ARE YOU EATING TOO MUCH SUGAR?

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You can no longer get into those favourite pair of jeans. Yes this could be the reason why. Eating too much sugar can cause more belly fat around your mid section. Too much sugar can raise your insulin levels and when you have too much insulin in your blood the body stores it as fat and deposits it in your belly.

You ate lunch an hour ago but you are already thinking about your next meal. When you eat too much sugar you will be craving more food when you get an energy crash. Also too much sugar in your blood can confuse your hunger hormones as well. You have a hormone called grehlin which tells you when you are hungry and the hormone leptin which tells you when you are full and to stop eating. Your hunger hormone will be elevated more than the “Iam full hormone so stop eating” and you will want to eat more than you need.

You are feeling sluggish and drained of energy. If your blood sugar is going high and low then this will cause you to feel sluggish and you will probably be feeling sleepy throughout the day and also be irritable and moody.

You have joint pain. Eating sugar raises your blood sugar and this can release inflammatory messengers in your body called cytokines and this is what is causing your joint pain.

Your teeth health is deteriorating. If you are eating too much sugar then this can cause tooth decay.

You have brain fog and mental lethargy. Too much sugar can cause concentration problems and forgetfulness caused again by inflammation from eating too much sugar. Remember the inflammation cytokines. The ideal situation you want is a slow and continuous burning of sugar for continued steady energy, not the highs and lows that too much sugar can create.

You have just eaten some berries and they didn’t taste very sweet. Too much sugar can actually dull your palate so the berries that should taste sweet, don’t as your sweetness receptors are getting blocked.

HOW TO AVOID UNHEALTHY FOOD AT SUPERMARKET AND STAY HEALTHY

HOW TO AVOID UNHEALTHY FOOD AT THE SUPERMARKET AND STAY HEALTHY

 

We all need to shop for food but how can you do your food shopping for good health and avoid the unhealthy items?

If you shop at a large supermarket, there will be more choices and more items to choose from.

Supermarkets are also providing you with bigger shopping trolleys now so you can get more in them.

Have you got home from shopping and realised that you have purchased some things that were not on your list and you didn’t really need to buy them?

There are so many choices in the larger supermarkets that can make it overwhelming.  You could try shopping at a smaller supermarket so you can focus more on the fruit and vegetable aisles and get to the other aisles easily for your other goods such as the fridge section for your meat, dairy and then your toiletries, washing up liquids etc.

Supermarkets will also strategically place all the essential items after all the other aisles so you have to walk past them and therefore tempting you to buy more than you need.  

Have you noticed that the bread and even the milk section is at the back of the supermarket tempting shoppers to browse all their aisles.  That is if you still buy bread and dairy milk that is!

You will even see offers of bread and biscuits or cakes on offer at the entrance to the supermarket as well.

Always prepare a list of the things that you need. If you only get the things on your list you will then be less tempted to check out other foods that you don’t need.

Don’t go to the supermarket when you are hungry. Most supermarkets now bake their own bread and sweet treats and you will be able to smell them when you enter the supermarket. If you are hungry, these will look more appetising and you are more likely to buy them.

You could go and do your shopping when you don’t have a lot of time on your hands.   This way, you are pressed for time and are unlikely to want to look at the other food aisles.  You will be able to stick to your list and only buy what you need.

There are always lots of offers on now in supermarkets because they want to fight to keep you shopping at their store and not to go elsewhere.  Most offers will be at the end of the aisles.  They could include an offer of  buy 1 and get 1 free. This is all well and good if they are those items that are on your list.  This is another tactic to attract you to buy, so be careful here.

Manufacturers spend millions every year making their packaging attractive and are very careful about the wording on their packaging to get you to buy their stuff.

Have you noticed that there are no windows at supermarkets.  This is to block out the outside world to keep you there for longer, lose track of time, be more relaxed and maybe want to buy more.

I hope that you are able to stick to your list and not be tempted to buy more than you need, especially the unhealthy items so you can stay healthy and lean over 40.  

Supermarkets do not have your health and wellbeing in mind, they just want you to spend your money!

Happy shopping everyone!

 

INFLAMMATION

Inflammation in the body can be as a result of an infection, an auto immune reaction or an allergy.

inflamation

Inflammation is a natural response to an injury or an infection and you will notice a swelling of that area and it may not function properly for instance round a knee joint which will result in you not being able to bend the knee fully.

There are certain foods that you can avoid to help with inflammation and also foods that have an anti inflammatory effect.

Foods to Avoid Are:

Wheat and Gluten, dairy, sugar, dairy, some people also need to think about taking out nightshade foods such as peppers, aubergine and red tomatoes, processed foods and prepared frozen meals.  It is also best to avoid alcohol and smoking.

Foods to Eat More of Are:

Fruits and vegetables, garlic, cranberry juice, tart cherry juice, ginger and turmeric, fish for omega 3 fats or take a supplement or flax seeds are also a good source of omega 3, cayenne pepper, black pepper and cloves.

Some herbs and Supplements you can take are:

Astaxanthin – which is a powerful antioxidant and found in salmon, lobster, shrimp

Boswellia – a strong anti inflammatory which can be combined with astaxanthin and turmeric

White Willow Bark – can ease aches and pains, aspirin comes from white willow, however is a mild blood thinner

Ruta – can be used for tendon pain especially in the achilles, feet, hips, wrists and areas near the other joints

Arnica – has been used for centuries to treat general pain. Can be taken orally or applied topically

Please check with your doctor before starting to take any herbs or supplements.

For pain and inflammation you can make a tea with turmeric.  Turmeric has been clinically proven to reduce arthritic pain and promote flexibility.

Golden Milk Recipe

Makes 2 total cups – 16 servings or a 1/2 month supply at a cup a day.  This is the turmeric honey concentrate mixture you will use to add to the milk.

Ingredients:
480ml/2 cups of filtered water
25g/1/4 cup of turmeric powder – use a good quality turmeric
2 TBS of dried ginger powder – optional but also good for inflammation
1 teaspoons of ground black pepper
100g/1/2 cup honey (after boiling / reduction)

Bring water to a boil in a sauce pan – then turn to slow boil.  Add all ingredients to slow boiling water, except for honey, and mix well.  Maintain a slow boil and stir periodically as the mixture thickens a bit.  IMPORTANT: It is important that the water slow boil / cook for 15 minutes to allow the turmeric to go from 1% in solution to 12% in a bio-available solution.  After 15 minutes, turn off the heat, add the honey, mix well and allow to cool.

NOTE: if using raw honey, allow mixture to cool to near room temperature before mixing with raw honey.

Place in a 16 oz. glass mason jar and allow to cool then store in refrigerator.

 

Ingredients:
240ml/1 cup of almond milk
1 tsp coconut oil
1/2 tsp. vanilla extract (optional)
2 Tbsp turmeric honey concentrate from mason jar (provides approx. 3/4 tsp of bio-available turmeric and a 3/4 tsp. of honey per cup – stir or shake before dispensing from mason jar).

Hot – Combine all the ingredients in a saucepan (never microwave). Turn the heat to low. While heating make sure to stir frequently and do not allow the mixture to boil. Add additional honey if necessary for your taste.

Cold: skip the coconut oil and add all other ingredients and stir well – add to smoothies as well for the anti-inflammatory benefits daily and to change it up.

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