Experts say sugar is just as bad as smoking. And it’s worse than fat.
Sugar in all its forms is sweet, but deadly. So according to the American Heart Association, men should consume no more than 9 teaspoons a day and women, no more than 6, which is still a considerable amount! But the average American consumes roughly 22 teaspoons every day. And how can the world quit that easy when Sugar is eight times more addictive than cocaine?
Sugar is empty calories; meaning it has no nutritional value & is detrimental to our health.
Sugar is the number one thing I get my clients to omit from their diets.
April is the perfect time to kick the sugar diet. So why not get started?!
WAYS TO SUGAR DETOX & TO BUST SUGAR CRAVINGS:
1) Prepare your environment (Avoid temptation, such as treats in house, occasions which can temporarily tempt you as you are adjusting & transitioning into this new healthy way of living, & avoiding people who don't support you.
2) Stock up on healthy snacks.
3) Sip on herbal teas.
4) Eat a well-balanced, satisfying meals. (Proteins & fats especially).
5) Try non-sweet treats.
6) Take a walk or do some exercising.
7) Drink a berry smoothie.
8) Eat fruit with natural sugars
9) Add cinnamon to your food.
10) Drink a glass of water.
11) Mentally prepare yourself.
12) Keep a food diary.
13) Get to know the different names for sugar on labels.
14) Don't drink soft drinks or juice.
15) Snack on foods containing protein & fat.
16) Don't go shopping when you're hungry.
17) Stick to the outside edges of the grocery store.
You got this!
......and the list goes on!
Choose ingredients that not only help you to cleanse, but reintroduce nutrients back into your body. As you evacuate the bad toxins which have built up during cleansing, you want to replenish nutrients which may of been lost during this process.
Cleanse, eliminate, & replenish!
Perform an entire body cleanse every spring.
Adapt to a truly healthy lifestyle consisting of consuming the right foods, exercising regularly, getting plenty of rest, learning to manage your stress, getting rid of bad habits, & adapting to this positive and healthy mindset. There are many types of cleanses available & measures one can take to help cleanse their body. Nutritionists can help to choose the best approach for you.
Proper water intake can contribute to clearer skin, properly functioning organs, & a more effective circulatory, respiratory, & digestive system.
Make sure to consume enough fiber as well to help bind the toxins for elimination, along with taking probiotics to help replenish the good bacteria lost during cleansing.
Why Gut Health Matters
Energy – a healthy gut can naturally boost energy levels
Management – gut health can help support and maintain a healthy weight
Skin – good gut health can lead to a long-lasting, glowing complexion
Digestion – bloating, gas and poor digestion are signs of poor gut health
Mental Health – good mood, brain and mental health are linked to a healthy gut
9 Top Foods For Gut Health. Garlic: Prebiotic, Antiviral, Antifungal
Leeks: Prebiotic, Antioxidant
Onions: Prebiotic, Antioxidant. Jicama: Prebiotic
Kale: Prebiotic, Antioxidant
Bone Broth: Healing
Capers: Prebiotic, Antioxidant
Good Bacteria – Escherichia Coli, Bifidobacteria, Lactobacilli
Bad Bacteria – Clostridium Difficile, Enterococcus Faecalis, Campylobacter
Leaky Gut Affects The Whole Body
Sinus And Mouth – Frequent Colds Food Sensitives
Adrenals – Fatigue
Joints – Rheumatoid, Arthritis, Fibromyalgia, Headaches
Brain – Depression, Anxiety, ADHD
Skin – Acne,
Eczema, Rosacea, Psoriasis
Thyroid – Hashimoto’s, Hypothyroidism, Graves
Colon – Constipation, Diarrhea, IBD
“All Disease Begins in the Gut.” – Hippocrates
70% of your serotonin is made in your gut. What’s going on in your gut is going to affect your mood anxiety, depression, and focus. – Dr Frank Lipman
Gut Health – Microbiome, Stress Management, Immunity & Genetics, Mental & Emotional Health, Sleep & Exercise, Diet
85% Good Bacteria, 15% Bad Bacteria – a healthy bacteria balance means that the good bacteria overpower the bad bacteria
Your first brain / your second brain – love your gut!
“Gut health Is the key to overall health” – Kris Carr
“Your genetics is the gut and the environment is the trigger.” – Mark Hyman
Heal Your gut With Blue, Violet & Purple Fruits & Vegetables
Black Radish, Cainito, Figs, Purple, Grapes, Blueberries, Plum, Black Currants, Purple Asparagus, Kohlrabi, Blackberries, Eggplant, Black Carrot, Elderberries, Mulberry, Blue Potato, Purple Peppers, Black Cherry, Purple Cabbage, Purple Onion, Purple Beans.
Bristol Stool Chart
Type 1 – Separate hard lumps = Severe Constipation
Type 2 – Lumpy and sausage-like = Mild Constipation
Type 3 – A sausage shape with cracks in the surface = Normal
Type 4 – Like a smooth, soft sausage or snake = Normal
Type 5 – Soft blob with clear-cut edges = Lacking Fibre
Type 6 – Mushy consistency with ragged edges = Mild Diarrhea
Type 7 – Liquid consistency with no solid pieces = Severe Diarrhea
What is the Gut? You are what you absorb!
Supported by: the liver stomach gallbladder pancreas
The gateway between the outside and your insides
“I’m only 1 cell thick”
Small intestine – 6m (Huh? Yeah it’s curled up!)
Large intestine – 1.5m
Mouth –– Food Pipe –– Small & Large Intestines –– Bum
Anxiety And The Gut
Serotonin – happiness, linked to the body clock and anxiety (if levels low). made mostly in the gut, utilized by the brain.
Gaba – calming, moderates anxiety, made in brain and gut. Gaba receptors in the brain and the gut, low levels increase the risk of anxiety.
Dopamine – motivator, pleasure, memory, mood and sleep, produces in the gut, low levels increase risk of anxiety.
Amygdala may be influenced by your gut microbiome – more activity here may increase the risk of anxiety.
Chemically connected by neurotransmitters. neurotransmitters. play a key role in regulating the gut.
Disrupted gut microbiome increases risk of anxiety – Gut bacteria produce butyrate – optimal butyrate levels associated with a lower risk of anxiety.
Leaky Gut Conditions
Irritable Bowel Syndrome (IBS)
Bloating, Gas Diarrhea
Small Intestinal Bacterial Overgrowth (SIBO)
Unhealthy Food / Healthy Food
How do you want to feel most of your time?
Food choice is in your hands.
Tips To Keep Your gut Healthy This. Balance your gut flora with probiotics. Support digestion with enzymes
Stay regular with enough fiber
Hydrate your cells and body with water
100 Trillion microorganisms live in your intestines and communicate with the brain. In a healthy gut, the “bad” bacteria struggle to flourish. 70% of the body’s immune system can be found in the digestive tract. The gut processes food and produces vitamins, enzymes, fatty acids and more. Research foods which promote good gut health and incorporate them into your diet!
Set clear working hours + stick to them.
Turn on video during calls.
Make time for social chats.
Go outdoors for fresh air.
Have a dedicated workspace.
Take breaks from screen time.
Turn off notifications outside of working hours.
Prepare Your Daily Items – Make sure you have everything you usually need at work on a day-to-day basis. Laptop, monitor, adaptors, notepad – check!
Meal Prep – Avoid the temptation of cooking up a culinary storm or driving to the grocery store on your lunch break by preparing your meals before work, just as you used to.
Get Dressed For Work – As appealing as working in your pyjamas may sound, people are usually more productive and can establish better work-life balance when they maintain their ‘get ready for work’ routine.
Stay in Contact With Your Colleagues – Maintaining relationships with your colleagues is essential. Go beyond communicating about tasks and deadlines and make sure you check in with them to see how they are doing.
Establish Boundaries – Even though it can be tempting to continue to work through the night, it is important to establish boundaries. Set your start time and finish time, and allow yourself a few breaks throughout the day.
Stay Active – Make sure you’re moving your body and getting plenty of exercise. A great tip is to go for a walk around the block before and after work to mimic your morning and evening commute.
Use The Right Equipment – There are many innovations in technology that will make remote working life much easier so it’s worth regularly researching what is out there to aid you.
Set Yourself Working Hours – Set some rigid working hours where you shut everything off and focus on the work that needs your attention.
Get Some Structure in Place – Structure your workday by planning out which tasks need to take priority and how many hours you are going to spend on each job.
Use Flexibility Wisely – You know better than anyone when you do your best thinking and working so take advantage of it.
Use the Pomodoro Technique:
Set forth tasks for the day, set a timer for 25 minutes, work for the duration of the timer, take a 5- minute break, then after the fourth break, take a longer break of 15-30 minutes.
Stay focused + avoid spending too much time on social media.
Use to-do lists, calendars and collaboration tools to keep yourself structured..
During the past year many of us are now working from home. There are many perks to working from home, however, it's also easy for many of us to slip out of our regular routines, which can affect our mental and physical well-being. It is important maintain a healthy balance in our life when working from home. The best part is, it's doable to achieve this balance!
Wishing you & your Loved ones a Joyful & Safe Holiday Season. All the Best, From Renée at Discover Vitality.
Thieves oil has become my favorite I must say. I absolutely love the fragrance! It has a wonderful rich, spicy aroma. One can truly smell the cinnamon notes in it, which makes this a perfect holiday blend this Christmas! Thieves oil blend can also be added to other essential oils of your choice to make different Christmas scents. It's the one oil blend I personally now use for disinfecting purposes inside my home, such as my countertops. Perfect for hand sanitizers too! With everyone wanting to stay healthy, this is the perfect time of year to prevent harmful bacteria and pathogens from compromising our Immune systems. Creating an environment of Peace and Security this Holiday Season is on many of our minds!
Thieves oil is a long-told historic folklore tale. The use of Thieves oil dates all the way back to the year 1413. The time of the infamous Bubonic Plague (aka The Black Death) which decimated France.
The plague spread like wild-fire amongst the citizens, and the physicians alike. It seemed impossible to be in the vicinity without contracting it, and at the time, the sickness truly meant
During this era, however, four thieves (a group of merchant sailors), were notorious for robbing the infected dead bodies of all their possessions. These thieves, who mysteriously never contracted the highly infectious plague, were captured and charged for stealing from
the sick and dying.
The crime these four men committed was punishable by being burnt alive. The judge was so intrigued by how these men had stayed immune to this terrible disease, that he told them if they shared their secret he would spare them
The Thieves told the judge their secret: they were perfume and spice merchants who were unemployed due to the closure of the sea ports and the devastation of the plague. They had prepared an essential oil recipe and applied this formula to their hands, ears, temples, and feet, in addition to wearing masks over their mouths to keep them safe from infection.
The judge stayed true to his word. The men were not burned alive, but instead hung for their crimes.
From then on, the doctors who treated the Black Death victims used this miraculous blend in the same manner as the thieves had previously done. They also wore beak-like masks stuffed with cloths containing this special blend. The beak is how doctors received the long-lasting nickname “quack”.
Thieves oil has endless uses!
Please see below for Wonderful Christmas diffuser blend recipes, some of which use the famous Thieves oil blend!
Renée Knudsen, R.H.N.
Now that fall is in full effect with the cold and flu season just around the corner, and with the coronavirus on everyone's mind, what better time to begin working on our immune systems. Taking care of ourselves and eating well can even help to elevate our mood, especially during the more drearier weather days with shorter daylight hours. Good food equals good mood. All the more reason to begin working on a more healthier you!
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