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The FRUIT Debate

Posted on March 26 by
in Blog

To eat fruit or not eat fruit.....that is the million dollar question these days, so let me break it down for you.

When we talk about sugar for energy, we are referring to glucose in food. Fruit can be over 50% fructose. Excessive fructose can raise triglycerides, cause fatty liver, instigate gout, promote weight gain and the list goes on.

If you are healthy, eating 2 to 3 servings of fruit per day is fine. If you struggle with health issues, limiting fructose is often recommended.

First, start with avoiding all high fructose corn syrup in foods like soda, Gatorade, bread and salad dressings. Also avoid fruit juices, dried fruit and canned fruit.

Next, limit fruit to 1 or 2 servings per day. The highest fructose fruits are apples, cherries, mangoes, watermelon and pears. The least are honeydew melon, cantaloupe, all berries and oranges.

As you can see from the list below, even the the high fructose fruits have health benefits.

My best recommendation is to eat fruit when it is in season, which will limit your fructose through out the year.

*****Fructose is high in summer foods (fruit) to fatten us up for the winter..... remember that when we think fruit is an unlimited food group.

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OKB BBQ SAUCE

Posted on March 21 by
in Blog

OKB bbq sauce is only 10 calories per serving and contains all natural ingredients. It is by far the tastiest and healthiest bbq sauce on the market. It can be hard to find at the grocery stores, but they do deliver!

https://www.okbsauce.com/where-to-buy.html

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Am I Really Hungry?

Posted on March 14 by
in Blog

We eat for many reasons... hunger, stress, depression, boredom, socializing, holidays, anxiety, self harm, social acceptance and the list goes on.

Know you are not alone when it comes to using food for reasons other than true hunger.

The first step to conquer unhealthy eating habits is to journal. Write down the time, food eaten, hunger level and feelings.
You may notice certain triggers that set you off to eat mindlessly or binge.

Next, keep trigger foods out the house like chips or ice cream. It is easiest to not eat a food because it is not available versus trying to resist it when it is in the house.

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Sugar Free = Chemicals

Posted on March 12 by
in Blog

It is so frustrating that the Academy of Nutrition and Dietetics (eatright.org) puts out advertisements for NON FOOD items like this sugar free syrup. This ad was on the back cover of a monthly magazine I receive as being a member of the academy. It is full of chemical laden and toxic food recommendations. Please be aware that most "diabetic" friendly foods are just full of chemicals and are not whole foods.

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