Sunday, July 18, 2021 Day 5   Yesterday the magnitude of what I’ve taken on hit me!  I was super excited over the last few days at the prospect of the new challenge to eliminate added sugar from my diet for a year.  I remained positive even though not all reactions to this announcement were, and I was motivated and energized by everyone who cheered me on.  I realized that this challenge was going to test my mental toughness. Read More

Saturday, July 17, 2021 Day 4   Last night was Friday night.  Usually, I’d have a glass of wine around 5:00 to celebrate the end of the work week.  Not last night.  Instead, I made a pitcher of peppermint sun tea, then went out to water the garden, did some weeding, set up the sprinkler, and had a live video to thank you for following my new adventure.  Once I got past that, it was fine. No craving or desire! Then the family wanted to have Chinese take-out for dinner.  No problem, I ordered chicken and broccoli steamed and used some tamari sauce and hot mustard to spice it up.  I’m pretty sure there is sugar in the stir fry sauce.  So that worked out well too. Read More

Friday, July 16, 2021 Day 3   Here’s some more clarification on what is considered sugar free in my sugar free year adventure. I’ll be eliminating all added and processed sugars.  This means the obvious sugary foods such as cakes, cookies, candies, ice cream, donuts, pies, and pastries, etc. which I’ve really been off of for the most part for many years, so not a big problem.  Although, those home-made cookies that make it into the house during the holidays are quite tempting. After all, they come once a year for a special time. This also means sweetened beverages such as soda, vitamin water, fruit juice, flavored coffee beverages or any added sugar in coffee or tea.  Again, not a big deal for me because I already don’t put sugar in coffee or tea, drink soda, or juice. This also includes all forms of alcohol, and no kombucha, which is fermented tea with sugar. Read More

Thursday, July 15, 2021 Day 2   Thank you so much for the well wishes on this new big (crazy?) adventure.  However, not everyone has had a positive reaction.  I guess when one does something pretty extreme, one is bound to get pushback.  I want this challenge for myself and to see what transpires.  A month is not enough. I want something extreme – I’m excited.  I mean I’m not getting any younger, or maybe I can and will!  I guess I have to have a tough skin and take a bit of judgement by putting myself out there.  Read More

Wednesday July 14, 2021 I’ve decided to eliminate added processed sugar from my life for a year.  There I said it, put it in writing, and told you about it!  I already have a pretty clean diet, eating mostly whole foods, fruits, vegetables, nuts, seeds, and animal protein like eggs, chicken and fish.  But there are those days when I have a few dark chocolate chips after lunch, and most days when I have wine with dinner.   Read More

Inflammation is our body’s normal and healthy response to injury or attack on the immune system. Inflammation on the surface of the body is commonly described as heat, redness, swelling, and pain.  Chronic, low-level inflammation at the cellular level – known as “the “silent killer” – develops without pain and can lead to obesity, diabetes, cancer, and heart disease.   There are many causes of chronic inflammation Read More

We are all aging, and we can’t avoid it.  Aging is usually accompanied by a decrease in metabolism or to use the correct technical term “basal metabolic rate” (BMR) which is the number of calories we need each day to maintain our vital organs, digest food, and move around.   We naturally have a higher BMR when we are young and growing because we need the extra calories to grow into adulthood.  But after 20, our BMR levels off.  A typical young adult lean muscle mass makes up 50% of their weight, which declines to about 25% of total body weight in the 75-80 year-old range.  And having lower lean muscle mass decreases our BMR!  Pound for pound, it takes more energy (calories) to maintain muscle compared to fat.   The goal of course, is to maintain as much lean muscle mass as possible since doing so will stop your BMR from declining, and allow you to stay strong, maintain a healthy weight, and live a quality life as you age. Read More

We know that what we eat matters to our health.  But did you know that good nutrition can help reduce your risk of colorectal cancer, among other types of cancers?    Colorectal cancer is the third most commonly diagnosed cancer, and the second leading cause of cancer deaths in the United States, and it can be one of the deadliest cancers if not prevented or detected within the early stages.  Avoiding tobacco and nicotine, limiting alcohol, eating a healthy diet, maintaining a healthy weight, and getting regular exercise are all ways to reduce your risk of colorectal, and other cancers.    Here are some ways you can protect yourself from colorectal cancer with nutrition. Read More

If you know me, you know I don’t prescribe “diets” but rather a healthy way of eating with whole foods, mostly plants, eating with the seasons, and making at least half your plate fruits and vegetables.    There are so many different “diets” out there, and it can be so confusing for those who want to lose weight, maintain a healthy weight, live a healthy life, avoid disease, and age well.  I feel pretty good about recommending the Mediterranean diet for many reasons.  It’s a heart-healthy eating plan blending the basics of healthy eating with the traditional flavors and cooking methods of the Mediterranean. Read More

Exercise may be the closest thing to the fountain of youth. According to the Mayo Clinic, not only does regular activity strengthen your muscles and improve heart and lung function, but it can also reduce your risk of major diseases, stimulate the growth of new brain cells, and even add years to your life. Studies show just 30 minutes of physical activity on most days (about 150 minutes per week) is all that's required to reap big benefits.  And this is the recommendation of the American Heart Association, the American Medical Association, and others.   The range of health bonuses now attributed to exercise has surprised even doctors. Many health organizations suggest that regular physical activity may do the following: Read More