Author: Scott & Rhonda

Artificial Sweeteners – not so sweet!

Today’s post is about artificial sweeteners.

Alternative sweeteners have had a significant rise in popularity in the past year or 2.

This got me thinking about the different myths that are in circulation about sugar alternatives. There are several and we have all heard of 1 or 2.

Unfortunately, some are driven by marketing companies trying to sell a particular product.

Others started when our grandparents were children and more scientific research had not yet been conducted.

The myth I am going to focus on today is – artificial sweeteners are better for weight loss.

There are so many products on the market that contain artificial sweeteners. The ever-growing use of these products is due to the sweeteners having little or no calories compared to other sugars.

The problem is, no one talks about the side effects of these chemicals. 1 of the sites I used to research this topic listed 7 different artificial sweeteners, many I had not heard of.

I have chosen to focus on 2 that are widely available and known to most people.

First – Aspartame

The discovery of this artificial sweetener in 1965, made it possible to replace sugar with a less caloric product. Mostly listed on ingredient labels as 951, aspartame is up to 200 times sweeter than sugar.

2 widely used, commercially produced forms of aspartame are Equal® or Nutra-Sweet®.

The soft drink industry is quick to point out that the aspartame is a very minor amount that causes no harm in the body. However, that minor amount soon magnifies when you consider the average quantities consumed today. For instance, 1 litre of diet soft drink is an average daily intake for millions of people.

Safety studies have found the metabolism byproducts of aspartame (aspartic acid, phenylalanine, and methanol) to be more harmful to the body than the original substance itself.

For instance, Methanol is first converted in the liver to formaldehyde. While methanol is known to damage the liver, formaldehyde is known to be responsible for the destruction of liver cells.

Methanol found naturally in foods is always accompanied by other compounds which counteracts the dangerous effects of methanol. Aspartame does not contain these.

The recommended maximum intake of methanol is 7.8 mg. per day. However, 1 litre of soft drink containing aspartame actually contains 56 mg. of methanol.

A medical article published in 2021 highlighted that Aspartame consumption can cause mood disorders, mental stress, and depression. Other studies have also found that absorption of aspartame during pregnancy correlates with autism in children.

Second is – Sucralose, also listed as 955

A compound that was originally under consideration as an insecticide became Sucralose. It was invented by accident in 1975 when a laboratory leader at Queen Elizabeth College, London, told an assistant to “test” the chemical, but the assistant misunderstood; he thought that he needed to “taste” it.  After discovering the sweet taste of the compound, the team continued with its scientific work. The research team filed for a patent for ‘Sucralose’ in 1976, and received it in 1984.

The artificial sweetener Splenda®, is a sucralose. It is 600 times sweeter than table sugar; although this can vary from 300 to 1,000 times sweeter, depending on the food application.

This product is advertised as “made from sugar”. It is, via a complicated process that involves five steps that chemically change the structure of the sugar molecule, making it a chlorocarbon.

Chlorocarbons have long been known to cause damage to organs and the reproductive system, which, in turn, causes genetic defects.

The manufacturer has assured the public that sucralose passes through the body unabsorbed. However, it seems that this is not correct. According to Japanese researcher’s, sucralose is absorbed and metabolised into the body by as much as 40%, In particular, the absorbed sucralose has been found to concentrate in the liver, kidneys, and gastrointestinal tract.

Studies of sucralose have shown it actually affects a part of the brain, confusing it, making the brain think it needs more calories. This actually translates to an increase in the consumption of calories and therefore an increase in weight.

 

With this information so readily available, it still amazes me that people will continue to consume products containing these chemicals.

If you’re considering artificial sweeteners to lose weight, try replacing sugary foods and drinks with unsweetened substitutes and slowly cut down on the amount of sugar you use.

 

I think I will look at other sugar alternatives in some future posts.

 

Till the next post,

Live clean n prosper

Sources – www.innvista.com – National Library of Medicine –  Environmental Health Journals –

The Elderflower plant and Elderberries

Today’s post is about the Elderflower plant and Elderberries.

We have an elderflower bush in our garden and we know that parts of this plant are reported to be edible and have health benefits. However, we are not sure which parts, how to prepare them or the health benefits.

So, I decided to do the research to find out and, as usual, I am sharing what I found.

First, a bit about the plant

The Elderflower or Sambucus canadensis is a member of flowering plants in the Adoxaceae family. The various species are commonly referred to as elder, elderflower or elderberry. It is a deciduous shrub or small tree which grows from 3 to 4 metres high. It has lacy, umbrella-like sprays of pale flowers that bloom from spring to autumn. The fruit is a dark purple to black berry 3–5 mm in diameter, produced in drooping clusters in the late autumn.

Elders are often grown as a hedgerow plant in Britain since they take very fast, can be bent into shape easily, and grow quite profusely. For this reason, it has gained the reputation of being ‘an instant hedge’. It is not generally affected by soil type and will virtually grow anywhere sufficient sunlight is available. There are indigenous species that grow on the edge of rainforests in NSW and the Otway Ranges in Victoria and are considered important bush foods.

Many species are widely cultivated for their ornamental leaves, flowers, and fruit.

How can the plant be used?

Firstly, caution is advised when consuming this plant as the berries, bark, and leaves are actually, mildly toxic and must not be used in their raw state. Using heat destroys these toxins. Only eat elderberries after boiling them and removing all seeds with a sieve.

The aromatic flowers of the elder bush have been used in kitchens since Roman times and can be eaten raw or cooked. These flat-topped sprays of creamy white flowers have a distinctly musky and sweet fragrance.  The young leaves, by contrast, smell pretty bad. Historically, bunches of the foliage were once tied to the harnesses of working horses to ward off flies.

Historically the elderflower has been used as a medicinal plant by many native peoples and herbalists alike. The traditional uses of elderflower plants involved the whole plant, with elderflower teas, tinctures made from the bark and the fruit used for many ailments.

These plant extracts are used to treat bronchitis, coughs, upper respiratory cold infections, fever.

The berries are edible after cooking and can be used to make jam, jelly and chutney sauce. Also, when cooked, are often used with blackberries and with apples in pies. The flower heads are commonly used in infusions, giving a very common refreshing drink.

Elderflowers are also used to make a cordial that is used as a mixer with gin, ice and soda. They are also used to make Elderflower kombucha, or even Elderflower champagne, a naturally bubbly, lightly alcoholic drink made in a similar way to ginger beer.

Do the berries or flowers have health benefits?

The berries have been found to have a high concentration of compounds such as flavonols, phenolic acids and anthocyanins, which are known for their antioxidant activity. They have greater potential health benefits than blueberries and cranberries. In addition, they are very low in calories and have a much higher content of Vitamins A, C and B6 than other berries. They are also high in dietary fibre.

Elderberry extract has been found to help reduce the length and severity of symptoms caused by the influenza virus. Studies have shown elderberry juice may reduce the level of fat in the blood and decrease cholesterol. In addition, a diet high in flavonoids like anthocyanins has been found to reduce the risk of heart disease.

 

So, the takeaway from this research is that elderberry has been associated with many promising health benefits. When prepared properly, elderberry is a flavourful addition to a healthy diet and a good source of vitamin C, fibre, and antioxidants.

It may also be fun to make some Elderflower Champagne.

Till the next post,

 

Live clean n Prosper

Sources – Wikipedia – Renaissance Herbs – The Mudbrick Herb Cottage – Jamie Oliver – Healthline –

Lemon Coconut Cheesecake balls

For today’s post I am going to share a recipe for Lemon Coconut Cheesecake Balls.

I found the original recipe in a Women’s Weekly cookbook called ‘The Best of Keto’. So, these treats are keto friendly, low in sugar and gluten free. They contain a good amount of protein and some healthy fats.

I have made a couple of changes to the recipe and it is this version that I am sharing today.

These balls are a great little treat and so easy to make.

Lemon Coconut Cheesecake Balls

Ingredients

Makes up to 18 balls

  • 150 grams(g) firm ricotta
  • 100 g cream cheese
  • 2 tbsp fine lemon zest
  • 2 tbsp lemon juice
  • 40g vanilla protein powder
  • 20g desiccated coconut
  • 1 tbsp melted coconut oil
  • 1 tbsp melted cocoa butter
  • 1 tsp vanilla paste
  • Extra desiccated coconut for rolling
Method

Place all ingredients into a food processor and process till well combined.

To firm up the mixture, put the mixing bowl into the fridge for about 30 minutes.

Put the extra coconut into a small bowl.

Then, using a teaspoon, scoop and roll the mix into balls and then roll them in the coconut.

Place in an air tight container and keep refrigerated till needed.

 **If you like a strong lemon flavour, it may be best to use lemon essence as adding more lemon juice will make the mix very wet.