Health, Healthy Food, Sweet Tooth

Sugar – The Silent Killer and a Low Glycemic List of Foods Best For You

Our blood sugar or glucose levels should be in the 74-100 range. Glucose enters the bloodstream then to your cells. Our pancreas produces a hormone called insulin, which regulates the metabolism of carbohydrates, fats and protein. Chronic high glucose levels will create issues with your insulin levels.

Having high levels of blood sugar on a constant basis can damage your blood vessels, leading to atherosclerosis (the hardening of your blood vessels). In time, this can create the perfect environment for heart disease due to the damage of long term elevated glucose. Sugar can increase the risk of stroke or heart attacks due to ischemia, or lack of blood flow to an organ, just as bad as cholesterol and high blood pressure. Besides heart disease and stroke, the narrowing or hardening of blood vessels can also compromise other organs and cause issues such as kidney disease, erectile disfunction, vision issues, poor circulation, nerve damage, slow wound healing and a weakened immune system.

You can run around the gym and count calories all day, but what you put into your body DOES matter. Justifying your workout so that you can eat processed foods with high sugar content or artificial ingredients will not work long term. You may feel fine now and slim down but as you age, these issues will catch up to you.

Foods to avoid:

  • White potatoes
  • White rice
  • White bread
  • Sugar
  • Sports and energy drinks
  • Soda
  • Yogurt with sugar*
  • BBQ sauce*
  • Ketchup*
  • Marinara sauce*
  • Granola*
  • Flavored coffees
  • Sweet tea
  • Protein bars and cereal bars*
  • Canned fruit
  • Bottled or premade smoothies
  • Breakfast cereals*
  • Cocktail mixers

*Check the labels! These can still be good as long as they do not have a high sugar content.

Best option, low glycemic:

  • Green vegetables
  • Sugar-free yogurt
  • Raw carrots
  • Berries
  • Kidney beans
  • Chickpea
  • Lentils
  • Nuts
  • Sweet potato
  • Peas
  • Quinoa
  • Watermelon
  • Artichokes
  • Grapefruit
  • Peaches
  • Oranges
  • Grapes
  • Plums
  • Apples
  • Squash
  • Broccoli
  • Tomatoes
  • Corn tortillas

Maple syrup and local honey are great natural sweeteners and substitutes for sugar. Artificial sweeteners and even many natural sweeteners like Stevia are still very processed to the point of losing all natural value. Remember to read the labels and sugar content. We sometimes see products that are marketed as healthy as assume they are okay, but are often loaded with sugar.

Every day is a new day. Every hour is a new chance to start over. Many of us mess up and fall off the track, then stay there. Pick yourself back up, and start over. You are worth it. Your future self with thank you.

We are creatures of habit and you will change your habits and lifestyle if you stick to it. Prevent disease and future health issues by eating clean and keeping your body in balance.

Health

Hair Breakage, Hair Loss and Hair That Sucks

Before you start looking for a miracle shampoo or magical fairy dust online for your vanishing hair, let’s take a moment to dissect this issue. If your hair sucks and it is breaking off and you don’t have over-processed hair then it may be time to see a doctor. No special shampoo is going to fix this. I am going to walk you through some health issues that may pertain to you and guide you to the right tests to request from your doctor. If you have hair breakage or hair loss, you need to get some blood work done. Below is a list of what to look for.

  • Vitamin D Deficiency

Vitamin D deficiencies are actually fairly common. Even living in a sunny state, you cannot always get enough vitamin D. Even if you have a super healthy and strict diet, you still may not be getting enough. For some, deficiencies are caused by malabsorption from leaky gut, celiac disease or other inflammatory bowel issues that can cause damage. Low vitamin D can cause hair loss, infertility, depression, bone pain and a weak immune system. If you are critically low, it may take at least a month to get balanced. It is important to see your levels in case you need a prescription strength supplement. Most doctors do not test your D levels so ask specifically and then get a copy of your labs for records and to make sure. Sometimes, “Everything looks good, you’re fine” or “it’s probably stress” is not true. Check the damn D!

  • Thyroid Disorders

Hair does not grow continuously. It goes through phases. Telogen is the phase where hair is shed and replaced by new hair. It is natural to shed hair and is balanced by new hair. Stress or illnesses can cause the hair to remain in the resting phase while growth temporarily ceases. The human hair cycle is 7 months so sometimes it takes awhile to notice when it becomes a problem.

Hyperthyroidism and hypothyroidism can cause hair loss. Treating a thyroid condition is the only way to help with loss of hair in this case. Also, if a shampoo causes you to “detox” your hair then you should throw it in the trash. I promise it is not normal and your hair won’t grow back tenfold.

Normal hair shedding is 50-100 strands per day. Keep in mind that if you have a ton of hair, you may shed a little more than average. If you have not brushed or shampooed your hair all week, you may shed a little more when you finally do. Everyone has their normal. If your normal changes then it is a sign that something is going on.

  • Autoimmune Disease (Lupus)

Autoimmune Diseases are unfortunately not understood enough by doctors. Hopefully, in the future we will have more research and more answers but at the moment, a lot of doctors do not really understand how they work. Rheumatologists typically handle autoimmune diseases. If you are suspicious that you have an autoimmune disease, ask your primary care physician for an ANA blood test, which tests antinuclear antibodies. If you are ANA positive you can then be referred to a rheumatologist. However, most rheumatologists just prescribe. No one seems to wonder WHY is my body freaking out and attacking itself? I personally believe autoimmune diseases are caused by something such as Lyme Disease, malabsorption due to intestinal damage, Epstein Barr Virus, Deficiencies, etc.

  • Leaky Gut

Malabsorption due to intestinal damage, a messed up gut biosphere from processed foods and overprescribed antibiotics, alcohol, sugar, too much bad bacteria and less good bacteria are a few reasons to throw off your gut balance. Do I sound like a broken record? I am sorry, but you are reading this for a reason, right? Think about it… food is nutrition. We eat food and our bodies function from the vitamins and minerals in our food. For example, potassium (found in bananas) helps our heart rhythm. Muscle spasms? That is magnesium. No energy and a headache? Vitamin B. Food helps us function and we are literally putting garbage in our bodies. While you choke down your McDonalds cheeseburger, bag of Doritos, Diet Coke and Zebra Cake, you are filling your veins with sugar, preservatives, aluminum, dyes, artificial flavors, and whatever other fillers and junk that are used to make a cheap snack. Then, we bitch about achey joints and a headaches. Get your body right and treat yourself to the self care you deserve, which is nutrition.

  • Iron Deficiency – Anemia

Being anemic will certainly cause hair loss too. Brittle nails, headaches, lethargy, restless leg syndrome are a few other symptoms. This is a condition in which blood lacks adequate healthy red blood cells which carry oxygen to your body’s tissues.

  • Hormones

Before you try any “magical” shampoos, know that red clover can mess with your hormones, especially if you already have hormonal issues. Dihydrotestosterone (DHT) is common with male pattern baldness by shrinking hair follicles. Women’s hormone levels decline as menopause approaches. Men have their peak hair period at the age of 17 and women at the age of 19 and it goes downhill from them.

Now that we have learned a little about the ROOT cause of hair loss (pun intended) we can try to correct these issues and get healthy. I also suggest Biotin for hair help and Vitamin C, which helps with collagen production and our immune system. It also takes time for our body to get in balance so a 30 day program or fad diet will not suffice. It is a lifestyle changing, habit breaking zone you need to get in. Inflammation causes hair loss and our bodies are inflamed from the many inflammatory things we consume. Stay hydrated, eat clean, check your blood work and treat your body right.