Some interesting info on SUGAR!

In studying about sugar, I've realized that for every 4 grams of sugar we eat, that's like eating one teaspoon full.  The average American eats about 80 grams a day or 20 teaspoons!

At first when I started studying, I thought for sure I'd find that MyFitnesspal.com sugar setting was low.  For the "non-dieter", it may be, but if we want to lose weight, it's right on target.  Here is a table that shows an upper limit of sugar consumption as to how many calories we ingest:

Up to 1600 calories - 24 grams or less of sugar (6 teaspoons)
2000 calories - 40 grams of sugar (10 teaspoons)
2400 calories - 56 grams of sugar (14 teaspoons)
2800 calories - 72 grams of sugar (18 teaspoons)

I had to list the teaspoons next to it because that's the terminology that gives me the shock.  Even at 24 grams - yikes.  I didn't want to think I was eating even 6 teaspoons of sugar a day and I always went over my sugar intake in MyFitnessPal.com

Now, regarding fruit and added sugars.  “Added  sugars” are sugars and syrups that are added to foods during cooking.  They don’t include naturally occurring sugars like the ones found in  milk, vegetables and fruit. Most nutrition experts  recommend limiting added sugars.

A list of added sugars
    * table sugar (refined, processed sugars from cane, beet - sucrose - added to foods by the manufacturer, cook or consumer)
    * corn sugar (glucose)
    * corn syrup
    * high-fructose corn syrup commonly added to fruit juices
    * sugars naturally present in fruit juices
    * honey, and
    * other syrups, like molasses and maple syrup.

The term “added (free) sugars” does NOT include the sugars naturally present in:

    * milk (lactose)
    * fruit (fructose, sucrose), and
    * vegetables.

Important Information
It is very important to get the fiber we need from fruit and vegetables.  I have learned this week, that the fruits lower in sugar are better choices if you are trying to lose weight.  These would include:  tomatoes, avocados, lemons and limes.  That doesn't mean the others are off limits, they are just more limited.  So if you want to lose weight faster, limit your grapes, bananas, oranges, and yes, I hate to say it, even apples.  That doesn't mean avoid them all together.  They are much too good for you!  There is no recommendation as to how much to limit them.  For me, I will try having just 1/2 to one serving of the higher sugar varieties every day and try to really increase my vegetable intake.  I will try to have more of the low sugar varieties of fruits every day.  Remember, vegetables have much less sugar and are a great snack option.

Recently, many health professionals have suggested that the more sugar you consume, the more you will crave, and as far as my body is concerned, I believe that statement to be true.   This week, I have allowed myself more sugar during my "calorie counting" days.  BUT, I haven't stopped at my limit (My score will show it - SORRY TEAM)!  I love the freedom of the calorie count, but I just know my body.  Sugar craves more sugar.  I love when I don't crave it.  I know what I have to do to get to that stage - Stay Away From Added Sugars! 

As we've learned this week, sweeteners are rampant in the American diet.   Lite and sugar free products are used in dry mixes for beverages, instant coffee and tea, gelatin desserts, puddings, non-dairy creamers, chewing gums, breath mints, diet soda, yogurt, even children's medicine and vitamins.  I checked the gummy-type vitamins I'm giving my kids.  Sugar is the 2nd ingredient!

A Word about Fructose
Even though fructose is the kind of sugar found in fruit, it is also the culprit in sugar substitutes and "high fructose corn syrup" additions.  Did you know it can lower metabolic rate?  That is REALLY NOT what we want.  We are trying to speed up our metabolism.  It also causes fatigue.  Do you notice how much more energy you have when you stay away from sugar?  I sure do!

Summary
As we've discovered, cutting back to 6 teaspoons of sugar a day is going to be tough (and maybe impossible) but we can strive to do better.  A typical cup of fruit yogurt provides 70 percent of a day's worth of added sugar.  A commonly viewed "health" snack of a granola bar has two teaspoons of sugar.  When we look at it this way it can get discouraging, but it also has helped me in a couple of ways:

*  When I look at it as eating "teaspoons" of sugar.  It makes it easier to make a different choice.
*  When I eat an apple, orange, banana, I know "this is truly a TREAT and I will enjoy it more.
*  Eating "clean" and "natural"  is the best way to keep our sugars down.

Now that you have a little more knowledge about sugar, the upper limit of what you should consume, and where it is "hidden", I will let you be the judge of how you want to eat it or limit it!  I REALLY, REALLY, REALLY hope you are not afraid of eating fruit though.  Just limit the high sugar ones a little more while losing weight. 

Tips on Cooking with Herbs

  I gathered this info from a website called Cooking with Herbs 1-2-3.  It seems to have some good ideas and lessons so I thought I'd share.

1. Take a clean leaf of the herb and chew but don't swallow.  Experience your herbs like you would a fine wine; check the fragrant bouquet, let the leaf meet the tongue and chew thoughtfully. It is not necessary to swallow. Learning about the flavor of the herb this way will help you to decide if it will make the perfect pot roast or sorbet.

2. Add fresh chopped herbs (one at a time) to something bland yet familiar, like cottage cheese, plain yogurt or potatoes. This allows the intensity of the herb to stand on its own and helps you to know how much of the herb to add.

3. Just start playing; add a little Rosemary or Tarragon to the potatoes or the chicken; sprinkle some Oregano on your pizza or pasta; lay sprigs of Thyme on your roast.  Keep notes, at least at first of what was pleasing, how much was used and what didn’t work. Note whether the herbs were fresh or dried or a combination of both. You will find this invaluable, especially when you start blending herbs together to get more complex flavors

The most flavorful culinary herbs are harvested from well tended plants in their leaf making stage. All herbs have two phases of growth: the leaf stage and the flower (or reproductive stage). When the plant enters its flowering stage, leaf production slows or stops and the leaves on the plant may become bitter, grassy, woody, or yellowed. These leaves are not of optimum quality for cooking. Flowering can be delayed by harvesting kitchen herbs often.  If your herbs grow too fast to use them all fresh, dry or process the extra for later use.

Flowers do make colorful, fragrant garnishes for salads, sautés, and desserts. And, you might want to consider growing two of the same culinary herb, one that can be allowed to flower and one that can be kept pruned for leaf production. Or, just enjoy both phases of growth on a single plant.  After flowering, herbs should be cut back to encourage bushy new growth.

Home grown herbs will delight and surprise you with their clean, sharp flavors. Our Kitchen Herb Garden Six Pack (below) is our choice for the six most essential perennial cooking herbs.

CHIVES:
      
Chives add a dash of flavor and elegance to so many different foods that it is amazing the humble baked potato made them a household word. Chives are best used fresh, but may be frozen. Fresh, they can be chopped fine and sprinkled on corn on the cob, soft cheeses, and salads. Chives are usually added at the end of cooking so that the delicate flavors are not lost.

English Thyme:

Leaves may be small, but they pack a powerful punch. Thyme is one of the savory herbs, which are main course herbs used to flavor hearty meals, bone warming soups, and piquant sauces. They blend their essence with other savory herbs like Tarragon and Winter Savory to create memorable flavors.  Try this one with Salmon: two sprigs each Tarragon, Parsley, and Dill, and one sprig of Thyme. Thyme has a warming flavor that is perfect with winter thyme treats like Baked Butternut Squash.

Spanish Tarragon:

This herb is sumptuous with meats, vegetables and its slight sweetness makes it perfect for rice, pasta and dessert dishes.  It can be used alone or in conjunction with other herbs like Basil to flavor White Wine Vinegar. Chopped Tarragon added during steaming or barbecuing can improve almost any white fish.


GREEK OREGANO:

Dried Greek Oregano is a great way to get through the winter blues. It can be used for herbal marinades or can be added near the end of cooking to any tomato based sauce, sauté, stir fry, or egg dish. Try a sprinkle of dried Greek Oregano on your next grilled cheese sandwich. Fresh or dried Oregano can also be combined with other herbs to make a herb crusting mix for pork chops, tenderloins, or chicken breasts. When substituting dried herbs for fresh herbs, one tablespoon of fresh herbs equals about one teaspoon of dried herbs.

ROSEMARY:

Cooking with Rosemary can be as simple as chopping a few leaves to add to a leftover turkey sandwich or as elegant as mixing a bit of chopped fresh Rosemary with salt, pepper, and flour to rub on Cornish game hens for roasting. Because the leaves are thick, always chop them as finely as possible. Go cautiously at first because a little Rosemary goes a long way. Or, use whole stems by adding them near the end of cooking and then remove as you would a bay leaf.

SAGE:

Besides the traditional use in stuffing, Sage is good with pork, sausage, other meats, and cheese. It is often combined with Thyme and used with beans and in soups. Spice up hamburger night with a blend of freshly chopped or dried Sage, Mint, Rosemary, Oregano and Basil

Lentil Preparation

(Contributed by Julie Challis)

1 cup lentils (or amount needed)
water to rinse
3-4 cups water to soak

1. Rinse lentils under water to remove impurities.
2. Place in a large non-metal bowl of jar and soak 3-5 hours until lentils have doubled in size and small tails are peeking out.
3. Place in twice the volume of water, bring to a full boil, cover tightly
and turn off heat.  Let sit until lentils are tender, smashing easily between finger and thumb, but not mushy, about 20 minutes.
4. Drain water. These my be refrigerated in a tightly sealed container until ready to use, up to 1 week.

Rich Turkey Broth

(Contributed by Gail Kennington)

Place stripped bones, bits of turkey meat and skin into a large 
kettle and barely cover with cold water.  Add 1 stalk sliced celery 
(with leaves,) 1 sliced carrot, 1 sliced medium onion, 3 sprigs 
minced parsley, 1 bay leaf, 2 t salt and pepper to taste.  Cover and 
simmer for 2 or 3 hours or until meat falls from bones.  Strain broth 
and use immediately, or refrigerate for use within a day or two, or 
freeze for later use.

Chocolate "Fudge" Sauce

1/2 cup agave nectar
1/4 cup + 1 tablespoon unsweetened cocoa powder

Add the agave and cocoa powder to a medium resealable plastic container (a round one will be easiest to mix in).  Using a sturdy whisk, mix until well combined and no lumps remain from the cocoa powder.  Allow it to sit a few hours before using (it will taste fine immediately, but it thickens into a more fudge-like sauce over time).

Makes 3/4 cup

45 calories per tablespoon

Vegetable Seasoning Broth Powder

2 c nutritional yeast flakes
1/2 c sea salt
2 T onion powder
1 T turmeric
2 t dried dill weed
2 t marjoram (optional)
2 t dried powdered lemon peel (optional)
1 t celery seed
1 t basil
1 t powdered thyme
1 T dried parsley

Place all ingredients except parsley in blender in listed order and blend until powdered together.  Add parsley and pulse chop.  Store in an airtight container indefinitely.  This powder is used in many of our main dish and side dish recipes.

Flaxseed Egg Mixture

Use this as a replacement for eggs in baking.  (Not to be used as a binder or a filler)

1/4 c flax seed
3/4 c water

1.  Place seeds and water in the blender.
2.  Blend well, until thick and no large pieces remain.
3.  This may be stored for up to 2 weeks in the refrigerator in a tightly sealed container.

Two level Tablespoons of flax egg = one large egg.  Its consistency makes it a little hard to measure.

Almondaise

Soak  almonds overnight in water (about 1/2 cup to 1 cup) I do more than this at a time so I can use it in many recipes. Put 1/2 cup soaked almonds in blender with 1/2 cup water and blend.  Remove the middle portion of your blender lid and slowly drizzle in 1 cup LIGHT olive oil.  Add 3 Tbls real fresh squeezed lemon.  Blend until it's thick.

Sweetened Condensed Milk

Use wherever a 14 oz can of Eagle Brand or sweetened condensed milk is called for!

1/3 c boiling water

1/4 c earth balance butter stick

3/4 c evaporated cane juice crystals (Organic Sugar)

1/2 t pure vanilla extract

1/2 c raw cashews

Combine first 4 ingredients and 1/2 of cashews in the blender and blend until cashews are completely smooth.  Add remaining cashews a little at a time until all are incorporated and smooth.  Mixture should be very thick and syrupy.