Sold in over 200 countries, Coca-Cola® is one of the most familiar brands of beverages in the world. As Coke is flavored mostly with caramel and sugar, the latter being such a controversial ingredient, the makers of Coke have long since began using artificial sweeteners instead of sugar.

Studies continue to show that these artificial sweeteners can cause weight gain, disruption of sleep patterns, sexual dysfunction, increases in cancer, MS, Lupus, diabetes, and a list of epidemic degenerative diseases. How ironic that a product originally intended for medicine can actually make you sick.

So it is your choice after reading this Article or don’t mind the above mentioned ailments, and diseases will you continue or will you stop immediatley and share this with all your friends, family and coworkers??

1. Aspartame (phenylalanine)
Used in the majority of diet products, including Diet Coke®, Aspartame can be up to 200 times sweeter than regular (real sugar). The high levels of phenylalanine (detrimental to people with PKU disorder) and methanol in Aspartame destroys neurons and can lead to memory loss, brain tumors and cancer. Twelve ounces of Diet Coke® can contain about 200 mg of Aspartame. Aspartame is a half-billion dollar industry and is the main ingredient in Equal® and NutraSweet®

2. Acesulfame-K (acesulfame potassium) or Ace-K
An artificial sweetener used in Coca-Cola Zero®. Acesulfame-K is 150-200 times sweeter than sugar and is a potential cancer-causing agent. Similar to saccharin, Acesulfame-K enhances a beverages’ sweet taste while extending its shelf life. Acesulfame-K failed to meet FDA standards. Acesulfame-K is marketed under the brand, Sunett and is in Sweet One sweeteners.

3. Neotame (dimethylbutyl)
7,000 to 13,000 times sweeter than sugar (one quarter teaspoon of neotame contains the equivalent of 22 pounds of sugar). Neotame is relatively new and is being marketed to replace high fructose corn syrup in many Coca-Cola products. Neotame can cause ADD/ADHD and other emotional and behavioral disorders. Currently not available in individually wrapped packages.

4. Saccharin
Made from an organic petroleum molecule and can be 300 times sweeter than natural sugar. Saccharin is found in fountain Diet Coke® and should be avoided during pregnancy. Especially harmful to children, saccharin has been implicated as a carcinogen and can cause tumors in the bladder as well as cancer. Saccharin is used in Sweet and Low®

5. Cyclamate or sodium cyclamate
Found in Coke Zero and Coca-Cola Light. Banned by the FDA, cyclamate is especially harmful to the male reproductive system causing infertility and diminished testicles. Cyclamate is a carcinogen, which when combined with other harmful substances, can increase the onset of cancer. Look for this harmful sweetener in products when traveling overseas, especially in Latin America. Cyclamate is in Sugar Twin.
6. Sucralose (E955)
600 times sweeter than sugar and is found in Diet Coke. Preliminary research indicates that sucralose can cause organ damage and intestinal complications as it is removed from the blood stream by the kidneys. Sucralose has also been found to trigger migraines. Sucralose is the ingredient known as Splenda®.

7. Maltodextrin
A bulking base for most, common artificial sweeteners. A type of carbohydrate, Maltodextrin is only slightly sweet or almost flavorless. Affects people with allergies to corn or wheat. It is found in Equal, Splenda and many others.

8. Sucrose
Regular table sugar. In one can of Coke there can be over 40 grams of sugar, equivalent to eight to ten teaspoons. If you substitute water with cola beverages, you could gain 18 pounds in one year. Excessive sugar consumption can cause mood swings, nervous disorders, diabetes, heart disease and hypertension. Sugar feeds every cell including cancer cells. In Mexico, Coca-Cola is made with sugar.

9. High Fructose Corn Syrup (HFCS 55)
Quite possibly the single most common sweetener. High fructose corn syrup also extends the shelf life of products and is cheaper than sugar. Linked to obesity possibly due to the pervasiveness of its presence, digestion of high fructose corn syrup promotes the storage of fat in the human body. High fructose corn syrup is found Coca Cola Classic.

10. Alitame
2000 times sweeter than sugar and is not calorie free. Alitame is not approved for use in the U.S. and petitions have been withdrawn. Alitame is approved for use in Coke beverages found in Australia, Mexico, New Zealand and China. Alitame was developed by Pfizer®, and is marketed under the brand name, Aclame™.

Got Leftovers?
Use that leftover turkey for more than just sandwiches this year. You can put your thanksgiving surplus to good use in this hearty chili, featuring corn and turkey. A virtual cornucopia of beans, this hearty meal has 13 grams of fiber and 29 grams of protein in a single serving. Wind down after hectic holidays with this one-pot comfort food.

Three-Bean Chili
with Corn and Turkey
• 2 Tbsp. canola oil
• 2 cups chopped onion
• 2 garlic cloves, finely chopped
• 1 large red bell pepper, seeded and coarsely chopped
• 2 Tbsp. chili powder
• 1/4 tsp. cayenne pepper, or to taste
• 1 Tbsp. ground cumin
• 1 tsp. dried oregano
• 1/2 tsp. cinnamon (optional)
• 3 cans (15 oz. each) of 3 different types of beans (such as kidney beans, black beans or chickpeas), rinsed and drained
• 1 cup frozen or drained canned corn
• 1 can (28 oz.) crushed tomatoes
• 1 cup low sodium tomato or vegetable juice
• Salt and freshly ground black pepper, to taste
• 3 cups (about 1 lb.) diced cooked turkey
• Hot sauce (optional)
• 4 cups cooked brown rice
In large, deep pot, heat oil over medium-high heat. Stir in onion, garlic and bell pepper. Saute‚ about 4 minutes, stirring often, until onion is translucent, garlic is golden and bell pepper is softened. Add chili powder, cayenne, cumin, oregano and cinnamon and cook for 30 seconds, stirring constantly. Stir in beans, corn, tomatoes and tomato juice. Bring to boil, reduce heat to medium-low and simmer gently, partially covered, for 45 minutes, stirring occasionally. Season to taste with salt and pepper.
Stir in turkey and simmer until heated through. Adjust seasonings by adding more salt and pepper and hot sauce, to taste. Serve over cooked brown rice.
Makes 8 servings.
Per serving: 435 calories, 8 g total fat (1 g saturated fat), 62 g carbohydrate,
29 g protein, 13 g dietary fiber, 581 mg sodium.

Apples have always been a staple in my home. My children eat them any time of the day or night. I often give thanks for this because they’re super convenient – no sticky fingers, no need to peel and they don’t squash in the schoolbag. And, as a health conscious mother, they tick all the boxes when it comes to a healthy snack – portable and easy to eat like other snack foods but without the added fat and sugar.

But does the proverbial apple a day really keep the doctor away. Apple eaters get a decent dose of fibre, some vitamin C and small amounts of B vitamins in a low calorie (kilojoule), low GI package. Apples are also loaded with anti-oxidant compounds called flavonoids (as are tea, onions and red wine) and are a significant source of quercetin and catechin. It’s these antioxidant compounds primarily in the skin that are thought to be responsible for apple’s health benefits – so wash them and eat them skin and all.

How does all this translate into health benefits? Research has found that people who eat three or four serves of fruit a day, particularly apples and oranges, have the lowest overall GI and best blood glucose control. While, large-scale studies published in recent years have also shown that eating apples is linked to a reduction in heart disease, diabetes, asthma and some types of cancer (lung, bowel and breast).

For example, the 2007 Women’s Health Study found greater intakes of flavonoid rich foods like apples (along with red wine and pears) are associated with a reduced risk of heart disease among post-menopausal women.

With so many of us needing to trim our tummies, eating an apple a day could put us on the path to shedding pounds without pangs. January GI News reported on a study that showed how feel full foods that you have to chew a lot (apples, carrots, pearl barley, muesli, very grainy breads, lean meat) satisfy appetite faster and keep you feeling fuller for longer. While a study published in Appetite by researchers at Pennsylvania State University found that ‘eating whole fruit (in this case a peeled apple) at the start of a meal can be an effective strategy for increasing satiety and decreasing energy intake at a meal.’ People who ate a whole apple about 15 minutes before lunch, consumed almost 190 fewer calories (around 800 kJ) at lunch than when they didn’t have the apple.

Crunch time In a world where eating for health can easily become complicated and costly, it’s good to know that something so naturally sweet and filling will help you enjoy a lifetime of healthy benefits.

For recipes using apples – with the skin on – check out this website.

Karen Kingham is a mother, health and nutrition writer and Accredited Practicing Dietitian. She also consults to the Australian apple industry.

Triple apple Thai salad
If you don’t like chilli, add some thin strips of red capsicum instead. This light and tangy low GI recipe was created by Kathryn Elliott for Apples Australia & Horticulture Aust Ltd.
Serves 4, but simply halve quantities for 2

<

50 g (about 2 oz) raw cashews
2 green onions, cut into thin strips
150 g (5 oz) sugar snap peas, ends trimmed
1 cup wild or baby rocket
1 red chilli, seeds removed, finely chopped
5 wombok (Chinese cabbage) leaves, finely shredded
½ cup fresh coriander leaves
½ cup fresh mint leaves
1 Fuji apple
1 Granny Smith apple
2 Jonathon or Pink Lady apples

Dressing
1½ tablespoons sesame oil
2 tablespoons apple cider vinegar
1 tablespoon soy sauce
2.5 cm (1 inch) piece fresh ginger, grated

Whisk together the dressing ingredients in a bowl and set aside.
Place cashews in a frying pan over a medium heat and toast until browned on all sides – about 3–4 minutes. Keep a close eye on them, as they can burn very quickly.
To make the salad, put the shallots, sugar snap peas, rocket, chilli, wombok and herbs into a bowl. Quarter and core the apples (leaving the skins on). Cut into thin slices and add to the vegetables. Pour over the dressing and toss to combine and serve the salad immediately with the toasted cashews sprinkled on top.
Per serving
Energy: 1030 kJ/245 cal; Protein: 5 g; Fat: 13 g (includes 2 g saturated fat); Carbs: 28 g; Fibre: 6 g

If you’re having trouble working vegetables into your meals have no fear–this pasta look-alike is here to help. Spaghetti squash, a winter variety, is actually quite mild-tasting on its own. This recipe uses tomatoes and onion to impart rich flavor without taking away from the unique texture of the squash. And squash is a nutritional powerhouse, containing Vitamin A, potassium and fiber.

Spaghetti Squash with Fresh Tomato Sauce
• 1 small spaghetti squash (about 2 lbs.)
• 2 lbs. vine-ripe tomatoes (small beefsteak, Early Girl or plum varieties)
• 1 Tbsp. extra virgin olive oil
• 1/2 cup finely chopped onion
• 2 garlic cloves, finely chopped
• Pinch of dried red pepper flakes
• 1/2 tsp. salt
• 1/2 tsp. dried basil
• 1/2 tsp. dried oregano
• Freshly ground black pepper
Preheat oven to 375 degrees. Pierce squash in half dozen places with a thin knife. Bake squash on a piece of foil in oven until it yields slightly when firmly pressed, about 50-60 minutes.
Meanwhile, peel tomatoes using a swivel-bladed vegetable peeler with serrated blade. Halve, seed and dice tomatoes.
Heat oil in medium skillet over medium-high heat. Add onion and sauté until translucent, about 4 minutes. Mix in garlic and cook another 2 minutes, stirring constantly. Add tomatoes, red pepper flakes, salt, basil and oregano. Cook, stirring until tomatoes are tender (but still hold their shape), about 5 minutes. Season to taste with black pepper.
Halve the baked squash horizontally. Scrape out and discard the seeds. Using a fork, scrape out the squash in strands. Divide four cups of the squash among four deep pasta bowls. Spoon one-fourth of the sauce over the squash in each bowl. Serve immediately.
Makes 4 servings.
Per serving: 140 calories, 5 g. total fat (less than 1 g. saturated fat), 25 g. carbohydrate,
4 g. protein, 6 g. dietary fiber, 347 mg. sodium.

Wondering what to do with the kids at the neighborhood barbeque? With all the running around they’re doing, it’s a wonder they have time to eat at all. To keep them hydrated without slowing them down, many parents mistakenly reach for a sports drink or a soda for the quick fix. Next time come prepared with this great smoothie recipe for instant electrolyte replenishment that is an excellent source of vitamin C and potassium. Everyone will want a sip of this warm-weather staple.

Honeydew Kiwi Smoothie

• 1 ripe kiwi
• 2 Tbsp. fresh lime juice
• 1 Tbsp. agave nectar (or honey)
• 2 mint sprigs, optional, for garnish

In blender, whirl melon, kiwi, lime juice and nectar until smoothly blended. If using frozen melon, divide smoothie between 2 tall, narrow glasses. If using chilled melon, pour smoothie into glasses filled with ice cubes. Garnish each glass with mint sprig, if desired, and serve immediately.

Makes 2 servings.

Per serving: 120 calories, 0 g. total fat (0g. saturated fat), 32 g. carbohydrate,
2 g. protein, 3 g. dietary fiber, 35 mg. sodium.

2 ears corn, cooked (boiled or grilled)
1 pint cherry tomatoes, halved
1/4 cup finely chopped red onion
10 basil leaves
2 tablespoons red wine vinegar
1 tablespoon extra virgin olive oil
salt to taste
freshly ground black pepper

4 top sirloin steaks, about 4 ounces each

For the tomato and corn relish:
1. Cut the corn from the cob and place it in a mixing bowl.

2. Add the cherry tomatoes, red onion, basil, sugar, vinegar and olive oil. Season to taste with salt and pepper.
(This can be made in advance and stored in the refrigerator for up to 2 days. The relish can be served sold or at room temperature.)

For the steak:
1. Preheat the grill to high.

2. Season the steaks with salt and pepper.

3. Cook the steaks on the hot grill to the desired doneness, about 5 minutes per side for medium.

4. Serve the steaks topped with the relish.

Serving Size: 1 steak with relish

This recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal.
Yield: 3 serving Here’s what you need…

• 1 cup black lentils, cooked
• 1 medium mango, cut into 1 inch cubes
• 1 medium tomato, chopped
• 6 medium strawberries, chopped
• 1 tablespoon red onion, finely chopped
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

1. Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
2. Add balsamic vinegar to the lentils and fruit, mix until well combined.

Nutritional Analysis:

Eating for Looks & Life

Nutritional habits play an extremely important role in how you look and ultimately how you feel. Everyone needs to eat basic and nutritional foods everyday in order to survive. However, if your goals expand beyond everyday survival (such as fat loss or weight gain), then your requirements for such things as calories (energy), fat, protein, carbohydrates, vitamins, minerals and water can change dramatically.

Whether your goals are to simply eat for good health or to become a competitive bodybuilder, eating the right foods and maintaining a consistent and proper diet can become a difficult task. It may even appear to be impossible to eat the right foods and follow a nutritious diet with all that you have going on in your life. But ignoring or making no effort to manage your nutrition can have devastating consequences on your body.  

Here is a sample of a seven day diet…

KNOW THIS IS NOT EVERYONE PORTION SIZES OR RATIOS which is PERSONALIZED for you keeping in mind your goals..etc  This plan is for a VERY Active young adult who is competive.

Breakfast
1 cup cooked oatmeal with ¼ blueberries
3 egg whites scrambled with Pam olive oil spray

Snack
Fat-free yogurt with strawberries
7 to 10 almonds

Lunch
4 oz. chicken breast (grilled or baked)
1 cup broccoli
½ cup whole grain or brown rice

Snack
1 med apple
1 low-fat string cheese pack or low-fat cubed cheese

Dinner
4 oz. fish (salmon, tuna, halibut, etc.)
1 cup steamed spinach

Breakfast

1 med pear
7-10 walnuts

Lunch
Grilled chicken salad loaded with tomatoes, baby spinach, onions, cucumbers, carrots, and mushrooms
Sweet potato

Snack
½ bell pepper
2 hard boiled eggs

Dinner
4 oz. red meat grilled
1 cup veggies steamed

Breakfast
Fat-free yogurt with chopped up apples and ground flaxseed
2 slices of whole grain or whole wheat toast

Snack
Cottage cheese with 7 grape tomatoes

Lunch
1 cup whole wheat or brown rice spaghetti
½ cup spaghetti sauce
4 oz. grilled chicken
½ broccoli steamed

Snack
1 med orange
7-10 almonds

Dinner
4 oz. grilled or baked chicken
Spring mix salad with lots of different veggies

Breakfast
½ small cantaloupe with non-fat yogurt
2 pieces turkey bacon

Snack
7-10 grape tomatoes
2 pieces of turkey

Lunch
3 Chicken tacos with corn tortillas with tomatoes or salsa, low-fat cheese, guacamole, or fat free sour cream.

Snack
1 cup of mixed berries

Dinner
4 oz. grilled fish or veggies
1 cup steamed squash or zucchini

Breakfast
Egg white omelet loaded with veggies and some fat free cheese
2 slices of whole grain or whole wheat toast

Snack
2 celery stalks with 1 Tbsp. peanut butter or almond butter in each

Lunch
4 oz. of grilled chicken or fish
Sweet potato-no butter or salt may use plain yogurt for “sour cream” or use fat-free sour cream
5 asparagus spears

Snack
Cottage cheese with pineapple

Dinner
Turkey burger on whole wheat bun with tomatoes, baby spinach, onion, low fat cheese
Spring mix salad with your choice of veggies (oil and vinegar type dressing)

Breakfast
Breakfast burrito – corn or whole wheat tortilla
Scrambled eggs with tomatoes, onions, bell peppers
Salsa

Snack
Melon slices with yogurt
7-10 pecans

Lunch
Tuna fish sandwich with fat-free mayo on whole wheat bread
Spring mix salad

Snack
3 slices of turkey meat (lunch meat)
6 baby carrots

Dinner
4 oz. grilled or baked meat (your choice)
1 cup of veggies steamed or a salad

Breakfast
2 slices of French Toast with whole wheat bread (use egg whites, cinnamon, and vanilla extract for batter)
1 pat butter
2 tablespoons maple syrup
Apple slices
Glass of milk

Snack
Cucumber slices and tomatoes

Lunch

Start National Barbecue Month off right by complementing any meat-lover’s spread with this vegetarian option. Tofu is a healthy alternative to red meat because it is low in saturated fat and high in nutrients and fiber. It also provides beneficial antioxidant phytochemicals – something you won’t find in the ordinary hamburger. But tofu is also protein-rich and your guests will love it paired with some favorite veggies.

Baked Tofu Kabobs

• 1/2 cup coarse brown mustard
• 1/4 cup red wine vinegar
• 2 Tbsp. canola oil
• 1 tsp. garlic powder
• 2 tsp. coarsely ground coriander seed
• 2 Tbsp. reduced-sodium soy sauce, or to taste
• 2 tsp. paprika
• 1/4 tsp. red pepper flakes
• Freshly ground black pepper, to taste
• 1 lb. extra firm tofu, pressed to remove excess liquid, cut into 24 equal pieces
• 1 red bell pepper, seeded and cut into 12 large chunks
• 1 green bell pepper, seeded and cut into 12 large chunks
• 1/2 Vidalia onion, peeled and cut into 8 chunks

In small bowl, mix mustard, vinegar, oil, garlic powder, coriander seed, soy sauce, paprika, red pepper flakes and black pepper. Pour into resealable plastic bag, add tofu, seal bag and marinate overnight.

Skewer tofu, bell pepper chunks and onion and place on baking sheet.

Preheat oven to 400 degrees and bake for about 20 minutes, turning skewers after 10 minutes. You may also broil or grill kabobs using same technique, although cook time will be different.

Makes 4 servings.

Per serving: 220 calories, 12 g. total fat (less than 1 g. saturated fat),
13 g. carbohydrate, 11 g. protein, 3 g. dietary fiber, 460 mg. sodium.

This recipe serves: 4

1/2 cup balsamic vinegar
1/2 cup red wine
2 cloves garlic, minced
1/4 cup low-sodium soy sauce
1 1/3 pounds lean flank steak
1 pound large shiitake mushrooms, stems removed
salt to taste
freshly ground black pepper
1 tablespoon olive oil

1. To make the marinade, combine the balsamic vinegar, red wine, garlic and soy sauce together in a mixing bowl. (This can be made in advance and stored in the refrigerator for up to 1 week.)
2. Brush half of the marinade on the flank steak, cover and refrigerate for at least 30 minutes or overnight. In a separate bowl, toss the remaining marinade with the shiitake mushrooms, cover and refrigerate for 30 minutes or up to 2 hours.

3. Preheat the grill to medium-high.

4. Remove the steak and the mushrooms from the marinade and discard the marinade. Season the steak with salt and pepper. Brush the mushrooms with olive oil and season them with salt and pepper.

5. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness. Grill the mushrooms for 3 minutes on each side.

6. Let the steak rest on a carving plate for 1 or 2 minutes before slicing. Slice the steak and the mushrooms on the bias. Arrange the steak on a serving platter with the mushrooms on top. Serve warm or at room temperature.

Serving Size: about 1/4 pound of steak with mushrooms

Number of Servings: 4
Per Serving
Calories426 Carbohydrate19 g Fat12 g Fiber3 g Protein52 g Saturated Fat5 g Sodium546 mg