Cape Cod Wellbeing

I continually read to learn more about how to keep myself and my clients healthy. This book, which I just reread after a number of years, has reawakened me to the dark side of wheat. I am aware that most of the wheat in the US is GMO, so I buy organic bread and flour etc. BUT had missed that wheat has a higher glycemic index (GI) than sugar. The glycemic index (GI) is a scale that ranks a carbohydrate-containing food or drink by how much it raises blood sugar levels after it is eaten or drunk. Foods with a high GI increase blood sugar higher and faster than foods with a low GI. Pure glucose has been randomly awarded 100…all other foods are relative to that.A slice of “healthy”whole wheat bread🍞 has a GI of 71 about the same as white bread, while a T of white table sugar (which is 50/50 glucose/fructose 🥄is around 65! I tell my clients “it’s all about the sugar”: the amount of glucose, the rise in insulin, the extra glucose stored in your liver as glycogen (which can result in non-alcoholic fatty liver disease), muscles and FAT cells.
There is ALSO the Glycemic Load. It’s calculated by multiplying the amount of carbohydrates in a food by its glycemic index (GI), and then dividing by 100. It’s a measure of how quickly the carbohydrates are metabolized and enter the bloodstream. We always want to slow down the glycemic load so that we don’t get big sugar spikes and valleys…for instance a pizza slice 🍕has a GI of around 18-20 (fat and protein slows down the spike). And fiber too!
It’s actually a bit confusing!🤯
A food’s glycemic index (GI) can be readily found in a GI chart by googling, the amount of carbohydrates in a serving are on the package or, ag*in, by googling. There isn’t a chart for GL since serving sizes and brands vary widely.

The radish, which probably originated in China, belongs to the cruciferous family, along with broccoli, cabbage, cauliflower, kale and mustard. Radishes come in many colors and shapes:
Black: black skin, white flesh, and a strong flavor.
Daikon: large, spherical, oblong, or cylindrical with white, pink, or purple flesh, rich in folate and magnesium.
Green: cylindrical, green, refreshing.
Red: round with red skin and white flesh. The most common type. Research has found that radishes provide several types of antioxidants, to help reduce inflammation and protect cells ag*inst damage, in the edible root, sprouts, seeds, and leaves. Sulfur-containing elements can reduce inflammation, protect cells ag*inst cancer-causing agents, and interfere with the growth of cancer cells.

Compounds in radishes have also shown antibacterial activity and some evidence exists that this protects ag*inst the bacterium Hpylori, which may cause ulcers and stomach cancer. Research has also found that radishes help enhance the body’s antioxidant response and may positively impact changes in blood glucose levels by reducing glucose absorption in the gut and promoting glucose uptake.
One cup of raw radishes provides magnesium (nerve and muscle function) , potassium (bone, heart, and muscle health) and vitamin C (helps wound healing and protects cells from free radicals); and:

Calories: 18.4
Fat: 0.115 g
Sodium: 44.8 milligrams (mg)
Carbohydrates: 3.91 g
Fiber: 1.84 g
Added sugars: 0 g
Protein: 0.782 g

Caution: Too many may result in a drop in blood sugar, if you are on diabetes medication, monitor carefully. They are high in fiber so may cause bloating and gas. My radish salad recipe in comments.

The radish, which probably originated in China, belongs to the cruciferous family, along with broccoli, cabbage, cauliflower, kale and mustard. Radishes come in many colors and shapes:
Black: black skin, white flesh, and a strong flavor.
Daikon: large, spherical, oblong, or cylindrical with white, pink, or purple flesh, rich in folate and magnesium.
Green: cylindrical, green, refreshing.
Red: round with red skin and white flesh. The most common type.

Research has found that radishes provide several types of antioxidants, to help reduce inflammation and protect cells ag*inst damage, in the edible root, sprouts, seeds, and leaves. Sulfur-containing elements can reduce inflammation, protect cells ag*inst cancer-causing agents, and interfere with the growth of cancer cells.

Compounds in radishes have also shown antibacterial activity and some evidence exists that this protects ag*inst the bacterium Hpylori, which may cause ulcers and stomach cancer. Research has also found that radishes help enhance the body's antioxidant response and may positively impact changes in blood glucose levels by reducing glucose absorption in the gut and promoting glucose uptake.

One cup of raw radishes provides magnesium (nerve and muscle function) , potassium (bone, heart, and muscle health) and vitamin C (helps wound healing and protects cells from free radicals); and:

Calories: 18.4
Fat: 0.115 g
Sodium: 44.8 milligrams (mg)
Carbohydrates: 3.91 g
Fiber: 1.84 g
Added sugars: 0 g
Protein: 0.782 g

Caution: Too many may result in a drop in blood sugar so if you are on diabetes medication, monitor carefully. They are high in fiber so may cause bloating and gas in some.

Look for firm radishes with bright green tops from your farmer's market or grocery store. Radishes stay longer in the fridge if you remove the greens, which are also edible. Enjoy this crisp, little vegetable many ways: roast, grill, or sauté, use them raw in salads and sandwiches or to dip in tahini.

My own colorful radish salad recipe (amounts are flexible, depending upon your tastes):
In a food processor combine: 1 C radishes (tops and bottoms removed, cut in half if too large), 2 carrots, half a red onion, half C sliced red, yellow and/or orange peppers, 2 stalks celery (4 inch pieces), chop until all same size. In a bowl combine the veggies with salt & pepper to taste, 2 T mayonnaise. That’s it! I also chop in some dill pickle which helps make it a great summer salad.

So wonderful to hear read from and discuss her new book “Wait” … I just started the book and am enjoying it immensely. Her first book (It is Wood, It is Stone) was terrific. This one is wildly different and about growing up on Nantucket. Proud of our hometown girl! ♥️📚👏🏼

For 20 years, the 12 most contaminated types of produce (showing up in 95% of testing) have been named the “Dirty Dozen” by the Environmental Working Group (EWG). This means you should buy these 12 items organically as much as possible. This is 2024: strawberries, 🍓spinach 🥬kale collard and mustard greens🥬 grapes 🍇 peaches 🍑 pears🍐nectarines🍑 apples, 🍎🍏bell 🫑and hot 🌶️peppers, cherries🍒 blueberries🫐 and green beans tested in the US contained detectable levels of pesticides. Fungicides, used to kill diseases like powdery mildew post-harvest, were on 80%.
 
Pesticides have been linked in studies to congenital malformations, miscarriages, cancer, heart disease, and increased genetic damage. Farmworkers exposed to pesticides are at highest risk(a 2022 meta-analysis found they had a 5x greater risk for DNA damage). Another showed children exposed at an early age showed poorer neurodevelopment from infancy to adolescence. About 70% of nonorganic produce tested by the USDA and FDA have pesticide levels within the “legal” limits allowed by the EPA, however, “legal” may not mean safe! Many of the pesticides on the dirty dozen have been banned in the EU for years. Organic produce is not necessarily more nutritious, but studies have found that levels of pesticides in the urine of adults and children can drop up to 95% after a switch to an organic diet.

“No washing method is 100% effective for removing all pesticide residues,” said the National Pesticide Information Center. They recommend starting with clean hands, wash and rub produce under running water (no detergent) to remove most pesticides, dry with clean cloth.
Happily, there is also a “Clean 15”- Avocados🥑sweet corn🌽pineapples🍍onions 🧅papayas🥭frozen sweet peas🫛asparagus, honeydew melons, kiwis🥝, cabbage, watermelons, mushrooms🍄‍🟫, mangoes, sweet potatoes🍠, and carrots🥕) of conventionally grown produce with the least amount of trace pesticides.  
For more details see https://www.cnn.com/2024/03/19/health/dirty-dozen-produce-pesticides-2024-wellness/index.html

A tale of 2 Worcestershire sauces: read your labels! The one on the left has HFCS, sugar, caramel color, hydrolyzed soy protein and “natural flavors” Which could be anything! On the right: organic ingredients including organic sugar, Organic caramel color…xanthan gum (a thickener made from fermented sugars.) Not perfect, but much better!

What is all this about nightshade vegetables and arthritis?
“Nightshade” refers to a plant family (Solanaceae) that has over 2,000 members including produce currently in your kitchen.
Nightshade vegetables include: tomatoes🍅 (scientifically a fruit but classified as a vegetable by SCOTUS regarding commerce!); regular potatoes🥔 (white or yellow innards and any color skin but NOT sweet potatoes); peppers 🌶️of any color (green, red, orange, yellow plus chili peppers like habaneros, jalapenos and cayenne); eggplant🍆; tomatillos🟢; and golden berries🟠 (aka ground cherries and gooseberries). Nightshade vegetables are known for being a bit toxic as they contain alkaloids (solanine, ni****ne, and capsaicin) which can be dangerous in large doses. One plant is even called deadly nightshade! Evidence suggests that solanine produced in nightshade vegetables irritates the gut and causes intestinal inflammation, increasing joint pain in a complex gut and musculoskeletal system relationship that is the subject of multiple studies. BUT there’s also research showing that PURPLE potatoes💜, a nightshade, may be effective at reducing inflammation. Confusing, right?
You will be the best judge of how nightshades affect you. If you wake up achy after eating eggplant Parmesan (my favorite!), stay away from nightshades for two weeks and see if that helps. Always AVOID potatoes that turn green. That coloring may signal unhealthy levels of solanine. It’s best to throw green potatoes away instead of risking a nasty bout of nausea or diarrhea.😩(Photo credit: Dr. Axe)

Just had a wonderful infrared sauna experience at in Dennis Port. Cozy and professional, with individual changing rooms, and includes a can of water with added electrolytes afterwards. I have 2 more appointments set up and will definitely buy a multi-visit pass. Thanks Di Kelley💙🩵

Although hard to believe, sweet potatoes and yams are not even related! 🍠They are both root vegetables, but differ in taste, texture, and appearance. Sweet potatoes are in the morning glory family, and yams in the lily family.
Both are nutritious, good to eat as a part of a healthy diet. Sweet potatoes have slightly fewer calories, contain more vitamin C, more fiber and protein and triple the beta-carotene which converts to vitamin A.

Sweet potatoes originated in Central and South America, making it to North Americs in the 1600s. They were white or yellow in color. In the 1930s, a new orange version was cultivated, and to differentiate it from the white sweet potatoes, farmers took the slang phrase “yams” that enslaved West Africans had used after an African vegetable called nyami.

African yams have thick, brown, bark-like skin and yellow coloring. They can weigh up to 55 pounds! American sweet potatoes have thin, papery skin and orange flesh (but can also come in a variety of colors, like yellow or purple). Purple has the most antioxidants, about three times more anthocyanins than the average blueberry

African yams are much starchier than sweet potatoes and are closer to the texture of yucca. They taste earthy, a bit like a potato. Sweet potatoes are known for their smooth potato-like texture and sweet flavor. They are both great mashed, roasted, boiled or fried.

I always eat my (organic) sweet potato skin as it's a good source of fiber (that feeds healthy gut bacteria) and may help lower the risk of heart disease.

Magnesium is an essential mineral nutrient for life and is present in every cell type in every organism. Adenosine triphosphate (ATP), the main source of energy in cells, must bind to a magnesium ion in order to be biologically active.
Magnesium helps draw water into the intestines (helps relieve constipation), helps regulate muscle contractions/reduces cramps. Studies show it may mildly lower blood pressure (but ask your doctor before replacing your meds!), plays a role in the production of neurotransmitters that regulate mood and reduce anxiety, promotes bone formation/bone density (adding supplements may help prevent osteoporosis), has a calming effect and can help bring on sleep.

Supplements may enhance exercise by lowering lactate build-up in muscles and improving oxygen use. Some studies show magnesium supplements can reduce migraine frequency and severity. The RDA (recommended daily allowance is 420mg for men over 51 and 320mg for women over 51.

8 Foods rich in magnesium: [serving/amount of magnesium/% RDA]

🍫Dark (70% or above) chocolate [1oz./65 mg/15%]; high in iron, copper, and manganese, antioxidants (which help prevent LDL) and prebiotics that help feed beneficial gut bacteria.

🥑Avocado [1 medium/58 mg/14%]; high in potassium, B vitamins, and vitamin K, high in heart-healthy monounsaturated fat and fiber. Studies show avocados can reduce inflammation, improve cholesterol levels, and increase feelings of fullness. I break my fast with half an avocado almost every day.

🥜Almonds, cashews [83 mg/20%] and Brazil nuts. Most nuts are a good source of fiber and monounsaturated fat, have been shown to improve blood sugar and cholesterol levels in people with diabetes, are anti-inflammatory and heart-healthy

🍌Bananas [1 large/37 mg/ 9%] in a large banana. vitamin C, vitamin B6, manganese, and fiber.
Most of the carbs in unripe bananas is resistant starch, which feeds good gut bacteria. I buy mine green, peel and freeze them for smoothies. Resistant starch may also help lower blood sugar levels and inflammation.

🎃Flax, pumpkin [1 oz 168 mg/40%] and chia seeds. rich in iron, monounsaturated fat, and omega-3 fatty acids (anti-inflammatory), high fiber content. Flaxseed reduces cholesterol levels and may have breast cancer prevention properties.

🥬Leafy greens with significant amounts of magnesium include kale, spinach, collard greens, turnip greens, and mustard greens. [1C of cooked spinach 158 mg/37%], are a great source of iron, manganese, and vitamins A, C, and K.

🫘Legumes (lentils, black beans [1C/120 mg/29%] , chickpeas, peas, and soybeans),
Fiber-rich, low glycemic index and may help lower cholesterol levels, improve blood sugar control, and reduce heart disease.

🌾Whole wheat, oats, barley, non-grass seeds like buckwheat [1C/86 mg/ 20%] and quinoa., high in B vitamins, selenium, manganese, and fiber

Magnesium supplements come in differing delivery systems per Pedram Shojai, LAc (The Urban Monk):

Magnesium oxide - One of the most common and affordable forms. However, it has low bioavailability (absorption by the body). Good for constipation relief but not great for stress, sleep or energy.
Magnesium citrate - Has high bioavailability and is readily absorbed. Also draws water into the intestines, so it's useful as a laxative. He recommends this primarily to move the bowels.

Magnesium glycinate - Bound to glycine for better absorption. Gentle on the stomach and ideal for those with sensitive digestion. Also assists with sleep and anxiety.

Magnesium threonate - Able to cross the blood-brain barrier making it ideal for cognitive function, memory and neuroprotection. Studies show it improves learning abilities. He’s seen the best results for stress, sleep, AND daytime energy.

Magnesium chloride - Known as the "calming magnesium." Has anti-anxiety effects and muscle relaxing benefits. Can be used topically. May irritate the digestive tract if taken orally.

Magnesium malate - Provides energy by participating in ATP synthesis. Helpful for chronic fatigue, pain and fibromyalgia. Less likelihood of diarrhea. Best for low energy but not for stress and sleep.

Magnesium orotate - Readily absorbed and utilized at cellular level. Supports heart health by improving cardiomyocyte function. Enhances exercise performance. He recommends for athlete patients but not for other areas.

Wow. 🤯 If vanity and health didn’t make you want to lose your belly (visceral) fat 🛞 that buries your internal organs…this news might! Aug. 29, 2023) – People with higher levels of abdominal body fat are at greater risk of having brain atrophy with aging, according to an international study that included a team of clinical researchers from Pacific Neuroscience Institute's Brain Health Center, located at Providence Saint John's Health Center. https://www.pacificneuroscienceinstitute.org/blog/neuroscience-research/study-finds-abdominal-body-fat-linked-to-brain-shrinkage-possible-dementia/ #:~:text=(Aug.,Providence%20Saint%20John's%20Health%20Center. A 2010 study at NIH (National Institutes for Health) revealed this same concern. Intermittent fasting is a great way to rid yourself of dangerous visceral fat (my personal experience!) and regulate insulin and blood sugar…a fat loss key🔑. I can help you attain a healthier lifestyle. ♥️ Please reach out to learn more. 💫

The humble celery was primarily used for hundreds of years as a medicinal herb. Its’ concentration of antioxidants, confirmed in a 2020 study in the International Journal of Food Properties, protects ag*inst metabolic syndrome, enhances gut health, guards ag*inst oxidative stress, reduces chronic inflammation. PLUS it lowers risk for stroke, heart disease and type 2 diabetes AND possesses anti-inflammatory, antibacterial, and anti-viral properties. Celery contains a compound called luteolin that can prevent inflammation in the brain cells. Humble? I think not!
Celery’s outer ribs can be a bit fibrous (good for the gut!) but pack flavor—I use them for making stocks, soups and chopped salads and in my protein shakes. Inner ribs are softer, with a more subtle flavor and the leafy tops are great for salads or chopped as a garnish. Occasionally I get a bitter batch of celery, so I chop it up with onions and garlic, freeze and then use for soups and stews.
The first thing I do when I get my celery home: slice off the bottom and put the stalks in a jar filled 1/3 with filtered water and cover the jar. The celery lasts a long time, and it doesn’t dry out.
Always buy ORGANIC celery…it’s on the dirty dozen list…meaning conventionally grown celery has pesticide residue.
Celery is great filled with egg, chicken or tuna salad, organic peanut butter or hummus. I am not a fan of juicing as I like to get fiber, so I blend the whole rib with lemon 🍋and cucumber🥒 and add a little stevia and ice for a cleansing drink. 💚 Sure, it’s a little “lumpy” but I don’t mind as the benefits are huge! 😊

There’s a “day” for everything apparently and today it’s “fasting”. I am happy to celebrate since I discovered how great the intermittent fasting (IF) lifestyle is.😊 Today marks my 5️⃣8️⃣5️⃣th fast in a row! Some fasts were shorter than others (traveling and social life…it still can work); never less than 13 hours (and that as rarely as possible) mostly 16, 18 with the occasional 20 or 24 hour fast. I lost 3️⃣5️⃣pounds and have kept it off. I don’t count calories or carbs. Honestly, IF is the best lifestyle I could have imagined…and I am a foodie! I’d love to help you discover what fasting can do for you: get rid of dangerous belly fat, regulate blood sugar, have more energy and more. I include anti-inflammatory eating, building a healthy gut and lowering sugar. So, yes, I am celebrating!🥳Please reach out if you’d like to learn more♥️

The Inca called quinoa “the mother grain” thousands of year ago… and is still considered a “superfood!” It is a gluten-free, whole-grain carbohydrate, a whole protein (containing all 9 essential amino acids). It is not a grain, it is a seed from the Chenopodium quinoa plant. Whole grains (ie. oats & barley) are seeds extracted from grasses 🌾— not from plants 🌿as quinoa is. Carbohydrates (starches) are digested and processed as glucose in the small intestine. Resistant starches, in contrast, are a specific type of carbohydrate that are undigested in the small intestine and are later fermented by good bacteria in the colon. Because of its indigestibility, resistant starch takes on the properties of fiber in the digestive tract, feeding the good bacteria and keeping your gut healthy. Quinoa offers 2 grams of resistant starch in every cup.

Rinse 🚿 quinoa before you cook it to remove saponins, bitter compounds found on the grains' surface, then toast it in a dry pan until fragrant. Boil in water or broth in a 1-1 ratio until the grains are tender and all liquid has been absorbed. Eat it at breakfast as an alternative to oatmeal or cream of wheat, in place of rice or other grains in casseroles, soups and salads, and as an alternative to meat, chicken or fish in main dishes.
There are over 120 different varieties of quinoa in an array of colors including purple💜. The most common colors found locally are white (also considered ivory or yellow quinoa), red, and black.
All three of these quinoa types cook and taste differently: White quinoa 🤍 has a fluffy texture, red ♥️ and black 🖤keep more of their shape and color after cooking. Red quinoa also has a heartier taste and chewier texture than the muted, bitter taste of white quinoa, while black quinoa tastes somewhat crunchy and slightly sweeter than either red or white.

Oh my goodness😊Breakfast for dinner!🥞Having just read Forever Young by , I was intrigued by his many mentions of Himalayan Tartary Buckwheat flour, full of phytonutrients, polyphenols, and low GI and grain-free. I whipped up his recipe for pancakes, which have cinnamon, ginger, cardamom, vanilla, and nutmeg and resemble gingerbread in flavor and color. Topped off with Kerry Gold butter and maple syrup I brought back from NH…delicious and filling! The unique composition of Tartary buckwheat provides health benefits: anti-oxidative, anti-cancer, anti-hypertension, anti-diabetic, cholesterol-lowering, and cognition-improving. 🌀
🌀
🌀
🌀

🌀
🌀
🌀
🌀
🌀
🌀
🌀

More on this fabulous book by one of my favorites + a bit of a brag (sorry/not sorry).
Since 2013 I have been preaching and teaching 4 things: healthy gut, lowering sugar, eating anti-inflammatorily and (more recently) intermittent fasting. I am pleased that Dr. Hyman confirms my practice (and much much more). It is validating to know that I have been on the right track for my clients and myself! I feel great and hope my clients do too. If you’d like to learn more, please reach out to me. 🌀
🌀
🌀
🌀
🌀
🌀
🌀
🌀
🌀
🌀
🌀
🌀

Reading “Young Forever” and by the second page I already found a nugget. Ikig*i compounds two Japanese words: iki (生き, meaning 'life; alive') and kai (甲斐, meaning '(an) effect; (a) result; (a) fruit; (a) worth; (a) use; (a) benefit; (no, little) avail') (sequentially voiced as g*i), to arrive at 'a reason for living [being alive]; a meaning for [to] life; what [something that] makes life worth living; a 'raison d'être'. ♥️👏🏼🌎✨

presents the 1973 “Day of the Jackal” for our final March 2023 “Movie on Main”. Thursday, 3/30, 7 pm, tickets $12 at the door or on eventbrite

A new study published in Nature Medicine magazine claims Erythritol, a natural sugar substitute sometimes used to bulk out stevia , monkfruit and reduced-sugar products, has been linked to blood clots, strokes, heart attacks, and even death. Those already at risk are twice as likely to suffer ill effects.
I have ALWAYS counseled my clients to read the labels and use pure stevia or pure monkfruit as their alternative sweeteners. There is NO reason erythritol needs to be in these products. The photo is stevia in its natural habitat🌿
the link to the 28 page study is in the comments.

Tickets 🎟️now on sale for Hyannis Film Festival’s March “Gems of Passion & Obsession”…one movie on 5 Thursdays in March. 7 pm at the Federated Church of Hyannis. Movie pass for all 5=$50 or $12 each. 🎥🎞️🍿. Tickets in link at bio

One Year! 🎉I just finished my 3️⃣6️⃣6️⃣th intermittent fast (IF) IN A ROW and I can’t believe how much I love it. ♥️ Besides losing 3️⃣5️⃣pounds, lots of fat and inches, my cholesterol and liver functions are improved and I have tons of energy. My fasts varied from 1️⃣3️⃣hours (very few of those and ONLY if my social schedule meant a late dinner) to 2️⃣4️⃣hours, with most being 1️⃣8️⃣hours. ⏰Because autophagy (cell repair) kicks in at 1️⃣7️⃣hours, I always aimed for that at minimum. I also traveled quite a bit and had lots of lunches and dinners out, all while observing my fasting times. IF is so doable! It does help to have some guidance in the beginning so reach out to me if you’d like a coach! 🌀AND we will incorporate lowered sugar, healthy gut and anti-inflammatory eating.

🌀
🌀
🌀
🌀

🌀
🌀

🍵More than 1,000 years ago, tea farmers in Japan began crafting matcha, a powdered green tea made from the whole leaf 🌱 renowned for its health benefits. Zen monks drank it to help them focus during long periods of sitting meditation. Samurai warriors imbibed it before battle to g*in mental alertness and clarity.
It has a slightly bitter, botanical taste with a vivid green hue that comes from the tea leaves’ high concentration of chlorophyll. 💚
It’s been important in traditional Japanese tea ceremonies for centuries, but it recently became popular in the US because of its health benefits and can now be found in lattes, ice cream, smoothies and even donuts!
Regular green tea is known as an antioxidant powerhouse. Ordinarily, when you prepare a cup of green tea, you steep the leaves in hot water and then discard them. When making matcha, the powder is whisked into hot water or milk, so the entire leaf is consumed as you drink it. These antioxidants may lower blood pressure, improve mood, reduce your risk of heart disease, and even boost your metabolism.
While matcha does contain more caffeine than regular green tea (70 vs 28 mg respectively) , it leaves one with peaceful, purposeful energy rather than a jittery caffeine buzz.
There are two kinds: ceremonial and culinary grade matcha. Ceremonial is costlier as it comes from the youngest tea leaves and has a mellow flavor, better if you plan to drink your matcha with just water. If culinary matcha is too bitter, sweeten with a little honey or stevia.
Once you open it, use it within 2 months for the best color and flavor. I buy it in small quantities and store it in the fridge to maintain freshness.

🌀
🌀
🌀
🌀

🌀
🌀

TONIGHT from 4-8 at 529 Main Street Hyannis♥️💚🎄🎁

Holy smokes! I just bought a 20 # box of cat litter and when I lifted it, I had a flash that I used to carry that around (and then some!) on my body😳
Studies found that every pound g*ined = 4 more pounds of pressure on our knees. I was putting 140 needless pounds of pressure on MY knees🦵🏼
No wonder I feel so much more energetic and (frankly) younger. Extra body fat also increases inflammation and that’s no fun either. If you’d like to find out how to lose weight (especially fat), have less inflammation💥 and get a healthy microbiome🦠 in your gut, please reach out. I am here to help!☎️

🌀
🌀
🌀
🌀
🌀
🌀
🌀 🌀

NO SUGAR. Ok..Maybe LOWER sugar. 🙄 It’s a tough one! Sucrose, or table sugar, is half glucose/half fructose. Insulin is secreted in response to glucose (the body’s preferred energy source) in blood to facilitate its’ entry into cells for immediate use. Excess glucose is stored in muscles and the liver as glycogen for later use. It is also stored in fat cells and much harder to access.

Fructose, in fruits & some vegetables, is directly absorbed through your small intestine into your blood. Fructose is more fat-producing than glucose. It behaves more like fat in the body than other carbs but does not cause insulin to be released. The process of fructose absorption is very rapid if the source is high fructose corn syrup (HFC). Absorption from fruits is slower due to fiber & other phytonutrients.

Excess calories from sucrose & fructose sweetened foods increase fat accumulation in your blood (triglycerides), liver (non-alcoholic fatty liver disease), muscles and fatty tissues, increasing your risk for developing diabetes, heart disease and possibly Alzheimer’s, sometimes referred to as “type 3 diabetes”. There are alternatives to sugar, but many are highly processed and/or made from chemicals. Glycemic index (GI) rates how blood sugar level changes according to food intake (and how much insulin needs to be released). Glucose was assigned a GI value of 100 all foods are based from that: low (70). Listed below are non-chemical sweeteners with their fructose content/GI. IMO these are two important factors for overall health and fat loss. I use organic stevia but monk fruit is also worthy (look for no additives other than glycerin if it’s liquid). you should experiment for flavor. Always buy organic.
🌵Agave 70- 90% fruc/10-19 GI
🥥Coconut sugar 40%/35-42
🌴Date 48%/42
🍯Honey 53%/58
🌳Maple Syrup 42%/54
🎋Molasses 13%/55
🟤Monk fruit 0/0
🍚Rice syrup 0/98
🥄Sugar 50%/65
🌿Stevia 0/0