Sugar Sugar everywhere!!

It’s the middle of November and I’m echoing the sentiment of where has this year gone? I had so many topics that I'd wanted to write about and bring to you and there just never seems to be enough time to get it all down.  This month I decided to write about hidden sugars in the foods that we eat and drink as it’s come up many times, for one reason or another, in the past 30 days with clients and friends.   I know that we are coming into the Holiday season so my timing of this may be welcomed and then again maybe not be :-).

I think most people realize that sodas are not a good thing to put in our bodies. They are full of high fructose corn syrup which also means a high sugar content which translates into a fatty liver, a big middle, weight gain, high triglycerides, insulin resistance aka diabetes, heart disease and empty calories. These sugary drinks cause an excess elevation of blood sugar levels, which tells the pancreas to make extra insulin to march out and rescue us by putting all those extra molecules of glucose/sugar in our blood into our fat cells for storage.  Yes, insulin is a fat storing hormone!!! When you eat or drink something with a high sugar content, just think of putting on FAT.  

But sodas are not the only source of a lot of extra sugar. Unbeknownst to most, we are consuming seemingly healthy foods and beverages that contain an incredible amount of sugar.  Most people think that they are eating healthy and doing their bodies a favor by eating these drinks/foods when nothing could be further from the truth.  So I'd like to shed some light here. 

There are fresh juice bars popping up all over California and people are flocking to them in an effort to detox, lose weight, and stay healthy.  Some are embarking on the 1-5 day juice cleansing systems that are often offered for a not so friendly price tag.   I actually like the idea of a little bit of juicing (I prefer blended drinks which still has all of the fiber)  but unless you choose carefully, you may be consuming an astounding amount of sugar without knowing it.   Below, I have listed some popular “healthy” drinks, juices and a few foods so you can see, at a glance, how much sugar you might be consuming.  

So let’s take a look at what I mean.  I used 16 oz as the serving size as that is the size of many of the freshly juiced bottles and Naked Green Juice (one of the original juices).  Please note that the source of sugar found in the items with an * next to them is naturally occurring, mainly from fruit-some have a little bit of agave nectar (mainly fructose and highly processed) added as well.  The grams refer to the amount of sugar found.

• 16 oz Coke: (The gold standard)    32 grams 
• Nekter Juices: Raw  *                     18- 27 grams
• Jamba juice Smoothie                     58 grams   
• Naked Juice Green Drink *             56 grams
• Kerns Apricot Nectar                       62 grams
• Cranberry cocktail                           64 grams
• NonFat Milk *                                   24 grams
• Orange juice *                                 51 grams
• Acai bowls                                       28-40 grams                  
• Prego Spagetti sauce 1/2 cup        10 grams
• Cliff Bar                                           22 grams

As you can see, many of what has been listed here have more sugar than coke or close to it !!!! Are you surprised?  If you are not, then you are way ahead of the game!!  

IF the first ingredient listed in a juice is apple or some other kind of fruit, more than likely there is going to be a high sugar content.  If there are two or more fruits listed first, it's going to be even higher.  If your juice is a combination of apples, carrot and beets, all of which have a very high sugar content, or they are the first ingredients listed, then you are in for a spike in your blood sugar up and putting a burden on your body.  The best way to pick what you drink is by looking at the ingredients first and then nutrient label to see the grams of 

sugar. 

I was curious to see how much sugar I actually consume, so I wrote down what I ate and drank for two days and took an average.  Although, I do eat pretty well, I am far from perfect but when it comes to sugar I do tend to eat less than the average bear.   I averaged about 120 grams for the two days.

 I’d like to throw a friendly challenge out to you!!  Keep track of how many grams of sugar you consume, from everything that you eat and drink, over an average of two days, just to be aware.   And then I'm going to challenge you to consume just 100-125 grams per day for 7 days.  You may be surprised how many hidden places you find sugar, even though it is 'naturally' occurring.  To help you with this, www.myfitnesspal.com or the app is a  great  resource to use to plug in what you eat. It has an extensive data base of popular foods including fast foods to make it easy to calculate your sugar consumption.  I am hoping that some of you will post and share your experience here.

Happy counting....

Little more on juicing.....

Juicing/making blended drinks are a great way to get your greens if you find that you have a difficult time getting enough throughout your day and they are a great way to detox.If you make your own juices, I recommend blending them as opposed to juicing them in order to get the whole fruit and vegetable which includes the fiber which will slow down the absorption of the fructose or sugar.  Using mainly greens with just one piece of fruit per 8 oz serving, would be a great way to make a tasty nutritious drink without a whole lot of sugar.  If that is too hard to swallow at first, then add more fruit to start and then slowly lessen the amount as your taste buds become acclimated.  Please, Please use only organic greens, and fruit with thin skin, especially apples, pears, berries, etc.  Even fruit with thicker skins absorb pesticides through the soil and water so it is best to use all organic when you can.  Be sure to see my post of my Living Green Drink that I like to make (but haven't in awhile and need to!).

A Living Green Smoothie

A Living Green Smoothie

64 ounces/2-4 servings

       

1 ½ -2 cups very cold, filtered water or coconut water  

6 cups torn spinach

5 cups romaine lettuce, torn or chopped

1 peeled cucumber-chunked

1 apple, cored and chopped

1 pear, cored and chopped

1 banana

2 Tbs. fresh lemon juice

Optional: ½ cup cilantro and or parsley, 1 tsp fresh ginger and a few ice cubes

Directions:

Blend water, spinach, and romaine on low speed until smooth.  Gradually move to a higher speed and add the herbs, cucumber, pear, and apple.  Add banana and lemon juice last.

Start out consuming 16 ounces then work up to 24 ounces.  This drink will keep fresh in a covered glass jar for 2 days and can also be frozen to last longer to make prep time easier and to fit your schedule.  All ingredients should be organic.

I recommend using a powerful blender-the Vitamix, or Magic Bullet which is much less expensive than the Vitamix and does a pretty good job..

Your Fork is a Powerful Tool

Perhaps The Most Powerful Tool You Have…

The most powerful tool you have to transform your health or to keep your health is your fork! Use it well and you will thrive. Use it poorly and you will more than likely suffer.  In my practice, I find that the less a person uses their fork, the more likely they are consuming foods that are high in bad fats, sugar, high fructose corn syrup, additives and preservatives, all of which are found in abundance in fast foods, chips, sodas, baked goods, and prepared and processed foods.  What your fork needs to find are foods that are “whole” and real and living.

Whole, Living foods not only taste better, they make us feel better and are part of preventing disease. When we give our body Living, real food, it has the raw materials that it needs to heal and protect itself.  Mounds of scientific evidence points to the power of food as medicine. These “medicinal” foods are simple and are what our bodies need to make us sparkle and feel alive!  

 We can treat and prevent most chronic illnesses with a whole, organic, real, unprocessed diet of fresh fruits and vegetables, whole grains, beans, nuts, seeds, avocados, olive oil, coconut oil, small omega-3 containing fish like sardines and herring, and lean grass fed animal protein. These are basically,foods that our ancestors gathered and hunted.  We have not evolved much over the past years and our bodies basically need the same nutrient rich food for fuel and optimal health. Whole, real, living foods are our first line of defense against disease, including autoimmune disease, cancers, depression, ADD, heart disease, diabetes and the myriad of other chronic diseases that we suffer from because we do not feed our bodies what they need.

So, how can you easily tell if a food is a Living food?  It's actually very simple.  It will spoil or change at room temperature in 7-10 days. (the exception is a dehydrated food) The fact that the food is changing means that it is still living and full of enzymes that our body needs to operate at a peak level.  An example of this: Tortillas and breads should become moldy in about 7 days at room temperature.  If they don't, they are no longer a living food but have been made inert with added preservatives, chemicals and/or heat.  Dead foods do not help to keep our bodies energized and disease free and they "dumb" us down.

Foods to Avoid Forever:There are certain foods that should be avoided forever.  They are not meant for human consumption.  These are Frankenfoods that have been created by food scientists that benefit the food industry's pocket book, not you!  They can be found in abundance in your friendly big grocery store chains, and in the myriad of fast food establishments.

Go into your kitchen: Look through your cabinets and throw away anything that contains ingredients on the list below. And when you go to the grocery store, make sure to read the ingredient labels of all foods you purchase to avoid reintroducing these substances into your home and diet.

1. High-fructose corn syrup (and corn syrup) This is a manufactured byproduct of corn (which 90% of is genetically modified in the US) and is a marker of poor-quality food, and has more harmful effects on your health than regular sugar. This sweetener is metabolized differently than sugar, through the liver and can actually cause a fatty liver and liver damage, in much the same way that alcohol can.  Take a look at your Wheat Thins, Breakfast bars, cereals, ketchup, BBQ sauce, even your peppers in a jar to see if this sweetener has been added.
2. Trans Fats.(aka as hydrogenated or partially-hydrogenated oil)  Do not be fooled by packaging that states there are zero trans fats or the nutrition label that says zero trans fats.  You must read the ingredient label to see if there is hydrogenated or partially hydrogenated oils in the product.  These fats are used to extend the shelf life and add creaminess and texture of baked goods, peanut butters, etc but these fats have been proven to cause heart disease, diabetes, and cancer. New York City has banned trans fats, and I hope you will too.  (Read your Skippy and Jiff peanut butter ingredients.  Take a look at your Mission Flour Tortillas.)
3. Food additives, preservatives, and artificial sweeteners:  The average person consumes pounds of these compounds every year. Aside from being harmful themselves, they bring with them many other poor quality ingredients. Stay away from the following:
4. Artificial Sweeteners:Aspartame (NutraSweet, Equal), saccharin (Sweet n’Low), sucralose (Splenda), acesulfame-K (Sunette, Sweet-n-Safe, Sweet One) What can you do instead?  How about using a little bit of Stevia which is a natural herb or even a little bit of Inulin which is a mildly sweet powder that the beneficial bacteria in your gut gets nourishment from and grows.  A couple of other sweetening ideas include, sucanat, and raw local honey.

• Any food additives:Potassium bromate, propyl gallate, sodium nitrite, sodium nitrate, monosodium glutamate, maltodextrin (you will be surprised at how many products have this little sweetener and interestingly enough, it is not counted as a sugar).

I always encourage eating as much organic and grass fed as your budget can bear, but even if you do nothing else, simply by eliminating foods with any of the above ingredients in them, you will go a long ways toward improving your health and the health of your loved ones, as well.

It really is simple.  Just start eating whole real, fresh, organic (when you can), unprocessed food and watch how you look and feel so incredibly much better!

Sara's Arugula Caprese Kale Pesto Salad

As I become busier in my practice, helping people heal, I'm finding that I have less time to play in my kitchen to create new recipes.  Yet, I always like to bring something new and delicious, and easy to you each month so that you will be able to increase your repertoire of recipes that will help you to use food to keep your taste buds happy and to keep your body and brain happy too!  

To solve the dilemma this month, I've borrowed a recipe from one of my favorite food blogger's Sara Forte.  I re-discovered Sara's blog, The Sprouted Kitchen a couple weeks ago when I was doing a search for sprouted quinoa.    I had met Sara, at least 5 years ago in a yoga room.  She was actually one of my students-very serious in the yoga room and very playful when writing and in the kitchen.  Back then, she was already blogging and coming up with amazing recipes, but only as a hobby.  What was a hobby then, has become what she does pretty much does full time and she is oh so very good at it!!!  I have never been disappointed when I've tried Sara's recipes and her photographs are almost as yummy as her dishes.  She's also published a beautiful cookbook where you can find her mouthwatering, body nourishing recipes and photos.   So here is Sara's Arugula Caprese Kale Pesto Salad. Buon Appetito!

 ARUGULA CAPRESE SALAD WITH KALE PESTO // Serves 6





Adapted from The Sprouted Kitchen Cookbook

This will make more kale pesto than you'll need to dress this salad. It is excellent on eggs, as a sandwich spread, an alternative to pizza sauce, tossed in with some noodles or as a dip. Baby tomatoes are up at the farmers market, I love the sweet 100's, but any ripe baby tomato is just fine here.

• 1 small bunch Tuscan/lacinato kale
• 2 cloves garlic
• 1/2 cup lightly toasted walnuts
• handful fresh basil leaves
• 1/3 cup fresh grated parmesan cheese
• pinch of red pepper flakes
• juice of one lemon
• 3 Tbsp. water
• sea salt and pepper
• 1/3 cup extra virgin olive oil
• 3/4 lb. baby tomatoes
• 8 oz. small mozzarella balls (bocconcini or pearline)
• 3 cups baby arugula
• flaked sea salt, optional
• 

 For the kale pesto, bring a large pot of salted water to a boil. Cut the tough stems from the kale and roughly chop the leaves. Blanch the kale leaves for about 30 seconds, transfer to a strainer and run cold water over them to stop the cooking. Once the kale is cool, squeeze out the excess moisture. This should yield about 1 1/2 cups blanched kale.

In a food processor, combine the garlic, walnuts and pulse to chop. Add the kale, basil, parmesan, red pepper flakes, water, lemon juice, 1/2 tsp. each salt and pepper and pulse to combine. Turn the processor on and drizzle in the olive oil until you get the consistency you like. Thin with a bit more lemon juice and a splash of water for a more dressing-like consistency. Taste and adjust as needed.

Slice the baby tomatoes and mozzarella balls in half and collect them in a large mixing bowl. Add a few spoonfuls of the kale pesto and toss gently to coat, adding desired amount of dressing. Toss in your arugula, add a pinch of flaky sea salt and serve.

Make ahead tip: The tomatoes and mozzarella can be dressed hours in advance and kept covered in the fridge, I actually recommend that they marinate in the pesto for better flavor. Just leave the mix at room temperature for awhile so the pesto dressing will distribute easily. Add arugula just before serving.

Workshop, Meditation, Living Foods

MINDFULNESS MEDITATION &

RESTORATIVE YOGA  PLUS
HOW LIVING FOODS CAN HEAL AND  TASTE WONDERFUL TOO!

IN THIS COMPREHENSIVE WORKSHOP, YOU WILL HAVE THE OPPORTUNITY TO PRACTICE MINDFULNESS MEDITATION WHILE IN RESTORATIVE YOGA POSES FOR DEEP RELAXATION.

AN ADDITIONAL OPPORTUNITY IS TO FOLLOW THIS 2- HOUR WORKSHOP WITH A “LIVING FOODS” LUNCH & LESSON

FRIDAY, SEPTEMBER 20, 2013

RESTORATIVE YOGA AND MEDITATION: 9:30 am - 11:30 am

$35.00

LEARN AND LUNCH WITH LIVING FOODS: 11:30 am - 1:00 pm

$25.00

BOTH WORKSHOPS (9:30 am - 1:00 pm)

$55.00

These wonderful workshops will be held at beautiful Blue Heron Portal Studio

3337 Laguna Canyon Rd, A, Laguna Beach, CA 92651 

SUSAN M. RUBIO HAS BEEN TEACHING HATHA YOGA SINCE 1993 AND MEDITATION CLASSES FOR THE PAST 10 YEARS. CURRENTLY SHE COMBINES 3 OF THE 8 LIMBS OF YOGA IN HER TEACHING- ASANA (POSES), PRANAYAMA (BREATHWORK) AND SAMADHI (MEDITATION)

 

CINDY DUPUIE is a Functional Medicine Nutritionist and with a private practice in Irvine. She has always felt that the human body is an absolutely amazing machine with its own innate ability to heal itself given the right tools.  Good, healthy, yummy tasting food is a passion of hers and she loves bringing wonderful recipes and ideas to anyone who is willing to listen!

TO ATTEND: PLEASE REGISTER IN ADVANCE FOR THE WORKSHOPS BY SEPTEMBER 18, 2013. There is limited space.
To reserve your spot, please sign up quickly!

MAIL CHECK FOR REGISTRATION TO: SUSAN RUBIO, 2083 GOLF LINKS DRIVE, PRESCOTT, AZ. 86301.  YOU MAY ALSO USE PAYPAL TO REGISTER.

Easy Savory Gluten Free Chia Nut Bread

Savory Chia Nut Bread

This hearty, savory, dense bread can almost be a meal in itself.  It takes 5 minutes to throw together and about 25 minutes to cook.  It's a no brainer and packs a lot of fiber, good fat and protein as well as wonderful flavor. I hope you will try it!!!

Ingredients:

• 1/2 cup chia seeds
• 1/2 cup raw sunflower seeds
• 1/2 cup raw pumpkin seeds
• 1/2 cups gluten-free rolled oats, ground into a flour *
• 1/4 cup raw buckwheat grout, ground into a flour *
• 1 tsp dried oregano
• 1 tsp finely chopped fresh rosemary
• 1/2 tsp thyme
• 1/2 tsp Real Salt
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 cup currents or chopped raisins
• 1 cup water

Instructions:

• Preheat oven to 325 F and for easy clean up line a 9-inch square pan with two pieces of parchment paper, one going each way.
• Add rolled oats and buckwheat into a high-speed blender or food processor.  Blend or process until a fine flour forms.
• Place all dry ingredients into a large bowl and stir until well combined. Stir in dried fruit and water.  The mixture will be  watery and runny at first, but it will thicken up fairly quickly due to the chia seeds.  Place mixture into the pan and smooth it out evenly with moist hands or a spatula.  You may want to lightly sprinkle the top with a course salt. 
• Bake at 325F for about 25 minutes or until firm to the touch.  Let cool in the pan for 5 minutes and lift out and place on a cooling rack.  
• Slice into 4 squares and then each square in half on the diagonal.

I love topping it with a little bit of arugula and a thick spread of goat cheese.  It's like biting into a little slice of heaven.

Make a sandwich with avocado, and navy bean hummus in the middle and you have an easy lunch.  Just add a piece of fruit and your body and mind will be satisfied for hours.

*Note: you may substitute the oat flour with brown rice flour and you can always purchase the oat flour and buckwheat flour already ground and ready to go.  And I prefer the currents over raisins.

Hooray! Fig Season is Here !!!

 Aren't these absolutely beautiful? The luxury of a luscious ripe fig is quite extraordinary and even a little bit decadent. Figs are ripening on the trees and are back in the markets so don't wait to taste this season's little gems! The season starts in June and goes through October with six varieties of figs.   

I tasted my first fresh fig about three years ago and I was hooked on this ancient fruit which dates back to around 8,000 BC and were possibly the first fruits cultivated by man.  The ancient Egyptians made a pastry of figs rolled in dough, which could be considered, the precursor of the modern day fig newton.

It's wonderful to just pop these delicate little fruits into your mouth or spread a little bit of goat cheese on and let the texture and taste send you into another world!  Of course, this paired with a crisp, light Chardonnay or Merlot is even a bigger treat!  If you want to make a dessert that will stop your guests in their tracks, follow the simple 20 minute easy recipe for roasted figs at the bottom of this  page and let everyone experience a little slice of heaven! 

But before I take you there, I want to share a recent experience that I had under the fig trees.

I recently had an opportunity to camp on a small organic/bio-abundant farm in Brentwood, California (northern/central valley) amongst the apricot and fig trees and was able to just reach up and pick the fruit right off of the trees.  The whole weekend was wonderful with so much learning on so many levels. Part of that learning was just spending time on the property amongst many varieties of plants and trees that seemed so happy to produce so prolifically without the use of any pesticides.  It is something that I wish everyone could have an opportunity to experience.  I came away with such a reverence for the people who are the creators and caretakers of the farm and a feeling of awe to see how food can be grown and enjoyed in such a beautiful and sustainable way.

My favorite and possibly the best part of the whole trip that will be embedded in me forever was lying in a bed of arugula planted between the rows of fig trees (the picture above).  We were given the instruction to go meditate/sit amongst the fig trees and it was an experience that I did not want to end and will never forget.  The smells, the sounds and sense of peace that the trees, the soft afternoon breeze and the spicy, soft arugula gave was truly a gift.  

And now for the recipe that your guests will be swooning over :-)

Roasted Figs

Ingredients:

12 Black Mission figs, halved vertically

1 Tablespoon unsalted butter

4 Tablespoons balsamic vinegar

2 Tablespoons Raw Honey

3 ounces fresh goat cheese

Directions:

1. Preheat oven to 400 F.
2. While the oven preheats, melt the butter in a small saucepan, along with the balsamic vinegar, honey and a pinch of Real Salt.   Bring to a boil, then reduce to a simmer and cook about 5 minutes, or until slightly thickened.
3. Place the figs, cut side up, in a baking dish the size of a pie pan.  Top each fig half with 1/2 teaspoon to 1 teaspoon of goat cheese.  Drizzle the balsamic vinegar syrup over the figs.
4. Roast in the oven until very soft, 10 to 15 minutes.
5. Arrange on a pretty platter and enjoy!

 Figs are very delicate and bruise easily, and should be kept in the refrigerator once they have become ripe, where they will stay fresh for about 2 days.