The Truth About Sugar: Why We Need to Cut Back

A discussion of whole foods doesn’t get very far without first addressing grains, and then sugar. Yes, sugar is a “natural” food but our white sugar we eat is highly processed and refined just like white flour.

Just like the refining process for wheat, when sugar is refined from sugar cane and sugar beet, 99.9% of it’s nutritional value is destroyed (source). Of course, what you are left with is empty nutrition-less calories. But we already know that right? No one eats sugar thinking that it’s healthy. It’s a splurge item, so what’s the big deal?

Source

The Danger of Sugar

The danger of sugar in our society is how much it is used. Yes, we should all be familiar now that sugar causes things like cavities, weight gain, fatigue and more. But when we reach for that piece of cake we are not all that concerned about it at the moment. So what’s the big deal about sugar? Why include it in a real foods series.

The problem is: our refined and processed American fast food diets are chalked full of hidden sugar. You are not just getting sugar when you reach for that piece of cake, you are consuming sugar with every meal and in items you would never expect it to be in, such as whole wheat bread!

On average, Americans consume 156 pounds of sugar a year (source)! That is staggering. I can’t even imagine how we consume that much sugar but then I realize everything has sugar in it: our cereals, breads, hot sauces, ketchup, coffee creamers, and more! Not to even mention the cookies and ice cream we consume!

Compare that too the year 1700. On average they consumed just 7 1/2 pounds of sugar per year. And that included special items like pie and cake.

When I began studying a whole foods diet one of the biggest reasons I decided to start making more food from scratch was because of the sugar content in most foods, the sodium content was the other reason. For example, a store bought loaf of bread (even whole wheat) can have up to 20 grams of sugar and your daily intake of sodium in just two pieces! When I make bread at home, it has neither of these.

This single 6oz carton of yogurt has a staggering 27g of sugar! See more sugar comparisons at SugarStacks.com

High Fructose Corn Syrup

I’m sure you have heard of high fructose corn syrup and the recent ads that it’s the “same as regular sugar”. But HFCS is what you want to really stay away from.

HFCS is the most common additive to soft drinks and other processed foods. When reading a food label you might think that it has no added sugar, but you have to watch for HFCS. Studies on HFCS are still split but many believe that it is in fact worse for your body than consuming regular sugar.

Some argue that your body doesn’t know how to digest the highly processed corn syrup which leads to increased weight gain and health problems. But the bottom line? HFCS is adding many grams of unwanted sugar to your diet every day. Try to stay away from it. Read food labels and put back the ones with HFCS in them. Some has also linked HFCS to causing or increasing the chances of cancer.

All of these foods contain high fructose corn syrup. Have you looked lately at how much sugar is in your “healthy” Raisin Bran? Image Source.

My Take on Sugar

Sugar is not “Evil”. Some in the whole foods world try to make sugar out to be the worse thing out there. I disagree. I think you can eat a little bit of sugar and still be eating a healthy diet. The problem lies in where you get the sugar.

On a good real foods diet, you would homemake most of your food. You wouldn’t be getting any added sugar in things like your cereal or bread. So when Mom makes her special pumpkin pie for thanksgiving, you can indulge knowing you have really had little to no sugar that day.

Unfortunately the average diet would already have consumed dozens of grams of sugar and then sat down to that pumpkin pie. Will I still make Cheesecake, pumkpin bread, and cookies this Fall? You bet! But I will use all natural ingredients and make sure that my family isn’t eating a ton of unnecessary sugars in things like our bread.

Source
It’s hard to know then what you can eat. What about no calorie sweeteners? What about honey? There are many alternatives out there, and not all of them are good! Come back tomorrow to learn more about sugar substitutes.

Here are some great resources on sugar:

Read more in the series {here} and come back all month long for more information, great recipes, tips, and a few awesome giveaways!

Freezer Cooking Resources

The way that I freezer cook is by buying a whole month’s worth of groceries and doing a marathon day of cooking and then enjoying those homemade meals all month long from my freezer.

Some months I get busy and just end up with the stapels in my freezer i.e. rice, beans, spaghetti sauce, bread and tortillas. While there are many different methods of freezer cooking, the key is to figure out what works best for YOU.

As I draw this series to an end today I wanted to pass on some more resources for you to dig into freezer cooking. There are so many different methods and ideas out there!

Freezer Cooking Resources

Pinterest

Pinterest is of course a great resource in this! I have a freezer cooking board so that whenever I come across recipes or tips I have them all in one spot. Start out by following my freezer cooking board and then create your own!

Once a Month Mom

Perhaps the biggest once a month websites, Once a Month Mom is packed FULL of helpful tips and recipes. They have a new menu each month so you just have to pick the menu you want for the month and follow their directions. Super simple (but for some reason I never really got on board with their style, tried it once and but it didn’t stick for me-others swear by this website). They have different menus for everyone including a Traditional menu, a Wholefoods menu, Vegetarian menu and more!

They also have some terrific articles to get you started like instructions for OAMC, Get Real (A Wholefoods series), How to create your own menu, Kitchen tips, and more!

Money Saving Mom

Money Saving Mom has an excellent article with lots of tips on how she does freezer cooking complete with some awesome free printables! She also has a resource page for Freezer Cooking 101 and a fabulous series on how to save money on your grocery budget!

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Life as Mom

She has a great series on freezer cooking with many articles such as some basics, doing freezer cooking with kids, methods of storage.

Stacy Makes Cents

Stacy made the big switch to eating whole foods and offers some fabulous tips on storing whole foods such as in jars and the freezer. She also shares some insight on how she does freezer cooking and shares some great pictures on how to fit it all in your freezer (even if you only have a small single freezer)!

StacyMakesCents

Creative Christian Mama

Creative Christian Mama shares some good advice on how she does freezer cooking and how you can save money freezer cooking. Saving money is one of the main reasons that I freezer cook! She also shares about how to pull meals from what you already have in your freezer and pantry, another great way to save money!

CreativeChristianMama.com

The Marathon Mom

The Marathon Mom is a fabulous blogger who shares her own freezer cooking tips as well as a great post on stocking your freezer full of meals in preparation of a coming baby!

TheMarathonMom.com

Once-a-Month Cooking: Family Favorites

This fabulous cookbook is what got me into freezer cooking in the first place. If you are feeling overwhelmed by freezer cooking, then start with this simple and easy to follow cookbook that does all the work for you from menu planning, to grocery list planning, to processing and how to cook your month’s full of meals!

Once a Month Cooking Family Favorites
Do you have any resources to add? Leave me a comment and let me know so I can pass the word along for other great freezer cooking resources!

More in the Freezer Cooking Series:
Freezer Cooking: Has Changed My Life
Once a Month Cooking: Family Favorites {Cookbook Review}
An Introduction to Freezer Cooking 
Freezer Cooking Methods
How to Save Money Freezer Cooking
How I Do Freezer Cooking: A Look Into My Kitchen
Freezer Cooking Resources

More posts to come in this series, subscribe my email below or follow me on Facebook so you don’t miss a post!

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How I Do Freezer Cooking: A Look Into My Kitchen

As I talked about earlier in this series, I stumbled upon a little cookbook with no pictures, that I had never heard of before one fateful night in the Barnes and Noble clearance section. Sounds overly dramatic, but it’s not. This book about cooking once a month changed my life.

This book taught me the basics of freezer or once a month cooking. There are many different methods of freezer cooking but the gist is: do more cooking at once and have meals or parts of meals in the freezer/fridge for later use.

Since then I have adapted my freezer cooking a bit but largely follow the book’s plan and use a lot of its recipes.

So I have shown some different methods of once a month cooking but today I’m going to give you a little glimpse into my kitchen and how I do freezer cooking.

How I Do Freezer Cooking

A Look into my Kitchen

This is generally how I organize and execute my once a month cooking days!

1) Glance at the Sales Ads

Get the sales ads for the week and do a quick glance over. Find the meat and produce sections and find out who is having killer deals that week.

Does someone have chicken breasts on sale for $0.99/LB? Then you will know in the next step to pick a lot of chicken recipes.

Found some avocados at rock bottom prices? Plan on making a lot of Mexican that month. Glance at these ads and then keep them in mind as you move on.

2) Start Your Menu for the Month

Gather your cookbooks, favorite recipes and log into Pinterest {I have a freezer meals board} to do your meal plan for the month.

Keeping in mind what is on sale this week or time of the year, plan out the meals you will eat for the month.

Grab a calendar and write out the meal for that day, how many servings it is, and the page # and or cookbook you got the recipe in for easy reference later.

If one recipe calls for two sausages then try and find another recipe that calls for 3 sausages so you can buy a 5 pack and not have any leftovers.

Only going to use half of the lasagna noodles? Then plan to make two lasagnas or find another recipe to use the other half.

Plan meals with what is on sale, what’s already in your cupboard, and what you can use for other meals.

3) The Grocery List

Now that you know what your meal plan will be, go through each of your recipes and start a master grocery list.

Mark how many of each item you will need. For chicken, make a note of how many pounds you will need as you go through the list.

Once you have your list you can go back through your cupboards and cross off what you already have. 

{This was before my whole foods cooking days…}

4) Make a Plan of Action

Now, get those sales ads back out. Select which stores you will go to. I usually end up at 2 regular grocery stores (like Albertsons and Safeway) and Costco and Trader Joes.

Map out what you will get where. I like to make a separate list for each store I’m going to just to make the actual shopping go as quickly as possible.

5) Shop and Organize

Now head to the store. I like to pull out cash before I go as that helps me to spend less.

When you get home, organize your food. I usually leave all the non perishable on my kitchen table and get everything out of the cupboards ready.

6) Do The Prep Work

Usually on Friday night (my cooking day is Saturday) I’ll get out all the vegetables and do all the chopping, dicing, and skinning. If certain recipes call for already cooked chicken breasts or cooked rice, then I will spend Friday night getting these ready.

Then Friday night make sure your kitchen it spotless, everything is washed and put away (you will need as many dishes as possible), and that you get a good nights sleep!

7) Get Cooking!

The big work day is here! I start off with some coffee and eat some breakfast and then I jump into it! I pull out my recipes and start cooking.

While chicken breasts are cooking in the oven, I’ve got 3 things on the stove. Things can get a little chaotic at first, but then meals start coming together. All of a sudden, you start throwing meals in the freezer and before you know it, your freezer is full of meals, your feet are aching, and your cooking day is over!

8) Get Hubby to Clean the Kitchen

It’s only fair now that he gets to clean up the kitchen right?? Okay this isn’t exactly how it plays out in my kitchen but it’s nice when he does help!

Here are just a few of the meals I made that day! All ready to go into the freezer.

More in the Freezer Cooking Series:

Freezer Cooking: Has Changed My Life
Once a Month Cooking: Family Favorites {Cookbook Review}
An Introduction to Freezer Cooking 
Freezer Cooking Methods
How to Save Money Freezer Cooking
How I Do Freezer Cooking: A Look Into My Kitchen
Freezer Cooking Resources

More posts to come in this series, subscribe my email below or follow me on Facebook so you don’t miss a post!

Subscribe to my posts by email so you don’t miss a thing:

Enter your email address:
Delivered by FeedBurner

Join me over at Facebook for some fun discussion and to connect.

Freezer Cooking Methods

Freezer cooking can be intimidating to those who don’t know how to do it. Doing one big grocery shop and then spending 10 hours in the kitchen can seem like MORE work if you aren’t familiar with the process.

But really, whether you use a cookbook, website to help, or just wing it yourself, freezer cooking is supposed to help you in the end save time and money.

I began freezer cooking one month on a whim. I picked up a cookbook and thought I would try it out. I have been in love every since! I had never given it much thought and just jumped in with both feet. It wasn’t scary or overwhelming because I didn’t really know it was a “thing”. I just was following this cookbook. But to those who see freezer cooking an once a month cooking all over the internet, it can seem overwhelming and a bit mysterious.

Basically the goal of freezer cooking is to be able to cut down on your time spent in the kitchen, at the grocery store and to save money. For some this means one 10 hour day in the kitchen and for others it means making double batches of every meal and only cooking 3 times a week. It will take time in your own kitchen and with your own schedule to find out what works for you but here are a few methods to get you started.

Freezer Cooking Methods

1) Make Double Batches

This takes the least amount of planning and time upfront. With this method you simply buy double of everything. Make homemade spaghetti sauce? Make a double batch and freeze half of it.

This is a great method for busy moms who simply cannot spare an entire day in the kitchen. This way you still do normal shopping but just plan on making two of some things lasagnas or casseroles.

This method works well for those who have some days they can make full meals. Say three days a week you have time to make a full meal. You can make the meal and freeze the second batch for later. Then another night when you are trying to get out the door for Bible study or have unexpected company over, you already have a meal made and in the freezer.

{The Pros: You don’t have to spend a lot of time planning and shopping.}
{The Cons: You don’t save that much time in the long run and spend more time in the kitchen making 2 meals}

2) Just Make the Staples 

This is a very popular option and many who are trying to eat healthy practice this, at least in part.

When I realized that I needed to start cooking healthy I wasn’t sure where to begin. I thought I was feeding my hubby healthy but didn’t realize that all those canned beans and vegetables was just stocking us full of sodium!!

So I began making everything from scratch (usually, I still have weak moments when I reach for cans). I realized that buying a bag of dried black beans and cooking them in the crockpot overnight was actually much cheaper than buying canned and processed version!

So now every couple weeks I make big batches of black and pinto beans in my crockpot. I just throw them in and when done pour individual portions into bags and containers and in the freezer they go.  I do the same with rice, chicken stock for my soups (I love soup!), and fresh bread from our bread maker. For bread, I just throw all the ingredients into my bread machine and press START! 4 hours later I have fresh bread and we store any extras in the freezer for later.

This allows me to make some healthy dinners and also have healthy beans and rice in the freezer that are just as fast as grabbing a can or quick cook rice. It’s healthier, cheaper, and quicker! 

{Pros: Takes almost no planning. When you run out of a staple (like black beans) just throw a new bag in the crockpot or some ingredients in the bread machine and you are always rolling in fresh and healthy foods}
{Cons: You still have the bulk of your cooking to do. You still need to make main dishes and you don’t save any time on grocery shopping.}

 

3) Do a Full Cook Once a Month

This is by far my favorite option! Although I don’t always have time to do this so I rely on making double batches and freezing the staples like beans and rice some months. But in one day of cooking for 8-10 hours I end up saving dozens of hours cooking each day.

While this method of freezer cooking takes the most time and planning upfront in the long run it saves so much time, energy and money! Why this saves so much time is that you are doing every together. Instead of getting 1 onion out each night, peeling it, dicing it and then cooking with it, you get an assembly going and you cute all 10 onions at once! Multiply this by 15-30 meals and you save so much time!

There are many different styles of doing a once a month cook but the general gist is that you want to do a big shopping trip, shopping all the best deals that week. I like to take a few days and stop at a couple different stores. I find who has $0.99/lb chicken and where the best produce deals are happening. This way I save so much money upfront rather than running last minute into stores to grab whatever they have, on sale or not.

Once a Month Mom actually recommends that you do your shopping throughout the month each month to get the best deals! I don’t have the time for that at the moment so my shopping begins a few days before the big cook day!

There are many styles of once a month cooking you can follow like Once a Month Mom (who has Whole Foods menus), Once a Month Cooking:Family Favorites (read my review of this fabulous cookbook), or create your own from your own family’s favorite recipes!

I’ll share on Friday how I do my own Once a Month Cooking!

{Pros: You save so much money and time in the end! Instead of cooking every single night you get it all done in one 8-10 hour span! It’s easy to make good healthy meals when you don’t have to take the time each night}
{Cons: This way of freezer cooking takes a lot of time and planning upfront. While it does save you TONS of time in the long run you have to carve out enough time to actually do it!}

 

I’m curious! Do you follow any of these methods or make your own up as you go? Share with us so we can all learn how to do effective freezer cooking. And remember what works for me, may not work for you and what works for you, may not work for me :) Let’s us all learn from each other! 

More in the Freezer Cooking Series:

Freezer Cooking: Has Changed My Life
Once a Month Cooking: Family Favorites {Cookbook Review}
An Introduction to Freezer Cooking 
Freezer Cooking Methods
How to Save Money Freezer Cooking
How I Do Freezer Cooking: A Look Into My Kitchen
Freezer Cooking Resources

More posts to come in this series, subscribe my email below or follow me on Facebook so you don’t miss a post!

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Join me over at Facebook for some fun discussion and to connect.

Once a Month Cooking {Book Review}

Freezer cooking has changed my life. Seriously. I work full time plus have a 45 minute commute both ways.

I get home close to 6 each night and THEN have to cook dinner. It’s such a hassle and I like to cook unlike some people.

Well my cooking world was turned upside down last year when I discovered a little spiral bound cookbook with no pictures tucked away in the Barnes & Noble clearance section. I shared this book as part of my Top 7 Hospitality resources and since then the questions about freezer cooking have been pouring in.

Next week I will be dedicating the entire week to what is freezer cooking, different methods of freezer cooking, what you need and how much space and more.

So I’m kicking of the week early with a review of my favorite cookbook of all time. Really, I’m not exaggerating!

Once-A-Month Cooking: Family Favorites

Once a Month Cooking Family Favorites
Once-A-Month Cooking is perfect for those new to freezer cooking. Picking up this cookbook was a whole new experience in freezer cooking for me. I hadn’t even really made a double batch of meals before and froze them because I didn’t really know what freezes well and what doesn’t.

5 Reasons Why I Love This Cookbook

1) Great Introduction into Freezer Cooking

Before picking up this book I had NEVER done freezer cooking in my life. I had no idea what to buy, how to organize that much food or even what freezes well!

When I got this book it was like a beautiful introduction to the entire concept. I bought the book on a whim and it sat in my kitchen cupboard for a few weeks until I decided to browse through it.

I started reading through the introduction and then on to how to get started. They even cover in the beginning how to prepare a few days before cooking, preparing the night before your cook day, and the equipment you will need!

By the time I got the recipe portion of the cookbook I was already reaching for my pen ready to do a once a month cook! The cookbook contains everything I needed to get started for once a month cooking.

2) Easy to Use and Find Recipes

While the cookbook has no pictures (usually a huge turn off for me) it has more room to include everything you need to know about freezer cooking plus a TON of recipes. I still haven’t made all the recipes in this cookbook.

The cookbook is organized by menu plans. It even has a summer menu plan for faster meals and outdoor friendly dishes like BBQ! There is even a gluten free menu making the cookbook very easy to move through.

3) Makes Cooking for a Month EASY

When I began using this cookbook it was hard enough to envision doing an entire month’s worth of grocery shopping at once let along trying to organize it all. With this cookbook I didn’t have to. The menu plans are set and all you have to do is grab the book and bring it with you to the grocery store!

4) Saves me time planning, shopping, and cooking

This is the real treasure of the book. Once a month cooking is FAST using this method.

The book is broken down by different menus. In each menu there are 5 sections: Menu chart (see below), pantry list (most common items you will have already), shopping list (produce/meat), assembly order (the list that breaks down how to cook what), and the actual recipes.

Menu Chart Small Sample
{sample menu plan from Amazon “Look Inside”

5) The meals are GREAT!!

And my final reason for loving this book is the recipes. They are delicious! I mean seriously yummy. Many of the recipes are some of our all time favorite now and have worked their way into our regular rotation of meals!

And while it’s not a whole/real foods almost all of the recipes are from scratch and if they do call for canned tomatoes it’s easy to substitute real foods for example.

Through all the many recipes we have tried so far, there have only been a couple (maybe 1-2) that we didn’t like but I think that was just our own tastes more than anything.

I highly recommend this book!

Over all the quality, ease of use, wealth of information, and yummy recipes this cookbook contains is what makes this my favorite cookbook to date. 

More in the Freezer Cooking Series:

Freezer Cooking: Has Changed My Life
Once a Month Cooking: Family Favorites {Cookbook Review}
An Introduction to Freezer Cooking 
Freezer Cooking Methods
How to Save Money Freezer Cooking
How I Do Freezer Cooking: A Look Into My Kitchen
Freezer Cooking Resources

More posts to come in this series, subscribe my email below or follow me on Facebook so you don’t miss a post!

Subscribe to my posts by email so you don’t miss a thing:

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Join me over at Facebook for some fun discussion and to connect.

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