The Greatist Health and Fitness Manifesto

 

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The Greatest Health and Fitness Manifesto by Greatist

DAILY AFFIRMATION – Just Eat More Plants!

 

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It’s simple! Just eat more plants! – michael kenneth

8 Healthy Sugar Alternatives > Going Back to Nature’s Best Alternative Sweeteners

 

Sugar is probably one of the hardest things to remove from our diets.  Refined sugars are in everything and causes numerous health problems that range from tooth decay to obesity to diabetes and to stress.  Some health professionals are calling on the government to add a ‘sugar tax’, much like alcohol and tobacco to curb the consumption of refined sugars.

 

Most refined sugars come from the sugar cane plant, which is a highly water intensive crop grown mainly under monoculture conditions across the tropics, most notably in India and Brazil.  These 2 countries alone account for over 55 per cent of global refined sugar production every year.  In the United States, the average American consumes 22 teaspoons of sugar per day. This is DOUBLE the recommend amount.  The average Brit is no better, consuming a shocking 1.25 pounds of sugar per week.  This is slightly lower than Americans, but not much better.

 

As consumers look for healthy sugar alternatives, they tend to seek out synthetic sugars like aspartame (which is now in just as many processed foods as refined sugars).  Other synthetic sugars such as acesulfame-K are also prevalent in today’s food supply chain.  However, what many consumers don’t realize is that both aspartame and acesulfame-K also come with their own problems and both of them have been linked to cancer.

 

So what are natural and healthy sugar alternatives?  What are the best alternative sweeteners that are not refined nor are synthetically produced? We only need to look at nature to find the best and most healthy sugar alternatives that also have great nutritional value.  Here are the top 8 healthy alternative sweeteners that you can try:

 

 

Best Alternative Sweetener #1 > Raw Honey

 

In addition to having a natural and organic flavour that best resembles refined cane sugar, raw honey is also used as a remedy for many ailments.  From digestion to allergies, raw honey has been proven to be antimicrobial, antibacterial and antibiotic, which makes it very popular in non-conventional medicines.  As well, raw unprocessed organic honey is also high in antioxidants, phytonutrients, carbohydrates, enzymes, amino acids, vitamins and minerals which make it the ultimate alternative sweetener to refined sugars.

 

 

Healthy Sugar Alternative #2 > Stevia

 

Many people have never heard of stevia even though it is was one of the most natural sweeteners in the world.  Stevia comes from a herb that is native to South America and is usually 300x sweetener than traditional refined sugar.  Having been used as a sweetener for centuries in Japan and South America, stevia is now the second most popular healthy sugar alternative in the world.  At one point, even Coca-Cola in Japan was ‘sweetened’ using stevia before they changed it to refined sugar or aspartame.  Stevia itself has absolutely no glycemic impact and no calories and is therefore suitable and safe for diabetics.  You can purchase both organic liquid and powder stevia from most stores now.

 

 

Best Alternative Sweetener #3 > Molasses

 

Although a by-product of the refined tabletop sugar production process, molasses makes it’s way as a healthy alternative sweetener because it is less refined and doesn’t have a negative environmental impact.  In addition, this heavy sweetener, also known as blackstrap molasses provides high levels of iron and calcium, which is very nutritional.  Molasses is sweeter than traditional tabletop refined sugar and is best used in baking.

 

 

Healthy Sugar Alternative #4 > Coconut Palm Sugar

 

Another great and healthy sugar alternative is coconut palm sugar which is produced from the sap of the coconut palm.  The palm is heated to evaporate the water content and then reduced to usable granules which is what you find in stores.  Having a low glycemic index, coconut palm sugar is also very low in calories.  The taste of this healthy sugar alternative is similar to brown sugar and can be used as a traditional sugar substitute for drinks, baking and much more.  The production of coconut palm sugar also has less environmental impact than sugar cane production too.

 

 

Best Alternative Sweetener #5 > Agave Syrup

 

There’s much controversy surrounding agave syrup and it’s weight in the alternative sweetener space.  However, pure and raw agave syrup from the agave plant (native of Mexico) can have many health benefits and serve as a great alternative sweetener to refined sugars.  Finding the organic dark colored agave syrup will serve you best and is great for adding to baking.  The same issues facing agave syrup also plague maple syrup, which are both plant based sweeteners. Stay tuned for more information as we dig a bit deeper into some health precautions and warnings in using these syrups on a daily basis.

 

 

Healthy Sugar Alternative #6 > Artichoke Syrup

 

Not readily found in stores yet, artichoke syrup is a great healthy sugar alternative.  Having a low glycemic index and exceptionally sweet yet natural taste, artichoke syrup is great for diabetics and people with candida-conscious diets. The active inulin in artichoke syrup has been found to aid in calcium absorption in the body in addition to improving digestion.  As well, the syrup is very rich in fiber which makes it a healthy sugar alternative.

 

 

Best Alternative Sweetener #7 > Lucuma Powder

 

One of the superfoods that is coming onto the market right now is lucuma powder which also doubles as a great alternative sweetener to traditional refined sugar.  Lucuma powder is sweet, fragrant and has a maple-nutty taste to it, so it definitely doesn’t taste like refined sugar (word of warning).  However, lucuma powder contains numerous nutrients that help our body function properly.  These include Vitamins B2, B1, minerals like iron, beta carotene, carbs, fibers and phytonutrients.  In addition, lucuma has lower sugar content which makes it great for breastfeeding women as well as diabetics.  Lucuma powder is a great alternative sweetener for baking as well.

 

 

Healthy Sugar Alternative #8 > Dates

 

Mostly recommended as a cooking or baking alternative to refined sugar, dates also pack a lot of nutrients, vitamins and minerals into your diet.  From fiber, oil, calcium, sulphur, iron, potassium, phosphorous, copper, manganese and magnesium (all essential for a healthy life), dates also aid in many health disorders such as constipation, intestinal diseases, heart problems, sex drive, bloating, abdominal cancer and weight gain.  In cooking and baking, dates also act as a binding agent for desserts, cookies, breads and other yummy treats.

 

As with anything in our diet, consuming moderate amounts of natural and healthy sweeteners is the key to a happy life.

QUICK REMINDER: LATER MEANS NEVER!

 

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LATER MEANS NEVER { especially when it comes to taking care of your health and staying active! }

The TOP 10 SUPERFOODS for Exceptional Health Infographic

 

Superfoods is a catchword that has taken the world by storm.  Essentially, a superfood is one that packs a high level of nutrients that are ideal for a healthy diet.  Best of all is that superfoods will help prevent disease, help you lose weight and improve your energy and mood.  Here’s a great superfood infographic by NutriLiving via HealthPost.  Thank you!

 

The TOP 10 SUPERFOODS Infographic

 
We’ve all heart of ‘superfoods’ – those foods packed with so many nutrients that eating them regularly might actually change your life.  Of course, everyone’s favorite superfoods are different – and there are plenty that didn’t make this list of the Top 10 Superfoods for Exceptional Health.  But one thing is certain – adding any of these foods to your diet can improve your health. So here’s the NutriLiving Top 10 Superfoods list in alphabetical order.  We hope it helps you decide which superfoods might suit you best.  What do you think of these top 10 superfoods?
 

 

Just Add Acai Superfood!

 

Source: South American palm tree

Rich Ingredients: antioxidants, healthy fats, dietary fiber

Potential Benefits: battles free radicals, cardiovascular health, digestive health

Super Tip: Consider beauty products that contain acai oil for antioxidant benefits

 

Just Add Bee Pollen Superfood!

 

Source: Collects on the bodies of bees

Rich Ingredients: vitamins, carbohydrates, lipids

Potential Benefits: digestive health, combat fatigue, helps asthma and allergies, increases energy

Super Tip: Don’t heat bee pollen – heating will destroy precious nutrients

 

Just Add Cacao Superfood!

 

Source: Bean from South and Mesoamerica

Rich Ingredients: antioxidants, magnesium, lipids

Potential Benefits: battles free radicals, aids depression, cardiovascular health

Super Tip: Choose dark chocolate made from raw cacao for maximum benefits

 

Just Add Chia Seeds Superfood!

 

Source: Central American plant (part of the mint family)

Rich Ingredients: fatty acids, calcium, protein

Potential Benefits: increases energy, digestive health and cholesterol levels

Super Tip: Soak in water to create a gel that can replace eggs in some recipes

 

Just Add Coconut Oil Superfood!

 

Source: dried coconut meat

Rich Ingredients: lactic acid and dietary fiber

Potential Benefits: digestive health, cardiovascular health, weight loss and immune function

Super Tip: coconut oil can be used topically, and may help treat infections

 

Just Add Goji Berries Superfood!

 

Source: Chinese shrub

Rich Ingredients: amino acids, antioxidants and vitamins

Potential Benefits: immune function, cardiovascular health

Super Tip: Skip the orange juice – goji berries have more vitamin C by weight than any other food

 

Just Add Kelp Superfood!

 

Source: shallow saltwater kelp forests

Rich Ingredients: vitamins, calcium and iodine

Potential Benefits: cellular metabolism, cardiovascular health, thyroid function

Super Tip: Adequate iodine intake may help protect against radiation poisoning

 

Just Add Maca Root Superfood!

 

Source: Tuberous Peruvian vegetable

Rich Ingredients: amino acids, vitamins, enzymes

Potential Benefits: hormonal function, boosts libido, mental function, increases energy

Super Tip: Add maca root powder to your morning smoothie or cereal for an energy boost

 

Just Add Manuka Honey Superfood!

 

Source: New Zealand bees that pollinate the manuka bush

Rich Ingredients: enzymes, hydrogen peroxide, proteins

Potential Benefits: wound healing, relieves stomach ulcers and soothes heartburn

Super Tip: A spoonful can help treat a sore throat, and it can be applied to mouth ulcers

 

Just Add Spirulina Superfood!

 

Source: blue green algae

Rich Ingredients: antioxidants and vitamins

Potential Benefits: increases energy, immune function and weight loss

Super Tip: Safe for use during pregnancy and breastfeeding, and may boost fertility

 

Visit www.healthpost.co.nz for all the above superfoods and many more tips for exceptional health.

QUOTE of the day! Any food that requires enhancing…

 

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Any food that requires enhancing by the use of chemical substances should in no way be considered a food – John Tobe

Just Add These NEW SUPERGRAINS (Set 1)

 

Whole grains support a balanced, healthy diet¹. Traditional whole grains that consumers have typically bought include whole wheat bread, brown rice and oatmeal.  However, there are several new whole grains called ‘supergrains’ that are making their way to local grocery stores.  These include amaranth and buckwheat, and the newest stars: freekeh and teff.  This article explores the latter supergrains and explains their nutritional value, health benefits and how to prepare them for you and your family.

 

A ‘grain’ contains 3 parts: germ, bran and endosperm.  Whole grains contain all 3 parts of the grain.  This is in contrast to ‘refined grains’ that only contain the endosperm (only 1 of 3 parts of the whole grain).  Typical refined grains that we find at the grocery store or bakery include white flour and white rice just to name a couple.  The reason why new supergrains and whole grains are better than refined grains is that the bran and germ contain not only a denser food but also a much higher nutrient profile for better nutritional value.  Refined grains have no germ or bran and therefore, the product loses much of the essential vitamins, minerals and fiber which make supergrains and whole grains far superior.

 

Here are the new supergrains that you should check out.  Just Add these new supergrains into your diet to reap the benefits of the incredible nutrients and flavour that they bring to the table.

 

 

Just Add Freekeh Supergrains!

 

What is Freekeh Supergrains?

 

This valuable supergrain is native of the Middle East (think Lebanon, Jordan, Egypt and Syria) and it is the ‘newest-oldest’ superfood in the world as described by some dieticians.  Freekeh is actually the name of the process in which young, soft, under ripe and green wheat is harvested and then roasted and dried before processing into a supergrain.  Because there is high moisture content when the wheat is harvested, the seeds don’t burn through the roasting process. Freekeh is not the name of the grain, as it is derived from wheat itself.  However, by harvesting wheat early through freekeh, the highest nutritional content can be preserved for consumption.

 

Why You Should Add Freekeh Supergrains to your Grocery List

 

There are so many freekeh health benefits that we won’t be able to talk about all of them in this blog article.  However, in general, freekey has a low glycemic index (for slowly releasing sustained energy) as well as high fiber content (up to 4x the amount found in brown rice).  As well, freekeh is known to act as a prebiotic to help maintain a good level of healthy bacteria in your digestive tract (important for both immune function as well as bowel health.

 

In addition, the freekeh supergrain features high levels of calcium, iron and zinc and is very low in fat.  As well, freekeh supergrain is a very good source of plant based protein and is also rich in both lutein and zeaxanthin which are phytonutrient carotenoids that support vision and eye health.

 

When you compare quinoa versus freekeh, the latter supergrain actually yields a slightly higher content of protein and calories per serving.  However, freekeh contains 2x the amount of fiber when compared with quinoa.

 

Freekeh Supergrains Nutrition Info

 

(3/4 cup cooked)

Calories: 120

Carbs: 24g

Fibre: 5.5g

Protein: 4.2g

Fat: 0.9g

 

How To Eat Freekeh Supergrains

 

Just cook the freekeh and add to your pasta or salad dish.  You can easily use freekeh in place of quinoa or rice and you can certainly add it to a soup.  PLEASE NOTE, however, freekeh is NOT gluten-free!

 

 

Just Add Teff Supergrains!

 

What is Teff Supergrains?

 

First of all, the teff supergrain is absolutely GLUTEN-FREE (unlike freekeh)!  Secondly, the teff supergrain comes from Ethopia and Eritrea in Africa.  It’s a lovegrass grain of the genus Eragrostis and is thrives especially on harsh weather conditions regardless of moisture, sunlight and humidity.  Because of its unique ability to survive in various climates, the teff supergrain is now harvested worldwide!  It’s also one of the smallest grains in the world and it’s been consumed for over 4,000 years!

 

Why You Should Add Teff Supergrains to your Grocery List

 

The first thing to note is that Teff is not a refined grain… it’s way too small to be processed in any way, which is great.  Therefore, teff is a whole grain, or what we call a supergrain because of its many health benefits and nutritional profile.  One of the unique properties of the teff supergrain is the resistant starch content which is a type of dietary fiber that maintains blood sugar levels, benefits the colon and supports weight management.  In addition, teff is very high in iron, calcium, protein, fiber and B vitamins.

 

The Teff whole grain can be found in nearly all health food stores and some local grocers.  It can be stored in a cool, dark place like all other grains or even in the fridge or freezer.

 

Teff Supergrains Nutrition Info

 

(100 grams)

Calories: 350

Carbs: 70g

Fibre: 7.5g

Protein: 13g

Fat: 2.5g

 

How To Eat Teff Supergrains

 

If you’ve been to an Ethiopian restaurant, you’ve probably ordered injera, a pancake-like tortilla made primarily from the Teff whole grain.  You can easily use Teff in place of white flour or other grains to make crepes and pancakes yourself too.  You can add it to salads and soups, cookies and soups.

 

Sources:

1 O’Neil C., et al. (2010). Whole-grain consumption is associated with diet quality and nutrient intake in adults: The National Health and Nutrition Examination Survey, 1999-2004. Journal of the American Dietetic Association. 110:1461

What’s your definition of a CALORIE? This is our definition…

 

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calories: tiny creatures that live in your closet and sew your clothes a little bit tighter every night

QUOTE of the day! Spend their wealth to regain their health… PLEASE SHARE!

 

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So many people spend their health gaining wealth, and then have to spend their wealth to regain their health – AJ Reb Mater

Just Add Aronia Berries! Top Health Benefits, Nutritional Info, Recipes and Interesting Facts about the Choke Berry (aka Aronia Berry)

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Aronia Berry Infographic. We LOVE aronia berries! We hope you like it!

 

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Just Add Aronia Berries! Commonly found wild in swamp and woodland areas, the aronia berry or ‘chokeberries’ pack a powerful range of antioxidants, vitamins and nutrients. The aronia berries are gaining ground on the more popular açaí berry from the Amazon and the elderberry from Europe and is poised to hit the world class super berry spotlight soon. Here is the Just Add Good Stuff Aronia Berry Infographic:

 

 

TOP 10 Health Benefits of Aronia Berries as described in the Just Add Good Stuff Aronia Infographic:

1. aronia berry is high in anthocyanins (antimutagenic & anti-cancer agents)
2. rich in antioxidants that protect cells & are anti-inflamatory
3. chokeberries slow the aging process to keep us healthy & young
4. aronia reduces the risk of cardiovascular diseases and stress
5. anti-bacterial, anti-viral and anti-diabetic compounds
6. choke berry fights bladder, breast, colon, lung, ovaries and skin cancers
7. aronia berries help maintain robust intestinal and digestive health
8. chokeberry helps fight Crohn’s disease, PMS, herpes and inhibits HIV
9. contains caffeic acid, delphinidin, epicatechin and malvidin
10. prelim studies show aronia slowing growth of glioblastoma

 

Aronia/Chokeberry Nutrition Facts as described on our Choke Berry Infographic

• Serving Size = 1 cup
• Calories = 83
• Calories from Fat = 4 g
• Total Fat = 0.48 g
• Cholesterol = 0 mg
• Sodium = 1 mg
• Potassium = 112 mg
• Total Carbohydrate = 21.01 g
• Dietary Fiber = 3.5 g
• Sugars = 14.44 g
• Protein = 1.07 g
• Vitamin A = 2% RDI
• Vitamin C = 24% RDI
• Calcium = 1% RDI
• Iron = 2% RDI

 

Healthy Aronia Berry Recipes on our Chokeberries Infographic

1. Aronia Berry/Acai Berry dessert balls
2. Mixed Berry Flax & Hemp bread
3. Aronia Berry Quinoa muffins

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

 

Things You May Not Know About Aronia Berries/Chokeberries as described on our Just Add Good Stuff Infographic

• Naturally PEST-RESISTANT & doesn’t require agricultural toxins!
• Greater ANTIOXIDANT LEVELS than cranberry, goji blueberry, cherry, pomegranate & mangosteen
• Native of eastern North America in swampy woodland areas
• Comes in 3 COLORS: red, purple and black-purple
• It’s now cultivated in North America, Europe and even Russia
• Also used as attractive ORNAMENTAL PLANTS
• Aronia can be used to make wine, jam, syrup, juice, and tea
• Aronia juice is astringent, not sweet
• Initial research has linked aronia to reducing risk of cancers, cardiovascular disease, chronic & eye inflammation, liver failure

 

The Just Add Good Stuff Aronia Berries infographic (we also call it our Chokeberry infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Aronia infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Aronia/Choke Berry which would affect our Top 10 Aronia Berry health benefits. In addition, we constantly experiment with uses of Chokeberries in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about aronia in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Aronia Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.