Category: Six Keys to Optimal Health

Americans love the taste of sugar.  Not only does sugar occur naturally in many foods, but added sugars can be found in the majority of processed foods we regularly eat.  Sugar consumption has been steadily rising in America for decades, and now the average American eats far more sugar, every day than is recommended by healthcare professionals. There is a price paid for all that sweetness.  In this article, learn about sugar consumption trends in America, why eating sugar is bad for you, the three major types of sugar we consume, and if eating sugar can be addictive. So put down that can of soda and read on.

Americans Love Sugar

Two hundred years ago, the average American ate only 2 pounds of sugar a year. By 1970, that number rose to 123 pounds of sugar per year. Today, the average American consumes almost 152 pounds of sugar in one year.  This averages out to 6 cups of sugar per week. We eat so much sugar that the US consumes more sugar per capita than any other country on earth. And there doesn’t seem to be an end in sight.  

Americans consume far more sugar than is recommended.  According to the US Department of Health and Human Services, nutritionists suggest that Americans should get only 10% of their calories from sugar. This equals 13.3 teaspoons of sugar per day (based on 2,000 calories per day).  We currently consume around 42 teaspoons per day.  That’s over 3X the recommended daily consumption. 

Is this a bad thing?

Yes!  Added sugars, as opposed to naturally occurring sugars, in processed foods are a primary driver of obesity.  Additionally, they have direct metabolic effects that raise the risk of type 2 diabetes, hypertension, and heart and liver diseases. Plus, all that sugar contributes to dental disease which, left untreated, can cause gum disease which can result in heart disease.

According to Healthy Food America, people who consume 12–30 teaspoons per day, compared to those who consume less than 12 teaspoons of sugar, increase their risk of dying from heart disease by nearly one-third. Eating more than 30 teaspoons of sugar a day increases the risk nearly three-fold.    

The Story of Three Sugars 

Sugar is a broad term that includes naturally occurring sweet substances.  The most common sugars are Sucrose, Lactose, and Fructose.  Each type of sugar comes from different sources and affects the body in different ways. 

Type of Sugar	Source	Insulin Requirement	Affects on Blood Sugar
Sucrose	Sugar Cane/Sugar Beets	Yes	Highest
Lactose	Dairy Products	Yes	High
Fructose	Fruits/Vegetables/Honey	No	Lowest

Sucrose is table sugar and is the most commonly added sugar. It spikes insulin levels in the bloodstream and over time can lead to Type II diabetes. Lactose is found in all dairy products. It creates elevated insulin levels in the bloodstream. Fructose has the sweetest taste, does not need insulin to be processed, and has the lowest effect on blood sugar.

Sugar Addiction

Sugar consumption can create a short-term high and a spark of energy in the body. People often enjoy the dopamine release sugar brings. It helps people power through business meetings, students pull all-night study sessions and get through an afternoon of errands and kid pick up.  But as reported by New Hall Hospital, studies suggest sugar is as addictive as cocaine! And due to the addictive nature of sugar, long-term health risks from obesity and diabetes are especially troubling. 

Just about everyone we know enjoys the taste of sugar.  Unfortunately, it is an addictive substance that can cause long-term health problems for those who eat too much of it. In our next article, we will explore popular foods that contain hidden sugar and healthy alternatives.  Plus, we will present the pros and cons of sugar substitutes, and tips to reduce your sugar consumption. Naturally You is committed to your health and wellness.  Visit our website to learn more about diet and six keys to optimal health, as well as our complete line of full-spectrum CBD products.  Plus we offer a live chat feature and are always happy to discuss any natural health and healing topic.  We look forward to chatting with you soon, naturally.

According to a Harris poll, 86 percent of Americans take vitamins or supplements. From our experience, most do so with little concern. They read somewhere that a certain supplement cures all sorts of health conditions, so they rush out to buy it. Then they start popping pills in hopes for the best outcome. The fact is, supplements have risks, along with rewards. Another little-known fact is that the government doesn’t regulate the supplement industry. Unlike the pharmaceutical industry, there is no standard testing, trials, and labeling requirements for supplements. So before you reach for the supplement bottle, read this article. You will learn how to determine if a supplement is right for you.

The Wild West

The FDA doesn’t have the authority to review dietary supplement products for safety and effectiveness. Manufacturers bear the responsibility for their own products. That means they can market them without any government oversight. Keep in mind the manufacturers are in business to make a profit. While many manufacturers are highly ethical and trustworthy, some may not report dangers associated with their products. Therefore, it’s up to you to do your own product research before starting any supplement regimen. 

The first thing to do is to consult with your doctor. Your doctor can confirm supplements you are considering won’t interact negatively with any prescribed medications. After that, it’s time to start your research.

The Center for Food Safety and Applied Nutrition Adverse Event Reporting (CAERS) is a reporting agency that documents cases when using the products resulted in bad outcomes. Additionally, it reports complaints filed by consumers and health care practitioners. This database is submitted to the FDA for dietary supplements, foods, and cosmetics, and is where consumers can report possible harm caused by a supplement. This database is completely voluntary. Therefore, complaints registered here could be the tip of the iceberg.

Three Things to Consider

When researching supplements, two questions should be front and center.  First off, do they work? Check with the National Institute of Health Institute of Health for the dietary supplement fact sheet. Look for case studies of people who use the supplement. Talk to friends for anecdotal evidence. And of course, consult with reputable health care professionals. After you have thoroughly investigated the effectiveness of the supplement, you are ready to decide if it’s right for you. If you decide to try it, give it about a month to see results.  Keep a written log of how you feel during that month and review it to spot trends in your health and wellness. Supplements, like prescription medications, can affect individuals differently, so it’s important to determine if it’s working for you. If it isn’t, stop taking it.    

Another question to ask should be, is it safe? Just because something is labeled “natural” doesn’t mean it’s safe. Many prescription and illegal drugs are developed from plants, which are natural, so safety should be a concern. Your doctor keeps your health records and knows if any underlying health problems exist. So, we recommend keeping your doctor up to date while using any supplement.

Additionally, third-party testing is important. Third-party lab testing provides unbiased reports on effectiveness and safety, so be sure to look for them. Independent testing is important for all supplements, especially CBD. Reputable manufacturers provide complete transparency and often publish these results on their website. These considerations will ensure you determine if a supplement is right for you.

Purity Matters

What’s in this product? That is another question to ask. Make sure your supplements are as pure as possible, without added fillers, colors, and contaminants. Not all supplements have all the ingredients they claim to have. They may contain ingredients not listed on the label, and these ingredients can be unsafe. Specific, individual vitamins, like C or D, usually have only one effective ingredient. But herbal or botanical supplements often contain a blend of active ingredients not fully disclosed on labels. The independent group USP, or US Pharmacopeia, is a non-profit organization that sets the most widely accepted standards for purity. NSF International is another non-profit organization that sets similar standards. It’s also important to obtain your vitamins and supplements from a trusted source and look for third-party testing.

Supplements can be an effective and safe way to treat health conditions, but use them only if you have to. As discussed in my last blog, Healthy Food Can Be The Best Medicine, nothing beats the nutrient power of a healthy diet. Do not use supplements as a substitute for good nutrition. Turn to them after you’ve made changes to your diet and still suffer from a health condition, and always with the advice and consent of your health care practitioner. Finding the right supplements can be a challenge, but if you use the tools provided above, you can determine if a supplement is right for you. For more information on supplements and the six keys to optimal health, visit our website. There you can learn about our full line of CBD products and start a live chat with us. Our mission is to help you feel great and live your best life, naturally.

Many Americans eat an unhealthy diet, which can lead to all sorts of nutritional deficiencies and medical conditions.  Developing good eating habits is the first step to a healthy lifestyle and feeling good. In this multi-part series, we will discuss eating a healthy diet, tips for weight control, the perils of vitamin deficiency, and supplementation. The dinner table is where we begin and your path to feeling great starts here.

The Ideal Dinner Plate

Naturally…You believes in a macronutrient-dense diet with a balance of healthy carbs, proteins, and fats. Our dinner plates, when filled with food, should contain 40 percent vegetables, 30% lean protein, 15% starches, and 15% fat. The typical American dinner plate contains more protein and starches, so adjust your plate composition to follow these guidelines when possible.

Portion Control

Controlling portion size is important if you want to maintain a healthy weight level. There are several factors that influence the amount of food consumed at a meal, including plate size. Believe it or not, the size of a plate or bowl, as well as the size of the utensil used, has a big impact on how much will be eaten. Large plates can make food appear smaller, often leading to overeating. In a study cited by Healthline, people using a large bowl ate 77% more pasta than those using a medium-sized bowl. Using smaller plates helps keep portions smaller and prevents overeating.

Another factor is the amount of food served. People eat more food when larger portions are served. When you are eating at home, serve smaller portions, trying to follow the plate composition guidelines above. Do not serve yourself more food until your entire plate is clean. Then wait 10 minutes.  If you are still hungry, serve yourself half of the size of the original portions. 

Restaurant portions tend to be larger than average. Restaurant serving sizes are, on average, about 2.5 times larger than standard serving sizes.  To avoid overeating, ask for a to-go box when you place your order, then when your food arrives, put half of it into the box and close it up.  Not only will you eat a proper portion, but you will have dinner for the next day! 

Slow Down and Slim Down

Another trick to reduce the amount of food you eat is to slow down. People who eat quickly tend to eat more food because it takes 20 minutes for the signal that you are full to travel from the stomach to the brain.  A faster eater will eat more during those 20 minutes. Metabolic syndrome is a name given to five risk factors are high blood pressure, high triglycerides, or the fats found in the blood, high blood sugar, low levels of the “good” cholesterol, and a large waistline. A study cited by Medical News Daily “Eating speed was associated with obesity and future prevalence of metabolic syndrome. Eating slowly may therefore […] be a crucial lifestyle factor for preventing metabolic syndrome.”

Mindful Eating Helps You Keep Control

When people are distracted during a meal they tend to eat more. Distractions can include driving a car, scrolling through social media, responding to email, and watching television. Slowing down and deliberately eating a meal is mindful eating and can prevent overeating.  Here are some tips for eating mindfully, from Harvard University.

Eating properly is the first step to a healthy life. This includes food choices, portion sizes, and eating mindfully. All of these things are within your control. Nutritional deficiencies can arise even in people with healthy diets.  When that happens, physical conditions can occur. Specific foods and supplements may be used to treat those conditions. Learn more about this in our next article, the second part of this series on Eating Well, Nutrition, and Supplementation. Your path to feeling great starts here, and look for our next article. Uuntil then, if you have any questions, visit our website. You can learn more about supplementation and the Six Keys to Optimal Health.  You can also start a live chat with me to discuss this or any natural health topic. Let’s chat soon!

Springtime is the season of renewal. The weather starts warming up and the flowers are blooming. Perhaps best of all is the abundance of fresh vegetables available.  Vegetables provide a wealth of nutrients that critically important to a healthy diet, one of the Six Keys to Optimal Health. Nutrition research shows that eating a diet rich in vegetables and fruits reduces the risk of many chronic diseases. They are normally fat-free, cholesterol-free and a great source of fiber, so now is the time to indulge in spring vegetables.

Why Eating in Season Matters

It’s true, you can often find fresh produce that is out of season. For instance, blueberries grow during summer months, but you can find them in stores all year long. That means they have either been stored for a long time or have been shipped in from a region of the world. Often that region is at the opposite end of the earth. Here is why both situations are not ideal.

1. Vitamins and nutrients diminish over time, so the longer produce is stored, the less nutritious they are. According to the New York Times, “that many fruits and vegetables experience rapid losses in their nutritional value when stored for more than a few days.
2. Preserving produce for a long time often requires chemicals to inhibit sprouting and a wax coating to seal in moisture.    
3. Shipping creates pollution and greenhouse gas emissions, harming the environment.    

The best thing you can do to take advantage of seasonal vegetables is to buy from a local farmer’s market.  Not only will the produce taste better, but you will be consuming it at the peak of its freshness and nutritional value. Plus, you will be supporting local farmers and building better communities. 

Our Favorite Spring Vegetables:

Asparagus

Asparagus has potent diuretic properties which helps to regulate glandular disorders and kidney function. It is high in potassium, Vitamin C, and Vitamin K, which helps to prevent blood clotting. It’s typically green in color, but it can also be found in white. White asparagus hasn’t been exposed to sunlight.

Artichokes  

Like asparagus, artichokes also have diuretic properties and can be useful in treating water retention. Artichokes help to stabilize metabolism and lower both blood cholesterol and sugar. They contain as much as 10 grams of fiber each and since fiber helps you feel full, they can aid in weight control. Choose artichokes that feel firm and heavy, with bright green and sturdy leaves.

Arugula

This peppery lettuce tastes milder in the spring when the leaves are a lighter shade green.  Darker leaves indicate the arugula is older and stronger in taste.  Packed with Vitamin K, Vitamin A, Calcium, Manganese, and Folate, arugula normalizes body acids and treats acidosis.

Broccoli

One serving of broccoli exceeds the recommended daily allowance of Vitamins C and E. Vitamin C is especially important because it protects the body from damaging free radicals. Additionally, it’s high in fiber, which can lower cholesterol and promote a healthy digestive tract. Potassium found in broccoli supports the nervous system.

Mustard Greens

Mustard greens have anti-inflammatory and anti-cancer properties.  A typical serving delivers 500% of your recommended daily intake of Vitamin K, 175% of your Vitamin A, and 60% of your Vitamin C. Mustard greens strengthen the immune system, help with anemia, and build strong bones and teeth.

Radishes

Radishes have Vitamin C and are known to control damage to our red blood cells.  They also increase oxygen supply to the blood and cleanse the stomach, gallbladder, and liver. If that wasn’t enough, radishes contain RsAPF2, which is good for treating candida and can ease cold and flu symptoms.

Peas

Peas have a storehouse of vitamins and nutrients, including vitamins A, C, K, B6, Magnesium, and iron. Peas contain an abundant amount of fiber, which has been shown to help the growth of good bacteria in the intestine and provide many benefits for digestive health.

The nutritional value is just one of the reasons why now is the time to indulge in spring vegetables.  For most of us, the main reason is taste.  Many are delicate in texture, nuanced in flavor, and can be prepared in so many ways.  It takes little culinary skill to make them the star of the dinner table. A simple salad with a light vinaigrette can provide the base for grilled seafood. Steamed spring vegetables dressed in butter or olive oil and sesame seeds can steal the show.  And a bowl of nothing but fresh peas and rice is comfort food at its finest.  For more information on diet, the other five keys to optimal health, and the most effective CBD products available, visit our website, naturallyyoufl.  There you can start a chat or find great resources to help guide your journey in health and wellness. 

By the time you wake up, your body is dehydrated.  Over an eight hour stretch of slumber, you are not drinking any water.  You are, however, breathing.  The simple act of breathing expels moisture and takes in dry air.  If you drink alcohol or any diuretic before bedtime you will dehydrate even faster while you sleep.  All this dehydration affects motor and cognitive function.  If you’ve ever had a little trouble moving or your mind is in a fog when you wake up, it’s probably a result of dehydration.  The best thing you can do for your mind and body is to drink a big glass of water the moment you get up.  It’s just the thing your body needs to prepare for the day ahead.  In this article, learn how a tall glass of H-2-O will set you up for success and why your brightest days start with water.  

Fog Lifter

Drinking a glass of water in the morning will lift the fog from your brain.  This is because water stimulates the production of red blood cells and generates more oxygen in your blood.  The more oxygen in your blood, the more alert you will be. According to a study reported in Self Magazine, “Drinking H2O may have another surprising benefit, improved memory and reaction time.” On top of that, brain activity increases with the level of hydration, so you drinking water in the morning makes it easier to speak clearly and complete sentences.  This helps you start your day on the right foot and your morning smoother.

Keeping Sickness at Bay

You may share your commute with others heading off to work or school.  Public transportation and carpools can be cesspools of viruses.  Once you get to work, things don’t generally get better.  We’ve all worked with people who come to work sick.  They bravely soldier through the day sneezing and coughing all over everything while insisting they are too busy to stay home.  That glass of water you drank when you got up will actually help to balance your immune system and provide it fuel needed to fight off sickness throughout the day. 

Healthy Weight Loss

Along with being more alert, a more effective communicator, and staying healthy, drinking a glass of water in the morning helps to jump-start your metabolism.  That means you will burn more calories during the rest of your day.  According to Medical News Today, it also helps to flush toxins from your body.  The combination of faster metabolism and detoxification helps to reinforce healthy weight loss.  Water helps you put your best foot forward.  It also helps to put your best face forward as well.  Drinking water in the morning hydrates the skin.  As a result, it reduces the appearance of fine lines and wrinkles.  It promotes healthy skin glow and is another reason why your brightest days start with water.    

Additional Benefits 

Drinking water throughout the day provides additional benefits.  Here are just a few.

• Regulates your body temperature.  Staying hydrated is important to maintaining body temperature.  Your body loses water through sweating during exercise and in hot environments.  As a result, you need the water to replenish the lost fluid from sweat.
• Aids in digestion.  Drinking water before, during, and after a meal will help your body break down the food you eat more easily.  Water is the lubricant that keeps your digestion going.  Therefore, as the water moves through your stomach and intestines, digestive organs are better hydrated and able to eliminate waste.
• Dissolves vitamins, minerals, and other nutrients from your food.  This makes it possible to deliver these nutrients to the rest of your body.
• It protects your tissues and bones.  Water keeps the cartilage around our joints hydrated, ensuring that our joints stay lubricated and cushions the joints and spinal cords.  This minimizes the discomfort caused by conditions like arthritis and makes physical activity easier and more enjoyable.  Long term dehydration can lessen the joints shock absorbing ability and result in joint pain. 
• Improves kidney health and functionality.  Water keeps our kidneys working.  Kidneys filter out waste through urination.  Adequate water intake helps your kidneys work more efficiently and may help prevent the initial formation of kidney stones.

Your Morning Routine Gets Better

Start tomorrow with a large glass of water.  Everything you do after that will reap the benefits.  Whether it’s catching an early morning workout, checking in with social media, or getting an early start on a work project, you will be more focused and perform better.  That’s why your brightest days start with water.  To learn more about water and the other six keys to optimal health, check out our site, naturallyyoufl.com.  While there, you can chat with me live on this topic, see my full line of CBD products, and learn ways to live a natural, healthy life.  I look forward to chatting with you soon.   

For most people around the country, the air is getting cooler. Humidity is dissipating and it won’t be long until autumn leaves cover yards and roads. Right now markets are filled with a bounty of nutritious fall fruits and vegetables. The autumn vegetable color wheel is rich with oranges, reds, and greens and most are packed with both vitamins and antioxidants. This year, Naturally You has created a list of autumn vegetables and juicy fruits that will delight your senses and build your immunity.  So grab your basket and join us at the market!   

Apples

You’ve heard the old saying, “An apple a day keeps the doctor away.”  Well, it’s true! The skin contains healthy nutrients and full of antioxidants and contains 4 grams of fiber. Additionally, the antioxidant found in apples, quercetin, is one of only two that keep your brain healthy and memory sharp.  Try using a mix of baking apples in your Thanksgiving pie.  You’ll get a better depth of flavor and a firm texture in every bite!

Brussel Sprouts

We’re not talking about the over-cooked bitter little cabbage heads that you may have eaten.  Made the correct way, these veggies taste great.  They are packed with vitamin K, a good source of iron and folate.  Plus, they contain a high amount of protein, compared to most veggies, with 3.8 grams of protein per serving. 

Try slicing them in half and spreading them on a sheet pan. Add sliced shallots and drizzle everything with olive oil. Roast at 400 degrees for 20 minutes or until tender-crisp. Remove from the oven. Toss with the juice of half of a lemon and some toasted pine nuts.

Cranberries

According to medicalnewstoday.com, the nutrients in cranberries are linked to a lower risk of urinary tract infections. They also prevent certain types of cancer, improve immune function, and decrease blood pressure. 

With all those benefits, you owe it to yourself to drink more sugar-free cranberry juice starting today!

Kale

Kale is so rich in nutrients, the Huffington Post reports that the Centers for Disease Control ranked it number 1 on their list of fall vegetables based on nutrient density.  It’s low in calories and is packed with Vitamins A, K, C, B, calcium, potassium, magnesium and is high in antioxidants.  You can add to salads but also make kale chips.  Here’s how. . .

Wash and thoroughly dry kale leaves.  Arrange on a sheet pan in a single layer.  Sprinkle with olive oil and salt.  Bake in a 400-degree oven until dry and crispy.  Cool and enjoy!

Parsnips

If you are not familiar with parsnips, they are shaped like carrots but are lighter in color, with a sweeter, nutty flavor.  Add to flavor potatoes or puree in soups.  They are rich in potassium and a good source of fiber.

Pears

Eat these naturally sweet fruits raw, baked, and poached. They are full of Vitamin C, calcium, and potassium.  And if that’s not all, each medium-sized pear contains 6 grams of fiber!  Not only does fiber help you feel full, but high levels of it have been shown to reduce your likelihood of developing colon cancer and reduce cholesterol levels.

Pomegranate

Pomegranate seeds owe their superfood status to polyphenols, powerful antioxidants thought to offer heart health and anti-cancer benefits.  In addition to antioxidants, pomegranates are a source of fiber, B vitamins, vitamins C and K, as well as potassium.  They are just so hard to clean!  Here is an entertaining video on how to open one in six movements.

Pumpkin

It’s rich in potassium and a single serving delivers more than 20% of the daily recommended intake of fiber.  It’s also a good source of B Vitamins. While it’s often used as a base for sweet dishes like pumpkin pie and pumpkin cheesecake, don’t be afraid to roast it and use it in savory dishes like soups and gratins.  

Sweet Potato

Eat this versatile root vegetable more ways than just a sweet casserole topped with marshmallows.  Baked or roasted, it’s more nutritious and an excellent source of Vitamin A.  It’s also a good source or iron and has antioxidant benefits.  You can also slice it, alternated with tart apples and bake it in a shallow dish basted with a little maple syrup!    

Nutritious fall fruits and vegetables should be a big part of your diet.  Diet is so important to your overall health it is one of the Six Keys to Optimal Health.  Vitamins in these autumn treasures can nourish and energize the body with the antioxidants bolster your immune system and help prevent sickness in the cold months ahead. If you want to discuss this or any health and wellness topic, visit our site for a live chat, anytime.  I look forward to speaking with you soon.