Natural Vs Simple sugars

Natural sugar refers to sugars that occur naturally in foods while refined sugar refers to sugars that have undergone an extraction and purification process, often turning the finished sugars into crystals that are easy to add to foods. Simple sugars are very quickly broken down by your body and create spikes in your blood sugar, unlike natural, which take longer to process. 

While it's been widely noted that excess sugar can increase the overall risk for heart disease, a 2013 study in the Journal of the American Heart Association displayed strong evidence that sugar can actually affect the pumping mechanism of your heart and could increase the risk for heart failure.

Sugar…Sweet but Dangerous!!

There’s no doubt that most people are addicted to sugar. We consume too much sugar per person per year. We live in a society that constantly feels the “need” to reward every single good job with sweet treats. After a few years of " rewarding" the outcome is obvious, both psychologically and physically! So it might be helpful to find out what that means – what sugar really is, what food value it has, and what problems it causes.

Around the world, a growing body of expert opinion – the 'No Sugar’ movement – is leading a global fightback and warning that our sweet habit is completely out of control. Sugar, whether added to food by you or the manufacturer, is the greatest threat to human health. Recent studies show that sugar, perhaps more than salt, contributes to the development of cardiovascular disease. Evidence is growing too, that eating too much sugar can lead to fatty liver disease, obesity, kidney disease and Type 2 diabetes. Ironically, most people know that excess sugar is dangerous yet they can’t resist. And the reason for that is pretty simple. Sugar is addictive. And the food industry is doing everything it can to keep us hooked. Check my next post to learn the difference between natural sugar and processed sugar.

Hunger vs. Appetite: What's the difference?

Hunger and appetite are two very different things. Hunger is the physical need for food whereas appetite is the desire for food. Hunger occurs with low levels of glucose in your blood, several hours after eating – it is a protective mechanism that ensures your body is adequately fueled. Appetite is the conditioned response to food - it is a sensory reaction to the look or smell of food.

Our appetite is closely linked with our behavior but also takes cues from our digestive tract, brain and fatty tissue. Having an increased appetite or having the feeling of wanting to “eat everything in your path”, stems from your biochemistry and/or an emotional connection you have formed with food. Appetite is what controls your cravings and this is influenced by the sensory reaction to food so your appetite can increase or decrease depending on your taste preferences, what food is available to you, your health, and emotional state. Appetite can be increased or decreased by hormonal factors and stress. Most people are “nourished” well beyond when their natural satiety signals kick in. In the hectic world we live in now many people eat when they are distracted or on the run and they have literally lost the ability to listen to intrinsic satiety signals.

Thyroid disorder:The silent disease no one talks about.

Rehema suspects her condition may have been instigated by a love for junk and sweet foods. “I am a sweet tooth,” she admits laughingly. “I snacked on cakes, ice crème, French fries... the list is long.” Today though, vegetables and plant products have replaced the sweet food. According to nutritionist Kepha Nyanumba of AAR, majority of illnesses that afflict humanity could be prevented if everyone ate appropriately – meaning more vegetables and less of animal products. Unfortunately, says Kepha, majority of Kenyans love food that is easy on the tongue which is often processed and sweetened excessively. Today, Rehema is a healthy woman. She is also a mother of one: the worry of being infertile before starting a family has now dissipated. She however has regular checks with the hospital if her thyroid has reverted back to over activity.
Read more at: http://www.standardmedia.co.ke/entertainment/pulse/article/2000148197/thyroid-disorder-the-silent-disease-no-one-talks-about?pageNo=3

Rehema suspects her condition may have been instigated by a love for junk and sweet foods. “I am a sweet tooth,” she admits laughingly. “I snacked on cakes, ice crème, French fries... the list is long.” Today though, vegetables and plant products have replaced the sweet food. According to nutritionist Kepha Nyanumba of AAR, majority of illnesses that afflict humanity could be prevented if everyone ate appropriately – meaning more vegetables and less of animal products. Unfortunately, says Kepha, majority of Kenyans love food that is easy on the tongue which is often processed and sweetened excessively. Today, Rehema is a healthy woman. She is also a mother of one: the worry of being infertile before starting a family has now dissipated. She however has regular checks with the hospital if her thyroid has reverted back to over activity.
Read more at: http://www.standardmedia.co.ke/entertainment/pulse/article/2000148197/thyroid-disorder-the-silent-disease-no-one-talks-about?pageNo=3

By Gardy Chacha Updated Saturday, January 17th 2015 at 10:38 GMT +3 0 inShare 

Rehema suspects her condition may have been instigated by a love for junk and sweet foods. “I am a sweet tooth,” she admits laughingly. “I snacked on cakes, ice crème, French fries... the list is long.” Today though, vegetables and plant products have replaced the sweet food. 

According to nutritionist Kepha Nyanumba of AAR, majority of illnesses that afflict humanity could be prevented if everyone ate appropriately – meaning more vegetables and less of animal products. Unfortunately, says Kepha, majority of Kenyans love food that is easy on the tongue which is often processed and sweetened excessively. 

Read more at: http://www.standardmedia.co.ke/entertainment/pulse/article/2000148197/thyroid-disorder-the-silent-disease-no-one-talks-about?pageNo=3

 Read more at: http://www.standardmedia.co.ke/entertainment/pulse/article/2000148197/thyroid-disorder-the-silent-disease-no-one-talks-about?pageNo=3

Read more at: http://www.standardmedia.co.ke/entertainment/pulse/article/2000148197/thyroid-disorder-the-silent-disease-no-one-talks-about?pageNo=3

NEW YEAR RESOLUTIONS

The turn of the New Year is the single most important time to reflect on your life. In fact, we all naturally do it. We do it because it’s one of the only milestones that continue to remind us of the importance of time. It forces us to reflect on our achievements and re-evaluate our future. Many people commit to goals that focus on healthy lifestyle changes such as weight loss, exercise etc.  Research suggests that while 50% of individuals make New Year’s resolutions, only 12% achieve their goals. New Year resolutions are fantastic, but why is it that most New Year resolutions do not stick?  Most resolutions are too vague, too hard and too spontaneous. You're better off taking the time to think things through and putting the necessary preparation into place so that you have a chance of succeeding.

The following tips will ensure that the changes you implement this year are more sustainable:

• Think of what you would have in your ideal life, and where you’d like to be in one, two, or even three years, and see if your lifestyle goals bring you closer to that picture. If so, they’re good goals to stick with. If you can keep in your mind the image of where you would ultimately like your goals to take you, it’s easier to stick with them.
• Don’t wait until you feel inspired or feel like you are in the mood to do something. Motivation is typically generated when we engage in a behavior. Just begin now and your chances of accomplishing the goal will significantly increase.
• Get comfortable with being uncomfortable. Whatever you do, make sure you take daily action towards your New Year resolution. Daily action will create some serious momentum and propel you well on your way to success. Make it a habit to do what you do and work towards your resolution. Sticking with your goal through adversity and challenge is what separates success from failure.
• Connecting with others who share similar goals can be inspiring and motivating. If you are unable to meet your goals on your own, consider seeking professional help. Professionals can help you gain insight into a problem, identify your lifestyle goals, and work with you to achieve them.

HOLIDAY EATING TIPS

The holiday season is a time to celebrate with family and friends. Unfortunately, for many it also becomes a time for over-eating and weight gain. Well, you can and should enjoy this wonderful time of the year. But that does not mean you have to bombard your body with unhealthy habits that would make your new year’s resolution harder to achieve. Your health status during this holiday season is closely associated with the nourishment obtained from your diet before and during Christmas. From healthy lifestyle choices, eating the proper foods, and keeping a positive attitude, there are many things you can do to boostyour healthy status during this holiday season.

•  Drinking plenty of water is very important for many reasons. It prevents you from becoming dehydrated, and helps with detoxificationof your body. It is recommended that you drink at least 2 litres of water a day.
• It is helpful to watch what goes into your body. Processed foods, artificial sugars, food colorings, and artificial flavorings can all be harmful to your body and reduce your chances of achieving the full benefits of a healthy lifestyle.
• Take at least 3 servings of whole grains every day.Not only are they high in fiber, whole grains also contain an array of antioxidants not found in fruits and vegetables. The easiest way to increase whole grain intake is to replace some of your refined-grain products. For instance, use whole-grain bread instead of white bread for your breakfast.
• A product labelled fat-free does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.
• Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate increase in exercise can help partially offset increased holiday eating.

Principles of Sustainable Lifestyle Change.

We live in a quick-fix society. We want instant results with minimal pain, effort and sacrifice. When it comes to our health and appearance, we’re accustomed to looking for a pill or procedure, and many practitioners are quick to prescribe them. But if the root cause of the problem or challenge is not addressed, drugs, surgery and treatments can simply mask the underlying issue, leading to more of the same – a vicious cycle. Observing the following principles will make lifestyle change enjoyable and help you obtain optimal health, lose weight and feel better every day.

1.      Find your perfect fit 

Each of us is unique – metabolically, psychologically, and circumstantially. For this reason, there’s no single diet plan that works well for everyone. “Each person needs to find what works for him- or herself by seeking professional nutritional advice. This is the 1^st principle that will enable you start the lifestyle journey in the right direction by avoiding unnecessary trial and errors. If you have a clear vision of the journey and what you want out of your journey then you are pointed in the right direction to achieve that success.

 2.      Unparalleled  Commitment

Permanent lifestyle takes time and effort — and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons. To stay committed to your lifestyle, you need to be focused. It takes a lot of mental and physical energy to change your habits. If you don’t have the commitment you will withdraw physically and mentally from your daily tasks and not be able to achieve success!

3.      Motivation 

Why are some people able to maintain their healthy new lifestyle indefinitely while most others peter out after a few weeks or months? This is currently one of the hottest questions in research. Lifestyle changes begin with setting solid intentions, only then will you have the commitment to stick with your new course of action. Intention is the strong, motivating “why” for doing something.

 4.      Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful lifestyle change. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine bearing in mind your destination. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.