Jul 31
Jul 23
According to a recent USA Today article, most people don’t know how many calories they should consume in a day to maintain their current weight. A nationally representative online survey of 1,024 people revealed that 63% can’t accurately estimate the number, 25% won’t even venture a guess and only 12% actually know the answer.
Experts say that calorie requirements are unique to each person, depending on gender, age, height and physical activity level. But more than 58 percent of respondents said they don’t try to balance the calories they consume with those they burn.
Other survey findings:
•70% of people say they are concerned about their weight.
•54% say they are trying to lose weight; 23% are trying to maintain; 19% are doing nothing; and 4% are trying to gain weight.
•Of those trying to lose or maintain weight, most say they are changing the amount and types of food they eat and doing physical activity; 65% say weight loss is the main reason they’re eating better.
•Among roadblocks people give for not sticking with weight loss attempts: lack of willpower, lack of time, not seeing results quickly and boredom.
•77% don’t meet the government’s guidelines of 2½ hours of moderate-intensity physical activity a week.
Survey Says: Americans mostly clueless when it comes to calories
Jul 22
A new study published in the journal Appetite demonstrates that low-calorie sweeteners provide the same feeling of fullness as sugar. The research, which was conducted by the Pennington Biomedical Research Center, found that people who consume stevia or aspartame rather than sugar do not compensate by eating more at either lunch or dinner. Further, they reported similar levels of satiety compared to when they consumed the higher calorie sucrose.
The researchers noted consumption of sugar-sweetened beverages may be one of the dietary causes of metabolic disorders, such as obesity. Therefore, substituting sugar with low-calorie sweeteners may be a good weight-management strategy. They tested the effect of preloads containing stevia, aspartame or sucrose on food intake, satiety and postprandial glucose and insulin levels in 12 obese and 19 healthy and lean individuals, all between the ages of 18 and 50. Participants completed three separate food test days during which they received preloads containing stevia (with 290 calories), aspartame (with 290 calories) or sucrose (with 493 calories) before lunch and dinner. The preload order was balanced, and they calculated how many calories each participate ate. Hunger and satiety levels were reported before and after meals, and every hour throughout the afternoon. Additionally, participants provided blood samples immediately before and 20 minutes after the lunch preload.
Despite the caloric difference in preloads, participants did not compensate by eating more at their lunch and dinner meals when they consumed either stevia or aspartame versus sucrose in preloads. Those who had the stevia preload consumed an average of 301 fewer calories than sucrose, and those who had the aspartame preload consumed a mean of 330 fewer calories than sucrose. Self-reported hunger and satiety levels also did not differ between the groups.
Jul 17
Dear Readers,
I apologize for my absence lately. It has been a difficult decision, but I have decided to freeze my blog in order to pursue some other interests. I am still passionate about living a sugar-free life, and had no idea that a New Year’s Resolution would last this long.
As an overview, especially if you are new to the site, I quit sugar in order to see if it could be done and what it would be like. I was seriously addicted to sugar before I quit cold turkey.
I determined that sugar does not have a place in my life, ever, including life’s celebrations and “indulgences”. There are so many wonderful alternatives to sugar (my favorite being fresh, organic fruit, and honey-sweetened tea) that I don’t feel like I am missing out. In fact, my taste buds are more sensitive to sweet now that they are not saturated and dulled by mass quantities of sugar, which I could never seem to get enough of. I used to plow through the vegetables on my plate in anticipation of dessert afterward. Vegetables satisfy my sweet tooth, now, and have never tasted more flavorful as they do these days.
Just from quitting sugar I have realized important physical benefits including: less tired, no sugar crashes, eating healthier foods in general, feeling better about myself, substantially stronger immune system, no itchy yeast symptoms, no more craving white sugar products, etc.
By quitting sugar and writing a blog, my interest in overall nutrition has exploded. Rather than stay focused on sugar (it offers no nutrients–don’t eat it!) I am exploring the world of whole foods and how both healthy and unhealthy foods relate to healing and disease. In other words, I am considering going back to school to get my Master’s degree in Nutrition.
I am passionate about nutrition but also the relationship between food manufacturers and the general public. I have been duped most of my life into believing that a candy bar or cookie or piece of pie will make me happier and help me celebrate life’s precious moments. Instead, eating those things made me feel lethargic, guilty and yet, somehow hungry for more. Now that I know how incredible it is to be free of sugar, I want to spread the word. By going back to school I hope to learn in more depth, what I have brought to the table in the last few years.
Thank you for all your feedback, great questions, support and interest in the information I’ve provided. It’s been one of the most fun experiences I’ve had. I’ve really enjoyed getting to know many of you through your blogs, or by your great questions and feedback along the way.
I hate goodbyes, so instead, I hope the best for each one of you, whether you commit to giving up sugar or not!
THANK YOU EVERYONE!!
Jun 22
More than one-third of European children are now obese or overweight, according to Datamonitor, a global research organization. Authors of the new report, titled "Kids Nutrition: New Perspectives and Opportunities," attribute the problem to a rise in prosperity and the growing availability of unhealthy foods and beverages. "With prosperity increasing globally, there has been an increased propensity for kids to overindulge, leading to the numbers of overweight children rising alarmingly," write the authors. Although Europe and the Americas are identified as exhibiting the world’s highest levels of childhood obesity, other regions are also showing significant increases including Asia Pacific, Middle Eastern and African countries. The report focused on the consumption patterns of children ranging from five to 13-years-old in France, Germany, Italy, Netherlands, Russia, Spain, Sweden, United Kingdom, U.S., Canada, Brazil, Australia, Japan, South Korea, China, India, Saudi Arabia, United Arab Emirates and South Africa. Researchers say a particular concern is children’s high consumption of carbonated beverages and snackable foodstuffs. Bakery goods and cereals, for example, are most popular among children in Europe and the Middle East. Meanwhile, in the UK, about 27 percent of children are now overweight, according to BBC research. In 2007, 17 percent of boys aged two to 15, and 16 percent of girls were classed as obese, an increase from 11 percent and 12 percent in 1995, according to the UK National Health Service. The International Association for the Study of Obesity (IASO) recommends coordinated action to remedy the rising levels.
Jun 22
More than one-third of European children are now obese or overweight, according to Datamonitor, a global research organization. Authors of the new report, titled "Kids Nutrition: New Perspectives and Opportunities," attribute the problem to a rise in prosperity and the growing availability of unhealthy foods and beverages. "With prosperity increasing globally, there has been an increased propensity for kids to overindulge, leading to the numbers of overweight children rising alarmingly," write the authors. Although Europe and the Americas are identified as exhibiting the world’s highest levels of childhood obesity, other regions are also showing significant increases including Asia Pacific, Middle Eastern and African countries. The report focused on the consumption patterns of children ranging from five to 13-years-old in France, Germany, Italy, Netherlands, Russia, Spain, Sweden, United Kingdom, U.S., Canada, Brazil, Australia, Japan, South Korea, China, India, Saudi Arabia, United Arab Emirates and South Africa. Researchers say a particular concern is children’s high consumption of carbonated beverages and snackable foodstuffs. Bakery goods and cereals, for example, are most popular among children in Europe and the Middle East. Meanwhile, in the UK, about 27 percent of children are now overweight, according to BBC research. In 2007, 17 percent of boys aged two to 15, and 16 percent of girls were classed as obese, an increase from 11 percent and 12 percent in 1995, according to the UK National Health Service. The International Association for the Study of Obesity (IASO) recommends coordinated action to remedy the rising levels.
Jun 08
I love dried cranberries. I mean, I really LOVE dried cranberries. When I first gave up sugar in January 2008, it broke my heart that most brands of dried cranberries were covered in white sugar. I was ecstatic when I recently had the opportunity to review a package of dried cranberries, compliments of Eden Organic. Not only did they send cranberries, but I was “accidentally” sent dried cherries, too, as well as recipes, nutritional info, and their 2010/2011 catalog. I dove into each: cranberries, cherries (so tart, oh my!), and the catalog, which is full of a wide variety of items, including hard to find items like kuzu root, lotus root tea powder, and agar agar.
A bit about Eden Foods:
- “Eden foods is the oldest organic food company in the US and Canada.
- Eden foods means NO: Irradiation, Preservatives, Toxic additives, Food colorings, Refined sugars, or Modern genetic engineering.
- Eden relationships with organic growers and over 355 family farms.”
I used an Eden Foods cookie recipe, but as always, I made changes here and there, based on what I had in my kitchen. The cookies turned out incredible. The dried cranberries add a sweet zest. Though not as dark in color as other cranberries, they are just as flavorful and sweet as the other naturally sweetened varieties I’ve tried, and, they are bigger in size and organic.
Here are two oatmeal cookie recipes. The first is my version, and the second is the original recipe that I used to come up with mine.
Oatmeal Cranberry Walnut Cookies
2 C. old-fashioned rolled oats
1 and a half C. white whole wheat flour
3 tsp. baking powder
1 tsp. ground cinnamon
1/2 tsp. sea salt
1/2 C. chopped walnuts
1/2 C. vegetable oil
1/2 C. organic apple juice
1/4 C. sorghum cane syrup
1/2 C. dried cranberries
1 tsp. pure vanilla
2 tablespoons maple syrup
Preheat oven to 400 degrees. Oil baking sheet. Mix dry ingredients separately from wet. Combine wet ingredients and then mix with dry.
Drop on baking sheet, pressing down on each cookie and shaping into a circle. Bake for approximately 10 minutes.
Just a note about some of the ingredients I used. Apple juice is a fantastic liquid sweetener. It keeps the cookie moist while not taking over in flavor. I opted to use regular vegetable oil instead of olive oil because the times I’ve tried olive oil in cookie recipes, the cookie tastes too much like olive oil. I’m not sure how these would have turned out using olive oil…..
Note the sorghum I used for sweetener. I just got it from MOM’s and they purchase it from a small family farm here in the US. Sorghum was recently brought to my attention because of its unusual flavor (sort of like a milder version of molasses) and its nutrients. Most liquid sweeteners don’t have much to boast about nutrients. But sorghum has calcium, iron and potassium, to name a few. As far as the cookies go, I think the salt was in perfect proportion to the sweet sorghum (or whichever sweetener you use), making these cookies super yummy and highly recommended.
Enjoy!
You can find the original recipe (Eden Organic: Oatmeal Cherry Pecan Cookies ) by clicking here.
Next on my list to try: Dried Cherry Tart with Oatmeal Crust….
Fun Ideas For Dried Cranberries
- Toast: Spread whatever kind of butter you use, then spread a thin layer of honey, then sprinkle generously with cranberries. It’s more delicious than jam.
- Oatmeal: Sprinkle on top or for a softer version, add to the oatmeal as it’s cooking.
- Cereal: Sprinkle on top to make the most boring cereal exciting.
- Trail Mix For Your Purse: Find yourself out and about and hungry? I always throw a little bag of trail mix in my purse if I’m going to be out long. A simple mixture of dried cranberries, almonds, macadamia nuts, pistachios, peanuts, raisins, etc.
- Trail Mix For Your Car: Who doesn’t get hungry on long drives? I always keep a bag of trail mix in my glove box and it hits the spot especially if I get stuck in traffic between meals and my stomach is growling.
- Trail Mix For Your Desk: If you work in an office, keep a jar/bowl/bag of trail mix somewhere you can easily access it for when you get hungry or just get the munchies but want to avoid the vending machine. Add a glass of ice water and there, you’ve avoided the junk food vending machine and the soda vending machine. Start a healthy trend around the office.
- Trail Mix For Travel: Whether you travel by plane, train or automobile, having this snack with you will keep you satisfied. The peanuts in flight are usually honey-roasted and covered in sugar.
- Homemade Biscotti
- Oatmeal Cookies: If you like raisins in oatmeal cookies, you’ll love cranberries.
- Salad: An excellent addition to a green salad. Sprinkle sunflower seeds and dried cranberries for added sweetness and burst of flavor.
May 28
Need some help determining the best snack bar for you? I think Lara Bars are by far the best choice, because of the organic, natural, few ingredients. In a pinch, a Lara bar quells my hunger, and I feel good about what I’m eating. Loved Fooducate’s breakdown of the Lara bar versus a Kellogg’s bar.
I also just found Enlightened Cooking, a cooking blog that has an entire article dedicated to making your own Larabars. Check it out!
I’ve been so busy with life and projects that I have not been able to maintain new posts regularly. Sorry! Know that I am thinking about you, my blog readers, and am preparing some new articles that I hope to publish in the next few weeks…
