Holiday Health Tips

It’s that time of year again – the holiday season! There is a festive feeling in the air, the lights make everything look so alive, and parties are well underway. With all of the chocolates, sweets, dinners, parties and drinking going on, it’s really easy to pack on a few extra pounds over the holidays. Now I am one to indulge and enjoy too, but have a few handy tricks of the trade to make sure I stay on track with my health goals throughout this time of year.


At the Office

I have worked in office spaces before where all of your clients want to send a sweet something to the team to say happy holidays. Next thing you know there are twenty different boxes of chocolates, candy canes galore, and enough shortbread cookies to feed an army. The temptations are endless. A chocolate here and a cookie there can really add up throughout the day. I find the easiest way to avoid this is to not see it. If your work area is close to the ‘snack table’ see if anyone minds if you move it. That way every time you get up you don’t grab a treat. Not possible? Give yourself a daily maximum. That might be three treats a day, and you can have them all together or throughout, but make sure you’re not grabbing for a goodie every time you leave your desk.

Potlucks at this time of year are also a big office favorite. Everyone likes to bring their favorite holiday dish which usually consists of something sweet, something rich, or something fattening. Make your dish something healthy. And if that turns you off, make one healthy and one not-so-much. I always like bringing a great vegetable dish. You might be surprised by how many others also crave something with some nutrition to add to the table. Pick and choose between the unhealthy items – try to pick only your favorites rather than one of everything.


At Home

Our family has always been one to get together around the holidays and enjoy each other’s company surrounded by delicious food and drinks. It is a time that everyone tends to have a bit of a break from work, school and life. Similar rules from the office potluck would apply to eating at your favorite cousin’s house. Yes – the food is delicious. But you don’t have to walk out of there feeling like you’re going to explode. Be mindful of your choices and be mindful of your eating. Eat until you are no longer hungry rather than until you are stuffed. Choose two types of desserts rather than one of each. And get up and move around. I find right after a big meal playing with the kids or dogs around the house takes your mind off of having another plate, and helps your body digest your food better rather than sitting motionless.

Around your own house, try to best maintain your nutritional routine. If this time of year brings more guests around, and perhaps in turn a few more alcoholic beverages, choose wisely. Try to keep it to a realistic number and don’t drink high calorie drinks. Everyone loves a Bailey’s and coffee or a Rum and Eggnog on Christmas morning but those are loaded with calories. One or two might be a great festive move, but drinking them like they are water will have your caloric intake through the roof.


Holiday Parties

Work holiday parties are always fun. It gives the team a chance to get together outside of the office and connect on things other than work. Whether you are a team of ten or 500, the camaraderie that can develop at these events is terrific. I always find that there is so much food to be had. Finger foods and appetizers while people are first arriving, followed by a soup and or salad, followed by the main course and then dessert. I definitely encourage everyone to indulge once in a while, but remember you are eating for one. The appetizers can really put things over the top. Eat the same amount of food that you would normally eat. At home, I don’t have six or seven appys before dinner. Try to make smart choices about the options you choose and the number of them that you choose.

Another great tip is that if you know you are going to be eating a large meal that night, be mindful of your meals throughout the day. Perhaps have a salad for lunch, and stick to fruit and eggs for the morning. Try your best to keep your caloric intake as it normally is.


The Gym

No, there are no holiday parties happening here but that doesn’t mean forget about your workouts for a couple of weeks. This time of year can be really busy with events, shopping and having fun. And because we are all eating a bit off of our usual program, sticking to your gym routine is really important. Find the time. Make it a priority throughout the holidays. It is as important in December as it is when you are making your New Years’ resolutions in January. Remember – summer bodies are made in the winter!


I hope this gives you a few things to consider when you are out and about this holiday season. I encourage you to eat well, be merry and enjoy your time with your family and friends.



Best Booty Workouts


In the 90’s we wanted no butt. In the 2000’s we wanted a bit more shape. In 2016 it seems that people will go to any lengths to increase the size of their booty. But there is more than just having a great butt than simply aesthetics. It’s actually really important for your body’s overall health and injury prevention. Many North Americans sit all day in front of a computer screen, and when doing so, you turn off your butt muscles. These muscles consist of the glute maximum, glute medius, and glute minimus. There are four major benefits to working out these muscles groups:

  1. Reduced back, knee and hip pain
  2. Increases your body’s overall power to jump, lift, sprint and climb
  3. Can increase your ovulation and stabilize your menstrual cycle
  4. Strong glutes can help ensure proper form during weight training

Now that we know why it is important, here are a few great workout routines you can do anywhere to strengthen all three parts to your glutes:

Workout #1:

Try to do the following routine without a break in between exercises. For added difficulty, add weights:

  • 10 alternating front lunges
  • 20 plie squats
  • 30 sumo squats
  • 30 dead lifts
  • 30 donkey-kicks (left leg)
  • 40 donkey-kick pulses (left leg)
  • 50 pelvic raises
  • 60 pulsing squats
  • 50 pelvic raises
  • 40 donkey-kick pulses (right leg)
  • 30 donkey-kicks (right leg)
  • 30 dead lifts
  • 30 sumo squats
  • 20 plie squats
  • 10 alternating lunges

Workout #2:

Repeat the following routine 2 to 3 times, pending your fitness level. Rest for two minutes in between sets. For added difficulty, try adding weights:

  • 40 alternating back lunges
  • 40 pelvic raises
  • 40 donkey kicks
  • 40 squats
  • 40 jumping lunges (or front lunges)
  • 40 step ups onto a bench


Workout #3:

Repeat the following routine 2 to 3 times, pending your fitness level. Rest for two minutes in between sets. For added difficulty, try adding weights:

  • 60 pelvic raises
  • 50 donkey kicks (25 each leg)
  • 40 squats (or squat jumps)
  • 30 curtsey lunges (15 each side)
  • 20 deadlifts
  • 10 single leg squats (5 each leg)
  • 1 minute wall sit
  • 30 second lunge holds (30 seconds each side)

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Canada Rocks!

Canada Flag

With Canada Day just around the corner, like many Canadians I am thinking about what it means to be Canadian. To me, being Canadian means being AWESOME in so many ways!  Here are a few of the things of which I am most proud and grateful.

  • Personal freedom – to travel, freedom of expression, freedom to marry who you want, how to dress, what religion to follow and what political party to support
  • Laws to protect our citizens – Privacy laws; laws against theft, white collar crime, rape, domestic violence, child pornography
  • “Progressive” and continually progressing rights and equality of all peoples – acknowledgment and fair treatment to people of all ethnicities, religions, gender, age, sexual orientation, social economic status
  • Education – everyone in Canada has the opportunity to receive a free education to grade 12
  • Health care –   If you are bleeding, you can get free stiches; if you break your leg, you receive a free exam, x-ray and cast.  In even the worst cases, that require an overnight or multiple overnight stays, it is of no “cash out of pocket” to you
  • No matter who you are, you are able to access to food, clean drinking water, electricity, heat and air conditioning
  • Nature! Thousands of miles of natural forest, prairies and habitat
  • More Nature! Lakes, rivers, streams and falls
  • Social media – we are allowed to conduct and participate in this technology in Canada
  • Media – freedom to report, watch, read
  • Great beer, better wine, maple syrup, BC salmon, Maritime lobster
  • Timmies!
  • Canadian Whisky
  • Qualities we are known for as a country: Polite, Respectful, Thoughtful, Generous, Smart, Funny
  • Stable government and voting rights
  • Armed forces – to protect us at home and those that need our help
  • Our incredible natural resources and products
  • Newfie accents
  • Canadian girls
  • Intense seasons that build our character
  • Incredible musicians – Leonard Cohen, Celine Dion, Neil Young, B.T.O., The Watchmen, The Hip, David Foster and a vast array of talent in every musical domain
  • CBC and Don Cherry
  • Hockey
  • Amateur sports and super athletes
  • Terry Fox, Dan Akroyd, David Suzuki, Jim Carrey, Mike Meyers, Michael J. Fox, Rick Hansen
  • B.C.’s beauty, Alberta mountains, Saskatoon’s bridges
  • Toronto Blue Jays and Raptors
  • The Kids in the Hall
  • Winnipegger’s humour

I am most proud to be a Canadian because most of us are immigrants from somewhere, yet we can all call Canada home. I am Canadian because of a smart decision my great-grandfather D.L. made.  He decided to leave Russia to bring his family to Canada for a better life.  Thank you D.L.!  I know how fortunate my entire family and extended family are because of this courageous and selfless move that he made so many years ago.

Happy Canada Day!



Fab Abs

Golden Kate

Kate Hudson showed up at the Golden Globe awards on January 10, 2016 with power house abs! It’s as if she knew I was going to write my blog this week on abdominal exercises and wanted to provide some visual inspiration! I mean – WOW!

So how do you get abs like Kate? OK, well it obviously is a combination of diet and exercise. However, I would like to think that the following exercises will help you get closer to your mid-section goal. As there are 8 abdominal muscles, I have listed my favorite 8 exercises. I realize that my descriptions may not be enough – or the exercises are easier to watch rather than read – so I have included some videos to view.

1) Windshield wipers – lie on your back and raise your legs straight up from your hips – so that your body forms an “L” shape. From here, keeping your upper body flat on your back tips your legs from one side to another – like windshield wipers!

2) Russian Twists – with or without medicine ball –

3) Bicycle Crunches –

4) Mountain Climbers –

5) Good ‘ole fashioned PLANK! –

6) Side Bends with Dumbbells – Stand up and hold a dumbbell in one hand. Bend your side (the side holding the dumbbell) while lowering the weight closer to the floor. Using and contracting your opposite oblique muscles, straighten up to the starting position. Repeat 10-15 times, switch sides and repeat two more times.

7) Flutter Kicks – lie on your back and raise feet 1 foot off the floor. Simulate flutter kicking in water by alternating legs up and down – 30 times!

8) Leg Raises – lie on your back with legs straight up from your hips. Lower legs to 1 inch above the floor or until your lower back comes off the floor. Raise legs back up to starting position and repeat 20 times.

Having a strong core isn’t just to look fab in a bathing suit. You need a strong core to help you avoid injury, have better posture, and make everyday activities easier. The esthetics are just the bonus!

If you enjoyed this blog, we have lots of great information each week on our dedicated health blog. Here are a few more articles you might enjoy… or sign up for our newsletter!



Do You Need A Multivitamin?


Growing up in the household that I did, I assume everyone takes a multivitamin as a very least of supplemental support for overall good health. My assumption is obviously not reality. Aside from prohibitive reasons such as cost, there is the idea that there is “no point” to taking a multivitamin. For others, it isn’t even a consideration nor on their radar.

I am going to argue (based on my personal research and experience) that everyone over the age of two should be taking a multivitamin. That is, unless of course your diet is perfection and you are getting all of your daily nutrients through the foods that you consume – every single day.

It is recommended that the best way to get all of the nutrients that body needs is through whole foods. However, many of us don’t get all of the vitamins and minerals we need through our daily diet. A multivitamin fills in the gaps – to ensure you are getting all of the recommended vitamins (14 of them) and minerals (9 of them) to maintain good health.

Vitamins are organic and are required by our bodies for survival. Vitamins control the chemical reactions within the body to convert food into energy and living tissue. They are either water soluble which must be taken daily since they are not stored in the body or fat soluble, which are stored in the body.

The amount of minerals we need vary in dosages from trace amount to greater than 100 mg a day. Minerals are used to produce and maintain necessary hormones and bodily functions.

Aside from being simply a support for good health, some of the other benefits to taking a multivitamin include having more energy, better physical response to stress, improved memory and concentration, and a strong immune system.

Before you rush out to grab the first multivitamin you see on the shelf, wait. Not all multivitamins are the same. There are ones made specifically for men, women, teenagers and children given that each of these groups have different needs. There are even formulas specific to support heart health, those over 50 and even those with an active lifestyle.

Men’s multis are more than likely going to also contain ‘saw palmetto’ which may support a healthy prostate. Men’s supplements will also likely not contain iron as iron may accumulate in the body and cause organ damage. Also, some formulas for men will have ingredients such as ‘horny goat weed’ (yes, this is a real thing) and dehydroepiandrosterone (DHEA) which supports testosterone (hence, a good name for the goat weed!).

Women’s multis have formulas which focus more on skin, nails, and hair health. There are also Pre-Natal multis for expecting mothers. The pre-natals have the recommended amount of folic acid to help prevent neural tube birth defects.

Children’s multis are made specifically for kids that are growing every day. Kids that take vitamins seem to focus better in school and be sick less often.

There are also teenager specific multis on the market since they need different vitamins and minerals as their bodies grow into adulthood. A lot of growth spurts occur during teenage years so nutrition is crucial for proper development.

Purchasing a high absorbability multivitamin is also key. Taking a vitamin that simply runs through your body isn’t getting you any further ahead. Ask your health food store associates or pharmacist for a suggestion for a multivitamin that is absorbed well by the body. This way you will feed your cells with the vitamins and minerals that it needs much better. It might be a bit more expensive, but it will do a much better job.

After you buy the vitamin that is best for you, ensure you are getting the most of it. Vitamins should be taken every day, at the same time each day and with a meal. I find that morning is the best time as it sets you up for the day with your best nutrition so that you are ready to go out to do what you need to do for the day.

As great as multivitamins are, they are not miracle workers. That is, you cannot take a multivitamin and hope it makes up for poor eating habits. You still have to eat well overall (80/20 or 90/10 rule) to be healthy and prevent diseases.

If you are not taking a multivitamin now, think about why. Ask yourself, and your doctor, if taking one would be an appropriate step for you given your circumstance to be a healthier you.


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Kick up your summer fitness!

WWK sweatshirt

2015 is the Year of Women In Sport! This is music to our ears at Fit Communications. We are passionate about getting young girls and women involved in fitness and sport for life. As such, we are excited to promote other organizations that are doing great things in this area. Winnipeg Women’s Kickboxing (WWK) is one of those organizations. WWK is on a mission to get girls back into high-level fitness and sport.

Winnipeg Women’s Kickboxing, Winnipeg’s ONLY all-women’s kickboxing gym, is opening its doors to girls ages 5-16 for an 8-week summer kickboxing program beginning July 2, 2015. Trisha Sammons (two-time winner of the Canadian National Muay Thai and Kickboxing Title) found a gap in fitness opportunities for young girls in Winnipeg and set forth to do something about it.

Girls are two times more likely to drop out of sports by the age of 14 than their male counterparts. This is due to a lack of access, lack of positive role models, social stigma, cost and decreased quality of experience (Source: Fast and Female). This gap has motivated Sammons to create a fitness and self defense program for girls with hopes in changing this trend.

This 8-week program not only increases overall fitness and health, but also teaches self-defense and increases self-confidence. This program has been running since the Spring of 2014 for girls in this age category. Sammons, as Head Coach, has seen exceptional improvement in the skill-set and overall self-confidence of the group.

If a young girl or teen in your life is looking for a new, fun and challenging way to be active this summer, try this kickboxing class. Join with a friend or on your own and meet new friends! Registration is now open!

Class Details:

Boys and Girls Ages 5 -10 years old. Tuesdays and Thursdays, 4 – 5pm
Girls ages 11 – 16 years old. Monday through Thursday, 6 – 7pm and Sundays 11 – 12pm
Cost: $200 per student for both above programs
Location: 1777 Portage Avenue – St. James

Contact Trisha at 204.930.6780 to register.

Visit WWK on Facebook at Winnipeg Women’s Kickboxing – WWK

Media Links:

Winnipeg Free Press

Winnipeg Sun


Fit Communication’s Runner Roundup


Fit Communications is proud to begin an inaugural “Runner Roundup” in the month of March. We are collecting gently used runners and athletic footwear for girls and women.

You may have noticed if you follow us on Twitter or from reading our weekly blogs, we are passionate about health and fitness and are committed to spreading the word of health every day. We are especially motivated to get girls and women of all ages active in order to lead healthy and happy lives. We don’t want a lack of footwear to be an obstacle to making this happen.

We have joined forces with Snap Fitness on this initiative. Snap Fitness has just announced its commitment to giving back to the community following reaching 300,000 Facebook likes.  Specifically, Snap Fitness will act as the collection/drop off locations for the footwear donations. Locations for donation include Osborne Village (206 Osborne Street), St. Boniface (249 St. Mary’s Rd.) and Selkirk (379 Main Street, Selkirk).

At the end of March, Fit Communications will donate the runners to local women’s shelters and groups in need.  Snap Fitness is generously providing free enrollment and free one month memberships to go along with each pair of shoes donated to the women’s groups/shelters.

So if you happen to have a pair (or two or three) of runners you’re no longer using, but are still in good shape, please donate them to our Runner Roundup.   It could make someone’s day and help to start a lifetime of fitness or move towards getting healthy!

Media Links:

Global News

Shaw Go Winnipeg

Winnipeg Free Press

Chris D

My Toba

The Carillon




Seeds Broken Down


Are you as confused as I am regarding “seeds”? What type should you eat? What are the benefits? Do you eat them whole or ground? How do you store them?

I did some quick research to find out some of the claimed health benefits of flax, hemp and chia seeds. I hope that this helps alleviate a bit of the confusion. I know that it did for me!

One of the things that all three seeds have in common is that they are all rich in essential fatty acids like Omega 3. So if you want to keep your heart healthy and lower cholesterol levels, you should try to consume a lot of any one of these seeds.

Other than this, all three seeds tend to have slight differences in storage and health benefits.


Flax seeds come from the flax plant and come in two varieties: brown and yellow. They both have very similar nutritional benefits.

Flax contains 8 grams of fiber per one tablespoon. Most of us do not get enough fiber in our diets.  Eating fiber helps regulate your bowels and helps to keep bloating at bay.

Flax reduces the risk of breast cancer in women and prostate cancer in men because flax contains lignans. Lignans alter the way your body metabolizes estrogens into safer forms.

Storage: Ensure that you purchase flax seeds in the pre-ground variety as the whole seeds don’t break down when you eat them. You can also purchase them as whole seeds and grind them yourself easily in a coffee grinder. This will be a more cost-effective method. Whole seeds can stay fresh for up to a year. They should be stored in a cool dry place. If you do buy the ground version, it should be stored in your freezer.



Hemp seeds are produced by the hemp plant.

Hemp seeds contain high amounts of protein, which helps in strengthening the immune system. This reduces the instances of disease and helps excrete toxins from the body.

Hemp produces phytosterols, which helps reduce cholesterol.

Hemp contains all 20 amino acids, including the 9 essential amino acids (EAAs) our bodies cannot produce.

Hemp seeds are very rarely allergens, unlike many other nuts and seeds.

Storage: Hemp can come in the form of seeds, oil or meal. Unlike flaxseeds, you don’t need to grind them to reap their benefits. Unfortunately, the down side of hemp is that the seeds can quickly go bad and so are best kept cool and used quickly. One other thing to note is that you shouldn’t heat or cook the seeds as it will destroy the nutritional benefits of the fatty acids. So it is best to add hemp seeds to foods that do not require cooking or sprinkle on after cooking.



Chia Seeds are derived from the flowering annual herb in the mint family.

Chia seeds contain many antioxidants and are a complete protein. They balance your blood sugar and give you steady, long lasting energy.

Chia seeds are also a great source of fiber and have both soluble and insoluble fibers.

Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.

They can also be helpful in losing weight as the gel that is formed around the seed has no calories and makes you feel full.

Storage: Chia seeds easily store for 2 – 4 years without refrigeration, and even longer if refrigerated. They only require a dry, cool location. Even chia meal still has a long shelf life of 1 – 2 years. All 3 varieties of these seeds tend to be readily available at local grocers or health food stores. What is nice is that you can add these seeds to pretty much anything – salads, yogurt, and smoothies.


If you decide to add one (or many) of these tiny gems into your diet, I am confident that it will benefit your health. Remember though that this is just my opinion based on my own research. If you are on medication, definitely consult your health professional to ensure that the seeds won’t interfere with your medication. If you would like more information on any of these seeds, I would urge you to do some research of your own or consult a nutritionist or alike. Remember that you are only given one body and likely the only one looking out for your own health. So make sure you respect your body and treat it as best as you can.


Gym Pet Peeves – how to be a better gym rat!

Woman Lifting WeightWe all have them…those pet peeves that drive us BONKERS that other people do at the gym. So in the spirit of trying to make the gym the best place on earth, we thought we would put a list of gym pet peeves together so that you can be sure you’re not a culprit! And if you have someone who is doing ANY of these things in your life…PLEASE do us all a favor and share this blog post with them! I, and the rest of gym goers, will be eternally grateful.

  1. The Smelly Guy! I’m not sure if it’s something in your diet, the lack of good hygiene or perhaps you don’t wash your gym gear in between workouts, but whatever it is, it makes it really hard for any of us to be around! We’re breathing heavy in there and your rotten egg smell is killing it!
  2. The Over Done Make-Up Girl. If I see one more girl wearing fake eyelashes and full Saturday night make-up in the gym, I may have a heart attack. How is your skin breathing under there? Take it down a notch please!
  3. The Grunter. If you are curling 100 pounds per arm for your bicep curls, yes a grunt is needed and allowed. If you are lifting normal amounts of weight, I don’t need to hear about it OVER my earphones! Breath don’t grunt. Please.
  4. The Messy Guy. Put your equipment away when you are done with it. I don’t want to put it away nor trip over it, and it’s just being rude to your fellow worker-outers. Clean up after yourself!
  5. The Chatter Box. Yes, I get it…you want to talk because we haven’t seen each other in a while (or ever), but I’m here to workout. And when you insist on telling me your life story in between sets it takes me back to square one.
  6. Mr. Tips. I’m all for someone giving me a tip if they feel they are qualified to do so. But if that’s your lame attempt at picking up girls, let me tell you – it really doesn’t work. We know how to workout – we don’t need your pick up moves to help us with our squats. Beat it.
  7. Bad Form Guy. If you have to basically do a back bend to do a bicep curl because the weight is too heavy, stop it. You can easily use lighter weight and avoid injury. You’re going to hurt yourself…and you’re not fooling anyone that you’re He-Man.
  8. The Smoker. If you are butting out on your way in, or lighting up as soon as you reach fresh air, you’re dumb. Smoking will kill you and it is the nastiest thing to breath in for us non-smokers anywhere close to a fitness facility. You wreak. Butt out!
  9. The Sports Bra Girl. Perhaps there’s a hint of jealousy that you can wear a sports bra and booty shorts and have no qualms about it, but most of us are thinking your ass is going to fall out or you forgot to put your shirt on. It’s not THAT hot in here and you’re not working out THAT hard that you have to go shirtless.
  10. The Circle Jerk. This I find most often in university or college gyms. When you and four buddies all decide you want to workout together, you monopolize equipment and space for way too long and spend most of your time chatting and waiting on each other to “lift more”. Break it up. You’re in the way and driving us nuts.

Hope this rant of gym definite don’t’s has you laughing. And please let us know if we have missed any!


The Fit Comm Girls

Sugar Sugar


By now, most of us have heard that sugar is bad for you. But why? The evidence I have read to support why is staggering. We have all heard that sugar promotes tooth decay. However, this is only one of the tens of health problems sugar is linked to.

A hundred years ago, people consumed an average of 15 grams of sugar a day.  Today the average person consumes 73 grams of sugar, most of which is in the form of high fructose corn syrup – which is in most processed foods we buy.

Commonly used white sugar is bleached with chlorine bleach – which is an obvious dangerous substance to ingest.

Sugar has no essential nutrients. In fact, people who consume lots of sugar don’t have important nutrients they need, especially vitamins A, C, B12, folic acid, calcium, phosphorus, chromium, copper, magnesium and iron. It also interferes in the absorption of minerals.

One of sugar’s main components is fructose, of which there is no physiological need. We can eat it in moderation – in fruit, for example, and our liver can metabolize it properly into glycogen. However, eating too much of it will result in it being stored as fat. This overload on the liver can result in fatty liver disease.

Diseases and Conditions Sugar is Linked to and Why:

High Blood Pressure: Sugar causes elevated uric acid levels which ultimately raise blood pressure (systolic/high number).

High Cholesterol: Sugar raises total cholesterol and triglycerides, increasing the bad cholesterol (LDLs) and decreasing the good cholesterol (HDLs) which can lead to heart attacks, strokes and cancer.

Inflammation: Sugar causes free radicals to form that cause inflammation in the body at the cellular level. This leads to changes in skin tone and appearance. Common effects include deep wrinkles, saggy skin, and dark circles under the eyes.

Immune system deficiency (arthritis, asthma and MS): Our immune functions are reduced after eating high sugar foods which makes the body more susceptible to infections. Sugar consumption lowers the white blood cell count, which in turn weakens your immune system.

Obesity:  By its rapid absorption, sugar promotes excessive food intake.  The body changes sugar into fat at much greater rates than it does starches.

Cancer:  Many studies have shown that people who eat a lot of sugar are at a much higher risk of getting cancer. Having constantly elevated insulin levels (a consequence of sugar consumption) can contribute to cancer. Diets high in sugar will increase free radicals and oxidative stress, basically setting the stage for the disease.  Cancer cells feed on sugar and need it to survive as cancer is uncontrolled growth and multiplication of cells.

Additional Problems and Effects:

  • reactive hypoglycemia, Crohn’s Disease, and ulcerative colitis
  • food allergies
  • cataracts and nearsightedness
  • gallstones, appendicitis, hemorrhoids, varicose veins
  • epileptic seizures
  • emphysema, varicose veins, hormonal imbalance, kidney disease

How much is too much?

We all need some sugar to feed our body cells. However we need to limit our consumption of real sugar to less than 10 grams a day (over and above that which we normally get from fruits & vegetables). As mentioned above, with the development and overload of processed foods, most people’s intake of sugar is far above what is should be.

It can be argued that sugar is only one of the culprits of many of the aforementioned health issues. However this is one that we can do something about. It isn’t about uncontrollable environmental poison, heredity, or lifestyle. We can all afford to eat less sugar. We need to do this and ensure we help our children do this in order to prevent diseases and conditions and lead healthier lives.