Breaking News: Agave Allegedly Worse Than HFCS

Dr. Mercola states, "Many people interested in staying healthy have switched to agave as a safer "natural" sweetener. They want to avoid well documented dangerous sweeteners like HFCS (high fructose corn syrup) but are unaware that most agave is actually WORSE than HFCS."

Rather than copy and paste entire sections here, read the article on Huffington Post yourself. It's long but worth the read, and current. Published yesterday, 4-15-10.

Dr. Mercola must have read my previous post about agave....

Showdown! Agave VS. High Fructose Corn Syrup

(http://upload.wikimedia.org/wikipedia/commons/thumb/9/96/Agave_tequilana_2.jpg/797px-Agave_tequilana_2.jpg)

Let the showdown begin, but first, a word about agave.

I love it in Coconut Bliss ice cream and I love it in cookies and cakes. I love the perfectly moist consistency without compromised flavor. I love agave-sweetened lemonade. Agave is easy to substitute, relatively cheap to buy (2 bottles for xx bucks at Costco) and easily satiates the pesky sweet tooth.

However.....

I'm very suspicious of it.

Even the organic, raw, "high quality" versions. I'm suspicious even though high quality health food stores carry it. No sweetener should become my darling like agave has become the media's. And something I need to be reminded of--all sugars should be eaten in moderation, even the good ones.

Why I am suspicious of agave:
*It is high in fructose.
*It is higher in fructose than high fructose corn syrup. It ranges from over 55% to 90% fructose.
*Too much fructose is bad for our bodies (see Wiki Fructose, below).
*It is not a locally grown plant. Most agave is imported.
*It is relatively high in calories/about the same as white sugar.
*Though it plays to the tune of my sweet tooth, it keeps me addicted to wanting more sweet stuff.
*It offers no nutrients or benefits to my body.
*There are healthier sweeteners like date sugar, fruit, honey, molasses and stevia.
*There are weak labeling laws for the term "Raw". For the raw foodies out there, you may not be getting what you think you're getting.
*It is touted as low glycemic, however, the glycemic index uses glucose as a measure, not fructose, which can be especially harmful to diabetics, the very people agave is often marketed towards.
*It is touted for it's use in weight loss, but has just as many calories as sugar.
*Fructose has been linked to: raised triglycerides, fatty liver disease, diabetes, heart disease, hypertension, belly fat, and Metabolic Syndrome.

Why high fructose corn syrup deserves more credit than agave:
*It is a by-product of locally-grown corn, whereas most agave nectar is imported.
*It is lower in fructose than agave. The HFCS used in soft drinks is 55/45, fructose/glucose and the HFCS in foods and baked goods is about 42/58, fructose/glucose.
*It's cheaper (true, but obviously tongue-in-cheek)
*Yes it's more processed than agave, but there is no fear of any company adding high fructose corn syrup as a fill to high fructose corn syrup.....
*I have no idea if high fructose corn syrup comes organic.

High fructose corn syrup makes me cringe, so don't get me wrong. It's just that agave should make me cringe, too, but because it is touted as this super-wonderful alternative to sugar the vibe seems to be positive. Neither one offers much of anything but calories. Ahhhh, media hype.

For those of you who read my previous post about agave, here are more bits and pieces of information:

"Refined sugar, corn syrup, and agave nectar contained minimal antioxidant activity...." -Journal of the American Dietetic Assocation .

"Fructose consumption has also been related to the metabolic syndrome and to abnormal lipid patterns. This evidence suggests that we should worry about our current level of fructose consumption, which has been increasing steadily for over 200 years and now represents over 10% of the energy intake of some people." -Int J Obes

Marion Nestle mentions agave in her blog, Food Politics:

"Q. Can you please explain what benefits, if any, there are in using a “natural” sweetener, e.g. agave, over regular sugar? Are there any differences in terms of glucose/fructose makeup?

A. Agave is more expensive so you probably won’t use as much of it. Beyond that, it is higher in fructose than table sugar or honey. This is because agave contains inulin, a polymer of fructose, which must be hydrolyzed (broken down by heat or enzymes) to fructose to make the sweetener. It’s a processed sweetener requiring one hydrolysis step, requiring more processing than honey and less than high fructose corn syrup. It has the same number of calories as any other sugar, about 4 per gram or 16 per teaspoon."

"HFCS [sub the word agave here] does contribute to added sugars and calories, and those concerned with managing their weight should be concerned about calories from beverages and other foods, regardless of HFCS content." -Am J Clin Nutr.

The following articles have more information about agave and fructose:

• This article is written by Nancy Appleton, PhD, clinical nutritionist, researcher, lecturer and author: "Fructose Is No Answer for a Sweetener"
• The Truth About Agave: Not as Healthy as You May Think
  
• Wiki Agave.
• Wiki High-Fructose Corn Syrup.
• Wiki Fructose.

Unfortunately, some of my favorite sources had very little or nothing to say about agave nectar. To me this means it is under-studied and another good reason to stick to other sweeteners.

This article is from the Mercola website:

{"Agave syrup is neither a natural food nor organic.
Fully chemically processed sap from the agave plant is known as hydrolyzed high fructose inulin syrup. According to Dr. Ingrid Kohlstadt, a fellow of the American College of Nutrition and an associate faculty member at Johns Hopkins School of Public Health, '[Agave is] almost all fructose, highly processed sugar with great marketing.'

Agave syrup is not low calorie.
Agave syrup is about 16 calories per teaspoon, the same as table sugar.

Agave syrup may not have a low glycemic index.
Depending upon where the agave comes from and the amount of heat used to process it, your agave syrup can be anywhere from 55 percent to 90 percent fructose! (And it's likely you won't be able to tell from the product label.) This range of fructose content hardly makes agave syrup a logical choice if you're hoping to avoid the high levels of fructose in HFCS. And if you're diabetic, you should know that the alleged benefit of agave for diabetics is purely speculative. Very few agave studies have been documented, and most involved rats. There have been no clinical studies done on its safety for diabetics.

Other Reasons You Should Steer Clear of Agave (Mercola article, continued)
1. There are very few quality controls in place to monitor the production of agave syrup. Nearly all agave sold in the US comes from Mexico. Industry insiders are concerned agave distributors are using lesser, even toxic, agave plants due to a shortage of blue agave. There are also concerns that some distributors are cutting agave syrup with corn syrup--how often and to what extent is anyone's guess. In addition, the FDA has refused shipments of agave syrup due to excessive pesticide residues.

2. Agave syrup is not a whole food--it is fractionated and processed. The sap is separated from the plant and treated with heat, similar to how maple sap is made into maple syrup. Agave nectar is devoid of many of the nutrients contained in the original whole plant.

3. Agave syrup is not a live food. The natural enzymes are removed to prevent agave syrup from fermenting and turning into tequila in your food pantry or cabinet.

4. Agave is, for all intents and purposes, highly concentrated sugar. Sugar and sweeteners wreak havoc on your health and are highly addictive."} -Mercola.com

Let's keep the discussion open. Can't wait to hear your thoughts on this one!

Agave Nectar: The Verdict......Is Still Out

(picture courtesy of blueagavenectar.com)

I've been avoiding researching and writing about agave nectar.

Why? Well, one reason is because it seems increasingly difficult to find solid, unbiased research.

Following is some information I've gathered about agave nectar with sources included. If you have verifiable information about this sweetener, please forward it to me. Perhaps this will be an on-going blog-community effort.

WHAT IT IS: Agave nectar (also called agave syrup) is a sweetener commercially produced in Mexico from several species of agave, including the Blue Agave (Agave tequilana), Salmiana Agave (Agave salmiana), Green Agave, Grey Agave, Thorny Agave, and Rainbow Agave.

Agave nectar consists primarily of fructose and glucose. One source gives 92% fructose and 8% glucose; another gives 56% fructose and 20% glucose. These differences presumably reflect variation from one vendor of agave nectar to another. Due to its fructose content and the fact that the glycemic index only measures glucose levels, agave nectar is notable in that its glycemic index and glycemic load are lower than many other natural sweeteners on the market. 1

HOW IT IS PRODUCED: To produce agave nectar, juice is expressed from the core of the agave, called the piña. The juice is filtered, then heated, to hydrolyze carbohydrates into sugars. The main carbohydrate is a complex form of fructose called inulin or fructosan. The filtered, hydrolyzed juice is concentrated to a syrup-like liquid a little thinner than honey and ranges in color from light to dark depending on the degree of processing. The syrup naturally contains quantities of iron, calcium, potassium and magnesium, which contribute to the resulting color. 2

GLYCEMIC INDEX/LOAD: The glycemic index categorizes agave nectar between 11-19, and the glycemic load between 1-2. 3

DR. WEIL ON AGAVE NECTAR: Agave nectar is a natural sweetener that ranks relatively low on the glycemic load scale. It is sold in health food stores and online and has been growing in popularity in recent years. Although it provides as many calories as sucrose (table sugar), it is sweeter, so you can use less of it - say one-quarter of a cup to substitute for one cup of sugar in recipes. I like the taste of agave nectar and have started using it in my kitchen, as well as trying products that contain it.

A 2006 review of the scientific literature on agave published in HerbClip™, on the Web site of the American Botanical Council, concluded that it is safe to use agave in the amounts usually found in foods and beverages, but the reviewers cautioned that pregnant women should avoid it because some species (more than 200 have been identified) contain anordin and dinordin, steroids with contraceptive effects that could lead to miscarriage. I think this is a very low risk. I am more concerned about the sustainability of agave as a food source, because demand may soon exceed supply. 4


MISCELLANEOUS INFORMATION:

Recipe with agave: PCRM.org is a wonderful organization committed to nutrition, education and responsible medicine. President of PCRM and medical doctor, Dr. Neal Barnard, published Program for Reversing Diabetes that includes a recipe containing agave nectar. 5

Metabolizing Fructose: It seems like a recurring health-related issue with agave is its high levels of fructose. The American Journal of Clinical Nutrition states: "Most of the metabolic effects of fructose are due to its rapid utilization by the liver and it by-passing the phosphofructokinase regulatory step in glycolysis, leading to far reaching consequences to carbohydrate and lipid metabolism." Click on the link to AJCN below for more information. 6

Diabetic-Related Information Regarding Agave: Glycemic Research Institute stated that clinical trials were stopped due to severe side effects in diabetics. 7

Wall Street Journal Information about Agave: Very vague information about agave, but includes the organization that issued the warning about agave. 8

Sources:
1, 2: Wikipedia
3: The Glycemic Index
4: Dr. Weil
5: PCRM
6: Am J Clin Nutr.
7: Glycemic Research Institute
8: WSJ

White Whole Wheat Agave Sweetened Sugar Cookies

I tampered with Nourishing Apron's sugar cookie recipe. I was out of white flour and I tried agave instead of honey.

I also substituted vanilla extract for almond extract. Basically, I completely changed the sugar cookie recipe and used different ingredients except butter. I didn't measure, which I realized I should have so I could share those amounts with you, however, they were fairly close to the amounts used in Nourishing Apron's recipe.

Here is an estimate of what I used:
One and a half cups white whole wheat flour
3/4 cup cold, salted, organic butter
1+ tsp vanilla extract (I rarely measure--I just pour)
1/4 cup agave

I combined the butter and flour first, then slowly added the agave and vanilla. It is a pretty hard dough after you refrigerate it, which makes it nice and easy to roll out later.

I don't have a food processor, which probably would have made combining the cold butter and flour much easier. I used a hand held mixer at first but ultimately a fork to combine the butter and flour, much like you would do for pie crust. Slowly adding the agave helped combine the last remaining stubborn pieces of butter with the flour for a nice, thick dough.

After a few hours of refrigeration (or days in my case) roll out and use a cookie cutter. Place on an ungreased cookie sheet and bake for 6-8 minutes at 300 degrees F.

If you try these and use different amounts or ingredients, let me know!

IMPORTANT NOTE: There is a problem with this cookie dough. It is out of this world delicious. It is so sweet and chewy and moist with just the right amount of vanilla.....It is the ultimate comfort food. Not hard to believe when you think about it: butter and sweetly aromatic, with flour for fill, for that intoxicating fragrance and heavenly sensory experience.

Cookie dough has always been my favorite sweet snack. With the little dough I had leftover after days of snacking, I was able to make a small tray of cookies. They were delicious, too, but didn't even make it beyond the day they came out of the oven. I have to admit that even though I used a white sugar substitute, (agave) my problem with eating too much of something good still exists. I have to work on my moderation skills before I dare make these again.

Enjoy!

One of my readers, Shanti, baked Nourishing Apron's cookies and they look beautiful. She sent me this picture:

(Shanti says no, the sprinkles are not sugar-free! Dang!)

I'm Nuts For Macadamia Nuts!

Do you have a sweet tooth and like macadamia nuts?

I love them. They are my new favorite snack.

Macadamia nuts have ruled my last two weeks. I don't typically think about buying them when I'm at the grocery store, but since I ate some recently, I will always make sure I have them on hand. Here's why:

• They're delicious.
• They quell my near-insatiable sweet tooth.
• They're rich.
• I can't overdo it--they're very filling!
  
• I discovered they make an awesome topping for chocolate coconut ice cream, and they compliment plain yogurt quite well with small slices of fresh strawberries.
  
• They are truly decadent.

They are high in fat, but the good kind of fat, so go ahead, indulge a little!

I found an intriguing recipe at: Diet, Dessert and Dogs, for Raw Key Lime Tarts. They look incredible and the crust calls for macadamia nuts. Haven't tried them yet but they are at the top of my list of goodies to experiment with! Agave is the sweetener used in the filling. Yum.

Dark Chocolate Bliss on a Cold, Rainy Night

Last night Jeff and I had an ice cream run. We needed it because we had not left the house in two days. So, just before the store closed, we ran in, grabbed our ice cream and drove home in the wind and rain.

He grabbed his usual pint of Ben & Jerry's and I grabbed my favorite naturally sweetened ice cream line made by Luna and Larry's called Coconut Bliss. They make the most fantastic coconut ice cream I've ever had. I've written about them before, but my taste buds made me promise to write something again this morning.

I chose Dark Chocolate, which I have not had in a long time. It was the sweetest, most decadent surprise. The last pint of Coconut Bliss I finished off was Strawberry Lemon Love. The strawberry flavor was incredible and creamy, but the lemon was a little icy and tasted quite sour. Normally lemon is my leading lady, but I could do without this version. It just didn't seem to have the oomph that I've come to enjoy in this line of ice creams. I found myself diving for strawberry in an ocean of sour lemon.

The dark chocolate is either pure heaven on earth, or my palate has become so jaded and needy that my opinion does not count. Eating no white refined sugar or corn syrup has changed the tolerance of my taste buds quite severely. It's a good thing for me, but when it comes to being a good judge of sweetness and flavor, I'm not the one to ask. Anything with a drop of honey makes my taste buds happy and satisfied. It was only a year and a half ago that my taste buds would not shut up unless I got them drunk on huge amounts of sugar: cookies, donuts, candy, chocolate and cake to name a few of my old favorites. Although I've always been a fairly good judge of flavor, since last year when my palette adapted to smaller amounts of sweetness, I've had to acknowledge that a sugar-free tongue is not the right judge in a sugar-laden world.

It's been a dark and rainy spring here so far in the northwest. Day after day of cold gray skies, rainy outbursts and spittle. No sunshine. So, it was a special moment last night when I experienced joy from a delicious spoonful of dark chocolate coconut ice cream. Jeff agreed to stay up late to watch Casablanca for his first time which added to the thrill. My favorite movie....my favorite ice cream....I felt like a kid again. Isn't the psychology of desserts a strange and mysterious thing?

Dark Chocolate Coconut Bliss Ice Cream Ingredients: Organic Coconut Milk (Organic Coconut, Water, Guar Gum), Organic Agave Syrup, Organic Fair Trade Cocoa, Organic Fair Trade Vanilla Extract

Casablanca: Not only is this romantic drama set during World War II, it was filmed during World War II. One of the best films ever made. http://en.wikipedia.org/wiki/Casablanca_(film)

Sugar Versus Corn Syrup

It's funny to read an article about how sugar is making a major comeback into our food products. And how that is a good thing. People are excited about this. Really? Things of this nature truly depend on which way the wind blows. Today it's blowing in favor of sugar. Almost 30 years ago corn syrup was the more favorable of the sugary choices. To researchers and doctors, there is not much difference between the two when it comes to how it affects the body.

(Though there are many health-related problems arising from our consumption of sugars, I am going to focus on obesity for this article because it is a particularly alarming national epidemic.) 

Obviously, sugar has been studied longer than high fructose corn syrup, but so far, the research shows that both have a lot to do with obesity. Obesity has a lot to do with diabetes and heart disease. And we are supposed to be excited about our old friend sugar? 

Thank you to a reader who forwarded me this article from the New York Times. "Sugar, the nutritional pariah that dentists and dietitians have long reviled, is enjoying a second act, dressed up as a natural, healthful ingredient."

It made me giggle and cringe at the same time. I feel like the point is lost on people. There are those who have a vendetta against corn syrup, and those who have a vendetta against sugar. I started my blog because I had a vendetta against sugar. But, as I wrote about earlier, I realized that sugar is not evil. Read more about that here. Corn syrup is not evil. It is the food corporations and media and advertisers and people who push for sugar in our food products who are screwing with our minds and best intentions. Best case scenario is that no matter what is in our foods, we would eat in moderation. 

The problem is Americans have a very hard time with moderation. Moderation is not a motto we live by. (I just deleted an entire paragraph about restaurant buffets...)

Sugars are found in more food products today, I will speculate, than 50 years ago. I'm guessing because it is now so cheap to add to our food, why wouldn't a company add this simple, cheap sweetness, which will make a product stand apart from another. We like things that are sweet. We love a perfect balance between sweetness and saltiness. They know this and are preying upon our senses. The sugar industry folks and corn syrup folks have something in common. Neither of them care about our health individually, or the health of our nation as a whole. Rates of obesity are at an alarming, all time high. Not only are more people considered obese, but those once considered obese are now being considered morbidly obese. The money the United States spends on obesity and overweight issues is estimated to be about $90 billion annually. Billion.

The sugar industries: cane, beet and corn continue to market and sell their products because somehow we have been convinced that "in moderation" is okay. Really? I am an expert on one thing. Going without sugar for one year. It was one of the most challenging things I have ever done. Sugar/Corn syrup was in practically everything. How do those industries propose that we eat it in moderation, when they serve a disproportionate amount of sugar in their "suggested serving size?" 

Though the pendulum swings back towards an increase in sugar consumption instead of corn syrup, I believe that we still have the same problem on our hands. That is, our addiction to sweet things and our "need" for sweets in greater and greater amounts. Since going without sugar, I've come to realize that eating too much sugar and corn syrup is a problem, but so is eating too much honey and agave and brown rice syrup and dried fruit. They are all carbohydrates which our bodies turn into glucose and if we eat more calories than we burn in a day, our glucose is stored as fat. Our bodies don't care what the source of the carbohydrate is. If it's a carb, it turns into glucose (with the exception of some fiber). Obviously, if a type of natural sweetener is less likely to spike our blood sugar, it is probably better for us for that reason, but when it comes to carbs, calories and weight, we are pretty much comparing apples to apples. 

I don't typically make generalizations like this. However, I have to make the distinction between choosing something based on morals versus choosing something based on health. When it comes to white sugar and corn syrup, I don't eat either one because of health and moral reasons. Morally, I won't eat corn syrup because most corn is grown using GMO's and pesticides. I just don't support that kind of farming. Morally, I don't eat white refined sugar because I don't support the organizations selling it. It has no place in our food supply. It is empty calories, which means that it offers no essential nutrients but is extra calories in our diet that most of us don't need. I can't support the sugar and corn industries that are fattening us to death. 

Morally and for health reasons I don't eat artificial sweeteners or the new stevia products (I eat pure stevia, but not the new products of processed stevia.) Most of these products have not been around long enough to have long-term research studies done to determine their safety. I feel good about eating natural sweeteners, but I have to be careful not to overindulge. Yes, honey is natural, but to be completely grass roots and organic about it, if I were living out in nature, the fact is that I would probably only be able to swipe a finger full of honey from a bee hive before getting chased out of the area by a swarm of territorial bees. It would not be possible to eat a large amount of honey at one time. Yet, because of the industrialization of food, I can go buy a jar of honey and sit with a spoon and eat to my heart's content. But I have not evolved to eat honey in those kinds of proportions. 

I would not have the facilities to make agave or brown rice syrup or molasses in nature. I am currently questioning my consumption of these products, as well, in an effort to be eating how I was meant to be eating, not what the media or latest fad would have me believe. In my perfect world, I would dry my own fruit, squeeze my own juice by hand and collect honey in moderate amounts before the bees got to me. These sweet items would satisfy my sweet tooth, and because of all the whole foods I would be eating, only, I wouldn't have insane cravings. In my perfect world. I am working on making this a reality, but to participate in society, I am faced with difficult food choices--eating with friends, family and going out to eat. So, in my perfect world, everyone else figures out that eating healthy is the secret to happiness and longevity and we all thrive happily. One must dream...

"Genes Remember Sugar"-an interesting study

Here is another undeniably good reason to give up the white stuff: Your genes may remember the sugar it had and alter your DNA.

Not in a good way. It will not alter your DNA to look like a Sugar Disneyland. Rather, the Australian research study found that, "cells showed the effects of a one-off sugar hit for a fortnight, by switching off genetic controls designed to protect the body against diabetes and heart disease." Read more, here.

Granted, this is one study. It was done by the Baker IDI Heart and Diabetes Institute. In my opinion, it's worth taking note of until further studies confirm these findings. Trust me, I wish research studies found that white sugar was good for us. I could go back on the white stuff and never look at another food label again--it would save me several minutes at the grocery store. I could go back to eating my favorite cereals. I could stop writing to companies--or keep writing them and instead ask for more sugar in their products. I could buy a package of Oreos, confident that the sugar rush I would experience is actually good for me! This is what I would like to be the truth.

The fact is, sugar has been a problem for generations, and because it has found its way into more and more products (black beans and toothpaste...), we are ingesting more and more of it and our national health issues (especially diabetes, obesity and heart disease) have grotesquely increased.

I have no idea what researchers will find in the next several years as the effects of sugar will continue to be studied. My guess is that what they find will not be good. My body (and yours, too) can attest to the fact that refined sugar is not good for it. To get even more ridiculous, I will use the Garden of Eden arguement: if we were meant to eat something, it was readily available in that garden. Sugar cane, yes. White refined sugar, no. Honey, yes. Corn syrup, no. (Using this reasoning I can't help but wonder if I'm being duped by the "health food" industry in buying products like brown rice syrup, agave nectar, molasses....)

Next on my list of things to do is research universities. There is only so much I can say at my current level of education. There is only so much I can say about sugar with a Psychology degree and massage therapy license. I am willing to pay a hefty price for a Public Health degree combined with a Registered Dietitian license to earn the right to make certain statements. Especially to doctors that continue serving green Jell-O to their patients (sorry, I can't let that go.)

press release: http://news.yahoo.com/s/afp/20090116/hl_afp/healthaustraliageneticssugar;_ylt=At8juaZrV2AoHEmOvom1Hj4PLBIF
Journal of Experimental Medicine: http://jem.rupress.org/
*Full article is not published yet at the time of this post.

My Sugar Confession: Part 1

After all I've shared about sugar, the consequences of eating it, the health risks and addictive aspects of it, I am about to share something that may shock you:

IT'S IMPORTANT TO EAT SUGAR!!

Let me explain. I am not talking about the white stuff (did you really think....?!). Nor am I talking about all (though some are included) of the natural sweeteners out there that I have been very much enjoying (bummer!). I am talking about essential sugars. The "sugars" found in raw, whole foods. Fruits and vegetables and seaweeds and mushrooms, etc. These sugars are good for us! In fact, they have healing properties, anti-cancer and anti-viral properties, too.

You know there are natural sugars, right? However, what may seem obvious was absolutely news to me. I knew about natural sugars in fruit and some vegetables (it's been arbitrary to me thus far!)--but what I did not know is what kind of sugars those are, and the huge list of foods that contain essential sugars. In fact, I hesitate as I write this because I have put an entire year's worth of effort into my year without, and now I wonder if I went about it the right way. I mean, now I am second-guessing my plight. With all of the natural sweeteners out there, it's been a cake-walk for the most part, when it comes to satisfying my sweet tooth--but here is my point:

WHY AM I STILL CATERING TO THE KING INSIDE MY MOUTH, MY NASTY LITTLE TYRANNICAL SWEET TOOTH??!!

Some of you are too kind and I know what you are thinking, "But you've given up refined sugar which is hard to do and is found in everything!" That is true, but I have a confession that I am about to tell you.....

Um......

Well.......

Okay....I haven't really felt a heck of a lot different than I did before I gave up sugar! There! Now you know. The changes I have experienced are relatively minor, and I expected to lose some weight (I thought that extra 15 lbs. came from all of the donuts we would chow together as free-spirited, newlyweds...and if I gave those up, the weight would naturally slide off....NOPE!).

For those of you who would like a quick re-cap of the changes that I have experienced, here they are:

• I don't experience the blood sugar ups and downs like before. About an hour or so after people have eaten dessert and everyone gets sluggish and sleepy, I am bouncing off the walls and wanting to hang out.
• I don't have quite the same problem with cravings like I did before. When I was eating white sugar, the only thing that would satisfy my sugar cravings was white sugar. Now, honey or other natural sweeteners can satisfy that little hellion--my sweet tooth.
• My immune system has been going strong, but it actually has been for the past 3 years. My only bout with being sick in the last 3 years was a week-long cold--this year. I am pretty sure that in trying a series of hot yoga, my body was ridding itself of hidden toxins in the form of a cold.
• I feel better about myself.
• I feel superior to those around me gorging themselves on desserts. (Sorry, this is the truth--and I think anyone would feel the same in my shoes.)
• I have an awareness about sugar that I will have for the rest of my life. I also have renewed faith in myself that I can do anything if I put my mind to it.

This is a small list of what came to me as I sit here thinking about it. I may be leaving some things out, but these are the biggest changes. Anyway, my point is that I wonder if I should have given up all sweeteners that are not in the form of whole foods. In other words, I wonder if I should try another year of only eating fruits and vegetables for my sugar needs. Could I go without honey on toast...for an entire year?

In conclusion, I am saying that I have kicked white refined sugar, but I am unsure if I have really kicked the "sugar habit". When I crave sugar, I pour on the honey, or make a batch of naturally sweetened cookies or muffins. And dare I confess that often I eat just as many goodies in a row as if they were filled with white sugar. My cut-off point to eating sweets may not be in any better shape than before, if looked at under a microscope. Dang!

I had no idea that today would be this confessional-like forum. I would love feedback. Not the pat-me-on-the-back kind of feedback, but whatever comes to mind as you have been reading this.

Okay, here is what you have been waiting for. This is the article that got me thinking in this direction this morning. I have the first part quoted here, but please click on the author's name below to read the rest of the article.

"Sugar seems to be related to all things sweet in life. We call our loved ones "sweetheart," "sugar plum," "honey," and "sweety pie." Life without any sweet flavors would be challenging at best and extremely disappointing at worst. Sugar is the great reward of life and we know that people and animals perform consistently better when rewarded.

Because the term is used so loosely, sugar has become an ambiguous word. When one states the word "sugar" it could mean one of a dozen things such as high fructose corn syrup, refined cane sugar, white sugar, brown sugar, maple sugar, beet sugar, fruit juice, dried fruit, etc.

For purposes of this article, sugar is defined as a natural hydrocarbon compound (such as honey, agave, fruits, dried fruits, etc.) and refined sugar is an unnatural hydrocarbon product (such as high fructose corn syrup, brown sugar, white sugar, etc.) made through human engineering, plant breeding, and heat processing...." --by David Wolfe, JD

Lemon Poppy Seed Cake

I recently toyed around with some ingredients and came up with this recipe. It was exactly what I was craving. I have not had lemon cake in a long time, nor poppy seed anything, so I decided to combine the two with natural sweeteners to see what happened. The result is a spongy, rich, very moist cake and quite heavy. It really hits the spot if you are craving something really sweet and chewy. It is very moist on its own, thanks to the sweetener I used, agave nectar, so it does not need frosting. Also, I have been abstaining from white refined flour, but I decided to go ahead and use it this once since I was experimenting with a new recipe. I am really excited to start baking with some of the new flours that I have bought but I need better recipes than the few listed on the packaging. Luckily, I live fairly close to Bob's Red Mill where anything and everything can be and is turned into flour. Here are some types of flours I've seen, to name a few: garbonzo bean flour, millet flour, teff flour, buckwheat flour, potato flour, almond meal flour, black bean flour, white rice and brown rice flours, corn flour, green pea flour, etc. I have teff flour and millet flour here at home, but I decided to use white flour. I should have photographed the cake for you, but now that it's half eaten, it wouldn't be pretty. Feel free to toy around with the ingredients here. You could use honey instead of agave nectar, which is sometimes hard to find at the grocery store. Let me know what you think!


Lemon Poppy Seed Cake

1 C. flour
1/3 C. poppy seeds
1-1/2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. sea salt
1/2 C. agave nectar
1/4 C. melted butter
2 eggs
1/2 C. fat-free milk
3 Tblsp. fresh lemon juice
2 tsp. pure vanilla extract
1 tsp. pure lemon extract

350 degrees. Cover a 9" square pan with non-stick spray. Combine dry ingredients and then add wet ingredients. Mix only until everything is moistened. Bake for 25-30 minutes and then cool on wire rack. Enjoy!

Check Out This Donut Blog: nycdonutreport.blogspot.com

STILL CRAVING DONUTS....STILL CRAVING DONUTS.....STILL CRAVING DONUTS.....

Condolences:

1. I acquired a donut hole maker! Thank you Nancy! Complete with a recipe book, and some donut recipes that don't call for sugar. My first try at making hand-made donuts involved a sugarless apple fritter recipe. I used agave nectar for sweetener. When the donut holes were formed and cooked (taking only 4 minutes!) I rolled them in melted butter and stuffed my face with them. They were delicious despite being sugar-free and non-deep fried, though a little bready and more like a sweet muffin. The smell brought other members of my family into the kitchen, but moments too late. I had devoured all of the apple fritter donut holes, so I made another batch of plain, but full-of-sugar donuts for my family. Those were devoured in less than 5 minutes, after being rolled in melted butter and cinnamon sugar. I will be trying different recipes in the near future, and comforting myself with these sweet morsels, albeit sugar-free.

2. Condolence number two happens to be a blog-of-note that I ran across, titled "NYC Donut Report"! It is a very well-written, informative and interesting blog about DONUTS! Here's a description I read that had me salivating and questioning my plight:

"My only solace in those days was that coffee cart chocolate glazed. I do not know where this donut was made, and I wish I'd asked the nice Middle Eastern man in traditional clothing who ran the cart. I remember the glaze was thick and crusty and extra-sweet. The donut meat itself was moist and rich. And of course, once you've added the sugar to your coffee cart coffee, you simply can't go wrong." -NYCDonutReport.blogspot.com

3. My last and most affirming condolence is my new exercise routine. It helps me think about donuts for what they are-fattening, caloric, sugary, unhealthy and heavy. My new routine is one that I will have for life. It is very easy and I can choose every day how hard I will work at it. My routine is to do push-ups, sit-ups and one yoga pose (the plank) every morning upon waking and every evening before climbing into bed. What I believe will make this a lasting routine, is that I only have to do one of each, more only if I choose to. Last night camping, I forgot about my new routine until I was snuggled deep in my sleeping bag in our little tent at the edge of a gorgeous lake. To prove to myself that I can keep this routine in any situation, I climbed out of my sleeping bag, crouched over my husband and my dog, and did ONE sit-up, ONE push-up and the plank for only a few seconds. I adopted this new routine last week, and I can already see a difference in my abs. While I want a stronger, firmer middle, donuts want to plump me up. Maybe next year.