Corn Sugar

 I think we know that too much sugar is not good for us, but it is interesting to me that corn sugar does not harm the body. It is processed just like other various sugars in our bodies. So in my opinion I wouldn't worry about ingesting corn sugar as much as I would cut down on all types of added sugars to my diet. Again train yourself to read the labels on the packages. A good hint I learned in school is to shop the perimeter of the grocery store, meaning shop fresh foods. We have so many healthy alternatives here in California! Shop the farmers markets! And once in a while treat yourself to good ol mac and cheese in a box.

 (Dr. Weil)
You've likely seen the advertisements promoting the idea that corn syrup is the same as sugar. There is a difference - high fructose corn syrup (HFCS) has a slightly higher quantity of fructose than do traditional cane or beet sugars. But the big downside of HFCS isn't that it is much less healthy than regular refined sugar (sucrose) - the truth is the body processes them in a similar way. The real downside is that since HFCS is so cheap, it is widely used: it's a primary ingredient in soft drinks and often hidden in processed foods including salad dressings and ketchup, jams, jellies, ice cream, bread and crackers. In short, it is one of the biggest sources of calories in the American diet, and serves as a "marker" for identifying cheap, processed, unhealthy foods of all kinds.

Regular consumption of HFCS, in fact the regular consumption of any sugar, may contribute to obesity, which in turn is a risk factor for several types of cancer and diabetes. In my opinion, HCFS is definitely bad for you and should be avoided - read food labels carefully and minimize your consumption of items that list HFCS as an ingredient. Also be aware that the Corn Refiners Association wants to rename HFCS as "corn sugar" - if this is approved, you will need to look out for that term on food labels as well.

Low Fat Poppers

I decided to experiment with trying to make yummy guilt free pepper poppers. I like to use the small colorful peppers you can find in many of the grocery stores, the jalapeno peppers are too hot for me.
Ingredients:
6-8 peppers
1/2 cp fat free cream cheese
2 lite laughing cow queso fresco chipotle wedges
1/4 cp pepper jack cheese
 cilantro finely chopped
additional items to your taste; spicy seasoning like Emerils, love it,  or hot sauce, finely chopped onions, and garlic.
you might want to use a combo of other cheeses such as goat cheese, or parmesan or cheddar.
Stuff peppers and bake in 350 degree oven for 20 minutes.
Enjoy!

Carrot Cake

 This recipe came out delicious!

Ingredients

• 2 cups all-purpose flour
• 2 teaspoons baking soda
• 1/2 teaspoon salt
• 2 teaspoons ground cinnamon
• 3 large eggs
• 2 cups sugar
• 3/4 cup vegetable oil
• 3/4 cup buttermilk
• 2 teaspoons vanilla extract
• 2 cups grated carrot
• 1 (8-ounce) can crushed pineapple, drained
• 1 (3 1/2-ounce) can flaked coconut
• 1 cup chopped pecans or walnuts
• Buttermilk Glaze
• Cream Cheese Frosting

Preparation

Line 3 (9-inch) round cakepans with wax paper; lightly grease and flour wax paper. Set pans aside.
Stir together first 4 ingredients.
Beat eggs and next 4 ingredients at medium speed with an electric mixer until smooth. Add flour mixture, beating at low speed until blended. Fold in carrot and next 3 ingredients. Pour batter into prepared cakepans.
Bake at 350° for 25 to 30 minutes or until a wooden pick inserted in center comes out clean. Drizzle Buttermilk Glaze evenly over layers; cool in pans on wire racks 15 minutes. Remove from pans, and cool completely on wire racks. Spread Cream Cheese Frosting between layers and on top and sides of cake.

 Buttermilk Glaze

Ingredients

• 1 cup sugar
• 1 1/2 teaspoons baking soda
• 1/2 cup buttermilk
• 1/2 cup butter or margarine
• 1 tablespoon light corn syrup
• 1 teaspoon vanilla extract

Preparation

Bring first 5 ingredients to a boil in a large Dutch oven over medium-high heat. Boil, stirring often, 4 minutes. Remove from heat, and stir in vanilla.

 Cream Cheese Frosting

Ingredients

• 3/4 cup butter or margarine, softened
• 1 (8-ounce) package cream cheese, softened
• 1 (3-ounce) package cream cheese, softened
• 3 cups sifted powdered sugar
• 1 1/2 teaspoons vanilla extract

Preparation

Beat butter and cream cheese at medium speed with an electric mixer until creamy. Add powdered sugar and vanilla; beat until smooth. I sprinkled toasted coconut on top of the cake.

Southern Living OCTOBER 1997

Healthy Tidbits

 I thought this was a fun idea!

(Berkeley Wellness) 

Sing to Your Health

Perhaps you sing for pleasure in the shower, improvise duets with your favorite opera or rock star, or sing in a choir. But does singing have any health benefits?
Scientists, and singers, wonder about this, too. Here are a few intriguing findings, some weightier than others:
• Singing and asthma: Studies have found that singing helps people with asthma and bronchitis because of the deep breathing, and because a variety of muscles, such as the diaphragm, get a workout. There’s even some evidence that singing lessons can help suppress snoring.
• Singing and the immune system: Researchers in Germany studied antibodies (part of a healthy immune response) and stress hormones in members of an amateur choir, comparing levels when the singers were singing or just listening. Their stress hormones went up when they listened, and their antibodies went up when they sang, possibly because singing made the singers feel good and they didn’t like just listening. Temporary changes in immunity mean very little, however. Many activities produce ups and downs in antibodies and stress hormones.
• Singing and aging: In a survey called “Creativity and Aging” from researchers at George Washington University, members of senior chorales in the District of Columbia, San Francisco, and Brooklyn reported better health and fewer falls than non-singers.
• Singing and Alzheimer’s: A British branch of the Alzheimer’s Society reports that singing is helpful for patients with dementia. Singing familiar songs and learning new ones can help build self-esteem and alleviate loneliness. Though there is no proof that engaging in such memory-dependent exercises as singing or learning new mental skills can prevent Alzheimer’s, many experts think such activities may at least help delay the onset of memory problems in some people.
• Singing and sociability: Chorus America, an organization of singing groups, conducted a survey a few years ago, and found that more people in the U.S. and Canada take part in choral singing than in any other performing art, and that most singers say that singing in a chorus builds social confidence.
• Singing and human intelligence: Walter Freeman, a famous neurobiologist at University of California, Berkeley, believes that singing and dancing are genetic in origin, and that they helped the brain evolve. They have also served as a means of transmitting knowledge from one generation to another.

Healthy Tidbits for Salad Greens

 I always give the package lettuces a rinse even though I have heard that is not necessary. I stay clear of salad bars in general unless that is my only healthy option. I have seen people take samples with their hands! Another tip is make sure the mixed salads, those with dressings, are fresh and not days old.
(Dr. Weil)
Salads based on greens, particularly dark leafy varieties such as spinach and kale, can be a good way to get your Recommended Daily Allowance (RDA) of vegetables. However, as a recent contamination outbreak in Europe has shown, the contents of salad can sometimes be a source of E. coli and salmonella. Help minimize your risk of exposure to pathogens with these steps:

1. Always rinse packaged greens, even if the package states “prewashed.” Greens that look fresh, especially greens in plastic, can still harbor bacteria. Loose and unpacked greens should be washed three times under cold, running water to remove sand, dirt and any bacteria that may be present.
2. Don't purchase greens that are past their “best-if-used-by” date.
3. All vegetables and fruits should be scrubbed under cold, running water before being used.
4. Do not put raw bean sprouts or alfalfa sprouts in your salad - they aren't really all that healthy and the risk of toxins, E. coli or salmonella from these sources is high.
5. If using tofu in salad, purchase it in packaged form only - avoid buying it in bulk out of open barrels, which may harbor unwanted organisms.
6. At a salad bar, make sure that the vegetables are well chilled (kept over ice) and that the food is properly shielded with a sneeze guard or hood. Avoid any items that look old or dried out.

Healthy Tidbits about Maple Syrup

I love to use maple syrup in a variety of ways other than just for breakfast. It is delicious and adds a wonderful subtle sweetness.

 (HealthCastle.com)
All the maple syrup in the world is produced in North America. The main producer is the Canadian province of Quebec, which produces 85% of the world supply. in the U.S., maple syrup is produced in several New England states and New York. Maple syrup results when sap from maple trees (main species Acer saccharum) is allowed to lose most of its water content through evaporation. Approximately 40 gallons of sap are needed to produce 1 gallon of maple syrup. Sap by volume is 2.5% sugar, while maple syrup is 66% sugar.

Maple Syrup Classification

In both Canada and the U.S., maple syrup has three grades and five color classifications. (Quebec also has its own provincial grading system, but this is not used outside of the province). The following table compares the corresponding U.S. and Canadian maple syrup grades.

U.S. Grade A Light Amber/Fancy	Canada No. 1 Extra Light
U.S. Grade A Medium Amber	Canada No. 1 Light
U.S. Grade A Dark Amber	Canada No. 1 Medium
U.S. Grade B Commercial	Canada No. 2 Amber
U.S. Grade B Commercial	Canada No. 2 Dark

The lightest syrup is produced at the beginning of the season. As the season progresses, the color darkens and the taste gets stronger. The most popular grade of syrup is U.S. Grade A Dark Amber (Canada No. 1 Medium). The Grade B syrups have much stronger flavors and are generally used in cooking or food processing only.

Maple Syrup Nutrition

Interestingly, maple syrup is considered a low-GI food (it has a glycemic index of 54), which means it does not raise blood sugar as quickly as regular table sugar (which has a GI of 95). For comparison, honey has a GI of 77. Maple syrup is an excellent source of the trace mineral manganese; 1 tablespoon contains approximately half of the DRI for this nutrient.
A 2010 University of Quebec study of maple syrup’s antioxidant capacity showed that the ORAC (antioxidant capacity) of pure maple syrup was comparable to that of strawberry juice and orange juice but lower than that of blueberry juice. The same study found that maple syrup showed anti-inflammatory and anti-cancer properties, with the anti-inflammatory effects appearing stronger in the darker syrup.

Maple Syrup Uses in Baking/Cooking

Small changes are needed when you use maple syrup in place of sugar. Chef Daniel Lagarde of Do More with Maple provides the following substitution tips when baking with maple syrup:

• Replace each cup of granulated sugar in the recipe with 1 1/2 cups of maple syrup
• Reduce other liquids in the recipe by about one-half
• Add 1/4 teaspoon baking soda for each cup of maple syrup used
• Decrease oven temperature by 25 degrees to avoid over-browning

Many of us drizzle maple syrup on pancakes, toast, or waffles, but there are other uses for maple syrup in the kitchen. Chef Mark Reinfeld of Vegan Fusion shares the following ideas:

• Make a marinade (2 tbs olive oil, 2 tbs soy sauce, and 1 tbs maple syrup) to baste veggies such as portobello mushrooms, zucchini, onions, bell pepper, or even pineapple slices for grilling or roasting.
• Use along with pecans to make a pecan vinaigrette salad dressing. For even richer flavor, try toasting the pecans. As a sweetener in salad dressings, 1 tablespoon is generally enough to sweeten 1 1/2 cups of dressing.
• Make candied nuts. Mix maple syrup with a little oil and a pinch of salt and possibly cayenne pepper and stir in your favorite nuts (almonds, cashews, pecans, walnuts). Roast at a low temperature (around 250F for about 40 minutes for the richest flavor).  

The Bottom Line
Maple syrup can be a substitute for regular sugar, but its role is certainly that of a sweetener rather than an antioxidant source. While it’s not exciting to repeat, vegetables and fruits continue to be the main source of antioxidants in your diet. Pure maple syrup can be pricey, but if you want to try it, definitely look for the real thing and avoid “maple-flavored” syrups, which contain little or no actual maple syrup.

Healthy Tidbits/Hemp Seeds

Whole Foods carries these and I sprinkle them on our cereal.

(Berkeley Wellness)
Hemp seeds, sold in health-food stores and at many websites, offer troves of healthful nutrients. But don't believe all the claims made for them. 

Sometimes called hemp hearts, these little brown or golden seeds come from the industrial hemp plant—the same plant as marijuana (Cannabis sativa) but with only trace amounts, if any, of the psychoactive compound. Though commercial hemp production is banned by U.S. law, hemp seeds (and foods made from them) can legally be sold in the U.S. and are available from several Canadian companies by mail order and in some health-food stores.

Similar in many ways to flaxseeds, hemp seeds are rich in protein and heart-healthy polyunsaturated fats, including alpha-linolenic acid (ALA), an omega-3 fat. Though ALA is different from the omega-3s in fish oil, it has health benefits, too.

Hemp companies make all kinds of claims—that the seeds aid weight loss, help digestion and diabetes, ease arthritis, reduce inflammation, and lower blood pressure, for example—without human research to back them. One small study found that hemp seeds helped relieve atopic dermatitis; two studies found they had no significant effect on blood cholesterol or other markers of cardiovascular health. Typically, websites cite unspecified studies and/or testimonials.

Hemp seeds, like all seeds, are fairly high in calories—about 80 per tablespoon. If you consume the typical recommended dose—three to five tablespoons a day—that’s 240 to 400 calories.

Bottom line

Eat hemp seeds if you like their nutty taste and don’t mind their somewhat hefty price (more than $10 a pound). You can add them to hot or cold cereals, yogurts, smoothies, soups, stews, and stir-fries. Just don't believe the health claims. Another good reason to eat hemp: It's considered an eco-friendly plant because it needs little water and can be grown without pesticides.