My Top 10 Favorite Sweeteners
All sweeteners are still a form of sugar (except Stevia) and should be used sparingly, but we all need a little sweetness in life. Use responsibly 😉
This leafy herb has been used for centuries by native South Americans. The extract from stevia is 100 to 300 times sweeter than white sugar. It can be used in cooking, baking and beverages, does not affect blood sugar levels and has zero calories. Stevia is available in a powder or liquid form. Try to look for green or brown liquids or powders, the white and clear versions are more refined but are also more readily available.
Raw Organic Honey
One of the oldest natural sweeteners, honey is sweeter than sugar. Depending on the plant source, honey can have a range of flavors, from dark and strongly flavored to light and mildly flavored. Raw honey contains small amounts of enzymes, minerals and vitamins. Some vegans choose not to eat honey, as it is a byproduct of bees.
Maple syrup is made from boiled-down maple tree sap and contains many minerals. 40 gallons of sap are needed to make one gallon of maple syrup. It adds a pleasant flavor to foods and is great for baking. Be sure to buy 100% pure maple syrup and not maple-flavored corn syrup.
A cut is made on the flower of the coconut palm and the liquid sap is collected into containers.The sap is then placed under heat until most of the water has evaporated.The minerals Iron, Zinc, Calcium and Potassium, along with some short chain fatty acids, polyphenols and antioxidants are maintained in this process and has some health benefits. It also contains a fiber called inulin, which may slow glucose absorption and explain why coconut sugar has a lower glycemic index than regular table sugar.
Organic molasses is probably the most nutritious sweetener derived from sugar cane or sugar beet, and is made by a process of clarifying and blending the extracted juices. The longer the juice is boiled, the less sweet, more nutritious and darker the product is. Molasses imparts a very distinct flavor to food. Blackstrap molasses, the most nutritious variety, is a good source of iron, calcium, magnesium and potassium.
Brown Rice Syrup
This product consists of brown rice that has been ground and cooked, converting the starches to maltose. Brown rice syrup tastes like moderately sweet butterscotch and is quite delicious. In recipes, you may have to use up to 50% more brown rice syrup than sugar and reduce the amount of other liquids.
Date sugar consists of finely ground, dehydrated dates, utilizing this fruit’s vitamin, mineral and fiber content. If you like the taste of dates, this will definitely appeal to you. Date sugar can be used as a direct replacement for sugar and comes in a granulated form.
It has been said that eating just 3 dates a day, being loaded with fiber can improve your digestion and their high levels of iron can also help prevent and treat anemia. Dates also contain magnesium, manganese, and selenium which has been shown to help reduce your risk of cancer and keep your bones and blood strong. Dates provide a natural energy boost and provide enough potassium to help lower cholesterol. Plus, they taste great!
Also referred to as xylitol, this natural sugar substitute can be made from tree fiber or corncobs and occurs naturally in many fruits and mushrooms. Birch sugar is sweet, yet low on the glycemic index and can be used by those with diabetes and hypoglycemia. It has 40% fewer calories than sugar, prevents tooth decay and repairs tooth enamel.
Short for Sugar Cane Natural, this brand-name product consists of evaporated organic cane juice made through a mechanical rather than a chemical process, and thus less refined, retaining many of sugarcane’s original vitamins and minerals. It has a grainy texture and can be used in place of white sugar.
You don’t need to buy them all, just pick a couple you like. Get used to using them in your desserts and you will enjoy them even more!
This morning I crashed, no, not a car crash but an inner crash. It was pretty raw. Crashing is never pretty, but then pretty is fleeting and hard to hold onto.
Nine years of HARD work to help people change their lives. Trying relentlessly to fill classes both in cooking, yoga and my coaching practice. The struggle is real, the marketing is never ending and the trying to look perfect is unforgiving.
I used to fill classes easily. Why so hard now? Am I missing something?
When you keep praying to God to give you answers you better be willing to listen.
I’ve heard that the definition of insanity is, doing the same thing over and over again but expecting different results. That has been me, in so many areas of my life.
Apparently I don’t like change, but it is the one thing that will ALWAYS happen. There is no avoiding change.
The trick is to navigate change in a way that brings us to a place that we chose to be.
When you have grown up in drama you live by default accepting pittance from people and sometimes even yourself.
We are all wonderful creations from God and need to remember that.
Crashing will remind you of this if you are willing to deal with the pain and then let it help you rebuild.
This morning no one showed up for yoga. I have actually been teaching for 12 years but lately not very well.
How can you teach when you are losing yourself? Yoga is a journey of self-exploration, but if me as the teacher is not willing to go there I am not teaching. For the last couple of weeks my inner self has been hurting my classes.
There has been so much family drama since the beginning of this year. When my stepfather of 48 years died it was a tremendous loss. I will spare you the details, but losing someone you felt was your father only to later find out that you were not considered blood but the rest of your family was, creates a second level of pain. It creates a whole new level of loss that I have not navigated well.
Adding this to the fact that only three years earlier my biological father had a stroke and handed all his worldly goods to a friend of his and doesn’t really speak to my brother or I now.
I questioned what it all meant. I felt small and unimportant in life. I felt like an orphan.
I still don’t have the answers but I do know that maybe it was what I needed to bring about the crash. I probably needed this to bring about the change and the shedding of what is not serving me any longer.
I am sure my students felt it. To be a great teacher or leader of anything you don’t need to be perfect, but you do need to be real. I was trying to push through and teach anyway. What I needed was to take a hiatus. You can’t give what you don’t have.
Now the raw exploring begins…Am I doing my clients any service? Not really. Over the years I just kept adding services but never letting anything go.
Apparently, I think I have some kind of magical time clock, which gives me more hours than anyone else.
In reality to have a life of balance and a business that I can enjoy again, I need to let go and move on.
That said, I will no longer be coaching clients, my current clients are being referred to my colleague.
For now we will still have yoga at 9am on Thursday’s. If you want to do a power class or do chanting you should go to another studio, but if you want to go on a journey of change, being able to define who you are, think more clearly and over all feel better then come share the time with me.
In the meantime I will be solely focusing on putting together my new coaches certification cooking course. It has been something that I have been putting together on the side. Many of you have already purchased some of my Done-for-You programs and watched webinars. The unveiling of the new curriculum will be coming soon.
RAW is ugly but it is real. Now I can move onto my work that is in alignment with where I am today.
The coaching that I did in the past was enjoyable. I loved hearing from people that I helped change their lives. I was trying to hold onto that.
Don’t be a mental packrat. Let go, grow and develop into all you are meant to be today. Just because you let something go doesn’t mean you are failing it means you have mastered and are moving up.
I feel freer and lighter already. Talk soon.
- 12 oz. Farro
- 5 cups salted water
- 1 bunch of asparagus, sliced into 1/2 inch pieces
- Small pint mushrooms (any type)
- 2 stalks celery
- 2 carrots
- 1 medium onion
- 2 – 3 cloves garlic
• 2 cups chopped fresh spring greens (watercress, arugula)
• 1/2 cup chopped fresh basil
• 1/2 cup finely chopped Italian parsley
- 1/2 cup extra virgin olive oil
- 1/4 cup apple cider vinegar
- Salt and pepper
- Dress with Mushroom and Sage oil from “Olive you More” Store (optional)
- Cook farro in a pot of boiling salted water until tender, about 25-30 minutes. Drain, and rinse in colander under cold water.
- Saute in this order; onions, carrots, celery, asparagus, mushrooms and garlic
- Combine farro with sauted veggies.
- Add greens, oil and vinegar.
- Season with salt and pepper, dress with oil
- Garnish with shaved ricotta salata cheese (optional)
Join now and get your on line training for this class Tuesday, April 5th at 1pm EST.
See you in training 🙂 Grab your class template here
Don’t forget to grab your savings of 20% off until 4/11/16
Consuelo said, Sherri Mraz, The Cookin’ Yogi has helped me in many ways: Her success system gave me the ability to focus on my demonstration and move forward from where I was previously stuck. She gave me excellent sample invitations with appealing graphics and words that build interest and excitement. I can now book my events and present with confidence.
Cooking has generally been a necessary activity, and it can also be a very enjoyable one. If you follow my advice you know the way to good health is through the kitchen. The more you cook at home the more control you have over your ingredients.
Traditionally, cooks have used a reference book containing recipes, or a box of recipe index cards. These recipe cards can be heirlooms that get passed down through a family over the years.
Finding new recipes can be done in a variety of ways, including instructional cooking shows on TV, cooking classes, flipping through magazines devoted to cooking, and surfing social media’s countless photos and articles devoted to the many aspects of cooking and dining.
Today there are many smartphone apps that strive to make the old, traditional methods of recipe storage and cooking instruction obsolete. However, with so many apps on the market, it can be difficult to find the right one for you.
Some of these apps focus on the celebrities of cooking shows and their recipes, while others are devoted to suggesting ingredient substitutions for cooking alternatively. Think gluten free or low sodium, for example. Many are devoted to specific dietary styles such as vegetarian or vegan, or are tailored for weight loss or diabetic dieting.
However, once you find the one that works best for you, the features are endless. Some recipe apps take your ingredients into consideration and then suggest meals based on those choices. Another great bonus that certain apps provide is allowing you to scan and store your own recipes.
Obviously, the app choices are nearly infinite, and constantly changing. Whether you are a professional, or just cook at home for your family, there is a smartphone app that will deliver a solution. It can be both fun and informative to take advantage of this fascinating technology.
If you are interested in using a recipe app, no matter your culinary skill level, Reviews.com spent several weeks reviewing and testing apps on the market. You can check out their full resource on choosing the right recipe app for you here: http://www.reviews.com/recipe-app/
Hope you find this helpful. Happy Cookin’
I’d like to share with you the story of how I became a health counselor and how the Institute for Integrative Nutrition completely transformed my life. May this inspire you to take a leap towards your dreams.
Before becoming a health counselor, my life was drastically different. Although I was happy with my career teaching yoga I was struggling to find balance. I was offering nutrition advice here and there but, I was not being compensated very well for it. I wanted to direct my passion and energy towards a higher purpose, while I also had an income that would support me.
I knew I had so much to contribute to the world, but I just didn’t know how to put it all together.
Being well aware that the food choices I made would affect my health I still lacked energy in the middle of the day. What I thought was healthy was not actually working for me. I had inconsistent moods and energy levels.
It was at this point that I became interested in exploring a more holistic approach to food and lifestyle. The IIN school taught me to make food and lifestyle choices to nourish body and mind. It helped me get clear about my life purpose.
One of the major benefits this school provided was valuable tools to help launch my business-including marketing training, business cards and a website. Within a year, I was well on my way to a beautiful new path!
It has been nine years now and I couldn’t image doing anything else. My business has shifted over the years but the core value of helping people live healthier lives has remained the same.
If my story resonates with you, or if you are interested in pursuing your passion for health and nutrition, the Institute for Integrative Nutrition might be a good fit.
The school is a long distance Learning program which makes it super convenient for even the busiest people. Students can learn from anywhere across the country and world.
Even though I graduated in 2008 I loved the experience so much that I have continued on with them as a mentor to current students. This allows me to offer special discounts to my circle of connections.
If you are interested you can find out more here
Whether you know this or not I can assure you that your career affects your health. You spend most of your life at work, shouldn’t you love what you do? It may be time 🙂