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Natural Sweets

"Strengthen me with raisins, 
refresh me with apples;
for I am faint with love."
-- Song of Solomon 2:5

• Exercise. Moving is the best way to oxygenate your cells, reduce stress, and revitalize your body and mind. Take a walk, join a yoga class, or go for a swim.
• Eat smart. Enjoy a high-protein breakfast, and low glycemic foods - such as proteins, high-fiber vegetables, nuts - every few hours. Avoid drainers like sugar, caffeine and processed foods. 
• Prioritize. Set your intentions every morning and try to stick to your own agenda. Make sure to schedule time just for you.  
• Drink water. If you're feeling fatigued, you may be dehydrated. Always keep water with you and drink every hour.
• Sleep soundly. Get at least 7 to 8 hours of sleep a night, and try to get to bed before 10pm for peak energy and at least before midnight. 
• Breathe deeply. Start the day with at least 3 to 5 minutes of diaphragmatic breathing.
• Try some herbs. If you are used to coffee as a kicker, then try a tea substitute such as green tea, roasted dandelion tea, or ginkgo balboa.  

The Power Living® Practice is not about deprivation; it's about observation and moderation. You can have sweet delights without throwing your body into a tailspin. Here are 5 Healthy Desserts:

1. Frozen Blueberry Ice-Smoothie.
2. Cooked Carrots drizzled with maple syrup.
3. Oatmeal-Raisin Cookies made with whole grain flour and brown sugar.
4. Homemade Chunky Apple Sauce sweetened with raw honey.
5. Sweet Banana-Nut Bread. See recipe below.

Below is one of my favorite creations.

Sweet Banana-Nut Bread
Ingredients:

3 cups almond flour*
3 eggs, beaten 
1/4 cup melted butter
1/2 to 2/3 cup honey
1 teaspoon baking soda
2 mashed bananas, extra-ripe
1/4 cup slivered almonds or walnuts (optional)

Mix flour, eggs, butter, honey, baking soda and bananas. Pour into a buttered baking pan. Top with slivered almonds or walnuts, if desired. Bake at 350 degrees F. until the top springs back when touched - about 40 minutes. *You can make fresh almond flour by putting raw almonds into a food processor until it is a fine texture.

Dear Dr. Terri K: I'm trying to cut back on sugar and I don't want to use the artificial products on the market. What are some natural sweeteners I can use? - SUSAN, Chicago 

Susan: First, congratulations for paying attention to your health. You can indulge your sweet tooth without damaging your health. However, even if they are "natural", still use all sweeteners in moderation. Here is a short-list: 

• Agave Nectar - Agave syrup is a sweetener commercially produced in Mexico. It is sweeter than honey and has a glycemic index and glycemic load lower than most other natural sweeteners on the market. This would be a good first choice.
• Stevia. Stevia is derived from a South American shrub. It is not absorbed through the digestive tract, and is therefore non-caloric. It also has a negligible effect on blood glucose, and has even been shown to enhance glucose tolerance, which makes it an attractive natural sweetener for diabetics and others on carbohydrate-controlled diets.
• Honey. Honey is one of the oldest natural sweeteners on the market. It is made from plant nectar by the honeybee and is very sweet - so use it sparingly. Raw unpasteurized honey contains small amounts of enzymes, minerals, and vitamins. It has been shown to be effective in helping the predigestion of starchy foods.
• Maple Syrup. Maple syrup is made from the boiled sap of sugar maple trees. USDA Grade B syrup has some minerals and has a stronger flavor, which makes it more suitable for flavoring and cooking purposes than USDA Grade A.
• Molasses. Molasses is a thick syrup by-product from the processing of the sugar beet. It has a very distinctive taste. Organic molasses is probably the most nutritious sweetener derived from sugar cane. Blackstrap molasses is a good source of iron, calcium, magnesium and potassium.
• Barley Malt. Barley malt is a thick, dark, slow-digesting sweetener made from sprouted barley. It has a malt-like flavor. Although the syrup metabolizes slowly in the body, it does have calories and carbohydrates. Diabetics and low-carb dieters should use it with caution.
• Brown Rice Syrup. Brown rice syrup is a naturally processed sweetener, made from sprouted brown rice. It is thick and mild-flavored. Since it causes a rapid rise in blood-sugar, it is not suitable for consumption by diabetics.  
• Dates and raisins. Blend a handful of raisins, dates or figs with water to create a naturally delicious sweetener!

For some really natural sweetness, get outside in the sun and smile! Start Power Living® Today!

- T

Do you have questions about managing a specific stressful situation? Are you confused about certain foods or herbs? Do you need some insights regarding a career shift and discovering your Purpose? Then... Ask Dr. Terri K. Email your questions to askdrterrik@power-living.com.  If you still desire on-going, individualized attention, then try out our one-on-one coaching. For more information, email coaching@power-living.com or call 212.901.6913.