Food Focus: Natural Sweeteners

Who among us doesn’t love sweets?  The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment.  But when it comes to sweeteners, not all are created equal (pun intended).  There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda.  Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations.  Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things. 

Here are a few natural sweeteners to substitute in drinks, food and baking.  Since they are all approximately 1.5 times sweeter than refined sugar, you can use less.  You can find them in most supermarkets or natural food stores.  When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids. 

Raw Honey

Everyone seems to love honey, one of the oldest natural sweeteners on the market.  Honey will have a different flavor depending on the plant source.  Some are very dark and intensely flavored.  Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.  Life Elemental's choice: www.marshallshoney.com

Agave Nectar

Agave is made through the extraction and purification of the juice of the agave cactus.  It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush."  It has a delightfully light and mild flavor.

Maple Syrup

Maple syrup is the concentrated extract of the sap of maple trees.  It adds a rich, deep flavor to foods and drinks.  Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup.  As with all sweeteners, organic varieties are best.

Deconstructing Cravings

Deconstructing Cravings

Your body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I'd like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave.  Perhaps your diet is too restrictive or devoid of essential nutrients.  Perhaps you are living a lifestyle that is boring or stressful.  Your body tries to correct the imbalance by sending you a message: a craving.  A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life.  The key to stopping the sugar craving is to understand and deliver what your body really needs. 

No book or theory can tell you what to eat.  Only awareness of your body and its needs can tell you.  Of all the relationships in our lives, the one with our body is the most essential.  It takes communication, love and time to cultivate a relationship with your body.  As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance. 

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

• Have a glass of water and wait 10 minutes.
• Eat a healthier version of what you crave.  For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
• What is out of balance in your life?  Is there something you need to express, or is something being repressed?  What happened in your life just before you had this craving?
• When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.  

Craving Sweet? Craving Salt? Craving Both?

Whenever your body is craving something, pause for a moment and think to yourself, "Why am I craving this?"  Do you notice a pattern?  Take a moment to slow down, breathe and truly ask yourself if this is what your body wants or needs.

SWEET
Maybe you are craving something sweet like chocolate, cookies, donuts, fruit or fruit juice.  Try to satisfy your desire with something milder and something that does not contain refined white sugar.

Certain vegetables have a sweet flavor.  Eating a lot of sweet vegetables will satisfy your cravings over time.  This will also help reduce your cravings for sugary, processed foods that contain little to no nutritional value.

You may also try natural sweeteners like green stevia extract or agave nectar.  You may find these items at Whole Foods or a natural health food store.  You can also order online.

Seek out berries - strawberries, blueberries, blackberries and raspberries are some of my favorites.

Quantity vs. Quality?  Go for quality every time.  You may find that you are satisfied with much less.  Enjoy your food with every bite.  Chew your food slowly for better absorption and digestion.

SALTY
Cravings for salty foods often indicate mineral deficiency.  Salt originates in the sea, and natural sea salt contains 60 different trace minerals.  Our bodies require these minerals to form vitamins, enzymes and proteins.  Most Americans eat a processed diet and use white table salt which has been stripped of these valuable minerals.  You can balance your salt cravings by eating a wide variety of vegetables, especially leafy greens.  Cravings for salt is a sure sign that your body desires more nutrients.  You may want to purchase a high quality sea salt as well.

Seek out a new leafy green and a new sea salt and have fun with it.  Try a new recipe using these ingredients.

3 Healthy Tips to Ease You into August

1.  Relaxation Take a nap in a hammock and enjoy the smell of freshly cut grass. Go to the park and meditate or read under a favorite tree. One of the greatest places to rest in the summertime is by the water. There is something magical and restorative in water, and you naturally crave to be near it, by it or in it. Heading to the water, whether it is the beach, a lake or a kiddy pool, can be relaxing and rejuvenating.  2.  Exercise Your body loves to move.  Think for a moment of what type of movement you would consider fun as opposed to torturous.  The summer offers so many choices - it's simply up to you to choose which style of movement excites you. Your heart will thank you, your soul will be gratified, your limbs will be more fluid and you'll sleep better at night. Whether you are relaxing, exercising or both, notice that being outside in nature has a profound way of quieting your mind and reconnecting you. Often this relaxation and peace of mind is what your body craves the most. So while summer is here, strap on your sandals and enjoy the rich elements of sun, wind and water and the nourishment that they bring. 3.  Water I know you are aware of the importance of drinking enough water.  Getting your daily dose of water helps your organs perform their functions, keeps your skin clear and hydrated, and allows physical action in your body to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water your body deserves daily. In the summer, when you play hard, sweat and spend prolonged time in the sun, drinking plenty of water is critical. If you are not drinking enough you may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.   What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up your routine. Also, drinking tea or juice and eating raw fruits and vegetables contribute to the hydration process. So, splash in the waves, swim in the sun, drink plenty of water and enjoy the summer fun! Email: sheila@lifeelemental.com Web: www.lifeelemental.com Follow me on Twitter: @lifeelemental

Deconstructing Cravings - Part 3 Juicing & Weight Loss

The Problem:


In October 2011, I developed a cough that was hanging around for 2 1/2 weeks.  I wasn't too concerned because I was able to keep up my daily routine.  It was more of an annoyance every few minutes than anything.  


The Solution, or so I thought:


A week later, I decided to go to my doctor (call #1).  She thought it was an allergy, prescribed Claritin and Nasonex and let me go.  A week later, I was no better.  In fact, I was worse.  I called my doctor (call #2) and explained that I was wheezing, very short of breath and starting to have panic attacks.  I was eating less, sleeping more, had no energy and a cough that was deeper, more congested and like nothing I had experienced before in my life. I was worried I'd break a rib.  She prescribed a Z-Pack that I should take for 7 days and wanted to see me the next day.  WARNING, BRACE YOURSELF HERE:  On my way to the train, I coughed up things I had never seen before...but it felt good because while the pain of being bent over and holding my ribs in place was debilitating, it left what I felt to be a welcomed millimeter of breathing room.  I arrive at the office and I'm asked to be weighed.  I turned to the assistant and said, "Really?  I've been here 3 times in the last 6 weeks."  She replied, "it is a state policy that we weigh you each time you come in."  I later discovered I had lost 10 pounds.  Let me say that again, I LOST 10 pounds.  My doctor was not thrilled, but I was.  WOW.  I didn't think I needed to lose 10 pounds, but I'll take it, or should I say leave it?  She asked me if I was eating and then schooled me on protein, carbs, fruits and vegetables.  The new diagnosis was that I had pneumonia.


Now to my point.


The REAL Healer: Earth's Healing Cafe  --  Infection Healer Neem, Cat's Claw, Ginger, Lemon & African Cayenne.  I credit Earth's Healing Cafe for the Infection Healer and their delicious green juices for my road to recovery.  I purchased 2 healers and 2 drinks at a time as I didn't live nearby.  I drank an infection healer and a green juice a day.  At this time, my body was craving nutrients.  2 months later, I bought a juicer and having been juicing everyday ever since.


Once again, the benefits of adding in the good will crowd out the bad and you will see dramatic results if you stick with it.  I've been able to maintain my weight loss almost a year later.


Earth's Healing Cafe is located at 1942 W Montrose Ave, Chicago, IL 60613
EarthsHealingCafe.com

Sheila Petersen

Health Coach, CHC, AADP

Email: sheila@lifeelemental.com

Web: www.lifeelemental.com

Follow me on Twitter @lifeelemental 

Deconstructing Cravings - Part 2 Cheese and Chocolate

All I really need is love, but a little chocolate now and then doesn't hurt. -- Lucy Van Pelt from Peanuts Comic by Charles M. Schulz


As I mentioned in my previous post, it really doesn't matter what you crave as long as you understand why you crave it.  After my battle with pneumonia in October last year (I won), I continued to notice a big shift in my palette. 



Like clockwork after lunch and after dinner I craved chocolate!


During this time in my life, I was adding in a lot of fresh berries - blueberries, strawberries, raspberries and blackberries.  I also added in veggies like you would not believe.  I often thought, how can one possibly eat all of the recommended fruits and vegetables in one day?  I now began to realize IT IS possible.  Certain vegetables have a deep, sweet flavor like carrots, sweet potatoes, beets and squash. Eating a lot of sweet fruits and vegetables naturally satisfied my cravings for sweet foods and it reduced my cravings for sugary, processed junk food.


As I said, I was craving chocolate.  Was I eating the best, most healthy chocolate around?  If I was going to consume chocolate twice a day I had to ensure it was the best for me.  I was on a mission.  


I don't believe that all chocolate is bad for you.  In fact, some of the best chocolate in the world is cacao.  I pursued and consumed chocolate with the highest percent of cacao I could get my hands on.


Listen and Read more about the benefits of cacao by David Wolfe: http://www.thebestdayever.com/news/podcast/podcast-74-the-real-deal-on-cacao/


Once I began to understand the ingredients of the food that I was putting into my body, EVERYTHING changed.  


That brings me to my next love, cheese.  I used to indulge on a glass or two of wine accompanied by a delicious piece of cheese.  The thought of a slice of Manchego or Goat Gouda had my mouth watering.  Wine and cheese was my go to snack after a long work day.  It was a treat to myself to unwind and settle into the evening.  Once I learned more about the effects of dairy and harm it can do to our bodies, I knew it was time for another change.  Have you heard of casein?  It's the protein found in milk.  Did you know that casein accounts for 87% of the protein found in milk?  Did you also know that casein CAUSES cancer to grow?


Read more: http://en.wikipedia.org/wiki/Casein


I no longer have chocolate cravings.  My cravings for dairy have also subsided.  Must be all of that healthy goodness I have allowed.


Read my next blog - Deconstructing Cravings - Part 3 Juicing.

Sheila Petersen

Health Coach, CHC, AADP

Email: sheila@lifeelemental.com

Web: www.lifeelemental.com

Follow me on Twitter @lifeelemental 

Deconstructing Cravings - Part 1 Caffeine

It really doesn't matter what you crave as long as you understand why you crave it.  After my battle with pneumonia in October last year (I won), I noticed a big shift in my palette.

Can't live without your morning cup?  That's what I thought.


I begin with coffee.  I've been drinking coffee for most of my adult life.  While I loved the taste of apricot with a dusting of pecan or a chocolate earthiness with undertones of cherry in my cup of joe, I realized I might be drinking my morning cup out of pure habit.  I was a 2-3 cupper per day.  I only drank coffee in the morning.  I dabbled with iced coffee in the afternoon, which did me no favors.  The caffeine kept me up all night.  Thanks, but no thanks.  Not to mention, the calories!

The flavor started to taste like a paper bag.  It was no longer enjoyable.  And, since I was cutting out unnatural sugar and dairy which I typically added to my coffee, I decided to seek out a different kind of morning beverage.  I started to see if I could drop the caffeine crutch too.  You know, wake up naturally?

I liked tea, but only drank it when sick or during the winter months when I was cold.  I started experimenting with my favorite brand of tea - Yogi tea.  I looked forward to each cup with it's inspirational quote at the end of every bag.  Some of my favorites are Muscle Recovery Green Tea, Green Tea Kombucha and Chamomile.  Next, I started experimenting with honey.  A friend recommended Marshall's Farm Honey.  Some of my favorites are Star Thistle, Sage and Lavender.  Finally, I tried chai.  I was never one to add milk to my tea.  Wow, was I missing out.  This hit the spot on a cold winter morning.  The taste of almond milk, added to water and chai with a dollop of honey was just what I was looking for.  Masala Chai spices in an herbal rooibos vanilla base.  Beautiful clear and bright cup, and crisp, tangy-sweet flavor.  Ingredients: rooibos vanilla tea, cinnamon bark, ginger root, orange peels, cloves and cardamom pods, what's not to love?

Where am I today?  I survived 7 months with no coffee.  I can't say that I went that long without caffeine, because, well, I didn't.  However, this gave me great insight into other areas of morning beverages like water, green juices and kombucha.

Read my next blog - Deconstructing Cravings - Part 2 Cheese and Chocolate.

Sheila Petersen

Health Coach, CHC, AADP

Email: sheila@lifeelemental.com

Web: www.lifeelemental.com

Follow me on Twitter @lifeelemental