February 25

SUGAR – seems so innocent!

Good Saturday morning!  So good to be back with you again.  Hope you are having a great day so far.  Here it is cold, when it was 80° two days ago.  So most of you may be experiencing the same thing, hopefully you are still getting up and moving about. 😊  Remember never sit longer than one hour.  Then get up and walk a bit, you will be surprised how much that helps.

I posted last time about nutrition.  What does nutrition have to do with “getting up and moving” you may ask.  Well let’s delve into that a bit.  Bad nutrition has an affect on all parts of our lives.  I am going to talk about SUGAR today.  Just one simple component of our lives.  One simple part of our diets, but it can cause a lot of issues with our health, making it difficult to live a happy, healthy energetic life.

According to draxe.com  (check out this website, it is chock-full of good health info) most people blame dietary fat on heart disease, which is true about certain Trans fats, however some 2016 research revealed that sugar is really the culprit, and there has been a huge cover up regarding sugar and your health. It states that “researchers unearthed a huge sugar industry scandal, proving that the sugar lobby sponsored phony Harvard research in the 1960s. Turns out the sugar lobby paid Harvard researchers to take the heat off of sugar’s health effects, instead turning the focus on naturally-occurring fats’ supposed role in heart disease.” ( JAMA Intern Med. 2016;176(11):1680-1685)  

If that is true then per this study “This faulty “research” concluded there was “no doubt” that the only dietary intervention required to prevent coronary heart disease was to eat less cholesterol and to eat polyunsaturated fat instead of saturated fat. (2)”

That’s a little worrisome to me!  And trust me when I say I know first hand that sugar can be very addictive!  As a typical American we eat up to 22 tsp of added sugar per day.

What exactly does sugar do to your body?  There are so many things I am just going to touch on a few.  Maybe we can study more later too.

1.)  Cardiovascular disease  – draxe.com quotes a 2014 study that found that people who eat 17% to 21% of calories from added sugars have a 38% higher risk of dying from heart disease.

2.)  Non-alcoholic fatty liver disease is on the rise in the U.S. And guess what’s largely to blame? Sugar! High-fructose corn syrup hiding out in drinks and processed foods has been called a “weapon of mass destruction.” (5)  Who knew!?

3.)  Leaky Gut – Knowing that the microorganisms that live in the gut actually act similarly to a metabolic “organ,” researchers now believe sugar changes the gut microbiota in a way that increases intestinal permeability, AKA leaky gut symptoms.  I know this one sounds a little weird bUT remember your immune system is in the gut too, we need a healthy gut to have a healthy immune system.

4.)  Diabetes type 2 – Again according to draxe.com a 2013 study published in the journal PLOS ONE found for every 150 calories of sugar a person consumes a day (about the equivalent of a can of soda), they increase their risk of type 2 diabetes by 1.1 percent. This increased risk held true even considering researchers adjusted for the other types of foods people eat (including , meat, oils, cereals, high-fiber foods, oils).

Researchers also found the impact of sugar on diabetes held true regardless of a sedentary lifestyle and alcohol use. (10)

5.)  Cancer – Added sugars increase the risk of esophageal cancer, while added fructose (think high-fructose corn syrup dangers) appeared to increase the risk of cancer in the small intestine. (11)

Other research hints at a connection between high intake of added sugars and colon cancer. This higher risk remained even after adjusting for other colon cancer risk facts like being overweight or obese or having diabetes. (12)

There is only a few studies on sugar & cancers but I feel there needs to be more!

I am going to end here.  There are many articles out there pertaining to how sugar affects the body.  If you are interested in this at all, do a Google search and you will see.

It is hard work but I am here to tell you it can be done.  I have cut most added sugars out of my diet, it is not easy when you get those cravings but you can do this!  For your health.  😊  I have faith in you!

Get out! Get walking! Get moving!  Your health depends on it!  So happy you joined me today.  Thank you!

 

 

February 5

Nutrition: What we eat.

What we eat matters. As much if not more than how active that we are. Simply because it affects everything else that we do.

According to the web, the definition of “nutrition” is the process of providing or obtaining the food necessary to health and growth.  So technically anything you eat could be labeled as “nutrition”  However to be healthy and nutritious is completely different.  We have to take into consideration that what we eat will affect all aspects of our lives.  For instance, our energy, our risk of cancer and other diseases, a big one is diabetes, our fitness levels, our brain function, our depression or lack of.  And so much more.  So I would say that it is one of the most important things we can do for ourselves.

I know that in our harried worlds we really like our convenience.  To cook a meal from scratch is almost unheard of.  Its just too easy to run by somewhere and pick up dinner on the way home from work, school or wherever you have been that day.  Who even thinks about going home to cook a big meal every evening!?  Not me!!  Or it wasn’t until recently.

I have just a month or so ago got a certificate in nutrition.  Now I am not a nutritionist, nor do I have a college degree in nutrition.  I do however have a certificate in nutrition and have done quite a bit of studying on the subject.  And I would like to share just a little of the insight with you.  If you don’t mind.

In her book “Deep Nutrition, Why Your Genes Need Traditional Food” Catherine Shanahan, M.D. says, “The most important single idea you’re going to come away with is that there is an underlying order to our health.  Sickness isn’t random.  We get sick when our genes don’t get something they expect, one too many times.  No matter your age, meeting these genetic expectations will improve your health dramatically.  Of course, this doesn’t all happen overnight.  The longer you continue to provide your body rejuvenating nutrition, the more benefit you will enjoy.

It is essential that you learn to recognize two toxic substances present in our food that are incompatable with normal genetic functions, sugar and vegetable oils.  These are not just toxic to people who have food sensitivities or certain medical conditions like leaky gut or prediabetes.  They’re toxic to every living thing.

Food is like a language, an unbroken information stream that connects every cell in your body to an aspect of the natural world.”

I know its seems confusing but it’s really as simple as putting good food in and getting good health out.

Let’s talk a little about sugar.  We all know that sugar is processed and has little nutritional value and is not good for us.  But let’s talk a little about why.  According to “Deep Nutrition” if you have your fasting blood sugar tested and it is above 89 you may have “prediabetes” a condition in which your cell membranes have become too rigid to take in glucose as fast as they normally could.  Which could eventually lead to full blown diabetes.  What makes cell membranes stiff?  MegaTrans instigate free radical damage, nutrient deficiency and sugar.  So there’s just one reason to cut down on sugars.

I will touch a little on vegetable oils here.  This is just scratching the surface but just so that you will know how really terrible these are for our health.  According to “Deep Nutrition” Dr. Shanahan states that vegetable oil is the lipid extracted from corn, canola, soy, sunflower, cottonseed, safflower, rice, bean and grapeseed.  It does not come from broccoli and is found in almost all ready-made foods. Unfortunately, refining these oils ultimately destroys both healthy PUFAS (polyunsaturated fatty acids) and their complementary antioxidants, converting them into distorted, unhealthy molecules.  So what was once healthy in the seed isn’t healthy in the bottle.

Vegetable oils contain mostly heat sensitive polyunsaturated fats.  When heated these fragile fats turn into toxic compounds including trans fat.  This process distorts the fatty acids in vegetable oil so they can no longer assume the typical five or six sided geometry.  Our enzymes pick up these distorted fatty acids and then can’t let them go which hampers cellular function so profoundly it can kill your sells.  And if you eat enough trans fats, cellular dysfunction will impair so many cells in so many tissues that the cumulative effects will disrupt basic functions (like blood circulation or your body’s ability to fight infection) and eventually kill you.

These are just a few reasons to pay more attention to what we eat on a daily basis. I encourage you to do your own research, read “Deep Nutrition” or at the very least read labels of the things you buy at the grocery store.  Of course if you stick to fresh fruit & vegetables, clean chicken, beef and other meats and avoid all processed foods, that will certainly help in this area.  Plus cooking most of your foods at home using good fats such as olive oil, peanut oil, real butter, coconut oil etc., will go a long way in improving our health.

And of course as always, get up and move.  Keep walking and exercising!!  Keep moving.

 

 

March 5

I have made I back =)

Sorry Everyone!  I have been gone for awhile but I am back now.   My computer has been D-E-D dead!  I have just gotten it fixed and plan to be back to blogging again.  I believe my next blog will be about nutrition.  I am not a nutrition expert, I am in the process of getting certified, and would like to just blog on some easy to make nutrition changes.

Nutrition is far more important than most people think.  I have recently given up sugar because of all the issues a person can have because of sugar!  of course it has not been easy, I will admit that!!  But, I truly believe it was necessary if I want to live a healthy life.

I would like to share my journey with you so that you may be encouraged to eat more healthy.  Especially if you are pre-diabetic or have other health issues.

Of course you already know that eating greens (I know, I know they are no ones favorites) but it is necessary and you can learn to like them.  I have!   You can too!!  I promise.  We can do this together.

So get ready, I will be blogging again soon.  Thanks for listening (reading)!  we will do this exercise/eating thing together!!

 

August 10

Easy-to-do arm and upper body exercises

little lifter

Hi!  Everyone,

I have blogged about leg exercises before now, I guess it’s time for arm exercises.  All or most of these exercises can be done seated or standing, but remember if you do them standing please make sure that you have good balance or you use your opposite arm to hold on to a chair of cabinet or some other sturdy object.  None of these exercises will do you any good if you are falling in the floor!

Ok, let’s get started.

Let’s start with Biceps.anatYou know, the “look at my guns” muscle!

#1)  Biceps curls, with or without weights.  If you don’t have weights you can purchase many sizes of weights at walmart.com or Target.com or most any other store that carries sports equipment.  Or if you don’t want to spend the $$ use a 16oz can of corn or beans!  That’s 1 pound!  But be careful don’t drop it on your toe.  That wouldn’t be fun!

curls

Simply bend and flex at the elbows.  Remember to move slowly, up and down.  Make that muscle work, don’t use momentum to get the movement done.  Take your time, and remember to breath.  You can do this one seated if you prefer.

#2) Triceps kickbacks.

kickback2

Kickback is exactly what is sounds like.  Kick that arm back and you should feel that in the back of your arm. You can rest the opposite hand on your knee as shown above or on a chair or bench that is solid.

#3)  Triceps press.

tris

This one you should also feel in the back of your arm.  Keep those elbows close to your ears. You can do this one seated if you prefer.

#4) Deltoids or shoulders.

delts5

This will work the front deltoid (shoulder), raise only to shoulder level.  You can alternate as shown above or both at the same time.  If you alternate then you can concentrate on one at a time.  You can also do this one seated if you prefer.

delts4

This exercise hits the side of the shoulder.  Again raise only to shoulder level.  Slow and easy, don’t forget to breath!  This can also be done seated.

#5)  upright rows.

delts2

Works the overall deltoid (shoulder).  Simply lift the weight up and down, keeping your elbows high, bring up to chest level and then back down again.

#6)  Combination of biceps & deltoids.

delts3

Bend at elbow for biceps curl, then push straight up into shoulder press. Back to bent elbow and then straight down again.  Just reverse the movement.   Do this one as a separate exercise or replace it for your biceps curl exercise.

#7)  Total arm, chest, and back.  Push ups

pushup2

The wall push up.  If you can’t get down on the floor (or can’t get up from the floor) this move is the next best thing.  This will be the same as a floor push up only on the wall.  Be sure to keep your back flat, your knees straight.  You should feel this in your arms, chest, back.  It is a good overall exercise.  If you can get down on the floor but can’t do the traditional push up try push ups on your knees.

push up

This position will work you arms (both biceps & triceps), chest, & back even more than wall push ups because you are pushing more of your body weight.  Remember to keep your back straight, core tight (tighten your stomach muscles, but remember to breath) bring your nose as close to the floor as you can and push yourself back up again.  If you are able do the traditional push up, with only toes and hands on floor do that.   This is the ultimate push up, you will really feel it in your chest, arms & back and it is a very good core exercise which is another blog some other time.

#8)  Circles.

circles

This exercise seems so simple but if done right, will really work those shoulders.  First do small circles then do large circle.  With or without weights, will do the trick.

Ok, these are all the basic exercises to get you started on those beautiful arms.  Arms you will want to show off with sleeveless shirts.  Do the triceps exercises to help with that arm “jiggle”.  Tighten up those shoulders and biceps too!

When you first begin try doing the exercises without weight, until you feel comfortable with the movement, then add a light weight.  Do only 10 reps (repetitions) when 10 becomes easy do 20, if you can do 20 or 30 without a problem then add weight.  When you add weight go back to 10 or 20 reps.  You may not be able to do too many push ups in the beginning, so start with 1 or 2, then move up.  Remember to breath in on the easy part, out on the hard part.  Like for example on the push up, breath in on the way down, out on the way up.

We want to keep this simple, it should never feel overwhelming or too much like work.  Bleh!  Who wants that??  No one!  So pick some of these exercises and try them.

Don’t forget to get your doctors approval before starting!  Drink plenty of water!  Relax, breath and have fun.

Come on!  Get up off the couch and get moving! There’s no time for sitting!  I have faith in you!  You can do it!!