Salted Caramel or S'mores?

Loaded Cinnamon Buns…..Tempting?

Seasons change, and that goes along with seasons in life. For almost nine years, I have been on a health journey that would forever change my life. During that time, I went from eating meat to becoming a vegetarian, then a vegan, back to vegetarian, then pescatarian, and now a flexitarian. If you are wondering if I was just confused, maybe I was. The biggest lesson I learned during this process was how to listen to my body…which isn’t easy to do.  It takes a lot of practice and discipline.  

Not Only Lip Service

The tongue and brain can weigh heavily on food choices, especially when it comes to sweets.  Even with all the “titles” I gave myself, the one thing I realized was sugar’s effect on my body.  Not only in the physiology (weight gain) but psychologically (brain fog, failure to recall words) as well. I also came away with a knowledge about how sugar can single handedly destroy the body’s system cell by cell. Yeah, I know it seems dramatic and extreme, but evidence supports how sugar breaks down the immune system. You see, sugar affects the way the white blood cells attack bacteria. Sugar triggers a low-grade inflammatory response in the body and grows from there. For a body that is already compromised, consuming sugar is like adding a piece of wood to the fire. It just keeps burning hotter and hotter.  

COVID-19 & Sugar

During the recent pandemic, it was noted that many of those who tested positive to COVID-19 were also diabetic. This link may indicate that people with higher levels of sugar can contract the COVID-19 virus much easier. There is also evidence demonstrating that consuming 75 to 100 grams of sugar is enough to hinder the body’s immune function. (1) That may sound like a lot, and it is, but it’s essentially two cans of soda. Even consuming a grande chai latte from your favorite coffee shop will get you half way there.  

When sugar is consumed, it temporarily tamps downs the immune system’s ability to respond to challenges. This impairment can last several hours, so if sweets are consumed throughout the day, then the immune system is at a disadvantage for most of, if not, all day. How can the body fight off bacteria or viruses or other assaults when there are no soldiers ready for battle?

Make the Change

For decades, I got two colds a year. It was usually during the spring and fall when the weather changed. However, it’s been years since I’ve had a cold or the flu. Mostly I contribute that to eating well, but I take seriously the amounts of sugar I consume. I’m not as strict as I used to be. I do indulge from time to time for a special occasion. Ironically, my body tells me pretty quickly it doesn’t like it. So, that keeps me in check. That foggy headed feeling returns along with the crash when the sugar runs out. The other thing I notice is my propensity to want more sugar. The cravings start again, and I’m reminded of the toxic relationship we once shared. I’ve worked hard to get into shape both physically and mentally, and I’m not willing to sacrifice the hard work by eating high calorie, nutrition-less sweets.

As the weather warms, exercise is easier, as well as, fresh vegetables for consumption.  Why not make a plan to quit sugar for 30 days? Find a friend to help you on your journey.  I’d be happy to work with you to devise a plan that will work with your lifestyle.

Breaking up with sugar is not easy.  It may seem like a friend that loves you, but I can assure you it does not. If you are interested in learning more about how I broke up with sugar, read more here.

1.      https://academic.oup.com/ajcn/article-abstract/26/11/1180/4732762

Without This, Your Health Is At Risk!

Are you overlooking this important part of your health plan?

When you think of health, what comes to mind? Food? Feeling well? Energy? All these things I think of too. Could there be something more important or just as important as food? It’s an important ingredient often overlooked, a by product, if you will. It comes and goes through the day...even our life. For some, it comes easily. For others it’s more work. Even so, without it, your health is at risk.

So what is this important part of your health? Laughter! That’s right, laughing. It may seem insignificant, but it is so richly a part of our well-being. The lasting effects of laughing is important to feeling good and taking life less serious. Surrounding yourself with people who can laugh with you will help you stay young, energized, and healthy!

We all have those friends who are serious, pessimists, or a complete downer. Getting them to laugh can be a challenge. If you are part of the population that is described in the first sentence, lighten up! Surround yourself with someone you can have fun with. The journey of life can, at times, be overwhelming. Believe me, I know! No matter how challenging, sad, or tough life gets, it’s essential to laugh!

I wonder if there would be less drugs prescribed if people could laugh more, enjoy relationships, and only live in the present day? Who doesn’t want to spend more time with someone who is fun, energized and has a good time? It’s a way of connecting to others, making friends, and makes one more approachable.

Health benefits of laughter:

• reduces stress

• lowers blood pressure

• increased creativity

• exercises important muscle groups

• increases memory and intelligence

• strengthens the immune system

• it’s a natural pain killer by the brain releasing endorphins

• reduces depression and anxiety

• improves mood

Another important element is that laughter has been found in research to help fight cancer by increasing the levels of Interferon-gamma in the body (IFN). IFN stimulates B-cells, T-cells, NK cells, and immunoglobulin that works to regulate cell growth. These compounds are part of the healthy immune system and are an important part of our defense against cancer and abnormal growth of tumors. Laughter a day can really keep the doctor away!

Health-bite: Get your giggle on!

*The photo above is my family taken after we got home from a nice meal together. We did this for several years knowing the time was short before the children left to live their own lives. We shared a lot of laughter during our times together.