Halloween is back. That time of year that kids (and adults too) get completely amped up on sugar from all the candy. Candy at school. Candy on counter tops. Candy in offices. Everywhere you go, there are bowls with offerings of candy. And tonight, the kids are going to go door-to-door, to malls, or to Halloween parties to get even more candy.
 
I remember as kids we used to dress up in costume, grab a pillow case, and strap on our roller skates to go trick-or-treating (ok, now I’m dating myself) so that we could cover even more ground in less time. The goal was to completely fill our pillow cases up with candy. And we didn’t use our own standard-size pillow cases. Oh, no, we went for our parent’s king-size pillow cases!
 
When we got home, we emptied our pillow cases to survey our loot. Of course, Mom had to inspect and remove anything that looked suspicious. And we picked out and traded the things we didn’t like. Then we dove in and ate as much candy as possible, until we could eat no more. We woke up, hung over from sugar, and went straight to our candy. Breakfast of champions. We continued on this candy frenzy until it was all gone. And whoever finished first appealed to the others to share anything that was left, even the stuff we didn’t like.
 
I’m cringing as I write this, thinking about what I did to myself, especially knowing of the harmful effects of sugar.
 
Sugar offers no nutritional value, other than glucose, which our bodies need. However, we do not need to consume sugar to get glucose because we get plenty of glucose from eating whole plant-based foods, including fruit, veggies, whole grains, beans, and legumes. Plus when we consume whole plant-based foods we also get loads of vitamins, minerals, phytonutrients, antioxidants, and anti-inflammatories.
 
Sugar (sucrose) is half glucose and half fructose. High levels of fructose in our bodies from sugar and other high fructose sweeteners such as high fructose corn syrup and even agave nectar goes to our liver where it gets converted into fat and causes Non-Alcoholic Fatty Liver Disease, the most common liver disorder in developed countries. 
 
Sugar is addictive. Opiates, which are natural painkillers, are released in our brain as soon as sugar touches our tongue. That in turn triggers our brain to release dopamine, a brain chemical that gives us the feeling of pleasure. And that makes us crave more sugar. 
 
We also crave sugar (and processed starches too) because sugary and processed foods cause our blood sugar to spike, and our insulin response is so efficient that it leaves our blood with less sugar (glucose) than before we ate the food. Our brain is fueled only by glucose and notices the drop in our blood glucose, so our brain makes us crave sugar. That’s why we often feel hungry right after eating foods high in sugar and/or processed starches.
 
And speaking of our insulin response, consuming a western diet that’s high in sugar and fat increases our risk of insulin resistance, a cause of Type 2 Diabetes. In other words, we have an insulin response to sugary and processed foods, but insulin can’t get glucose out of our blood and inside of our cells. Now we have a glut of sugar and insulin in our blood.
 
Sugar can lead to cancer. Extra insulin in our blood, along with insulin-like growth factor (IGF1), has been found to enhance cancer cell proliferation and may contribute to tumor progression. Sugar also contributes to obesity, a known risk factor for cancer.
 
And if you already have cancer, sugar essentially feeds tumor cells and fuels cancer growth. In fact, the uptake of sugar in cancer cells is up to 12 times that of normal cells. Also, sugar creates an acidic environment inside our bodies, and tumors thrive in acidic environments.

​​So here we are, it’s Halloween. What are you going to give all the little Trick-or-Treaters that come to your door tonight? How about Halloween toys, monsters, glo-sticks, and stickers? That’s what I do, and the kids LOVE it! I fill a huge bowl with a large variety of Halloween items and let each Trick-or-Treater pick out what they like. I love to watch them run to their parents yelling “look what I got!!! look what I got!!!”! 

Today all those things go on sale, so they’re cheap. For example, I saw that Michaels is offering 70% off all things Halloween today. Last year I shopped for Halloween toys on Halloween day and ended up buying loads more than I needed, and all for less than $10.00! So I’m heading out now to do my Halloween shopping.
 
Happy Halloween!

​While lemons and limes are very similar in many ways, it seems that other than guacamole, margaritas, and Thai food, most of the recipes and uses for a tart citrus fruit that I come across call for lemons or lemon juice. And if you have a sore throat, fresh-squeezed lemon juice along with honey in hot water is touted as the perfect elixir.
 
I love limes and typically substitute limes for lemons in any recipe that calls for lemons or lemon juice. To me, although the difference is subtle, limes have a slightly milder, sweeter, and less tart flavor that I just enjoy more than lemons.
 
And here’s the main reason I love limes so much. Limes don’t have any seeds. And that makes squeezing out the juice a heck of a lot quicker and easier because I don’t have to catch or pick out any seeds. Better yet, I don’t have to bite into any seeds that I missed when catching or picking out the seeds.
 
I got to wondering: are there any significant nutritional benefits to lemons that I’m missing out on by using limes almost exclusively? So I went to the USDA National Nutrient Database to find out. I compared the nutrients in one ounce each of lemon juice and lime juice, which is equivalent to two tablespoons. 

​Considering that limes have always tasted slightly sweeter to me, I was surprised to find that lemon juice has a more sugar than lime juice. One ounce of lemon juice has 0.77 milligrams (mg) of total sugar while an ounce of lime juice has only 0.52 mg of total sugar. That’s the difference of about 3/16 and 1/8 of a teaspoon of sugar (1 gram of sugar = ¼ teaspoon), which is really hardly worth mentioning. However, that does mean that technically, lemon juice is actually sweeter than lime juice, yet probably not noticeably.

​The nutrient profiles of both lemon and lime juice are very similar, with very small, almost negligible differences in the nutrients that are present. For example, an ounce of lime juice has twice the amount of calcium as an ounce of lemon juice, or put another way, has a whopping 200% more calcium. That sounds like a big difference. Yet there’s only 4 mg of calcium in an ounce of lime juice and 2 mg in an ounce of lemon juice. Compare those amounts to the Recommended Daily Allowance (RDA) for calcium, 1,000 mg, and the difference between 2 and 4 mg becomes negligible.
 
Note that while choline is not a vitamin, it plays a similar role to folate and B-vitamins and is important for normal brain function.
 
Probably the most significant difference is in the amount of vitamin C, in which case one ounce of lime juice has 9.2 mg of vitamin C, a little over ¾ the amount of vitamin C in one ounce of lemon juice, which has 11.8 mg. At close to 10% of the RDA for vitamin C, that difference is only slightly more significant.
 
So I would say that based on these numbers, one is not significantly better than the other. I’m comfortable that I’m neither gaining nor losing any significant benefits by substituting limes for lemons, and will continue to enjoy my favorite, limes.

After reading last week’s post on the myth of dairy and calcium, you may have decided that it’s time to give up dairy. Maybe you are lactose intolerant. Maybe you are allergic to dairy. Maybe you have acne that you want to clear up. Maybe you want to reduce inflammation. Maybe you want to strengthen your bones (yes, that’s correct). May you just want to try something else.
 
So now what? You’re talking about giving up milk, cream, yogurt, ice cream, cheese, and creamy sauces, right? How are you ever going to fill that huge dairy void? There are many great ways to do just that. Let’s talk about it.
 
Nondairy Milk. Nut milks (almond, cashew, walnut, hazelnut, etc.), oat milk, soy milk, coconut milk, hemp milk, rice milk. These milks are delicious and can be found unsweetened, sweetened, with or without vanilla, and in some cases, chocolate-flavored. The unsweetened, non-vanilla varieties are great when substituting for milk in dishes that are not sweet. Any or all of the varieties are great over cereal, in smoothies, and even just to drink. Look for brands such as SILK, Westsoy. Or you can easily make a quart of your own delicious nut milk: just soak 1 cup of nuts overnight in water, drain and rinse the nuts, then blend in 3 cups of water until smooth and strain through cheesecloth.
 
Nondairy Cream. Coconut milk and coconut cream are rich and slightly sweet, making them a great alternative to cream. There are also almond, coconut, and soy “cream” products available, including several coffee creamers made from almond milk, coconut milk, or soy milk by brands such as SILK, So Delicious, and Califa Farms.
 
Nondairy Yogurt. Several stores carry nondairy yogurt typically made from almond, coconut, or soy milk. You will find varieties from many of the same brands mentioned above. These are great. However, beware that they typically have lots of added sugars.
 
Nondairy Ice Cream. Likewise several stores carry nondairy ice creams, which are also typically made from almond, coconut, or soy milk. These are delicious! However, while they don’t have dairy, they typically do have loads of added sugars. Alternatively there are many great sorbets, which are simply frozen puréed fruit. Stay away from sherbet because it typically includes milk products. Always check the ingredient list so you can be sure to skip anything with milk products.
 
Nondairy Cheeses. Along with health food stores, most major grocery stores and some farmer’s markets carry non-dairy cheeses made from soy, almonds, rice, or other ingredients. While these “cheeses” are made without animal-based products, be careful, as they can still be high in fat from oils. Daiya is one of the better manufacturers of nondairy cheese and offers a variety of flavors found in most stores. Be sure to read ingredient list as some have animal products in the form of casein (milk protein) or other milk products.
 
Tofu. Tofu is versatile and fairly tasteless, and is a great source of calcium. Tofu can be added to soups, stir fries, scrambles, etc., and it will take on the flavor of whatever it’s been added to. Tofu can easily be made into a “ricotta” for making lasagna or stuffed shells by combining ½ cup chopped parsley, 1 clove garlic, 1 pound lite firm silken tofu, ½ teaspoon dried oregano, 1 teaspoon dried basil, ½ teaspoon onion powder, ¼ teaspoon dried thyme, ½ teaspoon ground nutmeg, ½ teaspoon salt, and ¼ teaspoon in a food processor and processing until smooth and creamy.
 
Cashew Cream Sauces. There are several recipes on the internet for various cashew cream sauces that are heavenly. You can make almost any kind of cream sauce from cashews, including sweet cashew cream, cashew sour cream, cashew cream cheese, and cashew “cheese” sauces. Click on this link for a great cashew cream Alfredo sauce recipe.
 
Nutritional Yeast. Nutritional yeast comes in flakes or powders and can be added to or sprinkled over foods to add a cheesy, nutty taste with no cholesterol and virtually no fat. It’s much higher in protein than cheese and much lower in calories. Some nutritional yeasts are fortified with vitamin B12, an added bonus (more on vitamin B12 later). Here’s a link to my favorite “Not So Cheese” sauce that uses nutritional yeast.
There are a lot of local “cheeze” makers showing up at street fairs and farmers markets, especially in bigger cities. Those have been some of the best nondairy cheeses I’ve ever tasted. Check out any street fairs or farmers markets in your area. You never know what you might find in addition to the amazing fresh and local produce! And Whole Foods carries an amazing brand of vegan cream cheese called Kite Hill.
 
Now that you have a good idea of what kinds of non-dairy substitutions are available, you can either use them directly or as ingredients in foods that you cook. For example, you can pour almond milk directly over your morning cereal or you can use it as an ingredient in a “creamy” sauce. You can find many great recipes in cookbooks and online that use non-dairy ingredients. Or, you can simply alter your own favorite recipes.