Health Notes #19

Sugar and How It Affects YOU!

1. Sugar gives empty calories--no vitamins, minerals, or fiber--yet it requires these nutrients in order to be digested.

2. Sugar is a concentrated energy source, devoid of fiber which causes a tendency to overeat.

3. Sugar inhibits your white blood cells ability to fight infection, decreasing your resistance to disease.

4. Sugar increases dental decay.

5. Sugar is rapidly converted in the blood to fat increasing obesity, risk of heart disease and diabetes.

Suggestions for controlling sugar intake

1. Do not put sugar on the table. Try using raisins, dates or some other dried fruit for a natural sweetener.

2. Be sparing with all concentrated sweeteners such as molasses, honey or date sugar.

3. Start building up a supply of dessert recipes that use little or no sugar. Mark the ones that your family really likes. In many desserts you can cut the quantity of sugar in half and the dessert will still be acceptable.

4. Avoid desserts that use milk, sugar and eggs together as this mixture may cause fermentation.

5. Do not buy any breakfast cereals where sugar content is high.

6. Use raw fruit or fruit canned in its own juices.

7. When serving juice, use unsweetened fruit juice rather than sweetened drinks.

8. Try sweetening with apple juice concentrate rather than white sugar. Remember apple juice concentrate is a sugar too and has calories.

9. Do not eat candy or other sweets, or anything between meals.

10. Do not use sweets as a reward.

11. Let desserts be special, not served every day.

12. Get your family in on the plans for developing a healthier diet and let them know the reasons why.

Date or Raisin Rolls

Use your favorite whole grain bread recipe. Roll out evenly, 1/2 inch thick. Spread with date or raisin butter*. Sprinkle with nuts. Roll up and cut into slices. Place on a sprayed cookie sheet. Let rise until double. Bake at 350o F for 30 minutes.

*Date/raisin butter: 2 c. dates or raisins; 2 c. pineapple or apple juice; 1 t. flavoring; pinch of salt.

Mix together and cook over medium heat till dates or raisins are cooked to a mush. Blend in blender and spread on rolls after cooling slightly.

Coconut-Oat Pie Crust

1 c. regular oats
1 c. unsw. coconut
1/2 t. salt
4-5 T. water

Blend first two ingredients on high 15-20 seconds until ground. Pour into bowl and add remaining ingredients. Mix together well with hands. Press evenly into 9 inch pie pan and bake at 350o F until browned but not overdone.

Fill with lemon filling:

Lemon Filling

3 c. unsweetened pineapple juice
1/2 c. orange juice concentrate
1/2 c. cornstarch
1/2 tsp. lemon extract
6 t. lemon juice
6 T. honey
1/2 tsp. salt
1 T. grated lemon rind

Bring 2-1/2 c. pineapple juice to a boil. Blend the rest of the ingredients in the blender and stir into boiling juice. Stir constantly until thick. Pour into above pie shell. Chill and sprinkle with toasted coconut. Toast coconut in a Teflon skillet on medium heat until browned. It burns easy.


Rules for weekly shopping:

NEVER shop when you are hungry.

ALWAYS read labels on packaged foods. Does it have the ingredients you really want your precious family to eat?

PLAN your shopping before you go to the store.


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