Stop Eating Refined Sugars!

The title of this post is just about as ironic as saying, "stop smoking cigarettes!" but I feel like nobody thoroughly understands the science behind processed sugar; fancy diets warn you of refined sugars because it "makes you fat", but that's the extent of an explanation. While it is true excessive consumption of refined sugars result in weight gain, thus bringing on the plethora of health problems associated with such, that's just the tip of the iceberg.

A refined sugar is one that has undergone some sort of processing; this includes white, brown and powdered sugars, as well as corn syrup. The refinement process depletes any nutritional value the source could've had to start with. Sugar cane and beets are both used equally to manufacture refined sugar in the United States, and it is also important to note that one of the most popular GMO crops are sugar beets. Most of these sugars are not vegan, not even vegetarian. Once the juice has been pressed and heated from sugar canes (in order to form a solid from a liquid), animal bone char is used to remove impurities, which are carbon remnants of heated animal bones. While some sugar manufacturers use granular carbon versus bone char, it's hard to figure out who uses what. Brown sugar is white sugar with molasses added, and powdered sugar is where white sugar has been finely milled, sometimes combined with a starch (like tapioca). Corn syrup is made from the starch of corn, and you should be especially wary of the high fructose variety as it has been shown in studies to kill lab rats almost twice as quickly as white sugar.

It would be in your best interest to steer clear of artificial sweeteners as well. Saccharin, sucralose and aspartame, sweeteners who hide under aliases like Sweet 'n' Low and Splenda, are nothing but chemical shit storms that  kill off gut bacteria (which is where most of your immune system lies), slow your metabolism and cause nerve damage (why many people will suffer headaches/migraines and memory loss) just to name a few. Artificial sweeteners literally excite your neurons to death.

It has been found that refined sugar is more addictive than what was thought to be the most addictive substance: cocaine. The Mercola Article "Is Sugar More Addictive Than Cocaine?" states there was a study conducted in lab rats where they not only picked sugar in a choice between it and cocaine, but switched their addiction from cocaine to sugar and worked harder for it. Since refined sugar consumption has spiked within the last fifty years, our anatomy and physiology haven't been given the chance to catch up, so our reward systems get over-gratified and gives way to addiction formation. Refined sugars increase blood sugar levels within 15 minutes of consumption, which means insulin levels increase, which is going to take excess sugar and convert it into glycogen to store in the liver for energy later, then all of the excess is going to be stored as fat. "Sugar highs" which end in an epic failure described as a "crash", occur because foods that are high in sugar and low in everything else (nutrients and fiber, specifically) don't allow for a slow, constant release of sugar to keep the body satisfied over a period of time. These bad boys also create a more acidic environment in the body, which has been proven time and time again to give way to cancer cell growth and reproduction. Refined flours in a sense are very similar to refined sugars, as all of their nutritional contents have been stripped and left to nothing but a starchy base (check out my Instagram post on carbs). While humans have a natural sweet tooth, it is for foods such as fruits, not boxed, "baked" goods.

What kind of sweeteners should you reach for instead? Natural ones like maple syrup, raw cane sugar, coconut sugar, date syrup, brown rice syrup and agave nectar are all excellent. If you're looking for a "zero calorie" sweetener (I put that in quotations because I absolutely HATE that phrase) check out stevia. Be wary of purchasing stevia from the grocery store, as many of them aren't REAL stevia like they claim to be. I would check out a vitamin or natural foods place, and look for the liquid instead of solid, as well as the USDA certified organic seal. Remember folks, not only is your body your temple, but you are what you eat, so make it COUNT!

Sources:
http://www.huffingtonpost.com/2015/01/05/sugar-vegan-bone-char-yikes_n_6391496.html

http://articles.mercola.com/sites/articles/archive/2015/01/21/corn-syrup-toxic.aspx

http://www.naturalnews.com/053275_artificial_sweeteners_gut_bacteria_metabolic_dysfunction.html

http://www.naturalnews.com/041307_Aspartame_artificial_sweeteners_obesity.html

http://articles.mercola.com/sites/articles/archive/2007/08/23/is-sugar-more-addictive-than-cocaine.aspx

http://articles.mercola.com/sites/articles/archive/2001/07/14/insulin-part-one.aspx

           

Being Vegan While Ballin' on a Budget

For those of you who don't follow me on Instagram, Snapchat or couldn't already tell, I am a foodie. To me, there is nothing more satisfying and comforting than a delicious meal; I eat for my soul as well as my health, which is something a lot of people skip out on.

I'll write another post later on down the road about why I am vegan, but to put it simply it's because I care. There are far too many people in this world who say horrible things are horrible, but then do nothing to improve the situation. Animal cruelty, environmental destruction and diet related illnesses are all worldwide issues I'm very passionate about. Being vegan is my personal protest against such, as well as how I can help be part of the cure. 

I get a lot of responses out of people once they find out I'm vegan, both positive and negative, but one of the most common excuses I hear against my lifestyle is, "it's too expensive". I always think that is a bit silly, as staples in a vegan diet such as oats, potatoes, pastas, beans and rice are amongst the cheapest foods in the world. However, I then put two and two together realizing that being vegan to a lot of people means replacing real meat with plant-based mock meats/substitutes, which can get rather pricy.

I will be the first to tell you that I LOVE vegan alternatives; marshmallows, nut and soy milk yogurt and ice-cream, cheez, tofu dogs and seitan bacon just to name a few. While these options are delicious, they are expensive to consume on a daily basis and should be thought of as junk food/treats. Replacing animal-based processed food with plant-based processed food is of course much better for the animals, but not necessarily you. Use these options as a treat or lazy meal and your wallet will thank you. 

Trust me when I say I'm not rolling in cash. However, I love myself entirely too much to treat my body like a trashcan. I save money by not paying for things like T.V., which poisons your brain; I recommend cracking open a book instead sometime. Let me also mention that eating organic and eating vegan are NOT THE SAME THING. Many vegans understand the importance of eating organic, but taking things one step at a time is a key to success. I suggest checking out the Environmental Working Group's Clean Fifteen and Dirty Dozen lists to figure out what you should buy organic versus what is okay to buy conventional. A good rule of thumb is foods with thin skins (like berries) are dirty due high water content, easily penetrable and thus retain more chemicals, while foods with thicker skin (like potatoes) are the opposite. All this aside you can be vegan and organic on a budget, you just have to know when and where to shop, as well as what to buy.

• Don't limit yourself to one grocery store I shop at about 4-5 different grocery stores. Some have fresher and/or more affordable produce, better vegan junk food options and bulk pricing available. 
• Eat a variety While I have some staple foods, I try to eat from a diverse source to increase nutrients. Plus, sales switch up frequently so try to shop accordingly.
• Eat locally and seasonally Foods that don't have to be imported to the country or even your state will ALWAYS be cheaper than those that do. Local, seasonal produce supports small businesses/farmers and increases nutrient contents since they're left longer to ripen. It takes nothing but a quick internet search for local market seasons/times. I'll even let you in on a little secret: those who get there early get the best picks for the cheapest prices!
• DIY Fresh (and even dried) herbs can get pricy, but you definitely want to use them as they have medicinal properties. Buy some seeds and grow them yourself; all it takes is sunlight and water.... not even patience since they grow so quickly! Sprouts are even easier: get yourself a mason jar and a sprouts lid (less than five dollars), fill it up with 2 tablespoons of seeds and the jar three-quarters of the way with water, soak overnight, rinse in the morning and then keep the jar tilted upside-down near sunlight. Rinse three to four times a day and in about four days you'll have sprouts for a million salads! You can also make nut milk (soak nut of choice for 4-6 hours, drain, combine with water in blender, filter), butter and veggie burgers (spices, herbs, qunioa, potatoes, ketchup, beans and soy sauce) for much cheaper than what they'd cost you to buy.
• Dried over canned ALWAYS While beans are more convenient canned, dried is cheaper and better for you as cans frequently have a plastic/BPA ridden liner between the food and the can. Always make sure to soak dried prior to cooking, but if you buy canned make sure they're rinsed prior to consumption.
• Root vegetables and complex carbohydrates will save your life The key to satiation, blood sugar balancing and healthy bowel movements. Plus, they're mega cheap. From rices of all colors (brown, black, white, pink and even green) to quinoa, lentils, sprouted bread, oats, potatoes, onions, carrots and even beets, it's hard to get bored. As far as pasta is concerned, try reaching for whole-grain, bean and/or brown rice varieties instead of semolina just for increased nutrient content (they're also heavier/more filling).
• Frozen fruit over fresh This goes for fruits that tend to be more expensive fresh such as mango, pineapple and berries. I use these guys in smoothies, banana ice cream and oatmeal, so being frozen doesn't make a difference and they last longer. 
• Staple fruits are the cheapest fruits Bananas, apples and oranges! Lemons are also very important as they're great for making your own salad dressings and adding to water.
• Fancy juices are not necessary Everyone knows I love me a delicious bottle of GT's kombucha every once in a while, but don't spend you money on overpriced juices. It is much more affordable and healthier to just put the effort into throwing the fruits and veggies in a blender and making your own. Aside from this, water should be one of the only things you're drinking. Take your weight, divide it in half, and that's the amount in ounces that you should be drinking every day. 
• Get those greens in spinach, kale, arugula, romaine, butter lettuce, whatever it may be, get two varieties at a time: one for salads and one for smoothies. 
• Treat Yo'self *hopes I've got Parks and Rec fans reading this* it is absolutely OKAY to pick up the Gardein Fishless Filets and the Hail Merry Macaroons. 
• Mini-Meal Prep I don't plan out what I'm going to eat each day of the week, but there are those foods you know will be delicious and easy no matter what: tacos, burgers, spaghetti, pizza, soups. I always make sure to keep tortillas, noodles and vegetable broth on hand. 
• Don't overdo it with soy There is a decent amount of controversy out there over soy, but here is what I have to say about it: MUST be organic, fermented is good (tempeh, miso) and tofu is fine to have every once in a while (as the Japanese who eat a lot of it have the lowest rates of cancer in the world). It is a great source of protein, but estrogen-mimickers in unfermented soy products can pose an issue when eaten excessively. 
• Take 1-2 grocery trips a week Dried goods and root vegetables will keep for long periods of time, but restock on the other veggies and fruits weekly to ensure freshness.  

At the end of the day, please don't ever swap your health for cheapness and/or convenience. You've got two choices: pay the price for a quality diet now and live a long, healthy life, or have your health suffer later due to self neglect and pay in medications and treatments. If you can afford a new Coach purse or the latest Jordan's, you can afford the $0.79 for an organic kiwi.