Chai Tea

Are you a Chai Tea lover like I am? The Starbucks Chai is so tasty, but so full of sugar. The powder Chai from other places gives me a headache (still wondering what is in it!).  Here is a version that will omit the caffeine and keep the flavor and no headache!

Ingredients:
3 cardamom pods
3 cloves
3 peppercorns
3 star anise or 1 teaspoon fennel seeds
3 cm pieces ginger, finely chopped (I leave the skin on) or 1 tbs dried ginger root
1 teaspoon ground licorice root, optional
1 cup milk of your choice (I prefer almond or soy)
1/4 cup loose organic rooibos tea (found at most health food stores)

3 cups of water

honey to taste

Directions:
1. Using a mortar and pestle, lightly crush the cardamom, cloves, peppercorns and star anise (you can leave them whole, but crushing releases some of the flavor). 
2. Tip the crushed spices into a saucepan and add the ginger, liquorice root (if using) and 3 cups of water. Bring to the boil, then reduce the heat and simmer for 4 minutes. 
3. Take the saucepan off the heat and let steep for 4–5 minutes. Add the milk and rooibos tea and add back to the heat and bring back to the boil. Remove from the heat, cover and steep for another 5 minutes. Strain and serve.
Try these delicious variations:1) To make an iced version, omit the milk and place the chai in the fridge overnight to steep further. Strain the concentrate, then serve over ice with cold milk or blend in blender.

2) To make a mocha chai version, stir in 2 tablespoons raw cacao powder at the end.

3) For a super-fun treat, blend the strained hot milky chai with 4 tablespoons almond spread (yum!)

How to Cook a Turkey

I am a vegetarian, however, every year at Thanksgiving I am asked to cook the turkey. So from your resident vegetarian, here are a few tips on how to cook a turkey. 

First, start with an Organic turkey if at all possible. Keeping out hormones and chemicals is always a good thing. Thoroughly thaw your turkey in the refrigerator. Depending on the size, this could take 2-3 days. If you have a “pop up” thermostat thingy in your turkey, pull it out and toss it. Those just tell you when the turkey is overdone. Invest in a good meat thermometer, preferably one that can be read from outside the oven. Place prob into the breast, but not touching a bone. 

Preheat oven to 500 degree F. 

Rinse turkey, pat dry with paper towels. 

In Bird cavity stuff: 

fresh herbs: thyme, rosemary, sage, 

one onion

two celery stalks

2 large carrots

All roughly chopped in large pieces. Pack loosely.

Place turkey, breast side up, on a V-shaped rack set inside a large roasting pan. (this is just to keep the turkey out of it’s own fat....I make a coil of aluminum foil to set under the turkey to elevate it a bit. If you have a small rack that would elevate it even 1/2” works well.)

Cut a piece of heavy-duty aluminum foil that when folded in half is big enough to cover the turkey’s breast. Lay this onto the breast, shiny side up, and mold it into the breastplate. Remove it carefully so it will retain it’s shape and set aside. 

Rub bird with 1/4 stick of butter - really massage it in. Put in oven at 500 degrees for 30 minutes. This should brown it nicely. Remove the bird and apply the “breastplate”. Insert the meat thermometer into the breast through the foil. Reduce temperature to 350F and return turkey to oven. If you have a temp alarm on your thermometer, set it to 161 degrees F. 

If you leave the oven door closed, an 18-pounder should hit this temp about 2 to 2 1/2 hrs. after the oven temp has been reduced. NO BASTING. Try not to open the oven. 

When 161F is reached, take turkey out of the oven, cover with foil and let it rest for at least 30 minutes before carving. 

Eating meat is ok......once or twice a year :)  Enjoy and Happy Thanksgiving!

Candy

This is the beginning of the Sugar Season.......starting with Halloween.  I don't know about you, but if I have a plan in place I don't succumb to the candy setting out EVERYWHERE. I make the following recipe and keep it in the freezer. It is my 'go to' when I need a little sweet something with chocolate to get me through. I've given you a "Healthy Fudge" recipe before, but I tweaked that one and came up with this version, my new favorite. The fat in it is nuts and coconut oil. The sweetness is coconut syrup and stevia, a healthier choice than the white processed sugar. I hope you will give this a go. 

Chocolate Candy

3/4 cup macadamia nuts

3/4 cup cashews

1/3 cup coconut oil      

1/4 cup cacao powder  

1/4 cup coconut syrup  

3 drops liquid stevia              

1/2 teaspoon fine sea salt or Himalayan salt 

1 teaspoon vanilla extract

In food processor or blender, put macadamia, cashews and coconut oil and blend until it starts to "butter" a bit, but still has chunks. Add remaining ingredients, blend until completely mixed, scraping the sides to mix well.  Pour into a baggie, flatten out and freeze. When frozen, tear open the baggie, cut into bite size pieces. Put into a container and return to freezer. This will melt at room temperature so store in freezer or refrigerator. 

(Be sure to remove any plastic that sticks to the candy!)

Cherry Chocolate Ice Cream from Forks over Knives

I know it is hot right now and Ice Cream just sounds so nice.....but you are trying to be really "good." Well now you can "have your ice cream and eat it too." Give this version a try, add your own ingredients (like nuts and fruit) and make it your own.

Cherry Chocolate Ice Cream

INGREDIENTS:
4 medium-sized bananas, cut into 1-inch pieces and frozen
1 cup frozen cherries
1/2 teaspoon vanilla extract
1 tablespoon to 1/4 cup unsweetened almond milk, as needed
2 tablespoons mini vegan chocolate chips

Instructions:
1. In a food processor, combine the frozen banana pieces, cherries, and vanilla extract.
2. Process until creamy, adding almond milk one tablespoon at a time as necessary.
3. Pulse in the chocolate chips. Serve immediately.

Healthy Fudge

Healthy Fudge sounds like an oxymoron, but it really is possible. This version is chunky if you use my favorite addition at the bottom*. It really helps me with my chocolate addiction. A great way to get that 'fix' without blowing your goals for healthy living. 

Healthy Fudge Recipe

1 cup almond butter (or nut butter of choice)*

1/3 cup coconut oil      

1/4 cup cacao powder  

1/4 cup pure maple syrup/honey**                  

1/2 teaspoon fine sea salt or Himalayan salt 

1 teaspoon vanilla extract

Blend in food processor or blender until smooth. Pour in container and freeze. Will melt at room temperature.

Favorite version: *I put in about a 1/2 cup raw cashews and 1/2 cup raw macadamia nuts and blend until it starts to “butter” a bit, but still has some chunks instead of the nut butter already made.

**Experiment with sweeteners. I prefer Coconut syrup with 3 drops of liquid stevia. 

Maca Powder

Maca Root is a true powerhouse in nutrition. I was told about Maca Powder about a year ago and decided to give it a try. It has lived up to all that is written about it.

Maca is rich in amino acids, phytonutrients, fatty acids, vitamin and minerals. According to published nutritional research Maca contains:
59% carbohydrates, which makes it a great choice for sustained energy.
10.2% protein. Maca is loaded with bio-available plant protein that is easy for the body to assimilate.
10.2% fiber - Maca contains relatively high levels of cellulose and lignan, fibers that stimulate intestinal function.
Essential Amino Acids - Maca contains nearly all of them. These drive many cellular functions in the body including sexual and fertility functions.
Free Fatty Acids - 20 have been found in Maca. These also work to support cellular function.
Vitamins - B1, B2, C, Niacin
Major Minerals - Calcium, Phosphorus, Magnesium, Potassium, Sodium
Minor Minerals - Copper, Zinc, Manganese, Iron, Selenium, Boron
Recent studies show that plant sterols (which Maca is) significantly reduces cholesterol.

Maca root, like the Chinese herb ginseng, is also an adaptogen. Adaptogens are substances that raise the physical body’s state of resistance to diseases through physiological and emotional health improvements. This makes Maca a broad based healer with many benefits able to support and rejuvenate overwhelmed, tired adrenal glands eventually resulting in much greater energy, stamina, clarity of mind and spirit, and the ability to handle stress.

One other important note is that scientists have also discovered that due to Maca’s nutritional value, the food has the ability to regulate, support, and balance the hormonal systems of both men and women for optimal function.

My favorite way to get Maca into my diet is adding it to my morning smoothie. I put in a tablespoon and it doesn't change the flavor too much. It has an earthy taste, but not overpowering. You could even add it to baked goods for a nutritional boost. You can go to my blog for a cookie recipe with Maca Powder: gale4health.blogspot.com.au/2012/10    ENJOY!

ONE Simple Change

Excerpt from One Simple Change: http://gale4.juiceplus.com/content/JuicePlus/en/one-simple-change/healthy-eating--make-a-goal-to-be-whole.html

One Simple Change in your diet:

Most of us strive to live a healthier lifestyle. Finding the right place to start is a challenge. Eating right, exercising regularly, and still making time for family, friends and our own needs can seem like overwhelming goals. Instead of attempting to conquer our health all at once, what if you started by setting more manageable goals? Making small changes today can lead to great health benefits down the road.

So what are you waiting for? Start your journey to better health with One Simple Change.

Don’t tackle a healthy diet all at once. Start by replacing empty calories with whole food options. Whole foods include fruits, vegetables, and whole grains – foods that are as close to their natural form as possible. It won’t be long before you realize just how good “good food” feels. Before you know it, your cravings will change from greasy burgers and fries to healthful nutrition.
Here are some simple changes you can make for a healthier diet:

• Have fruit for breakfast.
• Clean your fridge and pantry. Get rid of processed food in the process.
• Buy snacks from the produce section of the grocery store.
• Say no to an unhealthy food temptation.
• Consume smaller portions, more frequently. Try eating twice as often and half as much.
• Eat a food with no nutrition facts label – whole food.

One Simple Change in your hydration:
We don’t function at full capacity when we’re dehydrated. The Institute of Medicine recommends roughly 13 cups (3 liters) of water per day for adult men and 9 cups (2.2 liters) per day for women. There are many simple ways to make sure you and your family are drinking plenty of fluids each day. Remember, food provides about 20 percent of water intake as well and many fruits and vegetables are more than 90 percent water by weight. Make an effort to monitor your fluid intake and you’ll be functioning better in no time.

Try these simple changes to maintain hydration:

• Drink a full glass of water as soon as you wake-up.
• Replace soda with flavored water for a healthier treat.
• Keep a water bottle with you during the day and make a point to refill it at least three times.
• Drink water with breakfast, lunch and dinner.
• Add more high-water-content fruits and vegetables to your diet

One Simple Change in your daily exercise:
Most people look at exercise as a means to burn energy and lose weight. Instead, think of exercise as a great way to gain energy and stimulate your body and mind. With so many demands fighting for your attention every day, it may be a challenge to find time for an hour trip to the gym. Start with simple activities you can incorporate into your daily routine. One simple change can make a big difference in how you look and feel.

Ready to get moving? Here’s some simple changes you can make to be more active:

• Count your steps and see how many you can reach in a day.
• Replace your office chair with a yoga ball.
• Break a sweat once a day.
• Play with your kids for 20 minutes daily.
• Walk over to a colleague’s desk to talk rather than send an e-mail.
• Make it to the gym once a week.
• Spend more time standing than sitting during the day.
• Park on the other end of the parking lot from your final destination.

One Simple Change in your sleep habits:

When was the last time you felt you had great, quality sleep on a regular basis? Getting a good night’s sleep can greatly impact your outlook on life and, in turn, your health and wellness. Simple changes, such as getting a good night’s sleep or taking time for a relaxing hobby, are easy ways to help manage stress and improve your well-being in the long-term.

Here’s some other simple changes you can try to help manage stress:

• Laugh out loud once a day.
• Start a DIY project.
• Add 5 minutes of quiet meditation to your daily routine.
• Eat lunch away from your desk.
• Turn off your phone before dinner.
• Spend 20 minutes outside each day.
• Go to sleep an hour earlier.
• Wake up an hour later on Sunday.
• Take time to focus on yourself and no-one else at least once a week.

Glutathione

Glutathione, it's the most important molecule you need to stay healthy and prevent disease -- yet we've barely heard of it. It's the secret to prevent aging, cancer, heart disease, dementia and more, and necessary to treat everything from autism to Alzheimer's disease. GLUTATHIONE (pronounced "gloota-thigh-own") is the mother of all antioxidants, the master detoxifier and boosts the immune system.

The good news is that your body produces its own glutathione. The bad news is that poor diet, pollution, toxins, medications, stress, trauma, aging, infections and radiation all deplete your glutathione. This leaves you susceptible to cell disintegration from oxidative stress, free radicals, infections and cancer. Remember that your cells are what you are made of: a healthy cell makes a healthy body. Your liver gets overloaded and damaged, making it unable to do its job of detoxification.

Glutathione is a very simple molecule that is produced naturally all the time in your body. It is a combination of three simple building blocks of protein or amino acids -- cysteine, glycine and glutamine. The sulfur in the glutathione is very sticky and acts like fly paper. All the bad things in the body stick onto it, including free radicals (the bad guys) and toxins like mercury and other heavy metals. Normally Glutathione is recycled in the body, except when the toxic load becomes too great. In our world today we are poisoning ourselves and eating a processed, nutrient-depleted diet that our natural glutathione can't keep up with. However, there are things you can do. You can eat glutathione-boosting foods, you can exercise, and you can take glutathione-boosting supplements.

Glutathione-boosting foods are the sulfur-rich foods, like garlic, onions, broccoli, kale, collards, cabbage cauliflower, watercress, and all cruciferous vegetables. (hummmm, how many of these are in Juice Plus?)

Exercise boosts glutathione levels, which boosts your immune system, improves detoxification and enhances your body's own antioxidant defenses. Start slow and build up to a 30 minute a day aerobic exercise like walking or jogging. Strength training for 20 minutes, 3 times a week is also helpful. In other words, MOVE YOUR BODY often!

You would think that it would be easy to just take a glutathione pill, but the body digests protein, so you can't get the benefits of Glutathione that way. However, the production and recycling of glutathione in the body requires many different nutrients and you CAN take these.....or EAT these. Eating or taking a whole food supplement every day consistently is key. Your body likes consistentcy, I can't stress that enough!

Folate and Vitamins B6 and B12 are critical to keeping the body producing glutathione. These are found in a balanced diet. For a vegetarian especially, adding B12 supplement may be a good idea. (B-12 is found in Juice Plus Complete)  Selenium is an important mineral that helps the body recycle and produce more glutathione. Antioxidants including vitamins C and E (in the form of mixed tocopherols), work together to recycle glutathione. These work best in the body in the form of whole foods. An isolated vitamin in pill form (like A, B, C, D, etc) is a good idea for a boost if you are lacking in that nutrient. However, your body does best when it is in the whole food form. When you eat the whole food you are getting the right amount of those vitamins every time, in the doses God intended. The herb, Milk thistle, has long been used in liver disease and helps boost glutathione levels.

"Balanced diet" keeps popping up, doesn't it? Be consistent with your healthy eating and exercise and your body will not just survive, it will thrive!

An easy, effective answer for a whole food supplement is Juice Plus+. I have used it for over 15 years and feel the benefits of it every day. www.gale4.juiceplus.com

Chocolate

I’ll bet you think I’m going to tell you not to indulge, or to eat carob "chocolates" instead (carob is a healthy chocolate substitute that hails from the pea family).

Nope! I love chocolate, and I recommend it because it has great health benefits.

Chocolate is made from the beans of the cacao tree. Cacao is the powdery substance that results when cacao beans are dried, and it’s loaded with antioxidants that protect against heart disease and cancer. Studies show compounds in chocolate can boost good cholesterol, lower blood pressure and help prevent blood clots. And theobromine, another chocolate ingredient, improves blood flow to the heart.

The rule is, the darker the chocolate, the higher the percent of cacao it contains, making it the healthiest kind of chocolate. Limit yourself to a piece or two of dark chocolate, the healthiest kind.

Try to choose bars that contain 65%-85% cacao. Milk chocolate contains fewer, if any, of these powerful antioxidants. And white chocolate? Forget about it – it doesn’t even rank!

Avoid candy bars merely coated with chocolate and jam-packed with sugar, artificial flavors and partially hydrogenated oils. And steer clear of truffles stuffed with maple, raspberry and vanilla “cream.” Those are usually sugar-laden calorie bombs.

It may be a little more costly, but splurge on a small box or bar of high-quality dark chocolate. So choose wisely, and enjoy your chocolate!

Foods to protect against EMF exposure

Cell phone radiation is very real and so are its effects on your body. As useful as a cell phone can be, they pose quite a threat by exposing the body to radio-frequency electromagnetic fields which in turn can reduce the nutritional value of food and increase toxicity. While the most effective solution is avoidance, you can also combat the side effects of cell phone radiation by knowing what’s right to eat. 

1. Kale
It is packing in Vitamin C which is a great source of antioxidants, crucial in protecting the watery layer of your cells. Kale is also rich in caffeic acid, a component that can effectively work against radiation and protect the lymphocytes. 


2. Cod Liver Oil
Researchers have documented that vitamin D3 protects the nervous system besides promoting calcium absorption. Cod liver oil has lots of D3 while carrying a healthy ratio of omega-3 fatty acids to omega-6 fatty acids. Omega-3 helps repair fatty cell membranes while Omega-6 promotes inflammation in the body, so a healthy ratio is very important.


3. Turmeric
This golden-yellow spice is packed with curcumin which a great antioxidant and has anti-cancer properties. Primarily, turmeric behaves as a DNA mechanic, repairing them so your body functions better. It also promotes the binding of iron to your blood cells. The golden rule when ingesting turmeric with your food is to add a dash of black pepper for increased absorption and effectiveness!

 I know this goes against what I was taught as a kid ("black pepper is bad for you"), but turns out, not so much.....
4. Almonds
A small handful of these a day can go a long way for your body. Almonds are packing in vitamin E which protects nerve membranes and slows down the oxidizing of cells’ fat membranes. Almonds are also rich in antioxidants and they’re great for balancing out an acidic body environment as they are one of the few alkaline nuts out there. 

Moderation is key here.....a handful, not the whole bowl.
5. Asparagus
Cell phone radiation is known to reduce the amounts of glutathione in your body.  (Glutathione is the mother of all antioxidants) Asparagus packs in glutathione AND selenium, both which are antioxidants capable of repairing DNA, dispelling useless molecules and removing heavy metal from the body.


6. Kelp
For a combo pack of minerals, kelp (the green kind) is the go-to food. They are also an excellent source of magnesium, a mineral that needs to be balanced out with calcium at a ratio of 1:2 for better calcium absorption. Eat sparingly as you don’t want to overload your body with too many minerals.


7. Garlic
Garlic is laden with sulfur and this component promotes detoxification in the body as well as a conversion of vitamins and proteins. Garlic can also cut off mercury from seafood and fish when cooked together. Cook it in some olive oil to enhance absorption.


8. Artichokes
While artichokes are rich in vitamin C and magnesium, it’s made it to the list for carrying silymarin. This substance is known for increasing the levels of glutathione in your body and the more glutathione you have, the less toxic your body will be.


9. Whole grains
Unrefined and unfortified whole grains are a healthier source of carbs, but they are also high in vitamin B-complex which is crucial in nerve repair. Brown rice and millet are all great sources of vitamin B and folic acid.


EMF

As I am getting ready to hop on a plane for 15+ hours I am trying to protect myself from EMFs. What is an EMF Radiation? Electromagnetic Field Radiation. Do I understand it? NO. Do I believe it exists? YES. "EMFR is created by an accumulation of electrical charge. It permeates the world we live in but is invisible to the human eye. EMFR can be naturally occurring and is part of the Earth’s Magnetic Field that orients a navigational compass. EMFR is also generated by natural phenomena such as thunderstorms." In addition to these natural sources, EMFR is emitted by artificial devices. Examples of human EMFR sources include:
      X-rays
      Radiowaves
      Television antennas
      Mobile phone base stations
      Cordless and mobile cell phones
      Microwaves

If you sleep with a cell phone or computer near your bed, it can disrupt your sleep, impair your memory and cognitive functions. These EMFRs have even been linked to infertility and Alzheimer's. The more time we spend on our cell phones and on our computers, the more exposure you get.

So what do we do to protect ourselves? Limiting your use of cell phones and computers is not always possible. There are devices you can use to block these radioactive waves from your person. You can put "energy blockers" on your electronics.

You can also eat more antioxidants in your food (oh you knew I was going to throw that in there!). To prepare for my trip on this radioactive tube called a plane, I am upping my intake of antioxidant foods and supplements (Juice Plus+ for me). I am taking extra on board as I fly. I am increasing my magnesium and phosphates. I am drinking bottles of water (yes, my seatmate might not like that I have to make many trips to the toilet, but I am going to flush out toxins!). I have ordered vegan meals to make sure I get the best food available while in flight.

This is something you will need to research for yourself. The precautions I take, I feel, have made a difference in my travel. I make this trip often enough to know that it does help.

Well, I hear they are calling my flight number after a 4 hour delay in departure......better to know about problems before you take off for a 15 hour flight than while in the air. I hope to see all of you while I am "home." G'Day Mate! Gale

Sugar Subs

OK, just one more about sugar, then I'll get off this kick (for a while), I promise. I have been learning so much about the types of sugar we use and trying to live what I've learned. I am a sugar addict. I have now been off sugar (fructose) for two months and can really feel the difference. I feel more in control of my eating. I'm not saying I will never eat fructose again.....I do like to have my cake and eat it too.....but not as a daily habit like before. I must state here that I am not talking about any of the sugar (including fructose) in fruits and vegetables. Fruits and vegetables in the whole form should not be limited. Let's face it, it would be hard to eat any harmful amount if you eat the whole fruit.

When you quit sugar there are a host of sugar substitutes that are used in recipes and food products to replace the sweetness. Many of these I have recommended in the past thinking they were the answer. Unfortunately most of them are still packed full of fructose (the bit we’re trying to avoid), and in some instances contain more fructose than regular table sugar. Beware!

Sucrose is also known as white table sugar, brown sugar, raw sugar and rapadura sugar. It contains 50 per cent fructose and 50 per cent glucose.

Agave is a sugar substitute made from the same Mexican succulent that tequila is made from. It contains roughly 90 per cent fructose – higher than sucrose! Look out for it in “health” bars and chocolate.

Coconut sugar/nectar/syrup, you’ll often find one of these variations of coconut sugar in many health food products. Unfortunately it contains anywhere between 38 per cent to 48.5 per cent fructose, which is almost the same amount found in sucrose. (There are some positives: It is the most nutritious of the possible sugars. It’s the single most sustainable sweetener in the world. Coconut sugar has an extremely low glycemic index of 35. However, it still has significant amounts of fructose)

Honey, whether it’s raw or organic doesn’t matter when it comes to fructose content. Honey contains 40 per cent fructose, which is only 10 per cent less than sucrose. There are many health benefits of honey, so you will have to listen to your body on this one.

Maple syrup is often used as a healthier sugar alternative. Unlike other sugar substitutes it does have some health benefits but still contains up to 40 per cent fructose.

Dates are often used to sweeten “sugar-free” recipes, but they contain roughly 30% fructose. Plus they often need to be used in large quantities to get the same sweetness.

Rice malt syrup is made from fermented cooked rice. It’s a blend of complex carbohydrates, maltose and glucose. It’s 100 per cent fructose free. It is my fructose-free sweetener of choice.

Stevia is a plant-based sweetener. It’s completely fructose free and 300 times sweeter than sugar. It’s great in recipes where you want to add a little sweetness, but avoid using it in large quantities as it can have a bitter aftertaste. A drop or two of liquid stevia in a hot cup of tea is perfect!


If you'd like to know more about this subject you can find my sugar-free inspiration at www.iquitsugar.com. My daughter recently gave me the book, Simplicious, and I have gleaned so much from it, including some great recipes. As always, if you have any questions please feel free to contact me at gale4health@yahoo.com.

More about Sugar

Sucrose (ordinary table sugar) is made up of 50 per cent glucose and 50 per cent fructose.
It’s the fructose bit that is the harmful type of sugar. Other sugars (glucose, maltose and lactose) are safe to eat in moderation. But fructose is not. Some sweeteners contain an even higher fructose ratio than sucrose, like agave. It can contain up to 90 per cent fructose!

Why is fructose bad for us? It passes directly to our livers and promotes fat storage. Fructose can only be processed by the liver, which increases the workload and potentially contributes to non-alcoholic fatty liver disease.

Fructose is addictive. Some studies say it’s more addictive than cocaine and heroine. Our bodies are designed to gorge on fructose because it’s such a nifty source of fat; great back in days when we had to hunt and grow our own food, not so much today.

Fructose makes us eat more. Unlike all other food molecules, fructose has no corresponding “we’re full now, stop eating” switch (or enzyme) in our brain. This means we can keep eating and eating the stuff without getting satiated.

It also increases another hormone, ghrelin, which makes us feel hungrier. Fructose makes us sick. Countless studies link fructose consumption to a host of metabolic disorders, including immune disorders, cancers, diabetes… and the list goes on.

Studies show that when we’re not consuming fructose, the right appetite hormones switch on and you can stop after that one slice, and not need to have dessert every night.

What should we use when we need a little “sweetener” in our recipes? There are two safe options.
1. Rice malt syrup: a complex carbohydrate blend of glucose and maltose, which is completely fructose-free and slow releasing, so it doesn’t dump on the liver like fructose does. Rice malt syrup is made from fermented cooked rice. It’s a blend of complex carbohydrates, maltose and glucose.
2. Stevia: a plant-derived sweetener containing no sugar of any kind. Research has shown that stevia is one of the safest and easiest options to cook with.

Play around with using these alternatives to conventional sugar. I think you will enjoy your food AND reduce your cravings for the harmful stuff. Both are available at most grocery stores and for sure at Health Food Stores.

Sugar

The World Health Organization recommends no more than 25g of sugar per day for optimum health. That’s six teaspoons! That’s easy! you say. "There’s no way I reach that amount every day, I only eat healthy sugars, apart from the odd treat!" Well, lets take a look at what six teaspoons of sugar looks like:

A small box of raisins (1 oz) - Dried fruit, while better than candy, is condensed little pellets of sugar without the added water to keep you full.

2/3 of a can of Coke - You already know that Coke is full of sugar, but did you know that one regular sized can has over nine teaspoons of sugar?

1/2 bottle of apple juice - With Apple Juice we have the opposite problem to dried fruit – the water stays, but the fiber is stripped out. A cup of apple juice can contain three to four apples… now could you eat that many in one go? Just eat the whole fruit.

One single serve tub of low-fat strawberry yogurt - When manufacturers take the fat out of yogurt, they have to replace it with something to make it palatable. That’s why low-fat fruit yogurts have up to six teaspoons of sugar per tub. Better to eat the whole fat version, plain, with your own fresh fruit.

Two bars of 85% dark chocolate - You’d find it difficult to eat 2 whole bars of dark chocolate, which is why the low-sugar treat is encouraged when we’re reintroducing sweetness to our diets. I admit, I use small bites of dark chocolate to treat myself, a little at a time.

Even the "good" sweets should be eaten with caution. Read the labels in order to keep your sugar content down.......or better yet, stay away from packaged foods and eat the whole food instead.

Bonus - recipe for a healthy dark chocolate:

Basic Raw Chocolate
Makes about 1 1/3 cups
1 cup coconut oil, softened
1/3 cup raw cacao powder
1 Tablespoon rice malt syrup
2 pinches of salt

Blend all the ingredients in a blender until smooth (or mix by hand). Pour into small silicone molds or ice-cube trays and keep in the freezer for up to 3 months.

Rice malt syrup is relatively slow-releasing so it does not dump on the liver as much as pure glucose. I think you fellow chocoholics will find this chocolate very satisfying. Enjoy!

Ten Health Discoveries Scientifically Proven in 2015

Don't you love it when Science validates Common Sense? There were several great health studies published in 2015, which is very gratifying for us health nuts. They definitely affect our decisions for nourishment and lifestyle in small and large ways.

The latest scientific health research is helpful in making good decisions. Here are 10 Health Discoveries scientifically proven in 2015:

1. Highly Processed Foods Linked To Addictive Eating (University of Michigan)

2. Sleep Is Important For Weight Loss and Optimal Health.

(American Academy of Sleep Medicine & Sleep Research Society)

3. Mental Health Prescription: Nature (Proceedings of the National Academy of Sciences of the United States of America)

4. Carbonated Drinks Associated With A High Risk of Out-Of-Hospital Cardiac Arrest (European Society of Cardiology)

5.  Our Biological Age Is More Important Than Our Chronological Age (The Dunedin Study)

6. Bacon, Hot Dogs And Other Processed Meats Cause Cancer (World Health Organization) - Notice they didn't say MAY cause cancer, but they do cause cancer. They concluded that one 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by 18 percent. 

7. E-Cigarette Flavors May Cause ‘Popcorn Lung’. (Environmental Health Perspectives)

8. Artificially Sweetened Soft Drinks and Secondhand Smoke Linked to Risk Of Early Menstruation (American Journal of Clinical Nutrition)

9. Practicing Yoga, Meditation Can Result In Fewer Doctor Visits (Benson-Henry Insititute for Mind Body Medicine) 

10. Obesity More Dangerous Than Lack of Fitness (Science Daily) What the study found is that high fitness in obese people reduces early death.

What did YOU discover in 2015 that made a difference to you?

Winter Foods that are Slimming

Pumpkin - Since the most popular pumpkin dish is pie, you may have written off pumpkin as a weight-loss food. However, pumpkin is actually great for slimming down. One cup of pure canned pumpkin has only 83 calories, hardly any fat, and a whooping 7 grams of fiber! The orange flesh of pumpkin is also a great source of phytochemicals, which help keep blood sugar and insulin lower. Lower insulin levels help you burn fat instead of storing it. Try making a pumpkin soup.

Butternut Squash - Butternut squash is another great weight-loss food. One cup of cooked cubes has only 82 calories, hardly any fat, and an amazing 7 grams of fiber!

Butternut squash will keep your blood sugars lower. That makes it a better carb-craving fix than white potatoes. (email me for a fantastic corn chowder made with butternut squash)




Sweet potatoes are a great weight-loss food because they’re low-fat, relatively low-calorie and fiber-rich. One cup of cooked sweet potato has about 7 grams of fiber. (A medium sweet potato is 103 calories with 4 grams of fiber.)
It’s unfortunate that so many people trying to lose weight avoid sweet potatoes because they are starchy. Though that is true, sweet potatoes are whole, fiber-rich starch, which helps you feel full and satisfied while losing weight.

Apples - Even though they’re sweet, apples are loaded with water and fiber (four grams for a medium apple) and only 95 calories.

Research shows that eating an apple before a meal will help you eat 100-150 calories less during the meal itself. And overweight women who added three apples a day to their usual diet for 10 weeks, ate fewer calories and lost more weight than those women who didn’t.

And here’s a lesser-known benefit of eating apples--they help increase the amount of good gut bacteria. And research shows that weight loss becomes easier as good gut bacteria numbers increase.

Cranberries - Fresh and frozen cranberries are a low-calorie, natural fiber food--just 23 calories in ½ cup of fresh cranberries, with two grams of fiber.


Pomelos - Pomelos, otherwise known as Chinese grapefruit or Shaddock, are the ancestor of grapefruit and originated in China. They’re pale green or yellow with a unique sweet and spicy flavor, not bitter like grapefruit. They contain a rare fat burning enzyme that also appears to help protect against the insulin resistance that leads to weight gain.


Pomegrantes - Pomegranate seeds are low in calories (¾ cup is only 83 calories), high in fiber (¾ cup has 4 grams of fiber) and high in nutrition. Several of the powerful compounds in pomegranate seeds help decrease insulin resistance, which, in turn, makes it easier for the weight to come off.


Persimmons - Persimmons are a great weight loss food because they’re low-calorie and high-fiber. A typical persimmon is only 118 calories and has 6 grams of fiber and less than a gram of fat.

But there’s another reason persimmons are especially good for weight loss: they contain an orange pigment that research has shown actually helps prevent and reverse insulin resistance, which, overtime, can help you lower your blood sugar and burn fat instead of storing it.

Brussel Sprouts - Like most vegetables, Brussels sprouts are a great weight-loss food, because they’re low-calorie, contain almost no fat, are fiber-rich and very filling. They also provide a nice amount of protein to help you feel satisfied after eating. One cup of cooked Brussels sprouts has only 56 calories, plus 4 grams of fiber, 4 grams of protein, and almost no fat. An additional bonus, they contain 56 mg of calcium.

This means you can eat 2 cups for only 112 calories and a whopping 8 grams of fiber and protein.

Eat well and watch the pounds dissolve away!