October 2009

October 1, 2009 in 2009 by Webmaster

October: In this Issue

Special Days and Monthly Celebrations

Grandma really enjoys celebrations and special days; so each month she will share a few ideas that she thinks are interesting.

Good Health Can Be Yummy

Recipes and thoughts on making food taste good and build healthy bodies. Read more…

Pure and Simple News

Research summaries and what it could mean to us.

Making it Happen

Hints and recipes for applying nutrition to everyday life.

Special Days and Monthly Celebrations

Grandma really enjoys celebrations and special days.

Reveling in the Joy of Delicious Autumn Harvest Recipes; A Good Time for ‘Sweets Management Planning’; Taking Pleasure in Nature’s Sugar-free Eye Candy and the fun of the October Holidays.

Being a native Southern Californian, I did not really know the joys of autumn prior to moving to the mountains of Utah. I remember a new employee confiding in me that she was having some sort of deprivation anxiety – not having the fall color that she had enjoyed most of her Eastern U.S. life. I felt sorry for her, living in an apartment in Los Angeles, and so, brought her a bright red leaf from a tree in my suburban garden. I remember her graciously accepting it. Then I moved to Utah, and visited New England in the fall season – for this visually stimulated garden hobbyist – I guess that I must say how silly I felt to remember my leaf gift. If you have the chance to enjoy the eye candy of autumn – you can take pleasure in one of the great blessings of nature. During my 10th colorful fall, I will be sharing that joy with you.

Whether it’s a teacher, a boss, a loved one or friend we can bring a smile to someone and make it a little celebration.  And October is full of things to celebrate!

  • World Smile Day – October 2nd
  • World Teachers Day – October 5th
  • National Boss’s Day – October 16th
  • National Peace, Friendship and Good Will Week – October 25th – 31st
  • Internet Day- October 29th
  • Columbus Day – October 12th
  • Eat Better, Eat together Month
  • National Popcorn Poppin’ Month  (Whole grain popcorn is a good snack choice)

The ‘Sweets Holidays’ officially begin in October.

I might add that the months of weight gain are a perfect correlation with the sweet months, funny thing!

  • National Bake and Decorate Month
  • National Chocolates Day – October 28th
  • National Candy Corn Day – October 30th
  • Halloween and National Magic Day – October 31st

The Sweetest Day – October 17th

I’m not clear why October 17th was chosen for the Sweetest Day, when the 31st was coming so shortly thereafter. I feel a bit like Scrooge, but do we really need to move the ‘sugar days’ up earlier? This is a Sweet Reminder to strive for a moderate intake of sweets – be careful ’cause it’s hiding in foods that you’d never guess to have sweets.

Kid’s Goal Setting Week – October 5th to 10th

As a grandmother of 33 grandchildren, I’m perennially impressed with the abilities of children. A couple of years ago some of our grandchildren and their mothers decided to ‘swear off’ sweets for a year. They did it! That amazes me! It’s never too early to introduce the concept of goal setting. Possibly considering a significant ‘cutting back’ of the sweet habit would be valuable and worthy goal.

With Halloween on its way, it’s the perfect time to think through plans for the sugar-laden holiday season that’s rapidly approaching. One of the most effective ways to make changes is to make very specific plans of how to manage a behavior.

Since this issue of the Dr. Grandma’s Newsletter is focusing on sweets, maybe you could glean some ideas to make your (or the children’s) overall diet more nutritious. Consuming less sugar, brown or white; honey, high fructose corn syrup (which are all empty calories – calories without significant nutrients) is an easy way to improve your nutrition profile. A few little ideas may include:

  • Getting rid of the Halloween candy after a pre-determined date.
  • Giving your candy to a charitable organization.
  • Giving something other than candy to the ‘trick or treaters’.
  • Only allowing yourself one mini-candy per day (or two days?)
  • Make a favorite dessert with Delight (no calories), so as not to feel sweet deprived. Or make it for a loved one that is not supposed to have calorie-laden sweeteners.
  • See the Making It Happen section of this newsletter for recipes for Pumpkin Muffins. These snacks deliver valuable nutrients contributing to your health, without the empty calories of sugar.
  • Control your environment – get the candy out of the house, add some things into your surroundings that you enjoy as a treat – maybe some, popcorn, Dr. Grandma’s muffins, nuts or fruit.

Good Health Can Be Yummy

Recipes and thoughts on making food taste good and build healthy bodies.

In the Pure and Simple News Section below I’ve written about The American Heart Association’s new guidelines for sugar/caloric sweeteners. Many of my friends are looking for ways to replace sweetened drinks (soda pop, juice, juice drinks and so on; so these following few recipes are made with our Dr. Grandma’s Zero-calorie, all-natural sweetener Delight. It is a nice alternative to the empty calories of sugar or high fructose corn syrup, brown sugar, honey, and so on. Have fun experimenting with light and refreshing water, flavored with a touch of fruit juice and Delight. That way you will not be burdening your body with the extra calories in sweet drinks. I mentioned in the July newsletter that Tufts calculated, for each daily 12 ounce serving of sugared drink that was eliminated from the diet, one pound of weight loss over six months could be expected. It surprises me, that so many people seem to believe that fruit juice is somewhat of a free food – that is, not having calories. Be sure to measure out 4 ounces of fruit juice; see how small that serving is? It is 60 calories; so when an eight ounce cup is filled that is 120 – just for the juice. Being careful with calorie-laden liquids is an easy way to improve your nutritional status.

Refreshing Lemonade Recipe

Because lemons vary in their tartness you will want to give the recipe the taste test and adjust the amount of water.

Ingredients:

* 1 cup Dr. Grandma’s Delight
* 1 cup water (for the syrup)
* 1 cup lemon juice
* 7 – 8 cups cold water (to dilute)

Directions:

Make simple syrup by heating the Delight and water in a small saucepan, boil for 1 minute.
Add the juice and the Delight syrup to a pitcher; dilute by mixing in 7 to 8 cups of cold water. Serve with ice and sliced lemons.

Using limes, blended strawberries, pomegranate juice, watermelon juice, or blended raspberries can vary this lemonade recipe.

Sparkling Strawberry Lemonade

Ingredients:

* 2 cups water
* 1 cup Dr. Grandma’s Delight
* 1 teaspoon grated lemon zest
* 1 cup fresh lemon juice
* 2 cups fresh or frozen strawberries (about 14 ounces)
* 2 cups cold sparkling water or club soda
* Ice
* Mint sprigs, garnish

Directions:

In a medium saucepan, bring the water and sugar to a boil; boil for about one minute. Add the lemon peel and lemon juice, stir, and remove from the heat. Let cool completely, then strain into a clean pitcher.

In a blender, puree the sweetener syrup, strawberries, lemon zest and lemon juice. Pour into a pitcher and add the sparkling water and stir well. Pour over glasses filled with ice and serve, garnished with mint, if desired.

Strawberry – Mint Jupels

Ingredients

* ¼ cup Dr. Grandma’s Delight
* 1 cup water
* 2 cups crushed ice
* 1 cup water
* 6 – 8 large frozen strawberries (about 6 – 7 oz.)
* 6 mint leaves (more if you want to garnish the glasses)

Directions

Boil ¼ cup of Delight™ with 1 cup of water until the sweetener is dissolved (Takes about 1 minute).

In a food processor or blender, blend 2 cups of crushed ice, 1 cup of water plus the Delight/water syrup you just boiled.

Add 6 – 8 large frozen strawberries (about 6 – 7 oz.)

3 – 4 Tablespoons of fresh lime juice

6 mint leaves

No-Added Sugar Fruit Smoothie

Although I prefer to eat whole fruit, some friends find smoothies to be a favorite treat; so in their honor, here’s a way to make them without lots of added sugar.

Ingredients

* 6 ounces fruit (blueberries, strawberries, raspberries, blackberries, bananas, mango, kiwi, apricots, peaches, plums)
* 6 ounces of plain yogurt (no sweetener)
* 1 tablespoon Dr. Grandma’s Delight (zero-calories, all-natural sweetener)
* ½ cup ice (about 3 ice cubes)

Blend well at high speed.

Pure and Simple News

News that supports your goal of consuming a healthier diet.

Whole Grains, Hypertension,
Cardiovascular Disease – a Link

The American heart Association (AHA) has done it. I’m really shocked (pleased, but shocked). I did not believe that an organization as big as AHA would do it – actually set down strict guidelines for added sugar. The minute that I read the news release, I knew there would be a big backlash from the Sugar Association and the High Fructose Corn Syrup contingent and the American Beverage Association. There is so much power and money behind HFCS and sugar. So I expect the fight to not end easily. I’m old enough to remember how long the cigarette companies dragged the battle out. If you love public health the way I do, it makes me a bit melancholy to think of both battles; but also pleased that progress is being made.

Angus Flood, the head of the international marketing company, PureCircle, said that the AHA’s guidelines will have “profound implications” for the food industry. He said: “It is absolutely certain that there will be reduced levels of sugar in food products.”

Just in case you’ve not read what the AHA said, in short, they said that added sugars are implicated in the obesity crisis and are associated with increased risks of high blood pressure, high triglyceride levels, as well as other causes of heart disease and stroke. Yikes!!! Yes, nutritionist/Registered Dietitians like myself have known this for a long time, but we have to tip toe around the issue. We’ve always been taught to teach that certain foods can fit into a healthy diet, even if these foods are not optimal.
Whole Foods with Button 2

The AHA guidelines say that women should consume no more than 100 calories of added sugars per day while most men should not exceed 150 calories. A woman would exceed the daily limit by drinking just one 12-ounce can of regular soda (about 150 calories all of it from sugar or HFCS). The AHA chose the soft drink manufacturers for particular criticism, describing them as the number one source of added sugar in the American diet.

Because you don’t usually drop dead if you consume a huge percentage of your diet as sugar, sugar is not considered toxic and it is always said that it fits into a balanced diet. This is very tricky, that is, much more complicated that it appears at first glance. While it’s true that sugar (in all its forms) can fit into a balanced diet, especially if you get plenty of exercise – it’s also true that you are not consuming nourishing foods when you are consuming sugar, corn syrup, honey, brown sugar, raw sugar and so on. So it is not just that you get the extra calories/weight; but you don’t get the vitamins, minerals, and antioxidants to keep your cells healthy. There are plenty of studies that show correlations of lower intake of whole grains, fruits, and vegetables with higher incidence of various diseases. This is not foolishness – it is a serious issue that we should pay attention to.

I think one of the first steps is to help consumers learn what is ‘hidden’ in their food. I don’t really believe that the consumer understands how much sugar 100 calories really is. I took this picture of a 12 oz. can of root beer 170 calories – 11.3 teaspoons of sugar – each sugar cube is one teaspoon – the picture shows 11 stacked sugar cubes.

The good news is that Dr. Grandma’s Delight is an all-natural option to give you a sweet taste with zero calories. It’s pretty exciting that erythritol, the main ingredient in Delight is not only zero calories and all-natural, it has also been found to exert a strong antioxidant activity, which may protect vascular health of diabetics (newly released study published in Nutrition). Let’s do it together; learn where the sugar is and find ways to have treats with little or no empty calories.

Making it Happen

Hints and recipes for applying nutrition to everyday life.

Just Plum Good

It’s surprising how easy it is to make this nutritious and delicious cake.

Serve for breakfast, snack or dessert – whole grains, no added sugar and no saturated fat.

Ingredients:

* One Package of Dr. Grandma’s Whole Wheat Muffins Your Way (with accompanying extra virgin olive oil packet).
* Two eggs or ½ cup egg substitute
* 3 cups sliced fresh fall plums
* 2 Tablespoons Dr. Grandma’s Delight

Crispy Topping Ingredients:

* 1 cup Mountain Top Breakfast
* 2 Tablespoons Dr. Grandma’s Extra Virgin Olive Oil for Baking
* A pinch of salt
* 3 Tablespoons Dr. Grandma’s Delight
* ¼ teaspoon ground cinnamon

Directions:

1. Preheat oven to 325º F.
2. Grease an 8″ X 8″ inch baking dish with vegetable spray.

Mix

* ¾ cup water
* Extra Virgin Olive Oil packet included in mix
* Two eggs
* Mix egg mixture with muffin mix packet.
* One packet of Dr. Grandma’s Muffins Your Way Mix
* Stir until just moist (do not over mix)
* Pour into prepared dish.

Mix Crispy topping Ingredients:

* Mountain Top Breakfast
* Extra Virgin
* Olive Oil for Baking
* Salt
* Dr. Grandma’s Delight
* Groundcinnamon.

Mix sliced plums and Delight.

Put plums on top of batter.

Sprinkle Mountain Top Breakfast mixture on top of plums.

Bake for 35 – 45 minutes, until center tests clean with a toothpick.

Serve warm or cool.

Decorated Pumpkin Spice Cake

Ingredients:

* One Package of Dr. Grandma’s Whole Wheat Muffins Your Way (with accompanying extra virgin olive oil packet)
* Two eggs or ½ cup egg substitute
* 1 cup canned solid pack pumpkin
* ½ cup broken nuts
* 2 teaspoons orange zest (use small grater or zester)
* ¼ teaspoon ground cloves
* Cinnamon and Delight for topping

Directions:

Preheat oven to 350 F.

Coat 8 X 8 inch baking dish with vegetable spray.

Mix

* 1 cup canned solid pack pumpkin
* 2 teaspoons grated orange zest (use small grater or zester)
* ¼ teaspoon ground cloves
* ½ cup water plus
* ¼ cup Dr. Grandma’s mild Extra Virgin Olive Oil, included in package
* Two eggs or ½ cup egg substitute

Mix

* One dry 12.5 ounce packet of Dr. Grandma’s Muffins Your Way Mix
* ½ cup broken nuts
* Stir two mixtures together until just moist (do not over mix). Fill baking dish.
* Sprinkle with cinnamon and Delight, if desired.
* Bake until golden brown and a toothpick comes out clean from the center of the cake; about 25 to 30 minutes. Cool.

Apple Crisp from the Mountains

The answer to an autumn riddle: What’s traditional, all-natural, yet easy, yummy and contains no sugar?

Ingredients:

* 5 – 6 cups thickly sliced and pared baking apples
* 2 cups Mountain Top Breakfast
* ¾ cup Delight
* 1 teaspoon cinnamon
* ¾ teaspoon nutmeg
* ½ Dr. Grandma’s Whole Wheat flour
* ½ cup Dr. Grandma’s mild Extra Virgin Olive Oil

Directions:

Spray 9 X 9 inch baking dish with vegetable spray.

Heat oven 350ºF.

Put the sliced apples in the dish.

Mix

* Mountain Top Breakfast
* Delight
* Cinnamon
* Nutmeg
* flour
* mix with the oil.

Put the mixture over the apples and press down a little.

Bake in the preheated oven for 35 – 45 minutes.

Note: You can make Peach Crisp – just substitute sliced peaches, 1 tablespoon tapioca and 1 tablespoon Delight for the apples.

Pumpkin Pancakes with Orange Syrup

Orange Syrup

Ingredients:

* 1 ¼ cup orange juice
* 2 tablespoons Dr. Grandma’s Zero-calorie Natural Delight Sweetener
* 2 tablespoons corn starch
* ¼ teaspoon cinnamon

Mix the syrup ingredients, stir while cooking until thickened and bubbling. Keep warm over a very low heat. Serve warm.

Pancakes

Ingredients:

* ¾ cup canned pumpkin
* 1 ½ cup water
* 1 egg
* 2 Tablespoons oil or one oil packet included in Dr. Grandma’s Pancake Package
* 1 packet of Dr. Grandma’s Pancake & Waffle Mix
* ½ teaspoon pumpkin pie spice

Mix

* Pumpkin, egg, water and oil
* Add to pancake mix and pumpkin pie spice

Directions:

* Pour batter into hot skillet
* Turn when pancake has bubbles on surface
* Serve with orange syrup and yogurt, if desired

Some enjoy these pancakes topped with real maple syrup or Dr. Grandma’s Orange Syrup.

Apple Flap Jacks with No-sugar Maple Syrup

Get 3 lbs. of Yummy Pancake Mix delivered to your door! Other sizes also available in our store.

Apple Flap Jacks

Ingredients:

* 2 cups grated cooking apples, such as Roma, Jonathan or Granny Smith
* 2 teaspoons lemon juice
* 1 packet of Extra Virgin Olive Oil included in the package of Pancake Mix
* 1 beaten egg
* 1-1/2 cups water
* 1 packet Dr. Grandma’s Pancake Mix
* 1 teaspoon apple pie spice

Directions:

1. In a medium bowl, mix the apples, lemon juice, olive oil, egg and water.
2. Stir in the Pancake Mix and apple pie spice.
3. Fry on a lightly greased griddle or skillet over medium heat
4. Cook for 1 or 2 minutes on each side or until pancakes are golden, turning to second sides when pancake surfaces are bubbly.

Serve warm with syrup. Makes 16 (4-inch) pancakes.

Maple-Flavored Syrup

Ingredients

* 2 cups Dr. Grandma’s Delight
* 1 teaspoon molasses
* 1/8 teaspoon salt
* 1 cup water
* 1 teaspoon maple flavoring

Directions

1. In small saucepan combine the Delight, molasses,salt and water. Bring to a boil over medium heat,stirring occasionally. Cook for 2 – 3 minutes.
2. Remove from heat and add the maple flavoring.Cool to room temperature and serve.

Store in the refrigerator.