Pain-A-Trate

This pain-relieving cream comforts and soothes with pain numbing camphor, cooling menthol, and T35-C5 Melaleuca Oil. Improving circulation to the muscles.

Works great for achy shoulders, overworked arms, and throbbing knees.

I use it to pre-medicate my tight hamstrings before a workout or race, and as a soothing cream after.

Works much better than Bengay or Icyhot, without the terrible smell and sticky mess

Sugar Substitutes

The "no sugar" label on many packaged foods can be tempting. Sometimes, no sugar means not sweetened, and sometimes it means the food has been sweetened artificially. The question is, are sugar substitutes really a healthy choice?

Not if they are causing you to 1) overeat; 2) consume too many empty calories; or 3) neglect nutrients. And that's not considering that we don't yet know the long-term effects of consuming these artificial sweeteners. It is my opinion that artificial sweeteners complicates the digestion of foods, requiring more time and energy which slows down fat metabolism.

Commercially available sugar substitutes have been clinically tested and deemed safe for consumption for most people. They may even be helpful for people on special diets. However, a federal stamp of safety does not indicate that something is your healthiest option, especially when it comes to nutrition.

It's normal to crave sweets. Humans naturally have an appetite for sugary things. But if the foods you typically reach for are candy and cookies, even if they are sugar-free, you're getting mostly empty calories and few, if any, beneficial nutrients. By filling your menu with sugar-free desserts, you may still be getting too many calories and not enough vital nutrients.

Rather than seeking out sugar-free versions of your favorite indulgences, try replacing a few of them with whole foods that offer much more than a satisfied sweet tooth. Whole grain muffins or cookies and berries are great examples of naturally sweet treats that also provide many of the vitamins and nutrients your body needs. Plus, with these types of sweet treats, you will get a serving of fiber instead of the empty calories that come from many processed, artificially sweetened treats. Fiber-rich snacks can help satiate your hunger and assist with weight loss.

I will work on posting some great tasting treats or desserts that limit saturated fats, and processed sugars while still providing nutrition. You may also want to do your own research on some new and old natural, low or no calorie sweeteners that can be found at health food stores and most groceries. I will briefly comment on two I have used and feel comfortable recommending

Stevia: An Herbal Alternative

Stevia is a popular natural sweetener extracted from the Stevia rebaudiana plant. This herb has been used in South America for centuries, is about 300 times sweeter than sugar, and is calorie-free. Although the Food and Drug Administration (FDA), has not officially approved stevia as a safe food additive, in late 2008 it was classified as Generally Recognized As Safe (GRAS). Stevia can be found in a liquid and also in granules similar to sugar. It can usually be found on the shelf with the cane sugars at any grocery store. I buy the one in a green box, with a strawberry on it labeled "Truvia"

Agave Syrup

Agave Syrup is a natural low calorie sweetener that has been extracted from the Agave plant. There are many different types of Agave plants and processing methods. Organic Blue Agave is processed naturally, with no chemicals involved. I have also heard that the darker the color the less processing the sweetener has undergone. Organic Blue Agave is much sweeter than sugar, but with a glycemic index of only 11. Sugar has a glycemic index of 68-85 (the glycemic index indicates the effect it will have on your blood sugar levels, see post about the glycemic index) You can use Agave in recipes, use 1/2 -3/4 c. in place of 1 c. sugar. You may also have to reduce the amount of liquid. You can use as you would honey in beverages, cereal, and on bread. I have found it at Costco, health food stores, and WinCo

Glycemic Index

What is the Glycemic Index? The glycemic index is a way of measuring the relative impact of foods on blood sugar levels. Foods with a high glycemic index have carbohydrates that the body can quickly convert to sugar, which makes them more likely to cause a quick rise in blood sugar.

How can knowing About the Glycemic Index Help Me? Keeping our blood sugar levels stable throughout the day will result in a constant stream of energy throughout the day, will lesson the serious effects of diabetes and reduce the amount of sugar stored as fat in your body tissues.

What does the number on the Glycemic Index refer to? The glycemic index was developed by feeding a person a portion of a single food and testing their blood sugar level at certain intervals. The resulting response curve is compared to a control substance (either glucose or white bread) and assigned a numerical value. Glucose (or white bread) is given an arbitrary rating of 100, and all other foods are measured relative to that. Foods that rate above 100 are foods whose carbohydrates digest very quickly and are likely to raise the blood sugar immediately, while those with an index lower than 100 have less impact on the blood sugar. The lower the number, the less of an impact that food will have on your blood sugar levels.

What type of foods are low on the Glycemic Index? Foods with few to no carbohydrates, like meats, cheeses and fats, will likely result in a glycemic index close to zero. The more easily-digested sugars and starches a food contains (more processed foods), the more likely it is to create a spike in blood sugar. Dietary fiber, while classified as a carbohydrate, passes through the system undigested, so it has no impact on blood sugar. In fact, fiber works to help slow the absorption of digestible carbohydrates. So whole grain, minimally processed foods are the best choices if controlling your blood sugar levels is important to you.

Where can I view a list of foods and their Glycemic Value? You can view the Index on-line, there is a link on this blog's home page under recommended books and sites

Why eat Oatmeal?

1. Studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. The soluble fiber in oats helps remove LDL or "bad" cholesterol, while maintaining the good cholesterol that your body needs.
   
2. The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you'll feel full longer, oatmeal can help you control your weight.
3. New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels.
4. With the exception of certain flavored varieties, the oats found in your grocery store are 100% natural. If you look at the ingredients on a canister of rolled oats, you will usually see only one ingredient... rolled oats.
5. According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn.
   
6. Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.
7. The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.

Different types of oatmeal:

Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces by steel rather than being rolled. They are golden in color and resemble small rice pieces. This form of oats takes longer to prepare than instant or rolled oats due to its minimal processing, typically 15-30 minutes to simmer (much less if pre-soaked). Due to the minimal processing it has been said that Steel Cut Oats retain more of their nutritional value than do Rolled Oats. The flavor of the cooked product is described as being chewier and nuttier than instant oats. Steel-cut oats may have a lower glycemic index than instant oatmeal causing a lesser spike in insulin levels when consumed. The cause of this is believed to be a higher proportion of complex carbohydrate (more fiber).

Old Fashion Oatmeal is also made from whole grain groats, which are then cut, heated and flattened to create flakes. This minimal processing makes a softer oatmeal that is quicker to cook than the steel cut oats.

Quick Oats made from whole grain groats require more processing still, the groats are cut into smaller pieces and rolled into thinner flakes. This additional processing delivers a softer bowl of oatmeal, in a shorter amount of cooking time. Some say that the nutritional value lost during this process is not worth the added convenience.

Instant Oatmeal usually comes in individual serving packets and in my opinion should be avoided because of the amount of processing required and the addition of sugar, salt, and artifcial flavors.

Oatmeal, rolled or steel cut, feel confident that either one will make a great healthy choice for you family. You should take into account that your family doesn't like will probably not be eaten. My family is not fond of the soft porridge like texture of the rolled oats. When I tried steel cut oats for the first time I was presently surprised that everyone liked it even my pickiest eater.

Cooking Steel Cut Oats: I suggest cooking it at a 1 oats to 3 water ratio. Bring water and oats to a boil, cover and simmer for 20 min. To cut down on preparation time I suggest cooking a large pot and storing it in the fridge for up to a week. Just warm up a bowl of oatmeal with skim milk or vanilla protein drink (I prefer Melaleuca's Proflex protein shake) and frozen blueberries.

Everything I read suggested that steel cut oats is more expensive than rolled oats but I found them at Sunflower Market (health food store) in bulk for the same price (.78 a pound).

Low Fat Fudgy Brownies

I have made these brownies several times. We love them! There is no reason to make the ones with all the fat, even on our day off, they are not as good as these.

3/4 c. unbleached all-purpose flour

1/3 c. Dutch-processed cocoa powder (it costs more, but I splurged because the recipe said it would be better)

1/2 t. baking powder

1/4 t. salt

2 oz. bittersweet choc. chopped ( I used semi sweet choc. chips)

2 T. unsalted butter

1 c. sugar ( I have not tried them with a sugar substitute, but would be interested in trying a low calorie natural sweetner, or even an unprocessed cane sugar)

2 T. low-fat sour cream

1 T. chocolate syrup

1 large whole egg

1 large egg white

2 t. vanilla extract

1. Adjust oven rack to middle of oven, heat oven to 350 degrees. Line an 8-inch square baking pan with foil, allowing foil to hang over the ends of the pan enough to lift brownies out after baked and cooled. Lightly spray foil with oil spray. Sat pan aside.

2. Whisk the flour, cocoa, baking powder, and salt together in a medium bowl. Melt the bittersweet choc. and butter together in a large bowl in the microwave, stirring often, 1-3 mins. Let the mixture cool lightly.

3. Whisk the sugar, sour cream, choc. syrup, egg, egg white and vanilla into the choc. mixture. Fold in the flour with a rubber spatula, just until incorporated.

4. Scrape the batter into the prepared pan and smooth the top. Tap the pan against the counter to settle the batter. Bake until a toothpick inserted into the center comes out with a few crumbs attached, 20 -25 min., rotating the pan halfway through.

5. Let the brownies cool completely, in pan, sat on a wire rack, about 2 hours. Remove the brownies from the pan using the foil, cut into 2-inch squares, and serve.

Makes 16 small 2x2 brownies

per 2x2 brownie: Cal 110; fat 4g (1.5 saturated); Chol 15 mg.; Carb 20g; Protein 2g; Sodium 65mg

Free food classes taught by our head trainer Luanne, this week!

Cindy Land Home; 6531, Bybee Dr. Ogden, Utah 84403

R.S.V.P. 801-721-5013

April 20th/Wed. 6:30 p.m. Delivering Wellness (Dave)

6:30 p.m. Intro to Fitness and Nutrition (Lu)

7:30 p.m. Food class

Palmer Home Gym; 1246 W. 3420 N. Pleasant Grove, Utah

R.S.V.P. 801-885-1111

Rescheduled for April 30th/Sat. 11 a.m. Food Class