Brooks Good Decisions Most of the Time

Because Life is Too Short Not to Eat Chocolate
1. Auflage 2014
ISBN: 978-1-938686-62-7
Verlag: Aviva Publishing
Format: EPUB
Kopierschutz: Adobe DRM (»Systemvoraussetzungen)

E-Book, Englisch, 418 Seiten

Good Decisions...Most of the Time is not just another diet or nutrition book. It's an adventure into the foundations of nutrition and the inner workings of your body, where even the smallest change can bring about a dramatic shift in how you look and feel. If you have a vision of your best self, but have not been able to turn that vision into a reality, this book will give you the tools and information you need to achieve that vision. From the psychology of food to nutritional nuggets, Good Decisions will guide you down your own hallway of life, increase your ability to self-govern effectively around food, and teach you how to be in tune with your body and what it needs. The health of your body reflects the health of your mind and spirit, so isn't it time to make a change? Isn't it time to shine as you gain strength and confidence in your ability to make Good Decisions...Most of the Time? What You Will Learn: • The foundations of nutrition • How to deal with powerful emotions and food cravings • Which foods increase mental clarity and which foods dull the mind • How to eat to increase energy and vitality • Which foods pack on the weight and which ones help you shed it • Which foods decrease sex drive and which foods support it • How hormonal imbalances affect sleep, energy, and mood, and how you can use food to bring hormones back into balance. And much, much more!

Autoren/Hrsg.

Brooks, Danielle

Leseproben

Chapter Two

Sweet Alternatives

In this chapter, you will learn how spices can be used to aid blood sugar regulation and how they can be used instead of sugar to create mouth-watering desserts. You will learn which sweeteners to choose when a special occasion arises and which sweeteners to avoid most of the time. Are artificial sweeteners and Stevia Good Decisions? Which sweet spice will heat up your sex life? Which sweetener can be used to minimize muscle cramps, and which sweet fruit can relieve constipation naturally? These questions and more will be answered as we peel back the layers and discover new ways to tickle our dopamine centers. We will end with the psychology of food and exercises that may be helpful to you as you begin your Good Decisions journey.

Occasional use of raw honey or natural sweeteners is a part of many traditional societies and, in their unrefined form, these natural sweeteners are much better decisions than their refined counterparts. The vitamins and minerals in unrefined sweeteners add flavor and enhance the nutritional value of dishes. It’s easy to replace margarine with butter; butter tastes better. However, replacing white table sugar with raw honey or grade B maple syrup isn’t as exciting, but it can be just as easy.

Natural unrefined sweeteners give food certain qualities, tangible qualities that ooze deliciousness, as if the food you are eating contains life within it that will enhance your own life. And it does. There’s nothing like enjoying a honey-roasted pear with a touch of cinnamon. It doesn’t just feed your craving for something sweet; it feeds the body as well as your senses.

Now that you know how simple carbohydrates affect your body, you can make conscious choices, Good Decisions, about which of these foods you will allow into your diet. When a special occasion arises, and you’re going to prepare something sweet, it’s still possible to make nutrient-dense choices that won’t affect your body as adversely as refined and processed sweeteners.

If you don’t choose to step up to the “No Sugar Challenge,” but would like to move away gradually from processed sugars or substitute more healthful sweeteners in your diet, there are many recommended alternatives to choose from.

Natural Sweeteners

Fruit

If you need to sweeten a dish, reach for a complementary fruit to mash or juice into the dish instead of sugar. Fruits, such as crushed pineapple, applesauce, strawberries, cherries, or blueberries can naturally sweeten almost any dish.

Avoid fruit juice unless it is pressed through a juicer and consumed immediately. Fruit is best when juiced with a complementary vegetable. For example, carrot, apple, and ginger make a delicious, healthful juice beverage, great for the immune system and skin. Beet, orange, and ginger juice is a nice pairing that has an affinity for the liver. Grapefruit, garlic, and lemon are also good for the liver and support immune functions. These are not only tasty but healthful as well. Leafy greens can also be combined with fruit; kale, apple, and celery are a delicious and nutritious combination.

Nutritional Nugget

The secret weapon I mentioned earlier against constipation is the mighty apple. One to two apples a day can ease even the most stubborn cases of constipation. This is because apples contain sorbitol, a substance that attracts water. Apples also contain fiber and pectins, which increase the volume and viscosity of the stool. If you are not a fan of raw apples, homemade applesauce works just as well.

Low glycemic fruits are useful when trying to kick the sugar habit. Think pork tenderloin with a cherry glaze, a roasted apple stuffed with nuts, butter, and cinnamon, or a broiled grapefruit dusted with cinnamon. Grains such as oatmeal really don’t need brown sugar when you can mix in fresh peaches, apples, strawberries, blueberries, or pears. Even dessert can be as simple as nectarines and blackberries dusted with cinnamon, nutmeg, and mint!

Are fruits a Good Decision? Yes!

Vanilla Rum-Soaked Pineapple

Serves: 8
Total Time: 10 minutes, plus 2-8 hours soaking time

Ingredients

• 1 large, ripe pineapple, sliced vertically into 8 long wedges

• ¼ cup rum

• 2 tablespoons butter

• 1 teaspoon vanilla extract

• 1 teaspoon fresh minced ginger

• ¼ teaspoon allspice

• ¼ teaspoon ground cloves

Directions

1. In a large bowl, combine pineapple and rum. Let soak for 2-8 hours.

2. In a large saucepan, melt butter over medium-high heat. Add pineapple, rum marinade, vanilla, ginger, allspice, and cloves and bring to a boil. Reduce heat and simmer until liquid is reduced and pineapple is glazed. Serve warm or at room temperature.

Grade B Maple Syrup

Maple syrup, made from the sap of black or red maple trees, is a good source of manganese and zinc and, to a lesser degree, potassium and calcium. I recommend Grade B maple syrup because it contains more nutrients than Grade A and has a thicker, richer flavor.

A University of Rhode Island scientist recently discovered fifty-four beneficial new compounds in pure maple syrup, five of which have never been seen in nature. Among the five new compounds discovered is quebecol, a compound created when the maple sap is boiled to create syrup.1 Quebecol is said to have antioxidant and anti-inflammatory properties. Manganese, known for its ability to maintain blood sugar levels, is the highlight of this sweetener. Maple syrup is low on the glycemic index and can be used to sweeten salad dressing, replace honey for a different taste, or be used instead of table sugar in some baking.

Nutritional Nugget

Depression getting you down? Incorporate a few more chillies in your diet. They are one of the most effective herbs for depression. The dose must be high, so the best way to get this herb is in capsular form. Cayenne pepper is widely available in this form. Start with one capsule and increase dose as tolerated up to 6-10 capsules a day. You can also enjoy the Electrolyte Lemonade as a gentle way to stimulate yourself out of feeling down!

One of my most popular recommendations for maple syrup is as an electrolyte mixture that combines Grade B maple syrup, lemon, and cayenne pepper. This was adapted from The Master Cleanse, a lemonade diet created by Stanley Burroughs.2 When I was on this cleanse, I noticed that my level of flexibility improved dramatically, and the menstrual cramps I used to get went away. After a bit of research, I found that this combination is ideal for use as a sports drink/electrolyte replacement beverage. Since then, when any of my athletic clients have mineral and electrolyte deficiencies, I encourage them to make this mixture and sip on it throughout the day instead of artificially flavored “sports drinks.”

Maple syrup contains zinc and potassium, with calcium, magnesium, and sodium chloride electrolytes occurring in their natural ratios. The high level of manganese in this mixture is an essential cofactor in a number of enzymes important in muscle energy production and antioxidant defenses. Lemon contains potassium, and also has small amounts of calcium, magnesium, and phosphorus, not to mention a huge kick of vitamin C, which makes this drink great for your immune system as well. Cayenne pepper contributes vitamin A, and it is known for its pain-relieving effects, cardiovascular benefits, ability to help prevent ulcers, as well as its ability to break up mucus (great when you’re sick). Cayenne is also a driving herb, which helps increase the absorption of these minerals. You don’t need much of this mixture (as little as one cup a day) to experience positive results.

If you find yourself waking up in the middle of the night screaming because your calf muscle has cramped in on itself, this electrolyte lemonade is for you!

Is grade B maple syrup considered a Good Decision? Yes.

Electrolyte Lemonade

Serves: 2
Total Time: 3 minutes

Ingredients

• 2 tablespoons Grade B maple syrup

• 3 tablespoons fresh squeezed lemon juice

• Dash of cayenne pepper

• 16 ounces water

Directions

1. Combine all ingredients and pour over ice. This is also great as a hot beverage during the winter, as it is very warming and comforting when you are sick and need help breaking up mucus. To make the hot version, combine the maple syrup, lemon, and cayenne pepper in your favorite mug and pour boiling water into the mug until full. Enjoy! This recipe can be doubled or tripled and put into a sports bottle for convenience. I like lots of cayenne pepper, but others like it much...