Sweetener--Which is best?

I have been asked very often lately which sweetener to use. Sweetness is very important in life. Sweetness adds to our attitude and the way we relate to people. Sweetness balances saltiness.
Sweetness is a flavor that adds to our foods and that we sometimes crave.
There are so many sweeteners now that it is hard to know which is the best to use and which is healthiest.

Many sweeteners claim to have to no calories or little effect on your blood sugar. These sweeteners are artificially made and have no long term studies to prove they are safe. Our grand children and great grand children may see some bad effects from these substances. Some we already know cause harmful effects.


Saccharin (Sweet'n'Low) and Aspartame (Equal, NutraSweet) have been linked to serious health problems and cancer.

Splenda (Sucralose), discovered in 1976 was discovered by a British Scientist attempting to create a pesticide. It is a chlorinated molecule, which is the basis for DDT. It can accumulate in body fat.

Agave Nectar is about 70-90% fructose. It can raise the fat in our cells and contribute to high triglycerides which can contribute to heart disease. It can also lead to insulin resistance and high uric acid levels.

Stevia is  produced from a leaf found in South America and has been used for many years there and over 30 years in Japan. It can be highly refined (processed)so be sure to get the powder or liquid in the green or brown form, not the clear or white form. It is 100- 300 times sweeter than white sugar. It is usually mixed with inulin or Maltodextrin to make it more palatable. Both of these ingredients are forms of sugar which add calories and affect the blood sugar.

Xylitol is a natural occurring alcohol found in fruits and plants. It is used in chewing gums and as a sweetener by some with diabetes. It is very toxic to dogs. It does reduce bacteria in the mouth and can reduce bacteria in ear infections.

More natural sweeteners include:

 Date sugar which is finely ground dates. Although it does not dissolve in liquid like some other sweeteners do, it tastes great and can be used in baking.

Molasses is probably the most nutritious sweetener. It is high in iron, calcium, magnesium and potassium. It is derived from cane sugar or beet sugar. The longer it is boiled the more nutritious it becomes, the darker it becomes the less sweet it becomes.  Blackstrap molasses is the most nutritious form.

Maple syrup is created from the sap of the maple tree. It contains many minerals such as zinc, potassium, calcium and manganese. It comes in different grades; A being much lighter and B and C being darker and used primarily for cooking. It also contains phenols that are antioxidants.

Local Honey is a great choice for sweetener. It is the oldest natural sweetener. It can have a huge range of flavors. Using local honey gives the benefit to fight allergies in the area. Raw honey contain enzymes, minerals and vitamins.


This is just a little about each of these sweeteners. I prefer to use the more natural forms of sweetener or none at all. Sweet fruits and vegetables can help replace the need for sweeteners during a craving. There are a variety of spices like cinnamon and cardamom that add sweetness to dishes, too. Contact me if you are interested in more information www.joy-riddle.healthcoach.integrativenutrition.com

These are a Few of My Favorite Things...

Hi, I hope you are having a great day! I would like to share with you a few of my favorite things. These are things that have improved my quality of life and I hope they can help you.

We love coconut oil at our house.  It is very versatile. I use it for my face moisturizer and my body lotion. My husband uses it for a fungus problem he has on his toes. I used it as sun screen the last time I went to the beach and that is the first time in years that I did not get a sunburn. We cook with it. That is why we have two jars; one for cooking, one for personal care. It is great to fry with and it is a perfect replacement for vegetable oil in baking.  It is also great to replace margarine or butter on toast or in oatmeal. Coconut oil has anti-bacterial, anti-viral, and anti-fungal properties. Read this article for more information: http://authoritynutrtion.com/top-10-evidence-based-health-benefits-of-coconut-oil/;  https://www.drbronner.com/our-story/mission/

I love Tea. These two teas  are caffeine free and help with detoxing the liver. They taste great and help replace coffee in my mornings.  http://www.sunwarrior.com/news/11-health/benefits/-of-dandelion-and-dandelion-root/;  http://www.whiteteaguide.com/whiteteahealthbenefits.htm

Glass water bottles... The one in the middle is mine. Using a glass water bottle prevents the risk of getting harmful chemicals from plastic bottles. Filling your own bottle saves landfills from a huge amount of unnecessary waste. Most studies show that filtered water from home and even home tap water is cleaner than pre-packaged water. Most should drink 64-100 oz. of water per day. Read this article for more information: www.thenourishinggourmet.com/2010/11/5-reasons-you-should-stop-using-plastic-water-bottles

Now this is amazing. I have been experiencing hot flashes and sweats for about two years. ( I know, I am telling my age).  I know eating sugar really affects this, so I try to avoid all sugar and eat very little fruit. I have tried several things including progesterone cream. This winter the sweats have been especially disruptive...especially to my sleep. About a month ago I listened to a talk by Alisa Vitti author of  Woman Code. She suggested Ashwagandha, Rhodiola, and B5 to help balance the adrenals and hormones and decrease hot flashes.  I was already taking Adrenal Balance which contains rhodiola and a B complex vitamin that contained the B5. About 3 weeks ago I added Ashwagandha and Healthy Vata. I have only had a minimal amount of hot flashes and no sweats in two weeks. Sleep is great!  http://www.banyanbotanicals.com/proinfo.asp?number=1021 Contact your health care provider before adding new medications or supplements to your regime.

We have also gone gluten free due to allergies. These are our new baking go to's. We make pancakes and muffins. The garbanzo bean flour can be used just like wheat flour. I have made cookies for my son's track team friends and they love them. Ask me about some recipes or scroll through to my other blogs and see some of the recipes I have posted.

 

 

Oils.. We have started using oils to replace some traditional cleaners and also for some other things. I use the Thieves cleaner to clean my house and it smells wonderful. My son has used the oil Vetiver to help with concentration. He used it during a resent ACT exam and brought his score up from 26 to 30. I use M-grain for my headache and migraine pain and have been able to decrease other pain meds by 3/4.  When my son had diagnosed flu this winter, we defused Thieves oil and also put it on our throats. Neither my husband nor myself got the flu and my son was well in two days. If you would like information about the oils ask me. http://www.youngliving.com/en_US

So these are a few of my favorite things.  Another Favorite thing is my Class at Institute for Integrative Nutrition. If you think this might be something you would be interested in, click on the Link  http://www.integrativenutrition.com/health-happiness-roadmap?erefer=0015000000p8XwjAAE   Also I will be far enough along in my program to begin doing Health Histories with clients soon. If you would like to do a health history with me please email me at joyriddle6@gmail.com