Brief History of Sugar

500 years ago, sugar was a rare spice or medicine, imported to Europe from India. Then it became an expensive commodity primarily produced in overseas tropical colonies. It later grew into a less-costly commodity produced and traded among countries, and finally became a cheap everyday commodity, produced from both sugarcane and sugar beets. By about 1970, approximately 9% of all available food calories in the world, were in the form of sucrose. No other food in world history has had a comparable performance.
References
1 Koivisto, V.A. (1986) The physiology of marathon running. Sci. Prog. Oxf. 70:109-127.
2 Saltin, B., Karlsson, J. (1977) Muscle glycogen utilization during work of different intensities. IN: Pernow, B., Saltin, B. (eds) Muscle Metabolism During Exercise. New York: Plenum, pp 289-300.
3 White, J.W., Wolraich, M. (1995) The effect of sugar on behavior and mental performance. Am J Clin Nutr 62:242S-249S.
4 Glinsmann, W.H., Irausquin, H., Park, Y.L.K. (1986) Report from FDA's Sugars Task Force: Evaluation of health aspects of sugars contained in carbohydrate sweeteners. J. Nutr. 116 (11S): S1-S216.
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Know Your Sugars

Sugars are one of the most misunderstood parts of our daily food supply. Many people believe that eating sugars can lead to certain forms of sicknesses, however, research has failed to link sugars to the development or cause of any chronic disease. Even though cavities may be associated with eating sugar, cavities can also result from eating other carbohydrates including starches.

Sugars are common food ingredients that are found in many forms. Since sugars are carbohydrates, they are a contributor of calories for the body - an important energy source.

There are no nutritional differences among sugars. The body uses all types of sugars in the same way. During digestion, sugars are broken down and enter into the bloodstream. They travel through the blood stream to body cells, where they provide energy and help form proteins.

As carbohydrates, sugars are preferred as a fuel during high-intensity activity (1, 2).

Sugar does not cause hyperactivity, nor does it negatively affect mental performance (3). Further, no particular group of children reacts to sugars differently from the general population. Actually, research suggests that sugars tend to calm both children and adults (4). This could just go unnoticed due to other influences, such as a birthday party in which everyone is excited to begin with.
References
1 Koivisto, V.A. (1986) The physiology of marathon running. Sci. Prog. Oxf. 70:109-127.
2 Saltin, B., Karlsson, J. (1977) Muscle glycogen utilization during work of different intensities. IN: Pernow, B., Saltin, B. (eds) Muscle Metabolism During Exercise. New York: Plenum, pp 289-300.
3 White, J.W., Wolraich, M. (1995) The effect of sugar on behavior and mental performance. Am J Clin Nutr 62:242S-249S.
4 Glinsmann, W.H., Irausquin, H., Park, Y.L.K. (1986) Report from FDA's Sugars Task Force: Evaluation of health aspects of sugars contained in carbohydrate sweeteners. J. Nutr. 116 (11S): S1-S216.

Nutritious and Delicious Snacks

Choc On The Rocks  

Pour chocolate milk over ice

Fruit Slush  

Place finely crushed ice into a paper cup. Pour over it some concentrated frozen fruit juice just as it comes from the can. Note: Take the can from the freezer 1/2 hour before preparation, so that it is easy to pour.

Fruit Nog

Whip in a blender:

1 cup orange juice (or other juice) 1 egg 1/2 cup powered skim milk 1/2 cup cold water Unsweetened fruit pieces may be added, either frozen or at room temperature Note of caution: serve within 30 minutes

Fruit Shakes

Blend together:

3/4 cup (200mL) milk 3/4 cup (200mL) plain or fruit flavoured yogurt 3/4 cup (200mL) drained pineapple chunks 2 Tbsp. (30mL) frozen orange juice concentrate

Juice Fizz

Mix juice with a little soda water for the fizzle kids love.

Yogurt Juicicles

Make nutritious frozen snacks on a stick by blending 2 1/2 cups (625mL) of plain yogurt with 1 small can of frozen juice concentrate. Freeze in popsicle containers or small paper cups, adding a stick when the mixture is almost frozen. Note: Chunks of unsweetened fruit, frozen, fresh, or canned may be added for a very special treat.

Cinnamon Delight

Spread whole grain toast with apple sauce and sprinkle with a little cinnamon.

Jiffy Pizza

Spread tomato sauce on a toasted English muffin. Top with mozzarella cheese and broil until bubbly.

Veggie Dip

Combine well:

1 cup (250mL) yogurt 1/3 cup (75mL) mayonnaise 1 Tbsp. (15mL) each of finely chopped onion and parsley 1 tsp. (5mL) of dill weed and seasoning salt to taste Serve with raw vegetable dippers

Cheese Shreddies

Place shreddies in a shallow baking pan and sprinkle with grated cheddar. Broil until cheese is melted. Cool and serve. Can be stored tightly covered in the fridge.

Cheese Puffs

Ingredients:

1/2 lb. grated cheddar cheese 1/4 lb. butter or margarine 1 cup all purpose flour 1/8 tsp. salt

Combine all ingredients and blend until smooth. Roll into small balls the size of marbles. A regular skillet on the top of the stove or a baking pan in the oven may be used (for baking - 350 degrees for about 15 minutes). Recipe makes about 24 puffs.

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10 Tips To Healthy Eating And Physical Activity

1. Start Your Day With Breakfast

Breakfast fills your "empty tank" to get you going after a long night without food. Eating a good breakfast can help you do better in school. Easy to prepare breakfasts include: cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza.

2. Get Moving

It's easy to fit physical activities into your daily routine. Walk, bike or jog to see your friends. Take a 10 minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

3. Snack Smart 

Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips, and candy are okay for occasional snacking.

4. Work up a sweat

Vigorous work-outs, when you're breathing hard and sweating, help your heart pump better, give you more energy and help you look and feel your best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

5. Balance your food choices - don't eat too much of one thing

You don't have to give up foods like hamburgers, french fries, and ice cream to eat healthfully. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat, and many different vitamins and minerals such as vitamins C and A, iron, and calcium from a variety of foods.

6. Get fit with friends or family

Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

7. Eat more grains, fruits, and vegetables

These foods give you carbohydrates for energy, plus vitamins, minerals, and fibre. Besides, they taste good! Try breads such as whole-wheat, bagels, and pita. Spaghetti and oatmeal are also in the grain group.

8. Join in physical activities at school

Whether you take a physical education class or do other physical activities at school, such as intramural sports, structured activities are a sure way to feel good, look good and stay physically fit.

9. Foods aren't good or bad

A healthy eating style is like a puzzle with many parts. Each part, or food, is different. Some foods may have more fat, sugar or salt, while others may have more vitamins or fibre. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third.

10. Make healthy eating and physical activities fun!

Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games, and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.