I love my little, glass antique juice glasses. They are perfect for portion control! People tend to overeat nuts and snacks. Having the correct portion in my hand, and enjoying that amount helps keep from over indulging. Nuts are incredible, and high in omega-3, but they also contain enough fat to make you fat, if in regularly over do it. Look for little, 1/2 cup size juice glasses next time you are out at the re-sale shop, or antique store. Enjoying a beautiful glass is part of the savored life. Little things matter. All of life can be a line of poetry.
-Substitute applesauce for butter in recipes. We have been doing this for years. It works great.
-Use alternative natural sweetners like Honey, Agave, concentrated apple juice (I keep a frozen can in the freezer for making smoothies). Adding real fruit will add flavor and a little sweeting. When using honey, it is sweeter than sugar, so 1/2 the amount works well. Natural maple syrup is another natural alternative. Also dried fruits like raisins or dates add sweetness. Allrecipes.com has some great no-sugar recipes, or chocolatecoveredkatie.com.
-Use less egg yolks. I dump some or all of the yolk when I bake, or when I make omelets or french toast. Yolks clog up your arteries, and make those pesty gall stones. I personally believe they also clog your brain. Use egg yolks in moderation, or not at all! Sometimes we substitute yogurt or 1/2 a banana. Other suggestions I found for egg substitutions (use one, not all):
- 1 tsp. baking powder, 1 Tbl. liquid, 1 Tbl. vinegar•
- 1 tsp. yeast dissolved in 1/4 cup warm water•
- 1 Tbl. apricot puree•
- 1 1/2 Tbl. water, 1 1/2 Tbl. oil, 1 tsp. baking powder
-Switch to olive oil for most of your cooking needs. Don’t heat it to a high heat. If you are not used to olive oil, the taste may be strong. Over time, you will acquire a liking of it. Olive oil is good for your heart, whereas most the other oils are not. The Mediterranean diet contains a lot of olive oil per day. They have lower incidents of heart disease (mayoclinic.com/health/mediterranean-diet/CL00011) because of their diet.
- “”Your best cooking or baking fats are generally butter or tropical oils such as palm or coconut oil. Olive oil (extra virgin preferably) is ok for lower cooking temps as it’s mostly monounsaturated, so moderately stable. The mostly polyunsaturated oils such as soybean, grapeseed, cottonseed, safflower, etc, are the least healthy for cooking or baking. My choices for top healthy cooking oils that I use: Virgin Coconut Oil, Extra Virgin Olive Oil (only for low temp cooking), Real Butter (grass fed if possible)”
- More info on cooking oils on site: www.truthaboutabs.com/unhealthy-vs-healthy-cooking-oils.html
|Whole milk (one cup)||One cup fat-free or nonfat milk plus one tablespoon of unsaturated oil like safflower or canola|
|Heavy cream (one cup)||One cup evaporated skim milk, or one cup cup half and half|
|Sour cream||Low-fat Greek yogurt|
|Cream cheese||Four tablespoons margarine blended with one cup dry low-fat cottage cheese; add a small amount of fat-free milk if needed|
|Butter (one tablespoon)||One tablespoon polyunsaturated margarine or 3/4 tablespoon polyunsaturated oil like safflower oil|
|Shortening (one cup)||Two sticks polyunsaturated margarine like original Earth Balance or Smart Balance|
|One Egg||One egg white plus two teaspoons of unsaturated oil (canola or safflower) or commercially made, cholesterol-free egg substitute|
|Unsweetened baking chocolate (one ounce)||Three tablespoons unsweetened cocoa powder or carob powder plus one tablespoon polyunsaturated oil (like safflower or corn oil) or margarine. Carob is sweeter than cocoa, so reduce sugar in recipe by 1/4|
Most people take better care of their car than they do of their body. A car needs tune-ups, check-ups and a thorough cleaning. It needs the right kind of gas. If you believe God gave you that car, you think of yourself as a steward, someone who is a caretaker of it. You keep up with the maintenance record, and use the car to glorify God. We should do the same for our bodies! We are stewards, overseers, who are accountable with the care we give (or don’t give) our bodies. We need the right gas (food and drink) put into our bodies for them to run effectively. When we don’t, they run like old junk cars. They sputter and clunk, and have a hard time getting going in the morning. We can do a thorough cleaning (a cleansing fast) to get rid of the junk piled up in our intestines. (We can have over 5 pounds of matter stuck in there! see happycolon.com).
As a Christian, we profess that we are the temple of the Holy Spirit. We need to care for this body and should not invite the Holy Spirit into a trash heap of junk food and disease. So many churches wink their eye to the sin of “GLUTTONY,” and ignore the fact that it is destroying them. The toxins are killing good church members. Gluttony is making a god of food. It places eating higher on our list of things to do than praying or reading our Bible.
Jesus went to the woman at the well and did ministry. The disciples showed up with lunch and asked him if he wanted to eat. “No, I have food you don’t know about.” Jesus was teaching us that ministry is more important than our hungry bellies. This is a lost concept for much of the Christian Church, who have never fasted and live for eating out at their favorite restaurant.
My challenge to you. Ask God to help you start eating right. If it grows in nature (fruits, vegetables, whole grains), put it into your diet! If it is process, with chemicals and hydrogenated oils, run from it! Sugar is evil, it adds empty calories and feeds cancer cells. It slows down your immune system, and makes you weaker. It increases the aging process and promotes disease and inflammation.
“God help us to crave and eat healthy food. Give us desire for Your Word, the Bible, and focus our attention on your kingdom. Set us free from our earthly addictions. Let our youth be renewed like the eagles. In Jesus’ Name”
We watched this movie last week. It was about a man who was overweight, had a rare disease, depressed, couldn’t think clearly and was going downhill quickly. What did he do to change his life entirely? He bought a juicing machine and went on a juice fast for 60 days as he traveled in America. All his symptoms went away, and he no longer needed medication. When someone knows they need to do something drastic, fasting is a great option. The movie was well documented, and easy to watch (some documentaries are not!).