What is sugar

This isn't a post about chemistry, but more about what sugar is in and how often we have it in our diets.

When you get up in the morning and start your day with a sugared cereal or a  sugared waffle with sugared syrup and down that with some sugared OJ, your starting your day off with a big bang!  Literally.  Sugar consumption is what we do in our American diet.  If there isn't enough sugar in our food we have to replace that sugar with enough salt.

Then in steps the dreaded "high fructose corn syrup".  Not that its as bad as smoking, but it can be bad in high rates of consumption.  Your body can't break down corn nor the products that are made from corn, (as easily).   So, your body begins to become inflamed and creates all sorts of symptoms that pop up for various reasons.  So what's that real problem then?  Well, high fructose corn syrup is in almost EVERYTHING that you eat. When shopping, look down, if you see that your cart is full of boxes, when shopping for food, then your are consuming high amounts of high fructose corn syrup, even if those boxes are 'organic' or "low fat" etc.  It is used to sweeten everything from catsup to yogurt. And whoa to the person that looks to get "low sugar" anything.  That just has more artificial sweeteners in it to make it taste like sugar.

What about eating your whole grains and fruits?  " I eat that and stay with low fat meals".  How many of you have heard about eating your "whole" grains to keep yourself healthy.  What you need to really do is break down what you consume on a regular day and see what it's all really made of.    Grains and fruit are sugars.  When we over consume those items, we constantly bombard our system with sugar.  Regardless if that sugar is a complex carb (takes longer to break down) like whole wheat,  or a simple carbs (takes longer than a simple sugar, but faster than a complex carb).   Carbs are sugar and wheat is a products that our bodies can't break down in large quantities.  We have been conditioned to believe that we need low fat , partially hydrogenated fats, and lots of whole wheat foods.  All of which are inflammatory products.

So what do I have left to eat?!  Well, eating fruits aren't bad, unless fruit comprises 90% of your diet.  It should be a mix of vegetables, fruit, lean meats, fish, some cheese/milks along with some fats/oils.   That doesn't sound good?  You mean I have to cook everything?  I don't have time for that!  Might be true, but you don't have time for diseases and feeling bad either.    Its like saying you don't have enough time to exercise 30 mins a day, but you have 2-3 hours a night to sit in front of your computer or your TV.  Its all about prioritising what you want in your life.

A great lifestyle for success Part 1

Several factors contribute to a lifestyle of success.  Eating a good diet and exercising contribute to that lifestyle.  What you eat makes a big difference if you want to stay healthy.  Losing weight, feeling energized and being able to complete daily activities without being run down starts with what you put in your mouth. 

Look at how you start your day, finish your lunch, and make it through your mid afternoon slump.  It's what can even help you get through your evenings.  Kids, sports, exercising, getting home from work can all be taxing.   Often 5 hour energy, coffee, or energy drinks are what help you accomplish your day.   Although energy drinks get you moving or help you finish your activities, they also inhibit your ability to complete those tasks in the future without the help of those drinks.  How many of you reach for your cup of coffee before you check your phone.  How many of you have your coffee maker set to go off before your alarm so you can get out of bed.  Others are paying for the owners of Starbucks to put their great grand children through college.  Thats just once facet of what can begin a downward spiral into feeling slumped and tired.  It's not just the energy drinks, but a host of what goes into our bodies that make us feel tired.  

Sugar is a delicious treat in any form and can be what makes you reach for your energy drinks throughout the day.  What's for breakfast?  Poptarts, waffles (whole wheat or regular) with syrup, toast with butter and jam.  Lunch can be the hardest meal to continue to work after.  Who doesn't wish they could close their door and lay on the floor for 20 mins about 30 mins after their lunch.  Whether its over eating or eating the carb laden meals that make us reach for another cup of coffee.  Then on to dinner which may consist of a pasta or pizza if your in a hurry.     

What about those of you who don't want breakfast in the mornings.  "It makes my stomach sick, I don't have an appetite for breakfast".  This typically means your blood sugar is low and you NEED something to eat.   It doesn't have to be a big breakfast, but something that can get you through the morning so your not starving for lunch, then over eating once you get there.  Even having a snack in the frig waiting for you at 8 am when you get to the office is better than waiting until lunch to eat.    

"So what should I eat?"  We have been conditioned to eat a sugary meal in the mornings to get our day started, but often times that sugary meal makes us crave a sugared lunch or sugared snack afterwards.  Keeping your blood sugar at a regular burning level is what you want to set as your goal.  "What's that?"  Instead of tossing several logs on the fire (lots of sugar) and making your insulin shoot up (big flames), put a few logs on the fire and let it begin to build a little to get your day started.  Oatmeal can be a good start, (unless you want to avoid grains- another post), or a boiled egg with half a banana to get your day started.  Followed up with some water or herbal tea.  Does that sound too hard to transition to?  Eggs and bacon is better than loading your body with sugared syrup.  Well what about the fat and cholesterol?  Thats another post all together as well.  

Afternoon meals should keep the fire burning at a low roar, or even a mid morning snack of mixed nuts to get you to your afternoon meal.  You should avoid huge carb loads at lunch, which is simpler than it sounds.  Breads and pastas are the worst meal to have when you have to go back, concentrate, and sit still.  Actually the worst meal to eat if you want to maintain any sort of weight.  But over all, eating a salad with some chicken or fish, which can get boring is a good start.  But what about after that first week of salads.  Meat of sorts is always a good filler.  Some good protein to slowly keep your "fire" burning with a side of fruit or veggie, which will have the carbs you need to keep your blood sugar at a good level.   Try not to over consume when you eat lunch and have a smart snack for right before your drive home.  Decreases road rage, which is essential in Houston, and keeps you from gorging at dinner before you sleep.  

Dinner can be small with a good meat and veggie or fruit on the side.  Again avoiding the breads and pastas to prevent you from loading your body with sugar before you intend to go to sleep.  

Does all this sound too hard to change too?  Can't give up your coffee and change your diet all in one week?  Rome wasn't built in a day either.  Slowly change how you eat and you will start to see that you don't crave as much sugar as you did before.  Slowly take yourself off of coffee, cup at a time if needed, and you will see that you don't crave that either.  Think of the money you will save not buying coffee or energy drinks.   Use that money towards your new wardrobe you'll need once you lose weight from eating better. 

Sciatica, a real pain in the butt.

Some stretches that can help keep your sciatica pain "loose". 

Figure Four stretch

 

This stretch will help you stretch the right glute.  If you lean towards your knee more, then you will get a stronger stretch.

 

A good hamstring (the large muscle behind your knee) stretch will loosen up the glutes along with the back as well.

 

Work towards reaching your toes, keeping your knee straight as you can.

 

When you stretch your hamstrings and glutes, it loosens your back.  Stretching both sides helps keep your  limber.

If you are in too much pain to stretch, try warming up by taking a hot shower, walking around the house, or taking a hot bath.  Make sure you use a moist heat.  Dry heat will dehydrate your muscles.  Although the dry heat feels good, it makes your muscles stiffer.  If you still can't stretch, it might be a good time to see a professional to help aid you in decreasing your pain.