Yes. Both sugar and flour have a very high glycemic index, which means they both spike your blood sugars.
White sugar has a glycemic index of 65 and a glycemic load of 65
White flour has a glycemic index of 70–85, and a glycemic load of 53–65
What about BROWN sugar and WHOLEWHEAT flour?
With brown sugar, it just changed colors; it is not any healthier. With wholewheat flour, the glycemic index is slightly lower because of the increased fiber.
I recommend going for the most fiber-filled flour you can find. The fiber mix I use, which is virtually 5x more effective than Metamucil, can also double as flour. It’s an all purpose fiber mix with 16g of soluble fiber/serving.
For more ways to balance your blood sugar, contact me!
A study recently published in JAMA Dermatology has found that nicotinamide, a derivative of Vitamin B3, is linked to a reduction in non-melanoma skin cancers in people who have already had skin cancer.
This was a significant study, 34,000 veterans, who had previously been diagnosed with skin cancer. Researchers found those who took 500 mg of nicotinamide twice a day for at least a month after being diagnosed with their first skin cancer had a 54% reduced risk of developing another skin cancer compared to those who didn’t take the supplement. It was also associated with a 14% overall reduction in the risk of getting future skin cancers.
Nicotinamide (B3) has anti-inflammatory properties and can help skin cells repair themselves after UV damage.
Takeaways:
500 mg is a very high dose so it will be sold as a stand alone supplement.
Taking a B complex supplement is essential for your overall health. So most won’t need to take such a high dose, but most DO need a B complex.
Check your label to make sure it has “Niacin” or B3.
Also be sure the B vitamins are “Methylated”. It will state this on the label. If not, don’t buy it. 50% of the population has the MTHFR gene, so chances are you don’t know if you have it or not. Play it safe and buy methylated B vitamins.
At R3, we’re all about helping your body work the way it was designed to. One powerful hormone that plays a big role in managing hunger, cravings, and blood sugar is GLP-1 (glucagon-like peptide-1). While some medications mimic GLP-1, your body can naturally support its production through smart food choices!
Here are some foods that may help your body release more GLP-1 naturally:
Fiber-Rich Choices: • Whole grains like brown rice, quinoa, and oats • Legumes (beans, lentils, chickpeas) • Fruits such as berries, apples, and pears • Veggies like broccoli, Brussels sprouts, and spinach
Bonus Boosters: • Spices like turmeric and cinnamon • Green tea • A little dark chocolate (70% or higher!)
Remember: Not everyone will experience the same results, but eating a balanced variety of these nutrient-rich foods supports blood sugar balance, satiety, and long-term wellness — the R3 way. I can help!
Are you ready to transform your life and prioritize your health? Join us for the R3 Fit for Fall Challenge, starting on October 6! This is not just another diet; it’s a sustainable lifestyle change designed to help you enjoy your favorite foods while improving your wellness.
If you’re wondering if this program works or not…take it from me, it does. In June of 2022 I was almost 250 pounds and figured what did I have to lose? (Weight, of course) I decided to give R3 a try. I did start losing weight following the plan. Mind you it’s not a diet, it’s a lifestyle switch. At the end of the six-week challenge I was informed I had placed second in percentage of weight loss! I was amazed. I continued following the Real Life part of the plan and by November I had lost 87 pounds. In December I was down by 100 pounds. The following April my weight loss totaled 125 pounds. The best part? I have kept off the weight! It hasn’t come back to haunt me (well, except for 10 pounds that arrived with the prednisone prescription) I plan on ridding myself of those 10 pounds inn this challenge! Who wants to join me to kick off a healthier holiday season?
What is R3? R3 is a straightforward, easy-to-follow lifestyle plan that allows you to eat the foods you love without counting calories, grams, or ounces. The plan consists of three simple steps:
Reset: Balance your blood sugar and discover foods that benefit you. Say goodbye to unhealthy food addictions and kickstart your weight loss!
Reintroduce: Learn how to balance carbs, proteins, and fats while gradually reintroducing foods you’ve been avoiding.
Real Life: Enjoy all your favorite foods while maintaining your weight loss, even in real-life situations like parties and vacations!
The R3 Process
Three Stages:
First Two Weeks: Focus on cleansing your palate and eating from the Yes List.
Second Two Weeks: Start to reintroduce some items from the No List in moderation.
Final Two Weeks: Enjoy guilt-free meals of your choice.
The program teaches you Healthy Habits in these seven areas:
Community
Nutrition
Supplementation
Water
Exercise
Silence
Sleep
Is R3 Right for You? Whether you have diabetes, thyroid issues, PCOS, or dietary preferences like veganism, the R3 plan adapts to your needs. You can choose your foods based on the Yes List and explore supplementation to enhance your results.
What Will You Gain?
Supportive Community: Connect with fellow participants through virtual training sessions and weekly Zoom Q&As.
Wellness Knowledge: Learn tips and tricks for healthy living that you can carry forward.
Exciting Incentives: Participants have a chance to WIN grand prizes, weekly product giveaways, and so much more!
Ready to Get Started? Mark your calendars and get set to kickstart your metabolism and enjoy a healthier lifestyle! This challenge is open to everyone, whether you’re a fitness enthusiast or just starting your journey.
Join Us for the R3 Fit for Fall Challenge! Let’s embark on this wellness journey together and make this fall the season of transformation. Trust the process, and together we’ll achieve our health goals! For more details and to sign up, please message me (barbara@hayseedscreative.com). Don’t miss out on this opportunity to transform your life!
What: FIT FOR FALL CHALLENGE When: October 5-November 17, 2025 Registration: $10.00 What is your goal this year? To lose weight, to be healthy, learn healthy lifestyle, etc.? If so, join us for the upcoming 2025 R3 FIT FOR FALL CHALLENGE. We have these challenges three times a year, but I have been attending and following R3 for for several years and was a second place winner in my age group in 2022 . My initial goal was for health reasons—lose that 100+ pounds that I’d been carting around for years and develop a healthier lifestyle. That goal was achieved—I lost 30-pounds within that first six-week program in 2022 —and it sparked me to continue losing weight and by April of 2023 I had reached my goal weight. Throughout my journey, I’ve seen many success stories and heard moving testimonials. My and others’ success led me to apply for R3 certification. Now, I can help others as I was helped. So, WHAT IS R3? It is more than weight loss—it’s a lifestyle. It is resetting your metabolism during the first two weeks, called RESET. Then adding high fiber, low-carb foods during the second phase, called REINTRODUCE. Finally, it is continuing the habits you learned and having one indulgent, pleasure meal during REAL LIFE. At the end of the six weeks, if you have more weight to lose, you start the six weeks over again. If you are happy with your results, you follow the habits you have established. By joining the CHALLENGE GROUP, you will get daily support through our Facebook group. We share recipes, offer solutions, have guest chefs, have exercise sessions, and Susan Lovisek-Torborg (the developer of R3) takes center stage in explaining what to do step-by-step through each phase of the program. Many of us became Certified R3 Experts last August and will be on hand to offer encouragement and motivation! One more thing, you can win prizes, and some of them are HUGE! WHY DO THIS? I would ask, why not? Don’t you want to take charge of your health through nutrition and exercise? Don’t you want to breathe better, move better, take less medicine or none at all, be happier, and enjoy life? With this lifestyle, I am grateful to have the energy despite many stressful and challenging times. So thankful to God for His strength and blessings! HOW TO JOIN? Contact me! I can send you the link to sign up for the Challenge. Just let me know that you joined so I can also guide you free of charge! LET’S DO THIS TOGETHER!
Testosterone plays a key role for both men and women. It impacts muscle and bone mass, red blood cell production and sexual characteristics. It also influences sexual drive, mood, and even body fat distribution. I recently learned a shocking statistic: The average 26 year-old man has the testosterone of a 65 year-old man from previous generations. Yes, testosterone declines as we get older due to stress, lack of exercise and exposure to toxins, but that stat is scary.
For women worried about osteoporosis, taking testosterone is a proactive way to help prevent it. But if you are a woman and you want to take a testosterone supplement, I recommend you get your labs done first. Then if you do want to take a testosterone supplement, start slow. Maybe a half dose every other day.
Remember, this is a hormone that we want to keep balanced. You don’t want it too low but you don’t want it too high either.
The following is an excerpt from Good Energy, the best seller from Dr. Casey Means, the current US Surgeon General.
A Tale of Three Yogurts: Which is Ultra Processed?
Ultra-Processed (Never Eat)
Dannon Light & Fit Yogurt: Contains Cultured Nonfat Milk, Water, Fructose, Natural & Artificial Flavors, Modified Food Starch, Acesulfame Potassium, Sucralose, Citric Acid, Potassium Sorbate, Yogurt Culture (11 ingredients, chemicals known to disrupt the microbiome)
Yoplait Kids Cup: Contains Low Fat Milk, Modified Corn Starch, Corn Starch Natural Flavor, Potassium Sorbate, Red 40, Blue 1, Yellow 5, Vitamin A Acetate, Vitamin D3 (11 ingredients, zero active cultures, colorings known to be toxic and require labels in Europe. In vitro experiments found potassium ascorbate to be genotoxic and have a negative effect on immunity and some research links hyperactivity and inattention to children in coloring agents.)
Minimally Processed (Good to Eat)
Straus Whole Milk Organic Greek Yogurt: Organic Whole Milk, Yogurt Cultures (2 ingredients, live active cultures, cows are pasture-raised on pesticide-free grass
Choose a yogurt that is organic, has minimal ingredients (Ideally just milk and cultures), has no added sugar and says “Live Active Cultures” on the label.
Hot days! Over 90’s! I am getting hydrated! Here’s a Public Service Announcement for anyone melting in this 100-degree heat:
If you’re only drinking water…congratulations, it’s great. But, unfortunately, you may still pass out from heat and dehydration. What you actually need is: Electrolytes. Electrolytes are your summer lifeline. Electrolytes are not just a “gym thing.” They’re not just a “sports drink” thing. Electrolytes make sure you don’t-end-up-face-first-in-the-yard thing.
You want the holy hydration trinity: • Potassium (for muscle + heart function) • Magnesium (for cramps + mood) • Calcium (for nerve function) Not a product with 500mg of sodium in a fluorescent blue bottle.
That’s why I like Sustain. Sustain has four electrolytes with vitamins C, E and B12! It also has six grams of sugar! Sustain has sugar because that touch of glucose helps your cells better absorb all that hydration goodness.
If you get too much salt? You bloat. Too little potassium? You cramp like a banshee. No magnesium? Welcome to twitchy-town and mood swings. If you get no electrolytes at all? Enjoy your front-row seat to heat stroke, dizziness, and possibly crying in the Kroger parking lot.
Pro tip: To hydrate properly, you need 100mg sodium and ditch the junk. You don’t need dyes, chemicals, or a sugar crash pretending to hydrate you.
After all, Hydration isn’t just water. It’s electrically charged survival.
Fiber-Rich Choices:
Healthy Fats:
Protein Power:
Bonus Boosters:
Hayseeds Creative 