Sweet'n up Life

Sugar...oh, how I love sugar...but we all know that sugar doesn't truly love us back.  We want it to, we want desperately for it to love us (or maybe that's just me?), but it doesn't.  

What's a girl (or guy) to do when you have a GIGANTIC sweet-tooth (or three or ten) but you know it's not so great for your body?  Well, you begin to learn about sweeteners that will not raise your blood sugar, which is a huge part of Trim Healthy Mama (keeping blood sugars/insulin levels balanced).

There are several options I have used so far (and let me be perfectly clear here...I am NOT a scientist, nor am I am expert by any means...this is bare bones info on a few sugar substitutes taken from the internet and my own thoughts on them as I've used them.):

Xylitol

This is a sugar alcohol, it is found naturally in small amounts in various fruits and vegetables.  Usually around 70% as sweet as white sugar.
It resembles sugar in consistency and taste.  This seems to be the sweetener of choice in most baking recipes.

Erythritol

Also a sugar alcohol, found naturally in small amounts in various fruits like grapes and pears.  It is less likely to cause gastric side effects than other sugar alcohols have been reported to produce.  I have noticed a "cooling" effect when I bake with this or Swerve (below), the food will actually feel a bit cold when you bite into it, not a bad thing just different.

Stevia

Stevia is actually a plant native to South America, of the chrysanthemum family.  Most stevia used is in powdered form, I like this liquid version because it's easy and not as bitter to me as some can be.  Kal brand is a popular powdered brand.  Also NuStevia.  A little goes a LONG way. 

Truvia

 A popular sweetener made with stevia, erythritol and other natural flavors.  I use this in smoothies often and in baking because it's easy to find for me (can get at HEB, WalMart, etc...).  But, too much will give you an aftertaste. 

Swerve

a combination of erythritol and oligosaccharides

A combination of erythritol and oligosaccharides, created to bake more like sugar and I use this occasionally as it doesn't seem to have quite the aftertaste that Truvia can sometimes have in big amounts in my opinion.

  

So that's the skinny on sweeteners...well, the ones I've tried.  Yes, I know in a few years something will probably pop up saying these are all unhealthy to an extent, but what doesn't that happen with?  Even organic foods can have issues.  Remember to also take into account that I occasionally still eat things with sugar.  real sugar.  I'm not a "purist" of THM by any means, as mentioned in my first post "On Plan".  And once in a while, I want a regular piece of cake or candy (or two or three)...the nice thing is, that's ok!  My body can handle it so much better now that I'm treating it with healthier options 80% of the time.  

Here are a few recipes from other bloggers that I use these sweeteners in a lot!

Key Lime Cheesecake 
I am a citrus lover, all things lemon, orange and lime and I crave lime cheesecake sometimes.  This a great one, recipe is for single serving.  This pinner writes all of her recipes under the pictures.

Cheesecake Berry Crunch 
This one is found in the THM book as well, you will want to sweeten to your own taste...I do not use salted almonds, I use raw b/c I love almonds just as they are.  I use a bit of Truvia and sometimes a few drops of liquid vanilla stevia to sweeten.  I also change up my berries...a mix usually of strawberries, blueberries and sometimes cranberries.   This is one of my GO TO breakfasts, easy to eat in the car!

Frozen Eggnog Smoothie (Gwen's Nest)
SOOOO yummy!

a combination of erythritol and oligosaccharides

a combination of erythritol and oligosaccharides

a combination of erythritol and oligosaccharides

 

Good Girl Moonshine...the benefits of Apple Cider Vinegar

Apple Cider Vinegar...all I could think about when I first learned this was a part of Trim Healthy Mama was the fact that my dad always used it on his sunburns. And I remember more than anything the stink that accompanied this treatment! 

 

However...with age and Trim Healthy Mama comes wisdom (and the ability to give new things a try without gagging every time...ok most of the time).  There is a drink called Good Girl Moonshine (GGMS) which has apple cider vinegar in it that is a staple in my day now thanks to THM.  Here are some things I'm learning about ACV...

ACV is a huge promoter of good health...(this is from the Trim Healthy Mama Facebook page and author Serene)

"•It is abundant in potassium which is imperative for growth and building muscles, the transmission of nerve impulses, heart activity and preventing brittle teeth and hair loss.

 •It encourages weight loss by breaking down fats to be used instead of stored in your adipose tissue.

•It is loaded with acetic acid which slows the digestion of starch and lowers the rise in glucose levels that occur post mealtime.

•It is anti-viral, anti-fungal, and anti-bacterial due to its high levels of malic acid.

•It is super alkalinizing though being rich in ash.

•It lowers bad cholesterol and helps to regulate blood pressure.

•It is a powerful detox tool and improves bowel function

•It clarifies the skin

•New research reveals it shows strength in killing cancer cells or slowing their growth."

That last one?  Yea, I like that one.  Now here is the catch...you don't use just any old ACV if you want all the health benefits, which  let's face it, why else would you drink ACV, certainly not for the smell or taste itself!  You need to use a good, RAW apple cider vinegar.  Heinz may work for relieving sunburn pain but for the above benefits you need one such as Braggs.  I have found it at Drug Emporiums, the Granary (natural food store around here), Whole Foods and even our HEB has it.  

It is SO worth buying this one over the grocery store generic or Heinz, it's just a few dollars and will last quite awhile.  One...it doesn't have near the stink as the others and Two...the taste is not near as pungent either.  

If you want to start off Good Girl Moonshine once a day to get this wonderful supplement in your body, I highly suggest you start with just ONE or even 1/2 a Tbs of ACV per 2 cups water because you do need to let your tastebuds adjust, or atleast I did.  I now put 2 Tbs in 2 cups of water for my GGMS, but I started off with just 1/2 Tbs.  You will become addicted, I assure you.  Once you start adding a few strawberries or dark cherries, some lime and/or lemon juice and then sweeten with Stevia or honey...YUM (a few links to my favorite versions are below)!!  Some people even add plain sparkling water along with some berries and/or lemon/lime juice.  You can basically add any fruit flavor you like, just not an entire bag of fruit for just 2 cups of water or you will end up with extra carbs and sugars you don't need.  

Now, before I end this post...another ingredient in GGMS is ginger...in most Trim Healthy Mama drinks you will find one to four spices added.  They aren't there just for taste, they are all included for their health benefits as well!  There is no set amount for my daily drink...I just put a few sprinkles of powdered ginger in my glass.

Things you may not have known about ginger...

* It is wonderful when trying to combat nausea.

* It's a great digestive aid and gets your digestive juices moving (ACV is great for this too!). 

* It reduces gas and eases stomach cramping. 

* It aids the body in the absorption of essential nutrients.  

* It can help clear clogged sinuses, throat and nose congestion

* Best of all, it is one of the top natural foods with the most potent anti-inflammatory supplements (can help with arthritic conditions and other aches)
 

Made this one yesterday....ACV, lemon juice, ice, ginger, stevia and some Ningxia Red juice from Young Living (because I had some and it is a great nutritional boost) then topped glass off with water.

Good Girl Moonshine recipes I've tried and enjoy:
 Strawberry Limeade GGMS
(I have also done this with lemon juice and dark sweet cherries...you can hardly tell there is ACV in there at all!)

Lime Twister GGMS

Almost like a margarita GGMS

The original THM GGMS recipe

Next post...Stevia, Truvia and Swerve...sugar free sweeteners.

 
 

On Plan

This has become a common phrase in my life lately. Being "on plan". It might not be familiar to you and after reading this blog post by Jennifer Griffin I think it's time I share what God brought into my life last fall. 

As probably many of you have done over the years, I've tried many diets, some extreme (NO fat, eating all FF foods and tuna...causing my hair to fall out), some just plain silly.  I avoided the whole "eating healthier foods" because let's face it...what sounds appetizing about oat fiber?  flax seed?

Well, as God usually does...He started showing me through a few friends about a new plan called Trim Healthy Mama.  I was VERY resistant (ok that's an understatement).  I thought these friends were nuts...complete fruit loops (one of my favorite snacks) for trying this out.  I tried a few of the recipes and was not impressed at all.  However, when they started reaching 30 pounds lost and keeping it off, I started pondering...

One Friday last September, I asked to borrow one of their books.  Figured I'd at least read it myself and then see what I thought.  God had already been working on my heart, I was venturing into essential oils (will write about this in later posts...they are wonderful!) and other healthy alternatives to medications, He had this timed perfectly.

The book is, well, HUGE.  But once you realize that over 1/2 of it is recipes, it's much less daunting.  I spent time that weekend reading through the first few chapters, the ones that explained not only the health reasons for this plan, but the science behind it.  Now, no, I'm not usually a science-minded person, but the authors  of this book (sisters Pearl and Serene) wrote in such a way that even I understood the rationales.  They each shared their health journeys over the years, everything from going completely vegetarian to raw to juicing (something that has never appealed to me).  And then you learn why each of those approaches never completely works for most people.  They explain the "why" to everything they write, leaving you with no question of the reason you will eat what you will eat.  The basis of this plan is swapping carbs and fats.  You eat BOTH and we're talking real fats like butter...but you eat them at different meals so your body can burn more efficiently. You will NOT go hungry.

The most amazing part to me was that both sisters approach the plan differently and they give you the freedom to approach it in YOUR way.  Once I started trying recipes that I knew would be more to my tastes, I realized how yummy going sugar free and wheat free can be.  Seriously, I never thought those words would come out of my mouth.  ever.  I have also learned that it's not an "all in or all out" method of eating.  While I haven't had a real Dr. Pepper since September (totally a God thing, if you know me and my addiction), I do still eat things with sugar and I have a piece of bread with supper or lunch, I just try to choose healthier options most of the time (notice I said "most :-)  ).  I also drink Diet Dr. Pepper a few times a week, but I have amazingly learned to love flavored teas.  not lying.  With this plan, it's ok...there are limits but not strict limits you MUST follow (although you can).  You can make it work for your tastes.  One of my friends is a complete "purist" with her THM plan, I am obviously not.  But we love sharing recipes and successes and frustrations.  You learn your limits on what causes you to overeat and work with that.  


Again, I usually take the easy route to things and then get upset when they don't work quickly and yes, many of them work for many people (Weight Watchers 5 times over my life, etc...) but this plan has been life-changing for me.  It's not quick, it's not a fix-all for everyone, but for the first time in my life, I'm content with that.  It's not all granola and oatmeal or else I would have quit after 2 weeks, believe me.  I'm content simply because this is the plan I know God lead me to.  Otherwise, there is NO way I'd be ok with slow weight loss.  (my past proves that fact).

I have lost 12 pounds since September...but again..for the first time, I'm not bummed it's ONLY 12.  The scale moves a pound or two up every week which is normal for our bodies, but I have yet to gain back more than 4 pounds...THAT is a first for this girl.  Even over the holidays when so many yummy treats tempted me...I was still able to keep things at bay without even trying hard.  Why?  Because as the book will show you, my body is slowly healing itself.  

A huge "A-ha!" moment came a few weeks ago.  I was at my parents' visiting and was eating more my old-usual ways and ended up having horrible stomach pains.  I had not realized until then, that I had not experienced these since starting THM.   I used to experience them daily.  Daily! It was common and I was used to it.  Now, not so much.  I still struggle with wanting ice cream more than usual, but now I know there are so many great alternatives to replace it with.  Yet I still have a small bowl every now and then because I can and it's OK.

So...all this to say...if you are stuck in that old "I want to feel better, look better, I need to lose weight, my knees ache, my doctor says I'm close to diabetes..." any of that...then I encourage you to give this book a try.  It's not for everyone, no one thing is, God made us all individuals.  But this plan is freeing so many women and men you wouldn't believe.  People are able to stop their medications for diabetes, asthma, and many other health issues.  We are seeing that life is not about dieting, it's about FREEDOM, loving God, loving our families, loving ourselves and healing the bodies God gave us.  

In future posts, I will give reasons for drinking apple cider vinegar and other "weird" things I never realized were good for you!  Along with cancer fighting (which we know runs in my family by leaps and bounds and is a fight I want to win if I ever have to face it), these natural remedies do so much for our health.  

As as an end to this...because you have read a lot today...here are a couple of recipes I use weekly, sometimes daily because I love them!

Low Carb Caramel "Samoas" Milkshake
(found on Gwen's Nest blog...she creates some amazing THM recipes!)

Pork Tenderloin with Pan Sauce 
(found on Chef Mommy's blog)

Infamous Pinterest Chicken Enchiladas 
(for these, you simply use low carb tortillas and add a tsp or so xanthum gum instead of flour to thicken sauce and you can also do 1/2 plain greek yogurt and 1/2 sour cream but not necessary and wahlah!  THM ready!)