As a Certified Health and Wellness Coach, I want to see you succeed in the mastery of your wellbeing.   That means health and wellness for you in all things mind, body and spirit.  The fundamentals of wellbeing are the same for all of us.  What we do to get there, is different for each of us.   My hope for you is that you find some new healthy habits that you are willing to stick with for the long term.   Although you might start looking pretty good…the real prize is your health and wellness.
 

How to Achieve your Goals in 7 Steps: 

1. Create a vision for yourself and make it big.  It can be bigger than weight loss.  It can be as dreamy and as farfetched as you like.  It is yours to make happen.  Write your vision in the present tense as if it is already happening.  For example, you might write, “I am 20 pounds lighter and I feel good and look good in my new clothes.  I have more confidence and abundant energy, and I am peaceful and happy.  When I feel that I am getting stressed, I take a moment to pause, and clear my head, take a deep breath and tackle the situation at hand.
2. Create your three month goals. What do you want to be doing in three months consistently that moves you toward your vision?  Those are your three month goals.  Three months is long enough to create new habits and short enough to stay motivated to reach your goals, and gain momentum and excitement around your actions.
3. Set weekly goals. Your weekly goals are to help you reach your three month goals toward your vision.  Choose actions you are willing to do and keep your commitment to yourself.  Keeping your commitment to yourself makes you stronger.
4. Ask yourself what behaviors you will practice daily to reach the outcomes you want for yourself.  The reason why so many New Year’s Resolutions go by the wayside is because we set “outcome goals” without the behaviors needed to reach them.  For example, “I will lose 10 pounds”, is an outcome goal.
5. You will encounter obstacles- we all do- this is life. To overcome obstacles and get back on track fast, you will want to know what your obstacles are likely to be, and what strengths you will use to overcome those.  For example, let’s say you have a new born baby who demands much of your time.  Your weekly goal is to walk twice a week, on Tuesday and Thursdays with your neighbor at 7 pm.  Your spouse said he/she would watch baby while you go for your walk with your friend.  What could happen? – Your friend could bale on you or your spouse cannot get home from work on time to watch baby.  What will you do?   Here is your game - you will play the “If this happens, then this is what I will do” …If this, then what?   Have a plan.  The plan might be to walk on Wednesday and Thursday afternoon instead, or wake up early to go for a walk the following morning.   The purpose of this game is for you to get back on track fast.  Life happens.  Your strengths may be resilience, or determination, or conviction.  Use those to get you through obstacles.  When you fall off track, all you need to do is decide in the present moment to get back on, and make your next choice a good one.  It is not an all or nothing approach.  
6. Write your goals (both weekly and three-month goals) in the S.M.A.R.T. format (specific, measurable, action oriented, realistic and time bound).  Weekly Goal Example:  I will drink water from my green cup at lunch each day this week.
7. Finally- know your motivators and why your vision is important to you.  Unless you attach deep meaning for your changes, they might not stick.  Your motivators will change overtime.  Once you reach your goals, your motivators change because you are now in a different place.  Recognize that to keep your healthy practice inspired, you need to keep creating, learning and growing.  Here is the secret:  Ask yourself why losing weight is important to you.  You may say—“Because I want to feel good”.  Then ask yourself 3-5 more times - Why do I want to feel good? You may answer, “Because I want to have more fun in life”.  Why do I want to have more fun in life? – “Because I do not want any regrets”.  Why do I not want any regrets in life? “Because I want peace and happiness and total fulfillment”.  ©Kathryn Scoblick

 
© Health Inspires.

Did you choose to walk with your spouse or a friend or even by yourself last night as part of yesterday's Daily Victory?  Choose it tonight, either again, or for the first time.  

Walking with a friend or your spouse gives you that social and emotional connection that we all need in the form of support, joy and happiness.  Going solo gives you quiet and energizing time and clarity.  Ahhhhh!  

Either way, it makes you feel good and promotes a positive mental mood boost.  That blood flow to the brain and through your veins does more for you than you can ever imagine. 

Health Inspires.

Plan on closing your kitchen by 7 pm tonight. 
​
​Many of us tend to do our best “mindless eating” after dinner when the pantry calls our name.  Decide in that moment not to respond to that call. 

Read a book instead, clean out your sock drawer or go for a walk with your spouse (we vote for this one!).

Health Inspires. 

Inspirational quotes can make us feel good.  No matter what your spiritual practice, the purpose of inspirational quotes are, well…to inspire.  Here are a few of my favorites and how they apply in everyday life.









For as he thinks in his heart, so is he. - Proverbs 23:7

Whatever you can or dream, you can, begin it!  Boldness has genius, power and magic in it!” - Johann Wolfgang von Goethe

Therefore I tell you, whatever you ask for in prayer, believe that you have received it, and it shall be yours. - Mark 11:24

The importance of living in the present and focusing on what you want (and not on what you do not want), is good practice.  What you focus on expands.  Focusing on and using your gifts and strengths will help keep you in the right frame of mind.  Knowing what makes you feel good, and that which provides you with good energy, lets you know you are on the right track.  All of this starts with how you think, how you process your world…as you think, so shall you be.  

Positive actions and outcomes come from positive energy and emotions; and the way we think controls much of how we feel.   Focus your thoughts on ideas that inspire you, and visualize those desires in the present moment as if they are true now.  Picture yourself as though you already are what it is that you want to be, say it in the present tense and write it in the present tense.  Like anything else in life that you want to be good at, it takes practice, practice, practice.  Visualize everyday, and think of what it is you want for yourself in this life.  As he thinks in his heart, so is he. - Proverbs 23:7 and...  Therefore, I tell you, whatever you ask for in prayer, believe that you have received it, and it shall be yours. - Mark 11:24  

What we focus on expands.  For example, if you want to lose a few pounds and you focus on how bad you feel, or that you feel fat;  then that is what it expands. It will be almost impossible to lose the weight when you are thinking this way; you will continue to eat way you are eating and feel bad about it.  Instead, focus on the weight you want to be, and on how good you feel in your clothes, how you have that extra energy that puts the bounce back in your step; picture yourself feeling slim and looking slim and feeling great!  Of course, you will need to eat more of the right foods (fruits and vegetables,) and less of the less healthy foods (packaged and processed foods, white breads, crackers, and too much of anything).  Yet, in the right frame of mind, it will be easier to take the steps in the direction of your dreams.  Focus on what you want.

Focus on the good in your life and not on all of life’s problems.  This premise has been spoken from many spiritual leaders, psychologists, and philosophers through all times. Carl Jung, a 20th century psychiatrist and founder of analytical psychology, says in so many words that we should focus on what is working in our lives and not on what is not working.  Most of life’s problems are not solvable.  By focusing on what is working in our lives opens our minds to opportunities  and possibilities that we otherwise would not see.  It expands our horizon.  This has been clinically proven.  What we think about expands.  

Von Goethe’s quote reminds us to focus on an idea that gives us excitement and energy!   Just one simple idea that is your idea, will spark your imagination, and fuel your energy and creativity through your very heart and soul.  It is your authentic self shining through and that in which you came into this world with.  The desire is already in you, and when you tap into it, you will be inspired.  To be inspired means you are in spirit.   

Just begin it!  It will strengthen you, make you feel amazing, give you purpose, and open your mind to all opportunities and possibilities.  It only takes one idea.  As you know, with God, all things are possible.  

Live Healthy.  Dream Big.  Be Bold.
Health Inspires.

As part of the mad dash to solve “what's for dinner”, and oh by the way, “we need milk”; I run to Whole Foods to pick up 4 items 1) Milk 2) Chobani yogurt 3) Fruit 4) Rotisserie Chicken (sound familiar?)  Hmmm….there is no Chobani yogurt at (this) Whole Foods.  

At that point, I am looking for another yogurt option to replace my typical 6 oz - 4 pack Chobani blueberry yogurt purchase.  (My default is Chobani based on a few considerations such as 1) The taste and texture is good 2) It does not have much added sugar by comparison 3) My kids like it and will eat it.)

I am selecting based on price and value, and so I compromise.  With all yogurts considered and based on my criteria, I decide on the more reasonably priced Stoneyfield Greek style yogurt, vanilla flavored, 0% fat in the 16 oz. container.  I thought I could spoon that on top of my fruit in the morning and add it to smoothies for my kids.  I also thought that a change will taste good.

Allow me to back up and set the stage:

• I typically read EVERY ingredient panel, and specifically, I read my yogurt ingredient panel to avoid buying added sugars, artifical sweeteners (includes Stevia, in my world), and added colors  
• I give grocery store tours for goodness sake!  I give “how to shop the supermarket” presentations, what to look for, what foods and ingredients to avoid, food science and food confusion, super foods  and also share that grocery stores are ultimately in the business of selling foods, the more the better I might add (financial strength), and our government is knee deep in politics as it could possibly be
• Having said all of that, I didn’t read the ingredients!  I settled based on value, price and I compromised.  My mistake

Fast forward, I open the container the next morning.  I look at the label and ingredients to see what they list as a serving size, how much protein, how many calories and there it is!  Boom! SUGAR!  So much added sugar!  So disappointing.  The serving size of 1 cup, more than I would eat on top of fruit anyway, is 200 calories packed with 28 grams of sugar.  What a bummer.  I expect sugar in the obvious treats such as ice cream, and not in my healthier foods.  Not a good choice for yogurt.


What you can do:

1. Know what you are eating.
2. Read ingredient panels and labels.
3. Better yet, limit buying foods that have a label! 
4. Know that 4.5 grams of sugar equals 1 tsp. of sugar.
5. Stoneyfield is owned by Dannon, and Dannon manufactures many yogurts, including the desert kind marketed as healthy for kids such as Danimals.
6. Know that the US market has plenty of room for growth in yogurt sales, and you will see more and more yogurt marketing- as yogurt manufacturers target you to buy their brand.
7. Choose wisely and don’t believe everything you hear or read.
8. Real yogurt, less sugar the better, is good for you…  
9. …and so are many other foods.  Realize that ONE food, no matter what it is, will not make or break you.  I have shared this thought so much, that my kids use this one on me.  My playful message that “broccoli will save your life!” has been weakened!
10. Food manufacturers want to sell you more food-buyer beware.
11. Our government tells us to eat more of this and eat more of that.  Why?  Can you imagine the backlash from our dairy council and our beef council if the message were to “eat less”?  That is why.  Honestly- most of us could eat less food than we currently do, and it needs to be in the right portions and with the right choices (plant based) most of the time.

In closing, when buying yogurt, the very best choice would be plain yogurt.  With plain yogurt you can add your own honey or fruit to sweeten to your taste.  However, yogurt doesn’t need to be sweet.  It can be used in place of sour cream, or in recipes that include colorful vegetables.  Brands such as Frage have two compartments; one side is plain yogurt, and the other side has sweetened fruit or honey.   You can add the sweet to the plain, and try out your taste.  Your goal is the less sugar the better. 

Health Inspires.

Recent studies are quick to compare sugar’s affect on the brain to heroin, nicotine and alcohol use.  The word ADDICTION is being used to describe the CRAVINGS one may have with sugar consumption, as opposed to the softer and more descriptive word as I see it, HABIT.  The word "habit" seems to offer the opportunity for us to take responsibility for our behaviors.  It implies we can change if we are willing and able by creating strategies to help ourselves walk away from the habit of consuming too much sugar whether it be in the form of soda, cake or cookies, or in the less obvious processed foods like spaghetti sauce and crackers.

Calling sugar an "addictive" substance is alarming. My concern is this allows for a sense of defeat, validation for it, and excuses to continue caving to the craving and hitting the Oreos, or fill in your blank for whatever food or drink drives this example for you, and then, possibly the remorse of wishing you didn't. 

I want to acknowledge that your cravings are real.  I am not denying that you may feel out of control sometimes.  In return, I would ask that you acknowledge that you know what to do to break this cycle.  There are suggested action steps below to help.  In addition, I offer the idea that if you lay off the sugar for a few days, your cravings will subside.  

Whether you believe sugar is addictive or not will be dictated by a few factors, and two are most significant:

1) Your past experiences with sugar  
Your feelings are unique and built upon your life experiences.  If you associate drinking a soda with happy childhood memory that made you feel good; like going to the park with your dad, then your neurotransmitters, or your "happy chemicals" have built those connections.  Coke will play on that memory in their ads, and seeing a Coke for the sake of this example, will be your cue and you will find yourself wanting a Coke. 

2) Your present consumption of sugar both measured in quantity and frequency 
If you have created the vicious cycle for yourself consuming sugar laden processed food, then you know it tastes good, it makes you happy, and then you crave it again.  Sugar is in more than the obvious foods such as in kids breakfast cereal, soda, candy, cakes or cookies.  It can be less obvious and in most processed foods such as spaghetti sauce, crackers, sugary "yogurts", trail mix, added to dried fruits, granola bars, and then starches such as white bread, pasta and so on, break down into sugar.  The list goes on.  

When you consume sugar (a class of molecules called carbohydrates), your taste receptors are activated and the signal goes to the brain and activates the brain’s reward system.  Dopamine is a part of this reward system and associated with our food cues.  Dopamine is a neurotransmitter and important chemical in your brain that is released when you consume sugar, and connects to the receptors on your brain.

With a bite of sugary food, your brain says Yummy!  Yippee!  Do I want to do that again?  YES!!!!!!!  Reward.  It is interesting to note that dopamine is also released with sexual behavior, socializing and with drug use.  It makes us feel good!  Some studies show, for example, that the more sex you have, the more you will want.  That makes sense with what we know about dopamine.  Experience, once again, being a significant piece of the puzzle. 

The reason studies are suggesting that sugar has addictive qualities is that dopamine is also released with heroin, nicotine or alcohol.   Although with drugs, the dopamine release goes into overdrive and the response is much more violent and volatile than with sugar and creating addiction and out of control behaviors and subtle cues that make an addict go searching for more drugs; sugar is the one "food" that science has found to be associated with dopamine release with the consistent reward response.   

Compare sugar to the consumption of a healthy balanced meal.  The healthy meal may increase dopamine levels at first, but it will balance out over time which explains a little about why we get bored with the same foods.  If you rarely eat sugar or do not eat much at a time, the affect of dopamine is like eating that balanced meal.  

However, if you consume sugar often or in large quantities, you are creating the desire to have more because with sugar consumption, the dopamine levels do not balance out and it continues to feel rewarding.   Because sugar is in so many processed foods, you may be consuming more sugar than you think and that keeps the vicious sugar craving cycle alive and well.  With more sugar consumption, we are essentially developing a tolerance to it, and want more and more and more.  Those are those cravings that you just cannot seem to escape!

Action steps to break your sugar cravings:

1) Know what you are eating

• Read every food label and ingredient panel.  In a simpler world, I would say, do not buy food that has a label 
• Know that 1 tsp of sugar is 4.2 grams on a food label.  Calculate the amount per serving and you will soon see how food manufacturers keep you coming back for more
• You have control of the foods you buy and the foods you consume.  Start with a few healthier choices and add on from there
• Plan and replace your "habit" with a positive distraction.  That means the distraction has to be something you enjoy to overcome your desire to fall back to your habit of mindless eating 

2) Try these distractions as habit changers

• Freeze grapes and enjoy those at night, as a solution to eating those extra calories at night that you know you do not need
• Reach for fruit when you want something sweet
• Avoid the kitchen altogether by walking straight to your bedroom, get ready for bed, brush your teeth and dive into a good book, or whatever you ENJOY other than the mindless eating we seem to have gotten ourselves accustomed to

• Make and drink green tea every night instead of eating
• Drink more water
• Go for a walk
• Pick up and play your musical instrument that is collecting dust
• Walk your dog
• Read a book
• Clean your closet
• Have a meaningful conversation with your significant other
• You get the picture...replace your bad habit with a good one

3) Get plenty of rest.  Studies indicate that sleep deprivation helps us hold onto extra weight 

• We tend to crave sugar and eat more junk when we are tired as we try and stay alert
• We are less likely to exercise because we are tired 
• Our metabolism function is negatively affected   
• We have more of the hormone ghrelin when we are sleep deprived.  The hormones leptin and ghrelin tell you when to eat and when to stop eating, respectively  
• Get at least 7 hours of sleep and 8 is better

Know that if you can get one day under your belt without consuming any added sugars, you are well on your way.  That is one more day than yesterday.  Do it again on day two, and then three.  After that, you will already have the hang of it.  If you feel a sweet tooth coming on, choose what you will have and limit the amount.  You have full control when you know that you do.  

Let me hear from you on FB our comment on my blog.  I want to know if you are going to try this for a few days and if you find it is working for you.  I can offer suggestions if you like.  Another option is to call or e-mail me to schedule a coaching session if you would like help finding your way to conquer your cravings.  Go to my Inspiring Services page and fill in your contact information.

Health Inspires. 

“We need dirt,”  he said. “What?  Why do we need dirt?” I asked.  My 13 year old son replied, “We need dirt for our backyard so I can make (bicycle) jumps.”  Ohhhhh….I thought as I now understood where he was coming from.  I then said, “Sure, we can look at that.”

Although I decided to make the calls and investigate bringing in dirt, I was mostly thinking, “That’s my guy…keeps my hopping, never a dull moment, and man… that child likes to spend some money!…On dirt this time! I think I will try and discourage him.”   There I am…the supportive mom.

A couple of weeks roll by and he mentions it again.  My husband and son go outside to look at the greenbelt behind our house.  It is full of trees and needs to be cleaned out. They were discussing and designing where the dirt should go.  I am still thinking… “Really…dirt?”  

One of the things I consistently teach is that we have everything we need right now to take the next step in the direction we want to go.  We allow inevitable challenges and obstacles to become the reasons of why we don’t finish something (yet) and accomplish little or nothing.  Many times these “obstacles” are nothing more than a thought we allowed ourselves to think.  A reason or excuse of why we haven’t done something.  That happens sometimes, doesn’t it? 

Rather than waiting on dirt, waiting on me to visit Home Depot and asking for the dirt guy list of numbers, calling the dirt people, getting the estimate on dirt, who is delivering it?  Really?  I really do not want to spend my money on dirt.  

In the meantime, my son and his friend got to work.  With our shovel, ax, hoe and their desire for and willingness to work to create bike ramps; they cleared a path in the greenbelt.  They collected sticks and branches that had fallen from trees and piled them horizontally in one nice stack until it reached a reasonable height for a ramp.  They found a piece of plywood and angled that plywood on that pile of branches.  In another spot, about 15 feet in front of that, they found some large stones (probably from my garden), and used a smaller piece of plywood to create the first and smaller ramp.  

I was so proud of them.  They used the resources they had, worked for what they wanted and created some jumps!  Free!  Complete!  Now they can enjoy their jumps and feel amazing for making it happen; the reward for their efforts.  Not to mention, saving the mother her time and money.  

Imagination.  Creation.  Accomplishment.  Achievement.  Success.  These things can be measured in many ways.  Some of those measures are not what you would normally think of.  Those measures are that you kept your commitment to yourself, you stayed the course, you created your reality and did not allow something you made up in your head, a thought, keep you from doing what you wanted to do.  

You know what you need to do.  Take that step, then the next, and the next.  Take one day at a time, and get one in a row, then two and so on.  Control what you can and understand that you can’t always control outside factors, yet you can control what you do to move forward.  Most importantly you can control your thoughts.  You may have heard the saying that if you believe that you can’t, then you are right.  Stay peaceful, stay on track, take a deep breath and look at your choices when a challenge arises.  What will you choose?  Chip away.  You can.  Build your ramps.  Those will take you where you want to go.  


Health Inspires. 

The real you is waiting.  You know you are in there!  You know how good it feels when you are doing your best, feeling purposeful and when everything is clicking in your life.  Keep that feeling, self awareness, joy, happiness and connectedness by practicing these 5 ACTIONS to the REAL YOU. 

1. Give Love, show love, live love and be love.  Love is action and is shown in acts of kindness, helping others and showing compassion.  Mostly, it is wanting what you want for yourself more for others.  It has been said that love is the greatest gift of all.  1 Corinthians 13:13 And now these three remain: faith, hope and love. But the greatest of these is love.  We are all connected by love.  What response do you get when you speak to somebody in a frustrated, angry or ugly tone?  Exactly the same as your delivery…right? The same holds true when you speak to somebody in a loving and caring tone, and show love by treating yourself and others with respect. 
2. Give kindness, show kindness, live kindness and be kindness.  This goes hand in hand with love.  You show kindness through acts of love.  These are actionable items that will bring you joy and happiness.  The feeling and energy we get when we help others is palpable.  That energy spreads and connects us all.  It is a positive force that is in us and when we show kindness, we are inspiring others to act the same.  When you are kind, others respond in likeness.  When you are not, others respond in likeness.  
   
3. Pray, meditate and spend time listening.  Peacefulness grows from listening.  Slow down to have quiet time, if even for 5 minutes.  This will give you perspective on your best day and on your worst day.  Listen.  Pray.  Meditate.  Stay connected to your true self, to living your purpose and staying on path.  Use your natural gifts that come easily to you.  What do you enjoy?  What are you good at?  If you are still searching, practicing steps 1, 2 and 3 will lead you to answers.  The more you practice, the more of this you will be.  You will find clearer communications with others.  I find the best time for me is in the morning and again during the day when stress tries to creep in.  Listen, pray and meditate.   Start your day and end your day in prayer.  It works.  Stay connected.  
4. Practice gratefulness.  Recognize the good in your life from the little things to the big things and everything in between.  You have everything you need right now to take the next step in the direction of your dreams.  I share with my children frequently, that they have everything they need right now to be the best they can be.  The only thing that stops any of us is a thought we allow our mind to think.  Those thoughts can be paralyzing.  Much of what we feel starts in our head.  You have everything you need right now, to take the next step in the right direction for you.  Writing down what you are grateful for takes the emphasis off less pleasant things and places it on the good.  I suggest keeping a gratitude journal and writing down three things you are grateful for every night, or state those things in your prayers every night.  Writing has a visual component that helps emphasize things you are grateful for.  I have a friend who says that her favorite bed time prayer her parents used to say with her was simply,  “Thank you.  Amen.”
5. Begin with the end in mind.  Stephen Covey says “Begin with the end in mind”, Dr. Wayne Dyer has said, “Think from the end”, and most importantly, in the bible; Mark 11:24 Therefore I tell you, whatever you ask for in prayer, believe that you have received it, and it will be yours.  Similarly, in Proverbs 23:7 For as he thinks in his heart, so is he.  You truly can create things for yourself in this life.  A single thought of doubt can throw you off track and keep you from being all that you are meant to be.  It is a sort of human self sabotage.  Therefore, a belief and vision of what you want in your life will act the same.  If you believe it…so shall it be.  Begin with the end in mind and think from the end.  Write it out in your handwriting.  Cut out pictures and hang them so you can see those everyday.  Create actions to move in that direction. Schedule time for those bigger goals each week, and in all things and in all moments; practice steps 1-5.

Take time to stay in love, in kindness, in prayer, in gratitude and on your path.  We all benefit from this.  

Health Inspires.

I heard a Pepsi commercial this week on the radio.  The marketing hook was Pepsi with “real sugar”.  I was afraid of this.  With the hype and awareness around high fructose corn syrup, manufacturers are now using sugar (cane sugar/sucrose) again and promoting it as a good thing.  HFCS, is a liquid sweetener, easy and less expensive for manufacturers to use in their sweetened beverages and processed foods.  It seems we are switching back to sugar in many products.  Although I would agree that cane sugar is the lesser evil; added sugar is added sugar and the the real message stays the same…LIMIT YOUR INTAKE OF ALL ADDED SUGARS.

For informational purposes only, I wanted to share a description of many sugars on the market today.  Some may be better choices than others as some may be a more natural sugar, less processed or contain trace minerals.  However, keep in mind that you are not consuming sugar for nutritional value.  

THESE ARE ADDED SUGARS.  Consider the better argument that because some sweeteners are sweeter than others, you might use less of it…and that is a good thing.  They also may wreak less havoc on your blood sugar as well.  My overarching advice is to limit sugar and know how much you are consuming.  

Types of Sugar:

• Turbinado sugar is made with larger crystals and is made at an earlier period in the sugar cane processing method. It retains some of the flavor of molasses, a natural byproduct of the sugar process.  It has 11 calories per teaspoons compared to the 16 in table sugar.  Some of you may recognize this sugar by the name “Sugar in the Raw.” 
• Agave is a liquid natural sweetener extracted from the core of the Agave plant. This is a sweet mild nectar and is a multi-purpose sweetener.  It can be used as a one-for-one replacement for sugar, then adjust to your own personal taste. This has about 20 calories per teaspoons but some say it is a little sweeter than sugar so you can use less.  This is a little pricey.
• Honey is more natural for one example.  Honey is sweeter by comparison to granulated sugar (table sugar) so you do not need to use as much honey as you would the granulated variation.  Honey has vitamins and minerals.
• Why maple syrup?  It is from a tree…NATURAL.  Pure maple syrup has health benefits because it has vitamins and minerals as well as amino acids (building blocks of protein).   It can also be pricey.
• Brown sugars are processed to varying degrees.  Molasses is added back into it, and therefore it contains some trace minerals.  Keep in mind these sugars are not consumed for their nutritional values.  They are still considered sweeteners and should be used sparingly.  They are the healthier whole food options to the other processed sweeteners in the market.  
• Brown Rice Syrup is considered one of the healthy sweeteners in the natural food industry made from brown rice. You will find it in some of the healthier granola bars and cereals.  You can use it as a sweetener at home and in baking.  
• What about fructose or fruit sugar?  Yes, sugar from the actual fruit sounds right.  However, in commercial use, it is sometimes derived from sugar cane or sugar beets.  Fructose is sweeter than many sugars.  If we are talking about eating a piece of fruit, then munch on and read my blog from last week http://www.healthinspires.com/blog/have-your-fruit-and-eat-it-too .
• Artificial: AVOID.  Saccharin (Sweet’n Low), Aspartame (Equal), Sucralose (Splenda), Stevia…Many, if not all of these sweeteners have various degrees of cancer causing proof in lab animals (rats) and in studies lately, have been related to an increased risk of excessive weight gain, metabolic syndrome , cardiovascular disease and type 2 diabetes.  Why?  The premise is that your hormones and your brain response is altered with these sweeteners and therefore you never get the reward of feeling satisfied.  At the very least, can we agree that this stuff is chemically made?  Many people have turned to Stevia because it comes from a plant and it has no calories and is marketed as the “natural sweetener”.  I am weirded out by that as well, for no other reason than it comes in a package.  A plant in a package?  Consider what chemicals were used to package and process it into its powdery form.  I lump it in with that no reward brain theory as well.  Plant or not, it comes in a package from a food manufacturer.  For the record and to play devil’s advocate, cane sugar and beet sugar (“real” processed sugars) actually contribute to these diseases more than artifical sugars…which brings me back to my mantra…
• LIMIT ALL ADDED SUGARS.

Health Inspires.