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Apr, 23, 2014
Breaking News: As of last month the World Health Organization (WHO) lowered their daily sugar intake recommendations from 10 percent of calorie count to 5 percent. That works out to about 6 teaspoons — or 25 grams — of sugar per day for someone whose BMI is between 18-25 (considered normal).
Why? According to WHO, “Many people don’t realize much of the sugar they take in are “hidden” in processed foods, according to WHO. A can of soda may contain up to 10 teaspoons or 40 grams of sugar. A tablespoon of ketchup has 1 teaspoon of sugar.”
How much sugar you eat in a day can wreak havoc on your health, skin, weight, mood, etc. But while it’s all well and good that the sugar guidelines have been cut in half, which WHO representative is going to clear out your refrigerator or follow you around all day slapping the high sugar foods out of your hands? The answer is no one. Even your Beaufort personal trainer can’t do that. So it’s up to you at the end of the day to make the right choices.
Now, if you’re like me (aka a sugar addict), you may get that craving anywhere between lunch and dinner and that’s when all hell breaks loose. You may have tried in the past to go cold turkey, and for some, that works, but for those of you who end up strung out, biting your nails and looking like you need your next hit of heroine, this just won’t do. Even working out with your Beaufort personal trainer, though it puts you and your body in the right frame of mind, it may not keep you away from the tub of ice-cream at night or from the birthday cake at the office. So how to you get off sugars? Let’s start by eliminating refined sugars (high fructose corn syrup, corn sugar, sugar alcohol, and the like)… really bad stuff.
I can tell you from my experience being a Beaufort personal trainer that not all sugars were created equally. Refined sugars especially are harmful to your body in more ways than one. Including:
1. A weakened immune system – I know that every time I fall off that sweet, yummy wagon, I get a severe cold. And it has been proven that sugar decreases our immune response.
2. Increased inflammation in the body – along with gluten, sugar has been known to lead to inflammation in the joints.
3. Stressing our organs – our livers does double time to process excess amounts of sugar in our bodies.
4. Premature aging – Sugar contributes to Advanced Glycation End-products (AGEs). These AGEs damage the skin’s collagen and elastin, causing to appear more wrinkled and saggy.
5. Mood swings – and the inevitable crash.
Here are some alternatives to refined sugars to help get you on the right track to kicking your sugar habit while letting you still enjoy the occasional sweet treat. NOTE: despite the benefits of these vs refined sugars, please use in moderation (about a tablespoon or 2 per day).
Raw Honey: Benefits – it contains high-antioxidant flavonoids, which can help reduce cancer risk; is also antibacterial, acts as a cough suppressant, boosts energy, heals wounds and can help regulate blood sugar levels.
100% Pure Maple Syrup: it contains zinc and magnesium, which can boost immunity. It soothes stomach pains, is anti-inflammatory and has polyphenols, which are rich in antioxidants.
Unsweetened Applesauce: An apple a day keeps the doctor away. Why not try some applesauce too? This high antioxidants snack has soluble fiber, vitamins C and A and potassium, all of which can help promote heart health and proper brain function.
Coconut Water: Working out with or without a Beaufort personal trainer? Forget the sports drinks?and load up on high electrolyte, low fat, low glycemic index (unflavored) coconut water. Sport drinks have lots of sugar, which can lead obesity. And while we’re at it, we can source some sweetness from coconuts as well. Coconut Sugar, a great sugar substitute ?is made from the evaporated coconut palm flower sap. It has minerals such as zinc, potassium, calcium and iron and is lower on the glycemic index.
Cranberries, Raisins or Ripe Banana: Ripe bananas and dried fruit, like raisins or cranberries, can be ground up and substituted as a sweetener into baked goods. You’ll placate your sweet craving and get the added antioxidants and other minerals like potassium from the natural sugar.
Remember, what goes up, must come down. It’s physics… Unfortunately, the same goes when you eat lots of sugars. So skip the refined sugar and opt for one of these tasty sweet treats instead.
Apr, 11, 2014
“Hey! What’s going on? Welcome to the EarthFIT blog. It’s Ian Hart here and today I’m going to show you about Kefir, or how to make Kefir.
Kefir is a drink. It’s fermented milk and the word stands for “feel good” in Turkish and it goes way back – centuries and centuries ago. The origins were believed to be in the Caucasus Mountains and this was a secret drink and it was only made from Kefir grains – these specific grains; if you do not have the grains you can’t make the drink – and it was passed down from generation to generation and it was a secret within families. They thought the potency of the drink would be diminished if they let the secret out.
So I’m going to show you how to make a Kefir. It’s best with raw milk. Goat’s milk or sheep’s milk is the best. Today I’m using raw cow’s milk. Many people believe that raw milk is not good; it’s been stigmatized and that is not true. It’s actually way more beneficial and healthy for you. It lasts longer, I can keep this out of the fridge for day and a half, 2 days and still drink it and it builds up beneficial bacteria, which protects it from the bad bacteria; as opposed to pasteurized milk which not only have the nutrients been taken out of it through pasteurization but it can build bad bacteria very quickly… and it molds very quickly.
The benefits of Kefir are numerous and varied. They use it for TB (Tuberculosis), gastrointestinal issues, numerous things, it has so much benefit to it. Actually now they are doing studies on its antidepressant effects because it’s named Kefir makes you feel good. It actually makes you happy and it helps produce serotonin in the brain, which makes you feel better and happier. The grains are currently in this milk. Now the grains can go dormant; I left it in the refrigerator. When it’s in a cold environment the grains go dormant. You want to keep them out in about 76-85 degrees (Fahrenheit) temperature and that is where they tend to grow and they feed off the milk the most. So we have the grains in here, I am going to strain it out, pouring this into a bowl.
Okay, so let me give you a little close up there. So right now I’m not sure if you can see this properly but the grains are in this strainer and I’m going to transfer that into another clean container. So I’m taking these grains, then putting them back into a clean container. And then pouring more milk back into this container… and it depends on the grains (how much grains you have). You have to monitor how much milk you should put in and it depends. So I’ll let this sit now for 24 hours roughly and then I can go in and smell it. I’ll cover it with just a towel and a rubber band so air can get to it and The carbon can be released. I’ll smell it; if it has the sweet and sour “kefiry” smell then I know it’s ready and I will do the same thing again – I’ll strain out the Kefir and then prepared to drink. If it smells a little too yeasty which sometimes it can after it’s been in the refrigerator, I’ll exchange more milk in it and then it will grow into Kefir or I can pour more milk right into it and allow it to get that more of the Kefir taste.
So there you have it. I’m going to set this down for about 24 hours roughly depending on how long it takes based on the temperature and the amount of grains. And now this batch is ready for me to drink. So I’m going to pour it back in here and then take a sip and get the benefits of the Kefir.
So you might see my emails about good bacteria. Kefir is loaded with beneficial bacteria. It can have up to 56 strains of good bacteria. And today, many people in the US specifically are overridden with bad bacteria in their stomach, their guts even on the skin they have [bad] bacteria everywhere. And raw Kefir is one of the best ways to rebalance the good bacteria vs the bad bacteria and get the health benefits which are numerous and varied from this.
So if you are in the Beaufort area, I go to Sea Island Jersey to get my raw milk. You can also order online frozen cow milk or a goat’s milk from all over the US. There’s a place up in the Columbia, South Carolina where I get my goat’s milk from, but I prefer this is the best – this is grass fed. You want to get the grass fed, no antibiotics, healthy cows and you’re gonna get the best milk from that, which makes the best Kefir. There’s also the best benefit, best nutrients in the grass fed, healthy cow milk. So, this is Ian Hart from the EarthFit blog speaking about Kefir. If you have any questions or comments, go ahead and leave them below. You could also check out the Kefir lady. If you Google the Kefir lady, that is where I got my Kefir grains from. So I googled the Kefir lady, I sent her an email and she sent me a package of Kefir grains. You could only make Kefir if you have the Kefir grains so keep that in mind. Use raw milk and you’ll be good to go and go feel the benefits of it right away. The first time I drank raw Kefir, I felt good instantly.
So again, it’s Ian Hart and I hope you have a great day.”
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