Can you say YUM to a nice refreshing fruit fizzy drink to keep you cool on a hot sweltering day?

Depending on which phase of the HCG diet you’re on determines which fruits you can use, but there’s something for everyone when it comes to summertime fruits. Fresh made fruit fizzy drinks aren’t just yummy, they provide bonuses like balancing blood sugar, detoxing the kidneys and liver, and boosting metabolism. What more could you ask for?!

The base of any good fizzy drink is sparkling or mineral water combined with a handful of fresh fruit, cucumber slices, fresh mint and a splash of citrus – that’s IT!

During Phase 2 you’re limited to using strawberries, apples, lemons, limes and cucumbers, but it’s not a problem getting creative with these.

During Phase 3 you have all the wonderful berry options, mangoes, peaches, oranges, and just about everything except bananas and dates.

Minty Citrus Delight: Combine 1 cup sparkling or mineral water, some fresh mint sprigs, cucumber and lime slices, and a dash of fresh lime juice. Personally, I like to combine citrus flavors for this one – lime with grapefruit, orange or lemon is fabulous!

Berry Cooler: Combine 1 cup sparkling or mineral water, a handful of berries (or mix up raspberries, blueberries and strawberries), add a slice of citrus (lemon or orange), and a splash of unsweetened cranberry juice.

Last but not least, pour your delicious concoction into a martini glass and go soak up the sun……..

The possibilities are endless so get the fixings and get mixing!

Some favorites

Fruits and vegies are major health players when transitioning to a new eating plan. Whether you eat them raw, steamed, or blended in soups and salads, you benefit from their nutrients.

Two other great ways to get mega nutritional power are from juicing and blending them. Either of these can take just a bit getting use to – from both a flavor and habit standpoint. Both juicing and blending are a bit more time consuming, but the payoff is huge!

Many people start with blending before juicing, and typically with more fruits than green or other vegetables. As long as you don’t make a habit of using a lot of high glycemic fruits on a daily basis, this is fine. Typically people start with bananas for both their flavor and texture, but apples and pears are fast becoming favorites as replacements for them.

Breakfast is usually the first meal people experiment with to make this a daily habit. Get creative – add a bit of almond nut butter or powdered protein mix (depending on which phase of the HCG program you’re in) to your fruits. Then start adding a big handful of spinach or kale to the blend – it’s a great way to get those greens and not taste them!

For those who are more drawn to juicing, the key here is to use as many vegetables as possible and accent the more  bitter flavor with a fruit or two such as a handful of berries or an apple, or both.

No matter which method you choose, knowing that doing so will get you into healthier eating habits. You don’t need to invest in expensive equipment right off the start either. Many have started with lesser expensive juicers and blenders and do just fine. Some critics will argue that the lesser expensive equipment doesn’t extract enough nutrients, or the pulp is wasteful – but does this really matter for the short term? The goal is to get more fruits and vegies into your diet, and blending and juicing are the best way to do so. And one last thing – use organic produce as much as possible.

According to a recent tribune article, the average person consumes 100 pounds of sugar a year. Wow! Some studies have that number up as high as 150, that’s a person.  I have a sweet tooth, but have become much more aware of the hidden sugars. When I speak to people about phase 1, I ask they give up the sugars. Remember phase 1 is not about losing weight, although many do. It is about preparing yourself for phase 2 and cutting some things out of our life that spike our blood sugars and tend to put added weight on. One of the things we stay away from is sugar. This is sometimes a huge task, because it is hidden in everything. It is disguised as sucrose, dextrose, fructose, and corn syrups. You have to ask yourself, “Why do they put corn syrup in my ice cream?” I suggest that if we stay away from the bar codes and boxes we can avoid being a part of the 100 plus number of sugar consumption. Let’s face it, apples aren’t making us fat.So, just a gentle reminder of things to avoid. For example, salad dressings. With so many wonderful flavored vinegars that are available to us, there is no need to buy a bottle of things you cannot pronounce. The rule of 3; if it has more than 3 ingredients, there is probably something in it, we don’t need. Today, I am a proud label reader. I invite you to join me on the education of sugar.

Paula Deen recently announced that she had been diagnosed with diabetes, receiving a very negative back lash from the public. The queen of country cooking being diagnosed with diabetes does not come as a surprise. The fact that she knew this several years ago and continued to push deep fried cheesecake does. Before she became uber famous, I recall seeing her for the first time on the Oprah show. She was making a Southern dish and just kept adding more and more butter. This was at a time when Oprah had lost some weight, and was a little stricter about her diet. She looked a little horrified at all the butter going in the bowl, and asked if all of it was necessary. Paula answered “Oh honey, I’m not your doctor, I’m your cook!”  This comment received a big laugh from Oprah and the audience. It was at that moment it became cool to eat deep fried everything. Paul Deen’s career took off. We appreciated her honesty about her fat infused cooking. She made no apologies for things tasting good. We bought her cook books and began feeling noble about ourselves embracing mountains or butter, sugar, and flour. We were free to make cakes, cookies, and biscuits. We fried chicken and immersed our green beans in bacon grease for that extra flavor. I myself made a yummy delicious coconut cake from Paula’s recipes. Her son Bobby’s favorite when he came to visit. This was a work of art, and so it should be, because it packed a whopping 680 calories per serving. I remember thinking, “That seems like a lot.” Once my food induced comma wore off, I had to face the truth. This was not a healthy way to live. If I wanted to enjoy the freedom of just moving on my own, without any added help of golf cart, I needed to stop making these heart clogging recipes. The love affair was over. I put away the heavy cream and went back to almond milk. I began embracing my fresh whole foods again.

Paula Deen has diabetes. That saddens me a bit. She seems like a great lady up there on the big screen. But even she has to admit that this way of life has come back to bit her in the butt. She was on a recent TV program and looked good. She had begun to exercise and dropped some weight. She did not elaborate on her health, only that she was feeling great. The empire she had built is on a foundation of fat. She can’t really be negative about anything securing her and her family’s future. Next up you will see Paula endorsing a diabetes medication and her son cooking healthier recipes, perfectly orchestrated to take over. They have had a few years to do any damage control while continuing to promote their artery clogging recipes. Regardless of how much the empire suffers or whether she changes her cooking habits remains to be seen. The diabetes says it all for her. I like Paula, and wish her good health in an uphill battle.

Food manufacturers are adept at fooling the public into thinking that by relabeling an ingredient with a nicer name it somehow changes its body damaging molecular structure. The problem is, millions of people believe this deception.

At the top of the list of those pulling a fast one on the public is the Corn Refiners Association (CRA), who have rebranded high fructose corn syrup (HFCS) with the newer, sweeter named ‘corn sugar’. Makes it sound healthy, right?

The CRA’s plan of course, due to the unpopular attention HFCS has gotten over the last few years, is to make people believe that they’re actually eating a real corn sugar product.

There are a number of things wrong with this assumption of course.

First, most of the corn in this country is genetically modified so no matter what the resulting product is, you don’t want to be eating it!

Second, it’s not really corn sugar at all, but the human-made lab created processed HFCS. Real corn syrup is made with dextrose, and no fructose, i.e., Karo corn syrup that’s used in cooking.

Third, simply put, HFCS is NOT sugar. Only that which comes from either sugar beets or sugar cane can really be called sugar.

So as you read ingredient labels, remember that corn sugar, unless it’s on a bottle of something like Karo syrup, is really just HFCS, and is guaranteed to spike your blood, add no nutritional value and make your waistline bigger.

At HCG Chicago we teach you how to make healthier choices – via the HCG diet, nutrition, and lifestyle changes.

I was having a nice conversation with a client regarding phase 2. He told me his wife was a great baker and she continued to do so while he was on the hcg and not allowed any of  these sweet treats. He did not mind because his children were enjoying the benefits of having a mom that bakes and he didn’t want them to  miss out. Besides he had a treat every night to look forward to as well. Before he started hcg he would have a piece of cake or brownie for his evening snack, thus adding to the waistline. He now has an apple that he cuts up and sprinkles with cinnamon. He looks forward to this every evening while watching his favorite program. He is a great example of successfully  replacing a high calorie and fat treat, with a healthy one. We all know apples are good for you, but the cinnamon is an added bonus. The virtues of cinnamon are many.Just a half a teaspoon every day has shown to relieve arthritis pain.It is known as an anti-inflammatory source with magnesium,fiber, iron and calcium. Studies have shown cinnamon to have a regulatory effect on blood sugar, making it particularly beneficial to those with Type 2 diabetes.Cinnamon has a anti-clogging effect on the blood, benefits memory improvement, and lowers cholesterol. True all these studies have been done in all parts of the country, and more need to be done in the future. But I can’t help but think that there is obviously some benefits here, it certainly can’t hurt to sprinkle it on. I thought this was a great alternative. Still allowing ourselves to snuggle in and watch our favorite program while satisfying our hand to mouth obsession.You don’t need to feel deprived.We just need to switch out something that we can apply to our hips  with something that actually has some great benefits by consuming it.

Many of us make unhealthy food choices when transitioning to a healthy diet. We toss out the candy bars and replace them with energy bars, get rid of soda and reach for vitamin water, eliminate chips and opt for trail mixes, and eat granola for breakfast. But these are all healthy, right?!  Some so-called health foods may look like they’re good for us, but they aren’t really.

Some of why we’re fooled is in the marketing. Just because it’s sold as a health food doesn’t make it so. At HCG Chicago we help you differentiate between healthy and unhealthy food choices. These are some examples of what we may be drawn to when changing to a healthy diet:

Almond, Hemp, Rice and Soy Milk: While these aren’t bad foods, opt for the unsweetened versions. When vanilla flavoring is added, the carbohydrate content increases (besides, that vanilla flavoring may be chemical-laden as well).

Applesauce: Always opt for the unsweetened version. Again, added flavors only add calories. (While you’re at it, try a bit of green nutrient powder and vanilla Stevia mixed in with your applesauce – you get added benefits and it tastes great too!)

Opting for an energy bar? Although there are a couple of them that are pretty decent and low in trans fat, you wouldn’t believe how easy these are to make at home with oats, nuts, raw nut butter and real fruit.

Vegie chips: Wait a minute, these are ok right? They’re like air and actually look like slices vegetables! Sorry, but most of these are high in both calories and fat, as well as sodium. Opt for plain raw vegies or air-popped popcorn (not cooked in oil).

Give up the chips for a nice healthy trail mix? I hope not, because 1 cup of trail mix can add up to hundreds of calories. You’d be better off reaching for a nice handful of raw nuts.

Love the new vitamin waters? I hate to be a  buzz kill here but these are horrible too! Oh sure they may have a trace of vitamins in them but only so they can be labeled as such. These are passed off as real vitamins in water and they’re really sugar water with food coloring as well as caffeine (in some).

Next up, that morning bran muffin. Sorry folks but the only purpose this serves is to add an actual muffin top rolling over your waistline. These are sometimes so large they’re enough for 2 people, and loaded with sugar, high in calories, unhealthy fat and very little bran. You’re better off eating a bran or oatmeal cereal with fruit and low-fat milk.

Can I have granola cereal? Nope – most granola cereals have too much fat and sugar in them. These are typically added because by itself, granola is rather tasteless. There are ways to make it healthier if you make your own.

Dried fruits like papaya, banana, pineapple: If bought in a store, the chances of them having added sugars is huge. You can dehydrate your own and cut the sugar out. Or make your own fruit roll ups using a food processor and rolling it onto a sheet to dehydrate. Voila! Your own fruit roll ups.

Couscous has to be good for me – it sounds and looks healthy! Too bad it isn’t. It’s a processed white-flour food that just looks like it’s healthy. Choose healthy whole grains like brown rice or quinoa.

Frozen yogurt: Advertised as ice cream’s healthier version, this dessert actually has more sugar, and less calcium and protein than plain yogurt. Healthy, low-glycemic frozen fruit smoothies are much healthier – make them at home. And while you’re at it, toss in a handful of fresh spinach or kale – you get the benefits of the greens and you won’t even taste them!

Transitioning to a healthy diet may not always be easy, but there are always healthy options to choose from.

Typically these are made from home ingredients, not processed from the store. They’re fast and easy to make too!

Watching the news this morning, I see Chicago is considering a tax on the sugary sodas and energy drinks. They claim it will take care of a few things. One, it will cut down on the obesity. Two, it will lift some of the burden off our health care cost. And three, it will give the city much needed money. The proposed tax is said to be one cent for every ounce. So a 20 ounce Coke or Monster drink would cost 20 cents more. Forget any feelings you may have for “imaginative ways for governments to get money” but think about the positive. What if this could actually work in our favor? We get our kids off this empty calorie, insulin spiking, fat producing liquid and our health care insurance goes down a bit. As adults we have to be role models for the up and coming chunky generation. If we are still embracing these sugar filled cans and bottles, we have to detox.  It’s not just government going after the obese. The large corporations are looking to cash in as well. For example, you have seen it in the airlines. Should they charge more for a seat if someone cannot keep “themselves” in one? Schools across the country are removing these drinks from the vending machines in response to all the problems associated with overweight children. And moms all over are pushing for laws that force the energy drink makers to be more forthcoming in their advertising of side effects; Such as developing diabetes and heart palpitations in children. These drinks have already been banned in some countries such as Turkey and Denmark. Denmark being voted the happiest place to live, should tell us something. We don’t need these drinks. Not for us, not for our children

by CathyK

We get asked a lot about the safety of Splenda. I usually tell people I wouldn’t touch it with a 10-foot pole. Sure, there are ‘studies’ out there saying it’s a sugar derivative and is safe to consume, but what constitutes a ‘study’?

Since Splenda has been on the market no long-term studies over 6 months have been done regarding its safety. Splenda is promoted as being safe to eat, sweet as real sugar, low-glycemic with no insulin spikes after consumption. To make matters worse, the FDA promotes it as a derivative of regular sugar so the makers of Splenda have basically been protected from having to run legitimate long-term studies. The studies done never had more than 130 or so people in them, and they weren’t followed more than 3 months.

From a chemical standpoint, Splenda resembles DDT (yes, the pesticide!) more than real sugar. DDT is a fat soluble substance, and like others it remains in fat cells for many years. At times Splenda is made not only with dextrose, but also with maltodextrin and sucralose, neither of which were included in the study.

I don’t need a study to tell me this stuff is bad. The chances are high if you reacted to aspartame you will react similarly to Splenda. And no one knows for sure who it will affect and when. The only real way to know whether you react or not, is to monitor what happens to your body after you eat it. If you have new symptoms popping up, you may want to back off the Splenda for a week or two, reintroduce it, and see if you can duplicate your symptoms. If so, chances are pretty good that Splenda’s not so wonderful for you!

A number of side effects have been reported over the years to the Sucralose Toxicity Center. Among these are: migraine and other headaches, skin rashes, panic/anxiety, dizziness, diarrhea, swelling, numbness, bladder issues, stomach pains and cramping, anger, depression, acne, chest pains, respiratory issues like asthma, hair loss, heartburn, fatigue, hot and cold flashes, joint pains and stiffness, memory loss, metallic taste, endocrine and hormonal disorders, nausea and vomiting, mouth pain, sensitivity to light and sound, sleeplessness, sugar cravings, confusion and light-headedness, tinnitus and weight gain.

If the short version of the above list wasn’t enough, consider this:  Splenda may alter the composition of intestinal flora causing a number of systemic health challenges, increase fecal pH  which can cause colon cancer, and decrease thymus activity and harm your immune system.

Is it worth it to eat Splenda? Not for me – thanks but no thanks. No amount of fake sweetener is worth the risk of getting even ONE of the above side effects. Besides, I think I’m still detoxing the nasty effects of the diet aspartame soda I consumed in my 20s!

Looks like winter may finally be settling in here. Let’s face it, for us Midwesterners, we have had it pretty good lately. Our weather has been mild these last few months, leaving no room for excuses to get out there and walk. But alas, today it is snowing. I must be honest, I want to stay indoors, eat comfort food, and watch the snowflakes. Forget the exercise, too cold and slippery out there. I mean a girl could break a hip!  Ahhh, but there is another alternative, that continues to nag at me. It is ….the cable company.The same company that milks me every month for basic service, with a couple of movie channels thrown in . Not even good movie channels, like HBO. I have the movie channels that seem to find corny 80′s movies, only. However, I cannot deny that my remote has a button to press that displays a list of exercise programs. Exercise programs that I can do in the privacy of my own home. Darn it! I curse the efficiency.With a touch of a button I can be kickboxing, dancing, and core strengthening my way to health. This is a “free” service that I can take advantage of when I cannot get outside and walk. No excuses! I must Zumba and burn some calories and fat! The dogs will be disappointed not walking. But honestly, I will feel better by pushing myself off the couch. Like the old Nike ad says; JUST DO IT!

By the way, this also works for those of you out there with the WII and Kinect. Don’t kid yourself, these can be  great sources of activity. Just ask your kids how to work it.