Thankful Thursday & Lauren Kelly

Moderation is key.  Don’t deprive yourself, that only leads to more temptation.  Portion control is crucial!

Too many highly processed foods!  There is such a wide spectrum of processed foods; yogurts, cheese, whole grain breads are processed but are still healthy.  The only processed foods I eat are those they do have nutritional value (especially whole wheat breads, greek yogurts, low fat cheese).  I am often shocked at how little many Americans know about nutrition.  Knowledge is so important.  Many of us use our busy lifestyle as an excuse to eat fast food or just plain old unhealthy food.

Have some type of protein with every meal and snack.  Protein helps keep you full and helps maintain muscle mass.  When I say protein, most people assume “meat”.  Low fat yogurt, cheese, beans, eggs, and nuts are also great high protein choices.  Also, fiber is such an important part of your diet for overall health.  It can help lower your risk of heart disease and diabetes.  Fiber isn’t digested in the body like other foods, so it passes through your digestive tract and out your colon.  There are two types of fiber, insoluble and soluble.  Soluble fiber (dissolves in water)and can help lower cholesterol and blood sugar levels.  It can be found in oats, apples, psyllium and beans.  Insoluble fibers (do not dissolve in water) increases stool bulk and helps with constipation.  Many vegetables, whole wheat flour and nuts are good sources of insoluble fiber.  And like protein, fiber helps keep you full!

I think most average Americans eat too much sugar.  Moderation is so important.  I avoid high fructose corn syrup as it is very highly processed.  I do bake with honey, molasses, and agave .  If I add a sweetener to a recipe, I would prefer it to be in its natural form.  Agave is derived from the blue agave plant.  Agave has 60 calories per tablespoon and white sugar only has 40 calories, however agave is 1.5 times sweeter than sugar which mean you use less and save calories.  The bottom line is that these sweeteners aren’t much better for you than regular sugar.  They do contain trace amounts of calcium, magnesium and potassium, but not really that much more that would add any nutritional value.  Blackstrap molasses is the only natural sweetener that offers significant nutrients, such as potassium, magnesium, iron, calcium, manganese and selenium.  However, blackstrap molasses does have a very strong and distinct taste.

Artificial sweeteners may have zero calories, but they also have zero nutritional value.   Studies have shown that when you eat (or drink) an artificial sweetener it tricks your body to think it wants more sweets, which can lead you to eat more sweets (and more calories!) When used appropriately, artificial sweeteners can help diabetics control their blood sugar since they do not affect blood sugar levels.

Consumers need to watch their sugar intake and read nutrition labels carefully.   Sugar can often be disguised under many names; fruit juice concentrate, lactose, glucose, barley malt, cane juice crystals and ethyl maltol are just a few of the many other names of sugar.  Educate yourself and read carefully every thing that goes in to your mouth.

I couldn’t possibly agree more.  It’s a shame that it takes a health scare for many of us to start eating healthier.   The old adage is true “You are what you eat”.  If you eat junk, you will feel like junk.  If you nourish your body with whole, natural foods, your body will reap the benefits.

GMOs (Genetically Modified Organisms) are microorganisms, plants and animals that have had their genes changed to produce a desired effect that is meant to benefit people in some way.  The most common foods that contain GMO’s are sugar beets, rice, corn, dairy products and soybeans. Millions of farm animals are fed genetically modified feed.  Manufacturers are not required to label when their product has GMO’s.  GMO’s are relatively new and it frightens me to think of what the long term effects may be.  Products that are labeled ’100% organic” will have no GMO’s at all.    I try to buy as much organic foods as I can.  I think we still have a lot to learn about GMO’s.

This is one of my favorite recipes from the gluten free goddess.  I like to add whatever fresh vegetables I have in the house.  I always keep fresh mint because I love it in water too …. http://glutenfreegoddess.blogspot.com/2008/08/lime-quinoa-salad-with-mint.html