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.