Foods Without High Fructose Corn Syrup

As always, I am fighting against the impact of High Fructose Corn Syrup in our food. If you haven't visited HighFructoseFighter.com you may want to take a minute to learn about why you want to avoid HFCS. Below is a list of foods that do not have High Fructose Corn Syrup...Yea! Vote with your dollars and fight High Fructose Corn Syrup.

Baking and Cooking Ingredients:
•Betty Crocker 7-Layer Bar(mix)
•Betty Crocker Dark Chocolate Brownie mix
•Betty Crocker cake icing
•Bisquick

Beverages
•Northland Cranberry Juice
•China Cola
•Dr.Pepper(original formula)
•Jones Soda (recently announced that they were going back to real sugar)
•Goose Island soda (Root Beer, Orange Soda)
•Calistoga Juice Squeeze
•Simply Orange juice products
•Simply Lemonade
•Tropicana OJ
•Nestle NesQuik Chocolate Milk Mix
•Nestle "Abuelita" Chocolate Syrup (Hispanic Section)
•R.W. Knudsen Recharge (sports drink)
•Fuze Drinks
•TeaZazz
•Vivi Smart Soda

Bread
•Pepperidge Farms whole grain honey oat
•Nature's Own Sugar Free 100% Whole Grain bread link
•Nature's Own -Honey 7 Grain link
•Nature's Own 100% whole wheat link
•Martins Potato breads and rolls
Thomas's Low Carb English Muffins
•Thomas Hearty Grain Honey Wheat English Muffins (?)
•Nature's Own -Healthline SugarFree Wholewheat
•Ezekiel 4:9 sprouted grain breads (in freezer section)
•Francisco International Extra Sour Dough bread (the regular Sour Dough does contain hfcs)
•Pepperidge Farm Honey Wheatberry
•Milton's Wheat and Multi-grain bread
•Bagels from a local Jewish bakery
•Kirkland brand (Costco) multigrain bread
•Sara Lee Cinnamon Raisin
•Pepperidge Farm whole grain bagel
•Matthew's All Natural Bread
•Amana Multi Grain Bread
•Country Hearth 12-Grain Bread
•Earth Grains 100% Natural 7-Grain Bread
•Orrow Wheat Light 100% Whole Wheat
•Rays New York Bagels
•Whole Foods store brand hot dog and hamburger buns (they are whole wheat)
•FlatOut Bread
•Alternative Bagel --- sweat wheat

Breakfast Cereals
•Post Grape-Nuts
•Life Cereal/Cinnamon Life
•Quaker Oatmeal
•Cheerios
•Most cereals labeled "Organic"
•Kashi Go Lean (original and Crunch)
•Barabara's Puffins
•Chex Cereals (Wheat, Rice and Corn)
•Kroger Apple Dapples
•Post Honey Bunches of Oats
•Great Value fruit and cream instant oatmeal
•Mom's Best Natural Cereals (all varieties) link

Breakfast Pasteries / Waffles / Bars
•Eggo Nutrigrain Blueberry
•Kashi Go Lean and Heart to Heart Waffles
•The TLC granola bars, by Kashi, all are HFCS free
•Bisquick Mix

Candy
•Lindt Lindor truffles (balls)
•Cost Plus World Market has a lot of imported candy from Germany
•Kellogg's Yogos Bits

Condiments
•Heinz organic tomato ketchup
•French's Worcestershire
•Farman's pickle relish
•Mt. Olive Hamburger dill chips
•Annie's Natural Organic Ketchup
•Frenchs Honey Dijon Mustard
•Woeber Sweet And Spicy Mustard
•Consorzio Bbq Sauce Organic Original
•Whole Foods 365 Ketchup (both regular and Organic)
•Kroger coctail sauce

Cookies and Cakes
•Pepperidge Farm Chessmen cookies -- plain and the new chocolate
•Kedem Tea Biscuits (reg. and chocolate) --- found in the Kosher section
•Paul Newman sandwich cookies
•Kashi line of cookies
•Back to Nature peanut butter sandwich cookies
•Destrooper Almond Thins Cookie
•Destrooper Butter Crisp Cookies
•Keebler Pecan Sandies Cookies
•Keebler Simply Sandies Cookies
•Lu Le Petit Beurre Cookies
•Lu Scottish Recipe Shortbread
•Mi-Del Snaps Ginger
•Newmans Wheat Free Fig Newton Cookies
•Newmans Own Ginger Os Ginger N Creme Cookies
NewmanS Own Alphabet Cookies
•Pepperidge Farms Butter Chessman Cookies
•Pepperidge Farm 100% Natural Varieties

Chocolate
•Cadbury - Most Varieties
•Hershey's Symphony
•Hershey's 100 Calorie Wafer Bar
•Hershey Skor Candy Bar
•Hershey Special Dark Candy Bar
•Dove - Most varieties
•Reeses Peanut Butter Cups
•Most Imported (Europe) and Organic chocolate

Crackers
•Annies - Cheddar cheese bunnies and honey graham bunnies
•Wasa Crisp Breads (all varieties)
•Atheno's baked pita chips
•Stacey's Naked Pita bread chips
•Dare Vinta Crackers
•Triscuits
•Great Value (Walmart's brand) cracked wheat rounds
•Stone Ground (the white square crackers from Canada)

Dairy
•Brown Cow vanilla yogurt
•Southern Home Nonfat Plain Yogurt
•Dannon Plain Yogurt*
•Mountain High Yogurt
•Dannon All Natural Vanilla Yogurt
•Dannon All Natural Coffee Yogurt
•Horizon Organic Fat Free Yogurt
•Nancys Reduced Fat Plain
•Nancy's Whole Milk Honey Yogurt
•Stoneyfield Farm Yobaby Yogurt

Fruits and Vegetables - Canned
•Motts Natural (No Sugar Added)Apple Sauce
•Most no sugar added packed fruit (check labels)

Granola Bars
•Nature Valley Roasted Nut Crunch bars
•Kashi Bars
•Odwalla Bars

Ice Cream
•Breyers - All Natural Coffee
•Breyers - All Natural Cherry Vanilla
•Breyers - All Natural Mint Chocolate Chip
•Luigi Italian Ice

Jam, Jelly, Syrup, Spreads
•Skippy Peanut Butter
•Costco makes an organic peanut butter
•Whole Foods brand peanut butter
•Karo Dark (with Blue label)
•Karo Brown Sugar syrup
•Hero Jams (from Swizterland)
•Darbo Jams (from Austria)
•Whole foods brand (365) strawberry jam
•Sarabeth Jam
•Smuckers organic grapy jelly
•Safeway "O" Organics Maple Syrup
•Harry and David Ancho sweet chili peper spread

Pastries
•Ask Local Bakeries

Salad Dressings
•Great Value (WalMart) Zesty Italian Dressing
•Hellmann's Real Mayonnaise
•HIdden Valley Ranch Old Fash.Buttermilk
•Blue Plate Mayonnaise
•Ken's Sweet Vidalia Onion dressing
•Annie's Naturals organic papaya poppyseed salad dressing.
•Annie's Naturals Goddess Dressing
•Brianna's Homemade Blush Vinaigrette Salad Dressing
•Drew's Salad Dressings
•Most Neumann's varieties
•Kraft Honey Dijon Vinaigreette, dressing & marinade
•Kraft Balsamic Vinaigreette, dressing & marinade

Sauces
•Barilla Pesto
•Ken's Steak House Honey Teriyaki Marinade
•Kikkoman Soy Sauce
•Soy Vey Very Very Teriyaki
•Bullseye BBQ sauce Original

Snacks
•Frito's corn chips
•Natural Cheetos

Soups
•Annie's Organic Soups

Weight is About More than Just Eating

I often hear, “I need to get in control of my eating,” from new clients who have struggled with their weight for years. Usually, after a couple of weeks of working together, the client discovers that overeating is actually just a symptom of, “I need to get in control of my life.” Food and health seem to follow the pattern of all other areas of our lives, or better said, food and health seem to follow how we respond to all other areas of our lives.
With the complexity of life what can we do to respond better? What can we do to encourage a healthy lifestyle?

1. Eliminate Negative Mind Chatter: Often referred to as “Mindful Living.” Notice what you are saying to yourself day in and day out. If your thoughts are negative you will look for something to soothe and comfort. Food can be a quick pick me up with a really quick plummet.

2. Maintain Relationships: Keep your relationships healthy and strong. We need real connections that stimulate us emotionally and intellectually.

3. Success: We all need to feel successful. Make goals to ensure you are always progressing. Having a bad day? Make those goals real small and then build on each success.

4. Journal: I hate to even say this because we often envision the boring journal assignment from school. You can journal on a napkin while at lunch. The point is the connection between the tangible process of writing and verbalizing your words engages you emotionally in a new way and problems and feelings become clear.

5. Manage Stress: “Manage” is the key word. If you don’t have a process for managing stress eating can easily become your default. Choose how you will manage stress, find the one thing that helps you consistently and make it your stress manager.

Make your healthy lifestyle about life not food. The shift will give you great results!

Ride The Wave

Ride the Wave this Summer!

We often believe that when we hit our healthy weight, we will be free from cravings once and for all. Unfortunately, environmental triggers, physiological triggers, emotional triggers, and addictive triggers will still be hiding around some unsuspecting corner. The problem arises when we feel like a failure simply because we really want to eat that piece of cake or fast food that we know will stimulate the addictive eating area of the brain, sending us into a mindless eating frenzy.

Well, stop the demoralizing mind chatter, and realize that you will never be able to eliminate being exposed to triggers or cravings. The goal is to eliminate the affect and power these triggers have on your actions. Keep building your tools and strength, and you will soon find that desire trumps those cravings and triggers.

I like to compare cravings to riding a wave. They come in big and strong, but when you ride them out, they lose all strength and power. Each time you master a craving, it is like mastering that big wave: You become better skilled and masterful. It soon becomes natural.

Remember, cravings are common for all of us; they are not a sign of weakness or failure. Ride the wave with patience and persistence, and feel your own strength as the wave loses all power.

Potato Chips For Breakfast?

Potato Chips for Breakfast?

The key to weight management is not another diet with someone telling you what, when, and how to eat. The key to weight management is understanding the "why" to cravings, both physical and emotional. Let me give you an example of a "why" to a craving and what could have become a downward spiral into the black hole of guilt and eating.

I began a new form of movement this past week. It is an indoor cycling camp, which lasts 5 months, and is a pretty rigorous training to prepare for next spring’s outdoor road cycling. Because it is new to my body and the sessions are longer than I have been currently experiencing, they have been fairly difficult for me. Well, when I returned from class this morning, there was a bag of potato chips left on the counter from the night before. I don't really like potato chips, nor are they a food that sets off addictive eating or obsessive thoughts for me. However, I took a few chips to eat while I was preparing my breakfast. Oh wow! They tasted so good, and soon I was grabbing more and more. I stopped, asked myself, "what is going on? Why am I eating these chips like crazy? What is it that they are giving me that is creating this craving?" I soon realized that it was the salt. My body had actually been depleted from my new exercise of important salt, and my body was letting me know.

Now I wouldn't recommend getting your salt intake from potato chips, but that is actually what I did. They tasted so good, and I needed the salt. So instead of beating myself up, I just ate potato chips for breakfast. What did I learn from it? I need to watch my salt intake when I am exercising and exerting a lot of effort and sweat. Then, I need to make sure I get enough salt from a healthy source to compensate, or I risk having those very strong cravings for anything with salt.

Listen to your body! Find the real reason of cravings. Emotional and physical changes cause physiological cravings. Visit Totellwellness.com for help with your emotional and physical cravings.

When Would You Stop Eating?

When would you stop eating?

I had an odd thought yesterday. Suppose you had a large plate of your favorite food and you began eating. But after a few bites, you noticed that the amount of food on your plate remained the same as when you first started eating. No matter how much you ate, the same amount of food was left on your plate. You really couldn't measure how much you had eaten. There was no way of knowing when you had finished your meal by the plate being empty, because it just kept replenishing itself. Would you know when to stop? If there were no way to measure or calculate how much food you were eating, how full would you want your stomach to get before you stopped?

Try this little mental exercise while you are eating sometime: Pretend that the amount of food will remain the same no matter how much you eat. How will you know when to stop if the plate is never clean or partially empty? Can you use your hunger index or full index to determine when you have had enough? Can you feel how full your stomach is? With no external clues, can you listen to your body to know when it has been properly refueled and has actually had enough?

Try it! Test your ability to trust yourself and intuitively tell yourself when you have eaten enough. Your body knows; you just have to learn to listen.

If you want to learn more about W.H.I. (What is your Hunger Index), logon to TotellWellness.com for more information.