He sure did. John Chapman (September 26, 1774 – March 18, 1845), his true name, was born in Massachusetts in 1774. Johnny Appleseed was an American pioneer nurseryman who introduced apple trees to large parts of Pennsylvania, Ontario, Ohio, Indiana, and Illinois, as well as the northern counties of present-day West Virginia. With the idea of the western frontier planted in his head, John Chapman set out, taking only an axe, a hoe, a Bible, and a bag full of apple seeds.
Whenever he found a choice clearing of land, he planted his apple seeds, envisioning the wondrous orchards that would spring from each one. He became an American legend while still alive, due to his kind, generous ways, his leadership in conservation, and the symbolic importance he attributed to apples. Settlers welcomed him wherever he went because of the entertaining stories he told and the apple seeds he always gave away if they promised to plant them. People soon forgot his last name and started calling him Johnny Appleseed. Mr. Appleseed traveled the frontier for 40 years, often retracing his steps to care for the apple trees he’d planted many years before.
He was also a missionary for The New Church (Swedenborgian)and the inspiration for many museums and historical sites such as the Johnny Appleseed Museum in Urbana, Ohio, and the Johnny Appleseed Heritage Center in Ashland County, Ohio. The Fort Wayne Tin Caps, a minor league baseball team in Fort Wayne, Indiana, where Chapman spent his final years, is named in his honor.
According to some accounts, an 18-year-old John persuaded his 11-year-old brother Nathaniel to go west with him in 1792. The duo apparently lived a nomadic life until their father brought his large family west in 1805 and met up with them in Ohio. The younger Nathaniel decided to stay and help their father farm the land. Shortly after the brothers parted ways, John began his apprenticeship as an orchardist under a Mr. Crawford, who had apple orchards, thus inspiring his life’s journey of planting apple trees.
The popular image is of Johnny Appleseed spreading apple seeds randomly everywhere he went. In fact, he planted nurseries rather than orchards, built fences around them to protect them from livestock, left the nurseries in the care of a neighbor who sold trees on shares, and returned every year or two to tend the nursery. His first nursery was planted on the bank of Broken straw Creek, south of Warren, Pennsylvania. Next, he seems to have moved to Venango County along the shore of French Creek, but many of these nurseries were in the Mohican area of north-central Ohio. This area included the towns of Mansfield, Lisbon, Lucas, Perrysville, and Loudonville.
The site of his grave is also disputed. Developers of the Canterbury Green apartment complex and golf course in Fort Wayne, Indiana, claim that his grave is there, marked by a rock. That is where the Worth cabin sat in which he died.
Steven Fortriede, director of the Allen County Public Library (ACPL) and author of the 1978 Johnny Appleseed, believes that another gravesite is the correct site, inJohnny Appleseed Park in Fort Wayne, Johnny Appleseed Park is a city park that adjoins Archer Park, an Allen County park. Archer Park is the site of John Chapman’s grave marker and used to be a part of the Archer family farm. The Worth family attended First Baptist Church in Fort Wayne, according to records at ACPL, which has one of the nation’s top genealogy collections. According to an 1858 interview with Richard Worth Jr., Chapman was buried “respectably” in the Archer cemetery, and Fortriede believes that use of the term “respectably” indicates that Chapman was buried in the hallowed ground of Archer cemetery instead of near the cabin where he died.
John H. Archer, grandson of David Archer, wrote in a letter dated October 4, 1900:
The historical account of his death and burial by the Worths and their neighbors, the Pettits, Goinges, Porters, Notestems, Parkers, Beckets, Whitesides, Pechons, Hatfields, Parrants, Ballards, Randsells, and the Archers in David Archer’s private burial grounds is substantially correct. The grave, more especially the common head-boards used in those days, have long since decayed and become entirely obliterated, and at this time I do not think that any person could with any degree of certainty come within fifty feet of pointing out the location of his grave. Suffice it to say that he has been gathered in with his neighbors and friends, as I have enumerated, for the majority of them lie in David Archer’s graveyard with him.
The Johnny Appleseed Commission Council of the City of Fort Wayne reported, “[A]s a part of the celebration of Indiana’s 100th birthday in 1916 an iron fence was placed in the Archer graveyard by the Horticulture Society of Indiana setting off the grave of Johnny Appleseed. At that time, there were men living who had attended the funeral of Johnny Appleseed. Direct and accurate evidence was available then. There was little or no reason for them to make a mistake about the location of this grave. They located the grave in the Archer burying ground.”
Johnny Appleseed is remembered in American popular culture by his traveling song or Swedenborgian hymn (“The Lord is good to me…”), which is today sung before meals in some households
“Oooooh, the Lord is good to me, and so I thank the Lord, for giving me the things I need, the sun and the rain and the appleseed. The Lord is good to me. Amen, Amen, Amen, Amen, Amen.”
NoFx – Johnny Appleseed
Many books and films have been based on the life of Johnny Appleseed. One notable account is from the first chapter of The Botany of Desire: A Plant’s-Eye View of the Worldby Michael Pollan. Now Pollan states that since Johnny Appleseed was against Grafting, his apples were not of an edible variety and could be used only for cider: “Really, what Johnny Appleseed was doing and the reason he was welcome in every cabin in Ohio and Indiana was he was bringing the gift of alcohol to the frontier. He was The AmericanDionysus.”
One of the more successful films wasMelody Time, the animated 1948 film fromWalt DisneyStudios featuringDennis Day. The Legend of Johnny Appleseed, a 19-minute segment, tells the story of an apple farmer who sees others going west, wistfully wishing he was not tied down by his orchard, until an angel appears, singing an apple song, setting Johnny on a mission. When he treats a skunk kindly, all animals everywhere thereafter trust him. The cartoon featured lively tunes, and a childlike simplicity of message. This animated short was included inDisney’s American Legends, a compilation of four animated shorts.
Supposedly, the only surviving tree planted by Johnny Appleseed is on the farm of Richard and Phyllis Algeo of Nova, Ohio. Some marketers claim it is aRambo, more than a century before John Chapman was born. Some even make the claim that the Rambo was “Johnny Appleseed’s favorite variety”, ignoring that he had religious objections to grafting and preferred wild apples to all named varieties. It appears most nurseries are calling the tree the “Johnny Appleseed” variety, rather than a Rambo. Unlike the mid-summer Rambo, the Johnny Appleseed variety ripens in September and is a baking-applesauce variety similar to an Albemarle Pippin. Nurseries offer the Johnny Appleseed tree as an immature apple tree for planting, with scions from the Algeo stock grafted on them. Orchardists do not appear to be marketing the fruit of this tree.
Straight Outta My Kitchen’s 7 Terrific Reasons To Learn How To Cook
Once you’ve got the right saucepans and the cookware you need, you’ll find cooking much easier, and that you food tastes better.
. By cooking your own meals, you’ll know exactly what goes into your food. There’ll be no added salt or sugar, unless you put it in, and there’ll be no need for any preservatives or additives.
To be more independent: You can be a lot more independent if you know how to cook. Cooking is an art that helps you feel content and happy. You can make your own recipes and be creative as much as possible.
Being able to cook is good skill to have, and will stay with you forever.
Cooking should be fun, and you’ll enjoy learning which foods go together, and what does and doesn’t work, as well as creating your own dishes.
Cultural Lineage Teaching your family and/or loved ones to cook your family recipes or your favourite culinary creations can be a way to pass down information that will live on forever through food. This can help provide your loved ones with a means for survival.
Expression of Love One of the greatest benefits of cooking, especially for others, is that by cooking you can express to others your love and show how you care for them.
What are some other good reason’s to cook share them in comment section
Sage is a relative to the mint family. It is common for Sage to be ground, whole or rubbed but is generally in more of a coarse grain. Sage is grown in the United States but is also grown in Albania and Dalmatia. Sage is a very popular herb in the United States and is used quite frequently for flavoring such things as Sausage, Pork, Lamb, and other meats, Salads, Pickles, Cheese, and Stuffing. The smell of Sage is very aromatic and distinct.
Sage loves to hang around in the kitchen with Thyme,Rosemary, and Basil. They work very well together. Sage is normally one of the main herbs in stuffing for poultry but is often added to lamb and pork dishes as well. Sage is very strong and should be used sparingly as a little goes a long way. Sage, like many other herbs develops its full flavor the longer it cooks and withstands lengthy cooking times which might be why it is so good when used in the stuffing for the Thanksgiving turkey that cooks for about five hours.
If you grow your own Sage you will find that all you have to do is snip off the tops of the plant with scissors and add it right to your favorite recipe. Sage is still at its best when dried but if you prefer just simply place the fresh Sage leaves in a baggie in the freezer and pull them out as required.
Today, Sage has no medicinal purposes to speak of but back in a different time Sage was used regularly to cure snake bites and was also used to invigorate the body and cleanse the mind. In the middle ages it was quite common for people to make a Sage Tea and drink it for ailments such as colds, fever, liver trouble, and epilepsy.
Although there is nothing to solidify these claims it is also said that a chewed Sage leaf applied to a sting or an insect bite will reduce the sting and bring down the swelling. Sage tea has been said to soothe a sore throat and also help in drying up a mother’s breast milk and also reduces blood clots. Further it has been known to help with itching skin if it is added to hot bath water. Today, it is mainly the Native Indians who still rely on the Herbal Powers Of Sage.
The word Sage means salvation from its Latin origin and is associated with longevity, immortality, and mental capacity. Sage never loses its fragrance even after being dried out so it is often added to potpourri and is also added to many soaps and perfumes. It has been used in insect repellents and has antibacterial properties which have helped it become a preservative for many things such as meats, fish, and condiments. Sage has a musky smoky flavor and works very nicely for cutting down some of the richness in many foods. It also goes great with almost any vegetable too. Sage is definitely an herb that most people almost always have in their pantry if they do any cooking at all.
Here you’ll find a list of Established Food Bloggers (Worldwide) each unique, as the special individuals behind the blog. Learn about them through their Blogs, enjoy their recipes, have the ability to follow them or receive emails directly on new posts, peruse 24/7 their recipe indexes, learn some tips, print the recipes, cook, bake, and enjoy! Make […]
What is the secret to a long and Healthy Life? It is in the food that we eat. As you well know, all foods are not created equal. Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.
Here are ten of the top power packed foods designed to give you Energy, Vitality and all around Good Health!
1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.
2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.
3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight Free Radical damage in the body and reduce the risk of Cancer. Berries such as Blueberries and Grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.
4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits.
5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.
6. Flax Seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.
7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from Mild and Sweet to so Hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.
8. Nuts And Seeds – Nuts are high in fat but those fats are the good kind. Peanuts, Almonds, Brazil nuts, Walnuts and Pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.
9. Açai – This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store.
10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.
Building a better healthier body begins with what you eat. Try these Super Foods to get started on the right foot.
Like it’s umami rich friend the porcini, bacon makes everything better. Now with this recipe all your foods can be seasoned with magic yum dust. Sprinkle it over popcorn, baked potatoes, eggs, vegetables, burgers, fries, salads, dips and avocados.
1/2 cup unrefined salt
8 ounces thin cut bacon
Preheat your oven to 375F. Crinkle up your parchment so that there are grooves for the bacon grease to drip into, then lay bacon across and cook for until completely crisp. Mine took about 25-30 minutes, but you’ll want to start checking around the 15 minute mark to make sure the bacon doesn’t burn.
Once the bacon is crisp, transfer it to a paper towel and let the grease drain off. Blot it if needed and then place in the coffee grinder and pulse until it reaches the consistency you prefer.
Nearly all versions of bacon salt that I’ve found online call for it to be stored in the fridge. I’m not sure that’s necessary given that salt is used to cure meats, but because I could not find any definitive resources on the subject I decided to keep mine in the fridge just in case
Finally a jam that's fit for a burger. You'll want this one on stand by for burger night's or just in general
1/2 pound of Bacon (sliced)
1/4 cup of Shallots (diced)
1/4 cup of Brown Sugar
2 tablespoons of Apple cider vinegar
2 tablespoons of Orange juice (seeded)
2 tablespoons of Bourbon
3 Ginger (peeled; freshly-sliced)
1 Bay Leaf
1/2 teaspoon of Honey
Fresh ground pepper
1 Jalapeño pepper (seeded; minced)
1. Cook the bacon in a large skillet over medium heat until browned and crisp and the fat is rendered, 7 to 10 minutes, stirring often and adjusting the heat as necessary. Using a slotted spoon, transfer the bacon to a paper towel-lined plate to drain, reserving 1 to 2 tablespoons of the bacon fat in the skillet.
2. Add the shallot and jalapeño to the skillet and cook over medium-low heat until the shallot is softened, about 2 minutes, stirring often and scraping up the brown bits from the bottom of the skillet. Return the bacon to the skillet and add the brown sugar, cider vinegar, orange juice, bourbon, ginger and bay leaf.
3. Cover the skillet and let come to a boil, then reduce the heat and let simmer gently, uncovered, until most of the liquid has evaporated, 10 to 15 minutes, stirring occasionally.
4. Remove and discard the bay leaf. Transfer the bacon mixture to a mini food processor and pulse until the bacon is finely diced but not puréed, 10 to 15 times, pausing several times to scrape down the side of the bowl.
5. Place the Bacon Jam in a small bowl and stir in the honey and a couple of grindings of black pepper. Serve with crackers and assorted cheese, if desired. The jam can be refrigerated, covered, for up to 1 week.
Wait a sandwich that's now a salad shut the front door
6 oz. bacon (about 9 slices)
About 6 cups washed lettuce (a delicate, leafy green is best)
2 pints cherry tomatoes, halved
1/4 cup loosely packed fresh basil, sliced into ribbons
For The Vinaigrette:
2 tablespoons bacon drippings
1/4 cup extra-virgin olive oil
2 tablespoons cider vinegar
1 tablespoon Dijon mustard
2 teaspoons brown sugar
1 teaspoon freshly ground pepper
Salt to taste
Cube the baguette into 1/2 inch pieces (should provide around 4 cups of croutons).
In a large non-stick pan, fry the bacon over medium-high heat until crispy. Transfer to paper towels to drain. Carefully remove 2 tablespoons of the bacon drippings and set aside, returning the pan to the heat. Add the bread cubes and toss until golden and crispy, stirring regularly, about four minutes.
Mix all vinaigrette ingredients in a small bowl and whisk until emulsified. Crumble the bacon. Toss salad ingredients, bacon and croutons, drizzle with dressing and serve.
It’s no secret that governments all over the world are starting to crack down on sugar. They are passing taxes on sugary drinks and snacks, banning them from schools, and more treatment programs are becoming open to people who believe they are addicted to sugar.
But what is the truth?
What We Have learned From Processeing
Coca Leaveswere used for centuries in their natural state to chew on or to make tea. This was normal and there were no issues. But, then they were highly processed and turned into a dangerous and addictive drug known as cocaine.
The Poppy Flowersuffered the same fate. Formerly a safe and effective tea, often used for relaxation and pain, it got super-processed and became a powerful, dangerous and addictive opiate.
Sugar starts out as SugarCane – a healthy stalking plant. Used in its natural form you can’t consume enough to make you sick. But super-concentrated and processed it becomes like a drug. In fact, with lab rats, SugarOutperformedCocaine as the drug of choice.
It’s important to know that there are various types of sugar, some natural and some very processed – to the point that even if they started natural, they are no longer natural.
* Fructose – Don’t get confused by the word. While fructose is derived from fruit, it’s gone through processing that makes it a highly concentrated form of sugar. This type of fructose should really be called “industrial fructose”. Eating fructose from natural fruit is not unsafe and should not be avoided. Once processed, though, it becomes something else entirely and causes a lot of health problems.
* Glucose – This is sugar that’s in your blood. You get it from natural plant foods such as carbohydrates, fruits, and vegetables, especially starchy ones. It’s one of the most important medications and very readily available in nature. It supplies almost all the energy to the brain. It’s important for metabolic health, respiration and more. If you want to be able to think clearly, you must have the right amount of glucose. Glucose is created industrially by using starchy plants like corn, rice, wheat, and other ingredients.
* Lactose – Found in milk, it’s made from galactose and glucose. Industrially it’s produced as a by-product of the dairy industry. Most humans produce lactase to help digest this type of sugar far into adulthood. But some people, especially from eastern and south-eastern Asia and some parts of Africa cannot properly digest this type of sugar in adulthood.
* Maltose – This sugar is found in the germination process as the seeds break down their starch stores for food to sprout and grow. This type of sugar can cause many intolerances as well as weight gain, kidney stones and more. However, eating it in its natural form such as in sweet potatoes, soybeans, barley and wheat (other than those who suffer from celiac) is healthy.
* Sucrose – This type of sugar comes from cane and beets. Modern processing can make it look just like table sugar. Before it’s been processed it has a lot of health benefits, vitamins, and minerals. Honey is mostly fructose and glucose with trace amounts of sucrose.
As you see, most sugars start in a very natural state and aren’t bad in their natural and most whole form until they undergo super-processing. It’s the super-processing that’s bad for you, because it makes natural sugars into highly addictive drug-like substances.
13 Reasons Sugar Is Bad for You
Let’s look at many of the reasons sugar is thought to be bad for you. Some people say it’s one of the worst things you can introduce to your system, even above fat.
Your Immune System – If you consume too much processed sugar you can reduce your ability to kill germs inside your body. It doesn’t take much, either. Just two sodas can stop the ability to fight off that flu bug and lead to falling ill. This doesn’t mean you shouldn’t get vaccines if you don’t eat sugar, but when it comes to health, including dental health, avoiding added sugar can boost your immunity exponentially.
Mineral Balance – If you have trouble sleeping at night, are constipated and having other problems, you could be having trouble with your mineral balance. If you eat a lot of sugar, you are likely depleting your magnesium stores to process all of it. Plus, you will lose more chromium through your urine if you eat a lot of sugar.
Behavior Problems – Every parent on the planet will tell you that sugar and lack of sugar can affect their child’s behavior. If a child is hungry and their blood sugar is low, they will be sleepy and grumpy. If a child has an overdose of sugar, they will become agitated and animated. The key to better behavior is blood sugar balance.
Empty Calories – The fact is, processed sugar has no health benefits whatsoever. Therefore, when you eat sugary meals, you’re eating empty calories that will cause weight gain. The fact that sugar is often combined with fat and salt will make the effects even worse. It’s better to avoid added sugar when you can.
Elevated Insulin Responses – When your insulin response is healthy, your cells will release the right amount of insulin. But, if you regularly consume sugar, especially in “overdose” amounts, your body will become confused about when to release insulin and when not to.
Damages Cells and Tissues – The tissue in your eyes, kidneys, nerves and more seem to carry sugar a lot longer than other organs. This means that the body can suffer damage from that remaining sugar because it damages small blood vessels.
Causes High Blood Triglyceride Levels – There are no symptoms for high blood triglyceride levels. The only way to know if you have high triglycerides is by getting a blood test. It’s usually part of your overall cholesterol test.
Contributes to Hyperactivity – There are studies that show both results. Sugar does cause hyperactivity and sugar doesn’t cause it. You must remember that any drug can affect one human one way, and another human another way. But, parents often report problems with hyperactivity in their child after consuming too much sugar. You can’t ignore the possibility.
Anxiety – Refined sugars enter the blood stream quickly, and leave the blood stream quickly. This process can manifest in more anxiety overall. Even though often people who are addicted to sugar eat to suppress anxiety, it’s just making the problem much worse. It’s best to avoid added sugars in the first place.
Poor Concentration – Again, the reason sugar may affect concentration is because of the speed by which processed sugar can invade blood cells and then leave them. You need a balanced level of glucose to feed your brain, not short bursts of sugar such as in the form of soft drinks or cereal.
Feeds Some Cancers – The fact is, cancer cells love sugar. That’s because like most living things they need sugar to grow. But, not all sugars are created equal. Cancer cells love white sugar, white flour, and high fructose corn syrup. The good thing is that if you simply reduce your consumption of processed sugar, you can cut your cancer risks.
Hypoglycemia – Low blood sugar happens in people who have a condition called hypoglycemia. This can be a condition on its own, but it can also happen in people who have diabetes and take medications like insulin because their bodies don’t produce enough on their own.
Poor Digestion – Processed sugar is very acidic. The more alkaline you can make your body, the healthier you’ll become. If you have an acidic stomach you’ll suffer from heartburn, GERD, and other digestion problems.
Each person is affected differently. It’s best to look at your own symptoms and health issues and if you have any of these problems, try eliminating processed sugar first to see if you notice any changes in your health.
The Surprising Places Sugar Hides
The hidden sugar in our diet is hard to find. You’ll be amazed at the things that have added and often unnecessary sugar inside.
* Breakfast Cereal – Most of you could have guessed this one, but we’re not talking about the sugar in sugary cereal. We’re talking about hidden sugar in so-called healthy cereals. Some “healthy” cereals have more than 23 grams of sugar per serving.
* Asian Food – Most restaurant-made or packaged Asian food has an enormous amount of sugar in it. Even sushi. The way you make sushi rice includes adding sugar to it. You can make your own Asian food to ensure that the sugar level is not too high.
* Canned and Packaged Soups and Sauces – Thankfully, all you have to do is check the labels. Some yogurt has more than 15 grams of sugar! Even spaghetti sauce and gravy can have more sugar than a soda pop. If you want to be sure to eat less sugar, read labels and find no-sugar options or make your own.
* Frozen Yogurt – Just because the word yogurt is in it doesn’t mean it’s healthy. It’s just as sugary as regular ice-cream. It’s a dessert. Treat it as if it’s a dessert. Don’t use it for a meal, and don’t believe you’re eating healthier. If you prefer real ice cream for a snack you are now free to eat it instead, as one is not better than the other when it comes to sugar.
* Smoothies – They’re all the rage and there are many smoothie shops out there banking on it. But, most smoothie shops use fruit with added sugar which removes any benefits you would have from drinking a smoothie at all. If you make your own, watch it when recipes ask for dried fruit too. Using whole, fresh fruit is much better.
* Bread – While there is some bread that is good for you, most bread is made with highly refined flour and sugar. Both of these affect blood sugar. Even wheat bread may be high in sugar, so you need to read the labels. Bread that is usually low in sugar is rye or spelt. Plus, you can make your own to avoid additives and sugar that can harm your health.
* Condiments – You know we all like to dip everything. But, if you dip your fresh apples or celery into the wrong thing, you may be making matters worse. Instead, make your own condiments or read the labels. Today there are many low-sugar varieties of condiments, including low-sugar ketchup.
* Canned Beans – Check the labels on canned beans, especially ones with any type of sauce on them like chili beans or baked beans. These are usually so high in sugar that if you compared it to a cake you wouldn’t know which was which just by the amount of sugar.
* Muffins – You probably already realize that some muffins are high in sugar, but even the ones that sound healthy are just cakes in muffin form with a healthy flour or healthy name added. They are all high in sugar. There are some recipes for low-sugar muffins, though; just search the net and you’re sure to find them. You don’t have to do without.
* Yogurt – Just like frozen yogurt is high in sugar, so is most sweetened yogurt – including low-fat yogurt. The best way to combat this problem is to make your own yogurt or eat yogurt as a dessert. You can also buy plain yogurt and add your own fruit and stevia to create a low-sugar snack that is healthy due to the probiotics in yogurt.
The lesson is that anything premade and packaged is in danger of having too much sugar. It’s best to read the labels and judge for yourself. Keep in mind that the average adult should not consume more than 90 grams, or 5 percent of their total calories, in added sugar daily.
How Much Sugar Is Too Much?
One thing that needs to be clear is that there is a difference from naturally occurring sugars and added sugar. There is sugar in all plant food and plant food is good for you. In fact, most of your plate should make up plant food if you want to be at your optimum health.
So, it breaks down that adults should not consume more than about 90 grams in total of all sugars each day. How much of that constitutes added sugar depends on your ideal daily caloric intake.
That means if you eat 1500 calories each day, you can eat 90 grams of sugar a day. How much of that you want to be processed and added sugar is up to you. But obviously, keeping the amount of added sugar lower is better for your health. This gives you some room to experiment with your health and to have a little fun on your birthday.
When you consider that a cup of grapes has 15 grams of sugar but a can of coke has 39 grams, it makes the choice easier. If you really want a drink, you can try a sugar-free Zevia or even better, LaCroix. But a tall glass of filtered water with a cup of grapes will fill you up longer. The main thing is to find substitutes that you truly enjoy and like, while not overshooting the 90 grams of sugar allowance you have for each day.
The more natural sugars that you consume within that 90 grams, the healthier you’ll feel. And there are many low glycemic choices that you can make.
* Apples – 1 small = 15g
* Apricots – 1 cup = 15g
* Banana – 1 medium = 14g
* Blackberries – 1 cup whole = 7g
* Blueberries – 1 cup whole = 15g
* Cantaloupe – 1 cup diced = 12g
* Cranberries – 1 cup whole = 4g
* Grapefruit – 1 cup = 16g
* Guavas – 1 cup = 15g
* Honeydew – 1 cup diced = 14g
* Lemons – 1 wedge = 0.2g
* Limes – 1 wedge = 0.15g
* Papaya – 1 cup 1” cubed = 11g
* Peaches – 1 cup sliced = 13g
* Raspberries – 1 cup whole = 5g
* Rhubarb – 1 cup diced = 1.3g
* Strawberries – 1 cup whole = 7g
* Tomatoes – 1 large whole = 4.8g
* Watermelon – 1 cup diced = 9g
* Artichokes – 1 large = 1.6g
* Asparagus – 1 cup = 2.5g
* Broccoli – 1 cup chopped = 1.5g
* Carrots – 1 medium = 2.9g
* Celery – 1 cup chopped = 1.8g
* Corn – 1 cup = 1.1g
* Cucumber – 1 8-in = 5g
* Green Beans – 1 cup = 3.3g
* Kale – 1 cup chopped = 1.6g
* Lettuce – 1 head = 2.8g
* Soybean sprouts – 1 cup = 0.1g
* Spinach – 1 cup = 0.1g
* Summer squash – 1 cup sliced = 2.5g
* Swiss chard – 1 cup = 0.4g
As you can see, most natural foods don’t really have “too much” sugar. If you can eat 90 grams of sugar a day and you choose wisely from the lower sugar fruits and veggies, you’ll be surprised at how much you can eat if you avoid added sugars. When you consider that one teaspoon of processed sugar is 4.2 grams, you can decide what is best to eat in every given situation.
Are You Addicted to Sugar?
As you read this report, do you start thinking about ways to get around the 90-gram maximum of sugar that you can have each day? Note that the 90 grams of sugar (per UK government guidelines) you can consume per day has nothing to do with how many carbohydrates you eat each day. This is a separate number that you should be tracking.
Here are some common behaviors
that predict sugar addition
* You Eat Too Much – If there are some foods that you just can’t stop eating, assume they’re likely high in sugar. Sugar doesn’t really make you satiated, so it’s hard to stop. This is made worse if sugar is combined with sodium and fat. For example, you may be eating donuts which are also high in salt and fat, but would you really eat them without the sugar? Doubtful.
* You Crave Processed Carbohydrates – If you’re often craving refined carbs like chips, crackers, and bread, then you may just have a problem with sugar. Often, eliminating added sugars can reduce cravings that you’re having for high processed carbs over time.
* You Crave Salty Foods – With processed foods, salt and sugar go together very well. If you feel like you could lick a salt lick and be happy, you may be addicted to sugar. Look at the amount of sugar in the snacks you normally eat. If they’re highly processed, you can bet they have too much added sugar.
* You Crave Meat – This might seem strange, but if you crave meat when you really don’t need it and aren’t really that hungry, you may really be craving the spices that are often on meat such as wing sauce which is very high in sugar.
* Every Meal Is High in Sugar – Is your typical meal higher in sugar than it should be? Keep in mind that the maximum of 90 grams is a maximum. It doesn’t mean you need to eat that much sugar. If you feel bad and aren’t healthy, you can always cut that amount down. The best way to do that is avoid added sugars and only eat sugar that is naturally in plants.
* You Get Moody without Sugar – If you find that you are often feeling grumpy and moody, the problem might sugar. If you often suffer dips and rises in blood sugar, when you have a dip you will suffer from grumpy moods. This can be exacerbated by eating sugary things like candy which will provide a fast jump and a quick fall.
* You Feel Powerless Over Sugar – Do you ever feel like you don’t even want to eat that sugary snack but you do it anyway because you know it’ll make you feel better? This is common in people who work long days; students especially. It’s true that eating a sugary snack will help temporarily, but you’d do far better eating a fruit snack with only natural sugars and fiber to help slow down the sugar absorption.
* You Start and End Your Day with Sugar – Look at your entire day. What do you eat in the morning? What do you eat before bed? What is the first and last thing you eat each day? If you’re eating sugar in the morning and at night, especially added processed sugar and not sugar in whole plants, then that is a sign that you may have an addiction to sugar.
* You Suffer a 3 PM Slump – If you work in an office, you’ll notice this a lot more than if you are retired or work from home. But pay attention if somewhere after lunch you start falling asleep while you’re working or feel as if you need a nap. Look at your diet. Are you giving yourself energy for lunch or are you setting yourself up for a sugar crash?
If you are going through any of these issues, it is wise to calculate how much sugar you’re eating in any given day. Most people eat double the sugar maximum of 90 grams a day due to added and processed sugars, including hidden sugars.
Tips for Breaking Your Sugar Habit
Thankfully, you don’t need to work that hard to break your sugar addiction. It’s only hard if you shoot for zero sugar. That would not be healthy. Instead, first just shoot for a reduction, and then cut it back more and more through solid food choices.
* Avoid Processed Food – The biggest culprit when it comes to sugar in food is processed food. Processed food has tons of sugar and if it doesn’t, it has tons of chemicals. Avoiding processed food can eliminate almost all of the added sugar you’re eating.
* Get Plenty of Sunshine – It might seem weird, but one reason people like to eat sugar is serotonin, the feel-good hormone. When you eat a lot of sugar you’ll get a spike in serotonin. Of course, you also get a crash. There are better ways to increase serotonin levels; one is the sunshine. Of course, you’ll also get vitamin D which can also improve your mood.
* Get Plenty of Sleep – If you have trouble sleeping at night, then you need to get to the root cause of why. Avoid sugars, caffeine, and anything stimulating two to three hours before bed. You should go to sleep on an empty stomach for the best sleep.
* Drink Enough Water – Staying hydrated is important to avoid any type of cravings, including sugar cravings. When you’re born, you have a perfect thirst detector. But, life often causes us to deny our bodies’ signals. Therefore, measure your water to ensure that you’re drinking a minimum of 64 ounces to 100 ounces of water a day depending upon your weight.
* Focus on Stability – You want to try to keep your sugar balanced. One way to do that is to have regular meal times. For you, that may be six meals a day; for others than will end up being the traditional three meals a day. It depends on what works best for you. You should eat when you feel real hunger pangs.
* Eat Your Greens – For some reason, when you eat more greens like turnip greens, spinach, kale and so forth, your sweet cravings will go away. So, instead of eating something sweet when you get the craving, try eating a bowl of steamed spinach with good red wine vinegar on it and your cravings will disappear.
* Incorporate Fermented Foods and Drinks – Not only are they good to help keep your stomach acid and bacteria balanced, fermented foods and drinks are also great sweet tooth killers. You can buy prepared fermented foods or make your own. Keep in mind a very small amount of sugar is used in fermentation, but that is okay.
* Meditate – Sometimes sugar cravings are just a sign that you need to slow down and center yourself. Stress can play a huge part in appetite and cravings. Take the time to meditate, at least 10 minutes per day. If you don’t want to meditate, prayer or sitting silently also works.
Incorporating these tips into your day can make a huge difference when you’re trying to end sugar cravings and break your sugar habit. Remember that it’s not going to happen overnight either. Just focus on adding in good things to your life rather than on what you’re eliminating.
How to Fight Sugar Addiction Withdrawal Symptoms
When you first embark on eliminating added sugar from your diet, you’re going to experience some withdrawal symptoms – especially if some of your sugary treats included caffeine. You don’t want to use a bunch of fake things to sub for sugar, so it’s best to try to get over each symptom you have.
* Depression – If you notice after giving up added sugar you’re feeling depressed, ensure that you are eating some natural sugars like those found in fruit and veggies. You don’t want to have zero carbohydrates. Carbohydrates make you feel good. Just eat them without added sugar, oil and fat.
* A headache – This is more than likely caused from drinking less caffeine. But, if you do find that you’re getting headaches, check your hydration. If you were used to sugary drinks, it can be hard to drink plain water. But, it’s imperative that you drink enough each day.
* Anxiety – Anxiety manifests itself in many ways to different people. Some people get a fluttery feeling in their stomach. Others experience shortness of breath or heart palpitations. It can be very severe in some people. If you find that you’re experiencing a lot of anxiety, the best thing to do is go to your doctor for a blood test. Some illnesses like hypothyroid which has nothing to do with sugar restriction can cause anxiety. Otherwise, just check your hydration level, sleep level, and ensure that you’re eating enough calories for your ideal weight.
* Irritable Mood – Feeling moody? When your blood sugar gets too low you can feel moody. This can be remedied by eating more often. Try to balance your meals with the right amounts of protein, fat, and carbohydrates for your personal needs. Don’t allow yourself to get too hungry; this is a sure-fire way to end up feeling moody. Keep healthy snacks around like apples and no sugar added peanut butter.
* Fatigue – Still feeling that 3 pm slump? Feeling tired and foggy all the time? This is a sign that you’re not eating enough carbohydrates. Remember that veggies are good carbs and you should eat them in plentiful amounts. It can also mean that you need to drink more water.
* Achy Muscles – This is one of the first signs of dehydration. A lot of people who used to drink sugary drinks for most of their hydration find it difficult to get enough water. Drink at least eight glasses of water a day. For snacks, eat hydrating food like apples, carrots, oranges and other fresh fruit and veggies.
* Cravings – When you notice you’re getting super-strong sugar cravings, it’s time to look at your list of things to do during cravings. You can still eat something sweet, but instead of candy or processed food, pick something fresh like a bowl of berries or sliced apples.
The symptoms of sugar withdrawal are more difficult for some people than others. Be patient with yourself. If you cave in and eat processed sugar, drink extra water, move more, and be prepared next time with a healthy snack. Don’t forget to try the greens and vinegar.
Recipe Ideas to Keep Your Sugar
Cravings at Bay
One way to avoid eating too much sugar is to be ready. If you’re prepared with food to eat when you have a craving, when you’re feeling tired, and when you’re hungry, you’ll do a lot better sticking to your goals.
Frozen Fruit Dessert
This isn’t as much of a recipe as an idea. You can use your food processor, high-speed blender, magic bullet or a gadget like the YonanaFrozenHealthy DessertMaker. All you do is freeze the fruit you want to use for a while, then feed it through the Yonana or blend it in one of the blenders or the food processor. It’s simple and tastes wonderful. Tip: Use the ripest fruit you can for the sweetest flavor.
The best snacks have a good balance of fat and protein. These low-sugar snack ideas will help you if you miss sugar at all.
Apples and Peanut Butter – Skip the bread and just slice up an apple, then spread it with sugar-free peanut butter. The best peanut butter has one ingredient. Peanuts. The fiber in the apple makes the sugar digest slowly. The fat and protein in the peanut butter keep you satiated.
Fiber Rich Loaf – Everyone likes bread but it can pack a huge sugar punch. But, you can make your own fiber-rich bread that is low in sugar and healthy for you.
No Sugar Fiber Loaf
1 cup hulled, salt-free raw pumpkin seeds
1/2 cup hemp seeds
1/2 cup raw peeled almonds
1.5 cup rolled oats
2 tbsp chia seeds
3 tbsp psyllium husk powder
1 tsp fine grain sea salt
1 tbsp honey
3 tbsp apple sauce
1.5 cup water
Combine all dry ingredients. Set aside. Combine all wet ingredients in a separate bowl. Then pour the wet ingredients into the dry. Mix until it forms a thick dough. If you notice that it’s too dry, you can add more water. Form into a dough and put into a prepared bread pan. You can prepare your bread pan with some oil spread on with a paper towel, or you can line the pan with parchment paper.
Cover pan and dough with a towel and let sit in a warm place for at least two hours. When the dough has risen enough, you’ll know because it keeps its shape when you touch it lightly with your finger.
Bake in a 350-degree F oven on the middle rack for about 30 to 40 minutes. Done bread will sound hollow when thumped.
Let’s make this simple. You can chop a bunch of veggies, or you can go to the fresh section of your grocery and buy prechopped veggies in bags, or from the salad bar. It’s up to you how you do it. But, you’ll want to chop them smaller anyway. Probably 1/2 inch pieces will work best.
In addition, you need some glass jars with sealable lids, such as canning jars.
Chop a mixture of veggies that you enjoy. Include at least a couple of apples or carrots due to the sweet flavor they provide. Add some ginger too if you like the flavor. Sprinkle all with salt.
Fill each jar with your mixture of chopped veggies tightly. Leave one inch of space from the top. Smash the veggies into the jar. You want them very tight. Then into each filled jar, put the following mixture into the jar until it’s one inch below the top.
4 cups water
1 tbsp sea salt
Mix until the salt is totally dissolved.
Ensure that the veggie mixture always stays under the water in the jar. If you need to, weight the mixture down with a stone or weight. Cover with some cheesecloth and a rubber band. Keep in a warm spot for three to five days.
Check the mixture daily to ensure that everything stays under the brine. You’ll know when your fermented veggies are done when your veggies are bubbling. That shows that the fermenting process has completed. Your veggies should also smell a little sour but you should like the smell. They should also taste good. After that has happened, put the normal lids the jars on and put in the fridge.
If you really want to rid yourself of sugar cravings, lose weight and get healthier, a good way to do it is to avoid added sugars. Remember, sugar that is found naturally in plants that you eat is usually okay, although you should try to limit super-sweet fruit like dried fruits and dates.
Take it one day at a time. Focus on eating until you’re satisfied and not stuffed whenever you’re hungry. Get enough hydration, exercise, and sunshine and you’ll kick that sugar habit to the curb in no time.