Hi, there, hot pants! Twice a month, I share a handful of useful things to help keep readers moving with intention toward change. Here are this week’s picks…

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High Fructose Corn Syrup HFCS is a highly processed sweetener derived from corn. It's found in a wide range of processed foods and sugary beverages.

So, what makes HFCS a nutritional villain? It all comes down to how our bodies process it. Unlike natural sugars found in fruits or honey, HFCS is metabolized differently. Because it is metabolized differently, it can lead to a host of health issues, including: ✅ Increased risk of obesity ✅ Higher chances of type 2 diabetes ✅ Elevated cholesterol levels, and yes… ✅ Liver problems.

Let’s dive in:

1. Linked to Obesity: Studies have shown a correlation between the increased consumption of HFCS and rising obesity rates. Unlike glucose, which is absorbed into the bloodstream, fructose metabolizes primarily in the liver, contributing to fat accumulation.

2. Insulin Resistance: Excessive fructose intake can lead to insulin resistance, a precursor to type 2 diabetes. It disrupts the normal function of insulin, making it harder for your cells to respond to it.

3. Liver Problems: HFCS can be particularly taxing on the liver. Prolonged consumption may lead to non-alcoholic fatty liver disease, which can progress to more severe conditions.

4. Increased Risk of Heart Disease: High fructose intake has been linked to high blood pressure, elevated triglyceride levels, and increased risk of cardiovascular diseases.

5. Empty Calories: HFCS doesn't provide any essential nutrients. It's essentially empty calories that can displace healthier food choices.

6. Addictive Properties: Some research suggests that HFCS may be more addictive than regular sugar, leading to overconsumption and a cycle of cravings.

7. Hidden in Many Products: It's challenging to avoid HFCS entirely as it's a common ingredient in many processed foods. Checking food labels for ingredients is essential.

Read more about this dangerous ingredient and studies to show proof by clicking HERE. Ditching this problem causing ingredient can be just one step toward feeling better!

Last summer, my family invested in a Cold Pod- one of those crazy things you fill with water and ice and plunge your body into. Yikes. Well, while my kiddos were brave enough to use it, over and over again- this momma was like, “No thank you!”

For me, there’s just something about getting out of a cold bath outside, and then heading inside, upstairs and then into my room to dry off. However, I do believe in the health benefits of this practice. Studies Show Cold plunges increase production of the neurotransmitter norepinephrine, which can help you feel more focused, energized, and just in an overall better mood.

Wellllll we all know I’m a sucker for finding a close second to something I hate. So, I’ve settled on cold showers. I start my shower out super cold and endure for 1-2 minutes, focusing on breathing.

Why a cold shower? Some studies show a link between cold exposure and an increase in various brain chemicals associated with well-being such as noradrenaline. Not to mention all of the fantastic anti inflammatory benefits it has!

How about you?

Have you tried cold showers or the plunge? Hit reply and tell me all about it. I need all the tips I can get to get me into the actual pod. Yikes!

Vegan Fettuccine Alfredo

WHAT ‘CHA NEED

1 medium white onion, diced- don’t slack on this, it adds SO much of the flavor.
1-2 cups low sodium vegetable broth, divided
1/2-3/4 Celtic or Pink Salt teaspoon salt
1/4-1/2 teaspoon ground black pepper- FRESH is BEST here!
4 x-large minced garlic cloves, vampires beware! Don’t skimp on this.
1/2 heaping cup raw unsalted cashews (see note)
1/2-1 tablespoon lemon juice (start with just 1/2 and taste after blended!) crucial step! Don’t leave this out.
2 tablespoons nutritional yeast, I recommend non fortified!  

NOTE

If you are using raw cashews and you don't have a high-powered blender, then you must soak them overnight in a bowl of water, drain and rinse. Otherwise, your result will be gritty and NOT creamy. A food processor usually works better with soaked cashews versus a blender that isn't very powerful.

INSTRUCTIONS

Add the onion and ONLY 1 cup of the broth to a large pan over medium to medium-high heat. Cook for about 8 minutes until the onion is very tender. (Add a tiny bit more broth if it is cooking too fast or turn the heat down, so the onions don't burn) After 8 minutes, add the garlic and cook a couple of minutes more, stirring often. All of the broth should have evaporated by now. If not, keep letting it cook until the broth is GONE. You don't want any more liquid once it's done cooking, so the end result is thick and creamy.

Add the cooked veggies (the onion and garlic) to a blender. Start out by adding JUST 1/2 cup more of the remaining broth and add the remaining ingredients (salt, pepper, cashews, starting with JUST 1/2 tablespoon lemon juice, nutritional yeast-starting with just 2 tablespoons yeast). Blend on high for a couple of minutes until very creamy and smooth. Add any more broth to reach desired consistency, if necessary. I did not. If you don't add more broth, you would likely not need any more yeast. Taste and add any more salt & pepper or lemon, if desired.

Serve over preferred pasta.

Garnish with parsley, lemon zest and salt & pepper, if desired.

Optional: Add any veggies you like. I like to add broccoli, asparagus or even peas. Store leftovers in the fridge. The sauce will thicken up even more overnight, which you can thin out a little with a touch of broth when reheating, if necessary. Heck, you can even use water =)

Thanks for being here, you beautiful soul, you! I am so thankful I get to tiptoe into your inbox a couple of times a month with random goodness! Is there something you’d like to learn about? Hit me up with a reply and I’ll try to feature it on the next newsletter.

Hugs!

❤️ kati g

WHAT’S NEXT?

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