Happy Friday everyone.
Are you looking for a satisfying yogurt treat? I invite you to make your own treats – less plastic packaging (and all those little cups means our food has more contact with more plastic at factory and in the store). Also, most store-bought yogurt has way too much sugar added – or questionable chemical sweeteners.
Today’s snack version is high-fat, flavor-packed and offers low natural sugar (just a little “ose” from the yogurt and blueberries).
Recipe for Satisfying Yogurt Treat
1 cup Full-fat Greek Yogurt (plain)
1/3 cup of Blueberries (fresh or frozen)
1/3 cup Chopped Walnuts
This next version of yogurt snacks are some I made for students.
Full-fat plain yogurt (not Greek – just the regular full-fat plain), blueberries and I took some frozen raspberries and pure stevia to make a little puree.
It was only “ok” but was nice to experiment (students ate it up).
Back in the 1980’s I used to buy an 8 oz. container of Breyer’s yogurt with fruit on the bottom. I’d pull up in my little black car and buy them from a gas station – they sold the yogurt right there in the back cooler.
Back then, the yogurt on top was plain and had lots of fat. The yogurt was also a bit sour and I used to dip spoonfuls of the plain yogurt – ever so lightly – into the bottom fruit puree. When the plain yogurt was gone, I would toss the leftover puree – because I had enough sweetness with the little dips.
Those days are long gone. Almost all of the “yogurt with fruit on the bottom” cups now have vanilla-sweetened yogurt on the top. And many have high-fructose puree.
I am sure there are some brands that still use plain yogurt, and maybe cost three dollars a cup – but the yogurt aisle in most stores is a very deceptive place. Most yogurt cups are just another source of way too much sugar. This is sad too because I see folks smile when they grab a spoon to enjoy what they view as a healthy daily yogurt, but maybe it is not as healthy as they think. ((And don’t even get me started on how some yogurts offer fiber and give the illusion of a healthy bulking agent in their brand – if you need fiber – don’t try to get it from your yogurt – try apple pectin powder and a little psyllium – or other things).
And yes – maybe some of the yogurt cups have whisper hints of probiotics – but still way too much sugar – or worse – they have harmful (or at least questionable) sugar substitutes that wreak havoc at the cellular level. Or don’t taste good……
Part 2: Author Note
I did not mean to have a sugar rant today – but this is what happened when I sat down to post.
Please feel free to skip this next section if you are not in the mood to read. Or perhaps come back later – 🙂 If not – I hope you enjoy your Friday.
I seriously want to be careful before I talk too much about sugar. It seems like the topic of sugar (and carbs) can make people defensive and it can be sensitive to talk about – like money, politics, or religion.
At least in my experience this has been the case.
Another problem I see is that people have a blind-eye with CHEMICALS they easily consume that are meant to replace sugars. The only sugar substitute that I think is healthy is pure Stevia.
But keep in mind that once you break free of daily sugar consumption, your taste buds come alive and you need less sweet.
When someone says they have a sweet tooth – well this usually means that they are saying they have a like for sweets.
But we all do – and it is not a sweet tooth – it is in the tongue.
You see, the human tongue has those things called taste buds – – we have sweet, sour, salty, bitter, and umami (savory and depth) – and yet most of our “everyday” foods today target the sweet taste buds.
It is pretty amazing to see how different foods taste once we get off of refined sugar and carbs. Like these kale chips really did taste better when I tried them “after’ eating what I call “clean” – which means no industrial oils, no refined sugars, no chemicals from a lab.
Remember that we were “conditioned” to accept refined sugars and various carbs in copious amounts as “okay” on a daily basis. This means that we burn glucose as our fuel and not fats – and this also means we are usually feel less satisfied because glucose supplies need to be replenished often.
Many people do not fully understand the way the body processes sugars (fructose, sucrose, glucose, etc.) and even if you have stellar health, refined sugars and refined carbs are processed in the body as a minus food. This gets worse if you have an illness! Sugar suppresses the immune system. Period. And if you are serious about your restoring your health and rebuilding your bioterrain, your relationship with sugar is something you must examine.
I know, I know it is hard to grasp. There are some popular documentaries on Netflix right now propagating that refined sugar and carbs are dandy and fine for the human body – as they weakly argue the fat-free diet is also optimal. (Well if a piece of cholesterol gets lodged in an body area it is likely because that area was corrupted – broken down – from leaky gut, ongoing inflammation, nutrient deficiency, pathogens, fungi, etc.)
I know that with conflicting information out there it can feel overwhelming – or make us defensive and guarded – so all that I ask is that you please “chew” on the information and start to think about all angles. Consider what might be related to “brainwashed-thinking” or “culture-shaping” and consider how the human body processes sugar and how it metabolizes nutrients.
Sometimes we throw common sense out the window because of familiarity or a conditioned mindset.
Sometimes we cannot be objective because we have an iron hand up and we are defensive.
Or we judge something that we know little about thinking we have it all figured out. This was me for years – I had some pretty firm opinions that were based on opinion and what I was exposed to in my culture – but that all flipped upside down when I restored my bioterrain and actually “tried” things and stayed open-minded. And a strong immune system feels real good – just sayin’ – and sugar is an enemy to restoring immune function – especially if you have candidiasis (and it is estimated that almost 70% of Americans do – and they might not have symptoms typical of fungal infections – instead – candidiasis is a type of intestinal fungal hyphae that covers the intestines and stops absorption and also lets off toxic byproducts that make one feel ill).
And again, I am not trying to piss anyone off here. Just an invite to stay open-minded and teachable – because I was the type that was closed-minded for a long time. It took restoring my bioterrain to “see” the truth.
So if what you are doing is working – good for you – keep doing it.
Seriously – if you are happy and thriving- then “get on with your bad self.”
But if you have weight you cannot drop- if you have sleep issues, mood problems, your organs are breaking down or arthritis robs you of enjoying your day – listen up! – it might be time you consider rebuilding your bio-terrain!!
Your immune system is likely suppressed and your body’s pathways are clogged and the metabolizing might be “off” – which is partly connected to sugar and carb consumption. Things like toast, chips, and crackers are metabolized like sugar in the body. A sugar is a carb but not all carbs are sugar – and so keep in mind that whole grains and pastas are turned into sugar when they get processed in the body.
Want an alternative to regular noodles, which are often made with corrupted wheat that turns into glue inside the gut? Try zucchini noodles because the grains we use for most pasta are the same grains people had 120 years ago.
Get rid of the sugars (and chemical substitutes) and take a look at how many good fats you are taking in.
Maybe your body is starved of fats and oils. I know mine was for years because I believed the LIE that fat-free was healthy and I did not know about hidden sugars in food. When you take in a lot of good fats and oils – (and good oils are olive, macadamia nut, coconut, and avocado oils) it not only feeds the brain – but it also moisturizes your skin from the inside out and makes you feel satisfied and “well”. So many perks – too many to mention now – but feeling a sense of wellness is a gift. And a sugar diet with almost no fat is dangerous to health.
My main point today is to JUST THINK ABOUT THE SUGARS THAT SNEAK INTO THE DIET.
Maybe today is the day you vow to think about it more.
Maybe today is the day you at least consider the lens you have been conditioned to look through.
Can of do you really look at sugars objectively?
When you brag about having your daily piece of chocolate (and I know dozens of people who say this with a smile) – most of the time you are also having daily refined sugar with it – and that is addictive. You might also be ingesting some dangerous oils (see footnote for MDA) and those industrial oils do PULL from health (the sum of the parts baby). And there can be stabilizers and emulsifiers – and again – all this stuff adds up – and less in food is more.
This is why we started making our own chocolate treats (here and here)- we use healthy fats, cocoa, and a dash of pure Stevia (not the corrupted Stevia that has additives to make it cheaper or thicker to feel more like granule-refined sugar). Trust me – I did not feel like making chocolates – I did it out of necessity and so glad I did. We now have about 5 recipes – they are easy – and really satisfy.
That is all for this post – thanks for reading – and some closing thoughts:
Please stay open as you explore these topics – and go slow – it takes a while to fully see things – and as Emily Dickinson said:
“Truth must dazzle gradually. Or every man be blind”
1) If you want to think more about the bio-terrain, check out Mr. Common Sense’s old article “It’s All About the Terrain” here
Mr. CS wrote: “Everyone has heard of Louis Pasteur. He is considered the father of the “Germ Theory of Medicine” and he invented the process of pasteurization. Pasteur said that “germs cause illness” and we have to attack the microbes. Amidst a group of physicians and scientists, Claude Bernard made the statement: “The terrain is all; the germ is nothing,” and then drank down a glass of water filled with cholera and didn’t get sick at all. When Pasteur was on his death-bed he said “…the terrain is all” but no one listened, saying he’s a raving man, dying and this final statement of his was ignored”. For more information on this see this link called “The Lost History of Medicine” and you will find it to be a real eye opener, I cannot vouch that it is all true, but I tend to believe it and my current experiences are proving this out. The article also talks about Béchamp who has been expunged from medical history, too bad. Also, for a very, very fascinating read see this article titled simply “Terrain” (astounding read, honestly, if nothing else read this article).”
2) Mark’s Daily Apple has some good info about how refined oils are NOT GOOD for humans to consume – here
MDA wrote: “Many of the high-oleic seed oils, like corn, soy, canola, sunflower, and safflower, tend to be highly processed.” and are not good for humans. In contrast, “There is far more to olive, mac nut, and avocado oil than the superior fatty acid profiles. They come from internationally renown, time-tested whole foods with incredible health benefits. They’re rich in phytonutrients. They taste great. They’ve undergone extensive vetting in the scientific literature.”
Author Update 3/18/18
Cleaned up typos in this post and did a tad bit of editing for clarity