Guide to Sweeteners

---

With all the sweeteners out there today, it's no wonder people are totally confused.  You have the "blue, pink and yellow" people saying that they offer "no calorie" sweetness, but most of us now know they are completely artificial (who knows what the heck is in that stuff).  You have the High Fructose Corn Syrup commercials saying they get a bad rap...with the pretty mom sitting in a pretty corn field telling you that "sugar is sugar".  I wonder if that actress feeds it to her kids...

Have you actually looked at packaged foods labels to see what sweeteners are actually in there?  Even in products that don't taste sweet?  They creep into food everywhere these days and it's time for a change.  If you follow a Paleo lifestyle, sweeteners should not be considered "food" or nourishment.  With that said, my hope is to give you some clarity on how to make healthier, smarter choices because we all want a "treat" now and then...I will keep the list short and simple for you.

The GOOD - Use Sparingly (natural):  Use organic whenever possible.

• cane sugar, raw sugar, turbinado sugar, cane juice, coconut sugar, fruit juice (real), honey (raw), maple syrup (grade B), molasses, palm sugar, stevia (green leaf or extract), dates, date sugar, brown sugar

The BAD - Not recommended (natural):

• agave, agave nectar, barley malt, brown rice syrup, caramel, carob syrup, corn syrup, dextrose, ethyl maltol, fructose, glucose, high fructose corn syrup, lactose, light brown sugar, maltitol, malt syrup, mannitol, sorbitol, sucrose, xylitol (or other raw alchohols, they end in "-ose")

The UGLY - never consume (artificial):

• acesulfame K (Sweet One), aspartame (Equal, Nutra-Sweet), saccharin (Sweet 'N Low), stevia: white/bleached (Truvia, Sun Crystals), sucralose (Splenda)... In a word, these are POISON, seriously....stop it.

All caloric sweeteners have about the same number of calories (16 per teaspoon), but they are NOT created equal... You must consider how it's made, where it's used and how your body processes it.

Here's what you need to know.  The more highly refined a sweetener his, the worse it is for you.  Artificial sweeteners and high fructose corn syrup are highly refined.  They are very modern, factory made products.  Honey, maple syrup, green leaf stevia and molasses are all much less processed and have been around for hundreds of years.  With honey, almost NO processing is necessary... this is my sweetener of choice.

Many of the foods that have been made low or non-fat have added artificial, low-quality sweeteners in them - even if they aren't sweet!  Avoid them.

Sweeteners like high fructose corn syrup and agave nectar require processing by the liver before it hits your blood stream.  This used to be viewed as a better option for diabetics, but is now understood to be a complicated issue and that taxing the liver excessively with these types of sweeteners can be harmful to your health.

Fructose is the sugar in all fruit.  When we eat it, the micronutrients and fiber contents of the fruit support proper metabolism of the fruit sugar.  Whole foods win again!!

I hope this helps clarify some of the many, many sweeteners on the market today and will help you make healthier choices when you choose your treats! :)

- The information in this post was based on the chart "guide to: sweeteners" in the Practical Paleo Cookbook.  For the complete chart, click here.

How to set goals in 5 simple steps

---

I didn't know anything about goal setting until I was well into my 30's.  I now think, "better late than never", but I also often think..."what if I would've known about this sooner?"  What would've I accomplished in my life?  Those who set goals accomplish more than those who do not set goals.  Those who write their goals down accomplish significantly more than those who do not write their goals down.

Imagine driving.  If you want to drive from A to B and you've never been there before, what do you do?  Just drive around aimlessly hoping to wind up at your destination?  No.  You make a plan.  You map it out.  Each turn you make gets you closer to your destination.  You can even estimate about how long it will take you to arrive.  It's the same with goal setting...

Most people have just never been taught how to set goals and how important it is to write those goals down.

With the hope of helping others know what I wish I knew sooner... I wanted to offer a basic goal-setting "how to".  You can find plenty of wordy advice online on the subject, but I want to try to keep this simple.  By keeping it simple, you will be more likely to use it.  I want you to take this information back to your own lives and put it into action so you can manifest the life you've only dreamed of!  These five steps will give you an idea of the basics:  Start thinking about what you WANT in your life.  What do you want to accomplish?  What do you want to have?  Where do you want to go?  If you don't decide, life will decide for you..."Life is What Happens To You When You're Busy Making Other Plans" -John Lennon

1. Choose just a few goals. Productivity studies show that you really can’t focus on more than 5–7 items at any one time. This doesn't mean including sections with several goals under each section. This will lead to loss of focus and accomplishing very little.  Instead, focus on a handful of goals that you can almost memorize.  They can include some long term, and some short term...and they aren't set in stone, they can change, that's ok.
2. Make your goals “SMART.” This is an acronym that I've heard interpreted different ways. I like this way.  Goals must meet these five criteria:
   • Specific—your goals must say exactly what you want to accomplish in as much specificity as you can.  Example:  Bad: Write a book.  Good: Write a book proposal for Your Topic Here.
   • Measurable—as the saying goes, “you can’t manage what you can’t measure.”  If possible, try to quantify the result. That way, you will know whether or not you hit the goal.  Example:  Bad: “Earn more this year than last.”  Good: “Earn $5,000 more this year than last.”
   • Actionable—every goal should start with an action verb (“start,” “run,” “finish,” “write" etc.) rather than a to-be verb (“am,” “be,” “have,” etc.)  It's best to state your goal in the positive instead of in the negative because you get more of what you focus on.  If you say you want to "Get out of debt", you are focusing on the debt and you will get more of it.  Instead, try stating your goals in a positive way.  Maybe, "Create a Budget"...that's better!  Example:  Bad: Be more consistent in blogging.  Good: Write two blog posts per week.
   • Realistic—A good goal should stretch you, but have common sense. Go right up to the edge of your comfort zone and then step over it. (If you're not out of your comfort zone, you're not thinking big enough.)  Example:  Bad:  Qualify for the PGA Tour.  Good: Lower my golf handicap by four strokes.
   • Time-bound—every goal needs a date associated with it. When do you plan to meet your goal?  Give your goal a date by which you want to complete it.  "A goal without a date is just a dream." Make sure that every goal ends with a by when date.  Example:  Bad: Lose 20 pounds.  Good: Lose 20 pounds by September 15th.
3. Write them down. This part is critical. There is a huge power in writing your goals down even if you never plan or do anything else (not recommended).  When you write down your goals, you are stating your intention and setting things in motion.
4. Review them frequently. While writing your goals down is a powerful exercise in itself, the real fun happens by reviewing them on a regular basis.  This is what turns them into reality.  Take it up a notch and make a goal board that is visual with pictures.  That is actually really fun.  My family makes ours around New Years for the upcoming year.  We hang it in a place where we see it at least 3 times a day!  Take a photo of it and put it on your phone.  Every time you make any decisions, start asking yourself this question, "Is this moving me closer to my goal?"  Start to make decisions based on those answers.
5. Share them selectively.  There's different opinions about going public with your goals.  Some are all for it while others believe that telling someone your goals makes them less likely to happen.  I don't think you need to tell everyone.  Don't share them with anyone who is not committed to helping you achieve them.  Share them with those who will support your goals (your mentor, spouse, coach, or business partner).

The practice of goal-setting is not just helpful; it is a prerequisite for happiness.  Psychologists say that people who make consistent progress toward meaningful goals live happier more satisfied lives than those who don’t.  Remember, NO MATTER HOW LONG YOU'VE TRAVELED IN THE WRONG DIRECTION...YOU CAN ALWAYS TURN AROUND.

If you don’t have written goals now, it's not too late to start.  You can get a rough draft done in as little as an hour or two.  Look at your goals 3 times a day; FEEL what it would feel like if you had them now.  I strongly encourage you to give this a try, it has changed my life.  You will be so amazed at how your life will start bringing you what you ask for.  Teach your children to set goals at a young age, it will stay with them for life.  "Few things in life pay such rich dividends for such a modest investment."  The sooner you start, the sooner you'll arrive at your destination. :)

You may be interested in these related blog posts...to learn even more about goal setting!

The Real Reason to Set Goals

5 Rules for Setting Physical Goals

The Law of Attraction

BOND No.9 - bringing "Artistry back to Perfumery"

---

I only wear one kind of perfume these days.  I used to buy different ones here and there when I was younger; I went through my perfume "phases" like many women do.  It's funny how I can smell certain perfumes now and it immediately takes me back to that time.  It's kind of like a "time machine" how certain scents can do that unlike anything else.  When I smell Fendi, Vivid, or Marc Jacobs I am instantly transported to that stage of my life.  Fendi...high school days.  Vivid...early 20's.  Marc Jacobs...late 20's and on.  UNTIL.... I found this one.

It was my very first trip to New York City with my best girlfriends and we were having the time of our lives.  As we walked down Bleeker Street in Greenwich Village in the summer heat, we came across a little perfume boutique that I had no idea would change my perfume choice forever.  It looked more like a gallery than any perfume shop I'd ever seen.  The bottles were all "star shaped" but different from each other, so colorful.  Some were small, some were large, some even had Swarovski crystals ALL over them.  They honestly looked like works of art...beautiful.  We happened to be the only customers at the time in the small shop so we had the saleslady all to ourselves.  She started showing us a few scents...

I had absolutely NO intention of buying anything because I was never that "into" perfume.  My friend fell in love with "The Scent of Peace" which is in a beautiful purple bottle that smelled so amazing.  It was a little too "nighttime" for me.  I like a little lighter scent...more "daytime".  She had me smell "Astor Place"...WOW...it was honestly the best smelling perfume ever.  SO different.  I was sold.  The saleslady explained that because this is "true"  eau de parfum, the oils react differently to the oils on our skin... and therefore can "turn" on some people and end up smelling very different on, even bad!  My friend tried "Astor Place" on and that happened to her!

She decided on "The Scent of Peace" and I bought "Astor Place" (pictured above).  The saleslady was so nice.  She ended up giving us SO MANY little samples that they call "Bon Bons" which are cute little glass vials,...quite a lot for a sample size actually.  They are wrapped in pretty colored paper... they look like pieces of candy.

The store is called Bond No.9 because the original boutique store is located over at 9 Bond St. in Noho.  All of their perfumes are named after New York neighborhoods, "an homage to the great city", with new introductions every season.  A few of my favorites were... "Astor Place" because it's light and wearable day or night...a lady at my bank actually bought it after smelling it on me!  (I brought her a sample to make sure it didn't "turn" on her;)  Fire Island because it's "beachy", reminds me of laying out in the sun...that smell of summers and suntan oil.  A new one they had the last time I went was "High Line".  It smells so fresh, almost grassy, like wildflowers.  If you like a nice "nighttime" scent, "The Scent of Peace" is wonderful and is one of their unisex scents.  If you like a sultry, sexy one that attracts men....she said women swear by it...try "Nuits de Noho".  That one was a little much for me;)

So far, I've only purchased "Astor Place", twice, but I'd love to add a new one to my collection.  I only go through their small bottle every few years as I don't wear it every day.  It's pricey, so it's a splurge and I only buy it when I'm in NYC so it's a special treat, not online.  I have some friends that are actually allergic to perfume so I don't wear it around them.  My husband is kind of that way, like when we pass by a soap shop he usually has to hold his breath or he'll start sneezing!  This perfume doesn't bother him.  Maybe because it's made differently than "toilet water" types, I'm not sure, but I'm glad he can tolerate it.

If you are ever in Manhattan, I encourage you to visit this store, Bond No.9 on Bleeker Street.  I like this particular store the best.  Even if only for the experience... you will be amazed how different their scents are and the bottles are truly little pieces of "art".   They have done a great job with their dual mission...which is to "restore artistry to perfumery, and mark every New York neighborhood with a scent of it's own".  I'm a true fan, I fell in love with NYC the very first time I went.  Now every time I wear it...I get to take my little "time machine" back to that great city, just for a moment. :)

"Frenchie Friday" - Me & My Shadow...

---

Happy Frenchie Friday!  When the sun hits "Stella" just right on our walks her shadow just cracks us up.  The song "Me & My Shadow" starts playing in Those ears sticking up like a bat and her back legs scissoring back and forth so rapidly…it makes us laugh and laugh!  Especially when she starts panting and the shadow of her big ol' bulldog tongue starts flapping...

It's amazing how many other people I see walking their dogs and you can just tell they are "someplace else".  They have their cellphones glued to their heads, doing anything but living in the moment.  Take the time today to really think about "where you're at"… and be 100% in that moment.  When you are at work… give it your all.  When you're with your kids… bewith your kids.  When you're with your spouse… be with your spouse.  When you try this, you might start ENJOYING each of those precious moments more.  Even if you're out walking your dog… maybe you'll notice the little things, like your dog's silly shadow… and it just might make you giggle. :)

Got Gray Hair??

---

It's NO fun going gray.  My mom went gray at 40 and so did I!  I get my roots colored, but it seems like sometimes I just don't get to my appointment in time and those gray roots seem to appear out of nowhere... and quick!

I always keep Rita Hazan Root Concealer on hand for this reason, and it's a quick fix!  It sprays on quickly and stays put until you wash it out.  (Spray it close to your hair or it'll get messy.)  It doesn't take the place of coloring your hair, but it's a great "backup" product to keep around!  I found it at Sephora.  Hope this helps all my fellow "gray-haired's" out there hide their age a little longer...Good to keep em guessing!  I got carded buying a lottery ticket the other day!  YES!! :)

"The Four Agreements" - the book that can make you HAPPIER

---

My husband bought The Four Agreements for me about 10 years ago and I often think of it in my day to day life...just remembering one of The Four Agreements in a given situation can help me not get caught up in the "stuff" that doesn't matter.  We tend to be self-limiting, self-judging and we focus on the wrong things....this book will help you move past that and give you some important tools to start experiencing freedom and true happiness.

The book is definitely worth reading in it's entirety, but these are The Four Agreements that the book goes into detail about...

1. Be Impeccable With Your Word:  Speak with integrity.  Say only what you mean.  Avoid using the word to speak against yourself or to gossip about others.  Use the power of your word in the direction of truth and love.
2. Don't Take Anything Personally:  Nothing others do is because of you.  What others say and do is a projection of their own reality, their own dream.  When you are immune to the opinions and actions of others, you won't be the victim of needless suffering.  (...this one was hugely life-changing for me.)
3. Don't Make Assumptions:  Find the courage to ask questions and to express what you really want.  Communicate with others as clearly as you can to avoid misunderstandings, sadness, and drama.  With just this one agreement, you can completely transform your life.
4. Always Do Your Best:  Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick.  Under any circumstance, simply do your best, and you will avoid self-judgement, self-abuse, and regret.

We have a choice.  To suffer through life and be unhappy... or to enjoy life and live true happiness.  My choice is happiness, what's yours?