Tag Archives: sweeteners

Sweet News

Sugar, Sugar

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Ok, Ok we all know that we’re supposed to eating less sugar. The average American consumes between 22 and 30 teaspoons of sugar per day and according to advice from the new US Dietary Guidelines it should be more like 11 or 12 teaspoons per day. Whoops! Time to cut the sugar habit in half.

US Dietary Guidelines advise we limit Added Sugars to less than 10 percent of total calories. So, if you’re an average adult consuming 2000 calories per day, that means 200 calories for added sugar – or about 12 teaspoons.  This DOESN’t include the natural sugars in fruit and dairy. That’s good news.

Which I shared on NBC Atlanta & Company this week with happy, healthy host Christine Pullara. She was game for a blind fold taste test! Tune in here: SWEET NEWS

Sweet Treats with Healthy Taste

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If you want to keep the sweet without busting your sugar budget try some of the delicious new products -such as Chobani SImply 100 Greek yogurt -sweetened with natural sweeteners such as evaporated cane sugar, stevia and monk fruit. Monk fruit is a tiny melon grown in Asia and is so super sweet that a tiny bit of it adds big sweetness to foods and drinks so it’s super low calorie. And it’s super to work with Chobani on nutrition education projects such as this!

Chobani Simply 100 Greek Yogurts are a great choice because they contain 75% less sugar than regular yogurt and because it’s Greek yogurt, they’re a great source of protein ( 12 grams per serving) and chicory root is added to up the fiber content to 5 grams per serving.

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What’s the 100 stand for? 100 calories. (:

 

If you want some crunch in your yogurt snack Chobani Simply 100 Crunch contains a little ‘side car’ of dried strawberries and dark chocolate covered rice crisps. Sweet, crunchy and still 100 calories.

 

 

 

So Why is Sugar Limited in the Diet?

Here’s the sour situation. Consuming too much sugar racks up the calories which can ratchet up the extra pounds on the scale leading to obesity which increases your odds of getting diabetes, high blood pressure and heart disease. Is sugar poison? NO! It’s just that too much sugar is just, well TOO much for our bodies.

Think of it like sunshine. A little sun is good and actually boosts our body’s ability to create healthy vitamin D. But, as we ALL know too much sun leads to sunburn which leads to skin cancer.

So, let’s get a little sun for good health and enjoy a little sugar for happy taste buds.

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Summer Slimmers with Low Calorie Sweeteners and Carolyn O’Neil

Summer’s light and fresh menus serve up more foods cooked on the grill surrounded by salads. The problem is that “light and fresh” doesn’t always mean light in fat and calories.

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Here’s a video of Summer Menu Slimmers and Shockers on 11 Alive Atlanta and Company with host Christine Pulara and moi cooking up solutions with low calorie sweeteners. Even BBQ ribs and a margarita!!

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Here’s the recipe for Spare ribs with a skinny BBQ sauce slimmed down with Sweet n Low for summer from the super helpful The Skinny On Low Cal.org website.

OK back to the story…..on slimmers and shockers.

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These are beautiful salads chock full of summer’s slim-sational garden fresh ingredients.

Whether you’re tossing your own or eyeing the salad section on a restaurant menu, be wary of summer ‘blockbusters’. Many overly huge entrée salads aren’t a slam-dunk for summer slimming. Many weigh in around 1000 calories. Sides such as coleslaw, macaroni and potato salads are often loaded with mayonnaise. Mayo contains 100 calories per tablespoon. Opt for light mayo with 35 calories per tablespoon.

Most high fat salad toppings add about 100 calories per ounce. So chances are when you pile on the cheese, fried chicken, croutons, bacon bits and salad dressing you’ve probably eaten more calories than a large burger and fries.

Slimming Summer Menus:

  • Look for menus that take advantage of summer’s bountiful harvest of low calorie nutrient rich produce including tomatoes, cucumbers, field peas, peaches, basil, and all kinds of berries. Did you know that the vitamin C in fruit and veggies is essential for building collagen for healthy skin? Another summer beauty tip.
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Sweet pea hummus has more fiber and fewer calories than chick pea hummus. Plus it’s prettier! From The Slim Down South Cookbook. by Carolyn O’Neil
  • Avoid cream based cold soups and go for choices chock full of vegetables such as gazpacho. Fruit soups, from melon to strawberry are delicious and nutritious summer menu additions, too.
  • Instead of ice cream or gelato, you’ll save hundreds of calories per serving by choosing frozen desserts made with low fat or fat free milk.

Sugar free frozen desserts made with low calorie sweeteners such as Sucralose are bathing- suit-friendly options as well. But watch the toppings. Choose fresh fruit when possible and skip the crushed candies.

  • Think about your drink. Count 400 calories per 8 ounces of a pina colada, margarita, or fruit daiquiri. Look for the ‘skinny’ mixers made with no or low calorie sweeteners such as sucralose or stevia. Stay hydrated in the summer heat and treat your taste buds by adding a little pizzazz to bottled water with sugar free flavor drops made with stevia. Great info on all sweeteners can be found on the Calorie Control Council’s fact filled website.

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Take advantage of the new innovation in computerized push button “free style” soda machines to easily find and select from a list of low and no calorie beverages choices.

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Healthful grilling

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These are NOT lean steaks. Marbling means high fat and calories.

At restaurants, don’t be fooled by the fire. Grilled meats and fish are often slathered with butter or oil so request that your order be brushed lightly with oil.

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Sam Huff is a BBQ genius!

Leaner cuts of meat– such as a sirloin tip instead of a heavily marbled rib eye steak or pork roast instead of a pork chop- are lower in fat and calories but can be a challenge to cook. Sam Huff, chef and owner of Sam’s BBQ1 in Marietta, Georgia says, “Only rich folks ate high on the hog. Barbecue was for the tough meat cuts with long protein strands so poor folks had to figure out how to cook them slow and low.”

Another tip for tender meats is placing a pan filled with liquid in the BBQ cooker or under the meat on the grill. “It adds flavor and stops the dripping fat from causing flare ups,” say Huff. “I use whatever compliments. With pork I’d use apple juice, beef maybe some red wine and with chicken I use chicken stock.”

IMG_6209Dubbed the “grill sergeant,” Huff is one of five featured chefs at the annual Montana Master Grillers event held over Memorial Day Weekend at The Resort at Paws Up, near Missoula, Montana.

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Such a natural. Saddle up cowgirl!

Billed as a 37,000-acre backyard barbecue, the weekend of Montana ranch meets fine food and drink includes activities such as fly-fishing, trails rides, and even a cattle drive.

 

Let the summer games begin!   Have a cookie!

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Here’s a yummy recipe for Peanut Butter Cookies sweetened with stevia.

Perfect with a bowl of sugar free frozen dessert topped with summer berries!

icecreamphotoHere’s to a Slim-sational Summer!!!

Thank you to the Calorie Control Council for the recipes and the foodie facts on sweeteners. I’m thrilled to be blogging for The Skinny on Low Cal this summer.

 

 

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