Artificial Sweeteners 101

Maple syrup is one of my favorite sugar alternatives.
Image: Chiot's Run / Flickr CC

If you’re a sweets fiend trying to live healthy, then it’s probably a constant battle to cut down on sugar intake. I, for one, didn’t have any idea how many processed foods contain high levels of sugar—until I started paying it special attention. Its packed into things you’d expect it to be in (though in larger amounts than necessary), like juice. But it’s also often in plenty of places you might not expect it—ketchup, pasta sauce, salsa, pasta or macaroni salad, baked beans, crackers, and even processed meats.

Even as someone that’s never been a sugar junkie, it has been hard to cut out those little white granules. It started with switching from flavored CoffeeMate creamer to half and half with just a little sugar added, and eventually no sugar at all. I used to think coffee without sugar was, well, gross, but to my surprise, as soon as I started cutting the sugar out, I didn’t even want to add it back in. I also started noticing that unsweetened food (like vegetables) started to taste sweeter to my un-inundated palate.

I’ve come to love savory foods more than I ever thought I would. But still there are times when I want a little extra sweetness that’s not sugar. Why not sugar? It’s earned quite the bad reputation among health experts, and has been linked to problems like obesity, heart disease, cancer, raised blood pressure, insulin resistance, blood sugar level spikes, increased glycosylated hemoglobin, and even impaired brain function. Yikes!

I’m certainly not perfect and I do still consume regular ‘ol sugar at times, but if I have an active role in choosing the sweetener, I generally try to go for something different. There are a lot of options, some of which are better than others. None are perfect, and some even contain higher levels of fructose than table sugar does—so keep that in mind when choosing which ones to use.

My favorite alternative sweeteners include maple syrup, honey, and coconut sugar. Maple syrup is high in sucrose, contains antioxidants, and has low fructose levels. Honey (raw, not processed) is rich in nutrients but still contains high levels of fructose, which is one of table sugar’s main downfalls. Coconut palm sugar is fairly low in fructose content, but it’s still just as full of carbs and calories as regular sugar.

Other options for natural sweeteners include agave, which is incredibly sweet but also has very high levels of fructose (75-90 percent, or more than high fructose corn syrup), making hit hard to metabolize. Molasses is another more nutrient-rich option, though also high in fructose.

Brown rice syrup is a fructose-free option, but could possibly contain arsenic (just as brown rice can). Sweeteners such as Lo Han (monkfruit) and Stevia are options as well, though they both still perpetuate the desire for sweets—meaning you’ll continue to crave sugary foods. Yahoo! Shine has a great article that outlines the different types of natural sugar alternatives, with pros and cons for each.

Do you use sugar alternatives at home? Please share with me which sweeteners you do (and don’t!) use in the comments.

Have a Happy St. Patty’s Day… Minus the Hangover

If you're planning on getting a drink or three for St. Patty's Day, keep these foods in mind to minimize hangovers.

Planning on going out for a good time this St. Patty’s Day? I’m Irish, so I’m all about that. Unfortunately, though, as I get older I’m especially noticing that my body is way less tolerant of alcohol than it once was. I never was much of a drinker, but I’m even less so now. I suppose that’s good news in the long run—having more than one or two drinks max per day generally makes our bodies cringe a little bit.

However, there are still times when I like to go out and have more than just one drink with friends—heck, maybe I’ll even have two or three! The question that comes to mind then is, How can I help my body recover faster?

Bananas are full of potassium.

Believe it or not, what kind of foods we eat before and after a night on the town can have a huge effect on how we feel the next day. So, if you’re planning on drinking more than a pint this St. Patty’s Day, plan on eating some of these foods to help your body recover:

Asparagus – Boosts enzymes and helps break down alcohol. Eat before, during, or after going out to help with hangovers.

Bananas – Restore full muscle function by giving them a good boost of potassium. It helps with those day-after shakes you might sometimes feel. On that same note, kiwi and spinach are also loaded with potassium.

Clear Liquids – Before, during, and after drinking, focus on clear liquids rather than those rich in color. Drinks with brandy, bourbon, red wine, tequila, and others are rich in cogeners, which means they’re far more likely to cause a hangover. Drink a glass of water in between each drink as well as in earnest before going to sleep.

Honey gets toxins out and restores antioxidants and fructose.

Coconut Water – Coconuts, and coconut products are amazing. Coconut water is no exception. Filled with electrolytes without all the artificial ingredients, it’ll help restore your body faster than sugary sports drinks.

Eggs – Organic pastured eggs will give your body some much needed protein, which helps to break down toxins and restore vitamins drained by alcohol.

Honey – Eat raw honey with a few crackers to restore antioxidants and fructose. This will help flush out your system and get rid of any toxins that might still be lingering the day after.

Organic Broth – Drink clear organic broth the day after drinking help replace lost sodium and potassium in your body.

Prickly pear helps soothe inflammation.

Prickly Pear – Offsets inflammation caused by alcohol if consumed as a fruit, in capsule form, or as a tea or juice a few hours before the party starts. Delicious and nutritious!

Tea – Craft a cuppa ginger or peppermint tea to ease any nausea you might have. I’d stick with herbal blends until you’re sure your body can handle caffeine.

Toast – Your liver is too busy processing alcohol to regulate blood sugar, which means that you’re very likely to be lacking in that department. Pop a few slices in the toaster and top them with butter (I also like cinnamon and sugar on mine). It’ll help get your blood sugar back up as well as settling an upset stomach.

Tomato Juice – Vitamin and mineral-rich tomato juice might be just what you need after St. Patty’s Day. It’ll rehydrate your body and flush out toxins from your system, leaving you feeling refreshed.

Quinoa – Your amino acids also get drained by alcohol, but quinoa can help replace them! Plus, its nice neutral flavor will be easy to stomach even when you’re not feeling so great.

Trade the coffee for a soothing herbal tea instead.

And a few things to avoid (even if you think you’re craving them), as they’ll likely irritate your stomach even more:

Coffee

Greasy food

Alcohol

Orange or grapefruit juice

What are your favorite foods and drinks after a night on the town?

All images are from Shutterstock.

Essential Home Remedies: Sinuses

Welcome to the third part of my “Essential Home Remedies” series of articles. I’ve already talked about skincare (here) and stomach problems (here), and today we’re moving up to the head area to talk about sinuses. Got one of these problems? Check out these awesome remedies:

Cold or Flu: Been there, done that. But I never knew that grapefruit could make a difference. Yep, that delicious pink fruit can help you feel way better in no time. Cut a grapefruit into quarters (don’t peel it), place it in a pot filled with water, and heat it to just under a boil. Stir, adding a tablespoon of honey. Pour the mixture into a mug and drink it as a cup of tea. There is vitamin C and flavonoids in the fruit and rind that will help boost your immune system. Plus, the honey and warmth will make your sore throat feel better.

Fresh grapefruit tea will help boost your immune system and make your throat feel better.
Image: prevention.com

Nasal Congestion: The key to getting rid of nasal congestion is getting out any mucus or pollen that might be clogging it up. This can be done using a nasal saline solution from the store, or with a homemade one. Just dissolve a teaspoon of salt in one cup of water, then use a bulb syringe to squirt the liquid up each nostril. This should provide some instant relief, even if it doesn’t make your cold or allergies go away.

Seasonal Allergies: Itchy eyes, runny noses, and sneezing sure have a way of ruining the beautiful spring weather. While there’s no “cure” for seasonal allergies, sufferers can get some relief by using butterbur supplements three times per day. Researchers in Switzerland found that the butterbur worked just as well as antihistamines but didn’t have the side effect of drowsiness.

As with the previous articles on home remedies, these are just suggestions to consider. Before treating yourself, be sure to consult with your doctor or other licensed health professional.

Home Remedies for Common Ailments

Bananas are a great source of potassium.
Image: Shutterstock

 As the holiday season comes to an end, I find myself feeling run-down, tired, and under the weather. I’m still eating well and exercising daily, and I love spending time with friends and family—but after two weeks, it can become exhausting. Yesterday, I was at work when my eye muscle started twitching, one of the signs of potassium deficiency. This morning, I dutifully ate a banana before work. Then I got to wondering what other natural remedies can be used for common ailments. Here’s what I came up with:

Chicken soup is a traditional cold remedy.
Image: Bram Cymet via Flickr CC

1. Chicken Soup has long been used to treat the common cold. It provides a warm meal for the body, but some also claim it helps reduce white blood cell activity, which is what causes the respiratory symptoms of the common cold.
2. Clove Oil contains eugenol, which is both an antibacterial and a painkiller. Because of this, it can be used to treat toothaches when mixed with olive oil. However, be sure to look up exactly how to prepare the clove oil. It should never be used undiluted, put directly on broken skin, or taken in large doses.
3. Bicarbonate of Soda (baking soda) is the main ingredient in most antacids. By mixing a teaspoon in a cup of water, you can easily treat an upset stomach (as long as you don’t mind it being a little salty tasting).
4. Whole Milk contains Monocaprin, which can be especially useful to those suffering from cold sores. Monocaprin slows the virus activity that causes cold sores to emerge and blister, so drinking whole milk can help promote healing when this happens.
5. Honey is probably my favorite remedy for a sore throat. Not only is it delicious, but also it is as effective as some cough syrups to suppress coughs and soothe sore throats. It can be mixed with lemon and ginger tea or eaten alone.
6. Vinegar is one of the best ways to cool sunburns when applied as a solution or pure via spray bottle.
7. Olive Oil, which I’ve spotlighted before as a natural beauty product, can be used to treat earaches when warmed. It soothes the inflamed eardrum and helps relieve pain in the eardrum, which is caused by a mucus blockage.

Honey is a delicious remedy for a sore throat.
Image: Shutterstock

Have you ever used any of these home remedies (or others) with success? Or are there any that you think don’t work? I’ve tried about half of the remedies above with success, but the other half is listed on the word of others. List any other remedies you can think of in the comments below! I’ll look forward to reading them!