The post Recipe Of The Month – Raspberry Muffins appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

In the hot summer, I find it cool and refreshing!
This recipe is vegan, gluten-free, and raw, so the health benefits are numerous. I like this recipe so much, I made a YouTube video for this recipe. Click here to view the video.

This recipe calls for mango, blueberries, pecans, dates, and coconuts. To start off with, let’s look at the ingredients and their health benefits.

The Health Benefits of Blueberries –

The health benefits of the blueberries alone make this a high antioxidant dish to serve. Blueberries have resveratrol, gallic acid, lutein, zeaxanthin, Vitamins K, and C, manganese and fiber. The antioxidants in blueberries help to improve brain function and delaying age-related decline. Anthocyanins in blueberries can also have beneficial effects on insulin sensitivity and glucose metabolism. The gallic acid in blueberries is a powerful antifungal/antiviral agent, and is an extremely effective antioxidant.

Blueberry health benefits have also been shown to lower LDL cholesterol and lower blood pressure naturally. Blueberries are highly related to cranberries, and contain many of the same active substances as cranberry juice. Blueberries can help prevent urinary tract infections.

The Health Benefits of Mangoes –

Mangoes, coconuts and dates are all types of drupes, also known as stone fruit.

Mangoes are high in beta-carotene.

The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.

Texas AgriLife Research food scientists tested the mango and found that the polyphenol extracts were shown to have some impact on all cancers tested. They were most effective with breast and colon cancers.

Consumption of mango can help aid in digestion, prevent cancer and heart disease, and lower the risk of asthma.

The Health Benefits of Pecans –

Pecans have been shown to support brain health, prevent inflammation, prevent bone loss, contribute to a healthy heart, and help support energy and weight loss.

The healthy fats of pecans impact the grehlin hormone, which is a vital part of weight maintenance. The copper in pecans contributes to it’s anti-inflammatory properties, especially for pain and stiffness common in arthritis. Pecans are high in manganese, especially combined with other supportive nutrients, and help reduce the weight in obese or overweight people. Pecan nutrition is a key ingredient in a diet for a healthy heart.

The Health Benefits of Dates –

Dates are rich in vitamins, minerals, and fiber. Dates are rich in calcium, sulfur, iron, potassium, phosphorous, manganese, copper, and magnesium. The benefits of dates include relief from constipation, intestinal disorders, heart problems, anemia, sexual dysfunction, diarrhea, and abdominal cancer.

The Health Benefits of Coconut –

Coconut is rich in a medium-chain fatty acid that can actually help boost metabolism and aid in fat loss. Coconut also helps detoxify your body and balances your digestive tract.

Top Health Benefits of Coconuts

1. Supports immune system health: it is anti-viral, anti-bacterial, anti-fungal, and anti-parasite
2. Provides a natural source of quick energy
3. Improves digestion and absorption of nutrients, vitamins, and minerals
4. Improves insulin secretion and symptoms associated with diabetes
5. Helps protect the body from cancers due to insulin reduction, removal of free radicals that cause premature aging and degenerative disease
6. Reduces risk of heart health and improves good cholesterol (HDL)
7. Restores and supports thyroid function
8. Helps protect against kidney disease and bladder infection
9. Promotes weight loss

Blueberry- Mango Torte Recipe

Ingredients

1 pint fresh blueberries

1 mango, peeled and seeded

Crust Ingredients –

1 ½ cups sprouted pecans

6 pitted dates, chopped

1 T. Ceylon Cinnamon, ground

1 Tsp. nutmeg, ground

1/8 tsp. unrefined sea salt

Cream Ingredients –

½ cup coconut milk

1 T. vanilla extract

6 T. date sugar

½ cup shredded coconut

1 vanilla bean scraped

Directions

1. If you don’t have sprouted pecans, soak them for 8 hours and then dry them by placing in a dehydrater for a couple of hours on 100 degrees or lower. You can also place them on a cookie sheet in an oven on low or simply drying them off with a towel.
2. Put pecans, dates, cinnamon, nutmeg and salt in the food processor and combine until you have a smooth dough consistency.
3. Place the dough in your desired serving dishes and press it into a ¼ inch thick crust. 

   4. Place the coconut milk, vanilla extract, sugar, and shredded coconut in a blender and combine until it is a cream.
   5. Chop mango into small pieces.
   6. Place the chopped mango in the crusts.

   7. Pour cream over the mango.
   8. Generously place the blueberries on the top of the cream.
   9. Serve as a dessert, breakfast or side dish.

Note: The torte can be covered or placed in a sealed container and stored in the refrigerator for up to 3 days.

copyright@nancyaddison2014

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:
 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1
Nancy’s website is: https://www.organichealthylife.com

Support Nancy’s work – Donate on venmo – @Nancy-Addison

Medical Disclaimer:
Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.
Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post Blueberry Mango Torte Recipe – Raw, Gluten-free, Vegan & Health Benefits appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Thoughtful gifts, fragrant flowers, and dinner dates are all great, and they mean a lot… but true LOVE is what really matters.

The best gift we can ever give someone is being truly present for them, which means listening with our hearts as well as our ears.
This means connecting with peaceful, deep, love-filled presence of compassion and understanding. When we are truly present, we are truly able to listen with our hearts.

So today (and every day), give the gift of being truly present for those you love, in addition to whatever else you have planned.

There is so much love to share, experience and celebrate!
In the spirit of Love,
I am sharing one of my favorite recipes with you.

The post Happy Love Day! Raspberry Muffin Recipe – Gluten-free appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

We want to protect our children from harm in all aspects of their lives, and a healthy diet is a crucial way of protecting them. The Journal of the American Dietetic Association, published in 1998, showed that children consumed an average of 29 teaspoons of sugar each day, and it is frightening to think how much sugar they can ingest in a single day around Halloween and the holidays.

Sugar breaks down the immune system and stresses the body severely – contributing to diabetes, obesity, tooth decay and a host of other health problems. Anything high in fructose, like high-fructose corn syrup or agave nectar, disrupts the body’s ability to make insulin, as well as being a hormone disrupter.

Halloween, however, allows a parent the unique opportunity to use the spooky theme to make new dishes seem fun and exciting. Did you ever think that green food is the perfect choice for a spooky green ET smoothie?

This wonderful, raw, nutrient-dense green smoothie drink or food can help counteract all the sugar-dense foods they may be eating elsewhere. Children’s organs are forming into their twenties, and the food they eat goes directly into the formation of these organs. Therefore, it is crucial that the foods they eat have a pure, nutrient-dense nature. This makes choosing organic food much more important for children than adults.

Glyphosate, the leading herbicide used on non-organically grown crops, was originally patented as an antibiotic. This saturates the food and kills all life that it is growing in. Dr. Richard N. Olree Jr DC described this non-organic food as eating an antibiotic with every bite, on an interview on Diverse Health Services. https://www.youtube.com/watch?v=JiWl8rTP2XI

Dr. Olree said that when we eat foods that are grown or killed then it is like taking an antibiotic every time you take a bite of food. Question: Would you want to take an antibiotic with every bite? Well, he said that is what we are doing when we eat non-organically grown food.

The food industry uses this herbicide (glyphosate) now to saturate and kill crops like: sugar cane, soy, corn, grains, lentils, oats, beans, cotton, canola, and more, so they can harvest them quicker.

Antibiotics are non-selective. Antibiotics Kill All Life. Our immune system is made of beneficial bacteria. Antibiotics kill all the bad bacteria, but they are also destroying all the beneficial bacteria as well. Antibiotics destroy the beneficial bacteria that comprise our immune system, which is supposed to keep the bad bacteria in check. Ideally, we want a strong immune system made up of healthy beneficial bacteria. So eating organically grown food is important. Non-GMO is not enough, food should be Organic and Non-GMO.

I highly recommend making a healthy, organic, green smoothie as a special treat during Halloween. It can help adjust the bodies’ PH balance, as well as being packed with nutrition, enzymes, and fiber. Drinking something green may sound spooky to you at first, but give it a try; you may be surprised by the taste.

When we introduce new foods, it may taste unusual at first, mainly because you are not used to eating that food. If you stick with it for about 10 days of 2 weeks, this gives your body a chance to develop new taste buds adjusted for this new food. So, if a healthier change of diet is desired, just stay the course and the foods will start tasting better and better.

When adjusting a child’s diet to include better quality food, a helpful method of encouragement can be rewarding them for trying this new food (a few bites at least 10 times or for two weeks). There is a good chance that when those two weeks are over, they may actually like the new food. Gold stars, a special outing, playing a game with them, or a morning of art can be wonderful rewards for children trying new and interesting dishes.

When your child comes down for breakfast on Halloween week, have this green smoothie ready and know that you’re giving them something nutritious and share the experience with them.

It is best to make this drink in a good blender, because it can turn nuts, seeds, unskinned fruit, and vegetables to a liquid more easily. This drink is rich in phytonutrients and vitamin C, so try to drink it within 20 minutes, because the nutrients begin to dissipate after that time.

Iron is more absorbable into the body when vitamin C is present, so if you use baby spinach, this drink will be rich with vitamin C and Iron. In addition, leafy greens, such as the ones in this recipe, are high in protein without the unhealthy effects of many types of meat. Spinach is actually 45% protein!

Recipe for a Green Smoothie

Ingredients

1 cup Leafy Greens (fresh watercress, romaine, red leaf lettuce, sprouts – in any combination and torn into pieces)

1 tsp. Broccoli Sprout Powder

2 Whole Fruits (pear, apple, mango, papaya, pineapple, or combination) chopped into chucks with seeds and stems removed. (You can also use berries)

3 – 4 Dates (pitted and soaked in water to soften)

2 cups Mineral-rich, Non-chlorinated Water (more water can be added to desired consistency)

1 Tablespoon Flax Seed Oil (cold pressed)

1 tsp. Lime or Lemon Juice (freshly juiced and used immediately)

Directions

Put all ingredients in the blender and blend. Serve immediately.

Note:

I order my raw, organically grown broccoli sprout powder from the Indoor Organic Gardens of Poughkeepsie. I put it in my food throughout the day. You can mix it in mashed potatoes, apple sauce, cool soups, hummus, and more. It doesn’t have much flavor, so it’s easy to add this nutrient-dense food to your meals.(Use the code “Nancy” and they will give you a discount. They grow amazing sprouts and they can overnight them to you.)

Why add broccoli sprout powder to your diet?
One study showed that sulforaphane (Broccoli sprouts have high levels of sulforaphane) reduced the size and number of breast cancer cells by up to 75% (https://pubmed.ncbi.nlm.nih.gov/20388854/ )

Similarly, an animal study found that treating mice with sulforaphane helped kill off prostate cancer cells and reduced tumor volume by more than 50% (https://pubmed.ncbi.nlm.nih.gov/20388854/) Studies also found that a higher intake of cruciferous vegetables (like broccoli) may be linked to a lower risk of colorectal cancer.

One analysis of 35 studies showed that eating more cruciferous vegetables was associated with a lower risk of colorectal and colon cancer (https://pubmed.ncbi.nlm.nih.gov/23211939/

To order click here for the website: https://indoororganicgardensofpoughkeepsie.com/

Use the code “Nancy” and they will give you a discount. They grow amazing sprouts and they can overnight them to you.

Have a safe, healthy, and fun October and Halloween!

You can reach her on her website, Organic Healthy Life .com, or find easy, healthy recipes in Nancy’s books (which are half cookbook).

Nancy’s universal author page link on Amazon. Author.to/nancyaddison

Nancy’s social media links:

Twitter – Nancygaddison https://twitter.com/nancygaddison

Linked In – Nancy Addison https://www.linkedin.com/in/nancyaddison/

Facebook – Nancy – organic healthy life https://www.facebook.com/authornancyaddison/

Instagram – Nancy- organic Healthy Life https://www.instagram.com/nancy.organichealthylife/

I Heart Radio Show Podcasts Organic Healthy Lifestyle https://www.iheart.com/show/209-Organic-Healthy-Lifestyle/

Pinterest: https://www.pinterest.com/nancyaddison/

The information from Nancy Alisa Gibbons Addison, Organic Healthy Lifestyle is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Medical Disclaimer: Information provided in this article, book, podcast, website, email, etc. is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC, AADP. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professionals, or any information contained on or in any product label or packaging.

Limits of Liability and Disclaimer of Warranty

The author and publisher are not liable for the misuse of this material. This article, website, podcasts, and books are strictly for informational and educational purposes. Nancy Alisa Gibbons Addison offers information and opinions, not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your physician, pharmacist, or healthcare provider before taking any home remedies or supplements, or following any treatment suggested by Nancy Addison or by anyone listed in the books, articles, or other information contained here. Only your healthcare provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical history.

Nancy’s website: https://www.organichealthylife.com

For more information about Nancy Addison and her work please visit her website at www.organichealthylifestyle.com

The post Eating Healthier At This Time Of Year (With A Green Smoothie Recipe) appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

I grew up eating cereal and milk for breakfast, so I understand how simple and yummy it can be. I’ve since discovered these aren’t the best choices. Why? Because many cereals on the market today can have high amounts of sugar, which is a main contributor to obesity, diabetes, and heart disease. In particular, I’m addressing added sugars, not those found naturally in fruits or whole unprocessed foods. (When whole dried fruits are added to foods, they do raise the number of sugar grams, so be aware of that.)

Our bodies simply don’t handle sugar well. In fact, sugar affects us like an addictive drug. It can even make us sick!

According to Yale Health Newsletter,[i] a child should be limited to 3 to 4 teaspoons of added sugar a day, and an adult to 5 teaspoons a day.  However, many people are consuming as many as 22 to 34 teaspoons of sugar a day.[ii] (Note: Four grams of sugar equals one teaspoon.)

Here’s a key problem with any amount of added sugar. According to the American Journal of Clinical Nutrition[iii], one teaspoon of added sugar shuts down a person’s immune system for up to five hours. So, if we eat a sugary breakfast and then go off to work or school, what happens? Our immune system can stop functioning shortly after we arrive. Is it any wonder that we or our children come home sick or exhausted?

I suggest purchasing only the highest quality cereal with the fewest number of additives. Sometimes my choice centers on budget or time constraints, but I certainly make the best choice I can in the moment.

Let’s examine the array of breakfast cereals available and determine the healthiest choices based on their ingredients. Although sugar is the main ingredient to be mindful of, watch for other ingredients as well.

When you’re grocery shopping, follow these steps:

1. Before leaving for the grocery store, take your reading or magnifying glasses, and be prepared to read the list of ingredients on the packages.
2. When reading ingredient lists, look at how big a serving the packaging shows related to the amounts being analyzed. For example, some cereals show “½ cup” as the serving amount and others say “1 cup.”  If you are eating 1 cup and the amount measured is only ½ cup, you need to calculate double the amount of sugar stated in the serving. To compare products, you may have to do a little math, but it’s worth the effort.
3. As you read the ingredients, notice if the grains are listed as “whole” grain” or “sprouted whole grain.” Sprouted grains or seeds are easier to digest than whole grains.
4. Also read the front of packages, which can be quite deceiving. The descriptions can say the cereal contains whole grains, but it may hardly contain any “whole” grains at all. If whole grains are in the product, then the manufacturer can legitimately say so in large print on the front of the package. You have to check and make certain the ingredient list reflects what’s being claimed on the packaging.
5. Take notice of the first 4 to 6 ingredients. They are listed by “most to least” of how much the product contains. If sugar is listed among these first ingredients, you know the cereal is high in added sugar. Also notice what type of sugar has been added. Is it a high fructose corn syrup, corn syrup, cane sugar, agave nectar, date sugar, rice syrup, molasses, fruit juice concentrate, xylitol, honey, or stevia? In my opinion the xylitol, stevia and honey are less harmful as a sweetener than the others, so choose those options.
6. Notice if the product has hydrogenated oils. Any fat that’s been hydrogenated or molecularly changed is called a trans-fat, which makes it a “bad” fat in even the smallest amount. Never purchase a cereal with this type of fat listed in its ingredients.
7. Look to see if the list includes any natural flavorings, added food color, or preservatives such as BHT or BHA. (The University of California’s Berkeley’s Wellness Report^[iv] says to avoid these completely.) Preservatives, color additives, monosodium glutamate or MSG (frequently listed as natural flavorings, spices, and hydrolyzed proteins) are also to be avoided.
8. Select the brand that has the least amount of sugar and the most whole grains and/or sprouted grains that are (preferably) non-GMO (GMO means the ingredients have been modified genetically.)

Practice checking the specifics in the ingredients so you can make more educated and healthier choices for your family.

I’ve compiled a short list of cereals, food bars, and non-dairy milks with the grams of sugar listed for each one. This allows you to see how many of the cereals that “look” healthy can have high sugar content. Special note: Don’t assume that because a product is found on the shelf in a “healthy” grocery store that it’s necessarily healthy.

Cereals with Lowest Amounts of Sugar

The following brands of cereal have the least amounts of sugar:

Ezekial 4:9 – Original                                                             ½ cup has 0 gram

Ezekial 4:9 – Almond                                                             1 cup has 2 grams

Post Shredded Wheat – Original                                            1 cup has 0 gram

General Mills Cheerios – Original                                         1 cup has 1 gram

Arrowhead Mills – Sprouted Corn Flakes (gluten free)         1 cup has 1 gram

Arrowhead Mills – Shredded Wheat (bite-size)                     1 cup has 2 grams

General Mills Kix – Original                                                  1¼ cup has 3 grams

Cereals with Most Amounts of Sugar

The following brands of cereal have the most amounts of sugar:

Post Grape Nuts                                                                      1 cup has 10 grams

Kellogg’s Fruit Loops                                                            1 cup has 12 grams

General Mills Cocoa Puffs                                                     1 cup has 12.5 grams

Cascadian Farms Granola                                                       1 cup has 13 grams

General Mills Raisin Nut Bran                                               1 cup has 17.5 grams

Kellogg’s Cracklin’ Bran                                                       1 cup has 17.5 grams

Back to Nature, Sunflower & Pumpkin Seed Granola           1 cup has 22 grams

Back to Nature, Sunflower & Pumpkin Seed Granola           1 cup has 22 grams

Udi’s Gluten Free Granola, Cherry Walnut                           1 cup has 32 grams

Nature’s Path, Fruit and Nut Granola, gluten-free                 1 cup has 32 grams

        So, let’s look at this. If four grams is one teaspoon, then 32 grams of sugar in one cup of cereal is 8 teaspoons of sugar! Can you even imagine putting that much sugar into your bowl of cereal?!

            (For a detailed list of sugar content in 1500 breakfast cereals, go to: http://www.ewg.org/research/childrens-cereals-sugar-pound/executive-summary)

Oatmeal

Plain oatmeal has less sugar than cereals:

Whole Foods, 365, Instant hot oatmeal (multigrain with flax)          1 packet has 0 grams

Bob’s Red Mill, Old Fashion Rolled Oats, whole grain                    ½ cup has 1 gram

Food Bars

Many people think food bars are easy and they grab them for breakfast. Be aware that these food bars (like cereal in a bar form) have the following amounts of sugar:

Cliff Bars                                                                                1 bar has 5 grams

Kind, Maple Pumpkin Seeds                                                  1 bar has 6 grams

Earth’s Best Sunny Days, strawberry                                     1 bar has 6 grams

Glutino, Apple, gluten free                                                     1 bar has 17 grams

Dairy-Free Beverages

Pouring milk on cereal can add an additional amount of sugar to the food, so purchase milk or milk alternatives that have no added sugar and are low in natural sugar. I use unsweetened vanilla alternative milk and add my own stevia or sweetener. By doing this, I control of the type of sweetener in my milk.  These dairy-free milks have the following amounts of sugar:

Pacific Brand, unsweetened, vanilla hemp non-dairy beverage

1 cup has 0 grams of sugar

Whole Foods, 365, unsweetened, rice milk

1 cup has 0 grams of sugar

Dairy-free coconut milk, unsweetened

1 cup has 1 gram of sugar

Buying Bulk

Bulk foods can be a good way to purchase foods less expensively than packaged foods. Still, I was shocked to find high amounts of sugar in products I expected would be sold in raw and natural form. So even when buying bulk foods, read the labels well. Most of the fruits, granolas, crackers, nuts, and more have added sugar.

Cut out as much added sugar from all your meals when you can and your family’s health can really benefit from that choice. I personally love a healthy smoothie for breakfast. I fed my children smoothies every morning when they were growing up. I can all types of healthy foods in it and it tastes great. This type of nutrient-rich meal makes me feel full and satisfied until late in the afternoon. (It is also easy to take with you, in a big cup, if you need to race off to a commute.) I feel that breakfast is our most important meal of the day. Make it count towards better health! Your body will love you for it!

Author – Nancy Addison is a certified health counselor, certified in plant-based nutrition, certified raw food chef, certified in Health-Supportive Cooking, and certified in Mediterranean Cooking. Nancy has written award-winning books on health, nutrition and cooking. You can reach her on her website, Organic Healthy Life, or find more easy, healthy recipes in Nancy’s books, (which are also half recipes), using her universal author link for amazon: Author.to/nancyaddison

Sources:

[i] Yale Health Newsletter. “Be a Sugar Detective.” https://yalehealth.yale.edu/be-sugar-detective

[ii] Ibid.

[iii] Albert Sanchez, J. L. Reeser, H. S. Lau, P. Y. Yahiku, R. E. Willard, P. J. McMillan, S. Y. Cho, A. R. Magie, and

U. D. Register. “Role of sugars in human neutrophilic phagocytosis.” The American Society for Clinical Nutrition, Inc. 1973. http://ajcn.nutrition.org/content/26/11/1180.abstract

[iv] University of California. Berkeley Wellness Report. “Two Preservatives to Avoid.” February 01, 2011. http://www.berkeleywellness.com/healthy-eating/food-safety/article/two-preservatives-avoid

copyright@nancyaddison2014. Excerpt from “Raising Healthy Children” by Nancy Addison. For more information go to: www.organichealthylife.com

The information from Nancy Addison and Organic Healthy Lifestyle LLC is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Breakfast is the most important meal of the day. But how often are we in a hurry or don’t feel like preparing this meal or cleaning up afterward? Instead, many of us reach for cereal, protein or fiber breakfast bars, or other easy-to-prepare, easy-to-eat foods.

I grew up eating cereal and milk for breakfast, so I understand how simple and yummy it can be. I’ve since discovered these aren’t the best choices. Why? Because many cereals on the market today can have high amounts of sugar, which is a main contributor to obesity, diabetes, and heart disease. In particular, I’m addressing added sugars, not those found naturally in fruits or whole unprocessed foods. (When whole dried fruits are added to foods, they do raise the number of sugar grams, so be aware of that.)

Our bodies simply don’t handle sugar well. In fact, sugar affects us like an addictive drug. It can even make us sick!

According to Yale Health Newsletter,a child should be limited to 3 to 4 teaspoons of added sugar a day, and an adult to 5 teaspoons a day.However, many people are consuming as many as 22 to 34 teaspoons of sugar a day.(Note: Four grams of sugar equals one teaspoon.)

Here’s a key problem with any amount of added sugar. According to the American Journal of Clinical Nutrition , one teaspoon of added sugar shuts down a person’s immune system for up to five hours. So, if we eat a sugary breakfast and then go off to work or school, what happens? Our immune system can stop functioning shortly after we arrive. Is it any wonder that we or our children come home sick or exhausted?

I suggest purchasing only the highest quality cereal with the fewest number of additives. Sometimes my choice centers on budget or time constraints, but I certainly make the best choice I can in the moment.

Let’s examine the array of breakfast cereals available and determine the healthiest choices based on their ingredients. Although sugar is the main ingredient to be mindful of, watch for other ingredients as well.

When you’re grocery shopping, follow these steps:

1. Before leaving for the grocery store, take your reading or magnifying glasses, and be prepared to read the list of ingredients on the packages.

2. When reading ingredient lists, look at how big a serving the packaging shows related to the amounts being analyzed. For example, some cereals show “½ cup” as the serving amount and others say “1 cup.”If you are eating 1 cup and the amount measured is only ½ cup, you need to calculate double the amount of sugar stated in the serving. To compare products, you may have to do a little math, but it’s worth the effort.

3. As you read the ingredients, notice if the grains are listed as “whole” grain” or “sprouted whole grain.” Sprouted grains or seeds are easier to digest than whole grains.

4. Also read the front of packages, which can be quite deceiving. The descriptions can say the cereal contains whole grains, but it may hardly contain any “whole” grains at all. If whole grains are in the product, then the manufacturer can legitimately say so in large print on the front of the package. You have to check and make certain the ingredient list reflects what’s being claimed on the packaging.

5. Take notice of the first 4 to 6 ingredients. They are listed by “most to least” of how much the product contains. If sugar is listed among these first ingredients, you know the cereal is high in added sugar.

Also, notice what type of sugar has been added. Is it a high fructose corn syrup, corn syrup, cane sugar, agave nectar, date sugar, rice syrup, molasses, fruit juice concentrate, xylitol, honey, or stevia? In my opinion the xylitol, stevia and honey are less harmful as a sweetener than the others, so choose those options.

6. Notice if the product has hydrogenated oils. Any fat that’s been hydrogenated or molecularly changed is called a trans-fat, which makes it a “bad” fat in even the smallest amount. Never purchase a cereal with this type of fat listed in its ingredients.

7. Look to see if the list includes any natural flavorings, added food color, or preservatives such as BHT or BHA. (The University of California’s Berkeley’s Wellness Reportsays to avoid these completely.) Preservatives, color additives, monosodium glutamate or MSG (frequently listed as natural flavorings, spices, and hydrolyzed proteins) are also to be avoided.

8. Select the brand that has the least amount of sugar and the most whole grains and/or sprouted grains that are (preferably) non-GMO (GMO means the ingredients have been modified genetically.)

Practice checking the specifics in the ingredients so you can make more educated and healthier choices for your family.

I’ve compiled a short list of cereals, food bars, and non-dairy milks with the grams of sugar listed for each one. This allows you to see how many of the cereals that “look” healthy can have high sugar content. Special note: Don’t assume that because a product is found on the shelf in a “healthy” grocery store that it’s necessarily healthy.

Cereals with Lowest Amounts of Sugar

The following brands of cereal have the least amounts of sugar:

Ezekial 4:9 – Original ½ cup has 0 gram
Ezekial 4:9 – Almond 1 cup has 2 grams
Post Shredded Wheat – Original1 cup has 0 gram
General Mills Cheerios – Original1 cup has 1 gram
Arrowhead Mills – Sprouted Corn Flakes (gluten free)1 cup has 1 gram
Arrowhead Mills – Shredded Wheat (bite-size) 1 cup has 2 grams
General Mills Kix – Original 1¼ cup has 3 grams

Cereals with Most Amounts of Sugar

The following brands of cereal have the most amounts of sugar:

Post Grape Nuts1 cup has 10 grams
Kellogg’s Fruit Loops 1 cup has 12 grams
General Mills Cocoa Puffs1 cup has 12.5 grams
Cascadian Farms Granola1 cup has 13 grams
General Mills Raisin Nut Bran 1 cup has 17.5 grams
Kellogg’s Cracklin’ Bran1 cup has 17.5 grams
Back to Nature, Sunflower & Pumpkin Seed Granola1 cup has 22 grams
Back to Nature, Sunflower & Pumpkin Seed Granola1 cup has 22 grams
Udi’s Gluten Free Granola, Cherry Walnut1 cup has 32 grams
Nature’s Path, Fruit and Nut Granola, gluten-free1 cup has 32 grams

So, let’s look at this. If four grams is one teaspoon, then 32 grams of sugar in one cup of cereal is 8 teaspoons of sugar! Can you even imagine putting that much sugar into your bowl of cereal?!
(For a detailed list of sugar content in 1500 breakfast cereals, go to: http://www.ewg.org/research/childrens-cereals-sugar-pound/executive-summary)

Oatmeal

Plain oatmeal has less sugar than cereals:

Whole Foods, 365, Instant hot oatmeal (multigrain with flax)1 packet has 0 grams
Bob’s Red Mill, Old Fashion Rolled Oats, whole grain½ cup has 1 gram

Food Bars

Many people think food bars are easy and they grab them for breakfast. Be aware that these food bars (like cereal in a bar form) have the following amounts of sugar:

Cliff Bars 1 bar has 5 grams
Kind, Maple Pumpkin Seeds 1 bar has 6 grams
Earth’s Best Sunny Days, strawberry 1 bar has 6 grams
Glutino, Apple, gluten free 1 bar has 17 grams

Dairy-Free Beverages

Pouring milk on cereal can add an additional amount of sugar to the food, so purchase milk or milk alternatives that have no added sugar and are low in natural sugar. I use unsweetened vanilla alternative milk and add my own stevia or sweetener. By doing this, I control of the type of sweetener in my milk.

These dairy-free milks have the following amounts of sugar:

Pacific Brand, unsweetened, vanilla hemp non-dairy beverage
1 cup has 0 grams of sugar
Whole Foods, 365, unsweetened, rice milk
1 cup has 0 grams of sugar
Dairy-free coconut milk, unsweetened
1 cup has 1 gram of sugar

Buying Bulk

Bulk foods can be a good way to purchase foods less expensively than packaged foods. Still, I was shocked to find high amounts of sugar in products I expected would be sold in raw and natural form. So even when buying bulk foods, read the labels well. Most of the fruits, granolas, crackers, nuts, and more have added sugar.

Cut out as much added sugar from all your meals when you can and your family’s health can really benefit from that choice.

Author – Nancy Addison is a certified health counselor, certified in plant-based nutrition, certified raw food chef, certified in Health-Supportive Cooking, and certified in Mediterranean Cooking.

Nancy has written 6 award-winning books/cookbooks on health, nutrition and cooking. You can reach her on her website, Organic Healthy Life, or find more easy, healthy recipes in Nancy’s books, using her universal author link for amazo: Author.to/nancyaddison

Sources:
Yale Health Newsletter. “Be a Sugar Detective.” https://yalehealth.yale.edu/be-sugar-detective
Ibid.
Albert Sanchez, J. L. Reeser, H. S. Lau, P. Y. Yahiku, R. E. Willard, P. J. McMillan, S. Y. Cho, A. R. Magie, and
U. D. Register. “Role of sugars in human neutrophilic phagocytosis.” The American Society for Clinical Nutrition, Inc. 1973. http://ajcn.nutrition.org/content/26/11/1180.abstract
University of California. Berkeley Wellness Report. “Two Preservatives to Avoid.” February 01, 2011. http://www.berkeleywellness.com/healthy-eating/food-safety/article/two-preservatives-avoid

copyright@nancyaddison2014.

Excerpt from “Raising Healthy Children” by Nancy Addison. For more information go to: www.organichealthylife.com

The information from Nancy Addison and Organic Healthy Lifestyle LLC is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

The post Breakfast, Your Most Important Meal Of The Day appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

How often are we in a hurry or don’t feel like preparing this meal or cleaning up afterward? Instead, many of us reach for cereal, protein or fiber breakfast bars, or other easy-to-prepare, easy-to-eat foods.
I grew up eating cereal and milk for breakfast, so I understand how simple and yummy it can be. I’ve since discovered these aren’t the best choices. Why? Because many cereals on the market today can have high amounts of sugar, which is a main contributor to obesity, diabetes, and heart disease. In particular, I’m addressing added sugars, not those found naturally in fruits or whole unprocessed foods. (When whole dried fruits are added to foods, they do raise the number of sugar grams, so be aware of that.)

Our bodies simply don’t handle sugar well. In fact, sugar affects us like an addictive drug. It can even make us sick!

According to Yale Health Newsletter,[i] a child should be limited to 3 to 4 teaspoons of added sugar a day, and an adult to 5 teaspoons a day. However, many people are consuming as many as 22 to 34 teaspoons of sugar a day.[ii] (Note: Four grams of sugar equals one teaspoon.)

Here’s a key problem with any amount of added sugar. According to the American Journal of Clinical Nutrition[iii], one teaspoon of added sugar shuts down a person’s immune system for up to five hours. So, if we eat a sugary breakfast and then go off to work or school, what happens? Our immune system can stop functioning shortly after we arrive. Is it any wonder that we or our children come home sick or exhausted?

I suggest purchasing only the highest quality cereal with the fewest number of additives. Sometimes my choice centers on budget or time constraints, but I certainly make the best choice I can in the moment.
Let’s examine the array of breakfast cereals available and determine the healthiest choices based on their ingredients. Although sugar is the main ingredient to be mindful of, watch for other ingredients as well.

When you’re grocery shopping, follow these steps:

1. Before leaving for the grocery store, take your reading or magnifying glasses, and be prepared to read the list of ingredients on the packages.

2. When reading ingredient lists, look at how big a serving the packaging shows, related to the amounts being analyzed. For example, some cereals show “½ cup” as the serving amount and others say “1 cup.” If you are eating 1 cup and the amount measured is only ½ cup, you need to calculate double the amount of sugar stated in the serving. To compare products, you may have to do a little math, but it’s worth the effort.

3. As you read the ingredients, notice if the grains are listed as “whole” grain” or “sprouted whole grain.” Sprouted grains or seeds are easier to digest than whole grains.

4. Also read the front of packages, which can be quite deceiving. The descriptions can say the cereal contains whole grains, but it may hardly contain any “whole” grains at all. If whole grains are in the product, then the manufacturer can legitimately say so in large print on the front of the package. You have to check and make certain the ingredient list reflects what’s being claimed on the packaging.

5. Take notice of the first 4 to 6 ingredients. They are listed by “most to least” of how much the product contains. If sugar is listed among these first ingredients, you know the cereal is high in added sugar. Also notice what type of sugar has been added. Is it a high fructose corn syrup, corn syrup, cane sugar, agave nectar, date sugar, rice syrup, molasses, fruit juice concentrate, xylitol, honey, or stevia? In my opinion the xylitol, stevia and honey are less harmful as a sweetener than the others, so choose those options.

6. Notice if the product has hydrogenated oils. Any fat that’s been hydrogenated or molecularly changed is called a trans-fat, which makes it a “bad” fat in even the smallest amount. Never purchase a cereal with this type of fat listed in its ingredients.

7. Look to see if the list includes any natural flavorings, added food color, or preservatives such as BHT or BHA. (The University of California Berkeley’s Wellness Report[iv] says to avoid these completely.) Preservatives, color additives, monosodium glutamate or MSG (frequently listed as natural flavorings, spices, and hydrolyzed proteins) are also to be avoided.

8. Select the brand that has the least amount of sugar and the most whole grains and/or sprouted grains that are (preferably) non-GMO (GMO means the ingredients have been modified genetically.)
Practice checking the specifics in the ingredients so that you can make more educated and healthier choices for your family.

I’ve compiled a short list of cereals, food bars, and non-dairy milks with the grams of sugar listed for each one. This allows you to see how many of the cereals that “look” healthy can have high sugar content. Special note: Don’t assume that because a product is found on the shelf in a “healthy” grocery store that it’s necessarily healthy.

Cereals with Lowest Amounts of Sugar

The following brands of cereal have the least amounts of sugar:
Ezekial 4:9 – Original ½ cup has 0 gram
Ezekial 4:9 – Almond 1 cup has 2 grams
Post Shredded Wheat – Original 1 cup has 0 gram
General Mills Cheerios – Original 1 cup has 1 gram
Arrowhead Mills – Sprouted Corn Flakes (gluten free) 1 cup has 1 gram
Arrowhead Mills – Shredded Wheat (bite-size) 1 cup has 2 grams
General Mills Kix – Original 1¼ cup has 3 grams
Cereals with Most Amounts of Sugar

The following brands of cereal have the most amounts of sugar:
Post Grape Nuts 1 cup has 10 grams
Kellogg’s Fruit Loops 1 cup has 12 grams
General Mills Cocoa Puffs 1 cup has 12.5 grams
Cascadian Farms Granola 1 cup has 13 grams
General Mills Raisin Nut Bran 1 cup has 17.5 grams
Kellogg’s Cracklin’ Bran 1 cup has 17.5 grams
Back to Nature, Sunflower & Pumpkin Seed Granola 1 cup has 22 grams
Back to Nature, Sunflower & Pumpkin Seed Granola 1 cup has 22 grams
Udi’s Gluten Free Granola, Cherry Walnut 1 cup has 32 grams
Nature’s Path, Fruit and Nut Granola, gluten-free 1 cup has 32 grams

So, let’s look at this. If four grams is one teaspoon, then 32 grams of sugar in one cup of cereal is 8 teaspoons of sugar! Can you even imagine putting that much sugar into your bowl of cereal?!

Oatmeal

Plain oatmeal has less sugar than cereals:
Whole Foods, 365, Instant hot oatmeal (multigrain with flax) 1 packet has 0 grams
Bob’s Red Mill, Old Fashion Rolled Oats, whole grain ½ cup has 1 gram

Food Bars

Many people think food bars are easy and they grab them for breakfast. Be aware that these food bars (like cereal in a bar form) have the following amounts of sugar:
Cliff Bars 1 bar has 5 grams
Kind, Maple Pumpkin Seeds 1 bar has 6 grams
Earth’s Best Sunny Days, strawberry 1 bar has 6 grams
Glutino, Apple, gluten free 1 bar has 17 grams

Dairy-Free Beverages

Pouring milk on cereal can add an additional amount of sugar to the food, so purchase milk or milk alternatives that have no added sugar and are low in natural sugar. I use unsweetened vanilla alternative milk and add my own stevia or sweetener. By doing this, I take control of the type of sweetener in my milk. These dairy-free milks have the following amounts of sugar:

Pacific Brand, unsweetened, vanilla hemp non-dairy beverage
1 cup has 0 grams of sugar

Whole Foods, 365, unsweetened, rice milk
1 cup has 0 grams of sugar

Dairy-free coconut milk, unsweetened
1 cup has 1 gram of sugar

Buying Bulk

Bulk foods can be a good way to purchase foods less expensively than packaged foods. Still, I was shocked to find high amounts of sugar in products I expected would be sold in raw and natural form. So even when buying bulk foods, read the labels well. Most of the fruits, granolas, crackers, nuts, and more have added sugar.

Cut out as much added sugar from all of your meals when you can, and your family’s health can really benefit from that choice.

copyright@nancyaddison2014. Excerpt from the triple award-winning, best-selling book, “Raising Healthy Children” by Nancy Addison.

For more information go to: www.organichealthylifestyle.com

[i] Yale Health Newsletter. “Be a Sugar Detective.” http://yalehealth.yale.edu/sugardetective
[ii] Ibid.
[iii] Albert Sanchez, J. L. Reeser, H. S. Lau, P. Y. Yahiku, R. E. Willard, P. J. McMillan, S. Y. Cho, A. R. Magie, and
U. D. Register. “Role of sugars in human neutrophilic phagocytosis.” The American Society for Clinical Nutrition, Inc. 1973. http://ajcn.nutrition.org/content/26/11/1180.abstract
[iv] University of California. Berkeley Wellness Report. “Two Preservatives to Avoid.” February 01, 2011. http://www.berkeleywellness.com/healthy-eating/food-safety/article/two-preservatives-avoid

The post Healthy Breakfasts appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

In honor of mother’s day, there may be someone making brunch for their mother today.

This is a recipe my daughter and I made together. Whole Grain Quinoa Waffles I grew up eating waffles; so I always made them for my children. Quinoa is a seed, not a grain. It is gluten-free and a complete protein. Amanda also wanted to add some dried cranberries to the batter. They were delicious in our waffles. The cranberries are optional. We just added about a ¼ cup of them to our batter. I am going to share this delicious recipe with you.

Ingredients for about 3 (9-inch) waffles

2 cups whole grain quinoa flour (sifted)

2 T. Xylitol (a natural sugar I like to use when the recipe calls for granulated sugar)

3 tsp. Baking Powder (with no aluminum)

¾ tsp. Sea Salt

1 ½ cups Coconut Milk

3 Eggs (separated)

¼ cup Coconut Oil (melted)

¼ cup Dried Cranberries (optional)

Dash Cinnamon (optional)

Drizzle Honey or maple syrup (optional)

A few tablespoons of melted butter (optional)

Directions:

1. Heat up the waffle iron

2. Sift the flour, sugar, baking powder and salt into a bowl.

3. Combine milk and egg yolks and beat in the coconut oil.

4. Add the liquid ingredients to the dry ingredients and stir lightly.

5. Beat the egg whites until they will form soft peaks.

6. Fold the egg whites into the batter.

7. Bake the waffles for about 5 minutes. ( time may vary with various waffle irons)

8. Serve with melted butter (optional), honey or maple syrup with a dash of cinnamon (optional) sprinkled on top.

Variations:

1.Add about ¼ cup of blueberries or banana pieces instead of the cranberries, to the batter for a fruitier version.

copyright@nancyaddison2014

The post Quinoa Waffles by Nancy Addison appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

I just had my morning super smoothie with quinoa milk, banana, blueberries, chia seeds and my protein powder! It was really delicious!  i am going to put this recipe in my new book I am working on. I make my own quinoa milk! It is my new milk! Any one else make their own alternative milk?

The post Morning Smoothie With Alternative Milk Make from Quinoa appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Would you like a super power starter for your day that will give you more energy than coffee and without the down side?

Learn how to make 3 fabulous healthy organic smoothies.  Nancy has amazing recipes that will feed your body on a deep cellular level and give you more energy than coffee.  Get your day and your body started in just the right way for a power packed healthy day!

These are easy to learn and even easier to make!

This video includes a bonus at the beginning of her video that can help you with all your fresh fruit and vegetables!

The post Let’s Get Healthy with Nancy Addison Smoothies appeared first on Organic Healthy Life - Nancy Addison - Nutrition.