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September 2009 Newsletter
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170 Pounds of
Sugar!!
In my wellness presentations and counseling
sessions I educate people about the dangers of white sugar consumption
and its impact on our health. I was happy to read a recent article in
the Wall St. Journal that the American Heart Association (AHA) has
finally come on board and stated that refined sugar has a direct link
to obesity, and heart health. Their new recommendation is that women
should limit their sugar consumption to 6 teaspoons per day; 9
teaspoons for men (that's about 100 and 150 calories
respectively)--which would be quite a reduction for most people!
The AHA also confirmed that the average American consumes 170 lbs of
sugar per year--or about 3 1/2 lbs of sugar per week! Most of the
sugar comes from soft drinks, candy, baked goods and dairy desserts. I
know what you're thinking: Ugh!
We can learn to satisfy our sweet tooth habits by eating healthier
versions of our favorite treats. It also helps to understand why we
even crave that much sugar and what it is that our body is actually
looking for. If you would like help making the connection between the
food you yearn for and the way you feel everyday, contact me for a free consultation. In the
meantime, read the article below for additional insight.
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This Month's Feature Article
Your body is
talking to you. Are you listening?
 The body is an
amazing source of intelligence. It is always there for you, pumping
blood, never skipping a heartbeat, digesting whatever food you put in
it and maintaining homeostasis. Is this reliable, intelligent
bio-computer making a mistake by craving ice cream or a hamburger or
chocolate? Are cravings due to lack of will-power or discipline? I'd
like to suggest that cravings are not a problem. They are critical
pieces of information that tell you what your body needs.
The important thing is to understand why you crave what you crave.
Perhaps your diet is too restrictive or devoid of essential nutrients.
Perhaps you are living a lifestyle that is too boring or stressful.
Your body tries to correct the imbalance by sending you a message: a
craving. A craving for something sweet could mean you need more
protein, more exercise, more water or more love in your life. The key
to stopping the sugar craving is to understand and deliver what your
body really needs.
Your body knows best and is always trying to create balance. However,
products like refined foods, sugar, caffeine, alcohol and drugs (which
have little or no nutritional value) are confusing to the body. They
throw the body off-balance and can create serious cravings as your body
tries to get what it needs to restore internal harmony. The more your
food is whole and healthy, the easier it is for your body to stay in
balance and provide you with a happier, healthier life.
No book or theory can tell you what to eat. Only awareness of your body
and its needs can tell you. Of all the relationships in our lives, the
one with our body is the most essential. It takes communication, love
and time to cultivate a relationship with your body. As you learn to
decipher and respond to your body's cravings, you will create a deep
and lasting level of health and balance.
The next time you
have a craving, treat it as a loving message from your body instead of
a weakness. Try these tips to respond to your body:
1. Have a glass of water and
wait 10 minutes.
2. Eat a healthier version of what you crave. For example, if you crave
sweets, try eating more fruit and sweet or root vegetables.
3. What is out of balance in your life? Is there something you need to
express, or is something being repressed? What happened in your life
just before you had this craving?
4. When you eat the food you are craving, enjoy it, taste it, savor it;
notice its effect. Then you will become more aware and free to decide
if you really want it next time.
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Did you know...
about the other health professionals
at my office location??
Discover these great services and special
offers
inside the Bikram
Yoga Westfield studio:
(Discounts apply to
first-time customers only)
EXERCISE: Bikram Yoga Westfield - www.bikramyogawestfield.com
$25
for one week of unlimited yoga
SKINCARE:
Soma Skincare Spa, LLC - 917-698-2605
Rachel Vanterpool, NJ
Licensed Esthetician
$10
discount on any service
Julien Griffault,
Massage Therapist - 908-477-0188
$15 discount on any service
NUTRITION:
Recipe for a Healthy Life - www.recipeforahealthylife.com
Sharon Goldner, Certified Holistic Health Counselor
& Chef - 908-242-3763
Free Initial Consultation
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Food
Focus: Natural Sweeteners
Who among us doesn't love sweets? The sweet
flavor releases serotonin in our brains, the chemical responsible for
our sense of well-being and contentment. But when it comes to
sweeteners, not all are created equal. There are side effects and
health risks from refined sweeteners like white table sugar and
high-fructose corn syrup, and from artificial sweeteners like
NutraSweet, saccharin and Splenda. Because they have been stripped of
vitamins, minerals and fiber, refined sweeteners can spike blood sugar,
which can often lead to cravings and mood and energy fluctuations.
Instead, using naturally and minimally processed sweeteners can reduce
cravings for sugary things, level blood sugar ups and downs, stabilize
moods and have a dramatically positive effect on long-term health.
Here are a few natural sweeteners to substitute in drinks, food and
baking. Since they are all approximately 1.5 times sweeter than refined
sugar, you can use less. You can find them in most supermarkets or
natural food stores. When replacing sugar with liquid sweeteners in a
recipe, reduce the amounts of other liquids.
Raw Honey
Everyone seems to love honey, one of the oldest natural sweeteners on
the market. Honey will have a different flavor depending on the plant
source. Some are very dark and intensely flavored. Wherever possible,
choose raw honey, as it is unrefined and contains small amounts of
enzymes, minerals and vitamins.
Agave Nectar
Agave is made through the extraction and purification of the juice of
the agave cactus. It does not stimulate insulin secretion as other
sugars do, so it does not create a "sugar rush." It has a delightfully
light and mild flavor.
Maple Syrup
Maple syrup is the concentrated extract of the sap of maple trees. It
adds a rich, deep flavor to foods and drinks, Make sure to look for
100% pure maple syrup, not maple-flavored corn syrup. As with all
sweeteners, organic varieties are best.
Brown Rice Syrup
This product consists of brown rice that has
been ground and cooked, converting the starches to maltose. Brown rice
syrup tastes like moderately sweet butterscotch and is quite delicious.
This sweetener is actually less sweet than sugar, but compensates with
more flavor.
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Recipe
of the month:
Maple Fruit Compote with
Toasted Nuts
Prep time: 10 minutes - Cooking time: 20 minutes
Serves: 4
Ingredients:
2-3 apples
2-3 peaches or pears
2 tablespoons maple syrup
1/2 cup raisins
juice of 1 lemon
1 teaspoon cinnamon
1 cup walnuts, or nuts of your choice
1/2 teaspoon fresh ginger, minced
2 tablespoons brown rice syrup
Directions:
1. Wash, core and chop fruit into slices or
chunks.
2. Place in a large saucepan with 1/3 cup of water. Add the maple
syrup and raisins.
3. Cook over medium heat, stirring occasionally, for 10 minutes.
4. Add lemon juice and cinnamon. Cook for another 10 minutes, until
soft.
5. While fruit is cooking, place chopped nuts in a skillet over
medium heat and toast, stirring often, for 5 minutes.
6. Drizzle honey over the nuts and add ginger, but keep stirring
since the honey can easily burn.
7. Top warm fruit with toasted nuts and enjoy!
Try using different natural sweeteners in this
recipe--mix it up! Have fun!
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 Forward to a Friend
Please forward this newsletter
to friends, family members or colleagues who might be interested and
inspried by receiving it
or suggest that they visit my
website:
www.recipeforahealthylife.com
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 About SharonSharon Goldner motivates individuals and groups to
live their fullest potential. As a Certified
Holistic Health Counselor and owner of Recipe For A Healthy Life,
she makes the connection between food, and the mind and body so that
individuals can easily understand their path to health and vitality.
She is a graduate of the Institute of Integrative
Nutrition in New York City, and is certified by the American
Association of Drugless Practitioners and Columbia University Teacher's
College. Her training as a Vegetarian Chef at
the Natural Gourmet Institute for Health & Culinary Arts in New
York City enables her to work with clients in a fun and practical way
as they create a realistic eating plan.
Sharon
is also a frequent wellness speaker for both corporate and
not-for-profit groups. Her empowering message provides participants
with the tools and inspiration to improve their food choices and the
quality of their lives.
Call today! And create your
own recipe for a
healthy life! 908-242-3763
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