Day 364- Nutrition Bite

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

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

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

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

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

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

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

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

"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

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

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

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

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

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

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

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

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

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.

Day 346- Nutrition Bite

Peanut Butter Rice Crispie Treats

1/2 C. peanut butter
1/2 C. brown rice syrup
1/2 C. honey
1/4 C. organic, non-hydrogenated butter
1/8 tsp. of sea salt
5-8 C. brown rice sweetened rice crispies

Melt first four ingredients in large pot. Stir until bubbly. Add salt. Take off stove and add as many rice crispies as you want. For chewier consistency, don't add as much. For a little drier treat, add more crispies. I eyeballed it, but used almost an entire, 10oz. box of rice crispies. Press into a greased 9x13 pan.

Sugar Preacher's Experience
Tasty treat to satisfy the sweet tooth!!

Day 345- Nutrition Bite

Recommendations to prevent and cure acne

• Eat high fiber diet. This is important for keeping the colon clean and ridding the body of toxins.
• Increase raw food intake. The more natural raw foods consumed, the faster the skin will clear and heal. Especially foods with oxalic acid, including almonds, beets, cashews, and Swiss chard.
• Drink 8 glasses of quality water and eat lots of fruit. The nutritional values of fruit is vast and water content of fruit is high. Grapes, strawberries, and pineapple are rich in alpha-hydroxy acids (AHAs). These acids help exfoliate the skin by removing the dead skin cells that clog the oil glands.
• Avoid all forms of sugar. Sugar impairs immune functions. In addition, biopsies of individuals with acne have shown their tissues' glucose tolerance to be seriously flawed. Sugar also promotes candida, which may be a contributing factor to acne.

Sugar Preacher's Experience

I have been breaking out lately possibly due to lack of raw foods. Also, I erred on my 356 sugar detox and ate a piece of licorice. However, I am going to finish strong for the next 20 days. Once I complete this detox, I might go to Nelson's Custard a buy some concrete ice cream.

Day 344- Nutrition Bite

Quiche Loraine

• Combine as you like: sliced onions, celery, broccoli, canned shrimp, mushrooms, bacon, tomatoes, crab, spinach, potato, and ham.
• mix 1/2 c. monetary jack cheese with 1/2 c. cheddar cheese

• mix 3 eggs, 1/2 tsp salt, and 1 1/2 cups of half and half.

Instructions: Place veggies/meat into pie crust. Sprinkle cheese on the top. Pour milk mixture on the top. Sprinkle with nutmeg. Bake at 375 for 45-60 minutes until set.

No-Roll Pie Crust

1 1/2 c. flour

1/2 c. oil

2 T. sugar

1 tsp. salt

2T. cold water

Mix all ingredients in quiche dish with a fork. Pat and press dough with fingers to line the dish and edges. Pre-Bake at 450 for 5 minutes and then add filling.

Sugar Preacher's Experience

My mom says this recipe never fails. I tired it, and she was right. I added celery, spinach, mushroom, and onion. The Quiche was tasty!! Just a note, we saute the celery and onions before putting them into the crust.

Day 343- Nutrition Bite

Easy Way to Boost Fiber Intake
Leave the sugar cereal on the shelve. Whole grain cereals and bran flakes are usually jam-packed with fiber—about 5 grams in one ¾ cup serving! Fiber One cereal by General Mills is a great choice, packing 14 grams of fiber in each serving! If you’re having a hard time swallowing these healthier varieties, try adding a little sweetness with fresh fruit, vanilla soy milk, a touch of honey, or a sugar-free sweetener. Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon.
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=442

Sugar Preacher's Experience
Several acquaintances suffer with irritated bowel syndrome, and I never thought to ask them about fiber in their diet. Fiber is crucial for regularity. I created the wed shed diet for my sister. She noticed a difference with  the addition of fiber in her diet. You'll will be more regular with an increase in fiber.

Day 342- Nutrition Bite

Six Tips for Spotting a Fad Diet
Pauline Williams, “Six Tips for Spotting a Fad Diet,” Ensign, Sept. 2006, 72–73

Our Heavenly Father has given us the wonderful gift of a physical body, which is needed to progress and become like Him. With this gift we are given the responsibility to care for our bodies, and good nutrition is an important part of our responsibility.

As a registered dietitian, I am often asked my opinion of the latest diet. Some diets are based on solid nutrition and health principles, while others seem to defy basic biochemistry and promise quick, easy results.

Below are a few tips to help you recognize a fad diet:

•The diet claims a large or rapid weight loss. Sound nutrition plans aim for a weight loss of one to two pounds per week. Slow, gradual weight loss increases your success for keeping weight off in the long term.

•The diet restricts or eliminates certain food groups or requires specific food combinations. Eliminating certain food groups may lead to deficiencies of some nutrients. Combining or sequencing certain foods does not enhance weight loss. Diets should raise concern if they emphasize certain foods, such as unlimited amounts of cabbage soup, grapefruit, or ice cream, or eliminate food groups, such as carbohydrate-rich foods.

•The diet promotes “miracle” foods or makes promises that sound too good to be true. Foods don’t burn or melt fat away. No food can undo the long-term effects of overeating and underexercising. Testimonials, histories, and anecdotes that sound too good to be true probably are. Look for documented scientific research to support claims.

•The diet implies that weight can be lost without exercise. An increase in any daily activity can help you burn more calories and lose weight. Activities such as walking or riding a bike are important in losing weight and maintaining weight loss.

•The diet relies on rigid menus. Limiting food choices and adhering to strict eating schedules is unpleasant and unhealthy and may increase the likelihood that you will cheat, binge, or give up on the diet. You should be able to follow a diet plan for a lifetime.

•The diet contradicts what most trusted health professionals and groups say. Look for a diet that emphasizes a variety of foods, including whole grains, vegetables, fruits, lean meats, and low-fat dairy products.

Before you begin following a diet, review the program for signs of a fad diet, study the opinions of trusted nutrition professionals, and compare the diet to the Word of Wisdom. We will be blessed as we follow the Lord’s counsel to care for our bodies.

Pauline Williams, Utah

Day 341- Nutrition Bite

You can cut calories but not nutrition!!

Sugar Preacher's Experience

I heard this on the radio today. The statement is so true! We talk about reducing calories more than we discuss eating foods rich in nutrients!! In my opinion, eating a healthy diet with fruits and vegetables is far more important than counting calories.

Day 340- Nutrition Bite

Nutritional Value of Pear
Pear is a juicy sweet fruit which comes in numerous varieties and various sizes, shapes and colors ranging from green, red, brown and yellow colors.

Nutrition Facts and Information about Pear
Pear is an excellent source of copper, manganese and potassium. They are a good source of iron, magnesium and selenium. It also contains traces of calcium, phosphorous and zinc.

Vitamin Content:
Pear has abundant levels of vitamin c and vitamin k. It is an excellent source of vitamin c and vitamin k. Pears is a very good source of vitamin e, niacin (b3) and riboflavin (b2). It also contains small amounts of vitamin b6.

Calorie Content:
Like many other fruit, pears are low in calories. 100g of pears consists of 42 calories of energy.

Health Benefits of Pear:
The health benefits of pear include it ability to lower cholesterol levels, promote cardiovascular health, weight gain, and prevent constipation. Like avocado, pears are also used as baby food.
http://www.organicfacts.net/nutrition-facts/fruits/nutritional-value-of-lemon-and-pear.html

Sugar Preacher's Experience
Feed your bodies with healthy sugars. Fruits have unlimited nutritional value. Replace your unhealthy food with fruits and vegetables, and you will reap the rewards. I was craving chocolate this evening, and I ate a clementine instead of chocolate. Sometimes, it can be difficult resisting unhealthy food. However, you will reap the benefits.

Day 339- Nutrition Bite

We trust the government to do its part in regulating the safety of these compounds, but sometimes we'd just like to know what it is that we're eating, and why it's an ingredient. To that end, here is an extensive listing of individual additives and identification of their known usage. Following this table is a glossary of food additive terminology. Click on link for the food additive glossary.http://www.nutritiondata.com/topics/food-additives

Sugar Preacher's Experience
The food additive glossary is great! It is very comprehensive with every additive imaginable. I'm sure the list will increase as decades pass. My grandmother used to say the less ingredients the better. I like the old school philosophy "keep it simple".

Day 338- Nutrition Bite

Brain Trivia

Our brain weighs three pounds and is the seat of our intelligences. The brain controls our behavior and movement, houses our memory, and helps us interpret information provided by our fives senses. The brain comprises 2% or our total body weight and uses 30% of our calories. Our brain needs glucose (sugar) to survive, but fast-acting, inferior, processed carbs and sweets can harm the brain, not help it.

~Connie Bennett from the "Sugar Shock"

Sugar Preacher's Experience

When I eat complex carbs, I am more alert with more energy. My teacher friend taught some children who didn't eat sugar. They refused sweets when she brought cookies and candies to class. My friend mentioned that these children were the sharpest in the class. Sharpen your saw by feeding the brain healthy sugars!!

Day 337- Nutrition Bite

Chili Bean Macaroni

2 cups dry elbow macaroni

1 teaspoon olive oil

1 1/2 cups chopped onion

1 medium green bell pepper, chopped

1/2 cup finely chopped celery

1 teaspoon chili powder

1 teaspoon ground cumin

1 teaspoon basil

1 (14-16-oz) can diced tomatoes, with juice

2 cups drained cooked or canned red kidney beans (1- 15oz can)

1/4 cup low-sodium tamari, or 2 Tb balsamic vinegar

Cook macaroni according to package directions. Drain well and place in a covered saucepan bowl to keep the pasta warm. Set aside. Meanwhile, heat oil in a large skillet. When hot, add onions, bell pepper, and celery. Saute until tender, about 10-12 minutes. Stir in chili powder, cumin, and basil. Mix well, and cook and stir 1 minutes longer. Remove form heat and set aside. Add tomatoes and their juice to the reserved pasta. Stir in beans, cooked vegetables, and tamari or vinegar. Mix well. Cook over medium-low heat, stirring often, until warmed through.

Sugar Preacher's Experience

When I lived in NYC and on the go, I made this simple and fast recipe. My sister-in-law tried the recipe and added some cilantro. You can adapt the recipe by replacing kidney with pinto beans and black beans. Enjoy!!

Day 336- Nutrition Bite

Fructose comes from fruit is a misconception. Most of the fructose read on labels in the United States is chemically refined from corn. The reason people get confused is because fructose sounds like it's form fruit. Fruit consists of many sugars which are glucose, sucrose, dextrose, maltose, galactose, and fructose. Both fructose and high-fructose corn syrup have been aggressively promoted as natural sugars. After the many chemical steps  to make HFCS, you might as well say a candy bar is natural. 

~ Connie Bennett from the "Sugar Shock"

Sugar Preacher's Experience

After I read literature from the HCFS industry, I realized it is all about the money. The spend big bucks on advertising and marketing their products and the sad thing is we buy into it. We buy into their propaganda and we see the results. We see rampage of obesity, diabetes, and other health implications. When are we going to learn??

Day 335- Nutrition Bite

Watermelon Mint Smoothie Recipe

Watermelon is a totally good-for-you food: The sweet, juicy pink melon is high in cancer-fighting lycopene and vitamins, but has zero fat or cholesterol.

This refreshing smoothie could earn a well-deserved place in your regular diet, it’s so luscious–and it’s good for you, too. Watermelon Mint Smoothie makes a great breakfast, or a super pick-me-up snack anytime. Get the easy recipe here:

INGREDIENTS
1 to 2 cups seedless watermelon chunks
1 tablespoons honey
1 tablespoon fresh mint leaves, or to taste
1 cup lemon yogurt
Dash cinnamon

1. Puree watermelon, honey, and mint in a blender or food processor quickly–do not over blend. Pulse in the yogurt and cinnamon just until smooth.

Sugar Preacher's Experience

Here is your b-day treat if watermelon was in season!