February 19, 2013

Restricting Fruit Intake?!

Did Fruits are a great way to get healthy antioxidants, vitamins and minerals.  Many of us choose fruit over vegetables simply because fruits taste betteryou know that you can get all the healthy antioxidants, minerals and vitamins from vegetables without consuming any fruit?  True story.

Fructose is the simple sugar found in fruit.  An over consumption of fruit  and sugar in general has been linked to insulin resistance and leptin resistance.  Insulin and leptin are hormones that affect energy levels and ultimately determine your health and lifespan.  They work together to control the quality and rate of your metabolism.  Leptin, produced by your fat cells, communicates with your brain to let your brain know how much energy is available and what to do with it.  If your leptin hormone is working properly, when your fat cells are full, the brain receives a “stop eating” signal.  If your leptin hormone is imbalanced, you’re never full, don’t burn fat and obesity can set in with an entire host of impairments.

The sure way to become leptin and insulin resistance is to continuously introduce refined carbohydrates, grains, fructose and processed foods.  What is continuously?  If you are consuming refined sugar on a daily basis, you could be insulin and leptin resistant.  Inflammation increases as a result of insulin and leptin resistance and then the body begins to suffer in many ways.  The only way to diminish the effects of insulin and leptin resistance is the consume a whole foods diet that lacks sugar.  There is not a medication that will reestablish proper leptin (and insulin) signaling.  A diet that is thoughtfully planned involving good fats, avoiding blood sugar spikes and regular healthy supplementation will induce leptin and insulin sensitivity.

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As a society, we believe that because fruit is natural and a whole food, we can consume as much as we want.  WRONG!  Fruit is fructose and replacing high-sugar cereals, grains and dairy products with fruit will not solve the problem.  The research is becoming more evident showing a connection between excessive fructose consumption, obesity and chronic disease.  In order to optimize health, it is important to consider all sources of fructose.  A predominantly based carbohydrate diet will increase high blood pressure, elevate triglycerides, increase inflammation, induce fatty liver disease and the the obvious one, obesity.  Sounds like a train wreck.

Do yourself a favor, track the grams of sugar you consume in one day.  If you are consuming more than 25 grams of sugar, you could be at risk for the train wreck.

Nutrition is a journey…eat for the journey.

Have a nutritionally sound week!




Lisa Garrett is married, mother of 4 boys.  Lisa is currently a nutritional counselor at Smith and Esch where she has implemented her “Eat to Succeed” nutrition program.  She has over 25 years nutrition and weight loss counseling as well as group exercise and fitness teaching.  She holds Bachelor of Science degree in Exercise Science and is currently working towards a Master’s Degree in Holistic Nutrition.  Lisa owned her own group exercise studio for 10 years.  She also supported corporate wellness programs for local companies including Fortune 500 Union Pacific Railroad and ConAgra.  An avid fitness enthusiast, Lisa holds a long-standing certification with the American Council on Exercise and recently obtained her Metabolic Type Adviser certificate. More nutritional information like this is available to members of Fitness For Golf.



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