Saturday, March 30, 2013

Happy Easter!

1 Peter 1:3Praise be to the God and Father of our Lord Jesus Christ! In his great mercy he has given us new birth into a living hope through the resurrection of Jesus Christ from the dead... (NIV)

Matthew 28:1-10
After the Sabbath, at dawn on the first day of the week, Mary Magdalene and the other Mary went to look at the tomb. There was a violent earthquake, for an angel of the Lord came down from heaven and, going to the tomb, rolled back the stone and sat on it. His appearance was like lightning, and his clothes were white as snow. The guards were so afraid of him that they shook and became like dead men.

The angel said to the women, "Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said. Come and see the place where he lay. Then go quickly and tell his disciples: 'He has risen from the dead and is going ahead of you into Galilee. There you will see him.' Now I have told you."So the women hurried away from the tomb, afraid yet filled with joy, and ran to tell his disciples. Suddenly Jesus met them. "Greetings," he said. They came to him, clasped his feet and worshiped him. Then Jesus said to them, "Do not be afraid. Go and tell my brothers to go to Galilee; there they will see me."

LOVE....Hate Will Consume You

You cannot give away what you do not have. You can not truly love someone else until you learn to love yourself. KISST Organics

Friday, March 29, 2013

How Sitting To Long Affects The Body

How Sitting Too Long Affects Your Body

Double click on the image to increase the size for easier reading.


Exercise is vitally important to stimulate lymph production and movement.  Unlike blood, which flows throughout the body in a continuous loop, lymph flows in only one direction. This flow is only upward toward the neck.  The lymphatic system does not have a pump.  It relies on the movement of the muscles to promote proper upward circulation.  As it moves upward toward the neck the lymph passes through multiple lymph nodes which serve as filters to remove debris and pathogens. There are between 600-700 lymph nodes present in the human body. 
The lymph system aids the immune system in removing and destroying excess fluid, waste, debris, dead blood cells, pathogens, toxins, and cancer cells.

Wearing compression garments during exercise can also prove beneficial as they provide resistance to further stimulate lymph flow.

Tuesday, March 26, 2013

Aspire to Teach

It's essentially the same as playing show and tell.  Simply show your product, idea, service or plan and promote it to your audience.  Have fun with it and draw your audience in with your enthusiasm!  They will feed off of your knowledge and grow from the seeds that you sow.  If you are selling an item, don't push for a sale but always close your presentation with a question or two which helps them make a purchasing decision.

Surround Yourself

Monday, March 25, 2013

Sugar & Cancer

Cancer Loves's a sweet relationship

You probably already know that simple sugars and carbohydrates will cause an almost immediate rise in blood glucose levels. The problem with this scenario is that cancer cells have a voracious appetite for sugar. Nobel Prize winner Otto Warburg first discovered the connection in 1924, when his research revealed that cancer cells generate energy in a way that differs from normal cells, in a process called glycolysis. This process, he contended was so dependent on glucose that he dubbed tumors "obligate sugar metabolizers." "Cancer, above all other diseases, has countless secondary causes. But, even for cancer, there is only one prime cause. Summarized in a few words, the prime cause of cancer is the replacement of the respiration of oxygen in normal body cells by a fermentation of sugar." (Dr. Otto Warburg, Lecture delivered to Nobel Laureates on June 30, 1966 at Lindau, Lake Constance, Germany ) Among others, Warburg observed, and that observation has not been challenged in almost a century of subsequent research, that consuming sugars and simple carbs not only raises blood glucose rapidly, but the fast, abrupt nature of this increase triggers a healthy pancreas to responds by overproducing insulin, or order to bring levels down to normal range as quickly as possible. This initially healthy response, however, can lead to very unhealthy consequences. Insulin and its close relative, insulin-like growth factor (IGF-1) are cellular growth promoters (Hadsell, Bonnette. Journal of Mammary Gland Biology and Neoplasia. 2000). So each time you flood your bloodstream with insulin you are sending a message to your tumor:  GROW!
It's clear that blood glucose and insulin levels have a pronounced effect on breast cancer survival statistics, a connection that has been documented for decades. For example, a mouse study conducted in 1985 indicated that higher blood glucose levels resulted in shorter survival times in mice with breast cancer, with the response being "dose dependent." In other words, the higher the blood glucose levels, the poorer the outcome. (Santisteban et al. Biochemical and Biophysical Research Communications. 1985)
What's critical to understand is that simple carbohydrates ("white" bread, rice, pasta, pastries, etc) convert to simple sugar within moments of your chewing them. Complex carbohydrates, those with intact fiber and germ release their glucose more slowly and more healthfully into the bloodstream.

Green Med

Friday, March 22, 2013

Breaking The Sugar Cycle Is Not Easy

As the saying goes..."Nothing in Life worth having comes easy."

Breaking the sugar cycle is not easy but you can do it!  Similar in correlation to a dependent relationship, you will feel better when you restore balance.  Eating a high alkaline diet helps our Immune System stay strong so it can naturally fight off viruses, infections and inflammatory diseases!

Consuming proteins and healthy fats helps to satisfy hunger cravings and stabalize blood sugar glucose levels which will make fighting this battle somewhat easier.  If you are a vegetartian, you will find excellent protein levels in dark leafy greens like brocolli, spinach, kale and spirulina to name just a few.  For you carnivors out there  :o)  choose lean proteins like those found in poultry, fish and eggs.  Good fats include those found in nuts, seeds, olive oil and coconut oil.  As always choose that which is the least refined, organic and raw.

Fiber is also a pretty important part to help curb those cravings.  Fiber helps to cleanse the entire digestive system.  Consider taking a bulk fiber to promote this cleansing process.  You may think you are getting enough fiber with the consumption of all of these fruits and veges but you will be pleasantly surprised.  Stick with it and drink lots of water!

Complex carbohydrates should be the mainstay of your diet.  What are complex carbs?  Fruits and vegetables directly from nature.  Lightly steamed or as always, raw is best.

Water is always the drink of choice.  Add fresh lemon, orange, grapefruit, strawberries or any other fruit you love to make it more palatable if necessary.  Keep in mind that your citris fruits will help to alkalinize your Ph so there is a double bonus in them!  Alkaline Ph in the range of 7 to 7.8 and even up to 8.5 if you are a vegetarian is more likely to keep you from getting any serious disease.

It's ok to eat fruit because it has natural sugars that your body recognizes as food and it can help to curb some of the cravings.   Plus it won't cause your glucose levels to spike and fall dramatically as long as you don't get carried away. Go easy, your ratios should be about 5 to 1 dark leafy greens and vegetables to 1 piece of fruit.  Some people like stevia as a sweetener too.  I am not a fan, I would prefer to use raw honey and simply limit the amount.

Limit your intake of simple carbohydrates like breads, pasta, cereals, corn, french fries, pancakes, pasta, popcorn, white rice, etc. as these also breakdown into sugar and can be a leading factor in causing inflammation too.

Limiting sugar consumption is an excellent method for greatly reducing inflammation.  Keep in mind that it can take two or three weeks before you really start noticing the benefits.  Those benefits however may surprise you!  You may notice fewer fuzzies in the brain (less brain fog), considerably higher energy levels and weight loss too!

Be sure to add spices to your menu of excellent food choices.  Many spices have anti-inflammatory properties including but not limited to garlic, tumeric, ginger, basil and cayenne.  These spices may help you over that bad spot in the road and keep you from having to take prescription drugs which are loaded with adverse side effects.

More Information on Anti-inflammatory foods

7 Foods that Fight Inflammation


More information on Anti-inflammatory foods

1. Dark, leafy greens
Spinach, kale, and romaine, etc. are all terrific inflammation fighters because they’re rich in antioxidants and other natural anti-inflammatory agents. Yet another reason to start your day with a "green smoothie."  Key "smoothie" into the search box above for a variety of recipes!
2. Turmeric
This pungent spice has been shown to have strong anti-inflammatory properties. Plus, it’s delicious!

3. Flaxseed 
Flax contains omega-3 fats, which are anti-inflammatory. Try sprinkling a little freshly ground flax on your salad, stir fry it in with your veges or throw some in with your smoothie.  They make wonderful crackers too.
4. Blueberries, cherries and other berries
High in anti-oxidants, a healthy choice that tastes good!
5. Broccoli, cabbage, and other cruciferous veggies
These foods are high in anti-oxidants, and they have a natural detoxifying effect. Therefore, you can eat them and cleanse your body of any harmful chemicals that are contributing to inflammation.
6. Chia seeds
Chia seeds are high in inflammation fighting omega-3 fatty acids.
7. Avocados
These luscious fruits are high in carotenoids, which also fight inflammation. They contain easily digestible monounsaturated fat.
source:  adapted from Featured Health


Thursday, March 21, 2013

More Anti-inflamatory Foods

Anti-Inflamatory Foods

Sugar - A Leading Cause of Inflamation

Did you know that sugar consumption is a leading cause of inflammation?

People who consume excess amount of sugar are prone to chronic inflammation.
Chronic inflammation dramatically accelerates degeneration in the body and can lead to a host of cell damaging diseases:
*heart disease          *cancer          *osteoarthritis          *diabetes          *cancer
*Candida                  *obesity          *osteoporosis          *premature aging
and many other minor/major health conditions. 

Inflammation is an essential part of the body's healing system.  Inflammation is the immune system's healthy response to irritation.  It's aim is to defend the body against bacteria, viruses, and other foreign invaders, to remove debris, and to help repair damaged tissue.  It helps to restore a damaged area back to a normal state following an injury, irritation or infection. 

In response to high sugar intake, which includes simple carbohydrates, the pancreas floods the body with insulin and the pituitary glands signal your adrenal glands and thyroid to produce excess stress hormones. These inundate your blood supply triggering  inflammation.  Inflammation in turn creates additional stress and pain on your organs and joints.  It's a vicious cycle! But there's more...when your pancreas floods your body with insulin, insulin promotes the storage of excess sugar as fat which causes weight gain.

How is sugar capable of all of this? 
Our digestive systems are naturally nourished and cleansed by the natural sweetness found in fruits, vegetables, grains, herbs and even raw honey.  These help to regenerate the stomach, spleen and pancreas through natural cleansing properties.
Sugar and sugar substitutes including high fructose corn syrup are highly concentrated .  Sugar burns hot in our stomachs.  Once consumed, these highly concentrated sugars cause a fiery explosion within the stomach that sends signals throughout our body that we are under attack (stress) and sends all of our organs into overdrive.

Many things can lead to chronic pain, but more often than not, inflammation is the cause with sugars being the greatest antagonist. The pain you feel in your stiff, achy joints is your body's way of letting you know that that you have inflammation.

Staying away from sugar and simple carbohydrates is one of the best ways to decrease inflammation and improve your overall health and well being.

Tuesday, March 19, 2013

Battle Sugar Cravings

Double click photo to increase size and make it more legible.
There are other things that you can do to battle the cravings....
Try drinking a couple of teaspoons of raw apple cider vinegar in 8 oz of water to curb that craving and raise your Ph.
Another trick is to substitute something healthy for something that contains sugar.  As an example, perhaps icecream is your downfall (it just so happens to be mine).  A raw frozen banana, blended and prepared ahead of time will curb the sweet tooth and the guilty conscience!  The best part, mixed with fruit or raw cacao (not traditional cocco) this simple dessert is healthy and really quite tastey!
Do you have some suggestions for battling the crave?  I would love to hear them!
KISST Organics

Sugar Detox

You can do it! Start today! Though every body has different needs, there are some basic healthy choices you can make that will contribute to your overall wellness. Simple changes can make a big difference over time. Are you ready to make a fresh start?

Monday, March 18, 2013

Food & Health Industries

Sad but true.  A good start for paying attention to your health is to learn to pay attention your body and how it reacts to the food you eat.  Begin consuming nutritionally dense herbs, vegetables and fruits and cut out the sugar loaded processed foods.

We Crave Our Own Poison - Sugar, It's Ugly.

One hundred and fifty-six pounds. That's how much added sugar Americans consume each year on a per capita basis, according to the U.S. Department of Agriculture (USDA). 
Imagine, 31 five-pound bags for each of us and many of us avoid it like the plague so add that volume to someone else's account.  That's a whole whopping lot of sugar!

That's not to say that the sugar in the American diets comes directly from the sugar bowl. About 29 pounds of it comes as traditional sugar, or sucrose, according to The Sugar Association, a trade group of sugar manufacturers. The rest comes in the form of added sugars to processed food and beverages.  Of course, this includes things like candy, soda, and junk food that are made with sugar or high fructose corn syrup. But plenty of sugar is hiding in places where you might not expect it.

Many foods are loaded with sugar in the form of high-fructose corn syrup, or HFCS. Use of this sweetener has increased 3.5% per year in the last decade, according to the World Health Organization (WHO). That's twice the rate at which the use of refined sugar has grown.

Another high-sugar category? Low-fat products, which may not be as good for your diet as you think. Some contain plenty of sugar to make up for the lack of tasty fat.

Sugar is "toxic" in the amount that it is consumed by Americans.  A little bit might be OK.  That part remains debatable.  Quantity and quality are definite deciding points. 
Raw Honey and fructose derived from fruit are good sugars but it's still important to limit the amount you consume.

We crave our own poison and the dose determines the outcome of the disease.  There is a threshold, and right now Americans consume sugar in amounts way above that threshold.  Major illnesses and disease seem to have taken over and become common place.  I think it's probably safe to say that cancer, diabetes and heart disease have affected the majority of the populace.  If you don't have one of these yourself, praise the Lord!  You probably do have a family member or close friend that has been directly affected.  It's a sad state of affairs and much of it is controllable through changes in diet and nutrition.

New research about the effects of excessive sugar intake is coming out all the time, and none of it is reassuring.  I would like to encourage you to monitor the amount of sugar you consume.  Are you getting the national average of 20+ teaspoons a day?  Consider changing your sugar source to raw honey and fresh fruits and consider downsizing your intake dramatically.  We would love to hear your comments!

Your Food

Saturday, March 16, 2013

Sugar is a Leading Cause of Illness

This image is specific to Malaysia, however the statistics in the United States and the world aren't any better. When we eat sugar it still causes all of these health issues and more.A U.S. Department of Agriculture report reveals that the average American consumes 156 pounds of sugar a year but would, ideally, prefer to ingest a far greater amount.

Sugar Suppresses YOUR Immune System!

Friday, March 15, 2013

Sugar - The Perpetual Cycle

Double click on the photo to increase the size and make it easier to read.

 Sugar is addictive.  You like it, you crave it. You eat it.
Sugar then causes blood sugar spikes-massive amount of insulin are released to combat the toxin that has invaded your body.
Ph is thrown out of balance and your immune system is weakened, leaving you vulnerable to illness and disease.
High insulin levels cause the sugar to be stored as fat.  The high amount of insulin also causes your body to slow down, becoming very tired amd increasing appetite, cravings and low blood sugar levels that can even be life threatening.
Once you reach this step, it all starts over again.  Many people maintain a sugar high, consuming sugar consistently throughout the day.  This not only causes extreme damage to your, pancreas and kidneys but also may be setting you up for heart failure, and even scirosis of the liver. 

Sugar Rant-WARNING!

Ok people!  This is your warning!  I am going to go on a sugar rant.  If you are one that believes that sugar is ok for your body or that you don't need to worry about your sugar consumption, you might not want to read these posts over the next few days! 
That said, here we go!

Sugar is NOT food – Sugar consumption is empty calories with no nutritional value .  Sugar actually causes your body to steal vitamins from other vital organs in an attempt to process the sugar, leaving you undernourished.
Sugar makes you fat – Those callories which are empty of nutrition, they actually get stored as fat.
Sugar causes nervous disorders – There is a clear link between excess sugar and disorders like anxiety, depression, and schizophrenia, because of extreme levels of insulin and adrenalin.
Sugar is the number on cause of diabetes, kidney and heart problems – Excess sugar damages the pancreas’s ability to function properly.  Once the Pancreas is damaged excess sugar is allowed into the kidneys.  Your kidneys were not designed to filter sugar, therefore you begin to have problems with your kidneys.
Sugar is bad for your teeth – Sugar increases the bacteria in your mouth that erodes tooth enamel. Check your toothpaste, one of the culprits  is that many popular toothpastes contain sugar which is not required to be listed the on the label.
Sugar suppresses the immune system - The body works so hard to remove sugar that it is overtaxed, lowering the immune response system and your ability to fight off illness and disease.  Sugar will also throw your body into an acidic ph which is also a great melting pot for illness and disease.
Sugar causes premature aging – wrinkles are contributed to free radicals working throughout your body.  A high-sugar diet promotes free radicals and damages the connective tissue and collagen in your skin.

Tuesday, March 12, 2013

Raw Energy Bites Recipe

Raw Energy Bites


1 Cup KISST Organics Raw Oats
2/3 Cup KISST Organics Raw Coconut Shreds
1/2 Cup Raw Almond Butter
1/2 Cup KISST Organics Ground Flaxseed or Wheat Germ
1/2 Cup KISST Organics Raw Honey
1/4 Cup Raw Sunflower Seeds
1/4 Cup Raw Pumpkin Seeds
1/4 Cup Organic Raisins or Currants
1 tsp. Pure Vanilla


Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls about 1″ in diameter.  Store in an airtight container and keep refrigerated for up to 1 week.  Add raw cacao powder for some extra chocolatey zip!

KISST Organics Organic/Raw Nut Milk Recipe

KISST Organics

Nut Milk!

Homemade nut milk is far more nutritious and a lot let costly than purchasing prepared nut milk in the grocery store.  It’s easy too!  The best part…you know exactly what’s in it!  No added chemicals or preservatives and it will keep for about 1 week in your refrigerator.

Here is what you need
1 Quart Jar with a lid
¼ Cup KISST Organics Nuts (your choice, experiment with individual nuts or try a mix)
1to 2 teaspoons KISST Organics Raw Honey

Place the nuts in the quart jar add 1 cup hot water and honey and let soak overnight.  The next morning, fill the remainder of the quart jar with cold water.  Add entire contents of jar to blender and mix until well blended.  You can strain your nut milk at this point or simply pour all of this wonderful contents back into the quart jar and refrigerate.  Enjoy this wonderful milk fresh from a glass or pour it over your favorite dish.  It’s also great to use for making many raw food dishes!

Note:  Your milk will be frothy and you may have to let it settle before it will all fit back into your jar. 

Remember, you can purchase your nuts and your honey for making this beautiful nut milk on our website at:


Thank you for your business!

Monday, March 11, 2013

Anti-inflamatory Pain Relief Smoothie

Remember, anything that brings your Ph into the alkalyne range will help alleviate inflamation.  Consuming a diet of raw fruits, veges and herbs is one excellent method for reducing inflamation.

All Natural Pain Relief

Pain is caused by inflamation in the body.  Inflamation increases during trauma or when there is extensive damage to body tissue.  Decrease the inflamation=decrease of pain.

Inflamation is also increased when the body's Ph is out of balance so consider taking raw apple cider vinegar to alkalinize your Ph as well.  It's a good idea to monitor your Ph on a weekly basis.  Check both saliva and urine and get them both at a Ph balance of 7.0 to 7.7
A body that is overly acidic is one that is highly prone to inflammation and disease.

Note:  It can take as long as 8 weeks to get an adequate amount of herbs into your body to actually notice a difference.     Don't give up.  Work on balancing your Ph and eating more fruits, veges, spices and herbs to conteract the effects of inflamation.

Lemon Water

Friday, March 8, 2013

Your body's Waste System - The Scoop on Bm's

It's not a fun subject but we need to be talking about it!  Way to many people are severely constipated eating the standard, Western American Diet and afraid to tell anyone because it's embarrassing. Are you one of them?

Double Click on the image to enlarge it!

This is a pretty good description on how your bowels should be operating.  If you are eating a balanced diet with plenty of fiber, you should see that your bowel movements are about the diameter of placing your pointer finger and thumb together.  Your b.m. should also be long, like a snake or a rope if your digestion is working properly and should be anywhere between 12 inches and well 26 feet as mentioned above.  I know, it seems incredible.  To top all that should eliminate 2 to three times each day depending on how much you eat.  
Most people think they are regular when they have 1 b.m. per day.  I am sorry to inform you but, "you're not!"  In fact, having just one b.m per day could be setting you up for disease further down the road as all that waste sits in your digestive tract and colon fermenting and rotting.  
Are you one of the people who's digestive tract isn't moving right?  Please do talk about it with a holistic health practitioner or another healthcare professional.  Your health, longevity and even your life could depend on it.
Veronica is available for consultations in Sidney, NE.  You may call 308-254-5373 to schedule an appointment.

Your Bm's & Urine Tell What's Going On In Your Body

Double click on the image to enlarge!
Be sure to check out the post above along with this one for more detailed information.   

Thursday, March 7, 2013

Dandelion Coffee

You can find cardamom at Safeway in the spice section, it's a spice from India and is a member of the ginger family.  If you don't have any on hand you can also use a combination of nutmeg and cinnamon.  
The a almond milk you buy in the store is loaded with preservatives.  Making your own is quick, easy and so much better for you.
Almond milk:
1/4 cup almonds soaked overnight in 1 1/2 cups of water.  Blend well and strain if desired.

Cacao vs Cocoa

Good For Your Body & Good For Your Soul!

Healthy food choices, exercise, plenty of fresh air and sunshine, herbal supplements, love, laughter, remaining close in relationship to the heavenly father and the spices of life....these are not only good for your body, they are good for your soul!


Wednesday, March 6, 2013


The Benefits of Eating Almonds

Soaked almonds are easier on the digestive tract and many people who suffer with diverticulitis find that they can actually eat and enjoy soaked nuts of any kind.  Soaking also starts the sprouting process if you are eating truly raw nuts.  Eating foods which are sprouted or "alive" actually increases energy and is better for your overall health too.  You can find unpasteurized organic/raw almonds as well as other nuts and seeds on the KISST Organics website at:


Fat Food

Not very nice but 
Funny!  But Truly. No joke!

Tuesday, March 5, 2013

Sugar Suppresses Your Immune System

One of the very worst food substances you can put in your body is sugar. Sugar suppresses your immune system. When you eat a big dose of sugar, like a bottle of Coke or a candy bar, you temporarily tamp down your immune system’s ability to respond to immune challenges. The effect lasts for several hours, so if you eat sweets several times a day, your immune system may be perpetually operating at a distinct disadvantage.

Sugar promotes inflammation. Inflammation, which is part of the immune response, is not always a bad thing. But eating sugary foods can fuel excessive, inappropriate inflammation that serves no useful purpose and actually promotes aging and disease.

Sugar suppresses the release of human growth hormone. You know those ads in in-flight magazines that show a super-buff guy, who, thanks to a radical anti-aging program, looks about 50 even though he’s approaching 70? He’s most likely injecting himself with human growth hormone. Of course, he’s also watching his diet, spending a couple of hours a day in the gym, and using lots of self-tanner, but there’s no doubt that the hormone shots have a lot to do with his physique. Although the effects can be dramatic, hormone treatments are expensive and risky, so I don’t personally recommend this course of action. But if you want to slow down the aging process, you definitely want to do what you can to naturally enhance your body’s production of human growth hormone. Avoiding foods that are high in sugar is a good way to do that. Exercising, healthy eating, and avoiding undue stress also help.

Sugar promotes glycation. Sugar molecules treat your body like a singles bar. Once they get into your bloodstream, they start looking around for things to hook up with, like attractive protein and fat molecules. The hook-up is known as “glycation” and like most hook-ups, the results aren’t pretty. These glycated molecules act like drunken sailors, careening around your body, breaking things and peeing where they shouldn’t. They produce toxic compounds called advanced glycation end products, or, AGEs. That is perhaps the most poetically-just acronym in biology, because AGEs essentially throw the aging process into fast-forward. And much of the damage done by AGEs is irreversible. If that doesn’t motivate you to walk away from the M&Ms or the candy bar, I don’t know what would.

Sugar raises insulin levels. An influx of sugar into your body will have a fairly predictable result: Your blood sugar levels will zoom up. Shortly after, your pancreas will release a bunch of insulin to help clear sugar from your blood into your cells. As blood sugar levels go down, insulin levels return to normal. But when you eat a lot of sugar, you’re constantly calling for insulin, and that can backfire in a couple of ways. Over time, it takes more and more insulin to get the job done. Eventually, your pancreas may just stop responding to the call. Congratulations, you’re now an insulin-dependent diabetic. And along the way, exposing your cells and organs to chronically high insulin levels accelerates the aging process.

Now that I’ve scared the living jelly beans out of you, let me put all that in perspective. A small serving of sugar or the occasional sweet treat is not going to instantly translate into a new wrinkle or trigger multiple organ failure. The little horror show I’ve described above is what happens when your diet is chronically high in sugar. What counts as high? The World Health Organization suggests that you keep your sugar intake to no more than 10% of total calories. For most people, that’s about 50 grams of sugar, or the amount in one 20 ounce bottle of soda (or about 28 small Swedish fish). If you’re overweight or have any other risk factors for heart disease or diabetes, it might be wise to keep it to something closer to 5%.

There’s also one circumstance in which the negative effects of sugar are somewhat mitigated: right after a vigorous workout. Strenuous exercise creates a situation in which sugar is very efficiently metabolized—assuming that you’re not diabetic, of course. Instead of hanging around in your blood stream looking for trouble, sugar consumed after you exercise is taken up very quickly by your just-worked muscles. Plus, exercise sensitizes your cells to the effects of insulin, the exact opposite of the desensitizing effect that chronic sugar intake has.
In fact, consuming some simple sugars after a work-out, along with some protein, is a good way to enhance your recovery. In a perfect world, of course, you’d choose natural, nutrient-dense sources of sugar like fresh fruit. But, if you’re looking for a way to enjoy a little treat without feeling too guilty about it, use it as your reward after a good work-out.


Nutrition diva

4 Levels of Eating

I love this!  Not sure who is the original source but this is so true and when we break it down into its most simple form like a chart like this, it helps us to understand where we are and to be honest with ourselves.  Honestly, I strive to be at level 4 on a constant basis but I struggle with it.  I find it very easy to bounce all over the place when my mind is not focused on the goals I want to attain and my resistance is low.  It's even more difficult when you live with someone who doesn't seem to care about their eating habits or their health in the least.
Resistance and discipline are very hard to find when there are fresh baked cookies sitting on the counter.  Lord help us all to be the best we can be and master the art of eating for health!


Where are you on the "levels of eating chart?"  We would love to hear from you!

Monday, March 4, 2013

10 Ways to Banish That Bloated Feeling

That heavy bloated feeling not only makes you uncomfortable, it can also make you feel nauseous.  It feels as if there is some kind of monster wreaking havoc on your digestive system, making noise and causing you to feel like you are about to burst. It can be so bad that bursting seems like it might be welcome relief! There are other side effects (like gas) that can be terribly embarrassing. 

There are a variety of reasons why people experience gas, bloating and indigestion. Sometimes it's the food we eat, how we eat it, or our digestive system is just not up to the task. Here are 10 things you can try to prevent bloating and not have to excuse yourself before the party is over.
1. Pop a Probiotic: Take a probiotic supplement about 30 minutes before each meal or get probiotic benefits from fermented foods like Apple Cider vinegar or sauerkraut. Probiotics help your digestive system receive the most out of the foods you eat plus they aid in the digestive process.
2. Tootles to Toast: Breads wreak all kinds of havoc on our digestive systems.  They literally clog every thing up and they swell in your stomach and intestines.  Consider going without bread or baked goods. I know, this sounds totally CRAZY! many people have found that by not eating breads it solves their digestive issues. The gluten in wheat might also be part of the problem.

3. Morning Lemon or Apple Cider Vinegar Tonic: Start your morning with a cup of hot water and a slice of lemon or some apple cider vinegar. Both of these help promote hydrochloric acid - the substance in your stomach that helps break down protein.  They are also very good at helping to alkalize your Ph. 

4. Chew, Chew, Chew: Try chewing each bite of your meal 10 times. When a meal is not well chewed large chunks of food end up in the stomach giving the digestive system a really hard time. Remember; your stomach doesn't have teeth! 

5. Eat and Move: Taking a five minute walk around the office after lunch or walk the dog after dinner. This can help give your digestive system a little jump start and you'll avoid the post-meal fatigue.

6. Rest and Relaxation: Take time to de-stress be it through meditation, regular cardio exercise or reading a good book before bed. When you're stressed your digestive system shuts down because you're body is busy running from the proverbial danger.

7. Ginger Recovery Tea: After a meal pour boiling water over slices of ginger or buy packaged ginger tea.  Ginger aids in digestion by increasing digestive juices in the stomach and  moving food down the digestive tract.

8. Soak Your Grains, Beans, Nuts & Seeds: If you know you're going to make rice for dinner , soak it in a bowl of water that morning. Beans should be soaked overnight. Nuts and seeds can be soaked for short periods or long periods depending on the recipe you are using.  Soaking causes the grains, beans, nuts and seeds to begin to sprout which breaks down break down the indigestible parts (particularly phytates and enzyme inhibitors) of these foods making it easier to assimilate in your system. 

9. Avoid Overeating: Eat Slowly, chew your food well and stop eating when you are about 3/4 full and give yourself some time before going back for seconds. It takes 20 minutes for your brain to register that you are full and in that time we tend to keep eating and we become uncomfortable

10. Identify Food Intolerance's: It's a good idea to keep a food journal, jotting down when you have difficulty digesting allows you to develop a record of patterns and what foods or circumstances may be causing you to experience significant amounts of bloating or gas. Identifying foods that your body does not tolerate well and removing them, will help to reduce inflammation and uncomfortable swelling as we;ll as other unwelcome symptoms. 

How Soft Drinks Impact Your Health