Have you been wondering about my exciting new project I’ve been dropping hints about?
I’m just too excited to wait any longer…
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Happy Saturday – it’s finally here! I’m almost always excited for Saturdays – the start of the weekend, wandering the Farmer’s Market, and lots of lots of time to get things done.
But that wasn’t why I was excited for Saturday this week. Today marked the conclusion of my – go one week without artificial sweeteners – challenge.
It was really hard! I have been craving a diet pop all week. Never having artificial sweeteners – ever – is just not going to work for me. However, I do think I should, and can, consume less. How?
- Drink coffee with just milk. No splenda necessary! This will be the single biggest reduction of artificial sweeteners for me – I used to have some with my coffee every morning.
- Once I finish the protein powder I have, I’m going to look for an artificial sweetener-free version.
- No baking with artificial sweeteners. I haven’t done this in a long time, but it’s still worth mentioning!
I am however, going to have a diet pop every once in awhile. And I’m not going to worry about it.
But the fact that I’ve been craving a pop all week, when I told myself I wasn’t allowed it, really made me think. I set one other goal for myself this week: run three times. I did, and I can’t wait to run again.
There is a huge difference in positive and negative goal setting!
It’s definitely a mind trick, but setting a negative goal, ie: I can’t have ______ made me want it more. Setting a positive goal, ie: I will _____ made me feel so accomplished when I completed it!
From now on, I am going to set positive goals for myself!😀
Eats today included a bowl of granola with yogurt:
A sample of hemp seeds at the Farmer’s Market (delicious, tasted like toasted pumpkin seeds!)
My favorite non-coffee Starbucks drink: a nonfat vanilla Awake tea misto. As a bonus, it’s way cheaper than a latte!🙂
My Starbucks cup also had my favourite quote on it (it finishes with ‘lock you in forever’). I have the quote hanging on my bulletin board to remind me why I went to grad school!
Lunch was fabulous – I decided to combine sweet (blueberry) with savory (hummus) on a pita, based on Brandi’s wrap the other day! I also added spinach + onion + goat cheese (I’m halfway through the Costco brick!)
Dinner was not fabulous. It was some leftover pasta in the freezer, topped with (what else?) some goat cheese. The pasta was all mushy – gross.
So I settled on some PB+J toast. Much better!
I’m off to watch my favorite movie ever: BACK TO THE FUTURE!!!
How do you phrase goals you set for yourself?
This post is coming up super late… because I’ve been working on a super exciting project!
I can’t wait to share it with you all😀
I was running late this morning… for nothing in particular, but I was late. So I stopped at Starbucks for a breakfast sandwich (I love the turkey bacon/egg white combo) and a coffee.
Just regular old coffee for me today – no PSL! Correct me if I’m wrong, but one packet of splenda is about as sweet as two packets of sugar? I’m on Day 6/7 of no artificial sweeteners, and this has meant some major changes to my coffee routine! While something like agave would be better than sugar, most coffee places don’t have it! So in the process of weaning myself off sweet coffee, this week I dropped to 1 pack of sugar, from 1 pack of sweetener.
FYI. I have never wanted a diet coke so much as I have this week. No artificial sweeteners, ever, is not going to work for me!
Lunch was excellent – last night’s zucchini spaghetti on top of some spinach.
The spinach got a little warm, but not mushy. Perfect.
I went for a run this afternoon, and it was so hard. Even though I did the exact same run as I did two days ago, which I flew through before! I had a rockin’ playlist though – and it pulled me through! Notables included:
- Crazy in Love – Beyonce
- Hot and Cold – Katy Perry
- Tearin’ up My Heart – NSYNC
Yes. NSYNC. I am not in the least ashamed.
After my run, I mixed up my usual yogurt with granola… to be granola with yogurt! Crazyness. I also added a banana.
And a peach on the way out the door for dinner at Brewsters!
I had a huge “glass” of wine. It came with a refill! ahh, happy hour.🙂
And a Bison burger for dinner.
Yep, that’s a huge burger. And I ate it all – I was starving!
We went to see the Time Traveler’s Wife tonight - I loved it. It was actually an excellent book-to-movie translation! The cast was wonderful. However, I have a feeling if you haven’t read the book, the movie wouldn’t be quite so magical.
Stay tuned for my exciting news! Should be coming this weekend. Or should I wait until Tuesday?
It’s cheap. It’s sweet. It’s in everything from Coke to bread.
It’s probably the second most popular mantra in healthy eating: avoid High Fructose Corn Syrup (HFCS). (The first being eat lots of fruits and vegetables!)
What is HFCS anyways? It is a mixture of fructose and glucose, which are combined in different proportions depending on the end use:
- HFCS-55 (which is the main form used in soft drinks) contains 55% fructose and 45% glucose.
- HFCS-42 (which is the main form used in canned fruit in syrup, ice cream, desserts, and baked goods) contains 42% fructose and 58% glucose.
Table sugar, or sucrose, is also a combination of fructose and glucose, only the molecules are bonded together, in a 50/50 ratio.
One of the first things to note is that HFCS is not really that high in fructose, compared to table sugar. HFCS is more like 20%-more-fructose-than-sugar-corn-syrup.
More than 50 fruits, vegetables, and nuts fall within the fructose composition range of HFCS, sucrose, invert sugar, and honey, i.e., 42–55% of the total sweetener being composed of fructose, refuting the widely held misconception that HFCS has an atypically high ratio of fructose. (J. White, “Misconceptions about high-fructose corn syrup: is it uniquely responsible for obesity, reactive dicarbonyl compounds, and advanced glycation endproducts?” J Nutr. 2009 Jun;139(6))
Aren’t fructose and glucose metabolized differently in the body?
Consumed fructose and glucose have different rates of gastric emptying, are differentially absorbed from the gastrointestinal tract, result in different endocrine profiles, and have different metabolic fates, providing multiple opportunities for the 2 saccharides to differentially affect food intake. … On balance, the case for fructose being less satiating than glucose or HFCS being less satiating than sucrose is not compelling. (TH Moran, “Fructose and satiety”. J Nutr. 2009 Jun;139(6)).
Another thing you’ll frequently hear is that the processing of HFCS is extremely complex and industrial. In health circles, industrial seems to be something to be feared, which is really something that gets on my engineering nerves.
A popular misconception is that the corn wet milling process for HFCS is more “complex” than the perceived “simpler” or “more natural” processes for sugar, fruit juice concentrate, or agave nectar production. However, the manufacturing processes for all fructose-containing sweeteners must include production methods that can accommodate raw materials carrying a formidable hodgepodge of agricultural dirt and residue, botanical structure and nonessential chemical compounds, and unwanted colors, flavors, and odors. The production methods in each case must refine the raw material into a robust and versatile sweetener that can be formulated into a wide range of foods and beverages. Common unit operations are relied on by all sweetener producers to accomplish this task: pulping, clarification, evaporation, carbon treatment, ion exchange, centrifugation, filtration, and enzyme treatment.(J. White,” Misconceptions about high-fructose corn syrup: is it uniquely responsible for obesity, reactive dicarbonyl compounds, and advanced glycation endproducts?” J Nutr. 2009 Jun;139(6))
Don’t get me wrong, I’m all for locally grown foods, and supporting your local economy. But industrialization does not infer inferior or undesirable. Even some local foods will have been through some sort of machinery for sorting and cleaning.
What does this all mean? Overall, HFCS and table sugar are very similar in both sweetness and behaviour, and neither one is ‘healthier’ than another. In addition, all sweeteners have been processed to some extent.
However, due to the fact that HFCS is so cheap and shelf-stable, it is used in many products, often in combination with a very long list of other ingredients. Some of these other ingredients may indeed be detrimental to your health, such as hydrogenated oils. The presence of HFCS on an ingredient list can be a warning sign that the food is highly processed.
Whole foods are absolutely the best choice. But if you are choosing between sugar and HFCS, look at the other ingredients on the label – research suggests that they likely matter more.
Both sugar and HFCS should be consumed in limited amounts – we are eating too much of the sweet stuff, no matter what the source! And yes, sweeteners like agave nectar and brown rice syrup may have other nutritional or metabolical benefits.
But I’m not going to worry about the HFCS in my ketchup anymore.
Canadian’s – notice we don’t see a lot of HFCS on our ingredient labels? That’s because HFCS is called glucose/fructose in Canada!
What is your sweetener of choice? What do you think about HFCS?
I’ve had this recipe in my ‘to-make’ pile for over a year. I finally decided to make it, thinking it would be an excellent way to say good-bye to summer.
The recipe was made almost identically to the Smitten Kitchen recipe, except that I subbed goat cheese for parmesan, and left out all of the extra oil (as I read the recipe it called for 2.25 C of oil! I only used the 0.25🙂 )
hmm, the picture shows more noodles and cheese than zucchini. In reality, they were more like equals😉
It.Was.Excellent. Even better with some dark chocolate after dinner.
Today has been a super busy day, and I’m just sitting down to my computer now! But also a pretty awesome day, and you know why?
I saved 40% on my cable/tv/internet bill by asking if they had a student discount!!!
Catching up on yesterday’s eats….
peach + yogurt with granola. Outside🙂
Dinner was not the summer extravaganza I promised… that got pushed back to tonight! You’re going to have to check back tonight for it😉
Instead, dinner was breakfast!
Bacon and eggs (from the Farmer’s Market!) and toast with homemade jam. I love breakfast for dinner.
A scoop of ice cream for dessert. Note that it’s in a coffee mug. Works for portion control, and when you have very few clean dishes ;-)
And a glass of milk before bed. I almost never drink plain milk, but it sounded and tasted so good last night!
Catching up to today….
which started with some overnight oats. I was impressed!
1/3 C oats, soaked overnight with 1/3 C strawberry yogurt. I added 1/2 a banana and some coconut flakes this morning.
It was a very interesting texture. Enjoyable. But kind of odd.
The overnight oats didn’t hold me over as long as a bowl of real oatmeal would have, so I had this bar around 11. Nature’s Path Optimum Peanut Butter Energy Bar.
It was good – I’ll buy it again (bonus, it was cheaper than the Luna/Clif bars!). Light peanut butter taste and not too sweet. Plus, it had swirly icing, which is always cool.🙂
Lunch was grabbed quickly at Safeway on my way home from getting my awesome deal on cable!
Kinda disapointing though – a veggies sandwich, with artichokes. Turns out, I don’t like artichokes, and I picked them all out.
This makes the list of veggies I don’t like: artichokes, mushrooms and green beans. Yuck! lol
I balanced lunch out with some guaranteed tastyness, a Pumpkin Spice Latte!
And a piece (or 2) of cake in the lab afternoon. It’s someone’s birthday, and would have been rude to say no! right?
It was called ‘broken glass’ – whipped cream with jello on a graham cracker crust. A perfect summer cake… which will go perfectly with my summer dinner tonight!
What vegetables do you not like?