KC Fitness Weight Loss Challenge Week #3
Jerry Week 3 Click on the Jerry week 3 to listen to Jerry’s success on his video blog.
I will posting his results every week so please follow along !!!
Donna B shares her recipes
I would like to thank Donna B for sending me some fabulous recipes. Please try them and let her know what you think OR please send some of your favorite recipes to share with her.
Chicken Beef and Pinto Bean Burgers
- 1 lb. very lean organic ground beef (96%)
- 1 lb. organic ground chicken
- 1 – 15 oz can organic pinto beans, drained (run through blender)
- ¼ cup finely chopped onion
- ¼ c. cilantro, basic & parsley, minced
- 1 tsp Cumin powder
- salt and pepper to taste
Directions:
- Blend all ingredients thoroughly and shape into about 6-8 patties.
- Place on waxed paper on a cookie sheet and cover.
- Freeze.
- Take out and put patties in a large freezer bag and store in freezer.
- Great substitute for hamburgers, meatloaf and ground meat for spaghetti as well.
Other recipes by Donna
Donna’s Broccoli & Chicken Stir Fry
Hi Fiber, Low Sugar Apple Sauce
Kiwi Strawberry Salsa and GF Tortillas
God bless, Donna B
Those who trust in the LORD will find new strength.
They will soar high on wings like eagles.
They will run and not grow weary.
They will walk and not faint. (Isaiah 40:31)
Is it TRUE???
We’re told that an apple a day keeps the doctor away, but what exactly are the health benefits of apples? Here are ten reasons to heed the advice of that old proverb.
- Bone Protection: French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.
- Asthma Help : One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.
- Alzheimer’s Prevention: A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer’s disease.
- Lower Cholesterol: The pectin in apples lowers LDL (“bad”) cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.
- Lung Cancer Prevention : According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.
- Breast Cancer Prevention : A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.
- Colon Cancer Prevention : One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.
- Liver Cancer Prevention: Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.
- Diabetes Management: The pectin in apples supplies galacturonic acid to the body which lowers the body’s need for insulin and may help in the management of diabetes.
- Weight Loss: A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.
High Fructose Corn Syrup
We are hearing and reading more information that the American public should avoid high fructose corn syrup. Here is a very good article about that simple states the reason why researched are promoting the avoidance of high fructose corn syrup in our diets.
By Joe Buishas LD, CCN
What do the Atkins diet and the Japanese diet have in common? The Atkins diet is “high fat”… low carbs.” The Japanese diet is “low fat”… “high carbs,” yet both display the ability to reduce chronic disease. The common link is both diets are low in “fructose.” So here’s the next question.
What simple sugar causes…
an increase in uric acid, hypertension, leptin resistance, reductions in energy or ATP, elevated triglycerides, insulin resistance, fatty liver, inflammation, and vascular disease? Let’s add to that list the number one risk factor for the development of obesity? Have I got your attention? The answer, according to Dr. Richard Johnson, is fructose. Dr. Richard Johnson is a researcher and clinician at the University of Colorado Denver and author of the book The Sugar Fix.
Let’s look closer at why fructose is one of the major factors that increases uric acid. “Fruit” contains fructose. As the fruit ripens the amount of fructose goes up. However, natural fruits contain vitamin C and other factors that are needed to break down and counteract the effects of fructose. So, two, three, or even four fruits a day are not a problem for most people.
Each piece of fruit contains around 8 grams of “natural fructose,” but high fructose corn syrup (HFCS) or the combination of sucrose and HFCS is a problem. Sucrose or table sugar is a disaccharide and contains approximately 50% glucose and 50% fructose. But according to Dr. Johnson, the sugars are bound together. High fructose corn syrup contains 55% fructose but the fructose is not tightly bound and gets absorbed instantly and goes right to the liver.
“If this study can cause these results in just 2 weeks, what happens in 2 years! ”
Studies at Duke University show people who drink soft drinks have a higher percentage of fatty liver disease primarily due to fructose. The average American ingests 70 grams of fructose a day. That’s the average American. 25% of Americans ingest 130 grams or more of fructose daily.
Dr. Johnson shared a study where participants ingested 200 grams of fructose for a mere 2 weeks and found elevations of triglycerides, increases in blood pressure and insulin resistance, and decreases in the healthy HDL cholesterol. Fortunately, these changes were reversed after abstaining from fructose. This is a profound study even though the amounts of fructose were excessive.
Dr. Johnson states that glucose increases insulin production, but fructose increases insulin resistance. If this study can cause these results in two weeks what happens in two years? We may not ingest 200 grams of fructose daily, but the more sugar we eat, the more our bodies up regulate the ability to absorb it and we become more sensitive to it as we age.
Dr. Johnson suggests we set a maximum of 25 grams of fructose per day as a goal, one third of what is consumed every day by the average American. Just to give you an idea, one 12 ounce can of soda contains around 25 grams of fructose. One liter of soda would yield approximately 75 grams of fructose. Because fruit juice is so concentrated and processed it’s almost as bad as soda. Dr. Richard Johnson’s book gives tables on all the fruits and hidden sources of fructose that we frequently overlook.
In another study, Dr. Johnson found in newly diagnosed obese adolescents’ with elevations in hypertension, 90% of the time they had elevated uric acid. Blood pressure was reduced 87% of the time by reducing their uric acid. Next to fructose, the second greatest factor to raise uric acid is beer. Somehow the yeast and fermentation process has a powerful effect on uric acid. Dr. Johnson emphasizes that uric acid is a great screen. He believes the levels should be 3.0 – 5.5; and if levels exceed that threshold, there is an increased risk for diabetes, obesity, hypertension, and kidney disease. Testing is inexpensive and can be used as a great motivating factor to encourage patients to make lifestyle changes.
Uric acid has some antioxidant properties, so we would like to have an optimal level. When uric acid levels are elevated, uric acid seeps into the cell and becomes a pro-oxidant. So outside the cell it is an antioxidant and inside the cell it is a pro-oxidant.
If you are concerned about your uric acid levels, get them tested!
In Good health,
Dr Heather
Here are some additional on High Fructose Corn syrup
How to Avoid HighFructose Corn Syrup
