Opening Your Eyes to Sugar

Jamie Lynn

Did you know that the average American consumes an astounding 2-3 pounds of sugar each week? Actually, that isn’t surprising considering that highly refined sugars are hidden everywhere; including in bread, breakfast cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce, and frozen meals.  Sugar is often disguised by words like sucrose, dextrose, maltodextrin, and high fructose corn syrup, just to name a few.

So be advised when reading labels that if you do not see the word sugar—, look for some of these other terms. Don’t be fooled by the label “organic” when applied to sugar, because it’s still just sugar.  And anything labeled “sugar-free” is a red flag: definitely check the list of ingredients for one of sugar’s disguises (or equally toxic artificial sweetener).

Refined sugar is devoid of all nutrients. To metabolize sugar, your body must borrow nutrients from healthy cells, which causes it to deplete its own stores of vital vitamins, minerals and enzymes such as calcium, sodium, potassium and magnesium.. For some people, so much calcium is used to neutralize the effects of sugar that the bones become brittle.

Your body wants to get rid of the sugar once it is ingested: it is toxic.  Your liver can only process so many toxins at one time, and when it is in overload, your body stores that excess as fat.

Sugar sets up an inflammation response in the body. This inflammation will often manifest itself as joint pain, headaches, indigestion, cold or flu symptoms. Once the system is inflamed for an extended period of time, various diseases may arise, including: cancer, diabetes, depression, migraines, arthritis, and other musculoskeletal disorders.  These diseases are not just showing up in adults, but in young children as well.

The way to avoid eating so much sugar is to heighten your awareness about the types of foods you choose to eat.  When you go to the grocery store, shop the perimeter. Here you will find fruits and veggies, meat, and dairy products.  You may need to wander through the bulk section to find whole grains.

Begin to read labels on foods you eat often–you may be surprised at what you find.  Periodically recheck labels to be sure the manufacturer has not changed the ingredients, which is a common practice.  A few years ago a friend of mine glanced at the label of a coffee creamer that used to have only 3 ingredients.  She was shocked to see that there were now more than 10 ingredients, many of which she couldn’t identify.

Kicking the sugar habit can be challenging. Take baby steps.  Within a few days you will feel better, have more energy, sleep better, think more clearly, and maybe even drop a few pounds. Your liver and the rest of your body will thank you for it.

EAT THIS: Warming Soups and Stews

A wonderful way to eat lots of vegetables and get a ton of immunity boosting, fat loss friendly nutrients is to eat soups and stews.  This time of year, it’s a soothing meal plan:

Thai Carrot soup
2 tbsp coconut oil
2 cups chopped onions
2 garlic cloves, minced
1 tsp grated fresh ginger
1 fresh green chile
2 tsp. ground coriander
1 cup chopped tomatoes
6 cups low sodium vege or chicken broth
1 cup chopped red bell peppers
4 cups peeled and chopped carrots
1 3/4 cup lite coconut milk
2 tbsp minced fresh cilantro

Warm the oil in a medium soup pot.  Add the onions and sauté for about 10min, until golden and softened.  Stir in the garlic, ginger, chile, and coriander and cook for 1 min, stirring constantly.
Add the tomatoes, bell peppers, carrots, and chix stock and bring to a boil.  Cover the soup pot, reduce heat, and simmer until the carrots are soft, about 15 minutes.  Remove from the heat and stir in the coconut milk.
Puree the soup in batches in a blender until smooth and creamy.  Stir in the cilantro and reheat gently, if needed.

Chestnut Bison Stew

1 tbsp dried basil

3 lbs bison

2 carrots, chopped

4 stalks of celery

1 cup chestnuts

4 garlic cloves

3 tbsp olive oil

1 onion, medium, chopped

1 tsp black pepper

½ cup quinoa flour

1 tbsp tomato paste

4 cups chopped yams

In a container with a lid, place flour, pepper, oregano and basil. Put the lid on the container and shake. Now add bison to the flour and shake again to coat each piece. Set aside. Heat 1.5 tbsp olive oil in a large skillet and set over medium heat. Remove the meat cubes from the flour mixture one at a time and place them in skillet. You may have to brown them in batches. Once the meat is nicely browned, remove from the skillet. Place the meat in the slow cooker or stew pot. Add all remaining ingredients to the slow cooker or pot (plus 3-4 cups of water) mix gently and set to high. Cook covered for 6 hours in the slow cooker, or lower heat and simmer on stove for an hour.

Cauliflower and Walnut Cream Soup
1 med cauliflower
1 onion, roughly chopped
2 cups low sodium chix broth
2 cups unsweetened almond milk
3 tbsp walnuts
1 tsp. tamari
**fresh ground pepper and paprika to garnish

Trim off the cauliflower’s outer leaves and break into small flowerets.  Place the cauliflower, onion, tamari, and stock into large saucepan.  Bring to a boil.  Cover and simmer for about 15 min. until soft.  Add the almond milk and walnuts.  Puree in a blender or food processor until smooth.  Add pepper and return to reheat if needed.  Serve sprinkled with a dusting of paprika.

Pumpkin Apple Bisque

½ onion chopped

2 stalks celery chopped

Sweat in large stockpot until onions are translucent

Add:

2 apples, peeled, cored and sliced

2 cups veg or chicken stock

2 cups apple cider

3 T honey

1T Curry

1t cumin

2t cinnamon

Bring to a simmer and cook until vegetables are soft

Transfer to blender (processor or use handheld blender), puree till smooth

Place back into pot,

Add:

2 cups almond milk

4 cups pumpkin puree

Mix with whisk until incorporated and bring to boil.  This recipe makes about 6 quarts.

Curried Turkey soup
1 cup diced onions
2 tsp curry powder
3/4 tsp cayenne pepper
3/4 tsp all purpose salt free seasoning
1 tbsp olive oil
1 tbsp minced garlic
3.5 cups Chicken stock
1 1/4 cup diced turkey breast
2 roma tomatoes, peeled and diced
2 tbsp. chopped cilantro
2 tbsp. currants
.25 cup lite coconut milk

In large saucepan, saute onions and seasonings in olive oil until onions are translucent.  Add garlic and saute briefly, about 30sec.  Add .5 cup chix stock and turkey and bring to a simmer.  Cook for 3-5min or until turkey is cooked through.  Cool.
Place mixture in food processor and pulse briefly until turkey is slightly shredded.  Return to saucepan and add remaining stock.  Cook for 1hr over low heat.  Add tomatoes, cilantro, currants, and coconut milk.  Bring to a boil and simmer 1 min.

Staying Focused Through Injury – Jill N.

I am 35 years old and from the time I hit puberty until about a year and a half ago I was fat – in my head, I always cushioned the term and would use “heavy” or “overweight,” but never fat.  But when I look back at my before pictures, it literally looks like I am wearing a “fat suit” so I am now able to say that I WAS fat.  In 2006, my Mom started her Genesis Transformation process and I spent that year watching her as she engaged in her lifestyle transformation.  For the entire year, in my head, I thought: “no way” – “there is NO WAY I will be able to do that.”  However, at the end of that year, I was amazed by the changes that I saw in her.  She looked so healthy, young, and had transformed her body!  So, I decided that I HAD to complete Genesis and contacted Sheri

Jill, before

Lynn.  At that time, following some wonderful advice, I took my before pictures and when I gave them over to my coach, I divorced myself from my worries about my body, and fixing it became Sheri’s problem and not mine.  I knew that as long as I followed her recommendations, I would heal my metabolism, lose fat and become the lean person I always envisioned in my head.  I hit the ground running, and did not look back.

I started in May, 2007 and was well into my process on January 9, 2008.  I had just completed a holiday a season in which I had LOST 10 pounds between Thanskgiving and New Year’s and was rocking and rolling in my rotation.  Up to this point, I was almost 40 pounds down since starting Genesis (from my starting weight of 197# – you should know that I am 5 feet tall) and was starting to feel like I actually liked to exercise!

Imagine my frustration when I found myself propped up next to a tree in the North Bowl on Big Mountain waiting for the ski patrol to help me down the ski hill – as I had torn my ACL skiing and could not even stand on my leg without falling to the ground in pain.  I remember thinking – “not now, I am really on a roll” and then I remember thinking: “well, my cardio is already in – so I’m definitely finishing out my day picture perfect – because who knows WHEN I’ll be able to rotate again?”  I decided at that point that I would not let my knee injury change things – that I would stay clean and tight and that I would not lose the ground that I had gained in the past 8 months.

Jill with leg brace

With help and support from my Coach – we made a plan and I was able to work through my injury.  My orthopedic surgeon gave me a full leg brace, with instructions to wear it 24 hours/day for 6 weeks.  He told me that I could exercise within those confines as long as I could tolerate weight-bearing and was wearing my brace.  Within a couple of days, I was able to be back in the gym lifting weights and within 10 days I was back to rotation and cardio workouts!  From the time of my initial injury to the time I scheduled my surgery (in June of 2008) I lost an additional 25 pounds. Despite my knee injury I lost over 60 pounds in my first 13 months as a Genesis Transformer and went from a size 16-18 to a size 2.

In addition to working through my initial injury, my coach helped me with planning to make it through my surgery and subsequent recovery – which I was able to do while maintaining my original weight-loss.  Now, as I look at my life and reflect on the changes that Genesis Transformation has brought to me, I am truly thankful and feel blessed.  In what I find a remarkable turn of events, I am now a personal trainer (REALLY – I was the girl who HATED exercise) and am now a Genesis Transformation coach as well!

So it’s that time of year again, when people often set new goals for themselves and chief among them

Happy and Healed

are the old favorites: 1. Lose Weight, 2. Get in shape and 3. Get healthy – I challenge all of you out there to stick to your plan and to trust yourself and your coach as you make your own Genesis Transformation journey – know that if you are already in process that you have made that important first step in committing to yourself and your health, and understand that those unexpected things that come up do not need to derail you – keep your focus and you will reach your goals! If you are considering Genesis Transformation– and are truly ready to make amazing changes in your life (many of which you may not even be able to imagine right now) – I say GO FOR IT!

Sheri’s Rants # 31: Burn the Ships!

A long while ago, a great warrior had to make a decision which ensured his success on the battlefield.  He was about to send his armies against a powerful foe, whose men outnumbered his own.  He loaded his soldiers into boats, sailed to the enemy’s country, unloaded soldiers and equipment, then gave the order to burn the ships that had carried them.  Addressing his men before the first battle, he said, “You see the boats going up in smoke.  That means that we cannot leave these shores alive unless we win!  We now have no choice – we win or we perish!”  They won.  Every person who wins in any undertaking must be willing to burn his ships and cut all sources of retreat.  Only by so doing can one be sure of maintaining that state of mind known as a burning desire to win, essential to success. (Napoleon Hill; Think and Grow Rich, 1937)

Once we understand what a state of health IS (usually after bouts of losing it), most of us wish to be lean and fit.  But wishing for it won’t bring it on.  We have to DESIRE it – we have to want it bad enough to overcome the initial discomfort of change.  And make no mistake – the initial work of transformation IS uncomfortable.  It requires behavioral change, attention, honesty, integrity, accountability and new skills.  We call it ‘the learning curve’ – and once you’ve crested it, you’ll be cool.

If your desire is weak, your results will be weak.  After all, a small fire results in a small amount of heat.  That’s natural law.  And so it goes with desire, as well.  Weak desire will not get you through the original learning curve of ANY new skill set.

Strong desire, however, will result in persistence.  PERSISTENCE.  This is the stuff that will get you through those more challenging times.

One of the major causes of failure, when it comes to Transforming your body (or any other area of your life!) is a lack of persistence – it is also a primary weakness found in the majority of people.  We like instant gratification.  We demand it. We’ll even pay crazy money for brainless schemes.  But lasting change does not work that way.

In a culture that relies on the quick fix – fast food, pills, surgeries, crazy diets, marketing schemes – we find it loathsome to do the tried and true consecration to a burning desire that naturally will translate into persistence and success.  I have deep admiration for every single person that transforms their body – it’s potent work, and in my experience it’s NOT for everyone.  It isn’t.  This Transformation work requires a special type of soul – one with a burning desire, a willingness to be self-respectful, an ability to be accountable, and the drive to be persistent.  Because you’re not going to lose 30 lbs of fat in one month.  It is physiologically impossible.  You can burn your muscle, lose water, waste your organs, and prematurely age – but not drop that much FAT.  Your liver can process 1 to 1.5 lbs per week of fat if you are a female, and twice that if you are a man.  That is all.  You can wave any expensive magic wand that you want, and still that is what your body can do.  To make that 30 lbs, you’re going to need persistence.

Once you’re on the road to change, you’re going to bump into old behavior patterns, old emotional patterns, old ways of coping.  Life is going to throw all the usual things at you in the form of doubting friends and family, crisis moments, ailing family members,celebrations, frustration, lost jobs, anxiety, moves, weddings, new jobs, divorces, holidays, sabotaging spouses, accidents, what have you.  You may want to drink margaritas, inhale cupcakes, binge on cookies, fall into a bag of candy, snarfle buttery popcorn at a movie.  So and so pisses you off and the only answer is to cram ho ho’s into the pie hole.  Your feelings are hurt and you can’t possibly go to the gym.  Your best friend hates you because your butt is smaller than hers now and only a double martini lunch will make it better.  Your body isn’t doing what you want on your time line and you’re stomping around pissed, frustrated, angry, doubtful.   These are all the escape routes, the ships.  You are absolutely going to hit these spots.  That is how we grow.

How do you burn the ships?

1)  Listen to what is coming out of your mouth and banging around in your head.  If it’s doubtful and negative, that is creating stress.  Stress increases the hormonal levels that slow down fat loss.  Seriously.  The body achieves what the mind believes.  Start with your head.  If your head believes it’s ‘not happening’ it’s going to be very hard to ask your body to do something you don’t even believe in.  Persist.

2)  Clean your house out of junk food.  I know, I know, it’s not yours.  Ask family members to hide their crap food from you, keep it in the garage, put it out of reach, whatever.  If people bring crap to your house, ask them to take it home or give it away.   If it’s in your house, you will eventually eat it.  Yes, even the cookies you swear you hate.

3)  If you cannot walk into a coffee house without drooling over the pastries, stay out of coffee houses until you are stronger.  How will you know?  If there is a committee discussion in your head, stay away.  Likewise, the bakery section of the grocery store, the bar, movie theaters, or any old haunts that trigger binges. Everyone has different ‘trigger’ places.

4)  Follow the simple directions your coach gives you.  Make things very simple with a list of what to accomplish on a daily basis.  When your brain starts telling you stories, resort to the directions.  Eradicate the fear.  Just follow directions.

5)  Don’t hang around folks who doubt you, sabotage you, or encourage you to think less of yourself.  Rely on positive support.

Do NOT accept defeat.  You can do this.  The level of empowerment you will feel is incredible.  The level of health you will attain is beyond what you can imagine.  The joy of a youthful, strong, lean and healthy body is indescribable – and within your reach with a burning desire and persistence.

Sheri’s Workouts – Combo Supersets

These sets are wonderful for utilizing several levels of muscular involvement – and keep you moving!  I like to be expedient in the gym; super-setting my workouts keeps the actual weight room time minimized.  I also like to keep moving around in the gym to discourage the chatting – it’s not social hour!  It’s work time…

These sets are for intermediate to advanced exercisers with weight room experience -  it’s assumed you know the basics.  Talk to your coach, get a good book on weight training or hire a trainer if any of this doesn’t make sense to you, okay? This is serious stuff, weight training, and you don’t want to get hurt.

You’ll be weight training your chest in this workout, and further training your core and lower body with the body weight/core exercises between (do NOT add weight – we want the energy for the chest, here).  It’s okay if your legs are sore from a prior leg workout – this will get the blood moving around and recover them quicker.  No whining.

CHEST DAY

Four sets of every set of exercises.  First set is 15-20 reps, second is 15-12 reps, following sets are 10-12 reps.  Remember, that means a weight heavy enough that you can’t possibly do MORE than the recommended rep count, okay?

SET ONE:

FLAT BENCH CHEST PRESS, dumbells

REVERSE LUNGES WITH LEG LIFT:  Standing in neutral stance, lift your right leg and bring it back behind you into a reverse lunge, low enough that the left thigh comes parallel to the floor.  In coming out of the lunge, bring the right leg up and forward to a knee lift to the front.  The right leg never rests on the floor for all the reps.  THIS REQUIRES BALANCE – USE YOUR CORE!  Then repeat on the left leg for reps.  Move slow, strong, and balanced.

SET TWO:

FLAT BENCH FLYES, dumbells

FRONT LUNGES WITH LEG LIFT: Standing in neutral stance, lift your right leg and bring it forward into a front lunge.  The right thigh comes parallel to the floor.  Pushing back to nuetral, lift the right leg into a knee lift.  The right foot never touches the floor for reps.  Work with your balance, stay slow and strong.  Repeat on the left for reps.

SET THREE:

FLAT BENCH PULLOVERS, dumbells Lie along a bench with your head at the very end, feet on the bench or flat on the floor.  Grasp a heavy dumbell (heavier than you think…) in both hands and inhale the dumbell over head and toward the floor (NOT a tricep move – keep the arms unlocked but not bent) and exhaling, pull from your core and bring the dumbell over your belly.  That’s one rep.  Keep going.

SIDE LUNGE WITH LEG LIFT: From the neutral stance, bring right leg out to the side and body comes down into a side lunge, weight over the right leg.  Push back up over the left leg, pulling the right knee up and balancing on the left leg.  Pause before coming back into your side lunge (i.e. do not use momentum to accomplish this move…)

Body/Mind Perspective: Tree Pose

Tree Pose – Vrikshasana (sanskrit name)

Tree pose improves overall balance, stability, and poise.  It strengthens the legs, arms, and shoulders, and opens up the hips and groin.  Tree pose also enhances focus and concentration and produces a calming effect on the body and mind.

1.  Stand with your feet hip width apart.
2.  As you exhale, bend your left knee and place the sole of your left foot, toes pointing down, on the inside of your right leg ideally between your knee and groin.  If you are a beginner place your food on your lower leg between your ankle and knee OR with your toes touching the floor.  NEVER place your foot against your knee joint.
3.  As you inhale, bring your hands palms together in a prayer position in front of your chest.
4.  Focus on a spot 6 to 8ft in front of you at eye level.
5.  Stay in this position and breath 5-10 breaths.
6.  Switch sides and repeat.

Tree Pose

Yogic tradition believes practicing balancing postures not only improves your physical balance but invites more  balance into all areas of your life……….mentally, emotionally, and spiritually.

Be well,
Samantha

Beginners Workouts: Stability Ball Core Workout

Jamie Lynn

This workout can be done at home, you only need a stability ball and a set of dumbbells.  It is designed for all fitness levels. Perform each exercise 15 times, 4 sets.  Have fun with it and let me know what you think!!

Wall Squat

Wall Squats

Place stability ball at the small or your back, feet hip distance apart, (place a yoga block between your knees if you have one available)

INHALE: squat towards the floor keeping public bone forward

EXHALE: return to starting position, squeezing your buns as you come up

Hamstring Press

Hamstring Press

Place stability against the wall and lie down on your back with entire foot resting on the ball and a 90 degree angle between the hip and knee.

INHALE: prepare

EXHALE: lift the hips toward the ceiling while pressing the feet into the ball

Back Extension

Back Extensions

Lie on your belly with stability ball against your pubic bone. Bring your hands up to your head as if to do a crunch.

INHALE: reach torso down toward the floor rounding around the ball

EXHALE: return to starting position, keeping pubic bone pressed into the ball and legs active

Chest Press

Chest press

Lie on your stability with your neck and shoulders resting on your ball and your hips lifted in a bridge.  Hold dumb bells in your hands.

INHALE: prepare, arms are in line with the chest

EXHALE: press the dumb bells up toward the ceiling

Dead Bug

Dead Bug

Lie on your back with knees 90 degrees above the hip and arms straight up toward the ceiling

INHALE: extend right leg toward wall in front of you and left arm toward wall behind you

EXHALE: return to starting position and switch sides

Client Story: Finally Getting Healthy – Jan M.

I have been heavy all my life….ok I have been obese for most of my life.  There I said it.  It is in black and white print for all to see.  I started on diets at age 12.  I took thyroid pills that made me sick when I was very active…not a good way to live, but I lost 30 pounds and that was good.  But I put them back on plus a few more in 4 years and thus started an up/down cycle that would go on for 45 years.

Jan M.

I have been on the grapefruit diet, apple cider/lecithin, Nutri System, Atkins, South Beach, 500 calorie a day liquid diet(like Oprah back in the 80s), 6 week makeover , LA Weightloss, just to name a few.  I signed up for the “Biggest Loser online program” but then didn’t follow it because it seemed so impersonal.  I was getting ready to try Jenny Craig but I really didn’t want another packaged food program. I knew I needed to lose weight but I also wanted to just get healthy.  I have a little problem with atrial fibrillation, my lower back hurts and my feet are killing me with plantar fasciitis.  I know I am getting old but I don’t like “feeling” old.  I knew I needed to change my lifestyle but didn’t know how to start.

My husband and I live in Arizona and travel in our RV each summer around the US and we were in Kalispell in August.  We stopped at the brewery in Lakeside and they had Montana Women’s Magazine.  So while eating a delicious lunch, I leafed through the magazine and saw the ad for Genesis Transformation COD Retreat.  It sounded interesting and I went on the website.  I was really intrigued now and I wrote Sheri.  She wrote back and I signed up for the Retreat at COD Ranch.

I feel very fortunate that I could start my transformation with a total immersion into the program.  I got educated.  I found out why that old theory of calories in and calories out doesn’t work.  I found out why my cycle of dieting didn’t work.  I found out why my metabolism was “dead”. Being a process-oriented person, I needed an explanation of why I had such a problem.  Why could my brother eat everything in sight and never gain weight?  Sheri explained everything.  And she had a step-by-step proven process on how to get healthy.  She made sense!  And her passion was infectious! The Yoga every day with Samantha was great!  And the food!  I couldn’t believe how much food everyone was eating!  I remarked to everyone that I had never been in a room with 9 women with so much food on everyone’s plates…and they even went back for seconds!  This was amazing!   It was also very helpful to meet other women and hear their stories that were similar to mine.  And meeting Lisa, who lost 100 pounds, made it all real for me.   Maybe I could do this!  Maybe if I treated my body right for a change, it would react the way I wanted and drop the pounds.  Maybe at the age of 59 I could finally get healthy!

So one month has passed since I arrived at the COD Ranch.  I have dropped over 11 pounds.  My blood pressure has dropped from 140/85 (last spring) to 101/68.  Isn’t that amazing?  I realized I was addicted to salt and I have dropped my sodium intake from over 3000 mg a day to 300-600 mg a day.  I think that is why my blood pressure has dropped.  I feel great and I am eating all the time.  My husband says the food I am cooking now has so much more flavor than my old style of cooking.  That is because we are eating real healthy food with natural spices and NO added salt! (how I love salsa!) I take a Yoga/Pilates class 3 times a week and I find that I can do more and more of the exercises each day.

I feel blessed to have found Genesis Transformation.  I feel blessed that I have Samantha as my coach.  I feel like I am finally on my way to getting healthy and leading a more active life.  This time I plan to get rid of the “fat” clothes that I have always kept in reserve when I have gone on a diet, knowing in the back of my mind that I will probably need them again.  This time I am doing it right, thanks to Sheri and Genesis Transformation!

****

Watch for Jan’s Journey monthly in our newsletter – Jan’s graciously agreed to allow us to follow her progress and let you in on her transformation, in her own words…  – Sheri Lynn

A Reality Check on Sugar – Jamie Lynn

On a recent Wednesday, I picked my kids up from school.  I met my daughter as she walked out of her classroom with a sucker in her mouth. Fairly normal for most kids, I know.  In my house we do not eat sugar, it is not considered a food.  I was a bit disappointed to find her eating candy. We walked to the car and I kindly asked her to put it away for another time. She asked me when she could finish it.

“Well,” I replied,  “today we have Tae Kwondo (the instructor does not allow sugar, and discourages the kids from eating it at all) and tomorrow is another school day, when do you think would be a good time?”

She thought about my answer for a moment, and replied  “maybe I should just throw it away?”

She then went quiet for a bit and we continued the drive home. Then she said, “Mom, I do not understand, why would my gym teacher give me something that wasn’t good for me?”

I was not sure what to say.  I could not come up with an answer and just said, “I don’t know.”

With the rates of childhood obesity at an all time high, why are teachers giving SUGAR to our children?  Did you know that children who are addicted to sugar have a higher risk of being addicted to drugs and alcohol as adults?  That is a disturbing thought.  The FDA listed sugar as an addictive drug over 30 years ago. In my eyes, it is not any different than drugs and alcohol. The brain does not discern sugar from hard drugs like meth or cocaine; they all create the same addictive patterns in the brain. Given that 1 in 3 American children now has allergies, ADHD, autism or asthma and according to a study in 2008 from the Centers for Disease Control, 1 in 3 Fourth graders is expected to be insulin dependent by the time they reach adulthood.

Sugar is everywhere and hidden in many processed foods you would not expect, like salad dressing and potato chips. Children often begin their days with sugar cereals, followed by “healthy” granola bars, “fruit” snacks that have no actual fruit in them, and worse than that sports drinks and soda. Kids become sugar addicts before they even get to middle school.  Parents often opt for the school lunches due to convenience, however, under the USDA’s current budget for the National School Lunch Program of approximately $8.5 billion (in comparison the Pentagon’s 2009 budget $600 billion), less than a dollar is available per meal for the purchase of healthy food. Most of the food in our school lunches comes out of a can or package, with no fresh raw fruits and veggies available.

Let’s get back to my daughters question: “Why would my teacher give me something that was not good for me?”

It is time for us as parents and mentors to become more educated and become better advocates for the children in our lives.  We need to educate ourselves so that we can better educate and prepare our children for life.  They look up to us; whether we are moms, dads, grandparents, or most importantly teachers. It is our job to be sure we are living as an example and feeding them foods that will make them stronger and healthier, not adult addicts.

We do not need to bribe our children with sugar or to reward them for a job well done.  Children get excited when we get excited. A great reward is more time with our children; a special day out or an extra story at night that is even more special than a sugar treat. If we make a big deal out of it, they will understand the message.  When we give them sugar, we are setting up a reward system that ultimately will never serve them. Children want to feel good and have energy, when we feed them sugar, that all goes out the window.  Have you watched a child eat a piece of candy?  What happens within 15-30 minutes after consuming that candy?  One of two things usually, they crash and go to sleep or they are out of control.

I have been lucky enough to volunteer in my son’s classroom and educate his fellow first graders on healthy snacks.  The first week I went into the classroom, only 8 of the 22 children brought what I would call a healthy afternoon snack; a whole fruit or vegetable.  Today was week three of my healthy snack lesson, and we had 18 of the 22 children with a healthy snack, in just three weeks. My lesson is at 2pm in the afternoon, often a time when children crash just as we do. My son’s teacher shared with me yesterday that now that the children are eating healthy snacks, the energy of the classroom has changed, they are still able to focus and follow directions in the afternoon.  These children are asking for healthy snacks at home and taking the recipes with them to share with their families. Today we made banana blueberry smoothies – they loved them and had fun making them!

It is my goal as a parent to lead by example, and educate my children about how to make healthy choices in all aspects of their lives.  Give it a try, make a commitment to yourself and your family to eliminate all refined sugar.  The changes resulting from this small decision will astound you.A

EAT THIS: GUILT FREE HOLIDAY DESSERTS!

Grain Free Pumpkin Custard

Gettin' Dirty at the Holiday Cooking Class

½ cup (raw) cashews

1 TBSP agar flakes

1 pinch celtic sea salt

1 ¼ cups water, boiling

1 ½ cups roasted pumpkin

¼ cup agave nectar

1 TBSP vanilla extract

1/2 tsp ground cinnamon

¼ tsp ground nutmeg

1 pinch ground cloves

¼ teaspoon lemon zest

• · Place cashews, agar and salt in a vita-mix and process to a fine powder
• · Pour boiling water into vita-mix and process on high speed
• · Add pumpkin, agave and vanilla and process again until smooth
• · Blend in cinnamon, nutmeg, cloves and lemon zest
• Pour custard into ramekins or half cup mason jars
• Refrigerate until set, about 30 minutes
• · Serve

Sesame Truffles

½ cup (raw) cashews

¼ cup tahini raw or roasted

¼ cup agave nectar

1 teaspoon vanilla extract

¼ cup sesame seeds (I used raw, though you could toast them for a stronger flavor)

• Place cashews in food processor and pulse until the texture of coarse sand. Add tahini, agave and vanilla and pulse until smooth
• Transfer mixture from food processor to a bowl and refrigerate 2 hours
• Roll into 1 inch balls and coat with sesame seeds

Jamie's Holiday Cooking Class in action

Walnut Truffles

1 ½ cup carob powder

1 cup maple syrup

6 cups walnuts

6 TBSP tahini

• Soak walnuts over night.
• Put in food processor until you have a sticky dough.
• Roll into balls. If you like, roll balls in shredded unsweetened coconut.

 

 

Coconut Macaroon

6 egg whites

½ cup agave nectar

1-tablespoon vanilla extract

3 cups shredded coconut

• In a mixing bowl whisk egg whites

• Fold in agave, vanilla and coconut
• Drop batter onto a parchment lined baking sheet, one rounded tablespoonful at a time
• Pinch each macaroon at the top (like a kiss)
• Bake at 325 350°* for 10-15 minutes, until lightly browned
• Serve

Almond Carob Bars

2 cups almonds
½ cup ground flax
½ cup shredded unsweetened coconut
½ cup almond butter
½ cup raw carob powder
½ cup melted coconut oil
¼ cup agave (can adjust)
1 TBSP vanilla

• Put almonds in food processor and blend until finely chopped.
• Add flax meal, shredded coconut, and almond butter, mix until smooth.
• Melt coconut oil on low heat in pan and add agave and vanilla.
• Add this mixture to food processor and mix until smooth.
• Press into 8×8 pan and chill for one hr.  Makes 16bars

Basic Pie Crust

1 cup walnuts, soaked

1 cup almonds, soaked

10-15             dates

2 TBSP orange juice

• Put the nuts in the food processor with the dates.
• Blend them while adding the orange juice.  You should end up with a big ball of sticky nut mixture.
• Once you have the dough, press it inside the pie pan, wetting your fingers if you need to.
• Place the piecrust in the freezer while preparing the rest of the pie.

 

Apple Pie

Crust: use basic piecrust.

Filling:

1 Cup shredded apples

1             cup soaked raisins

1 ½             cup soaked almonds

¼            tsp nutmeg

½            tsp cinnamon

½             cup raisin soak water

2             Tbsp agave nectar or 3-4 dates (optional)

Shred apples using a hand shredder or food processor.  Place the 2 cups of shredded apples in a bowl.  Mix in the raisins.  The raisins have to be soaked in advance. Cover them with water in a bowl. They will almost double in size when soaked, and you can use the rest for another recipe or just to snack on.  In the blender, make a sauce out of the almonds, nutmeg, cinnamon, raisin soak water and honey.  Mix this sauce with the shredded apple mixture, pour the mixture into the piecrust.  Decorate with slices of fruit (banana, apple, strawberry).