Skinny On Sugar Part 2

“Real Sugars”

These are comprised of sugars that have an effect on your glycemic index.  Most of these we are all familar with for the most part.  This is just a look at a few of the "real" sugars.

Sugar from Cane

Sucanat and Rapurda...

Sugar cane juice is mechanically extracted, then heated and cooled until tiny brown crystals form. The brown comes from the 13% molasses content.  It contains less sucrose than table sugar (88 percent and 99 percent, respectively).

Cane Sugar and Evaporated Cane Juice

Is essentially a finer, lighter-colored version of Turbinado sugar. Still less refined than table sugar, it also contains some trace nutrients (that regular sugar does not), including vitamin B2. In Europe, it’s known as “unrefined sugar

Maple Syrup

Maple syrup can be a wonderful addition to your diet and baking.  It has recently been discovered to contain many nutrients that are beneficial to humans.  It contains over 54 antioxidants, anti-inflammatory compounds, and phenolics (which inhibit the enzymes that are involved in conversion of carbs to sugar.)  Maple syrup contains manganese, which helps repair muscle and cell damage.  It also contains calcium, zinc, potassium, and iron.  It may settle digestion issues that arise when consuming baked goods normally made with sugar.   Keep in mind it is still a sugar….

Date Sugar

Date sugar is actually dehydrated dates which are ground into small pieces. Dates are a wonderful whole food.  They have NO cholesterol, are high in fiber (who doesn't need more fiber, right?) and contain nutrients like Manganese, Copper, Iron, Zinc, Phosphorous, Potassium, Magnesium and Calcium (32 mg per serving!!!).  They are great pre and post workout too.  Other important things they contain are vitamins such at A1, B1, B2, B3, B5, and C.  There are also over 20 different amino acids which our bodies need.  Amino acids to things like regulate blood sugar, help with digestion/assimilation of carbs, and regulate fatty acids.  They have a great sugary, brown sugar taste. 

Agave

Agave Syrup is a frequently used sugar substitute that is derived from the Blue Agave plant.  It is often used because it is “low glycemic" and that is true, it has a extremely high concentration of fructose.  It is 90% fructose to 10% glucose.  Compare that to table sugar which is 50%/50% or honey which is 55%/45%.  Why FRUCTOSE is so harmful:

Let’s look at fructose vs. glucose.  Fructose is broken down by the liver ONLY, while glucose can be metabolized by any cell in the human body.  Fructose will raise triglycerides.  Fructose can contribute to type II diabetes because it reduces the sensitivity of insulin receptors.  Uric acid is found in high amounts in Fructose, increasing blood pressure.  Fructose can affect your leptin levels, which basically helps you to recognize when you are full.

Dextrose

A monosaccharide occurring as a white, crystalline powder; colorless and sweet.  Mostly derived from Corn in the United States.  It may be considered safe for people with FODMAP or fructose intolerance/malabsorption.  (GI of 100)

Click to read:
Part 1
Part 3
Part 4
Part 5
Part 6

 ***As a reminder, I am not a doctor, dietitian or nutritionist.  However, I did have a nutritionist look it over for accuracy.  Always consult with a medical professional before changing or modifying your diet

Skinny on Sugar Part I

I recently taught a class on sugar and sugar alternatives.  Thought you all might enjoy what I learned.  This will be a 6 part series.  As a reminder, I am not a doctor, dietitian or nutritionist.  However, I did have a nutritionist look it over for accuracy.  Always consult with a medical professional before changing or modifying your diet.  Let's start out with what sugar is and how it affects us.

Sugar is what we call food substances that sweeten our foods.  Sugar comes in many forms.  Sugars are carbohydrates (carbon, hydrogen, and oxygen).  Simple sugars are monosaccharides with names we recognize such as glucose, fructose, and galacatose.  Sugar also is found as a disaccharide, such as table sugar, sucrose (glucose+fructose), maltose, lactose. 

Effects of sugars on the system

Our body’s cells use glucose as a source of energy.  Carbohydrates are broken down into glucose, however this is done slowly.  Sugar glucose needs insulin to break it down, putting a strain on the pancreas.  More insulin in your system leads to more fat storage.   Sugar break down uses an extreme amount of magnesium as well.  It takes 56 molecules of magnesium to break down 1 molecule of sugar.  There are many side affects of too much sugar. 

Sugar …

• depresses your immune system
• can lead to heart disease,
• affects memory
• leads to weight gain
• disrupt hormones
• lead to food allergies developing
• lead to chronic disease
• paralyze immune system
• increase risk of cancer
• increase obesity

coming up.... real sugar, alternative sugars, how to bake with them and more! 



Click to read:
Part 1, Part 2 , Part 3, Part 4, Part 5, Part 6
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Ranch Fries

Since I found a recipe that worked for ranch dressing, I have used the dry mix in a few oh, so yummy ways!  I used it on a roast in the crock pot (was delicious) and I used it to season potato slices.  I just had to share it with you!

1.) Soak potatoes in water and apple cider vinegar to loosen dirt.  I let them sit for about 30 minutes.  I then rinsed them and lightly scrubbed the outside and rinsed again.

2.) Slice thinly in to circles OR cut into fry shapes.  Either works.

3.) Soak in water with a tablespoon of salt for about 30 minutes.

4.) Rinse and pat dry on a towel

5.) I placed mine on parchment paper, sprayed with olive oil, and salted them.

Optional:

Ranch Fries

After spraying with olive oil,  shake the following dry mixture over potatoes.  Add extra sea salt if needed.

1/2 tsp chives (dried)

1/2 tsp dried parsley
1/2 tsp dried dill
1/2 tsp garlic (I love my garlic!)  Use less if it is too strong
1/4 tsp onion powder
1/4 sea salt
1/8 black pepper freshly ground (optional~ we don't use pepper)

(This is the dry part I add to make homemade Ranch dressing)

Yes, those are chocolate chip cookies in the back ground, this mama has got to multi-task.  :)

I saved a spice jar, mixed my own ranch mix and shook it over the potatoes.

Yes, the boys ate ALL of those potatoes, ALWAYS make more then you think they will eat.  ALWAYS!

Coated with dry ranch seasoning.

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My Nemesis: AKA Lunch

I like to cook.  I like to bake.  I LOVE new recipes.  I hate, ahem, dislike planning lunches.  I have my standard fall backs, ya know... sandwiches, veggies and fruit, a hotdog (healthiest I can find), etc.  We also do a lot of leftovers for lunch (these I like!)  Since I  teach cooking classes, I thought doing a back to school cooking class would help others (and of course me!)  It went well, BUT I guess I didn't learn a thing from myself.  You see, as I was fixing lunch today, it was my standard thrown together lunch with, however, a cool addition, champange grapes.  So that's what you get for pictures.  But I'll throw in some of my notes for you.

Top eight allergen free lunch.  Bread is the 2.0 version of my standard recipe.  Watch for it people, it'll get posted soon.

 

Yup, my non-allergy kid is my pickiest, go figure.  And yes, that is a yucky white hotdog bun.  But I need that kid to eat!

The yummy chocolate thing is a new recipe from Enjoy Life on the back of one of their new cereals.  It is certainly YUMMY!

Lunches

Assembled Lunches

·   Wraps (use brown rice or coconut tortillas)

Fill with:

·         Hummus

·         Left over meats from a previous meal

·         Peanut butter or alternative butter

·         Salad fillings

·          Use as a wrap or cut into pinwheels

·    Stainless Steel Hot containers (note: always heat food on a stove not microwave prior to filling container.  Also, while warming food have container sitting filled with hot water to prewarm, food will stay warmer longer)

·         Mac N’ Cheese

·         Soups

·         Chili

·   Homemade Lunchables (Get creative, but make a list.  Look at what Lunchables contain and make your own, only much healthier.  To save time make a week’s worth at once!)

·   Lunch meat (cut by small cookie cutters), cheese (regular or CF), crackers, juice, fruit/veggie

·   Ian’s breaded chicken with BBQ sauce to dip, pudding, juice box

·   Crackers/mini pizza crust, pizza sauce, shredded cheese, pepperoni, milk, fruit, treat

·   Turkey on Schar “sub” bread, applesauce, So Delicious or almond yogurt, cookie of choice

·   Ian’s breaded chicken, BBQ sauce, applesauce, Envirokids rice crispy bar, Protien2Go, water

·   Misc. Container Ideas

·   Boiled Egg, Qwackers, fruit, cheese and meat Kabobs on toothpicks

·   Egg salad on a lettuce wrap, sliced cucumber, granola, Mary’s Gone Crackers

·   Leftover (or planned) chicken wings with dipping sauce, Beanitos, applesauce, carrots

·   Pasta salad, breadsticks, dipping sauce, fruit

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·   Mason Jar Salads

Use mason jars with lids and rings to bring a salad to school or work

            Ideas for filling  them: Start with your lettuce of choice… romaine, spinach, kale and top with

·   strawberries, feta or goat cheese (or non dairy cheese), pecans with dressing

·   diced green apple, cranberries, walnuts and raspberry vinaigrette

·   Try a Cobb salad– diced egg, cherry tomato, onion, avocado, cheese

·   green peas, corn, black beans, onion, tomato, avocado, cilantro, and fresh lime juice

·   garbanzo beans, cucumber, tomato, feta with mixed greens and a vinaigrette

·   BLT – bacon, lettuce, tomato.

·   Beet(really!), goat cheese or non dairy cheese, pecans with balsamic vinaigrette

Ready to Go Lunches

·   Picnic To Go

·   Mac andCheese Cups (GF and GF/CF)

·   Thai Kitchenbowls

·   Allergaroo Pastas

·   Frozen “burritos”

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Things to “throw” in lunches

·   Beanitos

·   Fruitabu

·   Annie’sOrganic Bunny Fruits

·   Nu NuttinBars

·   TastyOrganic Smoothie Fruits

·   Qwackers

·   StretchIsland Fruit

·   NavitasTrailmix

·   EnviroKids

·   Justin’sAlmond Packets

·   Lara Bars(raw, no added sugar, LOVE these!)

·   Enjoy LifeSeed and Fruit (not Nut)

·   Glutino pretzels

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Miscellaneous Ideas

·   Freeze juice boxes and coconut milk boxes, use as a freezer pack.  They will unthaw by lunch.  Shake well.

·   Use an apple slicer to cut an apple.  Cut most of the way through.  Keep together and put in a baggie.

·   Get Bento boxes, plastic ware boxes and make lunch fun.  Little containers, lots of choices

·   Tell your children to bring home what they don’t eat.  You can then adjust for their tastes and appetites.

·   Keep a box on your shelf stocked with a variety of grab and go things: fruit, bars, chip bags, treats.  Same with the refrigerator, keep baggies of: washed and cut veggies/ fruits, yogurts, dips etc.

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