Sugar Shun

Day 423- Nutrition Bite

2009-05-29T07:53:00.000-07:00

We have an intense emotional connection to what we eat. Why is that so?

It's the way we're raised. Our mothers consoled us with comfort foods. Family gatherings, birthdays, Christmas, anniversaries, funerals – everything is centered on food. But we lose our grip on what's real when we eat this way every single time.
We approach food as if it holds greater meaning for us. It's not love - friendship - acceptance. It's an object. A bag of candy. The pleasure we get from it lasts less than a minute, but the after effects are forever.
Shift your thinking. Instead of you working for food, think of food working for you. Change your attitude and things will turn around. You'll get out of the downward spiral of not eating well. Good quality food cleans your body – they do for the inside what shampoo and soap do for the outside. See interview with Leanne Ely for more information on food addictions. http://womensissues.about.com/od/weightissues/a/foodaddiction.htm

Sugar Preacher's Experience
I decided that I need to return to my blogging endeavors. I have gained 5lbs since I last wrote on my blog. Yes, I have been eating sugar again. I'm a little embarrassed to admit it. However, I want to return to my ideal weight and a no sugar diet is the best solution.

Day 381- Nutrition Bite

2009-04-17T10:51:00.002-07:00

Corn refiners welcome FDA clarification that high fructose corn syrup can be labeled natural. The president of the Corn Refiners Association states, "High fructose corn syrup contains no artificial or synthetic ingredients or color additives and meets FDA's requirements for the use of the term 'natural'. High fructose corn syrup like table sugar and honey is natural. It is made from corn--a natural grain product. "

-pamphlet from the Corn Refiners Association

Sugar Preacher's Experience
A friend of mine, who is a doctor, received a pamphlet published by the Corn Refiner's Association. He gave it to me to read, and I am not buying into this bogus. The Corn Refiner's Association is publishing pamphlets to protect their industry. It is all about the money. The high fructose corn syrup business is a major business. The HFCS industry is spending $30 million on an ad campaign, stating corn syrup has natural ingredients. Yes, my doctor friend along with millions of other Americans are targeted with this $30 million ad campaign!! Don't buy into the idea that HFCS is a healthy product! I also am not keen that they are advertising on my blog. NOT COOL!!!

Day 370- Nutrition Bite

2009-04-06T07:39:00.000-07:00

Banana Bread

Ingredients:

4 Tbs. butter, softened

1/4 cup applesauce

2 eggs

2 Tbs. skim milk, or water

3/4 cup packed light brown sugar

1 cup mashed banana (2-3 medium bananas)

1 3/4 cups all-purpose flour

2 tsp baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1/4 cup chopped walnuts or pecans

Directions:

1-Beat margarine, applesauce, eggs, milk, and brown sugar in large mixer bowl until smooth. Add banana and blend at low speed; beat at high speed 1 to 2 minutes

2-Combine flour, baking powder, baking soda, and salt; mix into batter. Mix in walnuts. Pour batter into greased loaf pan, 8x4x2 inches

3- Bake at 350 degree until bread is golden and toothpick inserted in center comes out clean, 55 to 60 minutes. Cool in pan on wire rack 10 minutes; remove from pan and cool to room temperature.

Day 369- Nutrition Bite

2009-04-05T06:30:00.000-07:00

Chicken Pizzaiola
Ingredients
· 100g chicken
· tomato (diced)
· 2-3 cloves minced garlic
· 1 t oregano
· 1 t basil
· 1/4 t chili powder
· black pepper

Directions
Preheat oven to 350.
Place 1/2 of the diced tomato in casserole dish.
Add meat on top of tomato and top with minced garlic.
In small bowl, toss the rest of tomato with the oregano, basil, chili powder, and black pepper. Place on top of steak.
Cover tightly with aluminum foil or with lid.
Bake 45-60 mins.

Sugar Preacher's Experience
Last night, I tried this recipe. The recipe was simple and tasty. I substituted the diced tomato for a can of tomatoes with garlic. Yum!!!

Day 368- Nutrition Bite

2009-04-04T06:27:00.000-07:00

Take HFCS Action!
Whenever possible, avoid food products that contain HFCS and refined table sugar. This is not a magical cure for weight loss, but the preliminary research indicates that it may play a role. These foods often have little—if any—nutritional value.

Take inventory of your refrigerator, freezer, and pantry. Start reading the fool labels. If HFCS is one of the main ingredients (which are listed in descending order on the food label), scratch it off your grocery list—permanently.
Try to limit foods that have “sugar” as one of the first ingredients.
Start shopping around the perimeter of your grocery store; this is where you will find the foods in their natural, unprocessed state.
Fill your grocery cart with low fat dairy products, fresh fruits and vegetables, lean meats, eggs, beans, peas, lentils, nuts, seeds, whole grains, cereals and breads. Although food manufacturers may lose out on your business, your body will thank you!

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=486&page=2

Day 367- Nutrition Bite

2009-04-03T06:23:00.000-07:00

Facts about HFCS
The interesting fact about high fructose corn syrup is that it is metabolized in a totally different way than other carbohydrates. It does not stimulate or require insulin for transportation to the cells. Since there is no need for insulin release, there is also no secretion of leptin(hormone controlling hunger). Therefore the feeling of satiety is altered—you continue to eat and possible overeat. The researchers found increased body fat in the mice that drank the fructose-sweetened water and soft drinks—even though these animals decreased the amount of calories they ate from solid foods.

Day 365- Nutrition Bite

2009-04-01T07:44:00.000-07:00

Click to view inspirational video.

Sugar Preacher's Experience
Wow!! I just accomplished my 365-day no-sugar goal with a few blunders here and there. I feel great! This has been a wonderful learning opportunity!! I decided to continue on with the Sugar Shun blog and will be posting the 1st of each month and periodically throughout the month. I will also moderate my sugar intake from zero sweets to an occasional sweet. Thanks for your support and comments.

Day 364- Nutrition Bite

2009-03-31T12:45:00.000-07:00

Country that Eats the most Chocolate
In Switzerland, the average person consumes about 19 pounds of chocolate each year. This calculates to approximately 138 million pounds of chocolate consumed in Switzerland annually. Chocolate is consumed mainly in the form of candy, but is also used to make beverages, to flavor recipes, and to glaze sweets and bakery products. Chocolate is a popular food around the world. In fact, each year approximately 600,000 tons of cocoa beans--an important ingredient in chocolate--are consumed worldwide.
~Scholastic Book of World Records

Sugar Preacher's Experience
Lately, I have been craving sugar and chocolate. I guess my 365-days is coming to an end. I will try to modify and eat sweets once a week. I'm really excited to buy some Swiss chocolate.

Day 363- Nutrition Bite

2009-03-30T07:31:00.000-07:00

Tokyo Five Grain Recipe

1 cup short or medium grain brown rice
1 cup red Bhutanese rice
1 cup millet
1/3 cup quinoa
1/4 cup amaranth
2 teaspoons salt

Rinse the rices, millet, and quinoa. Drain and put in a large thick-bottomed pot. Stir in the salt and amaranth. Cover with water up to your knuckle - about two inches above the grains. Bring to a boil, then turn down the flame as low as it will go. Cook uncovered (simmering) until all water is gone, about 45 minutes.If you overshot the amount of water you added and your grains cook before the water absorbs entirely, strain off any extra water. This makes a big pot of mixed grains. Plenty for multiple meals.

Sugar Preacher's Experience
We can learn alot about healthy foods and diets from other countries. A mixture of grains is very popular in other counties. It is a shame that we consider white processed bread and pasta a healthy grain in the United States. Maybe by shifting our paradigm to implementation of healthy grains and beans, we could decrease our obesity problem. I cannot solve epdiemics, but I can begin with my own diet and try some new healthy recipes.

Day 362- Nutrition Bite

2009-03-29T07:18:00.000-07:00

Sundance Granola

Ingredients
2/3 cup whole almonds
2/3 cup pecans
1/3 cup roasted unsalted sunflower seeds
3 cups rolled oats
1 cup wheat germ
1/2 teaspoon cinnamon
1/4 cup honey
1/4 cup pure maple syrup
2 tablespoons molasses
2 tablespoons vegetable oil
1 1/2 cups raisins

Directions
Preheat the oven to 275°. In a large bowl, toss the almonds with the pecans, sunflower seeds, oats, wheat germ and cinnamon. In a small saucepan, combine the honey, maple syrup, molasses and oil and warm over low heat. Add the mixture to the nuts and grains and toss thoroughly.
Spread the granola on a large rim-med baking sheet and bake for about 40 minutes, stirring thoroughly every 10 minutes, until the grains and nuts are nicely toasted. Let the granola cool, then stir in the raisins. Once thoroughly cooled, the granola can be stored in an airtight container for up to 1 month.

Notes
One Half-Cup Serving: 320 calories, 13.6 gm total fat, 1.3 gm saturated fat, 45 gm carb.

Sugar Preacher's Experience
As a child, I have fond memories of Sundance. My mom used to get a season pass from her work so we would ski frequently at Sundance. I remember enjoying their tasty foods. I especially liked the large potato fries or wedges. I am excited to try this granola recipe.

Day 361- Nutrition Bite

2009-03-28T07:10:00.000-07:00

Portion Control
Is it possible to eat meals consisting entirely of healthy foods, such as carrots, fish, apples and whole wheat bread, and continue to gain weight?Yes, because you can still eat too much, even if everything is good for you.Portions have grown by leaps and bounds over the last couple of decades. Not surprisingly, our weight has followed right along with it. A huge part of the problem is that people tend to eat what’s in front of them, whether they’re hungry or not.. It’s been estimated that portion sizes in the past 20 years have increased in restaurants and at home by as much as 50%. Today, the average person eats 200 more calories each day than in the 1970s. Many store bought cookies are now more than 7 times bigger than the recommended serving size. Did you know that a typical dinner plate holds three servings of spaghetti, not just one? When you fill up your entire plate with food, you’re likely eating more than you bargained for.http://www.sparkpeople.com/resource/nutrition_articles.asp?id=56

Sugar Preacher's Experience
My new diet gig is counting calories. A few days ago, I tested my body fat and weight on my nephews Wii Fit and the results were undesirable. I decided that I would start counting calories. I('m eating healthy but I guess that my portion sizes are too large. Eating like a bird is no fun!!

Day 360- Nutrition Bites

2009-03-27T12:58:00.000-07:00

You cannot have a healthy population without a healthy diet. You also cannot have a healthy diet without a healthy agriculture. Americans have a dysfunctional relationship with food. Click on link for more details from Michale Pollan in regards to our food system.
http://media.web.tufts.edu:81/asxgen/edmedia/2009/03/Snyder/Pollan_Snyder.wmv
http://media.web.tufts.edu:81/asxgen/edmedia/2009/03/Snyder/Pollan_SnyderQA.wmv

Sugar Preacher's Experience
I am a fan of Michael Pollan. I agree with his philosophy of nutrition. I enjoyed watching and listening to his lecture a few days ago at Tufts University. Tufts University has one of the top nutriton programs in the country.

Day 359- Nutrition Bite

2009-03-26T12:51:00.000-07:00

Royal Quinoa Salad With Tofu and Sesame Ginger Vinaigrette
Royal quinoa is a reddish, high-protein variety of quinoa grown in parts of Bolivia. It’s particularly nutty tasting, especially if you toast it in the pan before cooking. I serve this salad as a main dish.

Ingredients
1 cup royal quinoa
3 cups water
Salt, preferably kosher salt, to taste
1 tablespoon canola oil
8 ounces tofu, sliced 1/2 inch thick
Soy sauce to taste
6 ounces snow peas or sugar snap peas, or 2 broccoli crowns, steamed or blanched for three to five minutes (to taste)
1/4 cup chopped cilantro
1/4 cup chopped or thinly sliced spring onions or scallions
Radicchio or lettuce leaves for serving (optional)
For the dressing:
2 tablespoons freshly squeezed lime juice
1 teaspoon minced fresh ginger (more to taste)
1 small garlic clove, minced
1/2 teaspoon soy sauce
2 tablespoons Asian sesame oil or walnut oil
2 tablespoons canola oil
2 tablespoons buttermilk

Directions
1. Heat a medium-sized, heavy saucepan over medium-high heat, and add the rinsed quinoa. Stir in the hot pan until all the water has evaporated and the quinoa is beginning to smell toasty, about five minutes. Add 2 1/2 cups water and salt to taste, and bring to a boil. Reduce the heat, cover and simmer 20 to 25 minutes, until the quinoa is tender and displays little white spirals. Drain through a strainer, and place in a large bowl.

2. Pat the tofu dry with paper towels, pressing on it to extract excess water. Cut in 1/2 inch dice. Heat 1 tablespoon canola oil in a heavy nonstick skillet over medium-high heat, and add the tofu. Cook, stirring or shaking the pan, until the tofu is golden and slightly crisp, about five minutes. Add soy sauce to taste and toss together. Remove from the heat, and add to the bowl with the quinoa. Stir in the remaining ingredients

3. Whisk together the lime juice, ginger, garlic, soy sauce, sesame or walnut oil, the canola oil and the buttermilk. Toss with the quinoa mixture. Line plates with radicchio or lettuce leaves, fill the leaves with the salad, and serve.

Day 358- Nutrition Bite

2009-03-25T13:45:00.000-07:00

Doctor Says Students Need More Time to Eat Lunch at School
Dr. Arthur Agatston, cardiologist and creator of the South Beach Diet, believes that turning school lunch into a "real sit-down meal" instead of a "minutes-long eating frenzy" would help improve the health and eating habits of the nation's children. "The lunchroom culture is fast food," he noted in a recent interview. "The teacher should be sitting at the table with a tablecloth for a civilized meal. I think it's a huge learning opportunity for kids." Schools eliminated exercise and have taken time from lunch - some students may have as little as seven minutes to eat lunch. Agatston feels that "kids will be happier and do better if they can have a somewhat leisurely meal in a positive atmosphere." His Healthier Options for Public Schoolchildren research found that kids accept healthy food, although cafeteria workers have said, "No, they won't."
~The New York Times, February 20, 2009

Sugar Preacher's Experience
When I take time to eat, I lose weight. On the other hand, I gain weight when I am stressed out and eat on the go. Everyday, I observe this school lunch room behavior or eating frenzy as mentioned in the article. Students do not have enough time to eat! They stand in long lunch lines and then have only a few minutes to eat. I guess it is part of the American lifestyle...

Day 357- Nutrition Bite

2009-03-23T07:02:00.000-07:00

The truth is that most Americans eat badly. We obtain 7 percent of our calories from soft drinks, which is more than we get from vegetables. The top food group by caloric intake is “sweets”, and one-third of the nation’s adults are now obese. The organic food question is a secondary one. It’s not unimportant, but it’s not the primary issue in the way Americans eat. http://www.nytimes.com/2009/03/22/weekinreview/22bittman.html?hp

Sugar Preacher's Experience
As discussed in this article, the problem is not organic vs. non organic. But the issue is the American diet. As stated, most of the calories consumed are "sweets". Recently, I have been craving something sweet after every meal. This craving could be psychological because I know my 365-day sugar shun is coming to an end. I'll probably continue with an occasional sweet here and there.

Day 356- Nutrition Bite

2009-03-23T06:55:00.000-07:00

"The apple is beyond all question, the American fruit," the minister Henry Ward Beecher declared in 1874. "It is a genuine democrat. It can be poor [in soil], while it loves to be rich; it can be plain, although it prefers to be ornate . . . But, whether neglected, abused, or abandoned, it is able to take care of itself, and to be fruitful of excellences. That is what I call being democratic."
~by Michael Pollan

Day 355- Nutrition Bite

2009-03-21T06:48:00.000-07:00

Local and organic grown food advocated in the White House
After being largely ignored for years by Washington, advocates of organic and locally grown food have found a receptive ear in the White House, which has vowed to encourage a more nutritious and sustainable food supply.
The most vocal booster so far has been the first lady, Michelle Obama, who has emphasized the need for fresh, unprocessed locally grown food. Last week she started work on a White House vegetable garden. More surprising, perhaps, are the pronouncements out of the Department of Agriculture, an agency with long and close ties to agribusiness.
In mid-February, Tom Vilsack, the new secretary of agriculture, took a jackhammer to a patch of pavement outside his headquarters to create his own organic “people’s garden.” Two weeks later, the Obama administration named Kathleen Merrigan, an assistant professor at Tufts University and a longtime champion of sustainable agriculture and healthy food, as Mr. Vilsack’s top deputy. See article for more details http://www.nytimes.com/2009/03/22/business/22food.html?pagewanted=1&_r=1&hp

Sugar Preacher's Experience
The article continues to talk about the economic gloom and how it might affect the local sustainable food agenda. I'm not sure how the government has money to fund all of these programs. I think local and organic food is a great idea. I just don't know about the economical feasibility.

Day 354- Nutrition Bite

2009-03-20T11:03:00.000-07:00

Record Number of Americans Receiving SNAP/Food Stamps
With the U.S. in a recession, December 2008 saw a record 31.8 million Americans receiving SNAP/Food Stamps, up 2.2 percent from November 2008, an increase of 700,000 people; the number surpassed the September 2008 record total of 31.6 million that included disaster benefits to victims of hurricanes and floods. All but three states saw increases, with Ohio posting the largest rise among large states - 3.4 percent - with the benefit going to 1.26 million residents. Texas has the largest enrollment - 3.05 million (a 1.8 percent increase from the month before). The cost for SNAP/Food Stamps is estimated to be $51 billion this fiscal year, an increase of $10 billion from FY 2008. "A weakened economy means that many more individuals are turning to SNAP/Food Stamps," according to the Food Research and Action Center.

~Reuters, March 5, 2009; WalletPop.com, March 6, 2009

Sugar Preacher's Experience
Wow! I cannot believe the cost of food stamps is estimated at a $40 billion increase from the previous year. This is another reason to be prepared with food storage-- government funds might be limited in the future and qualifications might be more difficult.

Day 353- Nutrition Bite

2009-03-19T20:15:00.000-07:00

Prevent Motion Sickness

Do not eat spicy, salty, sugary, heavy, or fatty foods, especially fried foods before or during travel. Avoid dairy products, processed and junk food. These contribute to nausea or cause digestive imbalances.
Avoid large meals when traveling.
Avoid alcohol. Alcohol disrupts the delicate operations that occur in the inner ear. If you are prone to motion.
When you begin to feel sick, rub or press on your wrist about three fingers' width down from the line that separates the hand from the arm. Massaging the acupressure point often stops motion sickness.
Do not read while traveling

Prescription to Nutritional Healing, 3rd Edition, p. 524

Sugar Preacher's Experience

These tips on motion sickness are interesting! Next time when flying across the seas, I'll remember to massage my wrist.

Day 352- Nutrition Bite

2009-03-18T20:06:00.001-07:00

Recommendations to age Gracefully

Eat only when you are hungry, and eat foods that are fresh and cooked in a fashion that maintains their nutritional content.
Decrease your overall food consumption but increase your intake on raw foods.
Avoid white sugar, pesticides, drugs, caffeine, chemical food additives and red meat.
Get regular exercise. It doesn't matter how old you are--you can rebuild muscle. Brains cells don't die if we keep our mind active.
Allow yourself sufficient sleep.

Prescription for Nutritional Healing, 3rd edition, p. 136

Sugar Preacher's Experience

I'm in my 30's and feel like I'm aging. My metabolism has slowed down dramatically. It takes me more effort to keep the weight off. Thus, I'm going to eat only when I feel hungry. Sometimes, I snack all day long and eat without being hungry-- that is going to change!!

Day 351- Nutrition Bite

2009-03-17T19:49:00.000-07:00

Maximum Recommended Sugar Intake
How much sugar should we eat? The U. S. Department of Agriculture recommends that a person who consumes a 2,000 calorie diet should not consume more than about 40 grams of refined sugars per day.

How to Eat Less Sugar
Drink more water and fewer soft drinks.
Eat less sweets and candy and more fresh fruit.
Eat fewer cakes and cookies.
Check food labels. Choose brands with less sugar.

Sugar Preacher's Experience
Soft drinks are killing people. They are loaded with more than 40 gms of sugar. Read labels and you will cut down on sugar. When I started reading labels, my diet improved drastically.

Day 350- Nutrition Bite

2009-03-16T20:01:00.000-07:00

The Latino population loves candy, but they like it hot! hot! hot! The traditional American impression of hot candy is a strong cinnamon flavor. When considering Mexican candy, think more Jalapeno pepper hot. You may see lollipops covered in chili or flaming, hot spicy cheetos. Yes, the children love the unusual flavors and seem to desire candy in flavors which offer more than one taste experience, such as mango and chili-flavored lollipops. Tamarind, a seedpod fruit grown in Asia, is a highly valued and desired flavor. Candy containing this fruit is a hot selling item. Even the gummy candies can be chili coated. Hum! That sounds interesting! See article for more details http://www.buzzle.com/articles/tasty-mexican-candy-is-hot.html.

Sugar Preacher's Experience
Lately, I have noticed the Hispanic population bring chili candy to class. A few years ago, I tried the tamarind candy, and all I can say is "Wow"! I am not sure why the chili flavored lollipops are considered candy. I guess it is the bitter/sweet flavor. Well, you are in for a treat if you decide to try Mexican candy!

Day 349- Nutrition Bite

2009-03-15T19:50:00.000-07:00

Ginger-Cinnamon Waffles

Ingredients:

2 cups flour

1 1/2 tsp baking powder

1 tsp cinnamon

1 tsp ginger

1/4 tsp cloves

1/4 tsp salt

2 eggs

1/4 cup butter

1/2 cup brown sugar

1/2 molasses

1 cup milk

Instructions:

Mix together flour, baking powder, cinnamon, ginger, cloves, salt. Beat 2 egg whites and set aside. In large mixing bowl, beat butter, and brown sugar until fluffy. Beat molasses, egg yolks, and milk. Add dry ingredients and mix until combines. Fold in beaten egg whites. Bake on a waffle iron and serve with maple syrup or honey and whipped cream.

Sugar Preacher's Experience

My neighbors prepared these yummy waffles for me. Thus, I decided to post the recipe. The seasonings made this recipe an A+!

Day 348- Nutrition Bite

2009-03-14T20:33:00.000-07:00

Phytochemical are the biologically active substances in plants that are responsible for giving them color, flavor, and natural disease resistance. Phytochemicals are powerful in the war against cancer and other disorders. An example is sulforaphane, a phytochemical found in broccoli, also reaches the cell. It activates the enzyme that take the carcinogens out of the cell before it can cause harm. Another phytochemical, flavonoids, keep cancer-causing hormones from latching on to the cells in the first place which are found in fruits and berries. Genistein, found in soybeans, kills tumors by preventing the formation of the capillaries needed to nourish them. Saponins, found in kidney beans, lentils, chickpeas, and soybeans, may prevent cancer cells from multiplying. The list goes on and on. So, eat your phytocehemicals and prevent cancer.

~Prescription for Nutritional Healing by Phyllis Balch and James Balch

Sugar Preacher's Experience
Tonight, I went to the neighbors and ate stir fry. I loaded up on my phytochemicals. I also bought some oranges from a vendor on the side of the road. The oranges were freshly picked. They were delicious!

Day 347- Nutrition Bite

2009-03-13T23:23:00.000-07:00

Green juices cleanse the body of pollutants and have a rejuvenating effect. Made form a variety of green vegetables, green juices are rich in chlorophyll, which helps to purify the blood, build red blood cells, detoxify and heal the body, and provide the body with fast energy. Green juices can be made with alfalfa sprouts, barley, grass, cabbage, kale, dandelion greens, spinach, and other green vegetables, including wheat grass. To sweeten and dilute green juices, try adding fresh carrot and apple juice. Try to drink 8-10oz a day. They should be consumed in moderation.

Sugar Preacher's Experience
I need to remind myself the importance of green juices. Tonight, I went to a b-day party with junk food (cake, ice cream, and candy). I should have brought green juices to the party. Next time, I'll make sure that I bring a healthy snack. St. Patrick's Day is around the corner and a green drink would be very complementary and a festive holiday beverage.