I'll post some recipes in the future you can try. Remember not to give raw honey to infants, though.
2. Maple syrup-Not the kind you buy in the store that has HFCS in it and uses formaldehyde in its production, but pure maple syrup. It is rich in trace minerals. It is a little pricey to buy but the taste is great. Not only good on pancakes, but sweet potatoes and baking as well. I think it's great as a natural sweetener added to plain yogurt. Again, like honey, you have to adapt the ingredients due to the liquid content and it is much sweeter than honey so you don't need as much. Maple sugar is the powdered form of the syrup. It is quite expensive but I buy it to use sparingly to sprinkle on oatmeal or sweet potatoes but it is really sweet and a little goes a long way.
3. Rapadura/Sucanat-I've heard the terms used as equals but they do have some differences and Rapadura is the most pure of all but I use both of them. Rapadura is the commercial name for dehydrated cane sugar juice. You'll see in a lot of organic processed foods they use evaporated cane juice. Rapadura is full of minerals and mimics sugar closely so it can be used in baking and retains its nutrients after baking. I substitute it mostly for brown sugar but have for sugar as well. It is really rich tasting and good on oatmeal and sweet potatotes as well.
4. Stevia powder-a little of this goes a long way. It's not good for baking because it doesn't add bulk but is good for sweetening coffee, tea, and recipes that call for just a teaspoon or 2 of sugar. The taste to me is definately different and not my favorite, but that's just a personal opinion. I'm thinking of trying it again. This one will not spike blood sugar levels.
5. Agave nectar-I really love this sweetener in tea but I have read that the effect on the body is very similar to sugar so it may not be one of the better ones but still a better option than white sugar. It comes from the Agave cactus. It says it's 90% fructose but the more natural fructose, not HFCS. You can use it again in recipes that don't call for as much sugar.
6. Xylitol-Another good sweetener that will not spike your blood sugar level. I found a brand called Spry that makes gum and mouthwash with xylitol. It seems to be good for the teeth because it limits growth of bacteria that cause tooth decay. While I have read some mixed things about xylitol because it is a sugar alcohol, it seems to be overall an OK choice. I like the taste of it but don't use it for baking. Some people have intestinal issues with it, just as a heads up!
While they do sell organic white sugar, it really isn't that much better than regular white sugar. Yes it is organic and yes it is a little less processed but it is still white sugar. I do use organic white sugar in baking sometimes but I'm trying other healthier substitutes in baking to see what the end product is like.
Again, read labels to see what kind of sugar is in the products you buy. Any processed food is going to have several forms of bad sugar. While organic processed food is still processed, the sugar they use will be in a much better form.
There are others if you want to do your own research like date sugar, malted grain syrups, molasses, etc...but again, I haven't used them before. Hopefully this will give you a few ideas to get started! I'd love to hear what you try and what you like!
Try to eliminate HFCS, artificial sweeteners, and processed white sugar from your diet. Eat lots of fruit which is naturally sweetened. And, when you want sweetener for baking or tea and coffee, here are some alternatives. There are actually a lot more that I could include but to be honest, I don't know as much about them and these are the ones I use the most frequently or at least have tried at some point. I'll put some links to these products so you can see what they look like. I'm not endorsing the actual sites, but it's just to give you a picture or you can do more reading on your own if one of them greatly interests you.
1. Raw Honey-Honey that has not been heated to over 117 degrees has lots of enzymes that help digest carbohydrates and nutrients as well. There are lots of forms of honey so the closest you can get to raw honey is the best but any honey to start with is good. I love this product called Really Raw Honey. It is amazing! Baking with honey is a little tricky. I've found that unless the recipe specifically calls for honey, you have to really adapt it because honey is more liquidy than sugar. So I'm not quite an expert on that yet, but I'm experimenting and learning. I'll post some recipes in the future you can try. Remember not to give raw honey to infants, though.
2. Maple syrup-Not the kind you buy in the store that has HFCS in it and uses formaldehyde in its production, but pure maple syrup. It is rich in trace minerals. It is a little pricey to buy but the taste is great. Not only good on pancakes, but sweet potatoes and baking as well. I think it's great as a natural sweetener added to plain yogurt. Again, like honey, you have to adapt the ingredients due to the liquid content and it is much sweeter than honey so you don't need as much. Maple sugar is the powdered form of the syrup. It is quite expensive but I buy it to use sparingly to sprinkle on oatmeal or sweet potatoes but it is really sweet and a little goes a long way.
3. Rapadura/Sucanat-I've heard the terms used as equals but they do have some differences and Rapadura is the most pure of all but I use both of them. Rapadura is the commercial name for dehydrated cane sugar juice. You'll see in a lot of organic processed foods they use evaporated cane juice. Rapadura is full of minerals and mimics sugar closely so it can be used in baking and retains its nutrients after baking. I substitute it mostly for brown sugar but have for sugar as well. It is really rich tasting and good on oatmeal and sweet potatotes as well.
4. Stevia powder-a little of this goes a long way. It's not good for baking because it doesn't add bulk but is good for sweetening coffee, tea, and recipes that call for just a teaspoon or 2 of sugar. The taste to me is definately different and not my favorite, but that's just a personal opinion. I'm thinking of trying it again. This one will not spike blood sugar levels.
5. Agave nectar-I really love this sweetener in tea but I have read that the effect on the body is very similar to sugar so it may not be one of the better ones but still a better option than white sugar. It comes from the Agave cactus. It says it's 90% fructose but the more natural fructose, not HFCS. You can use it again in recipes that don't call for as much sugar.
6. Xylitol-Another good sweetener that will not spike your blood sugar level. I found a brand called Spry that makes gum and mouthwash with xylitol. It seems to be good for the teeth because it limits growth of bacteria that cause tooth decay. While I have read some mixed things about xylitol because it is a sugar alcohol, it seems to be overall an OK choice. I like the taste of it but don't use it for baking. Some people have intestinal issues with it, just as a heads up!
While they do sell organic white sugar, it really isn't that much better than regular white sugar. Yes it is organic and yes it is a little less processed but it is still white sugar. I do use organic white sugar in baking sometimes but I'm trying other healthier substitutes in baking to see what the end product is like.
Again, read labels to see what kind of sugar is in the products you buy. Any processed food is going to have several forms of bad sugar. While organic processed food is still processed, the sugar they use will be in a much better form.
There are others if you want to do your own research like date sugar, malted grain syrups, molasses, etc...but again, I haven't used them before. Hopefully this will give you a few ideas to get started! I'd love to hear what you try and what you like!
Thursday, September 25, 2008
Just Say NO to Aspartame
Before I post a list of alternative sweeteners, it's been nagging me to make sure I say something about artificial sweeteners. The name "artificial" should make everyone want to run since it is not a natural sugar, not even close. And what companies want you to believe is that the ingredients used to create these sugars are innocent and pure, but when put together, has a different character that wrecks havoc on the body.
One of the biggest ways people cut down on HFCS is to switch to diet soda, thinking that since they are consuming less calories, they'll lose weight. Or switch to foods created with Splenda since it means they can "have their cake and eat it too." The ironic part is that artificial sweeteners increase the craving for more sweets and trick the body into thinking that sweet things have low calories, which causes the consumption of more sweets. I've heard people say that if you absolutely can't give up soda (which you really should), drink regular soda because as bad as HFCS is for you, artificial sweeteners are worse!!
Artificial sweeteners come in pink, blue, or yellow packs as most folks know them by, but they are in so many of the foods we consume that we don't even realize including yogurt, gum, mints, and lots of processed snack food. They are most often listed on ingredients as aspartame. Aspartame which is more commonly known as Nutrasweet or Equal is highly toxic, yes toxic. The heat in our bodies reacts with acids that the sweetener breaks down into which converts to formaldehyde, yes you heard me correctly. It can cause genetic damage as well as neurological damage and damage to the immune system. It breaks down a barrier in our brain which allows toxins to come in. Aspartame has been linked to MANY MANY diseases and conditions including epilepsy, migraines and headaches, depression, autoimmune disease, brain tumors. diabetes, birth defects, and the list goes on.
Splenda, also known as sucralose, does not have as much research behind it and claims it is made out of sugar. And yet, it is still an ARTIFICIAL sweetener and has been linked to many disorders as well including enlarged organs, lots of complications with pregnancy, diarrhea, reduced growth rate, shrunken thymus glands, and others. So don't believe the hype...it is just as bad as other sweeteners.
So, again, read labels. Know what is in the food you purchase!
One of the biggest ways people cut down on HFCS is to switch to diet soda, thinking that since they are consuming less calories, they'll lose weight. Or switch to foods created with Splenda since it means they can "have their cake and eat it too." The ironic part is that artificial sweeteners increase the craving for more sweets and trick the body into thinking that sweet things have low calories, which causes the consumption of more sweets. I've heard people say that if you absolutely can't give up soda (which you really should), drink regular soda because as bad as HFCS is for you, artificial sweeteners are worse!!
Artificial sweeteners come in pink, blue, or yellow packs as most folks know them by, but they are in so many of the foods we consume that we don't even realize including yogurt, gum, mints, and lots of processed snack food. They are most often listed on ingredients as aspartame. Aspartame which is more commonly known as Nutrasweet or Equal is highly toxic, yes toxic. The heat in our bodies reacts with acids that the sweetener breaks down into which converts to formaldehyde, yes you heard me correctly. It can cause genetic damage as well as neurological damage and damage to the immune system. It breaks down a barrier in our brain which allows toxins to come in. Aspartame has been linked to MANY MANY diseases and conditions including epilepsy, migraines and headaches, depression, autoimmune disease, brain tumors. diabetes, birth defects, and the list goes on.
Splenda, also known as sucralose, does not have as much research behind it and claims it is made out of sugar. And yet, it is still an ARTIFICIAL sweetener and has been linked to many disorders as well including enlarged organs, lots of complications with pregnancy, diarrhea, reduced growth rate, shrunken thymus glands, and others. So don't believe the hype...it is just as bad as other sweeteners.
So, again, read labels. Know what is in the food you purchase!
Monday, September 22, 2008
Pour Some Sugar on Me
SUGAR...oohh, probably my biggest weakness, sweets! There are alternatives, and semi-healthy at that, hooray!
So yesterday, I spoke about High Fructose Corn Syrup (HFCS) and why you should avoid it. Let's talk a little about sugar in general, shall we?
I think everyone knows that sugar should be avoided, yes? Most people I know would like to cut down the amount of sugar in their diet. But cutting out sugar is easier said than done since it's in just about every food we eat, particulary man-made foods and it comes with all kinds of crazy names...sugar, corn syrup, HFCS, sucralose, sucrose, fructose, etc...Before we can look for some alternatives, I think we need to know WHY something is so bad for us. It gives us a reason to make change!
Sugar can do so much damage to our bodies. If you REALLY want to see some of the data, read this article from a health website I visit often that will give you 76 things sugar can do to your body. http://www.mercola.com/article/sugar/dangers_of_sugar.htm Here are a few highlights...can increase cholesterol, lead to cancer, obesity, poor eyesight, tooth disease, osteoporosis, diabetes, allergies, excema, damage body parts, lead to depression, etc...And yet I don't think most of us need to read all of the information to know it's bad for us. We all know that and want to do something about it. So why is it so hard?
Part of the explanation might be the way insulin works in our bodies. When we eat something high in carbs and sugar, particularly in the absence of fiber that helps digest the sugar and slow down digestion in general, our pancreas releases insulin that tells the body what to do with the sugar. Insulin helps the body lower its blood sugar and balance our bodies. Insulin does a lot of other things in our body but since I'm not a biology major, I can't really remember them all. The overall goal is to keep our insulin levels low. The way to do that is to avoid refined grains and sugar that cause our bodies to release the insulin. Our bodies become resistant to insulin the more it is released which means our bodies will no longer use it correctly or be insensitive to it. This could cause excess blood sugar in the body which could then lead to diabetes or other diseases like high blood pressure and heart disease.
The most important thing I think to remember about sugar and insulin is the cycle we get caught up in when we eat sugar. Here's what happens: Eat sugar (or white flour carb products), drive up blood sugar and gain energy, insulin is released to balance body, blood sugar lowers rapidly inducing hunger, eat something else with sugar to get the energy rush, repeat cycle. So basically, eating sweets makes us want to eat sweets more. Eventually our bodies start to reject the insulin which causes us to have increased blood sugar, increased fat in our bodies, and increased clogging of our arteries leading to increased risk for disease.
WOW, so was that overwhelming or what?? Take a deep breath!
Now, is that to say that I never eat sugar! I wish! I still eat it, although I have found some substitutes that are not as harsh as processed white sugar (more on a future post). But what I will say is that because I do choose to eat the best I can and I have eliminated most white sugar from my diet, my body does react harshly when I eat it. I know exactly how I'm going to feel. So if I CHOOSE to eat it, I pay the price with headaches and energy crashes and sluggish feelings.
If you do decide to cut out sugar or lessen the amount you eat, your body will respond with cravings as it goes through withdrawal...just like other addictions. And yes, our bodies are addicted to it. Be patient, alternatives are on the way!
Oh, and for those of you with questions, I'll post answers as they fit in, or maybe I'll just slip them in just for you!
So yesterday, I spoke about High Fructose Corn Syrup (HFCS) and why you should avoid it. Let's talk a little about sugar in general, shall we?
I think everyone knows that sugar should be avoided, yes? Most people I know would like to cut down the amount of sugar in their diet. But cutting out sugar is easier said than done since it's in just about every food we eat, particulary man-made foods and it comes with all kinds of crazy names...sugar, corn syrup, HFCS, sucralose, sucrose, fructose, etc...Before we can look for some alternatives, I think we need to know WHY something is so bad for us. It gives us a reason to make change!
Sugar can do so much damage to our bodies. If you REALLY want to see some of the data, read this article from a health website I visit often that will give you 76 things sugar can do to your body. http://www.mercola.com/article/sugar/dangers_of_sugar.htm Here are a few highlights...can increase cholesterol, lead to cancer, obesity, poor eyesight, tooth disease, osteoporosis, diabetes, allergies, excema, damage body parts, lead to depression, etc...And yet I don't think most of us need to read all of the information to know it's bad for us. We all know that and want to do something about it. So why is it so hard?
Part of the explanation might be the way insulin works in our bodies. When we eat something high in carbs and sugar, particularly in the absence of fiber that helps digest the sugar and slow down digestion in general, our pancreas releases insulin that tells the body what to do with the sugar. Insulin helps the body lower its blood sugar and balance our bodies. Insulin does a lot of other things in our body but since I'm not a biology major, I can't really remember them all. The overall goal is to keep our insulin levels low. The way to do that is to avoid refined grains and sugar that cause our bodies to release the insulin. Our bodies become resistant to insulin the more it is released which means our bodies will no longer use it correctly or be insensitive to it. This could cause excess blood sugar in the body which could then lead to diabetes or other diseases like high blood pressure and heart disease.
The most important thing I think to remember about sugar and insulin is the cycle we get caught up in when we eat sugar. Here's what happens: Eat sugar (or white flour carb products), drive up blood sugar and gain energy, insulin is released to balance body, blood sugar lowers rapidly inducing hunger, eat something else with sugar to get the energy rush, repeat cycle. So basically, eating sweets makes us want to eat sweets more. Eventually our bodies start to reject the insulin which causes us to have increased blood sugar, increased fat in our bodies, and increased clogging of our arteries leading to increased risk for disease.
WOW, so was that overwhelming or what?? Take a deep breath!
Now, is that to say that I never eat sugar! I wish! I still eat it, although I have found some substitutes that are not as harsh as processed white sugar (more on a future post). But what I will say is that because I do choose to eat the best I can and I have eliminated most white sugar from my diet, my body does react harshly when I eat it. I know exactly how I'm going to feel. So if I CHOOSE to eat it, I pay the price with headaches and energy crashes and sluggish feelings.
If you do decide to cut out sugar or lessen the amount you eat, your body will respond with cravings as it goes through withdrawal...just like other addictions. And yes, our bodies are addicted to it. Be patient, alternatives are on the way!
Oh, and for those of you with questions, I'll post answers as they fit in, or maybe I'll just slip them in just for you!
Sunday, September 21, 2008
High Fructose Corn Syrup
So, what I decided to do is write about something that you should try to avoid in your diet. Then in subsequent posts, I'll try to give you some alternatives, OK, not try, I WILL give you some alternatives and if I can't, well, then I won't write about that topic anyway!
I decided to start with high fructose corn syrup, as per request from my granola, earthy, green living younger brother. He also insists everyone needs an organic nerd in their life, like it or not. Jordan Rubin lists "The Dirty Dozen" which are 12 foods he says to avoid ALL the time. So this is one of them, and I have read and heard about it from many other health gurus. I've read a lot about it and the effect it has on the body so I'll explain it the way it makes sense to me and hopefully will make sense to you.
High fructose corn syrup (from here on called HFCS) is a chemically produced sweetener that is chemically produced by a process that converts milling corn to fructose, which is a super, super sweet sugar (note the word chemically used emphatically). Corn is a grain, not a vegetable, and so it is very high in sugar. This process is cheaper than importing real sugar. Because it is cheaper, you'll find it in TONS of foods, and a lot of foods you wouldn't expect to find it. Foods would would expect like soda and processed foods but also in condiments, applesauce, cereal, salad dressing, fruit juice, jelly, and many others. I've read people today eat more HFCS than ever in history! Because corn is one of the major genetically modified crops (GMO), it could contain a toxic mold. More on GMO's later but basically it stands for genetically modified organism meaning it is a man-made version of the real thing.
Some of you are saying, "Fructose, isn't that a good sugar like in fruit?" When you eat fruit, the body is able to digest the fructose because fruit has natural enzymes, vitamins, and minerals that help digest the fructose. The body metabolizes fructose from HFCS differently from other sugars. It actually turns it into triglycerides which increases risk for heart disease by increasing your LDL (bad cholesterol) and decreasing your HDL (good cholesterol).
If you aren't yet conviced, another reason is that when you eat HFCS, your hormones are not stimulated to tell you when you’re full. While sugar is not good for you, and I will post more on how insulin works in your body, it does trigger something to make you feel more full and satisfied. What happens is that when you eat something with HFCS, your body doesn't feel satisfied so you will keep eating more and more things that are sweet to try to satisfy that sweet tooth desire but it won't be satisfied.
I know most of us would like to believe that food companies are looking out for our best interests and if they say a food is healthy we should believe them. This is becoming one of my biggest pet peeves and this topic will come up again and again in future posts. Food companies want one thing, MONEY! They will use cheap products that are HORRIBLE for your health to make a few extra (or a lot of extra) dollars in their pocket. Read labels! Avoid HFCS when possible!!
I decided to start with high fructose corn syrup, as per request from my granola, earthy, green living younger brother. He also insists everyone needs an organic nerd in their life, like it or not. Jordan Rubin lists "The Dirty Dozen" which are 12 foods he says to avoid ALL the time. So this is one of them, and I have read and heard about it from many other health gurus. I've read a lot about it and the effect it has on the body so I'll explain it the way it makes sense to me and hopefully will make sense to you.
High fructose corn syrup (from here on called HFCS) is a chemically produced sweetener that is chemically produced by a process that converts milling corn to fructose, which is a super, super sweet sugar (note the word chemically used emphatically). Corn is a grain, not a vegetable, and so it is very high in sugar. This process is cheaper than importing real sugar. Because it is cheaper, you'll find it in TONS of foods, and a lot of foods you wouldn't expect to find it. Foods would would expect like soda and processed foods but also in condiments, applesauce, cereal, salad dressing, fruit juice, jelly, and many others. I've read people today eat more HFCS than ever in history! Because corn is one of the major genetically modified crops (GMO), it could contain a toxic mold. More on GMO's later but basically it stands for genetically modified organism meaning it is a man-made version of the real thing.
Some of you are saying, "Fructose, isn't that a good sugar like in fruit?" When you eat fruit, the body is able to digest the fructose because fruit has natural enzymes, vitamins, and minerals that help digest the fructose. The body metabolizes fructose from HFCS differently from other sugars. It actually turns it into triglycerides which increases risk for heart disease by increasing your LDL (bad cholesterol) and decreasing your HDL (good cholesterol).
If you aren't yet conviced, another reason is that when you eat HFCS, your hormones are not stimulated to tell you when you’re full. While sugar is not good for you, and I will post more on how insulin works in your body, it does trigger something to make you feel more full and satisfied. What happens is that when you eat something with HFCS, your body doesn't feel satisfied so you will keep eating more and more things that are sweet to try to satisfy that sweet tooth desire but it won't be satisfied.
I know most of us would like to believe that food companies are looking out for our best interests and if they say a food is healthy we should believe them. This is becoming one of my biggest pet peeves and this topic will come up again and again in future posts. Food companies want one thing, MONEY! They will use cheap products that are HORRIBLE for your health to make a few extra (or a lot of extra) dollars in their pocket. Read labels! Avoid HFCS when possible!!
So Where Do I Start?
A question that I often get asked by people is, "Where do I begin? What comes first?" I'm sure the experts would have a direct answer to this question, but mine is more simple. Really, I would just pick ONE thing, ANYTHING and make a change. Truthfully, it's too hard to change it all at once. There is too much to change, too much money to spend doing it, and too hard to maintain if you try to do it all at once. So I think the easiest thing to do is make one change, and once you start doing that well, pick something else to change.
That being said, making small changes aren't going to miraculously change your health overnight or suddenly make you lose a lot of weight. But gradually, as you make more and more changes, you will notice a difference in how you feel and you will read ingredients more and think twice before eating something. And yes, sometimes you will choose to eat it anyway. I'm guilty of that. But other times, you will say, "No, it's not worth putting that poison into my body." There's a lot of freedom in being able to make those kinds of choices.
I think when we started this back some years ago, we switched a bunch of things at once, at least some of the time. I know we switched to organic processed foods, meat, and produce. But things like changing condiments, personal care items, dairy, and other stuff didn't come until much later. There is so much to learn and I'm still learning and making changes that I'll share as those topics come up. So don't feel like you have to keep up with all the things I'm going to write about. Maybe one of them will spark your interest and you'll want to try that one out first.
Reminder: Go S--L--O--W--L--Y!! But you can do it! You can make changes! I know you can! And write and tell me all about them...I'll be excited for you!
That being said, making small changes aren't going to miraculously change your health overnight or suddenly make you lose a lot of weight. But gradually, as you make more and more changes, you will notice a difference in how you feel and you will read ingredients more and think twice before eating something. And yes, sometimes you will choose to eat it anyway. I'm guilty of that. But other times, you will say, "No, it's not worth putting that poison into my body." There's a lot of freedom in being able to make those kinds of choices.
I think when we started this back some years ago, we switched a bunch of things at once, at least some of the time. I know we switched to organic processed foods, meat, and produce. But things like changing condiments, personal care items, dairy, and other stuff didn't come until much later. There is so much to learn and I'm still learning and making changes that I'll share as those topics come up. So don't feel like you have to keep up with all the things I'm going to write about. Maybe one of them will spark your interest and you'll want to try that one out first.
Reminder: Go S--L--O--W--L--Y!! But you can do it! You can make changes! I know you can! And write and tell me all about them...I'll be excited for you!
Wednesday, September 17, 2008
Getting Started
Hmmm...so I really am not sure where to even start! I have so much I want to write about and I probably should get it organized before I start but then again, it might take me too long to write so I'll just start writing something!
My husband and I started eating and exploring eating more organically about 6 or 7 years ago. It's hard to exactly define what eating "organically" looks like so I'll gradually make new posts that explain the specifics of what good eating looks like. Basically, I take the philosophy of Jordan Rubin. I've read three of his books (he's written a lot), I've done The Maker's Diet and recently, after reading Perfect Weight America, got motivated to start eating the right way again. Alot of what I have learned has been from him, but I do read things from others and this blog will contain a hodgepodge of sources. So things that I write here I won't always credit to one person because I read different things from different people but I'll try to link to sources when I can. There are lots of different people that tell you different things about what healthy eating looks like and you have to navigate through them and find the common threads. I hope future postings will help you see some of those similarities. There are many people who know a lot more than me and could explain things more clearly and in better ways. You could even Google what you want to learn and get lots of information. But as I said before, I feel led by God to encourage others in changing their eating habits.
So, no, I don't consider myself an expert but I do know that eating this way makes me feel a ton better, have more energy, and maintain my weight better than anything else I've ever done in my life. There are certain topics I know a lot about and others I'm still learning about. This idea of eating does go alot against what mainstream doctors and nutritionists will say but it makes so much sense!
The kind of food I'm talking about eating is, well, REAL food. Basically it is food that is created by God for food and in a form intended for the body. It's eating organic or local fruits and vegetables, raw milk products, whole grains, nuts and seeds, grass fed and free range meat, and wild caught fish. Food that tastes amazing and is freshly prepared in it's full fat version as close to the original as possible. Avoiding processed food of all kinds (even organic) is the best.
Now that I've said that, I certainly do not eat this way ALL the time...I'm not perfect. But I do strive to a certain standard. I still love lots of food that I know I shouldn't eat and that will always be a struggle. But most of the time, we eat this way. And it does taste great and you feel amazing. And yes you can still make sweets and desserts...you just alter the kinds of ingredients you use. It's best to make small changes...if you do too much at once it's just too hard to maintain. So hopefully you will keep reading and find some small changes you can make!
OK, so I knew I would start rambling for my first few entries. I'll try to get more organized as I go along!
My husband and I started eating and exploring eating more organically about 6 or 7 years ago. It's hard to exactly define what eating "organically" looks like so I'll gradually make new posts that explain the specifics of what good eating looks like. Basically, I take the philosophy of Jordan Rubin. I've read three of his books (he's written a lot), I've done The Maker's Diet and recently, after reading Perfect Weight America, got motivated to start eating the right way again. Alot of what I have learned has been from him, but I do read things from others and this blog will contain a hodgepodge of sources. So things that I write here I won't always credit to one person because I read different things from different people but I'll try to link to sources when I can. There are lots of different people that tell you different things about what healthy eating looks like and you have to navigate through them and find the common threads. I hope future postings will help you see some of those similarities. There are many people who know a lot more than me and could explain things more clearly and in better ways. You could even Google what you want to learn and get lots of information. But as I said before, I feel led by God to encourage others in changing their eating habits.
So, no, I don't consider myself an expert but I do know that eating this way makes me feel a ton better, have more energy, and maintain my weight better than anything else I've ever done in my life. There are certain topics I know a lot about and others I'm still learning about. This idea of eating does go alot against what mainstream doctors and nutritionists will say but it makes so much sense!
The kind of food I'm talking about eating is, well, REAL food. Basically it is food that is created by God for food and in a form intended for the body. It's eating organic or local fruits and vegetables, raw milk products, whole grains, nuts and seeds, grass fed and free range meat, and wild caught fish. Food that tastes amazing and is freshly prepared in it's full fat version as close to the original as possible. Avoiding processed food of all kinds (even organic) is the best.
Now that I've said that, I certainly do not eat this way ALL the time...I'm not perfect. But I do strive to a certain standard. I still love lots of food that I know I shouldn't eat and that will always be a struggle. But most of the time, we eat this way. And it does taste great and you feel amazing. And yes you can still make sweets and desserts...you just alter the kinds of ingredients you use. It's best to make small changes...if you do too much at once it's just too hard to maintain. So hopefully you will keep reading and find some small changes you can make!
OK, so I knew I would start rambling for my first few entries. I'll try to get more organized as I go along!
Monday, September 15, 2008
Welcome to bloggyland
So I'm finally doing it! I've been talking about it, mostly to myself, but I'm finally doing it. I'm thinking if I send this to enough people that will probably not read it anyway, it will help hold me accountable to posting. I really don't know much about having my own blog but I like reading everyone else's so I guess I'll just learn as I go.
Anyway, I have lots of friends who blog about their kids, which I love by the way. I love being able to follow their lives, especially friends who live far away. It's great!
However, this blog is not about my family, but about heatlthy eating and living. I actually feel called, so to speak, to help spread the message of good health and I think this site is a way to help me do it.
That being said, I am not an "expert" by any means, but someone who loves healthy and organic eating, loves learning more about it, loves sharing with others, and really wants to see others make life changes to live a healthy and more abundant life. The information I post will probably "go against the norm" in many ways. It's not solely about losing weight and definately not about eating "low-fat," gross, sorry, but about eating the foods God intended for us to eat.
It will probably take me some time to get organized but I hope you check back and enjoy my ramblings on healthy eating and living.
Anyway, I have lots of friends who blog about their kids, which I love by the way. I love being able to follow their lives, especially friends who live far away. It's great!
However, this blog is not about my family, but about heatlthy eating and living. I actually feel called, so to speak, to help spread the message of good health and I think this site is a way to help me do it.
That being said, I am not an "expert" by any means, but someone who loves healthy and organic eating, loves learning more about it, loves sharing with others, and really wants to see others make life changes to live a healthy and more abundant life. The information I post will probably "go against the norm" in many ways. It's not solely about losing weight and definately not about eating "low-fat," gross, sorry, but about eating the foods God intended for us to eat.
It will probably take me some time to get organized but I hope you check back and enjoy my ramblings on healthy eating and living.
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