Americans are fatter and not as active as they used to be. Two out of three are overweight or obese. As far as exercise goes, only about 1/3 exercise 3 times a week. No wonder we see the number of cases of diabetes on the rise. According to World Report, February 2009, 1/3 of our children will get diabetes. Instead we should choose to live a deliberate healthy lifestyle.
Be Watchful Not Diabetic
Normal To High Blood Sugar Levels
While a healthy lifestyle is important and maintaining proper weight is best for longevity, exercise is also a great way to increase longevity and keep you feeling good. The benefits of being physically fit far outweigh the enjoyment we have in an indulgent lifestyle.
- We are more mentally alert and able to handle stress more easily and maintain energy levels.
- We have a normal body weight which will help us to maintain a normal cholesterol and Triglyceride level.
- Our cardio, respiratory, and Immune system will keep us feeling healthy and functioning on a much higher level to reach the goals that we have in life.
There are consequences for a life of indulging. We are out of control and will eventually reap from not taking care of our bodies both inside and out. Proverbs 23:2-3 says:
-and put a knife to your throat
if you are given to appetite.
3 Do not desire his delicacies,
for they are deceptive food.
Do not be tricked into thinking that we can consume it all. In my earlier post about counting crazy carbs, I mentioned that diets are not a life style but rather a healthy lifestyle is best for longterm success in your health. Please read that to help understand what exactly what consuming too many carbs both the good ones and the bad ones can do to your body and the impact that can have on your health.
Prescription For Change- A Healthy Lifestyle
In my next post, I will share with you some scripture that I believe will help provide insight that will motivate you. I will also provide some action steps that will help you get to where you want to be.
Many have heard that cancer feeds on sugar. Is that true?
While it does not cause cancer, it can certainly add to your waste line. Adding to your waste line can cause health problems that lead up to cancer. So yes, in a way sugar can lead to cancer.
Being overweight or obese puts you at a higher risk for cancer and many other ailments such as diabetes and heart disease.
Avoiding sugar altogether is not absolutely necessary say the experts at MD Anderson Cancer Center.
Your body uses sugar for functioning. But there is a differences in a little sugar and a lot. Managing the daily intake is a critical component to how you feel and you overall long term good health. Unhealthy weight gain is derived in part by consuming too much it and refined carbohydrates, which turn to sugar in the bloodstream as well.
What Are The Right Amounts Of Sugar
How much is safe to eat? Women should have no more than six teaspoons per day (25 grams), and men should have no more than nine teaspoons per day (37 grams), says the American Heart Association. This equals to about 100 calories for women and 150 for men.
Most Americans however, do not limit the intake according to these guidelines. Most really have no idea how much that they take in. On average, we consume 20 tsp per day which equates to around 250 cups or 120 lbs of sugar per year, per person. source (MD Anderson Cancer Center)
We should consider anything that we eat to have sugar and we need to know how much. Just 4 grams of sugar equals 1 tsp of sugar. A can of soda contains around 36-40 grams of sugar or 9-10 tsp. That is already double the recommended amount. When children have a full can of soda, imagine just how much that is to their bodies. Canned and processed foods need to be brought into the picture such as jarred spaghetti sauces or processed meats.
Read The Product Label
If the first word in the ingredients label says sugar, put it back. Unless you just want the sugar.
Some of the sweet stuff even though it may not have sugar as the first ingredient listed, there are other names for it such as:
- lactose (natural sugar from milk)
- fructose (natural sugar from fruits)
- maltose (sugar made from grain)
- dextrose (form of glucose)
- glucose (simple sugar, product of photosynthesis)
- sucrose (made from fructose and glucose)
These all count towards the daily sugar intake recommended.
Honey, molasses maple syrup, and agave are full of antioxidants that can help fight the free radicals in the body and are sugars that are released into the bloodstream much slower. This gives a more sustained energy level rather than the peak and lull from a sugar rush.
Above all, you should avoid the artificial sweeteners that are so attractive.
Although there is no direct link in the cancer sugar relationship, being intentional about your intake of sugar on a daily basis can you are much more likely to keep your recommended weight for your body frame.
What are the perfect snacks to eat for optimum health and wellness?
There is much temptation when walking down the grocery isle to grab things that look good at the time. Be warned…if you go shopping while hungry and without a purpose, you will buy exactly the opposite of what you should. This is never good for a healthy lifestyle. It requires more than this on a consistent basis to help you in your overall health goals.
Make a list of food that you have chosen for your lifestyle not what will satisfy your taste buds. Remember that dieting does not work. You will need to commit to the lifestyle you chose for health and wellness. So, before you get in the car to head off to the grocer, make a list of healthful and beneficial foods that fit in with your life style.
Good Guidelines To Live By
According to the American Cancer Society a perfect snacks are those with between 100-200 calories and includes a PROTEIN + UNREFINED CARBOHYDRATE.
This makes for an excellent food marriage which keeps you feeling fuller longer. Not only that, but it is very nutritious.
Take a look at the guidelines from the American Cancer Society guidelines. It is recommended that eating a healthy snack every few hours helps to fight off cancer. Who would have thought of it.
No longer do you have to wait to eat every six hours as we all were originally taught. But now the recommended snack time is MUCH better for you. You think, “no wonder I was always grabbing what was around me. I was truly hungry with no nutrition around.” Just refined carbs and refined sugars. That didn’t help with your lifestyle goals at all.
You can feel confident in this chart. It is a great way to feeling refreshed, well nourished, and feeling empowered to live a healthy lifestyle to maximize your energy levels.
If you would like to make a donation to the American Cancer Society to get a free copy of this PDF go to the American Cancer Society website and for a minimum donation of $10.00 you can download your copay today.
Cancer Is 90 Percent Avoidable
Cancer is Catastrophic. Period.
As a current health and wellness coach and former oncology sales specialist for a major fortune 50 company, over the years I have learned a great deal about cancer, cancer treatment, and also the major cause of cancer.
What was surprising to me and I think that you will will be surprised as well, was the fact that 90% of all cancers on average are caused by external environment. (American Cancer Society.)
What does this mean?
It means that only about 10% of cancer cases are linked directly to genetics. These types of cancer are the hereditary type.
Wow! That is astonishing news.
What would be even more amazing is if we all took action on this fact and did something about it.
What can we all do?
For starters, when we raise our children from a young age, we need to make them very aware of the facts of cancer. This will empower them to treat their bodies in the best possible way for the best possible outcome in the prevention of cancer later in life.
As for you and me it’s still not too late. There are many things that we can do to live a healthier lifestyle and still decrease our chances of getting this catastrophic disease.
Cancer: How To Decrease Your
Chances Of Getting It
- Do Not Smoke. Period. And when you are around other people do your best to try not to breath in the second hand smoke. I can detect cigarette smoke from about a block away. Yuck! Avoid cancer by not smoking and avoid inhaling second hand smoke.
- Do not drink. Drinking although wine may have it’s health benefits, can cause liver damage. Did you know that drinking one beer is equivalent to eating eight slices of bread. Woe! That’s a lot of carbs beer belly! Avoid cancer of the liver by not consuming too much alcohol.
- Avoid Sun Exposure. The sun’s radiation not only is damaging to our skin, but the majority of melanomas and other types of skin cancer comes late in life. Not only will your skin look and feel old, but your risks of skin cancer or much greater when you have had a high exposure to UVA and UVB from the sun. Wear sunblock, wear protective clothing such as hats, scarfs, and sunglasses. Avoid those cancer causing UV rays!
- Avoid household chemicals. It is amazing that their are so many toxins in and around the home. And by no means should you ever freeze anything in plastic or microwave in plastic. This releases chemicals into the food that you are going to ingest! Avoid cancer causing household chemicals.
- Avoid Pesticides. Avoid cancer causing pesticides.There are numerous ways to get rid of bugs the safe way. It’s always best to eliminate in the yard which will prevent them from coming in the home. If you have to, just spray thr outside of the home, but never inside.
- Avoid Industrial Chemicals. Avoid cancer causing toxins. Did you know that you are exposed to industrial strength chemicals at least once per week? When you put gas in your car, you are at risk of consuming a toxin that gets into your lungs and easily seeps into the skin. Fortunately, our body’s immune system can fight off the carcinogens most of the time. But if it happens often enough, cancer cells can began to spread. Try your best to minimize exposure by wearing gloves, protective clothing, and a respirator anytime you are around these substances.
- Eat Organic. It may be more costly, but these days you can never be too careful. Pesticides run rampant in some countries. It’s always best to eat organic, but if you cannot, then try to selective your food choices and beware of the country of it’s origin. Do they have tight regulations on pesticides? Avoiding pesticides by eating organic helps cut down on your cancer risks.
- Avoid GMO’s. GMO or Genetically Modified Organism, has been restructured and altered the DNA of the food. It started in the seed and has helped the farmer to have a more robust crop. Corn and many other foods are genetically modified. Look for the label of disclaimer. GMO’s can cause many illnesses in my opinion that many will deny. Avoiding GMO’s can help prevent illnesses that can lead to cancer.
- Get Plenty Of Exercise. Science has proven that increased exercise helps prevent heart disease and that it also improves the immune system. Forget the diets that never work. Nine out of ten people will end up right back where they started. Remember that your overall health and wellness depends on a lifestyle change. If you can’t do it, get a health and wellness life coach. They are specifically trained to help you overcome the triggers to eating unhealthy and binging. This helps prevent cancer too.
- Get Plenty of Rest. Helps Prevent Cancer. Forget what most say about the number of hours of recommended sleep needed per night. Get to know your own body. I agree that everyone should get at least 6 hours of sleep per night. Some may need more. Everyone is different. The main thing here is not to get so sleep deprived that you compromise on your health. That’s when you immune system is affected. Lack of sleep over a prolonged period of time weakens the immune function and your body systems from digestive to circulatory do not operate properly.
Although there is no guarantee, it is best to maximize your chances of contracting cancer by living by these guidelines.
Remember that early detection of cancer is a critical key in cancer survival. So be sure to get your check ups and cancer screening required at the recommended time.