Nov 21, 2016

If you're buying sugar, here's a health tip

What's more fitting to follow up the post on nutrient dense breakfast ideas than to give you a tip on sugar? LOL.

It's holiday season and many memories revolve around sugar.  So if you're going to buy sugar here's a tip: look for the words "cane sugar" on the package.

One of my friends who loves baking cakes actually clued me into the fact that not all white sugar is created equal.  If you talk to anyone who is serious about baking, they will probably tell you the same.

What's the difference?
White sugar can be made from sugar cane or sugar beets (not the same as the red beets some people pickle).  Interesting to note, the popularity of sugar beets increased after the civil war because slave labor was used in the production of cane sugar.  Abolitionists helped fund the research to increase the efficiency of sugar beets for white sugar (Wikipedia).

Bakers choose cane sugar because of the chemical properties and its performance.  I choose cane sugar because it is not a genetically modified organism, or GMO.

In 2011, 95% of all beet sugar produced in the US was from GMO sugar beets.  So, if you're buying sugar and you don't see the words cane sugar, you are adding GMOs to your body.

Genetically modified organisms are sprayed with a chemical called glyphosate (or commonly known as Monsanto's Round-up) to control weeds. This glyphosate is toxic and wreaks havoc on the gut and is terrible for your health.

So if you're not in the habit of purchasing organic sugar (which by definition will not be made from GMOs), please look for the words cane sugar.  Your body will thank you.

Cheering you towards baby steps of better health,

If you're wondering what other GMOs you could be consuming, here's a list of the top 10.

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Nov 16, 2016

Nutrient Dense Breakfast Ideas

No doubt, you've heard that "breakfast is the most important meal of the day."  Breaking the fast in the morning helps to jump start our metabolism.  We can agree that we need to eat something.  But what?
Photo take at the recent Wise Traditions conference by the Weston A. Price Foundation.
Eggs are nutrient dense and an inexpensive source of protein and good fat.  We can enjoy them in many forms and usually without much prep time.  How does your family prefer them? Boiled, scrambled, over-easy, fried, in a quiche (or quiche bites).  Eggs alone are not usually a fav in my house so I try to add diversity the plate: bacon or sausage is always a winner and my people love oven fried potatoes.  They don't take much prep time but you do have to allow for time in the oven.

Here are some ideas that have already been posted on the blog:

Breakfast Cookies (Brookies)
Breakfast Cookies (gluten, dairy, & egg free, no added sugar)
(Christmas) Brunch Casserole
Granola Bar Cookies
Oatmeal Bake
Whole Wheat Muffins (soaked)

It seems that we make smoothies more in the summer than winter.  I suppose we want to eat something warm in winter.  People often ask what ingredients I use for smoothies.  It depends on what's in my fridge or pantry.  Usually we start with a base of dairy kefir (or yogurt), add frozen fruit (almost always bananas because they're sweet and cheap).  From here, it just depends on the person: nut butter, raw pastured egg yolk, coconut oil or cream, good quality whey protein or sprouted pea protein.  The most important thing with a smoothie is do not skimp on the fat.  Fat will help stabilize your blood sugar and help you feel full longer.

We eat more cheese grits in winter.  Granted the grits are not traditionally prepared, the corn hasn't been soaked or sprouted.  But man, I'm a southerner and love me some cheese grits.  You can even make a casserole so it includes eggs.

Truthfully, breakfast is not my favorite meal.  I'm not usually hungry until about 10am. My preference is to make something in advance so we can eat something nutritious without much fuss.

New ideas that I've been using lately:

Coconut Flour Blueberry Banana Breakfast Bar (GAPS and Paleo) -  It uses 7 eggs! I'd all but given up on liking coconut flour.  This is the first recipe I have tried and liked.  After making it the first time, I am now using chocolate chips (for the kids).   As with any gluten-free recipe, follow the directions exactly for best results. If your bananas are very ripe you do not need any honey.  This recipe is yummy warm or cold.  **I enjoy this blogger - mom of young children, eats GAPS, has classes/videos.  I used her e-book to help with our intro to the GAPS diet.**

Emily's Warm Chia Pudding (can use alternative milks) - I like this recipe for its convenience and speed; easy to eat in a mason jar during your commute.  If you're used to sweet things for breakfast, you'll want to add some sugar.  Bananas and/or dried fruit is enough for me.  Chia seeds are amazing and nutritious seeds.  Wellness Mama has a blended variation and detailed info on chia.  You can even sneak in a raw pastured egg yolk for more nutrition. Sometimes I send blended chia chocolate pudding in lunches.

Dutch Baby - It's basically a giant magical pancake in a cast iron skillet.  You can google for a recipe.  My people like this one with apples on the bottom.  I love that it calls for so many eggs.

I'm always game for new ideas.  What have you been making lately?  What can you add to this list?  Please share!


PS - Recently I posted a list inside my cabinet door of everything we like to eat:  breakfast, lunch, dinner, snacks, veggies, etc.  This helps immeasurably with menu planning!

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