Sugar Shun

Day 472-Nutrition Bite

2011-01-11T23:06:00.000-08:00

Thai-Style Halibut with Coconut-Curry Broth

Ingredients

2 teaspoons vegetable oil
4 shallots, finely chopped (about 3/4 cup)
2 1/2 teaspoons red curry paste*, or 2 teaspoons curry powder
2 cups low-sodium chicken broth
1/2 cup light coconut milk
1/2 teaspoon salt, plus 1/4 teaspoon, plus more for seasoning
4 (6-ounce) pieces halibut fillet, skin removed
Steamed spinach**
1/2 cup coarsely chopped fresh cilantro leaves
2 scallions, green part only, thinly sliced
2 tablespoons fresh lime juice
Freshly ground black pepper
2 cups cooked brown rice, for serving

Directions

*Available in the Asian section of most supermarkets

**Steam or microwave 5 cups of washed baby spinach for 2 minutes

In a large saute pan, heat the oil over moderate heat. Add the shallots and cook, stirring occasionally, until beginning to brown, 3 to 5 minutes. Add the curry paste and cook, stirring, until fragrant, about 30 seconds. Add the chicken broth, coconut milk, 1/2 teaspoon salt and simmer until reduced to 2 cups, about 5 minutes.

Season the halibut with 1/4 teaspoon salt. Arrange the fish in the pan and gently shake the pan so the fish is coated with the sauce. Cover and cook until the fish flakes easily with a fork, about 7 minutes.

Arrange a pile of steamed spinach in the bottom of 4 soup plates. Top with the fish fillets. Stir the cilantro, scallions, and lime juice into the sauce and season, to taste, with salt and pepper. Ladle the sauce over the fish and serve with rice.

Day 471- Nutrition Bite

2010-03-11T23:32:00.000-08:00

A Calorie is Not a Calorie
Glucose is the form of energy you were designed to run on. Every cell in your body, every bacterium -- and in fact, every living thing on the Earth--uses glucose for energy.
If you received your fructose only from vegetables and fruits (where it originates) as most people did a century ago, you’d consume about 15 grams per day -- a far cry from the 73 grams per day the typical adolescent gets from sweetened drinks. In vegetables and fruits, it’s mixed in with fiber, vitamins, minerals, enzymes, and beneficial phytonutrients, all which moderate any negative metabolic effects.
It isn’t that fructose itself is bad -- it is the MASSIVE DOSES you’re exposed to that make it dangerous.
There are two reasons fructose is so damaging:
Your body metabolizes fructose in a much different way than glucose. The entire burden of metabolizing fructose falls on your liver.
People are consuming fructose in enormous quantities, which has made the negative effects much more profound.

-Dr. Mercola

Sugar Preacher

Today, I realized that I needed to turn over a new leaf. I can preach for a year, but return to my old routines at the drop of hat. When we live in a poor food environment, it is easy to return to unhealthy eating patterns. We are bombarded with unhealthy choices everyday. I walked down the isle at a convenient store this evening and the only choices were chips and easter candy. Fruit and vegetables were not an option. Well, I ended up buying the chips and easter candy. BOOH.... Tomorrow, I am going to start recreating a healthy food environment for myself.

Day 470- Nutrition Bite

2009-07-15T17:03:00.000-07:00

Is Six Small Meals better than Three?

Six small meals per day has become a very popular trend in the weight loss world. Six meals is advocated by fitness professionals, seen in the media, and practiced by thousands of individuals. Six small meals is also a controversial topic among experts. Some experts mention that six small meals are hard on the digestive system while others mention how it positively affects the metabolic rate. Is six really better than three? The remainder of the paper will discuss the positive and negative consequences of six small meals, and then you can decide.

I was intrigued with the topic after completing a recent biochemistry course. We had a lecture on the biochemical pathways in regard to nutrition and exercise. We learned that our bodies use glucose storages within one hour of eating, and glycogen stores are used 3.4 to 6.8 hours between meals. We can store unlimited fats and live off fat for about 68 days. Then, the idea of six small meals intrigued me. What happens biochemically if we eat six small meals? Do we burn fat? I started researching the topic and found it to be quite controversial.

Advocates of six small meals discuss the health implications of increasing our metabolic rate by eating frequently, resulting in weight loss. If we feed the body at regular intervals, a signal is sent to the body not to store extra calories. Also, research has shown that small meals can lower cholesterol and triacglycerol levels, which is basically lowering unhealthy fats. Eating frequently controls your appetite; whereas, eating infrequently results in binge eating or overeating. Six small meals per day instead of three helps you feel more satisfied. Also, six small meals help ensure a balanced diet of all three macronutrients of protein, fats, and carbohydrates. Also, you are balancing the micronutrients of vitamins and minerals. Overall, advocates mention how it lowers cholesterol levels and lowers risk for cardiovascular disease.

Opponents of six small meals mention that eating a few small meals doesn’t help with weight loss because you end up overeating. It is also hard on the digestive system when you eat too frequently. The other issue is your insulin levels are always high, leading to insulin-resistance or Type II Diabetes. Insulin signals indicate that glucose is in the blood, and glucagon signals indicate that glucose is not in the blood. Atkin’s diet manipulates these signals, telling your body that glucose is not present. Thus, they are burning glycogen and fat stores instead of burning glucose that results in the formation of ketone bodies. Thus, eating carbohydrates frequently will activate the insulin signal. Type II Diabetes can result from overeating and the insulin signal no longer functions properly. Obesity and Type II Diabetes are usually correlated with one another. Overeating results in more glucose stored as glycogen. Once glycogen stores have been exhausted, glucose is converted to fat.

Six small meals per day revs up the digestive system. You are never giving you digestive system a break or a rest. Experts mention the human stomach takes a total of four to five hours to digest a meal and sometimes longer, depending on what is eaten. Further, experts feel that frequent eating has caused an increase in digestive disorders such as acid reflux disease, low stomach acid, heart burn, and Irritable Bowl Syndrome. Maybe, frequent small meals can “wear out” you digestive track, causing gastrointestinal and digestive disorders.

Does eating six small meals really help us? It boils down to caloric input and caloric output. Yes, there may be consequences and benefits of eating six small meals. When all is said and done, a person needs to burn more total calories at the end of the day and eat fewer calories at the end of the day. The process is a challenge when we live in a fast-pace society and eat on-the-go. We eat at fast food establishments where everything is super-sized, and portions are large. We go to work and sit, and then we go home and watch the tube. A sedentary lifestyle with overeating causes weight gain. We can control weight gain with smaller portion sizes and aerobic exercise. Metabolically, we eat less to utilize the immediate glucose, less glycogen is stored, and breaking down fat will occur. If we aerobically exercise, we speed up the process. Oxygen is available for the metabolic pathways to burn fat. The metabolic process is complex, but controlling our weight is simple. The weight loss formula is simple-- less caloric input and more caloric output.

-Written by the Sugar Preacher

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.

Day 346- Nutrition Bite

2009-03-12T20:32:00.000-07:00

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

2009-03-11T22:13:00.000-07:00

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

2009-03-10T21:48:00.001-07:00

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

2009-03-09T06:12:00.000-07:00

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

2009-03-08T21:25:00.000-07:00

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

2009-03-07T21:20:00.000-08:00

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

2009-03-06T21:01:00.000-08:00

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

2009-03-05T20:51:00.000-08:00

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

2009-03-04T16:38:00.000-08:00

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

2009-03-03T17:10:00.000-08:00

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

2009-03-02T17:01:00.000-08:00

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

2009-03-01T20:10:00.000-08:00

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!

Day 334- Nutrition Bite

2009-02-28T20:04:00.000-08:00

Chocolate Eclairs

Pastry:
1 cup water
1/2 cup butter
1 cup unbleached white flour
3 large eggs

Filling :
1 (6 serving size) box sugar-free instant vanilla
or chocolate pudding

Chocolate Icing:
3 tablespoons butter
1/4 cup water
1/3 cup mashed banana
1/4 teaspoon lemon juice
1 teaspoon vanilla extract
2 tablespoons unsweetened cocoa
1 1/4 cups instant powdered milk

In a medium-size saucepan, bring water and butter to a boil. Turn heat to low. Add flour and mix with a spoon until mixture becomes a cohesive ball. Remove pan from heat. Using an electric mixer or mixing by hand, add 1 egg at a time and beat until thoroughly blended and smooth. Continue to add 1 egg at a time, beating well. Mixture will be shiny and smooth. Drop dough by tablespoons onto ungreased baking sheets. For each eclair, place 2 tablespoons dough with 2-inches in between. Spread each to tablespoons to form 1 x 4-inch rectangles. Smooth top and sides with a knife to mold uniformly shaped logs. Leave 4 inches between each eclair. Bake in a preheated oven at 400 degrees F for 25 to 30 minutes until well browned. Remove gently with a spatula to wire racks to cool.

Prepare pudding as directed on box.

In a small saucepan combine butter and water. Bring to a boil over low heat.

Meanwhile, beat together mashed banana, lemon juice and vanilla extract until creamy. Add cocoa and powdered milk. Beat thoroughly. Gradually add boiling water mixture and beat thoroughly after each addition so mixture is smooth and without lumps. Additional hot water may be added for a thinner icing.

To assemble eclairs, slice tops off horizontally and set tops aside. Scoop out any wet pastry and discard. Spoon prepared pudding into eclairs. Replace tops and spread with chocolate icing.

NOTE: Fill eclairs just before serving so that the pastry remains crisp and light.

Day 333- Nutrition Bite

2009-02-27T19:56:00.000-08:00

Whole foods best
Molasses and honey may be slightly better than refined white sugar, but it's always better to eat whole foods, said Mark Kestin, dean of the School of Nutrition and Exercise Science at Bastyr University north of Seattle.

"Nutritionally, the general principle is the least processed the better. You're better off eating a date than date sugar, but probably better off eating date sugar than white sugar. It depends on quantity," Kestin said. "If we all went around eating whole sugar beets and sugar cane, you would not only get sugar, but fiber and nutrients."

Sugar Preacher's Experience

Dates are great! They can be great sweet substitutes especially if you are not getting any real dates in you life. Dates have been cultivated for 6000 years or longer and originated in the middle east. Give them a try!!

Day 332- Nutrition Bite

2009-02-26T13:54:00.000-08:00

The most common foods with added caffeine are soft drinks, and the FDA limited the amount to 48 mg per eight ounces. In 1997, Red Bull imported from Austria hit the U.S. with every 8oz of sweetened fortified water containing 80 mg of caffeine. The FDA didn't challenge Red Bull, says caffeine expert Rolland Griffiths of the John Hopkins School of Medicine. "And that started the aggressive marketing of caffeine-containing food products. Caffeine has also been added to candy bars, hot cereal, chewing gum, jelly beans, mints, beer, and more.

~ Nutrition Action Healthletter, March 2008

Sugar Preacher's Experience

Caffeine gives me a headache. The additive is a drug with adverse side effects. If you want a new addiction, drink or eat caffeine-containing products.

Day 331- Nutrition Bite

2009-02-25T13:45:00.000-08:00

Take caution with Citrus Red 2! The skin on some of your Florida oranges could possibly be cancer causing. Studies indicate that the coloring may slightly increase the risk of cancer, but the coloring doesn't seep through the orange skin in the pulp. Thus little Red #2 is used; you have only a minuscule increase risk if you eat the peel.

Sugar Preacher's Experience

Food producers are putting color additives in everything. What happened to the naturally grown fruits and vegetable. Growing your own fruits and vegetables is the safest bet. I'm not trying to freak anyone out but trying to create awareness.

Day 330- Nutrition Bite

2009-02-24T13:32:00.000-08:00

Food additives that certain people should avoid are artificial colorings (yellow 5), caffeine, carmine, casein, cochineal, gums, hydrolyzed vegetable protein, lactose, MSG, mycoprotein, quinine, sodium benzoate, sodium caseinate, and sulfites. Some of these foods with additives have been known to cause birth defects, digestive complications, hives, nausea, diarrhea, asthma, etc... A few foods are carbonated drinks, dried fruit, processed potatoes, breakfast pastries, tonic water, meat substitutes, beef stew, cottage cheese, ice cream, and salad dressings.

~ Nutrition Action Healthetter, May 2008

Sugar Preacher's Experience

I know the list might be overwhelming. My caution would be if you have adverse reactions, limit your intake of food additives. Stick with natural brands such as Organic Valley, Amy's, and Kashi.

Day 329- Nutrition Bite

2009-02-23T20:21:00.000-08:00

Monosodium Glutamate (MSG) is an additive people should avoid. MSG is the sodium salt of a common amino acid, glutamic acid. It brings out the flavor of foods. In the 1960s, researchers discovered large amounts fed to infant mices destroyed brain cells. Careful studies have shown that a small number of people are sensitive to large doses of MSG. Reactions include headache, nausea, weakness, and burning sensations in the back of the neck and the forearms. Other ingredients, like natural flavoring and hydrolyzed vegetable protein (HVP) also contain glutamate.

~Nutrition Action Healthletter, May 2008

Sugar Preacher's Experience

I try to avoid foods such as chips, frozen entrees, restaurant food, and soups because they are packed with MSG. If you have any adverse reactions eating foods with MSG, avoid it like the plague!

Day 328- Nutrition Bite

2009-02-22T13:08:00.000-08:00

Most common food additives that everyone should avoid are acesulfame potassium, aspartame, butylated hydroxyaniosole, artificial colorings (Blue 1, Blue 2, Green 3, Red 3, Yellow 6), olestra, partially hydrogenated oil, potassium bromate, propyl gallate, saccharin, ans stevia. Many of these additives have been tested to cause cancer. Animal studies have indicated some of these additives also cause tumors, raise cholesterol levels, cause severe diarrhea, and infertility.

~ Nutriton Action Healthletter, May 2008

Sugar Preacher's Experience

The article was very informative indicating which additives you should avoid, cut back, and take with caution. This week my blog will focus on food additives. I really feel much better when I prepare food from scratch. I made my grandma's lentil soup last night(see recipes). It was tasty and curbed my sugar cravings.

Day 327- Nutrition Bite

2009-02-21T22:38:00.000-08:00

Heinz Ketchup built its empire on the status of "pure food". As Heinz competitors observed, the way only way to take benzoate out of tomato ketchup was by creating concoctions "overdosed with sugar and vinegar". The new formula for Heinz ketchup contained twice the amount of sugar and vinegar as before and also more salt. The probenzoate lobbyist insisted benzoate was needed for the tomato ketchup to become thicker, sweeter and more cloying. The exponential rise in sugar consumption has to due with overconsumption of foods and addition of sugars and preservatives.

Sugar Preacher's Experience

I have been reading this book about how we are being swindled with processed foods. It is very interesting to read about how food lobbyists influence products on the market. I thought it was also interesting how the historical grocers mixed sand with sugar and sold this to the consumers. I'm glad the FDA wouldn't allow this today.

Day 326- Nutrition Bite

2009-02-20T12:35:00.000-08:00

Manhattan borough president Scott Stringer is pushing for increased nutrition aid to the borough's poorer areas with high diet-related health problems. In a new report, Stringer calls for a cap on the number of fast food restaurants, financial incentives to both grocery stores and farmers' markets to offer more local produce, and increased federal funding for SNAP/Food Stamps, the National School Lunch Program, and emergency food assistance programs, especially for areas like Harlem, South Bronx, and Washington Heights. One in six restaurants offer fast food in East and Central Harlem, where 31 percent of residents are obese and 14 percent are diabetic, compared to the Upper East Side's one in 25 restaurants which serve fast food. While Greenmarket Farmers' Market accepts EBT cards, its locations in low-income areas are only open one or two days a week. Agnes Molnar, a consultant with the Food Bank of New York City, supports buying local produce, but notes "people will always have access to unhealthy food. We have to change the culture and not restrict access to fast food."

Sugar Preacher's Experience
When I lived in Harlem and the Upper East Side, I noticed a larger number of fast food restaurants in the low income neighborhoods. The target group for $1 menu are youth, children, and the economic disadvantaged. The $1 meal is loaded with fats, high fructose corn syrup, and MSG. However, some fast food restaurants offer a side salad and a bag of apples on the dollar menu. If you are going to buy food at fast food establishments, choose the healthier options.

Day 325- Nutrition Bite

2009-02-19T06:40:00.000-08:00

Survival foods in the Desert
Many poisonous plants live in the desert, and parts of an edible plant can be poisonous. You must make sure the plant is edible or you are better to go hungry. Here are a few edible plants:
1- The beans of the mesquite tree are edible. The bean pods can be cooked and eaten like green beans when they are first forming and soft. After they have dried, they can be ground and cooked like pinto beans. The bark of this tree is dark and rough. The leaves are tiny. This tree has thorns.
2- Desert hackberry is a water indicator plant and has small edible berries. Leaves are small, heart-shaped and off center (one lobe larger than the other) with three main veins.
3- The jojoba has edible nuts which should not be consumed in large quantities. The jojoba is a shrubby plant with dry appearing, grey-green leaves which grow straight up and down rather than flat to the sun.
4- All cactus fruits are edible, though some are not tasty. Most of these fruits have small, almost invisible spines. The fruit should be peeled or burned to get rid of these spines.

Day 324- Nutrition Bite

2009-02-18T21:48:00.000-08:00

Essentials for Hiking

Bring plenty of water (one quart for short hikes-more for longer hikes).
A water pack is preferable for you to keep your hands free while hiking.
Wear appropriate footwear, preferably hiking boots.
Wear light-colored, comfortable clothing.
Bring a hat and sunblock (SPF 15 minimum).
Basic first aid supplies.
Cell phone.

Sugar Preacher's Experience

After surviving a eight hours on the red cliffs in Southern Utah, I treated myself to a slice of key lime pie at Cafe Rio yesterday. My boyfriend and I went to Southern Utah over President's Day. We were planning on going up the canyon trail for a mile or so. We had food, water, and a map. However, we weren't prepared with a flashlight, first aid kit, or cell phone. This day hike turned into an overnight hike. When we made it to the peak, we could see our car in the parking lot below. We estimated about an hour to reach our car. To our surprise, the hour became a hike into the night. We hiked one small peak and came across cliffs, and then were surrounded by more cliffs. We continued hiking well into the dark. When we started injuring ourselves because of the lack of depth perception, we found a tree and a small overhang for shelter from the rain.

We were staying with my brother and family, who questioned our return. By 11 p.m., my brother drove to the trail head where he saw our car in the lot. He called 911 for help, and the sheriff came immediately. Secondly, the local search and rescue came about 40 minutes later. We were about three football fields from the car. We could see the spotlights and car lights below. We then heard a voice over a loud megaphone, "If you can hear us yell. If you are injured don't yell. If you have your cell phone call 911." The search and rescue team reached us on the cliff at approximately 2:45 a.m. We were embarrassed that we were not prepared with a cell phone, flashlight, and first aid kit. We could have avoided the problem, if we had been prepared. We were very grateful to the search and rescue team, who were so gracious with their time and service, and to family members who were concerned for our safety. I would have to say this experience was one of the most memorable experiences in my personal history. The theme of the trip is be prepared, and you will avoid being in a pickle.

Day 323- Nutrition Bite

2009-02-18T06:14:00.000-08:00

Sun exposure is toxic to the skin when it is unprotected. Skin needs antioxidants to neutralize the free radicals inherent in sun radiation. reports indicate that antioxidants lower the risk of skin cancer.

~"Sweet Death" by Hugo Rodier

Sugar Preacher's Experience
The sun rays were delightful in St. George. I was creating Vitamin D and enjoying the fabulous weather in Southern Utah. Another reason to eat plenty of fruits and vegetables, they will help protect you from skin cancer.

Day 322- Nutrition Bite

2009-02-15T16:19:00.000-08:00

Stevia is an herb, and its extract can be hundreds of times sweeter than sugar. Stevia has virtually no calories and doesn't raise blood sugar levels. Stevia has been used as a sweetener in other parts of the world for several years. Side effects of stevia are generally mild, such as nausea and a feeling of fullness.

Does this mean that stevia is safe? What we currently know is that it is probably safe in moderate doses. However, until we have more research, women who are pregnant or breast-feeding should probably avoid using stevia. Similarly, people taking diabetes or blood pressure drugs should use stevia with caution because of the risk that it might cause hypoglycemia or hypotension when combined with these drugs.
http://www.mayoclinic.com/health/stevia/AN01733

Sugar Preacher's Experience
Stevia is considered safe. Umm.. I read one article and then another. Mayo clinic is a fairly reliable internet source. It is important to find reliable sources or sources incongruent with your health philosophy.

Day 321- Nutrition Bites

2009-02-14T23:07:00.000-08:00

If you don't want to be sugar swindled, here are some suggestions: Buy food fresh and in whole form. Buy your food nearby if you can and whom you trust. Cook it yourself and familiarize yourself with the ingredients. If you know healthy ingredients, you will know when served food with undesirable and unhealthy ingredients. Have the confidence to complain. Above all trust your own senses.

~"Swindled" by Bee Wilson

Sugar Preacher's Experience
I will have to admit that I was almost swindled to day with the chocolate covered strawberries. They look delicious. However, I knew that I had to be true to myself and my 365-day commitment. Happy Valentines Day and don't eat too much yummy chocolates!

Day 320- Nutrition Bites

2009-02-13T23:33:00.000-08:00

You don't have to live in a cave and eat lentils to eat healthy according to this doctor. Click on "the sugar is killing you" video for more details!

Sugar Preacher's Experience
The doctor mentions you will boost your energy levels when you eliminate sugar from your diet. I have noticed an increase of energy over the year. Give it a try! It works!!

Day 319- Nutrition Bites

2009-02-12T20:28:00.000-08:00

Thwarting Your Sweet Tooth Part B

4-Get rid of the temptation by eliminating sweets in your cupboard at home or in your desk at work.

5- Substitute sweets. If you must have something sweet, pick a fruit or a healthy snack.

6- Keep a journal, and you'll be less likely to reach for those empty calories when you see how they add up in writing.

~Healthy Living Utah

Sugar Preacher's Experience

Refined sugar is empty calories! It is best to avoid it. Once a sugar addict, I am surprised how easy it is to rid myself of the vice.

Day 318- Nutrition Bites

2009-02-11T20:04:00.000-08:00

Thwart the Sweet Tooth Part A

1-Cut back on sweets gradually because cold turkey can increase your desire even more. Try cutting out one or two each day.

2-Stay active; such walking, exercising to a video, or taking a spin on the bike when your sweet tooth strikes. By the time you finish, the craving is usually gone and you burned some calories instead.

3-Load up on water by drinking a big glass of water when a craving hits, or have a cup of fruit-flavored herbal tea. That's usually all it takes to make it pass.

Sugar Preacher's Experience

My sister and I ate lunch at a cafeteria in the Huntsman hospital. She was craving a cookie which was on display at the checkout stand. I think it is interesting that junk foods is always conveniently placed as you checkout. My sister inquired whether I was tempted by the cookies. Honestly, I had no desire to eat one of those cookies. The 365-day detox has taught me that you can train and curb your appetites. The thwarting of a sweet tooth can happen quicker than you imagined.

Day 317- Nutrition Bites

2009-02-10T20:58:00.000-08:00

One of the most popular ways to meal plan is with "Once a Month Cooking" or bulk cooking for the freezer. The general idea is to set aside one to two days each month and prepare meals all day for the freezer. For the rest of the month, all you need to do is thaw and reheat the prepared meals. There are many variations on OAMC, including the "Busy Cook's Pyramid" which takes advantage of preparing individual ingredients for the freezer but leaving actual preparation until the night the meal is served. Here are some freezer cooking on-line resources.
http://www.cookofthemonth.com/, www.members.aol.com/OAMCLoop,
http://www.blogger.com/www.busycooks.about.com.

Sugar Preacher's Experience
After attending a class on once-a-month cooking, I decided to give this concept a try this month. I'm not sure about eating freezer foods. I'll let you know how it goes.

Day 316- Nutrition Bites

2009-02-09T23:26:00.000-08:00

"As to foodstuffs which should be stored, ...the decision is primarily to the individual members...From the standpoint of food production, storage, handling, and the Lord's counsel, wheat (or other grains) should have high priority. Water, of course, is essential. Other basics could include, honey, legumes, milk products or substitutes and salt or its equivalent. The revelation to store food may be essential to our temporal salvation today as boarding the ark was to people in the days of Noah."

~Ezra Taft Benson

Sugar Preacher's Experience

As I read the quote, I realized food storage is both a spiritual and temporal principle . Food storage is also a principle of faith and obedience. We will be blessed both temporally and spiritually as we acquire and maintain a food storage.

Day 315- Nutrition Bite

2009-02-08T17:18:00.000-08:00

The official name of spelt is Triticum aestivum var. spelta. Spelt was originally grown in Iran around 5000 to 6000 B.C. Spelt has been grown in Europe for over 300 years, and spelt has been grown in North America for just over 100 years. Spelt is often used as a feed grain for animals. However, it has gained popularity as a dietary grain due to its nutty flavor, high protein and nutrition content. Spelt vs. Wheat: Spelt is similar to wheat in appearance. However, spelt has a tougher husk than wheat, which may help protect the nutrients in spelt. Spelt flour has a somewhat nuttier and slightly sweeter flavor than whole wheat flour. Spelt contains more protein than wheat, and the protein in spelt is easier to digest. This means that some people who are allergic to wheat may be able to tolerate spelt. Spelt contains gluten just like wheat, thus spelt is not suitable for a gluten-free diet. http://nutrition.about.com/od/grainsandcereals/p/spelt.htm

Sugar Preacher's Experience
This weekend, I was checking out a nutrition functional practice in Kentucky. The shelves were stocked with spelt. We tried the spelt noodles and spelt pumpkin bread. The pumpkin bread was very tasty. I decided to implement more spelt into my bread recipes.

Day 314- Nutrition Bite

2009-02-07T09:40:00.000-08:00

Experts recommend eating at least 9-13 servings of antioxidant-rich fruits and vegetables each day because these free-radical fighters don't remain in the body for long. Buying fresh organic produce and organic processed fruits and vegetables will further leverage by almost one- third. Studies have shown that organic fruits have higher antioxidants than conventionally grown fruits.

-"Taste for Life", September 2008, p.41

Sugar Preacher's Experience
When I eat more fruits and vegetables, I feel healthier with less room for unhealthy snacks. Lately, I've been taking a multivitamin to insure adequate amount of minerals and vitamins in my diet. The multivitamin may not be needed, but I'll try it out for a few months and see the results.

Day 313- Nutrition Bite

2009-02-06T09:29:00.000-08:00

Our food is contaminated by chemical fertilizers, pesticides, polluted ground water, additives, plastic packaging, lead cans, aluminum containers, and more. The Unites States does not regulate the use of fertilizers. This means that medical, municipal, and industrial wastes can all be spread over the ground where our crops grow and our cattle graze. The pollution causes problems for weight as wells as health. Environmental toxins can stress the liver, which make it harder to metabolize the fats. As a result, overstressed organ dumps fat and cholesterol back into the bloodstream.

-"Taste for Life", September 2008, p.37

Sugar Preacher's Experience
Toxins in the environment do effect out health. My diet is healthier than the average, and in a recent blood test the results reflected toxins from the environment. My 93 year-old friend had perfect blood. The doctor mentioned her blood was a result of her never leaving her home. The normal person is in and our of a car--not confined to a home. After the comparison of my blood test with my friends, I realized how much pollution exists in our environment and especially with the SLC inversion. The last few weeks, SLC has been among the worst in the nation for air quality.

Day 312- Nutrition Bite

2009-02-05T09:21:00.000-08:00

Noni is another superfruit! Noni is ridiculously bitter but diluting it with another juice is a good idea! Clinical trials suggest that noni juice improves energy levels, endurance, flexibility balance, and helps fight fatigue. Noni is also a native of Southeast Asia with a high vitamin C content and rich phytochemicals. Noni has been studied for its antibiotic properties.

Sugar Preacher's Experience
I have heard of noni juice but not tried it. The headquarters are near my home. I am excited to try these new fruits.

Day 311- Nutrition Bite

2009-02-04T09:10:00.000-08:00

Mangosteen may be the tastiest fruit you'll ever eat. When cut open, this tropical fruit looks like a billowy white cloud stuffed inside a dark tennis ball. This fruit is a native of Southeast Asia which contains ample amount of anitoxidants and xanthones. Mangosteen has powerful anitmicrobial, anti-inflammatory, antifungal, and antiseptic properties.

-http://www.blogger.com/www.SFMarkets.com

Sugar Preacher's Experience

I have never seen this fruit in my life. I will visit the Asian store and find out if they carry this fruit. It sounds like a superpower fruit!

Day 310- Nutrition Bite

2009-02-03T09:02:00.000-08:00

Do good things really come in small packages? Convenience foods and snacking go hand in hand. Unfortunately, many of these convenient snacks go straight to our waistline. When "snack packs" appeared on the market just a few years ago, dieters rejoiced! Now, they can easily count calories and enjoy their favorite snacks at the same time. In fact, the 100-calorie snack packs proved to be so popular that sales have skyrocketed to almost $200 million in under three years. New research published in the Journal of Consumer Research that smaller "snack" packages encouraged participants to eat nearly twice as much, often without hesitation, than people who ate from larger packages. The built-in portion control of snack packages may help some people curb mindless overeating, but this theory works only when you limit yourself to one package. If you consume more than that, the benefits are lost. Read article for more details. http://www.sparkpeople.com/resource/nutrition_articles.asp?id=938

Sugar Preacher's Experience

I've never been able to eat just one snack pack. I usually need to eat two or three to satisfy my hunger. I also think the snackpacks are a bag of chemicals including trans fats, MSG, refined sugars, etc... Stay away from those snack packs or they will go right to your waistline.

Day 309- Nutrition Bites

2009-02-02T19:45:00.000-08:00

A common misunderstanding is the effects of fruit on the metabolism. Many feel the sugar in fruit raises blood sugar too much. Actually, fruit delays sugar absorption in the intestines because of the fiber. In the long run, fruits provide us with correct sugars for glycosylation of cell membranes. Fruit also has more antioxidants than other nutrients, which help prevent our cells from oxidation and inflammation.

-"Sweet Death" by Hugo Rodier, M.D.

Sugar Preacher's Experience

Fruit is an excellent natural sugar source. Today, I had a taste of my friend's wedding cake. The cake was too sweet. You can really train your taste buds. In America, we should work on training our taste buds to help eliminate the obesity epidemic.

Day 308- Nutrition Bites

2009-02-01T19:04:00.001-08:00

Whole Wheat Cinnamon Rolls

Ingredients:
1 package active dry yeast or quick-rise yeast
1/2 teaspoon fructose sugar
1/8 cup warm water (105° to 115°F)
1 cup fat-free milk
1/4 cup honey
1 teaspoon salt
2 tablespoons butter
1 large egg
2 cups whole wheat flour
1 1/2 cups bread flour or all-purpose flour
1 tablespoon bread enhancer
1 tablespoon wheat gluten

Cinnamon Smear:
1 cup organic brown sugar, packed
1/4 cup butter
1/4 cup flour or cake crumbs mixed with 1 to 1 1/2 tablespoons fat-free milk
2-3 teaspoons cinnamon or to taste

Directions: In a large bowl, dissolve yeast and ½ teaspoon sugar in warm water. Let stand 5 minutes. Add milk, 1/4 cup sugar, salt and shortening to the yeast mixture. Stir in egg and whole wheat flour; beat 2 minutes. Gradually add bread flour. Dough will be soft and slightly sticky.Knead until smooth and elastic, 10 to 15 minutes by hand or 10 minutes with dough hook. Place in a greased bowl; turn once to coat. Cover; let rise in a warm (95° to 100°F) place until double in size. Punch down dough; cover and let rise again. Punch down dough again; cover and let rest 10 minutes. Mix smear ingredients together until smooth. Roll dough into a 12 x 16-inch rectangle and spread a thin layer of smear on the dough piece, leaving a 1-inch strip along one of the short edges uncovered. Brush the uncovered 1-inch dough strip with water. Beginning with the short, smeared edge, roll up, pinch to seal the un-smeared edge and cut into 12 rolls.Place rolls in a greased 9 x 13-inch pan. Cover with a warm, damp towel; let rise in a warm (85°F) place until doubled in size. Bake in 375°F pre-heated oven for 18 to 20 minutes or until golden.
Servings: 12 rolls

Sugar Preacher's Experience
I made these for the neighbors and my friends today. They have minimal sugar, and the whole wheat provides plenty of fiber. If you want a healthier cinnamon roll, try this recipe!

Day 307- Nutrition Bites

2009-01-31T19:59:00.000-08:00

Famous Deer Valley Turkey Chili

Ingredients:
2 cups dried black beans
10 cups Water
1 tsp. Pepper
1/2 cup unsalted butter
2 medium Anaheim chilies, seeded, chopped
2/3 cup chopped red onion
2/3 cup chopped celery
2/3 cup chopped red bell pepper
1 Large Leek (white part only)
2 Garlic cloves, minced
2 teaspoons dried oregano, crumbled
1/4 cup corn flour
1 teaspoon cayenne
2 1/2 tablespoons ground cumin
2 tablespoons ground coriander
1 teaspoons salt
1/8 cup honey
4 1/2 cup chicken stock
2 1/4 cup frozen corn, thawed
4 cups diced cooked turkey or chicken
Toppings - grated cheddar cheese, red onion, sour cream, fresh cilantro

Directions:
Soak black beans in large pot overnight. The next day you will drain & cook them. Seed and chop the chilies, chop the onion, celery, red pepper and leek. Mince the garlic and get the rest of the ingredients ready to cook.

Add 10 cups water and pepper to the drained beans. Bring them to a boil, simmer 1 1/2 hours. Drain. Melt butter in pot; add chilies, onion, celery, bell peppers, leek, garlic and oregano. Cook until soft, about 10 minutes. Reduce heat to low. Add the flour and spices, cook 5 minutes. Add the honey and 4 cups stock and bring to simmer. Puree 1 1/4 cup of the corn with the remaining 1/2 cup of stock. Add this to chili. Mix black beans, turkey and remaining cup of corn. Simmer all for 25 minutes. Garnish with grated cheddar cheese, red onion, sour cream, & fresh cilantro.

Sugar Preacher's Experience
Today, I was skiing at Deer Valley and heard people raving about the Deer Valley turkey chili. I decided to try it. It was delicious! I wanted the recipe, especially since I have 2lbs of turkey sitting in my freezer. After arriving home, I searched the internet and found the famous Deer valley recipe. You gotta love the internet!

Day 306- Nutrition Bites

2009-01-30T20:11:00.000-08:00

Raj, author of Stuffed and Starved: The Hidden Battle for the World Food System, held up a mangled Snickers bar to symbolize how disconnected we are from our industrial food system and the power that lies behind it. He described the ingredients list on the Snickers bar as "one mysterious thing after another, a concatenation of obscure, weird stuff." Even the first ingredient, "milk chocolate," is a mystery. If the chocolate comes from the Ivory Coast, as the majority of the world's chocolate does, then there's a small but significant chance that it comes from child slavery. However, Raj was most interested in ingredient number 4: lecithin, a widely used emulsifier used to stop fats and water from separating out. The primary purpose of lecithin is not for our enjoyment but to give the bar of chocolate an inordinately long shelf life so that it can last for years and years. "After the Apocalypse it'll be the cockroaches and this Snickers bar that remain," Raj joked. Even more interesting, Raj continued, is that lecithin comes from an ingredient we eat every day without knowing it. This ingredient -- soy -- is in 3/4 of all processed foods in US supermarkets and nearly 100% of food sold to us by the fast food industry. By looking at soy, we can understand volumes about what's wrong with the food industry. As a plant, soy is wonderful. It's the pin-up plant, sexy, enormously flexible. Soy fixes nitrogen, it's tremendously robust, it can lose lots of foliage and keep on growing, and can produce amazing beans with a protein profile that looks more like an animal than a vegetable. It can be used in everything from vegetable oil to newspaper ink to adhesives, lubricants and plastics.

~Address given by Raj Patel at 2009 29th annual Ecological Farming Conference

Sugar Preacher's Experience

You might think twice before you eat a snickers and soy products! Soy can be used for newspapers inks, plastics, and lubricants! Wow!! I heard that soy is a harmful product, but I didn't know it was used for so many other purposes! Raj's research is impressive, and I am excited to read his book!

Day 305- Nutrition Bites

2009-01-29T20:04:00.000-08:00

'Orange' you glad oranges are in season? Oranges are low in Saturated Fat, Cholesterol and Sodium. They are also a good source of Thiamin, Folate, Calcium, and a very good source of Dietary Fiber and Vitamin C. Oranges are ranked as the follows according to the nutrition data website.
3.0 Fullness Factor 4.9 Nutrient Dense Rating
Nutrition Data's Opinion
Weight loss: 4 stars
Optimum health: 5 stars
Weight gain: 3 stars
http://www.nutritiondata.com/facts/fruits-and-fruit-juices/1970/2

Sugar Preacher's Experience
I heard about this website from a friend today. I love the information! My dad brought home fresh oranges from the California orchards. I love freshly-picked oranges. They are so much sweeter and juicer than what we purchase in our local grocery stores.

Day 304- Nutrition Bite

2009-01-28T06:05:00.000-08:00

For the first time, researchers say they have detected traces of silvery metal in samples of high-fructose corn syrup, a widely used sweetener that has replaced sugar in many processed foods. The study was published Monday in the peer-reviewed journal "Environmental Health." See peer-reviewed journal for further details http://www.ehjournal.net/content/pdf/1476-069x-8-2.pdf.

Sugar Preacher's Experience
Traces of toxic mercury are enough to motivate me to stay away from high-fructose corn syrup! The stuff is no good.

Day 302- Nutrition Bites

2009-01-27T21:24:00.000-08:00

Most grocery stores are arranged with produce on the left or right side of the store, with frozen foods on the opposite side. Chilled products are at the back of the store and meats are usually near the produce. Everything is designed to direct you around the store to buy most of your staples. This will then direct you to look at more displays and to impulse shop. Store managers are aware that the more time you spend in the store, the more money you will spend. The solution to impulse buying is to shop the perimeter of the grocery store.

Sugar Preacher's Experience
I usually shop for produce first and other items last. I load my cart with healthy food, and then I don't have room for junk food. The same scenario works with my stomach.

Day 301- Nutrition Bites

2009-01-26T21:15:00.000-08:00

Sugar Preacher's Experience
When I eat whipped topping, I feel like spitting it out at times. I love real whipped cream! However, whipped topping seems so unnatural with so many artificial ingredients. On another subject... Wow! I only have sixty five more days remaining on my sugar shun endeavors.

Day 300- Nutrition Bites

2009-01-25T14:09:00.000-08:00

The Unlucky 7 is a recycling number that you want to avoid. Polycarbonate plastic with a No. 7 may contain BPA or bisphenol A. BPA is an estorgen mimin and activates the same receptoos as estrogen. BPA is an endocrine disruptor and may affect the maturing of the brain. It also increases risk of breast and prostrate cancer. Animal studies show that BPA in women affects abnormal behavior and abnormal changes in brain cells. Also, animal studies show BPA increases risk of cancer, obesity, diabetes, or other health problems. A good alternative to polycarbonate is polyethylene terephthalate, which is recycling No.1. No known health effects have been associated with No. 1 PET (Polyethylene Terephthalate - most 2 litre or less drink bottles). Also, No.2 HDPE (High Density Polyethylene -milk bottles), No.4 LDPE (Low Density Polyethylene – bread bags, some cling wraps), and No.5 PP (polypropylene - containers) are safe. However, it is recommended to stick with plastics 1 and 2, because these are commonly the ones that New Zealand local authorities recycle.

-Nutrition Action, April 2008, p.10

Sugar Preacher's Experience
I loved this article. I have been wondering about my cycling water bottles. I was in the store recently, and my friend told me NOT to buy a water jug with a low number. After reading this information, I will avoid No. 7. A few plastics containers that contain No.7 are nalgene-type water bottles, food can liners, disposable cutlery, and sippy cups. If recyclers won't take No. 7 plastics, why should I buy them!

Day 299- Nutrition Bites

2009-01-24T14:03:00.000-08:00

What fruit has the Vitamin C of an orange, the potassium of half a banana, and the fiber of a half-cup of bran flakes? The answer is the Kool Kiwi which is native to China and was introduced into New Zealand in the early 1900s. The kiwi was named after New Zealand's national symbol--the plump, flightless kiwi bird. Next time you need a snack, try a Kool Kiwi!

Sugar Preacher's Experience

I forget about the exotic fruits such as the kiwi. This week, I am going to buy a few kiwis and eat them for snacks!

Day 298- Nutrition Bites

2009-01-23T13:49:00.000-08:00

Kruddy Kreme needs to get rid of trans fat products. The original glazed doughnut has 3 grams of saturated fat plus 3 1/2 grams of trans fat. A chocolate iced kreme filled doughnut has 5 grams of saturated fat plus 7 grams of trans fat. The American Heart Association recommends that people consume less than 2 grams of trans fat in an entire day. Trans fats occur in small amounts naturally in meat and dairy products; thus no room for industrial manufactured trans fats.

- Nutrition Action, January 2008, p.16

Sugar Preacher's Experience

Great! I don't think trans fats should be allowed in manufactured foods and Krispy Kreme should get ahead of the game. Most doughnut shops are replacing trans fats with saturated fats. I'm not sure why Kruddy Kreme is taking so long to jump on the band wagon!

Day 297- Nutrition Bites

2009-01-22T13:37:00.000-08:00

An explosion of chocolate studies have been conducted which are largely funded by the chocolate industry. The studies have convinced many people that chocolate, especially dark chocolate, can protect your heart. However, the evidence is limited and the natural occurring flavanols in coca powder protects blood vessels. The studies do show a reduction in blood pressure, but the studies were small and not high quality. Until better research indicates whether chocolate is a net benefit to the heart, don't believe everything you read including dark chocolate is healthy for you!

-Nutrition action, October 2008, p.12

Sugar Preacher's Experience

I've heard for years that flavanoids in dark chocolate are healthy! The article would make sense if the studies were funded by another source. Chocolate is packed with unnecessary calories and only two squares are required a day. One square is about 60 calories. Two squares of chocolate packed with minimal nutrients can be compared to a grapefruit with the same amount of calories. Make your choice a candy bar or grape fruit!!

Day 296- Nutrition Bites

2009-01-21T12:56:00.000-08:00

Stevia may join the major no-calories sugar substitutes for a reputation of increasing cancer risk. Stevia has two main sweet components which are rebaudioside A and stevioside. UCLA toxicologists main concern is stevioside. Stevioside has been known to cause mutation, chromosome damage, and DNA breakage in animal studies. Other substitutes have showed increase in cancer risk such as aspartame (NutraSweet, Equal), saccharin(Sweet'N Low), and acesulfame-potassium. The sweetener Sucralose(Splenda) appears to be safe but is made by chlorinating sugar molecules.

-Nutrition Action, October 2008, p. 9

Sugar Preacher's Experience

I decided eating from the tree is my best bet. No worries about cancer when you eat plenty of fruits and vegetables. Stick with fresh fruit and avoid sweeteners!

Day 295- Nutrition Bites

2009-01-20T12:45:00.000-08:00

How to Cut the HCAs

1-Marinate meat for 40 minutes can eliminate HCAs by more than 90 percent.

2-Microwave meat first for 1 1/2 to 2 minutes, discard the juices, and then the meat's creatine and amino acids will be gone.

3-Seafood has less HCAs than meat and poultry.

4-Keep meat moist by not overcooking.

5- Bake, roast or stir fry because you generate less heat than grilling or barbecuing.

6- Cook in a liquid and you will not generate HCAs because the temperature never tops the boiling point.

7-Flip frequently and you will reduce the surface temperature of the meat.

8- Eat your veggies such as veggie burgers and cooked vegetables to generate little or no HCAs.

-Nutrition Action September 2008 p.10

Sugar Preacher's Experience

The tips are fantastic. I'm going to apply them!

Day 294- Nutrition Bites

2009-01-19T12:29:00.000-08:00

Overcooking meat and poultry can be dangerous! Lawerence Livermore's researchers discovered that heterocylic amines (HCAs) form when amino acids combine with creatine ad they are heated together to a high temperature. "As soon as you heat over 350 degrees, HCAs show up with PhIP being the most common. PhIP is a carcinogen, at least in animals. Feeding large does of PhIP to rats cause colon, breast, and prostrate tumors. PhIP and three other HCAs are reasonably anticipated to be carcinogenic.

-Nutrition Action, September 2008, p.9

Sugar Preacher's Experience

Eat meat less and definitely don't overcook it! I rarely cook meat at home and occasionally order meat while dining. Next time while dining, I will ask the waitor or waitress the cooked temperature of the meat.

Day 293- Nutrition Bites

2009-01-18T12:23:00.000-08:00

The evidence is moderately strong that refined carbohydrates and a high glycemic load increase the risk of diabetes, while a diet high in whole grains and fiber and a low glycemic load are associated with a lower risk," says Harvard's Joann Mason. For example, in a study of more than 42,000 men and another study of 75,00 women, those who eat the most whole grains had a 40 percent lower risk of diabetes than those who ate the least.

-Nutrition Action, September 2008, p.6

Sugar Preacher's Experience

I found this article in the periodical section at the U of U library. The research is sound. This study gives another reason to eat complex carbohydrates such as wheat berries, amaranth, quinoa, oats, barley, etc......

Day 292- Nutrition Bites

2009-01-17T12:11:00.000-08:00

When it comes to diabetes, sweet beverages seem to be a double whammy. "Their high-fructose corn syrup and other sugars increase the demand for insulin and have a high glycemic load," explains JoAnn Mason, a professor at Harvard Medical School. What's more, the sugar you sip may add flab more than the sugar you chew. "Liquid calories don't seem to lead to satiety and the reduction in subsequent food intake that you might have with solid calories," notes Mason. That may explain why women who drank at least one sugar-sweetened sod drink or fruit punch a day had nearly twice the risk of diabetes oer four years as women who drank less than one a month. Fruit juice and fruit punch, but not fruit, are associated with an increase risk," says Mason.

-Nutrition Action September 2008, p. 5

Sugar Preacher's Experience

I bout some Acai juice at Costco yesterday. The stuff is delicious. I hope it doesn't add inches to my waistline.

Day 291- Nutrition Bites

2009-01-16T21:13:00.000-08:00

Six-Pack Science

Here are the approximate body fat percentages you need to hit to show off your six pack:

Men: To make you abdominal muscles visible you need to get your body fat below 11%, If you get it below 8%, you'll most likely have a clearly visible six pack.

Women: You need to get your body fat somewhere under 17%, and 14% would even be better.

Sugar Preacher's Experience

I am happy with a one pack. However, I think it might be fun to challenge myself and get below 17% body fat. I thought the stats were interesting especially since I work in the fitness industry.

Day 290- Nutrition Bite

2009-01-15T06:41:00.000-08:00

Mom’s Chili Recipe

1 lb lean ground beef (optional)
2 large onions chopped
2 – 15 oz cans light red kidney beans
2 – 15 oz cans dark red kidney beans
1 – 28 oz can Italian style tomatoes
1 – 14 oz can stewed tomatoes
2 – 4 oz cans diced green chiles
½ c chili powder
1 tsp dried crushed oregano
¼ tsp ground red pepper (optional)

Cook for 1 ¼ hours
Creates 12 cups

Sugar Preacher's Expereince
My neighbor gave me this recipe. She is vegetarian, thus omitted the ground beef. The soup is great with or without meat espeically during these cold winter days. The soup is loaded with protein and fat which will give your body the insulation and calories needed!

Day 289- Nutrition Bite

2009-01-14T11:55:00.000-08:00

This video inspires a pregnant mother to get proper nutrients, which will effect the child's development and long-term health! Click on video http://www.grtl.org/media/FetalDevelopmentHighest.wmv.

Day 288- Nutrition Bite

2009-01-13T20:40:00.000-08:00

"Scientists from Kaiser Permanente’s Center for Health Research recently found that children of pregnant women untreated for high levels of blood sugar were 89% more likely to be overweight and 82% more likely to be obese by the time they were ages 5 to 7 compared with children born to women who had normal blood sugar levels during pregnancy. The study was published last month in Diabetes Care". See article for more details http://articles.latimes.com/2007/nov/12/health/he-fetalside12

Sugar Preacher's Experience

Today, we learned about prenatal nutrition in my life span nutrition class. The debate was whether the prenatal diet predisposes children to diabetes, obesity, high blood pressure, and other disease. I think prenatal nutrients have an impact on the child; however, I think environmental factors play a more important role in disease. It was fun to discuss the subject in class this afternoon.

Day 287- Nutrition Bite

2009-01-12T13:23:00.000-08:00

Learn More About Dr. Perricone's superfoods:

Açaí
The Allium Family
Barley
Beans and Lentils
Buckwheat
Green Foods
Hot Peppers
Nuts and Seeds
Sprouts
Yogurt and Kefir

See http://www.oprah.com/article/health/nutrition/life_superfoods/1 for more details.

Sugar Preacher's Experience
I'm familiar with all foods on the list except Acai. However, they Acai berrries sound tasty. You think that I would have tried them living in Brazil. I hear they taste like berries and chocolate mixed together. I cannot wait to purchase some Acai berries at Good Earth or Whole Foods.

Day 286- Nutrition Bite

2009-01-11T20:24:00.000-08:00

Genesis 1:29-30
29 ¶ And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for a meat.
30 And to every beast of the earth, and to every fowl of the air, and to every thing that creepeth upon the earth, wherein there is life, I have given every green herb for a meat: and it was so.

~Bible

Sugar Preacher's Experience
Meat means food in hebrew. I like the scripture referring to the importance of herbs. Herbs
balance the body, herbs treat disease, not just the symptoms. When used with knowledge, herbs are far safer than most pharmaceutical drugs.

Day 285- Nutrition Bite

2009-01-10T17:10:00.000-08:00

Odwalla's Berries GoMEga bar is a great-tasting way to get 1000mg of essentail omega-3 fatty acids from ground flax. Bursting with cranberries, blueberries, stawberries and raspberrries, it's a berry simple snack for the meal-on-the-go. See website for more details http://www.odwalla.com

Sugar Preacher's Experience
Odwalla' Berries GoMega is my new favorite bar! After snowshoeing for four hours without food and water, the Odwalla bar hit the spot last night. The bar is loaded with nutrients and brown rice syrup is used instead of refined sugar. Next time you are in the store, buy an Odwalla bar!

Day 284- Nutrition Bite

2009-01-09T23:09:00.000-08:00

Professor Gardner and colleagues at Stanford University compared four weight-loss plans. The diets studied were Atkins diet, the Zone diet, the LEARN diet, and the Ornish diet. The researchers found that the Atkins diet contributed to greater weight loss than higher carbohydrate plans without negative effects such as increased cholesterol. See website for more details http://nccam.nih.gov/research/results/spotlight/030607.htm

Sugar Preacher's Experience
I detest the Atkin's diet. However, I know people who lost weight on high protein diets. My aunt is on a low carb diet which requires 2 oz. of grains, 2-3 fruits, and 4-5 servings of vegetables a day. The rest of the calories come from meat and dairy. She is in her late 50's and currently weighs less than she did in high school due to the low carb diet. If your New Year's Resolution is to lose weight, find a diet that works for you and stick with it!

Day 283- Nutrition Bite

2009-01-08T07:04:00.000-08:00

Which foods are acid or akaline-forming? Note that a food's acid or alkaline-forming tendency in the body has nothing to do with the actual pH of the food itself. For example, lemons are very acidic, however the end-products they produce after digestion and assimilation are alkaline so lemons are alkaline-forming in the body. Likewise, meat will test alkaline before digestion but it leaves acidic residue in the body so, like nearly all animal products, meat is classified as acid-forming.

It is important that your daily dietary intake of food naturally acts to balance your body pH. To maintain health, the diet should consist of at least 60% alkaline forming foods and at most 40% acid forming foods. To restore health, the diet should consist of 80% alkaline forming foods and 20% acid forming foods.

FOOD CATEGORY SWEETENERS, CONDIMENTS
High Alkaline- Stevia
Alkaline- Maple Syrup, Rice Syrup
Low Alkaline- Raw Honey, Raw Sugar
Low Acid- White Sugar, Processed Honey
Acid- Milk Chocolate, Brown Sugar, Molasses, Jam, Ketchup, Mayonnaise, Mustard,
High Acid- Artificial Sweeteners
http://www.trans4mind.com/nutrition/pH.html

Sugar Preacher's Experience
We are fermenting cabbage in my biology class today. We purchased pH indicator paper so we could measure the pH of the liquid. I was trying to find the pH of cabbage before fermentation and found this web page. I thought it was interesting to read which sweeteners are considered more alkaline. If you need to sweeten your food, try maple syrup, stevia, and rice syrup to create alkalinity in the body.

Day 282- Nutrition Bite

2009-01-07T20:51:00.000-08:00

Stay away from Chili's Texas Cheese Fries with Jalapeno Ranch dressing!

Whose idea was cheese fries? They're delicious, but really, do we need to top deep-fried potatoes with greasy melted cheese and bacon and dip them in dressed-up mayonnaise? No, we do not. Now cheese fries are a staple at chain restaurants. Restaurants compete with signature ranch dressings, extra toppings and, ultimately, more fat.

Chili's boasts: "Homestyle fries topped with melted cheese, jalapeños, applewood smoked bacon & jalapeño-ranch dipping sauce." These fries lost the contest for the worst cheese fries in America (that dishonor went to Outback Steakhouse's cheese fries); but it was a tight race.

One hundred and sixty grams of fat. One-six-zero. 160! (Oh, and you'll get 1 1/2 days' worth of sodium in one meal!)

2,070 calories
160 g fat
73 g saturated fat
73 g carbs
85 g protein
8 g fiber
3,730 mg sodium

Click on link to see the 11 worst foods of 2008 http://www.dailyspark.com/blog.asp?post=the_11_worst_foods_of_2008

Sugar Preacher's Experience
Reading this article gives me another reason to avoid fast food restuarants. At least today at Snowbird, they were able to meet my health needs by swaping the wonder bread bun for some whole wheat bread. Skiing was so fun today!!

Day 281- Nutrition Bite

2009-01-06T21:29:00.000-08:00

"People should be aware that aspartame is currently being studied by reputable research scientists from around the world, and that the research shows aspartame is responsible for multiple forms of cancer, including lymphoma and leukemia, memory loss, nerve disorders, and has biological effects on gene expressions." See article for more details on aspartame research http://www.janethull.com/newsletter/0507/the_silent_side_of_research.php

Sugar Preacher's Experience
I'm not sure what to believe. One day I read aspartame is FDA approved. The next day I read it is detrimental to your health. Who knows what to believe?? However, I do know that I don't like the flavor of artificial sugars. I would prefer to eat something with natural cane sugar than aspartame any day.

Day 280- Nutrition Bite

2009-01-05T19:53:00.000-08:00

Trans fatty acids v. Saturated fatty acids
"Trans fatty acids have similar properties to saturated fatty acids when used in baked goods, but the assertion that trans fatty acids are like saturated fatty acid is not correct in biological systems. A listing of the biological effects of saturated fatty acids in the diet versus the biological effects of trans fatty acids in the diet is in actuality a listing of the good (saturated) versus the not-so-good (trans).

Note that: (1) saturated fatty acids raise HDL, the so-called good cholesterol, whereas the trans fatty acids lower HDL cholesterol; (2) saturated fatty acids lower the blood levels of the atherogenic lipoprotein (a), whereas trans fatty acids raise the blood levels of Lp(a); (3) saturated fatty acids conserve the good omega-3 fatty acids whereas trans fatty acids cause the tissues to lose the good omega-3 fatty acids; (4) saturated fatty acids do not inhibit insulin binding whereas trans fatty acids do inhibit insulin binding; (5) saturated fatty acids are the normal fatty acids made by the body and they do not interfere with enzyme functions such as the delta-6-desaturase, whereas trans fatty acids are not made by the body and they interfere with many enzyme functions such as delta-6-desaturase; (6) some saturated fatty acids are used by the body to fight viruses, bacteria and protozoa and they support the immune system whereas trans fatty acids interfere with the function of the immune system; (7) stearic acid, a naturally saturated fatty acid, is the preferred food for the heart whereas trans fatty acids replace these saturated fatty acids in the cell membrane, thus depriving the heart of its optimum energy source; (8) saturated fatty acids are needed for proper modeling of calcium in the bones whereas trans fatty acids cause softening of the bones; and (9) saturated fatty acids from animal sources are carriers for vital fat-soluble vitamins whereas factory-produced trans fatty acids are devoid of these important nutrients."

~By Mary G. Enig, Ph.D.

Sugar Preacher's Experience
I had a discussion with a friend yesterday about saturated versus trans fatty acids. He thinks the best oil to counsume is coconut oil. I don't agree because it has 92% saturated fat. I always thought saturated and trans fatty acids function similar in the body. However, I started to research and found out otherwise.

Day 279- Nutrition Bite

2009-01-04T21:45:00.000-08:00

2008 By The Numbers

U.S. Population:
January 2008: 302,785,808
December 2008: 305,313,980

Unemployment:
January 2008: 4.9%
November 2008: 6.7%

Inflation (Nov 2007-Nov 2008):
All items: 1.1%
Food: 6.0%
Energy: -13.3%
All items less food & energy: 2.0%

Hunger (as of Dec 2007):
Food Insecurity: 11.1% of all U.S. Households
Hunger: 4.1% of all U.S. Households
Hungry Children: 691,000
*These numbers are expected to get worse in 2008, as unemployment went up and so did food prices. The numbers here are most recently released by the USDA.

Sugar Preacher's Experience
Food prices rising along with unemployment rising is not a good combination. The two combined equal food insecurity. I need to work on my food storage and start learning to cook from it. It is always better to be over prepared than under prepared.

Day 278- Nutrition Bite

2009-01-03T22:47:00.000-08:00

Where We Buy Our Food
Outlet Type 1986 1996 2006
Conventional Supermarkets 65.3 58.2 57.7
Other Grocery
(Small, neighborhood stores) 14.3 15.8 3.4
Specialty Food Stores 5.8 2.6 2.7
Supercenters and wholesale club stores
(SuperTarget, Wal-Mart Supercenter) 0.4 4.3 17.9
Mass merchandise stores
(Target, Wal-Mart) 1.5 2.1 1.7
Convenience Stores 3.3 3.0 2.9
Home deliveries/mail order 1.2 2.8 3.8
Farmers/processors/wholesalers 2.0 1.9 0.8
Other Stores 6.2 10.1 9.2
Source: USDA Report on Supply Chain and Food Marketing 2008

Sugar Preacher's Experience
I think SJ had a great new year's resoultion of joining the slow food movement. I've been thinking of participating in the local chapter in Utah. Most of my meals have been slow food for the last 278 days. Last week, I did go to a hamburger joint in Park City. As you can see with these stats, people want cheap and fast. They buy food from supercenters like Wal-Mart with home deliveries on the rise also. Lets start slowing things down and eat healthier!!

Day 277- Nutrition Bite

2009-01-02T07:01:00.000-08:00

The Cost of Eating Well

My girlfriend and I are able to feed ourselves healthy for about $6 each day. We are not able to eat entirely organic or local food. However, our food is mostly unprocessed whole grains and vegetables. We are able to eat on a small budget for one reason: time in the kitchen. We easily spend two hours in the kitchen every weekday and more on weekends. That sort of time is required for us to make our own yogurt, bread and dinners that are later our lunches at work.

My co-workers easily spend more like $15 a day on a much less healthy diet. The key ingredient they are missing is time. Lunches are purchased and other meals are made up primarily of highly processed snacks and drinks.
Could they feed themselves healthier at prices more similar to what I spend? Unfortunately, I think probably not. I think not because they do not cook. I am unsure whether or not they can not cook or will not cook. But in the end they do not cook and have little interest in doing so. I believe that one of the greatest challenges facing the effort to improve nutrition and indeed the entire food system is a general unwillingness among people to cook. A further sadness for me is that my coworkers lack any interest in cooking. They have commented, "I only eat because I have to. Some people get excited about food, but I can't; I have other things to do.”

I fear that more and more this pattern will not be uncommon. People will not know how to cook or want to learn. I generation ago people feared the loss of knowledge on how to grow food. Today we are living with the consequences of this loss. What do we face in a future where people do not even know how to cook?

For me this broader cultural issue of food is perhaps one of the most important in changing the food system. We know how (of course we can always learn more) to grow food in ecologically beneficial ways, and we are able (sometimes just barely) to make a living from sustainable farming through direct marketing. In short the technical questions of producing good food and earning a living are answered. However, to affect broad change everyone must be a participant in a food culture that assumes vibrant food, knowledge of cooking, and joy in eating as basic ingredients. Currently not everyone is interested. Facts and figures won't help. What will help is to share good food and a passion for its creation with others.

Happy New Year!

William

Sugar Preacher's Experience
I read this quote on the comfood listserve. The e-mail generated discussion about our food system. I love to cook and eat inexpensively similar to William. However, fast foodss and processed foods are becoming the norm. People don't have time or the desire to cook. They would rather wait in the drive-thru for 1/2 hour and another 1/2 hour driving to McDonalds. Is fast food really fast? Time is a factor either way. I guess that our value system has changed over time!!

Day 276- Nutrition Bite

2009-01-01T19:19:00.000-08:00

"As the world says goodbye to 2008 and hello to 2009, the lingering effects of last year -- belly fat, cigarette addiction, heaps of debt -- linger on for some people. Slimming down, stopping smoking and reducing debt almost always top the list of annual New Year's resolutions and, according to some Chattanoogans, they're still No. 1 on the hitlist." http://www.msnbc.msn.com/id/28459393/#storyContinued

Sugar Preacher's Experience

It is interesting that resolutions are the same each year. Maybe, people are not accomplishing their goals or the previous resolutions require continued effort from one year to the next. The great thing about New Year's resolutions is it facilitates improvement. The biggest room we have is the room for improvement. I am excited for a new year to continue my sugar shun and improve in other areas of my life. Have a great year!!

Day 275- Nutrition Bite

2008-12-31T09:07:00.000-08:00

Another key to accomplishing goals is support, support, support. Friends, family, and colleagues can help you stay on top of your health. Also, support groups can help with your challenges and accomplishing your goals.

Sugar Preacher's Experience
I'm grateful for my friends and family this year who have been a tremendous support. My family has been great! They never tempt me with sweets and support me on my sugar detox. I am also thankful for friends who encouraged me to start this blog. Friends and family are the key to success and fulfillment in life!

Day 274- Nutrition Bite

2008-12-30T08:55:00.000-08:00

When it comes to improving diet and setting New Year's resolutions, set realistic goals. When you set unrealistic goals, it is difficult to attain them and you become discouraged. However, realistic goals are easier to attain. Baby steps are a key to goal setting. Set short term and long term goals that are attainable this year!

Sugar Preacher's Experience
The 365 day detox is almost coming to an end. I survived Christmas with minimal sugar. I did splurge a bit on Christmas day. Yesterday, I was at a wedding and had a tiny bit of jello salad at the Lion House but resisted the carrot cake. My goal of not eating sugar has been successful. I no longer have cravings for sweets and learned that I can live without them. As you attain one goal, you create success and are ready to accomplish another one.