Truvia January 28, 2009

Sucralose Molecule

Sucrose Molecule

Q: Is Truvia better than Splenda?

A: They are different. You can decide which one is “better.”

What do I mean? Splenda is an artificial sweetener. The phrase “It tastes like sugar b/c it’s made from sugar” is true. Splenda starts as the same molecule as sugar, sucrose. A few oxygen atoms and a couple of hydrogen atoms are removed and replaced with chlorine atoms (Cl-) to create sucralose (Splenda). See the picture. The body does not recognize the chlorine as toxin but rather the molecule as a whole. It is not able to be digested and passes on through the GI tract. Splenda is 600 times sweeter than sugar so less is definitely more. It is also heat stable and therefore can be used in baking and cooking, unlike some other artificial sweeteners. These are all good things. Whether or not Splenda is “bad” for you is still in debate. I’m still cool with small quantities.

Truvia comes from a plant, stevia, so it would be what we loosely call a “natural” sweetener. According to www.truvia.com, the sweetener is extracted from the leaves in a similar way as steeping tea. It is still then “processed” further to create the crystals or liquid used as a sweetener. Truvia is also calorie-free which makes it a nice sweetening choice. There are recipes on the website, so you can apparently bake with Truvia. The shortbread recipe, however, calls for 18 packets of Truvia. That’s kind of annoying.

So I think this is comparing apples to oranges. If you are into the more “natural” diet thing, Truvia is a great choice. Splenda can be a great choice too and looking at the molecular structure it looks pretty “natural” to me. The point is always moderation. If you saw me in the grocery store you might find either one of the products in my cart.

Cottage Cheese January 27, 2009

Cottage cheese is kind of a gross sounding title for a post. Even though I love the stuff, it still sounds slightly unappetizing. But hopefully it caught your attention and now you are reading about cottage cheese.

I’m going to start posting about some of my favorite food products on the market.I am often asked about what brands are best to buy. I think there are a lot of nutrition gems hidden in the inner “forbidden” aisles of the grocery store. Hopefully this will give you some fresh ideas for food.

Today I tried a new product – Rachel’s Cottage Cheese, Cucumber and Dill flavor. This is good stuff. If you maxed out on cottage cheese on previous diets or think it just doesn’t taste that great, give this brand a try.  At my Publix, there were 4 flavors to try. The product is hormone-free dairy, low fat (2g), good source of protein (14g) and moderate calories (140). I am always looking for a convenient and tasty dose of protein for my lunches. I will definitely be buying this cottage cheese again.

The company’s website it: www.rachelsdairy.com. The website did not mention cottage cheese yet. It must be pretty new. There is a place to sign up for offers and coupons. This is a picture of one of their yogurts. The cottage cheese looks very similar.

Smoothies January 22, 2009

I love Smoothies. I still remember my first Smoothie King smoothie when I was in 6th grade. This is around the time that the whole smoothie thing took off. I think smoothies can be an incredible, healthy addition to your diet. They can also be laced with a tremendous amount of sugar (and therefore calories) if you are not careful. So I say it’s time to appreciate the true sweetness of fruit and pass on the added sugar (aka turbinado) in store-bought smoothies and learn how to make this nutrition miracle in  your own home.

A proper blender is imperative for making a great smoothie. I have tested quite a few blenders in my day and have decided that the Magic Bullet is as great as they advertise it be. If you plan on making smoothies regularly, you need a Magic Bullet. 

Using frozen fruit instead of ice is a crucial ingredient. It’s hard to blend up the ice thoroughly enough in a blender. Plus, crushing ice seems to ware out your blender more quickly.

So here is my basic smoothie recipe. I believe I figured it to be about 300 calories and about 10 grams of fiber.

1 cup frozen fruit (I prefer berries)

1 cup liquid (milk or soy milk)

2-3 tbsp of low fat yogurt, any flavor (this gives creaminess)

1 tbsp ground flax seed

1 tsp Fibersure (you can find this in the Metamucil isle at the store)

In a magic bullet cup, fill with the frozen fruit first and then cover with milk. You may need to keep adding some milk to make it fluid enough. Next add the yogurt, flax and Fibersure. Screw on the blade and mix away!

I have also added 1 scoop of protein powder to my shakes when I have it. My favorite protein powder is chocolate from HealthyWay Cafe here in Jacksonville. You can order it online at: http://www.healthywayorganics.com/Merchant2/merchant.mvc?Screen=PROD&Store_Code=HO&Product_Code=U&Category_Code=

When I use this powder I eliminate the yogurt and have to take into account the extra calories. The chocolate and berry flavors go together so well in my opinion.

When you do decide to buy a smoothie, remember to check the nutrition facts. Many of the smoothies in chain places are over 500 calories. If your smoothie is a snack, try to keep it under 250 calories and look for good nutrients like fiber and protein. If it’s a meal, then go for under 400 calories or so. A great way to get your smoothies in the right calorie range is to elliminate the added sugar. Turbinado is often listed as an ingredient in smoothies. Turbinado is just raw sugar. It is really no better for you than table sugar. I’m not gonna lie: the first time you order your smoothie without  sugar it will taste different. But you will get used to it and your waist line will appreciate it.

My 2009 Resolution January 5, 2009

My resolution for this year is to actually update my blog regularly with helpful information.  To get things started off, I found this great article about weight loss from a Maryland paper. The MD’s philosophy is right up my alley. Hope you enjoy!

Happy New Year everyone. May it be healthy and happy.

http://www.baltimoresun.com/services/newspaper/printedition/sunday/ideas/bal-id.profile04jan04,0,2868704.story