Oops!

If you read this blog regularly, you probably remember me saying "READ LABELS" many times. Well, please know that bad choices and rushed decisions affect us all. My son and I stopped by a new, locally-owned grocery store after a busy day. I just needed five or six things, but I was also hungry (which is a big no-no while shopping). I bought some mini whole-wheat bagels, because they looked good and we rarely eat bagels. I checked the label to make sure they were in fact made with whole-wheat flour, but I was in a hurry and stopped right there. I knew there were more ingredients than there should have been, but I was rationalizing and telling myself they were ok since I was a hungry shopper (with a tired yet very talkative 7-yr-old) wanting to get home and eat one!

After getting home, I was ready for my snack so popped a bagel into the toaster. As I was putting the bag away my eyes caught the word "fructose." Ugh... I checked and right there was HIGH FRUCTOSE CORN SYRUP (HFCS). How did I miss that? Well, because I didn't READ THE entire LABEL!

Now the dilemma. Throw them out? That's my first reaction, but I don't want to waste food. Give them to someone else? No, can't do that. It's like saying "these aren't good enough for me, but ok for you!" :) Unfortunately they'll probably sit in the kitchen until they get stale, then I'll need to find a use for chemical crumbs!

Action Item: Read. Food. Labels.

For Further Reading: My blog post about HFCS

Maple Syrup

Whether you're sweetening your oatmeal or baking, try delicious, satisfying maple syrup.
And especially with pancakes, unless you are topping them with fruit or another creative healthy option, definitely use maple syrup. You can't use regular syrup, right? It's full of high fructose corn syrup (HFCS)!

Maple Grades
Maple syrups get assigned different grades depending on their color. Grade A, tapped earliest in the season, is palest in color, with a mild taste. Late-season grade B, which we recommend, tends to be darker and richer. It's often called cooking maple, but you can pour it on anything. (Vegetarian Times Magazine)

I often hear "mmmm, maple syrup, BUT it's so expensive." It is expensive in relation to the fake syrup. It's also natural. It may offer health benefits. And in many cases it comes from family farms.

If price and/or calories are a true concern, here's a plan from the Physicians Committee for Responsible Medicine. Pure maple syrup is unquestionably delicious, but it's also high in calories and a bit expensive. To reduce the cost to your waistline and your wallet, try this fabulous blend. It is so easy to make, adds a bit of extra nutrition, and extends the maple syrup while retaining all of its magnificent flavor. It's the perfect topping for pancakes, waffles or French toast.

Makes about 1 cup

Ingredients

1/2 cup pure maple syrup
1/2 cup unsweetened applesauce

 

This is what Rodale news says about maple syrup: All types of sweeteners should be used in moderation, but turn to real maple syrup if you want a naturally sweet treat. It's lower in calories and packed with more minerals than honey, and may even ward off cancer and heart disease. In 2011, a pharmacist from the University of Rhode Island discovered 54 previously unknown compounds in maple syrup from Canada, many of which were anti-inflammatory (which protects your heart) and exhibited cancer-fighting antioxidant properties. Ironically, two of the antioxidants they found were later discovered to fight enzymes that lead to type 2 diabetes. When you're buying it, just make sure the label reads 100 percent maple syrup—not high-fructose corn syrup and "natural maple flavoring."

 

Action Item: Check your cabinets again (or your next shopping list). Is artificial syrup or maple syrup there? Remember that maple syrup is a sweetener, not a food group! Use it sparingly. It's a great idea to replace table sugars, HFCS, etc., but it's not a free pass to eat as much as you want.

 

For further reading: The Five Best and Worst Sweeteners and Is Pure Maple Syrup Healthy

HFCS

If you're watching your sugar intake, take extra care to watch out for high-fructose corn syrup (HFCS). And if you're reading this and concerned about what you eat, you're probably already aware of high-fructose corn syrup. If not, read the links below or search for other articles for more information. Research has shown that HFCS is a huge contributor to obesity and various illnesses; especially because it comes in processed "foods." Here's an excerpt from an article by Dr. Mark Hyman, "The main reason you should give up high fructose corn syrup is that it's a big red flag for very poor quality food. If you see this ingredient on a label, I guarantee you the food is processed junk. So, if high fructose corn syrup is anywhere on the label, put it back on the shelf. You should never eat this food."

The problem I've encountered is that HFCS is EVERYWHERE. You know it's in soda, but it also likely in your ketchup, barbecue sauce, syrup, bread, yogurt, applesauce, peanut butter, salad dressing, crackers... you name it. Have I said this before - read the labels! Now most of you probably agree with me, but most of this "food" in the picture is not food. Though it is eaten regularly by many people and occasionally by a few people; it should not make up most of your caloric intake.

This is why we should try to stick with foods that are natural (in their natural state) or foods that have very few ingredients (ie. three to five). It's a challenge, but those foods are out there. In some stores, they stick all the healthy foods in one section which cracks me up and makes me sad for too many reasons to name.


These are two condiments that we like with no HFCS and low total sugar and/or sodium. Better yet, if you are efficient and good with time management and/or really want to save money and eat healthy, then try making your own ketchup or barbecue sauce. Looking for a yummy whole wheat cracker, try Triscuits Thin Crisps Original: they have only three ingredients!

Let me know your thoughts and if you have any great recipes for making these products or others on your own! Especially salad dressing, I need some good ones.


Action Item: Check your cabinets again. Are you eating HFCS that you don't know about?

For further reading: High Fructose Corn Syrup: Any Concerns? and The Not-so-sweet Truth About High Fructose Corn Syrup