Crazy over Sugar

This is what makes my blood boil. Everyone thinks they are nutrition experts The woman at the gym with no college education, the guy in yoga class, the model who wrote a book. Everyone. Then when I try to explain why what they are saying is not quite right, I get the look like I am crazy. Last week in my yoga class I noticed a book in the room. It was "Skinny Bitch" I have read this book, it is quite entertaining, some helpful ideas, but the science is as fuzzy as a grape that has been in the back of the refrigerator for a while. The owner of the studio was reading pieces of it to her classes. I tried to explain that they were not really qualified to write a nutrition/diet book as one woman is a model and the other one is her agent. The answer that I got was this, "They are right on about the Agave nectar, It has a really low glycemic index". True it does, but do you actually know what glycemic index is and how it works. That was a no. My blood was boiling by this time and I was suffering from after yoga head fuzz, so my answer was not as precise as it would be the total explaination being a rather compicated one.
American Heart Association recently put out new reccomendations about sugar. Heart, sugar really. Seems that high amounts of sugar can increase blood pressure, increase blood triglycerides (we knew that), increases viseral fat (the fat around your organs) and lead to weight gain. The aim is for no more than 25 grams of sugar per day for women and 38 grams of sugar per day for men. That's 6 1/2 teaspoons for women or 100 calories and 9 1/2 teaspoons for men or 150 calories. That average American consumes 350-475 calories from sugar. A 12 once coke contains 10 teaspoons of sugar.
So back to the agave nectar. This is the new sugar crazy. A natural sugar, a healthy sugar, low glycemic index.
Back to sugars. GI for agave nectar is 10-19. GI for table sugar is 60-65. GI for honey is 37-65.
GIs for sugars are lower depending on the amount of fructose. Agave nectar is 84% fructose, Table sugar is 50% fructose, honey is 50% fructose. By the way High fructose corn sugar is about 55% fructose. The reason the GIs are lower is that fructose goes right to the liver and enters the blood stream as triglycerides (fat). Glucose enters the blood stream and is used by cells for energy, any excess is converted to fat.
(the following paragraph should be before the previous one - not figuring out how to cut and paste.)
Glycemic index is a range of how quickly a food raises blood glucose levels. It is based on 100grams of a food. It it also based on eating that food alone, not as part of a meal with other foods, which is the setting that most of us eat in. GI (glycemic index) can vary depending on a number of factors. *how a food is cooked *where the food is grown and at what time of year *varies between people *varies by time of day. It can be an extra tool to help people with diabetes. Not all foods have been measured for GI. Foods that are high in fiber generally have a lower GI. A low GI, however, does not mean a food is healthy. Compare these GIs- *chocolate bar- 49 *kidney beans- 52 *Pear-58, *Icecream-60. The chocolate bar has the lowest GI of the group, it is the least healthy of the bunch. The fat content of the chocolate reduces the GI.

Bottom line, aim for the reccomendations for sugar, read lables for amounts of sugar, eat more real unprocessed foods, without added sugar. Because a sugar is natural, does not mean it is good for you. Choose the sugar that does the job you want it to do and because you like the flavor. Agave nectar is great for mixing into cold drinks, as it incorperated well and is less gritty that granulated sugar. Confectionary sugar is good for decorating desserts. If I am sweetening tea, I prefer honey. Put sugar in my coffee and I will spit it out. Try to decrease the amount of sugar used and enjoy the flavor of the food itself.
Moderation, moderation.... So back to the Skinny Bitches - the idea that agave nectar is the best sugar and the only one you should use is not logical. Maybe they have stock in the agave industry. This product is pricey. If you ferment it, it becomes tequilla.


Ranch Dressing (no added sugars- low in salt too and gluten free)

1 cup mayo
1/2 cup lite sour cream
1/2 tsp fresh chives (these are easy to grow)
1/2 tsp dill
1/2 tsp parsley
1/4 tsp garlic powder
1/2 tsp onion powder
1/8 tsp salt
1/8 or more fresh ground pepper.

Mix well in a bowl.
Tastes nice and fresh.

Vegetable and Chickpea Curry

Last night was vegetarian night. The girls were happy. Lots of veggies in a spicy curry. Easy cooking for me. The man, of course, remarked about the lack of meat. My answer is that he will thank me when he does not have the heart attack. His grandpa diet of a massive one at a young age and his dad has had a quadruple (or was it a quint) bypass. Right now our friend Dan is in the hospital with chest pain - he has survived one heart attack. Dan has nothing to do with my dinner last night, but I've been thinking about him on and off all day.

A vegetarian meal once or twice a week is a good plan. As long as the cheese and eggs are kept to a minimum. This is also an inexpensive meal that is easy to make in the crock pot.

Vegetable and Chickpea Curry

1 tbsp olive oil

1 1/2 cups chopped onion

1 cup sliced carrots (can use whole baby carrots - a actual small ones)

1 tsp grated fresh ginger (the jarred ginger works well)

2 cloves minced garlic (again you can use the jarred)

1 tbsp curry powder

1/4 tsp red pepper flakes (or chopped serano chile- I don't like to mess with hot peppers when I am wearing contact lens) can add more for extra spice

2 14 ounce canned garbanzo beans (chick peas) rinse well under cold water

1 cup diced red peppers

1 1/2 cups cubed potato

1 cup fresh green beans in 2-3 inch pieces

1/4 tsp black pepper

1 14 ounce can diced tomatoes, undrained

14 ounces vegetable broth

1 cup light coconut milk

Heat oil in a non-stick skillet over medium heat. Add onion and carrot and saute for about 5 minutes. Add curry powder, ginger, garlic and chile pepper and cook for 1 minute.

Place onion mixture into crock pot. Add remaining ingredients. Cover crock pot and cook on high for 6 hours.

Serve over bastmati or brown rice.

Go to chicken #3 and mushroom risotto

This Sunday, in keeping with my habit of making a decent meal to sit down and eat together, I made Chicken Piccatta, Mushroom Risotto and a vegetable mix of baby carrots, green beans and yellow beans (these were found conveniently in the freezer section) The two recipes are gluten free an d made with ingredients that I usually keep stocked. The chicken is a piece of cake to make, the risotto takes time and attention. It is not a good thing to make on a distracted day or if multiple interruptions are expected. Other wise it is pretty simple.

Every time I make risotto my hubby freaks out, because he thinks it is made of orzo (rice shaped pasta) and not rice. Every time, I explain to him that risotto is made from short grained aboritto rice, not pasta. It is gluten free. I think we have had this conversation 3 or 4 times, twice in restaurants. I first made risotto myself a few years ago, out of curiosity. I have also had it in restaurants and loved it. The curiosity part was about how difficult it was to make. If you ever watched "Hell's Kitchen" (Chef Gordon Ramsey screaming and swearing at aspiring chefs) they are always messing up the risotto - they burn it, make it too mushy, season it wrong ect... The basic trick is to be attentive to it or it will burn or turn mushy. As far a seasoning - let your imagination go. This recipe is adapted from Cooling Light magazine, I use it as a general guide when I am making risoto. The seasoning can be changed, other veggies can be added. I never make it the same twice.

Mushroom Risotto

2 cups hot water

1 ounce dried porcini mushrooms (any dried mushroom is good)

4 1/2 cups low sodium chicken or vegetable broth

2 tbsp transfat free margarine

1/2 v up finely chopped yellow onion (can use shallots or leeks)

2 cups chopped mushrooms (mixture of cremini, shittake, baby bella)

1 3/4 cups Arborio rice

3/4 tsp chopped fresh sage (1/2 tsp dried is ok)

1/4 tsp freshly ground black pepper

1/2 cup freshly grated Parmesan cheese. (try romano or Gruyere)

1.Combine 2 cups hot water and dried mushrooms in a bowl. cover and let stand for 15 minutes. Drain mushrooms and reserve liquid. Coarsely chop other mushrooms.

2.Bring soaking liquid and broth to a simmer in a medium sauce pan, keep warm over low heat.

3. Melt 2 tbsp margarine in a large saucepan over medium-high heat. Add onions and saute 5 minutes. Add mushrooms and cook for 8 minutes, until tender. Add rice, saute 1 minute. Stir in sage and pepper. Stir in 1 cup of broth, cook 5 minutes or until liquid is nearly absorbed, stirring constantly.

Add remaining broth 1/2 cup at a time, stirring constantly until each portion is absorbed before adding the next - takes about 25 minutes total. Near the end start checking the texture of the rice - if the texture feels right you are done.

4. Remove from the heat and add cheese, correct seasoning. Yum!! I could eat just this.

Asparagus is nice added to this or as a side.

Chicken Picata

This recipe is so simple that it has been minimally altered from the original. If making it with the risotto, get everything ready ahead of time and cooking the chicken when the risotto is done. It only takes 10-15 minutes to cook -- this is real fast food.

1 pound chicken tenders (if using chicken breast - pound them to 1/4 inches)

1/4 cup rice flour

1 tbsp tranfat free margarine

1 tbsp olive oil

1/2 cup white wine

1/4 cup fresh lemon juice

2 tbsp capers (rinse well under cold water- removes 1/3 of the salt)

2 tsp minced garlic

1/4 tsp freshly ground black pepper

1. Place chicken is plastic bag with rice flour- shake to coat evenly.

2. Heat butter and oil in large skillet over medium-high heat. Add chicken and cook for 3 minutes on each side or until browned. Chicken should be cooked through completely. Remove chicken from pan and keep warm.

3. Add white wine, 1/4 cup lemon juice, capers and garlic to pan, scrape pan to loosen brown bits. Cook for 2 minutes or until slightly thick. Sprinkle with pepper. Serve over chicken.

Can also be served with rice pasta or roasted potatoes.

chocolate cake mix review

Made cup cakes yesterday using "Betty Crocker" Gluten Free Cake Mix. Very good results.
Moist, good chocolate flavor and nice texture - all the elements for a good cake. Added ingredients were 1 stick of butter (use transfat free margarine) 3 eggs and 1 cup of water. With all that moistness would be expected.I am tempted to try it with one less egg yolk and substituting applesauce for 1/2 the margarine.

Kentucy Fried Heart Attack

I am skimming the local paper on line this morning and what catches my eye. An article about the newest offering from Kentucky Fried Chicken. This establishment makes me sick on a good day, but this new chicken concoction is the limit. the KFC double down - I'll call it the Doubled Over and Gagging. 2 chicken fillets sandwiched around monterey jack cheese, pepper jack cheese, bacon and a "zesty" sauce. The chicken fillets replace the bun. 540 calories, 32 grams of fat and 1380 mg of sodium. The only think worse on the menu is a large order of popcorn chicken - 550 caloreis, 35 grams of fat and 1600 mg of sodium. 1/2 of the high end of fat recommendations for the day all at one go. The grilled chicken was the healthiest choice, being 180 calories, 4 grams of fat and 440 mg sodium for 3.6 ounces. This is comparable to making the chicken at home, except at home you can keep the sodium down more.
There are worse fast food choices - Burger King Whopper - 770 calories, 48 grams of fat and 1480 mg sodium. My butt is growing just thinking about it.
Also of note if you need a gluten free diet - there are no gluten free items on the KFC menu, except for lettuce and tomato. This can be a good thing.
If stuck at fast food land, go for a salad, use 1/2 the dressing packet or go with the low cal, and pull out some of the cheese.

Go to Chicken Recipe #2- Greek Chicken

On Sundays, especially if I know the upcoming week in going to be crazy, I like to make a good meal. Tonight it was one of my go to chicken recipes, Greek Chicken. Most of the ingredients I keep stocked on. I usually just need to be sure to put feta cheese on the list. The original recipe used regular flour to dredge the chicken in and was very high in sodium. With a few tricks the sodium was easily lowered.
One of the ingredients is capers. They are put in at the end. What is a caper, no one really knows. Actually "caper" refers to a shrubbery native to the Mediterranean region. It grows in rocky, dry regions and is pictured here. It has really pretty flowers, the green buds of which become the caper used in cooking when brined. Now you know.

This recipe calls for pounding the chicken. This makes the chicken faster to cook as well as tenderizing it. Whenever I grill chicken, I pound it first. Pounding between sheets of plastic wrap can be a messy job. If you save the bag inside of the cereal box, this makes a perfect environment for the pounding. It is sturdier than plastic wrap and less likely to tear. After pounding the chicken, flour and seasoning can be added right into the bag and shaken. Less dishes to wash is always good.

Greek Chicken

4 boneless, skinless chicken breasts
2 tbsp rice flour
1 tsp dried oregano (can also use marjoram)
1 tbsp olive oil
1 large onion sliced thinly
3 cloves garlic, minced (or equivalent of jarred minced garlic)
1 1/2 cups low sodium chicken broth
1/3 cup raisins
2 tbsp lemon juice (had no lemons, added some white wine)
2 tbsp capers (rinsed - reduces sodium by 1/3)
1/4 cup crumbled feta cheese

1. Pound chicken beast to 1/4 inch thickness using meat mallet. Add flour and oregano to bag and shake to coat evenly ( if bag has torn mix flour and oregano in shallow dish and dredge chicken to coat)
2. Heat oil in a large skillet over medium heat. Add chicken, cook 5 minutes on each side. Remove chicken to warm dish. Add onion and garlic to skillet, saute 2 minutes, adding more oil if needed.
Stir in broth, raisins and lemon juice, cook 3 minutes scraping pan to loosen browned bits. Return chicken to pan. cover , reduce hat and simmer 15 minutes or until chicken in done. remove chicken from pan, keep warm. Add capers and cheese, stirring with a whisk. Pour over chicken to serve.
Makes 4 servings. This is good over rice. The rice can start cooking while the chicken is browning. Make sure to have 1 cup of veggies too.

Sunday Morning

Breakfast at our house is usually fend for yourself, but on Sunday's I often (not always) make pancakes. Everyone likes pancakes, so I make them. If I don't make the buckwheat pancakes (see previous post) I will use a mix from "Gluten Free Pantry". I can find this brand at the local Health Food Store as well as at Stop and Shop. The mix is pretty simple containing brown rice flour, white rice flour and corn starch as well as dried buttermilk, granulated honey, baking powder, salt and xantham gum. The additions are one egg, 1 cup of milk and 1 Tbs oil. To increase the fiber I like to add ground flax seed. This morning I was feeling rather energetic, so I also added chopped apple and chopped pecans.
They came out quite yummy and and "normal" tasting. By that I mean that they did not have any weird aftertaste as some gluten free products do.

Granola? Candy?

This morning I did a nutrition class for a group of middle schoolers. Sounds scary, but it was not. During the class we did some label comparisions and discovered that candy could be healthier than a granola bar. Sounds crazy, but may be true. Granola bars and cereals bars are often no more than a glorified candy bar, full of sugar and fat.
Store brand granola bar: this is a yogurt-drizzled raspberry fruit and oat bar. Sounds yummy and nutritious. The name has yogurt, berries and oats all together how could this not be healthy.
1 bar (40 grams) + 160 calories, 4 grams fat, 1 gram fiber, 2 grams protein and 18 grams of sugar.
Total carb is 30 grams or 2 Carbohydrate servings.
Peanut M and M's = 220 calories for 42 grams (1/4 cup) 12 grams of fat, 20 grams of added sugar, 25 total carbohydrate (1 bit less than 2 carb servings), 2 grams of fiber, 4 grams of protein. Hmm, I can get a bit more fiber, about the same amount of sugar and more protein from candy. It does have a few more calories and more fat, but hey it's chocolate.
Another comparison: Thin Mint Cookies:4 cookies (32 grams) 160 calories, 8 grams of fat, 22 total carbohydrates (1 12 carb servings), 10 grams of added sugar, 1 gram protein and 1 gram fiber. The granola bar seems to win in the fat category only.

A friend gave me a recipe that I make often for Crispy Health Bars" a healthier alternative to a cereal bar, granola bar, cookie or rice krispie treat. Another plus is that by making it at home, it can be made gluten free. You can also choose your ingredients and leave out additives and preservatives.

Sarah's Kids - Crispy Health Bars

2 cups crisp rice cereal (gluten free) Regular rice krispies contain malt, which means gluten.
can use rice chex.
2 cups old-fashioned rolled oats (gluten free)
2 cups total, your choice of dried fruits and nuts.
try dried cranberries, raisins, walnuts, unsalted sunflower seeds, soy nuts, chopped almonds.
1/2 cup packed brown sugar
1/2 cup light corn syrup - can use mixture of corn syrup and honey or just honey
1/2 cup peanut butter or any nut butter (increase amount if mixture seems dry)
1 tsp vanilla

1. Spray 13x9 inch pan with non- stick cooking spray. In a large bowl stir together cereal, oats, fruit and nuts.(chocolate chips are good too)
2. In medium saucepan, combine brown sugar, corn syrup and peanut butter. Cook over medium heat 3 to 5 minutes or until bubbly. Remove from heat, stir in vanilla. Pour over cereal mixture, stir to combine. Press into pan and cool completely. (hand covered with plastic bag works well to press into pan without too much sticking)
Makes 24 bars. 155 calories, 6 grams fat, 21 grams total carbohydrate, 2.5 grams fiber.
To increase fiber a bit try adding 1-2 tbsp of ground flax seed.