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"Lifestyle Changes for Healthier Living," formerly "Weight loss challenge!" 2013 New Years Resolution.

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Kris replied on Sat, Jan 12 2013 12:26 AM

Jeanine:
My pants are starting to fit better...or at least I can breathe AND wear pants at the same time. 

Too funny Jeanine. Congratulations on your progress thus far. You are well on your way.

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Michelle replied on Sat, Jan 12 2013 6:20 AM

Am down to 149! 5 lbs so far. Yeah! Thanks for all the support. 

Michelle B
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Leslie replied on Sat, Jan 12 2013 7:08 AM

Jeanine,  wtg,

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Leslie replied on Sat, Jan 12 2013 7:09 AM

Michelle, great job

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Kelli replied on Sat, Jan 12 2013 7:10 AM

WTG, Michelle!!!

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Patti replied on Sat, Jan 12 2013 8:38 AM

I know this is a lot to read, but I think worth it.   It will help me to choose healthier foods.  Obviously fresh is best, processed not so good.


"The cholesterol theory led to the no-fat, low-fat recommendations that in turn created the very foods now causing an epidemic of inflammation. Mainstream medicine made a terrible mistake when it advised people to avoid saturated fat in favor of foods high in omega-6 fats. We now have an epidemic of arterial inflammation leading to heart disease and other silent killers."
Heart Surgeon Speaks Out On What Really Causes Heart Disease ~Dr. Dwight Lundell We physicians with all our training, knowledge and authority often acquire a rather large ego that tends to make it difficult to admit we are wrong. So, here it is. I freely admit to being wrong. As a heart surgeon with 25 years experience, having performed over 5,000 open-heart surgeries, today is my day to right the wrong with medical and scientific fact. I trained for many years with other prominent physicians labelled "opinion makers." Bombarded with scientific literature, continually attending education seminars, we opinion makers insisted heart disease resulted from the simple fact of elevated blood cholesterol. The only accepted therapy was prescribing medications to lower cholesterol and a diet that severely restricted fat intake. The latter of course we insisted would lower cholesterol and heart disease. Deviations from these recommendations were considered heresy and could quite possibly result in malpractice. It Is Not Working! These recommendations are no longer scientifically or morally defensible. The discovery a few years ago that inflammation in the artery wall is the real cause of heart disease is slowly leading to a paradigm shift in how heart disease and other chronic ailments will be treated. The long-established dietary recommendations have created epidemics of obesity and diabetes, the consequences of which dwarf any historical plague in terms of mortality, human suffering and dire economic consequences. Despite the fact that 25% of the population takes expensive statin medications and despite the fact we have reduced the fat content of our diets, more Americans will die this year of heart disease than ever before. Statistics from the American Heart Association show that 75 million Americans currently suffer from heart disease, 20 million have diabetes and 57 million have pre-diabetes. These disorders are affecting younger and younger people in greater numbers every year. Simply stated, without inflammation being present in the body, there is no way that cholesterol would accumulate in the wall of the blood vessel and cause heart disease and strokes. Without inflammation, cholesterol would move freely throughout the body as nature intended. It is inflammation that causes cholesterol to become trapped. Inflammation is not complicated -- it is quite simply your body's natural defence to a foreign invader such as a bacteria, toxin or virus. The cycle of inflammation is perfect in how it protects your body from these bacterial and viral invaders. However, if we chronically expose the body to injury by toxins or foods the human body was never designed to process,a condition occurs called chronic inflammation. Chronic inflammation is just as harmful as acute inflammation is beneficial. What thoughtful person would willfully expose himself repeatedly to foods or other substances that are known to cause injury to the body? Well, smokers perhaps, but at least they made that choice willfully. The rest of us have simply followed the recommended mainstream diet that is low in fat and high in polyunsaturated fats and carbohydrates, not knowing we were causing repeated injury to our blood vessels. This repeated injury creates chronic inflammation leading to heart disease, stroke, diabetes and obesity. Let me repeat that: The injury and inflammation in our blood vessels is caused by the low fat diet recommended for years by mainstream medicine. What are the biggest culprits of chronic inflammation? Quite simply, they are the overload of simple, highly processed carbohydrates (sugar, flour and all the products made from them) and the excess consumption of omega-6 vegetable oils like soybean, corn and sunflower that are found in many processed foods. Take a moment to visualize rubbing a stiff brush repeatedly over soft skin until it becomes quite red and nearly bleeding. you kept this up several times a day, every day for five years. If you could tolerate this painful brushing, you would have a bleeding, swollen infected area that became worse with each repeated injury. This is a good way to visualize the inflammatory process that could be going on in your body right now. Regardless of where the inflammatory process occurs, externally or internally, it is the same. I have peered inside thousands upon thousands of arteries. A diseased artery looks as if someone took a brush and scrubbed repeatedly against its wall. Several times a day, every day, the foods we eat create small injuries compounding into more injuries, causing the body to respond continuously and appropriately with inflammation. While we savor the tantalizing taste of a sweet roll, our bodies respond alarmingly as if a foreign invader arrived declaring war. Foods loaded with sugars and simple carbohydrates, or processed with omega-6 oils for long shelf life have been the mainstay of the American diet for six decades. These foods have been slowly poisoning everyone. How does eating a simple sweet roll create a cascade of inflammation to make you sick? Imagine spilling syrup on your keyboard and you have a visual of what occurs inside the cell. When we consume simple carbohydrates such as sugar, blood sugar rises rapidly. In response, your pancreas secretes insulin whose primary purpose is to drive sugar into each cell where it is stored for energy. If the cell is full and does not need glucose, it is rejected to avoid extra sugar gumming up the works. When your full cells reject the extra glucose, blood sugar rises producing more insulin and the glucose converts to stored fat. What does all this have to do with inflammation? Blood sugar is controlled in a very narrow range. Extra sugar molecules attach to a variety of proteins that in turn injure the blood vessel wall. This repeated injury to the blood vessel wall sets off inflammation. When you spike your blood sugar level several times a day, every day, it is exactly like taking sandpaper to the inside of your delicate blood vessels. While you may not be able to see it, rest assured it is there. I saw it in over 5,000 surgical patients spanning 25 years who all shared one common denominator -- inflammation in their arteries. Let's get back to the sweet roll. That innocent looking goody not only contains sugars, it is baked in one of many omega-6 oils such as soybean. Chips and fries are soaked in soybean oil; processed foods are manufactured with omega-6 oils for longer shelf life. While omega-6's are essential -they are part of every cell membrane controlling what goes in and out of the cell -- they must be in the correct balance with omega-3's. If the balance shifts by consuming excessive omega-6, the cell membrane produces chemicals called cytokines that directly cause inflammation. Today's mainstream American diet has produced an extreme imbalance of these two fats. The ratio of imbalance ranges from 15:1 to as high as 30:1 in favor of omega-6. That's a tremendous amount of cytokines causing inflammation. In today's food environment, a 3:1 ratio would be optimal and healthy. To make matters worse, the excess weight you are carrying from eating these foods creates overloaded fat cells that pour out large quantities of pro-inflammatory chemicals that add to the injury caused by having high blood sugar. The process that began with a sweet roll turns into a vicious cycle over time that creates heart disease, high blood pressure, diabetes and finally, Alzheimer's disease, as the inflammatory process continues unabated. There is no escaping the fact that the more we consume prepared and processed foods, the more we trip the inflammation switch little by little each day. The human body cannot process, nor was it designed to consume, foods packed with sugars and soaked in omega-6 oils. There is but one answer to quieting inflammation, and that is returning to foods closer to their natural state. To build muscle, eat more protein. Choose carbohydrates that are very complex such as colorful fruits and vegetables. Cut down on or eliminate inflammation- causing omega-6 fats like corn and soybean oil and the processed foods that are made from them. One tablespoon of corn oil contains 7,280 mg of omega-6; soybean contains 6,940 mg. Instead, use olive oil or butter from grass-fed beef. Animal fats contain less than 20% omega-6 and are much less likely to cause inflammation than the supposedly healthy oils labelled polyunsaturated. Forget the "science" that has been drummed into your head for decades. The science that saturated fat alone causes heart disease is non-existent. The science that saturated fat raises blood cholesterol is also very weak. Since we now know that cholesterol is not the cause of heart disease, the concern about saturated fat is even more absurd today. The cholesterol theory led to the no-fat, low-fat recommendations that in turn created the very foods now causing an epidemic of inflammation. Mainstream medicine made a terrible mistake when it advised people to avoid saturated fat in favor of foods high in omega-6 fats. We now have an epidemic of arterial inflammation leading to heart disease and other silent killers. What you can do is choose whole foods your grandmother served and not those your mom turned to as grocery store aisles filled with manufactured foods. By eliminating inflammatory foods and adding essential nutrients from fresh unprocessed food, you will reverse years of damage in your arteries and throughout your body from consuming the typical American diet.
Heart Surgeon Speaks Out On What Really Causes Heart Disease ~Dr. Dwight Lundell

We physicians with all our training, knowledge and authority often acquire a rather large ego that tends to make it difficult to admit we are wrong. So, here it is. I freely admit to being wrong. As a heart surgeon with 25 years experience, having performed over 5,000 open-heart surgeries, today is my day to right the wrong with medical and scientific fact.

I trained for many years with other prominent physicians labelled "opinion makers." Bombarded with scientific literature, continually attending education seminars, we opinion makers insisted heart disease resulted from the simple fact of elevated blood cholesterol.

The only accepted therapy was prescribing medications to lower cholesterol and a diet that severely restricted fat intake. The latter of course we insisted would lower cholesterol and heart disease. Deviations from these recommendations were considered heresy and could quite possibly result in malpractice.

It Is Not Working!

These recommendations are no longer scientifically or morally defensible. The discovery a few years ago that inflammation in the artery wall is the real cause of heart disease is slowly leading to a paradigm shift in how heart disease and other chronic ailments will be treated.

The long-established dietary recommendations have created epidemics of obesity and diabetes, the consequences of which dwarf any historical plague in terms of mortality, human suffering and dire economic consequences.

Despite the fact that 25% of the population takes expensive statin medications and despite the fact we have reduced the fat content of our diets, more Americans will die this year of heart disease than ever before.

Statistics from the American Heart Association show that 75 million Americans currently suffer from heart disease, 20 million have diabetes and 57 million have pre-diabetes. These disorders are affecting younger and younger people in greater numbers every year.

Simply stated, without inflammation being present in the body, there is no way that cholesterol would accumulate in the wall of the blood vessel and cause heart disease and strokes. Without inflammation, cholesterol would move freely throughout the body as nature intended. It is inflammation that causes cholesterol to become trapped.

Inflammation is not complicated -- it is quite simply your body's natural defence to a foreign invader such as a bacteria, toxin or virus. The cycle of inflammation is perfect in how it protects your body from these bacterial and viral invaders. However, if we chronically expose the body to injury by toxins or foods the human body was never designed to process,a condition occurs called chronic inflammation. Chronic inflammation is just as harmful as acute inflammation is beneficial.

What thoughtful person would willfully expose himself repeatedly to foods or other substances that are known to cause injury to the body? Well, smokers perhaps, but at least they made that choice willfully.

The rest of us have simply followed the recommended mainstream diet that is low in fat and high in polyunsaturated fats and carbohydrates, not knowing we were causing repeated injury to our blood vessels. This repeated injury creates chronic inflammation leading to heart disease, stroke, diabetes and obesity.

Let me repeat that: The injury and inflammation in our blood vessels is caused by the low fat diet recommended for years by mainstream medicine.

What are the biggest culprits of chronic inflammation? Quite simply, they are the overload of simple, highly processed carbohydrates (sugar, flour and all the products made from them) and the excess consumption of omega-6 vegetable oils like soybean, corn and sunflower that are found in many processed foods.

Take a moment to visualize rubbing a stiff brush repeatedly over soft skin until it becomes quite red and nearly bleeding. you kept this up several times a day, every day for five years. If you could tolerate this painful brushing, you would have a bleeding, swollen infected area that became worse with each repeated injury. This is a good way to visualize the inflammatory process that could be going on in your body right now.

Regardless of where the inflammatory process occurs, externally or internally, it is the same. I have peered inside thousands upon thousands of arteries. A diseased artery looks as if someone took a brush and scrubbed repeatedly against its wall. Several times a day, every day, the foods we eat create small injuries compounding into more injuries, causing the body to respond continuously and appropriately with inflammation.

While we savor the tantalizing taste of a sweet roll, our bodies respond alarmingly as if a foreign invader arrived declaring war. Foods loaded with sugars and simple carbohydrates, or processed with omega-6 oils for long shelf life have been the mainstay of the American diet for six decades. These foods have been slowly poisoning everyone.

How does eating a simple sweet roll create a cascade of inflammation to make you sick?

Imagine spilling syrup on your keyboard and you have a visual of what occurs inside the cell. When we consume simple carbohydrates such as sugar, blood sugar rises rapidly. In response, your pancreas secretes insulin whose primary purpose is to drive sugar into each cell where it is stored for energy. If the cell is full and does not need glucose, it is rejected to avoid extra sugar gumming up the works.

When your full cells reject the extra glucose, blood sugar rises producing more insulin and the glucose converts to stored fat.

What does all this have to do with inflammation? Blood sugar is controlled in a very narrow range. Extra sugar molecules attach to a variety of proteins that in turn injure the blood vessel wall. This repeated injury to the blood vessel wall sets off inflammation. When you spike your blood sugar level several times a day, every day, it is exactly like taking sandpaper to the inside of your delicate blood vessels.

While you may not be able to see it, rest assured it is there. I saw it in over 5,000 surgical patients spanning 25 years who all shared one common denominator -- inflammation in their arteries.

Let's get back to the sweet roll. That innocent looking goody not only contains sugars, it is baked in one of many omega-6 oils such as soybean. Chips and fries are soaked in soybean oil; processed foods are manufactured with omega-6 oils for longer shelf life. While omega-6's are essential -they are part of every cell membrane controlling what goes in and out of the cell -- they must be in the correct balance with omega-3's.

If the balance shifts by consuming excessive omega-6, the cell membrane produces chemicals called cytokines that directly cause inflammation.

Today's mainstream American diet has produced an extreme imbalance of these two fats. The ratio of imbalance ranges from 15:1 to as high as 30:1 in favor of omega-6. That's a tremendous amount of cytokines causing inflammation. In today's food environment, a 3:1 ratio would be optimal and healthy.

To make matters worse, the excess weight you are carrying from eating these foods creates overloaded fat cells that pour out large quantities of pro-inflammatory chemicals that add to the injury caused by having high blood sugar. The process that began with a sweet roll turns into a vicious cycle over time that creates heart disease, high blood pressure, diabetes and finally, Alzheimer's disease, as the inflammatory process continues unabated.

There is no escaping the fact that the more we consume prepared and processed foods, the more we trip the inflammation switch little by little each day. The human body cannot process, nor was it designed to consume, foods packed with sugars and soaked in omega-6 oils.

There is but one answer to quieting inflammation, and that is returning to foods closer to their natural state. To build muscle, eat more protein. Choose carbohydrates that are very complex such as colorful fruits and vegetables. Cut down on or eliminate inflammation- causing omega-6 fats like corn and soybean oil and the processed foods that are made from them.

One tablespoon of corn oil contains 7,280 mg of omega-6; soybean contains 6,940 mg. Instead, use olive oil or butter from grass-fed beef.

Animal fats contain less than 20% omega-6 and are much less likely to cause inflammation than the supposedly healthy oils labelled polyunsaturated. Forget the "science" that has been drummed into your head for decades. The science that saturated fat alone causes heart disease is non-existent. The science that saturated fat raises blood cholesterol is also very weak. Since we now know that cholesterol is not the cause of heart disease, the concern about saturated fat is even more absurd today.

The cholesterol theory led to the no-fat, low-fat recommendations that in turn created the very foods now causing an epidemic of inflammation. Mainstream medicine made a terrible mistake when it advised people to avoid saturated fat in favor of foods high in omega-6 fats. We now have an epidemic of arterial inflammation leading to heart disease and other silent killers.

What you can do is choose whole foods your grandmother served and not those your mom turned to as grocery store aisles filled with manufactured foods. By eliminating inflammatory foods and adding essential nutrients from fresh unprocessed food, you will reverse years of damage in your arteries and throughout your body from consuming the typical American diet.

Patti

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SoBuzy replied on Sat, Jan 12 2013 8:57 AM

Patti, Great article...I have been trying to go by this and it is hard..it's funny how the news is saying we are the worst country in the amounts of corn syrup...then add the sugar....the ONLY thing I would add is to use olive oil only when there's no high heat as it turns rancid with high heat....Grapeseed oil for high heat...it is not cheap but you use so little it is so worth having on hand...thanks for sharing! I certainly am enjoying ths post!

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Patti replied on Sat, Jan 12 2013 9:19 AM

It's encouraging to see so many of us making progress.  Healthier eating, exercise and for those of us who need it, weight loss.

One thing to keep in mind.  Making changes is difficult.  Making changes starts in the mind long before physical action is taken.  So, if you are reading this, and feeling bad about not making the progress you want, remember, just by coming here, you are making progress. 

I had some training in biofeedback once.  What we imagine results in changes.  Over focused 'direct' thought sometimes back fires.  For example.  People can learn to warm their hands by using their mind alone.  Think "hands warm up, hands warm up" actually backfires resulting in colder hands.  But imagine holding them up to a fire, or in hot sand at the beach.  It is imagination that warms the hands, sometimes as much as 3-4 degrees within minutes.  (incidentally, some have reported that when doing this to warm hands, migraine head aches decreased as well.)

When "dieting" I find myself thinking about and wanting what I should not have and I feel deprived.   Telling myself I can make healthy choices, and seeing myself as healthy helps me to do what is healthy. 

I think I now need to imagine how nice it will be to go cross country skiing today.  The sun is coming up, and it's going to be a beautiful day.

Patti

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Brandy (Modern_Mosaic_Mom) replied on Sat, Jan 12 2013 9:39 AM

I've been a bit MIA, but my weeks are super packed right now.  Monday I start seeing my trainer at the gym again.  I saw her for the first time in three months this past Wednesday and I got the, "Haven't seen you in a while!" I was expecting it, but at least she was nice about it.  I told her that I kinda fell off the wagon and gained about 5 lbs over the holidays, but I'm back to tracking my food on MFP and doing cardio (trying to increase my endurance before she gets her hands on me again ).    ^__^

She really is awesome.  She wants to see me twice a week for a few weeks.  I'm not sure why, but I do have the sessions built up, so I might as well make the most of it while I'm paying for it.  I won't be able to renew my contract in July.  I've also started Financial Peace University on Wednesday nights, so I am pretty much making this year all about honoring God with my body and my finances.  Both things are issues my family has faced for many many generations.  I'm doing my best to break out of it.  

Patti - Thank you for the article!  I have a coworker who was raised on non-fat, low-fat, fat-free food and swears by it.  She went to the doctor last year and was told she was pre-diabetic.  She is a normal healthy weight.  I am definitely not a normal or healthy weight and I have a history of diabetes in my family and every time I do a physical (every 3 years), the doctor is constantly surprised at how healthy I am despite my weight.  One doctor actually looked mad.  LOL  I was raised on full fat everything.  My issue is my issues with overeating.

This past week I have done well.  I work for an apartment locator, so we have properties market to us regularly.  Some weeks more than others, but this last week seemed to be the one that took the cake...and cookies...and candy...and pizza....literally.  We had one property bring us Dr. Pepper Cake and LOADS of pizza (from my favorite place none the less).  I had none of it.  The following day another property brought us 4 trays of cookies.  I managed to pass by them as well.

My other co-workers would walk by and grab one or two or four of whatever was there and ask me if I wanted some.  I told them no thank you.  No explanation (if you explain things to people, they question your sanity, I have come to learn).  They shrug and say, "well, I have no will-power."  I let them walk away because, really, it's none of my business.  I won't judge them for eating cookies.  I'd rather make my own so I know what's going into them anyway.

Yesterday I got off work early because my hours were up and my boss actually let me leave (he'll sometimes let me get overtime if he feels my presence is a necessity...which is most of the time).  I went to the gym and, because I have a friend that is running the Disney World Marathon tomorrow, I was going to try to elliptical a half marathon in homage to her.  I got a 10k in and then went swimming.  LOL  Oh!  Something that was sweet - While I was swimming, there was an older gentleman there running in the pool.  Not unusual.  I actually like running in the pool too, but I felt like working my arms after the hour and a half on the elliptical.  But as I stopped for a quick rest, he said, "You make that look so easy."  Well, I love swimming and I swim well, so that is probably why.  When I was about to get out he said, "You swim remarkably well.  I was in the Navy and there aren't many people that can swim like you do."   It was definitely a nice compliment.  :)  

Enough of my novel (making up for not posting all week...sorry...lol)   Great job to those that are losing and to those that aren't, I'll say it every week - KEEP GOING!!! Don't let the number on the scale equal what you are worth.  You are worth SO MUCH MORE than that number could ever portray!

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Marie replied on Sat, Jan 12 2013 10:35 AM

LOL Jeanine!  Congrats on your loss, WTG!

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Marie replied on Sat, Jan 12 2013 10:36 AM

Michelle, good job, 5 lbs.!  Keep up the good work.

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Nana replied on Sat, Jan 12 2013 10:49 AM

Patti

Great article.  I have felt for a long time that part of our diet issues and health issues come from all the processed foods and chemicals in our foods.   We have went back to using butter instead of margarine a long time ago.

Did you know that margarine is only a single molecule different from plastic.   And if left setting out for really long periods that it doesn't change or mold and that flys won't even touch it.

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Marie replied on Sat, Jan 12 2013 11:14 AM

Patti, that article was eye opening, thanks for sharing.  I think that is what most of us want to do, go back to grandma's way of eating and cooking.  It's hard these days for woman, they need to work to get by, especially the single moms who are just drained by the end of the day and don't want to prepare a meal.  Fast food is here all around us so we turn to that or eat out where seldom fresh food is cooked or it's cooked with sauces laced with the wrong ingredients.

I've had a dream for a long time, which I've shared with a chosen few, now I'm going to share it with you. How do I put this simply??  Hmmm  Here goes.  The government should pay women salaries to stay home and raise their children and keep a home for their families.  Simple enough?  Ouch, here come the bricks and shoes and whatever else you have close to throw at me.  You want to turn the clock back to where women didn't matter and were used instead of appreciated, you ask?  Yes, but with the status we hold in our country today.  Salaried, stay at home, raise the kids, make a home, MOMS.  There, I've said it!  Now think about it and stop throwing things at me and post your thoughts instead and be kind.  :  )  Here goes.........I'm hitting Post.......Too late nooowwwww....

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Marie replied on Sat, Jan 12 2013 11:59 AM

Brandy, sounds like you have it all together, good for you, you go girl!

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Donna B replied on Sat, Jan 12 2013 12:02 PM

Thanks Patti for this excellent article!  

This was very helpful for me personally.  I was diagnosed with coronary artery disease last year -  in spite of having very low cholesterol  levels.  When I asked the heart specialist why and what I could do, the only response was that it probably was hereditary and there was nothing I could do dietary-wise to improve the situation...but to keep as active as possible.  Not really much help at all!!!

We actually had cut out margarine a long time ago and use butter and olive oil predominantly.   And, thank you SoBuzy for the pointer to Grapeseed Oil for high heat cooking.  I didn't know that, but will get some!

We also have been cutting back drastically on processed foods, using a slow cooker, and home grown vegetables for about 90% of our food choices.

But sugars...including CHOCOLATE!!!  This article may be the final kick in the #$&** that I needed to break the chocolate habit for good...no kidding... 

 Winthrop, WA

 

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