Mindset Shift! Citrus Diet

Have you ever tried the Citrus Diet?

After trying (and failing to release much excess weight on the Bone Broth Diet), I switched to eating only citrus fruits for 7 days. (Thanks to reading an email from raw vegan health coach, Life Regenerator, Dan McDonald!)

I ate only grapefruit, oranges, and tangerines for 7 days, and drank water with limes and lemons, along with one or two cups of herb tea each day. And what were my results?

Raw fruit: Florida grapefruit, Florida orange, and Cuties tangerines

I released 6 pounds! The easiest weight loss I have experienced in a long time.

As for the mindset shift, I believe once you make up your mind to do something (like lose weight), you will focus on it to breathe, eat, and sleep your goal! Haha! Yes, and you will find ways to make it fun!

Now, here’s the best part – my BRAIN functioned better, plus I saw and felt differences in my skin!

  • Less moody
  • More clarity
  • Got more stuff done
  • Felt a renewed sense of purpose
  • Felt motivated
  • Moles dried up and fell off my body
  • Face cleared up
  • Felt more vitality

Overall now, I really feel aWEsOMe and vibrant! And I want to continue eating this way!

Fruit bowl. My meal of raw grapefruit, orange, and tangerines (and Puradyme digestive enzymes).

I don’t know how long I will continue, but as I begin to add in things like raw vegetables (first, celery and avocado with Mrs. Dash as a seasoning, and later, salads with no dressing), I will document what happens and post it here.

Stay tuned!

What do you think about the Bone Broth diet?

Yes, I’m doing another “diet.” I feel as if I’ve been on a perpetual diet of one kind or another for 25 years! Ugh! But no one can say I give up easily! Ha!

So, I added The Green Smoothie Girl bone broth smoothies to my diet a couple years ago while doing a fast, detox, cleanse. But, this Bone Broth diet is different.

Stock library photo of broth

Essentially, I simply substitute 2 meals a day with bone broth, and do intermittent fasting (IF). The Dr. Kelly plan comes with a small booklet that defines a Yes / No list of foods, and information about IF.

One can work their IF eating times any number of ways too, depending upon one’s work schedule or body chemistry.

IF works best for me when I eat from 11am or noon to about 4 or 5pm.

Skipping my evening meal always results in weight loss, but not eating anything after 6 or 7pm is always the most challenging, and I have to really establish a good mindset about it first, before attempting it too, else I fail every time.

But mostly, eating like this is a “mindset shift.” And if I’m not in the right mindset, I fall off the wagon each time.

What things do you do to keep your mindset right? Do you write down your goals? Use a coach or accountability partner? Let me know in the comments!

Thank you, and many blessings in ALL ways.

Health List: The little things add up!

Little things add up to stay healthy

What I’ve been doing since (or before February 2020 to stay healthy (your results may vary):

  • Align spirit and soul
  • Practice self care: mind and body
  • Practice meditation
  • Practice mindfulness
  • Do a GRATITUDE ritual every morning
  • Say a heartfelt “Thank you” to people and things in my environment (telling someone they’re wonderful is aWEsOMe too!)
  • Consume 4 ounces of a certain redox signaling molecules liquid daily (3+ years)
  • Consume Vitamin C, Vitamin D3, B vitamins, Zinc
  • Practice intermittent fasting (IF)
  • Heal my gut issues (thanks to Paleovalley)
  • Hydrate my body by drinking about 64 ounces of pure water each day (I add Primal Life Organics’ Hydrate to it also to help)
  • Continue improving my fascia – thanks to Ashley Black’s fascia blasters: https://www.ashleyblackguru.com/?rfsn=4010015.a4ba8e
  • Open public doors (like at the Post Office) with the bottom of my shirt
  • If my face itches, wipe it with my shirt sleeve or neck of my shirt
  • Wipe my fingers on my clothing after touching anything in public, especially after inputting my PIN during checkout process
  • Bag my own groceries
  • Do breathwork, especially after going out in public
  • Breathe out forcefully (through my nose) several times immediately after leaving a store
  • Use hand sanitizer immediately upon getting back into the car
  • Wash my hands thoroughly (when I get home) before doing anything else after going out—thanks to nurse Trina Felber, creator of Primal Life Organics for her informative hand washing video!
  • Shine my Photonic Health 660nm red light up my nose, in ears, and on my head and neck especially after going out
  • Brush my teeth with Primal Life Organics’ Dirty Mouth Toothpowder – Buy here: http://i.refs.cc/bE9PYRPq?smile_ref=eyJzbWlsZV9zb3VyY2UiOiJzbWlsZV91aSIsInNtaWxlX21lZGl1bSI6IiIsInNtaWxlX2NhbXBhaWduIjoicmVmZXJyYWxfcHJvZ3JhbSIsInNtaWxlX2N1c3RvbWVyX2lkIjoyMzE5NzYyMTd9
  • Use Primal Life Organics’ copper tongue scraper (and drink water out of a copper cup once a day—I believe in the health benefits of copper!
  • Sing (Self tuning Sound Therapy!)
  • Move my body often: Pilates, Qigong, Yoga, walk, dance, Yamuna (thanks to ongoing encouragement of my former teachers via their texts, podcast episodes, Facebook groups, and Live videos!)
  • Log my food and water intake (been doing that for 2+ years)
  • Weigh in each morning (since 9/19/20) thanks to Florida Blue’s Omada weight management program
  • Hug my body in new ways
  • Use self acupressure (nightly routine to beat the nighttime snacking habit and kick it to the curb!)
  • Hug my husband
  • Hug my son, his girlfriend, and our neighbors
  • Strengthen bonds with friends
  • Stay busy, but take time to rest and relax
  • Be “Present” MORE
  • Bring my WHOLE self into my work
  • Learn new things (Living “Off Grid” has been quite challenging!)
  • Take cold showers (thanks to Wim Hof and our new “Off Grid” pioneer-like lifestyle)
  • Released the COVID lockdown weight (thanks to the Omada program and Primal Life Organics weight loss supplements!)


Yes, I had gained 20 pounds in 3 months due to being stressed and depressed—mood can trigger all kinds of hormonal changes… plus, all the self sabotaging-thoughts like, “we’re all gonna die, so I’ll eat what I want” that seem to crop up when all you hear is doom and freaking gloom crap! But, thankfully, when I got my head back on straight, I released all 20 pounds in about 4.5 months.

Now, I feel so accomplished and motivated to lose the rest of the excess weight I’ve carried on my body for over 20 years! —Read more about what I’m doing here: https://sheilamurrey.net/2020/12/20/integration-diet/

Little things add up!

A bit about me:

Personal Energy teacher with a brand new, 4-week, small group, self-coaching transformational program called, Integrated Spiral. All about transformative daily practices that apply what we have and bring us back into balance: mind, body, spirit, and soul. We expand our perspectives to diffuse tension (within ourselves) and empower (and improve) our relationships—even the ones we think we’ve lost.

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon.

Plus, my updated health book (that took 13 years to research, test, and write), Take It Upon Yourself to Live a Wholly Vibrant Life, is available for online sale and distribution (PDF format).

Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

USA based Wellness Shopping Club

USA based Wellness Shopping Club

Did you know there is a Wellness Shopping Club that offers over 400 non-toxic products that are made in the USA and cost less than their grocery store equivalents (even when you factor in the cost of shipping them direct to your home)?

From essential oils to food items and supplements

Side effects from using bleach

28% increase in asthma attacks from cleaning with bleach!

Now, I knew I was allergic to bleach, but I didn’t know why. And for years, my dad used to say he thought I had asthma because my mom kept our house “too clean.”


Non-Toxic Cleaning and Body Care Products

No bleach, no ammonia, no phosphates!

What’s more is that Melaleuca’s products go beyond removing the above three chemicals (bleach, ammonia, and phosphates, and also remove abrasives, phthalates, triclosan, parabens, formaldehyde, and quaternary disinfectants (that are typically reserved for industrial and professional uses).

List of chemical ingredients Melaleuca does NOT use in their products.

So, I am really happy that Melaleuca offers cleaning products such as this botanical disinfectant:


Go Green

I love that Melaleuca’s products save space in our landfills and ship lighter, because many are concentrated. Obviously, because the products are non-toxic, they don’t destroy the environment.

We live a simple life. We’re living in a 10 year old RV, off-grid, with very few conveniences. We chose this life to feel closer to nature, and using natural, non-toxic products in our RV and on our bodies feels good to us. The smaller packaging of the Melaleuca items work in our small space. And the multiple ways we can use the cleaning products mean we don’t have to buy a lot of different items.

Melaleuca is a Green company.

FDA Approved

Melaleuca is a licensed pharmaceutical manufacturer. Their acetaminophen, Claritin equivalent, ibuprofen, and other over-the-counter (OTC) items are FDA approved.

Made in the USA

I love supporting folks in other countries, and I just had an online jewelry party for a company that’s Fair Trade, Threads, and bought artisan made items from India, Ecuador, and Uganda. But, I also love supporting American companies, especially ones who focus on their employees and customers by providing safe and helping products for a good value.

How about you?

UPDATE: I gave it a try for 5 months, got all my discounts and saved over $100, plus I stocked up on some of the products I loved, but I am no longer affiliated with Melaleuca.

Learn to earn program for new customers.

❤️🦋🌀🙏 Love Transforms. Energy Connects.

As always, I’m your alternative health researcher, joyful wellness guinea pig, and mindful Spirit-Soul-Mind-Body guru! Reach out to me if you need a boost, or a boot, to get yourself back in charge of YOUR well-being. I’ll be offering a new holistic health & wellness coaching program soon!

Take it upon yourself to be healthy, joyful, wholly vibrant, and beautiful.

#holistichealth #HolisticHealthInFlorida

A bit about me

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, both available on Amazon.

I can come to your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural healthy lifestyle business for books signings and lectures. For information on both of my books, visit my Amazon author’s page — Click here.

After 13 years of research and work, my health book, Take It Upon Yourself to Live a Wholly Vibrant Life, is available at: https://read.barnesandnoble.com/book/take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Heard of V Shred yet?

Heard of the V Shred workout yet?

If you haven’t, it will probably show up in an ad on your timeline now. Haha! (AI algorithms! Grrr. But there’s value in everything. Hehe!) ❤️🙃🤣

Vince Sant is the personal trainer who started V Shred and does all the High Intensity Interval Training (HIIT) exercise sessions via app videos. And i am finding that having these workout videos on my iPhone makes staying consistent so easy! (Consistency has never been my strong suit, because I tend toward the artist mindset—more about that at another time.)

Sticking with the routine

I love the little reminders that pop up—until I don’t. Let’s be real. Reminders are typically intrusive. And when I am focused on work tasks, I hate being interrupted!

So, I was surprised that after my first two V Shred workout sessions, by myself, at home in our RV (tiny space), I enjoyed seeing the V Shred reminder. Yes, I am enjoying these workouts! And so far, so good with sticking with the schedule of working out and doing the exercises. Yay!

What I bought

V Shred Female Fat Loss Extreme

I bought the V Shred custom diet and the Female Fat Loss Extreme exercise bundle (for a lot less than any other program I’ve bought or seen in years). I’m thrilled with how easy the app is to access and use!

Includes diet coaching

Within 3 days of making my purchase, I was assigned a weight loss coach who sent me a 21 page diet plan (including a shopping list), and her email address, so I could ask her questions or get her support for the next 4 weeks.

My diet coach based my diet on my food likes and dislikes (from a quick form I filled out), to include something called “carb cycling.” I have been doing intermittent fasting for a few years, so the concept of carb cycling intrigued me. Too soon to tell yet, but I feel a difference—especially since I am sticking with the exercise routine (always the hardest part for me.)

Working out

Some say that working out at home isn’t motivating. Well, that has not been an issue for me using my V Shred app with hunky Vince as a trainer! (Haha!)

I don’t know if it’s Vince’s voice, or down to Earth style, but I really enjoy these workouts—and yes. I actually do the workouts, not just watch him. (Wink)

Integrating V Shred into daily life

I do my V Shred workout around midday, when I am usually feeling the most stress from work. This way, I ease stress and get a charge of energy to power through the rest of my computer tasks.

I find that taking a 15 minute exercise break is so beneficial to my mental state! Who knew?

Group motivation

I’m lucky that a Facebook friend of mine bought V Shred the same day I did, and we are each other’s accountability partner. We decided to do that on our own. But V Shred has a private Facebook group too that they invite you to join as soon as you buy.

V Shred Facebook group

My previous diet articles

For more information on fasting, check out my previous diet article: https://beingwhollyvibrant.wordpress.com/2020/07/01/your-diet-crushing-it/

About Paleo and Keto diets: https://beingwhollyvibrant.wordpress.com/2018/08/05/eating-naturally/

About detoxifying your body: https://beingwhollyvibrant.wordpress.com/2019/01/12/sacred-science-herbal-detox/

A quick and yummy fresh bread recipe: https://beingwhollyvibrant.wordpress.com/2019/06/07/gluten-free-sugar-free-high-fiber-delicious-mug-muffin-recipe/

I am not paid, nor receive any compensation for extolling the virtues of the V Shred plan. I am writing this simply because I feel I’ve found a program that’s going to give me the results I’ve been seeking for years.

UPDATE: I used my V Shred app consistently for a few weeks, stopped, and restarted 3 times. I really like a lot about this program and app, but I got bored with the repetitive videos. I got to the second month and saw new videos, but it still seemed too much (difficult) for me. My takeaway is using the concept of HIIT, using my phone’s timer, and making up my own movements/exercises. This also prompted me to restart my yoga practice. So, again, there is value in Everything. ❤️🦋🌀🙏☮️

A bit about us:

My husband is an award-winning illustrator, plus he is a seasoned guitarist, bass player, and songwriter (of over 400 original songs). You can view some of his artwork and listen to all of his songs on http://RichardMurrey.com or check out his latest 24 songs here: https://www.youtube.com/channel/UC53E21F-JlTW2iQmPcEIWkQ

I’m an Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. Plus, I’ve written a new book (in the making for 13 years), Take It Upon Yourself to Live a Wholly Vibrant Life, that’s now available for online sale and distribution (PDF format). Buy it here.

As well, you can hire us to promote your book, band, business, or services here: https://www.facebook.com/MurreyMakers-103294764612382/

We also have a new page here where you can learn more: https://MurreyMakers.com

Be the person your soul beckons you to be and let us promote you!

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Your diet: Crushing it!

Diets. Crushing it!

I have been crushing it in the IT, BA world! But what about when it comes to my diet? I may not yo-yo diet, but I have observed that my diet changes based on certain cycles, whether it be due to the weather, change of seasons, or other environmental factors. Yet, I suffer from a loss of self esteem because I lack some level of self control. Ugh! Does this happen to you?

Parts integration

Well, now, I’m thinking that it is all about parts integration—as I want to live from the WHOLE of me! It’s not simply a matter of calories in, calories out, as it is becoming increasingly clear that one can’t exercise away the effects of poor quality food. Junk in, junk on the tummy, hips, and thighs is more like it.

It’s hard not to notice that vast numbers of people have gained weight over the last 70 years since eating more man-made and processed foods. Simply by changing the food choices we make to eating whole, seasonal, organic foods can begin to settle our hormone levels.

Hormones and weight loss

Ghrelin, Insulin, and Leptin are 3 hunger hormones that cause us to want certain foods.

Look up True North, as they suggest eating from the whole plant. They propose we eat foods without sugar, oil, or salt.

Look up Brightline eating also, as they are proponents of not eating sugar and grain flour.

Hormones such as, cortisol, ghrelin, IGF-1 (a growth factor similar to insulin), insulin, leptin, and thyroid hormones can be causes of why we gain or lose short-term weight and why keeping our weight balanced can be difficult.

  1. Researchers at Cornell University studied three groups of people, where each group consumed 1,800 calories per day, but at different levels of hormonal helpfulness. The most hormonally helpful group lost 86.5 percent more body fat than the least helpful group.

Energy expenditure

When McDonalds first put in a drive thru they did 70 percent of their business through it. People didn’t want to expend the energy to park the car and walk into the restaurant.

It’s going to take more energy to plan your meals for the week, go grocery shopping and prepare your food for the week, but it’s nearly half of the battle. I’m up for the challenge, what about you?

UPDATE November 25, 2020

When the number goes up (on my scale), I look back on my food choices in the log, and the step counter, and look for the trend. Usually, I see I’ve been pushing myself too much and put myself under stress (think inflammatory response). When I just follow my weight loss program and relax, allowing some small rewards, I see the numbers go down. This has been a huge awareness for me! I am down 15 pounds now!

Self Sabotage

Sabotage – yes, the sabatour takes over when we set the bar of our expectations too high. Say we win an award. We’ll always feel the need to reach that pinnacle again. And what happens when we do our best but not reach that height again? We suffer esteem loss!

That leads us to do something no other animal does, adaptive self destruction. We set ourselves up for procrastination so we don’t let down all the people who told us, we’re smart, just do it.

We don’t want to fail, or appear average, so we don’t even try. Food is not like drugs to a drug addict, or alcohol to an alchoholic though, somewhat as it lights up the same dopamine centers of the brain, but not with the same intensity. A B player with food can be healthy. It’s the C and D players who see their health decline.

Cram circuit

You see, there is this physiological thing in us called a Cram circuit (or cram factor). It’s what happens when there is rich food around—we will cram it in even after we have eaten past our full point, because our ancient ancestors were hunter gatherers. And most of us know that story. Hunter gatherers only ate meat once every 3 weeks or so. So, this is in our nature.

Special breakfast: Fried green tomatoes eggs benedict

Breaking the cycle

When we try to change our behaviors toward eating, we may get cravings.

The act of “craving” is a classicly conditioned response / Compensatory response to cramming food at the same time every night, just as someone can overdose from same amount of drugs as before but during different conditions. Think of the Segal rats heroin clinical study of the 1980s. Your body is expecting the rich food, so that’s why you eat the butter, peanut butter or chocolate vs carrots or celery.

As I wrote in, Take It Upon Yourself to Live a Wholly Vibrant Life, my mom had this happen to her at 4pm everyday in the insurance agency when her boss would have a coke. Her boss began buying mom a coke and everyday for several months they would have a coke at 4 in the afternoon. When mom quit the agency she said for a week or more she craved a coke at 4pm and the cravings got worse before they reduced. Now we know it was because her body had built up a conditioned response and when she didn’t fulfill it (meet it’s expectation) it fought harder – the extinction burst.

If you get through that and get to extinction (of the habit) at some point in the future you will experience a spontaneous recovery (think Ivan Pavlov’s dog and bell study response) without any environmental cue at all, you’ll want to eat the rich food again. Just like a smoker that typically goes through the extinction burst 8 times before they finally beat their cigarette addiction.
You shouldn’t feel one moment of shame or embarrassment for experiencing this normal cycle response when dieting.

Want to beat the cycle of yo-you dieting with me?

Celebrate together

A friend of ours was able to get her insulin under control by changing her diet, and adhering to the South Beach Diet.

I have been doing intermittent fasting and incorporating bone broth into my day with smoothies from the Green Smoothie Girl (I have been doing their Fast Flash 3 Day modified fast the last couple of months.)

I am a big believer in measuring as much as we can for ourselves: To reach my weight loss goal, I measure my waist each morning.

Fasting actually gave me some additional unplanned benefits of:

  • Reducing puffiness/inflammation
  • Allowed me to do something together with my daughter (who lives out of state) to feel close during COVID-19
  • Allowed autophagy in my body to heal a couple minor issues

Autophagy is the natural, regulated mechanism of the cell that removes unnecessary or disfunctional components. It allows the orderly degradation and recycling of cellular components. Three forms of autophagy are commonly described: macroautophagy, microautophagy, and chaperone-mediated autophagy.

My current plan

  • Eat small portions, about 5 times in 8 hours, or when really hungry
  • Water only until 10am M-F
  • Then fruit, or 100-150 cal breakfast/protein shake or bar
  • Noon: 200 cal meal or snack
  • 3pm: 200-300 cal meal or snack
  • Dinner before 6-7pm – no night time snacking! Period. Use only non-food activities to curb urge to snack (acupressure, Activ5, dance, make wire wrap jewelry, write, game, etc)

Snacking at night put 4 or 5 inches on my waist in 3 months!

Would you like more articles like this? Or join a group where we could be accountable to each other? Comment and let me know.

Would you like to try fasting with me?

Be the best version of who you want to be and let us promote you!

A bit about us

After 13 years, my newest book, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format). Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

As a (mind, body, spirit, and soul) holistic health researcher, I can point you to life-enhancing alternative health methods too! So, if you’ve beat a chronic health challenge by alternative, integrative, or other natural remedy I’d love to hear about it. Send me an email and keep in touch.

My award-winning artist husband and I help small business owners, movement makers, and entrepreneurs to identify the highest vibrational words to craft the content to reach their ideal clients in fun, engaging, and mindful ways, while raising our collective consciousness! Reach out to me if you need a branding boost, or a design reboot, to attract your dream clients and you back in charge of YOUR well-being.

You can hire us to promote your book, band, business, or services here: https://www.facebook.com/MurreyMakers-103294764612382/

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Book Launch! Take It Upon Yourself to Live a Wholly Vibrant Life

Are you suffering from a chronic health situation?

Do you feel hopeless or confused by conflicting health information or advice?

Stress and anxiety depresses the immune system, but why?

What does it mean to “stay open”, or “go inward”?

Book Cover Take It Upon Yourself to Live a Wholly Vibrant Life.png

Take It Upon Yourself to Live a Wholly Vibrant Life introduces the basic concepts of health and wellness from the holistic perspective. After 13 years of researching alternative medicine healing modalities, self experimentation and much trial and error, this practical guide was written to help you flow with your Soul essence and live a wholly vibrant life.

The information available to you in, Take It Upon Yourself to Live a Wholly Vibrant Life, will help you:

  • Manage stress (Mind-Body methods)
  • Breathe more fully (Pranayama breathing)
  • Establish a well-rounded and more informed health team of professionals

Take It Upon Yourself to Live a Wholly Vibrant Life is inspiring, offering you: 

  • Suggestions and tips on natural and common sense ways of maneuvering through health issues. 
  • 50+ questions you can use (or modify) when you need to visit any health professionals, to get the best attention and care you deserve.
  • Simple and practical advice you can incorporate into your daily routine, and others, that you can try before you head to a doctor’s office. 
  • Learn ideas and suggestions to relieve stress, and find the benefits of mental balance and clarity. Discover the benefits that daily physical and flexible actions bring. Gain a rich understanding of the many options available to you by way of alternative, complementary, and integrative medicine modalities.

Take It Upon Yourself to Live a Wholly Vibrant Life shines a light on the information you need to enhance your personal life and those members of your family whom you offer support and assistance.

Let’s keep things simple.

Send $22 to PayPal.Me/SheilaMurrey and include your email address.

In return, you’ll receive one email with PDF files of the updated, 200+ page, full color book for your computer, tablet, or smartphone.

Or click here, to get your ebook copy via Barnes and Noble books:


Printed copies are $35. We want to save trees though, right?

This is the book Sheila has been writing for 13 years. The manuscript was completed 8/6/2018. Then, additional editing was completed, along with getting the book placed into the artful layout by Sheila’s husband, Richard Murrey (who is a professional graphics artist for NASA).

Sheila has been told that she’s a BRIDGE to the lay person (nonprofessional or inexperienced) who may be going to traditional MDs and not able to resolve their issues or understand where they come from (root cause/s), my book is an introduction to many natural and holistic health options and most importantly, offers HOPE!

#holistichealth #HolisticHealthInFlorida

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow Sheila on Twitter at: TakeOnYourself


Label checking: Sugar!

Yes, label checking for sugar sounds kind of anal or old fashioned, but rest assured, if you’re attempting to lose weight, or reverse diabetes, it’s a must. Let me explain.

After watching a docu-series online, iThrive by Jon McMahon, a month or so ago, I learned that there are 56 names for sugar!!! This could be one reason why those of us who strenuously perform label checking at the grocery store, have still found it difficult to lose weight.

What’s even more surprising is that out of those 56 names for sugar, only 9 are controlled by the FDA!

I’m fed up of fat corporations lying to us!

When we lived in hunter gatherer societies we did not have access to sweet foods daily. We may have sought out berries or grapes on a vine, or fruit and nuts on trees, but for the most part we ate leafy, tuber, or root vegetables, along with the occasional meat from killing an animal, and of those, the majority of the meat coming from easily caught, and more readily available small wild animals and fish.

I strive to live a wholly vibrant lifestyle, so hears to you and I learning more about how “they” sneak sugar into our foods, much of the time without our ever having a clue!

Stay tuned, because at the end I’ll give you a couple of my hacks for making tea and condiments without any added sugars!

Here are the other names for sugar (so you’ll know which ones to avoid) and I’ve alphabetized them for your convenience:

  • Agave
  • Barbados Sugar
  • Barley Malt
  • Beet Sugar
  • Blackstrap Molasses
  • Brown Sugar
  • Buttered Syrup
  • Cane Juice Crystals
  • Cane Sugar
  • Caramel
  • Carob Syrup
  • Castor Sugar
  • Confectioner’s Sugar
  • Corn Syrup
  • Crystalline Fructose
  • Date Sugar
  • Demerara Sugar
  • Dextran
  • Dextrose
  • Diastatic Malt
  • Diatase
  • Ethyl Maltol
  • Evaporated Cane Juice
  • Florida Crystals
  • Fructose
  • Fruit Juice
  • Fruit Juice Concentrate
  • Galactose
  • Glucose
  • Golden Sugar
  • Golden Syrup
  • Grape Sugar
  • High-Fructose Corn Syrup
  • Honey (*Possible natural medicinal qualities in some)
  • Icing Sugar
  • Invert Sugar
  • Lactose
  • Malt Syrup
  • Maltodextrin
  • Maltose
  • Maple Syrup
  • Molasses
  • Muscovado
  • Organic Raw Sugar
  • Panocha
  • Raw Sugar
  • Rice Syrup
  • Refiner’s Syrup
  • Sorghum Syrup
  • Sucrose
  • Sugar
  • Treacle
  • Turbinado Sugar
  • Yellow Sugar

Be aware that most low sugar diet proponents call for us to only consume foods that contain less than 5 grams (5g) of sugar.

I switched to KIND bars, for my protein bar snack, after following author, fitness and aerobics instructor, JJ Virgin’s Elimination diet (October 2016). I also found several other foods that I could snack on and cut a lot of the hidden sugars out of my day-to-day diet.

Here are a few of the other nutritious snacks that have less than 5g of sugar per serving:

  • Roasted chick peas
  • Edamame
  • Seaweed crunchy snacks
  • Unsweetened coconut (I eat two or three handfuls when the urge strikes.)
  • Pumpkin bars or smoothie
  • Veggie chips (homemade or check the label, especially for serving size!)
  • Popcorn (though unless organic, I stay clear of any corn due to it being one of the most heavily GMO kind of crops.)
  • Dark chocolate
  • Walnuts, Almonds, or your favorite nut

Also if you love fruit, raspberries have less sugar than grapefruit! You can have 1 C of raspberries for 5 grams of sugar–half a grapefruit has MORE sugar!

Did you know that ever condiment I checked in our local grocery store, contained sugar? I was shocked! I couldn’t find one ketchup, mayonnaise, or mustard that didn’t contain sugar, or at least vinegar. Not one!

If the name of a sweetener ingredient ends in “ose”, it’s another name for sugar.

Being that I restrict my vinegar to only apple cider vinegar (ACV), I had to find a recipe that worked for me, that I liked, so that I could have mustard.

Here’s the homemade mustard recipe I use often that contains no sugar, and no vinegar! I initially followed a Hot Mustard Sauce recipe and found it was a bit too spicy for me and called for a couple ingredients that I didn’t keep on hand. So, I used a bit of creativity and came up with the following modified version. Lots of love and thanks for the original though to Anna Maria Clement Ph.D, N.M.D. of Hippocrates Health Institute for the original recipe, “Hot Mustard Sauce” from her book, “Healthful Cuisine” published in 2013 that I’ve been using for the last couple of years. Highly recommend it!

Sheila’s modification: “Easiest No Sugar, No Vinegar Mustard”

  • 1 T flax seed (grind the seeds first, in your high speed blender)
  • 1/2 C of mustard seed powder (available in the spice section of my grocery stores)
  • 1/2 t ground turmeric spice
  • 3/4 C water
  • 1/4 C coconut oil or olive oil (highest grade you can afford)
  • 1 T Tamari (or soy sauce if your body can handle soy)

In my Vita-mix, I grind the flax seeds first, then add the mustard seed and grind on high again. After that, I add the turmeric, water, and Tamari and blend again. I drizzle the coconut oil (liquid state, warm it if it has hardened in the jar) or olive oil into the blender.

You’d be surprised how long this stays good in the fridge! I put mine in a glass jar and use it for 2 or 3 weeks.

In place of mayo, try smashing an avocado! How easy is that? Don’t think you like avocados? Think again. Try it on your next sandwich and then comment below to tell us what you think! If you’d like it smoother, blend the avocado with some fresh squeezed lemon juice, little bit of water, and/or some Coconut Aminos (You’ll find that in a tall glass bottle where soy sauces or vinegars are usually sold.)

Be sure to let us all know in the comments what you discover!

The reason I needed to find condiments without vinegar? Because I have been on the Dr. D’Adamo Blood type diet for more than a year, and while I’ve felt better physically, it hasn’t helped me lose much weight. The best part of this diet has been discovering that I actually could do without a lot of high calorie and unhealthy foods (like the fried chicken at Publix). I didn’t lose as much weight as I had thought I would though.

Then, I got a free calorie counting app for my iPhone (called, Lose It!) and meticulously tracked every morsel of what I consumed for the last four months.

In the first two months I released about 10 pounds (about 18 pounds now), but not nearly what I thought I would lose by tracking my calories and sticking to a 1200 calories a day. I’m sure I had consumed closer to 2,000 calories per day—prior to tracking my caloric intake.

To our better health and longevity!

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, both available now.

I am available to come to your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural healthy lifestyle business for books signings and lectures. For information on both of my books, visit my Amazon author’s page — Click here.

If you’ve beat a chronic health challenge by alternative, integrative, or other natural remedy I’d love to hear about it.

I am interested in participating in any raw and living food’s festivals in Florida – if you would like to reach out to me to help you get that going!

Send me an email and keep in touch.

To learn more about me Click Here –>> Take it upon yourself to be healthy, joyful, vibrant, and beautiful.

UPDATE 9/12/2018:

The book that’s been in the making for 13 years, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format).

Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

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