Food For Healthy Bones Newsletter...
...because everything you eat becomes your blood, bones, organs, muscles, tissues, thoughts and feelings
Irma Jennings Holistic Nutritional Counselor Newsletter
News From Irma Jennings. HHC   Fall 2009
In This Issue
Deconstructing Cravings
Natural Sweeteners
Quick Links


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Greetings!
skelton
Welcome to my first quarterly newsletter.  What does sugar have to do with bone health? A ton!  Sugar is acid forming.  When we lean towards acidity in our bloodstream we can remove calcium from our bones and my structual friend to the right (who as you know, lives in us all) would be very unhappy.  I welcome your comments and please consider sharing my newsletter with friends. 

Warmly,
 

Irma Jennings
Nutritional Health Counselor
Irma Smiling with Skeleton Deconstructing Cravings
The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I'd like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

ice creamFor example, last evening Haagen Daz vanilla chocolate chip mint was seductively whispering my name "Irma...Irma....I'm waiting for you."  Lucky for me, there was no ice cream in my home; this meant a road trip.  Ice cream doesn't work well for me as I often have a bad tummy ache immediately.  However, this whisper turned into a screaming demand.  The demand didn't care about the after effect of the tummy ache.  I took a breath and asked myself, "What do I really want?  Something sweet?  Did I want the sweetness of food or the sweetness of connection?"  After taking a glass of water and a 10 deep breaths, I realized it was the connection.  I picked up the phone and connected to a dear friend.  The craving passed.
 
The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.
 
No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body's cravings, you will create a deep and lasting level of health and balance.
 
The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:
 
         Have a glass of water and wait 10 minutes.
         Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet veggies (peppers) or root veggies (carrots).
         What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
         When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.
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 4- Week Nutritional Tele-Class to Maximize Your Health

Is this you?

  • Consuming the same foods over and over again?
  • Eating on the run?
  • Confused by carbohydrates: good carb/bad carb/no carbs?
  • Wishing you could cook quick and healthy meals?
  • Struggling with sleep, stress and feeling overwhelmed?
Learn how to resolve these issues by signing up for this 4-week Fall Nutritional teleclass.
 Food Focus: Natural Sweeteners
Who among us doesn't love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda (my dear friend Joan's personal favorite..."just once a day, Irma, I promise"). Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.
 
Here are a few natural transitional (notice the word transitional) sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.
 
Stevia
Stevia is available in several forms, including powdered leaves and liquid concentrates. Refined white powder stevia concentrates can be up to 300 times sweeter than sugar. Powdered leaf and liquid concentrates have a licorice-like taste. The leaf will not dissolve in beverages, so it's best used in cooking. All forms of stevia mix exceptionally well with other sweeteners. But it can impart a bitter taste. If you're not familiar with using stevia, start with a little and taste as you go. My dear friend Lois Trave, RN who is always monitoring her sugar, finds delight in different flavored liquid stevia.  She adds a few drops to mineral water and Voila! Vanilla Soda.  It also comes in lemon, peppermint, english toffee, chocolate rasberry.  
To purchase Sweetleaf product 

 
Raw HoneySpoonful of honey
Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.

Agave Nectaragave cactus
Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush." It has a delightfully light and mild flavor.
 
Maple Syrupmaple syrup
Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.

 
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Save $10.00 Fall Nutritional Tele-class 10/19, 10/26, 11/2, 11/9/09 7-8:00pm eastern
Offer Expires: October 18, 2009