Tag Archives: sugar

Feeling a little bloated………..?

Water is to me the fluid of life and its health benefits reign supreme. Sometimes however, for various reasons you may be holding onto too much water resulting in that bloated feeling and/or swollen legs, arms, ankles and face. It is the accumulation of excess water in your body tissues that is the culprit. Here are some of the potential causes:

  • PMS- could be either pre menstrual or peri menopause! (Gentlemen you cannot use this excuse!)
  • High salt levels -1 part salt attracts 4 parts water 1:4
  • High sugar diet (including alcohol)
  • Thyroid issues – potentially under-active
  • Hormone imbalances – progesterone levels are on the low side
  • Stress

All is not lost – there are changes that you can make to your diet to reduce water retention. I would try these first then if the problems persists, see your medical practitioner to test for thyroid and/or hormone imbalances.

So what to do, what to do…?

  1. REDUCE SALT INTAKE:

If you are a big salt eater then this could be your guy!!  Cut it down (not out) – aim to be less than 1000mg/day.  Check all nutrition labels for sodium content as it in hides in products like salad dressings/sauces/mayo/bread/pasta. Don’t add salt to cooking or be heavy handed at the table.

2.REDUCE EXCESS STARCHY CARBS – a high starch refined diet, think lots of bread, pasta etc etc can play havoc with both your blood sugar and salt levels. Cut back – your waistline will also love you for it!

3.REDUCE CAFFEINE – INC. COFFEE AND TEAS (not herbal) Alas even though caffeine is a diuretic (makes you pee) and you would think that would help the problem – it’s the opposite! It makes you body hold onto water not let it go!

4. REDUCE ALCOHOL –  Alas too much alcohol (think sugar), dehydrates the body therefore the body in panic, holds onto water!!  Those A.F.D’s you have been thinking about are looking better and better!

Next post I will tell you what to increase in your diet to help combat water retention.

Be Healthy & Happy !

Caroline

(image:google)

 

 

Maintaining Momentum on a Monday! Weight Loss and Your Blood Sugars!

Before I delve in .. can I point out that I AM posting my blog on a Monday as scheduled and that It has returned to its weekly time slot ….now that I am over my procrastinating bump in the road!

One of your body’s highest priorities  is to maintain blood glucose (sugar) in a normal range at all times. Improper regulation can result in either hyperglycemia (too high) or hypoglycemia (too low). Having blood glucose imbalances plays havoc on our bodies, how we feel and also is a contributing precursor to a number of diseases – diabetes is one of the obvious ones.

If you are trying to shed weight, then you need to understand that maintaining your blood glucose in the normal range is very important. If your blood glucose levels are too high (think an overdose of sugar, high carbs, starchy foods!) then your body sends out the sugar police (insulin) to return  the levels to normal. One of the ways it does this is by shutting down your fat stores as a source of energy – think of it as a fat prison lock down – no one is leaving their cells!! With the cells in lock down, the excess sugar in the blood is utilised as the primary energy source until the levels return to normalcy! I have talked about this in more detail here and here!

So here are some tips for healthy blood sugar levels & weight loss!

 Focus on including protein at breakfast. Eating up to 10 gms of protein at breakfast sets you up for normal blood sugars throughout the day.

In Fact – protein should be included in every meal and snack. At lunch/ dinner use the palm of your hand as a guide to amount that is right for you. A meal/snack with protein will make you fuller for longer than a meal without.

Eliminate wheat – the version of wheat we eat today does not resemble it’s ancient ancestors. 2 slices of whole wheat bread can spike your blood sugars as much as a tablespoon of sugar!!

Starchy carbs – pasta, rice, breads, cereals, potatoes should be keep to a minimum – make it no more than 1/2 cup for lunch /dinner. Fill half of your plate with veggies and salad.

Do not eat carbs alone ie an pear, your blood sugar level will rise – eat it with some nuts or a slice of cheese or mouthful of yoghurt (plain)

Ensure there are healthy fats in every meal and snack. The combination of the protein, carb and healthy fat all work together to keep your blood sugar stable.

Don’t stress – stress releases the hormone cortisol, which also plays havoc and makes us reach out for starchy carbs (and promotes belly fat). Stressing?

Go for a walk or do any exercise instead!

Dont’ Diet! They don’t work – just incorporate the above tips and you will reap the rewards.

If you want to know more about not dieting and still shedding the weight – you can go to my contact page here

(compliments google images)

Be Healthy & Happy!

Caroline

 

Maintaining Momentum on a Monday (I know it’s Tuesday but guess what? .. Corn based products accelerate aging!)

Now I am not talking about the humble corn on the cob which if cooked to perfection, and eaten covered in a delicious dob of butter (yes 100% butter au natural from the cow not from the machine!) and a sprinkle of pink sea salt …delicious! I am talking about the processed corn based products that you could be eating every day such as breakfast cereals, corn chips, tacos, corn oil and the dreaded HFCS – high fructose corn syrup – found in everything from your beloved can of soft drink to your off the shelf salad dressing.

These products also play havoc with your blood sugar levels – not to the same extent as wheat mentioned here, but enough to create those nasty by products called AGEs and therefore …drum-roll…. accelerate aging. HFCS is so nasty,  the fructose causes 10x more the formation of AGEs than glucose. And to add insult to injury, the Omega 3 to 6 ratio in these products is completely out of whack (too many Omega 6’s) which results in increased inflammation and oxidation…..here comes that wrinkly face…

So the moral of the story – stay away from all things processed and eat clean and fresh.. your body will love you for it!

 

Be Healthy & Happy

Caroline 

 

 

Maintaining Momentum on a Monday …and Sugar Again …and Weight Loss!

Continuing with my musings from last week here is another food  ..Surprise surprise it is sugar! Yes one of the foods that accelerates aging is sugar, all kinds of sugary foods. You can not be surprised by that ..surely?

Increased sugar in the body on a regular basis causes spikes in your blood sugar levels and you know the drill… there goes your insulin into overdrive, your fat burning capacity goes on holiday and AGE’s (those nasty little aging by products) go into over production .. here come the wrinkles, increased belly fat and the aging you cannot see – the damage going on under the surface. Not a very nice picture huh?

I have spoken all about sugar here and again here. So please feel free to remind yourself!

 

Be Healthy & Happy!

Caroline