4 Habits The Highly Successful Have Mastered

I have neglected this blog for several weeks due to my schedule but I continue to run across articles that interest me and this is one of them. I decided to share it here even though I didn’t write it myself. I envisioned this space as a place to share different ideas to help us all live Healthier and Happier. For many years I have studied how highly successful people accomplish so much in comparison to “regular folk”. It fascinates me to watch the decisions they make and the actions they take along the way. This article outlines 4 habits that have helped many people succeed in life. It was written by Matt Mayberry for Entreprenuer magazine earlier this year.

Whether it’s a famous CEO, professional athlete, superstar entrepreneur or anyone who is thriving at the highest level of their profession, chances are they didn’t just wake up one day and be in that position that they are in. There is no doubt about it that there are some who are ridiculously gifted at what it is they do and were destined since day one to make it to the top, but even then when you dig a little deeper, you will come to the realization that their habits is what ultimately drove and determined their success.

There may not be anything more important to ensure future success than to adopt world-class habits and master them daily.

Here are four habits that the highly successful have mastered.

1. They use failure and adversity as a springboard to greater success.

No matter how big or small it may be, we have the choice whether or not failure and adversity is going to serve as a roadblock for lack of achievement or springboard to greater success.

The highly successful use their failures and adversities throughout the course of their life to help them grow and reach new heights of success. If you can adopt this often-challenging but greatly rewarding habit into your life, you are putting yourself in a fantastic position to win and become the best version of yourself.

2. They are obsessed about energy management.

We hear all the time about time management and how important it is, but I strongly believe that energy management is more important than time management. You can manage your time well, but that does absolutely no good if you direct all of your energy towards low-rewarding and tedious tasks. The highly successful are fanatics about time management, but they also are even more obsessed with where they direct their energy every minute of every day.

Something that I am always looking at is ROE (return on energy), and that’s how I eventually decide what gets my attention on a daily basis. Time management is important, and I think you should constantly look for ways to better manage your time, but don’t forget about the importance of energy management. Stop wasting valuable energy on low-rewarding tasks that don’t inch you closer to the achievement of a major goal of yours or living out your purpose.

3. They never stop learning.

The highly successful are lifelong learners. I have never met someone at the top of their game and doing magnificent things in the world who weren’t lifelong learners and always searching for ways to develop the skill set and expand their knowledge. A sad reality is that most people stop learning the second they finish their formal education. Don’t be like most people. Commit to becoming a lifelong learner, and join the ranks of a very small percentage of people that get to reap the tremendous benefits of doing so.

4. They have an incredible vision for their life.

Having a great vision and seeing yourself beyond your current circumstances is a habit, because it is something that you must do every single day. The older we get in life, the more we experience failure and adversity. One day you can be extremely happy and then the next day you can be completely miserable. Having an incredible vision for your life must be an everyday habit that you not only incorporate into your daily life, but also work to carry out that vision every minute of every day.

The highly successful visualize themselves succeeding and achieving their loftiest goals and dreams in life way before they actually do so. Having an incredible vision for your life is only half the battle, believing that you fully can make it come true and then working daily to bring that vision to life is what brings everything full circle. Start to create an incredible vision for your life if you haven’t done so already, and then develop your self-belief while working diligently to bring that vision to reality.

Becoming the best you and reaching your full potential all comes down to your daily habits. Incorporating the above four habits into your life can be a complete game changer for you.

Matt Mayberry

7 Foods With Anti-Aging Nutrients

This is an article from ChangeThatUp.com 

If you’re over 40 (I’m way past that) and want to defy each passing year while promoting more youthful hair, nails and skin, the below 7 foods will help you stock up on some of the most powerful anti-aging nutrients around.

1.  Olive Oil – Not only do the monounsaturated fats contained in olive oil support healthy arteries and a healthy heart, but olive oil also contains polyphenols, a potent anti-oxidant that may help prevent a number of age-related diseases.  We recommend organic extra virgin olive oil for the most anti-aging bang for your buck.

2.  Red Wine – That’s right, a glass of wine daily may indeed have a positive effect on your health due to its resveratrol content, a unique anti-oxidant that can help fight against diabetes, heart disease, and age-related memory loss.

3.  Beans – The unique proteins in beans thicken and strengthen your hair cells, so you can enjoy a full head of hair as you lengthen your years. (I’m obviously not eating enough beans! 🙂

4.  Brazil Nuts – Brazil nuts are rich in selenium, a mineral which aids in the production of the anti-oxidant glutathione to help slow down the skin aging process.  Just 2 nuts a day will provide you with enough selenium to reap its anti-aging benefits.

5.  Tomatoes – Tomatoes are rich in lycopene, which has been shown to support heart health and healthy cholesterol levels as you age.  Lycopene also acts as a natural sun block to keep skin youthful and protected from harmful UV rays.

6.  Raspberries & Blueberries – These two berries contain important anti-oxidants to help offset inflammation and oxidative stress that contribute to skin aging and wrinkles.  Just one serving of either or these berries contains more anti-oxidants than 10 servings of most other fruits and vegetables!

7.  Organic Eggs – Despite the bad rap eggs get because of their cholesterol content, which is based on completely erroneous science, eggs are rich in biotin and iron which help to promote healthy, youthful skin and hair.

To Your Youth,

Change That Up

6 Benefits Of Eating Chocolate

 

My last post was about the health benefits of eating broccoli. I like broccoli and have always known it to be healthy. Making better choices every day to slowly improve our health and happiness is what this blog is all about and broccoli, fixed different ways can be one of those smart choices.

But, believe it or not, chocolate has some of the same healthy properties as broccoli. Don’t get too excited though. I’m not talking about those milk chocolate kisses or the solid chocolate bunnies we all love on Easter morning. I’m talking about Dark Chocolate. And not just anything that says “dark” on the wrapper.

When selecting chocolate, look for higher cacao and lower sugar content. In general, the darker the chocolate, the higher the cacao content. For health benefits, choose chocolate with a cacao percentage of 70 or higher. I like the Ghiradelli Midnight Reverie with 86% cacao. A 45 gram (about 1 ½ oz) serving contains only 5 grams of sugar. And also contains 3 grams of protein. As a comparison the same serving of Special Dark Hershey bar contains over 21 grams of sugar. Needless to say the Hershey bar has very little of the health benefits shown below.

Since cacao is bitter, the higher percentage cacao, the more bitter it is. Most manufacturers add sugar to make it palatable so it is a balancing act to make it taste good and still retain the healthy properties. I would say it is an acquired taste but if you have cut back on your sugar intake like I have recommended a little sugar goes a long way.

Here are the six benefits of eating dark chocolate:

1. It lowers blood pressure by increasing circulation and blood flow due to the flavonoids as well as increases blood vessel elasticity and slightly reduces LDL. This also improves eye health due to increased blood to the retina and brain.
2. Contains antioxidants (more than green tea) which fight the free radicals in our bodies
3. Contains reservatrol which is a strong anti-inflammatory and shields nerve cells from damage. This property also
4. Contains polyphenols – this is what makes it bitter. Theobromine suppresses appetite and increases body’s ability to break down fat
5. Lowered Insulin resistance which helps prevents diabetes
6. Phenethylamine causes our brain to release dopamine which helps put us in a good mood

A bonus tip is that by combining dark chocolate with apples the healthy properties of each are enhanced so that the two foods become healthier than just eating them alone. Apples contain high antioxidant flavonoids and dark chocolate is rich in antioxidant catechins. The combination have been shown to break up blood clots and reduce risk of stroke.

Now I have finally given you something you can really sink your teeth into and enjoy. But, of course moderation is the key, especially if you are working on losing some weight

6 Benefits Of Eating Broccoli

Broccoli is one of those vegetables that I hated when mom put it on my plate when I was growing up but have learned to enjoy as an adult. Especially since I know it is “good for you” and I actually like the taste. Certainly better than spinach which really needs to be prepared just right before I’m interested in taking the risk.

But is it really “good for you” and why? I have identified six benefits of eating this interesting vegetable.

1. Improves Bone Health – Broccoli is high in Vitamin K which is vital in building strong bones. Just one cup of broccoli provides 92 micrograms of Vitamin K, well over 100% of your daily requirements. Consuming Vitamin K improves absorption of Calcium which is also necessary for strong bones.
2. Anti-Aging Properties – Broccoli is packed with Vitamins C, A, and E which fight skin damage caused by the sun, reduce wrinkles, and improve overall skin texture. Vitamin C plays a vital role in the formation of Collagen, the main support system of the skin. It also contains Glucoraphanin which the body converts to Sulforaphane which helps rebuild skin cells and stimulates a variety of antioxidant defense pathways in your body that can reduce oxidative stress and slow down the decline in your immune system. This slows down the aging process.
3. Cancer Fighter – This same Sulforaphane can inhibit the enzyme Deacetylace which is known to be involved in the progression of cancer cells. It has been shown to kill cancer stem cells, striking at the root of tumor growth. Sulforaphane is especially effective in preventing melanoma, prostate, and pancreatic cancers. Broccoli also contains the Vitamin Folate which has been shown to decrease the risk of breast cancer.
4. Detoxification – Broccoli is a great source of fiber which promotes healthy digestion. This not only lowers the risk of colon cancer but aids in cleansing our bodies of all the toxins which we ingest. It also contains three important phytonutrients with really long names which support our body’s detoxification process.
5. Anti-Inflammatory Properties – Inflammation is a natural way our body heals. When you get a wound on your skin your body creates inflammation to that spot to enhance healing. But, due to the stresses of our lives as well as the toxins in our food, water and air our inflammation system works overtime and this has become the root cause of many chronic diseases. Broccoli aids in reducing inflammation due to the flavonoid Kaempferol. It also contains Omega-3 fat which helps control our inflammation system.
6. Heart Health – Broccoli contains B-Complex vitamins which can make a major contribution to our cardiovascular health. It also reduces cholesterol levels. The fiber-related nutrients contained in Broccoli bind together with some of the bile acids in our intestines in such a way that they simply stay in the intestine and pass out of our body rather than getting absorbed into our blood stream. When this happens our liver draws upon our existing supply of cholesterol to accomplish its goal of replacing the lost bile acids and, as a result, reduces our cholesterol level. Broccoli also contains Lutein which may help prevent thickening of your arteries.

Bonus – Two carotenoids found in broccoli, lutein and zeaxanthin, play an important role in the health of the eye. In fact, no tissue in the body is more concentrated with lutein than the area in the outer portion of the retina. In a similar way, zeaxanthin is concentrated in the macula near the central portion of the retina. These substances reduce the risk of macular degeneration and cataracts.

Bonus 2 – Many people are deficient in Vitamin D to the point that diet alone cannot supply their needs so they must take supplements. Broccoli does not have Vitamin D but it is high in Vitamins K and A. These two Vitamins keep our Vitamin D metabolism in proper balance so if you take in too much Vitamin D Broccoli will balance that out and control the overdose.

So stop pushing the little tree-like veggies off your plate and, instead, pile them on for good health. They are one of the best foods to keep us healthy.

What To Eat To Make The Most Of Your Workout

 

I enjoy my morning workouts and I feel much better when I stay active. Whether I am walking the dog, working in the yard, or playing basketball with my son I enjoy staying active and being outside as much as possible. My workouts have transitioned more towards strength building and less cardio. At my age I need to retain as much muscle as possible. I try to supplement my workouts with plenty of activities that get my heart and lungs going. I have found that nothing is important enough to squeeze out the time I have set aside for workouts and physical activities. It just isn’t worth it.

But like everyone else, I want to make sure I get the most from my workouts since I am investing the time and energy for it. I have discovered that the food, vitamins and minerals I take in before and after my workout make a huge difference in how I feel and in the results I get.

1. Carbohydrates – your body needs quick energy during your workout and carbs get you there. Carbs are especially important before your workout to give you energy to provide you the energy needed to give it your all. The best, of course, are complex carbohydrates. If you work out first thing in the morning like I do, a great option is whole wheat toast or pita, stone-rolled oatmeal, non-fat Greek yogurt, a few strawberries or a banana. If your workout fits your schedule later in the day you may be more in the mood for most any kind of beans, sweet potatoes, corn, whole grain breads or brown rice. I generally grab a banana and go. Probably not enough. But one thing in for sure, you don’t want to your gut to be too full so just a quick snack is best.
2. Fat – this is especially helpful to sustain your energy levels during a long exercise routine such as long-distance running, cycling, and swimming. Carbohydrates give you quick energy but fat keeps you going for the long haul. This is due to the high calorie density, one gram of fat equals nine calories. It burns off slower so it fuels your body for a longer period of time compared to carbs. For this reason, fat doesn’t really help for shorter, high intensity workouts. These include avocados, eggs, nuts, olive oil, and fatty fish such as tuna, sardines and trout.
3. Protein – this will sustain you through your workout and will help build the muscle you need. Protein will help rebuild the muscle that is broken down in weight training exercise so it is best to take in extra protein immediately after your workout and for the next 12-24 hours. Without the protein your muscles need you will not get the full results you have worked so hard for. Lean meat is a great source of protein. This includes chicken or turkey breast, lean cuts of beef steak (top or bottom round), and pork chops. Fish is also a good source with Halibut, Salmon, Tilapia and Tuna being the best. Eggs, Greek yogurt and cheese are also great options.

Also, especially important before, during, and after your workout is to stay hydrated. Drink filtered water so your body can process the nutrition you have taken in as well as rebuild your muscles. As I have said before, water is superior to any of the so-called fitness drinks on the market.

If you are going to sacrifice your time and put in the effort to exercise you should want to get the most out of it and nutrition is very important. Most serious body builders find it is necessary to augment their food intake with high quality nutritional supplements. I am a believer in the products offered by Advocare. This great company offers a wide range of the highest quality products anywhere and you can find what fits your lifestyle and your needs. I will dig deeper into which of these products enhance your workout and exercise routine soon.

Seven Steps To Success-John Maxwell

The secret of your success is found in your daily routine. – John C. Maxwell

Who doesn’t desire success? It may seem peculiar to ask that question, yet most of the people you know will never achieve success. They’ll dream about it. They’ll talk about it. But most of them won’t possess it. Most people don’t understand success. It isn’t the lottery. You don’t wait for success to strike. Nor is it a place you find when you reach some magical time of your life. Success is not a destination thing – it’s a daily thing. The only way to achieve real success is to do it one day at a time.

Seven steps to success:

1.     Make a commitment to grow daily. Success doesn’t come from acquiring, achieving, or advancing. It comes only as the result of growing. If you make it your goal to grow a little each day, it won’t be long before you begin to see positive results in your life. As the poet Robert Browning said, Why stay on earth except to grow? 2.     Value the process more than events. Specific life events are good for making decisions, but it’s the process of change and growth that has lasting value. If you want to go to the next level, strive for continual improvement. 3.     Don’t wait for inspiration. Basketball great Jerry West said, You can’t get much done in life if you only work on the days when you feel good. People who go far do so because they motivate themselves and give life their best, regardless of how they feel. To be successful, persevere. 4.     Be willing to sacrifice pleasure for opportunity. One of the greatest lessons is: Pay now; play later. For everything in life, you pay a price. You choose whether you will pay it on the front end or the back end. If you pay first, then you will enjoy greater rewards in the end – and those rewards taste sweeter. 5.     Dream big. It doesn’t pay to dream small. Robert J. Kriegel and Louis Patler said, We don’t have a clue as to what people’s limits are. All the tests, stopwatches, and finish lines in the world can’t measure human potential. When someone is pursuing their dream, they’ll go far beyond what seems to be their limitations. The potential that exists within us is limitless and largely untapped. When you think of limits, you create them. 6.     Plan your priorities. One thing that all successful people have in common is that they have mastered the ability to manage their time. First and foremost, they have organized themselves. Henry Kaiser, founder of Kaiser Aluminum and Kaiser Permanente Health Care, says, Every minute spent in planning will save you two in execution. You never regain lost time, so make the most of every moment. 7.     Give up to go up. Nothing of value comes without sacrifice. Life is filled with critical moments when you will have the opportunity to trade one thing you value for another. Keep your eyes open for such moments – and always be sure to trade up, not down.

10 Ways To Cut Down On Sugar

I have recently been pointing out the negative effects sugar has on our physical and emotional health. If you have missed those articles take a look at http://bit.ly/1RlGVCR and http://bit.ly/1RyC1iR  and also http://bit.ly/1WJFlMs to get a better understanding of how important it is to avoid sugar as much as is practical. And I do want to stress being practical. I have cut down on my sugar intake drastically over the past five months and I feel much better. I have more energy and my mind is more alert. But during this time I have learned how difficult it is. There are the obvious ones like deserts that we all love; cakes, pies, donuts, CHOCOLATE, and candy. Reducing these is simple but hard. It just takes a mindset shift and discipline. The really tricky ones are the added sugars in so many of our foods today, both from the grocery and from restaurants. Food companies and chefs know what we Americans like and they know we love sugar. When they add sugar we enjoy it and buy more. And, as I pointed out in my other articles, it is addicting so the more we eat the more we crave. The more we crave the more the market responds by supplying it. It is a vicious cycle that we need to derail. So here are the ten ways I have used to cut down on my sugar intake. Hopefully they will work for you.

1. Don’t go cold turkey – the whole premise of this blog is that we can make small healthier decisions each day and, over time, succeed at living healthier and happier lives. I recommend incremental changes even though you are actually breaking an addiction. Determine that you will eliminate one type of food or drink at a time such as sodas, candy or added sugar in your morning coffee. After a week or so of conquering that you can target something else. Start small and as you build momentum you will feel more in control.
2. Change what you drink – this is the one area that, for most people, will make the most drastic difference in cutting down on sugar. According to the experts, sugary drinks are one of the top sources of sugar in our diet. For example, a mere 12 ounces of Mountain Dew delivers 52 grams of sugar and the same amount of grape juice has 58 grams. Orange juice has 33 grams of sugar and about 20 grams in Gatorade. And who stops at 12 ounces anymore? Learn to enjoy filtered water and you will be glad you did.
3. Plan your meals and snacks ahead of time – success comes easier when you are organized and intentional about your food. Deciding in advance what you will eat will help you make good decisions, especially when you find those hunger pangs and junk food cravings sneak up on you. Have healthy snacks handy to avoid cramming handfuls of Thin Mints in your mouth. Also, eating regularly will keep your blood sugar levels stable.
4. Choose fresh whole foods – the closer a food is to its original form, the less added sugar it will contain. Food in its natural state provides more and better nutrition and variety will feed your body and mind exactly what they need. Eating more vegetables and meats with a moderate amount of fruits will give you more energy and better focus. Your digestive system works much better and your body fights diseases more efficiently. Grabbing convenience foods from the freezer or snack isles will only increase your cravings for more of the same.
5. Read labels – as I mentioned earlier, sugar is hiding everywhere! And, unfortunately, it changes its’ name often. Sugar can be in the form of honey, agave, high fructose corn syrup, fructose, sucralose, sucrose, maltose, dextrose and most any other “ose”. The list of ingredients begin with the substance that is the highest concentration to the lowest concentration so if one of these sugar variants is high on the list it spells danger.
6. Incorporate healthy fat and protein in each meal – they control blood sugar levels and make you feel full, satisfying your cravings. Eating too many carbs is like putting yourself on a roller coaster ride; your blood sugar zooms up shortly after you eat, then goes crashing down after a short time. you then find yourself hungry again and you start all over. Breakfast is the biggest challenge to avoid the bagel/cereal/toast/pastry ride. Check out my earlier blog on healthy breakfast choices at http://bit.ly/1pIVU0S
7. Get the rest you need – trying to survive the day feeling tired and run down will not give you the resources your mind and body need to resist the temptation to go back to old habits. This can be hard and you need to be rested to make it past the first few days and weeks.
8. Remove the temptation – get all your favorite sweets and junk food out of the house and out of those secret stashes at work. Cutting down on sugar is easier if you have to go in search of it.
9. Get plenty of physical activity – you will be in a much better state of mind if you are more active. This can also take your mind off the sweet cravings if you are able to get up and walk or move around a bit when the urge hits you.
10. Begin with a detox – this will help to reset your appetite and decrease your sugar cravings from the very beginning. I did this later in the process and wished I had done it earlier. Our bodies, especially our digestive systems, are so bombarded with toxins from our food, the air, the chemicals we slather onto our skin and just our environment that we must detox periodically to stay healthy and strong. I offer one with Advocare that does an excellent job but is mild enough not to disrupt your normal day to day life. It is the first phase of our 24 Day Challenge. Order it here; http://bit.ly/1UlHlNp

I hope this helps in your quest to be healthier and happier. It really is important to avoid sugar as much as possible and practical. Living healthy is all about understanding how our daily lifestyle decisions affect us and knowing how to prioritize the positive changes we strive to make. We can succeed!

6 Disturbing Reasons Sugar Is Unhealthy

Following along with my last two articles about the effects sugar has on our health and well-being I would like to wrap that message up today. I could go on and on about this but, in reality, I think most people know sugar is not very healthy but we feel it is too hard or not worth the effort to avoid it. Today I would like to present more evidence it is definitely worth the effort and next week I will share some ideas about how to reduce your sugar intake.

Most importantly we need to be aware of the “added sugar” that is in our food and drinks. These added sugars are mostly glucose and sucrose as well as high fructose corn syrup. Naturally occurring sugar we get from fruits are much healthier due to the fiber as well as other vitamins and minerals. Fiber tells your brain you have taken in enough food. Added sucrose and fructose (and High Fructose Corn Syrup) don’t do that alone. That’s why you can drink lots of sugary drinks and eat candy but still feel hungry.

There are many reasons to avoid all these added sugars but here are the top 6 in my opinion.

1. Added sugar contains no essential nutrients
   1. These are empty calories; no essential fats, no vitamins, no minerals
   2. If we eat as much as 15% or more of calories as sugar (very common amounts these days) we will likely have nutrient deficiencies
2. Added sugar is high in fructose which can damage your liver
   1. Fructose can only be metabolized by the liver
   2. Results in higher production of VLDL (the bad cholesterol)
   3. Excess fructose gets lodged in the liver and gets turned into fat which can cause non-alcoholic fatty liver disease
3. Added sugar can cause insulin resistance leading to diabetes
   1. Insulin is a very important hormone that tells our body to burn the glucose we have ingested instead of burning fat
   2. If our cells become resistant to the glucose due to ingesting excessive amounts our body burns the fat leaving too much glucose (which becomes toxic) in the bloodstream
   3. This insulin resistance leads to Type II Diabetes
4. Added sugar can increase risk of heart disease
   1. Large amounts of fructose increases triglycerides in the bloodstream
   2. Also raises levels of LDL cholesterol increasing risk of clogged arteries
   3. Causes increased abdominal obesity
   4. These 3 (triglycerides, LDL, and abdominal obesity) are the major contributors to heart disease
5. Added sugar can increase risk of cancer
   1. Risk of having cancer are much higher in people who are obese and who have diabetes, both of which are results of too much sugar
   2. Increased insulin production, resulting from insulin resistance, promotes growth of tumors (especially cancerous tumors)
   3. Increased sugar consumption can increase instances of inflammation which contribute to the growth of cancer cells
6. Sugar is addictive
   1. Sugar causes a massive release of dopamine in the reward center of the brain
   2. A substance’s addictive potential is increased both by its potency and by its rapid absorption into the bloodstream
      1. Sugar is absorbed much faster than other foods and we feel the effect quickly
      2. Manufacturers are processing and altering foods to become more addictive
   3. Sugar combined with salt and fat trigger cravings similar to conventional addictive drugs
   4. People who are predisposed to addictions also have a tendency to become physically and emotionally addicted to sugar and junk food

Several people have asked about artificial sweeteners which I have not even discussed. Admittedly, I have not done nearly as much research on these unnatural chemicals as I have sugar because I decided long ago to avoid them as much as possible. Of course some are worse than others but they scare me and they are somewhat easier to avoid so I do so.

My battle cry from the beginning of this blog has been to be conscious of the many decisions we make each day that affect our physical and mental health. Then simply try to make better decisions today than yesterday. Taking one step at a time and one day at a time will result in us being much healthier each year and being able to enjoy life with our friends and families longer. God gave us amazing bodies and minds. We just need to respect, honor and take care of them.

Is Sugar Really All That Bad?

The amount of sugar Americans consume now is monumental compared to the amount we consumed 100 years, or even 50 years ago. Back then sugar was a treat for a special occasion. Now it is in most everything we eat from beverages to breads as well as food that is marketed as being healthy. We all know we shouldn’t sit down at the dinner table and eat a chocolate cake instead of a meal of meat and vegetables but sometimes the so-called “good food” we eat has more sugar than we realize. This is especially true when we eat processed foods like frozen dinners, many of which try to sound healthy (Healthy Choice, Smart Ones, Lean Cuisine). One reason they are tasty because the “cooks” add sugar. But even frozen vegetables have added sugars. Especially during the winter months frozen vegetables would seem like a good option but added sugar can be a problem.

We don’t really know what all that sugar does to our bodies and how it affects our health. We know we have an epidemic of things like obesity, diabetes and fatty liver disease but is too much sugar in our diet really the cause of these and other serious diseases? Like heart disease, cancer, and high blood pressure?

Many people feel very certain it is the main cause of these and other serious and deadly diseases. Dr. Robert Lustig is one who has been preaching about the harmful effects of sugar for years. He gave a lecture on YouTube called “Sugar: The Bitter Truth” in May of 2009 calling sugar a toxin and a poison. Even though it is 1 ½ hours long it has been viewed well over 6 million times. Dr. Joseph Mercola, Dr. Sanjay Gupta, Dr. Mark Hyman, and others agree with Dr. Lustig but many others don’t feel it is so serious.

Let’s try to make sense of it all. There are many different types of sugars but the main ones we are exposed to are; fructose, sucrose, glucose, and high fructose corn syrup. Each of these have different chemical makeups and our bodies react to each in a slightly different way. And of course, different people react in different ways so it is not cut and dry. But suffice to say they all are very powerful and there is certainly more bad than good.

Since sugar is so prevalent in everything we eat I would like to dig a little deeper into the importance of paying attention and, I believe, changing our habits to minimize the harmful effects of sugar on our minds and bodies.

Stay tuned for more fun and games in the next couple of weeks.

10 Things You Don’t Know About Sugar (And What You Don’t Know Could Hurt You)

It has been well over two weeks since I have posted a new blog. I have been researching the effects of sugar on the body and have compiled tons of information which I will be sharing in the next few weeks. I considered starting this subject during the holidays but didn’t want to lay a guilt trip on everyone who really enjoys holiday baking (and eating). I understand it is what makes the holidays special to many people.

So to start this off I am simply reposting a Huffington Post article from 2013 written by Kristin Kirkpatrick, M.S., R.D., L.D. that sets the framework for what I will be sharing soon.

Excessive sugar in the diet is not the best idea when it comes to healthy living. Nonetheless, few of us are consuming sugar in recommended moderate amounts and most of us are eating tons of it. In fact, worldwide we are consuming about 500 extra calories a day from sugar. That’s just about what you would need to consume if you wanted to gain a pound a week. Most people know that sugar is not good for them, but for some reason, they think the risk of excess sugar consumption is less than that of having too much saturated and trans fat, sodium or calories. Perhaps it’s sugar’s lack of sodium or fat that make it the “lesser of several evils,” or perhaps people are simply of the mind frame that what they don’t know won’t hurt them. If you really knew what it was doing to your body, though, you might just put it at the top of your “foods to avoid” list. Here are ten things that may surprise you about sugar.

1. Sugar can damage your heart
   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. The findings specifically pinpointed a molecule from sugar (as well as from starch) called glucose metabolite glucose 6-phosphate (G6P) that was responsible for the changes in the muscle protein of the heart. These changes could eventually lead to heart failure. Approximately half of the people that are diagnosed with heart failure die within five years.
2. Sugar specifically promotes belly fat
   Adolescent obesity rates have tripled in the past 30 years and childhood obesity rates have doubled. Many of us are aware of the data that demonstrates just how literally big our future is looking, but beyond the studies and all the initiatives to curb childhood obesity, one needs only to visit an amusement park, school or mall to truly see what is happening. One factor that seems to inflict obese children is fat accumulation in the trunk area of the body. Why? One cause may be the increase in fructose-laden beverages. A 2010 study in children found that excess fructose intake (but not glucose intake) actually caused visceral fat cells to mature — setting the stage for a big belly and even bigger future risk for heart disease and diabetes.
3. Sugar is the true silent killer
   Move over salt and hypertension, you’ve got competition. Sugar, as it turns out, is just as much of a silent killer. A 2008 study found that excess fructose consumption was linked to an increase in a condition called leptin resistance. Leptin is a hormone that tells you when you’ve had enough food. The problem is, we often ignore the signal our brain sends to us. For some people though, leptin simply does not want to work, leaving the person with no signal whatsoever that the body has enough food to function. This in turn can lead to over consumption of food and consequently, obesity. Why the silent killer? Because it all happens without symptoms or warning bells. If you’ve gained weight in the past year and can’t quite figure out why, perhaps you should look at how much fructose you’re feeding your body.
4. Sugar may be linked to cancer production and may effect cancer survival 
   In the world of nutrition, it’s hard to talk about sugar without talking about insulin. That’s because insulin is sugar’s little chaperone to the cells, and when too much of it is consumed, or our insulin does not work (probably because we’re eating too much sugar) and the body revolts. One connection that has been well documented in the literature is the link between insulin resistance and cancer. A 2013 study found that sugars in the intestine triggered the formation of a hormone called GIP (controlled by a protein called β-catenin that is completely dependant on sugar levels), that in turn, increases insulin released by the pancreas. Researchers found that β-catenin may in fact affect the cells susceptibility to cancer formation. Further studies have found negative associations between high sugar and starch intake and survival rates in both breast cancer patients and colon cancer patients.
5. Your sugar “addiction” may be genetic
   If you’ve ever said, “I’m completely addicted to sugar,” you may actually be correct. A recent study of 579 individuals showed that those who had genetic changes in a hormone called ghrelin consumed more sugar (and alcohol) than those that had no gene variation. Ghrelin is a hormone that tells the brain you’re hungry. Researchers think that the genetic components that effect your ghrelin release may have a lot to do with whether or not you seek to enhance a neurological reward system through your sweet tooth. Findings with this study were similar to a study conducted in 2012 as well.
6. Sugar and alcohol have similar toxic liver effects on the body
   A 2012 paper in the journal Nature, brought forth the idea that limitations and warnings should be placed on sugar similar to warnings we see on alcohol. The authors showed evidence that fructose and glucose in excess can have a toxic effect on the liver as the metabolism of ethanol — the alcohol contained in alcoholic beverages had similarities to the metabolic pathways that fructose took. Further, sugar increased the risk for several of the same chronic conditions that alcohol was responsible for. Finally, if you think that your slim stature keeps you immune from fructose causing liver damage, think again. A 2013 study found that liver damage could occur even without excess calories or weight gain.
7. Sugar may sap your brain power
   When I think back on my childhood, I remember consuming more sugar than I probably should have. I should have enjoyed my youth back then, because unfortunately, all the sugar may have accelerated the aging process. A 2009 study found a positive relationship between glucose consumption and the aging of our cells. Aging of the cells consequently can be the cause of something as simple as wrinkles to something as dire as chronic disease. But there is other alarming evidence that sugar may affect the aging of your brain as well. A 2012 study found that excess sugar consumption was linked to deficiencies in memory and overall cognitive health. A 2009 study in rats showed similar findings.
8. Sugar hides in many everyday “non-sugar” foods
   While many of my patients strive to avoid the “normal” sugary culprits (candy, cookies, cake, etc.), they often are duped when they discover some of their favorite foods also contain lots of sugar. Examples include tomato sauce, fat free dressing, tonic water, marinates, crackers and even bread.
9. An overload of sugar (specifically in beverages) may shorten your life
   A 2013 study estimated that 180,000 deaths worldwide may be attributed to sweetened beverage consumption. The United States alone accounted for 25,000 deaths in 2010. The authors summarize that deaths occurred due to the association with sugar-sweetened beverages and chronic disease risk such as diabetes, heart disease and cancer.
10. Sugar is making us fat
    I figured I’d leave the most obvious fact for last. While you may be aware that too many calories from any source will be stored as fat if not burned, what you may not connect is that the lack of other nutrients in sugar actually makes it much easier to eat gobs of it with no physical effects to warn us of the danger that lurks. Foods rich in fiber, fat, and protein all have been associated with increased fullness. Sugar will give you the calories, but not the feeling that you’ve had enough. That’s why you can have an entire king-size bag of licorice (with it’s sky high glycemic index) at the movies and come out afterwards ready to go for dinner.

On a final note, it’s important to point out that simple sugars from milk (in the form of lactose) don’t display the same negative health effects that we see in the literature when reviewing sugar’s effects on the body. Simple sugars coming from fruit are also less concerning given their high amounts of disease-fighting compounds and fiber.

So now you know, and knowing perhaps can create action. Stay tuned for more even though you may not want to hear it. We must learn as much as possible about living healthier and happier. Then we can take small steps to begin to change our lives for the better.