This is not the definitive list of all you should eat.  As always, if you cook with these foods rather than just eat pre-packed dishes or fast food, you avoid all the preservatives and toxins.

Apart from the fuel to stoke the human engine there are other ingredients in food.  Ingredients that help your immune system and keep us healthy. Super foods just have more of them.

25. Dark Chocolate – All chocolate contains sugar and fats, but the darker the chocolate, the higher the percentage of cocoa. Health benefits include lowering blood pressure.  Good source of magnesium and iron.

24. Eggs – Cheap, easy to prepare, and versatile.  The cholesterol they contain is minimal compared to the benefits. High in protein and omega 3 plus vitamin D. Eat free -range and try to avoid battery produced/farmed eggs.

23. Blackberries/ blueberries/cranberries – Loaded with goodies for the body and brain.  High in antioxidants, phenolic acids (helps kill viruses and fight infection), vitamin C and E..  Blueberries contain anthocyanins, which helps prevents cancers and heart disease.

22. Sweet potatoes - Contains twice the amount of vitamin A and fiber as the white potato.  Source of vitamin C and Beta–Carotene (the darker the orange, the more Beta-Carotene).

21. Whole Wheat Pasta –Provides vitamin B, Folate, selenium, and zinc and well as giving a slow energy release as it breaks down in your body.

20. Watercress – Good for the common “sniffle”.  Contains iodine, iron, vitamin A and D.

19. Garlic – Vital ingredient in any dish.  Contains antioxidants that help the heart and fight off stomach and colon cancers, lowers blood pressure, and may help to fight off colds.

18. Bok Choy- A very low cal and nutrient rich vegetable.  Rich in vitamin A, C, and calcium. Spinach is another great vegetable and contains lutein, which helps protect against age related deterioration of vision.

17. Banana – A happy food.  Along with other fruits and vegetables, consumption of bananas is associated with a reduced risk of colon and kidney cancer and in women, breast cancer. Contains vitamin B, C, and potassium.  (Happy food? They contain the neurotransmitter serotonin.  Serotonin makes you smile.)

16. Milk – Can help lower blood fat levels, and as a result, reduce blood pressure and the risk of cardiovascular disease.  As with all things, take in moderation.

15. Apples – The ultimate snack food. Research suggests that apples may reduce the risk of colon, prostate and lung cancer.  Many other fruits and vegetables have far more vitamin C and fiber than apples. However, they are a rich source of other antioxidant compounds and help regulate bowel movements; therefore, reduce the risk of colon cancer.  They may also help with heart disease, weight loss, and controlling cholesterol, as they do not have any cholesterol, have fiber, which reduces cholesterol by preventing re-absorption, and are bulky for their caloric content.  There are more than 7,500 known varieties of apples, try some of the more unusual ones if available.  (An apple a day keeps the doctor away)

14. Oranges/ Grapefruit – Contains vitamin C which helps make Collagen for healthy younger looking skin, keeps the blood vessels healthy, fights bacteria and viruses.  Also contains bioflavanoids, which is good for the eyes and pectin, which lowers your cholesterol.

13. Tea – A cup of tea is the ultimate relaxant.  Tea leaves contain more than 700 chemicals.  Proven to aid the immune function of the human body, it also helps with prevention of coronary heart diseases and diabetes by reducing the blood-glucose activity.

12. Turkey – A low fat source of protein contains trryptohan, which converts to serotonin. Rich in zinc and iron, in the dark meat. Raises dopamine which boosts alertness.  Plus trace mineral selenium, niacin, and vitamin B.  Fifty percent less fat than beef and 30% less calories. If turkey is not an option, eat free- range chicken.

11. Almonds /Walnut – Almonds raise HDL cholesterol (the good cholesterol) while lowering LDL cholesterol (the bad cholesterol), so overall decreasing risk for heart disease.  Source of vitamin E, B, calcium, iron, and zinc.  Walnuts are rich in omega 3 and magnesium. Eat in moderation as they are high in calories.

10. Tomatoes – Loads of nutrients and next to no calories. Health benefits taken often in all forms reduces the risk of prostate cancer by 35%.  Source of lycopene (antioxidant) and vitamin C.

9. Soy/ soya bean – Soy helps prevent cardiovascular disease, cancer, and osteoporosis.  Helps relieve menopausal and menstrual symptoms. Soy milk is a good substitute for cows milk.

8. Yogurt – Live bio yogurt or a pro-biotic yogurt. Calcium and vitamin B, plus aids your digestion, aids bone strength and helps prevent osteoporosis. Good with fruit nuts and berries.  Perfect for those who are diagnosed with celiac disease.

7. Red Kidney Bean – Good for protein.  Fills you up and are a  slow- release energy food rich in cholesterol lowering fiber.

6. Pumpkin seeds – Contains: Omega 3, Alpha Linolenic Acid (helps blood flow, cardiovascular health, brain function and immunity), protein, vitamin E and antioxidant minerals (selenium and zinc).

5. Basil and other herbs and spices – Apart from adding flavors to cooked food in moderation they can provide other health benefits. Basil oil has potent antioxidant, anticancer, antiviral, and antimicrobial properties.  Oregano is high in antioxidant activity due to a high content of phenolic acids and flavonoids, also has antimicrobial activity against food-borne pathogens.

4. Broccoli – Contains powerful antioxidants.  Regular servings may help prevent heart disease, bowel, stomach, breast and lung cancers. Plus beta-carotene which the body helps convert to Vitamin A.

3. Oats –  Helps lower cholesterol and fats forming on your blood vessel walls. Fiber fills you up with slow release energy and saves you feeling hungry for longer, so you don’t snack throughout the day.  High levels of vitamin E and antioxidants.

2. Olive Oil – A key ingredient in Mediterranean cuisine and a major factor in their low rate of heart disease, depression and cancer. Olive oil is a potent disease-fighting liquid that is high in Vitamin E, a powerful anti -aging antioxidant.

1. Salmon, Tuna or Mackerel - A low-calorie way to get loads of lean protein, omega 3 fatty acids, B vitamins, selenium, and vitamin D.  There are some issues of mercury in fish as we are polluting our food chain, but the positive benefits of eating fish far outweigh the negatives.  Like everything, know the source of your food and eat everything in moderation.  Choose wild caught over farm raised.  Statistics prove those people who eat fish and have a balanced diet as a regular part of their regime, live longer and healthier lives than those who don’t.

“Let food be your medicine and medicine be your food” –Hippocrates

Dr. Shayla Lesho, D.C.

References: Paul B (www.greenplanet.com)

Smoking was proven to be cancer-causing, tanning beds were shown to be on par with arsenic, but what about canned tomatoes, corn-fed beef, conventionally grown potatoes? What would it take to convince you to clean out your pantry and change your eating habits? Scientists, doctors, even simple farmers were asked what foods they refuse to eat. The responses had nothing to do with things like donuts due to fat content, or white bread because of the concentration of empty carbs. We’re talking seemingly healthy things like tomatoes, beef, popcorn, potatoes, salmon, milk, and apples. For them, it’s all about how they are produced and packaged.

7 experts in fields pertaining to both food and the environment answered one simple question: “What foods do you avoid?.” Their answers, published in an article entitled “7 Foods the Experts Won’t Eat”on Yahoo! Shine, will make you re-think food. When it comes to food and its affect on your health and the health of this planet, this is what they answered:

1. Canned Tomatoes

The Expert: Fredrick vom Saal, PhD, an endocrinologist at the University of Missouri who studies bisphenol-

The Reason: Tin cans are lined with a resin that contains the synthetic estrogen bisphenol-A, which has been linked to a slew of health problems including heart disease, diabetes, reproductive problems, and obesity. But that’s not the biggest problem. The acid in tomatoes breaks down that bisphenol-A, leaching it into the food, and not just in insignificant amounts. According to the article, Saal comments that “you can get 50 mcg of BCA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young.” That’s why he’s not touching the stuff.

The Solution: If you lo0ve the taste of “canned” tomatoes but prefer to skip the bisphenol-A, select glass bottles instead.

2. Corn-Fed Beef

The Expert: Joel Salatin, co-owner of Polyface Farms and author of half a dozen books on sustainable farming.

The Reason: Cattle are naturally grass eaters… not grain eaters. In order to fatten the animals (and profit margins), farmers feed them corn and soybeans. And while the farmers are beefing up their earnings, they are minimizing the nutritional benefits. The article mentions the findings from a recent USDA-conducted study comparing corn-fed beef and grass-fed beef showing that grass-fed beef is “higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium; lower in inflammatory omega-6s; and lower in saturated fats that have been linked to heart disease.”

The Solution: Pretty straight forward: Opt for grass-fed beef instead.

WATCH VIDEO: Why Grass-Fed Beef? Emeril Answers

3. Microwave Popcorn

The Expert: Olga Naidenko, PhD, a senior scientist for the Environmental Working Group.

The Reason: It’s not the popcorn itself, but the chemically-saturated lining of the bag including a compound called perfluorooctanoic acid (PFOA) that, according to a recent study from UCLA, may be linked to infertility. Microwaving vaporizes the chemicals as they move from coating the bag to lining the popcorn. But it’s not like this fact is un-acknowledged. In fact the article points out that DuPont, as well as other manufacturers, have “promised to phase out PFOA by 2015 under a voluntary EPA plan, but millions of bags of popcorn will be sold between now and then.”

The Solution: Pop your own popcorn the way they did it in the olden days–in a pot.

4. Conventionally Grown (Not Organic) Potatoes

The Expert: Jeffrey Moyer, chair of the National Organic Standards Board.

The Reason: Herbicides and pesticides may not be sprayed directly on root vegetables (since they’re underground), but they absorb the chemicals through the soil and water. Because potatoes are considered the nation’s most popular vegetable, producing a healthy crop is essential to keep up with demand. In order to maintain their health, the article exposes the scary fact that “they’re treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they’re dug up, the potatoes are treated yet again to prevent them from sprouting.” But here’s the scary thing, Moyer says that he’s talked to potato growers “who say point-blank they would never eat the potatoes they sell. They have separate plots where they grow potatoes for themselves without all the chemicals.”

The Solution: Another no-brainer— Only buy organic potatoes.

5. Farmed Salmon

The Expert: David Carpenter, MD, director of the Institute for Health and the Environment at the University at Albany and publisher of a major study in the journal Science on contamination in fish.

The Reason: When salmon is crammed into pens, fed soy, poultry litter, and hydrolyzed chicken feathers (obviously an unnatural environment for the up-stream swimmers), they’re levels of healthy vitamin D lowers as the contaminants increases. Those contaminants include carcinogens, PCBs, brominated flame retardants, and pesticides (like DDT). The article points out that DDT has been linked to both diabetes and obesity, quoting Carpenter in saying that “You can only safely eat one of these salmon dinners every 5 months without increasing your risk of cancer… It’s that bad.”

The Solution: Avoid farmed salmon and instead select wild-caught Alaskan salmon. But make sure the packaging reads “wild.” If it just says “fresh Atlantic,” according to the article, “it’s farmed.”

6. Milk Produced with Artificial Hormones

The Expert: Rick North, project director of the Campaign for Safe Food at the Oregon Physicians for Social Responsibility and former CEO of the Oregon division of the American Cancer Society.

The Reason: Unlike in the olden days when fresh milk was some of the purest nutrients you could get, dairy cows today are fed growth hormones like rBGH and rBST to increase milk production. Problem is, while they may be making more milk, they are also increasing their chances of udder infections (which can lead to pus in the milk). More than that, the article points out that high levels of IGF-1 from the rBGH may play a role in the development of breast, prostate, and colon cancers… which is why North says that “it’s banned in most industrialized countries.”

The Solution: Read the labels and be sure that your milk doesn’t contain rBGH or rBST and that it is labeled organic or “produced without artificial hormones.”

7. Conventional Apples

The Expert: Mark Kastel, former executive for agribusiness and co-director of the Cornucopia Institute, a farm-policy research group that supports organic foods

The Reason: Apples are the recipient of the most pesticides of all Fall fruits. Chemical producers swear that the residue is not harmful for human consumption, but the Yahoo! Article goes on to quote Kastel in saying that “Farm workers have higher rates of many cancers.”

The Solution: Buy organic apples where available or at least thoroughly wash and peel apples before eating them.

Written by: Laurel House (www.greenplanet.com)

I’ve heard mixed feelings from parents and kids about the excitement of back to school. Some are exited and some dread it. No matter your feelings, it is always important to go back to school the healthy way. Going back to school requires a healthy body, healthy immune system, and the ability to focus and learn. Here are some tips to make sure you or your child are going back to school healthy!

1. REST.  Going back to school healthy begins the night before. A good nights rest of 8+ hours will ensure the ability to focus, retain information, and will give the body enough time to recoup. Lack of rest will lead to reduced immunity, or an increased chance of getting sick. Lack of rest will lead to impaired focus and a reduced ability to retain information learned. It’s time to put away the late night summer schedule and start focusing on education.

2. BREAKFAST.  Going back to school health requires a good, healthy breakfast. This enhances focus and metabolism throughout the entire day. Skipping this meal can lead to poor study and poor testing ability. Eat a healthy breakfast that contains a protein, a carbohydrate, and fruit. Protein is the basic building block to all cells in the body. It also has a filling effect so hunger will not strike as quickly. Recommended Sources: Eggs, Bacon or Sausage, Peanut Butter, Milk, Yogart. Carbohydrates are one of the main sources of energy. This increases productivity and energy levels throughout the day. Recommended Sources:  Oatmeal, Whole Grain Cereal, Whole Grain Bread. Most fruits are rich in antioxidants, leading to an increase in immune function. Recommended Sources:  Raisins/Grapes, Bananas, Any Berries, Oranges. As a parent, I understand the importance of making a quick breakfast, but I also hopefully gave you the tools to help you make it healthy too. Choose one from each category and you have yourself a healthy breakfast!

3. BACKPACK.  As a chiropractor, this concerns me greatly.  Not only the choice of backpack, but how much it weighs can have a negative effect on the spine and in some cases can even cause the start of scoliosis (or make it worse if it is already present).  There are many options for backpack styles.  The best types are either roller backpacks or packs that are worn over both shoulders.  Roller backpacks take all of the weight off the spine and pelvis.  Regular backpacks with 2 shoulder straps, if worn appropriately, equally distributes the weight of the pack across the spine.  If you have the option of getting a backpack that has a belt strap that sits over your hips, this is the best option.  This takes weight off of your spine and place it onto your hips where there are larger bones and more muscle.  A backpack should weigh no more than 15% of the body weight.  So a 100 lb. child should not carry a backpack heavier than 15 lbs.  Sounds impossible doesn’t it?  Carry 15% of the body weight in the backpack and carry the rest of the books in the arms.  If this is still too much, see if you can work out some other options with the teacher.  The one arm sling backpacks should be avoided.

4. NUTRITION.  Let’s be honest.  Most of us do not get in our diet enough of the nutrients that are necessary, daily.  That is where a multivitamin mineral comes into play.  It is always best to get your balanced nutrition through food, however this is not always possible.  A good quality vitamin can cover the bases you are missing throughout the day.  In no way should it be a replacement for eating healthy, just a backup in case you don’t eat the nutrients you should.  Orthomolecular and Nordic Naturals both sell a children’s multivitamin mineral that is of the best quality.  Multigenics has a great one for teens and adults.  I do not recommend getting your supplements from anyone but a doctor, or per the doctor’s recommendations. Those sold at major chain stores are not of quality.

5. CHIROPRACTIC.  Everyone should be getting regular chiropractic adjustments, not just those in school.  Chiropractic awakens the nervous system and allows the body to begin the self healing processes that it needs.  Your nervous system controls your muscles, heart, lungs, and other organs, as well as influences every tissue in your body.  You may not always know when your body needs to heal, but it does.  And regular chiropractic adjustments will make sure your body can do what it needs to do to keep you healthy.  It is extremely important that students receive regular chiropractic treatments.  Why?  Because of the stress and strain put on the spine and spinal chord through sitting postures, neck strain, and backpack use.  Regular treatments will prevent the locking of joints and spasming of tissues that leads to scoliosis, headaches, pain, and other problems.  Ask your chiropractor how often you and your child should be seen, as everyone is different.

Now that you have the tools, get back to school healthy!

Vitamin D is one of the best nutrients for your body!  Almost everything that happens in your body relies on this key nutrient.  Vitamin D affects insulin production, bone growth, cell death and proliferation, and immune system function – just to name a few.  A deficiency can cause multiple sclerosis, cancer, heart disease, depression, osteoporosis, and birth defects.  If you are deficient (and research shows you most likely are) then your body is working way below its ability.

The recommended daily allowance of Vitamin D is a minimum of 1000 I.U.’s.  In order to ensure you get this amount, you need to eat Vitamin D fortefied foods (certain fish and fortefied dairy have the most) and take a Vitamin D3 (not D2) supplement.  Sun exposure is the best way to get the proper amounts of Vitamin D.  However if you don’t live in the South, you might as well forget it between October and March.  Your body needs a minimum of 15 minutes of midday sun – daily – that covers a majority of your body.

So what should you do?

* Take a Vitamin D3 supplement (pharmaceutical quality please – one from our office or by prescription) 1000 I.U. each day.

* Get your blood levels tested, especially if you have a family history of any of the above conditions listed.

* Eat Vitamin D3 fortefied foods.

* Get outside and get some safe sun exposure!

What does that mean?  I’m “allergic”…or I have “allergies”.  In light of “allergy season” I want to discuss this a little further.  Wikipedia says that an allergy is an exaggerated immune response or reaction to a substance that is not generally harmful.  So what on earth would cause our immune system to react to something that is not going to hurt us?  Our immune system is extremely intelligent.  It keeps us from getting sick and develops immunity when we do get sick.  But every now and then the immune system malfunctions – immune system disorders, allergies, cancer, etc.  What causes our immune system to do this?

MSNBC reports that the number of people with allergies has risen 2-5 times from 30 years ago.  That is a tremendous increase in the number of people with allergies… why?  Let’s discuss some reasons why our immune system might malfunction.  First of all, do you know what CONTROLS your immune system?  If your answer is the nervous system, you are correct!  A subluxation – or interference to the nervous system – can cause the immune system to malfunction.  Regular chiropractic adjustments will help reduce an overreaction of the immune system by keeping the nervous system in good working order.

What else can affect our immune system?  How about what we ingest into our bodies?  Absolutely!  Toxins that we ingest will reduce the effectiveness of our immune system… pesticides, herbicides, steroids, antibiotics, medications, processed foods, trans fats, high fructose corn syrup, etc.  Where does all this come from?  Pesticides and herbicides are used on all of your fruits and vegetables – they are the chemicals applied so that you get a nice looking apple without imperfections from the little parasites found in nature.  You will find a regular dose of steriods and antibiotics in your milk products and meat selections.  Many medications are being used to take the place of the immune system.   Vaccines are being used to “trick” the immune system.  Not to mention that in 1983 we were giving our children 10 immunizations and now we are giving them 36-38 by 6 years of age – a 260% increase.  Don’t get me started on all the chemicals in processed foods…I challenge you to read the food label on these items!  Trans fats are on the way out of our every day food items, but don’t be deceived, they are still there.  High fructose corn syrup is in many things from ketchup to bread.

With all that being said.  This is why allergies are plaguing our society so much more than 30 years ago.  What can we do about it?  #1: Get regular chiropractic adjustments.  #2: Choose organic whenever possible- especially fruits, vegetables, dairy, and meat products .  #3: Watch your food labels.  #4: Don’t be afraid to question your medications.  Ask your doctor if what you are taking (or need to take) is absolutely necessary in treating your condition.  It might be, however, don’t be afraid to give natural approaches a try… you can always go back to medicine if you aren’t getting the right results for you.  And please don’t forget…mother’s please breastfeed your babies!  Your immunity gets passed down to them through your breastmilk.  Not even the most expensive formula can replace what God has created in a nursing mother.

Hope this information gets you in to put one foot in the right direction during this high pollen season.  And don’t forget to read our Healing Honey blog for some more tips on fighting pollen responses in your body… and live healthy!

Why is prostate health so important to talk about?  Because according to the National Cancer Institute, there were 217,730 new cases of prostate cancer in the United States in 2010 and 32,050 deaths from it.  Now, I would bet that you know someone with a prostate…and if you aren’t sure what gland I am talking about, it is one partly responsible for sexual reproduction in males.

Lycopene is a nutrient that gives tomatoes their bright red color.  It is one nutrient that is actually BETTER absorbed by your body once it is cooked – such as tomato sauce.  Lycopene also contributes to the coloring of apricots, guava, watermelon, papaya, and pink grapefruit.  Lycopene has been shown in many cases to reduce the risk of prostate cancer!  It does this because it is an antioxidant – it blocks the action of free radicals that damage cells.  But it has shown greater benefit for the prostate than any other organ or gland.

Don’t forget that regular chiropractic adjustments enhance the health of the prostate as well!  Lower lumbar and sacral subluxations (joints out of alignment putting pressure on the nerves) can cause prostate dysfunction and can make this organ unhealthy because it is not communicating with its power source, the brain.

Make sure the men of your life live healthy…get them to add these lycopene rich foods to their diet and get regular chiropractic adjustments to help keep their prostate healthy!

Did you know that NSAIDS (Ibuprophen, etc.) are not the only way to fight inflammation?  In fact, all medicines have side effects which is why many people have turned to natural sources to relieve inflammation (swelling, arthritis, etc.).  In our office, the number one source of inflammation relief we give patients is the Chiropractic adjustment.  Your nervous system controls every cell in the body, so doesn’t it make sense to make sure that system is in good working order?  Absolutely!  On top of that, restricted spinal segments (subluxations) create an inflammatory response within the body.  So it just makes sense to get a Chiropractic adjustment to relieve this restriction.

Another way to fight inflammation naturally is to apply ice to the affected area.  Ice is a very potent acute inflammation reducer.  If you have pain or inflammation in any particular area, it is always a good idea to apply ice.

This other method to reduce inflammation is one you may not have heard about.  Bromelain is an enzyme naturally found in pineapple.  The highest concentration comes from the stem of the pineapple which is made into supplementation form.  Fresh pineapple (not canned) is a great source of natural anti-inflammatory “medicine”.  But if you cannot eat pineapple because of the acidity, then choose an all natural Bromelain supplement from your local natural food center.

Chiropractic adjustments, applying ice, and either eating pineapple or taking a Bromelain supplement are 3 great ways to reduce inflammation.  Before you reach for the medicine cabinet to treat your acute (injuries, pain, etc.) or chronic (arthritis, etc.) inflammation, try one of these natural sources first… and live healthy!

Raw honey is one of those wonderful creations given to us by God.  We all know it as an all natural sweetner that is loaded with vitamins, minerals, and antioxidants.  Not to mention, raw honey is not tampered with by man like artificial sweeteners.  There is no high fructose corn syrup or harsh preservatives added.  Honey also has less calories than regular sugar!  Not only is honey a terrific sweetner…but it has other great health benefits as well!

If you suffer from hay fever and pollen allergies (even after getting your chiropractic adjustment to boost your immune system – this is a very important first step) then you need to check into a local honey bee farm.  Local honey bees take the same pollen that is creating a histamine reaction in your body and uses it to produce honey!  Eating local honey (about 1 tablespoon 3x/day) will drastically reduce your allergy symptoms.  By taking pollen and breaking it down into honey, the same pollen becomes less threatening by your body so you will be able to recognize it and not create such a drastic allergic response.  Now, I don’t suggest this for diabetics unless they have talked to their healthcare provider first. 

Honey also works great for sore throats and coughs, enhances healing of minor burns and scrapes, moisturizes the face when used as a mask, and increases shine in hair!  Go to your local honey farm and grab a jar of this wonderful, natural, universal product given to us by nature!

Warning:  Honey can cause infant botulism in kids 1 years old and younger due to an immature digestive tract.  The botulism spores germinate and start releasing toxin in children these ages because their body cannot kill it.  Signs of infant botulism include lethargy, poor feeding, weak crying, droopy eyelids, and occasionally respiratory arrest.  Children 18 months and older are definately safe to eat honey – this is when I start giving it to my children!

Welcome to the final week of Weight Loss Mania!  I trust you’ve used all the information in weeks 1-9 to get you started on your weight loss journey.  This week I want to take a few minutes to touch on the dangers of “fad” diets.  Fad diets are those dietary schemes that make many promises, don’t deliver long term results, and many times can be dangerous to your health. 

Obesity is a ever growing problem.  In fact, over a third of the population is considered to be severely obese.  Because of this, fad dieting companies are gaining more and more exposure and taking the money right out of your pockets.  Our society has become fixated on instant results… instant food, remote controls, instant communications… and we also want instant weight loss.  However, we forget how long it took us to get into the condition that we are in now! 

The fad dieting industry is taking advantage of those people who are wanting to look and feel better, and are willing to try anything to get results.  Many of these fads seem to work for a short period of time because the body immediately starts to lose water weight and lean muscle mass…not fat.  Most people cannot keep up with the demands of strictly limiting their food choices or requiring them to eat the same foods over and over again.  Unfortunately most people who use fad dieting will gain the weight back and sometimes additional weight.  This leads to yo-yo dieting.  Many people still prefer the “quick fix” of a fad diet versus making long term lifestyle changes.  However, if you can learn to eat correctly using ALL food groups and add exercise into your daily routine… you will lose weight, keep it off longer, and have much better health benefits within your body.

The American Academy of Family Physicians warns to steer clear of diets or products:

1. Claiming to help you lose weight greater than 1-2 pounds per week (remember the healthy recommendation is 1-2 lbs/week - it took time to gain it, it will take time to lose it!) 
2. Promising you can lose weight and keep it off without giving up fatty foods or exercising on a regular basis.
3. Basing claims on before and after photos.
4. Offering testimonials from clients or experts – remember these individuals are usually being paid for this.
5. Limiting your food choices and not encouraging you to eat a balanced diet.
6. Requiring you to spend a lot of money on things like seminars, pills, and pre-packaged meals in order for their plan to work.

When planning to lose weight…remember these key points…

• It took you time to gain weight and it will take time to lose weight.
• Eating a balanced diet and exercising are the keys to losing weight for the long term because only these things require a lifestyle change.

Blessings to all of you in your weight loss journey!

Today I want to talk to you about a commonly used sweetener as well as artificial sweeteners that are used in the foods you consume on a daily basis and how these things will affect your weight loss goals.

The first thing I want to talk to you about is high fructose corn syrup.  High fructose corn syrup has been added to many food products in America because it extends shelf life and is cheaper to produce than sugar.  Despite the new commercials produced by the corn industry, high fructose corn syrup (high fructose ANYTHING for that matter) has been proven to cause obesity and resulting health problems.  In a 6 month study of rats at Princeton, researchers found that those rats that had access to high fructose corn syrup had a 48% weight gain increase as did those who did not have access to it.  A diet rich in high fructose corn syrup can lead to obesity, diabetes, and something called metabolic syndrome.  Metabolic syndrome involves rapid weight gain, increased cholesterol and fat deposition (especially around the abdomen).  The FDA and Corn Refiners Association would rather you believe that there is nothing wrong with high fructose corn syrup, but I would urge you to eliminate this from your diet if you are wishing to lose weight.  The next time you go to the store, read all the labels of the processed items you are purchasing.  If it includes high fructose corn syrup I would urge you to make a different choice.  Some common items that include it are bread, fruit juices, condiments, drinks, breakfast bars, cereals, etc.  Check it out before you buy it!

The other thing I want to urge you to consider is limiting your use of artificial sweeteners.  Acesulfame Potassium (Asulfame-K), Aspartame, Neotame, Saccharin, and Sucralose are all FDA approved artificial sweeteners.  There are a lot of dangers in taking artificial sweeteners because they are chemically modified or created sugars.  But when concerning weight loss, the problem with taking artificial sweeteners is that they can actually increase your appetite for carbohydrates and sweets…which causes you to eat more throughout the day, increasing your calorie load.  Therefore, weight gain.

So what are the options?  I would highly recommend you look into switching to Stevia, organic maple syrup, or honey as your sweetening choices.  Stevia is calorie free, has been used for hundreds of years in other countries, and comes directly from a plant source like cane sugar.  Organic maple syrup and honey have the same calorie load as sugars, but they don’t contain the toxic chemical structure of the previously mentioned artificial sweeteners.

Now that you are well on your weight loss journey it is time to start making smart food choices that will last you a lifetime.  When shopping at the grocery store, try to make sure a majority of your shopping comes from the perimeter of the store - produce, deli, meats, dairy, and breads.  The inner isles are typically made up of the processed items that contain a whole lot of chemicals and man made items.  Check your food labels.  If it contains high fructose corn syrup or an artificial sweetener, beware.  Eliminating things from your diet that you know are (or have the potential to be) harmful is not worth the risk.  For many of us weight managment is a life long journey, not a sprint.  So start making the right choices for your body today…your body will thank you later!  

(Does the picture above peak your interest?  Diet Coke contains the artificial sweetener Aspartame and regular Coke contains high fructose corn syrup!  What does this mean?  Stay away from soda if you want to lose weight!)