maple syrup, your health's natural sweetener

Achieving and maintaining a healthy lifestyle is arguably the most rewarding and satisfying goal you can set yourself. However, ensuring a holistic and healthy life involves the adoption of many different factors, from getting adequate amounts of exercise to implementing a fulfilling and balanced diet. When people think of healthy and balanced diets, they naturally think of foods like green vegetables, brown rice and lean protein.

Not many people stop to look at their sweetener choices. However, maple syrup, made from the sap of the black or red maple tree, is an alternative to highly processed white sugar that contains less calories than honey.  With many nutritional benefits, it is a sweetener worth considering.  It is important to note that sugar consumption, even from healthier sources, can still present health challenges when consumed in excess.

Maple syrup is characterised by its rich and earthy taste, natural sweetness, and thick, amber appearance. It is made by piercing the trunk of a red or black maple tree, allowing the sap to trickle out. At this point, the sap is clear in appearance and tasteless. It is then boiled to evaporate the water content, creating a syrup with a high sugar content (about 60 percent) and rich, distinctive taste. Upon boiling, it also adopts its golden coloring which can be found in four different grades from Grade A light amber to Grade B.

Like many other healthy foods, maple syrup is considered a functional food; one that has additional health benefits compared with other foods. Many functional foods have specific nutrients and medicinal benefits that help to combat disease and promote optimum health. Just one ounce of maple syrup contains 22 percent of a person’s recommended daily consumption of manganese, an important antioxidant.  Sufficient manganese consumption is essential to ensuring healthy and strong bones, as well as good functioning of the brain and nerves. Manganese is a great natural anti-inflammatory component, which can help the healing process.  It is also significant for supporting healthy kidneys, liver and pancreas.

Maple syrup is also high in zinc, utilized by the cells in our bodies to combat illness and ensure a healthy immune system. Zinc deficiency can lead to a number of health problems, most of which are linked to the body’s immune system; it typically results in a lack of white blood cells (specifically B cells, T lymphocytes and macrophages), which are essential for rapid immune response.

Due to the high levels of zinc and manganese found in maple syrup, consumption also has considerable benefits for reproductive health. This is particularly significant for men, as the prostate requires higher levels of zinc than any other part of the body. Higher zinc intake can decrease the risk of prostate cancer, as well as decreasing prostate size. And the manganese in maple syrup helps support a healthy male reproductive system as it aids the production of sexual hormones.  For women a deficiency in magnesium is believed to have a strong link to premenstrual syndrome (PMS).

As mentioned already, maple syrup is a great source of zinc, an antioxidant that decreases the risk of heart complications. A healthy intake of zinc ensures that endothelial blood cells are working properly, it also protects against damage to the inner linings of blood vessels leading to and from the heart. Damage is typically caused by harmful oxidized fats, which zinc helps to break down. By consuming the recommended portions of zinc and manganese, you are increasing good cholesterol (HDL) and decreasing bad cholesterol (LDH).

The health benefits of maple syrup should not be ignored. By adding this natural sweetener, in moderation, to your healthy and balanced diet, you are contributing to your overall, holistic health. With it's delicious flavor and functional benefits, maple syrup provides a sweetness that should be part of everyone’s lives.

Lily Rolfe writes health articles on behalf of a number of on and offline health providers based in the US. She is strongly interested in healthy eating and exercise as preventative measures which are, after all, much better than any cure.

photo: Dvortygirl

on my mind monday 01.14.13

It's never the same two weeks in a row.  A collection of what I find interesting in the world of food, nutrition, and holistic health.  Here's what's on my mind.

Diet Soda Linked To Depression - As the article mentions, this study only shows a link, not a definitive correlation.  However, sadly, what the article fails to note is that caffeine is highly linked to anxiety.  Trudy Scott, Food Mood Expert and the author of The Antianxiety Food Solution talks about this connection and points out that for those who are sensitive to it, the more caffeine one consumes the higher the anxiety.

Top 10 Dining Out Trends for 2013 - I'm always interested in the idea of food trends and wonder how many of them are true.  Perhaps this year I'll remember to go back and "check it out."  In the meantime I am happy to see a number of things on this list as I believe they represent a positive direction.  Locally sourced foods are always a good pick in my book.  Hyper-local (meaning the restaurant itself produced them) is a fascinating concept and it will be interesting to see if this does happen.  A focus on environment and sustainability is another positive thing.  And, of course, I love the idea of kid nutrition but I'll be watching this one as it can be tricky to do with the vast majority of children so used to a Standard American Diet.

Junk Food Sugars a Plague on Adolescent Teeth - For those who are paying attention to their diet (and to the overwhelming amounts of sugar that have become part of the modern diet) this is a no-brainer.  However getting this message out to kids is difficult.  It is, however, very important.  While dental hygiene certainly plays a part, the diet is also extremely important.  To get a good look at how much sugar is in a wide variety of foods visit SugarStacks.com.  Be prepared to be surprised.

2013, the International Year of Quinoa - apparently this high-protein pseudo-grain has hit the big time.  The challenge is that, as with many food trends (at least in America) once we learn about something we decide that if a little bit is good a lot must be better.  This is concerning for a few reasons, not the least of which is the quinoa grows best in a specific environment in the Andes mountain region.  But it has become so popular that what was once a staple food for indigenous people has now become a profitable export crop.  So popular that those who are farming it cannot afford to eat it.  Attempts are being made to grow it in the Rockies.  If successful this will reduce some of the pressure but reduce profitability for Andean farmers.  It's a tricky question and a difficult balance.

Food Safety Rules Implemented Slowly - As with many things related to the government, the new food rules which have been put into place are there but not there.  The implementation is very slow and may not represent a significant protection for consumers until it is fully implemented.  Signed into law two years ago, starting implementation now, full implementation expected to take five years or more it's a travesty for the consumer.  Once again this simply serves to highlight now important it is to know your farmer and to build a relationship with them.  If you are looking for a farmer near you consider signing up for FarmMatch.com.  This is a new, free, website putting consumers and their local farmers on the map so they can find each other.

I just started watching a British t.v. show called Supersizers Go...  It's an interesting look at how people ate during different time periods in British history.  Lighthearted and somewhat silly it's still a fascinating look at food from a different time.  The first episode focused on wartime Britain.

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to get news and information about what's really in your food. 

photo: mconnors

on my mind monday 12.3.12

It's never the same two weeks in a row.  A collection of what I find interesting in the world of food, nutrition, and holistic health.  Here's what's on my mind.

The Economic Cost of Food Monopolies - Our food system is broken/breaking down as corporations pursue ever greater consolidation in the race toward profits. This however squeezes out the farmer and isolates us further from our food. I believe everyone should read this report. It's important that we understand where our food comes from, why costs are rising, and why we need to know our farmer.

Changes ahead for sugar - (starts at 2:40 on the video) US prices 50-70% higher than the rest of the world? Wow that's a huge jump. Combined with the fact that processed sugar can be as much as 4 times more addictive than cocaine and we have a very expensive health crisis on our hands (in more ways than one). We could all pay attention to the label and eat less sugar.

eFarmony - I love this idea...putting those with land together with those who want to farm it. Sounds like a win-win-win with consumers getting more fresh local produce.

Allergic to spice - We hear a lot about the common food allergies, dairy, peanuts, shellfish, etc. We also hear about food sensitivity conditions the severe celiac disease to a less harmful but still challenging lactose intolerance (a lack of the digestive enzyme lactase). But many people tend to forget that food sensitivities can be to any food substance. While food sensitivities are different than a life-threatening allergy, they are no less severe for their impact on health. If you think you have food sensitivities consider working with a nutrition professional to see how you can identify what may be overwhelming your system.

Horrible Diet Ideas - With the New Year just around the corner many people begin to resolve to lose weight. Unfortunately many of them are seduced by fad diets and celebrity endorsements. Just because someone is famous does not make them an expert on nutrition. Many of these ideas are highly dangerous. If you want to lose weight it needs to be done in a healthy, supportive fashion.

Asparagus for blood sugar control? - Like asparagus? It turns out that asparagus may be useful in stabilizing blood glucose levels. More and more readily available at the grocery store it's tasty and easy to cook.  I love the fact that I've got some in my garden, we just finished moving it to it's new dog-free garden bed. Now to wait and see if it transplanted well.

Looking for a good gentle yoga routine?  Here's one I like that's very relaxing and, most importantly, reminds you to breathe deeply.



What am I reading this week?  Truthfully, nothing because I'm still busy at work on my book, The Pantry Principle: how to read the label and understand what's really in your food.  Want to learn more about the book?

Head on over to Facebook and join The Pantry Principle page.  You'll be able to stay in touch as I start posting healthy tips and news articles.

on my mind monday 08.13.12

news | photo: mconnors

It's never the same two weeks in a row.  This is a collection of what I find interesting in food, nutrition, and holistic health.  Here's what's on my mind.

Is Sugar Toxic? - Short answer?  Yes.  It's also highly addictive.  This 13 minute video is very much worth watching to better understand the impact of sugar on our bodies and our health.

Violent TV keeps kids awake - The definition of what qualifies as violence on television has become blunted over the years.  What we've failed to realize is that this increased tolerance for violence IS having an effect.  I personally believe that it may very well prove to have an effect on older children and adults as well.

Number of Farmer's Markets Up Almost 10% - This is an encouraging sign.  Supporting the livelihood and growth of small farmers, but also connecting people to their food and their farmer.  Given the drought conditions that are currently ravaging the country, combined with the negative impact to certain crops (due to monocropping) getting back to basics and small farm industry is, I believe, a good thing.

Your Cookies (Probably) Won't Explode - This article talks about the effects of sugar and salt (among other things) on the taste buds.  How the more we get the more we want.  And yes, it is possible to re-train your tastebuds.  I have a number of clients who, as we begin to make dietary changes, realize how much more flavorful their food seems to be when it's not overpowered by the unnecessary addition of sugar hidden in many foods.  Try reducing how much you use and you may find you need less than you thought.

Downsizing Supersize - Bloomberg's soda ban is still in the news.  As this article points out however, it's not a s straightforward and simple as manufacturers would like us to believe.  They have been surreptitiously upping our intake by increasing portion sizes.  And contrary to what we like to believe, the more we are served, the more we eat.  In the 1950's a soda was approximately 7 ounces.  These days a 12 ounce soda is considered small and you can purchase big gulps all the way up to 64 ounces.  That's a pretty big gap and a huge increase in consumption.  While limiting the serving size won't stop someone who really wants that 64 ounces, limiting how much they can buy at one time may at least make them think about it.  Presumably that means that some people will choose not to drink the extra ounces.

on my mind 07.16.12 - meg's edition

news | photo: mconnors

Normally this is where I write about what's on my mind and share information and links on a variety of food, nutrition and holistic health topics.  Today we have a guest post from Meg in Connecticut who has been reading along for a while and was inspired to put together this list of links.

Triage Your Food - this excellent tip from Lifehacker claims that by creating a triage box in your fridge you can keep track of what needs to be eaten first and possibly save $100 per month or more.  I'm currently scrounging around my bin collection to see what I have that can be repurposed so I can implement this very idea.

USDA 'playing chicken with safety' - Essentially the government wants to turn the inspections over to the companies themselves.  This is not the first time this sort of issue has come up and I am assuming it won't be the last.  Unfortunately this is like putting the fox in charge of the henhouse and I do not believe that safety will continue along its current levels which are already not good enough.

Maryland politicians chicken out on arsenic ban - Yes, there is arsenic in chicken feed.  No it is not necessary.  Yes chickens, and people, would be healthier if it was removed from the feed.  The producers put it in there to reduce or eliminate coccidiosis, a common problem with overcrowded poultry conditions.  The dangers of arsenic go beyond the exposure in the meat, the run-off present in chicken excrement also poisons water supplies and the environment.  Buying organic chicken or from a a farmer you know and trust is the only way to avoid exposure to this toxic metal.

Ag-gag laws in five states - I find this very disturbing.  Producers are so concerned about public opinion if consumers know what they are really doing that they have managed, in five states, to successfully gag anyone who tries to report on them.  So what are they hiding?  Poor conditions, inhumane treatment of animals, unhealthy and unsanitary conditions, and possible/probable contamination which can affect the consumer.

USDA needs to label mechanically tenderized beef - meat that is tenderized by machine is considered "non-intact" and therefore has more surface area.  This higher level of surface area provides more growth medium for bacteria, therefore requiring a higher cooking temperature to avoid illness.  This issue has apparently been under review since 2009.  Quite frankly I'm not sure what the holdup is, this could prevent illness and bacterial outbreak and makes perfect sense to me.

What's inside the 26-ingredient school lunch burger - The first ingredient is meat and the second is water.  But the third ingredient is soy flour (hmmmmm.....is there no allergen label in those school cafeterias?).  Most of the ingredients are not food and should not be in there, including "natural" flavor and disodium inosinate both of which are key words for MSG, and caramel color, which the Center for Science in the Public Interest says is a carcinogenic ingredient.  Last time I made burgers I had just six whole food ingredients, meat, egg, onion, parsley, oregano, and salt.  No chemicals, no harmful ingredients.  What's in your burger?

Paper Mache Carrot Pencils - a really cute craft idea to encourage veggie interaction.

Regulating sugar like alcohol - This is an opinion piece from CNN which points out all the reasons that sugar is so bad for our health and how difficult it is to control in our diet.  If nothing else it should at least help you to be more cognizant of how much sugar you may actually be consuming in your diet without being fully aware of it.

Growing Your Own Veggies - more and more people are turning to the idea of home gardening.  Not only to combat the rising cost of food or the increasing food contamination issues, but because growing food is fun.  And other people are learning how to identify, forage for, and eat weeds.

on my mind monday 6.11.12

news | photo: mconnors

It's never the same two weeks in a row.  A collection of what I find interesting in the world of food, nutrition, and holistic living.  Read what's on my mind.

Bloomberg's soda ban: Mayor Bloomberg in NYC has decided that one way to fight obesity is to institute a ban on sugary drinks over 16 ounces.  There are admittedly a number of problems with the legislation, such as the fact that people can still get endless refills, however the concept is sound.  Drink less sugar and your weight most likely will decrease.  The beverage industry in an effort to push back against this legislation is now claiming that science says that soda is not a contributor to obesity.  I'm not exactly sure where they are getting their facts from.  The first hit I find when doing an abstract search on "soda + obesity" brings up a study from 2001 which examined 548 ethnically diverse schoolchildren aged 11-17 and studied them for 19 months.  The study specifically found, "Consumption of sugar-sweetened drinks is associated with obesity in children."  Whether or not you agree with the idea of a ban, a tax, or self-regulation when it comes to consumption of sugary drinks there is no doubt that increased consumption does contribute to obesity.

HFCS will not be called corn sugar:  After a hue and cry from consumers and an overall decrease in the purchase of products which contain HFCS the Corn Refiners Association made a bid to try to change the name to corn sugar.  It was widely believed that this was in an effort to hide the negative health effects of the product by having it classified under a more innocuous name.  The FDA has decided not to allow the change, noting that there is a distinct difference between the concept of sugar and HFCS.

BPA-free products may still contain Bisphenols - In another case of staying one step ahead of consumer knowledge, it appears that bisphenols may not have disappeared to the extent claimed by manufacturers.  In an excellent article brought to my attention by Debra Lynn Dadd, author of Toxic Free: How to Protect Your Health and Home From The Chemicals That Are Making You Sick, we learn that there are a wide number of bisphenols, each with a different alphabetic key, Bisphenol A, Bisphenol AB, Bisphenol C, Bisphenol D, and more.  Because of the hue and cry about BPA manufacturers appear to have possibly simply switched to another Bisphenol product, most specifically Bisphenol S.  Like BPA, BPS appears to be an obesogenic product and carcinogenic and should therefore be avoided. Quite simply, plastics and food (including plastic linings in cans) just don't mix well with healthful eating.

Ch-ch-ch-chia - nope, not to be used as pets, that is slathered on clay forms so that it grows to look like hair or fur, but as an edible seed. Chia is gaining ground in the health food forums.  A nutrition powerhouse, one ounce of chia seeds provides 4 grams of protein and 11 grams of fiber, plus very healthy doses of magnesium, phosphorus, and calcium.  These tiny seeds also provide a great vegetable source of omega-3 fatty acids.  Chia seeds swell tremendously when placed into liquid, many people add them to smoothies for a quick energy burst.  Other use them for chia pudding (note-instead of the agave nectar called for in this link use honey or maple syrup).  They're easily found in many full service grocery stores or they can be purchased online.  While not inexpensive, they pack a healthy nutrition punch and are worth paying extra for.



Sleep is a major issue in our lives.  Lack of sleep is a growing problem.  Most people don't realize how much we need darkness for sleep and how our world is becoming more and more polluted with light from electric sources.  This movie, The City Dark: a search for night on a planet that never sleeps, looks at darkness, the stars, and why this relationship is, should be, so important to us.

One important reason to get enough sleep?  Turns out that junk food is more appealing when you're sleepy.  The areas of your brain that process are impacted, negatively, when you are sleep deprived.  Something to think about when you're tempted to skip a few hours of sleep.


What I'm Reading:

Food Bites: The Science of The Foods We Eat - While I do spend a rather large part of my reading time reading books that relate to food, cooking, nutrition, and holistic health, I do this because I truly enjoy it.  Some of them are weightier than others.  Some, like this one, are cute, lighthearted looks at food.  This is a series of columns written by the author Richard W. Hartel.  Based in science but explaining such puzzling issues as why chocolate forms a bloom, these easy to read short chapters are fun and informative.

Contact me to learn how you can save money on professional grade supplements.

disclaimer: cmp.ly/5

making maple syrup

liquid gold | photo:  Becky S.

This is a guest post from my friend Becky S. who lives in the northeast.  One day she happened to mention making maple syrup with the kids.  Definitely a cool learning experience for anyone but especially exciting when it comes from your very own trees.  She and her kids had a great time and she agreed to share the story of her first-time maple syruping.

Although maple syrup is a form of sugar, if it's the real stuff, it has some modest added mineral benefits as well.  One tablespoon provides some zinc and a whopping 33% of your daily requirement for manganese (important for bone health, nerve health, blood sugar stability, and thyroid function).  Definitely a better choice than the fake, flavored syrup so many people tend to substitute for the real thing.

Here's Becky's story:

Liquid Gold

Five or six years ago, we took our children to a local Maple Sugaring Fest. We were told the charming story of how the Native Americans discovered syrup, boiling it in hollowed logs by dropping hot stones into the sap. When we stepped inside the sugar shack, we were engulfed by steam. We got to see the sap being boiled down in large vats. It was at that point, while receiving my first maple-scented facial, that I became determined to someday make my own syrup from the trees in our backyard. There really is something quite amazing about boiling the bejeebies out of “water” from a tree to create sweet, amber goodness that my children delight in pouring over hot pancakes.

Two weeks ago, perhaps in an attempt to avoid spring cleaning the house, I found myself googling  “How to Tap Maple Trees” and discovered Tapmytrees.com which told me everything I needed to get started. Apparently there was no time to spare. In case you haven’t noticed, it has been a tad warm lately; not exactly the right conditions for tapping trees. In our case, a little ignorance was pure bliss...or should I say “pure syrup.” Here's what we learned from the experience and what we will do differently next year...because there WILL be a next year!

Helpful things to know:

placing the spile | photo: Becky S.

1.  Are you actually tapping a maple tree? Thank goodness for my “Local Flora” class in college. We tapped Norway Maples. Mark your trees during the summer when their leaves are easier to identify.

2.  A Spile is the metal tap that goes into the tree from which the sap drips. I found a kit with spiles and hooks at our local Agway.

3.  Drill the tap holes underneath large limbs. The sap will run much better in that location.

filtering the sap | photo: Becky S.

4.  Sap is sweet. Bugs and little fuzzy critters really like the way it tastes. Be prepared to greet guests in your buckets if you are not using lids. (Ewwwwww)

5.  Keep a cheese cloth handy when collecting the sap so you can filter out unwanted guests. (Ewwwww again)

6.  Have a cold place to keep the sap until you are ready to boil. It must stay cold or it will get rancid. We stored ours in 1-gal covered containers, surrounded by ice in keg buckets.

We also learned what not to do:

1.  Do not use a concrete drill bit on maple trees...or any tree, for that matter. It takes FOREVER to drill the 2.5” hole for the spile, using up the battery on your cordless drill and turning the wood into putty. Invest in a regular 7/16” drill bit. They’re about $8 at Home Depot. Better yet, call your neighbor to borrow his.

2.  Do not think tin foil will be an adequate cover for the sap buckets. Trust me, it’s not. (Read #4 above). Clean, sterilized gallon milk jugs are a great alternative to buckets.

3.  Do not wait too long to try tapping. Keep an eye on the weather and the maple syrup blogs. Ideally, the temps should go below freezing at night and above during the day.

boiling sap | photo: Becky S.

So, you’re wondering how it all turned out?

We managed to collect 10 gallons of sap in a day and a half from 7 taps. We boiled it outside (a must!) on a propane turkey burner for approximately 8-9 hours (divided over 2 days). Our final product: one quart of syrup that we affectionately refer to as “Liquid Gold.”

It is delicious!

Next year we are going for a full gallon!

hidden sugars, diabetes, and glycemic index

raw cane sugar | photo: Fritzs

Sam recently asked, "Can you do a series on hidden sugars in foods? And their various names? I have a diabetic in the family and get very frustrated trying to cut back on the sugars."

Sugar is a very tricky ingredient in our food supply.  Manufacturers want to include it because we are predisposed to like sweet foods.  However, unfortunately, this often means that sugars are added to things that don't need them, leaving us with a higher sugar intake and, often, a misguided palate when it comes to understanding what our food should taste like.  Common examples include adding sugar to things with fruit in them, such as applesauce, or adding sugar to things that don't really require it, such as ketchup.

One way to identify how much sugar is in a particular food is to look at the label.  The sugar grams are listed as part of the nutrition facts.  Obviously you want to look for lower numbers in that category.  Identifying how much sugar is in something does not, however identify how many sugars or what they are.  One trick that manufacturers use to manipulate the ingredient list is using multiple sources of sugars.  Because most of us know that the the higher up on the ingredient list the more of that ingredient is in the package, manufacturers don't want any form of sugar as the first ingredient.  So they split the sugars up by using a little fructose here, honey there, glucose at the end.  This makes it very important to know the names of the various sugars.

Sugar, honey, maple syrup, agave, brown rice syrup, molasses, and barley malt, corn syrup, high fructose corn syrup and fruit juice concentrates are all forms of sugar that are fairly simple to identify by name.  Sugar itself is processed into different forms from the lowest process, sucanat (which stands for SUgar CAne NATural) to the most highly processed white, or table, sugar.  In between are turbinado, muscovado, demerara, evaporated cane juice crystals, and date sugar.  It's important to know that in this country the majority of brown sugar is nothing more than highly refined white sugar with a little molasses added for color and moisture.  It's also important to know that if you are feeding a vegetarian or a vegan, many of them will not eat white sugar as it is typically processed through bone char.

For other forms of sugar it's important to understand that in when processed, in most cases the sugar molecule is identified by the ending -ose.  This includes fructose, lactose, glucose, dextrose, etc.  Sugar alcohols, which do not have as much effect on blood sugar and insulin levels, primarily end in -ol.  Examples would be sorbitol, mannitol, erythritol, xylitol, and others.  Isomalt is the only sugar alcohol that does not follow that rule.  I am not strictly opposed to sugar alcohols (unlike artificial sweeteners) however, because they are processed and can have a laxative effect if ingested in excess (or if you have a sensitive system), I feel that they should be used with caution and in moderation.

Many people with blood sugar instability who try to limit their sugar intake rely on artificial sweeteners.  Listing both their common and chemical names, these are splenda, sucralose, neotame, acesulfame potassium, saccharine, nutrasweet, aspartame, and sweet-n-low.  These are not healthy choices.  Although they have zero calories they may to be carcinogenic or have the potential for other negative health effects.


There is another sweetener choice which is stevia.  Made from a plant it is 300 times sweeter than sugar, has zero calories, and is considered a good choice for those who have blood sugar issues as it does not raise blood sugar levels.  Unfortunately there are now several chemical analogs available, purevia and truvia. These are not stevia, instead they are laboratory created versions of stevia, and should be considered an artificial sweetener and avoided as much as possible.

When managing blood sugar for those who have diabetes there are several guidelines to follow:

• choose natural, low process sugars in moderation
• if you are going to consume sugar spread it out throughout the day rather than "saving" it all for a big dessert or other treat
• when consuming sugars make sure that you are also getting some protein to help balance the effect of the sugars in your system
• eating smaller meals more often, every 2 1/2-3 hours is often helpful for many people to keep a more stable blood sugar
• get protein at every meal
• reduce simple carbohydrates, white flour products, white pasta, white rice, these are easily broken down by the body to sugars
• reduce alcohol consumption, this is easily converted by the body
• eat foods lower on the glycemic index*
• if you are overweight losing weight can help with blood sugar management
• staying physically active is also important
• don't ignore your blood sugar, if necessary work with a doctor or nutrition professional to help you properly manage your blood sugar levels**

*The Glycemic Index is how much sugar foods have in them.  The more processed a food is the higher it's glycemic load.  An example would be:

          apples - glycemic index 38 - low
          applesauce (unsweetened) - glycemic index 53 - medium

** Typical blood sugar levels (for non-diabetics) are considered to be:

          fasting (before a meal) - less than 83 mg/dl
          post-prandial (after eating) - less than 100 mg/dl 1-2 hours after eating
         

baking with kids

ready, set, bake

Baking is wonderful and something I love to do.  Even more fun is to bake with kids.  They're so excited and fascinated by the process.  Learning their way around the ingredients, how to measure, the wet and dry combining process; it's a fun edible science and math experiment in the kitchen.

This is one of my baking buddies, Miss A.  She came over the other day with her brother, Mr. C.   I had promised them that the next time they came over we would make cookies so that was our plan.

As it turns out Mr. C's idea of making cookies was to allow his sister and I to do all the baking while he played the part of Official Cookie Tester.  And, might I add, he was rather impatient for those cookies to be done.

Miss A and I got down to business, put on our aprons and got out my "Famous Chocolate Chip Oaties" recipe.  Mr. C. wanted to know why they were famous, had they been on t.v.?  Did someone famous invent them?  I told him that it was a recipe I had created and I simply call them Famous because everyone who eats them really likes them and wants more.  Needless to say he was less than impressed and informed me that unless they've been on t.v. they can't be famous.  Maybe I should send a box to Ellen?

One of the things I love about baking with kids is how curious they are.  Miss A wanted to taste everything.  Of course we decided that the chocolate chips were pretty tasty.  Surprisingly she liked the oatmeal, even raw, and requested a large spoonful of her own to nibble on.  We had two kinds of sugar and she tasted both of them.  Then we got to the baking soda.  Miss A asked if she could taste it.  I was a little surprised and said, "I'm not sure you want to do that."
"Why?" she asked.
"Well," I replied "it's a little bitter tasting and I'm not sure you're going to like it."
"But I want to taste everything." she said.
So I let her taste it.
Her face scrunched up a little and she said, "It's not really bitter but I don't like it."
"Want some chocolate chips to wash that down?" I asked.
Of course the answer was yes.

We wound up making two batches of cookies the regular variety and the peanut butter variety.  The recipe is below and we're sure you're going to enjoy it, just like we did.

Famous Chocolate Chip Oaties

1/2 C butter
1 C evaporated cane juice crystals
1 egg
1/2 t. vanilla
1 C + 2 T white whole wheat flour
1/2 t. salt
1/2 t. baking soda
1 C chocolate chips
1 C rolled oats

Preheat oven to 375
Blend together butter and sugar until creamy
Add egg and blend well
Add vanilla and blend well
Mix together flour, salt and baking soda and sift into butter mixture
Blend in chocolate chips
Blend in oats

Drop by spoonfuls onto a greased baking sheet
Bake 10 minutes
Let sit on baking sheet 2 minutes
Move to rack to finish cooling

For the Peanut Butter variety:
Substitute sucanat for the evaporated cane juice crystals
Add 1/2 C chunky peanut butter

chocolate granola

Today we have a special treat as my friend Christine shares her chocolate granola recipe. I've always loved granola because it's a quick healthy breakfast, a great snack; it's also quick and easy to make. One of the other great things about granola is how it can be changed around to suit individual tastes. The idea of making it in a crockpot, is a big “wow” because it doesn't get any easier than that.

Christine shared the following thoughts with me, “A friend had told me a little about using dark chocolate. Apparently, it contains 'good' fats, that our bodies need to digest properly. I began to think about the other good fats I've been trying to feed my family, coconut, olive oil, and nuts, etc. Chocolate granola sounded like a good breakfast food. I knew from prior experience that a little coconut oil at breakfast helped me control my appetite. I found a basic recipe and substituted some things and added a few. It smelled wonderful - kind of like chocolate potporri all day. When all seven of us like something, its a keeper! This one will be a regular breakfast item for our family.”

With the addition of ground flax and coconut oil this recipe provides some great fatty acids (flax seeds have omega-3 while coconut oil has medium-chain fatty acids). These healthy fats help provide saiety, or fullness, which means it helps fill you up. Dark chocolate and cocoa provide antioxidants, especially epicatechin (found also in green tea) which protect against cardiovascular disease.

Here's Christine's recipe, as she says it's a big hit with her family, I'm sure it will be for yours as well.

Chocolate Granola
Mix in crock pot:

7 C. organic old fashioned oats
1/2 C. ground flax
1/4 C. organic brown sugar
1/2 C. shredded coconut
Pinch of sea salt
½ C. raw honey
2 T. maple syrup
¼ C. coconut oil
2 T. cocoa powder

Mix well and heat on low all day, stir once in while.

After slightly browned (4-6 hours on low) stir in:
½ C. 70% chocolate or darker, finely chopped
1 C. chopped almonds & walnuts

Cool completely then store in an airtight container

Chocolate granola photo courtesy of Christine Michael Gibson

fairground food

Walking around the fairgrounds at the Houston Livestock Show and Rodeo all my senses are assaulted; the flashing lights, the booming pounding music, the loud chatter of the crowds, and the smells of fairground food. Fried food, smoked food, barbeque, spun sugar, all swell around me creating an almost hypnotic state.

As I look around at the food choices on offer I am amazed at what I see. Batter-dipped cheeseburgers, fried with a generous topping of powdered sugar. Blooming onions, chicken-fried bacon (you know you're in the South when you find chicken-fried anything), 2-lb jumbo smoked turkey legs, cheesecake dipped in chocolate. There was even one stand that was offering gator and pork-a-bob (not sure what that is but not sure I want to know either). The beverage choices were similarly calorie-laden, gallons of sweet tea, frozen drinks, and colas, not to mention all of the alcoholic options available.

It was a day of fun, enjoyment and enthusiasm at the Rodeo. Unfortunately it was readily apparent that for large numbers of people at the rodeo a steady diet of saturated fats, over-sugared, over-salted food is the norm. I think of fairground food as something that, while never the best choice, would be a occasional treat (and I did enjoy that cheesecake although I only ate half of it as the serving was overly generous and extremely rich). It is sad to realize that for many people, although they don't eat fairground food on a regular basis, this style of eating is their daily habit. Rich, fatty, salty, sugary foods that have dulled their palate. That appeal to the childlike habit of comfort foods. As a culture I believe we have come to a point where many of us have lost our taste for whole foods. For healthy, fresh foods that contain the nourishment our body demands.

I'm certainly not trying to be a killjoy and demand that no one ever enjoy these fairground treats. We live in the real world and an occasional indulgence is certainly not unreasonable. What is difficult is when we allow these occasional treats and this unhealthy eating habit to become the norm.

Start now; make it a point to eat whole foods, low processed, fresh and in season. Eat more fruits and vegetables in a rainbow of colors. Reduce the palate-numbing, non-nutritive indulgences to an occasional treat. It's time to educate yourself and your children about healthy choices, everyone will be better off for it. Remember, eat well to be well.

Chicken-fried bacon photo courtesy of Cara Fealy Choate | Wikimedia Commons