You've heard it before, and we are bound to repeat it again and again.

Sugar is bad for you.

In its refined state sugar is added to every soft drink and processed food you can imagine. Indeed, it is hard to avoid. But not impossible. If you cook for yourself with good quality ingredients you can skip the sugar. Organic foods rarely have added refined sugar.

During the fall, as we start nesting again within our homes, survive the sugary holiday known as Halloween and move into heavy eating holidays. Getting through these holidays while staying healthy can be tricky.

Here's why: children tend to become sick after Halloween, specifically because the amount of sugar they consume suppresses their immune system. Click here for more information.

Sugars can aggravate asthma, mood swings, personality changes, mental illness, nervous disorders, arthritis, cause diabetes, heart disease and hypertension.

Researchers have also found a link between sugar and unhealthy levels of blood fats. "There's an association between added sugar intake and what we call dyslipidemia -- higher triglycerides and lower HDL (good) cholesterol," said Rachel K. Johnson, RD, MPH, PhD, a professor of nutrition at the University of Vermont and a spokeswoman for the American Heart Association.

More links:

Fed Up, the documentary movie by Katie Couric, Stephanie Soechtig and Laurie David. This movie will be shown by the Local Food Alliance on 7 p.m, Thursday, Oct 23 at Magic Lantern in Ketchum; and 6 p.m. Friday Oct. 24, Community Campus in Hailey.

146 Reasons How Sugar is Ruining your Health