Most of my readers will already have this link, but for those who don't....
Magical Loaf Studio. Enjoy :)
Showing posts with label website. Show all posts
Showing posts with label website. Show all posts
Saturday, February 26, 2011
Tuesday, April 20, 2010
The Agave Blues
Copyright 2010 David Wolfe (www.davidwolfe.com)
The Sweetener Wars are heating up. Dr. Mercola and Mike Adams “The Health Ranger” have come forward listing agave as the worst “bandito” of all sweeteners — a claim reminding me of the “Most Wanted” posters of Mexican criminals I would see whenever I crossed the border between San Diego and Tijuana as a child.
My Experience with Agave
I was first exposed to agave by Dr. David Jubb who espoused its health benefits years ago claiming that it was low glycemic. My former company Nature’s First Law/Sunfood Nutrition (whom I no longer represent) and I sold different forms of agave for years. Originally, the agave was supplied by Joanne Cuddigan and David Korn of Holistic Enterprises. Eventually, the agave was supplied by Christopher Daugherty of Essential Living Foods who eventually had to admit that the agave was in fact cooked and not a raw-food product. According to various raw-food websites and www.foodprocessing.com, agave is cooked at 140 degrees Fahrenheit for 36 hours. Years of anecdotal feedback about agave and subsequent testing by Dr. Gabriel Cousens indicated that various yellow agave syrup products were, in fact, not only cooked, but high glycemic.
Then Robert Williams, the product sourcing professional for Ultimate Superfoods, gave me his take on agave. He claimed that high fructose corn syrup in the form of broken Mexican sugar candies were being added back into agave syrups and nectars. He brought to light that his research indicated that agave was heavily controlled by at least two very serious and very dangerous tequila mafias and that most of the products on the market were a complete fraud. Upon finding this out, I recommended that my business and I go only with Ultimate Superfoods clear (high inulin) agave (www.ultimatesuperfoods.com). Even though Ultimate’s product is not a cold-processed product, it was still the best product on the market as far as I could tell. My business partner (now former business partner) strongly rejected this plan causing at least one of the major rifts that caused me to exit my old company Sunfood Nutrition.
Currently Ultimate Superfoods claims their clear agave is around 50% fructose with a few percentage points of glucose — the rest being inulin. This is the claim, and only a chemical analysis will confirm if this is accurate. And that's where I am at with any claim — chemical analysis is what we all require as proof now.
Agave and Pulque
Agave products originally began to be consumed as a New World beverage in ancient times, probably in Mexico. The agave plant (sometimes called “The Century Plant”) is a very hardy desert succulent that has been categorized in its own Linnaean Family, now termed the Agavaceae. After about ten to twelve years, the edible agave varieties (blue agave, etc.) begin to develop a large fruiting stem at their center. This stem grows very strongly and rapidly eventually opening up flowers in its upper reaches that after pollination (usually by hummingbirds) turn into seeded fruits. The shape and structure of this flowering and fruiting stem is so unique that they were used in the background of original Star Trek episodes as alien plants on alien planets. The dried agave fruiting stems are often cleaned out, polished, and turned into didgeridoos.
Historically, the center-growing stem, once it began to form, would be cored or cut out. This would cause the agave to bleed a thin milky sap that was captured in a bowl each day. According to research done by author Jonathan Ott (and cited in my book Naked Chocolate), agave (once cored) can bleed 1,000 liters of liquid sap in the two months that it takes it to finally die. This is a huge amount of liquid to be liberated in a dry desert (like finding a spring). This thin milky sap would typically ferment forming a very popular beverage in ancient Mexico known as pulque.
To see agave sap being collected, watch this video. Pulque, a mildly alcoholic wine, is the original beverage, consumed right alongside chocolate drinks on the streets of Mexico City for over a thousand years and probably much longer. Processed pulque is still available today in nearly all major Mexican cities and in Los Angeles.
Fructose
“While agave syrup does have a low-glycemic index, so does antifreeze -- that doesn’t mean it’s good for you. Agave syrup has the highest fructose content of any commercial sweetener — ranging from 70 to 97 percent, depending on the brand, which is FAR HIGHER than high fructose corn syrup (HFCS), which averages 55 percent.” — Dr. Joseph Mercola
According to Dr. Robert Lustig, fructose is to blame for agave’s blues. Ten years ago, sucrose was the enemy. So which one is it? Sucrose or fructose? Over the last 40 years, sucrose consumption has actually been going down and fructose consumption has been going up. Obviously, obesity in the West has been increasing, and Dr. Lustig of UC San Francisco claims that the primary culprit is fructose.
To see Dr. Lustig’s presentation on fructose, click here.
Fructose is a sugar that is 1.73 times sweeter than sucrose (Source: Wiki). Like glucose and sucrose, fructose is known to be food for candida albicans and cancer cells. Sugar in many of its small and medium chain carbohydrate forms has been reported to rapidly elevate blood sugar levels causing the small gland known as the pancreas to secrete insulin to control blood sugar levels. Due to the intensity and quantity of sugars and carbohydrates being ingested daily by people all over the world and also due to the lack of minerals available to feed the pancreas so it can do its job properly, human metabolism begins to malfunction. This begins as mood swings and ADD symptoms in children as well as obesity, and eventually develops into hypoglycemia and/or diabetes. Hypoglycemia occurs when blood sugar sharply drops after an overproduction of insulin; causing low energy, mood swings, and intense hunger. Diabetes occurs when an underproduction of insulin causes blood sugar to elevate wildly; causing excessively sweet urine and body fatigue. Diabetes can eventually lead to demineralization, diabetic coma, and even death.
Natural fructose in fruits and honey is bound to other sugars and is therefore less glycemic and more natural than free fructose. High fructose corn syrup and common agave products contain free fructose. This free fructose appears to be the primary focus of the current controversy about sweeteners.
Mike Adams “The Health Ranger” states that: “The average person consumes about 98 pounds of highly refined corn fructose per year in the USA, that roughly translates into half a cup of refined fructose per day.”
According to Dr. Mercola, fructose, and especially free fructose, in quantities greater than 25 grams a day can cause an unhealthy increase in uric acid production, lead to weight gain, and, as Dr. Mercola told me in a private conversation, can become a major contributing factor in the development of a fatty liver.
Other problems with Agave
I have been to agave processing facilities in Mexico where Tequila is made. When the agave plant is mature (just as it starts its flowering stage) they trim off all the succulent and barbed leaves of the agave plant until it looks like a giant pineapple or the fruit of the pandanus tree. They then wrap a chain around it and tear it out of the ground with a truck. The entire agave plant is then cooked down, hydrolyzed with enzymes, and converted over through other chemical processes into a fructose syrup.
According to Dr. Mercola, here is a partial list of the chemicals many producers use:
* Activated charcoal
* Cationic and ionic resins
* Sulfuric and/or hydrofluoric acid
* Dicalite
* Clarimex
* Inulin enzymes
* Fructozyme
All this chemistry obviously has nothing to do with how pulque was originally made and how the agave plant was originally used. The use of these chemicals also puts any organic certification of agave into question.
And that’s not the only problem, boiling down the entire agave plant may release toxic saponins present in the agave and yucca families of plants. These steroidal, abortive, and/or purgative compounds have not been confirmed to be present in agave products, however, exercise caution when using agave. In addition, agave products should be avoided during pregnancy until more research is conducted.
Conclusion
If you select agave as a sweetener, only use certified organic clear agave of the type Ultimate Superfoods distributes (www.ultimatesuperfoods.com). Be sure to request that every company selling agave provide laboratory data that their product is free of chemicals, contains a low percentage of fructose, contains a high percentage of inulin, and is free of toxic saponins.
After dealing with the agave blues, you may want to select another sweetener. Here are some options (in alphabetical order):
* Coconut Palm Sugar: This is now available as a sweetener. It is usually heat processed, yet unconfirmed reports indicate raw coconut palm sugar is now available from Balinese sources. It is processed using lime (chalk) or mangosteen sap to neutralize acidity. Because of the calcification problems associated with eating chalk and the magic associated with the mangosteen tree, mangosteen sap processed coconut palm sugar is preferred.
* Erythritol: Erythritol is made by breaking down plant starch into glucose. Then the yeast Moniliella pollinis is added to the glucose. Through fermentation, the glucose breaks down into erythritol. Metabolic, toxicological, and clinical studies covering areas as diverse as cancer, nervous system health, and allergic reactions have found erythritol to be safe. Erythritol has GRAS (generally recognized as safe) status in the United States. Seek out organic erythritol or products containing it.
* Honey (raw, organic) is always the natural sweetener of choice. Look for wild honey because it is lower in fructose and higher in trace mineral content. Also, look for richer dark honeys (e.g. NoniLand honey, etc.)
* Inulin: A long-chain polysaccharide that is mostly too long a sugar to absorb into the blood stream. Inulin may be isolated from Jerusalem artichoke or properly processed agave. Look for inulin powder or Jerusalem artichoke syrup. Too much inulin intake can cause digestive distress in certain people.
* Lo Han Guo: A non-glycemic sweetener from Chinese medicinal tradition made from a type of wild cucumber.
* Lucuma: Lucuma’s sugar content is low. The percentage amount present in the dried pulp from mature lucuma fruit is: 8.4% glucose, 4.7% fructose, 1.7% sucrose, and 0.06% inositol (http://www.buywholefoodsonline.co.uk/lucuma-powder).
* Maple syrup: this is the only sustainably-harvested, large-scale, forest sweetener in the world. Maple is likely the richest source of minerals found in any sweetener other than dark honeys and molasses. Look for organic maple syrup and maple crystals as an ingredient.
* Molasses: Select unsulfured, organic sugarcane molasses because it is fairly rich in vitamins and minerals and has been purported (like fresh sugar cane) to have “anti-stiffness factors” that break down detrimental calcification (see my book The LongevityNOW Program).
* Soak water: This is a natural sweetener from dried fruits such as date water, goji water, or dried fig water. Shop for organic dried fruit products and soak them in spring water for several hours to make your own fresh soak water.
* Stevia: I recommend dried powdered leaves over extracts. This is a wonderful and easy plant to grow. It contains no real sugar, so therefore it does not feed candida or cancer. Look for organic stevia products.
* Xylitol: This could be the sweetener of the future if it could be obtained with certified organic quality. Xylitol does not feed candida or cancer, but tastes normally sweet. Originally isolated from birch syrup; it is now available as a white powder.
* Yacon: An extraordinarily easy to obtain and abundant subtropical to tropical tuber, relative to the Jerusalem artichoke. Yacon is commonly available as dehydrated chips and as a syrup. Look for organic products. Yacon syrup is rich in iron and only mildly glycemic.
Other sweeteners to avoid, besides common agave:
* Refined white and brown sugars made from beet, sorghum, or sugarcane of all sorts, primarily due to genetically modified crop contamination, including:
* Evaporated Cane Juice: Rapadura is one of the many names of this highly processed and highly heated product. This is almost pure sucrose, like maple, but lacks in minerals. Evaporated cane juice is known to aggravate all sugar-sensitive conditions from diabetes to candida to cancer. Evaporated cane juice can be certified organic. This product often sneaks into chocolate products, pre-made smoothies, and lots of vegan treats (because it is not processed with bone char).
* Sorbitol: This sweetener is typically made from genetically modified corn starch. It was originally isolated from stone fruits of the genus Sorbus.
Other Considerations
The market is flooded with companies and products using all different kinds of sweeteners. Always select products containing certified organic sweeteners due to potential contamination from genetically modified corn and other crops that may contain glufosinate herbicides that damage your friendly healthy bacteria. Remember that certified organic sweeteners cannot be genetically modified (GMO).
Some companies, such as Sacred Chocolate (www.sacredchocolate.com) have avoided organic agave and use only organic maple crystals, coconut nectar, inulin, erythritol and stevia instead.
If organic agave is in a product, select only reputable companies that rigorously review all their ingredients, such as Superfood Snacks (www.superfoodsnacks.com).
References
Books
* Naked Chocolate by Shazzie and Wolfe
* The LongevityNOW Program by Wolfe
* The Sugar Blues by William Duffy
* Natural & Health Sweeteners by Diana Allen (www.woodlandpublishing.com). This book contains an extraordinary chapter on sweetener alternatives known as polyols (sugar alcohols) such as: xylitol, sorbitol, maltitol, isomalt, lactitol, mannitol, and erythritol.
Websites
Agave:
* http://en.wikipedia.org/wiki/Agave_syrup
* http://en.wikipedia.org/wiki/Agave
* http://www.foodprocessing.com
Fructose:
* http://en.wikipedia.org/wiki/Fructose
Sucrose:
* http://en.wikipedia.org/wiki/Sucrose
Dr. Mercola on Agave:
* http://articles.mercola.com/sites/articles/archive/2010/03/30/beware-of-the-agave-nectar-health-food-fraud.aspx
Mike Adams on Agave:
* http://www.naturalnews.com/024892_fructose_food_health.html
Retrieving Agave Liquid for Pulque:
* http://www.youtube.com/watch?v=wg3WiWVdtTs&feature=related
Dr. Gabriel Cousens
* www.treeoflife.nu
Dr. Lustig on Fructose:
* http://www.youtube.com/watch?v=dBnniua6-oM
High Inulin Agave Resource:
* http://www.ultimatesuperfoods.com
Maple Sugar as a Better Sweetener:
* http://www.sacredchocolate.com
Lucuma:
* http://www.buywholefoodsonline.co.uk/lucuma-powder
Erythritol:
* http://abouterythritol.homestead.com
Sorbitol:
* http://en.wikipedia.org/wiki/Sorbitol
*Notice how low maple syrup is in fructose. This is another positive for maple-sweetened foods.
The Sweetener Wars are heating up. Dr. Mercola and Mike Adams “The Health Ranger” have come forward listing agave as the worst “bandito” of all sweeteners — a claim reminding me of the “Most Wanted” posters of Mexican criminals I would see whenever I crossed the border between San Diego and Tijuana as a child.
My Experience with Agave
I was first exposed to agave by Dr. David Jubb who espoused its health benefits years ago claiming that it was low glycemic. My former company Nature’s First Law/Sunfood Nutrition (whom I no longer represent) and I sold different forms of agave for years. Originally, the agave was supplied by Joanne Cuddigan and David Korn of Holistic Enterprises. Eventually, the agave was supplied by Christopher Daugherty of Essential Living Foods who eventually had to admit that the agave was in fact cooked and not a raw-food product. According to various raw-food websites and www.foodprocessing.com, agave is cooked at 140 degrees Fahrenheit for 36 hours. Years of anecdotal feedback about agave and subsequent testing by Dr. Gabriel Cousens indicated that various yellow agave syrup products were, in fact, not only cooked, but high glycemic.
Then Robert Williams, the product sourcing professional for Ultimate Superfoods, gave me his take on agave. He claimed that high fructose corn syrup in the form of broken Mexican sugar candies were being added back into agave syrups and nectars. He brought to light that his research indicated that agave was heavily controlled by at least two very serious and very dangerous tequila mafias and that most of the products on the market were a complete fraud. Upon finding this out, I recommended that my business and I go only with Ultimate Superfoods clear (high inulin) agave (www.ultimatesuperfoods.com). Even though Ultimate’s product is not a cold-processed product, it was still the best product on the market as far as I could tell. My business partner (now former business partner) strongly rejected this plan causing at least one of the major rifts that caused me to exit my old company Sunfood Nutrition.
Currently Ultimate Superfoods claims their clear agave is around 50% fructose with a few percentage points of glucose — the rest being inulin. This is the claim, and only a chemical analysis will confirm if this is accurate. And that's where I am at with any claim — chemical analysis is what we all require as proof now.
Agave and Pulque
Agave products originally began to be consumed as a New World beverage in ancient times, probably in Mexico. The agave plant (sometimes called “The Century Plant”) is a very hardy desert succulent that has been categorized in its own Linnaean Family, now termed the Agavaceae. After about ten to twelve years, the edible agave varieties (blue agave, etc.) begin to develop a large fruiting stem at their center. This stem grows very strongly and rapidly eventually opening up flowers in its upper reaches that after pollination (usually by hummingbirds) turn into seeded fruits. The shape and structure of this flowering and fruiting stem is so unique that they were used in the background of original Star Trek episodes as alien plants on alien planets. The dried agave fruiting stems are often cleaned out, polished, and turned into didgeridoos.
Historically, the center-growing stem, once it began to form, would be cored or cut out. This would cause the agave to bleed a thin milky sap that was captured in a bowl each day. According to research done by author Jonathan Ott (and cited in my book Naked Chocolate), agave (once cored) can bleed 1,000 liters of liquid sap in the two months that it takes it to finally die. This is a huge amount of liquid to be liberated in a dry desert (like finding a spring). This thin milky sap would typically ferment forming a very popular beverage in ancient Mexico known as pulque.
To see agave sap being collected, watch this video. Pulque, a mildly alcoholic wine, is the original beverage, consumed right alongside chocolate drinks on the streets of Mexico City for over a thousand years and probably much longer. Processed pulque is still available today in nearly all major Mexican cities and in Los Angeles.
Fructose
“While agave syrup does have a low-glycemic index, so does antifreeze -- that doesn’t mean it’s good for you. Agave syrup has the highest fructose content of any commercial sweetener — ranging from 70 to 97 percent, depending on the brand, which is FAR HIGHER than high fructose corn syrup (HFCS), which averages 55 percent.” — Dr. Joseph Mercola
According to Dr. Robert Lustig, fructose is to blame for agave’s blues. Ten years ago, sucrose was the enemy. So which one is it? Sucrose or fructose? Over the last 40 years, sucrose consumption has actually been going down and fructose consumption has been going up. Obviously, obesity in the West has been increasing, and Dr. Lustig of UC San Francisco claims that the primary culprit is fructose.
To see Dr. Lustig’s presentation on fructose, click here.
Fructose is a sugar that is 1.73 times sweeter than sucrose (Source: Wiki). Like glucose and sucrose, fructose is known to be food for candida albicans and cancer cells. Sugar in many of its small and medium chain carbohydrate forms has been reported to rapidly elevate blood sugar levels causing the small gland known as the pancreas to secrete insulin to control blood sugar levels. Due to the intensity and quantity of sugars and carbohydrates being ingested daily by people all over the world and also due to the lack of minerals available to feed the pancreas so it can do its job properly, human metabolism begins to malfunction. This begins as mood swings and ADD symptoms in children as well as obesity, and eventually develops into hypoglycemia and/or diabetes. Hypoglycemia occurs when blood sugar sharply drops after an overproduction of insulin; causing low energy, mood swings, and intense hunger. Diabetes occurs when an underproduction of insulin causes blood sugar to elevate wildly; causing excessively sweet urine and body fatigue. Diabetes can eventually lead to demineralization, diabetic coma, and even death.
Natural fructose in fruits and honey is bound to other sugars and is therefore less glycemic and more natural than free fructose. High fructose corn syrup and common agave products contain free fructose. This free fructose appears to be the primary focus of the current controversy about sweeteners.
Mike Adams “The Health Ranger” states that: “The average person consumes about 98 pounds of highly refined corn fructose per year in the USA, that roughly translates into half a cup of refined fructose per day.”
According to Dr. Mercola, fructose, and especially free fructose, in quantities greater than 25 grams a day can cause an unhealthy increase in uric acid production, lead to weight gain, and, as Dr. Mercola told me in a private conversation, can become a major contributing factor in the development of a fatty liver.
Other problems with Agave
I have been to agave processing facilities in Mexico where Tequila is made. When the agave plant is mature (just as it starts its flowering stage) they trim off all the succulent and barbed leaves of the agave plant until it looks like a giant pineapple or the fruit of the pandanus tree. They then wrap a chain around it and tear it out of the ground with a truck. The entire agave plant is then cooked down, hydrolyzed with enzymes, and converted over through other chemical processes into a fructose syrup.
According to Dr. Mercola, here is a partial list of the chemicals many producers use:
* Activated charcoal
* Cationic and ionic resins
* Sulfuric and/or hydrofluoric acid
* Dicalite
* Clarimex
* Inulin enzymes
* Fructozyme
All this chemistry obviously has nothing to do with how pulque was originally made and how the agave plant was originally used. The use of these chemicals also puts any organic certification of agave into question.
And that’s not the only problem, boiling down the entire agave plant may release toxic saponins present in the agave and yucca families of plants. These steroidal, abortive, and/or purgative compounds have not been confirmed to be present in agave products, however, exercise caution when using agave. In addition, agave products should be avoided during pregnancy until more research is conducted.
Conclusion
If you select agave as a sweetener, only use certified organic clear agave of the type Ultimate Superfoods distributes (www.ultimatesuperfoods.com). Be sure to request that every company selling agave provide laboratory data that their product is free of chemicals, contains a low percentage of fructose, contains a high percentage of inulin, and is free of toxic saponins.
After dealing with the agave blues, you may want to select another sweetener. Here are some options (in alphabetical order):
* Coconut Palm Sugar: This is now available as a sweetener. It is usually heat processed, yet unconfirmed reports indicate raw coconut palm sugar is now available from Balinese sources. It is processed using lime (chalk) or mangosteen sap to neutralize acidity. Because of the calcification problems associated with eating chalk and the magic associated with the mangosteen tree, mangosteen sap processed coconut palm sugar is preferred.
* Erythritol: Erythritol is made by breaking down plant starch into glucose. Then the yeast Moniliella pollinis is added to the glucose. Through fermentation, the glucose breaks down into erythritol. Metabolic, toxicological, and clinical studies covering areas as diverse as cancer, nervous system health, and allergic reactions have found erythritol to be safe. Erythritol has GRAS (generally recognized as safe) status in the United States. Seek out organic erythritol or products containing it.
* Honey (raw, organic) is always the natural sweetener of choice. Look for wild honey because it is lower in fructose and higher in trace mineral content. Also, look for richer dark honeys (e.g. NoniLand honey, etc.)
* Inulin: A long-chain polysaccharide that is mostly too long a sugar to absorb into the blood stream. Inulin may be isolated from Jerusalem artichoke or properly processed agave. Look for inulin powder or Jerusalem artichoke syrup. Too much inulin intake can cause digestive distress in certain people.
* Lo Han Guo: A non-glycemic sweetener from Chinese medicinal tradition made from a type of wild cucumber.
* Lucuma: Lucuma’s sugar content is low. The percentage amount present in the dried pulp from mature lucuma fruit is: 8.4% glucose, 4.7% fructose, 1.7% sucrose, and 0.06% inositol (http://www.buywholefoodsonline.co.uk/lucuma-powder).
* Maple syrup: this is the only sustainably-harvested, large-scale, forest sweetener in the world. Maple is likely the richest source of minerals found in any sweetener other than dark honeys and molasses. Look for organic maple syrup and maple crystals as an ingredient.
* Molasses: Select unsulfured, organic sugarcane molasses because it is fairly rich in vitamins and minerals and has been purported (like fresh sugar cane) to have “anti-stiffness factors” that break down detrimental calcification (see my book The LongevityNOW Program).
* Soak water: This is a natural sweetener from dried fruits such as date water, goji water, or dried fig water. Shop for organic dried fruit products and soak them in spring water for several hours to make your own fresh soak water.
* Stevia: I recommend dried powdered leaves over extracts. This is a wonderful and easy plant to grow. It contains no real sugar, so therefore it does not feed candida or cancer. Look for organic stevia products.
* Xylitol: This could be the sweetener of the future if it could be obtained with certified organic quality. Xylitol does not feed candida or cancer, but tastes normally sweet. Originally isolated from birch syrup; it is now available as a white powder.
* Yacon: An extraordinarily easy to obtain and abundant subtropical to tropical tuber, relative to the Jerusalem artichoke. Yacon is commonly available as dehydrated chips and as a syrup. Look for organic products. Yacon syrup is rich in iron and only mildly glycemic.
Other sweeteners to avoid, besides common agave:
* Refined white and brown sugars made from beet, sorghum, or sugarcane of all sorts, primarily due to genetically modified crop contamination, including:
* Evaporated Cane Juice: Rapadura is one of the many names of this highly processed and highly heated product. This is almost pure sucrose, like maple, but lacks in minerals. Evaporated cane juice is known to aggravate all sugar-sensitive conditions from diabetes to candida to cancer. Evaporated cane juice can be certified organic. This product often sneaks into chocolate products, pre-made smoothies, and lots of vegan treats (because it is not processed with bone char).
* Sorbitol: This sweetener is typically made from genetically modified corn starch. It was originally isolated from stone fruits of the genus Sorbus.
Other Considerations
The market is flooded with companies and products using all different kinds of sweeteners. Always select products containing certified organic sweeteners due to potential contamination from genetically modified corn and other crops that may contain glufosinate herbicides that damage your friendly healthy bacteria. Remember that certified organic sweeteners cannot be genetically modified (GMO).
Some companies, such as Sacred Chocolate (www.sacredchocolate.com) have avoided organic agave and use only organic maple crystals, coconut nectar, inulin, erythritol and stevia instead.
If organic agave is in a product, select only reputable companies that rigorously review all their ingredients, such as Superfood Snacks (www.superfoodsnacks.com).
References
Books
* Naked Chocolate by Shazzie and Wolfe
* The LongevityNOW Program by Wolfe
* The Sugar Blues by William Duffy
* Natural & Health Sweeteners by Diana Allen (www.woodlandpublishing.com). This book contains an extraordinary chapter on sweetener alternatives known as polyols (sugar alcohols) such as: xylitol, sorbitol, maltitol, isomalt, lactitol, mannitol, and erythritol.
Websites
Agave:
* http://en.wikipedia.org/wiki/Agave_syrup
* http://en.wikipedia.org/wiki/Agave
* http://www.foodprocessing.com
Fructose:
* http://en.wikipedia.org/wiki/Fructose
Sucrose:
* http://en.wikipedia.org/wiki/Sucrose
Dr. Mercola on Agave:
* http://articles.mercola.com/sites/articles/archive/2010/03/30/beware-of-the-agave-nectar-health-food-fraud.aspx
Mike Adams on Agave:
* http://www.naturalnews.com/024892_fructose_food_health.html
Retrieving Agave Liquid for Pulque:
* http://www.youtube.com/watch?v=wg3WiWVdtTs&feature=related
Dr. Gabriel Cousens
* www.treeoflife.nu
Dr. Lustig on Fructose:
* http://www.youtube.com/watch?v=dBnniua6-oM
High Inulin Agave Resource:
* http://www.ultimatesuperfoods.com
Maple Sugar as a Better Sweetener:
* http://www.sacredchocolate.com
Lucuma:
* http://www.buywholefoodsonline.co.uk/lucuma-powder
Erythritol:
* http://abouterythritol.homestead.com
Sorbitol:
* http://en.wikipedia.org/wiki/Sorbitol
*Notice how low maple syrup is in fructose. This is another positive for maple-sweetened foods.
Sunday, August 2, 2009
Vegeatrian Diet - advantages for children
Found this at the PCRM
Tips for Parents
Vegan diets are safe and offer health advantages, but how does this translate into practical guidelines for parents? Here are some tips for dealing with common situations.
School Lunches / Snacks
It would truly be a challenge to find a classroom where every student eats the same foods. Lactose intolerance, food allergies, ethnic preferences, and religious or dietary restrictions all influence food choices. The classroom can provide an opportunity to introduce students and teachers to healthy foods. Fresh fruit, veggies cut into fun shapes served with bean dip, muffins, and crackers spread with nut butter and fruit, are all healthy, delicious snacks.
Be sure to discuss food issues with your child’s teacher. Find out if the teacher has any classroom rules regarding foods. For example, some teachers may not allow candy or other sweets to be eaten in the classroom—a sign of helpful nutritional interest and concern. Discuss the reasons that your child follows a vegan diet and provide the teacher with nutrition information. Airing these issues ahead of time helps head off problems by familiarizing the teacher with vegan diets. Donating books or cookbooks to the school library is helpful. It’s also useful to link up with like-minded parents for mutual support.
The variety of vegetables, legumes, grains, and fruits available can make for interesting school lunch fare. For parents concerned that their child’s meal will be “different,” try meat analogs, soy cheese, or soy yogurt. Leftovers are another quick and easy lunchtime alternative. Experiment with these suggestions:
* Sandwiches—Try hummus or another bean spread with sliced tomatoes, cucumbers, and shredded carrots in pita bread. Many whole foods stores and some grocery stores sell vegan deli slices that look and taste like bologna, Canadian bacon, roast beef, and turkey. Serve on whole-grain bread with soy cheese, mustard, lettuce, and tomato. Peanut butter is an old standby. For variety, try other nut butters, such as cashew, almond, or hazelnut, with sliced banana or peaches on whole wheat bread. Cutting sandwiches into novel shapes is fun for kids.
* Hot meals—Fill a wide-mouth thermos with just-made or leftover pasta and tomato sauce, hearty bean soup, veggie chili, or stew. Or make your own vegetarian version of “franks & beans” using vegetarian hot dogs and vegetarian baked beans.
* Soups—Warm your child with homemade vegetable or bean soups. If you are short on time, try a low-sodium instant soup. Just stir hot water into the soup mix and pour into a thermos. Round off the meal with some crackers, crunchy baby carrots, and soy or rice milk.
* Side dishes—Choose a couple of the following suggestions to complete your child’s meal: individual boxes of soy or rice milk, soy yogurt, chopped vegetables and dip, whole grain breads or crackers, homemade muffins, rice cakes, pretzels, or fresh fruit. Although the United States Department of Agriculture still mandates that cow’s milk be served with school lunches, many schools will allow juice to be substituted, if you present a physician’s note.
Birthday Parties
Whether the celebration occurs at school or at home, your child needn’t feel like an outsider. If the celebration is for another child, offer to bring a dish or dessert to the party. Some popular foods are listed below:
* Hot dogs—Vegan versions of the traditional meat hot dogs are widely available. Try some of the following brands: Lightlife Smart Dogs or Tofu Pups, Yves Veggie Weiners or Tofu Weiners. Sauerkraut, relish, ketchup, and mustard go well with any of these.
* Hamburgers—Many types of vegan burgers are available in grocery stores or whole foods stores. Try some of the following brands: Boca Burgers, Garden Vegan, or Harvest Burgers. Allow children to add their own toppings—ketchup, mustard, pickles, onions, lettuce, tomato, or relish.
* Pizza—Spread tomato sauce on plain bagels or English muffins and have children top them with a variety of fresh vegetables, such as chopped onions, mushrooms, peppers, broccoli, or olives. Add a sprinkle of soy cheese for more flavor. If you have time, make or purchase pizza dough and cut the dough into a variety of shapes. Have the kids add the toppings and bake.
* Dessert—Try fruit smoothies using soy or rice milk and frozen fruit. Watermelon slices always go over well with kids. Or prepare a fruit salad, cutting the fruit into a variety of shapes.
If you are making a cake or cupcakes, try some of the following suggestions for replacing eggs and/or dairy in the recipe:
* To replace eggs in baked goods, substitute 2 tablespoons of cornstarch, 1 ounce (2 tablespoons) soft tofu, 1/3 cup applesauce, or 1/3 cup pumpkin for each egg. Half of a small mashed banana can also replace each egg—and tastes great in pancakes or muffins. Commercially prepared substitutes such as Ener-G Egg Replacer (a mixture of potato starch, flour, and leavening) can also be used per package instructions.
* Replace milk with soymilk or rice milk, cup for cup, in any recipe. For buttermilk, substitute each cup with 1 cup of soymilk or rice milk plus 1 tablespoon of vinegar. For yogurt in recipes, replace each cup with 3/4 cup soymilk or rice milk plus 1 tablespoon of vinegar.
Tips for Parents
Vegan diets are safe and offer health advantages, but how does this translate into practical guidelines for parents? Here are some tips for dealing with common situations.
School Lunches / Snacks
It would truly be a challenge to find a classroom where every student eats the same foods. Lactose intolerance, food allergies, ethnic preferences, and religious or dietary restrictions all influence food choices. The classroom can provide an opportunity to introduce students and teachers to healthy foods. Fresh fruit, veggies cut into fun shapes served with bean dip, muffins, and crackers spread with nut butter and fruit, are all healthy, delicious snacks.
Be sure to discuss food issues with your child’s teacher. Find out if the teacher has any classroom rules regarding foods. For example, some teachers may not allow candy or other sweets to be eaten in the classroom—a sign of helpful nutritional interest and concern. Discuss the reasons that your child follows a vegan diet and provide the teacher with nutrition information. Airing these issues ahead of time helps head off problems by familiarizing the teacher with vegan diets. Donating books or cookbooks to the school library is helpful. It’s also useful to link up with like-minded parents for mutual support.
The variety of vegetables, legumes, grains, and fruits available can make for interesting school lunch fare. For parents concerned that their child’s meal will be “different,” try meat analogs, soy cheese, or soy yogurt. Leftovers are another quick and easy lunchtime alternative. Experiment with these suggestions:
* Sandwiches—Try hummus or another bean spread with sliced tomatoes, cucumbers, and shredded carrots in pita bread. Many whole foods stores and some grocery stores sell vegan deli slices that look and taste like bologna, Canadian bacon, roast beef, and turkey. Serve on whole-grain bread with soy cheese, mustard, lettuce, and tomato. Peanut butter is an old standby. For variety, try other nut butters, such as cashew, almond, or hazelnut, with sliced banana or peaches on whole wheat bread. Cutting sandwiches into novel shapes is fun for kids.
* Hot meals—Fill a wide-mouth thermos with just-made or leftover pasta and tomato sauce, hearty bean soup, veggie chili, or stew. Or make your own vegetarian version of “franks & beans” using vegetarian hot dogs and vegetarian baked beans.
* Soups—Warm your child with homemade vegetable or bean soups. If you are short on time, try a low-sodium instant soup. Just stir hot water into the soup mix and pour into a thermos. Round off the meal with some crackers, crunchy baby carrots, and soy or rice milk.
* Side dishes—Choose a couple of the following suggestions to complete your child’s meal: individual boxes of soy or rice milk, soy yogurt, chopped vegetables and dip, whole grain breads or crackers, homemade muffins, rice cakes, pretzels, or fresh fruit. Although the United States Department of Agriculture still mandates that cow’s milk be served with school lunches, many schools will allow juice to be substituted, if you present a physician’s note.
Birthday Parties
Whether the celebration occurs at school or at home, your child needn’t feel like an outsider. If the celebration is for another child, offer to bring a dish or dessert to the party. Some popular foods are listed below:
* Hot dogs—Vegan versions of the traditional meat hot dogs are widely available. Try some of the following brands: Lightlife Smart Dogs or Tofu Pups, Yves Veggie Weiners or Tofu Weiners. Sauerkraut, relish, ketchup, and mustard go well with any of these.
* Hamburgers—Many types of vegan burgers are available in grocery stores or whole foods stores. Try some of the following brands: Boca Burgers, Garden Vegan, or Harvest Burgers. Allow children to add their own toppings—ketchup, mustard, pickles, onions, lettuce, tomato, or relish.
* Pizza—Spread tomato sauce on plain bagels or English muffins and have children top them with a variety of fresh vegetables, such as chopped onions, mushrooms, peppers, broccoli, or olives. Add a sprinkle of soy cheese for more flavor. If you have time, make or purchase pizza dough and cut the dough into a variety of shapes. Have the kids add the toppings and bake.
* Dessert—Try fruit smoothies using soy or rice milk and frozen fruit. Watermelon slices always go over well with kids. Or prepare a fruit salad, cutting the fruit into a variety of shapes.
If you are making a cake or cupcakes, try some of the following suggestions for replacing eggs and/or dairy in the recipe:
* To replace eggs in baked goods, substitute 2 tablespoons of cornstarch, 1 ounce (2 tablespoons) soft tofu, 1/3 cup applesauce, or 1/3 cup pumpkin for each egg. Half of a small mashed banana can also replace each egg—and tastes great in pancakes or muffins. Commercially prepared substitutes such as Ener-G Egg Replacer (a mixture of potato starch, flour, and leavening) can also be used per package instructions.
* Replace milk with soymilk or rice milk, cup for cup, in any recipe. For buttermilk, substitute each cup with 1 cup of soymilk or rice milk plus 1 tablespoon of vinegar. For yogurt in recipes, replace each cup with 3/4 cup soymilk or rice milk plus 1 tablespoon of vinegar.
My new favorite site -- PCRM
Vegetarian Diets Promote Bone Health
PCRM Responds to New Study on Eating Habits and Bone Density
WASHINGTON—A study was published in the July 2009 issue of the American Journal of Clinical Nutrition on vegetarian diets and bone density. The study appears to have been misinterpreted by some reporters as suggesting that vegetarian and vegan diets might lead to decreased bone health. This is not what the study showed.
The study’s results suggest that vegetarian diets may be associated with slightly lower bone mineral density. "But the magnitude of the association is clinically insignificant," as the study’s lead researcher, Tuan Nguyen, explained in the paper’s conclusion.
Other studies have found that vegetarian and vegan diets have no clinically detrimental effect on bone health. Indeed, one recent study by the same researchers found that a lifelong vegan diet has no adverse effects on bone mineral density compared to an omnivorous diet. Many epidemiological studies show that high dairy intake is actually associated with increased fracture risk.
"Vegetarian diets can help people build strong bones, and plant-based diets reduce the risk of heart disease, diabetes, and cancer," says Amy Joy Lanou, Ph.D., an assistant professor of health and wellness at the University of North Carolina Asheville and author of Building Bone Vitality, a new book about bone loss and osteoporosis prevention. "To build strong bones and healthy bodies, people need weight-bearing exercise and low-acid, plant-based diets rich in fruits and vegetables."
A scientific review on the role of dairy in bone health published in Pediatrics in 2005 showed that the majority of studies on this subject have found no relationship between bone health and dairy consumption or dietary calcium intake. The level of dairy product consumption in the United States is already among the highest in the world, and yet our osteoporosis and fracture rates are also among the highest.
Dairy also poses health concerns. Fluid milk has become the single largest source of artery-clogging saturated fat in the diets of American children. A study from the Harvard Medical School found that drinking milk actually increases the risk of childhood obesity. Fat from dairy products is associated with increased risk of pancreatic cancer, according to a study just published in the Journal of the National Cancer Institute.
PCRM Responds to New Study on Eating Habits and Bone Density
WASHINGTON—A study was published in the July 2009 issue of the American Journal of Clinical Nutrition on vegetarian diets and bone density. The study appears to have been misinterpreted by some reporters as suggesting that vegetarian and vegan diets might lead to decreased bone health. This is not what the study showed.
The study’s results suggest that vegetarian diets may be associated with slightly lower bone mineral density. "But the magnitude of the association is clinically insignificant," as the study’s lead researcher, Tuan Nguyen, explained in the paper’s conclusion.
Other studies have found that vegetarian and vegan diets have no clinically detrimental effect on bone health. Indeed, one recent study by the same researchers found that a lifelong vegan diet has no adverse effects on bone mineral density compared to an omnivorous diet. Many epidemiological studies show that high dairy intake is actually associated with increased fracture risk.
"Vegetarian diets can help people build strong bones, and plant-based diets reduce the risk of heart disease, diabetes, and cancer," says Amy Joy Lanou, Ph.D., an assistant professor of health and wellness at the University of North Carolina Asheville and author of Building Bone Vitality, a new book about bone loss and osteoporosis prevention. "To build strong bones and healthy bodies, people need weight-bearing exercise and low-acid, plant-based diets rich in fruits and vegetables."
A scientific review on the role of dairy in bone health published in Pediatrics in 2005 showed that the majority of studies on this subject have found no relationship between bone health and dairy consumption or dietary calcium intake. The level of dairy product consumption in the United States is already among the highest in the world, and yet our osteoporosis and fracture rates are also among the highest.
Dairy also poses health concerns. Fluid milk has become the single largest source of artery-clogging saturated fat in the diets of American children. A study from the Harvard Medical School found that drinking milk actually increases the risk of childhood obesity. Fat from dairy products is associated with increased risk of pancreatic cancer, according to a study just published in the Journal of the National Cancer Institute.
Thursday, April 16, 2009
Licking the beaters...
Found this over at theppk. I'm gonna try that apple butter idea.... hmmm... apple butter cookies, maybe?
Get rid of the eggs
Replacing eggs is the most challenging aspects of vegan baking. Those suckers bind, they leaven and they give structure to our baked goods. However, like a bad boyfriend, they can be replaced, and with pleasing results. Here some info on replacements I have tried.
Flax Seeds
How to use it:
1 Tablespoon flax seeds plus 3 Tablespoons water replaces one egg. Finely grind 1 tablespoon whole flaxseeds in a blender or coffee grinder, or use 2 1/2 tablespoons pre-ground flaxseeds. Transfer to a bowl and beat in 3 tablespoons of water using a whisk or fork. It will become very gooey and gelatinous, much like an egg white. In some recipes, you can leave the ground flax in the blender and add the other wet ingredients to it, thus saving you the extra step of the bowl.
When it works best:
Flax seeds have a distinct earthy granola taste. It tastes best and works very well in things like pancakes, and whole grain items, such as bran muffins and corn muffins. It is perfect for oatmeal cookies, and the texture works for cookies in general, although the taste may be too pronounced for some. Chocolate cake-y recipes have mixed results, I would recommend only using one portion flax-egg in those, because the taste can be overpowering.
Tips:
Always store ground flaxseeds in the freezer because they are highly perishable. This mixture is not only an excellent replacement for eggs, it also contributes vital omega-3 fatty acids.
Where to get it:
Health food stores
Silken Tofu
How to use it:
1/4 cup blended silken tofu = 1 egg. Whiz in a blender until completely smooth and creamy, leaving no graininess or chunks. You will want to add other wet ingredients to this mixture to get it to blend properly. I recommend vacuum packed extra firm silken tofu, such as Mori-Nu.
When it works best:
Dense cakes and brownies, and in smaller quantites for lighter cakes and fluffy things (if the recipe calls for 3 eggs only use 2 "tofu" eggs"). Whizzed tofu leaves virtually no taste, so it is an excellent replacer in cake recipes. In cookie recipes, it may make the cookie more cake-y and fluffy than anticipated, add 1 teaspoon of starch to the recipe (such as arrowroot or corn starch) to combat that. It may make pancakes a little heavy, so it is not recommended as a quick replacement for eggs in pancakes, although it could work well with a little experimentation.
Where to get it:
Health food store shelves, and in some supermarkets.
Ener-G Egg Replacer
How to use it:
1 1/2 tablespoons + 2 tablespoons water mixed well = 1 egg
Many people swear by this egg replacer. I think it is good to use in a pinch, in all baking that requires a few eggs. However, I can definitely taste it in cakes and cookies (tastes chalk-y), and I'm not crazy about the dense texture it turns out.
When it works best:
It seems to work best in cookies, or things that are supposed to be a little crispy.
Where to get it:
Health food stores, some supermarkets in the baking or ethnic food section
Bananas
How to use it:
1/2 banana blended until smooth or mashed well= 1 egg.
Bananas work wonders as an egg replacer in baking, which is the reason many banana bread recipes don't require eggs. They hold the air bubbles well, make things nice and moist, and impart a nice flavor. However, you don't want everything tasting like banana, so use in things where the taste won't be intrusive. I've also noticed that baked goods using banana brown very nicely.
When it works best:
Quick breads, muffins, cakes, pancakes
Tip: Make sure bananas are nice and ripe and have started to brown.
Where to get it:
Just kidding, I think you can figure this one out.
Soy yogurt
How to use it:
1/4 cup soy yogurt = 1 egg.
Soy yogurt works a lot like whizzed tofu as an egg replacer. It makes things moist and yummy.
When it works best:
Quick breads, muffins, cakes
Where to get it:
Health food stores, yuppyish supermarkets
Lose the milk
This is a no-brainer. Use soy, rice or almond milk. Butter milk? Add a teaspoon of apple cider vinegar or lemon juice to your milk and let it sit for a couple of minutes.
It's like buttah...
Instead of butter try unsalted margarine or go ahead and use salted but reduce the amount of salt in the recipe. Lose 1/4 teaspoon per 1/2 stick of butter. But try to use the non-hydrogented kind, I dunno', for your health?
My favorite thing to use instead of butter is canola oil, but you can use any vegetable oil, just reduce the amount. If a recipe calls for one stick of butter, which is a half cup, I use 1/3 cup of oil.
You can also try prune puree which will also obviously reduce the amount of fat. To use, puree 1/2 cup of pitted prunes with 1/4 cup of water. You will want to reduce the amount used, or the final product may be too moist. If the recipe calls for a half cup use 1/3 cup instead. You may also want to add a little oil, maybe a tablespoon per cup of fat needed, because a little fat goes a long way in taste and texture.
Thursday, March 26, 2009
Sunday, March 22, 2009
Getting a handle on my love handles...
So, this week DH went out and bought a new scale that tells weight, BMI, body fat, and hydration. And God help me.... I actually stepped on the thing. It was honest with me. Reminded me of my extra 20 lbs, reminded me to drink more water, and then... and then the little bugger told me what percentage body fat I have. Evil little contraption. You'd be proud of me. I didn't react. I didn't throw anything. I didn't yell or grumble. I even went back for more the next day. Amazing, right? Deb's new exercise routine is inspiring me to challenge myself. Hate is such a strong word, and I try not to use it superfluously, but I can safely say, "I HATE exercise." So much. With a passion so much. Would rather have a root canal so much. And so, in lieu of exercise (the last resort), I give you: The top ten foods to help reduce body fat. Tricks first, then foods. Enjoy! And wish me luck!!! :)
10 STEPS: Eating to Reduce Body Fat... Pain Free!
By Mandy Gibbons
1. Don't drive yourself nuts running away from cravings
I am not saying pig out on junk every time the thought pops into your head but on those occasions where you just can't function because you are dreaming of that Mars Bar you so desperately need then by all means buy one, eat it and get the craving out the way so you can get on with life.
2. Work with your hunger pains
Many folk seem to think they are gaining results from suffering away listening to their tummies rumbling, feeling sick and dizzy from not eating, convincing themselves that they must be losing tonnes of body fat. WRONG! WRONG! WRONG! WRONG! By causing your body to starve you are actually encouraging your body to store the food you consume as well as slowing down your metabolism. Take note of the time you are hungry and plan your meals so you have something on hand. Remember if you're training regularly you should be eating up to 5-6 nutritious and meals per day - all of which should contain a lean source of protein.
3. Do you have fat phobia?
Do you avoid meat, eggs, dairy products and any thing else that might have fat? If you do then you're going to have to smarten up because it will cause you more grief and could deter those much wanted fat loss results. Lean Red meat and poultry, fish, egg whites and low fat dairy products play a major role assisting with providing your body with the "goods" it needs to build strong healthy muscles. As for junk food well there is nothing wrong with having a cheat meal once per week, in fact it can help boost your metabolism by shocking it!
4. Using veggies and salad to your advantage
Rather than filling up on rice, pasta, potato and bread for all your meals take advantage of the great recipes and the variety that veggies and salad offer. Not only do they fill you up but they don't rely on as much flavoring to make them taste good. PLUS they don't have any where near as many calories. Your evening meal is a perfect example of how this can help you reduce body fat. Due to our lack of activity in the evenings, consuming less calories is a better fat loss option than consuming heavy rice and pasta dishes, especially when all you are going to be doing is sitting and sleeping.
5. Drink lots of water!
To keep you hydrated and feeling refreshed.
6. Have fun with your protein intake.
If you battle with consuming enough protein then find a protein shake, bar or meal replacement that you find convenient and the enjoy the taste of. If you get bored with your protein shakes or bars just change the flavors and even brands. Hey - you may as well take advantage of the massive range of exciting new protein options available.
You also have the option of mixing vanilla protein shakes with yogurt and other low fat dairy products to help make them more enticing. There are loads of protein shake recipes on the net so head to google.com and do a search on them. You will be surprised just how many you find!
7. Battling with Calorie reduction? Mix it up for some variety!
Why not cycle your calorie intake? As most of you know reducing your calories by 15 % can help break that plateau .... but then what do you do when your body gets used to that? Say for example you're consuming 1900 calories per day. You've completed the above option of reducing your daily calorie intake by 15% which equals 1615 calories per day. You can then mix it up a little. Decrease your calorie intake by 10% (1900 - 10% = 1890 calories per day). Then " up" your calorie intake by 5% (1900 + 5% = 1995 calories per day) and so on - get my drift? Keep your body guessing while also stimulating your metabolism. Some people alter it on a weekly basis some every few days... go with what works best for you. Throw this into your eating plan once in a while to clean out the cobwebs.
8. Keep your portion sizes simple
If you use "gram portions" with your meals and find that your eating program falls by the wayside because you don't have time to weigh your food etc then use "portions sizes or comparisons" to quickly calculate the size of your meals. A deck of cards is a great way to gauge a portion size. Find something on hand that is close to the size of the amount of food you require for your portions so you can have it handy and compare it. It's faster and helps the reduce the hassle of preparing meals.
9. Add variety to your meals
"Spice up" your food. Why not introduce new Indian, Italian, Mexican and Asian dishes into your eating program to help keep those taste buds happy.
10. FRIENDS AND FOOD
You may think that this is old fashioned - but it works and it's fun. Why not have a "bring and share" food bash. Have everyone bring over their favorite low fat casserole / dish / salad / whatever. Socialize with your food and make it fun. You will be surprised at just how many wonderful low fat cooking ideas can arise from a bring & share dinner.
10 Foods to Help Reduce Body Fat
Cinnamon
Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else. You'll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18% and triglycerides by 30%.
High-Fiber Granola Bars
A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods. Try a granola bar with at least 4 g of fiber, like Kashi, instead of the typical bar that contains just a single gram. Refined carbs spike your insulin levels, which limits your body's ability to use fat as fuel, explains Lisa Dorfman, RD, adjunct professor at the University of Miami.
Hot Sauce
Forget bland condiments. If you want to burn fat, spice things up. In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin--the hormone that triggers body fat storage--were lowered by as much as 32%. One theory: Capsaicin, the chemical that gives chiles their fire, may improve the body's ability to clear insulin from the bloodstream after you eat, so you're more likely to burn fat following a meal spiked with chile peppers than after one that isn't packing heat.
Salmon
Just 3 ounces of canned salmon delivers 530 IU (more than the Daily Value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older. In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo. Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can't do its job. Other fatty fish choices include tuna, sardines, and mackerel.
Walnuts
Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer. In a 1-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8 to 10 walnuts a day lost more weight and body fat. The subjects also reduced their insulin levels, which helps keep fat storage in check.
Water with Lemon
A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn't. Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less. Plus, the phosphoric acid in soda may contribute to bone loss--and osteoporosis--by changing the acid balance in your blood.
Ground Flaxseed
Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you're less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings because it's high in plant estrogens. Ground seeds are easier to digest. Sprinkle them over cereals, soups, or salads; add them to smoothies; or substitute 1 cup of ground flaxseed for 1/3 cup canola, corn, or other oil or shortening in muffins and cookies. Note: Lower oven temperature slightly, since baked goods brown faster with flax.
Raw fruits and vegetables
Fruits and vegetables promote weight loss because they are very low in fat,and very low in calories. They are high in fiber, vitamins and minerals. They eliminate wastes quickly and help reduce cravings for sweets. They keep your energy levels steady so you don't become too hungry or too tired. And they carry off excess body acids, and are rich in vitamins, minerals and enzymes that satisfy the body's nutrient requirements with less food. Consider this: animals given raw, enzyme rich foods never gain weight regardless of calorie intake. Given cooked, enzyme poor food, they fatten up. If you have never taken a mouthful of cantaloupe juice, you simply have not lived. Strawberry juice mixed with pear, or apple and yam is a taste of ecstasy. Blueberry juice is a taste of liquid heaven. A mixture of carrot, apple, beet, celery, tomato, and lemon tastes like a living V8, giving an energy-boost to the day that is far better than a coffee. Fruit and vegetable juices are the cleansers, energizers, builders and regenerators of the human system. A combination of either fresh raw fruit or vegetable juices will supply all the enzymes, vitamins and minerals critical to increase vitality!
Complex Carbohydrates
These include foods like oatmeal, whole grain breads and brown rice. Since these are not refined like their counterpart, simple carbs, they keep you feeling full longer, help you eat less, and do not have the sugars found in simple carbs.
Calcium
Grab two or three glasses of low-fat milk a day and drink up. The more calcium that is stored in fat cells, the more fat those cells will burn. If you do not like milk, try yogurt, cheese or anything that is high in calcium.
Finally, whenever you eat a meal, any calories that are not burned up are stored for later use. If you eat a large meal with 800 calories, you may only use 300 of those. Because of this, the timing of your meals matter. Split up the total calories you eat in a day between 6 small meals. If you eat 2000 calories in a day, (2000 divided by 6 meals per day) each meal should be around 330 calories. Eating smaller meals more often will help the body use energy more efficiently without needing to store any as fat.
10 STEPS: Eating to Reduce Body Fat... Pain Free!
By Mandy Gibbons
1. Don't drive yourself nuts running away from cravings
I am not saying pig out on junk every time the thought pops into your head but on those occasions where you just can't function because you are dreaming of that Mars Bar you so desperately need then by all means buy one, eat it and get the craving out the way so you can get on with life.
2. Work with your hunger pains
Many folk seem to think they are gaining results from suffering away listening to their tummies rumbling, feeling sick and dizzy from not eating, convincing themselves that they must be losing tonnes of body fat. WRONG! WRONG! WRONG! WRONG! By causing your body to starve you are actually encouraging your body to store the food you consume as well as slowing down your metabolism. Take note of the time you are hungry and plan your meals so you have something on hand. Remember if you're training regularly you should be eating up to 5-6 nutritious and meals per day - all of which should contain a lean source of protein.
3. Do you have fat phobia?
Do you avoid meat, eggs, dairy products and any thing else that might have fat? If you do then you're going to have to smarten up because it will cause you more grief and could deter those much wanted fat loss results. Lean Red meat and poultry, fish, egg whites and low fat dairy products play a major role assisting with providing your body with the "goods" it needs to build strong healthy muscles. As for junk food well there is nothing wrong with having a cheat meal once per week, in fact it can help boost your metabolism by shocking it!
4. Using veggies and salad to your advantage
Rather than filling up on rice, pasta, potato and bread for all your meals take advantage of the great recipes and the variety that veggies and salad offer. Not only do they fill you up but they don't rely on as much flavoring to make them taste good. PLUS they don't have any where near as many calories. Your evening meal is a perfect example of how this can help you reduce body fat. Due to our lack of activity in the evenings, consuming less calories is a better fat loss option than consuming heavy rice and pasta dishes, especially when all you are going to be doing is sitting and sleeping.
5. Drink lots of water!
To keep you hydrated and feeling refreshed.
6. Have fun with your protein intake.
If you battle with consuming enough protein then find a protein shake, bar or meal replacement that you find convenient and the enjoy the taste of. If you get bored with your protein shakes or bars just change the flavors and even brands. Hey - you may as well take advantage of the massive range of exciting new protein options available.
You also have the option of mixing vanilla protein shakes with yogurt and other low fat dairy products to help make them more enticing. There are loads of protein shake recipes on the net so head to google.com and do a search on them. You will be surprised just how many you find!
7. Battling with Calorie reduction? Mix it up for some variety!
Why not cycle your calorie intake? As most of you know reducing your calories by 15 % can help break that plateau .... but then what do you do when your body gets used to that? Say for example you're consuming 1900 calories per day. You've completed the above option of reducing your daily calorie intake by 15% which equals 1615 calories per day. You can then mix it up a little. Decrease your calorie intake by 10% (1900 - 10% = 1890 calories per day). Then " up" your calorie intake by 5% (1900 + 5% = 1995 calories per day) and so on - get my drift? Keep your body guessing while also stimulating your metabolism. Some people alter it on a weekly basis some every few days... go with what works best for you. Throw this into your eating plan once in a while to clean out the cobwebs.
8. Keep your portion sizes simple
If you use "gram portions" with your meals and find that your eating program falls by the wayside because you don't have time to weigh your food etc then use "portions sizes or comparisons" to quickly calculate the size of your meals. A deck of cards is a great way to gauge a portion size. Find something on hand that is close to the size of the amount of food you require for your portions so you can have it handy and compare it. It's faster and helps the reduce the hassle of preparing meals.
9. Add variety to your meals
"Spice up" your food. Why not introduce new Indian, Italian, Mexican and Asian dishes into your eating program to help keep those taste buds happy.
10. FRIENDS AND FOOD
You may think that this is old fashioned - but it works and it's fun. Why not have a "bring and share" food bash. Have everyone bring over their favorite low fat casserole / dish / salad / whatever. Socialize with your food and make it fun. You will be surprised at just how many wonderful low fat cooking ideas can arise from a bring & share dinner.
10 Foods to Help Reduce Body Fat
Cinnamon
Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else. You'll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18% and triglycerides by 30%.
High-Fiber Granola Bars
A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods. Try a granola bar with at least 4 g of fiber, like Kashi, instead of the typical bar that contains just a single gram. Refined carbs spike your insulin levels, which limits your body's ability to use fat as fuel, explains Lisa Dorfman, RD, adjunct professor at the University of Miami.
Hot Sauce
Forget bland condiments. If you want to burn fat, spice things up. In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin--the hormone that triggers body fat storage--were lowered by as much as 32%. One theory: Capsaicin, the chemical that gives chiles their fire, may improve the body's ability to clear insulin from the bloodstream after you eat, so you're more likely to burn fat following a meal spiked with chile peppers than after one that isn't packing heat.
Salmon
Just 3 ounces of canned salmon delivers 530 IU (more than the Daily Value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older. In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo. Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can't do its job. Other fatty fish choices include tuna, sardines, and mackerel.
Walnuts
Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer. In a 1-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8 to 10 walnuts a day lost more weight and body fat. The subjects also reduced their insulin levels, which helps keep fat storage in check.
Water with Lemon
A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn't. Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less. Plus, the phosphoric acid in soda may contribute to bone loss--and osteoporosis--by changing the acid balance in your blood.
Ground Flaxseed
Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you're less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings because it's high in plant estrogens. Ground seeds are easier to digest. Sprinkle them over cereals, soups, or salads; add them to smoothies; or substitute 1 cup of ground flaxseed for 1/3 cup canola, corn, or other oil or shortening in muffins and cookies. Note: Lower oven temperature slightly, since baked goods brown faster with flax.
Raw fruits and vegetables
Fruits and vegetables promote weight loss because they are very low in fat,and very low in calories. They are high in fiber, vitamins and minerals. They eliminate wastes quickly and help reduce cravings for sweets. They keep your energy levels steady so you don't become too hungry or too tired. And they carry off excess body acids, and are rich in vitamins, minerals and enzymes that satisfy the body's nutrient requirements with less food. Consider this: animals given raw, enzyme rich foods never gain weight regardless of calorie intake. Given cooked, enzyme poor food, they fatten up. If you have never taken a mouthful of cantaloupe juice, you simply have not lived. Strawberry juice mixed with pear, or apple and yam is a taste of ecstasy. Blueberry juice is a taste of liquid heaven. A mixture of carrot, apple, beet, celery, tomato, and lemon tastes like a living V8, giving an energy-boost to the day that is far better than a coffee. Fruit and vegetable juices are the cleansers, energizers, builders and regenerators of the human system. A combination of either fresh raw fruit or vegetable juices will supply all the enzymes, vitamins and minerals critical to increase vitality!
Complex Carbohydrates
These include foods like oatmeal, whole grain breads and brown rice. Since these are not refined like their counterpart, simple carbs, they keep you feeling full longer, help you eat less, and do not have the sugars found in simple carbs.
Calcium
Grab two or three glasses of low-fat milk a day and drink up. The more calcium that is stored in fat cells, the more fat those cells will burn. If you do not like milk, try yogurt, cheese or anything that is high in calcium.
Finally, whenever you eat a meal, any calories that are not burned up are stored for later use. If you eat a large meal with 800 calories, you may only use 300 of those. Because of this, the timing of your meals matter. Split up the total calories you eat in a day between 6 small meals. If you eat 2000 calories in a day, (2000 divided by 6 meals per day) each meal should be around 330 calories. Eating smaller meals more often will help the body use energy more efficiently without needing to store any as fat.
Me too!! My very first blog award!!!
I received the "I Love Your Blog!" award from vegetarianmama blog!! What a wonderful surprise! Thank you!! :)
Here are the rules:
1) Add the logo of the award to your blog
2) Add a link to the person who awarded it to you
3) Nominate at least 7 other blogs
4) Add links to those blogs on your blog
5) Leave a message for your nominees on their blogs!
I would like to nominate:
the world around me
vegetarian mama
looking forward
tips-recipes
Phe.MOM.enon
Veggie Venture
smitten kitchen
veg cooking
101 Cookbooks
Here are the rules:
1) Add the logo of the award to your blog
2) Add a link to the person who awarded it to you
3) Nominate at least 7 other blogs
4) Add links to those blogs on your blog
5) Leave a message for your nominees on their blogs!
I would like to nominate:
the world around me
vegetarian mama
looking forward
tips-recipes
Phe.MOM.enon
Veggie Venture
smitten kitchen
veg cooking
101 Cookbooks
Wednesday, February 25, 2009
When I grow up....
When I grow up, I wanna cook like this!! Just found this vegan blog, and she has the most amazing ideas and then she gives pictures. Mmmmmm.... pictures....
For example: Fried tofu wrapped in potatoes. Seriously. Click the link and look at that. Gorgeously yummy. Right?
And she did Buffalo strips and vegan cakes and breads and chickpea cutlets and and whole host of other things, too. I don't usually go for vegan, because it's so hard to find it done really well. This chick does it really well!! Makes me wanna try a few of her recipes. For starters, I'm gonna try these: chickpea cutlets.
For example: Fried tofu wrapped in potatoes. Seriously. Click the link and look at that. Gorgeously yummy. Right?
And she did Buffalo strips and vegan cakes and breads and chickpea cutlets and and whole host of other things, too. I don't usually go for vegan, because it's so hard to find it done really well. This chick does it really well!! Makes me wanna try a few of her recipes. For starters, I'm gonna try these: chickpea cutlets.
Sunday, February 22, 2009
Fried Green Tomatoes w Garlic Aioli
Credit to Rockin the Stove! Gonna try the aioli with zucchini fritte, I think. Looks delicious! Make an aioli of soy sour cream, garlic, lemon zest and chives and enjoy ya’ll!
Monday, February 16, 2009
The Veggie top 20
I was reading Serious Eats this morning and oh wow she had a good post.
"If you were going to cook regularly for friends and/or family, 5 nights a week, you would basically need 20 recipes to get your through a month. This allows for dining out, and pizza night once a week as an example.
What 20 dishes, should every home cook know? i have some thoughts here, with a decided italian slant. In no particular order, but am struggling to complete 20 dishes that most people would not mind having 12 times a year."
... and then she lists her 20. But it got me thinking about my monthly menu, and how many times I serve a staple just because I can. Not very adventurous or creative, no? And as much as they love a good mac n chz, do I really need to serve it once a week? Probably not. Not when they could be having pesto linguine or spaghetti with fall veggies or mushroom manicotti or florentine ravioli instead. So, I am going to think a bit while my girls are schooling today.... put it on the backburner, as it were. Going to try to come up with a monthly menu of 20 meals. A new staple. A better staple. ANYTHING for a change, right?
And while I'm here, how about instead of 20 dishes everyone should know, what about 20 BASICS everyone should know. For vegetarians the list is a little different. We don't necessarily need to know how to broast and braise. Rather, we should know how to blanche and can and stew and grill and stuff and create. We should know methods rather than recipes. We should know our ingredients and learn how to use them to their best savor. So, I'll be thinking on that as well.
But, in the meantime, I am interested in your 20 dishes, your 20 basics. What are your suggestions?
"If you were going to cook regularly for friends and/or family, 5 nights a week, you would basically need 20 recipes to get your through a month. This allows for dining out, and pizza night once a week as an example.
What 20 dishes, should every home cook know? i have some thoughts here, with a decided italian slant. In no particular order, but am struggling to complete 20 dishes that most people would not mind having 12 times a year."
... and then she lists her 20. But it got me thinking about my monthly menu, and how many times I serve a staple just because I can. Not very adventurous or creative, no? And as much as they love a good mac n chz, do I really need to serve it once a week? Probably not. Not when they could be having pesto linguine or spaghetti with fall veggies or mushroom manicotti or florentine ravioli instead. So, I am going to think a bit while my girls are schooling today.... put it on the backburner, as it were. Going to try to come up with a monthly menu of 20 meals. A new staple. A better staple. ANYTHING for a change, right?
And while I'm here, how about instead of 20 dishes everyone should know, what about 20 BASICS everyone should know. For vegetarians the list is a little different. We don't necessarily need to know how to broast and braise. Rather, we should know how to blanche and can and stew and grill and stuff and create. We should know methods rather than recipes. We should know our ingredients and learn how to use them to their best savor. So, I'll be thinking on that as well.
But, in the meantime, I am interested in your 20 dishes, your 20 basics. What are your suggestions?
Wednesday, February 11, 2009
The Great Meatout 2009
Most followers of this blog are already veggies, but I got this in my mail this morning and thought I'd pass it on. It comes from the meatout site. They also offer a veggie starter kit that might be kinda fun to peruse. :)
Why Meatout?
"Kicking the meat habit" holds lasting benefits for consumer health, world hunger, resource conservation, environmental quality, and animal protection.
Kicking the meat habit reduces our risk of heart disease, stroke, cancer, and other chronic diseases that cripple and kill nearly 1.4 million Americans annually.
Kicking the meat habit decreases our exposure to infectious pathogens like Salmonella, E. coli, and Campylobacter, which kill several thousand Americans annually and sicken millions more.
Kicking the meat habit raises our energy level, lowers our food budget, and simplifies food preparation and cleanup.
Kicking the meat habit frees up grains and other foods that can be used to feed the world's hungry. Animals are extremely inefficient "protein converters;" it can take up to 16 pounds of grain to make 1 pound of beef.
Kicking the meat habit preserves our topsoil, water, and other food production resources vital to the survival of our children and their children.
Kicking the meat habit protects our forests, grasslands, and other wildlife habitats from encroachment by cattle ranchers while reducing the polluting effects of methane, soil particles, manure, and pesticides on our air and water.
Kicking the meat habit saves animals from caging, crowding, deprivation, drugging, mutilation, manhandling, and agonizing slaughter. Each person who adopts a plant-based diet saves over 80 innocent, sentient animals each year. Over a lifetime, an individual can save more than 6,000 animals just by going vegan.
Why Meatout?
"Kicking the meat habit" holds lasting benefits for consumer health, world hunger, resource conservation, environmental quality, and animal protection.
Kicking the meat habit reduces our risk of heart disease, stroke, cancer, and other chronic diseases that cripple and kill nearly 1.4 million Americans annually.
Kicking the meat habit decreases our exposure to infectious pathogens like Salmonella, E. coli, and Campylobacter, which kill several thousand Americans annually and sicken millions more.
Kicking the meat habit raises our energy level, lowers our food budget, and simplifies food preparation and cleanup.
Kicking the meat habit frees up grains and other foods that can be used to feed the world's hungry. Animals are extremely inefficient "protein converters;" it can take up to 16 pounds of grain to make 1 pound of beef.
Kicking the meat habit preserves our topsoil, water, and other food production resources vital to the survival of our children and their children.
Kicking the meat habit protects our forests, grasslands, and other wildlife habitats from encroachment by cattle ranchers while reducing the polluting effects of methane, soil particles, manure, and pesticides on our air and water.
Kicking the meat habit saves animals from caging, crowding, deprivation, drugging, mutilation, manhandling, and agonizing slaughter. Each person who adopts a plant-based diet saves over 80 innocent, sentient animals each year. Over a lifetime, an individual can save more than 6,000 animals just by going vegan.
Monday, February 2, 2009
Veggie Bistro for download
Thought I'd go ahead and post the link for the hard copy that I made for Deb. In case anyone is interested... it's a definite WIP. :) Also adding it as a link on the sidebar. Enjoy!
Veggie Bistro
Veggie Bistro
Friday, January 30, 2009
Site of the Day
I have so much to do today, but I'm giddily distracted by this:
http://www.vegcooking.com/cookbooks.asp
Maybe if I behave and be responsible today, then I can reward myself at Barnes and Noble next week. You think?
http://www.vegcooking.com/cookbooks.asp
Maybe if I behave and be responsible today, then I can reward myself at Barnes and Noble next week. You think?
Monday, January 26, 2009
The Magical Loaf Studio
Everyone has their favorite sites to visit and revisit. I recently ran across this one, The Magical Loaf Studio. And since I'm looking hi and low for the perfect recipe for my Super Bowl Sliders, this seems to be the site of the day for me. And so, I share. Enjoy! And I'd love to hear if any of you have already found the magic combination of yummy..... do tell!! :)
Subscribe to:
Posts (Atom)
Posts
