Have Sugar But Not Too Much

Introduction

A week or 2 ago we mentioned diabetes and ways we could help prevent it. The best and most effective way is to cut sugar out. The recommended amount of sugar consumed on a daily basis should be no more than 9 teaspoons. Just a can of soda has 8 already. So you see for the sweet tooth’s out there (including me) we should really watch out how much sugar we consume every day as it can be very easy to consume more than recommended. There is no doubt that sugar can definitely give us more energy instantly every day and make us feel happier but there are more serious side effects apart from diabetes when consuming too much sugar on a regular basis.

 

Sugar and the issue of weight gain

Sugar has been shown to lead to weight gain. This is because sugar is an empty calorie. Despite it having so many calories it is not high in nutritional value at all and is not very filling. A higher calorie intake equates to more weight gain. Another reason why sugar leads to weight gain is that it is the first source of fuel the body uses. As a result, they do not offset hunger for very long in the stomach. This leads to more regular eating thus increasing the calorie intake. Sugar also has the ability to affect biological pathways that regulate hunger. Our body produces a hormone to regulate hunger depending on energy output. This hormone is called Leptin. Studies have shown that excessive sugar intake disrupts the function of Leptin in our body by making our body more resistant to it. This means we end up consuming way more calories than we need in order to meet our body’s fulfillment.

 

Sugar and the issue of obesity and heart diseases

Consuming too much sugar on a regular basis increases the likelihood of some sort of heart disease. One reason as to why it increases the chances of heart disease is that excessive sugar causes obesity. Sugar leads to obesity due to the increased intake of calories. Obesity is one of the main causes of heart disease. Sugar also stops triglycerides from breaking down. This puts more pressure on the heart as there would be more blockages. This will cause the heart to pump harder leading to high blood pressure. Another reason why sugar leads to high blood pressure is that it increases LDL while decreasing HDL. LDL is known as bad cholesterol. This is because it sticks to your arteries leading to narrowing of the artery. While HDL is known as the good cholesterol and it removes all other bad fats such as triglycerides and LDL that’s floating in the bloodstream. As the artery is narrowed there will be less blood being able to flow through thus leading to increased blood pressure.

 

Sugar and the issue of oral and dental health

Finally, too much sugar leads to poor oral and dental health. As you’ve probably heard every mother says ‘stop eating sugar it’s bad for your teeth. There is plenty of bacteria that live inside the mouth. Some of the bacteria are good and protect your oral health but some are not. These bacteria thrive off sugar. They love it as much as you do. But as these bad bacteria grow out of control they release acids. These acids released can dissolve the enamel of your teeth leading to cavities. This acid also causes bad breath. This is why it’s important to brush your teeth and decrease the amount of sugar to stop these bacteria from taking over your mouth.

 

Conclusion

Sugar is great, it tastes great, makes you have more energy, and helps you out mentally. However, they have so many side effects if over consumed. Weight gain, heart disease, and poor oral health are just some of them. Make sure to cut out as much sweet food as you can and try to keep under the recommended daily amount!

 

Negative effects of sugar on kids

 

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Health… Expectations Vs. Reality

What is health? What is perfect health? Is it possible to achieve perfect health? If so, how long does it take? Are these all expectations that social media has set or is it the reality? These questions are often questions I ponder about as a well-being practitioner. Some people ask me that too, but it’s just such a long answer. I think people should read this instead of me answering it verbally.

Health according to the World Health Organisation, is “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”. This is completely true; many people think just because they do not have pain they are in good condition. The definition also includes ‘mental and social well-being’. I feel too many people in the world now only focuses on the thing that they can see or feel when exhibiting physical health. The expectation is because someone has rock hard 6 pack or has an amazing body they must be in perfect health. In reality, it does not necessarily reflect their state. The person with an amazing body may have reached peak physical health but that same person may always be conscious about their own body image that it causes mental disorders such as body dysmorphic disorder (BDD). This neglects the aspect of mental health.

 

Cont.

 

So to answer the question is it possible to achieve perfect health; the short answer is yes but there is always a catch to it. In my opinion, being physically perfect is to be in a balanced state of ‘physical, mental, and social well-being’. Some may be already in that realm if you are I congratulate you. However, if you are there already, are you taking it for granted, or are you actively trying to improve or maintain it? This is where the wellness model comes in. To achieve even a higher state of health is to actively pursue maintenance. We can accomplish this through regular chiropractic care, a continuation of healthy habits (mentally, physically, and socially) and self-reflection. Unlike the allopathic model of health where we seek help or therapy after if a breakdown occurs. The reality of perfect health is for us to maintain the standard, this way, we can enhance our own body’s ability.

If you are not in ‘perfect health’ how long will it take you? You might expect it overnight just by suddenly going to the gym, quit smoking, or stop drinking excessively? Unfortunately, it does not work like that, otherwise, everyone would have perfect health in no time and there would not be a profession in health. The famous saying: ‘Rome wasn’t built in a day’, is particularly applicable in scenarios like these. The reality is that good things take time, our body takes time to change. Research has shown that even working out consistently at the gym, results will not be seen until 3 -6 months later. Additionally, a healthy diet is just as important as working out! You must include all aspects to actually see results! Health is the same, consistent social, physical, and mental habits are the right way to go to develop perfect health. Be patient, trust in the process and everything will fall in its place.

 

Concl.

 

The expectation these days for health is focused on physical appearance. However, having a visually pleasing body doesn’t equate to being on top of things. Being healthy is achieving a balance between social, mental, and physical health. In this modern society, we are expected to do things in a flash and be successful right away. However, in reality, things take time. In the end slow and steady wins the race.

 

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4 Natural & Effective Ways to Lower Cholesterol

High cholesterol levels is something that effects around 31% of the human population. Having a cholesterol levels can lead to high blood pressure, angina and kidney diseases. In more serious cases it can lead to strokes and heart attacks. This is because cholesterol builds up in our arteries and blood vessels. Due to this build up, it leads to a narrower vessel hence the increase in blood pressure and the increase likelihood of blockages. However, it’s not all doom and gloom, today let’s discuss 4 ways for you to lower your cholesterol.

 

  1. Reduce the amount of saturated fats in your diet. This is because it contains high amounts of LDL. This is a type of cholesterol that is harmful for the body as it leaves build ups and is easily solidified in room temperature. Thus leading to narrower blood vessels in the body. We find saturated fats in many unhealthy foods such as pies, cakes and different types of pastries. This is because they are all made from some sort of animal products like butter and margarine. Another way to avoid food that contains high amount of saturated fats is to consume less processed meats. This is because it is often mixed with cuts of meat that contains high amount of animal fat.
  2. Consume food that is high in omega-3. Even though omega-3 is a fat it does not build up in the body as it is classified as an HDL. Think of it like this, omega-3 is the oil that keeps the mechanics well oiled. If everything in your body is well oiled, it’ll function smoothly and be kept in a better state. By keeping the arteries better oiled, it decreases the amount of plaque and fatty builds up from the LDL. As a result, even if you do have high cholesterol, it’ll lower your blood pressure. Leading to a lower likelihood of heart diseases.
  3. While we are sticking to recommended foods, it is highly recommended for people with high cholesterol to consume soluble fibres like beans, oats, citrus fruits and barley. This is because our body is not able to digest these foods. This create a small barrier where these soluble fibres are then attached to the cholesterol, preventing it from getting into the blood stream. In addition, soluble fibres helps your gut bacteria (probiotics) function better. So start consuming more fibre right now!
  4. Do some exercises. Research has shown that there is a direct correlation between exercise and lower cholesterol levels. This is because exercise stimulates a higher production of HDL levels. As we have mentioned it above, HDKL decreases the amount of plaque and fatty build ups in the arteries. As a recommendation, exercise 30 minutes a day, 5 days a week. It can be anything from brisk walking to playing a sport that you enjoy.

 

Here are 4 tips on how to reduce cholesterol. Remember, it won’t be decreased overtime. Try these tips for a couple of months and retest your levels after. Sometimes it may take even longer. But I guarantee that if you stick to it, results will show over time!

 

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Whole Foods

 

This era has unlimited food on the supermarket shelves. We’ve got plenty of meats, vegetables, grains, oats, dairy products etc. However, not everything on the shelves is safe to eat in the long run. But there will always be one part of the supermarket that’s always going to be reliable and delicious; that’s whole foods.

 

So what are whole foods? Whole foods are a group of foods that has not been processed or went through minimum processing before being put on the shelves. Previously fresh meat and oils were also considered in the category. However, now that some meat contain antibiotics and hormones while we now know that even some oils are heavily processed before distributed. So nowadays, whole food are mostly fruits and vegetables that have not been processed or refined. Oats, legumes, beans are some of them.

 

cont.

 

So why are whole foods recommended so much? Firstly, they are not processed. This means, there are no additives in there. This means that everything is natural. The human body is made for digesting natural foods. Due to these additives and extra processing, it causes gut inflammation. Since out gut is inflamed, it’ll slow down any other healing process and make it look like there is a belly. Secondly, it decreases the chance of cancer, diabetes, heart diseases and other health problems.

This comes back to it being unprocessed again. When processing food plenty of chemicals, MSGs, fats and oils are added to a product. This chemical mixture is like a time bomb that is going to explode in your body. A build-up of these may causes unhealthy reactions in your body leading to cancers. Finally, they overflow with healthy nutrients. These food were literally designed for the human race to keep us going! They are filled with everything we need. Don’t get me wrong, supplements are extremely useful when used correctly. But most of our daily nutrition is already lie in whole foods!

 

So next time you pick up something from the supermarket, think bigger picture than is it yum? Whole food can be just as tasty if prepped right! So make sure you read the label carefully and choose what’s best for you body!

 

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Diabetes – Intro

BRIEFING:

 

Food is now in abundance for many of us. In fact, we have so much food that many of the unnecessary products are becoming staples. I’m sure there is one person that you know of replaces water with soda, fruits with sugary sweets, whole foods with processed foods and fresh meat with processed meat. These foods will surely lead to health complications later on in life. One of them would highly likely be diabetes.

What is diabetes? Diabetes is when there is too much sugar in your blood. This can be due to two reasons; congenital and lifestyle. Type 1 diabetes is due to congenital issues. This is an autoimmune issue that occurs when your insulin-producing cells are attacked by your immune system. Insulin is an important hormone that regulates blood sugar and without it our blood sugar levels will rise. So if there is a lack of insulin to begin with, there will be nothing that keeps it under control. Type 2 is due to consuming food with too much sugar. This causes one of two problems. Firstly, it may cause the body to not produce enough insulin. This is because the demand is too high and the body cannot make enough supplies. Secondly, it can cause the insulin to become more resistant. This just means that your body isn’t able to process the sugar as well as it should. Insulin is used to the amount of sugar and is feeling lazy so it will no longer be as sensitive as it once was.

cont.

 

So let’s talk about some early signs and symptoms of diabetes. Some early signs of diabetes can include frequent urination, increased thirst, and an increase in appetite. However, sometimes there may be no symptoms at all! So we must constantly monitor our blood to check for sugar levels and other problems. In severe cases of diabetes, slow healing of cuts and wounds, loss of sensation, blurry vision, and patchy skin. The one that I would definitely be careful of would be the slow healing of wounds. This is because it increases the likelihood of infection occurring.

 

So now we know what diabetes is, what is the reasoning behind it, and what the symptoms are, next time we’ll discuss some risk factors (hint: most likely from diet). Also, we’ll tell you some ways to prevent yourself from getting diabetes too!

 

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Eat To Live – Dr Joel Furhman

Eat to Live – Dr Joel Furhman

Do YOU want to change your life?

Would you like to get rid of your pain?

Do YOU want to become healthier?

Would you like more energy?

Do YOU want more happiness?

Would you like to say goodbye to your headaches and migraines?

Do YOU want to say goodbye to your heart disease, arthritis, autoimmune conditions, chronic illnesses and diseases?

Do you want to say goodbye to the medications you’ve been made to believe you need?

READ THIS BOOK CALLED “EAT to LIVE” AND CHANGE YOUR LIFE!

Eat To Live by Dr Joel Furhman

Here are some videos you can watch too:

Video 1 : 19 minutes

Video 2 : 1 hour 44 minutes

[embedyt] https://www.youtube.com/watch?v=E4katnfHzXA[/embedyt]

Eat to live

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Stomach, reflux, heartburn, indigestion Remedies

Reflux, heartburn, indigestion, these are all names for that discomfort and sometimes burning feeling that comes after meals. At Revolution Chiropractic we like to address the cause of issues rather than focus on symptomatic relief. Reflux is often caused by a reduced ability for your body to digest and break down food so it makes sense to focus on optimising digestion rather than just suppressing the feeling of heartburn.

Start to implement the following things into your daily life and remember that it can take time to get your body back on track, this isn’t an overnight fix! (although it might be for some of you.

Eat easily digestible foods

The first and most obvious step is to improve your diet. If you are eating foods that your body is struggling to digest then this is probably the biggest cause of your symptoms. Food sources like dairy and gluten are fairly inflammatory to most people so you should cut these out for 3-6 months and see how your body responds. Replace carbohydrate sources like bread and pasta for more tolerable plant-sourced foods like:

– Rice

– Potatoes

– Kumara (sweet potato)

– Pumpkin

Other things that stir up inflammation and disrupt the digestive process are smoking, alcohol, coffee, chocolate and spicy foods. So cutting down on those will definitely improve your reflux, heartburn or indigestion.

Prepare the stomach for digestion

Contrary to what it may seem at first your reflux may be due to too little stomach acid. Low levels of acid in stomach will mean you can’t digest food properly. Ten minutes before each meal put a teaspoon of apple cider vinegar into a small glass of water and drink it. The acid and enzymes will assist your stomach’s digestion.

Make the first few mouthfuls of your meal the protein source (meat, fish, chicken, tofu). This will prompt your body to produce pepsin and increase the acidity of the stomach for digestion.

You may be eating too much at once

Cramming too much food into your belly in one sitting will make it much harder for your body to break it down! Pay attention to your portion sizes, you may need to have 4-5 smaller meals through the day for a few months to let your stomach recover.

Slow down!

If you are eating too fast then you may not be adequately chewing your food. Remember that digestion starts in the mouth, not the stomach! Your teeth are perfectly designed to break down the food and saliva starts the digestive processes The more you chew, the more the food is broken down before it hits the stomach.

 

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This blog is sponsored by Little Ninja & Priorityfitness

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How To Make More Time For a Healthy Lifestyle

Everyone already knows what to do to be healthier. For starters, eating less processed foods and moving more is what you’ve heard since you were young. And guess what… It’s true! But then come the fancy diets and elusive theories that cause confusion. On top of that, you’re busy with work and kids and LIFE.

If you’ve been meaning to eat healthier and exercise more for a while, believe me, you’re not alone.

What’s required is a system of thinking, prioritizing, strategizing, and planning that identifies what’s important to you as an individual and the steps to get there without them being too overwhelming.

Of course, it’s not easy, but it’s highly rewarding once you start reaping the benefits. Let’s get started.

  1. THINK: Ask “why” 5 times.

  • Understanding why you want to achieve the goal you want to achieve is important because it digs deep to find your inner motivation to keep you going.
  • All you have to do is keeping asking yourself why until you end up with a reason that’s worth your time.
  • Here’s an example:
    • Why do I want to eat better and move more? Because I want to lose weight.
    • Why do I want to lose weight? Because I’ll look better
    • Why do I want to look better? Because when I look good, I feel good about myself.
    • Why do you want to feel good about yourself? Because when I feel good about myself I’m more confident and in control.
    • Why do I want to be more confident and in control? Because when I’m confident and in control, I won’t be scared to go for it and live out my dream.
  1. PRIORITIZE: Fill in the big rocks first.

  • Stephen Covey, the author of “7 Habits of Highly Effective People” gave the best analogy for prioritization: Think of your time as a jar that you can fill with rocks, pebbles and sand.
    • Your big rocks are the necessary things in life, like friends, family, health, career, and sleep.
    • The pebbles are the fun things in life that aren’t completely necessary but you love doing them, like playing piano, competing in sports, and discovering your passion for baking.
    • Your sand is all the bonus activities that are enjoyable but not at all important to your survival and fulfillment, like checking Instagram, playing video games and going out drinking.
    • Now if you fill your time with sand first, it wouldn’t make sense because then it’d be way more difficult to fit your rocks and pebbles in. But if you place your rocks first, and then your pebbles around them, and finally fill in the rest with your sand, then you’re good as gold!
  1. STRATEGIZE: Increase your activities 15 minutes at a time.

  • No one ever got everything done at once. When you find out the important activities that you want to do more of in your day, pick ONE of them. Replace 15 minutes of low-value activity with 15 minutes of that high-value activity.
  • For example, instead of 15 minutes of scrolling through Instagram, do 15 minutes of meal prep for the next day. You can even put in headphones and listen one of your favourite podcasts while you meal prep to keep it interesting.
  1. PLAN: Schedule it in your diary.

  • If you wait until you “feel like it”, a lot of your time will be spent doing less important things. Schedule it in and more importantly, stick to it!
  • BONUS: Review how you spent your time at the end of the week.
    • If you did a lot of low-priority stuff, reduce any triggers that make you want to do them. This may require you to move the TV to the basement or limit your screen time with an app. Or you can get an accountability buddy, such as a friends, colleague or partner.
    • If you simply didn’t have time, look into hiring out some of the tasks like getting a healthy meal delivery service or arranging a nanny so you can go to the gym.

Don’t get distracted, stay focused and you will get $%@& done 😉

This blog is sponsored by Little Ninja & Priorityfitness.

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Meal Prep 101

Life happens. And one of the best ways to make it through successfully is to make sure you’re prepared.

Meal prepping saves you time, energy and serves as your friend on the days when you get home late and every fibre of your being is against you making food. In turn, you end up spending less on eating out and having more energy by eating home-cooked, delicious meals.

Whether you’re keto, paleo, low-carb, or standard NZ diet, this simple guide will serve you well to have a fridge full of healthy meals for the week.

 

Prep steps:

 

  1. PLAN: Meal prepping starts on the weekend. Look at the week ahead of you and figure out the busy days for which you’ll need meal-prepped meals. Even if you don’t want to meal prep for the entire week, make sure that you schedule some time the day before to prepare a meal.
  2. THINK: Open notes or find a pad and pen to write some healthy meal ideas. Nothing fancy, keep it simple. For example, you could have some one-pot recipes on hand that can make huge batches like chilli, grilled chicken, roast veggies, and stir fry.
  3. SHOP: From that simple menu, create an ingredient list and go out to buy your meal prep ingredients. If you don’t have the memory of an elephant, be sure to bring a note pad with you or have your list on your phone notes to tick off as you go.
  4. COOK: Schedule one or however many days out of the week to cook. This could be every Sunday that you plug your headphones in with a good podcast and go hard at your meal prep for an hour and a half. Be sure to cook all the things that take lots of time to cook like your chicken, veggies, and potatoes. Prepping in bulk is best because it saves you heaps of time. Slicing a few carrots is as fast as slicing one, so make sure to prep everything you can in that set time.
  5. STORE: Finally, store your meal-prepped food in containers and make them accessible in the fridge. Be sure to also put the appropriate items in the freezer if you know you won’t be eating it before it goes bad.

And most IMPORTANTLY, don’t forget to make meal prepping fun and a regularly weekly ritual of yours. Throw on some music, watch a show or just chat if it’s a team effort.

Apply these meal prep principles and your future self will thank you immensely.

This blog is sponsored by Priorityfitness.

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Learning From Longevity Cultures: Part 2

PART II

Continuing on in our theme of living a healthier and longer life we look at the next 3 common traits of cultures with a high amount of centenarians (people living to 100 or older). Genes dictate about 10% of your longevity and health, the other 90% is lifestyle! This means the power is in your hands to create a healthy and long life. Thankfully none of this is rocket science so it’s easy to start to make changes. Relax: The Seventh-day Adventist community and the Sardinians take regular time to slow down and pray, the Okinawans have a form of Ancestral veneration in which they take time to pay respects to there predecessors.

Taking regular time to reflect and slow down is crucial. Constantly being on the go and rushing fires up or sympathetic nervous system and triggers and inflammatory response. This response is linked with many disease states from Alzheimer’s to cardiovascular disease to joint degeneration. Taking time to quiet the mind and spiritually connect through prayer and meditation is something that people of faith have done for centuries but unfortunately in our day and ageless and fewer people are reaping the benefit of such activities, or rather non-activities.

 

They eat less:

Okinawans have a saying that they say before each meal to remind them to stop eating when they are 80% full, this is because it takes about 20 minutes for your brain to register the stomach is full. They also eat off smaller plates to reduce the amount of calories per sitting. Digestion is a fairly intensive process for the body to perform, which is why appetite is often low when you get sick as your body needs to focus its energy on the immunity and healing process. It is clear that being significantly overweight isn’t good for longevity but neither is being too underweight so take heed with this piece of advice. Eating enough food to maintain muscle mass but not too much that you put on fat

They eat a plant-based diet.

This point also reduces the amount of calories you consume until you are full and also means each mouth full is more nutritious . Most of these cultures eat a wide variety as well as large amounts of vegetables. The Okinawans consume a large amount of tofu, which has all essential amino acids and is a good source of iron. They still eat small amounts of meat and fish but supplement it with nuts, seeds and beans.

Family and connection.

Sense of belonging and connection is vital. In our modern world we may have more connections but it can be easy to let deep, meaningful connections slide. These cultures spend time with their children and taking care of their aging grandparents. The Seventh day Adventists reportedly schedule up to 24 hours per week to spend with family, friends and God. Make sure you proactively spend time investing into others and with people who support, love and challenge you. Don’t let yourself get caught up with being so busy that you don’t foster meaningful relationships!

 

If you missed the first part of this series go and check it out here and keep an eye out for our third and final instalment, the final three points might surprise you.

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