Sugar, we don't need it! The dangers of sugar (fructose)

     For all of our life, for all of existing sugar has been around, sugar is in everything! Sugar is in juice we drink, the pop, all our foods. Why is it in there, why is it there? It's because food manufactures don't care! They don't care what happens to you or me if we drink or eat products with sugar. They just want to make $, it's about $ in our country! When you look at a loaf of white bread, that's sugar right there, if you look at white rice, that's sugar, etc! Avoid sugar, it's not that hard as u think! Concentrate more on brown looking breads, rice and pastas if you can handle it. We've all heard of diabetes and obesity, well it's because of excess sugar from our foods, stored as fat in our bodies, in our fat cells under the skin in the adipose tissue. It's the deepest tissue and then comes muscle being the deepest. We all know there are 2 kinds of diabetes: Type 1 or Type 2. Type 1 is what your mostly born with, however, Type 2 is causes by too much sugar lingering in the blood where the pancreas isn't doing its job by carrying it to the cells. Too much excess sugar in the blood the same as having excess alcohol in the blood, it affects your body how you feel! Your body has a hard time balancing it out! Type 2 diabetes can be cured if you exercise and avoid sugar!

            Avoid high fructose corn syrup in foods and drinks, it’s basically a high dose of sugar to sweet foods and preserve it (hence, fructose), high amounts of sugar. Watch your sugar intake in foods; shoot for brown sugar or cane sugar, things like that. Consuming too many simple sugars though is what causes diabetes and weight gain. The proteins, fats and carbs that don’t get used up are all broken down into glucose, the body always finds a way to, & all is stored as fat when not in use.  Consuming foods with sugar is a lot different than the carbs from foods converting into glucose in our bodies, they’re for the cells in our body, and glycogen in the muscles ready for use. Just like in the carb section, it talks about glucose, fructose, and galactose, etc, we really should focus on foods that will only convert into glucose; carbohydrates, fats, and eventually proteins will convert down into glucose, that’s the exact fuel our bodies need. We don’t need more sugar than we need such as (glucose + fructose) combined in the food. The sugar in foods is just fructose, you want less of it. For example, we don’t need to throw in a bunch of fruit and/or veggies in a blender to mix or use tons of syrup on waffles or pancakes, or anything sugary because it’s more fructose. One would just want to throw in one or two kinds of fruits, and then mix it up. You’d only want to consume one kind of fruit at a time, even if you’re juicing, not too much! Extra sugar from our foods and in juice drinks is more amounts than we need. Any snacks or juice that has bright colors like blue berry or fruit punch for example, are artificial, obviously, natural fruit colors aren't as bright in juice, yogurt or fruit snacks. 

    We also need to avoid maltodextrin as much as we can, for those of you whose bodies store sugar easily.. This ingredient is in a lot of baked goods and carbohydrate foods. It's a complex carbohydrate that's still processed and the companies modify it to make the food last longer and make it taste good just like using other ingredients.  That's one example of what GMOs are, vegetables and fruits being modified. It's always about money. Our bodies absorb it quickly but it's as bad as sugar. We must stay on too of this. Still avoiding diabetes and becoming overweight or obese is the goal. If we don’t have adequate glucose in us, a hormone called glucagon will kick in, to acts opposite to insulin, to balance out glucose levels, this isn’t good. With ketchup, pancake/waffle syrups, etc, you can find ones without high fructose corn syrup & tons of sugar, just look around, read food ingredients/labels. Any juice you buy, the best thing to do is buy ones without high fructose corn syrup, 100 % juice, nothing else, or make your own. If you look at those 3 words, it tells you what it is, it shows (fructose), so you got high sugary corn syrup. Look in your local stores or online at Bob's Red Mill products of soup bean mixes, oats, flours, whey protein mixes, etc., all in small plastic packaging. 

                                              

                         (High fructose corn syrup item examples)

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Rotator cuff strains & shoulder impingement

According to statistics, health studies, any research u look at, Institute of health, my NASM books, rotator cuff injuries are happening way too often now. There's 40-65% reported shoulder impingement pain. General shoulder pain is experienced with 21% of the population. You could be working in construction or working some physical job and suddenly strain your rotator cuff muscles. If you're at a gym lifting too heavy like during bench pressing or shoulder pressing, etc, your rotator cuff has to stabilize your arm, your whole joint with all that weight. When u do fast movements, when u over stretch your elbow or shoulder too far during joint movements in those exercises u will strain the cuff! Doing overhead presses behind the neck & lat-pull-downs behind the neck over stretches the shoulders too far & puts strain on your delts, traps and rotator cuffs. 

If u strained your cuff, basic symptoms include: extreme pain throughout the shoulder & possibly down the arm, & can't raise arm up or move it at all.  There are 1st, 2nd or 3rd degree sprains or strains for any injury u get. 

Supraspinatis or shoulder impingement is when the supraspinatis muscle tendon is compressed under the acromion bone and the bursa sac isn't cushioning it. Bursa sacs are in most of our synovial joints that include ligaments & synovial fluid. These sacs are filled with fluid also, this is how it protects the tendon from rubbing over or under a bony projection. But when u feel extreme pain or rubbing, then there's some friction going on or wear & tear. These symptoms also include not being able to raise arm up overhead, very little movement. Causes of this include overuse, reaching overhead too much and/or too many overhead shoulder presses. 

Here are pictures of the cuff and a supraspinatis impingement syndrome, the supraspinatis is the top muscle under the acromion: 

               

                Shoulder impingement picture from my NASM-Corrective Exercise training book

Go get checked out if u think you're having symptoms, rest and ice if u can. Try these stretches also, two of these are from me. 

U got to sit in a chair, hold your arm up at 90 degrees as in my picture, while a partner grips your wrist with their same hand (right to right), & they stabilize your elbow with their left hand, so this would be for the right arm.. U do the same for their left arm, (left hand to left wrist), then your partner or whoever is helping, use their opposite hand to the victim's elbow..  U got to push that wrist backwards past the victim's waist bringing the elbow forward. 

This pic below u can use a wall, it's almost the same, u reach your hand behind your back, use your opposite hand to hold it in place, again, bring elbow forward. U can twist your torso a bit to pull elbow forward more or lean back.  Both of these will stretch the cuff or supraspinatis if they are tight, pulling on your shoulder. U will feel a good stretch. Hold each stretch for 30 sec at least.. 

Protein drinks for easy absorption, protein intake and/or weight loss.

Protein example drinks for a quick breakfast, lunch, dinner or snack during the day, that you can pick up at grocery stores. Quick absorption, liquid protein is always faster absorbed than solid proteins in the GI tract. It's absorbed into the stomach faster with the blood & acids.. Where carbs & digests quicker in the mouth.. As long as it still has whey protein in it. You'll get your amino acids quick.. Protein drinks or shakes besides for protein intake purposes are a way to go for weight loss so your body won't store the extra carbs or fat. It'll cause you to feel fuller. Protein will get stored as fat after adequate amounts have been used though. Look for Organic yogurt or regular shakes or drinks in a health food store if you can.. There are protein shakes u can buy at a grocery store like Walmart but non are as near natural such as Lean Body shakes.. U can buy anything from a container of whey protein, unflavored whey powder if u can find it, or premade.. I got Bob's Red Mill whey protein mix on here, it's at a local Big Lots, along with other Red Mill soup mixes, flours & other things.. Chocolate milk is said to be a good recovery drink because it has more carbohydrates in it with protein, the ratio is better. Make sure it's natural like Troo Moo, Nesquick or from the Shamrock Farm company. The milk is only good for light work outs, depending on your work outs you may need more protein up to 30g. 

 Protein: all break down into amino acids. Catabolism is the breaking down of the proteins, and then the proteins build back up, (anabolism) for the body to use. Even carbohydrates and proteins can still be changed into triglycerides or glucose for energy use, carbohydrates can be changed back but proteins can’t.  Calories from protein needs to be 10-35%. Besides meat or nuts, almonds, etc, dairy provides good protein. If you eat yogurt, look for any type of Organic live cultured yogurt brands such as Stonyfield. It must have the Organic certified symbol on the products and it’ll provide acidophilus and other probiotics as if you were supplementing with those. Regular yogurts won’t carry those. As far as hormones go, we have hGH (Human Growth Hormone) produced in the Anterior Pituitary Gland, and then IGF (Insulin-like-growth hormone) is a break down from that. Our muscles, bones, cartilage, collagen and liver utilizes IGF from hGH. We get this from animal protein, it helps build this up in our bodies. Animal protein like our dairy milk are pumped with bad hormones though. rBGH in dairy milk for example or hormones in meat cattle, it changes our cells, it increases our own hormones. Too much can cause cancer. Just like any over abundance of things.

Protein intake

Average sedentary person = .8g x body weight in kg

Endurance athletes = 1.2 - 1.4

Strength athletes including football players, etc = 1.4 – 2.0

Step 1. Calculation: body weight ÷ 2.2 = kg body weight

                        Step 2. Kg body weight x protein intake

  

Benefits of Fatty acids Omega 3s such as Salmon oil

Some of you may know what monounsaturated fats and polyunsaturated fats are, others just know there's saturated and Trans fats in the food.. If you pay attention to food labels you'll notice those two big worded fats if it's the right foods with them.. Monounsaturated fatty acids are the olive oils, canola oils, grape seed oils, etc, and the polyunsaturated fatty acids are Omega 3s such as from cold-water fish such as Salmon.. You either get it from food or have to supplement with it like the capsules I use.. You can get a stronger dosage from capsules. Supposedly they have antioxidants and flavonoids, which you want.  These are good for the heart, helps with all hormones in the body especially in females with hot flashes according to research & my mother. It wipes everything clean! Salmon oil also helps dogs, we give a capsule a day to one of our female shih-zue, with humans it indeed helps increase serotonin and dopamine levels in the brain (your feel good hormones). Therefore helps depression & stress. It balances out your chemicals or neurotransmitters. It's helped me sleep better & deeply, I dream better, wake up earlier and fresher!  It all benefits us in some way.. Salmon oil is stronger than regular fish oils. Omega 6 will increase inflammation in the body, so avoid those!  In the Salmon oil capsules as below is DHA and EPA, both good for the brain, which is why it's been helping my mood & memory.

Natural foods and drinks (examples)

We all have to eat, just like putting gas in our vehicles, we need energy.. So why don't we give ourselves the right energy that it needs? You wouldn't out bad gas or bad oil in your car, truck, etc, now would you? If you're trying to save $ on food, and not worry about what goes in your mouth, well, you're not saving $ at all because it'll harm your body,

It won't give u the nutrients & things to make your body function healthy, therefore, you end up going to the doctors because u have a problem.. Most of them like to give pills out, hardly any medical person learns nutrition & exercise unless they take those extra courses.. They don't learn about good labels & ingredients, and to determine if each ingredient is GMO or organic.. 

U must research & read labels, don't just look @ the advertisement! 

Take care of yourself, teach yourself! When eating natural you're avoiding bad sugar, high fructose corn syrup, all sugars (fructose), artificial sweeteners, GMOs and hydrogenated oils, etc..  Genetically Modidied Organisims enhance the taste of food plus kill off insects.. This why companies do it.. This is why we have obesity is epidemic! Also it's hard to look for "fermaldihyde" but if you see it, avoid it! It's a harmful chemical not suited for our body! It's used in other industrialized products. Maltodextrin is a complex carb but is often processed and again designed to enhance taste of food & make it last more on shelf. You want to becareful with where your fruit & vegetables come from also. You want good antioxidants & flavonoids. You want good fatty acids too from your oils and fats. Omega-3s such as wild salmon is healthy and better than regular fish oils. You're going to get your dosage of fatty acids, DHA, EPA for your brain and the antioxidants, flavonoids, etc. these oils help with any inflammation in the body, improves sleep, mood, eyes, everything. They've helped me in every way. 

Also avoid Trisodium phosphate or phosphate found in cereals, sodas, animal feed & fertilizers, etc.  It's bad salt not found in nature. Like how anything man made isn't natural. 

Anything with brighter colors are more artificial than natural colors in snacks and juice. Chips like Dorritos have more seasoning & coloring than Organic chips. Also avoiding "enriched," and "bleached" flour in breads and other baked foods.. Here's a collaboration of foods from chips, to ketchup, to bread, and drinks.. This gives you an idea of what you should be consuming. Of course when you're cooking with seasons and herbs, most of that is natural out there.. Look for Bob's Red Mill products such as ones below this post. Go online (Bob'sRedMill.com) to view their soup mixes, oats, flours, whey protein mixes, etc.. Everything we eat absorbs into our cells & tissues, this is how it gets into our bolo and affects us on all levels.. Our bodies use what we give it, it results in problems or result in good health.

Yogurts, as far as these go you need to look for Organic selections such as Stony Field brand or others that have the Organic certified symbol on the product. Organic live culture yogurt provides acidulphus and other probiotics in it as you would supplement with it. Make your life easier at the grocery store, pass up all the crappy yogurts and pick out Organic. Look carefully! Anything especially yogurt that is bright colored is more artificial than natural yogurt & foods, real fruit doesn't make juice or foods bright. 

     
  

   

  

  

Attention! Drinking pop/soda just 2-3 times per week, can increase your risk for pancreatic cancer! Alcohol use also does it!

PANCREATIC CANCER can be caused by drinking too much pop/soda and alcohol! You can be at a high risk if you're drinking just 2-3 sodas per week! Just like in other foods too, you need to avoid much sugar and high fructose corn syrup because your insulin can't keep up! It was said on Dr. Oz, and you can visit his website and Facebook page. I'm also a researcher of nutrition and health, as I'm a certified personal trainer/exercise specialist and a massage therapist.. Pop also contains phosphoric acid, which is strong in breaking things down like rust or ice in the winter. It's a bad inorganic mineral. Phosphoric acid is made from phosphate. Acids like that are good but not when its modified. Not when something has to be added to food or drinks. Our food already has what we need. Anything man-made even if it's salts, minerals, etc, isn't good.