The Dietary Guidelines are out for 2015-2020

DietaryGuidelines_0116 Every five years, the Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) jointly release a list of guidelines to follow for a healthy diet.1 Following these tips from the USDA, and Genesis PURE’s Fit Club, can help support your weight-loss and healthy eating goals.

Eat less sugar, meat and sodium.

Healthy diets should limit saturated fats and trans fats, added sugars and sodium. They should also include fruits (especially whole fruits), vegetables, protein, dairy, grains and oils. The dietary guidelines do not talk about limiting sodas and other sugary drinks, but they suggest limiting sugars and saturated fats to 10 percent of total calories, and sodium to 2,300 mg per day. For a 2,000-calorie diet means: 200 calories of sugar and 200 calories of fat. Learn more at and

Be aware of the sources of sodium in your diet. According to the Center for Disease Control and Prevention (CDC), 40 percent of our daily sodium comes from 10 types of food, some of which do not taste salty. These foods include cured meats and cold cuts, poultry, pizza, soups, cheese, meat dishes, snacks, rolls and bread, and pasta dishes (with the exception of macaroni and cheese).2 It is also common to consume sodium from salad dressings, canned foods, condiments, boxed mixes, bottled marinades and sauces, frozen dinners, some ready-to-eat cereals and cheeses.3 In just one meal, a sandwich with deli meat, pickle relish and other toppings, it is possible to get over 1,500 mg of sodium.

Follow healthy eating patterns.

The guidelines also suggest that we follow a healthy eating pattern our entire life 1

  • Consume a variety of nutrient dense foods:
    • Eat dark green, yellow, purple, red, white, and orange fruits/vegetables
    • Incorporate whole fruits and grains
    • Have a variety of fat-free/low-fat dairy including milk, yogurt, and cheese, and/or fortified soy beverages
    • Vary your protein sources (lean poultry and meats, eggs, seafood, legumes, seeds, nuts, and soy products)
  • Consume healthy oils
  • Control portion sizes
  • Consume healthier food/beverages

Increase activity level.

Americans need to be more physically active. Being inactive means there is no activity beyond those of daily living (ADLs).

  • Per week, adults should have a minimum of:
    • 150 minutes of low-intensity physical activity (casual walking, stretching, slow dancing, fishing, light yard work)
    • 150-300 minutes of moderate-intensity physical activity (brisk walking, yoga, jumping on a trampoline, weight training, volleyball, tennis, canoeing, horseback riding).
    • 300 + minutes of high-intensity physical activity (running, jogging, step aerobics, jumping rope, boxing, swimming laps, skiing)
  • Being physically active can:
    • Help maintain a healthy body weight
    • May improve bone health when weight-bearing exercises are incorporated
  • If you have been inactive, gradually build your level of activity.4 It may be advisable to check with your health care provider to find out how much and what level of physical activity is appropriate for you.

Make a plan and track your progress.

Genesis PURE™ products

Many of our products, like Daily Build and Coral Calcium, help supplement your vitamin and mineral requirements, in addition to fruits and vegetables. Superfruits are a wonderful source of antioxidants, such as Genesis PURE’s Mangosteen, Noni, Acai and Goji. Additional fiber and omega-3 fatty acids can be found in Mila. Don’t forget about ENERGY for pre-workout hydration or Hydration for post-workout hydration. The HealthTrim® line can supplement your diet as part of your daily calories and can help with weight management.

Stay fit this year with Fit Club! Learn more at the Genesis PURE Fit Club Facebook page .

 1(Dietary Guidelines for Americans 2015-2020, 8th Ed., online According to the executive summary for the dietary guidelines (Dietary Guidelines 2015-2020. Executive Summary. Online

2 (Center for Disease Control and Prevention. Last updated and reviewed August 21, 2014. Accessed from Accessed on January 25, 2016).

3(Keller, M. Seasonings of change. Today’s Dietitian. Oct 2009; 11: 10 (40) Accessed on January 25, 2016. Accessed from

4(Office of Disease Prevention and Health Promotion, Chapter 1: Introducing the 2008 Physical Activity Guidelines for Americans. Last updated: January 25, 2016. Accessed on January 25, 2016. Accessed from

Cheryl Reifer, PhD, RD/LD, is a research scientist at Genesis PURE. She is an educator, public speaker, clinical dietitian, clinical nutrition manager, food industry consultant executive, and published researcher with more than 20 years of experience. Cheryl has worked internationally in business development, assisting food companies’ needs in regulatory affairs, research, and health marketing. Clinically, Cheryl has worked in hospitals, outpatient clinics, and nursing homes in areas of medical nutrition therapy, such as diabetes, heart disease, organ failure, nutrition support, and many others. She has also served as a manager over dietitians, developing and implementing policies and systems. As a speaker, Cheryl has appeared on the Health and Science TV network, served on pharmacy speaker bureaus and on panels such as the Forth Worth Life Sciences Coalition.

Cheryl’s published research interest areas include diabetes and probiotics. Current weight loss interests include teaching/implementing a heart-healthy program for contractors to the military. Cheryl is the 2016-2018 newsletter editor for the Dietitian’s Research Practice group (DRPG) of the Academy of Nutrition and Dietetics (formerly, the American Dietetic Association). Cheryl is serving on the national board of trustees for Research and Ethics for the Society of Public Health Education (SOPHE), 2016-2018.

Cheryl has a PhD in health studies from Texas Woman’s University, a BS in nutrition and an MS in adult education, including graduate hours in nutrition from Texas A&M University, and is a Registered Dietitian and Licensed Dietitian for Texas.

View Genesis PURE’s Wellness Advisory Board and the Nutritional Research and Education team here.



Adaptogens_0116 Adaptogens, the word “adapt” being the obvious giveaway, are botanical compounds, and healthy alternatives to sugar and caffeine. They are nature’s way of helping our bodies handle stress and fight fatigue – slowly and gently.

Much like a thermostat works to balance the temperature inside a home, adaptogens help balance the body’s adrenal system, which is in charge of managing the body’s response to stress and strengthening the body’s ability to cope with stress, anxiety, and fatigue. But unlike caffeine, adaptogens work gently, without overstimulating.

Genesis PURE’s Sports (GPS) Line

Genesis PURE’s Moomiyo Edge, a product in the GPS line, is designed to help support you during rigorous workouts. It combines moomiyo extract, an adaptogen, with an array of other adaptogens such as golden root, reishi, cordyceps and codonopsis to boost your workout performance and help improve recovery time.*

Cordyceps, one of the ingredients in Moomiyo Edge, is a genus of fungi, or mushroom. There are many species of cordyceps that are considered to be medicinal in classical Asian medicine.2

Other Sources of Adaptogens

According to Asian medicine, ginseng, a powerful adaptogen, is considered more effective than coffee, tea, and caffeinated drinks. Several studies report that Asian ginseng may slightly improve thinking or learning. Early research shows that Asian ginseng may improve performance on such things as mental arithmetic, concentration, memory, and other measures.3

Some studies looked at the use of Asian ginseng for athletic performance. Results have been mixed, with some studies showing better strength and endurance and others showing improved agility or reaction time. 3

There are many varieties of ginseng, all with similar benefits. They are used in many Genesis PURE formulations. ENERGY contains American ginseng. Ionic Blend and ENERGY both contain Indian ginseng, or Ashwagandha (an adaptogen). Siberian ginseng can be found in Daily Build, Fruit & Fiber Mix, Fasting Solution and ENERGY.

Adaptogens are good for the body as a whole, creating a state of balance. So, before you reach for that cup of coffee, give nature’s solution to stress a try. Always consult your doctor before you start introducing adaptogens.





Make your resolutions truly healthy ones

WeightLoss_CarrieBeth_0116Welcome to 2016! With the New Year comes new goals and dreams. Are you one of the 45% of Americans who make New Year’s resolutions? Being three weeks into the New Year, how are you doing with them? According to statistics collected by the University of Scranton for the Journal of Clinical Psychology, 71% of people who make New Year’s resolutions generally keep them for the first two weeks, but by the end of the first month, the number declines to 64% and at six months, only 46% of people are still working on those resolutions.

Any guesses as to the number one New Year’s resolution in 2015 (and I am willing to bet will still be number one in 2016)? According to the same set of statistics, losing weight tops the list. How many of you agree and even perhaps have it on the top of your resolution list? I know it has frequently topped my list. Do you wonder how and if you can succeed? The short answer is: Yes. Let me explain…

Dieting versus healthy eating

I have struggled with weight for most of my life. I would gain, get frustrated, choose a “diet,” and lose 20-30 pounds. Then something would happen; I’d quit and gain back 40 pounds. It felt like a never-ending cycle. I would exercise, but nothing ever seemed to be enough. I tried just about every “diet” plan and workout on the market, but each turned out to be a failure, which then translated into me being a failure. But a few years ago, I had a conversation with a friend about what she was reading. It was a book on healthy eating, versus dieting. There is a difference. She challenged me to read it. I discovered avenues I had never pursued before, and decided healthy eating was worth a try. In the first week, I lost five pounds. Tell me that isn’t exciting! As I continued down this path, the weight dropped and I started to feel better, too.

Enter Genesis PURE

A few months later, this same friend invited me to a home presentation about health and wellness. I sat politely and listened, but inside all I saw were red flags. Cleanse, Balance, Build, Love? That’s how you get healthy? Everyone always asks how and why you got involved in Genesis PURE. The how was a friend invited me. The why was to prove their philosophy wrong. I wanted to find the hole in the system that would make everything crumble. However, I have to say in the two-and-a-half years that I’ve been using Genesis PURE™ products, I have been unable to find that hole.

When you give the body what it needs, it will be able to do what it was created to do. If you feed the body health and wellness, it will provide health and wellness. If you feed the body garbage, well, that’s what will come out. Don’t try this yourself; simply believe it from someone who has done it enough.

I have shared my story at Genesis PURE events and am frequently asked, “What products did you use to lose weight?” I tell them to find what works for them. It is honestly not about a specific product or group of products, it is about a philosophy of cleansing and building your body, when combined with a healthy diet and regular exercise. There is no magic juice or pill that is going to help you take the weight off; and I encourage you to run far, far away from any company or plan that makes those claims.

Cleanse, Balance, Build, Love

  • Cleanse your body. Our world is swarming with toxins. They are in the air we breathe, the water we drink, and the food we eat. And, they’re not just physical. We have mental toxins – negative thoughts that create barriers to success. We have people toxins – they just make life extra difficult. Sometimes, you have to do a total life cleanse. This is about you and being the healthy, vibrant person you were created to be.
  • Balance your body. Every system in the body strives to maintain status quo. When something is out of balance, our bodies will do what’s necessary to get that balance back. For instance, we know calcium supports strong bones and helps regulate certain activities of our heart, muscles and brain. When we don’t get enough, the body will take the calcium from other parts of the body in order to maintain balance, keep the heart, muscles and brain functioning, and essentially keep you alive. Since calcium is stored in bones, the body breaks down and weakens bone to restore this balance. We must supply the body with what it needs to stay balanced. Not only physical balance, but emotional, mental and spiritual balance, too. Sleep. Take time for yourself (and don’t feel guilty). Find ways to decrease stress. This all brings balance to the body.
  • Build your body. We must provide our body with the basic nutrients needed to be strong and healthy. Also, one size NEVER fits all. You must find and give your body what it needs to be healthy. Start with the basics, a multivitamin is probably good for everyone, but is there anything else? Maybe you need Goji or sulfur. Find something you enjoy and do it. Exercise; the body needs movement to become strong and healthy. As we grow and change, so too will your body’s needs to become stronger. Respect yourself, too.
  • Love your body. This may be the most important part of the philosophy. If you do not love yourself, you cannot succeed. You have to decide that YOU ARE WORTH THIS. You have to do it for you; not for someone else or to match the airbrushed models seen in a magazine. You must get healthy for you. And if you haven’t heard it from anyone else, hear it from me. YOU ARE WORTH THIS.

It is also nice to have the love and support of the people closest to you. My Genesis PURE team, or family rather, has provided much of that. When I lost my first 100 pounds, my Black Diamond leaders threw me a 100-pound party. And, the couple who introduced me to Genesis PURE has continued to support my journey, they correct me when I get off track, and they even ran a half marathon with me. My Genesis PURE family has been my biggest cheerleader and I can pretty much guarantee yours will be for you as well. We must love and support each other. I believe it’s the only way to fully embrace the philosophy of Genesis PURE and move toward total health and wellness.

A great way to support each other is by joining the Fit Club Challenge to network with like-minded people. Join today and start receiving support from people who are dedicated to the same goals as you. Love yourself and accept love and support from those around you who really do care. They cared enough to share Genesis PURE with you.

I used Genesis PURE’s philosophy, combined with a healthy diet and regular exercise, to lose weight and keep it off. One hundred and twenty pounds later, I can tell you it works. It will work for you too if you believe and live it. It isn’t going to be easy and some days will be more successful than others. The best things rarely come easily, but they are always worth the fight.

This is your year. It’s your time not just to lose the weight, but to become the healthy person you were created to be. Make that your resolution for 2016.


Carrie Beth Smith, PharmD, BCPS

Dr. Carrie Beth is a seasoned expert in the field of pharmacology whose perspective on well-being will help carry Genesis PURE’s vision to the world. She finds her greatest motivation in coaching others to improve their overall health and wellness.

Weight loss results may vary based on individual users. Genesis PURE products are designed to be used in conjunction with a sensible diet and regular exercise. Persons interested in using Genesis PURE products or programs to maintain healthy weight should consult with their health care provider prior to beginning any new nutrition and exercise program.

Revisiting the weight loss resolution

FoodJournal_0116Many of us commit to losing weight when making New Year’s resolutions; in fact, losing weight was the number one resolution for 2015.  However, statistics show that only 8% of people are actually successful in achieving their resolution(s).1 Trying to lose weight after the New Year often comes with several struggles, frustrations, and often, quitting a program and reverting to old habits.

Losing weight is a journey and only you know when you’re ready to commit to such a feat.  Extreme methods aside, there is no one correct way to achieve your weight loss goals. The most effective plan is the one you can commit to for the long term.

The benefits of journaling

I believe strongly in keeping a food diary. If you’ve tried this in the past and found it tedious or time consuming, perhaps this will inspire you.  A 2008 study conducted by Kaiser Permanente’s Center for Health Research revealed that keeping a food diary helped double weight loss.2

Funded by the National Heart, Lung, and Blood Institute, the National Institute of Health, the study revealed that the more food records people kept, the more weight they lost.  It seems that the simple act of writing down what you eat encourages scrutiny of food intake and quality, helping you ultimately consume fewer calories.

Participants turned in their diaries at weekly support meetings, making them accountable. They also followed a heart-healthy DASH (Dietary Approaches to Stop Hypertension) diet.  Following these protocols, the average weight loss among 1,700 participants was 13 pounds, and more than two-thirds of the participants lost at least nine pounds.2  You can also share your food diary with your doctor, health coach, dietitian, personal trainer, or other support system, who can help you along the way.

Keeping a food diary doesn’t have to be fancy. Dietitians and nutritionists agree that journaling is one of the best ways to be successful in achieving weight-loss goals.  And it doesn’t matter whether your journal is an app on your phone, a spiral notebook, or a nice leather-bound journal, as long as you are completely honest with yourself.

When trying to improve eating habits, many people underestimate their food intake.  Remember, everything counts, including the third cup of coffee you had with cream, the chicken nugget you ate off your child’s plate, or the lick you took from the batter bowl. Seeing every little bite on paper can help you identify where the excess calories are coming from; therefore helping you adjust your diet and macronutrients accordingly. And, note that you will stray, and that’s OK. As long as you recognize that you’re straying, that will nudge you to get back on track.

Always reflect on what you eat in order to become aware of your eating habits. Do you mindlessly munch while watching television or gravitate towards sweets when stressed? Do this and your behaviors will change for the long run … and for the better.

Has journaling helped you in your weight loss goals? We’d love to hear about your tips and suggestions.


  1. Statistic Brain. New Years Resolution Statistics. Available at (2015).
  2. Kaiser Permanente Study Finds Keeping a Food Diary Doubles Diet Weight Loss (2008).

Meet the Genesis PURE™ Wellness Advisory Board

MeetWAB_0116 You’re in for a real treat at our PURE Energy Leadership Conference in March, 2016. Our very own Wellness Advisory Board (WAB) will be conducting a product panel discussion, giving you the chance to discuss particular products. Register today!

The board consists of three seasoned medical doctors and a pharmacist who provide guidance on product development, product claims, and product use protocols. They are embracing  healthier lifestyle choices to improve the overall health and wellness of their patients and encouraging their patients to do the same.

Meet the doctors.

Buckner Dr. John Buckner is the Chair of the Wellness Advisory Board. He earned his BA in Biology and Medical Degree from the University Of Missouri Kansas City School Of Medicine in 1985. From 1985 – 1990, Dr. Buckner attended the University of Oklahoma Health Sciences Center in Oklahoma City, OK where he performed his internship and residency in general surgery. Dr. Buckner became a Diplomat of the American Board of Surgery and remains Board Certified in General and Vascular Surgery. In 1990, he began an active duty stint in the Air Force. Dr. Buckner was stationed at Offutt Air Force Base, Nebraska where he served for 3 years as a Major in the USAF. During this tour of duty, he deployed to Germany in support of Operation Desert Storm and also deployed to South Korea. Dr. Buckner earned the Expert Field Medical Badge (EFMB) while training with the 1st MASH at Ft Riley, Kansas. Upon his release from active duty in 1993, he received the Meritorious Service Medal. He then transferred to the Air Force Active Reserves.

Dr. Buckner returned to Springfield in 1993 and joined Ferrell Duncan Clinic. He has practiced all areas of general and vascular surgery since his return to Springfield, but has always concentrated his efforts on improving breast surgical care for the women of Southwest Missouri. He became the first surgeon in Springfield to perform a number of new procedures in the treatment of breast cancer and has been principle investigator in breast cancer research with the American College of Surgeons Oncology Group.

CarmenCarmen Keith, MD earned her doctorate in medicine at University of Arkansas for Medical Science where she also completed a residency in anesthesiology. She went on to complete her fellowship in pain medicine at Massachusetts General Hospital, Harvard Medical School affiliate. Carmen is double boarded in Anesthesiology and Pain Medicine. She is currently the Medical Director of Pain Management Services at the hospital.

Carmen started her journey with Genesis Pure in September 2013. She was searching for natural alternatives to help improve the well-being of her family and the results have exceeded her expectations. Carmen has a passion for people and her purpose is to help others. Genesis Pure has helped provide another avenue for her to engage her passion and purpose.

doctor Theresa Lawrence-Ford, MD is The Medical Director of North Georgia Rheumatology Group and an Active Staff member at Gwinnett Medical Center Hospitals. She practices in a single specialty group in Gwinnett County, Georgia with her sister who is also a Rheumatologist. Dr. Lawrence Ford received her Medical degree from Tufts University School of Medicine in Boston, Massachusetts. She completed her residency in Internal Medicine at Emory University Hospitals, where she also completed a fellowship in Rheumatology and Immunology. She is Board Certified in both Internal Medicine and Rheumatology.

She is a Fellow of the American College of Rheumatology, a member of the National Medical Association, the Metropolitan Atlanta Rheumatology Society’ and an active member of the Board of Directors for the Georgia Chapter of the Arthritis Foundation. She has also served as a Member of the Medical Advisory Board of the Lupus Foundation and the Lupus Registry.

She has done research in the fields of Lupus and Rheumatoid Arthritis and maintains her interest currently by participating as an investigator in clinical trials and by acting a national speaker in the field of Rheumatology. She has been recognized in Atlanta Magazine yearly as a Top Doctor in her field since 2005.

In addition to her professional societies she maintains an avid interest in Wellness. She is holds certification in the American Council on Exercise as a Personal Trainer, and is Medical Director of Patient Fitness Center.

CarrieDr. Carrie Beth Smith, PharmD, BCPS is a seasoned expert in the field of pharmacology whose perspective on well-being will help carry Genesis PURE’s vision to the world. From staff pharmacist, she moved into clinical pharmacy and then into education as an adjunct clinical professor. She has a wealth of experience in supplement safety, product testing, and pharmaceuticals. Dr. Smith has produced numerous scientific presentations and is a member of various pharmaceutical associations. She finds her greatest motivation in coaching others to improve their overall health and wellness.

Join us for Genesis PURE™ National Leadership Conference, March 18-19, 2016 in Dallas, Texas. Expect inspiration, training and motivation that could very well change your life! Featuring Genesis PURE corporate leader Tony Solis and more, PURE Energy is going to be the premier event of the year.

Register now for the PURE Energy Leadership Conference taking place March 18-19, 2016 at the InterContinental Dallas Hotel.

Top fitness and wellness trends for 2016

NewFitnessTrends_0116 Just the other day, I was thumbing through my Parks & Recreation catalog looking for a good exercise class to join for the New Year. I’m always ready to try something new, as it keeps me motivated. I was surprised to find so many different kinds of yoga classes — yoga fusion, yo-pi, yoga nidra, even doga (yoga with dogs), my favorite! With options like these, it’s hard to come up with an excuse not to exercise.

Well, fitness never goes out of style, though there are certain fads that come and go. We researched the popular fitness and wellness trends for the New Year. We hope these inspire you to try something new. If you are part of our Fit Club community, you may want to incorporate one or more of these into your routine. Learn more here.

Intense fitness programs. These incorporate eating plans, goal setting and healthy behaviors along with high-intensity fitness. These programs focus on your lifestyle as a way to achieve measurable results, like muscle gain or lost inches.

Meditation. More and more people are meditating together in order to improve their health, focus their mind and just relax and have fun. Gathering for meditation is becoming as commonplace as the beloved happy hour.

Infrared saunas. Sitting in one of these may help promote natural healing. Infrared light has the ability to penetrate human tissue, which in turn may produce anti-aging health benefits. 1

Dandelion coffee. Dandelion coffee is actually a tea that is made out of roasted dandelion root. It tastes and looks like coffee, but is caffeine-free. Many people are replacing their cup of Joe with this healthy alternative. 1

Wearable fitness devices. Digital activity trackers now include belts, bras, shirts, glasses, even jewelry. Learn more:

High Intensity Interval Training (HIIT). Do the words “Tabata,” or “Insanity” mean anything to you? If not, you might want to look into HIIT. These workouts pack a powerful punch in minimal time and involve short bursts of high-intensity activity followed by short periods of rest.3

Adaptogens. There are plants that can help the body adapt to stress and handle it in a healthy way. Adaptogens are drawing more attention of doctor’s who are in their potential to improve issues related to health. Genesis PURE’s Moomiyo Edge, a product in the GPS line, is designed to help support you during rigorous workouts. It combines moomiyo extract, an adaptogen, with an array of other adaptogens such as golden root, reishi, cordyceps and codonopsis to boost your workout performance and help improve recovery time.*

Bodyweight Training. This is always trending, as it’s easy to do just about anywhere. The simple act of walking uses your body weight. You’ve heard of planks, calf raises, lunges, squats, burpees and push-ups … all of which are beneficial forms of bodyweight training.

Functional Fitness uses strength training to improve balance, coordination and endurance to enhance someone’s ability to perform activities he or she may do in daily living.3

Sound bath. This involves lying or sitting in a room with others while the instructor plays various instruments, including the didgeridoo, harmonium, heartbeat drum and Tibetan singing bowls. The resulting sound waves are thought to bring peace, heightened awareness, and relaxation of the mind, body and spirit. 1

So what do you think? Do any of these inspire you to try something new? Is there a trend you know about that we did not mention?

Something else you should consider, if you haven’t already, is Genesis PURE’s Fit Club, an inspiring community of fitness-minded people. Here you’ll discover fitness tips and support, share challenges, and win great prizes. Join Fit Club today by visiting the Genesis PURE Facebook page.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.




Steer clear of “added” sugar

HealthySweets_0116 Sugar is one of the biggest threats to our health, and our New Year’s resolutions. In fact, the 2015-2020 Dietary Guidelines for Americans, released on Jan. 7, recommend that people consume less than 10 percent of calories per day from added sugar. 1 That’s significant, and rightly so. Added sugar is empty calories which can lead to obesity. Added sugar includes white sugar, high fructose corn syrup and other sweeteners that are “added” by food manufacturers.

So, what’s the body to do when that craving hits?

I’m guilty of visiting my friend’s candy jar at work. I find myself walking in her direction around 3:00 every day because I need to satisfy that urge. And after dinner I’m always wanting that chocolate-chip cookie, or two. Fortunately, there are healthier alternatives to curb your sweet tooth.

At the Genesis PURE™ corporate office, we are busy making healthier choices as we participate in Fit Club, and you can too! Fit Club is a nine-week program with challenges, tips and more to help you jump-start your New Year. We know how hard it is to stick with those resolutions. Don’t go it alone.

We want to sweet-talk you into something healthier.

Do your body good by replacing sugary junk food with healthier alternatives. The following are delicious options that are sugar free or include natural sugars, not “added”.

Frozen Fruit.  I like to eat frozen blueberries right from the bag. They’re delicious. Or, you may wish to thaw them and top with fat-free whipped topping or granola. Frozen bananas are great, too. Peel and once frozen, roll in melted dark chocolate and add a crunchy topping like nuts or granola. Bananas are a great source of vitamin C and B6, as well as fiber and potassium. Or, try frozen grapes that are packed with antioxidants.

Fresh Fruit. Can’t get simpler than this. Any piece of fresh fruit should offer enough natural sugar to fill those cravings. Plus, you get added nutrients and fiber!
Popcorn. Pop a small bag of natural popcorn and top with one tablespoon of melted peanut butter and a dusting of cocoa powder. Crunchy and the perfect amount of sweetness!

Yogurt. Top one cup of Greek yogurt (plain or vanilla) with your choice of toppings: crumbled graham crackers or granola, nuts, and fruit.

Dark Chocolate. The 70 percent cacao kind lacks all the added fat and sugar of classic milk chocolate, and can actually be a healthy treat when eaten in moderation. Plus, it’s high in healthy antioxidants.

Rice Cakes. Spread on some almond or peanut butter, or hummus. Enjoy.

Peanut Butter and Chocolate Pretzels. If you’re looking for something sweet and salty, this is it. Melt one square of dark chocolate and one teaspoon natural peanut butter. Dip pretzel rods in this and enjoy.

Cottage Cheese. Cottage cheese offers plenty of protein. Add some plain fruit and drizzle honey over it for a little more sweetness.

Trail Mix. Mix up a variety of heart-healthy nuts, some dried fruit and some dark chocolate pieces. This is a great anytime snack.

Sweet Potato. Do you want something sweet that’s also hot? Bake up a sweet potato. These make great fries, too.

Chewing Gum. Keep a pack or two in your purse, briefcase or pocket. Sugar-free gum is always a great go-to when you don’t have a snack handy.

How do you control your added sugar? And, what do you eat when you crave something sweet? Share with us in the comments below. And be sure to check out our Fit Club page, and join the community.