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What you should know about carbohydrate density and "healthy" carb swaps

If you're familiar with the #Fab4lifestyle and my nutrition approach, then you know I like to teach my clients to understand the science behind how the food we eat affects our body and our health. And one of the keys to living well, feeling great, and managing weight and energy levels is blood sugar. Besides sugar (which most people know to avoid) another topic that comes up all of the time is carbohydrates. When you're reading a nutrition label, besides the sugar content, the first thing I always check for is the net carb count (total carbs minus fiber). Why? Because foods that are higher in net carbs convert to more blood sugar in your body more quickly. The higher...

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Coconut Oil 101

The benefits of coconut oil seem limitless from hair masks and lotion to edible coffee creamers. However, what has us at beWELL intrigued are the benefits related to weight loss, cravings and a boost in metabolism. The scary part is many of us don’t even realize when we have Candida overgrowth. (Candida albicans is yeast or fungus that normally inhabits our digestive system. aka bad bacteria)In healthy people, candida is kept in check by beneficial microorganisms, or probiotics. This “good” bacteria, however, can be easily destroyed by antibiotics, prescription medications, birth control pills, poor diet and daily stress, allowing Candida yeast to grow out of control and produce infections. Thought to affect more than 40 million Americans, Candida can cause...

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Health Hack: My Top 5 Salad Upgrades

There are so many fun and interesting ways to bring vitamins, nutrients and protein to your salad that go beyond grilled chicken. Here are some of my favorite ways to give your salad an unexpected boost of nutrition and creativity!After recently attending an event celebrating the launch of Ocean Spray’s new cranberry extract water, PACt(TM), I was so inspired by small and easy ways to bring better health in to your life, every day. Here are my tips for an #evenbetter salad…..MicrogreensNot to be confused with 48 hour grown sprouts, microgreens are grown in soil and sunlight for at least 7 days. These medicinal baby leaves were found to contain four to six times more nutrients than the mature leaves of the...

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Balance Your Blood Sugar

Blood sugar, or glucose, is our main source of energy. It dictates how hungry and energetic we feel. Blood sugar is produced when we breakdown any carbohydrate—from quinoa to cake. The key idea with respect to blood sugar is balance. We feel best and lose fat when our blood sugar is balanced: not too high, not too low. Eating the right amount of protein, fat and fiber at each meal can help you naturally stabilize blood sugar to burn fat and have consistent energy throughout the day. It will also help to keep aggressive insulin spikes at bay. (More on this below.)Blood Sugar Regulation and InsulinOur pancreas creates a hormone called insulin that is released into the blood steam to regulate blood sugar....

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