Category Archives: Added sugars

Healthy Eating…Childhood Obesity…

Welcome…that was the week that was…but I applied balance and it worked only 1lb on and considering that I ate and drank pretty much what I wanted…I am chuffed…Today I treated my self to a lovely Thai massage after the excesses and stress of last week…

Thai massage-2096580_640

 

I organised myself and scheduled all my posts bar one which I had written out just not typed up…Then Windows did its update and threw a spanner in the works…My laptop died…She is now up and running again with a new hard drive…Which leaves me with the time consuming job of  new passwords and new layouts as my reinstalled windows and word are a tad different…A few little work arounds and now the added quandary of do I or don’t I take the plunge and go for Windows 10.

So what does this week bring???

I was absolutely shocked to hear that figures were out and England saw a rise for the fourth consecutive year that severe obesity in school year 6 has broken records, and it is up more than a third since 2006.
Levels of severe obesity among children in the last year of primary school have hit an all-time high, according to official figures that have dismayed public health experts…I don’t know about dismaying public health experts it is dismaying me…

What the hell is wrong with schools, parents and the governments?…The writing is plainly on the wall that if a child is obese then it is likely they will be an obese adult and have all the conditions and chronic illnesses that go with obesity…

Children are a gift and a gift which should be nurtured…Sally is running an excellent series on childhood obesity and it is well worth a read…So please head over and have a look…

https://smorgasbordinvitation.wordpress.com/2019/10/02/smorgasbord-health-column-the-obesity-epidemic-part-three-finding-a-point-to-intervene-in-the-life-cycle-2-to-7-years-old-activity-sally-cronin/

I hear all the voices who say that family units have broken down, that many parents have no nutritional knowledge BUT…I didn’t have a great deal of knowledge when my first daughter was born…Maybe it is me but I have a thirst for knowledge and believe that in many cases this is not so any more…Children should be encouraged to ask questions…and get answers…

I am not an advocate of a nanny state but do think it is vital that steps and schemes should be put in place as a matter of urgency to help turn this obesity epidemic around…

  1. Fast food adverts should be banned from TV’s…
  2. Bogof deals in supermarkets should only be for healthy foods.
  3. Shopping points on loyalty cards should be tripled and only applied when buying  certain foods already alcohol and cigarettes are exempt…Why not processed foods?
  4.  Healthy foods should be displayed at checkouts NOT chocolate and sweets…
  5. School curriculums should have mandatory exercise included every day…Fun exercises and games…
  6. All work and no play makes Jack a dull boy...so the saying goes…
  7. Community gyms should be the norm…
  8. School vegetable gardens should be mandatory.
  9. Instead of an ice cream man have a healthy food van with lots of free samples(provided free) by manufacturers.
  10. All new housing estates should have a community garden and kitchen…

What ideas do you have? Most of the above would create jobs …There are many people with valuable skills who would be happy to help…Either for expenses or a salary…

I was reading about a school who had gone totally vegetarian..Now although I think we should eat less meat… I do think we should also eat a balanced diet…However to have a vegetarian school meal and helping to grow the produce is a great learning curve  and one vegetarian meal a day doesn’t hurt anyone it encourages children to eat vegetables which is good.

The school had a garden and children participated in this and when food was ready it was picked and used for school dinners. However I have also seen where some parents are not happy with their kids eating a vegetarian lunch…What are your thoughts?

I watched the children being interviewed and asked the names of various vegetables and they were happy, knowledgeable and loved their school dinners…A win win situation …

We need more community spirit in this world …Both adults and children would benefit greatly from this…

Let’s tackle Childhood Obesity… Once and for all…

About Carol Taylor

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

The environment is also something I am passionate about and there are now regular columns on my blog this year. It is important that we are mindful of the world we live in…

 

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Thank you once again for reading this post I hope you all have a creative week ahead xx

Healthy Eating…My personal journey…No fads just commonsense…

Good morning from sunny Thailand…For quite a while now I have spoken about healthy eating and have told you about my weight loss but not in any depth and some of you may think yeah, yeah…

This week (and) I have never liked my photos taken… there are not many of me which I really like…But on this post I am baring all ( not) quite..haha…for those who thought ..You wouldn’t …haha…That would be too much information…

I wasn’t an overweight child or teenager…my weight piled on when I had my kids…Then began the yo-yo years…I fluctuated from 8 stone nothing to 16 stone something… I tried many diets some more successful than others…I tried many types of exercises…What did I learn from all that? I hate aerobics…I hate being in a class full of sweaty bodies…

gym-room-1180062_640

I discovered walking…No sweaty bodies…I can free my mind…I see more of life and people…The furthest I have walked …26.2 miles …I completed the London Moon Walk…Whether you run or walk 26.2 miles is a marathon…I did it! A few years ago now but I did it!

Now to bare all…Never before published pictures of moi…

Before…

The one on the right is me at my heaviest…I will now go through what I eat instead of what I did…No fads, not a diet, just commonsense…Eat this…Not that!

We see so much in the press and media or supermarket ads ...It is a minefield ..so I am going through what I have learnt and apply to what I eat…Also what I feed my family as everyone likes different foods…

Breakfast  Cereals…

I will use granola as an example…It conjures up that healthy image as it contains nutritious nuts, seeds, oats and fruit…It also contains more sugar than a can of coke…

Porridge, shredded wheat or Weetabix are what we eat…

muesli-3186256_1920 porridge fruit

If you really like granola and my family does sometimes then make your own…you then control what is in it and it will most likely be cheaper…  It takes 5 minutes to make and makes enough for 4 servings…

For the granola

  • 100 g organic bran
  • 150 g organic jumbo porridge oats
  • 25 g sesame seeds
  • 100 g walnuts
  • 1 tbsp sunflower oil
  • 5 tbsp maple syrup
  • 100 g  mixed fruit, such as Medjool dates and cherries.

Serve with …Greek yoghurt( not ) greek style yoghurt, fresh blueberries, pear, apple, kiwis, pineapple, mango any fresh fruit of your choice just chopped, cored and if necessary peeled.

Mayonnaise …I do buy it sometimes… although time permitting I make my own…

Light means lighter…RIGHT?

By law food to be labelled light, lite or lighter, reduced fat or low fat must in the UK be 30% lighter than the full-fat product in the US it is 50% or more calories from fat are required to have a 50% reduction of fat in light versions. Translated it means if the original product is high in fat the light version may still contain a lot of fat…So it could still be high in fat and also higher in added sugar to enhance the taste because there is less fat…

Well…After all that malarky…I just opt for the normal version as considering how much and how often I eat it…which is not often…I do not want to skimp on flavour…

All this low-fat is better than the high-fat trend is now proving that after all these years of telling us to eat low fat or no fat… to have been not true…We are now being told it is the type of fat, polyunsaturated fats are good fats…Trans fats are bad…

What are the worst trans fat offenders?

thai style fried chicken

In no particular order…Deep-fried Food, Pie Crust, Margarine, Shortening, Microwave popcorn, Animal fat and dairy, Store brought cakes and Cookies, Biscuits, Creamy frozen Drinks( Dairy Queen), Crackers, Non-dairy Creamers, pancake/waffle mixes…Basically, deep-fried fast foods, processed foods, packet mixes, store-bought cakes and biscuits all sugary processed foods…

What do I do…Cook from scratch…limit animal fat and dairy although in animal fat it is naturally occurring trans fat and in smaller amounts….This is where my favourite word keeps popping up…Moderation…Most of the above foods you can cook from scratch at home or use a healthier alternative…

It is all about knowing what the food you like to eat contains…Yes, it means a bit of research but if you want to lose weight and or be healthier …so be it!

What fats can you eat?… Not all fats are bad…

There are lots of good, tasty fresh foods which we can eat…Oily fish, salmon, sardines, mackerel, avocado, walnuts, almonds, hazelnuts, sunflower seeds, Olive oil, coconut oil, rapeseed oil, Butter(grass-fed), meat and cheese( in moderation).

Sugar… is labelled in many different ways…

I came across coconut flower sugar and syrup the other week…It was in the smallest of glass jars with a healthy-looking labelled and the price tag wasn’t healthy but a tad on the high side…

I didn’t buy it but did come home and do my research…Sugar is sugar and they may be natural and unrefined and just slightly better for you but …It’s Sugar! Added sugars are even worse…

What do I do...I never take sugar in drinks anyway but I do restrict foods high in sugar i.e chocolate…sweets…sodas…yoghurts…fast food…cereal bars…cereals, sauces…milkshakes…grape juice…These I limit or avoid…

Fresh Vegetables…we eat lots of fresh vegetables either steamed or raw …

I know many people don’t eat as much as they should of fresh vegetables …Maybe they juice and just swallow because quite frankly some of those juice options are pretty awful I would rather eat the fresh vegetables…You will never get your 5 a day by juicing and juicing also means you lose some of the fibre. We need fibre in our diet…Don’t we?

Oil…

olive oil

I use different oils depending on what I am making or cooking…My main ones are Olive Oil, Coconut Oil, Nut Oils or Ghee…There are so many different oils but check on which is the healthiest oil depending on what you are making no one size fits all with oil as they all have different burning points.

Salt…

The debate lingers on and opinions are still divided…I use locally produced salt and always taste before adding extra…As it is very hot and humid here we need to keep our salt levels up…

I do however limit my intake of cured meats, pickles, table salt, crisps and savoury snacks…

Eggs…

Again eggs have been the subject of many warnings over the years it all depends on how many you eat and how you cook them…If you are eating fried eggs every day with other fried foods, of course, you will gain weight…If you poach, make a cloud egg or boil your eggs then they are much healthier I also think it enhances the taste of the egg…

Alcohol…

The biggest contributor to my weight loss has been reducing the alcohol I drink…which of course included the soda…double whammy…The common consensus is that a good red wine benefits your health again …every day?…

I will tell you a little story…One of my besties worked in a bar for many years if she served you a drink in her home it was a pub measure…None of the just take the top off and pour which more often than not is what most people do…I know I did…

She had a health problem and went to the doctors who arranged for blood tests…The outcome was that although she measured her 2 evening drinks it was effecting her liver…To say she was upset is putting it mildly as we both knew people who drank far more without any apparent health problems…

The bottom line is we are all individuals and have different tolerance levels…her tolerance level to a regular sundowner was lower than mine…It took longer for my regular sundowners to have an effect on my health but they did eventually…Cutting right down to an occasional drink has proved beneficial in many ways for me…I sleep better and have lost a lot of weight…

Water…

drop falling into water

 

I always make sure I drink plenty of water and green tea…Although green tea does contain caffeine depending on the type /variety of green tea it does vary…I drink No.12 Oolong green tea which is lower in caffeine than some of the others…

Cheat days/weekends…

I have always advocated that eating healthy doesn’t mean deprivation or cardboard foods and never eating that burger, pizza or doughnut again…

Make sure you plan your cheat …Plan when and what you are going to eat…Most experts agree that one cheat day per week is sufficient. It’s a good idea to line up that cheat meal on a weekend or social occasion. By planning your cheat meal, you know what you’ll be eating and can cut a few extra calories earlier in the day…

By planning you can pick a favourite food or meal instead of just raiding the fridge randomly or running up and down the sweet or cake aisle and just picking up anything…

If you are going out for a meal and planning to splurge …pick what it is going to be…Will it be the breadbasket…dessert or a few cocktails? Focus on one and enjoy it without going overboard…If it is the lovely bread basket opt for that dessert next time…

In all honesty, I could not splurge on all three now…I just couldn’t eat all that…One cocktail would fill me up…As you lose weight your taste buds change and the amount you can comfortably eat diminishes… 

So don’t cheat when you are famished, cheat in moderation and plan…

You can minimize the damage of a cheat meal the day of your feast by being careful about what you eat maybe reduce the carbs and eat a nice big salad with boiled eggs instead of potato… or fast before the meal. In other words, if you’re cheating at dinnertime, move your first meal to later in the day (lunchtime). Reducing the number of hours you’ll be eating not only saves you calories, but it also shifts your body into a fat-burning state.

To summarise…After picture…Not a great one… I will try to get a better one…

Me sept 3rd 2019

I don’t starve myself but I know what I eat and what it contains…I practise intermittent fasting as it works for me…I have mainly reduced my alcohol massively and soda…I have increased my green tea consumption.

I eat very little processed foods and cook from scratch…I don’t eat low-fat foods I just enjoy proper food but moderate my intake.

I eat a lot of fruit and vegetables.

My main carb is rice, I eat little bread, pasta or potatoes mainly because I prefer rice or sweet potatoes…I do like nice bread so as a treat I make sourdough or soda bread. Pasta I eat maybe once a month the same with white potatoes they are not my favourite carbs.

My total weight loss from beginning to end is 6 stone or 38.10 kilograms…All done by just increasing my walking and cutting down alcohol, soda and processed foods…I feel much better and my aim is to lose another half a stone …I thought 1 stone but have been outvoted by my family…We will see how I feel and what happens…

I hope this helps many of you as I do not ban anything…I eat what I fancy just not all at once or on a regular basis but if I want some pork crackling or a donut I will have one…It is all about what you eat and how much…It is about knowing your food and your body…It is about being sensible and not binging all day and every day…We are indeed what we eat…

Both myself and Sally from Smorgasbord cover lots of subjects and foods and help with understanding how different foods help you maintain good health…You don’t need expensive foods or diets just commonsense and knowledge…All you need to do is keep an open mind, fads, diets and food fashions are consistently changing. Scientific research frequently disproves previously held beliefs, diets and lifestyles…Think low-fat…

What works for one person because of their individual body shape, metabolism, DNA or underlying health condition may not work for another person.

A healthy balanced diet with moderate amounts of the bad foodstuff coupled with regular exercise is your best chance of staying well…

Healthy - Vegetables- Fruit- Lady

Healthy Eating

That’s all for today I hope your healthy eating is going well…I hope these tips will help guide you through your healthy eating and weight loss journey…

If you have any particular diagnosed dietary requirements or deficiences then Sally’s and my new series starts on Wednesday with Calcium and Magnesium deficiencies…Sally with her vast nutritional knowledge and I provide the recipes.

About Carol Taylor:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

The environment is also something I am passionate about there are now regular columns on my blog this year. It is important that we are mindful of the world we live in…

 

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

More and more of my blogging friends have joined me on MeWe…A social media site which is fairly new and which promises much without the restrictions some other social media sites are choosing to impose on many of us…Join me if you will on  MeWe

Carol is a contributor to the Phuket Island Writers Anthology: 

Connect to Carol

Blog: 
Twitter

Facebook

Pinterest: 

Email:

Thank you once again for reading this post I hope you all have a lovely week, stay safe  xx

 

 

Smorgasbord Health Column – Size Matters – The Sequel #Weightloss – The Project Plan for Success

Are we ready for this? Diaries at the ready? After a few weeks of why we eat in excess…Ok…Pig Out! All of it, not our fault is it?… Sally has given us the tools and now we need to step up…Be Counted…Who are we doing this for? We are doing it for ourselves…We only have one body and it is for life …A healthy life or as healthy as we can make it and don’t forget we can also have a little of what we fancy…I do…No gimmicks Just healthy eating ….See you there …xx

Smorgasbord Blog Magazine

So far we have explored how you got to this phase in your life where you are uncomfortable with the extra weight you are carrying.  Now it is time for you to tailor make your eating programme for the next phase, which is achieving optimum health for your age. Let’s face it if like me you are 66 years old, with a wonky knee and a love of more sedate sports such as walking and swimming, throwing yourself into rock climbing, triathlons and training for the Olympics is probably not on the cards.

Having said that, it is amazing what you can do once you lose a few of those pounds and you begin to feel lighter. Suddenly more active sports do not seem so out of the question, and there is many a silver surfer who has taken to the waves rather than the Internet. A great deal of…

View original post 2,292 more words

Smorgasbord Blog Magazine – Weekly Round Up – Estate Agent Code, Gardening, Roast Dinners, Numerology, Italian Cookery, Editing, music and Books galore..

What a week this has been for Sally full of Health advice, fun, music, recipes and much more…Enjoy!

Smorgasbord Blog Magazine

Welcome to the round up of posts on Smorgasbord this week that you might have missed.

It has been a varied week weather wise as we had a false spring for two days and then were plunged back into frosts and rain. I sat out for an hour in the garden those two days and it was wonderful. I was tempted to come out of hibernation but I am now back in the cave waiting for the real deal.

We need good weather for the next phase of the garden renovation at the back of the house which will have the current tarmac extended and the creation of an outside eating area to take advantage of the summer late evenings. With the addition of some benches in various places and some more tubs of flowers the garden will be complete.

We have a few jobs left inside and the plan…

View original post 613 more words

CarolCooks2…Weekly roundup…Chinese Year of the Pig, Apricots and I killed my sourdough starter…

Welcome to my weekly roundup of posts I hope you have all had a productive week with lots of creative thoughts, no kitchen disasters and if you have please tell…haha

great reads a weekly roundup lady with electronic reader

You know the routine by now…Settle down in your favourite chair, grab a drink and enjoy!

February the 5th sees the start of the Chinese New Year which this year is the year of the pig…Pigs are depicted as animals which mainly eat and sleep and you get nice crackling…with healthy fat ( Official)… Also in the Chinese horoscope, it depicts wealth…

RED AND YELLOW CHILDRENS CLOTHES CHINESE NEW YEAR

Everywhere and everyone will soon be a riot of bright red…Houses decorated and beautiful lanterns hanging everywhere…Children will be walking around in their pretty new red clothes everywhere is so colourful and vibrant.

https://carolcooks2.com/2019/01/28/chinese-new-year-the-year-of-the-pig/

Time for Healthy Eating and this week I looked at Anti-inflammatory Diets which doctors are sometimes prescribing as if you reduce inflammation in the body it can reduce the symptoms of some conditions.

On hearing these words many people just freak and think what! It is going to be expensive, it will be foods I don’t like, I am going to have to eat different food from the rest of my family… all manner of thoughts…

No more...Diets Healthy eating (4)

It is Healthy Eating no more no less…It is knowing which foods cause inflammation and which foods help calm inflammation…Pure and simple…

https://carolcooks2.com/2019/01/29/healthy-eating-the-bonus-you-may-lose-a-few-kilos-anti-inflammatory-foods/

Talking about which foods are good to eat it bought up the subject of sugars a few people commented they had been advised by a doctor or they themselves wanted to reduce their sugar intake and they were appalled to find that most foods contained sugar and many …And here’s the kicker Added Sugars.

Sugar is addictive just like cigarettes, alcohol and is contributing to the mounting obesity figures around the world…Many government agencies are calling to reduce sugars but are not going far enough the Sugar Companies are applying pressure and winning in many cases…This is disgusting and needs to be stopped…

Do we need sugar?

lump-sugar-549096_1920

Yes…Your body does need carbohydrates, which are broken down into sugar in your body. This sugar is essential for your body to create energy to survive. However, it is not necessary to include sugary foods or added sugars in the diet in order for your body to make energy.

If we know our sugars and know how much we should be consuming in a day that is the first step.

https://carolcooks2.com/2019/01/30/added-sugars-do-you-know-where-it-is-hidden/

It was then over to Smorgasbord Health column Cook from Scratch with Sally Cronin and Carol Taylor–Healthy #Apricots and #Recipes…

fresh apricots

Apricots which I love have many health benefits as Sally will tell you and I provide the recipes…It doesn’t get better than that, does it?

I don’t know how anyone gets the idea that healthy food is boring…It isn’t …Simples…

https://smorgasbordinvitation.wordpress.com/2019/01/30/smorgasbord-health-column-cook-from-scratch-with-sally-cronin-and-carol-taylor-healthy-apricots-and-recipes/

Thursday already and normally I get to rant…Well, it relieves stress and stress kills…This week I gave you all good news all the great incentives which are going on around the world to stop waste, clean up the beaches and the sea, to tell you how to recycle clothes and put your own personality on them… Some great ideas which even a child could do and something you could encourage your kids to do…THEY WOULD LOVE IT!

https://carolcooks2.com/2019/01/31/waste-not-want-not-week-9/

Lastly week 5 in my kitchen...I killed my sourdough starter and have now started again and am on Day 3…I made a lovely lentil stew with the recipe Darlene gave me and if you want a bowl of meat-free comfort food to keep the cold out this is for you…I also made and it was lovely with the strawberries I got beautiful little ones from Chiang Mai…Why I haven’t made this cream before I shall never know…Fresh cream is very expensive here and sold in big cartons and not always available it can also help pile on those lbs and I am trying to keep them off…haha…I just whipped a carton of chilled coconut milk and viola I had some lovely cream which tasted just as good as whipped fresh dairy cream…But Dairy free…

Dairy free cream

I kid you not…It was lovely…even hubby liked it and he loves his cream and not much persuades him to change from what he knows and loves…So today when I went shopping I bought 2 small cartons for the chiller ready for when we want some topping for our fruit or pie…Simples…

Enjoy your Sunday and thank you for reading if you liked what you read please let me know in comments I love to hear all your comments xxx

About Carol Taylor:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Carol is a contributor to the Phuket Island Writers Anthology: https://www.amazon.com/Phuket-Island-Writers-Anthology-Stories-ebook/dp/B00RU5IYNS

Connect to Carol

Blog: https://carolcooks2.com/
Twitterhttps://twitter.com/TheRealCarolT
Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Thank you once again for reading this post I hope you all have a great week xx

 

Added Sugars…Do you know where the added sugar is hidden?

Good morning yesterdays Healthy Eating post raised a few comments about sugar, Added Sugar as my aim is to help you make the right choices for a healthy diet have a body which is a healthy weight which can also fight of or help keep many diseases and illnesses at bay naturally.

I thought I would address your concerns now!

A healthy immune system doesn’t mean eating foods that taste like cardboard and it doesn’t mean never ever letting that piece of cake or chocolate ever past your lips again it means learning what food you need to be healthy and knowing that you can have the occasional treat …

It is about moderation, about enjoying those 2 squares of chocolate even more than when you demolished a whole bar and then you feel guilty about eating it, so almost certainly you then starved yourself or ate those cardboard things called rice cakes for two days…I mean how tasteless are they???

But is that good for you?… Certainly not…

SUGAR…..Do we need it?

lump-sugar-549096_1920

Yes…Your body does need carbohydrates, which are broken down into sugar in your body. This sugar is essential for your body to create energy to survive. However, it is not necessary to include sugary foods or added sugars in the diet in order for your body to make energy.

If we know our sugars and know how much we should be consuming in a day then that is the first step.

UK NHS guidelines:

  • Adults should have no more than 30 gm of free sugars a day, (roughly equivalent to seven sugar cubes).
  • Children aged 7 to 10 should have no more than 24 gm of free sugars a day (six sugar cubes).
  • Children aged 4 to 6 should have no more than 19 gm of free sugars a day (five sugar cubes).
  • There is no guideline limit for children under the age of 4, but it’s recommended they avoid sugar-sweetened drinks and food with sugar added to it.

Free sugars are found in foods such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods we should cut down on.

It is not referring to the sugars which are naturally occurring in foods although some foods do have a naturally occurring high amount of sugar so it is knowing which food you can eat almost as you like although that word which I love does creep in here…Moderation!

But… eating a sensible amount as many foods with naturally occurring sugar are also packed with lots of fibre, vitamins and minerals.

Therefore it makes sense to know your foods…Know which ones are high in sugar and which ones are lower in sugars…It means reading the ingredients on the packet and if sugar is in the first three ingredients then put it back!

Manufacturers I just love to hate are sneaky people and love to fool us… So if you see a label and don’t see the word sugar DO NOT think it is sugarless because those sneaky manufacturers have used another word like simple carbohydrates, honey, rice syrup, organic dehydrated cane juice, agave nectar, barley malt syrup, corn sweetener, fructose, invert sugar, high fructose corn syrup and it goes on… PLEASE check those labels carefully.

What did please me though was the Canadian Governments stance and they warn that you should be aware of clever marketing? It covers in depth how clever marketing can tempt you…I am sure the food manufacturers probably don’t like this new version…Well about time we stood up to them and their marketing ploys and prove we aren’t all stupid and easily swayed… It also has recipes it is a great new move by the Canadian Government lets hope we can put pressure on our governments to follow …If they are then please let us all know what they do to help improve your health and wellness as a nation.

https://food-guide.canada.ca/en/?fbclid=IwAR36hG-mLfHhLvDrOenOrEvDsI_cFVueANKUC9k1CDWw5zvlk1Vi3hLLqZw

It is knowing what you can substitute for those high in sugar foods… It means making an informed decision about the food YOU eat and feed YOUR family.

You can still eat great food, tasty food so don’t think you are going to be deprived …You won’t…

I am now going to give you a little list of foods which are high in sugar and foods which are lower and also some suggestions as to an alternative…A healthier alternative.

Foods High in Sugars.

Cereal, Cereal Bars, Ketchup, Sauces, Flavoured teas, Fruit Juices, Soda’s, Flavoured yoghurt, Dried fruits… I think by now you should have got the gist… These are all processed foods…

Now just looking at that list what small adjustments can you make or do you make already??

Porridge Oats.

I love porridge oats..although I haven’t eaten it in a while but with some home-made fruit compote or just fresh fruit a lovely breakfast which will keep you going until lunchtime.

Muesli

Honestly not for me..maybe if I made it…No ..I have never been a fan but I know many people who just love it! ( At least) I am honest…haha

Shredded Wheat

Now, who can eat two shredded wheat???

Bran flakes

These I do like with a sliced banana…very nice.

Cereal bars…again why would you? But no accounting for taste and many of my friends and family love them…Check the labels or make your own…I did!

I know many people eat them as a snack, when exercising etc ( they fit in your handbag ) and can be eaten on the go… so I thought I would make some using my favourite ingredients and then maybe I would get to like them and of course, they wouldn’t be like these shop brought ones full of sugars with that boring bland taste…

Carol’s Snack Bars:

  • 2 cups of oats
  • 1/4 cup nut butter
  • 1/4 cup honey, proper maple syrup or agave
  • 1 1/2 tbsp Coconut Oil
  • 1/4 tsp salt
  • 1 tsp vanilla essence
  • 1 egg white
  • 1/3 cup of dried fruit chopped I used Apricots
  • 1/2 cup unsalted roasted nuts I used walnuts.
  • 1/2 cup coconut ( optional)

Let’s bake some snack bars…

With the oven on 350 degrees put the oats on a baking tray and cook for about 12 mins or until they are lightly browned( not burnt like my first batch) Remove from the oven and leave to cool down.

In a small pan add the nut butter, honey and coconut oil and warm gently add salt and vanilla essence and whisk until smooth, add the egg white and whisk again.

To the cooled oats add the nuts and fruit stir to combine then mix in your butter mixture, stir well until the oats are coated.

Line an 8-inch baking tin with parchment paper.

Pour in the mixture pressing down well so the mix is packed tightly or the bars will crumble when you cut the bars using the snack bars into pieces.

Bake on 350 degrees until the mixture is lightly browned around the edges about 20 mins depending on your oven.

Cool the pan on a wire rack for about 15 mins then lift the mixture out using the parchment paper.

Cool completely and cut into squares or oblongs.

Oats-apricots-walnuts-coconut

It is as I have always said it is about eating the food …You like!

Ketchup…Homemade ketchup is far better and also less sugar.

If anyone has a good tried and tested tomato sauce recipe please share as many recipes are either too vinegary or sweet…

Sauces… Sauces come in jars and packets and almost certainly are packed full of preservatives, salt and sugar…What can I say I have always made my own gravy and sauces…

 We have six children and with me and hubby that was 8 to feed that was without the kid’s friends …etc, etc..To buy packets and jars I would have needed a trolley just for packets and jars work out the cost of that for a month… No brainer I made my own … It is amazing what spurs you on to do that…Isn’t it???

Fruit Juice…

Again with all my lot …I learnt to buy fruit in season, make juice and top it up with sparkling water…I will also add that was a treat… Water was the drink of choice …Pure and simple…WATER!

glass water apple tape measure

Sodas…

I was a mean mum… Soda’s were a treat at Christmas…

Now I know just how much sugar is in them… 39.2 grams of sugar per serving, which is almost 10 teaspoons of sugar… I don’t feel mean at all…

Flavoured yoghurt.

A quick tip: Natural or plain full-fat yoghurt will contain about 4.7g of sugar per 100 gm, but this is lactose, not fructose. Lactose is a naturally occurring sugar in dairy and doesn’t affect the body in the same way that fructose does.

Some fruit flavoured yoghurt have as much as the equivalent of 7 tsp of sugar…

From where I am standing you would only need a can of soda pop or yoghurt and you would be over your recommended daily guidelines.

Buy natural or Greek yoghurt or make your own …I think Yoghurt needs to be a separate post…Yoghurt what is in it really? and how to make your own xx

Fresh Fruit…Who doesn’t love fresh fruit there is so much choice and it is a good choice but fruit also has sugar and although it has naturally occurring sugars some are better than others.

Dried fried has a higher concentration of sugar but eaten in moderation it is also high in fibre and vitamins so when choosing also look at that…

Which fresh fruits have the highest amount of sugar??

Grapes, lychee, Figs, Mango, Cherries which are all fruits I love but I still eat them just apply some common sense and although I love figs they are high in sugar I couldn’t or wouldn’t eat that many anyway… They also have a laxative effect.

A few of each…I could just dive in now.

Olives( Yes) it is a fruit, avocado, rhubarb, cranberries, strawberries, raspberries, kiwi are all fruits which are lower in sugar and all fruits which I absolutely love…

olives queen olives

Well, that’s my not so little spiel over…I am happy that you joined me today I do hope you have enjoyed it  I am looking forward to your comments and if you also hit the share buttons I would love that …. Carol xxxx

About Carol Taylor:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

The environment is also something I am passionate about and there will be more on this on my blog this year

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Carol is a contributor to the Phuket Island Writers Anthology: https://www.amazon.com/Phuket-Island-Writers-Anthology-Stories-ebook/dp/B00RU5IYNS

Connect to Carol

Blog: https://carolcooks2.com/
Twitterhttps://twitter.com/TheRealCarolT
Facebookhttps://www.facebook.com/carol.taylor.1422

Pinterest: https://www.pinterest.com/caroltaylor56/pins/

Thank you once again for reading this post I hope you all have a great week xx