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December 27, 2019
What is one thing you think you could never do, even if someone paid you a lot of money to do it? Would you speak in public for money? They say people are more afraid of speaking in public than they are of dying! What if someone was holding one of your loved one’s hostage? Would you do it then? I bet you would! You just had a “paradigm shift”. We can have paradigm shifts about all kinds of things. I find that a chronic illness is a pretty powerful paradigm shift for change for most people.
I like to think that we don’t always need to wait until chronic illness knocks on our door. My greatest motivator to improve my eating habits came as a result of seeing how as I got older, I felt worse and was not able to shake that feeling of malaise, low energy and brain fog.
Anxiety was horrible and I had to get to a point where I would do anything to be able to function. Then I started looking at my risk factors for chronic illness and realized I could make one change that would address my osteoporosis, cancer and diabetes risks all at once: I could reduce sugar intake in my diet. It’s a work in progress, but I’ve learned so much about this topic of chronic illness prevention, that I want to outline some points for you to consider.
Let’s take a look at osteoporosis, a condition that affects bone mineralization and leads to fractures, disability and in some cases, death. This condition affects up to 50% of all women over age 60, and 30% of males, who are more likely to die within a year of experiencing a hip fracture.
How does a high sugar diet affect osteoporosis? The optimal bone building time and prevention of osteoporosis begins in childhood and it’s well underway in the teen years. Ninety percent of bone density is achieved by age 20, and bone remodeling continues to be optimal until about the age of 35. Optimal nutrition in the teen years is key for osteoporosis prevention, as this is the time when large amounts of sugar and soft drinks are consumed.
What can we do about it? These guidelines will help you optimize your diet and lifestyle to improve bone health and prevent chronic dis-ease:
We just looked at the effect of sugar on osteoporosis, yet sugar can be connected to all chronic diseases. Whether you’re trying to prevent bone loss, decrease your cardiovascular risk or improve any other health condition, excess refined sugars and starches will elevate insulin levels and affect your fat and nutrient metabolism.
When someone has the right motivation, the results start moving in the right direction. What is your motivation? Remember, your genes are not your destiny; your environment affects whether your genes are expressed or not. If this is true, according of the science of epigenetics, then it follows that we have control over our genetic destiny. That’s really good news!
A diet high in plant sources, moderate in animal products and rich in healthy fats like nuts, nut butters and non-processed oils like olive oil are the key to your best health. The ideal diet for most people is a “low glycemic index” diet, which will keep your blood sugar regulated and steady. Fiber in the form of vegetables, whole grains and fruits is crucial for lowering blood sugar levels and looking to nature for your food is the best way to prevent and treat any kind of dis-ease. Remember, one small change can make a huge difference in your gene expression. Start today!
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Yours in wellness,
Monica Paz, MS, CN, FNLP
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July 07, 2020
Trying to decrease sugar in your diet seems like a daunting task when you don’t know where to start. It’s easy to get overwhelmed because sugar is found in so many foods.
The objective is to a eat whole food diet that has easy-to-digest foods that include a protein source (meat, poultry, fish, beans, nuts/seeds or organic non-GMO tofu), fiber (lots of veggies) and some healthy fat to help delay the release of natural sugar from the rest of the food into the bloodstream. Remember, the key here is to delay the release of sugar into the blood.
These are 5 simple steps to help you feel prepared and in control of your weekly meals:
June 29, 2020
June 22, 2020
Do you get cranky when you skip meals? My client Susan was snapping at people at work and she felt irritable, dizzy and fatigued when she didn’t eat. She thought this was normal; after all, her mother and grandfather had the same condition. Her solution? Eat sugar-containing food every couple of hours and to make sure she had food with her at all times. This wasn’t working...