How sweet it is...

So, I've talked a little here and there about what I'm trying to change...and I've talked a little about how I drew conclusions on what to change, but I realize that I've shared very little of the information that brought me to this conclusion...I'm going to attempt to do that today!!

I'm sure you've all heard the ads,
Lady A: "You're giving your son that popsicle?"
Lady B: "Yeah, why?"
Lady A: "Doesn't it contain high fructose corn syrup?"
Lady B: "Yeah, so?"
Lady A: "Well, you've heard what they say about high fructose corn syrup?"
Lady B: "What, that it's made from corn and is just like sugar?"....
And it goes on...but really this statement is where the commercial can stop.  It's a marketing ploy by manufacturers to make us believe that all the scientific studies that have been published over the past couple of years should be disregarded.  And when you do a google search on "harmful effects of high fructose corn syrup", the link that shows up on the top of the list is from the Corn Refiners Association.  The main page of this website has a quick fact sheet about how high fructose corn syrup (HFCS) is "safe in moderation"...although it goes on to say that there really is no way for consumers to know exactly how much is in a serving of processed foods.  I imagine the Corn Refiners Association have quite a deal with Google to appear as the first result of a search looking for the ill effects of their product.  Luckily, the second link is to a Princeton Study that was done in 2010 on rats.  Here's an excerpt from their findings:
The first experiment — male rats given water sweetened with high-fructose corn syrup in addition to a standard diet of rat chow gained much more weight than male rats that received water sweetened with table sugar, or sucrose, in conjunction with the standard diet. The concentration of sugar in the sucrose solution was the same as is found in some commercial soft drinks, while the high-fructose corn syrup solution was half as concentrated as most sodas.
The second experiment — the first long-term study of the effects of high-fructose corn syrup consumption on obesity in lab animals — monitored weight gain, body fat and triglyceride levels in rats with access to high-fructose corn syrup over a period of six months. Compared to animals eating only rat chow, rats on a diet rich in high-fructose corn syrup showed characteristic signs of a dangerous condition known in humans as the metabolic syndrome, including abnormal weight gain, significant increases in circulating triglycerides and augmented fat deposition, especially visceral fat around the belly. Male rats in particular ballooned in size: Animals with access to high-fructose corn syrup gained 48 percent more weight than those eating a normal diet. In humans, this would be equivalent to a 200-pound man gaining 96 pounds.

Increasing abdominal fat and circulating triglycerides are risk factors for high blood pressure, diabetes, coronary artery disease and cancer in humans.  It's should be no surprise that in the 40 years since high fructose corn syrup became a cost effective sweetener in the United States, that obesity levels have skyrocketed.  It's now reported that over 1/3 of Americans are obese and the numbers just keep growing.  It's also reported that the average American consumes 60 pounds of high fructose corn syrup per year!!  Oh, and by the way...there's also information out there about how the fructose contained in HFCS is the same as that found in fruits...what they fail to mention is that the fiber found in fruits inhibits much of the absorption of fructose in your digestive system. 

Another issue is how your body metabolizes HFCS, studies show that it does not cause the insulin response in our bodies.  Usually insulin is triggered to transport sugars to your cells for energy, but HFCS doesn't trigger this response...this is why you can drink a two liter bottle of pop and not feel full.  Another hormone called leptin, which helps regulate fat storage is also not effected by HFCS.  So what does this mean???  Fructose is the easiest sugar for the body to convert to fat...if it's not triggering your feelings of fullness and satisfaction...you eat more...more fructose is floating around in your body...and your body produces more fat. And to top it all off...there are studies showing that HFCS effects the brain in similarly to narcotics...so not only does it make you fat...you become addicted to it.   

You don't have to look far in your fridge to find HFCS, open the door and look on the shelves.  When I did this, I was shocked to see that almost every condiment I had in my refrigerator door contained HFCS...ketchup, steak sauce, Worcestershire sauce, salad dressings...almost everything.  Once I started digging deeper...I found it in things I never thought it would be in...sausage, lunch meat, pizza crust, yogurt, margarine...the list goes on.  Don't even get me started on the pantry! 

My recipes today have to do with cutting out two of those fridge door staples...barbecue sauce and salad dressing. 

Barbecue Sauce

1 T olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 15 oz can tomato sauce
1/3 c of beer (preferably pilsner or lager)
1/4 c packed brown sugar
1/4 c cider vinegar
2 T lemon juice
2 T yellow mustard
1 t hot pepper sauce

In a medium saucepan, heat olive oil.  Add onions and garlic; cook until onion is tender.  Stir in tomato sauce, beer, brown sugar, vinegar, lemon juice, mustard and hot pepper sauce.  Bring to boil; reduce heat and simmer, uncovered for about 30 minutes or until sauce is desired consistency, stirring occasionally. 

We grilled chicken legs and thighs and basted them with this sauce while it was cooking.  I marinated the chicken for about 2 hours in the following mixture:

1 c water
1/4 c hot sauce
2 T chili powder
1 T cumin
3 T salt
1 T pepper
1 garlic clove, sliced

We brown the chicken on both sides, then began to baste them with the sauce as we continued to flip the chicken. 


Grilled Corn on the Cob

6 ears of sweet corn
butter
salt and pepper

Place each ear of corn in a piece of aluminum foil large enough to completely cover the corn.  Sprinkle each ear with salt and pepper, and a dollop of butter to each corn foil package.  Place foil packages on grill, cook for 5-7 minutes. 

Creamy Coleslaw

1 bag shredded coleslaw
3/4 c real mayonnaise
1/2 c fat free plain Greek yogurt
2 T sugar
1 T cider vinegar
1 T brown mustard
salt and pepper to taste

Mix mayo, yogurt, sugar, vinegar and brown mustard together.  Add coleslaw mixture.  Salt and pepper to taste.  Refrigerate for 1 hour before serving.

You could shred your own cabbage for this recipe...but I found the bagged coleslaw mix on sale, so I took the help from the store!  This recipe would make enough dressing for 1 head green cabbage, 1/2 head red cabbage and about 1 cup of shredded carrots.

In the past couple of days, I've seen recipes for steak sauce, ketchup and even chocolate syrup....they are all very simplistic recipes, that could easily be adjusted for your personal taste preferences.  There are several brands of condiments sold in most stores that do not contain HFCS, so if you don't have the time to make your own...read those labels and make informed decisions!  These two recipes were delicious...much better than anything I've ever bought in a bottle...and they were simple.  If preparing and eating the most delicious food I've ever had is going to make me and my family more healthy...I'd say that's a sacrifice I can make!!  Hope you prepare and enjoy these recipes!!