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Heart Health

Sneaky Ways to Stop Eating So Much Sugar

Anna Smith

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If you could only do one thing to improve the health of your entire body, cutting down your sugar consumption should be your number one choice. Not only does excess sugar consumption totally derail your dental health, but it also contributes to a number of health problems that can leave you overweight, unwell, and unhappy. If you’re ready to take your health up a notch, here are a few tips to help you kick sugar to the curb.

Say Bye-Bye to Soda

According to Humm Kombucha, the average 12-ounce can of soda contains a whopping 39 grams of sugar! That’s more than the entire recommended daily allowance suggested by the American Heart Association. And if you drink more than one can of soda a day—well, you can do the math. 

Combine that with any other sources of sugar you take in, and you could consume upwards of 80 grams of the sweet stuff per day! Not only is this a major problem for your teeth and your waistline, but this habit also increases your likelihood of developing heart disease and diabetes—two of the leading causes of death in the United States today.

Chew Sugar-Free Gum

Chewing sugar-free gum can be a lifesaver when you’re trying to cut back on your sugar consumption. Just the simple act of chewing something that tastes sweet can help trick your brain into feeling satisfied. Not only does this tiny tweak promote reduced sugar consumption, but it can also promote a shrinking waistline. Plus, according to Dr. Bret Dyer, chewing sugar-free gum helps fight cavities and increases enamel strength. If you’ve been a chronic sugar consumer, your teeth and gums will welcome the change.

Cut Back on Processed Food

According to researchers, highly processed foods compose more than 50 percent of the total calories consumed by United States residents! There’s no question as to why, either. Most processed foods contain copious amounts of refined sugars, designed to keep you indulging long after you’ve reached physiological satiety. Sugar makes processed foods highly palatable, which means you’ll continue mindlessly munching, even after you’ve reached physiological satiety. Food manufacturers devote considerable time and money to developing the most appealing ratios of salty, sweet, and crunchy flavors to ensure consumers keep coming back for more. Don’t fall into the trap! Head for the outer perimeter of your grocery store; it’s your safest bet for finding healthy, nourishing foods.

Eat More Fat and Protein

Unlike sugar, fat and protein are highly satiating, according to Menno Henselmans. Too much sugar in your diet can actually increase your appetite, while dietary protein and fat cause you to feel fuller, longer. Fat and protein digest more slowly than sugar, causing a steady release of glucose into your bloodstream. Slow and steady digestion ensures prolonged feelings of satiety while giving you sustained energy throughout the day. Sugar, on the other hand, digests rapidly, causing a sudden spike in blood sugar, followed by a significant crash. When you crash, you’ll begin to crave sugar again as your body prompts you to replenish its quick energy stores.

Cutting back your sugar consumption is one of the kindest things you can do for your body. When you do, not only will you reduce your consumption of empty, belly-bloating calories, but you’ll naturally increase your intake of whole, nutrient-dense foods, too. Give it a try! You may just discover a new level of personal well-being you never knew existed!

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Alternative Health

3 Secrets to a Long Life

Anna Smith

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Everyone hopes that they will live a long and healthy life. Unfortunately, there are a number of risk factors that stand in your way. Illness, accidents and disease can all shorten a person’s life expectancy. There are plenty of factors that you can control though. Diet, exercise, lifestyle and many other choices can contribute to your living long. Let’s look at the 3 secrets to a long life.

Take Your Mental Health Into Consideration

A lot of people think about how they can lose weight, lower their blood pressure and decrease their cholesterol numbers in hopes of living a longer life. These things are important, but there is also a mental health aspect to consider. If you are someone that deals with depression or anxiety, this could be contributing to poor health. You can always talk to a mental health professional to find out ways that you can improve your quality of life. This can help you live longer. Battling mental health issues often contributes to a person not being able to properly take care of themselves.

Know What Goes Into Your Body

It’s important that you know everything that is being ingested into your body. Pay close attention to ingredients like antioxidants. These antioxidants will help the body heal from a cellular level. According to Matchaisland, catechins are among the most powerful antioxidants, and one specific catechin called epigallocatechin gallate (EGCG) makes up 60% of the catechins in Matcha. See if you can figure out a way to incorporate some of these superfoods into your daily diet. Stay away from fad diets that won’t last.

Enjoy Your Life

Life is too short to be stressed out about every little thing that doesn’t go your way. When something stresses you out, you need to think if it’s really worth it to get overly invested from an emotional standpoint. Don’t spend time surrounding yourself with people who are negative or bring you down. Enjoy your life by doing the things that you love every day. Doing what you love will bring your stress levels down. In turn, this will be good for your health.

Living a long life isn’t achieved by one secret. There are many factors that contribute to how healthy you are; physically and mentally. There’s always room for improvement, so think of ways that you can contribute more to your best life. Do it your way.

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Heart Health

4 Visible Side Effects of a Healthy Diet

Anna Smith

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It’s no secret that eating a healthy diet makes you feel better while also reducing your risk of developing a variety of illnesses and diseases. As a welcome bonus, committing to nourishing your body with the right foods can also provide a bevy of desirable side effects. Being intentional about changing your diet can deliver significant benefits when you want to improve many aspects of your life, including your appearance. Here are four of the most common positive side effects of a healthy diet.

More Energy

A balanced diet provides the energy that you need to get you through the rigors of the day. Other people may be able to see the uptick in energy that you feel when you take care to properly nourish your body with the right mix of nutrients. By focusing on foods that are energizing, your body and mind will be prepared to handle myriad challenges. It is also important to reduce consuming known energy zappers, including soda and other drinks loaded with sugar. Although high-sugar products might give you an immediate rush, you will likely crash shortly after.

Attractive Skin

A healthy diet improves your skin, giving you a radiant glow. The foods that you eat have a direct impact on the health and rate of aging of the body’s largest organ. If you’re looking to boost the attractiveness of your skin, keep in mind that most nutritionists recommend a diet rich in healthy fats, such as fatty fish and avocados. According to Belli Skincare, “calcium-rich foods are important for healthy skin, so make sure to get that vital nutrient from lots of green vegetables, like soy, broccoli, kale and collard greens.” Foods rich in antioxidants, like sweet potatoes and bell peppers, can also deliver clear and glowing skin.

Leaner Body Composition

One of the obvious visible effects of a healthy diet is lean body composition. By focusing on putting the best foods into your body, you will begin to notice that you are building more muscle while minimizing extra weight. As a result, your clothes will begin to start fitting better, delivering a boost in your self-confidence. By paying attention to adequate nutrition, you will naturally lose weight without having to resort to following fad diets. According to Zen Habits, “eating 4-5 times per day, about 300-400 calories per meal, eating when you’re slightly hungry, eating slowly, and allowing yourself some flexibility is a great place to start losing weight.” Put an emphasis on whole and unprocessed foods for the best results.

Shinier and Fuller Hair

Because hair is comprised mostly of protein, inadequate nutrition can manifest itself in its appearance. A poor diet can lead to dry and brittle hair as well as issues with the scalp. Thinning and sparse hair is also a sign that you are not getting the essential nutrients needed to promote healthy hair growth. According to Philip Kingsley, “you have roughly 120,000 hairs growing on your scalp at any given time, all of which need to be supported. However, what may be the most challenging part of sustaining hair growth is this: hair is not a vital organ or tissue, and this means your body will never prioritize its nutritional needs. Due to its expendable nature, a nutritional imbalance will often show up first in the form of excessive hair loss.” For fuller and shinier hair, be sure to take in plenty of protein, iron and essential fatty acids. The proper nutrients will also help to ensure that your hair does not shed at an abnormal rate.

The benefits of healthy eating cannot be overstated. In addition to improving your overall physical health, a proper diet can also make you more attractive and energized.

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