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Hayseeds Creative

Enhancing Lives

Category: Healthy Eating

Is flour as bad as sugar? 

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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!

Support Your Body’s Natural GLP-1

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— Through Food!

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

🥑 Healthy Fats:
  • Avocados
  • Nuts (almonds, walnuts, pecans)
  • Seeds (flaxseed, chia)
  • Olive oil

🍗 Protein Power:
  • Lean meats (chicken, fish, turkey)
  • Eggs
  • Dairy (Greek yogurt, cottage cheese)
  • Plant proteins (tofu, tempeh)

🍵 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!

Choose Wisely!

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What we choose to eat for most of our meals each week can set the stage for:

  • Health 
  • Vitality 
  • Healing

OR

  • Sickness,
  • Low Energy 
  • Disease

It’s a choice we all have. which will you make?

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YOU ARE ALL INVITED!

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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!

Loving what I do

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Out of all of the careers I’ve had, helping others to reach their goals physically, mentally and financially is the best choice I have ever made!!

To say the R3 program has been a game changer for me is an understatement.
R3 has significantly improved the quality of my life in not only managing my tremendous weight loss three years ago, but it has also improved my energy levels, sleep habits and my mood. I’m happier now and know those one-hundred-plus pounds are NEVER coming back.

Recently, I was invited to join a weekly “Wellness Zoom Party” with five other R3 Coaches. We all took turns sharing advice, tips and the impact it’s made on our individual lives. There were so many remarkable success stories as well as non-scale victory stories told. Hearing how this program has changed the lives of so many others, fuels me to continue to share R3 with as many people as I am able.

why shop here?

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This is WHY 30,000 households switch stores to shop here monthly.

Hot dog!

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I stopped eating hotdogs years ago because all the crap that is put in them…until now.

These are REAL hotdogs—beef hotdogs—you know, my Never Ever Beef. You will not find crap in these and, oh my goodness! These hotdogs taste so much better. I know it is sounds crazy to say, but they taste clean (and delicious)

Here I am with two hotdogs with mustard and no buns!

You can get yours by beciming a member of the online shopping club! Memberships are $1 through July31.

Contact me for more info.

Is Your Yogurt A Healthy Choice?

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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 Day Hydration

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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.

That’s why I drink Sustain.

What Is ADDED Sugar?

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Added sugar refers to sugars added to foods or beverages during processing, preparation or at the table verses sugars naturally present in the food. Some examples are:

  • Table sugar (sucrose)
  • High fructose corn syrup (HFCS)
  • Honey
  • Molasses
  • Corn sweetener
  • Fruit juice concentrates 

In other words, added sugar is any sugar that is not naturally found in the food but is added to sweeten or enhance its flavor. It is important to note that natural sugars, such as those found in fruits and milk, are not considered added sugar. 

So, give second thought to purchasing items that fall within these categories when you’re at the grocery store. Be very careful and read the nutritional label for hidden ingredients!