Friday, January 29, 2010
Wednesday, May 27, 2009
Manage Ur Temper
Anger Management: How to Keep Your Temper in Check
Everyone gets mad, but it's important to recognize when your anger has gotten out of control and it may be time to get professional help.
By Madeline Vann, MPH
Medically reviewed by Pat F. Bass III, MD, MPH
It’s just a fact of life that sometimes you're going to get angry. But if your anger is excessive, you may require anger therapy to help keep your emotions in check. How do you know whether your anger is over the top and if anger management might be helpful to you?
“I would say that what is really important is for a person to really know themselves,” says Elena Moser, LCSW, a therapist in private practice and clinical director of the Women’s Therapy Center in El Cerrito, Calif. “If you have tended to get in trouble, interpersonally, by impulsively expressing anger, I would say hold off on expressing anger and give yourself time to cool off or talk it over. If you are the kind of person who has held back and rarely expresses anger, then you really need to think about why you are so hesitant and to practice expressing your angry feelings.
”Moser believes that expressing anger is necessary for your emotional health. But if you are having problems doing it tactfully, here are some tips to help you control your anger when it flares. Before reacting:
Think about your goal. Do you want to tell someone to stop a particular behavior that's making you angry, or are you trying to get them out of your life for good?
Consider any power differences. Expressing anger at your boss is different from doing so with a peer or an employee. You want to tailor your approach to the person you're talking to.
Strive for clear communication. “Blasting someone rarely gets you what you want,” says Moser. Instead, try and highlight your ideas about how you may be able to resolve the situation.
Practice. If you need a dry run with a neutral listener before talking to the person who's made you angry, ask a friend to help and go for it. Anger therapy can also be a good place to role play such a situation. Health and Anger ManagementFaced with conflicting news and advice about how healthy it is to express anger, many women don’t know whether to throw a plate at the wall, take a walk, or reach for a glass of wine. There are some very good reasons to learn how to manage your temper, including:
Anger management could prevent injury. Data from 2,517 people who were admitted to the hospital due to injury in 2006 showed that about one-third felt irritable before the injury occurred, and one out of five admitted that they felt either angry or hostile. Men were at greater risk of injury while angry than women, though it's something to be cautious about no matter your gender.
Anger management could help your heart. A recent study of 62 people with implanted defibrillators demonstrated that recalling anger-sparking events increased the chance that their heartbeats would become uneven (a condition known as arrhythmia) over the next three years. Other studies have shown that frequent and intense feelings of anger increase the risk of heart disease over the course of a decade.
Anger avoidance. Of interest to those who have a tendency to swallow their anger but then brood about the situation later: continuing to replay the events can actually lead to more anger and depression, according to a study of 52 married couples in Washington State. This is more likely to be a problem for women than men, however. Do You Need Anger Therapy?Getting angry when the situation calls for it is one thing; excessive anger is quite another. But how do you know if you need therapy for a problem with anger and aggression? Here are some signs that you may need help:
You have had trouble with the law because of impulsive actions.
You have unstable or broken relationships because of how you speak to people.
You lose jobs because of poor communication skills.
“If you think you have a problem, talk to someone you trust — a friend or family member," says Moser. Then consider talking to a therapist. "Therapy is a great place to come in and reflect on your personal situation,” she says.
Remember, expressing anger is important and healthy, but you have a choice about how you do it. If anger is a problem for you now, a little anger management therapy can help you gain control over your emotions so you can react more appropriately as an anger-inducing situation arises
Everyone gets mad, but it's important to recognize when your anger has gotten out of control and it may be time to get professional help.
By Madeline Vann, MPH
Medically reviewed by Pat F. Bass III, MD, MPH
It’s just a fact of life that sometimes you're going to get angry. But if your anger is excessive, you may require anger therapy to help keep your emotions in check. How do you know whether your anger is over the top and if anger management might be helpful to you?
“I would say that what is really important is for a person to really know themselves,” says Elena Moser, LCSW, a therapist in private practice and clinical director of the Women’s Therapy Center in El Cerrito, Calif. “If you have tended to get in trouble, interpersonally, by impulsively expressing anger, I would say hold off on expressing anger and give yourself time to cool off or talk it over. If you are the kind of person who has held back and rarely expresses anger, then you really need to think about why you are so hesitant and to practice expressing your angry feelings.
”Moser believes that expressing anger is necessary for your emotional health. But if you are having problems doing it tactfully, here are some tips to help you control your anger when it flares. Before reacting:
Think about your goal. Do you want to tell someone to stop a particular behavior that's making you angry, or are you trying to get them out of your life for good?
Consider any power differences. Expressing anger at your boss is different from doing so with a peer or an employee. You want to tailor your approach to the person you're talking to.
Strive for clear communication. “Blasting someone rarely gets you what you want,” says Moser. Instead, try and highlight your ideas about how you may be able to resolve the situation.
Practice. If you need a dry run with a neutral listener before talking to the person who's made you angry, ask a friend to help and go for it. Anger therapy can also be a good place to role play such a situation. Health and Anger ManagementFaced with conflicting news and advice about how healthy it is to express anger, many women don’t know whether to throw a plate at the wall, take a walk, or reach for a glass of wine. There are some very good reasons to learn how to manage your temper, including:
Anger management could prevent injury. Data from 2,517 people who were admitted to the hospital due to injury in 2006 showed that about one-third felt irritable before the injury occurred, and one out of five admitted that they felt either angry or hostile. Men were at greater risk of injury while angry than women, though it's something to be cautious about no matter your gender.
Anger management could help your heart. A recent study of 62 people with implanted defibrillators demonstrated that recalling anger-sparking events increased the chance that their heartbeats would become uneven (a condition known as arrhythmia) over the next three years. Other studies have shown that frequent and intense feelings of anger increase the risk of heart disease over the course of a decade.
Anger avoidance. Of interest to those who have a tendency to swallow their anger but then brood about the situation later: continuing to replay the events can actually lead to more anger and depression, according to a study of 52 married couples in Washington State. This is more likely to be a problem for women than men, however. Do You Need Anger Therapy?Getting angry when the situation calls for it is one thing; excessive anger is quite another. But how do you know if you need therapy for a problem with anger and aggression? Here are some signs that you may need help:
You have had trouble with the law because of impulsive actions.
You have unstable or broken relationships because of how you speak to people.
You lose jobs because of poor communication skills.
“If you think you have a problem, talk to someone you trust — a friend or family member," says Moser. Then consider talking to a therapist. "Therapy is a great place to come in and reflect on your personal situation,” she says.
Remember, expressing anger is important and healthy, but you have a choice about how you do it. If anger is a problem for you now, a little anger management therapy can help you gain control over your emotions so you can react more appropriately as an anger-inducing situation arises
Work Hard!
Do the Work! I love when I see people getting excited about doing the work that will help them reach their goals! Most people have no real concept of how strong they are or what their potential is. My workouts are tough because I know you're strong enough to do them! (And of course, because they have to be to work!) I set out to kick your butt, knowing that you'll only get stronger — and the stronger you get physically, the stronger you will become in every other way. Here's what one member has to say on my Message Boards about doing my program's hard work.
Hey, just wanted to check in with everybody before getting ready for work. I'm all sweaty after doing my awesome circuits and could use the cool down time here before hitting the shower. LOL
I know what you mean about the level 2 exercises... when I first saw those Russian Twist things my first thought was, 'No way!' Then I actually tried them and found that with much grunting and sweating, I could do them! It was the best feeling ever and I will be forever grateful to Jillian for making up a program that inspires me to reach heights I never thought I could reach.
Tomorrow is my rest day, but more importantly, it is my half day at work so I've got a massage scheduled for the afternoon — I can't wait! Gonna do an hour of hard-core cardio late tonight after I get home from work so I know I'm gonna earn that massage.
Hope everyone has a great day and I can't wait to see how well everyone has done on our weigh-in day! – SueDeNym
Hey, just wanted to check in with everybody before getting ready for work. I'm all sweaty after doing my awesome circuits and could use the cool down time here before hitting the shower. LOL
I know what you mean about the level 2 exercises... when I first saw those Russian Twist things my first thought was, 'No way!' Then I actually tried them and found that with much grunting and sweating, I could do them! It was the best feeling ever and I will be forever grateful to Jillian for making up a program that inspires me to reach heights I never thought I could reach.
Tomorrow is my rest day, but more importantly, it is my half day at work so I've got a massage scheduled for the afternoon — I can't wait! Gonna do an hour of hard-core cardio late tonight after I get home from work so I know I'm gonna earn that massage.
Hope everyone has a great day and I can't wait to see how well everyone has done on our weigh-in day! – SueDeNym
Taking A Break from Caregiving
Self-Care for the Depression Caregiver
To be a better caregiver for a loved one with depression, you need to devote some time to yourself.
By Linda Parent
Medically reviewed by Christine Wilmsen Craig, MD
Living with someone suffering from depression can be stressful, and the demands of caring for a person with depression can be overwhelming. For Lucy, a Montreal mother whose daughter suffered from depression at an early age, some moments were particularly difficult: "I used to sit in my bath and cry when I was too overwhelmed," she says. The best way to meet these challenges, and be able to give the best care possible, is to take care of yourself and do everything you can to stay healthy and strong.
Understanding Depression Makes Caregiving Easier Understanding these facts about depression may help both you and the person you care for.
Someone with depression may sometimes appear hostile, irritable, or like they are rejecting you. Don't take it personally; try to understand that it's part of the illness.
Depression involves biological, psychological, and interpersonal components and is not a sign of weakness or personal failure.
Try to adopt a tone that makes the depressed person feel in control. For example, ask if they are interested in an activity instead of suggesting the activity.
Encourage the person to respect scheduled appointments with professionals; do not accept responsibility or blame for missed appointments.
The state of the person living with depression should improve within a few months once treatment begins. Remember that depression treatment is normally effective; stay optimistic.
Encourage the person you are taking care of to participate in activities or outings, but don't insist.
Notice and praise them when they improve at certain tasks.
You can only do so much; be realistic about your capabilities.
Trust your judgment; choose the tasks you can confidently do, and do not feel guilty about the ones you can't or won't.
Care for the Caregiver Here are ways to give yourself a little TLC and stay physically and emotionally fit:
Remain active outside of your caregiving role; make time for activities you enjoy.
Accept support from family and friends.
Maintain a list of respite providers; learn about other services or support groups that may be able to assist you.
Share your feelings and accept that you can feel angry, sad, or frustrated; don't be hard on yourself for being human.
Make sure you have plenty of rest; find time to relax — force yourself if you have to.
Eat well so that you have sufficient energy and are able to remain alert.
Learn how to reduce stress through activities like meditation, yoga or tai chi.
Think positive and make the most of good moments.
Get Outside Help If You Need It If you are caring for someone in your own family, support groups or family therapy may help you or other family members deal with the situation. Says Basheer Lotfi-Fard, MD, child and adolescent psychiatry fellow at the McGaw Medical Center of Northwestern University and Children's Memorial Hospital in Chicago, "Every community is going to be different, but the National Alliance on Mental Illness has local chapters throughout the country and a lot of free classes, as well as very good information on their Web pages about different conditions and treatment for mental health."
How to Recognize Depression in Yourself Eventually, as a caregiver, you may suffer from such stress or negativity that you may feel extreme sadness and be emotionally overwhelmed. If these feelings last for more than a few days, consult your doctor. Be alert to the symptoms of depression, which include changes in appetite or sleep patterns, tiredness or lack of energy, loss of interest in friends or activities you normally enjoy, and feeling unusually angry or irritable. Remember that support is important and that taking care of yourself through exercise, healthy eating, and plenty of rest should help you while you are living with and caring for someone suffering from depression.
To be a better caregiver for a loved one with depression, you need to devote some time to yourself.
By Linda Parent
Medically reviewed by Christine Wilmsen Craig, MD
Living with someone suffering from depression can be stressful, and the demands of caring for a person with depression can be overwhelming. For Lucy, a Montreal mother whose daughter suffered from depression at an early age, some moments were particularly difficult: "I used to sit in my bath and cry when I was too overwhelmed," she says. The best way to meet these challenges, and be able to give the best care possible, is to take care of yourself and do everything you can to stay healthy and strong.
Understanding Depression Makes Caregiving Easier Understanding these facts about depression may help both you and the person you care for.
Someone with depression may sometimes appear hostile, irritable, or like they are rejecting you. Don't take it personally; try to understand that it's part of the illness.
Depression involves biological, psychological, and interpersonal components and is not a sign of weakness or personal failure.
Try to adopt a tone that makes the depressed person feel in control. For example, ask if they are interested in an activity instead of suggesting the activity.
Encourage the person to respect scheduled appointments with professionals; do not accept responsibility or blame for missed appointments.
The state of the person living with depression should improve within a few months once treatment begins. Remember that depression treatment is normally effective; stay optimistic.
Encourage the person you are taking care of to participate in activities or outings, but don't insist.
Notice and praise them when they improve at certain tasks.
You can only do so much; be realistic about your capabilities.
Trust your judgment; choose the tasks you can confidently do, and do not feel guilty about the ones you can't or won't.
Care for the Caregiver Here are ways to give yourself a little TLC and stay physically and emotionally fit:
Remain active outside of your caregiving role; make time for activities you enjoy.
Accept support from family and friends.
Maintain a list of respite providers; learn about other services or support groups that may be able to assist you.
Share your feelings and accept that you can feel angry, sad, or frustrated; don't be hard on yourself for being human.
Make sure you have plenty of rest; find time to relax — force yourself if you have to.
Eat well so that you have sufficient energy and are able to remain alert.
Learn how to reduce stress through activities like meditation, yoga or tai chi.
Think positive and make the most of good moments.
Get Outside Help If You Need It If you are caring for someone in your own family, support groups or family therapy may help you or other family members deal with the situation. Says Basheer Lotfi-Fard, MD, child and adolescent psychiatry fellow at the McGaw Medical Center of Northwestern University and Children's Memorial Hospital in Chicago, "Every community is going to be different, but the National Alliance on Mental Illness has local chapters throughout the country and a lot of free classes, as well as very good information on their Web pages about different conditions and treatment for mental health."
How to Recognize Depression in Yourself Eventually, as a caregiver, you may suffer from such stress or negativity that you may feel extreme sadness and be emotionally overwhelmed. If these feelings last for more than a few days, consult your doctor. Be alert to the symptoms of depression, which include changes in appetite or sleep patterns, tiredness or lack of energy, loss of interest in friends or activities you normally enjoy, and feeling unusually angry or irritable. Remember that support is important and that taking care of yourself through exercise, healthy eating, and plenty of rest should help you while you are living with and caring for someone suffering from depression.
Wednesday, May 20, 2009
Sugar Substitutes
As our waistlines widen, many of us are looking for low-cal sugar substitutes. And we want them to be chemical free. Learn about the latest natural sweeteners and how to include them in your diet. Plus, test your sugar IQ with our quiz…
Whether you're trying to slim down or managing diabetes, a sweet tooth can derail the most determined dieter. More than 194 million Americans use sugar substitutes. And as consumer demand for “natural” products increases, so does our preference for chemical-free sweeteners.
“Consumers are rushing to natural sugar substitutes because natural foods are the trend,” says Keri M. Gans, R.D., a New York nutrition consultant and spokeswoman for the American Dietetic Association.
“People automatically think they are better for you because they are natural.”
The truth is, natural sugar substitutes aren’t any better or worse than artificial ones, Gans says.
True, sweeteners like agave and stevia are made from natural sources (a fruit or plant) and most have fewer calories than sugar. They don’t carry the inconclusive concerns about potentially cancer-causing chemicals linked to some artificial sweeteners on supermarket shelves.
But any sugar substitute, natural or artificial, is OK only if you have a healthy diet, Gans says.
"Are you eating plenty of fruits, vegetables, whole grains and low-fat dairy?" she asks. "Because no sugar alternatives can substitute for a healthy diet.”
If you’re trying to control your calories or are skittish about artificial sugar swaps, it makes sense to try natural substitutes. Here’s a guide to the newest natural sugar substitutes out there:
Agave nectar (brand name: Xagave)What it is: Agave nectar, or syrup, comes from the Mexican agave cactus, tapped from the plant like maple syrup. “Agave is popular because it’s so sweet you don’t have to use much at all,” Gans says.
How it affects us: Developed in the 1990s, agave nectar is made of 10% glucose and 90% fructose. But the latter isn’t similar to high-fructose corn syrup. This is the natural form of fructose, which is absorbed by the body more slowly. That means it won’t give you the energy swings a candy bar does. It also contains iron, calcium, potassium and magnesium, which is more than you can say for sugar. Agave nectar may have 60 calories per tablespoon (compared to sugar’s 45), but it’s sweeter so you don’t need to use as much.
How to use it: Use only 3/4 cup of agave nectar for every cup of sugar. It’s ideal in drinks, smoothies, salad dressings and baking, in part because it dissolves well. Try it on cereal or in any recipe that calls for maple syrup. Reduce a conventional recipe’s oven temperature by 25 degrees if you bake with agave.
Erythritol (brand names: ZSweet, Zerose)What it is: Erythritol is a sugar alcohol (or polyol), one of several chemical compounds related to sugar. This low-calorie wonder (it has 95% fewer calories than sugar) is found in fruits, some mushrooms and fermented foods such as wine and soy sauce. The substitute is made from plant sugars that have been fermented.
How it affects us: This easy-to-digest sugar alcohol is getting lots of attention because of the way it differs from its sugar alcohol brethren, such as sorbitol, maltitol and xylitol. Those are only partially absorbed by the small intestine before they move into the large intestine.
Erythritol is almost completely absorbed in the small intestine, passing into the blood and excreted largely unchanged in urine. The benefits: It has the least effect on blood sugar of any sugar alcohol and, if taken in excess, it’s not as prone to cause bloating or stomach discomfort. It also has almost no calories or carbohydrates.
How to use it: For every cup of sugar, use 1-1/4 cups of erythritol. Erythritol, which leaves a cooling feeling in your mouth, is available in granulated and powdered form.
In general, use the powder: The granulated form stays gritty unless you dissolve it in water. You can diminish that effect by pulverizing it in a blender. Granulated is a good choice if you’re making chocolate candy or brownies.Maltitol (brand names: Nature Sweet, Sensato Maltitol)What it is: Maltitol is erythritol’s sugar alcohol cousin. A low-calorie bulk sweetener, it is almost as sweet as sugar with only half the calories.
How it affects us: Unlike sugar, maltitol won’t rot your teeth; it simply doesn’t interact with the bacteria in your mouth as sugar does. But because maltitol is absorbed slowly, eating too much can cause diarrhea, gas and bloating.
How to use it: Available as crystals or powder, maltitol should be used in the same amount as sugar or powdered sugar. Maltitol works especially well in candy, but also in chocolates, baked goods and ice cream. Unlike erythritol, it has only a slight cooling effect in your mouth and adds a creamy quality to food.
Stevia (brand names: PureVia, Truvia)What it is: This no-calorie sweetener is made from rebiana, which is found in the leaves of a South American plant. Truvia and PureVia are partial stevia products, made from a highly purified stevia extract approved by the Food and Drug Administration (FDA) this year. Both products also contain erythritol, which provides their bulk.
How it affects us: Stevia has little effect on blood sugar and may even improve the body’s ability to absorb glucose.
How to use it: For every cup of sugar, use one teaspoon of stevia powder or liquid. Stevia is 300 times sweeter than sugar and has a slight licorice aftertaste. But because PureVia and Truvia are cut with erythritol, they’re a lot weaker than pure stevia: Use one stick of PureVia or one packet of Truvia for every two teaspoons of sugar. These are easiest to use as tabletop sugars for coffee or iced tea.
In recipes, try using a mix of sugar, maple syrup or honey and stevia. And remember: You’ll be using far less stevia than sugar. Combine it with another natural sugar substitute, xylitol (below), to cut its slightly bitter taste. If using pure stevia (as opposed to PureVia or Truvia), start with just a little and add to taste. If cooking with PureVia or Truvia, you can find conversion charts on the product Web sites.
Xylitol (brand name: XyloSweet)What it is: Xylitol is a naturally occurring sugar substitute in many fruits and vegetables, such as berries, corn and mushrooms. Our bodies produce it too. For commercial production, it’s extracted from birch, corn and some berries. Like erythritol, it’s a sugar alcohol.
How it affects us: Xylitol is a boon to teeth, lowering tooth decay and the formation of plaque. It may help prevent ear and sinus infections, perhaps because it inhibits bacteria. Xylitol also appears to boost the immune system. And it’s diabetic-friendly, with less effect on blood sugar than regular sugar. But if you take in more than 5 to 6 tablespoons a day, it will cause bloating and diarrhea. However, your body will adjust the longer you use it.
How to use it: Xylitol has the same bulk and sweetness as sugar with one-third fewer calories. It absorbs liquids more readily than sugar, so adjust your recipes accordingly. You can use it in pies, cookies, cakes and sauces.
What’s Your Sugar IQ?Too much of the sweet stuff could give you BIG problems, namely with the scale. Take this quiz to test your sugar IQ.
Check out Health Bistro, where LifeScript editors let it all hang out. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Provided by:
Whether you're trying to slim down or managing diabetes, a sweet tooth can derail the most determined dieter. More than 194 million Americans use sugar substitutes. And as consumer demand for “natural” products increases, so does our preference for chemical-free sweeteners.
“Consumers are rushing to natural sugar substitutes because natural foods are the trend,” says Keri M. Gans, R.D., a New York nutrition consultant and spokeswoman for the American Dietetic Association.
“People automatically think they are better for you because they are natural.”
The truth is, natural sugar substitutes aren’t any better or worse than artificial ones, Gans says.
True, sweeteners like agave and stevia are made from natural sources (a fruit or plant) and most have fewer calories than sugar. They don’t carry the inconclusive concerns about potentially cancer-causing chemicals linked to some artificial sweeteners on supermarket shelves.
But any sugar substitute, natural or artificial, is OK only if you have a healthy diet, Gans says.
"Are you eating plenty of fruits, vegetables, whole grains and low-fat dairy?" she asks. "Because no sugar alternatives can substitute for a healthy diet.”
If you’re trying to control your calories or are skittish about artificial sugar swaps, it makes sense to try natural substitutes. Here’s a guide to the newest natural sugar substitutes out there:
Agave nectar (brand name: Xagave)What it is: Agave nectar, or syrup, comes from the Mexican agave cactus, tapped from the plant like maple syrup. “Agave is popular because it’s so sweet you don’t have to use much at all,” Gans says.
How it affects us: Developed in the 1990s, agave nectar is made of 10% glucose and 90% fructose. But the latter isn’t similar to high-fructose corn syrup. This is the natural form of fructose, which is absorbed by the body more slowly. That means it won’t give you the energy swings a candy bar does. It also contains iron, calcium, potassium and magnesium, which is more than you can say for sugar. Agave nectar may have 60 calories per tablespoon (compared to sugar’s 45), but it’s sweeter so you don’t need to use as much.
How to use it: Use only 3/4 cup of agave nectar for every cup of sugar. It’s ideal in drinks, smoothies, salad dressings and baking, in part because it dissolves well. Try it on cereal or in any recipe that calls for maple syrup. Reduce a conventional recipe’s oven temperature by 25 degrees if you bake with agave.
Erythritol (brand names: ZSweet, Zerose)What it is: Erythritol is a sugar alcohol (or polyol), one of several chemical compounds related to sugar. This low-calorie wonder (it has 95% fewer calories than sugar) is found in fruits, some mushrooms and fermented foods such as wine and soy sauce. The substitute is made from plant sugars that have been fermented.
How it affects us: This easy-to-digest sugar alcohol is getting lots of attention because of the way it differs from its sugar alcohol brethren, such as sorbitol, maltitol and xylitol. Those are only partially absorbed by the small intestine before they move into the large intestine.
Erythritol is almost completely absorbed in the small intestine, passing into the blood and excreted largely unchanged in urine. The benefits: It has the least effect on blood sugar of any sugar alcohol and, if taken in excess, it’s not as prone to cause bloating or stomach discomfort. It also has almost no calories or carbohydrates.
How to use it: For every cup of sugar, use 1-1/4 cups of erythritol. Erythritol, which leaves a cooling feeling in your mouth, is available in granulated and powdered form.
In general, use the powder: The granulated form stays gritty unless you dissolve it in water. You can diminish that effect by pulverizing it in a blender. Granulated is a good choice if you’re making chocolate candy or brownies.Maltitol (brand names: Nature Sweet, Sensato Maltitol)What it is: Maltitol is erythritol’s sugar alcohol cousin. A low-calorie bulk sweetener, it is almost as sweet as sugar with only half the calories.
How it affects us: Unlike sugar, maltitol won’t rot your teeth; it simply doesn’t interact with the bacteria in your mouth as sugar does. But because maltitol is absorbed slowly, eating too much can cause diarrhea, gas and bloating.
How to use it: Available as crystals or powder, maltitol should be used in the same amount as sugar or powdered sugar. Maltitol works especially well in candy, but also in chocolates, baked goods and ice cream. Unlike erythritol, it has only a slight cooling effect in your mouth and adds a creamy quality to food.
Stevia (brand names: PureVia, Truvia)What it is: This no-calorie sweetener is made from rebiana, which is found in the leaves of a South American plant. Truvia and PureVia are partial stevia products, made from a highly purified stevia extract approved by the Food and Drug Administration (FDA) this year. Both products also contain erythritol, which provides their bulk.
How it affects us: Stevia has little effect on blood sugar and may even improve the body’s ability to absorb glucose.
How to use it: For every cup of sugar, use one teaspoon of stevia powder or liquid. Stevia is 300 times sweeter than sugar and has a slight licorice aftertaste. But because PureVia and Truvia are cut with erythritol, they’re a lot weaker than pure stevia: Use one stick of PureVia or one packet of Truvia for every two teaspoons of sugar. These are easiest to use as tabletop sugars for coffee or iced tea.
In recipes, try using a mix of sugar, maple syrup or honey and stevia. And remember: You’ll be using far less stevia than sugar. Combine it with another natural sugar substitute, xylitol (below), to cut its slightly bitter taste. If using pure stevia (as opposed to PureVia or Truvia), start with just a little and add to taste. If cooking with PureVia or Truvia, you can find conversion charts on the product Web sites.
Xylitol (brand name: XyloSweet)What it is: Xylitol is a naturally occurring sugar substitute in many fruits and vegetables, such as berries, corn and mushrooms. Our bodies produce it too. For commercial production, it’s extracted from birch, corn and some berries. Like erythritol, it’s a sugar alcohol.
How it affects us: Xylitol is a boon to teeth, lowering tooth decay and the formation of plaque. It may help prevent ear and sinus infections, perhaps because it inhibits bacteria. Xylitol also appears to boost the immune system. And it’s diabetic-friendly, with less effect on blood sugar than regular sugar. But if you take in more than 5 to 6 tablespoons a day, it will cause bloating and diarrhea. However, your body will adjust the longer you use it.
How to use it: Xylitol has the same bulk and sweetness as sugar with one-third fewer calories. It absorbs liquids more readily than sugar, so adjust your recipes accordingly. You can use it in pies, cookies, cakes and sauces.
What’s Your Sugar IQ?Too much of the sweet stuff could give you BIG problems, namely with the scale. Take this quiz to test your sugar IQ.
Check out Health Bistro, where LifeScript editors let it all hang out. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Provided by:
Rebelling Against GOD
Psalm 78:40-72
How often they rebelled against him in the wilderness and grieved him in the desert! They tested God again and again, and provoked the Holy One of Israel. They did not keep in mind his power, or the day when he redeemed them from the foe; when he displayed his signs in Egypt, and his miracles in the fields of Zoan. He turned their rivers to blood, so that they could not drink of their streams. He sent among them swarms of flies, which devoured them, and frogs, which destroyed them. He gave their crops to the caterpillar, and the fruit of their labor to the locust. He destroyed their vines with hail, and their sycamores with frost. He gave over their cattle to the hail, and their flocks to thunderbolts. He let loose on them his fierce anger, wrath, indignation, and distress, a company of destroying angels. He made a path for his anger; he did not spare them from death, but gave their lives over to the plague. He struck all the firstborn in Egypt, the first issue of their strength in the tents of Ham. Then he led out his people like sheep, and guided them in the wilderness like a flock. He led them in safety, so that they were not afraid; but the sea overwhelmed their enemies. And he brought them to his holy hill, to the mountain that his right hand had won. He drove out nations before them; he apportioned them for a possession and settled the tribes of Israel in their tents. Yet they tested the Most High God, and rebelled against him. They did not observe his decrees, but turned away and were faithless like their ancestors; they twisted like a treacherous bow. For they provoked him to anger with their high places; they moved him to jealousy with their idols. When God heard, he was full of wrath, and he utterly rejected Israel. He abandoned his dwelling at Shiloh, the tent where he dwelt among mortals, and delivered his power to captivity, his glory to the hand of the foe. He gave his people to the sword, and vented his wrath on his heritage. Fire devoured their young men, and their girls had no marriage song. Their priests fell by the sword, and their widows made no lamentation. Then the Lord awoke as from sleep, like a warrior shouting because of wine. He put his adversaries to rout; he put them to everlasting disgrace. He rejected the tent of Joseph, he did not choose the tribe of Ephraim; but he chose the tribe of Judah, Mount Zion, which he loves. He built his sanctuary like the high heavens, like the earth, which he has founded forever. He chose his servant David, and took him from the sheepfolds; from tending the nursing ewes he brought him to be the shepherd of his people Jacob, of Israel, his inheritance. With upright heart he tended them, and guided them with skillful hand.
How often they rebelled against him in the wilderness and grieved him in the desert! They tested God again and again, and provoked the Holy One of Israel. They did not keep in mind his power, or the day when he redeemed them from the foe; when he displayed his signs in Egypt, and his miracles in the fields of Zoan. He turned their rivers to blood, so that they could not drink of their streams. He sent among them swarms of flies, which devoured them, and frogs, which destroyed them. He gave their crops to the caterpillar, and the fruit of their labor to the locust. He destroyed their vines with hail, and their sycamores with frost. He gave over their cattle to the hail, and their flocks to thunderbolts. He let loose on them his fierce anger, wrath, indignation, and distress, a company of destroying angels. He made a path for his anger; he did not spare them from death, but gave their lives over to the plague. He struck all the firstborn in Egypt, the first issue of their strength in the tents of Ham. Then he led out his people like sheep, and guided them in the wilderness like a flock. He led them in safety, so that they were not afraid; but the sea overwhelmed their enemies. And he brought them to his holy hill, to the mountain that his right hand had won. He drove out nations before them; he apportioned them for a possession and settled the tribes of Israel in their tents. Yet they tested the Most High God, and rebelled against him. They did not observe his decrees, but turned away and were faithless like their ancestors; they twisted like a treacherous bow. For they provoked him to anger with their high places; they moved him to jealousy with their idols. When God heard, he was full of wrath, and he utterly rejected Israel. He abandoned his dwelling at Shiloh, the tent where he dwelt among mortals, and delivered his power to captivity, his glory to the hand of the foe. He gave his people to the sword, and vented his wrath on his heritage. Fire devoured their young men, and their girls had no marriage song. Their priests fell by the sword, and their widows made no lamentation. Then the Lord awoke as from sleep, like a warrior shouting because of wine. He put his adversaries to rout; he put them to everlasting disgrace. He rejected the tent of Joseph, he did not choose the tribe of Ephraim; but he chose the tribe of Judah, Mount Zion, which he loves. He built his sanctuary like the high heavens, like the earth, which he has founded forever. He chose his servant David, and took him from the sheepfolds; from tending the nursing ewes he brought him to be the shepherd of his people Jacob, of Israel, his inheritance. With upright heart he tended them, and guided them with skillful hand.
Prayer Works
James 5:13-18
The Prayer of Faith(Cp 1 Kings 18.41—46)Are any among you suffering? They should pray. Are any cheerful? They should sing songs of praise. Are any among you sick? They should call for the elders of the church and have them pray over them, anointing them with oil in the name of the Lord. The prayer of faith will save the sick, and the Lord will raise them up; and anyone who has committed sins will be forgiven. Therefore confess your sins to one another, and pray for one another, so that you may be healed. The prayer of the righteous is powerful and effective. Elijah was a human being like us, and he prayed fervently that it might not rain, and for three years and six months it did not rain on the earth. Then he prayed again, and the heaven gave rain and the earth yielded its harvest. Note: Today's Gospel reading is Luke 12:22-31. Find a Bible transla
The Prayer of Faith(Cp 1 Kings 18.41—46)Are any among you suffering? They should pray. Are any cheerful? They should sing songs of praise. Are any among you sick? They should call for the elders of the church and have them pray over them, anointing them with oil in the name of the Lord. The prayer of faith will save the sick, and the Lord will raise them up; and anyone who has committed sins will be forgiven. Therefore confess your sins to one another, and pray for one another, so that you may be healed. The prayer of the righteous is powerful and effective. Elijah was a human being like us, and he prayed fervently that it might not rain, and for three years and six months it did not rain on the earth. Then he prayed again, and the heaven gave rain and the earth yielded its harvest. Note: Today's Gospel reading is Luke 12:22-31. Find a Bible transla
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