Nut Butters
What is better than a peanut butter and jelly sandwich? Well, how about a cashew butter or almond butter and jelly sandwich? Have you heard of hazelnut butter? Nut butters are a great source of protein and flavor. Spread on whole grain bread and pour a glass of your favorite plant-based milk and enjoy!
In addition to being a great source of protein, nut butters also provide vitamin E, dietary fiber and iron. Some even have small amounts of calcium. Nut butters are free of cholesterol and but do contain moderate amounts of fat depending upon how much you eat. Eat them in moderation as part of a healthy, low-fat diet.
Nut Allergies
Maybe nut butters are not an option for you. Nut allergies are becoming more and more common, especially among children. Nut allergies encompass peanuts and tree-nuts.
Tree nuts cover a vast variety of nuts. Tree nuts include macadamia nuts, brazil nuts, cashews, almonds, walnuts, pecans, pistachios, chestnuts, beechnuts, hazelnuts, pine nuts and the lesser known gingko nuts and hickory nuts.
An allergic reaction to a food often starts within minutes but may not manifest itself for two to four hours. The reaction is usually gone within a day.
The most serious allergic response to consuming peanuts and tree nuts is anaphylactic shock. This can be life threatening. An epi-pen (epinephrine) should be available at all times for use in this scenario. A trip to the emergency room is necessary immediately after the epi-pen is used.
Cross Reactivity
There can be cross reactivity between peanuts and tree nuts and also between one kind of tree nut and another kind of tree nut. This means if you are allergic to one you may also be allergic to another. For example, if you are allergic to peanuts you could also be allergic to walnuts, or if you are allergic to cashews you could also be allergic to almonds.
This is one of the reasons it’s important to read labels for allergen information. Labeling laws require the presence of peanuts and tree nuts to be listed on the label. Cross contamination is a concern too. It is not mandated that foods that may have come into contact with the product be listed. Most companies do so voluntarily. It’s always a good idea to call a company to inquire about their labeling practices.
Protein Versus Oil
New studies are showing that some of those afflicted with a peanut allergy may actually be able to consume pure, refined peanut oil if it is properly processed. The allergy is to the protein, not the fat. The production of oil extracts the oil from the protein. There is much controversy over this, especially regarding children. Great care must be taken when exploring this information. This does not apply to tree nut oils.
Sunflower Seed Butter
Even if you are allergic to nuts there are still options for a tasty, buttery sandwich spread. SunButter or Sunflower butter goes great with jelly too! Sunflower seed butters, like nut butters, are also a great source of protein and flavor. They supply many nutrients to the body. They are high in copper, vitamin E and magnesium. Sunflower seed butters have significant amounts of niacin, zinc, and iron, along with small amounts of calcium.
TrueFoods Market is a great resource for all kinds of organic nut butters and sunflower seed butter too. Check out their great selection on-line.
References
http://www.allergyclinic.co.nz/guides/42.html
http://truefoodsmarket.com/
http://www.users.globalnet.co.uk/~aair/nuts.htm
]]>Here are more alternatives for your sweet tooth.
Brown rice syrup
Brown rice syrup (rice syrup) is made by cooking brown rice flour or brown rice starch with enzymes. It has a mild, buttery flavor, along with a light sweetness and nuttiness. Rice syrup is good for all kinds of baking as well as dressings, soups, and sauces. It is half as sweet as sugar so you may need to use more. It retains the fiber of brown rice including all of the nutrients. 2T contains 110 calories. Even though it has a glycemic index of 25, it is not recommended for diabetics as it has been shown to cause spikes in blood sugar.
Date sugar
Date sugar is made from 100% dehydrated, ground dates. This sugar offers the same satisfying taste as unground dates do. You can use date sugar just like you use brown sugar or regular sugar. It is a whole food, high in fiber and vitamins and minerals. A drawback of using date sugar is it doesn’t dissolve in liquids. The glycemic index is not available; however the GI for dates is 36-63. It has 11 calories per tsp.
Honey
Honey is produced by bees. The bees make honey from the nectar of flowers. It has a distinct taste which is hard to identify, but that most find pleasurable. Honey can be used in cooking, as a spread for toast, a sweetener in tea and other beverages, as well as in baking. When baking, honey has a slightly less than 1 to 1 ratio, e.g., 1 cup of sugar equals ¾ cup honey. Honey provides small amounts of protein, vitamins, minerals and antioxidants. Honey has a slightly slower absorption rate than sugar. Diabetics should use honey in moderation. Infants under 1 year of age must never be given honey due to the possibility of being infected with the germ that causes botulism. 1 T has 64 calories. This sweet nectar has a glycemic index of 55.
Maple syrup
Maple syrup is a sticky molasses type sweetener with a slightly sweet taste. It is produced from xylem sap originating from several species of maple trees. The sap is concentrated by heating to evaporate the water. Maple syrup is used in baking and often used on breakfast foods like waffles, pancakes, and french toast. It can also be used to sweeten foods. It is a good source of zinc, a very good source of manganese and has 15 times more calcium than honey. Maple syrup has 52 calories in 1 T with a glycemic index of 54.
Stevia
Stevia comes from a South American herb which is in the Chrysanthemum family. It has a slightly bitter aftertaste and is 10-15 times sweeter than sugar. Stevia can be purchased in individual packets like sugar, as an extract or in a bulk powder. This sweetener doesn’t caramelize or brown like sugar, making its use in some recipes limited. There is very little nutritive value to refined Stevia. In small doses Stevia’s glycemic index is zero, with no effect on blood sugar. It also has no calories and is probably safe for diabetics.
Depending on your taste and what you are making these sweeteners offer variety and a healthier route than conventional sweeteners. TrueFoods Market offers all of these natural sweeteners. If Stevia is your sweetener of choice check out the stevia cookbook on the website. It is “Sugar-Free Cooking with Stevia.”
With all these natural choices it’s time to find a recipe, choose a sweetener, and hit the kitchen for some satisfying treats without all the guilt.
References
http://www.glycemicindex.com/
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No matter how healthy you are or how well you eat you can still have an occasional craving for something a little bit sweet. Sugar is not the best choice when we want to indulge. If you have any doubt about the negative health aspects of sugar check out “Sugar Blues,” written by William Duffy. Artificial sweeteners come with their own problems, not the least of which is being potential carcinogens. How about trying a sweetener which is more natural and more health promoting? There are many natural alternatives to sugar and artificial sweeteners which can be used for baking, cooking and sweetening beverages.
There are several considerations to think about when choosing a natural sweetener. They are taste, how the sweetener will be used, its nutritive value, and its glycemic index.
The Glycemic Index
The glycemic index (GI) is a ranking system of carbohydrates and their effect on blood sugar levels. The scale is based on a score of 1 to 100, with glucose measuring 100. The goal is to eat foods with as low a score as possible, as this usually indicates less of a fluctuation in blood sugar levels. A low score is a food that ranks 55 or less, an intermediate score is from 56-69, and a high score is 70+. An important consideration to keep in mind when determining a food’s glycemic index is something called the glycemic load (GL). The glycemic load is a combination of a food’s glycemic index along with the portion size consumed. The formula is: GL = (GI x the amount of available carbohydrate) divided by 100. The glycemic load is an even better indicator of food’s effect on your sugar levels. This is one of the many ways to judge a food’s quality and effect on your health. It is to be used only as a guideline.
Natural Sweeteners
Barley malt syrup is made from sprouted barley. It is similar to molasses, in that it is dark brown, as well as thick and sticky, and has a malty taste. Barley malt syrup is about half as sweet as sugar. It is a good idea to use no more than 40% barley malt syrup and then combine it with other sweeteners. It is a good choice for baked goods, specifically spice cakes and bread and adds tremendous flavor to baked beans. 1T has 50 calories. It is easy to digest and has a glycemic index of 42. It can be used in moderation by diabetics. Barley malt syrup is considered one of the healthiest natural sweeteners because it is from a whole food.
Blackstrap molasses is best unsulphured and organic. Other sources may be polluted with pesticides. It is a dark liquid byproduct of refining sugar cane into table sugar. It has a hearty, bittersweet flavor. Blackstrap molasses can be used in a lot of different ways. It is especially good in baked beans and gingerbread. It can also be used in smoothies, breads, muffins, cookies and even broccoli and tofu, pretty much anything regular sugar can be used for. It is high in iron and a very good source of calcium. Blackstrap molasses contains a variety of other minerals including manganese, copper, potassium and magnesium. There are 32 calories in 2 tsp. One tsp. supplies all of your chromium needs for the day. Chromium helps to metabolize sugar in the body. Blackstrap molasses has a glycemic index of 55.
Read on to part two of “Natural Sweeteners-Alternatives to Sugar” to learn about more options.
]]>Every day you wake up it’s the same old thing. Your thoughts are,” Today will be different. I will start my diet and lose weight.”
Then what happens? You either starve yourself all day and eat from dinner time to bedtime or you blow it within an hour of getting up. You are in constant turmoil about what you eat and how much you weigh. There is a solution which is sustainable and enjoyable. No counting calories, no counting fat, no counting!
The easiest way to accomplish your weight loss goals is to engage in a plant-based diet. This way of eating meets the criteria for a successful and healthy lifestyle. Simply abiding by some general guidelines will bring you success. It really works. You will have more energy, lose weight and look great!
What Do I Eat?
Center your diet around fruits, vegetables, whole grains and legumes. Eat until you are full, but as with any dietary plan, do not overeat! Plant-based foods are low in calories and nutrient dense, so portion control is usually not an issue. These foods are also high in fiber which leads to feeling full and satisfied! After you lose weight and are free of any health problems you may add a little avocado and English walnuts into your diet.
A plant-based diet is high in antioxidants, phytochemicals and supplies almost all of your nutrient needs. Vitamin D and B12 are the only things that need to be addressed. Your body synthesizes vitamin D from the sun which can be accomplished through safe, moderate exposures. There are also foods fortified with vitamin D, e.g., plant-based milks. B12 must be obtained from a supplement. Everyone can benefit from B12, not just those on a plant-based diet. This is especially true if you are 50 or older, as we are not as efficient at metabolizing B12 when we get older.
One of the buzz words in natural health today is omega-3s. One tablespoon of flaxseed meal and generous amounts of green vegetables, especially dark green vegetables, will give you your daily dose of omega-3 fatty acids. These are essential for good health.
Natural foods are your best resource. Organic natural foods are even better. You can also give yourself a little boost by partaking in a protein shake which supplies important nutrients. Matrix Meal Superfood protein shake is a good choice which is available at your favorite on-line organic market; TrueFoods Market.
How Many Calories Do I Need?
It is not necessary to figure out how many calories you need if you follow the basic guidelines of the plan; however, some of us are more comfortable knowing how many calories we should be eating.
A simple calculation to figure out your basal metabolic rate (BMR) (the amount of calories you need just to keep breathing), is to multiply your weight times 10. For example, if you weigh 140 pounds, multiply 140 by 10 to come up with 1,400 calories. The next step is to factor in your activity level to find your total daily calorie requirements.
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
This number is the amount of calories you need to maintain your current weight.
How Do I Lose Weight?
There are 3,500 calories in one pound. If you want to lose one pound a week you need to eat 500 fewer calories a day. Slow steady weight loss is the best way to regain your health. You do not want to put your body into starvation mode. Your body’s reaction to not eating enough is to hold on to its’ fat stores. This is a survival mechanism originating from our ancestors. Do not be scared to eat! Eating fires up your metabolism and keeps it going. Exercise does the same thing. The more you exercise the more you can eat!
References
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
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The current trend in the natural foods world is the raw diet. It’s hard to argue with raw vegetables. What could be better for you? Jack LaLanne, world famous fitness guru was the biggest advocate of a large crunchy salad every day. He also stood behind the juicers he sold. It’s hard to dispute a man who passed away at 96 and was still teaching us how to exercise and eat well.
But what does the evidence show? Should we embrace a 100% raw food diet as advocated by the hardcore raw foodist movement? Should we eat our foods cooked as advocated by almost everyone else? There have been many scientific studies conducted on this very thing.
Specific Foods
Studies show some foods offer nutritional value in different ways depending upon how they are prepared. Some specific examples include carrots and broccoli. The beta carotene in carrots, which our body converts to vitamin A, increases with cooking. Surprisingly, boiling was found to be the optimal method! This however destroys other antioxidants.
Broccoli has been studied quite extensively. Findings show it has beneficial properties raw or cooked. This cruciferous vegetable is full of cancer fighting properties or compounds. Two of these compounds are sulforaphane and indole. When eaten raw, broccoli contains the compound sulforaphane, which is destroyed during the cooking process. When broccoli is cooked, the compound indole is created.
Lycopene, a powerful antioxidant found in fresh tomatoes and processed tomatoes, is actually substantially (35%) increased when tomatoes are cooked. Raw tomatoes contain vitamin C and B vitamins which are greatly reduced, if not destroyed, by cooking.
Cooking can be beneficial in that in aids in digestion by softening the cell walls of the plants and breaking down the cellulose fiber. The cooking methods involved are either boiling or steaming. Food should never be fried. Frying food creates free radicals which promote the growth of cancer cells and accelerates aging.
Are you seeing a pattern here? In regards to nutrients it doesn’t have to be, nor should it be all or nothing! It would seem the best case scenario would be to mix it up; some raw, some cooked. Many nutrients seem unaffected either way.
B12
One nutrient which must be addressed and can not be obtained through a plant-based diet is B12. Have you heard of subacute combined degeneration, also known as SCD? This very serious degeneration of the spinal cord is often attributed to a B12 deficiency. The only way to ensure you are getting B12 is to take a supplement. Sometimes raw foodists teach a pure diet will take care of all your nutrient needs. This is dangerous and untrue.
Enzymes
It’s not possible to engage in this discussion without bringing up enzymes. Enzymes facilitate the digestion of our food. Where do they stand in all this? If you can’t digest the food you eat it doesn’t really matter what you eat.
There is much debate and controversy over enzymes. Some say it is not a concern. Our body will produce the enzymes we need, while others say we have a finite amount which must be facilitated by raw foods and/or digestive enzymes. I will leave you with these opposing points of view with the hope of encouraging more self-study.
References
http://www.beyondveg.com/tu-j-l/raw-cooked/raw-cooked-2f.shtml
http://www.scientificamerican.com/article.cfm?id=raw-veggies-are-healthier
http://smj.sma.org.sg/4911/4911cr13.pdf
http://pubs.acs.org/doi/abs/10.1021/jf9910178?prevSearch=S.T.+Talcott&searchHistoryKey=
]]>When you first realize gluten is no longer a healthy option for you, it’s a bit overwhelming, to put it mildly. In addition to learning to read food labels and recognize all the ingredients and different sources of gluten, there are also indirect sources of gluten you must be concerned about. It is truly a learning process.
Restaurants
Many people find the longer they abstain from gluten the more sensitive they become. You may start your gluten-free journey by continuing to dine at your favorite restaurant, but then eventually have to give it up. Restaurants present a problem because of cross- contamination issues. There can be gluten left on cutting boards, countertops, utensils, and cookware. There may be flour particles floating in the air, and even cooks and servers with gluten on their hands. Dining establishments with gluten-free menus can also be of concern. Does the management really know what foods are gluten-free? Do they know if their suppliers retain the gluten-free status of the food? Can your dish actually be served without contamination along the way? If you are fortunate enough to live in a big city you may have the opportunity to visit a gluten-free or raw food restaurant where gluten is rarely an issue.
Health Food Stores
Your favorite health food store is also a source of concern. Be aware of well-meaning, but uninformed health food store employees. Foods with gluten are often touted as gluten-free. Even though kamut and spelt are lower in gluten than some other grains they are not gluten-free! They are actually wheat products. There may also be contamination in the bulk food bins. Sometimes different food items are put in the same bin without cleaning in between. Even with proper cleaning, depending what was in the bin earlier, e.g., flour, the plastic may hold onto the gluten.
Personal Care Items
Lip products are often a missed source of gluten. Your level of sensitivity will determine if you need to use a safe product. The simple act of licking your lips can bring on an episode of illness. There are many gluten-free lip balms, glosses, and sticks available today. Most popular brands of toothpaste are gluten-free.
Gluten can be, and probably is, in your hand lotion, make-up, and moisturizer. Always wash your hands thoroughly before handling any food. Rinse hands well, leaving no soap residue, or consider finding a gluten-free option.
The Internet
There is also a lot of misinformation on the internet. Even websites dedicated to celiacs can provide inaccurate information. Chat room participants are often misinformed or their information is out of date. Fellow sufferers may share a story about a new food they found which gave them no reaction. Everyone has different levels of sensitivity and grain tolerances: what bothers one may not bother another.
On-Line Shopping
Your best bet is to prepare your own food at home where you can be certain of the safety of what you are eating. Buying fresh produce and packaged foods which are gluten-free is the way to go. On-line shopping for packaged foods eliminates the problems encountered at the health food store.
TrueFoods Market offers many gluten-free foods, some available in large amounts so you can stock up. The bottom line is you have to be responsible for your own health. A gluten-free lifestyle is a huge commitment. For some it is a choice, for others, a necessity.
Perhaps you’ve heard family or friends talking about interesting health foods they are eating and *quinoa came up. What is quinoa you wondered? Quinoa is actually a seed but is often thought of as a grain due to its’ grain like similarities. Quinoa can be cooked, prepared and served just like a grain. This grain imitator originated with the Incas in South America thousands of years ago. Quinoa comes from the oddly named goosefoot plant named for the leaves of the plant resembling the foot of a goose.
Why Should I Eat Quinoa?
There are so many reasons to add this natural food to your grocery list. It is easily found at your favorite health food store, usually in the organic foods section. Quinoa is very nutritious. It supplies your body with all nine of the essential amino acids, only competing with soy for a vegetarian/vegan source of a complete protein. Essential amino acids must be supplied through the foods we eat. The body cannot produce them. Quinoa has an amino acid score of 106. This score rates the protein quality of a food. A complete or high quality protein will have a score of 100 or higher.
So, we know there’s a lot of quality protein in quinoa but what about what’s not in quinoa? Quinoa is free of cholesterol and gluten, and virtually free of sodium. It is also low in fat. This makes it an excellent choice for those with hypertension, heart problems and/or food sensitivities.
What good things are in quinoa? Quinoa is a great source of carbohydrates and dietary fiber. It is also provides a small amount of calcium. Quinoa is a good source of four of the eight B vitamins, as well as iron, potassium, zinc and copper. It is a great source of magnesium and phosphorus and an excellent source of manganese.
This health food is obviously good for me but does it taste good? Yes! It has a mild nutty flavor quite unlike anything else. It is unique and delicious.
How Should I Eat (Prepare) Quinoa?
Quinoa can be found in the form of flakes, puffed cereal, pasta elbows, flour, grain and crackers. It can be prepared in your rice cooker, on your stovetop or in the microwave. Flakes are used for hot cereal which can be dressed up just like oatmeal. Add your fruit, nuts and plant-based milk for a breakfast that will keep you going until lunchtime. Enjoy the puffed cereal the same way you enjoy any other cold cereal; add bananas and your choice of milk.
What should you do with the pasta elbows? Serve them up the same way you would serve regular pasta. Top with your favorite sauce, add salad and bread and prepare to be satisfied! Use the elbows to make macaroni and “cheese” too!
Baking with quinoa flour is a valuable resource for those of us with a gluten intolerance or for anyone who wants to reduce the amount of gluten in their lives. Quinoa flour is suitable for baking bread, cookies and cakes. The flour can be used alone or added to other gluten-free grains for delicious gluten-free treats containing a lot of added nutrition. When you’re on the go, Mary’s Gone Crackers are convenient snacks which combine quinoa with other healthy ingredients.
The quinoa disguised as a grain can be prepared like any other rice or grain dish. Vegetables and nuts are a great complement. Choose quinoa when you want something other than the same old thing for dinner. Surprise guests with a new dish or take it for a potluck.
Quinoa is an easy, versatile addition to anyone’s lifestyle that can’t be beat. Try it once and you will be hooked.
*Pronounced “keen-wa”
References
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2
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By Yuri Elkaim, BPHE, CK, RHN
Over the last 30 years, artificial sweeteners have become a mainstay in our food supply as they promise far fewer calories while providing far more sweetness than sugar. Man-made sweetening compounds like saccharin, acesulfame k, aspartame, and sucralose are now household names as they appeal to our desire to lose weight through low-calorie foods and beverages, and sugar-free sweeteners.
But what price are we paying for consuming these sweet chemicals? Well, let’s find out!
Saccharin
Saccharin was the first artificial sweetener to come to market way back in 1879. It is 350 times sweeter than sugar and is used in diet drinks and foods and as a tabletop sugar substitute. Many studies on animals have shown that saccharin can cause cancer of the bladder, uterus, ovaries, skin, blood vessels, and other organs. Other studies have shown that saccharin increases the potency of other cancer-causing chemicals. And the best epidemiology study to date, conducted by the National Cancer Institute, found that the use of saccharin is associated with a higher incidence of bladder cancer.
Acesulfame Potassium
Acesulfame potassium (or Acesulfame K) is a calorie-free artificial sweetener that is 180-200 times sweeter than table sugar. Like saccharin, it has a slightly bitter aftertaste, especially at high concentrations. As such, Acesulfame K is often blended with other sweeteners (usually sucralose or aspartame) to give a more sugar-like taste whereby each sweetener masks the other’s aftertaste. This is especially evident in carbonated diet drinks.
The reason food manufacturers love using acesulfame K is that, unlike aspartame, it is stable under heat and in moderately acidic or basic conditions, allowing it to be used in baked goods, chewing gum, desserts, and in other products that require a long shelf life.
In spite of its widespread use, food watchdog agency, Center for Science in the Public Interest (CSPI), has repeatedly expressed concern that acesulfame K is a potential carcinogen and questions the safety of exposure to one of its components – methylene chloride, a known cancer-causing chemical.
Furthermore, the CSPI notes that acetoacetamide, another breakdown product of acesulfame K, has been shown to cause tumor growth in the thyroid gland in rats, rabbits, and dogs after administration of only 1% acetoacetamide in the diet for three months.
Aspartame
Millions of people have reported symptoms and ill effects after ingesting aspartame. In fact, aspartame complaints represented 75% of all reports of adverse reactions to substances in the food supply from 1981 to 1995.
Considering aspartame’s detrimental effects on the body, it is shockingly still found in more than 6,000 consumer foods and beverages sold worldwide; including, sugar-free chewing gums, some brands of chewable vitamins, and many table condiments.
Most commonly, though, it is the acclaimed artificial sweetener in diet soft drinks, originally gaining mass appeal because its caloric yield is negligible, while still providing a great deal of sweetness. Aspartame is 180 times as sweet as sugar.
Aspartame has been heavily scrutinized and studied almost exhaustively. Not surprisingly, of the 90 non-industry-sponsored studies, 83 have identified one or more problems with this sweetener.
The main concern with aspartame is that it is a neurotoxin whose by-products appear to cause slow, silent damage, especially in the brain and nervous system. For many consumers, this damage may take one year, 5 years, 10 years, or even longer to manifest!
It now seems that the real danger with aspartame pertains to pregnant women and the developing fetus. A startling 2007 study in the journal Environmental Health Perspectives showed that rats fed roughly twice the “acceptable daily intake” (ADI) amount of aspartame from the 12th day of fetal life until their natural death had significant increases in malignant lymphomas/leukemias and mammary tumours!
This was the second study in consecutive years to show aspartame’s cancer-causing potential when administered during fetal development.
Upon ingestion, aspartame is broken down into 3 components: methanol, phenylalanine, and aspartic acid.
The most problematic of these is methanol which, once in the body, is converted to formaldehyde, and then to formic acid. These 2 final by-products of methanol metabolism are well-known toxins! Along these lines, the Environmental Protection Agency (EPA) has stated that methanol:
“…is considered a cumulative poison due to the low rate of excretion once it is absorbed. In the body, methanol is oxidized to formaldehyde and formic acid; both of these metabolites are toxic.”
It has been said that roughly 60 days are required for aspartame by-products to be eliminated from the human body! That’s quite the decay time for a harmful chemical that is often consumed on a daily basis by millions of dieting individuals.
Sucralose
Approved in 1998 for use as a sweetener for a wide variety of foods, sucralose has already been added to countless packaged “non-foods” such as diet soft drinks, juices, baked goods, sauces, dairy products, and sweetener packets, and the media hype surrounding it has sent customers flocking to stores looking for it.
Sucralose is an artificial sweetener produced through a patented process that adds chlorine atoms to sucrose (table sugar). The result is a very stable molecule that is reported to be 600 times as sweet as sugar!
A eye-opening study on sucralose published in the September 2008 issue of the Journal of Toxicology and Environmental Health revealed that sucralose reduces the amount of good bacteria in the intestines by 50%, increases the pH level in the intestines, contributes to increases in body weight and affects the P-glycoprotein (P-gp) in the body in such a way that crucial health-related drugs could be rejected!
The researchers pointed out that consuming sucralose is like putting a pesticide in your body and that a person eating just two slices of cake and drinking two cups of coffee containing sucralose would ingest enough sucralose to affect the P-glycoprotein, while consuming just seven little sucralose packages reduces good bacteria.
As with all food chemicals, the effects of consuming sucralose do not result from a one-time use but rather after accumulated use, especially considering that sucralose tends to reside in the body’s fat tissue.
Where Does That Leave You?
It is important to remember that low-calorie nutrient-void foods that are pumped full of artificial sweeteners are not going to help you lose weight. The key to maintaining a healthy weight is eating a wholesome diet full of fresh vegetables and fruit and, in general, consuming smaller portions!
However, if you need an occasional sweet fix then why not try healthier natural sweeteners such as the low-glycemic index agave nectar, or even honey or maple syrup.
References
Price, J. et al. (1970). Bladder tumors in rats fed cyclohexylamine or high doses of mixture of cyclamate and saccharin. Science, 167(3921) 1131-1132.
Food Chemical News, June 12, 1995, Page 27.
Soffriti, et al. (2007). Lifespan Exposure to Low Doses of Aspartame Beginning During Prenatal Life Increases Cancer Effects in Rats Environment Health Perspectives 115: 1293-1297.
http://www.epa.gov/
http://www.cspinet.org
Abou-Donia, M. et al. (2008). Splenda alters gut microflora and increases intestinal P-Glycoprotein and Cytochrome P-450 in male rats. Journal of Toxicology and Environmental Health, Part A, 71(21): 1415-1429.
Yuri Elkaim is a registered holistic nutritionist, certified kinesiologist, and former professional soccer player. He is the author of the Eating for Energy – a nutrition program that has helped tens of thousands of people around the world lose weight, have more energy, and enjoy bulletproof health through natural plant-based foods. Visit www.EatingforEnergy.ca today to learn how you can live your healthiest and most energetic life ever!
]]>By Yuri Elkaim, BPHE, CK, RHN
Have you ever wondered why certain people rarely get sick, look younger than they really are, have glowing skin, and seem to have boundless energy?
If you haven’t, then you need to find these people and discover their secrets. But guess what? You’re about to discover some of these long lost secrets right now!
The most important thing for you to understand is that what you eat ultimately determines how you look, feel, and function. You see, most people attribute getting sick or lacking energy to “external” factors such as the latest “bug” or the aging process, respectively, but fail to realize that what’s happening inside their body at a cellular level is much more important.
Your body is constantly working to maintain a state of balance in order to function properly. When it gets out of balance, your energy is depleted, and you experience problems such as fatigue, stress, depression, and various diseases. Perhaps your body’s highest priority is to make sure that the acid-alkaline balance throughout remains at a level that supports cellular life.
Different tissues of the body require different levels of pH to sustain life. For instance, urine, saliva, and the stomach’s gastric juices need to be acidic, while the blood needs to maintain a slightly alkaline level to function optimally.
Unfortunately, the modern Western lifestyle and diet has led most people to live in an overly acidic state. This has led to numerous health problems.
Which Foods are Acid-Forming?
Ideally, we should be following a diet that is 80% alkaline and 20% acidic. Obviously, this is not the cause with the majority of our population. In fact, it’s the complete opposite. Unfortunately, our society enjoys the most acid forming foods such as milk and dairy products, meat and animal products, and refined grains. At the same time, the vast majority of North Americans consume less than the recommended amount of alkalizing fruits and vegetables.
The following are just two of the numerous consequences of eating a nutrient void, acid-forming diet.
Milk, Acidosis and Osteoporosis
The blood, also known as the “river of life”, is the most vital tissue in your body. Thus, the regulation of its pH level is of utmost importance. When your blood becomes too acidic, your body goes to great lengths to neutralize it through the use of buffering compounds such as sodium bicarbonate. However, a chronic state of acidosis depletes these natural alkaline buffers over time, leading to the weakening and breakdown of cells, and most bodily functions.
Once the initial alkaline buffers have been depleted, your body will begin leaching the alkalizing mineral calcium from the bones and teeth to neutralize the acid in the blood. Numerous studies have confirmed that chronic acidosis is highly associated with the development of osteoporosis. In fact, most people believe that milk is the best way to prevent osteoporosis, yet the majority of studies show otherwise.
Did you know that the countries that have the highest consumption of dairy (United States, Finland, Sweden, and the United Kingdom) also have the highest rates of osteoporosis?
So, the next time you reach for that glass of milk (which I hope you never do again!) just remember that osteoporosis is an acidosis problem, caused by eating excessive quantities of acid-forming foods such as milk, dairy, and animal products!
Cancer Cannot Grow in an Alkaline Environment
Alkalinity increases the oxygen in your body. At the same time, bringing more oxygen into your body through activities like deep breathing and light exercise has an alkalizing effect. However, if your body is overly acidic, it will be deprived of oxygen. This is an important relationship to remember. The Nobel Prize winning work (1931) of Dr. Otto Warburg showed that cells weaken, mutate, or die in the absence of oxygen. Several years later, 2-time Nobel Prize winner Dr. Linus Pauling was the first to show that cancer cells are unable grow in an oxygen-rich, alkaline environment.
Since these early discoveries, it has been firmly established that the best means of preventing and combating cancer is by following a diet that is highly alkaline-forming because of its incredible oxygenating effects on the body. When your body is alkaline, you create an environment for it to thrive, to feel energized, and to prevent disease.
How to Alkalize Your Body For the Best Health Ever!
Now that we’ve established that maintaining an alkaline internal environment is essential to your health and vitality, here are some simple guidelines to help you live your healthiest life ever!
Minimize Your Intake of Acid-Forming Foods
As mentioned earlier, foods such as milk and dairy, meat and animal products, and refined grains should be minimized as best as possible. Not only are they highly acid-forming in the body but they also provide minimal nutrition to the “human” body. It’s no surprise that the healthiest people around the world, such as the Hunza or the Tarahumara, have the lowest consumption of animal products.
Eat More Greens
How many times have you heard this one? There’s a good reason. Green vegetables are your greatest source of alkalinity! They are the greatest source of “absorbable” amino acids, essential vitamins and minerals, and disease-fighting phytonutrients.
Challenge yourself to eat one green salad and/or one green juice each day. After just a few days, see how you look and feel! Some ideas include wheat or barley grass shots, and fresh juice made from kale, parsley, celery, cucumber, apple, lemon, and ginger.
Start Your Day with a Glass of Lemon Water
Contrary to what you might think, lemon is actually alkalizing once metabolized. Adding fresh-squeezed lemon to a tall glass of water is one of the easiest ways to immediately add alkalinity to your body, while awakening your digestive system after a good’s night rest.
Practice Deep Abdominal Breathing
Remember, oxygen creates alkalinity. Practice the following breathing pattern just twice a day and you will immediately energize your body by providing oxygen to the deepest cellular level. Inhale deeply into your abdomen so that your stomach balloons out. Hold for 10 seconds, and then take 20 seconds to exhale as you draw your abdominals inwards. Repeat this sequence 10 times upon waking, before going to bed, or even before your next meal to avoid over eating.
Yuri Elkaim is a registered holistic nutritionist, certified kinesiologist, and former professional soccer player. He is the author of the Eating for Energy – a nutrition program that has helped tens of thousands of people around the world lose weight, have more energy, and enjoy bulletproof health through natural plant-based foods. Visit www.EatingforEnergy.ca today to learn how you can live your healthiest and most energetic life ever!
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