Decide: Put Your Head Down and Make It Happen!

Image via geauxrun.com

BY: SHARON F., CONTRIBUTOR

1 year ago, my 41 year old husband was diagnosed with Stage 3 Small Intestine Cancer.

12 rounds of chemotherapy and 365 days later, my 42 year old husband just completed his very first mini-triathlon.

300 meter swim. 10 mile bike ride. 3.2 mile run. All the way to the finish line.

What a difference one year can make.

Proud is not a big enough word to describe how I feel about him today. His smile at the end of the race was breathtaking, and I will remember that moment forever.

He worked hard for this. No, he didn't join a team. He didn't even follow a training program. He just decided. He decided he was up for the challenge. He believed that he could swim, bike and run.

And he did. It was the same 1 year ago when we faced that terrifying news and the treatment that followed. We just did it. We decided to put our heads down and do it, whatever "it" turned out to be.

Everyday we decided as a family to make changes, to just change one thing at a time. We decided to be intentional with what we put in our mouths and how we spent our time. After learning that sugar is the main ingredient used in PET scans to locate and identify cancer cells, it was the first thing we kicked to the curb. It seemed wrong to supply any lurking cancer cells with more food to feed on, so we starved them instead. No more sodas. No more sugary drinks masquerading as water for the kids. No more foods with sneaky added sugars wearing suspicious names. We knew too much to ignore.

As I watched my husband jump into the pool for his very first 25 meter lap, I couldn't help but catch my breath. It was 1 year ago that I sat in a hospital waiting room as the surgeon handed me a picture of a 6.5 cm tumor - a picture that I blinked and blinked at, trying to make it focus and somehow make sense.

Today I stood outside the pool with the sun on my back, cupping my hands over my eyes, marveling at his long, confident strokes. It was clear he was a lifeguard back in the day. "He so underestimated his time for this," I said out loud to no one in particular as he passed three people in the pool. He put his head down in the water and got it done. 12 laps. 300 meters. Check.

For the past 6 months, I sat with him every 2 weeks as he was injected with a poison that would kill any hidden cancer cells. Just like the swim, he met this challenge head on - quiet and reserved, with an unconventional confidence. We were told that not many people last all 12 rounds, which made him want to go the distance even more. He impressed the nurses with his unassuming, low-maintenance ways. He put his head down and got it done.

Hopping out of the pool, he headed for his first transition. On his way out (on a bike not necessarily suited for this kind of race), he did a wheelie. I "woohooed" and hollered and generally made the video hard to watch later because of my celebratory outbursts.

But this is the perfect symbol for how we lived the past year - doing wheelies. Up and down. From resting and recovering to wrestling and rejuvenating with the kids. When he wasn't feeling tired and fatigued, we were moving. We were playing. We were doing the things that bring us joy. We enjoyed our children and their childhood. We intentionally made time for games. We said 'yes' more. He became the the 'Zen Parent'. We did wheelies, as best we could, throughout all of his treatments.

During one of his transitions, he expressed frustration about his 'not quite right' bike. It was slowing him down. But he quickly reminded himself to just enjoy the experience. It had to be a ride, not just a race. He put his head down, kept pedaling and began noticing. Noticing the beautiful stretching fields of cotton, the lovely houses, the way the wind felt on his face and how the early spring sun warmed his back.

It was the same during his treatments - he didn't talk much. He just showed up. He didn't dwell. He didn't wallow when things were hard. He crowded out the negative and opened himself up to new possibilities. He put his head down and decided to get it done.

As a family, during the past year, we focused on crowding out all of the processed foods in our lives. If it has more than 5 ingredients that we can't pronounce, we don't buy it. If it comes in a box but we can get it fresh, we don't buy it. Instead of processed foods, we bought a Vitamix blender and started making things from scratch. We made green smoothies and shocked our colleagues as we drank neon green juice from mason jars. We invented a new game where we try to do all of our shopping on the perimeter of the grocery store, never stepping foot into the aisles. We visited Farmer's Markets and started learning more about the dangers of GMOs. We got rid of plastics and stopped burning things that may be putting toxins into the air we breathe. We changed the supplies we used to clean our house. We started making 3 hour trips to Trader Joe's and Whole Foods in order to find the organic, non-GMO versions of the things we like to eat.

Back at the race, we cheered him on as he hopped off his bike and began the run. He put his head down and put one foot in front of the other. He focused on the remainder of the road, looking ahead towards the finish line.

When he crossed underneath the huge FINISH sign, I was overwhelmed with a feeling of accomplishment. I didn't physically run the race with him, but yet, I was there every step of his journey. That finish line was more significant than anyone around us could have imagined.

Sure, it was only a 300 meter swim, 10 mile bike ride and 5K run, but that finish line marked so much more than that. It marked an ending to some of the scariest times of our lives and the beginning of so many positive changes for our family.

To say things have changed for us over the past year is a bit of an understatement. We were a typical family. Eating and drinking typical things - out of boxes, bottles and bags. Making what we thought were the 'best' worst choices from restaurants and drive thrus. We considered ourselves 'pretty healthy' eaters. We didn't overindulge in the crazy foods, but we didn't always eat our veggies either.

Until that day. That day when the "big scary" happened for us. When the world turned upside down and a new normal was established.

That day we put our heads down and decided. We wouldn't start counting Christmases together. We wouldn't wallow in the overwhelming bad luck and fortune of it all. We wouldn't waste away in the fear of it. Instead, we decided to put our heads down and push forward with intention.

To use our time and energy wisely. Every single day.

To eat well and play more.

So... no matter what your motivation for change, the charge is always to:

Decide. Put your head down and make it happen. Use your challenges to fuel your changes.

With that, I'm off to the pool. We are training together for the next mini-triathlon because this one was all his.

This one was his finish line.

Sharon at MommyVerbs is a working Momma - a newly tattooed, 'just turned 40 year old' who enjoys writing about life with her family T, X and Y, while playing fast and loose with punctuation... engaging each day... one action word at a time. And, she's on a mission. To be intentional. To pay attention to the action of her world. To engage and encourage others to do the same... especially when it comes to health and wellness, what we eat and how we spend our time. Her challenge to you is: Eat Well. And Play More.

Vitamin D: Here Comes The Sun!

Image via dialvforvintage.blogspot.com

I've picked up a few nicknames in my time, most of them related to sun exposure. 'Big Red' and 'Lobster' were just a few of my favorite. One fateful day during my freshman year at Georgia, I fell asleep on the hill outside my dorm. What began as 15 minutes of innocent shut eye (quite possibly to avoid a study session) turned into a 2 hour (completely accidental) power nap on the quad in the sunshine, sans sunscreen.

When I woke up, I was aflame. I literally looked like a fire hydrant.

Image via savvyexaminer.com

The truth is... I'm pale. No matter how much I fantasize each summer season about having a tan, it isn't going to happen. Hell, I lived in Costa Rica for months and barely had a tan line. It's just my cross to bear.

But that won't keep me from enjoying my time in the sunshine (responsibly, of course)! In fact, we ALL should! With a little sunscreen slathered on for safe-keeping, you can get yourself some good old fashioned 'Vitamin D Therapy' on a sunny spring day.

Your body needs vitamin D for many reasons. The sunshine vitamin helps your body absorb calcium, which in turn keeps your bones and joints strong. But most importantly, vitamin D bolsters your immune system, keeping you healthy. Multiple studies have also pointed to the potential of vitamin D in preventing certain types of cancers, type 2 diabetes and heart disease.

It's important to make sure you are getting enough vitamin D each day, especially throughout the colder months, because vitamin D deficiency can cause issues in and of itself, including high blood pressure, severe asthma in young children and cognitive impairment in older adults.

Image via weightlossdietwatch.com

It only takes a little sun exposure each day to get your daily recommended amount the natural way, but if you live in a colder climate (or can't be in the sun as much as you'd like), supplementation is your next best option. I take anywhere between 1000-2000 IU of vitamin D3 per day. Many doctors, including Dr. Mark Hyman of the Institute for Functional Medicine, recommend this amount for daily maintenance. If you have a deficiency, you will most likely need more (as always, consult your physician if you are unsure of your particular needs).

And while it may seem easier to just drink a glass of vitamin D-fortified milk for your daily requirement, think again. According to Dr. Hyman, you would have to drink almost 20 glasses of milk a day to get the amount of vitamin D that your body requires each day.

So...

Milk, step aside!

Sunburns, be damned!

Who wants to catch some rays with me? It's finally warming up in the city!

The Ugly Side of Beauty: What's Really In Your Makeup?

Image via womenzmag.com

I'm just gonna come out and say it. This is not a rainbows, unicorns and butterflies post. In fact, today's topic makes me incredibly sad. I just discovered that I've been a test subject for the cosmetics industry since the day I first applied lip gloss in middle school. There was no consent form, no yellow caution tape, nothing! I didn't even know I was in danger!

A few weeks ago while researching for a post I was writing for Witty + Pretty, I stumbled across the Environmental Working Group's Skin Deep website. Now I'd be amiss if I didn't add a disclaimer here...

DISCLAIMER: Ignorance is bliss. If you are perfectly happy applying your makeup each day, knowing nothing of its ingredients or dangers, avert your eyes now. This promises to be slightly disturbing.

Image via ewg.org

Ok... here we go!

The Skin Deep website allows you to search for any cosmetic, body product or fragrance by brand or product name and then goes on to rank the products according to their toxicity levels on a scale from 1 to 10 (10 being the most dangerous). In addition to the overall rankings, Skin Deep lists each ingredient separately and discloses the potential hazards of each.

Obviously, I did a hurried search for my favorite beauty basics and got an immediate stress headache when I saw the results.

Image via www.luuux.com

Take my favorite beauty product for example - mascara. I'm not a fancy girl. I use CoverGirl's LashBlast Waterproof Volume Mascara. Skin Deep gave it a 5 on the toxicity scale (click here for the full results) because (wait for it, wait for it) this mascara contains ingredients known for organ system toxicity, endocrine system disruption and even reproductive system dangers. Yikes!

Turns out, cosmetics are some of the least regulated products on the market. While you might think that the FDA determines which products end up on the shelves, they actually have no pre-market approval authority over cosmetics and beauty products. In fact, almost 89% of ingredients used in beauty products have not been tested for safety by any publicly accountable institution. This is frightening, especially when you consider that your skin absorbs up to 60% or more of what you paint or slather on it.

Image via beauty-obsessed.com

So.. what's a girl to do then? The way I see it, you have two choices...

1.  FORK OVER A BIT MORE FOR THE NATURAL STUFF - The good news is that there are many natural lines on the market! The bad news is that they're usually a bit more expensive! You can find them online (brands like Dr. Hauschka, Lavera, SukiColor Organic Makeup, or Faerie Organic) or there are a few in the drugstore (brands like Burt's Bees and Physicians Formula). Whole Foods even has a small natural makeup section.

2.  GET CRAFTY AND MAKE YOUR OWN - If you dig the DIY thing, why not make your own line of products? Hey, if it works out, you can even create your own label and start a small business! The advantage of this route is that you will save so much money by making your own, not to mention you'll know exactly what's in them! The Campaign for Safe Cosmetics is a great resource for beginners, and any quick Google search will supply you with multiple recipes to get started!

In a perfect world, we wouldn't have to re-assess our makeup bags. But since the world is far from perfect and big corporations tend to put profit over people, it's time to wise up. I personally believe that each purchase I make sends a message about my values and my beliefs. I buy products from companies I trust, and hope that if you join me in doing this, one day the cosmetics industry will be forced to whistle a different tune.

Here's to radiant, nourished, natural beauty!

Advice From The Experts: You're Only Invincible In Your Own Mind

That's Rachel...right there in the middle!

It's taken me almost 30 years to realize I'm not invincible. Maybe you're smarter and learned this tough lesson sooner, but I definitely did not. It snuck up on me slowly. Real stealth-like. I'm sure I'm not the only one. Do you feel it too? Maybe you're not so quick to bounce back after a workout, maybe you find yourself more tired these days or maybe you received a diagnosis from the doctor that finally made the message loud and clear.

I think most of us feel like we're doing pretty good until we find out we're not. For some people, it's a gradual realization. For others, it's a 'smack in the face' kind of moment. Tomorrow, my high school friend Rachel Boyd will be sharing her story with you. Rachel was diagnosed last year with a long-term illness. At the time, this was a woman who could count her sick days on one finger. That's right! Just one finger! Obviously the news was shocking and scary, but I'm happy to tell you that Rachel has seized the day and faced her illness with incredible courage. Tomorrow, she'll share her story with you, and even though it's serious stuff, you'll probably giggle as you read it. She's got a snarky sense of humor, a great perspective on something 'not so great' and some thoughtful tips to share with those who may be dealing with the same thing (or know someone who is). Stay tuned for Rachel's article tomorrow! You won't want to miss it!

Butternut Squash: Fill Me Up, Butternut Baby!

Image courtesy of reclaimyourself.wordpress.com

Yesterday marked my 4 year anniversary of living in NYC. It's a big deal that I've lasted this long because...

1) I didn't have a plan. Within three weeks of deciding to move, I was on a one-way flight to the Big Apple.
2) I had only $2,000 to my name at the time.
3) I knew only 2 people in the entire city.
4) I didn't have a job or any particularly hopeful job leads.
5) I had no idea what I was getting myself into.

My very first job in NYC was in this building.

It's actually a miracle that I've survived this long. The first week, I happened to strike up a conversation on the subway with an older gentleman and guess what? He became my first NYC boss. I worked on Wall Street, literally right across the street from the apartment where I was crashing with a friend. I literally walked 10 feet for my interview, and I was offered the job within three weeks of moving to the city - right about the time that my bank account needed a  major miracle. I started working soon thereafter, found an apartment in Chelsea to call my own and have since lived in 12 different places (in keeping with my gypsy reputation).

What does this story have to do with butternut squash? Not much, other than the fact that I long for the days when I had a car to transport butternut squash home from the market. Those things are heavy! Pre-2008, I would have picked out my squash, thrown it in the trunk and cruised home pain-free. No such luck now, but hello, arm muscles! I just couldn't pass that squash up. It was the newest crop to hit the market and I just had to have some!

Butternut squash is a winter squash and while it looks like a vegetable, it's actually a fruit - a large, pear-shaped, golden yellow colored fruit. It has a nutty flavor, reminiscent of pumpkin. The American Indians used to call it 'the apple of God' because it's seeds were believed to increase fertility.


While the thought of a bunch of little Lauren's running around is nothing short of frightening, I can definitely get behind butternut squash's nutrition benefits...

CANCER FIGHTER - Butternut squash is packed with antioxidants that help fight cancer-causing free radicals.

BIRTH DEFECT DEFENDER - Folate's good for everyone, but pregnant women need it especially to prevent brain and spinal cord birth defects.

ELECTROLYTE REPLENISHER - The potassium content in butternut squash helps your body maintain proper fluid balance. Not only that, it also helps with muscle development, blood pressure, proper cellular functions and bone health. Not bad for one little mineral alone.

IMMUNE BOOSTER - Just 1 cup of butternut squash supplies almost 50% of your daily requirement of vitamin C, which means you will be well on your way to a strong immune system and healthy tissue!

BEAUTY ENHANCER - Butternut squash gets its color from beta carotene, which your body converts into vitamin A. Just 1 cup of butternut squash supplies almost 300% of your DV. Vitamin A ensures that you have strong eyes, beautiful skin and healthy mucous membranes.

Not to mention, butternut squash is virtually fat free, cholesterol free and sodium free! Can I get a 'Hallelujah! Amen!'?

I am obsessed with the site Naturally Ella, so of course, I went straight to her to find a lip-smackin' delicious butternut squash recipe. With no further ado, Twice Baked Butternut Squash (see recipe for exact measurements).

Preheat the oven to 400 degrees. Find a squash that feels heavy for its weight - no bruises or discolorations.

After viewing the video tutorial below on how to properly cut a butternut squash without drawing blood, cut the
squash in half and scoop out the squash seeds.

Like so.

Fill a baking pan with 1/2" of water and place the squash inside (cut side down). Bake in the oven for 45-60 minutes
until tender (mine took almost 60 minutes, but you can do this the day before serving to speed things up).

While the squash is baking, dice the shallots, grab a medium saucepan and saute them in a bit of olive oil until soft.

Add the quinoa and water to the shallot mixture, bring to a boil, then reduce to a simmer and cook 12-15 minutes
until the water is absorbed and your quinoa is nice and fluffy like above.

When your squash is cooked, remove it from the pan and scoop the insides into a mixing bowl (leave a 1/4"-1/2" edge).

Add the gorgonzola cheese, leaving some extra for the topping.

Now add the cooked quinoa and mix everything together. Season to taste with salt and pepper.

Scoop the mixture back into the squash shells. Make sure you drain the water out of your baking pan first!

Sprinkle the tops with the extra gorgonzola.

Bake 10-15 minutes more on 400 degrees until the cheese has melted and the tops start to brown.

This dish goes great with roasted chicken and asparagus! Look at that beauty!

Please, for your own safety (and for the safety of your children), watch this video before approaching your squash with a butcher's knife.

Here are a few more recipes to try...

WINTER PANZANELLA

Image courtesy of smittenkitchen.com

PASTA WITH BUTTERNUT PARMESAN SAUCE

Image courtesy of simplyrecipes.com

Sweet Potatoes: There's Nothing Finer In All The Land!

Image courtesy of ecosalon.com

My paternal grandparents are excellent cooks. They're what you call 'old school'. I remember going to visit and waking up to the smell of biscuits wafting through the air. These weren't just any old biscuits either. These were the made-from-scratch variety, topped with strawberry jam that Big John had canned himself. To this day, no biscuit has ever held a candle to the ones from my childhood. Big John also grew a lavish garden in the backyard, with everything from muscadine grapes to fresh tomatoes, green beans and squash. As I child, I didn't appreciate the easy access to locally grown vegetables because it meant I had to eat more vegetables (boo), but now I find myself dreaming of having fresh garden picks so readily available (mmm).

Big John and Grandma (over 60 years ago)

Because veggies weren't at the top of my wishlist at the time, my grandparents had a deliciously sneaky way of tricking me into eating them. They'd serve me sweet potatoes, souffle style. Now, we could easily make a list of reasons why you shouldn't eat sweet potato souffle (with the excessive sugar content taking the #1 spot), but I'd like to argue that I could have been eating worse things - like a bag of Doritos or a slice of pizza. Eating sweet potato souffle made me open to the idea of sweet potatoes in general, and by golly, I liked them!

Sweet potatoes are a superfood, and while not quite 'as super' with sugar piled on them, they still have amazing health benefits and should be a part of your diet! Let's take a look at why sweet potatoes should be at the top of your shopping list...

COMPLEX CARBOHYDRATES - Sweet potatoes are packed with complex carbs, which your body uses for energy. The energy in complex carbohydrates is released at a steady pace, making this a great vegetable for those with blood sugar issues.

BETA CAROTENE & VITAMIN A - If you eat a medium sized sweet potato (with the skin), you're consuming 4x the recommended daily value for beta carotene. Beta carotene is your body's main source of vitamin A, which plays a huge role in immune system function and healthy skin, eyes and bones.

FIBER - Sweet potatoes are packed with fiber (even more so when the skin is left on). Fiber keeps your digestive system working properly and can help prevent constipation and colon cancer.

POTASSIUM - The potassium in sweet potatoes works to prevent heart disease, maintain fluid and electrolyte balance, prevent muscle cramps and injuries, and keep the body balanced under stressful conditions.

ANTIOXIDANTS - Sweet potatoes are extremely rich in antioxidants, which fight cancer-causing free radicals and prevent inflammatory problems within the body.

FOLATE - Pregnant women especially need folate to ensure proper development of the fetus. Sweet potatoes are a great way to satisfy that need and indulge in something sweet that's healthy too!

VITAMIN C - A medium sweet potato fulfill's 1/3 of your daily value for Vitamin C, which helps keep your immune system strong and assists in iron absorption.

Image courtesy of midajyf.comze.com

Now I'll spare you the image of me in a sombrero dancing to the Macarena. Instead, I'll act like my age and tell you that I was silently ecstatic when my friend Katie Chabalko introduced me to this recipe combining my first love Mexican with my second love sweet potatoes. Also worth noting: Adam (the meat eater in this relationship) scarfed them down like they were filled with steak. I consider that a small success on my part!

Many thanks to Naturally Ella for this amazing recipe - Chipotle Sweet Potato, Black Bean & Guac Tacos. Once you get through the process of chopping, this is easy to throw together in a flash!

Here's my step-by-step photo version (because I'm not one to measure, you should reference the original recipe for exact measurements)...

Start with the guacamole (this can be prepared ahead of time to speed up things after work). Scoop out the inside
of the avocado and mash in a mixing bowl until it's the consistency you like. Chop the onion and garlic and add
to your avocado mixture.

For a little kick, dice the serrano pepper (or leave this step out if you can't handle the heat). 

Dice the tomato.

Wash and chop the fresh cilantro. Set some whole cilantro leaves aside to garnish the tacos later.

Add the lime juice and salt and pepper to taste. Sea salt gives it a little something extra!

My best guac attempt to date! Now put in the refrigerator for later. Onto the taco filling...

Peel your sweet potatoes (or be awesome and go all in with the skin). Then cut them into small 1/2" squares.
(Apparently, I can't judge measurements and mine were too big. The smaller the better so they'll cook faster).

In a nonstick skillet over medium heat, saute the onions in a little olive oil until they start to soften.

Next, add the sweet potatoes and saute 3-4 minutes on medium-high heat until they begin to soften.

While the sweet potatoes are cooking, grab your sauce ingredients...

...and combine them in a separate bowl.

Pour the sauce over the sweet potato mixture...

...and then pour in the black beans. Turn the heat down to low-medium and continue to cook until the
potatoes are soft and ready to eat.

Fill the taco shells with a generous helping of guacamole, add the sweet potato mixture and garnish with cilantro.
No hot sauce or salsa needed... these things pack a surprising flavor punch!

If you're not keen on the idea of a sweet potato taco, here are a few more recipes to get you going...

Sweet Potato Cream Pasta with Crispy Kale

Healthy Baked Sweet Potato Fries

Food Rules: Why 'Super Sugar' Is Not That Super

Image courtesy of totallytop10.com

If you went to elementary school in Georgia, there's a good chance you took a field trip to the Coca-Cola Museum. Atlanta is the birthplace of Coca-Cola and boy, are we proud of it! I went more than a handful of times. It was my FAVORITE trip of the year. The teachers let us run rampant through the museum and at the end (past all the boring history stuff), you entered a room where different flavors of Coke from all over the world would shoot out of the wall and land perfectly in the center of your waiting cup. Educational, fun and delicious. Talk about a lot of kids hopped up on sugar and caffeine...

Sadly, the only way our teachers could have topped this field trip would have been stopping by the gas station to grab snacks for the bus ride home.

Which brings me to this week's tip from Michael Pollan's book Food Rules...

"DON'T GET YOUR FUEL FROM THE SAME PLACE YOUR CAR DOES"

Image courtesy of mangotomato.com

Gas stations have basically become one large stop and shop for processed corn products. Ethanol for your car and high fructose corn syrup for you. You'd think a gas station would profit mostly from gas sales alone, but in America, food (and cigarette) sales have taken the lead when it comes to profit margins. Gas station snacks are cheap and easy, a quick way to satisfy those salt or sugar cravings. But what exactly are you putting into your body when you shop at the gas station (or the inside aisles of the supermarket)?

I have four words for you: High Fructose Corn Syrup (or HFCS, for short).

Image courtesy of articles.mercola.com

You've heard a lot about it, I'm sure. Studies say it's bad for you. Commercials say it's no worse than regular cane sugar. Big companies say that their products are natural, yet labels still list HFCS on the ingredient label. All this chatter inevitably leads to lots of confusion regarding this sweetener so I'd like to take a stab at explaining it so that you understand what you are feeding your body.

Regular cane sugar (sucrose) is made up of two molecules (fructose and glucose) which are bound together in equal amounts (50% fructose, 50% glucose). Your digestive system has to work to break the bond apart before they are absorbed into your system. HFCS, on the other hand, is extracted from a corn stalk through a chemical process and is composed of 55% fructose and 45% glucose in an unbound form. That means your body doesn't have to work to break it apart before absorption. The fructose goes straight for your liver and triggers the production of fats, while the glucose causes major insulin spikes. 

Alright, alright... I'll stop with the science lesson and get down to business. What does this mean for you?

1) It's no surprise that HFCS consumption can lead to weight gain and obesity. Since HFCS was introduced into the mass market in the early 80's, obesity rates have increased dramatically. Of course, there are many factors fueling this, but foods containing HFCS are cheap, allowing the average consumer to indulge in them more often. HFCS was incorporated into our foods in the first place BECAUSE it's cheap. The government subsidizes the corn industry, making it more profitable for companies to use HFCS instead of sugar. They can then super-size their products, which allows consumers to get more for their money. Even I have noticed the increase in soft drink sizes offered, especially at the movie theater where a small soda looks like an extra-large did years ago.

2) Other than obesity, HFCS can trigger a variety of problems, including diabetes, heart disease, cancer and accelerated aging. The unbound fructose molecule in HFCS literally punches small holes in your liver, allowing bacteria and other by-products to escape into your blood stream. Once in the bloodstream, they trigger inflammation, which can cause all kinds of health issues.

3) HFCS contains mercury and other unidentified chemicals which are not regulated by the FDA. These chemicals are a result of the manufacturing process. When 15-20% of the daily caloric intake in America is comprised of foods containing HCFS, one can only assume that we're ingesting a substantial amount of chemicals that should not be entering our bodies. Mercury, for one, can cause irreversible brain and nervous system damage.

Image courtesy of blisstree.com

At the end of the day, both sugar and HFCS are bad for you in excess, but HFCS usually signifies that the food you are about to eat is lacking in nutrition (no vitamins, minerals, antioxidants or fiber) and is most likely full of disease-causing compounds like fats and other chemicals. 

In doing my research for this post, I was saddened to find out that some of my favorite snacks contain HFCS... Post Blueberry Morning Cereal, Kellogg's Special K Cereal, Yoplait Yogurts, Nabisco Wheat Thins, Nutrigrain Bars and Arizona Iced Tea, to name a few.

The dangers of HFCS are still up for debate, but I think you'd be hard pressed to find anyone that will tell you it's 'good for you'. A quick scan of the food label will allow you to stay clear of HFCS and the health problems that come with it. And if you're struggling with weight loss and temptations when shopping, it might be a little bit easier to avoid those foods if you understand what they're made of and what they do to you.

Moral of the story? Keep it whole, fresh and real. No label-reading required.